Saturday, March 12, 2011

Gluten Free – Dairy Free Maple Pecan Scones

Summary: This recipe is from the cookbook “Fresh from Elizabeth’s Kitchen: Gluten-free & Allergy-free Recipes”

Ingredients

1 1/2 cups plus 2 teaspoons Organic All Purpose Baking Mix from The Pure Pantry or 1 1/2 cups Elizabeth’s Flour Blend (see cookbook, Fresh from Elizaebeth’s Kitchen), plus 2 teaspoons baking powder
1/2 tsp sea salt
1 cup of gluten free oats
1/4 cup butter or butter alternative
3 tablespoons maple sugar or coconut sugar
2 tablespoons maple syrup
1 egg or egg replacer
1/2 cup half and half or So Delicious Coconut Creamer
1/2 teaspoon maple extract
1/2 cup chopped pecans

Glaze
1 1/2 cups powdered sugar
1 teaspoon maple extract
1 tablespoon milk of choice
Instructions

Preheat the oven to 400 °F.

In a food processor or blender, finely grind oats. Or, alternatively, you may use gluten-free oat flour.

In large bowl, combine flour, baking powder, salt, oat flour, and sugar.

Cut butter into small pieces and add. Blend butter with your fingers until resembles course meal. Add maple syrup, beaten egg, cream and maple extract, stirring just until dry ingredients are moistened. Stir in pecans. Dough will be sticky.

Lightly dust a work surface and hands with gluten-free baking mix or rice flour. Turn dough out onto work surface. Knead lightly and pat dough into an 8 inch circle shape and place on parchment paper on a baking sheet. Score top of circle with knife, creating 10 wedges but not cutting all the way through dough. Or, using a large spoon drop approximately ¼ cup dough onto greased cookie sheet, 3 inches apart.

Bake for 25 minutes or until scones are golden brown. Cool completely. If you created the 8 inch circle, cut into 10 scones.

Prepare frosting by sifting powdered sugar into medium bowl. Add maple extract and milk and blend with mixer. Spread glaze over scones and let set.

Friday, March 11, 2011

Cinnamon Rolls by Paula Deen

Ingredients
Dough:

* 1/4-ounce package yeast
* 1/2 cup warm water
* 1/2 cup scalded milk
* 1/4 cup sugar
*
* 1/3 cup butter or shortening
* 1 teaspoon salt
* 1 egg
* 3 1/2 to 4 cups all-purpose flour
*

Filling:

* 1/2 cup melted butter, plus more for pan
* 3/4 cup sugar, plus more for pan
* 2 tablespoons ground cinnamon
* 3/4 cup raisins, walnuts, or pecans, optional
*

Glaze:

* 4 tablespoons butter
* 2 cups powdered sugar
* 1 teaspoon vanilla extract
* 3 to 6 tablespoons hot water

Directions

Heat oven to 350 degrees F.

In a small bowl, dissolve yeast in warm water and set aside. In a large bowl mix milk, sugar, melted butter, salt and egg. Add 2 cups of flour and mix until smooth. Add yeast mixture. Mix in remaining flour until dough is easy to handle. Knead dough on lightly floured surface for 5 to 10 minutes. Place in well-greased bowl, cover and let rise until doubled in size, usually 1 to 1 1/2 hours.

When doubled in size, punch down dough. Roll out on a floured surface into a 15 by 9-inch rectangle. Spread melted butter all over dough. Mix sugar and cinnamon and sprinkle over buttered dough. Sprinkle with walnuts, pecans, or raisins if desired. Beginning at the 15-inch side, role up dough and pinch edge together to seal. Cut into 12 to 15 slices.

Coat the bottom of baking pan with butter and sprinkle with sugar. Place cinnamon roll slices close together in the pan and let rise until dough is doubled, about 45 minutes. Bake for about 30 minutes or until nicely browned.

Meanwhile, mix butter, powdered sugar, and vanilla. Add hot water 1 tablespoon at a time until the glaze reaches desired consistency. Spread over slightly cooled rolls.
Park Avenue Strawberry Bread presented by A Park Avenue Mansion
A moist and flavorful loaf, perfect for breakfast or afternoon tea.

