Black Bean Toss

Ingredients:

• 4 5-inch corn tortillas
• 3 tablespoons canola oil
• 1 teaspoon ground cumin
• 1/4 teaspoon salt
• Nonstick cooking spray
• 1 cup chopped red onion
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 2 large mangoes, peeled and diced
• 2 15-ounce cans black beans, drained and rinsed
• 2 tablespoons lime juice
• 1/2 teaspoon Tabasco (or to taste) 
• 1/4 cup cilantro, chopped
• 8 cups mixed baby greens

Directions:

1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the canola oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.

2. Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and remaining cumin; cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining canola oil and the mangoes, black beans, lime juice, Tabasco, and cilantro.

3. Divide the greens among four plates and top with the bean mixture and tortilla crisps.

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Steak Nicoise

Ingredients:

• Nonstick cooking spray
• 1 pound flank steak
• 1/2 teaspoon salt
• 1/2 teaspoon coarsely ground black pepper
• 2 tablespoons extra virgin olive oil
• 1 tablespoon plus 2 teaspoons red wine vinegar
• 1 teaspoon Dijon mustard
• 4 red potatoes, skin on, each cut into eight wedges
• 1/2 pound green beans, trimmed
• 1 cup grape tomatoes, halved
• 1/4 cup pitted Kalamata olives, sliced

Directions:

1. Mist a broiler pan with cooking spray. Coat both sides of the steak with the salt and black pepper and place on pan. Broil 5 to 6 minutes per side or until cooked through. Transfer to a cutting board and let sit 5 to 10 minutes; cut across the grain into thin strips.

2. Whisk together the olive oil, vinegar, and mustard in a small bowl.

3. Place the potatoes in a pot with enough cold water to cover by 2 inches; bring to a boil. Boil until tender, about 10 minutes; remove with a slotted spoon and gently toss with 2 teaspoons dressing.

4. Add the green beans to the water; cook until bright green and crisp-tender, about 3 minutes. Drain and run under cold water.

5. Arrange the steak, green beans, potatoes, tomatoes, and olives on a platter. Drizzle remaining dressing over the top and serve.

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Thai Pork Salad

Ingredients:

• 4 ounces thin rice noodles
• 1/4 cup lime juice
• 2 tablespoons fish sauce
• 2 tablespoons brown sugar
• 1/2 teaspoon Asian chili sauce
• 1/2 teaspoon salt
• 1/4 cup loosely packed basil leaves, chopped
• 1/4 cup loosely packed mint leaves, chopped
• 1 pound pork tenderloin, cut into thin 3-inch-long strips
• 4 cups shredded cabbage
• 2 apples, cored and thinly sliced
• 1 cup shredded carrots
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 tablespoon sesame oil
• 1/4 cup cashews, coarsely chopped

Directions:

1. Bring a pot of water to boil; add the noodles and boil until cooked, about 3 minutes; drain.

2. In a bowl, whisk together the lime juice, fish sauce, sugar, chili sauce, salt, and half the basil and mint. Toss the pork strips with 2 tablespoons of the dressing; set aside.

3. Combine the noodles, cabbage, apples, carrots, and red and green peppers in a large serving bowl. Toss with remaining dressing, basil, and mint.

4. Heat the sesame oil in a large nonstick skillet over medium-high heat. Add pork and cook, stirring, until just cooked through, about 5 minutes. Toss with the cabbage mixture and divide among four plates. Top each serving with 1 tablespoon cashews.

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Shrimp Caesar Salad

Ingredients:

• Nonstick cooking spray
• 4 slices whole-grain bread
• 1 tablespoon canola oil
• 1 pound raw shrimp, shelled and cleaned, tails removed
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons lemon juice
• 4 tablespoons light mayonnaise
• 1 teaspoon Worcestershire sauce
• 4 tablespoons finely grated Parmesan
• 1/4 teaspoon garlic powder
• 8 cups torn romaine lettuce
• 1/2 cup thinly sliced red onion
• 4 tablespoons shaved Parmesan

Directions:

1. Preheat the broiler. Mist a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Transfer croutons to a plate and let cool.

2. Toss the shrimp with salt and black pepper and place in a single layer on the same baking sheet. Broil 2 minutes per side or until just cooked through.

3. In a bowl, whisk together the lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.

4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top; garnish with shaved Parmesan.

