Honey Vinaigrette

Use leftover vinaigrette as a marinade for chicken or to dress a salad later in the week.

Yield: about 2/3 cup (serving size: 1 tablespoon)

Ingredients
1/4 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons olive oil
1 1/2 tablespoons white balsamic or white wine vinegar
1 tablespoon honey
1 tablespoon minced shallots
2 teaspoons minced fresh tarragon
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Preparation
Combine all ingredients, stirring well with a whisk. Cover and chill at least 30 minutes.

Note: Store, covered, in the refrigerator for up to a week.

Asian Vinaigrette

Yield: 1 cup


Ingredients
1/4 cup minced red onion
2 garlic cloves, minced
2 teaspoons sugar
2 teaspoons grated fresh ginger
1/4 cup rice wine vinegar
1/4 cup peanut oil
3 tablespoons soy sauce
2 1/2 tablespoons dark sesame oil
Preparation
Combine all ingredients in a jar; cover tightly. Shake vigorously.

Sun-Dried Tomato Vinaigrette

Yield: 1 3/4 cups (serving size: 2 tablespoons)

Ingredients
1 cup sun-dried tomatoes, packed without oil (about 2 ounces)
2 cups boiling water
3/4 cup water
3/4 cup no-salt-added tomato juice
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon tomato paste
1/2 teaspoon pepper
1/4 teaspoon salt
1 garlic clove, peeled

Preparation
Combine sun-dried tomatoes and 2 cups boiling water in a bowl; let stand 20 minutes. Drain.
Place sun-dried tomatoes, 3/4 cup water, and next 7 ingredients (3/4 cup water through garlic) in a food processor or blender; process until smooth.

Brown Sugar-Cider Vinaigrette

Yield: Makes about 1 cup

Ingredients
2/3 cup canola oil
1/3 cup apple cider vinegar
2 green onions, minced
3 tablespoons light brown sugar
3 tablespoons chopped fresh basil
1 tablespoon Dijon mustard
1/2 teaspoon dried crushed red pepper
1/4 teaspoon salt

Preparation
1. Whisk together all ingredients until blended.

Orange Vinaigrette

Yield: 3/4 cup

Ingredients
1/4 cup fresh orange juice
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 teaspoon grated orange rind
1 teaspoon Dijon mustard
1/2 cup olive oil

Preparation
Whisk together first 5 ingredients; gradually whisk in olive oil until well blended.

Balsamic Vinaigrette

Ingredients
1/2 cup basil leaves
1/3 cup balsamic vinegar or sherry vinegar
1/3 cup finely chopped shallots
1/4 cup water
2 tablespoons honey
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper

Preparation
Place of the all ingredients in a blender; process until smooth.
Note: Vinaigrette will keep in the refrigerator for up to a week.

Mustard Vinaigrette

Yield: Makes 3/4 cup

Ingredients
2 tablespoons red wine vinegar
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
2 teaspoons minced garlic
9 tablespoons olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground pepper

Preparation
Combine first 4 ingredients in a bowl. Whisk in oil; stir in salt and pepper.

Maple-Cider Vinaigrette

Ingredients
1/3 cup cider vinegar
2 tablespoons pure maple syrup
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2/3 cup olive oil

Whisk together first 5 ingredients. Gradually whisk in oil until completely blended. Cover and refrigerate up to 3 days.

Curried Squash & Chicken Soup

Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.

2 servings, 1 3/4 cups each
Active Time: 15 minutes
Total Time: 20 minutes

Ingredients
1 10-ounce package frozen pureed winter squash
1/2 cup lite coconut milk, (see Tips for Two)
1/2 cup water
8 ounces boneless, skinless chicken breast, thinly sliced
1 6-ounce bag baby spinach
2 teaspoons lime juice
2 teaspoons brown sugar
1/2-1 teaspoon Thai red curry paste, (see Note)
1/4 teaspoon salt

Preparation
Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer.

Tips & Notes
Tips for Two: Refrigerate coconut milk for up to 4 days or freeze for up to 2 months. Drizzle on sliced fresh fruit; use as some of the liquid for cooking rice.
Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

Nutrition
Per serving: 274 calories; 7 g fat (4 g sat, 1 g mono); 63 mg cholesterol; 22 g carbohydrates; 28 g protein; 6 g fiber; 453 mg sodium; 1288 mg potassium.

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (70% dv), Folate (49% dv), Potassium (37% dv).

Exchanges: 1 starch, 2 vegetable, 3 very lean meat, 1 fat

From: http://www.eatingwell.com/recipes/curried_squash_chicken_soup.html

Apple-&-Leek-Stuffed Pork Tenderloin

Active Time: 1 hour 10 minutes
Total Time: 1 hour 10 minutes
4 servings

Ingredients
2 tablespoons extra-virgin olive oil, plus 1 teaspoon, divided
1 cup chopped leek, white and light green parts only, rinsed
1 sweet apple, such as Braeburn, Honeycrisp or Macoun, peeled and chopped
1 teaspoon chopped fresh thyme, plus 1 sprig, divided
3/4 teaspoon salt, divided
3/4 teaspoon freshly ground pepper, divided
1-1 1/4 pounds pork tenderloin, trimmed
2 cloves garlic, peeled
1/2 cup applejack or apple brandy
2 cups apple cider
2 teaspoons cornstarch
2 teaspoons Dijon mustard

Preparation

1. Preheat oven to 450°F.
2. Heat 1 tablespoon oil in a large skillet over medium heat. Add leek and cook, stirring, until beginning to soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out the pan.
3. To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book.
4. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4-inch thickness.
5. Spread the apple mixture in the center of the pork, leaving a 1-inch border all around.
6. Starting at a long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper.
7. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Reduce the heat to medium and brown the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed baking sheet (set the pan aside). Place in the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, about 15 minutes. Let rest on a clean cutting board for 5 minutes.
8. Meanwhile, prepare the sauce. Crush garlic with the flat side of a knife. Return the pan to medium-high heat. Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard the garlic and thyme. Whisk in mustard and any juice from the baking sheet. Slice the pork and serve with the sauce.
   
   Nutrition
   Per serving: 366 calories; 11 g fat (2 g sat, 7 g mono); 74 mg cholesterol; 27 g carbohydrates; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium.
   
   2 Carbohydrate Serving
   
   Exchanges: 1 vegetable, 1 1/2 fruit, 3 lean meat, 1 fat
   

Creamy Feta-Spinach Dip

We've updated the classic spinach dip by adding tangy feta and omitting the artichokes and much of the fat.

Yield
2 cups (serving size: 1/4 cup)

Ingredients
1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1 1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh Dill (optional)
Preparation
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into the bowl of a food processor using a rubber spatula. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once. Spoon yogurt mixture into a medium bowl, and stir in the spinach, minced dill, and pepper. Cover and chill. Garnish with fresh dill, if desired.

Nutritional Information
Calories:78 (62% from fat)
Fat:5.4g (sat 3.4g,mono 1.4g,poly 0.2g)
Protein:4.2g
Carbohydrate:3.6g
Fiber:0.4g
Cholesterol:20mg
Iron:0.4mg
Sodium:178mg
Calcium:130mg

Jim Fobel, Cooking Light, JANUARY 2000

Orange Chipotle-Spiced Pecan Mix

Prepare a batch of this smoky-sweet mix to have on hand when visitors drop by. Or pack them into handsome jars to give as gifts.

Yield
2 1/2 cups (serving size: 2 tablespoons)

Ingredients
1 tablespoon grated orange rind
1 tablespoon fresh orange juice
1 large egg white
2 cups pecan halves
1 tablespoon dark brown sugar
1 teaspoon kosher salt
1/2 teaspoon ground chipotle chile pepper
Cooking spray
1/2 cup sweetened dried cranberries

Preparation
1. Preheat oven to 225°.
2. Combine first 3 ingredients in a medium bowl; stir with a whisk. Stir in pecans. Combine sugar, salt, and pepper. Add to pecan mixture; toss well. Spread mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 225° for 1 hour, stirring occasionally. Remove from oven; cool completely. Stir in cranberries.

Note: Store in an airtight container for up to one week.

Nutritional Information
Calories:
91 (76% from fat)
Fat:
7.7g (sat 0.7g,mono 4.6g,poly 2.4g)
Protein:
1.2g
Carbohydrate:
4.8g
Fiber:
0.8g
Cholesterol:
0.0mg
Iron:
0.3mg
Sodium:
98mg
Calcium:
1mg
Laura Zapalowski, Cooking Light, NOVEMBER 2008

Feijoada Recipe

This hearty Feijoada stew is the national dish of Brazil. It's loaded with black beans, pork, bacon, sausage, ham, and beef. Plan ahead to soak the beans overnight. This recipe takes some time to cook, but the result is well worth it.