1 10-oz. package frozen strawberries, thawed
2 eggs
3/4 cup oil
1 cup sugar
1 1/2 cups flour
1/2 teaspoon baking soda
1 teaspoon cinnamon

Preheat oven to 325 degrees

Puree strawberries in a food processor or blender; set aside. Beat together the eggs and oil. In a separate bowl combine the sugar, flour baking soda and cinnamon. Add the eggs and oil mixture to the dry ingredients and mix well. Blend in the strawberries. Pour into a greased and floured loaf pan. Bake at 325° for approximately 60 minutes or until done. Cool on a rack in the pan for a few minutes, then turn loaf out of pan to cool completely before slicing.
Makes 1 loaf
The Best Breakfast Quesadillas

Ingredients:

Quesadillas:

1 Tbsp. butter
2 slices bacon, finely chopped
1/4 cup shredded potatoes
1/4 cup finely chopped smoked sausage
2 green onions, sliced
4 eggs, beaten
Pinch paprika
1/2 cup grated pepper jack cheese or jalapeno cheddar
2 12-inch flour tortillas
Nonstick cooking spray

Tangy Sour Cream Dipping Sauce:

3 Tbsp. salsa verde
2 Tbsp. minced red pepper or seeded red jalapeno
1/2 cup sour cream
Pinch cayenne
1 Tbsp. chopped chives

Directions:

In a large skillet or griddle over medium heat, add butter. Add the bacon and cook for 3 — 4 minutes until slightly crisp. Add the potatoes, sausage, and onions and cook for an additional 2 minutes, stirring frequently until the potatoes develop some color. Add the eggs and paprika. Cook until the eggs are set. Remove the egg mixture to a bowl. Wipe skillet or griddle clean.

Spray skillet or griddle with nonstick spray. Place a tortilla on the skillet and fill one half of the tortilla with half of the eggs. Top with half of the cheese. Fold to form a half-moon and cook for 2 — 3 minutes on each side. Remove from the pan and keep warm. Repeat with remaining ingredients. Cut quesadilla into wedges and serve with dipping sauce.

To make the dipping sauce, mix together all ingredients and set aside. Serve with the quesadilla wedges.
Pizza Bake

1 1/2 lbs. lean ground beef
15 oz. pizza sauce
12 oz. Wide egg noodles
4 oz. shredded mozzarella cheese
1 medium yellow onion finely chopped
26 oz. spaghetti sauce
8 oz. shredded cheddar cheese
8 oz. pepperoni cut in halves
1 green bell pepper finely chopped

Brown meat and diced onion in frying pan. Drain grease and add pizza sauce and spaghetti sauce. Cook noodles according to package. Put layer of noodles, meat mixture, cheese and pepperoni in crock pot. Repeat layers. Cook on HIGH for 30 minutes or on LOW for 3 hours until the cheese melts.

Friday, March 4, 2011

Easy Kettle Corn Recipe

Ingredients:
1/4 cup vegetable oil
1/2 cup popcorn kernels
1/3 cup sugar
3/4 teaspoon salt

*Special Equipment – A large pot with lid

Directions:
Heat oil in a large pot over medium-high heat. Add popcorn and sugar giving it a quick stir and then cover with lid. Once popcorn starts popping, pick it up and give it a quick shake every few seconds until popping slows down, between 3-4 minutes. Remove immediately from heat and pour into a large bowl. Sprinkle with salt and serve immediately. Do not make the mistake of removing the pot from heat without transferring to a bowl. Due to the high heat of the pot, if you don’t transfer the popcorn it will caramelize and perhaps burn. *Also, do not attempt to make a batch of this in a dutch oven. I made a second batch thinking it would work and it caramelized to quickly and burned.

