Recipes

1. Preheat oven to 400 degrees.
2. Add garlic, green chilies, cumin, cayenne, chili powder, cilantro, seasoning salt and pepper in a bowl. Separate into fours enough for each breast.
3. Rinse chicken and pat dry. Make a pocket under skin of chicken breast by poking finger through membrane. Make sure to work your finger under the skin all the way around the breast without poking through the other side.
4. Rub seasoning mixture to cover entire breast.
5. Spray skin of chicken with non-fat cooking spray, then season skin of breast with seasoning salt and pepper.
6. Cook chicken for 18-25 minutes until internal temperature of chicken reaches 165
   degrees or until juices run clear.

1. Preheat oven to 375 degrees.
2. Brown buffalo meat and onion in a large skillet over medium heat.
3. Add tomatoes, tomato sauce, oregano, thyme, salt and pepper. Simmer 20 to 25 minutes uncovered until it thickens slightly. Set aside.
4. Spray a 10" glass pie pan with non-fat cooking spray and arrange spaghetti noodles on the bottom of plate, creating a crust.
5. Spread cottage cheese evenly over the noodles.
6. Spread meat sauce evenly over cottage cheese. Then top with mozzarella cheese. Sprinkle grated parmesan cheese over top of mozzarella evenly.
7. Bake in oven for 40 minutes or until cheese has turned a golden brown.

1. In a serving bowl, combine spinach leaves, mandarin oranges, red onion
   and mushrooms. Toss together.
2. Pour dressing over salad; toss to coat.
3. Place 1 cup of salad mixture in bowl or plate and garnish with raspberries.
4. Add salt and pepper to taste.

1. Cut chicken breast into strips or cubes.
2. Open can of lychees and put in a bowl reserving liquid.
3. Prepare vegetables accordingly and put in bowl.
4. In a wok or sauté pan, brown and cook chicken until juices run clear. Remove from pan and place in a bowl and cover.
5. In separate bowl add lychee water, soy sauce, brown sugar and ginger and mix thoroughly.
6. Deglaze wok or sauté pan with lychee mixture. Bring to a boil.
7. Add vegetables and cook until broccoli is fork tender, if broccoli is done the remaining vegetables
   will be done as well. Reduce heat to medium.
8. In a bowl add lukewarm water and stir in cornstarch. Stir until cornstarch is completely mixed.
9. Add cornstarch mixture slowly to sauce in wok or sauté pan making sure to move vegetables aside. Make sure you keep stirring until sauce thickens. (You might not have to use all of the cornstarch mixture.)
10. Add chicken back in pan to reheat. Toss chicken and vegetables to make sure they are completely coated. Serve immediately.
    Serve over rice.

1. Spray medium skillet with non-fat cooking spray and heat on medium-high
   heat.
2. Add garlic and sauté until you can smell garlic. Season scallop with salt and pepper. Add scallops to skillet and sauté until slightly brown about 4 minutes making sure to turn halfway through cooking.
   Remove and keep warm.
3. Deglaze skillet with orange juice; add orange rind and bring to a boil.
4. In small bowl add water and cornstarch stirring until cornstarch is completely mixed with water.
5. Add cornstarch slurry a little at a time to boiling juice in skillet stirring constantly until mixture starts to thicken. You may not have to use all of slurry to thicken sauce.
6. Add scallops to sauce and cook until scallops are heated and covered in sauce about 1 -2 minutes.

Serve immediately.

Try scallops over rice or pasta.

1. Preheat oven to 450 degrees.
2. Peel onions, leaving roots intact; cut each onion into wedges (about 6 per onion).
3. Place wedges in baking dish coated with non-fat cooking spray.
4. In a bowl combine vinegar, brown sugar, thyme and salt and pepper and mix.
5. Pour vinegar mixture over onion wedges, tossing to coat evenly.
6. Cover and bake for 25 minutes.
7. Remove cover after 25 minutes and continue baking for additional 45 minutes or until tender.

1. Heat grill to medium-high heat or set oven to broil.
2. Mix all ingredients except pork chops in a small bowl.
3. Rub both sides of pork chops with mixture.
4. Refrigerate for at least 20 minutes up to 2 hours.
5. Grill or broil for approximately 7-9 minutes, or until pork is done.

