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10-oz condensed chicken broth 1/2 cup water reserved tomato juice 1 cup long grain brown rice, uncooked 1 tsp chili powder 1 tsp paprika 1/2 tsp dried oregano 1 tsp olive oil 3 garlic cloves, crushed 1/2 cup chopped onion 1/2 cup chopped green pepper 1/2 cup chopped celery 1 tbsp chopped fresh sweet basil 14 oz canned, diced tomatoes, drained, juice reserved parlsey for garnish Combine chicken broth, water and tomato juice in large saucepan. Add rice, chili powder, paprika and oregano. Bring to a boil. Cover. Simmer for 45 minutes until rice is tender. Heat oil in non-stick skillet. Saute garlic, onion, green pepper and celery for about 5 minutes until onion is soft. Add basil and tomatoes. Saute for 5 minutes. Add to cooked rice mixture. Garnish with parsley. |
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3 boneless, skinless chicken breast halves, sliced into long strips, 1 inch wide 2 egg whites (large), fork-beaten 3/4 tsp garlic powder 3/4 tsp seasoning salt 3/4 tsp onion powder 1 tbsp parsley flakes 1 cup corn flake crumbs cooking spray, for crispness (optional) Combine chicken strips with egg whites in medium bowl. Stir until chicken is coated. Combine next 5 ingredients in pie plate. Dip chicken strips into crumb mixture. Coat chicken strips well. Place on lightly greased baking sheet. Lightly oil surfaces of coated chicken strips with cooking spray. Bake in 400 degree oven for 10 minutes. Turn strips over. Bake for 10 minutes until chicken is no longer pink inside and crumb coating is crisp and golden. |
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1 head of garlic 6 peeled and cooked medium potatoes 2 tbsp margarine 1/4 cup skim evaporated milk 1/2 tsp salt 1/4 tsp pepper 1/2 tsp canola oil ( or use cooking spray) paprika, sprinkle Cut thin slice off root end of whole garlice, exposing all cloves. Wrap garlic in foil. Bake in 400 oven for 1 hour. Let cool enought to handle. Squeeze pulp out of garlic from cut end. Combine warm potatoes, margarine, milk and roasted garlic pulp in large bowl. Beat on low until smooth. Srinkle with salt and pepper. Sread itno lightly greased 2 quart casserole dish. Lightly oil surface of potato. Sprinkle with paprika. Bake in 350 oven for 30 minutes until heated through |
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1/2 cup condensed chicken broth ( 10-oz) 1 garlic clove, crushed 2 carrots, thinly sliced on the diagonal 1 1/2 dups sliced fresh green beans, 1 inch pieces 1 medium onion, cut lengthwise into slivers 1 cup fresh pea pods, trimme 2 cups whole or sliced small fresh mushrooms 2 tsp cornstarch 2 tbsp water Heat chicken broth in large non-stick wok until bubbling. Add garlic, carrot and green beans. Stir-fry for 7 minutes. Add onion, pea pods, and mushrooms. Stir-fry for 3 to 4 minutes until vegetables are tender-crisp. Combine cornstarch and water in small cup. Add to vegetables. Stir-fry for 2 minutes until thickened. |
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5-6 large plum tomatoes, seeded and diced into 1/2 inch pieces 2 garlic cloves, crushed 1/4 cup finely chopped fresh sweet basil 2 tbsp olive oil 2 tbsp red wine vinegar 1 tsp salt 1/4 tsp freshly ground pepper 15 french bread slices, 1 inch thick, lightly toasted on 1 side 2 tbsp grated fresh parmesan cheese Combine first 7 ingredients in medium bowl. Cover. Let stand at room temperature for at least 2 hours to allow flavors to blend. Drain. Divide tomato mixture over untoasted side of each bread slice. Sprinkle each with equal amount of Parmesan cheese. Place on ungreased baking sheet. Broil 6-8 inches from heat until edges are golden. |
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1 tsp Canola oil 1/2 cup frozen egg product (such as egg beaters), thawed 1 tsp canola oil 1 cup chopped onion 1 cup chopped mushrooms 1 cup chopped celery 1 cup chopped green pepper 1 cup frozen peas 4 cups cold cooked long grain white rice salt to taste pepper to taste 3 tbsp low-sodium soy sauce Heat first amount of oil in non-stick skillet or wok until hot. Add egg product. Cook for 2 minutes. Flip over and cook other side for 1 minute. Remove to cutting board. Slice into thin slivers. Heat second amount of oil in non-stick skillet. Saute onion, mushrooms and celery for 5 minutes until liquid from mushrooms is evaporated. Add green pepper and peas. Saute for 2 minutes until peas are just cooked. Remove vegetables to medium bowl. Saute rice in skillet for 5 minutes. Sprinkle with salt and pepper. Add egg and vegetables. Slowly drizzle soy sauce over rice and vegetable mixture while sauteing. |