Tuesday, March 1, 2011

Sweet-&-Sour Chicken Drumsticks

Ingredients

* 1/2 teaspoon freshly grated orange zest
* 1/4 cup orange juice
* 1/4 cup water
* 3 tablespoons honey
* 1 tablespoon plus 1 teaspoon cider vinegar, divided
* 1/2 teaspoon salt, divided
* 1/4 teaspoon ground coriander
* 1 teaspoon cornstarch
* 1/4 cup chopped fresh mint
* 8 chicken drumsticks, (about 2 pounds), skin removed, trimmed
* 1/4 teaspoon freshly ground pepper

Preparation

1. Preheat grill to medium. (No grill? See Broiler Variation, below.)
2. To prepare dipping sauce, combine orange zest, orange juice, water, honey, 1 tablespoon vinegar, 1/4 teaspoon salt and coriander in a small saucepan; bring to a boil. Whisk cornstarch and the remaining 1 teaspoon vinegar in a small bowl until smooth. Add to the saucepan and return to a boil, whisking until thickened, 30 seconds to 1 minute. Remove from the heat. Stir in mint.
3. Sprinkle drumsticks with the remaining 1/4 teaspoon salt and pepper. Oil the grill rack (see Tip). Grill the drumsticks until crispy on all sides and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total. Serve the drumsticks with the dipping sauce on the side. Broiler variation: Position oven rack in the upper third of the oven; preheat broiler to high. Prepare sauce (Step 2). Coat a broiler pan with cooking spray. Sprinkle drumsticks with salt and pepper (Step 3), then broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes total.

Tips & Notes

* To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don't use cooking spray on a hot grill.)

Nutrition

Per serving: 255 calories; 8 g fat (2 g sat, 3 g mono); 93 mg cholesterol; 16 g carbohydrates; 29 g protein; 1 g fiber; 389 mg sodium; 315 mg potassium.

Nutrition Bonus: Selenium (27% daily value), Vitamin C (15% dv).

1 Carbohydrate Serving

Exchanges: 4 lean meat, 1 other carbohydrate
BBQ Chicken Tenders

Ingredients

* 1 cup prepared barbecue sauce
* 2 tablespoons Dijon mustard
* 2 tablespoons honey
* 1 1/2 pounds chicken tenders (see Note)
* 1/2 cup all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 2 large eggs
* 1 3/4 cups coarse dry breadcrumbs, preferably whole-wheat (see Note)
* Olive oil or canola oil cooking spray

Preparation

1. Combine barbecue sauce, mustard and honey in a large bowl. Set aside 1/2 cup of the sauce in a small bowl. Cut any large chicken tenders in half lengthwise, then add all the tenders to the large bowl with the remaining sauce; stir to coat. Marinate in the refrigerator for 30 minutes to 1 hour.
2. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
3. Combine flour, salt and pepper in a shallow dish. Lightly beat eggs in another shallow dish. Place breadcrumbs in a third shallow dish. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumbs, shaking off any excess. Place the tenders on the prepared baking sheet. Generously coat both sides of each tender with cooking spray.
4. Bake for 10 minutes. Turn each tender over and continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve with the reserved sauce for dipping.

Tips & Notes

* Ingredient notes: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.
* Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition

Per tender: 67 calories; 0 g fat (0 g sat, 0 g mono); 28 mg cholesterol; 8 g carbohydrates; 2 g added sugars; 8 g protein; 1 g fiber; 141 mg sodium; 7 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 lean meat
Loaded Twice-Baked Potatoes

Ingredients

* 4 medium russet potatoes
* 8 ounces 90%-lean ground beef, (see Variation)
* 1 cup broccoli florets, finely chopped
* 1 cup water
* 1 cup shredded reduced-fat Cheddar cheese, divided
* 1/2 cup reduced-fat sour cream
* 1/2 teaspoon salt
* 1/4 teaspoon freshly ground pepper
* 3 scallions, sliced

Preparation

1. Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.)
2. Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.
3. Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.
4. Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.

Tips & Notes

* Make Ahead Tip: Prepare and stuff potatoes. Cover and refrigerate for up to 2 days. Microwave and serve.

* Vegetarian variation: Replace the ground beef with a soy-based substitute or omit the beef altogether and increase the broccoli to 1 1/2 cups and the cheese to 1 1/4 cups.