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Salmon Salad with Cheesy Bread Sticks

Ingredients:

• 1 ounce Neufchatel cheese
• 8 whole wheat bread sticks
• 2 tablespoons chopped chives
• 1 pound asparagus, trimmed
• 4 5-ounce salmon fillets
• 3/4 teaspoon salt
• Nonstick cooking spray
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 6 cups mixed greens
• 1 cup red seedless grapes, halved

Directions:

1. Microwave the Neufchatel in a bowl until just warm, about 10 seconds; stir until smooth. Roll one end of each bread stick in the cheese and sprinkle with chives. Set aside.

2. Add 1 inch water to a skillet and bring to a boil. Add the asparagus and cook until crisp-tender, about 3 minutes. Drain; run under cold water. Cut into bite-size pieces.

3. Sprinkle the salmon with 1/2 teaspoon of the salt. Coat a grill pan with cooking spray. Add salmon and cook over medium-high heat 4 minutes per side.

4. Whisk together the olive oil, lemon juice, and remaining salt. Combine the greens, grapes, and asparagus; toss with 2 tablespoons of the dressing. Drizzle remaining dressing over the warm salmon.

5. Divide the salad among four plates; top each plate with a salmon fillet and two bread sticks.

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Big Fudgy Bittersweet Brownies

Ingredients:

• 1 large egg
• 1 egg white
• 3 tablespoons plain nonfat yogurt
• 1 1/2 teaspoons pure vanilla extract
• 1 1/2 cups sugar
• 1/3 cup canola oil
• 1/2 teaspoon sea salt
• 1/4 cup unsweetened cocoa powder
• 3 ounces high-quality unsweetened baking chocolate, chopped
• 1/3 cup unbleached all-purpose flour
• 1/3 cup buckwheat or presifted whole wheat flour

Directions:

 Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.

In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.

Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.

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Spinach and Goat Cheese Pizza

Ingredients:

• 2 whole-grain flatbreads
• 1/2 cup pizza sauce
• 2 tablespoons dried oregano
• 1 cup baby spinach
• 1/4 cup goat cheese
• 2 tablespoons pine nuts

Directions:

Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.

Mushroom and Asparagus Fettuccine

Ingredients:

• 8  ounces  dried fettuccine or linguine
• 8  ounces  asparagus, trimmed and cut into 1 1/2-inch pieces
• 3  cups  sliced fresh shiitake or crimini mushrooms
• 1  medium  leek, thinly sliced, or 1/2 cup chopped onion
• 3  cloves  garlic, minced
• 1  tablespoon  olive oil
• 1/3  cup  mushroom broth or vegetable broth
• 1/4  cup  half-and-half or light cream
• 1/4  teaspoon  salt
• 1/8  teaspoon  black pepper
• 1  cup  chopped plum tomatoes
• 1  tablespoon  finely shredded fresh basil
• 1  tablespoon  finely shredded fresh oregano
• 1/4  cup  pine nuts, toasted
•     Finely shredded Parmesan cheese (optional)

Directions:

Cook fettuccine or linguine according to package directions, adding asparagus the last 1 to 2 minutes of cooking; drain. Return pasta mixture to saucepan; cover and keep warm.

Meanwhile, in a large skillet cook mushrooms, leek, and garlic in hot oil over medium-high heat for 4 to 5 minutes or until most of the liquid is evaporated. Stir in broth, half-and-half, salt, and black pepper. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until mixture is slightly thickened. Stir in tomatoes, basil, and oregano; heat through.

Spoon the mushroom mixture over pasta mixture; toss gently to coat. Divide among 4 bowls or dinner plates. Sprinkle with pine nuts and, if desired, Parmesan cheese. Serve immediately.

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Pan-Roasted Chicken Breasts with Mushrooms and Leeks

Ingredients:

• 2  tablespoons  olive oil
• 1  teaspoon  chopped fresh thyme
• 1/4  teaspoon  each salt and freshly ground black pepper
• 12    shiitake mushroom caps, thinly sliced
• 1    4-inch piece of leek, white part only, thinly sliced and rinsed clean of grit
• 2    skinless, boneless chicken breast halves (about 5 ounces each)

Directions:

Heat oven to 400°F.

Heat 1 tablespoon of oil in a nonstick skillet over medium-low heat. Add mushrooms and leeks; cook, stirring, 4 minutes, or until tender. Remove from heat; sprinkle with half the thyme, salt and pepper.

With a paring knife, cut a small pocket in the top edge of one side of each chicken breast, being careful not to cut through the breast.

Fill with 2 to 3 tablespoons of the mushroom filling. Season chicken with remaining thyme, salt and pepper.

Heat remaining 1 tablespoon oil in an ovenproof skillet over medium-high heat. Brown chicken on both sides.

Transfer pan to oven and roast 10 minutes, or until chicken is cooked through. Serve with remaining mushroom-leek mixture.

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Mushroom Soup

Ingredients:

• 1    red onion, thinly sliced
• 1  pound  fresh mushrooms
• 3  tbsp.  butter
• 3-1/2  cups  low-sodium beef broth
• 3  cups  water
• 2  envelopes  onion-mushroom soup mix
• 2  tbsp.  dry sherry

Directions:

Saute 1 thinly sliced red onion and 1 pound sliced fresh mushrooms in 3 Tbsp. butter.

Add 3 1/2 cups low-sodium beef broth, 3 cups water, and 2 envelopes onion-mushroom soup mix, and bring to a boil.

Simmer 5 minutes.

Add 2 tablespoons dry sherry.

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Shrimp and Mushroom Risotto

Ingredients:

• 3  cups  sliced button mushrooms
• 1  cup  nonfat beef broth
• 1/2  cup  pearl barley
• 3  ounces  shrimp, peeled, deveined, and cut in half
• 1  cup  nonfat sour cream
• 4  cups  water
• 1  tablespoon  dried sage
• 1  tablespoon  garlic powder
•     Salt and cracked black pepper to taste

Directions:

In a large saucepan, combine the water, mushrooms, beef broth, and barley. Simmer for 15 minutes or until most of the liquid has been absorbed.

Stir in the shrimp, sour cream, sage, garlic powder, salt, and pepper. Simmer for 2 minutes.

To serve: Ladle the risotto into bowls and serve hot.

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Curried Butternut Squash Soup

Ingredients:

• 1  tablespoon  olive oil
• 1  medium  onion, chopped
• 2  cloves  garlic, minced
• 2-1/2  pound  butternut squash, peeled, seeded and cut into 1-inch cubes
• 6  cups  low-sodium chicken or vegetable broth
• 1  tablespoon  plus 2 teaspoons curry powder
• 1/2  teaspoon  salt
• 2  tablespoons  honey
• 3  tablespoons  plain nonfat yogurt

Directions:

Heat oil over medium heat in a 6-quart stockpot. Add onions and saute until they begin to soften, about 5 minutes. Add garlic and saute for 2 minutes more. Add squash, broth, curry powder, and salt and bring to a boil. Reduce heat and simmer uncovered until squash is tender, 12 to 15 minutes.

Remove from heat, stir in honey, and puree with a mixer or in batches in a blender until smooth

Ladle into serving bowls and drizzle yogurt over each.

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Warm Sweet Potato, Apple, and Sausage Salad

Ingredients:

• 1  pound  sweet potatoes or yams, peeled and cut into 1/2-inch pieces (3 cups)
• 1  small  onion, cut into thin wedges
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• 2  tablespoons  margarine or butter
• 1  pound  cooked smoked turkey sausage, cut diagonally into 1/2-inch-thick slices
• 2  medium  cooking apples, cut into wedges
• 1/2  cup  bottled sweet-and-sour sauce
• 1/2  teaspoon  caraway seed
• 6  cups  torn fresh spinach

Directions:

In a large skillet cook sweet potatoes and onion in margarine over medium heat about 10 minutes or until tender, stirring occasionally.

Stir in sausage, apples, sweet-and-sour sauce, and caraway seed. Cook, covered, over medium heat about 3 minutes or until apples are tender and sausage is heated through, stirring occasionally. (If mixture seems thick, add water, 1 tablespoon at a time, to make desired consistency.)

Place spinach on a large serving platter. Top with sweet potato mixture.

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Curried Sweet Potato Fries

Ingredients:

• 1  small  sweet potato, peeled and cut into long 1/2-by-1/4-inch-thick fries
• 1  tsp.  olive oil
• 1  tsp.  mild curry powder
• 3/4  tsp.  salt
• 1/4  tsp.  finely grated lime zest, plus a lime wedge for serving

Directions:

Preheat the oven to 425 F. Combine all ingredients in a large zip-top bag; toss until fries are well coated. Spread in a single layer on a foil-lined baking sheet; bake until fries are golden brown, about 20 minutes. Serve with a lime wedge. (Fries can be reheated in the oven or a toaster oven.)

