Ingredients

• 1/2 cup fat-free cream cheese (about 5 ounces)
  
• 2 tablespoons strawberry or apricot spreadable fruit
  
• 8 1 - inch slices French bread
  
• 2 egg whites
  
• 1 egg, slightly beaten
  
• 3/4 cup fat-free milk
  
• 1/2 teaspoon vanilla
  
• 1/8 teaspoon apple pie spice
  
• Nonstick cooking spray
  
• 1/2 cup strawberry or apricot spreadable fruit
  

Directions

1. In small bowl, combine cream cheese and 2 tablespoons spreadable fruit. Using serrated knife, form pocket in each bread slice by making a horizontal cut halfway between top and bottom crust, slicing not quite all the way through. Fill each pocket with about 1 tablespoon of the cream cheese mixture.
2. In small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat nonstick griddle with cooking spray; heat over medium heat.
3. Dip stuffed bread slices into egg mixture, coating both sides. Place bread slices on hot griddle. Cook about 3 minutes or until golden brown, turning once.
4. Meanwhile, in small saucepan, heat 1/2 cup spreadable fruit until melted, stirring frequently. Serve over French toast. Makes 8 servings.

Nutrition

• Calories 150
• Carbohydrates 29g
• Total Fat 1 g
• Protein7 g
• Sodium163 mg
• Cholesterol 30 mg

Ingredients

• 1/2 pound salmon steak (leftover grilled salmon is fine)
• 1/3 cup extra-virgin olive oil, plus 2 tablespoons if using raw fish, plus more to taste if necessary
• 2 tablespoons extra-virgin olive oil
• more extra-virgin olive oil to taste if necessary
• Several sprigs fresh thyme or 1/2 teaspoon dried thyme, if using raw fish
• 1 red or yellow bell pepper
• Juice of 1 large lemon, plus more to taste if necessary
• 3 cups cooked or canned white beans, drained
• 10 cherry tomatoes, halved
• 1/4 cup diced shallots
• 12 to 15 good black or green olives, pitted and coarsely chopped
• 1/4 cup minced fresh basil leaves
• 1/4 cup minced fresh parsley leaves
• Salt and freshly ground black pepper to taste
• freshly ground black pepper
• 4 cups torn assorted salad greens (trimmed, washed and dried)

Directions

1. If you are starting with raw salmon, start a charcoal or wood fire or preheat a gas grill or broiler; the rack should be about 4 inches from the heat source. Marinate the fish in the 2 tablespoons of olive oil and the thyme.
2. When the fire is ready — it should be quite hot — grill the fish for 3 to 4 minutes per side. At the same time, grill the red pepper. Cool, peel and seed it, then cut into strips.
3. Cool the fish, then cut it into small cubes and toss it with the lemon juice, beans, and remaining olive oil while you prepare the other ingredients. Add the tomatoes, shallots, olives, and herbs to the salmon. Taste for salt and pepper and correct the balance between olive oil and lemon juice if necessary. Serve on a bed of greens, topped with the strips of grilled red pepper.

Nutrition

• Calories530
• Carbohydrates53 g(18%)
• Fat23 g(35%)
• Protein32 g(63%)
• Saturated Fat4 g(20%)
• Sodium1044 mg(43%)
• Polyunsaturated Fat4 g
• Fiber13 g(51%)
• Monounsaturated Fat13 g
• Cholesterol40 mg(13%)

Ingredients

• 1 lb. fresh asparagus
• 1 tbsp. extra-virgin olive oil
• ¼ tsp. kosher salt
• ½ tsp. freshly ground pepper

Instructions

1. Snap off the tough ends of the asparagus. To do this, hold the spear and bend it gently until it snaps at its natural point of tenderness. This will remove about the bottom third of the spear.2. Place asparagus in a flat dish. Drizzle with olive oil and sprinkle with salt and pepper, tossing to coat.3. Place asparagus in a grill pan or over aluminum foil pierced evenly with holes. Grill over medium-high heat for five minutes or until browned on all sides.

