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Apple and Horseradish-Glazed Salmon

from: Dannon Kitchen

Ingredients
1 cup Dannon® All Natural Plain Yogurt
1/2 cucumber, peeled, seeded and diced fine (about 1/4 cup)
1 sprig mint, chopped (about 1 Tbsp.)
3 sprigs cilantro, chopped (about 2 Tbsp.)
1 tsp. freshly ground black pepper
2 Tbsp. bread crumbs
1/4 tsp. cayenne pepper
2 tsp. ground coriander
1 tsp. ancho chile powder
2 tsp. freshly ground black pepper
1 tsp. kosher or sea salt
2 tsp. brown sugar
2 cloves garlic, minced
2 Tbsp. olive oil
2 Tbsp. butter
1 lb skinless tilapia fillets (4 pieces), or farm-raised striped bass fillets with skin
4 sprigs cilantro, for garnish
4 wedges of lime

Directions
In a bowl, combine Dannon All Natural Plain Yogurt, cucumber, mint, cilantro and pepper. Chill sauce in refrigerator.

Combine pepper through minced garlic for the blackening mixture. Set aside.

Pat fish dry. Slather with Blackening Mixture.

Heat 1 Tbsp. butter in a 12-inch cast-iron skillet or other nonstick skillet over moderately high heat until just melted. Sauté 2 pieces of fish, turning over once with a spatula, until golden and just cooked through, 4 to 5 minutes, and transfer to a plate. Sauté rest of fish in remaining butter, in same manner.

Serve each piece of fish with a dollop of yogurt sauce and a sprig of cilantro, with a lime wedge.

Offer remaining yogurt sauce in a bowl on the table.

Nutritional Info (1/4 recipe(
Calories: 290; Fat: 15g; Saturated Fat: 5g; Cholesterol: 75 mg; Carbs: 27g; Protein: 27g; Calcium: 140mg;

from: ???

Ingredients
3 tablespoons olive oil, plus more for baking sheet
2 ears fresh corn, kernels shaved from the cob
1 orange bell pepper
1 fifteen-and-a-half-ounce can black beans, rinsed and drained
1 mango peeled, pitted, and cut into 1/4-inch dice
1 hot red pepper, seeds and ribs removed, finely diced
1/2 red onion, finely diced
Juice of 2 limes (about 5 tablespoons)
1 teaspoon coarse salt

Directions
Preheat oven to 450°. Brush baking sheet with oil. Spread corn on prepared baking sheet in an even layer; roast until kernels begin to brown, about 10 minutes. Set aside to cool.

Place bell pepper on gas burner; roast until charred on all sides. Transfer to bowl; cover with plastic wrap. When cool, peel off charred skin with your fingers, and remove stem and seeds. Chop into 1/4-inch dice; place in large bowl.

Add corn, beans, the diced mango, hot red pepper, onion, lime juice, remaining oil, and the salt; toss to combine. Let rest at room temperature for 1 hour before serving.

from: ????

Ingredients
1/4 cup olive oil
1 teaspoon chili powder
Pinch cayenne pepper
12 small flour tortillas
1 1/2 teaspoons coarse salt

Directions
Preheat oven to 350°. Combine the oil, chili powder, and cayenne pepper in a small bowl. Brush each tortilla with the oil mixture and stack on top of one another to lightly oil the backside.

Cut into wedges, and arrange in a single layer on baking sheets. Sprinkle with salt. Bake until crisp and golden brown, 8 to 10 minutes.

from: DominoMagazine.com

Ingredients
Cupcakes
3 cups all-purpose flour
1 Tbsp., plus 1 tsp. pumpkin pie spice
2 tsp. baking soda
1 tsp. salt
3 cup sugar
1 15 oz. can pumpkin puree
4 large eggs
1 cup vegetable oil
3/4 cup orange juice

Frosting
4 oz. unsalted butter at room temperature
8 oz. Philadelphia cream cheese at room temperature
1 Tbsp. pure Madagascar bourbon vanilla (we use and recommend Nielsen-Massey)
5 cups sifted confectioners' sugar

Directions

Preheat oven to 350. Line muffin pans with liners or spray with baking spray. Sift together flour, spice, baking soda and salt.

In a large bowl, combine sugar, pumpkin and eggs, and whisk until smooth. Whisk in oil and orange juice until batter is smooth.

Add the flour-spice mix to the pumpkin mixture and fold together until well incorporated. Do not overmix.

Bake 20-25 minutes.

Cream the butter and cream cheese together until light and fluffy. Add the vanilla and beat. Add 1 cup of sifted powdered sugar at a time and continue to beat frosting for about 5 minutes. Frost cupcakes with cream cheese frosting.

from: DominoMagazine.com

Ingredients
2 1/3 cup pastry flour
1 cup dairy-free margarine or shortening (nut oil-free)
1 tsp. baking soda
1/2 tsp. baking powder
1 cup granulated sugar
1 cup brown sugar (firmly packed)
2 egg equivalent of egg substitute of your choice
1 1/2 tsp. maple syrup
1 cup quick oats (uncooked)
1 cup old-fashioned oats (uncooked)
1 cup semisweet chocolate chips (dairy-free/nut-free)
1 cup miniature marshmallows

Directions
Preheat oven to 350. Line cookie sheets with parchment paper.

Combine flour, shortening, baking soda and baking powder in bowl. Mix well in an electric mixer at low speed. Mix in granulated sugar, brown sugar, egg substitute, and maple syrup. Add quick and old-fashioned oats, mixing until well incorporated. Stir in chocolate chips and marshmallows with spoon.

Form dough into 2″ balls (a small ice-cream scoop works well for this). Place cookie-dough balls 2″ apart on parchment lined baking sheet, and flatten slightly.

Bake for 10-11 minutes, or until golden brown. Be careful not to overbake. Cool for 2 minutes on baking sheet. Remove cookies to cooling rack.

from: DominoMagazine.com

Ingredients
no-stick cooking spray
12 eggs
12 slices Canadian bacon
6 English muffins, split
6 tablespoons butter, softened
bennie sauce (see recipe below)
snipped chives, for garnish
silicone muffin trays

Bennie Sauce
1/2 cup mayonnaise
2 tbsp. Dijon mustard
1 tsp. cayenne pepper
1 tsp. lemon juice, freshly squeezed

Directions
Preheat oven to 375°. Put two 6-cup silicone muffin trays on a baking sheet, and coat well with no-stick cooking spray. Crack an egg into each muffin cup. Cover each egg with a slice of Canadian bacon.