Prep Time: 30 minutes

Cook Time: 3 hours,

Ingredients:

2 cups (1 pound) black beans, rinsed and picked over

3/4 pound pork butt or shoulder, trimmed of fat

6 ounces slab bacon

1/2 pound smoked pork sausages

1/2 pound hot Portuguese sausage such as linguica

1 or 2 pounds ham hock or shank, cut into 1-inch rounds

1 large yellow onion, chopped

2 to 4 ounces dried beef carne seca, minced (optional; see Note)

.

For the Seasonings:

3 garlic cloves, minced and sauteed in 1 tablespoon vegetable oil

6 green onions, including tops, chopped

1 yellow onion, chopped

Large handful of chopped fresh parsley (about 1/2 cup)

2 bay leaves, crumbled

1-1/2 tablespoons dried oregano, crushed

Salt and ground black pepper

Chopped fresh cilantro or parsley

Preparation:

Soak the black beans overnight in water to cover by several inches. Drain.

Place the drained black beans in a saucepan and add water to cover by 3 inches. Bring to a boil, reduce the heat to low, cover, and simmer until the beans are tender, 2 to 2-1/2 hours. Add additional water as needed to keep the beans covered.

While the black beans are cooking, prepare the meats. Preheat an oven to 375 degrees F. Dice the pork butt or shoulder and the bacon into 1/2-inch cubes. Place the pork, whole sausages, and bacon in a large baking pan. Roast until well done. The sausages will be ready after 35 to 40 minutes and the other meats after 45 to 60 minutes.

Cook the ham hock at the same time as the meats are roasting. In a saucepan, combine the ham hock rounds and onion with water to cover. Bring to a boil, reduce the heat to a simmer, and cook until tender, about 1 hour. Remove the ham hock rounds from the water and remove the meat from the bones, if desired; set aside. Or leave the rounds intact for serving alongside the black beans. Strain the cooking liquid into a bowl. Add the strained onions from the liquid to the beans. Add the cooking liquid to the beans if needed to keep them immersed.

Once the black beans are almost cooked, check to make sure there is plenty of cooking liquid in the pot. It should be rather soupy at this point. Stir in the beef carne seca. Cut the sausages into rounds and add them and all the other cooked meats to the pot. Then add all of the seasonings to the pot, including salt and pepper to taste. Simmer for another 30 minutes, or until the beans are very tender.

Taste and adjust the seasonings. Sprinkle with chopped cilantro or parsley just before serving.

NOTE: Using dried beef adds complexity to the richness of this dish, but its inclusion is optional. If dried beef isn't available at your butcher, Armour makes a ground compressed dried beef sold in 2-1/2-ounce jars. Soak it in warm water to cover for 15 minutes to rinse off some of the salt.

Yield: 8 servings

Per serving: Calories: 665, Fat: 34g, Carbohydrates: 45g, Cholesterol: 107mg, Sodium: 801mg, Protein: 45g, Fiber: 12g, % Cal. from Fat: 46%, % Cal. from Carbs: 27%

Basil and Parmesan Dip

Basil and Parmesan are a classic flavor combination typically found in pesto. We've added sour cream to create a creamy alternative to snack on. Use sweet Italian or lemon basil.

Yield
8 servings (serving size: 2 1/2 tablespoons dip and 8 pita chips)

Ingredients
4 (6-inch) pitas
Cooking spray
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon salt
1 cup lightly packed basil leaves (about 1/2 ounce)
3/4 cup finely grated Parmigiano-Reggiano cheese
3/4 cup reduced-fat sour cream (you can also use Greek Yogurt)
2 teaspoons fresh lemon juice
1 garlic clove, minced
Basil sprigs (optional)
Preparation
1. Preheat oven to 375°.

2. Split pitas; cut each half into 8 wedges. Place wedges on a baking sheet. Coat with cooking spray; sprinkle with 1/4 teaspoon pepper and salt. Bake at 375° for 12 minutes or until crisp.

3. Combine remaining 1/4 teaspoon pepper, basil, and next 4 ingredients (through garlic) in a blender or food processor; process until smooth. Scrape into a serving bowl using a rubber spatula. Garnish with basil sprigs, if desired. Serve with pita chips.

Nutritional Information
Calories:153
Fat:5.3g (sat 3.1g,mono 0.7g,poly 0.3g)
Protein:6.8g
Carbohydrate:19.1g
Fiber:0.9g
Cholesterol:18mg
Iron:1.1mg
Sodium:362mg
Calcium:156mg
Joanne Weir, Cooking Light, JULY 2009

Asian Barbecue Chicken

"This is a recipe I love to make for family and friends. I usually serve it with roasted sesame asparagus and a sesame-noodle salad. Let the chicken marinate overnight for best results." -Jen McDonald, Centerville, VA

Yield
4 servings (serving size: 2 thighs)

Ingredients
1/4 cup packed brown sugar
1/4 cup low-sodium soy sauce
1 tablespoon fresh lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon curry powder
3 garlic cloves, minced
8 (6-ounce) chicken thighs, skinned
Cooking spray
Lime wedges (optional)
Green onion tops (optional)
Preparation
Combine first 6 ingredients in a large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally.

Prepare grill.

Remove chicken from bag, reserving marinade. Place marinade in a small saucepan. Bring to a boil; cook 1 minute.

Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done, turning and basting frequently with the marinade. Garnish with lime wedges and green onion tops, if desired.

Nutritional Information
Calories:297 (23% from fat)
Fat:7.7g (sat 2g,mono 2.4g,poly 1.9g)
Protein:39.2g
Carbohydrate:16.1g
Fiber:0.4g
Cholesterol:161mg
Iron:2.7mg
Sodium:706mg
Calcium:39mg

From: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=698696

Triple-Berry Popsicles

We couldn't believe how simple it was to make these frozen treats. You can strain out the seeds if you like, but we love the texture they lend to the popsicles. Feel free to use boysenberries, pitted cherries, or other favorites instead of the combination of fruits here. Prep and Cook Time: 20 minutes, plus at least 8 hours of freezing time. Notes: Simple syrup (sugar water) makes the popsicles less icy and more velvety than sugar alone. (If you don't have time to make the syrup, just add 1/3 cup undissolved sugar to the purée in step 2.) You will need 10 (4-oz.) popsicle molds and 10 popsicle sticks for this recipe.

Yield
Makes 10 popsicles

Ingredients
2/3 cup sugar (see Notes)
1 cup blueberries
1 cup strawberries, hulled and sliced
1 cup raspberries
1/4 cup fresh lemon juice
Preparation
1. Put sugar and 1/3 cup water in a small saucepan and bring to boil over high heat, stirring until sugar is dissolved. Set aside.

2. Combine blueberries, strawberries, raspberries, and lemon juice in a blender and purée until smooth, about 30 seconds. Add 1/3 cup simple syrup and blend just until combined. (Save remaining syrup for another use, such as sweetening iced tea.)

3. Transfer purée to popsicle molds (see Notes) and freeze 4 hours. Insert popsicle sticks and freeze an additional 4 to 6 hours, or until frozen solid.

Note: Nutritional analysis is per popsicle.

Nutritional Information
Calories:44 (4% from fat)
Protein:0.3g
Fat:0.2g (sat 0.0)
Carbohydrate:11g
Fiber:1.3g
Sodium:6.4mg
Cholesterol:0.0mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1816280

Tandoori Kebabs

Notes: For vegetarian kebabs, Hema Alur-Kundargi uses Indian paneer cheese or nigari (firm-pressed) tofu. You can prepare the kebabs (through step 3) up to 2 hours before grilling; cover and chill.

Yield
Makes 8 servings

Ingredients
2 cups plain nonfat yogurt
1 red bell pepper (10 oz.)
1 red onion (6 oz.)
1 pound peeled, cored fresh pineapple
1 pound boned, skinned chicken breast, paneer cheese, or nigari tofu (see notes)
1 tablespoon tandoori masala, purchased or homemade (recipe follows)
Raita (recipe follows)
Preparation
1. Line a colander with a double layer of cheesecloth or four layers of paper towels; set colander in a sink or over a large bowl. Empty yogurt into lined colander and let drain about 30 minutes.

2. Meanwhile, rinse, stem, and seed bell pepper; cut into 1-inch squares. Peel onion and cut into 1-inch chunks, separating layers. Cut pineapple into 1-inch chunks. If using chicken, rinse and pat dry. Cut chicken, cheese, or tofu into 1-inch chunks.

3. In a large bowl, mix drained yogurt with tandoori masala. If using chicken, scoop out 1/2 cup yogurt mixture and combine with chicken in a small bowl. Gently mix bell pepper, onion, pineapple, and cheese or tofu, if using, into yogurt mixture in large bowl. Cover and chill at least 30 minutes or up to 2 hours. Thread vegetables, pineapple, and chicken, cheese, or tofu onto metal or soaked wooden skewers, alternating items.

4. Lay kebabs on an oiled grill over a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once, until vegetables are browned on both sides and chicken is no longer pink in the center (cut to test), 8 to 10 minutes. Transfer to a platter. Serve hot or warm, with raita to add at the table.