For the kabobs:

Ingredients

• 1 lb. top sirloin
• ½ cup finely chopped onion
• ½ cup orange juice
• ¼ cup lime juice
• 2 tbsp. chopped fresh garlic
• 1 tbsp. dried oregano
• 1 tsp. ground cumin
• 1 tbsp. extra-virgin olive oil
• ½ tsp. kosher salt
• ½ tsp. freshly ground pepper
• lime wedges (optional)

Instructions

1. Trim the sirloin of any excess fat and cut into 1½ -inch cubes. Place meat in a sealable plastic bag.
2. Stir together the onion, orange and lime juices, garlic, oregano, and cumin. Pour over the meat. Seal the bag and shake gently to coat the meat evenly with marinade.
3. Chill for at least 4 hours.
4. After marinating, pat the meat dry with paper towels. Rub olive oil evenly over the meat, then sprinkle with salt and pepper.
5. Thread meat onto wooden skewers. Grill over medium-high heat for 8 to 10 minutes or to your desired degree of doneness, turning every 2 minutes to cook all sides.
6. Serve with grilled asparagus and lime wedges, if desired.

Nutrition

• Calories: 262
• Calories from fat: 140
• Total fat: 15.9 g
• Saturated fat: 4.4 g
• Cholesterol: 65 mg
• Sodium: 416 mg
• Total carbohydrate: 8 g
• Dietary fiber: 1.3 g
• Sugars: 4 g
• Protein: 26 g

Ingredients

• 4 ounces soft tofu (fresh bean curd)
  
• 1/2 teaspoon finely shredded orange peel
  
• 3 tablespoons orange juice
  
• 2 tablespoons plain fat-free Greek yogurt
  
• 1/4 teaspoon snipped fresh dill
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon black pepper
  
• 1 recipe Whole Wheat and Flax Crepes
  
• 1 tablespoon light butter with canola oil
  
• 3/4 cup chopped red sweet pepper (1 medium)
  
• 3/4 cup 1-inch pieces fresh asparagus
  
• 1/2 of a small zucchini, halved lengthwise and sliced crosswise into 1/4-inch-thick slices (1/2 cup)
  
• 2 cloves garlic, minced
  
• Fresh dill
  
• Orange wedges
  

Directions

1. In a blender or food processor combine tofu, orange peel, orange juice, yogurt, the 1/4 teaspoon dill, 1/8 teaspoon of the salt, and 1/8 teaspoon of the black pepper. Cover and process or blend until smooth; set aside.
2. Prepare Whole Wheat and Flax Crepes; keep warm.
3. In a 6-inch skillet melt butter over medium heat. Add sweet pepper, the remaining 1/8 teaspoon salt, and the remaining 1/8 teaspoon black pepper; cook 5 minutes. Add asparagus; cook 2 minutes more. Stir in zucchini and garlic; cook 2 to 3 minutes more or until vegetables are tender.
4. In a small bowl combine cooked vegetable mixture and tofu mixture. Spoon about 1/3 cup of the vegetable-tofu mixture on a crepe. Fold crepe into quarters or roll up. Transfer to a serving platter. Repeat with the remaining crepes and vegetable-tofu mixture. If desired, sprinkle with additional fresh dill. Serve with orange wedges. 

Nutrition Facts Per Serving:

Servings Per Recipe: 2
PER SERVING: 255 cal., 8 g total fat (2 g sat. fat), 6 mg chol., 440 mg sodium, 33 g carb. (4 g fiber, 13 g sugars), 12 g pro. 

Ingredients

• 1 1/4 pounds beef stew meat
  
• 2 teaspoons vegetable oil
  
• 2 1/2 cups sliced fresh mushrooms
  
• 1/2 cup sliced green onions (4) or chopped onion (1 medium)
  
• 1 bay leaf
  
• 2 cloves garlic, minced
  
• 1/2 teaspoon dried oregano, crushed
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon dried thyme, crushed
  
• 1/4 teaspoon black pepper
  
• 1 1/2 cups 50% less sodium beef broth
  
• 1/4 cup dry sherry
  
• 1 8 - ounce carton light sour cream
  
• 1/3 cup all-purpose flour
  
• 1/4 cup water
  
• Sauteed zucchini "noodles" or hot cooked whole wheat pasta
  
• Snipped fresh parsley or basil (optional)
  

