It has been exceptionally cold here in New Jersey for the past week, so last night I had planned on making a simple, comforting, and warming dinner of Tuscan chicken and white beans. That’s it – nothing fancy. Unfortunately, the best laid plans are often put asunder. Unexpected dinner guests left me with eight mouths to feed, and ingredients for a recipe that only serves six. I wasn’t about to head back out in the cold to run to the market, so I improvised. I made the Tuscan chicken and white bean dinner that I had planned for, only I served it over whole wheat penne topped with a little shredded asiago cheese. I also heated some garlic bread and tossed together a simple mixed green salad and managed to turn my recipe for six into a substantial dinner for eight.

So what is the point of this long-winded story? You need to PLAY WITH YOUR FOOD! A recipe is merely a guideline……not a law. Don’t like white beans? No problem – chop some broccoli, mushrooms and spinach, and top the dish with a little red sauce instead. Change up the herbs if you prefer different flavors. Even change the proportions of herbs and veggies called for in a recipe to suit your mood and your tastebuds. The recipe merely gives you the idea – you have the ability to make it your own, special dish by playing with the ingredients a little. Not only may you surprise yourself with the results – but chances are you’ll have some fun along the way.

For the Marinade:
1/3 cup extra-virgin olive oil

3 cloves garlic, minced

1/8 cup ( 2 tablespoons) lemon juice

4 sprigs fresh oregano leaves

4 sprigs fresh tarragon leaves

4 sprigs fresh basil leaves

4 sprigs fresh parsley

2 sprigs fresh rosemary

freshly ground pepper to taste

.

For the chicken and beans:

2 pounds boneless skinless chicken breasts, cut into cubes (about 1-inch cubes)

2 tablespoons olive or canola oil

1 small red onion, thinly sliced

1 1/2 cups cooked white cannellini beans (canned is fine – just rinse them off first)

salt and pepper, to taste

.
To prepare the marinade, I have found that it is easiest to use a food processor or blender. In the bowl of the food processor, place the olive oil, garlic, lemon juice, oregano, tarragon, basil, parsley, rosemary, and pepper. Blend all of the ingredients well until a smooth “paste” is formed (add water one tablespoon at a time, if necessary, to help blend it if the mixture looks a little too thick.)

Place the marinade in a shallow lidded container or zip top bag, and add the chicken. Refrigerate the chicken in the marinade for at least 2 hours (or as long as long as overnight.)

When you are ready to begin cooking, heat the olive oil in a large pan over medium heat for about 2 minutes. Then add the cubed chicken, and allow it sit without stirring it so that it can brown lightly. After about 3 minutes, begin stirring the chicken and add the onion. Saute for 2 minutes, until the onion begins to soften slightly; add the beans, and continue to cook for 2 minutes longer, until the chicken is cooked through. Season with salt and pepper.

.

Make 6 servings. Per Serving: 327 calories, 8 g total fat, less than 2 g saturated fat, 0 g trans fat, 10 g carbohydrates, 7 g fiber, 0 g added sugar, 49 g protein, 220 mg sodium, 118 mg cholesterol

Posole (also spelled pozole) is a thick, hearty Mexican soup that is traditionally served as a main course around the holidays.  It is typically garnished with thinly sliced radishes, avocado, tortilla strips, sour cream, or shredded cabbage – but you can top it with whatever you would like.  It can also be made with chicken, if you are not a fan of pork.  Hominy is a dehydrated corn that can be found in practically all supermarkets.  It is typically located in the “ethnic foods” aisle.

