20 Minute Express Recipes for Busy Peopledl.booktolearn.com/ebooks2/cooking/9781494421397... ·...

20 Minute Express Recipes for Busy Peopleby Ericka Smits

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All Rights Reserved. No part of this publication may be reproduced in any form or by any

means, including scanning, photocopying, or otherwise without prior written permission of thecopyright holder. Copyright © 2013

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Table of Contents

Preface10 Tips for Super-Fast CookingChapter One - Appetizers, Snacks & Beverages

Creamy Asian DipLayered Bean DipFresh Green Veggie SalsaShrimp Salad-Stuffed EndiveSun-Dried Tomato CrostiniMarinated TortelliniChicken Lettuce WrapPomegranate FizzerWhite Cranberry-Peach SpritzersSpiced Mocha Latte

Chapter Two - BreadsCornmeal PancakesCherry Wheat PancakesBlueberry WafflesSweet Mini MuffinsApple-Cinnamon Crescent PuffsBaked Amaretto French ToastCornmeal BiscuitsEasy Drop BiscuitsParmesan-Basil BiscuitsButtermilk Cornmeal Sticks

Chapter Three - Main DishesSweet Hot Pork MedallionsSteak FlorentineMushroom-Smothered Salisbury SteakRosemary Lamb Chops with Garlic-Balsamic SauceSeared Chicken Breast with Pan GravyChicken, Artichoke, and Mushroom FettuccineCornmeal and Pecan Crusted CatfishPan Grilled Salmon with Pineapple SalsaNew Orleans Style ShrimpVegetarian Tortilla Pizza

Chapter Four - Soups and SandwichesEasy Texas ChiliTurkey and Tomatillo ChiliSpicy Barbecue Chicken SoupCoconut Chicken and Rice Soup

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Mexican GazpachoCurried Chicken Salad SandwichesChipotle-Raspberry Turkey WrapBalsamic Roast Beef SandwichesApple, Slaw and Ham SandwichesMediterranean Goat-Cheese Sandwiches

Chapter Five - SaladsCouscous and Chicken SaladChef’s Salad with Dijon DressingTex-Mex Layered SaladAsian Chicken SaladSesame Tuna with Cucumber SaladCrab and Mango SaladBlack-Eyed Pea SaladWilted Radicchio-Chickpea SaladWhite Bean and Artichoke SaladSouthwestern Salad with Guacamole Dressing

Chapter Six - Side DishesGarlic-and-Lemon Roasted Green BeansAsparagus GremolataBrussels Sprouts with Tomato, Olives, and BaconCarrot-Edamame SautéMoroccan CarrotsCabbage Sauté with ApplesMiddle Eastern Roasted CauliflowerGrilled Chipotle-Lime Corn

Curried Potatoes and PeasChapter Seven - Desserts

Brandied Mixed FruitsAutumn Fruit with Honey-Yogurt SauceOrange-Mint BerriesFruit Kebabs with Lemon DipToffee Dip with ApplesMelon with Strawberry SaucePeach ShortcakesZabaglione with Fresh FruitBlueberry FoolAmaretto Strawberries over Angel Food Cake

Conclusion

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Preface All information in this book has been carefully researched and checked for factual accuracy.However, the author and publisher make no warranty, express or implied, that the informationcontained herein is appropriate for every individual, situation or purpose, and assume noresponsibility for errors or omissions. The reader assumes the risk and full responsibility forall actions, and the authors will not be held responsible for any loss or damage, whetherconsequential, incidental, special, or otherwise that may result from the information presentedin this publication. The author has relied on her own experience as well as many different sources for this book,and has done her best to check the facts and to give credit where it is due. In the event that anymaterial is incorrect or has been used without proper permission, please contact the author sothat the oversight can be corrected at: [email protected]

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mailto:[email protected]

10 Tips for Super-Fast Cooking

Most people, when thinking of cutting down the time spent in the kitchen, believe that thismeans buying more take-out and/or processed foods that are laden with calories, fat andsodium. But it doesn't have to be that way. Anybody can prepare a meal that will keep theirtime in the hot kitchen to a minimal yet without sacrificing on health. Here are a few super-fastcooking tips and tricks to help you save on preparation time while still making healthy mealsfor you and your family. Tip No. 1: Use Pre-cooked Meats You can often buy roast beef or roasted turkey in the deli section of your local grocery store. Both are lean meat choices. You can even request extra thick slices of roast so you can dice itand use in your recipes. You can also get fresh off the rotisserie or grill chicken breasts, whole chickens, and halfturkey breasts in most supermarkets. Just remove the skin and shred or cut the meat as neededfor your recipe. Finally, you can find cooked shrimp at the fish counter or in the frozen fish section of yourlocal supermarket. Tip No. 2: Have a Main Dish Salad A cool, light, and quick to fix main dish salad is a perfect choice for a hot summer supper. Justopen a bag of salad green or spinach leaves and pour into a bowl and you have the baseingredient for your salad. All you need to do is throw in the rest of the ingredients and toss.Practical add-ins for your salad include reduced-fat cheese, baby carrots, grilled chicken,dried cranberries, cherry tomatoes, walnuts, etc. Tip No 3. Make It Vegetarian

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When preparing your meal, the best way to save time cooking meat is to skip it entirely. Consider easy vegetarian entrées like beans and cheese burritos, vegetarian burgers (they onlytake about 4 minutes to brown in a nonstick frying pan), egg-based entrées such as omelets, andvegetarian sandwiches containing cheese and/or roasted vegetables. Tip No 4: Heat up a Classy Frozen Entrée There are many appetizing frozen entrées to be found in your local supermarkets. There areeven many savory low-fat choices for people looking for vegetarian, fish, lean mean, or ethniccuisine. Tip No. 5: Add Some Store-Prepared Gourmet Items You can save time in the kitchen without sacrificing elegance. All you need to do is buy a fewgourmet food items. These items are often prepared by Whole Food Market and similar ritzymarkets. Look for items such as:

� Freshly made avocado-mango salsa (this is a great option for gourmet stylequesadillas, meat entrées, tacos, and more).� Roasted vegetables (these are great for sandwiches, quesadillas, tacos, andmore).� Grilled salmon and/or chicken breast (these are great for pasta dishes, maindish salads, and more).

Tip No. 6: Whip Up a Stove-Top Meal Even during those hot summer evening, most of us are prepared to spend five minutes over astove top if the result is a fresh and healthy meal. You can easily whip up the following withonly a nonstick frying pan:

� Grilled sandwiches (you may also consider using a Panini press)� Quesadillas� Omelets� Fried rice (if the rice is pre-cooked)� Bacon Lettuce and Tomato sandwich� Fajitas (these can take as little as 5 minutes to make if you purchase pre-cutmeat and use bottled fajita sauce.� Sloppy Joes

Tip No. 7: Make a Microwave Meals in Minutes I will share three of my favorite quick and easy microwave meals:

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� Make nachos by simply layering multigrain tortilla chips, canned vegetarianrefried beans or black beans, shredded reduced-fat cheese, chopped green onionsand tomatoes, and grilled or roasted chicken breast (if desired) on a microwave-safeplate and cooking on HIGH for a minute or two.� Make a burrito by filling a whole-grain flour tortilla with your fillings ofchoice, wrapping everything up into a burrito shape, and microwaving it for a minuteor two.� Make an easy to assemble baked potato. Simply pierce each potato a couple oftimes with a fork and microwave on HIGH until cooked throughout. Meanwhile, getyour toppings ready (consider these tasty toppings: shredded reduced-fat cheese; fat-free sour cream; chopped chives or green onions; and/or turkey bacon bits.) Yourfavorite canned chili can also make a great topping too; just heat the chili in amicrowave-safe bowl.

Tip No. 8: Use No-Fuss Veggies and Beans These veggies are easy to use in recipes because they require a small amount of preparationtime:

� Bags of baby carrots� Asparagus spears (just trim off the ends and you can cook them whole)� Bags of washed spinach leaves� Potatoes and sweet potatoes (just pierce each a couple of times andmicrowave)� Cherry and grape tomatoes� Canned tomatoes (for some recipes, you will want the ones with seasoningsadded)� Canned beans (just rinse them and add to the recipes)� Bags of precut broccoli and cauliflower florets

Tip No. 9: Serve a Low-Fuss Fruit Salad You can whip-up a side serving of fruit salad by simply rinsing and tossing the followingfruits:

� Raspberries, blackberries, and blueberries� Grapes (red and green)� Apple slices in bags� Bananas (just peel and cut into slices)� Canned pineapple chunks (in juice)� Strawberries make for an easy garnish. Just rinse and serve them with theirleafy tops.

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Tip No. 10: Use Bottled Sauces, Dressings, and Marinades These are some of the most convenient products available at your supermarket:

� Bottled light salad dressing (for green salads and pasta salads, or you can usethe dressing as a marinade)� Bottled marinara and pizza sauce� Bottled salsa, taco sauce, salsa verde, and enchilada sauce� Teriyaki sauce� Fajita sauce� Asian cooking and dipping sauces (hoisin, sweet and sour sauce, and more)� Pesto sauce

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Chapter One - Appetizers, Snacks & Beverages

Start your party with a savory dip and veggies, snack on a tasty wrap, or sip a refreshingbeverage.

THE RECIPES

Creamy Asian DipLayered Bean Dip

Fresh Green Veggie SalsaShrimp Salad-Stuffed EndiveSun-Dried Tomato Crostini

Marinated TortelliniChicken Lettuce Wrap

Pomegranate FizzerWhite Cranberry-Peach Spritzers

Spiced Mocha Latte

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Creamy Asian Dip

You can make this party-pleasing dip a day ahead and store it in the refrigerator. Preparation time: 11 minutesCooking time: 2 minutes (to toast the sesame seeds)Makes 16 servings (serving size of 2 tablespoons)

Ingredients

1 cup light mayonnaise1/2 cup reduced-fat sour cream

1/4 cup chopped fresh basil1/4 cup low-sodium soy sauce

2 tablespoons rice vinegar4 teaspoons sesame seeds, toasted

2 teaspoons sugar2 teaspoons minced fresh ginger

4 teaspoons sesame oil1 teaspoon dry mustard

1/4 teaspoon ground red pepper1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions Combine all the ingredients in a small bowl then stir well. Cover and chill.

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Nutrition Analysis (Per serving)

Calories 80

Fat 7.5gSaturated fat 1.8g

Protein 0.6gCarbohydrate 2.5g

Fiber 0.2gCholesterol 8mgSodium 294mg

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Layered Bean Dip I used refrigerated fresh salsa (found in the deli department or produce section of thesupermarket) because it has less than half the sodium of most bottled salsas. Preparation time: 7 minutesMakes 16 servings (serving size of 1/4 cup)

Ingredients

1 can (16-ounces) fat-free spicy refried beans1/4 cup fat-free sour cream

1 container (8-ounce) refrigerated guacamole1 cup refrigerated fresh salsa

1 cup preshredded reduced-fat 4-cheese Mexican blend cheese (about 4 ounces)1/2 cup diced tomato

2 tablespoons chopped green onions

Directions Combine the beans and sour cream in a small bowl, stirring well. Spread the mixture into the bottom of a shallow 1-quart dish then spread the guacamole overthe bean mixture. Top with the salsa then sprinkle with the cheese, tomato, and green onions. Cover and chill.


