Brunswick Stew with Paprika

2 C. cubed Yukon Gold potato

2 C. thinly sliced yellow onion
2 C. frozen corn kernels, thawed
1 C. frozen baby lima beans, thawed (I use 1 C. canned Great Northern beans instead,
drained and rinsed)
1 2/ C. tomato sauce
2 (14-oz.) cans chicken. Broth
2 bacon slices, cut into -inch strips (dont substitute bacon bitsthis really gives it
flavor)
3 C. shredded cooked chicken. Breast
t. paprika
t. salt
t. ground red pepper
1. Combine first 7 ingredients over med-hi heat; bring to a boil. Reduce heat to low;
simmer 30 min. or until potatoes are tender, stirring occasionally. Stir in chicken,
paprika, salt and pepper; simmer 15 min.
Yield: 6 servings (more like 3-4 for us); Calories: 308, Fat: 7.5g, Protein: 29.4
Lentil-Tomato Soup
1 T. olive oil
2 C. chopped onion
1 t. ground turmeric
1 t. ground cumin
1 t. chili powder
1 t. ground red pepper
t. salt
t. black pepper
2 garlic cloves, minced
3 1/3 C. water (I end up adding about -1/2 C. additional water)
2 1/3 C. dried lentils
1/3 C. chopped fresh cilantro
3 (14 -oz.) cans chicken broth
1 (28-oz.) can diced tomatoes, undrained
Chopped fresh tomatoes and cilantro sprig (optional)
1. Heat olive oil over med-hi heat. Add the onion, saut for 3 min. or until tender.
Add the turmeric and the next 6 ingredients (turmeric through garlic); saut for 1
min. Add water and next 4 ingredients (water through diced tomatoes); bring to a
boil. Reduce heat; simmer 1 hour.
2. Reserve 2 C. lentil mixture. Place half of remaining mixture in blender; process
until smooth. Pour pureed soup into a large bowl. Repeat procedure with other

half of remaining mixture. Stir in reserved 2 C. lentil mixture. (Or, instead of all
of this, just use a hand mixer and only partially puree the soup). Garnish with
chopped tomatoes and cilantro, if desired.
Yield: 11 servings (more like about 7-8); Calories: 186; Fat 1.9g; Protein: 14.1g
*This also freezes really well, so I make the whole thing and freeze the leftovers for 2
additional meals.
Black Bean Salsa
1/3 C. finely chopped red bell pepper
C. finely chopped red onion
C. chopped cucumber
C. diced plum tomato
2 T. chopped celery
2 T. chopped seeded jalapeno pepper
1 T. chopped fresh basil
2 T. olive oil
2 T. balsamic vinegar
1 T. fresh lime juice
1 t. minced fresh or t. dried thyme
t. salt
t. ground cumin
t. chili powder
t. black pepper
3 garlic cloves, minced
2 (15-oz.) cans black beans, rinsed and drained
1. Combine all ingredients in a medium bowl; stir well. Cover and chill 2 hours. Can
serve with tortilla chips, if desired.
Yield: 16 servings; Calories: 91; Fat: 2 g; Protein: 4.9g

Garlic Fries
3 pounds peeled baking potatoes, cut into -inch-thick strips
4 t. vegetable oil
t. salt
Cooking spray
2 T. butter
8 garlic cloves, minced (about 5 t.)
2 T. finely chopped fresh parsley (or about 2 t. dried)
2 T. grated Parmesan cheese
1. Preheat oven to 400.
2. Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.
3. Arrange potatoes in a single layer on baking sheet coated with cooking spray.
Bake at 400 for 50 min. or until potatoes are tender and golden brown, turning
after 20 min.
4. Place butter and garlic in a large nonstick skillet; cook over low heat 2 min.,
stirring constantly. Add potatoes, parsley, and cheese to pan; toss to coat. Serve
immediately. Yield: 6 servings; Calories: 256; Fat: 7.7g; Protein: 5.9g
Asian Chicken-Noodle Salad
4 oz. uncooked angel hair pasta
1 C. (1/2) diagonally sliced snow peas
2 C. shredded cooked chicken breast
C. diced red bell pepper
C. sliced green onions
1 cucumber, peeled, halved lengthwise, and sliced (about cup)
3 T. teriyaki sauce
2 T. rice vinegar
2 t. sesame seeds, toasted
1 t. dark sesame oil
t. salt
t. black pepper
1. Break pasta into 5-inch pieces. Cook in boiling water 2 min. Add slow peas; cook
1 min. Drain and rinse with cold water; drain well. Combine past mixture,
chicken, bell pepper, green onions, and cucumber in a bowl.
2. Combine teriyaki & remaining ingredients in a bowl. Pour over pasta mixture and
toss to coat. Serve at room temperature or chilled. Yield: 4 servings; Fat: 5.5g