Butter the English muffins and place them buttered-side down on top of the Canadian bacon. Bake for 15 minutes.

Remove from the oven and let rest for 5 minutes. Cover the muffin pan with a platter; flip over. Squeeze each of the muffin cups to release the eggs, then carefully remove. Top each egg with a spoonful of Bennie sauce. Sprinkle with chives.

from: Real Simple

Ingredients
1 medium red onion
1 bunch fresh cilantro
4 tablespoons olive oil
1 jalapeno, seeded and finely chopped
1 1/2 pounds cod fillet
1 egg
1 1/2 teaspoons kosher salt
1/4 teaspoon black pepper
1 cup finely crushed tortilla chips (from 3 cups chips)
2 oranges, peeled and thinly sliced into circles

Directions
Heat oven to 350. Finely chop enough onion to measure 3/4 cup and enough cilantro stems to measure 1 tablespoon (reserving the leaves).

Heat 1 tablespoon of the oil in an ovenproof skillet over medium heat. Add the onion, cilantro stems, and jalapeño and cook until softened, 4 minutes.

Pulse the cod, egg, salt, pepper, and the onion mixture in a food processor until combined but not pureed. Form 8 cod cakes. Coat each cake with the chips.

Wipe out skillet. Heat 1 tablespoon of the remaining oil over medium heat. Add 4 cakes and cook until golden brown, 3 minutes on each side. Transfer to a baking sheet. Wipe out skillet and repeat with 1 tablespoon of the remaining oil and the last 4 cakes. Bake until cooked through, about 10 minutes.

Thinly slice the remaining onion. Toss with the oranges, 1/2 cup of the cilantro leaves, and the remaining oil. Serve with the cakes.

Nutritional Info (1/4 recipe(
CALORIES 380(26% from fat); FAT 15g (sat 2.5g); SUGAR 9g; PROTEIN 34g; CHOLESTEROL 120mg; SODIUM 1,090mg; FIBER 4g; CARBOHYDRATE 27g

from: Real Simple

Ingredients
1 tablespoon olive oil
1 small yellow onion, finely chopped
1 clove garlic, minced
1 red bell pepper, finely chopped
1 pound ground beef
1 6-ounce can tomato paste
1 1/2 teaspoons chili powder
1 teaspoon cumin
1/8 teaspoon freshly ground black pepper
1/8 teaspoon cinnamon
1 teaspoon kosher salt
4 hamburger buns, toasted
1/2 cup grated Cheddar
1/2 cup sour cream

Directions
Heat the oil in a large saucepan over medium heat. Add the onion, garlic, and red pepper. Sauté until fragrant, about 3 minutes. Add the ground beef and brown, about 5 minutes. Stir in the tomato paste, chili powder, cumin, black pepper, cinnamon, and salt. Simmer, stirring occasionally, until the sauce has thickened slightly, about 12 minutes. Spoon onto the buns, sprinkle with the Cheddar, and top each sandwich with a dollop of the sour cream.

Nutritional Info (1/4 recipe(
CALORIES 556(47% from fat); FAT 29g (sat 13g); PROTEIN 37mg; CHOLESTEROL 126mg; CALCIUM 220mg; SODIUM 697mg; FIBER 4g; CARBOHYDRATE 35g; IRON 6mg

from: Real Simple

Ingredients
3 pounds Yukon gold or new potatoes, halved (if small) or cut into 1 1/2-inch chunks (peel first, if desired)
3 tablespoons plus 2 teaspoons olive oil
1 teaspoon kosher salt
1/2 teaspoon black pepper
6 6-ounce cod fillets, skin removed
Zest of 1⁄2 lemon, peeled into thin strips (optional)
1 tablespoon chopped fresh chives (optional)

Directions
Heat oven to 450. Place the potatoes in a roasting pan or on a baking sheet. Drizzle with 3 tablespoons of the oil and toss to coat. Sprinkle with 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper. Roast for 20 minutes. Stir and roast for 10 minutes more.

Meanwhile, rinse the cod fillets and pat them dry with paper towels. After the 30 minutes of roasting, move the potatoes to the sides of the pan and place the fillets in the center. Drizzle with the remaining oil and sprinkle with the remaining salt and pepper. Redistribute the potatoes around the fillets. Roast until the fillets are the same color throughout and flake easily, about 10 minutes. Top with the lemon zest and chives (if using).

Nutritional Info (1/6 recipe(
CALORIES 803(63% from fat); FAT 56g (sat 14g); PROTEIN 54g; CHOLESTEROL 207mg; SODIUM 943mg; FIBER 3g; CARBOHYDRATE 19g

from: Real Simple

Ingredients
1 store-bought rotisserie chicken
2 cups store-bought red or green salsa
8 taco shells
1 cup (4 ounces) grated Cheddar or Monterey Jack cheese
8 sprigs fresh cilantro (optional)
1/2 cup sour cream
1 avocado, chopped
1 lime, quartered

Directions
Remove the meat from the chicken and shred. Heat the salsa in a skillet over medium heat. Add the chicken and heat until warmed through. Fill the taco shells with the chicken mixture and top with the cheese and cilantro (if using). Serve with the sour cream, avocado, and lime wedges on the side.

Nutritional Info (2 tacos(
CALORIES 663.04(52% from fat); FAT 38.64g (sat 14.34g); PROTEIN 50.59mg; CHOLESTEROL 158.39mg; CALCIUM 340.15mg; SODIUM 1180.98mg; FIBER 7.43g; CARBOHYDRATE 30.58g; IRON 3.32mg

from: Real Simple

Ingredients
2 small zucchini, halved and cut lengthwise into 1/8-inch slices
3 tablespoons olive oil
1 pound pizza dough, thawed
1/2 teaspoon kosher salt
1/4 pound mushrooms (cremini or white), thinly sliced
1/2 medium red onion, thinly sliced
1/4 cup freshly shaved or grated Parmesan

Directions
Preheat oven to 450. In a bowl, toss the zucchini with 2 tablespoons of the oil and set aside.On a lightly floured surface, roll out the dough in the shape of a rectangle, to a thickness of 1/8 to 1/4 inch, and transfer to a lightly greased baking sheet. Top the dough with the zucchini, overlapping slightly and leaving a 1-inch border around the edge. Sprinkle with half the salt. Bake until the crust is a light golden brown, 20 to 25 minutes.
Meanwhile, heat the remaining oil in a small skillet over medium heat. Add the mushrooms, onion, and remaining salt and cook until lightly golden, 4 to 5 minutes. Set aside.
Cut the pizza and serve it topped with the mushrooms and onion, and Parmesan.

