Tilaplia Pizzaiola

Also known as St. Peter's fish, tilapia has a wonderful mild, sweet flavor, tastier than white fish. Egyptian heiroglyphics dating from 2500 BC mention tilapia.

4 Filets of fresh tilapia (or whitefish)
1 large tomato, sliced thin (use a mandolin to get really thin slices--but watch your fingers!)
1 ounce plain bread crumbs
1 clove garlic
2 T olive oil
pinch dried oregano
1 Bay leaf
salt and pepper to taste
1/2 lemon (sliced for garnish)

Salt fish on both sides. In a baking dish, place tilapia. Add sliced tomato, garlic, salt, pepper, oregano, bay leafe and breadcrumbs. Drizzle olive oil over top. Let marinate for 1 hour. Preheat broiler. Broil fish (still in the same baking dish as tomato slices) for 10 minutes or until top is golden brown. Remove bay leaf.

Garnish with lemon slices

Serve with a side of spaghetti & marinara sauce and a green veggie.

A very good resource for making your own salad dressings

A veggie venture--Asparagus to Zuchinni. (Click on title of post for link to website)

Excellent recipe resource.

Chicken Piccata with Capers

Yield: 4 servings (serving size: 1 breast half, 1 cup spaghetti, 2 tablespoons sauce, and 1 1/2 teaspoons parsley)

Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup all-purpose flour (about 1 ounce)
1 tablespoon butter
1 tablespoon olive oil
1/2 cup white wine
1/4 cup fresh lemon juice
2 tablespoons capers
2 teaspoons minced fresh garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups hot cooked spaghetti (about 8 ounces uncooked)
2 tablespoons chopped fresh flat-leaf parsley
Preparation
Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Place flour in a shallow dish, and dredge chicken in flour.
Heat butter and oil in a large skillet over medium-high heat. Add chicken, and cook for 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add white wine, 1/4 cup lemon juice, capers, and garlic to pan; scrape pan to loosen browned bits. Cook for 2 minutes or until slightly thick. Sprinkle with salt and pepper. Serve chicken over pasta. Top with sauce; sprinkle with parsley.
Wine note: When a recipe calls for wine as an ingredient, it's nice to find a bottle that is delicious enough to drink but affordable enough to toss a little in the skillet. Mani Masianco 2005 ($15), an Italian blend of pinot grigio and verduzzo, fills the bill. It's aromatic, with apple, lemon, and floral notes. It also has the necessary acidity to greet the potent acid of the capers. -Jeffery Lindenmuth

Calories: 519 (21% from fat)
Elisa Bosley, Cooking Light, SEPTEMBER 2006

Pizza Dough

Double this recipe and freeze half after you knead it; you'll have faster fresh pizza for another night. Place dough in refrigerator overnight or until completely thawed.

Yield 4 individual Pizzas
Ingredients
1/2 teaspoon sugar
1 package dry yeast (about 2 1/4 teaspoons)
2/3 cup warm water (100° to 110°)
1 1/2 cups bread flour
1 1/2 tablespoons cornmeal
2 teaspoons extravirgin olive oil
1/2 teaspoon salt
2 tablespoons bread flour
Cooking spray
Preparation
Dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Add flour, cornmeal, oil, and salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a floured surface. Knead 5 minutes. Add 2 tablespoons bread flour, as needed, to prevent dough from sticking to hands (dough will feel tacky). (OR use your KitchenAid dough hook to machine knead the bread for 5 minutes.)

At this point you can put dough in a greased bowl and let rest in the refrigerator until ready to use. (Minimum 15 minutes rest time.)

I do not let the dough rise and punch down again when making pizza crust. Hasn't been necessary and the texture/taste of the dough is very good with this method.

I also let the dough "rest/rise" in the refrigerator--per some tip I saw on Food Network. It really makes the crust texture better to do it this way.

This is a VERY GOOD dough recipe for doing pizzas on the grill.

Place dough on a lightly floured surface. Cut into 4 equal parts and work with one at a time to create individual pizzas. Shape and top according to specific pizza instructions.

Calories: 138 (12% from fat)

Chef Annie Somerville, Cooking Light, JANUARY 2004

Lasagna Rolls

Yield 12 Rolls servings (serving size: 2 lasagna rolls)
Ingredients
1 small onion
1 small carrot
3 links Italian Turkey Sausage
8 oz fresh spinach, steamed, drained well and chopped (MUCH BETTER than the frozen stuff--only use a box of frozen spinach if you HAVE to)
1 cup low fat cottage cheese
1/3 cup grated parmesan cheese (freshly grated is WAY better than the Kraft stuff)
12 lasagna noodles
1 jar bottled marinara sauce
3/4 cup chicken broth