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Sweet Potato Soup

Ingredients:

• 1  large (8-ounce)  sweet potato, peeled, cut into 1-1/2-inch cubes
• 2  cups  fat-free chicken or vegetable broth
• 1/2  cup  vanilla soy milk
• 10  tablespoons  pressurized whipped cream

Directions:

In a medium saucepan over high heat, bring sweet potatoes and broth to a boil. Reduce heat to medium-low and simmer uncovered for 20 minutes, or until sweet potatoes are very soft.

Remove from heat. Using an immersion blender, puree in pan until smooth. (Alternatively, puree in a regular blender.)

Stir soy milk into soup over medium-high heat. Bring just to a boil.

Serve soup hot in espresso cups or large shot glasses, topped with 1 tablespoon whipped cream.

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Spicy Pumpkin and Shrimp Soup

Ingredients:

• 2  medium  onions, sliced
• 2  medium  carrots, thinly sliced
• 1  tablespoon  snipped fresh cilantro
• 2  teaspoons  grated fresh ginger
• 2  cloves  garlic, minced
• 1/2  teaspoon  ground allspice
• 2  tablespoons  margarine or butter
• 1  141/2-ounce can  chicken broth
• 1  15-ounce can  pumpkin
• 1  cup  milk
• 1  8-ounce package  frozen, peeled and deveined cooked shrimp, thawed
•     Fresh shrimp in shells, peeled, deveined, and cooked (optional)
•     Plain low-fat yogurt or dairy sour cream (optional)
•     Snipped fresh chives (optional)

Directions:

In a covered large saucepan cook the onions, carrots, cilantro, ginger, garlic, and allspice in hot margarine for 10 to 12 minutes or until the vegetables are tender, stirring once or twice.

Transfer the mixture to a blender container or food processor bowl. Add 1/2 cup of the chicken broth. Cover and blend or process until nearly smooth.

In the same saucepan combine pumpkin, milk, and remaining broth. Stir in the blended vegetable mixture and the 8 ounces shrimp; heat through. If desired, on small skewers thread additional cooked shrimp. Ladle soup into soup bowls. If desired top each serving with a spoonful of yogurt a sprinkling of chives, and a shrimp skewer.

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Pumpkin-Date Muffins

Ingredients:

• 1 3/4  cups  all-purpose flour
• 1  teaspoon  baking powder
• 1/2  teaspoon  baking soda
• 1/2  teaspoon  ground cinnamon
• 1/4  teaspoon  ground nutmeg
• 1/4  teaspoon  salt
• 2  large  eggs, beaten
• 1  cups  canned unsweetened pumpkin
• 1  cups  chopped dates
• 1/3  cup  light brown sugar
• 3  tablespoons  extra-light olive oil

Directions:

Heat oven to 425 degrees F. Line the cups of a standard (11-by-14-1.5 inch) muffin pan with paper liners or coat the cups with nonstick cooking spray; set aside.

In a large bowl, combine first 6 ingredients. Make a well in the center; set aside.

In a small bowl, combine remaining 5 ingredients. Pour mixture into well in dry ingredients and stir until mix is just moistened and batter is still slightly lumpy.

Pour batter into muffin cups until each is three-quarters full.

Bake 18 to 20 minutes, or until tops are light golden and a toothpick inserted into the center comes out clean. Cool for 5 minutes in pan on a rack, then remove from pan to cool completely.

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Pumpkin Soup (w/ bacon)

Ingredients:

• 2  slices  bacon, chopped
• 1    onion, chopped
• 1  29-ounce  can pumpkin or home-made pumpkin "slush"
• 3-1/2  cups  low-sodium chicken broth
• 1  cup  applesauce
• 2  tsp.  ground ginger
• 1/2  cup  light sour cream
•     salt
•     pepper

Directions:

Saute 2 slices chopped bacon and 1 chopped onion; drain fat.

Add one 29-ounce can pumpkin, 3-1/2 cups low-sodium chicken broth, 1 cup applesauce and 2 tsp. ground ginger.

Add salt and pepper; bring to boil. Simmer.

Add 1/2 cup light sour cream. Makes 4 servings.

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