Where it goes from here depends on what, if anything, Susan wants to do with it.

The original recipe file in plain text is preserved below.

- Michael

RECIPENAME Curried Shrimp
COURSE_DISH Main Dish
CUISINE Indian
MAININGREDIENT Shrimp
SERVES 04 Servings
TIME_HH_MM 00:50
NOTES
NOTE: select “File/Load Database” and select other data templates: – RecipeBasic – RecipeDetailed – WebResources – ReadMe (how to download and use 50 ready-to-use data templates)
INGREDIENTS
2 oranges 1 pound large shrimp, peeled and deveined 1 tablespoon hot curry powder Salt and freshly ground black pepper 2 tablespoons olive oil 1 small onion, cut into 1/4-inch dice 2 stalks celery, strings removed, cut into 1/4-inch dice 1 teaspoon dried oregano 1 cup tomato juice 1/2 cup heavy cream Cinnamon Basmati Rice with Golden Raisins Sprigs fresh oregano, for garnish
DIRECTIONS
1. Using a citrus zester or the small holes of a box grater, zest oranges. Squeeze juice of oranges into a small bowl. Set zest and juice aside. 2. In a large bowl, combine half of the zest with shrimp, 1 1/2 teaspoons curry powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Toss to coat. 3. Heat 1 tablespoon oil in a large skillet over medium heat. Cook shrimp until bright pink, 2 minutes per side. Transfer to a plate. 4. Heat remaining tablespoon oil. Add onion, celery, dried oregano, and remaining 1 1/2 teaspoons curry powder; cook until onion is translucent, about 4 minutes. Add orange and tomato juices; cook until liquid starts to thicken, about 8 minutes. 5. Return shrimp to skillet, and cook until heated through, about 2 minutes. Stir in cream. Add remaining orange zest; season with salt and pepper. Serve over rice, and garnish with fresh oregano.
PICTURE

RECIPENAME Crab Cakes with Horseradish Cream
COURSE_DISH Appetizers
CUISINE Mexican
MAININGREDIENT Crab
SERVES 06 Servings
TIME_HH_MM 00:30
NOTES
Courtesy of: www.cooking.com
INGREDIENTS
1/2 cup sour cream 1/2 cup mayonnaise 2 tablespoons drained bottled horseradish 1 pound lump crabmeat, picked free of shell 1 cup dry bread crumbs 3 scallions including green tops, chopped 1/4 cup chopped fresh parsley 1/4 teaspoon salt 1/4 teaspoon fresh-ground black pepper 3 tablespoons cooking oil 1 pinch cayenne pepper
DIRECTIONS
In a small bowl, whisk together the sour cream, 1/4 cup of the mayonnaise, and the horseradish. In a large bowl, combine the crabmeat, the remaining 1/4 cup mayonnaise, 1/4 cup of the bread crumbs, the scallions, parsley, cayenne, salt, and pepper. Shape the crab mixture into eight patties. Coat the patties with the remaining 3/4 cup bread crumbs and pat off the excess. In a large nonstick frying pan, heat the oil over moderate heat. Working in batches if necessary, fry the cakes until golden brown and crisp, about 2 minutes. Turn and fry until golden brown on the other side, about 2 minutes longer. Drain on paper towels. Serve with the horseradish cream. FISH ALTERNATIVES There’s really no substitute for sweet fresh crabmeat#but for a completely different taste, you could use one pound of cod, cooked and flaked. WINE RECOMMENDATION: A full-bodied white such as a chardonnay from California will be delightful with the crab. Try to find one that isn’t too oaky#just full of the taste of ripe fruit.
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RECIPENAME Grilled Italian Burgers
COURSE_DISH Sandwiches
CUISINE Italian
MAININGREDIENT Sausage
SERVES 04 Servings
TIME_HH_MM 01:15
NOTES
server with: Red Wine, fries Courtesy of: www.epicurious.com
INGREDIENTS
1 pound hot Italian sausage, casings removed 8 ounces ground pork 3 garlic cloves, pressed 2 teaspoons dried Italian seasoning, crumbled 1/4 cup minced drained oil-packed sun-dried tomatoes 1/4 cup mayonnaise 4 1/2-inch-thick onion slices 1 large red bell pepper, quartered lengthwise 4 1/4-inch-thick slices provolone cheese 4 onion rolls, cut horizontally in half
DIRECTIONS
Mix first 4 ingredients in large bowl. Season with pepper. Divide mixture into quarters. Shape each into 3/4-inch-thick party. Mix tomatoes and mayonnaise in small bowl to blend. (Can be prepared 1 day ahead. Cover patties and tomato mayonnaise separately and chill.) Prepare barbecue (medium-high heat). Grill burgers, onions and peppers until burgers are cooked through and onions and peppers are lightly charred, turning occasionally, about 10 minutes. Move peppers and onions to cool side of grill. Top burgers with cheese. Place rolls on grill cut side down. Cover with lid and cook until cheese melts and buns are heated through, about 2 minutes. Transfer buns to plates. Spread 3/4 tablespoon mayonnaise mixture over each bun half. Top with burger, then bell pepper and onion. Cover with top half of buns and serve.
PICTURE

RECIPENAME Beef Wellington
COURSE_DISH Main Dish
CUISINE English
MAININGREDIENT Beef
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES

INGREDIENTS
1/2 lb mushrooms 1/2 md onion 2 tb butter salt and pepper to taste 4 oz canned foie gras paste 1 tb oil 1 1/2 lb beef tenderloin salt and pepper to taste 1 lb frozen puff pastry
DIRECTIONS
Puree the mushrooms and onions together in a food processor. Melt the butter in a skillet over medium heat, add the mushroom and onion mixture and cook, stirring occasionally, until the mixture is dry. Add salt and pepper to taste and mash in the pate. Transfer the stuffing to a bowl and chill in the refrigerator. Heat the oil in a skillet over high heat. Add the beef and sear on all sides. Remove the beef from the skillet and sprinkle with salt and pepper. Place in the refrigerator until cold. Roll out chilled puff pastry into a rectangle large enough to enclose the beef. Spread the dough with a generous layer of stuffing, place the beef on top and spoon another bit of stuffing on the beef. Wrap the pastry to enclose the beef and stuffing and place the Wellington in the refrigerator to chill for at least 15 minutes. Preheat oven to 425F. Place Wellington in oven and immediately lower heat to 350F. Roast for about 20 minutes.
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RECIPENAME Tomato and Corn Salad w/marjoram
COURSE_DISH Salads
CUISINE English
MAININGREDIENT Corn
SERVES 04 Servings
TIME_HH_MM
NOTES

INGREDIENTS
4 ears fresh corn, husked 1/4 c extra virgin olive oil 1 tbsp red wine vinegar 3 med tomatoes, chopped 1/2 c crumbled feta cheese 2 tbsp chopped fresh marjoram 4 large butter lettuce leaves
DIRECTIONS
cook corn in large pot of boiling water until tender, about 5 min cut kernels from cob whisk oil, vinegar to blend add corn, tomatoes, feta and marjoram, toss to coat spoon mixture onto lettuce leaves and serve
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RECIPENAME Seared coriander scallops with bok choy and hoisin
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Fish
SERVES 02 Servings
TIME_HH_MM
NOTES

INGREDIENTS
3/4 c fresh oj 2 tbsp hoisin sauce 2 tsp minced ginger 10 large sea scallops 1 tbsp coriander seeds coarsely crushed 2 tsp oriental sesame oil 2 baby bok choy, each cut lengthwise into 8ths 2 tbsp water
DIRECTIONS
whisk oj, hoisin sauce, and ginger in a small bowl pat scallops dry on paper towels spinkle coriander seeds over scallops, pressing to adhere heat sesame oil in nonstick skillet over high heat add scallops, coriander side down, cook until opaque in center, turning once, about 1 1/2 min per side transfer scallops to plate Add bok choy and water to skillet, saute until wilted, about 2 min using tongs, divide onto 2 plates, top with scallops Add hoisin mixture to same skillet, boil until reduced to 1/3 c, about 2 min.,, drizzle sauce over scallops and serve
PICTURE

RECIPENAME Pecan Lace Cookies
COURSE_DISH Cookies
CUISINE English
MAININGREDIENT Pecans
SERVES 18 Servings
TIME_HH_MM 00:30
NOTES
Kaoru’s favorite
INGREDIENTS
COOKIES 1/4 c (1/2 stick) unsalted butter, room temp 1/3 c sugar 2 tbsp light corn syrup 1/3 c all purpose flour 1 c coarsely ground pecans (about 4 oz) 1 tsp vanilla FILLING 1 c powdered sugar 1/4 c unsalted butter, room temp 1 tbsp oj 3/4 grated orange peel
DIRECTIONS
FOR COOKIES 1. position rack in center of oven and preheat to 350oF 2. line 2 baking sheets with parchment paper 3. stir butter, sugar, and corn syrup in heavy med sauce pan over low heat until melted and smooth 4. bring to boil over med/ high heat, stirring constantly 5. remove from heat, stir in flour, add nuts and vanilla, stir to combine 6. drop dough by tsp onto baking sheets, spacing 2 inches apart 7. bake 1 sheet at a time until bubbling and lightly browned, about 11 min 8. cool on sheets 10 min, transfer to rack FOR FILLING 1. whisk all ingredients in med bowl until smooth 2. spread 1 tsp onto bottom of 1 cookie and top with a second **can be made 2 days ahead and stored between sheets of waxed paper in airtight container at room temp
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RECIPENAME Bittersweet Chocolate Tart
COURSE_DISH Desserts
CUISINE English
MAININGREDIENT Chocolate
SERVES 12 Servings
TIME_HH_MM 01:30
NOTES
must set in frig overnight, use chocolate that does not exceed 62% cocoa
INGREDIENTS
CRUST 1/2 c (1 stick) unsalted butter,melted 1/4 c sugar 3/4 tsp vanilla extract 1/8 tsp salt 1 c all purpose flour FILLING 8 oz bittersweet or semisweet chocolate, finely chopped 5 tbsp unsalted butter, cut into 5 pieces 1/2 tsp lightly packed finely grated orange peel 1/2 tsp lightly packed finely grated grapefruit peel 1 large egg yolk, room temp 1/4 boiling water
DIRECTIONS
FOR CRUST 1. combine first 4 ingredients in bowl 2. add flour and stir just until blended, let stand 5 min 3. press dough onto bottom and up sides of 9 inch diameter tart pan with removable bottom 4. chill 30 min 5. position rack in bottom third of oven and preheat to 350oF 6. bake crust until deep golden, pressing down with back of spoon if bubbles form. about 25 min 7. cool crust in pan on rack FOR FILLING 1. combine chocolate, butter and both peels in med metal bowl 2. place bowl in skillet of barely simmering water set over low heat 3. stir just until chocolate and butter are melted and smooth 4. remove bowl from water and place a strainer over bowl with melted chocolate 5. keep skillet with water set over low heat 6. whisk egg yolk in small metal bowl to blend 7. gradually whisk in 1/4 c boiling water 8. place bowl in skillet of hot water, stir constantly with heatproof rubber spatula, scraping bottom of bowl to prevent egg from cooking, until thermometer inserted into egg mixture registers 160oF, about 3 min 9. immediatly pour egg mix. into strainer set over chocolate. 10. stir just until egg is incorporated into chocolate mixture and smooth 11. pour filling into crust, tilt to spread evenly 12. cover and chill overnight 13. before serving, let tart soften slightly at room temp 14. remove pan sides 15. place tart on platter and garnish with whipped cream
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RECIPENAME Southwestern Chicken Soup
COURSE_DISH Soup
CUISINE Mexican
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
very easy
INGREDIENTS
1 12oz jar salsa verde 3 c cooked chicken cubes 1 15 oz can cannellini beans drained 3 c chicken broth 1 tsp gd cumin 2 green onions, chopped 1/2 c sour cream
DIRECTIONS
1. empty salsa into a sauce pan, cook 2min over med heat 2. add chicken, beans, broth and cumin 3. bring to a boil and lower heat to a simmer 4. cook for 10 min 5. Top each bowl with onions and sour cream
PICTURE

RECIPENAME Pork chops w/ sage pan sauce
COURSE_DISH Main Dish
CUISINE English
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
per serving: 175 cal, fat 6.6g, chol 65mg, iron 1.1mg, Na+ 435mg, Calc 35mg
INGREDIENTS
2 tsp chopped fresh sage, divided 1/2 tsp kosher salt 1/2 tsp freshly gd blk pepper 4 3/4 inch boneless center cut loin pork chops cooking spray 1/2 c dry white wine 2 garlic cloves, minced 1 c chopped seeded tomato 1/4 c fat free chicken broth 1/4 tsp kosher salt 1/8 tsp gd blk pepper
DIRECTIONS
1. Combine 1 tsp sage, 1/2 tsp salt and 1/2 tsp pepper in a sm bowl 2. Sprinkle both sides of pork with sage mixture 3. Heat a skillet over med-high heat. Coat with cooking spray. Add pork, cook 3 min on each side or until browned. Remove from heat and set aside 4. Add remaining sage, white wine and garlic to pan scraping to loosen browned bits. Cook 1 1/2 min or until reduced to about 1/4 c 5. Stir in seeded tomato and chicken broth and cook 4 min until slightly thick 6. Return pork and accumulated juices to pan 7. Cover and cook 1 min 8. Sprinkle with salt and pepper and serve
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RECIPENAME Yakitori
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Cafe Japan by Emi Kazuko
INGREDIENTS
1 pound of chicken FOR TARE SAUCE 3 tbsp sake 5 tbsp shoyu 1 tbsp mirin 1 tbsp sugar
DIRECTIONS
1. soak bamboo skewers in water for 30min 2. cut chicken and thread onto skewers 3. Combine all sauce ingredients in a sm sauce pan and bring to a boil, simmer 5 min. Remove from heat 4. Grill the chicken either over the charcoal fire or broiler until lightly brown all over. Remove from heat, baste with tare sauce and return to heat. Dry the sauce and repeat basting and cooking cycle until the chicken pieces are golden brown 5. Serve with lemon wedges and sansho powder
PICTURE

RECIPENAME Ginger Pork
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cafe Japan by Emi Kazuko
INGREDIENTS
1 2/3 pounds pork chops 2 inch piece fresh ginger, grated 4 tbsp shoyu 2 tbsp oil
DIRECTIONS
1. slice pork chops very thin horizontally 2. spread slices on a plate and sprinkle with ginger and shoyu 3. marinate for 10 min 4. Heat a pan and add oil. Pan fry marinated pork slices for 3 min on each side
PICTURE

RECIPENAME Tonkatsu
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
recipe from cafe Japan by Emi Kazuko
INGREDIENTS
4 pork chops (about 1 1/2 pounds) sea salt and freshly gd blk pepper all purpose flour 2 eggs beaten dry bread crumbs vegetable oil for deep frying TONKATSU SAUCE 5 tbsp ketchup 1 tbsp worchestershire sauce
DIRECTIONS
1. Make a few slits into the fat of the pork cutlets to prevent them from curling during cooking. Sprinkle with salt and pepper, then dredge in flour, dip in the beaten egg and coat with bread crumbs 2. Heat oil for deep frying to 350oF. Deep fry the pork chops for 7-10 min turning once or twice, until well cooked. Remove and drain on wire rack or paper towels 3. Mix ketchup and worchestershire sauce in a sm bowl 4. serve with ketchup mixture and prepared mustard
PICTURE

RECIPENAME Chicken Teriyaki
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
recipe from cafe Japan by Emi Kazuko
INGREDIENTS
1 pound chicken cornstarch vegetable oil for pan frying 2 tbsp sugar 2 tbsp mirin 2 tbsp sake 2 1/2 tbsp shoyu 4 scallions cut into 2 inch pieces sea salt
DIRECTIONS
1. prick the chicken a few times to prevent it from shrinking, then lightly rub chicken with cornstarch 2. heat 2 tbsp oil in frying pan over high heat. Put the chicken in the pan and pan fry until golden brown. Lower the heat and cook covered until thoroughly cooked. 3.Skim excess oil from the pan, then add sugar, mirin, sake and shoyu. Spoon the juice over the chicken and gently shake the pan to spread the juice evenly 4 Add the scallions and cook for 1 min 5. Serve with sea salt if desired
PICTURE

RECIPENAME Steamed Chicken
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 01:15
NOTES
Recipe from Cafe Japan by Emi Kazuko
INGREDIENTS
4 boneless chicken breasts vegetable oil for pan frying 6 tbsp shoyu 7 tbsp mirin 4 tbsp sake
DIRECTIONS
1. Pan fry the chicken in a little oil on high heat for 3-4 min per side until lightly browned 2. In a shallow dish, mix shoyu, mirin, and sake, then lay the chicken breast in the dish. Leave to marinate 20 min. Turn and marinate another 10 min 3.Transfer the marinated chicken breasts to a shallow dish and place on a rack in the steamer. Steam on high heat for 10 min, then turn chicken over and steam another 7 min. As an alternative, place chicken in a casserole and place that into a roasting pan 1/3rd full of water. Cover with foil and cook in a 400oF oven for 25 min 4. Drain, keeping the juice from the chicken warm, put the chicken back in the marinade for 2-3 min 5. Cut the chicken and serve with rice and steamed broccoli
PICTURE

RECIPENAME Chicken Piccata
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Per serving: Cal 227, Fat 5.5g, Chol 99mg, Fe 1.6mg, Na 505mg, cal 27mg Easy and fast
INGREDIENTS
1 tbsp olive oil 4 boneless, skinless chicken breasts 1/2 tsp salt 1/4 tsp blk pepper 1/3 c chicken broth 2 tbsp dry white wine 1 1/2 lemon juice 1/4 c chopped fresh parsley 1 tbsp capers
DIRECTIONS
1. heat oil in nonstick skillet over med-high heat 2. Place each chicken breast between 2 sheets heavy duty plastic wrap and pound to 1/2 inch thick. Sprinkle with salt and pepper. Add chicken to pan and cook 4 min on each side until done. Remove from pan. 3. Add broth, wine, and lemon juice to pan and reduce heat and simmer 1 min. Stir in parsley and capers. Spoon sauce over chicken.
PICTURE