Preparation

1. Have ready a 13x9 baking pan.
2. Add 1/2 cup Chicken broth and 1/2 the marinara sauce to the baking pan and set aside.
3. Boil Lasagna noodles to soften. When still slightly chewy, remove from heat and drain. Rinse with cold water so they are easier to handle.
4. Put onion and carrot in food processor to chop.
5. Remove sausage from casing and add to food processor. Pulse until mixed well.
6. Using a no-stick fry pan and Pam, brown the sausage/carrot/onion mix. 7-9 min.
7. Set to one side to cool slightly while preparing the next steps.
8. Blend the cottage cheese and Parmesan cheese. Add chopped spinach.
9. Laying out the lasagna rolls flat on the counter, spoon some of the cheese mixture evenly across the top. Sprinkle on some of the sausage mixture and roll up. (This is kind of messy--but TRUST ME, it's worth it.)
10. Place Lasagna roll (with the open ends horizontal--don't try to stand the roll upright, like a cinnamon bun--it doesn't work) in the baking pan (nestled in the marinara sauce.)
11. Repeat with all noodles, cheese and meat ingredients. Top with remaining marinara sauce. Use some chicken broth to rinse out the jar and get all the sauce.
12. If desired, sprinkle motzarella cheese on the top of the rolls before baking.
13. Bake at 350 for 20-25 minutes.

CALORIES 326

When you're feeling like a little Lasagna . . but don't want to make a BIG pan of it. You can assemble this ahead of time and store in fridge for up to 2 days prior to baking.

Cornmeal Pancakes

Ingredients
1 1/4 cups Milk
2 tsp baking powder
1/2 tsp baking soda
3/4 tsp salt
2 large eggs
1 1/4 cups cornmeal
1/2 cup unbleached white flour
2 T Butter
1 T Maple Syrup (Use the real deal! It's important)
Preparation
Combine the milk, baking powder, baking soda, salt, eggs, cornmeal, flour, butter and maple syrup in a blender or food processor and whirl for about 30 seconds until well blended. You may need to stop the blender and scrape the sides of the container to be sure all dry ingredients are combined.

Heat griddle (medium high); spray with Pam and pour batter onto the skillet to make several pancakes about 4 inches in diameter. When sides are dry and bubbles have popped, flip the pancake.

Calories 396 (4-5 pancakes)

These have become Penny's favorite. The recipe is from Moosewood Restaurant Cooks at Home. They are especially good with fresh fruit in season. (Strawberries, rasperries, peaches, cooked apples with a touch of cinnamon).

Kung Pao Chicken

Yield 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)
Ingredients
1 tablespoon canola oil, divided
4 cups broccoli florets
1 tablespoon ground fresh ginger (such as Spice World), divided (I actually drop this down to 2 tsp--sometimes ginger can overpower the rest of the dish.)
2 tablespoons water
1/2 teaspoon crushed red pepper
1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons hoisin sauce
2 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon cornstarch
4 garlic cloves, minced
2 tablespoons coarsely chopped salted peanuts
Preparation
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.
Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.
Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

Calories: 239 (30% from fat)
Cooking Light, DECEMBER 2005

Zucchini Cole Slaw

This recipe actually tastes like regular cole slaw--and is a great way to use up extra zucchini from your garden.

4 cups grated zucchini (drained)
1 grated carrot
1 finely chopped red bell pepper
2 green onions finely chopped (or 1/2 small onion minced)
1/2 cup distilled white vinegar
1/4 cup sugar
1/2 tsp. salt
and a sprinkling of fresh ground pepper

Combine everything in a large bowl, and then rfrigerate for an hour prior to serving.

This recipe has been modified from a "Southern Favorites" magazine.

Baked Ziti Casserole

Baked pasta is hearty, satisfying, and easy to prepare. To streamline the recipe, we skipped the traditional step of browning the meat before it's combined with the rest of the ingredients; it cooks fully as the casserole bakes. This recipe easily doubles to feed a crowd; bake in a 13 x 9-inch baking dish for 35 minutes.
Yield 4 servings (serving size: about 1 cup)
Ingredients
6 ounces uncooked ziti (short tube-shaped pasta)
2 cups Basic Marinara
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided
1/4 cup (1 ounce) shredded Asiago cheese, divided
1/8 teaspoon salt
1/8 teaspoon hot pepper sauce (such as Tabasco)
6 ounces ground turkey breast
Cooking spray
Preparation
Preheat oven to 350°.
Cook pasta according to package directions, omitting salt and fat. Drain.
Combine pasta, Basic Marinara, 1/2 cup mozzarella, 2 tablespoons Asiago, salt, pepper sauce, and turkey in a large bowl. Spoon into an 8-inch square baking dish coated with cooking spray; sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Asiago. Bake at 350° for 30 minutes or until cheese is lightly browned. Let stand 5 minutes before serving.
Wine note: A simple baked ziti such as this is best with a good solid red wine, preferably made from the Italian grape sangiovese (the main grape in Chianti). Sangiovese possesses a hint of acidity, which helps it pair beautifully with tomato sauces. For a fuller-bodied sangiovese, try one from California such as Eberle Sangiovese 2005 from Paso Robles ($22). --Karen MacNeil

Calories: 362 (26% from fat)
Bruce Weinstein, Cooking Light, OCTOBER 2007

This is a quick, easy recipe to pull together and makes enough for leftovers which are good for another dinner OR work well in the lunch box. I've tried several Baked Ziti/Mostiacoilli recipes and this is the one that we like best.

