This spicy Cajun classic is traditionally served over white rice.

4 cups fat-free, less-sodium chicken broth
1 teaspoon dried thyme
1 teaspoon dried basil
1 bay leaf
1/3 cup butter, divided
1/2 cup all-purpose flour (about 2 1/4 ounces)
Cooking spray
1 1/2 cups chopped onion
2/3 cup diced celery
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
3/4 cup water
1/4 cup tomato paste
1 tablespoon salt-free Cajun seasoning
1 1/2 teaspoons minced garlic
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground red pepper
1 teaspoon Worcestershire sauce
1/2 cup chopped green onions
1/2 cup chopped fresh flat-leaf parsley, divided
1 pound medium shrimp, peeled and deveined (about 30 shrimp)
4 cups hot cooked long-grain rice

1. Combine first 4 ingredients in a small saucepan over medium heat; bring to a simmer. Cover and remove from heat.
2. Melt 1/4 cup butter in a medium saucepan over medium heat. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour to pan; cook 8 minutes or until very brown, stirring constantly with a whisk. Remove from heat. Add 1 cup broth mixture to pan; stir with a whisk until smooth. Add remaining 3 cups broth mixture, stirring with a whisk until smooth; set aside.
3. Melt remaining 1 tablespoon plus 1 teaspoon butter in a large Dutch oven coated with cooking spray over medium-high heat. Add 1 1/2 cups onion, celery, and bell peppers to pan; cook 10 minutes or until vegetables are tender and onion is golden brown, stirring occasionally. Stir in 3/4 cup water, scraping pan to loosen browned bits. Add tomato paste, Cajun seasoning, garlic, salt, black pepper, and red pepper to onion mixture; cook 1 minute, stirring constantly. Add reserved broth-flour mixture and Worcestershire sauce to pan, stirring well to combine; bring to a simmer. Cook 10 minutes, stirring occasionally. Add green onions, 1/4 cup parsley, and shrimp; cook 3 minutes or until shrimp are done. Discard bay leaf. Serve over rice. Sprinkle each serving with 2 teaspoons remaining parsley, if desired.
Yield 6 servings (serving size: about 1 1/4 cups étouffée and 2/3 cup rice)

Nutritional Information
CALORIES 395(28% from fat); FAT 12.2g (sat 6.9g,mono 3g,poly 1.1g); IRON 4.9mg; CHOLESTEROL 142mg; CALCIUM 102mg; CARBOHYDRATE 47.9g; SODIUM 655mg; PROTEIN 22.6g; FIBER 3.6g
Kathy Kitchens Downie, RD , Cooking Light, JULY 2008

Marinade:
1/2 cup dark rum
2 tablespoons brown sugar
1 tablespoon coarsely ground black pepper
1/4 teaspoon salt
5 garlic cloves, crushed, or 2 1/2 teaspoons bottled minced garlic
1 (1 1/2-pound) flank steak

Flavored mayonnaise:
1/2 cup fat-free or light mayonnaise
2 teaspoons prepared horseradish

Remaining ingredients:
8 (1/2-inch-thick) slices red onion (about 2 onions)
16 (1-ounce) slices sourdough bread
2 cups thinly sliced romaine lettuce
16 (1/4-inch-thick) slices tomato (about 3 tomatoes)

To prepare marinade, combine first 5 ingredients in a large zip-top plastic bag. Trim fat from steak, and add steak to bag. Seal and marinate in refrigerator at least 2 hours, turning bag occasionally. Remove the steak from bag, reserving marinade. Pour the marinade into a microwave-safe dish. Microwave marinade at HIGH 1 minute or until mixture boils.
To prepare flavored mayonnaise, combine mayonnaise and horseradish, and set aside.
Prepare grill.
Place steak and red onion slices on a grill rack, and grill onions 4 minutes on each side, basting with the reserved marinade. Remove onions from grill. Turn the steak, and grill an additional 8 minutes or until steak is desired degree of doneness. Remove steak from grill. Place bread slices on grill rack, and grill 2 minutes on each side or until toasted.
Cut steak diagonally across grain into thin slices. Spread 1 tablespoon flavored mayonnaise on one side of each of 8 toasted bread slices. Divide steak, onion slices, lettuce, and tomato slices evenly among 8 bread slices. Top with remaining bread slices.
Note: Substitute pineapple juice for rum, if desired.
Yield 8 servings (serving size: 1 sandwich)

Nutritional Information
CALORIES 345(29% from fat); FAT 11g (sat 4.4g,mono 4.6g,poly 0.7g); IRON 3.8mg; CHOLESTEROL 45mg; CALCIUM 84mg; CARBOHYDRATE 39.2g; SODIUM 640mg; PROTEIN 22.6g; FIBER 2.6g
Elizabeth Taliaferro , Cooking Light, MAY 1999

Bacon's savor is key to this sweet-tart sauce, which would pair equally well with chicken.
Ingredients

Sauce:
2 bacon slices, finely chopped
1 cup chopped onion
1/2 cup prepared yellow mustard
5 tablespoons honey
3 tablespoons ketchup
2 tablespoons cider vinegar
1/4 teaspoon chili powder
1/4 teaspoon ground cumin

Pork:
1 tablespoon light brown sugar
1 tablespoon smoked paprika
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
2 (1-pound) pork tenderloins, trimmed
Cooking spray

1. Prepare grill.
2. To prepare sauce, cook bacon in a medium saucepan over medium-high heat 4 minutes or until almost crisp, stirring occasionally. Add chopped onion to pan; cook 4 minutes, stirring frequently. Add mustard and next 5 ingredients (through 1/4 teaspoon ground cumin) to pan, and bring to a boil. Reduce heat, and simmer for 4 minutes or until slightly thick, stirring occasionally.
3. To prepare pork, combine brown sugar and next 7 ingredients (through red pepper) in a small bowl, stirring well; rub mixture evenly over pork. Place pork on grill rack coated with cooking spray. Grill 20 minutes or until a thermometer registers 155° (slightly pink), turning once. Let pork stand 10 minutes. Cut pork crosswise into 1/2-inch-thick slices. Serve with sauce.
Yield 8 servings (serving size: 3 ounces pork and about 2 1/2 tablespoons sauce)

Nutritional Information
CALORIES 235(25% from fat); FAT 6.5g (sat 2.1g,mono 2.8g,poly 0.7g); IRON 1.8mg; CHOLESTEROL 77mg; CALCIUM 26mg; CARBOHYDRATE 17.6g; SODIUM 569mg; PROTEIN 26.2g; FIBER 1.3g
David Bonom , Cooking Light, JUNE 2008

Ingredients
Kebabs:
1 1/2 tablespoons ground cumin
1 1/2 tablespoons cracked black pepper
2 3/4 teaspoons kosher salt
2 pounds boneless sirloin steak, cut into 48 (1-inch) pieces
4 peaches, each cut into 8 wedges
2 small red onions, each cut into 8 wedges
2 large red bell peppers, each cut into 8 (1-inch) pieces
Cooking spray

Sauce:
1/2 cup chopped fresh parsley
1/4 cup red wine vinegar
1 teaspoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon cracked black pepper
3 garlic cloves, minced
Parsley sprigs (optional)

Prepare grill.
To prepare kebabs, combine first 7 ingredients; toss well. Thread 3 steak pieces, 2 peach wedges, 1 onion wedge, and 1 bell pepper piece alternately onto each of 16 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray; grill 6 minutes or until tender, turning occasionally. Place kebabs on a platter; cover loosely with foil. Let stand 5 minutes.
To prepare sauce, combine chopped parsley and next 5 ingredients (chopped parsley through garlic), stirring with a whisk. Spoon over kebabs. Garnish with parsley sprigs, if desired.
Yield 8 servings (serving size: 2 kebabs)

Nutritional Information
CALORIES 217(30% from fat); FAT 7.2g (sat 2.4g,mono 3g,poly 0.4g); IRON 3.8mg; CHOLESTEROL 69mg; CALCIUM 38mg; CARBOHYDRATE 12.4g; SODIUM 768mg; PROTEIN 25.5g; FIBER 3.2g
Cooking Light, AUGUST 2002

Ingredients
Salad:
2 cups uncooked farfalle (bow tie pasta; about 6 ounces)
2 cups cubed cooked skinless, boneless chicken breast
1 cup quartered cherry tomatoes
2 tablespoons chopped pitted kalamata olives

Walnut Pesto:
1 cup basil leaves
1/2 cup fresh parsley leaves
3 tablespoons coarsely chopped walnuts, toasted
1 1/2 tablespoons extravirgin olive oil
1 tablespoon white wine vinegar
1/2 teaspoon salt
1 garlic clove

Remaining ingredient:
4 curly leaf lettuce leaves

To prepare salad, cook pasta according to package directions, omitting salt and fat. Drain; rinse with cold water. Combine pasta, chicken, tomatoes, and olives in a large bowl.
To prepare walnut pesto, combine basil and next 6 ingredients (through garlic) in a food processor; pulse 6 times or until finely minced. Add pesto to pasta mixture, tossing gently to coat. Place 1 lettuce leaf on each of 4 plates; top each serving with salad mixture.
Yield 4 servings (serving size: 1 1/2 cups salad and 1 lettuce leaf)

Nutritional Information
CALORIES 374(30% from fat); FAT 12.5g (sat 2g,mono 5.5g,poly 3.9g); IRON 3.6mg; CHOLESTEROL 60mg; CALCIUM 62mg; CARBOHYDRATE 36.3g; SODIUM 393mg; PROTEIN 29.4g; FIBER 3g
Barbara Lauterbach , Cooking Light, JUNE 2005

Ingredients
1/2 pound pork tenderloin
1 1/2 tablespoons brown sugar
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon orange juice
1 tablespoon grated fresh onion
2 teaspoons lemon juice
1/8 teaspoon salt
Dash of pepper
1 bay leaf
8 (1-inch) cubes fresh pineapple
8 (1-inch) pieces red bell pepper
Vegetable cooking spray

Trim the fat from pork, and cut the pork into 8 (1-inch) cubes. Combine brown sugar and the next 7 ingredients (brown sugar through bay leaf) in a large zip-top heavy-duty plastic bag; add the pork cubes. Seal the bag, and marinate in the refrigerator for 1 hour, turning bag occasionally. (To keep the texture of the pork from becoming mushy, marinate it for no more than 1 hour.)
Remove pork from bag, reserving marinade. Discard bay leaf. Thread 4 pork cubes, 4 pineapple cubes, and 4 bell pepper pieces alternately onto each of 2 (10-inch) skewers.
Prepare grill. Place kebabs on grill rack coated with cooking spray, and cook 14 minutes or until done, turning and basting frequently with reserved marinade.
Note: Canned pineapple can be substituted for fresh. Drain 1 (8-ounce) can unsweetened pineapple chunks, reserving 16 chunks.
Yield 2 servings

Nutritional Information
CALORIES 248(18% from fat); FAT 5g (sat 1.5g,mono 1.9g,poly 0.7g); IRON 2.6mg; CHOLESTEROL 79mg; CALCIUM 30mg; CARBOHYDRATE 25.5g; SODIUM 573mg; PROTEIN 25.9g; FIBER 2.1g
Cooking Light, APRIL 1995

1 tablespoon minced fresh garlic
1 tablespoon minced peeled fresh ginger
1 tablespoon low-sodium soy sauce
4 teaspoons curry powder
1/8 teaspoon ground red pepper
1/8 teaspoon ground cumin
1 1/2 pounds medium shrimp, peeled and deveined (about 36 shrimp)
2 cups water
2/3 cup light coconut milk
1 1/4 cups uncooked long-grain rice
3/4 cup shredded carrot
2 cups diced peeled mango (about 2 mangoes)
1 1/2 cups diced red bell pepper
1/2 cup sliced green onions
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
2 tablespoons fresh lime juice
1/2 teaspoon salt
Cooking spray
Cilantro sprigs (optional)

Combine first 6 ingredients in a medium bowl. Add shrimp; toss to coat. Cover and chill 1 hour.

Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed. Add carrot and next 7 ingredients (through salt); toss gently to combine.

Prepare grill or grill pan to medium-high heat.

