Creamed Spinach
10 ounce package frozen chopped spinach, defrosted
cooking spray
1/4 cup shallot, sliced thin
1/3 cup skim milk
1/2 cup fat free cream cheese
1/4 tsp ground nutmeg (optional)
salt and pepper to taste
place defrosted spinach in 2 layers of paper towels and squeeze to remove as much liquid as possible
coat saucepan with cooking spray and place over medium heat until hot
add the shallots and saute until lightly browned
reduce heat and add milk, cream cheese, and nutmeg and whisk until smooth
stir in spinach, cover pan, and simmer for 10 minutes
remove the cover, raise heat to medium, and cook for 1 minute more
add salt and pepper to taste
makes 4 servings
Chicken and Spinach Adobo
1/4 cup cider vinegar
1/4 cup light soy sauce
1 clove garlic, minced
1 bay leaf
1/4 teaspoon red pepper flakes
1 pound boneless and skinless chicken thighs
cooking spray
1 10 ounce package chopped frozen spinach, thawed
mix together vinegar, soy sauce, garlic, bay leaf, amd red pepper flakes in a bowl
pour into a zip-top plastic bag, add chicken and turn bag to coat
marinate in the refrigerator for 2 hours turning occasionally
remove chicken from bag and reserve marinade
coat a large nonstick skillet with cooking spray and saute chicken over medium-high heat for 7 minutes, turning to brown evenly
while chicken is browning, place spinach in 2 layers of paper towels and squeeze out moisture
remove chicken from pan and pour reserved marinade in pan and bring to a boil
stir in spinach and place chicken on top
lower the heat, cover the pan, and cook for 10 minutes
remove chicken and keep warm
raise heat to medium-high and reduce liquid by half, about 5-7 minutes
makes 4 servings
UN-Pasta Lasagna with Tomato Sauce
1/2 pound large zucchini, sliced vertically 1/4 inch thick (about 6-8 slices)
1/2 tsp salt
olive oil cooking spray
1/2 pound low-fat turkey sausages (sweet or hot Italian style), about 2
1 cup chopped onion
2 garlic cloves, minced
2 tbs tomato paste
1 14.5 ounce can diced tomatoes, drained
1/2 cup dry red wine
1/2 packet artificial sweetner (splenda or sweetnlow)
1 tbs fresh basil or 1 tsp dried basil, chopped
1/2 cup part skim mozzarella cheese, shredded
1/2 cup fat free ricotta cheese
3 tbs grated Parmesan cheese
salt and pepper to taste
preheat oven to 400 degrees
lay zucchini slices on a double thickness of paper towels, sprinkle with salt, cover with more paper towels, and let stand for 15 minutes
line a cookie sheet with aluminum foil and spray with cooking spray
lay zucchini slices in 1 layer and bake for 15 minutes, then remove from oven and let cool
coat the bottom of a large nonstick skillet with cooking spray
remove sausage meat from casing and saute for 5 minutes over medium heat
remove from skillet and discard any fat in pan
re-spray pan and over medium-high heat, brown onion and garlic for 3 minutes
add tomato paste to onion and cook, stirring until tomato paste begins to darken, about 1 minute
add diced tomatoes, wine, sweetener, and basil and bring to a boil; then reduce heat and simmer for 5 minutes
in a small bowl, combine mozzarella and ricotta cheeses with 2 tbs of Parmesan, stir in cooked sausage
spoon 1/3 of tomato sauce in the bottom of an 8 inch square baking pan or casserole dish
lay 3 or 4 slices of zucchini on top, then layer on half of the cheese sausage mixture
repeat layers, ending with sauce layer
sprinkle with remaining 1 tbs Parmesan cheese and bake for 40 minutes
serve and add salt and pepper to taste
makes 4 servings
Thai Caramel Pork
1 cup unsweetened light coconut milk
brown sugar artificial sweetener (1 tsp equivalent)
1/4 cup Asian fish sauce
1/2 cup shallots, sliced thin
1/2 tsp cayenne pepper
cooking spray
1 pound pork tenderloin
1 tbs rice vinegar
pour coconut milk and brown-sugar sweetener into a heavy sauce pan and simmer, uncovered, over medium-high heat until slightly thickened and light brown
