Clcomp 3201-3600

Grilled Tomato-Basil Chicken Source: CL Low-Fat Low-Calorie Quick & Easy Cookbook HUs: 3 Serves: 4 Posted by: Betty (BMS2003) July 12, 2006 My notes: Put a little of the reserved marinade on cut side of the tomato halves when grilling them. 1/2 t minced garlic 4 plum tomatoes, quartered 3/4 c balsamic vinegar 1/4 c fresh basil leaves 1/2 t ground pepper 1/4 t salt 4 (4-oz) skinned, boned chicken breast halves Vegetable cooking spray 4 plum tomatoes, halved Position knife blade in food processor bowl. Combine first 6 ingredients in processor bowl. Process until smooth. Set aside 1/4 cup tomato mixture. Place chicken in a large heavy-duty, zip-top plastic bag. Pour remaining tomato mixture over chicken. Seal bag; turn bag to coat chicken. Marinate in refrigerator 8 hours. Coat grill rack with cooking spray; place on grill over medium-hot coals (350-400°). Remove chicken from marinade, discarding marinade. Coat tomato halves with cooking spray. Place chicken and tomato halves on rack; grill, covered, 5 to 6 minutes on each side or until chicken is done and tomato is cooked but still slightly firm. Place chicken on 4 individual serving plates; top each chicken breast half with 1 tablespoon reserved tomato mixture. Arrange 2 grilled tomato halves on each plate with chicken. Per serving: Calories 160 (20% from fat), Fat 3.6g (Sat 0.9g), Protein 26.5g, Carbohydrate 4.7g, Fiber 1.2g, Cholesterol 70 mg, Sodium, 143mg

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Blueberry Pie Filling Maida Heatter's New Book of Great Desserts Healthy Units: 2.5 Serving Size: 10 Posted By: Bawstinn32 (Maria) July 14, 2006 Comments: You can either use a crumb crust or a traditional crust for this recipe. Healthy Units do NOT include the crust. 6 cups blueberries (about 2 pints) 1/4 cup cornstarch 1/4 cup cold water 3/4 cup boiling water 1 cup granulated sugar 1/4 teaspoon salt 1 1/2 tablespoons fresh lemon juice 1 tablespoon unsalted butter Place berries in large bowl of cold water. Let water run off between your fingers as you scoop up berries and place on paper towels to drain. As you do, pick over them carefully and remove any unripe berries, loose stems, etc. In small bowl, stir the cornstarch into the cold water until dissolved. Then add the boiling water and stir until smooth. Place in 1-quart saucepan. Add sugar, salt and 1/2 cup of the berries. (Reserve the remaining 5 1/2 cups berries.) Place pan over medium-low heat and stir constantly. While cooking and stirring, press the berries against the sides of the pan to crush them. Cook until the mixture comes to a low boil, then thickens and becomes somewhat clear. It should take about 10 minutes. Then reduce the heat to low and cook very gently for about 3-4 minutes. Remove from heat, and stir in lemon juice and butter. Then, in a large bowl, gently mix the reserved berries with the warm sauce. Pour into prepared piecrust; let cool. Refrigerate for about 3 hours before serving. Per Serving (excluding unknown items): 149 Calories; 1g Fat (8.5% calories from fat); 1g Protein; 35g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 60mg Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 1 1/2 Other Carbohydrates.

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Fragrant Bulgur Pilaf with Toasted Almonds Rice/Pasta/Grains Eating Well, spring 2004 Healthy Units – 3 8 (3/4 cup serving) Diane (rentavet) July 16, 2006 Eating Well Note: An appealing accompaniment to grilled chicken or fish. Diane’s Note: You can easily use other vegetables; it is a great way to use up leftovers. Ingredients 1 TBS extra-virgin olive oil 1 medium onion, chopped 1 clove garlic, minced 1½ tsp ground cumin ¾ tsp ground cinnamon ½ tsp ground ginger Pinch of cayenne pepper 1 ½ cups bulgur 2 ½ cups water

½ tsp salt, or to taste ½ cup slivered almonds 2 cups frozen peas and carrots 1 tsp freshly grated lemon zest 2-3 Tbl lemon juice Freshly ground pepper to taste 3 Tbl coarsely chopped fresh mint or parsley

Instructions 1. Heat oil in a large heavy saucepan over medium heat. Add onion and cook, stirring often, until softened, 3 to 4 minutes. Add garlic, cumin, cinnamon, ginger and cayenne; cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add water and salt; bring just to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and most of the liquid has been absorbed, 15 to 20 minutes. 2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2 to 3 minutes. Transfer to a plat to cool. Cook peas and carrots according to package directions. 3. When the bulgur is ready, add lemon zest, lemon juice, pepper, peas and carrots; fluff and mix with a fork. Sprinkle with mint (or parsley) and almonds; serve hot. 176 calories, 6 g fat, 6 g protein, 8 g fiber, 181 mg sodium

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Blueberry-Coconut-Macadamia Muffins Category: Breads/Muffins (BR) Source: Eating Well, Aug/Sept 2006 Healthy Units: 4.5 Core: No Servings: 12 Posted by: ejwyatt (Emily) Date: July 16, 2006 EW Notes: The one-two punch of coconut and macadamia nuts in this luxurious muffin will make you think you're having your morning coffee in Hawaii. Drizzle with honey for an added touch of sweetness. 1/4 cup unsweetened coconut 2 tablespoons plus 3/4 cup all-purpose flour, divided 2 tablespoons plus 1/2 cup brown sugar, divided 5 tablespoons chopped macadamia nuts, divided 2 tablespoons canola oil, divided 1 cup whole-wheat pastry flour 1 teaspoon baking powder

1/4 teaspoon baking soda 1/8 teaspoon salt 1/2 teaspoon ground cinnamon 1 large egg 1 large egg white 3/4 cup nonfat buttermilk 2 tablespoons butter, melted 1/2 teaspoon coconut or vanilla extract 1 1/2 cups fresh or frozen (not thawed) blueberries

1. Preheat oven to 400° F. Coat a 12-cup muffin pan with cooking spray. 2. Combine coconut, 2 tablespoons all-purpose flour, 2 tablespoons brown sugar and 2 tablespoons macadamia nuts in a small bowl. Drizzle with 1 tablespoon oil; stir to combine. Set aside. 3. Whisk the remaining 3/4 cup all-purpose flour, whole-wheat flour, baking powder, baking soda, salt and cinnamon in a medium bowl. Whisk the remaining 1/2 cup brown sugar, the remaining 1 tablespoon oil, egg, egg white, buttermilk, butter and coconut (or vanilla) extract in a medium bowl until well combined. Make a well in the center of the dry ingredients and pour in the wet ingredients; stir until just combined. Add blueberries and the remaining 3 tablespoons nuts; stir just to combine. Divide the batter among the prepared muffin cups. Sprinkle with the reserved coconut topping and gently press into the batter. 4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, about 20 minutes. Let cool in the pan for 10 minutes, then remove from the pan and let cool on a wire rack at least 5 minutes more before serving. Per muffin: 202 calories; 9 g fat (3 g sat, 4 g mono); 23 mg cholesterol; 28 g carbohydrate; 4 g protein; 2 g fiber; 122 mg sodium; 55 mg potassium.

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Pinto Bean Dip Category: Appetizers Source: TopSecretRecipes.com HU: .8 per serving Servings: 5 (1/4 cup each) Posted by DebMj1 7/17/06 Notes: This gets better the longer it sits. I serve it cold, but you could easily heat it and serve it warm. It's a super-easy pantry dip that you can throw together for drop-in company. 15 ounces canned pinto beans, drained (very lightly rinsed) 4 slices bottled jalapenos 1 Tablespoon bottled jalapeno juice 1/2 teaspoon salt 1/2 teaspoon sugar 1/4 teaspoon onion powder 1/4 teaspoon paprika 1/8 teaspoon garlic powder 1/8 teaspoon cayenne pepper Combine drained pinto beans with the other ingredients in a food processor. Puree on high speed until smooth. Cover and chill at least an hour before serving. Serve with tortilla chips and veggies

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Grilled Tuna with Basil Butter and Fresh Tomato Sauce Category: Fish and Seafood Source: Cooking Light 2003 Annual HU: 6.8 Servings: 4 Posted by DebMj1 7/17/06 Quick and Easy CL Notes: Boston-based chef Jasper White's Grilled Swordfish with Basil Butter and Tomato Sauce inspired Susan's recipe. Deb's Notes: It can be done in 30 minutes, hence the Q&E designation, but it's a little bit laborintensive. Well worth it though! The basil butter, by itself, would be excellent as a topping for any grilled fish. The butter and the fresh tomato sauce are incredible together though. Basil Butter: 3/4 cup fresh basil leaves 2 tablespoons butter, softened 1 tablespoon fresh lemon juice 1/4 teaspoon salt 2 garlic cloves, smashed into paste Sauce:

2 teaspoons olive oil 1/2 cup finely chopped red onion 2 garlic cloves, minced 3 cups grape or cherry tomatoes, halved 1/2 cup dry white wine 3 tablespoons capers 2 tablespoons balsamic vinegar 1/4 teaspoon sugar

1/4 cup chopped fresh flatleaf parsley Tuna: 4 (6-ounce) tuna steaks (about 1 inch thick) 1/2 teaspoon salt 1/4 teaspoon black pepper Cooking spray 4 basil leaves (optional)

Prepare grill or broiler. (I used my grill pan.) To prepare basil butter, combine first 5 ingredients in a food processor; process until smooth, scraping sides as needed. Set aside. To prepare sauce, heat oil in a saucepan over medium-high heat. Add onion and 2 garlic cloves; sauté 3 minutes. Add tomatoes; sauté 2 minutes. Stir in wine, capers, vinegar, and sugar; bring to a boil. Reduce heat; simmer 5 minutes, stirring occasionally. Stir in parsley. Set aside. To prepare tuna, sprinkle tuna with 1/2 teaspoon salt and pepper. Place tuna on grill rack or broiler pan coated with cooking spray. Cook 5 minutes on each side or until desired degree of doneness. Serve with sauce and basil butter. Garnish with basil leaves, if desired. Yield: 4 servings (serving size: 1 tuna steak, 3/4 cup sauce, and about 1 tablespoon basil butter) NUTRITION PER SERVING CALORIES 323(28% from fat); FAT 10.2g (sat 4.4g,mono 3.7g,poly 1.1g); PROTEIN 41.8g; CHOLESTEROL 92mg; CALCIUM 72mg; SODIUM 770mg; FIBER 2.4g; IRON 2.7mg; CARBOHYDRATE 10.9g

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Couscous-and-Feta Cakes Category: Rice/Pasta (RP) Source: Cooking Light 1997 Annual HU: 4.9 Servings: 12 Posted by DebMj1 7/17/06 Quick and Easy CL Notes: An electric skillet or griddle works well for this recipe because there's more room for the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or served with marinara sauce. Deb's Notes: I made a half-batch and used these as a side dish. I cooked half of what I made and refrigerated the rest, unassembled, to make later this week. I ran the couscous-and-feta cakes through MC, and got significantly different nutritionals. For each serving, it works out to 138 calories, 5 gms. fat and 1 gm. fiber or 3 points. Do use the directions (amount of water) on the couscous package, rather than what's stated in this recipe - I used a 1:1 ratio. I only got 12 cakes using the 1/3 measuring cup to portion them out, not the 24 as the recipe states. No problem; each serving was 1 cake rather than 2. 2 1/2 cups water (see notes) 1 cup uncooked couscous 4 teaspoons olive oil, divided 1 cup minced red onion 1 cup minced red bell pepper 1/2 cup minced green bell pepper 2 garlic cloves, minced

1 cup (4 ounces) crumbled feta cheese 1/2 cup all-purpose flour 1/2 cup egg substitute 2 tablespoons minced fresh parsley 1/4 teaspoon salt 1/4 teaspoon white pepper

Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 minutes. Fluff with a fork. Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté 5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large bowl; stir well. Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4 portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and couscous mixture. NUTRITION PER SERVING CALORIES 242(28% from fat); FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g); PROTEIN 10g; CHOLESTEROL 16mg; CALCIUM 112mg; SODIUM 344mg; FIBER 2.4g; IRON 2.2mg; CARBOHYDRATE 34g

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Couscous Salad with Chicken, Tomato, and Basil Category: Salads Source: Cooking Light Web Site HU: 10 Servings: 4 Posted by: Andygrammy (Claudia) Date: 7/17/06 Quick and Easy Comments: I used whole wheat couscous and TJ’s light French feta, which probably wasn’t enough of a change to reduce the HU’s. I also added about ¼ cup chopped kalamata olives, and the juice of half a lemon to brighten the flavor a bit. I used chicken breasts seasoned with Penzey’s Greek seasoning, and sautéed in a non-stick pan with pan spray. I’m looking forward to having this on hand for lunches, since I bet it will be even better after it sits a while. Ingredients: 2 tablespoons extra-virgin olive oil, divided 2 garlic cloves, minced 1 (15.75-ounce) can fat-free, less-sodium chicken broth 1 1/2 cups uncooked couscous 2 cups chopped tomato (about 1 1/4 pounds) 2 cups chopped roasted skinless, boneless chicken breast (about 2 breast halves) 1/3 cup thinly sliced fresh basil 2 tablespoons balsamic vinegar 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 cup (1-ounce) crumbled feta cheese Instructions: Combine 1 tablespoon olive oil and garlic in a large microwave-safe bowl, and microwave at high for 45 seconds. Add the broth; microwave at high 4 minutes or until mixture simmers. Gradually stir in couscous; cover and let stand 5 minutes. Fluff with a fork. Stir in the tomato, chicken, basil, vinegar, salt, and pepper. Drizzle with 1 tablespoon oil, and sprinkle with cheese. Yield: 4 servings (serving size: 1 1/2 cups) CALORIES 487(23% from fat); FAT 12.7g (sat 3g,mono 6.5g,poly 1.5g); PROTEIN 34.7g; CHOLESTEROL 71mg; CALCIUM 60mg; SODIUM 718mg; FIBER 3.7g; IRON 2.8mg; CARBOHYDRATE 57.5g Cooking Light, JULY 2001

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Cilantro-Lime Shrimp & Plum Kebabs Category: Fish/Seafood (FS) Source: Eating Well, Aug/Sept 2006 Healthy Units: 4.5 Core: Yes Servings: 4 Posted by: ejwyatt (Emily) Date: July 17, 2006 Quick and Easy EW Notes: Toss quick-cooking shrimp, juicy summertime plums and zesty jalapenos with a simple cilantro-lime marinade for a deluxe meal in minutes. If you like, use peaches or nectarines in place of the plums and red or green bell peppers for the jalapeno. Make it a Meal: Enjoy with grilled red potatoes and Bok Choy-Apple Slaw. Em’s Notes: This was quite mild. The marinade / sauce is delicious. 3 tablespoons canola oil or toasted sesame oil 2 tablespoons chopped fresh cilantro 1 teaspoon freshly grated lime zest 3 tablespoons lime juice 1/2 teaspoon salt 12 raw shrimp (8-12 per pound), peeled and deveined 3 jalapeno peppers, stemmed, seeded and quartered lengthwise 2 plums, pitted and cut into sixths 1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapenos and plums to the remaining marinade; toss to coat. 2. Preheat grill to medium-high. 3. Make 4 kebabs, alternating shrimp, jalapenos and plums evenly among the skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes Total. Drizzle with the reserved dressing. Per serving: 194 calories; 8 g fat (1 g sat, 4 g mono); 221 mg cholesterol; 5 g carbohydrate; 24 g protein; 1 g fiber; 446 mg sodium; 292 mg potassium. Nutrition bonus: Selenium (64% daily value), Iron & Vitamin C (20% dv). 0 Carbohydrate Servings Exchanges: 1 vegetable, 3 very lean meat, 1 fat

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Ginger Sea Bass over Wilted Greens Category: Fish and Seafood Source: FN Everyday Italian Episode El1E12 Healthy Units: 4.2 Servings: 4 Posted by: Classact75 (Eileen) July 18, 2006 Quick and Easy Eileen’s Notes: This was really easy to make as a single serving following the directions and amounts given in the first paragraph. The only change I made was reversing the amounts for the ginger and garlic like I usually do with Asian recipes. You’ll want to serve it with rice or noodles so you don’t miss a drop of this sauce. 6 cups fresh baby spinach leaves 4 (5-ounce) sea bass fillets 4 teaspoons peeled and minced fresh ginger 2 teaspoons minced garlic 1/2 cup dry Marsala wine 8 teaspoons soy sauce 2 teaspoons sesame oil 1 lime, quartered 2 tablespoons thinly sliced fresh basil leaves Cut 4 (12-inch-square pieces) of aluminum foil. Preheat the oven to 400 degrees F. Working with 1 foil sheet at a time, place the foil sheets on the work surface. Place 1 1/2 cups of spinach in the center of each foil sheet. Top with a sea bass fillet. Sprinkle with 1 teaspoon of ginger and 1/2 teaspoon of garlic, and then drizzle 2 tablespoons of Marsala, 2 teaspoons of soy sauce, and 1/2 teaspoon sesame oil over the fish and spinach. Gather the foil sheets over the fish. Fold in the foil edges and pinch tightly to seal. Place the foil packages on a heavy large baking sheet. Bake until the spinach wilts and the fish is just cooked through, about 10 minutes. Transfer the packages to wide shallow bowls. Cool 5 minutes. Open package and fold down to reveal fish, being careful of hot steam. Squeeze the lime juice over the fish. Sprinkle the basil over and serve. NUTRITION PER SERVING CALORIES 209 (25.6% from fat); FAT 5g (sat 1g, mono 2g, poly 2g); PROTEIN 28g; CHOLESTERAL 58mg; CALCIUM 77mg; SODIUM 535mg; FIBER 2g; IRON 2mg;CARBOHYDRATE 7g

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Baked Parmesan Tomatoes Category: Vegetables (V) Source: adapted from Eating Well, Aug/Sept 2006 Healthy Units: 1 Core: No Servings: 1 Posted by: ejwyatt (Emily) Date: July 18, 2006 Quick and Easy Em’s Notes: This was in Eating Well in an article with suggestions for tomatoes. There were no measurements, so I made some and through it into Master Cook to come up with nutritional information. Bobby / Jane’s Notes: Grilling suggestion – the grilling instructions for the tomatoes: took the same amount of time over direct heat & I put them on skewers for ease of handling. 1 tomato 1 tablespoon parmesan cheese -- shredded 1 teaspoon fresh oregano -- chopped Salt and pepper Preheat oven to 450. Halve tomato horizontally; transfer to baking sheet cut-side up. Top with salt and pepper, Parmesan cheese, and oregano. Bake at 450 until tomatoes are tender, about 15 minutes. Per Serving (excluding unknown items): 53 Calories; 2g Fat (31.4% calories from fat); 3g Protein; 7g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 104mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat.

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Prosciutto-Wrapped Scampi Category: Seafood Source: Epicurius (modified) Healthy Units: 5.1 Servings: 4 Posted by: MissVN Date: July 19, 2006 Ingredients 1 pound shrimp, large, peeled 1/4 cup white wine 2 tablespoons olive oil 6 cloves garlic, crushed 1/4 pound prosciutto, sliced 1/4 teaspoon crushed red pepper, or to taste Fresh parsley Lemon wedges Instructions 1. Combine shrimp, wine, oil, garlic and crushed pepper in bowl; toss to coat. Let stand at room temperature 1 hour. 2. Preheat broiler. Drain shrimp, reserving marinade. Cut each prosciutto slice in to eight strips. 3. Wrap 1 prosciutto strip around each shrimp. Arrange 3 shrimp in each of 4 shallow broilerproof dishes, tucking ends of prosciutto strips under shrimp. Drizzle 1 tablespoon marinade over shrimp in each dish. 4. Broil shrimp about 6 inches from heat source until prosciutto begins to crisp and shrimp are cooked through; watch closely to avoid burning, about 6 minutes. Sprinkle with parsley. Serve with lemon wedges.

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Linguine with Asparagus, Parmesan, and Bacon Category: Pasta Source: Cooking Light, May 2006 Healthy Units: 7.4 Servings: 4 Posted by: Classact75 (Eileen) July 23, 2006 Eileen’s Notes: This dish had wonderful flavor and large servings. It takes a little prep work cooking the bacon, asparagus, and linguine but it was very easy to put together once the sauce is made. I don’t like cherry tomatoes and subbed canned diced tomatoes (drained) but next time I’m going to add the tomato juice to the sauce. 3 cups (1-inch) sliced asparagus (about 1 pound) 1 (9-ounce) package refrigerated linguine 4 bacon slices (uncooked) 1 cup chopped onion 2 teaspoons bottled minced garlic 1 teaspoon dried oregano 2 cups grape or cherry tomatoes 3/4 cup fat-free, less-sodium chicken broth 1 tablespoon butter 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons fresh lemon juice 1/2 cup (2 ounces) pre-shredded Parmesan cheese Shaved Parmesan cheese (optional) Cook asparagus and pasta according to pasta package directions, omitting salt and fat. Drain; set aside. Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon. Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter, salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish with shaved Parmesan, if desired. Yield: 4 servings (serving size: 2 cups pasta mixture and 2 tablespoons cheese) CALORIES 360(30% from fat); FAT 11.9g (sat 5.3g,mono 3.9g,poly 0.8g); PROTEIN 16.9g; CHOLESTEROL 23mg; CALCIUM 171mg; SODIUM 683mg; FIBER 5.6g; IRON 1.3mg; CARBOHYDRATE 46.1g

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Greek-Style Burgers with Feta Aioli Category: Meats Source: CL Web Site Healthy Units: 8 Servings: 5 Posted by: Andygrammy (Claudia) Date: 7/24/06 CL Comments: This burger--stuffed with roasted bell peppers and spinach-- carries Greek flavors in every bite. We've topped it with a tomato slice, lettuce leaves, and our low-fat version of the garlicky French mayonnaise aioli (ay-OH-lee) made more flavorful by adding feta cheese. Claudia’s Comments: This recipe makes 5 very large burgers, so big it’s hard to get your mouth around them, once assembled with onion and tomato slices. Delicious, but messy! Ingredients: AIOLI: 1/2 cup (2 ounces) crumbled feta cheese 2 tablespoons light mayonnaise 2 tablespoons plain fat-free yogurt 1/4 teaspoon coarsely ground black pepper 1 garlic clove, minced BURGERS: 5 (1/2-inch-thick) slices red onion Cooking spray 1 pound lean ground round 2/3 cup fresh breadcrumbs

1/3 cup chopped bottled roasted red bell peppers 1/4 cup chopped fresh parsley 1 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1 large egg, lightly beaten 2 garlic cloves, crushed 5 (1 1/2-ounce) sourdough sandwich buns

Instructions: To prepare aioli, combine first 5 ingredients in a food processor; pulse 1 minute or until smooth. Cover and chill. Prepare grill or broiler. To prepare the burgers, place onion slices on a grill rack or broiler pan coated with cooking spray, and cook 2 minutes on each side. Set aside. Combine the beef and the next 9 ingredients (beef through crushed garlic) in a large bowl. Divide the beef mixture into 5 equal portions, shaping each portion into a 1/2-inch-thick patty. Place patties on grill rack or broiler pan coated with cooking spray, and cook for 6 minutes on each side or until burgers are done. Spread 1 1/2 tablespoons aioli over top half of each bun. Place patties on bottom halves of buns, and top each with 1 onion slice and top half of bun. Yield: 5 sandwiches CALORIES 385(28% from fat); FAT 12.1g (sat 4.4g,mono 4.4g,poly 1.8g); PROTEIN 30.5g; CHOLESTEROL 110mg; CALCIUM 225mg; SODIUM 712mg; FIBER 4.3g; IRON 5.7mg; CARBOHYDRATE 38g Cooking Light, MAY 2000

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Molasses-Grilled Chops with Horseradish Sauce Source: CL Low-Fat Low-Calorie Quick & Easy Cookbook HUs: 6 Serves: 4 Posted by: Betty (bms2003) July 24, 2006 4 (4-oz) lean, boneless center-cut loin pork chops (1/2 inch thick) 1/2 c low-sodium soy sauce 1/4 c molasses 1 t garlic powder Vegetable cooking spray 1/4 c nonfat mayonnaise 3 T fat-free milk 1 T prepared horseradish 2 t finely chopped onion 1/4 t ground pepper Place pork chops in a large heavy-duty, zip-top plastic bag. Combine say sauce, molasses, and garlic powder; stir well, and pour over pork chops. Seal bag; turning to coat chops. Marinate in refrigerator 4 to 8 hours, turning occasionally. Coat grill rack with cooking spray; place on grill over medium-hot coals. Remove pork chops from marinade, discarding marinade. Place pork chops on rack; grill covered, 5 minutes on each side or until meat is done. Remove from grill, and keep warm. Combine mayonnaise and remaining 4 ingredients in a small saucepan. Cook over low heat, stirring constantly, until thoroughly heated. Spoon horseradish sauce evenly over pork chops. Calories 231; Fat 10.9g; Protein 23.7g; Carbohydrate 7.7g; Fiber 0.1g; cholesterol 75 mg; Sodium 355 mg

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Blueberry Chambord Sauce Category: Desserts Source: Gourmet’s Fresh HU: 2 Servings: 6 (1/3 CUP APPX) Posted By: Aimster03 (Amy) 7/24/06 This simple sauce is great on ice cream, waffles, or angel food cake. Amy’s Notes: A quick sauce, this was great served warm over vanilla ice cream. 2 tablespoons unsalted butter 1/4 cup sugar 2 teaspoons cornstarch 3/4 cup cold water 2 teaspoons fresh lemon juice 1 cup blueberries 1 teaspoon orange zest 1/2 teaspoon cinnamon 1 tablespoon Chambord Cut butter into bits and let soften. In a large saucepan whisk together sugar, cornstarch and a pinch of salt until combined well. Wisk in cold water and lemon juice. Bring to a boil, whisking constantly and then simmer 5 minutes. Add blueberries and zest and simmer 2 minutes or until half of the blueberries have burst. Remove from heat and add butter, cinnamon, and Chambord stirring constantly until butter is incorporated. Serve over vanilla ice cream, waffles, or angel food cake. Makes approximately 2 cups. 6 servings Per Serving: 92 Calories; 4g Fat; 1g Dietary Fiber

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Blueberry Ricotta Pancakes Category: Breakfast Items Source: Eating Well August/September 2006 HU: 5 Servings: 4 (2 pancakes each) Posted By: Aimster03 (Amy) Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey. Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep finished pancakes warm in a 200°F oven, if desired, while cooking the rest. Amy’s Notes: A very filling meal. I served with the Chunky Blueberry Sauce. 1/2 cup whole-wheat pastry flour 1/4 cup plus 2 tablespoons all-purpose flour 1 teaspoon sugar 1 teaspoon baking powder 1/4 teaspoon baking soda 1/2 teaspoon freshly grated nutmeg 3/4 cup part-skim ricotta cheese 1 large egg 1 large egg white 1/2 cup nonfat buttermilk (see Tip) 1 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 2 teaspoons canola oil, divided 3/4 cup fresh or frozen (not thawed) blueberries 1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined. 2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning. Per serving: 238 calories; 8 g fat; 3 g fiber

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Chunky Blueberry Sauce Category: Sauces Source: Eating Well August/September 2006 HU: .5 Servings: 4 (approx. 1/3 cup each) Posted By: Aimster03 (Amy) Easy to make and intensely flavored, this is equally at home on a stack of pancakes or a scoop of vanilla frozen yogurt. Cover and refrigerate for up to 1 week or freeze for up to 1 month 2 cups fresh or frozen (not thawed) blueberries 1/4 cup honey 1 teaspoon freshly grated lemon zest 2 tablespoons lemon juice Stir together blueberries, honey, lemon zest and juice in a medium saucepan. Bring to a boil; reduce heat to maintain a simmer and cook, stirring occasionally, until thickened, about 15 minutes. Let cool for 10 minutes; serve warm. Per tablespoon: 21 calories; 0 g fat; 0 g fiber

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Classic Bruschetta CL July 2006 HUs: 2 Servings: 6 Posted by: Betty (bms2003) July 24, 2006 Note: Toast the bread under the broiler if you don’t have a grill pan. Use a light hand to rub the garlic over the toast slices, or the pungency of the garlic will overwhelm the fruity olive oil. 6 oz Italian bread, diagonally cut into 6 slices 3 garlic cloves, halved 1 T extravirgin olive oil 1/2 t dried oregano 1/4 t salt Heat a grill pan over medium-high heat. Place the bread slices in pan; cook for 2 minutes on each side or until lightly browned. Rub 1 side of each toast slice with the cut sides of garlic cloves. Discard garlic. Drizzle bread with olive oil, sprinkle with dried oregano and salt.

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Chicken Marsala Category: Poultry Source: CL Website HU: 5 Servings: 4 Posted by: Natalie (Xercize2) Date: July 25, 2006 Quick & Easy Natalie's Comments: I subbed white wine for the Marsala (didn't have on hand). Excellent & DS gave it a "darn good" rating. I served it with angel hair pasta with 1 TB butter, salt, pepper & parsley. (Not sure of the HU's on that, can't be that many) Ingredients: 4 (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons all-purpose flour 1 tablespoon olive oil 1 cup presliced mushrooms 1/2 cup Marsala wine 1/2 cup fat-free, less-sodium chicken broth 2 tablespoons fresh lemon juice 1 tablespoon chopped fresh parsley Instructions: Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken evenly with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, turning to coat; shake off excess flour. Heat olive oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add mushrooms, wine, broth, and juice to pan; reduce heat, and simmer 10 minutes or until mixture is reduced to 2/3 cup. Return chicken to pan, turning to coat well. Cover and cook 5 minutes or until chicken is done. Sprinkle with parsley. Yield: 4 servings (serving size: 1 chicken breast and about 2 1/2 tablespoons sauce) NUTRITION PER SERVING CALORIES 241(21% from fat); FAT 5.6g (sat 1g,mono 3g,poly 0.9g); PROTEIN 40.7g; CHOLESTEROL 99mg; CALCIUM 26mg; SODIUM 308mg; FIBER 0.5g; IRON 1.8mg; CARBOHYDRATE 4.9g

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Adobo Okra Source: WW RRB, August 1, 2004 (modified) HU: 2 Servings: 6 Posted by: Waneyvant Date: July 26, 2006 1 slice bacon 1 cup yellow onion 1 pound plum tomatoes, chopped 1 cup tomato sauce 1 T. adobo seasoning 3 cups sliced fresh okra 1/2 cup fat free chicken broth 1 can of corn (I used Niblets 11 oz can) Sauté bacon, remove from pan, wipe clean. Crumble bacon, return to pan with onion, tomatoes, sauce, and adobo. Bring to boil, simmer 5 minutes. Add okra, corn & broth. Return to boil. Simmer for 15 to 20 minutes, or until okra is tender.

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Spicy Chicken Cakes with Horseradish Aioli Category: Poultry (P) Source: Cooking Light, July 2006 Healthy Units: 5.5 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: July 26, 2006 Quick and Easy CL Notes: Aioli (ay-OH-lee) is a garlic mayonnaise from the Provence region in France and a popular condiment there for meat and vegetables. It can be made in advance and refrigerated. Total time: 45 minutes. Em’s Notes: Not sure why CL is thinking that this takes 45 minutes. I know it took be just under 30 minutes. Very tasty and very quick and easy. Cakes: 2 (1 1/2-ounce) slices whole wheat bread 1 pound skinless, boneless chicken breast 1/4 cup chopped fresh chives 3 tablespoons low-fat mayonnaise 1 teaspoon Cajun seasoning 1/4 teaspoon salt

2 large egg whites 2 teaspoons canola oil Aioli: 2 tablespoons low-fat mayonnaise 2 teaspoons prepared horseradish 1 teaspoon bottled minced garlic 1/8 teaspoon salt

To prepare cakes, place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup (discard remaining breadcrumbs). Set breadcrumbs aside. Place chicken in food processor; pulse until ground. Combine chicken, chives, 3 tablespoons mayonnaise, seasoning, 1/4 teaspoon salt, egg whites, and breadcrumbs in a medium bowl; mix well (mixture will be wet). Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Heat oil in a large nonstick skillet over medium heat. Add patties; cook 7 minutes on each side or until done. To prepare aioli, combine 2 tablespoons mayonnaise and remaining ingredients in a small bowl. Serve with cakes. Yield: 4 servings (serving size: 2 chicken cakes and about 1 1/2 teaspoons aioli) CALORIES 242(26% from fat); FAT 7.1g (sat 1.3g,mono 1.8g,poly 1.3g); PROTEIN 29.5g; CHOLESTEROL 66mg; CALCIUM 44mg; SODIUM 749mg; FIBER 0.5g; IRON 1.6mg; CARBOHYDRATE 12.5g Cooking Light, JULY 2006

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Apricot-Mustard Sauce Category: Sauces Source: Everyday Food, April 2006 Healthy Units: 0.6 Servings: 6 Posted by: MissVN Date: July 26, 2006 Ingredients: 1/3 cup sour cream, light 1/3 cup Dijon mustard 3 tablespoons mustard, whole grain 2 tablespoons apricot jam Instructions: In a medium bowl, stir together sour cream, Dijon and whole grain mustard, and jam until blended. Serve with pork chops, grilled chicken or turkey cutlets. Refrigerate, covered, up to 1 week. Serving size: 2 tablespoons.

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Sautéed Kale Source: Gourmet 11/03; epicurious.com HUs: 1 per serving with my changes Core Servings: 4 Posted by: Tracy (Nikkie1t) July 27, 2006 My comments: I reduced the olive oil, and used a little cooking spray instead. 1 lb kale, tough stems and center ribs discarded and leaves cut into 1-inch-wide strips (8 cups) 2 tablespoons olive oil 1 small red onion, halved lengthwise and thinly sliced crosswise 1 garlic clove, minced Pinch of dried hot red pepper flakes 1 tablespoon red-wine vinegar, or to taste 1/4 teaspoon salt Cook kale in a 6-quart pot of boiling salted water, uncovered, stirring occasionally, until just tender, about 10 minutes, then drain in a colander. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened, 6 to 8 minutes. Add garlic and red pepper flakes and sauté, stirring, until garlic is fragrant, about 1 minute. Reduce heat to moderate, then add kale and cook, stirring occasionally, until heated through. Remove from heat and stir in vinegar and salt. Sautéed kale keeps, chilled in an airtight container, 3 days.

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Apple, Grape and Blue Cheese Cole Slaw Category: Sides Source: My own Healthy Units: 2 Servings: 8 (approx. 1 c.) Posted by MRSCOUSCOUS July 30, 2006 Ingredients 1 16 ounce package coleslaw mix 1 medium Fuji apple, julienned 1 cup red grapes, halved 3/4 cup plain low-fat yogurt 4 tablespoons red wine vinegar 2 tablespoons sugar 2 tablespoons water 1 teaspoon celery seed 1 teaspoon olive oil Salt and pepper, to taste 1/2 cup blue cheese Instructions: In a large bowl, combine the coleslaw mix, apples and grapes. Combine lowfat yogurt, vinegar, sugar, water, celery seed, olive oil and salt and pepper in a small bowl. Add to coleslaw mixture. Add blue cheese; combine well. Chill for at least one hour. Per Serving (excluding unknown items): 113 Calories; 3g Fat (26.6% calories from fat); 3g Protein; 17g Carbohydrate; 2g Dietary Fiber; 7mg Cholesterol; 119mg Sodium.

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Asparagus with Hot Bacon Dressing Vegetable Adapted from Cooks.com Healthy Units 3 Servings 2 Posted by Cockermom13 July 30, 2006 Quick & Easy 2 slices bacon -- cooked & crumbled 1 tablespoon salad oil 1/4 cup vinegar -- use red wine or other vinegar 1/2 teaspoon sugar 1/4 tsp. white pepper 1 bunch asparagus Cook bacon until very crisp, drain fat. Add the remainder of the ingredients (except Asparagus) to the bacon and cook down to a syrup. Pour over warm asparagus and serve immediately. Description: "HUs 3" ------------------Per Serving (excluding unknown items): 108 Calories; 10g Fat (80.2% calories from fat); 2g Protein; 3g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 102mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 Fat; 0 Other Carbohydrates.

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Garlic-Marinated Chicken with Grilled Potatoes Category: Poultry Source: Everyday Food Magazine, July/August 2006 Healthy Units: 8 Servings: 4 Posted by: MissVN Date: July 30, 2006 Ingredients 1 1/2 pounds chicken breast 1/8 cup white wine vinegar 1 Tablespoon olive oil 3 cloves garlic, chopped 1/2 pound potatoes, small, red skinned 1/2 tablespoon butter 1 1/2 tablespoons fresh thyme, chopped 1/2 teaspoon salt 1/4 teaspoon ground pepper Instructions 1. Heat grill to medium. Fold one 4-foot-long sheet of aluminum foil in half to make a double-layer sheet. Place the potatoes on the double layer. Form a packet, folding foil over potatoes and crimping edges to seal. Place on grill and cook, turning once, about 25 minutes until potatoes are tender. Remove from heat. Leave potatoes wrapped in foil to keep warm. Raise grill heat to high and lightly oil grates. 2. Meanwhile, make marinade. In a large baking dish, whisk together oil, garlic, vinegar, thyme, 1 teaspoon salt and 1/2 teaspoon pepper. Add chicken, turn several times to coat. Let marinate at room temperature for at least 10 minutes and up to 30 minutes. 3. Lift chicken from marinade and grill until browned and cooked through, 2 to 3 minutes per side. Remove from grill. Cover chicken with foil to keep warm. 4. Remove warm potatoes from foil. Transfer to a medium bowl, toss with butter and season with salt and pepper.

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Cajun Burgers Category: SW (Sandwiches) Source: WW magazine, July/Aug 2006 HU: 6-7.7 Servings: 4 Posted by CJMartin717 (Cindy) July 30, 2006 WW note: Anaheim peppers are long, round-tipped chile peppers that can be green or red in color. Both are on the mild side and become wonderfully sweet when grilled. If you can’t find Anaheim peppers, bell peppers are a good substitute. Cindy’s note: I cooked the onion, subbing Vidalia, and my burgers on an indoor GF grill. I sliced and seeded the peppers and broiled them, skin side up, in a toaster oven before transferring to a bowl and covering with plastic wrap. I omitted the tomato. NI does not include Andouille sausage – the brand I bought added 1.7 points per serving. 2 Anaheim peppers 1 poblano pepper 1 medium red onion, cut into ½-inch slices 2 tablespoons FF mayonnaise 2 tablespoons Creole or whole-grain mustard 1 scallion, finely chopped ¾ pound lean ground pork

¼ pound Andouille sausage, finely chopped (optional) ½ teaspoon Cajun seasoning 4 green-leaf lettuce leaves 4 tomato slices 4 whole-wheat hamburger buns, split and toasted

Spray a grill rack with nonstick cooking spray and prepare grill. Place peppers on grill rack and grill, turning frequently, until blackened on all sides, about 10 minutes. Transfer to a medium bowl; cover with plastic wrap and refrigerate until cool enough to handle, about 10 minutes. Meanwhile, place the red onion on the grill rack and grill until tender and evenly charred, about 4 minutes on each side. Transfer to a bowl. To make the sauce, combine the mayonnaise, mustard, and scallion in a small bowl. Peel the blackened skin off the peppers. Core and seed them; cut into thin strips. Add to the red onion; toss to combine. Combine the pork, sausage, and Cajun seasoning in a medium bowl. Form into 4 ½-inch thick patties. Spray the grill rack again with nonstick spray. Place patties on grill rack and grill until instant-read thermometer inserted in the side of each patty registers 160°F, about 5 minutes on each side. Layer the lettuce, tomatoes, burgers and pepper mixture on the bottom of each bun. Cover with the sauce and top halves of the buns. Per serving (1 burger without sausage): 288 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 55 mg cholesterol, 482 mg sodium, 28 g carb, 5 g fiber, 25 g protein, 62 mg calcium.

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Baked Cod Casserole Category: Fish/Seafood Source: Eating Well Website Healthy Units: 6.84 Servings: 4 Posted by Classact75 (Eileen) July 31, 2006 Eileen’s Notes: This was delicious with the layer of onions on the bottom and the crusty bread and cheese topping. I subbed grouper for the cod but think it would work with any white fish you like. 2 tablespoons extra-virgin olive oil, divided 2 medium onions, very thinly sliced 1 cup dry white wine 1 1/4 pounds Pacific cod, cut into 4 pieces 2 teaspoons chopped fresh thyme 1/2 teaspoon kosher salt 1/2 teaspoon black pepper 1 1/2 cups finely chopped whole-wheat country bread (about 2 slices) 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1 cup finely shredded Gruyere or Swiss cheese Preheat oven to 400 F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine; increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more. NUTRITIONAL INFORMATION Per serving: 328 calories; 13 g fat (4 g sat, 7 g mono); 69 mg cholesterol; 16 g carbohydrate; 29 g protein; 4 g fiber; 414 mg sodium.

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Cranberry Bog Turkey Burgers with Cranberry Mayo Source: WW Website Servings 4 HUs: 4 (without roll) Posted by: Andie (andiette) July 31, 2005 Burgers were really good. I served them on light English muffins, but a roll would be good, too. Original recipe called for 16 oz ground turkey, but to keep the points lower, I ground my own. 16 oz turkey breast 1 small apple 1 small onion 1 small stalk celery 1 ½ tsp poultry seasoning 1 tsp salt ½ tsp black pepper Pam ½ C Ocean Spray Whole Berry Cranberry sauce 1/8 C light mayo lettuce Grind turkey with meat grinder or food processor. Chop apples (with skin on), onion and celery to fine dice and add to ground turkey. Add poultry seasoning, salt and pepper. Mix and form into 4 patties. Preheat large skillet or griddle pan to medium high heat. Spray with Pam. Cook patties 5-6 minutes on each side. Mix together cranberry sauce and mayo. Spread each roll with ¼ cranberry mayo add lettuce and burger.

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Seared Chicken with Tomatillo-Avocado Salsa Main Dishes/Poultry CL June 2006 Healthy Units 4 Core: yes Servings 4 Posted by MRSCOUSCOUS (Lesley) July 31, 2006 CL's notes: ix the salsa first so the flavors have time to develop. Serve with baked tortilla chips, reduced-fat sour cream, and frozen margaritas for a quick, festive dinner. My notes: I subbed red onion for radish, which was a good move. I served with a plain ear of corn on the cob and the Apple-Grape-Blue Cheese Slaw (page 3225) for a very satisfying 7-point meal! Ingredients 4 ounces tomatillos (3 tomatillos) 3/4 cup peeled chopped avocado 1/3 cup sliced radish 1/4 cup chopped fresh cilantro 2 tablespoons fresh lime juice 1/2 teaspoon salt 1/4 teaspoon crushed red pepper Cooking spray 4 (6-ounce) skinless, boneless chicken breast halves 1 1/2 teaspoons poultry seasoning Instructions: Discard husks and stems from the tomatillos, and finely chop. Combine tomatillos and the next 6 ingredients (through pepper) in a medium bowl. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with seasoning. Add chicken to pan; cook 3 minutes. Turn chicken over. Reduce heat, and cook 5 minutes or until done. Serve chicken with tomatillo mixture. Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup tomatillo mixture) NUTRITION PER SERVING CALORIES 199(28% from fat); FAT 6.2g (sat 1.2g,mono 3.1g,poly 1g); PROTEIN 30.5g; CHOLESTEROL 74mg; CALCIUM 25mg; SODIUM 529mg; FIBER 2.2g; IRON 1.5mg; CARBOHYDRATE 4.9g

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Chipotle Chicken Taco Salad Main Dish Salad Source: Cooking Light August 2006 p 180 Healthy Units (WW Points): 5 Core: + FP (Optional) Use ff sour cream and it's core Servings: 5 Posted by JJ (Dibranchia) Date: 8/1/06 CL: The creamy dressing mellows the heat from the chiles. Add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish. My notes: I made my own baked tortilla chips this morning (before it got really hot) and I sprinkled them with some seasoning I found in the Hispanic section at the grocery store. I sprayed with Pam, and then sprinkled with the chili powder, salt and lemon seasoning. YUM! I didn't mix the lettuce in with everything else, that way I could save the leftovers easier. I also didn't serve with the watermelon-mango salad. Just ate watermelon plain.

Dressing: 1/3 cup chopped fresh cilantro 2/3 cup light sour cream 1 tablespoon minced chipotle chile, canned in adobo sauce 1 teaspoon ground cumin 1 teaspoon chili powder 4 teaspoons fresh lime juice 1/4 teaspoon salt

2 cups chopped roasted skinless, boneless chicken breasts (about 2) 1 cup cherry tomatoes, halved 1/2 cup diced, peeled avocado 1/3 cup thinly vertically sliced red onion 1 (15 ounce) can black beans, rinsed and drained 1 (8 1/4 ounce) can no-salt-added whole-kernel corn, rinsed and drained

Salad: 4 cups shredded romaine lettuce To prepare dressing, combine first 7 ingredients, stirring well. To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad, toss gently to coat. Serve immediately. Serve with: Baked tortilla chips Watermelon-Mango Salad: Combine 2 cups cubed seeded watermelon and 1 cup sliced peeled mango in a medium bowl. Combine 1 1/2 tablespoons fresh lime juice, 2 teaspoons honey and 1/4 teaspoon salt, stirring with a whisk. Drizzle juice mixture over fruit, toss gently to coat. Sprinkle with 1 teaspoon chopped fresh mint. Yield: 4 servings (serving size: 2 1/2 cups) Calories 249 (30% from fat), fat 8.2g (sat 2.8g, mono 2.9g, poly 0.7g), prot 23.3.g, carb 25.1g, fiber 7 g, chol 50 mg, iron 2.2 mg, sod 650mg, calc 105 mg

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Broccoli and Parmesan Casserole Category: Vegetables Source: CL August 20006 Healthy Units: 2.77 Servings: 8 (about 1 cup) August 2, 2006 Posted by Eileen (Classact75)

CL Notes: Broccoli is one of the best vegetable sources of calcium and paired with a béchamel sauce thickened with cheese boosts the calcium even more. Eileen’s Notes: I liked the fresh broccoli, light sauce, and crisp topping of this dish. I subbed red roasted peppers for the pimento and will add sautéed onions to the sauce the next time. 8 cups coarsely chopped broccoli florets (about 2 pounds) 1/3 cup all-purpose flour (about 1 1/2 ounces) 1/4 teaspoon salt 1/4 teaspoon dry mustard 1 1/2 cups fat-free milk 1 cup fat-free, less-sodium chicken broth 1 cup (4 ounces) reduced-fat shredded

extrasharp cheddar cheese 1/2 cup (2 ounces) grated Parmesan cheese, divided 2 tablespoons diced pimientos, drained 1/4 teaspoon freshly ground black pepper Cooking spray 12 garlic melba toast rounds

Preheat oven to 400°. Cook broccoli in boiling water 3 minutes or until crisp-tender; drain. Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, salt, and dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free milk and chicken broth, stirring with a whisk until blended. Cook for 8 minutes or until it is thick, stirring constantly. Remove from heat, and add shredded cheddar cheese and 6 tablespoons of grated Parmesan cheese, stirring until melted. Stir in pimientos and pepper. Add broccoli, tossing to coat. Spoon the broccoli mixture into a 13 x 9-inch baking dish coated with cooking spray. Place garlic Melba toast rounds in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine toast crumbs and the remaining 2 tablespoons Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole lightly with cooking spray. Bake at 400° for 15 minutes or until bubbly. Let stand for 5 minutes before serving. CALORIES 154(30% from fat); FAT 5.1g (sat 3g,mono 0.5g,poly 0.3g); PROTEIN 11.9g; CHOLESTEROL 15mg; CALCIUM 274mg; SODIUM 415mg; FIBER 3.7g; IRON 1.5mg;

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CARBOHYDRATE 16.6g

Spicy Chicken with Poblano Peppers and Cheese Category: Poultry (P) Source: Cooking Light, July 2005 Healthy Units: 6.75 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: August 2, 2006 CL Notes: "This family favorite changes a bit every time I make it." -Jean Hardin, DeSoto, TX Em’s Notes: I had some banana peppers to use up, so I subbed those for the bell pepper. One was really pretty hot, which gave this dish a kick. I will probably double the amount of salsa the next time. 4 poblano chiles, halved and seeded 2 cups chopped cooked chicken breast 1 cup (4 ounces) reduced-fat shredded cheddar cheese 1 cup fresh corn kernels (about 2 ears) 1/2 cup chopped onion 1/2 cup chopped zucchini 1/2 cup chopped red bell pepper 2 tablespoons finely chopped fresh cilantro 1/2 teaspoon kosher salt

1/2 teaspoon ground cumin 1/2 teaspoon paprika 1/2 teaspoon freshly ground black pepper 1/2 teaspoon bottled minced garlic 1/4 cup bottled salsa Cooking spray 3/4 cup crushed baked tortilla chips, divided

Preheat broiler. Place poblano chile halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 8 minutes or until blackened. Place peppers in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and discard skins. Reduce oven temperature to 375°. Combine chicken and next 11 ingredients (through garlic) in a large bowl; stir in salsa, stirring until well combined. Place poblano peppers, cut sides up, in an 11 x 7-inch baking dish coated with cooking spray; top evenly with 1/4 cup chips. Spoon the chicken mixture evenly over chips; sprinkle with remaining 1/2 cup chips. Lightly coat chips with cooking spray. Bake at

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375° for 20 minutes or until cheese melts and casserole is heated through. Yield: 4 servings (serving size: 2 chile halves) CALORIES 331(30% from fat); FAT 11.1g (sat 4.9g,mono 1.5g,poly 1.5g); PROTEIN 32.4g; CHOLESTEROL 80mg; CALCIUM 256mg; SODIUM 688mg; FIBER 4.2g; IRON 2mg; CARBOHYDRATE 25.2g

White and Wild Rice Salad Family Circle Magazine Servings: 12 Healthy Units: 3.5 Posted By: Bawstinn32 (Maria) August 6, 2006 Original recipe called for double the oil. I reduced the oil and upped the preserves from 1/4 cup to 1/3. Leftovers tasted as good (if not better) after the flavors had a chance to meld. 2/3 cup wild rice 1 1/2 cups long-grain white rice 8 ounces snow peas -- cut in half crosswise 3 tablespoons balsamic vinegar 1/2 teaspoon salt 1/4 teaspoon black pepper 3 tablespoons vegetable oil 1/3 cup apricot preserves 1 whole red pepper -- cut in 1/2-inch pieces 2 whole scallions -- trimmed and sliced Cook wild rice according to package directions. Drain and spread out on a baking sheet to cool. While wild rice is cooling, cook white rice according to package directions. Drain and spread out on a baking sheet to cool. Bring a medium-size saucepan of water to a boil. Add snow peas and cook for 3 minutes or until crisp tender. Drain and rinse under cold water. In a small bowl, whisk together vinegar salt and pepper. Gradually whisk in oil. Whisk in preserves until mixture is smooth. In a large bowl gently combine wild and white rices, snow peas and red pepper. Add dressing and gently stir to coat. Sprinkle scallions on top and serve. Can be made ahead; cover and refrigerate for a day or two. Let come to room temperature before serving. Per Serving (excluding unknown items): 180 Calories; 4g Fat (18.5% calories from fat); 4g Protein; 33g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 96mg Sodium.

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Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

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Strozzapretti with Cheese & Green Peppercorns (Pasta) Source: adapted from "Vegetarian Times", July/August 2006 HU: 7 Serves: 4 Posted by CJMartin717 (Cindy) August 8, 2006 Cindy's Comments: I halved the recipe and reduced amounts of pine nuts, cheese, and olive oil. Original recipe was more than 9 HUs per serving. I warmed my leftovers in a microwave and the dish was still delicious. 3 tablespoons pine nuts 2 ounces Romano cheese 1/4 cup mint leaves -- minced 2 1/2 teaspoons olive oil 2 teaspoons green peppercorns -- brined, drained 8 ounces pasta 2 cups zucchini -- grated 1 clove garlic -- minced 2 tablespoons mint leaves -- minced Toast pine nuts in small skillet over medium heat 3-4 minutes or until browned and fragrant, shaking often. Blend cheese, 1/4 cup mint, oil and peppercorns in a food processor until peppercorns are broken up. Season to taste with salt and pepper. Cook pasta according to package directions. Drain. Meanwhile, combine zucchini, garlic and mint sauce in a large serving bowl. Toss hot pasta with sauce, stir in pine nuts and remaining mint. Per Serving: 347 Calories; 11g Fat (28.1% calories from fat); 15g Protein; 48g Carbohydrate; 4g Dietary Fiber; 15mg Cholesterol; 180mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. NOTES: Strozzapretti is a type of pasta with curved, medium-length strands. Substitute penne or fusilli if you can't find it.

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Zucchini-Potato Latkes with Tzatziki Category: Vegetarian/Meatless (VG) Source: Eating Well, Aug/Sept 2006 Healthy Units: 6.7 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: August 9, 2006 Quick and Easy EW Notes: Tzatziki, a flavorful Greek yogurt sauce laced with cucumber, is a tangy accompaniment for these high-fiber latkes. Make it a Meal: Enjoy with sliced fresh tomatoes and a few kalamata olives or put patties and tzatziki (yogurt sauce) in pita pockets for lunch on the go. To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor into coarse crumbs. One slice makes about 1/3 cup crumbs. Note: Shredded cooked potatoes can be found in the refrigerated produce section or dairy section of most supermarkets. Em’s Notes: This is very quick and easy if you use the pre-cooked, shredded potatoes from the POG. The tzatziki sauce is a wonderful compliment to the latkes. 1 pound zucchini, shredded 2 cups shredded cooked potato (I cooked and shredded my own potatoes) 2 medium shallots, minced, divided 1 egg, beaten 2 cups fresh whole-wheat breadcrumbs 1/2 cup crumbled reduced-fat feta cheese 2 tablespoons chopped fresh dill, divided 1/2 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided 2 tablespoons extra-virgin olive oil, divided 1 cup low-fat plain yogurt (I used fat-free Greek yogurt) 1/2 medium cucumber, peeled, seeded and shredded 1 tablespoon red-wine vinegar

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray. 2. Toss zucchini, potato, 3 tablespoons shallot and egg in a large bowl. Add breadcrumbs, feta, 1 tablespoon dill, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine. Form the mixture into 12 patties. 3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 6 patties, cover and cook until crispy and browned on one side, 2 to 5 minutes. Carefully transfer the latkes to the prepared pan, browned-side down. Repeat with the remaining 1 tablespoon oil and patties. 4. Transfer the latkes to the oven and bake until firm and heated through, 10 to 12 minutes. 5. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the remaining minced shallot, 1 tablespoon dill and 1/4 teaspoon each salt and pepper in a small bowl. Serve the latkes with the tzatziki on the side. Per serving: 325 calories; 12 g fat (3 g sat, 6 g mono); 62 mg cholesterol; 45 g carbohydrate; 14 g protein; 10 g fiber; 689 mg sodium; 560 mg potassium. Nutrition bonus: Vitamin C (35% daily value), Zinc (33% dv), Calcium (30% dv), Magnesium (25% dv). Exchanges: 2 starch, 1 1/2 vegetables, 1/2 low fat milk, 1 1/2 fat , 2 Carbohydrate Servings

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Zucchini Bisque (Soup) Recipe By: adapted from a Great American Recipes card HU: 1.9 Servings: 4 Posted by CJMartin717 (Cindy) August 9, 2006 1 1/2 pounds zucchini -- unpeeled, thinly sliced 1/2 cup chopped onion 2 tablespoons light butter 2 1/2 cups nonfat chicken broth -- low sodium 1/2 teaspoon dried basil 1/2 teaspoon nutmeg 1/2 teaspoon black pepper 1/2 teaspoon salt 1/4 teaspoon cayenne pepper 1 cup fat free half-and-half 2 medium green onions -- sliced Sauté onion in butter until golden. Add zucchini, chicken broth, and seasonings. Simmer, uncovered, 15 minutes. Puree in a food processor or blender in two batches. Return puree to pan. Stir in half-and-half, heat to steaming. Garnish with green onion. Per Serving: 111 Calories; 3g Fat (24.1% calories from fat); 9g Protein; 15g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 680mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

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Grilled Bacon Wrapped Pork Tenderloin Steaks Category: Main Dish Source: Chef Dan Eaton on Time-Warner News HU: 7 Servings: 4 Posted by: PoisonQueen (Laurie) Date: 8/14/06 Quick and Easy Ingredients: 1 lb. pork tenderloin -- sliced 1" thick 6 bacon strips -- *see Note Balsamic-Maple Glaze (comp page 3240) Instructions: 1. Slice tenderloin into 8 steaks. 2. Wrap each steak with 1 slice bacon and secure with a toothpick. 3. Grill over hot coals, first crisping the bacon by placing the steaks on end and turning frequently. When the bacon is crisped, lay the steaks flat and grill 3-4 minutes/side. 4. Brush with Balsamic- Maple glaze and cook another minute or 2/side, or until done. Per Serving (excluding unknown items): 299 Calories; 9g Fat (26.0% calories from fat); 27g Protein; 28g Carbohydrate; 0g Dietary Fiber; 82mg Cholesterol; 212mg Sodium. Exchanges: 4 Lean Meat; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates. NOTES: You need 1 strip of bacon for each steak, but 3/4 of a strip is more than enough to go around. I used 8 strips, and cut off 1/4 of each for this recipe and used the short ends for another recipe. This equals 6 strips, so I stated 6 strips in the recipe, so MC could calculate the NI. I made this recipe and was amazed at how easy it was and how delicious. Definitely company-worthy. Dana grilled some peach halves that he also used the glaze on and I served it with plain jasmine rice. The Piwinski family gave it the rare "4 Thumbs Up" rating!

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Balsamic-Maple Glaze Category: Sauces Source: Chef Dan Eaton HU: 1 Servings: 10 Posted by: PoisonQueen (Laurie) Date: 8/14/06 Quick & Easy Ingredients: 1/2 Cup Balsamic vinegar 1/2 Cup maple syrup Instructions: Mix together in a small saucepan and boil until reduced by half. Per Serving (excluding unknown items): 43 Calories; trace Fat (0.6% calories from fat); 0g Protein; 11g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 0 Fruit; 1/2 Other Carbohydrates.

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Black Bean Stew Category: Soups/Stews (ST) Source: Cooking Light, August 2003 Healthy Units: 6.5 Core: Yes (core+0) Servings: 2 Posted by: ejwyatt (Emily) Date: August 14, 2006 Quick and Easy CL Notes: When you need something easy that uses items you already have, try this hearty stew. Dawn McGreevey keeps Israeli couscous in her pantry, so we've used it in place of more traditional white rice. Em’s Notes: this only uses ½ a can of the black beans, so plan for something else that uses black beans. I had to cook this about 10 minutes longer than the recipe said for the Israeli couscous to be done, but it was still a very quick and easy recipe. 2 teaspoons olive oil 1/2 cup chopped onion 1/3 cup uncooked Israeli couscous 1 cup fat-free, less-sodium chicken broth 1 cup canned black beans, drained 1 teaspoon minced canned chipotle chile in adobo sauce 1 (14.5-ounce) can stewed tomatoes, undrained 1 tablespoon sliced green onions 1 tablespoon low-fat sour cream Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream. Yield: 2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream) CALORIES 330(16% from fat); FAT 5.7g (sat 1g,mono 3.4g,poly 0.5g); PROTEIN 13.7g; CHOLESTEROL 3mg; CALCIUM 162mg; SODIUM 1140mg; FIBER 10.1g; IRON 3.8mg; CARBOHYDRATE 58.6g

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Mary's Zucchini with Parmesan Category: Vegetables (V) Source: Eating Well, Aug/Sept 2005 Healthy Units: 1.5 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: August 14, 2006 Quick and Easy EW Notes: This is how our Test Kitchen Manager's mom prepares her just-picked zucchini. Simple and delicious, the almost caramelized zucchini are topped with a Parmesan crust. Serve Mary's zucchini like a wedge of pizza, straight from the pan, with the cheese-side up. Em’s Notes: Very cheesy and very tasty. 2 teaspoons extra-virgin olive oil 2 pounds zucchini (about 4 medium), sliced 1/4 inch thick 1/8 teaspoon salt Freshly ground pepper to taste 1/2 cup finely shredded Parmesan cheese (1 ounce) Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm. Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 8 g carbohydrate; 5 g protein; 3 g fiber; 204 mg sodium. 1/2 Carbohydrate Serving

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Hominy-Pinto Burgers with Roasted Poblano Chiles Cooking Light August 2006 HU: 10 (or 7, see my comments) Servings: 4 - 6 Posted by Scarehair (Carrie) August 15, 2006 CL Comments: For an easy side, combine fresh corn, chopped avocado, red onion, cilantro, and fresh lime juice. If you can't find masa harina, substitute dry polenta or cornmeal. My comments: These are huge! You could easily make 6 burgers instead of 4 and lower the HUs down to 7. I finished mine on a high heat for a better crust. There is no way my kids would eat roasted poblano chiles, but we used tomatillo salsa mixed with sour cream for a tasty topping. This was the first veggie burger to get my firstborn's approval rating. These burgers go great with Spicy Sweet Potato Wedges and fresh fruit. 2 poblano chiles Cooking spray 1 cup chopped onion 2 garlic cloves, minced 1/4 teaspoon salt 1 (15.5-ounce) can pinto beans, rinsed and drained 1 (15-ounce) can hominy, rinsed and drained

3/4 cup masa harina, divided 1 tablespoon canola oil 3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers 2 tablespoons reduced-fat sour cream 2 tablespoons low-sodium salsa 4 (1 1/2-ounce) whole wheat hamburger buns, toasted

Preheat broiler. Place chiles on a foil-lined baking sheet; broil 3 inches from heat 8 minutes or until blackened and charred, turning after 6 minutes. Place in a heavy-duty plastic bag; seal. Let stand 15 minutes. Peel and discard skins. Cut each chile lengthwise into 4 strips; discard seeds. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and garlic; sauté 5 minutes. Place onion mixture, salt, beans, and hominy in a food processor; pulse until coarsely ground. Combine bean mixture and 1/2 cup masa in a medium bowl. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inchthick patty. Place remaining 1/4 cup masa in a shallow dish; dredge patties in masa. Heat oil in skillet over medium heat. Add patties to pan; cook 4 minutes. Turn patties over. Top each patty with 3 tablespoons cheese; cook 4 minutes. Combine sour cream and salsa in a small bowl. Spread 1 tablespoon sour cream mixture on top half of each bun. Place patties on bottom halves of buns; top each serving with 2 pepper strips. Cover with tops of buns. CALORIES 475(27% from fat); FAT 14.4g (sat 4.8g,mono 4.9g,poly 2.5g); PROTEIN 18.8g; CHOLESTEROL 25mg; CALCIUM 234mg; SODIUM 864mg; FIBER 11g; IRON 4.9mg; CARBOHYDRATE

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71.5g

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Grilled Lemon-Basil Tofu Burgers Vegetarian/Meatless Cooking Light August 2006 HU: 6.25 Core +1 (see ingredient list for more detail) counts as 1/2 oil Servings: 6 Posted by: Shari (walkmuch) 8/16/2006 CL notes: Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus. My notes: The only thing I'd change is I'd press the tofu a bit before marinating. They were good but a bit too moist as a burger (although I pan sautéed mine instead of grilling so maybe that's why). DH had his in a pita and I had mine without bread. I missed the part about watercress but that would add a nice peppery touch. Also, the dressing is nice on its own

1/3 cup finely chopped fresh basil 2 tablespoons Dijon mustard 2 tablespoons honey (.25pts/serving for core) 2 teaspoons grated lemon rind 1/4 cup fresh lemon juice 1 tablespoon extravirgin olive oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 garlic cloves, minced and divided 1 pound firm or extra-firm tofu, drained

Cooking spray 1/3 cup finely chopped pitted kalamata olives 3 tablespoons reduced-fat sour cream (use fat-free for core) 3 tablespoons light mayonnaise (.75pts/serving for core) 6 (1 1/2-ounce) hamburger buns (omit for core) 6 (1/4-inch-thick) slices tomato 1 cup trimmed watercress

Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels. Place tofu slices on a jellyroll pan. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let tofu stand 1 hour. Prepare grill. Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side. Brush tofu with the reserved juice mixture. Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun. NUTRITION PER SERVING CALORIES 276(37% from fat); FAT 11.3g (sat 1.9g,mono 5.7g,poly 2.2g); PROTEIN 10.5g;

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CHOLESTEROL 5mg; CALCIUM 101mg; SODIUM 743mg; FIBER 1.5g; IRON 2.4mg; CARBOHYDRATE 34.5g

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Balsamic Dressed Roasted Beets Source: Cooking Light Nov 2005 Healthy Units: 1 Servings: 8 (about ½ cup) Posted By: Aimster03 (Amy) August 18, 2006 A simple sweet-and-sour dressing complements earthy roasted beets. Its bright flavors make this dish a fitting accompaniment for roasted meats. Amy’s Notes: A simple dish to make that is full of flavor. The leftovers tasted even better. I couldn’t find the Anise and skipped that ingredient. I plan on making this for Holiday dinners; the beets can be roasted ahead of time and then completed the day of the meal. 6 medium beets (about 2 ½ pounds) 1/2 cup fresh orange juice 1/4 cup balsamic vinegar 1 tablespoon sugar 1 star anise 1/2 teaspoon salt 1/8 teaspoon freshly ground black pepper Preheat oven to 400°. Leave root and 1 inch of stem on beets; scrub with a brush. Wrap beets in foil. Bake at 400° for 1 hour or until tender. Cool beets to room temperature. Peel and cut each beet into 8 wedges. Combine juice, vinegar, sugar, and star anise in a small saucepan; bring to a boil. Cook until reduced to 1/3 cup (about 10 minutes). Discard star anise. Combine beets, vinegar mixture, salt, and pepper; toss well. Calories 79; fat 0.3g; fiber 4g;

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Strawberry Cream Cupcakes HU: 3 Serves: 24 (18 servings @ 4 HUs) Posted by Suzfehr (Suzanne) August 19, 2006 18 1/4 ounce white cake mix 1 1/3 cups water 3 egg whites 2 tablespoons light butter -- melted 2 teaspoons almond extract 2 teaspoons vanilla extract 16 ounces strawberries -- coarsely chopped, or 12 oz fresh raspberries 1 cup heavy whipping cream 1/4 cup powdered sugar -- plus additional for dusting 4 ounces fat-free cream cheese Line 18 (or 24) muffin cups with muffin papers. Preheat the oven to 350 degrees F. Using an electric mixer, beat the cake mix, water, egg whites, melted butter, almond extract, and vanilla extract in a large bowl for 2 minutes, or until the batter is well blended. Using about 1/3 cup of batter for each cupcake, spoon the batter into the prepared muffin cups. Bake the cupcakes until they are very pale golden on top, about 15 minutes. Cool the cupcakes completely on a cooling rack. Using a fork, coarsely chop or mash strawberries or raspberries in a medium bowl. Beat the cream and 1/4 cup of powdered sugar in a large bowl until firm peaks form. Beat cream cheese separately until soft, and then add to whipped cream. Fold the mashed berries into the whipped cream. Remove the muffin papers from the cupcakes and cut the tops off of each cupcake. Spoon the berry whipped cream atop the cupcake bottoms. Place the cupcake tops on the cupcakes. Dust with more powdered sugar and serve with the remaining berries.

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Spicy Mushrooms Category: Vegetables Source: Cooking Light, June 1996 Healthy Units: 1 Servings: 6 (1/2 cup) Posted by Classact75 (Eileen) August 19, 2006 Quick & Easy Eileen’s Notes: I don’t like shiitake mushrooms so I used 8 oz. sliced button and 8 oz. sliced portobello mushrooms instead. I’ll be adding chopped shallot to the recipe next time. 1 (3 1/2-ounce) package shiitake mushrooms 2 teaspoons dark sesame oil 1 tablespoon minced peeled ginger 1 teaspoon chili paste with garlic 2 garlic cloves, minced 8 oz. sliced button mushrooms 6 oz sliced portobello mushrooms 1 tablespoon hoisin sauce 1 tablespoon rice vinegar 1 tablespoon low-sodium soy sauce 2 teaspoons molasses Remove stems from shiitake mushrooms; discard. Slice shiitake mushroom caps; set aside. Heat oil in a large nonstick skillet over medium heat. Add ginger, chili paste, and garlic; sauté 1 minute. Add shiitake mushroom caps, button mushrooms, and portobello mushrooms; sauté 3 minutes. Add remaining ingredients; cook 1 minute or until sauce thickens. Serve warm, at room temperature, or chilled. NUTRITION PER SERVING CALORIES 52(33% from fat); FAT 1.9g (sat 0.3g,mono 0.6g,poly 0.8g); PROTEIN 2.1g; CHOLESTEROL 0.0mg; CALCIUM 12mg; SODIUM 160mg; FIBER 1.2g; IRON 1.2mg; CARBOHYDRATE 7.9g

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Spicy Broccoli Category: Vegetables Source: WW RRB Healthy Units: 1.5 Servings: 4 Posted by Classact75 (Eileen) August 19, 2006 Quick & Easy Eileen’s Notes: I adapted this from a green bean recipe and subbed broccoli. I liked it hot but actually preferred it cold. A double portion served chilled with Chinese noodles was a great summer lunch. The points shown only reflect the recipe – not the noodles. 1 pound fresh broccoli 1 1/2 tsp dark sesame oil 1 small onion, thinly sliced 1 small sweet red pepper, sliced 3 clove garlic, minced 1/4 tsp crushed red pepper flakes 1 tsp fresh ginger 1 small orange 2 Tbsp hoisin sauce Chop the broccoli into bite sized florets. Steam broccoli florets, 3 minutes, covered. Rinse in cool water, drain. Place a large skillet over high heat. Add oil, then onion and bell pepper, stir fry 1-2 minutes. Add garlic, crushed pepper, ginger, broccoli, and stir-fry 1 minute more. Squeeze orange juice over pan, add hoisin sauce and toss to evenly coat. NUTRITION PER SERVING CALORIES 108; FAT 2g; PROTEIN 5g; CHOLESTEROL trace; SODIUM 676mg; FIBER 6g; CARBOHYDRATE 19g

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Marinated Cucumbers Category: Vegetables Source: CL August 2006 Healthy Units: 0.5 Servings: 4 Posted by Classact75 (Eileen) August 19, 2006 Quick & Easy Eileen’s Notes: I peel the cucumber and have made it with the English cucumber and deseeded regular cucumbers. It just keeps getting better each day as it marinates in the fridge. 2 cups thinly sliced English cucumber 3 T rice vinegar 1 ½ tsp sugar ½ tsp dark sesame oil 1/4 tsp salt 1/4 tsp crushed red pepper Mix the vinegar through red pepper and whisk to combine. Pour the marinade over the sliced cucumbers; cover and chill. NUTRITION PER SERVING CALORIES 40; FAT 1g; PROTEIN 7g; CHOLESTEROL 0.0mg; SODUIM 267 mg; FIBER 2g

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Sautéed Tilapia with Honey-Scallion Dressing Cooking Light, AUGUST 2006 Healthy Units: 5 Serves: 4 Posted by: Suzfehr (Suzanne) 8/19/06 Dressing: 2 1/2 tablespoons fresh lemon juice 2 tablespoons chopped green onions 1 tablespoon honey 1 tablespoon low-sodium soy sauce 1 teaspoon bottled ground fresh ginger (such as Spice World) 1/4 teaspoon dark sesame oil Fish: 1 tablespoon canola oil 4 (6-ounce) tilapia fillets (I used orange roughy) 1/2 teaspoon salt 1/8 teaspoon black pepper 4 cups gourmet salad greens (I used a mix of bagged mixed greens and a handful of bibb lettuce). I also added halved baby yellow pear tomatoes and slivers of red onion). To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk. To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing. CALORIES 230(30% from fat); FAT 7.7g (sat 1.8g,mono 3.9g,poly 1.4g); PROTEIN 34.2g; CHOLESTEROL 113mg; CALCIUM 35mg; SODIUM 485mg; FIBER 1.4g; IRON 1.4mg; CARBOHYDRATE 7.5g

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Sesame Red Lentils Category: Vegetarian (VG) Source: Cooking Light, August 2006 Healthy Units: 3.5 Core: Core+0.5 Servings: 4 Posted by: ejwyatt (Emily) Date: August 19, 2006 CL Notes: Lentils and sesame seeds combine in this savory, nutty side dish to provide about 10 percent of daily magnesium needs. Em’s Notes: I served this over some brown rice. 2 teaspoons peanut oil 1 teaspoon dark sesame oil 1/2 cup finely chopped shallots (about 4 medium) 2 cups dried small red lentils 1 1/2 cups water 2 tablespoons low-sodium soy sauce 1/4 teaspoon salt 1 (14-ounce) can fat-free, less-sodium chicken broth 1 cup thinly sliced green onions 1 tablespoon sesame seeds, toasted Heat oils in a medium saucepan over medium heat. Add shallots; cook 3 minutes or until tender. Add lentils, 1 1/2 cups water, soy sauce, salt, and broth; bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until lentils are tender, stirring occasionally. Stir in green onions. Sprinkle with sesame seeds. Yield: 8 servings (serving size: 1/2 cup) CALORIES 210(14% from fat); FAT 3.3g (sat 0.4g,mono 1g,poly 0.9g); PROTEIN 14.3g; CHOLESTEROL 0.0mg; CALCIUM 45mg; SODIUM 310mg; FIBER 7.7g; IRON 3.1mg; CARBOHYDRATE 31.5g

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Apple, Potato, And Onion Gratin Vegetable-potatoes Based on recipe by Bon Appétit - Menus - February 2005 (http://www.epicurious.com/recipes/recipe_views/views/231602) HU - 4 Core + .7 Makes 8 servings Posted by Shari (walkmuch) 8/20/2006 My notes, I cut way back on butter using on 1T (as opposed to 12) while carmelizing the onions. See URL for original recipe (has more salt, sugar, and butter). Nutritionals are with my changes. Mine didn't brown very much on top but it was still very good. This gratin is unusual for having no cream or cheese — letting the lovely seasonal flavors of the produce shine through. 1T butter 2 pounds onions, sliced 1-2 tablespoons (packed) chopped fresh thyme 3 tsp fine sea salt **I used 1tsp table and 2tsp kosher**, divided 2/3 cup water 2/3 cup dry white wine 2 tsp sugar 2 1/2 pounds Yukon Gold, yellow Finn, or German Butterball potatoes, peeled, cut into 1/4-inch-thick rounds (I used white and red) 2 pounds tart apples (such as Granny Smith, Pippin, or Pink Lady), peeled, halved, cored, cut into 1/4-inch-thick slices (I used early Macintosh and an early green apple) Preheat oven to 400°F. Spray a 13x9x2-inch glass or ceramic baking dish. Add onions, thyme, and 1 teaspoon salt; sauté until onions are translucent, about 10 minutes. Increase heat to medium-high; sauté until onions are tender and begin to color, about 8 minutes longer. Add 1T butter about halfway through sauté. Remove from heat. Add water, wine, 2tsp salt (kosher) and sugar to skillet; stir and swirl skillet to combine. Bring to boil. Cool onion mixture to lukewarm. Combine potatoes, apples, and onion mixture in large bowl; toss gently to blend. Transfer to prepared baking dish, spreading evenly. Cover with foil, shiny side down (recipe said to cover with parchment, then foil but I didn't have any). Bake gratin until potatoes are tender, about 55 minutes. Uncover and bake until top browns and juices bubble thickly, about 20 minutes longer. (Can be made 6 hours ahead. Let stand uncovered at room temperature. Re-warm, loosely covered with foil, in 300°F oven for 20 minutes.) Let gratin stand 15 minutes before serving. Master Cook calculations - Per Serving: 228 Calories; 2g Fat (7.4% calories from fat); 4g Protein; 48g Carbohydrate; 6g Dietary Fiber; 4mg cholesterol; 829mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates.

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Penne with Roasted Vegetables and Goat Cheese Source: Cooking Light, MAY 1997 HU: 7.25 Servings: 4 (see my note) Posted by: CJMartin717 (Cindy) August 20, 2006 Cindy's Notes: I halved the recipe and got 3 good-size servings at 4.8 pts each. I also used Barilla Plus Penne; but did not recheck nutrition data for the different pasta. I didn't have any fresh thyme and used oregano instead. This had 5 stars on the CL site and I agree. Thanks to Jennifer (Teeech94) for suggesting this recipe. 1/2 pound uncooked penne (tubular-shaped pasta) 2 cups (1/4-inch-thick) sliced yellow squash 2 cups (1/4-inch-thick) sliced zucchini 1 cup thinly sliced red onion, separated into rings 1 tablespoon olive oil 1/2 teaspoon salt 1/2 teaspoon pepper 4 plum tomatoes, quartered 1 garlic clove, minced 1 1/2 tablespoons balsamic vinegar 1 cup (4 ounces) goat cheese 3 tablespoons chopped fresh basil 1 1/2 tablespoons chopped fresh thyme Preheat oven to 475°. Cook pasta according to package directions, omitting salt and fat. Drain, and set aside. Combine squash and next 7 ingredients (squash through garlic) in a large bowl; toss well to coat. Arrange vegetables in a single layer in a jellyroll pan. Bake at 475° for 20 minutes or until browned, stirring after 10 minutes. Drizzle vinegar over vegetables; toss well. Combine pasta, vegetable mixture, goat cheese, basil, and thyme in a large bowl; toss well. Yield: 4 servings (serving size: 1 1/2 cups) NUTRITION PER SERVING CALORIES 355(27% from fat); FAT 10.7g (sat 4.9g,mono 4g,poly 1g); PROTEIN 13.4g; CHOLESTEROL 25mg; CALCIUM 188mg; SODIUM 619mg; FIBER 3.7g; IRON 3.3mg; CARBOHYDRATE 52.3g

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Espresso-Walnut Cake Category: Desserts/Cakes/Pies (D) Source: Cooking Light, August 2001 Healthy Units: 6.5 (4.5 with my changes) Core: No Servings: 9 Posted by: ejwyatt (Emily) Date: August 20, 2006 CL Notes: This cake was screaming for a streusel topping, so we actually used two bowls. Em’s Notes: This is a very moist, snack cake. Cooking spray 2 teaspoons all-purpose flour 1/4 cup packed brown sugar 3 tablespoons finely chopped walnuts 1 teaspoon ground cinnamon 1 tablespoon instant espresso or 2 tablespoons instant coffee granules, divided 5 tablespoons butter (I used light butter)

1 cup granulated sugar (I used ½ cup sugar and ½ cup Splenda.) 2 large eggs 2/3 cup plain fat-free yogurt 2 teaspoons vanilla extract 1/2 teaspoon baking soda 1/4 teaspoon salt 1 1/3 cups all-purpose flour

Preheat oven to 350°. Coat an 8-inch square baking pan with cooking spray, and dust with 2 teaspoons flour. Combine brown sugar, walnuts, cinnamon, and 1 teaspoon espresso granules in a small bowl. Place the butter in a large microwave-safe bowl. Cover and microwave at high for 1 minute or until butter melts. Add granulated sugar, stirring with a whisk. Add eggs; stir well. Stir in yogurt, vanilla, baking soda, and salt. Lightly spoon 1 1/3 cups flour into dry measuring cups; level with a knife. Add flour and 2 teaspoons espresso powder, stirring just until blended (do not overstir). Spread half of the batter into the prepared pan, and sprinkle with half of the brown sugar mixture. Carefully spread remaining batter over brown sugar mixture, and sprinkle with remaining brown sugar mixture. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean. Cool for 10 minutes in pan on a wire rack. Cut into squares. CALORIES 284(30% from fat); FAT 9.4g (sat 4.5g,mono 2.6g,poly 1.7g); PROTEIN 5g; CHOLESTEROL 65mg; CALCIUM 58mg; SODIUM 231mg; FIBER 0.8g; IRON 1.4mg; CARBOHYDRATE 45.4g

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Smothered Okra with Tomatoes Category: Vegetables (V) Source: Enola Prudhomme’s Low-Calorie Cajun Cooking Healthy Units: 4 Core: C+0.5 Servings: 2 Posted by: ejwyatt (Emily) Date: August 21, 2006 Em’s notes: These were HUGE servings. This could easily be 3 or 4 servings. I have included the nutritional information for 2, 3 or 4 servings. 1 T light butter 1 T olive oil 1 pound okra -- sliced 1/4" thick ¼ t salt ¼ t cumin ¼ t white pepper ¼ t cayenne pepper 1 medium tomato -- peeled, seeded and chopped 1 t paprika ½ cup water In a large skillet over high heat, heat the butter and olive oil until very hot. Add okra, salt, cumin and white and red pepper; stir constantly to prevent sticking. Cook for about 15 minutes or until the okra is no longer slimy, then add the tomato and paprika. Reduce the heat to medium and continue cooking. When the okra starts to stick, scrape the bottom with a spoon; continue cooking and stirring until okra turns a light brown color. Gradually stir in the water. Cook, uncovered, for about 30 minutes longer, or until all the liquid has evaporated, stirring often Per Serving (2 servings): 190 Calories; 10g Fat (46.9% calories from fat); 5g Protein; 21g Carbohydrate; 8g Dietary Fiber; 8mg Cholesterol; 340mg Sodium. Per Serving (3 servings): 126 Calories; 7g Fat (46.9% calories from fat); 4g Protein; 14g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 227mg Sodium. (2.5 points) Per Serving (4 servings): 95 Calories; 5g Fat (46.9% calories from fat); 3g Protein; 11g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 170mg Sodium. (1.5 points)

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Peach Soup F (fruit) from Moosewood Daily Special HU: 1 Servings: 4 Posted by Scarehair (Carrie) 8/22/06 Quick and Easy Moosewood Comments: What could be better than this luscious, versatile fruit soup accompanied by a cold savory main dish salad for a summer brunch? Or try it as an elegant dessert accompanied by almond cookies or biscotti. For best flavor, use fresh, very ripe peaches and add peach, orange or almond liqueur for a special touch. For a delicious and artful effect, swirl blueberry or raspberry sauce into the soup just before serving. On a sizzling day in August, freeze the peaches and then blend them with the other ingredients for a "Peaches-n-Cream" slushie. If you have gorgeous fresh peaches, you may not want to drink anything else. My comments: YUM! 2 1/2 to 3 cups sliced fresh peaches 2 Tablespoons sugar, or more to taste 2 Tablespoons plain nonfat yogurt or sour cream 1 Cup water 1 Cup orange juice generous dash cinnamon In a blender, puree all ingredients until smooth. Serve at once or refrigerate until ready to serve. cal: 69, Protein 0.8g, Fat 0.2g, Carbs 17.4g, sat fat 0g, chol: 0mg, sodium 0mg, fiber 1.8g

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Skillet-Seared Tomatoes with Melted Gruyère Category: Vegetables (V) Source: Eating Well, Aug/Sept 2005 Healthy Units: 4.5 (2.5 w/ my changes) Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: August 22, 2006 Quick and Easy EW Notes: Serve these as a savory side dish to chicken or steak, to complement a meatless meal or as a sandwich on toasted whole-grain bread. A pinch of sugar helps balance the tomatoes' acidity. 2 tablespoons extra-virgin olive oil [I omitted the oil and coated the skillet with cooking spray] 4 large ripe but firm plum tomatoes, halved lengthwise (about 1 1/4 pounds) 2 tablespoons finely chopped flat-leaf parsley 1 medium clove garlic, minced 1/2 teaspoon sugar (optional) [I omitted] 1/2 teaspoon kosher salt Freshly ground pepper to taste 3/4 cup shredded Gruyère, Comte, fontina or mozzarella cheese [I used Gruyère] 1. Heat a 12-inch heavy stainless steel or cast-iron skillet over medium heat until hot enough to sizzle a drop of water. Add oil. Arrange tomatoes cut-side down in the pan and cook, uncovered, until just tender and the undersides are darkened, 10 to 15 minutes. 2. Mix parsley and garlic in a small bowl. 3. Using a wide spatula, carefully turn each tomato cut-side up. Reduce the heat to medium-low. Sprinkle each tomato with sugar (if using), salt and pepper, followed by equal portions of the parsley mixture and shredded cheese. Cover and cook until the cheese is melted, about 2 minutes. Serve warm. Per serving: 178 calories; 14 g fat (5 g sat, 8 g mono); 22 mg cholesterol; 7 g carbohydrate; 7 g protein; 2 g fiber; 317 mg sodium. MC Nutritionals with my changes: Per Serving: 108 Calories; 6g Fat (50.2% calories from fat); 7g Protein; 7g Carbohydrate; 1g Dietary Fiber; 19mg Cholesterol; 303mg Sodium.