12 ounces lean boneless, skinless pork or chicken

1/2 tablespoon olive oil

1 cup red onion, chopped

2 garlic cloves, minced or pressed

4 cups fat free, reduced sodium chicken broth

1 cup carrots, thinly sliced

1/4 teaspoon cumin

1/4 teaspoon crushed red pepper

1 (14.5 ounce) can hominy, drained

3 tablespoons fresh cilantro

1/4 cup radishes, shredded or thinly sliced

Thinly slice the pork into bite size strips.  In a large saucepan, heat the olive oil over medium heat, and add the pork strips, onion, and garlic.  Cook, stirring occasionally, until brown (about 8-10 minutes).  Transfer the pork and veggies to a platter and return the saucepan to the stove.  Add the chicken broth, carrots, cumin, and red pepper to the pan and bring to a boil.  Once the mixture boils, reduce the heat to a simmer and cook, covered, for about 8 minutes (or until the carrots are just tender).  Return the pork and veggies to the saucepan and add the hominy and cilantro and cook just long enough to heat everything through.  Top each serving with the sliced radishes, or any toppings you desire.

.

Makes 4 servings.  Per serving:  261 calories, 8 g total fat, 1.5 g saturated fat, 0 g trans fat, 24 g carbohydrates, 4 g fiber, 0 g added sugar, 23 g protein, 262 mg sodium, 42 mg cholesterol.

This is down-home, Southern comfort food at its very best. Nothing compares to a hearty, filling, delicious dish of chicken and dumplings. But as any Southerner will tell you, they are not overly concerned with the “health benefits” of their food – the important thing, as far as they are concerned, is the TASTE! Well we gave this classic chicken and dumplings dish a healthy makeover which greatly reduced the fat and calories – but we left it with enough “down-home” flavor that even Paula Deen would be proud!! If you are a fan of chicken and dumplings, this meal will definitely not disappoint – And it is so easy to prepare that you can even make it on a weeknight.

One “fryer” chicken (about 3 1/2 pounds)

3/4 cup whole wheat pastry flour

3/4 cup all purpose flour

1/2 cup grated parmesan cheese

1/4 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 bunch (a handful) fresh parsley leaves, finely chopped

1 egg

1/2 cup skim milk

2 cloves peeled garlic, minced or pressed

1 large onion, diced

1 pound carrots, cut into 1/2 inch slices or rounds

1 pound sweet potato (or white potato), peeled and cut into 1/2 inch pieces

1/4 teaspoon chile flakes

1/2 pound chicken sausage

1 pound Swiss chard, rinsed well, patted dry and cut into 1/2 inch pieces

Place the chicken into a large stockpot and add enough water to cover it. Bring the pot to a boil, cover and simmer for 45 minutes. After 45 minutes, remove the pot from the heat, and allow it to cool down. Once the chicken is cool enough to handle, take the chicken from the pot and remove the meat from the bones; cut the meat into bite-size pieces.

Prepare the dumplings by combining the flour, cheese, salt, pepper, and 4 tablespoons of parsley; stir well to mix. Add in the egg and then slowly pour in the milk.

Bring the stock in the pot up to a boil and add the garlic, onion, carrots, potatoes, and chile flakes. Simmer for 10 minutes, and then drop golf ball sized pieces of dough carefully into the simmering stock. Cover the pot and simmer for 20 minutes.

Add the sausage by squeezing marble sized pieces from the casing right into the simmering stock. Stir in the Swiss chard, cover the pot and cook for 5 minutes. Season to taste with salt and pepper before serving.

.

Makes 6 Servings. Per serving: 236 calories, 7.5 g total fat, 3 g saturated fat, 0 g trans fat, 15 g carbohydrates, 6 g fiber, 0 g added sugar, 27 g protein, 279 mg sodium, 74 mg cholesterol

A reduced calorie version of the classic Russian dish!

4 boneless, skinless chicken breasts – pounded to 1/4 inch thickness

1/4 teaspoon black pepper

2 garlic cloves, minced or pressed

8 teaspoons fresh chives, minced

4 strips skim mozzarella cheese (I have also used the shredded, bagged cheese with fine results)

1 large egg white

1 tablespoon skim milk

1 tablespoon water

1/4 cup unsifted flour (I use whole wheat pastry, or chickpea flour)

1/3 cup dry bread crumbs

1 tablespoon unsalted butter or margarine

Sprinkle one side of the chicken breasts with the garlic, pepper, and half of the chives. Lay one strip of the cheese in the center of each chicken breast, tuck the ends up and then fold in the sides (jelly-roll style), fastening each “roll” with toothpicks to keep it together.

