Tuscan Chicken Simmer

This quick-cooking chicken dinner is delicious served with your favorite pasta.

Prep Time: 5 Min, Cook Time: 15 Min

Servings: 4

 

Ingredients

4 small (1 pound) boneless, skinless chicken breast halves

4 ounce(s) (1/2 8-ounce package) PHILADELPHIA Cream Cheese, cubed

1/4 cup(s) water

1/4 cup(s) pesto

2 cup(s) grape or cherry tomatoes

1 cup(s) Finely Shredded Italian* Five Cheese Blend

 

Directions

1. Heat large nonstick skillet sprayed with cooking spray on medium-high heat. Add chicken; cover. Cook 5 to 7 minutes on each side or until done (165 degrees F). Remove chicken from skillet; cover to keep warm. 

 

2. Add next 4 ingredients to skillet. Cook, uncovered, on medium heat 2 minutes or until heated through, stirring occasionally. 

 

3. Return chicken to skillet. Cook and stir 1 min. or until chicken is coated and heated through. Sprinkle with shredded cheese.

 

Grilled Salmon

"An easy delicious way to grill salmon. This also reheats nicely for lunches the next day!"

Add some roasted vegetables with this dish and some brown rice. Done! You will love it!

Prep Time: 10 Min, Cook Time: 10 Min, Ready In: 1 Hr. 20 Min

Serving: 4

 

Ingredients

1/4 cup brown sugar

1/4 cup olive oil

1/4 cup soy sauce

2 teaspoons lemon pepper

1 teaspoon dried thyme

1 teaspoon dried basil

1 teaspoon dried parsley

1/2 teaspoon garlic powder 

4 (6 ounce) salmon fillets

 

Directions

1. Whisk together the brown sugar, olive oil, soy sauce, lemon pepper, thyme, basil, parsley, and garlic powder in a bowl, and pour into a resealable plastic bag. Add the salmon fillets, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for at least 1 hour, turning occasionally. 

 

2. Preheat an outdoor grill for medium heat, and lightly oil the grate. Remove the salmon from the marinade, and shake off excess. Discard the remaining marinade. 

 

3. Grill the salmon on the preheated grill until browned and the fish flakes easily with a fork, about 5 minutes on each side.

 

Lamb Burgers with Greek Salad

Serves: 4

Ingredients

1/4 cup olive oil 

3 tablespoons lemon juice 

1 teaspoon salt 

1 teaspoon garlic powder 

3/4 pound ground lamb 

1/8 teaspoon allspice 

1 15-oz. can chickpeas, rinsed and drained 

8 cups mixed salad greens 

1 cup cherry tomatoes, halved 

1 small cucumber, peeled and thinly sliced 

1/2 small red onion, thinly sliced 

1/3 cup pitted black olives, halved 

1/3 cup crumbled feta (about 2 oz.), optional 

 

Preparation

1. Preheat gas grill to medium-high. In a small bowl, whisk together olive oil, lemon juice, 1/2 tsp. salt and 1/2 tsp. garlic powder.

 

2. Combine lamb, allspice and remaining garlic powder and salt in a medium bowl and mix to incorporate. Form into 8 1/2-inch-thick patties. Grill patties, turning once, until an instant-read thermometer reads 160ºF, 5 to 7 minutes total.

 

3. Place chickpeas, greens, cherry tomatoes, cucumber, red onion, olives and feta, if desired, in a large bowl. Toss with dressing. Divide among 4 dinner plates. Top each portion with 2 lamb patties.

 

Recipe Time

Cook Time: 7 Minutes, Prep Time: 15 Minutes

 

Nutritional Information

Amount per serving Calories: 537, Fat: 36g, Saturated fat: 12g, Protein: 22g, Carbohydrate: 35g, Fiber: 8g, Cholesterol: 62mg, Sodium: 1006mg

 

Swordfish with roasted lemons

Dietitian's tip: Instead of lemon butter, this fish is served with roasted lemon or lime wedges for a cleaner, lighter taste.

 

Serves 4

Ingredients

2 lemons, quartered, seeds removed

1 tablespoon sugar

1/4 teaspoon sea salt

4 swordfish fillets, each 6 ounces

1/2 teaspoon canola oil

1/2 teaspoon chopped garlic

1/4 cup chopped parsley

 

Directions

Preheat the oven to 375 F. 

 

In a small bowl, add the lemon wedges, sugar and salt. Toss gently to coat evenly. Place the lemons in a shallow baking dish and cover with aluminum foil. Roast until soft and slightly browned, about 1 hour.

 

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking pan with cooking spray.

 

Place the swordfish fillets in the prepared baking pan. Brush with canola oil and top with garlic. Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 5 minutes on each side.

 

Transfer the fish to individual plates. Squeeze 1 roasted lemon over each fillet and sprinkle with parsley. Serve with another roasted lemon wedge on the side.

 

Nutrition

Calories 280, Cholesterol 112 mg, Protein 34 g, Sodium 286 mg, Carbohydrate 9 g, Fiber Trace, Total fat 12 g, Potassium 811 mg, Saturated fat 3 g, Calcium 47 mg, Monounsaturated fat 5 g

 

 

Strawberry Spinach Salad 

Prep Time: 10 Min, Ready In: 1 Hr. 10 Min

 

Ingredients

 2 tablespoons sesame seeds

 1 tablespoon poppy seeds

 1/2 cup white sugar

 1/2 cup olive oil

 1/4 cup distilled white vinegar

 1/4 teaspoon paprika

 1/4 teaspoon Worcestershire sauce

 1 tablespoon minced onion

 10 ounces fresh spinach - rinsed, dried and torn into bite-size pieces

 1 quart strawberries - cleaned, hulled and sliced

 1/4 cup almonds, blanched and slivered

 

Directions

1. In a medium bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, vinegar, paprika, Worcestershire sauce and onion. Cover, and chill for one hour. 