1. Peel sweet potatoes and cut into half-inch cubes.
2. Spray a dutch oven with non-fat cooking spray. (A dutch oven is a smooth bottom pan with
   two handles made of bare or enameled cast iron or aluminum or ceramic.)
3. Add garlic, curry powder, nutmeg and sweet potatoes and cook over medium heat, about 5 minutes.
4. Add bell peppers, increase the heat to medium-high, cover and cook for 5 minutes. Uncover and cook for 5 minutes more, stirring occasionally.
5. Increase the heat to high; add tomatoes and juice. Bring to a boil and add crushed red pepper, salt and black pepper.
6. Reduce the heat to low and simmer for about 15 minutes, until sweet potatoes are tender.
7. Boil water on high heat in a small pot with ½ teaspoon of salt. Add couscous, cover and remove from the heat. Set aside for 5 minutes.
8. Fluff with fork; spoon sweet-potato mixture over couscous and serve.

1. Preheat oven to 375.
2. Combine vinegar, mustard, olive oil, black pepper, and garlic; stir well.
3. Add chicken and marinate for 1 to 2 hours.
4. Remove chicken from marinade.
5. Place chicken in baking pan and pour marinade over chicken.
6. Bake for 30 minutes or until done.

1. Preheat oven to 375.
2. Spray baking sheet lightly with cooking spray.
3. Combine mayonnaise and mustard; stir well.
4. Lay fillets on baking
   sheet. Spread top of each fillet with 2 tablespoons of the mustard
   mixture.
5. Sprinkle 1 tablespoon chopped pecans over the coated side of
   each fillet.
6. Bake for 10 minutes or until fish flakes with a fork.

1. Cook pasta according to package directions, drain and keep warm.
2. In medium skillet combine sherry, orange juice, pimento, olives, parsley,
   garlic, capers, tomato paste, salt and pepper. Bring to boil.
3. Add shrimp and cook 2-4 minutes or until shrimp turn pink. Remove from
   heat.
4. Add pasta to skillet and toss blending all ingredients.

Serve immediately.

In a large bowl combine mayonnaise, yogurt, pesto, lemon juice, and pepper, stirring with a whisk.
Stir in the turkey, celery, and walnuts; mix well.

Classic Pesto:

In a food processor mince the pine nuts and the garlic. Add the oil; pulse 3 times. Add basil leaves, Parmesan cheese, and salt; process until pureed, scraping sides of bowl as needed. Makes ¾ cup of pesto.

1. Whisk egg whites, dill, salt and pepper together in a medium
   bowl until soft peaks form.
2. Spray small skillet or omelet pan with non-fat cooking spray and heat over medium heat.
3. Pour egg mixture into pan and stir until egg begin to set. Remove pan from heat.
4. Using the handle asyour guide, picture creating a + (cross) with your handle being the vertical part of the + (cross). Place your omelet filling; spinach, tomatoes and
   cheddar cheese horizontally in the middle of your pan creating your + (cross).
5. Holding the handle of the pan, tilt the pan up and place yourspatula under omelet at base of handle and fold away from you. Once omelet is completely folded, place on
   plate and serve immediately.

1. Preheat broiler.
2. Line a baking sheet with aluminum foil and spray foil
   with nonstick cooking spray.
3. Arrange vegetables on prepared baking
   sheet. Lightly spray vegetables with nonstick cooking spray.
4. Sprinkle
   garlic, basil, cilantro, and parsley over vegetables.
5. Broil for 10
   minutes. Remove pan from oven, turn vegetables over, and sprinkle with
   cheeses. Broil for an additional 10 minutes or until cheeses melt.

Serve warm.

1. In a food processor, combine beans, garlic, cumin, chili powder and
   lime juice along with salt and pepper to taste. Blend until mixture is
   smooth and creamy.
2. In a bowl, combine tomatoes, red onion and red
   pepper. Stir in bean mixture until completely blended.

This dip may be served at room temperature or warm. To warm dip place in
microwave for 2 minutes stirring after 1 minute until mixture is heated
through. Serve with fat-free tortilla or pita chips.