Nutritional Info (1/4 pizza(
CALORIES 431(0% from fat); FAT 16g (sat 2g); PROTEIN 14mg; CHOLESTEROL 4mg; CALCIUM 69mg; SODIUM 1128mg; FIBER 3g; CARBOHYDRATE 58g; IRON 3mg

from: Cooking Light May 2001

Ingredients
3 cups water
1 cup short-grain rice (such as Arborio)
4 whole cloves
1 (2-inch) piece vanilla bean, split lengthwise
1 (2-inch) cinnamon stick
1 (14-ounce) can fat-free sweetened condensed milk
1/2 cup evaporated fat-free milk
1/2 cup light coconut milk
1/2 cup golden raisins
1 tablespoon chopped crystallized ginger
1 teaspoon grated lemon rind
Pinch of salt
1/2 teaspoon ground cinnamon (optional)

Directions
Place water and rice in a large saucepan. Place cloves, vanilla, and cinnamon on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Add to rice mixture. Bring to a simmer over medium heat, stirring frequently. Reduce heat to low; cook 20 minutes or until rice is tender and liquid is almost absorbed.
Stir in milks and raisins; cook 10 minutes, stirring frequently. Stir in ginger, rind, and salt; cook 5 minutes, stirring frequently. Remove cheesecloth with spices. Pour rice mixture into a bowl or individual bowls; cover surface of pudding with plastic wrap. Chill. Sprinkle with cinnamon, if desired.

Nutritional Info (1/2 cup(
CALORIES 286(3% from fat); FAT 1g (sat 0.7g,mono 0.1g,poly 0.1g); PROTEIN 7g; CHOLESTEROL 7mg; CALCIUM 184mg; SODIUM 95mg; FIBER 0.8g; IRON 1.7mg; CARBOHYDRATE 61.9g

from: Cooking Light, November 2005

Ingredients
2 3/4 cups fat-free, less-sodium chicken broth
1/4 teaspoon saffron threads
Cooking spray
2 ounces Spanish chorizo sausage
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
3/4 cup uncooked Arborio rice
1/4 cup dry white wine
1/2 teaspoon smoked Spanish paprika
1 (14.5-ounce) can petite diced tomatoes, drained
2 cups shredded cooked turkey breast (about 8 ounces)
1/2 cup frozen peas, thawed
2 tablespoons chopped fresh parsley

Directions
Combine broth and saffron in a small saucepan over low heat; bring to a simmer. Remove from heat.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chorizo to pan; cook 5 minutes or until browned, stirring to crumble. Remove chorizo from pan with a slotted spoon; drain on paper towels. Add onion and pepper to pan; cook 5 minutes or until lightly browned. Add garlic; cook 2 minutes. Add rice; cook 3 minutes, stirring constantly. Add wine and paprika; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Stir in broth mixture and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed, stirring occasionally. Gently stir in turkey, peas, and parsley; cook 2 minutes or until thoroughly heated.

Nutritional Info (1 1/2 cups(
CALORIES 297(30% from fat); FAT 9.8g (sat 3.3g,mono 4g,poly 1.6g); PROTEIN 25.5g; CHOLESTEROL 54mg; CALCIUM 61mg; SODIUM 746mg; FIBER 3.1g; IRON 2.6mg; CARBOHYDRATE 26.2g

from: Everyday Food

Ingredients
1 pound farfalle or other short pasta
1 1/2 pounds skinless salmon fillet
Coarse salt and ground pepper
Juice and finely grated zest of 2 lemons
1 package (10 ounces) frozen peas, defrosted
2 tablespoons unsalted butter
1/4 cup chopped fresh mint, plus more for serving

Directions
Cook pasta in a large pot of boiling salted water until al dente, according to package instructions. Drain, reserving 1 cup pasta water; return pasta to pot.

Meanwhile, season salmon with salt and pepper, and place in a medium skillet. Add 1/4 cup water and lemon juice and zest. Bring to a boil over medium heat, cover, and let steam for 10 minutes.

Add peas, and continue to steam, covered, until peas are tender and salmon is opaque throughout, 2 to 3 minutes more.

Slide entire contents of skillet onto pasta; add butter and mint. Season with salt and pepper. Toss carefully to combine, gently breaking salmon into large flakes. Add reserved pasta water as necessary to smooth sauce. Serve immediately, sprinkled with additional mint, if desired.

Nutritional Info (1/6 recipe(
563 calories; 17.5 grams fat; 34.9 grams protein; 64.3 grams carbohydrates; 4 grams fiber

from: Everyday Food

Ingredients
Coarse salt
1 pound spaghetti
8 ounces snow peas, slivered lengthwise
1 red bell pepper, cut into long thin strips
1/2 cup smooth peanut butter
2 garlic cloves
1 jalapeño pepper (seeds removed, if desired)
1/4 cup soy sauce
1/4 cup rice vinegar
2 tablespoons toasted sesame oil
1/4 teaspoon Salt

Directions
In a large pot of boiling salted water, cook spaghetti until al dente, according to package instructions. Drain and rinse with cold water. In a large bowl, combine pasta with snow peas and bell pepper.

In a blender, purée peanut butter, garlic, jalapeño, soy sauce, vinegar, 1/3 cup warm water, sesame oil, and 1/4 teaspoon salt. Pour dressing over noodles and vegetables; toss to coat. Serve chilled or at room temperature.