RECIPENAME Caramel Custards
COURSE_DISH Desserts
CUISINE English
MAININGREDIENT Eggs
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Easy – Per serving: Cal 120, Fat .4g, Chol 2mg, Fe .8mg, Na 113mg, Calc 139mg
INGREDIENTS
2 tbsp sugar cooking spray 2 1/2 cups fat-free milk (can of evap. skim milk can be subst) 1 c egg substitute 1/3 c sugar 1 1/4 tsp vanilla extract
DIRECTIONS
1. preheat oven to 300oF 2. Place 2 tbsp sugar in a heavy saucepan over med heat, cook until sugar dissolves, stir constantly. Continue cooking and stirring until golden (about 5 min). Immediatly pour into 6 6oz custard cups coated with cooking spray, tipping quickly to coat bottom of cups with caramel. 3. Combine milk and next 3 ingredients, whisk to mix and divide among custard cups. 4. Place cups in a baking pan and pour hot water into pan to a depth of 1 inch. 5. Bake for 1h 10m or until knife inserted into the center comes out clean. 6. Cover and chill at least 2 hours.
PICTURE

RECIPENAME Orange Pound Cake Loaf
COURSE_DISH Cakes
CUISINE English
MAININGREDIENT Eggs
SERVES 16 Servings
TIME_HH_MM 01:30
NOTES
Weight watchers: Per serving: Cal 126, Fat 3.6g, Chol 0mg, Fe .7mg, Na 88mg, Calc 26mg
INGREDIENTS
Cooking spray 1 tsp flour 1 3/4 c flour 3/4 c sugar 2 tsp baking powder 1/4 tsp salt 1 tbsp grated orange rind 2/3 c fresh oj 1/4 c vegetable oil 4 large egg whites
DIRECTIONS
1. Preheat oven to 350oF 2. Coat bottom of an 8 1/2 X 4 1/2 inch loaf pan with cooking spray, dust with 1 tsp flour and set aside 3. Combine 1 3/4 c flour, sugar, baking powder and salt. Combine orange rind, juice and oil, then add to the flour mixture. Beat at med speed until smooth 4. Beat egg whites at high speed until stiff peaks form. Fold 1/3 egg whites into batter, gently fold in remaining egg whites. 5. Pour batter into prepared pan. Bake in oven for 55 min or until wooden pick comes out clean. Cool in pan 10 min on a wire rack. Then cool completely on wire rack.
PICTURE

RECIPENAME Quick Vegetable Soup
COURSE_DISH Soup
CUISINE English
MAININGREDIENT Beef
SERVES 12 Servings
TIME_HH_MM 01:30
NOTES
Weight Watchers: Per 1 1/2 c serving: Cal 143, Fat 2.6g, Chol 22mg, Fe 2.5mg, Na 238mg, Calc 70mg
INGREDIENTS
1 pound ultra lean grd beef 1 1/4 c chopped onion 8 (5.5 oz) cans vegetable juice 2 (14oz) cans whole tomatoes, undrained and coarsley chopped 1 (14oz) can beef broth 1 (10oz) package frozen okra 1 (10oz) package frozen lima beans 1 (10oz) package frozen corn 1 tsp gd pepper 1/2 tsp salt
DIRECTIONS
1. Cook beef and onion over med heat until beef is cooked. Drain in colander and return to pan 2. Stir in all indredients and bring to boil. Reduce heat and simmer 1 hour
PICTURE

RECIPENAME Spinach and Grapefruit Salad
COURSE_DISH Salads
CUISINE English
MAININGREDIENT Greens
SERVES 08 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well: Per serving: Cal 89, Fat 4g
INGREDIENTS
2 tsp poppy seeds 1/2 red onion thinly sliced 1 grapefruit (pink or red) 6 cloves of garlic, peeled 2 tbsp white wine vinegar 2 tbsp olive oil 1 tbsp coarse gd mustard 1/2 tsp honey 3/4 lb spinach, washed and torn 1/2 jicame, peeled and cut into matchsticks
DIRECTIONS
1. Heat a small skiller over med heat, add poppy seeds and toast 1-2 min 2. Place onion slices in sm bowl waterr and soak 10 min, drain 3. With a small knife remove skin and white pith from grapefruit and discard 4.Working over a sm bowl to catch the juice, cut grapefruit segments from separating membranes. Reserve segments in sm bowl. Collect 1/3c grapefruit juice and set aside 5. Place garlic cloves in sm saucepan, add water to cover and simmer until tender (about 3 min) and drain. 6.In blender, combine vinegar, olive oil, mustard, honey, cooked garlic and grapefruit juice. Blend until smooth, add salt and pepper. 7. In salad bowl, combine spinach, onion, jicama, grapefruit segments. Drizzle with dressing and top with toasted poppy seeds
PICTURE

RECIPENAME Bourbon Bacon Scallops
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Fish
SERVES 04 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Weight Watchers: Per serving: Cal 245, Fat 7g, Chol 68mg, Fe .7mg, Na 642mg, Calc 51mg
INGREDIENTS
3 tbsp minced green onions 2 tbsp bourbon 2 tbsp maple syrup 1 tbsp low Na+ soy sauce 1 tbsp dijon mustard 1/4 tsp pepper 24 large sea scallops 6 slices bacon cooking spray
DIRECTIONS
1. Combine 1st 6 ingredients in a large bowl and stir well. Add scallops and marinate in frig for 1 hour, stir occasionally. 2. Remove scallops from bowl and reserve marinade. Cut each slice of bacon into 4 pieces and wrap around each scallop. Thread onto skewers, leaving some space between each scallop. 3. Place skewers on a broiler pan coated with cooking spray and broil 8 min or until bacon is crisp and scallops are done. Baste with marinade occasionally (serving is 6 scallops per person)
PICTURE

RECIPENAME Tex Mex Blk Bean Dip
COURSE_DISH Appetizers
CUISINE American
MAININGREDIENT Beans
SERVES
TIME_HH_MM 00:30
NOTES
From Cooking Light: Serving = 2 tbsp: Cal 42, Fat 1g, Chol 2mg, Na 136mg, Ca 30mg
INGREDIENTS
1 15oz can black beans, drained 1 tsp vegetable oil 1/2 c chopped onion 2 garlic cloves, minced 1/2 diced tomato 1/3 c mild picante sauce 1/2 tsp cumin 1/2 tsp chili powder 1/4 c shredded reduced fat monterey jack cheese 1/4 chopped parsley or cilantro 1 tbsp lime juice
DIRECTIONS
1. Place beans in bowl, partially mash 2. Heat oil in nonstick skillet over med heat, add garlic and onion and saute 4 min until tender 3. add beans, tomato, picante sauce, cumin and chili powder and cook 5 min until thick, stirring constantly 4. Remove from heat, add cheese, cilantro and lime juice 5. Serve warm with fat free tortilla chips
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RECIPENAME Beef Wellington Gourmet Magazine
COURSE_DISH Main Dish
CUISINE African
MAININGREDIENT Beef
SERVES 06 Servings
TIME_HH_MM 03:00
NOTES
The enduring popularity of this dish#a fillet of beef tenderloin coated with pâté de foie gras and a duxelles of mushrooms that are then all wrapped in puff pastry#is legendary. It has remained a favorite in Britain and the U.S. for over a century ever since it was created to honor the Duke of Wellington, a hero of the Napoleonic Wars
INGREDIENTS
1 3 1/2-pound fillet of beef, tied with thin sheets of larding fat at room temperature 3/4 pound mushrooms, finely chopped 3 tablespoons unsalted butter Salt and pepper, to taste 1/2 pound pâté de foie gras (available at specialty foods shops), room temperature 1 pound thawed puff pastry, plus additional for garnish 1 large egg white, beaten 1 large egg yolk, beaten with 1 teaspoon of water for egg wash 1/2 cup Madeira 2 teaspoons arrowroot, dissolved in 1 teaspoon cold water 1/2 cup beef broth 2 tablespoons finely chopped black truffles (available at specialty food shops) 1 bunch watercress
DIRECTIONS
Method 1. In a roasting pan, roast fillet in the middle of a preheated 400°F (200°C) oven for 25 to 30 minutes or until a thermometer registers 120°F (50°C). Let the fillet cool completely and discard larding fat and strings. Skim the fat from the pan juices and reserve juices. 2. In a heavy skillet, cook the mushrooms in the butter over moderately low heat, stirring until all the liquid is evaporated and the mixture is dry; season with salt and pepper and let cool completely. 3. Spread the fillet evenly with the pâté de foie gras, covering the top and sides; spread the mushrooms evenly over the pâté de foie gras. Set aside. 4. On a floured surface, roll 1 pound of the puff pastry into a rectangle large enough to enclose the fillet completely, about 20 by 12 inches. 5. Invert the coated fillet carefully onto middle of the dough and fold up the long sides of the dough to enclose the fillet. Brush the dough’s edges with the egg white to seal. Repeat with the ends of dough. 6. Transfer the fillet, seam side down, to a jelly roll pan or a shallow roasting pan and brush with some of the egg wash. Roll out the additional dough and cut shapes with decorative cutters. Arrange the cutouts on top, brush with the remaining egg wash and chill for at least 1 hour, but no more than 2 hours. 7. Bake the fillet in the middle of a preheated 400°F (200°C) oven for 30 minutes, reduce the heat to 350°F (180°C) and bake for 5 to 10 minutes more or until a meat thermometer registers 130°F (55°C) for medium-rare. Remove and let stand for 15 minutes. 8. In saucepan, boil the reserved pan juices and Madeira until the mixture is reduced by one quarter. Add the arrowroot mixture, beef broth, truffles and salt and pepper to taste. Cook over moderate heat, stirring (being careful not to boil) for 5 minutes or until thickened. 9. Loosen the fillet from jelly roll pan, transfer with two spatulas to a heated platter and garnish with watercress. To serve, cut the fillet into 3/4-inch-thick slices, dress with the sauce.
PICTURE

RECIPENAME Chicken Piccata
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Per serving: Cal 227, Fat 5.5g, Chol 99mg, Fe 1.6mg, Na 505mg, cal 27mg Easy and fast
INGREDIENTS
1 tbsp olive oil 4 boneless, skinless chicken breasts 1/2 tsp salt 1/4 tsp blk pepper 1/3 c chicken broth 2 tbsp dry white wine 1 1/2 lemon juice 1/4 c chopped fresh parsley 1 tbsp capers
DIRECTIONS
1. heat oil in nonstick skillet over med-high heat 2. Place each chicken breast between 2 sheets heavy duty plastic wrap and pound to 1/2 inch thick. Sprinkle with salt and pepper. Add chicken to pan and cook 4 min on each side until done. Remove from pan. 3. Add broth, wine, and lemon juice to pan and reduce heat and simmer 1 min. Stir in parsley and capers. Spoon sauce over chicken.
PICTURE

RECIPENAME Blackened Chicken Salad
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Per serving: Cal 298, Fat 5.4g, Chol 72mg
INGREDIENTS
3 c chopped tomato 3/4c diced yellow bell pepper 1/4c finely chopped red onion 1 tbsp sugar 3 tbsp cider vinegar 1/4 tsp salt 1/8 tsp pepper 1/4c lemon juice 1/4c dijon mustard 3 tbsp water 1 tbsp honey 4 skinned, boned chicken breasts 3 tbsp spicy seasoning (Paul Prudhomne) cooking spray 1 lb sugar snap peas 8c torn lettuce leaves (romaine)
DIRECTIONS
1. Combine 1st 7 ingredients (thru pepper) in bowl and toss well, cover and chill 2. Combine lemon juice, mustard, honey, water in large bowl. Stir well and chill 3. Rub chicken with spicy seasoning, Coat a large skillet with cooking spray. Place over med heat until hot. Add chicken and cook 7 min on each side. Cool and slice chicken 4. Steam snap peas covered for 2 min. Rinse under cold water and drain 5. Add Snap peas and lettuce to lemon juice mixture and toss well 6. Divide evenly into 4 large salad bowls and top with tomato and chicken
PICTURE

RECIPENAME Baked Goat Cheese and Asparagus Salad
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Vegetables
SERVES
TIME_HH_MM 00:30
NOTES

INGREDIENTS
1/3c Raspberry wine vinegar 2/3c Basil Flavored walnut oil 3 tbsp maple Cappucino Sauce salt and pepper 24 spears asparagus, steamed and chilled 6 c mixed greens 8 oz goat cheese roasted garlic olive oil
DIRECTIONS
1. In blender mix first 4 ingredients, cover and chill 2. Cut cheese into 2″ rounds and brush with olive oil 3. Bake cheese 375oF for 3-5min 4. Plate wild greens and array asparagus on top 5. Spoon over dressing 6. Top with goat cheese rounds and serve immediatley
PICTURE

RECIPENAME Caesar Salad
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Vegetables
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Eating Well: Per serving: Cal 135, Fat 8g
INGREDIENTS
Roasted Garlic Dressing 2 heads garlic 1/4c chicken stock 3 tbsp wine vinegar 2 tbsp olive oil 2 tsp dijon mustard 3 anchovy fillets, rinsed and chopped 2 tsp worchestershire sauce salt and pepper Salad Ingredients 2c cubed French bread 1 clove garlic peeled 1/2 tsp salt 2 tsp olive oil 10c torn Romaine lettuce 1/2oz Parmasan cheese 3 anchovy fillets, rinsed and 1/2ed lengthwise
DIRECTIONS
1. To make dressing: Preheat oven to 400oF, Pull off papery covering of garlic and slice off tops of each head. Wrap in foil and roast in oven about 40 min. Unwrap and cool slightly. Squeeze garlic flesh out into blender. Add the rest of the dressing ingredients and blend until smooth. 2. To make salad: Spread bread cubes on baking tray and toast 10-15 min. Chop garlic coarsely and sprinkle with salt. Mash with fork. Heat a nonstick skillet with oil and add mashed garlic and cook 30sec. Remove from heat and add bread cubes and toss. In a large bowl add bread cubes, lettuce, dressing, parmasan cheese and anchovy.
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RECIPENAME Grilled Portobello Salad
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Vegetables
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well: Per Serving: Cal 195, Fat 12g
INGREDIENTS
2tbsp olive oil 2 tbsp strong brewed tea 1 tbsp balsamic vinegar 1 tbsp finely chopped parsley 1 garlic clove, minced 1/2 tsp dijon mustard 1/4 tsp marjoram 4 large portobello mushrooms 6c salad greens (curly red and green leaf) 2 oz goat cheese 1 tomato, peeled, seeded and diced
DIRECTIONS
1. Place a broiler pan 6″ from heat and preheat boiler 2. In a large bowl, whisk together 1 tbsp oil, tea, vinegar, parsley, garlic, mustard, marjoram, salt and pepper 3. Trim mushroom stems and reserve for another use 4. Brush mushroom caps with oil and season with salt and pepper. Place caps, rounded side up and broil 2-4min per side 5. Add salad greens to dressing and toss 6. When mushrooms are done, cut into thick slices and place on greens 7. Crumble cheese over mushrooms and scatter tomatoes on top
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RECIPENAME Green Bean Salad
COURSE_DISH Side Dish
CUISINE American
MAININGREDIENT Vegetables
SERVES
TIME_HH_MM
NOTES

INGREDIENTS
9 oz green beans 1 tbsp olive oil 2 tsp lemon juice 1 tbsp pine nuts 1/3c tomato juice 1 clove garlic crushed few drops tobasco
DIRECTIONS
1. Top and tail green beans. Boil for 1 min and plunge into ice water, drain and toss with oil and lemon juice 2. Heat oven to 350oF, Spread nuts on foil covered tray and cook 5 min. Do not allow to burn. 3. Combine tomato juice, garlic and tobasco sauce in sm pan. Bring to boil and simmer uncovered over low heat 8 min until reduced by 1/2. Cool. 4. Arrange beans on serving plate and pour tomato mixture over, sprinkle with nuts
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RECIPENAME Daikon and Carrot Salad
COURSE_DISH Side Dish
CUISINE Japanese
MAININGREDIENT Vegetables
SERVES
TIME_HH_MM 24 hours
NOTES
Recipe from Japanese Cookbook: Good served with hard boiled eggs seasoned with mayo and soysauce and accompanied with cucumber sticks and smoked salmon
INGREDIENTS
8″ daikon 2 carrots 1 tsp salt 3 tbsp sugar 41/2 tbsp rice vinegar 1 tbsp toasted sesame seeds
DIRECTIONS
1. Cut daikon and carrot into thin matchstick slices 2. Place in bowl with salt and leave for about 30min 3. squeeze all water out 4. mix sugar and vinegar until sugar is dissolved 5.Pour over daikon, carrot mix and stir well. Refrigerate 24 hours and sprinkle with sesame seeds when ready to serve
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RECIPENAME Spinach Salad with hot Basil Dressing
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Greens
SERVES 06 Servings
TIME_HH_MM 3 hours
NOTES