2. In a large bowl, combine the spinach, strawberries and almonds. Pour dressing over salad, and toss. Refrigerate 10 to 15 minutes before serving.

 

Old-Fashioned Pancakes

Prep Time: 5 Min, Cook Time: 20 Min, Ready In: 25 Min

Serving: 4

 

Ingredients

 1 1/2 cups all-purpose flour

 3 1/2 teaspoons baking powder

 1 teaspoon salt

 1 tablespoon white sugar

 3 tablespoons butter, melted

 1 egg

 1 1/4 cups milk

 Cooking spray

 

Directions

1. Sift together flour, baking powder, salt, and sugar in a large bowl. 

2. Whisk in melted butter, egg, and milk until combined. Let batter rest for 5 minutes. 

3. Preheat a large skillet over medium-high heat. Spray with cooking spray. Pour batter into the hot skillet, about 1/4 cup of batter for each pancake. Cook for 2 to 3 minutes, until bubbles appear on the sides and center of each pancake. Flip and cook until golden, about 1 to 2 minutes.

 

Nutritional Information

Amount Per Serving Calories: 318, Total Fat: 11.9g, Cholesterol: 82mg

 

Rosemary chicken legs with potato wedges and roasted peppers

Serves 2

Ingredients?2 chicken legs (or drumsticks or thighs, skin on) ?1 tbsp. honey?1 or 2 springs of rosemary, leaves picked and chopped (or 1 tsp. dried rosemary)?1 tbsp. olive oil?2 tbsp. lemon juice?Salt and pepper?1 clove of garlic, minced??Directions?1. Combine all the ingredients with the chicken legs and marinate for 4 hours or overnight. ?2. Preheat oven to 180C/gas 5. Place the chicken legs on a roasting tray, pouring over the excess marinade, and cook in the middle of the oven for 30 minutes. ?3. Turn the pieces over and then roast for another 15 minutes. Spoon the hot honey glaze over chicken pieces and place under the grill for about 2 minutes to brown and crisp up the skin. ??Serve with new or mashed potatoes and vegetables. Don't waste the juices at the bottom of the tray. Discard excess oil/fat and spoon the juices over the chicken legs when serving. If you want thicker gravy consistency, mix a tbsp. of plain or corn flour (dissolved in 2 tbsp. water) into the pan and simmer on the stove until it thickens.

 

Rosemary Chicken with Roasted Agave Sweet Potatoes and Sautéed Green Beans

1 pound boneless chicken breast-skinless

2 sprigs fresh rosemary-leaves roughly chopped 

1 clove of garlic-minced

2 tablespoons extra virgin olive oil

1 teaspoon kosher salt

 

Roasted Agave Sweet Potatoes

2 1/2 pounds sweet potatoes-cut into 1/2-inch-strips or wedges

1/4 cup extra virgin olive oil

1 1/2 tablespoons of agave nectar

1/2 teaspoon salt

1/2 teaspoon of black pepper

 

Sautéed Green Beans

1 pound green beans-frozen

2 tablespoons extra virgin olive oil

1 teaspoon salt

1/2 teaspoon of black pepper

 

Directions

Preheat oven to 400 degrees 

Rosemary chicken-Place a Large skillet on medium heat add in 1 tablespoon of olive oil. In a medium bowl whisk together the oil, rosemary, garlic, salt and pepper. Toss chicken in mixture and then place into the hot pan. Cook chicken until golden brown. Finish your chicken in the oven. Once, the chicken is fully cooked, remove it from pan and allow to rest for 3-5 minutes before you slicing. 

 

Agave Sweet potatoes-Cut your sweet potatoes into 1-inch wedges-lengthwise. Place the sweet potatoes in a large bowl. In a small bowl whisk together the olive oil, agave nectar, salt and pepper and then pour the agave mixture over the sweet potatoes and toss until the sweet potatoes are glossy. Place the sweet potatoes in a shallow roasting pan and place in the oven. Baked for 15 to 20 minutes until tender. Flip the sweet potatoes for even browning. 

Sautéed Green Beans-In a medium skillet, sauté the green beans in olive oil and season with salt and pepper. Cook until tender.

 

Gluten-Free Seafood Fra Diavolo 

Makes 4 servings

Prep Time: 25 minutes, Cook Time: 55 minutes

 

Ingredients:

1/2 lb. Food You Feel Good About 16-20 ct Peeled & Deveined Shrimp ?1/2 lb. fresh calamari tubes, halved lengthwise, lightly scored criss cross 1/8-inch?2 Tbsp. Italian Classics Hot Pepper Spread (Grocery Dept.)?4 cups San Marzano Tomato Sauce ?1 bag (2 lbs.) Food You Feel Good About Mussels?1 lb. (16 oz.) Tinkyada Brown Rice Pasta Joy Ready, Spaghetti S, cooked per pkg directions 

 

You'll Need: Braising pan

Directions:

Toss shrimp, calamari, and pepper spread in bowl. Marinate at least 30 min (see chef note). 

Heat sauce in braising pan on MEDIUM. Add shrimp; simmer 30 seconds. Add mussels; stir to combine. Cover; cook about 6 min until mussels begin to open.

Stir in calamari; mixing thoroughly. Cover; cook 2 min. Bring to simmer; remove from stove (discard any unopened mussels). Add cooked linguine; tossing to coat pasta. Serve warm. 

Chef Tip(s):

Scoring calamari makes it more tender and visually appealing.

Add more pepper spread for more kick.

Seafood may be marinated overnight in refrigerator if desired.

 

Per Serving:

Nutrition Info:

Each serving (about 3/4 cup pasta, 1 1/2 cups sauce) contains 460 calories, 55 g carbohydrate, (4 g fiber), 26 g protein, 12 g fat, (4 g saturated fat), 130 mg cholesterol, 130 mg omega-3 fats, and 300 mg sodium.