Nutritional Info (1/4 recipe(
731 calories; 25.8 grams fat; 26.1 grams protein; 103 grams carbohydrates; 7 grams fiber

from: Cooking Light

Ingredients
1/3 cup apple jelly
1 tablespoon finely chopped fresh chives
2 tablespoons prepared horseradish
1 tablespoon champagne vinegar
1/2 teaspoon kosher salt, divided
4 (6-ounce) salmon fillets (about 1 inch thick), skinned
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil

Directions
Preheat oven to 350°.
Combine apple jelly, chives, horseradish, vinegar, and 1/4 teaspoon salt, stirring well with a whisk.

Sprinkle salmon with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half of apple mixture. Wrap handle of skillet with foil; bake at 350° for 5 minutes or until fish flakes easily when tested with a fork. Brush with remaining apple mixture.

Nutritional Info (1 fillet(
CALORIES 375(40% from fat); FAT 16.8g (sat 4.3g,mono 7.7g,poly 3.4g); PROTEIN 36.4g; CHOLESTEROL 90mg; CALCIUM 30mg; SODIUM 376mg; FIBER 0.1g; IRON 0.7mg; CARBOHYDRATE 18.1g

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Arroz con Coco

from: Cooking Light May 2001

Ingredients
3 cups water
1 cup short-grain rice (such as Arborio)
4 whole cloves
1 (2-inch) piece vanilla bean, split lengthwise
1 (2-inch) cinnamon stick
1 (14-ounce) can fat-free sweetened condensed milk
1/2 cup evaporated fat-free milk
1/2 cup light coconut milk
1/2 cup golden raisins
1 tablespoon chopped crystallized ginger
1 teaspoon grated lemon rind
Pinch of salt
1/2 teaspoon ground cinnamon (optional)

Directions
Place water and rice in a large saucepan. Place cloves, vanilla, and cinnamon on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Add to rice mixture. Bring to a simmer over medium heat, stirring frequently. Reduce heat to low; cook 20 minutes or until rice is tender and liquid is almost absorbed.
Stir in milks and raisins; cook 10 minutes, stirring frequently. Stir in ginger, rind, and salt; cook 5 minutes, stirring frequently. Remove cheesecloth with spices. Pour rice mixture into a bowl or individual bowls; cover surface of pudding with plastic wrap. Chill. Sprinkle with cinnamon, if desired.

Nutritional Info (1/2 cup) CALORIES 286(3% from fat); FAT 1g (sat 0.7g,mono 0.1g,poly 0.1g); PROTEIN 7g; CHOLESTEROL 7mg; CALCIUM 184mg; SODIUM 95mg; FIBER 0.8g; IRON 1.7mg; CARBOHYDRATE 61.9g

Posted on

Turkey-Sausage Paella

 

from: Cooking Light, November 2005

Ingredients
2 3/4 cups fat-free, less-sodium chicken broth
1/4 teaspoon saffron threads
Cooking spray
2 ounces Spanish chorizo sausage
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
3/4 cup uncooked Arborio rice
1/4 cup dry white wine
1/2 teaspoon smoked Spanish paprika
1 (14.5-ounce) can petite diced tomatoes, drained
2 cups shredded cooked turkey breast (about 8 ounces)
1/2 cup frozen peas, thawed
2 tablespoons chopped fresh parsley

Directions
Combine broth and saffron in a small saucepan over low heat; bring to a simmer. Remove from heat.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chorizo to pan; cook 5 minutes or until browned, stirring to crumble. Remove chorizo from pan with a slotted spoon; drain on paper towels. Add onion and pepper to pan; cook 5 minutes or until lightly browned. Add garlic; cook 2 minutes. Add rice; cook 3 minutes, stirring constantly. Add wine and paprika; cook 1 minute or until liquid evaporates, scraping pan to loosen browned bits. Stir in broth mixture and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is tender and liquid is absorbed, stirring occasionally. Gently stir in turkey, peas, and parsley; cook 2 minutes or until thoroughly heated.

Nutritional Info (1 1/2 cups)
CALORIES 297(30% from fat); FAT 9.8g (sat 3.3g,mono 4g,poly 1.6g); PROTEIN 25.5g; CHOLESTEROL 54mg; CALCIUM 61mg; SODIUM 746mg; FIBER 3.1g; IRON 2.6mg; CARBOHYDRATE 26.2g

Posted on

Devil’s Black Bean Salsa

Ingredients
3 tablespoons olive oil, plus more for baking sheet
2 ears fresh corn, kernels shaved from the cob
1 orange bell pepper
1 fifteen-and-a-half-ounce can black beans, rinsed and drained
1 mango peeled, pitted, and cut into 1/4-inch dice
1 hot red pepper, seeds and ribs removed, finely diced
1/2 red onion, finely diced
Juice of 2 limes (about 5 tablespoons)
1 teaspoon coarse salt

Directions
Preheat oven to 450°. Brush baking sheet with oil. Spread corn on prepared baking sheet in an even layer; roast until kernels begin to brown, about 10 minutes. Set aside to cool.

Place bell pepper on gas burner; roast until charred on all sides. Transfer to bowl; cover with plastic wrap. When cool, peel off charred skin with your fingers, and remove stem and seeds. Chop into 1/4-inch dice; place in large bowl.

Add corn, beans, the diced mango, hot red pepper, onion, lime juice, remaining oil, and the salt; toss to combine. Let rest at room temperature for 1 hour before serving.

Posted on

Spicy Tortilla Chips

Ingredients
1/4 cup olive oil
1 teaspoon chili powder
Pinch cayenne pepper
12 small flour tortillas
1 1/2 teaspoons coarse salt

Directions
Preheat oven to 350°. Combine the oil, chili powder, and cayenne pepper in a small bowl. Brush each tortilla with the oil mixture and stack on top of one another to lightly oil the backside.

Cut into wedges, and arrange in a single layer on baking sheets. Sprinkle with salt. Bake until crisp and golden brown, 8 to 10 minutes.

