Fire Cracker Crab Salad

4 Stars--excellent
INGREDIENTS
3/4 pound lump crabmeat, drained and shell pieces removed.
1/3 cup thinkly sliced celegry
2 T thinly sliced green onions
1/4 c light mayonnaise
1 T white wine vinegar
1/2 tsp hot sauce
1/4 tsp cracked black pepper
1/8 tsp salt
1/8 tsp white pepper
1 large garlic clove minced
2/3 cup diced seeded tomato
4 romaine lettuce leaves

PREPARATION
Combine the first 3 ingrediencts in a medium bowl, tossing gently. Combine Mayo and next 6 ingredients, stir well. Add to crabmeat mixture, tossing to coat.
Cover and chill 2 hours; gently stir in tomato. Serve with crackers or mini buns on lettuce lined plates.

Makes 4 servings--2/3 cup each)

Calories 113

From The Complete Cooking Light Cookbook

Oven Fried Chicken

Ingredients
1 cup buttermilk
1 1/2 cups flour
1 tsp garlic powder
1 tsp paprika
1/2 tsp salt
1/2 tsp ground thyme
1/3 tsp white pepper
3 pounds assorted chicken pieces (skinned)
Cooking spray
1 T butter
PREPARATION
1. Preheat oven to 400
2. Place buttermilk in a shallow dish
Combine flour and next 5 incredients in another shallow dish.
Dip chicken in buttermilk and dredge in flour
Dip and dredge again (2 times each for each piece)
Arrange chicken on a cooking pan that's been sprayed with Pam
Bake for 50 minutes or until done

Yield: 6 servings
Calories: 297

Amish Bread

Our basic go-to bread. Light and sweet, and goes well with homemade preserves.

INGREDIENTS

* 2 3/4 cups bread flour
* 1/4 cup canola oil
* 1 teaspoon active dry yeast
* 1/4 cup white sugar
* 1/2 teaspoon salt
* 18 tablespoons warm water

DIRECTIONS

1. Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Select White Bread cycle; press Start.
2. When the dough has raised once and second cycle of kneading begins, turn machine off. Reset by pressing Start once again. This gives the dough two full raising cycles before the final raising cycle prior to baking.

Chicken Cacciatore

Yield 6 servings (serving size: 1 cup pasta, 1 chicken thigh, and 1/2 cup sauce)
Ingredients
1/4 teaspoon black pepper
1/8 teaspoon salt
6 chicken thighs (about 2 pounds), skinned
1 teaspoon olive oil
1 cup sliced fresh mushrooms
1/2 cup chopped onion
2 garlic cloves, minced
3/4 cup Pinot Noir or other dry red wine
1/2 teaspoon dried oregano
1/4 teaspoon crushed red pepper
2 (14 1/2-ounce) cans plum tomatoes, undrained and chopped
6 cups hot cooked vermicelli (about 12 ounces uncooked)
Fresh oregano sprigs (optional)
Preparation
Sprinkle black pepper and salt over chicken thighs, and set aside.
Heat the olive oil in a large nonstick skillet over medium heat. Add chicken thighs, and cook 7 minutes on each side or until lightly browned. Remove the chicken thighs from skillet; cover and set aside.
Add mushrooms, onion, and garlic to skillet; sauté over medium heat 5 minutes. Add wine and next 3 ingredients; bring to a boil. Cook 10 minutes or until sauce is slightly thickened, stirring occasionally.
Return the chicken thighs and juices from chicken to skillet; cover and cook for 5 minutes. Uncover; turn chicken over, and cook an additional 10 minutes or until the chicken is done. Serve over hot vermicelli. Garnish with fresh oregano sprigs, if desired.

Calories: 336 (15% from fat)
Linda Romanelli Leahy, Cooking Light, JANUARY 1995

Very good and very easy to make.