INGREDIENTS
Dressing 1/2c roasted garlic olive oil 1/3c balsamic vinegar 2 tbsp white sugar 1/2c fresh chopped basil 1/3c Cajun Spice Sauce (or dried spice in chicken broth) Salad 6c spinach 1/2c sliced mushrooms 10 pieces cooked bacon 2 hard boiled eggs (pushed thru a sieve) 1/4 c parmasan cheese 1c fresh crutons
DIRECTIONS
1. Blend all dressing ingredients and let sit 3 hours. 2. Place washed dried spinach on bowl and top with all salad ingredients 3. Just before serving, Microwave dressing to a boil. Pour over salad and toss and serve
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RECIPENAME Jamaican Chicken Rice Salad
COURSE_DISH Main Dish
CUISINE Caribbean
MAININGREDIENT Chicken
SERVES 06 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Eating Well: Per serving: Cal 356, Fat 7g
INGREDIENTS
1c long grain rice (white) 1/3c fresh lime juice 2 tbsp + 1tsp canola oil 2 cloves garlic minced 1 jalapeno pepper, finely chopped 1/2c chopped scallions 15 oz can blk beans, drained and rinsed 1 71/2 oz jar roasted red peppers, drained, rinsed and diced 6 tbsp chopped cilantro or parsley 1 lb boneless, skinless chicken breast 1/4c pickapeppa sauce
DIRECTIONS
1. Cook rice until tender. Cool 2. Mix together lime juice, 2 tbsp oil, molasses, garlic and jalepeno. Season with salt and pepper 3. Add beans, scallions, red peppers and 4 tbsp cilantro. Combine with rice above 4. Heat broiler, Brush chicken with oil and bake with pickapeppa sauce until meat is no longer pink inside (about 4 min per side) 5. Cut chicken into thin slices and add to rice mixture 6. Garnish with lime wedges
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RECIPENAME Asian Beef Salad
COURSE_DISH Main Dish
CUISINE Asian
MAININGREDIENT Beef
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 245, Fat 13.2g, Chol 60mg, Fe 3.6mg, Na 325mg, Ca 43mg
INGREDIENTS
1 lb lean flank steak 1/4 tsp salt 1/8 tsp pepper cooking spray 1/4c rice vinegar 1/4c lime juice 1 tbsp low Na+ soy sauce 1 tsp grated ginger 1/8 tsp crushed red pepper 6c chopped romaine lettuce 1 1/2c bean sprouts 1/2c red bell pepper
DIRECTIONS
1. Trim fat from steak and sprinkle both sides with salt and pepper. Prepare grill. Place steak on grill or broiler rack coated with cooking spray. Cook 8min on each side until done. Cut steak across grain into thin slices and set aside 2. Combine vinegar and next 4 ingredients(thru red pepper) 3. Combine steak, lettuce, bean sprouts and bell pepper and toss well 4. Drizzle with vinegrette and toss
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RECIPENAME Spinach-Corn Salad
COURSE_DISH Salads
CUISINE Mexican
MAININGREDIENT Greens
SERVES 5
TIME_HH_MM 00:30
NOTES
Recipe from Lowfat Mexican Cookbook: Per Serving: Cal 241, Fat 12g
INGREDIENTS
Salad Ingredients 1 lb spinach 2 red bell peppers- roasted 1 1/2c corn 3 oz feta cheese 2 corn tortillas in thin strips- toasted lime wedges Tequila-Orange Vinegrette 1 oz tequila 1/4c OJ 1 tbsp OJ concentrate 1 1/2 oz orange liquer 1 clove garlic 1 1/2 tsp dijon mustard 3 tbsp rice wine vinegar 4-5 tbsp canola oil 1/2 tsp salt 1/8 tsp white pepper
DIRECTIONS
For Vinegrette 1. Put tequila, OJ, OJ conc, Orange liquer in sm sauce pan and bring to boil. Boil 3-4 min until reduced by about 1/3 the vol 2. Into a blender, place the garlic, mustard and reduced OJ mixture and blend until smooth. Add sugar, vinegar, oil, salt and pepper and blend until smooth For Salad 1. Cut spinach into bite sized pieces and toss with roasted red peppers, corn, cheese and vinegrette 2. Garnish with lime wedges and tortilla strips
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RECIPENAME Asian Pork Salad
COURSE_DISH Main Dish
CUISINE Asian
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Cooking Light: Per serving: Cal 322, Fat 6.8g, Chol 74mg, Na+ 382mg
INGREDIENTS
3/4c OJ 1/4c low Na+ teriyaki sauce 1 tbsp mirin (sweet rice wine) 2 tsp hoisin sauce 1 tsp sesame oil 1 garlic clove minced 3 tbsp brown sugar 2 tbsp bourbon 1/4 tsp crushed red pepper 1 lb pork tenderloin cooking spray 8c salad greens 1/2c sliced red onion 1- 4oz can manderin oranges in lt syrup, drained 1- 8oz can sliced waterchestnuts 1 large bell pepper (red) 2 tbsp sesame seeds- toasted
DIRECTIONS
1. Combine 1/2c + 2 tbsp OJ, 2 tbsp teriyaki sauce, vinegar, and next 4 ingredients (thru garlic). Stir well and chill 2. Combine 2 tbsp OJ, 2 tbsp teriyaki sauce, brown sugar, bourbon and crushed red pepper 3. Trim fat from pork and slice into 3X 1/2″ wide strips. Add pork to the marinade and refrigerate 15 min 4. Place a large nonstick skillet coated with cooking spray over med heat until hot. Add pork and marinade and cook 8 min until pork is done and liquid is almost evaporated 5. Divide greens, onion, oranges, water chestnuts, bell pepper evenly amoung 4 plates. Top each with 1c pork mixture 6. Drizzle with 1/4c OJ dressing and sprinkle with sesame seeds
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RECIPENAME Tofu Salad
COURSE_DISH Side Dish
CUISINE Asian
MAININGREDIENT Tofu
SERVES 04 Servings
TIME_HH_MM 02:00
NOTES

INGREDIENTS
2 tsp Thai sweet chili sauce 1/2 tsp grated ginger 1 clove garlic crushed 2 tsp soy sauce 2 tbsp oil 8 oz firm tofu 3 1/2 oz snow peas cut into 1 1/4″ lengths 2 sm carrots cut into matchsticks 3 1/2 oz red cabbage, shredded 2 tbsp chopped peanuts
DIRECTIONS
1. Place chili sauce, ginger, garlic, soy sauce and oil in sm screw cap jar and shake. Cut tofu into cubes and place in med bowl and pour marinade over it. Cover with plastic wrap and refrigerate 1 hour 2. Place snow peas in boiling water for 1 min and plunge into ice water 3. Add snow peas, carrots, cabbage and tofu and toss to combine 4. Sprinkle with peanuts and serve immediatley
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RECIPENAME Hot Chocolate Souffle
COURSE_DISH Desserts
CUISINE American
MAININGREDIENT Chocolate
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Betty Crocker: Per Serving: cal 195, Fat 8g, Chol 120mg, Na 135mg, Ca 6%
INGREDIENTS
1/3c sugar 1/3c baking cocoa 1/4c flour 1c milk 3 lrg egg yolks 2 tbsp buter or margarine 1 tsp vanilla 4 lrg egg whites 1/4 tsp cr of tartar 1/8 tsp salt 3 tbsp sugar
DIRECTIONS
1. Move oven rack to lowest position. Heat oven to 350oF. Grease 6c souffle dish with butter, lightly sugar. Make a 4″ band of triple thickness aluminum foil 2″ longer that circumference of dish, Extend dish by securing band, butered side in, around top outside edge. 2. mix 1/3c sugar, the cocoa and flour in 1 1/2-quart saucepan. Gradually stir in milk. Heat to boiling, stirring constantly, remove from heat. 3. Beat egg yolks in lrg bowl with wire whisk. Beat about 1/3 of the cocoa mixture into egg yolks. Gradually stir remaining cocoa mixture into egg yolks. Stir in butter and vanilla, cool slightly. 4.Beat egg whites, cr of tartar and salt in med bowl with electric mixer on high speed until foamy. Beat in 3 tbsp sugar, 1 tbsp at a time, continue beating until stiff and glossy. Do not under beat. 5.Stir about 1/4 of the egg whites into cocoa mixture. Fold in remaining egg whites. Carefully pour into souffle dish. Place dish in square metal pan. Pour very hot water into pan until 1″ deep 6. Bake 1hr 15min until puffed in center and edges are set. Carefully remove foil band and quickly divide souffle into sections with 2 forks. Serve immediatly with whipped cream
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RECIPENAME Corn Chowder
COURSE_DISH Soup
CUISINE American
MAININGREDIENT Corn
SERVES 06 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Eating Well: Per Serving: Cal 158, Fat 2g
INGREDIENTS
1 1/2 tsp canola oil 2 lrg onions chopped 1 stalk celery chopped 1 red bell pepper diced 3 cloves garlic minced 1/2 tsp gd cumin 3 1/2c chicken stock 1 tbsp chopped fresh thyme (1 tsp dried) 1 bay leaf 2 c frozen corn 1 lar potato peeled and diced 2 tbsp cornstarch 1-12oz can evaporated skim milk
DIRECTIONS
1. In a large saucepan heat oil over low heat. Add onions and cook 5 min with stirring. Add celery, red peppers, garlic and cumin and cook with stirring 2-3 min 2. Add chicken stock, thyme, bay leaf and bring to boil 3. Reduce heat to low and simmer uncovered 10 min 4. Add corn and potatos and simmer 5-10 min. 5. Place cornstarch in sm bowl and slowly add evaporated milk, stir until smooth 6. Stir milk cornstarch mix into soup and simmer until thickened (about 2min) 7. Season with salt and pepper and cayenne
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RECIPENAME Korean Chicken Soup
COURSE_DISH Soup
CUISINE Asian
MAININGREDIENT Chicken
SERVES 06 Servings
TIME_HH_MM 00:40
NOTES

INGREDIENTS
1 tbsp sesame seeds, toasted 8c chicken broth 2 tbsp chopped garlic 2 tbsp grated ginger 1/2c uncooked white rice 1 tbsp low Na+ soy sauce 1 tsp toasted sesame oil 1-2 tsp chili paste 1 c shredded cooked chicken 2 scallions, chopped
DIRECTIONS
1. In a large pot, combine broth, garlic, ginger and bring to boil over high heat. Add rice and simmer 12-15 min. 2. Stir in soy sauce, sesame oil, chili paste, chicken and heat until warmed 3. Garnish with scallions and serve. Add sesame seeds as you like
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RECIPENAME Leek and Potato Soup
COURSE_DISH Soup
CUISINE American
MAININGREDIENT Potatoes
SERVES 06 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Eating Well: Per Serving: Cal 139, Fat 4g
INGREDIENTS
1 1/2 tsp canola oil 3 leeks trimmed, cleaned and sliced thin 2 cloves garlic minced 1 1/2 tsp chopped fresh thyme (or 1/2 tsp dried) 6c chicken stock 1 1/4 lb potatoes (about 3 med potatoes) peeled and cut into chunks 1/2 c reduced fat sour cream salt and pepper
DIRECTIONS
1. In large saucepan, heat oil over low heat. Add leeks and cook until soft about 10 min. 2. Add garllic, thyme and cook 2 min more 3. Pour in chicken stock, bring to boil and simmer uncovered 10 min 4. Pour soup thru stainer and save liquid 5. Puree leaks in food processor 6. Return puree to stock pan 7. Add potatoes and simmer covered until potatoes are soft (about 10-15min) 8. Remove from heat and mash potatoes with potato masher 9. Stir in sour cream, salt and pepper 10. Heat until hot, not boiling
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RECIPENAME Stir Fry Pork and Bean Sprouts
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Classic Chinese Cookbook
INGREDIENTS
6 oz lean pork 1 sm gr pepper 6 tbsp oil 3 thin slices ginger cut into threads 1 lb bean sprouts 1/2 tsp salt 2-3 cloves garlic, minced 3 scallions cut into 2″ sections, white and green parts separated 2 tsp white wine Marinade: 1/4 tsp salt 1/4 tsp sugar 2 tsp thin soy sauce 4 turns white pepper mill 1 tsp white wine 1/2 tsp cornstarch 1 tbsp water Sauce: 1/2 tsp cornstarch 3 tbsp water 2 tbsp oyster sauce
DIRECTIONS
1. Cut pork into matchstick pieces 2. Marinate pork in bowl with marinade for 20min 3. Slice gr pepper into strips 4. Prepare sauce 5. Heat wok over high heat until smoke rises. Add 3 tbsp oil and swirl. Add ginger and as it sizzles add bean sprouts and gr pepper, season with salt and toss continuously over high heat 2-3min. Transfer to warm plate. 6. Wash wok and reheat over high heat until smoke rises. Add oil, garlic and as it sizzles add wt scallions and toss for 30 sec. Put in pork and splash in wine. As it sizzles stir for 30-60 sec until pork is cooked. 7. Pour sauce and gr scallions on pork and stir 8. Place meat on bean sprouts and serve
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RECIPENAME Curried Tomato/Garlic/Potato Soup
COURSE_DISH Soup
CUISINE American
MAININGREDIENT Potatoes
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Martha Stewart: Per Serving: Cal 235, Fat 4g, Choles 0mg, Na+ 527mg
INGREDIENTS
2 lbs Yukon Gold potatoes, peeled, cut into 2″ pieces 2 1/4 lb plum tomatoes, quartered 1 head garlic 1 tbsp olive oil 1 tsp salt 1/2 tsp pepper 2 tsp thyme 1 1/2 tsp curry powder 3 1/2c veggie stock 1/2c skim milk juice of 1 lemon 6 slices whole wheat bread
DIRECTIONS
1 Heat oven to 450oF and Spray 2 12X14″ roasting pans with cooking spray. Arrange potatoes in 1 and tomatoes in the other. Add garlic to 1 pan. Drizzle potatoes with oil 2. Sprinkle potatoes and tomatoes with salt and pepper. Roast 20min then turn with spatula and sprikle with curry powder and cook until potatoes are tender (about 20-30 min) 3. Transfer potatoes to foodmill and into stock pot. Add 2c stock 4. Scrape out soft roasted garlic and set aside. Transfer tomatoes to foodmill with 1/3 of the garlic. Place 2/3 tomatoes into stockpot and reserve the rest 5. Add remaining 1 1/2c stock and milk. Heat thru and add lemon just before serving 6. Toast bread and slather with reserved tomato garlic mix
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RECIPENAME Curried Mushroom Soup
COURSE_DISH Soup
CUISINE American
MAININGREDIENT Mushrooms
SERVES 06 Servings
TIME_HH_MM 00:30
NOTES
Recipe from In The Kitchen with Rosie
INGREDIENTS
2c boiling water 1c assorted dryed oyster, morel,porcini mushrooms (1oz) cooking spray 1 1/2c chopped leek (white part only) about 2 leeks 2 tbsp flour 1 tbsp curry powder 4c skim milk 1 chicken boullion cube 2c chopped fresh portebello mushrooms 4c chopped fresh shiitake mushrooms 1 tbsp dry sherry 1 tbsp chopped fresh chervil
DIRECTIONS
1 Pour boiling water over dried mushrooms and set aside to soak 2. Preheat heavy stockpot over med heat for 1 min. Spray with cooking spray and add leeks and saute for about 3 min. Add flour and curry powder and stir with wooden spoon until leeks are coated. Add milk and bouillon cube, raise heat to high and cook until bubbles form around edges. 3. Reduce heat to low and mix until all ingredients are combined. Stir in fresh mushrooms and cook 5 min. 4. Remove dried mushrooms and squeeze out all moisture and roughly chop, then add to pot. 5. Cook about 1 min and Stir in sherry and garnish with chervil
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RECIPENAME Curried Lentil Soup
COURSE_DISH Soup
CUISINE American
MAININGREDIENT Lentils
SERVES 7
TIME_HH_MM 01:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 104, Fat 1.7,Choles 0mg, Fe 2.3mg, Na 247mg, Ca 37mg
INGREDIENTS
2 tsp olive oil 1c chopped onion 1 1/4 tsp curry powder 7c water 3/4 c lentils 2 tbsp chopped fresh basil 2 tbsp balsamic vinegar 1/2 tsp salt 1-14.5oz can diced tomatoes undrained fresh basil
DIRECTIONS
1. Heat oil in large dutch oven over med-high heat. Add onion and saute 4 min. Add curry and saute 1 min then add water and lentils. Bring to a boil, cover and reduce heat. Simmer 40min until lentils are tender. 2. Place 4c lentil mixture in blender and process until smooth. Return to pan and add chopped basil, vinegar, salt and tomatoes. Cook until heated 3. Garnish with fresh basil
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RECIPENAME Potato/Red Onion/Goat Cheese Frittata
COURSE_DISH Breakfast
CUISINE American
MAININGREDIENT Potatoes
SERVES
TIME_HH_MM
NOTES

INGREDIENTS
salt and pepper 3 med potatoes 2 tsp olive oil 1 sm red onion cut into 1″ wedges pinch of garlic 8-10 basil leaves slivered 6 eggs lightly beatened 4 oz goat cheese crumbled
DIRECTIONS
1. Cook potatoes in salted boiling water until tender 18-20min. Drain, cool and cut into 1″ chunks 2. Preheat oven to 375oF 3. In 10″ pan over med-high heat warm olive oil, add onion and stir until tender (about 5-6min). Add potatoes, garlic, basil and saute 1-2min 4. Add eggs, salt and pepper and goat cheese and stir until just mixed 5. Transfer pan to oven and bake 18-20min
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RECIPENAME Chili/Coriander Frittata
COURSE_DISH Breakfast
CUISINE American
MAININGREDIENT Eggs
SERVES
TIME_HH_MM
NOTES

