Chicken With Basil Cream Sauce and Deliciously Deluxe Spaghetti With Olive Oil and Garlic!

This is a very quick and tasty recipe! David thoroughly enjoyed it and it is HEALTHY!!!

Chicken With Basil Cream Sauce

Yield: 4 servings

NI: 234 calories, 6g total fat, 0g fiber

1/4c fine dry bread crumbs

1 tbsp snipped fresh basil or 3/4 tsp dried basil, crushed

1/8 tsp paprika

1/8 tsp ground black pepper

1 tbsp butter melted

4 skinless, boneless chicken breast halves (about 1-1/4 lb total)

2/3c reduced fat milk

2 tsp all purpose flour

3/4 tsp instant chicken bouillon granules.

Preheat oven to 400 degrees F. In small bowl, combine bread crumbs, 2 tsp of the fresh basil or 1/2 tsp of the dried basil, paprika and pepper. Drizzle with melted butter; toss gently to combine.

Arrange chicken in 2 quart rectangular baking dish. Sprinkle chicken with crumb mixture; press gently onto chicken to coat. Bake for 20-25 minutes or until chicken is no longer pink. (170 degrees F).

Meanwhile for sauce; In small saucepan, combine milk, flour, bouillon granules, and remaining dried herb (if using). Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more. Stir in remaining fresh herb (if using). Serve chicken with sauce.

Deliciously Deluxe Spaghetti With Olive Oil and Garlic

Yield : 8 servings

4 points per serving

3/4 pound uncooked spaghetti

1/8 cup olive oil

1/4 cup fat-free chicken broth

3 clove garlic clove(s)

1/4 tsp chili powder

1/4 cup parsley

1/4 cup 100% Grated Parmesan Cheese

1/8 tsp table salt

Bring large pot salted water to a boil. Add spaghetti and return to a boil. Cook for 5-7 minutes until pasta is al dente. Remove from heat and drain.

Heat olive oil and broth in a pan over low heat. Add garlic and chili flakes and simmer approximately 3-5 minutes or until garlic is golden.

Toss pasta with garlic oil and parsley until well combined. Season well with salt and pepper if you cheese and serve.

Garnish each portion with Parmesan cheese.

Unrolled CABBAGE ROLLS!

Gosh the Podleski sisters know how to keep things simple yet delightful! I always turned my nose up at cabbage rolls but decided to give this recipe a shot! It was easy, used minimal ingredients and was extremely tasty!!! Thank you Janet and Greta!!

Unrolled Cabbage Rolls

Reprinted with permission from Janet Podleski (Looneyspoons)

Yield:8 generous servings

NI: 258 cal, 3.3g fat, (my input...a minimum of 4g fiber)not noted in original recipe.

3/4c chopped onions

1 clove garlic, minced

1-1/2c low-sodium, reduced-fat chicken broth( I replace 1/2c of the broth with water to help reduce the sodium even further)

3/4c uncooked long grain white rice

1 medium head cabbage (about 3-4 pounds)

1-1/2 pounds lean ground turkey(skinless)

1 egg white

1/4c chopped fresh parsley(I used cilantro...delish)

1 tsp dried marjoram

1/2 tsp each salt and black pepper

2 cans (10 oz each) low fat condensed tomato soup (Campbell's healthy request).

Spray a medium saucepan with non stick spray. Add onions and garlic. Cook over medium heat for 2 minutes, stirring often. Add broth and rice. Bring to a boil. Reduce heat to medium low. Cover and cook for 20-25 minutes, until rice is tender and liquid has been absorbed. Stir occasionally.

Meanwhile, bring a large pot of water to a boil. Cut cabbage into 8 wedges. Boil cabbage wedges for 5 minutes. Drain, remove tough inner pieces. Separate individual leaves and set aside.

Combine cooked rice with turkey, egg white, parsley, marjoram, salt and pepper. Mix well (using your hands works best).

Spray a 13x9 inch baking pan with non stick spray. Line bottom with 1/2 the cabbage leaves. Spread rice/turkey mixture evenly over cabbage. Top with remaining cabbage leaves.

Empty both cans of soup into a medium bowl. Add 1 can water and mix well. Pour soup evenly over cabbage. Cover and bake for 1 hour at 350 degrees. Reduce heat to 325 degrees and cook another 45 minutes. Let cool for 5 minutes before serving.

Quick Sweet Potato Soup!

