Baked Chicken Breast with Fresh Basil

10 boneless skinless chicken breast (about 2 1/2 lbs.)
3/4 cup low-fat yogurt
1/2 chopped fresh basil
2 teaspoons cornstarch
1 cup bread crumbs
2 tablespoons grated Parmesan cheese

Arrange chicken in single layer in baking dish.

Combine yogurt, basil and cornstarch; mix well and spread over chicken.

Combine bread crumbs with Parmesan and sprinkle over chicken. (If making in advance, cover and refrigerate for up to 6 hours.)

Bake chicken in 375 degrees oven for 30 minutes or until chicken is no longer pink inside.

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Baked Macaroni, Cheese & Spinach

1 pound elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 -2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika

Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with
nonstick spray oil.

Cook macaroni according to package directions.

Meanwhile, in a food processor or blender, mix ricotta cheese, milk, egg substitute, mustard, Tabasco sauce, salt and pepper. Process until smooth.
Drain macaroni, return to pot and add shredded cheddar and spinach. Stir until cheese melts and spinach wilts.

Stir in ricotta mixture and scrape into prepared baking dish. In a small bowl, combine Parmesan cheese, bread crumbs, and paprika.

Sprinkle evenly over macaroni and cheese. Bake at 375F for 25 minutes.

Serve hot.

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Buffalo Chicken Strips

Blue Cheese Dip:
2/3 cup nonfat plain yogurt
2 tablespoons reduced-fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped scallions
1/4 teaspoon coarsely ground black pepper

Chicken Strips and Celery Sticks:
1 teaspoon vegetable oil
1/2 pound skinless boneless chicken breasts, cut crosswise into
1/4-inch strips
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon Frank's original hot sauce
5 celery stalks, cut into 3-inch sticks

In a small bowl, whisk together the yogurt, mayonnaise and blue cheese. Stir in the scallions and pepper and set aside while preparing the chicken. Cover and refrigerate.

Heat the oil in a large, preferably nonstick skillet. Season the chicken with the salt. Cook the chicken over medium-high heat, stirring frequently, until lightly browned and cooked through, 3 to 4 minutes. Remove the skillet from the heat. Add the butter and hot sauce to the pan and swirl until the butter barely melts and the sauce coats the chicken.

Serve the chicken and celery sticks along with the blue cheese dip.

Provide toothpicks for spearing the chicken and dipping it in the sauce.

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Chile-Cheese Chowder

2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fat-free chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reduced-fat sharp cheddar cheese
2/3 cup sliced green onions

In a dutch oven, cook bacon until crisp. Reserve 1 tablespoon drippings in pan, remove bacon and set it aside. To the pan add carrots, chiles, onion, jalapeno, cumin, and garlic. Saute until browned. Stir in broth and scrape bottom of pan to release browned bits. Add potatoes and salt, cover, and simmer for 25 minutes.

Whisk together flour and milk, add to potato mixture while stirring and cook over medium heat until thickened stirring often (about 10 minutes).

Remove from heat, stir in cheeses until melted.

Serve in bowls topped with crumbled bacon and sliced green onions.

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Chili Dip

1 15-ounce Hormel Turkey With Beans, 99% Fat-Free Chili
1 8 oz. package fat-free cream cheese
1 cup reduced fat shredded sharp cheddar cheese

Allow the cream cheese to soften completely to room temperature. Spread the cream cheese on the bottom of a shallow casserole type dish. Next, evenly spread the chili over the cream cheese. Lastly, sprinkle the shredded cheese over the chili.

Bake at 350F for 20 to 25 minutes or until heated through.

Serve hot with baked tortilla chips.

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Chocolate Candy Cheesecake

1 cup graham cracker crumbs
1 egg white, slightly beaten
1 tablespoon light butter or margarine
1 - 8 oz. bar light cream cheese, softened
1 - 8 oz. bar fat-free cream cheese, softened
1/2 cup sugar
3 egg whites
1/3 cup unsweetened cocoa powder
1/2 cup plain nonfat yogurt
1 teaspoon vanilla extract
2 light Milky Way bars, cut up
1/4 cup fat-free caramel ice cream topping

Preheat oven to 350F. Spray a 9 inch pie pan with nonstick spray oil.
In a small bowl, mix graham cracker crumbs, 1 egg white, and melted
margarine until well moistened. Press crust evenly into prepared pie
pan, set aside.