INGREDIENTS
3 med potatoes, peeled,cut into cubes 2 med banana chilies 2 tbsp olive oil 1 med onion finely chopped 1 sm red chili finely chopped 1 tbsp coriander leaves 5 eggs lightly beatened
DIRECTIONS
1. Cook potatoes in boiling water until tender, drain well. 2. Remove seeds from chilies and slice. 3. Heat 1/2 oil in skillet and cook chilies over med heat 2 min. Remove from pan and set aside. 4. Heat remaining oil in skillet, add onion and sm red chili and cook over med heat for 3 min until soft 5. Add potatoes and toss to combine. Remove from heat and set aside. 6. Return 1/2 the banana chilies to the pan and sprinkle with coriander leaves 7. Layer 1/2 potato mixture, remaining banana chilies and remaining potatoes. 8. Pour the eggs into the pan, swirl to distribute evenly and cook over med-low heat for 8 min until eggs are almost cooked. 9. Place under hot grill for 5 min to cook the top 10. Invert the frittata onto a plate and cut into wedges 11. Serve hot or cold
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RECIPENAME Unfried Chicken
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 01:30
NOTES
Recipe from In the Kitchen with Rosie: Per serving: Cal 185, Fat 2.2g
INGREDIENTS
cooking spray 4-6 half chicken breasts 3 1/2c ice water 1c plain nonfat yogurt Breading: 1c dried Italian bread crumbs 1c flour 1 tbsp old bay seasoning 1/2 tsp creole seasoning 1/2 tsp garlic powder 1/8 tsp gd pepper dash cayenne pepper 1/2 tsp each thyme, basil and oregano (dried)
DIRECTIONS
1. Preheat oven to 400oF 2. Coat baking sheet with 3 sprays cooking spray 3. Put chicken in large bowl with ice water 4. Put yogurt in med bowl. 5. Toss all breading ingredients in tightly sealed plastic bag and shake to mix 6. Roll each piece of chicken in yogurt and then place into plastic bag and shake. Transfer chicken to prepared baking sheet and repeat until all pieces are coated 7. Spray chicken lightly with oil 8. Bake for 1hr on bottom shelf of oven, turning every 20 min.
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RECIPENAME Honey Bourbon Pork Tenderloin
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Cooking Light: Per serving: Cal 219, Fat 7.2, Chol 79mg **good with mashed potatoes
INGREDIENTS
3 (3/4 lb) lean pork tenderloin 1/2c diced onion 1/2c lemon juice 1/2c bourbon whiskey 1/4c honey 1/4c low Na+ soy sauce 1 tbsp minced ginger 2 tbsp olive oil 4 garlic cloves minced 1/2 tsp salt 1/4 tsp pepper 3 tbsp flour 1 1/4c water
DIRECTIONS
1. Marinate pork in the 1st 8 ingredients (thru garlic) in frig for 30 min. 2. Pull out the pork and reserve the marinade. Salt and pepper the pork and place on grill and cook until done. 3. Place flour in sm sauce pan and gradually add water and reserved marinade, stirring well until blended 4. Bring to boil over med heat and cook 3 min until thickened. Stir constantly.
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RECIPENAME Basil/Tomato Meatballs
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES
TIME_HH_MM 01:00
NOTES
Recipe from La Cuisine: The Complete Book of French Cooking
INGREDIENTS
2 lb ripe firm tomatoes 2 onions 1 1/4c cold water 3 tbsp olive oil 1 garlic clove 1 1/4 lb lean gd beef 5 tbsp grated cheese 2 eggs 3 tbsp chopped fresh basil salt and pepper 5 tbsp milk 2c bread crumbs
DIRECTIONS
1. Peel tomatoes by plunging in boiling water 10sec, then puree. Peel and finely chop onions 2. Put onions in saucepan with water and olive oil. Cover and simmer 15min, then add pureed tomatoes. Cook uncovered over med heat (about 20 min) 3. Prepare meatballs: Peel and chop garlic, add beef, cheese, eggs, 2 tbsp basil, salt and pepper and mix well. 4. Heat milk in sm sauce pan and when hot add breadcrumbs. Stir with fork until thick paste is formed and add to meat mixture. 5. Shape into 1″ balls 6. Add meatballs to tomato sauce and cook for 10 min over med heat 7. Sprinkle meatballs with remaining tbsp basil and serve hot.
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RECIPENAME Rib Steaks in Bordelaise Sauce
COURSE_DISH Main Dish
CUISINE French
MAININGREDIENT Beef
SERVES
TIME_HH_MM 00:30
NOTES
Recipe from La Cuisine: The Complete Book of French Cooking
INGREDIENTS
1 tbsp oil 2/3c butter 6 1/2 lb sirloin steaks 6 shallots 1/2 bottle bordeaux red wine 1 fresh thyme sprig 1 bay leaf 1 sm bunch fresh parsley 1/2 lemon
DIRECTIONS
1. Heat oil with 1/4c of butter in frying pan. Add steaks and cook over high heat for 2-4 min. on each side. Transfer to warm serv platter. 2. Discard fat-Peel and finely chop shallots. Put them in pan with wine, thyme, bayleaf, salt and pepper. Bring to boil and reduce by 1/2 over high heat. 3. Chop parsley. Squeeze the juice from 1/2 lemon, strain the sauce and add lemon juice, parsley and remaining butter. 4. Pour over the steaks and serve immediately
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RECIPENAME Pork Tenderloin with Rosemary/ Thyme
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 176, Fat 5g, Chol 85mg, Fe 1.5mg, Na 283mg, Ca 11mg
INGREDIENTS
2 (1/2lb) pork tenderloins cooking spray 2 tbsp dijon mustard 1 tbsp honey 1 tsp fresh rosemary and thyme 1/4 tsp pepper thyme sprig
DIRECTIONS
1. Preheat oven to 350oF 2. Trim fat from pork and place on broiler pan coated with cooking spray 3. Combine mustard and next 4 ingredients (thru pepper) Brush over pork 4. Insert meat thermometer 5. Bake at 350oF for 50min or until therm. registers 160oF. Baste frequently 6. Garnish with thyme
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RECIPENAME Roast Loin of Pork
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Pork
SERVES
TIME_HH_MM
NOTES

INGREDIENTS
1- 5lb boneless porkloin roast salt and pepper 1 10oz jar of apricot preserves 1/4c bourbon 3 tbsp soy sauce 4 cloves garlic, peeled and minced
DIRECTIONS
1. Heat oven to 325oF 2. Place pork in roasting pan, rub with salt and pepper 3. Combine rest of ingredients and pour over meat 4. Cover and roast 30 min. Uncover and baste 5. Cover and continue cooking, basting every 20min. Takes about 1-1 1/2 hrs to cook 6. Cook until thermometer reads 155oF 7. Remove from oven and let rest 10 min before carving
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RECIPENAME Jack Daniels T-Bone Steak
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 04 Servings
TIME_HH_MM
NOTES
Recipe from Chef Famie
INGREDIENTS
8 oz A-1 sauce 5 oz Jack Daniels 1/4c garlic 2 scallions 1 tbsp chopped rosemary
DIRECTIONS
1. Mix all ingredients together and marinate the steaks 2. Grill the steaks to likeing
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RECIPENAME Skillet Steak in Wildmushroom Sauce
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Eating Well Cookbook: Per Serving: Cal321, Fat 14g
INGREDIENTS
16 med garlic cloves unpeeled 2 tsp + 4 tbsp olive oil coarse sald and gd pepper 4- 8oz boneless top sirloin steaks 1/2 lb sm wild mushrooms 2 tbsp scotch 1c beef stock 2 tsp cornstarch with a little stock mixed in 2 tsp fresh thyme
DIRECTIONS
1. Preheat oven to 375oF and place garlic cloves on alum. foil and drizzle with 2 tsp olive oil. Sprinkle with salt and pepper. Fold edges over garlic and enclose completely. Roast for 30 min, open foil and roast 10 min more. Remove from oven and let cool. Peel garlic keeping cloves whole. 2. Dry steaks on paper towels. In a large skillet heat 2 tbsp olive oil over med- high heat. Add mushrooms and saute until lightly browned. Season with salt and pepper and set aside. 3. Add 2 more tbsp olive oil and when almost smoking add steaks, sear on each side. Reduce heat and continue to cook covered 3 1/2min per side for med-rare. Remove steaks to plate. 4. Discard all fat from skillet, add scotch and reduce to a glaze. Add stock and bring to a boil and reduce by 1/3. 5. Whisk in just enough cornstarch mix to coat a spoon. 6. Add mushrooms, garlic and thyme. Heat thru. 7. Slice each steak crosswise into thin slices and spoon sauce over.
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RECIPENAME Turkey Scallopini Marsala
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Poultry
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Eating Well Cookbook: Per Serving: Cal 266, Fat 6g
INGREDIENTS
1/4c flour 1/2 tsp salt 1/4tsp gd pepper 1 lb turkey cutlets 1 tbsp oil 1/2 lb mushrooms, thinly sliced 1/2c marsala 1 tsp chopped fresh parsley
DIRECTIONS
1. Shake flour with salt and pepper in plastic bag. Turn out onto piece of wax paper. 2. Dip each cutlet into flour until well coated. 3. Fry in batches over med heat in nonstick skillet coated with cooking spray (about 2min per side) turning 1 time. Transfer to warm plate 4. Heat oil in same skillet, Saute mushrooms over high heat until they are softened (about 2-3 min) 5. Cover the skillet, reduce heat to low and cook until tender (about 4-6min). Transfer to warm plate. 6. Over high heat, Add marsala to the skillet and scrape up any brown bits. Stir until slightly thickened (1-2 min) 7. Return cutlets and mushrooms to skillet and lower heat. Heat until heated thru
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RECIPENAME Chinese Barbecued Pork
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 24 hours
NOTES

INGREDIENTS
1- 1lb pork tenderloin 1/4 c dark soy sauce 1 tsp light soy sauce 3 tbsp catsup 1 tsp sugar 3 tbsp hoisin sauce 2 cloves garlic, crushed 1 tbsp red wine
DIRECTIONS
1. Make marinade and put pork in and marinate overnight. 2. Preheat oven 350oF. Place pork on oven rack with pan underneath to catch drippings. After 20min, lower heat to 300oF and brush both sides of meat. Barbeque 20min. 3. Brush sides again and turn over and barbeque 15min. more. Do this 1-2 times more. 4. Remove from oven and slice and serve.
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RECIPENAME Steak Kebobs
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 04 Servings
TIME_HH_MM 2h 30m
NOTES
Per Serving: Cal 146, Fat 4g, Chol 52mg
INGREDIENTS
2 tbsp low Na+ soy sauce 2 tbsp honey 1 tbsp ginger 1 clove garlic, minced 1 tsp grated lemon peel 1/4 tsp hot pepper flakes 12 oz sirloin or delmonico steak 8 cherry tomatoes 4 large mushrooms cut in 1/2 1 gr bell pepper cut into squares
DIRECTIONS
1. Mix 1st 6 ingredients in small glass dish, Add cubed beef and coat well 2. Refrigerate for 1-2 hours, stirring occasionally 3. Preheat broiler 4. Thread beef and veggies on skewers 5. Broil 2″ from heat turning 2-3 times until steak is med rare (about 10min)
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RECIPENAME Tonkatsu
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Japanese Cookbook
INGREDIENTS
4 boned pork loin chops gd pepper and salt all purpose flour 2 eggs beaten dry breadcrumbs veg oil for deep frying For Sauce: 5 tbsp tomato ketchup 1 tbsp worcestershire sauce Prepared mustard
DIRECTIONS
1. Cut pork chops thin and horizontally 2. Sprinkle with salt and pepper, dredge in flour and shake off excess. Dip in beaten eggs and coat with bread crumbs 3. Heat oil to 350oF and gently slide into hot oil. Deep fry 7-10 min turning 1-2 times 4. Remove and drain 5. Mix ketchup and worchestershire sauce 6. Place fried cutlets on cutting board and cut into slices 7. Serve with sauce and mustard on side.
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RECIPENAME Ginger Pork
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Japanese Cookbook
INGREDIENTS
1 2/3 lb boned pork chops 2″ piece ginger, grated 4 tbsp soy sauce 2-3 tbsp oil
DIRECTIONS
1. Cut pork chops horizontally thin (1″) 2. Sprinkle ginger and soy sauce on slices and marinate 10 min. 3. Heat frying pan, add oil and pan fry pork slices 3 min. on each side or until cooked and golden brown
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RECIPENAME Pizza Style Meatloaf
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 06 Servings
TIME_HH_MM 02:00
NOTES
Recipe from Cooking Light: Per Serving: Cal 291, Fat 12.6g, Chol 75mg, Fe 4.4mg, Na 671mg, Ca 96mg
INGREDIENTS
1. Preheat oven to 350oF 2. Combine 1/3 c sauce, meat and next 8 ingredients (thru egg white) in a bowl. Shape into 18 X 12″ rectangle on wax paper. Arrange cheese slices over meat mixture. Sprinkle with red bell pepper, leaving a 1″ border. Roll up meat jelly roll style, Pince ends to seal. 3. Place meat loaf on a broiler pan coated with cooking spray 4. Bake at 350oF for 1 hr, brush with 1/3c pizza sauce and bake an additional 5 min (or until done) 5. Let stand 10min. then slice
DIRECTIONS