Nutrition

Per serving: 274 calories; 10 g fat (5 g sat, 4 g mono); 52 mg cholesterol; 24 g carbohydrates; 22 g protein; 2 g fiber; 514 mg sodium; 740 mg potassium.

Nutrition Bonus: Vitamin C (42% daily value), Zinc (27% dv), Potassium (21% dv), Calcium (19% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 Starch, 3 lean meat
Almond-Crusted Chicken Fingers

Ingredients

* Canola oil cooking spray
* 1/2 cup sliced almonds
* 1/4 cup whole-wheat flour
* 1 1/2 teaspoons paprika
* 1/2 teaspoon garlic powder
* 1/2 teaspoon dry mustard
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 1 1/2 teaspoons extra-virgin olive oil
* 4 large egg whites
* 1 pound chicken tenders

Preparation

1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Tips & Notes

* Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition

Per serving: 174 calories; 4 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.

Nutrition Bonus: Selenium (31% daily value).

Exchanges: 3 very lean meat, 1/2 fat
Ravioli & Vegetable Soup

Ingredients

* 1 tablespoon extra-virgin olive oil
* 2 cups frozen bell pepper and onion mix, thawed and diced
* 2 cloves garlic, minced
* 1/4 teaspoon crushed crushed red pepper, or to taste (optional)
* 1 28-ounce can crushed tomatoes, preferably fire-roasted
* 1 15-ounce can vegetable broth or reduced-sodium chicken broth
* 1 1/2 cups hot water
* 1 teaspoon dried basil or marjoram
* 1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
* 2 cups diced zucchini, (about 2 medium)
* Freshly ground pepper to taste

Preparation

1. Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate for up to 3 days. Thin with broth before reheating, if desired.

Nutrition

Per serving: 264 calories; 9 g fat (3 g sat, 3 g mono); 28 mg cholesterol; 38 g carbohydrates; 11 g protein; 8 g fiber; 763 mg sodium; 762 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (40% dv), Iron (21% dv), Calcium (16% dv).

2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 1 fat
Broccoli, Ham & Pasta Salad

Cream Herbed Dressing

* 1/2 cup low-fat mayonnaise
* 1/3 cup nonfat plain yogurt
* 1/4 cup reduced-fat sour cream
* 3 tablespoons rice vinegar or white-wine vinegar
* 1 tablespoon Dijon mustard
* 1 tablespoon honey, or more to taste
* 1 1/2 teaspoons dried minced onion or dried chopped chives
* 1 1/4 teaspoons dried tarragon or dill
* 1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
* White pepper to taste

Salad

* 3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
* 4 cups chopped broccoli florets (about 1 1/2 large heads)
* 1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
* 1 large red or yellow bell pepper (or a combination), diced
* 1/4 cup diced red onion, plus slices for garnish
* 1/3 cup raisins
* Freshly ground pepper to taste
* 4 cups spinach leaves
* 1 cup torn radicchio leaves

Preparation

1. To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired.
2. To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days.
3. Serve on a bed of spinach and radicchio, garnished with slices of red onion.

Tips & Notes

* Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.

Nutrition

Per serving: 306 calories; 7 g fat (2 g sat, 2 g mono); 31 mg cholesterol; 46 g carbohydrates; 4 g added sugars; 19 g protein; 6 g fiber; 838 mg sodium; 696 mg potassium.

Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (85% dv), Folate (24% dv), Potassium (20% dv), Magnesium (18% dv), Zinc (17% dv), Iron (16% dv)

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 lean meat
Broccoli, Ham & Pasta Salad

Cream Herbed Dressing

* 1/2 cup low-fat mayonnaise
* 1/3 cup nonfat plain yogurt
* 1/4 cup reduced-fat sour cream
* 3 tablespoons rice vinegar or white-wine vinegar
* 1 tablespoon Dijon mustard
* 1 tablespoon honey, or more to taste
* 1 1/2 teaspoons dried minced onion or dried chopped chives
* 1 1/4 teaspoons dried tarragon or dill
* 1/2 teaspoon onion salt or celery salt or 1/4 teaspoon of each
* White pepper to taste

