(55) Hearty Beef and Tomato Stew

Brace face strikes again! I thought this would be soft enough, but I underestimated the joy of new braces! Soooooooooo, I didnt really eat this, which makes me sad! But my husband and daughter both sucked it down, so I'd say it was a hit. Not hard to make, just a little time consuming to get everything chopped. I'd make this again! (And sorry, no picture on this one...)

---

Hearty Beef and Tomato Stew

Source: Cooking Light, October 2006
Yield: 8 servings (serving size: 1 1/2 cups stew and 1 tablespoon parsley)

The ingredient list may look lengthy, but this recipe involves mostly measuring and adding ingredients to the pot to simmer. To trim prep time, look for prechopped onions in the produce aisle. Serve with crusty slices of a baguette. A double-dose of lycopene comes with tomato paste and canned tomatoes.

2 teaspoons olive oil
2 pounds sirloin steak, trimmed and cut into 1/2-inch cubes
1 cup finely chopped onion (about 1 medium)
3 garlic cloves, minced
1 tablespoon tomato paste
1 1/2 cups fat-free, less-sodium beef broth
4 cups cubed red potato (1 1/2 pounds)
2 cups sliced carrot
3/4 cup pinot noir or other spicy dry red wine
2 teaspoons chopped fresh thyme
1 (16-ounce) package frozen pearl onions
1 (28-ounce) can crushed tomatoes, undrained
1 rosemary sprig
1 bay leaf
1 teaspoon salt
3/4 teaspoon freshly ground black pepper
1/2 cup chopped fresh parsley

Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes or until browned, stirring frequently. Remove beef from pan, reserving 1 tablespoon of drippings in pan. Add onion and garlic to pan; sauté 2 minutes or until onion begins to brown. Add tomato paste; cook 1 minute, stirring frequently. Add broth; bring to a boil. Return meat to pan. Add potato and next 7 ingredients (through bay leaf); bring to a simmer. Cover and cook 1 hour and 15 minutes or until vegetables are tender, stirring occasionally. Discard rosemary and bay leaf. Stir in salt and pepper. Top with parsley.

CALORIES 329 (21% from fat); FAT 7.5g (sat 2.6g,mono 3.3g,poly 0.4g); IRON 4.3mg; CHOLESTEROL 51mg; CALCIUM 93mg; CARBOHYDRATE 33.3g; SODIUM 630mg; PROTEIN 31.1g; FIBER 4.1g

(52) Kimchi-Style Slaw

This recipe was suggested by Cooking Light to go with the Barbecued Pork Chops. This made the meal extra spicy but may I just say... YUM! I only used 1 tsp garlic (I didn't want dragon breath!) which worked fine. The flavors here were spicy and tangy and even my non-slaw loving husband liked it. (actually, the baby did too, go figure!). Using bagged shredded cabbage made this a super quick side!

---

Kimchi-Style Slaw

Yield: 4 servings
Source: Cooking Light, June 2009

1/4 cup rice wine vinegar
1 to 2 teaspoons Sriracha
2 teaspoons minced garlic
1 teaspoon minced fresh ginger
1 teaspoon canola oil
1 teaspoon kosher salt
1/2 teaspoon sugar
4 cups shredded Napa cabbage
1/2 cup thinly sliced green onions

Combine first 7 ingredients (vinegar through sugar) in a large bowl; stir with a whisk. Add cabbage and green onions; toss to coat.

Print This Recipe

(51) Barbecued Pork Chops

I am officially in love with pork chops on the bone! They end up much more tender than boneless ones, and for me, the tradeoff of a few more calories is worth it!! This recipe was so simple to put together. I wasn't quite sure how the flavors would work - especially that much sesame oil. But it was amazing how much flavor the chops had after just 30 minutes of marinating. They were spicy and sweet and a little smokey all at the same time. Very intriguing!

I will say that I failed to properly do the glaze. OOPS. I was washing dishes while the chops cooked and the sauce simmered. It was so little in the pan and 2 seconds too long = sauce glued to the pan. I was able to save a little bit, though! These are pork chops that I will definitely make again!!

