Tomato and Feta May 21, 2007

Ingredients
8 cups torn mixed salad greens
12 ounces cooked skinless chicken or turkey breast, lean beef, or pork, sliced
1 cup cherry tomatoes, halved
1/2 cup sliced, halved cucumber
1/4 cup small fresh basil leaves
1/4 cup crumbled reduced-fat feta or goat cheese (1 ounce)
1 tablespoon pine nuts, toasted
2 tablespoons red wine vinegar
1 tablespoon finely chopped shallots
11/2 teaspoons Dijon-style mustard
2 tablespoons extra-virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Instructions
In a very large bowl combine greens, meat, tomatoes, cucumber, and basil. Drizzle with Red Wine Vinaigrette. Toss to coat. Top with feta cheese and pine nuts. Serve immediately.

Red Wine Vinaigrette: In a small bowl combine vinegar and shallots. Let stand for 5 minutes. Whisk in mustard. Add oil in a thin, steady stream, whisking constantly until combined. Stir in kosher salt and pepper. Use immediately or cover and chill for up to 3 days before using. If chilled, let stand at room temperature about 30 minutes; whisk before using.

Pizza Greek May 17, 2007

Greek Pizza

Ingredients

1 12-inch (10-ounce) whole wheat Italian bread shell (Boboli)
2 cups whole fresh baby spinach leaves
8 ounces cooked skinless chicken breast, sliced
1/2 cup cherry tomatoes, quartered
1/4 cup crumbled reduced-fat feta cheese (1 ounce)
2 tablespoons chopped walnuts or pine nuts
1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons chopped fresh oregano
1/2 teaspoon dried rosemary, crushed, or 1 1/2 teaspoons chopped fresh rosemary
2 tablespoons red wine vinegar
1 tablespoon finely chopped shallots
11/2 teaspoons Dijon-style mustard
2 tablespoons extra-virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Instructions

1. Place bread shell on a large baking sheet. Top with spinach, chicken, tomatoes, cheese, nuts, oregano, and rosemary. Drizzle with Red Wine Vinaigrette. Bake in a 400°F oven for 10 to 15 minutes or until heated through.

Shrimp with tomato May 17, 2007

Shrimp with Tomato and Garlic

Serves 4

Ingredients
1 1/2 pounds fresh or frozen large shrimp in shells
2 tablespoons finely chopped shallots
2 cloves garlic, minced
1 tablespoon extra-virgin olive oil
1 roma tomato, seeded and chopped (about 1/2 cup)
2 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon kosher salt
1/2 teaspoon finely shredded lemon peel
1/4 teaspoon freshly ground black pepper
Lemon wedges (optional)

Instructions
1. Thaw shrimp, if frozen. Peel and devein shrimp; if desired, leave tails intact. Rinse shrimp; pat dry with paper towels. Set shrimp aside.

2. In a large skillet cook shallots and garlic in hot oil over medium-high heat about 2 minutes or until tender. Add shrimp; cook for 2 to 4 minutes until shrimp turn opaque. Stir in tomato, parsley, salt, lemon peel, and pepper. If desired, garnish with lemon wedges.

Rotini Pasta

Diet-Tuna salad May 17, 2007

Tuna Salad Sandwich

Serves 1

Ingredients
1 3- or 3 1/4-ounce can tuna (water pack), drained and flaked*
1 tablespoon light mayonnaise or salad dressing
1 teaspoon pickle relish
1 tablespoon finely chopped celery
1 tablespoon finely chopped red onion
1 teaspoon Dijon-style mustard
1/2 teaspoon lemon juice
Dash kosher salt

Dash Worcestershire sauce
Dash freshly ground black pepper
1 slice whole wheat bread
1 leaf romaine

Instructions
1. In a small bowl stir together tuna, mayonnaise, pickle relish, celery, red onion, mustard, lemon juice, kosher salt, garlic powder, Worcestershire sauce, and pepper. (If desired, cover and chill overnight.) Spoon tuna mixture onto the slice of bread. Add romaine.

*Note: You may substitute 3 ounces of chopped cooked skinless chicken for the tuna.

Diet-Pork Chili May 16, 2007

Chunky Chipotle Pork Chili

Serves 4

Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
4 cloves garlic, minced (2 teaspoons)
12 ounces well-trimmed pork tenderloin, cut into 3/4-inch cubes
2 teaspoons chili powder
2 teaspoons ground cumin
1 yellow or red sweet pepper, cut into 1/2-inch chunks
1 cup beer or beef broth
1/2 cup picante sauce or salsa
1 to 2 tablespoons finely chopped chipotle chilies in adobo sauce
1 16-ounce can red or pinto beans, rinsed and drained
1/2 cup light dairy sour cream
1/4 cup chopped cilantro

Instructions
1. Heat oil in a large saucepan over medium-high heat. Add onion and garlic; cook about 3 minutes or till tender. Toss pork with chili powder and cumin; add to saucepan. Cook and stir till pork is browned, about 3 minutes. Add sweet pepper, beer or beef broth, picante sauce or salsa, and chipotle chilies; bring to boiling. Simmer, uncovered, about 5 minutes or till pork is just tender. Add beans; heat through. Ladle into bowls; top with sour cream and cilantro. Makes 4 (1 cup) servings

diet-Spinach May 16, 2007

Spinach-Feta Frittata

Serves 4

Ingredients
6 eggs
1/4 cup low-fat milk
1 teaspoon dried dill
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 cup chopped onion
1 clove garlic, minced
1 tablespoon extra-virgin olive oil
1/2 of a 10-ounce package frozen chopped spinach, thawed and well drained
1/4 teaspoon lemon-pepper seasoning
1/4 cup crumbled reduced-fat feta cheese (1 ounce)

Instructions
1. In a medium bowl beat together eggs, milk, dill, salt, and pepper until combined. Set aside.

2. In a 10-inch broiler proof or regular skillet cook onion and garlic in hot butter until tender. Stir in spinach and lemon-pepper seasoning.

3. Pour egg mixture over spinach mixture in skillet. Cook over medium heat without stirring until egg mixture begins to set on the bottom and around edge. Using a large spatula lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking until egg mixture is almost set but is still glossy and moist. Sprinkle with feta cheese.

4. Place broiler proof skillet under the broiler 4 to 5 inches from the heat. Broil for 1 to 2 minutes or just until top is set. (Or if using a regular skillet, remove skillet from heat; cover and let stand for 3 to 4 minutes or just until top is set.)