Spaghetti and Meatballs

Yield 8 servings (serving size: 1 cup spaghetti, about 1/2 cup sauce, 4 meatballs, and 1 tablespoon cheese)
Ingredients
Sauce:
Cooking spray
1 cup finely chopped onion
3 garlic cloves, minced
2 tablespoons tomato paste
1/4 teaspoon salt
1 (14-ounce) can less-sodium beef broth
2 (28-ounce) cans whole peeled tomatoes, undrained and chopped
Meatballs:
1 (1-ounce) slice white bread
2 (4-ounce) links sweet turkey Italian sausage, casings removed
1/2 cup finely chopped onion
1/3 cup chopped fresh basil
1/4 cup chopped fresh parsley
2 tablespoons egg substitute
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 garlic cloves, minced
1 large egg
1 pound ground sirloin
Remaining ingredients:
1/2 cup chopped fresh parsley
1/3 cup chopped fresh basil
1 pound hot cooked spaghetti
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano
Fresh parsley sprigs (optional)

Preparation
To prepare sauce, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1 cup onion; sauté for 3 minutes. Add 3 garlic cloves, and sauté 1 minute. Add tomato paste; cook 1 minute. Stir in 1/4 teaspoon salt and broth. Cook 4 minutes. Stir in the tomatoes. Reduce heat, and simmer 45 minutes, stirring occasionally.
Preheat broiler.
To prepare meatballs, place bread in a food processor, and process until fine crumbs measure 1/2 cup. Combine the breadcrumbs, sausage, 1/2 cup onion, and next 8 ingredients (through sirloin) in a bowl. With wet hands, shape sirloin mixture into 32 meatballs. Place meatballs on a broiler pan. Broil 15 minutes or until done. Add meatballs to sauce; simmer 15 minutes. Sprinkle with 1/2 cup parsley and 1/3 cup basil. Serve over spaghetti. Sprinkle with cheese; garnish with parsley sprigs, if desired.

Calories: 291 (25% from fat)
Julianna Grimes Bottcher, Cooking Light, SEPTEMBER 2006

This is the best recipe for meatballs I've found yet. Use leftovers to make a meatball sub sandwich for another meal. Instead of spaghetti--try Linguini and put on "Lady and the Tramp" for a theme dinner. (Don't forget the red and white checked table cloth)

Baked Egg Rolls

Yield 14 servings (serving size: 1 roll and about 1 tablespoon sauce)
Ingredients
Egg rolls:
2/3 cup coarsely chopped celery
2/3 cup coarsely chopped carrot
2 cups shredded cabbage (TIP: Purchase the bag shredded cabbage to speed up preparation and reduce veggie waste.)
1/2 teaspoon vegetable oil
2/3 cup chopped onion
1/2 teaspoon minced peeled fresh ginger
1 garlic clove, minced
1/2 pound ground turkey breast
1 1/2 tablespoons low-sodium soy sauce
1/4 teaspoon black pepper
14 egg roll wrappers
1 large egg white
Cooking spray

Sauce:
3/4 cup low-sodium soy sauce
6 tablespoons rice vinegar
2 tablespoons dark sesame oil
1 tablespoon minced peeled fresh ginger
1/3 cup thinly sliced green onions (optional)

Preparation
Preheat oven to 425°.
Combine celery and carrot in food processor, and pulse 10 times or until finely chopped.
Combine celery mixture and cabbage in a medium bowl. Cover with plastic wrap; vent. Microwave at high 5 minutes; drain.
Heat vegetable oil in a large nonstick skillet over medium-high heat. Add onion, 1/2 teaspoon ginger, and garlic; sauté 2 minutes. Add turkey; cook 5 minutes. Remove from heat; stir in cabbage mixture, 1 1/2 tablespoons soy sauce, and pepper. Cover and chill 15 minutes.
Place 1 egg roll wrapper at a time onto work surface with 1 corner pointing toward you (wrapper should look like a diamond). Trim 1 inch off right and left corners of wrapper. Spoon 3 tablespoons turkey filling into center of wrapper. Fold lower corner of egg roll wrapper over filling. Fold in trimmed corners. Moisten top corner of wrapper with egg white; roll up jelly-roll fashion. Repeat procedure with remaining wrappers, turkey filling, and egg white.
Lightly coat egg rolls with cooking spray, and place, seam side down, on a baking sheet coated with cooking spray. Bake at 425° for 18 minutes or until golden brown.
To prepare sauce, combine 3/4 cup soy sauce, vinegar, sesame oil, and 1 tablespoon ginger; serve with egg rolls. Garnish with green onions, if desired.