Calories 81Fat 4g

Saturated fat 1gProtein 4.2g

Carbohydrate 7.1gFiber 3g

Cholesterol 3mgSodium 215mg

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Fresh Green Veggie Salsa

Celery and cucumber are not common ingredients in salsa, but they make Fresh GreenVeggie Salsa delightfully crunchy and fresh tasting. Preparation time: 15 minutesMakes 8 servings (serving size of 1/4 cup)

Ingredients

1/2 cup finely chopped tomatillos (about 2 medium)1/2 medium cucumber, peeled, seeded, and chopped (about 1/2 cup)

1/3 cup chopped fresh cilantro1/2 medium celery stalk, finely chopped (about 1/4 cup)

3 tablespoons fresh lime juice (about 2)1 green onion, thinly sliced (about 2 tablespoons)

1 tablespoon extra-virgin olive oil1/4 teaspoon salt

1 ripe avocado, chopped

Directions Combine all the ingredients in a medium bowl. Serve immediately, or cover and chill


Calories 60Fat 5.5g

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Saturated fat 0.8gProtein 0.7g



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Shrimp Salad-Stuffed Endive Preparation time: 18 minutesMakes 18 servings (serving size of 1 stuffed endive leaf)

Ingredients

1/2 pound cooked peeled shrimp, coarsely chopped (about 1-1/2 cups)1/4 cup chopped celery

1/4 cup chopped red bell pepper1/4 cup chopped red onion1/4 cup light mayonnaise

3 tablespoons chopped green onions1 teaspoon fresh lemon juice

1/4 teaspoon salt1/8 teaspoon freshly ground black pepper

2 heads Belgian endive (about 10 ounces), separated into leaves2 teaspoons chopped fresh dill

Directions

Combine the shrimp, celery, red bell pepper, red onion, mayonnaise, green onions, lemonjuice, salt and black pepper in a bowl, stirring to combine. Spoon 1 rounded tablespoonful of the shrimp salad onto the end of each endive leaf thensprinkle evenly with dill.


Calories 27Fat 1.3g


Carbohydrate 1gFiber 0.3g


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Sun-Dried Tomato Crostini

Preparation time: 8 minutesCooking time: 12 minutesMakes 32 servings (serving size of 1 crostino)

Ingredients

32 (1/2-inch thick) slices diagonally-cut whole wheat baguetteOlive oil-flavored cooking spray1 package (4-ounce) goat cheese2/3 cup sun-dried tomato spread

Directions

Preheat the oven to 400F. Place the bread slices on a baking sheet then coat both sides of the bread with the cookingspray and bake at 400F for 6 minutes on each side or until toasted. Spread about 1 tablespoon of the goat cheese on each bread slice then top with 1 teaspoon ofthe tomato spread.


Calories 33Fat 1.5g


Carbohydrate 3.6gFiber 0.5g


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Marinated Tortellini You can make this appetizer up to a day ahead. Triple the serving size for a hearty meatlesslunch. Preparation time: 6 minutesCooking time: 13 minutesMakes 21 servings (serving size of 1/3 cup)

Ingredients

1 package (9-ounce) fresh three-cheese tortellini1 package (9-ounce) fresh mozzarella-garlic tortelloni

1-1/2 cup grape tomatoes1/3 cup chopped fresh basil

1/2 cup light balsamic vinaigrette1/3 cup water

1 tablespoon brown sugar1 large garlic clove, minced

Directions

Cook the pasta according to the package directions then drain and rinse with cold water anddrain again. Combine the past, tomatoes, and basil in a large bowl. Combine the balsamic vinaigrette, water, brown sugar and garlic in a small bowl then stir wellwith a whisk. Pour the marinade over the pasta then toss gently. Cover and marinate in the refrigerator for at least 4 hours.


Calories 87Fat 2.8g



Cholesterol 11mg

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Sodium 184mg

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Chicken Lettuce Wrap

Serve Chicken Lettuce Wraps as an appetizer with your favorite stir-fry. If you haveleftover chicken filling, enjoy it later over chopped romaine as a quick lunch salad. Preparation time: 15 minutesOther time: 5 minutesMakes 12 servings (serving size of 1 chicken-filled lettuce wrap)

Ingredients

2 garlic cloves, finely minced1/4 cup fresh lime juice

3 tablespoons low-sodium soy sauce2 teaspoons sugar

1 teaspoon sesame oil1/4 teaspoon crushed red pepper

2 cups shredded cooked chicken breast1/4 cup chopped fresh mint

12 small, tender Bibbo or iceberg lettuce leaves, rinsed, drained, and dried

Directions Combine the garlic, lime juice, soy sauce, sugar, sesame oil, and red pepper in a large bowl,stirring well with a whisk. Add the chicken, cilantro, and mint then toss to combine. Let stand for 5 minutes.

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Spoon about 2-1/2 tablespoons of the chicken mixture in the center of each lettuce leaf.


Calories 50Fat 1/3g




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Pomegranate Fizzer

Add the diet ginger ale to the Pomegranate Fizzer just before serving to make sure you getthe most fizz. This recipe is easily doubled or tripled if you plan to serve a crowd. Preparation time: 5 minutesMakes 4 servings (serving size of 1 cup)

Ingredients

1 bottle (16-ounces) pomegranate juice1 cup mixed berry juice2 tablespoons lime juice

1 cup diet ginger aleLime wedges (optional)

Directions

Combine the pomegranate juice, mixed berry juice and lime juice in a pitcher then cover andchill, if desired. Stir in the ginger ale just before serving. Serve over ice and garnish with lime wedges, if desired.


Calories 99Fat 0g


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White Cranberry-Peach Spritzers Be sure to use fresh peaches for this recipe when they are in season. Once fresh are nolonger available, frozen peaches are a tasty substitute. Preparation time: 3 minutesMakes 4 servings (serving size of 3/4 cup juice mixture, about 2 peach slices, and 1 limewedge)

Ingredients

2 cups white cranberry-peach juice2/3 cup peach nectar

2/3 cup sparkling water1/2 cup fresh or frozen sliced peaches

4 lime wedges

Directions Combine the cranberry-peach juice, peach nectar, and water in a pitcher then stir gently. Pour about 3/4 cup of the juice mixture into each of 4 tall glasses. Divide the peach slices evenly among the glasses and squeeze a lime wedge into each glass. Fill the glass with ice and serve immediately.


Calories 91Fat 0g




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Spiced Mocha Latte The drinks at the local coffee shop can be loaded with calories. This homemade version hasless than 100 calories, and you can prepare it in 5 minutes. It's just the thing to perk youup in the afternoon - and a good source of calcium. Preparation time: 2 minutesCooking time: 3 minutesMakes 1 servings (servings size of 1 cup)

Ingredients

1 envelope (0.55-ounce) no-sugar added instant cocoa mix2/3 cup hot strong brewed coffee

1/3 cup fat-free milk1/4 teaspoon "measures-like-sugar" calorie-free sweetener (such as Splenda)

1/8 teaspoon ground cinnamon1 tablespoon frozen fat-free whipped topping, thawed

Unsweetened cocoa (optional)

Directions Combine the cocoa mix and coffee in a large mug, stirring until blended. Microwave the milk at HIGH for 30 seconds or until hot then stir into the coca mixture. Add the sweetener and cinnamon then stir until blended. Top with whipped topping and dust with cocoa, if desired. Serve immediately.


Calories 95Fat 0.6g




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Chapter Two - Breads

From delightful pancakes and waffles to tasty biscuits - look for these speedy recipes tobegin the morning or round out your evening meal.

THE RECIPES

Cornmeal Pancakes

Cherry Wheat PancakesBlueberry Waffles

Sweet Mini MuffinsApple-Cinnamon Crescent PuffsBaked Amaretto French Toast

Cornmeal BiscuitsEasy Drop Biscuits

Parmesan-Basil BiscuitsButtermilk Cornmeal Sticks

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Cornmeal Pancakes

Once the edges of the pancakes turn golden and bubbles appear on the surface, slide a widenylon spatula beneath the pancake. The width will help you easily lift the pancake, and thenylon won't scratch the pan. Quickly flip the pancakes over, and cook for 1 to 2 additionalminutes. Preparation time: 6 minutesCooking time: 1 minute plus 3 minutes per batchMakes 10 servings (serving size of 1 pancake)

Ingredients

1 cup all-purpose flour1/3 cup yellow cornmeal

1 tablespoon sugar1-1/2 teaspoons baking powder

1/4 teaspoon baking soda1/4 teaspoon salt

1 large egg, lightly beaten1 cup 1% low-fat milk1 tablespoon molasses

1 tablespoon butter, meltedCooking spray

Low-calorie pancake syrup (optional)

Directions Lightly spoon the flour into a dry measuring cup then level with a knife.

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Combine the flour, cornmeal, sugar, baking powder, baking soda and salt in a large bowl thenstir with a whisk. Combine the egg, milk, molasses, and butter in a bowl then stir with a whisk until smooth. Add the egg mixture to the flour mixture, stirring until smooth. Pour about 1/4 cup of the batter per pancake onto a hot nonstick griddle or nonstick skilletcoated with cooking spray then cook for 1 to 2 minutes or until the tops are covered in bubblesand the edges look cooked. Carefully turn the pancakes over and cook for 1 to 2 minutes or until the bottoms are lightlybrowned. Serve with pancake syrup, if desired.


Calories 111Fat 2.3g




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Cherry Wheat Pancakes Dried sweet cherries and whole wheat flour give these pancakes added flavor and fiber. Preparation time: 7 minutesCooking time: about 3 minutes per batchServes 10 (serving size of 1 pancake)

Ingredients

2/3 cup all-purpose flour1/3 cup whole wheat flour

1 tablespoon granulated sugar1/2 teaspoon baking soda

1/2 teaspoon ground cinnamon1/4 teaspoon salt

1 cup low-fat buttermilk1 large egg, lightly beaten1 tablespoon canola oil

2/3 cup chopped dried sweet cherriesCooking spray

1-1/2 teaspoons powdered sugar

Directions Lightly spoon the flours into dry measuring cups then level with a knife. Combine the flours, sugar, baking soda, cinnamon and salt in a large bowl then stir with awhisk. Combine the buttermilk, egg, and canola oil then add to the flour mixture, stirring until smooth. Stir in the cherries. Pour about 1/4 cup of batter per pancake onto a hot nonstick griddle or nonstick skillet coatedwith cooking spray then cook for 1 to 2 minutes or until the tops are covered with bubbles andthe edges look cooked. Carefully turn the pancakes over and cook for 1 to 2 minutes or until the bottoms are lightlybrowned. Sprinkle evenly with powdered sugar.

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Blueberry Waffles

If you are using frozen blueberries, do not thaw them before adding them to the batter. Preparation time: 6 minutesCooking time: about 6 minutes per batchMakes 8 (4-inch) waffles (serving size of 1 waffle)

Ingredients

1-3/4 cups all-purpose flour1 tablespoon baking powder

Dash of salt1-3/4 cup fat-free milk

3 tablespoons canola oil1 large egg, lightly beaten

2 large egg whites, lightly beatenCooking spray

1 cup fresh or frozen blueberries

Directions Lightly spoon the flour into dry measuring cups then level with a knife. Combine the flour, baking powder, and salt in a medium bowl then stir with a whisk. Combine the milk, canola oil, egg, and egg whites in a small bowl then add to the flourmixture, stirring until well blended. Coat a waffle iron with cooking spray and preheat. Spoon about 1/3 cup of batter per waffle onto the hot waffle iron, spreading the batter to theedges.