OK...not much time but want something warm and tasty for lunch! Whip up this quick sweet potato soup along with your fave sandwich!

QUICK SWEET POTATO SOUP!

Yield: 4(1-1/2c) servings

NI: 240 cal, 9g fat, 4 g fiber (should actually be less fat as I used fat free broth and sour cream as well as 1% milk) Will determine what new info is later.

***** Input info on the recipe builder with the lower fat ingredients and it comes out to 3 pts.

1(18-0z) can sweet potatoes

1/4c chopped green onions

2 (14-1/2oz) cans ready to serve chicken broth( I used the no fat boxed broth and substituted 7oz of the measurement of broth for water)

1/2 tsp salt

1/8 tsp pepper

2/3c milk(I used 1%)

1/2c sour cream with chives

Combine sweet potatoes, onions and 14.5 oz of the broth in a large bowl. Use hand blender to process or pour into food processor or blender. Process until smooth. Pour mixture into medium saucepan.

Stir in remaining can of broth (or half water half broth), salt and pepper. Cook over medium heat until thoroughly heated, stirring frequently Add milk and sour cream; stir to blend. Reduce heat to low; cook until thoroughly heated. Serve with a dollop of sour cream and a few chives.

Roast Pork Tenderloin With Apples And Cider Sauce

Roast Pork Tenderloin With Apples And Cider Sauce!

NI: Each serving contains about 200 calories and 7 grams fat, 2 grams fiber.

Ingredients

1 (3/4-lb) pork tenderloins

1/2 tablespoon vegetable oil

1 teaspoon unsalted butter

1 Granny Smith apple, peeled, cored, and each cut into 8 wedges

1/2 cup low-sodium fat-free chicken broth

1/3 cup unfiltered apple cider or apple juice

1/2 teaspoon cornstarch

1 tablespoon water

1 teaspoons cider vinegar

1/4 teaspoon salt

1/8 teaspoon black pepper

Instructions

Preheat oven to 425°F.
Pat tenderloins dry and season with salt and pepper. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then brown tenderloins on all sides, turning with tongs, about 5 minutes total. (If the handle of your skillet is not ovenproof, wrap handle in a triple layer of foil, shiny side out.) Transfer skillet to upper third of oven and roast until a thermometer inserted diagonally into center of meat registers 155°F, 12 to 15 minutes. Transfer to a platter and let stand, loosely covered with foil, 15 minutes before slicing.
While meat is standing, heat butter in same skillet (handle will be hot) over moderately high heat until foam subsides. Add apple wedges and sauté, turning occasionally, until tender and golden brown, 5 to 7 minutes. Transfer apples to a plate, then add chicken broth and cider to skillet. Bring to a boil over high heat and meanwhile whisk together arrowroot and water in a small bowl. Whisk arrowroot mixture into sauce and boil until thickened and reduced to about 1 cup, about 5 minutes. Remove from heat and stir in vinegar, measured salt and pepper, and any juices that have accumulated on platter.
Cut meat into 1/2-inch-thick slices and serve topped with apples and sauce.

Greek Potato Salad

Originally this recipe came in at 10 pts per serving but is now 6pts. I increased the serving number from 6 to 7 as it is plenty. I also tweaked the recipe by reducing the portion of oil, substituting Splenda for sugar, reducing the amount of salt and feta cheese. It was still delish!!! Our complete dinner came in at 10 points. I will share the pork recipe later!

Greek Potato Salad

Prep time 45 minutes

Yield: 7 servings (6pts per serving)

2 pounds unpeeled new potatoes

2 medium bell peppers, cut into 1 inch pieces

2 medium tomatoes, seeded and cut into eighths

1 medium cucumber, cut into 1 inch pieces

1/2 medium red onion, very thinly sliced (1/2c)

16 kalamata or ripe olive (or 1/2 c sliced black olives)

2/3c crumbled feta cheese

If potatoes are large, cut in half. Place steamer basket in 1/2 inch water in saucepan (water should not touch bottom of basket). Place potatoes in stamer basket. Cover tightly and heat to boiling; reduce heat. Steam 18-22 minutes or until tender; cool to room temperature.

Prepare Lemon Dressing

Add potatoes and remaining ingredients except cheese to dressing; toss. Serve immediately, or cover and refrigerate up to 24 hours. Sprinkle with cheese just before serving.

