Broiled Parmesan Tilapia

Recipe Adapted From:
Healthy Cooking Magazine:
August-September 2011

Ingredients:

6 tilapia fillets (6oz. each)
1/4 cup grated Parmesan cheese
1/4 cup reduced-fat mayonnaise
2 tablespoons fresh lemon juice
1 tablespoon butter, softened
1 garlic clove, minced
1/4 teaspoon dried basil
1/2 teaspoon seafood seasoning (such as, Old Bay)

Preparation:

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, and salt. Mix well.
Broil 3-4 from the heat for 10-12 minutes or until fish flakes easily with a fork.

Notes & Tips:
I thought this tasted great! I served this with a salad. I will say I think it could use a little more seasoning.

Nutrition Facts:
Serves 6
Calories: 225 | Total Fat: 12.8g | Cholesterol: 63mg

Sesame Chicken Salad

Recipe Taken From:
Taste of Home Healthy Cooking Cookbook 2010

Ingredients:

1/3 cup fat-free mayonnaise
1 tablespoon reduced-sodium soy sauce
1/8 teaspoon ground ginger
1-1/3 cups cubed cooked chicken breast
1/2 cup chopped fresh snow peas
1 small sweet red pepper, chopped
1 tablespoon sesame seeds, toasted
4 lettuce leaves
1 tablespoon chopped cashews

Preparation:

In a small bowl, combine the mayonnaise, soy sauce and ginger. Stir in the chicken, peas, pepper and sesame seeds. Serve over lettuce leaves; sprinkle with cashews. Yield: 2 servings.

Notes & Tips:

Oh man the "dressing" for this salad was amazing! I don't know what else I'd like to put it on, other than everything. Super easy recipe, very fresh and light. I served this lettuce wrap style instead of salad style. This recipe serves 2 so you can always double for more.

Nutrition Facts:

1 cup salad with 1-1/2 teaspoons cashews equals 254 calories, 8 g fat (2 g saturated fat), 76 mg cholesterol, 736 mg sodium, 14 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 4 very lean meat, 1 vegetable, 1 fat, 1/2 starch.

Tortellini Salad

Recipe adapted from:
www.food.com

Ingredients:
1 (8 ounce) package frozen cheese tortellini
1/2 white onions or 1/2 red onion
1/2 green bell pepper
1 (4 1/4 ounce) can black olives
1 -2 cup crumbled feta or 1 -2 cup shredded mozzarella cheese
1/4 cup olive oil
1/4 cup red wine vinegar
salt & pepper

Preparation:
1. Start by defrosting/cooking the cheese tortellini in a pot of boiling water. The tortellini are ready when they float in the water and are heated through. Move them to a colander to drain, and set aside.
2. Drain and coarsely chop the black olives (you can use pre-chopped olives to save time). Peel the onion, de-seed the pepper, and coarsely chop them as well.
3. Place chopped vegetables and cheese tortellini in a large bowl. Sprinkle desired amount of cheese (feta or mozzarella) and the olive oil and red wine vinegar over the vegetables and tortellini, and then toss it all together. If you are using mozzarella cheese, it will probably melt a bit, which is fine.
4. Give the salad a taste, and add salt and pepper as desired.

Notes & Tips:
You may also want to add more olive oil or vinegar, depending on your preference. You can eat the salad right away, warm, or save it for later and eat it cold. The flavors will meld and (in my opinion) get better with time, so make sure you make enough for leftovers! I doubled the tortellini for a pot luck but didn't double the "dressing" part, it really didn't need it. Also, I chose to use a yellow bell pepper and an orange one instead of the green.

