Grilled Tilapia with Smoked Paprika and Parmesan Polenta

Total time: 30 minutes
Polenta:
4 c fat-free milk
1 c quick-cooking polenta
1/4 t salt
1/3 c (1 1/2 oz) grated Parmesan cheeese

Fish:
1 1/2 T olive oil
1 t smoked paprika
1/2 t garlic powder
1/2 t salt
1/4 t freshly ground black pepper
4 (6 oz) tilapia fillets
Cooking spray

To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 t salt. Remove from heat. Stir in cheese; cover and keep warm.

To prepare the fish, heat a large non-stick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 t salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Yield: 4 servings

Calories 422; Fat 9.7 g

Broccoli with Two-Cheese Sauce

1 c fat-free milk
1/2 c sliced onion
2 garlic cloves, crushed
Dash of ground nutmeg
2 T flour
1/3 c (about 1 1/2 oz) grated fresh Parmesan cheese
1/3 c (about 1 1/2 oz) shredded reduced-fat Jarlsberg cheese
1/4 t salt
Dash of ground red pepper
6 cups broccoli spears

Combine first 4 ingredients in a small, heavy saucepan over medium heat. Heat to 180 or until tiny bubbles form around edge (do not boil). Remove from heat; let stand 15 minutes. Strain milk mixture through a sieve into a bowl, reserving milk. Discard solids. Wipe pan clean with paper towels; add strained milk and flour to pan, stirring with a whisk. Return pan to medium heat; cook 2 minutes or until thick, stirring constantly with a whisk. Remove from heat. Add cheeses, salt and pepper, stirring with a whisk until smooth. Keep warm.

Cook broccoli in boiling water 3 minutes or until crisp-tender; drain. Top with cheese sauce; serve immediately. Yield: 8 servings

Calories 67; Fat 2.2 g

Lemon Chicken with Genger and Pine Nuts

2 T pine nuts
2 T minced fresh parsley
1/8 t saffron threads, crushed
1 garlic clove, minced
3/4 t kosher salt, divided
6 skinless, boneless chicken breast halves
2 T olive oil
1 1/2 c finely chopped onion (about 1 medium)
2 T finely chopped prosciutto (about 1 oz)
1/8 t crushed red pepper
1/3 c fat-free chicken broth
1/3 c dry white wine
2 T fresh lemon juice
1 1/2 t chopped fresh thyme
1/2 t grated peeled fresh ginger
1/8 t freshly ground black pepper
1 bay leaf

Combine first 4 ingredients in a mini food chopper; add 3/4 t salt. Process until mixture forms a paste. Sprinkle remaining 1/2 t salt evenly over chicken.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add onion, prosciutto, and red pepper to pan; saute 2 minutes or until onion is tender. Stir in broth and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Return chicken to pan. Stir in pine nut mixture; cook 10 minutes or until chicken is done. Discard bay leaf. Yield; 6 sergings

Calories 280; fat 9.2 g

Winter Minestrone

Prep the vegetables a day ahead, and this soup will come together quickly just before guests arrive.

2 t olive oil
1/2 c chopped onion
1/2 t dried basil
1/2 t dried oregano
2 garlic cloves, minced
1 1/4 c cubed peeled acorn or butternut squash (about 1 midium)
3/4 c diced zucchini
1/2 c chopped carrot
1/2 c diced fennel
1 c water
1 (14 oz) can fat-free chicken broth
5 T no-salt-added tomato paste
1/4 c uncooked ditalini (very short tube-shaped psata)
2 12/ c shopped Swiss chard
1/2 c rihsed and drained canned Great Northern Beans
1/2 t freshly ground black pepper
2 T grated Asiago cheese

Heat oil in a Dutch oven over medium-high heat. Add onion, basil, oregano, and garlic to pan; saute 5 minutes or until onion is tender. Add squash and next 3 ingredients (through fennel); saute 5 minutes. Stir in 1 cup water, broth, and tomato paste; bring to a boil. Reduce heat, and simmer 10 minutes or until vegetables are crisp-tender. Stir in pasta; cook 8 minutes, stirring occasionally. Add chard; cook 3 minutes. Add beans; cook 2 minutes or until thoroughy heated. Stir in pepper. Serve whith cheese. Yield: 6 servings

Calories 102; Fat 2.5 g

Wild Rice and Barley Salad

Serve with pork tenderloin.

