Lemon Butter Salmon & Broccoli Penne

Ingredients:

• 4 oz. salmon
• 3 oz. dry whole-grain penne pasta
• 1 1/2 C frozen broccoli florets
• 1 Tbsp butter, melted
• 4 Tbsp low-sodium vegetable broth or water
• 1 lemon, zested and juiced
• 1 garlic clove, minced

Directions:

• Broil or grill salmon for about 8 minutes per inch of thickness.  Cook pasta according to package directions.  Heat broccoli in microwave until warm, about 4 minutes.  Whisk together melted butter, broth or water, lemon zest and juice, and garlic.  Toss penne with broccoli and place cooked salmon on top.  Drizzle lemon-butter sauce over all.

Author: Fitness
Nutritional Facts:

• Calories 547
• Yields 1 serving

Rating:
Comments:

Stir-Fried Shrimp with Honey Walnuts

Ingredients:

• Honey Walnuts:
• 2/3 cup walnut halves
• 1/2 cup water
• 1 t ablespoon honey
  
  Shrimp:
• 1 lb large shrimp, shelled and deveined
• 1/4 cup dry sherry
• 1 tablespoon grated fresh ginger
• 3/4 cup chicken broth
• 3 tablespoons soy sauce
• 2 tablespoons ketchup
• 2 tablespoons sugar
• 2 tablespoons rice vinegar or white vinegar
• 1-1/2 tablespoons cornstarch
• 1 teaspoon dark Asian sesame oil
• 1/8 teaspoon ground red pepper
• 3 tablespoons vegetable oil
• 8 medium-size scallions, diagonally cut into 11/2-inch pieces
• 1 large sweet red pepper, cored, seeded and cut in 1-inch pieces
• 2 cloves garlic, finely chopped
• 1 pound snow peas, trimmed and strings removed
• Hot cooked rice (optional)
  
  Directions:
• Walnuts: Bring nuts, water and honey in small saucepan to boiling over medium heat; cook 5 to 8 minutes, until water boils away and nuts begin to sizzle. When coated, remove nuts to heat-proof plate to dry. (Can be prepared ahead.)
• Shrimp: Mix shrimp, 2 tablespoons sherry and ginger in bowl; refrigerate at least 1 hour.
• Combine remaining 2 tablespoons sherry, chicken broth, soy sauce, ketchup, sugar, vinegar, cornstarch, sesame oil and ground red pepper in small bowl.
• Heat 1 tablespoon oil in large skillet over high heat. Add honey walnuts to skillet; stir-fry until crisp and brown, about 2 or 3 minutes. Turn out onto heat-proof plate.
• Heat 1 tablespoon oil in same skillet. Drain shrimp. Add shrimp, scallions, red pepper and garlic to skillet; stir-fry 3 to 5 minutes or until vegetables are crisp-tender and shrimp are pink and curled. Remove to large platter; keep warm.
• Wipe out skillet. Heat remaining oil in skillet. Add snow peas; stir-fry 1 minute, just until tender. Return shrimp and vegetables to skillet. Stir in ketchup-cornstarch mixture. Bring to boiling; cook, stirring frequently, until thickened, 2 to 3 minutes.
• Serve shrimp over hot rice if desired. Top with honey walnuts.
  
  
  Author:  Family Circle

Nutritional Facts:

• Calories - 279
• Yields 6 servings

Rating:
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Lemon Herb Loaf Pan Chicken

Ingredients:

• 2x Chickens (2.5 to 3Lbs each)
• 4 Cloves Elephant garlic, quartered (or 8 cloves of regular garlic)
• 2x Lemons, quartered
• 1 1/2 cups Applesauce (no sugar added)
• 1/3 cup Favorite poultry dry rub
• 1/4 cup Worcestershire sauce
• 10 sprigs Thyme, rough-chopped (about 1/4 cup)
• 5 sprigs Rosemary, rough-chopped (about 1/4 cup)
• 5 sprigs Sage, rough-chopped(about 1/8 cup)

