Fruit Salad with Citrus-Mint Dressing

Ingredients

• 6 kiwifruit, peeled and cut into 8 wedges
• 2 cups (1 1/2-inch) cubes honeydew
• 2 cups (1 1/2-inch) cubes cantaloupe
• 1 medium papaya, peeled and cut into 1-inch chunks
• 1 tablespoon sugar
• 1 1/2 tablespoons mint
• 1/2 teaspoon finely grated fresh orange peel
• 2 tablespoons fresh orange juice
• 1 teaspoon fresh lime juice

Preparation

• Combine kiwifruit, honeydew, cantaloupe, and papaya in a medium bowl.
• Place sugar and remaining ingredients in a mini chopper food processor; pulse until mint is finely chopped. Pour sugar mixture over fruit, and stir gently to coat.

Chicken Rice & Tropical Fruit Salad

Ingredients

• 1 cup uncooked basmati rice
• 2 cups cubed skinless, boneless rotisserie chicken breast
• 1 cup cubed fresh pineapple
• 1 cup jarred sliced peeled mango, drained and chopped (such as Del Monte SunFresh)
• 1/2 cup seedless red grapes, halved
• 1/4 cup sliced almonds, toasted
• 2 tablespoons finely chopped fresh mint
• 1 1/2 tablespoons fresh lemon juice
• 1 1/2 tablespoons canola oil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 romaine lettuce leaves
• Fresh mint sprigs (optional)

Preparation

• Cook rice according to package directions, omitting salt and fat. Cool. Combine rice and next 5 ingredients (through sliced almonds).
• Combine mint, juice, oil, salt, and pepper in a small bowl, stirring with a whisk. Drizzle mint mixture over rice mixture; toss well. Cover and chill. Place 1 lettuce leaf on each of four plates. Spoon 1 1/2 cups rice mixture onto each lettuce leaf. Garnish with mint sprigs, if desired.

Leek & Lima Bean Soup

Ingredients

• 3 bacon slices
• 2 cups chopped leek (about 2 leeks)
• 4 cups fresh baby lima beans
• 4 cups fat-free, less-sodium chicken broth
• 1 cup water
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup thinly sliced green onions
• 1/2 cup reduced-fat sour cream

Preparation

• Cook bacon in a large saucepan over medium heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside. Add leek to drippings in pan; cook 7 minutes or until tender, stirring frequently. Stir in beans, broth, and water; bring to a boil. Reduce heat, and simmer 10 minutes or until beans are tender.
• Place half of the bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean dishtowel over opening in blender lid (to prevent spills), and process until smooth. Pour pureed bean mixture into a large bowl. Repeat procedure with remaining bean mixture. Stir in lemon juice, salt, and pepper. Ladle about 1 cup soup into each of 8 bowls; top each serving with 1 tablespoon onions, 1 tablespoon sour cream, and about 1 teaspoon bacon.

Spinach & Feta Stuffed Focaccia

Ingredients

• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 2 (6-ounce) packages baby spinach
• 3/4 cup (3 ounces) crumbled feta cheese
• 2/3 cup golden raisins
• 3 tablespoons pine nuts, toasted
• 2 tablespoons fresh lemon juice
• 1 1/2 teaspoons chopped fresh oregano
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1 (13.8-ounce) can refrigerated pizza crust dough
• Cooking spray
• 1 tablespoon 2% reduced-fat milk
• 1 tablespoon water
• 1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation

• Preheat oven to 450°.
• Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 minute. Add half of spinach; cook 1 minute or until spinach wilts. Add remaining spinach; cook 2 minutes, stirring constantly, until spinach wilts. Remove from heat; stir in feta and next 6 ingredients (through pepper).
• Place dough on a baking sheet coated with cooking spray; pat dough into a 15 x 12-inch rectangle. Spread spinach mixture lengthwise over half of dough, leaving a 1-inch border. Fold other half of dough over filling; press edges together with a fork. Cut 5 (1-inch) diagonal slits in top of dough.
• Combine milk and water; brush evenly over dough. Sprinkle with Parmesan. Bake at 450° for 15 minutes or until golden.

