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Coconut Curry Shrimp Cakes with Papaya-Lime Sauce

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

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Buttermilk-Banana Pancakes with Pomegranate Syrup

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

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

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Apples with Toffee Dip

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

Posted on

Soft Black Bean Tostadas

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

Posted on

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

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

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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

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Creamy Mushroom Phyllo Triangles

Ingredients
3/4 cup dried porcini mushrooms (about 3/4 ounce)
1 pound button mushrooms
1 large onion, cut into 1-inch pieces (about 8 ounces)
2 tablespoons olive oil
1 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
6 ounces 1/3-less-fat cream cheese
1/2 cup finely chopped flat-leaf parsley
24 (18 x 14-inch) sheets frozen phyllo dough, thawed
Olive oil-flavored cooking spray

Directions
Cover porcini mushrooms with boiling water in a bowl. Let stand 1 hour. Drain well; chop.
Place half of button mushrooms in a food processor; pulse 8 times or until finely chopped. Remove from processor. Repeat procedure with remaining button mushrooms. Add onion to processor; pulse 8 times or until finely chopped.

Heat oil in a large nonstick skillet over medium heat. Add onion; saute 5 minutes. Add button mushrooms; cook until mushrooms are tender and liquid evaporates (about 10 minutes). Stir in porcini mushrooms, oregano, salt, pepper, and nutmeg; cook for 2 minutes. Remove from heat. Add cheese; stir until cheese melts. Stir in parsley.

Preheat oven to 375?.

Place 1 phyllo sheet on a large cutting board or work surface (cover remaining phyllo to prevent drying). Cut sheet in half lengthwise; lightly coat with cooking spray. Fold each phyllo piece in half lengthwise to form a (3 1/2-inch-wide) strip. Spoon a level tablespoon of mushroom mixture onto 1 short end of each strip, leaving a 1-inch border. Fold 1 corner of edge with 1-inch border over mixture, forming a triangle; continue folding back and forth into a triangle to end of strip. Repeat procedure with remaining phyllo, cooking spray, and mushroom mixture. Place triangles, seam side down, on baking sheets coated with cooking spray. Lightly coat tops with cooking spray.

Bake at 375? for 20 minutes or until golden. Serve warm.

Nutritional Info (2 triangles(
CALORIES 49(37% from fat); FAT 2g (sat 0.8g,mono 1g,poly 0.2g); PROTEIN 1.5g; CHOLESTEROL 3mg; CALCIUM 7mg; SODIUM 97mg; FIBER 0.5g; IRON 0.6mg; CARBOHYDRATE 6.2g

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Apple Streudel

from: Cooking Light, October 1996

Ingredients
1/3 cup raisins
3 tablespoons amaretto (almond-flavored liqueur)
3 cups coarsely chopped peeled Granny Smith apple (about 1 pound)
1/3 cup sugar
3 tablespoons all-purpose flour
1/4 teaspoon ground cinnamon
8 sheets frozen phyllo dough, thawed
Butter-flavored cooking spray
2 cups vanilla low-fat ice cream
Fresh mint (optional)

Directions
Combine raisins and amaretto in a bowl. Microwave at high 1 1/2 minutes; drain well.
Combine raisins, apple, sugar, flour, and cinnamon in a bowl. Toss well, and set aside.
Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying); lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 7 phyllo sheets with cooking spray, placing one on top of the other. Place a sheet of plastic wrap over phyllo, pressing gently to seal sheets together; discard plastic wrap.
Spoon apple mixture along 1 long edge of phyllo, leaving a 2-inch border. Fold over the short edges of phyllo to cover 2 inches of apple mixture on each end.
Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel with cooking spray.
Bake at 350? for 35 minutes or until golden brown. Serve warm with ice cream. Garnish with fresh mint, if desired.

Nutritional Info (1/8 recipe, 1/4 C ice cream(
CALORIES 211(15% from fat); FAT 3.6g (sat 1.2g,mono 0.9g,poly 1.2g); PROTEIN 3.1g; CHOLESTEROL 5mg; CALCIUM 53mg; SODIUM 121mg; FIBER 1.5g; IRON 0.9mg; CARBOHYDRATE 40.3g