Steamed Sea Bass on Spinach with Lemon Sauce

1 lemon
1 lime
C. minced shallots
1 t. butter
2 t. olive oil
t. salt, divided
2 t. chopped fresh dill
4 (6-oz.) sea bass or other firm white fish fillets (about 1 inches thick)
t. black pepper, divided
2 C. water
1 (10-oz.) pkg. fresh spinack
1. Remove rind from lemon; set aside.
2. Squeeze juice from lemon and lime; combine with shallots, butter, oil, and 1/8 t.
salt in small saucepan; bring to a boil. Remove from heat; stir in dill.
3. Sprinkle fillets w/ t. salt and 1/8 t. pepper. Arrange fillets in a steamer.
Combine lemon rind and water in pan; place steamer over water and bring to a
boil. Steam fillets, covered, about 12 min. or until fish flakes easily when tested
with a fork.
4. Saute spinach over med-hi heat 3 min. or until wilted. Sprinkle spinach w/
remaining salt and pepper. Place C. spinach on each of 4 plates; top w/ 1 fillet
and about 3 T. lemon sauce.
Yield: 4 servings; Calories: 246; Fat: 8g; Protein: 34.5g
Tuscan Pork Chops
C. all-purpose flour
1 t. salt
t. pepper
4 (1-inch-thick) boneless pork chops
1 T. olive oil
3-4 garlic cloves, minced
1/3 C. balsamic vinegar
1/3 C. chicken broth
3 plum tomatoes, seeded and diced (I just use canned)
2 T. capers
1. Combine first 3 ingredients in a shallow dish; dredge pork chops in flour mixture.
2. Cook pork chops in a hot oil on med-hi heat 1-2 min. on each side or until golden
brown. Remove chops from skillet.
3. Add garlic to skillet, and saut 2 min. Add vinegar and broth, stirring to loosen
particles from bottom of skillet; stir in tomatoes and capers.

4. Return pork chops to skillet; bring sauce to a boil. Cover, reduce heat, and simmer
4-5 min. or until pork is done. Serve with tomato mixture.
Yield: 4 servings
Stuffed Chicken Breasts with Artichoke Hearts and Goat Cheese
(Stuffing them can be a bit time consuming, but you can do this ahead of time and these
are SOOOO yummy, its well worth it).
2 t. olive oil, divided
C. frozen artichoke hearts, thawed and chopped (I use canned)
C. minced shallots (about 3)
C. (1 oz.) crumbled goat or feta cheese (I use seasoned/flavored feta)
1 t. thyme
t. salt, divided
t. pepper, divided
4 (4-oz.) chicken breasts
1 C. chicken broth
2 T. fresh lemon juice
2 t. cornstarch
1. Heat 1 t. oil over med. heat. Add artichokes and shallots; saut 4 min. Remove
from pan; cool. Stir in cheese, t. thyme, 1/8 t. salt and 1/8 t. pepper
2. Cut a horizontal slit through thickest portion of each breast to form a pocket. Stuff
2 T. artichoke mixture into each pocket.
3. Heat 1 t. oil in a large nonstick skillet over med heat. Add chicken and sprinkle
w/ 1/8 t. salt and 1/8 t. pepper; saut 5 min. on each side or until done. Remove
from pan; keep warm. Add t. thyme and broth to pan; bring to a boil. Combine
juice and cornstarch; add to broth mixture, stirring with a whisk. Cook 1 min. or
until thick. Return chicken to pan; cover and cook 2 min. or until thoroughly
heated.
Yield: 4 servings; Calories: 194; Fat: 5.3g: Protein: 29.2g