1 3/4 c fat-free chicken broth
1/2 c uncooked brown and wild rice mix
1/2 c uncooked pearl barley
3/4 c rinsed and drained canned chickpeas
1/3 c golden raisins
1/4 c sliced green onions
2 T red wine vinegar
1 1/2 t extra virgin olive oil
1 t Dinon mustard
1/4 t salt
1/4 t freshl ground black pepper
2 T chopped fresh basil
2 T slivered almonds, toasted

Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixutre into a medium bowl. Add chickpeas, rasinis, and green onions.

Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir wiht a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds. Yield: 8 servings (about 2/3 c).

Calories 146; Fat 2.3 g

Tilapia with Citrus Vinaigrette & Couscous Pilaf

Cooking spray
4 (6-oz) tilapia fillets
1/2 t salt, divided
1/2 t freshly ground black pepper, divided
1/2 c white wine
2 T finely chopped shallots
2 T fresh lemon guice
2 T fresh orange juice
4 t extra virgin olive oil
2 t white wine vinegar

Heat a large nonstick skillet over medium high heat. Coat pan with cookng spray. Sprinkle fish evenly with 1/4 t salt and 1/4 t pepper. Add 2 fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan; keep warm. Repeat procedure with remaining fillets.

Add white wine to pan; cook 30 seconds or until liquid almost evaporates. Combine shallots and remaining ingredients, stirring well with a whisk; stir in rmaining 1/4 t salt and remaining 1/4 t pepper. Add shallot mixture to pan; saute 1 minute or until thoroughly heated, stirring frequently. Place 1 fillet on each of 4 plates; top each serving with about 3 T sauce. Yield: 4 servings

Calories 215; Ft 7.4 g

Couscous Pilaf
Bring 1 1/2 c fat-free chicken broth to a boil in a medium saucepan over medium-high heat. Add 1 c uncooked couscous to pan. Cover and remove from heat. Let couscous stand 5 minutes. Uncover and fluff with a fork. Stir in 1/3 c dried cherries, 1/4 c toasted slivered almonds, 3 T chopped fresh flat-leaf parsley, 1 T olive oil, 1/2 t grated fresh lemon rind, 1/4 t salt, and 1/4 t pepper; stir well.

Golden Winter Soup

2 T butter
5 c cubed (1/2-inch) peeled butternut squash (about 1 1/2 lb)
2 c cubed (1/2-inch) peeled russet potato (about 12 oz)
1 t kosher salt
1/2 t freshly ground black pepper
2 c sliced leek (about 2 medium)
4 c fat-free, less-sodium chicken broth
1 c half-and-half
12 oz baguette, cut into 16 slices
3/4 c (3 oz) shredded Gruyere cheese
3 T chopped chives
Freshly grund black pepper (optional)

Preheat broiler.

Melt butter in a large Dutch oven over medium-high heat. Add squash, potato, salt, and pepper to pan; saute 3 minutes. Add leek; saute 1 minute. Stir in broth; bring to a boil. Reduce heat and simmer 20 minutes or until potato is tender, stirring occasionally. Remove center piece of blender lid (to allow steam to escape). Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining potato mixture. Stir in half-and-half. Cover and keep warm.

Arrange bread slices in a single layer on a baking sheet; sprinkle evenly with cheese. Broil bread slices 2 minutes or until golden. Ladle 1 c soup into each of 8 bowls; top each serving with about 1 t chives. Serve 2 bread slices with each serving. Garnish with freshly ground black pepper, if desired. Yield: 8 servings.