Tandoori masala: In a small bowl, combine 1 teaspoon each ground cumin and ground coriander, 1/4 teaspoon each ground cloves and cayenne, and 1/8 teaspoon each ground nutmeg, ground pepper, and ground cinnamon; mix well.

Raita: In a bowl, mix 3/4 cup plain nonfat yogurt with 1/2 teaspoon each ground cumin, sugar, and salt. Gently stir in 1/4 cup each finely chopped cucumber, tomato, and onion. Makes about 1 1/4 cups.

Nutritional analysis per serving with chicken.

Nutritional Information
Calories:156 (7% from fat)
Protein:18g
Fat:1.2g (sat 0.3)
Carbohydrate:18g
Fiber:1.7g
Sodium:246mg
Cholesterol:34mg

From: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=633335

Shrimp Biryani

This layered rice dish is one of many recipes Zinobia Lakhani learned from her late mother-in-law. To toast saffron, stir in a small dry frying pan over medium heat until fragrant, 30 to 60 seconds.

Yield
MAKES: 4 to 6 servings

Ingredients
2 tablespoons vegetable oil
1/2 cup chopped raw cashews
6 whole cardamom pods, crushed
4 dried bay leaves
1 cinnamon stick (about 2 in.)
1 teaspoon cumin seeds
2 onions (1 lb. total), peeled and chopped
1 tablespoon minced garlic
1 1/2 pounds peeled, deveined shrimp (31 to 40 per lb.), rinsed
1/2 teaspoon each chili powder, turmeric, and pepper
About 1/2 teaspoon salt
1 cup plain whole-milk yogurt
2 cups basmati rice
2/3 cup lemon juice
1/2 teaspoon saffron threads, toasted
Raita (see below)

Preparation
1. Pour 1 tablespoon oil into a 10- to 12-inch pan over medium heat. Add cashews, cardamom, bay leaves, cinnamon stick, and cumin seeds; stir until fragrant, about 2 minutes. Pour into a bowl.

2. In pan, heat remaining tablespoon oil over medium-high heat. Add onions and garlic; stir until limp, 5 to 8 minutes.

3. Stir in shrimp, chili powder, turmeric, pepper, 1/2 teaspoon salt, and nut-spice mixture. Cook, stirring frequently, just until shrimp begin to turn pink, 2 to 3 minutes. Reduce heat to medium; stir in yogurt. Cook, stirring often, until most liquid has evaporated, about 15 minutes. Remove bay leaves and cinnamon stick.

4. Meanwhile, in a 5- to 6-quart pan over high heat, bring 2 1/2 quarts water to a boil. Add rice; boil uncovered until almost tender, 7 to 8 minutes. Drain and pour into a bowl. Stir in the lemon juice and salt to taste.

5. In a buttered 3 1/2-quart baking dish, spread about 1/3 of rice mixture level. Top with 1/2 shrimp mixture, spreading level. Repeat layers, ending with rice. Sprinkle evenly with saffron threads. Cover tightly with foil.

6. Bake biryani in a 350° oven until center is hot and rice is tender to bite, 20 to 25 minutes. Serve immediately, with raita.

Nutritional Information
Calories:528 (27% from fat)
Protein:36g
Fat:16g (sat 3.5)
Carbohydrate:67g
Fiber:2.7g
Sodium:532mg
Cholesterol:182mg

Raita Recipe
This recipe goes with Shrimp Biryani

Ingredients
1 cup plain yogurt
1 cup shredded English cucumber
1/2 cup chopped onion
1/4 cup chopped tomato
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation
In a bowl, stir together yogurt, cucumber, chopped onion, chopped tomato, and salt and pepper. Cover and chill until cold, at least 1 hour or up to 1 day.


From: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1010609

Duck Breast with Berry Sauce

6 large boneless duck breast fillets, skin on
Salt and freshly ground black pepper
2 tablespoons oil
1/4 cup balsamic vinegar
1 cup red wine
1 cup chicken or duck stock
1/3 cup brown sugar
3 sprigs fresh rosemary
2 cups berries: blueberries, raspberries, or blackberries
2 tablespoons butter

Directions
Season the duck breast with salt and pepper. Heat the oil in a large saute pan over medium-high heat. Brown the duck breast, skin side first, then flip over, reduce heat and cook other side, about 10 to 15 minutes. Remove the duck breasts to a platter, reserving the juices in the pan. Work in batches, if necessary.

To make the sauce, add the balsamic vinegar and red wine to the pan and cook until reduced by half. Add the stock and reduce by half again, then add brown sugar, rosemary and berries and cook for 3 minutes. Strain into a bowl and whisk in the butter to finish. Place the duck breast on each plate and drizzle the sauce around.

From: http://www.foodnetwork.com/recipes/robert-irvine/duck-breast-with-berry-sauce-recipe/index.html

Famous Japanese Restaurant-Style Salad Dressing

1/2 cup minced onion
1/2 cup peanut oil
1/3 cup rice wine vinegar
2 tablespoons water
2 tablespoons minced fresh ginger root
2 tablespoons minced celery
2 tablespoons ketchup
4 teaspoons soy sauce
2 teaspoons white sugar
2 teaspoons lemon juice
1/2 teaspoon minced garlic
1/2 teaspoon salt
1/4 teaspoon ground black pepper

In a blender, combine the minced onion, peanut oil, rice vinegar, water, ginger, celery, ketchup, soy sauce, sugar, lemon juice, garlic, salt and pepper . Blend on high speed for about 30 seconds or until all of the ingredients are well-pureed.

Maple-Ginger-Soy Dressing

2 Tbs Vermont maple syrup (I use grade B)
2 Tbs olive oil
2 Tbs lemon juice
4 tsp soy sauce
2 tsp mustard
2" piece of ginger, finely minced (about 1½ Tbs)
1 small clove garlic, finely minced
1 pinch cayenne pepper (optional)
1 tsp sesame oil (optional)

from: http://www.cabothillsmaple.com/maple_recipes.htm

Pork Tenderloin with Roasted Plums & Rosemary

Lush vanilla- and rosemary-scented plums marry beautifully with succulent pork tenderloin.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

Roasted plums
1 pound black or red plums, pitted and cut into eighths (6-7 plums)
2 sprigs fresh rosemary, plus more for garnish
1/2 cup water
1/2 cup balsamic vinegar
6 tablespoons sugar, divided
10 black peppercorns, crushed
1 vanilla bean, split (see Substitution Tip)

Pork
2 teaspoons extra-virgin olive oil
1 pound pork tenderloin, trimmed of fat
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt

1. To roast plums: Preheat oven to 400°F. Place plums and 2 rosemary sprigs in an 8-inch-square baking dish. Whisk water, vinegar, 4 tablespoons sugar and peppercorns in a small bowl until the sugar dissolves. Scrape seeds from vanilla bean; add the seeds and bean to the vinegar mixture. Pour the mixture over the plums. Sprinkle with the remaining 2 tablespoons sugar.
2. Roast the plums, uncovered, until tender and beginning to break down, 20 to 25 minutes. Discard the rosemary and the vanilla bean. Transfer the plums to a serving platter and cover with foil. Strain the roasting liquid into a small saucepan and bring to a boil. Reduce heat to medium-high; cook until reduced to 1/2 cup, 6 to 8 minutes. Pour the sauce over the plums; keep warm.
3. To prepare pork: Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Sprinkle pork with pepper and salt. Add to the skillet and brown on all sides, 5 to 8 minutes.
4. Transfer the pan to the oven; bake at 400° until an instant-read thermometer registers 155° and the pork has just a hint of pink in the center, 10 to 15 minutes. Transfer the pork to a cutting board and let rest for 10 minutes. (The internal temperature will increase to 160° during resting.) Cut the pork into thin slices and serve with the roasted plums.

NUTRITION INFORMATION: Per serving: 298 calories; 7 g fat (2 g sat, 4 g mono); 63 mg cholesterol; 37 g carbohydrate; 24 g protein; 2 g fiber; 127 mg sodium; 564 mg potassium.

Nutrition bonus: Selenium (56% daily value), Vitamin C (20% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2 fruit, 5 lean meat

TIP: Substitution Tip: You can use 1/4 teaspoon vanilla extract instead of the vanilla bean.

MAKE AHEAD TIP: Cover and refrigerate the roasted plums for up to 2 days.

From: http://www.eatingwell.com/recipes/roasted_pork_plum.html

Classic Pesto

4 cups fresh basil leaves (from about 3 large bunches)
1/2 cup olive oil
1/3 cup pine nuts
2 garlic cloves
1/4 cup freshly grated Parmesan cheese
1/4 cup freshly grated pecorino Sardo or Parmesan cheese
1 teaspoon coarse kosher salt

Combine first 4 ingredients in blender. Blend until paste forms, stopping often to push down basil. Add both cheeses and salt; blend until smooth. Transfer to small bowl. (Can be made 1 day ahead. Top with 1/2 inch olive oil and chill.)

