Ingredients

1 tablespoon extra-virgin olive oil
1/2 cup chopped onion (1 small)
3 garlic cloves, crushed
1 tablespoon finely chopped shallot
1 teaspoon tomato paste
1/2 teaspoon black pepper
1/2 teaspoon ground cumin
Scant 1/4 teaspoon dried hot red pepper flakes
3/4 teaspoon salt
1/2 cup coarsely chopped red bell pepper (1/2 medium)
1 plum tomato, coarsely chopped
1/4 cup dry red wine
1 1/2 to 2 tablespoons cider vinegar
2 tablespoons sugar
1/2 teaspoon Dijon mustard
1 1/4 lb dark sweet cherries such as Bing, quartered and pitted (3 cups)
2 (3/4-lb) boneless Moulard duck breasts with skin*
2 tablespoons water
1 tablespoon chopped fresh tarragon or chivesSpecial equipment: an instant-read thermometer

Preparation

Heat oil in a 2- to 3-quart heavy saucepan over moderate heat until hot but not smoking, then cook onion, garlic, and shallot, stirring occasionally, until golden, about 7 minutes.Add tomato paste, black pepper, cumin, hot pepper flakes, and 1/4 teaspoon salt and cook, stirring, 30 seconds. Add bell pepper and tomato and cook, stirring occasionally, until softened, about 5 minutes.

Stir in wine, vinegar (to taste), and sugar and simmer 1 minute. Stir in mustard, 1 1/2 cups cherries, and remaining 1/2 teaspoon salt and simmer 1 minute.

Pur

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.
4. Serve warm with sauce.

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.

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

1. Preheat oven to 3500 F.
2. Rinse chicken pieces and pat dry.
3. 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.
4. Place rice, ham, tomatoes and chicken in a large casserole dish. Pour herb sauce over all. Cover tightly and bake 25 to 30 minutes.
5. Turn oven heat off; allow casserole to remain in oven for 10 to 15 minutes.

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.

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.
2. Arrange mussels over lemon, pour broth and wine over the mussels.
3. Cover and bring to a boil, cook 3 min or until shells open.
4. Remove from heat and discard unopened shells.

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.

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.

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.

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.