Salad

* 3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
* 4 cups chopped broccoli florets (about 1 1/2 large heads)
* 1 1/2 cups diced ham (8 ounces), preferably reduced-sodium
* 1 large red or yellow bell pepper (or a combination), diced
* 1/4 cup diced red onion, plus slices for garnish
* 1/3 cup raisins
* Freshly ground pepper to taste
* 4 cups spinach leaves
* 1 cup torn radicchio leaves

Preparation

1. To prepare dressing: Combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with white pepper. Taste and adjust seasonings, if desired.
2. To prepare salad: Combine pasta, broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add dressing and toss until evenly incorporated. Cover and refrigerate to blend the flavors for at least 30 minutes and up to 2 days.
3. Serve on a bed of spinach and radicchio, garnished with slices of red onion.

Tips & Notes

* Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 2 days.

Nutrition

Per serving: 306 calories; 7 g fat (2 g sat, 2 g mono); 31 mg cholesterol; 46 g carbohydrates; 4 g added sugars; 19 g protein; 6 g fiber; 838 mg sodium; 696 mg potassium.

Nutrition Bonus: Vitamin C (167% daily value), Vitamin A (85% dv), Folate (24% dv), Potassium (20% dv), Magnesium (18% dv), Zinc (17% dv), Iron (16% dv)

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1/2 fruit, 2 vegetable, 2 lean meat
Strawberry & Cream Cheese Sandwich

Ingredients

* 1 tablespoon reduced-fat cream cheese, (Neufch√Ętel)
* 1/4 teaspoon honey
* 1/8 teaspoon freshly grated orange zest
* 2 slices very thin whole-wheat sandwich bread
* 2 medium strawberries, sliced

1. Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other.

Nutrition

Per serving: 128 calories; 4 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 4 g protein; 3 g fiber; 191 mg sodium; 63 mg potassium.

Nutrition Bonus: Vitamin C (25% daily value), Vitamin C (90% dv), Folate (67% dv), Iron (20% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 fat
BBQ Chicken Sandwich

Ingredients

* 1/2 cup shredded cooked chicken
* 1/4 cup shredded carrots
* 2 tablespoons barbecue sauce
* 2 teaspoons light ranch dressing
* 1 small whole-wheat sandwich bun
* 1 leaf romaine lettuce

Preparation

1. Combine chicken, carrots and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.

Nutrition

Per serving: 323 calories; 8 g fat (1 g sat, 2 g mono); 62 mg cholesterol; 37 g carbohydrates; 26 g protein; 4 g fiber; 729 mg sodium; 456 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Selenium (56% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 3 very lean meat, 1 1/2 fruit
Pizza Roll-Up Bento Lunch

Ingredients

* 1 8-inch whole-wheat flour tortilla
* 2 tablespoons prepared pizza sauce
* 12 leaves baby spinach
* 3 tablespoons shredded part-skim mozzarella
* 1/2 cup cucumber spears
* 1/2 cup cauliflower florets
* 2 tablespoons low-fat creamy dressing, such as ranch
* 1 cup small watermelon pieces
* 6 chocolate wafer cookies
Preparation

1. Place tortilla on a plate and spread pizza sauce over it. Top with an even layer of spinach and sprinkle cheese on top. Microwave on High until the cheese is just melted, about 45 seconds. Carefully roll the tortilla up. Let cool for 10 minutes before slicing into pieces, if desired. Pack the slices in a medium container.
2. Pack cucumber and cauliflower in another medium container. Nestle a small, dip-size container among the vegetables and add dressing.
3. Pack watermelon in one small container and cookies in another small container.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate the pizza roll-up for up to 1 day.

Nutrition

Per serving: 419 calories; 11 g fat (2 g sat, 1 g mono); 14 mg cholesterol; 65 g carbohydrates; 16 g protein; 6 g fiber; 679 mg sodium; 415 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (25% dv), Calcium (21% dv), Iron (15% dv).