Nutrition Facts:
Calories 230g
Total Fat 18g
Total Carbohydrate 25g
Dietary Fiber 1.2g
Sugars 2g
Protein 11g

Black Bean Pasta

Recipe Taken From:
Taste of Home, Healthy Cooking
April-May 2010

Ingredients:
9 ounces uncooked whole wheat fettuccine
1-3/4 cups sliced fresh baby portobello mushrooms
1 tablespoon olive oil
1 garlic clove, minced
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes
2 Tbsp Balsamic Vinegar
2 Tbsp Red Wine Vinegar
1 teaspoon dried rosemary, crushed
1/2 teaspoon dried oregano
2 cups fresh baby spinach

Directions:
Cook fettuccine according to package directions. Meanwhile, in a large skillet, saute mushrooms in oil until tender; add garlic, cook 2 minutes longer.
Stir in the black beans, tomatoes, rosemary and oregano. Cook and stir until heated through. Stir in spinach until wilted. Drain fettuccine. Serve with bean mixture.

Notes & Tips:
I didn't have any fettuccine so I used spiral pasta instead. Also I added the two vinegars because I'm on a huge vinegar kick and I think it was a great addition. I also didn't have any fresh spinach, so I used canned. It wasn't as wonderful as fresh spinach could have been but it's too hot to go out to the store. Great, low cooking, easy, vegetarian meal.

Nutrition Facts:
Serves 6:
2/3 cup bean mixture with 2/3 cup pasta equals 255 calories, 3 g fat (trace saturated fat), 0 cholesterol, 230 mg sodium, 45 g carbohydrate, 9 g fiber, 12 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.

Stuffed Portobellos

Recipe Taken From:
Good Housekeeping Magazine January 2011

Ingredients:

1/2 cup(s) quinoa, rinsed
1 1/4 pound(s) brussels sprouts
4 teaspoon(s) extra virgin olive oil
4 large portobello mushroom caps
1 teaspoon(s) fresh thyme leaves
2/3 cup(s) frozen corn
3 ounce(s) feta cheese, crumbled (3/4 cup)
1/2 teaspoon(s) ground cumin

Preparation:

Preheat oven to 450 degrees F. In 2-quart saucepan, combine quinoa and 3/4 cup water. Heat to boiling on high; reduce heat to medium-low. Cover and cook 15 minutes or until liquid is absorbed.
Meanwhile, trim and halve sprouts. In an 18-inch by 12-inch jelly-roll pan, toss sprouts, 2 teaspoons oil, and 1/4 teaspoon each salt and freshly ground black pepper to evenly coat. Roast 10 minutes.
While sprouts cook, brush mushrooms with remaining 2 teaspoons oil and sprinkle with 1/8 teaspoon salt. Finely chop thyme and add to medium bowl along with corn, feta, cumin, and cooked quinoa.
When sprouts have roasted 10 minutes, push to one side of pan and arrange mushrooms, gill side up, on other side. Divide quinoa mixture among mushrooms; roast 10 minutes or until mushrooms are tender.

Notes & Tips:
I loved the roasted fresh brussel sprouts. I'd never tried them before and I'm a HUGE fan now. I didn't have any feta so I subbed in Gorgonzola, it was still good though. Make sure you salt the mushrooms or else they'll be pretty bland.

Nutrition Facts:
Calories 290
Total Fat 11g
Sodium 500mg
Total Carbohydrate 38g
Dietary Fiber 9g
Protein 14g

Italian Spiced Shrimp

Recipe Taken From:
Good Housekeeping Magazine
January 2011

Ingredients:

1 small (4- to 6-ounce) onion
1 tablespoon(s) fresh oregano leaves
1 cup(s) long-grain white rice
1 3/4 cup(s) hot water
1 tablespoon(s) olive oil
1/2 teaspoon(s) crushed red pepper, to taste
2 clove(s) garlic, crushed with press
1 cup(s) dry white wine
1 can(s) no-salt-added diced tomatoes, drained well
1/2 teaspoon(s) salt
1/2 teaspoon(s) freshly ground black pepper
1 pound(s) 16- to 20-count shrimp, shelled and deveined, with tail part of shell left on if you like
8 leaves basil, very thinly sliced, for garnish

Preparation:

Preheat oven to 400 degrees F. While oven heats, finely chop onion and oregano. In 3-quart shallow baking dish, combine rice and water. Cover tightly with foil and bake 20 minutes.