add fish sauce and shallots, reduce heat, and cook, stirring occasionally, for about 5 minutes
add cayenne pepper and set aside to cool
in a large nonstick skillet, heat cooking spray until hot but not smoking
sear pork on 1 side for about 2 minutes, then turn and sear on the other side for 1 minute
reduce heat to medium, cover skillet, and cook pork for 10-12 minutes, until cooked through
remove pork from pan and slice thinly on the diagonal
deglaze pan with vinegar, scraping up any brown bits
add reserved sauce and stir over low heat for 2 minutes
add pork to coat and turn off heat
makes 4 servings
Greek Lamb Burgers with Yogurt-Mint Sauce
1/4 cup scallions, about 3 or 4, white and light green parts only
1 pound lean ground lamb
1 tsp cumin
1 tsp coriander
salt and pepper to taste
olive oil cooking spray
Yogurt Mint Sauce (makes approx. 1 cup)
1/2 tsp lemon zest
1/2 cup mint leaves
1 small garlic clove, quartered
3/4 cup plain, fat-free yogurt
1 tsp cumin
1 tbs fresh lemon juice
2 tsp concentrated chicken broth
in a mini- processor or chopper, chop scallions
mix scallions, lamb, and seasonings in a bowl so they are well blended
form 4 burgers
in a medium nonstick skillet, heat cooking spray until hot but not smoking
place burgers in skillet, turn heat to medium, and cover
cook meat on 1 side for 3 minutes, then turn over and cook, covered, for 3 minutes more
while meat is cooking, mix lemon zest, mint, and garlic in mini-processor or chopper and chop
in a medium sized bowl, mix yogurt, cumin, lemon juice, and concentrated chicken broth
add ground mint mixture and mix well
remove burgers from the skillet and drain on paper towel
pour sauce over the burgers and serve
makes 4 servings
Salmon with Wasabi Glaze
1 tsp wasabi paste
2 tsp light soy sauce
2 packets artificial sweetener (splenda or sweetnlow)
1 tbs lemon juice
1 large clove garlic, minced
cooking spray
1 pound salmon fillet
in a small bowl, whisk the wasabi, soy sauce, sweetener, lemon juice, and garlic together
spray a broiling pan with cooking spray and place salmon in pan, skin side down
spread wasabi-garlic mixture on salmon fillet
broil for 7-10 minutes, depending on thickness of fish
to make wasabi sauce: mix all ingredients together until well blended
makes 4 servings
Crustless Spinach and Cheese Quiche
butter flavored cooking spray
3/4 cup fresh white mushrooms, chopped
1/4 cup shallots, chopped
2 10 ounce packages of frozen chopped spinach
1 tbs water
1/4 cup egg substitute
1/2 cup skim milk
1/2 cup low-fat Swiss cheese, diced
1/4 tsp ground nutmeg
spray a microwaveable casserole dish with butter flavored cooking spray
add mushrooms and shallots, cover dish, and microwave on high for 1 minute
place frozen spinach and water on top of the mushroom mixture
cover and microwave on high for 31/2 minutes
uncover and break up spinach, flipping it over
recover and microwave on high for another 31/2 minutes
remove from microwave and drain if too liquidy
in a separate bowl, combine egg substitute and milk and stir in diced cheese and nutmeg
stir spinach, mushrooms, and shallots in casserole dish to combine
pour egg-milk-cheese mixture on top, cover, and microwave on high for 4 minutes
makes 4 servings
Omelet Italiano
butter flavored cooking spray
2 low-fat turkey sausages (sweet Italian style)
1 cup fresh mushrooms, sliced thin
1/2 cup onion, chopped
1 cup ripe plum tomatoes, chopped
2 tsp dried basil
1 cup egg substitute
1 tsp water
4 ounces part-skim mozzarella cheese, grated
salt and pepper to taste
In a large nonstick skillet, heat cooking spray until hot but not smoking
While the skillet is heating, remove sausage meat from casings; then brown it, breaking up the lumps, for 2 minutes
add mushrooms and onion and brown them, stirring for 2 minutes
stir in tomatoes and basil, lower heat, and cook, covered, for 3 minutes until tomatoes are softened
remove sausage-tomato mixture from skillet and keep warm.