Posted on

Pan Seared Blackened Tilapia With Yogurt Sauce

from: Dannon Kitchen

Ingredients
1 cup Dannon® All Natural Plain Yogurt
1/2 cucumber, peeled, seeded and diced fine (about 1/4 cup)
1 sprig mint, chopped (about 1 Tbsp.)
3 sprigs cilantro, chopped (about 2 Tbsp.)
1 tsp. freshly ground black pepper
2 Tbsp. bread crumbs
1/4 tsp. cayenne pepper
2 tsp. ground coriander
1 tsp. ancho chile powder
2 tsp. freshly ground black pepper
1 tsp. kosher or sea salt
2 tsp. brown sugar
2 cloves garlic, minced
2 Tbsp. olive oil
2 Tbsp. butter
1 lb skinless tilapia fillets (4 pieces), or farm-raised striped bass fillets with skin
4 sprigs cilantro, for garnish
4 wedges of lime

Directions
In a bowl, combine Dannon All Natural Plain Yogurt, cucumber, mint, cilantro and pepper. Chill sauce in refrigerator.

Combine pepper through minced garlic for the blackening mixture. Set aside.

Pat fish dry. Slather with Blackening Mixture.

Heat 1 Tbsp. butter in a 12-inch cast-iron skillet or other nonstick skillet over moderately high heat until just melted. Sauté 2 pieces of fish, turning over once with a spatula, until golden and just cooked through, 4 to 5 minutes, and transfer to a plate. Sauté rest of fish in remaining butter, in same manner.

Serve each piece of fish with a dollop of yogurt sauce and a sprig of cilantro, with a lime wedge.

Offer remaining yogurt sauce in a bowl on the table.

Nutritional Info (1/4 recipe(
Calories: 290; Fat: 15g; Saturated Fat: 5g; Cholesterol: 75 mg; Carbs: 27g; Protein: 27g; Calcium: 140mg;

Posted on

Mostaccioli-Spinach Bake

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

from: Cooking Light, July 1999

Ingredients
3/4 cup packed brown sugar
1/2 cup powdered sugar
1 teaspoon vanilla extract
1 (8-ounce) block 1/3-less-fat cream cheese, softened
3/4 cup toffee bits (such as Skor) (about 4 ounces)
1 cup pineapple juice
6 Red Delicious apples, each cored and cut into 8 wedges
6 Granny Smith apples, each cored and cut into 8 wedges

Directions
Combine first 4 ingredients in a bowl; beat at medium speed of a mixer until smooth. Add toffee bits, and mix well. Cover and chill.
Combine juice and apples in a bowl; toss well. Drain apples; serve with dip.

Nutritional Info (1 tablespoon dip and 3 apple wedges(
CALORIES 92(28% from fat); FAT 2.9g (sat 1.8g,mono 0.8g,poly 0.2g); PROTEIN 0.8g; CHOLESTEROL 8mg; CALCIUM 13mg; SODIUM 51mg; FIBER 1.4g; IRON 0.2mg; CARBOHYDRATE 16.9g

from: Cooking Light, May 2004

Ingredients
Shrimp cakes:
3/4 teaspoon curry powder
1 cup panko (Japanese breadcrumbs)
2 tablespoons flaked sweetened coconut
2 tablespoons finely chopped fresh cilantro
2 tablespoons minced red bell pepper
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
3 tablespoons light coconut milk
2 teaspoons minced seeded serrano chile
1 teaspoon low-sodium soy sauce
1/4 teaspoon salt
12 ounces medium shrimp, peeled, deveined, and chopped
1 large egg
1 garlic clove, minced
Cooking spray

Sauce:
1 cup diced peeled papaya
1/4 cup water
1/4 cup fresh lime juice
2 teaspoons sugar

Remaining ingredients:
4 cups gourmet salad greens
2 teaspoons sesame seeds, toasted

Directions
To prepare shrimp cakes, heat a large nonstick skillet over medium heat. Add curry powder; cook 30 seconds or until lightly toasted and fragrant, stirring constantly. Combine curry powder and next 13 ingredients (curry powder through garlic), stirring well. Cover and chill 1 hour. Divide shrimp mixture into 8 equal portions; shape each portion into a 1/2-inch-thick patty. Heat pan over medium-high heat. Coat pan with cooking spray. Add shrimp cakes to pan, and cook 4 minutes on each side or until browned. Remove pan from heat; cover and let stand 5 minutes.
To prepare sauce, combine papaya and next 3 ingredients (papaya through sugar) in a food processor; process until smooth.
Place 1 cup greens on each of 4 plates. Top each serving with 2 shrimp cakes; spoon about 1/4 cup sauce over each serving, and sprinkle with 1/2 teaspoon sesame seeds. Serve immediately.

Nutritional Info (1/4 recipe(
CALORIES 256(20% from fat); FAT 5.7g (sat 1.9g,mono 1.1g,poly 1.2g); PROTEIN 22.9g; CHOLESTEROL 182mg; CALCIUM 101mg; SODIUM 402mg; FIBER 3g; IRON 3.4mg; CARBOHYDRATE 28.5g

from: Cooking Light, November 2005

Ingredients
Pancakes:
1 cup all-purpose flour (about 4 1/2 ounces)
1 tablespoon sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 (1-ounce) package uncooked instant farina (such as Cream of Wheat)
1 1/4 cups low-fat buttermilk
1 tablespoon canola oil
1/2 teaspoon vanilla extract
1 large egg
1 cup mashed banana (about 1 large)

Syrup:
1/2 cup pomegranate juice
1/2 cup maple syrup
2 tablespoons pomegranate juice
2 teaspoons cornstarch

Directions
To prepare pancakes, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and the next 6 ingredients (through farina) in a large bowl; stir with a whisk. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring until smooth. Fold in banana.
Spoon 1/4 cup batter per pancake onto a hot nonstick griddle. Turn when tops are covered with bubbles and edges look cooked.
To prepare syrup, combine 1/2 cup juice and syrup in a medium saucepan. Bring to a boil over medium-high heat. Combine 2 tablespoons juice and cornstarch in a bowl; add to pan. Cook 1 minute or until thickened; remove from heat. Serve with pancakes.

