Chipotle Chicken Taco Salad

Cooking Light, 2005

Makes 4 servings

    DRESSING:                                                      
    1/3 cup chop fresh cilantro                                    
    2/3 cup sour cream                                             
    1 tablespoon mince chipotle                                    
    1 teaspoon ground cumin                                        
    1 teaspoon chili powder                                        
    4 teaspoons lime juice                                         
    1/4 teaspoon salt  
                                            
    SALAD:                                                         
    4 cups shredded romaine lettuce                                
    2 cups chop cooked chicken breasts (ab. 2 breasts)             
    1 cup cherry tomatoes 1/2ed                                    
    1/2 cup diced avocados                                         
    1/3 cup red onions thin slice                                  
    15 ounces black beans rinse, drain                             
    8 3/4 ounces can corn rinse, drain                             
    Tortilla chip (serve on side)                                  

Total time: 34 minutes
Add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish. 

To prepare dressing, combine first 7 ingredients, stirring well.
To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately.

serving size: 2 1/2 cups
NUTRITION PER SERVING
CALORIES 249(30% from fat); FAT 8.2g (sat 2.8g,mono 2.9g,poly 0.7g); PROTEIN 23.3g; CHOLESTEROL 50mg; CALCIUM 106mg; SODIUM 650mg; FIBER 7g; IRON 2.2mg; CARBOHYDRATE 25.1g

MY NOTE: Could use tofu instead of chicken.

Chinese-Style Roast Pork (Char Sil)

Cooking Light, 2005

Makes 8 servings

    1/2 cup hoisin sauce                                           
    1/2 cup ketchup                                                
    1/4 cup pack brown sugar                                       
    1/4 cup sherry                                                 
    1/4 cup soy sauce                                              
    2 tablespoons honey                                            
    2 teaspoons mince green onions                                 
    1 teaspoon dark sesame oil                                     
    4 cloves garlic mince                                          
    2 pounds Boston boneless pork butt trim, 2-in cubes            

This versatile pork works well in stir-fries, lo meins, or dumplings. Wrap leftovers tightly in foil or heavy-duty plastic wrap, and place in a plastic bag. Freeze for up to three months.

Combine first 9 ingredients in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 24 hours, turning bag occasionally. Remove pork from bag, reserving marinade.

Preheat oven to 350°.

Place pork on the rack of a broiler pan lined with foil. Bake at 350° for 30 minutes. Turn pork over, and baste with reserved marinade. Discard remaining marinade. Bake an additional 20 minutes or until a thermometer registers 160° (slightly pink).

Preheat broiler. Broil pork 5 minutes or until browned.

NUTRITION PER SERVING (3 OZ)
CALORIES 193(41% from fat); FAT 8.9g (sat 3g,mono 4g,poly 1.1g); PROTEIN 21.2g; CHOLESTEROL 73mg; CALCIUM 28mg; SODIUM 249mg; FIBER 0.2g; IRON 1.5mg; CARBOHYDRATE 5.8g

Chicken with Mango Salsa, Edamame and Coconut Rice

Cooking Light, 2005

Makes 4 servings

    SAUCE:                                                         
    1 tablespoon chop green onions                                 
    1 tablespoon chop cilantro                                     
    2 tablespoons soy sauce                                        
    2 teaspoons chop ginger                                        
    1 1/2 teaspoons brown sugar                                    
    1 1/2 teaspoons sesame oil                                     
    1 1/2 teaspoons honey                                          
    3/4 teaspoon lime zest                                         
    4 teaspoons lime juice                                         
    1 clove garlic mince     
                                    
    SALSA:                                                         
    1 cup cubed mangos                                             
    1/4 cup dice red onions                                        
    1/4 cup chop mint leaves                                       
    1 1/2 tablespoons fine chop, seeded jalapeno chiles  
          
    RICE:                                                          
    1 cup uncook rice                                              
    1/4 cup coconut toasted                                        
    1/4 teaspoon salt                                              
    13 1/2 ounces light coconut milk 

    OTHER:
    1  cup frozen shelled edamame (green soybeans)
    Cooking spray
    4  (6-ounce) skinless, boneless chicken breast halves                         
           
The sauce and salsa are versatile and go well with shrimp, pork, or salmon.

To prepare sauce, combine first 10 ingredients in a blender; process until well combined. Set aside.

To prepare salsa, combine mango, red onion, mint, and jalapeño in a medium bowl, tossing to combine.

