Pecan-Crusted Fish

Serves 4 Preparation time: 20 minutes Baking time: 30 minutes 4 firm fish fillets (5 to 6 ounces each) ¼ cup buttermilk ½ cup finely ground pecans ¾ cup bread crumbs 3 cloves garlic, pressed or minced 2 tablespoons minced fresh partsley ½ teaspoon dried thyme or 1 tablespoon fresh thyme leaves ½ teaspoon paprika ½ teaspoon salt pinch of cayenne Preheat oven to 375 degrees; lightly oil a baking pan. Rinse the fish and place it in a shallow dish. Pour the buttermilk over the fillets. In a separate shallow dish, combine the pecans, bread crumbs, garlic, parsley, thyme, paprika, salt and cayenne. One at a time, remove the fillets from the buttermilk, allowing the excess to drain off, and then dredge in the pecan mixture to coat all sides. Place each coated fillet in the baking pan. Bake for 30 minutes or more, depending on the thickness of the fillets, until the topping is lightly browned and the fish is tender and flakes easily with a fork. Serve with wedges of lemon or a fruit salsa. Reprinted from Moosewood Restaurant New Classics , Copyright © 2001 by the Moosewood Collective, Clarkson N. Potter, New York, publishers.

Spicy Peanut Carrot Soup

In the cuisines of Africa and Southeast Asia, peanuts and peanut butter are a staple ingredient in sauces and condiments. Here, peanut butter is the background that offsets the spices, garlic, and sour and salty flavors in this rich and aromatic soup. Use any gourmet or commercial peanut butter or roast and grind our own peanuts into a paste. Serves 6 to 8 Yields about 8 cups Preparation time: 20 minutes Cooking time: 35 minutes 1 tablespoon canola or other vegetable oil 1 large onion, thickly sliced (about 2 cups) 2 pounds carrots, peeled and thinly sliced (about 6 cups) 1 celery stalk, thinly sliced 1 teaspoon salt 1 teaspoon Chinese chili paste* 6 cups water 2 tablespoons peanut butter (see Note) 3 tablespoons soy sauce 2 tablespoons fresh lime juice a few fresh lime wedges *Or use a fresh stemmed and chopped fresh chile and 2 minced garlic cloves. In a soup pot on medium heat, warm the oil and add the onions, carrots, celery, salt, and chili paste. Sauté on high heat for 5 minutes, stirring often. Add the water, cover, and bring to a boil. Lower the heat and simmer until the carrots are soft, about 25 minutes. Stir in the peanut butter, soy sauce, and lime juice. In a blender, purée the soup in batches. Reheat, if necessary. Serve with lime wedges. Note: If you wish, replace the peanut butter with freshly ground peanuts. Grind ½ cup unsalted roasted peanuts in a blender or small food processor and add them to the soup just before puréeing it. Variation: Try serving the soup cold. It's not your usual chilled soup candidate, but we like it! Reprinted from Moosewood Restaurant Daily Special ©1999 by Moosewood, Inc. Published by Clarkson Potter/Publishers, New York.

Chimichurri Flank Steak with Black Beans and Rice

Ingredients
2 cups brown rice
4 small clove garlic, halved
2 cups low-sodium nonfat chicken broth
8 tablespoons cilantro
4 tablespoon cilantro, thinly sliced
5 tablespoons packed parsley
1 tablespoon balsamic vinegar
1 1/3 pounds flank steak
2 teaspoons extra light olive oil
2 celery stalks, finely chopped
1 medium onion, chopped
½ package of taco seasoning
1 can black beans, rinsed and drained

Directions
1. Heat oven to 400°. Cook rice as usual. Blend garlic, 1 cup broth, 2 tbsp cilantro, parsley and vinegar in a mini-chopper or blender until chunky. Place steak in a small oven-safe skillet; top with cilantro-parsley sauce. Bake, uncovered, until steak is done, 15 to 20 minutes. Remove and set aside. Heat oil in a small saucepan over medium-high heat. Cook celery and onion until onion softens and browns lightly, 3 to 4 minutes. Sprinkle taco seasoning over celery and onion and cook until spices become fragrant, about 1 minute. Stir in beans and remaining 1 cup broth. Cook until vegetables absorb most of broth, 5 to 6 minutes. Remove steak from skillet and slice it thinly on the diagonal. Stir rice in skillet to pick up remaining cilantro-parsley sauce. Garnish with 1 tbsp sliced cilantro. Wednesday's dinner.)

Serves 4, 547 calories per serving, 18.7 g fat (5.5 g saturated), 48.5 g carbs, 10.7 g fiber, 41.8 g protein

Black Bean and Almond Pesto

Ingredients

1 cup packed fresh basil
8 tablespoons slivered almonds
8 tablespoons canned black beans
4 clove of garlic, chopped
1 tablespoon extra light olive oil, divided

Directions

In a mini-chopper, blend basil, almonds, beans, garlic, 1 tsp oil and 1/8 tsp salt until mixture is combined but chunky. Serve over chicken.

Chicken Saltimbucca

Ingredients

1 whole egg (or 2 egg whites)
Parchment paper
16 fresh sage leaves
4 skinless chicken cutlets
4 slices prosciutto
1/2 cup dry unseasoned breadcrumbs
1 lemon, quartered (optional)

Directions

Heat oven to 375°. Lightly beat egg in a bowl. Line a large baking sheet with parchment paper. Press 4 sage leaves onto each cutlet; top each with 1 slice prosciutto. Carefully dip each prepared cutlet into egg; coat with breadcrumbs. Place on baking sheet. Bake until chicken is cooked through, about 12 minutes. Garnish with lemon wedges, if desired.

Serves 4, 214 calories per serving, 4.1 g fat (1.2 g saturated), 9.8 g carbs, 0.6 g fiber, 32.1 g protein

Chicken and Veggie Teriyaki Stir Fry

Ingredients
1 cup brown rice
1 tablespoon canola oil
2 tablespoons dark sesame oil
3 cloves garlic, finely chopped
1 tablespoon minced ginger
1 1/4 pounds boneless, skinless chicken breasts
4 cups broccoli florets
2 cups sliced white button, cremini or shiitake mushrooms
2 1/2 cups peeled and julienned carrots
2 1/2 cups chopped green beans
3/4 cups chicken broth
1/4 cup low-sodium teriyaki sauce

Directions
Cook rice as directed on package. Heat canola oil and 1 tbsp of the sesame oil in a sauté pan over medium heat. Stir in garlic. Brown chicken until juices run clear, about 4 minutes per side. Remove from pan, slice into strips and set aside. Heat remaining 1 tbsp of sesame oil in a large sauté pan or wok over high heat. Stir-fry vegetables in broth and teriyaki sauce, 4 to 6 minutes. Add chicken; cook 2 to 3 minutes more. Serve each with 1/2 cup cooked rice.

Serves 4, 506 calories per serving, 14.2 g fat (2.1 g saturated), 8.6 g fiber, 53.1 g carbs, 43.6 g protein

Lemon Herb Chicken

Ingredients

1 tablespoon plus 1 1/2 tsp olive oil
4 boneless, skinless chicken breasts (about 6 oz each)
Herbes de Provence
All-purpose flour (for dusting)
3 cloves garlic, sliced
1 shallot, chopped
1/4 cup dry white wine
1/4 cup chicken stock
Juice of 1/4 lemon
1 tablespoon butter
Julienned lemon zest (optional)
Spinach With Olive Oil and Lemon
12 oz fresh baby spinach
1 tablespoon olive oil
Juice of 1/4 lemon

Directions

Heat oven to 375°. Heat oil in a large ovenproof sauté pan over medium-high heat. Season chicken with salt, pepper and herbes de Provence. Dust with flour; tap off excess. Cook, meaty side down, 5 minutes. Turn over; cook 1 minute. Add garlic and shallot; stir 30 seconds. Add wine; cook 1 minute. Add stock; cook 30 seconds. Add lemon juice. Transfer pan to oven. Bake until chicken is cooked through, 9 to 13 minutes. Transfer chicken to cutting board. Place pan over medium heat; simmer sauce 1 minute. Add butter; swirl pan until butter incorporates and sauce thickens slightly. Cut each breast into 4 slices; transfer each to a plate; top with sauce and garlic. Garnish with zest, if desired.

