12 ounces of Tri-Colored Penne or your favorite pasta
Honey Vinaigrette dressing (see below)
2/3 cup finely diced celery
2 Tbls chopped fresh basil
1/2 of a red bell pepper, diced
2/3 cup of diced tomatoes
1/2 cup of diced red onion
Package of grated Italian cheeses
Cook the pasta according to the box. Rinse and drain. Add the vegetables. For the dressing: Combine 1 Tbls Olive Oil, 2/3 cup of rice wine vinegar, 1/4 cup honey, 2 tsp of garlic powder, 1/8 tsp white pepper.
Pour over the pasta and vegetables. Add desired amount of cheese and refrigerate for one hour for flavors to set.
8 fresh salmon fillets, 3/4 inch thick (about 1 1/2 pounds)
Freshly ground black pepper
3 tablespoons olive oil
4 1/2 teaspoons cornstarch
1 3/4 cups chicken broth
3 tablespoons balsamic vinegar
1 tablespoon brown sugar
1 tablespoon orange juice
1 teaspoon orange zest
Favorite cooked brown rice
Place the salmon in a 2 quart shallow baking dish. Sprinkle with black pepper and drizzle with oil. Bake at 350 degrees for 15 minutes or until the fish flakes easily when tested with a fork.
While salmon is cooking, stir the cornstarch, broth, vinegar, brown sugar, orange juice and orange peel in a 2 quart saucepan over high heat to a boil. Cook and stir until the mixture boils and thickens.
Place the salmon over a bed of cooked rice on a serving platter and serve with the sauce.
4 boneless, skinless chicken breasts cut in half lengthwise
1 cup mild salsa (homemade or from a jar)
1 tsp onion powder
1 can diced green chiles
2 Tbls lime juice
Trim any fat from
the chicken. Place the chicken along with the salsa, onion powder,
chiles and lime juice in your slow cooker. Cook on low for about 5 hours or until tender.
Remove from the sauce and cool. Cut or shred the chicken into bite
sized pieces.
8 medium sized reduced fat flour tortillas
For the taco bowls, combine the following ingredients.
1/4 cup lime juice
1 tsp garlic powder
1/4 tsp cumin
Mix into a small bowl.
If you have the baking pans for taco bowls, you can use them. If not, you can make your taco bowls by turning over a muffin or cupcake baking pan. Heat the flour tortillas in the microwave on high for 1 minute to soften. Place one tortilla over the top of one of the upside down muffin spaces while it's still warm. Press to the sides of the muffin space. Do this for the remaining tortillas. Using a pastry brush, brush the lime juice mixture over the top of each tortilla. Sprinkle with salt, if desired. Bake 10 minutes at 350 degrees or longer for desired crispness. Remove the pan from the oven and let cool . Don't worry if they spread out a little bit. They will work to hold the salad.
For Salad:
Shredded lettuce, diced tomatoes, diced red onion and shredded low-fat cheddar cheese
Regular or Light Ranch Dressing
Favorite Salsa
In a large bowl toss together the lettuce, tomatoes, onion and cheese.
Take a tortilla bowl off the muffin pan and place an amount in each taco bowl and top with chicken pieces. Drizzle with the Ranch dressing. Fill remaining taco bowls with salad, chicken and the Ranch dressing. Top with your favorite salsa, if desired.
Serves 8
1/2 lb of boneless chicken breasts cut into bite size pieces
1/2 cup soy sauce
1/4 cup of Mirin or Sake
1/4 cup maple syrup
Small wooden skewers - soak in water 20 minutes before grilling.
Mix together the soy sauce through maple syrup.
In a large zip lock bag place the chicken pieces and soy sauce mixture.
Marinate in the fridge all day.
Thread the chicken pieces onto the skewers. Save marinade.
Place on a wire rack over a cookie sheet covered in foil.
Place marinade in a small saucepan and bring to a boil. Simmer 5 minutes.
Broil the chicken skewers under a broiler or on a grill for 8 minutes. Turn
and broil 8 minutes more or until chicken is done. Baste while cooking with
the marinade.
1 tsp light olive oil
1/2 onion, diced fine
1 tsp garlic powder
1 (14.5 ounce) can of Italian style diced tomatoes, do not drain
1 Tbls dried basil leaves
1 tsp honey
1/4 tsp dried oregano
salt and pepper to taste
1 (10 ounce) can of 98% fat free cream of chicken soup
In a saucepan, saute onion and garlic powder in olive oil over medium high heat. Do not burn. Add tomatoes, honey and spices. Bring to a boil. Continue to boil for 5 minutes or until most of the liquid evaporates. Remove from heat; stir in the soup and simmer for 5 more minutes. Serve over favorite pasta.