To prepare coconut rice, combine rice, coconut, salt, and coconut milk in a medium saucepan; bring to a boil over medium-high heat, stirring once. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat; cover and let stand 10 minutes. Fluff with a fork; keep warm.

Cook edamame according to package directions, omitting salt and fat. Keep warm.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Remove from heat, and cut chicken into 1/4-inch slices. Combine chicken and sauce in pan; cook 3 minutes or until done. Serve over rice; top with edamame and salsa.

(serving size: 1 chicken breast half, 1/2 cup rice, 1/4 cup edamame, and 1/3 cup salsa)
NUTRITION PER SERVING
CALORIES 562(19% from fat); FAT 11.6g (sat 6.5g,mono 1.4g,poly 1.4g); PROTEIN 50.2g; CHOLESTEROL 99mg; CALCIUM 105mg; SODIUM 603mg; FIBER 2.9g; IRON 5.7mg; CARBOHYDRATE 64.1g

MY NOTE: One reader suggested adding lime juice to make the salsa pop.

Chicken with Cider and Bacon Sauce

Cooking Light, 2005

Makes 4 servings

    4 6-oz. skin&bone less chicken breasts halves                  
    1/4 teaspoon salt                                              
    1/4 teaspoon pepper                                            
    2 slices bacon chop                                            
    1/4 cup mince onions                                           
    3/4 cup unsweet apple cider                                    
    1/2 cup chicken broth                                          

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap,- pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Add chicken to drippings in pan,- cook 6 minutes on each side or until done. Remove chicken from pan,- keep warm.

Add onion to pan,- cook 2 minutes or until tender, stirring constantly. Add cider and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 5 minutes). Stir in cooked bacon; serve sauce over chicken.

CALORIES 269 (24% from fat); FAT 7.2g (sat 2.3g. mono 2.8g, poly 1g); PROTEIN 41.1g; CARB 6.9g; FIBER 0.2g; CHOL 106mg; IRON 1.3mg; SODIUM 412mg; CALC 22mg

Temptation Rolls

Cooking Light, 2004

    DOUGH:                                                         
    1 package dry yeast (about 2 1/4 tsp.)                         
    1/2 cup warm water                                             
    1 cup sugar divided                                            
    1/2 cup low fat sour cream                                     
    2 tablespoons butter softened                                  
    1 teaspoon salt                                                
    1 lg. egg lightly beaten                                       
    3 1/2 cups flour divided                                       
    Cooking spray                                                  
    2 tablespoons butter melted                                    
    2 tablespoons grated orange rinds    
                          
    GLAZE:                                                         
    3/4 cup sugar                                                  
    1/4 cup butter                                                 
    2 tablespoons fresh orange juice                               
    1/2 cup low fat sour cream                                     

Makes 2 dozen.

Keep any remaining rolls in the baking pan. Cover pan with foil, and store it in the refrigerator. To reheat, place foil-covered pan in a 300" oven for 15 minutes or until rolls are warm.

DOUGH:
Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Add 1/4 cup sugar, 1/2 cup sour cream, 2 tablespoons softened butter, salt, and egg, and beat with a mixer at medium speed until smooth. Lightly spoon flour into dry measuring cups; level with a knife. Add 2 cups flour to yeast mixture, beat until smooth. Add 1 cup flour to yeast mixture, stirring until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).

Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour and 15 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

Punch dough down,- cover and let rest 5 minutes. Divide dough in half. Working with 1 portion at a time (cover remaining dough to prevent drying), roll each portion of dough into a 12-inch circle on a floured surface. Brush surface of each circle with 1 tablespoon melted butter. Combine 3/4 cup sugar and rind. Sprinkle half of sugar mixture over each circle. Cut each circle into 12 wedges. Roll up each wedge tightly, beginning at wide end. Place rolls, point sides down, in a 13 x 9-inch baking pan coated with cooking spray. Cover and let rise 25 minutes or until doubled in size.

Preheat oven to 350°.

Uncover dough. Bake at 350° for 25 minutes or until golden brown. While rolls bake, prepare the glaze. Combine 3/4 cup sugar, 1/4 cup butter, and orange juice in a small saucepan.  Bring to a boil over medium-high heat. Cook 3 minutes or until sugar dissolves, stirring occasionally. Remove from heat,-cool slightly. Stir in 1/2 cup sour cream. Drizzle glaze over warm rolls; let stand 20 minutes before serving.