Calories 329; Fat 10.9 g

Bitter Greens Salad

To prepare this salad ahead, whisk together the dressing ingredients, then refrigerate. Combine the greens, and refrigerate separately; toss with the dressing and garnish with cheese right before serving.

Dressing:
1 T cider vinegar
1 1/2 t sugar
1 t chopped fresh thyme
1 1/2 t extra virgin olive oil
1 t Digon mustard
1/4 t salt
1/4 t freshly ground black pepper

Salad:
4 c torn Boston lettuce
2 c torn Radicchio
1 c torn Belgian endive
1/4 c (1 oz) shaved Parmigiano-Reggiano cheese

To prepare dressing, combine first 7 ingredients in a large bowl, stirring with a whisk. Add lettuce, radicchio, and endive; toss to coat. Arrange on a platter; top with cheese. Yield: 6 servings

Calories 45; Fat 2.5 g

Turnip-Cruyere Gratin

Great for an accompaniment for roasts. It can be assembed ahead and baked just before serving. Just be sure to bring it to room temperture before baking.

1 lb turnips, peeled and cut into 1/4-inch thick slices
1 lb baking potatoes, peeled and cut into 1/4-inch thick slices
1/2 t salt, divided
Cooking spray
1 c fat-free milk, divided
2 T flour
1/4 t dried thyme
1/4 t freshly ground black pepper
6 T (1 1/2 oz) shredded Gruyere cheese
3 T seasoned breadcrumbs
1 T butter, melted

Preheat over to 425.

Place turnips in a large saucepan, and cover with water. Bring to a boil. Reduce heat, and simmer for 5 minutes. Add potatoes to pan, and simmer for 8 minutes or until potatoes are almost tender. Drain. Sprinkle turnips and potatoes evenly with 1/4 t salt, and arrange slices in an 11 x 7-inch baking dish coated with cooking spray.

Combine 1/4 c milk, flour, and 1/4 t thyme in a medium saucepan, and stir with a whisk until well blended. Gradually add remaining 3/4 c milk, stirring with a whisk until smooth. Stir in remaining 1/4 t salt and 1/4 t black pepper. Cook over medium heat for 7 minutes or until thick, stirring frequently. Remove from heat, and add Gruyere cheese, stirring until smooth. Pour cheese mixture over turnip and potato slices, and toss gently.

Combine seasoned breadcrumbs and butter; sprinkle over turnip mixture. Bake at 425 for 15 minutes or until thoroughly heated. Serve immediately. Yield: 6 servings.

Calories 166; Fat 4.5 g

Carrot Cake with Toasted Coconut Cream Cheese Frosting

Cake:
2/3 c flour
1/4 c quick-cooking oats
1 1/2 t ground cinnnamon
1 t baking powder
1/2 t baking soda
1/4 t salt
1 c sugar
1/4 c canola oil
1 (2 1/2 oz) jar carrot baby food
2 large eggs, lightly beaten
1 1/4 c fine grated carrot (about 4 ounces)
1/2 c golden raisins
Cooking spray

Frosing:
1/3 c (3 oz) low fat cream cheese, sofened
1 T butter, softened
1 1/4 c powdered sugar, sifted
1/2 t vanilla extract
1/4 c flaked sweetened coconut, toasted

Preheat oven to 325.

To prepare cake, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a food processor; pulse 6 times or until well blended. Place flour mixture in a large bowl, combine granulated sagar, canola oil, baby food, and eggs; stir with a whisk. Add to flour mixture; stir just until moist. Stir in grated carrot and raisins. Spoon bater into an 8-inch square baking pan coated with cooking spray.

Bake at 325 for 40 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.

To prepare frosting, combine cheese and butter in a large bowl. Beat with a mixer at high speed until creamy. Gradually add powdered sugar and vanilla, beating at low speed until smooth (do not overbeat). Spread over cake; sprinkle with coconut. Cover and chill. Yield: 12 servings

Calories 262; Fat 8.8g