4 Carbohydrate Serving

Exchanges: 2 starch, 1 fruit, 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat
Breakfast Mini Pizzas

Ingredients

* 1 large egg, beaten
* 2 tablespoons prepared marinara sauce
* 1 whole-wheat English muffin, split and toasted
* 2 tablespoons shredded Italian cheese blend
* 2 slices pepperoni (optional)

1. Preheat oven or toaster oven broiler.
2. Coat a small nonstick skillet with cooking spray and heat over medium-high heat. Add egg and cook, stirring often, until set into soft curds, 1 to 2 minutes. Spread marinara sauce on English muffin halves. Top with the scrambled egg, cheese and pepperoni (if using). Broil until the cheese is melted, 1 to 3 minutes.

Nutrition

Per serving: 265 calories; 10 g fat (4 g sat, 3 g mono); 223 mg cholesterol; 30 g carbohydrates; 4 g added sugars; 16 g protein; 5 g fiber; 598 mg sodium; 308 mg potassium.

Nutrition Bonus: Calcium (28% daily value), Iron (16% dv), Magnesium (15% dv)

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 high fat meat
Tortellini Primavera

Ingredients

* 1 14-ounce can vegetable broth or reduced-sodium chicken broth
* 2 tablespoons all-purpose flour
* 1 tablespoon extra-virgin olive oil
* 3 cloves garlic, sliced
* 1 cup shredded fontina cheese or 3/4 cup shredded Parmesan cheese
* 1 tablespoon chopped fresh tarragon, dill or chives or 1 teaspoon dried tarragon
* 1/8 teaspoon salt
* 4 cups chopped vegetables, such as broccoli, carrots and snap peas, or 16-ounce bag frozen mixed vegetables
* 1 16-ounce package frozen cheese tortellini

Preparation

1. Put a large pot of water on to boil.
2. Meanwhile, whisk broth and flour in a small bowl. Heat oil in a large skillet over medium heat. Add garlic and cook, stirring, until just beginning to brown, 1 to 2 minutes. Add the broth mixture to the pan, bring to a boil and cook, stirring occasionally, until the sauce is thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat and stir in cheese, tarragon (or dill or chives) and salt.
3. Add vegetables and tortellini to the boiling water; return the water to a simmer and cook until the vegetables and tortellini are tender, 3 to 5 minutes. Drain; add to the pan with the sauce and stir to coat.

Nutrition

Per serving: 424 calories; 15 g fat (8 g sat, 4 g mono); 68 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 14 g protein; 5 g fiber; 566 mg sodium; 321 mg potassium.

Nutrition Bonus: Vitamin A (126% daily value), Calcium (20% dv), Vitamin C (17% dv), Folate (16% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat, 2 fat
Rolled Stuffed Turkey Breast & Creamy Basil Sauce

* 12 plum tomatoes
* 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
* Salt & freshly ground pepper, to taste
* 2/3 cup fresh breadcrumbs, (see Tip)
* 2/3 cup chopped fresh parsley
* 2 cloves garlic, finely chopped
* 2 teaspoons chopped fresh thyme, divided
* 1 5-pound whole bone-in turkey breast
* 2 ounces prosciutto, very thinly sliced

Creamy Basil Sauce

* 16 ounces reduced-fat sour cream
* 1/2 cup fresh basil leaves
* 1/2 cup fresh parsley leaves
* 1 clove garlic, chopped
* 2 teaspoons lemon juice
* Salt & freshly ground pepper, to taste