Serves 4

Avacodo-Mango Chicken

Ingredients
1/4 cup Worcestershire sauce
1 tablespoon soy sauce
2 teaspoons adobo sauce (from canned chipotle chiles)(optional)
2 limes
4 boneless, skinless chicken breasts (about 4 oz each)
1 large mango, coarsely chopped
1 large avocado, coarsely chopped
1 tablespoon finely chopped cilantro
1 tablespoon finely chopped onion
2 teaspoons sea salt
4 white-corn tortillas

Directions
Mix Worcestershire, soy and adobo sauces with juice from 1 of the limes in a bowl. Place chicken in a sealable plastic bag and pour in marinade. Refrigerate 30 minutes. Heat oven to 350°. Combine mango, avocado, cilantro, onion, salt and juice from remaining lime in a bowl, then refrigerate. Transfer chicken and marinade to a baking dish and cook until tender and no longer pink, approximately 20 minutes. Remove chicken from oven, place each breast on a plate and top with 1/4 of salsa. Serve with 1 tortilla each.

Serves 4, 385 calories per serving, 9.6 g fat (1.4 g saturated), 44 g carbs, 6.5 g fiber, 31 g protein

Cornmeal Crusted Chicken Salad

Ingredients

3/4 cup all-purpose flour
1 whole egg
1 egg white
1/4 cup finely ground cornmeal
2 teaspoons ground cumin
2 teaspoons salt
2 teaspoons sugar
Vegetable oil cooking spray
2 boneless, skinless chicken breasts (about 4 oz each), sliced lengthwise into 1 1/2-inch-wide strips
1 avocado
8 oz mixed greens
1 jar (7 oz) roasted red peppers, thinly sliced
3 tablespoons goat cheese, crumbled

Dressing
2 tablespoons extra-virgin olive oil
1 tablespoons grapefruit juice
2 tablespoons sherry vinegar
1 teaspoons honey

Directions
Heat oven to 425°. Set out 3 shallow bowls: Put 1/2 cup flour in the first, egg and egg white in the second and cornmeal and the remaining 1/4 cup flour in the third. Season flour and cornmeal bowls with 1 tsp each of cumin, salt and sugar and a few grinds of black pepper. Stir each bowl to blend ingredients. Cover a baking sheet with aluminum foil; coat foil with cooking spray. Dust each chicken strip with flour mixture, then dip in egg, dredge in cornmeal mixture and place on sheet. Bake 12 to 14 minutes, turning once halfway through, until chicken is cooked and crust is golden brown. Cut avocado into thin wedges.

For dressing
Whisk dressing ingredients in a bowl big enough to accommodate greens; toss greens in dressing and divide among 4 plates. Top greens with chicken, avocado, peppers and goat cheese.

Serves 4, 467 calories per serving, 19 g fat (4.3 g saturated), 39 g carbs, 5.4 g fiber, 36 g protein

Garlicky Lemon Chicken with Broccolini

Ingredients

vegetable-oil cooking spray
1 tablespoon olive oil
1 chicken breast, cut into bite-sized pieces
1 cup Broccolini, thinly sliced
1 tablespoon salt
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 cup cooked brown rice
2 cloves garlic, chopped
1 tablespoon lemon zest
1 whole egg plus 1 egg white, scrambled
tablespoons 3 fresh lemon juice
1/2 cup fat-free low-sodium chicken broth
1 tablespoon parsley, chopped

Directions
Spray a large skillet with cooking spray and heat over high heat. Add oil. Sprinkle chicken and Broccolini with salt, garlic powder and pepper; add to skillet. Cook, stirring occasionally, until chicken begins to brown, 2 to 3 minutes.

Add flour and cook, stirring continuously, 1 minute more. Add rice, garlic and lemon zest; cook 2 to 3 minutes more. Add eggs, stirring vigorously until egg is cooked and chicken is no longer pink in the center, 1 to 2 minutes. Remove from heat and add juice, broth and parsley.

Serves 2
319 calories per serving, 11 g fat (2 g saturated), 31 g carbs, 3 g fiber, 23 g protein

Pretzel and Mustard Baked Chicken

Ingredients

2 cups pretzel nuggets
1/2 cup spicy brown mustard
2 tablespoons skim milk
3/4 teaspoons kosher salt
Parchment paper
3 pounds skinless chicken parts (including bones)

Directions

Heat oven to 375°. Pulse pretzels in a food processor until nuggets become coarse crumbs. Whisk mustard, milk and salt in a bowl. Line a large baking sheet with parchment paper. Roll each piece of chicken in mustard mixture, rubbing off excess into a bowl. Coat chicken with crumbs and place on baking sheet. Bake until juices run clear when pierced with a fork, about 45 minutes. Serve warm.


Serves 4, 430 calories per serving, 9.7 g fat (2.3 g saturated), 23.8 g carbs, 0.5 g fiber, 52 g protein

Morrocan-Spiced Beef Medallions

Ingredients

1 tablespoon black peppercorns
2 tablespoons whole coriander seeds
2 tablespoons whole cumin seeds
1/4 cup sugar
1 tablespoon salt
1 pound boneless beef tenderloin fillets, cut into 4 portions
1 teaspoon olive oil

Directions
Preheat oven to 400°F. To make rub, grind the first three ingredients in a coffee grinder, in a food processor or with a mortar and pestle; mix with sugar and salt. Thoroughly rub mix onto each fillet; set aside 5 minutes. Add oil to a large, oven-safe skillet and heat over medium-high. Sear fillets 1 minute on each side or until browned. Transfer to oven and cook 5 to 10 minutes, depending on doneness.

Serves 4, 255 calories, 10.4 g fat (3.3 g saturated), 15.9 g carbs, 25 g protein, 1.9 g fiber

Kung Pao Chicken

Ingredients

1 1/3 pounds boneless, skinless chicken breasts (about 4), cut into 1/2-inch pieces
5 tablespoons soy sauce
2 tablespoons sherry (or sake)
1 tablespoon plus 2 teaspoons cornstarch
2 teaspoons sugar
2 tablespoons white wine vinegar or rice vinegar
2 teaspoons Asian sesame oil
1/3 cup water
2 tablespoons cooking oil
1/2 cup peanuts
4 scallions, white bulbs and green tops cut separately into 1/2-inch pieces
1/4 teaspoon dried red pepper flakes

Directions

In a medium bowl, toss the chicken with 1 tablespoon of the soy sauce, 1 tablespoon of the sherry, and the 1 tablespoon cornstarch.
In a small bowl, combine the sugar, vinegar, sesame oil, water, and the remaining 4 tablespoons of soy sauce, 1 tablespoon of sherry, and 2 teaspoons cornstarch.
In a wok or large frying pan, heat 1 tablespoon of the oil over moderately high heat. Add the peanuts and stir-fry until light brown, about 30 seconds. Remove from the pan. Heat the remaining 1 tablespoon oil. Add the white part of the scallions and the red-pepper flakes to the pan and cook, stirring, for 30 seconds. Add the chicken with its marinade and cook, stirring, until almost done, 1 to 2 minutes. Add the soy-sauce mixture and the scallion tops and simmer until the chicken is just done, about 1 minute longer. Stir in the peanuts.

Variation
Cashew Chicken: Substitute the same amount of cashews for the peanuts.

Prep time: 30 min
Serves: 3-4

Roasted Corn and Edamame Salad

Ingredients
2 ears fresh corn, unhusked, or 1 1/4 cups cooked corn kernels
1/2 cup shelled edamame
1/4 cup chopped red onion
1 tablespoon finely chopped fresh cilantro
1 tablespoon light mayonnaise
1 tablespoon lemon juice
1 1/2 teaspoon finely chopped or grated ginger
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions
Soak fresh corn in cold water about 30 minutes. Heat grill on high. Grill corn in husk, 10 to 15 minutes, turning once. Let cool. Remove husks. Cut corn from cob into a bowl; combine with remaining ingredients. Cover and chill in refrigerator until ready to serve.