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Spoon 2 tablespoon of blueberries per waffle evenly over the batter then cook for 6 to 7minutes or until the steaming stops. Repeat the procedure with the remaining batter and blueberries.

Nutrition Analysis (Per waffle)





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Sweet Mini Muffins Use a small spring-handled cookie scoop to quickly divide the batter among the miniaturemuffin cups. Preparation time: 8 minutesCooking time: 9 minutesMakes 12 servings (serving size of 2 mini muffins)

Ingredients

1-1/2 cups all-purpose flour1/2 cup sugar

2 teaspoons baking powder1/2 teaspoon salt

1/2 cup fat-free milk1/4 cup canola oil

1 large eggCooking spray

Directions

Preheat the oven to 400F. Lightly spoon the flour into dry measuring cups and level with a knife. Combine the flour, sugar, baking powder, and salt in a large bowl then stir with a whisk. Make a well in the center of the mixture. Combine the milk, canola oil, and egg then add to the flour mixture, stirring just until moist. Divide the batter evenly among 24 miniature muffin cups coated with cooking spray Bake at 400F for 9 to 10 minutes or until golden then remove from the pan immediately.





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Apple-Cinnamon Crescent Puffs

You will have some leftover apples to heat and serve later as a side dish or as a topping forice cream. Preparation time: 7 minutesCooking time: 13 minutesMakes 8 servings (serving size of 1 puff)

Ingredients

1/2 package (12-ounce) Stouffer’s Harvest Apples1 can (8-ounces) refrigerated reduced-fat crescent dinner roll dough

1/4 teaspoon apple pie spiceCooking spray

1/3 cup sifted powdered sugar1 to 1-1/4 teaspoons fat-free milk

Directions

Preheat the oven to 375F. Place the apples in a microwave-safe bowl then microwave at HIGH for 1 to 2 minutes oruntil thawed. Unroll the dough then separate into 8 triangles. Combine the apples and apple pie spice then spread about 2 tablespoons of the apple mixtureonto each triangle. Roll up each triangle, starting at the wide end, then curve to a crescent shape. Place the rolls, point side down, on a large baking sheet coated with cooking spray then bake

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at 375F for 12 minutes or until golden. Combine the powdered sugar and milk then drizzle over the warm puffs.


Calories 137Fat 5g




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Baked Amaretto French Toast A quick dunk in a thick, sweetened egg mixture and a little more than 10 minutes in the ovenare all it takes to have crispy-on-the-outside, tender-on-the-inside French toast. Replacethe 2 tablespoons amaretto with 2 tablespoons fat-free milk and 1/4 teaspoon almondextract, if desired. Preparation time: 8 minutesCooking time: 11 minutesMakes 8 servings (serving size of 1 slice of toast and 1 tablespoon of syrup)

Ingredients

2 large egg whites1/3 cup fat-free milk

2 tablespoons brown sugar3 tablespoons egg substitute

2 tablespoons amaretto1/4 teaspoon salt

1/4 teaspoon ground cinnamon8 (3/4-inch thick) slices French bread

Cooking spray1/2 cup reduced-calorie maple-flavored syrup

Directions

Preheat the oven to 425F. Beat the egg whites with a mixer at high speed until stiff peaks form. Combine the milk, brown sugar, egg substitute, amaretto, salt, and cinnamon, beating until thesugar dissolves. Fold in one-third of the beaten egg white then fold in the remaining beaten egg whites. Dip the bread in the egg mixture then place in a jelly-roll pan coated with cooking spray. Bake at 425F for 7 minutes then turn the bread slices and bake an additional 4 minutes. Serve hot with syrup.


Calories 151

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Protein 6gCarbohydrate 29.5g


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Cornmeal Biscuits

Cornmeal adds a light crunch to these airy biscuits. After cutting the first few biscuits,reroll the dough scraps to yield a total of 9 biscuits. Preparation time: 8 minutesCooking time: 11 minutesMakes 9 biscuits (serving size of 1 biscuit)

Ingredients

1-1/2 cups all-purpose flour1/2 cup yellow cornmeal

2 teaspoons baking powder1/2 teaspoon salt

1/4 teaspoon baking soda1/4 cup chilled butter, cut into small pieces

3/4 cup low-fat buttermilkCooking spray

Directions

Preheat the oven to 450F. Lightly spoon the flour into dry measuring cups then level with a knife. Combine the flour, cornmeal, baking powder, salt, and baking soda in a large bowl. Cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal. Add the buttermilk then stir with a fork until moist. Turn the dough out onto a lightly floured surface and knead 3 to 4 times.

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Roll the dough to 1/2-inch thickness then cut with 2-1/2-inch biscuit cutter. Place the biscuit on a baking sheet coated with cooking spray then bake at 450F for 11 minutes.

Nutrition Analysis (Per biscuit)





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Easy Drop Biscuits Preparation time: 5 minutesCooking time: 15 minutesMakes 12 biscuits (serving size of 1 biscuit)

Ingredients

1-1/2 cups all-purpose flour2 teaspoons baking powder1/2 teaspoon baking soda

1/4 teaspoon salt1 cup plain low-fat yogurt

1/4 cup egg substitute1 tablespoon canola oil

Cooking spray

Directions Preheat the oven to 400F. Lightly spoon the floor into dry measuring cups then level with a knife. Combine the flour, baking powder, baking soda and salt in a large bowl. Make a well in the center of the mixture. Combine the yogurt, egg substitute, and canola oil then add to the flour mixture. Stir just until moist. Drop the dough by rounded tablespoons about 2 inches apart onto a baking sheet coated withcooking spray then bake at 400F for 15 minutes or until golden.


Calories 86Fat 1.8g



Cholesterol 1mg

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Sodium 198mg

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Parmesan-Basil Biscuits

Serve these biscuits as an alternative to Italian bread with your next pasta meal. Thesesavory biscuits received rave reviews from my family and friends. Preparation time: 10 minutesCooking time: 10 minutesMakes 8 biscuits (serving size of 1 biscuit)

Ingredients

1 cup all-purpose flour1 teaspoon baking powder1/4 teaspoon baking soda

1/4 teaspoon salt3 tablespoons chilled butter, cut into small pieces

1/4 cup grated Parmesan cheese2 tablespoons chopped fresh basil

1/2 cup low-fat buttermilkCooking spray

1 tablespoon finely shredded fresh Parmesan cheese

Directions Preheat the oven to 425F. Lightly spoon the flour into a dry measuring cup and level with a knife. Combine the flour, baking powder, baking soda and salt in a bowl.

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Cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal. Stir in the grated Parmesan cheese and basil. Add the buttermilk, stirring until moist. Spoon the dough evenly into 8 mounds on a baking sheet coated with cooking spray. Lightly coat the tops of the biscuits with cooking spray, and sprinkle with the finely shreddedParmesan cheese. Bake at 425F for 10 to 12 minutes or until golden.






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Buttermilk Cornmeal Sticks These cornsticks are the perfect accompaniment to a vegetable plate or helping of soup. Ifyou don't have cornstick pans, bake the batter in regular-size muffin cups coated withcooking spray. Preparation time: 10 minutesCooking time: 10 minutesMakes 12 corn sticks (serving size of 1 cornstick)

Ingredients

1/3 cup all-purpose flour2/3 cup yellow cornmeal

3/4 teaspoon baking powder1/2 teaspoon baking soda

1/4 teaspoon salt1/4 teaspoon paprika

3/4 cup low-fat buttermilk2 tablespoon sugar

2 tablespoons canola oil1 large egg, lightly beaten

Cooking spray

Directions Preheat the oven to 425F. Lightly spoon the flour into a dry measuring cup and level with a knife. Combine the flour, cornmeal, baking powder, baking soda, salt and paprika in a medium bowland make a well in the center of the mixture. Combine the buttermilk, sugar, canola oil, and egg then add to the flour mixture, stirring untilmoist. Place cast-iron corn stick pans in a 425F oven for 5 minutes. Remove the pans from the oven then coat with cooking spray. Immediately pour the batter into the hot pans and bake at 425F for 10 minutes.

Nutrition Analysis (Per corn stick)

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Calories 80


Protein 1.9gCarbohydrate 11g

Fiber 1.2gCholesterol 16mg

Sodium 154mg

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Chapter Three - Main Dishes

Perfectly seasoned meats and chicken, fabulous fish, and satisfying meatless dishes – any

one of these hearty entrées can be on the table in 20 minutes of less.

THE RECIPES

Sweet Hot Pork MedallionsSteak Florentine

Mushroom-Smothered Salisbury SteakRosemary Lamb Chops with Garlic-Balsamic Sauce

Seared Chicken Breast with Pan GravyChicken, Artichoke, and Mushroom Fettuccine

Cornmeal and Pecan Crusted CatfishPan Grilled Salmon with Pineapple Salsa

New Orleans Style ShrimpVegetarian Tortilla Pizza

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Sweet Hot Pork Medallions The dark sesame oil lends a toasty flavor to the spicy-sweet glaze. Preparation time: 4 minutesCooking time: 14 minutesMakes 4 servings (serving size of about 3 pork medallions)

Ingredients

1 pound pork tenderloin1/4 teaspoon crushed red pepper

1/8 teaspoon garlic powder1 teaspoon dark sesame oil

Cooking spray1/4 cup water

2 tablespoons low-sodium soy sauce2 tablespoons brown sugar

Directions

Trim the fat from the pork, and cut the meat into 1-inch thick slices. Place the slices between 2 sheets of heavy duty plastic wrap and flatten to 1/2-inch thicknessusing a meat mallet or rolling pin. Sprinkle the meat with the red pepper and garlic powder. Heat the sesame oil in a large nonstick skillet coated with cooking spray over medium-highheat then add half of the pork medallions and cook for 3 minutes on each side or until browned. Remove the pork from the skillet then set aside and keep warm. Repeat the procedure with the remaining half of pork medallions. Remove the pan from the heat then add the water, soy sauce, and brown sugar and deglaze thepan over medium heat for 1 to 2 minutes or until the mixture is slightly thickened. Pour the glaze over the pork.


Calories 168Fat 5g

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Steak Florentine

Traditionally, a thick-cut T-bone is the meat of choice for Steak Florentine, but I havesubstituted beef tenderloin steak to significantly cut the fat. A paste of fresh garlic,rosemary, and olive infuses the steaks with flavor. Preparation time: 5 minutesCooking time: 10 minutesMakes 4 servings (serving size of 1 steak and 1/2 cup of spinach)

Ingredients

1 tablespoon olive oil2-1/2 teaspoons chopped fresh rosemary

4 garlic cloves, peeled1/4 teaspoon salt

1/2 teaspoon freshly ground black pepper4 (4-ounce) lean beef tenderloin steaks (1-1/2 inches thick), trimmed

Cooking spray2 cups trimmed spinach

4 lemon wedges

Directions Prepare the grill. Place the olive oil, rosemary, and garlic in a blender then process until the mixture forms apaste, stopping the blender and scraping down the sides frequently. Sprinkle the salt and pepper evenly over both sides of the steaks then spread the garlic pasteevenly over both sides of the steaks. Place the steaks on a grill rack coated with cooking spray and grill for 5 minutes on each sides

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or until the desired degree of doneness is reached. Divide the spinach among 4 plates then top with the steaks Squeeze a lemon wedge over each serving.






