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