Directions:

• Prepare grill for indirect cooking over medium/high heat (350-375deg)
• Combine the lemons, garlic, herbs and 1 Tbs of the rub in a mixing bowl and stir to combine
• Combine the applesauce and Worcestershire sauce in a small bowl
• Remove the innards from each chicken, rinse them well, then pat the outside of each dry with paper towels
• Stuff each with half of the lemon, garlic and herb mixture
• Smear the entire outside of each chicken liberally with the applesauce mixture
• Coat the outside of each chicken equally with the remaining rub
• Set the chickens in a 9" x 13" disposable aluminum pan facing in opposite directions
• Cook the chickens indirect for 90 minutes
• Flip each chicken over in the pan and continue cooking for 30 minutes or until thigh temp is 180deg
• Flip each chicken over again and continue cooking for 10 minutes
• Remove pan from the grill, tent with foil and let the chickens rest for 15 minutes
• Serve

Author: Patio Daddio BBQ
Nutritional Facts:

Rating:
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Tex-Mex Chopped Salad

Ingredients:

• 1 pkg (10 oz) torn salad greens
• 3/4 C mexican style 2% milk finely shredded four cheese
• 1 avocado, chopped
• 1/4 C finely chopped red onions
• 1/4 C light ranch dressing
• 1/4 C medium salsa
• 1 C baked tortilla chips, coarsely broken

Directions:

• Combine first four ingredients in a large bowl.
• Mix dressing and salsa.  Add to salad; toss to coat.
• Add chips; mix lightly.  Serve immediately.

Author: Kraft.com
Nutritional Facts:

• Calories - 150
• Yields 6 servings
• Serving size - 1 1/3 C

Rating:
Comments:

Parmesan-Crusted Chicken Tenders

Ingredients:

• Canola or olive oil cooking spray
• 1/4 cup all-purpose flour
• 2 large eggs
• 1/2 cup finely shredded Parmesan cheese
• 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
• 1 pound chicken tenders
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 cup marinara sauce, heated

Directions:

• Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
• Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
• Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

Author: EatingWell.com
Nutritional Facts:

• Calories - 293
• Yields 4 servings

Rating:
Comments:

Smoked Salmon Dip

Ingredients:

• 1 (8-ounce) tub light cream cheese
• 2 tablespoons chopped fresh dill
• 1 tablespoon fresh lemon juice
• 4 ounces smoked salmon, chopped, divided
• Dill sprigs (optional)

Directions:

• Combine first 3 ingredients in a food processor. Add half of salmon; process until smooth. Fold in remaining half of salmon. Garnish with dill sprigs, if desired.

Author: CookingLight.com
Nutritional Facts:

• Calories - 56
• Yields 12 servings
• Serving size - 2 Tbsp

Rating:
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Rosemary Potatoes

Ingredients:

• 1 tablespoon butter
• 1 teaspoon bottled minced garlic
• 1 teaspoon dried rosemary
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 1/2 pounds red potatoes, quartered (about 4 cups

Directions:

• Place butter and garlic in an 8-inch square baking dish. Microwave at MEDIUM-HIGH (70% power) 45 seconds or until butter melts. Add rosemary, salt, pepper, and potatoes; toss well. Cover and microwave at HIGH for 15 minutes or until potatoes are tender.

Author: CookingLight.com
Nutritional Facts:

• Calories - 155
• Yields 4 servings
• Serving size - 3/4 C

Rating:
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Barley Pilaf with Sautéed Mushrooms

Ingredients:

• 1/2 cup dried porcini mushrooms (about 1/2 ounce)
• 1 cup boiling water
• 2 tablespoons olive oil, divided
• 3 cups chopped button mushrooms (about 8 ounces)
• 1/2 cup dry white wine
• 1/8 teaspoon black pepper
• 2 garlic cloves, minced
• 1 cup finely chopped onion
• 2 1/4 cups water
• 1 cup uncooked pearl barley
• 1/2 teaspoon salt
• 1/4 cup chopped fresh parsley
• 1 tablespoon butter
• 4 cups sliced button mushrooms (about 8 ounces)

