Tandoori Chicken

from: Cooking Light, January 2006

Ingredients
Salsa:
1/2 cup chopped peeled avocado
1/2 cup chopped seeded tomato
1/4 cup thinly sliced green onions
2 teaspoons fresh lime juice
1/4 teaspoon salt

Remaining ingredients:
2 tablespoons water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
4 (8-inch) flour tortillas
1 cup shredded roasted skinless, boneless chicken breast
3/4 cup (3 ounces) preshredded Monterey Jack cheese
1 cup shredded iceberg lettuce
1/2 cup fat-free sour cream

Directions
Preheat broiler.
To prepare salsa, combine first 5 ingredients in a small bowl. Toss gently, and set aside.
Combine 2 tablespoons water, lime juice, cumin, salt, ground red pepper, and black beans in a blender; process until smooth.
Place tortillas on a baking sheet, and spread about 1/4 cup black bean mixture evenly over each tortilla. Top each evenly with 1/4 cup chicken and 3 tablespoons cheese. Broil 2 minutes or until cheese melts and tortilla edges are just beginning to brown.
Top each tortilla with 1/4 cup lettuce, 1/4 cup salsa, and 2 tablespoons sour cream. Cut each tortilla into 4 wedges.

Nutritional Info (1 tostada(
CALORIES 410(32% from fat); FAT 14.4g (sat 5.9g,mono 5.9g,poly 1.4g); PROTEIN 25.3g; CHOLESTEROL 49mg; CALCIUM 264mg; SODIUM 858mg; FIBER 7.2g; IRON 3.7mg; CARBOHYDRATE 47.7g

from: Cooking Light, September 2002

Ingredients
3/4 cup coarsely chopped onion
1 teaspoon coarsely chopped peeled fresh ginger
2 garlic cloves, peeled
1/2 cup plain low-fat yogurt
1 tablespoon fresh lemon juice
1 teaspoon paprika
1 teaspoon ground cumin
1 teaspoon ground coriander seeds
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 teaspoon black pepper
Dash of ground nutmeg
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray

Directions
Place first 3 ingredients in a food processor; process until finely chopped. Add yogurt and the next 8 ingredients (yogurt through nutmeg); pulse 4 times or until blended.
Make 3 diagonal cuts 1/4 inch deep across top of each chicken breast half. Combine chicken and yogurt mixture in a large zip-top plastic bag. Seal and marinate in refrigerator 8 hours or overnight, turning occasionally.
Prepare grill or broiler.
Remove chicken breast from bag; discard marinade. Place chicken on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until chicken is done.

Nutritional Info (1 chicken breast half(
CALORIES 146(12% from fat); FAT 1.9g (sat 0.6g,mono 0.4g,poly 0.4g); PROTEIN 27.4g; CHOLESTEROL 67mg; CALCIUM 50mg; SODIUM 234mg; FIBER 0.7g; IRON 1.1mg; CARBOHYDRATE 3.4g

Wonton With Crab and Cream Cheese

from: MyLittleMochi.com

Ingredients
1 – 8 ounce cream cheese at room temperature
1/2 teaspoon sesame oil
1/4 teaspoon worcestershire sauce
1/4 teaspoon pepper
1 beaten egg
2 cloves garlic minced
1/4 cup red onion minced
1/2 lb. imitation crab meat
1 package won ton pi wrappers
1 beaten egg (to seal won ton pi)

Directions
In a bowl mix all ingredients except the won ton pi and beaten egg for sealing. Place a 1 teaspoon heaping mound of filling in middle of won ton pi and moisten top edges with beaten egg. Fold over into a triangle shape, pressing lighting on the top edges to seal.

Moisten one side corner with egg, overlap with other corner and press together.

Deep fry wontons until golden brown, about 1 minute. Drain on paper towels and serve with Thai sweet chili pepper sauce. Makes about 24 won tons.

Seasoned Dahl

from: Donna Hay Magazine March/April 2005

Ingredients
6.5 oz butter, softened
1 c caster sugar (superfine)
4 eggs
2 1/2 c almond meal, sifted
1 c all-purpose flour, sifted
1 t baking powder, sifted
1/4 cup powdered sugar
2.5 c frozen raspberries

Directions
Heat oven to 320. Place the butter and sugar in the bowl of an electric mixer and beat for 8-10 min or until light and creamy. Gradually add the eggs and beat well. Fold mixture through the almond meal, flour and baking powder. Spoon the mixture into a 9×12 baking pan lined with parchment paper and greased with cooking spray. Top with raspberries and sifted powdered sugar. Cook for 1 hour, 15 minutes

This may be served with whipped cream but is just as good alone.

from: Savoring the Spice Coast of India

Ingredients
1 C thoor dhal, masoor dhal, or yellow split peas
2 T vegetable oil
1/2 t mustard seeds
1 dried red chili
10 fresh curry leaves (optional)
1/2 C chopped onion
1 t minced garlic
1/2 t ground cumin
1/4 t ground turmeric
1/8 t ground cayenne pepper
1 t salt
1 t fresh lemon juice
1 t ghee

Directions
In a large bowl, wash the dhal in several changes of water; drain. Place the dhal and 2.5 C water in a 2-qt saucepan and bring to a boil. Reduce to a simmer and cook, partially covered, for 30 minutes (45 minutes for yellow split peas) or until the water is absorbed and the peas break up under pressure from the back of a spoon. Check to make sure it doesn't boil over.

When the dhal has finished cooking, heat the oil in a frying pan. Add the mustard seeds to the oil and heat until they pop. When the popping subsides, toss in the dried red chili and curry leaves . After a few seconds, add the onion and fr y until light brown. Put in the garlic and fry for one minute. Next, add the ground cumin, turmeric and cayenne and fry for a minute more. Stir this mixture into the dhal along with 1/2 cup water and the salt. Partially ocver and continue simmering another 10 minutes, adding more water if the mixture is too thick. It should be the consistency of thick pea soup. Remove from the heat.

Stir in the lemon juice and ghee to taste.

Spinach with Coconut

from: Donna Hay Magazine March/April 2005

Ingredients
6.5 oz butter, softened
1 c caster sugar (superfine)
4 eggs
2 1/2 c almond meal, sifted
1 c all-purpose flour, sifted
1 t baking powder, sifted
1/4 cup powdered sugar
2.5 c frozen raspberries

Directions
Heat oven to 320. Place the butter and sugar in the bowl of an electric mixer and beat for 8-10 min or until light and creamy. Gradually add the eggs and beat well. Fold mixture through the almond meal, flour and baking powder. Spoon the mixture into a 9×12 baking pan lined with parchment paper and greased with cooking spray. Top with raspberries and sifted powdered sugar. Cook for 1 hour, 15 minutes

This may be served with whipped cream but is just as good alone.

from: Savoring the Spice Coast of India

Ingredients
1 C thoor dhal, masoor dhal, or yellow split peas
2 T vegetable oil
1/2 t mustard seeds
1 dried red chili
10 fresh curry leaves (optional)
1/2 C chopped onion
1 t minced garlic
1/2 t ground cumin
1/4 t ground turmeric
1/8 t ground cayenne pepper
1 t salt
1 t fresh lemon juice
1 t ghee

Directions
In a large bowl, wash the dhal in several changes of water; drain. Place the dhal and 2.5 C water in a 2-qt saucepan and bring to a boil. Reduce to a simmer and cook, partially covered, for 30 minutes (45 minutes for yellow split peas) or until the water is absorbed and the peas break up under pressure from the back of a spoon. Check to make sure it doesn't boil over.

When the dhal has finished cooking, heat the oil in a frying pan. Add the mustard seeds to the oil and heat until they pop. When the popping subsides, toss in the dried red chili and curry leaves . After a few seconds, add the onion and fr y until light brown. Put in the garlic and fry for one minute. Next, add the ground cumin, turmeric and cayenne and fry for a minute more. Stir this mixture into the dhal along with 1/2 cup water and the salt. Partially ocver and continue simmering another 10 minutes, adding more water if the mixture is too thick. It should be the consistency of thick pea soup. Remove from the heat.

Stir in the lemon juice and ghee to taste.

from: Everyday Food

Ingredients
2 T butter
1 pound french-cut green beans
1 T chopped fresh dill, or 1/4 t dried

Directions
To prepare beans, trim both ends with a paring knife or snap off. Cut beans in half into approximately equal size pieces, then carefully split each bean in half length-wise. Or just skip this and buy frozen beans already prepared for you.

Bring 1 T butter and 1/2 C water to a boil in a large skillet. Add beans. Cover; cook over med-low heat until tender, about 16-20 min (or much less if you used frozen beans).

Toss with remaining butter a nd dill. Season with salt and pepper. Serve warm.

Nutritional Info (1/4 recipe(
86 cals; 5.9 g fat; 2.1 g protein; 8.1 g carbs; 2 g fiber

from: Food Network

Ingredients
6 ounces water
4 ounces sugar
10 to 12 ounces wine

Directions
Combine water and sugar in a saucepan and cook over low heat. When the sugar is dissolved, add the wine and remove from the heat. Cool and freeze in an ice cream machine according to manufacturer's instructions.

from: Savoring the Spice Coast of India

Ingredients
28 oz fresh spinach or 2 10 oz. packages, frozen
1/4 C grated unsweetened coconut
1/2 t ground cumin
1/8 t cayenne
1/8 t ground turmeric
1 t salt
1 fresh green chili (serrano or Thai), split lengthwise
2 T vegetable oil
1 t mustard seeds
2 dried red chilies
10-12 fresh curry leaves (optional)
1 cup finely chopped shallots or onion

Directions
Wash and dry spinach and chop finely or drain the thawed spinach and set aside.

In a bowl, combine coconut, cumin, cayenne, turmeric, salt and green chili with enough water (approx 1/4 cup) to make a thick paste. Set aside.

In a wok or large skillet heat the oil over med-high heat. Add the mustard seeds and when they begin to pop, toss in the dried chilies, curry leaves, and shallots and fry for 2 minutes or until the shallots begin to soften, but not brown. Add the spinach and cook, stirring constantly until spinach is tender. Remove from heat and taste for salt. This curry is something like a moist stir-fry.

Asian Flank Steak

from: someone on the Glitter Board

Ingredients
4 1/2 cups (19 oz) unbleached all-purpose flour
1 tsp salt
4 1/2 tsps (3/4 oz) baking powder
2 cups (16 oz) dark brown sugar
1/2 tsp ground allspice
1/2 tsp ground nutmeg
1 tsp ground cinnamon
2 large eggs
3/4 cup (5 1/4 oz) vegetable oil
1 1/4 cup (10 oz) milk
3 large peaches, unpeeled, diced (or 3 cups small whole berries or other fruit, diced)
Granulated sugar or cinnamon sugar

Directions
Preheat oven to 400 degrees F. Combine the flour, salt, baking powder, brown sugar, allspice, nutmeg, and cinnamon in a large bowl. Whisk until brown sugar is evenly distributed and there are no lumps. In a separate bowl or large measuring cup, beat eggs, vegetable oil, and milk together, then stir into dry ingredients. Gently stir in the fruit. Grease 16 muffin cups and heap the batter into the cups; they'll be very full. Sprinkle the tops with granulated sugar. Bake for 25-30 minutes, or until a cake tester comes out clean. Remove from the oven, let cool for 5 minutes on a rack, then turn out of the pans to finish cooling.

Nutritional Info (1 muffin(
340 cal, 11 g fat, 5g protein, 27g sugar, 2 g dietary fiber

from: 96

Ingredients
1 (1 1/2-pound) lean flank steak
1/3 cup fresh lime juice
1/4 cup minced fresh mint
1/4 cup low-sodium soy sauce
2 tablespoons minced peeled gingerroot
2 tablespoons minced seeded jalapeño pepper
3 garlic cloves, minced
Vegetable cooking spray
1 1/2 pounds green beans, trimmed
1 cup halved cherry tomatoes

Directions
Trim fat from steak. Combine steak and next 6 ingredients (steak through garlic) in a large heavy-duty zip-top plastic bag. Seal bag, and marinate in refrigerator 8-12 hours, turning bag occasionally. Remove steak from bag, reserving marinade.
Prepare grill or broiler. Place steak on grill rack or broiler pan coated with cooking spray, and cook 8 minutes on each side or until desired degree of doneness. Cut steak diagonally across the grain into thin slices; thread steak slices on skewers, if desired. Set aside, and keep warm.

Pour reserved marinade through a sieve into a large microwave-safe bowl. Microwave at high 1 minute or until marinade boils. Steam green beans, covered, 3 minutes or until crisp-tender. Add green beans and tomatoes to hot marinade; toss gently to coat. Serve with steak.

Nutritional Info (1/6 recipe, 3 oz. steak, 1 cup grean bean mixture(
CALORIES 252 (45% from fat); FAT 12.6g (sat 5.3g, mono 5.2g, poly 0.5g); PROTEIN 23.3g; CARB 11.5g; FIBER 2.8g; CHOL 57mg; IRON 3.4mg; SODIUM 338mg; CALC 53mg;

Asian Beef Noodle Salad

from: cookinglight.com

Ingredients
1 (3.75-ounce) package bean threads (cellophane noodles)
8 ounces sliced deli roast beef, cut lengthwise into thin strips
1 cup snow peas, trimmed and cut lengthwise into thin strips
½ cup julienne-cut carrot
½ cup low-sodium teriyaki sauce
2 tablespoons lime juice
2 teaspoons dark sesame oil
2 teaspoons chile paste with garlic
½ teaspoon bottled fresh ground ginger (such as Spice World)
6 cups torn spinach
¼ cup chopped fresh cilantro

Directions
Cover noodles with boiling water in a bowl. Let stand 15 minutes or until tender; drain.

Combine beef, snow peas, and carrot in a microwave-safe bowl. Combine the teriyaki sauce and the next 4 ingredients (teriyaki sauce through ginger), and pour over beef mixture. Microwave at high for 2 minutes or until thoroughly heated. Add the noodles; toss well. Serve over spinach. Sprinkle with cilantro.

Nutritional Info (1/6 recipe, 1 cup spinach & 1 cup spinach(
calories: 173 carbohydrates: 22.8 g cholesterol: 32 mg fat: 5 g sodium: 653 mg protein: 10 g calcium: 58 mg iron: 2.9 mg fiber: 2.8 g