Lemon Dressing

1/3c olive oil

1/4c lemon juice

1 tbsp finely choped fresh or 1 tsp dried oregano leaves

1 tbsp Dijon mustard

1 tsp splenda

1/4 tsp salt

1/4 tsp pepper

2 cloves garlic, finely chopped

Beat all ingredients in large glass or plastic bowl, using wire whisk, until blended

Devine Chili!!!

Actually...

It is THE LADLE IN RED from ES&BM and it is very, very, very, goooood!

Yield: 8 (1 cup) servings

NI: 276 calories, 7.8g fat, 10.2 fiber (4 max for WW'er gals)

Recipe reprinted with permission from ES&BM writers Greta and Janet Podleski.

1-1/2 lbs extra lean ground beef

2 tsp minced garlic

1c each diced celery, diced celery, diced green bell pepper, and diced red onions

1-1/2 tbsp chili powder

1-1/2 tsp ground cumin and dried oregano

1 tsp ground coriander

1/4 tsp ground black pepper

1 can (19 oz) diced tomatoes, undrained

1 can (14 oz) tomato sauce

1c beef broth

1/4c chopped celery leaves

1 tbsp hickory-flavoured barbecue sauce

1 can (19 oz) red kidney beans, drained and rinsed

1 can (14 oz) beans in tomato sauce

3 tbsp chopped fresh cilantro

1 tbsp freshly squeezed lime juice

2 tsp liquid honey

Cook beef and garlic in a large, deep, non-stick skillet or pot over medium-high heat until beef is no longer pink. Stir in celery, green pepper, and red onions. Cook and stir for 3 minutes, or until vegetables begin to soften.

Stir in chili powder, cumin, oregano, coriander, and black pepper. Cook for 1 more minute. Add undrained tomatoes, tomato sauce, beef broth, celery leaves, and barbecue sauce. Bring mixture to a boil. Reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.

Add beans and simmer, covered, for 10 more minutes. Remove from heat. Stir in cilantro, lime juice, and honey. Serve hot.

*I use 1 10 ounce can of ROTEL (U.S.) tomatoes for this recipe and the remainder amount of tomato is regular. It makes it so nice and spicy!

Speedy Cod Fry!

Speedy Cod Fry!

In a hurry? Not much time to cook! Why not throw on a little Cod!

All you need to do is...

Cooking Oil
2 (4-6 oz) pcs of cod fish
2 tbsp whole wheat flour
1/4 tsp pepper
1/2 tbsp of your favourite herb (dill...parsley...or cilantro)

Make sure cod fish is somewhat damp. Put Flour ,pepper and herbs in a Ziploc bag. Place fish in bag and toss until completely covered in flour mixture.

Heat frying pan over medium heat. Spray with Cooking oil. Add cod fish. Fry for approximately 4-5 minutes per side depending on thickness. Fish should be light and flaky. Serve with your favourite salad or side dish of choice.

Very Tasty Scalloped Potatoes!

Scalloped Potatoes

Oh my, they are good! I know I made a lighter version in the past but Lord knows where that is now! For 5 points I think it is well worth it. Savour the flavour all!!!

NI: Yield 6 servings. 283.7 cal, 5.8g fat, 5.3g fiber (4 max for WW)

6 medium uncooked potato(es)
2 Tbsp reduced-calorie margarine
3 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 cup fat-free skim milk
1c low fat chicken/vegetable broth.
1 medium onion ,diced
1/2 cup low-fat Swiss or Cheddar cheese
1 tbsp Dijon mustard.

Wash potatoes, leave skins on whenever possible or pare thinly and remove eyes. Leave whole or cut into large pieces. Cut into enough thin slices to measure about 4 cups.

Heat 2 tbsp margarine in saucepan over low heat until melted. Blend in flour, salt and pepper. Cook over low heat, stirring constantly, until mixture is smooth and bubbly; remove from heat. Stir in milk ,broth chese and mustard. Heat to boiling, stirring constantly. Boil and stir 1 minute.

Arrange potatoes in greased 2 quart casserole in 3 layers, topping each of the first two layers with 1/2 of the onion and 1/3 of the white sauce. Top wit remaining potatoes and sauce. Dot with 1 tbsp margarine. Cover and cook in 325F oven 40 minutes or in 350f oven 30 minutes. Uncover and cook until potatoes are tender, 60-70 minutes longer. Let stand 5-10 mints before serving. 6 servings.

Gone Bananas!

Gone Bananas( another Looneyspoons HIT!!)