Per roll: CALORIES 178 (28% from fat); FAT 5.6g (sat 3.2g. mono 1.3g. poly .3g): PROTEIN 2.8g. CARB 30g. FIBER 0.6g CHOt 24mg; IRON 1mg SODIUM 146mg CALC 23mg

Roasted Butternut Squash, Rosemary and Garlic Lasagna

Cooking Light, 2004

Makes 8 servings

    8 1/4 cups cubed peeled butternut squash (about 3 lbs.)        
    Cooking spray                                                  
    4 cups skim milk divided                                       
    2 tablespoons dried rosemary                                   
    1/4 cup flour                                                  
    1 tablespoon butter                                            
    1 tablespoon minced garlic                                     
    1 1/2 teaspoons salt divided                                   
    1/2 teaspoon pepper                                            
    8 ounces pre-cooked lasagna noodles                            
    3/4 cup parmesan cheese divided                                
    1/2 cup whipping cream                                         

This dish is easy to divide into make-ahead steps. Roast squash and prepare white sauce the night before, then layer lasagna up to six hours before the party. Just before guests arrive, top with cream and the last layering of Parmesan cheese, then bake.

Preheat oven to 450°.

Arrange butternut squash in a single layer in a large roasting pan coated with cooking spray. Coat squash with cooking spray. Bake at 450° for 25 minutes or until squash is just tender, stirring once. Set aside.

Lower oven temperature to 350°.

Combine 3 1/2 cups rnilk and rosemary in a 1-quart glass measuring cup, and microwave at HIGH 5 minutes or until mixture begins to boil. Let stand 10 minutes. Strain milk through a fine sieve into a bowl, discard rosemary.

Lightly spoon all-purpose flour into a dry measuring cup; level with a knife. Combine flour and remaining 1/2 cup milk, stirring flour mixture with a whisk until well blended to form a slurry.

Melt butter in a large saucepan over medium heat. Add garlic,- cook I minute or until tender, stirring constantly. Stir in steeped milk, and increase heat to medium-high. Gradually add slurry to pan, stirring constantly with a whisk. Cook 15 minutes or until thick, stirring frequently. Remove from heat, stir in 3/4 teaspoon salt and pepper. Combine milk mixture and squash, tossing gently.

Spread about 1 1/2 cups squash mixture into the bottom of an 11 x 7-inch baking dish coated with cooking spray. Arrange 3 noodles over squash mixture, top with 2 cups squash mixture and 1/4 cup cheese. Repeat layers once with 3 noodles, 2 cups of squash, and 1/4 cup of cheese. Top with 3 noodles.

Beat whipping cream and remaining 3/4 teaspoon salt with mixer at high speed until soft peaks form. Spread the whipping cream mixture over noodles, sprinkle with remaining 1/4 cup cheese. Cover with foil coated with cooking spray. Bake nt 350° for 30 minutes. Uncover and bake an additional 15 minutes or until golden. Let stand 10 minutes.

CALORIES 376 (29% from lat); FAT I3.3g [sat 6.9g, mono 2.4g, poly 0.8g); PROTEIN 12.2g CARB 54.3g FIBER 6 3g: CHOL 38mg IRON 3mg, SODIUM 7l2mg; CALC 430mg

Pork and Squash Stir Fry

Cooking Light, 2004

Makes 6 servings

    2 pounds butternut squash peeled, cut into 1/2 in. cubes       
    2 tablespoons peanut oil                                       
    2 tablespoons coarse grate orange rinds                        
    1 tablespoon minced ginger                                     
    1/2 teaspoon crushed red pepper                                
    1 cinnamon stick broken                                        
    1 1/4 pounds pork tenderloin trimmed, cut into 2 in. strips    
    2 tablespoons sugar                                            
    3 tablespoons soy sauce                                        
    2 tablespoons Chinese black vinegar                            
    2 tablespoons red wine vinegar                                 
    1 teaspoon cornstarch                                          
    1/4 teaspoon salt                                              
    1 cup chopped green onions                                     

Chinese black vinegar, available in Asian markets, has a deep, smoky flavor that's slightly sweet; substitute balsamic vinegar or Worcestershire sauce, if desired.

Place squash in a large microwave safe bowl. Add water to a depth of 1 inch. Cover with plastic wrap; vent. Microwave at HIGH 8 minutes or until tender. Drain and set aside.

Heat oil in a large nonstick skillet over medium heat. Add rind, ginger, red pepper and cinnamon stick pieces,- cook 1 minute, stirring constantly. Remove and discard cinnamon stick pieces.

Increase heat to medium-high. Add pork to pan, and saute 4 minutes or until browned. Combine sugar and next ingredients (through salt), stirring with a whisk. Add sugar mixture to pan,- cook 2 minutes or until sauce is slightly thickened, stirring constantly. Add squash, toss to coat. Stir in green onions.