In a shallow dish, whisk together the egg white, milk and water. Place the flour and bread crumbs in separate shallow dishes or plates. Dip the chicken rolls in the flour, then in the egg mixture, then in the bread crumbs to coat evenly. Arrange the chicken on cooling rack or glass dish and place in the refrigerator, uncovered, for at least 20 minutes (this will help the bread crumbs adhere to the chicken so that all of the breading does not fall off when cooked.)

Preheat the oven to 350 degrees, and melt the butter or margarine in a large skillet. Place the chicken rolls in the skillet and brown for about 2 minutes on all sides (about 8 minutes total). Transfer the chicken to an ungreased baking dish and bake for 15 to 20 minutes.

Once finished, sprinkle the chicken with the remaining chives, if desired, and serve along with your favorite vegetables and dinner rolls.

.

Makes 4 servings. Per serving: 249 calories, 6 g total fat, 2 g saturated fat, 0 g trans fat, 13 g carbohydrates, 2 g fiber, 0 g added sugar, 32 g protein, 193 mg sodium, 67 mg cholesterol.

Rebecca was looking for a low-calorie version of one of America’s favorite “take-out” foods — General Tsao’s Chicken.

I have to tell you all that I was shocked to find out that the typical take-out dish that you would get from pretty much any restaurant, has between 875 and 1200 calories!!! I knew the number was high, but I was actually quite surprised to find out that it was that high!

Since I share Rebecca’s love for this particular dish, (and have banned myself from ordering it ever again, after seeing those numbers!) I was really looking forward to redoing the recipe. I have spent the majority of the week so far trying to get this dish to have just the right balance of flavors – and I think this one comes pretty darn close to the traditional! I hope that it is just what Rebecca had in mind – and I hope that you all enjoy it.

1 pound boneless skinless chicken breasts

4 tablespoon tomato paste, mixed with 4 tablespoon water until smooth

1 tablespoon rice vinegar

1 tablespoon cornstarch

1 egg white

1 tablespoon dry sherry (optional)

1 tablespoon light, low sodium soy sauce

1 teaspoon sesame oil or canola oil

1 teaspoon sugar

1/4 teaspoon red pepper flakes

1/4 teaspoon salt

1/4 teaspoon white pepper

2 tablespoons sesame, or peanut oil

1 (1-inch piece) fresh ginger, peeled and minced

1 clove garlic, minced

1 small green bell pepper, seeded and sliced into strips (optional)

3-4 green onions (including the green tops) cut into 1 inch pieces

.
Cut the chicken breasts into 1/4-inch-wide strips and then combine the chicken strips and cornstarch in a large bowl.

Add the egg white, stir well to combine, and set aside.

Combine the tomato/water mixture, sherry, soy sauce, 1 teaspoon oil, sugar, red pepper flakes, salt and white pepper in a cup and set aside.

Heat a wok (or large skillet) over high heat for about 1 minute (or until hot). Drizzle the 2 tablespoons oil into the wok and heat for just 3-5 seconds. Add the chicken to the hot wok and stir-fry until the chicken is no longer pink in the center (about 4-5 minutes). Remove the chicken and set aside.

Reduce the heat to medium and add the ginger and garlic and stir-fry for about 30 seconds. Add the green bell pepper, if using, and half of the green onions; stir-fry for 1 minute.

Return the chicken to the wok. Add the tomato-sherry mixture; stir-fry until well mixed and heated through.  Serve warm with brown rice and steamed broccoli with the remaining green onions sprinkled on top.

.

Makes 4 servings. Per serving: 231 calories, 9 g total fat,1 g saturated fat, 0 g trans fat, 7 g carbohydrates, 2 g fiber, less than 1 g added sugar, 28 g protein, 254 mg sodium (this will vary depending on soy sauce used), 66mg cholesterol.

