Pork chops with cranberry, Port and rosemary sauce

This is also good with boneless skinless chicken thighs.

Makes 4 servings

INGREDIENTS
4 1 inch thick pork rib chops (or 4 boneless skinless chicken thighs)
2 3/4 tsp minced fresh rosemary (divided)
2 TB butter
3/4 cup low salt chicken broths
3/4 cup tawny Port (or Madeira or sherry)
1 cup cranberry sauce (fresh or canned)

PREPARATION
Sprinkle meat wit salt, pepper and 1 tsp rosemary. Cook butter in heavy large skillet over medium heat until beginning to brown. Add meat and cook until brown and cooked through (3-5 minutes per side).
Transfer to a platter, cover and keep warm.
Add broth, Port and remaining 1 3/4 tsp rosemary to the skillet; boil until liquid is slightly reduced (about 4 minutes). Add cranberry sauce, bring to boil, then reduce to medium and simmer until sauce is thickened (about 7 minutes) Season sauce to taste with salt & pepper. Spoon sauce over meat and serve.

Bon Appetit fast easy fresh cookbook pg 401

Chicken breasts with mushroom sauce

Butter and whipping cream add a wonderful lushness to this savory pan gravy, which features fresh morel and button mushrooms.

Yield: 6 servings

Ingredients

• 6 (6-ounce) skinless, boneless chicken breast halves
• 3 tablespoons butter, divided
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 ounces morel mushrooms
• 4 ounces button mushrooms, thinly sliced
• 2 cups fat-free, less-sodium chicken broth
• 1/4 cup whipping cream
• 4 1/2 cups hot cooked egg noodles
• Fresh flat-leaf parsley sprigs (optional)

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or small heavy skillet. Heat 2 teaspoons butter in a large nonstick skillet over medium heat. Sprinkle chicken evenly with salt and pepper. Add 2 breast halves to pan, and cook for 3 minutes on each side or until done. Repeat procedure twice with 4 teaspoons butter and remaining chicken. Keep warm.

2. Melt remaining 1 tablespoon butter in pan over medium-high heat. Add mushrooms to pan; sauté 5 minutes or until moisture evaporates, stirring frequently. Remove mushroom mixture from pan. Add broth to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to 1 cup (about 5 minutes). Return mushroom mixture to pan. Stir in cream; cook 2 minutes or until slightly thick, stirring occasionally.

3. Place 3/4 cup egg noodles on each of 6 plates. Cut each chicken breast half into 1-inch-thick strips. Top each serving with 1 chicken breast half and about 1/3 cup mushroom mixture. Garnish each serving with parsley sprigs, if desired.

Nutritional Information

Calories:

452

Broiled Halibut with Balsamic Glaze

(Southbeach Diet Cookbook)
SERVES 4

4 (4-6 ounce) fresh or frozen halibut fillets about 1 inch thick (Or Tilapia or Cod)
1/2 cup balsamic vinegar
2 TBL soy sauce
2 TBL extra virgin Olive Oil
2 TBL Honey
2 garlic cloves minced ( or 1 tsp prepared minced garlic)
1 tsp chopped fresh basil.

PREPARATION

1. Thaw fish fillets and pat dry
2. Combine the vinegar through basil to make the marinade. Add the halibut, turning to cover the fish entirely. Marinate in refrigerator for 30-1.5 hours.
3. Preheat Broiler. Drain Fish reserving the marinade. Place fish on pregreased foil and broil for 3-12 minutes until the fish flakes easily. (Depends on the thickness of the fillet and the type of fish used.)
4. Place marinade in small saucepan and bring to boil. Boil for 5-10 minutes reducing to 1/2 cup.
5. Drizzle glaze over fish to serve.

