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 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