61entrees

general tso’s chicken

submitted by Savasana

3/4 cup canned chicken broth,reduced-sodium

2 Tbsp. cornstarch

2 Tbsp. sugar

2 Tbsp. low-sodium soy sauce

1 Tbsp. white wine vinegar

1/2 tsp. ground ginger

2 tsp. peanut oil

2 medium scallions, chopped

2 medium garlic cloves, minced

1/2 tsp. red pepper flakes, or 1dried chili pepper, minced

1 lb. uncooked chicken breast,boneless and skinless, cut into

2" pieces

2 cups cooked white rice, kept hot

Combine broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside tolet flavors blend.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, gar-lic and pepper and cook for 2 minutes. Add chicken and cook until browned(about 5 minutes). Add reserved sauce and simmer until sauce thickens a bitand chicken is cooked through (3 minutes).

Serve chicken and sauce over rice.

yield: 4 servings

62 entrees

ginger-chili marinade

submitted by BionicGirl

1 1-2" piece fresh ginger, grated

1/2 cup sugar

2 Tbsp. freshly chopped cilantro

2 Tbsp. Asian chili-garlic sauce

1/4 cup cooking sherry

1 cup soy sauce

1/4 cup olive oil

kosher salt to taste

Combine all ingredients in a resealable bag and shake well. Add meat (chick-en and burgers recommended) and marinate for at least 2 hours.

*Note:All measurements are approximate and can be adjusted according to taste.

63entrees

grilled dijon rosemary steak

submitted by BionicGirl

4 cuts round steak, approx. 8"x4"

12 rosemary stalks, approx. 4" long

Dijon mustard

Kosher salt

black pepper

Flatten steaks to about 1/2" thick, sprinkle with salt & pepper. Brush withDijon mustard, then roll each steak around 3 rosemary stalks. Secure withtwine or toothpicks. Grill on preheated grill just long enough to brown eachside. Remove twine or toothpicks and cut into 2" sections to serve.

yield: 4 servings

64 entrees

low-fat gumbo

submitted by Henna73

1/4 cup all purpose flour

1 Tbsp. vegetable oil

1 cup chopped onion

1 cup chopped green bell pepper

4 garlic cloves, chopped

11/2 tsp. dried thyme

2 bay leaves

3 Italian turkey sausages,casings removed

1 28-oz. can diced tomatoes in juice

1 cup low salt veggie or chickenstock or broth

3 tsp. creole or cajun seasoning

8 uncooked large shrimp,peeled, deveined

Sprinkle flour over bottom of heavy large pot. Stir flour constantly overmedium heat until flour turns golden brown (Caution: BURNS VERY EASILY), about 15 minutes. Set browned flour aside in a bowl.

Heat oil in same pot over medium heat. Add onion and pepper and sauteabout 7 minutes. Add garlic, thyme and bay leaves; stir one minute. Addsausages and saute until brown, breaking them up with the back of thespoon, about 5 minutes. Then add browned flour and mix well (it will getpasty.) Add tomatoes with juices, broth and seasoning. Bring to boil, reduceheat and simmer for 20 minutes.

Add shrimp to pot and simmer until shrimp is done, about 5 minutes.Discard bay leaves. Season with salt and pepper.

65entrees

pasta with alfredo sauce

submitted by Nieci

1 stick butter

1/2 pint heavy cream

1 cup grated locatelli

freshly ground pepper

1 lb. pasta, cooked and drained

Melt butter, add cooked pasta and toss. Add cream and continue tossingover low heat.

Toss in cheese and add red pepper flakes to taste.

Season with freshly ground black pepper.

66 entrees

pizza napa

submitted by jstrizzy

your favorite pizza dough (home-made or store-bought)

4-6 oz. crumbled bleu cheese,depending on taste

1 ripe nectarine, pitted and sliced thinly

couple handfuls arugula

3-4 thin slices prosciutto, torninto bite-size pieces

balsamic vinegar

Preheat oven and prepare pizza dough as appropriate for the dough you areusing. Sprinkle bleu cheese over dough, and top with nectarine slices.

Bake until crust is golden and cheese is melted. Top with arugula and prosciutto pieces. Drizzle balsamic vinegar on top.

*Notes:

● a pre-baked crust (like Boboli) will work too.

● the prosciutto can be put on the pizza before baking, and will come outsomewhat chewier and maybe a little crispy at the edges, depending on howlong it is baked.

● bleu cheese has a very strong flavor, so use less than you think you'd want– you don't want to completely cover the surface of the pizza like youwould with mozzarella.

67entrees

pork tenderloin with lentils and mustard sauce

submitted by Nieci

1/3 cup plus 3 Tbsp. extra virginolive oil

2 large shallots, very thinly sliced

1 cup french le puy lentils (about1/2 lb.), picked over

31/2 cups chicken stock or cannedlow-sodium broth

1 bay leaf

1/2 tsp. dried thyme

1/3 cup coarsely chopped flatleaf parsley

salt and pepper

11/2 lbs. pork tenderloin, cut into 8similarly sized pieces

1/3 cup dry white wine

2 Tbsp. dijon mustard

In small skillet, heat 1/3 cup oil. Add shallots and cook over moderately highheat, stirring frequently, until golden brown and crisp (about 5 minutes –they won't be crisp while in the pan because of the oil, so watch carefully).

Using slotted spoon, transfer fried shallots to paper towels to drain; reservethe shallot oil.

In medium saucepan, cover lentils with 23/4 cups chicken stock and bring toboil over high heat. Add bay leaf and thyme, cover and simmer over lowheat until lentils are tender (about 30 minutes). Drain lentils and return themto saucepan; discard bay leaf. Stir in parsley and reserved shallot oil and season with salt and pepper. Cover and keep warm.

Meanwhile, in large heavy skillet, heat 1 Tbsp. olive oil until almost smoking. Flatten each piece of pork tenderloin slightly with palm of yourhand and season on both sides with salt and pepper. Working in batches ifnecessary, add flattened pork to skillet and cook over moderately high heatuntil well-browned and just cooked through (about 4 minutes per side).Transfer pork to plate and keep warm.

Add wine to skillet and bring to a boil. Cook, stirring up browned bits, untilreduced by half, about 2 minutes. Add 1/2 cup of chicken stock, the mustard and remaining 2 Tbsp. of olive oil. Boil, whisking constantly forone minute. Remove from heat.

Stir remaining 1/4 cup of chicken stock into lentils and bring to a simmerover mod high heat. Spread lentils on a platter, arrange pork on top anddrizzle with mustard sauce. Garnish with the crisp shallots and serve immediately.

68 entrees

sausage with veggie paella

submitted by yeefan

4 cups chicken stock

1/2 cup water

generous pinch (1/8 tsp.) ofsaffron, powdered or strands

1 onion, finely diced

1 red bell pepper, finely diced

2 fat cloves garlic, minced

2 small tomatoes, halved, coredand deseeded (or 1/2 cup crushed

tomatoes or tomato puree)

1 tsp. paprika

1/2 tsp. salt

1/4 tsp. ground black pepper

2 cups rice

1/4 cup wine

1 can chickpeas

1/2 cup peas (frozen can be used)

1/3 lb. asparagus or green beans

1 lb. of sausages (Spanish chorizoor Italian)

1 pimento (roasted red pepper*),cut into strips

Prep the veggies. Heat up your paella pan (or makeshift version) and add thesausages. Cook on medium-high until good and brown on all sides. Removefrom heat, and cut on the diagonal into 1/2"-thick slices. If the slices are stillraw in the center, return them to the pan and continue cooking until properly cooked-through.

While the sausage is cooking, combine the stock and saffron in a small potand bring to a boil. Lower the heat and keep it at a gentle simmer.

Preheat the oven to 400°F. Boil another pot of water, then cook the asparagus or green beans for a few minutes, until just tender. Rinse in coldwater, drain and set aside.

Add a tablespoon of olive oil to your paella pan and heat on medium. Addthe garlic, onion and red pepper and sauté for about five minutes, until soft.Stir in the tomatoes, chickpeas and paprika; cook for another minute or so.

Add the rice, stirring well to make sure it's well-coated with oil and flavorings. Add the wine, stir and cook for another couple of minutes.

Pour in the hot stock, bring to a boil, and lower the heat to keep it simmering.If you can't fit in all of the stock, add as much as the pan will accommodate;later, when some of the liquid has been absorbed, you can add the remainder.

Cook until the rice is no longer swimming in stock (about 10 minutes); stirin the peas. Raise the heat and cook for another five minutes.

Arrange the roasted red pepper strips, cooked asparagus or green beans andsausage on top of the rice, pressing them gently into the mixture justenough to keep them in place. Transfer the pan to the oven and cook,uncovered for 10 minutes.

Remove from heat, and cover the pan loosely with foil. Let it sit for 15 min-utes or so, then serve directly from the pan.

yield: 4-5 servings

69entrees

scrambled eggs

submitted by becca11

3 eggs

1 Tbsp. reduced fat ricotta

20 g. romano cheese

1/3 cup skim milk

1 defrosted spinach portion

1 Tbsp. pesto

Spring onions to garnish

salt and pepper to taste

Mix in a bowl. Cook in non-stick saucepan, mix vigorously until not runny.

yield: 2 servings (if served on toast)

70 entrees

sear-roasted maple salmon

submitted by ladi

2 salmon fillets

1 tsp. olive oil

1/2 tsp. salt

1 tsp. chopped garlic (optional)

1 Tbsp. cooking oil

2-3 Tbsp. maple syrup

parsley and toasted sesame seeds,for garnish

Rub salmon with olive oil, salt and garlic (if using). Allow to marinade atroom temperature for 5-10 minutes.

Preheat oven to 500°F/250°C. In an oven-safe skillet, heat cooking oil untilit looks ripply, and just barely begins to smoke. (Test temperature of oil bysliding one corner of a salmon fillet across the surface of the pan – it willnot stick once the oil has reached the correct temperature.) Immediately putin salmon, skin side up, and cook until nicely browned, about 1 minute. Flipthe salmon over and put the skillet in the oven. Roast until fillets are cookedthrough, about 7-9 minutes.

Carefully remove skillet from oven, and drizzle salmon fillets with maplesyrup. Garnish with parsley and toasted sesame seeds. Serve.

*Notes:

● Do not omit preheating! It is important for your oven to be very, very hotwhen the fish is put in to roast.

● Do not use a non-stick pan! The high temperatures used in this recipe maydamage the non-stick coating.

● If your skillet is not big enough to comfortably accommodate two fillets,do this in two batches.

● Alternatively, for a glazed finish, maple syrup may be drizzled over fillets 1-2 minutes from end of baking.

yield: 2 servings

71entrees

sesame grouper

submitted by crowjoy

2 grouper fillets (or other meatybut mild fish like mahi mahi

or tuna)

2 Tbsp. minced onion or choppedgreen onion

2 cloves of garlic, crushed

3 Tbsp. soy sauce (more or less to taste)

2 Tbsp. teriyaki sauce

4 Tbsp. sesame seeds, toasted butnot browned

Preheat oven to 375°F. Rinse fillets lightly and pat dry. Mix remaining ingredients, except the sesame seeds, in the bottom of a glass baking dish.Add fillets and then turn to coat both sides.

Sprinkle 2 Tbsp. of seeds on each fillet, densely to cover. Bake for 20 minutes or until flaky in the middle (or less if you prefer rare). Can be rununder broiler for last few minutes to brown the seeds. Serve with wasabimashed potatoes (page 96) and ginger glazed carrots (page 88).

yield: 2 servings

72 entrees

shrimp noodle supreme

submitted by lazygoddess

8 oz. spinach linguine, cooked

3 oz. package cream cheese, cubed

11/2 lbs. medium shrimp, cleanedand deveined

1/2 cup butter, softened

salt

pepper

1 can cream of mushroom soup, condensed

1 cup sour cream

1/2 cup half & half

1/2 cup mayonnaise

1 Tbsp. chives

1 Tbsp. parsley

1/2 tsp. dijon mustard

3/4 cups (6 oz.) sharp cheddarcheese, shredded

Over low heat in a medium saucepan combine noodles and cream cheese.Stir until all of cream cheese is melted and mixture is thoroughly combined.

Spread noodles in to a 9" x 13" glass baking dish.

Melt butter in a heavy skillet over medium heat, add shrimp. Heat untilshrimp is just pink and tender, approximately 5 minutes. Season to tastewith salt and pepper, spread over the noodle mixture.

Combine soup, sour cream, half & half, mayo, chives, parsley and mustardin a medium mixing bowl. Spread over shrimp and noodles. Sprinkle cheeseover the top.

Bake at 325°F for 25 minutes or until cheese is melted and center is heatedthrough.

73entrees

simple breaded mustard chicken

submitted by vdipippo

6 Tbsp. Dijon mustard

6 boneless, skinless chicken breasts

1 cup bread crumbs

6 Tbsp. olive oil or butter

Preheat oven to 350°F.

Using a pastry brush, paint a chicken breast with mustard (on all sides). Coatwith bread crumbs. Set aside and repeat with all chicken breasts.

Place butter or olive oil into a 10" sauté pan over medium heat for 30 seconds. Add 3 chicken breasts and cook until golden on each side.

Place partially cooked chicken breasts on baking sheet and set aside. Repeatwith the remaining 3 chicken breasts. Place baking sheet with all chickenbreasts into the oven and cook until done, for approximately 10 minutes.

yield: 6 servings

74 entrees

slow cooker green chile chili

submitted by La M

cooking spray

1 onion, coarsely chopped

5 cloves garlic, chopped

1 lb. ground beef, or other ground meat

11/2 cups chopped green chile(about 31/2 4-oz. cans, drained, or

freshly roasted)

2 cups fresh or frozen corn kernels

2 large potatoes, chopped into 1" cubes (leave the peels on if

you like)

1 carrot, minced

11/2 cups canned pinto beans,drained and rinsed

1 14-oz. can stewed tomatoes,whole or diced, drained

11/2 cups low-sodium beef broth

1/2 Tbsp. ancho chile powder (orregular chili powder)

1 bay leaf

2 tsp. cumin

1 tsp. dried oregano

dash of ground cinnamon

salt and pepper to taste

sour cream

Flour tortillas

Spray a skillet with cooking spray; sauté onion and garlic over medium heatuntil just transparent. Add meat, cooking until browned. Place in 6-quartslow cooker. Add remaining ingredients (through salt and pepper) and givethe mixture a rough stir. Cover and simmer on low for about 8 hours, stir-ring occasionally.

Remove bay leaf and serve with a dollop of sour cream and warmed, but-tered tortillas. This chili is freezable.

75entrees

soy-braised pork

submitted by ladi

a handful of garlic cloves, peeledand bruised

about 1/2 lb. pork, cut in 1" cubes(collar works well, but any stewing

cut will do fine)

5-10 dried shiitake mushrooms,soaked in water (reserve soaking

water) and/or fresh shiitakemushrooms

dark soy sauce

pepper

hardboiled eggs, shelled (optional)

Using a heavy-bottomed saucepan, sauté garlic in a little bit of oil.

Add pork. Sprinkle with pepper and fry till half-cooked.

Add a generous ladleful of dark soy sauce (approx. 8 Tbsp.) and continue tofry for approx. 3-5 minutes.

Add mushrooms. Add mushroom water (if you used fresh mushrooms, justadd plain water) to just cover and hard-boiled eggs. Bring to a boil, then turnheat down and simmer partially covered until pork is tender, perhaps anhour or more (alternatively, do all this the night before, and pop it in theslow cooker). Skim off excess fat.

Serve with rice and stir-fried greens.

76 entrees

spicy bulgur bowl

submitted by Savasana

1 cup bulgur, uncooked

11/3 cup veggie grillers (like Morningstar Farms)

1 cup salsa

Chili powder and garlic powder to taste

About 1 oz. fat-free cheddar cheese

Place bulgur in a bowl, add 2 cups boiling water, cover. Let bulgur steep for30 minutes.

Sautee veggie grillers in a small pan over medium-high heat until just heated(not too long, or they turn to mush!) Add seasonings and salsa, and stir.Remove from heat.

Uncover bulgur and drain remaining water. Toss bulgur with veggie/salsamixture. Grate cheese on top of dish.

yield: 2 servings

77entrees

steak marinade

submitted by geogirl

1 cup virgin olive oil

8 Tbsp. balsamic vinegar

1/2 tsp. dried tarragon

1/2 tsp. dried rosemary

1/2 tsp. dried thyme

1/2 tsp. dried basil

Marinate for at least 4 hours prior to grilling, overnight gives best results,especially with tougher cuts of steak.

78 entrees

thai-style noodles

submitted by Princessjeanne

1 lb. rice noodles

4 cloves garlic, crushed

4 Tbsp. paprika

2 Tbsp. ketchup

2 Tbsp. chili/garlic paste or otherhot sauce (chili/garlic paste isavailable at Asian food stores)

1/3 cup fish sauce

1/3 cup sugar

red pepper flakes to taste

1 block firm tofu, cut into squares

2 boneless, skinless chickenbreasts, cubed, or 3 cups shrimp,

peeled & deveined

a large bunch of basil (thai if youcan get it)

a large bunch of cilantro and/ormint leaves

bean sprouts

lime

cilantro for garnish

Soak the rice noodles in hot water until soft, about 10 to 15 minutes. Don'tboil like regular noodles as they will stick together. Drain and set aside.

Mix ketchup, chili/garlic sauce, fish sauce, sugar, and red pepper flakes.Set aside.

In a very large skillet or wok, heat 3 to 4 Tbsp. of oil (I use half vegetableoil, half olive oil) to medium-high and then sauté the garlic & paprika. Addthe tofu and which ever meat you are using. Stirfry for a few minutes untilthe chicken or shrimp is mostly cooked. Add the herbs and stirfry for a couple of minutes to release the flavors and wilt them a bit.