Calories: 79 (29% from fat)
Cooking Light, MARCH 2001

These are very good. The dipping sauce got HUGE raves from our guests at parties. If serving as appetizers, slice eggrolls in half--at an angle. Very pretty to serve--and then makes it easier to add sauce and eat as an appetizer.

Crab Quesadillas

Yield 4 servings (serving size: 1 quesadilla)
Ingredients
1/4 cup chopped green onions
1 tablespoon minced fresh cilantro (OPTIONAL--I don't tend to include it because we aren't huge fans of cilantro)

2 tablespoons fat-free sour cream
3/4 teaspoon bottled minced garlic
1 jalapeño pepper, seeded and finely chopped
1/2 pound lump crabmeat, shell pieces removed
1/2 cup (2 ounces) shredded Monterey Jack cheese
4 (8-inch) fat-free flour tortillas

Preparation
Preheat broiler. (OR use a Panini Press Grill OR do on an outdoor grill)
Combine first 6 ingredients, stirring well. Sprinkle 2 tablespoons cheese over each tortilla. Divide crab mixture evenly among tortillas. Fold in half, pressing gently to seal.
Place the filled tortillas on a baking sheet. Broil for 1 minute or until the tortilla is lightly browned.

Calories: 275 (28% from fat)
Elaine Magee, M.P.H., R.D., Cooking Light, APRIL 2004

We've served these as appetizers for parties, including Family Christmas 2008. They always get good reviews. For convenience and cost savings, you can use imitation crab and they still come out darn tasty.

Shanks Food Traditions

Birthday Cakes are layer cakes . . .unless it's Penny's birthday. She prefers Angel Food Cake.

Mini Crab Cakes with Herbed Aioli

Garnish these delicate cakes with chives, and serve with lemon wedges.
Yield
6 servings (serving size: 2 crab cakes and about 1 tablespoon aioli)
Ingredients
Aioli:
1/2 cup fat-free mayonnaise
2 teaspoons chopped fresh chives
2 teaspoons chopped fresh parsley
2 teaspoons fresh lemon juice
1 garlic clove, minced
Crab cakes:
1/4 cup finely chopped red bell pepper
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
3 tablespoons reduced-fat mayonnaise
2 teaspoons Dijon mustard
2 teaspoons fresh lemon juice
1 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
3/4 cup panko (Japanese breadcrumbs)
1 pound lump crabmeat, shell pieces removed
1 teaspoon canola oil
Cooking spray
Preparation
Preheat oven to 350°.
To prepare aioli, combine first 5 ingredients in a small bowl; set aside.
To prepare crab cakes, combine bell pepper and next 7 ingredients (through black pepper) in a large bowl; stir well with a whisk. Add panko and crabmeat; toss gently. Divide the crab mixture into 12 equal portions, shaping each into a 1-inch-thick patty.
Heat oil in a large ovenproof skillet coated with cooking spray over medium-high heat. Add patties; cook 2 minutes. Carefully turn patties over. Place pan in oven; bake at 350° for 6 minutes.

Calories: 138 (23% from fat)
Cindy La Casse, Cooking Light, SEPTEMBER 2007

The Aioli is incredible--a perfect match for the crab cakes.

Butternut Squash Ravioli with Pancetta and Sage

Serve the ravioli with a green salad and baguette slices.

Yield 4 servings (serving size: 5 ravioli)
Ingredients
1/4 cup dried porcini mushrooms (about 1/4 ounce)
1 1/2 tablespoons olive oil
2/3 cup chopped pancetta (about 2 1/2 ounces)
1 cup mashed cooked butternut squash (about 1 pound uncooked)
5 tablespoons dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 teaspoons grated lemon rind
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 large egg, lightly beaten
40 won ton wrappers
2 teaspoons chopped fresh sage
1/4 teaspoon freshly ground black pepper
Preparation
Pour boiling water over mushrooms in a bowl. Cover and let stand 30 minutes or until tender, and drain. Squeeze mushrooms to remove excess moisture. Chop mushrooms.
Heat oil in a medium saucepan over medium-high heat. Add pancetta; cook until crisp. Remove half of pancetta from pan with a slotted spoon, and place in a medium bowl, reserving remaining pancetta and drippings. Add the mushrooms, squash, breadcrumbs, cheese, rind, salt, nutmeg, and egg to bowl, stirring to combine.
Working with 1 won ton wrapper at a time (cover remaining wrappers with a damp towel to keep them from drying), spoon about 1 tablespoon squash mixture into center of each wrapper. Brush edges of wrapper with water, and top with another wrapper, stretching top wrapper slightly to meet edges of bottom wrapper. Press the edges together firmly with fingers, and cut edges with a 2 1/2-inch round cutter. Repeat the procedure with remaining won ton wrappers and squash mixture.
Fill a large Dutch oven with water; bring to a simmer. Add half of ravioli; cook 3 minutes or until done (do not boil). Remove the ravioli with a slotted spoon. Keep warm. Repeat procedure with remaining ravioli.
Reheat remaining pancetta and drippings over medium-low heat; drizzle over ravioli. Sprinkle with sage and pepper.