Meanwhile, in 5- to 6-quart saucepot, heat oil on medium. Add onion, oregano, and red pepper; cook 3 minutes, stirring occasionally. Add garlic and cook 30 seconds or until golden, stirring. Add wine and heat to boiling; reduce heat to medium-low and simmer 6 minutes or until wine is reduced by half, stirring occa­sionally. Stir in tomatoes, 1/2 teaspoon salt, and 1/2 teaspoon freshly ground black pepper. Remove from heat.

Arrange shrimp on top of rice in baking dish, in single layer. Pour tomato mixture evenly over shrimp; cover tightly with foil and bake 15 minutes or until shrimp turn opaque. Garnish with basil.

Notes & Tips:
I really enjoyed this recipe. It was very easy to make and I liked how tender the rice was when baked. I didn't have fresh oregano or basil, so I used dried oregano and Mrs. Dash Italian Blend as subs.

Nutrition Facts:
Calories 245, Total Fat 4g, Sodium 300mg, Total Carbohydrate 35g, Dietary Fiber 2g, Protein 16g

Orzo Pesto Salad

Recipe Adapted from:
Weight Watchers "Meals in Minutes" Cookbook

Ingredients:

4 cups water
1 1/2 cups orzo pasta
3/4 cup basil leaves
2/3 cup arugula leaf
2 garlic cloves, peeled
1 tablespoon walnut pieces
1 1/2 teaspoons salt
1 cup dry white wine
2 bay leaves
3/4 lb turkey breast cutlets
6 kalamata olives, pitted and slivered
1 head radicchio, quartered, cored, and sliced
16 cherry tomatoes, quartered
3 tablespoons grated parmesan cheese
1/4 teaspoon fresh coarse ground black pepper

Preparation:

1 Bring water to a boil in a medium saucepan. Add the orzo, reduce the hear, and cook until al dente, about 5 minutes. Drain, reserving 1/2 cup of the cooking liquid, and put the orzo in a large bowl.
2 To make the pesto, combine the basil, arugula, garlic, walnuts, and 1 teaspoon of the salt in a food processor or blender. Add the reserved hot cooking liquid and puree. Stir 2 Tablespoons of the pesto into the orzo.
3 Bring the wine and bay leaves to a boil in a medium skillet. Boil 1 minute, then reduce the heat to medium and add the turkey. Cover and poach until the turkey is cooked through, about 5 minutes. Drain, discarding the bay leaves.
4 Chop the turkey and add it to the orzo. Stir in the olives and radicchio. Fold in the remaining pesto and then the cherry tomatoes. Add the Parmesan, pepper, and the remaining 1/2 teaspoon of salt; toss to combine.

Notes & Tips:
This was so fresh and summery tasting. I was impressed with how fresh it tasted. I couldn't find any radicchio, so I subbed raw spinach. Also, I didn't have enough fresh basil, since apparently there is a basil shortage going around, so I had about a half cup and I just used a little more arugula.

Nutrition Facts:
Calories 216.3
Total Fat 2.3 g
Sodium 522.4 mg
Total Carbohydrate 26.7 g
Dietary Fiber 1.9 g
Sugars 1.8 g
Protein 16.0 g

Warm Fajita Salad

Recipe Taken From:
Taste of Home Cookbook, pg 171

Ingredients:

1 cup lime juice
1/4 cup reduced-sodium chicken broth
1/4 cup reduced-sodium soy sauce
2 garlic cloves, minced
1 tablespoon canola oil
1 teaspoon sugar
1 teaspoon Liquid Smoke, optional
3/4 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground ginger
1/4 teaspoon hot pepper sauce
1 pound boneless pork loin, trimmed and cut into thin strips
1 large onion, sliced
1 medium green pepper, cut into strips
1 medium sweet yellow pepper, cut into strips
1 tablespoon lemon juice
6 cups torn romaine
12 cherry tomatoes, quartered

