GINGER-TERIYAKI RICE BOWLS

This dish uses leftover rice and vegetables for a quick, healthy rice bowl.  One serving is 343 calories.  Recipe courtesy The Food & Mood Cookbook.


3 skinless, boneless chicken breasts, rinsed and patted dry
1 1/2 cups commercial teriyaki sauce (ginger-teriyaki sauce works best)
1 tablespoon fresh ginger, peeled and minced
1 teaspoon hot pepper flakes
4 cups cooked, cold rice, mixed with 1 teaspoon sesame oil
1/3 cup fat-free chicken broth
4 cups coleslaw mix
1 cup cooked broccoli, chopped
1 cup clean bean sprouts (optional)
1/2 cup carrots, peeled and shredded
1/2 cup green onions, thinly sliced
1/2 cup fresh cilantro, chopped
cooking spray

Place chicken in a large plastic ziploc bag, seal, and set aside.

In a small bowl, mix teriyaki sauce, ginger and pepper flakes.  Pour 1/2 cup teriyaki sauce mixture into ziploc bag with chicken.  (Save remaining 1 cup teriyaki mixture.)  Seal.  Turn to distribute marinade.  Place in refrigerator until ready to grill (up to 24 hours).

In a large bowl, add cold rice mixed with sesame oil.  Set aside.

In a large skillet over medium-high heat, add chicken broth.  Bring to a simmer, add coleslaw mix, and cook quickly, until tender-crisp, approximately 2 minutes.  Remove from heat.  Add to bowl of rice, toss well.  Add remaining ingredients (except cooking spray) and reserved 1 cup of teriyaki mixture.  Mix well.  Set aside.

Spray grill with cooking spray and heat to medium-high.  Remove chicken from marinade (discard marinade).  Place chicken on grill, close lid.  Cook for about 5 minutes on each side or until juices run clear.  Remove from grill.  Slice into thin strips.

Spoon rice mixture into 6 bowls, top with several slices of chicken, and serve.  YIELD:  6 servings

BAKED SWEET & SOUR CHICKEN

This is an easy, low-cal dinner that you can freeze for later if you want.  I made it for dinner last night and for the six of us, I doubled the recipe.  If you use pork, cook in the oven for 1 hour, or until the pork is very tender.

2 pounds chicken breast (or 2 lbs lean pork), cubed
2 tablespoons oil
1 20 oz. can pineapple chunks
1 1/4 cups ketchup
1 tablespoon brown sugar
1 tablespoon cider vinegar
1 large green bell pepper
1 medium onion
3 medium carrots, sliced 1/4 inch

In a large skillet, in two batches, saute cubed chicken or pork in oil over high heat until browned on all sides.

Drain pineapple chunks, reserving juice.  In a medium size saucepan, over medium heat, cook juice from pineapple chunks with ketchup, brown sugar, and vinegar until hot and flavors have blended, about 5 minutes.  Remove from heat.

Cut bell pepper and onion into 1/2 inch pieces.  Add these cut vegetables and the carrots to the sweet and sour sauce.  Add the browned chicken/pork to the vegetables and sauce and then put into a 9 x 13 baking dish.  Cover with foil and bake in 350 degree oven for 35 minutes for chicken, 1 hour for pork.  Remove from oven and add pineapple chunks.  Serve over rice.

**If freezing, allow to cool and place in storage containers.  When ready to eat, thaw, then heat in the microwave or on the stovetop.  YIELD:  4 servings

GRILLED CHICKEN w/ PLUM CHUTNEY

This chutney is really good.  I mean REALLY good.  Make it in the summer when plums are in season.  It brings grilled chicken to a whole new level.  You could also put it on pork chops, pork tenderloin, or eat it with a spoon right out of the pan.  Recipe courtesy of Everyday Food Magazine.


4 boneless, skinless chicken breasts halves (or chicken thighs)
coarse salt and ground pepper
1 tablespoon olive oil
1/2 medium red onion, chopped
1/2 jalapeno chile (ribs and seeds removed for less heat, if desired), chopped
4 red plums (about 1 pound), halved, pitted, and cut into 1/2-inch pieces
1/3 cup packed light brown sugar
2 tablespoons cider vinegar
3/4 teaspoon curry powder
1/4 teaspoon ground ginger

Pound chicken to an even thickness.  Season with salt and pepper.  Grill until done and transfer to a plate.

Meanwhile, to make chutney:  To a skillet, add 1 tablespoon olive oil, onion and jalapeno; cook until softened, about 3 minutes.  Increase heat to medium-high; add plums, sugar, vinegar, curry powder, ginger and 1/4 cup water.  Bring to a boil; reduce to a simmer and cook until plums are softened and liquid is slightly syrupy, about 8 minutes.  Serve chicken with chutney spooned on top.  YIELD:  4 servings

PAPAYA BLACK BEAN SALSA

This is a salsa that I make quite often because I love it so much!  You can substitute mango for the papaya which I actually like a little better.  Canned black beans make this sweet, hearty salsa a cinch to make.  A lot of times when I make a salsa, I just add ingredients until it looks good and colorful, adding more of this and a little less of that.  Use the recipe as a guide and do what you want with it! Recipe courtesy of Gourmet Meals in Minutes

1 cup canned black beans, drained and rinsed
1 papaya or mango, diced
2 red peppers, diced
1 red onion, diced
1 jalapeno, minced
1/4 cup cilantro, chopped
1/4 cup olive oil
3 tablespoons lime juice
2 teaspoons salt, or to taste

Combine all of the ingredients and adjust the seasoning with salt and pepper.  Serve with tortilla chips.  YIELD:  8 servings

ASPARAGUS-ROMANO FRITTATA

From Good Housekeeping Drop 5 lbs


12 large eggs
3/4 cup grated Romano cheese
1/2 cup reduced-fat (2%) milk
3/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon butter
1 pound asparagus, cut into 1-inch pieces
1 bunch green onions, thinly sliced

Preheat the oven to 375 degrees.