Thread 3 shrimp onto each of 12 (6-inch) skewers. Place skewers on grill rack or grill pan coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad. Garnish with cilantro sprigs, if desired.
Yield 6 servings (serving size: 2 skewers and about 1 cup salad)

Nutritional Information
CALORIES 342(11% from fat); FAT 4.1g (sat 1.8g,mono 0.5g,poly 1g); PROTEIN 27.4g; CHOLESTEROL 172mg; CALCIUM 95mg; SODIUM 478mg; FIBER 2.9g; IRON 5.3mg; CARBOHYDRATE 48.9g
Cynthia Nicholson , Cooking Light, JUNE 2005

This recipe goes with Grilled Teriyaki Pork Chops with Summery Peach Salsa

1 cup diced peach
1/2 cup diced plum
1/4 cup minced shallots
3 tablespoons orange juice
2 tablespoons minced fresh parsley
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
1 1/2 tablespoons chopped seeded jalapeño pepper
1 tablespoon minced fresh mint
1 tablespoon honey
1 teaspoon minced peeled fresh ginger

Combine all ingredients in a bowl. Cover and chill.
Yield 2 cups (serving size: 1/2 cup)

Nutritional Information
CALORIES 65(3% from fat); FAT 0.2g (sat 0.0g,mono 0.1g,poly 0.1g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 13mg; SODIUM 3mg; FIBER 1.6g; IRON 0.4mg; CARBOHYDRATE 16.5g
Cooking Light, JULY 1999

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

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.
Yield 4 servings (serving size: 1 pork chop and 1/2 cup salsa)

Nutritional Information
CALORIES 315(36% from fat); FAT 12.5g (sat 4.2g,mono 5.5g,poly 1.5g); PROTEIN 28.4g; CHOLESTEROL 84mg; CALCIUM 29mg; SODIUM 552mg; FIBER 1.7g; IRON 1.9mg; CARBOHYDRATE 21.5g
Cooking Light, JULY 1999

1 (7-ounce) can chipotle chiles in adobo sauce
1/2 cup low-sodium teriyaki sauce
8 chicken thighs (about 2 1/2 pounds), skinned
3 teaspoons minced garlic cloves, divided
1 tablespoon olive oil
1 cup chopped onion
2 cups chopped apricots (about 3/4 pound)
1/4 cup apricot preserves
1 tablespoon fresh lime juice
3/4 teaspoon salt, divided
Cooking spray
1/4 cup chopped fresh cilantro

Remove 1 chile from can, and mince. Place 1 teaspoon minced chile in a large zip-top plastic bag. Reserve 1/2 teaspoon minced chile, and set aside. Reserve the remaining chiles and sauce for another use. Add teriyaki sauce, chicken, and 2 teaspoons garlic to bag; seal and marinate in refrigerator 3 to 12 hours.

Heat oil in a medium nonstick skillet over medium heat. Add 1 teaspoon garlic and onion, and cook for 5 minutes or until tender, stirring frequently. Add the reserved 1/2 teaspoon minced chile, chopped apricots, preserves, lime juice, and 1/2 teaspoon salt; cook mixture over medium-high heat for 5 minutes or until apricots are very tender. Remove from heat; cool slightly. Place apricot mixture in a blender; process until smooth. Cool to room temperature. Remove 1/2 cup apricot mixture.

Prepare grill.

Remove the chicken from the bag, and discard the marinade. Sprinkle the chicken with 1/4 teaspoon salt. Place the chicken on grill rack coated with cooking spray, and grill for 10 minutes on each side, basting frequently with the reserved 1/2 cup apricot mixture during the last 5 minutes. Serve chicken with remaining apricot mixture. Sprinkle with cilantro.
Yield 4 servings (serving size: 2 thighs, 1/4 cup apricot ketchup, and 1 tablespoon cilantro)

Nutritional Information
CALORIES 317(26% from fat); FAT 9.1g (sat 1.9g,mono 4.3g,poly 1.7g); PROTEIN 29.5g; CHOLESTEROL 113mg; CALCIUM 52mg; SODIUM 824mg; FIBER 3.1g; IRON 2.4mg; CARBOHYDRATE 30.1g
Mary Corpening Barber and Sara Corpening Whiteford , Cooking Light, JULY 2001

3/4 cup (3 ounces) crumbled feta cheese
1/4 cup chopped fresh cilantro
1 1/2 teaspoons olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
2 garlic cloves, minced
1 (14.5-ounce) can Italian-style stewed tomatoes, undrained and chopped
8 cups hot cooked farfalle (about 4 cups uncooked bow-tie pasta)

Combine first 7 ingredients in a large bowl; stir well. Add pasta; toss gently. Serve at room temperature.
Yield 8 servings (serving size: 1 cup)

Nutritional Information
CALORIES 242(15% from fat); FAT 4.1g (sat 1.8g,mono 1.2g,poly 0.5g); PROTEIN 8.5g; CHOLESTEROL 9mg; CALCIUM 83mg; SODIUM 325mg; FIBER 2.5g; IRON 2.3mg; CARBOHYDRATE 42.1g
Cooking Light, MAY 1995

Salad:
2 cups coarsely chopped skinless, boneless rotisserie chicken
1 cup chopped tomato
1/2 cup thinly sliced red onion
1/3 cup sliced fresh basil
2 (16-ounce) cans cannellini beans or other white beans, rinsed and drained

Dressing:
1/4 cup red wine vinegar
2 tablespoons extravirgin olive oil
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced

To prepare salad, place first 5 ingredients in a large bowl; stir gently to combine.
To prepare dressing, combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over salad, tossing gently to coat.
Yield 5 servings (serving size: about 1 1/4 cups)

Nutritional Information
CALORIES 369(25% from fat); FAT 10.1g (sat 2g,mono 5.7g,poly 1.7g); PROTEIN 29.2g; CHOLESTEROL 45mg; CALCIUM 117mg; SODIUM 342mg; FIBER 9.6g; IRON 4mg; CARBOHYDRATE 41.5g
Carla Fitzgerald Williams , Cooking Light, JUNE 2004

I cheated and used coleslaw mix in place of shredding the carrots and cabbage. So easy!

2 teaspoons peanut oil, divided
1 tablespoon minced garlic, divided
1 pound small shrimp, peeled and deveined
2 cups thinly sliced mushrooms
1 cup shredded carrot
1/2 cup chopped green onions
6 cups Napa cabbage, shredded
2 tablespoons low-sodium soy sauce
1 tablespoon water
2 teaspoons cornstarch
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
2 tablespoons hoisin sauce
8 (6-inch) flour tortillas

Heat 1 teaspoon oil in a large skillet over high heat. Add 1 1/2 teaspoons garlic and shrimp; stir-fry 3 minutes or until shrimp are cooked through. Remove shrimp from pan; keep warm.
Add remaining 1 teaspoon oil to pan. Add remaining 1 1/2 teaspoons garlic and mushrooms; stir-fry 1 minute or until mushrooms are tender. Add carrot and onions; stir-fry 2 minutes. Stir in cabbage; cook 2 minutes or until wilted.
Combine soy sauce, 1 tablespoon water, cornstarch, and Sriracha in a small bowl, stirring with a whisk. Stir soy sauce mixture into cabbage mixture. Remove from heat; stir in shrimp, tossing to coat. Serve with hoisin and tortillas.
Yield 4 servings (serving size: 1 cup shrimp mixture, 1 1/2 teaspoons hoisin sauce, and 2 tortillas)

Nutritional Information
CALORIES 419(21% from fat); FAT 9.8g (sat 2g,mono 3.8g,poly 2.6g); PROTEIN 32.4g; CHOLESTEROL 172mg; CALCIUM 259mg; SODIUM 934mg; FIBER 5g; IRON 5.5mg; CARBOHYDRATE 49.6g
Lia Huber , Cooking Light, MARCH 2007

2 (1-ounce) slices whole wheat bread
3/4 pound ground round
3/4 pound ground turkey
1 1/2 cups sliced shiitake mushrooms
1/2 cup grated fresh onion
1 teaspoon dried Italian seasoning
3/4 teaspoon salt
2 large eggs, lightly beaten
1 garlic clove, minced
2 tablespoons ketchup
1 1/2 teaspoons Dijon mustard
1/8 teaspoon ground red pepper

Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.
Yield 6 servings (serving size: 4 ounces)

Nutritional Information
CALORIES 265(43% from fat); FAT 12.7g (sat 4.2g,mono 5.1g,poly 1.7g); PROTEIN 25.2g; CHOLESTEROL 152mg; CALCIUM 41mg; SODIUM 545mg; FIBER 1.9g; IRON 3mg; CARBOHYDRATE 12.7g
Jess Cool , Cooking Light, OCTOBER 2003

2 bacon slices
1/2 cup chopped onion
1 1/2 teaspoons ground thyme
2 (15.75-ounce) cans fat-free, less-sodium chicken broth
1 pound peeled baking potato, cut into 1/4-inch-thick slices
2 cups fresh or frozen whole-kernel corn
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (8 1/4-ounce) cans cream-style corn
1 (12-ounce) can evaporated fat-free milk
1 pound orange roughy or catfish fillets, cubed
1/2 cup instant potato flakes (not granules)
Coarsely ground black pepper (optional)

Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; sauté 5 minutes. Stir in thyme, broth, and baking potato; bring to a boil. Reduce heat; simmer 10 minutes.
Add whole-kernel corn and next 4 ingredients (whole-kernel corn through milk); bring to a simmer. Stir in fish; cook 9 minutes or until fish flakes easily when tested with a fork. Add potato flakes, and cook until thick (about 1 minute); stir constantly. Sprinkle bacon evenly over each serving. Garnish with ground pepper, if desired.
Yield 8 servings (serving size: 1 1/2 cups soup and about 1 teaspoon bacon)

Nutritional Information
CALORIES 261(14% from fat); FAT 4.2g (sat 1.3g,mono 1.8g,poly 0.7g); PROTEIN 16g; CHOLESTEROL 16.6mg; CALCIUM 144mg; SODIUM 527mg; FIBER 2.6g; IRON 1.3mg; CARBOHYDRATE 40.1g
Cooking Light, JULY 2001

Ingredients
Salsa: 2 tablespoons flaked sweetened coconut
2 teaspoons fresh lime juice
2 peeled ripe mangoes, chopped
1 pint strawberries, chopped

French toast:
1 cup egg substitute
1 cup light coconut milk
1 cup1% low-fat milk
1/2 cup granulated sugar
1/2 teaspoon vanilla extract
1/4 teaspoon salt
2 large eggs
1(16-ounce) loaf French bread, cut into 16 slices
Cooking spray

Remaining ingredients:
1 medium pineapple, peeled, cored, and cut crosswise into 8 slices
Powdered sugar (optional)

To prepare salsa, combine first 4 ingredients; cover and chill. Preheat oven to 400°. To prepare French toast, combine egg substitute and next 6 ingredients (egg substitute through eggs) in a large bowl, stirring
well with a whisk. Place bread in egg mixture; press down with spatula to completely submerge bread in egg mixture. Let stand 15 minutes. Arrange soaked bread in a single layer on a jelly roll pan coated with cooking spray. Bake at 400° for 12 minutes or until set. Remove from oven, and keep warm. While bread bakes, heat a grill pan over medium-high heat. Coat pan with cooking spray. Arrange 4 pineapple slices in pan; cook 4 minutes on each side or until pineapple begins to brown. Remove from pan; keep warm. Repeat procedure with remaining pineapple and cooking spray. Arrange 2 toast pieces on each of 8 plates; top each serving with 1 pineapple slice and 1/2 cup salsa. Sprinkle with powdered sugar, if desired.
Yield 8 servings

Nutritional Information
CALORIES 350(15% from fat); FAT 5.7g (sat 2.3g,mono 1.4g,poly
0.8g); PROTEIN 11.4g; CHOLESTEROL 54mg; CALCIUM 112mg; SODIUM 523mg;
FIBER 4.4g; IRON 2.8mg; CARBOHYDRATE 64.8g
Matt Miller, Cooking Light, JUNE 2004

1/2 cup unsalted butter, softened
1/2 cup granulated sugar
1/2 cup firmly packed light brown sugar
2/3 cup creamy peanut butter
1 large egg
2 cups BISQUICK Original All-Purpose Baking Mix
2/3 cup almond toffee bits
2/3 cup coarsely chopped peanuts
2/3 cup milk chocolate morsels
10 ounce vanilla caramels
2 to 3 tablespoons whipping cream
1/2 teaspoon vanilla extract
2/3 cup milk chocolate morsels, melted

Preheat oven to 350. Beat first 4 ingredients at medium speed with an electric mixer until creamy. Add egg, beating until blended. Add baking mix, beating at low speed just until blended. Stir in toffee bits, chopped peanuts, and 2/3 cup chocolate morsels. Drop dough by rounded tablespoonfuls onto ungreased baking sheets; flatten dough with hand. Bake at 350 for 10 to 12 minutes or until golden brown. Cool cookies on baking sheets 1 minute; remove cookies to wire racks. Microwave caramels and 2 tablespoons cream in a glass bowl at HIGH 1 minute; stir. Continue to microwave at 30-second intervals, stirring until caramels melt and mixture is smooth; add remaining cream, if necessary. Stir in vanilla. Spoon caramel mixture evenly onto tops of cookies; drizzle evenly with melted chocolate.