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Pork Marsala Category: Quick & Easy Main Meal Source: Weight Watchers Annual Recipes 2003 HU: 4 Servings: 4 Posted by: Waneyvant Date: August 23, 2006 Waney's notes: ready in 10 minutes. Sliced mushrooms would be a nice addition. 1/4 cup all purpose flour 1/4 tsp salt 1 pound pork tenderloin, trimmed, cut into 1/2 inch thick slices 1 T. light butter cooking spray 3/4 cup Marsala or other red wine 1 large garlic clove, minced (I used 2) 1 tsp beef flavored bouillon granules (I used the bouillon paste) 1/2 tsp freshly ground black pepper Combine flour and salt in a large, heavy duty zip lock bag. Add pork, seal bag & shake until pork is coated. Melt butter in large non-stick skillet coated with cooking spray over medium heat. Add pork; cook until browned, turning once. Remove from pan. Add wine, garlic, bouillon granules or paste, and pepper to pan. Bring to a boil. Reduce heat and simmer uncovered for 2 minutes. Return pork to pan. Cover and simmer for 2 minutes or until sauce thickens. Serve over pasta, if desired. Add points for pasta. Per Serving: Cal 180 (28% from fat); Pro 24.0 g; Fat 3.5 g (sat 2.4) Carb 7.3g; Fib .3g; Chol 68mg; Iron 1.8mg; Sod 402 mg; Calc 12 mg.

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Couscous with Caramelized Onion and Goat Cheese Category: Vegetables (V) Source: Cooking Light October 2005 HU: 2.37 Core: I think so, just count the cheese if didn't use FF. Servings: 5 Posted by: kzbaskets (Kristin) Date: August 28, 2006 CL Notes: "We love couscous because it is so quick and easy to prepare. For a twist, sometimes I will add sun-dried tomatoes, roasted red pepper, or lemon zest to this." -Judy Hasselkus, Indianapolis, IN Kristin's notes: I made it in one pan by adding the chicken stock to the sauté pan, bringing it to a boil, taking it off the heat and adding the rest of the ingredients, then covering it and letting it sit for the 5 minutes. I used Mrs. Dash roasted garlic pepper seasoning since it was what I had on hand. Super easy and super tasty! Ingredients: 1 tablespoon olive oil 2 cups thinly vertically sliced red onion 1 cup uncooked couscous 1 teaspoon garlic pepper (such as Lawry's) 1/4 cup (1 ounce) crumbled goat cheese 1 cup fat-free, less-sodium chicken broth Instructions: 1. Heat olive oil in a medium nonstick skillet over medium-high heat. Add sliced onion, and sauté 7 minutes or until browned. 2. Combine couscous and garlic pepper in a medium bowl; top with onions and cheese. Place broth in a microwave-safe measuring cup; microwave at high 2 1/2 minutes or until hot. Slowly pour over couscous mixture. Cover; let stand 5 minutes. 3. Fluff with a fork, tossing until well combined. CALORIES 132(30% from fat); FAT 4.4g (sat 1.2g,mono 2.3g,poly 0.3g); PROTEIN 4.9g; CHOLESTEROL 3mg; CALCIUM 22mg; SODIUM 155mg; FIBER 3.2g; IRON 1mg; CARBOHYDRATE 19.7g

Baked Shrimp with Feta Cheese Category: Fish/Seafood (FS) Source: CL Website Healthy Units: 8 Servings: 4 (serving size: 1 cup shrimp mixture, 1 cup pasta, and 1 tablespoon parsley) Posted by: Andygrammy (Claudia) Date: August 28, 2006 Claudia’s Comments: This had great flavor and was so easy. Goes together in the time it takes the pasta to cook. I halved the recipe, but used the full teaspoon of oil. Next time I would just remove the shrimp from the pan while the wine reduces and add it back in, along with the feta, after cooking the tomatoes in the skillet. I see no real need for the baking step. I would also add a squeeze of lemon juice, and reserve some pasta water to use in case it seems too dry when added to the pasta. I think the liquid probably varies greatly according to the tomatoes used. I would have liked more sauce in mine.

Ingredients: 1 teaspoon olive oil 3/4 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon crushed red pepper 1 pound medium shrimp, peeled and deveined 3 garlic cloves, minced Cooking spray 1/2 cup dry white wine 3 cups diced plum tomato (about 3/4 pound) 3/4 cup (3 ounces) finely crumbled feta cheese 4 cups hot cooked linguine (about 8 ounces uncooked pasta) 1/4 cup minced fresh parsley Instructions: 1. Preheat oven to 350°. 2. Heat oil in a large nonstick skillet over medium-high heat, add the oregano and the next 4 ingredients (oregano through garlic); sauté for 3 minutes. Spoon the shrimp mixture into an 11 x 7-inch baking dish coated with cooking spray. 3. Add wine to skillet; cook over low heat until reduced to 1/4 cup (about 3 minutes). Stir in tomato, and pour over the shrimp mixture. Sprinkle with cheese, and bake at 350° for 10 minutes. Serve mixture over pasta, and sprinkle with parsley. CALORIES 404(19% from fat); FAT 8.7g (sat 3.8g,mono 2.3g,poly 1.5g); PROTEIN 29g; CHOLESTEROL 148mg; CALCIUM 182mg; SODIUM 677mg; FIBER 3.1g; IRON 5.5mg; CARBOHYDRATE 51.8g Cooking Light, JUNE 2000

Tuscan Almond Biscotti Category: Cookies / Bars (CB) Source: Cooking Light, August 2006 Healthy Units: 2 Core: No Servings: 24 (serving size: 1 biscotti) Posted by: ejwyatt (Emily) Date: August 29, 2006 CL Notes: These crunchy, light cookies are a specialty of Prato, a city in Tuscany, where they are called cantucci. They are typically served with a glass of vin santo, a sweet dessert wine, at meal's end. The biscotti keep in airtight tins for up to a week. Em’s Notes: I was not going to post this recipe because we have a couple of almond biscotti in the comp already. I really liked these and this is the almond biscotti recipe that I will be using going forward, so I changed my mind. I made some changes to the recipe, but they did not change the point value.

Ingredients: 1 3/4 cups all-purpose flour (about 7 3/4 ounces) [I used 1 C white flour and ¾ C whole wheat pastry flour] 1 cup sugar [I used ½ C sugar and ½ C Splenda] 1 teaspoon baking powder 1/4 teaspoon salt 1 cup whole almonds, toasted 2 large eggs 1/2 teaspoon almond extract Cooking spray Instructions: 1. Preheat oven to 375°. 2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar, baking powder, and salt in a large bowl. Place almonds in a food processor; pulse 10 times. Stir nuts into flour mixture. 3. Combine eggs and extract, stirring well with a whisk. Add egg mixture to flour mixture, stirring just until blended (dough will be crumbly). Turn dough out onto a lightly floured surface; knead lightly 7 or 8 times. Divide dough into 2 equal portions. Shape each portion into a 6-inch-long roll. Place the rolls 6 inches apart on a baking sheet coated with cooking spray, and pat to 1-inch thickness. Bake at 375° for 25 minutes or until lightly browned. Cool for 5 minutes on a wire rack. 4. Cut each roll crosswise into 12 (1/2-inch) slices. Stand slices upright on baking sheet. Bake 14 minutes (the cookies will be slightly soft in the center but will harden as they cool). Remove from baking sheet, and cool completely on a wire rack. CALORIES 102(30% from fat); FAT 3.4g (sat 0.4g,mono 2.1g,poly 0.8g); PROTEIN 2.7g; CHOLESTEROL 18mg; CALCIUM 28mg; SODIUM 51mg; FIBER 0.9g; IRON 0.8mg; CARBOHYDRATE 15.7g

Baked Eggs in Tomato Cups Category: Eggs (E) Source: Vegetarian Times, September 2006 Healthy Units: 2.5 Core: Core + 0 Servings: 8 Posted by: ejwyatt (Emily) Date: August 29, 2006 Quick and Easy VT Notes: The simplicity of this recipe makes it a fantastic way to taste the difference between eggs from conventionally raised and organically fed cage-free hens. Em’s Notes: This breakfast sticks with me and I find that I am not hungry until lunchtime. This recipe is easily cut down to as many or as few as you need. Use about ½ T of cheese for each egg tomato cup.

Ingredients: 8 large tomatoes 1/3 C grated Parmesan cheese 8 medium eggs 1 tsp. dried herbs, such as oregano, chervil, basil or sage Instructions: 1. Preheat oven to 425°F. Slice tops off tomatoes and scoop out seeds and pulp. Place tomatoes in shallow baking dish, and sprinkle cavities with salt, pepper and pinches of cheese. 2. Crack one egg into each tomato. Sprinkle with salt, pepper, herbs and cheese. Bake 20 minutes for soft yolks, 30 to 35 minutes for hard yolks. Serve immediately. CALORIES 121; FAT 6g (sat 2g); PROTEIN 9g; CHOLESTEROL 214mg; SODIUM 275mg; FIBER 2g; CARBOHYDRATE 8g

Baked Apples Category: Fruits (F) Sources: Cooking Light, November 05 Healthy Units: 2.4 per 1/4 cup serving Servings: 6 Posted by: JosephineTomato (Jo) Date: August 30, 2006 Quick and Easy CL Note: Chop the nuts and apples the night before, and combine with the rest of the ingredients in the morning. Serve these juicy baked apples over slices of Spiced Pumpkin Bread, warm bowls of oatmeal, or pancakes. Ida Red and McIntosh apples also work well. Jo's note: I used to balance out a savory entree, great side dish. Great fall dish.

Ingredients: 2 cups dried cranberries 1 1/4 cups coarsely chopped walnuts 1 cup packed brown sugar 1 cup water 2 teaspoons ground cinnamon 6 Gala Apples, cored and chopped (about 3 pounds) Instructions: Combine all ingredients in a large microwave-safe dish. Microwave at high 20 minutes or until apples are soft, stirring occasionally. NUTRITION PER SERVING CALORIES 126(29% from fat); FAT 4.1g (sat 0.4g,mono 0.6g,poly 3g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 16mg; SODIUM 4mg; FIBER 2.3g; IRON 0.5mg; CARBOHYDRATE 23.7g

Zucchini-Lemon Muffins Category: Muffins (BR) Source: Cooking Light, June 1995 HU: 3.2 Serves: 12, one muffin Posted by: CJMartin717 (Cindy) Date: August 31, 2006 Cindy's comments: I used a combination of zucchini and carrots and a blend of all-purpose and whole-wheat pastry flour. I was generous with the nutmeg since it's my favorite spice.

Ingredients: 2 cups all-purpose flour 1/2 cup sugar 1 tablespoon baking powder 2 teaspoons grated lemon rind 1/4 teaspoon salt 1/4 teaspoon ground nutmeg 1 cup coarsely shredded zucchini 3/4 cup skim milk 3 tablespoons vegetable oil 1 large egg Cooking spray Instructions: 1. Combine the first 6 ingredients in a bowl, and make a well in center of mixture. Combine zucchini, milk, oil, and egg; stir well. Add to flour mixture, stirring just until dry ingredients are moistened. 2. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400° for 20 minutes or until golden. Remove from pans immediately, and let cool on a wire rack. NUTRITION PER SERVING CALORIES 147(26% from fat); FAT 4.3g (sat 0.8g,mono 1.2g,poly 1.9g); PROTEIN 3.1g; CHOLESTEROL 18mg; CALCIUM 69mg; SODIUM 62mg; FIBER 0.6g; IRON 1.1mg; CARBOHYDRATE 24.3g

Elizabeth's Zucchini Bread Category: Breads (BR) Source: From the Kitchen of Eliz.Englehart July 2006 HU: 6 Serves: 10-12 Posted by: NancyM (hartssy) Date: August 31, 2006 Nancy's Notes: I ran the recipe as is thru Recipe Builder at 10 servings. I'm sure it can be lightened by decreasing amt of nuts, egg substitute, and using half applesauce and half oil. However I've never made it with the lightened substitutions. I just cut the slices smaller.

Ingredients: 1 cup pecans chopped 1 1/2 cups shredded zucchini 1/2 cup extra light olive oil 1 cup turbinado sugar or Splenda (I use Splenda) 2 large eggs lightly beaten 2 tsp vanilla 1/2 tsp baking soda 1/2 to 3/4 tsp ground cinnamon 1/2 tsp fresh ground nutmeg 1/2 tsp salt 1/4 tsp baking powder 1 1/2 cups whole wheat flour (may use some white mixed in) Instructions: Preheat oven to 350 degrees. In a bowl, combine oil, sugar, eggs, vanilla, baking soda, cinnamon, salt, baking powder. With a hand mixer on medium speed, beat until ingredients are blended, or about 30 seconds. Add flour; mix until moistened. Stir in nuts and zucchini. Pour batter into a parchment paper lined loaf pan. Bake for about 65 to 75 minutes or until loaf tests done. I do first toothpick test at 60minutes.

ATSA SPICY PIZZA SAUSAGE Category: Meats (M) Source: Cooking Light Jan.2001 Yield: 5 cups (serving size 1/2 cup) HU: 5.5 Posted by: Hartssy (NancyM) Date: September 2, 2006 Cooking Light Notes - It's as bold as the name implies. Use some now and freeze the rest for a quick pizza later. This recipe goes with "Chicago-Style Pizza"

Ingredients: 1 lb ground turkey 1 lb ground pork 1/2 cup dry red wine 1/3 cup minced fresh parsley 2Tbl.grated parmesan cheese 1Tbl. Fennel seeds 1 1/2 tsp. crushed red pepper 1 tsp. salt 1/4 tsp. dried thyme 4 garlic cloves, crushed Directions: Combine all ingredients in a large bowl. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Note: The sausage can be frozen in zip-top plastic bags for up to 3 months. CALORIES: 203(61%

Peach Crumble Category: Desserts (D) HU: 2 Serves: 4 Posted by: Witchypooh29 (Terri) Date: September 3, 2006 Ingredients: 2 cups fresh sliced peaches 1/4 Cup uncooked oats 1 tbsp. light margarine 1 tbsp. flour 2 tbsp. brown sugar, unpacked Instructions: 1. Layer peaches in glass baking dish. 2. Mix all together until crumbly and sprinkle over top of peaches. 3. Bake at 350 for 35-4o min. or until topping is melted and golden brown.

Beef Tenderloins with French Onion Sauce Category: Meat (M) Source: Cooking Light, July 1999 HU: 6.8 Servings: 4 Posted by: Classact75 (Eileen) Date: September 3, 2006 Eileen’s Notes: The sauce was delicious and this recipe would be a terrific entree for company. I made a few minor changes: chopped the onions and mushrooms, added garlic when I sautéed them, added ground black pepper to the sauce, and then thickened the sauce at the end with cornstarch. The toasted bread was a nice touch but you could skip it and save a point on each serving.

Ingredients: 2 teaspoons butter or margarine, divided 2 cups thinly sliced onion 3 cups cremini or button mushroom caps, halved (about 1/2 pound) 2/3 cup water 1 (10 1/2-ounce) can beef consommé 1 teaspoon dried thyme 1/4 teaspoon salt 1/4 teaspoon coarsely ground black pepper 1/8 teaspoon garlic powder 4 (4-ounce) beef tenderloin steaks 1/2 cup dry red wine 4 (1-ounce) slices French bread (about 1 inch thick), toasted Instructions: 1. Melt 1 teaspoon butter in a large skillet over medium-high heat. Add onion and mushrooms; sauté 5 minutes, stirring frequently. Stir in water and consommé, scraping pan to loosen browned bits. Bring to a boil; cover and cook 10 minutes. Remove onion mixture from pan. 2. Combine thyme, salt, pepper, and garlic powder. Rub the thyme mixture over steaks. Melt 1 teaspoon butter in pan over medium-high heat. Add steaks; cook 3 minutes on each side or until browned. Remove steaks from pan; keep warm. 3. Add wine to pan, scraping pan to loosen browned bits. Stir in onion mixture; bring to a boil, and cook 1 minute. Return steaks to pan; simmer 1 minute. 4. Place one toast slice in each of 4 shallow serving bowls, and top each slice with steak. Spoon the onion mixture over each serving. Serve immediately. CALORIES 326(29% from fat); FAT 10.6g (sat 4.4g,mono 3.8g,poly 0.8g); PROTEIN 31.5g; CHOLESTEROL 75mg; CALCIUM 60mg; SODIUM 808mg; FIBER 2.8g; IRON 5.7mg; CARBOHYDRATE 25.4g

Eggplant Stacks Category: Vegetables (V) Source: Man in the Kitchen by Everett O. Amis HU: 1 Servings: 6 Posted by: Waneyvant Date: September 4, 2006 Ingredients: 1 medium raw eggplant 1 large tomato(es) 1 large onion(s) 6 tsp grated Parmesan cheese (see note) 6 tsp butter (see note) salt, to taste pepper, to taste Italian herb seasoning (or Herbes de Provence), to taste Instructions: Cut off ends and slice unpeeled eggplant into 1/2 inch thicknesses. Salt lightly on each side and arrange in one layer in a large, shallow baking dish, sprayed with cooking spray. Cover each slice of eggplant with a slice of onion, then lightly salt. Top the stacks with a large slice of tomato, also lightly salted. Sprinkle choice of herbs over top, and then top each stack with 1 tsp of butter. Cover baking dish tightly with foil, bake at 350 for about 1 hour. Then remove foil, sprinkle each stack with 1 tsp parmesan. Return uncovered to oven for another 15 minutes. NOTE: You may have more stacks; if you do, then just add 1 tsp each of butter and parmesan per stack. Points per stack are 1 point each. We served this as a side dish, and the leftovers were made into wonderful sandwiches the next day: split a good loaf of French bread, cover inside with smears of roasted garlic and light mayo, add your choice of a smoked gouda, havarti or mozzarella cheese, then add the eggplant stack. Wrap loaf in foil and heat for about 12 to 15 minutes.

Grape & Blue Cheese Truffles Category: Desserts (D) Source: Tyler Florence's Real Kitchen HU: 1 Servings: 20 Posted by: Leslie Date: September 8, 2006 Ingredients: 4 oz. cream cheese, softened 8 oz. blue cheese, softened (goat cheese is fine, too, but not as much a contrast in flavors) 3 T port 2 lbs seedless grapes, washed 1 c. pistachios, coarsely ground Instructions: Combine the cream cheese and blue cheese together in a bowl; add port and combine. Take a grape in one hand, a bit of cheese mixture in the other hand, and roll the grape in the cheese. Repeat with all of the grapes. Roll the cheese-covered grapes in the pistachios. Leslies Notes: These will resemble dessert truffles. I put mine in small truffle papers and arranged them on a plate.

Cheddar-Green Onion Muffins Category: Breads (BR) Source: Cooking Light, September 2006 HU: 2.96 (see my note) Servings: 12, 1 muffin each Posted by: CJMartin717 (Cindy) Date: September 9, 2006 Freezer Friendly CL: These muffins are delicious warm but can be made up to a month in advance and frozen in heavy-duty zip-top plastic bags. Cindy's Note: I subbed 3/4 cup of the flour with white whole-wheat flour, used light butter, and low-fat buttermilk. My changes resulted in muffins at 2.3 HUs each (111 calories, 3 g fat, 1 g fiber).

Ingredients: 1 3/4 cups all-purpose flour (about 7 3/4 ounces) 1/4 cup yellow cornmeal 1 teaspoon baking powder 1/2 teaspoon salt 1/4 teaspoon baking soda 1/4 teaspoon freshly ground black pepper 1/2 cup (2 ounces) reduced-fat shredded extra sharp cheddar cheese, divided 3 tablespoons chilled butter, cut into pieces 1 1/4 cups fat-free buttermilk 2 tablespoons chopped green onions 1 teaspoon minced garlic 1 large egg, lightly beaten Cooking spray Instructions: Preheat oven to 375°. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (through pepper) in a food processor; pulse 3 times to combine. Add 5 tablespoons cheese and butter; pulse 5 times or until mixture resembles coarse crumbs. Spoon mixture into a medium bowl. Combine buttermilk, onions, garlic, and egg; stir with a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 12 muffin cups coated with cooking spray. Sprinkle evenly with remaining 3 tablespoons cheese. Bake at 375° for 18 minutes or until a wooden pick inserted in center comes out clean. Cool for 5 minutes in pan on a wire rack; remove from pan. Cool completely on a wire rack. NUTRITION PER SERVING CALORIES 135(30% from fat); FAT 4.5g (sat 2.7g,mono 0.9g,poly 0.2g); PROTEIN 4.9g; CHOLESTEROL 29mg; CALCIUM 97mg; SODIUM 217mg; FIBER 0.6g; IRON 1.1mg; CARBOHYDRATE 18.6g

Blueberry-Beef Burgers Category: Sandwiches (SW) Source: The Essential Eating Well Cookbook HU: 4.5 Servings: 4 Posted by: CJMartin717 (Cindy) Date: September 9, 2006 Freezer Friendly EW note: Adding the antioxidant powers of blueberries to ground beef serves several purposes. Researchers are investigating the extent to which antioxidants counter the carcinogens that develop when red meat is grilled. With berries standing in for some of the meat, the fat content is reduced. The berries also supply moisture that leaner cuts of ground beef may lack, ensuring a juicy patty. Cindy's comment: These were generous sized burgers. You could easily stretch this to 5 servings. I froze some patties, uncooked, and thawed them before grilling. I served mine on Whole Wheat rolls with lettuce and Dijon Mustard.

Ingredients: 2 slices whole-wheat country bread, crusts removed, torn into pieces 1/3 cup fresh or frozen and thawed blueberries 1 tablespoon balsamic vinegar 2 teaspoons Dijon mustard 1 teaspoon Worcestershire sauce 2 cloves garlic, minced 1/4 teaspoon salt Fresh ground pepper to taste 12 ounces 90%-lean ground beef Instructions: 1. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl. 2. Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the food processor; process until pureed. Scrape into the bowl with the bread crumbs. Add ground beef and mix well. Divide into 4 equal portions and form into 1/2-inch thick patties. 3. Meanwhile, preheat broiler or and indoor or outdoor grill to medium-high. Cook patties until browned, 4-5 minutes per side. Serve immediately with or without rolls and toppings. Per serving: 200 calories, 9 g fat (4 g saturated, 4 g mono), 55 mg cholesterol, 10 g carbohydrate, 19 g protein, 1 g fiber, 351 mg sodium, 343 mg potassium, 3 mg iron.

Cheese-Onion Bannocks Category: Breads (BR) Source: Cooking Light, Sept. 2006 HU: 1.5 Servings: 16, (serving size: 1 wedge) Posted by: ejwyatt (Emily) Date: September 9, 2006 Quick and Easy CL Notes: Bannocks are Scottish oatcakes, similar to scones. Coarsely ground oats provide a hearty, slightly chewy texture to this savory version that's excellent as a snack or alongside a bowl of soup. Em’s Notes: These were a very nice bread side for soup. Very easy to make and very tasty. I made a ½ recipe and plan to freeze the extras.

Ingredients: Cooking spray 3/4 cup finely chopped onion 1/3 cup all-purpose flour (about 1 1/2 ounces) 2 cups regular oats 1 teaspoon baking powder 1/2 teaspoon salt 1/8 teaspoon ground red pepper 2 tablespoons chilled butter, cut into small pieces 1/2 cup (2 ounces) grated fresh Parmesan cheese 1/4 cup water 1/4 cup egg substitute Instructions: 1. Preheat oven to 400°. 2. Heat a small skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 8 minutes or until tender. Remove from heat; cool. 3. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour, oats, baking powder, salt, and pepper in a food processor; process until oats are coarsely ground (about 10 seconds). Add butter; pulse 3 times or until combined. Add onion and cheese; pulse 3 times or until blended. Place mixture in a medium bowl. Add 1/4 cup water and egg substitute, stirring until moist. Let mixture stand 1 minute. 4. Place mixture onto a lightly floured surface; knead lightly 3 times (dough will be sticky). Divide dough in half; press each half into a 5-inch circle. Cut each circle into 8 wedges. Place wedges on a baking sheet coated with cooking spray. Bake at 400° for 15 minutes or until lightly browned. Serve warm. CALORIES 75(35% from fat); FAT 2.9g (sat 1.3g,mono 1g,poly 0.3g); PROTEIN 3.2g; CHOLESTEROL 6mg; CALCIUM 54mg; SODIUM 161mg; FIBER 1.1g; IRON 0.7mg; CARBOHYDRATE 9.7g

Yogurt-Marinated Lamb Kebabs Source: Cooking Light June 1996 Category: Meats (M) HU: 10 * *(Big serving: 1 meat kebab, 1 veg kebab, 1 cup couscous--couscous is 3 points alone) Servings: 2 Posted by: Waneyvant Date: September 10, 2006 Cook's Note: I omitted the couscous, served with a rice pilaf, creamed spinach & Emily's eggplant tomato gratin. I subbed fresh rosemary for the dried. Ingredients: 1/2 pound lean boned leg of lamb 1/4 cup plain fat-free yogurt 1 tablespoon finely chopped onion 2 teaspoons olive oil 1 1/2 teaspoons ground cumin 1/2 teaspoon dried rosemary 1/2 teaspoon pepper 1/4 teaspoon salt 1 garlic clove, minced 2 cups (1-inch) sliced zucchini 6 large cherry tomatoes 1 small onion, cut into 4 wedges Cooking spray 2 cups cooked couscous Instructions: Trim fat from lamb. Cut lamb into 1-inch pieces; set aside. Combine yogurt and next 7 ingredients (yogurt through garlic) in a large zip-top plastic bag. Add lamb, zucchini, tomatoes, and onion wedges; seal, and marinate in refrigerator 8 hours, turning bag occasionally. Remove lamb and vegetables from bag, reserving marinade. Thread lamb onto 2 (10-inch) skewers. Thread zucchini, tomatoes, and onion wedges onto 2 (10-inch) skewers. Prepare grill or broiler. Place kebabs on grill rack or broiler pan coated with cooking spray; cook 7 minutes on each side or until done, basting occasionally with reserved marinade. Serve kebabs with couscous. CALORIES 464(25% from fat); FAT 12.8g (sat 3.1g,mono 6.5g,poly 1g); PROTEIN 35.4g; CHOLESTEROL 76mg; CALCIUM 116mg; SODIUM 390mg; FIBER 4.3g; IRON 5mg; CARBOHYDRATE 53.1g

Multigrain Pilaf with Sunflower Seeds Category: Rice, Pasta, Grains (RP) Source: Cooking Light, September 2006 HU: 3.7 Servings: 8 - serving size: 1/2 cup) Posted by: CJMartin717 (Cindy) Date: September 10, 2006 CL: Sunflower seeds and brown rice pack a double nutrition punch, enhancing this side dish with both vitamin E and niacin. This recipe calls for long-cooking barley and brown rice, but if you're in a hurry, substitute instant brown rice and quick-cooking barley. Just be sure to adjust cooking times according to package directions. Ingredients: 4 teaspoons canola oil, divided 1/3 cup sunflower seed kernels 1/2 teaspoon salt, divided 2 teaspoons butter 1 cup thinly sliced leek (about 1 large) 2 1/2 cups water 1 1/2 cups fat-free, less-sodium chicken broth 1/2 cup uncooked pearl barley 1/2 cup brown rice blend (such as Lundberg) or brown rice 1/2 cup dried currants 1/4 cup uncooked bulgur 1/4 cup chopped fresh parsley 1/4 teaspoon freshly ground black pepper Instructions: Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside. Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately. NUTRITION PER SERVING CALORIES 198(30% from fat); FAT 6.6g (sat 1.1g,mono 2.2g,poly 2.6g); PROTEIN 5g; CHOLESTEROL 3mg; CALCIUM 26mg; SODIUM 266mg; FIBER 4.9g; IRON 1.5mg; CARBOHYDRATE 32.7g

Maque Choux Category: Vegetables (V) Source: Cooking Light, September 2006 HU: 1.56 Servings: 10 - (serving size: 1/2 cup) Posted by: ejwyatt (Emily) Date: September 12, 2006 CL Notes: There are several theories about the name of this side dish (pronounced "mock shoe"). Some say it's derived from the Native American name for corn. Em’s Notes: This makes a lot of corn. I cut the recipe in half and used a fresh tomato instead of using ½ a can of diced tomatoes. The Cajun Mix is a nice blend. I think that it will be a versatile blend to use for seasoning chicken or fish. Ingredients: 1 tablespoon butter 5 cups fresh corn kernels (about 8 ears) 1 cup chopped onion 1/2 cup chopped poblano pepper 1 (14.5-ounce) can diced tomatoes, undrained 1 tablespoon Cajun Spice Mix 1/2 teaspoon salt 1/2 cup fat-free, less-sodium chicken broth Instructions: Melt butter in a large skillet over medium-high heat. Add corn, onion, and pepper; sauté for 10 minutes or until corn begins to brown. Add tomatoes, Cajun Spice Mix, salt, and broth; cook 20 minutes or until liquid almost evaporates, stirring occasionally. CALORIES 104(19% from fat); FAT 2.2g (sat 0.9g,mono 0.6g,poly 0.6g); PROTEIN 3.7g; CHOLESTEROL 3mg; CALCIUM 23mg; SODIUM 258mg; FIBER 3.5g; IRON 1.2mg; CARBOHYDRATE 20.3g

Cajun Spice Mix Category: Sauces/Spreads/Condiments (SC) Source: Cooking Light, September 2006 HU: 0 Servings: 16 - (serving size: 1 tablespoon) Posted by: ejwyatt (Emily) Date: September 12, 2006 CL Notes: This spice mix is used in many of the recipes in this feature. Leftovers can be stored in a sealed jar for up to three months. This recipe goes with Blackened Grouper, Dirty Rice, Maque Choux Ingredients: 3 tablespoons paprika 2 tablespoons ground red pepper 2 tablespoons dried thyme 2 tablespoons dried oregano 2 tablespoons onion powder 2 tablespoons garlic powder 1 tablespoon kosher salt 1 tablespoon black pepper 1 tablespoon sugar Instructions: Combine all ingredients in a small bowl. CALORIES 20(13% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.2g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 23mg; SODIUM 355mg; FIBER 1.4g; IRON 1.1mg; CARBOHYDRATE 4.2g

Chicken Milano Pasta Category: Rice, Pasta, Grains (RP) Source: Memphis Chef Shelley Baltz HU: 8 Servings: 6 Posted by: Waneyvant Date: September 12, 2006 Per Shelley's notes: this is quick & simple, and appeals to kids and adults alike. She calls this a "dump & bake" kind of dish, suitable for freezing for a later date. My notes: I used a whole can of quartered artichoke hearts, drained, plus a little extra fresh basil. I think you could reduce the cheese to save points, but this is delish as is! Ingredients: 1/2 cup chopped artichoke hearts 2 Tbsp capers 1/2 cup minced onion 1 tsp minced garlic clove 8 oz small shell pasta, uncooked 2 cups canned tomato sauce 2 cups water 1 Tbsp basil, chopped 1/4 cup Sundried Tomatoes (in oil) 2 cups chopped cooked chicken breast 1 cup part-skim mozzarella cheese 1/2 cup shredded Parmesan cheese Instructions: Place the pasta in a 9 x 13 baking dish. Stir the remaining ingredients, except cheeses, in a bowl and pour on top of the pasta. Top with cheese and bake at 350 for 45 minutes.

Brussels Sprouts with Sherry - Asiago Cream Sauce Category: Vegetables (V) Source: Eating Well October/November 2006 HU’s: 3 per serving Servings: 4 (about ¾ Cup each) Posted by: Aimster03 (Amy) Date: September 12, 2006 Quick & Easy EW: Can a rich cream sauce be healthy? Yes, when it is made with a little full flavored cheese like Asiago, low fat milk, and sherry. Look for dry-to-medium sherry sold with other fortified wines in your wine or liquor store. Amy’s Notes: This was a great accompaniment for a roasted chicken dinner. It went together in less than 20 minutes and the leftovers were full of flavor. Ingredients: 1 pound Brussels Sprouts trimmed and halved 1 tablespoon extra-virgin olive oil 2 tablespoons minced shallot 1 tablespoon all purpose flour 2/3 cup low fat milk 2 tablespoons sherry 1/3 cup finely shredded Asiago cheese 1/8 teaspoon salt freshly ground pepper to taste. Instructions: 1) Place brussels sprouts in a steamer basket and steam over 1 inch of boiling water until just tender (about 8 minutes) 2) Meanwhile, heat oil in a medium sauce pan over medium heat. Add shallot and cook, stirring once or twice until just starting to brown, 1 to 1 ½ minutes. Sprinkle in flour; stir until combined. Whisk in milk and sherry; bring to a simmer whisking constantly. Reduce to medium-low heat and simmer, stirring often, until thickened and bubbly about 3 minutes. Remove from heat; stir in cheese, salt and pepper. Combine sauce and brussels sprouts and serve. 146 calories, 8 fat, 3 fiber

Easy Creamed Spinach Category: Vegetables (V) Source: Pictsweet Spinach Bag HU: 1 Servings: 4 Posted by: Waneyvant Date: September 12, 2006 Ingredients: 14 oz bag of cut spinach 1 can cream of mushroom soup (I used Reduced fat) garlic salt black pepper 1 tsp sesame seeds 1/4 cup sliced almonds Instructions: Cook spinach for 3 minutes on high, then simmer for 4 more minutes; drain well; add soup, garlic salt & pepper to taste, 1 tsp of sesame seeds, top with 1/4 cup sliced almonds. Transfer to 1 1/2 quart baking dish that has been sprayed with cooking spray & bake for 20 minutes at 350. (I used the reduced fat soup and omitted the almonds and baked for 30 minutes, then sprinkled with some parm & baked another 5 minutes)

Sushi Rice Salad Category: Salad (S) Source: Moosewood Lowfat faves HU: 3 Core: Core if you sub Splenda Servings: 6 Posted by: Zephyr1 Date: September 12, 2006 Ingredients: 1 cup brown rice cooked, I used the precooked TJ brown rice 1/3 cup rice vinegar 2 Tbs sugar 1 tsp salt- I omitted this 2 tsp grated fresh ginger 1 cup grated carrots 1 red pepper chopped 1 cucumber chopped and peeled 1 to 2 tsp wasabi powder mixed with equal parts water to form paste 1 sheet nori- I omitted due to none in the house 1 Tbs toasted black sesame seeds Instructions: Combine vinegar, sugar, ginger and salt and bring to a simmer for 5 minutes. Then set aside. Combine the veggies, rice and sauce once it has cooled. Toss in the wasabi paste and then top with the sesame seeds. If using the nori run over a flame to gently toast then crumble and toss with the salad just before serving. My notes: do not toss all together till just before serving. If saving leftovers do not toss with sauce as it will make it too liquidy as it sits overnight. This looks and tastes like a sushi roll. We just loved it. Pairs nicely with the oriental flank steak.

Sausage and Peppers Category: Rice/Pasta/Grains (RP) Source: Cooking Light, January 2003 HU: 10 Servings: 6 Posted by: Shari (walkmuch) Date: September 13, 2006 My notes - not core due to the sausage but it's a one dish meal so 10pts isn't too horrible. I don't use the mozzarella since it didn't have much of an impact when I first made it. Not sure how that changes points. Skipping the pasta and making a sub would be great too! "This is my lightened version of a favorite dish. I usually have all of these ingredients on hand, and I can make the entire dish in the time it takes to boil the water and cook the pasta." --CL Reader Ingredients: Cooking spray 6 (4-ounce) links turkey Italian sausage 2 cups (1/4-inch strips) green bell pepper 1 cup (1/4-inch strips) red bell pepper 1 cup (1/4-inch strips) yellow bell pepper 6 garlic cloves, thinly sliced 1 (26-ounce) bottle fat-free pasta sauce (such as Healthy Choice) 1/2 cup (2 ounces) shredded part-skim mozzarella cheese 6 cups hot cooked penne (about 3/4 pound uncooked tube-shaped pasta) 2 tablespoons grated fresh Parmesan cheese Instructions: Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add sausage to pan; cook 8 minutes or until lightly browned, turning occasionally. Remove from pan; cool slightly. Cut sausage into 1/2-inch-thick slices. Wipe pan with paper towels; recoat with cooking spray. Place pan over mediumhigh heat. Add peppers; sauté 6 minutes. Add sausage; sauté 2 minutes. Add garlic; sauté 2 minutes. Add sauce; bring to a simmer. Reduce heat; cook 5 minutes, stirring occasionally. Remove from heat. Add mozzarella, stirring until melted. Place 1 cup pasta in each of 6 shallow bowls; spoon about 1 cup sausage mixture over each serving. Sprinkle each serving with 1 teaspoon Parmesan. NUTRITION PER SERVING CALORIES 483(26% from fat); FAT 13.9g (sat 4.8g,mono 3.2g,poly 3.7g); PROTEIN 33g; CHOLESTEROL 102mg; CALCIUM 158mg; SODIUM 1150mg; FIBER 5g; IRON 3.4mg; CARBOHYDRATE 55.7g

Spicy Asian Slaw Category: Vegetables (V) Source: CL September 2006 HU: 2 (per 1 cup serving) Servings: 6 Posted by jhoulihan Date: September 15, 2006 Jodi's Notes: I grated some carrots rather than using matchstick-cut carrots, and I think the carrots soaked up the sauce better as a result. I also used a mix of thinly slice red cabbage instead of the packaged coleslaw since that is what I had in the house. I also added about a 1/4 to a 1/2 teaspoon of sugar to the dressing after reading the existing reviews on CL.com. Ingredients: 1 cup matchstick-cut carrots 1/2 cup thinly sliced green onions 1 (16-ounce) package cabbage-and-carrot coleslaw 3 tablespoons seasoned rice vinegar 1 tablespoon creamy peanut butter 2 tablespoons low-sodium soy sauce 1 tablespoon fresh lime juice 1 tablespoon canola oil 2 teaspoons chile paste with garlic (such as sambal oelek) 2 tablespoons chopped dry-roasted peanuts Instructions: Combine first 3 ingredients in a large bowl. Combine vinegar and next 5 ingredients (through chile paste), stirring well with a whisk. Add vinegar mixture and peanuts to cabbage mixture; toss well.

Fennel-Crusted Sirloin Tips with Bell Peppers Category: Meats (M) Source: Eating Well, Oct/Nov 2006 or www.eatingwell.com HU: 7 Serves: 2 Posted by: CJMartin717 (Cindy) Date: September 17, 2006 EW: The mild anise flavor of fennel seed is balanced by the rich-tasting pan gravy and peppers. Serve with egg noodles tossed with parsley and a drizzle of extra-virgin olive oil. Cindy's Comments: The version in the magazine serves 4. This 2-serving version was online and saved me typing time. I didn't have enough peppers and added zucchini and mushrooms. There is a lot of sauce. I served this over egg noodles and ate it with a soup spoon. Ingredients: 8 ounces sirloin steak, trimmed of fat and cut into 1-inch chunks 1 teaspoon fennel seed, roughly chopped or coarsely ground in a spice mill 1/2 teaspoon kosher salt, divided 1 tablespoon extra-virgin olive oil 1 tablespoon minced garlic 3/4 cup reduced-sodium beef broth, divided 1/4 cup dry red wine 2 bell peppers, cut into 1-inch squares Freshly ground pepper to taste 1 tablespoon all-purpose flour Instructions: 1. Rub steak with fennel seed and 1/4 teaspoon salt, turning to coat on all sides. Heat oil in a large skillet over medium-high heat. Add the steak in a single layer and cook, turning once, until browned on the outside and still pink in the middle, 2 to 4 minutes. Transfer to a plate and cover with foil to keep warm. 2. Add garlic to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add 1/2 cup broth and wine, scraping up any browned bits with a wooden spoon. Add bell peppers, the remaining 1/4 teaspoon salt and pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook until the peppers are tender-crisp, 4 to 6 minutes. 3. Whisk the remaining 1/4 cup broth and flour in a small bowl. Add to the pepper mixture, increase heat to medium-high and bring to a simmer, stirring constantly. Return the steak to the pan. Adjust heat to maintain a slow simmer and cook, turning the meat once, about 2 minutes for medium-rare. Per serving: 327 calories; 15 g fat (4 g sat, 9 g mono); 55 mg cholesterol; 13 g carbohydrate; 28 g protein; 3 g fiber; 364 mg sodium; 719 mg potassium. Nutrition bonus: Vitamin C (380% daily value), Vitamin A (70% dv), Zinc (33% dv), Potassium (21% dv).

Pumpkin Bundt Cake Category: Desserts (D) HU: 3 Servings: 16 Posted by: CNeedles Date: September 18, 2006 Ingredients: cooking spray 1 1/2 cup canned pumpkin 3/4 cup Oregon Chai Caffeine-Free Original Chai Tea Latte 3 Tbsp fat-free vanilla yogurt 1 cup Egg Beaters Egg Beaters 1 package enriched pudding-type white cake dry mix Instructions: 1. Preheat oven to 350 F. Coat a 12-cup Bundt pan w/cooking spray and set aside. 2. Combine all ingredients in a large bowl, and beat at medium speed for 3 minutes. 3. Spoon the batter into the prepared Bundt pan. Bake for 50-55 minutes or until a wooden toothpick inserted in the center comes out clean. Cool for 10 minutes on a wire rack. Notes: I may add a cinnamon sugar topping next time. Add topping to bundt pan before pouring the batter in.

Poblano, Mango, and Black Bean Quesadillas Category: Vegetarian/Meatless (VG) Source: Cooking Light, September 2005 HU: 6.66 Servings: 4 - (serving size: 1 quesadilla) Posted by: ejwyatt (Emily) Date: September 20, 2006 Quick and Easy CL Notes: The sweetness of the mango balances the snappiness of the chile. Top quesadillas with fat-free sour cream and salsa, and serve with spinach and carrot salad. Em’s Notes: The CL web site reviews called these bland, but I didn’t think so at all. I may have used more poblano than the recipe calls for; I had 3 very small poblanos so I used them all. They were nice and spicy. The flavors balanced very well.

Ingredients: 1 teaspoon olive oil 1 1/2 cups presliced onion 1/2 teaspoon dried oregano 1/4 teaspoon salt 1/8 teaspoon black pepper 1 poblano chile, seeded and chopped 1 (15-ounce) can black beans, rinsed and drained 1 cup jarred sliced peeled mango (such as Del Monte SunFresh) 1/3 cup cubed peeled avocado 4 (8-inch) fat-free flour tortillas Cooking spray 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese Instructions: 1. Preheat broiler. 2. Heat oil in a large nonstick skillet over medium-high heat. Add onion, oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is tender. Add beans; cook 1 minute or until thoroughly heated. Remove from heat; stir in mango and avocado. 3. Place flour tortillas on a baking sheet coated with cooking spray. Arrange about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border. Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar cheese melts. CALORIES 334(25% from fat); FAT 9.3g (sat 2.9g,mono 3.5g,poly 0.9g); PROTEIN 13.2g; CHOLESTEROL 10mg; CALCIUM 253mg; SODIUM 753mg; FIBER 7.2g; IRON 3mg; CARBOHYDRATE 54.5g Cooking Light, SEPTEMBER 2005

Oven-Fried Zucchini Sticks Category: Vegetables (V) Source: Eating Well, Aug/Sept. 2005 HU: 1.5 Servings: 4 Posted by: ejwyatt (Emily) Date: September 20, 2006 Quick and Easy EW’s Notes: Every bit as good as the restaurant-appetizer version--no deep fryer required. Em’s Notes: These were very much like a fried zucchini appetizer. Nice light flavor, with a nice crisp coating. Ingredients: Canola oil cooking spray 1/2 cup whole-wheat flour 1/2 cup all-purpose flour 2 tablespoons cornmeal 1 teaspoon salt 1/2 teaspoon freshly ground pepper 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks 2 egg whites, lightly beaten Instructions: Preheat oven to 475°F. Coat a large baking sheet with cooking spray. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot. Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium. 1 1/2 Carbohydrate Serving

Classic Beef Pot Roast Category: Meats (M) Source: Cooking Light, October 2006 HUs: 6.5 per serving, 10 servings total, (serving size: 3 ounces roast, about 3/4 cup vegetables, and about 3 tablespoons cooking liquid) Posted By: Kwe 730 (Kim/IL) Date: September 23, 2006 Cuts of beef that perform well for pot roasting go by many different names: Blade roast, cross-rib roast (or shoulder clod), seven-bone pot roast, arm pot roast, and boneless chuck roast are all acceptable cuts for this traditional recipe. Kim's Notes: I would add more carrots to this depending on the number of people you plan to serve and I would also sprinkle some flour over the meat before browning to aid in better browning. Ingredients: 1 teaspoon olive oil 1 (3-pound) boneless chuck roast, trimmed 1 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 2 cups coarsely chopped onion 1 cup dry red wine 4 thyme sprigs

3 garlic cloves, chopped 1 (14-ounce) can fat-free, lesssodium beef broth 1 bay leaf 4 large carrots, peeled and cut diagonally into 1-inch pieces 2 pounds Yukon gold potatoes, peeled and cut into 2-inch pieces Fresh thyme leaves (optional)

Instructions: 1. Preheat oven to 350º. 2. Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle chuck roast with salt and pepper. Add roast to pan; cook 5 minutes, turning to brown on all sides. Remove roast from pan. Add onion to pan; sauté 8 minutes or until tender. 3. Return browned roast to pan. Add the red wine, thyme sprigs, chopped garlic, beef broth, and bay leaf to pan; bring to a simmer. Cover pan and bake at 350° for 1 1/2 hours or until the roast is almost tender. 4. Add carrots and potatoes to pan. Cover and bake an additional 1 hour or until vegetables are tender. Remove thyme sprigs and bay leaf from pan; discard. Shred meat with 2 forks. Serve roast with vegetable mixture and cooking liquid. Garnish with thyme leaves, if desired. NUTRITION PER SERVING: CALORIES 307(31% from fat); FAT 10.4g (sat 3.5g,mono 4.8g,poly 0.5g); PROTEIN 28.6g; CHOLESTEROL 85mg; CALCIUM 34mg; SODIUM 340mg; FIBER 2.8g; IRON 3.9mg; CARBOHYDRATE 23.7

Oven-Fried Chicken Source: October, 2006 Cooking Light Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh) HUs: 10 Serves: 4 Posted by: Donna/CAROTS Date: September 26, 2006 *My Notes: A great dish for when you want your "Fried Chicken Fix". Still rather high in HU's, but well worth it. Browning in the pan first before baking is key to this dish...it seals in the juices, and the coating "crisps" nicely. The red pepper also had a nice kick to it. The only change I made was that I marinated my chicken the night before in the buttermilk mixture. Yummo! Ingredients: 1 cup low-fat buttermilk 2 large egg whites, beaten 1 cup all-purpose flour (about 4 1/2 ounces) 1/3 cup cornmeal 1 teaspoon salt, divided 3/4 teaspoon freshly ground black pepper 1/4 teaspoon ground red pepper 2 chicken breast halves, skinned (about 1 pound) 2 chicken thighs, skinned (about 1/2 pound) 2 chicken drumsticks, skinned (about 1/2 pound) 2 tablespoons canola oil Cooking spray Instructions: Preheat oven to 425°. Cover a large baking sheet with parchment paper. Combine buttermilk and egg whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2 teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well. Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in buttermilk mixture; dredge in flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Place chicken on prepared baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes or until chicken is done. CALORIES 450(28% from fat); FAT 13.8g (sat 2.5g,mono 6.1g,poly 3.6g); PROTEIN 43.5g; CHOLESTEROL 109mg; CALCIUM 88mg; SODIUM 803mg; FIBER 1.7g; IRON 3.2mg; CARBOHYDRATE 35.3g

Pumpkin Cranberry Bread Source: www.verybestbaking.com Healthy Units: 4.5, 3 Servings: 24, 32 Posted By: Bawstinn36 (Maria) September 26, 2006 Comments: I subbed plain, lowfat yogurt for half of the oil, cut out 1/2 cup of sugar and added an additional 1/2 cup of cranberries. Came out very moist and flavorful. I used my Penzey's pumpkin pie spice which made the house smell so good. 3 cups all-purpose flour 1 tablespoon pumpkin pie spice 2 teaspoons pumpkin pie spice 2 teaspoons baking soda 1 1/2 teaspoons salt 2 1/2 cups granulated sugar 15 ounces pumpkin puree 4 whole eggs 1/2 cup vegetable oil 1/2 cup lowfat yogurt 1/2 cup orange juice 1 1/2 cups cranberries PREHEAT oven to 350° F. Grease and flour two 9 x 5-inch loaf pans. COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended. Add pumpkin mixture to flour mixture; stir just until moistened. Fold in cranberries. Spoon batter into prepared loaf pans. BAKE for 55 to 60 minutes or until wooden pick inserted in center comes out clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool completely. Per Serving (for 24 servings): 206 Calories; 6g Fat (24.7% calories from fat); 3g Protein; 36g Carbohydrate; 1g Dietary Fiber; Per Serving (for 32 servings): 154 Calories; 4g Fat (24.7% calories from fat); 2g Protein; 27g Carbohydrate; 1g Dietary Fiber

Roasted Maple Carrots with Browned Butter Source: www.cooksillustrated.com Servings: 8 Healthy Units: 1 Posted By: Bawstinn36 (Maria) September 26, 2006 Comments: This filled my criteria for a simple vegetable dish. Flavors would be great at Thanksgiving. I cooked at 425 degrees, as 475 seemed to be drying them out in my oven. 2 pounds baby carrots 1 1/2 teaspoons olive oil 1/2 teaspoon table salt 1 tablespoon butter 1 tablespoon maple syrup Adjust oven rack to middle position and heat oven to 475 degrees. Toss carrots, oil, and salt in broiler-pan bottom. Spread into single layer and roast 10 minutes. After 10 minutes, while carrots continue to roast, heat butter in small saucepan over medium heat, swirling occasionally, and simmer until deep gold, about 1 minute. Off heat, stir in maple syrup and drizzle mixture over carrots. Shake pan to coat, and continue roasting about 8 minutes longer, shaking pan twice more, until carrots are browned and tender. Per Serving (excluding unknown items): 70 Calories; 3g Fat (35.3% calories from fat); 1g Protein; 11g Carbohydrate; 2g Dietary Fiber;

Garlic-Rosemary Smashed Potatoes Source: www.cooksillustrated.com Servings: 6 Healthy Units: 4 Posted By: Bawstinn36 (Maria) September 26, 2006 Comments: I cut the amount of butter in half (original had 4 tablespoons) and doubled the garlic. Great "company" potatoes. 2 tablespoons unsalted butter 1/2 teaspoon chopped fresh rosemary 1 clove garlic -- minced or pressed through garlic press 2 pounds red potatoes 2 cloves garlic -- peeled 1 whole bay leaf 4 ounces light cream cheese -- at room temperature Heat butter in small skillet over medium heat; when foaming subsides, add rosemary and the minced garlic. Cook until just fragrant, about 30 seconds; set skillet aside. Place potatoes in large saucepan and cover with 1 inch cold water; add peeled garlic cloves, 1 teaspoon salt, and bay leaf. Bring to boil over high heat, then reduce heat to medium-low and simmer gently until paring knife can be inserted into potatoes with no resistance, 35 to 45 minutes. Reserve 1/2 cup cooking water, and then drain potatoes. Return potatoes to pot, discard bay but reserve garlic, and allow potatoes to stand in pot, uncovered, until surfaces are dry, about 5 minutes. While potatoes dry, whisk butter/garlic mixture, softened cream cheese, and cooked garlic cloves in medium bowl until smooth and fully incorporated. Add 1/4 cup of reserved cooking water, 1/2 teaspoon pepper, and 1/2 teaspoon salt. Using rubber spatula or back of wooden spoon, smash potatoes just enough to break skins. Fold in butter/cream cheese mixture until most of liquid has been absorbed and chunks of potatoes remain. Add more cooking water 1 tablespoon at a time as needed, until potatoes are slightly looser than desired (potatoes will thicken slightly with standing). Adjust seasonings with salt and pepper; serve immediately. Per Serving (excluding unknown items): 199 Calories; 7g Fat (32.4% calories from fat); 5g Protein; 29g Carbohydrate; 2g Dietary Fiber;

Maple-Walnut Apple Crisp Source: www.cookinglight.com Yield: 9 servings Healthy Units: 4.5 Posted By: Bawstinn36 (Maria) September 26, 2006 Comments: I made 1.5 times the recipe and it fit perfectly in an 11x7 pan. 1/3 cup all-purpose flour 1/2 cup packed light brown sugar 1/3 cup regular oats 1/4 teaspoon ground cinnamon 1/4 cup chilled butter or stick margarine, cut into small pieces 3 tablespoons chopped walnuts 7 cups sliced peeled Rome apple (about 3 pounds) 1/4 cup maple syrup 1/2 teaspoon ground cinnamon Preheat oven to 375°. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, oats, and 1/4 teaspoon cinnamon in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture is crumbly. Stir in walnuts. Combine apple and remaining ingredients in a large bowl; toss well. Spoon apple mixture into an 8-inch square baking dish or 1 1/2-quart casserole. Sprinkle with crumb mixture. Bake at 375° for 45 minutes or until golden brown. Serve warm. NUTRITION PER SERVING CALORIES 208(31% from fat); FAT 7.1g (sat 3.4g,mono 1.9g,poly 1.3g); PROTEIN 1.8g; CHOLESTEROL 14mg; CALCIUM 27mg; SODIUM 58mg; FIBER 2.3g; IRON 0.9mg; CARBOHYDRATE 36.5g

Spinach, Rice, and Feta Pie Source: Cooking Light, September 1996 Servings: 6 HU: 4 Posted by: Waneyvant Date: September 27, 2006 Waney Notes: this needed a lot more salt & I would add a little garlic, or maybe some Cavendar's Greek seasoning instead. 2 teaspoons margarine 3/4 cup chopped onion 2 teaspoons all-purpose flour 1/2 teaspoon salt 1/4 teaspoon pepper 1 1/2 cups 1% low-fat milk 2 cups cooked long-grain rice 3/4 cup (3 ounces) crumbled feta cheese 1 large egg, lightly beaten 2 large egg whites 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry Olive oil-flavored cooking spray 2 tablespoons grated Parmesan cheese Preheat oven to 400°. Melt margarine in large saucepan over medium heat. Add chopped onion, and sauté 3 minutes. Stir in flour, salt, and pepper. Gradually add milk, stirring with a whisk until well blended. Bring mixture to a simmer, and cook 1 minute or until slightly thick, stirring constantly. Remove saucepan from heat, and stir in the cooked rice, crumbled feta cheese, egg, egg whites, and spinach. Pour mixture into a 9-inch pie plate coated with cooking spray. Sprinkle Parmesan cheese over pie. Cover and chill. To serve, let stand 30 minutes at room temperature. Bake pie at 400° for 35 minutes or until set. Broil 2 minutes or until pie is golden brown. (Broiling instructions were not in the Complete Cooking Light, but were online. I did not need to broil) Note: Besides the nutrients listed below, each serving provides 3,909 IUs vitamin A and 13mg vitamin C. CALORIES 198(30% from fat); FAT 6.7g (sat 3.4g,mono 1.9g,poly 0.7g); PROTEIN 10g; CHOLESTEROL 53mg; CALCIUM 237mg; SODIUM 494mg; FIBER 2.3g; IRON 1.9mg; CARBOHYDRATE 24.8g

Hearty Beef and Tomato Stew Source: Cooking Light Oct, 2006 Yield: 8 servings (serving size: 1 1/2 cups stew and 1 tablespoon parsley) HU's: 6 Posted by: Donna/CAROTS Date: September 29, 2006 *My Notes-Nice, filling comfort food. Served with warm cornbread. I did use all fresh herbs. Smell awesome while simmering. It did take some time to prep, but I think it is very do-able for a weekday meal. 2 teaspoons olive oil 2 pounds sirloin steak, trimmed and cut into 1/2-inch cubes 1 cup finely chopped onion (about 1 medium) 3 garlic cloves, minced 1 tablespoon tomato paste 1 1/2 cups fat-free, less-sodium beef broth 4 cups cubed red potato (1 1/2 pounds) 2 cups sliced carrot 3/4 cup pinot noir or other spicy dry red wine 2 teaspoons chopped fresh thyme 1 (16-ounce) package frozen pearl onions 1 (28-ounce) can crushed tomatoes, undrained 1 rosemary sprig 1 bay leaf 1 teaspoon salt 3/4 teaspoon freshly ground black pepper 1/2 cup chopped fresh parsley Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes or until browned, stirring frequently. Remove beef from pan, reserving 1 tablespoon of drippings in pan. Add onion and garlic to pan; sauté 2 minutes or until onion begins to brown. Add tomato paste; cook 1 minute, stirring frequently. Add broth; bring to a boil. Return meat to pan. Add potato and next 7 ingredients (through bay leaf); bring to a simmer. Cover and cook 1 hour and 15 minutes or until vegetables are tender, stirring occasionally. Discard rosemary and bay leaf. Stir in salt and pepper. Top with parsley. CALORIES 329(21% from fat); FAT 7.5g (sat 2.6g,mono 3.3g,poly 0.4g); PROTEIN 31.1g; CHOLESTEROL 51mg; CALCIUM 93mg; SODIUM 630mg; FIBER 4.1g; IRON 4.3mg; CARBOHYDRATE 33.3g

Creamy Basil & Red Pepper Pasta Source: Kraftfoods.com HU's: 6 Yield: 4 ½ cups Servings: NA Posted by: Terri (witchypooh29) Date: September 29, 2006 2 cups penne pasta uncooked 4 oz. Philadelphia FF Cream Cheese ¼ cup of fat free milk 1 jar (7Oz.) roasted red peppers, well drained ½ cup fresh basil 2 Tbs. Kraft 100 % Grated Parmesan Cheese 1 lb. boneless chicken breast cut into bite size pieces Cook pasta as directed. Meanwhile place peppers, cream cheese, mike basil & cheese in blender, Blend till smooth Spray skillet with cooking spray. Add chicken & cook for 3-5 min. or until not pink. Stir in pepper mixture. Reduce heat to medium & cook for 5 min. or until heated through, stirring frequently Drain pasta. Add to chicken mixture

Tomato-Mushroom Soup Category: Soups Source: “The Big Book of Soups and Stews” by Maryana Vollstedt Healthy Units: 3 Servings: 6 Posted by: Andygrammy (Claudia) Date: 9/29/06 Comments: This soup needs to be refrigerated for a day before serving for the best flavor. Also, I first pureed it with an immersion blender, but found it was much improved by putting it through a standard blender for a very smooth, creamy texture. Ingredients: 1 tbsp vegetable oil 1 leek, white and light green parts only, sliced 1 cup chopped yellow onion 2 stalks celery, chopped 1 clove garlic, minced 8 ounces mushrooms, sliced 1 can (28 oz) whole tomatoes, coarsely chopped, with juice

1 tbsp sugar ½ tsp dried thyme 1 bay leaf 1 tsp salt freshly ground pepper, to taste 2 cups fat-free chicken broth or stock ½ cup dry white wine ½ cup half and half, or milk chopped parsley, for garnish

Instructions: In a large soup pot over medium heat, warm oil. Add leek, onion, celery, and garlic, and sauté for 2 minutes. Add mushrooms and sauté until vegetables are tender, about 5 minutes. Add tomatoes, sugar, thyme, bay leaf, salt, and pepper, and bring to a boil. Reduce heat to medium-low and simmer, covered, until vegetables are tender, 15 minutes. Remove bay leaf and discard. Transfer to a blender or food processor in batches and process until very smooth. Wash pot and return soup to pot. Add stock, wine, and half and half and simmer until flavors are blended, about 20 minutes. Do not boil. Ladle into bowls and sprinkle with parsley.

Curried Cream of Zucchini Soup Category: Soups Source: “Souped Up” by Sally Sampson Healthy Units: 3 (per Recipe Builder) Servings: 8 Posted by Andygrammy (Claudia) Date: 9/29/06 Comments: A very satisfying, creamy soup, using only ½ cup of cream for 8 generous 1 cup servings. If fat-free half-and-half is used instead, healthy units go down to 2. The recipe as written calls for no salt, but I added a teaspoon while cooking and felt it needed more at the table. Ingredients: 1 tbsp unsalted butter 1 to 2 Spanish onions, coarsely chopped 2 to 3 garlic cloves, pressed or finely chopped 1 ½ tsp curry powder 1 to 2 tsp peeled, finely chopped fresh ginger 3 large zucchini (2 to 2 1/4 lb) sliced ½ cup white rice 6 cups fat-free chicken broth or stock ½ cup heavy cream 2 tbsp chopped fresh mint or chopped fresh basil leaves (for garnish) Instructions: Place a heavy-bottomed stockpot over medium heat and, when it is hot, add the butter. When the butter has melted, add the onions, garlic, curry powder, ginger and zucchini, and cook until tender, 15 to 20 minutes. Add the rice and stock, raise the heat to high, and bring to a boil. Lower the heat to low and cook, partially covered, for 30 minutes. Remove the solids and place in a food processor or blender. Process until completely smooth, gradually adding the cooking liquid and cream. Serve immediately, garnished with mint and/or basil, if desired, or transfer to a container, cover, and refrigerate up to 3 days.

Pork Chops with Maple Mustard Glaze Category: Meat Source: Cooking Light Web Site Healthy Units: 5 Servings: 4 Posted by: Andygrammy (Claudia) Date: 9/29/06 CL Comments: Maple syrup makes a fine stand-in for honey or sugar in sauces. Here, it adds a rich, sweet note to herbed mustard sauce. This sauce goes nicely with sautéed chicken breasts as well. Claudia’s Comments: These were so easy and so delicious. I had fresh thyme, but used dried sage at half the amount called for. The sauce was “lick the plate” good! Ingredients: 1 teaspoon butter 4 (4-ounce) boneless pork loin chops, trimmed 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 cup fat-free, less-sodium chicken broth 1/4 cup pure maple syrup 2 tablespoons Dijon mustard 1 teaspoon chopped fresh sage 1 teaspoon chopped fresh thyme 2 teaspoons heavy cream Instructions: Melt butter in a large nonstick skillet over medium heat. Sprinkle pork chops evenly with salt and pepper; add pork to pan. Cook 4 minutes on each side or until lightly browned. Remove from pan; keep warm. Add broth and next 4 ingredients (through thyme) to pan. Bring to a boil, and cook for 3 minutes or until slightly thickened. Stir in cream, and reduce heat to medium. Return pork to pan; simmer 3 minutes or until pork is done, turning once. Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon sauce)CALORIES 214(22% from fat); FAT 5.2g (sat 1.9g,mono 1.9g,poly 0.6g); PROTEIN 26.3g; CHOLESTEROL 68mg; CALCIUM 38mg; SODIUM 751mg; FIBER 0.3g; IRON 1.2mg; CARBOHYDRATE 14.6g Cooking Light, MAY 2006

Chicken & Couscous soup Category of recipe: Soup Source (from CL or elsewhere): Best Ever soup recipes HU: 4 Core: + FP (Optional): yes Servings: 6 Posted by: Zephyr1 Date 10/1/06 Ingredients: 1 tbsp olive oil 1 onion sliced 1/2 tsp ground cumin 1/2 tsp paprika 1 tsp grated fresh ginger 1 clove garlic (I used 2) 2 celery stalks sliced 2 carrots sliced 2 zucchini sliced 1.125 liters chicken stock 2 chicken breast fillets sliced (I added about 1 cup chopped precooked) pinch of saffron 1/2 cup whole wheat couscous 2 tbsp fresh parsley Directions: Heat oil and sauté onion for 10 minutes till soft, then add cumin, paprika ginger and garlic stir for 1 more minute. Next add celery, carrot, and zucchini and coat with spices. Stir in stock and bring to a boil, then reduce heat and simmer partially covered till vegetables are tender about 15 minutes. Add the chicken and saffron cook about 5 minutes till chicken is tender. Stir in the couscous and add chopped parsley. Serves 6 Per Serving (excluding unknown items): 216 Calories; 5g Fat (21.1% calories from fat); 21g Protein; 19g Carbohydrate; 3g Dietary Fiber; 48mg Cholesterol; 1769mg Sodium. Exchanges: 1/2 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

Ginger-Chocolate Chip Biscotti CB (Cookies/Bars) Source: Cooking Light, NOVEMBER 1998 HU: 1 (adjusted recipe) to 1.4 (original recipe) Servings: 44 Yield: 3 dozen (I got 44 rather than 36) Posted by: CJMartin717 (Cindy) Date: 10-1-06 Cindy's Comments: My former neighbor said these were his favorite of the kinds I shared and Emily used “LOVED” and “FANTASTIC” to describe them after she tried them. 1 teaspoon vanilla extract 2 large eggs 1 large egg white 1 1/2 cups all-purpose flour 1/2 cup whole wheat pastry flour 1 cup sugar 1 teaspoon ground cinnamon 1/2 teaspoon baking powder

1/2 teaspoon baking soda 1/2 teaspoon salt 1/4 teaspoon ground cloves 1/2 cup semisweet chocolate chips -mini size 2 tablespoons crystallized ginger -minced Cooking spray

Preheat oven to 350°F. Combine vanilla, eggs, and egg white in a large bowl; stir with a whisk. Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour and next 7 ingredients (flour through cloves) in a medium bowl. Add flour mixture, chocolate minichips, and crystallized ginger to egg mixture; stir mixture until well blended. Divide dough in half, and turn out onto a baking sheet coated with cooking spray. Shape each portion of dough into a 12-inch-long roll; flatten to 1/2-inch thickness. Bake at 350° for 25 minutes. Remove rolls from baking sheet; cool rolls for 10 minutes on a wire rack. Cut each roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on baking sheet. Bake at 350° for 10 minutes. Turn cookies over; bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet; cool completely on wire racks. Note - I used the method where you stand the biscotti upright for the second baking rather than flip them over midway. MC NI: Per Serving (based on 44 servings): 52 Calories; 1g Fat (14.1% calories from fat); 1g Protein; 11g Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 49mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fat; 1/2 Other Carbohydrates. CL NUTRITION PER SERVING (based on 36 servings and using all white flour) CALORIES 65(17% from fat); FAT 1.2g (sat 0.6g,mono 0.4g,poly 0.1g); PROTEIN 1.3g; CHOLESTEROL 12mg; CALCIUM 9mg; SODIUM 62mg; FIBER 0.2g; IRON 0.5mg; CARBOHYDRATE 12.6g

Irish Cream Brownies Cooking Light, OCTOBER 2006 Yield: 16 servings (serving size: 1 brownie) Healthy Units: 3 Posted By: Bawstinn36 (Maria) October 1, 2006 For truly fudgy treats, be sure to cook the brownies until a wooden pick inserted in the center comes out almost clean. If you wait until the pick is clean, the brownies will be overcooked. Garnish the plate with a sprig of mint. 1 cup all-purpose flour (about 4 1/2 ounces) 1/2 cup unsweetened cocoa 1/4 teaspoon baking soda 1/4 teaspoon salt 1/3 cup semisweet chocolate chips 1/4 cup butter 1 cup sugar 1/2 cup egg substitute 1/4 cup Baileys Irish Cream 1 teaspoon vanilla extract Cooking spray Preheat oven to 350°. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking soda, and salt in a small bowl, stirring with a whisk. Place the chocolate chips and the butter in a large microwave-safe bowl. Microwave at HIGH 1 1/2 minutes or until the chocolate chips and butter melt, stirring every 30 seconds. Cool slightly. Add sugar and next 3 ingredients (through vanilla extract), stirring well with a whisk. Microwave at HIGH 1 minute or until sugar dissolves, stirring every 30 seconds. Fold in the flour mixture, stirring just until moist. Spread batter in a thin layer into a 9-inch square baking pan coated with cooking spray. Bake at 350° for 20 minutes or until a wooden pick inserted in center comes out almost clean. Cool on a wire rack. CALORIES 145(30% from fat); FAT 4.9g (sat 3g,mono 0.9g,poly 0.2g); PROTEIN 2.5g; CHOLESTEROL 8mg; CALCIUM 8mg; SODIUM 93mg; FIBER 1.1g; IRON 0.9mg; CARBOHYDRATE 23.8g

Scalloped Pumpkin and Spinach Category: Vegetables (V) Source: Cooking Light, October 1997 Healthy Units: 3.5 Servings: 6 Posted by: ejwyatt (Emily) Date: October 1, 2006 6 cups cubed peeled fresh pumpkin (2 pounds) Cooking spray 1 1/2 cups thinly sliced onion 1/4 cup all-purpose flour 2 cups low-salt chicken broth 1/2 teaspoon salt 1/4 teaspoon ground nutmeg 1/4 teaspoon pepper 3/4 cup (3 ounces) shredded reduced-fat Swiss cheese, divided 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry Preheat oven to 375°. Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside. Place a large nonstick skillet coated with cooking spray over medium heat; add onion, and sauté 7 minutes or until golden brown. Remove onion from skillet, and set aside. Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over medium heat or until thick and bubbly (about 6 minutes), stirring constantly. Remove from heat; stir in salt, nutmeg, and pepper. Combine pumpkin, onion, 1/4 cup cheese, and spinach in a bowl. Spoon pumpkin mixture into a 6-cup gratin dish coated with cooking spray. Pour sauce over pumpkin mixture. Sprinkle 1/2 cup cheese over gratin. Bake at 375° for 30 minutes or until bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before serving. Yield: 4 servings (serving size: 1 cup) CALORIES 189(25% from fat); FAT 5.3g (sat 2.5g,mono 1.8g,poly 0.4g); PROTEIN 13.5g; CHOLESTEROL 13mg; CALCIUM 377mg; SODIUM 421mg; FIBER 5.2g; IRON 4mg; CARBOHYDRATE 25.6g Cooking Light, OCTOBER 1997

White Bean, Artichoke, and Chard Ragout with Fennel Relish Category: Vegetarian/Meatless (VG) Source: Cooking Light, October 2004 Healthy Units: 5.5 Servings: 6 (serving size: 2 cups ragout and about 1/2 cup relish) Posted by: ejwyatt (Emily) Date: October 1, 2006 CL Notes: A crunchy topping of raw fennel and bell peppers makes an ideal accompaniment to the mellow flavors of this slow-simmered stew of beans and vegetables. You can make and refrigerate the relish up to a day ahead to save time. Em’s Notes: The reviews for this on the CL site were bad, but I thought that it was very tasty. It is a nice Sunday dinner. It takes just a little while to get it into the crock pot, but once you do, you just ignore it until it is ready. Ragout: 1 tablespoon olive oil 3 cups thinly sliced leek (about 2 large) 1 cup (1/2-inch-thick) slices carrot 3 garlic cloves, minced 3 cups cooked cannellini or Great Northern beans 2 1/2 cups chopped fennel bulb (about 1 large) 2 cups (1/2-inch) cubed red potatoes 1 cup chopped red bell pepper 3/4 cup water

1 teaspoon dried basil 3/4 teaspoon salt 1/4 teaspoon dried oregano 1/4 teaspoon black pepper 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, drained 1 (14-ounce) can vegetable broth 1 (9-ounce) package frozen artichoke hearts, thawed 2 cups chopped Swiss chard

Relish: 1 cup boiling water 6 sun-dried tomatoes, packed without oil 3 cups shredded fennel bulb (about 1 large) 1 cup diced yellow bell pepper 1/4 cup chopped fresh parsley

1 tablespoon fresh lemon juice 2 teaspoons olive oil 1/2 teaspoon sugar 1/4 teaspoon salt 1/8 teaspoon black pepper

To prepare ragout: heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add leek, carrot, and garlic; cover and cook 5 minutes or until tender. Place leek mixture in a 5-quart electric slow cooker. Add beans and next 11 ingredients (through artichokes). Cover and cook on high 8 hours or until vegetables are tender. Add chard; stir until chard wilts. To prepare relish, combine boiling water and sun-dried tomatoes; let stand 15 minutes or until soft. Drain; chop. Combine sun-dried tomatoes and remaining ingredients; let stand 30 minutes. CALORIES 290(16% from fat); FAT 5.3g (sat 0.8g,mono 2.8g,poly 0.7g); PROTEIN 13.6g; CHOLESTEROL 0.0mg; CALCIUM 191mg; SODIUM 885mg; FIBER 15.6g; IRON 5.5mg; CARBOHYDRATE 52.4g Cooking Light, OCTOBER 2004

New Hampshire Maple-Mustard Salad Dressing Source: CL Web Site Cooking Light, NOVEMBER 2004 Healthy Units: 1 Servings: 12 Posted by: Andygrammy (Claudia) Date: 10/02/06 Comments: We really loved this dressing as is, but it’s pretty sweet. Next time, I might cut back on the maple syrup a little, or add more vinegar. I served it over a salad of greens, sliced leftover pork, apples, walnuts, dried cranberries, red onion and a little shredded cheddar. Made a great combination. Ingredients: 1/3 cup maple syrup 2 tablespoons finely chopped shallots 3 tablespoons whole-grain Dijon mustard 2 tablespoons red wine vinegar 1 tablespoon canola oil 1/4 teaspoon freshly ground black pepper 1/8 teaspoon salt Instructions: Combine all ingredients in a medium bowl, stirring with a whisk. Yield: About 3/4 cup (serving size: 1 tablespoon) CALORIES 40(34% from fat); FAT 1.5g (sat 0.1g,mono 0.8g,poly 0.5g); PROTEIN 0.3g; CHOLESTEROL 0.0mg; CALCIUM 12mg; SODIUM 120mg; FIBER 0.1g; IRON 0.3mg; CARBOHYDRATE 6.7g

Beef and Vegetable Potpie Cooking Light, October 2006 Yield: 6 servings (serving size: 1 1/3 cups) Healthy Units: 6. Posted By: Bawstinn36 (Maria) October 2, 2006 Comments: I used baby bellas and only 1.5 tsp of oil total (did not get rid of the drippings). I used 1 Tbs of Worcestershire sauce, 1 cup of beef stock, and held off on adding it until the mixture had simmered for 10 minutes or so. I simmered the mixture for an additional 20 minutes. I used beef stock with the cornstarch. I also used garlic breadsticks. Someone on the CLBB thought about adding a can of fire-roasted tomatoes, which I think would be a good addition. I also thought about adding peas after the fact. As with most stews, the flavor was better after it sat for a day. I can see making the filling ahead of time, heating it up and then proceeding with the breadstick step to make it an easy weeknight meal. 1 tablespoon olive oil, divided 1 pound ground sirloin 2 cups chopped zucchini 1 cup pre-chopped onion 1 cup chopped carrot 1 teaspoon dried basil 1/2 teaspoon dried thyme 1 (8-ounce) package pre-sliced mushrooms 3 garlic cloves, minced 1/2 cup dry red wine

1/4 cup tomato paste 1 1/2 teaspoons Worcestershire sauce 1/2 teaspoon freshly ground black pepper 1 (14-ounce) can fat-free, less-sodium beef broth 2 tablespoons cornstarch 2 tablespoons water Cooking spray 1 (11-ounce) can refrigerated soft breadstick dough

Preheat oven to 400°. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add beef; cook 3 minutes or until browned, stirring to crumble. Drain. Wipe drippings from pan with a paper towel. Heat remaining 1 1/2 teaspoons oil in pan. Add zucchini and next 6 ingredients (through garlic); sauté 7 minutes or until vegetables are tender. Return beef to pan. Stir in wine, tomato paste, Worcestershire sauce, pepper, and broth. Bring to a boil; cook 3 minutes. Combine cornstarch and 2 tablespoons water in a small bowl; stir with a whisk. Add the cornstarch mixture to the pan; cook 1 minute, stirring constantly. Spoon beef mixture into an 11 x 7-inch baking dish coated with cooking spray. Separate breadstick dough into strips. Arrange strips in a lattice fashion over beef mixture. Bake at 400° for 12 minutes or until browned. NUTRITION PER SERVING CALORIES 313(24% from fat); FAT 8.5g (sat 1.7g,mono 3g,poly 0.7g); PROTEIN 22g; CHOLESTEROL 40mg; CALCIUM 41mg; SODIUM 679mg; FIBER 2.7g;

Matter Paneer Made Simple Category: Vegetarian/Meatless (VG) Source: Vegetarian Times, October 2006 Healthy Units: 5 Servings: 6 Posted by: ejwyatt (Emily) Date: October 3, 2006 Quick and Easy VT Notes: Nidhi, a lifelong vegetarian, streamlined her mother’s matter Paneer recipe to make a meal her friends love. “My mother’s version takes twice as long and uses lots of heavy cream and ghee [clarified butter],” she says. Paneer is a mild, fresh cheese used in Indian stews. To make this recipe vegan, Nidhi omits the sour cream, uses cubed tofu instead of Paneer and cooks the stew 10 to 15 minutes more. Em’s Notes: I found the Paneer at an Indian grocer. It is very mild. If you can’t find it and don’t want to sub tofu, I think that a block of mozzarella cubed would be close. The nutrition info in the recipe below is based on the original ingredient list. I don't think that my changes would make much difference.

1 large onion, quartered 1 ½ Tbsp vegetable oil (I used about 2 tsp) ½ tsp whole brown mustard seeds ½ tsp ground cumin 1 bay leaf 1 clove garlic, minced 1 15-oz can tomato sauce 2 tsp ground coriander

1 tsp garam masala ½ tsp ground turmeric ½ tsp salt ½ tsp paprika 1 10-oz pkg. frozen peas, thawed 3 Tbsp reduced-fat sour cream (I used nonfat) ¼ tsp sugar 1 8-oz pkg. paneer, cut into 1” cube

Puree onion in food processor. Heat oil in post over medium heat. Add mustard seeds, cumin and bay leaf. Cook 1 minute, or until fragrant. Add onion and garlic, and sauté 5 to 7 minutes, or until browned. Stir in tomato sauce, coriander, garam masala, tumeric, salt and paprika. Simmer 10 minutes, or until sauce thickens, stirring occasionally. Add up to ½ cup water if sauce is too thick. Stir in peas, sour cream and sugar. Simmer 5 minutes, or until peas are heated through. Fold in paneer, and cook 3 minutes more. Remove bay leaf, and serve hot with basmati rice or naan bread.