Chicken Pizza Packets

1 lb. boneless skinless chicken breasts, cut into 1-inch pieces
2 T. olive oil
1 small zucchini, sliced
16 pepperoni slices
1 small green pepper, sliced
1 small onion, sliced
t. dried oregano
t. dried basil
t. salt

 t. garlic powder
t. pepper
1 C. halved cherry tomatoes
C. shredded mozzarella cheese
C. shredded Parmesan cheese
1. In a large bowl, combine the first 11 ingredients. Coat four pieces of heavy-duty
foil (about 12 in. square) with cooking spray. Place a quarter of the chick mixture
in the center of each piece. Fold foil around mixture and seal tightly. Grill,
covered, over med-hot heat for 15-18 min. or until chicken juices run clear.
2. Carefully open each packet. Sprinkle w/ tomatoes and cheeses. Seal loosely; grill
2 min. or longer or until cheese in melted.
Yield: 4 servings

Lettuce Wraps
2 t. olive oil
2 (4-oz.) chick breasts cut into thin strips
1 T. grated peeled fresh ginger (I use bottled)
2 T. teriyaki sauce
2 T. rice vinegar
1 T. honey
-1/2 t. crushed red pepper
t. cornstarch
4 C. grated fresh carrot, broccoli and cabbage (I use the bagged kind); or whatever very
thinly sliced vegetables youd like
C. sliced green onions
C. sliced almonds, toasted
8 Bibb lettuce leaves (I just use Iceberg when I cant find Bibb)
1. Heat oil in wok or large skillet over med-hi heat. Add chicken and ginger; saut 5
min. or until chicken is done.
2. Combine teriyaki sauce, rice vinegar, honey, red pepper, and cornstarch in a small
bowl; stir with a whisk. Add teriyaki mixture to chicken mixture in wok; stir in
carrot, broccoli, cabbage and onions. Cook 3 min. or until sauce thickens slightly,
stirring often. Stir in almonds.
3. Spoon cup chicken mixture onto each lettuce leaf; roll up.
Yield: 4 servings (more like 3 for us); Calories: 189; Fat: 6.2g; Protein: 17g

Pan-Seared Chicken on Linguine with Tomato-Cream Sauce

(The recipe actually calls for Scallops, not chicken, but Im not a fan of scallops!)
1 C. dry white wine
C. minced shallots
2 T. fresh lime juice
1 T. grated peeled fresh ginger (I use bottled)
2 T. whipping cream (I just use the most fatty milk I have)
1 T. butter, cut into small pieces
2/3 C. chopped seeded plum tomato
2 T. chopped fresh cilantro
t. salt
1/8 t. pepper
1 C. hot cooked linguine
pound large sea scallops or chicken cut into large chunks
1/8 t. salt
1. Combine first 4 ingredients in a med skillet; bring to a boil. Cook until reduced to
C. (about 5 min.). Drain mixture through a fine sieve into a bowl, reserving
liquid; discard solids.
2. Return wine mixture to skillet. Add cream; cook over medium heat 1 minute. Add
butter, stirring until butter melts. Stir in tomato, 2 T. cilantro, t. salt, and pepper.
Add linguine; toss well. Cover and keep warm.
3. Heat a large nonstick skillet coated with cooking spray over med-hi heat. Sprinkle
chicken with 1/8 t. salt. Arrange in pan; cook until done. Add chicken to pasta
mixture; toss gently to combine. Garnish with cilantro, if desired.
Yield: 2 servings; Calories: 426; Fat: 13.5g; Protein: 34g