Recipe reprinted with permission from Janet and Greta Podleski (Looneyspoons)

Yield:1 large loaf, 16 slices

NI: 176 cal, 4.1g fat. Fiber not provided. I am confident it is at least 2 pts.

2c all purpose flour

3/4c whole wheat flour

1c unpacked brown sugar

1 -1/2 tsp baking powder

1/2 tsp baking soda

1 tsp ground cinnamon

1/2 tsp salt

3 egg whites

2 tbsp butter or margarine melted

3/4 c non-fat plain yogurt

1 tsp vanilla

2c mashed bananas (ripe!)

1/2c chopped walnuts (I used pecans)

Preheat oven to 325F

Combine flours and next 5 ingredients in a large bowl. Set aside.

In a medium bowl, beat egg whites, butter, yogurt, and vanilla with a whisk until smooth. Add bananas and whisk again.

Add banana mixture to flour mixture. Stir until dry ingredients are mositened. Stir in walnuts.

Spray a 9x5 inch loaf pan with non-stick spray. Pour batter into pan. Bake for 1 hour and 20 minutes, or until toothpick inserted in center comes out clean. Remove from pan and let cool.

Chicken Quesadillas!

Chicken Case-a-dee-ahhs!

Makes 24 wedges

NI: 65 calories per wedge, 2.2g fat, (4g fiber.) fiber calc not from looneyspoons. guestimated.

Recipe reprinted with permission from Janet and Greta Podleski (Looneyspoons)

1c canned chickpeas, drained, rinsed and mashed

1/2c low fat sour cream

1/2c salsa (mild, med or hot)

1 large clove garlic, minced

8 (7 inch) flour tortillas

2 tsp vegetable oil (I just sprayed a little Pam)

1 chicken breast half, cooked and shredded

1/4 c each finely chopeped fresh coriander,red pepper and green onion

1c shredded reduced fat Monterey Jack cheese (4 oz)

* I am unable to find low fat MJ cheese in my neck of the woods so I used half regular and half of the soy based vegetable cheese product.

preheat oven to 400F

Combine mashed chickpeas, 2 tbsp sour cream, 2 tbsp salsa, and garlic in a small bowl. Mi well. Set aside.

Brush one side of each tortilla with oil. Arrange 4 tortillas, oil side down, on a baking sheet. spread 1/4c chickpea mixture over each tortilla, leaving a 1/2 inch border.

Combine shredded chicken, red pepper, green onions, and coriander in a small bowl. Spread 1/4 chicken mixture over chickpeas, followed by 1/4 cheese. Cover with remaining tortillas, oil side up.

Bake for 8-10 minutes, until tortillas are a light golden brown. Remove from oven. Let cool 5 minutes before cutting ( this is important, otherwise tortillas will slide apart). Cut each quesadilla into 6 wedges. Serve with remaining sour cream and salsa.

Nora's Quick and Easy Spanish Rice recipe

NI: Yield: 8 servings89 calories, .1g fat, .5g fiber. (according to Sparkpeople.com recipe calculator)

2c long grain minute rice

2 c water

6 oz medium salsa

1/4 tsp cumin

1/4 tsp salt

1/4 tsp pepper

1/4 cup chopped cilantro

1/4c diced red pepper

2 oz Rotel tomatoes

Combine rice and water in pot. Bring to a boil. Remove from heat and let stand 5 minutes until moisture had evaporated.

Transfer rice to skillet. Add remaining ingredients and stir. Voila....tasty Spanish rice in a hurry!!!

Barley and Split Pea Soup!

A lovely hearty vegetarian soup!

Yield:10 servings (1c each)

NI: 231 cal, 3g fat, 8g fiber, 364 mg sodium

1 tbsp vegetable oil (I excluded)

2 large onions, chopped

3 cloves garlic, minced

5c water

5c no fat vegetable broth

1c yellow split peas, rinsed

1 bay leaf

1-1/2c Pearl barley

6 large carrots (I only used 4)

4 stalk celery, chopped

1/4c fresh dill

salt and pepper to taste.

*I added 1/2c diced red pepper to mine

If using oil...Put in dutch oven and heat over medium heat: cook onions and garlic for about 6 minutes until softened.

(I just put the onions and garlic in pot and added the water and stock immediately along with the bay leaf and brought mixture to a boil, skimming off foam. Reduce heat, cover and simmer, stirring occasionally, for 30 minutes.