CALORIES 244; FAT 14g (sat 7.5g); PROTEIN 13g; CHOLESTEROL 43mg; SODIUM 754mg; FIBER 4g; CARBOHYDRATE 17g

Big Easy Shrimp, WW Style Type: Seafood Source: modified from South Beach diet HUs: 4 Servings: 4 Posted by condiment (Elizabeth) October 4 2006 Ingredients 1 medium onion(s) 1 medium green pepper(s) 1 medium sweet red pepper(s) 1 medium stalk celery 1 clove garlic clove(s) 32 oz canned stewed tomatoes 2 leaf bay leaf 1 tsp black pepper 2 tsp Worcestershire sauce 1/2 tsp hot pepper sauce (or to taste) 1 pound shrimp 4 slices Farmland Hickory Smoked Bacon - Center Cut Instructions Cook the bacon in a large skillet over medium heat until crisp. Place on a paper towel lined plate to drain. Crumble when cool. Remove and discard all but 1 tablespoon drippings from the skillet. In the hot drippings over medium heat, cook the onion, bell pepper and celery for 5 minutes, or until tender. Stir in the garlic and cool for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, heat to low and simmer for 20 minutes. Add the shrimp and bacon and cook for 10 minutes, or until the shrimp are opaque. Remove and discard the bay leaf before serving.

New England Turkey Burgers with the Works Category: Meat Source: Rachel Ray everyday magazine Oct. 2006 Healthy Units (WW Points): 6.5 Core: + FP (Optional): Yes but add for cranberry toping Servings: 4 Posted by: Zephyr1 Date: 10/4/06 1 tablespoon unsalted butter 1 McIntosh apple-cored, quartered and finely chopped 1 small onion, finely chopped 2 celery ribs from the heart, finely chopped 1 teaspoon poultry seasoning Salt and freshly ground pepper 1 pounds ground turkey breast Flat-leaf parsley, finely chopped (a generous handful) 1 tablespoon extra-virgin olive oil (EVOO) 1 cup whole-berry cranberry sauce-prepared or homemade 1 tablespoon finely grated orange zest 2 scallions, finely chopped 1. In a nonstick skillet, melt 1 tablespoon butter over medium heat. Add the apple, onion and celery; season with the poultry seasoning, and salt and pepper to taste. Cook, stirring occasionally, until the onion is tender, 5 to 6 minutes. Transfer to a bowl and let cool for 5 minutes. Wipe the skillet clean and return it to the stove. 2. Add the turkey and parsley to the apple mixture, season with salt and pepper and combine with a fork; form into four 4-inch patties. In the skillet, heat the EVOO, 1 turn of the pan, over medium-high heat. Cook the patties for about 8 minutes on each side, lowering the heat for the last 2 or 3 minutes. 3. While the burgers cook, mix the cranberry sauce, orange zest and scallions. 4. Place the burgers on plate then top with desired amount of cranberry mixture. Per Serving (excluding unknown items): 325 Calories; 7g Fat (20.2% calories from fat); 29g Protein; 36g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol; 96mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 2 Other Carbohydrates.

Two-Potato Lamb Stew with Roasted Garlic Source: Cooking Light, January 2006 HU: 6.5 Servings: 8 (serving size: 1 1/3 cup) Posted by Waneyvant Date: October 6, 2006 Start the stew when you start to roast the garlic, this is very delish. 1 garlic head Cooking spray 4 c. coarsely chopped onion 4 garlic cloves, minced 1/3 c. all-purpose flour 2 pounds boneless leg of lamb, trimmed and cut into bite-sized pieces 2 tsp. olive oil 1 tsp. salt, divided 1/2 tsp. freshly ground black pepper, divided 1 c. dry red wine 3 c. less-sodium beef broth 2 1/2 c. (1-inch) cubed peeled sweet potato (about 10 oz) 2 1/2 c. (1-inch) cubed peeled Yukon gold potato (about 10 oz) 2 1/2 c. (1/2-inch) slices peeled parsnip (about 10 oz) 1 T. chopped fresh rosemary Preheat oven to 350°. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake for 45 minutes or until tender; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add 4 garlic cloves; sauté 1 minute. Spoon onion mixture into a bowl. Place flour in a shallow bowl or ziplock bag. Dredge lamb in flour, shaking off excess. Heat oil in pan over medium-high heat. Add half of lamb mixture; sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Cook 6 minutes, browning on all sides. Add browned lamb to onion mixture. Repeat procedure with remaining lamb mixture, 1/4 tsp. salt, and 1/8 tsp. pepper. Add wine to pan, scraping to loosen browned bits. Stir in lamb mixture & broth; bring to a boil. Cover, reduce heat, and simmer 1 hour or until lamb is just tender. Stir in potatoes and parsnip. Cover and simmer 30 minutes. Stir in roasted garlic, remaining 1/2 tsp. salt, remaining 1/4 tsp. pepper, and rosemary; simmer 10 minutes. CAL 316(30% from fat); FAT 10.5g; FIBER 4.9g

Basil Shrimp with Feta and Orzo Fish/Seafood 2001 Cooking Light Annual Servings: 2 (serving size: 1 cup orzo and about 5 ounces shrimp) HU: 10.5 Posted by DebMj1 October 7, 2006 Deb's Notes: I don't think the oil is necessary and I always omit it. If you can't find the oven bags, just use a large sheet of foil, folded over and crimped. 1 regular-size foil oven bag Cooking spray 1/2 cup uncooked orzo (rice-shaped pasta) 2 teaspoons olive oil, divided 1 cup diced tomato 3/4 cup sliced green onions 1/2 cup (2 ounces) crumbled feta cheese 1/2 teaspoon grated lemon rind 1 tablespoon fresh lemon juice 1/4 teaspoon salt 1/4 teaspoon black pepper 3/4 pound large shrimp, peeled and deveined 1/4 cup chopped fresh basil Preheat oven to 450°. Coat inside of oven bag with cooking spray. Place the bag on a large shallow baking pan. Cook the pasta in boiling water 5 minutes, omitting salt and fat; drain. Place the pasta in a large bowl. Stir in 1 teaspoon oil and next 7 ingredients (1 teaspoon oil through pepper). Place the orzo mixture in prepared oven bag. Combine shrimp and basil. Arrange shrimp mixture on orzo mixture. Fold edge of bag over to seal. Bake at 450° for 25 minutes or until the shrimp are done. Cut open bag with a sharp knife, and peel back the foil. Drizzle with 1 teaspoon oil. NUTRITION PER SERVING CALORIES 498(26% from fat); FAT 14.4g (sat 5.5g,mono 5.1g,poly 1.9g); PROTEIN 38.8g; CHOLESTEROL 219mg; CALCIUM 258mg; SODIUM 817mg; FIBER 3.4g; IRON 6.5mg; CARBOHYDRATE 52.7g

Spinach-Pear Salad with Honey-Bacon Vinaigrette Salads Cooking Light Oct 2006 HU: 1.3 Serves 8 Posted by Leslie8908 October 8, 2006 CL Notes: Although this pleasantly wilted salad is best made shortly before serving, you can prepare and chill the vinaigrette up to a day in advance; microwave at HIGH for 30 seconds and stir well before tossing with the salad ingredients. My Notes: CL said this serves 16, but after the wilting I think it’s more like 8. The calculated points reflect 8 servings. VINAIGRETTE: 4 bacon slices 1/4 cup cider vinegar 1/4 cup rice vinegar 2 tablespoons honey 2 teaspoons Dijon mustard 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper SALAD: 1/3 cup thinly vertically sliced red onion 2 large ripe Bartlett pears, cored and cut lengthwise into 1/4-inch-thick slices (about 3 cups) 1 (10-ounce) package fresh spinach To prepare vinaigrette, cook bacon in a medium nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble bacon; set aside. Add vinegars, honey, mustard, salt, and pepper to drippings in pan, stirring with a whisk; bring to a boil. Remove from heat. To prepare salad, combine onion, pears, spinach, and bacon in a large bowl. Drizzle with vinaigrette, and toss gently to coat. CALORIES 82; FAT 2g; PROTEIN 2.4g; CHOLESTEROL 4mg; CALCIUM 42mg; SODIUM 206mg; FIBER 2.6g; IRON 1.4mg; CARBOHYDRATE 14.4g

Lemon-Shallot Scallops II Fish/Seafood HU: 5 per serving (4.5 without the flour coating) Serves: 4 (1/2 cup per serving) Source: A recipe from a magazine several years ago (not Cooking Light) Posted by: Jill (Jill W.) Date: October 8, 2006 Note: I just discovered this recipe is almost identical to one posted on page 1189 in the Comps. I am not sure what the source of our recipe was but I do know it was not from Cooking Light. The ingredients are the same in both recipes but in different quantities. Another thing that we do is coat the scallops with flour prior to cooking as well. Ingredients: 2 tsp. olive oil 1-1/2 lb. sea scallops 4 Tbsp. flour 1/2 tsp. salt 1/4 tsp. pepper 2 tsp. butter 3 Tbs. minced shallots

1/2 tsp. bottled (or fresh) minced garlic 1/4 c. dry white wine 1 Tbs. fresh lemon juice 2 Tbs. Finely chopped fresh parsley Lemon wedges (optional)

Instructions: Rinse scallops and pat dry with paper towels. Mix flour, salt and pepper together. Toss scallops in this mixture. Heat olive oil in a large nonstick skillet over medium-high heat. Add scallops to pan and sauté 2 min. on each side. Remove from pan and keep warm. Melt butter in pan. Add shallots and garlic, sauté 20 sec. Add wine and juice, cook 1 minute. Return scallops to pan, toss to coat. Remove from heat; sprinkle with parsley. Serve with lemon wedges if desired. Nutritional information without the flour: 4.5 HU’s Calories 204; Fat 5.4; Protein 28.9; Carb 6 g; Fiber 0.2; Chol 61 mg.; Iron 0.8: Sodium 581 mg.; Calcium 49 mg. Add an additional ½ HU for the flour coating

BUFFALO CHICKEN BASEBALLS Source: Pillsbury website Category: Poultry HU’s: 8.5 per serving Serves: 4 Posted by: Nikkie1t (Tracy) Date: October 9, 2006 Ingredients: 2 cups cooked chicken 3 oz. light cream cheese 2 Tbls. Tbls. Frank's Red Hot sauce 2 Tbls. Chopped onion 1 stalk celery, diced 2 Tbls. Light margarine – (Or you can used 2 tsp. olive oil instead) salt and pepper to taste 1 container Light Crescent Rolls Bread Crumbs (Optional) Instructions: Mix together until smooth the cream cheese, butter, onion, celery, hot sauce, salt and pepper. Add 2 cups cooked chicken and mix. Separate the crescent rolls into four rectangles, pressing the seams together. Put about ½ cup of the mixture in the center of each of the rectangles and fold the corners to the top to seal. Sprinkle breadcrumbs on top and bake at 350 degrees for 20 minutes.

Greek-Style Stuffed Eggplant Source: Cooking Light June 2003 HU: 4.9 Servings: 4 (serving size: 1 stuffed eggplant half) Posted by: Waneyvant Date: Oct. 10, 2006 I cut the recipe in 1/2; made it in advance, baked at 350 until warm through; used panko instead of fresh bread crumbs; reduced the feta; HU is for recipe as written 2 eggplants, cut in half lengthwise (about 3 pounds) 1/4 c. water Cooking spray 1 c. chopped onion 1 c. chopped plum tomato 1/4 c. white wine 3 garlic cloves, minced 1 c. (4 oz) crumbled feta cheese 1/2 c. chopped fresh parsley, divided 3/4 tsp. salt, divided 1/4 tsp. freshly ground black pepper 2 (1-oz) slices French bread 2 T. grated fresh Parmesan cheese Carefully remove pulp from each eggplant, reserving shells. Coarsely chop pulp to measure 6 cups. Place eggplant shells; cut sides down, in a 10-inch square baking dish. Add water to dish. Cover and microwave at high 5 minutes or until shells are tender. Keep warm. Preheat broiler. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add eggplant pulp; sauté 7 minutes. Add onion; sauté 2 minutes. Stir in tomato, wine, and garlic; cook 3 minutes or until liquid almost evaporates, stirring occasionally. Remove from heat; add feta, 1/4 cup parsley, 1/2 teaspoon salt, and pepper, stirring to combine. Spoon 3/4 cup eggplant mixture into each eggplant shell. Place the bread slices in food processor; pulse 10 times or until coarse crumbs measure 1 cup. Combine breadcrumbs, 1/4 cup parsley, 1/4 teaspoon salt, and Parmesan, stirring well. Sprinkle 1/4 cup breadcrumb mixture over each stuffed shell. Arrange shells on a baking sheet coated with cooking spray; broil 2 minutes or until lightly browned. CALORIES 250(30% from fat); FAT 8.4g (sat 5.1g,mono 1.6g,poly 0.6g); PROTEIN 11.3g; CHOLESTEROL 29mg; CALCIUM 246mg; SODIUM 906mg; FIBER 10.3g; IRON 2.3mg; CARBOHYDRATE 35.3g

Chicken Souvlaki with Tzatziki Sauce Cooking Light, MARCH 2003 Servings: 2 (serving size: 2 skewers and about 1/4 cup tzatziki sauce) HU: 4.3 Posted by: Waneyvant (Jane) Date: October 10, 2006 Waney Notes: I doubled the recipe, & next time will sub reduced fat yogurt for the fat free. We made these on the grill. Ingredients: Souvlaki: 3 tablespoons fresh lemon juice 1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano 2 teaspoons olive oil 1/2 teaspoon salt 4 garlic cloves, minced 1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces 1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices Cooking spray Tzatziki Sauce: 1/2 cup cucumber, peeled, seeded, and shredded 1/2 cup plain low-fat yogurt 1 tablespoon lemon juice 1/4 teaspoon salt 1 garlic clove, minced Instructions: To prepare Souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once. Remove chicken from bag; discard marinade. Thread the chicken and zucchini, alternately onto each of 4 (8-inch) skewers. Heat a grill pan coated with cooking spray over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning once. To prepare tzatziki sauce, combine cucumber, yogurt, 1 tablespoon lemon juice, 1/4 teaspoon salt, and 1 garlic clove, stirring well. Serve the tzatziki sauce with Souvlaki. CALORIES 219(19% from fat); FAT 4.7g (sat 1.3g,mono 2.3g,poly 0.6g); PROTEIN 30.9g; CHOLESTEROL 69mg; CALCIUM 161mg; SODIUM 705mg; FIBER 2.4g; IRON 1.4mg; CARBOHYDRATE 12.3g

Pork and Peanut Noodle Salad Source: Cooking Light (www.cookinglight.com) Servings: 4 (serving size: 1 1/4 cups) HU: 6.5 Posted by: Kim (kwe730) for Zephyr October 11, 2006 Comments: Michelle asked me to post this. This was yummos! Ingredients: 4 ounces uncooked soba (buckwheat) noodles 1/4 cup creamy peanut butter 1/4 cup hoisin sauce 2 tablespoons rice vinegar 2 tablespoons fresh lime juice 1 tablespoon low-sodium soy sauce 2 teaspoons Sriracha (hot chile sauce, such as Huy Fong) 1/4 teaspoon crushed red pepper 1 cup (1/2-inch) cubed Simply Roasted Pork (about 6 ounces) 1/2 cup finely chopped carrots 1/2 cup chopped green onions 1/3 cup finely chopped celery Cook noodles according to package directions, omitting salt and fat. Combine peanut butter and next 6 ingredients (through crushed red pepper) in a large bowl, stirring with a whisk. Add noodles, Simply Roasted Pork, and remaining ingredients, tossing gently to coat. Chill. NUTRITION PER SERVING CALORIES 301(31% from fat); FAT 10.5g (sat 2.3g,mono 4.8g,poly 2.7g); PROTEIN 15.9g; CHOLESTEROL 20mg; CALCIUM 39mg; SODIUM 814mg; FIBER 2.7g; IRON 1.8mg; CARBOHYDRATE 39.3g

Whole Wheat Couscous with Almonds Category: Rice/Pasta/Grains Source: Dr. Andrew Weil in October, 2006 Body & Soul magazine HU: 3/2.5 Servings: 4/6 Posted by DebMj1 October 11, 2006 Ingredients: 1 cup whole wheat couscous 1 1/2 cups water (I used low-sodium, nonfat chicken broth) 3 Tbsps. slivered almonds 1 tsp. extra-virgin olive oil 1 plum tomato, coarsely chopped 1 Tbsp. chopped parsley 1 Tbsp. capers, rinsed and drained 1 garlic clove, minced coarse salt to taste Notes: Using whole wheat couscous adds fiber to this side dish. Serving it at room temperature rather than chilled allows the flavors to come through. Instructions: Place the couscous in a medium bowl and pour 1 1/2 cups of boiling water over it. Stir, cover and let it stand 10 minutes. Meanwhile in a small skillet, toast the almonds over medium heat until lightly golden, about 3 minutes; remove from heat. Uncover the couscous and add the almonds, oil, tomato, parsley, capers and garlic. Season the mixture with salt and fluff with a fork. Serve at room temperature. Per serving: 149 calories, 5 gms. Protein, 4 gms. fat, 25 gms. carbs and 4 gms. fiber.

Skillet Stuffed Peppers Cooking Light May 2004 Main Dish HU: 7 per serving Servings: 4 (serving size: 1 stuffed pepper half) Posted by Carrie DeCormier(hoochifyd) 10/11/06 Ingredients: 2 large green bell peppers, halved lengthwise and seeded Cooking spray 3/4 pound ground round 1/2 cup water 1 (1.25-ounce) package taco seasoning 1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes) 1/4 cup (1 ounce) reduced-fat shredded cheddar cheese Cracked black pepper (optional) Instructions: Place the bell pepper halves, cut sides down, on a microwave-safe dish; cover with plastic wrap. Microwave at HIGH 3 minutes and 30 seconds or until pepper halves are crisp-tender. Let stand, covered, 3 minutes (peppers will soften). While the peppers cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 3 minutes, stirring to crumble. Add water and seasoning, and stir to combine. Cover, reduce heat, and cook 5 minutes or until done. While beef cooks and peppers stand, cook the potatoes in microwave according to package directions, omitting salt and fat. Spoon 1/2 cup beef mixture into each pepper half; top each with 2/3 cup potatoes. Sprinkle each pepper half with 1 tablespoon cheese. Garnish with black pepper, if desired. NUTRITION PER SERVING CALORIES 338(36% from fat); FAT 13.4g (sat 5.3g,mono 5.7g,poly 0.4g); PROTEIN 20.1g; CHOLESTEROL 59mg; CALCIUM 48mg; SODIUM 663mg; FIBER 5.1g; IRON 2.4mg; CARBOHYDRATE 29.3g

Greek Spinach & Orzo Soup Category: Soup Source: Adapted from A Beautiful Bowl of Soup Healthy Units: 2 Servings: 6 (1½ cups) Posted by Classact75 (Eileen) October 12, 2006 Quick & Easy Freezer Friendly Eileen’s Notes: This is a beautiful bowl of soup and really tasty. The original recipe called for double the oil and orzo but after making the recipe many times I found that cutting the amounts in ½ ( as posted) is plenty. The original recipe also called for nonfat vegetable broth but now I use FF chicken broth. I omit the parsley and lemon juice. Ingredients: 1 tablespoon olive oil 1 cup onion, coarsely chopped 1 medium red bell pepper, seeded and diced 3 cloves garlic, minced 5 cups fat-free reduced sodium chicken broth 14.5 ounces canned diced tomatoes, undrained 6 ounces fresh spinach, shredded 1/4 cup orzo (uncooked) 1/4 cup Italian parsley -- chopped 1/4 cup fresh lemon juice Directions: Heat the oil in a Dutch oven over medium heat. Add the onion; cook, stir occasionally, until translucent, about 5 minutes. Add the bell pepper and garlic, continue cooking, stir occasionally, until the onion is golden and the bell pepper softens, about 5 minutes. Add the vegetable stock and tomatoes with juice. Increase the heat to high and bring to a boil. Stir in the spinach, parsley, and orzo. Reduce the heat, cover, and simmer, stir occasionally, until the spinach is wilted and the orzo is tender, about 10 minutes. Stir in the lemon juice. Season to taste with salt and pepper. If preparing in advance, leave out the lemon juice and stir in the lemon juice while reheating. CALORIES 124; FAT 3g; PROTEIN 12g; CHOLESTEROL 0mg; SODIUM 448mg; FIBER 3g; CARBOHYDRATE 21g

Kale with Apples & Mustard (V) Vegetables Source: Eating Well website HU: 2 Servings: 4 Posted by: CJMartin717 (Cindy) 10-14-06 Quick & Easy EW: Pork and chicken would be well-suited to this sweet-and-sour side dish. Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Ingredients: 1 tablespoon extra-virgin olive oil 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip) 2/3 cup water 2 Granny Smith apples, sliced 2 tablespoons cider vinegar 4 teaspoons whole-grain mustard 2 teaspoons brown sugar Pinch of salt, or to taste Instructions: 1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more. 2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes. Per serving: 106 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 18 g carbohydrate; 2 g protein; 3 g fiber; 134 mg sodium.

California Mix Muffins (BR) Source: The Complete Muffin Cookbook, Gloria Ambrosia HU: 3/ 4 Servings: 15/ 12 Posted by: CJMartin717 (Cindy) 10-15-06 Comments: The recipe called for 1 1/2 cups California Mix - a blend of dried fruits and nuts usually raisins, dates, apricots, pineapple, papaya, banana, coconut, pumpkin seeds, walnuts, pecans, almonds, and Brazil nuts. I used what I had. I subbed, skim milk for whole, light sour cream for half the canola oil and Egg Beaters for the egg. NI based on my ingredient list. The texture and flavor are wonderful!

1 1/2 cups whole wheat flour -- pastry 1/2 cup whole wheat flour 1/2 cup unbleached flour 1/2 cup light brown sugar 2 teaspoons baking powder 1 teaspoon baking soda 1/2 cup mashed banana 1 1/4 cups skim milk 2 tablespoons light sour cream 2 tablespoons canola oil

1/4 cup Egg Beaters® 99% egg substitute 1 tablespoon lemon zest 2 teaspoons vanilla extract 3/4 cup mixed dried fruit -- chopped 1 tablespoon coconut flakes 1 tablespoon sunflower seeds 1 tablespoon pumpkin seeds, roasted 1/3 cup mixed nuts -- chopped

Preheat oven to 400°F. Sift the dry ingredients (pastry flour through baking soda) together in a large bowl. Whisk the wet ingredients (banana through vanilla) together in a medium bowl. Add the goodies (dried fruit through mixed nuts) and stir to combine. Pour the wet mixture into the dry mixture and stir just until mixed. Do not overstir. Spoon batter into greased or prepared muffin tin, filling each cup nearly to the top. (Original recipe yield is 12 muffins - I had enough batter for a mini-loaf or 3 extra muffins.) Bake 15-20 minutes (mini loaf took an extra 7 minutes.) Cool muffins at least 10 minutes on a wire rack before removing from the tins. Per Serving (based on 15 servings): 159 Calories; 4g Fat (24.2% calories from fat); 5g Protein; 27g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 170mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates. 12 servings = 198 calories/6g fat/4g fiber or 4 HUs each.

Garlicky Spinach Dip with Hearts of Palm www.cookinglight.com Yield: 22 servings (serving size: about 1/4 cup dip and 8 chips) Healthy Units: 3 Posted By: Bawstinn32 (Maria) October 15, 2006 Homemade corn chips are sturdier than store-bought ones and stand up to this thick dip. Assemble the dip a day ahead and store, covered, in the refrigerator. Let stand at room temperature for 15 minutes before baking. Chips: 22 (6-inch) corn tortillas, each cut into 8 wedges Cooking spray 1 teaspoon salt Dip: 1 1/4 cups (5 ounces) shredded part-skim mozzarella cheese 1/2 cup (2 ounces) grated Asiago cheese, divided 1/2 cup fat-free sour cream 1 tablespoon minced fresh garlic 1 (14-ounce) can hearts of palm, drained and chopped 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1 (8-ounce) block fat-free cream cheese, softened 1 (6.5-ounce) tub light garlic-and-herbs spreadable cheese (such as Alouette Light) Preheat oven to 375°. To prepare chips, arrange tortilla wedges in a single layer on baking sheets coated with cooking spray. Lightly coat wedges with cooking spray; sprinkle evenly with salt. Bake at 375° for 15 minutes or until wedges are crisp and lightly browned. Reduce oven temperature to 350°. To prepare dip, combine mozzarella, 1/4 cup Asiago, sour cream, and remaining ingredients, stirring until well blended. Spoon spinach mixture into a 1 1/2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup Asiago. Bake at 350° for 40 minutes or until bubbly and lightly browned. Serve warm with chips. CALORIES 128(30% from fat); FAT 4.3g (sat 2.4g,mono 0.6g,poly 0.4g); PROTEIN 6.9g; CHOLESTEROL 16mg; CALCIUM 175mg; SODIUM 384mg; FIBER 2.1g; IRON 1.2mg; CARBOHYDRATE 15.7g

Cheese tortellini with Butternut Squash and Ricotta Source: Best Ever Halloween magazine HU: 8 Servings: 4 Posted By: Zephyr1 Date Posted: 10/17/06 Comments: This is delish if you love butternut squash goes together with little prep if you use pre-peeled chopped squash. TJ has it in the produce section. Ingredients: 1 tbs. olive oil 1 onion finely chopped 1 1/2 pounds peeled seeded and cubed butternut squash or pumpkin (about 4 cups) 1/2 cup ff chicken broth or vegetable broth. (I used water and Penzey’s chicken stock ) 1 tsp sage crumbled 1/2 tsp salt 1/2 tsp pepper 12 oz. cheese tortellini 1/2 cup ff ricotta 1/3 cup Romano cheese Instructions: 1. In large nonstick pan over medium heat, heat oil and cook onion till golden about 10 minutes. Add squash, broth, sage and salt and pepper. Cover and cook till squash is tender about 20 minutes. I cooked mine down even further so it would be more of a sauce and dh and sky would get past it. 2. Meanwhile cook tortellini according to directions then drain and toss with ricotta in a large bowl. 3. Add squash, Romano cheese and toss altogether.

Broccoli and Apple Salad Source: Cooking Light September 2006 Healthy Units: 2 Servings: 4 (serving: 1 ½ cup) Posted by: Kate (KateWD) October 17, 2006 Notes: Loved the sweet/sour dressing and crunchiness of this salad. It was even better the next day and did not get soggy. The original recipes states it serves 8, but 4 servings is a more realistic portion. Sweet, crunchy apple and broccoli create a refreshing, light side dish. Prepare this salad up to eight hours in advance for best flavor and texture. Ingredients: 2 1/2 tablespoons sugar 6 tablespoons apple cider vinegar 2 tablespoons Dijon mustard 1 tablespoon canola oil 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 1 (1 1/4-pound) head of broccoli 1 1/4 cups chopped Braeburn or Fuji apple (about 1/2 pound) 1/4 cup minced Walla Walla or other sweet onion Instructions: Combine first 6 ingredients in a large bowl, stirring well with a whisk. Coarsely chop broccoli into 1 1/2-inch pieces, and place in bowl with vinegar mixture. Add chopped apple and minced onion, tossing to coat. Yield: 8 servings (serving size: about 3/4 cup) NUTRITION PER SERVING 9 (for 8 servings) CALORIES 72(30% from fat); FAT 2.4g (sat 0.2g,mono 1.2g,poly 0.6g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 38mg; SODIUM 196mg; FIBER 3g; IRON 0.7mg; CARBOHYDRATE 11.6g

Ground Turkey Shepherd's Pie Source: Every Day with Rachael Ray November 2006 HUs: 9 Serves: 4 / Kid Friendly Posted by: Kate (KateWD) October 17, 2006 Notes: DS loved this recipe. The original recipe called for 2 lbs of meat and 4 lbs of potatoes for 4- 6 servings, I used 1 lb of ground turkey, halved the potato topping, kept the amount of the veggies the same, resulting in 4 generous servings. I also eliminated the 2T EVOO and used lowfat milk instead of heavy cream. Below is recipe with my changes.

2 lbs. large Idaho or russet potatoes, peeled and cut into chunks (I left the peels on) 1 slice bacon, chopped or snipped with kitchen scissors 1 LB ground turkey or ground turkey breast (I used lean ground turkey) 1 onion, chopped 2 carrots, peeled and chopped 1 T Worcestershire sauce 1 tsp poultry seasoning, such as Bell's 1/3 cup low-fat milk 1 T light butter 1 T snipped or chopped chives 1 cup frozen peas, thawed 1 teaspoon paprika 1. Place the potatoes in a small, deep pot, cover with water and bring to a boil, covered, over high heat. Salt the water and cook until tender, 12 to 15 minutes. 2. Meanwhile, spray a deep skillet with PAM and heat over medium-high heat. Add the bacon and cook until crisp, about 3 minutes, then add the turkey and break it up with a wooden spoon. Season with salt and pepper and cook until browned, about 5 minutes; push it to the side and add the onions and carrots to the center of the skillet. Season with salt and pepper and cook, stirring occasionally, for 5 minutes, then mix everything together. Stir in the Worcestershire sauce and poultry seasoning. Lower the heat to medium and cover the pan with a foil tent to keep in some of the moisture. Cook for 6 to 7 minutes. 3. Preheat the broiler to high. Drain the potatoes in a colander and return them to the warm pot. Using a pot holder to hold the pot, add half the milk, salt and pepper, the egg, butter and chives and smash away with a masher until the potatoes are almost smooth but still a little lumpy. 4. Remove the foil from the pan and stir in the peas and the remaining milk. Scrape up any browned bits from the bottom of the pan and turn off the heat. Scrape the turkey mixture into a casserole dish and top with the potatoes. Broil until the top is golden brown. Sprinkle with the paprika.

Fettuccine with Creamy Spinach Sauce Category: Pasta, Vegetarian, Quick & Easy Serves: 4 HU: 5 Source: Weight Watchers’ Versatile Vegetarian Posted by: FancyNancy October 18, 2006 WW notes: If you love creamy pasta sauces, remember this recipe – pureed ricotta cheese is a superb alternative to fat-laden heavy cream. To get the smoothest possible texture, be sure to puree it in a blender. My Notes: a great light, vegetarian main dish! Jimmy liked this, so it’s probably kidfriendly too. Ingredients: 6 ounces fettuccine 2 tsp olive oil ½ onion, chopped 1 garlic clove, minced 2 cups chopped cleaned spinach 1 cup canned crushed tomatoes (no salt added) ¼ tsp salt ½ cup part-skim ricotta cheese, pureed ¼ tsp freshly ground black pepper pinch grated nutmeg 1. Cook the fettuccine according to package directions. Drain, reserving ½ cup or so of the cooking liquid, and keep warm. 2. In a large nonstick skillet, heat the oil. Add the onion; cook, stirring as needed, until softened, about 5 minutes. Add the garlic; cook, stirring, about 1 minute. Stir in the spinach, tomatoes and salt; cook, stirring, until the spinach is wilted, 4-5 minutes. Add the fettuccine, ¼ cup of the cooking liquid and the ricotta; cook, tossing, until just heated through; add more cooking liquid as necessary to make the sauce creamy. Sprinkle with the pepper and nutmeg. Per serving: 246 calories, 6 g fat, 9 mg cholesterol, 217 mg sodium, 39 g total carb, 3 g dietary fiber, 11 g protein, 140 mg calcium.

Pear and Cranberry Stuffed Pork Roast Cooking Light- October, 2006 Servings: 10 servings (serving size: 1 slice) HUs: 4 Posted by: Donna (DonnaMO) October 18, 2006 CL comments: If your butcher can't butterfly the roast for you and time is short, buy a tied loin roast. Separate it into two pieces, spread the filling between the halves, and truss tightly. Garnish with Forelle pears, which are grown chiefly in the Northwest, and fresh herbs. Donna's comments: I thought I had apple juice and didn't. Substituted the amount with half orange juice and half water and it worked great. Nice roast meat with a sweet savory filling. I might use pork TENDERLOIN next time. If I use a pork loin again, I will flatten it more than the butterflying provided as it was too thick to roll up jellyroll style. I just filled it, closed it, and tied with string. Cooking spray 1/4 cup sliced onion 1/2 teaspoon dried thyme 1/2 teaspoon dried rubbed sage 2 garlic cloves, minced 1/2 cup fat-free, less-sodium chicken broth 1 1/2 cups chopped peeled pear (about

2) 1/4 cup dried cranberries 1/4 cup apple juice 1 (2-pound) boneless pork loin roast, trimmed and butterflied 1 teaspoon salt 1 teaspoon freshly ground black pepper

-Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, thyme, sage, and garlic. Sauté for 3 minutes or until onion is tender. Stir in broth, scraping pan to loosen browned bits. Cook for 5 minutes or until liquid is almost evaporated. Add the pear; cook for 5 minutes or until pear is lightly browned, stirring often. Add cranberries and apple juice; cook 5 minutes or until liquid is absorbed. Remove from heat; cool to room temperature. Preheat oven to 400°. -Unroll roast; sprinkle both sides with salt and pepper. Spread the pear mixture over roast, leaving a 2-inch margin around the outside edges. Roll up roast, jelly-roll fashion, starting with short side. Secure at 1-inch intervals with twine. Place roast on the rack of a broiler pan or roasting pan coated with cooking spray. -Bake at 400° for 15 minutes. Reduce heat to 325° (do not remove from oven); cook for 1 hour and 10 minutes or until a thermometer registers 160° (slightly pink). Let stand for 10 minutes before slicing into 1-inch-thick slices. NUTRITION PER SERVING CALORIES 171(34% from fat); FAT 6.4g (sat 2.3g,mono 2.7g,poly 0.5g); PROTEIN 19.2g; CHOLESTEROL 54mg; CALCIUM 25mg; SODIUM 301mg; FIBER 1.1g; IRON 0.8mg; CARBOHYDRATE 8.9g

Chicken with Fruit and Olives Source: Cooking Light Sept. 2003 Servings: 6 (serving size: about 4 ounces chicken and about 1/4 cup fruit mixture) HUs: 7 Core: don't think so.... Posted by: Condiment (Elizabeth) Date: 19 October 2006 Notes: This dish really marinates twice. Chicken soaks in a vinegar-oil-garlic mixture before it's cooked, then it chills in the cooking juices, making for very tender meat. Other Notes: I did not do the refrigeration after the cooking- I just covered the dish in foil and let it sit on the stove, then served it on the bone- deeelish. I served with Mediterranean grain dish / couscous so you can soak up the juices from the bottom of the pan. Ingredients: 1/4 cup red wine vinegar 3 tablespoons extra virgin olive oil 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 garlic cloves, minced 1/2 cup pitted prunes, chopped 1/2 cup dried apricots, chopped 1/2 cup pitted green olives, halved 3 pounds skinless, bone-in chicken breasts 1 cup dry white wine 1/2 cup finely chopped fresh flat-leaf parsley Directions: Combine first 5 ingredients in a 13 x 9-inch baking dish, stirring with a whisk. Add prunes, apricots, and olives; toss well to coat. Add chicken; turn to coat. (Keep breasts meat side down for best results.) Cover and chill at least 6 hours or overnight. Preheat oven to 450°. Gently turn breasts meat side up. Pour wine around, but not over, the chicken; let stand 15 minutes. Bake at 450° for 35 minutes or until chicken is done; let stand 15 minutes. Sprinkle with parsley. Cover and refrigerate at least 2 hours or overnight. Remove chicken from the bones; discard bones. Return chicken to fruit mixture; let stand 15 minutes. CALORIES 328(26% from fat); FAT 9.6g (sat 1.7g,mono 5.4g,poly 1.7g); PROTEIN 38.2g; CHOLESTEROL 102mg; CALCIUM 42mg; SODIUM 393mg; FIBER 2.4g; IRON 2.7mg; CARBOHYDRATE 19g

Fat Tuesday's Skinny Red Beans Main Dish, Vegetarian Moosewood Low Fat Favorites Cookbook HU: 3 Core: yes Servings: 4-6 posted by: Scarehair (Carrie) October 19, 2006 My notes: I chopped all of the veggies fine with my food chopper and I still had to cook it 10 minutes extra to get the veggies tender. I also prefer my beans to be soupier so I added an extra 8 oz. can of plain tomato sauce. I also subbed pinto beans instead of kidney. Lastly, I use rounded measurements on all dried herbs. This was surprisingly popular with the kids. Top with your fave hot sauce and serve with brown rice. 2 Cups chopped onions 1 Tablespoon minced garlic 2 teaspoons olive oil 1 Cup chopped carrots 1 Cup chopped celery 1 Cup chopped bell peppers (any color and combination) 1 teaspoon dried oregano 1/4 teaspoon dried thyme 1 teaspoon dried basil 1 teaspoon dried marjoram pinch of cayenne, or more to taste 3 Cups chopped fresh or canned tomatoes (28 oz.can) 1 1/2 Cups cooked or canned kidney beans (15 oz can) drained 1 Tablespoon Dijon mustard 1 Tablespoon brown sugar 1 Cup fresh or frozen sliced okra salt and fresh ground black pepper to taste chopped fresh parsley or minced scallions Combine the onions, garlic and olive oil in a soup pot. Cover and sauté 8 minutes on medium heat, stirring occasionally or until onions are softened. Add carrots, celery, bell peppers, herbs, and c cayenne. Cover and cook another 5 to 10 minutes, stirring to prevent sticking. When veggies are just tender, stir in the tomatoes, beans, mustard, brown sugar, and okra. Simmer gently for 5 to 10 minutes. Add salt and pepper to taste and top with parsley or scallions. Per 8 oz serving: 139 Calories, 6.2 grams protein, 2.4 grams fat, 26 grams carbs, 0.3 grams sat fat, 0.4 poly unsat fat, 1.2, mono-unsat fat, 0 mg cholesterol, 104 mg sodium, 3.2 g fiber

Beef Burgundy Category: Soups/Stews Source: Wegman’s Menu HU’s: 9 per serving Serving size: 4 oz. meat with 1 cup vegetables Serves: 6 Prep Time: 30 MIN Cook time: 2 HOURS Posted by: Jill W. Date: October 19, 2006 Note: Bacon, onions and herbes de Provence accentuate the incredible flavor. Instructions: 2 lbs. boneless beef, cut for stew Pan Searing Flour 3 Tbsp. vegetable oil 2 strips bacon, sliced in 1/4"inch strips 2 cups baby-cut carrots 1 medium onion, sliced 1/2 lb. fresh pearl onions, peeled 1 lb. fresh mushrooms, sliced 2 cloves garlic, minced 1 Tbsp. tomato paste 2 bay leaves 1 tsp. Wegman’s Herbes de Provence 2 cups red wine (for best quality, substitutions for wine not recommended) 4 cups beef broth Preheat oven to 350 degrees. Directions: 1. Dust beef with pan searing flour. 2. Heat oil over MEDIUM in large braising pan. Brown beef lightly on all sides, about 810 min. Remove beef; set aside. Add bacon and cook until crispy; remove from pan and set aside with beef. Discard all but 1 Tbsp. oil. 3. Add carrots, onion, pearl onions, mushrooms and garlic to pan; Cook 4-5 min, stirring occasionally. Add tomato paste, bay leaves and herbes de Provence. Stir; cook 3 min. Add wine; reduce to a syrupy consistency, about 10-15 min. Add broth; return beef and bacon to pan. Bring to simmer. 4. Cover; place on center rack of oven. Braise 1'/2 hours. Carefully remove lid; continue to cook 30 min longer or until beef is fork-tender. 5. Remove pan from oven. Transfer beef to serving platter. Discard bay leaves. Salt and pepper to taste. Pour sauce over beef. Nutrition info: Each serving (about 4 oz meat with 1 cup vegetables) contains 390 calories, 199 carbohydrate (2g fiber), 39g protein, 18g fat (7g saturated fat), 85mg cholesterol and 950mg sodium.

Low-Carb Italian Wedding Soup Source: Saving Dinner The Low Carb Way HU: 8 (only 5 net carbs!!!) Servings: 4 (serving size unknown) Posted by: Suzfehr October 21, 2006 Notes: Simply delicious. Maybe a little high in points, but huge servings and very filling. You could reduce points by using low-fat Italian or even turkey sausage. DH devours this stuff. Serving suggestion: Serve with big green salad. Top soup with grated Romano or Parmesan cheese. 1/2 pound Italian sausage, casing removed 1 small onion, diced 2 cloves garlic, pressed 2 cups kale, chopped 1 14.5 oz can chicken broth 2 zucchini, chopped 1/2 tsp oregano* 1/2 tsp marjoram* 1/2 tsp salt Dash crushed red-pepper flakes, to taste *Could use 1 tsp Italian seasoning In a large heavy saucepan brown sausage over medium-high heat. Stir in onion and garlic; cook and stir until soft, about 2 mintues. Now add the kale and cook another 3 minutes. Stir in remaining ingredients; bring to a boil, lower heat, and simmer for about 8 to 10 minutes. Soup should be quite thick. 359 Cal; 19 Fat; 17g Protein; 11 g Carb; 6g Fiber.

Apricot Baked Rice Pudding D (Desserts) Source: "BHG Diabetic Living Light Desserts" HU: 2.4-2.6 Servings: 5 Posted by CJMartin717 (Cindy) 10-22-06 Ingredients: 1/3 cup Egg Beaters® 99% egg substitute 1 large egg 1 1/2 cups skim milk 1/4 cup sugar 1 teaspoon vanilla 2/3 cup cooked brown rice 2 tablespoons dried apricots -- finely chopped 1/4 teaspoon cardamom 1/4 teaspoon orange zest -- optional Preheat oven to 325°F and set a kettle on to boil water. In a medium bowl, combine egg whites (Egg Beaters), egg, milk, sugar and vanilla. Whisk until combined. Stir in cooked rice, dried apricots, cardamom and, if desired, orange zest. Place five 6-ounce custard cups n a large shallow baking dish. Spoon rice mixture evenly among custard cups. Pour boiling water into shallow baking dish until it comes about 1-inch up the sides of the custard cups. Bake about 40 minutes (mine took more like 55 mins), stirring after 20 minutes. Serve warm or chilled. (I thought the texture was better after it was chilled.) If desired, garnish with additional snipped apricots. Per Serving (based on my ingredient list): 124 Calories; 1g Fat (9.1% calories from fat); 6g Protein; 22g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 72mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates. NOTES: Original recipe used 3 egg whites rather than Egg Beaters and regular rice rather than brown. 126 calories, 1 g fat, 0 g fiber (2.6 HUs)

Corn and Sweet Potato Chowder with Saffron Cream Source: Stonewall Kitchen Favorites HU: 5.0-8.0 *(see note below) Servings: 6 Posted By Aimster04 (Amy) 10/20/06 This chowder is a sensory explosion. First there is the color: the broth is a gorgeous rich sunflower, thanks to the saffron, sweet potatoes, and golden yellow corn and peppers. Then there’s the scent: the earthy aroma of corn and saffron. And, of course, the taste: rich, creamy, summery, and satisfying. Amy’s Notes: We loved this rich and tasty soup. I used 2 cups of canned corn instead of frozen and subbed ½ & ½ for the cream. Once the soup had simmered for 12 minutes I ran it through the blender before adding the cream. We prefer a creamy soup. It was outstanding. These modifications lower the original recipe from 8 HU’s to 5. 2 tablespoons olive oil 1 large onion, chopped 1 large red bell pepper, cut into ½” squares 1 small yellow bell pepper, cut into ½” squares 1 large sweet potato, peeled and cut into ½ squares (2 cups)

salt and freshly ground pepper 1 tablespoon of flour 4 cups low sodium chicken broth 6 large ears of corn or 3 cups frozen kernels, thawed 1 heavy cream 1 teaspoon crumbled saffron 3 scallions, chopped

In a large pot, heat the oil over low heat. Add the onion and cook, stirring occasionally for ten minutes. Add half of the red pepper and all of the yellow pepper and cook, stirring for 2 minutes. Add the sweet potato, season with salt and pepper and cook for 8 minutes stirring occasionally. Stir in the flour and cook for 2 minutes. Raise the heat to high, stir in the broth and bring to a boil. Reduce the heat to low, cover and cook for about 12 minutes until the potatoes are tender. Meanwhile, if using fresh corn, shuck it and remove the silks. Using a sharp knife, remove kernels from the cob by standing each cob on one end on a cutting board and working the knife straight down the cob; you should have about 3 cups of kernels. Remove the corn milk and mix in the kernels, set aside. In a small saucepan, heat the cream and saffron over low heat for 5 minutes, until just simmering. Add the saffron cream to the chowder and stir in the corn. Heat, over low heat for 5 minutes. Taste for seasoning. Serve piping hot, topped with scallions and remaining red bell pepper. *NI: As recipe is - 8 points each 347 Calories; 20g Fat; 4g Dietary

NI: Substituting ½ & ½ for the cream & 2 cups of corn kernels for the corn - 5 points ea 241 Calories; 10g Fat; 4g Dietary Fiber

Spicy Tofu Bento Bowl Vegetarian/Meatless Vegetarian Times, Oct 2006 HU – 6.43 as written Core +1 (sesame oil and sesame seeds) Serves 6 Posted by Shari (walkmuch) October 24, 2006 Bento boxes are lunch containers with separate compartments used for take along and take-out lunches in Japan. Here we’ve assembled traditional bento box components in a one-bowl salad. My notes: This is really tasty. I added ~1T honey to the salad dressing but it's a matter of taste. The tofu can easily stand on its own (chicken or shrimp would work well too). Spicy Tofu 1/4 cup low-sodium soy sauce 1/4 cup hot chili-garlic sauce 2 Tbs. dark sesame oil (I used < 1T) 14-oz. extra-firm tofu, cubed

5 green onions, finely chopped (about 1/2 cup) 1/4 cup nonfat yogurt 2 Tbs. lemon juice

Salad 1/4 cup low-sodium soy sauce 2 Tbs. lemon juice 1 Tbs. minced fresh ginger 1 tsp. hot chili-garlic sauce 2 cups cooked short-grain brown rice (I used 1pkg soba noodles)

4 1/2 cups mixed baby greens 2 carrots, peeled 1 cucumber, sliced (about 1 1/2 cups) 1 avocado, peeled and sliced 1 Tbs. toasted sesame seeds

To make Spicy Tofu: Whisk together soy sauce, chili sauce and sesame oil in bowl. Heat nonstick skillet over medium heat. Dip tofu in chili mixture. Cook 10 minutes, or until browned, turning occasionally. Cool. Add green onions, yogurt and lemon juice to remaining chili mixture. Toss with tofu. To make Salad: Whisk together soy sauce, lemon juice, ginger and chili sauce in bowl. Mound rice in bowls. Top with greens. Shave strips of carrots over top with vegetable peeler. Top with tofu, cucumber and avocado. Sprinkle with sesame seeds, and serve with sauce. PER SERVING: 297 CAL; 12G PROT; 15.5G TOTAL FAT (2G SAT. FAT); 30G CARB; 0MG CHOL; 858MG SOD; 6G FIBER; 3G SUGARS

Pork Tenderloin with Shallot-Cider Sauce Category: M Source: CL October 2006 HU: 5.75 Servings: 4 servings (serving size: 3 ounces pork and about 1/4 cup sauce) Posted By: Tracy (Nikkie1t) October 24, 2006 CL comments: While five-spice powder is a mainstay of the Chinese kitchen, it contains standard American companions for pork and apples, including cinnamon, cloves, and fennel seed. You'll find the spice mix at Asian markets and the spice section of grocery stores. My comments: This was a great fall meal. I like pork well-done, so this baked about 45 minutes for me. It took the sauce about 1/2 hour to reduce. I totally forgot to add the lemon juice, but don't think the recipe needed it. PORK: 1 (1-pound) pork tenderloin, trimmed 1 tablespoon olive oil 1 garlic clove, minced

1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper

Cooking spray SAUCE: 1/3 cup finely chopped shallots 1 1/2 cups apple cider 1/2 cup less-sodium beef broth 1/2 cup applesauce 1/2 teaspoon salt

1/4 teaspoon five-spice powder 1/4 teaspoon freshly ground pepper 3 Tbsp. fresh lemon juice (about 1 lemon)

Preheat oven to 400°. To prepare pork, rub pork with oil and garlic; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place pork on grill rack or broiler pan coated with cooking spray. Bake at 400° for 30 minutes or until a thermometer registers 160° (barely pink). Let stand 5 minutes before slicing. To prepare sauce, heat a medium saucepan over medium heat. Coat pan with cooking spray. Add shallots, and cook 1 1/2 minutes or until tender, stirring occasionally. Stir in cider, broth, applesauce, 1/2 teaspoon salt, five-spice powder, and 1/4 teaspoon pepper; bring to a boil. Cook cider mixture until reduced to 1 cup (about 10 minutes); stir in 3 tablespoons fresh lemon juice. Serve sauce with pork. NUTRITION PER SERVING CALORIES 262(26% from fat); FAT 7.6g (sat 1.9g,mono 4.1g,poly 0.7g); PROTEIN 25.1g; CHOLESTEROL 67mg; CALCIUM 16mg; SODIUM 703mg; FIBER 0.6g; IRON 1.7mg; CARBOHYDRATE 23.2g

Savory Pumpkin Quiche Category: Vegetarian Vegetarian Times, October 2006 HU - 4.8 (as written) Serves 6 Shari (walkmuch) 10-24-2006 Who says pumpkin pie has to be sweet? This version goes together in no time and makes a great autumn supper served with whole grain bread and a tossed salad. My notes: Very good. I served it as 8 slices as a side dish. Next time I'll double the filling for more oomph. 1/2 cup low-fat Gruyere cheese (not specified, but I assumed, shredded) 1 frozen 9" prepared pie crust (I used 1 Pillsbury refrigerated) 1 cup low-fat milk (I used skim) 2 large eggs 1 tsp chopped fresh thyme (I used 1/2 tsp dried) 1/4 tsp salt 1/4 tsp ground black pepper 1/4 tsp ground nutmeg 1 cup fresh or canned pumpkin puree (I used a whole can) Preheat oven to 400. Sprinkle cheese over bottom of piecrust. Whisk together milk, eggs, and seasonings. Blend in pumpkin. Pour over cheese in crust. Bake 10 minutes. Reduce heat to 350, and bake 45-50 minutes more, or until filling has set and tip of knife inserted in center comes out clean. Cool 10 minutes before slicing and serving. PER SERVING: 206 CAL; 9G PROTEIN; 11G TOTAL FAT (3G SAT); 16G CARB; 14MG CHOL; 321MG SODIUM; 1G FIBER; 3G SUGARS

Tasty Italian Beef Category: Meats Source: Recipe Review Board HU: 5 per serving Serving size: 3 ounces of beef plus about 3/4 oz. pepperoncini peppers Posted By: Aimster04 10/27/06 Amy's Notes: this is a simple yet versatile recipe. CLCers have used it for sandwiches, tacos and a pot roast. If you don’t like a real spicy dish, try it with banana peppers in place of the Pepperoncini. 3 ½ lb beef roast 12 oz jar pepperoncini peppers 1 envelope Italian salad dressing mix 15 oz can fat free beef broth Place roast in crock. Mix remaining ingredients and pour over roast. Cook on low 8-10 hours.

Whole Wheat Beer Bread Breads All Recipes.com 3 HUs 12 servings Posted by MRSCOUSCOUS (Lesley) October 28, 2006 Quick and Easy All Recipes' Notes: Good with soups, chili. Makes excellent toast. Flavor of bread will change, depending on type of beer used. Loaf comes out looking textured on top. Lesley's Notes: This was SO EASY!! I used Michelob Ultra (I don't think it matters if the beer is room temp or cold - mine was cold). I also added 1/2 tsp. of dried thyme to make an herb bread. I swear, this is as good if not better than Tastefully Simple's beer bread, plus it's very cheap to make. I served it with pot roast a couple of weeks ago. I will be making mini loaves of this for the holidays, or just putting the dry ingredients in jars with directions and a bottle of beer. INGREDIENTS 1 1/2 cups all-purpose flour 1 1/2 cups whole wheat flour 4 1/2 teaspoons baking powder 1 1/2 teaspoons salt 1/3 cup packed brown sugar 1 (12 fluid ounce) can or bottle beer INSTRUCTIONS Preheat oven to 350 degrees. Lightly grease a 9x5 inch loaf pan. In a large mixing bowl, combine all-purpose flour, whole wheat flour, baking powder, salt and brown sugar. Pour in beer; stir until a stiff batter is formed. It may be necessary to mix dough with your hands. Scrape dough into prepared loaf pan. Bake in preheated oven for 50 to 60 minutes, until a toothpick inserted into center of the loaf comes out clean. Nutritionals: Per Serving (excluding unknown items): 140 Calories; trace Fat (2.8% calories from fat); 4g Protein; 30g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 454mg Sodium.

Creamy California Medley Soup ST (Soup/Stew) Source: Cindy's adaptation from "American Heart Association Low-Salt Cookbook" HU: 2.1 Servings: 4 Posted by: CJMartin717 (Cindy) 10-29-06 Cindy's Comments: The original recipe called for 16 ounces fresh cauliflower florets and 3 Tablespoons grated Parmesan. I used a bag of California blend vegetables (cauliflower, broccoli, and carrots), added a bit more cauliflower, and increased cheese using Reduced-Fat Cheddar. NI for original recipe: 113 calories, 2.5 g fat, 4 g fiber. 1 teaspoon olive oil 2 medium ribs celery -- chopped 1/2 medium onion -- chopped 2 cloves garlic -- minced 16 ounces frozen california-blend vegetables 4 ounces frozen cauliflower 2 1/2 cups fat-free chicken broth 1/4 teaspoon pepper 1/2 cup fat free half-and-half 3 tablespoons all-purpose flour 1/8 teaspoon nutmeg 5 tablespoons reduced fat cheddar cheese -- shredded Heat a medium saucepan over medium heat. Add oil and swirl to coat pan. Cook celery, onion, and garlic for 3-4 minutes or until celery is tender-crisp and onion is soft. Stir in vegetables. Cook 2-3 minutes. Stir in broth and pepper. Increase heat to medium-high and bring to a simmer. Reduce heat and simmer, covered 10-15 minutes, or until vegetables are tender. Blend mixture using immersion blender or by transferring to a food processor. In a small bowl, whisk together the half-n-half, flour and nutmeg. Stir into vegetable mixture. Bring to a simmer over medium-high heat. Reduce heat and continue simmering 2-3 minutes or until thickened. Stir in the cheese until melted, about 30 seconds. Per Serving: 135 Calories; 2g Fat (12.0% calories from fat); 13g Protein; 19g Carbohydrate; 5g Dietary Fiber; 2mg Cholesterol; 455mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 0 Fat. Serving size: Approx 1-1/3 cup.

Endive Stuffed with Goat Cheese and Walnuts From: Cooking Light, Sept. '01 Posted by: Danikam Category: appetizer Date: 10/29/06 HUs: 1.8 for 2 Serves: 8 (serving size: 2 stuffed leaves) These pretty appetizers have a lot going for them: The sweetness of the honeyed walnuts and orange sections complements the endive's natural bitterness, while goat cheese provides a smooth contrast to the crunch of the greens and nuts. 1/3 cup coarsely chopped walnuts 2 tablespoons honey, divided Cooking spray 1/4 cup balsamic vinegar 3 tablespoons orange juice 16 Belgian endive leaves (about 2 heads) 1/3 cup (1 1/2 ounces) crumbled goat cheese or blue cheese 16 small orange sections (about 2 navel oranges) 1 tablespoon minced fresh chives 1/4 teaspoon cracked black pepper Preheat oven to 350°. Combine walnuts and 1 tablespoon honey; spread on a baking sheet coated with cooking spray. Bake at 350° for 10 minutes, stirring after 5 minutes. Combine 1 tablespoon honey, vinegar, and orange juice in a small saucepan. Bring mixture to a boil over high heat, and cook until reduced to 3 tablespoons (about 5 minutes). Fill each endive leaf with 1 orange section. Top each section with 1 teaspoon cheese and 1 teaspoon walnuts; arrange on a plate. Drizzle the vinegar mixture evenly over leaves, and sprinkle evenly with chives and pepper. NUTRITION PER SERVING CALORIES 92(44% from fat); FAT 4.5g (sat 1.1g,mono 0.7g,poly 2.4g); PROTEIN 2.5g; CHOLESTEROL 3mg; CALCIUM 43mg; SODIUM 29mg; FIBER 2g; IRON 0.6mg; CARBOHYDRATE 11.9g

Chipotle-Lime Crab Crisps From: Cooking Light, March '06 Posted by: Danikam Date: 10/29/06 Category: Appetizers HUs: 1.7 for 3 Serves: 16 (3 each) These appetizers combine sweet crab, Parmesan cheese, jicama, bell pepper, cilantro, and mayonnaise highlighted with fiery chipotles. A little crab goes a long way in these appetizers. 48 baked tortilla chips 1/2 cup reduced-fat mayonnaise 1 teaspoon chopped canned chipotle chile in adobo sauce 1 tablespoon fresh lime juice 3/4 pound lump crabmeat, shell pieces removed 1/4 cup (1 ounce) grated fresh Parmesan cheese 2 tablespoons finely chopped peeled jicama 2 tablespoons thinly sliced green onions 2 tablespoons finely chopped red bell pepper 2 tablespoons finely chopped fresh cilantro 1 tablespoon finely chopped celery 1 medium avocado, peeled and diced Preheat oven to 350°. Arrange tortilla chips in a single layer on 2 baking sheets. Combine mayonnaise, chile, and juice, stirring with a whisk. Combine crab and next 6 ingredients (through celery) in a medium bowl. Add mayonnaise mixture, stirring until well combined. Spoon about 1 tablespoon crab mixture onto each chip. Bake at 350° for 5 minutes or until thoroughly heated; top the chips evenly with avocado. NUTRITION PER SERVING CALORIES 85(35% from fat); FAT 3.3g (sat 0.6g,mono 1.5g,poly 0.8g); PROTEIN 5.1g; CHOLESTEROL 18mg; CALCIUM 44mg; SODIUM 211mg; FIBER 1.2g; IRON 0.4mg; CARBOHYDRATE 9.1g

Make-Ahead Gravy Category: Sauces Source CL November 2006 Healthy Units: 0.8 for 1/4 cup Servings: 12 Posted by Tracy (Nikkie1T) October 30, 2006 CL Notes: Prepare this up to a day in advance. My Notes: I used a box of organic chicken broth since I didn't have turkey stock available. I also subbed 1/2 teaspoon of Penzey's sage for the fresh sage. The flavor was so good, and it was nice to have the gravy ready to heat up when the turkey was done, rather than having to rush to defat the stock and make gravy. 3 tablespoons all-purpose flour 2 tablespoons butter, softened 5 cups Roasted Turkey Stock, divided 2 teaspoons chopped fresh sage 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper Combine the flour and butter in a medium bowl. Heat a large saucepan over high heat. Add 2 cups stock; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Add the remaining 3 cups stock; bring to a boil. Stir 1 cup stock into flour mixture, stirring with a whisk until smooth. Pour mixture into saucepan; reduce heat to medium-low, and cook until thickened, about 5 minutes. Stir in sage, salt, and black pepper. Yield: 12 servings (serving size: 1/4 cup) CALORIES 29(75% from fat); FAT 2.4g (sat 1.3g,mono 0.7g,poly 0.2g); PROTEIN 0.4g; CHOLESTEROL 6mg; CALCIUM 2mg; SODIUM 63mg; FIBER 0.1g; IRON 0.1mg; CARBOHYDRATE 1.6g

Turkey Noodle Soup Category: Soups/stews Source: cookinglight.com HU: 5.7 for 2 cup (!) portion Servings: 4 Posted by: Tracy (Nikkie1t) October 30, 2006 CL comments: Total time: 35 minutes. Enjoy this soup year-round with shredded chicken instead of turkey. My comments: I doubled the recipe, and used turkey stock rather than canned broth. I couldn't believe how quickly it came together. I added a can of corn, just because I like corn. This is a good, basic turkey soup recipe. 1 cup (1/4-inch-thick) slices carrot 3/4 cup chopped onion 4 garlic cloves, minced 1 cup (1/4-inch-thick) slices celery 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 6 cups fat-free, less-sodium chicken broth 2 cups (3 ounces) uncooked egg noodles 1 tablespoon low-sodium soy sauce 1 bay leaf 2 cups shredded turkey (about 8 ounces) Coarsely ground black pepper (optional) Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add carrot, onion, and garlic; sauté 5 minutes or until onion is lightly browned. Add celery, salt, and 1/4 teaspoon pepper; sauté 3 minutes. Add broth and next 3 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 5 minutes. Add shredded turkey; cook 3 minutes. Discard bay leaf. Sprinkle with coarsely ground black pepper, if desired. CALORIES 280(23% from fat); FAT 7.2g (sat 2.6g,mono 1.1g,poly 1.4g); PROTEIN 29.1g; CHOLESTEROL 80mg; CALCIUM 79mg; SODIUM 544mg; FIBER 2.3g; IRON 2.6mg; CARBOHYDRATE 24.3g

Spicy Spaghetti Squash P (Poultry) or V (Vegetables) Source: Allrecipes.com HUs: 3.26 Serves: 6 Posted by: CJMartin717 (Cindy) 10-30-06 "In this recipe from the American Diabetes Association, spaghetti squash is used in place of pasta with a puttanesca-like sauce made with ground turkey, capers, tomatoes, aromatics and seasonings." Cindy's Note: I added 4 ounces of sliced mushrooms with the onions. The sauce was great and would also be good over Penne or another pasta. This was my first attempt at cooking spaghetti squash and it was very good. INGREDIENTS:

1 small spaghetti squash, halved and seeded 1 tablespoon olive oil 1/2 cup minced onion 3 cloves garlic, minced 2 green onions, minced 12 ounces ground white meat turkey

2 cups crushed tomatoes 2 tablespoons red wine 2 teaspoons capers 2 teaspoons minced fresh oregano 2 teaspoons crushed red pepper flakes 2 tablespoons chopped fresh parsley

DIRECTIONS: Preheat oven to 350 degrees F (175 degrees C). Place each squash half cut side down on a cookie sheet and bake uncovered for about 45 to 60 minutes or until a fork goes easily into the shell. Allow to cool and scoop out the strands of squash with a large spoon and set aside. Heat the oil in a skillet over medium high heat. Add the onion, garlic and scallions and sauté for 2 minutes. Add the turkey and cook for 4 minutes. Add the tomatoes and wine and bring to a boil, lower the heat and simmer for 20 minutes. Add the capers, oregano, red pepper flakes and parsley; simmer for 5 minutes. If the squash has cooled too much, reheat it in the microwave, covered for 2 to 3 minutes. Top the squash with the sauce and serve. Nutrition facts: Calories (kcal) 155, Protein 11.3g, Cals from Protein 28%, Total Fat 7.7g , Cals from Fat 43%, Carbohydrates 10.6g, Cals from Carbohydrates 26%, Fiber 2.4g, Cholesterol 44mg, Sodium 102mg

Scallops with Orzo Fish/Seafood Source: Kraft Kitchen Magazine HU - 5.75 as written Servings - 5 Posted by: Terri (witchypoo) Date: 10/31/2006 5 sheets Reynolds Wrap foil 1 pound scallops (or a combination of scallops and shrimp) 3 cups cooked orzo pasta 1 can artichoke hearts -- (13.75 oz) drained and quartered 2 cups cherry tomatoes -- halved 2 teaspoons minced garlic 1 medium lemon -- juiced 1 tablespoons olive oil Salt and Freshly ground pepper 3 tablespoons fresh dill -- chopped (or 1T dried) 4 ounces fat-free feta cheese -- crumbled (add points if you use low-fat or full-fat) Preheat oven to 450 F or turn on grill to medium-high. Combine Alaska scallops, orzo, artichoke hearts, tomatoes, garlic, lemon juice, olive oil, salt, pepper and dill. Center one-fourth of mixture on each sheet of foil. Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Make four packets. Bake 14 to 18 minutes on a cookie sheet in oven or G rill 9 to 11 minutes in covered grill. Sprinkle with feta cheese before serving. This recipe serves 5. Per Serving (excluding unknown items): 310 Calories; 4g Fat (12.2% calories from fat); 28g Protein; 41g Carbohydrate; 6g Dietary Fiber; 30mg Cholesterol; 592mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat.

Turkey Soup Provencal Soups & Stews Source: Cooking Light March 2003 Healthy Units: 5.4 Core: Yes Servings: 4 Posted by Tracy (Nikkie1t) November 3, 2006 Quick & Easy My comments: This really came together quickly. 1 pound ground turkey breast 1/2 teaspoon herbes de Provence, crushed 1 (15-ounce) can cannellini beans or other white beans, drained 1 (14.5-ounce) can fat-free, less-sodium chicken broth 1 (14.5-ounce) can diced tomatoes with garlic and onion, undrained 4 cups chopped fresh spinach Cook ground turkey in a large saucepan over medium-high heat until browned, stirring to crumble. Add herbes de Provence, beans, broth and tomatoes to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in spinach, simmer 5 minutes. Yield: 4 servings (serving size: 1-1/4 cups) Calories: 294; Fat: 3.8 g.; protein 40 g.; cholesterol 75 mg; calcium 206 mg; sodium 890 mg; fiber 5.4 g; iron 6.1 mg; carbohydrate 25.4 g.

Brussels Sprouts with Walnut-Lemon Vinaigrette Category: Vegetables (V) Source: Eating Well, Oct/Nov 2006 Healthy Units: 2 Core: No Servings: 4 Posted by: ejwyatt (Emily) Date: November 4, 2006 Quick and Easy EW Notes: We love walnut oil for its delightful nutty flavor and its healthy nutritional profile. You can find it in many supermarkets and natural-foods stores; store it in the refrigerator. 1 pound Brussels sprouts, trimmed and quartered 2 tablespoons walnut oil 1 tablespoon minced shallot 1/4 teaspoon freshly grated lemon zest 1 tablespoon lemon juice 1 teaspoon whole-grain or Dijon mustard 1/4 teaspoon salt Freshly ground pepper to taste 1. Place Brussels sprouts in a steamer basket and steam in a large saucepan over 1 inch of boiling water until tender, 7 to 8 minutes. 2. Meanwhile, whisk oil, shallot, lemon zest, lemon juice, mustard, salt and pepper in a medium bowl. Add the sprouts to the dressing; toss to coat. Per serving: 108 calories; 7 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 10 g carbohydrate; 3 g protein; 3 g fiber; 188 mg sodium; 405 mg potassium. Nutrition bonus: Vitamin K (216% daily value), Vitamin C (130% dv), Vitamin A (20% dv), Folate (19% dv).

Hoisin-Glazed Chicken Breasts Category: Poultry Cooking Light March, 2005 HU: 5.3 Servings: 4 Posted by DebMj1 November 5, 2006 Quick & Easy CL Notes: Adding the remaining glaze on the chicken after broiling intensifies the flavor. Be sure to use a clean spoon or brush when adding the final amount of hoisin mixture. You don't want it to come in contact with any utensils that touched raw chicken. Deb's Notes: We did these chicken breasts on the grill. I pounded them to uniform thickness, then grilled them over medium heat 5 minutes on each side. 1/4 cup hoisin sauce 1 tablespoon fresh lime juice 1 tablespoon low-sodium soy sauce 2 teaspoons bottled minced garlic 2 teaspoons dark sesame oil 3/4 teaspoon bottled minced fresh ginger Cooking spray 4 (6-ounce) skinless, boneless chicken breast halves 4 lime wedges Preheat broiler. Combine first 6 ingredients. Remove 2 tablespoons of hoisin mixture, and reserve to brush on cooked chicken. Line a shallow roasting pan with foil; coat foil with cooking spray. Place the chicken on prepared pan. Brush 2 tablespoons of hoisin mixture evenly over chicken; broil 5 minutes. Turn chicken over; brush with 2 tablespoons of hoisin mixture. Broil 5 minutes or until chicken is done. Spoon reserved 2 tablespoons of hoisin mixture over cooked chicken. Serve with lime wedges. Yield: 4 servings (serving size: 1 breast half and 1 lime wedge) NUTRITION PER SERVING CALORIES 249(18% from fat); FAT 4.9g (sat 1g,mono 1.6g,poly 1.7g); PROTEIN 40.2g; CHOLESTEROL 99mg; CALCIUM 26mg; SODIUM 520mg; FIBER 0.5g; IRON 1.4mg; CARBOHYDRATE 8.4g

Cheddar Batter Bread Category: Bread Source: CLBB Healthy Units: 3 Yield: 24 servings Posted By: Bawstinn36 (Maria) November 5, 2006 4 tablespoons unsalted butter 3/4 cup buttermilk 3/4 cup water 1/4 ounce active dry yeast 3 large eggs 1 teaspoon hot sauce 4 cups all-purpose flour 2 tablespoons sugar 1 tablespoon baking powder 1 teaspoon baking soda 1 teaspoon salt 1/4 cup grated Parmesan cheese 4 ounces shredded sharp cheddar cheese 1 large egg yolk -- beaten 1 tablespoon water Heat the butter in a medium saucepan over medium heat. Add the buttermilk and water and heat just until warm to the touch (105 to 115 degrees F). Pour into a large bowl. Sprinkle the yeast on top and let stand for 5 minutes. Whisk to dissolve the yeast. Whisk in the eggs and hot sauce. Sift together flour, sugar, baking powder, baking soda, and salt. Gradually stir into the liquid to make a thick batter (I did this in my Kitchen Aid). Stir in the Parmesan cheese and 3/4 cup of the Cheddar (or Swiss) cheese. Spray two 8½x4½x2½-inch loaf pans with non-stick spray. Spread the batter evenly in the pans. Cover loosely with plastic wrap and let stand in a warm place until doubled in volume, about 45 minutes (I let it go 1 hour and it still didn't double). Position a rack in the center of the oven and preheat to 375 degrees F. Brush the tops of the loaves with the egg mixture. Bake 25 minutes. Sprinkle the tops of the loaves with the remaining 1/4 cup of shredded Cheddar and bake until the loaves are golden and sound hollow when removed from the pans and tapped on the bottoms, 10 to 15 minutes. Cool in pans for 10 minutes. Turn out onto wire racks and cool completely. (The breads can be made 2 days ahead, wrapped in aluminum foil, and stored at room temperature.) Per Serving (excluding unknown items): 136 Calories; 5g Fat (32.5% calories from fat); 5g Protein; 18g Carbohydrate; 1g Dietary Fiber; 46mg Cholesterol; 270mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.

Shrimp Chili Cornbread Casserole Category: Fish/Seafood (FS) Source: Eating Well, Oct/Nov 2006 Healthy Units: 4.59 Core: No Servings: 12 Posted by: ejwyatt (Emily) Date: November 6, 2006 EW Notes: Consider this dish a savory cobbler: a rich shrimp chili (which you could make on its own any weeknight), dotted with a thick, biscuitlike, cornbread topping. To make ahead: Bake, let cool for 1 hour, cover with parchment paper then foil and refrigerate for up to 3 days. Reheat, covered, in a preheated 350°F oven for 1 hour. Em’s Notes: This was easy to cut in half for 6 servings. I used my dutch oven, both on the stove top and in the oven. I used an egg white as ½ an egg. Shrimp chili filling: 2 teaspoons canola oil 1 large onion, chopped 1 medium green bell pepper, chopped 4 cloves garlic, minced 3 medium zucchini, diced (about 5 cups) 1 1/2 tablespoons chili powder 1 1/2 teaspoons ground cumin

1 teaspoon ground cinnamon 1 teaspoon salt 2 14-ounce cans reduced-sodium diced tomatoes 1 1/2 pounds small shrimp (41-50 per pound), peeled and deveined 1/2 cup chopped fresh cilantro

Cornbread topping 1 cup all-purpose flour 1 cup yellow cornmeal 2 teaspoons baking powder 1/2 teaspoon salt

3/4 cup nonfat milk 1/4 cup canola oil 1 large egg 1 tablespoon honey

1. To prepare filling: Heat oil in a Dutch oven over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in zucchini; cook, stirring often, for 3 minutes. Stir in chili powder, cumin, cinnamon and salt; cook for 20 seconds. Pour in tomatoes; bring to a simmer. Remove from the heat. Stir in shrimp and cilantro. Pour into a 9-by-13-inch baking dish. 2. Preheat oven to 350°F. 3. To prepare cornbread topping: Whisk flour, cornmeal, baking powder and salt in a large bowl. Whisk milk, oil, egg and honey in a medium bowl until smooth. Pour into the dry ingredients and stir just until moistened. Drop by heaping tablespoons over the shrimp mixture. 4. Bake the casserole, uncovered, until the top is browned and the filling is bubbling, 40 to 45 minutes. Let stand for 10 minutes before serving (or follow make-ahead instructions). Per serving: 226 calories; 8 g fat (1 g sat, 4 g mono); 104 mg cholesterol; 24 g carbohydrate; 15 g protein; 3 g fiber; 522 mg sodium; 222 mg potassium. Nutrition bonus: Vitamin C (30% daily value), Iron & Vitamin A (15% dv).

Chicken with Cider and Bacon Sauce Category: Poultry Source: Cooking Light January 2005 HU: 6 Servings: 4 Posted by: Tracy (Nikkie1t) November 7, 2006 CL comments: Serve with broccoli and white and wild rice. 4 (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 bacon slices, chopped 1/4 cup minced fresh onion 3/4 cup unsweetened apple cider 1/2 cup fat-free, less-sodium chicken broth Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Add chicken to drippings in pan; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add onion to pan; cook 2 minutes or until tender, stirring constantly. Add cider and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 5 minutes). Stir in cooked bacon; serve sauce over chicken. Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce) CALORIES 269(24% from fat); FAT 7.2g (sat 2.3g,mono 2.8g,poly 1g); PROTEIN 41.1g; CHOLESTEROL 106mg; CALCIUM 22mg; SODIUM 412mg; FIBER 0.2g; IRON 1.3mg; CARBOHYDRATE 6.9g

Hoisin Pork and Snow Pea Stir-Fry Category: Meat Cooking Light Nov. 2006 HU: 8 Servings: 4 (serving size: 3/4 cup noodles and about 1 cup pork mixture) Posted By: Scarehair (Carrie) November 9, 2006 Quick and Easy, Kid Friendly CL Notes: The slightly sweet, hoisin based sauce is to Chinese food what ketchup is to American food. Look for hoisin and rice noodles with the other Asian foods in most supermarkets. My Notes: I doubled the veggies (adding carrots and celery) as well as doubling the sauce in order to feed my larger family and have leftovers for lunch. The sauce was tasty enough that there wasn't one complaint about the snow peas. I love it when I can find a way to get my kids to eat veggies. 4 ounces uncooked rice noodles or rice 2 tablespoons low-sodium soy sauce, divided 1 (1-pound) pork tenderloin, trimmed and thinly sliced 3/4 cup fat-free, less-sodium chicken broth 1/4 cup hoisin sauce 1 tablespoon cornstarch

1 tablespoon honey 4 teaspoons dark sesame oil, divided 3 cups snow peas, trimmed (about 1/2 pound) 1/2 cup sliced red bell pepper 1 tablespoon bottled ground fresh ginger 1 teaspoon bottled minced garlic 1/2 cup chopped green onions

Prepare rice noodles according to package directions, omitting salt and fat. Drain and keep warm. Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside. Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a medium bowl, stirring with a whisk until smooth. Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic; sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve pork mixture over the noodles. CALORIES 395 (22% from fat); FAT 9.6g (sat 2.1g,mono 3.7g,poly 2.5g); PROTEIN 28.1g; CHOLESTEROL 74mg; CALCIUM 53mg; SODIUM 690mg; FIBER 2.4g; IRON 2.5mg; CARBOHYDRATE 43.7g

Singapore Chile Crab with Spinach Category: Fish/Seafood Source: Eating Well December 2006 Healthy Units: 4 Servings: 4 (1 cup) Posted by: Classact75 (Eileen) November 9, 2006 Quick & Easy Eileen’s Notes: This dish was delicious using jumbo lump crab meat and served over rice noodles. I subbed 2 T of chile garlic paste for the minced red chile and doubled the shallots. Next time I’ll use a 9 ounce bag of spinach instead of the 6 ounces. 1/2 cup water 1/4 cup ketchup 1 tablespoon reduced-sodium soy sauce 1 tablespoon tomato paste 1 teaspoon cornstarch 1 tablespoon toasted sesame oil 1/4 cup minced shallot 2 tablespoons minced garlic 2 tablespoons minced red chile, or to taste 1 1/2 tablespoons minced fresh ginger 1 6-ounce bag baby spinach 1 pound pasteurized crabmeat, drained if necessary Whisk water, ketchup, soy sauce, tomato paste and cornstarch in a medium bowl. Heat oil in a large skillet over medium-high heat. Add shallot and cook, stirring occasionally, until softened, about 1 minute. Add garlic, chile and ginger and cook, stirring, until fragrant, about 30 seconds. Add spinach and stir until just wilted, 1 to 2 minutes. Stir in the sauce and crab; reduce heat to medium-low, cover and cook, stirring occasionally, until heated through, about 2 minutes. Per serving: 187 calories; 5 g fat (1 g sat, 2 g mono); 132 mg cholesterol; 11 g carbohydrate; 25 g protein; 1 g fiber; 785 mg sodium; 360 mg potassium. Nutrition bonus: Vitamin A (90% daily value), Iron & Vitamin C (40% dv), Folate (22% dv), Calcium (15% dv). 1 Carbohydrate Serving Exchanges: 1 vegetable, 3 very lean meat, 1 fat

Roasted Chicken with Balsamic Vinaigrette Poultry Giada De Laurentiis/Foodnetwork.com Healthy Units: 8 Servings: 4 (2 chicken thighs) Posted by jhoulihan (Jodi) 11/11/06 Notes: Giada's original recipe calls for a whole chicken cut into pieces. I modified it to 8 chicken thighs since DH & I prefer thighs, and also removed the skin to make it more WW friendly. 1/4 cup balsamic vinegar 2 tablespoons Dijon mustard 2 tablespoons fresh lemon juice 2 garlic cloves, chopped 2 tablespoons olive oil Salt and freshly ground black pepper 8 chicken thighs, bone-in with skin removed 1/2 cup low-salt chicken broth 1 teaspoon lemon zest 1 tablespoon chopped fresh parsley leaves Whisk the vinegar, mustard, lemon juice, garlic, olive oil, salt, and pepper in small bowl to blend. Combine the vinaigrette and chicken pieces in a large resealable plastic bag; seal the bag and toss to coat. Refrigerate, turning the chicken pieces occasionally, for at least 2 hours and up to 1 day. Preheat the oven to 400 degrees F. Remove chicken from the bag and arrange the chicken pieces on a large greased baking dish. Roast until the chicken is just cooked through, about 1 hour. If your chicken browns too quickly, cover it with foil for the remaining cooking time. Transfer the chicken to a serving platter. Place the baking dish on a burner over medium-low heat. Whisk the chicken broth into the pan drippings, scraping up any browned bits on the bottom of the baking sheet with a wooden spoon and mixing them into the broth and pan drippings. Drizzle the pan drippings over the chicken. Sprinkle the lemon zest and parsley over the chicken, and serve.

Spinach Squares Category: Eggs Source: Prevention Eat Up Slim Down Cookbook Healthy Units: 1.7 Servings: 9 Posted by: Classact75 (Eileen) November 12, 2006 Freezer Friendly Eileen’s Notes: I thought the servings were too small the first time I tried this recipe so I made it again in my 6 muffin pan for larger individual servings. I added 2 slices of crumbled RF bacon to the egg mixture and upped the Parmesan to 3 T to sprinkle ½ T on top of each serving. The NI listed is for the recipe as written but my changes only added one point for a larger serving. Cooking time was about 20 minutes using the muffin pan and they taste like miniature vegetable quiches. 1 tsp olive oil 1 small onion 3 oz mushrooms 1 medium sweet red pepper 1 cup Egg Beaters 1/4 cup seasoned bread crumbs 1 Tbsp grated Parmesan cheese 1 Tbsp sesame seeds (I omitted) 4 cup spinach 4 oz light cream cheese Chop onion, mushroom, and red pepper. Heat oil in pan and sauté veggies 5 minutes. Add spinach; stir 1 minute until it starts to wilt. Remove from heat. In medium bowl, whisk cream cheese until smooth. Add egg substitute and bread crumbs. Stir in veggie mixture. Pour into 8x8 pan coated with cooking spray. Sprinkle with sesame seeds and Parmesan cheese. Bake 350 about 30 minutes until golden brown and puffy. Per Serving: 77 Calories; 4g Fat; 5g Protein; 7g Carbohydrate; 1g Fiber; 7g Cholesterol; 204 mg Sodium

Pear and Parsnip Puree V (Vegetables) Source: Weightwatchers.com HU: 3 Servings | 4 Posted by: CJMartin717 (Cindy) 11-12-06 WW: This autumn-inspired puree is a delicious change of pace from applesauce or potatoes. It's wonderful on its own but also makes a great topping for pancakes and muffins. Cindy's Comments: I replaced half the cardamom with nutmeg (my favorite spice). Ingredients 3 medium pear(s), cored, seeded and diced 4 medium parsnip(s), trimmed, peeled and diced 1/4 cup water 3 Tbsp buttermilk 1/8 tsp ground cardamom 1/4 tsp table salt, or to taste 1/4 tsp black pepper, or to taste Instructions Combine pears and parsnips in a small pot; add 1/4 cup of water. Bring to a boil, then reduce heat to low, cover and cook until parsnips are very tender, about 15 minutes; drain off any liquid. Place pears and parsnips in a blender or food processor fitted with a steel blade. Add remaining ingredients and process until mixture is lightly pureed. Yields about 3/4 cup per serving.