243 calories per serving

Provencal Beef Stew

Total: 8 hours, 31 minutes
Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 2 teaspoons olive oil
• 1 1/2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 2 tablespoons all-purpose flour
• 2 medium onions, each cut into 8 wedges
• 8 garlic cloves, crushed
• 1/4 cup dry red wine
• 1 cup fat-free, lower-sodium beef broth
• 2 tablespoons tomato paste
• 3 bay leaves
• 3 fresh thyme sprigs
• 1 (14.5-ounce) can diced tomatoes, drained
• 3 cups (1-inch) slices zucchini
• 2 cups (1-inch) slices carrots

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle beef with 1/2 teaspoon salt and 1/4 teaspoon pepper; dredge in flour. Add beef to pan; sauté 2 minutes, browning on all sides. Place beef in an electric slow cooker. Add onions and garlic to pan; sauté 5 minutes. Add wine to pan, scraping pan to loosen browned bits. Place onion mixture in cooker. Add broth, tomato paste, bay leaves, thyme, and tomatoes to cooker; top with zucchini and carrots. Cover and cook on LOW 8 hours or until beef is tender. Stir in remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Discard bay leaves and thyme sprigs.

Nutritional Information

Calories: 271

Lia Huber, Cooking Light, MARCH 2009

Roasted Salmon in Phyllo

Yield: 2 servings (serving size: 1 packet)

Ingredients

• 1/4 cup (2-inch) julienne-cut leek
• 1/4 cup (2-inch) julienne-cut carrot
• 1 tsp minced fresh tarragon OR 1 TBL fresh dill
• 1/4 teaspoon salt, divided

• 2 (6-ounce) salmon fillets (about 1 inch thick)
• 1/8 teaspoon freshly ground black pepper
• 6 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
• Cooking spray
• 1 teaspoons fresh lemon juice, divided
• 2 lemon wedges

Preparation

Preheat oven to 400°.

Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon (or dill), and 1/8 teaspoon salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/8 teaspoon salt and pepper.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 cup leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 teaspoon juice. Fold long edges of phyllo over fish.

Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Nutritional Information

Calories:457 (32% from fat)

Southern Beet Greens (or Kale or Swiss Chard)

While this recipe calls for discarding the stems, if you want you can use them too if they aren't too woody. Just cut them into 1-inch segments and add them to the onions after the onions have been cooking for a minute.

Ingredients

• 1 pound beet greens
• 1 strip of thick cut bacon, chopped (or a tablespoon of bacon fat)
• 1/4 cup chopped onion
• 1 large garlic clove, minced
• 3/4 cup of water
• 1 Tbsp granulated sugar
• 1/4 teaspoon crushed red pepper flakes
• 1/6 cup of cider vinegar

Method

1 Wash the greens in a sink filled with cold water. Drain greens and wash a second time. Drain greens and cut away any heavy stems. Cut leaves into bite-sized pieces. Set aside.

2 In a large skillet or 3-qt saucepan, cook bacon until lightly browned on medium heat (or heat 1 Tbsp of bacon fat). Add onions, cook over medium heat 5 to 7 minutes, stirring occassionally, until onions soften and start to brown. Stir in garlic. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar and red pepper. Bring mixture to a boil.

3 Add the beet greens, gently toss in the onion mixture so the greens are well coated. Reduce heat to low, cover and simmer for 5-15 minutes until the greens are tender. Stir in vinegar. (For kale or collard greens continue cooking additional 20 to 25 minutes or until desired tenderness.)

Serves 4.

Cream of Asapargus Soup (Crème D'asperges)

yield: Makes 4 servings

Ingredients

• 2 pounds green asparagus
• 1 large onion, chopped
• 3 tablespoons unsalted butter
• 5 to 6 cups chicken broth
• 1/2 cup crème fraîche or heavy cream
• 1/4 teaspoon fresh lemon juice, or to taste

Preparation

Cut tips from 12 asparagus

1 1/2 inches from top and halve tips lengthwise if thick. Reserve for garnish.

Cut stalks and all remaining asparagus into 1/2-inch pieces.

Cook onion in 2 tablespoons butter in a 4-quart heavy pot over moderately low heat, stirring, until softened. Add asparagus pieces and salt and pepper to taste, then cook, stirring, 5 minutes. Add 5 cups broth and simmer, covered, until asparagus is very tender, 15 to 20 minutes.

While soup simmers, cook reserved asparagus tips in boiling salted water until just tender, 3 to 4 minutes, then drain.

Purée soup in batches in a blender until smooth, transferring to a bowl (use caution when blending hot liquids), and return to pan. Stir in crème fraîche, then add more broth to thin soup to desired consistency. Season with salt and pepper. Bring soup to a boil and whisk in remaining tablespoon butter.