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Mushroom-Smothered Salisbury Steak This is a terrific recipe for family or unexpected company. Plate each steak with a 1/2 cupserving of creamy mashed potatoes and crisp green beans for a down-home meal. Preparation time: 3 minutesCooking time: 17 minutesMakes 4 servings (serving size of 1 patty and 1/4 cup of sauce)

Ingredients

1 can (14-ounces) less-sodium beef broth3 tablespoons flour

3/8 teaspoon salt, divided1/2 cup picante sauce, divided

12 ounces round sirloin3 tablespoons Italian-seasoned breadcrumbs

1 large egg whiteCooking spray

1/2 package (8-ounce) presliced mushrooms

Directions Combine the beef broth, flour, and 1/8 teaspoon of salt in a small bowl then stir with a whisk. Add 1/4 cup of picante sauce then stir well. Set the broth mixture aside. Combine the beef, breadcrumbs, egg white, remaining 1/4 cup picante sauce, and the remaining1/4 teaspoon of salt in a large bowl. Divide the beef mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium heat then coat the pan with cooking spray. Add the patties and cook for 5 minutes on each side or until done, then remove from the heat,cover and set aside. Add the mushrooms to the pan and sauté for 2 minutes or until browned. Add the reserved broth mixture to the pan then bring to a boil and cook for 3 minutes or untilslightly thick, stirring constantly.

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Return the patties to the pan and cook until thoroughly heated.


Calories 217Fat 9g




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Rosemary Lamb Chops with Garlic-Balsamic Sauce

These tasty chops are ideal for busy weeknight. Add some steamed broccoli and rice, anddinner is ready. Preparation time: 5 minutesCooking time: 15 minutesMakes 4 servings (serving size of 2 lamb chops and 1 tablespoon of sauce)

Ingredients

1 tablespoon bottled minced garlic, divided1/2 teaspoon salt, divided

2 tablespoons chopped fresh rosemary2 tablespoons stone-ground mustard

1 tablespoon olive oil2 teaspoons balsamic vinegar

8 (4-ounce) lean lamb loin chops, trimmed1/2 cup balsamic vinegar

1/2 teaspoon black pepper

Directions Prepare the grill. Combine 1 teaspoon of garlic, 1/4 teaspoon of salt, rosemary, mustard, olive oil, and 2teaspoons of balsamic vinegar in a small bowl and stir well. Place the lamb chops in a shallow dish then spread the rosemary mixture evenly over bothsides of the chops and let stand at room temperature for 8 minutes. While the chops stand, bring 1/2 cup of balsamic vinegar and the remaining 2 teaspoons of

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garlic to a boil in a small saucepan. Reduce the heat and let simmer, uncovered, for 5 minutes or until the liquid is reduced to 1/4cup. Stir in the remaining 1/4 teaspoon of salt and pepper then set aside and keep warm. Place the lamb chops on the grill rack then cover and grill for 4 minutes on each sides or untilthe desired degree of doneness is reached. Place the lamb chops on each of 4 plates then drizzle with the vinegar mixture.






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Seared Chicken Breast with Pan Gravy

This is a lightened version of a classic family-friendly recipe. Rather than deep-fat fryingthe chicken I lightly floured and then browned it in a minimal amount of olive oil to seal inthe natural juices. Preparation time: 10 minutesCooking time: 9 minutesMakes 4 servings (serving size of 1 chicken breast half and 3 tablespoons of gravy)

Ingredients

4 (6-ounce) skinless boneless chicken breast halves1 tablespoon chopped fresh thyme

1/2 teaspoon salt1/2 teaspoon coarsely ground black pepper

1/4 cup plus 1 tablespoon all-purpose flour, divided1 tablespoon olive oil

1/4 cup minced shallots (1 medium)1 cup fat-free, less-sodium chicken broth

1 tablespoon fresh lemon juice1/4 teaspoon coarsely ground black pepper

Directions

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle the chicken with thyme, salt and pepper. Place 1/4 cup of flour in shallow dish and dredge the chicken in the flour.

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Heat the olive oil in a large skillet over medium-high heat then add the chicken and cook for 2to 3 minutes on each side or until done. Remove the chicken from the skillet then keep warm. Add the shallots to the skillet and cook for 1 minute. Stir in the chicken broth and the remaining 1 tablespoon of flour, scraping the pan to loosen thebrowned bits. Simmer for 3 to 4 minutes or until the gravy is reduced and slightly thickened. Add the lemon juice and 1/4 teaspoon of pepper. Spoon the gravy over the chicken.






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Chicken, Artichoke, and Mushroom Fettuccine Jam-packed with veggies and roasted chicken, this recipe is easy enough for weeknight farebut special enough for entertaining. Preparation time: 7 minutesCooking time: 13 minutesMakes 5 servings (serving size of 1-1/2 cups)

Ingredients

1 package (9-ounce) fresh fettuccineCooking spray

1 package (8-ounce) presliced mushrooms1 small red bell pepper, seeded and sliced

2 tablespoons light stick butter1 tablespoon all-purpose flour

1 cup fat-free milk1/8 teaspoon salt

1/4 teaspoon freshly ground black pepper2 cups shredded skinless rotisserie chicken breast

1 can (14-ounces) artichoke hearts, drained and cut in half2 tablespoons fresh lemon juice

1/4 cup chopped green onions (optional)Shredded fresh Parmesan cheese (optional)

Directions

Cook the pasta according to the package directions, omitting the salt and fat, then drain andkeep warm. While the pasta cooks, heat a large nonstick skillet over medium heat then coat the pan withcooking spray. Add the mushrooms and red bell pepper, and sauté for 5 minutes or until the mushrooms aretender and the liquid has evaporated, stirring frequently. Remove from the pan and keepwarm. Add the butter to the pan and cook over medium heat for 1 minute or until the butter melts. Add the flour then stir with a whisk and cook for 1 minute or until bubbly. Add the milk, salt, and black pepper then cook for 3 minutes or until thick, stirring constantly.

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Add the reserved mushroom mixture, chicken, and artichoke to the pan, stirring gently. Cook for 3 minutes or until thoroughly heated. Add the lemon juice, and, if desired, the green onions. Toss the chicken mixture with the pasta then sprinkle with Parmesan cheese, if desired.






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Cornmeal and Pecan Crusted Catfish

Double-dredging the fish creates a thick crust that may remind you of batter-fried catfish. Preparation time: 6 minutesCooking time: 9 minutesMakes 4 servings (serving size of 1 fillet)

Ingredients

6 tablespoons yellow cornmeal1/4 cup all-purpose flour

2 tablespoons finely chopped pecans1-1/2 teaspoons salt

1 teaspoon garlic powder1 teaspoon paprika

1/4 teaspoon ground red pepper1 large egg, lightly beaten

1 tablespoon water4 (6-ounce) farm-raised catfish fillets

1 teaspoon canola oilCooking spray

4 lemon wedges

Directions Combine the yellow cornmeal, flour, pecans, salt, garlic powder, paprika, and red pepper thendivide evenly into 2 shallow dishes. Place the egg in another shallow dish then whisk in the water. Dredge each fillet in the cornmeal mixture then dip in the egg mixture and dredge in the second

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cornmeal mixture. Heat the canola oil in a large nonstick skillet coated with cooking spray over medium heat thenadd the fillets and cook for 4 minutes on each side or until golden and the fish flakes easilywhen tested with a fork. Serve with lemon wedges.






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Pan Grilled Salmon with Pineapple Salsa Salmon is an excellent source of omega-3 fatty acids - so eat up! Here, the fish is toppedwith a healthy fresh salsa. Preparation time: 5 minutesCooking time: 8 minutesMakes 4 servings (servings size of 1 fillet and about 1/4 cup of salsa)

Ingredients

1 cup chopped fresh pineapple2 tablespoons chopped fresh cilantro

2 tablespoons finely chopped red onion1 tablespoon rice vinegar

1/8 teaspoon ground red pepper4 (6-ounce) salmon fillets (about 1/2-inch thick)

1/2 teaspoon saltCooking spray

Directions

Combine the pineapple, cilantro, red onion, rice vinegar and red pepper in a bowl then tosswell and set aside. Sprinkle the fish with salt. Heat a grill pan or large nonstick skillet over medium-high heat the coat the pan with cookingspray. Add the fish and cook for 4 minutes on each side or until the fish flakes easily when tested witha fork. Serve with the pineapple salsa.





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New Orleans Style Shrimp

Bring home the flavors if the French Quarter with this simple dish. Preparation time: 5 minutesCooking time: 10 minutesMakes 4 servings (serving size of about 1 cup of shrimp mixture, 1 bread slice, and 1 lemonwedge)

Ingredients

2 tablespoons light stick butter3 garlic cloves, minced

1/2 teaspoon freshly ground black pepper2 tablespoons hot sauce

2 teaspoons chopped fresh rosemary1/2 cup fat-free Caesar dressing

3 tablespoons low-sodium Worcestershire sauce2 tablespoons fresh lemon juice

1-1/2 pounds unpeeled medium shrimp1/3 cup flat light beer

4 (1/2-inch thick) slices French bread baguette4 lemon wedges

Directions

Melt the butter in a large nonstick skillet over medium-high heat then add the garlic and cookfor 1 to 2 minutes or until the garlic is tender. Add the pepper, hot sauce, rosemary, Caesar dressing, Worcestershire sauce, and lemon juicethen bring to a boil.

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Add the shrimp and cook for 4 minutes. Add the beer and cook for 1 minute or until the shrimp are done. Divide the shrimp and the sauce evenly among 4 shallow bowls then serve with French breadand lemon wedges.






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Vegetarian Tortilla Pizza Preparation time: 10 minutesCooking time: 9 minutesMakes 4 servings (serving size of 1 tortilla pizza)

Ingredients

1 can (16-ounces) pinto beans, rinsed and drained3 tablespoons fresh lime juice, divided

1 teaspoon ground cumin1 garlic clove, minced

1-1/2 cups halved grape tomatoes1/4 cup chopped fresh cilantro

1 tablespoon cider vinegar1 jalapeno pepper, minced

1/4 teaspoon saltCooking spray

1 green bell pepper, thinly sliced1 small yellow onion, cut into 1/2-inch wedges

4 (8-inch) 97% fat-free flour tortillas1 cup (4 ounces) shredded reduced-fat pepper Jack cheese

Directions

Preheat the oven to 350F. Place the beans, 2 tablespoons of lime juice, cumin, and garlic in a blender and process untilsmooth, scraping the bottom and sides frequently. Combine the tomatoes, cilantro, cider vinegar, jalapeno, 1 tablespoon of lime juice, and saltthen set aside. Place a large nonstick skillet over medium-high heat until hot then coat the pan with cookingspray. Add the bell pepper and onions then coat with cooking spray and cook for 4 minutes or untilthe onion is crisp-tender. Place the tortillas on ungreased baking sheets then spread an equal amount of the bean mixtureon each tortilla. Add the onion and pepper mixture evenly to each tortillas then top with the cheese and bake at

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350F for 5 minutes or until the cheese melts. Remove from the oven then sprinkle evenly with the tomato mixture.