wash skillet, dry, and respray
in a small bowl, combine 1/4 cup egg substitute with 1 tsp water and beat well
heat skillet until hot but not smoking
pour egg substitute and swirl pan until entire bottom is covered
place 1/4 cheese on one half of egg and top with 3 tbs of sausage mixture
fold other side of omelet over filling, reduce heat and cook, covered, for 2 minutes until cheese melts
slide omelet onto plate and keep warm
re-spray pan and repeat for all omelets
add salt and pepper to taste
makes 4 servings
Vegetable Frittata
1 cup egg substitute
2 tbs water
cooking spray
1 cup zucchini, cut into 1/2 inch cubes
1 cup fresh mushrooms, cut into 1/2 inch cubes
1/2 cup onion, sliced thin
1/2 cup bell pepper, seeded and cut into 1/2 inch cubes
1/2 cup Parmesan cheese, grated
salt and pepper to taste
In a medium bowl, beat egg substitute with water until well mixed
in a large non-stick skillet heat cooking spray until hot but not smoking
saute zucchini, mushrooms, onion, and pepper for 3-5 minutes until lightly browned and softened
pour egg substitute over vegetable mixture
lower heat, cover skillet, and cook for 1-2 minutes until set
sprinkle cheese on top of frittat and place under preheated broiler for 1-2 minutes until cheese browns
add salt and pepper to taste
makes 4 servings
Tomato Yogurt Soup
2 8-ounce containers plain, fat-free yogurt
1 to 2 pound can Italian plum tomatoes, drained
1/4 tsp celery salt
1/4 tsp curry powder
1 clove garlic, finely minced
salt and pepper to taste
Put all ingredients in a blender and puree until smooth
add salt and pepper to taste
Southwestern Tomato Soup
cooking spray
1/2 cup finely chopped onion
2 tbs garlic, minced
1/2 tsp chili powder
1/2 tsp ground cumin
1/2 tsp dried oregano
1 bay leaf
1 14.5-ounce can diced tomatoes with liquid
1 14.5-ounce can fat-free, low sodium chicken broth
1/2 pound boneless, skinless turkey thighs (or any dark meat turkey), cut up
salt and pepper to taste
Coat bottom of a large soup pot with cooking spray
over medium heat, saute onion and garlic for 3 minutes
stir in chili powder, cumin, oregano, and bay leaf
add tomatoes, chicken broth, and turkey, and bring to a boil
lower heat, cover, and simmer for 45 minutes
remove bay leaf
puree in batched
add salt and pepper to taste
makes 4 servings
Turkey Paprikash
cooking spray
1 pound boneless, skinless turkey thighs (or any dark turkey meat)
1/4 cup chopped onion
1 garlic clove, minced
1/4 pound (about 10) fresh mushrooms, sliced
1 tbs paprika
1 1/2 tsp tomato paste
1/4 tsp cayenne pepper
1/4 cup fat-free, low sodium chicken broth
2 tbs fat-free sour cream
salt to taste
Heat cooking spray in a medium skillet until hot but not smoking
saute turkey for 2 minutes to brown on each side
add onions and garlic, cover, lower heat, and cook for 10 minutes until turkey is cooked through
remove turkey from pan and keep warm
stir in mushrooms, paprika, tomato paste, cayenne, and chicken broth into pan and cook, covered, for 3 minutes
remove from heat and stir in sour cream and salt to taste
add turkey and turn to coat
makes 4 servings
Sausage and Mushrooms with Broccoli Rabe
olive oil cooking spray
3 Italian-style lean turkey sausages, hot or sweet
1/2 pound large white mushrooms, sliced
6 large cloves of garlic, minced (about 3 tbs)
4 cups (1 bunch) broccoli rabe, tough ends cut off, coarsely chopped
1/2 cup chicken broth
1/2 tsp hot pepper flakes
salt and pepper to taste
In a medium nonstick skillet, heat cooking spray until hot but not smoking
saute sausages for 10 minutes, turning frequently to brown
remove sausages from pan and cut into thick slices
pour off any accumulated fat from pan, re-spray, and saute mushrooms and garlic until slightly browned
add chopped broccoli rabe, chicken broth, and hot pepper flakes, cover, and steam for 8-10 minutes until soft
in a food processor, puree broccoli rabe mixture and sausages until almost smooth (you may need to add additional chicken broth)
makes 4 servings
Turkish Lamb and Cherry Tomatoes
3/4 cup plain, fat-free yogurt