Kung Pao Pork

Yield 6 servings (serving size: 3/4 cup pork mixture and 1 cup rice)
Ingredients
1 tablespoon sugar
3 tablespoons water
3 tablespoons low-sodium soy sauce
2 tablespoons dry sherry
1 tablespoon white vinegar
1 teaspoon cornstarch
1 1/2 teaspoons dark sesame oil
1/4 teaspoon salt
1 pound pork tenderloin
1 tablespoon cornstarch
1 tablespoon low-sodium soy sauce
1 tablespoon vegetable oil, divided
8 dried whole red chiles
2 cups coarsely chopped green bell pepper
3/4 cup vertically sliced onion
1 teaspoon minced peeled gingerroot
1/2 cup unsalted dry roasted peanuts
6 cups hot cooked rice
Preparation
Combine first 8 ingredients in a small bowl; stir until well-blended. Set aside.
Trim fat from pork. Cut pork into 1-inch cubes. Combine pork, 1 tablespoon cornstarch, and 1 tablespoon soy sauce in a bowl; stir well. Cover and marinate in refrigerator 15 minutes.
Heat 1 teaspoon vegetable oil in a wok or large nonstick skillet over high heat. Add chiles; stir-fry 1 minute or until blackened. Remove from pan with a slotted spoon; set aside. Add remaining oil and pork mixture to pan; stir-fry 2 minutes. Add bell pepper, onion, and gingerroot; stir-fry 1 minute or until vegetables are crisp-tender. Add sherry mixture; stir-fry 1 minute or until thick and bubbly. Remove from heat; stir in chiles and peanuts. Serve over rice.

Calories: 449 (23% from fat)
Stella Fong and Lily Loh, Cooking Light, MAY 1996

Herbed Summer Squash and Potato Torte

From Smitten Kitchen. A good use for the summer squash overflowing from our garden. Note the recipe makes 2 8" pans, not just 1.

Makes 8 servings

1 bunch green onions, thinly sliced
1 cup grated Parmesan cheese
2 tablespoons all purpose flour
1 tablespoon chopped fresh thyme
1 1/2 teaspoons salt
3/4 teaspoon ground black pepper

2 pounds Yukon Gold potatoes, peeled, cut into 1/8-inch-thick rounds
12 ounces yellow crookneck squash or regular yellow summer squash, cut into 1/8-inch-thick rounds
6 teaspoons olive oil

Preheat oven to 375°F. Grease two 8-inch-diameter cake pans. Set aside 1/4 cup sliced green onions. Toss remaining green onions, cheese, flour, thyme, salt and pepper in medium bowl to blend.

Layer 1/6 of potatoes in concentric circles in bottom of 1 prepared pan, overlapping slightly. Layer 1/4 of squash in concentric circles atop potatoes. Drizzle with 1 teaspoon oil. Sprinkle with 1/6 of cheese mixture. Repeat with 1/6 of potatoes, then 1/4 of squash and 1 teaspoon oil. Sprinkle with 1/6 of cheese mixture. Top with 1/6 of potatoes. Drizzle with 1 teaspoon oil. Sprinkle with 1/6 of cheese mixture and press gently to flatten. Repeat procedure with second cake pan and remaining potatoes, squash, oil, and cheese mixture.

Cover pans with foil. Bake until potatoes are almost tender, about 40 minutes. Remove foil; bake uncovered until tortes begin to brown and potatoes are tender, about 25 minutes longer.

Cut each torte into wedges. Sprinkle wedges with 1/4 cup green onions; serve.

Grilled Teriyaki Pork Chops

Yield 4 servings (serving size: 1 pork chop and 1/2 cup salsa)
Ingredients
4 (6-ounce) center-cut pork chops (about 3/4 inch thick)
1/4 cup low-sodium soy sauce
3 tablespoons minced shallots
2 tablespoons dry white wine
2 tablespoons fresh lime juice
1 tablespoon minced peeled fresh ginger
1 1/2 teaspoons brown sugar
2 garlic cloves, minced
Cooking spray
Summery Peach Salsa
Preparation
Trim fat from pork. Combine pork and next 7 ingredients (pork through garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 4 hours, turning bag occasionally. Remove pork from bag, reserving marinade.
Prepare grill.
Place pork on a grill rack coated with cooking spray; cook 7 minutes on each side or until done, basting frequently with reserved marinade. Serve with Summery Peach Salsa.