Add lemon juice and garnish with asparagus tips.

Cooks' note: ·Soup keeps, covered and chilled, 2 days. If making ahead, add last tablespoon butter and lemon juice after reheating.

Tuscan Tomato and Bread Soup

From the Sonoma Diet Cookbook

INGREDIENTS
Prep 30 min; Makes 6 servings

2 TBL extra virgin Olive Oil (divided)
3 pounds fresh Roma tomatoes cored and coarsely chopped OR three 14 1/2-ounce cans diced tomatoes, undrained.
2 TBL minced garlic (12 cloves)
1/4-1/2 tsp crushed red pepper flakes
2 14-ounce cans chicken broth
4 cups chopped zucchini and/or yellow summer squash
2 TBL chopped fresh oregano
2 TBL chopped fresh flat-leave parsley

6 slices (1 per serving) of whole wheat or rustic french or italian bread toasted.
1 ounce Parmesan cheese, shaved.

• Heat a 4-quart Dutch oven over medium heat--add 1 TBL olive oil. Reserve 1 cup of chopped fresh tomatoes (or 1 can), adding the rest to the Dutch oven. Add the garlic and crushed red pepper.
• Bring to boil, reduce heat. Cover and cook 15-20 minutes or until the tomatoes are very tender. (Stir occasionally)
• Add chicken broth. Bring to boil, reduce heat and cook an additional 15 minutes
• In a large skillet add 1 TBL olive oil over medium heat. Add zucchini; cook for 3-5 minutes or until lightly browned and crisp-tender.
• Transfer 1/2 of the tomato/broth mixture to a blender or food processor. Cover andd blend to process until smooth Repeat with remaining 1/2 of the mixture.
• Return all to the Dutch oven. Add in the reserved tomatoes, cooked zuchinni, oregano and parsley.
• Taste and season with salt & pepper.
• Heat through.
  

To serve--divide soup into 6 bowls. top with torn pieces of the bread toast andd garnish with cheese.

210 Calories

Classic Potato Latkes

You'll need to cook latkes in batches. Place the cooked ones in a single layer on a baking sheet lined with paper towels, and keep them warm in a low oven as you fry the next batch.

Yield: 6 servings (serving size: 2 latkes and 2 tablespoons applesauce)

Ingredients

• 3 1/2 cups shredded peeled baking potato (about 1 1/2 pounds)
• 1 1/4 cups grated onion
• 6 tablespoons all-purpose flour
• 1 teaspoon chopped fresh thyme
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 large egg
• 1/4 cup olive oil, divided
• 3/4 cup unsweetened applesauce
• Dash of ground cinnamon

Preparation

1. Combine potato and onion in a colander. Drain 30 minutes, pressing with the back of a spoon until barely moist. Combine potato mixture, flour, and next 4 ingredients (through egg) in a large bowl; toss well.

2. Heat a large skillet over medium-high heat. Add 2 tablespoons olive oil to pan, and swirl to coat. Spoon 1/4 cup potato mixture loosely into a dry measuring cup. Pour mixture into pan, and flatten slightly. Repeat procedure 5 times to form 6 latkes. Sauté 3 1/2 minutes on each side or until golden brown. Remove latkes from pan, and keep warm. Repeat procedure with the remaining 2 tablespoons olive oil and potato mixture to yield 12 latkes total. Combine applesauce and ground cinnamon in a bowl. Serve applesauce with latkes.

Calories: 215

David Bonom, Cooking Light, DECEMBER 2010

Chicken Marsala

5 Stars--Awesome
This delicious chicken marsala recipe turns an Italian classic into a quick and easy family favorite.

Clarified butter (butter without the milk solids) is ideal for searing meats because it can be heated to a high temperature without burning. Although you can purchase clarified butter, we detail how to make it below in the first step.