In a medium bowl, beat the eggs, Romano, milk, 1/2 teaspoon salt and 1/8 teaspoon pepper with a whisk.

In a 12-inch nonstick skillet with an oven-safe handle, melt the butter on medium-high heat.  Stir in the asparagus and the remaining 1/4 teaspoon salt, and cook 4 minutes.  Add the green onions, and cook 2 minutes, stirring often.  Spread the vegetable mixture evenly in the skillet.

Reduce the heat to medium-low.  Pour the egg mixture into the skillet and cook without stirring until the mixture starts to set around the edge, 4 to 5 minutes.  Place the skillet in the oven and bake until set, about 10 minutes. Invert the frittata onto a serving plate and cut into wedges.  YIELD:  6 servings

MANGO GREEN TEA SMOOTHIE

From www.thegraciouspantry.com


1 cup mango
2 cups spinach
1 cup brewed and cooled green tea
1 medium banana
1 cup fresh pineapple

Blend and serve.

FRENCH BREAD PIZZA

From Ellie Krieger


one 8-ounce whole grain French baguette (about 12 inches long)
1 cup marinara sauce
2 cups lightly packed arugula leaves, coarsely chopped (I'm sure you could use spinach or any green)
1 cup grated part-skim mozzarella cheese (4 ounces)
1/4 cup freshly grated Parmesan cheese (3/4 ounce)

Preheat the oven to 425 degrees.  Line a baking sheet with foil.

Cut the bread in half lengthwise, then cut each half crosswise into 4 pieces.  Scoop out the soft center of the bread and discard.

Place the bread, scooped side up, onto the prepared baking sheet.  Spread 2 tablespoons of sauce on each piece.  Top with the arugula, then the mozzarella and Parmesan cheeses.  Bake until the bread is toasted and the cheese is melted and bubbling, about 12 minutes.  YIELD:  4 servings

**You could use the bread you scooped out for whole wheat bread crumbs.

MOCHA JAVA SMOOTHIE

From Ellie Krieger SO EASY


1 tablespoon sugar
2 rounded teaspoons instant espresso or 2 shots of espresso
2 teaspoons unsweetened natural cocoa powder
1/4 cup boiling water
2 cups nonfat milk
2 ripe bananas, peeled, cut into chunks, frozen
1 cup ice

In a small bowl, stir together the sugar, instant espresso, if using and cocoa powder.  Add the boiling water and stir until dissolved.  (If using regular espresso, stir the sugar and cocoa into the coffee until dissolved.)

Combine the coffee mixture in a blender with the milk, bananas, and ice and blend on high until smooth. YIELD:  2 servings

**To help your morning go more smoothly, put all the smoothie ingredients, except the frozen bananas and ice, in the blender jug the night before.  Cover and stash in the fridge.  In the morning just add the frozen ingredients and whir.

CHEDDAR-APPLE QUESADILLA

From Ellie Krieger SO EASY


1 granny smith apple, cored, thinly sliced
4 whole-wheat flour tortillas (9 inches in diameter)
1 cup shredded sharp cheddar cheese (4 ounces)

Preheat a large nonstick skillet over medium-high heat.

Fan out the apple slices over the bottom half of each tortilla and top with the cheddar cheese.  Fold the tortillas in half.  Working in batches, place the quesadillas in the skillet and weigh them down with a smaller heavy skillet or an ovenproof plate topped with a heavy can.  Cook until the cheese is melted and the tortillas are golden brown, about 1 1/2 minutes per side.  Cut in half and eat warm.  YIELD:  4 servings

STEAK TACOS w/ CUCUMBER-AVOCADO SALSA

From Ellie Krieger


1 tablespoon chili powder
2 cloves garlic, minced (about 2 teaspoons)
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
pinch of cayenne pepper
1 1/4 pounds top sirloin steaks (about 1 1/4 inches thick)
twelve 6-inch diameter corn tortillas
3 cups shredded red cabbage
1/2 cup chopped fresh cilantro
1 lime, cut into wedges
Cucumber-Avocado Salsa (recipe follows)

Preheat the grill.

In a small bowl, mix the chili powder, garlic, cinnamon, salt and cayenne.  Rub the spice mixture into both sides of the steak.

Grill or broil the steaks for 5 minutes per side, turning once, for medium rare or to your desired degree of doneness.  Remove from the grill and let the meat sit for 5 minutes.  Carve into thin slices.

Warm the tortillas by placing them on the grill for 30 seconds, turning once.  Or place 6 tortillas at a time between two moist paper towels and microwave for 45 seconds.  Wrap in a cloth napkin or place in a tortilla warmer to keep warm.