Calories: 389 (27% from fat)
Leslie Revsin, Cooking Light, SEPTEMBER 2002

Shanks Food Traditions

It's called Dessert of Dinner.
Or Dessert of Lunch.
Or . . . if you're really really ambitious . . . Dessert of Breakfast.

Don't you wish you lived at our house?

Prosciutto and Gruyere Strombolis

This is no ordinary ham and Swiss. This five-ingredient recipe comes together quickly to yield a tasty Italian sandwich.
Yield 4 servings (serving size: 1 roll)
Ingredients
1 (11-ounce) can refrigerated French bread dough
2 ounces thinly sliced prosciutto
1 cup trimmed arugula
1/2 cup (2 ounces) shredded Gruyère cheese
1/4 cup chopped fresh parsley
Preparation
Preheat oven to 425°.
Unroll dough onto a baking sheet; pat into a 14 x 11-inch rectangle. Cut dough into quarters to form 4 (7 x 5 1/2-inch) rectangles. Top each rectangle with 1/2 ounce prosciutto, 1/4 cup arugula, 2 tablespoons cheese, and 1 tablespoon parsley. Beginning at short side of each rectangle, roll up the dough, jelly-roll fashion; pinch seam to seal (do not seal ends of rolls). Arrange rolls 4 inches apart on baking sheet. Bake at 425° for 10 minutes or until rolls are lightly browned. Serve warm.

Calories: 275 (28% from fat)

Katherine Cobbs, Cooking Light, AUGUST 2004

Italian Chicken Baguette

Makes 4 servings
Ingredients
4 thin sliced chicken breast cutlets
1/2 cup prepared reduced calorie balsamic vinaigrette and marinade
1 baguette
8 think slices provolone
4 leaves of bibb or green lettuce
1 jar (12 oz) roasted red peppers (drained)

Preparation
1. Heat gas grill to high OR prepare charcoal grill with hot coals OR heat broiler.
2. Place cutlets in a zip lock bag. Add 1/4 cup of the balsamic vinaigrette and let marinate at room temp for 10 minutes.
3. Trim ends from baguette. Slice into 4 equal pices and cut pieces horizontally in half, leaving ont end attached to make a "bun". Spread 1 TB of the remaining Vinaigrette on each bun.
4. Divide the roasted red peppers evening among the 4 buns.
5. Grill or broil mainated chicken for 2 minutes. Flip over cutlets. Top with 1/4 of the cheese (about 2 thin slices.). Grill or broil an additional 2-3 minutes or until cooked through and cheese is melted.
6. Transfer cutlets to buns and top with the lettuce leaves.

341 calories per serving.

Shanks Food Traditions

If I knew you were coming I'd have baked a cake.
(Boston Cream Pie--awaiting Jim's arrival 12/23/2009)

Asian Chicken Noodle Soup

Yield 8 servings (serving size: 1 cup)
Ingredients
1 tablespoon vegetable oil
1 tablespoon bottled minced garlic
1 tablespoon bottled grated ginger
2 stalks fresh lemongrass, peeled
2 cups water
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 pound chicken breast tenders, cut into bite-sized pieces
4 ounces uncooked angel hair pasta
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon salt
2 green onions, thinly sliced
1 red chile pepper, finely chopped

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and lemongrass; sauté 3 minutes. Add water and broth; bring to a boil. Add chicken and pasta; cook 5 minutes or until chicken is done. Remove from heat; stir in remaining ingredients. Let stand 5 minutes. Discard lemongrass.

Calories: 289
Allison Fishman, Cooking Light, AUGUST 2004

Jambalaya

Yield 6 servings (serving size: 1 1/3 cups)
Ingredients
2 teaspoons vegetable oil
1/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/4 pound skinless, boneless chicken thighs, cut into bite-sized pieces
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chopped smoked turkey sausage (about 4 ounces)
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1 garlic clove, minced
1 1/2 cups uncooked long-grain white rice
2 3/4 cups fat-free, less-sodium chicken broth
2 teaspoons paprika
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
1 (14.5-ounce) can diced tomatoes, undrained
1/4 pound large shrimp, peeled, deveined, and chopped
1/4 cup thinly sliced green onions

Preparation
Heat oil in a large skillet over medium-high heat. Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm. Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.
Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done. Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions.