Rebecca was looking for a low-calorie version of one of America’s favorite “take-out” foods — General Tsao’s Chicken.

I have to tell you all that I was shocked to find out that the typical take-out dish that you would get from pretty much any restaurant, has between 875 and 1200 calories!!! I knew the number was high, but I was actually quite surprised to find out that it was that high!

Since I share Rebecca’s love for this particular dish, (and have banned myself from ordering it ever again, after seeing those numbers!) I was really looking forward to redoing the recipe. I have spent the majority of the week so far trying to get this dish to have just the right balance of flavors – and I think this one comes pretty darn close to the traditional! I hope that it is just what Rebecca had in mind – and I hope that you all enjoy it.

1 pound boneless skinless chicken breasts

4 tablespoon tomato paste, mixed with 4 tablespoon water until smooth

1 tablespoon rice vinegar

1 tablespoon cornstarch

1 egg white

1 tablespoon dry sherry (optional)

1 tablespoon light, low sodium soy sauce

1 teaspoon sesame oil or canola oil

1 teaspoon sugar

1/4 teaspoon red pepper flakes

1/4 teaspoon salt

1/4 teaspoon white pepper

2 tablespoons sesame, or peanut oil

1 (1-inch piece) fresh ginger, peeled and minced

1 clove garlic, minced

1 small green bell pepper, seeded and sliced into strips (optional)

3-4 green onions (including the green tops) cut into 1 inch pieces

.
Cut the chicken breasts into 1/4-inch-wide strips and then combine the chicken strips and cornstarch in a large bowl.

Add the egg white, stir well to combine, and set aside.

Combine the tomato/water mixture, sherry, soy sauce, 1 teaspoon oil, sugar, red pepper flakes, salt and white pepper in a cup and set aside.

Heat a wok (or large skillet) over high heat for about 1 minute (or until hot). Drizzle the 2 tablespoons oil into the wok and heat for just 3-5 seconds. Add the chicken to the hot wok and stir-fry until the chicken is no longer pink in the center (about 4-5 minutes). Remove the chicken and set aside.

Reduce the heat to medium and add the ginger and garlic and stir-fry for about 30 seconds. Add the green bell pepper, if using, and half of the green onions; stir-fry for 1 minute.

Return the chicken to the wok. Add the tomato-sherry mixture; stir-fry until well mixed and heated through.  Serve warm with brown rice and steamed broccoli with the remaining green onions sprinkled on top.

.

Makes 4 servings. Per serving: 231 calories, 9 g total fat,1 g saturated fat, 0 g trans fat, 7 g carbohydrates, 2 g fiber, less than 1 g added sugar, 28 g protein, 254 mg sodium (this will vary depending on soy sauce used), 66mg cholesterol.

You can substitute turkey cutlets, or even fish fillets in place of the chicken in this recipe with excellent results. You can also grill them (rather than broiling) if you so desire.

3 large ripe tomatoes, cored and chopped

4 green onions (scallions), finely chopped

1/4 cup fresh parsley, roughly chopped or torn

2 garlic cloves, thinly sliced

1 tablespoon olive oil

1 teaspoon fresh lime or lemon juice

1/8 teaspoon cumin

1 teaspoon minced green chilies (fresh or canned), optional

4 boneless skinless breasts

1/8 teaspoon black pepper

Preheat the oven’s broiler and lightly coat a roasting tray or baking sheet with nonstick cooking spray.

In a small skillet or saucepan, combine the tomatoes, green onions, garlic, parsley, lime or lemon juice, cumin, olive oil, and chili (if using); place over medium low heat and allow to heat through while chicken is prepared and cooked (stirring occasionally).

Lightly spray both sides of the chicken breasts with a little nonstick cooking spray and sprinkle them with the pepper.

Broil the chicken 4 to 5 inches from the heat for 3-5 minutes (or until lightly browned); flip the chicken over and broil for another 3 -5 minutes more.

