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:

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.

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

1. In a medium bowl, combine turkey, herbs and bread crumbs. Stir to mix well.
2. Add chicken broth and stir again. Let stand 15 minutes.
3. Form into 8 patties, about 3/4-inch thick.
4. Spray skillet with vegetable oil spray, or use a nonstick skillet.
5. Place patties in skillet over medium heat. Cook 7 to 8 minutes on each side, or until done.
6. Serve hot.

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:

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 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 Cooking Light

Cal 308,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.

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.

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.

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