CALORIES 257 (28% from fat); FAT 7.9g (sat 1.9g, mono 3.6g, p 1.9g); PROTEIN 21.9g; CARB 25.9g; FIBER 6.2g; CHOL 61mg; IRON 2.5mg; SODIUM 423mg; CALC 84mg

MY NOTE: Don't overcook squash.  8 minutes is too long.  Try 6, then go in 30s increments.  If you use large pieces of orange rind instead of grating, keep it in until just before adding sauce (or you might want to add some OJ as well for extra flavor).  Same for cinnamon stick.  Be careful not to burn.

MXF

Pork Stroganoff

Cooking Light, 2004

Makes 4 servings

    1 tablespoon vegetable oil                                     
    1/2 teaspoon salt                                              
    1/4 teaspoon pepper                                            
    1 pound pork tenderloin trimmed, cut into 3 in. strips         
    1 1/2 cups thinly vertically sliced onions                     
    8 ounces presliced mushrooms                                   
    1 1/2 cups dry white wine                                      
    1 tablespoon dijon style mustard                               
    1 teaspoon fresh lemon juice                                   
    1 tablespoon chop fresh parsley                                
    2 cups hot, cooked egg noodles (about 4 oz. uncooked)          

Turn the heat down well before adding the reduced-fat sour cream to the sauce for the smoothest results.

Heat oil in a large heavy skillet over high heat. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over pork, tossing to coat. Add pork to pan,- cook 4 minutes or until browned, stirring occasionally. Remove pork from pan. Reduce heat to medium-high. Add onion to pan, cook 2 minutes, stirring frequently. Add mushrooms, and cook 6 minutes or until mushrooms release moisture, stirring occasionally. Add wine, simmer until wine is reduced by half (about 7 minutes). Reduce heat to medium-low.

Combine sour cream and mustard in a small bowl, stirring with a whisk. Stir sour cream mixture into wine mixture, add pork and remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook 3 minutes or until heated; stir in juice. Sprinkle with parsley. Serve over egg noodles.

CALORIES 433 (30% from (at); FAT 14.5g (sat 5.5g, mono 4.6g. poly 3.1|): PROTEIN 31.7g: CARBS 31.2g FIBER 2.8g CHOL 118mg; IRON 4mg, SODIUM 45Omg, CALC 92mg

MY NOTE: Use a little less wine--maybe 1 1/4 cups and let it reduce A LOT before adding sour cream.  I used 12 oz of med. egg noodles and thought it was just enough.

MXF

Penne in Creamy Basil Walnut Sauce

Cooking Light, 2004

Makes 6 servings

    2 slices white bread                                           
    1/2 cup fat free milk                                          
    2 cups loose pack basil                                        
    1/2 cup coarse chop walnuts                                    
    2 tablespoons grated pecorino                                  
    1 tablespoon evoo                                              
    3/4 teaspoon salt                                              
    1/4 teaspoon pepper                                            
    1 clove garlic                                                 
    1 pound penne rigate                                           

Thickening the sauce with milk-soaked bread cuts down on both olive oil and cheese. The sauce will darken quickly, so process the pesto just before serving.

Trim crusts from bread. Place bread in a shallow dish; pour milk over bread. Let stand 5 minutes. Place bread mixture in a food processor; add basil and next 6 ingredients (basil through garlic). Set aside without processing.

Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 3 tablespoons cooking liquid. Place pasta in a large bowl. Add reserved cooking liquid to basil mixture in food processor, and process until smooth, Add the pesto to pasta; toss well to coat. Sprinkle with parsley, if desired. Serve immediately.

(serving size; 1 1/3 cups).
CALORIES 378 (23% from fat); FAT 9.6g (sat 1.5g. mono 2.6g, poly 4.3g); PROTEIN 13 6g. CARB 61.1g: FIBER 3.7g CHOL3mg IRON 3.3mg SODIUM 365mg CALC 95mg

Pappardelle with Roasted Winter Squash, Arugula and Pine Nuts

Cooking Light, 2004

Makes 6 servings

    4 cups cube, peel butternut squash (1 in. pieces)              
    2 tablespoons balsamic vinegar                                 
    2 teaspoons olive oil                                          
    1/2 teaspoon salt divided                                      
    Cooking spray                                                  
    8 ounces uncook pappardelle or fettucine                       
    1 tablespoon butter                                            
    2 tablespoons pine nuts                                        
    1 tablespoon chop, fresh sage                                  
    2 cloves garlic minced                                         
    2 cups trimmed arugula                                         
    2 ounces asiago cheese (1/2 c.)                                
    1/2 teaspoon pepper                                            

Preheat oven to 475°.