In a large mixing bowl, combine both bars of cream cheese and sugar.
Beat with a mixer until fluffy. Beat in egg whites, cocoa, yogurt,
and vanilla until smooth. Fold in candy bar pieces and pour into
prepared pie pan. Bake at 350F for 60 to 65 minutes or until center
is set. Let stand at room temperature about 15 minutes. Top with
caramel topping and refrigerate until served.

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Chocolate Cherry Layer Cake

3/4 cup unsweetened cocoa powder
1/4 cup sugar
1/2 cup boiling water
1 package (16 oz.) angel food cake mix
1 1/4 cups water
1 can (20 oz.) lite cherry pie filling

Prepared chocolate frosting (reduced-fat if possible)

Chocolate shavings

Preheat oven to 350F.

Line a jelly roll pan with wax paper (pan should be appproximately 10 by 15 by 1 or 11 by 17 by 1).

Whisk together cocoa, sugar and boiling water.

Cool mixture to lukewarm.

Prepare angel food cake mix per package directions, using 1 1/4 cup water and adding cocoa mixture. Spread batter evenly into prepared jelly-roll pan. Bake 20 minutes or until top looks dry.

Invert onto a large wire rack.

Remove the pan and wax paper; cool.

Slice cake into three equal parts.

Start with cake, top with cherry pie filling, then top that with more cake and more pie filling and end with cke layer.

Frost and decorate with chocolate shavings.

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Curried Cauliflower

1 whole medium onion, chopped
3 garlic cloves, minced
1/2-1 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped
or 1 can (14 1/2-ounces) chopped tomatoes in juice
1 medium cauliflower, rinsed and cut into even size
florets
salt and freshly ground black pepper for seasoning
1/2 cup chopped cilantro

Grease the bottom of large saucepan with non-stick spray. Heat the pan over moderately-high heat for a few minutes. Add the onions and cook for 3-4 minutes stirring frequently.

Add the garlic, serrano chile, and curry powder. Cook for a minute longer. Add the tomatoes and cauliflower. Stir to combine and blend the seasonings. Cover, reduce heat, and simmer for 15-20 minutes until the cauliflower is very tender.

Season with salt and pepper to taste.

Garnish with chopped cilantro.

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Dijon Mushroom Potatoes

1 medium onion
1 sweet green bell pepper
1 small carrot
1/2 lb. mushrooms
1/2 cup stock or boullion
1 tbsp. dark soy sauce
1 tbsp. Dijon mustard
1 tbsp. cornstarch
freshly-ground black pepper

Chop the onion, deseed and chop the green pepper, peel and grate the carrot and slice the mushrooms, halving them across the other way first if they are large.

Saute the vegetables in the water or stock, in a large frying pan, until most of the liquid is gone and the vegetables are soft.

Mix the remaining ingredients together in a bowl, adding a bit of water if you wish (makes a thinner sauce) and add to the vegetables in the pan. Mix well and cook, stirring, over low heat for about a minute until thickened.

Pour over hot, split baked potatoes (enough for about four potatoes) with a crisp green salad on the side.

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Greek Burgers

2 garlic cloves, minced
3 tablespoons fresh mint, chopped
1-1/2 cups non/lowfat yogurt
1-1/2 pounds ground turkey, lean
2-1/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
1-1/2 tomatoes, sliced
1-1/2 red onions, sliced
fresh ground black pepper, to taste

Combine garlic and mint in a small bowl and mash. Add yogurt, mix, and set aside. Combine turkey and feta cheese in a mixing bowl. Form into 8 patties and sprinkle with pepper. Broil 5-10 minutes per side or until turkey is cooked through.

Serve in pita bread with tomatoes, onions and yogurt sauce.

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Layered Pizza Dip

8 ounce container fat-free cream cheese
1/2 cup chunky pizza sauce
1/4 cup chopped green pepper
1/3 cup thinly sliced mushrooms
1/4 cup minced onions
1 cup reduced fat shredded cheddar cheese

Heat oven to 350F.

Using a 9" pie pan, layer all ingredients in order listed, starting by spreading cream cheese evenly over bottom of the pie pan. Bake 15 minutes or until dip is hot and cheese is melted.

Serve warm with crackers or chips.

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Nacho Cheese Soup

1 can (11 oz.) whole kernel corn, drained
1 can (14-15 oz.) diced tomatoes and green chilies, undrained
hot pepper sauce, to taste
2 cups water
1 package (5 1/4 oz.) Au Gratin Potatoes (with cheese packet)
2 cups skim milk
1 cup (about 5 oz.) light Velveeta cheese, cubed

In a large pot, combine the contents of the Au Gratin potatoes package (with cheese packet), corn, tomatoes, and water. Mix well and bring to a boil. Reduce heat, cover and simmer for 15 to 20 minutes or until potatoes are tender. Add milk, cheese, and hot sauce. Cook and stir frequently until the
cheese is completely melted.

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Orange Chicken with Rice

1 tablespoon canola or olive oil
4 boneless, skinless chicken breasts; cut in 1/2 inch strips
Lemon pepper seasoning
1/4 cup low-fat or fat-free ranch salad dressing
1/2 cup orange juice
1/4 cup low-fat mayonnaise
2 tablespoons brown sugar
1 cup instant rice
1 green pepper; julienned
1 can (11 oz.) mandarin oranges; drained

In a large skillet that has a lid, heat oil over medium heat.

Add chicken, cook and stir about 5 to 7 minutes. Sprinkle liberally with lemon pepper while cooking. In a medium bowl, combine mayonnaise, ranch dressing, orange juice, and brown sugar. Stir mixture into chicken, mix well. Add rice and green pepper; bring to a boil. Cook 5 minutes. Remove from heat and add mandarin oranges.

Cover and let stand 5 minutes.

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Oven-Baked Pork Chops

4 3-4 ounce lean pork chops, well-trimmed
1 cup low-fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt

Allow pork chops to soak in buttermilk (in refrigerator) for at least one hour. In a small bowl combine bread crumbs and remaining spices. Preheat oven to 425F and spray a cookie sheet with non-stick spray oil. Spread mixture onto wax paper and dip each pork chop in crumb mixture. Place chops on prepared cookie sheet and bake for 20 to 25 minutes, or until chops are no longer pink (internal temperature of 160F).

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Porkettes

1 pound ground fully cooked low-fat ham
1 egg
1/4 cup sweet pickle relish
1 teaspoon prepared mustard
2 cups mashed cooked sweet potatoes
1 teaspoon grated orange peel
1/8 teaspoon pepper
8 turkey bacon strips, halved lengthwise
1 can (20 ounces) pineapple slices, drained and halved horizontally

In a bowl, combine the ham, egg, relish and mustard. Shape into eight patties the same diameter as the pineapple rings. Combine the sweet potatoes, orange peel and pepper. Shape into eight patties the same diameter as pineapple rings. On a 15-in. x 10-in. x 1-in. baking sheet coated with nonstick cooking spray, assemble in the following order: Cross 2 strips of bacon, 1 pineapple slice, 1 ham patty, 1 sweet potato patty and 1 pineapple slice. Fold bacon ends up and over top; secure with a toothpick. Bake at 350F for 50-55 minutes or until bacon is crisp. Remove toothpicks; serve immediately.

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Sesame Ginger Noodles

Dressing:
1/2 cup creamy peanut butter
3/4 cup chicken broth
1/4 cup soy sauce
2 tablespoons rice wine vinegar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
1 clove minced garlic
2 cups trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 cup finely diced yellow pepper
1/2 cup finely diced red pepper
1/4 cup thinly sliced radishes
1/4 cup thinly sliced green onions
18 oz. linguini

Dressing: Puree all dressing ingredients in blender until smooth.

Combine veggies in large bowl. Cook pasta according to directions; drain and rinse. Add to bowl with veggies. Toss with dressing.

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Shrimp Thermidor

1/4 cup green onions or shallots, sliced
2 Tablespoons diced green pepper
3/4 cup fat-free half-and-half
4 slices Smart Beat fat-free cheese, cut in pieces
1 can (10 oz.) potato soup
2 tablespoons lemon juice
1/4 teaspoon ground pepper
1/2 teaspoon dry tarragon
1/2 teaspoon dry mustard
1 - 1 1/2 cups cooked shrimp (tails removed)

Spray a large, nonstick skillet with spray oil. Saute onion and pepper over medium heat until tender, about 5 minutes. Add soup and half-and-half; heat slowly, stirring frequently. Bring to a gentle boil; add cheese pieces, lemon juice, spices and shrimp. Heat completely through, about 3 to 4 minutes.

Serve hot over rice.

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Smoked Eggplant and Yogurt

1 medium eggplant, peeled and chopped
1/2 cup lightly salted water
1 1/2 cups plain regular or low-fat yogurt
1 small bunch green onions, diced
1/2 bunch cilantro, diced
1 teaspoon ground black pepper
salt to taste
1/4 teaspoon paprika
1 piece charcoal
1 - 5x5 inch piece aluminum foil
1 tablespoon margarine or shortening

In a pot over medium heat, add the eggplant and water; cook until tender and the water evaporates. Mash the eggplant so no large chunks remain. Allow to cool completely.

In a large bowl, add the yogurt, mashed eggplant, green onions, cilantro, pepper and salt; mix well.

To smoke the salad, heat the charcoal over open flame until gray and reddish in color. Place the piece of foil in the eggplant salad (make room in the center for the foil). Place the hot charcoal on the piece of foil in the bowl. Add the margarine on top of the charcoal and cover salad bowl immediately. Allow to smoke for 10 minutes; remove charcoal.

Chill the salad in the refrigerator and garnish with fresh chopped cilantro and a sprinkle of paprika.

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Veal Stew

1 pound Veal - trimmed of all visible fat and cut into 1 inch cubes.
1 cup baby carrots or 2-3 large carrots - cut into 1 inch pieces
6 to 8 small onions - peeled
2 cloves of garlic - peeled
2 large boiling potatoes - peeled and cut into 1 inch cubes
2 to 3 cups de-fatted chicken or beef stock
1 tablespoon Worcestershire Sauce
Pepper and Herbs - to taste (sage, rosemary, thyme)
2 tablespoons cornstarch mixed with 2 tablespoons cold water

Heat a large, non-stick, pot on high. When hot, sear meat on all sides. Add herbs and seasoning and stir. Add stock and bring to the boil (the chicken stock will be more delicate and let the full flavor come through). Add vegetables and return to the boil. Cover and simmer on very low heat for 45 minutes to an hour or until meat is fork tender and vegetables are tender but not mushy. Turn heat to high and bring stew up to the boil, remove from heat and drizzle in corn starch mixture while stirring constantly. Return to heat and continue to stir until the stew has thickened. Serve immediately.

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New York City Knish

6 medium russet potatoes
2 1/2 tablespoons low-fat butter
1/4 minced onion
3 tablespoons fat-free chicken (or vegetable) broth
1/2 teaspoon salt, or more to taste
1/8 teaspoon ground black pepper, or more to taste
Seasoning blends, chives or pepper flakes to taste (optional)
6 sheets phyllo dough

1. Peel, halve and boil potatoes until tender, 15-20 minutes. Mash in a large bowl.

2. Sauté onion in 1 1/2 tablespoons butter until translucent but not brown. Add to mashed potatoes with broth, salt, pepper and spices. Stir well.

3. Melt remaining tablespoon of butter. Pre-heat oven to 375 degrees.

4. Layer 3 sheets of phyllo dough and cut in half. Repeat with remaining 3 sheets. Spoon 1 cup of potato mixture on each section of phyllo, mold into a large ball and position off-center at one end of strip of dough. Roll ball along the length of phyllo, folding dough over bottom of filling and leaving some filling poking through the top. (Trim and discard excess dough.)

5. Brush melted butter over edges of knish to seal the seams and press down onto an ungreased baking sheet. Repeat with other knishes. Bake 30-40 minutes, until golden brown.

Makes four knishes.

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