1. Preheat oven to 350
2. Spray an 8-inch square baking dish with nonstick
   cooking spray.
3. Sprinkle bread crumbs evenly into coated pan. Top with ½
   cup cheddar cheese, spinach, and the sweet red bell pepper.
4. In a small
   bowl, combine eggs, milk, grated Parmesan, onion, garlic powder, and
   black pepper. Pour over vegetables in the baking pan.
5. Bake, uncovered,
   35 minutes. Sprinkle with remaining ¼ cup cheddar cheese. Bake 2 to 3
   minutes longer or until a knife inserted near the center comes out
   clean.
6. Let stand for 15 minutes before cutting into 4 pieces.

1. Preheat oven to 375 degrees.
2. In a bowl add egg whites/beaters and
   lightly whip.
3. In separate bowl add Panko breadcrumbs, parmesan cheese,
   seasoning salt and black pepper.
4. Dip filets into egg whites and coat
   thoroughly. Then dip into breadcrumb mixture.
5. Place filets on sprayed
   cookie sheets. Cook in a 375 degree preheated oven for 10 - 12 minutes
   turning after 5-6 minutes until golden brown. Serve immediately.

1. Preheat oven to 375 degrees.
2. Combine oats, Splenda brown sugar,
   raisins and baking powder in a medium bowl.
3. Combine milk, applesauce
   and egg beaters.
4. Add milk mixture to oat mixture; stir well.
5. Lightly
   spray an 8-inch square baking dish with non-fat cooking spray and pour
   oat mixture in.
6. Bake at 375 degrees for 20 minutes.

Serve warm

1. Combine potatoes, leeks, onion, broth and pepper in a large pot and
   bring to a boil.
2. Reduce the heat and simmer, covered until vegetables
   are tender, 22-25 minutes. Remove from heat and let cool for 10
   minutes.
3. Transfer mixture to a blender and puree, working in batches
   if necessary to prevent overflow. You may also keep a few of the
   potatoes aside to mash roughly with a fork and add into puree (this
   will give the soup a heartier consistency).

1. In a serving bowl, combine tomatoes, yellow and red peppers, cucumbers,
   red onion and feta cheese.
2. Pour dressing over salad; toss to coat.
3. Add salt and pepper to taste.

1. Preheat oven to 425 degrees.
2. Spray 9 x 13 baking dish with non-fat
   spray. Set aside.
3. Put chopped vegetables in baking dish.
4. Add basil,
   thyme, parsley, grated parmesan, garlic, vinegar and chicken stock to
   vegetables and stir to mix. Season with salt and pepper.
5. Bake for
   20-25 minutes, stirring frequently until vegetables are tender.

1. Heat grill or turn on broiler.
2. Season pork tenderloin with Lawry's
   seasoning.
3. Grill/broil tenderloin until internal temperature is
   between 160 and 165 degrees Fahrenheit.
4. Remove from grill/broil and
   let sit for at least 3 to 5 minutes before slicing tenderloin.
5. In a
   sauce pan add apricot preserves and slowly heat over low temperature
   until it liquifies. Add soy sauce and fresh ginger. You should have a
   flavor that is both sweet and salty. Set pan aside to cool down.
6. In a
   bowl add shredded romaine lettuce and toss with Apricot Ginger Sauce.
7. Take one pita and divide into two halves. Add ¼ cup of romaine in each
   half, followed by ½ tablespoon of feta in each half and top with 1.5
   ounces of sliced pork tenderloin.

1. In a large glass casserole dish stir together ¼ cup water, soy sauce,
   sherry, garlic, lime juice, ginger, curry powder, oregano and thyme.
2. Add chicken and marinate covered and chilled, turning occasionally, at
   least 1 hour and up to 1 day.
3. Remove chicken from marinade and pat dry
   with paper towel. Reserve marinade.
4. Spray a large skillet with non-fat
   cooking spray and heat skillet over medium high heat.
5. Brown each side
   of chicken, about 1 minute per side. Transfer chicken to a plate.
6. Deglaze skillet with 2 tablespoons of water and, using a wooden spoon,
   make sure to scrape up brown bits on bottom of pan and cook 1 minute.
7. Add onion and cook until soft and tender.
8. Add chicken, the reserved
   marinade and remaining ¼ cup water and simmer covered, frequently baste
   chicken for the next 10 minutes or until chicken is cooked through.