Yield: Makes 3 dozen Southern Living, January 2003

1 (16-ounce) loaf ciabatta, cut in half horizontally
4 teaspoons Dijon mustard
4 teaspoons balsamic vinegar
1 1/3 cups (8 ounces) thinly sliced fresh mozzarella cheese
12 basil leaves
8 ounces sliced 33%-less-sodium cooked deli ham (such as Healthy Choice)
2 sweetened hot cherry peppers, sliced
1 large plum tomato, thinly sliced
Cooking spray

Brush cut side of the bottom bread half with mustard; brush cut side of top half with vinegar. Top bottom half with mozzarella, basil, ham, peppers, and tomato. Top with remaining bread half. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sandwich to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden. Cut sandwich into 6 wedges. Yield 6 servings (serving size: 1 wedge)

Nutritional Information CALORIES 371(30% from fat); FAT 12.5g (sat 6.1g,mono 5g,poly 0.6g); PROTEIN 20.2g; CHOLESTEROL 46mg; CALCIUM 220mg; SODIUM 976mg; FIBER 1.8g; IRON 3mg; CARBOHYDRATE 44.9g David Bonom , Cooking Light, AUGUST 2006

Indian-Spiced Pork in Tomato Sauce

Pita bread or basmati rice would be good with this saucy dish. Toasting the whole spices before adding them to the other ingredients intensifies their flavors.

1 teaspoon ground red pepper
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1/2 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
1/4 teaspoon black peppercorns
2 cups chopped onion (1 medium)
3 tablespoons white vinegar
1 tablespoon finely chopped fresh ginger
2 teaspoons sugar
6 garlic cloves, crushed
2 pounds boneless pork loin, trimmed and cut into 1/2-inch cubes
Cooking spray
1 cup fat-free, less-sodium chicken broth
4 cups (1 1/2 pounds) baking potato, cut into 1/2-inch cubes
3/4 teaspoon salt
1 (28-ounce) can diced tomatoes, undrained
Chopped fresh cilantro (optional)

Heat first 7 ingredients in a dry skillet over medium heat about 3 minutes or until fragrant, stirring often. Transfer spice mixture to blender or food processor; add onion, vinegar, ginger, sugar, and garlic; process 2 minutes or until well blended.
Combine pork and spice mixture in a glass bowl, tossing to coat. Cover and chill 30 minutes.
Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add half of pork mixture; cook 5 minutes or until pork begins to brown, stirring often. Transfer to a bowl. Repeat process with cooking spray and remaining pork. Add broth to pan, scraping pan to loosen browned bits. Add pork mixture to pan. Stir in potato, salt, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour or until potato is cooked and pork is tender, stirring occasionally. Garnish with cilantro, if desired.
Yield 6 servings (serving size: about 1 1/2 cups)

Nutritional Information
CALORIES 383(26% from fat); FAT 10.7g (sat 3.9g,mono 4.6g,poly 0.9g); PROTEIN 36.1g; CHOLESTEROL 90mg; CALCIUM 93mg; SODIUM 611mg; FIBER 5g; IRON 3.2mg; CARBOHYDRATE 35.8g
Jaime Harder , Cooking Light, OCTOBER 2006

Lamb with Dates, Apricots, and Saffron over Couscous

Middle Eastern-style stews often combine meat, spices, and fruit.

1 teaspoon olive oil
1 (1-pound) boneless leg of lamb, trimmed and cubed
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 cup chopped onion
1/4 cup fresh orange juice (about 1 large orange)
6 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon saffron threads, crushed
1 1/2 cups fat-free, less-sodium beef broth
1 1/2 cups (1/4-inch-thick) slices carrot
1/2 cup dried apricots, cut into 1/4-inch-thick strips
1/2 cup halved pitted dates
2 tablespoons chopped fresh mint
2 cups hot cooked couscous

Heat oil in a medium saucepan over medium-high heat. Add lamb, 1/4 teaspoon salt, and 1/8 teaspoon pepper to pan; sauté 8 minutes or until browned. Remove from pan.
Add onion, juice, and garlic to pan; cook until liquid evaporates, scraping pan to loosen browned bits. Stir in cumin, coriander, and saffron; cook 15 seconds. Return lamb to pan. Stir in broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in carrot, apricots, and dates. Cover and cook 18 minutes or until carrot is tender. Remove from heat; stir in remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, and mint. Serve over couscous.
Yield 4 servings (serving size: 1 cup lamb mixture and 1/2 cup couscous)

Nutritional Information
CALORIES 416(16% from fat); FAT 7.5g (sat 2.6g,mono 3.4g,poly 0.5g); PROTEIN 29.4g; CHOLESTEROL 73mg; CALCIUM 70mg; SODIUM 584mg; FIBER 5.5g; IRON 3.6mg; CARBOHYDRATE 57.7g
David Bonom , Cooking Light, SEPTEMBER 2007

Enchilado de Camerones (Deviled Shrimp)

This is one of the few dishes in Cuban cooking that is spicy. Finishing with a splash of coconut milk tempers the heat and rounds out the flavor.

1 tablespoon olive oil
1 cup chopped onion
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1/2 to 1 teaspoon crushed red pepper
1/4 teaspoon salt
4 garlic cloves, minced
1 (14.5-ounce) can diced tomatoes, undrained
1 pound medium shrimp, peeled and deveined
1/4 cup light coconut milk
2 tablespoons chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 2 minutes. Add bell peppers, crushed red pepper, salt, and garlic; sauté 4 minutes. Add tomatoes; cook 6 minutes or until liquid almost evaporates, stirring frequently.
Stir in shrimp, and cook 4 minutes or until shrimp are done, stirring frequently. Remove shrimp mixture from heat, and stir in coconut milk. Sprinkle with cilantro.
Yield 4 servings (serving size: 3/4 cup)

Nutritional Information
CALORIES 212(27% from fat); FAT 6.4g (sat 1.4g,mono 2.8g,poly 1.1g); PROTEIN 25g; CHOLESTEROL 172mg; CALCIUM 93mg; SODIUM 453mg; FIBER 3.5g; IRON 3.5mg; CARBOHYDRATE 13.7g
Cooking Light, MAY 2002

Curried Lamb Kebabs with Raita

1 cup uncooked couscous

Raita:
2 tablespoons diced seeded peeled cucumber
2 tablespoons chopped fresh mint
1 teaspoon lemon juice
1/8 teaspoon salt
1 (8-ounce) carton plain fat-free yogurt
1 garlic clove, minced

Kebabs:
1 pound boneless leg of lamb, trimmed and cut into 1-inch pieces
1 tablespoon curry powder
2 teaspoons olive oil, divided
1 teaspoon brown sugar
1/2 teaspoon salt
1/2 teaspoon ground red pepper
1 cup (1/2-inch) pieces yellow bell pepper
16 large cherry tomatoes
Cooking spray

Prepare couscous according to package directions, omitting salt and fat. Set aside.
While couscous is standing, prepare raita. Combine cucumber and next 5 ingredients (cucumber through garlic) in a small bowl; cover and chill.
Prepare broiler or grill.
To prepare the kebabs, combine lamb, curry, 1 teaspoon oil, sugar, 1/2 teaspoon salt, and red pepper in a medium bowl; toss well. Combine 1 teaspoon oil, bell pepper, and tomatoes in a bowl; toss well. Thread lamb, bell pepper, and tomatoes alternately onto 4 (10-inch) skewers.
Place kebabs on broiler pan or grill rack coated with cooking spray; cook 7 minutes on each side or until done. Serve kebabs with raita and couscous.

Yield 4 servings (serving size: 1 lamb kebab, 1/4 cup raita, and 3/4 cup couscous)

Nutritional Information
CALORIES 388(23% from fat); FAT 10.1g (sat 2.8g,mono 4.8g,poly 1g); PROTEIN 33.6g; CHOLESTEROL 77mg; CALCIUM 135mg; SODIUM 479mg; FIBER 3.1g; IRON 3.8mg; CARBOHYDRATE 40.7g
Cooking Light, MARCH 2001

Maple-Date Bars

Note: Chill the dates and chop in food processor. Don't cook until too gummy or will be impossible to spread. I used a 9X9 pan so they were thicker and cut down a little on the white sugar because the filling is plenty sweet.

1 3/4 cups finely chopped pitted dates (about 12 ounces)
3/4 cup water
1/3 cup maple syrup
1 teaspoon grated lemon rind
2/3 cup sugar
1/2 cup butter, softened
1 cup all-purpose flour (about 4 1/2 ounces)
1 cup regular oats
1/4 teaspoon baking soda
1/4 teaspoon salt
Cooking spray

Combine dates, water, and maple syrup in a heavy saucepan over medium heat. Bring to a boil; cook 12 minutes or until most liquid is absorbed, stirring frequently. (Mixture will look like jam.) Stir in rind; cool completely.
Preheat oven to 400°.
Beat sugar and butter with a mixer at medium speed until smooth. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, oats, baking soda, and salt. Stir flour mixture into sugar mixture (mixture will be crumbly). Press 2 cups flour mixture into bottom of a 13 x 9-inch baking pan coated with cooking spray. Spread date mixture over flour mixture. Sprinkle with remaining flour mixture. Bake at 400° for 20 minutes or until golden brown. Cool completely in pan on a wire rack.
Yield 20 servings (serving size: 1 bar)

Nutritional Information
CALORIES 162(28% from fat); FAT 5g (sat 2.3g,mono 2g,poly 0.3g); PROTEIN 1.6g; CHOLESTEROL 12mg; CALCIUM 14mg; SODIUM 78mg; FIBER 1.8g; IRON 0.7mg; CARBOHYDRATE 29.5g
Cooking Light, NOVEMBER 2005

Fresh Fruit Salad with Honey Ginger Lime Dressing

Note: I doubled it to feed a crowd.

1 tablespoon fresh lime juice
1 1/2 tablespoons honey
1/4 teaspoon minced peeled fresh ginger
2 cups sliced peeled peaches (about 2)
1 cup blueberries
1 cup seedless green grapes, halved

Combine first 3 ingredients in a small bowl; stir with a whisk.
Combine peaches, blueberries, and grapes in a bowl. Drizzle juice mixture over fruit mixture; toss gently to coat. Chill at least 1 hour.
Yield 8 servings (serving size: 1/2 cup)

Nutritional Information
CALORIES 53(3% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 6mg; SODIUM 1mg; FIBER 1.3g; IRON 0.3mg; CARBOHYDRATE 13.8g
Marie Meyer, Greensboro, NC , Cooking Light, JUNE 2006

Blueberry Cheesecake Ice Cream

This recipe yields two quarts of ice cream, so if you make the entire recipe, use a traditional bucket-style freezer. Halve the recipe if you use a countertop model; they typically have a smaller capacity.