Nuts 4 Nuts(R) Candied Nuts

Ingredients :

2 tbl water
1/4 cup sugar
1 1/4 cup nuts (almonds, peanuts, or cashews)

Method :
1. Bring 2 tablespoons water and 1/4 cup sugar to a boil in a medium saucepan* over medium heat.
2. Add the nuts and stir often until water evaporates. Continue stirring until the sugar begins to harden on the nuts. When the sugar on the nuts begins to turn light brown, pour them onto a plate to cool. Be careful not to cook the nuts too long or the sugar will burn.
The streets of New York City are peppered with Nuts 4 Nuts vendors selling freshly candied nuts that you can smell a block away. For a buck or two you get your choice of warm sugar-coated peanuts, cashews, or almonds wrapped up in a little paper bag with the corners twisted closed. The nuts are candied right there on the carts in a large metal bowl over a heating element. Sugar and water are added to the nuts, then it's all stirred vigorously as the water evaporates so the nuts develop a nice even coating without burning. They're easy to make on the street, which means they're even easier to clone at home. All you need for your own quick version of this addictive street snack is 1 1/4 cups of your favorite nuts, some sugar, a little water, a hot pan and you're about 5 minutes away from an authentic New York City treat. Give this recipe a try with pecans or walnuts as well, and then use them on a spinach salad, along with a little goat cheese, and some diced apples or pears for a real gourmet touch.

Pasta - basic recipe

Try your hand at homemade pasta with this simple recipe. Shape it into sheets to make lasagne or fill it for delicious ravioli.

What to buy: Italians use type “00” flour when making pasta. It can be found at Italian groceries and online. If you can’t find it, use all-purpose flour.

INGREDIENTS
1 3/4 cups all-purpose flour (or type “00”), plus a little for dusting
Kosher salt
2 large eggs, lightly beaten'

dash olive oil - to make it easier to work with

INSTRUCTIONS
1. Sift flour and a pinch of salt into a mound on a dry counter. Make a well in the center of the mound and add the eggs.
2. Using your fingers or a fork, mix the eggs until smooth and uniform, then gradually incorporate the flour. (you can use a dough scraper to make it easier). Continue mixing until a smooth paste begins to form, then push flour over paste and work until dough comes together. (If the mixture is too soft, add a little extra flour; if it is too firm, add a little water.)

3. Work dough until it is uniformly moist, then using the heel of your hand, knead for about 8-10 minutes or until dough is smooth and firm. Shape dough into a ball, cover with plastic wrap (or put in a plastic bag) , and let rest in a cool, dry place for at least 20 minutes or up to an hour.
4. Proceed to shape the dough as desired. Sprinkle dough with a little bit of flour to avoid sticking. With the machine - start with "1" and move to desired thickness. (dough should be 1/16th of an in max)

5. Cut pasta into desired length.

6. If hand cutting, flour lightly, roll, then cut, uncurl. Let it dry for 1/2 hour. The cook salted water for a couple of minutes to cook.

7. If not going to eat it all - freeze it on cookie sheet. Once frozen, store in a plastic bag in your freezer until you want to use it.

From: http://www.chow.com/recipes/10111

Chicken in Garlic-Vinegar Sauce

Braising chicken in vinegar and herbs is a very popular way of cooking in Mediterranean Europe. Often paired with sweet sausage, this is a gutsy, wholesome dish that can be made a day ahead. Serve with whole-wheat couscous tossed with fresh herbs and steamed broccolini.

Makes 6 servings

ACTIVE TIME: 1 hour

TOTAL TIME: 1 hour 50 minutes

EASE OF PREPARATION: Easy

3-3 1/2 pounds bone-in chicken pieces (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
1/2 teaspoon coarse salt, plus a pinch, divided
1/2 teaspoon freshly ground pepper
7 teaspoons extra-virgin olive oil, divided
1 tablespoon butter
1/2 cup minced shallots
16 large cloves garlic, peeled
1/3 cup sherry vinegar or red-wine vinegar
1 cup reduced-sodium chicken broth
2 sprigs fresh thyme or 2 teaspoons dried
1/2 cup reduced-fat sour cream
1 tablespoon Dijon mustard
2 teaspoons tomato paste
2 teaspoons all-purpose flour
2 medium tomatoes, seeded and cut into 1/2-inch pieces
2 tablespoons finely minced fresh chives

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
4. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
5. Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
6. When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.

NUTRITION INFORMATION: Per serving: 301 calories; 14 g fat (5 g sat, 6 g mono); 116 mg cholesterol; 9 g carbohydrate; 34 g protein; 1 g fiber; 427 mg sodium; 612 mg potassium.
Nutrition bonus: Vitamin C (20% daily value), Potassium (17% dv), Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat, 2 fat

TIP: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they’ll cook at about the same rate.

MAKE AHEAD TIP: Prepare through Step 4; cool to room temperature and refrigerate for up to 1 day. Finish with Steps 5-6 before serving.

Grilled Duck with Strawberry-Fig Sauce

Here we pair a luscious strawberry-fig sauce with grilled duck for a simple yet elegant main dish. Serve with rice pilaf and grilled vegetables.

Makes 4 servings

ACTIVE TIME: 50 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
1 medium shallot, sliced
1/3 cup port (see Note)
2 tablespoons chopped dried figs
2 1/2 cups halved fresh strawberries (about 12 ounces), divided
1 cup plus 2 tablespoons reduced-sodium chicken broth, divided
1 tablespoon plus 1 teaspoon balsamic vinegar, divided
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 teaspoon cornstarch
1 1/2-2 pounds boneless duck breasts (see Shopping Tip), trimmed, skin removed
1 tablespoon chopped fresh basil

1. Heat oil in a large saucepan over medium heat. Add shallot and cook, stirring, until beginning to soften, about 1 minute. Add port and figs and cook, stirring, 1 minute. Add 1 1/2 cups strawberries, 1 cup broth, 1 tablespoon vinegar, 1/4 teaspoon salt and 1/4 teaspoon pepper; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the strawberries are very soft and broken down and the sauce has reduced slightly, about 15 minutes.
2. Strain the sauce through a fine-mesh strainer into a 2-cup glass measuring cup or bowl (discard the solids). You should have about 1 cup liquid. (If you have more than that, return the sauce to the pan and continue reducing until you have about 1 cup.) Combine the remaining 2 tablespoons broth and cornstarch in a small bowl. Return the strained sauce to the pan along with the cornstarch mixture; cook over medium heat, stirring, until the sauce is thick enough to coat the back of a spoon and has reduced by half, 5 to 7 minutes. Combine 1 tablespoon of the sauce with the remaining 1 teaspoon vinegar in a small bowl to use as a basting sauce. Cover the remaining sauce to keep warm.
3. Meanwhile, preheat grill to medium.
4. Season duck breasts with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the duck, basting twice, until an instant-read thermometer inserted into the thickest part registers 150°F for medium, 4 to 8 minutes per side, depending on the thickness. Transfer to a clean cutting board and let rest for 5 minutes.
5. While the duck is resting, chop the remaining 1 cup strawberries. Slice the duck and serve with the sauce, garnished with the chopped strawberries and basil.

NUTRITION INFORMATION: Per serving: 298 calories; 16 g fat (5 g sat, 7 g mono); 95 mg cholesterol; 7 g carbohydrate; 26 g protein; 1 g fiber; 519 mg sodium; 395 mg potassium.
Nutrition bonus: Vitamin C (40% daily value), Iron & Zinc (20% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 fruit, 3 1/2 lean meat, 1 fat

TIP: Shopping tip: Boneless duck breasts range widely in weight, from about 1/2 to 1 pound, depending on the breed of duck. For this recipe, we recommend using smaller (about 1/2-pound) breasts—we prefer their milder flavor. Look for them near other poultry in the fresh or frozen specialty-meat section of large supermarkets or online at mapleleaffarms.com or dartagnan.com.

MAKE AHEAD TIP: Cover and refrigerate the sauce (Steps 1-2) for up to 2 days.

From: http://eatingwell.com/recipes/duck_strawberry_sauce.html

Sweet-&-Sour Chicken Drumsticks

Chicken drumsticks stay deliciously moist when grilled—even with the skin removed. Minty sweet-and-sour dipping sauce adds a refreshing twist to “ordinary” grilled chicken. Make it a meal: Serve with brown rice and slices of fresh pineapple.

Makes 4 servings

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

1/2 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 cup water
3 tablespoons honey
1 tablespoon plus 1 teaspoon cider vinegar, divided
1/2 teaspoon salt, divided
1/4 teaspoon ground coriander
1 teaspoon cornstarch
1/4 cup chopped fresh mint
8 chicken drumsticks (about 2 pounds), skin removed, trimmed
1/4 teaspoon freshly ground pepper

1. Preheat grill to medium. (No grill? See Broiler Variation, below.)
2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.
3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total. Serve the drumsticks with the dipping sauce on the side.
Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.

NUTRITION INFORMATION: Per serving: 255 calories; 8 g fat (2 g sat, 3 g mono); 93 mg cholesterol; 16 g carbohydrate; 29 g protein; 1 g fiber; 389 mg sodium; 315 mg potassium.