Directions

1. Cut up any large pieces of meat. In a large nonstick skillet cook half of the meat in hot oil over medium-high heat until brown. Using a slotted spoon, remove meat from skillet. Repeat with the remaining meat. Drain off fat. Set meat aside.
2. In a 3-1/2- or 4-quart slow cooker combine mushrooms, green onions, bay leaf, garlic, oregano, salt, thyme, and pepper. Add meat. Pour broth and sherry over mixture in cooker.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Remove and discard bay leaf.
4. If using low-heat setting, turn to high-heat setting. In a medium bowl stir together sour cream, flour, and the water until smooth. Gradually stir about 1 cup of the hot broth into sour cream mixture. Return sour cream mixture to cooker; stir to combine. Cover and cook about 30 minutes more or until thickened and bubbly. Serve over sauteed zucchini and, if desired, sprinkle with parsley.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 257 cal., 10 g total fat (5 g sat. fat), 74 mg chol., 312 mg sodium, 14 g carb. (2 g fiber, 4 g sugars), 26 g pro. 

Ingredients

• 1 egg, lightly beaten
  
• 1/3 cup canned crushed pineapple (juice pack), drained
  
• 6 slices lower-sodium, less-fat bacon, crisp-cooked and coarsely crumbled
  
• 1 pound lean ground beef (95% lean)
  
• 6 tablespoons barbecue sauce
  
• 6 Hawaiian sweet rolls, such as King's brand, split and toasted
  
• 4 leaves red leaf lettuce
  
• 6 slices tomatoes
  
• 1/4 cup very thinly sliced red onion
  

Directions

1. In a large bowl combine the first three ingredients (through bacon). Add ground beef; mix lightly to combine. (Do not overmix.) Form into six 3/4-inch-thick patties.
2. Grease grill rack. Grill patties, covered, over medium-high heat for 8 to 12 minutes or until done (160 degrees F),* turning once. Spread top of each burger with 1 tablespoon of the barbecue sauce.
3. Serve burgers in rolls with lettuce, tomatoes, and onion.

 Servings Per Recipe: 6
PER SERVING: 322 cal., 9 g total fat (4 g sat. fat), 106 mg chol., 432 mg sodium, 35 g carb. (1 g fiber, 17 g sugars), 24 g pro. 

Ingredients

• 1/2 cup hoisin sauce
  
• 2 tablespoons water
  
• 4 teaspoons toasted sesame oil
  
• 1 tablespoon cornstarch
  
• 1 tablespoon reduced-sodium soy sauce
  
• 3 large cloves garlic, minced
  
• 1 16 - ounce package shredded cabbage with carrots (coleslaw mix)
  
• 1 cup coarsely shredded carrots (2 medium)
  
• 12 ounces skinless, boneless chicken thighs
  
• 6 8 - inches whole wheat flour tortillas
  
• Green onions (optional)
  

Directions

1. In a small bowl combine hoisin sauce, the water, sesame oil, cornstarch, soy sauce, and garlic; set aside.
2. In a 3 1/2- or 4-quart slow cooker combine cabbage mixture and 1 cup shredded carrots. Cut chicken into 1/8-inch slices; cut each slice in half lengthwise. Place chicken on top of cabbage mixture. Drizzle with 1/4 cup of the hoisin mixture.
3. Cover and cook on low-heat setting for 6 hours or on high-heat setting for 4 hours. Stir in the remaining hoisin mixture.
4. To serve, heat tortillas according to package directions. Spoon chicken mixture onto tortillas. If desired, top each serving with green onions.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 269 cal., 8 g total fat (1 g sat. fat), 54 mg chol., 579 mg sodium, 34 g carb. (5 g fiber, 11 g sugars), 16 g pro. 