Stir in barley; cover and simmer, stirring occasionally for 30 minutes.

Add carrots and celery; cook, stirring occasionally, for 20 -25 minutes or until vegetables and barley are tender. Remove bay leaf. Stir in dill, and salt and pepper to taste.

Soup can be cooled and frozen in airtight containers for up to 1 month.

Nora's Zippy Spaghetti Special!

Spaghetti Sauce

Yield:8 servings (3/4c) sauce per serving

NI: 199.6 calories, 10.g fat, 3.6g fiber

1 pound extra lean ground beef

1 medium onion, chopped

1 tbsp garlic divided

1/2 tsp salt

1/4 tsp pepper

28 oz no salt added tomato sauce

10 oz mild Rotel diced tomatoes (U.S)product

9 oz diced tomatoes

1c fresh mushrooms diced

1-1/2c diced mixed peppers

3 tsp freezer dried Basil or regular dried basil

1-1/4 tsp dried thyme

1-1/2 tsp dried oregano

1 tsp Splenda

2 tbsp balsamic vinegar

Combine hamburger meat, onion, half the garlic, salt and pepper in skillet. Cook over medium heat until beef is browned and pink is no longer visible.

Add all other ingredients and simmer until sauce thickens. Add remaining garlic.

Whole Wheat Pasta

Yield: 8 (1c) servings cooked

2 oz dried pasta = 1c cooked

NI: 173.6 cal, .8g fat, 4 fiber

3/4c sauce and sprinkle with fresh Parmesan cheese and fresh oregano!

Bring a pot of water to a boil, add pasta and cook until it is tender but not mushy....aldente!

Make sure you serve spaghetti with your favourite garlic bread. I used a WW'er garlic bread recipe which suits me just fine!...enjoy!

Grilled Herb Garlic Bread

Yield: 16 servings

NI: 100 calories, 3.4g fat, .8g fiber

2 tbsp light butter

2 tbsp olive oil

1/4c chopped fresh flat-leaf parsley

2 tbsp chopped fresh basil

1/4 tsp pepper

4 cloves of garlic, minced or 4 tsp bottled minced garlic

1 16 oz loaf Italian bread cut into 16 slices.

1.Preheat grill

2.combine butter and oil in a small saucepan; cook over medium heat until butter melts. Ad parsley and next 3 ingredients; cook 2 minutes brush butter mixture lightly over both sides of each bread slice.

3. place bread slices on grill rack, and grill 2 minutes on each side or until lightly browned.

Sensational Spiced Salmon and Toss Salad with Balsamic Vinaigarette!

Another successful Salmon recipe.....mmmmhmmm good!

Prep/ total time: 25 minutes

Yield: 4 servings

NI: 244 calories, 13g fat, 0 fiber

2 tbsp brown sugar

4 tsp chili powder

2 tsp grated lemon peel

3/4 tsp ground cumin

1/2 tsp salt

1/4 tsp ground cinnamon

4 salmon fillets ) 4 oz each

Combine the first six ingredients; rub over salmon. Place in baking dish coated with nonstick cooking spray. Bake, uncovered at 350F for 15-20 minutes or until fish flakes easily with a fork.

Balsamic Dressing

70.3 calories, 6.8g fat, .3 fiber (just the dressing)

-2 tbsp balsamic vinegar

1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

4-5c Lettuce mixture and broccoli slaw
10-12 grape or cherry tomatoes halved.
1/3 English cucumber thinly sliced
1/3 red onion thinly sliced in rounds.
1/4 yellow pepper finely diced.
4 sliced radishes

Toss salad fixings and enjoy!

Stuffed Pork Tenderloin, Warm Potato Salad and Roasted Sugar Snap Peas!

MMMMMHMMMMMM GOOD!

Stuffed Pork Tenderloin

Yield: 2-4 servings
NI: 250cal, 7g fat, 1g fiber.

1 pork tenderloin

2 tbsp grated Parmesan Cheese

2 tbsp minced fresh parsley

1/4 tsp each salt and pepper

1/3c minced drained oil-packed sun-dried tomatoes

Cut pork in half lengthwise almost but not all the way through; open like book. Sprinkle with cheese, parsley, salt and pepper. Sprinkle tomatoes down center. Fold pork over filling; secure with toothpicks.