Nutrition bonus: Selenium (27% daily value), Vitamin C (15% dv).

1 Carbohydrate Serving

Exchanges: 4 lean meat, 1 other carbohydrate

TIP: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

Stuffed Tomatoes with Golden Crumb Topping

Stuffed tomatoes are classic comfort food. Serve with a mixed green salad studded with garden-fresh vegetables. For vegetarians, omit the beef or turkey.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

4 ounces 90%-lean ground beef or 93%-lean ground turkey
1 cup cooked brown rice or 1/2 cup instant brown rice
4 large ripe but firm tomatoes (about 8 ounces each)
1/2 teaspoon kosher salt, divided
Freshly ground pepper to taste
1/2 cup petite green peas (cooked, if fresh; thawed, but not cooked, if frozen)
1/4 cup minced red onion
1/2 cup grated Parmigiano-Reggiano cheese, divided
1 tablespoon minced flat-leaf parsley
1 cup breadcrumbs made from day-old whole-wheat bread (see Tip)
2 tablespoons extra-virgin olive oil
1 small clove garlic, minced

1. Preheat oven to 350° F. Coat an 8-inch-square baking dish with cooking spray.
2. Cook ground beef or turkey in a small skillet over medium-high heat, crumbling with a spoon, until brown and cooked through, 1 to 2 minutes. Transfer to a large bowl.
3. If using cooked rice, go to Step 4. To prepare instant brown rice, bring 1/2 cup water to a boil in a small saucepan. Stir in rice, return to a boil, reduce heat to low, cover and simmer for 5 minutes. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork.
4. Add cooked rice to the bowl with the meat.
5. Meanwhile, slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Scoop out the tomato pulp using a teaspoon or melon baller. Finely chop 1/2 cup of the pulp and add to the bowl with the rice and meat. (Reserve the remaining pulp for another use; see Kitchen Tips.) Season the inside of the tomatoes with 1/4 teaspoon salt and pepper.
6. Add peas, onion, 1/4 cup cheese, parsley, the remaining 1/4 teaspoon salt and pepper to the rice mixture. Stir to combine. Divide the mixture evenly among the tomatoes and place the tomatoes in the prepared baking dish. Combine the remaining 1/4 cup cheese, breadcrumbs, oil and garlic in a small bowl. Sprinkle the mixture on top of the tomatoes.
7. Bake the tomatoes until the crumbs are golden and the tomatoes are soft, 25 to 30 minutes. Serve immediately.

NUTRITION INFORMATION: Per serving: 355 calories; 16 g fat (5 g sat, 7 g mono); 35 mg cholesterol; 34 g carbohydrate; 20 g protein; 6 g fiber; 639 mg sodium; 695 mg potassium.

Nutrition bonus: Vitamin C (90% daily value), Calcium (25% dv), Potassium (20% dv), Iron (15% dv).

TIP: Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Kitchen Tip: Save the scooped-out tomato pulp to use in fresh tomato soup or pasta sauce. It will keep in the refrigerator for up to 3 days or in the freezer for up to 6 months.

Pasta with Sun-Dried Tomato Pesto and Feta Cheese

Ingredients
1 (9-ounce) package refrigerated fresh linguine
3/4 cup oil-packed sun-dried tomato halves, drained
1/4 cup loosely packed basil leaves
2 tablespoons slivered almonds
2 tablespoons preshredded fresh Parmesan cheese
1 tablespoon bottled minced garlic
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup (2 ounces) crumbled feta cheese

Preparation
Cook pasta according to the package directions, omitting salt and fat. Drain through a sieve over a bowl, reserving 1 cup cooking liquid. Return pasta to pan.

While pasta cooks, place tomatoes and next 6 ingredients (through black pepper) in a food processor; process until finely chopped.

Combine tomato mixture and the reserved 1 cup cooking liquid, stirring with a whisk. Add to pasta; toss well to coat. Sprinkle with feta.

Nutritional Information

Calories:

300 (30% from fat)

Fat:

9.9g (sat 3.3g,mono 3.9g,poly 1.6g)

Protein:

12.3g

Carbohydrate:

42g

Fiber:

4.3g

Cholesterol:

61mg

Iron:

3.1mg

Sodium:

570mg

Calcium:

141mg

From: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=701111

Orange-Pineapple Carrot Cake

2 cups all purpose flour
2 teaspoons baking powder
2 teaspoons ground cinnamon
1 1/2 teaspoons baking soda
1 teaspoon salt
2 cups sugar
4 large eggs
1/2 cup frozen pineapple-orange juice + some orange zest)
1/2 cup sour cream
1/2 cup vegetable oil
2 cups grated carrots
1 8 1/2-ounce can crushed pineapple in juice, well drained (have second can available for frosting)
1/2 cup raisins (optional)
1/2 cup chopped macadamia nuts (optional)

1 1/2 8-ounce packages cream cheese, room temperature
1/2 cup (1 stick) unsalted butter, room temperature
2 cups powdered sugar

Preheat oven to 350°F. Butter and flour 13x9x2-inch metal baking pan. Combine first 5 ingredients in medium bowl; whisk to blend. Using an electric mixer, beat 2 cups sugar, eggs, 1/2 cup juice concentrate, sour cream, and vegetable oil in large bowl until smooth. Beat in dry ingredients; stir in carrots, pineapple, raisins, and nuts. Pour batter into prepared pan. Bake cake until tester inserted into center comes out clean, about 50 minutes. Cool cake completely in pan.

Combine cream cheese, butter, and 1/4 cup crushed pineapple in a medium bowl. Beat until blended. Add powdered sugar and beat until smooth. Spread frosting over cake. (Can be prepared 2 days ahead. Chill until frosting sets, then cover and keep chilled.)

Adapted from: http://www.epicurious.com/recipes/food/views/Orange-Pineapple-Carrot-Cake-106437

Indian-Spiced Chicken Pitas

Make a perfect summer supper: grill spice-rubbed chicken breasts and tuck them into whole-wheat pitas along with fresh vegetables and a tangy yogurt sauce. Serve with: Grilled vegetables and a pilsner.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 pound boneless, skinless chicken breasts, trimmed
1 1/2 teaspoons garam masala (see Tip), divided
3/4 teaspoon kosher salt, divided
1 cup thinly sliced seeded cucumber
3/4 cup nonfat plain yogurt
1 tablespoon chopped fresh cilantro or mint
2 teaspoons lemon juice
Freshly ground pepper to taste
4 6-inch whole-wheat pitas, warmed
1 cup shredded romaine lettuce
2 small or 1 large tomato, sliced
1/4 cup thinly sliced red onion

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
If grilling, oil the grill rack (see Tip). If broiling, coat a broiler pan with cooking spray.
2. Sprinkle chicken with 1 teaspoon garam masala and 1/2 teaspoon salt. Place the chicken on the grill rack or prepared pan and cook until no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, 4 to 8 minutes per side, depending on the size of the breast. Transfer the chicken to a clean cutting board and let rest for 5 minutes.
3. Meanwhile, combine cucumber, yogurt, cilantro (or mint), lemon juice, the remaining 1/2 teaspoon garam masala and 1/4 teaspoon salt and pepper in a small bowl. Thinly slice the chicken. Split open the warm pitas and fill with the chicken, yogurt sauce, lettuce, tomato and onion.

NUTRITION INFORMATION: Per serving: 333 calories; 5 g fat (1 g sat, 1 g mono); 64 mg cholesterol; 44 g carbohydrate; 32 g protein; 6 g fiber; 637 mg sodium; 485 mg potassium.
Nutrition bonus: Vitamin C (35% daily value), Vitamin A (25% dv), Magnesium (21% dv), Iron (20% dv).
2 1/2 Carbohydrate Servings
Exchanges: 3 starch, 1 vegetable, 3 lean meat

From: http://www.eatingwell.com/recipes/indian_chicken_pitas.html

Lime-Honey Glazed Chicken

The sweet and tangy lime-honey marinade is simmered on the stovetop and then used as a sauce to baste and glaze the chicken. Don’t let the chicken marinate any longer than 2 hours; overmarinating in soy sauce and lime juice can make the texture of the meat spongy.

Makes 8 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 3 1/2 hours (including 2 hours marinating time)

EASE OF PREPARATION: Easy

6 tablespoons honey
6 tablespoons reduced-sodium soy sauce
2 teaspoons freshly grated lime zest
6 tablespoons lime juice
1 teaspoon crushed red pepper
4 6-ounce bone-in chicken thighs, skin and excess fat removed
2 12-ounce bone-in chicken breasts, skin and excess fat removed, cut in half crosswise

1. Mix honey, soy sauce, lime zest, lime juice and crushed red pepper in a large bowl. Add chicken pieces; stir to coat. Cover and refrigerate for 2 hours, stirring occasionally.
2. About 20 minutes before you are ready to grill, preheat a gas grill (with all burners lit)
to 400°F or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).
3. If using a gas grill, turn off one burner (leaving 1 to 2 burners lit, depending on your grill). If using a charcoal grill, move the coals to one side. Remove the chicken pieces from the marinade (reserve marinade) and place bone-side down (with the thick part of the meat facing up) on the unheated side of the grill rack. Close the lid and roast undisturbed for 25 minutes.
4. Meanwhile, place the marinade in a small saucepan over medium-high heat and boil until reduced by about half and thickened to a glaze, 8 to 10 minutes.
5. Rotate the chicken to other spots on the unheated portion of the grill to ensure even cooking and lightly brush with some of the glaze. Cover and continue roasting, basting once more about halfway through cooking, until an instant-read thermometer inserted into the center of the meat without touching bone registers 165°F, 10 to 20 minutes more.