Calories: 315 (36% from fat)
Cooking Light, JULY 1999

Sizzling Steak Fajitas

Yield 4 servings (serving size: 1 fajita and 1 tablespoon sour cream)
Ingredients
3/4 pound lean flank steak
2 teaspoons ground cumin
2 teaspoons chili powder
1/4 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon black pepper
1/8 teaspoon ground red pepper
4 (8-inch) flour tortillas
1 teaspoon vegetable oil
2 cups sliced onion
1/3 cup green bell pepper strips
1/3 cup red bell pepper strips
1/3 cup yellow bell pepper strips
1 tablespoon lime juice
1/4 cup nonfat sour cream
Commercial green salsa (optional)
Cilantro sprigs (optional)
Preparation
Trim fat from steak. Slice steak diagonally across grain into thin strips. Combine steak and next 6 ingredients (steak through ground red pepper) in a zip-top heavy-duty plastic bag; seal bag, and shake well to coat.
Heat the tortillas according to package directions.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add steak, onion, and bell peppers; sauté 6 minutes or until steak is done. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas, and roll up. Serve with sour cream. Garnish with green salsa and cilantro sprigs, if desired.

Calories: 330 (34% from fat)
Cooking Light, JANUARY 1996

Beef and Brocolli with Oyster Sauce

Yield 6 servings (serving size: 1 cup beef mixture and 1 cup rice)
Ingredients
3 tablespoons oyster sauce
1 tablespoon low-sodium soy sauce
1 tablespoon dry sherry
1 tablespoon water
2 teaspoons sugar
1 teaspoon cornstarch
1 pound lean flank steak
1 tablespoon cornstarch
2 tablespoons water
1 tablespoon low-sodium soy sauce
2 teaspoons sugar
1 tablespoon vegetable oil, divided
1/3 cup (1/2-inch) diagonally sliced green onions
1 tablespoon minced peeled gingerroot
6 cups broccoli florets (about 1 pound)
1/4 cup water
6 cups hot cooked rice
Preparation
Combine first 6 ingredients; stir until well-blended, and set aside.
Trim fat from steak. Cut steak diagonally across the grain into 1-inch-thick slices. Cut slices into thin strips. Combine steak, 1 tablespoon cornstarch, 2 tablespoons water, 1 tablespoon soy sauce, and 2 teaspoons sugar in a medium bowl; stir until well-blended. Cover and marinate in refrigerator 15 minutes.
Heat 2 teaspoons oil in a wok or large nonstick skillet over high heat. Add steak mixture; stir-fry 2 minutes. Remove steak from pan; set aside. Add remaining 1 teaspoon oil, green onions, and gingerroot; stir-fry over medium-high heat 30 seconds. Stir in broccoli and 1/4 cup water; cover and cook 3 minutes. Return steak to pan, and stir in oyster sauce mixture; stir-fry 2 minutes or until thick and bubbly. Serve over rice.

Calories: 424 (21% from fat)
Stella Fong and Lily Loh, Cooking Light, MAY 1996

Tuscan Skillet Supper

Another FAST dinner that's very tasty and good for you!

Yield 4 servings (serving size: 1 1/4 cups)
Ingredients
2 teaspoons olive oil
1 cup chopped zucchini
1/2 cup sliced onion
1/2 cup sliced celery
1/2 cup diced red bell pepper
1 teaspoon dried oregano
2 garlic cloves, minced
1 cup diced tomato
1 (15-ounce) can cannellini beans or other white beans, rinsed and drained
2 rosemary sprigs
1 cup chopped spinach
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
1/2 teaspoon salt
1/8 teaspoon black pepper
Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and next 5 ingredients (zucchini through garlic); sauté 2 minutes. Stir in tomato, beans, and rosemary; cook 2 minutes. Stir in spinach and remaining ingredients; cook 1 minute or until spinach wilts and cheese begins to melt. Discard rosemary.
Nutritional Information
Calories: 205 (29% from fat)
Cooking Light, JUNE 1998