Larry's favorite.
2 cups chicken breasts, cooked and diced
1 can 98% fat-free cream of chicken soup
1 can 98% fat-free cream of mushroom soup
1 can whole kernel corn, do not drain
2 cups of diced small potatoes
1 cup of diced onions
1 tsp Cajun Seasonings
1/4 tsp salt
In a large saucepan, saute' potatoes and onion in 1/2 Tbls olive oil until browned.
Mix in remaining ingredients and add 1 % milk for desired creaminess. Cook on low heat for 45 minutes.
2 lb 98% lean ground beef
2 egg whites
1 cup of crushed light tortilla chips
1 pkg taco seasoning
1 cup skim mozzarella cheese, shredded
Favorite Salsa
Mix all ingredients but the salsa. Place in a loaf pan.
Pour 1/3 cup of salsa over the top and bake for one hour at 350 degrees.
This is so good!
The Wasabi powder you can purchase at any Oriental market.
2 boneless, skinless chicken breasts
1/2 cup fat~free Italian Dressing
Place the chicken in a large zip-lock plastic bag and marinate all day
Grill the chicken until done
For the sauce:
1 cup of honey
1 Tbls soy sauce
1 1/2 tsp of rice vinegar
dash of cayenne pepper or amount to your taste
1/2 tsp sesame oil
Place in a medium saucepan and simmer on low heat. Do not boil.
Simmer 1 minute.
Wasabi Ranch Dressing:
Add desired amount of wasabi powder to 1/2 cup of light Ranch Dressing. You get a good flavor if your dressing is a pale green color after mixing.
Cut the chicken into strips and place on a bed of shredded ice burg lettuce.
Pour the honey sauce over the chicken and serve with the Wasabi ranch dressing and thin celery sticks. Good!!
2 split English Muffins or English Muffin bread toasted
4 eggs
4 slices of cooked low-fat ham or turkey, heated
Cooking Spray
Sauce:
2/3 cup of Hellmann's light mayonnaise
1/4 cup of 1% milk
Sprinkle of Nutmeg and Chili powder
1/4 tsp of ground mustard or
1/2 tsp of prepared mustard
Place all above sauce ingredients in a medium saucepan and heat to just a boil.
Simmer on lowest heat while cooking the rest.
Spray a non-stick skillet with cooking spray and add 3 cups of water.
Heat to a boil and reduce heat to medium. Carefully break each egg and
slowly drop into the water. Cook for 2 minutes using a slotted spatula to
push water over the tops of the egg. Take a slice of the English muffin and
place one slice of the heated ham or turkey over each. Carefully lift egg out of water with
the slotted spatula and let drain before placing onto the ham or turkey. Using
a small ladle, pour some of the sauce over the top of each egg. Serves 2.
This is my own recipe. Chicken Alfredo is one of Larry's favorites and so I made this one to substitute with low fat. I learned from Cooking Light magazine how to make a "cream" flavor by using the nutmeg in the 1% milk. I really like Cooking Light for ideas.
1 lb boneless, skinless chicken breasts
1/3 cup fat-free Italian dressing
1 tsp minced garlic or 2 tsp garlic powder
Fresh broccoli florets, cooked
8 to 10 oz. angel hair pasta cooked according to package
Combine the dressing and garlic in a large zip-lock bag. Add the chicken and marinate for 4 to 6 hours or overnight.
Creamy Alfredo Sauce:
1/2 cup of Arbor Mist's Melon Zinfandel (you can use any of the Arbor Mist
blush or white wines for this recipe. Cooking sherry works great too)
1 tbs margarine
2 1/2 cups of 1 % milk
1/4 tsp nutmeg
1/2 tsp salt
dash of pepper
1 tsp sugar
1 tsp garlic powder
1 whole egg or egg white, beaten
1/2 cup grated Parmesan Cheese
3 tbls flour mixed with 1/2 cup water
In a large saucepan, combine the margarine and wine. Simmer for one minute. Add the milk, nutmeg, salt, pepper, sugar, garlic powder, Parmesan cheese and egg. Stir constant on medium heat until smooth and just starting to boil. Add the flour mixture and stir until thick. Do not let boil or your sauce may curdle. Reduce the heat and simmer on low for 30 minutes more. It's important to let the sauce simmer that long because that's how it gets its flavor.