 

Honey-Orange Chicken with Sesame Sauce

This Honey Orange Chicken goes great with Roasted Vegetables. Than finished the meal off with fresh fruit or a tangy sorbet.

Serves: 4 

Total Time: 21 min, Prep Time: 10 min, Cook Time: 11 min

 

Ingredients:

3/4 cup(s) fresh orange juice

1/3 cup(s) orange blossom or clover honey

1 teaspoon(s) grated ginger

1 teaspoon(s) garlic

1 teaspoon(s) orange zest

1 teaspoon(s) salt

1/8 teaspoon(s) ground black pepper

4 (6 ounces each) boneless, skinless chicken breasts, trimmed

1 teaspoon(s) vegetable oil

1 teaspoon(s) toasted sesame oil

1 teaspoon(s) toasted sesame seeds

 

Directions

1. Combine juice, honey, ginger, garlic, zest, salt, and pepper in a bowl. Add chicken; stir to coat. Cover; refrigerate 30 minutes.

2. Heat a large skillet over medium heat until hot; add vegetable oil and swirl to coat. Lift chicken from marinade and let excess drip back into bowl. When oil is hot, add chicken and cook over medium heat 3 minutes per side, or until golden brown.

3. Add reserved marinade to skillet and boil over medium-high heat, turning chicken once or twice, 3 to 5 minutes, or until chicken is cooked through and sauce is reduced by half. Transfer chicken to a cutting board, cut into diagonal slices, and arrange on a platter. Stir sesame oil into thickened sauce and spoon it over chicken. Sprinkle with sesame seeds.

 

Nutritional Information (per serving)

Calories 315, Total Fat 7g, Saturated Fat --, Cholesterol --, Sodium --, Total Carbohydrate 29g, Dietary Fiber --, Sugars --, Protein 35g, Calcium --

 

Honey Chicken Kabobs with Veggies

Honey Chicken Kabobs with Veggies - You can marinate overnight and make these kabobs for an outdoor barbecue as a tasty alternative to the usual barbecue fare! Fresh mushrooms and cherry tomatoes can also be used. (This can also be done in the broiler.)"

 

Prep Time: 15 Min, Cook Time: 15 Min, Ready In: 2 Hrs. 30 Min, Servings: 12

 

Ingredients

1/4 cup vegetable oil

1/3 cup honey

1/3 cup soy sauce

1/4 teaspoon ground black pepper

8 skinless, boneless chicken breast halves - cut into 1 inch cubes

2 cloves garlic

5 small onions cut into 2 inch pieces

2 red bell peppers cut into 2 inch pieces skewers

 

Directions

In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better). 

 

Preheat the grill for high heat. 

Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers. 

Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently. 

 

Nutritional Information 

Amount Per Serving Calories: 178 | Total Fat: 6.6g | Cholesterol: 45mg

 

Morning Glory Muffins

Ingredients

1 cup all-purpose (plain) flour 

1 cup whole-wheat flour 

3/4 cup sugar 

2 teaspoons baking soda 

2 teaspoons ground cinnamon 

3/4 cup egg substitute 

1/2 cup vegetable oil 

1/2 cup unsweetened applesauce 

2 teaspoons vanilla extract 

2 cups chopped apples (unpeeled) 

1/2 cup raisins 

3/4 cup grated carrots 

2 tablespoons chopped pecans 

 

Directions

Preheat the oven to 350 F. Line a muffin pan with paper or foil liners. In a large bowl, combine the flours, sugar, baking soda, and cinnamon. Whisk to blend evenly. In a separate bowl, add the egg substitute, oil, applesauce and vanilla. Stir in the apples, raisins and carrots. Add to the flour mixture and blend just until moistened but still slightly lumpy. Spoon the batter into muffin cups, filling each cup about 2/3 full. Sprinkle with chopped pecans and bake until springy to the touch, about 35 minutes. Let cool for 5 minutes, then transfer the muffins to a wire rack and let cool completely.

 

Nutritional analysis per serving

Serving size: 1 muffin 

Calories 180, Sodium 163 mg, Total fat 7 g, Total carbohydrate 26 g

Saturated fat 1 g, Dietary fiber 2 g, Monounsaturated fat 2 g, Protein 3 g

Cholesterol 0

 

Trout with Skillet-Roasted Peppers

Ingredients

1 tablespoon olive oil, divided use?2 medium poblano peppers, ribs and seeds discarded, thinly sliced?5 ounces grape tomatoes or cherry tomatoes, halved (about 1 cup)?1 medium garlic clove, minced?1 to 2 teaspoons balsamic vinegar?1/2 teaspoon salt, divided use?1/4 teaspoon pepper?Paprika to taste?4 trout fillets or any other thin mild fish fillets (about 4 ounces each), rinsed and patted dry?1 medium lime, cut into 8 wedges

 

Cooking Instructions

1) Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil, swirling to coat the bottom. Cook the peppers for 4 to 6 minutes, or until beginning to richly brown on the edges, stirring frequently. 2) Gently stir in the tomatoes. Cook for 2 minutes, or until soft, stirring gently and frequently. Remove from the heat. 3) Gently stir in the garlic, vinegar, and 1/4 teaspoon salt. Transfer to a small bowl. Cover to keep warm. 4) In the same skillet, heat the remaining 2 teaspoons oil over medium-high heat, swirling to coat the bottom. 5) Sprinkle the pepper, paprika, and remaining 1/4 teaspoon salt over both sides of the fish. 6) Cook for 3 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter.

7) To serve, squeeze 4 lime wedges over the fish. Spoon the poblano mixture on top. Serve with the remaining lime wedges to squeeze over the poblano mixture if desired.