Ingredients

• 4 medium fresh apricots, halved and pitted  
• 3 tablespoons finely chopped red onion  
• 2 tablespoons snipped fresh cilantro  
• 1 tablespoon lime juice  
• 1/2 of a fresh jalapeno chile pepper, seeded (if desired) and minced*  
• 2 cloves garlic, minced  
• 1/4 teaspoon salt  
• 1/8 teaspoon black pepper  
• 4 8 - ounces bone-in pork rib or loin chops, cut 3/4 to 1 inch thick and trimmed  
• 2 teaspoons canola oil  
• 1 recipe Chipotle Barbecue Rub or 1 tablespoon Southwest sweet 'n smoky salt-free seasoning, such as McCormick brand  

Directions

1. Grease grill rack; place apricots, cut sides down. on rack. Grill, covered, over medium-high heat 2 to 3 minutes or until lightly charred. Remove; reduce heat to medium. Chop apricots.
2. For salsa, in a medium bowl combine chopped apricots and the next seven ingredients (through pepper).
3. Brush chops with oil. Sprinkle with Chipotle Barbecue Rub; rub in with your fingers. Grill chops, covered, 12 to 15 minutes or until a thermometer registers 145 degrees F, turning once. Remove from grill; cover with foil and let stand 3 minutes. Serve chops with salsa. If desired, top with additional cilantro.

Chipotle Barbecue Rub

Ingredients

• 1 teaspoon packed brown sugar**  
• 1/2 teaspoon dry mustard  
• 1/2 teaspoon paprika  
• 1/2 teaspoon ground chilpotle chile pepper  
• 1/4 teaspoon salt  
• 1/4 teaspoon garlic powder  
• 1/4 teaspoon onion powder  
• 1/4 teaspoon black pepper  

Directions

1. In a small bowl combine all of the ingredients.

Nutrition Facts Per Serving:Servings Per Recipe: 4 PER SERVING: 233 cal., 9 g total fat (2 g sat. fat), 76 mg chol., 358 mg sodium, 7 g carb. (1 g fiber, 5 g sugars), 31 g pro.  Lunch: Chipotle Grilled Pork Chops with Grilled Apricot Salsa

Ingredients

• 1 cup mushroom broth  
• 1 3/4 - ounce package dried porcini mushrooms  
• 1/4 cup dry red wine  
• 2 tablespoons snipped fresh thyme   
• 1 1/2 teaspoons salt  
• 1 teaspoon Dijon-style mustard  
• 3/4 teaspoon black pepper  
• 1 2 1/2 - 3 - pound beef tenderloin roast  
• 1 1/2 pounds carrots, halved lengthwise and, if desired, cut into 3-inch lengths   
• 1 pound cipollini onions, peeled*  
• 1 pound fresh button mushrooms, quartered  
• 2 tablespoons olive oil  

Directions

1. For marinade, in a small saucepan bring mushroom broth to boiling; remove from heat. Stir in dried mushrooms. Cover and let stand 20 minutes. Stir in wine, 1 tablespoon of the thyme, 1/2 teaspoon of the salt, the mustard, and 1/4 teaspoon of the pepper; cool.
2. Place meat in a resealable plastic bag set in a shallow dish. Pour marinade over meat. Seal bag; turn to coat meat. Marinate in the refrigerator 8 to 24 hours, turning bag occasionally.
3. In a very large bowl combine carrots, onions, button mushrooms, oil, and the remaining 1 tablespoon thyme. Cover and chill up to 24 hours.
4. To serve, preheat oven to 425 degrees F. Line a very large shallow roasting pan with foil; place a rack on top of foil. Drain meat, discarding marinade. Place meat on rack in pan. Arrange vegetables around meat. Sprinkle meat and vegetables with the remaining 1 teaspoon salt and 1/2 teaspoon pepper.
5. Insert an oven-going meat thermometer into center of meat. Roast 1 1/4 hours or until thermometer registers 135 degrees F for medium rare.
6. Transfer meat to a cutting board, reserving pan juices. Cover meat with foil; let stand 15 minutes before slicing (temperature of the meat will rise during standing). Serve with roasted vegetables and the reserved juices.

Nutrition Facts Per Serving:Servings Per Recipe: 8 PER SERVING: 311 cal., 12 g total fat (3 g sat. fat), 86 mg chol., 469 mg sodium, 18 g carb. (3 g fiber, 7 g sugars), 35 g pro.