Nutrition Analysis (Per tortilla pizza)





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Chapter Four - Soups and Sandwiches Need a quick lunch or supper? These creative, flavorful soups and sandwiches are sure to

satisfy all ages and the hungriest of appetites.

THE RECIPES

Easy Texas ChiliTurkey and Tomatillo Chili

Spicy Barbecue Chicken SoupCoconut Chicken and Rice Soup

Mexican GazpachoCurried Chicken Salad SandwichesChipotle-Raspberry Turkey WrapBalsamic Roast Beef SandwichesApple, Slaw and Ham Sandwiches

Mediterranean Goat-Cheese Sandwiches

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Easy Texas Chili

This simple chili is ready in only 20 minutes, but as with most chili recipes, you can simmerit longer if you like. Preparation time: 2 minutesCooking time: 18 minutesMakes 6 servings (serving size of 1 cup)

Ingredients

1 pound ground round2/3 cup prechopped onion

1 teaspoon bottled minced garlic1-1/2 cups hot water

1 tablespoon chili powder1 teaspoon salt

1 can (16-ounces) chili beans, undrained1 can (6-ounces) tomato paste

Directions

Cook the meat, onion and garlic in a Dutch oven over medium-high heat until the meat isbrowned, stirring to crumble, then drain in a colander and return to the pan. Stir in the water, chili powder, salt, chili beans, and tomato paste then cover, reduce the heat,and let simmer for 13 minutes, stirring occasionally.


Calories 229

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Protein 19gCarbohydrate 20.3g


Sodium 761mg

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Turkey and Tomatillo Chili Preparation time: 3 minutesCooking time: 17 minutesMakes 9 servings (serving size of 1 cup of soup and about 1 tablespoon of sour cream)

Ingredients

Cooking spray1-1/2 pounds ground turkey breast

1 cup chopped onion2 cans (15.8-ounces, each) Great Northern beans, rinsed and drained

1 bottle (16-ounce) green salsa1 can (14-ounces) fat-free, less-sodium chicken broth

1-1/2 teaspoons ground cumin2 tablespoons coarsely chopped fresh cilantro

1/2 cup low-fat sour cream

Directions Heat a Dutch oven over medium heat then coat with cooking spray. Add the turkey and onion and cook until the turkey is browned and the onion is tender, stirringto crumble the turkey. Stir in the beans, salsa, chicken broth and cumin then bring to a boil. Reduce the heat to medium then let simmer for 5 minutes. Stir in the cilantro. Ladle the soup into bowls then top with sour cream.


Calories 160




Sodium 635mg

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Spicy Barbecue Chicken Soup Vary the heat of this hearty soup by adding more or less of the jalapeno pepper. For a morekid-friendly version, you might leave it out altogether. Preparation time: 6 minutesCooking time: 14 minutesMakes 8 servings (serving size of about 1-1/2 cups of soup and 1 tablespoon of sour cream)

Ingredients

Cooking spray1 cup prechopped onion (about 1 medium)

2 tablespoons chili powder1 teaspoon curry powder

1/2 teaspoon salt1 teaspoon bottled minced garlic

1 jalapeno pepper, minced2 cups fat-free half-and-half

2 cups chopped cooked chicken1 cup spicy barbecue sauce

2 cans (15-ounces, each) black beans, rinsed and drained2 cans (10-3/4-ounces, each) condensed reduced-fat, reduce-sodium tomato soup, undiluted

1 can (14-ounces) fat-free, less-sodium chicken broth1/2 cup reduced-fat sour cream

Directions

Coat a large Dutch oven with cooking spray then place over medium-high heat until hot. Add the onion, chili powder, curry powder, salt, minced garlic, and jalapeno pepper then sautéfor 4 minutes or until tender, adding water, 1 tablespoon at a time, to prevent from scorching, ifnecessary. Stir in the half-and-half, chicken, barbecue sauce, black beans, tomato soup, and chicken broththen bring to a boil. Reduce the heat and let simmer, uncovered, for 6 minutes or until thoroughly heated. Ladle the soup into bowls then top with sour cream.


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Calories 277Fat 6g




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Coconut Chicken and Rice Soup Preparation time: 6 minutesCooking time: 14 minutesMakes 5 servings (serving size of 1-1/2 cups)

Ingredients

1 bag (3-1/2-ounce) uncooked boil-in-bag long-grain rice2 cans (14-ounces, each) fat-free, less-sodium chicken broth

1 can (13-1/2-ounces) light coconut milk2 tablespoons minced peeled fresh ginger

2 tablespoons low-sodium soy sauce1 teaspoon grated lime rind

1/2 teaspoon bottled minced garlic2 cups shredded cooked chicken1/2 cup presliced green onions3 tablespoons fresh lime juice

Directions

Cook the rice according to the package instructions, omitting the salt and fat. While the rice cooks, bring the chicken broth, coconut milk, ginger, soy sauce, lime rind andminced garlic to a boil in a Dutch oven. Add the chicken then reduce the heat and let simmer uncovered for 2 minutes. Stir in the cooked rice, green onions, and lime juice. Ladle the soup into bowls and enjoy!






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Mexican Gazpacho

Make this chilled, no-cook soup a couple of hours ahead, and serve it with baked tortillachips and a fresh lime margarita. Preparation time: 12 minutesMakes 6 servings (serving size of 1-1/2 cups)

Ingredients

1 cup peeled seeded, and diced cucumber (about 1 medium)1 cup finely diced red onion (about 1 medium)

2 cans (14-1/2-ounces, each) diced tomatoes, undrained2 cans (4-1/2-ounces, each) chopped green chiles, undrained

1/3 cup fresh lime juice (about 5 limes)3/4 cups diced peeled avocado (about 1 medium)

1/2 cup finely chopped fresh cilantro (about 1 bunch)2 cups fat-free, less-sodium chicken broth

1/8 teaspoon salt

Directions Combine all the ingredients then chill thoroughly.


Calories 89Fat 3.1g



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Curried Chicken Salad Sandwiches

If you don't want to make all eight sandwiches at once, simply keep the chicken salad in therefrigerator and assemble the sandwiches as desired. Preparation time: 15 minutesCooking time: 2 minutesMakes 8 servings (serving size of 1 sandwich)

Ingredients

1/2 cup light mayonnaise1/4 cup plain low-fat yogurt

1 teaspoon curry powder1 teaspoon lemon juice

1/2 teaspoon salt4 cups shredded cooked chicken breast

1/2 cup seedless red grapes, halved1/2 cup chopped walnuts, toasted

1 can (8-ounces) pineapple tidbits in juice, drained1/3 cup diced red onion

16 slices whole wheat double-fiber bread8 lettuce leaves

Directions

Combine the mayonnaise, yogurt, curry powder, lemon juice, and salt in large bowl. Add the chicken, grapes, walnuts, pineapple, and red onion then stir well to combine. Top each of 8 slices of bread with 1/2 cup of chicken salad then top each with a lettuce leafand another bread slice.

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Calories 321




Sodium 626mg

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Chipotle-Raspberry Turkey Wrap Manchego cheese is a Spanish cheese derived from sheep's milk. Creamy white and smooth,it has a deliciously nutty flavor that pairs well with the chipotle-raspberry dressing in theseraps. You can substitute provolone, if desired. Preparation time: 9 minutesMakes 4 servings (serving size of 1 wrap)

Ingredients

1/4 cup whole-berry cranberry sauce1 chipotle chile, canned in adobo sauce

1 tablespoon light raspberry-walnut vinaigrette1/2 pound thinly sliced deli turkey

1 cup gourmet salad greens1/2 cup (2 ounces) shredded Manchego cheese

1/4 cup thinly sliced and halved red onion4 (8-inch) low-fat flour tortillas

Directions

Process the cranberry sauce, chipotle chile, and raspberry-walnut vinaigrette in a foodprocessor until the mixture is blended and smooth. Arrange the turkey, salad greens, Manchego cheese, and the red onion evenly down the centerof each tortilla then top evenly with the chipotle sauce and roll up. Chill until ready to serve.






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Balsamic Roast Beef Sandwiches

Soaking the roast beef briefly in Worcestershire sauce and balsamic vinegar adds adelightful tang to the meat, which complements the robust flavors of the blue cheese andsun-dried tomatoes. Preparation time: 7 minutesCooking time: 2 minutesMakes 4 servings (serving size of 1 sandwich)

Ingredients

2 tablespoons low-sodium Worcestershire sauce2 tablespoons balsamic vinegar1/2 pound shaved deli roast beef

1/3 cup fat-free mayonnaise2 tablespoons chopped drained oil-packed sun-dried tomato halves

4 teaspoons crumbled blue cheese8 (0.7-ounce) slices Italian bread, toasted

4 lettuce leaves1 large tomato, thinly sliced

Directions

Combine the Worcestershire sauce and balsamic vinegar in a medium bowl then add the roastbeef and toss. Combine the mayonnaise, sun-dried tomato, and the cheese then stir well. Spread about 1-1/2 tablespoons of the mayonnaise mixture on each of the 4 bread slices thentop with the beef, lettuce, tomato, and the remaining bread.

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Calories 220




Sodium 886mg

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Apple, Slaw and Ham Sandwiches Preparation time: 8 minutesCooking time: 2 minutesMakes 4 servings (serving size of 1 sandwich)

Ingredients

1 cup preshredded green cabbage2 tablespoons light mayonnaise

2 tablespoons fat-free sour cream2 teaspoons lemon juice

1 teaspoon Dijon mustard1/4 teaspoon celery seeds

1/4 teaspoon caraway seeds, crushed1/4 teaspoons sugar

1/2 pound thinly sliced, lean less-sodium deli ham8 (1-ounce) slices pumpernickel bread, toasted

1 red apple, sliced

Directions Stir together the cabbage, mayonnaise, sour cream, lemon juice, Dijon mustard, celery seeds,caraway seeds, and sugar in a small bowl. Divide the ham evenly among 4 toasted bread slices then place the apple slices evenly over theham and top with the cabbage slaw and the remaining 4 bread slices.






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Mediterranean Goat-Cheese Sandwiches

Fresh goat cheese and kalamata olive paste make a distinctive spread for sandwiches. Lookfor olive paste in the condiment section of your grocery store. Preparation time: 14 minutesMakes 4 servings (serving size of 1/4 of a loaf)

Ingredients

1 (8-ounce) loaf French bread1/2 cup (2 ounces) goat cheese

1 tablespoon kalamata olive paste1 cup trimmed arugula or fresh spinach

4 (1/8-inch-thick) slices red onion, separated into rings4 (1/8-inch-thick) slices tomato

6 basil leaves, thinly sliced1/2 teaspoon chopped capers1 teaspoon balsamic vinegar

1/2 teaspoon olive oil1/8 teaspoon freshly ground black pepper

Directions

Slice the bread loaf in half horizontally. Spread the goat cheese evenly over the cut side of the bottom half of the loaf then spread theolive paste evenly over the goat cheese. Layer the arugula, onion, tomato, basil, and capers over the olive paste then drizzle with thebalsamic vinegar and the olive oil.