Ginger Cardamom Pear Butter Sauces/ Condiments CL Nov. 2006 HU: 1 Amount 1 1/4 Cup. Serving size: 1 Tbsp Posted by Scarehair (Carrie) Nov.15, 2006 Carrie's Notes: This was a big hit at my house. I doubled the recipe and I will be on the hunt for more pears. This would make a great holiday neighbor gift. 4 cups coarsely chopped peeled Bartlett pear (about 2 1/2 pounds) 1 cup sugar 1 teaspoon ground cardamom 2 teaspoons minced peeled fresh ginger 2 teaspoons fresh lemon juice 1/4 teaspoon salt Place pears in a blender or food processor; process until smooth. Combine pear puree, sugar, and remaining ingredients in a medium sauté pan over medium heat; bring to a simmer, stirring occasionally. Cook 3 hours or until mixture is thick. Yield: 1 1/4 cups (serving size: 1 tablespoon) CALORIES 72 (1% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 6mg; SODIUM 30mg; FIBER 1.8g; IRON 0.1mg; CARBOHYDRATE 18.9g

Cranberry-Cherry Crumble Category: Desserts (D) Source: Cooking Light, November 2006 Healthy Units: 3 (if 8 servings & Splenda) 5 (if 6 servings and regular sugar) Servings: 6-8 Posted by: ejwyatt (Emily) Date: November 19, 2006 CL Notes: Serve warm with low-fat vanilla ice cream or fat-free whipped topping. Em’s Notes: We cut this into 6 servings, but that really is a little too big. With my changes, the point count for 8 servings drops to 3 points. The attached nutritional info is from the CL original recipe. 3 cups fresh or frozen cranberries, thawed 3 cups frozen pitted dark sweet cherries, thawed 3/4 cup granulated sugar (I used Splenda) 1/4 cup dried cranberries, chopped 1/4 cup dried cherries, chopped 1 tablespoon all-purpose flour 1 1/2 teaspoons cornstarch Cooking spray 1/4 cup slivered almonds, chopped 1/4 cup regular oats 1/4 cup whole wheat flour (about 1 1/8 ounces) 1/4 cup packed brown sugar 1/4 teaspoon salt 1/8 teaspoon ground nutmeg 1/8 teaspoon ground cinnamon 1/8 teaspoon almond extract 2 tablespoons chilled butter, cut into small pieces (I used light butter) Preheat oven to 375°. Combine first 7 ingredients in a large bowl, tossing gently to coat fruit. Spoon cranberry mixture into an 8-inch square baking dish coated with cooking spray. Combine almonds and the next 7 ingredients (through extract) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle oat mixture evenly over cranberry mixture. Bake at 375° for 45 minutes or until filling is bubbly and topping is golden. CALORIES 265 (19% from fat); FAT 5.6g (sat 2.1g,mono 2g,poly 0.9g); PROTEIN 2.9g; CHOLESTEROL 8mg; CALCIUM 37mg; SODIUM 99mg; FIBER 4.5g; IRON 1.1mg; CARBOHYDRATE 53.6g

Chard with Green Olives, Currants & Goat Cheese Category: Vegetable (V) Source: Eating Well, December 2006 Healthy Units: 2 Core: No Servings: 6 Posted by: ejwyatt (Emily) Date: November 19, 2006 Quick and Easy EW Notes: Tangy green olives, sweet currants and creamy goat cheese turn chard into a sophisticated treat, just right paired with lamb chops. Em’s Notes: I loved the sweet, salty, tangy flavors in this side dish. I very tasty way to get in your greens. 1 tablespoon extra-virgin olive oil 1 pound chard, stems and leaves separated, chopped 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1/4 cup chopped pitted green olives 1/4 cup currants 1/2 cup crumbled goat cheese (2 ounces) Heat oil in a Dutch oven over medium heat. Add chard stems, salt and pepper and cook, stirring often, until softened, 3 to 5 minutes. Stir in chard leaves and cook, stirring constantly, until wilted, about 2 minutes. Stir in olives and currants. Dot goat cheese over the top, cover and cook until the chard is tender and the cheese is melted, about 2 minutes more. Per serving: 97 calories; 5 g fat (2 g sat, 3 g mono); 4 mg cholesterol; 10 g carbohydrate; 4 g protein; 2 g fiber; 360 mg sodium; 504 mg potassium. Nutrition bonus: Vitamin K (310% daily value), Vitamin A (100% dv), Vitamin C (25% dv), Magnesium (18% dv). 1/2 Carbohydrate Serving Exchanges: 1 vegetable, 1 fat

Catalan Sautéed Polenta & Butter Beans Category: Vegetarian/Meatless (VG) Source: Eating Well, Oct/Nov 2006 Healthy Units: 4 Core: (C+1.5) Servings: 4 Posted by: ejwyatt (Emily) Date: November 19, 2006 EW Notes: This dish is a satisfying vegetarian meal complete with spinach, beans and polenta, inspired by classic Spanish flavors. Look for smoked paprika with other specialty spices; it's available in three varieties: sweet, bittersweet and hot. Sweet is the most versatile, but if you like a little bit of heat, choose the hot variety. You can find Spanish products in specialty-foods stores or online at tienda.com. Make it a Meal: Enjoy with a green salad tossed with sherry vinaigrette and a glass of Jean-Luc Colombo Cotes du Rhone.

4 teaspoons extra-virgin olive oil, divided 1 16-ounce tube prepared plain polenta, cut into 1/2-inch cubes 1 clove garlic, minced 1 small onion, halved and thinly sliced 1 red bell pepper, diced 1/2 teaspoon paprika, preferably smoked, plus more for garnish (see Note) 1 15-ounce can butter beans, rinsed 4 cups packed baby spinach 3/4 cup vegetable broth 1/2 cup shredded Manchego or Monterey Jack cheese 2 teaspoons sherry vinegar 1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add polenta and cook in a single layer, stirring occasionally, until beginning to brown, 8 to 10 minutes. Transfer to a plate. 2. Reduce the heat to medium; add the remaining 2 teaspoons oil and garlic to the pan, and cook, stirring, until fragrant, 30 seconds. Add onion and bell pepper; cook, stirring, until just tender, 3 to 5 minutes. Sprinkle with paprika; cook, stirring, for 30 seconds. Stir in beans, spinach and broth; cook, stirring, until the beans are heated through and the spinach is wilted, 2 to 3 minutes. Remove from the heat; stir in cheese and vinegar. Serve vegetables over polenta. Sprinkle with paprika, if desired. Per serving: 207 calories; 8 g fat (2 g sat, 4 g mono); 7 mg cholesterol; 28 g carbohydrate; 10 g protein; 5 g fiber; 678 mg sodium; 578 mg potassium. Nutrition bonus: Vitamin C (120% daily value), Vitamin A (110% dv), Folate (23% dv), Calcium (20% dv), Potassium (19% dv). Nutrition bonus: Vitamin C (120% daily value), Vitamin A (110% dv), Folate (23% dv), Calcium (20% dv), Potassium (19% dv) 1 1/2 Carbohydrate servings Exchanges: 1 1/2 starch, 1 vegetable, 1 very lean meat, 1 fat

Glazed Chocolate-Pumpkin Bundt Cake Category: Desserts (D) Source: Eating Well, Oct/Nov 2006 Healthy Units: 4.5 as written (2.5-3.5 with my changes) Servings: 16-24 Posted by: ejwyatt (Emily) Date: November 20, 2006 EW Notes: You don't have to have pumpkin pie to still enjoy pumpkin and spice in a Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat and is delicately seasoned with classic Thanksgiving flavors. Em’s Notes: This is delicious and worth the effort if you enjoy baking from scratch. The point count is 4.5 for 1/16th if use the original recipe. With my subs, 1/16th is 3.5 points, 1/24th is 2.5 points. This is a very moist cake. Cake 1 cup all-purpose flour 3/4 cup whole-wheat pastry flour 1 cup granulated sugar (I subbed Splenda) 3/4 cup unsweetened cocoa powder (not Dutch-process) 1 1/2 teaspoons baking powder 1 1/2 teaspoons baking soda 1 teaspoon pumpkin pie spice 1/4 teaspoon salt

1 cup nonfat buttermilk 1 15-ounce can unsweetened pumpkin puree 3/4 cup packed dark brown sugar 1 large egg, at room temperature (see Tip) 1 large egg white, at room temperature 1/4 cup canola oil 1/4 cup light corn syrup 1 tablespoon vanilla extract

Glaze & Garnish 1/2 cup packed confectioners' sugar 1 tablespoon nonfat buttermilk 2 tablespoons mini chocolate chips or toasted chopped nuts 1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray. 2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking soda, pumpkin pie spice and salt in a medium bowl. 3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan. 4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan and let cool completely on the rack, about 2 hours. 5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist. Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrate; 4 g protein; 3 g fiber; 238 mg sodium; 159 mg potassium. Nutrition bonus: Vitamin A (80% daily value

Pumpkin-Cranberry Loaf Category of recipe: Bread/Muffins (BR) Source: Cooking Light, November 1995 Healthy Units: 3.5 Servings: 16 (serving size: 1 slice) Posted by: Peggymcv (Peggy) Date: November 20, 2006 My notes: This is a delicious bread and super-quick to make. Perfect for breakfast, with a cup of tea or your Thanksgiving meal. I omitted the pecans. 2 cups all-purpose flour 2/3 cup firmly packed dark brown sugar 1/2 cup sugar 2 teaspoons baking powder 1/4 teaspoon salt 1 3/4 teaspoons pumpkin pie spice 1 cup canned pumpkin 1/4 cup water 1/4 cup vegetable oil 1 1/2 teaspoons vanilla extract 3 egg whites, lightly beaten 3/4 cup coarsely chopped cranberries Vegetable cooking spray 1/4 cup chopped pecans Combine the first 6 ingredients in a large bowl; make a well in center of mixture. Combine pumpkin, water, oil, vanilla, and egg whites; add to dry ingredients, stirring just until dry ingredients are moistened. Fold in cranberries. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle pecans over batter. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack; remove from pan, and let cool completely on wire rack. NUTRITION PER SERVING CALORIES 160(28% from fat); FAT 4.9g (sat 0.8g,mono 1.8g,poly 2g); PROTEIN 2.6g; CHOLESTEROL 0.0mg; CALCIUM 48mg; SODIUM 50mg; FIBER 1.3g; IRON 1.2mg; CARBOHYDRATE 26.6g

Sautéed Leeks and Broccolini with Balsamic Vinegar Category: Vegetables (V) Source: Cooking Light, November 2003 Healthy Units: 1.5 Servings: 8 (serving size: about 3/4 cup) Core: No Posted by: ejwyatt (Emily) Date: November 20, 2006 Quick and Easy CL Notes: To enjoy it at its best, prepare this dish last and serve immediately. 4 center-cut bacon slices 1 pound broccolini, trimmed and cut in half crosswise 2 leeks, halved lengthwise and cut diagonally into 2-inch pieces (about 1 pound) 1/4 teaspoon dried oregano 1/4 teaspoon crushed red pepper 4 garlic cloves, thinly sliced 1/4 cup fat-free, less-sodium chicken broth 1 1/2 tablespoons balsamic vinegar 3/4 teaspoon salt Cook the bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon; set aside. Add broccolini and leeks to the drippings in pan; sauté 4 minutes. Add oregano, pepper, and garlic, and sauté 3 minutes. Stir in remaining ingredients, and cook 30 seconds or until liquid almost evaporates. Sprinkle with the crumbled bacon. CALORIES 81 (32% from fat); FAT 2.9g (sat 1.1g,mono 1.2g,poly 0.4g); PROTEIN 3.8g; CHOLESTEROL 4mg; CALCIUM 70mg; SODIUM 316mg; FIBER 1.5g; IRON 1.5mg; CARBOHYDRATE 10.6g

Cooking Light, NOVEMBER 2003

Green Chile and Chicken Rice Main Dish Aroma Rice Cooker Cookbook HU: 8 Core Servings 4 Posted by Scarehair (Carrie) November 21, 2006 Kid Friendly, Quick and Easy Carrie's notes: This is truly a pantry meal. I modified it for Core. I served this with 0-point tortillas and a salad made of warm pinto beans, tomatoes, radish, celery, avocado, cilantro and lime. I ended up putting my portion of salad in the tortilla with rice for a very satisfying wrap. 1 12.5 ounce can Premium Chunk Chicken Breast (99% fat free), undrained 1 1/2 Cups 99% fat free seasoned chicken broth 1 1/2 Cups brown rice 1 4 pounce can green chiles, undrained 1/2 Cup minced onion 1/2 Teaspoon salt Combine all ingredients in a rice cooker. Cook on brown rice setting until cooker shuts off. Stir and serve immediately. Cal 396g, Fat 4g, fiber 2g

Tex Mex Cranberry Salsa Source: www.oceanspray.com Type: Appetizer/Sauce HU: 1 /per 2 Tbs serving (not including chips) Posted by: Donna (DonnaMO) November 22, 2006 Comments: Easy, fresh, different with a nice sweet, tart, hot taste. I used fresh cilantro and 1 fresh jalapeno. This could be a side sauce for turkey or pork. TEX MEX CRANBERRY SALSA INGREDIENTS: 1 16-ounce can Ocean Spray® Whole Berry Cranberry Sauce 1/4 cup canned jalapenos, chopped (I used one medium fresh jalapeno, seeded) 1 green onion, sliced 1 teaspoon dried cilantro (I used 3 tablespoons fresh chopped cilantro) 1 teaspoon ground cumin (omit if you don't like. I used 1/4 teaspoon) 1 teaspoon lime juice DIRECTIONS: Combine all ingredients in a medium mixing bowl. Serve with nacho chips or as a condiment for poultry or pork. Store refrigerated for up to 1 week. Makes about 2 cups. Per Serving (2 Tablespoons): Cal. 46 (2%DV), Fat Cal. 0, Pro. 0g (0%DV), Carb. 12g (3%DV), Fat 0g (0%DV), Chol. 0mg (0%DV), Sod. 46mg (1%DV), Vit. A 5RE (0%DV), Vit. C 0mg (0%DV), Vit. E 0mg (0%DV), Calcium 3mg (0%DV), Iron 0mg (0%DV), Folate 1Ug (0%DV), Zinc 0mg (0%DV), Pot. 9mg (0%DV), dietary Exchange: Fruit 1

Chai-Spiced Tea Cookies Source: Whole Foods Holiday Handbook 2006 HU: 1.5 per cookie Yield: 30 Posted by: Donna (DonnaMO) November 22, 2006 Ingredients: ½ cup (1 stick) unsalted butter, room temperature ¼ cup granulated sugar 2 teaspoons vanilla extract ½ teaspoon ground cinnamon ½ teaspoon ground ginger ½ teaspoon ground cloves ¾ teaspoon ground cardamom ¼ teaspoon salt 1 cup all purpose flour ¾ cup powdered sugar Instructions: •Preheat oven to 350° •Beat butter with granulated sugar in a medium bowl. •Stir in vanilla, spices, salt, and flour. •Scoop teaspoons of dough and roll with hands into small balls. •Place on a baking sheet, spacing them about 2 inches apart. •Bake until lightly golden brown, 15-20 minutes. •Cool on the sheet for 5 minutes (I removed from sheet as the bottoms of the cookies were all ready brown and I didn’t want them to scorch) •Place powdered sugar in a pie plate. •Roll warm cookies in sugar and cool cookies on a rack. (I found that I needed to roll them twice as the first time with warm cookies, the powdered sugar melted into the cookie) Nutritional info: per Master Cook Per Serving (excluding unknown items): 49 Calories; 3g Fat (56.4% calories from fat); trace Protein; 5g Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 31mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Fat; 0 Other Carbohydrates.

Roast Lemon and Pepper Brussels Sprouts with Parmesan Category: Vegetables (V) Source: Cooking Light, November 2006 Healthy Units: 1 Servings: 8 (serving size: 1/2 cup) Core: No Posted by: ejwyatt (Emily) Date: November 24, 2006 CL Notes: Use good-quality Parmesan for the most robust flavor. EW Notes: This is a little more effort than the recipe that Vic posted a few years ago, but a nice change of pace from that one (which I love). 1 tablespoon sugar 2 teaspoons olive oil 1/2 teaspoon salt 2 pounds Brussels sprouts, trimmed and quartered Cooking spray 1/4 cup chopped fresh parsley 2 teaspoons butter, softened 1 teaspoon freshly ground black pepper 3/4 teaspoon grated lemon rind 1/2 ounce shaved Parmesan cheese Preheat oven to 400°. Combine first 4 ingredients in a large bowl; toss well. Place Brussels sprouts mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 20 minutes or until edges of Brussels sprouts are lightly browned. Combine parsley, butter, pepper, and rind, stirring well. Add butter mixture to Brussels sprouts mixture, and toss well. Sprinkle with cheese. CALORIES 81 (32% from fat); FAT 2.9g (sat 1.1g,mono 1.1g,poly 0.3g); PROTEIN 4.6g; CHOLESTEROL 4mg; CALCIUM 73mg; SODIUM 200mg; FIBER 4.5g; IRON 1.7mg; CARBOHYDRATE 12.1g

Cooking Light, NOVEMBER 2006

Cherry-Chocolate Chip Biscotti Cookies/Bars Light and Tasty - Dec/Jan '07 Healthy Units (WW Points) - 2 Servings - 30 Posted by: Diane - "3BrowCat" 11/25/2006 Ingredients 2 eggs 2 egg whites 1 Tablespoon canola oil 2 teaspoons vanilla extract 1/4 teaspoon almond extract 3/4 cup sugar 2-3/4 cups all-purpose flour 1 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 2/3 cup dried cherries, chopped 1/2 cup miniature semisweet chocolate chips Instructions In a small mixing bowl, beat the eggs, egg whites, oil and extracts; beat in sugar. Combine flour, baking powder, baking soda and salt; beat into egg mixture. Stir in cherries and chocolate chips. Divide dough in half. With lightly floured hands, shape each portion into 12-in. x 3-in. rectangle; place each on a baking sheet coated with nonstick cooking spray. Bake at 350 for 12-20 minutes or until lightly browned. Carefully remove to wire racks; cool for 5 minutes. Transfer to a cutting board; cut with a serrated knife into 3/4-in slices. Place cut side down on ungreased baking sheets. Bake for 5 minutes. Turn and bake 5-7 minutes longer or until firm. Remove to wire racks to cool. Store in an airtight container. 1 cookie equals 95 calories, 2 g fat (1 g saturated fat), 14 mg cholestrerol, 55 mg sodium, 18 g carb, 1 g fiber, 2 g protein.

Turkey-Mushroom Bread Pudding Category: Poultry Source: CL December 2005 HU: 5.2 Servings: 8 Posted by: Classact75 (Eileen) November 26, 2006 Freezer Friendly Eileen’s Notes: This is pure comfort food that will remind you of Thanksgiving dinner. I reheat leftovers in the oven instead of the microwave so the topping crisps up again. 2 teaspoons olive oil 4 cups sliced cremini mushrooms 2 cups chopped celery 1 cup chopped onion 1/2 teaspoon chopped fresh thyme 3 garlic cloves, minced 2 cups shredded cooked turkey breast (about 8 ounces) 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 2 cups 1% low-fat milk 1 teaspoon dry mustard 1/4 teaspoon ground red pepper (used black pepper) 5 large eggs 6 cups French or Italian bread, cut into 1-inch cubes (about 8 ounces) Cooking spray 1/2 cup (2 ounces) grated fresh Parmesan cheese Preheat oven to 350°. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, celery, onion, thyme, and garlic; cook 10 minutes or until tender, stirring occasionally. Stir in turkey, salt, and black pepper. Remove mixture from heat, and cool slightly. Combine milk, mustard, red pepper, and eggs in a large bowl, stirring with a whisk. Stir in mushroom mixture and bread; toss well. Spoon into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with cheese. Bake at 350° for 1 hour or until golden brown. Let stand 10 minutes before serving. CALORIES 242 (30% from fat); FAT 8.1g (sat 3g,mono 3g,poly 1.1g); PROTEIN 20.7g; CHOLESTEROL 163mg; CALCIUM 241mg; SODIUM 628mg; FIBER 1.4g; IRON 2.5mg; CARBOHYDRATE 21.3g

Haricots Verts with Champagne-Shallot Vinaigrette Source: Cooking Light, December 2006 Category: Vegetables Healthy Units: 1 Servings: 12 (1 cup) Posted by: Classact75 (Eileen) November 26, 2006 Quick & Easy CL Notes: Haricots verts are slender French green beans. If you can't find them, use regular fresh green beans, but cook them a minute or two longer. Eileen’s Notes: I used a little less honey and added some minced garlic to the vinaigrette. I had to cook the haricots verts about 5 minutes to get them crisp tender. I warmed the vinaigrette in the microwave and poured it over the hot haricots verts but also enjoyed the leftovers chilled the next day. I think this vinaigrette would be good with asparagus or broccolini too. 1 gallon water 1 1/2 teaspoons salt, divided 3 pounds haricots verts, trimmed 1/4 cup Champagne vinegar (used white wine vinegar) 1/4 cup finely chopped shallots 2 tablespoons Dijon mustard 2 tablespoons honey 1/2 teaspoon freshly ground black pepper 2 1/2 tablespoons extra virgin olive oil Bring 1 gallon water and 1 teaspoon salt to a boil in a Dutch oven. Add beans to pan; cook 3 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Combine remaining 1/2 teaspoon salt, vinegar, and next 4 ingredients (through pepper) in a large bowl, stirring well with a whisk. Slowly drizzle oil into vinegar mixture; stir well with a whisk. Add beans to vinegar mixture; toss to coat. CALORIES 67 (38% from fat); FAT 2.8g (sat 0.4g,mono 2.1g,poly 0.3g); PROTEIN 1.5g; CHOLESTEROL 0.0mg; CALCIUM 57mg; SODIUM 151mg; FIBER 4.2g; IRON 0.6mg; CARBOHYDRATE 10.9g

Turkey Pies with Mashed Potato-Asiago Topping Category: Poultry (P) Source: Cooking Light, November 2006 Healthy Units: 5.77 Servings: 6 (serving size: 1 potpie) Core: No Posted by: ejwyatt (Emily) Date: November 27, 2006 CL Notes: Leftover onions, fresh herbs, and mashed potatoes jazz up this fresh twist on turkey potpie. Use your own leftover mashed potatoes in place of the prepared ones-you may need to cut the amount of pepper or cheese depending on how the potatoes are seasoned. Em’s Notes: This is a cross between a turkey potpie and shepherd’s pie. A delicious way to use up leftover turkey. I added 8 oz of mushrooms. 2 teaspoons olive oil 2 teaspoons butter 2/3 cup finely chopped yellow onion 1/3 cup minced shallots (about 3) 3/4 cup frozen petite green peas 2 tablespoons dry white wine 3 cups diced cooked turkey 1 tablespoon chopped fresh flat-leaf parsley 1 tablespoon chopped fresh sage

1 1/2 cups fat-free, less-sodium chicken broth 2 tablespoons all-purpose flour 3/4 teaspoon salt 1/4 teaspoon freshly ground black pepper, divided 3 cups refrigerated mashed potatoes (such as Simply Potatoes) 1/2 cup (2 ounces) finely grated Asiago cheese

Cooking spray Preheat oven to 400°. Heat oil and butter in a large nonstick skillet over medium heat. Add onion and shallots; cook for 6 minutes or until tender, stirring frequently. Add peas and wine, and cook 2 minutes. Add turkey, parsley, and sage. Combine broth and flour in a small bowl, and stir well with a whisk. Add broth mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Stir in salt and 1/8 teaspoon freshly ground black pepper. Combine the remaining 1/8 teaspoon pepper, mashed potatoes, and cheese in a small bowl. Spoon turkey mixture evenly into each of 6 (8-ounce) ramekins coated with cooking spray. Top each evenly with the potato mixture. Place ramekins on a baking sheet. Bake at 400° for 20 minutes or until lightly browned and bubbly. Let stand for 8 minutes before serving. CALORIES 283 (27% from fat); FAT 8.5g (sat 3.3g,mono 2.6g,poly 0.9g); PROTEIN 27g; CHOLESTEROL 81mg; CALCIUM 139mg; SODIUM 794mg; FIBER 3g; IRON 2.3mg; CARBOHYDRATE 23.6g

Sautéed Wild Mushrooms with Wilted Spinach Category: Vegetables (V) Source: Cooking Light, November 2005 Healthy Units: 1 Servings: 6 Core: C+0 Posted by: ejwyatt (Emily) Date: November 27, 2006 CL Notes: This savory side can become a main dish if you serve it over soft polenta with a sprinkling of Parmesan or feta cheese. Em’s Notes: This takes a little while to prep and pull together, but is well worth the effort. 1 tablespoon dark sesame oil, divided 4 1/2 cups sliced shiitake mushroom caps (about 8 ounces) 3 cups sliced oyster mushroom caps (about 8 ounces) 1/3 cup sliced shallots 2 teaspoons grated peeled fresh ginger 3 garlic cloves, minced 1/4 cup dry sherry 7 teaspoons low-sodium soy sauce, divided 1/2 teaspoon sugar 1/3 cup chopped green onions 2 (10-ounce) packages fresh spinach (about 20 cups) 1 teaspoon fresh lemon juice Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add mushrooms, shallots, ginger, and garlic; sauté for 3 minutes or until mushrooms are tender. Add sherry, 5 teaspoons soy sauce, and sugar; cook for 1 minute or until liquid is almost absorbed. Remove from heat, and stir in onions. Spoon mushroom mixture into a medium bowl; keep warm. Return pan to medium-high heat; add remaining 1 teaspoon oil. Add one-third of spinach, and cook 2 minutes or until spinach wilts, stirring frequently. Repeat procedure in 2 more batches with remaining spinach. Spoon spinach into a medium bowl; stir in remaining 2 teaspoons soy sauce and lemon juice. Top with mushroom mixture. Yield: 6 servings (serving size: 1/3 cup spinach and 1/2 cup mushroom mixture) CALORIES 81 (33% from fat); FAT 3g (sat 0.5g,mono 1g,poly 1.2g); PROTEIN 6.1g; CHOLESTEROL 0.0mg; CALCIUM 104mg; SODIUM 289mg; FIBER 3.5g; IRON 3.3mg; CARBOHYDRATE 9.8g Cooking Light, NOVEMBER 2005

Spiked Pumpkin Soup Category: Soups/Stews (ST) Source: Cooking Light, November 2005 Healthy Units: 2.74 Servings: 9 (serving size: about 1 cup soup, 1 tablespoon sour cream, and 1 teaspoon parsley) Core: no Posted by: ejwyatt (Emily) Date: November 27, 2006 CL Notes: This silky, slightly sweet soup is a fitting starter for various holiday entrées, including roast turkey, ham, or pork tenderloin. Bourbon enhances the natural sweetness of the pumpkin. Em’s Notes: I loved the bourbon flavor in the background. This is an easy, tasty soup. Cooking spray Ingredients: 1 cup chopped onion 1/2 teaspoon minced peeled fresh ginger 1/2 teaspoon ground cumin 2 garlic cloves, minced 1 1/2 cups apple cider 1/3 cup bourbon 1/4 cup maple syrup 1 (29-ounce) can pumpkin 1 (14-ounce) can fat-free, less-sodium chicken broth

2 cups 2% reduced-fat milk (I used skim milk) 1 teaspoon all-purpose flour (I omitted this) 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 9 tablespoons reduced-fat sour cream 3 tablespoons chopped fresh parsley (optional)

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, ginger, cumin, and garlic cloves; sauté 5 minutes or until lightly browned. Stir in cider, bourbon, syrup, pumpkin, and broth; bring to a boil. Reduce heat, and simmer 10 minutes. Place half of pumpkin mixture in a blender; process until smooth. Pour pureed mixture into a large bowl. Repeat process with remaining pumpkin mixture. Return pureed mixture to pan. Stir in milk, flour, salt, and pepper; cook until thoroughly heated (do not boil), stirring frequently. Serve with sour cream. Garnish with parsley, if desired. CALORIES 163 (19% from fat); FAT 3.4g (sat 1.8g,mono 0.3g,poly 0.1g); PROTEIN 5.1g; CHOLESTEROL 12mg; CALCIUM 119mg; SODIUM 255mg; FIBER 4.2g; IRON 0.8mg; CARBOHYDRATE 24.9g

Homemade Applesauce Category: Fruits (F) Source: Cooking Light, November 1996 Healthy Units: 1.7 Servings: 10 Core: No Posted by: ejwyatt (Emily) Date: November 26, 2006 Em’s Notes: I cut the recipe in half to make 5 servings and added 1 teaspoon of cinnamon to my batch. 10 cup coarsely chopped red cooking apple (about 3 pounds) 1 cup apple cider 1/2 cup firmly packed brown sugar Combine all ingredients in a large saucepan. Bring to a boil. Reduce heat; simmer 1 hour or until apples are tender, stirring occasionally. Yield: 10 servings (serving size: 1/2 cup) CALORIES 118 (3% from fat); FAT 0.4g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 0.2g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 5mg; FIBER 3.5g; IRON 0.5mg; CARBOHYDRATE 30.4g Cooking Light, NOVEMBER 1996

Whole Wheat Apple Scones Category: BR November 2006 Cooking Light HU: 3.4 Servings: 10 Posted by DebMj1 11/27/2006 Deb's Notes: I like my scones on the sweeter side, so instead of 1/4 cup sugar, I used 1/4 cup Splenda and 2 Tbsps. sugar. I omitted the milk and sugar sprinkling step at the end. Those two changes reduce the points to 3.1 per scone. If I could ever find good light butter again, I'd use that and points would go to 2.5. CL Notes: These scones are great in the morning with coffee or as an afternoon pickme-up. Ingredients: 1 cup plus 2 tablespoons all-purpose flour (about 5 ounces) 1 cup whole wheat flour (about 4 3/4 ounces) 1/4 cup sugar 2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt Dash of ground nutmeg

1/4 cup chilled butter, cut into small pieces 1 cup shredded peeled Granny Smith apple (about 1/2 pound) 1/2 cup 1% low-fat milk 1 teaspoon vanilla extract Cooking spray 2 tablespoons 1% low-fat milk 2 teaspoons sugar

Preheat oven to 425°. Lightly spoon flours into dry measuring cups and tablespoons; level with a knife. Combine flours, 1/4 cup sugar, and next 5 ingredients (through nutmeg) in a large bowl; stir with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add apple, 1/2 cup milk, and vanilla extract, stirring just until moist (dough will be sticky). Turn dough out onto a lightly floured surface, and knead lightly 4 times with floured hands. Divide dough in half; pat each portion into a 6-inch circle on a baking sheet coated with cooking spray. Cut each circle into 5 wedges, cutting into but not through, dough. Brush tops of wedges with 2 tablespoons milk, and sprinkle evenly with 2 teaspoons sugar. Bake at 425° for 15 minutes or until golden. Serve warm. NUTRITION PER SERVING CALORIES 170(27% from fat); FAT 5.1g (sat 3g,mono 1.3g,poly 0.3g); PROTEIN 3.7g; CHOLESTEROL 13mg; CALCIUM 84mg; SODIUM 319mg; FIBER 2.1g; IRON 1.3mg; CARBOHYDRATE 28.1g

White Bean and Turkey Chili Category: Soups/Stews (ST) Source: Cooking Light, November 2006 Healthy Units: 5.5 Servings: 8 Core: Yes Posted by: ejwyatt (Emily) Date: November 27, 2006 Quick and Easy CL Notes: Using canned beans and chicken broth make this crowd-pleasing chili convenient. Em’s Notes: This was very quick and easy. I used my stick blender to puree the beans. This was even better after sitting overnight. 1 tablespoon canola oil 2 cups diced yellow onion (about 2 medium) 1 1/2 tablespoons chili powder 1 tablespoon minced garlic 1 1/2 teaspoons ground cumin 1 teaspoon dried oregano 3 (15.8-ounce) cans Great Northern beans, rinsed and drained 4 cups fat-free, less-sodium chicken broth 3 cups chopped cooked turkey 1/2 cup diced seeded plum tomato (about 1) 1/3 cup chopped fresh cilantro 2 tablespoons fresh lime juice 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 8 lime wedges (optional) Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired. Yield: 8 servings (serving size: about 1 cup) CALORIES 286 (19% from fat); FAT 6g (sat 1.2g,mono 2.1g,poly 1.6g); PROTEIN 32.4g; CHOLESTEROL 85mg; CALCIUM 105mg; SODIUM 435mg; FIBER 5.5g; IRON 4.8mg; CARBOHYDRATE 24.3g

Mini Turkey Burgers With Gorgonzola Source: Nov 2006 Cooking Light HU: 3.6 Servings: 12 Posted by: Donna/CAROTS Date: November 28, 2006 *Notes-Instead of making 12 mini burgers, I made 6, so I doubled the HU’s for one

serving. I also subbed a whole wheat bun instead of a potato bun. I'm not sure if that would affect the points. A quick and easy meal for a busy weekday. I served it with steak fries, and a salad. 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 1/4 pounds ground turkey breast 1/2 cup (2 ounces) crumbled Gorgonzola cheese Cooking spray

1/4 cup reduced-fat mayonnaise 2 tablespoons minced sweet gherkin pickle (about 2 small) 1/8 teaspoon freshly ground black pepper 12 (1-ounce) dinner rolls 6 curly leaf lettuce leaves, torn in half

Combine first 4 ingredients in a large bowl. Add cheese, stirring with a fork just until combined. Divide turkey mixture into 12 equal portions, shaping each into a 1/4-inchthick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 4 patties; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done. Place patties on a large baking sheet in a single layer. Repeat procedure with remaining patties. Cool patties to room temperature. Cover with plastic wrap; freeze until firm. Place in a single layer in zip-top plastic bags; freeze up to 3 months. Thaw patties overnight in refrigerator. Preheat oven to 400º. Coat a large baking sheet with cooking spray. Place patties on baking sheet in a single layer; cover with foil. Bake 10 minutes or until thoroughly heated. Keep warm. Combine mayonnaise, pickle, and 1/8 teaspoon pepper in a small bowl. Cut rolls in half horizontally. Spread about 1 teaspoon mayonnaise mixture on bottom half of each roll; top each with 1 turkey patty and 1 piece lettuce. Cover with tops of rolls. Serve immediately. Yield: 12 servings (serving size: 1 burger) CALORIES 169 (26% from fat); FAT 4.9g (sat 1.9g,mono 1.1g,poly 0.4g); PROTEIN 14.5g; CHOLESTEROL 23mg; CALCIUM 62mg; SODIUM 374mg; FIBER 0.9g; IRON 1.3mg;

Multigrain Bread Breads From: March/April 2006 Cook's Illustrated HU: 2 Servings: 12 per loaf Posted by Scarehair (Carrie) November 29, 2006 Carrie's Comments: I love how this uses Multigrain Hot Cereal, so much easier than buying all the grains separately. I also love that the fat grams come form healthy fats & oils. You could get more than 12 slices out of one loaf to cut down the points. Next time I would add sunflower seeds and other seeds/grains that I happen to have on hand. I prefer to proof my yeast in a little water and honey before adding. I just use 1/2 Cup of water from the amount I add to the hot cereal. 1 1/4 Cups multigrain hot cereal 2 1/2 Cups boiling water 1 1/4 Cups all-purpose flour 1 1/2 Cups white whole wheat flour 1 1/2 Cups whole wheat flour

2 Tablespoons honey 1/4 Cup olive oil 2 1/2 teaspoons yeast 1 Tablespoon salt 1/2 Cup rolled oats

1. Place cereal in the bowl of a standing mixer. Add boiling water, stir and let stand until the mixture cools to about 100 degrees F and resembles a thick porridge, about 1 hour. Whisk together the flours in a medium bowl and set aside. 2. Once the grain mixture has cooled, add honey and olive oil and yeast and stir to combine.. Start the mixer with a dough hook. While on low speed add the flours 1/2 cup at a time and knead until the dough forms a ball, 1/12 to 2 minutes. 3. Cover bowl with plastic wrap and let stand 20 minutes. Add the salt and knead on med-low speed until the dough clears the side of the bowl, about 3-4 minutes. Continue to knead another 5 minutes. Add the oats and knead another 1-2 minutes, or until well incorporated. 4. Lightly spray a large bowl with cooking spray. Remove dough from the mixer and form into a ball. Place in oiled bowl, cover tightly with plastic wrap and allow dough to rise until doubled, 45 minutes to 1 hour. 5. Adjust oven rack to center position and preheat oven to 375 F. Spray 2 loaf pans with cooking spray. 6. Transfer dough to lightly floured board. Pat into a 12x9 inch rectangle. Cut dough in half cross wise. Roll each piece into a tight log. Transfer each to a loaf pan, cover tightly with plastic wrap and let rise until almost doubled in size, 30-40- minutes. 7. Remove plastic wrap and bake for 35-40 minutes or until lightly browned. Remove loaves to wire wrack and let cool before slicing. Cal: 125, Fat 3g, Fiber 3g, Sodium 268 mg, potassium 53 mg, Carb 22 g, Fiber 3g, Protein 4g, Calcium 7mg, Iron 1g

Gnocchi Gratin Source: Cooking Light, Nov 2006 HU's: 8 Servings: 6 (serving size: about 3/4 cup) Posted by: Donna/CAROTS Date: November 30, 2006 Gnocchi are Italian dumplings, cooked and sauced like pasta. Here, they're turned into a creamy casserole that's quick and easy to prepare on busy days. Look for vacuumpacked gnocchi on the pasta aisle. *My Notes-I didn't use all the cream sauce over the gnocchi, I thought that it would be way too much, and I think I was right. I wouldn't serve this as a main dish, but rather a side to a beef dish. Very quick to put together. Ingredients: 1 (22-ounce) package gnocchi 1 tablespoon butter 1/3 cup all-purpose flour (about 1 1/2 ounces) 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 cups fat-free milk 1/2 cup fat-free, less-sodium chicken broth 3/4 cup (3 ounces) shredded Gruyère cheese 1/3 cup chopped fresh chives 2 bacon slices, cooked and crumbled Cooking spray 1/4 cup (1 ounce) grated fresh Parmesan cheese Preheat oven to 400°. Cook gnocchi according to package directions, omitting salt and fat. Drain. Melt butter in a large saucepan over medium heat. Lightly spoon flour into a dry measuring cup; level with a knife. Add flour, salt, and pepper to pan; cook 1 minute, stirring constantly. Gradually add milk and broth, stirring with a whisk until blended. Bring to a boil; cook until thick, stirring constantly. Remove from heat. Add Gruyère, chives, and bacon; stir until smooth. Add gnocchi; toss well. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray; sprinkle with Parmesan. Bake at 400° for 20 minutes or until lightly browned. Serve immediately. CALORIES 328 (25% from fat); FAT 9.2g (sat 5.1g,mono 2.7g,poly 0.5g); PROTEIN 14.1g; CHOLESTEROL 29mg; CALCIUM 304mg; SODIUM 726mg; FIBER 1.7g; IRON 1.3mg; CARBOHYDRATE 47.7g

One-Dish Barley, Wild Rice, and Chicken Pilaf Cooking Light November 2006 HU: 8.4 as written Servings: 4 (serving size: 1 cup) Posted by DebMj1 December 1, 2006 CL Notes: This recipe has some of the creamy texture of a risotto but requires far less stirring. My Notes: This is very similar to the Hearty Chicken Mushroom Pilaf from CL that I can no longer make because I can't find Kashi Breakfast Pilaf anymore. If you make the changes I made below, points drop to 7.6 per serving. Because my barley and wild rice both needed about an hour to cook, I ended up adding an additional 4 ounces of chicken broth.

1/2 cup hot water 1/4 cup dried porcini mushrooms, chopped 1 tablespoon olive oil (I cut this to 1/2 Tbsp.) 1 cup finely chopped onion (about 1 medium) 3 garlic cloves, minced 3/4 cup uncooked pearl barley 1/4 cup wild rice 2 teaspoons chopped fresh thyme (I

used 2/3 tsp. of dried thyme) 1 (14-ounce) can fat-free, less-sodium chicken broth (I used 18 ounces) 2 cups chopped cooked chicken breast 1/2 cup (2 ounces) grated fresh Parmesan cheese (I used 1 1/2 ounces) 1/4 cup chopped fresh parsley 1/4 teaspoon salt 1/4 teaspoon ground black pepper

Combine 1/2 cup hot water and mushrooms; let stand 10 minutes or until mushrooms are tender. Set aside.

Heat oil in a large nonstick skillet over medium heat. Add onion; cook 1 minute, stirring frequently. Add garlic; cook 30 seconds, stirring frequently. Add barley, rice, and thyme; cook 5 minutes or until lightly browned, stirring frequently. Stir in mushroom mixture and broth. Cover, reduce heat, and simmer 40 minutes (mine took an hour) or until barley is tender. Stir in chicken and cheese; cook 5 minutes or until thoroughly heated. Stir in parsley, salt, and pepper. Wine note: Chicken breast does not always demand white wine, especially when it's accompanied by porcini mushrooms and wild rice. Serve an easy-drinking wine, like Trapiche Pinot Noir 2005 ($7) from Argentina. The straightforward raspberry and cherry fruit of this wine marry well with the earthy porcini and nutty rice without overpowering the white meat. -Jeffery Lindenmuth NUTRITION PER SERVING CALORIES 409(27% from fat); FAT 12.4g (sat 3.9g,mono 5.6g,poly 2g); PROTEIN 31.6g; CHOLESTEROL 68mg; CALCIUM 160mg; SODIUM 515mg; FIBER 7.7g; IRON 2.7mg; CARBOHYDRATE 42.8g

Reese’s Peanut Butter Brownies Desserts Source - I THINK a coupon ad for Reese’s Peanut Butter Healthy Units 3 Core: + FP NO Servings 36 Posted by MRSCOUSCOUS 12/1/06 Ingredients 3/4 cup unsalted butter (1 1/2 sticks) 3/4 cup peanut butter 1 3/4 cups sugar 2 teaspoons vanilla extract 4 large eggs 1 1/4 cups all-purpose flour 1/2 teaspoon baking powder 1/4 teaspoon salt 1/4 cup Hershey's® cocoa Instructions 1. Preheat oven to 350. 2. Grease 13x9x2 inch baking pan. 3. Melt butter. Add peanut butter. Stir until peanut butter is melted. Pour into a separate bowl. 4. Stir in sugar and vanilla. Add eggs. Beat well with spoon. Add flour, baking powder and salt; beat well. 5. Remove 1 3/4 c. batter; stir cocoa into this portion of the batter. 6. Spread chocolate/peanut butter batter into prepared pan. Spread remaining batter over top. 7. Bake 30 minutes, or until brownies just begin to pull away from sides of pan. Cool completely. NUTRITIONAL INFORMATION: Per Serving (excluding unknown items): 130 Calories; 7g Fat (48.6% calories from fat); 3g Protein; 15g Carbohydrate; 1g Dietary Fiber; 34mg Cholesterol; 55mg Sodium.

Mahogany Beef Stew with Red Wine and Hoisin Sauce Category: Meats Source: Adapted from Epicurious, originally, Bon Appetit, 2/02 Healthy Units: 11 Servings: 6 Posted by: Andygrammy (Claudia) Date: 12/1/06 Comments: This unusual combination of the Chinese hoisin sauce with Italian seasoned tomatoes and red wine makes for a really delicious stew with very complex flavors. The 6 servings here are quite generous. You could easily get more, thereby lowering the HU’s. We serve it over wide noodles, or as suggested on Epicurious, with Horseradish Mashed Potatoes, which makes for a delicious combination, but that drives the points up more for the meal. Sometimes I brown the meat and onions, deglaze the pan with the first cup of wine and finish it in the slow cooker. Ingredients: 1 Tbsp olive oil (divided) 2 LB boneless round roast, trimmed of all fat and cut into 2-inch pieces salt, pepper 3 cups chopped onions 2 cups Cabernet Sauvignon 1 14.5-ounce can diced tomatoes with Italian herbs, undrained

1/3 cup hoisin sauce 2 bay leaves 1 lb slender carrots, peeled, cut diagonally into 1-inch lengths 8 oz sliced mushrooms 1 ½ tbsp cornstarch, mixed with equal amount of water 2 tbsp chopped fresh parsley

Instructions: Spray a large heavy pot or Dutch oven with pan spray. Heat ½ tbsp oil in pot over high heat. Sprinkle meat with salt and pepper. Add meat to pot in two batches, and brown on all sides. Remove from pot, the second 1/2 tbsp of olive oil is added before sautéing the onions and add onions. Reduce heat to medium. Sauté until golden brown, about 15 minutes. Add meat back to the pot, along with accumulated juices. Add I cup wine, tomatoes with juices, hoisin sauce, and bay leaves. Bring to a boil, reduce heat to low and simmer 45 minutes, stirring occasionally. Add carrots, mushrooms, and the other cup of wine. Cover; simmer 30 minutes, or until meat is forktender. Uncover, increase heat to high. Boil until sauce is slightly thickened, stirring occasionally, about 15 minutes. Reduce heat to medium, add cornstarch mixture and simmer until sauce thickens, stirring occasionally, about 8 minutes. Discard bay leaves. Season with slat and pepper to taste. Sprinkle with parsley to serve. How I lightened this: Original recipe called for 3 ½ pounds beef chuck (for the same 6 servings!) I reduced the beef to 2 pounds and switched to leaner round. I cut out 3 tablespoons of olive oil. Depending on the brand of hoisin sauce, this is sometimes a tad too sweet for my taste, so I reduced that from ½ cup to 1/3 cup. I added the mushrooms to increase the bulk after reducing the amount of meat, and they taste great in this, as well. I don’t think the dish suffered at all from these changes. I never pointed the original recipe, so I don’t know how many points I saved, but I would guess quite a few.

Sausage, Escarole, and White Bean Ragout Soups/stews Source - Cooking Light, DECEMBER 2006 Melanie Barnard HU - 5 Servings - 4 Posted by - Shari (walkmuch) 12/1/2006 The flavorful sausage and bold escarole are filling additions to this French-accented stew. Substitute mustard greens to mimic the bitter flavor of escarole, or use spinach for milder flavor. Serve with a crusty baguette or rolls. My notes: Comes together in about 30 minutes. 12 ounces sweet turkey Italian sausage Cooking spray 1 cup prechopped onion 1 cup cubed peeled red potatoes (about 6 ounces) 1/3 cup chardonnay or other dry white wine 1 tablespoon bottled minced garlic (I used fresh) 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained 1 (14-ounce) can fat-free, less-sodium chicken broth 4 cups sliced escarole (about 4 ounces) 1 teaspoon chopped fresh rosemary (I used dried, ground ~1/2tsp) 2 tablespoons grated fresh Parmesan cheese Remove casings from sausage. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add Italian sausage and onion to pan, and cook for 4 minutes or until sausage browns, stirring to crumble. Drain sausage mixture well; return to pan. Stir in potatoes, wine, garlic, beans, and chicken broth; bring to a simmer. Cover and cook 7 minutes. Stir in escarole and rosemary, and cook for 4 minutes or until the escarole wilts, stirring occasionally. Ladle 1 1/4 cups soup into each of 4 shallow bowls, and sprinkle each serving evenly with 1 1/2 teaspoons cheese. Wine note: The creaminess of the white beans, bitter herbalness of the escarole, and rich meatiness of the sausage are in perfect counterpoint in this dish. In my experiments, when bitter and fat flavors are involved, one of the best wines is often the Italian red Chianti--even in a dish like this that calls for white wine. I love the Banfi Chianti Classico Riserva. The 2002 is $18. -Karen MacNeil Yield: 4 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese) NUTRITION PER SERVING CALORIES 254(33% from fat); FAT 9.2g (sat 2.9g,mono 3.2g,poly 2.7g); PROTEIN 21g; CHOLESTEROL 74mg; CALCIUM 86mg; SODIUM 929mg; FIBER 4.9g; IRON 2.6mg; CARBOHYDRATE 21.2g

Snickerdoodle Biscotti Category: Cookies/Bars (CB) Source: Cooking Light, November 2000 Healthy Units: 1.5 (1 with my changes) Servings: 30 Core: No Posted by: ejwyatt (Emily) Date: December 3, 2006 Em’s Notes: I always stand my biscotti up for the second bake so that I don’t have to turn them over. I reduced the time for the 2nd bake to 18 minutes. These are very similar to the Cinnamon Biscotti that I posted, but I like these better. The cinnamon sugar stays on the biscotti because of the egg white. Nutritionals from original recipe and do not reflect my changes. 2 ¾ cups all-purpose flour (I used 1 ½ cup all-purpose and 1 ¼ cup whole wheat pastry flour) 1 cup sugar (I used ½ cup sugar and ½ cup Splenda) 2 teaspoons baking powder ¼ teaspoon salt

1 tablespoon canola oil 1 teaspoon vanilla extract 3 large eggs Cooking spray 2 tablespoons sugar 1 teaspoon cinnamon 1 large egg white

Preheat oven to 350. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 1 cup sugar, baking powder, and salt in a large bowl. Combine oil, vanilla, and eggs; add to flour mixture, stirring until well-blended (dough will be dry and crumbly). Turn dough out onto a lightly floured surface, and knead lightly 7 to 8 times. Divide dough in half. Shape each portion into an 8-inch-long roll. Place rolls 6 inches apart on a baking sheet coated with cooking spray, and flatten each roll to 1-inch thickness. Combine 2 Tablespoons sugar and cinnamon. Gently brush tops of rolls with egg white, and sprinkle with the cinnamon mixture. Bake at 350 for 30 minutes. Remove rolls from baking sheet; cool 10 minutes on a wire rack. Cut each roll diagonally into 15 (1/2-inch slices). Place the slices, cut sides down, on baking sheet. Reduce oven temperature to 325; bake 10 minutes. Turn cookies over, and bake an additional 10 minutes (the cookies will be slightly soft in the center but will harden as they cool). Remove from baking sheet; cool completely on wire rack. CALORIES 84 (13% from fat); FAT 1.2g (sat 0.3g,mono 0.4g,poly 0.4g); PROTEIN 1.9g; CHOLESTEROL 22mg; CALCIUM 23mg; SODIUM 61mg; FIBER 1.2g; IRON 0.7mg; CARBOHYDRATE 16.5g

Chewy Chocolate-Cherry Cookies Category: Cookies/Bars (CB) Source: Cooking Light, December 2005 Healthy Units: 1.67 (1 with my changes) Servings: 30 Core: No Posted by: ejwyatt (Emily) Date: December 3, 2006 CL Notes: The tartness of the cherries contrasts with the cocoa and semisweet chocolate chips. Em’s Notes: I made these last year and loved them. Not sure why I didn’t post them then. I get 40 cookies from the recipe. That along with the changes that I note below drop the points to 1. The nutritionals are for the original recipe. 1 cup all-purpose flour (about 4 1/2 ounces) (I use ½ cup all-purpose and ½ cup whole wheat pastry flour) 1/3 cup unsweetened cocoa 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1 cup sugar (I use ½ cup sugar and ½ cup Splenda) 1/3 cup butter, softened (I used light butter) 1 teaspoon vanilla extract 1 large egg 2/3 cup dried tart cherries 3 tablespoons semisweet chocolate chips Cooking spray Preheat oven to 350°. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking powder, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at high speed until well blended. Add vanilla and egg; beat well. With mixer on low speed, gradually add flour mixture. Beat just until combined. Fold in cherries and chocolate chips. Drop by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes or just until set. Remove from oven; cool on pans 5 minutes. Remove from pans; cool completely on wire racks. Yield: 30 cookies (serving size: 1 cookie) CALORIES 80 (30% from fat); FAT 2.7g (sat 1.3g,mono 1.1g,poly 0.1g); PROTEIN 1.1g; CHOLESTEROL 12mg; CALCIUM 10mg; SODIUM 56mg; FIBER 0.8g; IRON 0.4mg; CARBOHYDRATE 13.4g

Poppy Seed Thumbprints Category: Cookies/Bars (CB) Source: Eating Well, Dec ‘05/Jan ‘06 Healthy Units: 3.5 as written (1 with my changes) Core: No Servings: 30 Posted by: ejwyatt (Emily) Date: December 3, 2006 EW Notes: Our Test Kitchen manager and resident master baker, Stacy Fraser, loves this variation on a classic jam thumbprint. Poppy seeds give the cookies extra flair with very little effort. Though you can use any jam, cherry is particularly divine. A new mom, Stacy plans to make this part of a family tradition with her son Sawyer. Em’s Notes: I got 40 cookies from this recipe. That along with the changes noted below and I got the point count down to 1 per cookie. Nutritional info is based on original recipe. 1 2/3 cups whole-wheat pastry flour 1 cup all-purpose flour 2 tablespoons poppy seeds 1/2 teaspoon salt 1/2 cup (1 stick) unsalted butter, slightly softened (I used ¾ cup of light butter; ½ cup softened, 6 T melted) 1/2 cup canola oil (I omitted the oil) 1 cup confectioners' sugar (I used ½ cup sugar and ½ cup Splenda) 1 large egg 1 teaspoon freshly grated lemon zest 1 teaspoon vanilla extract 1/3 cup cherry or other fruit preserves (I used Smuckers sugar-free preserves – 10 calorie per Tablespoon) 1. Position rack in center of oven; preheat to 300°F. 2. Whisk whole-wheat flour, all-purpose flour, poppy seeds and salt in a large bowl. Beat butter, oil and sugar in another large bowl with an electric mixer on high speed until creamy. Add egg, lemon zest and vanilla; beat to combine. Stir in the dry ingredients with a spoon until just combined. 3. Form tablespoonfuls of dough into balls and place on an ungreased baking sheet, spacing the cookies about 2 inches apart. Gently press the tip of your thumb or finger in the center of each cookie. Place 1/2 teaspoon preserves in each indentation. 4. Bake the cookies, one batch at a time, until the edges are lightly golden, 28 to 30 minutes. Immediately transfer to a wire rack to cool completely. Per cookie: 162 calories; 7 g fat (2 g sat, 2 g mono); 15 mg cholesterol; 21 g carbohydrate; 2 g protein; 2 g fiber; 41 mg sodium.

Cranberry-Nut Chocolate Chip Cookies Category: Cookies/Bars (CB) Source: Cooking Light, December 2006 Healthy Units: 1.56 (1 with my changes) Servings: 36 (serving size: 1 cookie) Core: No Posted by: ejwyatt (Emily) Date: December 3, 2006 CL Notes: This cookie dough--with regular oats in the batter--needs to be chilled for several hours or overnight before baking. Em’s Notes: I got 46 cookies from this recipe. The only change that I made was to use light butter. This drops the points to 1 per cookie. Nutritional info is for the original recipe. Ingredients: 3/4 cup all-purpose flour (about 3 1/3 ounces) 3/4 cup whole wheat flour (about 3 1/2 ounces) 3/4 cup regular oats 1/2 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1/4 cup dried cranberries 2 1/2 tablespoons finely chopped

walnuts 2 1/2 tablespoons semisweet chocolate minichips 3/4 cup packed brown sugar 5 tablespoons butter, softened (I used light butter) 2 tablespoons honey 3/4 teaspoon vanilla extract 1 large egg 1 large egg white

Cooking spray Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, baking powder, and the next 5 ingredients (through chips) in a large bowl. Combine sugar and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add honey, vanilla, egg, and egg white; beat well. Add flour mixture to sugar mixture; beat at low speed until well blended. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°. Drop batter by tablespoonfuls onto a baking sheet coated with cooking spray. Bake at 350° for 10 minutes. Cool 2 minutes on pans. Remove from pans, and cool completely on wire racks.

CALORIES 75 (31% from fat); FAT 2.6g (sat 1.3g,mono 0.7g,poly 0.4g); PROTEIN 1.4g; CHOLESTEROL 10mg; CALCIUM 12mg; SODIUM 49mg; FIBER 0.8g; IRON 0.5mg; CARBOHYDRATE 12.1g

Raspberry Linzer Windowpane Cookies Category: Cookies/Bars (CB) Source: Cooking Light, December 2005 Healthy Units: 2 (1 with my changes) Servings: 32 (serving size: 1 cookie) Core: No Posted by: ejwyatt (Emily) Date: December 3, 2006 CL Notes: These beautiful cookies are easy to prepare. Cut them into shapes--round, rectangular, or even star-shaped. You can re-roll the dough scraps, but chill them first. Em’s Notes: These are beautiful cookies. I got 36 cookies from the recipe. With my ingredient changes, the points drop to 1 per cookie. The nutritional info is for the recipe as originally written. 2 cups all-purpose flour (about 9 ounces) (I used 1 cup all-purpose and 1 cup whole wheat pastry) 1/2 teaspoon baking soda 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 3/4 cup granulated sugar (I used ½ cup sugar and ¼ cup Splenda)

1/2 cup butter, softened (I used light butter) 1/4 cup egg substitute 1/4 cup seedless raspberry jam (I used Smucker’s Sugar-Free preserves – 10 calories per T) 2 teaspoons powdered sugar

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, salt, and cinnamon, stirring well with a whisk. Place granulated sugar and butter in a large bowl; beat with a mixer at high speed until light and fluffy. Add egg substitute; beat until well blended. Beating at low speed, gradually add flour mixture; beat just until a soft dough forms. Divide dough into 2 equal portions, and wrap each dough portion in plastic wrap. Chill at least 1 hour. Preheat oven to 375°. Roll each dough portion into a 1/8-inch thickness on a lightly floured surface; cut with a 2-inch square cookie cutter with fluted edges to form 32 cookies. Repeat procedure with remaining dough portion. Place cookies 1 inch apart on parchment-lined baking sheets. Cut out centers of 32 cookies with a 1-inch square cookie cutter with fluted edges. Bake cookies at 375° for 10 minutes or until edges are lightly browned. Cool on pans 5 minutes. Remove from pans; cool completely on wire racks. Spread center of each whole cookie with about 1/2 teaspoon jam. Sprinkle cut-out cookies with powdered sugar. (A) Place 1 cut-out cookie on top of each whole cookie.

CALORIES 79 (33% from fat); FAT 2.9g (sat 1.4g,mono 1.2g,poly 0.1g); PROTEIN 1g; CHOLESTEROL 8mg; CALCIUM 3mg; SODIUM 62mg; FIBER 0.2g; IRON 0.4mg; CARBOHYDRATE 12.5g

Oven-Braised Lentils with Sausage Category: RP Source CL.com Healthy Units 4 Core: + 2 I think (for the sausage) Servings 10 Posted by "jillybean03" Date 12/02/06 CL Comments: Comforting and easy to prepare, this hearty dish is good for busy nights, as the lentils cook in the oven and leave you free to tend to other things. My comments: Definite repeater. DH (who doesn't like leftovers) says "I will eat this again" (Which means leftovers are ok!) He enjoyed some Tabasco on his.... 2 teaspoons olive oil 2 cups chopped onion 1 1/4 cups chopped celery 1/2 cup chopped carrot 2 garlic cloves, minced 3 tablespoons tomato paste 1 cup dry white wine 3 cups water 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 3 thyme sprigs 2 (14-ounce) cans fat-free, less-sodium chicken broth 1 (16-ounce) bag dried lentils 1 (14-ounce) package turkey kielbasa, cut into 1/2-inch slices 1 bay leaf (I only had a half bag of lentils - I substituted 1 cup brown rice - the proportions were perfect, and you couldn't tell) Preheat oven to 375°. Heat oil in a large Dutch oven over medium-high heat. Add onion, celery, carrot, and garlic; sauté 5 minutes. Stir in tomato paste, and cook 1 minute, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 1 minute. Add water and remaining ingredients; bring to a boil. Cover and place in oven. Bake at 375° for 1 hour and 15 minutes or until lentils are tender; discard bay leaf. Yield: 10 servings (serving size: about 1 1/4 cups) NUTRITION PER SERVING

CALORIES 234(14% from fat); FAT 3.6g (sat 1.3g,mono 1.6g,poly 0.4g); PROTEIN 20g; CHOLESTEROL 10mg; CALCIUM 109mg; SODIUM 450mg; FIBER 15.4g; IRON 5.2mg; CARBOHYDRATE 33g

The Carlsmith Family's Gingerbread Cookies Category: Cookies/Bars (CB) Source: Eating Well, December 2005 / January 2006 Healthy Units: 1.5 (1 with my changes) Servings: 80 Core: No Posted by: ejwyatt (Emily) Date: December 3, 2006 EW Notes: The dough is pleasantly easy to work with for children and parents alike: it won’t stick or tear when you roll it out. Dress the finished cookies up with a quick cookie glaze, colored sugars or a sprinkle of powdered sugar. Em’s Notes: I ended up with 90 cookies. With my changes the points drop to 1 per cookie. Nutritionals are from the recipe as originally written. 3 cups whole-wheat pastry flour 2 cups all-purpose flour 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1 teaspoon ground cloves 1/2 teaspoon salt 1/2 cup (1 stick) unsalted butter,

softened (I used light butter) 1/4 cup canola oil 1 cup sugar (I used ½ cup sugar and ½ cup Splenda) 1 large egg 1 cup molasses 2 tablespoons white vinegar

1. Whisk whole-wheat flour, all-purpose flour, baking soda, cinnamon, ginger, cloves and salt in a large bowl. Beat butter, oil and sugar in another large bowl with an electric mixer until creamy. Add egg, molasses and vinegar; beat until combined. Add the dry ingredients and stir to combine. The dough will be very soft. Divide the dough into 4 equal portions, wrap in plastic wrap and refrigerate until chilled, at least 2 hours or overnight. 2. Preheat oven to 350°F. Coat several baking sheets with cooking spray or line with parchment paper. 3. Working with one portion of dough at a time, on a floured surface, roll the dough 1/4 inch thick. Cut cookies using cookie cutters. Gather scraps and re-roll. Using a spatula, place the cookies 1/2 inch apart on the prepared baking sheets. Repeat with the remaining dough. 4. Bake the cookies, one batch at a time, until puffed but still soft, 10 to 12 minutes. Transfer to a wire rack to cool. Per cookie: 65 calories; 2 g fat (1 g sat, 0 g mono); 6 mg cholesterol; 11 g carbohydrate; 1 g protein; 1 g fiber; 41 mg sodium.

Cous cous with spiced zucchini Category: Side dish or grain Source Lesley Lets get cooking newsletter via lightened gourmet Healthy Units: 4 Core: + FP (Optional) totally core Servings: 4 Posted by: Zephyr (1 per Amy and chrissybear) Date: 12/5/06 Ingredients: 1 cup reduced-sodium chicken broth 1 tsp kosher salt 3/4 cup uncooked whole wheat couscous 1 medium onion, chopped 1 clove garlic, minced 1 pound zucchini, cut in 1" cubes 2/3 tsp ground coriander 1/2 tsp chili powder 1/4 tsp ground cumin 1/4 tsp black pepper 1/4 cup chopped fresh cilantro 1 Tbsp olive oil Instructions: Bring broth and 1/4 tsp salt to a boil in a small saucepan. Pour over couscous in a bowl and let stand, covered, 5 minutes. Fluff with a fork and set aside until ready to use. Heat oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking. Sauté the onion with 1/4 tsp salt, stirring occasionally, until golden. Add garlic and sauté, stirring, until fragrant, about 1 minute. Add zucchini and remaining 1/2 tsp salt and sauté, stirring occasionally, until just tender, about 5 minutes. Reduce heat to moderately low, then stir in coriander, chili, cumin and pepper and cook, stirring frequently, 2 minutes. Gently combine zucchini, cilantro and cous cous. May be served at room temperature.

Beef Stroganoff (Crockpot) Category: Beef/ Slow Cooker Source: CL Slow Cooker cookbook Healthy Units 8.34 Servings: 4 (serving size: about 1 cup stroganoff and 1/2 cup noodles). Posted by CrissyBear (Christine) 12/05/06 My comments: I didn't change a thing--this was wonderful as is and well received by everyone. Can't get quicker or easier than this recipe. 1 (1-pound) top round steak (1 inch thick), trimmed 1 cup chopped onion 2 tablespoons chopped fresh parsley 2 tablespoons Dijon mustard 3/4 teaspoon salt 1/2 teaspoon dried dill 1/2 teaspoon black pepper 1 (8-ounce) package sliced mushrooms (about 2 cups) 3 garlic cloves, minced 1/3 cup all-purpose flour 1 cup beef broth 1 (8-ounce) container low-fat sour cream 2 cups hot cooked medium egg noodles (about 4 ounces uncooked) Cut steak diagonally across grain into 1/4-inch-thick slices. Place steak and next 8 ingredients (though garlic) in a 3-quart electric slow cooker; stir well. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a small bowl; gradually add broth, stirring with a whisk until blended. Add broth mixture to slow cooker; stir well. Cover with lid; cook on high-heat setting 1 hour. Reduce to low-heat setting, and cook 7 to 8 hours or until steak is tender. Turn slow cooker off; remove lid. Let stroganoff stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles. CALORIES 404 (22% from fat); FAT 10.1g (sat 4.6g,mono 0.0g,poly 0.0g); PROTEIN 35.8g; CHOLESTEROL 113mg; CALCIUM 123mg; SODIUM 946mg; FIBER 2.9g; IRON 5.5mg; CARBOHYDRATE 43.2g

Cranberry-Orange Bread with Grand Marnier Glaze Breads Source : Sunset Magazine, 12/06 Healthy Units (WW Points) : 8 per slice Core: no Servings: 12 per large loaf Posted by JosephineTomato (Jo) Date 12/5/06 Sunset’s Notes: This bread is a versatile, easy-to-make crowd-pleaser, delicately laced with Grand Marnier and studded with tart dried cranberries and orange zest. You can vary the size: Make 2 large loaves, or spread the joy with 6 mini loaves. Prep and Cook Time: 1 hour, 45 minutes. Notes: Loaves can be made up to 1 month ahead and frozen. Bake and glaze loaves and allow them to cool completely. Wrap tightly with plastic wrap, put in zip-lock plastic bags, and freeze. When ready to serve, remove from freezer and defrost at room temperature. Jo’s notes: these came together really easily, froze well and tasted great. My recipe made 7 small loaves. 1 1/2 cups unsalted butter, softened, plus more for buttering pan 1 cup orange juice 2 tablespoons freshly grated orange zest 4 cups all-purpose flour 1/2 teaspoon salt 2 cups powdered sugar

1 1/2 cups sugar 4 eggs 1 cup sour cream 2 teaspoons vanilla extract 1 tablespoon baking powder 1 1/2 cups dried cranberries 7 to 8 tbsp. Grand Marnier or other orange liqueur

1. Preheat oven to 330°. Butter two 6-cup-capacity loaf pans (or, if making the mini loaves, butter six 2-cup-capacity pans). 2. With an electric or standing mixer on medium speed, cream butter and sugar together in a large bowl until pale and fluffy, about 3 minutes. Add eggs one at a time, mixing well after each. Add orange juice, sour cream, orange zest, and vanilla; mix until blended. 3. In a separate bowl, whisk together flour, baking powder, and salt. Add flour mixture and cranberries to wet ingredients and mix just until dry ingredients are absorbed; do not overmix. 4. Pour batter into prepared loaf pans. Bake until a toothpick inserted in centers of breads comes out clean, 70 to 75 minutes for large loaves and 60 minutes for mini loaves. 5. Meanwhile, in a small bowl, whisk together powdered sugar and 7 tbsp. Grand Marnier. Glaze should have consistency of thick maple syrup or corn syrup. If it is too thick, thin with an additional tbsp. of liqueur. 6. Let loaves cool in pans for 10 minutes, then remove and transfer to a cooling rack set over a large baking sheet. With a thin skewer or long toothpick, poke deep holes in tops of loaves. Drizzle with Grand Marnier glaze so that it coats the top, runs down the sides, and seeps through the holes. 7. Let loaves cool completely, then slice and serve, or wrap and freeze (see Notes). Note: Nutritional analysis is per serving. Yield: Makes 2 regular loaves or 6 mini loaves; 12 servings per large loaf NUTRITION PER SERVING :CALORIES 344(39% from fat); FAT 15g (sat 9g); PROTEIN 3.7g; CHOLESTEROL 72mg; SODIUM 133mg; FIBER 1g; CARBOHYDRATE 47g

SPICY CRANBERRY JAM Category of recipe: Sauces, Spreads, Condiments Source: Martha Stewart Holiday cookbook Healthy Units (WW Points) 0 per tablespoon but I’m sure they add up! Core: + FP (Optional) not sure Servings 78 tablespoons Posted by Josephine Tomato (Jo) Date 12/5/06 Makes 1 quart (77 tablespoons) 0 points per tablespoon Jo’s note: I can these in ½ pint jars and keep in icebox until I give them as gifts.

1 1/2 pounds cranberries (about 7 cups) 2 cups sugar 1 jalapeño pepper, finely julienned 1. Rinse and drain cranberries. Bring 1 1/2 cups water to a boil in a medium saucepan. Add cranberries, sugar, and jalapeño; simmer until skins pop and mixture thickens, about 15 minutes. Transfer to metal bowl to cool. Refrigerate in an airtight container for up to 2 weeks.

Pork Pot Stickers Category: Appetizers Cooking Light November 2006 HU: 2.5 per serving Servings: 10 (3 pot stickers each) Posted by DebMj1 December 6, 2006 Freezer-Friendly CL Notes: Look for round gyoza skins or wonton wrappers in most supermarkets or in Asian groceries. Serve with bottled plum sauce. These also make a nice accompaniment to hot and sour soup. Garnish with green onion strips. Deb's Notes: I created my own dipping sauce for these, using 2 Tbsps. soy sauce, 1 Tbsp. rice wine vinegar, 1/4 tsp. sesame oil, 1/4 tsp. sriracha sauce, and a tsp. of finely chopped green onions. Cooking spray 1/3 cup chopped green onions (about 2)

8 ounces lean ground pork 1 Tbsp low-sodium soy sauce

1 1/2 cups packaged cabbage-and-carrot coleslaw 3 tablespoons water 30 gyoza skins 1 cup water

1 tsp sesame oil ½ tsp cornstarch 1 Tbsp peanut oil

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 6 minutes or until done, stirring to crumble. Add onions, soy sauce, and sesame oil; cook 30 seconds. Stir in coleslaw, and cook 30 seconds or until cabbage wilts, stirring frequently. Combine 3 tablespoons water and cornstarch in a small bowl. Add cornstarch mixture to pork mixture; cook 1 minute, stirring constantly. Remove from heat; cool to room temperature. Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon 1 scant tablespoon pork mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place on a baking sheet in a single layer (cover loosely with a towel to prevent drying). When all skins are filled, remove towel and cover with plastic wrap; freeze until firm. Place in zip-top plastic bags, and freeze for up to 3 months. Arrange the frozen pot stickers in a single layer on a baking sheet; cover with plastic wrap, and thaw in refrigerator overnight. Heat peanut oil in a large nonstick skillet over medium heat. Arrange pot stickers in pan in a single layer; cook 2 minutes or until browned on bottom. Add 1 cup water to pan; cover and cook 5 minutes. Uncover and cook until liquid evaporates, about 2 minutes. Serve immediately. NUTRITION PER SERVING CALORIES 118(30% from fat); FAT 3.9g (sat 1.1g,mono 0.8g,poly 0.6g); PROTEIN 7g; CHOLESTEROL 17mg; CALCIUM 8mg; SODIUM 190mg; FIBER 1.1g; IRON 0.7mg; CARBOHYDRATE 14g

Buttermilk-Oat Rolls Category: BR Cooking Light 1999 Annual HU: 2.5 Servings: 12 (serving size: 1 roll) Posted by DebMj1 December 6, 2006 3/4 cup regular oats 1/2 cup boiling water 1 tablespoon sugar 1 package dry yeast (about 2 1/4 teaspoons) 1 1/2 teaspoons sugar 1/4 cup warm water (105° to 115°) 2 1/4 cups bread or all-purpose flour, divided

1/4 cup low-fat buttermilk 1 tablespoon stick margarine or butter, melted 3/4 teaspoon salt Cooking spray 1 tablespoon water 1 large egg white, lightly beaten 1 tablespoon regular oats

Combine first 3 ingredients in a small bowl, stirring until well-blended. Let stand 5 minutes. Dissolve yeast and 1 1/2 teaspoons sugar in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Add oat mixture, 1 3/4 cups flour, buttermilk, margarine, and salt to yeast mixture, stirring to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. (Dough will be slightly sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; cover and let rest 5 minutes. Divide dough into 12 equal portions. Working with 1 portion at a time (cover remaining dough to keep from drying), shape each into a ball. Place balls in a 9-inch square baking pan coated with cooking spray. Cover and let rise 30 minutes or until doubled in bulk. Preheat oven to 375°. Uncover the dough. Combine 1 tablespoon water and egg white; brush over dough. Sprinkle dough with 1 tablespoon oats. Bake at 375° for 25 minutes or until lightly browned. Serve warm. NUTRITION PER SERVING CALORIES 120(13% from fat); FAT 1.7g (sat 0.3g,mono 0.6g,poly 0.5g); PROTEIN 3.8g; CHOLESTEROL 0.0mg; CALCIUM 13mg; SODIUM 165mg; FIBER 1.3g; IRON 1.4mg; CARBOHYDRATE 22.2g

Sausage and sweet potato hash Category of recipe: side dishes/ breakfast entrees Source (from CL or elsewhere): RR December 2006 magazine Healthy Units (WW Points): 6 Core: + FP (Optional): Servings: 6 Posted by: Zephyr1 Date: 12/7/2006 Comments: this was great for dinner with an egg white omelet she served it with green salsa. Original recipe calls for 2 peppers and 2 lbs of potatoes that seemed way too large for us. She also used oil. I just sautéed the sausage and drained then used the same pan to cook my veggies omitted the oil all together. Loved this as breakfast for a few days and the servings are huge you could easily cut it to 6 servings instead of 4. Ingredients : 1 1/2 pounds sweet potato peeled and chopped( about 1 1/2 taters) 1/2 pound bulk sausage- I used half a roll of the maple flavor 1 red pepper diced 1 large sweet onion diced 2 cloves of garlic sliced 2 tsp cumin salt and pepper to taste Instructions 1. Cook taters in boiling water for 4 minutes or till just tender- I cooked mine a bit more and they kind of mashed up but I liked it that way. Drain and set aside. 2. Sauté the sausage and drain and set aside. Put onion in pan used for sausage and sauté it with the pepper and garlic for about 5 minutes. Add the sausage, cumin and sweet taters and sauté another 5 minutes add salt and pepper.

Brownie Alpine Biscotti CB (cookies/bars) Source: adapted from Taste of Home Christmas Cookies & Candies HU: 1.5 per biscotti Servings: 50 Posted by: CJMartin717 (Cindy) 12/8/06 Cindy's Notes: I replaced egg whites with Egg Beaters, added some extra whole wheat pastry flour, and added white chocolate chips to the batter rather than melt them and drizzle the melted chocolate over the baked biscotti. The dough is VERY STICKY - not easy to work with; but the results are worth it. 1 package Pillsbury Traditional Fudge Brownie Mix 3/4 cup ground almonds 1/4 cup all-purpose flour 1/2 cup whole wheat flour -- pastry 3/4 teaspoon baking powder 1 large egg 1/2 cup Egg Beaters® 99% egg substitute 1 teaspoon almond extract 2 1/2 ounces white chocolate chips In a large bowl, combine dry brownie mix, ground almonds, flours, and baking powder. In a small bowl, whisk egg with Egg Beaters and almond extract. Add to brownie mixture and stir until combined. Stir in white chocolate chips. Divide dough into thirds. Using greased hands, transfer dough onto baking sheets lined with parchment paper and sprayed with nonstick cooking spray. Shape each portion of dough into a 7x3 1/2-inch rectangle. Pat into shape. Bake at 350°F for 24 minutes (I baked mine closer to 35 minutes). Remove from oven and cool 5-10 minutes. Transfer dough to a cutting board and cut diagonally into 3/4-inch slices. Return to baking pan (I stand mine up) and bake another 15 minutes or until firm. I left mine in the oven for a few more minutes and the bottom got a little too brown - watch carefully. Cool on wire racks. Store in an airtight container. Per Serving: 72 Calories; 3g Fat (29.6% calories from fat); 2g Protein; 12g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 48mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.