Preparation:

In a large resealable plastic bag, combine the lime juice, broth, soy sauce, garlic, oil, sugar and seasonings. Set aside 2 tablespoons; cover and refrigerate. Add pork to remaining marinade; toss to coat. Cover and refrigerate for 30 minutes to 3 hours, turning occasionally.
Drain pork, discarding marinade. Heat reserved marinade in a large skillet over medium-high heat. Add the pork, onion and peppers; stir-fry for 3-4 minutes or until pork is no longer pink. Drizzle with lemon juice. Remove from the heat.
Arrange lettuce on four individual plates; top with meat mixture and tomatoes. Yield: 4 servings.

Notes & Tips:
I know this seems like alot of ingredients, but the marinade is so good! After the marinading time it's really easy to cook the meat, onions and peppers then make a salad. I suggest serving some cut up tortilla strips with it.

Nutrition Facts:
1 serving equals 280 calories, 11 g fat (3 g saturated fat), 67 mg cholesterol, 707 mg sodium, 21 g carbohydrate, 4 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch.

Brown Sugar & Mustard Pork Chops

Recipe Taken From:
Sparkpeople.com

Ingredients:

* 6 boneless pork loin chops
* 1/3 cup yellow mustard
* 1/2 cup brown sugar

Preparation:
Mix mustard and sugar. Pour over pork chops. Bake at 350 for 25-35 minutes depending on thickness.

Notes & Tips:
This is the simplest recipe I've ever made. This time I tried mixing regular yellow mustard and spicy Dijon mustard. You'll be surprised how tasty this simple recipe is. I served this with a salad, peas, and a roll.

Nutrition Facts:
* Calories: 228.0
* Total Fat: 7.8 g
* Cholesterol: 51.1 mg
* Sodium: 204.4 mg
* Total Carbs: 18.3 g
* Dietary Fiber: 0.5 g
* Protein: 20.7 g

Egg Foo Yong

Recipe Taken From:
Healthy Cooking Magazine Feb/March 2011

Ingredients:

* 1 can (14 ounces) chop suey vegetables, drained
* 1/2 pound peeled and deveined cooked small shrimp, coarsely chopped
* 4 green onions, thinly sliced
* 4 eggs, beaten
* 2 tablespoons canola oil

GREEN PEA SAUCE:
* 2 tablespoons cornstarch
* 1 teaspoon chicken bouillon granules
* 2 cups water
* 1-1/2 teaspoons reduced-sodium soy sauce
* 1/2 cup frozen peas, thawed

Preparation:
* In a large bowl, combine the chop suey vegetables, shrimp and green onions. Stir in eggs. In a large nonstick skillet, heat 1 teaspoon oil. Drop vegetable mixture by 1/4 cupfuls into skillet. Cook in batches until browned on both sides, using remaining oil as needed.
* In a small saucepan, combine cornstarch and bouillon. Gradually stir in water and soy sauce. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in peas; heat through. Serve with egg foo yong.

Notes & Tips:
This was really easy and very good. I don't think it makes 4 servings, but maybe I made the patties too big. Also, the pea sauce didn't thicken with the amount of cornstarch recommended. I had to add about a tablespoon of flour. Also, I served the sauce on the side, b/c it looked kinda funky...but it tasted great so then I poured it on the patties. Also, I had a really hard time finding chop suey veggies, but La Choy makes them and they are in the "ethnic" section of our grocery store.

Nutrition Facts:
Serves 4
3 patties with 1/2 cup sauce equals 242 calories, 13 g fat (2 g saturated fat), 298 mg cholesterol, 497 mg sodium, 10 g carbohydrate, 2 g fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.