Place on greased grill over medium high heat; close lid and grill, turning occasionally, until meat thermometer registers 160F and just a hint of pink remains inside, about 18-20 minutes. Transfer to cutting board; tent with foil and let stand for 5 minutes before slicing.

Warm Potato Salad

Yield: 4 servings

NI: 237 calories, 7.1g fat, 5.2g fiber

4 potatoes (2 lb)

1/8c olive oil

1-1/2 tbsp wine vinegar

1 tbsp Dijon mustard

1/2 tsp salt

1/4 tsp pepper

1/2c each diced celery and sweet green pepper

2 tbsp chopped fresh basil or parsley

Peel potatoes, cube. in saucepan of boiling salted water, cover and cook potatoes until tender, about 10 minutes. Drain and transfer to bowl; let cool for 10 minutes.

Meanwhile, in small bowl, whisk together oil, vinegar, mustard, salt and pepper; pour over potatoes. Add celery, green pepper and basil; toss to coat.

Sugar Snap Peas

Yield: 3 servings

NI: 71 calories, 4.5g fat, 1.7g fiber

1/2 pound sugar snap peas

1 tbsp olive oil

1 tbsp chopped shallots

1 tsp chopped fresh thyme

salt to taste

Preheat oven to 450F. Spread sugar snap peas in a single layer on a medium baking sheet, and brush with olive oil. Sprinkle with shallots, thyme, and salt. Bake 8 minutes in the preheated oven, until tender but firm.

Nora's Delightful Roasted Vegetable Squash Soup!

Nora's Delightful Roasted Vegetable Squash Soup!

Zippy! Loaded with vegetables! Creamy texture without the extra calories!!

Yield: 9 (1c) servings
NI: 95.7 calories, .4g fat, 3.4g fiber

4c vegetable broth
2c water
3c butternut squash, diced
1 medium head of cauliflower
2 small parsnips
1 onion (diced)
4 oil packed sun dried tomatoes, rinsed
3/4 tsp salt
1/8 tsp white pepper
1 tbsp fresh ginger or (1.5 tbs ginger from squeeze tube)
1/4 tsp thyme
cooking spray
1 large red pepper(chopped)
1 large zucchini (chopped)
1 medium-large leek (sliced)
2 tbsp balsamic vinegar
2 tsp minced garlic

Combine first 8 ingredients in large pot. Place over medium heat and bring to a boil. Reduce heat and let simmer 15-20 minutes or until vegetables soften.
In the mean time, turn oven on 450F. Spray baking sheet with cooking spray. Put red pepper, zucchini and leek on pan and roast for 15 minutes turning once.

Add roasted vegetables to pot. Let cool slightly. Transfer soup into blender and puree until smooth. Add ginger, balsamic vinegar and minced garlic. Tastes better 2nd day! Add a dollop of sour cream before serving! MMMMM!

Rainbow Trout, Rice and Brocolli!

Rainbow Trout, Rice and Broccoli! With a taste of Crab...mmm!

In cooking, simple does not necessarily mean dull and boring. Fish has to be one of the fastest and easiest foods to serve.

Rainbow Trout

Yield: 2 servings

NI: 295.4 calories, 14.4g fat, 0g fiber.

2 tsp olive oil

2 Rainbow trout fillets (6 oz) each

sprinkle of sea salt

sprinkle of ground black peppercorns

drizzle of lemon juice!

Preheat pan over medium heat. Add olive oil and heat slightly. Add fillets to pan, skin side down and cook 4-5 minutes, turning to cook an additional 4 minutes. Sprinkle with salt and pepper, drizzle lemon from lemon wedge and serve!

Dainty Rice

Yield: 4-6 servings

NI: 2/3c cooked rice equals, 153 calories, .7g fat, 2.4g fiber

2-1/2c water

1c wild mixed dainty rice

1/4 red pepper

2 diced green onions

1 -2 medium mushrooms chopped

1/4c fresh cilantro, chopped

1/4 tsp coriander

1 tbsp soya sauce

pinch of black pepper

Bring water to a boil, add rice, reduce heat to low temperature and cook for 25 minutes.

Spray frying pan with cooking spray, heat slightly and add peppers, green onion, and mushrooms. Cook until vegetables soften. Add cooked rice to frying pan, stir in coriander, fresh cilantro, black pepper and soya sauce. Rice is now ready to serve.