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Sprinkle with pepper then place the top half of the loaf on top. Cut the loaf into 4 pieces and serve.






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Chapter Five - Salads

Venture beyond everyday lettuce to experience our fresh blends of greens, vegetables, orfruit – some with added protein, so they are hearty enough for a meal.

THE RECIPES

Couscous and Chicken Salad

Chef’s Salad with Dijon DressingTex-Mex Layered Salad

Asian Chicken SaladSesame Tuna with Cucumber Salad

Crab and Mango SaladBlack-Eyed Pea Salad

Wilted Radicchio-Chickpea SaladWhite Bean and Artichoke Salad

Southwestern Salad with Guacamole Dressing

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Couscous and Chicken Salad

While the broth heats and the couscous stands, you will have plenty of time to grate andjuice the lemon and prepare the other ingredients for this easy main-dish salad. Preparation time: 12 minutesCooking time: 6 minutesMakes 6 servings (serving size of 1-1/4 cups)

Ingredients

3/4 cup uncooked couscous1 cup fat-free, less-sodium chicken broth

1/2 teaspoon grated fresh lemon rind1/4 cup fresh lemon juice

4 teaspoons olive oil2 teaspoons honey1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper1-1/2 cups shredded rotisserie chicken

1 cup halved red grapes1/2 cup prechopped celery

1/3 cup prechopped red onion3 cups loosely packed arugula, chopped2 tablespoons chopped pecans, toasted

Directions

Cook the couscous according to the package directions using the chicken broth instead of waterand omitting the salt and fat. Fluff the couscous lightly with a fork then set aside.

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Combine the lemon rind, lemon juice, olive oil, honey, salt, and ground black pepper in asmall bowl then set aside. Combine the couscous, chicken, red grapes, celery, red onion, and arugula in a large servingbowl. Just before serving, drizzle the salad with the dressing, tossing to coat, and sprinkle with thetoasted pecans.






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Chef’s Salad with Dijon Dressing

This salad is the perfect combo of ingredients for a lightened version of a lunchtime classic. Preparation time: 10 minutesCooking time: 1 minuteMakes 6 servings (serving size of about 2 cups)

Ingredients

3 cups chopped cooked chicken breast1 package (10-ounce) torn hearts of romaine lettuce

2 cups grape tomatoes1 cup diced ham

6 tablespoons (1-1/2 ounces) reduce fat shredded sharp Cheddar cheese1/2 cup sliced ripe olives

2 hard-cooked eggs, chopped1/2 cup light ranch dressing1 tablespoon Dijon mustard

Directions

Combine the chicken breast, romaine lettuce, tomatoes, ham, Cheddar cheese, olives, and eggsin a large bowl. Combine the ranch dressing and the Dijon mustard in a small bowl then add to the salad,tossing gently to coat. Serve immediately.

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Calories 269



Fiber 2gCholesterol 147mg

Sodium 624mg

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Tex-Mex Layered Salad Layer the ingredients for the salad and blend the dressing before you leave for work. Packthem in separate containers, and refrigerate. When you get home, toss together the saladand dressing. Serve with multigrain chips or baked tortilla chips to add some crunch. Preparation time: 18 minutesMakes 8 servings (serving size of 1-1/2 cups)

Ingredients

2 hearts of romaine lettuce, shredded (about 8-1/2 cups)2 packages (6-ounces, each) refrigerated grilled chicken breast strips

1 can (15-ounces) back beans, rinsed and drained1 can (8.75-ounces) whole-kernel corn, rinsed and drained

1 jar (2-ounces) diced pimiento, drained1 cup (4-ounces) shredded 50% reduced-fat Cheddar cheese with jalapeno peppers

2 cans (2.25-ounces, each) sliced ripe olives, drained1 can (10-ounces) diced tomatoes and green chiles, drained

1 carton (8-ounce) fat-free sour cream1/3 cup tub-style light cream cheese

1/3 cup chopped green onions (about 2)1 teaspoon ground cumin

1 garlic clove

Directions Layer the romaine lettuce, chicken breast, black beans, kernel corn, pimiento, Cheddar cheese,and olives in a large bowl then cover and chill until ready to serve. Place the tomatoes, sour cream, cream cheese, onions, cumin, and garlic in a blender or foodprocessor then process until smooth. Toss the dressing with the salad just before serving.





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96

Asian Chicken Salad

Preparation time: 10 minutesMakes 5 servings (serving size of 2 cups of salad and 1 tablespoon of noodles)

Ingredients

1 small head Napa (Chinese) cabbage, shredded (about 4 cups)1-1/2 cups chopped cooked chicken breast

1 cup refrigerated shelled cooked edamame (green soybeans)1 cup chopped English cucumber

1 cup matchstick-cut carrots1/4 cup thinly sliced green onion (about 1)

1/4 cup chopped fresh cilantro1/4 cup thinly sliced radishes (about 2)

5 tablespoons low-fat sesame-ginger dressing1 can (11-ounces) mandarin oranges, drained

5 tablespoons rice noodles

Directions Combine the Napa cabbage, chicken breast, edamame, English cucumber, carrots, green onion,cilantro, radishes and sesame-ginger dressing in a large bowl, tossing well. Add the oranges, and toss gently. Divide the salad mixture among four plates then sprinkle each with the rice noodles.




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Sesame Tuna with Cucumber Salad Preparation time: 7 minutesCooking time: 8 minutesMakes 4 servings (serving size of 1 steak and 1/2 cup of salad)

Ingredients

1 English cucumber, cut in half crosswise1/4 cup rice wine vinegar

1 tablespoon grated peeled fresh ginger1 teaspoon sugar

4 (6-ounce) tuna steak (1-inch thick)1 tablespoon hot chili sauce

1 tablespoon low-sodium soy sauce1-1/2 teaspoons black sesame seeds

Cooking spray

Directions Cut the cucumber into long strips with a vegetable peeler. Combine the wine vinegar, ginger, and sugar in a bowl then add the cucumber. Toss to coatthen set aside. Prepare the grill. Pat the tuna dry with towels. Combine the hot chili sauce and soy sauce then brush over both sides of the fish. Sprinkle the sesame seeds over 1 side of the fish then press gently to coat. Place the fish on a grill rack coated with cooking spray then cover and grill for 4 to 5 minuteson each side or until the desired degree of doneness is reached.


Calories 276Fat 9g


Carbohydrate 6.4g

99


Sodium 258mg

100

Crab and Mango Salad Preparation time: 15 minutesMakes 4 servings (serving size of 2 lettuce leaves, 1 cup of crab mixture and about 2tablespoons of sauce)

Ingredients

8 ounces lump crabmeat, shell pieces removed, drained1 cup drained, chopped, refrigerated sliced mango

1/3 cup fresh cilantro leaves, finely chopped3 green onions, finely chopped

2 tablespoons lime juice2 tablespoons light mayonnaise

2 tablespoons low-sodium soy sauce1-1/2 teaspoons dark sesame oil

1/8 teaspoon freshly ground black pepper8 leaves iceberg lettuce

Directions

Combine the crabmeat, mango, cilantro, and onions in a medium bowl. Combine the lime juice, mayonnaise, soy sauce, sesame oil and black pepper, stirring with awhisk. Arrange 2 lettuce leaves on each plate then spoon the crab mixture onto the leaves and drizzlewith the sauce.






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Black-Eyed Pea Salad

Prepare this salad an hour or so before you plan to serve, and then chill. The zesty flavorsof the Italian dressing, tomatoes and green chiles, and fresh cilantro will mingle with thepeas and other vegetables. Preparation time: 15 minutesMakes 7 servings (serving size of 3/4 cups)

Ingredients

1 can (15.8-ounces) black-eyed peas, rinsed and drained1 can (11-ounces) shoepeg white corn, drained

1 cup chopped seeded cucumber (1 small)1 cup finely chopped celery (3 stalks)

1/2 cup finely chopped red onion (1/2 medium)1/2 cup finely chopped fresh cilantro

1 can (10ounces) diced tomatoes and green chiles, drained3/4 cup roasted red pepper Italian dressing with Parmesan


Directions Combine all the ingredients in a large bowl then cover and chill. Serve with a slotted spoon.




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Wilted Radicchio-Chickpea Salad Preparation time: 6 minutesCooking time: 14 minutesMakes 4 servings (serving size of 1 cup)

Ingredients

1 tablespoon olive oil3/4 cup chopped red onion

2 large garlic cloves, minced2 teaspoons sugar

3 canned anchovy fillets1-1/2 cups chopped radicchio (1 medium head)

1/4 cup white wine vinegar1/4 teaspoon salt

2 cans (16-ounces, each) chickpeas (garbanzo beans), rinsed and drained2 tablespoons chopped fresh flat-leaf parsley

Directions

Heat the olive oil in a large nonstick skillet over medium-high heat then add the chopped onionand minced garlic and sauté for 8 minutes or until golden. Add the sugar and anchovies and cook for 2 minutes, breaking up the anchovies with a woodenspoon. Add the radicchio, white wine vinegar, and salt then sauté for 3 minutes or until the radicchiowilts. Remove from the heat then stir in the chickpeas and parsley. Serve warm.





Cholesterol 3mg

104

Sodium 492mg

105

White Bean and Artichoke Salad

Enjoy this salad as a high-fiber meatless one-dish meal, or add 1 cup chopped cookedchicken breast for heartier fare. Preparation time: 15 minutesMakes 3 servings (serving size of 2 cups)

Ingredients

2 tablespoons red wine vinegar1/4 teaspoon grated fresh lemon rind

2 tablespoons fresh lemon juice1-1/2 teaspoons olive oil

1/2 teaspoon honey1/4 teaspoon crushed red pepper


2 garlic cloves, minced1 red bell pepper, chopped1/2 cup chopped red onion

1 can (19-ounces) cannellini beans, rinsed and drained1 can (16-ounces) chickpeas (garbanzo beans), rinsed and drained

1 can (14-ounces) quartered artichoke hearts, rinsed, drained, and coarsely chopped1 teaspoon chopped fresh thyme

Directions

Combine the red wine vinegar, lemon rind, lemon juice, olive oil, honey, red pepper, salt,black pepper, and garlic in a small bowl then stir well with a whisk and set aside.

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Combine the bell pepper, red onion, cannellini beans, chickpeas, artichoke hearts, and thymein a large bowl and toss well. Pour the dressing over the bean mixture and toss well. Cover and chill until ready to serve.


Calories 272Fat 5g




107

Southwestern Salad with Guacamole Dressing Try this crunchy salad as a cool accompaniment to spicier dishes. The yield is large -making it perfect for a party - but it can easily be halved. Preparation time: 15 minutesMakes 10 servings (serving size of 1 cup)

Ingredients

4 cups shredded red cabbage (about 1/2 head)3 cups shredded romaine lettuce

1 cup (1/4-inch) julienned-cut green or yellow bell pepper3/4 cup cilantro leaves

3/4 cup thinly sliced red onion1/2 cup green salsa

1 small ripe peeled avocado, seeded and coarsely mashed1 tablespoon lime juice

1/8 teaspoon chipotle chile powder (optional)

Directions Combine the red cabbage, romaine lettuce, bell pepper, cilantro, and red onion in a largebowl. In a small bowl, stir together the salsa, avocado, lime juice, and, if desired, the chipotle chilepowder then add to the cabbage mixture and toss gently to coat.