Egg Foo Yong published in Healthy Cooking February/March 2011, p49

Tangerine Cashew Snapper

Recipe adapted from:
Healthy Cooking Magazine Feb/March 2011

Ingredients:

* 1 can manderine oranges, drained, keep 3/4 cup juice reserved
* 2 tablespoons lime juice
* 2 tablespoons reduced-sodium soy sauce
* 1 tablespoon brown sugar
* 2 teaspoons ground ginger
* 1 teaspoon sesame oil
* 1/8 teaspoon crushed red pepper flakes
* 4 red snapper fillets (4 ounces each)
* 1/3 cup chopped unsalted cashews
* 2 green onions, thinly sliced

Preparation:
Drain can of oranges, keeping 3/4 cup liquid; chop the fruit and place in a small bowl. Stir in the reserve orange liquid, lime juice, soy sauce, brown sugar, ginger, sesame oil and pepper flakes.

Place fillets in a 13-in. x 9-in. baking dish coated with cooking spray. Pour tangerine mixture over fillets; sprinkle with cashews and green onions. Bake, uncovered, at 425° for 15-20 minutes or until fish flakes easily with a fork.

Notes & Tips:
A great fresh tasting recipe. I had a hard time finding snapper until I asked the seafood guy at the grocery store, he had some in the freezer! Snapper was great I'm glad I didn't sub anything else. The original recipe called for 4 tangerines, sectioned and juice squeezed. I didn't have any, but that's ok because the manderine oranges tasted great.

Nutrition Facts:
Serves 4
1 fillet with about 2 tablespoons sauce equals 260 calories, 8 g fat (2 g saturated fat), 40 mg cholesterol, 358 mg sodium, 22 g carbohydrate, 2 g fiber,

Blackbean & Pumpkin Soup

Recipe Take From:
Taste of Home: Healthy Cooking
Feb/March 2011

Ingredients:
* 2 cans (15 ounces each) black beans, rinsed and drained
* 1 can (14-1/2 ounces) Hunt’s® Original Diced Tomatoes, drained
* 2 medium onions, finely chopped
* 1 teaspoon olive oil
* 3 garlic cloves, minced
* 1 teaspoon ground cumin
* 3 cups vegetable broth
* 1 can (15 ounces) solid-pack pumpkin
* 2 tablespoons cider vinegar
* 1/2 teaspoon pepper
* 2 tablespoons bourbon, optional
* 1/2 cup reduced-fat sour cream
* 1/2 cup thinly sliced green onions
* 1/2 cup roasted salted pumpkin seeds

Preparation:
Place beans and tomatoes in a food processor; cover and process until blended. Set aside.
In a Dutch oven, saute onions in oil until tender. Add garlic and cumin; saute 1 minute longer. Stir in the broth, pumpkin, vinegar, pepper and bean mixture. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
Stir in bourbon if desired. Garnish each serving with sour cream, green onions and pumpkin seeds. Yield: 8 servings (2 quarts).

Notes & Tips:
This was pretty good. It's a great vegetarian soup. I try to eat meatless at least once a week, so this was a good addition to my recipe book. I will say, I didn't use vegetable broth, so mine wasn't totally vegetarian. Also, I DID add the bourbon (duh) and I left out the pumpkin seeds.

Nutrition Facts:
1 cup (calculated without bourbon) equals 238 calories, 8 g fat (2 g saturated fat), 5 mg cholesterol, 716 mg sodium, 30 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable.

Pork Chops with Cranberry Dijon Sauce

Recipe Taken From:
Taste of Home Healthy Cooking
February/March 2011

Ingredients:
* 1 medium apple, peeled and thinly sliced
* 2 tablespoons dried cranberries
* 2 tablespoons Dijon mustard
* 1 tablespoon cider vinegar
* 1 tablespoon honey
* 1 teaspoon Worcestershire sauce
* 1/8 teaspoon dried thyme
* 1/8 teaspoon rubbed sage
* 1/8 teaspoon dried rosemary, crushed
* 1/8 teaspoon pepper
* Dash salt
* Dash ground nutmeg
* 4 boneless pork loin chops (4 ounces each)
* 1 tablespoon butter

Preparation:
In a small bowl, combine the first 12 ingredients. In a large skillet coated with cooking spray, brown pork chops in butter. Stir in fruit mixture. Bring to a boil. Reduce heat; cover and simmer for 3-4 minutes on each side or until a meat thermometer reads 160°.

Notes & Tips:
I really liked this. Way more than I thought I would. It was really really easy and quick. Tasted like it took a long time. I served this with a salad.

Nutrition Facts:
Serves 4
1 serving equals 229 calories, 9 g fat (4 g saturated fat), 62 mg cholesterol, 283 mg sodium, 13 g carbohydrate, 1 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

Crab-Stuffed Chicken Breasts

Recipe Taken From:
Taste of Home Magazine April/May 2008

Ingredients:
* 6 boneless skinless chicken breast halves (5 ounces each)
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* 1/2 cup canned crabmeat, drained, flaked and cartilage removed
* 1/4 cup sliced water chestnuts, drained and chopped
* 2 tablespoons dry bread crumbs
* 2 tablespoons reduced-fat mayonnaise
* 1 tablespoon minced fresh parsley
* 1 teaspoon Dijon mustard
* 6 teaspoons marinade for chicken,divided
* 2 green onions, thinly sliced, divided
* 3 slices reduced-fat Swiss cheese, divided

Preparation:
* Flatten chicken to 1/4-in. thickness; sprinkle with salt and pepper. In a small bowl, combine the crab, water chestnuts, bread crumbs, mayonnaise, parsley, mustard, 2 teaspoons marinade for chicken and half of the onions.
* Chop one cheese slice; stir into crab mixture. Spread over chicken; roll up and secure with toothpicks.
* In a large nonstick skillet coated with cooking spray, brown chicken on all sides. Place seam side down in a shallow 3-qt. baking dish coated with cooking spray. Brush with remaining marinade for chicken.
* Bake, uncovered, at 350° for 25 minutes. Cut each remaining cheese slice into six strips; place two cheese strips over each chicken breast. Bake 5-10 minutes longer or until a meat thermometer reads 170°. Discard toothpicks. Sprinkle remaining onions over chicken. Yield: 6 servings.

Notes & Tips:
I always have trouble rolling up chicken. It never looks pretty, but this meal tasted great. I used Phillips Canned Crab Claw Meat. Be prepared to use up the rest of the can of crab meat, this recipe calls for only a 1/2 cup and the can has 2 cups...so yeah, be prepared for another meal, either crab cakes or some kind of seafood bisque.

Nutrition Facts:
1 stuffed chicken breast half equals 225 calories, 7 g fat (2 g saturated fat), 95 mg cholesterol, 469 mg sodium, 5 g carbohydrate, trace fiber, 35 g protein.

Irish Lamb Stew

Recipe Taken From:
www.eatingwell.com

Ingredients:
* 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
* 1 3/4 pounds white potatoes, peeled and cut into 1-inch pieces
* 3 large leeks, white part only, halved, washed (see Notes & Tips) and thinly sliced
* 3 large carrots, peeled and cut into 1-inch pieces
* 3 stalks celery, thinly sliced
* 1 14-ounce can reduced-sodium chicken broth
* 2 teaspoons chopped fresh thyme
* 1 teaspoon salt
* 1 teaspoon freshly ground pepper
* 1/4 cup packed fresh parsley leaves, chopped

Preparation:

Combine lamb, potatoes, leeks, carrots, celery, broth, thyme, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the lamb is fork-tender, about 8 hours. Stir in parsley before serving.

Notes & Tips:
Make sure you trim any visible fat from lamb before you cook it. Also, it seemed like there wasn't enough liquid in my crockpot, but it turned out good. I think next time I would add a cup or two of water, just to give it a little wiggle room. I really liked it, I'm not sure if my guests liked it, their comments were that it was "hearty" and they didn't finish the bowl.

To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.

Nutrition Facts:
Per serving: 266 calories; 7 g fat (2 g sat, 3 g mono); 65 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 23 g protein; 4 g fiber; 427 mg sodium; 803 mg potassium.

Creamy Shrimp & Tomato Chowder

Recipe Taken From:
Better Homes & Garden

Ingredients:

* 2 stalks celery, chopped (1 cup)
* 1 medium onion, chopped (1/2 cup)
* 1 Tbsp. olive oil
* 2 14.5 oz. cans diced tomatoes with basil, garlic, and oregano, undrained
* 8 oz. medium peeled cooked shrimp
* 1/2 cup whipping cream
* 1/2 cup water
* Ground Black Pepper
* Slivered fresh basil
* Focaccia wedges

Preparation:

1. In a large saucepan cook celery and onion in hot oil just until tender. Stir in tomatoes; heat through. Add shrimp, whipping cream, and water. Cook over medium heat just until hot. Season to taste with pepper.

2. Ladle chowder into bowls; top with basil Serve with focaccia wedges. Serves 4 (1-1/2-cup servings).

Notes & Tips:
This was really yummy! I did double the shrimp though, 8 oz just isn't enough!

Nutrition Facts:

* Calories 245
* Total Fat (g)15
* Carbohydrate (g)14
* Fiber (g)2
* Protein (g)15

Cube Steak with Mushroom Sherry Sauce

Recipe Taken From:
Eating Well Magazine March/April 2010

Ingredients:

* 4 4-ounce cube steaks
* 3/4 teaspoon freshly ground pepper, divided
* 1/2 teaspoon salt
* 2 tablespoons extra virgin olive oil, divided
* 8 ounces sliced mushrooms (about 2 1/2 cups)
* 1 large shallot, thinly sliced
* 1 tablespoon all-purpose flour
* 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
* 1/2 cup dry sherry (see Note)
* 1/2 cup reduced-sodium beef broth
* 2 tablespoons reduced-fat sour cream

Preparation:
1. Sprinkle steaks with 1/2 teaspoon pepper and salt. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add steaks and cook, turning once, until browned and cooked through, 1 to 2 minutes per side for medium. (If necessary, cook in two batches.) Transfer the steaks to a plate and cover to keep warm.
2. Add the remaining 1 tablespoon oil to the pan. Add mushrooms, shallot and the remaining 1/4 teaspoon pepper; cook, stirring, until the mushrooms are golden brown and release their liquid, 4 to 5 minutes. Sprinkle with flour and cook, stirring, for 1 minute. Add thyme, sherry and broth; bring to a boil and cook, stirring, until thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat; stir in sour cream. Return the steaks (and any accumulated juice) to the pan and turn to coat with the sauce. Serve the steaks with the sauce.

Notes & Tips:
This is a pretty good recipe. I think the cube steak is kind of tough but I really like the mushroom-sherry sauce. I served this with steamed veggies. It was really really easy and quick to make. I liked the way the shallots complimented the mushrooms.

Nutrition Facts:
Serves 4
Per serving: 268 calories; 12 g fat (3 g sat, 7 g mono); 56 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 29 g protein; 1 g fiber; 428 mg sodium; 684 mg potassium.

New England Fried Shrimp

Recipe taken from:
www.eatingwell.com

Ingredients:

* 1 cup pale ale, or other light-colored beer
* 1 cup whole-wheat flour
* 1 teaspoon Dijon mustard
* 1/2 teaspoon salt, divided
* 2 tablespoons canola oil, divided
* 1 pound raw shrimp, large or extra-large
* Freshly ground pepper, to taste

Preparation:

1. Whisk beer, flour, mustard and 1/4 teaspoon salt in a medium bowl until smooth.

2. You’ll need to cook the shrimp in two batches. Wait to batter the second batch until the first is cooked. For the first batch, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Hold shrimp by the tail and dip in the batter one at a time. Let any excess batter drip off, then add the shrimp to the hot oil, making sure they aren’t touching. Cook, turning once and adjusting the heat as necessary to prevent burning, until golden brown on the outside and curled, 3 to 4 minutes total. Transfer to a platter.