 

Cook's Tip

1) No need to slow-roast poblano peppers to get deep flavor. All it takes is quickly cooking them in a hot skillet and letting them steep a bit. 2) Squeezing lime wedges over both the fish and the topping “lifts” and defines the flavors of the various ingredients. If you aren’t a true lime lover, though, you may want to skip the second spritzing. Nutritional Per serving: Calories 189, Total Fat 7.5 g, Saturated Fat1.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 2.0 g, Monounsaturated Fat 4.0 g, Cholesterol 67 mg, Sodium 332 mg, Carbohydrates 6 g, Fiber1 g, Sugar 3 g, Protein 24 g.

 

Field Greens with Oranges, Strawberries and Vanilla Vinaigrette

This sensational salad combines field greens with oranges, strawberries and toasted pecans. Serve with a light vanilla-accented vinaigrette.

 

Makes 6 servings, Prep Time: 20 minutes

 

Ingredients

Vanilla Vinaigrette:

1/3 cup olive oil

3 tablespoons white wine vinegar

1 teaspoon Pure Vanilla Extract

1/2 teaspoon salt

1/2 teaspoon sugar

1/4 teaspoon Black Pepper, Ground

1 package (6 ounces) field greens or baby spinach leaves

2 seedless oranges, peeled and sectioned

2 cups strawberry halves or slices

1/2 cup toasted pecan pieces

 

Directions

1. For the Vinaigrette, mix all ingredients in small bowl with wire whisk until well blended. 

2. Toss greens with oranges, strawberries and pecans in large bowl. (Or divide among individual serving plates.) Serve with vinaigrette. 

 

Nutrition Information

Per serving

Calories: 231, Fat: 19 g, Carbohydrates: 13 g, Cholesterol: 0 mg, Sodium: 208 mg, Fiber: 3 g, Protein: 2 g

 

 

Balsamic Chicken Breasts 

Ingredients

4 boneless, skinless chicken breasts (about 6 oz. each), trimmed?3 Tbsp. Basting Oil, divided?Salt and pepper ?1/2 cup Balsamic Vinaigrette, warmed

 

Directions

Preheat grill on HIGH 10 min.

1. Clean grill with wire brush; using a soft cloth, coat lightly with vegetable oil.

2. Drizzle both sides of chicken with 1 Tbsp. basting oil (too much oil will cause flare-ups on the grill); season with salt and pepper.

3. Sear chicken on grill 2-3 min, until it has changed color one-quarter of the way up from bottom. Turnover, baste (brush seared side with remaining 2 Tbsp. basting oil). Sear 1-2 min.  Reduce heat to MEDIUM; close lid.

4. Cook chicken about 10 min, until internal temperature reaches 165 degrees; check by inserting thermometer into thickest part of chicken.

5. Transfer chicken to clean platter. Serve with warmed vinaigrette.

 

Nutritional Information

Nutrition Info: Each serving (4.5 oz. grilled chicken breast) contains 290 calories, 3 g carbohydrate, (0 g fiber), 42 g protein, 11 g fat, (1 g saturated fat), 115 mg cholesterol, and 350 mg sodium.

 

Red Lentil and Vegetable Soup

Serves: 4, Yields: 7 1/2 cups, Total cook time 30 min

 

Ingredients

1 tablespoon(s) olive oil

4 medium carrots, chopped

1 small onion, chopped

1 teaspoon(s) ground cumin

1 can(s) (14 1/2-ounce) diced tomatoes

1 can(s) (14- to 14 1/2-ounce) vegetable broth

1 cup(s) dried red lentils

1/4 teaspoon(s) salt

1/8 teaspoon(s) ground black pepper

1 bag(s) (5-ounce) baby spinach

 

Nutritional Information

Calories 265, Total Fat 5g, Saturated Fat 1g, Cholesterol 0, Sodium 645mg, Total Carbohydrate 41g, Dietary Fiber 13g, Sugars 0, Protein 16g, Calcium

 

Directions

In 4-quart saucepan, heat oil on medium until hot. Add carrots and onion, and cook 6 to 8 minutes or until lightly browned and tender. Stir in cumin; cook 1 minute.

 

Add tomatoes, broth, lentils, 2 cups water, salt, and pepper; cover and heat to boiling on high. Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender. Stir in spinach. Makes about 7 1/2 cups.

 

 

Little Crab Cakes with Wasabi Mayonnaise

Prep Time: 20 Min, Cook Time: 18 Min, Ready In: 38 Min

Servings: 30

 

Ingredients

1 pound(s) back fin lump crabmeat, picked over for cartilage and shell

1 1/4 cup(s) fine fresh breadcrumbs (from 3 slices white bread)

1 large egg, lightly beaten

2 tablespoon(s) snipped fresh chives

2 tablespoon(s) mayonnaise

1 tablespoon(s) Dijon mustard

2 teaspoon(s) Old Bay seasoning

1 teaspoon(s) lemon zest

3 tablespoon(s) canola oil

 Citrus Wasabi Mayonnaise (recipe follows)

 

Directions

1. Heat oven to 400 degrees F. Line a baking sheet with parchment paper.

2. Combine crabmeat and breadcrumbs in a medium bowl. In a small bowl, whisk egg, chives, mayonnaise, mustard, seasoning, and lemon zest until blended; add to crab mixture and stir.

3. Using a small ice cream scoop, shape mounds of crab mixture (about 1 1/2 tablespoons) into small round cakes, about 1 1/2 inches wide.

4. Heat oil in a large skillet over medium heat. Working in batches, cook cakes 1 minute per side, or until lightly browned. Transfer cakes to a paper towel to blot up excess oil, and then transfer to prepared baking sheet. Bake crab cakes 10 minutes, or until golden brown. Top each with a small dollop of Wasabi Mayonnaise.

5. Citrus Wasabi Mayonnaise: Stir 1/2 teaspoon grated lemon zest and 1 tablespoon lemon juice into 1/2 cup wasabi mayonnaise.

 

Nutritional Information

Calories 55, Total Fat 4g, Saturated Fat 0, Cholesterol 0, Sodium 0, Total Carbohydrate 2g, 

Dietary Fiber 0, Sugars 0, Protein 4g, Calcium 0.