Place the carved steak, warm tortillas, cabbage, cilantro, lime wedges and salsa in serving dishes and make your tacos.  YIELD:  6 servings

CUCUMBER-AVOCADO SALSA

1 medium English cucumber, seeded and diced (about 2 cups)
2 medium firm-ripe avocados, peeled, pitted and diced
1/2 red onion, diced
juice of 2 limes (about 1/4 cup)
salt to taste
1/4 cup chopped fresh cilantro
3 jalapeno peppers, seeded and finely chopped, or to taste

Combine all the ingredients in a medium bowl and toss gently to combine.  YIELD:  2 cups

SLOW-ROASTED TOMATOES with GARLIC & HERBS

cooking spray
10 large plum tomatoes, washed, dried, trimmed and cut in half lengthwise
3 garlic cloves, minced
1 tablespoon fresh thyme leaves
salt and pepper to taste
parmesan cheese, grated (optional)

Heat oven to 350 degrees.  Cover a cookie sheet with foil and spray with cooking spray.

Place tomatoes, cut side up, on lined cookie sheet.  Sprinkle garlic and thyme evenly over each tomato half.  Season with salt and pepper, then spray with more cooking spray.

Place in oven and bake for 1 hour 20 minutes or until tomatoes are wrinkled and starting to blacken.  Turn once during baking.

Serve while hot.  Sprinkle with parmesan cheese if desired.  YIELD:  4 servings

CHOCOLATE AND STRAWBERRY STUFFED FRENCH TOAST

From Ellie Krieger's SO EASY


1 1/4 cups nonfat milk
3 large eggs
1/2 teaspoon vanilla extract
1/4 cup part-skim ricotta cheese
8 slices whole-wheat sandwich bread, crusts removed
1 8-ounce container fresh strawberries, hulled and sliced
4 teaspoons bittersweet chocolate chips
cooking spray
2 teaspoons confectioners' sugar

In a large bowl, whisk together the milk, eggs and vanilla.  Set aside.

Place 1 tablespoon of the ricotta cheese in the center of 4 of the slices of bread and spread around slightly.  Top each with about 6 slices of strawberries and 1 teaspoon of the chocolate chips.  Cover each with another piece of bread to make a sandwich.

Spray a large nonstick skillet or griddle with cooking spray and preheat over medium heat.  Carefully dip each of the sandwiches into the egg mixture until completely moistened.  Then place on the skillet and cook until the outside is golden brown, the center is warm and the chocolate is melted, 3 to 4 minutes per side.

Transfer to serving dishes.  Top with the remaining strawberries and sprinkle with the confectioners' sugar.  YIELD:  4 servings

TOASTED TOMATO & FRESH BASIL ON SOURDOUGH

From The Food & Mood Cookbook


2 tablespoons fat-free or reduced-fat mayo
4 thick slices sourdough bread, toasted
2 medium vine-ripened tomatoes, cored and cut into 4 slices each
1/2 cup fresh basil leaves, rinsed, dried with stems removed
1 teaspoon olive oil mixed with 1 teaspoon balsamic vinegar
salt and pepper, to taste

Spread 1 tablespoon mayo on 2 slices toasted bread.  Place 4 slices tomatoes and 1/4 cup fresh basil leaves on each slice of bread with mayo.  Drizzle with olive oil-balsamic mixture.  Season with salt and pepper.

Top with remaining slices of toasted bread, cut in half, and serve.  YIELD:  2 sandwiches

ORANGE-CHIPOTLE CHICKEN

2 teaspoons minced chipotle chilies in adobo sauce
3/4 cup orange marmalade
2 tablespoons minced red onion
2 tablespoons minced fresh cilantro
cooking spray
salt and pepper
4 4-ounce chicken breast halves
2 1/2 cups cooked brown rice

In a small bowl, mix first 4 ingredients until thoroughly blended.  Set aside for flavors to blend.

Spray a nonstick frying pan with cooking spray.  Heat over medium-high heat.  Salt and pepper both sides of chicken, place chicken in pan, cover, reduce heat to simmer and cook, turning once, until done, approximately 7 minutes per side.

About 4 minutes before done, spoon 1 tablespoon of orange-chipotle mixture on top of each breast.  Cover and finish cooking.  Remove from heat.

Place approximately 2/3 cup brown rice on each of 4 plates.  Top with a chicken breast and the remaining orange-chipotle mixture.  YIELD:  4 servings.

PIZZA EGG BAKE

From Rocco Dispirito's NOW EAT THIS! DIET


2 cups liquid egg substitute
1 garlic clove, minced
1 cup drained canned, whole plum tomatoes, roughly chopped
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
salt
freshly ground black pepper
nonstick cooking spray
4 ounces part-skim shredded mozzarella
1/4 cup grated Parmigiano-Reggiano
4 ounces whole wheat bread, cut into 4 slices

Preheat oven to 475 degrees.  Adjust the rack to the top third of the oven.

Heat a 10-inch nonstick ovenproof pan over medium-high heat.

In a medium bowl, combine the egg substitute, garlic, tomatoes, oregano, basil, salt and pepper to taste.  Mix well with a fork.

Away from the heat, spray the pan with cooking spray.  Pour the egg mixture into the pan.  With a heat-resistant rubber spatula, stir the egg mixture in the saute pan.  Continue to stir as the eggs begin to solidify.  When there are large curds but the mixture is still wet, scatter the cheeses over the eggs, and then transfer the pan to the oven.

Bake the eggs for 5 to 6 minutes, or until the eggs are completely set and the cheese is brown and bubbly.

Meanwhile, toast the bread.  Serve with the baked eggs.  YIELD:  4 servings

SPINACH & TORTELLINI

From DROP 5lbs - COOKING CHANNEL


4 cups fresh cheese tortellini (10 to 12 ounces)
cooking spray
3 cups halved cherry tomatoes
2 cups thawed frozen peas
8 cloves garlic, chopped
4 large portobello mushrooms, sliced
8 cups spinach
3/4 cup grated Parmesan
1/4 cup pine nuts
freshly ground black pepper
8 cups mixed greens tossed with 10 to 15 pumps spray dressing

Bring a large pot of water to a boil.  Season the water well with salt.  Add the tortellini and cook according to package instructions.