Creamy Chicken Chili Soups and Stews from me HU: 7 Servings: 7 Posted by Scarehair (Carrie) December 8, 2006 Quick & Easy Kid Friendly My notes: This is a huge family favorite. My kids top theirs with crushed tortilla chips and sharp cheddar cheese. I like mine topped with a fresh homemade salsa cruda and lots of cilantro and hot sauce. 1 pound boneless skinless chicken breast, diced 1 medium onion, diced fine 1 clove garlic, minced 1 teaspoon olive oil 15 ounces small white beans (1 can) (drained and rinsed) 15 ounces hominy, yellow (1 can) (drained and rinsed) 14 ounces 99% fat free chicken broth (1 can) 4 ounces green chiles (1 can chopped) 1 teaspoon salt 1 teaspoon cumin 1 teaspoon oregano 1/2 teaspoon pepper 1/4 teaspoon cayenne 1 Cup fat-free sour cream 1/2 Cup fat free half-and-half 1. In a large saucepan, sauté chicken, garlic, and onion in oil until onion is translucent. ADD drained and rinsed beans, drained and rinsed hominy, chiles and seasonings. Bring to boil. Reduce heat and simmer uncovered 30 minutes. 2. Remove from heat. Stir in sour cream and half and half. Calories: 377, Fat: 3g, Cholesterol 42 mg, Sodium 763 mg, Carb 55g, Fiber 17g, Protein 32 g, iron 6 mg,

Peppermint Meringue Kisses Rachael Ray Magazine Dec. 2006 HU: 0.5 per cookie Servings: Makes 36 cookies Posted by: Tracy (Nikkie1t) December 10, 2006 My notes: These turned out a really pretty light pink. 2/3 cup sugar 3 oz. red and white peppermint candies 2 large egg whites 1/8 tsp. cream of tartar 1. Preheat oven to 275 degrees. Line 2 baking sheets with parchment paper. 2. In a food processor, pulse the sugar until finely ground and transfer to a bowl. Pulse the peppermint candies until finely chopped, transfer to another bowl. Return any large pieces to the processor and pulse a few more times (you should have a scant 1/2 cup crushed candy.) 3. Using an electric mixer, beat the egg whites and cream of tartar on medium-high speed until soft peaks form. Slowly add the sugar and continue beating until the whites form stiff glossy peaks. Fold in the crushed peppermint. Drop the mixture by teaspoonfuls about 1 inch apart on the baking sheets. 4. Bake the cookies for 25 minutes. Reduce the oven temperature to 250 degrees and bake for 25 minutes longer. Let cool completely on a wire rack. Per cookie: 24 calories, 0 fat, 0 fiber

Garlic-Roasted Tomatoes Source: 12 Best Foods Cookbook HU: 1.5 Servings: 6 Posted by: Tracy (Nikkie1T) December 10, 2006 Cookbook comments: Generously flavored with garlic and herbs, these baked tomatoes serve as a side or an antipasto. They are delicious even made with hard, unripe tomatoes. My comments: I had some light red, hard and unripe roma tomatoes, so I decided to take the author at her word and give it a try. They turned out delicious and really beautiful. I made this recipe as called for, but you could easily lighten it by reducing the olive oil and the bread crumbs (1/4 cup would be plenty). I served them as a side with steak and creamed spinach. 4-1/2 tsp. extra virgin olive-oil, divided 1 teaspoon kosher salt, divided 6 large plum tomatoes, halved lengthwise 2 cloves garlic, finely chopped 1/3 cup dry breadcrumbs 1/4 cup chopped flat-leaf parsley freshly ground black pepper 1. Preheat the oven to 400 degrees. Brush an 8" square baking dish with 1/2 teaspoon of the oil or coat it with cooking spray. 2. Salt the cut sides of the tomatoes with half the salt. Set them on a plate. 3. Heat 1 tablespoon of the remaining oil in a medium nonstick skillet over medium-high heat. Arrange the tomatoes in 1 layer, cut side down, in the pan and cook until lightly browned, about 3 minutes. Fit the tomatoes cut side up in the prepared baking dish, making 1 snug layer. If the skillet is burnt, wipe it out. 4. Return the skillet to medium-high heat and add the remaining oil. Sauté the garlic until it starts to color. Off the heat, mix in the breadcrumbs, parsley, the remaining salt and 3 or 4 grinds of pepper. Sprinkle the seasoned breadcrumbs over the tomatoes. 5. Bake the tomatoes uncovered for 10 minutes, until the breadcrumb topping is browned. Per serving: 69 calories, 4 g. fat, 1 g. fiber

Turkey Tamale Potpie Poultry? Source: CL October 2006 Healthy Units: 6 Servings: 6 (serving size: 1 3/4 cups) Posted by Tracy (Nikkie1t) December 8, 2006 CL Comments: This dish has the ingredients of tamales, but the meat filling is topped with a cornmeal batter and baked instead of being wrapped in a corn husk. My comments: I didn't have an 11 x 7 baking dish, so baked it in a 9 x 9 deep dish pan. This recipe has a LOT of topping, at its thickest point the cornbread topping is 2" thick. It may be because I used a different sized pan, but I think you could easily cut down the topping if you wanted to lighten it. I topped it with sour cream. Shredded lettuce and some cheese would probably be good toppings, too. 1 cup chopped onion ¾ cup chopped red bell pepper 4 garlic cloves, minced 1 pound ground turkey breast 1 tablespoon chili powder 1 tsp dried oregano 1/2 teaspoon salt 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 1 (15-ounce) can kidney beans, rinsed and drained Topping: 1 cup all-purpose flour (about 4 1/2 ounces) 1 tsp sugar 1 tsp baking powder 1/4 tsp baking soda 1 large egg, lightly beaten

¾ cup yellow cornmeal 1 tsp baking powder ½ tsp salt 1 cup low-fat buttermilk

Preheat oven to 425°. To prepare filling, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey; cook 5 minutes or until turkey loses its pink color. Add chili powder, oregano, 1/2 teaspoon salt, tomatoes, and beans; cook 3 minutes. Spoon turkey mixture into an 11 x 7-inch baking dish coated with cooking spray. To prepare topping, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, sugar, baking powder, 1/2 teaspoon salt, and baking soda in a bowl. Combine buttermilk and egg; add to dry ingredients, stirring just until moist. Spread cornmeal mixture evenly over turkey mixture. Bake at 425° for 18 minutes or until topping is golden. CALORIES 329(8% from fat); FAT 3g (sat 0.9g,mono 0.5g,poly 0.4g); PROTEIN 27.6g; CHOLESTEROL 67mg; CALCIUM 120mg; SODIUM 705mg; FIBER 6.8g; IRON 2.4mg; CARBOHYDRATE 47.6g

Farfalle with Creamy Wild Mushroom Sauce Source: Cooking Light, Dec. 2006 HU's: 7 Servings: 8 (serving size: 1 1/4 cups) Posted by: Donna/CAROTS Date: December 12, 2006 *My notes- A big hit at our house, and a great company dish. A pound of Bow tie pasta seemed too much for this dish. Next time, I would either cut back on the pasta, or double the mushrooms. I used all baby portabella mushrooms, and it was good. Next time, I will try a mushroom blend. Yummy:) *CL Notes-This recipe scored high in our Test Kitchens for its rich flavor and ultracreamy texture. The exotic mushroom blend, a combination of shiitake, cremini, and oyster mushrooms, is sold in eight-ounce packages. If unavailable, you can use all cremini mushrooms. 1 pound uncooked farfalle (bow tie pasta) 1 tablespoon butter 12 ounces presliced exotic mushroom blend 1/2 cup chopped onion 1/3 cup finely chopped shallots 1 tablespoon minced garlic 1 1/2 teaspoons salt, divided

1/4 teaspoon freshly ground black pepper 1/4 cup dry white wine 2/3 cup whipping cream 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese 2 tablespoons chopped fresh parsley Minced fresh parsley (optional)

Cook pasta according to package directions, omitting salt and fat; drain. Melt the butter in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, shallots, garlic, 1 teaspoon salt, and pepper; cook 12 minutes or until liquid evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove from heat. Add the cooked pasta, whipping cream, cheese, and 2 tablespoons parsley, tossing gently to coat. Stir in remaining 1/2 teaspoon salt. Garnish with minced fresh parsley, if desired. Serve immediately. CALORIES 336 (31% from fat); FAT 11.4g (sat 6.9g,mono 3.1g,poly 0.4g); PROTEIN 12.1g; CHOLESTEROL 36mg; CALCIUM 124mg; SODIUM 577mg; FIBER 2.3g; IRON 2.3mg; CARBOHYDRATE 47.5g

Swedish Meatballs Source: Cooking Light July 2006 HUs: 6 Serves: 4 (serving size: 4 meatballs and 1/3 cup sauce) Core: Yes + 1 Posted by: Kate (KateWD) December 12, 2006 Notes: I used ground chicken breast and a bit more nutmeg. The meatball mixture is very soft but they firm up once you cook them. Great to make ahead as the flavor improves the next day. Substitute white or whole wheat bread for the rye or use bread crumbs to bind the meatballs. Total time: 37 minutes. 2 (1-ounce) slices rye bread 1 pound skinless, boneless chicken breast 3/4 teaspoon salt, divided 1/4 teaspoon ground nutmeg 1/4 teaspoon freshly ground black pepper 1 large egg white 1 tablespoon canola oil 1 cup fat-free, less-sodium chicken broth 1 tablespoon all-purpose flour 1 (8-ounce) carton fat-free sour cream 2 tablespoons chopped fresh parsley Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup. Place breadcrumbs in a medium bowl; set aside. Place chicken in food processor, and pulse until ground. Add chicken, 1/2 teaspoon salt, nutmeg, pepper, and egg white to breadcrumbs in bowl; stir until combined. Shape mixture into 16 (1 1/2-inch) meatballs. Heat oil in a large nonstick skillet over medium-high heat. Add meatballs; cook 6 minutes, browning on all sides. Remove meatballs from pan. Add the remaining 1/4 teaspoon salt, chicken broth, and flour to pan, stirring with a whisk until combined. Bring to a boil, and cook 1 minute or until slightly thickened, stirring constantly. Stir in sour cream, and return the meatballs to pan. Reduce heat to medium-low; cook for 10 minutes or until meatballs are done and sauce is thick. Sprinkle with parsley. NUTRITION PER SERVING CALORIES 269(21% from fat); FAT 6.3g (sat 1.2g,mono 2.6g,poly 1.5g); PROTEIN 32.3g; CHOLESTEROL 72mg; CALCIUM 117mg; SODIUM 783mg; FIBER 1g; IRON 1.5mg; CARBOHYDRATE 18.6g

Jasmine Rice-Stuffed Peppers Source: Cooking Light August 2006 Servings: 4 (serving size: 2 pepper halves) HUs: 6.5 Core: Yes + 1 and using brown rice Posted by: Kate (KateWD) December 12, 2006 Freezer Friendly Notes: I used brown basmati rice and all lean ground beef, and added some Italian seasoning. This recipe calls for green bell peppers, but feel free to use any color you like. Jasmine rice adds fragrance to this dish, but you can substitute basmati or another long-grain rice. Remove the seeds from the jalapeño if you prefer milder flavor. Serve with salad. 4 large green bell peppers Cooking spray 1/2 cup chopped onion 2 garlic cloves, minced 1 jalapeño pepper, minced 1/2 cup uncooked jasmine rice (I used brown basmati rice to make it Core) 1 cup fat-free, less-sodium chicken broth

2 cups tomato sauce, divided 1/2 cup (2 ounces) grated fresh Parmesan cheese, divided 1/4 teaspoon freshly ground black pepper 1 large egg, lightly beaten 2/3 pound ground sirloin, extra lean 1/3 pound ground turkey breast

Preheat oven to 400°. Cut bell peppers in half lengthwise; discard seeds and membranes, leaving the stems intact. Place on a foil-lined jelly-roll pan, cut sides up. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and jalapeño to pan; sauté 5 minutes or until onion is lightly browned. Add rice, and cook 2 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat; cool completely. Combine rice mixture, 1 cup tomato sauce, 1/4 cup cheese, and remaining ingredients in a large bowl, stirring until blended. Spoon about 1/2 cup meat mixture into each pepper half. Spoon remaining 1 cup tomato sauce evenly over peppers. Cover and bake at 400° for 45 minutes. Uncover and sprinkle with remaining 1/4 cup cheese; bake 3 minutes or until cheese melts. NUTRITION PER SERVING CALORIES 312(25% from fat); FAT 8.6g (sat 3.6g,mono 2.8g,poly 0.9g); PROTEIN 33.8g; CHOLESTEROL 115mg; CALCIUM 168mg; SODIUM 994mg; FIBER 2.6g; IRON 4.1mg; CARBOHYDRATE 28.6g

Oatmeal-Spice Cookies Source: Cooking Light September 1997 HUs: 1.5 Serves: 54 Posted by: Kate (KateWD) December 12, 2006 Notes: Soft, chewy and wonderful combination of spices, one of the best oatmeal cookies I have tasted. My subs were whole wheat pastry flour for the all-purpose and 1 cup of craisins instead of 1 1/3 cup raisins, which was plenty. NI is for the original recipe. Ingredients: 1 1/2 cups all-purpose flour 1 teaspoon ground cinnamon 1/2 teaspoon salt 1 cup packed brown sugar 1/2 cup stick margarine, softened 1 1/2 teaspoons vanilla extract 1 large egg 1 1/3 cups raisins

1 tsp baking soda 1 tsp ground nutmeg ½ tsp ground ginger ½ cup granulated sugar 3 tbsp light-colored corn syrup 2 large egg whites 3 cups quick-cooking oats

Cooking spray Instructions: Preheat oven to 350°. Combine first 6 ingredients in a small bowl, and set aside. Combine brown sugar and next 6 ingredients (brown sugar through egg) in a large bowl, and beat mixture at medium speed of a mixer until well-blended. Stir in oats and raisins, and let stand 5 minutes. Stir in flour mixture. Drop dough by level tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 10 minutes or until lightly browned. Remove cookies from pans, and cool on wire racks. Note: Store cookies in an airtight container for up to 1 week. Yield: 4 1/2 dozen (serving size: 1 cookie) NUTRITION PER SERVING CALORIES 79(24% from fat); FAT 2.1g (sat 0.4g,mono 0.9g,poly 0.7g); PROTEIN 1.5g; CHOLESTEROL 4mg; CALCIUM 9mg; SODIUM 71mg; FIBER 0.8g; IRON 0.5mg; CARBOHYDRATE 13.9g

Sausage and Chicken Gumbo Category: Soups and Stews Source: CL Nov 2002 Healthy Units: 8 Core: Don’t think so Servings: 4 Posted by: JosephineTomato (Jo) Date: 12/14/06 Jo's notes: I used regular rice - total = 2 cups, fresh bell pepper and onion. I also had raw chicken breast, so I just chopped it into manageable pieces and sautéed it with the fresh onion and pepper. It came together in about 20 minutes. 1 (3 1/2-ounce) bag boil-in-bag rice 2 tablespoons all-purpose flour 1 tablespoon vegetable oil 1 cup frozen chopped onion 1 cup frozen chopped green bell pepper 1 cup frozen cut okra 1 cup chopped celery 1 teaspoon bottled minced garlic 1/2 teaspoon dried thyme 1/4 teaspoon ground red pepper 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts) 8 ounces turkey kielbasa, cut into 1-inch pieces 1 (14 1/2-ounce) can diced tomatoes with peppers and onion 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth Cook rice according to package directions, omitting salt and fat. While rice cooks, combine flour and oil in a Dutch oven; sauté over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently. Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice. Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice) NUTRITION PER SERVING CALORIES 369(28% from fat); FAT 11.3g (sat 2.7g,mono 4.8g,poly 3g); PROTEIN 29.4g; CHOLESTEROL 77mg; CALCIUM 92mg; SODIUM 949mg; FIBER 3g; IRON 2.2mg; CARBOHYDRATE 37g

Cherry Eggnog Biscotti CB (Cookies/Bars) Source: posted “not for comp” by Maria HU: 2.1 (1.6 with my changes) Servings: 36 Posted by: CJMartin717 (Cindy) 12-14-06 Cindy’s Note: My new favorite biscotti (for now). This dough was very easy to work with. I had to bake the biscotti about 5 minutes longer for both the first and second bakings. I stand the biscotti up for the second baking rather than lay them flat and turn them over half way through.

Cookie Ingredients: 2 1/4 cups all-purpose flour 3/4 cup sugar 2 teaspoons baking powder 1 teaspoon salt (I used ¾ teaspoon) 3/4 teaspoon ground nutmeg (I used 1 teaspoon) 6 tablespoons butter -- softened (I used 3 Tbsp butter and 3 Tbsp light butter) 3 whole eggs (I used ¼ cup Egg

Beaters and 2 large eggs) 1 teaspoon rum extract 1 cup dried cherries -- chopped (I used cherry-flavored Craisins – does not affect HUs) Glaze Ingredients: (I omitted the glaze.) 1 cup powdered sugar 1/2 teaspoon rum extract 1 tablespoon milk -- (1 to 2)

Heat oven to 325°F. Line ungreased cookie sheet with parchment paper. Combine flour, sugar, baking powder, salt and nutmeg in large bowl. Add butter; beat at low speed until mixture resembles coarse crumbs. Increase speed to medium; add eggs and 1 teaspoon rum extract. Beat until well mixed. Stir in cherries by hand. Turn dough out onto lightly floured surface; knead 10 to 15 times with lightly floured hands. Divide dough in half; roll each half into 14-inch log. Place logs 3 inches apart onto prepared baking sheet; flatten each log to about 2 inches wide. Bake for 20 to 25 minutes or until set. Cool 10 minutes on cooling rack covered with parchment paper. Reduce oven temperature to 275°F. Remove logs from parchment; cut into 3/4-inch diagonal slices. Lay slices onto same cookie sheet, cut-side down. Bake for 13 minutes. Turn over; continue baking an additional 12 to 14 minutes or until lightly browned. Remove from cookie sheet. Cool completely. Combine powdered sugar, 1/2 teaspoon rum extract and enough milk for desired consistency. Drizzle glaze over cooled biscotti. Original nutrition info Per Serving: 95 Calories; 2g Fat (23.4% calories from fat); 1g Protein; 17g Carbohydrate; trace Dietary Fiber; 23mg Cholesterol; 113mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 NonFat Milk; 1/2 Fat; 1/2 Other Carbohydrates Nutrition info with my changes: Per Serving: 73 Calories; 2g Fat (22.0% calories from fat); 1g Protein; 13g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 93mg Sodium. Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.

Hearty Bean and Barley Soup Source: CL.com Category: Soups HUs: 3.64 Servings: 8 servings (serving size: about 1 cup soup and 1 tablespoon cheese) Posted by: danikam Date: 12/17/06 This satisfying Italian-style soup features a delicious and iron-packed combination of red kidney beans and spinach. It's also high in fiber and calcium. To ensure rich flavor, add garlic and herbs to canned broth for a homemade taste. Mashing a portion of the beans gives the soup extra body. 7 cups fat free, less-sodium chicken broth 1/4 teaspoon crushed red pepper 6 garlic cloves, crushed 2 (4-inch) rosemary sprigs 1 (19-ounce) can dark red kidney beans, rinsed and drained 2 teaspoons olive oil 1 cup chopped onion 1 cup finely chopped carrot 1/4 cup chopped celery 1 (14 1/2-ounce) can diced tomatoes, undrained 1 cup uncooked quick-cooking barley 10 cup torn spinach leaves (about 4 ounces) 1/4 teaspoon freshly ground black pepper 1/2 cup (2 ounces) grated fresh Parmesan cheese Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids. Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans. Heat oil in pan over medium heat. Add onions, carrot, and celery; cook 4 minutes. Add broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil. Reduce heat; simmer 15 minutes. Stir in spinach and black pepper; cook 5 minutes or until barley is tender. Sprinkle each serving with cheese. NUTRITION PER SERVING CALORIES 208(15% from fat); FAT 3.4g (sat 1.4g,mono 1.4g,poly 0.4g); PROTEIN 11.4g; CHOLESTEROL 5mg; CALCIUM 156mg; SODIUM 615mg; FIBER 8g; IRON 2.3mg; CARBOHYDRATE 34g

Ginger Cookies CB (Cookies and Bars) Cooking Light Holiday Cookbook Healthy Units: 1 (per cookie) Servings: 52 cookies Posted by: jhoulihan 12/17/06 CL Comments: Cookies can be one of the toughest foods to lighten, but it was absolutely no problem with this recipe for the reader who submitted this recipe. Both their flavor and appearance rate a 10. (From our March/April 1993 issue). 2/3 cup plus 3 tablespoons sugar, divided 1/4 cup plus 2 tablespoons stick margarine, softened 1/4 cup molasses 1 large egg 2 cups all-purpose flour 2 teaspoons baking soda 1 teaspoon ground ginger 1 teaspoon ground cinnamon 1/2 teaspoon ground mace Cooking spray Preheat oven to 350°. Beat 2/3 cup sugar and margarine at medium speed of a mixer until well-blended. Add molasses and egg; beat well. Combine flour, baking soda, ginger, cinnamon, and mace; gradually add to sugar mixture. Stir until well-blended. Divide in half. Wrap each portion in plastic wrap; freeze for 30 minutes. Shape each portion of dough into 26 (1-inch) balls; roll in 3 tablespoons sugar. Place, 2 inches apart, on baking sheets coated with cooking spray. Bake at 350° for 12 minutes or until lightly browned. Remove from sheets; let cool on wire racks. Store in an airtight container. NUTRITION PER SERVING CALORIES 46(29% from fat); FAT 1.5g (sat 0.3g,mono 0.6g,poly 0.4g); PROTEIN 0.6g; CHOLESTEROL 4mg; CALCIUM 13mg; SODIUM 49mg; FIBER 0.1g; IRON 0.3mg; CARBOHYDRATE 7.7g

Mashed Potato Gratin VP (Vegetable/Potatoes) Cooking Light November 2006 HU: 3.8 Servings: 14 Posted by DebMj1 10/18/06 CL Notes: Although Yukon gold potatoes give this cheesy gratin extra buttery flavor and color, russets also will work. Deb's Notes: This is a great make-ahead dish for a large gathering. Subbing light butter for the regular and using skim milk in place of the 1% saves you 3/10 of a point per serving. 4 pounds Yukon gold potatoes, peeled and cut into 2-inch chunks 1 cup (4 ounces) fontina cheese, shredded and divided 3/4 cup (3 ounces) Gruyère cheese, shredded and divided 1 1/2 tablespoons butter 1 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 cup warm 1% low-fat milk (100° to 110°) Cooking spray Preheat oven to 400°. Place potatoes in a large Dutch oven. Cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Add 3/4 cup fontina cheese, 1/2 cup Gruyère cheese, butter, salt, and freshly ground black pepper to pan; mash with a fork or potato masher until well combined. Add warm milk to pan; continue mashing potato mixture until desired consistency. Spoon into a 13 x 9-inch baking dish coated with cooking spray; sprinkle evenly with remaining 1/4 cup fontina cheese and remaining 1/4 cup Gruyère cheese. Cover with aluminum foil lightly sprayed with cooking spray. Bake at 400° for 20 minutes. Remove from oven; remove and discard foil. Preheat broiler. Broil gratin 5 minutes or until cheese is brown and bubbly. Yield: 14 servings (serving size: 1/2 cup) NUTRITION PER SERVING CALORIES 188(29% from fat); FAT 6g (sat 3.6g,mono 1.7g,poly 0.4g); PROTEIN 6.9g; CHOLESTEROL 20mg; CALCIUM 134mg; SODIUM 276mg; FIBER 2.3g; IRON 0.4mg; CARBOHYDRATE 27.1g

Cranberry-Chipotle Beef (Slow Cooker) M (Meats) Source: adapted from Better Homes & Gardens Special Interest Publication, Winter 2006 HU: 7.7 Serves: 5 (1-cup servings) Posted by: CJMartin717(Cindy) 12-18-06 1 medium onion -- cut into thin wedges 17 ounces beef arm roast, R-T-C -- (I used lean shoulder roast, stew meat) 1/8 tsp salt 1/4 teaspoon pepper 2 cloves garlic -- minced 16 ounces cranberry sauce -- whole-berry 1 teaspoon chipotle chile canned in adobo 1 1/8 cups instant brown rice 1/2 cup boiling water 1. Place onion in 3.5-quart slow cooker. Add meat, cutting to fit, if necessary. Sprinkle with salt, pepper and garlic. Combine cranberry sauce with chipotle peppers and pour over meat and onions. 2. Cover and cook on low-heat setting for 6-8 hours or on high for 3-4 hours. 3. To serve, cook rice according to package directions, omitting salt and butter. Serve meat mixture over rice and garnish with fresh diced jalapeno chile, if desired. Alternate step 3: I removed the meat from the slow cooker, sliced it and set aside. Raise heat to high, and stir in raw instant rice. Cover and let cook 5-10 minutes. Return meat to slow cooker. Check consistency and add boiling water if you'd like it a little thinner - I added 1/2 cup. Turn off heat, replace cover and let stand 5 minutes. Serving Ideas: This was good with rice; but I think it might be very good served over mashed potatoes. Per Serving: 391 Calories; 6g Fat (13.9% calories from fat); 22g Protein; 63g Carbohydrate; 3g Dietary Fiber; 60mg Cholesterol; 134mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fat; 2 1/2 Other Carbohydrates.

Black Bean Chili Category: Soups/Stews (ST) Source: Cooking Light, December 2005 Healthy Units: 3 Core: Core+0 Servings: 6 (serving size: about 1 cup) Posted by: ejwyatt (Emily) Date: December 19, 2006 Quick and Easy CL Notes: "Everyone is happy to be included in a black bean chili meal at our house. I serve the chili on top of baked tortilla chips, rice, or corn bread, and dress it up with dollops of sour cream and a sprinkle of coarsely chopped cilantro." -Robin Johnson, Portland, OR Em’s Notes: This was a nice spicy, very quick and easy vegetarian meal. This recipe is core. The chipotle sauce and the sugar, while not core foods, do not add enough calories to count. 1 tablespoon canola oil 1 3/4 cups finely chopped onion (about 1 large) 2 garlic cloves, minced 2 tablespoons chili powder 2 teaspoons ground cumin 4 cups canned black beans, rinsed and drained (about 3 [15-ounce] cans) 1 cup water 1/4 cup bottled chipotle sauce 1 tablespoon sugar 1 (28-ounce) can diced tomatoes, undrained Heat canola oil in a small Dutch oven over medium heat. Add onion and garlic; sauté for 6 minutes or just until the onion mixture begins to brown. Add 2 tablespoons chili powder and cumin; cook for 1 minute, stirring constantly. Add beans and the remaining ingredients, stirring to combine. Bring to a boil; reduce heat, and simmer for 30 minutes or until slightly thick, stirring occasionally. CALORIES 172 (16% from fat); FAT 3g (sat 0.3g,mono 1.5g,poly 0.9g); PROTEIN 8g; CHOLESTEROL 0.0mg; CALCIUM 95mg; SODIUM 878mg; FIBER 11.1g; IRON 3.3mg; CARBOHYDRATE 35.5g

Tomato-Olive Rice Bake RP Source (from CL or elsewhere): From The Everyday Vegan by Dreena Burton Healthy Units: 4 Servings: 5-6 Posted by JJ (Dibranchia) 12/20/06 1/2 cup tomato paste (I went ahead and used the whole 6 oz can) 1-2 medium-large garlic cloves, minced 1 tsp molasses 1 1/2 tsp dried oregano 1/2-3/4 tsp sea salt 1/8 tsp fresh ground black pepper 3 cups cooked brown/wild rice mixture (see note) 2 cups fresh spinach, packed and roughly chopped (I used frozen kale- still frozen) 1 cup bell peppers, chopped (any color)

1-28 oz can diced tomatoes drained (I used Muir Glen Fire Roasted) 1/4 cup onion, finely chopped 1/3 cup + 1 Tbsp fresh dill finely chopped (or 1 Tbsp dried) 1/4 cup kalamata and/or black olives, chopped 1 Tbsp soy/rice parmesan 1 Tbsp olive oil 1 1/2 -2 Tbsp soy/rice Parmesan (for topping) 1 Tbsp olive oil (optional, garnish) 2 Tbsp chives, chopped (optional, garnish)

Preheat oven to 375 F. In a large bowl combine tomato paste, garlic, molasses, oregano, salt and pepper, and mix well. Stir in remaining ingredients, except soy parmesan for topping. (If rice is warm or hot, try to bake the dish soon after mixing to prevent overcooking some ingredients.) Transfer mixture to a lightly oiled 8x12 baking dish and sprinkle on reserved soy parmesan. Bake for 23-27 minutes, until the top lightly browns. Remove from oven and top with garnishes, if desired. Notes: For this 3 cup rice mixture, use 1/3 cup wild rice, 1/2 cup brown rice and 1 3/4 cup water. Rinse rice and combine with water and a pinch of salt in a medium saucepan. Bring to a boil, then reduce heat to low. Cover and let simmer 35-45 minutes, until tender. Other rice, such as basmati, can also be used. For an even heartier entree, mix in 1/2 cup or more of cooked beans. For a nice crunch, top casserole with 1 cup or more of breadcrumbs, combined with the soy parmesan if you like, and a little olive oil. For 6 servings (without garnishes) per serving: Calories 206, Total fat 4 g, (Sat fat 0.5g) Chol 0 mg, Carb 35.2g Fiber 5.2 g, Prot 7.2 g

Chocolate Peanut Butter Cake with Bittersweet Ganache D (Dessert) Cooking Light HU: 7 Servings: 16 Posted by Dianne 12/24/07 This cake was awesome. Lots of steps but worth it!! A light, sheer chocolate glaze similar to ganache provides the finishing touch on this decadent cake. Cake: Cooking spray

1/2 cup egg substitute

1 tablespoon cake flour 1/2 cup unsweetened cocoa

2 cups cake flour (about 8 ounces) 1 1/2 teaspoons baking soda

1/2 cup boiling water 1 (1-ounce) square bittersweet chocolate 3/4 cup granulated sugar 1/2 cup packed dark brown sugar 1/4 cup butter, softened

1/4 teaspoon salt 1 cup fat-free buttermilk 1/3 cup fat-free sour cream 2 teaspoons vanilla extract

Filling: 3/4 cup peanut butter and milk chocolate chips 2 cups frozen reduced-calorie whipped topping, thawed Ganache: 2/3 cup granulated sugar 1/8 teaspoon salt 1/3 cup evaporated fat-free milk 2 (1-ounce) squares bittersweet chocolate, chopped 1 tablespoon butter 1 teaspoon vanilla extract Preheat oven to 350°. To prepare cake, coat 2 (9-inch) round cake pans with cooking spray; line bottoms of pans with wax paper. Lightly coat wax paper with cooking spray; dust pans with 1 tablespoon flour. Combine cocoa, 1/2 cup boiling water, and 1 ounce bittersweet chocolate in a small bowl, stirring until smooth; cool. Place 3/4 cup granulated sugar, 1/2 cup dark brown sugar, and 1/4 cup butter in a large bowl; beat with a mixer at medium speed 2 minutes or until well blended. Add egg substitute; beat well. Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt, stirring well with a whisk. Combine buttermilk, sour cream, and 2 teaspoons vanilla, stirring well. Add flour mixture and buttermilk mixture alternately to sugar mixture, beginning and ending with flour mixture. Stir in cocoa mixture.

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Spoon batter into prepared pans. Sharply tap pans once on counter to remove air bubbles. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes; remove from pans. Remove wax paper; discard. Cool cakes completely on wire racks. To prepare filling, place chips in a microwave-safe bowl, and microwave at high for 1 minute, stirring every 15 seconds. Cool slightly. Fold 1/4 cup whipped topping into melted chips. Repeat procedure 7 times with remaining whipped topping. Chill 1 hour. To prepare ganache, combine 2/3 cup granulated sugar and next 4 ingredients (through 2 ounces bittersweet chocolate) in a medium saucepan over medium heat; bring to a boil. Cook 2 minutes or until sugar dissolves and chocolate melts, stirring constantly. Remove from heat. Stir in 1 teaspoon vanilla; cool completely. Chill 30 minutes or until thick. Place 1 cake layer on a plate; top with filling, spreading out to edges. Place remaining cake layer on filling. Spread ganache evenly over top of cake; let drip down sides. Chill 20 minutes or until set. NUTRITION PER SERVING CALORIES 308(30% from fat); FAT 10.3g (sat 6.9g,mono 1.1g,poly 0.3g); PROTEIN 4.6g; CHOLESTEROL 11mg; CALCIUM 61mg; SODIUM 260mg; FIBER 1.4g; IRON 1.9mg; CARBOHYDRATE 52.5g

Brie and Egg Strata BR (Breakfast Item) CL, November 2006 Healthy Units: 4 12 Servings Diane (3 Brow Cat) 12/26/2006 CL Notes: The night before, assemble and layer the casserole without the egg mixture (steps one and two); cover and refrigerate. Combine the egg mixture (step three), and refrigerate in a separate container. In the morning, pour the egg mixture over the bread mixture; allow the strata to stand for 30 minutes before baking. Substitute a French baguette or sourdough loaf for the flat Italian bread, ciabatta, if desired. Freeze the Brie for about 15 minutes to make chopping easier. 2 teaspoons olive oil 2 cups chopped onion 1 1/2 cups diced unpeeled Yukon gold potato (1 large) 1 cup chopped red bell pepper 1 cup halved grape tomatoes 1 teaspoon salt, divided 3/4 pound ciabatta, cut into 1-inch cubes, toasted Cooking spray

4 ounces Brie cheese, rind removed and chopped 1 cup egg substitute 2 large eggs 1 teaspoon herbes de Provence 1/4 teaspoon freshly ground black pepper 3 cups 1% low-fat milk 2 tablespoons chopped fresh parsley

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, potato, and bell pepper; sauté 4 minutes or until tender. Stir in tomatoes; sauté 2 minutes. Stir in 1/2 teaspoon salt. Combine onion mixture and bread. 2. Place half of bread mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with half of Brie. Top with remaining bread mixture and remaining Brie. 3. Place egg substitute and eggs in a medium bowl. Add remaining 1/2 teaspoon salt, herbes de Provence, and pepper. Add milk, stirring with a whisk until well blended. Pour egg mixture over bread mixture. Let stand 30 minutes. Preheat oven to 350°. Bake at 350° for 50 minutes or until set. Sprinkle with parsley. Serve immediately. CALORIES 205 (30% from fat); FAT 6.9g (sat 2.7g,mono 3g,poly 0.8g); PROTEIN 10.8g; SODIUM 534mg; FIBER 1.7g; CARBOHYDRATE 26.1g

Pumpkin and Red Lentil Curry VG (Vegetarian/meatless) Cooking Light, October 2006 HU: 4 per 1 1/3 cup serving (but only 1.5 for 1/2 cup) Core Servings: 6 servings (about 1 1/3 cups stew, 2 teaspoons cilantro, and 1 lime wedge) Posted by: Patkhu (Lisa) Date: 12/27/2006 Ingredients 1 tablespoon extra virgin olive oil 2 cups chopped onion (about 2 medium) 5 cups (1/2-inch) cubed peeled fresh pumpkin (about 1 3/4 pounds) 1 teaspoon ground ginger 1 teaspoon ground cumin 1 teaspoon ground coriander 3/4 teaspoon ground turmeric 1/4 teaspoon ground red pepper 3 garlic cloves, minced 1 small jalapeño pepper, seeded and finely chopped 4 cups organic vegetable broth (such as Swanson Certified Organic) 1 (14.5-ounce) can diced tomatoes, undrained 1 cup dried small red lentils 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 cup chopped fresh cilantro 6 lime wedges Instructions Heat oil in a large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Stir in pumpkin and next 7 ingredients (through jalapeño); cook for 30 seconds, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until pumpkin is just tender. Stir in lentils; cook 10 minutes or until lentils are tender. Stir in salt and black pepper. Ladle stew into individual bowls; sprinkle with cilantro. Serve with lime wedges.

Peppery Baked Onions with Sage and Gruyere V (Vegetables) Cooking Light, December 2004 Healthy Units: 2 Servings: 4 (2 onion halves) Posted by: Classact75 (Eileen) December 27, 2006 CL Notes: These onions have all the rich flavor of French onion soup and are a good accompaniment to roast beef, baked ham, or lamb. Eileen’s Notes: This onion dish was a great side for our beef tenderloin roast for Christmas dinner. I used Vidalia onions and used extra cheese since I subbed RF Swiss for the gruyere. 4 medium yellow onions, peeled and halved Cooking spray 1 1/2 teaspoons olive oil 3/4 teaspoon freshly ground black pepper 1/4 teaspoon salt 2/3 cup less-sodium beef broth 2 teaspoons low-sodium soy sauce 1/4 teaspoon dried rubbed sage 1/4 cup (1 ounce) finely shredded Gruyere cheese Preheat oven to 400 degrees. . Arrange onions, cut sides up, in a single layer in a shallow 2-quart baking dish coated with cooking spray. Brush tops of onions with oil; sprinkle with pepper and salt. Bake for 40 minutes. Add broth and soy sauce; bake 1 hour, basting every 15 minutes. Sprinkle sage and cheese evenly over onions. Bake an additional 5 minutes or until cheese melts. CALORIES 110(34% from fat); FAT 4.1g (sat 1.6g,mono 2g,poly 0.3g); PROTEIN 4.7g; CHOLESTEROL 8mg; CALCIUM 116mg; SODIUM 271mg; FIBER 3.2g; IRON 0.6mg; CARBOHYDRATE 14.6g

Garlic-Rosemary Mushrooms V (Vegetables) Source: Eating Well, February 2007 Healthy Units: 2 Servings: 4 (3/4 cup) Posted by: Classact75 (Eileen) December 27, 2006 Quick & Easy EW Notes: These simple sautéed mushrooms work as a quick, weeknight side dish. To turn them into a main course, toss with cooked pasta and a generous handful of Parmesan cheese or fold into an omelet with Gruyere, fontina, or Swiss cheese. Eileen’s Notes: I added a minced shallot to a mix of cremini and Portobello mushrooms. I loved both the aroma and taste of this dish. I’m looking forward to making it again and trying the leftovers with pasta and in an omelet as suggested above. 1 ounce (1 ½ slices) bacon, chopped 1 ½ pounds mixed sliced mushrooms, such as cremini, shiitake, and Portobello 2 medium cloves garlic, finely chopped 1 ½ tsp chopped fresh rosemary (or ½ tsp dried) ¼ tsp salt Freshly ground pepper to taste ¼ cup dry white wine Cook bacon in a large skillet over medium heat until just beginning to brown, about 4 minutes. Add mushrooms, garlic, rosemary, salt and pepper and cook, stirring occasionally, until almost dry, 8 to 10 minutes. Pour in wine and cook until most of the liquid has evaporated, about 1 minute. CALORIES 87; FAT 3g; PROTEIN 7g; CHOLESTEROL 8mg; SODIUM 316mg; FIBER 1g; CARBOHYDRATE 8g; POTASSIUM 795 mg

Mississippi Mud Cake Desserts Source: CL December 2006 Healthy Units 6 Servings 15 Posted by Laura6286 Date December 31, 2006 Recipe is Kid Friendly. CL Notes: This earned our top Test Kitchens score. CAKE: 3/4 cup boiling water 1/2 cup unsweetened cocoa 3/4 cup granulated sugar 1/2 cup butter, softened 1 teaspoon vanilla extract 1/2 cup egg substitute 1 1/3 cups all-purpose flour (about 6

ounces) 1 teaspoon baking soda 1/4 teaspoon salt 1/2 cup fat-free buttermilk Cooking spray 3 1/2 cups miniature marshmallows

FROSTING: 1/4 cup unsweetened cocoa 1/4 cup evaporated fat-free milk 3 tablespoons butter, melted

1/8 teaspoon salt 2 cups powdered sugar 1 teaspoon vanilla extract

Preheat oven to 350°. To prepare cake, combine 3/4 cup boiling water and 1/2 cup cocoa, stirring until blended. Cool. Place granulated sugar, 1/2 cup softened butter, and 1 teaspoon vanilla in a large bowl; beat with a mixer at medium speed until blended. Add cocoa mixture and egg substitute; beat well. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and 1/4 teaspoon salt in a bowl, stirring well. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture. Spoon batter into a 13 x 9-inch baking pan coated with cooking spray. Bake at 350° for 20 minutes or until a wooden pick inserted in center comes out clean. Top with marshmallows. Bake an additional 2 minutes or until marshmallows are soft. To prepare frosting, combine 1/4 cup cocoa, evaporated milk, 3 tablespoons melted butter, and 1/8 teaspoon salt in a medium, heavy saucepan over medium heat. Cook for 4 minutes, stirring frequently. Stir in powdered sugar and 1 teaspoon vanilla. Cook 2 minutes, stirring constantly. Drizzle frosting over cake. Cool. Cut cake into squares. CALORIES 278(30% from fat); FAT 9.4g (sat 5.7g,mono 2.5g,poly 0.5g); PROTEIN 3.9g; CHOLESTEROL 22mg; CALCIUM 37mg; SODIUM 240mg; FIBER 1.8g; IRON 1.4mg; CARBOHYDRATE 47.5g

Chicken and Soba Noodle Soup Category of recipe: Soups/Stews Source (from CL or elsewhere): CL.com (April 2004) Healthy Units: 3 Core: + FP (Optional): I think it's Core if you use canola oil instead of sesame Servings: 6 (1 1/2 c.) Posted by MRSCOUSCOUS 12/31/06 Ingredients 2 teaspoons dark sesame oil 1 cup chopped carrot 1 cup thinly sliced celery 3/4 cup chopped onion 3/4 teaspoon salt, divided 1 tablespoon minced peeled fresh ginger 3 garlic cloves, minced 5 cups water 2 tablespoons low-sodium soy sauce 1/2 teaspoon hot chile sauce with garlic (such as KA-ME) 2 (14-ounce) cans fat-free, less-sodium chicken broth 2 (8-ounce) chicken breast halves, skinned 2 ounces uncooked soba noodles 4 cups shredded bok choy 1 cup (1/2-inch) slices green onions 3 tablespoons thinly sliced fresh basil 1/4 teaspoon freshly ground black pepper 1 tablespoon fresh lime juice Instructions: Heat the oil in a Dutch oven over medium heat. Add carrot, celery, and chopped onion; cook 5 minutes or until tender, stirring frequently. Add 1/4 teaspoon salt, ginger, and garlic; cook 1 minute, stirring constantly. Add 1/4 teaspoon salt, water, soy sauce, chile sauce, broth, and chicken. Bring to a boil; reduce heat, and simmer 1 hour. Remove chicken from pan; cool slightly. Remove chicken from bones. Shred meat with 2 forks; discard bones. Add chicken to pan; bring to a boil. Add soba; cook 5 minutes. Stir in bok choy; reduce heat, and simmer 3 minutes. Stir in 1/4 teaspoon salt, green onions, basil, and pepper; cook 2 minutes. Remove from heat; stir in lime juice. NUTRITION PER SERVING CALORIES 149(16% from fat); FAT 2.6g (sat 0.4g,mono 0.8g,poly 0.9g); PROTEIN 15.5g; CHOLESTEROL 29mg; CALCIUM 82mg; SODIUM 731mg; FIBER 3g; IRON 1.6mg; CARBOHYDRATE 15.4g

Cioppino Fish/Seafood (FS) Source: Giada Food TV Healthy Units: 7 Core: No Servings: 8 Posted by: Dianne Date: 12/31/2006 Quick & Easy Note: Serve this with a salad and crusty bread. Ingredients 2 tablespoons olive oil 1 large fennel bulb, thinly sliced 1 onion, chopped 3 large shallots, chopped 2 teaspoons salt 4 large garlic cloves, finely chopped 3/4 teaspoon dried crushed red pepper flakes, plus more to taste 1/4 cup tomato paste 1 (28-ounce) can diced tomatoes in juice

1 1/2 cups dry white wine 5 cups fish stock 1 bay leaf 1 pound manila clams, scrubbed 1 pound mussels, scrubbed, debearded 1 pound uncooked large shrimp, peeled and deveined 1 1/2 pounds assorted firm-fleshed fish fillets such as halibut or salmon, cut into 2-inch chunks

Instructions Heat the oil in a very large pot over medium heat. Add the fennel, onion, shallots, and salt and saute until the onion is translucent, about 10 minutes. Add the garlic and 3/4 teaspoon of red pepper flakes, and sauté 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, fish stock and bay leaf. Cover and bring to a simmer. Reduce the heat to medium-low. Cover and simmer until the flavors blend, about 30 minutes. Add the clams and mussels to the cooking liquid. Cover and cook until the clams and mussels begin to open, about 5 minutes. Add the shrimp and fish. Simmer gently until the fish and shrimp are just cooked through, and the clams are completely open, stirring gently, about 5 minutes longer (discard any clams and mussels that do not open). Season the soup, to taste, with more salt and red pepper flakes.

Ham, Asparagus & Fontina Bread Puddings Cooking Light 2002 Annual HU: 5 Servings: 6 Posted by DebMj1 12/31/06 CL Notes: These savory bread puddings are baked and served in individual custard cups. Deb's Notes: I used a leftover French batard as the bread for this and it was perfectly acceptable. I would suggest using 1 full cup of ham and all of the asparagus (not just the 3-inch tip) to make these even heartier with not too great an impact on points. These reheated beautifully. The NI in MC is coming up very differently than CL's, so I'll just go with CL's numbers.

Cooking spray 1 pound asparagus 1 teaspoon olive oil 1 cup chopped onion 5 (1.4-ounce) slices firm white sandwich bread (such as Pepperidge Farm Farmhouse), cut into 1/2-inch cubes 1/2 cup chopped reduced-fat ham 3/4 cup (3 ounces) shredded fontina cheese 1 2/3 cups fat-free milk 3/4 cup egg substitute 2 teaspoons Dijon mustard 1/2 teaspoon dried basil 1/4 teaspoon salt 1/4 teaspoon black pepper Preheat oven to 375°. Cut a 3-inch tip from each asparagus spear, reserving the stalks for another use. Cut asparagus tips into 1/2-inch pieces. Heat oil in a nonstick skillet over medium-high heat. Add onion; sauté for 5 minutes or until tender, stirring frequently. Add asparagus; cover and cook 4 minutes, stirring once. Remove from heat, and set aside. Coat 6 (10-ounce) custard cups or ramekins with cooking spray; place in a large baking pan. Place bread cubes evenly into custard cups. Top evenly with asparagus mixture, ham, and cheese. Combine milk and remaining ingredients, stirring with a whisk. Pour evenly into custard cups; let stand 20 minutes. Add hot water to pan to a depth of 1 inch. Cover and bake at 375° for 30 minutes. Uncover and bake an additional 15 minutes. Let stand 10 minutes before serving. NUTRITION PER SERVING CALORIES 237(30% from fat); FAT 7.9g (sat 3.3g,mono 2.4g,poly 0.9g); PROTEIN 16.4g; CHOLESTEROL 23mg; CALCIUM 223mg; SODIUM 624mg; FIBER 3.9g; IRON 2mg; CARBOHYDRATE 26.2g

Beef Lombardi Category: Meat Source: Southern Living October 2003 Healthy Units: 10 (7 HU if 8 portions – 2 loaf pans, 5 HU if 12 portions – 3 loaf pans) Servings: 6 (in 9x 13 pan) Posted by: Josephine Tomato (Jo) Date: 12/31/06 Freezer Friendly Jo’s note: I make 3 portions in regular size loaf pans – one to eat and two to freeze. The portions are generous. When I make it in loaf pans, I cut it into 4 portions each. 1 pound lean ground beef 1 (14 1/2-ounce) can chopped tomatoes 1 (10-ounce) can diced tomatoes and green chiles (Rotel) 2 teaspoons sugar 2 teaspoons salt 1/4 teaspoon pepper 1 (6-ounce) can tomato paste 1 bay leaf 1 (6-ounce) package medium egg noodles 6 green onions, chopped (about 1/2 cup) 1 cup reduced fat sour cream 1 cup (4 ounces) low fat shredded sharp Cheddar cheese 1 cup reduced fat shredded Parmesan cheese 1 cup (4 ounces) part skim shredded mozzarella cheese Cook ground beef in a large skillet over medium heat 5 to 6 minutes, stirring until it crumbles and is no longer pink. Drain. Stir in chopped tomatoes and next 4 ingredients; cook 5 minutes. Add tomato paste and bay leaf, and simmer 30 minutes. Cook egg noodles according to package directions; drain. Stir together cooked egg noodles, chopped green onions, and sour cream until blended. Place noodle mixture in bottom of a lightly greased 13- x 9-inch baking dish. Top with beef mixture; sprinkle evenly with cheeses. Bake, covered with aluminum foil, at 350° for 35 minutes. Uncover casserole, and bake 5 more minutes. Garnish, if desired. Note: Freeze casserole up to 1 month, if desired. Thaw in refrigerator overnight. Bake as directed.

Pork Chops 'n' Sauerkraut Source: Light & Tasty, Feb/Mar 2007 Healthy Units: 6.5 Serves: 6 (serving size: 1 Chop & 2/3 cup sauerkraut) Posted by: CJMartin717 (Cindy) 1-2-07 LT: Diced tomatoes lend color to this hefty entree from Ruth Tamul of Morehead City, North Carolina, and brown sugar sweetens the sauerkraut. Cindy's Notes: I used boneless pork chops and fresh sauerkraut rather than canned. I thought there was just a little too much liquid and would recommend partially draining the tomatoes. Otherwise, this was delicious. INGREDIENTS: 6 bone-in pork loin chops (3/4 inch thick and 7 ounces each) 1/4 teaspoon salt 1/4 teaspoon pepper 3 teaspoons canola oil, divided 1 medium onion, thinly sliced 2 garlic cloves, minced 1 can (14-1/2 ounces) petite diced tomatoes, undrained 1 can (14 ounces) sauerkraut, rinsed and well drained 1/3 cup packed brown sugar 1-1/2 teaspoon caraway seeds DIRECTIONS: Sprinkle both sides of pork chops with salt and pepper. In a large nonstick skillet coated with nonstick cooking spray, cook three chops in 1 teaspoon oil for 2-3 minutes on each side or until browned; drain. Repeat with remaining chops and 1 teaspoon oil. Place pork chops in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray; set aside. In the same skillet, cook onion and garlic in remaining oil until tender. Stir in the tomatoes, sauerkraut, brown sugar and caraway seeds. Cook and stir until mixture comes to a boil. Carefully pour over chops. Cover and bake at 350° for 20-25 minutes or until meat is tender. Nutrition Facts: 1 pork chop with 2/3 cup sauerkraut mixture equals 311 calories, 11 g fat (3 g saturated fat), 86 mg cholesterol, 691 mg sodium, 21 g carbohydrate, 3 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, ½ starch, ½ fat.

Fish Tacos with Lime-Cilantro Crema FS (Fish/Seafood) Cooking Light December 2006 Healthy Units: 5.7 Servings: 4 (2 tacos per serving) Posted by: Marinaj Date: 1/3/2007 Crema: 1/4 cup green onions, thinly sliced 1/4 cup cilantro, chopped 3 tablespoons Fat free mayonnaise 3 tablespoons Light sour cream

1 teaspoon Lime rind 1 1/2 teaspoons fresh lime juice 1/4 teaspoon salt 1 clove garlic, minced

Tacos: 1 teaspoon ground cumin 1 teaspoon ground coriander 1/2 teaspoon paprika, smoked 1/4 teaspoon ground red pepper 1/8 salt

1/8 teaspoon garlic powder 1 1/2 pounds red snapper Cooking spray 8 corn tortilla, 6 inch 2 cups shredded cabbage

CL notes: You can use crisp lettuce such as romaine in place of cabbage. Peeled and deveined medium shrimp are an alternative for the snapper. Cook two minutes or just until shrimp are done. My notes: DH proclaimed these the best fish tacos he has ever had. I used tilapia and it was just great. I didn’t have smoked paprika so I used regular paprika. Preheat oven to 425 degrees To prepare crema, combine the first 8 ingredients in a small bowl, set aside. To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl, sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425 degrees for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl, break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas, top each with 1/4 cup cabbage and 1 tablespoon crema. Per Serving (excluding unknown items): 307 Calories; 4g Fat (12.1% calories from fat); 39g Protein; 28g Carbohydrate; 4g Dietary Fiber; 64mg Cholesterol; 338mg Sodium. Exchanges: 1 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Turkish Spinach And Lentil Soup Soups and Stews Source: Sundays At Moosewood cookbook Healthy Units: 3 Servings: 8 Posted by: Scarehair (Carrie) January 3, 2007 Freezer Friendly S@M comment: This is a very hearty soup, high in protein because of the combination of lentils and bulghur. Rosemary is liberally used in Turkish cooking, and I love it. I suggest using a small pinch and then adding more as you like. Carrie's Comments: this is my new favorite lentil soup. I love how healthy it is. My kids would not eat it - more for me. Ingredients: 1 Cup dried lentils 5 Cups fat free vegetable broth 1 teaspoon salt 1 Tablespoon olive oil 2 Cups onion, chopped 3 cloves garlic, pressed 1/4 teaspoon cayenne 2 bay leaf

½ Cup bulghur, raw 1/4 Cup fresh parsley, chopped 2 Cups tomato, chopped 1/4 Cup tomato paste 1 teaspoon dried rosemary, or to taste Salt and pepper to taste 2 Cups fresh spinach, coarsely chopped

1. Rinse the lentils. Bring them to boil in salted broth. Reduce the heat and simmer, covered for 40 minutes. 2. Meanwhile, heat the olive oil in a heavy soup pot. Sauté the onions until translucent. Add the garlic, cayenne, bay leaves and raw bulghur. Stir the mixture on medium heat until the onions and bulghur are lightly browned. 3. Mix in the parsley and tomatoes. When the tomatoes begin to give up their juice, gently stir in the tomato paste. 4. Pour the lentils and their liquid into the soup pot with the onions and the bulghur. Simmer the soup for 15 minutes. Add the rosemary, salt, and pepper to taste. If the lentils and bulghur have absorbed too much liquid, add more stock or water or tomato juice. Remove the bay leaves. 5. Just before serving, stir in the spinach and let it wilt in the hot soup. Garnish with more fresh parsley and serve with crusty bread. Calories: 162, Cal from fat 12%, Fat: 2 g, Chol 0mg, Sodium 348 mg, Potassium 552 mg, Carb 28g, Fiber 11g, Protein 9g, Calcium 44mg, Iron 3mg

Pork Empanadas (Pastelillos de Cerdo a la Puertorriqueno) Appetizer Source: Healthy Latin Cooking by Steve Raichlen Healthy Units: 3 Serves: 8 (Serving size is 4 pieces) Posted by: CrissyBear (Christine) January 3, 2007 "This pork filling is from Puerto Rico. Because "empanada" refers to a breaded food, in PR the Spanish name for this dish is Pastelillos." 8 ounces boneless top loin -- trimmed of fat ½ small onion -- finely chopped ½ green bell pepper -- finely chopped 2 Tbsp raisins 4 pimento-stuffed green olives -- coarsely chopped ½ Tbsp Spanish capers 1 Tbsp fresh cilantro -- chopped 1 clove garlic -- minced 1 Tbsp tomato paste 1/4 cup low-sodium chicken broth ½ tsp ground cumin Salt & ground black pepper 1 Tbsp unseasoned dry bread crumbs (optional) -- (1 to 2) 36 wonton wrappers 1 egg white In a large saucepan over medium heat, combine pork, onions, bell peppers, tomatoes, raisins, olives, capers, cilantro, garlic & tomato paste. Add the broth and cumin. Season with salt & pepper. Simmer, stirring often, for 5 minutes or until the pork is no longer pink. Transfer mixture to a food processor and coarsely grind. The mixture should be fairly dry; if not, add the bread crumbs. The filling should be highly seasoned; sprinkle with more cumin, salt & pepper, if desired. Transfer to a bowl and refrigerate until cold. Preheat oven to 400F. Coat a nonstick baking sheet with olive oil cooking spray. Arrange a few wonton wrappers on a work surface. Lightly brush the edge of each wrapper with egg white (helps make a tight seal). Place a Tbsp of filling in the center and fold the wrapper in half to make a triangular pastry. Crimp the edges with a fork. Place the finished pastelillos on the prepared baking sheet while you make more. Coat the tops of the pastelillos with cooking spray. Bake, turning occasionally, for 6-8 minutes or until crisp and golden brown. Per serving: 157 Calories 2g Fat 1g Dietary Fiber

Kumquat Tagine Poultry (P) Source: Eating Well, February 2007 Healthy Units: 6.5 Core: C+0.5 Servings: 6 (About 1-1/3 cups) Posted by: ejwyatt (Emily) Date: January 3, 2007 1 tablespoon olive oil 2 onion -- thinly sliced 4 cloves garlic -- slivered 1 tablespoon fresh ginger -- minced 2 pounds chicken thighs without skin -- cut into 2" pieces 1 teaspoon coriander -- ground 1 teaspoon cumin -- ground 3/4 teaspoon cinnamon -- ground ½ teaspoon salt ½ teaspoon pepper -- freshly ground 1/8 teaspoon clove -- ground 14 ounces vegetable broth 12 ounces kumquats -- seeded and chopped 15 ounces chickpeas, canned -- rinsed and drained 1 1/2 tablespoons honey Preheat oven to 375. Heat oil in an ovenproof casserole or Dutch oven over medium heat. Add onions; cook, stirring often, until softened, about 4 minutes. Add garlic and ginger; cook for 1 minute, stirring constantly. Add chicken; cook, stirring often, for 8 minutes. Stir in coriander, cumin, cinnamon, salt, pepper and cloves; cook until aromatic, about 20 seconds. Stir in broth, kumquats, chickpeas, and honey. Bring to a simmer. Cover the pan and transfer to the oven. Bake, stirring occasionally, until the chicken is cooked through and the broth is bubbling and somewhat reduced, about 1 hour. 6 servings (about 1 1/3 cups each) Per Serving (excluding unknown items): 320 Calories; 8g Fat (21.2% calories from fat); 23g Protein; 41g Carbohydrate; 8g Dietary Fiber; 72mg Cholesterol; 907mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 ½ Lean Meat; ½ Vegetable; ½ Fruit; 1 Fat; ½ Other Carbohydrates.

Chicken Cassoulet Chicken/Crockpot Source: The Healthy Slow Cooker by Judith Findlayson Healthy Units: 5.4 Core: Yes Servings: 8 (1 chicken thigh & about 1 cup of cassoulet) Posted by: CrissyBear (Christine) January 4, 2007 My comments: I made a ½ batch using a 3-qt slow cooker. I didn't finish it off with fresh dill but still thought this had great flavor. I used a mix of portobello and domestic white mushrooms and the chicken was boneless/skinless. "This hearty one-dish meal is always a hit. Serve it with some whole grain bread to soak up the luscious sauce." 1 tablespoon olive oil 2 onions -- finely chopped 8 carrots -- peeled and sliced 4 stalks celery -- sliced 4 cloves garlic -- minced 2 teaspoons herbes de Provence 1 teaspoon salt 1 teaspoon cracked black pepper

1 28 ounce tomatoes, canned -- including juice, coarsely chopped 1 cup low sodium chicken broth 2 cans white beans -- rinsed and drained 2 bay leaves 2 pounds skinless chicken thighs -- (about 8 thighs) 1 pound cremini or Portobello mushrooms -- see Tip ½ cup fresh dill -- finely chopped

In a large skillet, heat oil over medium heat. Add onions, carrots and celery and cook, stirring, until carrots are softened, about 7 minutes. Add garlic, herbes de Provence, salt and pepper and cook, stirring for 1 minute. Add tomatoes with juice, chicken broth, beans and bay leaves and bring to a boil. Remove from heat. Spoon half of the bean mixture into large (minimum 6-quart) slow cooker stoneware. Lay chicken evenly over top. Arrange mushrooms evenly over chicken. Spoon remainder of sauce over mushrooms. Cover and cook on Low for 6 hours or on High for 3 hours, until juices run clear when chicken is pierced with a fork. Stir in dill. Cover and cook on High for 15 minutes, until flavors meld. Tip: If using small cremini mushrooms, remove the stems and use them whole. Cut larger ones in half or quarters. If using portobello mushrooms, remove the stems and gills and cut into 6 wedges.

Nutrients per serving: 281 calories; 24.4g protein, 32.7g carbohydrate; 6.8g fat; 10.3g fiber; 588g sodium; 68mg cholesterol

Fish Chowder Soups/Stews Source: CL Jan/Feb 2007 Healthy Units: 5 Core: No Servings: 10 (serving size: 1 cup chowder and about 1 teaspoon bacon) Posted by: Laurie (Poisonqueen) 01/07/07 CL Notes: Bacon brings a welcome smokiness to this dish. Serve with oyster crackers. My notes: I used hake in place of halibut at advice of the fish man at the store. I made no changes to this recipe. It’s great the way it is. Ingredients: 4 ½ cups water 4 bay leaves 1 1/2 pounds halibut fillets or other firm white fish, skinned 3 slices bacon, uncooked 3 ½ cups cubed peeled baking potato 1 1/2 cups chopped onion (about 1 large) ½ cup coarsely chopped carrot (about 1 medium) 1 1/2 teaspoons dried thyme 1 teaspoon salt, divided 3/4 teaspoon freshly ground black pepper, divided 4 cups 2% reduced-fat milk 1 tablespoon butter, cut into small pieces Instructions: Bring 4 ½ cups water and bay leaves to a simmer in a large skillet. Add fish; cover and simmer 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan with a slotted spoon. Cut fish into large pieces. Reserve 2 ½ cups cooking liquid and bay leaves. Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan; crumble bacon, and set aside. Add potato, onion, and carrot to pan; cook over medium heat 10 minutes. Add reserved cooking liquid, bay leaves, thyme, ½ teaspoon salt, and 1/4 teaspoon pepper; bring to a boil. Reduce heat; simmer 10 minutes. Add milk and butter; simmer 25 minutes until potatoes are tender (do not boil). Stir in fish, remaining ½ teaspoon salt and remaining ½ teaspoon pepper. Discard bay leaves. Sprinkle with bacon. Nutritional Info per serving: CALORIES 242(32% from fat); FAT 8.6g (sat 3.5g,mono 3.1g,poly 1.1g); PROTEIN 21.8g; CHOLESTEROL 42mg; CALCIUM 166mg; SODIUM 531mg; FIBER 1.5g; IRON 1.1mg; CARBOHYDRATE 18.4g

Spinach Soup Soup/Stews Source: The Joy of Cooking Vegetarian (modified) Healthy Units: 2 Servings: 5 Posted by: MissVN Date: 1/07/07 Notes: Obviously, to make it vegetarian, you can use veggie stock. Ingredients: 1 tablespoon butter 1/4 cup shallot, minced 2 cloves garlic, minced 2 tablespoons all-purpose flour ½ teaspoon sherry 2 cups 2% low-fat milk 2 cups low fat chicken broth 1 pound spinach 1 teaspoon salt ½ teaspoon pepper 1/4 teaspoon ground nutmeg, to taste Instructions: 1. In a soup pot, cook, stirring, over medium low heat until tender but not brown, the onion and garlic in the butter. 2. Stir in the flour. Cook, stirring constantly, over medium heat for five minutes. Do not brown the flour. Gradually whisk in the sherry, milk and the broth. 3. Simmer, stirring occasionally, over low heat, until slightly thickened, about 10 minutes. Stem and wash your spinach. Add your spinach to the pot and cook until wilted. 4. Transfer the soup, in batches, to a blender (or use an immersion blender in the pot) and process until smooth. Season with salt, pepper and nutmeg to taste.

Drop Biscuits Breads/Baked goods Source: CL, October 1999 HUs: 3 Servings: 12 (serving size: 1 biscuit) Posted by: MissVN Date: 1/07/07 Notes: These are a breeze to make if you use a food processor to cut the flour in to the butter. The dough for these biscuits is dropped into muffin tins instead of onto a baking sheet, but their final shape is still free-form like that of traditional drop biscuits. Ingredients: 2 cups all-purpose flour 1 tablespoon baking powder 1 teaspoon sugar ½ teaspoon salt 1/4 cup chilled butter or stick margarine, cut into small pieces 1 cup fat-free milk Cooking spray Instructions: Preheat oven to 450º. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, sugar, and salt in a bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add milk; stir just until moist. Spoon the batter into 12 muffin cups coated with cooking spray. Bake at 450° for 12 minutes or until golden. Remove biscuits from pan immediately, and place on a wire rack. NUTRITION PER SERVING CALORIES 119(31% from fat); FAT 4.1g (sat 2.5g,mono 1.1g,poly 0.2g); PROTEIN 2.9g; CHOLESTEROL 11mg; CALCIUM 97mg; SODIUM 270mg; FIBER 0.6g; IRON 1.1mg; CARBOHYDRATE 17.6g

Mashed Sweet Potatoes Vegetables/Potatoes Source: Cook's Illustrated's The Best Light Recipe Healthy Units: 3.3 (2.9 if using FF half and half) Servings: 5 - ½ cup servings Posted by Tracy (Nikkie1t) January 8, 2007 CI's comments: Cutting the sweet potatoes into evenly sized pieces is important so that they cook at the same rate. This recipe can be doubled and prepared in a Dutch oven; the cooking time must be doubled as well. My comments: These were out of this world good. The cookbook says it makes 4 servings, but I got 5 generous ½ cup servings out of it. I used red garnet yams. I used regular ½ and ½, but I am sure FF ½ and ½ would be equally good and would save .4 point per serving. Ingredients: 2 pounds sweet potatoes (2 large or 3 medium), peeled, quartered lengthwise and cut crosswise into 1/4 inch thick slices ½ teaspoon salt 1 teaspoon sugar 3/4 cup water 1 tablespoon unsalted butter, melted (I used salted butter) 6 tablespoons half-and-half, warmed Ground black pepper Instructions: 1. Combine the sweet potatoes, 1/2 t. salt, 1 t. sugar, and water in a 3 or 4 quart saucepan. Cover and cook over low heat, stirring occasionally, until the potatoes fall apart when poked with a fork, 35 to 45 minutes. 2. Off the heat, mash the sweet potatoes in the saucepan with a potato masher. Stir in the melted butter and half-and-half with a wooden spoon until incorporated. Season with salt and pepper to taste. Per serving: 184 calories, 4.8 g. fat, 4.8 g. fiber

Provençal Pork Stew with Olives and Fennel Category: Soups/Stews (ST) Source: Cooking Light, January 2006 Healthy Units: 5.5 Core: Core+1 Servings: 8 (serving size: 1 1/2 cups) Posted by: ejwyatt (Emily) Date: January 10, 2007 CL Notes: Niçoise olives hail from Provence and add a mellow nuttiness to this French stew; be sure to warn diners, though, that these olives are unpitted. You can substitute pitted kalamata olives, if desired--they'll add a sharper flavor. Em's Notes: I thought that this was very tasty. I didn't have nicoise olives, so I used some pitted kalamatas that I had on hand. 1 tablespoon olive oil, divided 4 cups sliced fennel bulb (about 2 bulbs) 3 ½ cups thinly sliced onion (about 2 large) 8 garlic cloves, minced 1/3 cup all-purpose flour (about 1 1/2 ounces) 2 pounds pork tenderloin, trimmed and cut into bite-sized pieces ½ teaspoon salt, divided

½ teaspoon freshly ground black pepper, divided 1 cup dry white wine 1 cup fat-free, less-sodium chicken broth 1 tablespoon herbes de Provence 3 (14.5-ounce) cans diced tomatoes, undrained ½ cup niçoise olives Chopped fresh parsley (optional)

Heat 1 teaspoon oil in a large Dutch oven over medium-high heat. Add fennel and onion; sauté 8 minutes or until tender. Add garlic; sauté 2 minutes. Spoon fennel mixture into a large bowl. Place flour in a shallow bowl or pie plate. Dredge pork in flour, shaking off excess. Heat remaining 2 teaspoons oil in pan over medium-high heat. Add half of pork mixture; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on all sides. Add browned pork to fennel mixture. Repeat procedure with remaining pork mixture, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Add wine to pan, scraping pan to loosen browned bits. Stir in pork mixture, broth, herbes de Provence, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until pork is just tender.

Stir in remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and olives. Simmer 10 minutes or until pork is tender and sauce is thick. Sprinkle with parsley, if desired. CALORIES 275 (28% from fat); FAT 8.7g (sat 2g,mono 5.2g,poly 1g); PROTEIN 27.3g; CHOLESTEROL 74mg; CALCIUM 84mg; SODIUM 649mg; FIBER 5.2g; IRON 3mg; CARBOHYDRATE 22.5g

Oatmeal Banana Pancakes Source: Moosewood's New Classics HU: 6 according to the cookbook, but I got 5 when I entered everything on Recipe Builder. Servings: 4 Posted by: Tracy (Nikkie1t) January 11, 2007 Moosewood's Comments: These are fairly sweet, so you may prefer a fruit topping on them rather than syrup, although good maple syrup is mighty fine on them, too. Sliced strawberries with a light dusting of confectioner's sugar is one of our top choices, providing a lovely balance of flavors. My comments: I halved the recipe, and made two large pancakes in side-by-side 10" pans so DH and I could eat at the same time. They were really flavorful!! Dry ingredients: 1 cup unbleached white flour 1/2 teaspoon salt 2 teaspoons baking powder 1/4 teaspoon ground nutmeg 1/4 cup quick-cooking oats (or use rolled oats chopped into finer pieces in a blender or food processor) Wet ingredients: 1 egg, lightly beaten (to halve the recipe, I used 2 T. of egg beaters) 1 cup 2% milk (I used skim) 1 tablespoon vegetable oil 2 tablespoons maple syrup or sugar 1 cup sliced ripe bananas 1. Sift together the flour, salt, baking powder and nutmeg. Add the oats and mix well. In a separate bowl, stir together all of the wet ingredients. Make a well in the dry ingredients and stir in the wet ingredients just to combine. 2. Lightly oil a skillet or griddle and place on medium-high heat. Use about 1/4 cup of batter for each pancake and cook until bubbles appear on the top, about 1 to 1-1/2 minutes. The bananas will settle to the bottom, so you want to flip the pancakes just as soon as bubbles start to form to avoid scorching them. Cook on the second side until golden brown, about 1 minute. NI GIVEN BY COOKBOOK: Per serving: 300 calories, 7.5 g. fat, 3.1 g. fiber

Sautéed Chicken Breasts with Mushroom Sherry Sauce Poultry Source: Cook Illustrated's The Best Light Recipe Healthy Units: 6 Servings: 4 Posted by: jhoulihan 1/11/07 CI Comments: We prefer the flavor of whole milk in the sauce; however, 2% milk or half-and-half could be substituted. Do not use 1% or skim milk. Chicken: 1/2 cup unbleached all-purpose flour 4 boneless, skinless chicken breasts (about 6 ounces each), trimmed of excess fat & tenderloin removed Salt & ground black pepper 4 teaspoons vegetable oil Sauce: 10 ounces white mushrooms, brushed clean, trimmed and sliced thin 1 medium shallot, minced (about 3 Tbsp) 1 teaspoon sugar 2 medium garlic cloves, minced or pressed 1 teaspoon minced fresh thyme leaves (I used about 1/4 - 1/2 teaspoon dried instead) 1/4 cup plus 1 teaspoon dry sherry 1 1/2 cups low-sodium chicken broth 2 Tablespoons whole milk 1 teaspoon cornstarch 1 Tablespoon minced fresh parsley leaves (I omitted since I didn't have any parsley in the house) Salt and ground black pepper 1. For the chicken: Spread the flour in a shallow dish. Pat the chicken dry with paper towels, then season with salt & pepper. Lightly dredge the chicken in the flour and shake off the excess; set aside. 2. Heat the oil in a 12-inch skillet over medium heat until just smoking. Lay the chicken in the skillet and cook until golden brown, 6 to 8 minutes. Flip the chicken over, reduce heat to medium-low, and continue to cook until the chicken is no longer pink in the center and the thickest part registers 160 degrees on an instant-read thermometer, 6 to 8 minutes longer. Transfer the chicken to a plate and cover with foil; set aside. 3. For the sauce: Add the mushrooms, shallot, and sugar to the oil left in the skillet. Return to medium-low heat, cover, and cook until the mushrooms have released their liquid, about 7 minutes. Stir in the garlic and thyme and continue to cook, uncovered, until the mushroom juices have evaporated and the mushrooms are golden brown, about 2 minutes. Stir in 1/4 cup of the sherry, scraping up any browned bits. Add the broth, bring to a simmer, and cook until the mixture measures 1 1/2 cups, about 5 minutes. 4. Pour any accumulated chicken juices into the simmering sauce. Whisk the milk and cornstarch together in a small bowl; then whisk into the simmering sauce. Continue to simmer the sauce until it has thickened, about 1 minute. Off the heat, stir in the remaining 1 teaspoon

sherry and the parsley, and season with salt and pepper to taste. Spoon the sauce over the chicken before serving.

Butternut Squash with Couscous and Chutney Vegetarian Main Dish Source: January 2007 Real Simple Magazine HU: 11 Servings: 6 Posted By: Zephyr1 Date: 1/12/07 Quick and Easy Notes: I really would not change this recipe at all the cream while adding fat is minimal and really lends flavor to this dish. The peanuts and chutney are key as well. Ingredients: 2 tablespoons vegetable oil 1 large onion, sliced into ½ -inch half-rounds 2 cloves garlic, minced 1 2- to 2 ½-pound butternut squash-peeled, seeded, and diced (4 to 5 cups) 1 tablespoon curry powder 2 teaspoons kosher salt 2 cups chicken broth ½ cup heavy cream 2 cups instant couscous (subbed whole wheat not sure how it effects points) ½ cup chopped peanuts ½ cup prepared chutney Instructions: Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook, stirring occasionally, until softened, 5 to 7 minutes. Add the squash, curry powder, and 1 ½ teaspoons of the salt, stirring to coat evenly. Pour in the broth and bring to a boil. Reduce heat to medium-low, cover, and simmer for 17 to 20 minutes or until the squash is cooked through and most of the liquid has evaporated. Stir in the cream and cook until the sauce has thickened, 5 to 7 minutes. Remove from heat. Bring 2 cups of water and the remaining salt to a boil. Place the couscous in a large bowl and pour the boiling water over it. Immediately cover the bowl tightly with plastic wrap. Let stand 5 to 7 minutes or until all the water is absorbed. When ready to serve, fluff the couscous with a fork. Place about ¾ cup of couscous on each plate. Top with the curried squash. Garnish with the peanuts and your favorite chutney. NUTRITION PER SERVING CALORIES 510(32% from fat); FAT 18g (sat 6g); PROTEIN 14mg; CHOLESTEROL 27mg; CALCIUM 129mg; SODIUM 528mg; FIBER 8g; CARBOHYDRATE 77g; IRON 3mg

Smoked Salmon Cream Cheese Spread Source: Kristin's kitchen (adapted from an internet recipe) HU: 2 Core: No Servings: 10 Posted by kzbaskets (Kristin) Date: Jan 12, 2007 Quick & Easy Notes: This spread was great on toasted bagels! Enjoy! Ingredients: 8 ounces Neufchatel cheese 1 1/2 ounces salmon lox, chopped 1 tablespoon capers 1/4 cup red onion, diced Instructions: Mix all ingredients together by hand or in a mixer or food processor (if you like it more chopped up). Nutritional: Per Serving (excluding unknown items): 66 Calories; 6g Fat (75.2% calories from fat); 3g Protein; 1g Carbohydrate; trace Dietary Fiber; 18mg Cholesterol; 132mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Cambodian Cabbage Salad Source: The Elephant Walk cookbook HU: 3 Core: yes, except peanuts? Servings: 6 Posted by kzbaskets (Kristin) Date: Jan 12, 2007 Quick & Easy KZ Notes: This was a dish some of us had ordered at the restaurant in Boston and loved. I changed the sugar to Splenda and altered some of the amounts from the cookbook when making it at home, but when we served it at the pool party weekend, everyone loved it! It holds in the fridge dressed the same as a slaw recipe (for me, up to 3 days), but use your judgment based on how long you would store a slaw. Ingredients: Salad: 1 pound boneless skinless chicken breast halves 1 pound cabbage, shredded 1/2 cup carrot, shredded 1/2 large onion, thinly sliced 1/2 large red bell pepper, thinly sliced 1/4 cup mint, loosely packed, chopped 1/4 cup basil leaves, loosely packed, chopped 1/8 cup peanuts, dry-roasted unsalted, chopped Dressing 1/8 cup water 1/8 cup Splenda 1/2 clove garlic, minced 1/2 small shallot, minced 1/4 cup fish sauce 2 1/2 teaspoons lime juice 1 teaspoon salt Instructions: Mix the dressing and chill. Poach the chicken (or use leftover cooked chicken), let cool slightly and shred with 2 forks. Mix all ingredients for the salad together and top with the peanuts. Dress and toss the salad up to an hour prior to serving. Nutritional: Per Serving (excluding unknown items): 157 Calories; 4g Fat (23.8% calories from fat); 20g Protein; 10g Carbohydrate; 3g Dietary Fiber; 45mg Cholesterol; 424mg Sodium.

Spinach Pinwheels Source: adapted from a recipe cut out of an unknown magazine HU: 1 Core: No Servings: 75 Posted by kzbaskets (Kristin) Date: Jan 13, 2007 Category: Appetizer Quick & Easy, Freezer Friendly KZ Notes: Assuming there are 10 tortillas in a pound package, and each end (approximately 1 inch each) gets cut off, there should be between 7-8 pieces cut per tortilla. This means there should be between 70-80 pieces in total. They are still 1 point each as long as you have more than 60; once the number of pieces falls to 50, the points increase to 1.5 each. Also, I have frozen these for 1 week in advance with success. Ingredients: 2 10 ounce box of frozen chopped spinach, defrosted 8 ounces Neufchatel cheese, softened 1 cup fat-free mayonnaise 1/2 cup cooked bacon, crumbled 1 package ranch-style dressing mix 1/2 cup green onions, chopped 1 pound flour tortillas, 10 inch size Instructions: 1. Drain thawed spinach. Cooked, drain, and crumble bacon (I used the jarred bacon bits interchangeably). 2. Combine mayo, cream cheese, dressing mix until thoroughly combined. 3. Add spinach, green onions, and crumbled bacon and mix thoroughly. 4. Divide mixture evenly among the tortillas. Spread mixture thinly across each tortilla leaving space at three ends for rolling. 5. Starting at one side (make sure filling is spread to the very end of this side), roll tightly. 6. Wrap the rolled tortillas and freeze until solid (overnight). Slice in 1 inch slices discarding the ends. They will defrost in about 1 hour. Serve chilled. Per Serving (excluding unknown items): 41 Calories; 2g Fat (42.1% calories from fat); 2g Protein; 4g Carbohydrate; trace Dietary Fiber; 4mg Cholesterol; 114mg Sodium.

Slow-Cooker Beef Brisket with Beer Source: Cooking Light, JANUARY 2007 Category: M (Meat/Crockpot/slow cooker) HU: 3.4 Servings: 12 Posted by Waneyvant Date: January 15, 2007 CL Notes: If your slow cooker includes a removable insert, you can brown the brisket and onion mixture a day ahead, place all of the ingredients in the insert, and refrigerate. The next morning, place the insert in the slow cooker, and when you arrive home from work, a tasty entrée will await you. The onion and parsnips function as flavorings, and so you'll want to serve a vegetable side dish. Try Spinach and Kale Turnovers or mashed potatoes. Jane's Notes: I added 1 1/2 pounds baby carrots to the bottom of the pot, will add garlic next time. I used a Bud Light. Served with mashed potatoes. 1 (3-pound) beef brisket, trimmed 1 teaspoon salt 1/2 teaspoon freshly ground black pepper Cooking spray 1/4 cup water 2 cups vertically sliced onion (about 1 large) 1 1/2 cups chopped parsnip (about 2) 1 tablespoon balsamic vinegar 1 bay leaf 1 (12-ounce) bottle light beer Rub brisket with salt and pepper. Heat a large heavy skillet over medium-high heat. Coat pan with cooking spray. Add brisket to pan; cook 10 minutes, browning on all sides. Remove brisket from the pan. Add 1/4 cup water to pan, stirring to loosen browned bits. Add onion and parsnip; sauté 5 minutes or until vegetables are tender. Place onion mixture, vinegar, bay leaf, and beer in a large electric slow cooker. Place brisket on top of onion mixture. Cover and cook on low for 8 hours. Discard bay leaf. Cut brisket diagonally across the grain into thin slices. Serve with sauce. Yield: 12 servings (serving size: about 3 ounces brisket and 1/3 cup sauce) CALORIES 160 (28% from fat); FAT 5g (sat 1.9g,mono 2.1g,poly 0.2g); PROTEIN 20.5g; CHOLESTEROL 49mg; CALCIUM 20mg; SODIUM 232mg; FIBER 1.1g; IRON 1.9mg; CARBOHYDRATE 5.6g

Chicken Rice Casserole Source: Light & Tasty Dec/Jan '07 Category: P (poultry) Healthy Units: 6.9 for 1-1/4 cup serving Servings: 10 Posted by Tracy (Nikkie1t) January 15, 2007 Freezer Friendly and Kid Friendly L&T Comments: This casserole freezes well for up to 3 months. It makes a great potluck dish or convenient make-ahead crowd-pleaser. Tuck leftover chicken or turkey into this creamy, comforting casserole. My comments: This was great winter comfort food. You could probably add interest by adding mushrooms and/or red bell pepper, but I kept it simple. I halved the recipe and make it in a 9" square pan. I also added a little parmesan cheese to the top. 2 cups uncooked long grain rice 2 cans (14-1/2 oz. each) reduced-sodium chicken broth 1/2 cup water 2 cans (10-3/4 oz. each) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted 2 cups skim milk 1 tablespoon dried minced onion (I used about 1/4 cup of diced fresh onion) 1 teaspoon Worcestershire sauce 1/2 teaspoon salt 4 cups cubed cooked chicken breast 2 cups chopped celery 3/4 cups sliced almonds, divided 1. In a large saucepan, bring the rice, broth and water to a boil. Reduce the heat; cover and simmer for 15-18 minutes or until the liquid is absorbed and the rice is tender. 2. Meanwhile, in a large bowl, combine the soup, milk, onion, Worcestershire sauce and salt. Stir in the chicken, celery, 1/2 cup almonds and rice. Transfer to a 13 x 9 inch baking dish coated with cooking spray. 3. Cover and bake 350 degrees for 45 minutes. Uncover; sprinkle with remaining almonds. Bake 5-10 minutes longer or until heated through and bubbly. NI: 1-1/4 cup equals 334 calories, 7 g. fat, 2 g. fiber

Skillet Pizza Crusts Category of recipe: SW (Sandwiches/Pizza) Source: Southern Living's "Our Best Low Calorie/Low Fat Recipes" HU: 6 Servings: 6 individual 8-inch crusts Posted by Tracy (Nikkie1t) January 16, 2007 SL Comments: Freeze skillet pizza crusts in an airtight container up to 6 months, if desired. Use crusts straight from freezer. My comments: This dough was really easy to work with. It puffed a little during cooking so it was more of a chewy crust. To make pizza, top it with your favorite toppings, and then bake at 425 degrees for 15 minutes. 3 packages active dry yeast 1 teaspoon sugar 3/4 cup warm water (105 to 115 degrees) 3-1/4 to 3-3/4 cups all-purpose flour, divided 1/2 cup warm water (105 to 115 degrees) 2 tablespoons olive oil 1 teaspoon salt cooking spray 1. Combine first 3 ingredients in a 2-cup liquid measuring cup; let stand 5 minutes. Combine yeast mixture, 3 cups flour, and next 3 ingredients in a large bowl. Gradually stir in enough of 1/2 cup of flour to make a soft dough. 2. Sprinkle 1 tablespoon flour evening over work surface. Turn dough out onto floured surface; knead until smooth and elastic, about 5 minutes (I did mine in my Kitchen Aid with the dough hook). Place in a bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 30 minutes or until doubled in bulk. 3. Sprinkle remaining 3 tablespoons flour evenly over work surface. Punch dough down; turn out onto floured surface, and knead lightly 4 or 5 times. Divide dough into 6 portions; roll each portion into an 8-inch circle. 4. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot. Place 1 circle of dough in hot skillet; cook 5 minutes or until bottom of crust is lightly browned. Remove crust from skillet, and cool on a wire rack. Repeat procedure with remaining dough.

Dumplings with Soy Slaw RP (Rice/Pasta/Grains) Source; Real Simple January 2007 HU: 5.5 Servings; 4 Posted by:Zephyr1 Date:1/16/2007 Notes: Great basic Asian healthy low points dish can be prepared in 10 minutes at most. Great pantry meal as well. 1 16 oz bag of frozen gyoza or pot stickers I used the shrimp ones 1/4 cup rice vinegar 3 teaspoons sugar 2 teaspoons soy sauce Hot sauce to taste 1 16 oz bag angel hair slaw 5 scallions diced 1/4 cup roasted peanuts Prepare gyoza according to package directions. I like to brown in Pam then steam the rest of the way. Meanwhile combine rest of the ingredients and divide among 4 bowls sprinkle with the peanuts then top with an even number of gyoza. Serve with additional soy and hot sauce if desired.

Olive Garden Cloned Minestrone Source: Todd's Top Secret (adapted) Category: ST (Soups/Stews) HU: 6 (w/ oil), 5 if you omit Servings: 8 (1 ½ cups) Posted by: Waneyvant Date: January 17, 2007 2 tsp olive oil 1 cup chopped onion (about 1 small) 1/2 cup zucchini, chopped 1/2 cup frozen Italian green beans (I used regular frozen) 1/4 cup chopped celery 4 tsp minced garlic 4 cup vegetable broth 30 oz Red Kidney Beans (drained) 30 oz canned white beans (drained) 14 oz Diced Tomatoes 1/2 cup shredded carrots 2 Tbsp fresh parsley 1 1/2 tsp dried oregano 1 1/2 tsp table salt 1/2 tsp black pepper 1/2 tsp dried basil 1/4 tsp dried thyme 4 cup spinach (I used about 3/4 cup frozen) 1/2 cup Small Shells Pasta Heat oil over medium heat in a large soup pot. Sauté onion, celery, garlic, green beans and zucchini in oil for 5 minutes. Add broth to pot, plus diced tomatoes, drained beans, carrots, hot water and spices. Bring soup to a boil, then reduce heat and allow to simmer for 20 minutes. Add spinach leaves and pasta and cook for an additional 20 minutes or until desired consistency. With olive oil, 6 points. Omit olive oil, 5 points.

Chicken and Slaw with Creamy Dressing Category of recipe: S (Salad) Quick and Easy Source: Weight Watchers Everyone Loves Chicken Cookbook Healthy Units: 4.3 (Skip the bacon and it is 3) Servings: 4 (1 1/2 Cups) Posted by: Laura6286 Date: 1/18/07 This quick and easy main-dish salad can be put together in under 15 minutes – especially if you use prepared coleslaw mix (shredded cabbage with a few shredded carrots), available in the produce section of most supermarkets. You can prepare this slaw several hours ahead and keep it covered in the refrigerator. Sprinkle the slaw with the bacon just before serving. My Notes: I put a little Penzeys Northwoods seasoning on the chicken when I pan seared it. I also did not add the tomato to the recipe as stated but cut up 1 Roma tomato and added it into my portion. I also just cooked the bacon per servings being served to crumble on top. Very filling! I just loved it! Next time I make it I may add a little purple onion. 6 Tablespoons fat-free mayonnaise 1 Tablespoon Dijon mustard 1 tablespoon cider vinegar 3/4 teaspoon celery seed 2 teaspoons sugar 1 (1-pound) bag coleslaw mix (about 4 cups) 2 cups chopped cooked chicken breast 1 tomato, cut into 1/2-inch pieces 4 slices bacon, crisp-cooked, drained, and crumbled To make the dressing, whisk together the mayonnaise, mustard, vinegar, celery seed, and sugar in a small bowl until blended; set aside. Combine the coleslaw mix, chicken and tomato in a large bowl. Drizzle with the dressing and toss well to coat. Divide the mixture evenly among 4 plates and sprinkle with the bacon just before serving. Tip: Skip the bacon and decrease the per serving POINTS value by 1. Per Serving (1 1/2 cups slaw with 1 slice crumbled bacon): 214 Cal, 7g fat, 2 g Sat. Fat, 0 g Trans Fat, 63 mg Chol, 448 mg Sod, 14 g Carb, 3g Fib, 25 g Prot, 77mg Calc.