Serves 4, 97 calories per serving, 2.9 g fat (0.4 saturated), 16.6 g carbs, 2.4 g fiber, 3.8 g protein

Miso Chicken

Ingredients
Chicken
4 boneless, skinless chicken breasts (about 4 oz each)
1 teaspoon canola oil

Marinade
2 tablespoons miso paste (preferably Kochujang)
1 1/2 teaspoons light sesame oil
1 1/2 teaspoons chopped ginger
1 1/2 teaspoons chopped garlic
1/4 teaspoon red pepper flakes

Directions
Place chicken in a shallow dish. Combine marinade ingredients with 1 tbsp water; pour over meat. Chill, covered, 1 to 2 hours. Remove chicken from marinade; drain excess. Heat canola oil in a large skillet over medium-high heat. Cook chicken until no longer pink in the center, about 4 minutes per side. Serve with Roasted Corn and Edamame Salad.

Serves 4, 155 calories per serving, 3.7 g fat (0.6 saturated), 1.9 g carbs, 0.3 g fiber, 27 g protein

Steak and Lettuce Rolls

Ingredients

12 oz flank (or hanger) steak

For marinade
1 large onion, sliced
6 cloves garlic, chopped
1 tablespoon chopped ginger
1/2 cup low-sodium soy sauce
1/4 cup apple juice
2 tablespoons lemon juice
2 teaspoons dark (toasted) sesame oil
4 1/2 teaspoons sugar

Scallion Salad
1 large bunch scallions, finely chopped
2 red chiles, seeded and thinly sliced
3 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 teaspoon dark (toasted) sesame oil

Lettuce rolls
Vegetable oil cooking spray
1 1/2 cups cooked brown rice
3 tablespoons soybean paste (preferably Ssämjang)
1 1/2 heads Bibb lettuce, leaves separated

Directions
Place steak in a 6" x 9" baking dish. Combine marinade ingredients; pour over meat. Cover with plastic; refrigerate 1/2 to 2 hours. Combine salad ingredients in a bowl; chill until ready to serve. Remove meat from marinade; pat dry. Coat grill or broiler pan with cooking spray. Heat grill on high. Grill or broil steak 3 minutes on each side for medium-rare. Transfer to a platter and let rest 10 minutes. Remove onion from marinade. Coat a nonstick skillet with cooking spray. Cook onion over medium-high heat until tender, 5 minutes. Move to a bowl. Cut meat thinly. For lettuce rolls: Layer rice, salad, soybean paste, onions and steak in the center of each lettuce leaf; roll up. Serve 4 rolls per person.

Serves 4, 324 calories per serving, 9.1 g fat (2.8 g saturated), 34.5 g carbs, 4.4 g fiber, 26 g protein

Grilled Chicken with Cilantro Pesto Sauce

Ingredients:

CHICKEN
4 boneless skinless chicken breast halves (about
1¼ pounds)
2 tablespoons extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper

PESTO SAUCE
1 bunch fresh cilantro (1 large bunch)
¼ cup grated Parmesan cheese ¼ cup pine nuts
1 garlic clove, minced
2 tablespoons fresh lime juice
1 teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon salt
¼ cup olive oil
¼ cup Chicken Broth

Directions:
1 Make the chicken: Brush chicken breasts with
olive oil and season with salt and pepper. Place a
barbecue grill about 6 inches away from the heat
source. Preheat the grill to desired temperature
and coat grill with oil to prevent sticking.
2 Grill chicken until lightly browned on both
sides and until juices run clear when cut in the
thickest part, about 5 minutes per side depending
on size.
3 While chicken is on the grill, make the sauce: In a
food processor, combine cilantro, Parmesan cheese,
pine nuts, garlic, lime juice, chili powder, cumin,
crushed red pepper, and salt. Puree, using on/off
pulses and scraping down sides until finely chopped.
With motor running, add oil and broth through food
chute. Process about 3 seconds or until the sauce is
well blended.
4 Remove chicken from grill and serve immediately,
drizzled with sauce.

Black Bean and Tomato Quinoa

Ingredients2 teaspoons grated lime zest
2 tablespoons fresh lime juice
2 tablespoons unsalted butter, melted and cooled
1 tablespoon vegetable oil
1 teaspoon sugar
1 cup quinoa
1 (14- to 15-ounce) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro

Directions
Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Quinoa with Moroccan Carrot and Squash Stew

Ingredients
Stew
2 tablespoons olive oil
1 cup chopped onion
3 garlic cloves, chopped
2 teaspoons Hungarian sweet paprika
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon cayenne pepper
Pinch of saffron
1 cup water
1 14 1/2-ounce can diced tomatoes, drained
2 tablespoons fresh lemon juice
3 cups 1-inch cubes peeled butternut squash (from 1 1/2-pound squash)
2 cups 3/4-inch cubes peeled carrots

Quinoa
1 cup quinoa*
1 tablespoon butter
1 tablespoon olive oil
1/2 cup finely chopped onion
1/4 cup finely chopped peeled carrot
2 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon turmeric
2 cups water
1/2 cup chopped fresh cilantro, divided
2 teaspoons chopped fresh mint, divided

Directions
For stew:

Heat oil in large saucepan over medium heat. Add onion; sauté until soft, stirring often, about 5 minutes. Add garlic; stir 1 minute. Mix in paprika and next 8 ingredients. Add 1 cup water, tomatoes, and lemon juice. Bring to boil. Add squash and carrots. Cover and simmer over medium-low heat until vegetables are tender, stirring occasionally, about 20 minutes. Season with salt and pepper. (Can be prepared 1 day ahead. Cover and chill.)


For quinoa:

Rinse quinoa; drain. Melt butter with oil in large saucepan over medium heat. Add onion and carrot. Cover; cook until vegetables begin to brown, stirring often, about 10 minutes. Add garlic, salt, and turmeric; sauté 1 minute. Add quinoa; stir 1 minute. Add 2 cups water. Bring to boil; reduce heat to medium-low. Cover; simmer until liquid is absorbed and quinoa is tender, about 15 minutes.

Rewarm stew. Stir in half of cilantro and half of mint. Spoon quinoa onto platter, forming well in center. Spoon stew into well. Sprinkle remaining herbs over.

Per serving: 271 calories, 11 g fat (2 g saturated), 5 mg cholesterol, 645 mg sodium, 40 g carbohydrates, 7 g fiber, 7 g protein
Nutritional analysis provided by Nutrition Data
See Nutrition Data's complete analysis of this recipe ›

Bulgar Vegetable Stir Fry

Ingredients
1 cup dry bulgur wheat
2 cups water
1/4 teaspoon cumin seeds
1 teaspoon vegetable oil
3 cloves garlic, minced
1/2 onion, chopped
1/2 (16 ounce) package firm tofu, drained and cubed
1 cup chopped broccoli
1/2 green bell pepper, chopped
4 kumquats, thinly sliced
1/4 cup fresh basil leaves
1/2 lemon, juiced
salt to taste
cayenne pepper to taste


Directions
1. Place bulgur wheat and water in a medium saucepan, and bring to a boil. Reduce heat, cover, and simmer 15 minutes. Remove from heat, and fluff with a fork.
2. Place cumin seeds in a medium skillet over medium heat, and cook 1 to 2 minutes, until lightly toasted. Place oil in the skillet, and saute garlic and onions until tender. Stir in the tofu, and cook until lightly browned.
3. Mix the broccoli and green bell pepper into the skillet, and cook until tender. Stir in the kumquat slices and basil leaves. Sprinkle with lemon juice, and season with salt and cayenne pepper. Serve over the cooked bulgur wheat.