Coat a nonstick skillet with cooking spray and heat over medium heat.  Add the tomatoes, peas, garlic and mushrooms.  Saute until the mushrooms are tender, about 5 minutes.

Add the spinach and saute until wilted, 1 to 2 minutes.  Remove the skillet from the heat and toss in the pasta.  Top with the Parmesan and pine nuts.  Season with salt and pepper.

Divide among 4 plates.  Serve each plate with 2 cups of the mixed greens.  YIELD:  4 servings

CARIBBEAN WRAP

From DROP 5lbs - Cooking Channel


2 cups chopped or shredded skinless, boneless white breast meat from a rotisserie chicken (or 1/3 cup dark meat per cup)
2 cups cubed mango
1 cup low-sodium black beans, drained and rinsed
1/2 cup chopped red onion
8 teaspoons chopped fresh cilantro
8 cloves garlic, chopped
crushed red pepper, generous pinch
four 8-inch 100-calorie whole wheat tortillas
8 cups mixed greens tossed with 10 to 15 pumps spray dressing
1/2 cup roasted macadamia nuts

In a bowl, combine the chicken, mango, black beans, onions, cilantro, garlic and crushed red pepper.  Spoon evenly into the tortillas and roll up.  Serve each wrap with 2 cups of the mixed greens garnished with the nuts.  YIELD:  4 servings

ZUCCHINI WALNUT BREAD

From Ellie Krieger's COMFORT FOOD FIX


Non-stick cooking spray
3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
1/2 cup sugar
1 teaspoon ground cinnamon
1 teaspoon baking soda
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
1/3 cup canola oil
1/3 cup natural unsweetened applesauce
2 large eggs
1 small zucchini (6 ounces), coarsely grated (about 1 1/4 cups)
1/3 cup chopped walnuts

Preheat oven to 350 degrees.  Spray a 9x5-inch loaf pan with cooking spray.

In a large bowl, whisk together the flours, sugar, cinnamon, baking soda, nutmeg, and salt.  In another large bowl, whisk together the oil, applesauce and eggs.  Stir in the zucchini.  Stir in the wet ingredients into the dry ingredients, mixing just enough to combine.  Stir in the walnuts.

Pour the batter into the prepared loaf pan.  Bake until a wooden skewer inserted at the center comes out clean, 50 to 60 minutes.  Allow to cool for 15 minutes in the pan, then transfer the bread to a wire rack to cool completely before slicing.  YIELD:  8 servings

ROAST BEEF SANDWICH w/ WATERCRESS & HORSERADISH

From Ellie Krieger's SO EASY


For the sauce:


1/4 cup plain Greek-style nonfat yogurt
1/4 cup prepared white horseradish, squeezed of excess juice (about 3 tablespoons)
2 tablespoons mayo
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

For the sandwich:


1 bunch watercress, thick stems removed
8 slices pumpernickel bread
3/4 pound lean roast beef, thinly sliced
2 medium tomatoes, sliced
1/2 small red onion, thinly sliced

To make the sauce, combine the yogurt, horseradish, mayo, salt and pepper in a small bowl and stir to incorporate.  The sauce will keep for up to 5 days in an airtight container in the refrigerator.

To make each sandwich, place 1/4 cup of watercress on a slice of bread and drizzle with 2 tablespoons of the sauce.  Layer with a few slices of roast beef, then some of the tomato and onion slices.  Top with another slice of bread and serve or wrap in foil to go.  YIELD:  4 servings

CHICKEN w/ WARM TOMATO-CORN SALAD

From Ellie Krieger's SO EASY


1 1/4 pounds thin-cut skinless boneless chicken breasts
1/4 teaspoon salt, plus more to taste
1/4 teaspoon freshly ground black pepper, plus more to taste
4 teaspoons olive oil
4 scallions, white and green separated
2 cloves garlic, minced
2 pints grape tomatoes, halved
2 cups corn kernels (from 4 ears fresh uncooked corn or frozen)
1 ripe avocado, pitted, peeled and sliced
3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro

Season the chicken with 1/4 teaspoon each of salt and pepper.  Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat.  Add the chicken to the pan and cook until the chicken is browned and cooked through, about 3 minutes per side.  Transfer the chicken to a plate. (You could grill the chicken, also.)

Add the remaining 2 teaspoons of oil to the pan and heat over medium-high heat.  Add the scallion whites and cook, stirring, for 1 minute.  Add the garlic and cook, stirring, for 30 seconds more.  Add the tomatoes and corn to the pan and cook until they are softened but still retain their shape, about 3 minutes.  Stir in the scallion greens and season with salt and pepper to taste.

Place about a cup of the vegetable mixture on each plate.  Top with a piece of chicken breast and slices of avocado.  Sprinkle with lime juice and cilantro and serve.  YIELD:  4 servings

CHICKEN PAILLARD WITH WATERCRESS & TOMATO SALAD

From Ellie Krieger


1 1/4 lbs thin-cut skinless boneless chicken breasts
3 tablespoons extra-virgin olive oil
1 clove garlic, minced
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
3 tablespoons fresh lemon juice
1 large bunch watercress, tough stems removed, coarsely chopped (about 4 cups)
2 medium tomatoes, chopped
8 sliced whole-grain baguette

Combine the chicken, 1 tablespoon of the olive oil, the garlic and 1/2 teaspoon each of the salt and pepper in a bowl and toss to coat.  Preheat a grill or nonstick grill pan over medium-high heat.  Grill the chicken until grill marks form and the meat is just cooked through, 2 to 3 minutes per side.  Remove from the grill and sprinkle with 1 tablespoon of the lemon juice.