Arrange the chicken on a serving platter, ladle the warm tomato sauce over top, and garnish (if desired) with additional parsley.

.

Makes 4 servings. Per serving: 197 calories, 8 g total fat, less than 1 g saturated fat, 0 g trans fat, 5 g carbohydrates, 2 g fiber, 0 g added sugar, 27 g protein, 82 mg sodium, 66 mg cholesterol.

Salisbury steak is a quick and easy dinner that has a hearty, homecooked taste.

Many people hold the misconception that salisbury steak originated as a “poor man’s steak”, made by families that could not afford decent cuts of meat, and therefore used “scraps” instead. In actuality, it uses a rather high grade, fairly expensive cut of lean ground meat, and it was named for Dr. James H. Salisbury, one of the first “known” nutritionists. Dr. Salisbury thought that everyone would be healthier if they ate very lean cuts of meat in VERY large quantities and avoided carbohydrates entirely (basically, he was the original “Atkin’s diet” of the early 19th Century!!) .

Salisbury steak is still very popular in the South, where it is traditionally served with gravy and grilled onions, and it remains a common staple of public school lunches and frozen dinners.

Served simply with seasoned steamed veggies, oven baked fries, or light mac and cheese, Salisbury steak is a fast, comforting, satisfying dinner.

1 pound extra lean ground turkey ground beef (try for 93% – 97% lean)

3 tablespoons seasoned dry bread crumbs

1 egg white

1/2 teaspoon salt

1/4 teaspoon black pepper

1 medium red onion, chopped

8 ounces fresh sliced mushrooms (buying the presliced packages from the produce section is a huge time saver!)

1/2 teaspoon dried thyme leaves

1 tablespoon flour

1 cup fat-free reduced-sodium beef broth

2 tablespoons chopped fresh thyme or parsley (optional)

Combine the ground meat, bread crumbs, egg white, salt and pepper and mix together well. Shape the mixture into 4 patties (about 1/2 thick each).

Heat a large nonstick skillet over medium heat and coat well with cooking spray; add the patties to the skillet and cook for about 5 minutes per side (or until no longer pink in the center). Remove the patties from the skillet and set them aside.

Re-coat the same skillet with a little more cooking spray and add the chopped onion. Cook for 3 minutes, stirring occasionally, then add the mushrooms and the dried thyme and cook for 3 more minutes (still stirring occasionally). Sprinkle the flour over the onion/mushroom mixture and and stir for 30 seconds; add the broth and bring the mixture to a boil. After the skillet comes to a boil, reduce the heat to a simmer and cook for about 5 minutes (or until the onions and mushrooms are tender and the sauce has thickened a little). With the heat still at a simmer, return the patties to skillet for about 1 -3 minutes to heat through. Serve with sprinkled with fresh thyme or parsley, if desired.

.

Makes 4 servings. Per Serving: 253 calories, 9 g total fat, 2.5 g saturated fat, 0 g trans fat, 9 g carbohydrates, 4.5 g fiber, 0 g added sugar, 28 g protein, 382 mg sodium(this will vary depending on how much sodium is in your broth), 49 mg cholesterol

These buffalo chicken tenders are a fast and fantastic appetizer, lunch, or easy dinner. They also make great party food for a sporting event, movie night, or casual get together. The real shining star of this recipe though, is the incredible blue cheese dressing. It is creamy, delicious and full of flavor – and it can also be used as a sandwich spread or salad dressing, as well as a dipping sauce. With a few tricks and simple substitutions, you can still indulge in those “bar-food” style favorites without having to deal with the greasy, fried, or fatty mess!

1 pound boneless, skinless chicken tenders (or about 3 boneless, skinless chicken breasts, pounded to 1/4 inch thickness and cut into strips)

2 tablespoons cayenne pepper hot sauce, or other hot sauce (you can add more or less depending on how spicy you would like the tenders)

2 teaspoons olive oil

4 large stalks or celery, sliced (to serve with the tenders and dressing)

low fat blue cheese dressing (recipe below)*

*I recommend making the dressing first since the chicken cooks very quickly*

Preheat the broiler (or preheat the oven to 375 degrees if that is your preferred cooking method).