Calories 49Fat 2.7g




108

Chapter Six - Side Dishes Don’t let sides be an afterthought – turn to these simple, high-flavor vegetables, pastas, and

grains for family and company meals.

THE RECIPES

Garlic-and-Lemon Roasted Green BeansAsparagus Gremolata

Brussels Sprouts with Tomato, Olives, and BaconCarrot-Edamame Sauté

Moroccan CarrotsCabbage Sauté with Apples

Middle Eastern Roasted CauliflowerGrilled Chipotle-Lime Corn

Zucchini with Pine Nuts and LemonCurried Potatoes and Peas

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Garlic-and-Lemon Roasted Green Beans

Pair this side with almost any main dish through-out the year. You can make it evenquicker by purchasing packaged pre-trimmed green beans. Preparation time: 6 minutesCooking time: 14 minutesMakes 4 servings (serving size of 1 cup)

Ingredients

1 pound green beans, trimmed2 garlic cloves, sliced

Olive oil-flavored cooking spray2 teaspoons fresh lemon juice

1 teaspoon olive oil1 teaspoon salt-free lemon pepper seasoning

Directions

Preheat the oven to 450F. Place the green beans and garlic in a single-layer on a foil-lined baking sheet then coat withcooking spray and toss well. Drizzle the lemon juice and olive oil over the green beans and garlic then sprinkle with thelemon pepper seasoning. Bake uncovered on the top shelf of the oven at 450oF for 14 minutes or until crisp-tender,stirring once.


110

Calories 50




Sodium 7mg

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Asparagus Gremolata Closely watch the asparagus on the grill; the cook time will vary according to the size ofthe spears. Preparation time: 4 minutesCooking time: 6 minutesMakes 4 servings (serving size of about 5 spears)

Ingredients

1 tablespoon olive oil, divided1 tablespoon chopped fresh flat-leaf parsley

1/2 teaspoon grated fresh lemon rind2 teaspoons fresh lemon juice

1/2 teaspoon minced garlic1 pound asparagus, trimmed

Cooking spray1/4 teaspoon salt


Directions Prepare the grill. Combine the 2 teaspoons of olive oil, parsley, lemon rind, lemon juice, and garlic in a smallbowl then stir well with a whisk and set aside. Drizzle the remaining 1 teaspoon of olive oil over the asparagus then place the asparagus on agrill rack coated with cooking spray and grill for 6 minutes or until crisp-tender. Place the asparagus on a serving platter and sprinkle evenly with salt and pepper. Drizzle the lemon-parsley mixture over the asparagus and serve.


Calories 45Fat 3.6g



112


113

Brussels Sprouts with Tomato, Olives, and Bacon Brussels sprouts are an excellent source of vitamin A and C and a good source of iron. Preparation time: 5 minutesCooking time: 15 minutesMakes 4 servings (serving size of 1 cup)

Ingredients

1 (16-ounce) package frozen Brussels sprouts3 slices 40% less-fat bacon1 cup finely chopped onion

1 teaspoon bottled minced garlic1 (14-1/2-ounces) can diced tomatoes with roasted garlic, drained

1/3 cup sliced green olives1/4 teaspoon salt

1/4 teaspoon pepper

Directions Partially thaw the Brussels sprouts in the microwave at HIGH for 3-1/2 minutes then cut thesprouts in half and set aside. While the Brussels sprouts are cooking, cook the bacon in a large nonstick skillet over mediumheat until crisp. Remove the bacon from the pan, reserving 1 tablespoon of the pan drippings. Drain the bacon on paper towels then crumble and set aside. Add the onion to the pan drippings and sauté for 2 minutes. Add the garlic then sauté for 1 minute. Stir in the Brussels sprouts then cook, stirring occasionally, for 4 minutes or until browned. Stir in the tomatoes, green olives, salt and pepper then cook until thoroughly heated. Sprinkle the bacon over top and serve.


Calories 133

114




115

Carrot-Edamame Sauté Shallots, a member of the onion family, have a flavor similar to sweet onions and garlic. You may substitute 1/4 cup finely chopped white onion for the shallot. Preparation time: 7 minutesCooking time: 12 minutesMakes 5 servings (serving size of about 1/2 cup)

Ingredients

2 teaspoons olive oil1/2 cup finely chopped shallot (about 1 large)

1 (8-ounce) package preshredded carrot1/3 cup fully-cooked refrigerated shelled edamame

1/4 cup diced red bell pepper1/4 cup diced green bell pepper

1 tablespoon minced fresh parsley1 teaspoon butter

2 teaspoons fresh lemon juice1/4 teaspoon dried thyme


Directions

Heat the olive oil in a large nonstick skillet over medium heat then add the shallot and sauté for3 to 4 minutes or until soft. Add the carrot and edamame and sauté for 5 minutes or until the vegetables are almost tender. Add the red and green bell peppers and sauté for 2 minutes. Add the parsley and butter, stirring until the butter melts. Stir in the lemon juice, thyme, salt and black pepper. Serve immediately.


Calories 72Fat 3.1g

116




117

Moroccan Carrots

Presliced carrots from the produce department are quickest and easiest, but carrots thatyou peel and slice yourself may have the freshest flavor. Preparation time: 6 minutesCooking time: 8 minutesMakes 4 servings (serving size of about 1 cup)

Ingredients

4 cups diagonally cut carrot (about 1-1/4 pounds)2 teaspoons olive oil

3 garlic cloves, thinly sliced1/4 teaspoon cumin seeds

1-1/2 tablespoons chopped fresh cilantro1 teaspoon honey1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper1/4 teaspoon ground cumin

Directions

Steam the carrots, covered, for 8 minutes or until tender then drain. While the carrots steam, heat the olive oil in a large nonstick skillet over medium heat then addthe garlic and cumin seeds and sauté for 1-1/2 minutes or until lightly browned. Stir in the carrots, cilantro, honey, salt, black peppers and cumin.


Calories 81

118




119

Cabbage Sauté with Apples This simple sauté is the perfect accompaniment to dress up your smoked turkey sausage,pork chop, or bratwurst. Preparation time: 4 minutesCooking time: 16 minutesMakes 5 servings (serving size of 1/2 cup)

Ingredients

2 teaspoons butter2 teaspoons olive oil

1-1/4 cups vertically sliced red onion1 teaspoon chopped fresh thyme

2 teaspoons Dijon mustard1/2 teaspoon fennel seeds

1/2 teaspoon salt1 large Granny Smith apple, cored and chopped (1-1/4 cups)

1 (10-ounce) package angel hair slaw1/4 cup apple juice

3 tablespoons cider vinegar1 teaspoon sugar

1/2 teaspoon ground white pepper

Directions Heat the butter and the olive oil in a large nonstick skillet over medium-high heat until thebutter melts. Add the onion, thyme, Dijon mustard, fennel seeds, and salt then sauté for 3 minutes or until theonion is tender. Add the apple and slaw then sauté for 2 minutes or until the cabbage begins to wilt. Stir in the apple juice, cider vinegar, sugar and white pepper then bring to a boil. Reduce the heat to medium then let simmer for 9 minutes or until the liquid evaporates, stirringoccasionally.


Calories 85

120


Protein 1.2gCarbohydrate 13g


121

Middle Eastern Roasted Cauliflower

Combine mild cauliflower with the aromatic spices of the Middle East for a distinctive sidedish. Instead of cutting a head of cauliflower into florets, you can use 2 (10-3/8-ounce)packages of florets. Preparation time: 8 minutesCooking time: 12 minutesMakes 8 servings (serving size of 3/4 cup)

Ingredients

6 cups cauliflower florets (about 1 head)1 tablespoon olive oil


1/2 teaspoon ground cumin1/4 teaspoon curry powder

1/8 teaspoon ground cinnamon1/2 cup canned petite diced tomatoes, drained

1/4 cup raisins1 tablespoon chopped fresh parsley

Directions

Preheat the oven to 500F. Combine the cauliflower, olive oil, salt, black pepper, cumin, curry powder and cinnamon in alarge bowl then toss well.

122

Place the cauliflower on a foil-lined jelly-roll pan then bake at 500F for 12 minutes or untillightly browned, stirring once after 5 minutes. Combine the tomatoes, raisins, and parsley in a large bowl then stir in the cauliflower. Serve warm or at room temperature.


Calories 54Fat 1.8g




123

Grilled Chipotle-Lime Corn

The spicy and smoky flavors of the chipotle seasoning helped this recipe score bigapplauses from my family and friends. Preparation time: 10 minutesCooking time: 10 minutesMakes 4 servings (serving size of 1 ear of corn)

Ingredients

1 teaspoon salt-free Southwest chipotle seasoning1 teaspoon grated fresh lime rind

1/4 teaspoon salt1-1/2 tablespoons fresh lime juice

4 medium ears corn, shucked

Directions Prepare the grill. Combine the chipotle seasoning, lemon rind, salt and lime juice in a small bowl. Place the corn on a large plate then brush with the lime mixture, reserving the drippings on theplate. Grill the corn for 10 minutes or until the corn is slightly charred and done, turning once. Return the corn to the plate and brush with the reserve drippings.


124

Calories 79




125

Zucchini with Pine Nuts and Lemon

To quickly chop the zucchini for this salad, first cut the zucchini lengthwise into slices. Stack the slices, and cut lengthwise again into strips. Then, keeping the strips piledtogether, cut crosswise into pieces. Preparation time: 6 minutesCooking time: 12 minutesMakes 5 servings (serving size of 1/2 cup)

Ingredients

2 teaspoons extra-virgin olive oilCooking spray

3 medium zucchini, cut into 1/2-inch cubes1 tablespoon pine nuts, toasted2 teaspoons fresh lemon juice

1/2 teaspoon kosher salt1/4 teaspoon dried thyme

1/8 teaspoon coarsely ground black pepper

Directions Heat the olive oil in a large skillet coated with cooking spray over medium heat then add thezucchini and sauté for 11 minutes or until tender. Stir in the pine nuts, lemon juice, salt, thyme, and black pepper.


Calories 47Fat 3.2g

126




127

Curried Potatoes and Peas Refrigerated potato wedges will help you get a jump start when preparing weeknight meals. Look for these versatile and time-saving potatoes in the dairy case of your supermarket Serve this dish with broiled lamb chops or fish. Preparation time: 2 minutesCooking time: 18 minutesMakes 10 servings (serving size of 1/2 cup)

Ingredients

1 tablespoon extra-virgin olive oil1-1/2 cups thinly sliced onion

1 (1-pound, 4-ounce) bag refrigerated red potato wedges1 teaspoon bottled minced garlic

1 can (14-1/2-ounces) diced tomatoes, undrained1/2 cup fat-free, less-sodium chicken broth

1 tablespoon hot curry powder1/2 teaspoon salt

1 cup frozen petite green peas1/2 cup plain fat-free yogurt

Directions

Heat the olive oil in a large nonstick skillet over medium-high heat then add the onion andsauté for 1 minute. Add the potatoes and cook for 5 minutes, stirring occasionally. Add the garlic and sauté for 1 minute. Add the diced tomatoes, chicken broth, curry powder, and salt then cover and cook for 9minutes or until the potatoes are tender. Stir in the peas and the yogurt and cook until thoroughly heated.