Yield: 4 servings (serving size: 1 chicken breast half, 1 cup pasta, and 1/4 cup sauce)

Ingredients

• 4 tablespoons butter, divided
• Cooking spray
• 1 (8-ounce) package presliced mushrooms
• 2 tablespoons finely chopped shallots
• 1 tablespoon minced fresh garlic
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 3 tablespoons all-purpose flour
• 3/4 cup fat-free, less-sodium chicken broth
• 1/2 cup dry Marsala wine
• 1/2 cup frozen green peas
• 2 tablespoons half-and-half
• 4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)

Preparation

Place 3 tablespoons butter in a small glass measuring cup. Microwave butter at MEDIUM-HIGH 45 seconds or until melted. Let stand 1 minute. Skim foam from surface, and discard. (Mixture will appear separated.) Pour melted butter through a fine sieve over a small bowl, and discard the milk solids. Set the clarified butter aside.

Heat a large nonstick skillet coated with cooking spray over medium-high heat; add mushrooms, shallots, and garlic. Cook 3 minutes or until moisture evaporates; remove mushroom mixture from pan. Set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to a 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place flour in a shallow dish; dredge chicken breast halves in flour.

Add clarified butter to pan, and place over medium-high heat. Add chicken; cook 3 minutes on each side or until lightly browned. Remove chicken from pan. Return mushroom mixture to pan; add broth and Marsala, scraping pan to loosen browned bits. Bring mixture to a boil, reduce heat, and simmer 5 minutes or until reduced to 1 cup. Stir in peas; cook 1 minute. Add 1 tablespoon butter, half-and-half, 1/8 teaspoon salt, and 1/8 teaspoon pepper, stirring until butter melts. Return chicken to pan; cook until thoroughly heated. Serve chicken and sauce over pasta.

Calories:585 (24% from fat)

Cooking Light, SEPTEMBER 2003

Kung Pao Chicken with Coconut Jasmine Rice

Total: 40 minutes
Yield: 4 servings (serving size: 1 cup)

Ingredients

• 2 tablespoons dark sesame oil
• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
• 3/4 cup water
• 3 tablespoons lower-sodium soy sauce
• 2 teaspoons cornstarch
• 1 teaspoon brown sugar
• 1/2 teaspoon bottled minced ginger
• 1 to 1 1/2 teaspoons crushed red pepper
• 1 cup thinly sliced red bell pepper (about 1 large pepper)
• 1 cup snow peas, trimmed
• 2 tablespoons chopped unsalted, dry-roasted peanuts

Preparation

1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens. Sprinkle with nuts.

Nutritional Information

Calories: 275

SaBrina Bone, Cooking Light, DECEMBER 2010

Serve with Coconut Jasmine Rice: Combine 1 cup uncooked jasmine rice, 1 1/4 cups water, 1/2 cup light coconut milk, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover and reduce heat to a simmer; cook 15 minutes or until liquid is absorbed and rice is tender. Remove from heat; fluff rice with a fork. Stir in 1/4 cup chopped fresh cilantro. Yield: 4 servings. CALORIES 97; FAT 1.5g (sat 1.4g); SODIUM 155mg

Roasted Salmon and Leeks in Phyllo Packets

As leeks, carrots, and tarragon steam-roast with the fish, the phyllo locks in the flavors and crisps on the outside to form a delicate, crunchy coating. The dish is similar to those cooked en papillote (in parchment), but in this case, the wrapping is edible.

Yield: 4 servings (serving size: 1 packet)

Ingredients

• 1/2 cup (2-inch) julienne-cut leek
• 1/2 cup (2-inch) julienne-cut carrot
• 2 teaspoons minced fresh tarragon
• 1/2 teaspoon salt, divided
• 4 (6-ounce) salmon fillets (about 1 inch thick)
• 1/8 teaspoon freshly ground black pepper
• 12 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
• Cooking spray
• 2 teaspoons fresh lemon juice, divided
• 4 lemon wedges

Preparation

Preheat oven to 400°.

Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon, and 1/4 teaspoon salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/4 teaspoon salt and pepper.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 cup leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 teaspoon juice. Fold long edges of phyllo over fish.

Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Nutritional Information

Calories:

457 (32% from fat)

Lemon and Sage Chicken

Antioxidant compounds in citrus fruits and herbs may reduce the formation of HCA compounds. Here, we leave the skin on for moisture while grilling, then discard.