Beef & Vegetable Potpie

Ingredients

• 1 tablespoon olive oil, divided
• 1 pound ground sirloin
• 2 cups chopped zucchini
• 1 cup prechopped onion
• 1 cup chopped carrot
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1 (8-ounce) package presliced mushrooms
• 3 garlic cloves, minced
• 1/2 cup dry red wine
• 1/4 cup tomato paste
• 1 1/2 teaspoons Worcestershire sauce
• 1/2 teaspoon freshly ground black pepper
• 1 (14-ounce) can fat-free, less-sodium beef broth
• 2 tablespoons cornstarch
• 2 tablespoons water
• Cooking spray
• 1 (11-ounce) can refrigerated soft breadstick dough

Preparation

• Preheat oven to 400°.
• Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add beef; cook 3 minutes or until browned, stirring to crumble. Drain. Wipe drippings from pan with a paper towel. Heat remaining 1 1/2 teaspoons oil in pan. Add zucchini and next 6 ingredients (through garlic); sauté 7 minutes or until vegetables are tender. Return beef to pan. Stir in wine, tomato paste, Worcestershire sauce, pepper, and broth. Bring to a boil; cook 3 minutes. Combine cornstarch and 2 tablespoons water in a small bowl; stir with a whisk. Add the cornstarch mixture to the pan; cook 1 minute, stirring constantly.
• Spoon beef mixture into an 11 x 7-inch baking dish coated with cooking spray. Separate breadstick dough into strips. Arrange strips in a lattice fashion over beef mixture. Bake at 400° for 12 minutes or until browned.
• 
  

Herbed Chicken Parmesan

Ingredients

• 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
• 1/4 cup dry breadcrumbs
• 1 tablespoon minced fresh parsley
• 1/2 teaspoon dried basil
• 1/4 teaspoon salt, divided
• 1 large egg white, lightly beaten
• 1 pound chicken breast tenders
• 1 tablespoon butter
• 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
• 2 teaspoons balsamic vinegar
• 1/4 teaspoon black pepper
• 1/3 cup (1 1/2 ounces) shredded provolone cheese

Preparation

• Preheat broiler.
• Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
• Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.

Pineapple Chicken Salad Pitas

4/5*

Ingredients

• 2 1/2 cups chopped cooked chicken breast (about 1 pound)
• 1/2 cup matchstick-cut carrots
• 1/3 cup sliced almonds, toasted
• 1/3 cup light mayonnaise
• 1/4 cup finely chopped green onions
• 1/4 cup plain fat-free yogurt
• 1 tablespoon Worcestershire sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 (8-ounce) can crushed pineapple in juice, drained
• 4 (6-inch) whole wheat pitas, each cut in half
• 8 Romaine lettuce leaves

Preparation

Combine first 11 ingredients in a large bowl, stirring well. Line each pita half with 1 lettuce leaf; fill each half with 1/3 cup chicken mixture.

Creamy Butternut Squash Risotto

2/5* (Good, but alot of the same flavor to be the main dish. Mac-n-Cheese-ish)

Ingredients

• 1 1/4 cups uncooked Arborio rice or other medium-grain rice
• 2 teaspoons olive oil
• 2 1/2 cups fat-free, less-sodium chicken broth
• 1 cup water
• 1 (12-ounce) package frozen pureed butternut squash (such as McKenzie's)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 6 tablespoons grated fresh Parmesan cheese
• Grated fresh Parmesan cheese (optional)
• Thyme sprigs (optional)

Preparation

1. Combine rice and oil in a 1 1/2-quart microwave-safe dish, stirring to coat. Microwave, uncovered, at HIGH 3 minutes.

2. Add broth and 1 cup water to rice mixture; microwave, uncovered, at HIGH 9 minutes. Stir well; microwave, uncovered, at HIGH 6 minutes. Remove from microwave; let stand 5 minutes or until all liquid is absorbed.

3. While risotto stands, heat squash in microwave at HIGH 2 minutes or until warm. Add squash, salt, pepper, and cheese to risotto. Stir well to combine. Garnish with additional cheese and thyme sprigs, if desired.

Grilled Heirloom Tomato and Goat Cheese Pizza

4/5*

Ingredients

• 1 (13.8-ounce) can refrigerated pizza crust dough
• Cooking spray
• 1 garlic clove, halved
• 1 large heirloom tomato, seeded and chopped (about 10 ounces)
• 1/2 cup (2 ounces) shredded part-skim mozzarella cheese
• 3/4 cup (3 ounces) crumbled herbed goat cheese

Preparation

1. Prepare grill to medium heat.

2. Unroll dough onto a large baking sheet coated with cooking spray; pat dough into a 12 x 9-inch rectangle. Lightly coat dough with cooking spray.

3. Place dough on grill rack coated with cooking spray; grill 1 minute or until lightly browned. Turn crust over. Rub with garlic; sprinkle with tomato and cheeses. Close grill lid; grill 3 minutes. Serve immediately.

Lemon Pepper Shrimp Scampi

Yield: 4 servings (serving size: 1/2 cup orzo mixture and about 7 shrimp)

Ingredients

• 1 cup uncooked orzo
• 2 tablespoons chopped fresh parsley
• 1/2 teaspoon salt, divided
• 7 teaspoons unsalted butter, divided
• 1 1/2 pounds peeled and deveined jumbo shrimp
• 2 teaspoons bottled minced garlic
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon black pepper

Preparation

1. Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a medium bowl. Stir in parsley and 1/4 teaspoon salt; cover and keep warm.

2. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sprinkle shrimp with remaining 1/4 teaspoon salt. Add half of shrimp to pan; sauté 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; sauté 2 minutes or until almost done. Transfer to plate.

3. Melt remaining 1 tablespoon butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, juice, and pepper; cook 1 minute or until shrimp are done.

Southwestern Cobb Salad

4/5* (Would be great as a large side salad to share)

Ingredients

• Vinaigrette:
• 3 tablespoons white wine vinegar
• 1 teaspoon honey
• 3/4 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground red pepper
• 2 tablespoons canola oil
• Salad:
• 3 slices center-cut bacon
• Cooking spray
• 8 ounces skinless, boneless turkey breast, cut into 1/2-inch pieces
• 1/4 teaspoon salt
• 8 cups torn romaine lettuce
• 1/2 cup refrigerated fresh pico de gallo
• 1/2 cup diced avocado
• 1/2 cup (2 ounces) crumbled queso fresco
• 1/4 cup chopped green onions
• 1 (15-ounce) can low-sodium black beans, rinsed and drained

Preparation

1. To prepare vinaigrette, combine first 6 ingredients in a medium bowl, stirring with a whisk. Gradually add oil, stirring constantly with a whisk; set aside.

2. To prepare salad, cook bacon in a nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Wipe pan clean with paper towels. Increase heat to medium-high. Coat pan with cooking spray. Sprinkle turkey with salt. Add turkey to pan; sauté 4 minutes or until done.

3. Arrange 2 cups lettuce on each of 4 plates. Top each serving with about 2 teaspoons bacon, 5 tablespoons turkey, 2 tablespoons pico de gallo, 2 tablespoons avocado, 2 tablespoons queso fresco, 1 tablespoon onions, and about 1/3 cup beans. Drizzle vinaigrette evenly over salads.

October

Spicy Shrimp and Fettuccine

Yield: 4 servings

Ingredients

• 8 ounces uncooked fettuccine
• 1 tablespoon olive oil
• 1/2 teaspoon crushed red pepper
• 4 garlic cloves, minced
• 1 pound large shrimp, peeled and deveined
• 2 cups chopped plum tomato (about 5)
• 2 tablespoons reduced-fat sour cream
• 1 tablespoon tomato paste
• 1 teaspoon dried basil
• 1/2 teaspoon kosher salt
• 1/4 cup freshly grated Parmesan cheese

Preparation

Cook pasta according to the package directions, omitting salt and fat. Drain.

Heat oil in a Dutch oven over medium-high heat. Add red pepper and garlic to pan; sauté 1 minute. Add shrimp; sauté 1 minute. Stir in tomatoes and next 4 ingredients (through salt); bring to a boil. Reduce heat, and simmer 5 minutes. Stir in pasta; cook 1 minute or until thoroughly heated.

Place 1 1/2 cups pasta mixture on each of 4 plates; top each serving with 1 tablespoon cheese. Serve immediately.

Spinach, Caramelized Onion, and Bacon Pizza

Photography: Randy Mayor; Styling: Jan Gautro

Yield: 4 servings (serving size: 2 wedges)

Ingredients

• Dough:
• 1 cup bread flour, divided
• 1 cup warm water (100° to 110°)
• 1 teaspoon sugar
• 1 package dry yeast (about 2 1/4 teaspoons)
• 1 3/4 cups all-purpose flour, divided
• 1/2 teaspoon salt
• Cooking spray
• Topping:
• 4 bacon slices, chopped
• 1 (10-ounce) package fresh spinach
• 2 cups (1/4-inch-thick) sliced onion
• 2 teaspoons sugar
• 1 tablespoon butter
• 2 garlic cloves, minced
• 3 tablespoons all-purpose flour
• 1/2 teaspoon freshly ground black pepper
• 1 cup 2% reduced-fat milk
• 1 tablespoon cornmeal
• 1 cup (4 ounces) grated fresh Parmesan cheese

Preparation

To prepare dough, lightly spoon the bread flour into a dry measuring cup, and level with a knife. Combine 1/2 cup bread flour, warm water, 1 teaspoon sugar, and yeast, stirring with a whisk. Let stand 15 minutes.

Lightly spoon 1 1/2 cups all-purpose flour into a dry measuring cup; level with a knife. Combine 1 1/2 cups all-purpose flour, 1/2 cup bread flour, and salt in a large bowl, stirring with a whisk.

Make a well in center of mixture. Add yeast mixture to flour mixture; stir well. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85º), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 20 minutes.

To prepare topping, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings. Set bacon aside. Add spinach to drippings in pan; sauté 2 minutes or until wilted. Place spinach in a colander, pressing until barely moist. Add onion and 2 teaspoons sugar to pan; cook 12 minutes or until golden brown, stirring frequently. Remove from heat; cool.

Melt butter in a medium saucepan over medium heat. Add garlic; cook 2 minutes, stirring frequently. Add 3 tablespoons flour and pepper, stirring with a whisk; cook 30 seconds. Gradually add milk, stirring constantly with a whisk. Cook 5 minutes or until thick and bubbly, stirring constantly with a whisk.

Preheat oven to 475º.

Roll dough into a 12-inch circle on a floured surface. Place dough on a (12-inch) pizza pan or baking sheet coated with cooking spray adn sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Spread milk mixture evenly over dough; top with spinach and onion.

Bake at 475° for 20 minutes. Sprinkle evenly with bacon and cheese; bake an additional 5 minutes or until golden brown. Cut pizza into 8 wedges.

Roasted Cabbage Rolls



Ingredients
Cabbage rolls:
1 (3-pound) head cabbage
2 tablespoons water
Cooking spray
1 onion, slivered
1 cup water
1/3 cup uncooked long-grain rice
1 cup diced Granny Smith apple
2/3 cup chopped green onions
1/2 cup 2% reduced-fat milk
1 1/4 teaspoons garlic salt
3/4 teaspoon dried rubbed sage
1/4 teaspoon ground nutmeg
1/4 teaspoon black pepper
1 large egg
1 pound ground turkey
1/4 cup water
Basting glaze:
4 bacon slices, chopped
1/3 cup dark corn syrup
3 tablespoons tomato paste
1 1/2 tablespoons water
3/4 teaspoon salt
Preparation
To prepare cabbage rolls, core cabbage using a serrated knife. Place cabbage in an 8-inch square baking dish or 2-quart casserole; add 2 tablespoons water. Loosely cover with heavy-duty plastic wrap. Microwave at high 9 minutes, rotating baking dish a half-turn after 5 minutes. Cover dish and let stand 15 minutes. Discard any tough dark green leaves. Remove 8 light-colored cabbage leaves. Cut off raised portion of the main vein of each leaf, and set leaves aside. Finely chop enough remaining cabbage to measure 1/2 cup, and set aside. Coarsely chop enough remaining cabbage to measure 2 cups; arrange in bottom of a 13 x 9-inch baking dish coated with cooking spray. Top with slivered onion.

Bring 1 cup water to a boil in a small saucepan. Add rice; reduce heat to medium-low, and cook 8 minutes. Drain well.

Preheat oven to 350°.

Combine 1/2 cup finely chopped cabbage, rice, apple, and the next 7 ingredients (apple through egg). Crumble turkey over mixture; stir just until blended. Place about 1/2 cup turkey mixture in center of each cabbage leaf. Fold in edges of leaves, and roll up; place cabbage rolls on top of coarsely chopped cabbage. Cut several 1/4-inch-deep slits across top of each roll. Pour 1/4 cup water over rolls. Cover with foil, and bake at 350° for 30 minutes.

To prepare basting glaze, cook the bacon in a small saucepan over medium heat for 3 minutes or until lightly browned. Remove from heat. Remove bacon from pan; discard bacon drippings. Return bacon to pan; stir in corn syrup and remaining ingredients. Uncover cabbage rolls; spoon one-third basting glaze over cabbage rolls. Bake, uncovered, 1 hour, basting with basting glaze every 20 minutes. Spoon about 1/4 cup remaining cabbage on each of 8 plates; top each with 1 cabbage roll.

Tilapia Tacos with Peach Relish

Yield: 4 servings (serving size: 2 tacos and about 1/2 cup salsa)
Ingredients
Salsa:
2 cups finely chopped peeled peach (about 2 medium)
1/2 cup finely chopped red onion
2 tablespoons chopped cilantro
1 tablespoon fresh lime juice
1/2 teaspoon kosher salt
1/8 teaspoon ground red pepper
1 jalapeño pepper, seeded and finely chopped
1 garlic clove, minced
Remaining ingredients:
1/2 cup panko (Japanese breadcrumbs)
1/2 teaspoon kosher salt
1/4 teaspoon ground red pepper
1 pound tilapia, cut into 2-inch strips
Cooking spray
8 (6-inch) corn tortillas
Preparation
To prepare salsa, combine first 8 ingredients in a medium bowl. Let stand 30 minutes at room temperature.

Preheat oven to 375°.

Combine panko, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Add fish to bowl, tossing to coat. Place fish in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 10 minutes or until desired degree of doneness, turning once.

Heat tortillas according to package directions. Divide fish and salsa evenly among tortillas.