In a large bowl, toss the watercress and tomatoes, with their seeds, with the remaining 2 tablespoons of each olive oil and lemon juice, and the remaining 1/4 teaspoon salt and pepper.  Distribute the chicken among 4 serving plates and top each with 1 1/2 cups of the salad and 1 to 2 tablespoons of accumulated liquid from the salad.  Serve with the baguette slices.  YIELD:  4 servings

STRAWBERRY & MOZZARELLA SALAD

From Ellie Krieger's So Easy


1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 hearts of romaine lettuce, torn or cut into bite-size pieces (5 lightly packed cups)
1 16oz container fresh strawberries, hulled and sliced
6 oz. part-skim mozzarella cheese, diced (about 1 1/2 cups)
1/2 cup lightly packed fresh basil leaves, cut into ribbons
8 slices whole-grain Italian bread

In a small bowl, whisk together the oil, vinegar, salt and pepper.  Place the lettuce in a large bowl and toss with half of the dressing.

Place the lettuce on 4 salad plates.  Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce.

Top each with cheese, then sprinkle with the basil.  Serve the bread alongside.  YIELD:  4 servings

GRILLED TURKEY REUBEN SANDWICHES

From Ellie Krieger's Comfort Food Fix


1/3 cup plain Greek-style nonfat yogurt
2 tablespoons ketchup
1 tablespoon mayo
1 tablespoon finely chopped sweet or savory pickle
1 teaspoon white wine vinegar
1/4 teaspoon freshly ground black pepper
8 slices pumpernickel bread
12 ounces cooked cracked-pepper turkey breast, thinly sliced
1 cup sauerkraut, squeezed of excess liquid (about 4 oz)
4 thin slices Swiss cheese (2 ounces total)
olive oil cooking spray

In a small bowl, stir together the yogurt, ketchup, mayo, pickle, vinegar and black pepper.  Spread 1 tablespoon of the dressing on each slice of bread.

Divide the turkey among 4 of the slices, then top each with 1/4 cup sauerkraut and 1 slice of cheese.  Top with another slice of bread, dressing side down.

Spray a medium cast iron or nonstick skillet liberally with cooking spray and heat over medium-high heat.  Place one sandwich in the skillet, spray the top with cooking spray, and weight down with another heavy skillet or a teakettle filled partially with water.  Grill until the bread is toasted and the cheese is melted, 2 to 3 minutes per side.  Repeat with the remaining sandwiches.  YIELD:  4 servings

HONEY-CRISP OVEN-FRIED CHICKEN

From Ellie Krieger's Comfort Food Fix


4 skinless bone-in chicken thighs (about 1 1/2 pounds)
2/3 cup low-fat buttermilk
4 cups cornflakes cereal
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
olive oil cooking spray
2 tablespoons honey

Place the chicken in a bowl with the buttermilk and toss to coat.  Marinate in the fridge for at least 1 hour and up to 4 hours.

Place the cornflakes in a food processor and process until crumbs form (you should have about 1 cup of crumbs).  You could also put in a ziploc bag and beat with a rolling pin until crumbs form.  Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper and cayenne pepper.

Preheat the oven to 350 degrees.  Spray a baking sheet with cooking spray.

Remove the chicken from the buttermilk, shaking off excess buttermilk from chicken.  Discard the remaining buttermilk.  Brush each piece of chicken with honey, then dip in the cornflake crumbs, pressing hard so the crumbs adhere to the chicken.  Place the coated chicken on the prepared baking sheet.  Lightly spray the top of each chicken thigh with the cooking spray.  Bake until the chicken is crisped and cooked through, 45 to 50 minutes.  YIELD:  4 servings

ENGLISH MUFFIN BREAKFAST SANDWICHES

From The Complete Idiot's Guide to Easy Freezer Meals


12 English muffins, any variety
6 slices cheddar cheese
12 slices Canadian bacon
12 large eggs
2 tsp butter or margarine, or non-stick cooking spray

1.  Split English muffins in 1/2 and arrange in a single layer on a cutting board or baking sheet.  Cover 1/2 of each English muffin with 1/2 slice cheddar cheese.  Top cheese with 1 slice Canadian bacon.

2.  In a medium bowl, whisk eggs.

3.  In a large skillet over medium-high heat, heat butter if using, or spray with cooking spray.  Add eggs and scramble.

4.  Divide eggs into 12 portions, and place 1 cooked egg portion on top of Canadian bacon, folding egg patty to fit if necessary.  Top with second muffin 1/2 and allow to cool completely.

5.  Wrap each sandwich in foil or plastic wrap, label, and freeze wrapped sandwiches in large ziploc freezer bags.  YIELD:  12 sandwiches

To reheat after freezing:


Preheat oven or toaster oven to 375 degrees.  Bake frozen, foil-wrapped sandwich for 40 minutes, or until heated through and cheese is melted.

Alternatively, remove sandwich from foil or plastic wrap, and place on a folded paper towel on a plate.  Microwave for about 1 1/2 minutes or until heated through.