NUTRITION INFORMATION: Per serving: 227 calories; 7 g fat (2 g sat, 2 g mono); 81 mg cholesterol; 15 g carbohydrate; 26 g protein; 0 g fiber; 366 mg sodium; 279 mg potassium.
1 Carbohydrate Serving
Exchanges: 3 1/2 lean meat, 1 carbohydrate (other)

From: http://eatingwell.com/recipes/lime_honey_chicken.html

Sesame Snap Peas with Carrots & Peppers

The colorful combination of sugar snap peas, red bell pepper and carrot plus an Asian-inspired flavors make this side dish a pleasure to whip up for a weeknight dinner.

Makes 4 servings, 3/4 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

8 ounces sugar snap peas, trimmed (about 2 cups)
1 small red bell pepper, cut into strips (about 1 cup)
1 large carrot, peeled and thinly sliced (about 1 cup)
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon sesame seeds
Freshly ground pepper to taste

Place peas, bell pepper and carrot in a steamer basket over 2 inches of boiling water in a saucepan. Cover and steam, stirring once, until crisp-tender, 5 to 7 minutes. Toss with soy sauce, oil, sesame seeds and pepper.

NUTRITION INFORMATION: Per serving: 82 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 9 g carbohydrate; 2 g protein; 3 g fiber; 168 mg sodium; 219 mg potassium.
Nutrition bonus: Vitamin A (120% daily value), Vitamin C (90% dv).
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 1 fat (mono)

From: http://eatingwell.com/recipes/sesame_snap_peas.html

Tuscan Pork Loin

Roasted pork loin is a staple of Italian cooking. In this recipe we coat the lean meat with garlic, rosemary and aromatic lemon zest before it goes in the oven, and then deglaze the pan with vermouth to make a savory gravy. The roast is perfect for entertaining but equally at home for a Sunday family supper.

Makes about 10 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 2 hours 20 minutes (including 1 hour marinating time)

EASE OF PREPARATION: Easy

1 3-pound pork loin, trimmed
1 teaspoon kosher salt
3 cloves garlic, crushed and peeled
2 tablespoons extra-virgin olive oil
2 tablespoons chopped fresh rosemary
1 tablespoon freshly grated lemon zest
3/4 cup dry vermouth or white wine
2 tablespoons white-wine vinegar

1. Tie kitchen string around pork in three places so it doesn’t flatten while roasting. Place salt and garlic in a small bowl and mash with the back of a spoon to form a paste. Stir in oil, rosemary and lemon zest; rub the mixture into the pork. Refrigerate, uncovered, for 1 hour.
2. Preheat oven to 375°F.
3. Place the pork in a roasting pan. Roast, turning once or twice, until a thermometer inserted into the thickest part registers 145°F, 40 to 50 minutes. Transfer to a cutting board; let rest for 10 minutes.
4. Meanwhile, add vermouth (or wine) and vinegar to the roasting pan and place over medium-high heat. Bring to a simmer and cook, scraping up any browned bits, until the sauce is reduced by half, 2 to 4 minutes. Remove the string and slice the roast. Add any accumulated juices to the sauce and serve with the pork.

NUTRITION INFORMATION: Per 3-ounce serving: 221 calories; 11 g fat (3 g sat, 6 g mono); 69 mg cholesterol; 1 g carbohydrate; 24 g protein; 0 g fiber; 156 mg sodium; 368 mg potassium.
Nutrition bonus: Thiamin (58% daily value), Selenium (50% dv).
0 Carbohydrate Servings
Exchanges: 3.5 lean meat

From: http://eatingwell.com/recipes/tuscan_pork_loin.html

Margarita Shrimp Salad

The flavors of a margarita - tequila, orange and lime - are blended in a tossed salad of fresh shrimp, diced avocado and sliced red onion, spiked with a creamy, spicy sour cream dressing. Don't shy away from avocados because they're high in calories - avocados are rich in good, heart-healthy fat, as well as vitamin E, folate, potassium and other important nutrients.

Makes 4 servings, about 2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Moderate

1 pound medium shrimp (30-40 per pound), peeled and deveined
1/4 cup tequila
2 teaspoons freshly grated orange zest
1 teaspoon freshly grated lime zest
1/2 teaspoon salt
1/4 cup thinly slivered red onion
Creamy Lime-Chile Dressing (recipe follows)
4 cups torn romaine lettuce
2 medium endives, cored and torn into pieces (2 cups)
1 orange, peeled and cut into segments
2 ripe Hass avocados, peeled, pitted and cut into 1/2-inch cubes
1 tablespoon lime juice (see Tip)
1 tablespoon extra-virgin olive oil
Lime wedges

1. Toss shrimp, tequila, orange zest, lime zest and salt in a medium bowl. Cover and marinate in the refrigerator for 10 minutes, stirring occasionally. Place onion in a small bowl, cover with cold water and some ice; let stand for 10 minutes, or until ready to use.
2. Meanwhile, make Creamy Lime-Chile Dressing.
3. Toss romaine, endive, orange segments and the drained onion in a large bowl. Add the dressing and toss to coat. Divide among 4 plates. Toss avocados with lime juice and divide among the salads.
4. Drain the shrimp, reserving the marinade. Heat oil in a large skillet over medium-high heat. Add the shrimp and sauté until pink and firm, 2 to 3 minutes. Divide among the salads. Add the reserved marinade to the pan and bring to a boil, stirring; spoon over shrimp. Serve with lime wedges for squeezing.

NUTRITION INFORMATION: 1/2 fruit, 1 1/2 vegetable, 3 1/2 very lean protein, 4 1/2 fat

TIP: Tips: To juice a lime:
A lime at room temperature gives the most juice (11/2-2 tablespoons). Before juicing, roll the lime on the counter, pressing down with your hand. If the recipe calls for both zest and juice, grate the zest before squeezing the juice.

To segment an orange:
After zesting, use a small sharp knife to remove any remaining peel and all the bitter white pith. To make attractive segments, work over a bowl to catch the juice and slice between each segment and its surrounding membrane.

From: http://www.eatingwell.com/recipes/margarita_shrimp_salad.html

Green Beans with Creamy Garlic Dressing

Inspired by a Lebanese pasta dish, we toss steamed green beans with garlicky yogurt for an easy side dish. Try it with roast lamb.

Makes 4 servings, about 3/4 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 pound green beans, trimmed and cut diagonally into 1-inch pieces
1 small clove garlic, minced, or 1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/2 cup nonfat plain yogurt
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh parsley (optional)
Freshly ground pepper to taste

1. Place a medium bowl of ice water near the stove. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender, 6 to 8 minutes. Transfer the beans to the ice water to cool. Remove from the ice water with a slotted spoon and let drain on a kitchen towel; blot dry with another towel.
2. If using fresh garlic, mash with salt using the back of a spoon until a paste forms. Whisk the garlic paste (or garlic powder and salt) with yogurt, oil, parsley (if using) and pepper in a large bowl. Add the green beans and toss to coat. Serve cold.

NUTRITION INFORMATION: Per serving: 84 calories; 4 g fat (1 g sat, 3 g mono); 1 mg cholesterol; 11 g carbohydrate; 3 g protein; 4 g fiber; 158 mg sodium; 165 mg potassium.
Nutrition bonus: Vitamin A & Vitamin C (20% daily value).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat

Eight-Hour Coq au Vin

3 slice(s) bacon, cut crosswise into 3/4-inch pieces
1 package(s) (10-ounce) mushrooms, each cut in half
2 cup(s) frozen pearl onions
1 (4-pound) cut-up chicken, skin removed from all pieces except wings
Salt and pepper
1 medium onion, chopped
1 large carrot, chopped
4 clove(s) garlic, chopped
1 cup(s) dry red wine
2 tablespoon(s) tomato paste
1 bay leaf
3/4 cup(s) chicken broth

Directions

1. In 12-inch nonstick skillet, cook bacon over medium heat until browned. With slotted spoon, transfer bacon to paper towels to drain; set aside.
2. Meanwhile, in 5- to 6-quart slow cooker, combine mushrooms and frozen pearl onions; set aside.
3. Sprinkle chicken pieces with 1/2 teaspoon salt and 1/4 teaspoon ground black pepper. In skillet with bacon fat, cook chicken (in 2 batches, if necessary) over medium-high heat until browned, about 10 minutes. Place chicken over vegetables in slow cooker.
4. Discard drippings from skillet. Reduce heat to medium; add onion and carrot, and cook 2 minutes or until onion softens, stirring frequently. Stir in garlic and cook 1 minute. Add wine, tomato paste, and bay leaf; heat to boiling, stirring to dissolve tomato paste. Pour wine mixture and broth over chicken pieces. Cover slow cooker and cook as manufacturer directs, on low 8 hours or on high 4 hours.
5. To serve, discard bay leaf. With large spoon, transfer chicken and sauce to deep platter; sprinkle with bacon.

