Chicken and Asparagus in White Wine Sauce

Time: 40 minutes
4 (6 oz) skinless, boneless chicken breast halves
3/4 t salt
1/4 t freshly groung black pepper
2 T butter
1/2 c all-purpose flour
1/2 c dry white wine
1/2 c fat-free chicken broth
2 garlic cloves, minced
1 lb asparagus spears, trimmed
2 T chopped fresh parsley
1 T fresh lemon juice

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.

Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover wand cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken. Yield 4 servings

Calories 289; Fat 8 g

Basic Marinara

3 T olive oil
3 c chopped yellow onion (about 3 mineium)
1 T sugar
3 T minced garlic (about 6 cloves)
2 t salt
2 t dried basil
1 1/2 t dried oregano
1 t dried thyme
1 t freshly ground black pepper
1/2 t fennel seeds, crushed
2 T balsamic vinegar
2 c fat-free, chicken broth
3 (28 oz) cans no-salt-added vrushed tomatoes

Heat oil in a large Dutch oven over medium heat. Add onion to pan; cook 4 minutes, stirring frequently. Add sugar and next 7 ingredients (through fennel seeds); cook 1 minute, stirring constantly. Stir in vinegar; cook 30 seconds. Ad broth and tomatoes; bring to a simmer. Cook over low heat for 55 minutes or until sauce thickens, stirring occasionally. Yield: about 12 cups

Corn Bread Bites

2/3 c all-purpose flour
1/2 c yellow cornmeal
1 T sugar
1 1/2 t baking powder
1/4 t salt
1/2 c (2 ounces) shredded sharp cheddar cheese
1/2 c reduced-fat sour cream
1/4 c thinly sliced green onions
1 (8 3/4 oz) can cream-style corn
Dash of hot sauce
1 large egg, lightly beaten
Cooking spray

Preheat oven to 375. Lightly spoon the flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl. Combine cheese and remainng ingredients except cooking spray in a small bowl; stir witha whisk. Add to flour mixture; stir just until moistened.

Divide batter evenly among miniature muffin cups coated with cooking spray. Bake at 375 for 10 minutes or until golden brown. Cool in cups 2 minutes on wire racks; remove from pans. Cool completely on wire racks. Yield: 12 servings (serving size 3 muffins)

Calories 108, Fat 3.4 g

Autumn Salad with Red Wine Vinaigrette

2 T olive oil
2 T red wine vinegar
1/2 t sugar
1/2 t minced garlic
1/4 t paprika
1/4 t dry mustard
1/8 t salt
Pinch of dried basil
inch of gorund red pepper
5 c mixed salad geens
4 c torn romaine lettuce
2 1/2 c cubed Asian pear (about 1 large)
2 c chopped Granny Smith apple (about 1 large)
1/2 c thinly sliced red onion
1/4 c (1 ounce) crumbled goat cheese

Combine first 9 ingredients in a gowl, stirring with a whish.
Combine salad greens, romaine lettuce, Asian pear, apple and red onion in a large bowl. Drizzle with vinaigrette, and toss well to coat. Sprinkle with crumbled goat cheese. Yield: 12 servings
(Serving size: about 1 cup salad and 1 teaspoon cheese).

Calories 48, Fat 3.2 g.

Dutch Apple Pie

Pie Crust
2 c flour
1 t salt
Combine. Take out 1/3 cup flour and mix with 1/4 cup water into a paste.
Add
2/3 c Cristo
to remaining flout. Cut in with a pastry blender. Add paste. Refrigerate for 1 hour roll out.

Pie filling
8 - 10 apples, peeled, cored and chopped
3 T sugar
1 1/2 t cinamon
1/2 t nutmeg
1/4 t ground cloves
1/2 c red hots

Crumb topping
1 c flour
1/2 c brown sugar
1/2 c butter
Combine flour and brown sugar. Cut butter into mixture with a pastry blender till very course.

Bake at 450 for 50 mintues

Cosmopolitan

1 part Grand Marinier
3 parts vodka
1 par cranberry juice
1 part fresh lime juice

Combine all ingredients in a shaker, add ice, shake and strain into a martini glass. Garnish with a lime swirl.

Roasted Cauliflower with Green Olives and Pine Nuts

1 lb cauliflower, cut into 1-inch florets
2 T olive oil
Salt and freshly ground pepper
2 T pine nuts
1/2 fc chopped green olives
1 T chopped flat-leaf parsley
1 T drained capers

Preheat the oven to 425. In a shallow 1 1/2 quart baking dish, toss the cauliflower with the oil and season with salt and pepper. Roast for 20 minutes, or until the cauliflower is lightly browned in spots. Add the pine nuts, olives, parsley and capers, toss and roast for about 10 minutes longer, until the pine nuts are lightly toasted. Serve warm or at room temperature.