3. Wipe out the pan. Add the remaining 1 tablespoon oil to the pan and heat over medium-high. Batter and fry the remaining shrimp. Season all the shrimp with the remaining 1/4 teaspoon salt and pepper and serve immediately.

Notes & Tips:
Yum Yum!! This was really good. I used a micro-brew from this area (Tall Grass Wheat) and it was perfect! I served this with rice and steamed broccoli.


Nutrition Facts:
Serves 4
Per serving: 213 calories; 9 g fat (1 g sat, 5 g mono); 172 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 351 mg sodium; 210 mg potassium.

Low Maintenance Risotto

Recipe Taken From:
Real Simple Magazine October 2010

Ingredients:

* 3 tablespoons unsalted butter
* 1 medium onion, finely chopped
* kosher salt and black pepper
* 1 cup Arborio rice
* 1/2 cup dry white wine
* 3 1/2 cups low-sodium chicken broth, plus more if needed
* 1/2 cup grated Parmesan (2 ounces), plus more for serving
* 2 tablespoons chopped fresh flat-leaf parsley

Preparation:

1. Melt 2 tablespoons of the butter in a large skillet over medium heat.
2. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until softened, 6 to 8 minutes.
3. Add the rice and cook, stirring, for 2 minutes. Add the wine and simmer until absorbed.
4. Add half the broth (1 ¾ cups) and simmer, stirring once, until absorbed, 8 to 10 minutes.
5. Add the remaining broth and simmer, stirring once, until the rice is tender and creamy, 8 to 10 minutes. (If the rice is not cooked through and the mixture is dry, add more broth and continue to cook until tender.)
6. Stir in the Parmesan and the remaining tablespoon of butter. Sprinkle with the parsley and additional Parmesan, if desired.

Notes & Tips:
I had to decrease the amount of broth required. I cut it back in the second addition I only put in about 1 cup of the broth.

Nutrition Facts:
Serves 4
217 Calories, 13g Fat, 13g Carbs, 11g Protein

Mexican Chicken Salad

Recipe Taken From:
Weight Watchers Cookbook

Ingredients:

• 1 tablespoon fresh lime juice
• 4 teaspoons olive oil
• 2 garlic cloves, peeled
• 3/4 teaspoon chili powder
• 3/4 pound skinless boneless chicken breasts, poached and cut into 1-inch chunks
• 1 tomato, seeded and cut into 1/2-inch cubes
• 1 avocado, peeled, pitted, and sliced
• 2 scallions, minced (white and light-green parts only)
• 2 tablespoons minced fresh cilantro
• 2 cups shredded romaine lettuce
  

Preparation:
1. To make the dressing, put the lime juice in a small bowl. Drizzle in the oil, whisking constantly. Press in the garlic with a garlic press and add the chili powder; whisk thoroughly.
2. In a large bowl combine the chicken, tomato, avocado, scallions, and cilantro. Pour the dressing over and toss to coat. Refrigerate, covered, until the flavors are blended, at least 2 hours.
3. Divide the lettuce among 4 plates and mound the chicken salad on top.

Notes & Tips:
I made this WAY too spicy. It's def. clear your sinus cavities spicy. I used chipotle chili seasoning. Also, I served this with soft taco shells.

Nutrition Facts:
(1/2 cup lettuce and about 3/4 cup chicken salad), 243 Calories, 14 g Fat, 2 g Saturated Fat, 49 mg Cholesterol, 77 mg Sodium, 9 g Carbohydrates, 5 g Fiber, 22 g Protein, 60 mg Calcium.