Nutritional Info (3 pancakes, 2 T syrup(
CALORIES 315(11% from fat); FAT 4g (sat 1g,mono 0.5g,poly 0.3g); PROTEIN 5.7g; CHOLESTEROL 37mg; CALCIUM 128mg; SODIUM 312mg; FIBER 1.4g; IRON 3.3mg; CARBOHYDRATE 66.6g

from: Cooking Light, March 2006

Ingredients
Chicken:
Cooking spray
1 teaspoon chili powder
1/4 teaspoon salt
4 (6-ounce) skinless, boneless chicken breast halves

Dressing:
1/3 cup pomegranate juice
3 tablespoons red wine vinegar
2 teaspoons sugar
2 teaspoons canola oil
1/4 teaspoon salt
1/4 teaspoon crushed red pepper

Salad:
1 (5-ounce) package gourmet salad greens
1/2 cup thinly sliced red onion
3/4 cup orange sections (about 2 medium oranges)
1/3 cup dried cranberries
1/4 cup (1 ounce) crumbled Gorgonzola cheese

Directions
To prepare chicken, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Sprinkle chili powder and salt over chicken. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from skillet; let stand 3 minutes. Cut chicken across grain into thin slices; set aside.
To prepare dressing, combine juice and next 5 ingredients (through crushed red pepper) in a small bowl; stir well with whisk.
To prepare salad, place greens on a serving platter; top with onion, orange, cranberries, and chicken slices. Sprinkle evenly with cheese; pour dressing over salad.

Nutritional Info (2 C salad, 4.5 oz chicken, 2 T dressing(
CALORIES 333(18% from fat); FAT 6.7g (sat 2.3g,mono 2.4g,poly 1.2g); PROTEIN 42.2g; CHOLESTEROL 105mg; CALCIUM 115mg; SODIUM 527mg; FIBER 5.4g; IRON 2mg; CARBOHYDRATE 27.1g

from:

Ingredients
8 T. unsalted butter (1 stick) plus extra for coating
10 ounces bittersweet or semisweet chocolate, coarsely chopped
3 T. flour, plus extra for dusting
1/2 cup sugar, plus extra for dusting
4 large eggs
1 large egg yolk
1 tsp. vanilla
1/4 tsp. salt
1 cup mini-marshmallows
2 T. cocoa powder, optional

Directions
Preheat oven to 375. Generously butter, flour and sugar eight or nine 6-ounce oven-proof ramekins. (You can also bake this in a 9 or 10-inch pie plate; increase baking time 22-25 minutes or if you prefer a gooey center 17-20 minutes.) Place butter and chocolate in double boiler over simmering water and melt until smooth, cool. Beat the eggs, yolk, sugar, vanilla and salt on high speed until volume doubles and the mixture becomes foamy, about 5 minutes. Stir in the 3 T. flour, then gradually add the melted chocolate to the egg mixture beating on low until fully incorporated. Fill the ramekins two-thirds full and bake until the cakes puff and begin to crack but the centers are still a bit runny, 13-17 minutes. Remove from oven and sprinkle with marshmallows and return to oven for 2 to 4 minutes, until the marshmallow tops begin to brown. Remove from oven and let cool about 5 minutes. Sift the cocoa on top of marshmallows. Note: if you fill the cups too full it is hard to get the marshmallows to stay on, because these cakes puff up when they cook and sink a little when they cool.

from: Dannon.com

Ingredients
1 1/2 cups all-purpose flour
1 1/2 tsp. baking powder
1 1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 tsp. ground ginger powder
1/2 cup raisins
1 medium ripe pear (such as Anjou or Bartlett), roughly chopped (about 1 cup)
6 Tbsp. unsalted butter (3/4 stick), at room temperature
3/4 cup light brown sugar
1 tsp. vanilla
2 large eggs, lightly beaten
1 Tbsp. grated fresh gingerroot
1 cup Dannon All Natural Plain Yogurt

Directions
Preheat oven to 350°F. Sift together flour, baking powder, baking soda, salt, cinnamon, and ground ginger powder in a large mixing bowl. Toss in raisins and diced pear.

In a separate bowl, cream together butter, brown sugar and vanilla. Stir in eggs and gingerroot. Add flour mixture to butter mixture, stirring until just combined. Carefully fold in yogurt. Spoon batter into greased muffin tins, about 3/4 full.

Bake until lightly browned, about 20-25 minutes, or until a toothpick inserted comes out clean. Allow muffins to cool a few minutes before serving.

Nutritional Info (1 muffin(
calories 240; calories from Fat 70; total Fat 8g; Saturated Fat 4.5g; trans Fat 0; Cholesterol 60mg; Sodium 400mg; Carbohydrates 36g; Dietary Fiber 1g; Protein 5g; Calcium 8%

from: FoodTV

Ingredients
1 1/4 cups cold whole milk
1 (3.4-ounce) box vanilla instant pudding and pie filling mix
1 tablespoon pure vanilla extract
12 pre-made cupcakes baked from a cake mix
1 cup heavy cream
1 (12-ounce) package semisweet chocolate morsels
1/4 cup powdered sugar, sifted

Directions
Combine milk, instant pudding mix, and vanilla extract in a large bowl. Beat mixture with a hand mixer for 2 minutes, or until it thickens. Place mixture in refrigerator for 15 minutes. Spoon filling into a pastry bag fitted with a medium-size plain tip. Fill cupcakes with vanilla pudding filling by inserting tip into top of cupcake and squeezing a couple of tablespoons of filling into each cupcake.
Heat cream in a small heavy saucepan over medium heat until bubbles appear around the edges. Remove from heat, add chocolate morsels to pan, and whisk until smooth. Spoon or drizzle glaze over cupcakes, or dunk the tops into the glaze. Refrigerate until set, at least 1 hour, before serving. Sprinkle with powdered sugar.

from: Cooking Light January 1997

Ingredients
8 ounces uncooked mostaccioli (3 cups uncooked tubular-shaped pasta)
2 tablespoons reduced-calorie stick margarine, divided
1 cup vertically sliced onion
2 teaspoons bottled minced garlic
1/4 cup all-purpose flour
2 1/2 cups skim milk
1 1/4 cups (5 ounces) preshredded Parmesan cheese, divided
1 1/2 teaspoons dried Italian seasoning
1/2 teaspoon pepper
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
1 (10-ounce) package frozen chopped spinach, thawed and drained
Cooking spray
1/4 cup dry breadcrumbs
2 tablespoons (1/2 ounce) preshredded Parmesan cheese
Parsley sprigs (optional)

Directions
Preheat oven to 350°. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.

Melt 1 tablespoon margarine in a medium heavy saucepan over medium-high heat. Add onion and garlic; sauté 5 minutes or until tender. Add flour; cook 30 seconds, stirring constantly. Gradually add milk; cook 4 minutes or until bubbly. Remove from heat. Stir in 1/4 cup cheese, Italian seasoning, and pepper; remove from heat.

Combine pasta, cheese sauce, 1 cup cheese, tomatoes, and spinach in a large bowl; stir well. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray.

Combine breadcrumbs, 2 tablespoons cheese, and remaining 1 tablespoon margarine; sprinkle over pasta mixture. Bake at 350° for 30 minutes or until thoroughly heated. Garnish with parsley, if desired.

Nutritional Info (1 1/2 cups(
CALORIES 372(26% from fat); FAT 10.6g (sat 5.1g,mono 3.3g,poly 1.4g); PROTEIN 21g; CHOLESTEROL 20mg; CALCIUM 525mg; SODIUM 884mg; FIBER 3.6g; IRON 3.8mg; CARBOHYDRATE 48.4g

Posted on

Spiced Chicken & Greens with Pomegranate Dressing

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

from: Cooking Light, July 1999

Ingredients
3/4 cup packed brown sugar
1/2 cup powdered sugar
1 teaspoon vanilla extract
1 (8-ounce) block 1/3-less-fat cream cheese, softened
3/4 cup toffee bits (such as Skor) (about 4 ounces)
1 cup pineapple juice
6 Red Delicious apples, each cored and cut into 8 wedges
6 Granny Smith apples, each cored and cut into 8 wedges

Directions
Combine first 4 ingredients in a bowl; beat at medium speed of a mixer until smooth. Add toffee bits, and mix well. Cover and chill.
Combine juice and apples in a bowl; toss well. Drain apples; serve with dip.

Nutritional Info (1 tablespoon dip and 3 apple wedges(
CALORIES 92(28% from fat); FAT 2.9g (sat 1.8g,mono 0.8g,poly 0.2g); PROTEIN 0.8g; CHOLESTEROL 8mg; CALCIUM 13mg; SODIUM 51mg; FIBER 1.4g; IRON 0.2mg; CARBOHYDRATE 16.9g

from: Cooking Light, May 2004

Ingredients
Shrimp cakes:
3/4 teaspoon curry powder
1 cup panko (Japanese breadcrumbs)
2 tablespoons flaked sweetened coconut
2 tablespoons finely chopped fresh cilantro
2 tablespoons minced red bell pepper
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
3 tablespoons light coconut milk
2 teaspoons minced seeded serrano chile
1 teaspoon low-sodium soy sauce
1/4 teaspoon salt
12 ounces medium shrimp, peeled, deveined, and chopped
1 large egg
1 garlic clove, minced
Cooking spray

Sauce:
1 cup diced peeled papaya
1/4 cup water
1/4 cup fresh lime juice
2 teaspoons sugar

Remaining ingredients:
4 cups gourmet salad greens
2 teaspoons sesame seeds, toasted

Directions
To prepare shrimp cakes, heat a large nonstick skillet over medium heat. Add curry powder; cook 30 seconds or until lightly toasted and fragrant, stirring constantly. Combine curry powder and next 13 ingredients (curry powder through garlic), stirring well. Cover and chill 1 hour. Divide shrimp mixture into 8 equal portions; shape each portion into a 1/2-inch-thick patty. Heat pan over medium-high heat. Coat pan with cooking spray. Add shrimp cakes to pan, and cook 4 minutes on each side or until browned. Remove pan from heat; cover and let stand 5 minutes.
To prepare sauce, combine papaya and next 3 ingredients (papaya through sugar) in a food processor; process until smooth.
Place 1 cup greens on each of 4 plates. Top each serving with 2 shrimp cakes; spoon about 1/4 cup sauce over each serving, and sprinkle with 1/2 teaspoon sesame seeds. Serve immediately.

Nutritional Info (1/4 recipe(
CALORIES 256(20% from fat); FAT 5.7g (sat 1.9g,mono 1.1g,poly 1.2g); PROTEIN 22.9g; CHOLESTEROL 182mg; CALCIUM 101mg; SODIUM 402mg; FIBER 3g; IRON 3.4mg; CARBOHYDRATE 28.5g

from: Cooking Light, November 2005

Ingredients
Pancakes:
1 cup all-purpose flour (about 4 1/2 ounces)
1 tablespoon sugar
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 (1-ounce) package uncooked instant farina (such as Cream of Wheat)
1 1/4 cups low-fat buttermilk
1 tablespoon canola oil
1/2 teaspoon vanilla extract
1 large egg
1 cup mashed banana (about 1 large)

Syrup:
1/2 cup pomegranate juice
1/2 cup maple syrup
2 tablespoons pomegranate juice
2 teaspoons cornstarch

Directions
To prepare pancakes, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and the next 6 ingredients (through farina) in a large bowl; stir with a whisk. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring until smooth. Fold in banana.
Spoon 1/4 cup batter per pancake onto a hot nonstick griddle. Turn when tops are covered with bubbles and edges look cooked.
To prepare syrup, combine 1/2 cup juice and syrup in a medium saucepan. Bring to a boil over medium-high heat. Combine 2 tablespoons juice and cornstarch in a bowl; add to pan. Cook 1 minute or until thickened; remove from heat. Serve with pancakes.

Nutritional Info (3 pancakes, 2 T syrup(
CALORIES 315(11% from fat); FAT 4g (sat 1g,mono 0.5g,poly 0.3g); PROTEIN 5.7g; CHOLESTEROL 37mg; CALCIUM 128mg; SODIUM 312mg; FIBER 1.4g; IRON 3.3mg; CARBOHYDRATE 66.6g

from: Cooking Light, March 2006

Ingredients
Chicken:
Cooking spray
1 teaspoon chili powder
1/4 teaspoon salt
4 (6-ounce) skinless, boneless chicken breast halves

Dressing:
1/3 cup pomegranate juice
3 tablespoons red wine vinegar
2 teaspoons sugar
2 teaspoons canola oil
1/4 teaspoon salt
1/4 teaspoon crushed red pepper

Salad:
1 (5-ounce) package gourmet salad greens
1/2 cup thinly sliced red onion
3/4 cup orange sections (about 2 medium oranges)
1/3 cup dried cranberries
1/4 cup (1 ounce) crumbled Gorgonzola cheese

Directions
To prepare chicken, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Sprinkle chili powder and salt over chicken. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from skillet; let stand 3 minutes. Cut chicken across grain into thin slices; set aside.
To prepare dressing, combine juice and next 5 ingredients (through crushed red pepper) in a small bowl; stir well with whisk.
To prepare salad, place greens on a serving platter; top with onion, orange, cranberries, and chicken slices. Sprinkle evenly with cheese; pour dressing over salad.