Add the drained noodles and sauce mixture to the wok or skillet. Stir tocombine all the ingredients and reduce the heat to low. Simmer until the liquid has been absorbed, about 10 to 15 minutes.

Remove from heat and stir in bean sprouts.

Serve with lime on the side and cilantro for garnish if you like. Makes about6 portions and is excellent the next day warmed up. Does not freeze well.

yield: 6 servings

79entrees

veggie enchiladas

submitted by Savasana

1 package Morningstar FarmsGrillers Recipe Crumbles

1 can diced tomatoes with chiles(Rotel works well)

oregano, garlic powder and redpepper to taste

6 fat-free flour tortillas

1 can enchilada sauce

1/2 cup reduced-fat mozzarella cheese

Taco sauce (the green kind)

Heat a pan coated with cooking spray over medium heat. Drain the tomatoes and add to pan. Add the recipe crumbles, and spices, and heatthrough ONLY UNTIL DEFROSTED!! It is very easy to over-cook therecipe crumbles. Remove pan from heat.

Fill each of the six tortillas with the recipe crumble/tomato filling, and rollup. Place in a 9" x 12" pan coated with cooking spray.

Pour can of enchilada sauce over the enchiladas, and then sprinkle with tacosauce. Top with cheese. Cover with foil and bake at 350°F for about 20 minutes, or until heated through and cheese is melted.

yield: 3 servings

80 entrees

veggie pesto pasta

submitted by vdipippo

1 lb. box rotini (or similarlyshaped pasta)

baby bella or white mushrooms,quartered

1 yellow squash, sliced intorounds and then halved

1 zucchini, sliced into rounds andthen halved

1 cup loosely packed basil leaves

2 Tbsp. pine nuts

1-2 cloves of garlic, peeled

1/2 tsp. salt

1/4 cup olive oil

(these are just guidelines, you canadd more garlic or salt to taste)

For the Pesto:

Place the first three ingredients (basil, pine nuts, garlic) into a food processor.Process until finely chopped. Add salt and then slowly drizzle in olive oil whilefood processor is running.

Boil water and begin cooking pasta, follow direction on box. Drain pasta.Place a saute pan on medium heat and add approximately 1 Tbsp. olive oil.Add veggies and cook until tender. Remove veggies from heat. Toss veggiesand pesto in a bowl. Add cooked pasta to pesto and veggie mixture and toss.Serve with parmesan cheese.

*Note:This recipe does not use cheese for the pesto, so it can be easily made vegan.With cheese, it is vegetarian. This recipe is very easy to double or triple. Iusually make this for a crowd of 10 or more, however this should be enoughfor 3-4 people. Also, sometimes its nice to double the amount of pesto andsave some for another evening.

yield: 3-10 servings, depending on preferred serving size

81entrees

west african white chicken stew

submitted by Muppet_Girl

2 whole boneless, skinless chickenbreasts, cut into 1/2 " pieces

1 Tbsp. oil

1 medium onion, chopped

1 garlic clove, minced

28-oz. can diced tomatoes,undrained

15-oz. can white beans (I useGreat Northern)

8- or 12-oz. can yellow corn,drained

2-3 sweet potatoes, peeled and chopped

3/4 cup water

1/4 cup peanut butter

1 Tbsp. tomato paste

1 tsp. salt

1 tsp. chili powder

1/2 tsp. ginger (powdered)

1/2 tsp. cayenne pepper

In a large pot, brown chicken in oil until no longer pink. Add onion and garlic,stirring frequently until tender (about 4 minutes). Add all other ingredients andmix well. Bring stew to a boil, then reduce to simmer, cover and cook for about30 minutes or until the sweet potatoes are tender. Add water if stew becomestoo thick for your taste. Stew can be served on its own or over rice.

*Notes:

● This stew is freezable. The sweet potatoes may break down but it does notaffect the taste.

● Must use fat-free peanut butter to be cult-friendly.

yield: 8 servings

82 entrees

white chili

submitted by kgsd

1 lb. ground turkey

1 jar salsa (mild or hot, to taste)

2 cups frozen sweet corn

1 or 2 cans Great Northernbeans, drained & rinsed

1 lb. pepper jack cheese, cubed

chopped cilantro (optional)

In large soup pot, brown ground turkey. Combine turkey with other ingredients in large pot. Cook over low heat, stirring occasionally untilcheese is melted. Garnish with chopped cilantro. Freezes well.

yield: 6-8 servings