Butternut Squash Lasagna

Ingredients
1/4 cup (1/2 stick) unsalted butter
2 1/2 cups chopped onions
1/2 pound crimini (baby bella) mushrooms, sliced (about 3 cups)
2 pounds butternut squash, peeled, seeded, cut into 1/4-inch-thick slices (about 5 1/2 cups)
1 14-ounce can vegetable broth
4 tablespoons chopped fresh thyme, divided
4 tablespoons sliced fresh sage, divided
3 15-ounce containers whole-milk ricotta cheese
4 cups grated mozzarella cheese, divided
2 cups grated Parmesan cheese, divided
4 large eggs
Olive oil
1 9-ounce package no-boil lasagna noodles


Directions
Melt butter in large skillet over medium-high heat. Add onions; sauté until soft, about 8 minutes. Increase heat to high; add mushrooms and cook until tender, stirring constantly, about 3 minutes. Season with salt and pepper. Transfer mushroom mixture to bowl; set aside.

Add squash, broth, 3 tablespoons thyme, and 3 tablespoons sage to same skillet. Cover and simmer over medium heat until squash is just tender, about 6 minutes. Uncover and cook until squash is very soft but still retains shape, about 5 minutes. Season with salt and pepper.

Mix ricotta, 2 cups mozzarella cheese, 1 1/2 cups Parmesan cheese, and remaining 1 tablespoon thyme and 1 tablespoon sage in large bowl. Season to taste with salt and pepper; mix in eggs.

Brush 13x9x2-inch glass or ceramic baking dish with oil. Spread 1 cup ricotta mixture over bottom. Arrange 3 noodles on top. Spread 13/4 cups ricotta mixture over noodles. Arrange 1 1/3 cups squash mixture over. Sprinkle with 1/2 cup mushrooms and 1 cup mozzarella. Top with 3 noodles, then 1 3/4 cups ricotta mixture, half of remaining squash, 1/2 cup mushrooms, and remaining 1 cup mozzarella. Repeat with noodles, 1 3/4 cups ricotta mixture, remaining squash, and remaining mushrooms. Top with 3 noodles. Spread remaining ricotta mixture over; sprinkle with remaining Parmesan. Cover with oiled foil.

Preheat oven to 350°F. Bake lasagna, covered, 35 minutes. Uncover; bake until heated through, about 25 minutes longer. Let stand 10 minutes before serving. (The lasagna can be assembled one day ahead and refrigerated.)

Pine Nut Crust Chicken with Avgolemono

Ingredients
2 eggs
1 tablespoon all-purpose flour
Salt and white pepper to taste
2 to 4 tablespoons lemon juice
2/3 cup chicken broth, hot
1 cup dried bread crumbs
1/3 cup pine nuts, ground
1/2 teaspoon dried oregano
1 pound chicken tenderloins
1/4 cup extra virgin olive oil

Directions
Beat eggs in a large bowl until frothy. Whisk in flour, salt, pepper and lemon juice. Gradually whisk in broth.

Transfer egg mixture to a small saucepan and cook over medium heat, stirring constantly, without boiling, until thickened. (If too thick, thin with a little more broth. Sauce can be served warm or
cold; however, if you chill it, do not attempt to reheat as it will curdle.) Set sauce aside.

Preheat oven to 400°F. In a medium-sized bowl, stir together bread crumbs, pine nuts, oregano, salt and pepper. Dip each piece of chicken in oil, then roll in bread crumb mixture. Place chicken on a lightly oiled baking sheet, arranging pieces so they don't touch. (Use two pans, if needed.) Bake 15 to 20 minutes, or until cooked through. Remove to serving platter and serve with avgolemono dipping sauce.
Nutrition

Per serving (about 9oz/258g-wt.): 470 calories (240 from fat), 27g total fat, 4.5g saturated fat, 225mg cholesterol, 640mg sodium, 23g total carbohydrate (1g dietary fiber, 2g sugar), 33g protein

Peanut Chicken Stir Fry

Ingredients
1 tablespoon wok oil
1 pound skinless, boneless chicken breast halves - cut into bite-size pieces
1 medium red bell pepper, chopped
1 1/2 cups chicken broth
2 teaspoons soy sauce
1 tablespoon sugar
1 clove garlic, minced
1/4 teaspoon ground cayenne pepper
1 (1 inch) piece fresh ginger root, peeled and chopped
1 tablespoon cornstarch
1 bunch green onions, chopped
1 bunch cilantro, chopped
2 cups chopped dry roasted peanuts

Directions
1. Heat the oil in a wok over medium heat. Place chicken in the wok, and cook until juices run clear. Mix in red bell pepper, and continue cooking until tender.
2. In a bowl, mix the broth, soy sauce, sugar, garlic, cayenne pepper, ginger, and cornstarch. Pour into the wok. Toss green onions and cilantro into wok (reserving some of each for garnish). Continue to cook and stir 5 minutes, until slightly thickened. Mix in peanuts, and garnish with reserved green onions and cilantro to serve.

Herbed Lentils and Rice

Ingredients
2 2/3 cups reduced-sodium chicken broth or vegetable broth
3/4 cup dry lentils
3/4 cup chopped onion
1/2 cup uncooked brown rice
1/4 cup dry white wine, or chicken broth
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/8 teaspoon garlic powder
1/8 teaspoon pepper
1 cup shredded reduced-fat Swiss cheese, divided

Directions
1. In a bowl, combine the first 11 ingredients; stir in 1/2 cup cheese. Transfer to a 1-1/2-qt. baking dish coated with nonstick cooking spray. Cover and bake at 350 degrees F for 1-1/2 to 2 hours or until lentils and rice are tender and liquid is absorbed, stirring twice. Uncover; sprinkle with remaining cheese. Bake 2-3 minutes longer or until cheese is melted.

Spicy Rice

Ingredients
2 1/2 cups vegetable broth
2 green onions, chopped
1 cup frozen green peas
1/2 teaspoon salt
1 pinch garam masala
1 pinch turmeric powder
ground cayenne pepper to taste
1 cup uncooked basmati rice
1 1/2 tablespoons butter
10 large fresh mushrooms, chopped
5 cloves garlic, chopped
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 teaspoon garam masala
1 pinch turmeric powder
cayenne pepper to taste
1/2 cup dry red lentils
3/4 cup vegetable broth
1/2 cup almond slivers
1 bunch cilantro sprigs

Directions
1. In a pot, bring 2 1/2 cups broth to a boil. Mix in green onions and peas. Season with salt, 1 pinch garam masala, 1 pinch turmeric, and cayenne pepper to taste. Stir the basmati rice into the pot. Reduce heat to low, cover, and simmer 20 minutes.
2. Melt the butter in a wok over medium-high heat. Cook and stir the mushrooms and garlic in the melted butter until lightly browned. Mix in green bell pepper and red bell pepper. Season with 1 teaspoon garam masala, 1 pinch turmeric, and cayenne pepper to taste. Stir in the lentils and 3/4 cup broth. Reduce heat to low. Cook 20 minutes, stirring occasionally, until lentils are tender.
3. In a skillet over medium heat, cook the almonds, stirring frequently, until lightly browned. Remove from heat, and set aside.
4. Increase wok heat to medium. Mix the rice into the wok with the vegetables and lentils. Cook and stir until all liquid has evaporated. Garnish with toasted almonds and cilantro sprigs to serve.

Lentil and Beef Stew

Ingredients
2 tablespoons butter
1 1/4 pounds lean beef stew meat, cut into 1-inch cubes
1/4 teaspoon pepper
1/2 teaspoon salt
1 cup chicken broth
1 cup dry lentils
4 cups beef broth
1 cup diced turnip
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/2 teaspoon dried basil
1 cup raisins
2/3 cup chopped dried figs

Directions
1. Melt butter in a large pot over medium-high heat. Season the beef with salt and pepper, then cook in the pot until browned on the outside. Pour in the chicken broth, and simmer over medium heat for about 45 minutes, until the beef is tender. Remove the beef from the liquid, and set aside.
2. Pour the beef broth into the pot, and add the lentils. Bring to a boil, then simmer over low heat for 15 minutes.
3. Season the turnips with cinnamon, nutmeg, salt and basil, and add them to the pot. Return the beef to the pot, and stir in the raisins and figs. Simmer for 10 minutes to blend the flavors before serving.