2 garlic cloves, finely minced
1 tbs tomato paste
1/2 tsp paprika
1/4 tsp cinnamon
1/4 tsp cumin
1 tsp dried thyme
1/4 tsp cayenne pepper
1 pound lean lamb (tenderloin) cut into 1 inch cubes
24 cherry tomatoes
cooking spray
3/4 cup fat-free chicken broth
In a large bowl, stir together yogurt, garlic, tomato paste, and spices
reserve 2 tbs to make sauce
add lamb, stirring to coat
marinate in refrigerator for 2 hours, stirring occasionally
spread lamb on broiling pan
arrange tomatoes around lamb and spray tomatoes with cooking spray
broil lamb for about 2 minutes, then turn and broil another 2 minutes
tomatoes should be wilted
while lamb and tomatoes are cooking, combine reserved marinade with chicken broth and simmer in a small pan for 3 minutes
pour over finished lamb and serve\makes 4 servings
Indian Spiced Salmon
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp dried thyme
1/2 tsp ground fennel seeds
1/4 tsp ground black pepper
1/4 tsp ground cinnamon
1 tsp ground cloves
1 pound salmon fillets
cooking spray
1/3 cup plain fat-free yogurt
Mix the first 8 ingredients on a flat plate
dredge the fillets on both sides with the spice mixture, gently patting to make it stick
in a large nonstick skillet, heat cooking spray just until it gets hot
add fillets and cook about 3 minutes on each side or until medium rare
remove the fillets and keep warm
add the yogurt to the hot pan and turn off heat
stir to scrape up the spice flavors left in the pan
makes 4 servings
Bluefish with Mustard-Horseradish Glaze
1 pound bluefish fillets
olive oil cooking spray
1/4 cup light mayonnaise
1 tbs prepared horseradish
2 tbs Dijon mustard
1/4 cup (2) minced shallots
2 tsp Worcestershire sauce
2 tbs minced dried parsley
Place fillets skin side down in broiling pan and coat lightly with cooking spray
place under a preheated broiler and cook 6 minutes until almost done
while fish is broiling, combine mayonnaise, horseradish, mustard, shallots, Worcestershire sauce, and parsley in a small bowl
remove the fish, spread lightly with sauce, and continue broiling for about 3 minutes or until lightly browned
sprinkle with parsley and serve
makes 4 servings
Balinese Shrimp
cooking spray
8 garlic cloves, minced
3/4 cup water
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
1 pound large shrimp, peeled and de-veined
1 cup plain fat-free yogurt
2 tbs dried chives
2 packets artificial sweetener (splenda or sweetnlow)
In a large nonstick skillet, heat cooking spray until hot but not smoking
add garlic and saute until golden, about 30 seconds
stir in water, cumin, coriander, and turmeric, cover, reduce heat, and simmer 7 minutes
add shrimp and cook, uncovered, stirring, for 3 minutes
stir in yogurt, chives, and sweetner and simmer over very low heat for 2 minutes, stirring occasionally
makes 4 servings
Shrimp Calypso
1 pound large shrimp, shelled and de-veined
1 tsp crushed red pepper flakes
1 tsp turmeric
1 tsp fresh ginger, peeled and grated
2 garlic cloves, minced
1 cup plain fat-free yogurt
1/2 cup fresh pineapple, diced
1 tbs fresh cilantro, chopped
cooking spray
Combine shrimp and the next 6 ingredients in a large zip top plastic bag
seal and turn to coat all shrimp, then marinate in refrigerator for 30 minutes
pour shrimp and marinade into a large skillet and cook over medium heat, stirring, for 3 minutes
stir in pineapple and cook 2 minutes
sprinkle with cilantro and serve
makes 4 servings
Lemon Souffle
2 large eggs, separated
1/4 cup lemon juice
2 tbs lemon zest
6 packets artificial seetener (splenda or sweetnlow)
1 12-ounce can of fat-free evaporated milk
Preheat oven to 350 degrees
beat egg whites until stiff
in a separate bowl, mix all other ingredients together and gently fold in egg whites
pour into 2 quart casserole or souffle dish and place dish in baking pan
pour hot water into baking pan until it reaches halfway up the sides of souffle dish
bake for 35 minutes
don't open oven while it is baking and serve immediately
makes 4 servings
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