Quick Moroccan Chicken P (Poultry) Source: Real Simple January 2007 issue HU: 9 Servings: 4 Posted By: Zephyr1 (Michelle) Date: 1/18/2007 Notes: Quick under 15 minute meal nice flavors and a meal that I think will be nice hot and cold. I used the rotisserie chicken they recommended and it was done in a snap. 12 oz cooked chicken breast they say use rotisserie 1/2 tbsp EVOO 2 cloves garlic thinly sliced 1 1/2 tbsp brown sugar pinch of fresh ground nutmeg I also added a pinch of allspice 1 1/2 Tbs red wine vinegar 1/2 cup orange juice 1 15 oz can diced peaches drained 1 cup whole wheat couscous Prepare couscous according to box directions (I added chicken stock instead of water to cook mine.) While that sits, sauté garlic in EVOO for 1 1/2 minutes over high heat. Add sugar, oil, vinegar, spices and peaches. Cook 5 1/2 minutes or until reduced down. Divide couscous among bowls; top with sliced chicken; top with peaches and sauce.

Pan-Asian Slaw Category: S (Salad) Quick and easy Source: Moosewood Restaurant Simple Suppers Healthy Units: 1 / Core Servings: 4 Posted by CrissyBear (Christine) January 19, 2007 My comments: I made my own slaw mix, using 1/2 cup shredded carrots; 1/2 cup diced celery & 2 cups shredded Napa cabbage. Moosewood comment: "The hot oil intensifies and yet mellows the flavor of the scallions." 6 ounces Asian slaw mix (about 3 cups) 1/3 cup thinly sliced green onions 1 tablespoon vegetable oil (I used Canola oil) 1/4 teaspoon salt 1 teaspoon sugar 1-1/2 Tablespoons rice vinegar, or white vinegar (I used rice vinegar) Place the slaw in a serving bowl. Put the scallions on top, but do not stir. In a small microwave-safe cup or in a small pan, heat the oil until hot -- almost smoking -- and pour it over the scallions. Sprinkle on the salt, sugar and vinegar and toss well. Serve right away or keep refrigerated for up to a few days. This recipe serves 4. WW Points estimated at 1. Per Serving: 55 Calories; 4g Fat (53.8% calories from fat); 1g Protein; 6g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 159mg Sodium.

Scrambled Eggs with Shrimp Category: E (Eggs / Quick & Easy) Source: nytimes.com/dining by Mark Bittman Healthy Units: 8 / Core + 1/2 pt Servings: 4 Posted by CrissyBear (Christine) January 19, 2007 My comments: I adapted this recipe to reduce the amount of oil used. I actually only made a single serving last night. I was totally awed by it's simplicity and good taste. It's a perfect dining alone meal along w/ the Pan-Asian Salad. 3/4 pound shrimp, peeled salt and fresh ground pepper 4 teaspoons peanut oil, butter or any neutral oil -- (orig. 3 Tbsp) (I used canola oil) 8 eggs 4 teaspoons soy sauce (orig. 2 Tbsp) 2 teaspoons sesame oil (orig. 1 Tbsp) 1/2 cup scallions chopped fresh cilantro for garnish De-vein shrimp if you like; if large, cut into bite-size pieces. Sprinkle with salt and pepper. Put oil or butter in a large skillet, preferably nonstick or cast iron, and turn heat to medium. When hot, add shrimp. Cook, stirring, until shrimp is somewhat pink. Beat eggs in a bowl with soy sauce and sesame oil. Turn heat to medium high and add eggs and scallions. Cook, scraping pan with a rubber spatula. Fold eggs over themselves, breaking up curds. If mixture clumps, remove it from heat and stir, then return to heat. When eggs are creamy, adjust seasoning. Garnish if you like and serve immediately. My note: reduce the shrimp to 1/2 pound, 7 HU (275/18/0); might go even lower w/ egg substitute. Per Serving: 305 Calories; 18g Fat (55.3% calories from fat); 30g Protein; 3g Carbohydrate; trace Dietary Fiber; 553mg Cholesterol; 611mg Sodium.

Kale and White Bean Soup ST (Soups/Stews) www.epicurious.com Servings: 14 1-cup servings Healthy Units: 4 (3 w/o sausage) Posted By: Bawstinn36 (Maria) January 20, 2007 Epicurious Comments: Use navy beans or cannellini beans in place of the Great Northern. Soup is best if made 1 or 2 days ahead. Cool completely, uncovered, then chill, covered. Thin with water if necessary. Lacinato is available at farm stands, specialty produce markets, and natural foods stores. Be aware that it has many aliases: Tuscan kale, black cabbage, cavolo nero, dinosaur kale, and flat black cabbage My comments: I really enjoyed the soup and like the flavor the rind contributed. My beans took longer than 50 minutes to cook. I used a Parmesan rind, not the one specified. 1 pound dried great northern beans 2 whole onions -- coarsely chopped 1 tablespoon olive oil 4 whole garlic cloves -- finely chopped 5 cups chicken broth 2 quarts water 1 piece Parmigiano-Reggiano rind -- (3- by 2-inch) 2 teaspoons salt 1/2 teaspoon black pepper

1 whole bay leaf 1 teaspoon fresh rosemary -- finely chopped 1 pound turkey smoked sausage, Hillshire -sliced crosswise 1/4 inch thick 1 pound carrots -- halved lengthwise and cut crosswise into 1/2-inch pieces 1 pound kale -- stems and center ribs discarded and leaves coarsely chopped

Cover beans with water by 2 inches in a pot and bring to a boil. Remove from heat and let stand, uncovered, 1 hour. Drain beans in a colander and rinse. Cook onions in oil in an 8-quart pot over moderately low heat, stirring occasionally, until softened, 4 to 5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, broth, 1 quart water, cheese rind, salt, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are just tender, about 50 minutes. While soup is simmering, brown sausage (if using) in batches in a heavy skillet over moderate heat, turning, then transfer to paper towels to drain. Stir carrots into soup and simmer 5 minutes. Stir in kale, sausage, and remaining quart water and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup with salt and pepper. Per Serving with sausage (excluding unknown items): 220 Calories; 5g Fat (22.4% calories from fat); 10g Protein; 28g Carbohydrate; 8g Dietary Fiber; 20mg Cholesterol; 931mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. Per Serving without sausage (excluding unknown items): 168 Calories; 2g Fat (11.0% calories from fat); 10g Protein;

28g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 610mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat

Apple Cranberry Muffins BR (Breads/Muffins) Source: "Light & Tasty", February/March 2007 HU: 2.9 Servings: 18 Posted by: CJMartin717 (Cindy) January 21, 2007 Cindy's Comments: I replaced 1 cup of all-purpose flour with a combination of whole wheat flour and oat bran. I subbed light butter and added 3 tablespoons walnuts to the topping. Ingredients: 1 cup all-purpose flour 3/4 cup whole wheat flour 1/4 cup oat bran 3/4 cup sugar 2 1/2 teaspoons baking powder 1 teaspoon ground cinnamon 1/2 teaspoon salt 1/2 teaspoon ground nutmeg 1/4 teaspoon baking soda 1/8 teaspoon ground allspice 1/8 teaspoon ground cloves 2 large eggs

1 1/2 cups sour cream, light -- (12 ounces) 1/4 cup light butter -- melted 1 teaspoon vanilla extract 1 cup Granny Smith apple -- peeled and chopped 1 cup dried cranberries TOPPING: 1/4 cup brown sugar, packed 3 tablespoons all-purpose flour 2 tablespoons light butter -- cold, diced 3 tablespoons walnuts

In a large bowl, combine the dry ingredients. In another bowl, whisk the eggs, sour cream, butter and vanilla. Stir into dry ingredients just until moistened. Fold in apple and cranberries. Coat muffin cups with nonstick cooking spray or use paper liners; fill two-thirds full with batter. For topping, combine brown sugar, flour and walnuts. (I used a small food processor.) Cut in butter until mixture resembles coarse crumbs. Sprinkle over batter. Bake at 375° for 20-25 minutes or until a toothpick comes out clean. (My oven needed a few more minutes.) Cool for 5 minutes before removing from pans to wire racks. Per Serving: 137 Calories; 4g Fat (24.1% calories from fat); 3g Protein; 24g Carbohydrate; 1g Dietary Fiber; 29mg Cholesterol; 181mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates. Original recipe = 192 calories, 6 g fat, 1 g fiber = 4.1 HU per muffin.

Rosemary-Scented Lentils and Sausage M (Meat) Cooking Light, January 2007 Healthy Units: 7 Yield: 6 servings (serving size: about 1 cup) Posted By: Bawstinn36 (Maria) January 21, 2007 Comments: I thought this was quite tasty; I served it over rice. My lentils took a bit longer to cook. I used 2 heaping tablespoons of tomato paste as one didn't look to be enough. To make this spicy dish even spicier, use hot Italian turkey sausage. 4 cups water 4 cups fat-free, less-sodium chicken broth 2 cups petite green lentils 2 teaspoons olive oil 2 cups minced yellow onion (about 1 large) 1/2 cup minced carrot (about 1 medium) 2 teaspoons minced fresh rosemary 2 garlic cloves, minced 1/2 pound Italian turkey sausage, casings removed 1 tablespoon tomato paste 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon hot paprika Dash of ground red pepper Combine 4 cups water, broth, and lentils in a large saucepan over medium heat. Bring to a simmer. Cook 30 minutes or until almost tender. Heat oil in a saucepan over medium-high heat. Add onion, carrot, rosemary, and garlic to pan. Sauté 10 minutes or until tender. Add sausage; cook 5 minutes, stirring to crumble. Add tomato paste and remaining ingredients; cook for 1 minute or until heated. Add sausage mixture to lentils; bring to a boil. Cook 30 minutes or until lentils are tender. NUTRITION PER SERVING CALORIES 341(19% from fat); FAT 7g (sat 1.6g,mono 2.5g,poly 1.7g); PROTEIN 26.4g; CHOLESTEROL 33mg; CALCIUM 38mg; SODIUM 731mg; FIBER 7.7g; IRON 5.8mg; CARBOHYDRATE 43.6g

Black Eyed Peas and Rice with Andouille Sausage M (Meat) Cooking Light Jan/Feb 2006 Healthy Units: 5 Core: + FP Could be Core if you omitted the sausage, or subbed chicken or pork Servings 4 Posted by MRSCOUSCOUS (Lesley) 1/21/07 Quick & Easy CL Notes: Corn bread makes a nice accompaniment to round out this one-dish meal. Andouille sausage is a bit spicy. If you prefer a milder flavor, substitute regular chicken, turkey, or pork sausage. Les' Notes: This was really quick and easy, and only used one pan. I wouldn't say this is "company worthy", but definitely a quick and easy pantry meal that can be served the next day for lunch. I used black beans instead of black-eyed peas, and Success Brown Rice (boil-in-a-bag). I did use Amy's sausage as recommended - that stuff has a real kick to it! I served it with a tiny piece of corn bread and a green salad w/ homemade dressing. YUM! Ingredients 1 (3 1/2-ounce) bag boil-in-bag long-grain rice 1 teaspoon olive oil 1/2 cup pre-chopped onion 1 teaspoon bottled minced garlic 1/2 teaspoon Cajun seasoning 6 ounces chicken Andouille sausage, sliced (such as Amy's) 1 cup fat-free, less-sodium chicken broth 1 (15-ounce) can black-eyed peas, rinsed and drained 1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained 1 teaspoon hot pepper sauce (such as Tabasco) 1/2 cup thinly sliced green onions Place rice in an 8-inch square baking dish; cover with water. Microwave at HIGH 6 minutes; drain. Heat 1 teaspoon olive oil in a large saucepan over medium heat. Add 1/2 cup chopped onion, 1 teaspoon minced garlic, and Cajun seasoning to pan, and cook for 2 minutes, stirring frequently. Stir in sausage, and cook for 1 minute. Add the rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil. Reduce heat, and simmer for 4 minutes or until rice is tender. Stir in hot pepper sauce. Ladle about 1 1/4 cups mixture into each of 4 bowls, and sprinkle each serving with 2 tablespoons green onions. NUTRITION PER SERVING CALORIES 251(18% from fat); FAT 4.9g (sat 1.5g,mono 1.7g,poly 0.8g); PROTEIN 13.4g;

CHOLESTEROL 46mg; CALCIUM 102mg; SODIUM 714mg; FIBER 5g; IRON 3.3mg; CARBOHYDRATE 37.7g

Hearty Vegetable-Smoked Sausage Soup (Crock-Pot) Category: Soup Source: Cooking Light Slow Cooker Healthy Units: 3 Servings: 10 (about 1-1/2 cup) Posted by CrissyBear (Christine) January 22, 2007 My comments: I made 1/2 batch in a 3-qt CP. I tried two grocers but couldn't find angel hair slaw so I used shredded napa cabbage. I also cut the beef broth in half and made up the difference with water. There's plenty of onion, celery and herbs to give this soup its flavor. CL comment: This recipe takes classic vegetable soup to a new level. 1 package low-fat smoked sausage -- cut into 1/4" thick slices 2-3/4 cups cubed peeled baking potato 1/2 package angel hair slaw (about 4 cups) 2 cups chopped onion 1 cup sliced carrot 1-1/3 cups diced celery 1 cup frozen green beans 1 can kidney beans -- rinsed and drained 4 (14 ounce) cans low sodium beef broth 1/4 cup chopped parsley 1/2 teaspoon dried thyme 1/2 teaspoon black pepper 3 cloves garlic -- minced 1 bay leaf 1 can (14 oz) diced tomatoes with basil, garlic & oregano Heat a large nonstick skillet over medium-high heat. Add sausage, sauté 8 minutes or until lightly browned. Layer potato and next 6 ingredients in a 6-quart slow cooker. Top vegetable mixture with sausage. Combine beef broth and next 5 ingredients, pour over sausage mixture. Cover and cook on LOW 10 hours or until vegetables are tender (mine was ready in 8 hours). Discard bay leaf. Stir tomatoes into soup. CL note: The acid in tomatoes can prevent potatoes from getting tender in the slow cooker, so we stirred the tomatoes in at the end. PER SERVING: 160 CALORIES; 1.4G FAT; 10.7G PROTEIN; 26.3G CARBOHYDRATE; 4G FIBER; 14MG CHOLESTEROL; 846MG SODIUM.

Mixed Berry French Toast Bake Category: BR (Bread/Breakfast) Source: Light & Tasty Dec/Jan 2007 Healthy Units: 6 Servings: 8 Posted by Tracy (Nikkie1t) January 23, 2007 L&T comments: Perfect for fuss-free holiday breakfasts or company, it's scrumptious and such a cinch to put together the night before. My comments: This takes a while to bake, but most of the prep work is done the night before. I halved this recipe (using 2 egg whites and 2 eggs) and baked it in an 8" square pan. The portions are big and filling. If you used eggbeaters, the points would go down to 5 per serving. 1 loaf (1 pound) French bread, cubed 6 egg whites 3 eggs 1-3/4 cups skim milk 1 teaspoon sugar 1 teaspoon ground cinnamon 1 teaspoon vanilla 1/4 teaspoon salt 1 package (12-oz.) frozen unsweetened mixed berries (I used Costco mixed berries) 2 tablespoons cold butter 1/3 cup packed brown sugar 1. Place bread crumbs in a 13 x 9 inch baking dish coated with cooking spray. In a bowl, combine egg whites, eggs, milk, sugar, cinnamon, vanilla and salt; pour over bread. Cover and refrigerate for 8 hours or overnight. 2. Thirty minutes before baking, remove the berries from the freezer and set aside, and remove the baking dish from the refrigerator (I ignored this step; when I woke up I just popped the dish in my cold oven and then set it to pre-heat). 3. Bake, covered, at 350 degrees for 30 minutes. 4. In a small bowl, cut butter into brown sugar until crumbly. Sprinkle berries and brown sugar mixture over French toast. Bake, uncovered, for 15-20 minutes or until a knife inserted near the center comes out clean. NI per serving: 297 calories, 7 g. fat, 3 g. fiber, 12 g. protein

Sirloin Steak with Dijon-Port Sauce Category: Meats Source: Cooking Light online Healthy Units: 9 as written, 7 without the noodles, according to Recipe Builder Servings: 4 Posted by Andygrammy (Claudia) Date: 1/23/07 CL Comments: The port and mustard create a rich, sweet, and spicy sauce. My Comments: I didn’t slice the steak or serve with egg noodles. Just used the sauce over individual steaks and crumbled some gorgonzola cheese over the top. It made a great flavor combination. Points for Gorgonzola would be extra. I also reduced the sauce for more than 20 seconds to concentrate the flavors. Ingredients: 3 cups uncooked medium egg noodles 1 pound trimmed sirloin (about 1 inch thick) 1/2 teaspoon salt 1/2 teaspoon black pepper Cooking spray 1/2 cup port or other sweet red wine 1/4 cup minced shallots 1 teaspoon bottled minced garlic (used fresh) 1/2 cup less-sodium beef broth 1 tablespoon Dijon mustard 1/2 teaspoon fresh thyme leaves Cook noodles according to package directions, omitting salt and fat. Drain; keep warm. While noodles cook, heat a nonstick skillet over medium-high heat. Sprinkle both sides of steak with salt and pepper. Lightly coat steak with cooking spray. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Transfer meat to a platter; keep warm. Add port to pan, scraping to loosen browned bits. Stir in shallots and garlic; cook 45 seconds, stirring frequently. Add beef broth; bring to a boil. Cook 20 seconds; remove from heat. Add mustard and thyme, stirring with a whisk. Cut steak diagonally across grain into thin slices. Serve steak and sauce with the pasta. Yield: 4 servings (serving size: about 3 ounces steak, 2 tablespoons sauce, and 1 cup noodles) NUTRITION PER SERVING CALORIES 344(29% from fat); FAT 11g (sat 4.1g,mono 4.6g,poly 0.8g); PROTEIN 28.5g; CHOLESTEROL 97mg; CALCIUM 36mg; SODIUM 501mg; FIBER 1g; IRON 4.3mg; CARBOHYDRATE 23.6g

Fettuccine Alfredo Category: RP (Rice/Pasta/Grains) Source: Jan/Feb 2007 Cooking Light HU's: 9 Posted by: Donna/CAROTS Date: January 24, 2007 *Notes-a quick and easy dish to put together for weekday meal. Only change that I made was to add more garlic. Next time, I will also sauté’ some chopped shallots along with the garlic 1 tablespoon butter 2 garlic cloves, minced 1 tablespoon all-purpose flour 1 1/3 cups 1% low-fat milk 1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided 2 tablespoons 1/3-less-fat cream cheese 1/2 teaspoon salt 4 cups hot cooked fettuccine (8 ounces uncooked pasta) 2 teaspoons chopped fresh flat-leaf parsley Cracked black pepper Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately. Yield: 4 servings (serving size: 1 cup) CALORIES 399 (30% from fat); FAT 13.5g (sat 8g,mono 3.4g,poly 1.1g); PROTEIN 21.3g; CHOLESTEROL 34mg; CALCIUM 451mg; SODIUM 822mg; FIBER 2g; IRON 2.1mg; CARBOHYDRATE 48.9g

Pork Chops with Maple-Mustard Sauce M (Meat) Quick & Easy Recipe Source: Eating Well Serves Two Healthy Units: 6 Servings: 2 Posted by jhoulihan (Jodi) 1/24/07 EW comments: As Vermonters, we think a touch of maple syrup makes anything better, and these chops are proof. Round out the meal with a Wild Rice Salad, roasted delicate squash, and a glass of pinot noir. Jodi’s comments: This recipe was super quick and easy. The cider vinegar was a really nice addition to the sauce. 1 ½ teaspoons plus 1 Tablespoon Dijon mustard, divided ¼ teaspoon kosher salt ¼ teaspoon freshly ground pepper 2 boneless pork loin chops (8 ounces total), trimmed of fat 1 teaspoon canola oil ¼ cup cider vinegar 2 tablespoons maple syrup 1 ½ teaspoons chopped fresh sage or ½ teaspoon rubbed dried sage 1. Combine 1 ½ teaspoons mustard, salt & pepper in a small bowl. Rub all over pork. 2. Heat oil in a medium skillet over medium-high heat. Add the pork and cook until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to a cutting board and cover with foil. 3. While the pork is resting, heat vinegar in the skillet over medium-high heat. Boil, scraping up any browned bits with a wooden spoon, about 30 seconds. Whisk in the remaining 1 tablespoon mustard and the maple syrup. Bring to a boil, reduce heat to a simmer and cook until the sauce is thickened, about 3 minutes. Add any accumulated juices from the pork to the sauce, along with sage. Serve the pork topped with the sauce.

LBJ’s Pedernales River Chili Austin Junior Forum's Lone Star Legacy: A Texas Cookbook Category: ST (soup/stew) Servings: 8-10 HU: 6 Posted by: Donna (DonnaMO) Date: January 25, 2007 Comments: This version (credited to Mrs. Lyndon B. Johnson) is from Lone Star Legacy, a cookbook put out by the Austin Junior Forum in 1981. However, when we cooked up a batch of this chili, it was disappointingly tame. Take Mrs. Johnson's advice to use "more if needed" on the chili powder, which turned out to be double the amount in our pot. Donna's comments: I, too, found this rather tame in taste (for spiciness) but a great beef flavor. I added 1/2 tsp. dried ancho chili powder as well as some Tobasco sauce. My meat was so lean there was no fat to skim. I also thickened with a slurry of masa harina and water: 1/2 cup water and 2 tbs. masa. If not thickened this is a juicy chili. 4 pounds chili meat (see note) 1 large onion, chopped 2 cloves garlic 1 teaspoon oregano, ground 1 teaspoon cumin seed 6 teaspoons chili powder (or more, if needed) 1 ½ cups canned whole tomatoes 2 to 6 generous dashes liquid hot sauce Salt to taste 2 cups hot water Place meat, onion and garlic in large, heavy fry pan or Dutch oven. Cook until lightcolored. Add oregano, cumin seed, chili powder, tomatoes, hot sauce, salt and hot water. Bring to a boil, lower heat and simmer about 1 hour. Skim fat during cooking. Note: Chili meat is coarsely ground round steak or well-trimmed chuck. If specially ground, ask butcher to use ¾ -inch plate for coarse grind. To bump this recipe to a medium heat, try substituting these amounts: 1 tablespoon oregano; 1 tablespoon cumin; and 1/2 cup chili powder. Also, add 2 teaspoons garlic powder. PER SERVING: Calories 273 (29% fat) Fat 9 g (3 g sat) Chol 104 mg Sodium 279 mg Fiber 1 g Carbohydrates 4 g Protein 45 g

Apple Cinnamon Streusel Muffins BR (Breads/muffins/rolls) Source: Redcrafter on the WW Recipe Review Board Healthy Units: 2 Servings: 12 Posted by: Marinaj January 27, 2007 My notes: The topping loses its crunchiness after a day. I am going to store them in the refrigerator to prevent this from happening. My son asked to have one in his lunch everyday. Muffins: 1 cup all-purpose flour 1 cup whole wheat flour 1 teaspoon baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1 teaspoon ground cinnamon 1/2 cup applesauce 1/2 cup Splenda 2 large egg whites, whole 1 1/2 teaspoons vanilla extract 2 small apples, peeled & grated (I used small Gala) Topping: 1/4 cup brown sugar 1/2 teaspoon ground cinnamon 1 tablespoon diet margarine Preheat oven to 375 degrees. Spray a 12 cup muffin pan with non-stick cooking spray. In a medium bowl, mix flour, baking powder, baking soda, salt and cinnamon. In a large bowl, mix together applesauce, Splenda and egg whites; add vanilla and apples; mix well. Gradually add dry ingredients into the wet mixture. Stir just until dry ingredients are moistened. (Batter will be thick.) Evenly spoon the mixture into the prepared muffin tins. In a small bowl, mix brown sugar and cinnamon. Cut in margarine until mixture is like coarse crumbs. Sprinkle over tops of mixture in each muffin tin. Bake for 20 minutes in preheated oven or just until a wooden pick inserted in the center of a muffin comes out clean. Remove from oven and allow to sit for 5 minutes before removing the muffins. Serve warm or at room temperature.

Per Serving (excluding unknown items): 114 Calories; 1g Fat (6.8% calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 199mg Sodium.

Whole Wheat, Oatmeal, and Raisin Muffins Category: BR Source: Cooking Light, January 2006 HU: 4 Servings: 12 (1 muffin each) Posted by: 3BrowCat (Diane) January 28, 2007 CL Notes: With four whole grains and three dried fruits, these muffins are a great way to get a variety of antioxidants and fiber. Wheat germ is a good source of vitamin E. Look for untoasted wheat germ in the organic food section of the supermarket. Adding boiling water to the batter and allowing it to sit for 15 minutes before baking allows the hearty oats, wheat germ, and bran to soak up the liquid for a more tender muffin. Ingredients 1 cup whole wheat flour (about 4 3/4 ounces) 1/4 cup granulated sugar 1/4 cup packed brown sugar 2 tablespoons untoasted wheat germ 2 tablespoons wheat bran 1 1/2 teaspoons baking soda 1 teaspoon ground cinnamon 1/2 teaspoon salt 1 1/2 cups quick-cooking oats

1/3 cup chopped pitted dates 1/3 cup raisins 1/3 cup dried cranberries 1 cup low-fat buttermilk 1/4 cup canola oil 1 teaspoon vanilla extract 1 large egg, lightly beaten 1/2 cup boiling water Cooking spray

Instructions: Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7 ingredients (through salt) in a large bowl, stirring with a whisk. Stir in oats, dates, raisins, and cranberries. Make a well in center of mixture. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring just until moist. Stir in boiling water. Let batter stand 15 minutes. Preheat oven to 375°. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack. NUTRITION PER SERVING CALORIES 204(28% from fat); FAT 6.4g (sat 0.8g,mono 3.2g,poly 1.8g); PROTEIN 4.6g; CHOLESTEROL 19mg; CALCIUM 43mg; SODIUM 288mg; FIBER 3.4g; IRON 1.4mg; CARBOHYDRATE 34.7g

Israeli Couscous Salad Category: S Source: epicurean.com HU: 2 Servings: 12 (1/2 cups each) Posted by: Bawstinn36 (Maria) January 28, 2007 2 cups water 1 cup Israeli couscous 1 teaspoon oil 1/2 teaspoon salt 15 ounces black beans, canned -- rinsed and drained 1 whole red pepper -- chopped 1 whole green pepper -- chopped 1/4 cup red onion -- chopped 3 whole green onions -- chopped 1/2 cup cilantro -- chopped 1/2 teaspoon hot pepper flakes 1 tablespoon honey Juice of 1 large lime 2 tablespoons olive oil Salt and pepper to taste Bring broth or water to boil. Add couscous, olive oil and salt. Simmer for about 10 to 12 minutes or until tender to the bite. Drain and cool couscous. Combine couscous with kidney or black beans, peppers, onion, green onion, cilantro and hot pepper flakes. Whisk together remaining ingredients and combine with couscous mixture. Season with additional salt and pepper. Per Serving (excluding unknown items): 124 Calories; 3g Fat (22.5% calories from fat); 4g Protein; 20g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 204mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates

Basic Marinara Sauce Category: SC Source: 40 Carots, Memphis, TN HU: 1 Servings: 14 (1/2 cups each) Posted by: Waneyvant Date: January 28, 2007 My notes: The marinara freezes well. Since it is a basic sauce, you can add additional herbs or cheese for your particular use. 3 Tbsp olive oil 3 Anchovy fillets, minced (I used tube) 2 - 28 oz cans Crushed Tomatoes In Tomato Puree (I used Contadina) 1 Tbsp chopped fresh oregano 1 tsp table salt 2 garlic cloves, minced 6 oz canned tomato paste 2 Tbsp chopped fresh parsley 1 Tbsp chopped fresh basil 1/2 tsp black pepper In a large non reactive sauce pan, heat oil over medium heat. Add garlic and stir about 30 seconds, being careful not to brown. Add the anchovies and cook until dissolved, about 1 minute. Dissolve the tomato paste in 2 cans of water, and then add to the saucepan with rest of ingredients. Bring to a boil, reduce heat and simmer for 30 minutes, or until desired consistency. Serving size: 1/2 cup; recipe yields 7 cups.

Baked Pasta e Fagioli Category: RP Source: Good Housekeeping Feb. 2007 HU: 7 Serves: 6 Posted by: KateWD January 29, 2007 Comments: Great hearty comfort food. My changes were to use whole-wheat pasta and soy cheese (shredded parm/romano blend) to make this core. Using regular cheese would be core + 1 per serving. 8 ounces mini penne or elbow pasta (about 2 cups) 1 can (28 ounces) whole tomatoes in puree 1 tablespoon olive oil 1 medium onion, chopped 1 stalk celery, chopped 2 cloves garlic, crushed with press 2 cans (15 to 19 ounces each) navy or other small white beans, rinsed and drained 1 cup reduced-sodium chicken broth Ground black pepper 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry 1/2 cup freshly grated Romano cheese 1. Preheat oven to 400 degrees F. Heat large, covered saucepot of water to boiling over high heat. Add pasta and cook 2 minutes less than label directs. Drain pasta, reserving 1/4 cup cooking water. Return pasta to saucepot. 2. Meanwhile, drain tomatoes, reserving puree. Coarsely chop tomatoes. 3. In 4-quart saucepan, heat oil over medium heat until hot. Add onion and celery and cook 9 to 10 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. 4. Stir in tomatoes with their puree, beans, broth, and 1/4 teaspoon pepper; heat to boiling over high heat. Reduce heat to medium; stir in spinach. 5. Add bean mixture, reserved pasta cooking water, and 1/4 cup Romano to pasta in saucepot and toss until well mixed. Transfer pasta mixture to 3-quart glass or ceramic baking dish. Sprinkle with remaining Romano. Bake 15 minutes or until center is hot and top is golden. NUTRITIONAL INFORMATION:

Calories: 350; Total Fat: 6; Saturated Fat: 2; Cholesterol: 7; Sodium: 945; Carbohydrates: 65; Fiber: 12; Protein: 20

Parmesan-Crusted Broiled Scallops Category: FS, Q&E Source: Cooking Light HU: 5 Servings: 4 Posted by: MissVN Date: 01/29/07 Ingredients 1/3 cup finely crushed onion-flavored melba toast rounds (about 9) 1 tablespoon grated Parmesan cheese 1 tablespoon minced fresh parsley 1/4 teaspoon paprika 1/4 teaspoon pepper 1 1/2 pounds sea scallops 1 tablespoon margarine, melted Cooking spray Lemon wedges

Instructions Combine first 5 ingredients in a large zip-top plastic bag; set aside. Brush scallops with margarine. Add scallops to bag, and seal; shake to coat. Place the broiler pan on the second rack position to keep the scallops from burning. Place scallops on a broiler pan coated with cooking spray; broil 10 minutes or until done. Serve with lemon wedges. NUTRITION PER SERVING CALORIES 209(22% from fat); FAT 5.2g (sat 0.9g,mono 1.4g,poly 1.4g); PROTEIN 30.1g; CHOLESTEROL 57mg; CALCIUM 61mg; SODIUM 390mg; FIBER 0.1g; IRON 0.9mg; CARBOHYDRATE 8.9g

El Mirador Salsa Category: SC Source: Mario from the Bario, waiter at El Mirado HU: less than1 (entire recipe=1 HU) Servings: 6 Posted by: Medleydawn Date: 01/29/07 Notes: This was enjoyed by the SA Cookies in Oct. 2005. Mario from the Bario, our waiter, says this is how it is made. I roasted my veggies on the grill. I am guessing on the serving size. Ingredients: 3 tomatoes 1/4 onion with skin on 1/2 poblano pepper 1 clove of garlic 1 jalapeno Chipolte in adobo sauce Roast veggies over an open flame until charred. Cool. Chop in blender or food processor. Add salt and 1 - 3 teaspoons of chipolte in adobo sauce to taste.

Garlic Scallop Broil with Ouzo & Feta Cheese Category: FS Source: WW Simply Delicious Cookbook HU: 4 Servings: 4 Posted by: CJMartin717 (Cindy) January 30, 2007 Quick & Easy Cindy's Comments: I loved this dish. It was very easy to halve the serving amount. I used Sambuca instead of Ouzo and would consider adding just a bit more - the flavor was very mild. I served this over brown rice with a green vegetable on the side. 1 tablespoon extra-virgin olive oil 4 garlic cloves, chopped 2 plum tomatoes, chopped 1/3 cup dry white wine or chicken broth 1/4 teaspoon fresh ground black pepper 1 pound sea scallops 1 bunch scallions, cut diagonally into 2-inch lengths 1/2 cup chopped parsley 1 tablespoon ouzo liqueur 2 ounces feta cheese, crumbled Preheat the broiler. Heat the oil in a large nonstick skillet. (I used a Le Crueset skillet so I could put it directly under the broiler instead of transferring to another dish.) Add the tomatoes, wine and pepper. Bring to a boil. Reduce heat and simmer, uncovered, until the flavors are blended, about 10 minutes. Add the scallops and simmer 5 minutes until the scallops are just opaque in the center. Stir in the scallions and parsley. If necessary, transfer to a broiler-safe baking dish. Sprinkle with the ouzo and feta cheese. Broil until cheese is lightly browned and melted, about 2 minutes. (Mine needed another minute or so.) Per serving: 183 calories, 8 g total fat, 3 g saturated fat, 35 mg cholesterol, 360 mg sodium, 9 g total carbohydrates, 1 g fiber, 19 g protein, 187 mg calcium.

Potato-Crusted Snapper Category: FS Source: CL June 1999 HU: 5.3 Servings: 4 Quick and Easy Posted by Laurie (Poisonqueen) January 30, 2007 Laurie's notes: This is a definite repeater. I used orange roughy instead of snapper and I added 1/4 tsp Red Hot to the buttermilk mixture for a bit more zip. I think next time I'll make it 1/2 tsp. Ingredients: 1/2 cup low-fat buttermilk 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, minced 3/4 cup instant potato flakes (not granules) 4 (6-ounce) red snapper or mahi-mahi fillets 1 tablespoon butter or stick margarine 4 lemon wedges Instructions: Combine first 4 ingredients in a shallow dish. Place potato flakes in another shallow dish. Dip fillets in buttermilk mixture; dredge in potato flakes. Melt butter in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until golden and fish flakes easily when tested with a fork. Serve with lemon wedges. CALORIES 244 (21% from fat); FAT 5.7g (sat 1.4g,mono 1.8g,poly 1.7g); PROTEIN 36.9g; CHOLESTEROL 63mg; CALCIUM 101mg; SODIUM 316mg; FIBER 0.4g; IRON 0.5mg; CARBOHYDRATE 9.2g

Italian Meatball Soup Category: ST Source: Cooking Light, Nov. 2001 HU: 7 as written Servings: 6 (1-1/3 cup soup & 5 meatballs) Posted by: bms2003 (Betty) February 1, 2007 CL: I like this recipe because it's so versatile. I use whatever frozen or fresh vegetables I have on hand and cook a double batch of the meatballs so I can freeze them for next time. You can even turn this into a stew by adding potatoes. My notes: My changes are shown below in ( ) but points are as recipe was published. I also used spinach instead of green beans. This is a GREAT soup! Meatballs: 1 cup Italian-seasoned breadcrumbs 1/2 cup grated Parmesan cheese (omitted & just put sprinkle on each bowl) 1/4 cup dried parsley 2 tablespoons water 1 teaspoon dried basil 1 teaspoon black pepper 1 pound ground round (96% lean) 1 large egg (2 egg whites) Cooking spray Soup: 1 1/2 teaspoons vegetable oil (spray of olive oil) 1 cup chopped onion 1 cup chopped carrot 1/2 cup chopped celery 2 cups low-sodium tomato juice (8 oz tomato sauce & 8 oz water) 1/2 cup chopped green bell pepper 1/2 cup frozen green beans 1 teaspoon dried basil 1 teaspoon dried oregano 1/8 teaspoon black pepper 2 (14 1/2-ounce) cans low-salt beef broth Preheat oven to 375°. To prepare meatballs, combine first 8 ingredients in a bowl. Shape beef mixture into 30 (1-inch) meatballs, and place on a broiler pan coated with cooking spray. Bake at 375° for 20 minutes or until done. Drain on paper towels. To prepare the soup, heat the oil in a Dutch oven over medium heat. Add the onion, carrot, and celery, and sauté for 10 minutes or until tender, stirring occasionally. Add the meatballs, tomato juice, and remaining ingredients. Bring to a boil, reduce heat, and simmer for 10 minutes or until vegetables are done.

CALORIES 315(30% from fat); FAT 10.6g (sat 4.1g,mono 3.9g,poly 1.4g); PROTEIN 28.1g; CHOLESTEROL 89mg; CALCIUM 206mg; SODIUM 842mg; FIBER 3.6g; IRON 4.4mg; CARBOHYDRATE 25.8

Swiss Chard and Tomato Frittata Category: E Source: Moosewood Restaurant Low-Fat Favorites HU: 2.66 Core: (C+0.5) Servings: 4 Posted by: ejwyatt (Emily) February 2, 2007 Em’s Notes: I used 1 cup egg beaters (equivalent of 4 eggs), which drops the points to 2 per serving. This is very tasty and reheats well in the oven or toaster oven. 1 pound Swiss chard 4 cloves garlic 1 cup onion, chopped 2 teaspoons olive oil 6 egg whites 2 eggs 3 tablespoons fresh basil, chopped ¼ teaspoon salt ¼ teaspoon black pepper 1 medium tomato, sliced 2 Tablespoons grated parmesan cheese, grated Wash the Swiss chard, remove and discard the large stems, and finely chop the leaves. In a 10” or 12" nonstick skillet, sauté the garlic and onions in 1 teaspoon of the oil for 3 minutes on medium heat. Add the Swiss chard, stir, cover, lower the heat and cook for about 10 minutes. Remove the skillet from the heat and drain the Swiss chard, if juicy. In a large bowl, beat the egg whites, eggs, basil, salt and pepper until blended. Stir in the sautéed Swiss chard. Coat the bottom of the skillet with the remaining teaspoon of oil and return it to medium heat. When the skillet is hot, pour in the Swiss chard-egg mixture and arrange the tomato slices on top. Cover and cook for 5 to 8 minutes, until the edges are firm and the bottom is golden and beginning to brown. Sprinkle Parmesan and place under broiler for about 5 minutes. Serve immediately or at room temperature. Per Serving (excluding unknown items): 138 Calories; 6g Fat (35.1% calories from fat);

12g Protein; 11g Carbohydrate; 3g Dietary Fiber; 95mg Cholesterol; 536mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fat.

Black Pepper Citrus Chicken Category: P Source: Cooking Light, January/February 2007 HU: 5 Core: (C+0.5) Servings: 4 Posted by: ejwyatt (Emily) February 2, 2007 CL Notes: Be sure to use fresh, coarsely ground black pepper in this dish; finely ground will overpower the chicken. Em’s Notes: This was very quick, easy and tasty. 1 tablespoon canola oil, divided 1 1/4 teaspoons freshly ground black pepper, divided 1/4 teaspoon salt 4 (6-ounce) skinless, boneless chicken breast halves 1 cup vertically sliced onion 2 teaspoons bottled minced garlic 1/4 cup white wine 2 tablespoons fresh orange juice 1 tablespoon fresh lemon juice 2 tablespoons chopped fresh parsley Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2teaspoon pepper and salt over chicken. Add chicken to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; keep warm. Add remaining 2 teaspoons oil to pan. Add onion and garlic to pan; sauté 2 minutes. Add wine; cook 1 minute. Return chicken to pan. Add remaining 3/4-teaspoon pepper and juices. Cover, reduce heat, and simmer 4 minutes or until chicken is done. Sprinkle with parsley. Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture) CALORIES 240 (22% from fat); FAT 5.9g (sat 0.8g,mono 2.6g,poly 1.5g); PROTEIN 39.6g; CHOLESTEROL 99mg; CALCIUM 29mg; SODIUM 259mg; FIBER 0.5g; IRON 1.5mg; CARBOHYDRATE 3.8

Escarole with Bacon and White Beans Category: V Source: Cooking Light, January/February 2007 HU: 2 Core: (C+0.5) Servings: 4 Posted by: ejwyatt (Emily) February 2, 2007 CL Notes: Branch out by trying escarole, a pleasantly bitter selection that contains more fiber than other common salad greens. It works in both raw and cooked applications; here its earthiness complements the creamy beans and smoky bacon. It's also great in soups--toss a handful of chopped escarole into your favorite recipe during the last 10 to 15 minutes of cooking. 2 bacon slices, chopped 1 cup chopped onion 1 garlic clove, thinly sliced 6 cups chopped escarole (about 2 [8-ounce] heads) 1 teaspoon sugar 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 (14-ounce) can fat-free, less-sodium chicken broth 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained Cook bacon in a large saucepan over medium heat until crisp. Remove bacon from pan with a slotted spoon, reserving 2 teaspoons drippings in pan; set bacon aside. Add onion to drippings in pan; cook 12 minutes or until golden brown, stirring occasionally. Add garlic; cook 2 minutes, stirring frequently. Add escarole, and cook for 2 minutes or until escarole wilts, stirring frequently. Add sugar, salt, pepper, and chicken broth; cook 15 minutes or until escarole is tender, stirring occasionally. Add beans; cook for 2 minutes or until thoroughly heated. Sprinkle with bacon. Yield: 4 servings (serving size: about 1 cup) CALORIES 123 (29% from fat); FAT 3.9g (sat 1.3g,mono 1.6g,poly 0.7g); PROTEIN 5.7g; CHOLESTEROL 6mg; CALCIUM 62mg; SODIUM 525mg; FIBER 5g; IRON 1.7mg; CARBOHYDRATE 16.3g

Mediterranean Chicken w/Tomatoes, Olives & Herbed White Beans Category: P Source: You on a Diet HU: 11 Serves: 2 Posted by: Sandy (Nana Texas) February 2, 2007 My notes: Delicious! I doubled the recipe, adding 1 tomato per thigh. I left out the olives, because my DH doesn’t like them. I must tell you that this recipe was absolutely delicious and simple! Chicken Fixins’ 1 chopped tomato ½ onion, chopped 8 pitted kalamata olives, halved (optional) 1 Tablespoon of olive oil 1 teaspoon of wine vinegar of balsamic vinegar 1 small bunch of chopped basil Bean Fixins’ 1 Tablespoon of olive oil 2 minced garlic cloves 1 15-16 oz can of navy beans, rinsed and drained 1 chopped tomato ¼ cup chopped fresh mixed herbs 1 teaspoon of red wine vinegar or balsamic vinegar Ground pepper Heat the oven to 375 degrees. Place each chicken thigh on a piece of aluminum foil. Combine remaining ingredients and spoon over chicken. Bake 25-35 minutes or until done. While chicken is cooking, heat oil for beans in saucepan over medium heat. Add garlic and cook 2 minutes. Add remaining bean ingredients. Cook 5 minutes or until heated through. Open chicken packets carefully and transfer mixture to two serving plates. Serve beans along with the chicken. Per Serving (excluding unknown items): 495 Calories; 22g Fat (39.2% calories from fat); 25g Protein; 52g Carbohydrate; 13g Dietary Fiber; 28mg Cholesterol; 1229mg Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 1/2 Fat.

Stir-Fried Chile-Garlic Duck Category: P Source: Eating Well Serves Two HU: 5.4 Servings: 2 (1 ½ cups each) Posted by: Classact75 (Eileen) February 3, 2007 Quick & Easy EW Notes: Once you turn on the stove, this dish is finished in minutes, so have your ingredients prepped and ready to go. Serve with steamed rice or rice noodles and an iced green tea. Boneless skinless chicken breast can be substituted for the duck. Eileen’s Notes: I doubled the sauce and mushrooms. I used button instead of shiitake and added them with the broccoli and bok choy. I really liked the crunch of the bok choy and tasting duck for the first time. 1 tablespoon chile-garlic sauce 1 tablespoon water 1 ½ teaspoon rice vinegar 1 teaspoon reduced-sodium soy sauce ½ teaspoon cornstarch 1 tablespoon canola oil 8 ounces boneless duck breast, skin removed & cut into ¼ inch strips 2 cloves garlic, finely chopped 1 tablespoon finely chopped fresh ginger 1 ½ cups broccoli florets 1 ½ cups sliced bok choy ½ cup sliced shiitake mushrooms Whisk chile-garlic sauce, water, vinegar, soy sauce and cornstarch in a small bowl. Heat oil in a medium nonstick skillet over medium-high heat until shimmering but not smoking. Cook the duck, in a single layer, stirring once, until beginning to brown, about 3 minutes. Transfer to a plate. Add garlic and ginger to the pan and cook, stirring constantly, until fragrant, about 30 seconds. Add broccoli and bok choy; cook, stirring until broccoli is bright green, about 2 minutes. Add the chile-garlic sauce mixture, cook, stirring often, until the sauce is slightly thickened, about 1 minute. Return the duck and any accumulated juices to the pan; stir to coat with the sauce. Cook until heated through, about 1 minute. Nutritional Information: Per Serving: 247 calories; 12 g fat; 87 mg cholesterol; 10 g carbohydrate; 26 g protein; 3 g fiber; 550 mg sodium; 714 mg potassium

Curried Squash & Chicken Soup Category: ST Source: Eating Well Serves Two HU: 5.3 Servings: 2 (1 ¾ cup) Posted by: Classact75 (Eileen) February 4, 2007 Quick & Easy EW Notes: Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup. Eileen’s Notes: This is a creamy soup with a great blend of flavors. I did omit the chicken, which cut the HU’s in half. 1 10-ounce package frozen pureed winter squash 1/2 cup "lite" coconut milk 1/2 cup water 8 ounces boneless, skinless chicken breast, thinly sliced 1 6-ounce bag baby spinach 2 teaspoons lime juice 2 teaspoons brown sugar 1/2-1 teaspoon Thai red curry paste 1/4 teaspoon salt Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken; reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer. Coconut Milk Storage Tip: Refrigerate for up to 4 days or freeze for up to 2 months NUTRITION INFORMATION: Per serving: 274 calories; 7 g fat (4 g sat, 1 g mono); 63 mg cholesterol; 28 g carbohydrate; 27 g protein; 8 g fiber; 521 mg sodium; 1,288 mg potassium. Nutrition bonus: Vitamin A (310% daily value), Vitamin C (70% dv), Folate (49% dv), Potassium (37% dv).

Marmalade Chicken Category: P Source: Eating Well Serves Two HU: 5 Core: (C+0.5) Servings: 2 Posted by: ejwyatt (Emily) Date: February 5, 2007 Quick and Easy EW Notes: Chicken tenders – the strip of rib meat attached to the underside of the chicken breast – are now sold separately, packaged in small amounts. They can help you perform weeknight miracles: they cook in a flash and unused extras can be easily frozen. Serve this dish with some brown rice to soak up the sweet-and-tangy orange sauce. Tips for Two: Chicken Broth – Storage: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Left over broth in aseptic packages keep for up to 1 week in the refrigerator. Uses: Add to soups, sauces and stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out. Em’s Notes: I had chicken breasts, so I cut them into strips for this recipe. I served couscous as a side dish to absorb the sauce. I used some of the leftover chicken broth to cook the couscous. ½ cup reduced-sodium chicken broth (See Tips for Two) 1 T red wine vinegar 1 T orange marmalade (I used low sugar) ½ t Dijon mustard ½ t cornstarch

8 oz chicken tenders (I used chicken breasts, sliced into tender size strips) ¼ t kosher salt 1/8 t black pepper 3 t extra-virgin olive oil, divided 1 large shallot, minced ½ t freshly grated orange zest

1. Whisk broth, vinegar, marmalade, mustard, and cornstarch in a small bowl. 2. Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a medium skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm. 3. Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until the shallot begins to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits with a wooden spoon. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced, 30 seconds to 1 minute. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from heat and stir in orange zest.

Per Serving: 213 Calories; 8g Fat (1g sat, 5g mono); 27g Protein; 10g Carbohydrate; 0g Dietary Fiber; 68mg Cholesterol; 246mg Sodium, 55 mg Potassium.

Drunken Chicken Category: P Source: Best Recipes of the Great Food Companies HU: 5 Servings: 4 Posted by: Waneyvant February 6, 2007 1 pound raw boneless skinless chicken breast 1/4 cup light rum 1/4 tsp ground nutmeg 1 Tbsp soy sauce 1 Tbsp fresh lime juice 1 Tbsp unpacked brown sugar 1/2 tsp celery salt 1/4 tsp onion powder 1/4 tsp crushed red pepper flakes 1/8 tsp ground ginger 1 Tbsp butter 2 cup sliced mushroom(s) 1/2 cup light sour cream carrot and celery strips for garnish Pound chicken breasts to 1/2 inch thickness. Pierce several times using tines of a fork. Place in single layer in shallow glass dish. Set aside. Combine next 9 ingredients (rum thru ginger). Mix well. Pour over chicken. Marinate at room temperature for 30 minutes, turning once. Melt butter in skillet over medium heat. Reserving marinade, remove chicken and sauté chicken in butter. Remove chicken, keep warm. Sauté mushrooms. Reduce heat and add marinade. Simmer the mushrooms and marinade for 5 minutes, then remove from heat and fold in the light sour cream. Otherwise, the sour cream will separate, and although it still tastes good, it affects the presentation. Serve sauce over chicken. Sprinkle with additional nutmeg if desired. Garnish with thin strips of carrots and celery. Jane's Notes: Original recipe called for 3/4 tsp of Bon Appetit (I subbed celery salt and onion powder), 2 T. of butter and 1 cup of sour cream

Orange Spiced Muffins Category: BR Source: WW Boards - Bestnanaever HU: 4.5 Servings: 12 Posted by CrissyBear (Christine) February 6, 2007 My comments: I often make these as 36 mini muffins at 1 pt each (73 cal/ 2g fat/1g fiber) when I make them for the office but personally I prefer the large size. Ingredients: 1 medium seedless orange 1/2 cup dates -- chopped and pitted 1/2 cup pecans -- coarsely chopped 2 tablespoons butter -- melted 1/2 cup orange juice 1 cup sugar 1 large egg -- beaten 2 cups sifted flour 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt Directions: Preheat oven to 350 degrees. Line muffin tins with paper liners. Cut whole, unpeeled orange into 8 sections and chop in a food processor. Add the chopped oranges to the dates, nuts, melted butter, orange juice, sugar, and egg. Sift the dry ingredients together and then stir into the wet ingredients until just blended. Pour into muffin tins, filling them 3/4 full. Bake 22-25 minutes, until puffed and firm in the center. Cool before serving. Or, make 36 mini muffins and bake 15-17 minutes. Per Serving: 218 Calories; 6g Fat (22.6% calories from fat); 3g Protein; 40g Carbohydrate; 2g Dietary Fiber; 23mg Cholesterol; 261mg Sodium.

Spicy Pork Tenderloin with Ginger-Maple Sauce Category: M Source: Cooking Light November 2001 HU: 6 Serves: 6 Posted by: Kate (KateWD) February 6, 2007 Notes: Loved the flavor of the sauce and the kick of the spice rub, very easy to prepare. I cored and sliced some Bosc pears and roasted them in a pan coated with cooking spray along with the pork. 2 teaspoons chili powder 1 1/4 teaspoons salt 1 teaspoon black pepper 1 teaspoon ground cinnamon 1 1/2 pounds pork tenderloin, trimmed Cooking spray 2 tablespoons butter 1 cup chopped onion 2 tablespoons bottled ground fresh ginger 1 cup fat-free, less-sodium chicken broth 1/2 cup maple syrup Preheat oven to 375°. Combine first 4 ingredients in a small bowl; rub pork with spice mixture. Refrigerate 30 minutes. Heat a large nonstick skillet coated with cooking spray over medium-high heat; add pork. Cook 6 minutes; brown on all sides. Place on a broiler pan coated with cooking spray. Bake at 375° for 30 minutes or until thermometer registers 155°. Let stand 10 minutes before slicing. While pork bakes, melt the butter in a medium saucepan over medium-high heat. Add the onion, and cook 10 minutes or until golden brown, stirring frequently. Add ginger, and cook 4 minutes. Stir in broth and syrup, scraping pan to loosen browned bits. Bring broth mixture to a boil; cook until reduced to 3/4 cup (about 10 minutes). Cut pork into 1/4-inch-thick slices; serve with sauce. Yield: 6 servings (serving size: 3 ounces pork and 2 tablespoons sauce) CALORIES 263 (28% from fat); FAT 8.2g (sat 3.9g,mono 2.8g,poly 0.6g); PROTEIN 25g; CHOLESTEROL 78mg; CALCIUM 39mg; SODIUM 663mg; FIBER 1.1g; IRON 2mg; CARBOHYDRATE 21.7g

Carolina Kale Category: V Source: Moosewood Restaurant Low-Fat Favorites HU: 1 Core: Yes Servings: 6 Posted by: Emily (EJWyatt) February 6, 2007 Quick and Easy Moosewood Notes: Cooked until just tender, bright vitamin- and mineral-rich greens contrast beautifully with red tomatoes to make an appealing vegetable side dish or a topping for rice. Em’s Notes: I loved the little kick from the Tabasco. This is a nice, healthy, tasty side dish. 1 ½ pounds kale, collards, chard, beet greens, or mustard greens 2 cups chopped canned tomatoes and their juice or 3 cups chopped fresh tomatoes 1 cup minced onions 1 ½ teaspoons ground cumin 2 garlic cloves, pressed or minced 1 teaspoon Tabasco or other hot pepper sauce or ¼ teaspoon crushed red pepper ½ teaspoon salt Ground black pepper to taste Wash the greens. Remove large stems and any discolored leaves. Stack the leaves and slice them crosswise into 1/8-inch strips. Combine the tomatoes, onions, cumin, garlic, Tabasco, and salt in a saucepan, cover and cook on medium heat for 5 minutes. Add the greens, cover, and gently simmer, stirring frequently, for 10 to 15 minutes, until the greens are tender. Add pepper to taste and serve. CALORIES 65; FAT 0.8g (sat 0.1g, poly 0.2, mono 0g); PROTEIN 3.3g; CHOLESTEROL 0mg; SODIUM 333mg; FIBER 2.7g; CARBOHYDRATE 12.3g

English Muffin Bread Category: BR Source: Family recipe HU: 2 per slice Yield: 24 slices (2 loaves with 12 slices each) Posted by jhoulihan February 6, 2007 Jodi's Notes: The key to this recipe is to NOT over mix it. Over mixing will result in more of a sandwich bread rather than the nooks and crannies you want for English muffin bread. I have also had success with substituting whole-wheat flour for about half the white. This bread is intended to be toasted. 5 1/2 - 6 cups AP flour 2 pkgs Active Dry Yeast 1 Tablespoon sugar 2 teaspoons salt 1/4-teaspoon baking soda 2 cups milk (I use skim) 1/2-cup water cornmeal (about 1/4 cup) Grease two 8 1/2 x 4 1/2 bread pans and coat with cornmeal. Combine 3 cups flour, yeast, sugar, salt & soda in a large mixing bowl (I use my KA stand mixer). Heat liquids until very warm (120F - 130F); add to dry mixture. Beat well. Stir in enough flour to make a stiff batter (this is where you don't want to mix too much - there shouldn't be any lumps of flour, but it won't be smooth and elastic dough either). Divide dough between the two loaf pans (this is messy, and I will often sprinkle a little corn meal on top of the dough once it is in the pans to help me spread the dough. Cover the dough with a tea towel. Let rise in a warm place for 45 minutes. Bake at 400 for about 25 minutes (you can tap on the top of the loaf to check it - it will sound kind of hollow when it is done. Remove from pans immediately and cool.

Chilled Thai Noodle and Shrimp Salad with Peanut Dressing Category: S Source: WW January 25, 2007 newsletter HU: 6 Servings: 6 (1 1/3 cups each) Posted By: Zephyr1 February 7, 2007 Ingredients: 8 oz packaged rice noodles, wide width (I used narrow all I had next time would use more slaw and fewer noodles) 2 Tbsp fresh lime juice 2 Tbsp water 1 1/2 Tbsp fish sauce 1 Tbsp low-sodium soy sauce 3 Tbsp light coconut milk 1/4 tsp sesame oil 2 Tbsp reduced-fat peanut butter, crunchy-variety 1 Tbsp unpacked light brown sugar 2 medium garlic clove(s), minced (about 1 1/2 Tbsp) 2 Tbsp jalapeno pepper(s), or serrano chile, minced (I used 1 tbs chile garlic paste) 1 Tbsp lemon grass, minced 2 small shallot(s), peeled and thinly sliced 3 Tbsp cilantro leaves, fresh, picked off the stem and washed 3 Tbsp mint leaves, fresh, picked off the stem and washed 2 Tbsp basil, leaves, fresh, washed and torn 1/4 cup green cabbage, shredded –(I used the prebagged and next time would use more) 1/4 cup red cabbage, shredded 1/4 cup shredded carrots 8 oz shrimp, frozen, peeled, precooked, thawed and cut in half lengthwise 2 medium scallion(s), thinly sliced on a diagonal Instructions Fill a large, deep pot with very hot tap water. Add noodles and cover; set aside. To make dressing, combine lime juice, water, fish sauce, soy sauce, coconut milk, oil, peanut butter and sugar in a medium bowl; whisk until well combined. Add garlic, jalapeno, lemon grass and shallot to same bowl; mix to combine. Add cilantro, mint, basil, both cabbages and carrots; mix again to combine. Taste a noodle to see if they are ready. They should be slightly al dente. Drain and rinse in cold water. Add noodles to bowl and toss to coat. Add shrimp and scallions; mix again and let sit for at least 10 minutes or up to overnight in the refrigerator. Notes: To save yourself a little time, consider buying a pre-packaged slaw mix to replace the shredded carrot and green and red cabbage. -I did this. Great for leftovers the next day, not so great after that.

Thai Beef Salad with Crispy Noodles Category: S Source: Every Day with Rachael Ray (Dec-Jan 2007) HU: 8 Servings: 4 Posted by: zephyr1 February 7, 2007 1 sirloin steak Salt and pepper 2 tablespoons soy sauce, plus more for drizzling 2 tablespoons honey 2 tablespoons peanut butter Juice of one lime (2 tablespoons) 4 cups coleslaw mix 1 tablespoon chopped cilantro 1 tablespoon chopped fresh basil One 3-ounce package ramen noodles (flavor packet saved for another use) broken into pieces 1. Season the steak with salt and pepper. In a grill pan, sear the steak over mediumhigh heat for about 5 minutes per side for medium rare; transfer to a plate to rest. 2. In a small bowl, whisk together 3 tablespoons water, the soy sauce, honey, peanut butter and lime juice. In a large bowl, combine the slaw mix, cilantro and basil with the peanut dressing and toss. Add the dry ramen noodles and toss again. Divide evenly among 4 shallow bowls. 3. Cut the steak into thin slices and distribute among the salads.

One Pan Roasted Pork Supper Category: M Source: Kraft newsletter HU: 7 Servings: 6 Posted by: Zephyr1 February 8, 2007 Notes: I followed the instructions to precook the taters for 3 minutes in the nuker and am glad I did. I also liberally seasoned the whole dish with mural of flavor, foxz point and crazy salt. Ingredients: 2 medium sweet potatoes (1 lb.), peeled, cubed 1 large red onion, cut into thin wedges 1/2 cup Kraft Light Catalina Reduced Fat Dressing 1-1/2 tsp. dried thyme leaves, divided 1 pkg. (6 oz.) Stove Top Stuffing Mix for Chicken 1-1/2 cups water 2 small pork tenderloins, 3/4 lb. each Instructions: Preheat oven to 375°F . Toss sweet potatoes and onion with dressing and 1/2 tsp. of the thyme. Arrange in single layer on 15x10x1-inch baking sheet sprayed with cooking spray. Bake 10 min. Meanwhile, combine stuffing mixes and water. Cut each tenderloin diagonally into thirds. Push vegetable mixture to edges of baking sheet. Spoon stuffing down center of baking sheet; top with pork. Sprinkle remaining 1 tsp. thyme over pork. Bake 45 to 50 min. or until internal temperature of pork reaches 160°F. Kraft kitchen tips for softer sweet potatoes: Roasted sweet potatoes have firm texture. If you prefer a softer texture, the vegetable mixture can be microwaved on HIGH 3 min. before transferring to baking sheet. Nutrition Bonus: Feel good about serving your friends and family this low-fat meal that is an excellent source of vitamin A from the sweet potatoes. Nutrition (per serving) Calories 340 Total fat 6g Saturated fat 2g Cholesterol 65mg Sodium 790mg Carbohydrate 42g Dietary fiber 3g Sugars 15g Protein 28g Vitamin A 190%DV Vitamin C 20%DV Calcium 6%DV Iron 20%DV

Smoked Cheese Pasta Bake Category: RP Source: Cooking Light, January/February 2007 HU: 8 (6.5 with my changes) Core: No Servings: 8 Posted by: ejwyatt (Emily) February 12, 2007 CL Notes: This dish owes its creaminess to a layer of tangy sour cream. Make it on a Sunday afternoon, and enjoy leftovers for another meal during the week. Or you can assemble the casserole, refrigerate overnight, and bake shortly before serving. Em’s Notes: I thought that this was very tasty and easy. I made a few changes that drop the points to 6.5 per serving. I used whole-wheat pasta, Jane’s marinara sauce recipe, fresh spinach and nonfat sour cream. 1 pound uncooked penne (tube-shaped pasta) (I used whole wheat) 1 (26-ounce) jar fat-free marinara sauce (I used Jane’s Basic Marinara recipe) 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry (I used fresh) Cooking spray 1 1/2 cups reduced-fat sour cream (I used nonfat) 1 cup (4 ounces) shredded smoked farmer or mozzarella cheese 1/4 cup chopped fresh basil 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese Preheat oven to 350°. Cook pasta according to package directions, omitting salt and fat. Drain. Heat marinara sauce in a large saucepan over medium heat. Add salt, pepper, and spinach, stirring until blended; cook for 10 minutes, stirring occasionally. Remove from heat; stir in cooked pasta. Spoon half of pasta mixture into a 13 x 9-inch baking dish coated with cooking spray. Combine sour cream, smoked cheese, and basil; spread over pasta mixture in dish. Spoon the remaining pasta mixture over sour cream mixture; sprinkle evenly with Parmigiano-Reggiano. Bake at 350° for 25 minutes or until bubbly. Let stand for 10 minutes before serving. Yield: 8 servings (serving size: about 1 cup) CALORIES 395 (25% from fat); FAT 10.8g (sat 7.5g,mono 2g,poly 0.4g); PROTEIN 19.1g; CHOLESTEROL 19mg; CALCIUM 310mg; SODIUM 419mg; FIBER 4.4g; IRON 2.5mg; CARBOHYDRATE 54.9g

Baby Bok Choy with Chinese Mushrooms Category: V Source: Vegetarian Times, February 2007 HU: 1.5 Core: (C+0) Servings: 4 Posted by: ejwyatt (Emily) February 12, 2007 VT Notes: Chinese black mushrooms, or dried shiitakes, have an intense, slightly smoky flavor that’s especially good in soups and stir-fries. Rinse well before soaking to remove any grit. Em’s Notes: this was very easy and very tasty. The baby bok choy is very tender. 8 dried Chinese black mushrooms 1 C low-sodium vegetable broth 1 t low-sodium soy sauce 1 T canola oil 1 lb. baby bok choy (about 4 heads), halved 1 clove garlic, minced (about 1 t) 1 t sugar 1 medium red bell pepper, cut into 1-inch dice (about 1 cup) Combine mushrooms and broth in a pot, and bring to a boil. Remove from heat, and soak 30 minutes to soften. Drain, reserving soaking liquid. Add soy sauce to soaking liquid, and set aside. Remove and discard mushroom stems. Cut caps into ¼-inch slices. Heat oil in large skillet over medium-high heat. Add bok choy, cut side down, and cook 1 minute. Add reserved mushroom liquid, mushrooms, garlic and sugar, and cover. Simmer 5 minutes. Sprinkle bell pepper on top, and cook5 minutes more, or until bok choy and peppers are tender. Remove lid, increase heat to high, and cook 2 to 3 minutes more, or until all liquid has evaporated. Serve hot. Yield: 4 servings CALORIES 83; FAT 4g (sat 0.5g); PROTEIN 3g; CHOLESTEROL 0mg; SODIUM 216mg; FIBER 3g; CARBOHYDRATE 12g

Indian-Style Shrimp with Yogurt Sauce Category: FS Source: Cooking Light, January/February 2006 HU: 4 Core: (Core+0.5) Servings: 4 Posted by: ejwyatt (Emily) February 12, 2007 Quick and Easy CL Notes: Garam masala is a blend of Indian spices that may include cardamom, coriander, cumin, fennel, black pepper, and a variety of Northern Indian spices. The rich yogurt sauce counters the peppery shrimp. Serve over quick-cooking brown rice. Em’s Notes: I used nonfat plain yogurt, because that is what I have in the house. I loved the sauce and the spices on the shrimp. Be sure to use a garam masala that you like, the flavor is very dominant in the dish. The cayenne adds a mild kick to the recipe, if you like spicy, you could up the cayenne a little. 1 (6-ounce) carton plain low-fat yogurt (I used non-fat yogurt) 2 tablespoons chopped fresh cilantro 2 teaspoons canola oil 1 1/2 teaspoons bottled minced garlic 1 1/2 pounds large shrimp, peeled and deveined 1 1/2 teaspoons garam masala 1/8 teaspoon salt 1/8 teaspoon ground red pepper Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape drained yogurt into a bowl using a rubber spatula. Stir in chopped cilantro. Cover and refrigerate. Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté for 1 minute. Add shrimp; sprinkle shrimp with garam masala, salt, and pepper. Cook 6 minutes or until shrimp are done. Serve with yogurt sauce. Yield: 4 servings (serving size: 1 cup shrimp and 1 tablespoon yogurt sauce) CALORIES 180 (22% from fat); FAT 4.4g (sat 1g,mono 1.8g,poly 1.3g); PROTEIN 29.4g; CHOLESTEROL 255mg; CALCIUM 132mg; SODIUM 393mg; FIBER 0.3g; IRON 4.3mg; CARBOHYDRATE 4g

Spelt Salad with White Beans and Artichokes Category: RP Source: Cooking Light, January/February 2007 HU: 4 Core: Yes Servings: 4 Posted by: ejwyatt (Emily) February 12, 2007 CL Notes: Spelt (also called farro) is a high-protein grain with a mellow nutty flavor, and it provides an alternative to bulgur for those who have wheat allergies. (Bulgur is a good substitute if you do not have spelt for this dish.) It's nice chilled or at room temperature. Include a cluster of red grapes and crusty Italian bread in your bag. Em’s Notes: This is a nice, make-ahead lunch. The flavors marry nicely overnight. 1 1/4 cups uncooked spelt (farro), rinsed and drained 2 1/2 cups water 1/3 cup chopped fresh mint 1/3 cup chopped fresh parsley 1/4 cup minced red onion 3 tablespoons fresh lemon juice 2 tablespoons olive oil 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 (15-ounce) can navy beans, rinsed and drained 1 (14-ounce) can artichoke hearts, drained and chopped Combine spelt and 2 1/2 cups water in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender and liquid is absorbed. Combine cooked spelt, mint, and the remaining ingredients in a large bowl, stirring well. Cover and store in the refrigerator. Yield: 5 servings (serving size: 1 cup) CALORIES 204 (29% from fat); FAT 6.5g (sat 0.8g,mono 4g,poly 0.9g); PROTEIN 7.4g; CHOLESTEROL 0.0mg; CALCIUM 40mg; SODIUM 437mg; FIBER 4.9g; IRON 3.2mg; CARBOHYDRATE 30.7g

Japanese Sesame Spinach Category: V Source: Moosewood Restaurant Low-Fat Favorites HU: 1 Core: No Servings: 4 Posted by: Emily (EJWyatt) February 13, 2007 Quick and Easy Moosewood Notes: This slightly salty, slightly sweet, flavorful dish really engages the taste buds and encourages an enthusiastic consumption of healthful spinach, which is all to the good. Serve the sesame spinach warm as a side dish or chill for 30 minutes to serve as a salad. The sesame paste is also good on green beans and other lightly steamed greens, such as watercress, chard, or kale. Em’s Notes: I served this warm. 16-20 ounces fresh spinach 2 T sesame seeds 2 t sugar 1 T soy sauce Clean and stem the spinach leaves. Shake off the excess water and place the spinach in a covered pot. In a dry skillet on medium heat, roast the sesame seeds, stirring continuously, for a couple of minutes, until the seeds are fragrant and golden. With a mortar and pestle, grind together the sesame seeds and sugar, add the soy sauce, and stir to make a paste. [See Note] Place the pot of spinach on high heat and steam for 2 or 3 minutes, until it is wilted but still bright green. Drain. Toss the spinach with sesame paste to coat leaves evenly. NOTE: If you don’t have a mortar and pestle, crush the sesame seeds between two sheets of wax paper with a rolling pin. Stir the sugar and soy sauce until the sugar dissolves and then add the crushed sesame seeds. CALORIES 60; FAT 2.6g (sat 4.0g, poly 1.2, mono 0.9g); PROTEIN 4.1g; CHOLESTEROL 0mg; SODIUM 290mg; FIBER 3.5g; CARBOHYDRATE 7.3g

Poached Salmon with Creamy Picatta Sauce Category: FS Source: Eating Well Serves Two HU: 7 Core: C + 1 Servings: 2 Posted by: Tracy (Nikkie1t) February 14, 2007 Quick & Easy EW comments: Simple poached salmon is anything but bland when topped with this piquant sauce. Serve with roasted asparagus, sliced fresh tomatoes and some crusty, garlic-rubbed, toasted farm bread. It takes 20 minutes to prepare this recipe. My comments: This was very tasty and very pretty on the plate. This was the first time I've used white wine when poaching salmon, and it seemed to really mellow the flavor of the salmon. It would be good served over cous cous, to soak up the sauce. 8 ounces center-cut salmon fillet, skinned and cut into 2 portions 1/2 cup dry white wine, divided 1 teaspoon extra-virgin olive oil 1 small shallot, minced 1 tablespoon lemon juice 2 teaspoons capers, rinsed 2 tablespoons reduced-fat sour cream 1/8 teaspoon salt 2 teaspoons chopped fresh dill (I used about 1/4 teaspoon dried dill, and added it when I added the sour cream) 1. Place salmon in a medium skillet. Add 1/4-cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from the heat. 2. Meanwhile, heat oil in a small skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining 1/4-cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers and cook 1 minute more. Remove from the heat, stir in sour cream and salt. Serve the salmon topped with the sauce and garnished with dill. Per serving: 281 calories; 16 g. fat; 0 g. fiber

Soba Noodle Salad with Seared Tuna Category: RP Source: Cooking Light Jan/Feb 2007 HU: 5 Servings: 6 (serving size: 1 cup noodle mixture, 1 teaspoon sesame seeds, 1 tuna piece) Posted by: Shari February 14, 2007 Look for Japanese soba noodles in the ethnic-food section of your supermarket. My notes: I did not measure the veggies and did not include radishes. I used portabella mushrooms in place of the tuna. I made the dressing and used ~1/3 to marinate the mushrooms for a few hours before searing. I think any meat would work in this recipe.

6 ounces uncooked soba (buckwheat noodles) Cooking spray 1 (1-pound) sushi-grade tuna steak 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper 1 cup finely chopped English cucumber 1 cup shredded carrot 1/2 cup julienne-cut radishes

1/3 cup finely chopped red bell pepper 1/4 cup finely chopped green onions 3 tablespoons rice vinegar 2 tablespoons low-sodium soy sauce 1 tablespoon peanut oil 1 1/2 teaspoons dark sesame oil 1 teaspoon sugar 1/2 teaspoon crushed red pepper 2 tablespoons sesame seeds, toasted

Cook noodles according to package directions; drain and rinse under cold water. Drain; set aside. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of tuna with 1/4-teaspoon salt and black pepper. Place tuna in pan, and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a platter; cool slightly. Cut tuna into 6 equal pieces. Combine noodles, remaining 1/4-teaspoon salt, cucumber, and remaining ingredients except sesame seeds in a large bowl; toss well to combine. Arrange 1-cup noodle mixture onto each of 6 plates. Top each serving with 1-teaspoon sesame seeds and 1 tuna piece.

NUTRITION PER SERVING CALORIES 256(22% from fat); FAT 6.3g (sat 1g,mono 2.6g,poly 2.5g); PROTEIN 22g; CHOLESTEROL 34mg; CALCIUM 62mg; SODIUM 570mg; FIBER 2.9g; IRON 1.9mg; CARBOHYDRATE 28.2g

Napa Cabbage Salad with Peanut Dressing Category: S Source: Vegetarian Times, March 2007 HU: 3.5 Servings: 4 Posted by: Shari February 14, 2007 Quick and Easy and Vegan Crisp mild, napa or Chinese cabbage is a great salad green to use when the lettuce in the produce section looks a little worse for the wear. Feel free to add your favorite veggies to this toss as well. My notes. I could have easily added another 2 cups of cabbage once it sat for a bit. That would increase to 6 servings and reduce points. But it was really good as is. DH ate 3 servings! I had to sub brown sugar for the rice syrup since that's all I had. Dressing: 3T smooth peanut butter 3T rice wine vinegar 1T low-sodium soy sauce 1T brown rice syrup (I used 1T packed brown sugar) 1T roasted sesame oil 2tsp fresh, minced ginger 1/2 tsp. crushed red pepper flakes Salad: 4 cups shredded napa cabbage 1 small red bell pepper, sliced 1 large carrot, grated 3 green onions, sliced Whisk all dressing ingredients together in a bowl. Toss all salad ingredients with dressing. PER SERVING: 160 cal; 5g protein; 10g total fat (2g sat); 15g carb; 0mg chol; 214mg sodium; 3g fiber; 9g sugars

African Chickpea and Spinach Soup Category: ST Source: Vegetarian Times, March 2007 HU: 5.5 Servings: 4 Posted by: Shari February 14, 2007 Quick and Easy and Vegan Peanuts were brought to America from Africa where they are often ground to a paste to thicken and flavor soups and stews. For a spicier soup, use up to 1/2tsp cayenne, or pass a bottle of hot sauce. My notes - this is a repeater. I tasted the chickpea/tomato mix before adding the liquid and it would be a great veggie over rice but the soup is divine. I used ground chipotle instead of cayenne and kale instead of spinach. Each serving is slightly more than 1.5 cups. 2 tsp olive oil 1 medium onion, chopped 1 clove garlic, minced 1/4 cup smooth, natural peanut butter 2 cups low-sodium vegetable broth, divided (I used chicken broth) 1 tsp paprika 1tsp ground coriander ¼ tsp cayenne pepper 1 15oz can chickpeas, rinsed and drained 1 14oz can diced tomatoes 2 ounces spinach, chopped (about 2 cups) Head oil in a large pot over medium heat. Add onion and sauté 5 minutes or until soft and golden. Add garlic and cook 2-3 minutes more, or until lightly browned. Blend peanut butter and 1/2 cup broth in food processor to make a smooth paste. Add remaining broth. Add spices to onion mixture and sauté 1 minute or until fragrant. Stir in peanut butter mixture, chickpeas, and tomatoes. Simmer 5 minutes. Season with salt and pepper. Stir in spinach just before serving. PER SERVING: 257 cal; 11g prot; 13g total fat (2g sat); 28g carb; 0mg chol; 581mg sodium; 9g fiber; 9g sugars.

Chocolate Banana Soufflés Category: D Source: Eating Well (date unknown) HU: 3 Core: ? Servings: 8 Posted By: Trish February 14, 2007 These were delicious tonight. Because there is only 2 oz of chocolate, be sure to use a great brand. It really makes a difference. Max and I used a Spanish bittersweet chocolate that was wonderful in this. This is definitely kid friendly. Both of mine ate them up. Ingredients: 3 tablespoons sugar 2 ounces bittersweet chocolate, chopped 2 teaspoons instant coffee granules, espresso, preferably 1 teaspoon vanilla 1/3 cup Dutch-process cocoa powder 3 tablespoons cornstarch 1/4 teaspoon salt 1/2 cup banana, mashed 1/4 cup brown sugar, packed 1/4 cup 1% low-fat milk 5 large egg whites Preheat oven to 350. Lightly oil eight 4-ounce soufflé dishes or ramekins and dust them with sugar, tapping out the excess. Melt chocolate over hot water. In a small bowl, dissolve espresso powder in vanilla and 1 teaspoon hot water. Sift cocoa, cornstarch and salt into a large bowl. Add banana, brown sugar and milk, whisking to blend. Add melted chocolate and coffee-vanilla mixture and blend well. Whisk egg whites until soft peaks form. Gradually add 3 tablespoons of sugar and whisk until whites hold stiff, glossy peaks. Fold one-fourths of the egg whites into the Chocolate mixture. Gently fold in the remaining whites and spoon into the prepared dishes. Bake until soufflés are well puffed and browned, but still moist in the middle, 15 to 20 minutes. Dust with confectioners sugar and serve at once.

Double-Chocolate Cream Pie Category: D Source: Cooking Light 2001 Annual HU: 6.7 Servings: 8 Posted by: DebMj1 February 15, 2007 CL Notes: You can use the cookie crust form the Peanut Butter Banana Pie if you don't want to make this homemade pastry crust. Grate the chocolate with a handheld grater or zester, or use the smallest holes on your box grater. Deb's Notes: I used a ready-made piecrust. Instead of semisweet chocolate, I used sweet dark chocolate and it had a deep rich chocolate flavor. I used all skim milk and the chocolate didn't set quite as much as I would have liked. Made for a bit of a messier presentation, but it was still fantastic. Crust: 1 cup all-purpose flour, divided 3 tablespoons ice water 2 tablespoons sugar 1/8 teaspoon salt 1/4 cup vegetable shortening Cooking spray Filling: 3/4 cup sugar 1/4 cup unsweetened cocoa 3 tablespoons cornstarch 1/8 teaspoon salt 2 cups 1% low-fat milk 1 large egg, lightly beaten 1 1/2 ounces semisweet chocolate, grated 1 teaspoon vanilla extract 1 1/2 cups frozen fat-free whipped topping, thawed (I used Cool Whip Lite) Preheat oven to 425°. To prepare the crust, lightly spoon the flour into dry measuring cups, and level with a knife. Combine 1/4-cup flour and water, stirring with a whisk until well blended. Combine 3/4-cup flour, 2 tablespoons sugar, and 1/8-teaspoon salt in a bowl; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; mix with a fork until flour mixture is moist.