While sauce is simmering, remove chicken from marinade and discard the marinade. Broil chicken 5 minutes on each side or until done and golden. Do not overcook. Slice the chicken into bite size pieces. This is a good time to cook the broccoli and pasta. In a very large bowl, combine the pasta, chicken and broccoli. Pour the Alfredo sauce over and mix well.
You can add stir fried vegetables, grilled shrimp, sun-dried tomatoes and mushrooms if you would like in place of the chicken and broccoli. Serve with garlic toast and your favorite salad.
Filling: 4 cups of water, one onion, quartered, 1 tsp each of ground oregano, sage and cumin, 1 lb boneless, skinless chicken breasts. Cook in slow cooker til chicken is tender and just done. Remove the chicken and let cool. Shred the chicken with two forks and place in a large bowl. Add 1 cup of low-fat shredded cheddar cheese. Add chopped onion if desired. Cover and set in fridge.
For the sauce: Combine in a large saucepan 3 cans each of Campbell's Healthy Request cream of chicken soup and 3 cans of Old El Paso green chile MILD enchilada sauce, 1 tsp of cumin and 1/2 tsp ground oregano and sage.
Stir and bring to just a boil. Simmer for 5 minutes. Keep warm.
Remaining Ingredients: 20 corn tortillas
To prepare the dish: Pre-heat oven to 350 degrees. Spray a large skillet with cooking spray. Heat the skillet on med-high heat. Add 3 to 4 tortillas at a time. Fry until soft, turning each tortilla once. Remove to paper towels. Do this with the remaining tortillas. After you finish that, take one tortilla and fill it with the chicken filling in the middle length of the tortilla. Fold over top and bottom edges of tortilla and place, seam side down, in a 9 x 13 pan that has been sprayed with cooking spray. You may need two pans. Pour sauce over the top of enchiladas, cover with foil and bake for 20 minutes. Uncover and bake for 10 minutes more. Cover the enchiladas with 1 cup of the low- fat cheddar cheese and bake until cheese melts. Let stand 5 minutes before serving.
1 (5) oz. box of Far East Couscous, mixed with 2 1/2 tbls grated Parmesan Cheese and 1 tsp garlic powder or you can use the Parmesan Cheese flavored box and use the flavor packet inside.
1/3 cup red or white onion chopped fine
1/3 cup of cucumber with the seeds removed, chopped fine
1/3 cup of chopped tomatoes
1/3 cup of bell peppers, chopped fine
Dressing: 1/4 cup of olive oil, 4 tsp lemon juice, 2 tbls dried dill weed, 1 tsp garlic powder
Mix together and let sit while cutting vegetables.
Cook the Couscous as directed on the package but don't add the Parmesan Cheese flavor packet. Cool to room temperature. Add the Parmesan Cheese packet or your own 2 1/2 tbls grated Parmesan Cheese and 1 tsp garlic powder. Fluff with a fork and place in a large bowl with vegetables. Mix well with the
dressing and refrigerate for 1 hour or more.
2 cans mild whole green chili peppers, drained or you can use your own fresh roasted Anaheim peppers
2 oz. shredded reduced fat chedder cheese
4 egg whites
1 egg yolk, slightly beaten
1/4 tsp salt
Pre-heat oven to 350 degrees. Spray a 1 1/2 quart casserole dish with cooking spray. Arrange the chili peppers in an even layer in the bottom of dish. Sprinkle with the cheese, set aside. Using an electric mixer, mix at a high speed the egg whites and salt in a small bowl. Beat until stiff but not dry. Carefully fold in the egg yolk into the egg whites.
Spread mixture over the chili peppers and cheese making sure to touch the sides of the dish. Bake until topping is puffed and lightly browned, 25 to 30 minutes.
2 tbls lime juice
1/2 tbls vegetable oil
1 tsp brown sugar
1 15 oz. can black beans, rinsed and drained
1 can of whole corn, drained
3 tbls fresh cilantro, chopped fine
1 tbls soy sauce
1 tsp garlic powder
Mix the cilantro, corn and beans in a large bowl. Mix the remaining ingredients and pour over the corn and bean mixture. Refrigerate for one hour.