2 cups granulated sugar
3/4 cup (6 ounces) 1/3-less-fat cream cheese, softened
4 large egg yolks
3 cups 2% reduced-fat milk
1 cup half-and-half
3 cups fresh blueberries, coarsely chopped
1/4 cup powdered sugar
1/4 cup water

Combine first 3 ingredients in a large bowl; beat with a mixer at high speed until smooth. Combine milk and half-and-half in a medium, heavy saucepan; bring to a boil. Remove from heat. Gradually add half of hot milk mixture to cheese mixture, stirring constantly with a whisk. Return milk mixture to pan. Cook over medium-low heat 5 minutes or until a thermometer registers 160°, stirring constantly. Place pan in an ice-filled bowl. Cool completely, stirring occasionally.
Combine blueberries, powdered sugar, and 1/4 cup water in a small saucepan; bring to a boil. Reduce heat, and simmer for 10 minutes or until mixture thickens slightly, stirring frequently. Remove from heat, and cool completely.
Stir blueberry mixture into milk mixture. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon ice cream into a freezer-safe container; cover and freeze for 1 hour or until firm.
Yield 12 servings (serving size: about 2/3 cup)

Nutritional Information
CALORIES 268(26% from fat); FAT 7.8g (sat 4.4g,mono 2.3g,poly 0.5g); PROTEIN 5.4g; CHOLESTEROL 90mg; CALCIUM 49mg; SODIUM 100mg; FIBER 0.9g; IRON 0.3mg; CARBOHYDRATE 45.8g
Julianna Grimes Bottcher , Cooking Light, JULY 2006

Blue Cheese and Beef Roll-Ups

1/3 cup fat-free mayonnaise
2 tablespoons crumbled blue cheese
1/2 teaspoon prepared horseradish
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
1/2 pound round tip steak strips
1/8 teaspoon salt
4 cups finely chopped romaine lettuce
1 cup halved grape tomatoes
1/4 cup thinly sliced red onion
4 (10-inch) reduced-fat flour tortillas

Combine mayonnaise, blue cheese, horseradish, and 1/8 teaspoon black pepper in a small bowl; cover and refrigerate 30 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle steak with salt and remaining 1/8 teaspoon pepper. Add steak to pan; sauté 4 minutes or until desired degree of doneness. Let stand 5 minutes; cut into 1-inch pieces.
Combine the lettuce, tomatoes, and onion in a bowl. Spread about 2 tablespoons mayonnaise mixture evenly over each tortilla. Divide steak and lettuce mixture evenly among tortillas; roll up.
Yield 4 servings (serving size: 1 wrap)

Nutritional Information
CALORIES 281(16% from fat); FAT 5.1g (sat 1.8g,mono 1.8g,poly 0.8g); PROTEIN 20.4g; CHOLESTEROL 36mg; CALCIUM 69mg; SODIUM 763mg; FIBER 5.3g; IRON 2.1mg; CARBOHYDRATE 37.9g
Maureen Callahan , Cooking Light, JULY 2006

Stir-Fried Chicken Salad

1/4 cup fat-free, less-sodium chicken broth
2 tablespoons rice wine vinegar
1 tablespoon Thai fish sauce
1 tablespoon low-sodium soy sauce
1 tablespoon bottled chopped garlic
2 teaspoons sugar
1 pound skinless, boneless chicken breast tenders
1 tablespoon peanut oil
4 cups mixed salad greens
1/4 cup chopped fresh basil
1/2 cup thinly sliced red onion
2 tablespoons finely chopped unsalted, dry-roasted peanuts
Lime wedges (optional)

Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes.
Heat oil in a large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat.
Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1 1/4 cups salad mixture on each of 4 plates. Top each serving with 2 tablespoons onion and 1 1/2 teaspoons peanuts. Serve immediately. Serve with lime wedges, if desired.
Yield 4 servings

Nutritional Information
CALORIES 214(30% from fat); FAT 7.2g (sat 1.3g,mono 3g,poly 2.2g); PROTEIN 29.1g; CHOLESTEROL 66mg; CALCIUM 60mg; SODIUM 594mg; FIBER 2g; IRON 2mg; CARBOHYDRATE 8g
Melanie Barnard , Cooking Light, MAY 2006

Open-Faced Burgers with Onion-Mushroom Topping

2 teaspoons olive oil
1 medium sweet onion, sliced and separated into rings
2 (8-ounce) packages presliced mushrooms
1/2 teaspoon salt
2 teaspoons balsamic vinegar
1 1/2 tablespoons paprika
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
1/4 teaspoon freshly ground black pepper
1 pound ground round
2 English muffins, split and toasted

Preheat grill.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, and cook for 5 minutes or until golden. Add mushrooms and salt; cook 5 minutes, stirring constantly. Add vinegar; remove mixture from pan. Set aside.
Combine the paprika and the next 4 ingredients (paprika through black pepper). Divide the ground round into 4 equal portions, shaping each into a 1/2-inch-thick patty. Coat patties with spice mixture. Grill patties 4 minutes on each side or until done. Place burgers on muffin halves, and top each burger with 1/4 cup onion mixture.
Yield 4 servings (serving size: 1 sandwich)

Nutritional Information
CALORIES 320(30% from fat); FAT 10.5g (sat 3g,mono 4.8g,poly 1.2g); PROTEIN 29.4g; CHOLESTEROL 70mg; CALCIUM 82mg; SODIUM 813mg; FIBER 4.6g; IRON 5.1mg; CARBOHYDRATE 27.3g
Cooking Light, JUNE 2000

Coconut Curried Pork, Snow Pea, and Mango Stir-Fry

Red curry powder is a blend of coriander, cumin, chiles, and cardamom.
Ingredients

2 (3 1/2-ounce) bags boil-in-bag long-grain rice
1 (1-pound) pork tenderloin, trimmed
1 tablespoon canola oil
1 teaspoon red curry powder
1 cup snow peas
1/3 cup light coconut milk
1 tablespoon fish sauce
1 teaspoon red curry paste (such as Thai Kitchen)
1 cup bottled mango, cut into 1/2-inch pieces
1/2 cup sliced green onions, divided
2 tablespoons shredded coconut
4 lime wedges (optional)

Prepare rice according to package directions, omitting salt and fat; drain.
Cut pork into 1-inch cubes. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork evenly with curry powder. Add pork and snow peas to pan; stir-fry 3 minutes.
Combine coconut milk, fish sauce, and curry paste, stirring well. Add milk mixture to pan; bring to a simmer. Stir in mango and 1/4 cup onions; cook 1 minute or until thoroughly heated. Remove from heat. Place 1 cup rice on each of 4 plates; top each serving with 1 1/4 cups pork mixture. Sprinkle each serving with 1 tablespoon of remaining 1/4 cup onions and 1 1/2 teaspoons shredded coconut. Serve with lime wedges, if desired.
Yield 4 servings

Nutritional Information
CALORIES 429(20% from fat); FAT 9.7g (sat 3.5g,mono 3.9g,poly 1.6g); PROTEIN 29.7g; CHOLESTEROL 74mg; CALCIUM 38mg; SODIUM 454mg; FIBER 2.3g; IRON 4mg; CARBOHYDRATE 54.8g
Melanie Barnard , Cooking Light, JULY 2007

Grilled Halibut and Fresh Mango Salsa

2 cups plum tomatoes, seeded and diced
1 1/2 cups diced peeled ripe mango
1/2 cup diced onion
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon cider vinegar
1 teaspoon sugar
1 teaspoon salt, divided
1 teaspoon black pepper, divided
2 cloves garlic, minced
4 (6-ounce) halibut fillets
1 tablespoon olive oil

Prepare grill.
Combine first 7 ingredients. Stir in 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic.
Rub halibut with oil; sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.
Yield 4 servings (serving size: 1 fillet and 3/4 cup salsa)

Nutritional Information
CALORIES 295(24% from fat); FAT 7.8g (sat 1.1g,mono 3.9g,poly 1.7g); PROTEIN 37g; CHOLESTEROL 54mg; CALCIUM 105mg; SODIUM 687mg; FIBER 2.8g; IRON 2.3mg; CARBOHYDRATE 19.5g
Cooking Light, JULY 2003

Fusilli with Green Beans and Oregano

1/2 pound (2-inch) cut green beans
4 cups hot cooked fusilli (about 8 ounces uncooked pasta)
1/2 cup chopped fresh flat-leaf parsley
1/2 cup thinly sliced green onions
2 tablespoons chopped fresh or 2 teaspoons dried oregano
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
1/4 cup (1 ounce) grated fresh Parmesan cheese

Bring 3 cups water to a boil in a large saucepan; add beans. Cook 4 minutes or until tender; drain. Combine the beans, pasta, and the next 7 ingredients (pasta though garlic) in a large bowl; toss well. Sprinkle with cheese.
Yield 4 servings (serving size: 1 1/2 cups pasta and 1 tablespoon cheese)

Nutritional Information
CALORIES 295(19% from fat); FAT 6.3g (sat 1.8g,mono 3.2g,poly 0.8g); PROTEIN 11.4g; CHOLESTEROL 5mg; CALCIUM 145mg; SODIUM 420mg; FIBER 3.3g; IRON 3.8mg; CARBOHYDRATE 48.7g
Cooking Light, AUGUST 2000

Blue Cheese-Stuffed Burgers

Note: I added salt, pepper and worcester sauce to the ground beef. You could also subsitute gorgonzola for a milder flavor.

Cooking spray
1/2 cup finely chopped onion
1 pound ground round
3 tablespoons dry breadcrumbs
2 tablespoons water
1 egg white, lightly beaten
1/4 cup (1 ounce) crumbled blue cheese
1/4 cup fat-free sour cream
4 (1-ounce) English muffins, toasted
4 lettuce leaves
4 (1/4-inch-thick) slices tomato

Coat a small nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 5 minutes or until tender. Remove from heat; let cool. Combine onion, beef, breadcrumbs, water, and egg white in a large bowl; stir well. Divide mixture into 8 equal portions, shaping into 1/2-inch-thick patties. Spoon 1 tablespoon cheese into the center of 4 patties; top with remaining patties. Press edges together to seal.
Prepare grill. Place patties on grill rack coated with cooking spray; grill 4 minutes on each side or until done.
Spread 1 tablespoon sour cream over top half of each muffin, and set aside. Line bottom halves of muffins with lettuce leaves; top each with a tomato slice,a patty, and top half of muffin.
Yield 4 servings

Nutritional Information
CALORIES 327(28% from fat); FAT 10.3g (sat 3.9g,mono 3.7g,poly 0.7g); PROTEIN 31.4g; CHOLESTEROL 75mg; CALCIUM 116mg; SODIUM 391mg; FIBER 1g; IRON 3.8mg; CARBOHYDRATE 25.1g
Cooking Light, JULY 1996

Ginger-Peanut Chicken-Salad Wraps

Note: I did not mix in the cucumber but added it later with the lettuce so it wouldn't be sogggy for leftovers. I also put the chicken in the food processor to chop it. If you want it more saucy you should make 1 and 1/2 times the sauce.

