Note: I found this was more realistically four servings.

Finishing this dish with lime zest and juice brightens its rich flavors.

Yield 6 servings (serving size: about 3 ounces ribs, 2/3 cup rice, and about 2 1/2 tablespoons sauce)

2 teaspoons canola oil
2 pounds beef short ribs, trimmed
1 1/2 teaspoons kosher salt, divided
1/4 teaspoon freshly ground black pepper, divided
1/3 cup minced shallots
3 tablespoons minced garlic
3 tablespoons minced peeled fresh ginger
1/4 cup water
2 tablespoons red curry paste
1/4 cup light coconut milk
1 tablespoon sugar
1 tablespoon fish sauce
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
4 cups hot cooked basmati rice

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle ribs with 3/4 teaspoon salt and 1/8 teaspoon pepper. Add half of ribs to pan; cook 2 minutes on each side or until browned. Place ribs in an electric slow cooker. Repeat procedure with remaining ribs.

2. Add shallots, garlic, and ginger to pan; sauté 2 minutes. Stir in 1/4 cup water and curry paste; cook 1 minute. Stir in coconut milk, sugar, and fish sauce. Add coconut milk mixture to cooker. Cover and cook on LOW 6 hours.

3. Remove ribs from cooker; keep warm. Strain cooking liquid through a colander over a bowl; discard solids. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small bowl, stopping before fat layer reaches opening; discard fat. Stir in remaining 3/4 teaspoon salt, remaining 1/8 teaspoon pepper, rind, and juice. Shred rib meat with 2 forks; discard bones. Serve sauce over ribs and rice.

Lia Huber, Cooking Light, MARCH 2009

With chicken, cheddar cheese, and black beans, this Southwestern-influenced salad needs nothing on the side except some iced tea. Fresh lime gives it a citrusy counterpunch.

Yield 4 servings (serving size: about 2 cups salad and 1 cup chips)

Vinaigrette:
1/4 cup chopped seeded tomato
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon black pepper
1 garlic clove, peeled

Salad:
8 cups thinly sliced iceberg lettuce
1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breast (about 2 breasts)
1 cup chopped tomato
1 cup chopped green bell pepper
1 cup finely diced red onion
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 (15-ounce) can black beans, rinsed and drained
4 cups fat-free baked tortilla chips (about 4 ounces)

To prepare vinaigrette, combine first 11 ingredients in a blender or food processor; process until smooth.

To prepare salad, combine lettuce and remaining ingredients except chips in a large bowl. Add vinaigrette; toss well to coat. Serve with chips.

Cooking Light, JULY 2000

Note: Not light but I would drink this with a straw if I could. We did make it with low-fat buttermilk.

Yield 1 cup

1/3 cup honey
1/3 cup buttermilk
1/4 cup chopped fresh chives
2 tablespoons lemon juice
1/2 teaspoon pepper

Combine all ingredients in a small bowl, stirring well with a wire whisk.

Southern Living, OCTOBER 1996

Note: Not a light recipe but still healthy and delicious.

Yield 4 servings

4 skinned and boned chicken breast halves
3 tablespoons buttermilk
1 cup finely ground walnuts
1/2 cup fine, dry breadcrumbs
1 teaspoon salt
2 tablespoons vegetable oil
6 cups torn mixed salad greens
4 cups torn fresh spinach
1 cup (4 ounces) shredded colby-Monterey Jack cheese blend
16 cherry tomatoes, cut in half
Buttermilk-Honey Dressing

Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Brush buttermilk evenly over chicken.

Combine walnuts, breadcrumbs, and salt in a shallow dish; dredge chicken in mixture.

Pour oil into a large skillet; place over medium-high heat until hot. Add chicken, and cook 3 minutes on each side or until golden. Remove from heat; cool slightly. Cut chicken crosswise into thin slices.

Combine salad greens and spinach, and arrange on each of 4 individual plates. Sprinkle with cheese, and top with tomato halves and chicken. Serve with Buttermilk-Honey Dressing on the side.

Southern Living, OCTOBER 1996

Yield 8 servings (serving size: 3/4 cup)

1 3/4 cups 2% reduced-fat milk
1 1/4 cups light coconut milk
1 cup half-and-half
1 1/2 cups sugar
3 large egg yolks
6 tablespoons sweetened flaked coconut, toasted
10 vanilla wafers, crushed

Combine the first 3 ingredients in a medium, heavy saucepan, and bring to a boil. Remove milk mixture from heat.

Combine sugar and egg yolks; beat with a mixer at high speed until thick and pale. Gradually add half of hot milk mixture to sugar mixture, stirring constantly with a whisk. Return milk mixture to pan. Cook over medium-low heat 2 minutes or until a thermometer registers 160 degress, stirring constantly. Place pan in a large ice-filled bowl. Cool completely, stirring occasionally.

Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Stir in coconut and cookies. Spoon ice cream into a freezer-safe container; cover and freeze 1 hour or until firm.

Julianna Grimes Bottcher, Cooking Light, JULY 2006

Note: This was so good I thought about it and the asparagus the next day while I was in TX. But you should know I love orzo.

Sauteed asparagus makes a fine accompaniment. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 1 pound trimmed asparagus spears; saute 4 minutes. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon black pepper.

Yield 4 servings (serving size: 1/2 cup orzo mixture and about 7 shrimp)

1 cup uncooked orzo
2 tablespoons chopped fresh parsley
1/2 teaspoon salt, divided
7 teaspoons unsalted butter, divided
1 1/2 pounds peeled and deveined jumbo shrimp
2 teaspoons bottled minced garlic
2 tablespoons fresh lemon juice
1/4 teaspoon black pepper

1. Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a medium bowl. Stir in parsley and 1/4 teaspoon salt; cover and keep warm.

2. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4 teaspoon salt. Add half of shrimp to pan; saute 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; saute 2 minutes or until almost done. Transfer to plate.

3. Melt remaining 1 tablespoon butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, juice, and pepper; cook 1 minute or until shrimp are done.

David Bonom, Cooking Light, MARCH 2009

Note: If all bread was this easy and delicious I would make it more often.

Yield 1 loaf (about 1 3/4 lb.)

1 cup all-purpose flour
2 tablespoons sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 tablespoons cold butter or margarine
2 cups whole-wheat flour
1/4 cup regular or quick-cooking rolled oats
1 1/2 cups plain nonfat yogurt
Milk

1. In a bowl, mix all-purpose flour, sugar, baking powder, baking soda, and salt. With a pastry blender or 2 knives, cut in butter until mixture forms fine crumbs. Stir in whole-wheat flour and oats.

2. Add yogurt; stir gently. If mixture is too dry to hold together, stir in milk, 1 teaspoon at a time, just until dough holds together; it should not be sticky.

3. Turn dough onto a lightly floured board and knead gently 5 times to make a ball. Set on a lightly greased baking sheet. Pat into a 7-inch circle. With a floured knife, cut a large X on top of loaf.

4. Bake in a 375 oven until well browned, about 40 minutes. Cool on a rack. Serve warm or cool.

Cristina Faulkner, La Mirada, California, Sunset, MARCH 1997

Tender from gentle cooking, this entree is a classic preparation made without the usual pot watching. Serve it with grainy, coarse-ground mustard.

Yield 6 servings (serving size: 3 ounces)

2 cups water
1 cup chopped onion
1 cup chopped carrot
1 cup chopped celery
1 cup Guinness stout
2/3 cup packed brown sugar
1/4 cup tomato paste
1/4 cup chopped fresh or 1 tablespoon dried dill
1 (14 1/2-ounce) can low-salt beef broth
6 black peppercorns
2 whole cloves
1 (3-pound) cured corned beef brisket, trimmed

Combine first 11 ingredients in a large electric slow cooker, stirring until well blended; top with beef. Cover and cook on HIGH 8 hours or until beef is tender. Remove beef; cut diagonally across grain into 1/4-inch slices. Discard broth mixture.

Lora Brody, Cooking Light, MARCH 2003

You can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper.

Yield 4 servings

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
4 (6-ounce) flounder fillets
2 tablespoons all-purpose flour
2 teaspoons olive oil
1/3 cup dry white wine
2 tablespoons fresh lemon juice
1 tablespoon drained capers, chopped
2 tablespoons butter
4 cups fresh baby spinach

1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.

2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.

3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; saute 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.

David Bonom, Cooking Light, MARCH 2008

If you don't have leftover turkey to use in this recipe, go to the deli section of your local grocery store and ask for a thick, eight-ounce cut of roasted turkey breast meat. For a quick meal, serve with baked chips.

Yield 4 servings (serving size: 2 stuffed pita halves)

1/4 cup slivered almonds (about 1 ounce)
1/4 cup plain fat-free yogurt
3 tablespoons low-fat mayonnaise
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/8 teaspoon crushed red pepper
3/4 cup thinly sliced celery
1/4 cup chopped red onion
1/4 cup dried cherries
1/4 cup golden raisins
8 ounces roasted turkey breast, chopped
4 (6-inch) whole wheat pitas, cut in half

Heat a small nonstick skillet over medium-high heat. Add almonds; cook 2 minutes or until toasted, stirring constantly. Remove from heat; set aside.

Combine yogurt, mayonnaise, ginger, and pepper in a medium bowl. Add almonds, celery, and next 4 ingredients (through turkey), stirring well to combine. Spoon 1/3 cup turkey mixture into each pita half.

Cooking Light, JANUARY 2006

Yield makes 4 servings

1 pound ground beef
1/3 cup ketchup
1 teaspoon Worcestershire sauce
8 ounces frozen mixed vegetables (such as carrots, peas, and corn), thawed
1/4 cup (1 ounce) shredded Cheddar (optional)
1 16-ounce package refrigerated or frozen and thawed mashed potatoes

Heat oven to 400° F.

Place the beef in a large skillet and cook over medium-high heat until no trace of pink remains, about 5 minutes. Spoon off and discard any fat. Stir in the ketchup and Worcestershire. Add the vegetables and cook, stirring, for 1 minute. Spoon the beef mixture into a baking dish.

Mix the cheese (if using) with the potatoes in a medium bowl. Spread the potatoes over the beef and bake until heated through, 10 minutes. Divide among individual plates.

Diana Hyle, Real Simple, OCTOBER 2007

Yield makes 4 servings

12 ounces dried spaghetti
3 tablespoons pressed or minced garlic
1 tablespoon olive oil
1/2 cup dry white wine
1 bottle (8 oz.) clam juice
2 cans (10 oz. each) baby clams, drained (reserve liquid)
1/2 cup chopped parsley
1/2 teaspoon hot chili flakes
Salt

1. In a 5- to 6-quart pan over high heat, bring about 4 quarts water to a boil. Add spaghetti and cook, stirring occasionally, until barely tender to bite, about 10 minutes.

2. Meanwhile, in a 10- to 12-inch frying pan over medium-high heat, stir garlic in olive oil often until fragrant (do not brown), 1 to 2 minutes. Add wine, clam juice, and reserved liquid from clams and boil until reduced to about 1 cup, 6 to 8 minutes. Add clams and stir occasionally until hot, 1 to 2 minutes.

3. Drain spaghetti. Add to clam sauce along with parsley and chili flakes; mix, and add salt to taste. Divide equally among four wide bowls.

Sunset, NOVEMBER 2002

Note: This was sweet tasting so if you don't want that either only use 1 Tb of brown sugar or none at all. Also I used wheat bread since we don't buy white.

Yield 8 servings (serving size: about 1 cup)

Cooking spray
1 cup chopped onion (about 1 medium)
1 (16-ounce) package light smoked turkey sausage (such as Hillshire Farm), cut into 1/4-inch-thick slices
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons tomato paste
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
3 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 bay leaf
1/8 teaspoon ground red pepper (optional)
3 (1-ounce) slices white bread
2 tablespoons chopped fresh parsley

Preheat oven to 375°.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and turkey sausage to pan; sauté for 5 minutes or until browned. Add garlic, and sauté for 2 minutes. Stir in chicken broth, scraping pan to loosen browned bits. Stir in 2 tablespoons brown sugar, tomato paste, dried thyme, freshly ground black pepper, cannellini beans, and bay leaf. Add ground red pepper, if desired. Bring to a boil; cover, reduce heat, and simmer for 5 minutes. Remove from heat.

Place bread in a food processor, and pulse 10 times or until coarse crumbs measure 1 1/2 cups.

Sprinkle breadcrumbs evenly over bean mixture, and lightly coat with cooking spray. Bake at 375° for 15 minutes or until browned. Discard bay leaf. Sprinkle with parsley.

Lia Huber, Cooking Light, NOVEMBER 2007

Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.
Yield 4 servings (serving size: 5 ounces fish)

1 1/2 pounds grouper or other white fish fillets
Cooking spray
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
1/8 teaspoon onion powder
1/8 teaspoon black pepper
1/2 cup fresh breadcrumbs
1 1/2 tablespoons butter or stick margarine, melted
2 tablespoons chopped fresh parsley

Preheat oven to 425°.
Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.

Cooking Light, OCTOBER 1999

Couldn't find green cardamom pods so we used ground cardamom.

Yield 6 servings (serving size: about 1 cup)

2/3 cup cashews, toasted
2/3 cup fat-free Greek-style yogurt
1/4 cup tomato paste
2 tablespoons white vinegar
1 1/4 teaspoons garam masala
1 teaspoon ground coriander
1 teaspoon grated peeled fresh ginger
1/4 teaspoon ground red pepper
2 garlic cloves, chopped
4 skinless, boneless chicken thighs, cut into bite-sized pieces (about 14 ounces)
2 (8-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
Cooking spray
2 3/4 cups finely chopped onion (2 large)
2 green cardamom pods, lightly crushed
1 (2-inch) cinnamon stick
2 cups fat-free, less-sodium chicken broth
1 cup organic tomato puree (such as Muir Glen Organic)
1 teaspoon Hungarian sweet paprika
1/4 teaspoon salt
3 tablespoons half-and-half
Chopped fresh cilantro (optional)

1. Combine first 9 ingredients in a blender or food processor; process until smooth. Combine nut mixture and chicken in a large bowl; cover and refrigerate 3 hours or overnight.
2. Heat a large Dutch oven over medium-low heat. Coat pan with cooking spray. Add onion, cardamom, and cinnamon stick to pan; cover and cook 10 minutes or until onion is golden, stirring often.
3. Add chicken mixture to pan; cook 10 minutes, stirring frequently. Stir in broth, tomato puree, paprika, and salt, scraping pan to loosen browned bits. Cook 1 hour or until thick. Stir in half-and-half; cook 1 minute, stirring occasionally. Remove from heat. Discard cinnamon stick. Garnish with fresh cilantro, if desired.

Abby Huck, Ottawa, Ontario, Cooking Light, OCTOBER 2008

Yield 6 servings (serving size: about 1 2/3 cups)

2 1/4 cups dried navy beans (about 1 pound)
6 cups warm water
1 small yellow onion, peeled
3 whole cloves
2/3 cup chopped celery
3 thyme sprigs
3 parsley sprigs
3 smoked ham hocks (about 1 1/3 pounds)
1 bay leaf
3 cups chopped kale
2 cups (1/2-inch) cubed peeled Yukon gold potato
1 1/2 cups chopped Vidalia or other sweet onion
2/3 cup thinly sliced carrot
1 teaspoon salt
3/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley

Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans; rinse and drain.
Return beans to pan; cover with 6 cups warm water. Stud whole onion with cloves; place in pan. Add celery, thyme, parsley sprigs, ham hocks, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 45 minutes.
Discard onion, thyme, parsley sprigs, and bay leaf. Remove ham hocks from pan; cool slightly. Remove meat from bones; finely chop to yield 1/3 cup meat. Discard bones, skin, and fat. Add meat, kale, potato, chopped onion, carrot, salt, and pepper to pan; stir well. Cover and simmer 30 minutes or until beans and vegetables are tender. Stir in parsley.

Chuck Williams, Cooking Light, MAY 2005

Yield 12 servings (serving size: 1/2 cup sorbet)

Ingredients
5 cups water
1 cup sugar
3 (1/8-inch-thick) slices peeled fresh ginger
2 teaspoons grated Key lime rind or lime rind
1/2 cup fresh Key lime juice or lime juice (about 10 Key limes)

Combine first 3 ingredients in a large nonaluminum saucepan; bring to a boil. Add lime rind, and cook over low heat 10 minutes, stirring occasionally. Strain mixture through a sieve into a bowl, reserving the sugar mixture. Discard solids. Cool sugar mixture completely. Stir in lime juice.
Pour the juice mixture into the freezer can of an ice-cream freezer, and freeze according to the manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze for 2 hours or until firm.

Katherine Cobbs, Cooking Light, MAY 2001

Yield 6 servings

Ingredients
1 cup boiling water
1/2 ounce dried shiitake mushrooms
1 tablespoon dark sesame oil, divided
2 medium onions, each cut into 8 wedges (about 4 cups)
1/2 cup chopped shallots or onion
2 teaspoons chopped peeled fresh ginger
4 garlic cloves, minced
3 cups sliced button mushrooms
1 teaspoon brown sugar
1 (12-ounce) lean boneless sirloin steak, cut into 2-inch strips
4 cups water
2/3 cup uncooked pearl barley
1/4 cup dry sherry
3 tablespoons low-sodium soy sauce
1 (10 1/2-ounce) can beef consommé
12 (1/4-inch-thick) slices diagonally cut French bread baguette
3/4 cup (3 ounces) shredded Gruyère or Swiss cheese

Combine boiling water and shiitakes in a bowl; cover and let stand 30 minutes. Drain the shiitakes in a colander over a bowl, reserving liquid. Slice shiitakes, discarding stems.
Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Add onion, shallots, ginger, and garlic; sauté 10 minutes or until lightly browned. Add the shiitakes, button mushrooms, sugar, and beef. Sauté 10 minutes, scraping pan to loosen browned bits. Add reserved mushroom liquid, 4 cups water, and the next 4 ingredients (water through consommé); bring to a boil. Cover, reduce heat, and simmer 50 minutes or until barley is tender. Stir in 1 teaspoon sesame oil.
Preheat broiler.
Ladle 1 1/2 cups soup into each of 6 ovenproof soup bowls; top each serving with 2 bread slices and 2 tablespoons cheese. Broil 3 inches from heat 1 minute or until cheese melts. Serve immediately.

Note: This soup will freeze well for up to two months. Pour into an airtight container, leaving enough room for expansion (usually an inch or two at the top). To reheat, thaw completely in the refrigerator; then place contents in a saucepan over low heat, adding some liquid if necessary.

Martha Condra and Jill Melton, M.S., R.D., Cooking Light, JANUARY 2000

Yield 6 cups (serving size: 1/2 cup)

Ingredients
1 tablespoon olive oil
3 garlic cloves, minced
1/4 cup chopped fresh basil
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh or 2 teaspoons dried oregano
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon pepper
1 (28-ounce) can crushed fire-roasted tomatoes, undrained
1 (28-ounce) can crushed tomatoes, undrained

Heat oil in a large saucepan over medium heat. Add garlic, basil, parsley, and oregano; sauté 1 minute, stirring frequently. Stir in vinegar and remaining ingredients. Reduce heat, and simmer 10 minutes.