Combine squash, vinegar, oil, and 1/4 teaspoon salt in a large bowl, toss well to coat. Arrange squash mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 475° for 25 minutes or until tender and lightly browned, stirring occasionally.

While squash bakes, cook pasta according to the package directions, omitting salt and fat.  Drain in a colander over a bowl, reserving 1 tbsp. cooking liquid.

Melt butter in a large nonstick skillet over medium heat. Add pine nuts, sage, and garlic; cook 3 minutes or just until the pine nuts begin to brown, stirring occasionally. Place pasta, reserved cooking liquid, pine nut mixture, and squash mixture in a large bowl, toss gently to combine.  Add remaining 1/4 teaspoon of salt, arugula, cheese, and black pepper; toss gently to combine. Serve immediately. 

Serving size; about 2 cups
CALORIES 270 (27% from fat); FAT 8.2g (sat 3 5g, mono 2.9g. poly 1g): PROTEIN 9.8g CARB 41.6g FIBER 4.8g, CHOL 14mg IRON 2.4mg SODIUM 249mg CALC 162mg

MY NOTE: It turned out a little dry so I would add some evoo or pasta water to the pasta to make it a little saucier.  Also, I used beet greens instead of arugula and it was tasty.

MXF

Island Rice

Cooking Light, 2004

Makes 6 servings

    2 1/2 cups water                                               
    1 cup uncook long grain rice                                   
    1/2 cup chop dried pineapples                                  
    2 teaspoons butter                                             
    1/2 teaspoon grated lime rinds                                 
    1/4 teaspoon salt                                              
    1/4 cup chop fresh cilantro                                    
    1 tablespoon chop green onions                                 
    2 1/2 tablespoons lime juice                                   

This slightly sweet, risotto-like dish is a soothing side for the spicy Jerk-Style Chicken. It also goes well with other highly seasoned dishes, such as barbecued pork or blackened fish.

Bring 2 1/2 cups water to a boil in a medium saucepan; add rice and next 4 ingredients (rice through salt).  Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; stir in cilantro, onions, and juice.

(serving size: 1/2 cup).
CALORIES 171 (9% from fat); FAT 1.8g (sat 0.8g, mono 0.4g, poly O.1g); PROTEIN 2.7g; CARB 35.4g; FIBER 0.5g; CHOL 3mg; IRON 1.6mg; SODIUM 117mg; CALC 26mg

My Notes: Easy and tasty. It is sweet though, so it's best with something spicy or tart like blackened fish or on a taco. My own photo.

MXF 

Butternut Squash and Parmesan Bread Pudding

Cooking Light, 2004

Makes 6 servings

    3 cups 1/2 in. cubed, peeled butternut squash                   
    Cooking spray                                                  
    1/2 teaspoon salt                                              
    1 teaspoon olive oil                                           
    1 cup chopped onions                                           
    1 clove garlic, minced                                          
    2 cups milk                                                    
    1 cup grated parmesan cheese, divided                           
    1/4 teaspoon pepper                                            
    1/8 teaspoon ground nutmeg                                     
    3 eggs                                                     
    2 egg whites                                               
    8 ounces cubed day old french bread (about 9 cups)             

A side of sauteed kale or mustard greens would provide a nice counterpoint to the sweet butternut squash.

Preheat oven to 400°.

Arrange squash in a single layer on a jelly-roll pan coated with cooking spray. Sprinkle with 1/4 teaspoon salt. Bake at 400° for 12 minutes or until tender. Remove from oven; reduce oven temperature to 350°.

Heat oil in a medium nonstick skillet over medium-high heat. Add onion, saute 5 minutes or until tender. Add garlic, and saute 1 minute. Remove from heat,- cool slightly.

Combine remaining 1/4 teaspoon salt, milk, 1/2 cup cheese, pepper, nutmeg, eggs, and egg whites in a large bowl, stirring with a whisk. Stir in squash and onion mixture. Add bread, and stir gently to combine. Let stand 10 minutes. Spoon into a 2-quart baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 350° for 45 minutes or until pudding is set and lightly browned.

CALORIES 304 (30% from fat); FAT 10.3g (sat 4.8mg. mono 3.7mg. poly 0.9mg); PROTEIN 18.1g. CARB 35.3g FIBER 4g CHOL 122mg; IRON 2.1mg SODIUM 823mg CALC 406mg