1 teaspoon olive oil
6 (4-ounce) skinned, boned chicken breast halves
1 cup chopped seeded peeled cucumber
3/4 cup chopped red bell pepper
1 1/2 tablespoons sugar
1 tablespoon minced peeled fresh ginger
3 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 garlic clove, crushed
1/4 cup creamy peanut butter
2 tablespoons water
3 tablespoons chopped fresh cilantro
8 (8-inch) fat-free flour tortillas
4 cups chopped romaine lettuce

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until done. Remove the chicken from pan; cool. Shred the chicken into bite-size pieces. Place chicken, cucumber, and bell pepper in a large bowl; set aside.
Place sugar and the next 6 ingredients (sugar through garlic) in a blender, and process until smooth. Add peanut butter and water; process until smooth, scraping sides. Add peanut butter mixture to chicken mixture; stir well. Add cilantro, and toss well. Warm tortillas according to package directions. Spoon 1/2 cup chicken mixture onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.
8 servings (serving size: 1 wrap)

CALORIES 280(19% from fat); FAT 5.9g (sat 1.1g,mono 2.7g,poly 1.6g); PROTEIN 25.8g; CHOLESTEROL 49mg; CALCIUM 29mg; SODIUM 572mg; FIBER 2.4g; IRON 2.5mg; CARBOHYDRATE 30.5g
Cooking Light, JUNE 2000

Warm Scallop Salad with Lime and Cilantro

2 teaspoons olive oil, divided
1/4 cup minced red onion
1 to 2 tablespoons minced seeded jalapeño pepper
1 pound sea scallops
1 1/2 cups diced plum tomato
1 cup chopped yellow bell pepper
1/2 cup diced peeled avocado
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon salt
1 garlic clove, minced
6 cups trimmed watercress (about 1 bunch)
4 (6-inch) pitas, quartered and toasted

Heat 1 teaspoon olive oil in a large nonstick skillet over medium heat. Add onion and jalapeno; saute 2 minutes. Add scallops; saute 3 minutes or until done. Stir in 1 teaspoon oil, tomato, and next 6 ingredients (tomato through garlic). Remove from heat.
Arrange the watercress on each of 4 plates; top with scallop salad, and serve with pitas.
4 servings (serving size: 1 1/2 cups watercress, 1 cup scallop salad, and 1 pita)

Nutritional Information
CALORIES 307(21% from fat); FAT 7g (sat 1g,mono 3.6g,poly 1.3g); PROTEIN 25.8g; CHOLESTEROL 37mg; CALCIUM 143mg; SODIUM 590mg; FIBER 4.9g; IRON 2.9mg; CARBOHYDRATE 36.1g
Victoria Riccardi , Cooking Light, APRIL 2000

Chiles Rellenos Gratin

8 poblano chiles
Cooking spray
1 cup finely chopped red bell pepper
1 1/2 cups fresh corn kernels
1/2 cup chopped green onions
2 tablespoons pine nuts, toasted
2 garlic cloves, minced
3/4 cup (3 ounces) crumbled queso fresco, divided
2 tablespoons chopped fresh cilantro
1 teaspoon salt, divided
1/4 teaspoon ground red pepper, divided
1 (15-ounce) can black beans, drained and divided
2 tablespoons butter
1/2 teaspoon ground cumin
1/8 teaspoon ground nutmeg
2 tablespoons all-purpose flour
2 cups 2% reduced-fat milk
1 tablespoon fresh lime juice
1/2 cup dry breadcrumbs

Preheat broiler.
Place chiles on a foil-lined baking sheet; broil 3 inches from heat 8 minutes or until blackened, turning after 4 minutes. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and discard skins. Cut a lengthwise slit in each chile; discard seeds, leaving stems intact.
Preheat oven to 350°.
Heat a large nonstick skillet coated with cooking spray over medium heat. Add bell pepper; cook 4 minutes, stirring frequently. Add corn, onions, nuts, and garlic; cook 2 minutes, stirring frequently. Remove from heat; stir in 1/2 cup cheese, cilantro, 1/2 teaspoon salt, and 1/8 teaspoon ground red pepper.
Place half of beans in a bowl; mash with a fork. Add mashed beans and whole beans to corn mixture. Spoon about 1/3 cup bean mixture into each chile; fold sides of chile over filling. Arrange stuffed chiles in an 8-inch square baking dish coated with cooking spray; set aside.
Melt butter in a medium saucepan over medium-low heat; add 1/8 teaspoon ground red pepper, cumin, and nutmeg, and stir with a whisk. Cook 30 seconds, stirring constantly. Gradually add flour, and stir with a whisk; cook 5 minutes, stirring constantly. Gradually add milk. Stir with a whisk until blended.
Increase heat to medium. Cook milk mixture 8 minutes or until thick. Remove from heat; stir in 1/2 teaspoon salt and lime juice. Pour milk mixture over stuffed chiles.
Combine remaining 1/4 cup cheese and breadcrumbs; sprinkle over milk mixture. Bake at 350° for 20 minutes or until sauce is bubbly.
Preheat broiler.
Broil 1 minute or until top is golden brown.

8 servings (serving size: 1 stuffed chile)
Nutritional Information
CALORIES 216(30% from fat); FAT 7.1g (sat 3.3g,mono 1.9g,poly 0.8g); PROTEIN 9.1g; CHOLESTEROL 16mg; CALCIUM 148mg; SODIUM 574mg; FIBER 5.9g; IRON 2.3mg; CARBOHYDRATE 33.1g
David Joachim , Cooking Light, MAY 2003

Pear, Pecorino, and Prosciutto Panini

If you prefer cooked prosciutto, sauté it until it's crisp. You'll add some crunch to this sandwich. Parmigiano-Reggiano is a good substitute for pecorino Romano cheese.

1 firm, ripe pear, peeled, cored, and cut into 8 wedges
1/2 teaspoon sugar
1 (12-ounce) loaf focaccia, cut in half horizontally
4 teaspoons balsamic vinegar
1 cup trimmed arugula
1/2 cup (2 ounces) fresh pecorino Romano cheese, shaved
16 very thin slices prosciutto (about 4 ounces)

Heat a nonstick skillet over medium-high heat. Add pear to pan, and sprinkle with sugar. Cook 2 minutes on each side or until golden.
Brush cut sides of bread with vinegar. Arrange pear slices, arugula, cheese, and prosciutto evenly over bottom half of bread; cover with top half of bread.
Heat a large nonstick skillet over medium heat. Add stuffed loaf to pan. Place a cast-iron or heavy skillet on top of stuffed loaf; press gently to flatten. Cook 4 minutes on each side or until bread is toasted (leave cast-iron skillet on stuffed loaf while it cooks). Cut into quarters.
Yield 4 servings (serving size: 1 sandwich quarter)

CALORIES 383(29% from fat); FAT 12.3g (sat 5.3g,mono 2.7g,poly 1.7g); PROTEIN 18.7g; CHOLESTEROL 40mg; CALCIUM 178mg; SODIUM 1019mg; FIBER 2.7g; IRON 2.8mg; CARBOHYDRATE 50.8g
David Bonom , Cooking Light, JUNE 2004

Fettuccine with Shrimp and Portobellos

Serve with toasted bread to soak up the broth.

8 ounces uncooked fettuccine
1 (4-inch) portobello mushroom cap (about 5 ounces)
1 tablespoon olive oil
1 cup finely chopped onion
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon salt
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
3/4 pound large shrimp, peeled and deveined
1/2 cup (2 ounces) shredded Asiago cheese
1 tablespoon chopped fresh chives

Cook pasta according to package directions, omitting salt and fat. Drain and rinse under cold water. Drain.
Remove brown gills from underside of mushroom cap using a spoon; discard gills. Cut cap into thin slices. Cut slices in half crosswise.
Heat olive oil in a large saucepan over medium-high heat. Add mushroom, onion, parsley, salt, and garlic; sauté for 4 minutes or until mushroom releases moisture, stirring frequently. Stir in broth, wine, and shrimp; bring to a boil. Add pasta, and cook 3 minutes or until shrimp are done, tossing to combine. Sprinkle with cheese and chives.
Yield 4 servings (serving size: 1 3/4 cups shrimp mixture, 2 tablespoons cheese, and about 1 teaspoon chives)

CALORIES 384(21% from fat); FAT 9.1g (sat 3.3g,mono 2.7g,poly 0.9g); PROTEIN 23.8g; CHOLESTEROL 114mg; CALCIUM 156mg; SODIUM 540mg; FIBER 2.8g; IRON 4.5mg; CARBOHYDRATE 48.9g
Joan Nathan , Cooking Light, APRIL 2004

Pollo con Mojo de Ajo

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil
1 tablespoon butter
4 garlic cloves, thinly sliced
3/4 cup fat-free, less-sodium chicken broth
2 teaspoons fresh lime juice
1 tablespoon minced fresh cilantro
4 lime wedges

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.
Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Melt butter in pan over medium-low heat. Add garlic; cook 1 minute (do not brown). Add broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 4 minutes). Remove from heat; stir in lime juice. Serve sauce over chicken; sprinkle with cilantro. Serve with lime wedges.
Yield 4 servings (serving size: 1 chicken breast half, about 2 tablespoons sauce, 1 1/2 teaspoons cilantro, and 1 lime wedge)
Nutritional Information

CALORIES 253(30% from fat); FAT 8.5g (sat 2.6g,mono 3.3g,poly 1.6g); PROTEIN 40.1g; CHOLESTEROL 106mg; CALCIUM 26mg; SODIUM 361mg; FIBER 0.1g; IRON 1.3mg; CARBOHYDRATE 1.6g
Cheryl Alters Jamison and Bill Jamison , Cooking Light, JANUARY 2005

Zucchini-Lemon Muffins

(I read the online reviews and tweaked accordingly. I only put in 1 1/2 cups of flour and added an additional 1/2 cup of sugar. I also added a teaspoon of lemon extract and the juice I squeezed from the lemon I grated for the rind. I added blueberries right before putting in pan. And these freeze well.)

2 cups all-purpose flour
1/2 cup sugar
1 tablespoon baking powder
2 teaspoons grated lemon rind
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1 cup coarsely shredded zucchini
3/4 cup skim milk
3 tablespoons vegetable oil
1 large egg
Cooking spray

Combine the first 6 ingredients in a bowl, and make a well in center of mixture. Combine zucchini, milk, oil, and egg; stir well. Add to flour mixture, stirring just until dry ingredients are moistened.
Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until golden. Remove from pans immediately, and let cool on a wire rack.
Yield: 1 dozen (serving size: 1 muffin)

Nutritional Information
CALORIES 147(26% from fat); FAT 4.3g (sat 0.8g,mono 1.2g,poly 1.9g); PROTEIN 3.1g; CHOLESTEROL 18mg; CALCIUM 69mg; SODIUM 62mg; FIBER 0.6g; IRON 1.1mg; CARBOHYDRATE 24.3g
Cooking Light, JUNE 1995

Oven-Fried Pork Chops

(We made this faster by pan frying instead of baking.)

4 (5-ounce) lean center-cut loin pork chops (1/2-inch thick)
1 egg white
2 tablespoons unsweetened pineapple juice
1 tablespoon low-sodium soy sauce
1/4 teaspoon ground ginger
1/8 teaspoon garlic powder
1/4 cup plus 1 tablespoon Italian seasoned breadcrumbs
1/4 teaspoon paprika
Cooking spray

Trim fat from chops; set chops aside. Combine next 5 ingredients in a shallow bowl; stir with a wire whisk. Combine breadcrumbs and paprika in a shallow bowl. Dip each chop into egg white mixture, and dredge in breadcrumb mixture.
Place chops on a rack coated with cooking spray; place rack in a shallow roasting pan. Back at 350 degrees for 25 minutes on each side or until done.

CALORIES: 251 per serving
Yield: 4 servings
Cooking Light, JAN/FEB 1990

Rum-Pepper Steak Sandwiches

Marinade:
1/2 cup dark rum
2 tablespoons brown sugar
1 tablespoon coarsely ground black pepper
1/4 teaspoon salt
5 garlic cloves, crushed, or 2 1/2 teaspoons bottled minced garlic
1 (1 1/2-pound) flank steak

Flavored mayonnaise:
1/2 cup fat-free or light mayonnaise
2 teaspoons prepared horseradish

Remaining ingredients:
8 (1/2-inch-thick) slices red onion (about 2 onions)
16 (1-ounce) slices sourdough bread
2 cups thinly sliced romaine lettuce
16 (1/4-inch-thick) slices tomato (about 3 tomatoes)

To prepare marinade, combine first 5 ingredients in a large zip-top plastic bag. Trim fat from steak, and add steak to bag. Seal and marinate in refrigerator at least 2 hours, turning bag occasionally. Remove the steak from bag, reserving marinade. Pour the marinade into a microwave-safe dish. Microwave marinade at HIGH 1 minute or until mixture boils.
To prepare flavored mayonnaise, combine mayonnaise and horseradish, and set aside.
Prepare grill.
Place steak and red onion slices on a grill rack, and grill onions 4 minutes on each side, basting with the reserved marinade. Remove onions from grill. Turn the steak, and grill an additional 8 minutes or until steak is desired degree of doneness. Remove steak from grill. Place bread slices on grill rack, and grill 2 minutes on each side or until toasted.
Cut steak diagonally across grain into thin slices. Spread 1 tablespoon flavored mayonnaise on one side of each of 8 toasted bread slices. Divide steak, onion slices, lettuce, and tomato slices evenly among 8 bread slices. Top with remaining bread slices.

