Strawberry Buttermilk Gelato

2 cups sugar
2 cups water
5 cups quartered strawberries (about 4 pints)
2 cups low-fat buttermilk

Combine sugar and water in a large saucepan; bring to a boil, stirring until sugar dissolves. Pour into a large bowl; cool completely.
Place strawberries in a blender, and process until smooth. Add strawberry purée and buttermilk to sugar syrup; stir to combine.
Pour the strawberry mixture into the freezer can of an ice-cream freezer, and freeze according to the manufacturer's instructions.
Yield
8 cups (serving size: 1/2 cup)

CALORIES 134; FAT 0.8g

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.