Calories: 322 (14% from fat)
Cooking Light, DECEMBER 2004

Chicken Quesadillas with Roasted Corn Salsa

Yield 4 servings (serving size: 1 quesadilla)

Ingredients
Salsa:
1 cup frozen whole-kernel corn
3/4 cup chunky bottled salsa
2 tablespoons minced fresh cilantro
2 tablespoons fresh lime juice
Chicken:
1 pound skinless, boneless chicken breasts, diced into 1/2-inch pieces
1 tablespoon fresh lime juice
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon black pepper
4 teaspoons olive oil, divided
2 garlic cloves, minced
4 (8-inch) flour tortillas
1/2 cup grated queso fresco or Monterey Jack cheese
Dash of salt (optional)
1/3 cup bottled salsa (nonchunky)
1/4 cup plain nonfat yogurt
2 tablespoons reduced-fat sour cream
1 finely chopped green onion (white and light-green parts only)
1/4 teaspoon ground cumin
Preparation
1. Heat a 12-inch nonstick skillet over medium-high heat. Add corn; cook 5 minutes, stirring until lightly charred. Remove from heat; wipe skillet clean.
2. Combine corn, salsa, cilantro, and 2 tablespoons lime juice in bowl.
3. Place chicken in medium bowl. Add 1 tablespoon lime juice, chili powder, cumin, salt, and pepper; stir well and set aside.
4. Heat 2 teaspoons oil in skillet over medium heat. Add chicken; cook 5 minutes or until it is heated through, stirring occasionally. Add garlic during last 30 seconds of cooking. Transfer chicken to a plate; wipe skillet clean.
5. Wrap tortillas in a paper towel; microwave on HIGH about 15 seconds or until warm. Sprinkle 2 tablespoons cheese over half of each tortilla; top each with chicken and 2 tablespoons salsa. Fold tortillas in half; brush tops with remaining oil; sprinkle with salt, if desired.
6. Heat skillet over medium-low heat. Add 2 quesadillas, oiled sides down, pressing to flatten. Cook 1 minute or until lightly browned. Flip; cook 45 seconds and transfer to a cutting board. Repeat procedure with remaining quesadillas.
7. Cut quesadillas into wedges; serve hot with remaining salsa.

Calories: 351
Health, JULY 2005

This was very tasty. Is very good as an entree. Would make a nice appetizer for a party.

Spiced Grilled Chicken Breasts with Corn-Pepper Relish

Yield 4 servings (serving size: 1 chicken breast and 1/2 cup of relish)

Ingredients
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon paprika
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon canola oil
2 cups frozen whole-kernel corn, thawed
1 cup diced red bell pepper
3 tablespoons prechopped onion
2 tablespoons minced fresh parsley
2 tablespoons fresh lime juice
Dash of black pepper

Preparation
Combine first 6 ingredients in a small bowl. Rub spice mixture over both sides of chicken breasts.
Heat oil in a grill pan over medium-high heat. Add chicken; cook 5 minutes on each side or until done.
While chicken cooks, combine corn and remaining ingredients in a bowl. Serve with chicken.

Calories: 333 (24% from fat)
Robyn Webb, Cooking Light, MAY 2005

Chipotle Chicken Tortilla Soup

Yield 4 servings (serving size: 1 1/4 cups soup, 1/4 cup chips, 1 tablespoon cilantro, and 1 lime wedge)

Ingredients
1 tablespoon canola oil
1 1/2 teaspoons bottled minced garlic
3/4 pound chicken breast tenders, cut into bite-sized pieces
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
1 cup water
1/4 teaspoon salt
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can stewed tomatoes, undrained
1 cup crushed baked tortilla chips
1/4 cup chopped fresh cilantro
1 lime, cut into 4 wedges
Preparation
Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; sauté 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with tortilla chips and cilantro, and serve with lime wedges.
Calories: 228 (21% from fat)
Cooking Light, AUGUST 2005

This soup has tomatoes in it. We love tomatoes.

Chipotle-Chicken Stew

Yield 16 servings (serving size: 1 cup)

Ingredients
Cooking spray
3 pounds skinned, boned chicken breast, cut into bite-size pieces
1 tablespoon olive oil
3 cups chopped onion
6 garlic cloves, minced
2 cups (1-inch) cubed peeled red potato (about 1 pound)
1 1/2 cups (1-inch-thick) slices carrot
1/4 cup tomato paste
1 1/2 teaspoons ground cumin
3 (16-ounce) cans fat-free, less-sodium chicken broth
3 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
3 drained canned chipotle chiles in adobo sauce, finely chopped
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro

Preparation
Place a large Dutch oven coated with cooking spray over medium-high heat. Add the chicken; sauté 7 minutes or until browned. Remove chicken from pan; keep warm.
Add oil to pan. Add onion; sauté 7 minutes or until lightly browned. Add garlic; sauté 1 minute. Add potato and the next 6 ingredients (potato through chiles); bring to a boil. Reduce heat, and simmer for 25 minutes or until vegetables are tender. Add chicken and salt; cover and cook for 10 minutes. Stir in cilantro.