Note: Substitute pineapple juice for rum, if desired.
Yield
8 servings (serving size: 1 sandwich)

Nutritional Information
CALORIES 345(29% from fat); FAT 11g (sat 4.4g,mono 4.6g,poly 0.7g); PROTEIN 22.6g; CHOLESTEROL 45mg; CALCIUM 84mg; SODIUM 640mg; FIBER 2.6g; IRON 3.8mg; CARBOHYDRATE 39.2g
Elizabeth Taliaferro , Cooking Light, MAY 1999

Corn-and-Shrimp Tortilla Soup

1 1/2 tablespoons vegetable oil, divided
4 (6-inch) corn tortillas, cut into 1/4-inch strips
1 cup chopped red bell pepper
1 teaspoon ground cumin
1 teaspoon dried oregano
2 garlic cloves, minced
2 jalapeño peppers, seeded and minced
1 (14.5-ounce) can diced tomatoes, drained
1 (16-ounce) can fat-free, less-sodium chicken broth
1 (8-ounce) bottle clam juice
2 cups fresh corn kernels (about 4 ears)
1 1/2 pounds medium shrimp, peeled and deveined
1/2 cup chopped green onions
1/4 cup chopped fresh cilantro
1/4 cup lime juice
1/4 teaspoon black pepper

Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Add tortilla strips, and sauté 4 minutes or until crisp. Remove strips, and drain on paper towels.
Add 1 1/2 teaspoons oil to pan. Add bell pepper and next 5 ingredients (bell pepper through tomatoes); sauté 4 minutes. Stir in broth and clam juice; bring to a boil. Reduce heat, and simmer 5 minutes. Add corn and shrimp; cook 3 minutes or until shrimp are done. Remove from heat; stir in onions, cilantro, lime juice, and black pepper. Ladle soup into bowls. Divide strips evenly over each serving.

Note: To freeze up to 1 month, place cooled soup in an airtight container. Thaw in the refrigerator.
Yield
4 servings (serving size: 1 3/4 cups)

Nutritional Information
CALORIES 353(24% from fat); FAT 9.3g (sat 1.6g,mono 2.4g,poly 4.2g); PROTEIN 33.2g; CHOLESTEROL 196mg; CALCIUM 169mg; SODIUM 719mg; FIBER 5.6g; IRON 5.9mg; CARBOHYDRATE 36.9g
Cooking Light, JULY 2000

Grilled Pizza Blanca

(It calls for a cooking light crust recipe but we used the ready made balls of dough from the store refrigerator section.)

2 (10-inch) Quick-and-Easy Pizza Crusts
Cooking spray
1 teaspoon olive oil, divided
1/2 cup (2 ounces) grated fresh Parmesan cheese
1 (6-ounce) jar marinated artichoke hearts, drained and chopped
1/2 pound crabmeat, shell pieces removed

Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with 1/2 teaspoon oil. Top with half of Parmesan, artichokes, and crabmeat. Cover and grill 3 to 4 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings.
Yield: 6 servings (serving size: 1/3 pizza)

NUTRITION PER SERVING
CALORIES 294(22% from fat); FAT 7.2g (sat 2.2g,mono 3.1g,poly 0.9g); PROTEIN 17.9g; CHOLESTEROL 44mg; CALCIUM 168mg; SODIUM 570mg; FIBER 0.5g; IRON 3mg; CARBOHYDRATE 38.6g
Cooking Light, JUNE 1997

Italian Sausage and White Beans

12 ounces sweet Italian turkey sausage
Cooking spray
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/2 teaspoon bottled minced garlic
1 teaspoon dried oregano
1 teaspoon dried basil
1 (19-ounce) can cannellini beans or other white beans, drained
1 (14.5-ounce) can diced Italian-style tomatoes, undrained

Remove casings from sausage.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add bell pepper, onion, and garlic; sauté 3 minutes. Add sausage, and cook 8 minutes, or until browned, stirring to crumble. Stir in oregano and remaining ingredients; reduce heat to medium-low. Cook 5 minutes or until thoroughly heated.
Yield: 4 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 266(29% from fat); FAT 8.5g (sat 2.4g,mono 3.1g,poly 2.8g); PROTEIN 21.4g; CHOLESTEROL 72mg; CALCIUM 85mg; SODIUM 851mg; FIBER 6.7g; IRON 4.3mg; CARBOHYDRATE 24.9g
Cooking Light, JANUARY 2002

Grilled Asparagus

1 pound asparagus
3 tablespoons balsamic vinegar
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1 tablespoon low-sodium soy sauce
1/8 teaspoon black pepper
Cooking spray

Prepare grill.
Snap off tough ends of asparagus. Combine all ingredients except cooking spray in a large zip-top plastic bag; seal and marinate for 30 minutes. Remove asparagus from bag, and discard marinade. Place asparagus on grill rack coated with cooking spray; grill 5 minutes on each side or until asparagus is done.
Yield: 4 servings

NUTRITION PER SERVING
CALORIES 36(50% from fat); FAT 2g (sat 0.3g,mono 1.3g,poly 0.3g); PROTEIN 1.8g; CHOLESTEROL 0.0mg; CALCIUM 17mg; SODIUM 62mg; FIBER 1.6g; IRON 0.8mg; CARBOHYDRATE 4g
Cooking Light, APRIL 2000

Winter Vegetable Soup

Potatoes, squash, and white beans combine for a substantial main-dish soup. Pancetta is Italian cured bacon. If you can't find it, 2 strips of smoked bacon will work.

1 teaspoon olive oil
2 ounces pancetta, chopped
1 cup chopped onion
3 garlic cloves, minced
2 cups cubed peeled acorn squash
2 cups diced peeled red potato
1/2 cup chopped celery
1/2 cup chopped carrot
1 teaspoon dried basil
1/4 teaspoon ground cinnamon
1/4 teaspoon dried thyme
1 (28-ounce) can whole tomatoes, drained and chopped
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
4 cups chopped kale
1 (15.5-ounce) can navy beans or other small white beans, rinsed and drained

Heat oil in a Dutch oven over medium-high heat. Add pancetta; sauté 3 minutes. Add onion and garlic; sauté 3 minutes. Add squash and next 6 ingredients (squash through thyme), stirring to combine; cook 4 minutes, stirring occasionally. Add tomatoes; cook 2 minutes.
Stir in broth; bring to a boil. Reduce heat; simmer 8 minutes. Add kale; simmer 5 minutes. Add beans; simmer 4 minutes or until potato and kale are tender.
Yield: 4 servings (serving size: about 2 cups)

NUTRITION PER SERVING
CALORIES 349(27% from fat); FAT 10.4g (sat 3.3g,mono 4.6g,poly 1.4g); PROTEIN 14.4g; CHOLESTEROL 10mg; CALCIUM 213mg; SODIUM 1076mg; FIBER 10.5g; IRON 4.2mg; CARBOHYDRATE 55g
Cooking Light, DECEMBER 2002

Spinach-and-Mushroom Lasagna

(We assembled the night before and then popped it in the oven the next night.)

1 (8-ounce) package uncooked lasagna noodles
1 teaspoon olive oil
7 cups sliced mushrooms (about 2 (8-ounce) packages)
3 cups sliced shiitake mushroom caps (about 2 (3 1/2-ounce) packages)
1/2 teaspoon ground nutmeg
3 garlic cloves, minced
2 (15-ounce) containers light ricotta cheese
2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup grated Parmesan cheese
1 teaspoon dried Italian seasoning
1 teaspoon pepper
3 large egg whites
1 (25.5-ounce) bottle fat-free marinara sauce
Cooking spray
3 cups (12 ounces) shredded part-skim mozzarella cheese
2 tablespoons grated Parmesan cheese
Fresh oregano leaves (optional)

Cook lasagna noodles according to package directions, omitting salt and fat. Drain; set aside 9 noodles.
Heat oil in a nonstick skillet over medium heat. Add mushrooms; sauté 3 minutes. Add nutmeg and garlic; sauté 5 minutes. Set aside.
Combine ricotta and next 5 ingredients (ricotta through egg whites); set aside.
Preheat oven to 375°.
Spread 1/2 cup marinara sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; top with half of ricotta cheese mixture, half of mushroom mixture, 1 1/2 cups sauce, and 1 cup mozzarella cheese. Repeat layers, ending with noodles. Spread 1/2 cup sauce over noodles.
Cover and bake at 375° for 40 minutes. Uncover; sprinkle with remaining 1 cup mozzarella cheese and Parmesan cheese; bake 10 minutes. Let stand 10 minutes before serving. Garnish with oregano leaves, if desired.
Yield: 9 servings

NUTRITION PER SERVING
CALORIES 392(28% from fat); FAT 12.2g (sat 6.7g,mono 3.4g,poly 0.7g); PROTEIN 30g; CHOLESTEROL 38mg; CALCIUM 494mg; SODIUM 617mg; FIBER 5g; IRON 3.8mg; CARBOHYDRATE 38.6g
Cooking Light, APRIL 1997

Salmon on Greens with Lime-Ginger Dressing

2/3 cup fresh lime juice (about 5 limes)
1/2 cup honey
1/2 teaspoon grated peeled fresh ginger
4 (6-ounce) skinned salmon fillets (about 1 inch thick)
Cooking spray
1/4 teaspoon salt
8 cups gourmet salad greens
1 cup sliced peeled mango

Preheat broiler.
Combine first 3 ingredients in a small bowl, reserving 3/4 cup juice mixture for dressing. Place salmon fillets on a broiler pan coated with cooking spray. Baste fillets with remaining juice mixture. Broil 4 minutes on each side or until desired degree of doneness, basting once after turning. Sprinkle fillets with salt.
Divide salad greens evenly among 4 plates; arrange salmon and mango on top of greens. Drizzle with reserved dressing.
Yield: 4 servings (serving size: 2 cups greens, 1 fillet, 1/4 cup mango, and 3 tablespoons dressing)

NUTRITION PER SERVING
CALORIES 462(28% from fat); FAT 14.5g (sat 2.5g,mono 6.8g,poly 3.2g); PROTEIN 37.2g; CHOLESTEROL 111mg; CALCIUM 60mg; SODIUM 243mg; FIBER 2.5g; IRON 2.2mg; CARBOHYDRATE 48.3g
Cooking Light, MAY 1999

White Bean and Bacon Dip with Rosemary Pita Chips

The homemade rosemary-flecked chips are a great complement to the garlicky dip, but store-bought pitas or bagel chips are a fine stand-in.

Chips:
1/2 teaspoon dried crushed rosemary
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
3 (6-inch) pitas, each cut into 8 wedges
Cooking spray

Dip:
2 applewood-smoked bacon slices, chopped (such as Nueske's)
4 garlic cloves, minced
1/3 cup fat-free, less-sodium chicken broth
1 (19-ounce) can cannellini beans, drained
1/4 cup chopped green onions
1 tablespoon fresh lemon juice
1/2 teaspoon hot sauce
1/8 teaspoon salt
1/8 teaspoon paprika

Preheat oven to 350°.
To prepare chips, combine first 4 ingredients. Arrange pita wedges in a single layer on a baking sheet. Lightly coat pita wedges with cooking spray; sprinkle evenly with rosemary mixture. Lightly recoat pita wedges with cooking spray. Bake at 350° for 20 minutes or until golden.
To prepare dip, cook bacon in a small saucepan over medium heat until crisp. Remove bacon from pan with a slotted spoon; set aside. Add garlic to drippings in pan; cook 1 minute, stirring frequently. Add broth and beans; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes.
Combine bean mixture, onions, and remaining ingredients in a food processor, and process until smooth. Spoon mixture into a bowl; stir in 1 tablespoon reserved bacon. Sprinkle dip with remaining bacon just before serving. Serve with pita chips.
Yield: 8 servings (serving size: 3 pita chips and 3 tablespoons dip)

NUTRITION PER SERVING
CALORIES 137(25% from fat); FAT 3.8g (sat 1.3g,mono 1.5g,poly 0.7g); PROTEIN 4.7g; CHOLESTEROL 3.8mg; CALCIUM 39mg; SODIUM 397mg; FIBER 2.6g; IRON 1.4mg; CARBOHYDRATE 20.5g
Cooking Light, MAY 2003

Egg Salad BLTs

To lighten this egg salad, yolks from two of the eight eggs are removed. A touch of lemon rind and sour cream add a piquant edge.