Yield: 4 servings (serving size: 2 breast pieces or 1 leg and 1 thigh)

Ingredients

• 1 (4-pound) roasting chicken
• 1 tablespoon grated lemon rind
• 1/3 cup fresh lemon juice
• 1/3 cup Sauternes or other dessert white wine
• 1/4 cup minced fresh sage leaves
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/4 teaspoon freshly ground black pepper
• 2 large garlic cloves, grated
• 1/2 teaspoon salt

Preparation

1. Remove and discard giblets and neck from chicken. Cut the chicken into drumsticks, thighs, and breasts; cut each breast in half crosswise to form 4 breast pieces total. Reserve wings and back for another use.

2. Combine rind and next 7 ingredients (through garlic) in a small bowl, and stir with a whisk. Place juice mixture in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator 1 hour. Remove chicken from bag, and discard marinade. Sprinkle chicken evenly with salt.

3. Prepare grill to medium-high heat. After preheating, turn the left burner off (leave the right burner on), or arrange charcoal on one side of grill for indirect heat.

4. Place chicken on grill rack covering right burner; grill over direct heat 15 minutes, turning every 5 minutes. Move chicken to grill rack covering left burner; grill over indirect heat 10 minutes or until a thermometer registers 165°. Discard chicken skin.

Nutritional Information

Calories: 246

Shrimp Diablo

Shrimp Diablo is a recipe that puts out some heat. The fire in this saucy shrimp dish comes from crushed red pepper and chili paste with garlic.

Yield: 4 servings (serving size: 2 cups)

Ingredients

• 8 ounces uncooked angel hair pasta
• 2 teaspoons vegetable oil
• 1 pound peeled and deveined large shrimp
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon bottled minced garlic
• 1 1/2 tablespoons chile paste with garlic
• 1 teaspoon ground cumin
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 cup chopped fresh parsley
• 1/2 teaspoon crushed red pepper

Preparation

Cook pasta according to package directions, omitting salt and fat.

While pasta cooks, heat oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt and black pepper. Add the shrimp to pan, and cook 1 minute on each side or until done. Remove shrimp from pan.

Add garlic to pan; sauté 1 minute. Add chile paste, scraping pan to loosen browned bits. Add cumin and tomatoes; simmer 10 minutes, stirring occasionally. Remove pan from heat. Stir in shrimp, parsley, and red pepper. Toss with pasta.

Calories: 332 (15% from fat)

Allison Fishman, Cooking Light, JUNE 2003

Coleslaw Dressing (creamy sweet tart)

An easy cole slaw dressing, this is enough to dress about 1 medium head of shredded or chopped cabbage.

Ingredients:

• 1 1/4 cup mayonnaise
• 1/3 cup sugar
• 1/4 cup cider vinegar
• 1/4 teaspoon celery seed
• 1/2 teaspoon Creole seasoning or seasoned salt
• 1/4 teaspoon black pepper
• salt, to taste

Preparation:

Combine all ingredients in a jar; shake well. Refrigerate for about an hour; dress shredded cabbage.

Wild Rice Chicken Soup

This is a South Beach Diet Recipe


Serves 6 (1 1/3 cup servings)

INGREDIENTS
1/2 cup wild rice
2 cups water
1/2 cup long grain brown rice
2 14 ounce cans chicken broth
4 cloves garlic minced (2 tsp minced)
4 cups chopped fresh tomatoes or two 14 12 ounce cans diced tomatoes undrained.
2 cups chopped cooked chicken breast
1 cup finely chopped zucchini
1/4 tsp fresh ground black pepper
1 TBL chopped fresh thyme
1 TBL Madeira or dry sherry (optional)

PREPARATION
Rinse wild rice well; set aside.
In a large saucepan bring the water to boiling. Add uncooked wild rice and brown rice. Return to boiling; reduce heat. Cover an simmer for 40-45 minutes or until rice is tender an most of the liquid is absorbed. Remove from heat; set aside.

Meanwhile in 4 quart utch oven combine chicken broth and garlic; bring to boiling. Stir in tomatoes, chicken, zucchini and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes. Stir in cooked rice, thyme an if desired, Madeira. Heat through

CALORIES: 218

Chicken Cordon Bleu

This lightened version of Chicken Cordon Bleu remains tres dé licieuse despite a modest amount of butter. Fix mashed potatoes and a side of green beans while the chicken bakes.