Calories: 173

Gold Creek Salmon Bake Secret Sauce

In 1990, Kurt and I took an Alaskan Cruise and ate in Juneau at the Gold Creek Salmon Bake. This is the internet's version of their secret sauce. Probably is it . . . but we miss the mountains and fresh Alaskan air to really make it THE Gold Creek Salmon Bake.


1 part butter
4 parts brown sugar
lemon juice to taste


Melt the butter, add brown sugar and combine over low heat. Add lemon juice. Spread sparingly over salmon filets.

To really capture the flavor, use Alder Wood or Alder Coals to cook the salmon.

Dry Rib Rub

8 parts light Brown Sugar
3 parts Kosher Salt
1 Part Chili Powder

1 Part (combo of these favorite spices. Mix to taste; choose to taste.)
Chili Powder
Black Pepper
Caynenne
Jalapeno Seasoning
Old Bay
Thyme
Onion Powder
Other spices you love . . . .

Rub and let set minimum 1 hour. Overnight is better.

I believe we got this recipe from Alton Brown, Good Eats.

Roasted Carrot Soup

Yield 7 servings (serving size: 1 cup)
Ingredients
4 teaspoons butter, melted
1/2 teaspoon black pepper, divided
2 pounds carrots, cut into 2-inch pieces
Cooking spray
1 1/2 cups water
2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
1 teaspoon butter
1/2 teaspoon ground cumin
1 1/2 tablespoons honey
1 tablespoon fresh lime juice
2 (14 1/2-ounce) cans vegetable broth
Preparation
Preheat oven to 400°.
Combine 4 teaspoons melted butter, 1/4 teaspoon pepper, and carrots in a jelly roll pan or shallow roasting pan coated with cooking spray; toss to coat. Bake at 400° for 35 minutes or until tender, stirring every 10 minutes.
Place the carrot mixture, water, and oregano in a food processor, and process until smooth.
Melt 1 teaspoon butter in a large saucepan over medium heat. Add the ground cumin, and cook 30 seconds or until fragrant, stirring constantly. Add pureed carrot mixture, 1/4 teaspoon pepper, honey, juice, and broth, and bring to a simmer over medium heat.

Calories: 106

Cajun Spice Mix

Yield 1 cup (serving size: 1 tablespoon)

Ingredients
3 tablespoons paprika
2 tablespoons ground red pepper
2 tablespoons dried thyme
2 tablespoons dried oregano
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon kosher salt
1 tablespoon black pepper
1 tablespoon sugar

Preparation
Combine all ingredients in a small bowl.

Very good on fish, chicken and pork. We tend to keep some of this spice blend on hand in the cupboard.

Shrimp and Crab Gumbo

Yield 6 servings (serving size: 1/2 cup rice and 1 1/4 cups gumbo)
Ingredients
1/3 cup all-purpose flour
3 bacon slices, diced
2 cups finely chopped onion
1 1/2 cups finely chopped green bell pepper (about 1 large)
4 celery stalks, thinly sliced
4 garlic cloves, minced
1 cup water
2 (14-ounce) cans fat-free, less-sodium chicken broth, divided
2 teaspoons salt-free Cajun seasoning
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1 (16-ounce) bag frozen cut okra, thawed
1 pound peeled and deveined medium shrimp
2 (6-ounce) cans lump crabmeat (such as Chicken of the Sea), drained
3 cups hot cooked long-grain white rice
Hot pepper sauce (optional)
Preparation
Place flour in a small skillet; cook 5 minutes over medium heat or until flour is brown, stirring constantly. Place in a small bowl; cool.
Cook bacon in a Dutch oven over medium-high heat 3 minutes. Add onion, bell pepper, celery, and garlic; sauté 10 minutes or until vegetables are tender and lightly browned. Add water, and cook 1 minute, stirring constantly.
Combine toasted flour and 1 can of chicken broth in a medium bowl, stirring well with a whisk. Gradually pour broth mixture into pan. Stir in remaining can of chicken broth, Cajun seasoning, 1/2 teaspoon salt, crushed red pepper, and cut okra; bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Add shrimp; cook 3 minutes or until shrimp are done. Gently stir in crabmeat. Remove from heat; serve gumbo over rice. Serve with hot pepper sauce, if desired.
Calories: 464 (28% from fat)


Gumbo is non-tomato based. It's got medium heat--no bite when you first taste it, but a nice warm burn in your mouth/throat as you eat.
We're not big fans of Okra . . . just not Southern, I guess . . . so I tend to leave it out. I know I know "How can it be Gumbo without Okra?"

Vegetable Quiche Cups

1 10 oz. pkg. frozen chopped spinach
3/4 c. liquid egg substitute (or 4 eggs)
3/4 c shredded reduced fat cheese
1/4 c. diced green pepper (or red pepper)
1/4 c. diced onions
3 drops hot pepper sauce (optional)

Microwave Spinach 2 1/2 minutes. Drin Liquid.
Line a 12 cup muffin pan with foil baking cups and spray with Pam
Combine all ingredients, mix and divide among cups.
Bake at 350 for 20 minutes

I got this recipe from Geri Batt at work, who used to work for Weight Watchers. You can freeze the quiches and microwave to reheat for a quick breakfast.