Nutritional Information
(per serving)Serves 4

Calories 400
Total Fat 13g
Saturated Fat 4g
Cholesterol 156mg
Sodium 690mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars --
Protein 52g
Calcium --

From:http://www.delish.com/recipefinder/eight-hour-coq-au-vin-ghk0907

Scampi Gratin with Arugula Salad

Scampi Gratin:

24 frozen extra-large easy-peel deveined shrimp, shells intact, thawed
4 slice(s) white bread, crusts torn into pieces
1/4 cup(s) marinated sun-dried tomatoes, drained, minced
1/4 cup(s) finely chopped fresh basil
6 tablespoon(s) grated Parmesan cheese
1 tablespoon(s) capers, drained, chopped
1 teaspoon(s) garlic paste
1/2 teaspoon(s) freshly ground black pepper
1/4 cup(s) extra-virgin olive oil
Lemon wedges
More Pantry Staples
Arugula Salad:

8 cup(s) baby arugula
1 1/2 cup(s) jarred roasted red and yellow bell pepper strips
2 tablespoon(s) olive oil
1 tablespoon(s) fresh lemon juice
1/2 teaspoon(s) kosher salt
Freshly ground pepper to taste

Nutritional Information
(per serving) Recipe serves 4

Calories 288
Total Fat 18g
Saturated Fat --
Cholesterol --
Sodium --
Total Carbohydrate 23g
Dietary Fiber --
Sugars --
Protein 8g
Calcium --

From: http://www.delish.com/recipefinder/scampi-gratin-arugula-salad-rbk

Garlicky Cherry Tomato Bread Gratin

One 5-ounce piece of day-old French baguette with crust, cut into 1-inch cubes (5 cups)
1 1/2 pounds small cherry tomatoes
1/3 cup extra-virgin olive oil
3 medium garlic cloves, thinly sliced
1/2 cup chopped flat-leaf parsley
1/2 cup plus 2 tablespoons freshly grated Parmesan cheese
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper

1. Preheat the oven to 375°.
2. Lightly oil a 10-inch ceramic quiche dish.
3. In a large bowl, toss the bread cubes with the tomatoes, olive oil, garlic, parsley, Parmesan and salt and pepper.
4. Scrape the mixture into the baking dish and bake in the center of the oven for 35 minutes, or until the bread cubes are browned and crisp and the tomatoes are very tender.
5. Serve warm or at room temperature.

Nutrition Facts
Amount Per Serving (6 Servings)

Calories 280.2
Total Fat 17.2 g
Saturated Fat 4.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 10.1 g
Cholesterol 7.9 mg
Sodium 568.9 mg
Potassium 409.7 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.9 g
Sugars 1.5 g
Protein 8.8 g

Vitamin A 27.5%    Vitamin B-12 3.7%
Vitamin B-6 8.8%    Vitamin C 35.6%
Vitamin D 0.0%    Vitamin E 4.2%
Calcium 19.9%    Copper 9.2%
Folate 13.8%    Iron 12.8%
Magnesium 8.6%    Manganese 21.1%
Niacin 12.8%    Pantothenic Acid 5.6%
Phosphorus 15.9%    Riboflavin 12.3%
Selenium 13.4%    Thiamin 21.6%
Zinc 5.8%

From: http://www.yumsugar.com/tag/jacques+pepin

Couscous + Black Bean Salad

1 cup whole wheat couscous*
1 1/4 cups vegetable broth*
2 (150z) cans black beans, thoroughly rinsed & drained
1 cup frozen corn
3/4 red bell pepper, seeded & chopped
5 green onions, chopped
1/4 cup fresh cilantro, roughly chopped
3 Tbsp. extra virgin olive oil
2 Tbsp. fresh lime juice
1 tsp. red wine vinegar
1/2 tsp. ground cumin
1 pinch salt
10 grinds freshly ground black pepper

1.) Cook couscous according to directions, replacing water with vegetable broth.
2.) In a small bowl, whisk together the olive oil, lime juice, vinegar, cumin, salt, & pepper. Set the dressing aside.
3.) After the couscous has finished cooking, fluff it gently with a fork, & transfer it into a large bowl. Stir the beans, corn, red pepper, & green onion into the couscous.
4.) Pour the dressing over the couscous mixture, stirring to coat.
5.) Stir in the fresh cilantro, taste for salt/pepper, & add if necessary.
6.) Serve immediately, or refrigerate & serve later. (This salad is best at room temperature.)

*Variation: You can also use a box of Near East's Near East's "Roasted Garlic & Olive Oil" wheat couscous (instead of using plain, wheat couscous) when making this dish. If you do so, omit the vegetable broth and use water instead.

From: http://veggie-terrain.blogspot.com/

Mexican-Style Chick-Pea Salad

2 canned chipotle chiles in adobo
3 fresh jalapeno chiles
1 medium onion
2 garlic cloves
3 medium vine-ripened tomatoes
4 cups drained canned chick-peas (2 19-ounce cans)
1/4 cup extra-virgin olive oil
1/4 cup fresh lime juice plus additional to taste
3 tablespoons chopped fresh cilantro leaves
Freshly ground black pepper

Directions
Rinse chipotles. Wearing rubber gloves, separately seed and mince chipotles and jalapenos. Mince onion and garlic. Peel, seed, and chop tomatoes. Rinse and drain chick-peas, and in a large bowl stir together all ingredients except additional lime juice.

Chill the salad, covered, at least 2 hours and up to 1 day. Season salad with salt and add additional lime juice. Serve salad at cool room temperature.

From: http://img.foodnetwork.com/FOOD/2003/12/04/ss1b32_chick_pea_salad_lg.jpg

Edamame + Black Bean Summer Salad

5 Tbsp. red wine vinegar
3 Tbsp. extra virgin olive oil
2 limes, juiced
2 cloves garlic, minced
1/3 c. fresh cilantro, chopped
1 tsp. sugar
3/4 tsp. salt
1 lb. shelled edamame, frozen
3 c. corn kernels, frozen
1 pint grape tomatoes, quartered
4 scallions, thinly sliced
1 (15oz.) can black beans, rinsed & drained

1.) In large bowl, whisk red wine vinegar, olive oil, lime juice, garlic, cilantro, sugar, & salt together. Set aside.
2.) Bring large pot of lightly salted water to a boil. Add frozen edamame, boiling for 3 mins. Add frozen corn to water & continue cooking for 2 more mins.
3.) Drain edamame & corn well, & pour into bowl with dressing.
4.) Add grape tomatoes, scallions, & black beans, & gently stir to mix.
5.) Cover & refrigerate for 2hrs., then stir & serve.

Recipe (adapted from allrecipes.com)

Mixed Vegetable Salad

For the dressing:
1 bunch Mint Leaves (Wash and Chop fine)
2 tbsp Honey
1 tbsp Lemon Juice
Salt to taste

Salad ingredients:
2 cups Chopped Cucumbers (Wash, Peel, core out the middle and chop the rest into fine cubes)
2 cups Chopped Carrots (Wash, Peel and chop into fine cubes)
1 bunch Green Onions (Chopped fine)
1 cup White Garbanzo Beans (White Channa, soaked overnight and cooked)
2 Green chillies (chopped fine, optional)

Mix the above in a bowl and keep aside.

Method:
Combine all the chopped vegetables in a mixing bowl. Mix well. Add the dressing. Toss and Serve

From: www.masalamagic.blogspot.com/2007_03_01_archive.html

Mutter Paneer

Ingredients:

1 medium onion sliced into small pieces
2 medium size tomatoes
1/2 cup of paneer cubes (Fry the paneer cubes in oil)
1 cup of green peas
1 Green chilli
1/2 tablespoon of Red Chilli Powder
1/2 teaspoon of ginger garlic paste
1 teaspoon of Turmeric Powder
1/2 tablespoon of cumin seeds
1/2 tablespoon of coriander powder
1/2 tablespoon of Garam Masala powder
3-4 tablespoon of Oil/ghee
2 bay leaves
3-4 cloves
Salt

To make Tomato Puree:

Grind the tomatoes and the green chilli together with 1/2 cup of water.Keep the puree aside.

Heat some oil/ghee in a deep saute pan.Fry cumin seeds,bay leaves and cloves.Add onions,ginger garlic paste and fry them till the onions turn transparent.

Now add tomato puree,required salt,red chilli powder,turmeric powder,coriander powder and garam masala powder.Mix well and saute for a min.Cover the pan and cook for 3-4 mins.