Nutritional Info (2 C salad, 4.5 oz chicken, 2 T dressing(
CALORIES 333(18% from fat); FAT 6.7g (sat 2.3g,mono 2.4g,poly 1.2g); PROTEIN 42.2g; CHOLESTEROL 105mg; CALCIUM 115mg; SODIUM 527mg; FIBER 5.4g; IRON 2mg; CARBOHYDRATE 27.1g

Posted on

Berry French Toast

from Cooking Light

Ingredients
2 cups frozen blueberries
1 1/2 cups frozen blackberries
1 1/2 cups frozen raspberries
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
Cooking spray
1 cup fat-free milk
1 teaspoon vanilla extract
4 large egg whites, lightly beaten
1 large egg, lightly beaten
1 (8-ounce) loaf French bread, cut into 1-inch slices
1 tablespoon granulated sugar
1 tablespoon powdered sugar

Directions
Preheat oven to 350 degrees.
Combine first 6 ingredients in a 13 x 9- inch baking dish coated with cooking spray.
Combine milk, vanilla, egg whites, and egg in a large, shallow baking dish, stirring well with a whisk. Add bread, turning to coat. Let stand 5 minutes, turning bread occasionally. Arrange bread in a single layer over berries. Sprinkle evenly with 1 tablespoon granulated sugar. Bake at 350 degrees for 30 minutes or until golden brown and bubbly. Sprinkle evenly with powdered sugar.

Nutritional Info (1/6 recipe(
CALORIES 374(6% from fat); FAT 2.7g (sat 0.6g,mono 0.9g,poly 0.7g); PROTEIN 9.2g; CHOLESTEROL 36mg; CALCIUM 114mg; SODIUM 300mg; FIBER 7.4g; IRON 2.1mg; CARBOHYDRATE 80.4g

Posted on

Broiled Tilapia with Thai Coconut-Curry Sauce

from: Cooking Light November 1998

Ingredients
2 1/2 cups all-purpose flour
1 tablespoon ground ginger
2 teaspoons baking soda
1 teaspoon ground cinnamon
1 teaspoon ground cloves
1/4 teaspoon salt
1 cup granulated sugar
3/4 cup blackstrap molasses
3/4 cup apple cider
1/2 cup apple butter
1/4 cup vegetable oil
1/4 cup egg substitute or 1 egg white
1 1/3 cups shredded peeled Granny Smith apple (about 1 apple)
Cooking spray
1 tablespoon powdered sugar

Directions
Preheat oven to 350?.
Lightly spoon the flour into dry measuring cups; level with a knife. Combine the flour and the next 5 ingredients (flour through salt) in a bowl. Combine granulated sugar and next 5 ingredients (granulated sugar through egg substitute) in a large bowl; beat at medium speed of a mixer 2 minutes. Add flour mixture; beat until well-blended. Add apple; beat well. Pour batter into a 12-cup Bundt pan coated with cooking spray. Bake cake at 350? for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; invert cake onto a wire rack, and cool completely. Sift powdered sugar over cake.

Nutritional Info (1 slice(
CALORIES 219(16% from fat); FAT 3.8g (sat 0.7g,mono 1g,poly 1.7g); PROTEIN 2.5g; CHOLESTEROL 0.0mg; CALCIUM 141mg; SODIUM 210mg; FIBER 0.9g; IRON 3.8mg; CARBOHYDRATE 44.6g

from:

Ingredients
2 cups frozen blueberries
1 1/2 cups frozen blackberries
1 1/2 cups frozen raspberries
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
Cooking spray
1 cup fat-free milk
1 teaspoon vanilla extract
4 large egg whites, lightly beaten
1 large egg, lightly beaten
1 (8-ounce) loaf French bread, cut into 1-inch slices
1 tablespoon granulated sugar
1 tablespoon powdered sugar

Directions
Preheat oven to 350 degrees.
Combine first 6 ingredients in a 13 x 9- inch baking dish coated with cooking spray.
Combine milk, vanilla, egg whites, and egg in a large, shallow baking dish, stirring well with a whisk. Add bread, turning to coat. Let stand 5 minutes, turning bread occasionally. Arrange bread in a single layer over berries. Sprinkle evenly with 1 tablespoon granulated sugar. Bake at 350 degrees for 30 minutes or until golden brown and bubbly. Sprinkle evenly with powdered sugar.

Nutritional Info (1/6 recipe(
CALORIES 374(6% from fat); FAT 2.7g (sat 0.6g,mono 0.9g,poly 0.7g); PROTEIN 9.2g; CHOLESTEROL 36mg; CALCIUM 114mg; SODIUM 300mg; FIBER 7.4g; IRON 2.1mg; CARBOHYDRATE 80.4g

from:

Ingredients
1 teaspoon dark sesame oil, divided
2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 cup finely chopped red bell pepper
1 cup chopped green onions
1 teaspoon curry powder
2 teaspoons red curry paste
1/2 teaspoon ground cumin
4 teaspoons low-sodium soy sauce
1 tablespoon brown sugar
1/2 teaspoon salt, divided
1 (14-ounce) can light coconut milk
2 tablespoons chopped fresh cilantro
4 (6-ounce) tilapia fillets
Cooking spray
3 cups hot cooked basmati rice
4 lime wedges

Directions
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.

Nutritional Info (1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge(
CALORIES 506(30% from fat); FAT 17.1g (sat 5.9g,mono 6g,poly 2.5g); PROTEIN 29g; CHOLESTEROL 82mg; CALCIUM 47mg; SODIUM 616mg; FIBER 3.1g; IRON 2.7mg; CARBOHYDRATE 56.6g