Directions:

• Combine the dried porcini mushrooms and boiling water in a bowl; cover and let stand for 15 minutes. Drain in a sieve over a bowl, reserving mushroom liquid. Finely chop porcini mushrooms; set aside.
• Heat 1 tablespoon oil in a large cast-iron or heavy skillet over high heat. Add chopped button mushrooms; cook for 5 minutes or until browned, stirring occasionally. Reduce heat to medium. Add porcini mushrooms, wine, pepper, and garlic; cook 1 minute or until liquid almost evaporates. Remove from heat.
• Heat 1 tablespoon oil in a large sauce-pan over medium heat. Add onion; cook 3 minutes. Add reserved mushroom liquid, 2 1/4 cups water, porcini mixture, barley, and salt, and bring to a boil. Cover, reduce heat, and simmer 35 minutes or until barley is tender. Fluff with a fork; stir in parsley.
• Carefully melt butter in a cast-iron or heavy skillet over high heat. Add the sliced button mushrooms, and sauté for 5 minutes or until browned. Top the pilaf with sautéed mushrooms.

Author: CookingLight.com
Nutritional Facts:

• Calories - 322
• Yields 4 servings
• Serving size - 1 1/4 C pilaf and 1/4 C mushrooms

Rating:
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Fire and Spice Ham

Ingredients:

• 1 (5 1/2- to 6-pound) 33%-less-sodium smoked, fully cooked ham half
• Cooking spray
• 1/2 cup red pepper jelly
• 1/2 cup pineapple preserves
• 1/4 cup packed brown sugar
• 1/4 teaspoon ground cloves

Directions:

• Preheat oven to 425°.
• Trim fat and rind from ham half. Score outside of ham in a diamond pattern. Place ham on a broiler pan coated with cooking spray. Combine jelly and remaining ingredients, stirring with a whisk until well blended. Brush about one-third of jelly mixture over ham.
• Bake at 425° for 5 minutes. Reduce oven temperature to 325° (do not remove ham from oven); bake an additional 45 minutes, basting ham with jelly mixture every 15 minutes. Transfer ham to a serving platter; let stand 15 minutes before slicing.

Author: CookingLight.com
Nutritional Facts:

• Calories - 188
• Yields 18 servings
• Serving size - about 3 oz.

Rating:
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Salmon Tacos

Ingredients:

• 14 t0 16 oz. cooked salmon, flaked
• 1 Tbsp lime juice
• 8 -  6 inch corn tortillas, warmed
• 1 C packaged shredded cabbage with carrot (coleslaw mix)
• 1/2 C thinly sliced red sweet pepper
• 1 recipe Sour Cream Drizzle (recipe below)
• Snipped fresh cilantro (optional)
• Lime wedges (optional)

Directions:

• In small bowl, toss together salmon and lime juice until combined.
• Place two tortillas on each of four serving plates.  Top half of each tortilla with cabbage, sweet pepper, and salmon mixture.  Fold remaining half of each tortilla over salmon mixture to form a taco.  To each taco with Sour Cream Drizzle.  If desired, sprinkle with snipped cilantro and serve with lime wedges.
• Sour Cream Drizzle - In a small bowl, stir together 1/3 C light dairy sour cream, 1 Tbsp snipped fresh cilantro, 1 Tbsp lime juice, 1/8 tsp salt and 1/8 tsp ground chipotle chile pepper or chili powder.

Author: DiabeticLiving.com
Nutritional Facts:

• Calories - 354
• Yields 4 servings
• Serving size - 2 tacos

Rating:
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Turkey and Granny Smith Apple Sandwich

Ingredients:

• 3 oz. deli turkey
• 1/2 granny smith apple, thinly sliced
• 1/2 C salad greens
• 1 Tbsp Dijon mustard
• 2 slices whole wheat bread

Directions:

• Assemble all ingredients into a sandwich.