Serve Warm

1. Combine fat-free yogurt and maple syrup, chill for at least 1 hour.
2. Core and slice the pear and apple. Sprinkle with lemon juice (this will
   prevent the fruit from turning brown). Wash grapes.
3. Arrange the fruit
   in a decorative way on a large platter with the dip in a small bowl or
   dish placed in the center.

1. Spray sauce pan with non-fat cooking spray, add onion and sauté until
   the onion is tender about two to three minutes.
2. Add rice and stir in
   liquid from onions.
3. Cook rice for about 1 minute. Be sure to keep
   stirring to keep rice from sticking to bottom of the pan.
4. Add chicken
   stock or water, bay leaf, salt and pepper and bring to a boil. Once
   stock reaches a boil, lower heat and simmer.
5. Simmer for about 20 to 25
   minutes or until all liquid is absorbed. If rice is undercooked add a
   little more stock about a ¼ cup, cover and cook an additional 5 to 7
   minutes.
6. Rice should be light and fluffy when done.

1. Combine shrimp and cornstarch in a plastic bag; seal and shake to
   coat.
2. In a medium bowl whisk egg beater whites until foamy.
3. In
   another medium bowl combine crumbs, Lawry's and white pepper.
4. Dip
   shrimp in egg whites; dredge in crumb mixture.
5. Place shrimp on a
   baking sheet coated with non-fat cooking spray; lightly spray shrimp
   with non-fat spray.
6. Preheat broiler.
7. Broil 6 minutes or until shrimp
   are done, turning once halfway through cooking time.

Serve with cocktail sauce.

1. Spray medium saucepan with non-fat cooking spray; sauté garlic and
   onion until softened, approximately 10 minutes.
2. Add stock and potatoes;
   cover and simmer for 20-25 minutes or until softened. Puree in food
   processor until smooth. Return to saucepan and set aside.
3. Spray skillet
   with non-fat cooking spray; sauté mushrooms until softened. Add cooking
   sherry or Madeira wine and cook for 2-3 minutes. Add to soup and stir
   thoroughly. Warm milk in microwave, once warm add to soup mixture and
   stir until combined.

(Either sherry or Madeira will add a unique sweetness to soup.)

1. Preheat oven to 425 degrees.
2. Remove brown gills from the undersides of
   mushrooms using a spoon; discard gills. Remove and discard stems. Set
   aside.
3. Using a mixer, beat fat-free cream cheese until smooth. Add
   green onions, lemon juice, mayonnaise and Old Bay seasoning; mix until
   well blended.
   Place cheese mixture in large bowl; add crabmeat, red
   peppers and mozzarella and mix well.
4. Spoon mixture evenly into mushroom
   caps; sprinkle each cap with 1 tablespoon breadcrumbs, and place on a
   baking sheet.
5. Bake for 15 minutes or until tops are lightly browned.

Serve immediately

1. In a medium skillet cook turkey bacon until brown and crispy.
2. Add red pepper, salt and pepper and cook for 3 minutes.
3. Add egg beaters, cook
   and stir 2 minutes until egg begins to set. Remove from heat; add
   tomatoes and stir in.
4. Spoon mixture into warmed tortilla; roll tortilla
   around filling.

Serve immediately. May serve with salsa or sour cream

1. Wash the clams. Place them, in a large pot. Pour sherry over clams and
   cover pot and heat over high heat until clams just open, about 4-6
   minutes. Remove from the heat and set aside.
2. In a new large pot bring
   a gallon of salted water to a boil over high heat.
3. Meanwhile, remove
   the clams from first large pot and reserve the clam liquid.
4. Sauté the
   garlic for 2 minutes and then add the reserved clam juice, and reduce
   it by half by heating over medium-high heat.
5. Add the angel hair pasta
   to boil water and cook per directions on the box.
6. Add the tomatoes to
   the clam liquid and simmer.
7. Add the chopped parsley and season with
   salt and pepper.
8. In a large bowl, toss the pasta with the tomato and
   clam liquid mixture and arrange the clams on top.

Serve immediately.