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RECIPENAME Meat Loaf with Brown Lentils
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES
TIME_HH_MM 02:30
NOTES
Recipe from Home Cooking with a French Accent
INGREDIENTS
LENTILS 1/4 lb bacon finely diced 1 sm onion finely diced 1 tbsp tomato paste 1c brown lentils 4c chicken stock 1 tsp dried thyme MEATLOAF 1 1/2 lb gd beef 1/2 lb gd pork 1/4c chicken stock 2 eggs 3 large cloves garlic minced 1/2c flat leaf parsley, minced 1 1/2 tsp salt gd pepper ketchup
DIRECTIONS
1. Cook bacon and onion in large pot over med heat until brown. Stir in tomato paste, lentils, chicken stock, thyme and bring to a boil, lower heat. Simmer 45 min until lentils are tender, drain and cool. 2. Preheat oven to 350oF 3. Mix all ingredients plus lentils 4. Shape into a loaf and place on fine holed rack in a 9 X 13″ baking dish 5. Bake 40min. 6. Spread ketchup on top about 1/4″ thick 7. Bake 15min more
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RECIPENAME Beef Tournedos/Juniper Sauce
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well Rush Hour Cookbook: Per Serving: Cal 239, Fat 11g, Choles 71mg
INGREDIENTS
3/4c beef bouillon 3 tbsp gin 3 tbsp balsamic vinegar 1 tbsp juniper berries, crushed 4-4oz beef tenderloin steaks trimmed of fat 2 tsp veg oil 1 tsp coarsely gd blk pepper salt
DIRECTIONS
1. In a measuring cup, combine 1st 4 ingredients 2. Rub steaks with veg oil and press pepper onto steaks. Season with salt. 3. Heat large skillet over high heat until almost smoking. Place steaks in pan and sear until browned on the outside. (2-3min per side). Transfer steaks to a plate and keep warm. 4. Reduce heat to med and add stock mixture, cook stirring to scrape up brown bits 3-5 min. 5. Place steaks on plate and spoon over sauce.
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RECIPENAME Thai Seared Tofu
COURSE_DISH Main Dish
CUISINE Asian
MAININGREDIENT Tofu
SERVES 04 Servings
TIME_HH_MM 02:30
NOTES
Serving Size 1 1/2c noodles, 2 tofu slices and 1/2c sauce: Per Serving: Cal 450, Fat 7.1g, Choles 0mg, Fe 4.3mg
INGREDIENTS
1/2c chopped fresh basil 1/2c chopped fresh parsley 1/2c low Na+ soy sauce 1/2c lime juice 1//4c chopped fresh mint 2 tbsp molasses or honey 1 tbsp chopped ginger 1 tbsp oil 2 tsp curry powder 1/2 tsp crushed red peppers 4 cloves garlic minced 2 pkgs firm tofu 6c hot cooked vermicelli (12oz uncooked pasta)
DIRECTIONS
1. Combine 1st 11 ingredients (thru garlic). Cut each tofu into 4 slices and marinate 2 hrs. 2. Coat large nonstick skillet with cooking spray and place over med high heat until hot. Add tofu slices and cook 2 min on each side until browned. Remove to plate and keep warm. 3. Add marinade to skillet and bring to simmer. 4. Spoon over noodles and serve with tofu.
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RECIPENAME Rolled Stuffed Flank Steak
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES
TIME_HH_MM 24 hours
NOTES
Recipe from The International Cook_ Campbell Soup Co.
INGREDIENTS
2 lb flank steak 1/3c wine vinegar 1 tsp thyme 2 med garlic minced 2c fresh spinach 1/2c soft bread crumbs 1c water 2-4 tbsp flour 1/2c frozen peas 4 slices bacon cooked and crumbled 2 tbsp milk 1/8 tsp pepper 2 med carrots cut into longstrips and cooked 2 hard cooked eggs quartered 1 can mushroom soup
DIRECTIONS
1. With long sharp knife slit the steak horizontally from 1 long side to within 1/2″ of the other side 2. open steak and pound flat 3. Combine vinegar, thyme, garlic and marinate steak 6 hours to overnight 4. Remove steaks from marinade. Arrange spinach on steak. 5. In bowl combine bread crumbs, peas, bacon, milk and pepper. Sprinkle over spinach. 6. Arrange carrots and eggs with grain of meat. 7. Roll up and tie with string- Place in 2 qt baking dish 8. Combine soup and 1/2c water. Pour over roll and cover and bake at 375oF for 1 hour 9. Let stand 10 min and slice 10. To make gravy, combine 1/2c water and flour. Stir into meat sauce and heat until thickened.
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RECIPENAME Eternity Patties
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Japanese Cooking
INGREDIENTS
12 oz gd chicken 1/2 egg beaten 2 tbsp flour 1/2 tsp gd ginger 1/2c flour 2 1/2c dashi 3 tbsp sugar 1 tbsp sake
DIRECTIONS
1. Combine chicken, egg, 2 tbsp flour, ginger and salt in a bowl. Divide the mixture into 10. 2. Flour hands and form mixture into patties, Coat with flour 3. Score a lattice on top with knife 4. Combine remaining ingredients in large frying pan and bring to a boil 5. Add patties to pan scored side up and swirl liquid over tops. Reduce heat and simmer 3-4 min. 6. Gently turn patties over and cook 5-6 min. 7. Turn over again and increase heat to rapid boil. Quickly swirl over patties for about 2 min. 8. Transfer to serving dish and spoon over some of cooking liquid
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RECIPENAME Chiles Rellenos Casserole
COURSE_DISH Main Dish
CUISINE Mexican
MAININGREDIENT Poultry
SERVES 06 Servings
TIME_HH_MM 02:00
NOTES
Recipe from Cooking Light: Per Serving: Cal 335, Fat 9g, Chol 112mg, Na 825mg, Fe 3.8mg, Ca 280mg
INGREDIENTS
1/2lb gd turkey 1c chopped onion 1 3/4 tsp gd cumin 1 1/2 tsp dried oregano 1/2 tsp garlic powder 1/4 tsp salt 1/4 tsp pepper 1-16oz can refried beans red onion slices 2-4oz cans whole gr chilies, drained and cut lengthwise into 1/4′s 1c preshredded colby jack (4oz) 1c frozen whole corn kernels, thawed and drained 1/3c flour 1/4 tsp salt 1 1/3c skim milk 1/8 tsp hot sauce 2 large eggs lightly beatened 2 large egg whites lightly beatened
DIRECTIONS
1. Preheat oven to 350oF 2. Cook turkey and onion in skillet over med-high heat until browned. Remove from heat, add cumin and next 5 ingredients (cumin thru beans) 3. Arrange 1/2 of green chilies in 11 X 7″ baking dish. Top with cheese and spoon mounds of turkey mixture onto cheese, spread gently leaving a 1/4″ border around edge of dish. Top with corn. Arrange remaining gr chilies over corn and top with 1/2c cheese. 4. Combine flour and salt in a bowl, gradually add remaining ingredients. Stir with a whisk until blended. Pour over casserole. Bake at 350oF for 1 hr 5 min. Let stand. 5. Garnish with onion slices and cilantro
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RECIPENAME Beef Stew
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 06 Servings
TIME_HH_MM 10:00
NOTES
Recipe from Crockpot Cookbook: Per Serving: Cal 330, Fat 12g, choles 98mg, Na 542mg
INGREDIENTS
2 lbs stew meat 1/4c flour 1/2 tsp salt 1/2 tsp pepper 1 1/2c beef broth 1 tsp worcestershire sauce 1 clove garlic minced 1 bay leaf 1 tsp paprika 4 carrots, sliced 3 potatoes diced 1 onion chopped 1 stalk celery sliced
DIRECTIONS
1. Put meat in crockpot 2. Mix flour, salt and pepper, pour over meat and stir to coat. 3. Add remaining ingredients and stir well 4. Cover and cook on low 10-12 hrs (high 4-6 hrs) 5. Stir thoroughly before serving
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RECIPENAME Chickpea Curry
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Chickpeas
SERVES
TIME_HH_MM 01:30
NOTES
Recipe from The Essential Vegetarian Cookbook
INGREDIENTS
2 onions 4 cloves garlic 1 tbsp oil 1 tsp chili powder 1 tsp salt 1 tsp tumeric 1 tsp paprika 1 tbsp gd cumin 1 tbsp gd coriander 2-14oz cans chickpeas, drained 1-14oz can tomato pieces 1 tsp garam masala
DIRECTIONS
1. Slice onions finely, crush garlic. Heat oil in med pan. Add onions and garlic and cook until soft. 2. Add chili powder, salt turmeric, paprika, cumin and coriander. Stir over heat for 1 min. 3. Add chickpeas and undrained tomatoes and stir until combined. Simmer covered over low heat for 20min. Stir occasionally. 4. Stir in garam masala. Simmer uncovered another 10 min.
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RECIPENAME Three Bean Chili w/Beef
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beans
SERVES 08 Servings
TIME_HH_MM 03:00
NOTES
Recipe from Eating Well: Per Serving: Cal 428, Fat 8g
INGREDIENTS
2 tbsp cumin seeds 2 tbsp chili powder 1 tbsp paprika 2 tsp dried oregano 1/2 tsp cayenne pepper 1 tbsp canola oil 1 lb beef, cut into chunks 3 onions, chopped 1 gr pepper, chopped 6 cloves garlic, minced 1/4c cilantro 2 jalapeno peppers, chopped 8 sundried tomatoes, chopped 12oz dark beer 1- 28oz can plum tomatoes 1 tbsp grated unsweetened chocolate 1 tsp sugar 2 bay leaves 1-19oz can kidney beans 1-19oz can white beans 1-19oz can black beans 2 tbsp lime juice
DIRECTIONS
1. In sm dry skillet, toast cumin seeds over med heat 1-2 min. Grind to fine powder and mix with chili powder, paprika, oregano and gd red pepper. 2. Heat 1/2 tbsp oil in large pot over high heat. Add beef and saute 3 min. Transfer to plate and set aside. 3. Lower heat to med and add remaining 1/2 tbsp oil, onions and gr peppers. Cook 7-10 min 4. Add garlic, jalapenos, sundried tomatoes and reserved spice mix. Simmer 2 min. Add beer and simmer about 10 min. 5. Add tomatoes, chocolate, sugar, bay leaves and reserved beef. Pour in 2c water and simmer 1 1/2 hours. 6. Add 3 kinds of beans and cook 30-45 min more 7. Stir in cilantro and lime juice.
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RECIPENAME Seven Layer Tortilla Pie
COURSE_DISH Main Dish
CUISINE Mexican
MAININGREDIENT Beans
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 423, Fat 11g, Chol 18mg, Fe 5mg, Na 758 mg, Ca 353mg
INGREDIENTS
1 tbsp olive oil 1c chopped red bell pepper 3/4c chopped gr bell pepper 1/2c chopped red onion 1/2c chopped seeded anaheim chile or l can chopped gr chilies, drained 2 tbsp chopped fresh cilantro 1 tsp dried oregano 1 tsp chili powder 1/2 tsp gd cumin 2c no salt tomato juice 2-15oz cans blk beans, drained 2-15oz cans cannellini beans, drained 1c shredded lowfat sharp cheese cooking spray 7-8″ flour tortillas
DIRECTIONS
1. Heat oil in large nonstick skillet over med heat. Add bell peppers, onion and next 5 ingredients (thru cumin). Saute 5 min until tender. Add juice and cook 8min until reduced to 2 1/2 cups. 2. Combine blk beans and 1/2 tomato juice mixture. Stir to mix. Add cannellini beans into remaining juice mixture and set both aside. 3. Preheat oven to 325oF 4. Combine cheeses in a bowl. Line a 9″ pie plate with foil, allowing foil to extend over opposite edges of pie plate. Repeat process with another sheet foil extending over remaining edges of pie plate. Coat foil with cooking spray. 5. Place 1 totilla in bottom dish. Spread 1c cannellini bean mix, sprinkle with 1/4c cheese mix. Place 1 tortilla over cheese and press. Spread 1c blk bean mix and sprinkle with cheese. Repeat layers ending with blk bean mix and cheese. 6. Bring edges of foil to center and fold to seal 7. Bake at 325oF for 40min 8. Remove from oven, let stand 10 min. covered and10 min 9. Remove foil, unwrap pie and slide onto serving plate
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RECIPENAME Crab Cakes
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Shellfish
SERVES 06 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well: Per Serving: Cal 168, Fat 5g
INGREDIENTS
1 lb crab meat 1c fresh bread crumbs 1/4c reduced fat mayo 1 large egg white 2 tbsp lemon juice 1 tsp canola oil 1 scallion finely chopped 1/3c diced red or gr bell pepper 1 tbsp chopped fresh parsley 1 tsp old bay seasoning 1/4 tsp gd pepper 1/4 tsp tabasco sauce 1/2c fine bread crumbs
DIRECTIONS
1. Preheat oven to 450oF 2. In large bowl stir together crab meat, fresh breadcrumbs, mayo, egg whites, lemon juice, scallions, peppers, parsley, old bay seasoning, pepper and tobasco sauce. 3. Pat dry bread crumbs in shallow dish. Form crab mixture into 6 1/2 thick patties. Dredge thru dry bread crumbs 4. Brush oil evenly over bottom of heavy ovenproof skillet. Heat skillet over med-high heat. Add crab cakes and cook until undersides are golden (about 1min) 5. Turn cakes over and transfer skillet to oven 6. Bake 10-12 min 7. Serve with lemon wedges
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RECIPENAME Unfried French Fries
COURSE_DISH Side Dish
CUISINE American
MAININGREDIENT Potatoes
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES
Recipe from In the Kitchen with Rosie: Per Serving: Cal 291, Fat 0.5g
INGREDIENTS
5 large baking potatoes cooking spray 2 large egg whites 1 tbsp cajun spice
DIRECTIONS
1. Preheat oven to 400oF 2. Slice each potato lengthwise into 1/4″ ovals, then slice into matchsticks 3. Coat baking sheet with 3 sprays of veg oil 4. Combine egg whites with cajun spice in a bowl. Add cut potatoes and coat well 5. Pour onto baking sheet 6. Place baking sheet on the bottom shelf of oven 7. Bake 40-45 min until fries are crispy, turning every 6-8 min
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RECIPENAME Roasted Potatoes w/ rosemary/garlic
COURSE_DISH Side Dish
CUISINE American
MAININGREDIENT Potatoes
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Eating Well Cookbook: Per Serving: Cal 323, Fat 4g
INGREDIENTS
8 red skinned potatoes (unpeeled and scrubbed) 1 tbsp fresh rosemary, chopped 1 tbsp olive oil 1 tsp koser salt gd black pepper 2 large cloves garlic coarsely chopped
DIRECTIONS
1. Preheat oven to 450oF 2. Cut potatoes in quarters, Place in bowl and add 1 1/2 tsp rosemary. Pour 2 1/2 tsp olive oil over them 3. Toss until well coated 4. Place on heavy baking sheet in single layer and sprinkle with salt and pepper. 5. Roast for 15 min, turning every 5 min. 6. In a sm bowl, mix garlic with remaining 1/2 tsp oil. Add to potatoes and continue roasting for 10-15min until potatoes are crisp and browned. 7. Transfer to a serving dish and season with more fresh pepper and remaining fresh rosemary.
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RECIPENAME Potato Galettes
COURSE_DISH Side Dish
CUISINE American
MAININGREDIENT Potatoes
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Eating Well Rush Hour Cookbook: Per Serving: Cal 125, Fat 2g, Choles 0mg
INGREDIENTS
4 sm Yukon Gold or all purpose potatoes, peeled and cut into 1/8″ slices 2 tsp olive oil salt and pepper
DIRECTIONS
1. Preheat oven to 400oF 2. Lightly oil baking sheet with nonstick cooking spray. 3. To assemble galette, overlap potato slices in a ring about 4″ diameter. Arrange a 2nd ring on top of the 1st ring but slightly smaller 4. Brush galettes with oil and season with salt and pepper 5. Bake 25-30 min.
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RECIPENAME Potato latkes
COURSE_DISH Side Dish
CUISINE Jewish
MAININGREDIENT Potatoes
SERVES
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well
INGREDIENTS
3 tsp canola oil 2 lbs Idaho potatoes (4-5) peeled 3/4c chopped red onion 1/4c flour 1 tsp salt 1/4 tsp gd pepper 1 lrg egg 1 lrg egg white
DIRECTIONS
1. Grate potatoes in food processor, press out all of the water you can. 2. Add remaining ingredients and mix well. 3. Heat oil in skillet to 350oF 4. Add drop rounded tbsp of potato mix. 5. Cook for about 5 min. on each side
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RECIPENAME Scalloped Potatoes w/cheese
COURSE_DISH Side Dish
CUISINE American
MAININGREDIENT Potatoes
SERVES 7
TIME_HH_MM 01:00
NOTES
Recipe from Cooking Light: Per Serving: Cal 228, Fat 6.7g, Chol 10mg, Fe 1.4mg, Na 262 mg, Ca 142mg
INGREDIENTS
1 garlic clove halved butter flavored cooking spray 6 med peeled red potatoes cut into 1/8″ thick slices 2 tbsp melted margarine 1/2 tsp salt 1/8 tsp pepper 1/2c (2oz) shredded Gruyere Cheese (or swiss) 1c skim milk
DIRECTIONS
1. Preheat oven to 425oF. 2. Rub an 11 X 7″ baking dish with cut side of garlic halves. Coat with cooking spray. 3. Arrange 1/2 potato slices in dish, drizzle with 1 tbsp margarine 4. Sprinkle with 1/4 tsp salt and 1/2 of pepper. Top with 1/4c cheese. Repeat layers 5. Bring milk to a boil over low heat in small saucepan. Pour over potato mixture 6. Bake uncovered at 425oF for 40 min. until potatoes are tender.
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RECIPENAME Potato Curry w/ Peas
COURSE_DISH Side Dish
CUISINE Indian
MAININGREDIENT Potatoes
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES
Per Serving: Cal 229, Fat 3g
INGREDIENTS
1 1/2 lb red or yukon gold potatoes 1 tsp salt 1 tsp cumin and coriander seeds 5 cardamon pods – seeds removed 1 tsp tumeric 1/2 tsp gd cinnamon gd blk pepper 2 tsp canola oil 1 tbsp mustard seeds 1 large onion, chopped 4 cloves garlic, minced 1 jalapeno, seeded and minced 1 tbsp ginger, minced 1c frozen peas 2 tbsp fresh chopped mint 1 tbsp lemon juice
DIRECTIONS
1. In a large sauce pan, cover potatoes with water and add salt. Boil over med heat until potatoes are tender (about 10-20 min). 2. Drain and cool slightly, Crush potatoes with back of wooden spoon. Set aside. 3. In a sm dry skillet, over med heat toast cumin, coriander and cardamom seeds. Stir about 1 min until aromatic. 4. Grind spices to a powder. Add tumeric and cinnamon. 5. Heat oil in large skillet over med heat and add mustard seeds and cover pan. When seeds start to pop remove from heat and let stand until popping ceases. 6. Uncover pan and add onions. Saute over low heat 10-15 min. 7. Add garlic, jalapeno peppers, ginger and reserved spice mix. Saute 2 min more, then stir in 1 c water and simmer 5 min. 8. Stir in peas, mint and lemon juice and cook 3min more. 9. Stir in reserved potatoes and season with salt and pepper
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RECIPENAME Paella
COURSE_DISH Main Dish
CUISINE Spanish
MAININGREDIENT Rice
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES
Recipe from In the Kitchen with Rosie: Per Serving: Cal 477
INGREDIENTS
1/2c dry white wine 3 tbsp saffron threads cooking spray 1c chopped onion 1c rice 1banana pepper cut into strips 1 red bell pepper cut into strips 1 yellow pepper cut into strips 3c chicken stock 6 oz cubed chicken 1/2c squid rings 1/2 lb shrimp 12 mussels 12 littleneck clams 4- 2oz lobster tails 1/2c artichoke hearts (optional) 1c frozen peas thawed 1c chopped tomatoes
DIRECTIONS
1. Preheat oven to 350oF. 2. Put saffron threads into wine and set aside. 3. Preheat large frying pan 1 min. over med-high heat and spray 4 times with oil. Saute onion 2-3 min. Add rice and saute 1 min. until golden. Add wine and saffron and stir until liquid is gone. 4. Add peppers, hot chicken stock, 1/4c at a time until absorbed (could use rice cooker) 5. When added last liquid, Add all squid and shrimp. 6. Stand mussels and clams upright in rice, joints down. Tuck lobster tails into rice shell down. 7. Transfer pan to oven and bake until mussel and clams open (about 8-10 min) 8. Scatter artichokes, peas and tomato over paella and bake 2-3 min.
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RECIPENAME Oven Fried Fish
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Fish
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Per Serving: Cal 161
INGREDIENTS
4-4oz fresh or frozen thawed fish fillets (orange roughy) 3 tbsp bread crumbs (seasoned) 3 tbsp corn meal cooking spray 1 egg white beaten
DIRECTIONS
1. Pat fish dry with paper towels 2. Stir bread crumbs and cornmeal together and spray with oil until moist. 3. Dredge fish thru egg white and then into breadcrumb mix. 4. Bake uncovered in 500oF oven for 6-8 min. for each 1/2″ thickness of fish.
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RECIPENAME Jambalaya
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Rice
SERVES 04-8 Servings
TIME_HH_MM 01:00
NOTES
Per Serving: Cal 332, Fat 3g, Choles 148mg
INGREDIENTS
1 green bell pepper 1/2c celery 3/4c chopped onion 2 cloves garlic, chopped 1-14 oz can chopped tomato 1/2 tsp pepper 1/2 tsp tabasco 1/2 tsp basil 1/2 tsp thyme 2 bay leaves 2c chicken broth 1 1/4 c uncooked rice 1 lb shrimp misc. cooked meats (chicken, pork, beef etc)
DIRECTIONS
1. Preheat oven to 350oF. 2. Combine peppers, celery, onions, garlic, tomatoes, 2c chicken broth and spices in med sauce pan. Add shrimp and simmer 10 min. 3. Set shrimp aside and pour rest of mix into bowl with meat and rice. Combine and cover and bake for 30 min. (until rice is cooked). Add shrimp and heat thru.
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RECIPENAME Grilled Ginger Shrimp/Green Beans
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Shrimp
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES

INGREDIENTS
1 lb large shrimp, peeled (tail on) and drained 2 tbs canola oil 4 tsp grated ginger 2 cloves garlic minced 1/2 tsp salt 1 1/2 lb fresh green beans 2 c rice 1 sm white onion, diced 1/4 tsp crushed red chilies 2 tbsp soy sauce 1 tbsp rice wine vinegar 2 tbsp hoisin sauce 1/2 tsp sesame oil
DIRECTIONS
1. In bowl, combine shrimp, 1 tbsp canola oil, 2 tsp ginger, 1/2 of the garlic and salt. Refrigerate 1 hr. 2. In boiling salted water, cook beans til tender (3-5min). Cool beans in ice water, drain and reserve. 3. Steam rice. 4. In fry pan over med-high heat warm canola oil and onion and saute about 4-5 min. 5. Add remaining ginger, garlic and chilies. Saute 2min. Add soy sauce, vinegar, hoisin sauce and sesame oil. Stir until thick (2-3 min.) 6. Add beans and cook until heated through and glazed, keep warm. 7. Thread shrimp on skewers and grill until opaque (2-3 min per side)
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RECIPENAME Spinach Fettuccini/ Ginger Chicken
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Pasta
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from In the Kitchen with Rosie: Per Serving: Cal 399, Fat 3.9g
INGREDIENTS
Marinade: 1/3c chopped shallot 1 garlic clove, minced 1/8 tsp crushed red pepper 1 tsp dried thyme 2 tsp lime juice 1 tbsp dijon mustard 2 tbsp reduced Na+ soy sauce 2 tbsp rice wine vinegar 1/4c dry wt wine 2 tsp honey 3 tbsp grated ginger Ingredients” 8oz boneless chicken 8 oz spinach fettuccini 1/2c chicken stock 1 med yellow squash cut into matchsticks 1 med red bell pepper cut into matchsticks 1 large leek, white only cut into 1″ rounds 2c broccoli florets 1c chopped mushrooms 1/4c snipped chives
DIRECTIONS
1. Preheat oven to 350oF. 2. Put marinade into blender and mix 3. Place chicken in 1/2 marinade and refrigerate 20min. 4. Cook fettuccini 5. Bake marinated chicken 15 min until meat is not pink. 6. Drain cooked pasta and return to pot. Stir in chicken stock and keep mixture warm on stove top. 7. Pour juices from chicken into saute pan. Add all veggies and cook until they begin to wilt (about 3 min.) 8. Transfer pasta to warm bowl with veggies and shredded chicken. Add reserved marinade and toss. 9. Garnish with snipped chives.
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RECIPENAME Pasta w/ Chicken Marinara Sauce
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Pasta
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Cooking Light: Per Serving: Cal 395, Fat 7.9g, Chol 53mg, Na+ 546mg
INGREDIENTS
1 tbsp olive oil cooking spray 1c chopped onion 1c chopped bell pepper 2 garlic cloves, minced 3/4 lb boneless chicken, cut into bite sized pieces 2c spaghetti sauce 3/4c sliced zucchini 1/2c water 1 tbsp red wine vinegar 2 tsp dried Italian seasoning 1/4tsp salt 1-8oz pkg sliced mushrooms 4c hot cooked penne (2c uncooked) 1/4c parmasan cheese
DIRECTIONS
1. Heat oil over med-high heat. Add onion, pepper and garlic and saute 2 min. 2. Add chicken and saute 3min. 3. Stir in spaghetti sauce and next 6 ingredients 4. Bring to boil and cover and reduce heat and simmer 25min. 5. Cook pasta. 6. Add spaghetti,veggies and chicken sauce to noodles. Toss and add parmasan cheese.
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RECIPENAME Noodles w/ Spicy Peanut Sauce
COURSE_DISH Main Dish
CUISINE Asian
MAININGREDIENT Pasta
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well: Per Serving: Cal 425, Fat 12g, Na+ 1035mg, Chol 0mg
INGREDIENTS
1/3c smooth peanut butter 1/2c chopped scallions 1/4c rice vinegar 2 tbsp low Na soy sauce 1 clove garlic, minced 1/2 tsp cayenne pepper 3/4 lb soba noodles (buckwheat)
DIRECTIONS
1. In a bowl, mix peanut butter with1/2c boiling water until smooth. Stir in rest of ingredients except noodles. 2. Cook noodles until tender.’ 3. Toss noodles in sauce and serve at room temp.
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RECIPENAME Stuffed Shells
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Pasta
SERVES 06 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Eating Well: Per Serving: Cal 390, Fat 8g, Chol 9mg **Makes 24 shells, ie 4 shells per serving
INGREDIENTS
24 jumbo shells (8oz) 1 1/2 tsp olive oil 2 onions finely chopped (2c) 2 lb spinach, washed and stemmed 2c low fat cottage cheese 2/3c fine dry breadcrumbs 1/4 tsp nutmeg 3/4c parmasan cheese 1 large egg white 3c marinara sauce
DIRECTIONS
1. Preheat oven to 375oF 2. Cook shells until al dente (about 15 min). Drain and rinse. Set aside. 3. Heat oil in pot over med-high heat. Add onions and cook about 3 min.. Add spinach stirring until wilted (about 3min). Drain in colander and press out any excess moisture. Chop coarsley 4. In food processor, puree cottage cheese until smooth. 5. In a bowl, combine cottage cheese, breadcrumbs, nutmeg and 1/2c parmasan cheese. Fold in chopped spinach. Season with salt and pepper. Stir in egg whites. 6. Stuff each shell with 2 tbsp cheese mix 7. Spread 1c marinara sauce in bottom of 9 X 13″ baking dish. Arrange shells in single layer on top of sauce. Spoon remaining 2c sauce over top. Sprinkle with remaining 1/4c parmasan. 8. Bake for 30min. Cool 10min before serving.
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RECIPENAME Chicken Gumbo
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Chicken
SERVES 06 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Eating Well: Per Serving: Cal 305, Fat 5g, Choles 36mg
INGREDIENTS
1/3 c flour 1 tbsp oil 1/2 lb boneless , skinnless chicken, cut into strips 3 oz andouille or kielbasa thinly sliced 1 onion chopped 1 lrg gr pepper diced 1 stalk celery finely chopped 4 cloves garlic, minced 3c chicken broth 1-15oz can diced tomatoes’ 1-10oz pkg frozen okra, slightly thawed and sliced 2 habanero chilies (or 4 jalapeno chilies) 1 bay leaf 1/2 tsp thyme 3c uncooked rice
DIRECTIONS
1. Toast flour in pie pan in 400oF oven for 20min. 2. In heavy soup pot, heat 1/2 tsp oil over high heat, add chicken and sausage. Cook stirring about 3 min..Remove from pan and drain on paper towels 3. Reduce heat to med and heat remaining oil. Add onions,bell pepper, celery and garlic. Cook stirring until onions are lightly browned (about 7 min). Stir in flour. Gradually stir in chicken broth and bring to simmer. 4. Add tomatoes, okra, chilies, bay leaf and thyme. Reduce heat and cover and simmer 30min. 5. Add reserved chicken and sausage and simmer 5 min. 6. Discard bay leaf and serve over rice
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RECIPENAME Cauliflower/Red Lentil Curry
COURSE_DISH Main Dish
CUISINE Indian
MAININGREDIENT Beans
SERVES 04 Servings
TIME_HH_MM 01:30
NOTES
Per Serving: Cal 130, Fat 4g
INGREDIENTS
1/2c red lentils, rinsed 1 sm onion chopped 2 tsp curry powder 1/2 tsp salt 1/4 tsp tumeric 4 plum tomatoes, seeded and chopped or 14oz can 4 c cauliflower florets 1 jalapeno pepper, sliced 1 tbsp canola oil 1 tbsp cumin seeds 3 cloves minced garlic 2 tsp minced ginger 1/4 tsp cayenne pepper 2 tbsp lemon juice 1 tbsp chopped cilantro 1 tsp sugar
DIRECTIONS
1. In a large sauce pan over low heat, combine lentils, onions, curry powder, salt, tumeric and 2c water. Simmer covered until lentils are soft and sauce thickened (about 45min.). 2. Add tomatoes, cauliflower and jalepeno peppers, simmer covered until cauliflower is tender (about 8-10min). Remove from heat. 3. Heat oil in sm skillet over med heat. Add cumin seeds and cook 10sec. Add garlic, ginger and saute 1 min. 4. Stir in cayenne and immediately add to cauliflower mix 5. Stir in lemon juice and cilantro and sugar. 6. Serve immediately
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RECIPENAME Green Beans/w Shallot Dressing
COURSE_DISH Vegetables
CUISINE American
MAININGREDIENT Beans
SERVES 04 Servings
TIME_HH_MM 00:20
NOTES
Recipe from Eating Well Rush Hour Cookbook: Per Serving: Cal 38, Protein 2g, Fat 0g, Cholesterol 0mg
INGREDIENTS
1 lb green beans 1 large shallot finely chopped or green onion 2 tbsp chicken broth 1 tbsp red wine vinegar (or balsamic) 1 tsp whole grain mustard (dijon) salt and pepper
DIRECTIONS
1. Steam green beans for about 6-7 min in a steamer 2. Toss hot beans with remaining ingredients
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RECIPENAME Kung Pao Chicken
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Chicken
SERVES
TIME_HH_MM 00:40
NOTES
Recipe from Yan Kits Classic Chinese Cookbook
INGREDIENTS
12 oz chicken breast spray oil 1″ ginger, grated 1 tbsp rice wine 3 scallions, diced 2oz peanuts Marinade: 1/3 tsp salt 2 tsp soy sauce 2 tsp rice vinegar 1 tsp cornstarch 1 tbsp egg white Sauce: 1 tbsp soy sauce 1/2 tsp chili paste with garlic 1 tbsp ketchup 2 tsp rice wine vinegar 2 tsp sugar 1 1/2 tsp cornstarch 6 tbsp water
DIRECTIONS
1. Heat wok over high heat, add oil, ginger and stir for 30 sec. Add marinated chicken and cook for 60 sec. Splash wine around sides and cook 60 sec. 2. Add scallions and cont. cooking 60 sec 3. Add sauce to wok and stir until thickened 4. Add peanuts, stir to mix and serve immediately
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RECIPENAME Mu Shu Pork
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Eating Well: Per Serving: Cal 442, Fat 14g
INGREDIENTS
3/4 lb pork tenderloin, cut into matchstick pieces 1 1/2 tbsp oil 2 large eggs beaten 4c shredded gr cabbage 10 dried chinese blk mushrooms 8 scallions cut into 1″ lengths 1/2c hoisin sauce 8 mandarin pancakes Marinade: 2 1/2 tbsp soy sauce 1 1/2 tbsp rice wine 1 tsp sesame oil Minced Seasonings: 6 cloves garlic 1 1/2 tbsp ginger Sauce: 3 tbsp chicken broth 2 tbsp rice wine 1 tbsp soy sauce 1 tbsp cornstarch 1 tsp sugar 1/4 tsp pepper
DIRECTIONS
1. Marinate pork in marinade 30 min. 2. Heat wok over high heat and add 1/2 tbsp oil, add pork and stir fry until meat is cooked (about 2 min.) Remove and set aside. 3. Cook down remaining juices to a glaze and add pork 4. Add 1/2 tbsp oil to wok, heat to very hot and add eggs and scramble. Remove and set aside. 5. Add remaining oil and heat to very hot. Add minced seasoning and stir fry 10-15 sec. 6. Add cabbage and mushrooms and stir fry 2 min. 7. Pour in sauce mix and stir until thick (about 1 min) 8. Return egg and pork to pan and heat thru, stir in scallions 9. Serve with hoisin sauce and pancakes
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RECIPENAME Cashew Chicken
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Chicken
SERVES
TIME_HH_MM 00:40
NOTES
Recipe from Classic Chinese Cookbook
INGREDIENTS
2-3 chicken breasts 6 tbsp peanut oil 5-6 cloves garlic minced 4-5 scallions, cut into 1″ sections, wt and gr parts separated 1-1 1/2 tbsp white wine 3 tbsp hoisin sauce 2 oz roasted cashew nuts Marinade: 1/2 tsp salt 8 turns white pepper mill 2 tsp white wine 1 tsp cornstarch 1/2 egg white beaten 2 tsp sesame oil
DIRECTIONS
1. Dice chicken and marinate 15-30 min. Blend in oil last. 2. Heat wok over high heat. Pour in 5 tbsp oil and add 2/3rds garlic and white onions. Stir a few times, add chicken. Toss about 2 min. lowering heat so chicken stays tender. Splash wine and cook until sizzle dies down. Transfer to plate. 3. Increase heat and add remaining tbsp oil, add garlic and as it sizzles add hoisin sauce and stir well. 4. Return chicken and toss in sauce. Add cashews and gr onions and serve immediately
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RECIPENAME Pulled Pork Fajitas
COURSE_DISH Main Dish
CUISINE Mexican
MAININGREDIENT Pork
SERVES
TIME_HH_MM 00:30
NOTES

INGREDIENTS
1/3c cider vinegar 2 tbsp sugar 2 tbsp worcestershire sauce 1 1/2 tsp salt 1/4 tsp cayenne pepper 2 lbs left over pork loin roast 8 flour tortillas Avocado chopped tomatoes chopped red onions
DIRECTIONS
1. Combine cider thru cayenne pepper in med sauce pan. Heat to boiling over high heat and reduce heat to low and simmer 5 min. 2. Cut pork into 1″ thick slices and then shred by hand 3. Stir pork into sauce and cover. Heat thru 4. In a large dry skillet over med high heat, toast tortillas 1 at a time until crisp and slightly charred around edges (1-2 min per side) 5. Serve to make your own with veggies
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RECIPENAME Chicken Fajitas
COURSE_DISH Main Dish
CUISINE Mexican
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Per Serving: Cal 144, Carb 6g, Protein 18g, Chol 46mg, Na 304mg, Fe 2mg, Fat 6g
INGREDIENTS
2 tbsp lime juice 1/4c oil 1 tbsp soy sauce 1/2 tsp garlic powder 1/2 tsp chili powder 2 boneless chicken breasts 1 med onion, sliced and separated into rings 1 gr pepper seeded and cubed
DIRECTIONS
1. Combine 1st 5 ingredients in flat glass container and add chicken, onion and green pepper. Marinate 1 hour at rm temp. 2. Remove chicken and grill or broil at med temp for 15-20 min until done. 3. Cook onion, pepper and marinade over med heat until veggies are tender and marinade evaporates. 4. Cut chicken into thin strips and combine with veggies.
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RECIPENAME Saucy Flank Steak Sandwich
COURSE_DISH Sandwiches
CUISINE American
MAININGREDIENT Beef
SERVES 08 Servings
TIME_HH_MM 24 hours
NOTES
Cooking Light: Per Serving: Cal 302, Fat 10.8g, Chol 43mg, Fe 2.4mg, Na 233mg, Ca 21mg
INGREDIENTS
1 1/2 lb lean flank steak 1c reduced cal ketchup 1/4c red wine vinegar 2 tbsp light colored corn syrup 1 tbsp prepared mustard 1 tsp worchestershire sauce 1 tsp hot sauce cooking spray 8 hamburger buns ripe olives (optional)
DIRECTIONS
1. Trim fat from steak. Combine steak with next 6 ingredients (thru hot sauce) in a large zip lok bag. Marinate in frig for 8-24 hrs. Turn bag occasionally. 2. Prepare grill or broiler. Place steak on grill rack or broiler pan. Broil 8 min. on each side. Slice steak diagonally across grain. 3. Pour reserved marinade thru a sieve into microwave safe bowl. Cover with plastic wrap and microwave on high 5 min. 4. Divide steak evenly amoung bottom 1/2′s of buns and top each with 2 tbsp marinade. Garnish with olives.
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RECIPENAME Chocolate Rum Balls
COURSE_DISH Desserts
CUISINE American
MAININGREDIENT Chocolate
SERVES
TIME_HH_MM 00:40
NOTES
Recipe from Eating Well: Per 1 Rum Ball: Cal 45, Fat 1.6g
INGREDIENTS
1/2c dk rum 2 tbsp lt corn syrup 1c confec. sugar 2 tbsp cocoa powder 1 tsp gd cinnamon 1-9oz pkg chocolate wafer cookies 1c fine dry breadcrumbs 3/4c pecan halves (3oz)
DIRECTIONS
1. Combine rum and corn syrup. Sift sugar, cocoa and cinnamon into the mixture. Whisk until smooth. 2. Grind chocolate wafer cookies into fine crumbs and add to bread crumbs. Add to liquid ingredients. 3. Stir to combine and let sit for 15-30 min. 4. In skillet toast pecan 1/2′s over med low heat (3-5 min) 5. Transfer to cutting board and let cool. Chop fine and put into shallow dish. 6. Roll chocolate mixture into 3/4″ balls. Roll each ball in pecans. Store in airtight container. Best if aged 2-3 days. Will keep several weeks in tightly covered cookie tin. Makes 5 dozen balls
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RECIPENAME Italian Cream Cake
COURSE_DISH Cakes
CUISINE Italian
MAININGREDIENT Pecans
SERVES 20 Servings
TIME_HH_MM 01:00
NOTES
Recipe from Cooking Light: Per Serving: Cal 300, Fat 8g, Choles 39mg, Ca 28mg
INGREDIENTS
Cream Cheese Icing: 1 tbsp lt butter, chilled 1-8oz pkg creamcheese 1lb powdered sugar 1 tsp vanilla Cake: cooking spray 2c sugar 1/2c lt butter 2 large egg yolks 2c flour 1 tsp baking soda 1c low fat buttermilk 1/2c chopped pecans 1 tsp butter extract 1 tsp coconut extract 1 tsp vanilla extract 6 large egg whites (rm temp)
DIRECTIONS
1. Cream cheese icing: Beat butter and creamcheese until fluffy. Gradually add other ingredients and beat at low speed until blended (do not overbeat or it will be runny). Cover and chill. 2. Preheat oven at 350oF 3. Coat bottoms of 3-9″ round cake pans with cooking spray. Dust with flour. 4. Combine sugar and butter in large bowl, beat at med speed until blended. Add egg yolks 1 at a time, beating until blended. Combine flour and baking soda, stir well. Add flour mixture to creamed mix alternately with buttermilk beginning and ending with flour. Stir in pecans and extracts. 5. Beat egg whites at high speed until forms stiff peaks, fold into batter and pour into pans. 6. Bake at 350oF for 23 min. Let cool in pan 5 min. Turn cakes onto wire rack and cool. 7. Ice cakes building layers
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RECIPENAME Easy Chocolate Mousse
COURSE_DISH Desserts
CUISINE American
MAININGREDIENT Chocolate
SERVES 06 Servings
TIME_HH_MM 01:00
NOTES
Per Serving: Cal 150
INGREDIENTS
6-1oz env swiss miss milk chocolate hot cocoa mix 1/4c boiling water 1/2 tsp vanilla 1-16oz container frozen nonfat nondairy whipped topping, thawed.
DIRECTIONS
1. In large bowl combine water and cocoa mix until dissolved. 2. Stir in vanilla and whipped topping. 3. Spoon into bowl and refrigerate. Top with chocolate sprinkles if desired
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RECIPENAME Lettuce Bundles/ Spicy Peanut Noodles
COURSE_DISH Main Dish
CUISINE Asian
MAININGREDIENT Chicken
SERVES
TIME_HH_MM 00:30
NOTES