 

Eggs in a Nest 

Servings 12

 

Ingredients

Egg, whole 9

Milk, fat-free 4 cups

Tomato, chopped 2 cups

Bell pepper, red, chopped       1 cup

Onion, chopped 1/2 cup

Cheddar cheese 1 cup

Bread, whole grain 3 slices

Pita, small (4"), whole grain 12

 

Directions

Preheat oven to 350F

In medium size bowl, combine eggs, egg whites and milk

Crumble bread and place on bottom of casserole pan (square pan for 6 servings)

Place chopped tomato, peppers and onion into egg mixture. Mix

Mix in cheese

Pour mixture over bread crumbs

Bake at 350F for 45 minutes or until slightly brown on top

Cut into even pieces and place each into a pita

 

Nutrition Per Serving

Calories 182, Total Fat 5g, Protein 11g, Carbohydrates 25g, Saturated Fats 1g, 

Cholesterol 160mg, Sodium 271mg, Dietary Fiber 3g

 

To serve more than one, multiply the ingredients by the number of people. If you prefer a very firm egg yolk, bake up to 2 minutes longer.

 

Eggs in a Nest Con’t 

1 slice white bread 

1 teaspoon butter or margarine, softened 

1 large egg, separated 

Salt and freshly ground pepper to taste 

Place bread on an ungreased baking sheet. Spread butter on 1 side of bread slice. 

Beat egg white at high speed of an electric mixer until stiff peaks form. 

Spoon beaten egg white onto prepared bread slice. Make a well in center of beaten egg white with back of a spoon. Place egg yolk in the well. 

Bake at 350°F (175°C) for 15 minutes or until meringue is golden and egg yolk is set. Season to taste with salt and pepper. Serve immediately.

 

Eggs in Baskets

Ingredients

3 large russet potatoes, peeled 

1/2 stick unsalted butter, melted 

Kosher salt and freshly cracked black pepper 

Nonstick cooking spray 

6 slices prosciutto, about 2 1/2 ounces, chopped 

2 tablespoons maple syrup 

6 eggs 

3/4 cup shredded provolone

 

Directions

Special equipment: jumbo sized 6-cup muffin tin 

Heat the oven to 350 degrees F. 

 

In a food processor fitted with the grater attachment, push chunks of the potato through the chute to grate. Once all the potatoes are grated, put them into a piece of cheesecloth or a clean kitchen towel and squeeze to remove the moisture. Add the potatoes to a large bowl, stir in the melted butter and season well with salt and pepper, to taste.

 

Spray the muffin tin lightly with nonstick cooking spray. Press the grated potatoes evenly into the muffin cups being sure the potatoes go up the sides and a thin layer and covers the bottom. Bake until the top edges turn light golden brown and the potatoes are cooked through, about 35 to 40 minutes.

 

Meanwhile, in a small bowl toss together the prosciutto with maple syrup and a few grinds of freshly ground black pepper. Set aside.

 

Remove the potatoes from the oven and gently crack an egg into each cup. Bake until the egg whites set but the yolk remains runny, about 6 to 8 minutes.

 

Remove from the oven and set the oven to broil. Top the eggs with grated cheese and put the maple prosciutto on another sheet tray. Broil both until cheese melts, and prosciutto crisps slightly, about 1 minute.

 

Top the eggs with crispy prosciutto and serve immediately.

 

 

Slow-Cooked Collard Greens with Smoked Turkey

Serves: 12, Active Time: 20 min’s, Total Time: 2 hour(s) 20 min’s - 5 hour(s) 20 min’s

 

Ingredients

1/4 cup Pure Olive Oil?1 smoked turkey drumstick?1 pkg (8 oz.) Cleaned & Cut Chopped Onions?1 carton (32 oz.) Chicken or Vegetable Culinary Stock?2 pkgs (16 oz. each) Rawl Collard Greens ?1/4 tsp. Sea Salt?1 tsp. fresh ground pepper, divided?1/4 cup sugar?2 Tbsp. Apple Cider Vinegar

 

Instructions

You'll Need: 6-8 qt slow-cooker, stockpot

 

Directions

Add oil to stockpot on MEDIUM. Add 1 drumstick to oil; cook about 3 min, moving it around in pan to flavor oil and brown the skin. Turn over; cook 3 min. Add onions. Cook; stirring occasionally, about 4 min, until onions are soft and slightly browned. Add stock; bring to a simmer on HIGH. Remove from heat. Place drumstick in slow cooker; carefully add stock mixture. Add first pkg of collard greens, tossing with tongs until slightly wilted. Add second pkg of greens, sea salt, and 1/2 tsp. fresh ground pepper. Bring drumstick to surface of greens with tongs. Cover and cook on LOW 4-5 hours or HIGH 2-4 hours. Remove drumstick (meat will begin to pull away from bone); set aside to cool 15 min. Stir sugar and vinegar into greens. Remove meat from drumstick; cut in bite-size pieces. Return meat to slow cooker; stir to combine. Cover; cook on LOW 30 min. Season to taste with salt and remaining pepper.

 

Nutrition Info

Each serving (3/4 cup) contains 150 calories, 11 g carbohydrate, (3 g fiber), 10 g protein, 8 g fat, (2 g saturated fat), 30 mg cholesterol, and 410 mg sodium.

 

Savory Turkey Sausage and Lentil Soup

A triple hit of antioxidants from the thyme, paprika and crushed red pepper spices up a hearty soup of lentils, turkey kielbasa and spinach.

 

Makes 8 (1-cup) servings.