Barbara Seelig Brown, Cooking Light, MARCH 2003

Yield 2 casseroles, 5 servings per dish (serving size: about 4 stuffed shells and about 1/2 cup smoky marinara)

Ingredients
1 pound jumbo shell pasta (40 shells)
Cooking spray
1 (12-ounce) carton 1% low-fat cottage cheese
1 (15-ounce) carton ricotta cheese
1 cup (4 ounces) shredded Asiago cheese
3/4 cup (3 ounces) grated fresh Parmesan cheese
2 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper
1/4 teaspoon salt
1 (10-ounce) package frozen chopped spinach, thawed and drained
6 cups Smoky Marinara
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

Cook pasta according to package directions, omitting salt and fat. Drain and set aside.
Preheat oven to 375°.
Coat 2 (13 x 9-inch) baking dishes with cooking spray; set aside.
Place cottage cheese and ricotta cheese in a food processor; process until smooth. Combine cottage cheese mixture, Asiago, and next 6 ingredients (Asiago through spinach).
Spoon or pipe 1 tablespoon cheese mixture into each shell. Arrange half of stuffed shells, seam sides up, in one prepared dish. Pour 3 cups Smoky Marinara over stuffed shells. Sprinkle with 1/2 cup mozzarella. Repeat procedure with remaining stuffed shells, Smoky Marinara, and mozzarella in remaining prepared dish.
Cover with foil. Bake at 375° for 30 minutes or until thoroughly heated.
To freeze unbaked casserole: Prepare through Step 5. Cover with plastic wrap, pressing to remove as much air as possible. Wrap with heavy-duty foil. Store in freezer for up to 2 months.
To prepare frozen unbaked casserole: Preheat oven to 375º. Remove foil; reserve foil. Remove plastic wrap; discard wrap. Cover frozen casserole with reserved foil; bake at 375º for 1 hour and 10 minutes or until the shells are thoroughly heated.

Barbara Seelig Brown, Cooking Light, MARCH 2003

Yield 12 servings

Ingredients
1 (2-pound) London broil
1 (1.25-ounce) package taco seasoning mix
Cooking spray
1 cup chopped onion
1 tablespoon white vinegar
1 (4.5-ounce) can chopped green chiles
1 (16-ounce) can fat-free refried beans
12 (8-inch) fat-free flour tortillas
1 1/2 cups (6 ounces) shredded Monterey Jack cheese
1 1/2 cups chopped plum tomato
3/4 cup fat-free sour cream

Trim fat from meat; rub seasoning mix over both sides of meat. Place meat in an electric slow cooker coated with cooking spray; add onion, vinegar, and green chiles. Cover with lid; cook on low-heat setting for 9 hours. Remove meat from slow cooker, reserving cooking liquid; shred meat with two forks. Combine meat and reserved cooking liquid; stir well.
Warm beans and tortillas according to package directions. Spread 2 tablespoons beans down the center of each tortilla. Spoon a heaping 1/3 cup meat mixture on top of beans. Top each with 2 tablespoons cheese, 2 tablespoons tomato, and 1 tablespoon sour cream; roll up.

Cooking Light, JANUARY 1997

Yield 4 servings (serving size: 1 sandwich)

Ingredients
3 tablespoons yellow cornmeal
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
2 tablespoons butter, softened
1 teaspoon grated lime rind
1/2 teaspoon fresh lime juice
4 (1 1/2-ounce) French bread rolls, toasted
4 (1/4-inch-thick) slices tomato
1 cup shredded red leaf lettuce

1. Preheat broiler.
2. Combine the first 6 ingredients in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in cornmeal mixture.
3. Place fish on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily with a fork or until desired degree of doneness.
4. Combine butter, rind, and juice in a small bowl; stir well.
5. Spread 1 1/2 teaspoons butter mixture over cut side of each of 4 roll tops. Place 1 fillet, 1 tomato slice, and 1/4 cup lettuce on each of 4 roll bottoms. Place top halves of rolls on sandwiches.

Jackie Mills, MS, RD, Cooking Light, DECEMBER 2008

Yield 4 servings (serving size: 1 sandwich)

Ingredients
3 tablespoons yellow cornmeal
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
2 tablespoons butter, softened
1 teaspoon grated lime rind
1/2 teaspoon fresh lime juice
4 (1 1/2-ounce) French bread rolls, toasted
4 (1/4-inch-thick) slices tomato
1 cup shredded red leaf lettuce

1. Preheat broiler.
2. Combine the first 6 ingredients in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in cornmeal mixture.
3. Place fish on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily with a fork or until desired degree of doneness.
4. Combine butter, rind, and juice in a small bowl; stir well.
5. Spread 1 1/2 teaspoons butter mixture over cut side of each of 4 roll tops. Place 1 fillet, 1 tomato slice, and 1/4 cup lettuce on each of 4 roll bottoms. Place top halves of rolls on sandwiches.

Jackie Mills, MS, RD, Cooking Light, DECEMBER 2008

Yield 8 servings (serving size: 1 1/2 cups)

Ingredients
1 (1-pound) package uncooked ziti (short tube-shaped pasta)
1 pound hot turkey Italian sausage links
1 cup chopped onion
2 garlic cloves, minced
1 tablespoon tomato paste
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans petite-diced tomatoes, undrained
1/4 cup chopped fresh basil
Cooking spray
1 cup (4 ounces) shredded fresh mozzarella cheese
1 cup (4 ounces) grated fresh Parmesan cheese

Preheat oven to 350°.
Cook pasta according to package directions, omitting salt and fat. Drain the pasta, and set aside.
Remove casings from sausage. Cook sausage, onion, and garlic in a large nonstick skillet over medium heat until browned, stirring to crumble. Add the tomato paste, salt, pepper, and tomatoes, and bring to a boil. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.
Combine cooked pasta, sausage mixture, and basil. Place half of the pasta mixture in a 4-quart casserole coated with cooking spray. Top with half of mozzarella and half of Parmesan. Repeat layers. Bake at 350° for 25 minutes or until bubbly.

Cooking Light, NOVEMBER 2003

Note: I accidentally used 2 cups of chicken broth and I would make it that way on purpose next time.

Yield: 6 servings (serving size: 1 cup)

1 (1-ounce) slice bread
3 3/4 cups uncooked extra-broad egg noodles
2 1/2 cups (1 1/2-inch) sliced asparagus
1/4 cup all-purpose flour
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup whole milk
1 cup fat-free, less-sodium chicken broth
1 tablespoon butter
3/4 cup finely chopped onion
1 tablespoon fresh lemon juice
1 1/2 cups (1/2-inch) cubed ham (about 8 ounces)
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons grated fresh Parmesan cheese

Preheat oven to 450°.
Place bread in a food processor, and pulse 10 times or until coarse crumbs form to measure 1/2 cup.
Cook pasta in boiling water 7 minutes, omitting salt and fat. Add asparagus; cook 1 minute. Drain.
Lightly spoon the flour into a dry measuring cup, and level with a knife. Place flour, thyme, salt, and pepper in medium bowl; gradually add milk and broth, stirring with a whisk until well-blended. Melt the butter in a medium saucepan over medium-high heat. Add the onion; saute 4 minutes. Add milk mixture; cook until thick (about 4 minutes), stirring constantly. Remove from heat, and stir in juice. Combine the pasta mixture, milk mixture, ham, and parsley in large bowl; spoon into a 2-quart casserole. Sprinkle with breadcrumbs and cheese.
Bake at 450° for 10 minutes or until filling is bubbly and topping is golden.

Cooking Light, MAY 2001

Note: Next time I would add more OJ and a less ginger. We also added a small bag of sugar snap peas and served over Asian linguine.

Yield: 4 servings (serving size: 3/4 cup)
1 1/2 pounds peeled and deveined large shrimp
1 tablespoon cornstarch
1/4 cup fresh orange juice
2 tablespoons low-sodium soy sauce
2 tablespoons honey
1 tablespoon rice wine vinegar
1 tablespoon chile paste (such as sambal oelek)
2 tablespoons canola oil
1 tablespoon minced peeled fresh ginger
3 garlic cloves, minced
1/3 cup chopped green onions

Place shrimp in a medium bowl. Sprinkle with cornstarch; toss well to coat. Set aside.
Combine juice, soy sauce, honey, vinegar, and chile paste, stirring with a whisk; set aside.
Heat canola oil in a large nonstick skillet over medium-high heat. Add minced ginger and garlic to pan; stir-fry for 15 seconds or until fragrant. Add shrimp mixture; stir-fry for 3 minutes. Add juice mixture and onions; cook 2 minutes or until sauce thickens and shrimp are done, stirring frequently. Serve immediately.

Lia Huber, Cooking Light, AUGUST 2007

Rhubarb, which looks like crimson celery, has a short season so stock up while you can. It freezes beautifully; just store the stalks in a heavy-duty zip-top plastic bag. You can use fresh or frozen rhubarb for this recipe. We actually preferred unthawed frozen rhubarb.

Yield: 36 servings (serving size: 1 bar)

Crust:
1 1/2 cups all-purpose flour
1/2 cup sugar
1/8 teaspoon salt
9 tablespoons chilled butter, cut into small pieces
Cooking spray

Filling:
1/3 cup all-purpose flour
1 1/2 cups sugar
1 1/2 cups 1% low-fat milk
3 large eggs
5 cups (1/2-inch) sliced fresh or frozen rhubarb (unthawed)

Topping:
1/2 cup sugar
1/2 cup (4 ounces) block-style fat-free cream cheese
1/2 cup (4 ounces) block-style 1/3-less-fat cream cheese
1/2 teaspoon vanilla extract
1 cup frozen fat-free whipped topping, thawed
Mint sprigs (optional)

Preparation

Preheat oven to 350°.
To prepare crust, lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Combine 1 1/2 cups flour, 1/2 cup sugar, and salt in a bowl. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Press mixture into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 15 minutes or until crust is golden brown.
To prepare filling, lightly spoon 1/3 cup flour into a dry measuring cup; level with a knife. Combine 1/3 cup flour and 1 1/2 cups sugar in a large bowl; add milk and eggs, stirring with a whisk until well blended. Stir in rhubarb. Pour rhubarb mixture over crust. Bake at 350° for 40 minutes or until set. Cool to room temperature.
To prepare topping, place 1/2 cup sugar, cheeses, and vanilla in a bowl; beat with a mixer at medium speed until smooth. Gently fold in whipped topping; spread evenly over baked custard. Cover and chill at least 1 hour. Garnish with mint sprigs, if desired.

Cooking Light, MAY 2002

I modified the cooking time to 20 minutes because 15 was not enough for the first step. I used 1 regular egg and added more cheese on the top. We also had a little extra chicken because we cooked all three breasts. You might want to make it spicier if you like spicier things.

Ingredients:
1 cup preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream

Preparation
1. Preheat oven to 400.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray.
3. Bake at 400 for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400 for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
Yield:8 servings

Rise Minton, Smyrna, GA, Cooking Light, NOVEMBER 2008

Yield 12 servings (serving size: 1 cup chili, 1 tablespoon sour cream, and 1 tablespoon cheese)

Ingredients
2 teaspoons vegetable oil, divided
3 1/2 pounds lean, boned chuck roast, cut into 1/2-inch pieces
3 cups chopped green bell pepper
1 1/2 cups chopped onion
1/4 to 1/2 teaspoon crushed red pepper
1 garlic clove, minced
2 tablespoons chili powder
1 1/4 teaspoons ground cumin
1 tablespoon brown sugar
1 1/2 teaspoons dried oregano
1/2 teaspoon salt
1 (28-ounce) can whole tomatoes, undrained and chopped
1 (12-ounce) can tomato paste
1 (12-ounce) bottle beer
2 (15-ounce) cans kidney beans, drained
3/4 cup low-fat sour cream
3/4 cup (3 ounces) shredded reduced-fat Monterey Jack cheese

Heat 1/2 teaspoon oil in a large Dutch oven over medium-high heat; add half of meat. Cook 10 minutes or until browned; remove from heat, and drain. Repeat procedure with 1/2 teaspoon oil and remaining meat; set aside.

Heat 1 teaspoon oil in pan over medium heat. Add bell pepper, onion, red pepper, and garlic; saute 8 minutes or until vegetables are tender. Add chili powder and cumin; cook 1 minute, stirring constantly. Add meat, sugar, and next 5 ingredients (sugar through beer); bring to a boil. Cover, reduce heat, and simmer 45 minutes. Add beans, and simmer, uncovered, an additional 40 minutes or until meat is tender. Serve with sour cream and cheese.

Note: To freeze, cool chili, and place in an airtight freezer container or a heavy-duty zip-top plastic bag. Freeze chili up to 3 months.

Nutritional Information:Calories:330 (29% from fat) Fat:10.8g (sat 4.3g,mono 3.2g,poly 1.1g) Protein:38.2g Carbohydrate:20g Fiber:3.4g Cholesterol:94mg Iron:5.5mg Sodium:527mg Calcium:133mg

Cooking Light, SEPTEMBER 1997

Corn bread makes a nice accompaniment to round out this one-dish meal. Andouille sausage is a bit spicy. If you prefer a milder flavor, substitute regular chicken, turkey, or pork sausage.
Yield 4 servings

Ingredients

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1 teaspoon olive oil
1/2 cup prechopped onion
1 teaspoon bottled minced garlic
1/2 teaspoon Cajun seasoning
6 ounces chicken andouille sausage, sliced (such as Amy's)
1 cup fat-free, less-sodium chicken broth
1 (15-ounce) can black-eyed peas, rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 teaspoon hot pepper sauce (such as Tabasco)
1/2 cup thinly sliced green onions

Place rice in an 8-inch square baking dish; cover with water. Microwave at HIGH 6 minutes; drain.

Heat 1 teaspoon olive oil in a large saucepan over medium heat. Add 1/2 cup chopped onion, 1 teaspoon minced garlic, and Cajun seasoning to pan, and cook for 2 minutes, stirring frequently. Stir in sausage, and cook for 1 minute. Add the rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil. Reduce heat, and simmer for 4 minutes or until rice is tender. Stir in hot pepper sauce. Ladle about 1 1/4 cups mixture into each of 4 bowls, and sprinkle each serving with 2 tablespoons green onions.

Nutritional Information: Calories:251 (18% from fat) Fat:4.9g (sat 1.5g,mono 1.7g,poly 0.8g) Protein:3.4g Carbohydrate:37.7g Fiber:5g Cholesterol:46mg Iron:3.3mg Sodium:714mg Calcium:102mg

Kate Washington, Cooking Light, JANUARY 2007

Yield 8 servings

Ingredients
Salsa:
1/4 cup chopped green onions
1 tablespoon chopped fresh cilantro
1 tablespoon canned chopped green chiles
1 tablespoon lemon juice
1 (11-ounce) can mandarin oranges in light syrup, drained
1 (8-ounce) can pineapple tidbits in juice, drained

Tacos:
Cooking spray
1 cup yellow bell pepper strips
1 cup vertically sliced red onion
1 garlic clove, minced
1 1/2 pounds medium shrimp, peeled and deveined
1 cup chopped tomato
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
2 tablespoons chopped fresh cilantro
8 (6-inch) flour tortillas
1 1/4 cups (5 ounces) shredded reduced-fat Monterey Jack cheese

To prepare the salsa, combine the first 6 ingredients in a bowl. Cover and chill.
To prepare tacos, place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add bell pepper, onion, and garlic; saute 2 minutes. Add shrimp, tomato, cumin, and chili powder; saute 3 minutes or until shrimp are done. Stir in cilantro. Spoon 1/2 cup shrimp mixture over one half of each tortilla, and top with about 3 tablespoons cheese and 2 tablespoons salsa; fold tortillas in half.

Nutritional Information: Calories:276 (24% from fat) Fat:7.3g (sat 2.6g,mono 2.2g,poly 1.7g) Protein:22g Carbohydrate:30.4g Fiber:2.3g Cholesterol:109mg Iron:3.4mg Sodium:395mg Calcium:233mg
Cooking Light, APRIL 2000

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 (serving size: 1/3 cup barbecue and 2 tablespoons coleslaw on each bun)

NUTRITION PER SERVING
CALORIES 331(26% from fat); FAT 9.7g (sat 2.8g,mono 0.0g,poly 0.0g); PROTEIN 22.2g; CHOLESTEROL 51mg; CALCIUM 75mg; SODIUM 835mg; FIBER 2.3g; IRON 2.4mg; CARBOHYDRATE 38.1g
Cooking Light, OCTOBER 2004

Coconut Shrimp with Pineapple Salsa

(We made this as a main course. I used pineapple topping because I couldn't find preserves.)

Eat this shrimp with a fork to ensure that you get some salsa with every bite.

Shrimp:
28 large shrimp (about 1 1/2 pounds)
1/3 cup cornstarch
3/4 teaspoon salt
1/2 to 3/4 teaspoon ground red pepper
3 large egg whites
1 1/2 cups flaked sweetened coconut
Cooking spray

Salsa:
1 cup finely chopped fresh pineapple
1/3 cup finely chopped red onion
1/4 cup finely chopped fresh cilantro
1/4 cup pineapple preserves
1 tablespoon finely chopped seeded jalapeño pepper
1 1/2 tablespoons fresh lime juice
1/4 teaspoon black pepper

Preheat oven to 400°.
To prepare shrimp, peel and devein shrimp, leaving tails intact. Rinse shrimp in cold water; drain on paper towels until dry.
Combine cornstarch, salt, and red pepper in a shallow dish; stir with a whisk. Place the egg whites in a medium bowl, and beat with a mixer at medium-high speed until frothy (about 2 minutes). Place coconut in a shallow dish.
Working with one shrimp at a time, dredge in cornstarch mixture. Dip in egg white; dredge in coconut, pressing gently with fingers. Place shrimp on a baking sheet coated with cooking spray. Repeat the procedure with remaining shrimp, cornstarch mixture, egg white, and coconut. Lightly coat shrimp with cooking spray. Bake at 400° for 20 minutes or until shrimp are done, turning after 10 minutes.
To prepare salsa, combine pineapple and remaining ingredients in a medium bowl; stir to combine.
Yield: 4 servings (serving size: 7 shrimp and about 1/4 cup salsa)

NUTRITION PER SERVING
CALORIES 397(26% from fat); FAT 11.4g (sat 8.4g,mono 0.7g,poly 1g); PROTEIN 29.9g; CHOLESTEROL 194mg; CALCIUM 80mg; SODIUM 753mg; FIBER 2.2g; IRON 3.9mg; CARBOHYDRATE 45g
Cooking Light, APRIL 2002

Smothered Pork Chops with Thyme

(We served with fresh green beans and mashed potatoes. I left out the extra salt.)

First, sauté the chops, then make the flavorful gravy in the same pan. Time: 30 minutes.

1 cup fat-free, less-sodium beef broth, divided
2 tablespoons fat-free milk
2 teaspoons all-purpose flour
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
8 (2-ounce) boneless center-cut loin pork chops (about 1/4 inch thick)
1/2 teaspoon paprika
1/4 teaspoon dried thyme
Cooking spray
1 cup coarsely chopped onion
1 tablespoon minced fresh parsley

Combine 1/4 cup broth, milk, flour, mustard, salt, and pepper in a small bowl; stir with a whisk. Set aside.
Sprinkle one side of each pork chop with paprika and thyme. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of the pork to pan; sauté 1 1/2 minutes on each side or until pork is done and lightly browned. Remove pork from pan. Repeat procedure with remaining pork. Reduce heat to medium. Add chopped onion; sauté 4 minutes or until lightly golden. Add remaining 3/4 cup broth; bring to a boil. Cook 2 minutes. Add milk mixture, stirring with a whisk. Add pork, turning to coat; cook 1 minute. Sprinkle with minced parsley.
Yield: 4 servings (serving size: 2 pork chops and 1/4 cup sauce)

NUTRITION PER SERVING
CALORIES 145(34% from fat); FAT 5.5g (sat 1.9g,mono 2.5g,poly 0.4g); PROTEIN 17.2g; CHOLESTEROL 44mg; CALCIUM 40mg; SODIUM 475mg; FIBER 0.8g; IRON 0.7mg; CARBOHYDRATE 5.8g
Cooking Light, JANUARY 2007

Marinated Salmon with Mango-Kiwi Relish

Serve over mixed greens, steamed couscous, or on toasted sourdough bread for a fish sandwich. (We served over couscous and I doubled the relish recipe.)

Salmon:
1 tablespoon honey
2 teaspoons low-sodium soy sauce
1 teaspoon olive oil
1/4 teaspoon black pepper
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray

Relish:
1/2 cup diced peeled mango
1/2 cup cubed peeled kiwifruit
1/4 cup chopped fresh cilantro
1/4 cup fresh orange juice

To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally.
While fish marinates, heat grill pan or large nonstick skillet over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork.
While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.
Yield: 4 servings (serving size: 1 salmon fillet and 1/4 cup relish)

NUTRITION PER SERVING
CALORIES 321(39% from fat); FAT 13.8g (sat 3.2g,mono 6.1g,poly 3.3g); PROTEIN 36.8g; CHOLESTEROL 87mg; CALCIUM 33mg; SODIUM 128mg; FIBER 1.3g; IRON 0.8mg; CARBOHYDRATE 10.9g
Barbara Seelig Brown
Cooking Light, MARCH 2004

Rio Grande Meat Loaf

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/3 cup chopped fresh cilantro
2 tablespoons minced seeded jalapeño pepper
1 teaspoon salt
2 teaspoons ground cumin
2 teaspoons chili powder
1/2 teaspoon pepper
4 taco shells, finely crushed (about 1 1/2 ounces)
2 egg whites
3 large garlic cloves, minced
1 (15-ounce) can black beans, rinsed and drained
2 pounds ground round
Vegetable cooking spray

Preheat oven to 375°. Combine first 12 ingredients in a large bowl, and stir well. Crumble beef over vegetable mixture, and stir just until blended.
Pack mixture into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 375° for 1 hour or until meat loaf registers 160°. Let meat loaf stand in pan 10 minutes.
Remove meat loaf from pan; cut loaf into 16 slices. Serve with commercial salsa, if desired.
Yield: 8 servings Sandwich suggestion: Serve leftover meat loaf slices i (serving size: 2 slices)

NUTRITION PER SERVING
CALORIES 234(29% from fat); FAT 7.5g (sat 2.3g,mono 3.2g,poly 0.9g); PROTEIN 28.9g; CHOLESTEROL 66mg; CALCIUM 31mg; SODIUM 483mg; FIBER 1.9g; IRON 4.1mg; CARBOHYDRATE 11.6g
Cooking Light, MARCH 1996

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 Shrimp Skewers with Romesco

Romesco is a classic Spanish sauce made with tomatoes, almonds, bell peppers, and garlic. It's traditionally served with grilled fish or chicken. Here, ancho chiles add a hint of smokiness. The sauce will keep in the refrigerator for up to 3 days.

Romesco:
8 plum tomatoes (about 1 1/4 pounds)
4 garlic cloves, unpeeled
Cooking spray
1/2 cup water
5 tablespoons red wine vinegar, divided
1/4 teaspoon crushed red pepper
2 ancho chiles
1/4 cup whole blanched almonds
1 (1-ounce) slice French bread or other firm white bread, torn into small pieces
2 tablespoons water
1 teaspoon salt
2 teaspoons olive oil
3/4 teaspoon paprika
1/4 teaspoon freshly ground black pepper

Shrimp:
2 1/4 pounds jumbo shrimp, peeled and deveined
3 tablespoons chopped fresh parsley (optional)

Preheat oven to 350º.
To prepare romesco, place tomatoes and garlic in a shallow roasting pan coated with cooking spray. Bake at 350º for 30 minutes or until tender. Cool. Peel and seed tomatoes; peel garlic.
Combine 1/2 cup water, 3 tablespoons vinegar, crushed red pepper, and chiles in a small saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 30 minutes. Drain. Discard stems and seeds from chiles.
Heat a small skillet coated with cooking spray over medium-high heat. Add almonds; cook 2 minutes or until lightly browned, stirring frequently. Remove from pan. Add bread to pan; cook 2 minutes or until lightly browned, stirring frequently. Place tomatoes, garlic, chiles, 2 tablespoons vinegar, almonds, bread, 2 tablespoons water, salt, oil, paprika, and pepper in a food processor; process mixture until smooth.
Prepare grill or broiler.
Thread the shrimp onto 12 (8-inch) skewers. Place skewers on grill rack or broiler pan coated with cooking spray, and cook 3 minutes on each side or until shrimp are done. Sprinkle shrimp with parsley, if desired. Serve with romesco.
Yield: 6 servings (serving size: 2 skewers and 1/4 cup sauce)

NUTRITION PER SERVING
CALORIES 277(27% from fat); FAT 8.4g (sat 1.1g,mono 3.5g,poly 2.1g); PROTEIN 37.4g; CHOLESTEROL 259mg; CALCIUM 119mg; SODIUM 684mg; FIBER 2.1g; IRON 5.2mg; CARBOHYDRATE 13g
Joanne Weir
Cooking Light, JULY 2003

Chicken Pot Stickers

2 teaspoons vegetable oil
2 cups finely chopped green cabbage
1/2 cup water
1/2 pound ground chicken or turkey
1/3 cup minced green onions
1 tablespoon minced peeled gingerroot
1/2 teaspoon salt
1/2 teaspoon dark sesame oil
1 egg white
1 garlic clove, crushed
30 won ton wrappers
2 teaspoons cornstarch
4 teaspoons vegetable oil, divided
1 cup water, divided

Heat 2 teaspoons vegetable oil in a large nonstick skillet over medium-high heat. Add cabbage; cook 9 minutes or until lightly browned, stirring frequently. While cabbage cooks, add 1/2 cup water, 1 tablespoon at a time, to keep cabbage from sticking to pan. Spoon cabbage into a medium bowl; let cool completely. Add chicken and next 6 ingredients (chicken through garlic) to bowl; stir well.
Working with 1 won ton wrapper at a time (cover remaining won ton wrappers to keep them from drying out), spoon about 1 tablespoon chicken mixture into the center of each wrapper.
Moisten edges of wrapper with water, and bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch; cover loosely with a towel to keep them from drying out.
Heat 2 teaspoons vegetable oil in a large nonstick skillet over medium heat. Place half of pot stickers in bottom of skillet; cook 3 minutes or until bottoms are lightly browned. Add 1/2 cup water to skillet; cover and cook 3 minutes or until liquid is absorbed. Place pot stickers on a serving platter; set aside, and keep warm.
Wipe skillet with a paper towel. Repeat procedure with remaining vegetable oil, remaining pot stickers, and remaining water.
Yield: 30 appetizers (serving size: 1 pot sticker)

NUTRITION PER SERVING
CALORIES 40(32% from fat); FAT 1.4g (sat 0.3g,mono 0.4g,poly 0.6g); PROTEIN 2.3g; CHOLESTEROL 7mg; CALCIUM 7mg; SODIUM 86mg; FIBER 0.1g; IRON 0.3mg; CARBOHYDRATE 4.4g
Jim Fobel
Cooking Light, MARCH 1996

Apples Baked in Phyllo with Pear-and-Pecan Filling

Phyllo is a light, crisp stand-in for dumpling dough.

1 tablespoon butter
2 cups chopped peeled Bartlett or Anjou pear
3 tablespoons chopped pecans
2 tablespoons bourbon or water
1 tablespoon maple syrup
1/2 teaspoon ground cinnamon, divided
4 Granny Smith apples, peeled
4 sheets frozen phyllo dough, thawed
Cooking spray
2 tablespoons sugar
1 cup frozen fat-free whipped topping, thawed
Mint sprigs (optional)

Preheat oven to 375°.
Cover a baking sheet with parchment paper; secure to baking sheet with masking tape.
Melt butter in a medium nonstick skillet over medium heat. Add pear and pecans; sauté 2 minutes. Add the bourbon, syrup, and 1/4 teaspoon cinnamon; reduce heat, and simmer 5 minutes. Cool.
Cut about 1/2 inch from the tops and bottoms of apples, and discard. Core apples three-fourths of the way through from the top using a melon baller. (Do not cut through the bottom.) Fill each apple with 1 tablespoon pear mixture. Set aside the remaining pear mixture.
Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Place 1 apple in center of phyllo; overlap diagonal corners on top of the apple. Place on prepared pan, and coat phyllo with cooking spray. Repeat procedure with remaining apples and phyllo.
Combine 1/4 teaspoon cinnamon and sugar in a small bowl, and sprinkle over apples. Bake at 375° for 30 minutes or until the apples are golden brown. Spoon 1/4 cup remaining pear mixture around each apple; top each serving with 1/4 cup whipped topping. Garnish with mint sprigs, if desired.
Yield: 4 servings

NUTRITION PER SERVING
CALORIES 314(26% from fat); FAT 9g (sat 2.4g,mono 3.6g,poly 2.2g); PROTEIN 2.3g; CHOLESTEROL 8mg; CALCIUM 28mg; SODIUM 132mg; FIBER 4.9g; IRON 1.3mg; CARBOHYDRATE 58.5g
Cooking Light, JULY 2001

Orange-Saffron Shrimp-and-Snapper Stew

Cooking spray
1 cup chopped green onions, divided
1/2 teaspoon sugar
1/2 teaspoon dried thyme
1/4 teaspoon grated orange rind
1/8 teaspoon ground red pepper
1/8 teaspoon saffron threads
1 (14.5-ounce) can diced tomatoes, undrained
1 (8-ounce) bottle clam juice
1/2 pound red snapper or other firm white fish fillet, cut into 1-inch pieces
1/2 pound large shrimp, peeled
1 tablespoon butter

Heat a large saucepan coated with cooking spray over medium-high heat. Add 3/4 cup onions; cook 2 minutes or until tender. Add sugar and next 6 ingredients (sugar through clam juice); bring to a boil. Cover, reduce heat, and simmer 15 minutes.
Increase heat to medium; add fish and shrimp. Cook 5 minutes or until shrimp are done (do not stir). Remove from heat; stir in 1/4 cup onions and butter.
Yield: 4 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 179(27% from fat); FAT 5.4g (sat 2.3g,mono 1.3g,poly 1.2g); PROTEIN 24.8g; CHOLESTEROL 117mg; CALCIUM 104mg; SODIUM 443mg; FIBER 1.4g; IRON 2.9mg; CARBOHYDRATE 7.5g
Cooking Light, MARCH 2001

Lemonade Layer Cake

Cake:
1 1/3 cups granulated sugar
6 tablespoons butter, softened
1 tablespoon grated lemon rind
3 tablespoons thawed lemonade concentrate
2 teaspoons vanilla extract
2 large eggs
2 large egg whites
2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 1/4 cups fat-free buttermilk
Cooking spray

Frosting:
2 tablespoons butter, softened
2 teaspoons grated lemon rind
2 teaspoons thawed lemonade concentrate
1/2 teaspoon vanilla extract
8 ounces 1/3-less-fat cream cheese
3 1/2 cups powdered sugar

Preheat oven to 350°.
To prepare cake, place first 5 ingredients in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add eggs and egg whites, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, salt, and baking soda; stir well with a whisk. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture; beat well after each addition.
Pour batter into 2 (9-inch) round cake pans coated with cooking spray; sharply tap pans once on counter to remove air bubbles. Bake at 350° for 20 minutes or until wooden pick inserted in center comes out clean. Cool in pans 10 minutes on a wire rack; remove from pans. Cool completely on wire rack.
To prepare frosting, place 2 tablespoons butter and the next 4 ingredients (2 tablespoons butter through cream cheese) in a large bowl; beat with a mixer at high speed until fluffy. Add powdered sugar, and beat at low speed just until blended (do not overbeat). Chill 1 hour.
Place 1 cake layer on a plate; spread with 1/2 cup frosting. Top with remaining cake layer. Spread remaining frosting over top and sides of cake. Store cake loosely covered in the refrigerator.
Yield: 16 servings (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 322(28% from fat); FAT 9.9g (sat 5.9g,mono 2.9g,poly 0.5g); PROTEIN 5g; CHOLESTEROL 53mg; CALCIUM 60mg; SODIUM 293mg; FIBER 0.5g; IRON 1mg; CARBOHYDRATE 54.1g
Cooking Light, APRIL 2002

Garlic Fries

Tossing the fries in butter and garlic after cooking makes them unbelievably rich.

3 pounds peeled baking potatoes, cut into 1/4-inch-thick strips
4 teaspoons vegetable oil
3/4 teaspoon salt
Cooking spray
2 tablespoons butter
8 garlic cloves, minced (about 5 teaspoons)
2 tablespoons finely chopped fresh parsley
2 tablespoons freshly grated Parmesan cheese

Preheat oven to 400°.
Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.
Arrange potatoes in a single layer on a baking sheet coated with cooking spray. Bake at 400° for 50 minutes or until potatoes are tender and golden brown, turning after 20 minutes.
Place butter and garlic in a large nonstick skillet; cook over low heat 2 minutes, stirring constantly. Add potatoes, parsley, and cheese to pan; toss to coat. Serve immediately.
Yield: 6 servings

NUTRITION PER SERVING
CALORIES 256(27% from fat); FAT 7.7g (sat 3.3g,mono 2g,poly 2g); PROTEIN 5.9g; CHOLESTEROL 12mg; CALCIUM 55mg; SODIUM 386mg; FIBER 3.5g; IRON 1.9mg; CARBOHYDRATE 42.3g
Cooking Light, APRIL 2002

Corn Dogs

We couldn't find corn bread twists so we used garlic bread ones without using the garlic spread and added corn meal to the bread crumb mixture.

1/4 cup toasted wheat germ, divided
2 tablespoons seasoned breadcrumbs
1 (11.5-ounce) can refrigerated corn bread twists
1 tablespoon all-purpose flour
8 teaspoons prepared mustard
1 (14-ounce) package fat-free turkey-and-beef hot dogs
2 large egg whites

Preheat oven to 375°.
Combine 2 tablespoons wheat germ and breadcrumbs in a shallow dish. Set aside.
Unroll dough. Working with 2 dough portions at a time, pinch perforations to seal. Roll dough into a 6 x 3-inch rectangle on a surface sprinkled with 2 tablespoons wheat germ and flour. Spread 1 teaspoon mustard over rectangle. Place 1 hot dog on rectangle. Wrap the dough around hot dog; pinch ends to seal. Repeat procedure with remaining dough, mustard, and hot dogs.
Dip each corn dog in egg whites; dredge in breadcrumb mixture. Place corn dogs on a baking sheet. Bake at 375° for 25 minutes or until golden brown.
Yield: 8 servings (serving size: 1 corn dog)

NUTRITION PER SERVING
CALORIES 211(28% from fat); FAT 6.6g (sat 1.6g,mono 2.6g,poly 2.3g); PROTEIN 11.3g; CHOLESTEROL 15mg; CALCIUM 8mg; SODIUM 949mg; FIBER 0.6g; IRON 1.9mg; CARBOHYDRATE 25.3g
Cooking Light, JULY 1999

Double-Cheese Meat Loaf

Cooking spray
1 cup chopped onion
6 tablespoons ketchup, divided
2 tablespoons Dijon mustard, divided
1 cup (4 ounces) shredded part-skim mozzarella cheese
1/2 cup Italian-seasoned breadcrumbs
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 teaspoon dried oregano
1/4 teaspoon black pepper
1 large egg, lightly beaten
1/2 pound lean ground beef
1/2 pound lean ground pork
1/2 pound lean ground veal

Note: Substitute lean ground beef for the ground veal and pork, if desired.

Preheat oven to 375°.
Place a medium nonstick skillet coated with cooking spray over medium-high heat. Add the chopped onion, and sauté for 3 minutes. Combine the onion, 1/4 cup ketchup, 1 tablespoon mustard, mozzarella, and next 6 ingredients (mozzarella through egg) in a large bowl. Crumble ground meats over cheese mixture; stir just until blended.
Pack mixture into an 8 x 4-inch loaf pan coated with cooking spray. Combine 2 tablespoons ketchup and 1 tablespoon mustard; spread over top of loaf. Bake at 375° for 1 hour or until meat thermometer registers 160°. Let meat loaf stand in pan 10 minutes.
Remove meat loaf from pan, and cut into 12 slices.
Yield: 6 servings (serving size: 2 slices)

NUTRITION PER SERVING
CALORIES 329(38% from fat); FAT 13.9g (sat 5.6g,mono 5.3g,poly 1.2g); PROTEIN 33.8g; CHOLESTEROL 133mg; CALCIUM 196mg; SODIUM 801mg; FIBER 1g; IRON 2.4mg; CARBOHYDRATE 15.1g
Cooking Light, SEPTEMBER 1998

Cheddar Chicken Chowder

2 bacon slices
Cooking spray
1 pound skinned, boned chicken breast, cut into bite-size pieces
1 cup chopped onion
1 cup diced red bell pepper
2 garlic cloves, minced
4 1/2 cups fat-free chicken broth
1 3/4 cups diced peeled red potatoes
2 1/4 cups frozen whole-kernel corn
1/2 cup all-purpose flour
2 cups 2% low-fat milk
3/4 cup (3 ounces) shredded cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper

Cook bacon in a Dutch oven coated with cooking spray over medium-high heat until crisp. Remove bacon from pan. Crumble; set aside. Add chicken, onion, bell pepper, and garlic to bacon fat in pan; sauté 5 minutes. Add broth and potatoes; bring to boil. Cover, reduce heat, and simmer 20 minutes or until potatoes are tender. Add corn; stir well.
Place flour in a bowl. Gradually add milk, stirring with a whisk until blended; add to soup. Cook over medium heat 15 minutes or until thick, stirring frequently. Stir in cheese, salt, and pepper. Top with crumbled bacon.
Yield: 7 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 306(22% from fat); FAT 7.5g (sat 4g,mono 2.2g,poly 0.6g); PROTEIN 25g; CHOLESTEROL 58mg; CALCIUM 193mg; SODIUM 376mg; FIBER 2.9g; IRON 1.6mg; CARBOHYDRATE 33.7g
Cooking Light, NOVEMBER 1996

Pork and Grilled Stone Fruit Couscous Salad

When nectarines and peaches go out of season, substitute plums.

3/4 cup fresh orange juice
1/2 cup water
1/2 teaspoon ground cumin
1/8 teaspoon ground cinnamon
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 cup uncooked couscous
2 teaspoons chopped peeled fresh ginger
2 teaspoons raspberry vinegar
2 teaspoons balsamic vinegar
1 teaspoon Dijon mustard
2 tablespoons extravirgin olive oil, divided
2 ripe nectarines, halved and pitted
2 ripe peaches, halved and pitted
1 1/2 cups (1/4-inch) cubed Simply Roasted Pork (about 8 ounces)
1/3 cup chopped red onion
1/4 cup chopped fresh cilantro

Combine first 4 ingredients in a small saucepan; stir in 1/2 teaspoon salt and 1/8 teaspoon pepper. Bring to a boil; stir in couscous. Cover, remove from heat, and let stand 5 minutes. Fluff with a fork.
Combine remaining 1/4 teaspoon salt, 1/8 teaspoon pepper, ginger, vinegars, and mustard, stirring with a whisk. Gradually add 1 1/2 tablespoons oil, stirring with a whisk.
Heat a grill pan over medium-high heat. Brush the remaining 1 1/2 teaspoons oil evenly over fruit. Cook for 3 minutes on each side or until well marked; let cool. Cut the fruit into 1/4-inch cubes.
Combine fruit, Simply Roasted Pork, onion, and cilantro in a large bowl, tossing gently. Stir in couscous. Drizzle vinegar mixture over couscous mixture, tossing gently to coat. Chill 1 hour.
Yield: 4 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 377(23% from fat); FAT 9.7g (sat 1.7g,mono 6g,poly 1g); PROTEIN 16g; CHOLESTEROL 26mg; CALCIUM 40mg; SODIUM 581mg; FIBER 4.8g; IRON 1.5mg; CARBOHYDRATE 56.6g
David Bonom
Cooking Light, SEPTEMBER 2004

Asian-Style Meat Loaves

Serve with stir-fried broccoli rabe and steamed rice.

1 (3 1/2-ounce) package plain rice crackers (such as ka-me)
1 pound ground turkey breast
1/2 pound lean ground pork
1 cup chopped green onions
1/2 cup hoisin sauce, divided
1/2 cup chopped red bell pepper
1/2 cup drained chopped canned water chestnuts
1 tablespoon low-sodium soy sauce
1 tablespoon grated fresh ginger
1/4 teaspoon salt
3 garlic cloves, minced
2 large egg whites
Cooking spray

Preheat oven to 350°.
Place crackers in a food processor; process until finely chopped.
Combine cracker crumbs, turkey, pork, green onions, 1/4 cup hoisin, and remaining ingredients except cooking spray in a large bowl.
Shape mixture into 6 (5 x 2 1/2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons hoisin over top of each meat loaf. Bake at 350° for 45 minutes or until a thermometer registers 165°. Let stand 5 minutes.
Yield: 6 servings (serving size: 1 loaf)

NUTRITION PER SERVING
CALORIES 288(16% from fat); FAT 5g (sat 1.8g,mono 1.9g,poly 0.9g); PROTEIN 29.5g; CHOLESTEROL 76mg; CALCIUM 33mg; SODIUM 651mg; FIBER 1.9g; IRON 1.7mg; CARBOHYDRATE 28.2g
David Bonom
Cooking Light, MARCH 2006

Pork and Peanut Noodle Salad

The sweetness of the pork's apricot glaze is a great accompaniment to the spicy peanut sauce.

4 ounces uncooked soba (buckwheat) noodles
1/4 cup creamy peanut butter
1/4 cup hoisin sauce
2 tablespoons rice vinegar
2 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1/4 teaspoon crushed red pepper
1 cup (1/2-inch) cubed Simply Roasted Pork (about 6 ounces)
1/2 cup finely chopped carrots
1/2 cup chopped green onions
1/3 cup finely chopped celery

Cook noodles according to package directions, omitting salt and fat.
Combine peanut butter and next 6 ingredients (through crushed red pepper) in a large bowl, stirring with a whisk. Add noodles, Simply Roasted Pork, and remaining ingredients, tossing gently to coat. Chill.
Yield: 4 servings (serving size: 1 1/4 cups)

NUTRITION PER SERVING
CALORIES 301(31% from fat); FAT 10.5g (sat 2.3g,mono 4.8g,poly 2.7g); PROTEIN 15.9g; CHOLESTEROL 20mg; CALCIUM 39mg; SODIUM 814mg; FIBER 2.7g; IRON 1.8mg; CARBOHYDRATE 39.3g
David Bonom
Cooking Light, SEPTEMBER 2004

Chipotle Pork and Avocado Wrap

For a bit more spice in your wrap, add another teaspoon of chipotle chiles to the avocado spread.

1/2 cup mashed peeled avocado
1 1/2 tablespoons low-fat mayonnaise
1 teaspoon fresh lime juice
2 teaspoons chopped canned chipotle chiles in adobo sauce
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano
4 (8-inch) fat-free flour tortillas
1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces)
1 cup shredded iceberg lettuce
1/4 cup bottled salsa

Combine the first 7 ingredients, stirring well.
Warm tortillas according to package directions. Spread about 2 tablespoons avocado mixture over each tortilla, leaving a 1-inch border. Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with 1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.
Yield: 4 servings (serving size: 1 wrap)

NUTRITION PER SERVING
CALORIES 239(22% from fat); FAT 5.8g (sat 1.3g,mono 2.8g,poly 0.7g); PROTEIN 13.9g; CHOLESTEROL 29mg; CALCIUM 27mg; SODIUM 683mg; FIBER 2.6g; IRON 1mg; CARBOHYDRATE 32.8g
David Bonom

Simply Roasted Pork

Use apple jelly in place of the apricot preserves for a slightly sweeter flavor. This pork makes a quick transition from warm Sunday dinner to cool Monday lunch without compromising flavor. Serve with roasted red skin potatoes or mashed potatoes, broccoli spears or collard greens, and warm dinner rolls.

1/2 cup apricot preserves
1 teaspoon salt
1 teaspoon dried oregano
3/4 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1 (3-pound) boneless pork loin, trimmed
Cooking spray

Preheat oven to 425°.
Place the preserves in a small saucepan over medium-low heat, and cook 10 minutes or until melted. Keep warm over low heat.
Combine salt, oregano, garlic powder, and pepper; rub evenly over pork. Place pork on a rack coated with cooking spray; place rack in a shallow roasting pan. Bake at 425° for 30 minutes. Brush 1/4 cup preserves evenly over pork. Bake an additional 10 minutes. Brush remaining preserves evenly over pork. Bake an additional 10 minutes or until thermometer registers 155° (slightly pink). Let stand 10 minutes before slicing.
Yield: 14 servings (serving size: about 3 ounces)

NUTRITION PER SERVING
CALORIES 159(27% from fat); FAT 4.7g (sat 1.6g,mono 2.1g,poly 0.5g); PROTEIN 20.6g; CHOLESTEROL 59mg; CALCIUM 24mg; SODIUM 232mg; FIBER 0.2g; IRON 0.9mg; CARBOHYDRATE 7.6g
David Bonom
Cooking Light, SEPTEMBER 2004

Lemon-Scented Coconut Macaroon Bars

Butter and lemon juice make for a flaky crust. To slice the bars cleanly, use a thin, sharp knife, and wipe it off with a moist towel between cuts.

Crust:
6 tablespoons sugar
5 tablespoons butter, softened
1 tablespoon fresh lemon juice
1/8 teaspoon almond extract
1 1/2 cups all-purpose flour
Cooking spray

Topping:
4 large egg whites (at room temperature)
1/2 teaspoon cream of tartar
1/4 teaspoon salt
1 cup sugar
1 cup flaked sweetened coconut
2 1/2 teaspoons grated lemon rind

Preheat oven to 350°.
To prepare crust, place first 4 ingredients in a large bowl; beat with a mixer at medium speed until well blended. Lightly spoon flour into dry measuring cups; level with a knife. Add flour to sugar mixture, beating until mixture resembles coarse meal. Press into bottom of a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 12 minutes or until lightly browned; cool on a wire rack. Set aside.
Lower oven temperature to 325°.
To prepare topping, combine 4 egg whites, cream of tartar, and salt in a large bowl; beat with a mixer at high speed until soft peaks form. Gradually add 1 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Fold in 1 cup flaked sweetened coconut and 2 1/2 teaspoons grated lemon rind; spread evenly over prepared crust. Bake at 325º for 40 minutes or until top is dry and lightly browned. Cool completely on wire rack. Cut into 32 pieces. Store in an airtight container.
Yield: 32 servings (serving size: 1 bar)

NUTRITION PER SERVING
CALORIES 83(28% from fat); FAT 2.6g (sat 1.8g,mono 0.5g,poly 0.1g); PROTEIN 1.1g; CHOLESTEROL 5mg; CALCIUM 1mg; SODIUM 49mg; FIBER 0.3g; IRON 0.3mg; CARBOHYDRATE 14.1g
Cooking Light, DECEMBER 2004

Holiday Green Beans

Add the sour cream at the last minute.

2 1/2 tablespoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried tarragon
1 1/2 pounds green beans, trimmed
2 teaspoons butter or stick margarine
3/4 cup thinly sliced shallots
2 tablespoons low-fat sour cream

Combine first 4 ingredients; set aside.
Steam green beans, covered, 5 minutes or until tender. Keep warm. Melt butter in a Dutch oven over medium heat. Add shallots; sauté 3 minutes. Stir in mustard mixture and green beans; toss well. Cook for 2 minutes or until thoroughly heated. Stir in sour cream, and remove from heat. Serve immediately.
Yield: 10 servings (serving size: 1/2 cup)

NUTRITION PER SERVING
CALORIES 45(29% from fat); FAT 1.5g (sat 0.8g,mono 0.5g,poly 0.1g); PROTEIN 1.6g; CHOLESTEROL 3mg; CALCIUM 33mg; SODIUM 185mg; FIBER 1.5g; IRON 0.9mg; CARBOHYDRATE 7.3g
Cooking Light, DECEMBER 1999

Cheese Soufflé with Fresh Corn

1 1/2 cups fresh corn kernels (about 3 ears)
1 cup skim milk
1/2 cup all-purpose flour
1/2 cup fat-free cottage cheese
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon ground nutmeg
2 large egg yolks
1 cup (4 ounces) reduced-fat extra-sharp cheddar cheese
4 large egg whites (at room temperature)
1/2 teaspoon cream of tartar
Cooking spray

Preheat oven to 400°.
Place first 8 ingredients in a food processor; process until blended, scraping sides of processor bowl once. Add cheddar cheese; pulse 2 times or until well-blended. Spoon corn mixture into a large bowl.
Beat egg whites and cream of tartar at high speed of a mixer until stiff peaks form. Gently fold one-fourth of egg white mixture into corn mixture; gently fold in remaining egg white mixture. Pour mixture into a 2 1/2 quart souffle dish coated with cooking spray.
Place souffle in a 400° oven; immediately reduce oven temperature to 375°, and bake 45 minutes or until puffy and golden.
Yield: 6 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 187(29% from fat); FAT 6.1g (sat 2.8g,mono 1.8g,poly 0.6g); PROTEIN 14.9g; CHOLESTEROL 87mg; CALCIUM 239mg; SODIUM 467mg; FIBER 1.5g; IRON 1mg; CARBOHYDRATE 19.1g
Cooking Light, JUNE 1997

Apple Slaw

The sweet-spicy Pink Lady apples complement the tartness of the cherries and the vinaigrette in this slaw, which is a natural companion for pork chops or ham. Cameo, Fuji, or Gala apples will also work well.

Vinaigrette:
1/3 cup packed brown sugar
1/3 cup cider vinegar
1 1/2 tablespoons vegetable oil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Slaw:
2 1/2 cups chopped Pink Lady or other sweet apple
1 (12-ounce) package broccoli slaw
1 (3-ounce) package dried tart cherries
2 tablespoons unsalted sunflower seed kernels

To prepare vinaigrette, combine first 5 ingredients in a small bowl, stirring well with a whisk.
To prepare slaw, combine apple, broccoli slaw, and dried cherries. Drizzle with vinaigrette; toss well to combine. Sprinkle with sunflower seeds; chill for up to 3 hours.
Yield: 8 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 125(29% from fat); FAT 4g (sat 0.5g,mono 2.1g,poly 1.1g); PROTEIN 2.1g; CHOLESTEROL 0.0mg; CALCIUM 33mg; SODIUM 91mg; FIBER 2.7g; IRON 0.9mg; CARBOHYDRATE 24.9g
Martha Condra
Cooking Light, OCTOBER 2002

Chili-Cheese Casserole for a Crowd

2 teaspoons olive oil
2 cups chopped onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
1 1/2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon unsweetened cocoa
1 teaspoon ground cumin
6 garlic cloves, minced
2 cups water
1 1/2 cups uncooked bulgur or cracked wheat
2 tablespoons minced fresh cilantro
1 (16-ounce) can pinto beans, drained
1 (15-ounce) can black beans, drained
1 (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
1 (14 1/2-ounce) can vegetable broth
2 drained canned chipotle chiles in adobo sauce, minced
2 cups (8 ounces) shredded reduced-fat Monterey Jack cheese, divided
2 cups baked tortilla chips

Preheat oven to 375°.
Heat oil in a Dutch oven over medium-high heat. Add onion and next 7 ingredients (onion through garlic); sauté 5 minutes. Add water and next 7 ingredients (water through chiles); bring to a boil. Reduce heat; simmer, uncovered, 10 minutes, stirring occasionally.
Spoon half of bean mixture into the bottom of a 13 x 9-inch baking dish; sprinkle with 1 cup cheese. Top with remaining bean mixture. Cover and bake at 375° for 40 minutes. Uncover; sprinkle with 1 cup cheese. Bake an additional 10 minutes. Press chips into casserole.
Yield: 12 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 237(21% from fat); FAT 5.5g (sat 2.4g,mono 0.7g,poly 0.6g); PROTEIN 13.4g; CHOLESTEROL 12mg; CALCIUM 198mg; SODIUM 459mg; FIBER 7.4g; IRON 2.5mg; CARBOHYDRATE 36.2g
Cooking Light, AUGUST 1997

Sirloin Steak and Pasta Salad

(Alisa's note: use less red onion, we found it overwhelming)

2 cups uncooked penne or mostaccioli (tube-shaped pasta)
1/4 pound green beans, trimmed
1 (3/4-pound) boneless sirloin steak, trimmed
1 tablespoon salt-free garlic-pepper blend (such as Spice Hunter)
1 1/2 cups thinly sliced red onion
1 1/2 cups thinly sliced red bell pepper
1/4 cup chopped fresh basil
3 tablespoons Dijon mustard
2 tablespoons balsamic vinegar
1 teaspoon extravirgin olive oil
1 teaspoon bottled minced garlic
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup (1 ounce) crumbled blue cheese

Preheat broiler.
While the broiler preheats, bring 3 quarts water to a boil in a large Dutch oven. Add pasta; cook 5 1/2 minutes. Add beans, and cook 3 minutes or until pasta is done. Drain and rinse with cold water. Drain well.
Sprinkle steak with the garlic-pepper blend. Place on a broiler pan; broil 3 inches from heat 10 minutes or until desired degree of doneness, turning after 5 minutes. Let stand 5 minutes. Cut steak diagonally across grain into thin slices.
Combine onion and next 8 ingredients (onion through black pepper) in a large bowl. Add pasta mixture and beef slices; toss well to coat. Sprinkle with cheese.
Yield: 4 servings (serving size: about 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 437(24% from fat); FAT 11.8g (sat 4.3g,mono 4.5g,poly 0.8g); PROTEIN 29.4g; CHOLESTEROL 54mg; CALCIUM 100mg; SODIUM 582mg; FIBER 4.4g; IRON 4.5mg; CARBOHYDRATE 54.4g
Cooking Light, DECEMBER 2003

Moroccan Chicken and Lentils

This dish freezes well, so you can double the recipe and save half for later.

2 teaspoons vegetable oil
8 ounces skinless, boneless chicken thighs, cut into 1-inch pieces
1 cup chopped onion
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 garlic clove, minced
1 tablespoon tomato paste
1 cup canned brown lentils, rinsed and drained
1 cup fat-free, less-sodium chicken broth
1/2 cup water
2 tablespoons golden raisins
1 cup hot cooked basmati rice
2 tablespoons chopped fresh parsley
1 tablespoon slivered almonds, toasted

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; sauté 5 minutes or until browned. Remove chicken from pan. Add onion and next 6 ingredients (onion through garlic) to pan; sauté 3 minutes. Add tomato paste, and cook 1 minute, stirring constantly. Stir in chicken, lentils, broth, water, and raisins. Reduce heat, and cook 5 minutes or until chicken is done, stirring occasionally. Add rice; cook 1 minute or until thoroughly heated, stirring frequently. Sprinkle with parsley and almonds.
Yield: 2 servings (serving size: 1 1/4 cups)

NUTRITION PER SERVING
CALORIES 502(22% from fat); FAT 12.2g (sat 2.2g,mono 3.8g,poly 4.6g); PROTEIN 37.8g; CHOLESTEROL 94mg; CALCIUM 90mg; SODIUM 1061mg; FIBER 12.8g; IRON 5.9mg; CARBOHYDRATE 61.5g
Dana McCauley
Cooking Light, JUNE 2004

Sour Cream Raspberry Swirl Loaf

This cake freezes well for up to 2 months.

1/3 cup seedless raspberry jam
3 tablespoons chopped walnuts, toasted
1 1/2 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3/4 cup sugar
1/4 cup butter, softened
2 teaspoons grated lemon rind
1 1/8 teaspoons vanilla extract, divided
1 large egg
1 large egg white
3/4 cup fat-free sour cream
Cooking spray
1/4 cup sifted powdered sugar
1 1/2 teaspoons 2% reduced-fat milk

Preheat oven to 350°.
Combine raspberry jam and walnuts in a small bowl.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt in a bowl, stirring with a whisk. Combine sugar, butter, lemon rind, 1 teaspoon vanilla, egg, and egg white in a large bowl; beat with a mixer at medium speed until well blended. Add flour mixture and sour cream alternately to sugar mixture, beginning and ending with flour mixture.
Spread half the batter into an 8 x 4-inch loaf pan coated with cooking spray. Spoon raspberry mixture over top, leaving a 1/4-inch border. Spread remaining batter over raspberry mixture.
Bake at 350° for 55 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack. Combine 1/8 teaspoon vanilla , powdered sugar, and milk in a small bowl, stirring well with a whisk. Drizzle over loaf.
Yield: 12 servings (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 184(26% from fat); FAT 5.4g (sat 2.6g,mono 1.6g,poly 0.9g); PROTEIN 3.2g; CHOLESTEROL 28mg; CALCIUM 53mg; SODIUM 155mg; FIBER 0.7g; IRON 1.2mg; CARBOHYDRATE 31.2g
Cooking Light, NOVEMBER 2002

Brunswick Stew with Smoked Paprika

This recipe is said to have originated in Brunswick County, Virginia, in the 1800s. We spiced it up with a little smoked Spanish paprika (available at gourmet specialty stores and some supermarkets). Use rotisserie chicken to speed up preparation. The strong, smoky flavors in this dish pair well with Champagne or sparkling wine.

2 cups (3/4-inch) cubed Yukon gold potato
2 cups thinly sliced yellow onion
2 cups frozen corn kernels, thawed
1 cup frozen baby lima beans, thawed
1/2 cup tomato sauce
2 (14-ounce) cans fat-free, less-sodium chicken broth
2 bacon slices, cut crosswise into 1/2-inch strips
3 cups shredded cooked chicken breast
1/2 teaspoon sweet Spanish smoked paprika
1/2 teaspoon kosher salt
1/4 teaspoon ground red pepper

Combine first 7 ingredients in a Dutch oven over medium-high heat; bring to a boil. Reduce heat to low; simmer 30 minutes or until potatoes are tender, stirring occasionally. Stir in chicken, paprika, salt, and pepper; simmer 15 minutes.
Yield: 6 servings (serving size: about 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 308(22% from fat); FAT 7.5g (sat 2.4g,mono 3g,poly 1.4g); PROTEIN 29.4g; CHOLESTEROL 65mg; CALCIUM 36mg; SODIUM 645mg; FIBER 4.9g; IRON 2.2mg; CARBOHYDRATE 31.6g
Domenica Marchetti
Cooking Light, OCTOBER 2004

Sausage-and-Egg Casserole

1 pound bulk turkey breakfast sausage
3 cups (1/2-inch) cubed white bread (about 6 [1-ounce] slices)
2 cups skim milk
1 1/2 cups egg substitute
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 teaspoon dry mustard
Vegetable cooking spray

Preheat oven to 350°.
Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well.
Combine sausage and next 5 ingredients (sausage through dry mustard) in a 13 x 9-inch baking dish coated with cooking spray; stir well. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean.
Note: Look for this sausage product in the fresh-meat or freezer section of the grocery store.
Yield: 9 servings

NUTRITION PER SERVING
CALORIES 157(27% from fat); FAT 4.7g (sat 1.7g,mono 1.7g,poly 0.9g); PROTEIN 14.4g; CHOLESTEROL 23mg; CALCIUM 150mg; SODIUM 471mg; FIBER 0.4g; IRON 1.2mg; CARBOHYDRATE 13.1g
Cooking Light, MAY 1996

Black Bean Burrito Bake

Half of the beans are finely chopped to give the filling a thick, creamy consistency. This dish can be made up to 8 hours in advance and chilled; just bring it back to room temperature before baking.

1 (7-ounce) can chipotle chiles in adobo sauce
1/2 cup reduced-fat sour cream
1 (15-ounce) can black beans, rinsed, drained, and divided
1 cup frozen whole-kernel corn, thawed
4 (8-inch) flour tortillas
Cooking spray
1 cup bottled salsa
1/2 cup (2 ounces) shredded Monterey Jack cheese

Preheat oven to 350°.
Remove one chile from can. Chop chile. Reserve remaining adobo sauce and chiles for another use. Combine sour cream and chile in a medium bowl; let stand 10 minutes.
Place half of beans in a food processor; process until finely chopped. Add chopped beans, remaining beans, and corn to sour cream mixture.
Spoon 1/2 cup bean mixture down the center of each tortilla. Roll up tortillas; place, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Spread salsa over tortillas; sprinkle with cheese. Cover and bake at 350° for 20 minutes or until thoroughly heated.
Yield: 4 servings (serving size: 1 burrito)

NUTRITION PER SERVING
CALORIES 365(29% from fat); FAT 11.7g (sat 5.8g,mono 2.8g,poly 0.8g); PROTEIN 15.7g; CHOLESTEROL 28mg; CALCIUM 311mg; SODIUM 893mg; FIBER 7.2g; IRON 3.5mg; CARBOHYDRATE 55.3g
Cooking Light, MARCH 2003

Sour Cream-Hazelnut Bundt Cake

The moist cake is enhanced by the hidden surprise of crunchy hazelnuts and chocolate-hazelnut spread. Bake the cake up to two days ahead of the brunch, and store at room temperature. Or bake it up to a month ahead, and freeze; thaw at room temperature.

Cooking spray
1 tablespoon dry breadcrumbs
1 1/2 cups granulated sugar
1/2 cup butter, softened
2 large eggs
1 teaspoon vanilla extract
1 (16-ounce) carton fat-free sour cream
2 1/2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup chopped hazelnuts, toasted
2 tablespoons chocolate-hazelnut spread (such as Nutella)
1 teaspoon powdered sugar

Preheat oven to 350°.
Coat a 12-cup Bundt pan with cooking spray; dust with breadcrumbs.
Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 2 minutes). Add eggs, 1 at a time, beating well after each addition. Add vanilla and sour cream; beat until well blended.
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking powder, baking soda, and salt in a medium bowl, stirring with a whisk until well combined. Add flour mixture to sugar mixture, stirring just until combined.
Spoon half of batter into prepared Bundt pan; sprinkle evenly with hazelnuts. Drop small spoonfuls of chocolate spread over nuts. Spoon remaining batter over chocolate spread; swirl batter using the tip of a knife. Bake at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack for 15 minutes; remove cake from pan. Cool completely on a wire rack. Sprinkle cake with powdered sugar.
Yield: 14 servings (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 293(30% from fat); FAT 9.8g (sat 4.8g,mono 3.6g,poly 0.7g); PROTEIN 5.4g; CHOLESTEROL 51mg; CALCIUM 82mg; SODIUM 226mg; FIBER 1g; IRON 1.4mg; CARBOHYDRATE 46.1g
Martha Condra
Cooking Light, NOVEMBER 2004

Dijon-Lemon Vinaigrette

3 tablespoons vegetable broth or water
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
2 teaspoons minced garlic
2 teaspoons Worcestershire sauce
1/2 teaspoon black pepper
1/4 teaspoon salt

Combine all ingredients in a jar; cover tightly, and shake vigorously. Store in refrigerator.
Yield: 2/3 cup (serving size: 1 tablespoon)

NUTRITION PER SERVING
CALORIES 25(86% from fat); FAT 2.4g (sat 0.3g,mono 1.7g,poly 0.2g); PROTEIN 0.1g; CHOLESTEROL 0.0mg; CALCIUM 3mg; SODIUM 93mg; FIBER 0.0g; IRON 0.1mg; CARBOHYDRATE 1g
Lia Mack Huber
Cooking Light, JUNE 2001

Chicken Breasts Stuffed with Artichokes, Lemon, and Goat Cheese

You can stuff the chicken breasts and chill up to 4 hours before cooking.

2 1/2 tablespoons Italian-seasoned breadcrumbs
2 teaspoons grated lemon rind
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (6-ounce) jar marinated artichoke hearts, drained and chopped
1 (3-ounce) package herbed goat cheese, softened
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

Preheat oven to 375°.
Combine first 6 ingredients; stir well.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Top each breast half with 2 tablespoons cheese mixture; roll up jelly-roll fashion. Tuck in sides; secure each roll with wooden picks.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan, and cook 3 minutes on each side or until browned. Wrap the handle of pan with foil, and bake at 375° for 15 minutes or until chicken is done.
Yield: 4 servings

NUTRITION PER SERVING
CALORIES 234(30% from fat); FAT 7.8g (sat 3.5g,mono 1.4g,poly 0.5g); PROTEIN 33g; CHOLESTEROL 78mg; CALCIUM 49mg; SODIUM 545mg; FIBER 1.5g; IRON 1.6mg; CARBOHYDRATE 7.2g
Katherine Cobbs
Cooking Light, APRIL 2003

Multigrain Honey Bread

Oats, whole wheat flour, bran flakes, and wheat germ make this bread dense and full flavored. The recipe makes two loaves, so freeze one to enjoy later. Wrap in plastic wrap then aluminum foil, and store in the freezer for up to 2 months.

1/3 cup honey
2 packages dry yeast (about 4 1/2 teaspoons)
4 cups warm water (100° to 110°)
8 cups all-purpose flour, divided
2 cups whole wheat flour
2 cups regular oats
1 cup wheat bran flakes cereal (such as Bran Flakes)
1 cup toasted wheat germ
4 teaspoons salt
Cooking spray

Dissolve honey and yeast in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flours into dry measuring cups; level with a knife. Add 7 cups all-purpose flour, whole wheat flour, and the next 4 ingredients (whole wheat flour through salt) to yeast mixture; stir well to form a stiff dough. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of the remaining all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough.)
Punch the dough down; cover and let rest 5 minutes. Divide in half. Working with one portion at a time (cover remaining dough to prevent drying), roll each portion into a 15 x 8-inch rectangle on a floured surface. Roll up each rectangle tightly, starting with a short edge, pressing firmly to eliminate air pockets; pinch seam and ends to seal. Place rolls, seam sides down, in 2 (9 x 5-inch) loaf pans coated with cooking spray. Cover and let rise 45 minutes or until doubled in size.
Preheat oven to 350°.
Uncover dough; bake at 350° for 40 minutes or until loaves are browned on bottom and sound hollow when tapped. Remove from pans; cool on wire racks.
Yield: 2 loaves, 18 slices per loaf (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 166(6% from fat); FAT 1.1g (sat 0.2g,mono 0.2g,poly 0.5g); PROTEIN 5.6g; CHOLESTEROL 0.0mg; CALCIUM 12mg; SODIUM 270mg; FIBER 2.7g; IRON 2.4mg; CARBOHYDRATE 34.2g
Cooking Light, DECEMBER 2003

Border-Style Shrimp

This dish is also good served over yellow rice or Spanish rice. Have the seafood counter at your supermarked peel and devein the shrimp while you finish shopping.

(Alisa's note: We added more hot sauce individually once we served it.)

Cooking spray
1 1/2 cups chopped white onion
1 teaspoon ground cumin
1 teaspoon chili powder
1 1/2 pounds medium shrimp, peeled and deveined
2 garlic cloves, minced
2 tablespoons butter
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1/4 cup fresh lime juice
1/4 cup finely chopped green onions
Lime wedges (optional)

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Add cumin, chili powder, shrimp, and garlic; sauté 4 minutes. Remove from heat, and add butter, salt, and hot sauce. Stir until the butter melts. Stir in juice and green onions. Garnish with the lime wedges, if desired.
Yield: 4 servings (serving size: about 1 cup shrimp)

NUTRITION PER SERVING
CALORIES 266(30% from fat); FAT 9g (sat 4.1g,mono 2.1g,poly 1.4g); PROTEIN 35.6g; CHOLESTEROL 274mg; CALCIUM 113mg; SODIUM 618mg; FIBER 1.8g; IRON 4.5mg; CARBOHYDRATE 9.7g
Cooking Light, DECEMBER 2003

Penne with Brussels Sprouts and Crisp Bacon

To trim Brussels sprouts, discard the tough outer leaves and trim off about 1/4 inch from stems. Don't trim too much from the stems, or the sprouts will fall apart.

(Alisa's note: You may find you need more flour to thicken the sauce)

12 ounces uncooked penne (tube-shaped pasta)
3 cups trimmed, halved Brussels sprouts (about 1 pound)
1/4 teaspoon salt
2 bacon slices
1 cup 1% low-fat milk
2 tablespoons all-purpose flour
1 (14-ounce) can fat-free, less-sodium chicken broth
1 tablespoon butter
3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese, divided
1 tablespoon chopped hazelnuts, toasted
1/4 teaspoon freshly ground black pepper

Cook pasta according to package directions, omitting the salt and fat. Drain well.
Steam Brussels sprouts, covered, 7 minutes or until tender. Drain and sprinkle with salt.
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble bacon; set aside.
Add Brussels sprouts to the bacon drippings in pan; sauté 5 minutes or until lightly browned. Stir in cooked pasta; cover mixture, and keep warm.
Combine milk, flour, and broth, stirring well with a whisk. Melt butter in a medium saucepan over medium heat. Gradually add milk mixture, stirring constantly with a whisk until well blended. Cook for 6 minutes or until thickened, stirring constantly. Stir in 1/4 cup cheese, stirring until cheese melts. Pour sauce over pasta mixture, tossing to coat. Top with remaining 1/2 cup cheese, nuts, bacon, and pepper; serve immediately.
Yield: 6 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 384(28% from fat); FAT 12g (sat 5.3g,mono 4.3g,poly 1.3g); PROTEIN 17.4g; CHOLESTEROL 23mg; CALCIUM 207mg; SODIUM 476mg; FIBER 4.9g; IRON 3.3mg; CARBOHYDRATE 53.3g
Joanne Weir
Cooking Light, NOVEMBER 2005

Seven-Layer Tortilla Pie

1 tablespoon olive oil
1 cup chopped red bell pepper
3/4 cup chopped green bell pepper
1/2 cup chopped red onion
1/2 cup chopped seeded Anaheim chile or 1 (4.5-ounce) can chopped green chiles, drained
2 tablespoons minced fresh cilantro
1 teaspoon dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
2 cups no-salt-added tomato juice
2 (15-ounce) cans black beans, drained
2 (15-ounce) cans cannellini beans or other white beans, drained
1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
Cooking spray
7 (8-inch) flour tortillas
Cilantro sprigs (optional)

Heat oil in a large nonstick skillet over medium heat. Add bell peppers, onion, and next 5 ingredients (onion through cumin); saute 5 minutes or until tender. Add juice; cook 8 minutes or until reduced to 2 1/2 cups.
Combine black beans and half of tomato juice mixture in a bowl; stir well. Stir cannellini beans into remaining tomato juice mixture. Set both aside.
Preheat oven to 325°.
Combine cheeses in a bowl; toss well. Line a 9-inch pie plate with foil, allowing 6 inches of foil to extend over opposite edges of pie plate. Repeat procedure with another sheet of foil, extending foil over remaining edges of pie plate. Coat foil with cooking spray; place 1 tortilla in bottom of dish. Spread 1 cup cannellini bean mixture over tortilla; sprinkle with 1/4 cup cheeses. Place 1 tortilla over cheeses, pressing gently. Spread 1 cup black bean mixture over tortilla; sprinkle with 1/4 cup cheeses. Place 1 tortilla over cheeses, pressing gently. Repeat layers, ending with the remaining black bean mixture and cheeses.
Bring edges of foil to center, and fold to seal. Bake at 325° for 40 minutes. Remove from oven; let stand, covered, 10 minutes. Remove foil packet from dish. Unwrap pie, and slide onto serving plate using spatula. Cut into wedges, and garnish with cilantro, if desired.
Yield: 8 servings (serving size: 1 wedge)

NUTRITION PER SERVING
CALORIES 423(23% from fat); FAT 11g (sat 4.1g,mono 2.5g,poly 1.9g); PROTEIN 24.5g; CHOLESTEROL 18mg; CALCIUM 353mg; SODIUM 758mg; FIBER 7.4g; IRON 5mg; CARBOHYDRATE 59.3g
Cooking Light, APRIL 1997

Chicken and Mushrooms in Garlic White Wine Sauce

4 ounces uncooked medium egg noodles
1 pound skinless, boneless chicken breast halves
2 tablespoons all-purpose flour, divided
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 tablespoons olive oil, divided
1 tablespoon bottled minced garlic
1/2 teaspoon dried tarragon
1 (8-ounce) package presliced mushrooms
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1/4 cup grated Parmesan cheese

Cook noodles according to package directions, omitting salt and fat. Drain and keep warm.
Cut chicken into 1-inch pieces. Place chicken breast halves in a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper, stirring well with a whisk. Sprinkle flour mixture over chicken; toss to coat.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 4 minutes or until browned. Remove chicken from pan. Add remaining 1 tablespoon oil to pan. Add garlic, tarragon, and mushrooms to pan; sauté for 3 minutes or until liquid evaporates and mushrooms darken. Add white wine to pan; cook 1 minute. Stir in remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Stir in broth, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper; cook 1 minute or until slightly thick, stirring frequently.
Return chicken to the pan. Cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon cheese.
Yield: 4 servings

NUTRITION PER SERVING
CALORIES 350(29% from fat); FAT 11.1g (sat 2.6g,mono 6.2g,poly 1.4g); PROTEIN 34.3g; CHOLESTEROL 99mg; CALCIUM 91mg; SODIUM 502mg; FIBER 1.2g; IRON 2.5mg; CARBOHYDRATE 26.5g
David Bonom
Cooking Light, NOVEMBER 2006

Smoked-Gouda Rolls

1 package dry yeast (about 2 1/4 teaspoons)
1 tablespoon sugar
1/4 cup warm water (105° to 115°)
3/4 cup 1% low-fat milk
1 tablespoon stick margarine or butter
1 tablespoon Dijon mustard
3 cups bread or all-purpose flour, divided
1/2 teaspoon salt
1/8 teaspoon ground red pepper
Cooking spray
3/4 cup (3 ounces) shredded smoked Gouda cheese
1 tablespoon water
1 large egg white, lightly beaten
2 teaspoons sesame seeds

Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Combine milk and margarine in a small saucepan over low heat; heat until margarine melts (do not boil). Remove from heat; stir in mustard. Cool milk mixture slightly. Lightly spoon flour into dry measuring cups; level with a knife. Combine yeast mixture, milk mixture, flour, salt, and pepper in a food processor; process 1 minute. Turn dough out onto a lightly floured surface; knead 3 or 4 times.
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; cover and let rest 5 minutes. Sprinkle with cheese; knead lightly.
Divide dough into 12 equal portions. Working with 1 portion at a time (cover remaining dough to keep from drying), shape each portion into a 10-inch-long rope; tie loosely into a simple knot. Place knots on baking sheets coated with cooking spray. Cover and let rise 30 minutes or until doubled in bulk.
Preheat oven to 375°.
Uncover the dough. Combine 1 tablespoon water and egg white; brush over dough. Sprinkle with sesame seeds. Bake at 375° for 15 minutes or until golden brown. Serve warm.
Yield: 1 dozen (serving size: 1 roll)

NUTRITION PER SERVING
CALORIES 176(20% from fat); FAT 4g (sat 1.7g,mono 1.2g,poly 0.7g); PROTEIN 7g; CHOLESTEROL 9mg; CALCIUM 79mg; SODIUM 217mg; FIBER 0.2g; IRON 1.7mg; CARBOHYDRATE 27.2g
Cooking Light, NOVEMBER 1998

Green Beans with Toasted Hazelnut-Lemon Butter

Prepare the butter up to a week ahead and refrigerate, or up to three weeks in advance and freeze. Prepare extra butter to serve with bread or baked potatoes.

1 1/2 tablespoons butter, softened
3 tablespoons finely chopped hazelnuts, toasted
1 1/2 teaspoons grated lemon rind
2 1/4 teaspoons salt, divided
8 cups water
1 1/2 pounds green beans, trimmed

Combine butter, hazelnuts, rind, and 1/2 teaspoon salt in a small bowl; stir with a fork until well blended.
Bring 8 cups water and remaining 1 3/4 teaspoons salt to a boil in a large saucepan. Add green beans; cook 3 minutes. Drain. Return pan to medium heat. Add beans and butter mixture; cook 3 minutes or until the butter mixture melts. Toss gently to coat.
Yield: 6 servings (serving size: 1 1/3 cups)

NUTRITION PER SERVING
CALORIES 54(52% from fat); FAT 3.1g (sat 0.8g,mono 1.9g,poly 0.3g); PROTEIN 1.7g; CHOLESTEROL 3mg; CALCIUM 51mg; SODIUM 400mg; FIBER 3.8g; IRON 0.6mg; CARBOHYDRATE 6.4g
Cynthia Nims
Cooking Light, NOVEMBER 2006

Brussels Sprouts with Honey-Glazed Pearl Onions and Capocollo

Capocollo is a delicious, tangy Italian-style cured ham. Look for it sliced in the supermarket deli section. If you can't find capocollo, substitute prosciutto.

3 quarts water
3 cups pearl onions
5 cups trimmed and quartered Brussels sprouts (about 1 3/4 pounds)
Cooking spray
1/2 cup (2 ounces) chopped capocollo ham
1/4 cup water
1/2 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
3 tablespoons honey

Bring 3 quarts of water to a boil in a Dutch oven. Add onions; cook 1 minute. Remove onions with a slotted spoon. Drain and rinse under cold running water; drain. Set aside. Add Brussels sprouts to boiling water; boil 2 minutes or until crisp-tender. Drain. Pinch stem end of each onion; discard peels.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham; sauté 5 minutes or until lightly browned. Remove from pan. Wipe pan with a paper towel; recoat pan with cooking spray. Add peeled onions; cook over medium heat 5 minutes. Add Brussels sprouts and 1/4 cup water; cover and cook 8 minutes or tender, stirring occasionally. Sprinkle with freshly ground black pepper and kosher salt. Drizzle with honey; stir gently. Top with ham.
Yield: 10 servings (serving size: 1/2 cup)

NUTRITION PER SERVING
CALORIES 100(18% from fat); FAT 2g (sat 0.9g,mono 0.0g,poly 0.1g); PROTEIN 3.5g; CHOLESTEROL 4mg

Erin's Parmesan-Garlic-Basil Mashed Potatoes

5 - 6 red potatoes, quartered (or cut smaller, either works), don't peel 'em.
parmesan cheese, grated, shredded, whatever (about a cup)
3 - 4 cloves chopped/pressed/minced garlic (I use way more, b/c I like garlic)
1/2 cup chopped fresh basil (I use more like a cup, I think)
1/4 cup Extra Virgin Olive Oil
sea salt & ground pepper to season/taste

Put the potatoes into a pot, cover with water plus an inch or two - bring to a boil and let cook about 15-20 mins, or until they're soft enough to coarsely mash with the side of a metal spoon. Drain, and reserve a little cooking water. Put them back in the pot on the stove, and shake a little to dry them off. Mash with the spoon, or to your desired level of mash-ness. Then dump in the garlic and olive oil - use a little reserved cooking liquid if they seem overly dry - and stir, stir, stir. Or you could use chicken/veggie stock or even milk, up to you. Next, dump in the basil and about 1/4 to 1/2 cup of parmesan, mix until everything is well combined. I'm sure I use more than that, though, maybe even a cup. Salt and pepper to taste, et voila - eat!

Amber's Cranberry/Cherry Sauce

12-oz frozen cranberry juice cocktail, thawed (I use the organic kind, because it's not so sickeningly sweet as the other stuff)
1 cup water
1 (packed) cup light brown sugar
1 cinnamon stick, broken in half
1/4 teaspoon ground allspice
6 oz dried tart cherries
12-oz bag fresh cranberries

Bring thawed cranberry juice, water, brown sugar, cinnamon stick, and allspice to a boil in a medium saucepan over medium-high heat, stirring until sugar completely dissolves. While still boiling, add the dried cherries and cook 3 minutes. Add the cranberries and cook until they pop, stirring occasionally, 12 minutes or until slightly thickened. Remove cinnamon stick. Pour into bowl, cover, and chill overnight. Voila! Tart and saucy!

Caramelized Onion and Goat Cheese Pizza

2 teaspoons olive oil
2 cups thinly sliced onion, separated into rings (about 1 onion)
1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
1/2 cup bottled pizza sauce (such as Contadina)
1/4 cup chopped drained oil-packed sun-dried tomato halves
2/3 cup (3 ounces) crumbled goat cheese
1/4 cup chopped fresh basil

Preheat oven to 450°.
Heat olive oil in a large nonstick skillet over medium-high heat. Add onion; cover and cook for 3 minutes. Uncover and cook for 11 minutes or until golden brown, stirring frequently.
Place the pizza crust on a baking sheet. Combine the sauce and tomatoes. Spread sauce mixture over pizza crust. Top with onion and cheese. Bake at 450° for 10 minutes or until crust is golden brown. Sprinkle with basil. Cut into 6 wedges.
Yield: 6 servings (serving size: 1 wedge)

NUTRITION PER SERVING
CALORIES 285(29% from fat); FAT 9.2g (sat 3.8g,mono 4g,poly 1g); PROTEIN 11.6g; CHOLESTEROL 7mg; CALCIUM 238mg; SODIUM 577mg; FIBER 1.4g; IRON 2.6mg; CARBOHYDRATE 38.4g
Cooking Light, OCTOBER 2001

Graham Cracker-and-Pecan Praline Popcorn

(I suggest either using only 8 cups of popcorn or making another half recipe of the sugar syrup mixture just to make sure you have ample coverage).

10 cups popcorn (popped without salt or fat)
2 cups honey-flavored bear-shaped graham crackers (such as Teddy Grahams)
1/2 cup coarsely chopped pecans
Cooking spray
1 cup packed dark brown sugar
1/4 cup light-colored corn syrup
1 1/2 tablespoons butter or stick margarine

Preheat oven to 325°.
Combine the first 3 ingredients in a large bowl. Spread mixture onto a jelly-roll pan lined with foil and coated with cooking spray.
Combine brown sugar, corn syrup, and butter in a medium saucepan. Bring to a boil over medium heat, stirring constantly. Cover and cook 1 minute. Uncover and cook, without stirring, until the candy thermometer registers 290° (about 5 minutes).
Drizzle the brown sugar mixture over popcorn mixture; toss to coat. Bake at 325° for 30 minutes, stirring once. Cool completely on a wire rack in pan, and break into large pieces.
Note: Store in an airtight container for up to 2 weeks.
Yield: 12 cups (serving size: 1/2 cup)

CALORIES 97(32% from fat); FAT 3.5g (sat 0.7g,mono 1.6g,poly 0.9g); PROTEIN 1g; CHOLESTEROL 2mg; CALCIUM 7mg; SODIUM 47mg; FIBER 0.7g; IRON 0.5mg; CARBOHYDRATE 16.4g
Cooking Light, NOVEMBER 2000

Broiled Tilapia with Thai Coconut-Curry Sauce

1 teaspoon dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped green onions
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon salt, divided
1 (14-ounce) can light coconut milk
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets
Cooking spray
3 cups hot cooked basmati rice
4 lime wedges

Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Yield: 4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)

NUTRITION PER SERVING
CALORIES 506(30% from fat); FAT 17.1g (sat 5.9g,mono 6g,poly 2.5g); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g

Chunky Potato-Crab Chowder

2 tablespoons butter
1 cup chopped onion
3/4 cup chopped celery
1 garlic clove, minced
3 1/2 cups (1-inch) cubed red potato (about 1 pound)
3 tablespoons all-purpose flour
2 1/2 cups 2% reduced-fat milk
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon grated whole nutmeg
1 (14 3/4-ounce) can cream-style corn
1 (14-ounce) can fat-free, less-sodium chicken broth
8 ounces lump crabmeat, shell pieces removed
3 tablespoons chopped fresh parsley
1 teaspoon salt

Melt butter in a large saucepan over medium-high heat. Add onion, celery, and garlic; sauté 4 minutes. Add potato; sauté 1 minute. Sprinkle with flour; cook 1 minute, stirring constantly. Stir in milk, thyme, pepper, nutmeg, corn, and broth. Bring to a simmer over medium heat, stirring frequently. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Stir in crab, parsley, and salt; cook 5 minutes, stirring occasionally.
Yield: 6 servings (serving size: 1 1/2 cups)

Blueberry Pound Cake

2 cups granulated sugar
1/2 cup light butter
1/2 (8-ounce) block 1/3-less-fat cream cheese, softened
3 large eggs
1 large egg white
3 cups all-purpose flour, divided
2 cups fresh or frozen blueberries
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 (8-ounce) carton lemon low-fat yogurt
2 teaspoons vanilla extract
Cooking spray
1/2 cup powdered sugar
4 teaspoons lemon juice

Preheat oven to 350°.
Beat first 3 ingredients at medium speed of a mixer until well-blended (about 5 minutes). Add eggs and egg white, 1 at a time, beating well after each addition. Lightly spoon flour into dry measuring cups; level with a knife. Combine 2 tablespoons flour and blueberries in a small bowl, and toss well. Combine remaining flour, baking powder, baking soda, and salt. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with flour mixture. Fold in blueberry mixture and vanilla; pour cake batter into a 10-inch tube pan coated with cooking spray. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean.
Cool cake in pan 10 minutes; remove from pan. Combine powdered sugar and lemon juice in a small bowl; drizzle over warm cake. Cut with a serrated knife.
Yield: 16 servings (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 287(19% from fat); FAT 6.1g (sat 3.4g,mono 1.8g,poly 0.4g); PROTEIN 5.7g; CHOLESTEROL 57mg; CALCIUM 50mg; SODIUM 227mg; FIBER 1.5g; IRON 1.3mg; CARBOHYDRATE 53.9g
Cooking Light, JULY 1998

Ham and Asparagus Frittata

(I love that this recipe was created by a dietician and MPH.)

2/3 cup chopped 33%-less-sodium ham (about 3 ounces)
1/2 cup (2 ounces) shredded low-fat Jarlsberg cheese
1/4 teaspoon black pepper
1/8 teaspoon salt
3 large egg whites
2 large eggs
Cooking spray
1/2 cup finely chopped onion
1/2 cup finely chopped bell pepper
1/2 cup (1-inch) slices asparagus
1/4 teaspoon Italian seasoning

Preheat broiler.
Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.
Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.
Yield: 2 servings (serving size: 2 wedges)

NUTRITION PER SERVING
CALORIES 251(33% from fat); FAT 9.2g (sat 3.4g,mono 3.5g,poly 1.1g); PROTEIN 31.3g; CHOLESTEROL 247mg; CALCIUM 373mg; SODIUM 791mg; FIBER 2g; IRON 2.1mg; CARBOHYDRATE 9.6g
Elaine Magee, M.P.H., R.D.
Cooking Light, APRIL 2004

Diner Meat Loaf "Muffins"

Sit down to a meat loaf in a half hour with this recipe. Serve with steamed green beans and roasted potato wedges for an at-home version of a blue-plate special.

1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves, minced
1 cup ketchup, divided
1 1/2 pounds ground beef, extra lean (raw)
1 cup finely crushed fat-free saltine crackers (about 20)
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 large eggs
Cooking spray

Preheat oven to 350°.
Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.
Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.
Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.
Yield: 6 servings (serving size: 2 "muffins")

NUTRITION PER SERVING
CALORIES 276(28% from fat); FAT 8.6g (sat 3g,mono 4g,poly 0.8g); PROTEIN 28.7g; CHOLESTEROL 131mg; CALCIUM 48mg; SODIUM 759mg; FIBER 1.8g; IRON 3.9mg; CARBOHYDRATE 21.7g
David Bonom
Cooking Light, MARCH 2006

Golden Potato-Leek Soup

Yukon gold potatoes are the key ingredient to give the soup rich, buttery flavor.

1 tablespoon butter
3 cups thinly sliced leek (about 3 medium)
6 cups cubed peeled Yukon gold potato (about 2 1/4 pounds)
2 cups water
1/2 teaspoon salt
2 (14-ounce) cans organic vegetable broth (such as Swanson Certified Organic)
2 thyme sprigs

Remaining Ingredients:
1/3 cup whipping cream
1/4 teaspoon freshly ground black pepper
Thyme sprigs (optional)

To prepare soup, melt butter in a Dutch oven over medium heat. Add leek; cook 10 minutes or until tender, stirring occasionally (do not brown).
Add potatoes, water, salt, broth, and 2 thyme sprigs. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until potatoes are very tender.
Remove pan from heat; discard thyme sprigs. Partially mash potatoes with a potato masher; stir in cream. Sprinkle with black pepper. Serve with cheddar toasts. Garnish with thyme sprigs, if desired.
Yield: 8 servings (serving size: about 1 cup soup)

NUTRITION PER SERVING
CALORIES 299(25% from fat); FAT 8.6g (sat 4.7g,mono 2.7g,poly 0.6g); PROTEIN 7.5g; CHOLESTEROL 25mg; CALCIUM 113mg; SODIUM 660mg; FIBER 3.9g; IRON 2mg; CARBOHYDRATE 48.4g
Mark Bittman
Cooking Light, OCTOBER 2005

Cheesy Spinach-Artichoke Dip

11 (6-inch) pita bread rounds
1/3 cup chopped sun-dried tomatoes, packed without oil
1 cup boiling water
1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-ounce) tub light cream cheese, softened
1 (8-ounce) carton low-fat sour cream
3/4 cup grated Parmesan cheese
3/4 cup fat-free milk
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/2 cup diced onion
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground pepper

1. Preheat oven to 350°.
2. Split each pita bread in half horizontally; cut each half into 6 wedges. Place pita wedges in a single layer on baking sheets; bake at 350° for 10 minutes or until toasted.
3. Combine sun-dried tomatoes and boiling water in a bowl; let stand for 1 hour or until soft.
4. Place artichokes and next 11 ingredients (through garlic) in a 3 1/2-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting 1 hour. Drain tomatoes; stir into dip. Cover and cook 1 hour. Serve warm with toasted pita wedges.
Yield: 5 1/4 cups dip (serving size: 1/4 cup dip and about 6 pita wedges)

NUTRITION PER SERVING
CALORIES 166(26% from fat); FAT 4.8g (sat 2.9g); PROTEIN 7.6g; CHOLESTEROL 14mg; CARBOHYDRATES 22.9g; SODIUM 429mg; FIBER 1.3g; IRON 1.4mg
Cooking Light, OCTOBER 2004

Classic Beef Pot Roast

Cuts of beef that perform well for pot roasting go by many different names: Blade roast, cross-rib roast (or shoulder clod), seven-bone pot roast, arm pot roast, and boneless chuck roast are all acceptable cuts for this traditional recipe.

1 teaspoon olive oil
1 (3-pound) boneless chuck roast, trimmed
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cups coarsely chopped onion
1 cup dry red wine
4 thyme sprigs
3 garlic cloves, chopped
1 (14-ounce) can fat-free, less-sodium beef broth
1 bay leaf
4 large carrots, peeled and cut diagonally into 1-inch pieces
2 pounds Yukon gold potatoes, peeled and cut into 2-inch pieces
Fresh thyme leaves (optional)

Preheat oven to 350º.
Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle chuck roast with salt and pepper. Add roast to pan; cook 5 minutes, turning to brown on all sides. Remove roast from pan. Add onion to pan; sauté 8 minutes or until tender.
Return browned roast to pan. Add the red wine, thyme sprigs, chopped garlic, beef broth, and bay leaf to pan; bring to a simmer. Cover pan and bake at 350° for 1 1/2 hours or until the roast is almost tender.
Add carrots and potatoes to pan. Cover and bake an additional 1 hour or until vegetables are tender. Remove thyme sprigs and bay leaf from pan; discard. Shred meat with 2 forks. Serve roast with vegetable mixture and cooking liquid. Garnish with thyme leaves, if desired.
Yield: 10 servings (serving size: 3 ounces roast, about 3/4 cup vegetables, and about 3 tablespoons cooking liquid)

NUTRITION PER SERVING
CALORIES 307(31% from fat); FAT 10.4g (sat 3.5g,mono 4.8g,poly 0.5g); PROTEIN 28.6g; CHOLESTEROL 85mg; CALCIUM 34mg; SODIUM 340mg; FIBER 2.8g; IRON 3.9mg; CARBOHYDRATE 23.7g
Jeanne Thiel Kelley
Cooking Light, OCTOBER 2006

Shrimp Fried Rice

3 (3 1/2-ounce) bags boil-in-bag long-grain rice
1 (10-ounce) package frozen green peas
Cooking spray
2 large eggs, lightly beaten
1 tablespoon canola oil
1 cup chopped green onions
1 tablespoon bottled ground fresh ginger (such as Spice World)
12 ounces medium shrimp, peeled and deveined
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon dark sesame oil
1/4 teaspoon salt
Dash of crushed red pepper

Cook rice according to package directions, omitting salt and fat. Drain. Remove rice from bags, and return to pan. Add peas to the pan, stirring well. Cover and keep warm.
Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add eggs to pan; cook 1 minute or until set. Remove eggs from pan; coarsely chop. Return pan to heat; add canola oil to pan. Add onions and ginger to pan; sauté 1 minute. Add shrimp to pan; sauté 2 minutes or until shrimp are done.
Add shrimp mixture and eggs to rice mixture; stir well. Combine vinegar and the remaining ingredients, stirring well. Drizzle vinegar mixture over rice mixture; stir well.

Yield: 6 servings (serving size: about 1 1/2 cups)
NUTRITION PER SERVING
CALORIES 392(15% from fat); FAT 6.7g (sat 1.1g,mono 2.8g,poly 1.9g); PROTEIN 19.3g; CHOLESTEROL 155mg; CALCIUM 67mg; SODIUM 478mg; FIBER 3.2g; IRON 4.9mg; CARBOHYDRATE 61.9g
Allison Fishman
Cooking Light, AUGUST 2006

Chicken and Summer Vegetable Tostadas

I used frozen sweet corn and it was good.

1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons canola oil
12 ounces chicken breast tenders
1 cup chopped red onion (about 1)
1 cup fresh corn kernels (about 2 ears)
1 cup chopped zucchini (about 4 ounces)
1/2 cup green salsa
3 tablespoons chopped fresh cilantro, divided
4 (8-inch) fat-free flour tortillas
Cooking spray
1 cup (4 ounces) shredded Monterey Jack cheese

Preheat broiler.
Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Yield: 4 servings
NUTRITION PER SERVING
CALORIES 398(30% from fat); FAT 13.1g (sat 5.9g,mono 4.1g,poly 1.2g); PROTEIN 32.5g; CHOLESTEROL 75mg; CALCIUM 236mg; SODIUM 799mg; FIBER 3.1g; IRON 1.4mg; CARBOHYDRATE 36.7g
Melanie Barnard
Cooking Light, AUGUST 2006

Golden Potato-Leek Soup

Yukon gold potatoes are the key ingredient to give the soup rich, buttery flavor.

1 tablespoon butter
3 cups thinly sliced leek (about 3 medium)
6 cups cubed peeled Yukon gold potato (about 2 1/4 pounds)
2 cups water
1/2 teaspoon salt
2 (14-ounce) cans organic vegetable broth (such as Swanson Certified Organic)
2 thyme sprigs

Remaining Ingredients:
1/3 cup whipping cream
1/4 teaspoon freshly ground black pepper
Thyme sprigs (optional)

To prepare soup, melt butter in a Dutch oven over medium heat. Add leek; cook 10 minutes or until tender, stirring occasionally (do not brown).
Add potatoes, water, salt, broth, and 2 thyme sprigs. Bring to a boil; reduce heat, and simmer, uncovered, 20 minutes or until potatoes are very tender.
Remove pan from heat; discard thyme sprigs. Partially mash potatoes with a potato masher; stir in cream. Sprinkle with black pepper. Serve with cheddar toasts. Garnish with thyme sprigs, if desired.
Yield: 8 servings (serving size: about 1 cup soup and 1 toast)

NUTRITION PER SERVING
CALORIES 299(25% from fat); FAT 8.6g (sat 4.7g,mono 2.7g,poly 0.6g); PROTEIN 7.5g; CHOLESTEROL 25mg; CALCIUM 113mg; SODIUM 660mg; FIBER 3.9g; IRON 2mg; CARBOHYDRATE 48.4g
Mark Bittman
Cooking Light, OCTOBER 2005

Fluffy Fruit Dip with Almond Chips

I couldn't find brickle so I mixed toffee bits and chopped almonds instead.

1/4 cup low-fat sour cream
1/4 cup peach preserves
1 (7-ounce) jar marshmallow creme
1/4 cup almond brickle chips (such as Bits 'O Brickle)
4 dozen whole strawberries with green caps

Combine sour cream, preserves, and marshmallow creme in a bowl, stirring with a wire whisk until blended. Cover and chill for at least 2 hours or up to 2 days. Stir in brickle chips just before serving. Serve with strawberries.
Yield: 1 1/2 cups (serving size: 1 tablespoon dip and 2 strawberries)

NUTRITION PER SERVING
CALORIES 60(19% from fat); FAT 1.3g (sat 0.3g,mono 0.6g,poly 0.3g); PROTEIN 0.4g; CHOLESTEROL 2mg; CALCIUM 8mg; SODIUM 21mg; FIBER 0.8g; IRON 0.1mg; CARBOHYDRATE 12.6g

Cooking Light, APRIL 1995

Alisa & Jeff's Quick Curry Chicken Salad Delight

Leftover chicken or canned, etc.
Grapes halved
Chopped pecans
Mayo
Curry powder
Chopped red onion

Everything to taste.

Serve on crunchy bread with mixed greens or over top of mixed greens with bread on the side or straight out of the bowl, whatever.

Barbecue Shrimp

This signature Creole-Sicilian favorite from New Orleans is reborn with a low-fat shortcut or two. The peels are left on the shrimp so they can add flavor to the lush, buttery-peppery sauce. The bread means no sauce goes to waste.

1/2 cup fat-free Caesar dressing
1/3 cup Worcestershire sauce
2 tablespoons butter or stick margarine
1 tablespoon dried oregano
1 tablespoon paprika
1 tablespoon dried rosemary
1 tablespoon dried thyme
1 1/2 teaspoons black pepper
1 teaspoon hot pepper sauce
5 bay leaves
3 garlic cloves, minced
2 pounds large shrimp with peels on
1/3 cup dry white wine
10 (1-ounce) slices French bread baguette
10 lemon wedges

Combine the first 11 ingredients in a large nonstick skillet; bring to a boil. Add shrimp, and cook 7 minutes, stirring occasionally. Add wine, and cook 1 minute or until shrimp are done. Serve with bread and lemon wedges.
Yield: 5 servings (serving size: 5 ounces shrimp with sauce and 2 bread slices)

NUTRITION PER SERVING
CALORIES 403(20% from fat); FAT 9.1g (sat 3.8g,mono 2.4g,poly 1.7g); PROTEIN 34.4g; CHOLESTEROL 219mg; CALCIUM 211mg; SODIUM 1021mg; FIBER 2.8g; IRON 7mg; CARBOHYDRATE 41.7g
Cooking Light, APRIL 2000

Brunch Parfaits

Assemble everything but the granola and almonds ahead of time, and store in the refrigerator for up to an hour. Sprinkle with granola and almonds just before serving for the optimum crunch.

1/3 cup apricot preserves
3 cups sliced strawberries
2 cups low-fat vanilla yogurt
1/2 cup low-fat granola without raisins (such as Kellogg's)
2 tablespoons slivered almonds, toasted

Place apricot preserves in a medium microwave-safe bowl, and microwave at high for 10 to 15 seconds or until preserves melt. Add strawberries, and toss gently to coat.
Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/3 cup strawberry mixture. Repeat the layers with the remaining yogurt and strawberry mixture. Top each serving with 2 tablespoons granola and 1 1/2 teaspoons almonds. Serve immediately.
Yield: 4 servings (serving size: 1 parfait)

NUTRITION PER SERVING
CALORIES 279(14% from fat); FAT 4.2g (sat 1.4g,mono 1.4g,poly 0.6g); PROTEIN 8.7g; CHOLESTEROL 6mg; CALCIUM 240mg; SODIUM 94mg; FIBER 3.9g; IRON 1mg; CARBOHYDRATE 53.5g
Karen Levin
Cooking Light, JUNE 2004

Snapper Tacos with Chipotle Cream

1/2 cup fat-free sour cream
1/8 teaspoon salt
1 canned chipotle chile in adobo sauce, seeded and minced
1 1/2 cups chopped onion, divided
1 1/2 cups chopped tomato, divided
2 tablespoons butter
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
4 garlic cloves, minced
3 tablespoons chopped fresh cilantro
1 pound red snapper fillets, skinned
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
4 (8-inch) fat-free flour tortillas

Combine sour cream, 1/8 teaspoon salt, and chile; set aside. Combine 1/2 cup onion and 1/2 cup tomato; set aside.
Melt butter in a large nonstick skillet over medium heat. Add 1 cup onion, 1 cup tomato, cumin, 1/2 teaspoon salt, cinnamon, and minced garlic; cook 5 minutes, stirring frequently. Stir in cilantro. Arrange fish over onion mixture in pan; cover and cook 3 minutes. Turn fish; cover and cook 2 minutes. Break fish into chunks. Stir in rind and juice; cook 2 minutes. Remove from heat.
Warm tortillas according to package directions. Fill each tortilla with 1/2 cup fish mixture and 1/4 cup reserved onion mixture; top each serving with 2 tablespoons chipotle cream. Fold in half or roll up.
Yield: 4 servings (serving size: 1 taco)

NUTRITION PER SERVING
CALORIES 340(21% from fat); FAT 7.8g (sat 4g,mono 2g,poly 0.9g); PROTEIN 28.1g; CHOLESTEROL 56mg; CALCIUM 108mg; SODIUM 896mg; FIBER 3.3g; IRON 2mg; CARBOHYDRATE 38.1g
Cooking Light, SEPTEMBER 2002

Greens with Creamy Berry Dressing

1/3 cup sweetened dried cranberries (such as Craisins)
1/4 cup balsamic vinegar
1/4 cup light mayonnaise
1 tablespoon Dijon mustard
1 tablespoon water
1/2 teaspoon sugar
1/4 teaspoon black pepper
2 garlic cloves, crushed, or 1 teaspoon bottled minced garlic
6 cups torn romaine lettuce
1 cup seedless red grapes, halved
1 cup thinly sliced cucumber
1 cup fat-free plain or seasoned croutons
1/2 cup thinly sliced red onion, separated into rings

Combine cranberries and vinegar in a small bowl. Cover and let stand 30 minutes. Add the mayonnaise and the next 5 ingredients (mayonnaise through garlic); stir well with a whisk. Cover and chill.
Combine lettuce and remaining ingredients in a large bowl; add dressing, tossing gently to coat. Serve immediately.
Yield: 6 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVING
CALORIES 115(24% from fat); FAT 3.1g (sat 0.5g,mono 0.8g,poly 1.4g); PROTEIN 2.6g; CHOLESTEROL 3mg; CALCIUM 40mg; SODIUM 295mg; FIBER 1.7g; IRON 1.1mg; CARBOHYDRATE 19.6g
Cooking Light, MAY 1999

Pressed Cubano with Bacon

1 teaspoon extravirgin olive oil
1 garlic clove, minced
4 (3-ounce) Hawaiian rolls, sliced in half horizontally
2 tablespoons yellow mustard
8 (1/2-ounce) slices reduced-fat Swiss cheese, divided
4 bacon slices, cooked and halved
12 dill pickle slices
2 teaspoons minced fresh cilantro
6 ounces thinly sliced 33%-less-sodium ham
2 ounces thinly sliced deli roasted turkey breast

Combine oil and garlic.
Spread cut sides of rolls evenly with mustard. Place 1 cheese slice, 2 bacon halves, 3 pickle slices, and 1/2 teaspoon cilantro on bottom half of each roll. Divide ham and turkey evenly among bottom halves of rolls; top each serving with 1 cheese slice and top half of roll. Brush garlic oil evenly over outside of rolls.
Heat a large nonstick skillet over medium heat. Add 2 sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches, and press gently to flatten. Cook 3 minutes on each side or until cheese melts and bread is toasted (leave cast-iron skillet on sandwiches while they cook). Repeat with remaining sandwiches.
Yield: 4 servings (serving size: 1 sandwich)

NUTRITION PER SERVING
CALORIES 432(30% from fat); FAT 14.5g (sat 6.3g,mono 4.1g,poly 1.2g); PROTEIN 27.1g; CHOLESTEROL 49mg; CALCIUM 292mg; SODIUM 1053mg; FIBER 2.8g; IRON 3.1mg; CARBOHYDRATE 47.6g
David Bonom
Cooking Light, JUNE 2004

Blueberry Crumb Cake

Cooking spray
2/3 cup sugar
1/4 cup stick margarine or butter, softened
1 teaspoon vanilla extract
1 large egg
1 1/3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3/4 cup low-fat buttermilk
1 cup blueberries
3 tablespoons sugar
3 tablespoons all-purpose flour
1 tablespoon stick margarine or butter, melted
1 teaspoon ground cinnamon

Preheat oven to 350°.
Coat a 9-inch round cake pan with cooking spray; line bottom with wax paper. Coat wax paper with cooking spray.
Beat 2/3 cup sugar and 1/4 cup margarine at medium speed of a mixer until blended (about 5 minutes). Add vanilla and egg; beat well. Lightly spoon 1 1/3 cups flour into dry measuring cups; level with a knife. Combine 1 1/3 cups flour, baking powder, baking soda, and salt. Add flour mixture to creamed mixture alternately with buttermilk, beginning and ending with flour mixture. Stir in blueberries.
Pour into prepared pan. Combine 3 tablespoons sugar and remaining ingredients in a bowl; stir until mixture resembles coarse meal. Sprinkle sugar mixture over batter. Bake at 350° for 40 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack.
Yield: 8 servings (serving size: 1 wedge)

NUTRITION PER SERVING
CALORIES 264(28% from fat); FAT 8.2g (sat 1.7g,mono 3.4g,poly 2.5g); PROTEIN 4.3g; CHOLESTEROL 28mg; CALCIUM 75mg; SODIUM 193mg; FIBER 1.5g; IRON 1.4mg; CARBOHYDRATE 43.7g
Cooking Light, JANUARY 1998

Coconut Rice with Beef Stir-Fry

I added another tablespoon of chili garlic sauce but you can add to taste and have hot sauce on the side.

Rice:
1 cup water
1/4 teaspoon salt
Dash of ground red pepper
1 (14-ounce) can light coconut milk
1 cup uncooked jasmine rice

Stir-fry:
1 teaspoon dark sesame oil, divided
1 (1-pound) flank steak, trimmed and thinly sliced across the grain
1 cup vertically sliced onion
1 cup red bell pepper strips
3 cups sliced bok choy
2 tablespoons chopped fresh cilantro
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 lime wedges

To prepare rice, bring first 4 ingredients to a boil in a medium saucepan; stir in rice. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. It will be soft and creamy.
To prepare stir-fry, heat 1/2 teaspoon oil in a large nonstick skillet over medium-high heat. Add half of beef; stir-fry 4 minutes or until done. Remove from pan; cover and keep warm. Repeat procedure with remaining oil and beef.
Add onion and bell pepper to pan; stir-fry 5 minutes. Add bok choy; stir-fry 3 minutes or until vegetables are tender. Add beef, cilantro, chili garlic sauce, 1/4 teaspoon salt, and black pepper; cook 2 minutes or until thoroughly heated. Serve with rice and lime wedges.
Yield: 4 servings (serving size: 1 1/4 cups stir-fry, about 3/4 cup rice, and 1 lime wedge)

NUTRITION PER SERVING
CALORIES 416(28% from fat); FAT 13.1g (sat 7.5g,mono 3.2g,poly 0.9g); PROTEIN 28.3g; CHOLESTEROL 45mg; CALCIUM 90mg; SODIUM 561mg; FIBER 1.7g; IRON 4.7mg; CARBOHYDRATE 46.5g
Cooking Light, JANUARY 2005

Raspberry Cheesecake Bars

Line your pan with foil to easily remove and cut these bars. They are better if made the day before you serve them.

1 1/2 cups all-purpose flour
3/4 teaspoon salt
3 1/2 tablespoons butter, melted
1 cup packed brown sugar
1 1/2 teaspoons vanilla extract, divided
3 large eggs
1/2 cup granulated sugar
1/2 cup light sour cream
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 (8-ounce) package 1/3-less-fat cream cheese
Cooking spray
1 1/2 cups fresh raspberries

Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and salt, stirring with a whisk.
Combine butter, brown sugar, 1 teaspoon vanilla, and eggs in a medium bowl, stirring with a whisk until smooth. Add flour mixture to butter mixture; stir just until moist.
Place 1/2 teaspoon vanilla, granulated sugar, and next 4 ingredients (through cream cheese) in a large bowl; beat with a mixer at high speed until fluffy.
Line a 13 x 9-inch baking pan with foil that extends 1 inch beyond sides; coat foil with cooking spray. Spread half of batter into pan. Pour cream cheese mixture over batter in pan, and spread evenly over batter. Sprinkle with raspberries. Drop remaining batter by tablespoonfuls over raspberries. Swirl batter, cream cheese mixture, and raspberries together with a knife.
Bake at 350° for 35 minutes or until a wooden pick inserted in center comes out clean. Cool completely on wire rack. Remove from pan by lifting foil. Remove foil; cut into 30 bar cookies.
Yield: 30 servings (serving size: 1 cookie)

NUTRITION PER SERVING
CALORIES 111(32% from fat); FAT 4g (sat 2.3g,mono 1.1g,poly 0.2g); PROTEIN 2.3g; CHOLESTEROL 32mg; CALCIUM 23mg; SODIUM 113mg; FIBER 0.6g; IRON 0.6mg; CARBOHYDRATE 16.9g
Lia Huber
Cooking Light, MARCH 2005

Creamy Herbed Mashed Potatoes

Even the kids liked these. I used fat-free half & half instead of milk.

4 cups cubed peeled Yukon gold potato (about 2 pounds)
1/2 cup 2% reduced-fat milk
1/4 cup low-fat sour cream
3 tablespoons butter
3 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Place potato in a saucepan; cover with water. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher to desired consistency.
Yield: 6 servings (serving size: 3/4 cup)

NUTRITION PER SERVING
CALORIES 215(30% from fat); FAT 7.1g (sat 4.5g,mono 1.8g,poly 0.3g); PROTEIN 4.5g; CHOLESTEROL 20mg; CALCIUM 51mg; SODIUM 280mg; FIBER 2.4g; IRON 0.7mg; CARBOHYDRATE 34.5g
Bruce Weinstein and Mark Scarbrough
Cooking Light, OCTOBER 2003

Mixed Greens Salad with Honey-Orange Dressing

I modified this by just using bagged mixed greens and bagged baby spinach instead of the radicchio and romaine. The dressing is really good.

3 tablespoons fresh orange juice
1 tablespoon honey
2 teaspoons minced shallots
2 teaspoons white wine vinegar
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups chopped romaine lettuce
4 cups torn radicchio
3 cups bagged baby spinach leaves

Combine first 7 ingredients in a large bowl, stirring with a whisk. Add lettuce, radicchio, and spinach; toss gently to coat.
Yield: 8 servings (serving size: about 1 cup)

NUTRITION PER SERVING
CALORIES 24(8% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN 1.1g; CHOLESTEROL 0.0mg; CALCIUM 26mg; SODIUM 97mg; FIBER 1.1g; IRON 0.8mg; CARBOHYDRATE 5.3g
Cynthia Nicholson
Cooking Light, JUNE 2005

Made this last Monday. So simple and truly light and very flavorful.

Linguine with Asparagus, Parmesan, and Bacon

3 cups (1-inch) sliced asparagus (about 1 pound)
1 (9-ounce) package refrigerated linguine
4 bacon slices (uncooked)
1 cup chopped onion
2 teaspoons bottled minced garlic
1 teaspoon dried oregano
2 cups grape or cherry tomatoes
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon butter
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh lemon juice
1/2 cup (2 ounces) preshredded Parmesan cheese
Shaved Parmesan cheese (optional)

Cook asparagus and pasta according to pasta package directions, omitting salt and fat. Drain; set aside.
Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon. Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter, salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish with shaved Parmesan, if desired.
Yield: 4 servings (serving size: 2 cups pasta mixture and 2 tablespoons cheese)

NUTRITION PER SERVING
CALORIES 360(30% from fat); FAT 11.9g (sat 5.3g,mono 3.9g,poly 0.8g); PROTEIN 16.9g; CHOLESTEROL 23mg; CALCIUM 171mg; SODIUM 683mg; FIBER 5.6g; IRON 1.3mg; CARBOHYDRATE 46.1g
David Bonom
Cooking Light, MAY 2006

Alisa & Jeff's Fish Sandwich Delight

2 Tilapia fillets
2 Portuguese rolls (or other not too hard, not too soft roll)
Blackened seasoning (Old Bay makes a nice one)
Chili powder
Cayenne pepper
Horseradish sauce
1/3 cup Light mayo
2 leaves Romaine lettuce torn

Mix mayo with cayenne pepper, chili powder and horseradish to taste. Chill. Sprinkle both sides of fillets with blackened seasoning and pan fry with a little bit of oil. Put mayo mixture on top and bottom of rolls. Place lettuce on top of roll and also bottom to keep roll from getting soggy. Place fillet between lettuce. Assemble and eat. Serve with baked or regular chips on the side. I recommend Kettle because they don't even taste baked.

Angel Hair Pasta Delight

2 teaspoons olive oil
1 1/2 cups chopped Vidalia or other sweet onion
3 garlic cloves, minced
1/4 cup water
1 (10-ounce) package fresh spinach, chopped
2 cups chopped plum tomato
2 cups chopped cooked chicken breast (about 1/2 pound)
1/4 cup chopped cooked bacon (about 2 slices)
3 tablespoons balsamic vinegar
4 cups hot cooked angel hair (about 8 ounces uncooked pasta)
1/4 cup (1 ounce) shredded Asiago cheese

Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 2 minutes. Add garlic; sauté 1 minute. Add water and spinach; cover and cook 2 minutes or until spinach wilts.
Stir in tomato, chicken, bacon, and vinegar; cook 1 minute or until thoroughly heated. Serve over pasta; sprinkle with cheese.
Yield: 4 servings (serving size: 1 cup spinach mixture, 1 cup pasta, and 1 tablespoon cheese)

NUTRITION PER SERVING
CALORIES 350(21% from fat); FAT 8.1g (sat 2.4g,mono 2.6g,poly 0.8g); PROTEIN 26.4g; CHOLESTEROL 42mg; CALCIUM 153mg; SODIUM 433mg; FIBER 4.7g; IRON 4.4mg; CARBOHYDRATE 44.7g
Cooking Light, NOVEMBER 2002

These were very good. I would make a half a recipe (it makes 24 rolls) next time because I found roll dough that came in 12 roll bags. Also I would cut the butter down to 1/8 cup and reduce the sugar in the rind mixture to 1/3 or less because it was too much and they would be just as tasty only better for you.

Citrus-Cream Cheese Pull-Apart Rolls

The cream cheese mixture sinks to the bottom of the rolls. Place some foil under the pan in case the sugar mixture runs over.

1 (25-ounce) package frozen roll dough
Cooking spray
1/4 cup butter or stick margarine, melted
1/2 cup sweetened dried cranberries (such as Craisins) or chopped dried apricots
1 cup granulated sugar, divided
2/3 cup (6 ounces) 1/3-less-fat cream cheese, softened
2 tablespoons fresh orange juice
1 large egg
1 tablespoon grated lemon rind
1 tablespoon grated orange rind
1 cup powdered sugar
5 teaspoons fresh lemon juice

Thaw roll dough at room temperature 30 minutes.

Cut rolls in half. Place 24 halves, cut sides down, in bottom of each of 2 (9-inch) round cake pans coated with cooking spray. Brush butter evenly over rolls. Cover; let rise in a warm place (85°), free from drafts, 30 minutes. Sprinkle with dried cranberries. Combine 1/4 cup granulated sugar, cream cheese, orange juice, and egg; beat at medium speed of a mixer until well-blended. Pour cream cheese mixture evenly over rolls. Combine 3/4 cup granulated sugar, and rinds. Sprinkle evenly over rolls. Cover and let rise 1 hour or until doubled in size.

Preheat oven to 350°.

Bake at 350° for 20 minutes. Cover with foil. Bake an additional 5 minutes or until rolls in center are done. Remove from oven; cool 15 minutes. Combine powdered sugar and lemon juice. Drizzle over rolls.