Yield: 4 servings (serving size: 1 rolled chicken breast half)

Ingredients

• 1/4 cup fat-free, less-sodium chicken broth
• 5 teaspoons butter, melted
• 1 large garlic clove, minced
• 1/2 cup dry breadcrumbs
• 1 tablespoon grated fresh Parmigiano-Reggiano cheese
• 1 teaspoon paprika
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon freshly ground black pepper
• 4 thin slices prosciutto (about 2 ounces)
• 1/4 cup (1 ounce) shredded part-skim mozzarella cheese
• Cooking spray

Preparation

Preheat oven to 350°.

Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.

Calories: 297

Pork Saltimbocca with Polenta

Traditional saltimbocca is made with thin slices of pounded veal, but lean pork chops update the recipe and provide more flavor. The butternut overtones of fontina cheese are also a pleasant addition. Top with a whole sage leaf for a handsome presentation.

Yield: 6 servings (serving size: 1 stuffed chop, about 4 teaspoons sauce, and 1/2 cup polenta)

Ingredients

• Pork:
• 6 (4-ounce) boneless center-cut loin pork chops, trimmed
• 6 very thin slices prosciutto (about 2 ounces)
• 6 large fresh sage leaves
• 1/3 cup (about 1 1/2 ounces) shredded fontina cheese
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon salt
• 2 tablespoons all-purpose flour
• 1 tablespoon olive oil
• 1/2 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1 tablespoon thinly sliced fresh sage
• Polenta:
• 2 cups 2% reduced-fat milk
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 1 cup instant polenta
• 1/2 teaspoon salt

Preparation

To prepare pork, place each chop between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Arrange 1 prosciutto slice over each chop; top with 1 sage leaf and about 1 tablespoon cheese. Fold chops in half to sandwich filling, and secure with wooden picks. Sprinkle both sides of chops with pepper and 1/8 teaspoon salt. Place flour in a shallow dish; dredge stuffed chops in flour.

Heat oil in a large nonstick skillet over medium-high heat. Add chops; cook 3 minutes on each side or until done. Remove from pan; cover and keep warm.

Add wine to pan, scraping pan to loosen browned bits; cook until reduced to 1/4 cup (about 2 minutes). Add 1 cup broth; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Stir in 1 tablespoon sage. Reduce heat to medium. Return chops to pan; cook 2 minutes or until thoroughly heated, turning once.

To prepare polenta, bring milk and 1 can broth to a boil. Gradually stir in polenta and 1/2 teaspoon salt. Cover, reduce heat to medium-low, and cook 2 minutes. Serve polenta immediately with chops and sauce.

Calories: 404

Barley Minestrone Soup

This recipe is from South Beach Diet--phase 2
It smells very savory while cooking and is a very tasty soup when done.
SERVES 6

Ingredients:
2 TBL extra virgin olive oil
2 cups chopped onion
6 cloves garlic minced (1 TBL bottled minced garlic)
1 TBL chopped fresh rosemary
1 cup sliced celery
1 cup chopped cooked ham
3/4 cup regular barley (not quick cooking) rinsed
8 cups reduced sodium chicken broth or stock
1 1/2 cups sliced carrot
2 TBL chopped fresh flat leaf parsley
2 tsp fresh marjoram
2 tsp fresh oregano
1 TBL fresh lemon juice
2 TBL shredded Parmesan Cheese
cracked or freshly ground black pepper

PREPARATION
In a 4-6 quart dutch oven, heat oil.
Add onion, cook until lightly golden brown, stirring occasionally.
Add garlic and rosemary--cook 1 minute.
Add Celery, ham and uncooked barley--cook for 4 minutes stirring occasionally.
Add broth--bring to boil, reduce heat. Cover and simmer 15-20 minutes until barley is tender.
Stir in the lemon juice. Sprinkle servings with Parmesan cheese and black pepper.

You can omit the ham--use vegetarian stock and use the rind of parmesan cheese to flavor the broth. (don't eat the rind--just use it for flavor.) I keep old cheese rinds in a baggy in the freezer for this purpose.

CALORIES: 212 per serving.

Hot Chocolate Fudge Cakes

These hot-from-the-oven desserts are ideal for a holiday celebration and can mostly be made up to two days ahead.