Yelloe Dahl - Sweet Potato Soup

Ingredients
1 1/2 cups dry yellow lentils
2 1/2 cups water
1/4 teaspoon ground turmeric
1 sweet potato, peeled and cut into 1-inch cubes
2 tablespoons vegetable oil, divided
1 onion, finely chopped
1 tomato, finely chopped
3 fresh jalapeno peppers, seeded and finely diced
salt and freshly ground black pepper to taste
chopped fresh cilantro, for garnish

Directions
1. Rinse lentils under running water; drain. Place lentils, 2 1/2 cups water, and turmeric in a medium pot, and bring to a boil. Cover, reduce heat, and cook until lentils are tender, about 30 minutes.
2. Meanwhile, place cubed sweet potato in a steamer over 1 inch of boiling water. Cover and cook until tender but still firm, about 15 minutes (time may vary depending on size of potato pieces). Once tender, mash sweet potato and lentils together; set aside.
3. Heat the oil in a skillet over medium heat, and cook the onion until lightly browned. Stir in tomato, jalapenos, salt, and pepper, and continue cooking another 3 to 5 minutes. Place lentils, vegetables, and potatoes in a stockpot over medium heat. Stir in water as needed to attain desired consistency. Serve warm with cilantro or green onions.

Coconut Lentil Soup

Ingredients
1 1/2 cups red lentils
2 1/2 cups water
1/2 red onion, finely chopped
1 clove garlic, finely chopped
1/2 inch piece fresh ginger root, finely chopped
1/2 cup fresh shredded coconut
3/4 cup soy milk
1 tablespoon curry powder
1 teaspoon ground black pepper

Directions
1. Place the lentils and water in a medium saucepan over medium heat, and bring to a boil. Stir in onion, garlic, and ginger. Cover, reduce heat, and simmer 30 minutes, or until lentils are tender.
2. Place the coconut and soy milk in a blender, and blend until smooth and thick. Stir into the lentil mixture. Season with curry and pepper. Continue cooking 10 to 15 minutes.

Indian Dahl with Spinach

Ingredients
1 1/2 cups red lentils
3 1/2 cups water
1/2 teaspoon salt
1/2 teaspoon ground turmeric
1/2 teaspoon chili powder
1 pound spinach, rinsed and chopped
2 tablespoons butter
1 onion, chopped
1 teaspoon ground cumin
1 teaspoon mustard seed
1 teaspoon garam masala
1/2 cup coconut milk

Directions

1. Rinse lentils and soak for 20 minutes.
2. In a large saucepan, bring water to a boil and stir in salt, lentils, turmeric and chili powder. Cover and return to a boil, then reduce heat to low and simmer for 15 minutes. Stir in the spinach and cook 5 minutes, or until lentils are soft. Add more water if necessary.
3. In a small saucepan over medium heat, melt butter and saute onions with cumin and mustard seeds, stirring often. Cook until onions are transparent, and then combine with lentils. Stir in garam masala and coconut milk and cook until heated through.

Ginger Glazed Mahi Mahi

Ingredients
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated fresh ginger root
1 clove garlic, crushed or to taste
2 teaspoons olive oil
4 (6 ounce) mahi mahi fillets
salt and pepper to taste
1 tablespoon vegetable oil

Directions
1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Lentil and Roasted Garlic Soup with Seared Steak

Ingredients
3/4 cup olive oil
10 garlic cloves, peeled, halved
2 tablespoons fresh rosemary leaves
3 cups water
1/2 cup French green lentils
1 medium leek (white and green parts only), thinly sliced
1 tablespoon chopped fresh sage
7 cups (or more) vegetable broth
3 tablespoons soy sauce
1/4 cup red lentils
1 1/4 pounds yams (red-skinned sweet potatoes), peeled, cut into 1/2-inch cubes
12 ounces kale, ribs discarded, leaves thinly sliced
1 1 1/2- to 1 3/4-pound flank steak
6 tablespoons grated Parmesan cheese
Chopped fresh parsley

Directions
Place oil, garlic, and rosemary in heavy small saucepan. Cook over lowest possible heat until garlic begins to brown, about 1 1/2 hours. Cool. Drain, reserving garlic oil and garlic cloves separately. Discard rosemary. Can be made 2 days ahead. Cover garlic oil and garlic cloves separately and chill.

Place 3 cups water and green lentils in small saucepan. Bring to boil. Reduce heat to medium and simmer 25 minutes. Cool lentils; drain.

Meanwhile, heat 1/4 cup garlic oil in heavy large pot over medium heat. Add leek and sage. Cook until leek is soft, stirring frequently, about 10 minutes.

Add 7 cups vegetable broth, soy sauce, red lentils, and green lentils to pot. Bring to boil. Reduce heat to medium, cover, and simmer until lentils are almost tender, about 15 minutes. Add yams and garlic cloves and cook until yams are tender, adding more broth by 1/2 cupfuls as needed to cover vegetables, about 10 minutes. Add kale to soup. Simmer until kale is wilted, about 5 minutes. Season with salt and pepper.

Meanwhile, heat 1 tablespoon garlic oil in heavy large skillet over high heat. Sprinkle steak with salt and pepper. Place steak in skillet and cook until brown and cooked to desired doneness, about 4 minutes per side for medium-rare. Transfer to cutting board; let stand 10 minutes. Thinly slice steak.

Divide soup among 6 bowls. Arrange sliced steak atop soup. Sprinkle with cheese and parsley, drizzle with garlic oil, and serve.

Ethiopian-style Yellow Peas

Ingredients
3 cups water plus 2 tablespoons (divided)
1 cup dried yellow split peas
2 tablespoons olive oil
1/2 small onion, chopped
2 cloves garlic, minced
1 1 inch-long piece fresh ginger, peeled, finely chopped 1/2 teaspoon ground turmeric
1 teaspoon salt

Directions
1. Place 3 cups of the water and the peas in large saucepan. Heat over high heat to boiling. Reduce heat to medium; cook until almost tender, about 30 minutes.
2. Heat olive oil in a medium skillet over medium-high heat; cook onion until translucent, about 5 minutes. Add garlic, ginger and turmeric; cook 1 minute.
3. Add remaining 2 tablespoons water; cover. Cook on low heat 3 minutes. Add mixture to cooked peas; stir in salt. Simmer until peas are very soft, about 30 minutes. Taste; adjust seasonings.

Creamy Pesto Chicken

Ingredients
1 tablespoon extra virgin olive oil
4 skinless, boneless chicken breast halves - cut into strips
4 large cloves garlic, sliced
3 1/2 tablespoons sherry
1/4 cup pine nuts
1/2 cup chopped fresh basil
1 (8 ounce) container reduced fat plain yogurt
3 tablespoons grated Parmesan cheese
ground black pepper to taste

Directions:
1. Heat the olive oil in a skillet over medium heat, and cook the chicken for about 5 minutes, until lightly browned. Mix the garlic and sherry into the skillet. Cook and stir until all the liquid has been reduced and the chicken is no longer pink and juices run clear.

2. Mix the pine nuts into the skillet, and cook 2 to 3 minutes over medium heat. Reduce the heat to low, and mix in the basil, yogurt, Parmesan cheese, and pepper. Continue cooking until heated through

Filipino-Style London Broil

Ingredients
2 medium-size lemons
1 cup soy sauce
1/2 cup distilled white vinegar
1/2 cup vegetable oil
1 medium-size onion, finely chopped
3 cloves garlic, finely chopped
3 bay leaves, crumbled
1 tablespoon coriander seed
1 teaspoon black pepper
1 flank steak or piece of sirloin or top or bottom round steak (1 1/2 to 1 3/4 pounds)

Directions
1. Rinse the lemons. Cut each in half and squeeze out the juice with a citrus press. Place the lemon juice in a large nonreactive mixing bowl. Cut the rind of 1 lemon into 1/4-inch dice and add it to the juice. Add the soy sauce, vinegar, oil, onion, garlic, bay leaves, coriander seed, and pepper and whisk to mix. Set aside half of the lemon juice mixture to use as a sauce.

2. If using flank steak, score it on both sides in a crosshatch pattern, making shallow cuts on the diagonal no deeper than 1/8 inch and about 1/4 inch apart. This will keep the flank steak from curling as it cooks; you don't have to score sirloin or top or bottom round.

