Sesame Pork Rice

Ingredients:

1 cup cooked rice
1 lb pork, cubed
minced garlic
ginger
sesame oil
3 tbsp. soy sauce
2 tbsp. hoisin sauce
2 tbsp. rice wine vinegar
scallions
sesame seeds


Directions:

Toss pork with 1/2 teaspoon garlic and 1/2 teaspoon ginger. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add pork; sauté 3 minutes or until done. Remove from pan; keep warm.
Heat 1 teaspoon oil in pan over medium-high heat; add 1 teaspoon garlic and 1/2 teaspoon ginger; sauté 30 seconds. Add rice, soy sauce, hoisin sauce, and vinegar; cook 2 minutes, stirring constantly. Stir in pork; cook 2 minutes or until thoroughly heated. Sprinkle with green onions and sesame seeds.

Vegetarian Chocolate Cake

Ingredients:

1 box devil's food cake mix
1 cup nonfat Greek yogurt


Directions:

Preheat oven to 350 degrees.

Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

Lemon-Basil Chicken with Basil Aioli

Ingredients:

Chicken:
1/2 cup chopped fresh basil
1/3 cup chopped green onions
2 tbsp. lemon juice
2 tbsp. white wine vinegar
1/2 tsp. lemon pepper
1/4 tsp. black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

Basil Aioli:
1/4 cup finely chopped fresh basil
2 tbsp. low-fat mayonnaise
1 tbsp. lemon juice
1 1/2 tsp. Dijon mustard
3/4 tsp. bottled minced garlic
1/2 tsp. olive oil


Directions:

To prepare chicken, combine first 6 ingredients in a large bowl. Add chicken to basil mixture, turning to coat.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 8 minutes on each side or until done.

While chicken cooks, prepare aioli. Combine 1/4 cup basil and remaining ingredients in a small bowl, stirring with a whisk. Serve with chicken.

Spicy Orange Beef

Ingredients:

1/2 tsp. salt
1 tsp. bottled minced garlic
1/2 tsp. crushed red pepper
1 lb boneless sirloin steak, cut into 1/4-inch strips
1/2 tsp. grated orange rind
1/4 cup orange juice
1 tbsp. cornstarch
2 tbsp. low-sodium soy sauce
1 tsp. dark sesame oil
3/4 cup (1-inch) slices green onions

Directions:

Combine garlic, pepper, and beef, tossing well.

Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.

Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions; sauté 2 minutes. Add juice mixture; cook 2 minutes or until sauce thickens, stirring frequently.

Chicken with Creamy Pesto

Ingredients:

2 tsp. grated lemon rind
4 tsp. fresh lemon juice, divided
2 tsp. bottled minced garlic
2 tsp. olive oil
1/2 tsp. salt
1/4 tsp. black pepper
1 yellow bell pepper, cut into strips
1 lb skinless, boneless chicken breasts
1 small red onion, cut into strips
2 tbsp. plain nonfat yogurt
2 tbsp. nonfat sour cream
1 tbsp. commercial pesto


Directions:

1. Preheat grill.

2. Combine rind, 1 tablespoon juice, garlic, oil, salt, and pepper. Toss with half with bell pepper and onion and half with chicken. Grill vegetables and chicken until done, turning occasionally.

3. Combine 1 teaspoon juice, yogurt, sour cream, and pesto. Serve sauce with kebabs.

Spicy Mustard Shrimp

Ingredients:

1 lb peeled and deveined large shrimp
1 tbsp. whole-grain Dijon mustard
1 1/2 tsp. chipotle hot pepper sauce (such as Tabasco)
2/3 cup (3-inch) diagonally cut green onions
1 cup diced peeled mango (about 1 medium)
1/4 cup chopped fresh cilantro
4 lime wedges


Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add shrimp to pan; sauté 1 minute. Add mustard and pepper sauce to pan; sauté 2 minutes, stirring frequently. Stir in onions; cook 1 minute. Remove from heat; stir in diced mango. Sprinkle with cilantro. Serve with lime wedges.

Salsa Chicken

Ingredients:

1 lb chicken, cut into pieces
Mexican-style spices/taco seasoning
2/3 cup salsa
2/3 cup shredded reduced-fat cheddar cheese
4 oz canned green chiles
2 Tbsp sliced olives
fat free sour cream


Directions:

Preheat oven to 475°.

Combine chicken and seasoning in a medium bowl, tossing to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles. Bake at 475° for 8 minutes or until chicken is done and cheese is melted. Top with sour cream.

Marinated Grilled Chicken Breast with Watermelon-Jalapeno Salsa

Ingredients

1 tbsp. chopped fresh oregano
1 tbsp. olive oil
1 tsp. chili powder
3/4 tsp. ground cumin
1/2 tsp. salt
3 garlic cloves, minced
1 lb skinless, boneless chicken breast halves
Cooking spray
1 - 1 1/2 cups cubed seeded watermelon
1/2 - 3/4 cup cubed peeled ripe mango
1/2 small red onion, finely chopped
2 tbsp chopped fresh cilantro
1 small finely chopped seeded jalapeño pepper
1 tablespoon fresh lime juice

Preparation

Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally.

Prepare grill.

Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done. Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken.

Curried Steak Biryani

Ingredients:

1 cup chicken stock
1/2 cup quinoa
1 onion, chopped
2 tsp chopped garlic
1 cup mango, cubed
1/2 cup frozen peas
16 oz sirloin, trimmed and cut into 1/4 inch strips
1 tsp cumin
1 tsp cinnamon
1 tsp coriander
1 tsp tumeric
2 tsp ginger, ground


Directions:

Bring stock to a boil in a small saucepan. Add quinoa, reduce to a simmer and cover. Allow to cook for 15 min. Set aside when done.