Author: FamilyCircle.com
Nutritional Facts:

Rating:
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Greek Yogurt with Honey

Ingredients:

• 1 C plain, non-fat Greek yogurt
• 2 Tbsp roasted, unsalted sunflower seeds
• 1 Tbsp honey

Directions:

• Mix all ingredients together.
• Good for a morning snack.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 277

Rating:
Comments:

Pizza Tortilla Rolls

Ingredients:

• 3/4 cup  chopped onion
• 1/2 cup  chopped green sweet pepper
• 1 tablespoon  margarine or butter
• 1/2 teaspoon  dried Italian seasoning, crushed
• 1/4 teaspoon  crushed red pepper
• 6   7-inch flour tortillas
• 1 8-ounce  can pizza sauce
• 1 8-ounce  package shredded 4-cheese pizza cheese (2 cups)
• 1 tablespoon  cooking oil
• 2 tablespoons  grated Parmesan cheese

Directions:

• Cook onion and sweet pepper in margarine or butter in a skillet until vegetables are tender. Stir in Italian seasoning and crushed pepper.
• Spread each tortilla with about 1 tablespoon of the pizza sauce, spreading sauce to about 1/2 inch from edges (reserve remaining sauce). Divide onion-pepper mixture among the tortillas, spooning it evenly atop the sauce. Sprinkle the pizza cheese evenly over the onion-pepper mixture, leaving a 1/2-inch border around the edges. 
• Roll up tortillas from one side and place on a foil-lined baking sheet with seam sides down. Brush lightly with a little cooking oil. Sprinkle with the Parmesan cheese. 
• Bake in a 400 degree F oven about 8 minutes or until cheese is melted. Meanwhile, heat remaining pizza sauce in a small saucepan. To serve, use a sharp knife to cut each tortilla roll into four pieces. Serve warm with the heated pizza sauce for dipping. Makes 24 appetizers.

Author: Better Homes and Gardens
Nutritional Facts:

• Calories - 65
• Yields 24 servings

Rating:
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Ancho Glazed Salmon

Ingredients:

• 2  medium  sweet potatoes
• 1  Tbsp.  sugar
• 1  tsp.  salt
• 1  tsp.  ground cumin
• 1  tsp.  ground ancho chili pepper or chili powder
• Olive oil cooking spray
• 4  5- to 6-oz.  skinless salmon fillets
• 2  Tbsp.  fresh cilantro sprigs

Directions:

• Preheat broiler. Scrub potatoes. Halve lengthwise; cut in 1.4-inch slices. Place on greased rack of unheated broiler pan. In bowl combine sugar, salt, cumin, and chili pepper. Coat potatoes with cooking spray; sprinkle both sides with half the spice mixture. Broil 4 inches from heat 10 minutes or until tender; turn once midway through cooking.
• Meanwhile, rinse salmon; pat dry. Sprinkle with remaining spice. In skillet cook fish in 1 tablespoon hot olive oil over medium heat 8 to 12 minutes or until fish flakes when tested with fork; turn once midway through cooking. Add cilantro. Serves 4.

Author: Better Homes and Gardens
Nutritional Facts:

• Calories - 363
• Yields 4 servings

Rating:
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Corn Muffins

Ingredients:

• 1-1/4  cups  cornmeal
• 1  cup  all-purpose flour
• 1/4  cup  sugar
• 1-1/4  teaspoons  salt
• 2  teaspoons  baking powder
• 2  eggs, lightly beaten
• 1/4  cup  vegetable oil
• 1/4  teaspoon  hot-pepper sauce
• 1 cup  milk
• 1 cup  shredded pepper-Jack cheese (about 4 ounces)
• 1 cup  fresh corn kernels

Directions:

• Heat oven to 425°F. Coat 2 mini-muffin pans with nonstick cooking spray.
• Blend cornmeal, flour, sugar, salt and baking powder in a large bowl.
• Stir together eggs, oil, hot pepper sauce, milk, 1/2 cup of the cheese and the corn in a small bowl. Stir into cornmeal mixture just until dry ingredients are moistened. Divide evenly among prepared muffin cups, 1/3 cup per indentation. Sprinkle muffins evenly with remaining cheese.
• Bake at 425°F for 15 to 17 minutes or until a wooden toothpick inserted in center comes out slightly moist with crumbs attached. Run a thin knife around edge of muffins and remove to a wire rack to cool. Serve slightly warm.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 116
• Yields - 24 mini muffins

Rating:
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Pecan Streusel Coffee Cake

Ingredients:

• 1/2  cup  chopped pecans
• 1/2  cup  light-brown sugar
• 1 1/4  teaspoons  ground cinnamon
• 2 1/2  cups  all-purpose flour
• 1 1/2  teaspoons  baking powder
• 1 1/2  teaspoons  baking soda
• 1/4  teaspoon  salt
• 6  tablespoons  unsalted butter, softened
• 1/2  cup  Splenda for Baking
• 2  eggs
• 4  egg whites
• 1 1/2  teaspoons  vanilla extract
• 2  containers (6 ounces each)  fat-free plain yogurt

Directions:

• Heat oven to 350 degrees F. Coat a 10-inch tube pan with nonstick cooking spray.
• Combine pecans, brown sugar and cinnamon in small bowl. Set aside.
• In a large bowl, whisk together flour, baking powder, baking soda and salt.
• In a second large bowl, beat butter and Splenda on medium speed until fluffy. Add eggs and egg whites, one at a time, beating well after each addition. Beat in vanilla.
• Reduce speed to low and alternately beat in flour mixture and yogurt, beginning and ending with flour mixture.
• Spread half of the batter into prepared pan and sprinkle evenly with half of pecan mixture. Carefully spread remaining batter over top and sprinkle with remaining pecan mixture.
• Bake at 350 degrees F. for 50 to 55 minutes or until a toothpick inserted in cake comes out clean. Cool on a wire rack for 20 minutes. Gently remove side from pan. Run a small sharp knife around bottom and center and cool completely before removing from pan.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 206
• Yields 16 servings

Rating:
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Chipotle Chicken Wagon Wheels

Ingredients:

• 1  tablespoon  vegetable oil
• 1-1/2  pounds  boneless, skinless chicken breasts, cut into 1-1/2-inch pieces
• 1/2  red onion, thinly sliced
• 2  cloves  garlic, peeled and chopped
• 1  can (14-1/2 ounces)  diced tomatoes, drained
• 3/4  cup  fat-free half-and-half
• 2  chipotle peppers in adobo, seeded and chopped
• 3/4  teaspoon  salt
• 2  tablespoons  chopped cilantro
• 1  pound  wagon wheel pasta

Directions:

• Heat a large nonstick skillet over medium-high heat. Add oil and chicken. Cook 5 minutes, turning after 3 minutes. Add onion and garlic; cook 3 minutes. Stir in tomatoes, half-and-half, chipotle and salt. Simmer, uncovered, 4 minutes, stirring occasionally. Add cilantro.
• Meanwhile, cook pasta following package directions, about 12 minutes. Drain, reserving 1/2 cup of the cooking water.
• Toss pasta with sauce. Add reserved water as needed to thin out sauce.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 467
• Yields 6 servings

Rating:
Comments:

Creamy Rotini and Salmon

Ingredients:

• 1/2  pound  salmon fillet (1 piece)
• 1  box (14-1/2-ounces)  omega-3-enriched rotini pasta (such as Barilla)
• 2  cups  fat-free half-and-half
• 2  teaspoons  cornstarch
• 1/4  teaspoon  salt
• 1/4  teaspoon  ground nutmeg
• 1/8  teaspoon  cayenne pepper
• 1  box (10 ounces)  frozen pean, thawed
• 1/2  cup  grated Parmesan cheese
• 1/3  cup  toasted walnuts, coarsely chopped

Directions:

• Heat oven to 450°. Coat a small baking pan with nonstick cooking spray. Add salmon to pan and bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Keep warm.
• Meanwhile, cook pasta following package directions. Drain and return to pot.
• While pasta is cooking, whisk together half-and-half, cornstarch, salt, nutmeg and cayenne. Place in medium-size saucepan and bring to a boil. Simmer on low for 1 minute until sauce thickens. Add peas and simmer for an additional minute, until peas are heated through. Remove from heat; stir in 1/4 cup of the Parmesan cheese.
• Stir sauce into drained pasta. Remove skin from salmon and discard. Flake salmon into bite-size pieces and gently stir into pasta. Top with remaining 1/4 cup cheese and the nuts and serve.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 479
• Yields 6 servings

Rating:
Comments:

Chicken and Broccoli Alfredo

Ingredients:

• 1  pound  boneless, skinless chicken breast, cut into 1-inch pieces
• 1  large onion, chopped
• 4  cups  broccoli florets
• 1  can (14.5 ounces)  petite diced tomatoes, drained
• 1/4  cup  reduced-fat scallion and chive cream cheese (such as Philadelphia)
• 1  tablespoon plus 1 teaspoon  olive oil
• 1/2  teaspoon  salt
• 1/4  teaspoon  black pepper
• 1  tablespoon  flour
• 1/2  teaspoon  dried thyme

Directions:

• Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan and cook for 4 minutes or until browned. Remove chicken from skillet.
• Reduce heat to medium and add 1 teaspoon oil, onion and 1/4 teaspoon each salt and pepper to skillet and cook for 5 minutes or until softened. Add flour to skillet and cook 1 minute, stirring. Add broccoli, thyme and 1/2 cup water to skillet. Cover; cook for 4 minutes or until broccoli is crisp-tender.
• Remove cover and add chicken, remaining 1/4 teaspoon salt, tomatoes and cream cheese to pan; stir until well blended.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 272
• Yields 4 servings

Rating:
Comments:

Spicy Chicken & Mushrooms

Ingredients:

• 1  tablespoon  olive oil
• 2  cloves  garlic, minced
• 1  tablespoon  minced ginger
• 2  cups  sliced mushrooms
• 4  scallions, sliced
• 1/2  teaspoon  red pepper flakes
• 1/2  teaspoon  each salt and black pepper
• 1  pound  boneless, skinless chicken breasts, cut into 1/2-inch pieces
• 1-1/2  tablespoons  low-sodium soy sauce
• 1  tablespoon  rice vinegar
• 1/2  cup  chopped cilantro
• 3  cups  cooked rice (optional)

Directions:

• Heat oil in a medium-size skillet over medium heat. Add garlic and ginger to pan; cook 1 minute. Stir in mushrooms, scallions, red pepper flakes and 1/4 teaspoon each of the salt and pepper; cook 3 minutes, stirring often.
• Reduce heat to medium. Add chicken to pan and sprinkle with remaining 1/4 teaspoon each salt and pepper. Cook, stirring, for 4 minutes or until cooked through.
• Stir in soy sauce, vinegar and cilantro; cook 2 minutes. Serve with rice, if desired.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 176
• Yields 4 servings

Rating:
Comments:

Classic Cole Slaw

Ingredients:

• 1/2  green cabbage (about 1-1/2 pounds)
• 1 C  shredded carrots
• 1/2 C    light mayonnaise
• 1/2 C  sour cream
• 1/4 C  sugar
• 2 Tbsp fresh lemon juice (1/2 lemon)
• 1/2 tsp celery seed
• 1/4 tsp salt

Directions:

• Cut cabbage in quarters and cut out tough stem. Thinly slice into shred. Combine with carrots in large bowl.
• In a small bowl, whisk the mayo, sour cream, sugar, lemon juice, celery seed and salt until blended. Toss with cabbage mixture in bowl. Cover bowl with plastic; refrigerate at least an hour.

Author: FamilyCircle.com
Nutritional Facts:

• Calories - 137
• Yields 8 servings

Rating:
Comments: