Healthy Recipe: Broccoli cheddar bake

Healthy Recipe: Broccoli cheddar bake
...a great healthy recipe to try ! Great !

Healthy Recipe INGREDIENTS

• 4 cups chopped fresh broccoli
• 1/2 cup finely chopped onion
• 2 tablespoons water
• 1 1/2 cups egg substitute
• 1 cup fat-free milk
• 1 cup shredded cheddar cheese
• 1/2 teaspoon ground black pepper

Healthy Recipe INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.
Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes. Remove from the oven and top with the remaining 1/4 cup shredded cheese.
Let stand about 10 minutes before serving. The healthy recipe is ready to serve ! Great for desserts !

healthy recipe: sweet-and-spicy-snack-mix.

Broccoli cheddar bake

Broccoli cheddar bake...a healthy recipe to try ..!

INGREDIENTS

• 4 cups chopped fresh broccoli
• 1/2 cup finely chopped onion
• 2 tablespoons water
• 1 1/2 cups egg substitute
• 1 cup fat-free milk
• 1 cup shredded cheddar cheese
• 1/2 teaspoon ground black pepper

INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick skillet, combine the broccoli, onion and water. Saute over medium-high heat until the vegetables are tender, about 5 to 8 minutes. Keep adding water to prevent the vegetables from drying out, but use as little water as possible. Drain and set aside when the broccoli is done.

In a bowl, combine the egg substitute, milk and 3/4 cup cheese. Add in the broccoli mixture and pepper. Stir to mix well.
Transfer the mixture into the prepared baking dish. Set the baking dish into a large pan filled with about 1 inch of water. Bake uncovered until a knife inserted in the center comes out clean, about 45 minutes. Remove from the oven and top with the remaining 1/4 cup shredded cheese.
Let stand about 10 minutes before serving. The healthy recipe of broccoli is ready to serve...enjoy it !

Healthy Recipe: Asparagus, tomato and red pepper French bread pizza

Healthy Recipe: Asparagus, tomato and red pepper French bread pizza
...another great healthy recipe to try..nice combinations !

INGREDIENTS

• 1 cup diced asparagus
• 1 cup diced Roma tomatoes
• 1 cup diced red bell pepper
• 1 tablespoon minced garlic
• 1 loaf French bread, about 8 inches long, sliced in half and cut into 4-inch sections
• 1 cup pizza sauce
• 1 cup reduced-fat shredded mozzarella cheese

INSTRUCTIONS
Preheat the oven to 400 F. Lightly coat a baking sheet with cooking spray.
In a small bowl, add the asparagus, tomatoes and pepper.
Add the garlic and toss gently to coat evenly.
Arrange the French bread on the baking sheet. Add 1/4 cup of the pizza sauce and 1/4 of the vegetable mixture to each section. Sprinkle each with 1/4 cup mozzarella cheese. Bake until the cheese is lightly browned and the vegetables are tender, about 8 to 10 minutes.The healthy recipe is ready to serve immediately....nice one ! Enjoy !
all-healthy recipe:broccoli-cheddar-bake

Caribbean red beans and brown rice

Caribbean red beans and brown rice

INGREDIENTS

• 1 1/2 cups dried small red or kidney beans, picked over and rinsed, soaked overnight, and drained
• 6 1/2 cups water
• 3 bay leaves
• 1 1/4 cups assorted brown rices, rinsed and drained
• 3 tablespoons olive oil or canola oil
• 1 1/4 teaspoons salt
• 1 yellow onion, chopped
• 1/2 green bell pepper, seeded and chopped
• 1 celery stalk, chopped
• 4 cloves garlic, minced
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cloves
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon freshly ground black pepper
• 1 cup vegetable stock or broth
• 1 tomato, cored and diced
• 2 tablespoons chopped fresh thyme
• 1 teaspoon hot-pepper sauce
• 3 tablespoons chopped fresh cilantro (fresh coriander)

INSTRUCTIONS

In a large saucepan over high heat, combine the beans, 4 cups of the water and the bay leaves. Bring to a boil.
Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaves.
While the beans are cooking, combine the rices, 1 tablespoon of the oil, 1/2 teaspoon of the salt, and the remaining 2 1/2 cups water in a saucepan over medium-high heat. Cover and bring to a boil. Reduce the heat to low and simmer until the water is absorbed and the rice is tender, about 45 minutes. Set aside and keep warm.
In a large saucepan, heat the remaining 2 tablespoons oil over medium-high heat. Add the onion, bell pepper and celery; saute until the vegetables are softened, 6 to 8 minutes. Stir in the garlic and cook until softened, about 1 minute. Add the allspice, cloves, cayenne, the remaining
3/4 teaspoon salt and the black pepper. Cook for 1 minute.

Stir in the cooked beans, the vegetable stock, tomato, thyme and hot-pepper sauce. Cook until the vegetable mixture is heated through, 6 to 8 minutes. Divide the rice among warmed individual bowls. Top each serving with beans and sprinkle with the cilantro. This healthy recipe is ready to serve...enjoy !

Black bean burgers with chipotle ketchup

Black bean burgers with chipotle ketchup...a nice healthy recipe

INGREDIENTS

• 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
• 3 cups water
• 1 bay leaf
• 2 plum (Roma) tomatoes, peeled and seeded then diced
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 tablespoon wine vinegar
• 1 chipotle chili in adobo sauce, minced
• 1 3/4 teaspoons ground cumin
• 1 teaspoon salt
• 1 1/2 tablespoons canola oil
• 1/2 red bell pepper (capsicum), seeded and chopped
• 1/2 cup cooked brown rice
• 1/4 cup chopped pecans
• 1 green (spring) onion, thinly sliced
• 1 egg, lightly beaten
• 3/4 cup fresh whole-grain bread crumbs
• 6 whole-grain hamburger buns
• 6 slices tomato
• 6 slices red onion
• 3 bibb lettuce leaves, halved

INSTRUCTIONS

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.
While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the
salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into
6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup. The healthy recipe is ready to serve...enjoy !