3. Spread half of the remaining lemon juice mixture in the bottom of a nonreactive baking dish just large enough to hold the meat. Place the meat on top and spread the other half of the lemon juice mixture over it. Let the steak marinate for at least 6 hours, ideally overnight. The beef can also be marinated in a resealable plastic bag.

4. When ready to cook, drain the meat, scraping off most of the marinade with a rubber spatula. Cook the beef on grill, until cooked to taste. To test for doneness, use the poke method; when cooked to medium-rare the meat should be gently yielding.

5. Transfer the meat to a cutting board and let sit for 5 minutes. Cut the meat into broad thin slices, holding a sharp knife blade at a 45-degree angle to the top of the meat. Spoon the reserved sauce over the slices and serve at once.

Pork, Cashew, and Green Bean Stir-Fry

Ingredients:
1/4 cup reduced-sodium soy sauce
2 teaspoons cornstarch
1 pound pork tenderloin, cut into 1/4-inch-thick slices
4 cups (2-inch) cut green beans (about 1 pound)
2 teaspoons dark sesame oil
cooking spray
1 tablespoon minced peeled fresh ginger
2 cloves garlic, minced
1/4 cup fat-free, less-sodium chicken broth
2 cups hot cooked rice
1/4 cup chopped unsalted cashews, toasted


Directions
1. Combine the soy sauce and cornstarch in a medium bowl, and add pork, stirring to coat. Cover and chill.
2. Place beans in a large saucepan of boiling water, and cook 5 minutes. Drain beans; plunge into ice water. Drain.
3. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; saute 1 minute. Add pork mixture; stir-fry 1-1/2 minutes. Stir in green beans; stir-fry 1-1/2 minutes or until pork is done. Stir in broth; reduce heat, and simmer 2 minutes. Serve over rice; sprinkle with cashews.

CALORIES 349 (25% from fat); FAT 9.7g (sat 2.2g, mono 4.6g, poly 2.1g); PROTEIN 29.5g; CARB 34.5g; FIBER 3.3g; CHOL 74mg; IRON 4.1mg; SODIUM 463mg; CALC 73

Spicy Asian Noodle and Chicken Salad

Ingredients
1/3 cup creamy peanut butter (do not use old-fashioned style or freshly ground)
1/4 cup soy sauce
2 tablespoons unseasoned rice vinegar
2 tablespoons chili-garlic sauce
1 tablespoon (packed) golden brown sugar
1 tablespoon minced peeled fresh ginger
3 tablespoons (or more) low-salt chicken broth
3/4 pound linguine or dried chow mein udon noodles
4 cups thinly sliced cooked chicken, cut into strips
2 large carrots, coarsely grated (about 1 1/4 cups)
6 green onions, chopped
1 red bell pepper, cut into matchstick-size strips
1/2 cup fresh cilantro leaves

Directions
Combine peanut butter, soy sauce, rice vinegar, chili-garlic sauce, brown sugar, ginger, and 3 tablespoons broth in processor; blend until smooth. Season dressing to taste with salt and pepper.

Cook pasta in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain pasta; rinse with cold water to cool and drain again. Transfer pasta to large bowl. Add chicken, carrots, green onions, bell pepper, and cilantro; toss to blend. Pour dressing over and toss to coat, adding more broth by tablespoonfuls if dressing is too thick. Season salad to taste with salt and pepper.

Chicken, Red Pepper, and Green Bean Stir-Fry

Ingredients
4 ounces green beans, trimmed
3 tablespoons oriental sesame oil
1 8-ounce skinless boneless chicken breast, cut crosswise into strips
1 red bell pepper, cut into matchstick-size strips
1 tablespoon minced peeled fresh ginger
2 large garlic cloves, minced
3 tablespoons soy sauce
2 tablespoons rice vinegar

Directions
Cook beans in pot of boiling salted water until crisp-tender, about 2 minutes. Drain. Refresh under cold running water.

Heat 2 tablespoons oil in heavy medium skillet over medium-high heat. Sprinkle chicken with salt and pepper. Add to skillet; stir-fry until just cooked through, about 2 minutes. Transfer chicken to plate. Add 1 tablespoon oil to skillet. Add bell pepper, ginger and garlic; stir-fry 2 minutes. Add chicken and beans to skillet. Stir in soy sauce and vinegar. Simmer until sauce thickens slightly, about 2 minutes. Serve hot.

Chicken Marsala with Basil and Mushrooms

Ingredients:
1 pound boneless, skinless chicken breasts
2 tablespoons flour
1/2 teaspoon salt
1/2 teaspoon Garlic Powder
1/8 teaspoon Coarse Grind Black Pepper
3 tablespoons olive oil, divided

1/2 cup sliced mushrooms
1/2 cup Marsala wine
1/2 cup chicken broth
1/2 teaspoon Basil Leaves
1/2 teaspoon Onion Powder

Directions:
1. Place chicken between two sheets of wax paper and pound to approximately 1/4-inch thick. In a large bowl or plastic bag, combine flour with next 3 ingredients. Add chicken to flour mixture, toss to coat.

2. Heat 2 tablespoons oil in a large skillet over medium-high heat. Saute chicken 3 to 5 minutes per side or until done. Remove from skillet.

3. Add mushrooms and remaining oil, if needed. Saute 2 to 3 minutes. Stir in wine and remaining 3 ingredients. Stir to loosen any browned particles; bring to boil. Return chicken to skillet. Simmer, uncovered, 2 minutes.

Prep Time: 10 Minutes
Cook Time: 15 Minutes

Ready In: 25 Minutes
Servings: 4

Chicken Canzanese

Ingredients
1 3-pound chicken, cut into serving pieces
Salt
2 sage leaves
2 bay leaves
1 clove garlic, sliced lengthwise
6 cloves
2 sprigs rosemary
2 peppercorns, crushed
1 dried red chili, broken and seeded (optional)
1 thick slice prosciutto (about ¼ pound)
½ cup dry white wine.

Directions
Place the chicken pieces in a mixing bowl; cover with cold water and add 1 tablespoon salt. Let stand 1 hour. Drain and pat dry.

Arrange the chicken pieces in one layer in a frying pan fitted with a lid and add the sage, bay leaves, garlic, cloves, rosemary, peppercorns and, if using red chili. Cut the prosciutto into small cubes and sprinkle it over the chicken. Add the wine and ¼ cup water. Do not add salt, since the prosciutto will season the dish. Cover and simmer until the chicken is nearly done. 30 to 40 minutes. Uncover and cook briefly over high heat until the sauce is reduced slightly. Serves 4.

Carmelized Black Pepper Chicken

Ingredients
2/3 cup dark brown sugar (unrefined)
1/3 cup fish sauce
1/3 cup rice vinegar
1/2 cup water
2 teaspoons finely grated garlic
2 teaspoons finely grated ginger
2 teaspoons coarsely ground pepper
1 or 2 fresh Thai chilis (to your taste!), halved
2 tablespoons vegetable oil
2 shallots, thinly sliced
2 pounds organic boneless, skinless chicken breasts, cut into small pieces (1/2")
2 tablespoons coarsely chopped cilantro

Directions
In a small bowl, combine the sugar, fish sauce, vinegar, water, garlic, ginger, pepper and chili and reserve.

In a large skillet, heat the oil over medium-high heat and cook the shallots until softened and a bit brown, about 3 minutes. Add the chicken and stir-fry, browning it all over, about a minute. Add the sugar mixture and simmer over high heat until the chicken is totally cooked through, about 6 minutes. Stir in the cilantro and serve.

SERVES: 4 generously TIME: 10 minutes

Cilantro Chicken with Peanuts

Ingredients

2 teaspoons canola oil
1 pound skinless, boneless chicken breast, cut into 1-inch strips
1 ounce honey-roasted peanuts
2 teaspoons minced fresh ginger
4 cloves garlic, minced (2 teaspoons)
1/4 cup sliced green onions
1 tablespoon soy sauce
2 teaspoons rice vinegar
1 teaspoon toasted sesame oil
1 cup fresh cilantro
4 cups finely shredded Chinese (napa) cabbage or 2 cups hot cooked brown rice
Fresh cilantro sprigs (optional)
Lime wedges (optional)

Directions

1. In a heavy 10-inch skillet, heat canola oil over high heat. Add chicken; cook and stir for 2 minutes. Add peanuts, ginger, and garlic; cook and stir about 3 minutes more or until chicken is no longer pink.