WHOLE-WHEAT PANCAKES w/ STRAWBERRY SAUCE

From Ellie Krieger


3/4 cup all-purpose flour
3/4 cup whole-grain pastry flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
2 large eggs
1 cup lowfat buttermilk
3/4 cup milk
1 tablespoon honey
1/4 teaspoon vanilla extract

STRAWBERRY SAUCE

2 pints (16 oz) fresh strawberries, hulled, or 4 cups frozen unsweetened strawberries, thawed
1 teaspoon fresh lemon juice
2 tablespoons pure maple syrup

In a large bowl, mix the pancake batter.  Coat a non-stick griddle with cooking spray.  Make the pancakes as usual.

For the strawberry sauce, place the strawberries in a food processor or blender and process them into a chunky puree.  Transfer the puree to a small saucepan over low heat and heat until just warm.  Stir in the lemon juice and maple syrup.  Serve with the pancakes.

SESAME-TERIYAKI CHICKEN THIGHS

From Ellie Krieger's The Food You Crave


1/2 cup teriyaki sauce (recipe follows)
8 bone-in chicken thighs (about 2 1/2 lbs) skin removed
1 tablespoon sesame seeds

TERIYAKI SAUCE

1/4 cup low-sodium soy sauce
2 tablespoons firmly packed brown sugar
2 tablespoons dry sherry
2 tablespoons rice vinegar
2 garlic cloves, crushed with a garlic press or minced (about 2 teaspoons)
1 teaspoon peeled and finely grated fresh ginger
1/4 teaspoon red pepper flakes.

Combine all teriyaki ingredients in a small bowl, stirring until sugar dissolves.

Pour the 1/2 cup sauce into a sealable plastic bag and add the chicken.  Seal the bag and marinate the chicken in the fridge for at least 30 minutes and up to 4 hours.

Preheat the broiler.  Remove the chicken from the marinade and arrange it on a broiler pan skin side down (if the chicken still had skin).  Discard the marinade.  Broil the chicken until brown and crispy, 8 to 10 minutes, then turn the pieces over and broil until almost cooked through, about 8 minutes longer.

Sprinkle the chicken with the sesame seeds and cook until the seeds turn golden brown and the chicken is done, 1 to 2 minutes longer.  YIELD:  4 servings

HOMEMADE SALAD DRESSINGS

DE-LIGHT-FUL RANCH DRESSING


1/3 cup plain Greek-style nonfat yogurt
1/3 cup lowfat buttermilk
3 tablespoons mayo
1 1/2 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1 tablespoon finely chopped chives
salt to taste

In a medium bowl, whisk together the Greek yogurt with the remaining ingredients.  YIELD:  1 cup

GREEN GODDESS DRESSING


1/2 ripe avocado, peeled
3/4 cup lowfat buttermilk
3 tablespoons white vinegar
2 tablespoons coarsely chopped fresh tarragon, or 1 tsp dried
1 scallion, coarsely chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper

Put all ingredients in a blender and blend until smooth.  YIELD:  1 cup

BALSAMIC VINAIGRETTE


3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon Dijon mustard
salt and freshly ground black pepper

Put all ingredients in a jar and shake it up.  Double or triple these ingredients to make more.  Before each use, shake the jar.

GREAT TIPS: FRUITS & VEGGIES

I've found that what really helps me eat more salads and also fruits is to cut everything up when I bring it home. I put the cut-up fruit in tall plastic containers from the dollar store. Everything I might want to put in a salad I cut up and either put in sandwich bags or containers. It makes putting a salad together quick and easy!

CROISSANT BREAD PUDDING

From Ina Garten's The Barefoot Contessa Cookbook


3 extra-large whole eggs
8 extra-large egg yolks
5 cups half-n-half
1 1/2 cups sugar
1 1/2 teaspoons vanilla
6 croissants, preferably stale
1 cup raisins

Preheat the oven to 350 degrees.

In a medium bowl, whisk together the whole eggs, yolks, half-n-half, sugar and vanilla.  Set the custard mixture aside.  Slice the croissants in half, horizontally.  In a 10x15 oval baking dish, distribute the bottoms of the sliced croissants, then add the raisins, then the tops of the croissants (brown side up), being sure the raisins are between the layers of croissants or they will burn while baking.  Pour the custard over the croissants and allow to soak for 10 minutes, pressing down gently.

Place the pan in a larger one filled with an inch of hot water.  Cover the larger pan with aluminum foil, tenting the foil so it doesn't touch the pudding.  Cut a few holes in the foil to allow steam to escape.  Bake for 45 minutes.  Uncover and bake for 40 to 45 more minutes or until the pudding puffs up and the custard is set.  Remove from the oven and cool slightly.  YIELD:  8 to 10

**I do not own a 10x15 oval baking dish.  I think when I made this I used a 9x13 and shoved it all in there!

**Obviously, if you don't like raisins, take them out!

FLORENTINE MEATBALLS

From Rachael Ray's 365: No Repeats


1 10 oz. box frozen spinach, defrosted
2 packages (2 to 2 2/3 lbs) ground turkey breast
1 medium onion, finely chopped
3 garlic cloves, chopped
1 large egg
1 3/4 cups milk
3/4 cup bread crumbs
1/2 cup grated Parmigiano-Reggiano
kosher salt and freshly ground black pepper
extra-virgin olive oil, for drizzling
2 tablespoons unsalted butter
2 tablespoons all-purpose flour
1 cup chicken stock or broth
1 10 oz. sack shredded provolone cheese or Italian blend
1/2 teaspoon freshly grated nutmeg
generous handful of chopped fresh flat-leaf parsley

Preheat oven to 400 degrees.