Pumpkin-hazelnut tea cake

Pumpkin-hazelnut tea cake...a nice healthy recipe !

INGREDIENTS

• 3 tablespoons canola oil
• 3/4 cup homemade or canned pumpkin puree
• 1/2 cup honey
• 3 tablespoons firmly packed brown sugar
• 2 eggs, lightly beaten
• 1 cup whole-wheat (whole-meal) flour
• 1/2 cup all-purpose (plain) flour
• 2 tablespoons flaxseed
• 1/2 teaspoon baking powder
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon salt
• 2 tablespoons chopped hazelnuts (filberts)

INSTRUCTIONS
Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.
In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.
In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.
Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices and the healthy recipe is ready to serve.

Beef Tournedos with Gin & Juniper Sauce

Beef Tournedos with Gin & Juniper Sauce...another great healthy recipe !

INGREDIENTS

• 1/2 cup reduced-sodium beef broth
• 2 tablespoons gin
• 2 tablespoons balsamic vinegar
• 2 teaspoons juniper berries, crushed
• 2 4-ounce beef tenderloin steaks, trimmed
• 1 teaspoon canola oil
• 1/2 teaspoon coarsely ground pepper
• Salt

INSTRUCTIONS
1. Combine broth, gin, vinegar and juniper berries in a measuring cup. Set aside.
2. Brush or rub steaks with oil. Press pepper onto the steaks and season with salt. Heat a medium cast-iron or heavy skillet over high heat until nearly smoking. Place steaks in the
heated pan and cook until browned on the outside but still pink inside, 2 to 3 minutes per side. Transfer steaks to a plate and keep warm.
3. Add the reserved broth mixture to the pan and cook over medium heat, stirring to scrape up any brown bits on the bottom of the pan, until reduced slightly, 1 to 2 minutes. Place the steaks on individual plates and spoon the sauce over. The healthy recipe of Beef Tournedos with Gin & Juniper Sauce is ready to serve. Great taste ! Enjoy it with friends !

apple-blueberry-cobbler.

Basic Chicken Sauté

Basic Chicken Sauté...A great healthy recipe ! Nice one...

INGREDIENTS

• 4 boneless, skinless chicken breasts (1-1 1/4 pounds), trimmed, tenders removed
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• Freshly ground pepper to taste
• 1 tablespoon extra-virgin olive oil or canola oil

INSTRUCTIONS
1. Cover chicken with plastic wrap and pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow dish; dredge the chicken (discard any leftover flour).
2. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken until well browned and no longer pink in the center, 4 to 5 minutes per side. The healthy recipe of chicken saute is ready to serve. Enjoy !

baked-apples-with-cherries-and-almonds.

Seafood paella

Seafood paella...another amazing healthy recipes to try !

INGREDIENTS

• 12 mussels
• 1 cup long grain rice
• 300 g green prawns
• 200 g scallops, rinsed and if large cut in half
• 1 onion, finely chopped
• 2 cloves garlic, crushed
• 1 red capsicum, chopped
• 1 green capsicum, chopped
• 1 X 400g can crushed tomatoes
• 1 cup chicken stock
• 1 cup frozen or fresh peas
• pinch cayenne pepper
• Seafood paella

INSTRUCTIONS
1. Scrub the mussel shells and remove the beards. Place into a large pan with ½ cup water. Cover and cook over medium heat for 5 minutes, shaking the pan occasionally. Discard any
mussels which do not open in this time. Peel and devein the prawns, leaving the tails intact.
2. Spray a large nonstick frying pan with oil and heat. Add the prawns and scallops and cook over high heat for about 2 minutes or until the flesh turns white. Remove from the pan and set aside.
3. Add the onion to the pan and cook over medium heat for 3 minutes or until soft. Stir in the garlic and cayenne, then the capsicum and rice, and cook, stirring constantly, for a further 2 minutes.
4. Add the tomatoes, stock and peas and stir through. Bring paella to the boil then reduce the heat to very low and cover tightly. Cook for 20 minutes, or until the rice is just tender and the stock is almost all absorbed.
5. Add the prawns, scallops and mussels to the rice, and very gently stir through. Cover and cook for a further 3 minutes or until the seafood is heated through. Serve immediately. Hmmm...nice taste ! Enjoy this healthy recipe !

Asian Salad with snow peas and cashews

Asian Salad with snow peas and cashews..a nice healthy recipe to try !

INGREDIENTS

• 300 g snow peas or sugar snap peas, washed, topped and tailed
• 150 g snake beans, trimmed and cut into 3cm lengths
• 200 g broccoli, cut into small florets
• 100 g bean sprouts
• 2 small carrots, peeled and cut into thin strips
• 1 teaspoon red wine vinegar
• 1/2 small red onion, finely chopped
• black pepper, freshly ground
• 1 tablespoon cashew nuts
• 2 teaspoons ginger, freshly grated
• 1 tablespoon peanut oil or macadamia nut oil
• 1/2 teaspoon sesame oil
• Nutty Asian salad with snow peas and cashews
• 1 tablespoon lemon or lime juice
• 2 tablespoons lemon or lime, grated or rind

INSTUCTIONS
1. Separately steam, boil or microwave the snow peas (or sugar snap peas), beans, and broccoli until just cooked. Refresh and cool under cold running water, drain and pat dry with paper
towel.
2. In a salad bowl mix vinegar, onion, pepper, cashews, ginger, oils, lemon or lime juice and rind. Gently toss lightly cooked vegetables, bean sprouts and carrots in dressing and serve immediately. The healthy recipe of salad is ready to serve. Great one ! Enjoy !

creamy-fruit-dessert.