Saute steak. Add onion and garlic. Add spices. When onion is soft, add mango and peas and salt to taste. Cook for 5 min more and serve on top of quinoa.

Panko-Crusted Chicken

Ingredients:

1 cup panko
1 tablespoon oil
1 lb chicken breasts
1/4 cup Dijon mustard (or mustard of your choosing)
cooking spray


Directions:

Preheat oven to 450. Thoroughly mix panko and oil and toast over medium heat until lightly browned (stir occasionally so it doesn’t burn). Cool to room temperature.

Pat chicken breasts dry and spread with Dijon. Coat with toasted panko and place on a rack over a rimmed baking sheet. Spray lightly with cooking spray and bake for 20-25 minutes, or until chicken is no longer pink inside.

Mediterranean Turkey Burgers

Ingredients:

1/4 cup panko
1/4 cup crumbled feta cheese
1 tbsp. minced red onion
2 tbsp. pesto
freshly ground black pepper
1 lb ground turkey breast
1 garlic clove, minced
Cooking spray
2 cups arugula or spinach
2 whole-wheat or low carb pitas, toasted and halved


Directions:

Combine first 7 ingredients in a bowl; mix until combined. Divide panko mixture into 4 portions, shaping each into a 1/2-inch-thick oval patty.

Heat a nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 6 minutes on each side or until done. Place 1 patty and 1/2 cup arugula in each pita half. Serve with tzatziki sauce and tabouleh.

Chicken with Tomatoes and Feta

Ingredients:

thyme
garlic powder
red wine vinegar

1 lb. chicken breast

1 onion, chopped

1 can (14-1/2 oz.) Italian-style diced tomatoes, undrained

1/4 cup Greek vinaigrette Dressing

1 lemon, thinly sliced

1/2 cup feta cheese, crumbled

Directions:

Put chicken in a bowl and sprinkle with thyme and garlic powder. Cover with vinegar. Marinate for 10 minutes.

Saute chicken and onion over medium-high heat until chicken is done. Remove chicken from pan. Add tomatoes, dressing, and lemon to the pan and cook for about 5 minutes.

Add chicken back to the pan and coat with sauce. Simmer for a few minutes. Serve topped with feta.

Balsamic Chicken

Ingredients:

1 lb chicken
steak seasoning
balsamic vinegar


Directions:

Season chicken. Put in a bowl and just cover with vinegar. Marinate 10 minutes. Saute until done and serve.

Cheese Blintzes

Ingredients:

1/2 cup part-skim ricotta cheese
1/2 cup lowfat cottage cheese
1 tsp. vanilla extract (other flavors work too)
4 packets sugar substitute
4 ready-to-use crepes
fresh fruit


Directions:

Mix cheeses, vanilla, and sweetener. Whisk until mixture is smooth.

Spoon 1/4 of mixture into the center of each crepe. Fold or roll up crepe as desired.

Microwave blintz for about 45 sec, or if you're feeling brave, saute them for a few min in a little bit of butter. However, if the crepes are delicate the whole thing may fall apart. Top with fruit.

Protein Pancakes

Ingredients:

1/8 cup lowfat cottage cheese
1/4 cup egg whites
1 1/2 scoops protein powder (chocolate or vanilla)
2 packets sugar substitute (optional)
1 tsp flavoring (eg. banana, almond, etc, optional)


Directions:

Spray a nonstick pan with oil (or butter) and set on medium heat.

In a bowl, combine cottage cheese, egg whites, and protein powder (and sweetener/flavoring, if using). Use a handheld blender to mix thoroughly.

Pour 1/3 of batter into pan. Cook each side for about 2 minutes or until pancake is golden. Repeat until batter is gone. (Makes about 3 pancakes total.)

Top with fruit and/or sugar-free maple syrup. Serves 1.

Kielbasa in Polish Sauce

Ingredients:

6 oz light beer or chicken stock
3/4 cup water
1 onion, chopped
1 lb kielbasa, sliced
2 tbsp. white vinegar
1 tbsp. butter
1 tsp. Splenda


Directions:

In a medium saucepan, bring beer, water, onion, and kielbasa to a boil. Cook 25 min. Add vinegar, butter, Splenda and reduce. Season with salt and pepper. Serve.

Keema Mattar

Ingredients:

1 onion, chopped
1 tbsp. minced ginger
1 tbsp. minced garlic
1 lb ground beef
curry powder
turmeric
cinnamon
cloves
coriander
chili powder
cayenne pepper
cumin
cardamom
1/2 can peas
1 can sliced potatoes
1/2 can tomato paste
chicken stock


Directions:

Saute onions, ginger, and garlic. Add ground beef and spices and cook until no longer pink. Add tomato paste and enough chicken stock to get it mixed in. Add peas and potatoes and some more stock. Reduce until it becomes the consistency of chili.

Black Bean and Chicken Chilaquiles

Ingredients:

1 thinly sliced onion
5 garlic cloves, minced
1 lb chicken breast
spices (chile powder, smoked paprika, cinnamon, allspice, cumin)
1 (15-ounce) can black beans, rinsed and drained
1/2 cup chicken broth
1 can El Pato Salsa de Chile Fresco
3 taco shells, broken into pieces
1/3 cup shredded queso blanco


Directions:

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook until almonst done. Stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer until mixture has thickened, stirring occasionally.

Turn off heat and sprinkle with cheese. Just before serving stir in the tortilla pieces so they don't get too soggy.