INGREDIENTS
2 boneless chicken breasts 1/2c soy sauce + 3 tbsp 1 large garlic clove 1″ grated ginger 2 1/4 tsp chili paste 7 tbsp smooth peanut butter 3 tbsp sugar 4 1/2 tbsp peanut oil juice of 1 lime 6 oz angel hair noodles 1/2c roughly chopped peanuts 2 oz scallions, cut into 4″ lengths 1 japanese cucumber sliced thin 2 heads boston leaves, separated
DIRECTIONS
1. Place chicken in 1/2c soy sauce and marinate 1 hr. Heat oil in skillet over med heat. Cook chicken 5 min per side. Shred chicken. 2. In food processor: pulse garlic and ginger until finely chopped. Add chili paste, peanut butter, 3 tbsp soy sauce, sugar, peanut oil, lime juice and 4 1/2 tbsp water. Set aside. 3. Cook noodles, drain and rinse in cold water. 4. Dress noodles with 1/2c sauce and transfer to serving bowl. 5. Arrange peanuts, remaining sauce and fillings on table. 6. Create own rolls by wrapping noodles, sauce and choice of fillings in a lettuce leaf
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RECIPENAME Ma Po Tofu
COURSE_DISH Main Dish
CUISINE Chinese
MAININGREDIENT Pork
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 290, Protein 21.5g, carb 32.5g, fiber 4.6g, chol 21mg, Fe 2.8mg, Na 390mg, Ca 72mg, fat 8.4g, sat 1.9, mono 2.5, poly 3.3g
INGREDIENTS
1-1lb pkg reduced fat firm tofu cut into 6 slices 1/2c fat free less Na+ chicken broth 2 tbsp low sodium soy sauce 1 tbsp oyster sauce 1-2 tsp chili paste 4 oz lean gd pork 1 tbsp grated ginger 3 cloves garlic, minced 2 c rice, cooked 1/3c chopped green onions
DIRECTIONS
1. Place tofu slices on several layers of paper towels, cover with more paper towels. Place a dinner plate on top and let stand 30min. Remove plate and towels and cut tofu into 1/2″ cubes. 2. Combine broth, cornstarch, soy sauce, oyster sauce and chili paste, stirring with a whisk. 3. Heat a large nonstick skillet over med-high heat. Add pork, cook 4 min. or until done, stirring to crumble. Add ginger and garlic, cook 1 min. stirring constantly. Add tofu, cook 4 min. or until golden, stirring frequently. Add broth mixture to pan. Bring to a boil, cook 1 min until thickens. Add green onions and serve over rice.
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RECIPENAME Chocolate Chip Cookies
COURSE_DISH Cookies
CUISINE American
MAININGREDIENT Chocolate
SERVES 06 Servings
TIME_HH_MM 00:20
NOTES
Recipe from Betty Crocker’s Low Fat Low Cholesterol Cookbook: Per Serving: Cal 100
INGREDIENTS
1/4c granulated sugar 1/8c packed brown sugar 1/8c margarine, softened 1/2 tsp vanilla 1 tbsp egg beaters 1/2c flour 1/4tsp baking soda 1/8tsp salt 1/4c semisweet chocolate chips 1/4c chopped walnuts (optional)
DIRECTIONS
1. Heat oven to 350oF. 2. Mix sugars, margarine, vanilla and egg product in a large bowl. Stir in baking soda and salt and mix well. Add flour and mix. Add nuts and chips. 3. Drop by rounded tsps onto an ungreased cookie sheet and bake about 6-7 min. Cool slightly then remove cookies to a wire rack.
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RECIPENAME Chicken Provencal
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Chicken
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 248, chol 101mg, Fe 1/5mg, Na 376mg, Ca 32mg
INGREDIENTS
4-6oz chicken breasts, boneless 1/4 tsp salt 1/4 tsp gd pepper cooking spray 1 garlic clove, minced 1 c chicken broth 1 1/2 tsp dried italian herb mix 1 tsp lemon juice
DIRECTIONS
1. Pound each chicken breast to 1/2″ thickness. Sprinkle with salt and pepper. 2. Heat a skillet over med heat and spray with cooking spray. Add chicken, cook 6 min. on each side until done. Remove to a warm plate. 3. Add garlic to pan and cook 1 min. stirring constantly. Add broth and herbs. Bring to boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 c (about 3 min.). Remove from heat, add lemon juice and serve sauce over chicken.
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RECIPENAME Pasta Primavera
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Pasta
SERVES 06 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Per Serving: Cal 311, Fat 6g
INGREDIENTS
2c- 1″ diagonally cut asparagus 2c sliced carrot 1 1/2c snow peas 1 tbsp olive oil 1/2c chopped onion 2 garlic cloves, minced 6c hot cooked fettuccini (10 oz) 1/2c grated parmasan cheese 1/4c chopped fresh parsley 2 tbsp dry white wine 1/2 tsp salt 1/2 tsp pepper
DIRECTIONS
1. Drop 1st 3 ingredients in boiling water for 2 min. Drain and set aside. 2. Saute onion and garlic 2 min until tender. 3. Add asparagus mixture, fettuccini, cheese, parsley, wine salt and pepper. Toss and serve.
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RECIPENAME Chilled Somen Noodles/Dipping Sauce
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Pasta
SERVES
TIME_HH_MM 00:30
NOTES

INGREDIENTS
4 oz shiitake mushrooms, stems removed 8 oz asparagus, trimmed 4 oz sugar snap peas 3 tsp toased sesame seeds 2 tsp sesame oil 3 tbsp soy sauce 2/3c loosley packed cilantro, coarsley chopped 3 tbsp rice wine vinegar 1 bg somen noodles (8.8 oz) 1 1/2 oz enoki mushrooms, ends trimmed 3 scallions, greens cut diagonally, whites julienned 6 oz silken tofu cut into 1″ cubes 1-2″ piece ginger julienned
DIRECTIONS
1. Bring large pot of salted water to a boil and have a large bowl of ice water ready. Blanche the shiitake mushrooms for 20 sec, place in ice water to cool. Repeat the process for asparagus and peas (asparagus boil 1 min. , peas boil 2 min.) 2. With back of rolling pin, crush sesame seeds and combine sesame oil, soy sauce, cilantro and rice wine vinegar in small bowl. Toss shiitake mushrooms with2 tsp above mixture. 3. Bring a large pot of salted water to boil. Add somen noodles and cook 3-5 min. Drain noodles and divide amoung 4 serving bowls. Arrange remaining ingredients on a plate and let guest help themselves.
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RECIPENAME Pennsylvania Pot Roast
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Beef
SERVES 5
TIME_HH_MM 04:00
NOTES
Recipe from Cooking Light: Per Serving: Cal 217, Chol 85mg, Na 356mg, Fat 5.7g, Fe 3.4mg, Ca 28mg
INGREDIENTS
Cooking Spray 1-1 1/2 beef eye of round roast 3/4c beef broth 1c chopped onion 1/2c canned crushed tomatoes, undrained 1/4c diced carrot 1/4c diced celery 1/4c diced turnip 2 tbsp chopped parsley (fresh) 1/4 tsp dried thyme 4 black peppercorns 1 bay leaf
DIRECTIONS
1. Place a large saucepan coated with cooking spray over med/high heat until hot. Add roast, browning on all sides. 2. Add broth and next 9 ingredients (thru bay leaf) to pan and bring to a boil. 3. Cover and reduce heat. Simmer 3 hours until tender. 4. Slice roast and set aside. 5. Increase heat to med, cook broth mix uncovered 10 min or until reduced to 1 2/3c. Discard peppercorns and bay leaf 6. Serve with red potatoes on side.
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RECIPENAME Capon Braised in a sealed Pot
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Chicken
SERVES 08 Servings
TIME_HH_MM 02:30
NOTES
Recipe from Eating Well: Per Serving: Cal 304, Fat 13g
INGREDIENTS
Luting Paste: 3c flour 10 large egg whites Capon and Sauce: 1-7 to 9 lb capon 1/3c flour 1 tsp paprika 1/2 tsp salt 1/2 tsp black pepper 1 tbsp canola oil 2 oz pancetta, diced 3 onions, chopped 2 stalks celery, chopped 1 carrot, chopped 8 cloves garlic, minced 12 whole black peppercorns 2 tbsp chopped fresh parsley 1 tbsp each of fresh thyme, rosemary and sage 1 bottle white wine (3c) 4 tbp cornstarch
DIRECTIONS
1. Preheat oven to 425oF. Remove gibblets and neck from capon. Pull off skin and remove fat. Rinse bird in cold water and pat dry. Fold wings under bird and tie legs together. 2. In small bowl, combine flour, paprika, salt and pepper. Sprinkle over capon. 3. In heavy skillet heat oil over med-high heat and brown capon on all sides (2-3 min. per side) 4. Set browned capon in large roasting pan. 5. Add reserved gibblets, neck along with pancetta and cook over med heat until browned (1-2min) 6. Add onions, celery and carrots and cook 15-20 min. 7. Add garlic, peppercorns, parsley, thyme, rosemary, sage and saute 2 min longer. 8. Pour in wine and bring to boil, scraping up bits from bottom. 9. Pour mixture over capon in large pan. Cover and seal with luting paste. 10. Roast 35-45min. (5min per lb) 11. When done, if desired make gravy using cornstarch.
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RECIPENAME Pesto Bruschetta
COURSE_DISH Appetizers
CUISINE Italian
MAININGREDIENT Bread
SERVES
TIME_HH_MM 00:20
NOTES

INGREDIENTS
1/2c sun dried tomato sauce 2 tbsp shallots, diced roasted garlic olive oil salt and pepper loaf of italian bread 1/2c pesto sauce 4-6 tbsp parmasan cheese
DIRECTIONS
1. Preheat broiler 2. Toss shallots into sun dried tomato sauce, drizzle oil over mixture and toss. Set aside. 3. Add parmasan cheese to pesto sauce and mix. 4. Cut bread into 1 1/2″ to 2″ thick slices 5. Spread pesto mixture on 1 side of bread 6. Place bread on baking tray and broil until golden brown. 7. Spoon tomato mixture on bread and serve immediatly. Tomato mixture should be room temp.
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RECIPENAME Baked Portobello Stuffed Caps
COURSE_DISH Appetizers
CUISINE American
MAININGREDIENT Mushrooms
SERVES 06 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Eating Well: Per Serving: Cal 50, Fat 5g, Chol 0mg
INGREDIENTS
2 tbsp olive oil 1/2 tsp minced garlic 1/4 tsp red pepper flakes 6 portobello mushrooms (4″ diameter) 1 tsp coarse salt 1/2c diced red bell pepper 1 tbsp chopped parsley 1 tsp chopped thyme 1/4 tsp gd blk pepper
DIRECTIONS
1. In a small skillet, combine oil and garlic. Cook over low heat until soft and aromatic (2-4 min.). Add red pepper flakes and remove from heat. 2. Clean and dry mushrooms. Cut stem flush with cap and reserve. Paint caps with 1/2 oil mixture, outside and in. Set grill side up on baking sheet, sprinkle with 1/2 tsp salt. 3. Peel reserve mushroom stems and dice. Stir in diced red pepper and parsley and thyme. Add remaining oil and salt and pepper. Let stand 1 hr. 4. Set rack to upper 1/3 of oven and preheat to 450oF. Place stuffing evenly on caps and bake 10-15 min. 5. Transfer to warm plates and serve hot.
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RECIPENAME Bruschetta
COURSE_DISH Appetizers
CUISINE Italian
MAININGREDIENT Bread
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Eating Well: Per Serving: Cal 168, Fat 5g, Na 292mg, Chol 0mg
INGREDIENTS
2 large tomatoes, seeded, cored and chopped 2 tbsp fresh basil 2 tsp olive oil 1 tsp red wine vinegar 1/2 tsp chopped garlic salt and pepper 8- 3/4″ thick slices Italian Bread
DIRECTIONS
1. Mix all ingredients except bread together. 2. Grill bread on both sides to toast lightly 3. Spoon tomato mixture on top and serve immediatly
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RECIPENAME Miso Paste
COURSE_DISH Sauces
CUISINE Japanese
MAININGREDIENT Miso
SERVES
TIME_HH_MM 00:30
NOTES

INGREDIENTS
3 oz miso (6 tbsp) 3 tbsp sake 3 tbsp sugar juice of 1/4 lime
DIRECTIONS
1. Put miso in small sauce pan, stir in sake and sugar. Place on low heat. Stir constantly, gradually add 3 tbsp water. Keep stirring until sauce becomes thick but not hard. 2. Add lime juice and remove from heat. Leave to cool at room temp. 3. Store in refrigerator if needed ** Good with grilled tofu, eggplant or potatoes
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RECIPENAME Spicy Peanut Dressing
COURSE_DISH Sauces
CUISINE Asian
MAININGREDIENT Nuts
SERVES
TIME_HH_MM
NOTES

INGREDIENTS
2 tbsp minced ginger 1/2 tsp minced garlic 1 tsp hot chili paste 1/2c smooth peanut butter 1/4c soy sauce 3 1/2 tbsp sugar 3 1/2 tbsp worchestershire sauce 3 tbsp toasted sesame oil 5-6 tbsp veggie broth or water
DIRECTIONS
1. Mix all ingredients **Good with tofu or veggies
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RECIPENAME Ravioli
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Pasta
SERVES
TIME_HH_MM
NOTES