2. Add green onions, soy sauce, rice vinegar, and sesame oil. Cook and stir for 2 minutes more. Remove from heat. Stir in cilantro.

3. To serve, spoon chicken mixture over cabbage or rice. If desired, garnish with cilantro sprigs and lime wedges.

Serves: 4

Prep Time: 15 minutes

Cook Time: 7 minutes

Nutrition Score per serving: Nutrition score per serving: 229 calories, 9 g fat (35% of calories), 2 g saturated fat, 7 g carbs, 30 g protein, 2 g fiber, 362 mg sodium

Chicken with Basil Mustard Sauce

Ingredients
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 skinless, boneless chicken breasts, about 1 pound
1 to 1 1/4 cups reduced-sodium chicken broth
1/4 cup white wine
1 tablespoon Dijon mustard
2 tablespoons olive oil, divided
2 tablespoons chopped shallots
2 tablespoons chopped basil
4 slices crusty Italian bread (optional)

Directions
1. Stir together flour, salt, and pepper in a shallow bowl. Lightly dredge chicken breasts in flour mixture; reserve remaining flour. In a bowl, combine 1 cup broth, the wine, and mustard; set aside.

2. Heat 1 tablespoon oil in a large skillet over high heat until hot but not smoking. Add chicken breasts; reduce heat to medium-high, and saute chicken until light golden, about 2 minutes per side. Transfer chicken to a plate.

3. Put remaining tablespoon of oil into skillet. Add shallots and cook over medium heat, until beginning to brown, about 30 seconds. Stir in reserved flour and cook 30 seconds. Pour in wine mixture and bring to a boil over high heat. Return chicken to skillet with any juices that have accumulated on plate. Reduce heat to medium, cover, and cook 2 minutes per side or until chicken is just done. If sauce is too thick, whisk in remaining 1/4 cup broth. Add in basil. Divide among 4 plates. Serve with crusty Italian bread if desired.

Serves: 4

Prep Time: 7 minutes

Cook Time: 13 minutes

Nutrition Score per serving: 1 breast, 1/4 cup sauce: 223 calories, 8 g fat (34% of calories), 1 g saturated, 5 g carbs, 28 g protein, 1 g fiber, 24 mg calcium, 1 mg iron, 442 mg sodium

Chicken Saute with Rice and Peas

Ingredients
1 pound skinless, boneless chicken breasts, cut into thin strips
1/4 Salt and ground black pepper to taste
1/4 cup reduced-sodium chicken broth
1 cup reduced-fat creamy peanut butter
2 cups cooked instant white or brown rice
1 cup frozen green peas, thawed

Directions

Saute chicken in a large nonstick skillet over medium-high heat until golden brown on all sides and cooked through, about 3-5 minutes (or grill or broil it). Season with salt and pepper.

In a small saucepan, combine broth, peanut butter and soy sauce. Simmer 2 minutes, until hot, stirring with a wire whisk (or you can microwave on high for 1 minute).

Cook rice according to package directions. Remove from heat and stir in peas. If desired, season with salt and pepper.

Serve chicken strips with peanut sauce, rice mixture on the side.

Serves: 4 minutes

Prep Time: 5 minutes

Cook Time: 5-7 minutes

Curry Chicken with Brown Rice and Pease

Ingredients
2 teaspoons olive or peanut oil
1/2 cup diced yellow onion
2 cloves garlic, minced
1 teaspoon minced fresh ginger
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
2 teaspoons curry powder
1/2 teaspoon ground coriander
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 cup reduced-sodium chicken broth
2 cups uncooked instant brown rice
1 cup frozen green peas
1/2 cup nonfat sour
2 tablespoons minced fresh chives

Directions
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, garlic and ginger and sauté 2 minutes. Add chicken and sauté 3 minutes, until golden on all sides.

2. Add curry powder, coriander, salt and black pepper to pan and stir to coat chicken. Add chicken broth and bring to a boil. Reduce heat to low and simmer 10 minutes, until chicken is cooked through.

3. Meanwhile, bring 2 1/4 cups of water to a boil in a medium saucepan. Add rice, reduce heat to low, cover and cook 8 minutes. Add green peas, cover and cook 2 more minutes, until liquid is absorbed.

4. Remove chicken mixture from heat and stir in sour cream and chives. To serve, spoon chicken mixture over rice and peas.

Serves: 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Nutrition Score per serving: (1 cup chicken mixture, 2/3 cup rice and peas): 399 calories, 16% fat (7 g; 1 g saturated), 48% carbs (48 g), 36% protein (36 g), 4 g fiber, 73 mg calcium, 2 mg iron, 502 mg sodium.

Curried Chicken with Almonds and Dried Fruit

Ingredients
4 tablespoons sliced almonds
2 teaspoons olive or vegetable oil
4 skinless chicken breast halves
1/2 cup chopped onion
2 garlic cloves, minced
1 tablespoon minced fresh ginger (or sliced and bottled in water)
2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 1/2 cups fat-free chicken broth
1/2 cups dried-fruit bits (such as Sunsweet), or chopped, dried apricots, apples, pears and plums
2 cups cooked brown or white rice
1/2 cup chopped green onions

Directions
Toast almonds by heating them in a dry skillet over medium-high heat until golden, about 2-3 minutes, shaking the pan frequently; set aside.

Heat oil in a large, high-sided skillet over medium heat. Add chicken; sauté for 1 minute per side, until golden brown. Remove from pan; set aside.

To the same pan, add onion, garlic, and ginger; sauté for 2 minutes. Add curry powder, salt, and pepper and stir to coat. Return chicken to pan, meat-side down, and add broth and dried fruit. Bring to a boil, reduce heat, cover, and simmer for 10-15 minutes, until chicken is cooked through. Spoon 1/2 cup of rice onto 4 individual plates. Arrange chicken alongside rice. Spoon sauce over chicken and rice. Top chicken with green onions and toasted almonds.

Serves: 4

Prep Time: 10 minutes

Cook Time: 20-25 minutes

Nutrition Score per serving: 386 calories, 41 g carbs (43%), 10.5 g fat (24%), 5 g fiber, 32 g protein (33%), 1.8 g saturated fat

Beef Stroganoff

Ingredients
12 ounces multigrain noodles
2 tablespoons olive oil
1 pound sirloin steak, thinly sliced
kosher salt and pepper
1 pound button mushrooms, sliced
4 shallots, sliced
1/2 cup dry white wine
1/4 cup nonfat Greek yogurt
1/4 cup chopped fresh dill

Directions
1. Cook the noodles according to the package directions. Meanwhile, heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the steak with 1/4 teaspoon each salt and pepper. In 2 batches, cook the steak until browned, about 1 minute per side; transfer to a plate.
2. Return the skillet to medium heat and add the remaining tablespoon of oil. Add the mushrooms and shallots and cook, stirring occasionally, until tender, 5 to 6 minutes. Add the wine and simmer until the liquid has reduced by half, 2 to 3 minutes.
3. Return the beef and any accumulated juices to the skillet and cook until heated through, 1 to 2 minutes. Serve over the noodles and top with the yogurt and dill.