Now add the fried paneer cubes,green peas and mix well.Cover the pan and cook in medium flame 4-5 mins.

Serve hot with any kind of Indian bread/Basmati Rice and enjoy!

Side Note:
paneer cheese = panir cheese = Indian curd cheese Notes: Indians like to serve this bland fresh cheese with spinach or peas. Use within a few days. Substitutes: cubes of firm tofu OR feta cheese (much saltier) To make your own: Bring one gallon of whole milk to a boil, stirring regularly. (It's best to use a double boiler to avoid scalding the milk. Don't use an aluminum or cast iron pan.) Remove from heat, then gradually add lemon or lime juice until the mixture curdles (about 3-4 tablespoons). Cover, and let the mixture sit for a few minutes. Pour the mixture into a cheesecloth-lined colander and allow the curds to drain. Rinse the curds with water and allow to drain some more, then fold the cloth around the cheese and use a weighted plate to press more moisture out of it for a few hours or until it becomes firm.

From: http://thefancifulmind.blogspot.com/2007/09/mutter-paneer-masala.html

Fresh Peas Guggullu

5-minute saute of green peas (a cup) with finely chopped red onions pieces. Touch of black pepper, salt and fresh grated coconut, they are done. Quick and great tasting traditional Indian recipe to enjoy fresh green peas.

Lettuce Wraps with Spiced Pork

Serve this quick stir-fry family-style: set out a bowl of stir-fried pork and the lettuce leaves and let people make their own wraps.

Makes 4 servings, 1 cup filling each

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Sauce
2 tablespoons oyster sauce
2 tablespoons water
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 tablespoon dry sherry or rice wine
2 teaspoons cornstarch
1 teaspoon brown sugar
1 teaspoon reduced-sodium soy sauce
1 teaspoon sesame oil

Stir-fry
3 teaspoons canola oil, divided
1 pound thin center-cut boneless pork chops, trimmed of fat and cut into thin julienne strips
2 cloves garlic, minced
1 tablespoon minced fresh ginger
1 8-ounce can sliced water chestnuts, rinsed and coarsely chopped
1 8-ounce can sliced bamboo shoots, rinsed and coarsely chopped
8 ounces shiitake mushrooms, stemmed, cut into julienne strips
4 scallions, greens only, sliced
1 head iceberg lettuce, leaves separated

1. To prepare sauce: Combine oyster sauce, water, hoisin sauce, vinegar, sherry (or rice wine), cornstarch, brown sugar, soy sauce and sesame oil in a small bowl.
2. To prepare stir-fry: Heat 2 teaspoons canola oil over medium-high heat in a large nonstick skillet or wok. Add pork; cook, stirring constantly, until no longer pink, about 4 minutes. Transfer to a plate. Wipe out the pan.
3. Add remaining 1 teaspoon oil, garlic and ginger; cook, stirring constantly, until fragrant, 30 seconds. Add water chestnuts, bamboo shoots and mushrooms; cook, stirring often, until the mushrooms have softened, about 4 minutes. Return the pork to the pan and add the sauce. Cook, stirring constantly, until a thick glossy sauce has formed, about 1 minute. Serve sprinkled with scallions and wrapped in lettuce leaves.

NUTRITION INFORMATION: Per serving: 331 calories; 16 g fat (5 g sat, 8 g mono); 59 mg cholesterol; 22 g carbohydrate; 25 g protein; 6 g fiber; 628 mg sodium.

Nutrition bonus: Vitamin C (20% daily value), Iron (15% dv).

1 Carbohydrate Serving

Exchanges
1/2 other carbohydrate,
2 vegetable,
3 medium-fat meat

MAKE AHEAD TIP: The sauce will keep, covered, in the refrigerator for up to 2 days.

French Onion Soup

Ingredients
1/2 cup unsalted butter
6 onions, sliced (yellow will do, but if like a bit sweeter, do half yellow, half sweet)
2 garlic cloves, chopped
2 bay leaves
2 fresh thyme sprigs
Kosher salt and freshly ground black pepper
1 cup red wine
3 heaping tablespoons all-purpose flour
2 quarts (=8 Cups) beef broth (or do half broth and half stock if you like stronger flavor)
1 baguette, sliced
1/2 pound grated Gruyere

Directions
Melt the stick of butter in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25-35 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes. Discard the bay leaves and thyme sprigs. Dust the onions with the flour and give them a stir. Turn the heat down to medium low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper.

When you're ready to eat, preheat the broiler. Arrange the baguette slices on a baking sheet in a single layer. Sprinkle the slices with the Gruyere and broil until bubbly and golden brown, 3 to 5 minutes.

Ladle the soup in bowls and float several of the Gruyere croutons on top.

Alternative method: Ladle the soup into bowls, top each with 2 slices of bread and top with cheese. Put the bowls into the oven to toast the bread and melt the cheese.

Chicken & White Bean Soup

Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Makes Makes 6 servings, 1 1/2 cups each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage or 1/4 teaspoon dried
2 14-ounce cans reduced-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed
1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

NUTRITION INFORMATION: Per serving: 199 calories; 6 g fat (1 g sat, 3 g mono); 52 mg cholesterol; 16 g carbohydrate; 23 g protein; 4 g fiber; 530 mg sodium.

Nutrition bonus: Selenium (19% daily value), Iron (15% dv).

1/2 Carbohydrate Serving

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

Light Crumb Cake

This cake is good. It's not just good, it's Low Fat People. The normal serving of coffee cake has on average 14 grams of fat and 320 calories per serving, this one, a mere 5 grams of fat and 210 calories per serving. Sweet!

Recipe:
Nonstick baking spray with flour
1 1/2 C unbleached all-purpose flour
1/2 C cake flour
3/4 C packed light brown sugar
1/2 tsp salt
1/2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
3 tbsp unsalted butter softened, plus 1 tbsp melted and cooled
1/2 C granulated sugar
2 large eggs
1 tsp vanilla extract
3/4 C plain low-fat yogurt

1. Adjust an oven rack to the middle position and heat the oven to 350 degrees. Spray an 8-inch square baking pan with the nonstick baking spray. Whisk the all purpose flour, cake flour, 1/2 cup of the brown sugar, salt, baking powder and baking soda together in a medium bowl. Remove 1/4 cup of the flour mixture and mix it with the remaining 1/4 cup of brown sugar and the cinnamon in a small bowl; set aside.

2. Beat the 3 tablespoons of softened butter and the granulated sugar together with an electric mixer on medium-high speed until light and fluffy, 3 to 5 minutes, scraping down the sides of the bowl with a rubber satula as needed. Add the eggs one at a time, beating well after each addition.

3. Reduce the mixer speed to low. Beat in one-third of the flour mixture until just incorporated, followed by the vanilla and one-third of the yogurt , scraping down the bowl as needed. Repeat this process twice more, alternating between the remaining flour mixture and yogurt until the ingredients are just incorporated. Do not overmix.

4. Scrape the cake batter into the prepared baking pan. Stir the 1 tablespoon melted butter into the reserved cinnamon mixture and toss gently with a fork until the butter is evenly distributed creating some pea-sized crumbs. Sprinkle the crumb mixture evenly over the batter.

5. Bake until golden brown and a toothpick inserted in the center of the cake comes out with a few crumbs attached, 35 to 40 minutes, rotating the pan half way through baking. Transfer the baking pan to a wire rack and let the cake cool completely before cutting into squares.

Per Serving: Calories: 210; Fat: 5g; Sat Fat: 3g; Chol: 45 mg; Carb:38g; Protein: 4g; Fiber:1g; Sodium: 150mg

Grilled Halibut with Grilled Red Pepper Harissa

Ingredients

1 red jalapeño chile
1 garlic clove, peeled
4 5- to 6-ounce halibut or mahi-mahi fillets
2 large red bell peppers, quartered lengthwise, seeded
Olive oil for brushing plus 1/4 cup
2 teaspoons ground cumin, divided
2 teaspoons ground coriander, divided
1 lemon, halved

Preparation

Prepare barbecue (medium-high heat). Thread jalapeño and garlic clove onto metal skewer. Brush jalapeño, garlic, fish, and red bell peppers with oil; sprinkle with salt and pepper. Sprinkle fish with 1/2 teaspoon cumin and 1/2 teaspoon coriander. Grill fish, bell peppers,jalapeño, and garlic until vegetables are tender and charred and fish is just cooked through, about 4 minutes per side for fish and 8 minutes per side for vegetables. Grill lemon, cut side down, until charred, about 3 minutes. Transfer fish to plate and tent with foil to keep warm.

Peel charred parts of skin from bell peppers and cut stem from jalapeño, and transfer to blender, discarding peel and stem. Add garlic clove, remaining 1/4 cup oil, 1 1/2 teaspoons cumin, and 1 1/2 teaspoons coriander to blender. Process until coarse puree forms. Season sauce generously to taste with salt and pepper.

Place 1 fish fillet on each of 4 plates. Squeeze grilled lemon over. Spoon sauce over fish and serve.