Shrimp Scampi

Yield: 6 servings (serving size: 8 shrimp and 1 cup pasta)
Ingredients
2 pounds large unpeeled shrimp (48 shrimp)
3 tablespoons butter
1 cup chopped red bell pepper
8 garlic cloves, crushed
1/2 cup dry white wine
1/4 cup minced fresh parsley
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
Paprika
6 cups hot cooked angel hair (about 3/4 pound uncooked pasta)
Preparation
Peel shrimp, leaving tails intact. Starting at tail end, butterfly underside of each shrimp, cutting to, but not through, back of shrimp. Arrange 8 shrimp, cut sides up, in each of 6 gratin dishes; set aside.
Melt butter in a small skillet over medium heat. Add bell pepper and garlic; sauté 2 minutes. Remove from heat; stir in wine, parsley, lemon juice, salt, and pepper. Spoon wine mixture evenly over each serving; sprinkle paprika over shrimp, and broil 6 minutes or until shrimp is done. Serve with angel hair pasta.

Calories: 383 (20% from fat)
Elizabeth J. Taliaferro, Cooking Light, MARCH 1996

Tomato Tortilla Soup

Just made this for the first time last night and it was very good!
From Moosewood Restaurant's Simple Suppers

Serves 4-6 (Yield 9 cups)

Ingredients
3 cups diced onions
2 tsp olive oil
2 tsp ground cumin
1 tsp dried oregano
1 quart vegetable broth
1 28-ounce can of diced tomatoes
2 tsp minced canned chipotles in adobo sauce (or more--to your taste)
1 1/2 cups crumbled corn tortilla chips

Preparation
In a soup pot on medium heat, cook the onions in the oil for 5 minutes or until softened. Add the cumin and oregano and stir for a minute. Add the broth, tomatoes and chipotles, cover and bring to a boil. Reduce the heat and simmer for about 10 minutes.

Pulverize the tortilla chips in a blender. Add about 3 cups of the hot soup to the blender and puree until smooth. To make pouring easier, add another cup of hot soup and whirl on low speed. Stir the puree into the simmering soup pot. Serve hot.

(Garnish with chopped avocados, sour cream, grated cheese and/or chopped fresh cilantro)

Oven-Poached Halibut Provencale

INGREDIENTS
Fish
1 cup dry white wine
6 (6 ounce) halibut steaks
Cooking spray
Tomato Mixture
6 cups diced tomatoes
2 cups finely chopped onion
1/4 cup chopped fresh or 4 tsp dried basil
1 T olive oil
1/2 tsp salt
1/2 tsp anchovy paste
1/8 tsp black pepper
2 garlic cloves minced
Topping
1/4 cup dry breadcrumbs
1 T graded parmesan
1 tsp olive oil

PREPARATION
Preheat oven to 350
Place wine and fish in a baking dish coated with cooking spray.
Combine tomato and next 9 ingredients in a bolw; spoon over fish. Bake at 350 for 35 minutes or until the fish flakes easily.
Preheat broiler
Combine breadcrumbs, cheese and 1 tsp oil in a bowl. Sprinkle bread crumb mixture over tomato mixture and broil 1 1/2 minutes or until crumbs are golden.
Yeild 6 services (1 halibut steak with 1 cup tomatoe mixture)
CALORIES 300

French Chicken in Vinegar Sauce

SERVE WITH Pepper Spiked Polenta

Yield: 4 servings (serving size: 2 thighs, 1/2 cup sauce, and 1 cup polenta)
Ingredients
Olive oil-flavored cooking spray
2 1/2 cups coarsely chopped onion
8 (3-ounce) skinned, boned chicken thighs
1/2 cup dry white wine
1/2 cup fat-free chicken broth
3 tablespoons tomato paste
2 tablespoons balsamic vinegar
1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
1/2 teaspoon brown sugar
1/2 teaspoon salt
1/4 teaspoon red pepper
Dash of black pepper
Tarragon sprigs (optional)

Preparation
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; cook 5 minutes or until lightly browned. Add chicken; sauté each side 3 minutes or until browned.
Combine wine and next 8 ingredients (wine through black pepper) in a medium bowl; stir well. Add wine mixture to chicken mixture; cover, reduce heat, and simmer 20 minutes. Serve with Pepper-Spiked Polenta. Garnish with tarragon sprigs, if desired.

Calories: 372 (20% from fat)
Cooking Light, NOVEMBER 1996

Pepper Spiked Polenta

Yield 4 servings (serving size: 1 cup)
Ingredients
Cooking spray
4 cups water
1 cup yellow cornmeal
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
1/4 cup grated Parmesan cheese
Preparation
Coat a 2-quart casserole with cooking spray. Combine water, cornmeal, salt, and pepper; mix well. Cover with casserole lid; microwave at HIGH 12 minutes or until thick, stirring after 6 minutes. Stir in cheese. Serve immediately.

Calories: 151 (13% from fat)
Cooking Light, NOVEMBER 1996

Cavatappi with Spinach, Beans and Asiago Cheese

Yield 4 servings (serving size: 2 cups)
Ingredients
8 cups coarsely chopped spinach leaves
4 cups hot cooked cavatappi (about 6 ounces uncooked spiral-shaped pasta)
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1 (19-ounce) can cannellini beans or other white beans, drained
2 garlic cloves, crushed
1/2 cup (2 ounces) shredded Asiago cheese
Fresh ground black pepper (optional)
Preparation
Combine all ingredients in a large bowl, and toss well. Sprinkle with fresh ground black pepper, if desired.

Calories: 401 (27% from fat)
Cooking Light, OCTOBER 1996

One of Penny's favorite Pasta Dinner options the night before a race. Yum!

Creole Seasoning

2 1/2 T Paprika
2 T garlic powder
1 T kosher salt
1 T onion powder
1 T dried oregano
1 T dried thyme
1 T ground red pepper
1 T black pepper

Combine all ingredients in a small bowl. Store in an airtight container. Use to season fish or shrimp.

Pecan-Crusted Flounder with crab-pecan relish

INGREDIENTS
Crab-Pecan RELISH
1/2 pound fresh lump crabmeat, drained and shell pieces removed.
1/4 cup chopped pecans, toasted
1/4 cup chopped green onions
1 T minced red bell pepper
1 T fresh lemon juice
1/4 tsp salt
1/8 tsp black pepper
FLOUNDER
2 T plus Creole Seasoning
4 (4 oz) Flounder filets
1/4 cup all purpose flour
1 large egg lightly beaten
1/4 cup 1% or skim milk
1/4 cup all purpose flour
3 T ground pecans
1 T Olive Oil
lemon wedges

Combine the first 7 ingredients (relish) in a small bowl and set aside.
Rub 2 tsp creole seasoning over the fish,
DISH 1 Combine 1/4 cup flour and 1T Creole seasoning in a shallow dish. Set aside.
DISH 2 Combine egg and milk in another small dish.
DISH 3 Combine 1/4 cup flour, 1 T Creole seasoning and ground pecans in a shallow dish

Dredge each fillet in Dish 1; then dip into Dish 2 and finally dredge in Dish 3.

Heat oil in a large nonstick skillet over medium high heat until hot. Add fish: cook 2 minutes on each side or until fish flakes easilty when tested with fork. Serve immediately with crabmeat relish mixture and lemon wedges.

YIELD: 4 servings
Calories: 276

Caramel Pecan Bars

This is a bar cookie that looks unassuming--but you'll have a hard time staying out of them--they taste a lot like pecan pie.

1 c. margarine, melted
2 1/4 c. brown sugar
2 eggs
2 tsp. vanilla
1 1/2 c. flour
2 tsp. baking powder
2 cps. chopped pecans

Preheat your oven to 350 degrees. Combine the margarine, sugar, eggs and vanilla until well blended. In a seperate bowl combine the baking powder and flour. Then add the flour mixture to the brown sugar mixture and mix well. Then fold in the chopped pecans and pour into a greased 13 x 9 inch pan. Bake for 25-30 minutes, until an inserted toothpick comes out with a few crumbs (but no batter). They will be golden brown--and yummy. Can cut with a plastic knife while still warm if you can't wait until they cool.

Parmesan Risotto-stuffed portobellos

Yield 4 servings
Ingredients
1 (14 1/2-ounce) can vegetable broth
2 cups water
1 tablespoon olive oil, divided
1 cup minced fresh onion
1 cup minced celery
1 cup minced carrot
1 cup uncooked Arborio or other short-grain rice
1 cup dry white wine
1/2 cup grated Parmesan cheese
1/4 cup minced green onions or chives
4 (5-ounce) portobello mushrooms (about 6 inches wide)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1/2 cup water
1 tablespoon chopped onion
3 garlic cloves, minced
1 (10-ounce) bag fresh spinach, trimmed
Preparation
Bring broth and 2 cups water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add minced onion, celery, and carrot; sauté 1 minute. Add rice; sauté 5 minutes. Stir in wine; cook 5 minutes or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat; stir in Parmesan cheese and green onions.
Preheat oven to 375°.
Remove stems from mushroom caps; discard. Place mushroom caps, gill sides up, in a 13 x 9-inch baking dish. Spoon 1 1/4 cups risotto mixture into each cap; top each with 1 tablespoon mozzarella cheese. Pour 1/2 cup water into dish. Bake at 375° for 30 minutes or until mushroom caps are tender.
Heat 1 teaspoon oil in a large Dutch oven over medium-high heat until hot. Add chopped onion and garlic; sauté 2 minutes or until tender. Add spinach; sauté 2 minutes or until spinach is wilted. Arrange 1/2 cup spinach mixture on each plate. Remove stuffed mushrooms from baking dish with a slotted spoon; place on spinach mixture.

Calories: 372 (23% from fat)
Cooking Light, JULY 1997

Hearty Beef and Tomato Stew

Yield 8 servings (serving size: 1 1/2 cups stew and 1 tablespoon parsley)
Ingredients
2 teaspoons olive oil
2 pounds sirloin steak, trimmed and cut into 1/2-inch cubes
1 cup finely chopped onion (about 1 medium)
3 garlic cloves, minced
1 tablespoon tomato paste
1 1/2 cups fat-free, less-sodium beef broth
4 cups cubed red potato (1 1/2 pounds)
2 cups sliced carrot
3/4 cup pinot noir or other spicy dry red wine
2 teaspoons chopped fresh thyme
1 (16-ounce) package frozen pearl onions
1 (28-ounce) can crushed tomatoes, undrained
1 rosemary sprig
1 bay leaf
1 teaspoon salt
3/4 teaspoon freshly ground black pepper
1/2 cup chopped fresh parsley
Preparation
Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes or until browned, stirring frequently. Remove beef from pan, reserving 1 tablespoon of drippings in pan. Add onion and garlic to pan; sauté 2 minutes or until onion begins to brown. Add tomato paste; cook 1 minute, stirring frequently. Add broth; bring to a boil. Return meat to pan. Add potato and next 7 ingredients (through bay leaf); bring to a simmer. Cover and cook 1 hour and 15 minutes or until vegetables are tender, stirring occasionally. Discard rosemary and bay leaf. Stir in salt and pepper. Top with parsley.

Calories: 329 (21% from fat)
Jaime Harder, Cooking Light, OCTOBER 2006

Spinach and Orange Salad

SALAD
5 cups packaged baby spinach
1 cup drained mandarin oranges in light syrup
1/4 cup slivered red onion

DRESSING
2 T balsamic vinegar
4 T honey
2 tsp dijon mustard
1 tsp olive oil
1/8 tsp salt and 1/8 tsp black pepper

Whisk dressing ingredients until blended and drizzle vinaigrette over salad, toss gently to coat.

Chicken Potpies

Because the piecrust topping cooks on a baking sheet and is then placed over the filling, you don't need to use ovenproof bowls for the pies. Use a bowl or ramekin as a guide for cutting the dough. You can use 2 cups chopped leftover chicken in place of chicken breast tenders.

Yield 3 servings (serving size: 1 pie)
Ingredients
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1/8 teaspoon salt
2 tablespoons all-purpose flour
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces chicken breast tenders, cut into bite-sized pieces
1 1/4 cups water
1 1/2 cups frozen mixed vegetables
1 cup mushrooms, quartered
1 (10 1/2-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup

Preparation
Preheat oven to 425°.
Cut 3 (4-inch) circles out of dough; discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray; sprinkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425° for 8 minutes or until golden.
Combine flour, sage, 1/4 teaspoon salt, and pepper in a zip-top plastic bag; add chicken. Seal bag, and toss to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water, scraping pan to loosen browned bits. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup) ramekins or bowls; top each serving with 1 piecrust.

Calories: 374 (27% from fat)
Abby Duchin Dinces, Cooking Light, OCTOBER 2003

Because SOMETIMES you really want comfort food, this is an easy and less calorie intense way to get a chicken pot pie. The dish is very pretty to present. Serve with a spinach salad on the side and you have a great dinner.

Asian Fish in a Packet

SERVING: This recipe serves 2

INGREDIENTS
2 firm fish fillets or steaks (5-6 ounces each) or 1 larger fillet (10-2 ounces) cut in half
1 cup cooked rice
2 cups coursely chopped mustard greens or bok choy (or use bagged cabbage mix)
2 scallions, chopped
1 T vegetable oil
1 tsp grated fresh ginger root
1 garlic clove, minced or pressed
2 T soy sauce
2 tsp dark sesame oil
chili oil (optional)

PREPARATION
Heat oven to 450
Take two 12x 24 inch sheets of heavy duty aluminum foil and fold each sheet of foil over to make a double thick square. (you'll have 2). Brush a little oil (or use PAM) on the center part of each square. Rinse the fish and prepare all of the ingredients.
Spread half of the rice on the center of each foil square and then layer the greens, fish, and scallions on top of the risce. In a small bowl, combine the vegetable oil, grated ginger, garlic, soy sauce, sesame oil and a few drops of the optional chili oil. Pour half of the sauce over each serving. Fold the foil into airtight packets. Bake for 20 minutes.
Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked.
To serve--carefully open the foil and transfer the contents to plates or bowls.

VARIABLES: Water chestnuts, julienned daikon or turnips or slices of fresh shitake place on the greens beheath the fish make a nice addition to this recipe.

CALORIES: 6 oz serving--183 calories
From Moosewood Restaurant Cooks at Home

We first made this recipe in March 2008 and were astonished at how TASTY it was, how easy it was to make, how quick it was for clean up. When trying to eat more fish in our diet, this was a great new additional to the rotation.

Black Bean Soup

INGREDIENTS
10 Sun-dried tomatoes (not packed in oil)
1 cup boiling water
====
1 1/2 cups finely chopped onions
3 garlic cloves, minced or pressed
1 jalapeno chile minced (or 1/4 tsp cayenne)
2 T vegetable oil
1 tsp ground cumin
1/3 cup water
3 cups undrained canned tomatoes (28-ounce can)
4 cups undrained cooked black beans (two 16 ounce cans)
1/4 cup chopped fresh cilantro
additional water or tomato juice
====
yogurt or sour cream

PREPARATION
In a small bowl, cover the sun-dried tomatotes with the boiling water and set aside
In a soup pot, saute the onions, garlic and chile or cayenne in the oil for about 5 minutes, stirring frequently, until the onions are translucent. Add the cumin, 1/3 cup water and the juice from the tomatoes. Break up the tomatores by sqeezing them into the soup pot, or chop them coursely right in the can and add them to the pot. Cover and bring to a boil. Lower the heat and simmer, covered for 5 minutes. Add the black beans and their liquid, and continue to simmer, stirring occassionally to prevent sticking.

Drain and chop the softened sun-dried tomatoes. Add them to the soup and cook for 5-10 minutes longer, until the onions are tender. Stir in the cilantro and remove the soup from the heat. Puree half of the soup in a blender or food processor and return it to the pot. If the soup is too thick, add some water or tomato juice. Reheat gently. Serve each bowl of soup with a dollop of yogurt of sour cream.

PER 8 oz serving 204 calories
From Moosewood Restaurant Cooks at Home

This recipe is so good, that it's replaced regular "chili" in our fall/winter line up. As leftovers, it's the perfect lunchable. Tasty and satisfying.

Curry Powder

1 tsp pepper
3 whole cloves
3 seeds from white cardamom pods, or 1/2 tsp ground cardamom
1 Tbs cumin seeds
1 Tbs coriander seeds
1 Tbs fennel seeds
2 Tbs ground ginger
1/4 tsp ground cayenne pepper
1 tsp ground fenugreek (optional)
2 tsp ground tumeric

this is one of those recipes that you can play with a little. Add some more cayenne to make it hotter, add 1/4 tsp nutmeg to make it sweeter, that kind of thing. It's really a matter of taste. This is the best for an all-purpose type curry

1. Combine cloves and all of your whole seeds into a skillet on medium heat. Cook, stirring when necessary, until the scent knocks you over, just a couple minutes, then pour them into a small bowl or cup.

2. Cook the ground spices together for a minute; pour into a seperate dish.

3. Grind the whole spices in a spice grinder or mortar and pestle. If you don't have either, put them in a ziploc bag and grind them with a rolling pin.

It stores in a tightly sealed container for several months makes 1/4 cup.

Thai Peanut Chicken

1/2 cup smooth peanut butter
1 Tbs curry powder
about 1/2 cup canned coconut milk (Which they actually sell everywhere, don't worry!)
2 Tbs soy sauce
1 Tbs lime juice, preferrably, but not necessarily, fresh
1 1/2 pound boneless chicken thighs cut in large chunks
optional cilantro and lime wedges for garnish

You can cook these basically any way you want. You cant shish kabob the chunks and grill them on a moderately hot grill, broil on medium heat four inches from the heat source, or panini press/ George Foreman grill them. Preheat/Start the grill now.

1. Put peanut butter, curry powder, and enough coconut milk to make the mixture about the consistency of a milkshake into a small saucepan. Heat a burner on your stove quickly by putting it on high, then turn it down to low and cook the peanut butter mixture for five minutes, stirring continuously. Do not boil! Pull from heat and add soy sauce and lime juice

2. Marinate the chicken in this mixture for about five minutes.

3. Remove Chicken and grill/broil it for about ten minutes, maybe longer, until it's pretty brown and cooked through.

4. Serve sprinkled with lime juice and fresh cilantro. That said, it's not necessary and we rarely bother. It's best served with basmati rice.

Summer Chicken Stir Fry

Quick Prep

INGREDIENTS
3 T low fat Italian Dressing
3 T low sodium soy sauce
1/4 tsp red pepper flakes
1 pound boneless chicken breasts cut into short thin strips

2 tsp dark sesame oil
2 cups snow pea bods
1 red or yellow bell pepper cut into short thin strips (about a cup)
4 green onions cut diagonally (About 1/2 a cup)

DIRECTIONS
Combine the first 4 ingredients--tossing chicken to coat.
Heat wok--and add oil (TIP: ALWAYS add oil to HOT pan--better than adding cold oil to cold pan and then warming up together)
Add snow peas and bell pepper. stir fry 2 minutes
Add chicken mixture, stir fry 3-5 minutes
Add onions, stir another minute.
Dish is done when Chicken is cooked through and veggies are crisp tender.

YIELD 4 servings
Calories 187/cup

I think this is from Women's Day Magazine. Not sure where I clipped it out from.