Nutrition Per Serving
Serves 4; Calories 535kcal; Calories From Fat 22%; Protein 38g; Carbohydrate 71g; Sugar 4g; Fiber 11g; Fat 13g; Sat Fat 3g; Sodium 201mg; Calcium 50mg

Honey Lime Chicken

Ingredients
2-3 chicken breasts
2-3 tsp Lime juice
2-3 Tbsp honey
1 tsp fresh ginger, diced

Directions
1. Marinate chicken breasts in honey-lime mixture at least 30 minutes.
2. Place chicken with marinade in glass baking dish. Bake at 350 for 45-50 minutes

Curried Split Peas With Rice

Ingredients
1 cup split peas
3 1/2 cup water
1 teaspoon salt
1-2 Tablespoon oil
1 onion
3 large cloves garlic
2 T. curry powder (or 1 T of curry paste)
2 teaspoon cumin
1 teaspoon salt
1 cup rice
3 sweet potatoes

Directions
1. Soak split peas overnight or heat to boiling, turn off heat and let stand for 1 hour. After 1 hour, bring to boil (add another 1/2-1 cup of water). Then simmer about 30-45 minutes, until soft.
2. In skillet, saute 2 T canola oil with chopped onion and crushed garlic cloves about 4-5 minutes. Add curry powder/paste, cumin and salt. Saute another minute. Mix in the cooked split peas. Saute 1 more minute to allow flavors to mix. Remove from heat. Serve over rice.
3. Cook 1 cup rice in 2 1/4 cups of water. Bring water to a boil. Add rice. Return water to a boil. Cover and simmer 20 minutes.
4. Bake sweet potatoes at 350 for 1 hour in baking dish with 1/4 inch water. Cover with foil. Remove and let cool about 10 minutes. Peel skins off of the potato and mash.
5. Serve curried split peas over rice with a side of mashed sweet potatoes.

Cuban Black Beans

Ingredients

1 cup long-grain white rice
1 tablespoon olive oil
1 onion, chopped
1 bell pepper, cut into 1/4-inch pieces
2 cloves garlic, chopped
kosher salt and black pepper
1 teaspoon ground cumin
2 15.5-ounce cans black beans, rinsed
1 teaspoon dried oregano
1 tablespoon red wine vinegar
4 radishes, cut into 1/2-inch pieces
1/4 cup fresh cilantro

Directions

1. Cook the rice according to the package directions. Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the onion, bell pepper, garlic, 1 teaspoon salt, and 1⁄4 teaspoon pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in the cumin and cook for 1 minute.

2. Add the beans, oregano, and 1 cup water. Simmer, covered, for 10 minutes. Add the vinegar and smash some of the beans with the back of a fork to thicken.

3. Serve the beans over the rice and top with the radishes and cilantro.

Nutrition Per Serving

Makes 4 servings; Calories 368kcal; Fat 5g; Sat Fat 1g; Cholesterol 0mg; Sodium 1077mg; Protein 14g; Carbohydrate 71g; Fiber 11g

Cranberry Pork Chops

Ingredients
4 pork chops, about 1.25 lbs
1/2 bag fresh cranberries OR 1 can whole cranberries
1/2 cup apple or orange juice
1/4 cup sugar
3 Tbsp brown sugar
3 large sweet potatoes

Directions
1. Place pork chops in bottom of crockpot.
2. In bowl, combine fresh or canned cranberries, apple or orange juice, sugars and ground cloves. Stir well. Pour over the pork chops in the crockpot. Cook on low for 8 hours.
3. Slit sweet potatoes with knife or vent with fork. Bake sweet potatoes at 350 for 1 hour in baking dish with 1/4 inch water. Cover with foil. Remove and let cool about 10 minutes. Peel skins off of the potato and mash. Serve with cinnamon and butter if you like. We eat them “plain”.
4. Serve pork chops with cranberry sauce and a side of mashed sweet potatoes.

Fruity Chicken and Rice

Ingredients
1 cup brown rice
1 cup white rice
2 B/S chicken breasts
2 tsp extra virgin olive oil
1 tsp garlic powder
Salt/pepper
1 cup frozen pineapple
1 cup chopped almonds
1/2 cup apple juice


Directions
1. Cook brown rice
3. Bake chicken with olive oil, garlic powder and salt and pepper sprinkled over the top. Bake at 350 for 50-60 minutes. Remove and let cool. Then dice into bite size pieces.
4. In large bowl, combine cooked rices, apple juice, diced chicken, diced pineapple and chopped (or sliced) almonds. Add about 2-3 tsp pan juices from chicken for some extra flavor (optional).

Easy Beef Roast

Ingredients
1 1.6 lb Beef Roast
1/2 bag of baby carrots
1 onion, diced
4-5 garlic cloves, crushed
Salt/Pepper
Garlic Powder


Directions
1. Place beef roast in crockpot with 1-2 cups of water. (I add water so that I have a diluted stock after the roast has cooked. I strain it and freeze it for use in soups.) Add diced onions, crushed garlic cloves and baby carrots around the roast. Season with salt, pepper and garlic powder. Cook on low for 8-10 hours. When finished, slice to serve.
2. Serve sliced beef roast with carrots with a side of rice and sauteed asparagus.

Baked Chicken with Acorn Squash

Ingredients
2 Bone In Split Chicken Breasts
1 acorn squash
2 Broccoli Heads
1/4 cup OJ
1-2 t brown sugar
Spices: Salt, Pepper, Rosemary, Minced Garlic


Directions
1. Pour OJ into botton of 9×13 baking dish. Place chicken breasts into baking dish. Poura little more OJ over chicken breasts. Add spices to chicken.
2. Put acorn squash in microwave for 3-4 minutes to loosen skin and make easier to cut. Let cool a few minutes and then slice off skin. Scrape away seeds and cut flesh into 1″ cubes. Place cubes in baking dish around chicken. Sprinkle salt and brown sugar over squash cubes.
3. Bake at 350 for 1 hour.
4. Steam broccoli and serve with chicken, rice and squash!

Autumn Chicken

Ingredients
4 Chicken Thighs
2 Apples, sliced
1 onion, sliced
1 cup apple juice
Salt and Pepper
Dash Cinnamon
3 T lemon juice, to prevent browning of apples

Directions
1. Pour Apple Juice into the crock pot. Place chicken into the juice. Sprinkle with salt and pepper. Add sliced onion around chicken.
2. Slice apples and mix with lemon juice and cinnamon. Place on top of chicken in crockpot. Set on low and cook for 8 hours.

Asian Chicken Wraps with Steamed Snap Peas

Ingredients
4 burrito size flour tortillas
3 chicken breasts
Teriyaki Sauce or Marinade
1-2 Tbsp tahini
1/4 cup peanuts, finely chopped
1/2 bag baby carrots
Handful romaine lettuce
1 bag Snap peas

Directions
1. Combine teriyaki sauce/marinade with tahini.
2. In skillet, add sauce mixture and chicken. Saute chicken about 5 minutes on each side until cooked through (Cooking times will vary depending on thickness of the chicken).
3. Once chicken is cooked, slice it into strips.
4. Shred carrots (I used baby carrots because that’s what I had… “an adult” carrot will work just fine too
5. Rinse and pat dry the snap peas. Place them in a saucepan with about 1/2 inch of water. Bring water to a boil, then reduce heat and simmer for 3-4 minutes. Season steamed snap peas with a pinch or two of salt.
6. Assemble wrap by adding chicken, shredded carrots, lettuce, peanuts in the tortilla. Serve with side of steamed snap peas.

Chicken Divan

Ingredients
3 chicken breasts
1 16 oz bag frozen broccoli
Homemade White Sauce (see below)
1/2 cup shredded cheese
1/4 cup dried bread crumbs (optional)

Directions
1. Bake or saute chicken breasts. Leftover chicken would be great for this meal!
2. Cook broccoli according to package instructions.
3. In 8x8 baking dish, place broccoli and cooked chicken.
4. Make at least 2 cups of homemade white sauce. Add 1/2 cup shredded cheese to white sauce recipe. Stir in until melted.
5. Pour white sauce over chicken and broccoli. Top with bread crumbs (I left these out!). Bake at 350 for 20 minutes until bubbly and hot!

White Sauce:

Ingredients
2 T butter
2 T flour
1-2 cups milk (whole or 2% is best!)

Directions
1. In saucepan, melt butter.
2. Once melted, add flour and whisk with butter.
3. Add milk to butter/flour mix and WHISK, WHISK, WHISK!
4. Cook on medium-high heat for 5-6 minutes. Stir often. Sauce will thicken.
5. If sauce is too thin, whisk in more flour.
6. If sauce is too thick, whisk in more milk.
7. Add chopped mushrooms for “cream of mushroom”. Add 3-4 T chicken stock for “cream of chicken”. Etc.