Yield: 10 servings (serving size: 1 cake)

Ingredients

• 3.4 ounces all-purpose flour (about 3/4 cup)
• 2/3 cup unsweetened cocoa
• 5 teaspoons instant espresso powder
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 1/4 cup unsalted butter, softened
• 2/3 cup granulated sugar
• 2/3 cup packed brown sugar
• 1 cup egg substitute
• 1 1/2 teaspoons vanilla extract
• 1 (2.6-ounce) bar dark (71% cocoa) chocolate (such as Valrhona Le Noir Amer), finely chopped
• 2 tablespoons powdered sugar

Preparation

1. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Sift together flour, cocoa, espresso powder, baking powder, and salt.

2. Place butter in a large bowl; beat with a mixer at medium speed 1 minute. Add granulated and brown sugars, beating until well blended (about 5 minutes). Add egg substitute and vanilla, beating until well blended. Fold flour mixture into sugar mixture; fold in chocolate. Divide batter evenly among 10 (4-ounce) ramekins; arrange ramekins on a jelly-roll pan. Cover and refrigerate 4 hours or up to 2 days.

3. Preheat oven to 350°.

4. Let ramekins stand at room temperature 10 minutes. Uncover and bake at 350° for 21 minutes or until cakes are puffy and slightly crusty on top. Sprinkle evenly with powdered sugar; serve immediately.

Calories:

260

Pork Medallions with Apricot-Orange Sauce

Yield: 4 servings (serving size: 2 pork slices and 1/4 cup sauce)

Ingredients

• 1 tablespoon olive oil, divided
• 1 (1-pound) pork tenderloin, cut into 8 (1-inch-thick) slices
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup thinly sliced onion
• 1/2 cup dried apricots, sliced
• 1/2 cup fat-free, less-sodium chicken broth
• 2 tablespoons fresh orange juice
• 2 teaspoons bottled minced garlic
• 1/8 teaspoon black pepper
• 1 tablespoon chopped fresh flat-leaf parsley

Preparation

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until browned. Remove from pan; keep warm.

Heat remaining 1 teaspoon oil in pan. Add onion to pan; sauté 3 minutes or until tender. Stir in apricots, broth, juice, garlic, and 1/8 teaspoon pepper; bring to a boil. Cook 2 minutes or until slightly thickened. Remove from heat; stir in parsley. Serve sauce with pork.

Calories:

236

Golden Winter Soup

Leeks and potatoes provide the base for this hearty vegetable soup, and butternut squash adds a hint of sweetness. Gruyère toasts add a salty note.

Yield: 8 servings
Ingredients

* 2 tablespoons butter
* 5 cups (1/2-inch) cubed peeled butternut squash (about 1 1/2 pounds)
* 2 cups (1/2-inch) cubed peeled russet potato (about 12 ounces)
* 1 teaspoon kosher salt
* 1/2 teaspoon freshly ground black pepper
* 2 cups sliced leek (about 2 medium)
* 4 cups fat-free, less-sodium chicken broth
* 1 cup half-and-half
* 12 ounces baguette, cut into 16 slices
* 3/4 cup (3 ounces) shredded Gruyère cheese
* 3 tablespoons chopped chives
* Freshly ground black pepper (optional)

Preparation

Preheat broiler.

Melt butter in a large Dutch oven over medium-high heat. Add squash, potato, salt, and pepper to pan; sauté 3 minutes. Add leek; sauté 1 minute. Stir in broth; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Place half of potato mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Stir in half-and-half. Cover and keep warm.

Arrange bread slices in a single layer on a baking sheet; sprinkle evenly with cheese. Broil bread slices 2 minutes or until golden. Ladle 1 cup soup into each of 8 bowls; top each serving with about 1 teaspoon chives. Serve 2 bread slices with each serving. Garnish with freshly ground black pepper, if desired.

Wine note: This is one vegetable soup that can easily handle a lighter red wine. Stick with the French theme and look for bargains from Burgundy, like Louis Jadot Pinot Noir 2005 ($20). This wine has pretty red berry fruit, great balance, and gentle tannins that make it ideal for lower-fat dishes. The underlying earthy, leathery flavors bring out the rustic nuances of the potatoes and squash. —Jeffery Lindenmuth
Nutritional Information

Calories:
329