In a large bowl combine the hot sauce and the oil; add the chicken and toss until it is well coated. Arrange the chicken on a baking sheet and broil until it is cooked through, about 4 to 6 minutes, turning once (you could also bake it in a 375 degree oven for about 15 minutes).

To make the Blue Cheese Dressing:
2 tablespoons fat free mayonnaise

1/4 cup fat free (or lowfat) buttermilk

1/4 cup plain fat-free yogurt

1 tablespoon white vinegar

1/2 teaspoon sugar

1/3 cup crumbled blue cheese

Salt and fresh ground pepper

Fold a full sheet of a paper towel into quarters and put it into a small bowl. Spoon the yogurt onto the paper towel and place it in the refrigerator for 20 minutes to drain and thicken.

After the 20 minutes, whisk the buttermilk and thickened yogurt into the mayonnaise in a medium sized bowl until smooth. Add the vinegar and sugar and continue to whisk until all the ingredients are well combined. Stir in the crumbled blue cheese and season, to taste, with the salt and pepper.

.

Makes 4 servings (about 6 tenders and 1/6 dressing per person). Per Serving: 242 calories, 7 g total fat, less than 2 g saturated fat, 0 g trans fat, 9 g carbohydrates, 4 g fiber, less than 2 g sugar, 31 g protein, 218 mg sodium, 88 mg cholesterol.

Mandarin oranges are native to southern China, where they are eaten primarily as a fresh fruit. But since canned or jarred mandarin oranges are common in the United States, they are typically added to other dishes. Eating citrus fruits whole (instead of just drinking their juice) provides important fiber, especially the soluble kind which is linked to lowering cholesterol levels. This juicy chicken dish is a great way to use mandarin oranges for a complete, healthy, low calorie and delicious dinner.

4 (good sized) boneless, skinless chicken breasts

1/8 teaspoon salt

1/8 teaspoon black pepper

1 small onion, finely chopped

1 small red pepper. finely chopped

1/2 cup orange juice

2 teaspoons fresh ginger, minced

1 teaspoon sugar

2 teaspoons cornstarch

1/4 cup cold water

1 jar (about 12 ounces) mandarin oranges, drained

2 to 3 tablespoons finely chopped fresh cilantro

2 cups hot cooked rice (I prefer brown, yellow, or jasmine with this dish)

Additional fresh cilantro for garnish (optional)

Pound the chicken slightly between 2 pieces of plastic wrap to 1/4-inch thickness using a meat mallet (or rolling pin). Broil the chicken breasts 6 inches from your oven’s heat source for 7 to 8 minutes on each side or until chicken is no longer pink. (or you could grill the chicken on a covered grill over medium-hot coals for 10 minutes on each side or until chicken is no longer pink in center). When done cooking, sprinkle the chicken breasts with the salt and pepper. Set aside.

Spray a medium nonstick saucepan with cooking spray and place over medium heat until hot. Add the onion and pepper and cook for about 5 minutes or until tender, stirring occasionally. Add the orange juice, ginger and sugar to the saucepan and bring to a boil.

Combine the cornstarch and water in a small bowl and add it to the juice mixture, stirring until thickened. Boil for 1 minute longer, stirring constantly. Reduce the heat to medium low, stir in the orange segments and cilantro, and place the chicken breasts in the mixture for 1-2 minutes until heated through.
Serve chicken over the cooked rice, top with any leftover sauce, and garnish as desired (I usually serve this with steamed broccoli seasoned with a little garlic and lemon).

.

Makes 4 servings. Per Serving: 298 calories, 3 g total fat, less than 1 g saturated fat, 0 g trans fat, 37 g carbohydrates, 3 g fiber, 2 g sugar, 28 g protein, 132 mg sodium, 67 mg cholesterol.