Squeeze all the moisture out of the defrosted spinach.  Place the turkey in a large bowl and make a well in the center.  Add the spinach, all but 3 tablespoons of the onions, all of the garlic, the egg, about 1/4 cup of the milk, the bread crumbs, grated Parm cheese, salt and pepper.  Form into 12 large meatballs and drizzle with extra-virgin olive oil.  Arrange on a nonstick cookie sheet and bake for 20 minutes.

While the meatballs are in the oven, heat a small saucepan over medium heat.  Add a drizzle of the oil and the butter.  When the butter is melted, add the reserved 3 tablespoons chopped onions and cook for 2 minutes.  Whisk in the flour and cook for 1 minute, then whisk in the remaining 1 1/2 cups milk and the cup of stock.  Bring to a boil, then stir in the shredded cheese.  Season the sauce with salt, pepper and nutmeg; turn the heat to the lowest setting and stir until the cheese melts.  Keep warm.

Place 3 meatballs on each dinner plate and top with the sauce, then garnish with parsley.  Serve with a green salad.  YIELD:  4 servings

LASAGNA w/ TURKEY SAUSAGE

From Ina Garten's Barefoot Contessa Family Style

2 tablespoons olive oil
1 cup chopped yellow onion (1 onion)
2 garlic cloves, minced
1 1/2 pounds sweet Italian turkey sausage, casings removed
1 28 oz. can crushed tomatoes in tomato puree
1 6 oz. can tomato paste
1/4 cup chopped fresh flat-leaf parsley, divided
1/2 cup chopped fresh basil leaves
kosher salt
freshly ground black pepper
1/2 pound lasagna noodles
15 oz. ricotta cheese
3 to 4 oz. creamy goat cheese, crumbled
1 cup grated Parmesan cheese, plus 1/4 cup for sprinkling
1 egg, lightly beaten
1 pound fresh mozzarella, thinly sliced

Preheat oven to 400 degrees.

Heat the olive oil in a large (10 - 12-inch) skillet.  Add the onion and cook for 5 minutes over medium-low heat, until translucent.  Add the garlic and cook for 1 more minute.  Add the sausage and cook over medium-low heat, breaking it up with a fork, for 8 to 10 minutes, or until no longer pink.  Add the tomatoes, tomato paste, 2 tablespoons of the parsley, the basil, 1 1/2 teaspoons salt and 1/2 teaspoon pepper.  Simmer, uncovered, over medium-low heat, for 15 to 20 minutes, until thickened.

Meanwhile, fill a large bowl with the hottest tap water.  Add the noodles and allow them to sit in the water for 20 minutes.  Drain.

In a medium bowl, combine the ricotta, goat cheese, 1 cup of Parmesan, the egg, the remaining 2 tablespoons parsley, 1/2 teaspoon salt and 1/4 teaspoon pepper.  Set aside.

Ladle 1/3 of the sauce into a 9 x 13 baking dish, spreading the sauce over the bottom of the dish.  Then add the layers as follows:  half the pasta, half the mozzarella, half the ricotta and one third of the sauce.  Add the rest of the pasta, mozzarella, ricotta, and finally, sauce.  Sprinkle with 1/4 cup of Parmesan cheese.  Bake for 30 minutes, until the sauce is bubbling.  YIELD:  8 servings

**DON'T OMIT THE GOAT CHEESE!  I know it sounds gross to some people, but it gives the ricotta mixture a nice flavor.  You don't have to tell anyone there's goat cheese in it!

**To make ahead, refrigerate the assembled, unbaked lasagna.  Bake for 30 to 40 minutes until bubbly.

ROCKY ROAD FUDGE BROWNIES

1/2 cup butter
2 oz. unsweetened chocolate
2 eggs
1 cup sugar
1 teaspoon vanilla
3/4 cup all-purpose flour
1/2 cup chopped nuts (optional)
1/2 cup mini marshmallows
1/2 cup semisweet chocolate chips

Grease an 8x8 baking pan; set aside.  In a medium saucepan melt butter and chocolate over low heat.  Remove from heat.  Stir in eggs, sugar and vanilla.  Using a wooden spoon, beat lightly just until combined.  Stir in flour and nuts (if using).

Spread batter in prepared baking pan.  Bake in a 350 degree oven for 30 minutes.  Sprinkle with marshmallows and chocolate chips.  Bake 3 minutes more or till marshmallows are just beginning to brown and chocolate is melted.  YIELD:  24 brownies

**You can use a brownie mix - just prepare and then add the marshmallows and chocolate chips at the end.

WHITE CHICKEN CHILI

1 1/2 pounds boneless skinless chicken breast, cut into 1" cubes
2 tablespoons oil
1 medium jalapeno, minced
1 medium onion, diced
1 green bell pepper, diced
1 small carrot, diced
1 clove garlic, minced
3 tablespoons flour
1/2 teaspoon oregano
1/2 teaspoon cumin
1/4 teaspoon salt
1/4 teaspoon pepper
14 oz. chicken broth
2 (15 oz.) can navy or great northern beans
1/4 cup cilantro, chopped
4 oz. Jack cheese, grated

In a large pot, saute cubed chicken in oil, until lightly browned.  Add jalapeno, onion, bell pepper, carrot and garlic.  Cook approximately 3-5 minutes, until vegetables soften.  Stir in flour, oregano, cumin, salt and pepper.  Continue to cook 1 minute longer.  Stir in chicken broth.  Simmer, covered, 20 minutes.  Stir in undrained beans and cilantro.  Top with Jack cheese.  YIELD:  4-6 servings

**This freezes well - to reheat, just thaw and microwave.

CHICKEN & BLACK BEAN ENCHILADAS

1 pound chicken breast, boneless, skinless
3 slices bacon, cooked
2 cloves garlic, minced
24 oz. picante sauce
1 16 oz. can black beans
1 large red bell pepper, diced
1 teaspoon cumin
1/4 teaspoon salt
1/2 cup green onions, sliced
12 flour tortillas, 6 inch size
9 oz. Monterey Jack cheese, shredded

Cut chicken into short, thin strips.  Cook bacon in large skillet until crisp.  Remove with slotted spoon to drain on paper towels.  Let cool and then crumble.