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Cranberry Rhubarb Sauce 2 cups chopped rhubarb, fresh or frozen 2 cups cranberries, fresh or frozen 1/2 cup granulated sugar 1 cinnamon stick, 4 inches long juice and grated peel of 1 orange 2 tbsp cointreau or other orange liquer 3 1/3 lbs Turkey breast roast, boned and tied Cranberry Rhubarb Sauce: Combine rhubarb and cranberries with sugar, cinnamon, orange juice and peel in medium saucepan. Bring to a boil. Reduce heat immediately. Cover and simmer for 6 minutes until cranberries start to burst. Remove from heat. Cool slightly. Remove cinnamon stick. Stir in cointreau. Place turkey in ungreased 3 quart casserole dish. Spread 1/2 cup sauce over top. Roast, covered, in 350 oven for 40 minutes, basting with pan juices at half time. Spread another 1/2 cup sauce over top. Roast, covered, for 40-50 minutes, basting with pan juices at half time. Insert meat thermometer. It should register 170F. Scrape off and discard rhubarb and cranberry coating from roast. Discard basting juices. Slice turkey and serve with remaining 2 cups sauce. |
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3 lbs skinless, bone-in chicken parts 1 tbsp fresh lemon juice 1 tsp grated lemon peel 3 garlic cloves, minced 1/4 cup sherry (or alcohol-free sherry) 1/2 cup brown sugar, packed 2 tbsp mild molasses 1 tbsp dijon mustard 1/4 cup low-sodium soy sauce 1/8 tsp hot pepper sauce 4 tsp cornstarch Lightly grease shallow roasting pan. Place chicken parts in single layer on bottom. Combine remaining ingredients in small bowl. Mix well. Pour over chicken. Bake, covered, in 350 oven for 45 minutes. Remove lid. Turn chicken over. Bake uncovered, for 15 minutes. |
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6 boneless, skinless chicken breast halves 4.2 oz canned crabmeat, drained, shredded and cartilage removed 1/4 cup dry fine bread crumbs 1/4 cup low-fat cheddar cheese or swiss cheese 2 tbsp finely chopped red pepper 3 tbsp white wine salt to taste pepper to taste 1/2 low-fat chicken bouillon cube 1/2 cup boiling water 1 bay leaf 3 tbsp chopped fresh parsley 2 tsp cornstarch 1 tbsp white wine Flatten chicken between 2 sheets of plastic wrap to 1/4 inch, using flat side of mallet or rolling pin. Combine crabmeat, crumbs, cheese and red pepper to make stuffing. Drizzle first amount of wine over chicken to moisten. Put 1/4 cup stuffing in middle of each piece and roll up starting on shorter side, tucking in sides to enclose stuffing. Fasten with wooden picks or tie with butchers' twine. Sprinkle rolls with salt and pepper. Place in ungreased 2 quart casserole dish. Add bay leaf and sprinkle parsley over rolls. Bake, covered, in 350 oven for 45 minutes. Remove rolls to platter. Reserve liquid but discard bay leaf. Heat reserved liquid on stove. Combine cornstarch and second amoung of white wine in small cup. Slowly whisk into reserved liquid. Boil until slightly thickened. Remove wooden picks from rolls and pour sauce over to serve. |
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32 spinach leaves, lightly steamed (see note) 8 firm fresh fish steaks, 1-inch thick 2 tsp olive oil salt and pepper to taste 1 shallot finely chopped 2 tbsp line juice, fresh or bottled 1/3 cup Tequilla 1 cup pineapple juice Pineapple spears (fresh or canned),for garnish Fold limp spinach leaves lengthwise into 1 inch wide strips. Wrap and press about 4 folded leaves around outside thickness of each fish steak. Tie butchers' string around circumference. Heat olive oil in large non-stick skillet. Sear fish steaks for 2 minutes on each side until browned. Steaks should not be cooked completely. Season each browned side with salt and pepper. Remove to ovenproof plate or platter and place in 300 oven to finish cooking for 15 minutes, while sauce is being prepared. In same skillet, saute shallot in oil and juices remaining in pan, until soft and golden. Pour in lime juice and tequilla. Carefully ignite to burn off alcohol. Pour in pineapple juice. Boil for 5-6 minutes to reduce mixture to about half. Remove fish steaks from oven. Remove string. Spoon sauce over all. Garnish with fresh pineapple spears. NOTE: To steam spinach leaves, place in small bowl. Add 2 tbsp water. Cover with plastic wrap and microwave on high for 1 1/2 minutes. |