Frittata with ham and noodles

Frittata with ham and noodles...another great healthy recipe !

INGREDIENTS

• 170 g Asian noodles
• 4 eggs, beaten
• 2 egg whites, beaten
• 1/2 cup parmesan cheese, (or 50g) grated
• 2 cloves garlic, crushed
• 2 tsp olive oil
• 200 g lean smoked ham, shaved and cut into thin strips
• salt and pepper, for seasoning
• 1/4 cup parsley, finely chopped

INSTRUCTIONS
1. Cook the noodles according to the packet instructions, then drain.
2. Place the eggs, egg whites, parsley, cheese and garlic in a bowl and mix together well. Season with salt and black pepper.
3. Heat the oil in a shallow non-stick 24cm fry pan over a low heat.
4. Arrange the noodles evenly over the base of the fry pan and sprinkle with ham.
5. Pour in the egg mixture, covering evenly and cook for 10 minutes, or until the frittata starts to set around the edges. Remove from heat.
6. Cover the handle of the frypan with foil.
7. Place under a hot grill, and cook for 5 minutes, or until golden and cooked through.
8. Run a knife around the edge to loosen. Turn onto a plate, then place another plate over the top. Hold together and flip. Cut the frittata into approximately15-20 small squares. The healthy recipe is ready to serve. Enjoy the feasts !

sweet-and-spicy-snack-mix.

Swordfish with roasted lemons

Try this amazing grilled Swordfish with roasted lemon...Nice one !

INGREDIENTS

• 2 lemons, quartered, seeds removed
• 1 tablespoon sugar
• 1/4 teaspoon sea salt
• 4 swordfish fillets, each 6 ounces
• 1/2 teaspoon canola oil
• 1/2 teaspoon chopped garlic
• 1/4 cup chopped parsley

Directions

Preheat the oven to 375 F.

In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.

Place the swordfish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 5 minutes on each side.

Transfer the fish to individual plates. Squeeze 1 roasted lemon over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.

Try this other great recipe : Beef Vegetable Kebabs

Sweet-potato waffles with blueberry syrup

Ingredients

For the syrup

• 1 1/2 cups fresh or frozen blueberries
• 2 tablespoons water, if using fresh berries
• 1 tablespoon fresh lemon juice
• 1 teaspoon grated lemon zest
• 1 tablespoon dark honey
• 3 tablespoons light molasses
• Pinch of ground cloves

• 1/3 cup peeled and diced sweet potato, or 1/4 cup canned pumpkin puree
• 3/4 cup all-purpose (plain) flour
• 1/4 cup whole-wheat (whole-meal) flour
• 1/4 cup cornmeal, preferably stone-ground
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground ginger
• 1 cup plain soy milk (soya milk)
• 2 tablespoons olive oil
• 1 egg white

Directions

To make the syrup, in a saucepan, combine the blueberries, water (if using), lemon juice and zest, honey, 1 tablespoon of the molasses, and cloves. Bring to a boil over medium-high heat, then reduce the heat to low, cover and simmer until the berries burst and the juices are slightly thickened, about 5 minutes. Frozen berries may take slightly longer to thicken. Set aside and keep warm.

If using sweet potato, bring a small saucepan half full of water to a boil. Add the sweet potato, return to a boil, then reduce the heat to medium-low and simmer until very tender, about 10 minutes. Drain and puree in a food processor or mash with a potato masher until smooth. Set aside. If using pumpkin puree, reserve.

In a small bowl, sift together the flours, cornmeal, baking powder, salt, cinnamon and ginger. In a large bowl, whisk together the soy milk, sweet potato puree, olive oil and the remaining 2 tablespoons molasses. Add the flour mixture and stir just until combined.

Using an electric mixer on high speed, beat the egg white until stiff peaks form. Make sure that the mixing bowl and beaters are spotlessly clean and free of fat. Even a small amount of fat, such as egg yolk or oil, can prevent the egg whites from whipping properly. Once whipped, gently whisk 1/3 of the egg white into the batter to lighten it. Using a rubber spatula, gently fold the remaining egg white into the batter, mixing just until incorporated.

Place a baking sheet in the oven and preheat to 225 F. Preheat a waffle iron. Spoon or ladle about 1/2 cup batter into the waffle iron, depending on the size of the iron. Spread evenly and cook according to the manufacturer's instructions. If the batter thickens, thin with a little soy milk. Transfer the waffle to the baking sheet in the oven to keep warm. Repeat with the remaining batter to make 6 waffles. Serve topped with the syrup. Great taste !

Try this other great recipe : Apple Fennel Slaw

Stuffed chicken breasts

INGREDIENTS

• 3 tablespoons seedless raisins
• 1/2 cup chopped onion
• 1/2 cup chopped celery
• 1/4 teaspoon minced garlic
• 1 bay leaf
• 1 cup chopped and peeled apple
• 2 tablespoons chopped water chestnuts
• 4 large chicken breast halves, with the bones removed, each about 6 ounces
• 2 tablespoons olive oil
• 1 cup fat-free milk
• 1 teaspoon curry powder
• 2 tablespoons all-purpose (plain) flour
• 1 lemon, cut into 4 wedges
  

Directions

Preheat the oven to 425 F. Lightly coat a baking dish with cooking spray.

In a small bowl, add the raisins and cover with warm water. Set aside and allow the raisins to swell.

Spray a large skillet with cooking spray. Add the onions, celery, garlic and bay leaf. Saute until the onions are translucent, about 5 minutes. Remove the bay leaf and add the apples. Cook for another 2 minutes, stirring occasionally.

Drain the raisins and pat with paper towels to remove the excess water. Add the raisins to the apple mixture. Stir in the water chestnuts and remove from heat. Let cool.

Loosen the skin on the chicken breasts. Place the apple-raisin mixture between the skin and breast. In another skillet, heat the olive oil over medium heat. Add the chicken breasts and cook until browned, about 5 minutes on each side.

Transfer the chicken breasts to the prepared baking dish. Cover and bake until a meat thermometer registers 170 F, or about 15 minutes. Remove from the oven.

While the chicken is baking, heat the milk, curry powder and flour over low heat in a saucepan. Stir until the mixture thickens, about 5 minutes. Pour the mixture over the chicken breasts. Cover and return the chicken to the oven and bake another 10 minutes.

Transfer the chicken breasts to warmed individual plates. Spoon the sauce from the baking pan over the chicken and garnish with lemon wedges.

Try this other great recipe : Tuna Pita Pockets

Salad greens with pears, fennel and walnuts

Ingredients

• 6 cups mixed salad greens
• 1 medium fennel bulb, trimmed and thinly sliced
• 2 medium pears, cored, quartered and thinly sliced
• 2 tablespoons Parmesan cheese, grated
• 1/4 cup toasted walnuts, coarsely chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• Freshly ground black pepper, to taste

Directions

Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

Pork tenderloin with fennel sauce

Try this great healthy recipe....the pork tendeloin !

INGREDIENTS

• 4 pork tenderloin fillets, each 4 ounces
• 2 tablespoons olive oil
• 1 teaspoon fennel seeds
• 1 fennel bulb, cored and thinly sliced
• 1 sweet onion (Vidalia), thinly sliced
• 1/2 cup dry white wine
• 1 can (12 ounces) reduced-sodium chicken broth
• Fennel fronds, for garnish
• Orange slices, for garnish
  

Directions

Place the pork between sheets of wax paper. Pound each with a mallet or roll with a rolling pin until about 1/4-inch thick.

In a heavy, nonstick skillet, heat the oil over medium heat. Add the fennel seeds and stir until fragrant, about 3 minutes. Add the pork and cook until browned, about 3 minutes on each side. Remove the pork from the skillet and cover to keep warm.

Add the fennel and onion slices to the skillet. Saute until tender, about 5 minutes. Remove the vegetables from the skillet and cover to keep warm.

Add the wine and chicken broth to the skillet. Boil over high heat until reduced in half. Return the pork to the skillet, cover and cook over low heat for 5 minutes. Remove the cover and add the fennel and onion mixture. Cover and cook another 2 minutes. Serve on warmed plates garnished with fennel fronds and orange slices. Great taste of tenderloin..!

Try this other great recipe : roasted-red-pepper-and-chicken-wrap

Pasta with grilled chicken, white beans and mushrooms

Ingredients

• 2 boneless, skinless chicken breasts, each 4 ounces
• 1 tablespoon olive oil
• 1/2 cup chopped white onion
• 1 cup sliced mushrooms
• 1 cup white beans, cooked
• 2 tablespoons chopped garlic
• 1/4 cup chopped fresh basil
• 12 ounces uncooked rotelle pasta
• 1/4 cup Parmesan cheese
• Ground black pepper, to taste
  

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.

Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately

Pasta primavera

Ingredients

• 1/2 cup broccoli florets (small tips)
• 1/2 cup sliced mushrooms
• 1/2 cup sliced zucchini or yellow squash
• 1/2 cup sliced red or green peppers
• 1/2 cup fresh or frozen peas
• 1 tablespoon extra-virgin olive oil
• 2 garlic cloves, minced
• 1 teaspoon butter
• 1 cup evaporated fat-free milk
• 3/4 cup freshly grated Parmesan cheese
• 16 ounces thin pasta (angel-hair or spaghetti)
• 1/3 cup finely chopped fresh parsley
  

Directions

In a large pot fitted with a steamer basket, bring about 1 inch of water to boil. Add the broccoli, mushrooms, zucchini, peppers and peas. Cover and steam until tender-crisp, about 10 minutes. Remove from the pot.

In large saucepan, heat the olive oil and garlic over medium-high heat. Add the steamed vegetables and stir or shake to coat the vegetables with the garlic and oil. Remove from heat but keep warm.

In another large saucepan, heat the butter, evaporated milk and Parmesan cheese. Stir over moderate heat until somewhat thickened and heated through. Stir continuously and don't scald. Remove from heat but keep warm.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

Divide the pasta evenly among individual plates. Top with vegetables and pour the sauce over the vegetables and pasta. Garnish with fresh parsley and serve immediately

Hearty turkey chili

Ingredients

• 1 pound chopped leftover turkey
• 1/2 cup chopped onion
• 2 cups unsalted canned tomatoes
• 4 cups canned kidney beans, rinsed and drained
• 1 teaspoon sugar
• 1 1/2 tablespoons chili powder
• 2 cups chopped celery
• 8 tablespoons fat-free sour cream
• Water, as desired

Directions

In a soup pot, add the turkey and onion. Saute over low heat until the onions are translucent. Stir in the tomatoes, kidney beans, sugar and chili powder. Cover and cook for 10 minutes. Add the celery and cook for another 10 minutes. Add water, as desired, for thinner consistency.

Ladle into warmed individual bowls and top each with 1 tablespoon sour cream. Serve immediately.

Grilled portobello mushroom burgers

Ingredients

• 4 large portobello mushroom caps, 5 inches in diameter
• 1/3 cup balsamic vinegar
• 1/2 cup water
• 1 tablespoon sugar1
• garlic clove, minced
• 1/4 teaspoon cayenne pepper, optional
• 2 tablespoons olive oil
• 4 whole-wheat buns, toasted
• 4 slices tomato
• 4 slices red onion
• 2 bibb lettuce leaves, halved
  

Directions

Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stem (gill) side up.

To prepare the marinade, in a small bowl whisk together the vinegar, water, sugar, garlic, cayenne pepper and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.

Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately.

Grilled chicken salad with olives and oranges

Ingredients

For the dressing

• 1/2 cup red wine vinegar
• 4 garlic cloves, minced
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon finely chopped red onion
• 1 tablespoon finely chopped celery
• Cracked black pepper, to taste

• 4 boneless, skinless chicken breasts, each 4 ounces
• 2 garlic cloves
• 8 cups leaf lettuce, washed and dried
• 16 large ripe (black) olives
• 2 navel oranges, peeled and sliced
  

Directions

To make the dressing, in a small bowl combine the vinegar, garlic, olive oil, onion, celery and pepper. Stir to mix evenly. Cover and refrigerate until needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Rub the chicken breasts with garlic, then discard the cloves. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.

Arrange 2 cups lettuce, 4 olives and 1/4 of the sliced oranges onto 4 plates. Top with 1/4 of the chicken strips and drizzle with dressing. Serve immediately.

Fettuccine with Swiss chard and mushrooms

Ingredients

• 2 tablespoons olive oil
• 1/2 cup chopped shallots or green onions
• 2 garlic cloves, sliced
• 8 to 10 small mushrooms, sliced
• 1 pound Swiss chard, trimmed of stems, washed thoroughly and chopped into 1-inch pieces
• 6 ounces uncooked fettuccine
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon cracked black pepper

Directions

In a large skillet, heat the olive oil over medium heat. Add the shallots, garlic and mushrooms. Saute the vegetables until tender, about 5 minutes. Add the Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that uncooked leaves are on the bottom and wilted leaves are on top. Cover and cook until completely wilted, about another 3 minutes.

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain thoroughly, reserving 1/4 cup of the pasta water. Return the drained pasta to the pot. Add the Swiss chard mixture and the reserved pasta water. Toss to mix evenly.

Divide the pasta onto warmed plates. Top each serving with 1 tablespoon Parmesan cheese and cracked black pepper. Serve immediately.

Curried pork tenderloin in apple cider

Ingredients

• 16 ounces pork tenderloin, cut into 6 pieces
• 1 1/2 tablespoons curry powder
• 1 tablespoon extra-virgin olive oil
• 2 medium yellow onions, chopped (about 2 cups)
• 2 cups apple cider, divided
• 1 tart apple, peeled, seeded and chopped into chunks
• 1 tablespoon cornstarch

Directions

Season the pork tenderloin with curry powder and let stand for 15 minutes.

In a large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes. Remove the meat from the skillet and set aside.

Add the onions to skillet and saute until soft and golden. Add 1 1/2 cups of the apple cider, reduce the heat and simmer until the liquid is half the volume.

Add the chopped apple, cornstarch and the remaining 1/2 cup apple cider. Stir and simmer while the sauce thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the final 5 minutes.

To serve, arrange tenderloin on a serving platter or divide onto individual plates. Pour thickened sauce over meat and serve immediately.

Cod with lemon and capers

Ingredients

• 4 cod fillets, each 6 ounces
• 2 lemons
• 1 teaspoon low-sodium chicken-flavored bouillon granules
• 1 cup hot tap water
• 1 tablespoon soft butter
• 1 tablespoon all-purpose (plain) flour
• 4 teaspoons capers, rinsed and drained

Directions

Preheat the oven to 350 F. Spray 4 squares of foil with cooking spray.

Place 1 cod fillet on each of the foil squares. Cut 1 lemon in half. Squeeze the juice from the lemon half over the fish. Cut the other half of lemon into slices, place over the fish and seal the foil.

Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 20 minutes.

While the fish is cooking, remove the peel from the second lemon. Take care to cut only the peel and not the pith. Slice the peel into 1/4-inch-wide strips. Set aside.

In a small bowl, add the chicken bouillon granules and the hot tap water. Stir until the granules dissolve. Set aside.

In another small bowl, mix the butter and flour together. Transfer to a heavy saucepan. Stir over moderate heat until the butter-flour mixture melts. Add the bouillon to the butter mixture and continue to stir until thickened. Add the capers and remove from the heat. Serve over the fish and garnish with the lemon peel.

Chinese noodles with spring vegetables

Ingredients

• 1 package (8 ounces) Chinese noodles
• 1 tablespoon peanut oil
• 1 tablespoon sesame oil
• 1 tablespoon grated fresh ginger
• 2 garlic cloves, finely chopped
• 2 tablespoons reduced-sodium soy sauce
• 1 cup small broccoli florets
• 1 cup fresh bean sprouts
• 8 cherry tomatoes, halved
• 1 cup chopped fresh spinach
• 2 scallions, chopped
• Crushed red chili flakes (optional)

Directions

Fill a large pot 3/4 full with water and bring to boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the noodles thoroughly. Set aside.

In a large stockpot or frying pan, heat the oils over medium heat. Add ginger and garlic and stir-fry until fragrant. Stir in the soy sauce and broccoli and continue to cook over medium heat for about 3 minutes. Add remaining vegetables and cooked noodles and toss until warmed through.

Divide the noodles among warmed individual plates and top with crushed red chili flakes, if desired. Serve immediately.

Chicken strips with honey mustard sauce

Ingredients

• 4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
• 1/4 cup fat-free milk
• 1/4 cup all-purpose (plain) flour
• 1/4 teaspoon salt
• 1/4 teaspoon cracked black pepper
• 2 tablespoons canola oil

For the dipping sauce

• 1/2 cup honey
• 1/4 cup Dijon mustard

Directions

In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper.

In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess.

In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute, turning once on each side until golden brown, about 2 minutes. Remove and place on paper towels to drain.

To make the dipping sauce, combine the honey and Dijon mu

Broiled white sea bass

Ingredients

• 2 white sea bass fillets, each 4 ounces
• 1 tablespoon lemon juice
• 1 teaspoon garlic, minced
• 1/4 teaspoon salt-free herbed seasoning blend
• Ground black pepper, to taste
  

Directions

Preheat the broiler (grill). Position the rack 4 inches from the heat source.

Lightly spray a baking pan with cooking spray. Place the fillets in the pan. Sprinkle the lemon juice, garlic, herbed seasoning and pepper over the fillets.

Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Serve immediately.

Broiled trout with tomato and red onion relish

Ingredients

• 3 cups cherry tomatoes, halved
• 1 teaspoon olive oil
• 1/4 cup chopped red onion
• 1/4 cup balsamic vinegar
• 1 teaspoon light molasses
• 1 tablespoon grated lemon zest
• 1 tablespoon chopped fresh flat-leaf (Italian) parsley
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 teaspoon chopped fresh thyme
• 4 trout fillets, each 5 ounces

Directions

Preheat the broiler (grill). Position the rack 4 inches from the heat source.

Arrange the tomatoes cut side down on a baking sheet lined with aluminum foil or parchment (baking) paper. Broil (grill) until the skins wrinkle and begin to brown, about 5 minutes. Set aside and leave the broiler on.

In a frying pan, heat the olive oil over medium-high heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the vinegar and molasses and bring to boil. Reduce the heat to medium and simmer until slightly reduced, about 2 minutes. Add the broiled tomatoes, lemon zest, parsley, 1/4 teaspoon of the salt and the pepper. Stir to combine. Remove from the heat, set aside and keep warm.

Lightly coat a broiler pan with olive oil cooking spray. Sprinkle the thyme and the remaining 1/4 teaspoon salt over the fillets and place on the prepared pan. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes. Transfer to warmed individual plates and serve topped with the warm tomato relish.

Broccoli, garlic and rigatoni

Ingredients

• 1/3 pound rigatoni noodles
• 1 cup broccoli florets (tops)
• 2 tablespoons Parmesan cheese
• 2 teaspoons olive oil
• 2 teaspoons minced garlic
• Freshly ground black pepper, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, in a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli, cover and steam until tender, about 10 minutes.

In a large bowl, combine the cooked pasta and broccoli. Toss with Parmesan cheese, olive oil and garlic. Season with pepper to taste. Serve immediately.

Beef stroganoff

Ingredients

• 1/2 cup chopped onion
• 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
• 4 cups uncooked yolkless egg noodles
• 1/2 can fat-free cream of mushroom soup (undiluted)
• 1/2 cup of water
• 1 tablespoon all-purpose (plain) flour
• 1/2 teaspoon paprika
• 1/2 cup fat-free sour cream
  

Directions

In a nonstick frying pan, saute the onions over medium heat until they're translucent, about 5 minutes. Add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.

Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.

To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Beef and vegetable kebabs

Ingredients

• 1/2 cup brown rice
• 2 cups water
• 4 ounces top sirloin (choice)
• 3 tablespoons fat-free Italian dressing
• 1 green pepper, seeded and cut into 4 pieces
• 4 cherry tomatoes
• 1 small onion, cut into 4 wedges
• 2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Directions

In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.

Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.

Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.

Divide the rice onto individual plates. Top with 1 kebab and serve immediately.

Balsamic roast chicken

Ingredients

• 1 whole chicken, about 4 pounds
• 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
• 1 garlic clove
• 1 tablespoon olive oil
• 1/8 teaspoon freshly ground black pepper
• 8 sprigs fresh rosemary
• 1/4 cup balsamic vinegar
• 1/2 teaspoon brown sugar
  

Directions

Preheat the oven to 350 F.

Rinse the chicken inside and out with cold running water. Pat it dry with paper towels.

In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.

Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.

In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.

Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Baked salmon with Southeast Asian marinade

Ingredients

• 1/2 cup pineapple juice
• 2 garlic cloves, minced
• 1 teaspoon low-sodium soy sauce
• 1/4 teaspoon ground ginger
• 2 salmon fillets, each 4 ounces
• 1/4 teaspoon sesame oil
• Freshly ground black pepper, to taste
• 1 cup diced fresh fruit, such as pineapple, mango and papaya
  

Directions

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.

Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

Baked macaroni

Ingredients

• 1/2 pound extra-lean ground beef
• 1 small onion, diced, about 1/2 cup
• 1 box (7 ounces) whole-wheat elbow macaroni
• 1 jar (15 ounces) reduced-sodium spaghetti sauce
• 6 tablespoons Parmesan cheese

Directions

Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is translucent. Drain well.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly, about 25 to 35 minutes.

Divide the spaghetti among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.

Baked chicken and wild rice with onion and tarragon

Ingredients

• 6 chicken breast halves
• 1 1/2 cups chopped celery
• 1 1/2 cups whole pearl onions
• 1 teaspoon fresh tarragon
• 2 cups unsalted chicken broth
• 1 1/2 cups dry white wine
• 1 package long grain and wild rice mix and seasoning packet

Directions

Preheat the oven to 300 F.

Remove skin and bones from chicken breasts and cut into 1/2- to 1-inch pieces. Combine the chicken, celery, pearl onions and tarragon plus 1 cup of the unsalted chicken broth in a nonstick frying pan. Cook on medium heat until the chicken and vegetables are tender, about 10 minutes. Set aside to cool.

In a baking dish, combine the wine, remaining 1 cup chicken broth, rice and seasoning packet. Let soak for 30 minutes.

Add the cooked chicken and vegetables to the baking dish. Cover and bake for 60 minutes. Check periodically and add more broth if the rice is too dry. Serve immediately.

Yogurt-almond ice cream

Ingredients

• 2 cups fat-free plain yogurt, without gum additives or stabilizers
• 1 cup low-fat vanilla soy milk (soya milk), chilled
• 1/3 cup honey
• 1 tablespoon canola oil
• 1/4 cup coarsely chopped almonds

Directions

Place a bowl in the freezer to chill.

In another bowl, whisk together the yogurt, soy milk, honey and canola oil until well blended. Pour the mixture into an ice-cream maker and prepare according to the manufacturer's instructions.

When the ice cream is firm, transfer to the chilled bowl and add the nuts. Stir gently to distribute evenly. Serve immediately or store in the freezer until ready to serve.

Apple-blueberry cobbler

Ingredients

• 2 large apples, peeled, cored and thinly sliced
• 1 tablespoon lemon juice
• 2 tablespoons sugar
• 2 tablespoons cornstarch
• 1 teaspoon ground cinnamon
• 12 ounces fresh or frozen blueberries

For the topping

• 3/4 cup all-purpose (plain) flour
• 3/4 cup whole-wheat (whole-meal) flour
• 2 tablespoons sugar
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 4 tablespoons cold trans-free margarine, cut into pieces
• 1/2 cup fat-free milk
• 1 teaspoon vanilla extract

Directions

Preheat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray.

In a large bowl, add the apple slices. Sprinkle with lemon juice.

In small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in the prepared baking dish. Set aside.

In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add the milk and vanilla. Stir just until a moist dough forms.

Turn the dough onto a generously floured work surface and, with floured hands, knead gently 6 to 8 times until the dough is smooth and manageable. Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Use a cookie cutter to cut out shapes. Cut close together for a minimum of scraps. Gather the scraps and roll out to make more cuts.

Place the dough pieces over the apple-blueberry mixture until the top is covered. Bake until the apples are tender and the topping is golden, about 30 minutes. Serve warm.

Whole-grain buttermilk biscuits

Ingredients

• 1 cup whole-wheat (whole-meal) flour
• 3/4 cup all-purpose (plain) flour, plus extra for kneading
• 3 tablespoons wheat germ
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda (bicarbonate of soda)
• 1/4 teaspoon salt
• 3 tablespoons chilled butter, cut into small pieces
• 1 cup low-fat buttermilk

Directions

Preheat the oven to 400 F. Have ready an ungreased nonstick baking sheet.

In a large bowl, combine the flours, wheat germ, baking powder, baking soda and salt. Whisk to blend. Add the butter to the flour mixture. With a pastry blender or 2 knives, cut the butter into the dry ingredients until the mixture resembles coarse crumbs. Add the buttermilk and stir just until a moist dough forms. Don't overmix. Cover the bowl with plastic wrap and refrigerate for 30 minutes.

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently for 6 to 8 times until smooth and manageable.

Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Using a 2 1/2-inch round biscuit cutter dipped in flour, cut out biscuits. Cut close together for a minimum of scraps. Gather the scraps and roll out to make additional biscuits.

Place the biscuits about 1 inch apart on the baking sheet. Bake until the biscuits rise to twice their unbaked height and are lightly golden, 8 to 10 minutes. Serve hot.

Morning glory muffins

MAKES 18 SMALL MUFFINS
Ingredients

• 1 cup all-purpose (plain) flour
• 1 cup whole-wheat flour
• 3/4 cup sugar
• 2 teaspoons baking soda
• 2 teaspoons ground cinnamon
• 1/4 teaspoon salt
• 3/4 cup egg substitute
• 1/2 cup vegetable oil
• 1/2 cup unsweetened applesauce
• 2 teaspoons vanilla extract
• 2 cups chopped apples (unpeeled)
• 1/2 cup raisins
• 3/4 cup grated carrots
• 2 tablespoons chopped pecans

Directions

Preheat the oven to 350 F. Line a muffin pan with paper or foil liners.

In a large bowl, combine the flours, sugar, baking soda, cinnamon and salt. Whisk to blend evenly.

In a separate bowl, add the egg substitute, oil, applesauce and vanilla. Stir in the apples, raisins and carrots. Add to the flour mixture and blend just until moistened but still slightly lumpy.

Spoon the batter into muffin cups, filling each cup about 2/3 full. Sprinkle with chopped pecans and bake until springy to the touch, about 35 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely.

Apple corn Muffins

Ingredients

• 2 cups all-purpose (plain) flour
• 1/2 cup yellow cornmeal
• 1/4 cup packed brown sugar
• 1 tablespoon baking powder
• 1/4 teaspoon salt
• 3/4 cup fat-free milk
• 2 egg whites
• 1 apple, peeled and coarsely chopped
• 1/2 cup corn kernels

Directions

Preheat the oven to 425 F. Line a 12-cup muffin pan with paper or foil liners.

In a large bowl, combine the flour, cornmeal, brown sugar, baking powder and salt. Stir to blend evenly.

In a separate bowl, combine the milk and egg whites. Add the apple and corn, whisk to mix evenly and pour over the flour mixture. Stir lightly until all are slightly moist. The batter will be lumpy.

Fill prepared muffin cups 2/3 full and bake about 30 minutes. Tops will spring back when touched.

Buckwheat pancakes

Ingredients

• 2 egg whites
• 1 tablespoon canola oil
• 1/2 cup fat-free milk
• 1/2 cup all-purpose (plain) flour
• 1/2 cup buckwheat flour
• 1 tablespoon baking powder
• 1 tablespoon sugar
• 1/2 cup sparkling water
• 3 cups sliced fresh strawberries
  

Directions

In a small bowl, whisk together the egg whites, canola oil and milk.

In another bowl, combine the flours, baking powder and sugar. Add the egg white mixture and the sparkling water and stir until slightly moistened.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/2 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter.

Transfer the pancakes to individual plates. Top each with 1/2 cup sliced strawberries and serve immediately.

Iced Espresso Latte

Ingredients

• 2 cups brewed decaffeinated espresso coffee, cooled
• 2 tablespoons golden brown sugar
• 1 1/2 cups fat-free milk
• 2 tablespoons sugar-free almond syrup
• Ice cubes
  
• 1 cup fat-free whipped topping
• 1 teaspoon ground espresso beans
  

Directions

In a pitcher, combine the espresso, brown sugar, milk and syrup. Stir to mix evenly. Refrigerate until cold.

Fill 4 glasses with ice cubes. Pour coffee over ice. Add 1/4 cup whi

Strawberry Banana Milkshake

Ingredients

• 6 frozen strawberries, chopped
• 1 medium banana
• 1/2 cup soy milk
• 1 cup fat-free vanilla frozen yogurt
• 2 fresh strawberries, sliced
  

Directions

In a blender, combine the frozen strawberries, banana, soy milk and frozen yogurt. Blend until smooth.

Pour into tall, frosty glasses and garnish each with fresh strawberry slices. Serve immediately.

Orange dream

Ingredients

• 1 1/2 cups orange juice, chilled
• 1 cup light vanilla soy milk (soya milk), chilled
• 1/3 cup silken or soft tofu
• 1 tablespoon dark honey
• 1 teaspoon grated orange zest
• 1/2 teaspoon vanilla extract
• 5 ice cubes
• 4 peeled orange segments

Directions

In a blender, combine the orange juice, soy milk, tofu, honey, orange zest, vanilla and ice cubes. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each glass with an orange segment.

Fruit smoothies

Ingredients

• 1 cup fat-free vanilla frozen yogurt
• 3/4 cup fat-free milk
• 1/4 cup frozen orange juice concentrate

Directions

In a blender, combine the frozen yogurt, milk and orange juice concentrate. Blend until smooth.

Pour into tall frost-chilled glasses and serve immediately.

Blackberry iced tea with cinnamon and ginger

Ingredients

• 6 cups water
• 12 blackberry herbal tea bags
• 8 3-inch-long cinnamon sticks
• 1 tablespoon minced fresh ginger
• 1 cup unsweetened cranberry juice
• Sugar substitute, to taste
• Ice cubes, crushed

Directions

In a large saucepan, heat water to just before boiling. Add tea bags, 2 of the cinnamon sticks and ginger. Remove from heat, cover and let steep for about 15 minutes.

Pass the mixture through a fine-mesh sieve, placed over a pitcher. Add the juice and sweetener to taste. Refrigerate until very cold.

To serve, fill 6 tall, chilled glasses with crushed ice. Pour the tea over th

Sweet and spicy snack mix

Ingredients

• 2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
• 2 cups Wheat Chex cereal
• 1 cup dried pineapple chunks
• 1 cup raisins
• 2 tablespoons honey
• 2 tablespoons reduced-sodium Worcestershire sauce
• 1 teaspoon garlic powder
• 1/2 teaspoon chili powder

Directions

Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.

Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.

Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.

Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.

In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container.

Avocado Dip

Ingredients

• 1/2 cup fat-free sour cream
• 2 teaspoons chopped onion
• 1/8 teaspoon hot sauce
• 1 ripe avocado, peeled, pitted and mashed

Directions

In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

Fresh Fruit Kebabs with Lemon Lime dip

Ingredients

• 4 ounces low-fat, sugar-free lemon yogurt
• 1 teaspoon fresh lime juice
• 1 teaspoon lime zest
• 4 to 6 pineapple chunks
• 4 to 6 strawberries
• 1 kiwi, peeled and diced
• 1/2 banana, cut into 1/2-inch chunks
• 4 to 6 red grapes
• 4 wooden skewers

Directions

In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.

Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Chipotle Spiced Shrimp (app)

Ingredients

• 1/2 pound uncooked shrimp, peeled and deveined (about 32 shrimp)
• 2 tablespoons tomato paste
• 1 1/2 teaspoons water
• 1/2 teaspoon extra-virgin olive oil
• 1/2 teaspoon minced garlic
• 1/2 teaspoon chipotle chili powder
• 1/2 teaspoon fresh oregano, chopped

Directions

Rinse shrimp in cold water. Pat dry with a paper towel and set aside on a plate.

To make the marinade, whisk together the tomato paste, water and oil in a small bowl. Add garlic, chili powder and oregano. Mix well.

Using a brush, spread the marinade (it will be thick) on both sides of the shrimp. Place in the refrigerator.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Put the shrimp in a grill basket or on skewers and place on the grill. Turn the shrimp after 3 to 4 minutes. The cooking time varies depending on the heat of the fire, so watch carefully.

Transfer to a plate and serve immediately.