1. To make rolled stuffed turkey breast: Preheat oven to 375°F. Lightly oil a baking sheet or coat it with cooking spray.
2. Slice off stem ends from tomatoes, quarter them lengthwise and arrange on the prepared baking sheet, skin-side down. Drizzle with 1 tablespoon olive oil. Season with salt and pepper. Roast until the tomato skins are wrinkled and browned, 50 to 60 minutes. Set aside to cool.
3. Meanwhile, spread breadcrumbs on a second baking sheet and bake until well toasted, about 5 minutes. Cool briefly, then transfer to a small bowl. Stir in parsley, garlic and 1 1/2 teaspoons of the thyme; set aside.
4. Remove skin from turkey breast and discard. Set the breast on a cutting board, skinned-side-down. Insert a sharp knife, preferably a boning knife, between the breast muscle and the rib cage of one side of the turkey breast; carefully cut the breast meat away from the ribs. Leave the meat attached at the breast bone. Repeat on the other side. Finally, use the knife to carefully release the whole breast from the breastbone, without separating the breast halves. Trim fat and remove large white tendons from tenderloins. Place the breast, skinned-side down, on the cutting board. Fold open the tenderloin flaps so the piece is somewhat rectangular. Cover the turkey breast with plastic wrap. With a meat pounder, rolling pin or heavy pan, pound the meat to an even thickness of about 1/2 inch. Discard plastic wrap and season the turkey with salt and pepper.
5. Place two 14-inch sheets of plastic wrap overlapping on a work surface; set the flattened turkey breast on top with a long side toward you. Sprinkle the meat evenly with half of the reserved breadcrumb mixture, leaving a 1-inch border. Arrange prosciutto over top. Cover with the roasted tomatoes, smearing them slightly with a spatula to form an even layer. Top with the remaining crumb mixture.
6. To keep the stuffing from falling out during roasting, fold over the two short sides by 1 inch. Starting at the side closest to you, roll the meat as you would a jelly roll, using the plastic wrap to assist and lift in the rolling. Tie butcher’s twine firmly around the length of the roll, then secure with crosswise ties at 1-inch intervals. Season all over with salt and pepper.
7. Heat the remaining 1 teaspoon olive oil in a large roasting pan over high heat. Brown the roll well on all sides, 5 to 7 minutes. Slip a rack under the browned roll. Sprinkle with remaining 1/2 teaspoon thyme. Tent with foil.
8. Bake until a meat thermometer inserted into the center registers 160°F, 60 to 70 minutes. Transfer the roll to a platter and let cool. Cover and refrigerate until firm, at least 4 hours.
9. To make sauce: Combine sour cream, basil, parsley, garlic and lemon juice in a food processor or blender; process until the sauce is a vibrant green. Transfer to a bowl and season with salt and pepper. 10. To serve: Remove the string from the turkey roll and carve into 1/4-inch-thick slices. Arrange on a platter and serve with the Creamy Basil Sauce.

Tips & Notes

* Make Ahead Tip: Cover and refrigerate the turkey roll (Steps 1-8) for up to 2 days. Let stand at room temperature for 30 minutes before serving. Cover and refrigerate the sauce (Step 9) for up to 2 days.

* Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/3 cup crumbs.

Nutrition

Per serving: 270 calories; 8 g fat (4 g sat, 3 g mono); 111 mg cholesterol; 8 g carbohydrates; 40 g protein; 1 g fiber; 304 mg sodium; 685 mg potassium.

Nutrition Bonus: Vitamin A (25% daily value), Vitamin C (29% dv), Potassium (20% dv), Iron (15% dv), Selenium (55% dv), Zinc (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat, 1 fat
Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients

* 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
* 1 teaspoon kosher salt, divided
* 1/4 cup plus 1 tablespoon all-purpose flour, divided
* 3 teaspoons extra-virgin olive oil, divided
* 2 large shallots, finely chopped
* 1/2 cup dry white wine
* 1 14-ounce can reduced-sodium chicken broth
* 1/3 cup reduced-fat sour cream
* 1 tablespoon Dijon mustard
* 1/2 cup chopped chives, (about 1 bunch)


1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat
Sauteed Chicken Breasts with Creamy Chive Sauce

Ingredients

* 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
* 1 teaspoon kosher salt, divided
* 1/4 cup plus 1 tablespoon all-purpose flour, divided
* 3 teaspoons extra-virgin olive oil, divided
* 2 large shallots, finely chopped
* 1/2 cup dry white wine
* 1 14-ounce can reduced-sodium chicken broth
* 1/3 cup reduced-fat sour cream
* 1 tablespoon Dijon mustard
* 1/2 cup chopped chives, (about 1 bunch)


1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving: 244 calories; 9 g fat (3 g sat, 3 g mono); 72 mg cholesterol; 1 g carbohydrates; 26 g protein; 0 g fiber; 679 mg sodium; 334 mg potassium.

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat ,1 fat