 

Prep Time: 15 minutes, Cook Time: 25 minutes

 

Ingredients

1 tablespoon olive oil?2 cups chopped onions?1 cup diced celery?4 ounces turkey kielbasa, chopped (about 3/4 cup) ?2 teaspoons Thyme Leaves?1 1/2 teaspoons Garlic Powder?1 teaspoon Paprika?1/4 teaspoon Red Pepper, Crushed?4 cups reduced sodium chicken broth?1 can (14 1/2 ounces) no salt added diced tomatoes, drained?1 cup red or brown lentils, picked over and rinsed?1 package (5 ounces) baby spinach leaves

 

Directions

Heat oil in large saucepan on medium heat. Add onions and celery; cook and stir 3 minutes. Add kielbasa; cook and stir 3 minutes longer or until kielbasa is lightly browned and vegetables are softened. Stir in thyme, garlic powder, paprika and red pepper; cook and stir 2 minutes or until fragrant. ??Stir in broth, tomatoes and lentils. Bring to boil. Reduce heat to low; cover and simmer 15 minutes or until lentils are tender.??Stir in spinach. Simmer until wilted. Ladle into soup bowls to serve. To Freeze Soup: Cool soup completely. Ladle into freezer-weight containers. Freeze up to 3 months.

 

Nutrition

Calories: 172, Fat: 4 g, Carbs: 23 g, Cholesterol: 9 mg, Sodium: 468 mg, Fiber: 6 g, Protein: 11 g

 

Southwestern Frittata

Dietitian's tip: Frittata is an Italian omelet with cheese, meat or vegetables mixed into the eggs rather than being folded inside the eggs. This version uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol.

 

Serves: 2

 

Ingredients

 1/2 green or red bell pepper, diced

 4 fresh mushrooms, sliced (about 1/2 cup)

 6 egg whites

 1/2 cup salsa, plus 2 tablespoons for garnish

 1/2 cup shredded cheddar cheese 

 

Directions

Preheat the broiler. Position the rack 4 inches from the heat source.

 

Lightly coat a heavy, oven-proof skillet with cooking spray. Place on the stove over medium heat and add the peppers and mushrooms. Sauté until the vegetables are tender, about 5 minutes.

 

In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don't attempt to blend or scramble the mixture. Sprinkle with cheddar cheese.

 

Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.

 

Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.

 

Nutritional 

Calories 181, Cholesterol 30 mg, Protein 19 g, Sodium 443 mg, Carbohydrates 4 g, Fiber 1 g,

Total fat 10 g, Potassium 369 mg, Saturated fat 6 g, Calcium 224 mg and 

Monounsaturated fat 3g.

 

Roasted Root Vegetable Salad

Servings 6 

Total: 1 Hour, 30 Minutes

 

Ingredients

2 large sweet potatoes (about 1 1/2 lb.) 

4 large parsnips (about 1 lb.) 

6 medium beets (about 1 1/2 lb.) 

3 tablespoons olive oil, divided 

1 3/4 teaspoons salt, divided 

1 teaspoon pepper, divided 

1/2 cup bottled olive oil-and-vinegar dressing 

1 tablespoon chopped fresh parsley 

1 tablespoon horseradish 

1 teaspoon Dijon mustard 

 Fresh arugula 

 

Directions

1. Preheat oven to 400°. Peel sweet potatoes, and cut into 3/4-inch cubes. Peel parsnips, and cut into 1/2-inch slices. Peel beets, and cut into 1/2-inch-thick wedges.

2. Toss sweet potatoes and parsnips with 2 Tbsp. olive oil in a large bowl; place in a single layer in a lightly greased 15- x 10-inch jelly-roll pan. Sprinkle with 1 1/4 tsp. salt and 1/2 tsp. pepper.

3. Toss beets with remaining 1 Tbsp. olive oil; arrange beets in a single layer on a separate aluminum foil-lined 15- x 10-inch jelly-roll pan. Sprinkle with remaining 1/2 tsp. salt and 1/2 tsp. pepper.

4. Bake at 400° for 40 to 45 minutes or just until tender. Let cool completely (about 20 minutes).

5. Meanwhile, whisk together dressing and next 3 ingredients. Place vegetables in a large bowl, and drizzle with desired amount of dressing; toss gently to coat. Serve at room temperature or chilled over arugula with any remaining dressing.

 

 

 

Penne with Chicken and Asparagus

Prep Time: 15 Min

Cook Time: 20 Min

Ready In: 35 Min

 

Ingredients

1 (16 ounce) package dried penne pasta

5 tablespoons olive oil, divided

2 skinless, boneless chicken breast halves - cut into cubes

salt and pepper to taste

garlic powder to taste

1/2 cup low-sodium chicken broth

1 bunch slender asparagus spears, trimmed, cut on diagonal into 1-inch pieces

1 clove garlic, thinly sliced

1/4 cup Parmesan cheese

 

Directions

1. Bring a large pot of lightly salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside. 

2. Warm 3 tablespoons olive oil in a large skillet over medium-high heat. Stir in chicken, and season with salt, pepper, and garlic powder. Cook until chicken is cooked through and browned, about 5 minutes. Remove chicken to paper towels. 

3. Pour chicken broth into the skillet. Then stir in asparagus, garlic, and a pinch more garlic powder, salt, and pepper. Cover, and steam until the asparagus is just tender, about 5 to 10 minutes. Return chicken to the skillet, and warm through. 

4. Stir chicken mixture into pasta, and mix well. Let sit about 5 minutes. Drizzle with 2 tablespoons olive oil, stir again, and then sprinkle with Parmesan cheese.

 

Nutritional 

Amount Per Serving Calories: 332, Total Fat: 10.9g, Cholesterol: 20mg

 

 

Marinated Portobello mushrooms with provolone

Dietitian's tip: When cleaning mushrooms, don't immerse them in water because they'll soak up the water like a sponge. Instead, wipe the mushrooms clean with a damp cloth or sturdy paper towel.

Serves 2

 

Ingredients

2 Portobello mushrooms, stemmed and wiped clean

1/2 cup balsamic vinegar

1 tablespoon brown sugar

1/4 teaspoon dried rosemary

1 teaspoon minced garlic

1/4 cup grated (1 ounce) provolone cheese

 

Directions

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish; stem less (gill) side up.

In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.

Broil (grill) the mushrooms, turning once, until they're tender, about 4 minutes on each side. Sprinkle grated cheese over each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates and serve immediately.

 

Nutritional 

Serving size: 1 mushroom 

Calories 100, Sodium 138 mg, Total fat 4 g, Total carbohydrate 10 g, Saturated fat 2 g, Dietary fiber 1 g, Monounsaturated fat 1 g, Protein 6 g, Cholesterol 10 mg

 

 

 

 

 

Grilled Marinated Shrimp

"This makes the best shrimp! Remove from skewers and serve on a bed of pasta with sauce for a great meal."

 

Prep Time: 30 Min, Cook Time: 10 Min, Ready In: 2 Hrs. 40 Min

Serving: 6

 

Ingredients

1 cup olive oil

1/4 cup chopped fresh parsley

1 lemon, juiced

2 tablespoons hot pepper sauce

3 cloves garlic, minced

1 tablespoon tomato paste

2 teaspoons dried oregano

1 teaspoon salt

1 teaspoon ground black pepper

2 pounds large shrimp, peeled and deveined with tails attached

skewers

 

Directions

1. In a mixing bowl, mix together olive oil, parsley, lemon juice, hot sauce, garlic, tomato paste, oregano, salt, and black pepper. Reserve a small amount for basting later. Pour remaining marinade into a large re-sealable plastic bag with shrimp. Seal, and marinate in the refrigerator for 2 hours. 

2. Preheat grill for medium-low heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade. 

3. Lightly oil grill grate. Cook shrimp for 5 minutes per side, or until opaque, basting frequently with reserved marinade.

 

Nutritional 

Amount Per Serving Calories: 447, Total Fat: 37.5g, Cholesterol: 230mg

 

Chicken Tostadas

Makes 6 servings, Prep Time, 20 minutes, Cook Time: 10 minutes

 

Per Serving

Calories: 310, Fat: 14 g, Carbohydrates: 21 g, Cholesterol: 65 mg, 

Sodium: 870 mg (Cut the taco seasoning in half to lower the sodium, Fiber: 5 g, Protein: 25 g. 

 

Place the chicken, refried beans and assortment of toppings in bowls so your family can assemble their own tostadas.

 

Ingredients

1 tablespoon oil

1 pound boneless skinless chicken breasts, cut into thin strips

1 package Taco Seasoning Mix

1/2 cup water

6 tostada shells (6-inch)

1 1/2 cups refried beans, warmed

Assorted toppings, such as shredded cheese, shredded lettuce, guacamole, salsa and sour cream

 

Directions

1. Heat oil in large skillet on medium heat. Add chicken; cook and stir 3 to 5 minutes or until no longer pink. Stir in Seasoning Mix and water. 

 

2. Bring to boil. Reduce heat to low; simmer 5 to 7 minutes or until most of liquid is absorbed, stirring occasionally. 

 

3. For each tostada shell, spread with 1/4 cup refried beans and 1/3 cup chicken mixture. Serve with desired toppings.

 

Tips

Test Kitchen Tip: Guacamole Seasoning Mix to prepare great tasting guacamole.

 

Nutrition

Calories: 310, Fat: 14 g, Carbohydrates: 21 g, Cholesterol: 65 mg, Sodium: 870 mg, Fiber: 5 g, Protein: 25 g

 

 

Pan-Seared Salmon with Horseradish Cream Sauce

Ingredients

4 salmon fillets (about 6 oz. each) ?Salt and pepper ?Pan Searing Flour?1 Tbsp. Pure Olive Oil?1 Tbsp. Basting Oil?1 tsp. Butter?1 container (3.5 oz.) Horseradish Cream Sauce (Dairy Dept.)

 

Directions:

Season fish with salt and pepper. Dust both sides with pan-searing flour; pat off excess.

Heat olive oil in pan on MEDIUM-HIGH until oil faintly smokes; add fish. Turn over when fish changes color one-quarter of way up and seared side has turned paper-bag brown, 3 min.

Reduce heat to MEDIUM. Cook about 4 min, until internal temp reaches 120 degrees. Check by inserting thermometer halfway into thickest part of fish.

Add basting oil and butter to pan; swirl. Baste with spoon, 1-3 min, until internal temp reaches 130 degrees.

Transfer fish to clean platter; let rest at least 2 min. Serve with sauce.

 

Tip(s)?For a different approach, trying substituting 2 Tbsp. Shallot-Thyme Finishing Butter for the basting oil and butter above, adding finishing butter in at step 4.

 

Nutrition 

Each serving (1 fillet, about 1 Tbsp. sauce) contains 440 calories, 3 g carbohydrate, (0 g fiber), 40 g protein, 28 g fat, (7 g saturated fat), 125 mg cholesterol, 3080 mg omega-3 fats, and 290 mg sodium.

 

Portobella Bruschetta-Topped Salmon

Serves: 4, Active Time: 10 min’s, Total Time: 25 min’s

 

Ingredients

2 1/2 tsp. Basting Oil, divided

4 salmon fillets (about 6 oz. each)

1/2 cup (about 6 oz.) Grilled Portobella Bruschetta (Mediterranean Bar)

1/4 cup Panko Bread Crumbs (Grocery Dept.)

1 cup Food You Feel Good About Roasted Sweet Red Pepper Sauce (Seafood Dept.), warmed

 

Instructions

You'll Need: Baking sheet

 

Directions

Preheat oven to 400 degrees.

Coat bottom of baking sheet with 1 tsp. basting oil. Place salmon on baking sheet; spread 2 Tbsp. bruschetta evenly over each fillet. 

Combine bread crumbs and remaining basting oil in a small bowl; mix well. Sprinkle each fillet with 1 Tbsp. of bread crumb mixture.

Bake 15-18 min or until internal temp of fillets reaches 130 degrees. (Check by inserting thermometer halfway into thickest part of salmon.) Remove from oven; let rest 2 min.