Press the mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Roll dough, still covered, into a 12-inch circle. Freeze 10 minutes. Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Remove top sheet of plastic wrap. Fold edges under; flute. Line dough with a piece of foil; arrange pie weights or dried beans on foil. Bake at 425° for 20 minutes or until edge is lightly browned. Remove pie weights and foil. Reduce temperature to 350°. Bake an additional 5 minutes; cool on a wire rack. To prepare filling, combine 3/4-cup sugar, cocoa, cornstarch, 1/8-teaspoon salt, and milk in a medium saucepan; stir well with a whisk. Cook, stirring constantly, for 1 minute until mixture comes to a full boil. Gradually add 1/3-cup hot milk mixture to beaten egg; stir well. Return egg mixture to pan. Cook 2 minutes or until mixture thickens, stirring constantly. Remove from heat; add grated chocolate, stirring until the chocolate melts and mixture is smooth. Stir in vanilla. Spoon mixture into pastry crust. Cover surface of filling with plastic wrap. Chill until set (about 2 hours). Remove plastic wrap; spread whipped topping evenly over filling. NUTRITION PER SERVING CALORIES 301(28% from fat); FAT 9.3g (sat 5.5g,mono 2.7g,poly 0.5g); PROTEIN 5.6g; CHOLESTEROL 46mg; CALCIUM 89mg; SODIUM 180mg; FIBER 0.5g; IRON 1.5mg; CARBOHYDRATE 48.5g

Fiery Beef with Scallions and Cashews Category: M Source: WW Take out Tonight Cookbook HU: 6 (more with rice and extra veggies added) Servings: 4 Posted by JosephineTomato (Jo) February 17, 2007 WW Notes: Now you can enjoy steak Thai-barbecue style! We use lean flavorful flank steak, marinated in a zesty blend of jalapeno, lemongrass, ginger and hot pepper sauce. To keep the flask steak moist and tender, slice the steak thinly across the grain, then sear it quickly on the grill. Jo’s Notes: I really didn’t want to grill since it is still buried under the snow, so I used the same amount of filet, popped it into the marinade in the morning before work then stirfried it over high heat for dinner. I added julienne of red pepper and thinly sliced onion. I think this marinade would work well with chicken or shrimp as well. I also cooked broccoli in the microwave and added it before serving over brown rice. Points do not reflect the rice addition or the addition of extra veggies. Ingredients ¼ cup honey ¼ minced onion 1 Tablespoon minced peeled fresh ginger 1 Tablespoon finely chopped fresh lemongrass, or 1 teaspoon dried 2 cloves garlic, finely chopped

1 jalapeno pepper minced 1 Tablespoon reduced-sodium soy sauce 1 teaspoon Thai fish sauce (nam pla) 1 teaspoon Asian (dark) sesame oil 2 –3 drops hot pepper sauce

1 pound flank steak, trimmed of all visible fat, cut diagonally across the grain into ½ inch slices ½ cup chopped scallions 3 Tablespoons chopped cashews 1. To make the marinade, combine the 10 ingredients (through hot sauce) in a large zip lock bag, mix well. Add the beef, turning the bag occasionally, at least one-hour or overnight. 2. Spray the grill or broiler rack with nonstick spray; prepare the grill or preheat the broiler 3. Remove the steak from the marinade, scraping off any excess (I dumped the entire concoction into the hot pan, not sure if this affects the points!) and discard the marinade. Thread the steak onto each of 8 (8-inch) metal skewers. Grill or broil the steak 5 inches from the heat until browned, 3 minutes on each side. Sprinkle the cooked steak with the scallions and cashews Per serving (2 skewers): 240 calories, 12 g Fat, 4 g sat fat, 59 mg chol, 179 mg sodium, 8 g carb, 0 g

fiber, 24 g prot, 15 mg calc

Colcannon Category: V Source: Vegetarian Times, March 2007 HU: 2.65 Serves: 6 Posted by: Shari February 18, 2007 My notes: The purple potatoes and green kale make for a striking color combo. Recipe calls for 2-3 T oil but I only used 1T. Points are as written (with my change). I bought rice milk for this. It wasn't *unsweetened* but it didn't add a sweetness to the dish. It's just for mashing the potatoes so milk or broth would work just fine. Using broth or skim milk would make this core. I think the rice milk is so it's vegan. 1lb purple potatoes (can sub Yukon, fingerling or russet) 1lb kale, tough stems removed (assuming chopped) 1T olive oil 10oz shitake mushrooms, sliced (about 3 cups) 3 cloves garlic, chopped (about 1T) 1 cup unsweetened rice milk, warmed Place potatoes in a large pot, cover with water. Bring to a boil, reduce heat to medium, and simmer 15-20 minutes, or until very tender. Drain, return to pot and heat over medium heat 1-2 minutes to steam off excess water. Bring a large pot of salted water to a boil. Add kale and cook 5 minutes. Drain. (I used a 3 in 1 basket and cooked the potatoes until nearly done and added kale to the steamer basket to steam rather than boil). Heat oil in a large skillet over medium heat. Add mushrooms and garlic and sauté 5-7 minutes or until mushrooms are soft and all liquid has evaporated. Stir in kale and cook 1 minute more or until hot. Season with salt and pepper. Mash rice milk into potatoes until soft but still chunky (I used less than the full amount of rice milk - add slowly). Fold in kale. Per serving (MC, not VT): 150 cal, 3g fat, 3g fiber

Chinese Red Cooked Pork Category: M Source: Cooking Light, November 1999 HU: 8 (includes rice) Serves: 6 Posted by: Waneyvant February 18, 2007 Cooking Light Notes: Soy sauce and red wine give this dish its color. Star anise is a star-shaped pod native to China. It infuses a sweet, licorice flavor to the dish, but can be omitted. Serve pork with steamed broccoli, bok choy, or asparagus. Waney Notes: I served this with Emily's bok choy and Chinese mushrooms and pot stickers. and jasmine rice. This was restaurant quality! 2 pounds boneless pork loin roast 1/2 cup dry red wine, divided 2 tablespoons sugar 1 cup chopped onion 2 tablespoons minced peeled fresh ginger 4 garlic cloves, minced 1/2 cup low-sodium soy sauce 7 whole green onions 6 star anise (optional) 1 cup water 3 cups hot cooked long-grain rice 3 tablespoons chopped green onions Trim fat from pork. Cut pork into 2-inch pieces. Combine 1/4-cup wine and sugar in a large Dutch oven. Cook over medium-high heat until sugar melts and mixture thickens. Add the pork, onion, ginger, and garlic, and cook 5 minutes, browning pork on all sides. Add 1/4-cup wine, soy sauce, whole green onions, and star anise. Bring mixture to a boil; reduce heat, and simmer 10 minutes, stirring occasionally. Stir in water; cover and simmer 1 hour and 15 minutes or until pork shreds easily with a fork. Spoon over rice and sprinkle with chopped green onions. Yield: 6 servings (serving size: 1 cup pork mixture, 1/2 cup rice, and 1 1/2 teaspoons chopped green onions) CALORIES 383 (26% from fat); FAT 11g (sat 3.7g,mono 4.9g,poly 1.2g); PROTEIN 33.3g; CHOLESTEROL 85mg; CALCIUM 52mg; SODIUM 741mg; FIBER 1.6g; IRON 3.1mg; CARBOHYDRATE 36g

Bean and Barley Soup Category: ST Source: Cooking Light, Jan/Feb 2006 HU: 6 Core: (core+0) Servings: 4 (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese) Posted by: ejwyatt (Emily) February 18, 2007 CL Notes: This is an especially nutritious soup; barley adds another source of soluble fiber. This recipe quick-soaks the beans, but you can soak the beans overnight, if you wish. Pureeing some of the beans adds extra body to the soup. Em’s Notes: I used pinto beans and soaked them overnight. This is a delicious, vegetarian soup. 1 cup dried borlotti or pinto beans 1 tablespoon olive oil 2 cups finely chopped red onion 1 cup finely chopped fresh flat-leaf parsley 1/2 cup finely chopped celery 1/2 cup finely chopped carrot 1/2 cup chopped fresh basil 9 cups water 2 cups organic vegetable broth (such as

Swanson Certified Organic) 2 bay leaves 1/3 cup uncooked pearl barley 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon hot sauce 2 tablespoons grated fresh Parmesan cheese

Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans. Wipe pan dry with a paper towel. Heat oil in pan over medium-high heat. Add onion, parsley, celery, carrot, and basil; cook 3 minutes, stirring frequently. Add beans, 9 cups water, vegetable broth, and bay leaves; bring to a boil. Reduce heat, and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves. Place 3/4-cup beans and 3/4 cup cooking liquid in a blender; process until smooth. Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer 30 minutes or until barley is done. Ladle soup into individual bowls; sprinkle with cheese. CALORIES 308 (16% from fat); FAT 5.4g (sat 1.1g,mono 2.9g,poly 0.8g); PROTEIN 14.6g; CHOLESTEROL 2mg; CALCIUM 154mg; SODIUM 676mg; FIBER 12.5g; IRON 4.4mg; CARBOHYDRATE 52.6g

Cheese Beignets Category: BR Source: Vegetarian Times, February 2005 HU: 4.5 Core: no Servings: 8 Posted by: ejwyatt (Emily) February 18, 2007 VT Notes: Beignets are commonly referred to as the “Southerner’s doughnut.” In this family recipe, the dough should be stiff—add just enough water to let you press the dough flat. To make cutting the stiff dough easier, use a floured pizza cutter. Em’s Notes: Not the healthiest of preparation techniques, but these did not seem to be greasy. I used a combination of cayenne on some of the beignets and smoked paprika on the rest of the beignets. 2 cups all-purpose flour 1/2 cup finely minced fresh sage 1 1/2 tsp. baking powder 1/2 tsp. salt 2 large eggs, lightly beaten 1/2 to 1 tsp. hot sauce 1 Tbs. olive oil 3/4 cup water, or as needed 1/2 cup grated hard cheese such as Parmesan or Romano Vegetable oil for frying Coarse salt Cayenne or smoked paprika Directions: 1. Stir together flour, sage, baking powder and salt in medium bowl. 2. Whisk together eggs, hot sauce and olive oil. Gradually stir in flour mixture. Add water a little at a time, combining well until dough is thick. Fold in cheese. 3. Press dough into 1/2-inch thick rectangle on well-floured work surface. Cut into 1 1/2inch squares. 4. Pour 1/2-inch vegetable oil into large skillet, and heat over medium heat until a small piece of dough sizzles gently in oil. Dough should not brown immediately. 5. Place beignet squares in oil, taking care not to overcrowd. Fry 3 minutes on each side, or until browned and done throughout. Remove with slotted spoon to paper towels. Sprinkle immediately with coarse salt. Right before serving, dust with cayenne. PER SERVING: 190 CAL; 7 G PROT; 7 G TOTAL FAT (1 SAT. FAT); 25 G CARB.; 55 MG CHOL; 330 MG SOD.; 0 G FIBER; 1 G SUGARS

Coconut-Banana Muffins Category: BR Source: Gloria Ambrosia, The Complete Muffin Cookbook HU: 4 Servings: 12 Posted by: CJMartin717 (Cindy) February 19, 2007 Cindy's Comments: The original recipe called for 3/4 cup flaked coconut with half of that sprinkled on top. I reduced coconut to 1/2 cup and added the mini chocolate chips. This is a big muffin - I barely fit the batter into 12 muffin cups. 1 1/2 cups whole wheat flour 1 cup unbleached flour 1/2 cup light brown sugar 1 1/2 teaspoons baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1 1/2 cups mashed banana -- about 3 bananas 1 1/4 cups skim milk 1 large egg 1 tablespoon grated orange peel 1 teaspoon vanilla extract 1 tsp coconut extract 1/2 cup coconut flakes 1/2 cup miniature chocolate chips Preheat oven to 375 F. Sift together dry ingredients in a large bowl. Stir in coconut and chocolate chips. Combine bananas and remaining wet ingredients. Stir into dry ingredients just until combined. Spoon into muffin tins that have been sprayed with nonstick cooking spray. (mine were very full). Bake 15-20 mins (mine took about 22 mins). Cool in pan for 10 mins before moving to wire rack to finish cooling. Per Serving: 199 Calories; 4g Fat (17.0% calories from fat); 5g Protein; 38g Carbohydrate; 3g Dietary Fiber; 16mg Cholesterol; 244mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

Mexican Banana Splits Category: D Source: Adapted from Vegetarian Times February, 2007 HU: 4.5 Servings: 6 Posted by DebMj1 February 19, 2007 Deb's Notes: You can prepare the tortilla crisps and Cinnamon-Chocolate Sauce ahead of time. You'll just need to reheat the sauce in the microwave for a few seconds to get it back to drizzling consistency. I preferred this with chocolate ice cream, but use whatever you prefer. Cinnamon-Chocolate Sauce: 1/3 cup sugar 3 Tablespoons unsweetened cocoa 1 teaspoon unsalted butter 3/8 teaspoon ground cinnamon Banana Splits: /2 Tablespoon sugar 1/4 teaspoon ground cinnamon 2 6-inch flour tortillas 1/2 Tablespoon unsalted butter, melted 2 small bananas, sliced 2 cups reduced fat chocolate, vanilla or dulce de leche ice cream 2 Tablespoons sliced almonds To make Cinnamon-Chocolate Sauce: Whisk together sugar, cocoa, butter, cinnamon and 3 Tbsps. water in saucepan. Bring to a boil, reduce heat to medium and simmer 3 minutes. Remove from heat and set aside. To make Banana Splits: Preheat oven to 400 F. Combine 1/2 Tbsp. sugar and 1/4 tsp. cinnamon in bowl. Brush tortillas with butter and sprinkle with cinnamon sugar. Flip; butter opposite sides and sprinkle with cinnamon sugar. Cut each tortilla into 6 equal wedges. Bake 6-8 minutes or until brown and crispy. Cool on pans. Using six dessert glasses or bowls, place a few banana slices in bottom of each glass. Top with scoop of ice cream and drizzle with Cinnamon-Chocolate Sauce. Sprinkle with remaining banana slices and almonds, arrange two tortilla wedges in ice cream in each glass and serve.

Roasted Snap Peas with Shallots Category: V Source: EatingWell.com HU: 1.2 Servings: 4 (1/2 cup) Posted by: Classact75 (Eileen) February 19, 2007 Quick & Easy EW’s Notes: Roasting brings out a caramelized complexity in the already sweet peas. A scattering of crumbled blue cheese would make a savory addition or substitution for the bacon. Eileen’s Notes: I used snow peas instead of the sugar snap peas; sprayed my baking sheet with cooking spray; and cut back a little on the roasting time. I really liked the caramelized snow peas and shallots as well as flavor added by the bacon. 1 pound sugar snap peas, trimmed (about 4 cups) 1 large shallot, halved and thinly sliced (about 1/4 cup) 2 teaspoons extra-virgin olive oil 1/4 teaspoon salt Freshly ground pepper to taste 2 pieces cooked bacon, crumbled (optional) Preheat oven to 475 degrees. Toss peas, shallot, oil, salt and pepper in a medium bowl. Transfer to a baking sheet and spread in a single layer. Roast in the oven, stirring once halfway through, until the peas are tender and beginning to brown slightly, 12 to 14 minutes. Serve warm, sprinkled with bacon if desired. Per serving: 79 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 11 g carbohydrate; 3 g protein; 3 g fiber; 158 mg sodium.

Roasted Savoy Cabbage with Black Bean-Garlic Sauce Category: V Source: Eating Well, March/April 2007 HU: 2.3 Servings: 4 (3/4 cup) Posted by: Classact75 (Eileen) February 19, 2007 Quick & Easy EW’s Notes: Roasting cabbage brings out its rich, nutty flavor. We think Savoy is particularly beautiful, but green cabbage works as well. Eileen’s Notes: I roasted the scallions with the cabbage rather than sprinkling them on at the end. I used 5 drops of hot sauce but will increase that the next time I make it. 1 head Savoy cabbage (about 1 ½ pounds), cored and cut into 1- inch squares 4 teaspoons canola oil 2 Tablespoons rice wine or dry sherry 4 teaspoons black bean-garlic sauce 1 bunch scallions, minced 2 teaspoons distilled white vinegar 2 teaspoons toasted sesame oil 5 dashes hot sauce, or to taste Preheat oven to 500 degrees. Toss cabbage and canola oil in a large roasting pan and spread out in an even layer. Roast until beginning to wilt and brown, about 15 minutes. Combine rice wine (or dry sherry) and black bean-garlic sauce in a small bowl; drizzle over the cabbage and toss. Continue roasting until tender, about 5 more minutes. Toss with scallions, vinegar, sesame oil, and hot sauce until combined. Per Serving: 123 calories; 8 g fat (1 g sat, 2 g mono); o mg cholesterol; 12 g carbohydrate; 4 g protein; 5 g fiber; 485 mg sodium; 406 mg potassium

Sesame Roasted Mushrooms and Scallions Category: V Source: Eating Well, February 2007 HU: 2 Core: No Servings: 6, about 2/3 cup each Posted by: ejwyatt (Emily) February 19, 2007 EW Notes: Roasting brings out the natural sweetness of mushrooms. Here they are paired with full-flavored sesame oil, ginger, garlic and scallions. Using a variety of mixed mushrooms makes this dish special (and delicious). Serve with Ginger-Steamed Fish with Troy's Hana-Style Sauce and rice noodles. Em’s Notes: Delicious side dish with Asian flavors. 2 tablespoons toasted sesame oil 2 tablespoons reduced-sodium soy sauce 1 tablespoon grated fresh ginger 1 tablespoon minced garlic 4 teaspoons rice vinegar 1/2 teaspoon freshly ground pepper 1 1/2 pounds mixed mushrooms, such as shiitake (stemmed), oyster and white, thickly sliced 2 bunches scallions, cut into 2-inch pieces 1 tablespoon toasted sesame seeds (see Tip) 1. Preheat oven to 450°F. 2. Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add mushrooms and scallions and toss to coat. Transfer to a roasting pan. 3. Roast, stirring once or twice, until browned and cooked through, about 25 minutes. Sprinkle with sesame seeds. TIP: To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool. NUTRITION INFORMATION: Per serving: 109 calories; 6 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 12 g carbohydrate; 5 g protein; 4 g fiber; 205 mg sodium; 606 mg potassium. Nutrition bonus: Iron (25% daily value), Potassium (17% dv), Vitamin C (15% dv). 1 Carbohydrate Serving Exchanges: 2 vegetable, 1 fat

Tangelo Pork Stir-Fry Category: M Source: Eating Well, February 2007 HU: 4.59 Core: (C+1) Servings: 4 Posted by: ejwyatt (Emily) February 19, 2007 EW Notes: This stir-fry is complex with strips of tangelo zest and bright tangelo juice, a little sunshine on a midwinter night. Tangelos, hybrids of tangerines and pummelos (or grapefruit), are often labeled as minneolas or honeybells. Em’s Notes: I enjoyed the citrus notes in this stir-fry. I would bump up the crushed red pepper the next time for a little more heat. 2 tangelos, such as minneolas or honeybells 3 teaspoons toasted sesame oil, divided 1 pound pork tenderloin, trimmed of fat, cut into thin strips 2 medium shallots, thinly sliced 2 cloves garlic, minced 2 tablespoons minced fresh ginger 1/4 teaspoon crushed red pepper 2 red bell peppers, thinly sliced 2 stalks celery, thinly sliced 2 tablespoons reduced-sodium soy sauce 1 tablespoon rice vinegar 2 teaspoons cornstarch 1. Using a vegetable peeler, remove zest from tangelos in long strips. Cut the strips lengthwise into very thin pieces. Cut the tangelos in half and squeeze enough juice from them to get 1/2 cup. 2. Heat a large wok or skillet over medium-high heat. Swirl in 2 teaspoons oil, then add pork and cook, stirring, until just cooked, 2 to 3 minutes. Transfer to a plate. 3. Add the remaining 1-teaspoon oil to the pan along with shallots, garlic, ginger, crushed red pepper and the zest. Cook, stirring, for 1 minute. Add bell peppers and celery and cook, stirring constantly, until crisp-tender, about 2 minutes. Stir in the tangelo juice and soy sauce; bring to a simmer. Cook for 1 minute. 4. Whisk vinegar and cornstarch in a small bowl, then pour it into the pan along with the pork and its juices. Cook, stirring often, until thickened and bubbling and the pork is heated through, about 1 minute. NUTRITION INFORMATION: Per serving: 226 calories; 8 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 16 g carbohydrate; 25 g protein; 3 g fiber; 329 mg sodium; 562 mg potassium. Nutrition bonus: Vitamin C (220% daily value), Selenium (56% dv), Vitamin A (40% dv), Potassium (16% dv), Zinc (15% dv). 1 Carbohydrate Serving Exchanges: 1/2 fruit, 1 vegetable, 3 lean meat

Jambalaya Category: RP Source: Cooking Light, January 2000 (modified) HU: 5 Servings: 4 Posted by: Waneyvant February 21, 2007 Quick & Easy My Notes: Original CL recipe mixed everything together except the rice and shrimp, and cooked for 7 minutes, then fold in rice and shrimp and cook another 6 minutes. I thought the veggies should be sautéed first. Original recipe said it would yield 8 cups. I got about 7. 1 tsp olive oil 1 cup chopped onion 1/2 cup chopped celery 1/2 chopped bell pepper 6 oz chicken andouille sausage, cut into 1/4 inch slices (I used Amy's) 1 Tbsp canned tomato paste (I used tube) 1 tsp dried basil 3 garlic clove, minced 1 leaf bay leaf Cajun seasoning to taste (1 to 2 tsp) 2 (14.5 oz) canned diced tomatoes 1/2 pound peeled and deveined medium shrimp 3 cup warm, cooked white rice Hot sauce to pass (suggest Tabasco) Heat olive oil in a Dutch oven over medium high heat. Sauté onion, bell pepper, celery and garlic for 5 to 7 minutes or until veggies soften, stirring frequently. Add sausage; sauté another 5 minutes, continuing to stir frequently. Add spices, tomato paste and canned tomatoes; simmer about 10 to 12 minutes. Stir in shrimp, cook 6 minutes or until shrimp are done. Remove from heat and gently fold in cooked, warm rice. Serve in bowls with Tabasco. Note: original recipe called for Cajun recipe stewed tomatoes. I used plain-diced tomatoes and added my own Cajun spice to taste.

Spiced Spanish Almonds Category: A Source: Eating Well, April 2007 HU: 5.68 Core: No Servings: 12 (about ¼ cup serving size) Posted by: ejwyatt (Emily) February 22, 2007 EW Notes: Salty, sweet and laced with smoke – the perfect kind of almond for a party. If any remain the next day, savor them over a salad topped with sliced ripe pears and shaved Manchego cheese. Shopping Tip: Spanish Marcona almonds have recently become more popular and more available. They’re a little flatter than ordinary almonds, with a richer flavor. Always skinned, most Marcona almonds have already been sautéed in oil and lightly salted when you get them. For this recipe, select unsalted and oil-free nuts if you can, through either will work well. Find them in specialty stores or online at tienda.com. ¼ C light brown sugar 2 t ground cumin 1 t hot paprika 1 t dried thyme 1 t kosher salt ¼ t cayenne pepper 1 large egg white 1 T water 1 pound (about 3 cups) Marcona or raw whole almonds 1. Preheat oven to 275°F. Coat a large rimmed baking sheet with cooking spray. 2. Whisk brown sugar, cumin, paprika, thyme, salt and cayenne in a large bowl. Whisk egg white and water in a medium bowl until foamy. Add almonds and stir to coat, pour through a sieve to drain off excess egg white. Transfer the almonds to the bowl of spices; stir well to coat. Spread evenly on the prepared baking sheet. 3. Bake the almonds for 30 minutes. Stir, reduce the oven temperature to 200° and bake until the almonds are dry and golden, about 30 minutes more. Let cool before serving, about 20 minutes. NUTRITION INFORMATION: Per serving: 245 calories; 19 g fat (1 g sat, 12 g mono); 0 mg cholesterol; 12 g carbohydrate; 8 g protein; 5 g fiber; 99 mg sodium; 5 mg potassium. Nutrition bonus: Vitamin E (30% daily value)

Shrimp Creole Category: FS Source: Weight Watchers Online HU: 6 Servings: 4 Posted by: CJMartin717 (Cindy) February 23, 2006 WW: We gave our creole extra sizzle by using hot, smoked Spanish paprika. If you can't find it, use ground, smoked chili powder in its place. Cindy's Notes: I used half shrimp and half scallops and a can of cajun tomatoes that had corn and okra mixed in. I used cayenne pepper in place of half the black pepper to add extra heat. Ingredients 1 Tbsp. vegetable oil 1 Tbsp all-purpose flour 1 medium stalk celery, chopped 1 small onion(s), chopped 1 medium garlic clove(s), minced 1 medium green pepper(s), chopped 14 1/2 oz canned diced tomatoes, drained 2 Tbsp canned tomato paste 1/4 cup red wine 1 cup fat-free chicken broth 1 piece bay leaf

1/8 tsp paprika, smoked, hot Spanish variety 1/4 tsp dried basil 1/4 tsp dried oregano 1/4 tsp table salt 1/4 tsp black pepper 1 pound shrimp, peeled and deveined 2 Tbsp scallion(s), minced 1 Tbsp parsley, Italian, fresh, minced 1 Tbsp fresh lemon juice 2 cup cooked brown rice

Instructions Heat oil in a large skillet; stir in flour and cook over low heat, stirring occasionally, until mixture is smooth, about 5 minutes. Stir in celery, onion, garlic and pepper; sauté 5 minutes. Add canned tomatoes, tomato paste, wine, broth, bay leaf, paprika, basil, oregano, salt and pepper. Bring to a boil; reduce heat to low. Stir in shrimp and simmer 5 minutes. Stir in scallions, parsley and lemon juice; simmer 1 minute. Remove bay leaf. To serve, spoon 1/2 cup of rice into each of 4 bowls and top each with about 2 cups of shrimp creole.

Rosemary Shrimp Scampi Skewers Category: FS Source: Cooking Light, January 2006 HU: 5 Servings: 2 (serving size: 3 skewers) Posted by: Waneyvant February 24, 2007 Quick & Easy CL Notes: Threading olive oil-marinated shrimp on rosemary-branch skewers imparts a subtle herb flavor to the dish and a fantastic scent to your table. Bamboo skewers also work quite well. Serve with steamed haricots verts. Waney Notes: My fear that the rosemary would overpower the shrimp was unfounded. Quick and easy. I served with polenta cakes and a nice romaine salad. Would also make a great salad addition. I grilled these on the outdoor grill, instead of a grill pan. 1 tablespoon dry white wine 1 teaspoon fresh lemon juice 1 teaspoon olive oil 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 1 garlic clove, minced 18 large shrimp, peeled and deveined (about 3/4 pound) 6 (6-inch) rosemary sprigs Cooking spray Lemon wedges (optional) Combine first 6 ingredients in a zip-top plastic bag. Add shrimp to bag; seal and shake to coat. Marinate in refrigerator 30 minutes, turning bag occasionally. Working with 1 rosemary sprig at a time, hold leafy end of sprig in 1 hand. Strip leaves off sprig with other hand, leaving 1/2 inch of leaves attached to leafy end of sprig. Repeat procedure with remaining rosemary sprigs to make 6 rosemary skewers. Thread 3 shrimp onto each rosemary skewer. Heat a grill pan over medium-high heat. Coat both sides of shrimp skewers with cooking spray. Arrange 3 skewers on pan; cook 2 minutes on each side or until shrimp are done. Remove from pan; keep warm. Repeat procedure with remaining skewers. Serve with lemon wedges, if desired. CALORIES 208 (23% from fat); FAT 5.2g (sat 0.9g,mono 2.1g,poly 1.4g); PROTEIN 34.7g; CHOLESTEROL 259mg; CALCIUM 93mg; SODIUM 400mg; FIBER 0.1g; IRON 4.2mg; CARBOHYDRATE 2.4g

Asparagus with Anchovies & Garlic Category: V Source: Eating Well Website HU: 2 Servings: 4 (3/4 cup) Posted by: Classact75 (Eileen) February 24, 2007 Quick & Easy EW’s Notes: Think bold Caesar-salad flavors meet asparagus. This preparation will kick you in the taste buds with assertive garlic, spicy red pepper and rich, salty anchovy. Eileen’s Notes: This was easy and tasty but next time I’ll add shallots and double the crushed red pepper. 4 teaspoons extra-virgin olive oil 2 tablespoons minced garlic 1/4 teaspoon crushed red pepper 2 bunches asparagus, tough ends trimmed, cut into 1-inch pieces 1 tablespoon water 2 teaspoons anchovy paste or 1 anchovy fillet, minced Heat oil in a large skillet over medium-high heat. Add garlic and crushed red pepper and cook, stirring constantly, until the garlic is fragrant, 30 seconds to 1 minute. Add asparagus, water and anchovy; cook, stirring often, until the asparagus is tender-crisp, 5 to 6 minutes. Per serving: 93 calories; 6 g fat (1 g sat, 4 g mono); 8 mg cholesterol; 6 g carbohydrate; 4 g protein; 2 g fiber; 466 mg sodium; 270 mg potassium. Nutrition bonus: Folate (42% daily value), Vitamin A (25% dv), Vitamin C (15% dv). 1/2 Carbohydrate Serving Exchanges: 1 vegetable, 1 fat

Pork Tenderloin Kebabs Category: M Source: Cooking Light, March 2007 HU: 5.2 Core: + FP (Optional) - If you can sub or omit the pineapple juice and honey, then it's core. Servings: 8 Posted by: MRSCOUSCOUS February 24, 2007 CL Notes: Pineapple stars in the marinade as well as the skewers. Serve these with Mango Salsa and basmati rice. My Notes: This was really yummy! I used cut pineapple from the POG's salad bar, and canned pineapple juice. I marinated for closer to two hours. I used metal skewers and broiled everything. It was excellent. Served with Success brown Rice (which I undercooked - can you believe that? I had the timer going for something else and thought it was for the rice...DUH! So much for Success) and Mango Salsa which I won't post since it's a very common recipe, and I'm sure we have some iteration of it here.

Ingredients: 3/4 cup low-sodium soy sauce 1/4 cup honey 1/4 cup pineapple juice 1/4 cup fresh lime juice (about 2 limes) 1 1/2 tablespoons grated peeled fresh ginger 1 tablespoon olive oil 2 teaspoons minced garlic 1/4 teaspoon five-spice powder

1/2 teaspoon freshly ground black pepper 2 pounds pork tenderloin, trimmed and cut into 32 pieces 32 (1-inch) cubes fresh pineapple (about 1 medium) 16 (1-inch) pieces red onion (about 1 small)

Instructions: Combine first 9 ingredients in a large zip-top plastic bag; add pork. Seal bag and marinate in refrigerator 1 hour, turning occasionally. Prepare grill. Remove pork from bag, reserving 1/2-cup marinade. Thread 4 pork pieces, 4 pineapple cubes, and 2 onion pieces alternately onto each of 8 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray; grill 10 minutes or until done, turning and basting occasionally with reserved marinade. NUTRITION PER SERVING CALORIES 247(21% from fat); FAT 5.9g (sat 1.7g,mono 2.9g,poly 0.6g); PROTEIN 26.1g; CHOLESTEROL 67mg; CALCIUM 26mg; SODIUM 635mg; FIBER 1.2g; IRON 1.8mg; CARBOHYDRATE 21.9g

Shrimp, Asparagus & Pesto Fettuccine Main Dish Eating Well April 2007 HU: 6 Serves: 4 (2 Cups per serving) Posted by Scarehair (Carrie) February 25, 2007 Quick & Easy, Kid Friendly EW's Comments: The spring flavors of asparagus and pesto combine beautifully with fettuccine and shrimp in a light and simple pasta dish that works for family or casual entertaining. Carrie's comments: This will be a regular repeater at our house. The kids loved it and Dean and I liked being able to eat a pesto dish that won't put the pounds on. Great 30 minutes meal. I subbed clam juice for the white wine. I would love to try this with a homemade pesto when the basil is growing this summer. I would also add all veggies and fresh tomatoes from the garden. This could also be an easy pantry meal with any leftover rotisserie chicken. 8 ounces whole wheat fettuccine 1 pound asparagus, trimmed and cut into 1 " pieces (about 4 cups) 1/2 cup sliced jarred roasted red peppers. 1/4 cup prepared pesto 2 teaspoons extra virgin olive oil 1 pound raw shrimp, peeled and deveined 1 cup dry white wine. Freshly ground pepper to taste Bring a large pot of water to boil. Add fettuccine and cook for 3 minutes less than the package directions. Add asparagus and continue cooking until pasta and asparagus are just tender. Reserve 1/4 Cup of the cooking water, drain the pasta and vegetables and return to pot. Stir in pesto and peppers, cover to keep warm. Heat oil in a large skillet over medium heat. Add shrimp and cook, stirring occasionally, until pink, about 3 minutes. Add wine, increase heat to high and continue cooking until the shrimp are curled and the wine is reduced, about 3 minutes. Add the shimp to pasta, toss to coat, and add the reserved cooking water. Season with pepper and serve immediately. 303 cal; 8 g fat; 115 mg chol; 32g carb; 21 g protein; 6 g fiber; 284 mg sodium;

Giada’s Pizza Dough Category: SW Source: Bon Appetit, March 2007 Healthy Units: 3 Servings: 8 slices (12-14 inch pizza) Posted by: andygrammy (Claudia) Date: 2/25/07 B A Comments: This dough is easy to handle and will give you a crispy crust that's also tender. My Comments: Quick to make and very easy to handle. Great reviews on Epicurious. I preferred it when I reduced the olive oil to 2 tbsp. Edges were crisper on the outside, but puffy/slightly chewy on the inside. (per Recipe Builder, HU’s come out to 3 per slice, either way.) I let the crust rise for about 20-30 minutes after placing in a ventilated pan, then put on the toppings, (sparingly with the pizza sauce) and bake on the bottom rack of a 500 degree oven, for about 12-15 minutes. There are several versions in the magazine, including a dessert pizza. I just used my own ideas for toppings. 3/4 cup warm water (105°F to 115°F) 1 envelope active dry yeast 2 cups (or more) all purpose flour 1 teaspoon sugar 3/4 teaspoon salt 3 tablespoons olive oil (I liked it better with 2) Pour 3/4 cup warm water into small bowl; stir in yeast. Let stand until yeast dissolves, about 5 minutes. Brush large bowl lightly with olive oil. Mix 2 cups flour, sugar, and salt in processor. Add yeast mixture and 3 tablespoons oil; process until dough forms a sticky ball. Transfer to lightly floured surface. KNEAD dough until smooth, adding more flour by tablespoonfuls if dough is very sticky, about 1 minute. Transfer to prepared bowl; turn dough in bowl to coat with oil. Cover bowl with plastic wrap and let dough rise in warm draft-free area until doubled in volume, about 1 hour. PUNCH down dough. DO AHEAD Can be made 1 day ahead. Store in airtight container in refrigerator. ROLL out dough according to recipe instructions. (Start in center of dough, working outward toward edges but not rolling over them.)

Stir-Fried Szechuan Steak on Rice (M) Meat Source: Cooking Light, MARCH 2007 HU: 8 Servings: 4 Posted by CJMartin717(Cindy) February 25, 2007 Quick & Easy CL: Dark sesame oil has a distinctive nutty flavor and aroma. You can find it in the Asian section of the grocery store or at specialty markets. Total time: 31 minutes. Cindy's Note - I omitted the cilantro. This was delicious and very easy. 1 (3 1/2-ounce) bag boil-in-bag rice 1 (1-pound) flank steak, trimmed 1 teaspoon minced garlic (about 2 cloves) 1/2 teaspoon crushed red pepper 1/4 cup low-sodium soy sauce 2 teaspoons cornstarch 1 teaspoon sugar 2 teaspoons dark sesame oil 2 cups fresh sugar snap peas, trimmed (about 8 ounces) 1/4 cup chopped fresh cilantro 3 tablespoons chopped dry-roasted peanuts Cook rice according to package directions, omitting salt and fat. Set rice aside, and keep warm. Cut steak diagonally across grain into 1-inch-thick slices. Combine steak, garlic, and pepper in a bowl; toss well to coat. Combine soy sauce, cornstarch, and sugar in a small bowl, stirring with a whisk until smooth. Heat oil in a large nonstick skillet over medium-high heat. Add sugar snap peas to pan, and stir-fry 1 minute. Add meat mixture to pan, and stir-fry 2 minutes. Add soy sauce mixture to pan; stir-fry 1 minute or until sauce is slightly thick. Place about 1/2 cup rice on each of 4 plates; top each serving with about 1 1/4 cups steak mixture. Sprinkle each serving evenly with 1 tablespoon chopped cilantro and 2 1/4 teaspoons chopped peanuts. Yield: 4 servings NUTRITION PER SERVING CALORIES 363(29% from fat); FAT 11.8g (sat 3.6g,mono 5.5g,poly 2g); PROTEIN 29.8g; CHOLESTEROL 37mg; CALCIUM 64mg; SODIUM 641mg; FIBER 2.1g; IRON 3.4mg;

CARBOHYDRATE 31g

BANANAS IN BROWN SUGAR-RUM SAUCE D (Dessert) Source: Eating Well online HU: 4 Servings 2 Posted by: CJMartin717(Cindy) February 25, 2007 Quick & Easy EW: Bananas cooked in a delectable brown-sugar-rum sauce make for a quick yet impressive dessert. Cindy's Note: I was out of rum (how did that happen?); so, I subbed Amaretto and served this over coconut sorbet. I halved the recipe for one serving. 2 tablespoons brown sugar 1 teaspoon butter 1/2 teaspoon canola oil 2 tablespoons dark rum 1 teaspoon lime juice 1/8 teaspoon ground cinnamon 2 small bananas, quartered 1/4 cup low-fat vanilla yogurt Stir brown sugar, butter and oil in a medium skillet over medium heat until bubbling. Add rum, lime juice and cinnamon and cook until slightly thickened. Add bananas and cook, stirring, until tender. Divide between 2 bowls and top with a dollop of low-fat vanilla yogurt. NUTRITION INFORMATION: Per serving: 208 calories; 4 g fat (2 g sat, 1 g mono); 6 mg cholesterol; 38 g carbohydrate; 2 g protein; 3 g fiber; 11 mg sodium; 399 mg potassium. 2 1/2 Carbohydrate Servings

Baguette Category: Breads Source: CL HU's: 1 for 1/12 of a loaf Servings: 24 Posted by: HomeschoolMel Date: 2/26/07 CL Notes: A high baking temperature, a high ratio of water to solids, and a technique called autolyse produce the baguette's characteristic airy interior and crunchy crust. Tip for the home baker: As with any bread, resist the urge to add too much flour when kneading and shaping the dough. 1 package dry yeast (about 2 1/4 teaspoons) 1 1/4 cups warm water (100° to 110°) 3 cups bread flour, divided (about 14 1/4 ounces) 1 teaspoon salt Cooking spray 1 teaspoon cornmeal 1. Dissolve yeast in warm water in a large bowl, let stand 5 minutes. Lightly spoon flour into dry measuring cups, level with a knife. Add 2 3/4 cups flour to yeast mixture, stir until a soft dough forms. Cover and let stand 15 minutes. Turn dough out onto a lightly floured surface; sprinkle evenly with salt. Knead until the salt is incorporated and the dough is smooth and elastic (about 6 minutes); add enough of the remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel slightly sticky). 2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), 40 minutes or until doubled in size. (Gently press two fingers into dough. If an indentation remains, the dough has risen enough). Punch down dough; cover and let rest 5 minutes. Divide in half. Working with one portion at a time (cover remaining dough to prevent drying), roll each portion on a floured surface into 12inch rope, slightly tapered at ends. Place ropes on large baking sheet sprinkled with cornmeal. Lightly coat dough with cooking spray, and cover; let rise 20 minutes or until doubled in size. 3. Preheat oven to 450°. 4. Uncover the dough. Cut 3 (1/4-inch-deep) diagonal slits across top of each loaf. Bake at 450° for 20 minutes or until browned on bottom and sounds hollow when tapped. Calories 53; Fat 0.2g; Protein 2.1g; Carb 11.2g; Fiber 0.5g; Chol 0mg; Iron 0.8mg; Sodium 97mg; Calc 1mg.

Chunky Beet, Potato and Beef Soup (Borscht) Category: Soups/Stews Source: Reader's Digest Eat Well Stay Well Cookbook HU's: 7 Servings: 4 Posted by: HomeschoolMel Date: 2/26/07 RD's Notes: Here's a healthy, hearty version of borscht, the famous eastern European beet soup. You can make it ahead of time and reheat it. My notes: The portion size is very generous. I used frozen, sliced beets from our garden - they kept their texture perfectly and I was glad to discover that I can cook, slice and freeze beets for a mid-winter favorite. 2 teaspoons olive oil 6 scallions, thinly sliced 4 garlic cloves, minced 2 1/2 pounds fresh beets, peeled and cut into 1/2-inch cubes 3/4 pound all-purpose potatoes, peeled and cut into 1/2-inch cubes 2 carrots, thinly sliced 1/4 cup red wine vinegar 4 teaspoons sugar 1 teaspoon salt 1/4 teaspoon pepper 3/4 pound well-trimmed beef sirloin, cut into 1/4-inch chunks 1/4 cup reduced-fat sour cream 1. In a large saucepan, heat the oil over moderate heat. Add the scallions and garlic, and saute for 2 minutes or until the scallions are tender. 2. Add the beets, potatoes, carrots, vinegar, sugar, salt, pepper and 4 1/2 cups water. Bring to a boil, reduce the heat and simmer, covered for 30 minutes, or until the beets and potatoes are tender. Add the beef and cook for 3 minutes or until just cooked through. Serve topped with a dollop of sour cream. Calories 335; Fiber 5g; Protein 24g; Fat 8g; Chol 57mg; Sodium 765mg.

Chicken Breasts with Garlic and Parsley Category: Poultry, Quick & Easy Source: Jacques Pepin, Fast Food My Way Healthy Units: 6 Servings: 4 Posted by: MissVN Date: February 26, 2007 Notes: I used chicken cutlets and didn't cube them, I just cooked them a little longer. This could not have been easier or faster to prepare. Ingredients 1 1/2 pounds boneless skinless chicken breast, cubed 2 tablespoons Wondra® Quick-mixing flour 1/2 teaspoon salt 1/2 teaspoon fresh ground black pepper 1 teaspoon olive oil 1 tablespoon chopped garlic 3 tablespoons parsley, finely chopped 2 tablespoons unsalted butter 1 medium lemon, quartered Instructions 1. Dry the chicken cubes with paper towels and toss them with the flour, salt and pepper in a bowl. 2. Heat the oil in a 12-inch skillet over high heat until very hot but not smoking, add the chicken cubes, and cook in one layer, turning occasionally, for about 3 1/2 minutes. 3. Meanwhile, combine the garlic and parsley in a small bowl. Add the butter and parsley mixture to the skillet and saute for 1 minute longer, shaking the skillet occasionally to coat the chicken. 4. To serve, divide among four plates, add a wedge of lemon to each plate, and serve within 15 minutes.

Turkey-Jasmine Rice Meatballs with Baby Bok Choy Source: Cooking Light, Nov. 2004 HU: 5 Servings: 6 Posted by: Waneyvant Date: February 27, 2007 CL Notes: use a boxgrater to shred the ginger. Waney notes: sub 1 cup of leftover jasmine rice. Meatballs: 1 c. water 1/3 c. uncooked jasmine rice or other long grain white rice 1/4 c. dry breadcrumbs 1/4 c. chopped green onions 3/4 t. salt 1/4 t. freshly ground black pepper 1 1/4 pounds ground turkey 2 large egg whites 1 garlic clove, minced Cooking spray Bok choy: 6 baby bok choy (about 1 1/3 pounds) (can sub regular) 2 t. vegetable oil 1/4 c. chopped green onions 1 T. shredded peeled fresh ginger 1 garlic clove, minced 1 c. water 3/4 c. fat-free, less-sodium chicken broth 3 T. low-sodium soy sauce 1 1/2 t. sugar 1/2 t. crushed red pepper 1 1/2 T. dry sherry 2 t. cornstarch To prepare meatballs, bring 1 c. water to a boil in a small saucepan. Stir in jasmine rice; reduce heat, and simmer 15 minutes or until rice is almost tender. Drain; cool. Combine rice, breadcrumbs, and next 6 ingredients (through 1 garlic clove). Shape mixture into 18 meatballs. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add meatballs; cook 5 minutes, browning on all sides. Cover and reduce heat to medium; cook for 10 minutes or until done, turning often. Remove from heat; keep warm. While the meatballs cook, prepare bok choy. Cut each bok choy in half lengthwise. Rinse under cold running water; drain well. Arrange bok choy in a steamer basket, overlapping pieces. Heat oil in a Dutch oven over medium-high heat. Add 1/4 c. onions, ginger, and 1 garlic clove; sauté 30 seconds. Place steamer basket in pan. Combine water and next 4 ingredients (through red pepper); pour over bok choy. Bring to a boil; cover, reduce heat, and steam over medium-low heat 20 minutes or until bok choy is tender, rearranging bok choy after 10 minutes. Remove the bok choy and steamer basket from pan; cover and keep warm. Combine sherry and cornstarch; add to pan. Bring to a boil; cook 1 minute or until slightly thick. serving size: 3 meatballs, 2 bok choy halves, and 3 T. sauce

CALORIES 251 (35% from fat); FAT 9.8g; FIBER 1.9g

ADOBO-RUBBED PORK TENDERLOIN WITH BLACK BEAN PICO DE GALLO Source: Self Magazine Hus: 5 Serves: 4 Posted by: Kate (KateWD) February 27, 2007 From Red Mountain Spa in St. George, Utah. Give lean pork tenderloin a rubdown with executive chef Jim Gallivan's potent adobo chile mix. The spicy bean salsa topper adds fiber but not a lick of fat. Pork 6 tbsp paprika 2 tbsp freshly ground black pepper 2 tbsp coarse salt 1 tbsp chili powder 2 tbsp brown sugar 3 pinches cayenne pepper 24 oz pork tenderloin, trimmed, cut into 3- to 4-oz pieces 1/2 cup arugula, loosely packed Pico de gallo 2 cups cooked black beans 4 medium tomatoes, diced 1/2 cup diced red onion 1/2 cup chopped green onions 1/2 cup chopped fresh cilantro 2 tbsp minced jalapeño pepper 2 tbsp fresh lemon juice 1 tbsp chili powder 1/4 tsp salt For pork: Preheat oven to 350°F. In small bowl, mix paprika, black pepper, salt, chili powder, sugar, and cayenne. Rub both sides of each tenderloin piece with spice mixture. Preheat oven-safe skillet over medium-high heat and pan-sear pieces until golden brown on both sides. Transfer to oven until done (6 to 8 minutes for each inch of thickness). To make pico de gallo, mix all ingredients. Serve 1/2 cup over tenderloin. Nutritional analysis per serving: 246 calories, 9 g fat (3 g saturated fat), 17 g carbohydrates, 26 g protein, 5 g fiber

Ginger Chicken Delight Source Woman’s Day Magazine HUs: 6.5 Serves: 4 Posted by: Kate (KateWD) February 27, 2007 Kid Friendly This is an old favorite from Woman’s Day many years ago, my DD’s favorite dish when she was a little girl. This recipe is quick, easy, versatile, ready in 20 minutes and delicious. I serve this with steamed rice and mixed Asian veggies. You can sub chicken breasts for the thighs, use fresh or powdered ginger and garlic, and any fruit juice you have on hand. 6 boned and skinned chicken thighs (about 1 ½ lbs) 1/3 cup flour 1 T vegetable oil ½ cup fruit juice (such as orange, apple, or pineapple) 2T honey 2 T light soy sauce 1 T grated fresh ginger or ½ tsp ground 2 tsp minced fresh garlic or ½ tsp powder Slice each thigh into 2 long pieces. Shake chicken pieces and flour in a closed plastic bag to coat. Heat oil in large non-stick skillet over medium high heat. Cook chicken 3-4 minutes per side until lightly browned outside but still pink in center. Mix juice, honey, soy sauce, ginger and garlic. Pour over chicken. Cook, stirring a few times, 1-2 minutes until chicken is no longer pink in center and sauce thickens slightly (if sauce becomes too thick, stir in up to ¼ cup water. Per serving: 291 calories, 9 grams fat.

Double-Chocolate Icebox Cookies Category: Desserts Vegetarian Times, May, 2005 Makes 24 Cookies HU Per Cookie: 1.5 Posted by DebMj1 February 28, 2007 VT Notes: Look out! These are addictive. As with all icebox cookies, the dough can be made ahead and kept in the refrigerator for several days. Deb's Notes: I followed the recipe until I came to the drizzling chocolate. 4 ounces would be way too much! I used an ounce of bittersweet mixed with an ounce of semisweet and it was perfect. These ARE really addictive! 3/4 cup unbleached all-purpose flour 1/4 cup unsweetened cocoa powder 1/4 tsp. baking soda 1/8 tsp. salt 4 Tbs. unsalted butter, softened 1/3 cup granulated sugar 1/3 cup light brown sugar 1 large egg white 1 tsp. vanilla extract 4 oz. chopped semisweet chocolate, melted (I cut this back to 2 ounces and used a combination of bittersweet and semisweet chocolate - see notes) Mix flour, cocoa, baking soda and salt in medium bowl. Set aside. Using electric mixer on medium speed, beat butter and both sugars in large bowl until light and fluffy, 2 to 3 minutes. Beat in egg white and vanilla. Add dry ingredients, and beat until dough is formed. Turn dough out onto sheet of wax paper, and shape into 6-inch log. Wrap log in wax paper, and freeze 1 to 3 hours, until very firm, or refrigerate overnight. Preheat oven to 350F. Grease two baking sheets. Cut log into 24 1/4-inch slices, and place slices 1 inch apart on prepared baking sheets. Bake 8 to 10 minutes, or until set. Remove from sheets, and cool on wire racks. Using fork, drizzle melted chocolate over cooled cookies in zigzag pattern. Let chocolate set.

Roasted Cauliflower with Browned Butter Category: Vegetables Cooking Light March, 2007 Servings: 4 HU: 1 Posted by DebMj1 February 28, 2007 Deb's Notes: Really good flavor, but I think it needs more browned butter than the recipe originally called for. I used 1 1/2 Tbsps of butter and it seemed about right. Adds 1/2 point to each serving. CL Notes: Roasted cauliflower has a savory caramelized crust and is tender and creamy inside. The roasting process coaxes maximum flavor from the cauliflower. 6 cups cauliflower florets (about 1 head) Cooking spray 1/4 teaspoon salt 1/4 teaspoon black pepper 2 teaspoons butter (I used 1 1/2 Tbsps) Preheat oven to 400°. Arrange cauliflower in a single layer on a baking sheet coated with cooking spray. Coat cauliflower with cooking spray; sprinkle with salt and pepper. Bake at 400° for 25 minutes, turning cauliflower twice. Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned. Combine cauliflower and browned butter in a bowl, and toss gently to coat. Yield: 4 servings (serving size: 1 cup) NUTRITION PER SERVING CALORIES 53(37% from fat); FAT 2.2g (sat 1.2g,mono 0.5g,poly 0.1g); PROTEIN 3g; CHOLESTEROL 5mg; CALCIUM 45mg; SODIUM 183mg; FIBER 1.3g; IRON 0.9mg; CARBOHYDRATE 7.5g

Cider-Brined Porkchops Main Dish Eating Well April 2007 HU: 6 Servings: 4 Posted by: Scarehair (Carrie) February 28, 2007 EW's Comments: Once brined, these chops can be pan-fried, broiled or grilled. The main caution here is to not overcook them. Brining (soaking in a salt solution) helps keep the chops firm and juicy, but even brining will not prevent dry hard chops if overcooked. Bone-in rib chops at least 1-inch thick are the best choice for this recipe, and each one is typically large enough to feed two people. Using the thicker chops and dividing them before serving is much better than trying to cook super-thin chops, which can easily be overcooked before they are brown on the outside. Carrie's comments: I used thin chops AND left them cooking much longer in the sauce before DH made it home from work. They were juicy and fabulous. The fresh sage really stands out in this. I used much more sage, ginger and pepper than called for. DH and I loved the apples and onions in every bite. Cider Brine: 2 Cups apple cider 1 Cup water 1/4 Cup kosher salt 1/4 Cup honey 1/8 tsp ground cinnamon 2 Cups ice Chops & Sauteed Apples: 2 bone-in pork rib chops (about 1 3/4 lbs, 1 1/4" thick), trimmed of fat 1 tsp chopped fresh sage (I used at least a Tablespoon) 1 teaspoon fresh ground pepper 1/4 teaspoon ground ginger, divided 2 teaspoons extra-virgin olive oil 1 teaspoon butter 1/2 Cup thinly sliced onion 1/2 Cup white wine (sub extra cider if you want) 1 tart apple, peeled and thinly sliced 1/2 Cup apple cider 1. To prepare cider brine: Pour cider and water into a bowl (I poured it directly into a gallon ziploc) and stir in salt until dissolved. Stir in honey and cinnamon until the honey is dissolved. Add ice and check to see that the mix registers 45 degrees or lower on an instant read thermometer. 2. To prepare chops & apples: Place chops in a large sealable bag. Carefully add the brine to the bag, seal, and place in a bowl to prevent spills. Refrigerate for at least 3 hours and up to 8 hours. 3. Combine sage, pepper and 1/8 tsp ginger in a small bowl. Remove chops from brine (discard bag and brine). Sprinkle both sides of the chops with the sage mixture. 4. Heat a large heavy skillet over medium heat. Add oil and the chops. Cook until lightly browned, 2-3 minutes per side. Transfer chops to a plate. 5. Melt butter in the pan. Add onion, stir to coat, cover and cook, stirring often, until starting to turn translucent and brown, 2-3 minutes. Add wine and stir, scraping up any browned bits; cook for 1 minute. Stir in apple, apple cider, and 1/8 tsp ginger; bring to a boil. Nestle the chops in the sauce, reduce heat to a simmer, cover and cook for 3 minutes (this is where I extended cooking time while waiting for DH to come home). Turn the chops, cover and cook until an instant read thermometer registers 145 degrees, 3-5 minutes. Transfer chops to a warm platter and tent with foil. Bring the sauce in the pan to a boil and cook until it is syrupy, 3-4 minutes. Spoon the sauce over the chops and serve.

260 calories; 12 g fat; 74 mg cholesterol; 8 g carbs; 22 g protein; 1 g fiber; 369 mg sodium; 490 mg potassium

Curry-Crumbed Pork Chops Category: Pork Source: Cooking Pleasures Feb/Mar 2007 (via Let's Get Cooking Newsletter) HU: 6 with my changes Serves 2 Posted by CrissyBear (Christine) February 28, 2007 My notes: I used nonfat yogurt, boneless center cut pork chops, 1-1/2 tsp curry and only 2 tsp canola oil, making this 6 points (266 calories/10g fat/1g fiber). 3/4 cup plain yogurt 1 tsp dry mustard 1/4 tsp salt 1/4 tsp pepper 3 Tbsp thinly sliced green onion 2 bone-in center cut rib pork chops (3/4 inch thick) 1 Tbsp canola oil 1/3 cup panko 1 t curry powder 1. Heat oven to 375. Combine yogurt, mustard, salt and pepper in small bowl. Reserve 1/4 of the yogurt mixture' stir green onion into the remaining yogurt mixture. Brush reserved yogurt mixture onto both sides of pork chops. 2. Heat oil in large nonstick skillet over medium high heat until hot. Cook pork 4-6 minutes or until golden brown, turning once. Remove pork, place on foil-lined baking sheet. 3. Combine panko and curry powder, stir into drippings in skillet. Spread over top of pork. 4. Bake 8-12 minutes or until pork is pale pink in center. Serve with yogurt sauce. Per serving (as written): 310 calories, 16 g fat, 1 g fiber.

Caribbean-Style Black Bean Soup Category: Soups/Stews (ST) Source: Fix It and Forget It Lightly HU: 1.5 Core: Yes Servings: 8 Posted by: Emily (EJWyatt) February 28, 2007 Em’s Notes: I thought that the servings were too small and made this into 4 servings. At 4 servings the HU’s increase to 4 per serving. I stayed with 1T of sour cream on each serving and used sherry vinegar in the soup. 1 lb. dried black beans, washed and stones removed 3 onions, chopped 1 green bell pepper, chopped 4 cloves garlic, minced ¾ C lean cubed ham 1 T olive oil 1 T ground cumin 2 t dried oregano 1 t dried thyme 1 t salt ½ t black pepper 3 C water 2 T vinegar (I used sherry vinegar) ½ C fat-free sour cream (I used ¼ C of the fat-free sour cream) Fresh chopped cilantro Soak beans overnight in 4 quarts of water. Drain. Combine soaked beans, onions, green pepper, garlic, ham, oil, cumin, oregano, thyme, salt, pepper, and 3 cups fresh water. Stir well. Cover, cook on low 8-10 hours, or on high for 4-5 hours. For a thick soup, remove half of the cooked bean mixture and puree until smooth in a blender or mash with potato masher. Return to cooker. If you like a soupier soup, leave as is. Add vinegar and stir well. Serve soup with 1T sour cream in the middles of each individual serving, topped with fresh cilantro. CALORIES 100; FAT 3.0g (sat 0.5g); PROTEIN 5g; CHOLESTEROL 5mg; SODIUM 880mg;

FIBER 4g; CARBOHYDRATE 14g

Vegetable Udon Sauté Category: Vegetarian/Meatless (VG) Source: Moosewood Restaurant Low-Fat Favorites HU: 6 Core: No Servings: 4 Posted by: Emily (EJWyatt) February 28, 2007 Moosewood Notes: This savory dish of noodles and vegetables is welcome any time of the year. If asparagus is not in season, substitute a green vegetables such as broccoli, snow peas or green beans. 1 oz. dried shiitake mushrooms 2 T dry sherry or sake 2 T soy sauce 2 C water 1 medium onion 2 red or yellow bell peppers (or 1 of each) [I used one of each] 1 lb. asparagus 2 t dark sesame oil 2 t grated fresh ginger root ½ lb. udon noodles or linguine 2 t cornstarch, dissolved in 1T cold water 2 or 3 scallions, sliced on the diagonal In a small saucepan, combine the shiitake mushrooms, sherry or sake, soy sauce, and water. Bring to a boil, then lower the heat, cover and simmer for 15 minutes. Set aside to cool. Meanwhile, bring 3 quarts of water to a boil in a large pot. While the shiitake simmer and the water heats, peel and thinly slice the onion. Seed the peppers and slice into long thin strips. Snap off and discard the tough ends of the asparagus and diagonally slice the spears and tender stalks into 2-inch pieces. Drain the shiitake and reserve the stock. Slice off and discard the shiitake stems and thinly slice the caps. In a nonstick skillet, sauté the onions in the oil for 5 minutes. Stir in the peppers, shiitake caps, and ginger and cook until the vegetables are just tender, 5 to 10 minutes. Stir occasionally, adding some of the reserved shiitake stock if needed. When the pot of water is boiling, ease in the asparagus and cook just until tender, about 3 minutes. Remove them with a sieve or slotted spoon and set aside. Then cook the udon noodles in the boiling water for 7 to 10 minutes, until al dente. Drain and rinse the noodles with cold water to remove the excess starch. (If using linguine, rinsing is not necessary.) Add the remaining shiitake stock and the dissolved cornstarch to the vegetables and simmer until the sauce thickens. Stir in the asparagus and the cooked noodles and gently toss to coat and heat the noodles. Sprinkle with the scallions and serve. CALORIES 313; FAT 5.3g (sat 0.9g, poly 1.9, mono 1.6g); PROTEIN 12.3g; CHOLESTEROL 49mg; SODIUM 424mg; FIBER 3.8g; CARBOHYDRATE 56.4g

Another Shepherd’s Pie Category: Vegetarian/Meatless (VG) Source: Moosewood Restaurant Low-Fat Favorites HU: 4 Core: C+0.5 Servings: 6 Posted by: Emily (EJWyatt) March 3, 2007 Moosewood Notes: On damp chilly nights, this hearty casserole is especially welcome. Although the recipe may seem complicated at first, it actually breaks down into 3 easy pieces: the mashed potatoes, the vegetable layer, and the mushroom gravy. If you like, you can make the casserole ahead and bake it later. Once the mashed potatoes and the vegetables are layered in the baking dish, it will keep fine, covered and refrigerated, for several days. Later just make the mushroom gravy while the casserole bakes and you have a fancy dinner in no time. When you cook the potatoes, cover them generously with water, since you will need about 3 cups of potato stock later in the recipe. Em’s Notes: I chose to mix the mushroom gravy into the vegetable layer and bake this more traditionally with the garlic-mashed potatoes on top. It was delicious and very filling. Mashed Potatoes: 5 C peeled, cubed potatoes (I left the peel on, as I prefer my mashed potatoes that way) 4 cloves garlic, peeled ½ to 1 t salt Vegetable Layer: 1 ½ C chopped onions 2 t canola oil 1 C peeled sliced carrots (about ½” thick) 3 C cored and sliced cauliflower (I cored and broke into small florets) 1 C diced red or green bell peppers (I used green) ½ C kasha ¼ C dry red wine or sherry (I used red wine) 2 t dried dill (this looks like a lot, but you need it) ½ t dried marjoram 1 T soy sauce Salt and pepper to taste

Another Shepherd’s Pie (continued) Mushroom Gravy: 5 C sliced mushrooms (about 12 ounces) 1/3 C dry sherry (I used red wine) 1 ½ T soy sauce ¾ t dried marjoram 2 ½ T cornstarch dissolved in 2 T cold water Ground black pepper to taste In a sauce pan, combine the potatoes, garlic, salt in about 5 C of water, cover and bring to a boil. Simmer until potatoes are tender, about 15 minutes. While the potatoes cook, in a large non-stick skillet, sauté onions in the oil for 5 minutes, stirring frequently. Add the carrots and cauliflower, cover, and sauté for another 5 minutes. Stir in bell pepper, kasha, wine or sherry, dill marjoram, and soy sauce. Drain and set aside the cooked potatoes, reserving the potato stock, which you will need for the kasha, for mashing the potatoes and the gravy. Add 1 ½ C of the potato stock to the vegetables and kasha, cover, and simmer for about 10 minutes, until tender. Add salt and pepper to taste. Preheat oven to 350°. Meanwhile, mash the potatoes in a large bowl with about ½ C of their stock. Evenly spread the mashed potatoes on the bottom of a lightly oiled or sprayed 8X12-inch baking dish. Layer the vegetable and kasha mixture on top. Bake, uncovered, for 15 minutes. While the casserole bakes, combine the mushrooms, sherry, soy sauce, marjoram and 1 ½ C of the reserved potato stock in a saucepan and simmer until the mushrooms soften and release their juices, about 10 minutes. Whisk the dissolved cornstarch into the gravy and stir continuously for a few more minutes, until it thickens. Add pepper to taste. To serve, cut the shepherd’s pie into 6 pieces and ladle some gravy on top of each serving. Garnish with parsley or scallions, if desired. CALORIES 227; FAT 2.6g (sat 0.4g, poly 1.3, mono 0.5g); PROTEIN 6.2g; CHOLESTEROL 0mg; SODIUM 699mg; FIBER 6.7g; CARBOHYDRATE 44.4g

Feta-Topped Chicken with Orzo Category: Main Meals/Poultry Source: The One-Dish Chicken Cookbook HU: 8 Core: No Servings: 4 Posted by: MRSCOUSCOUS (Lesley) 3/3/07 My notes: This was incredibly easy! The original recipe calls for bone-in/skin-on chicken breasts, but the boneless/skinless worked out just fine. I probably used 1.5 tsp of feta per chicken breast, which was plenty. I bet that saved a point or two. I suppose that this could be made Core by using FF feta and brown rice…I’m not sure how to adjust the cooking time, though. Ingredients: 1 14.5 ounce can diced tomatoes, in juice 1/2 cup chopped green onions 1 large garlic clove, minced 1 teaspoon dried oregano pinch cayenne pepper pinch cinnamon 1 cup low-sodium chicken broth 1 cup orzo 4 4 ounce boneless skinless chicken breast 1 tablespoon olive oil 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper 3 ounces crumbled feta cheese Instructions: Heat oven to 400. Spray a 12x8 inch baking dish with cooking spray. Stir the tomatoes and their juice, the green onions, garlic, oregano, cinnamon and cayenne together in a medium bowl. Stir in the chicken broth. Spread orzo over the bottom of the prepared pan; pour tomato mixture over the orzo. Stir to combine. Top with the chicken; drizzle chicken w/ olive oil. Season with salt and pepper. Bake for 30 minutes. Sprinkle the feta over the top of the chicken; bake for an additional 15-20 minutes, or until chicken is no longer pink in the thickest portion when cut with a knife. Serve. Nutritionals: 402 Calories; 11g Fat (24.2% calories from fat); 39g Protein; 39g Carbohydrate; 3g Dietary Fiber; 85mg

Cholesterol; 469mg Sodium. Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Filet Mignon with Sherry Mushroom Sauce Category: Main Meals/Beef Source: Cooking Light, March, 2007 HU: 5 Core: No Servings: 4 Posted by: MRSCOUSCOUS (Lesley) 3/3/07 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick) 1/2 teaspoon salt 1/4 teaspoon black pepper 2 teaspoons butter, divided 1 1/2 cups presliced mushrooms 2 tablespoons chopped shallots 1 teaspoon bottled minced garlic 1/2 cup fat-free, less-sodium beef broth 1/4 cup dry sherry 2 teaspoons cornstarch 2 teaspoons water Sprinkle beef with salt and pepper. Melt 1 teaspoon butter in a large nonstick skillet over medium-high heat. Add beef to pan; cook 3 1/2 minutes on each side or until desired degree of doneness. Remove beef from pan; keep warm. Melt remaining 1 teaspoon butter in pan. Add mushrooms, shallots, and garlic to pan; sauté 3 minutes. Stir in broth and sherry. Combine cornstarch and 2 teaspoons water in a bowl, stirring until smooth. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Yield: 4 servings (serving size: 1 steak and about 1/4 cup sauce) NUTRITION PER SERVING CALORIES 219(43% from fat); FAT 10.5g (sat 4.4g,mono 3.8g,poly 0.4g); PROTEIN 25.3g; CHOLESTEROL 76mg; CALCIUM 12mg; SODIUM 420mg; FIBER 0.4g; IRON 3.3mg; CARBOHYDRATE 3.3g

Fettuccine with Bacon, Peas and Parmesan Category: Rice/Pasta/Grains Source: Cooking Light, March, 2007 HU: 6 Core: No Servings: 4 Posted by: MRSCOUSCOUS (Lesley) 3/3/07 CL Notes: Garlic bread and green salad will complete the menu with this quick pasta toss. Shake a dash of red pepper flakes over the dish for just a hint of heat. My Notes: I WOULD STRONGLY SUGGEST RESERVING ONLY ¼ C. OF THE PASTA WATER!! The one reviewer on CL.com said they thought ¾ c. might have been a misprint, so I cut back to ¼ c. and add more if you need it. This was good….very mild sauce, but that lets the bacon taste come through. I used De Cecco whole wheat linguini instead of the fresh fettuccine, which may or may not have saved me a point or two. I would make this in a BIG skillet so that you have room to combine the pasta and sauce. 1 (9-ounce) package fresh fettuccine pasta 2 slices smoked center-cut bacon 1/2 cup chopped onion 2 teaspoons bottled minced garlic 1 tablespoon chopped fresh thyme 1/2 cup frozen green peas 1/2 cup chopped green onions 1/3 cup half-and-half 2 teaspoons butter 1/2 teaspoon salt 1/8 teaspoon black pepper 1/4 cup shredded Parmesan cheese Cook pasta according to package directions, omitting salt and fat. Drain pasta, reserving 3/4 cup cooking liquid. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving drippings in the pan; crumble. Add 1/2 cup chopped onion, bottled minced garlic, and chopped fresh thyme to drippings in pan; sauté 2 minutes. Stir in green peas; sauté 1 minute. Add green onions to pan; sauté 1 1/2 minutes. Add pasta, reserved cooking liquid, and half-andhalf to pan; cook 1 minute or until thoroughly heated, tossing to combine. Remove from heat. Add butter, salt, and pepper to pan; toss until butter melts. Sprinkle with crumbled bacon and Parmesan cheese. Yield: 4 servings (serving size: 1 1/4 cups) NUTRITION PER SERVING CALORIES 313(28% from fat); FAT 9.9g (sat 4.5g,mono 3.8g,poly 0.4g); PROTEIN 14.2g; CHOLESTEROL 22mg; CALCIUM 145mg; SODIUM 747mg; FIBER 3.7g; IRON 0.7mg; CARBOHYDRATE 43.1g

Slow-Roasted Rosemary-and-Garlic Chicken Source: Cooking Light, November 1998 HU: 4 Servings: 6 Posted by: Waneyvant Date: March 4, 2007 CL Notes: You'll need at least at 4-quart slow cooker to cook the whole bird. It also cooks nicely in the larger, oval-shaped cooker. My notes: This was special company good! served with mashed potato casserole and green beans with bacon balsamic viniagrette from the Complete Cooking Light, 5 star meal! 10 garlic cloves, minced 2 tablespoons chopped fresh rosemary 1 (5- to 6-pound) roasting chicken 5 garlic cloves 4 (3-inch) rosemary sprigs 1/4 cup orange juice 1 tablespoon balsamic vinegar Combine minced garlic and chopped rosemary. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub garlic mixture under loosened skin over breast and drumsticks. Place 5 garlic cloves and rosemary sprigs into the body cavity. Place chicken, breast side down, in an electric slow cooker. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove chicken from slow cooker, reserving drippings. Discard skin from chicken. Place a zip-top plastic bag inside a 2-cup glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat. Add orange juice and vinegar to saucepan; bring to a boil. Reduce heat; simmer 10 minutes. Yield: 6 servings (serving size: 3 ounces chicken and 1/3 cup sauce) CALORIES 175 (33% from fat); FAT 6.4g (sat 1.7g,mono 2.3g,poly 1.5g); PROTEIN 25g; CHOLESTEROL 76mg; CALCIUM 27mg; SODIUM 74mg; FIBER 0.2g; IRON 1.3mg; CARBOHYDRATE 3g

Mashed Potato Casserole Source: Complete Cooking Light HU: 5 Servings: 6 Posted by: Waneyvant Date: March 4, 2007 Waney Notes: it took 42 minutes for the casserole to look puffy and brown. I also added some additional salt. 2 pounds baking potatoes, peeled and cut into 1-inch pieces 1 (8 oz) tub fat-free cream cheese (i used block) 1 cup low-fat sour cream 1/2 tsp. garlic powder 1/4 tsp. salt (i used 1/2 tsp) 1/4 tsp. black pepper (i used white) cooking spray 1 T. butter or stick margarine, melted 1/2 tsp. paprika Preheat oven to 350. Place potato in a saucepan, add water to cover. Bring to a boil; cover, reduce heat, and simmer 15 minutes or until tender. Drain. Combine potato, cream cheese and next 4 ingredients in a bowl. Beat at medium speed of a mixer for 2 minutes or until smooth. Spoon into an 11 x 7 inch baking dish coated with cooking spray. Drizzle melted butter over top. Sprinkle with paprika. Bake, uncovered at 350 for 30 minutes. Serving size: 1 cup. Cal: 223 (28% from fat); 7 g. fat; 2.6 g. fiber

Black & White Tuna with a Wasabi-Soy Glaze Source: Deb's creation HU: 5 per serving Servings: 3 Posted by DebMj1 March 5, 2007 Quick & Easy Deb's Notes: This is a cross between the Sesame-Crusted Tuna with Wasabi-Ponzu Sauce from CL, and a fantastic tuna dish from our favorite restaurant, the Apollo Grill. 10 ounces ahi tuna 2 Tbsps. low sodium soy sauce 1/2 tsp wasabi paste 1/4 tsp. packed brown sugar 1 1/2 Tbsps. white sesame seeds 1 1/2 Tbsps. black sesame seeds 1 tsp. vegetable oil Combine soy sauce, wasabi and brown sugar and marinate tuna in mixture for at least 10 minutes. Combine black and white sesame seeds on a plate. Remove tuna from marinade and dredge in sesame seeds. Heat oil over medium-high heat until hot. Add tuna and cook on each side for 3 minutes for medium or until desired degree of doneness. .

Risotto with Wild Mushrooms and Asparagus Category: Rice/Pasta or Vegetarian Cooking Light 2001 Annual HU: 5.0 Servings: 6 Posted by DebMj1 March 5, 2007 Deb's Notes: I halved this recipe when I made it and it required an extra 1/2 cup of chicken stock to cook sufficiently. I'm guessing the stock called for when making the full recipe would be sufficient. I may try a sub for the dried chanterelles next time because they were *gasp* $5.00 for 1/2 ounce. It looks like hedgehog mushrooms are often used as a sub, and porcini are also a possibility. This would be wonderful served with a carved tenderloin and salad, or you can just eat it as a vegetarian main dish as I did. 1/2 oz. dried chanterelle mushrooms 8 sundried tomatoes, packed without oil 2 cups boiling water 2 cups (2-inch) sliced asparagus (about 3/4 pound) 3 cups fat-free, low-sodium chicken broth 1 1/2 Tbsps. oil 1/3 cup finely chopped shallots 4 garlic cloves, minced 8 ozs. cremini mushrooms, sliced 1 1/2 cups uncooked Arborio or other short grain rice 1/2 cup dry white wine 1/4 tsp. salt 1/4 tsp. black pepper 2 Tbsps (1/2 ounce) grated Parmigiano-Reggiano or fresh Parmesan cheese 2 Tbsps. chopped fresh parsley Combine first 3 ingredients in a bowl; cover and let stand 30 minutes or until soft. Drain in a colander over a bowl, reserving 1 cup soaking liquid. Chop tomatoes and chanterelles; set aside. Steam asparagus, covered, 3 minutes or until crisp-tender; set aside. Bring reserved soaking liquid and broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat. Heat oil in a large nonstick skillet over medium heat (I used a saucepan). Add shallots, garlic and cremini mushrooms; saute 6 minutes or until tender. Stir in chanterelles, tomatoes, wine, salt and pepper; cook 2 minutes or until wine is nearly absorbed. Stir in 1/2 cup broth mixture; cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth mixture is absorbed before adding the next portion (about 25 minutes total). Add asparagus and cheese, and cook 1 minute. Remove from heat; sprinkle with parsley. Serve immediately.

Cauliflower Gruyére au Gratin Source: MealsForYou.com HU's: 2 per serving Servings: 6 Posted by: Aimster04 3/6/07 Amy's Notes: A simple and tasty way to prepare cauliflower. This recipe gives 6 very generous servings. I have sprinkled chopped scallions over the dish prior to serving. The original recipe called for regular half and half and unsalted butter, I subbed in the fat free half and half and light butter. 2.50 pounds (1 head) cauliflower, leaves trimmed 2 Tbs. unsalted light butter 1-1/2 Tbs. all purpose flour 1 cup fat free half and half 1/2 cup Gruyère cheese, grated Place whole cauliflower in 1 inch water in a covered saucepan over medium high heat. Steam 10-12 minutes until almost tender. Melt butter in a small saucepan over medium heat. When bubbly, stir in flour to combine. Gradually stir in half and half. Cook 4-5 minutes, stirring constantly until sauce thickens. Remove from heat. Stir in cheese and salt and pepper to taste until cheese is melted. Preheat oven to 400°F. Place cauliflower in a casserole dish sprayed with Pam. Pour cheese sauce over cauliflower. Bake 7-10 minutes until bubbly and top is golden. Per Serving: 135 Calories; 5g Fat; 5g Dietary Fiber

Chicken, Penne & Asparagus Salad S (Salads) Source: Weight Watchers Magazine, March/April 2007 HU: 6 Servings: 4 Posted by: CJMartin717(Cindy) March 7, 2007 Quick & Easy WW Note: If Old Bay seasoning isn't handy, you can use an equal amount of poultry seasoning. Cindy's Note: This was very good served immediately; but, held up well for lunch the next day also. I halved the recipe for two servings and used seeded, plum tomatoes. 1/2 pound boneless, skinless chicken breasts, cut into 1/2-inch wide strips 2 teaspoons Old Bay seasoning 1/4 pound penne (about 1 1/3 cus) 1 pound asparagus, trimmed and cut diasonally into thirds 2 medium tomatoes, chopped 1 cup chopped fresh basil 1/4 cup shredded Romano Cheese 2 garlic cloves, minced 1 tablespoon extra-virgin olive oil 1/4 teaspoon salt Sprinkle chicken with Old Bay seasoning. Spray a large nonstick skillet with cooking spray and set over medium-high heat. Add the chicken and cook, turning occasionally, until browned on the outside and cooked through (about 8 minutes). Meanwhile, cook the pasta according to package directions, omitting the salt if desired. With a slotted spoon, transfer pasta to a colander, leaving the boiling water in the pot. Rinse the pasta under cold running water; drain and immediately transfer to a large bowl. Add the asparagus to the boiling water and cook until crisp-tender, about 3 minutes. Rinse under cold running water to stop the cooking; drain and add to the pasta. Add chicken, tomatoes, basil, cheese, garlic, oil and salt; toss well to combine. Serve at once. Per serving (about 1-1/2 cups): 273 calories; 8 g fat; 2 g saturated fat; 39 mg cholesterol; 411 mg sodium; 29 g carbs; 3 g fiber; 21 g protein; 136 mg calcium.

Coffee and Molasses-Brined Pork Chops Source: Cooking Light, June 2004 HU: 5 Servings: 4 Posted by: Waneyvant Date: March 7, 2007 This brine is also excellent with chicken thighs and drumsticks, and pork or beef ribs. Can use any type of hardwood chips. 2 c. water 1 1/2 c. chilled strong brewed coffee 1/4 c. kosher salt 3 T. dark brown sugar 2 T. molasses 1 T. Worcestershire sauce 1 c. ice cubes 4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick) 1 c. hickory wood chips 1/8 tsp. kosher salt 8 tsp. Pepper-Garlic Spice Rub (recipe on next page) Cooking spray Combine first 6 ingredients in a large bowl, stirring until salt and sugar dissolve. Pour salt mixture into a large zip-top plastic bag. Add ice and pork; seal. Refrigerate for 3 hours, turning the bag occasionally. Soak wood chips in water 1 hour. Drain well. Prepare grill for indirect grilling, heating one side to medium-high and leaving one side with no heat. Place wood chips on hot coals. Remove pork from bag; discard brine. Pat pork dry with paper towels. Sprinkle 1/8 tsp. salt over pork. Rub 8 tsp. rub evenly over both sides of pork. Place pork on grill rack coated with cooking spray over medium-high heat; grill 2 minutes on each side. Place pork on unheated side of grill; grill 3 minutes on each side or until done. Remove from heat. Let stand 5 minutes before serving. CALORIES 254; FAT 8.7g; FIBER 3.1g

Pepper-Garlic Spice Rub Refrigerate leftover rub for up to a week: use it on beef or chicken. NOTE: garlic was not included in the original recipe 2 T. freshly ground black pepper 1 T. Hungarian sweet paprika 1 T. chili powder 1 T. garlic powder 1 T. dark brown sugar 2 tsp. ground cumin 2 tsp. chopped fresh sage 1 1/2 tsp. dry mustard 1 tsp. ground coriander 1 tsp. ground red pepper Combine all ingredients. Yield: About 1/2 cup (serving size: 1 teaspoon) CALORIES 8; FAT 0.2g; FIBER 0.5g

Turkey Burgers Source: The Best Light Recipe Healthy Units: 6 Core: Yes Servings: 4 Posted by Tracy (Nikkie1t) March 6, 2007 TBLR Comments: The ricotta cheese can burn easily, so keep a close watch on the burgers as they cook. We found two ingredients that gave our turkey burgers the optimal beef flavor: Worcestershire sauce and dijon mustard. These sharp and tangy flavors made our turkey burger taste like a real beef burger. My comments: These were very moist and had good flavor. 1-1/4 pounds 93% lean ground turkey 1/2 cup FF ricotta cheese 2 teaspoons Worcestershire sauce 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/2 teaspoon black pepper 1 tablespoon vegetable oil 1. Combine the turkey, ricotta, Worcestershire, mustard, salt and pepper together in a large bowl with your hands until uniformly combined. Divide the mixture into 4 portions. Lightly toss one portion from hand to hand to form a ball, then lightly flatten the ball with your fingertips into a 1" thick patty. Repeat the process with the remaining portions. 2. Heat the oil in a 12" nonstick skillet over medium heat until smoking. Lay the burgers in the skillet and cook until light brown and crusted, 3 to 4 minutes. Flip the burgers over and continue to cook until the second side is light brown, 3 to 4 minutes longer. 3. Reduce the heat to low, partially cover, and continue to cook until the burgers are no longer pink in the center and the thickest part registers 160 degrees, 8 to 10 minutes longer, flipping once more if necessary for even browning. Per serving: 250 cal; 12 g. fat; 3 g. carbs, 0 g. fiber

Spicy Wok-Seared Shrimp Source: Health Magazine HU: 3 Servings: 4 Posted by: Waneyvant (Jane) Date: March 7, 2007 My notes: This was very tasty and easy. I made Michelle's Chinese long beans, jasmine rice, and steamed dumplings for sides. Tres yum! 1/3 cup fat-free, less-sodium chicken broth 1 teaspoon low-sodium soy sauce 1/4 teaspoon salt 1/4 teaspoon crushed red pepper 2 teaspoons vegetable oil 1 tablespoon minced peeled fresh ginger 2 garlic cloves, minced (about 1 teaspoon) 25 jumbo shrimp, peeled and deveined (about 1 pound) 1/3 cup minced green onions 1. Combine broth, soy sauce, salt, and red pepper in a small bowl. Set aside. 2. Heat oil in a large wok or heavy skillet over high heat until hot (but not smoking); add ginger and garlic, and cook 30 seconds or until fragrant. Add shrimp, and stir-fry 2 minutes or until the shrimp are almost completely pink. Whisk the broth mixture, add it to wok, and stir-fry about 1 minute or until shrimp are just cooked and sauce has slightly thickened. Remove from heat, and stir in onions. (Serving size: about 5–6 shrimp) CALORIES 141 (24% from fat); FAT 4g (sat 1g, mono 1g, poly 2g); CHOLESTEROL 221mg; PROTEIN 24g; CARBOHYDRATE 2g; SUGARS 0g; FIBER 0g; IRON 4mg; SODIUM 376mg; CALCIUM 53mg

Chicken Thighs with Thyme and Lemon Source: Cooking Light, JULY 2002 HU: 5 Servings: 8 Posted by: Waneyvant (Jane) Date: March 9, 2007 *My Notes: I used bone-in skinless chicken thighs, and added some chopped garlic to the marinade. 1/2 teaspoon grated lemon rind 1 1/2 cups fresh lemon juice (about 6 lemons) 1/4 cup chopped fresh or 1 tablespoon dried thyme 1 tablespoon olive oil 2 1/2 tablespoons honey 16 skinless, boneless chicken thighs (about 3 pounds)* 1/2 teaspoon salt 1/4 teaspoon black pepper Cooking spray Place first 5 ingredients in a large zip-top plastic bag. Add chicken; seal bag. Chill 2 hours, turning occasionally. Prepare grill or broiler. Remove chicken from bag; discard marinade. Sprinkle chicken with salt and pepper. Place chicken on grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until chicken is done. Yield: 8 servings (serving size: 2 thighs) CALORIES 212 (30% from fat); FAT 7.1g (sat 1.6g,mono 2.9g,poly 1.5g); PROTEIN 27.4g; CHOLESTEROL 115mg; CALCIUM 23mg; SODIUM 266mg; FIBER 0.4g; IRON 1.7mg; CARBOHYDRATE 9.8g

Warm Spinach Salad with Apples, Bacon & Cranberries Source: Cooking Light, November 2006 Salads Servings: 6 (~2 cups each) HU: 2 Posted by: Peggymcv March 10, 2007 CL Notes: Toss the salad while the dressing is still hot to wilt the spinach. My notes: Such an easy (and pretty) salad to throw together. The hot dressing was wonderful and had a nice tang to it. 1 cup sliced Granny Smith apple (about 1 small) 3/4 cup thinly sliced red onion 1/2 cup dried cranberries, chopped 1 (10-ounce) package fresh baby spinach 1/3 cup balsamic vinegar 1 tablespoon sugar 2 tablespoons cranberry juice 1 teaspoon Dijon mustard 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 tablespoons reduced-fat sour cream 2 bacon slices, cooked and crumbled (drained) Combine first 4 ingredients in a large bowl; toss well. Combine vinegar, sugar, juice, mustard, salt, and pepper in a small saucepan. Bring to a boil over medium heat; cook 1 minute. Remove from heat, and stir in sour cream. Drizzle warm dressing over spinach mixture; toss well. Sprinkle with bacon; serve immediately. Yield: 6 servings (serving size: about 2 cups) NUTRITION PER SERVING CALORIES 117(32% from fat); FAT 4.1g (sat 1.4g,mono 1.5g,poly 0.5g); PROTEIN 2.6g; CHOLESTEROL 7mg; CALCIUM 59mg; SODIUM 220mg; FIBER 2.2g; IRON 1.5mg; CARBOHYDRATE 18.5g

Savannah-Style Crab Soup Category: Soup Source: Cooking Light, August 2003 Healthy Units: 3.1 Servings: 9 (1 cup) Posted by: Classact75 (Eileen) March 10, 2007 CL Notes: If the flour starts to brown too quickly, remove the skillet from the heat and stir the flour constantly until it cools. Eileen’s Notes: This soup has wonderful flavors and beautiful colors. I only used ½ of the Old Bay seasoning because I thought the recipe amount might be too strong. I used 1% milk, light margarine, and fat free half & half since that’s what I always have in the house. I don’t think it affected the texture or taste and lowered the points to 2.5 per serving. 1/2 cup all-purpose flour 1 tablespoon butter Cooking spray 2 cups chopped carrot 1 cup chopped celery 1 cup chopped onion 1/4 cup chopped red bell pepper 1/4 cup chopped green bell pepper 1 garlic clove, minced 1 tablespoon Old Bay seasoning 1/4 teaspoon salt 1/4 teaspoon black pepper 1/4 teaspoon dried thyme 1 bay leaf 4 cups clam juice 1 1/2 cups whole milk 1/2 cup half-and-half 1 pound lump crabmeat 1/3 cup dry sherry Place flour in a 9-inch cast-iron skillet; cook over medium heat 15 minutes or until brown, stirring constantly with a whisk. Remove from heat. Melt the butter in a Dutch oven coated with cooking spray over medium-high heat. Add carrot and the next 5 ingredients (carrot through garlic), and sauté 5 minutes or until vegetables are tender. Add Old Bay seasoning, salt, black pepper, dried thyme, and bay leaf; cook for 1 minute. Sprinkle the browned flour over vegetable mixture, and cook 1 minute, stirring frequently. Stir in clam juice, and bring the mixture to a boil. Reduce heat, and simmer 10 minutes or until mixture is slightly thick, stirring frequently. Stir in the milk and half-and-half; cook 4 minutes. Stir in crabmeat and sherry; cook 5 minutes or until the soup is thoroughly heated. Discard bay leaf before serving.