Overnight Variation: After pouring the cream cheese mixture over rolls, cover with plastic wrap and refrigerate 12 hours. Gently remove plastic wrap from rolls; sprinkle with rind mixture. Let stand at room temperature 30 minutes or until dough has doubled in size. Proceed with recipe as directed.
Yield: 2 dozen (serving size: 2 rolls)

NUTRITION PER SERVING
CALORIES 174(29% from fat); FAT 5.6g (sat 2.8g,mono 1.9g,poly 0.6g); PROTEIN 3.6g; CHOLESTEROL 20mg; CALCIUM 10mg; SODIUM 203mg; FIBER 0.6g; IRON 0.3mg; CARBOHYDRATE 27.7g
Cooking Light, DECEMBER 1999

This isn't a super exciting dish by itself but it's good as a side with something more spicey or flavorful.

Couscous with Corn and Black Beans

1 1/2 cups water
1 cup uncooked couscous
1/2 cup chopped fresh parsley
1 (15-ounce) can black beans, rinsed and drained
1 (10-ounce) package frozen whole-kernel corn, thawed and drained
3 tablespoons orange juice
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
2 tablespoons olive oil
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon coarsely ground pepper

Bring water to a boil in a medium saucepan, and stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
Combine couscous, parsley, beans, and corn in a large bowl; toss. Combine orange juice and the next 6 ingredients (orange juice through pepper); stir. Add to couscous mixture; toss well.
Yield: 4 servings (serving size: 1 1/4 cups)

NUTRITION PER SERVING
CALORIES 332(21% from fat); FAT 7.6g (sat 1g,mono 5g,poly 0.8g); PROTEIN 12.4g; CHOLESTEROL 0.0mg; CALCIUM 32mg; SODIUM 321mg; FIBER 6g; IRON 2.8mg; CARBOHYDRATE 58g
Cooking Light, NOVEMBER 1995

The easiest recipe ever and so tasty.

Layered Bean Dip

1 (16-ounce) can fat-free refried beans
1 (15-ounce) can black beans, rinsed and drained
1/2 cup reduced-fat sour cream
1 cup bottled salsa
1 cup (4 ounces) preshredded reduced-fat Mexican blend or cheddar cheese
Chopped cilantro (optional)

Preheat oven to 375°.
Combine beans; spread in an 8-inch square baking dish. Spread sour cream over beans; top with salsa and cheese. Cover; bake at 375° for 20 minutes. Uncover; bake 10 minutes or until bubbly. Garnish with cilantro, if desired.
Yield: about 2 1/2 cups dip (serving size: 1/4 cup)

NUTRITION PER SERVING
CALORIES 107(19% from fat); FAT 2.3g (sat 1.4g,mono 0.2g,poly 0.0g); PROTEIN 8.8g; CHOLESTEROL 9mg; CALCIUM 111mg; SODIUM 497mg; FIBER 5.8g; IRON 1.6mg; CARBOHYDRATE 15.8g
Cooking Light, SEPTEMBER 2001

Frosted Orange Drops

3/4 cup sugar
1/3 cup stick margarine, softened
1/4 cup thawed orange juice concentrate, undiluted
1 egg
2 cups all-purpose flour
1 teaspoon baking soda
2 teaspoons grated orange rind
1/4 teaspoon salt
Vegetable cooking spray
3/4 cup sifted powdered sugar
1 tablespoon orange juice

Cream the sugar and margarine at medium speed of a mixer until light and fluffy (about 3 minutes). Add orange juice concentrate and egg; beat well. Combine flour, baking soda, orange rind, and salt; stir well. Gradually add to creamed mixture, beating well.
Drop dough by level tablespoons onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes or until lightly browned; let cool on pans 1 minute. Remove from pans; let cool completely on wire racks.
Combine the powdered sugar and 1 tablespoon orange juice; stir well, and drizzle over cooled cookies.
Yield: 2 dozen (serving size: 1 cookie)

NUTRITION PER SERVING
CALORIES 108(24% from fat); FAT 2.9g (sat 0.6g,mono 1.2g,poly 0.9g); PROTEIN 1.5g; CHOLESTEROL 9mg; CALCIUM 5mg; SODIUM 110mg; FIBER 0.3g; IRON 0.5mg; CARBOHYDRATE 19.3g
Cooking Light, NOVEMBER 1995

Friday we tried to avoid any place that would be frequented by St. Patty's Day revelers. We took the kids to chinese buffet and all in all it wasn't bad. Keegan was slightly more adventurous than usual. Saturday they were up at 5:30 and played in Keegan's room for an hour before coming to jump on us. We had buttermilk banana pancakes with pomegranate syrup like last weekend because Keegan likes them and we figured that Isabelle would too. After breakfast we went grocery shopping and ended up at a couple of stores in order to find saffron. While I prepared the Turkey-Sausage Paella, Jeff made robot costumes for the kids out of paper bags. You can see them in the gallery on the second page of the March 2006 album. Everyone took naps after lunch and then we went to drop Keegan at Tom's.
On the way back I popped into a kitchen store that Jeff knew about downtown to look for cheesecloth. I had a nice chat with the owner who said I didn't really need the cloth for the recipe we were planning and then we talked about some other cooking items and recipes. That place was like heaven and I could have spent all afternoon if Jeff and Isabelle weren't waiting in the car. We made Spicy Seafood Noodles from the Jeff's Thai cookbook and Arroz con Coco (Cuban Coconut Rice Pudding) for dessert. After we put Isabelle to bed we watched "Waiting" which was funny and I love Ryan Reynolds. Unfortunately Isabelle woke up at 4:10 and was convinced to go back to sleep but really my bed is too small for 2 1/2 people so I didn't get much sleep after that. I think I get more sleep on weekdays than weekends. Biscuit egg sandwiches helped fuel the rest of the day though and I got a short nap in later before Keegan came back. I went to bed before 10 pm.
Tonight my mom is coming to watch Keegan because I have a professional appointment. My graduate program invited me to present at a career panel for current students. I will be in Lowell but won't stop by to see Erika because I am fighting yet another cold. Not bad but annoying sniffles, sore throat and not worth the risk.

I had such an awesome day yesterday. There were some really positive things that happened at work. Continuing my good mood was a date with Jeff last night. Tom switched nights with me so Jeff and I went to the mall to use the V's Secret gift certificate that he gave me for Christmas. Then we grabbed a quick bite and headed to the movies to see "Transamerica." It was excellent. We got to sleep in this morning until after 8am. Luxury I tell you.
We spent the morning going grocery shopping and then drove around because I had never been to the nothern part of Concord. Tom dropped Keegan and the dogs off around noon. We made Spiced Chicken and Greens with Pomegranate Dressing for lunch and then Keegan took a two hour nap. After he woke up and had a snack we took a walk pushing him on his bike. It might very well snow again next week but for now I will take the warm temps. I happily sat in front of the window this afternoon soaking up the sun.

Recipes from this weekend. The last two are from the latest issue.

Tangy Roast-Beef Sandwiches

1/2 cup fat-free sour cream
4 ounces 1/3-less-fat cream cheese (about 1/2 cup), softened
2 tablespoons prepared horseradish
1 (16-ounce) unsliced loaf French bread
3/4 cup cranberry-raspberry crushed fruit (such as Ocean Spray)
3/4 pound very thinly sliced reduced-fat deli roast beef (such as Healthy Choice)
1 cup alfalfa sprouts

Combine first 3 ingredients in a small bowl. Cover and chill.
Cut loaf in half horizontally. Spread horseradish mixture over cut sides of bread. Spread crushed fruit over bottom half of bread; top with roast beef, sprouts, and top half of bread. Cut loaf into 6 pieces.
Yield: 6 servings

NUTRITION PER SERVING
CALORIES 445(18% from fat); FAT 8.7g (sat 4.4g,mono 2.2g,poly 1.1g); PROTEIN 23.1g; CHOLESTEROL 42mg; CALCIUM 61mg; SODIUM 1093mg; FIBER 2.7g; IRON 3.6mg; CARBOHYDRATE 67.2g
John Kirkpatrick
Cooking Light, NOVEMBER 1997

Well folks nothing exciting to report. I am most likely not going anywhere until tomorrow morning unless Sammy decides to make an appearance on his terms. Which would be really great for Erika.
So I ran some much needed errands after work (tailor, bank, car wash) and came home. My bag is back inside and I am going to fix some leftover Chicken, Mushroom, and Cheese Quesadillas (from dinner on Sunday night) and watch American Idol.

This is the amazing dinner we made. I urge you to give it a try.

Crunchy Shrimp with Toasted Couscous and Ginger-Orange Sauce

This is entry one thousand and two. Gee I can go on can't I?
Weekend was good. First time in months I haven't been completely exhausted no matter how much sleep I get. And I learned two things:
1. Don't drink wine that has Santa on the label. It didn't taste bad but it wasn't good either. And what a wicked headache within an hour of drinking it.
2. Don't grab the handle of the skillet you just pulled from the oven. We made three recipes this weekend that involved cooking stovetop first and then finishing in the oven. I knew this rule already but apparently I needed a reminder.
We took the kids to the park on Sat because it was sunny and relatively warm out. Pictures on the gallery under February 2006 album and carousel pics from last weekend are under the January 2006 album. After lunch they went down for naps. Keegan boycotted his and instead played quietly until it was time to leave. I dropped him at Tom's and met my mom at the spa. She loved her bodywrap/vichy shower and my hot stone massage was fabulous. There were stones all over me and between my toes and then she used them to perform the massage itself.
When I got home Jeff had made dessert and prepped dinner. We ate after putting Isabelle to bed. It was the best recipe from cooking light we have ever made. I mean amazingly good. I will post it separately if anyone is interested. After dinner (and vengeful Santa wine) we watched "Lord of War." Oh and Jeff gave me a peppermint foot rub. So just about a perfect day. Sunday wasn't as warm so we played indoors after breakfast. They headed home and I did the usual lineup of laundry, dishes, getting ready for the week before Keegan came home.

Saturday lunch: Prosciutto & Gruyere Stromboli (Easy, kid friendly and you can makeup all your own variations)
Saturday dessert: Pecan Bar Cookies (Not as soft as we expected but still good)
Sunday breakfast: Oven-Puffed Pancake (We served with strawberries and powdered sugar)
Sunday lunch: Chicken-and-Brie Sandwich with Roasted Cherry Tomatoes (OMG gooey yummy goodness)

Friday we went to a restaurant that I hadn't been to before. I actually had a gift certificate from the title company when I closed on my house last June. There was an hour wait but we stuck it out and just talked up at the bar until our table was ready. The food was good, they had some unusual selections. I wasn't super hungry because my stomach had been queasy all day. I felt fine then but not really hungry. I did of course find room to share dessert with Jeff.
The next day we picked up Keegan around 11am. Tom had asked to switch Sat for Fri and needed to leave by 11:30. While there I helped him pick out a shirt and tie for the wedding he was attending. I told him he'd be beating the girls off with a stick. On the way back I felt queasy again. So I laid down when we got home and Jeff made lunch. I didn't eat but Keegan liked his wheat pita pizza. After nap we went grocery shopping for the rest of the meals. I felt sick again so Jeff fed Keegan his dinner and made our dinner. I didn't think I would eat but those Soft Black Bean Tostadas looked too good with that fresh avocado salsa on top. I actually felt okay after eating them. With Keegan fast asleep we watched Tivo and the movie Junebug. I had almost seen it in theaters because it actually played here but something came up. It was good, reminded me of my time living in the South and also a bit like my ex-in-laws (dad who does woodworking, mom who does crafts, yada yada).

The Basil Chicken was delicious and we had Pear & Almond Waffles with Orange Butter Sauce for brunch the next morning. Neither recipe is Cooking Light but email if you want them. We did not end up going snowshoeing on Sunday. Totally my fault because: 1. It rained the whole previous day and then snowed but only four inches. 2. I woke up still sick and not willing to subject myself to windchills in the single digits. 3. That is the only morning we haven't had kids in the house in ages.
We made our picnic lunch (Fruity Tuna-Salad Pita Sandwiches) anyway and ate it on a blanket in the livingroom. I love that Jeff plays along with me. Then we curled up on the couch and watched "Word Wars" which is a fascinating documentary about tournament level Scrabble players. Made me feel like a loser in Scrabble but a winner in terms of priorities. When Tom dropped off Keegan we couldn't get the door open because it was frozen shut. That was a comedic moment. Sunday night dinner was leftover food from every other meal which was fine because it meant no dishes.

As it turns out my cold waited until the weekend to pounce on me. Ugh full on runny everything. I couldn't breathe last night while trying to sleep. Jeff is here and in an ethnic food mood. Last night we made Turkey Picadillo which wasn't dynamite but really easy and satisfying. I had to use up that phyllo dough so we made not one but two Apple Strudels. We were going to have waffles this morning but I forgot that I was out of eggs and neglected to pick them up at the store yesterday. For lunch we had Caramelized Onion and Goat Cheese Pizza. Instead of using B*boli I found a ready made crust in the natural foods section which was much better. After lunch I put Keegan down for a nap and fell asleep with Jeff on the couch. Originally we had planned to go down and see Erika and Jay's tonight. But my cold is so bad I didn't want to expose her. So after dropping Keegan off at Tom's we went to the movies. We had one plan but completely changed it after we ran into a woman I work with. She was seeing "Matchpoint" and so we decided to also. We didn't even know it was playing because it wasn't listed in the showtimes online. I am delighted to say that it was better than Woody Allen's last few attempts. It certainly spurred much discussion on the drive home. Right now I have been ordered out of the kitchen while Jeff makes Basil Chicken from the Thai cookbook I gave him for Christmas. It's a weird feeling having someone else, particularly a guy I am dating, cook for me. I could definitely get used to it. I am supposed to be resting on the couch. So off I go.

Three products that saved my a$$ this week:
1. Airborne- which has completely helped me stay on top of the cold I've been grappling with since last week.
2. Body Shop Gentle Eye Makeup Remover - which deftly removed all remnants of Keegan's experiment with my brand new waterproof mascara yesterday morning.
3. Phyllo dough - there is nothing more therapeutic after a long day of doing two people's jobs in addition to your own, than quietly manipulating the layers into a delicious treat. It's like yoga, gardening or beekeeping but with dough.

I brought Creamy Mushroom Phyllo Triangles to Selfish Mom's last night. They were yummy but a little too much dough for my taste. Next time I would either double the filling for meal sized portions accompanied by a salad or cut the triangle size in half for appetizers.

Friday night for supper we had Barbeque Chicken & Black Bean Burritos, well actually the kids kind of pulled them apart but they did try the bean part so that's good. After the kids had their baths and went to sleep we watched "Crash." Saturday we played, took a walk and headed to a birthday party. Watching four toddlers tear around a house made me question the sanity of inviting so many kids to Keegan's party. Oh well, we'll survive. After the party I dropped Keegan at Tom's and headed home. We decided to get Chinese. Jeff had something hot so Isabelle and I shared chicken w/cashews. She loved the crab rangoon dipped in duck sauce and ate all of the celery which is fine because I don't like that as much as the cashews. Sunday for lunch my friend Erica came over. We had grilled cheese and Chunky Potato Crab Chowder. Pasteurized crabmeat since she's preggers. (I told you all of my friends are pregnant.) Best of all there is plenty leftover for Jeff and to take for lunch this week. Then everyone headed home and I waited for about twenty minutes until Tom dropped Keegan.
Once he got settled we were playing when I realized I had to put laundry in. So I hopped up and said, "I've got to wash the sheets." He followed me upstairs to get them and then back down and by that time he was chanting, "Wash the sheets." I lost him in the livingroom but he caught up with me down in the laundry room. He was carrying one of his animal bowling pins. Sure enough it was number four, the sheep. He handed it to me and proudly exclaimed, "Wash the sheep!" He had no idea why I found that so funny. When we headed back up the stairs he reached out for my hand. He does this all the time but this time I stopped and thought about it. I thought about how much he loves me. They always tell you how you'll never know love until you have a child. But I never knew anything until I was loved by this child. Someday he'll be a big boy and too embarassed to hold my hand. But for now I hope he holds my hand, kisses me on the lips and snuggles on the couch for as long as possible. My silly little boy who sleeps with a whole array of animals, a ceramic piggy bank and a ceramic lotion dispenser because it is shaped like a duck. Even after I got him a real rubber ducky he won't give up his ceramic buddies. That little rubber duck just gets tucked with the rest of the crew.

Whenever Jeff comes to stay the house always smells so wonderful. The leftover spices from our cooking adventures linger throughout the house. This weekend we were smarter and tried not to overplan meals like we usually do. We made all but one recipe and used the leftovers to fill in the other meals. (The recipes are under the extended post).

Friday dinner: Cavatappi with Spinach, Beans, and Asiago Cheese
Saturday breakfast: Berry French Toast
Saturday lunch: meatball subs with leftover french bread and asiago cheese
Saturday dinner: out with friends
Sunday brunch: leftover Berry French Toast (popped in back in oven and it was just as good)
Sunday dinner: Spiced Chicken with Black-Eyed Peas and Rice
Monday lunch: leftover Spiced Chicken with Black-Eyed Peas and Rice
Monday dinner: Broiled Tilapia with Thai Coconut-Curry Sauce (had my parents over)
I brought the leftover tilapia for lunch today with a spinach salad. I got some eyebrows raised when I squeezed my lime wedge in the cafeteria.

When we went to Jeff's parents' this weekend I brought Old-Fashioned Cider-Gingerbread Bundt Cake (recipe below). It was easy to make, traveled well and was very moist and yummy. I substituted apple sauce for the apple butter because I couldn't find any at the store.

Here's that popcorn recipe I made last week that some of you asked for.

This month's "Cooking Light" has a ton of amazing recipes. So good I basically planned my weekend around them. On Saturday night Jay and Erika came over for dinner and brought mini quiches and brie cranberry phyllos. The main course was coconut crab and shrimp salad with spicy pita wedges. We finished off with their dessert contribution of turtle cheesecake.
For brunch the next day it was apple oatmeal pancakes with honey butter (not a Cooking Light recipe). They were the best pancakes I have ever eaten in my life. No exaggeration. The recipe is from a book a friend bought me and I can post it if you are interested. The batter made alot so I cooked them all and we'll eat them the rest of the week.
Dinner was golden potato-leek soup with cheddar crisps (I love leeks), autumn apple pear and cheddar salad with pecans and provencal herb-marinated roasted chicken (prepped in the morning). Total heaven. I love being able to cook for people again. I have leek soup in the freezer, shrimp/crab salad for lunch and roast chicken with more apple/pear salad for dinner. Yay me!

As mentioned earlier:

1 red pepper, cored, seeded and diced
6 scallions, minced
1/2 cup cooked corn
1/4 cup cilantro, minced
1/2 cup pine nuts, toasted
Dressing:
1 clove garlic, minced
1/4 cup olive oil
1 tsp. ground cumin
2 tsp. honey
1 tbl. lemon juice
1 tbl. cranberry vinegar or balsamic vinegar
Cous cous:
1 cup water
1 cup cous cous
1 pinch salt

Prepare cous cous according to package directions. Let cool. In a small skillet, saute garlic in olive oil for 2 minutes. Add cumin and cook 1 minute longer. Add honey, stir to melt, remove from heat and allow to cool. Add lemon juice and vinegar. Mix well and pour over cous cous and vegetables. Mix gently but thoroughly. Serve at room temp. or chilled.
Makes 4-6 side dish servings.

Personally I could eat the whole thing chilled out of the bowl or spoonfuls stuffed in a pita pocket (for portability).