INGREDIENTS
Basic Pasta Dough: 4c flour 3 eggs 1/4c + 1 tbsp water 2 tbsp olive oil Cheese Filling: 20 oz ricotta 1/2c grated parmasan 1 tbsp chopped fresh herbs, Oregano, thyme, rosemary 1/4 tsp nutmeg 1 1/2 tsp salt 1/2 tsp gd pepper 1 large egg Tomato Basil Sauce: 2 tbsp olive oil 1 1/2 tsp minced garlic 40oz diced peeled tomatoes 3 c chicken stock 1 bay leaf 3 oz orange juice 1/8 tsp cinnamon 1 1/2 tsp salt 1/2 tsp gd pepper 1/8 tsp cayenne pepper 1 tbsp chopped basil
DIRECTIONS
To make dough: 1. In an eletric mixer bowl, add flour. Make a well in the flour and add eggs, 1/4c water and olive oil. Knead for 3-5 min until med. size clumps form. Add the remaining tbsp of water and knead for 2 min. Transfer dough to lightly floured surface and shape into a ball. 2. Wrap tightly with plastic wrap and leave at rm temp. for 20 min. before rolling out. 3. Using a hand crank pasta maker roll out sheets about 1/16″ thick. To make Filling: 1. Combine all ingredients and mix well. Cover and refrigerate until use. Fill ravioli’s and cook 1-2 min. To make the Sauce: In a sauce pan, warm olive oil on med heat. Add garlic and saute until soft, 1-2 min. Add tomatoes, chicken stock, bay leaf, oj, cinnamon, salt, pepper and cayenne. 2. Simmer for 15 min. Stir in basil for 2-3 min.
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RECIPENAME Spaghetti/ Anchovy/Breadcrumbs
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Pasta
SERVES 06 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Cooking Light: Per Serving: Cal 385, Protein 14.8g, Carb 60.4g, chol 10mg, Fe 3.4mg, Na 501mg, Ca 138mg,fat 8.8g,fiber 2.1g
INGREDIENTS
Breadcrumbs: 1 oz day-old Italian or French Bread, torn into large pieces 1 tbsp olive oil 1 1/2 tsp minced garlic 1 tbsp minced parsley 1/4 tsp gd black pepper Pasta: 1 lb uncooked spaghetti 1 tbsp olive oil 1 1/2 tsp minced garlic 1/2 tsp salt 1/2 tsp crushed red pepper 1/4 tsp gd black pepper 3 canned anchovy fillets, minced 1/2 c chicken broth 1/2c grated fresh parmasan cheese
DIRECTIONS
1. Preheat oven to 450oF 2. To prepare breadcrumbs, place bread in food processor, pulse 10 times or until coarse crumbs measure 1 cup. Place breadcrumbs on a cookie pan and bake at 450oF for 4 min. or until lightly toasted. 3. Heat 1 tbsp oil in a nonstick skillet over med heat. Add Breadcrumbs and 1 1/2 tsp garlic, cook 2 min or until breadcrumbs are lightly browned. Place breadcrumb mixture in a bowl. Add parsley and 1/4 tsp black pepper. 4. To prepare pasta,cook as package states 5. Heat 1 tbsp oil in pan over med heat. Combine 1 1/2 tsp garlic and next 4 ingredients (thru anchovies). Mash with a fork. Add mixture to pan and cook 1 min. Stir in broth and cook 1 min. Add pasta, toss well. Add Cheese, toss well. Place on serving platter and sprinkle with breadcrumbs. Serve immediatley.
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RECIPENAME Apple Crisp
COURSE_DISH Desserts
CUISINE American
MAININGREDIENT Apples
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Betty Crocker’s Low Fat Low Cholesterol Cooking: Per Serving: Cal 240, Fat 4g, Chol 0mg, Na 65mg, Carb 52g
INGREDIENTS
5 c peeled, sliced tart cooking apples 1/4c packed brown sugar 1/2c flour 1/2c packed brown sugar 1/4c quick cooking or old fashioned oats 1/2 tsp gd cinnamon 2 tbsp fat free sour cream 2 tbsp firm margarine
DIRECTIONS
1. Heat oven to 350oF. Spray tins with cooking spray. 2. Mix apples and 1/4c brown sugar and spread into pans. 3. Mix flour, 1/2c brown sugar, oats and cinnamon in med bowl. Cut in sour cream and margarine using pastry blender or 2 knives until mixture is crumbly. Spinkle over fruit. 4. Bake 50 min or until topping is brown and center is bubbly
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RECIPENAME Wild Rice Salad w/ dried Cherries
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Rice
SERVES 08 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Betty Crocker’s Low Fat Low Cholesterol Cooking: Per Serving: Cal 110, Fat 3g, Chol 0mg, Na 170mg,Carb 23g, Protein 3g
INGREDIENTS
About 2c long grain white rice and wild rice mix, cooked and cooled 1 med unpeeled eating apple, chopped (1c) 1c chopped green bell pepper 1/2c chopped celery 2/3c dried cherries, chopped 2 tbsp reduced Na soy sauce 2 tbsp water 2 tsp sugar 2 tsp cider vinegar 1/3c dry roasted peanuts, toasted
DIRECTIONS
1. Combine soy sauce, water, sugar and vinegar in small bowl until sugar is dissolved. Add rice and soy sauce mixture to apples, bell pepper, celery and cherries. 2. Gently toss until coated. Add peanuts and serve.
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RECIPENAME Curried Tuna Salad
COURSE_DISH Salads
CUISINE Indian
MAININGREDIENT Fish
SERVES 04 Servings
TIME_HH_MM 00:20
NOTES
Recipe from Betty Crocker’s Low Fat, Low Cholestrol cooking: Per Serving: Cal 305, Fat 4g, chol 25mg, Na 630mg, Carb 50g, Protein 25g
INGREDIENTS
2 cans (6 oz each) tuna in water, drained 1/2c fat free mayonnaise 1 1/2 tsp sugar 1 tsp curry powder 1 can (8oz) sliced water chestnuts, drained and cut into slivers 1/4c chopped celery 1can (8oz) pineapple tidbits, drained 1/2c chopped bell pepper 1 sm onion, finely chopped 4 slices reduced calorie wheat bread 2 med unpeeled apples sliced 2 tbsp chopped pecans, toasted
DIRECTIONS
1. Mix tuna, mayo, sugar and curry powder in med bowl. Stir in water chestnuts, celery, pineapple, bell pepper and onion until blended. 2. Arrange 2 toast halves on plate. Arrange apple slices around edge. Place tuna mixture on center of plate and sprinkle with pecans. **To toast pecans, bake uncovered in an ungreased pan at 350oF about 10min until golden brown. Be sure to stir occasionally. You could also cook in an ungreased skillet over low heat 5-7 min until lightly toasted.
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RECIPENAME Spinach/Apple Salad
COURSE_DISH Salads
CUISINE American
MAININGREDIENT Vegetables
SERVES 06 Servings
TIME_HH_MM 00:20
NOTES
Recipe from Cooking Light: Per Serving: cal 60, fat 1.9g, Protein 2.7g, Carb 9.4g, chol 4mg, Fe 1.3mg, Na 251mg, Ca 76mg
INGREDIENTS
2 tbsp OJ 2 tbsp lime juice 2 tsp dijon mustard 2 tsp honey 1/4 tsp salt 1/8 tsp gd pepper 1/2c thinly sliced red onion 8c bagged prewashed baby spinach 1 large granny smith apple, thinly sliced 1/4c (1oz) crumbled blue cheese
DIRECTIONS
1. Combine 1st 6 ingredients and stir with whisk. 2. Combine onion, spinach,and apple in large bowl. Drizzle with dressing and toss well to coat. Sprinkle with cheese.
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RECIPENAME Seared Yuan Salmon
COURSE_DISH Main Dish
CUISINE Japanese
MAININGREDIENT Salmon
SERVES 04 Servings
TIME_HH_MM 00:40
NOTES
Recipe from Cafe Japan
INGREDIENTS
4 pieces of salmon fillet with skin (1 2/3 lb) sea salt Yuan Sauce: 5 tbsp mirin 3 tbsp shoyu 2 tbsp sake juice of 1/2 lime
DIRECTIONS
1. Pat salmon pieces dry with paper towels and sprinkle with salt 2.Make yuan sauce by mixing ingredients together 3. Marinate the salmon skin side up for 15 min. 4. Heat a frying pan with a little oil. Put fillets skin side up and cook over med heat for 2-3 min. Turn fillets and sear the other side until the fillets are cooked.
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RECIPENAME Herb-Crusted chicken Breasts
COURSE_DISH Main Dish
CUISINE Middle Eastern
MAININGREDIENT Chicken
SERVES 06 Servings
TIME_HH_MM 01:30
NOTES
Recipe from American Heart Association Cookbook: Cal 134, Protein 25g, Carb 0g, total fat 3g, Sat fat 1g, Chol 62mg, Na 57mg
INGREDIENTS
Vegetable oil spray 6 boneless, skinless chicken breasts (4oz each), all visible fat trimmed 1 tbsp lemon juice 1 tsp dried rosemary 1 tsp dried oregano 1 tsp dried sage 1/4 tsp cracked black pepper
DIRECTIONS
1. Lightly spray a casserole dish with vegetable oil spray. Rinse chicken and pat dry with paper towels. Pound to about 1/2 inch thickness. 2. Combine all dry spices and crush together. Mix in lemon juice and pepper. 3 Rub spice mixture on chicken and refrigerate uncovered for at least 1 hour. 4. Preheat oven to 350oF 5. Bake chicken uncovered for about 20-30 min. until juice runs clear when chicken is pierced with a knife. Serve with pan juice.
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RECIPENAME Tabbouleh
COURSE_DISH Side Dish
CUISINE Middle Eastern
MAININGREDIENT Parsley
SERVES 04 Servings
TIME_HH_MM 01:00
NOTES
Recipe from health magazine: Cal 142, Fat 4g (0.5 gsat), Protein 3g, Carb 12.5g, Fiber 3g, chol 0mg, Fe 6mg, Na 46mg, Ca 135mg
INGREDIENTS
1/4c fine bulgur 1/4c lemon juice 4c finely chopped parsley leaves 1/2 tsp dry mint or 1/3c fresh mint finely chopped 1 small red onion or 1 bunch green onions finely chopped 1 tbsp olive oil fresh ground black pepper
DIRECTIONS
1. In a large bowl, combine bulgur and enough hot water to cover. Let stand 20 min or until soft. Scoop bulgur into sieve and press out water. 2. Toss bulgur with lemon juice 3. Add ingredients through oil and toss together. Adjust salt and pepper. Chill to let flavors meld.
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RECIPENAME Hummus
COURSE_DISH Appetizers
CUISINE Middle Eastern
MAININGREDIENT Chickpeas
SERVES
TIME_HH_MM 00:30
NOTES
Recipe from Healthy Heart Cookbook: Per tbsp: Cal 19, Total fat 1g (sat trace), fiber trace, carb 2g, Protein trace, Chol 0mg, Na 61mg
INGREDIENTS
1/3c sesame paste (tahini) 1/4c fresh lemon juice 1 tbsp olive oil 2 tbsp water 4 cloves garlic 1/2 tsp salt 1/2 tsp cumin 1/2 tsp black pepper 1- 20oz can garbonzo beans (chick peas) without salt added 1 bunch watercress 1/2 red onion, chopped 1/2 white onion chopped
DIRECTIONS
1. In food processor, combine sesame paste, lemon juice, olive oil, water, garlic, salt, cumin, black pepper and chick peas. Blend until mixture is smooth. 2. Arrange watercress on platter. Mound dip in center and garnish with red and white onions. 3. Serve with carrots, celery (veggies), toasted pita bread, muffins, bagels, or breadsticks
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RECIPENAME Chicken Enchiladas
COURSE_DISH Main Dish
CUISINE Mexican
MAININGREDIENT Chicken
SERVES 08 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Healthy Heart Cookbook: Cal 220, Fat 5g (sat fat 1g) fiber 1g, Carb 24g, Protein 19g, Chol 41mg, Na 428mg
INGREDIENTS
2 whole chicken breasts (boneless, skinless) 3 stalks celery, cut into chunks 1 med onion, cut into chunks 1 1/2c chicken stock Sauce: 1 8oz can tomato sauce 1 tsp gd cumin 1/4 tsp chili powder 1/4 tsp salt 1/2 tsp black pepper Filling: 1/2 gr pepper, diced 1/2 med white onion, diced 1 large tomato, diced 1 3 1/2 oz can whole gr chilies, diced 1/4c chicken stock 1/4 tsp salt 1/4 tsp black pepper 8 corn tortillas 2 oz part skim mozzerella cheese, thinly sliced
DIRECTIONS
1. In a med stock pot combine chicken, celery, onion, and chicken stock. Bring to a boil, cover, reduce heat to a simmer and simmer 30min. Remove from heat and let sit in stock for 15 min.. Discard celery and onion and tear chicken into strips. 2. To prepare sauce, combine all ingredients and allow to sit for 20 min. 3. To prepare filling: In a med stockpot, combine gr pepper, onion, tomato, gr chillies, 1/4 c chicken stock, salt and pepper. Cook over low heat 20 min. Add chicken and mix. 4. To assemble: Place 1/4 cup filling into each tortilla along with mozzerella cheese and 1 tsp sauce. Roll and place seam side down in a lightly greases pan. Pour remaining sauce over top and cover with foil. Bake at 350oF 20 min. ** Only tortillas that are not made with lard or sat oil should be used.
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RECIPENAME Cucumbers and Tomatoes in Yogurt
COURSE_DISH Condiments
CUISINE Greek
MAININGREDIENT Dairy
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Betty Crockers Cookbook: Cal per 1/2 cup 30, Fat 0
INGREDIENTS
1/4c chopped cucumber 1 med green onion chopped 1/2 tsp salt 1 med tomato, chopped 1/2 tsp cumin dash of pepper 1/2 c plain nonfat yogurt, drained
DIRECTIONS
1. Mix all ingredients, cover and refrigerate at least 30min ** good with raw veggies as a dip or with a pita sandwich
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RECIPENAME Red Velvet Cake
COURSE_DISH Desserts
CUISINE American
MAININGREDIENT Chocolate
SERVES 18 Servings
TIME_HH_MM 01:30
NOTES
Recipe from Cooking Light: Cal308,fat 7.9g (sat4.9g0, protein 3.9g, carb 56.7g, fiber .5g, chol 22mg, Fe 1.3mg,Na 269mg, Ca 29mg
INGREDIENTS
Cooking Spray 3c cake flour 1 tsp baking soda 1 tsp baking powder 1/2 tsp salt 1 2/3c granulated sugar 4 large egg whites 2c fat free buttermilk 1 (1oz) bottle red food coloring 1 tsp vanilla extract Frosting: 7 oz 1/3 less fat cr cheese 1 tsp vanilla extract 2 3/4 c powdered sugar Remaining Ingredients: 1/2 c seedless raspberry jam
DIRECTIONS
1. preheat oven to 350oF 2. Coat 2-9in round cake pans with cooking spray and line bottoms of pans with wax paper 3. Lightly spoon 3c cake flour into dry measuring cups and level with knife. Combine flour, cocoa, and next 3 ingredients (thru salt). Set aside. 4. Beat granulated sugar and butter with mixer at med speed 4 min. Add egg whites to sugar mixture, beat at med speed 5 min or until fluffy. Combine buttermilk, food coloring and 1 tsp vanilla in a small bowl, stir well with a whisk. Add flour mixture to sugar mixture alternately with buttermilk mixture, beginning and ending with flour mixture, mix just until moistened. 5. Pour batter into prepared cake pans. Sharply tap pans once on counter to remove air bubblesl. Bake at 350oF for 28 min or until wooden pick comes out clean. Cool in pans 10 min then remove from pans. Cool cake layers completely on wire racks. 6. To prepare frosting, combine cheese and vanilla with mixer. Add powdered sugar and beat at low speed until just blended (do not overbeat) 7. To assemble cake, place 1 cake layer on a plate. Spread with jam, top with 2nd cake. Spread frosting over top and sides. Store cake loosely covered in frig.
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RECIPENAME Mussels in Herbed Tomato Broth
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Shellfish
SERVES 02 Servings
TIME_HH_MM 00:20
NOTES
Recipe from Cooking Light: Cal 297, Fat 6.4g (sat 1.2g), protein 32.6g, carb 23.1g, Fiber 3.4g, Chol 67mg, Fe 11mg, Na 999mg, Ca 110mg
INGREDIENTS
4 basil leaves 4 fresh oregano sprigs 2 1/2c chopped plum tomatos (about 1 lb) 1/8 tsp black pepper 1 small lemon sliced 2 lbs small mussels, scrubbed and debearded 1 1/2 c fat free less Na chicken broth 1/4c dry white wine
DIRECTIONS
1. Place basil and oregano in a large saucepan, top with tomato, pepper and lemon. Arrange mussels over lemon, pour broth and wine over the mussels. Cover and bring to a boil, cook 3 min or until shells open. Remove from heat and discard unopened shells.
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RECIPENAME Pasta with Chickpeas and Garlic
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Pasta
SERVES 04 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Cal 333, Fat 9g (sat 1.6g), Protein 13.6g, Carb 57.3g, Fiber 6.6g, Chol 3mg, Fe 3.3mg, Na 808mg, Ca 92mg
INGREDIENTS
2 tsp olive oil 2 garlic cloves, crushed 3/4 tsp kosher salt 1/4 tsp crushed red pepper 1 (15.5 oz can chickpeas), drained 1 14oz can fat free less Na chicken broth 1 1/2c uncooked med seashell pasta (6 oz) 1/2c grape tomatoes, halved 2 garlic cloves, minced 1 tbsp minced fresh parsley 1 tbsp lemon juice 3 tbsp parmasan cheese
DIRECTIONS
1. Heat oil in a med saucepan over med heat. Add garlic and saute 1 min. Add salt, pepper, chickpeas, and broth, bring to a boil. Cover and reduce heat, simmer 15 min. 2. While garlic mixture simmers, cook pasta in boiling water 9 min. Drain well. 3. Place chickpea mixture in a food processor and process until smooth. Combine chickpea mixture, pasta, tomatoes , garlic, fresh parsley and lemon juice and toss well. Sprinkle with cheese and serve immediately.
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RECIPENAME CHICKEN JAMBALAYA
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Chicken
SERVES 6
TIME_HH_MM
NOTES
Calories: 354 Protein: 44 g Carbohydrates: 28 g Total Fat: 6 g Saturated Fat: 2 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 2 g Cholesterol: 104 mg Sodium: 251 mg Reprinted with permission from American Heart Association Cookbook, 5th Edition Copyright ) 1973, 1975, 1979, 1984, 1991, 1998 American Heart Association. Published by Times Books, a division of Random House, Inc
INGREDIENTS
6 chicken breast halves (approximately 3 pounds), skinned, all visible fat removed 1 cup Homemade Chicken Broth or low-sodium chicken broth 1/2 cup chopped onion 1/4 cup chopped green bell pepper 1 cup white wine 1/4 cup chopped fresh parsley 1/2 teaspoon basil 1 small bay leaf 1/2 teaspoon thyme 1 cup uncooked rice 1/2 cup cubed low-fat ham 1 cup canned no-salt-added tomatoes, drained
DIRECTIONS
Preheat oven to 3500 F. Rinse chicken pieces and pat dry. In a saucepan, combine broth, onion, bell pepper, wine, parsley, basil, bay leaf and thyme. Bring to a boil, stirring constantly. Remove from heat and set aside. Place rice, ham, tomatoes and chicken in a large casserole dish. Pour herb sauce over all. Cover tightly and bake 25 to 30 minutes. Turn oven heat off; allow casserole to remain in oven for 10 to 15 minutes.
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RECIPENAME Tomato Basil Pizza
COURSE_DISH Main Dish
CUISINE Italian
MAININGREDIENT Vegetables
SERVES 2-4
TIME_HH_MM 02:30
NOTES
Recipe from the All Clad pizza stone box: No dietary values available
INGREDIENTS
For the dough: 1 tsp active dry yeast 1 c warm water (40-46oC or 105-115oF) 2 tsp extra virgin olive oil 3c all purpose flour, plus extra as needed 1 tsp salt For the pizzas: cornmeal for dusting extra virgin olive oil for brushing 12 plum tomatoes, peeled, seeded and diced or 1/2 c sauce 2/3 lb mozzerella cheese thinly sliced salt and pepper to taste 16 fresh basil leaves, torn into 1/2″ pieces
DIRECTIONS
1. In a small bowl, stir together yeast and water. Let stand until foamy, about 5 min. 2. In a bowl, combine the yeast mixture, olive oil, flour and salt. Mix until the flour in incorporated, then turn out onto a floured board and knead until smooth and elastic. Add more water or flour as needed. 3. Transfer the dough to a lightly oiled bowl, cover with plastic wrap and let rise in a warm place until doubled in volume (about 1 hour). Turn the dough out onto a lightly floured board, and using a pastry scraper, divide the dough into 2 pieces and shape each into a round. Place the rounds on a lightly floured surface, cover with a kitchen towel and let rise in a warm place until doubled (about 45 min) 4. Place the pizza stone and tray in the oven and preheat to 450oF. 5. Roll out the dough balls into a 12 inch round. Lightly dust a baking sheet (rimless) with cornmeal and lay the dough on top. Lightly brush the dough with olive oil and spread 1/2 of the tomatoes on top. Lay 1/2 of the cheese slices over the tomatoes. Season with salt and pepper. 6. Carefully slide the pizza onto the preheated stone. Bake until the bottom of the crust is golden and cheese is bubbly, about 15 min. Remove the stone from the oven and place on the serving trivet and sprinkle with 1/2 of the basil. Let cool 5 min, then cut and serve.
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RECIPENAME Johnnycakes
COURSE_DISH Main Dish
CUISINE American
MAININGREDIENT Corn
SERVES 08 Servings
TIME_HH_MM 00:30
NOTES
Recipe from Cooking Light: Cal 189, Fat 3.2g, Protein 11.7g, Carb 27.8g, fiber 1.5g, chol 44mg, Fe 1.2mg, Na 509mg, Ca 101mg (1 serving = 3 johnnycakes and 1 tbsp sauce)
INGREDIENTS
Sauce: 1/2c thinly sliced green onions 1/4c loosely packed fresh parsley 2 tbsp lemon juice 2 tbsp non fat sour cream 1 tbsp ketchup 1 tbsp dijon mustard 1/8 tsp gr red pepper Cakes: 1c yellow cornmeal 2 tbsp all purpose flour 1 tbsp sugar 1 tsp baking powder 1/2 tsp salt 1/4 tsp gr red pepper 1 1/4 c low fat buttermilk 1 tbsp chopped fresh chives 1 large egg 1c fresh corn kernels 3/4 lb bay scallops coarsley chopped ( or you can use other seafood or even other meat)
DIRECTIONS
1. To prepare the sauce place the 1st 8 ingredients in a food processor, process until smooth. Cover and chill until ready to use. 2. To prepare cakes, combine cornmeal and next 6 ingredients( thru red peppers) in a large bowl, add buttermilk, 1 tbsp of chives and egg, stirring with a whisk until blended. Fold in corn and scallops. 3. Heat a nonstick griddle over med-high heat. Coat pan with cooking spray. Spoon batter by heaping tbsp onto hot pan. Turn johnnycakes over when edges begin to brown (about 2 min). Cook an additional 2 min or until lightly brown. Remove johnnycakes from pan, cover and keep warm. Repeat procedure with cooking spray and remaining batter. Serve warm with sauce.
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RECIPENAME TURKEY SAUSAGE PATTIES
COURSE_DISH Breakfast
CUISINE American Breakfast
MAININGREDIENT Turkey
SERVES Serves 8; 1 patty per serving
TIME_HH_MM
NOTES
Calories: 94 Protein: 13 g Carbohydrates: 3 g Total Fat: 3 g Saturated Fat: 1 g Polyunsaturated Fat: 1 g Monounsaturated Fat: 1 g Cholesterol: 35 mg Sodium: 127 mg
INGREDIENTS
1 pound lean ground turkey meat 1/2 teaspoon ground cumin 1/2 to 3/4 teaspoon cayenne pepper 1 tablespoon Italian herb seasoning 1/2 teaspoon garlic powder 1 1/4 teaspoons coriander 1/4 teaspoon black pepper 1 teaspoon paprika 1/4 teaspoon salt 4 tablespoons plain, fine bread crumbs 1/2 cup homemade chicken broth or low-sodium chicken broth Vegetable oil spray (optional)
DIRECTIONS
In a medium bowl, combine turkey, herbs and bread crumbs. Stir to mix well. Add chicken broth and stir again. Let stand 15 minutes. Form into 8 patties, about 3/4-inch thick. Spray skillet with vegetable oil spray, or use a nonstick skillet. Place patties in skillet over medium heat. Cook 7 to 8 minutes on each side, or until done. Serve hot.
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RECIPENAME Tomato Ricotta Cheese Tart
COURSE_DISH Appetizers
CUISINE American
MAININGREDIENT Cheese
SERVES 4-8
TIME_HH_MM 01:00
NOTES
Martha Stewart Recipe
INGREDIENTS
2 cups course fresh bread crumbs 1/4 c olive oil, plus more for brushing over tart 1 c fat free ricotta cheese 1/2 c parmasan cheese 2 large eggs 2 tbsp chopped fresh basil salt and pepper 1 1/2 lbs thinly slice beefsteak tomatoes
DIRECTIONS
1. Preheat oven to 450o F. Toss breadcrumbs with olive oil and press evenly into the bottom of greased tart pan 2. In a bowl , whisk ricotta with parmasan, eggs and basil and season with salt and pepper. Spread over the crusts prepared in step 1. Top with tomato slices. Brush with olive oil. 3. Bake until tomatoes are almost dry, 35-40 min, let cool then unmold. Serve either warm or at room temp.
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