CALORIES 151 (30% from fat); FAT 5g (sat 2.6g,mono 1.4g,poly 0.4g); PROTEIN 13g; CHOLESTEROL 46mg; CALCIUM 112mg; SODIUM 835mg; FIBER 1.8g; IRON 2.2mg; CARBOHYDRATE 13.3g

2 Point Banana Bread Category: Breads/Muffins/Rolls/Jam/Jellies/Breakfast Items Quick and Easy Source: WW Recipe Review Board (I wish I knew who posted it!!!) Healthy Units 2 (verified by WW Recipe Builder) Servings: 8 Posted by: Laura6286 Date: 3/11/07 Notes: This is the best Banana bread that I have ever tasted for 2 pts! I have made it twice and we just love it with a bowl of oatmeal for breakfast! Both times I’ve thought that I would reduce the Splenda to 3/4 cup and next time I will do it especially if the bananas are very ripe and sweet! Also this is so good I don’t miss the nuts! Ingredients: 3/4 Cup Splenda (not the baking Splenda but the 0 calorie that measures like sugar) 1 1/2 Cups Heart Smart Reduce Fat Bisquick 3 medium ripe bananas 2 egg whites 1 teaspoon vanilla 1 teaspoon baking soda 1/8 teaspoon cinnamon Instructions Mash the bananas and mix all the other ingredients. Pour into a 9 x 5 loaf pan sprayed with Pam. Bake at 325 degrees for 50-60 minutes.

Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce Appetizers Source: CL December 2003 Healthy Units: 4 Servings: 12 servings (serving size: 2 pot stickers and about 2 teaspoons sauce) Posted by: jhoulihan (Jodi) 3/11/07 CL Notes: Ground chicken, bok choy, and Asian aromatics nestle in pleated wonton wrappers. Make the filling and sauce a day ahead, but assemble the pot stickers just before cooking. They're just as good at room temperature as they are when warm. Sprinkle the baking sheet with cornstarch to keep the bottoms of the pot stickers crisp. Jodi's Notes: I did make the filling the day before, and was glad I did as this was very time consuming to make. They were delish though! Pot stickers: 1/2 cup dry sherry 1/2 cup water 1/2 ounce dried shiitake mushrooms 3/4 cup finely chopped bok choy (about 1/2 pound) 1/3 cup chopped green onions 1/4 cup finely chopped water chestnuts 1 tablespoon low-sodium soy sauce 1 teaspoon salt 2 teaspoons minced peeled fresh ginger 2 teaspoons grated lemon rind 1 teaspoon dark sesame oil Dash of hot sauce 1/2 pound ground chicken or turkey 24 wonton wrappers 2 tablespoons cornstarch 1/4 cup vegetable oil, divided 1 cup water, divided Sauce: 5 tablespoons mirin (sweet rice wine) 1/4 cup low-sodium soy sauce 1/4 cup seasoned rice vinegar 3 tablespoons chopped green onions 1 teaspoon chile paste with garlic To prepare pot stickers, bring sherry and 1/2 cup water to a boil in a small saucepan. Remove from heat; add mushrooms. Cover and let stand 30 minutes or until mushrooms are tender. Drain and discard liquid. Finely chop mushrooms. Combine mushrooms, bok choy, and the next 9 ingredients (bok choy through chicken), stirring well. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 teaspoons chicken mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 2 minutes or until bottoms are golden brown. Carefully add 1/2 cup water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 2 tablespoons oil, pot stickers, and 1/2 cup water. To prepare sauce, combine mirin and the remaining ingredients. Serve with the pot stickers. NUTRITION PER SERVING CALORIES 196(19% from fat); FAT 4.2g (sat 0.8g,mono 1.7g,poly 0.9g); PROTEIN 4.4g; CHOLESTEROL 2mg; CALCIUM 49mg; SODIUM 567mg; FIBER 2.6g; IRON 1.4mg; CARBOHYDRATE 32g

Tasty Italian Chicken Category: Poultry Source: WW Recipe Review Board Healthy Units: 4.5 Servings:6 Posted by: Laura6286 Date: 3/11/07 This recipe was originally for Italian Beef Sandwiches, but it's just as tasty with chicken breasts, and it feeds a crowd. 2 lbs chicken breasts 1 can light beer 1 can chicken broth 1 packet dry Italian dressing mix 1 jar sliced pepperocini or banana peppers Place all of the above in slow cooker and cook on low for 8 hours. Shred the chicken. I like to serve it on 1 point hamburger buns with a slice of light provolone. (Buns and cheese not included in HUs.) Yummy! 6 servings: per serving 223 Calories; 4g Fat; 1g Dietary Fiber

Asian-Style Meat Loaves M (Meats) Source: Cooking Light, March 2006 HU: 6 Servings: 6 Posted by: CJMartin717(Cindy) March 12, 2007 CL: Serve with stir-fried broccoli rabe and steamed rice. Cindy's Notes: I halved the recipe for 3 servings. I thought the serving was generous and could possibly be divided into more mini-loaves. The ingredient list is for the original 6 servings. 1 (3 1/2-ounce) package plain rice crackers (such as ka-me) 1 pound ground turkey breast 1/2 pound lean ground pork 1 cup chopped green onions 1/2 cup hoisin sauce, divided 1/2 cup chopped red bell pepper 1/2 cup drained chopped canned water chestnuts 1 tablespoon low-sodium soy sauce 1 tablespoon grated fresh ginger 1/4 teaspoon salt 3 garlic cloves, minced 2 large egg whites Cooking spray Preheat oven to 350°. Place crackers in a food processor; process until finely chopped. Combine cracker crumbs, turkey, pork, green onions, 1/4 cup hoisin, and remaining ingredients except cooking spray in a large bowl. Shape mixture into 6 (5 x 2 1/2-inch) loaves on a broiler pan coated with cooking spray; spread 2 teaspoons hoisin over top of each meat loaf. Bake at 350° for 45 minutes or until a thermometer registers 165°. Let stand 5 minutes. Yield: 6 servings (serving size: 1 loaf) NUTRITION PER SERVING CALORIES 288(16% from fat); FAT 5g (sat 1.8g,mono 1.9g,poly 0.9g); PROTEIN 29.5g; CHOLESTEROL 76mg; CALCIUM 33mg; SODIUM 651mg; FIBER 1.9g; IRON 1.7mg; CARBOHYDRATE 28.2g

Stracoto with Porcini Mushrooms Course: M Everyday Italian # El1D11 HU’s: 7 Servings: 12 Posted By: Aimster04 (Amy) 3/13/07 Amy’s Notes: We loved this roast and its unusual gravy. I followed ingredients/instructions as listed. The original recipe called for 8 servings. I got 12 very big servings and think it can even be stretched to 16 servings at 5 points each when served with a few sides. 3 pounds beef bottom round, R-T-C Salt and freshly ground black pepper 3 tablespoons olive oil 2 large onions, sliced 6 garlic cloves, coarsely chopped 1 cup dry red wine 24 1/2 ounces low sodium beef broth 1/2 ounce dried porcini mushrooms 1 large sprig fresh rosemary, plus extra for garnish Preheat the oven to 350 degrees F. Pat the beef dry with paper towels. Sprinkle the beef generously with salt and pepper. Heat 2 tablespoons olive oil in a heavy 6-quart roasting pan over medium-high heat. Add the beef and cook until brown on all sides, about 15 minutes total cooking time. Transfer the beef to a bowl. Add remaining tablespoon oil to the pan, add the onions and saute until tender, scraping up the brown bits on the bottom of the pot, about 5 minutes. Add the garlic and saute 1 minute. Add the wine and boil 1 minute. Stir in the broth and mushrooms. Return the beef to the pan. Bring the liquids to a boil. Cover and transfer to the oven. Braise until the beef is fork-tender, turning the beef over halfway through cooking, about 3 hours. Transfer the beef to a cutting board. Tent the beef with foil and let stand 15 minutes. Meanwhile, spoon any excess fat off the top of the pan juices. Transfer the pan juices and vegetables to a blender and puree until smooth. Combine the sauce and rosemary sprig in heavy medium saucepan. Bring to a boil. Season the sauce, to taste, with salt and pepper. Cut the beef across the grain into 1/2-inch-thick slices. Arrange the sliced beef on a platter and garnish with rosemary. Spoon the sauce over and serve, passing the remaining sauce in a sauce boat. Per Serving: 288 Calories; 16g Fat, 1g Fiber

Mini Mushroom-&-Sausage Quiches Category: Eggs Source: Eating Well Newsletter, March 2007 Heathly Units: 3 as written, 1 with my changes Servings: Makes 1 dozen mini quiches Posted by: JosephineTomato Date: March 13, 2007 Freezer Friendly Ingredients 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces 1 Tsp. extra-virgin olive oil 8 ounces mushrooms, sliced ¼ C sliced scallions ¼ C shredded Swiss cheese 1 Tsp. freshly ground pepper 5 eggs (I used 1 ¼ c of egg beaters) 3 egg whites 1 C 1% milk ( I used non fat milk) Notes from EW: A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups. Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. For sausage, Notes from Jo: Found they needed reheating from freezer about 1 min 30 sec for 2 in my microwave. Used a ‘regular’ muffin tin sprayed with cooking spray and they came out fine. 1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip). 2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper. 3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup. 4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Makeover Slow-Cooked Mac 'n' Cheese Source: Light & Tasty Feb/March 2007 HU’s: 4 per serving (apx ¾ cup) Serves: 9 Posted by: Aimster04 (Amy) 3-14-07 L&T: Slow-Cooked Mac 'n' Cheese: the words alone are enough to make most mouths water. Shelby Molina's recipe is a clear example of comfort food at it's finest; it's rich, hearty and extra-cheesy. And because it's made in the slow cooker, it's also extremely easy. Amy’s Notes: 2 cups uncooked elbow macaroni 12 ounces reduced-fat evaporated milk 1-1/2 cups fat-free milk 1/3 cup egg substitute 1 tablespoon butter, melted 8 ounces reduced-fat process cheese (Velveeta), cubed 2 cups (8 ounces) shredded sharp cheddar cheese, divided Cook macaroni according to package directions; drain and rinse in cold water. In a large bowl, combine the evaporated milk, milk, egg substitute and butter. Stir in the process cheese, 1-1/2 cups sharp cheddar cheese and macaroni. Transfer to a 3-qt. slow cooker coated with nonstick cooking spray. Cover and cook on low for 2-3/4 to 3 hours or until center is set, stirring once. Sprinkle with remaining sharp cheddar cheese. Yield: 9 servings. Nutrition Facts: 3/4 cup equals 300 calories, 12 g fat (9 g saturated fat), 45 mg cholesterol, 647 mg sodium, 29 g carbohydrate, 1 g fiber, 19 g protein

Puttanesca Sauce Source: Cooking Light, Sept 1998 Posted by: Danikam Date: 3/16/07 HUs: 2 Serves: 3 Category: SC Danika's notes: I made as per the recipe but would cut out the sugar next time. I'd also add more fresh parsley. Served over pasta and added some shrimp as well. 1 teaspoon olive oil 1 cup chopped onion 4 garlic cloves, minced 1/2 cup dry red wine or 2 tablespoons balsamic vinegar 1 tablespoon sugar 1 tablespoon chopped fresh or 2 teaspoons dried basil 2 tablespoons tomato paste 1/2 teaspoon dried Italian seasoning 1/4 teaspoon black pepper 2 (14.5-ounce) cans diced tomatoes, undrained 1/4 cup chopped pitted green olives 2 tablespoons chopped fresh parsley 1 tablespoon capers 1/2 teaspoon anchovy paste 1/4 to 1/2 teaspoon crushed red pepper Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; sauté 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in olives and remaining ingredients; cook until thoroughly heated. Yield: 3 cups (serving size: 1 cup) NUTRITION PER SERVING CALORIES 139(21% from fat); FAT 3.2g (sat 0.5g,mono 1.8g,poly 0.6g); PROTEIN 4.6g; CHOLESTEROL 0.0mg; CALCIUM 120mg; SODIUM 900mg; FIBER 4g; IRON 3.2mg; CARBOHYDRATE 26.1g

Mini Molten Chocolate Cakes with Mocha Sauce Desserts Eating Well, HU: 5.9 6 servings, 2 cakes each Posted by Leslie8908 March 17, 2007 EW Comments: Some molten-cake recipes call for simply underbaking the batter so the middles stay lava-like, but mini cakes get done so quickly it's best to give them a filling that won't set up. These rich, mocha-flavored morsels are guaranteed to stay moist and gooey, owing to a simple mocha ganache in the middle. MAKE AHEAD TIP: Prepare through Step 5, cover and refrigerate for up to 2 days. After baking (Step 6), the cakes will keep in the pan, tightly covered with foil, for up to 1 day. The sauce (Step 7) will keep, covered, in the refrigerator for up to 5 days. To serve, reheat the cakes in the covered pan at 350°F for 10-12 minutes. Reheat the sauce in a microwave on Medium for about 20 seconds. Ingredients: 4 ounces dark or bittersweet chocolate (60-75% cacao), coarsely chopped 2 tablespoons unsalted butter, cut into chunks 1 tablespoon granulated sugar 1 1/2 tablespoons light cream 2 teaspoons instant espresso powder or granules dissolved in 1 tablespoon hot water, divided (I subbed Bailey’s Irish Cream) 1 tablespoon light corn syrup 1 large egg 2 tablespoons canola oil 1 teaspoon vanilla extract 1/8 teaspoon salt 5 tablespoons confectioners' sugar 3 tablespoons all-purpose flour 1 tablespoon unsweetened Dutch-process cocoa powder 1-3 teaspoons very hot water

Mini Molten Chocolate Cakes with Mocha Sauce (continued) Directions: 1. Position rack in center of oven; preheat to 350°F. Generously coat the mini muffin pan with cooking spray. 2. Place chocolate and butter in a medium microwave-safe bowl. Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely. 3. To prepare filling: Stir together granulated sugar, cream and half the espresso mixture in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes. 4. To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth. Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift confectioners' sugar, flour and cocoa over the batter and whisk in just until smoothly incorporated. 5. To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto the center of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling. 6. Bake the cakes on the middle rack until the edges look dry and puffed but the centers still look very underdone and pudding-like, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen. 7. To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce. NUTRITION INFORMATION: Per serving: 244 calories; 17 g fat (7 g sat, 3 g mono); 49 mg cholesterol; 27 g carbohydrate; 3 g protein; 2 g fiber; 64 mg sodium; 30 mg potassium.

Irish Brown Bread Source: Sunset Magazine, March 1997 HU: 2 per 2 oz Servings: 14 (1 loaf about 1 3/4 pound) Posted by: Waneyvant Date: March 17, 2007 Sunset notes: When Cristina Faulkner visited County Armagh, Ireland, the home of her husband's ancestors, she discovered this simple crusty brown bread. Faulkner replaced the buttermilk in the original recipe with yogurt. It's such a quick and easy bread to make, her son started baking it when he was 7. Waney Notes: per the reviewers' notes, I subbed low fat buttermilk; I also did not need to add any additional milk 1 cup all-purpose flour 2 tablespoons sugar 1 teaspoon baking powder 1 teaspoon baking soda 1/2 teaspoon salt 1 1/2 tablespoons cold butter or margarine 2 cups whole-wheat flour 1/4 cup regular or quick-cooking rolled oats 1 1/2 cups plain nonfat yogurt** Milk 1. In a bowl, mix all-purpose flour, sugar, baking powder, baking soda, and salt. With a pastry blender or 2 knives, cut in butter until mixture forms fine crumbs. Stir in wholewheat flour and oats. 2. Add yogurt; stir gently. If mixture is too dry to hold together, stir in milk, 1 teaspoon at a time, just until dough holds together; it should not be sticky. 3. Turn dough onto a lightly floured board and knead gently 5 times to make a ball. Set on a lightly greased baking sheet. Pat into a 7-inch circle. With a floured knife, cut a large X on top of loaf. 4. Bake in a 375° oven until well browned, about 40 minutes. Cool on a rack. Serve warm or cool. Nutritional analysis per 1-oz. serving. Yield: 1 loaf (about 1 3/4 lb.) CALORIES 64 (13% from fat); FAT 0.9g (sat 0.4g); PROTEIN 2.4g; CHOLESTEROL 2mg; SODIUM 118mg; FIBER 1.3g; CARBOHYDRATE 12g

Tiny French Beans with Smoked Sausage Category: Poultry (P) Source: Cooking Light, March 2003 Healthy Units: 8 Core: No Servings: 8 Posted by: ejwyatt (Emily) Date: March 19, 2007 CL Notes: Find flageolets, tiny French kidney beans, in specialty food stores or online at www.indianharvest.com. For a nice presentation, garnish with thyme sprigs. Em’s Notes: I made a ½ recipe and I used Turkey Sweet Italian Sausage, since I had some in the freezer. I used a little less sausage than the recipe called for and it was lower fat, which lowered the point count to 7 for me. 2 pounds smoked turkey sausage, cut into 1 1/2-inch pieces 1 tablespoon vegetable oil 1/3 cup minced shallots 3 garlic cloves, minced 2 cups dried flageolets or other dried white beans, (about 1 pound) 2 cups water 1/4 cup minced fresh or 1 tablespoon dried thyme 1 teaspoon celery seeds 1/4 teaspoon freshly ground black pepper 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth Heat a large nonstick skillet over medium heat. Add sausage; sauté 5 minutes or until browned. Remove from pan, and place in an electric slow cooker. Heat the oil in pan over medium heat. Add shallots and garlic; cook 1 minute, stirring constantly. Sort and wash beans. Add beans, shallot mixture, water, and the remaining ingredients to slow cooker. Cover and cook on high 8 hours or until beans are tender. Yield: 8 servings (serving size: 1 1/4 cups) CALORIES 397 (30% from fat); FAT 13.1g (sat 3.7g,mono 4.3g,poly 3.7g); PROTEIN 29.7g; CHOLESTEROL 75mg; CALCIUM 143mg; SODIUM 1105mg; FIBER 8.6g; IRON 5.2mg; CARBOHYDRATE 41.4g

Cuban Black Bean Patties with Pineapple Rice Category: Vegetarian/Meatless (VG) Source: Cooking Light, March 2007 Healthy Units: 6 Core: C+1 Servings: 4 Posted by: ejwyatt (Emily) Date: March 19, 2007 CL Notes: You can prepare the patties in advance up to the point of dredging them in cornmeal; cover and refrigerate. Purchase precut, fresh pineapple in the produce section to save time. Em’s Notes: The pineapple rice would make a great side with other dishes Rice: 1 (3 1/2-ounce) bag boil-in-bag long-grain rice 2 teaspoons butter 1 cup diced fresh pineapple 2 tablespoons chopped fresh cilantro 1/4 teaspoon salt Patties: 2 cups rinsed, drained canned black beans (1 [15-ounce] can), divided 1/2 teaspoon bottled minced garlic 1/4 teaspoon ground cumin 1/8 teaspoon salt 1 large egg white 1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers 1/4 cup chopped red onion 1/4 cup cornmeal Cooking spray 1/4 cup reduced-fat sour cream To prepare rice, cook rice according to package directions, omitting salt and fat. Drain; place rice in a large bowl. Melt butter in a nonstick skillet over medium-high heat. Add pineapple; sauté 4 minutes or just until pineapple begins to brown. Add pineapple mixture, cilantro, and 1/4 teaspoon salt to rice in bowl; cover and keep warm. Wipe pan clean with paper towels. To prepare patties, place 1 1/2 cups beans, garlic, cumin, and 1/8 teaspoon salt in a bowl; partially mash with a fork. Place 1/2 cup remaining beans and egg white in a food processor; process 30 seconds or until well combined. Add bean puree to mashed beans in bowl, and stir until combined. Add cheese and onion to bean mixture; stir until combined. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Place cornmeal in a shallow dish. Dredge both sides of each patty in cornmeal. Heat pan over medium-high heat. Coat pan with cooking spray. Add patties; cook 3 minutes on each side or until browned. Spoon about 1/2 cup rice onto each of 4 plates; top each serving with 1 patty and 1 tablespoon sour cream. CALORIES 294 (27% from fat); FAT 8.7g (sat 5.4g,mono 1.7g,poly 0.2g); PROTEIN 10.2g;

CHOLESTEROL 28mg; CALCIUM 155mg; SODIUM 532mg; FIBER 3.5g; IRON 2mg; CARBOHYDRATE 45g

Mango Salsa Category: Sauces/Spreads/Condiments (SC) Source: Cooking Light, March 2007 Healthy Units: 0.5 Servings: 8 Core: Yes Posted by: ejwyatt (Emily) Date: March 19, 2007 CL Notes: This all-purpose relish is good with pork, chicken, and flank steak. Em’s Notes: I served this with the Cuban Black Bean Patties with Pineapple Rice. It was delicious. I agree that it would go nicely with about any relatively plain meat or fish. 2 1/2 cups chopped peeled mango (about 3 medium) 1/3 cup chopped red onion 1/4 cup chopped fresh cilantro 1 1/2 tablespoons minced seeded jalapeño pepper 1 1/2 teaspoons grated peeled fresh ginger 1 tablespoon fresh lime juice Combine all ingredients in a bowl. Let stand 30 minutes before serving. Yield: 8 servings (serving size: 1/3 cup) CALORIES 37 (5% from fat); FAT 0.2g (sat 0.0g,mono 0.1g,poly 0.0g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 8mg; SODIUM 1mg; FIBER 1.1g; IRON 0.1mg; CARBOHYDRATE 9.7g

Quick & Easy Apple Pie Cake Source: from Light & Easy Baking HUs: 3.5 Serves: 6 Posted by: Kate (KateWD) March 20, 2007 Kate’s notes: This isn't really a cake, It is more like an moist apple crisp or pie filling with bits of cake in between the apples. It was great for breakfast. I decreased the sugar to 1/2 cup and it was plenty, and used whole wheat pastry flour bringing the points to 3 per serving. 1 large egg 3/4 cup sugar (I used 1/2 cup) 1 tsp vanilla 1 tsp baking powder 1/4 tsp salt 1 tsp ground cinnamon 1/2 cup all-purpose flour (I used WW pastry flour) 3 medium-size tart apples, peeled, cored, and diced Confectioners' sugar Preheat oven to 350F. Lightly coat a 9-inch pie pan with nonstick spray. In a large mixing bowl, stir the egg, sugar, vanilla, baking powder, salt, cinnamon, flour, and apples together until blended. The mixture will be stiff. Spoon the mixture into the pan and smooth the top with a spatula. Bake for 30 minutes, or until browned. Dust the cake with confectioners' sugar. Cut into wedges and serve. Makes 6 servings. Per serving: 181 cals, 5% cals from fat, 1.14g fat, 35.5mg chol, 155mg sod, 1.7g fib

Beef Roast With Spicy Parsley Tomato Sauce Source: Everyday Italian Posted by: CAROTS/Donna HU | 10 Date: March 20,2007 Servings | 10 *Notes-the sauce was delish, and I had leftovers of it, so I froze it and will use it on pork chops or steak. This would make a great company meal 2 1/2 pound lean sirloin beef 3 Tbsp olive oil 4 medium plum tomato(es) 1/2 serving(s) herbs de provence 1/2 tsp kosher salt 1/4 tsp black pepper 1 1/2 cup parsley 2 clove garlic clove(s) 1/2 tsp red pepper flakes 3/4 tsp kosher salt 3/4 tsp black pepper 2 Tbsp red wine vinegar 1/2 cup Extra virgin olive oil Instructions To make the beef roast, preheat the oven to 375 degrees F. Season the beef with salt and pepper. Season the tomatoes with salt, pepper, and herbs de Provence. Place a medium, heavy roasting pan or Dutch oven over high heat. Heat the olive oil. Sear the beef over high heat on all sides. Turn off heat. Place the seasoned tomatoes around the seared beef and place the pan in the oven. Roast until a meat thermometer reads 130 degrees F. for medium rare, 135 for medium, about 30 to 40 minutes. Take the roast out of the oven, tent loosely with foil, and let rest for 10 to 15 minutes. The internal temperature of the meat should rise 5 degrees F more and the juices will redistribute into the roast. To make the sauce, place the parsley and garlic in a food processor and pulse until the parsley is finely chopped. Add the red pepper flakes, salt, red wine vinegar and the roasted tomatoes from the beef pan and process until pureed. Add the olive oil in a steady stream with the machine running. To serve, slice the roast and place on a serving platter. Drizzle a little sauce over the

meat. Serve the remaining sauce in a small bowl alongside.

Broccoli with Red Pepper Flakes and Toasted Garlic Category: Vegetables (V) Source: Cooking Light, March 2007 Healthy Units: 0.5 Core: Yes Servings: 4 Posted by: ejwyatt (Emily) Date: March 20, 2007 Quick and Easy CL Notes: The bold, straightforward flavors of garlic and crushed red pepper make this classic Mediterranean broccoli dish appealing to Aaron. Em’s Notes: I had some mushrooms left over that I wanted to use up, so I added them to this recipe. This was very quick and easy and delicious! 2 teaspoons olive oil 6 cups broccoli florets (about 1 head) 1/4 teaspoon kosher salt 1/4 teaspoon crushed red pepper 3 garlic cloves, thinly sliced 1/4 cup water Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, kosher salt, crushed red pepper, and sliced garlic. Sauté 2 minutes. Add 1/4 cup water. Cover, reduce heat to low, and cook for 2 minutes or until broccoli is crisp-tender. Yield: 4 servings (serving size: 1 cup) CALORIES 53 (46% from fat); FAT 2.7g (sat 0.4g,mono 1.7g,poly 0.4g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 55mg; SODIUM 147mg; FIBER 3.2g; IRON 1mg; CARBOHYDRATE 6.4g

Quinoa with Latin Flavors Category: Rice/Pasta/Grains (RP) Source: Eating Well, Dec ’05 / Jan ‘06 Healthy Units: 3.5 Servings: 6 (about 2/3 cup each) Posted by: ejwyatt (Emily) Date: March 23, 2007 EW Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas' diet, is available in most natural-foods stores and the natural-foods sections of many supermarkets. Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective coating. Em’s: Notes: This was delicious! There are a lot of flavors going on, but the work very well together. 1 C quinoa 2 Tsp.s canola oil 1 medium onion, chopped 1 4-ounce can chopped green chiles 2 cloves garlic, minced 1 14-ounce can reduced-sodium chicken broth or vegetable broth ¼ C pepitas, toasted (see Note) ¾ C coarsely chopped fresh cilantro ½ C chopped scallions 2 Tbsp.s lime juice ¼ Tsp. salt Instructions 1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly. 2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes. 3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a fork. Note: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes. Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the health-food or bulk sections of many supermarkets. NUTRITION INFORMATION: Per serving: 181 calories; 6 g fat (1 g sat, 2 g mono); 1 mg cholesterol; 27 g carbohydrate; 7 g protein; 3 g fiber; 196 mg sodium. Nutrition bonus: Vitamin C (25% daily value), Magnesium (23% dv), Iron (20% dv). 2 Carbohydrate Servings Exchanges: 1.5 starch, 1 fat

Wheatberry Salad Rice, Pasta, Grains Source: Barefoot Contessa Family Style (Modified) Healthy Units: 4 Servings 6 (approx 1/2 cup each) Posted by jhoulihan 3/23/07 Jodi's Notes: I reduced the amount of oil to 4 tablespoons from 6 tablespoons. The points would increase by 1 per serving if you use the full 6 T of oil. 1 cup hard winter wheatberries Kosher salt 1 cup finely diced red onion (1 onion) 4 tablespoons good olive oil, divided 2 tablespoons balsamic vinegar 3 scallions, minced, white and green parts 1/2 red bell pepper, small diced 1 carrot, small diced 1/2 teaspoon freshly ground black pepper Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain. Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes. Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the balsamic vinegar. In a large bowl, combine the warm wheatberries, sauteed onions, scallions, red bell pepper, carrot, 1/2 teaspoon salt, and the pepper. Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce. Season, to taste, and serve at room temperature.

Pork Chops Stuffed with Feta and Spinach Source: Cooking Light April 2007 HUs: 5 Serves:4 Posted by: Kate (KateWD) March 24, 2007 Lemon juice and rind add a citrusy tang to the Greek-inspired filling. Notes: I used reduced fat cream cheese instead of the fat free. Cooking spray 4 garlic cloves, minced and divided 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper, divided 5 sun-dried tomatoes, packed without oil, diced 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1/4 cup (1 ounce) crumbled reduced-fat feta cheese 3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese 1/2 teaspoon grated lemon rind 4 (4-ounce) boneless center-cut loin pork chops, trimmed 2 tablespoons fresh lemon juice 2 teaspoons Dijon mustard 1/4 teaspoon dried oregano Preheat broiler. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and rind. Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done. Yield: 4 servings (serving size: 1 pork chop) CALORIES 232 (33% from fat); FAT 8.6g (sat 3.4g,mono 3.1g,poly 0.7g); PROTEIN 32.1g; CHOLESTEROL 73mg; CALCIUM 186mg; SODIUM 640mg; FIBER 2.8g; IRON 2.5mg; CARBOHYDRATE 7.2g

Potato and Sun-dried Tomato au Gratin Source: Cooking Light December 2000 Hus: 4.6 Serves: 10 Posted by: Kate (KateWD) March 24, 2007 NOTES : This can be assembled and refrigerated up to 24 hours ahead of time. Let stand 30 minutes at room temperature and bake as directed. You can substitute any sharp Italian cheese (such as Romano, provolone, or Asiago) for the Parmesan 1 cup water -- boiling 3/4 cup sun-dried tomatoes 3 pounds potato -- peeled and cut into 1/4 inch slices 1 tablespoon butter 1 cup onion -- chopped 1/2 teaspoon oregano 1/4 teaspoon salt 1/4 teaspoon pepper 1/4 cup flour, all-purpose 2 1/4 cups milk, skim 2 cups parmesan cheese -- freshly grated Combine water and sun-dried tomatoes in a bowl; cover and let stand 30 minutes or until soft. Drain and coarsely chop; set aside. Preheat oven to 350°. Place the potato in a large saucepan, and cover with water; bring to a boil. Reduce heat; simmer for 15 minutes or until tender. Drain well. Arrange potato in a 13 x 9-inch baking dish coated with cooking spray. Melt butter in pan over medium heat. Add onion; cook 3 minutes or until tender. Add sun-dried tomatoes, oregano, salt, and pepper, and cook 2 minutes. Lightly spoon flour into a dry measuring cup; level with a knife. Sprinkle tomato mixture with flour; cook 1 minute, stirring constantly. Gradually add milk, stirring with a whisk until blended. Remove from heat; add cheese, stirring until cheese melts. Pour the sauce over the potatoes, tossing gently to coat. Bake at 350° for 20 minutes or until bubbly and golden. Serving size 3/4 cup. Per Serving (excluding unknown items): 237 Calories; 6g Fat (23.7% calories from fat); 12g Protein; 34g Carbohydrate; 3g Dietary Fiber; 17mg Cholesterol; 479mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.

Spicy Honey-Brushed Chicken Thighs Source: Cooking Light March 2007 HUs: 7 Serves: 4 Posted by: Kate (KateWD) March 26, 2007 Notes: I cooked these on the grill rather than using the broiler. They were nice and spicy, cumin flavor was very prevalent, you would want to adjust the amount if you are not a cumin fan. Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with garlic-roasted potato wedges and tossed salad. 2 teaspoons garlic powder 2 teaspoons chili powder 1 teaspoon salt 1 teaspoon ground cumin 1 teaspoon paprika 1/2 teaspoon ground red pepper 8 skinless, boneless chicken thighs Cooking spray 6 tablespoons honey 2 teaspoons cider vinegar Preheat broiler. Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done. Yield: 4 servings (serving size: 2 chicken thighs) CALORIES 321 (31% from fat); FAT 11g (sat 3g,mono 4.1g,poly 2.5g); PROTEIN 28g; CHOLESTEROL 99mg; CALCIUM 21mg; SODIUM 676mg; FIBER 0.6g; IRON 2.1mg; CARBOHYDRATE 27.9g

Flank Steak with Chunky Ketchup Source: Better Homes and Gardens Website HUs: 6 Serves: 6 Posted by: Kate (KateWD) March 26, 2007 Notes: Easy and delicious. The original recipe called for ¼ cup oil in the ketchup, I reduced it to 1T. 2 28 oz cans diced tomatoes, drained ½ cup red wine vinegar ¼ cup bourbon 1 T olive oil 4 cloves garlic, minced 2 tsp dried oregano, crushed ½ tsp cracked black pepper 1 ½ lb beef flank steak Chunky Ketchup: In a sauce pan, combine tomatoes, vinegar, bourbon, olive oil, garlic, oregano and pepper. Bring to a boil, reduce hear, simmer uncovered 35 minutes or until juices are nearly evaporated. Cool to room temperature. Trim fat from steak and score on both sides with shallow cuts at 1 inch intervals in a diamond pattern. Place 1 cup Chunky Ketchup in a ziplock bag with steak and marinate overnight in refrigerator (6 to 24 hours) turning bag occasionally. Drain steak, discard ketchup. Grill steak to desired doneness, serve thinly sliced diagonally across the grain with ketchup either heated or cold.

Creamy Spinach Lasagna Category: Rice/Pasta/Grains (RP) Source: Cooking Light, March 2006 Healthy Units: 6.5 Servings: 8 Posted by: ejwyatt (Emily) Date: March 26, 2007 CL Notes: A less-sweet marinara sauce helps balance the flavor of this dish, with its smooth spinach sauce and rich mozzarella topping. Em’s Notes: I used Jane’s Basic Marinara Sauce recipe in this and I think that made the dish. There isn’t much to this recipe, so to make it work you need to use a marinara that you really like. I made a ½ recipe in an 8X8” pan, and it worked beautifully. HU’s are for the recipe as written. I didn’t refigure with my changes. 1 tablespoon olive oil 2 1/4 cups chopped onion (about 2 medium) 2 garlic cloves, minced 1 (16-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1/3 cup all-purpose flour (about 1 1/2 ounces) 3 cups 2% reduced-fat milk (I used skim) 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/4 teaspoon ground red pepper 1 (26-ounce) jar marinara sauce, divided Cooking spray 12 cooked whole wheat lasagna noodles, divided 1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided (I used 2% mozzarella) Parsley sprigs (optional)

Creamy Spinach Lasagna (continued) Preheat oven to 375°. Heat oil in a large skillet over medium heat. Add onion; cook 10 minutes or until onion is browned, stirring occasionally. Stir in garlic and spinach. Reduce heat, cover, and cook 3 minutes or until spinach is tender. Set aside. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, salt, black pepper, and red pepper in a small saucepan, stirring with a whisk. Bring to a boil over medium-high heat, stirring frequently. Reduce heat and simmer 1 minute, stirring frequently. Add 2 cups milk mixture to spinach mixture. Cover remaining milk mixture, and set aside. Spread 1/2 cup marinara sauce in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce; top with half of spinach mixture. Top with 3 lasagna noodles, 1 cup marinara sauce, and 3/4 cup cheese. Layer 3 more lasagna noodles, remaining spinach mixture, and remaining 3 lasagna noodles. Top with remaining marinara sauce. Pour reserved milk mixture over the top, and sprinkle with remaining 3/4 cup cheese. Bake at 375° for 50 minutes or until lasagna is browned on top. Garnish with parsley sprigs, if desired. Yield: 8 servings (serving size: 1 piece) CALORIES 328 (25% from fat); FAT 9.3g (sat 3.8g,mono 3.6g,poly 1.2g); PROTEIN 17.3g; CHOLESTEROL 19mg; CALCIUM 371mg; SODIUM 726mg; FIBER 6.9g; IRON 3.1mg; CARBOHYDRATE 45.6g

Oven-Roasted Tomatoes with Goat Cheese Category: Vegetables (V) Source: Cooking Light, March 2006 Healthy Units: 2 Core: No Servings: 6 Posted by: ejwyatt (Emily) Date: March 26, 2007 CL Notes: "I like to dry my own tomatoes," says Michel Nischan. "That way, I can control the moisture content and have tomatoes that are moist, meaty, and syrupy with the concentrated flavor of sun-dried tomatoes. Ripe peaches, figs, cherries, apricots, and nectarines can also be dried using this method." Use good-quality aged balsamic vinegar to bring out the sweetness of the fruit. Em’s Notes: These were time-consuming to make, but it was all baking time. I didn’t have rosemary sprigs, so I crumbled a little rosemary on the tomatoes before roasting them. 6 medium tomatoes, halved (about 1 1/4 pounds) 2 tablespoons extravirgin olive oil, divided 1 tablespoon balsamic vinegar 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 2 tablespoons crumbled goat cheese 12 rosemary sprigs Preheat oven to 200°. Place a wire rack over a baking sheet; set aside. Combine tomatoes, 1 tablespoon oil, and vinegar; toss gently. Place tomatoes, cut sides up, on rack. Sprinkle with salt and pepper. Bake at 200° for 6 hours or until tender and slightly syrupy (do not overbake or tomatoes will be tough and chewy). Remove from oven; cool completely. Place 1/2 teaspoon cheese onto each tomato half. Fold slightly; secure each tomato half with 1 rosemary sprig. Place on a serving platter; drizzle with the remaining 1 tablespoon oil. Yield: 6 servings (serving size: 2 tomato halves) CALORIES 88 (65% from fat); FAT 6.4g (sat 1.7g,mono 4g,poly 0.6g); PROTEIN 2.4g; CHOLESTEROL 4mg; CALCIUM 31mg; SODIUM 189mg; FIBER 1.9g; IRON 0.5mg; CARBOHYDRATE 6.5g

Egg Salad BLTs Category : SW Source : CL, April 2007 Healthy Units : 8 Servings : 4 Posted by : MissVN (Victoria) Date : March 27, 2007 My notes: I used a horseradish mustard, which was also very good. Be prepared for heavy eaters to have more than one sandwich or go above the recommended amount of bacon! CL Notes: To lighten this egg salad, yolks from two of the eight eggs are removed. A touch of lemon rind and sour cream add a piquant edge. Ingredients 1/4 cup fat-free mayonnaise 3 tablespoons thinly sliced green onions 3 tablespoons reduced-fat sour cream 2 teaspoons whole-grain Dijon mustard 1/2 teaspoon freshly ground black pepper 1/4 teaspoon grated lemon rind 8 hard-cooked large eggs 8 (1 1/2-ounce) slices peasant bread or firm sandwich bread, toasted 4 center-cut bacon slices, cooked and cut in half crosswise 8 (1/4-inch-thick) slices tomato 4 large Boston lettuce leaves Instructions Combine first 6 ingredients in a medium bowl, stirring well. Cut 2 eggs in half lengthwise; reserve 2 yolks for another use. Coarsely chop remaining egg whites and whole eggs. Add eggs to mayonnaise mixture; stir gently to combine. Arrange 4 bread slices on a cutting board or work surface. Top each bread slice with 1/2 cup egg mixture, 2 bacon pieces, 2 tomato slices, 1 lettuce leaf, and 1 bread slice. Serve sandwich immediately. Yield: 4 servings (serving size: 1 sandwich) NUTRITION PER SERVING CALORIES 371(28% from fat); FAT 11.7g (sat 4.1g,mono 4.4g,poly 1.4g); PROTEIN 21.9g; CHOLESTEROL 329mg; CALCIUM 70mg; SODIUM 892mg; FIBER 2.4g; IRON 4mg; CARBOHYDRATE

44g

Chicken Stroganoff Pasta Source: Cooking Light April, 2007 HU: 9 Posted by: CAROTS/Donna Servings: 6 (serving size: about 1 2/3 cups) Date: March 27, 2007 *My Notes: Very good, and I would use for a company dish as well. It is very filling. The fresh sage adds a nice flavor to the mushroom mixture. I used chicken breasts, but next time, I will use the chicken tenders, just to save more time. I did add a teaspoon of butter to the oil when sauting the chicken. I find it browns the chicken better. Yummo! 1 tablespoon butter 1 1/2 cups chopped onion (about 1 medium) 2 teaspoons finely chopped fresh sage 1 1/4 teaspoons salt, divided 1/4 teaspoon freshly ground black pepper, divided 1 (8-ounce) package presliced mushrooms 1/4 cup all-purpose flour (about 1 ounce) 1 teaspoon paprika 1 pound skinless, boneless chicken breast halves 1 tablespoon olive oil 1/2 cup fat-free, less-sodium chicken broth 2 tablespoons sherry 1 cup reduced-fat sour cream 1 tablespoon all-purpose flour 5 cups hot cooked wide egg noodles (about 8 ounces uncooked pasta) 1/4 cup chopped fresh parsley Melt butter in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes or until tender. Add sage, 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 5 minutes or until mushrooms begin to brown. Spoon mixture into a large bowl. Combine 1/4 cup flour and paprika in a shallow dish. Cut each chicken breast half in half lengthwise; cut crosswise into 1/4-inch strips. Dredge chicken strips in flour mixture; shake off the excess flour mixture. Heat oil in pan over medium-high heat. Add chicken; sprinkle with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. Sauté 4 minutes or until chicken is done. Add chicken to mushroom mixture. Add broth and sherry to pan, scraping pan to loosen browned bits. Reduce heat to medium-low. Place sour cream in a small bowl; sprinkle with 1 tablespoon flour. Stir with a whisk until combined. Stir sour cream mixture and remaining 3/4 teaspoon salt into broth mixture. Stir in chicken mixture; cook 1 minute or until thoroughly heated. Add noodles and parsley; stir well to combine. CALORIES 427 (28% from fat); FAT 13.5g (sat 5.7g,mono 4.7g,poly 1.6g); PROTEIN 28.7g; CHOLESTEROL 101mg; CALCIUM 96mg; SODIUM 625mg; FIBER 3g; IRON 3.4mg; CARBOHYDRATE 47g

Cuban-Style Pork & Rice Category: Meats (M) Source: Eating Well, Mar/Apr, 2007 Healthy Units: 5 Core: No Servings: 10 (about 1 1/3 Cups each) Posted by: ejwyatt (Emily) Date: March 28, 2007 EW Notes: Saffron is the dried stigma of a saffron crocus. It contributes a pungent flavor and intense yellow color to classic dishes like paella. Saffron is sold in threads and powdered form. Em’s Notes: This was fantastic! I used Penzey’s half-sharp paprika. That added a little heat that was nice. Ingredients ¼ C paprika ¼ C lime juice 3 Tbsps extra-virgin olive oil, divided 2 Tbsps rum (optional) 2 Tsps minced garlic plus 2 Tbsps chopped garlic, divided 2 Tsps chopped fresh oregano 1 Tsp. kosher salt 1 Tsp. freshly ground pepper ½ Tsp. ground cumin 1 ½ pounds boneless pork chops (¾-1 inch thick), trimmed, cut into cubes 2 C chopped onion 2 C arborio rice or short-grain brown rice 2 14-ounce cans reduced-sodium chicken broth 1 C canned diced tomatoes 2 Tbsps capers, rinsed ¼ Tsp. saffron threads (see Note) [missing note] 16 large raw shrimp (21-25 per pound), peeled and deveined (optional) 2 C frozen artichoke hearts, thawed, or cooked green beans, fresh or frozen, thawed ½ C roasted red peppers, cut into strips

Cuban-Style Pork & Rice (continued) Instructions 1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using), 2 teaspoons minced garlic, oregano, salt, pepper and cumin in a medium bowl, stirring to make a homogeneous paste. Add pork and stir to coat. 2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add the pork, leaving any excess spice mixture in the bowl to add later. Cook the pork, stirring, until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes. Transfer the pork to a plate. 3. Add onion and the remaining 2 tablespoons garlic to the pan and cook, stirring often, until the onion is softened, 4 to 5 minutes. Add rice and cook, stirring, until well coated with the onion mixture. Stir in broth, tomatoes, capers, saffron and any remaining spice mixture. (If using brown rice, also add 3/4 cup water now.) Bring to a boil, then reduce to a low simmer; cook, stirring occasionally, 15 minutes for arborio, 30 minutes for brown rice. 4. Preheat oven to 350°F. 5. Stir shrimp (if using) and artichokes (or green beans) into the rice. Cover and bake for 20 minutes. Stir in the pork and any accumulated juices from the plate; scatter roasted peppers on top. Cover and continue baking until the rice is tender and the liquid has been absorbed (if you’ve added shrimp, they should be opaque and pink), 10 to 15 minutes more. NUTRITION INFORMATION: Per serving: 257 calories; 9 g fat (2 g sat, 5 g mono); 40 mg cholesterol; 26 g carbohydrate; 19 g protein; 5 g fiber; 249 mg sodium; 414 mg potassium. Nutrition bonus: Vitamin A (40% daily value), Vitamin C (35% dv), Selenium (32% dv), Folate (17% dv).

Kisir Category: Salads (S) Source: Cooking Light – March, 2007 Healthy Units: 5 Core: Yes Servings: 4 (about 2 Cups each) Posted by: ejwyatt (Emily) Date: March 28, 2007 CL Notes: Kisir is a Turkish version of tabbouleh, with familiar ingredients and more spice. We've added chickpeas for extra protein. Increase the hot chile paste with garlic to suit your taste. It's an ideal make-ahead, no-cook meal--simply assemble and refrigerate up to two days in advance to soften the bulgur. This salad is great on its own as a one-dish supper, wrapped in lettuce or cabbage leaves, or as a sandwich filling for pita pockets. Em’s Notes: I will at least double the chili-garlic paste the next time I make this. 1 1/4 cups uncooked bulgur 1/2 cup fresh lemon juice (about 3 lemons) 1/4 cup hot water 1 tablespoon extravirgin olive oil 1 teaspoon chile paste with garlic (such as sambal oelek) 1/2 teaspoon salt, divided 1/2 cup chopped green onions 1 cup chopped plum tomato (about 3 tomatoes) 1 cup chopped seeded peeled cucumber 2 tablespoons chopped fresh mint 2 tablespoons chopped fresh parsley 1 tablespoon chopped fresh dill 1 cup chopped green bell pepper 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained Place bulgur in a large bowl. Combine juice, 1/4 cup hot water, olive oil, chile paste, and 1/4 teaspoon salt; drizzle over bulgur, stirring to combine. Sprinkle green onions evenly over bulgur mixture; layer chopped tomato and cucumber over onions. Sprinkle with remaining 1/4 teaspoon salt, mint, parsley, and dill; top with bell pepper and chickpeas. Cover and chill 24 to 48 hours. Toss gently before serving. Yield: 4 servings (serving size: about 2 cups) CALORIES 269 (17% from fat); FAT 5.2g (sat 0.5g,mono 3.3g,poly 0.9g); PROTEIN 9.8g; CHOLESTEROL 0.0mg; CALCIUM 67mg; SODIUM 386mg; FIBER 12.5g; IRON 2.7mg; CARBOHYDRATE 50.4g

Smoked Salmon and Dill Tortilla Category: Eggs (E) Source: Cooking Light March, 2007 Healthy Units: 5 Core: Yes Servings: 8 Posted by: ejwyatt (Emily) Date: March 29, 2007 CL Notes: "I always request authentic bagels and lox when my sister visits from New York City. In this recipe, I used smoked salmon to create a Spanish tortilla with buttery potatoes, onions, and dill. Serve with fresh fruit. Make this the night before, refrigerate, and serve at room temperature." -KKD Cooking spray 2 1/4 pounds Yukon gold or red potatoes, thinly sliced (about 6 cups) 3/4 cup egg substitute 1/2 cup chopped onion 1 tablespoon chopped fresh dill 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 5 large eggs, lightly beaten 2/3 cup (about 4 ounces) chopped smoked salmon 1 1/2 tablespoons olive oil 1/2 cup light sour cream Chopped fresh dill (optional) Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes to pan; lightly spray top of potatoes with cooking spray. Cook 8 minutes, turning frequently (don't let potatoes brown or crisp too much). Reduce heat to medium, and cook 20 minutes or until tender, stirring and turning frequently. Transfer potatoes to a bowl. Wipe pan with a paper towel. Combine egg substitute, onion, dill, salt, pepper, and eggs in a large bowl. Stir in salmon. Add potato, and stir gently to combine. Heat oil in pan over medium-high heat. Add potato mixture; cook 1 minute, gently pressing down potatoes with spatula to slightly flatten mixture in pan. Reduce heat to medium-low; cook 15 minutes or until egg has completely set around edges and has just set in the center of pan, gently shaking pan frequently. (Tortilla should easily move around the pan.) Place a plate upside down on top of tortilla; invert onto plate. Carefully slide tortilla, cooked side up, into pan. Cook 5 minutes or until knife inserted in center comes out clean, gently shaking pan occasionally. Carefully loosen tortilla with a spatula; transfer to serving platter. Let cool at least 10 minutes. Cut into 8 wedges, and top with sour cream. Garnish with dill, if desired. CALORIES 223 (29% from fat); FAT 7.3g (sat 2.2g,mono 3.3g,poly 0.8g); PROTEIN 12.4g; CHOLESTEROL 140mg; CALCIUM 28mg; SODIUM 446mg; FIBER 1.7g; IRON 2.2mg; CARBOHYDRATE 26.2g

Seared Scallops with Citrus Ginger Sauce Source: Cooking Light, April 2007 HUs: 6 Serves: 4 Posted by: Betty (BMS2003) March 29, 2007 The key to getting a good brown crust is to pat the scallops dry before cooking, sear them in a very hot cast-iron skillet, and, while they cook, only move them to turn them over. Serve over rice noodles. 2 teaspoons roasted sesame oil, divided 4 (1-inch) diagonally cut green onions 1 teaspoon peanut oil 1 1/2 pounds medium sea scallops 1/4 teaspoon salt, divided 1/4 cup fresh orange juice 1/4 cup mirin (sweet rice wine) 2 tablespoons lemon juice 2 tablespoons low-sodium soy sauce 1/4 teaspoon grated fresh ginger 1/4 teaspoon crushed red pepper 1 teaspoon water 1/2 teaspoon cornstarch Heat 1 teaspoon sesame oil in a large cast-iron or heavy skillet over high heat. Add onions; sauté 1 minute or until wilted. Remove from pan; set aside. Add remaining 1 teaspoon sesame oil and peanut oil to pan. Pat scallops dry with paper towels; sprinkle with 1/8 teaspoon salt. Add scallops to pan; cook 2 minutes or until golden brown. Turn scallops; reduce heat to medium, and cook 1 minute or until scallops are done. Remove scallops from pan; keep warm. Add orange juice, mirin, lemon juice, soy sauce, ginger, red pepper, and remaining 1/8 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 3 minutes. Combine 1 teaspoon water and cornstarch; stir into sauce. Cook 30 seconds or until sauce begins to thicken. Add scallops to pan; toss to coat. Top with onions. Yield: 4 servings (serving size: about 4 ounces) CALORIES 296 (15% from fat); FAT 5.1g (sat 0.5g,mono 1.5g,poly 1.4g); PROTEIN 41.9g; CHOLESTEROL 91mg; CALCIUM 77mg; SODIUM 885mg; FIBER 0.5g; IRON 1mg; CARBOHYDRATE 16.7g

Roasted Lemon Asparagus with Mint & Asiago V (Vegetables) Cooking Pleasures, April/May, 2007 HU: 2 Servings: 4 Posted by: CJMartin717(Cindy) March 31, 2007 1 large lemon 1 pound asparagus 2 tablespoons extra-virgin olive oil, divided 1/4 teaspoon salt 1/4 teaspoon pepper 3 tablespoons fresh mint leaves, minced and divided 2 tablespoons shaved Asiago cheese Heat oven to 400 F. Cut 4 thin slices from the center of lemon; halve slices. Squeeze and reserve juice from remaining lemon halves. Place asparagus and lemon slices on small rimmed baking sheet. Drizzle with 1 tablespoon olive oil; stir to coat. Sprinkle with salt and pepper. Bake 10-13 minutes or until asparagus is just crisp-tender, turning once or twice. Sprinkle with half of the mint, bake another minute. Drizzle with remaining 1 tablespoon olive oil and reserved lemon juice. Sprinkle with cheese and remaining mint. Toss to combine and serve. Per serving: 90 calories; 8 g total fat (1.5 g saturated fat); 2.5 g protein; 3.5 g carbohydrate; 0 mg cholesterol; 205 mg sodium; 1.5 g fiber.

SOUTHEAST ASIAN SCALLOPS & GREENS FS (Fish/Seafood) Eating Well Serves 2 HU: 4 Servings: 2 Posted by: CJMartin717(Cindy) March 31, 2007 EW: Fresh herbs and Asian flavors add interest to meaty sea scallops. Grilled steak or chicken can easily be substituted for the scallops; or, for a truly quick preparation, use precooked shrimp. Be sure to buy "dry" scallops, which have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown properly. To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) Cindy’s Notes: I sautéed the scallops on the stovetop and did not bother using skewers. I used mixed baby lettuce, basil and baby bok choy for the greens. I served the dressing on the side rather than toss all the greens in it - the amount of dressing is generous and we didn’t use all of it. 3 tablespoons rice vinegar 2 tablespoons lime juice 1 tablespoon toasted sesame oil 2 teaspoons minced fresh ginger 2 teaspoons reduced-sodium soy sauce 8 ounces dry sea scallops 1/8 teaspoon kosher salt 1/8 teaspoon freshly ground pepper 4 cups mixed salad greens, preferably baby Asian greens 1 small red bell pepper, diced 1/2 cup assorted fresh herb leaves, such as basil, cilantro and/or mint 2 teaspoons sesame seeds, toasted

SOUTHEAST ASIAN SCALLOPS & GREENS (continued) Preheat grill to medium-high. Whisk vinegar, lime juice, oil, ginger and soy sauce in a medium bowl. Thread scallops onto two 12-inch skewers. Sprinkle with salt and pepper. Oil the grill rack (see Tip). Grill the scallops until cooked through, about 4 minutes per side. Carefully remove the scallops from the skewers. Add salad greens, bell pepper and herbs to the dressing; toss to combine. Serve the salad topped with the scallops and sesame seeds. NUTRITION INFORMATION: Per serving: 221 calories; 10 g fat (1 g sat, 3 g mono); 37 mg cholesterol; 12 g carbohydrate; 22 g protein; 4 g fiber; 463 mg sodium; 887 mg potassium. Nutrition bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Iron (40% dv), Selenium (36% dv). 1 Carbohydrate Serving; Exchanges: 2 vegetable, 3 very lean meat, 1 1/2 fat

Black and White Angel Food Cake Category: D Source: Cooking Light, April 2007 HU: 4 Servings: 12 Posted by: Peggymcv April 1, 2007 CL Notes: If you can't decide whether you want vanilla or chocolate, this cake is for you because it delivers both. Beaten egg whites create the light, airy texture of this classic dessert. Place leftover yolks in an airtight container, cover with a thin layer of water, and refrigerate for up to two days; use them to make custards, such as our Cinnamon Crème Anglaise. My notes: This cake was a winner in my home! Not only is it super-easy to make, but it makes a beautiful presentation when served with sliced strawberries. Cake: 1 cup cake flour (about 4 ounces) 1 1/2 cups granulated sugar, divided 1/2 teaspoon cream of tartar 1/4 teaspoon salt 12 large egg whites 1 teaspoon fresh lemon juice 1/2 teaspoon vanilla extract 2 tablespoons unsweetened dark cocoa (such as Hershey's Special Dark) Glaze: 1 1/2 cups powdered sugar 2 tablespoons tub light cream cheese, softened 1 tablespoon 1% low-fat milk 1 teaspoon vanilla extract 3/4 teaspoon unsweetened dark cocoa (such as Hershey's Special Dark) Topping: Sliced strawberries (optional) Preheat oven to 325°. To prepare cake, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and 3/4 cup granulated sugar, stirring with a whisk; set aside. Place cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at high speed until foamy. Add remaining 3/4 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Beat in juice and 1/2 teaspoon vanilla. Sift flour mixture

over egg white mixture, 1/4 cup at a time; fold in after each addition. Black and White Angel Food Cake (cont’d) Spoon half of batter into an ungreased 10-inch tube pan, spreading evenly. Break air pockets by cutting through batter with a knife. Sift 2 tablespoons cocoa over remaining batter; fold in. Spoon cocoa batter evenly over top of vanilla batter; break air pockets by cutting through cocoa layer with a knife. Bake at 325° for 55 minutes or until cake springs back when lightly touched. Invert pan; cool completely. Loosen cake from sides of pan using a narrow metal spatula. Invert cake onto a plate. To prepare glaze, place powdered sugar, cream cheese, milk, and 1 teaspoon vanilla in a medium bowl; beat with a mixer at medium speed until smooth. Drizzle half of glaze over cake. Add 3/4 teaspoon cocoa to remaining glaze; stir well to combine. Drizzle cocoa glaze over cake. Refrigerate 5 minutes or until glaze is set. Garnish with strawberries, if desired. Yield: 12 servings (serving size: 1 slice) NUTRITION PER SERVING CALORIES 210(3% from fat); FAT 0.6g (sat 0.3g,mono 0.1g,poly 0.1g); PROTEIN 4.7g; CHOLESTEROL 1mg; CALCIUM 9mg; SODIUM 111mg; FIBER 0.5g; IRON 0.8mg; CARBOHYDRATE 47.3g

Chicken Baked in Coconut-Curry Sauce Main dishes (poultry) Cooking Light (April 2007) HU - 6 Core +1 4 servings Posted by Shari (walkmuch) April 1, 2007 The rich coconut milk, hot curry paste, and garlic create a sauce that keeps the chicken moist. Serve over basmati rice. my notes: This was simple to prepare and very pretty. It might be considered quick depending on your knife skills. Using lite coconut milk drops the HUs to 5/serving but I had a can of regular I needed to use and it's only 1/8 cup per serving. I used ~1tsp of curry and it was plenty hot enough for me. 1/2 cup coconut milk 1/4 cup fat-free, less-sodium chicken broth 2 teaspoons minced garlic 1 to 1 1/2 teaspoons red curry paste 4 (6-ounce) skinless, boneless chicken breast halves 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 2 medium zucchini, halved lengthwise and thinly sliced (about 2 cups) 1 cup thinly sliced yellow squash (about 2 small) 1 cup 1/4-inch-thick red bell pepper strips (about 1 large) 1/2 cup diagonally cut green onions 4 teaspoons chopped fresh cilantro 4 lime wedges Preheat oven to 425°. Combine first 4 ingredients in a medium bowl; stir with a whisk. Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound each piece to an even thickness using a meat mallet or small heavy skillet. Sprinkle salt and pepper evenly over both sides of chicken. Fold 4 (16 x 12-inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil; layer 1/2 cup zucchini, 1/4 cup squash, 1/4 cup bell pepper, 2 tablespoons green onions, and 1 chicken breast half on half of each foil sheet. Spoon 3 tablespoons of coconut milk mixture over each serving. Fold foil over chicken and vegetables; tightly seal edges. Place packets on a baking sheet. Bake at 425° for 22 minutes. Remove from oven; let stand 5 minutes. Place on plates. Unfold packets carefully, and sprinkle each serving with 1 teaspoon cilantro. Garnish with lime wedges. Serve immediately. Yield: 4 servings (serving size: 1 packet and 1 lime wedge) NUTRITION PER SERVING: CALORIES 278(27% from fat); FAT 8.4g (sat 5.9g,mono 0.8g,poly 0.6g);

PROTEIN 41.7g; CHOLESTEROL 99mg; CALCIUM 57mg; SODIUM 523mg; FIBER 2.3g; IRON 2.8mg; CARBOHYDRATE 8.4g

Farfalle with Smoked Salmon and Cream Cheese Category : Pasta Source : Everyday Food, March 2007 Healthy Units : 8 Servings : 4 Posted by : MissVN (Victoria) Date : April 1, 2007 Notes: Quick and easy! You can also certain cut points by using less pasta or using whole wheat pasta. Also, with the small amount of cream cheese, there isn't a difference if you use full-fat cream cheese. Ingredients 12 ounces farfalle course salt and ground pepper 2 ounces neufchatel cheese, cut into small pieces 1/2 cup fresh dill, coarsely chopped or 1 teaspoon dried dill weed 2 tablespoons capers, drained and rinsed 4 ounces smoked salmon, cut into bite-sized pieces Instructions 1. Cook pasta in a large pot of boiling salted water until al dente, according to package directions. Reserve 1/2 cup of pasta water. Add onion to pot; immediately drain pasta mixture, and return to pot. 2. Add cream cheese, dill, capers, and salmon to pasta. Toss, adding reserved pasta water a little at a time to create a thin sauce that coats the farfalle (you may not need all the water). Season lightly with salt and pepper. Serve.

Pork Chops with Rhubarb-Cherry Sauce Category : Meats Source : Everyday Food (TV) Healthy Units : 6 Servings : 4 Posted by : MissVN (Victoria) Date : April 1, 2007 Notes: I couldn't find fresh rhubarb, I used frozen and it increased the cooking time by a few minutes. Variation: The cherries can be replaced with other dried fruit, such as golden raisins; soften as instructed in step 1. The rhubarb sauce can be refrigerated in an airtight container for up to one week. Try it with roasted chicken or drizzled over toasted bread topped with goat cheese. Ingredients 1/2 cup dried cherries 1/4 cup water 1 Tablespoon balsamic vinegar 1 teaspoon olive oil 1/2 cup finely chopped onion 3 tablespoons sugar pinch nutmeg salt and pepper 1 tablespoon olive oil 4 medium pork loin chops Instructions 1. In a small bowl, combine cherries with vinegar and ¼ cup hot water; let stand 10 minutes to soften. 2. In a small saucepan, heat 1 teaspoon oil over medium-low heat. Add onion; cook until softened, stirring occasionally, about 10 minutes. 3. To the saucepan, add cherry mixture, rhubarb, and sugar; bring to a boil. Reduce heat; simmer until rhubarb has softened, 5 to 8 minutes. Stir in nutmeg; season with salt and pepper. Remove from heat; keep warm.' 4. Generously season both sides of pork chops with salt and pepper. In a large skillet, heat remaining tablespoon oil over medium-high heat. Cook pork (in two batches, if necessary, to avoid crowding the pan) until browned and cooked through, 3 to 4 minutes per side. Serve topped with warm sauce.

Stovetop Sausage Mac and Cheese Category: Pasta (RP) Source: April, 2007 Cooking Light HU: 9 Posted by: CAROTS/Donna Servings: 4 April 2, 2007 It seems everyone loves mac and cheese. This quick and easy pasta toss combines three types of cheese, plus sausage, for creamy yet hearty texture and flavor. For a more colorful version, stir in spinach. *My Notes- I didn't have any onion powder, so I finely chopped some onion and added while sauting the chicken sausage. Quick and easy to prepare. Not your usual tasting Mac 'n Cheese dish, but has a nice twist to it. 4 ounces chicken and sun-dried tomato sausage (such as Gerhard's), chopped 1 1/4 cups fat-free milk 2 tablespoons all-purpose flour 3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese 1/3 cup (about 1 1/3 ounces) shredded Monterey Jack cheese 1/4 cup (2 ounces) 1/3-less-fat cream cheese 1/2 teaspoon onion powder 1/4 teaspoon garlic salt 5 cups hot cooked elbow macaroni (about 8 ounces uncooked pasta) Chopped fresh parsley (optional) Heat a large nonstick saucepan over medium-high heat. Add sausage; sauté 4 minutes or until browned. Combine milk and flour in a small bowl, stirring well with a whisk. Add milk mixture to pan; bring to a boil, stirring constantly. Reduce heat to medium. Stir in cheeses, onion powder, and garlic salt; cook 3 minutes or until cheeses melt, stirring constantly. Stir in pasta. Garnish with parsley, if desired. Serve immediately. Yield: 4 servings (serving size: about 1 1/4 cups) CALORIES 433 (29% from fat); FAT 13.9g (sat 7.8g,mono 3.8g,poly 0.9g); PROTEIN 23.6g; CHOLESTEROL 56mg; CALCIUM 340mg; SODIUM 538mg; FIBER 2.7g; IRON 2.4mg; CARBOHYDRATE 53.1g

Barbecue Rubbed Pork Chops Main Dish (Meat) Source: CL April 07 Healthy Units: 6 Serving: 1 pork chop Posted by Shel_k April 2, 2007 Quick & Easy From Cooking Light This bold, zesty rub is made up of seven spices. Turn up the heat by using hot paprika or 1/4 teaspoon ground red pepper. Garnish with parsley, if desired. Total time: 35 minutes. My notes: had all the spices on hand, the pork was moist and very good.I used boneless chops and after browning cooked about 4 minutes more. 1 tablespoon light brown sugar 1 teaspoon salt 1 teaspoon paprika 1 teaspoon chili powder 3/4 teaspoon garlic powder 3/4 teaspoon ground cumin 1/4 teaspoon dry mustard 1/8 teaspoon ground allspice 1/8 teaspoon ground red pepper 4 (6-ounce) bone-in center-cut loin pork chops, trimmed (about 1/2 inch thick) Cooking spray Combine first 9 ingredients; rub over both sides of pork. Heat a grill pan over mediumhigh heat. Coat pan with cooking spray. Add pork; cook for 2 minutes on each side. Reduce heat to medium, and cook for 8 minutes or until done, turning occasionally. Remove from pan; let stand 5 minutes. Yield: 4 servings (serving size: 1 pork chop) CALORIES 277 (34% from fat); FAT 10.5g (sat 3.8g,mono 4.7g,poly 0.8g); PROTEIN 38.8g; CHOLESTEROL 105mg; CALCIUM 48mg; SODIUM 669mg; FIBER 0.5g; IRON 1.4mg; CARBOHYDRATE 4.3g Cooking Light, APRIL 2007

Spicy Tilapia with Pineapple-Pepper Relish Category: Fish/Seafood (FS) Source: Cooking Light April, 2007 Healthy Units: 4.5 Core: Yes Servings: 4 Posted by: ejwyatt (Emily) Date: April 4, 2007 Quick and Easy CL Notes: Fresh pineapple chunks, now widely available in supermarkets, speed the prep for this relish. Serve with coconut rice (substitute light coconut milk for some of the water to cook it). Round out menu with a romaine lettuce salad tossed with lime dressing. Em’s Notes: This was delicious and very quick and easy. 2 teaspoons canola oil 1 teaspoon Cajun seasoning 1/4 teaspoon kosher salt 1/4 teaspoon ground red pepper 4 (6-ounce) tilapia fillets 1 1/2 cups chopped fresh pineapple chunks 1/3 cup chopped onion 1/3 cup chopped plum tomato 2 tablespoons rice vinegar 1 tablespoon chopped fresh cilantro 1 small jalapeño pepper, seeded and chopped 4 lime wedges Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning, salt, and pepper in a small bowl. Sprinkle fish evenly with spice mixture. Add fish to pan, and cook for 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Combine pineapple and next 5 ingredients (through jalapeño) in a large bowl, stirring gently. Serve pineapple mixture with fish. Garnish with lime wedges. Yield: 4 servings (serving size: 1 fillet, about 1/2 cup relish, and 1 lime wedge) CALORIES 228 (22% from fat); FAT 5.5g (sat 1.2g,mono 2.2g,poly 1.4g); PROTEIN 34.9g; CHOLESTEROL 85mg; CALCIUM 29mg; SODIUM 328mg; FIBER 1.5g; IRON 1.2mg; CARBOHYDRATE 11.2g Cooking Light, APRIL 2007

Grilled Marinated Vegetables Source: Cooking Light, April 1996 Posted by: Danikam Date: 4/7/07 HUs: 2.5 Serves: 6 Category: VP Danika's notes: I only used 1/3 cup rice vinegar based on some of the reviews. Nice twist on the standard grilled vegetables. 1 1/2 pounds small red potatoes, halved 2 cups sliced yellow squash 2 cups sliced zucchini 12 green onions, trimmed 2 large red bell peppers, cut into 1/2-inch-wide strips 2/3 cup rice vinegar 2 tablespoons fresh lemon juice 2 tablespoons Dijon mustard 1 tablespoon dark sesame oil 1/4 teaspoon salt 1/4 teaspoon pepper 4 garlic cloves, minced Vegetable cooking spray Place potatoes in a medium saucepan; cover with water, and bring to a boil. Reduce heat, and simmer 10 minutes or until tender; drain. Combine potatoes and next 11 ingredients (potatoes through garlic) in a large heavyduty zip-top plastic bag. Seal bag, and marinate 30 minutes, turning bag occasionally. Remove vegetables from bag, reserving marinade. Place vegetables in a wire grilling basket coated with cooking spray. Prepare grill. Place grilling basket on grill rack, and grill 7 1/2 minutes on each side or until tender. Place reserved marinade in a small saucepan; cook over medium heat 3 minutes. Pour warm marinade over grilled vegetables. Yield: 6 servings (serving size: 1 cup) NUTRITION PER SERVING CALORIES 153(19% from fat); FAT 3.2g (sat 0.4g,mono 1.1g,poly 1.2g); PROTEIN 4.5g; CHOLESTEROL 0.0mg; CALCIUM 58mg; SODIUM 263mg; FIBER 4.4g; IRON 2.8mg; CARBOHYDRATE 28.5g

Marinated Asparagus Bundles Category: Vegetables Source: Cooking Light, April 1995 Healthy Units: 0.3 Servings: 10 Posted by: Classact75 (Eileen) April 7, 2007 CL Notes: Thin asparagus spears work best in this elegant side dish. Eileen’s Notes: Great presentation and flavor but next time I’ll add some minced garlic and use red onion. I made smaller bundles with 5 asparagus spears and 1 slice of red pepper and put some of the chopped onions on top of each bundle when I put them on the platter. I don’t like tarragon and subbed basil and forgot to add the sugar. 2 1/2 pounds asparagus 10 green onions 2 red bell peppers, cut into 20 strips 1 cup finely chopped onion 1 cup red wine vinegar 1/2 cup water 2 teaspoons sugar 1 teaspoon dried oregano 1 teaspoon dried tarragon 1 teaspoon dry mustard 1 teaspoon Worcestershire sauce 1/2 teaspoon salt 1/4 teaspoon pepper Snap off tough ends of asparagus. Cover and cook in a small amount of boiling water 5 minutes or until crisp-tender. Drain and rinse under cold running water; drain well. Trim white portion from green onions, and reserve for another use. Place green onion tops in a bowl; add boiling water to cover. Drain immediately, and rinse under cold running water. Gather asparagus into 10 bundles, and add 2 bell pepper strips to each bundle. Tie each bundle with a green onion strip. Place bundles in a 13 x 9-inch baking dish. Combine chopped onion and next 9 ingredients (onion through pepper) in a bowl; stir well. Pour over asparagus bundles. Cover and chill 2 to 8 hours. To serve, remove asparagus bundles from marinade, and discard marinade. Arrange asparagus bundles on a serving platter. CALORIES 28 (10% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 2g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 51mg; FIBER 1.4g; IRON 0.9mg; CARBOHYDRATE 5.6g

Oven-Fried Chicken Thighs with Buttermilk-Mustard Sauce Category: Poultry Source: Cooking Light, May 2001 Healthy Units: 4.2 Servings: 4 (1 thigh & 1 T sauce) Posted by: Classact75 (Eileen) April 8, 2007 Quick & Easy CL Notes: Preheating the baking sheet helps to crisp the chicken on the bottom. Eileen’s Notes: I used a tablespoon of fresh rosemary and loved the flavors in the dip and sauce and how crispy the coating on the chicken gets. The original recipe was for 2 servings of 2 thighs and 2 T sauce but one thigh was plenty for me so I posted it as 4 servings. I changed the NI to reflect the 4 servings. 1/4 cup low-fat buttermilk 4 teaspoons Dijon mustard 1 tablespoon honey 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/8 teaspoon dried rosemary 1/4 cup dry breadcrumbs 1 1/2 tablespoons grated fresh Parmesan cheese 4 (6-ounce) chicken thighs, skinned Cooking spray Preheat oven to 425°. Combine the first 6 ingredients in a small microwave-safe bowl. Spoon 3 tablespoons buttermilk mixture into a shallow bowl; reserve remaining mixture. Combine the breadcrumbs and Parmesan cheese in a small bowl. Dip chicken in 3 tablespoons buttermilk mixture; dredge in breadcrumb mixture. Chill 15 minutes. Lightly coat a baking sheet with cooking spray, and place in oven for 5 minutes. Place the chicken on baking sheet. Bake at 425° for 24 minutes or until a meat thermometer registers 180°, turning chicken after 12 minutes. Microwave reserved buttermilk mixture at high for 20 seconds or until warm. Drizzle the sauce over chicken. CALORIES 188; FAT 6g; PROTEIN 21.8; CHOLESTEROL 84mg; CALCIUM 76mg; SODIUM 485mg; FIBER 0.2g; IRON 1.5mg; CARBOHYDRATE 10.2g

Warm Asparagus Salad Vegetables Source: CL March 2005 Healthy Units: 2 Servings: 6 Posted by jhoulihan (Jodi) 4/8/07 2 ounces day-old French bread or other firm white bread, sliced 1 garlic clove, peeled and halved 1 tablespoon unsalted butter 1 tablespoon white wine vinegar 2 teaspoons extravirgin olive oil 1 teaspoon grated lemon rind 2 teaspoons fresh lemon juice 1 medium shallot, peeled and minced 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 cup water 1 1/2 pounds asparagus 1 teaspoon grated lemon rind (optional) Preheat oven to 375°. Place bread in a single layer on a baking sheet. Bake at 375° for 10 minutes or until toasted. Rub cut sides of garlic over one side of each bread slice. Place bread slices in a food processor; pulse 10 times or until bread is coarsely ground. Arrange breadcrumbs in a single layer on a baking sheet; bake at 375° for 5 minutes or until golden brown. Transfer breadcrumbs to a bowl. Melt butter in a small saucepan over medium-high heat. Cook 1 to 2 minutes or until butter is lightly browned, shaking pan occasionally; remove from heat. Drizzle butter over toasted breadcrumbs; toss well to coat. Combine vinegar, oil, 1 teaspoon rind, lemon juice, and shallot; stir well with a whisk. Stir in salt and pepper. Bring water to a boil in a large skillet. Snap off tough ends of asparagus; add asparagus to pan. Cook 5 minutes or until tender, stirring constantly. Place asparagus on a serving platter. Drizzle with vinaigrette; top with breadcrumb mixture. Garnish with 1 teaspoon grated lemon rind, if desired. Serve immediately. Yield: 6 servings NUTRITION PER SERVING CALORIES 94(36% from fat); FAT 3.8g (sat 1.3g,mono 2g,poly 0.4g); PROTEIN 4.1g; CHOLESTEROL 5mg; CALCIUM 37mg; SODIUM 172mg; FIBER 0.4g; IRON 3mg;

CARBOHYDRATE 13.2g

Strawberry Angel Cake Cooking Light, APRIL 1998 Yield: 16 servings Healthy Units: 4 Posted By: Bawstinn36 (Maria) April 8, 2007 Comments: Easy to put together. I made the Vanilla Bean Angel Food Cake instead of purchasing one at the store. I added some kiwis in with the strawberries for some extra color. 4 cups sliced strawberries 3/4 cup sugar, divided 2 tablespoons evaporated skim milk 1 (8-ounce) block 1/3-less-fat cream cheese, softened 1 (10-inch) round angel food cake 3 tablespoons triple sec (orange-flavored liqueur) or orange juice, divided 1 (8-ounce) tub frozen reduced-calorie whipped topping, thawed 2 tablespoons sliced almonds, toasted Combine strawberries and 1/4 cup sugar in a small bowl; cover and let stand 1 hour. Combine 1/2 cup sugar, milk, and cream cheese in a medium bowl; beat at medium speed of a mixer until smooth. Cut cake horizontally into 3 layers using a serrated knife; place bottom layer, cut side up, on a serving plate. Brush with 1 tablespoon liqueur, and spread half of cream cheese mixture over cake. Spoon one-third of strawberries over cream cheese mixture using a slotted spoon. Repeat layers, ending with cake and liqueur. Spread whipped topping over top and sides of cake. Cover; chill 30 minutes. Arrange remaining strawberries on top of cake before serving; sprinkle with almonds. NUTRITION PER SERVING CALORIES 203(26% from fat); FAT 5.8g (sat 4g,mono 1.2g,poly 0.3g); PROTEIN 4.1g; CHOLESTEROL 11mg; CALCIUM 58mg; SODIUM 214mg; FIBER 1.1g; IRON 0.3mg; CARBOHYDRATE 33.5g

Vanilla Bean Angel Food Cake Cooking Light, March 2006 Yield: 12 servings (serving size: 1 slice) Healthy Units: 3 Posted By: Bawstinn36 (Maria) April 8, 2007 Comments: Rather than mixing with my fingers, I put the vanilla bean and the sugar in a container, then shook my cha-cha around the kitchen. I used this in the Strawberry Angel Cake. Your sense of touch will tell you when the vanilla seeds are thoroughly mixed into the sugar. Also, you'll know the cake has finished baking when you press the surface and it springs back. Serve with fresh berries or fat-free whipped topping, if desired. 1 1/2 cups sugar, divided 1 (2-inch) piece vanilla bean, split lengthwise 1 cup sifted cake flour (about 4 ounces) 12 large egg whites 1/2 teaspoon cream of tartar 1/4 teaspoon salt 1 teaspoon lemon juice Preheat oven to 325°. Place 3/4 cup sugar in a small bowl. Scrape seeds from vanilla bean, and add seeds to sugar; discard bean. Work the vanilla seeds into sugar with fingers until well combined. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and sugar mixture, stirring with a whisk to combine. Beat egg whites with a mixer at high speed until foamy. Add cream of tartar and salt; beat until soft peaks form. Add remaining 3/4 cup sugar, 2 tablespoons at a time, beating until stiff peaks form. Beat in juice. Sift flour mixture over egg white mixture, 1/4 cup at a time; fold in after each addition. Spoon the batter into an ungreased 10-inch tube pan, spreading evenly. Break air pockets by cutting through batter with a knife. Bake at 325° for 50 minutes or until cake springs back when lightly touched. Invert pan; cool completely. Loosen cake from sides of pan using a narrow metal spatula. Invert cake onto plate. NUTRITION PER SERVING CALORIES 144(0.0% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 4.3g; CHOLESTEROL 0.0mg; CALCIUM 4mg; SODIUM 105mg; FIBER 0.1g; IRON 0.6mg; CARBOHYDRATE 31.7g