Broccoli

NI: 1c equals to 24.6 calories, .3g fat, 2.6g fiber (just for the brocolli)

1 bunch broccoli

1 tbsp your favourite dressing

Wash and chop broccoli. I use the Florette's and some of the stem once it is peeled. Steam broccoli for 7 minutes. Put into serving bowl and toss in your favourite dressing. I used Greek Feta today, it was yum!

King Crab

NI:3 oz = 86.7 calories, 1.1g fat, 0 fiber.

Parshly thaw crab legs. Break each leg into 2 or 3 sections. Place in steamer. Bring water to a boil and steam crab for 5-7 minutes. It is so tasty you do not need any butter, salt or pepper!

Golden Fish Cakes!!

Golden Fish Cakes!

Yield: 4 servings

NI: 190 cal, 6g fat, 2g fiber

I was surprised at how good these were! My moms fish cakes are the bomb but much higher in calories and fat! I will definitely make these again!

3 slices whole wheat bread

1 pg (400g) frozen fish fillets (such as tilapia, cod, sole or haddock) thawed. COD is my fish of choice, hands down!

1 egg

2 green onions, thinly sliced

1 stalk celery, minced

1/2 tsp salt

1/2 tsp pepper

1 tbsp vegetable oil (I used olive)

In food processor, pulse bread to make 2c crumbs. Transfer to bowl. In food processor, finely chop fish; add to bowl. Add egg, onions, celery, salt and pepper to bowl; mix well.

Using wet hands, shape by heaping 1/4c mixture per serving and forming into 8 (1/2 inch thick patties)

In nonstick skillet, heat oil over medium heat; fry patties, turning once, until golden, about 10 minutes.

Grilled Liver with Mushrooms and Onions!

Grilled Liver With Mushrooms And Onions!

Yield: 4 servings

NI:252 cal, 11g fat, 1g fiber

3 c sliced mushrooms (750 ml)

1 onion sliced

3 tbsp balsamic vinegar (50 ml)

1 tbsp butter, melted (15 ml)

1/2 tsp crumbled dried sage 2 ml)

1/2 tsp each salt and pepper (2ml)

1 tsp Dijon mustard

1 lb thinly sliced calves' or beef liver (500g)
1 tbsp vegetable oil (15 ml)

2 tbsp minced fresh parsley (25 ml)

Cut 16 inch (40cm) of foil; arrange mushrooms and onion on one half. Drizzle with 1 tbsp (15 ml) of the balsamic vinegar and butter; sprinkle with sage and half each of the salt and pepper. Fold Foil over vegetables; fold in sides and seal to form packet. Place on grill over medium heat; close lid and cook, turning once, until tender, 10 minutes.

Meanwhile, in small bowl, whisk remaining vinegar with Dijon mustard; set aside.

Pat liver dry; brush with oil and sprinkle with remaining salt and pepper. Add the greased grill or place under broiler; close lid and grill for 2 minutes. Turn and brush with half of the vinegar mixture; grill, covered, for 2 minutes. Turn and brush with remaining vinegar mixture, grill, covered until glazed, browned on both sides and slightly pink inside, about 1 minute. Serve with mushrooms and onion. Sprinkle with parsley.

MASHED POTATO TIMBALES
Yield: 12 servings

NI: One serving equals 153 calories, 6g fat, 2 grams fiber

2 1/2 pounds potatoes, peeled and cubed
1 tbsp butter or stick margarine
1 tbsp grated onion
1 carton (8oz) reduced fat ricotta cheese
1c (8oz) reduced fat sour cream
1 tsp salt
1 tsp garlic powder
1/2 tsp dried rosemary crushed
1/4 tsp pepper
2 egg whites
2 tbsp dried bread crumbs

Place potatoes in a saucepan and cover with water; bring to a boil. Reduce heat; cover and cook for 20-25 minutes or until tender. Drain. Mash potatoes with butter and onion until small lumps of potato remain; set aside. In a mixing bowl, beat ricotta cheese, sour cream, salt, garlic powder, rosemary and pepper until smooth. In a small bowl, beat egg whites until frothy; fold into cheese mixture. Fold into potato mixture.

Generously coat muffin cups with nonstick spray; evenly sprinkle muffin cups with nonstick spray; evenly sprinkle muffin cups with bread crumbs. Fill with potato mixture; smooth tops. Bak, uncovered, at 415 degrees for 27-30 minutrs or until edges of potatoes are lightly browned. Cool for 15 minutes. Loosen timbales from sides of muffin cups; invert onto a baking sheet to remove.