Hoisin Pork and Snow Pea Stir-Fry

Yield 4 servings (serving size: 3/4 cup noodles and about 1 cup pork mixture)
Ingredients
4 ounces uncooked rice noodles or rice
2 tablespoons low-sodium soy sauce, divided
1 (1-pound) pork tenderloin, trimmed and thinly sliced
3/4 cup fat-free, less-sodium chicken broth
1/4 cup hoisin sauce
1 tablespoon cornstarch
1 tablespoon honey
4 teaspoons dark sesame oil, divided
3 cups snow peas, trimmed (about 1/2 pound)
1/2 cup sliced red bell pepper
1 tablespoon bottled ground fresh ginger
1 teaspoon bottled minced garlic
1/2 cup chopped green onions
Preparation
Prepare rice noodles according to package directions, omitting salt and fat. Drain and keep warm.
Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside.
Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a medium bowl, stirring with a whisk until smooth.
Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic; sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve pork mixture over the noodles.

Calories: 395
David Bonom, Cooking Light, NOVEMBER 2006

For 2009, Monday has been Asian Food night--Stir Fry, Dim Sum, Egg Rolls, Soups. It's been a time to try different flavors of Asian food: Szechwan, Thai, Cantonese, Korean.

This is what we're having tonight.

5 Bean Baked Beans

1/2 lb Bacon
2 c. chopped onion
1/2 c. light brown sugar
1 tsp mustard powder
1/2 tsp garlic powder
1 tsp salt
1/2 c cider vinegar
----------------------
1 15 oz. can each: Butter Beans, Lima Beans, Kidney Beans, Garbanzo Beans
1 28 oz jar Great Northern Beans

Brown the bacon.
Add next 6 ingredients and saute for 20 minutes.

Add the beans, mix well, pour into casserole dish and bake
Bake at 350 for 1 1/2 hours COVERED and 45 minutes uncovered

Winter Minestrone

Ingredients
2 tablespoons olive oil
1 onion, chopped
2 carrots, peeled, chopped
2 celery stalks, chopped
3 ounces thinly sliced pancetta, coarsely chopped
2 garlic cloves, minced
1 pound Swiss chard, stems trimmed, leaves coarsely chopped
1 russet potato, peeled, cubed
1 (14 1/2-ounce) can diced tomatoes
1 fresh rosemary sprig
1 (15-ounce) can cannellini beans, drained, rinsed
2 (14-ounce) cans low-sodium beef broth
1 ounce piece Parmesan cheese rind
2 tablespoons chopped fresh Italian parsley leaves
Salt and pepper

Directions
Heat the oil in a heavy large pot over medium heat. Add the onion, carrots, celery, pancetta, and garlic. Saute until the onion is translucent, about 10 minutes. Add the Swiss chard and potato; saute for 2 minutes. Add the tomatoes and rosemary sprig. Simmer until the chard is wilted and the tomatoes break down, about 10 minutes.
Meanwhile, blend 3/4 cup of the beans with 1/4 cup of the broth in a processor until almost smooth. Add the pureed bean mixture, remaining broth, and Parmesan cheese rind to the vegetable mixture. Simmer until the potato pieces are tender, stirring occasionally, about 15 minutes. Stir in the whole beans and parsley. Simmer until the beans are heated through and the soup is thick, about 2 minutes. Season with salt and pepper, to taste. Discard Parmesan rind and rosemary sprig (the leaves will have fallen off of the stem.)
Ladle the soup into bowls and serve.

Recipe courtesy Giada De Laurentiis
Show: Everyday ItalianEpisode: One Pot Meals


Kurt selected this recipe, shopped and prepared it for Saturday's dinner.

Superfast Salisbury Steak

Satisfying but not too rich or heavy.

This has become a staple in our menu rotation--it's quick to make, tasty, and the uncooked patties freeze well and make for a second easy--quick dinner later on.

--Penny

pss

Yield 6 servings (serving size: 1 patty and 2 tablespoons sauce)
Ingredients
3/4 pound ground turkey breast
3/4 pound ground round
1/3 cup dry breadcrumbs
2 large egg whites
Cooking spray
3/4 cup water
3 tablespoons tomato paste
2 tablespoons Madeira wine or dry sherry
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1 (10 1/2-ounce) can condensed French onion soup (such as Campbell's) **SUBSTITUTION--I use a package of Dried French Onion Soup mix and add extra water--because I'm more likely to have that in my cupboards.
Preparation
Combine first 4 ingredients. Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until wine mixture is reduced to 3/4 cup (about 10 minutes).
Nutritional Information
Calories: 210 (25% from fat)
Tamar Haspel, Cooking Light, JANUARY 2001