Serve with sauce.

Nutrition
Each serving (1 fillet, 1/4 cup sauce) contains 420 calories, 9 g carbohydrate, (0 g fiber), 40 g protein, 23 g fat, (5 g saturated fat), 120 mg cholesterol, 1750 mg omega-3 fats, and 570 mg sodium.

 

Chicken Quesadillas with Avocado-Tomato Salsa

Serves: 4 

Total Time: 30 min

Ingredients

2 teaspoons(s) canola oil

1 green onion, thinly sliced

1 lime

1 pound(s) skinless, boneless thin-sliced chicken breasts, cut into 1-inch-wide strips

4 burrito-size low-fat flour tortillas

1 cup(s) reduced-fat (2%) shredded Mexican cheese blend

1/2 avocado, peeled, seeded, and cut into 1/2-inch pieces

3/4 cup(s) salsa

Directions
In 12-inch nonstick skillet, heat oil on medium 1 minute. Add green onion and cook about 6 minutes or until tender, stirring occasionally.

Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper.

Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer to bowl; stir in lime juice.

Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.

In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas.

Nutrition?Per Serving: Calories 400, Total Fat 14g, Saturated Fat 5g, Cholesterol 86mg, Sodium 970 mg, Total Carbohydrates 31g, Dietary Fiber 8g, Sugar 0, Protein 38g

 

Pan-Seared Salmon with Horseradish Cream Sauce
Ingredients   4 salmon fillets (about 6 oz. each) ?   Salt and pepper ?   Pan Searing Flour?   1 Tbsp. Pure Olive Oil?   1 Tbsp. Basting Oil?   1 tsp. Butter?   1 container (3.5 oz.) Horseradish Cream Sauce (Dairy Dept.)

Directions Season fish with salt and pepper. Dust both sides with pan-searing flour; pat off excess.?• Heat olive oil in pan on MEDIUM-HIGH until oil faintly smokes; add fish. Turn over when fish changes color one-quarter of way up and seared side has turned paper-bag brown, 3 min.?• Reduce heat to MEDIUM. Cook about 4 min, until internal temp reaches 120 degrees. Check by inserting thermometer halfway into thickest part of fish.?• Add basting oil and butter to pan; swirl. Baste with spoon, 1-3 min, until internal temp reaches 130 degrees.?• Transfer fish to clean platter; let rest at least 2 min. Serve with sauce.

TIPS ?For a different approach, trying substituting 2 Tbsp. Shallot-Thyme Finishing Butter for the basting oil and butter above, adding finishing butter in at step 4.

NUTRITION INFORMATION?Each serving (1 fillet, about 1 Tbsp. sauce) contains 440 calories, 3 g carbohydrate, (0 g fiber), 40 g protein, 28 g fat, (7 g saturated fat), 125 mg cholesterol, 3080 mg omega-3 fats, and 290 mg sodium.

 

Savory Turkey Sausage and Lentil Soup
A triple hit of antioxidants from the thyme, paprika and crushed red pepper spices up a hearty soup of lentils, turkey kielbasa and spinach.?Makes 8 (1-cup) servings?Prep Time: 15 minutes?Cook Time: 25 minutes

INGREDIENTS?   1 tablespoon olive oil?   2 cups chopped onions?   1 cup diced celery?   4 ounces turkey kielbasa, chopped (about 3/4 cup)?   2 teaspoons Thyme Leaves?   1 1/2 teaspoons Garlic Powder?   1 teaspoon Paprika?   1/4 teaspoon Red Pepper, Crushed?   4 cups reduced sodium chicken broth?   1 can (14 1/2 ounces) no salt added diced tomatoes, drained?   1 cup red or brown lentils, picked over and rinsed?   1 package (5 ounces) baby spinach leaves

DIRECTIONS?1. Heat oil in large saucepan on medium heat. Add onions and celery; cook and stir 3 minutes. Add kielbasa; cook and stir 3 minutes longer or until kielbasa is lightly browned and vegetables are softened. Stir in thyme, garlic powder, paprika and red pepper; cook and stir 2 minutes or until fragrant.

2. Stir in broth, tomatoes and lentils. Bring to boil. Reduce heat to low; cover and simmer 15 minutes or until lentils are tender.

3. Stir in spinach. Simmer until wilted. Ladle into soup bowls to serve.

NUTRITION INFORMATION?Per Serving?Calories: 172, Fat: 4 g, Carbohydrates: 23 g, Cholesterol: 9 mg, Sodium: 468 mg, Fiber: 6 g?Protein: 11 g

Chicken Tostadas?
Place the chicken, refried beans and assortment of toppings in bowls so your family can assemble their own tostadas.

Makes 6 servings?Prep Time: 20 minutes?Cook Time: 10 minutes

Ingredients   1 tablespoon oil?   1 pound boneless skinless chicken breasts, cut into thin strips?   1 package Taco Seasoning Mix?   1/2 cup water?   6 tostada shells (6-inch)?   1 1/2 cups refried beans, warmed?   Assorted toppings, such as shredded cheese, shredded lettuce, guacamole, salsa and sour cream

Directions 1. Heat oil in large skillet on medium heat. Add chicken; cook and stir 3 to 5 minutes or until no longer pink. Stir in Seasoning Mix and water.

2. Bring to boil. Reduce heat to low; simmer 5 to 7 minutes or until most of liquid is absorbed, stirring occasionally.

3. For each tostada shell, spread with 1/4 cup refried beans and 1/3 cup chicken mixture. Serve with desired toppings.?Tips?Test Kitchen Tip: Guacamole Seasoning Mix to prepare great tasting guacamole.

NUTRITION INFORMATION?Per Serving?Calories: 310, Fat: 14 g, Carbohydrates: 21 g, Cholesterol: 65 mg, Sodium: 870 mg, Fiber: 5 g?Protein: 25 g