Cook chicken and garlic in drippings in skillet until chicken is no longer pink.  Stir in 1/2 cup of the picante sauce, beans with their juice, red pepper, cumin and salt.  Simmer until thickened, stirring occasionally.  Stir in green onions and reserved bacon.

Spoon a heaping 1/4 cup bean mixture down center of each tortilla; top with 2 tbsp cheese.  Roll up; place seam side down in a lightly greased baking dish.  Spoon remaining picante sauce over enchiladas.

Top with remaining cheese, cover with foil and bake in a 375 degree oven for approximately 40 to 45 minutes, or until heated through.  YIELD:  6 servings

**If you want to freeze this for later, after you cover with foil, place in the freezer.  When you're ready, thaw, then heat (375 degrees, 40-45 min).

ROASTED VEGETABLE SOUP

From Ina Garten's Barefoot Contessa Family Style


1 lb carrots, peeled
1 lb parsnips, peeled
1 large sweet potato, peeled
1 small butternut squash (about 2 lbs), peeled and seeded
3 tablespoons olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
2 tablespoons chopped fresh parsley
6 to 8 cups chicken stock
kosher salt and freshly ground black pepper

Preheat oven to 425 degrees.  Cut the carrots, parsnips, sweet potato and butternut squash in 1 to 1 1/4-inch cubes.  All the vegetables will shrink while baking, so don't cut them too small.

Place all the cut vegetables in a single layer on two sheet pans.  Drizzle them with olive oil, salt, and pepper.  Toss well.  Bake for 25 to 35 minutes, until all the vegetables are tender, turning once with a metal spatula.  Sprinkle with parsley and season to taste.

In a large saucepan, heat 6 cups of chicken stock.  In two batches, coarsely puree the roasted vegetables and the chicken stock in the bowl of a food processor or blender.  Pour the soup back into the pot and season to taste.  Thin with more chicken stock and reheat.  The soup should be thick but not like a vegetable puree, so add more chicken stock and/or water until it's the consistency you like.

Serve with croutons and a drizzle of good olive oil.  YIELD:  6 to 8 servings

MOLTEN CHOCOLATE CAKES w/ SUGAR-COATED RASPBERRIES

From Perfect Recipes for Having People Over

16 tablespoons (2 sticks) unsalted butter
1 1/3 cups (8 oz) chocolate chips or semisweet chocolate, cut into small chunks
5 large eggs
1/2 cup sugar, plus a little more for coating raspberries
pinch of salt
4 teaspoons all-purpose flour
1 half pint (about 6 oz) raspberries

Adjust oven rack to middle position and heat oven to 450 degrees.  Line 8 cups of a muffin tin with extra-large paper liners (they should extend above cups to facilitate removal; if papers are foil-lined, remove foil layer).  Coat papers with vegetable cooking spray.

Melt butter and chocolate in a medium heatproof bowl set over a pan of simmering water, stirring occasionally until smooth; remove from heat.

With an electric mixer, beat eggs, sugar and salt in another medium bowl until sugar dissolves.  Beat egg mixture, then flour, into chocolate.

Divide batter among muffin cups.  Bake until batter puffs but centers are not set, 8 to 10 minutes.  Let stand in tin for 5 minutes.  Meanwhile, flick raspberries with a little water and roll in sugar to coat.

Carefully lift cakes from tin and transfer to dessert plates, removing paper liners.  Top each cake with berries and serve.  YIELD:  8 servings

*You don't even have to remove paper liners if you don't want - just set them on plates.

*Make the batter ahead and spoon into muffin cups before dinner - after dinner, pop in oven to bake!

CRANBERRY-SAUCED PORK CHOPS/CHICKEN BREASTS

6 pork loin chops, cut 3/4 inch thick OR
6 boneless chicken breasts
pepper
1 tablespoon butter
1/2 cup apple cider or apple juice
1/2 of a 16-oz can (1 cup) whole berry cranberry sauce (not the jellied stuff)
2 tablespoons sliced green onion
2 teaspoons cornstarch
1 teaspoon brown sugar
1/2 teaspoon finely shredded orange peel

Sprinkle chops or chicken breasts lightly with pepper.  In a 12-inch skillet, cook chops/chicken breasts in butter over medium-high heat about 4 minutes or till brown, turning once.  Drain off fat.

Pour apple cider or juice over meat.  Bring to boiling.  Reduce heat and simmer, covered for 5 to 6 minutes or until juices run clear.  Transfer to plate, reserving 1/2 cup juices in skillet.  Keep warm.

For sauce, stir together cranberry sauce, green onion, cornstarch, brown sugar and orange peel.  (NOTE:  When I made this, I didn't have any oranges, so I omitted the orange peel - it was still good!)  Stir into reserved juices in skillet.  Cook and stir over medium heat till thickened and bubbly.  Cook and stir for 2 minutes more.  To serve, spoon sauce over chops/chicken breasts.  I served this over rice.  YIELD:  6 servings