Beer note: A basic guideline of pairing a beverage with food is "like with like," and bread and beer are yeasty kindreds. With an Egg Salad BLT sandwich, reach for a Samuel Adams Pale Ale ($7). The bready yeast and malt flavors are balanced with bitter hops that add some welcome snap to the meal. A cold, characterful American pale ale is also a more thirst-quenching choice than wine. --Jeffery Lindenmuth

1/4 cup fat-free mayonnaise
3 tablespoons thinly sliced green onions
3 tablespoons reduced-fat sour cream
2 teaspoons whole-grain Dijon mustard
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated lemon rind
8 hard-cooked large eggs
8 (1 1/2-ounce) slices peasant bread or firm sandwich bread, toasted
4 center-cut bacon slices, cooked and cut in half crosswise
8 (1/4-inch-thick) slices tomato
4 large Boston lettuce leaves

Combine first 6 ingredients in a medium bowl, stirring well.
Cut 2 eggs in half lengthwise; reserve 2 yolks for another use. Coarsely chop remaining egg whites and whole eggs. Add eggs to mayonnaise mixture; stir gently to combine.
Arrange 4 bread slices on a cutting board or work surface. Top each bread slice with 1/2 cup egg mixture, 2 bacon pieces, 2 tomato slices, 1 lettuce leaf, and 1 bread slice. Serve sandwich immediately.
Yield: 4 servings (serving size: 1 sandwich)

NUTRITION PER SERVING
CALORIES 371(28% from fat); FAT 11.7g (sat 4.1g,mono 4.4g,poly 1.4g); PROTEIN 21.9g; CHOLESTEROL 329mg; CALCIUM 70mg; SODIUM 892mg; FIBER 2.4g; IRON 4mg; CARBOHYDRATE 44g
Maureen Callahan
Cooking Light, APRIL 2007

Chicken with Cider and Bacon Sauce

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 bacon slices, chopped
1/4 cup minced fresh onion
3/4 cup unsweetened apple cider
1/2 cup fat-free, less-sodium chicken broth

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Add chicken to drippings in pan; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Add onion to pan; cook 2 minutes or until tender, stirring constantly. Add cider and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 5 minutes). Stir in cooked bacon; serve sauce over chicken.
Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)

NUTRITION PER SERVING
CALORIES 269(24% from fat); FAT 7.2g (sat 2.3g,mono 2.8g,poly 1g); PROTEIN 41.1g; CHOLESTEROL 106mg; CALCIUM 22mg; SODIUM 412mg; FIBER 0.2g; IRON 1.3mg; CARBOHYDRATE 6.9g
Cheryl Alters Jamison and Bill Jamison
Cooking Light, JANUARY 2005

Beef Stew with Leeks and Beer

1 tablespoon olive oil
1 1/2 pounds sirloin tips or round steak, cut into 1-inch cubes
4 cups thinly sliced leek (about 4 large)
3 1/2 cups quartered mushrooms (about 8 ounces)
2 cups (1/4-inch-thick) sliced carrot
1 tablespoon brown sugar
1 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (14 1/4-ounce) can fat-free beef broth
1 (12-ounce) bottle light beer
2 tablespoons cornstarch
2 tablespoons red wine vinegar

Heat oil in a large Dutch oven over medium-high heat. Add half of the beef; cook 5 minutes or until browned, turning occasionally. Remove from pan. Repeat procedure with remaining beef. Add leek and mushrooms to pan; sauté 3 minutes. Return beef to pan; stir in carrot and next 6 ingredients (carrot through beer). Bring to a boil; cover, reduce heat, and simmer 2 hours or until beef is tender.
Combine cornstarch and vinegar in a small bowl. Add cornstarch mixture to beef mixture; bring to a boil. Cook 3 minutes, stirring constantly.
Yield: 6 servings (serving size: 1 1/3 cups)

NUTRITION PER SERVING
CALORIES 281(27% from fat); FAT 8.4g (sat 2.5g,mono 4.1g,poly 0.7g); PROTEIN 26.5g; CHOLESTEROL 69mg; CALCIUM 70mg; SODIUM 196mg; FIBER 2.6g; IRON 5.5mg; CARBOHYDRATE 20.8g
Jean Kressy
Cooking Light, MAY 1999

Shrimp Arrabbiata

This dish's name--arrabbiata--comes from the Italian word for "angry" because of the spicy tomato and red pepper sauce. If you want, double the tomato sauce and freeze half for a jump start on a future meal.

6 ounces fresh linguine
2 tablespoons olive oil, divided
1 pound large shrimp, peeled and deveined
1/4 teaspoon salt
1/2 cup prechopped onion
2 teaspoons bottled minced garlic
1/2 teaspoon dried basil
1/2 teaspoon crushed red pepper
2 tablespoons tomato paste
1 (14.5-ounce) can diced tomatoes, undrained
2 tablespoons chopped fresh parsley

Cook pasta according to the package directions, omitting salt and fat. Drain and keep warm.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt; add shrimp to pan. Cook 2 minutes on each side or until shrimp are done. Transfer shrimp to a bowl. Heat remaining 1 tablespoon oil in pan. Add onion, minced garlic, basil, and crushed red pepper to pan; sauté 1 minute. Add tomato paste and tomatoes; bring to a boil. Cook 3 minutes or just until sauce begins to thicken. Return shrimp to pan; cook 1 minute or until thoroughly heated. Add parsley to the pan, stirring well to combine. Serve over pasta.
Yield: 4 servings (serving size: about 1 cup shrimp mixture and 1 cup pasta)

NUTRITION PER SERVING
CALORIES 343(26% from fat); FAT 10g (sat 1.4g,mono 6g,poly 1.7g); PROTEIN 29.4g; CHOLESTEROL 172mg; CALCIUM 91mg; SODIUM 594mg; FIBER 3.7g; IRON 4.6mg; CARBOHYDRATE 33.1g
David Bonom
Cooking Light, MARCH 2006

Cheddar-Asparagus Potpie

If you prefer, the microwave works great for cooking the asparagus and potato, giving you a potless head start on this recipe.

4 cups (1-inch) sliced asparagus (about 1 pound)
2 cups (1/2-inch) diced red potato
1/2 cup all-purpose flour
1 1/2 teaspoons paprika
3/4 teaspoon salt
1/8 teaspoon ground red pepper
1 garlic clove, minced
2 1/2 cups fat-free milk
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese (such as Cracker Barrel)
3/4 cup (1/2-inch) diced lean smoked ham
1/2 cup sliced green onions
Cooking spray
4 sheets frozen phyllo dough, thawed
1 tablespoon butter or stick margarine, melted

Preheat oven to 350°.
Cook asparagus in boiling water 2 minutes or until crisp-tender. Remove from pan with a slotted spoon. Place asparagus in a bowl; set aside. Add potato to pan; cook in boiling water 5 minutes or until tender. Drain. Add to asparagus.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and next 4 ingredients (flour through garlic) in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick (about 10 minutes), stirring constantly. Add cheese, stirring until cheese melts. Remove from heat; stir in asparagus, potato, ham, and onions. Spoon asparagus mixture into an 11 x 7-inch baking dish coated with cooking spray.
Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying), and gently brush 1 side of phyllo with about 1 teaspoon melted butter. Fold phyllo in half crosswise, and place over filling. Repeat procedure with remaining phyllo and butter. Trim excess phyllo from edges of dish, and discard. Lightly coat phyllo with cooking spray.
Bake at 350° for 25 minutes or until golden brown and bubbly around the edges. Let stand 10 minutes.
Yield: 6 servings

NUTRITION PER SERVING
CALORIES 266(25% from fat); FAT 7.3g (sat 3.6g,mono 2.1g,poly 1g); PROTEIN 18g; CHOLESTEROL 27mg; CALCIUM 331mg; SODIUM 827mg; FIBER 3.4g; IRON 2.8mg; CARBOHYDRATE 33.5g
Jim Fobel
Cooking Light, MAY 2000

Whole Wheat Pasta with Sausage, Leeks, and Fontina

(We followed reviewer's suggestions to cut amount of pasta in half or make twice as much of the topping because otherwise it is too dry.)

Whole wheat pasta makes this hearty. The flavors meld and provide just enough of each element in every bite to keep you wanting more.

6 quarts water
2 1/2 teaspoons salt, divided
1 pound uncooked whole wheat penne or rigatoni
1 tablespoon olive oil
1 (4-ounce) link sweet Italian sausage
2 cups chopped leek
4 cups shredded Savoy cabbage (about 9 1/2 ounces)
1 cup fat-free, less-sodium chicken broth
1/4 teaspoon freshly ground black pepper
1/2 cup (2 ounces) shredded fontina cheese

Bring 6 quarts water and 2 teaspoons salt to a boil in a large stockpot. Stir in pasta; partially cover, and return to a boil, stirring frequently. Cook 8 minutes or until pasta is almost al dente, stirring occasionally. Drain.
While pasta cooks, heat olive oil in a Dutch oven over medium-high heat. Remove casing from the sausage. Add sausage to Dutch oven; cook 2 minutes or until lightly browned, stirring to crumble. Add leek; cook 2 minutes or until leek is soft, stirring frequently. Add cabbage; cook 2 minutes or until cabbage wilts, stirring frequently. Add remaining 1/2 teaspoon salt, broth, and pepper; bring to a boil. Reduce heat, and simmer 15 minutes or until vegetables are very tender.
Add pasta to Dutch oven, tossing well to coat; bring to a boil. Reduce heat, and cook 1 minute, stirring constantly, or until pasta is al dente. Remove from heat; stir in cheese. Serve immediately.
Yield: 6 servings (serving size: 1 2/3 cups)

NUTRITION PER SERVING
CALORIES 385(21% from fat); FAT 8.9g (sat 3.2g,mono 3.8g,poly 1.2g); PROTEIN 17.3g; CHOLESTEROL 18mg; CALCIUM 119mg; SODIUM 658mg; FIBER 8.3g; IRON 3.8mg; CARBOHYDRATE 64.3g
Lidia Bastianich
Cooking Light, DECEMBER 2004 La Cucina di Lidia (Lidia's Italian Kitchen), Lidia's Italian-American Kitchen, Lidia's Family Table

Red, White, and Blue Potato Salad

This recipe uses a trio of potatoes, but use all of one type if you prefer. Blue potatoes are starchier than the others and tend to bleed, so cook them separately. If you need to, prepare this dish a day ahead, but add the blue potatoes just before serving. If your potatoes are larger than the ones we call for, cut them to a uniform size.

2 cups fingerling potatoes, halved lengthwise (about 10 ounces)
2 cups small red potatoes, quartered (about 10 ounces)
2 cups small blue potatoes, halved lengthwise (about 10 ounces)
1/4 cup finely chopped red onion
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh chives
3 hard-cooked large eggs, finely chopped
1/4 cup red wine vinegar
2 tablespoons olive oil
1 1/4 teaspoons salt
2 teaspoons Dijon mustard
1/2 teaspoon freshly ground black pepper
1 garlic clove, minced

Place fingerling and red potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain; cool slightly. Place potatoes in a large bowl.
Place blue potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 10 minutes or until tender. Drain; cool slightly. Add blue potatoes, onion, parsley, dill, chives, and eggs to bowl; toss gently.
Combine vinegar and remaining ingredients. Pour over potato mixture; toss gently to combine. Serve warm, at room temperature, or chilled.
Yield: 6 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 250(27% from fat); FAT 7.5g (sat 1.5g,mono 4.4g,poly 0.9g); PROTEIN 6.9g; CHOLESTEROL 106mg; CALCIUM 36mg; SODIUM 576mg; FIBER 3.9g; IRON 2.7mg; CARBOHYDRATE 39.6g
Martha Rose Shulman
Cooking Light, JULY 2004

Summer Crab Rolls

Make these crab rolls ahead, and take them on a picnic. You can find a 12-pack of dinner rolls in the bakery section of your local supermarket. Substitute lobster or chopped shrimp for crab, if desired.