Calories 82


Protein 3.4g

128


Cholesterol 0.3mgSodium 280mg

129

Chapter Seven - Desserts Treat yourself to a refreshing fruit combo, indulge in a rich zabaglione with fresh fruit, or

enjoy Amaretto strawberries over angel food cake - whatever you choose, I guaranteesatisfaction!

THE RECIPES

Brandied Mixed Fruits

Autumn Fruit with Honey-Yogurt SauceOrange-Mint Berries

Fruit Kebabs with Lemon DipToffee Dip with Apples

Melon with Strawberry SaucePeach Shortcakes

Zabaglione with Fresh FruitBlueberry Fool

Amaretto Strawberries over Angel Food Cake

130

Brandied Mixed Fruits You can use any combination of fruit in this colorful dessert. As long as you use fresh fruit,the nutritional value should remain about the same. Preparation time: 15 minutesMakes 5 servings (serving size of about 1 cup)

Ingredients

2 cups chopped cantaloupe1 cup chopped peeled peaches

1 cup chopped strawberries1 cup blueberries

2/3 cup chopped peeled nectarines1-1/2 teaspoons grated orange rind

1/2 cup fresh orange juice (about 1 orange)1/4 cup sugar

2 tablespoons brandy2 kiwifruit, peeled and coarsely chopped

Directions

Combine all the ingredients in a large bowl then toss gently. Serve immediately, or cover and chill.



Saturated fat 0.1gProtein 2g



131

Autumn Fruit with Honey-Yogurt Sauce For a super-quick dessert or a satisfying snack, stir up a simple yogurt sauce to spoon overfruit. Preparation time: 8 minutesMakes 4 servings

Ingredients

2/3 cup vanilla low-fat yogurt1 tablespoon honey1 cup chopped pear

1 cup chopped red apple1 cup seedless green grape halves

Ground nutmeg (optional)

Directions Combine the yogurt and honey in a small bowl then stir with a whisk. Combine the pear, apple, and grapes in a large bowl. Spoon 3/4 cup of fruit into each of 4 dessert dishes and top each with about 2-1/2 tablespoonsof the yogurt sauce. Sprinkle lightly with nutmeg, if desired.






132

Orange-Mint Berries

Fresh mint and honey create a surprisingly interesting flavor when tossed with berries andorange sections. Preparation time: 8 minutesMakes 4 servings (serving size of about 1-1/4 cups)

Ingredients

2 large navel oranges3 tablespoons chopped fresh mint

3 tablespoons honey2 cups fresh strawberries, halved

1 cup fresh raspberries1 cup fresh blueberries

Directions

Peel and section the oranges over a medium bowl to catch the juice. Coarsely chop the orange sections then add to the juice. Stir in the mint and honey. Add the strawberries, raspberries and blueberries to the orange mixture then toss gently tocoat. Serve immediately, or cover and chill.

133






134

Fruit Kebabs with Lemon Dip Serve skewered angel food cake and fresh fruit with a sweet lemon sauce for this light, fundessert for two. Preparation time: 12 minutesMakes 2 servings (serving size of 2 skewers and 1/4 cup of dip)

Ingredients

1/4 cup marshmallow crème1/4 cup low-fat lemon yogurt

8 fresh pineapple cubes1 cup (8 cubes) angel food cake

4 strawberries, halved4 small wooden skewers

Directions

Combine the marshmallow crème and lemon yogurt in a small bowl, stirring well. Thread the pineapple cubes, angel food cake cubes, and strawberry halves evenly onto 4wooden skewers. Serve the fruit skewers with the lemon dip.






135

Toffee Dip with Apples Many recipes call for brushing cut apples with lemon juice to prevent browning. Here,pineapple juice does the job. Preparation time: 9 minutesMakes 8 servings (serving size of 3 tablespoons of dip and 8 apple wedges)

Ingredients

1/2 cup (4-ounces) block-style 1/3-less-fat cream cheese, softened1/3 cup packed light brown sugar

1/4 cup sifted powdered sugar1/2 teaspoon vanilla extract1/3 cup almond toffee bits

1/2 cup pineapple juice4 Red Delicious apples (about 2 pounds), each cored and cut into 8 wedges4 Granny Smith apples (about 2 pounds), each cored and cut into 8 wedges

Directions

Combine the cream cheese, brown sugar, powdered sugar, and vanilla extract in a bowl thenbeat with a mixer at medium speed until smooth. Stir in the toffee bits. Combine the pineapple juice and apple wedges in a bowl then toss well. Drain the apples then serve with the toffee dip.






136

Melon with Strawberry Sauce Save time by purchasing watermelon cubes from the grocery store salad bar or producesection. You can substitute cantaloupe or honeydew if it's more readily available. Preparation time: 5 minutesMakes 4 servings

Ingredients

1-1/2 cups sliced strawberries3 tablespoons orange juice

2 tablespoons sugar4 cups cubed seedless watermelon

Directions

Combine the strawberries, orange juice, and sugar in a food processor or blender then processuntil smooth. Place 1 cup of watermelon in each of 4 dessert dishes then top each with about 1/3 cup of thestrawberry sauce.


Calories 95Fat 0.5g




137

Peach Shortcakes

Use a fork to quickly toss together the dough. Over-mixing will cause the shortcakes to betough. Preparation time: 9 minutesCooking time: 10 minutesMakes 4 servings (serving size of 1 shortcake)

Ingredients

1-1/3 cups low-fat baking mix (such as Bisquick Heart Smart)3 tablespoons granulated sugar, divided

1/8 teaspoon ground cinnamon1/8 teaspoon ground nutmeg

1/3 cup 1% low-fat milk1 tablespoon butter, melted2 teaspoons turbinado sugar3 cups frozen sliced peaches

1/2 cup frozen fat-free whipped topping, thawed

Directions Preheat the oven to 425F. Lightly spoon the baking mix into dry measuring cups then level with a knife. Combine the baking mix, 2 tablespoons of granulated sugar, cinnamon, and nutmeg then stirwell.

138

Add the milk and the butter, stirring just until combined. Form the dough into 4 (3-inch) circles on a baking sheet lined with parchment paper thensprinkle each with 1/2 teaspoon of turbinado sugar. Bake at 425F for 10 minutes or until lightly golden. While the shortcakes are baking, sprinkle the peaches with the remaining 1 tablespoon ofgranulated sugar then stir well. Microwave the peaches at HIGH for 3 minutes. Split each shortcake in half horizontally and top the bottom halves of the cakes each with 3/4cup of the peach mixture and 2 tablespoons of the whipped topping then top with the remainingcake halves. Serve warm.






139

Zabaglione with Fresh Fruit

Zabaglione is a classic Italian dessert sauce that's usually served warm over fresh fruit orplain cake. I have found that a wide metal bowl placed over a pan of simmering waterproduced a greater volume of sauce than a double boiler. Preparation time: 9 minutesCooking time: 8 minutesMakes 4 servings

Ingredients

1/3 cup sweet Marsala wine1/4 cup sugar

4 large egg yolks7 ripe fresh figs (about 10 ounces), quartered

2 cups mixed fresh berries (such as blueberries, raspberries, blackberries, and slicedstrawberries)

1 cup far-free canned refrigerated whipped topping

Directions Add water to a large saucepan to a depth of 1 inch then bring the water to a simmer over highheat. Reduce the heat until the water is barely simmering and producing steam.

140

Combine the Marsala wine, sugar, and egg yolks in a large metal bowl (the bowl should belarge enough to sit on top of the saucepan but not in the saucepan), then beat with a mixer atmedium speed until well blended. Place the bowl over the saucepan of simmering water then beat the egg mixture for 4 minutesor until thick and pale and the thermometer registers 160F (the mixture will hold its shape for afew moments when the beaters are removed from the bowl). Spoon 2/3 cup of zabaglione into each of 4 shallow rimmed soup bowls then top each with 7fig quarters, 1/2 cup of berries, and 1/4 cup of whipped topping.






141

Blueberry Fool

Preparation time: 6 minutesMakes 4 servings

Ingredients

1 cup frozen fat-free whipped topping, thawed1/2 cup vanilla low-fat yogurt1/2 cup blueberry pie filling

2 gingersnaps, crushed

Directions Combine whipped topping, yogurt, and blueberry pie filling in a large bowl the fold togetherwith a rubber spatula. Spoon 1/2 cup of the blueberry mixture into each of 4 stemmed glasses or custard cups thensprinkle each with 1 teaspoon of gingersnap crumbs.






142

143

Amaretto Strawberries over Angel Food Cake

Preparation time: 5 minutesOther time: 10 minutesMakes 8 servings

Ingredients

2 cups sliced fresh strawberries1/4 cup almond-flavored liqueur (such as amaretto)

2 teaspoons sugar8 ounces prepared angel food cake, cut into 8 (1/2-inch) slices

1/2 cup frozen fat-free whipped topping, thawed

Directions Combine the strawberries, liqueur, and sugar and let stand for 10 minutes. Spoon 1/4 cup of the strawberry mixture over each cake slice then top each with 1 tablespoonof whipped topping.



Saturated fat 0gProtein 2g



144

Conclusion I hope this cookbook of 20 Minute Express Recipes has provided you with super-fast, super-healthy meal ideas that your family will love. My goal was to provide you with easy toprepare recipes that can help your dinnertime dilemma by getting healthy recipes on your tablein record time. I also hope that I have inspired you to test and experiment with your own express recipes. Itruly believe that when it comes to cooking, the only limit is your imagination. If you enjoyed this book and appreciated its many recipes, then please recommend it to yourfamily and friends. You may also be interested in purchasing my other published books: 5 Ingredients One Pot Meals: Easy Slow Cooker Recipes for Busy WomenVegetarian Recipes for Meat Eaters: Flexitarian Diet Recipes for People Who Can’t Give UpMeat, Volume One Vegetarian Recipes for Meat Eaters: Flexitarian Diet Recipes for People Who Can’t Give UpMeat, Volume Two Vegetarian Recipes for Meat Eaters: Flexitarian Diet Recipes for People Who Can’t Give UpMeat, Volume ThreeDelicious Smoothie & Healthy Snack Recipes Additionally, if you enjoyed this book and you have a few minutes to spare, may I ask that youplease leave a review on Amazon. Even a short review is fine. Reviews help me to spread theword about the book and encourage me to keep writing. Press here to leave a review I will be writing and publishing more cookbooks in the future, so please visit my Ericka Smitsauthor page at the Amazon Kindle store for my newest books. But for now, I would like tothank you for helping me and supporting my efforts to share my passion for cooking. Thank you!

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Table of ContentsCopyrightPreface10 Tips for Super-Fast CookingChapter One - Appetizers, Snacks & BeveragesChapter Two - BreadsChapter Three - Main DishesChapter Four - Soups and SandwichesChapter Five - SaladsChapter Six - Side DishesChapter Seven - DessertsConclusion

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