1/4 cup finely chopped Vidalia or other sweet onion
1/4 cup low-fat mayonnaise
2 tablespoons chopped fresh chives
1 tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1/2 teaspoon hot pepper sauce (such as Tabasco)
1 pound lump crabmeat, drained and shell pieces removed
1 1/2 tablespoons butter, softened
12 (1-ounce) dinner rolls, cut in half horizontally
12 Boston lettuce leaves (about 1 small head)
6 plum tomatoes, each cut into 4 slices

Combine first 7 ingredients in a large bowl; toss well.
Spread butter onto cut sides of rolls. Heat a large nonstick skillet over medium heat. Place 6 roll halves, cut side down, in pan for 1 minute or until toasted. Repeat procedure with remaining roll halves. Spoon 1/4 cup crab mixture onto each bottom roll half. Place 1 piece of lettuce and 2 tomato slices on crab mixture; top with remaining roll halves.
Yield: 4 servings (serving size: 2 rolls)

NUTRITION PER SERVING
CALORIES 320(23% from fat); FAT 8.3g (sat 2g,mono 1.2g,poly 3.2g); PROTEIN 22.2g; CHOLESTEROL 83.1mg; CALCIUM 132mg; SODIUM 696mg; FIBER 2.9g; IRON 3.4mg; CARBOHYDRATE 40.8g
David Bonom
Cooking Light, JUNE 2006

Salmon with Maple Syrup and Toasted Almonds

6 (6-ounce) salmon fillets
Cooking spray
1/4 cup packed brown sugar
1/4 cup maple syrup
3 tablespoons low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
4 teaspoons sliced almonds, toasted

Preheat oven to 425°.
Place fillets in a 13 x 9-inch baking dish coated with cooking spray. Combine sugar, syrup, soy sauce, mustard, and black pepper; pour sugar mixture over fillets. Cover with foil; bake at 425° for 10 minutes. Remove foil; sprinkle the fillets with almonds. Bake an additional 10 minutes or until fish flakes easily when tested with a fork. Serve with sugar mixture.
Yield: 6 servings (serving size: 1 fillet and about 2 tablespoons sugar mixture)

NUTRITION PER SERVING
CALORIES 396(44% from fat); FAT 19.4g (sat 3.8g,mono 7.1g,poly 6.9g); PROTEIN 34.7g; CHOLESTEROL 100mg; CALCIUM 46mg; SODIUM 435mg; FIBER 0.3g; IRON 1.2mg; CARBOHYDRATE 19.1g
Cooking Light, AUGUST 2003

Maple-Glazed Pork with Apples

1/3 cup maple syrup
1 tablespoon spicy brown mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup dry breadcrumbs
4 (4-ounce) pork cutlets
2 teaspoons olive oil
1/2 cup apple cider
2 medium Golden Delicious apples, each cored and cut into 16 wedges
2 tablespoons chopped fresh parsley

Combine first 4 ingredients in a small bowl; stir well with a wire whisk, and set aside. Place breadcrumbs in a large zip-top plastic bag. Add pork; seal bag, and shake to coat pork with breadcrumbs.
Heat oil in a large nonstick skillet over medium heat. Add pork, and cook 2 minutes on each side or until golden brown. Add cider and apple wedges; bring to a boil. Reduce heat, and simmer, uncovered, 10 minutes or until pork is done. Add maple syrup mixture, and cook 5 minutes or until thick and syrupy. Sprinkle with parsley.
Yield: 4 servings (serving size: 3 ounces pork and 8 apple wedges)

NUTRITION PER SERVING
CALORIES 352(29% from fat); FAT 11.2g (sat 3.5g,mono 5.8g,poly 1.4g); PROTEIN 26.2g; CHOLESTEROL 72mg; CALCIUM 42mg; SODIUM 308mg; FIBER 2.5g; IRON 1.8mg; CARBOHYDRATE 36.4g
Jean Kressy
Cooking Light, MARCH 1995

Strawberry-Rhubarb Tart

(Next time I would add more rhubarb and less strawberries. I like more of the tartness.)

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
2 cups sliced rhubarb
1/2 cup sugar
2 tablespoons cornstarch
2 teaspoons water
3/4 teaspoon cinnamon, divided
3 cups sliced strawberries
1 tablespoon sugar

Preheat oven to 400 °.
Press dough into bottom and up sides of a 10-inch removable-bottom tart pan. Line bottom of dough with a piece of foil; arrange pie weights or dried beans on foil. Bake at 400° for 5 minutes. Remove pie weights and foil. Bake an additional 5 minutes. Cool on a wire rack.
Combine rhubarb, 1/2 cup sugar, cornstarch, water, and 1/2 teaspoon cinnamon in a medium saucepan. Bring to a boil; reduce heat, and simmer 5 minutes or until rhubarb is tender, stirring frequently. Remove from heat, and stir in strawberries. Spoon strawberry mixture into prepared crust. Combine 1/4 teaspoon cinnamon and 1 tablespoon of sugar; sprinkle evenly over tart.
Place tart on a baking sheet. Bake at 400° for 30 minutes or until filling is set. Cool on a wire rack.
Yield: 8 servings (serving size: 1 wedge)

NUTRITION PER SERVING
CALORIES 203(32% from fat); FAT 7.2g (sat 3g,mono 1.7g,poly 1.9g); PROTEIN 1.6g; CHOLESTEROL 5mg; CALCIUM 36mg; SODIUM 101mg; FIBER 2.1g; IRON 0.4mg; CARBOHYDRATE 34g
Karen Levin
Cooking Light, JUNE 2004

Frogmore Stew

(We served with crusty bread)

If you use frozen shrimp, be sure to thaw them before adding them to the other ingredients in the stockpot.

3 quarts water
1 tablespoon kosher salt
1 tablespoon crushed red pepper
1 tablespoon ground cumin
2 teaspoons dried thyme
2 teaspoons coarsely ground black pepper
8 garlic cloves, peeled and mashed
4 bay leaves
2 (12-ounce) cans beer
1 medium onion, cut into 8 wedges
2 pounds small red potatoes, quartered
1 pound low-fat smoked sausage or low-fat kielbasa (such as Hillshire Farms), cut into 1/2-inch-thick slices
4 ears shucked corn, halved crosswise
2 pounds large shrimp, unpeeled

Bring first 10 ingredients to a boil in an 8-quart stockpot. Add red potatoes and sausage; cook for 12 minutes. Add corn, and cook for 4 minutes. Add shrimp, and cook for 2 minutes or until shrimp are done. Drain and discard bay leaves.
Yield: 8 servings (serving size: about 2 3/4 cups)

NUTRITION PER SERVING
CALORIES 315(11% from fat); FAT 4g (sat 1g,mono 1g,poly 1.2g); PROTEIN 31.5g; CHOLESTEROL 184mg; CALCIUM 91mg; SODIUM 709mg; FIBER 3.6g; IRON 5.2mg; CARBOHYDRATE 38.2g
Joy Zacharia
Cooking Light, SEPTEMBER 2006

Garlic-Rosemary Lamb Pita

2 teaspoons olive oil
1 tablespoon chopped fresh rosemary
1 teaspoon bottled minced garlic
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1 pound boneless leg of lamb, cut into (3/4-inch) cubes
1 1/2 cups finely chopped seeded cucumber
1 tablespoon fresh lemon juice
1/8 teaspoon black pepper
1 (6-ounce) container plain low-fat yogurt
4 (6-inch) whole wheat pitas

Heat oil in a large nonstick skillet over medium-high heat. Combine rosemary, garlic, 1/4 teaspoon salt, 1/4 teaspoon pepper, and lamb, tossing to coat. Add lamb mixture to pan; sauté 4 minutes or until done.
While lamb cooks, combine 1/4 teaspoon salt, cucumber, lemon juice, 1/8 teaspoon pepper, and yogurt. Divide lamb mixture evenly among each of 4 pitas, and drizzle with sauce.
Yield: 4 servings (serving size: about 3 ounces lamb, 1 pita, and 2/3 cup sauce)

NUTRITION PER SERVING
CALORIES 391(26% from fat); FAT 11.5g (sat 3.5g,mono 4.8g,poly 1.5g); PROTEIN 32.7g; CHOLESTEROL 77mg; CALCIUM 117mg; SODIUM 742mg; FIBER 5.3g; IRON 4.4mg; CARBOHYDRATE 40.8g
Lorrie Hulston Corvin
Cooking Light, JANUARY 2004

Potato Cod Cakes with Dijon Tartar Sauce

(We used a hamburger patty mold to shape them and had the cod steamed ahead of time at the store. Jeff is going to turn the leftovers into sandwiches)

Shape the cakes up to 8 hours ahead; cover and refrigerate until you are ready to cook them. Have the cod steamed at the market to save time. If you can't find panko, course Japanese breadcrumbs, substitute fresh breadcrumbs.

Sauce:
1/2 cup fat-free mayonnaise
3 tablespoons finely chopped onion
3 tablespoons sweet pickle relish
2 teaspoons fresh lemon juice
4 teaspoons Dijon mustard

Cakes:
1 cup cubed peeled baking potato
1 1/2 cups panko breadcrumbs
1/2 cup thinly sliced green onions
1/3 cup finely chopped red bell pepper
3 tablespoons chopped fresh parsley
1 teaspoon salt
1 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
2 large eggs, lightly beaten
1 1/2 pounds cod fillets, cooked
1 garlic clove, minced
2 tablespoons vegetable oil, divided
Cooking spray

Garnish:
Flat-leaf parsley sprigs (optional)

Preheat oven to 350°.
To prepare sauce, combine first 5 ingredients in a small bowl. Cover and refrigerate.
Place potato in a large glass bowl; cover with plastic wrap. Microwave at high 5 minutes or until tender. Mash potato with a potato masher; cool.
Add breadcrumbs and next 9 ingredients (breadcrumbs through garlic) to potato; stir well. Divide mixture into 12 equal portions, shaping each into a 1/2-inch-thick patty.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half of cakes; cook 2 minutes on each side. Place cakes on a baking sheet coated with cooking spray. Repeat procedure with remaining oil and cakes.
Bake cakes at 350° for 10 minutes. Serve with sauce. Garnish with parsley sprigs, if desired.
Yield: 6 servings (serving size: 2 cakes and 2 tablespoons sauce)

NUTRITION PER SERVING
CALORIES 254(28% from fat); FAT 7.8g (sat 1g,mono 3.9g,poly 2.2g); PROTEIN 24.5g; CHOLESTEROL 113mg; CALCIUM 43mg; SODIUM 869mg; FIBER 1.7g; IRON 1.4mg; CARBOHYDRATE 21.3g
Cooking Light, SEPTEMBER 2002

Apple and Horseradish-Glazed Salmon

Mild apple jelly and hot horseradish pair well with rich salmon. Serve with a neutral-flavored side of couscous or rice.

1/3 cup apple jelly
1 tablespoon finely chopped fresh chives
2 tablespoons prepared horseradish
1 tablespoon champagne vinegar
1/2 teaspoon kosher salt, divided
4 (6-ounce) salmon fillets (about 1 inch thick), skinned
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil

Preheat oven to 350°.
Combine apple jelly, chives, horseradish, vinegar, and 1/4 teaspoon salt, stirring well with a whisk.
Sprinkle salmon with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half of apple mixture. Wrap handle of skillet with foil; bake at 350° for 5 minutes or until fish flakes easily when tested with a fork. Brush with remaining apple mixture.
Yield: 4 servings (serving size: 1 fillet)

NUTRITION PER SERVING
CALORIES 375(40% from fat); FAT 16.8g (sat 4.3g,mono 7.7g,poly 3.4g); PROTEIN 36.4g; CHOLESTEROL 90mg; CALCIUM 30mg; SODIUM 376mg; FIBER 0.1g; IRON 0.7mg; CARBOHYDRATE 18.1g
Cooking Light, MAY 2004

BBQ 'n' Slaw Sandwiches

1 (3-pound) boneless pork loin roast, trimmed and cut in half crosswise
1 cup water
1 (18-ounce) bottle barbecue sauce
2 tablespoons brown sugar
1 1/2 tablespoons hot sauce
1/2 teaspoon salt
1/2 teaspoon black pepper
2 1/2 cups packaged cabbage-and-carrot coleslaw
1/3 cup light coleslaw dressing
15 (2-ounce) hamburger buns

1. Place roast and water in a 4-quart electric slow cooker. Cover with lid; cook on high-heat setting 7 hours or until meat is tender. Drain; discard cooking liquid. Return pork to slow cooker; shred with 2 forks. Stir in barbecue sauce and next 4 ingredients (through pepper). Reduce to low-heat setting; cover and cook 1 hour.
2. Combine coleslaw and dressing; toss well.
Yield: 15 servings (servi