---

Barbecued Pork Chops

A simple 8-ingredient marinade, made with mostly pantry staples, brings out the vibrant flavor of these chops. Pair with kimchi-style slaw for a flavorful duo and a quick cooking dinner solution, ready in about 40 minutes (including a 25-minute marinade).

Yield: 4 servings (serving size: 1 pork chop)
Source: Cooking Light, JUNE 2009

2 tablespoons dark brown sugar
2 tablespoons low-sodium soy sauce
1 tablespoon dark sesame oil
1 tablespoon pineapple juice
2 teaspoons minced fresh garlic
1 1/2 teaspoons sake (rice wine)
1/4 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
4 (4-ounce) bone-in pork chops (about 1/2 inch thick)
Cooking spray
1/4 teaspoon kosher salt
1 teaspoon sesame seeds, toasted

1. Combine first 8 ingredients in a zip-top plastic bag; add pork to bag. Seal; marinate at room temperature 25 minutes.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove pork from bag; reserve marinade. Sprinkle pork with salt. Cook pork 3 minutes on each side or until done. Pour reserved marinade into a small saucepan; bring to a boil. Reduce heat, and simmer 2 minutes or until thickened. Brush pork with reduced marinade; sprinkle with sesame seeds.

CALORIES 195 ; FAT 9.4g (sat 2.5g,mono 3.9g,poly 2.4g); CHOLESTEROL 49mg; CALCIUM 31mg; CARBOHYDRATE 8.9g; SODIUM 433mg; PROTEIN 17.7g; FIBER 0.3g; IRON 1mg

Print This Recipe

Another favorite - Chicken Tetrazzini

This recipe is another one that I make all the time. I love it with all my heart and I recommend it to anyone who will listen!! Just like the stuffed shells, it makes 2 dishes. I love that because I can make one for a friend who's been sick or just had a baby and I can keep the other for us to eat! This also freezes beautifully, so you can freeze one and eat the other right away!

PS: I have made just half a recipe before and that worked out fine (but really, you might as well make 2!)
PPS: Amy's opera note - it's named after opera singer Luisa Tetrazzini!

---

Chicken Tetrazzini

Yield: 2 casseroles, 6 servings each (serving size: about 1 1/3 cups)
Source: Cooking Light Magazine, March 2003

1 tablespoon butter
cooking spray
1 cup finely chopped onion
2/3 cup finely chopped celery
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
3 (8-ounce) packages pre-sliced mushrooms
1/2 cup dry sherry
2/3 cup all-purpose flour
3 (14.5 oz) cans fat-free, less-sodium chicken broth
2 1/4 cups (9 oz) grated fresh parmesan cheese, divided
1/2 cup (4 oz) 1/3-less fat cream cheese
7 cups hot cooked vermicelli (about 1 lb uncooked pasta)
4 cups chopped cooked chicken (about 1.5 lbs)
1 (1-ounce) slice white bread (Amy's note: I used canned breadcrumbs, just estimated the amt.)

1. Preheat oven to 350.

2. Melt butter in large stockpot coated with cooking spray over medium-high heat. Add onion, celery, pepper, salt, and mushrooms; sauté 4 minutes or until mushrooms are tender. Add sherry; cook 1 minute.

3. Lightly spoon flour into a measuring cup; level with a knife. Gradually add flour to pan; cook 3 minutes, stirring constantly (mixture will be thick) with a whisk. Gradually add broth, stirring constantly. Bring to a boil. Reduce heat; simmer 5 minutes, stirring frequently. Remove from heat.

4. Add 1 3/4 cups Parmesan cheese and cream cheese, stirring with a whisk until cream cheese melts. Add the pasta and chicken, and stir until blended. Divide the pasta mixture between 2 (8-inch square) baking dishes coated with cooking spray.

5. Place bread in food processor; pulse 10 times or until coarse crumbs form. Combine breadcrumbs and 1/2 cup Parmesan cheese; sprinkle evenly over pasta mixture.

6. Bake at 350 degrees for 30 minutes or until lightly browned. Remove casserole from oven; let stand 15 minutes.

* To freeze unbaked casserole: Prepare through step 5. Cool completely in refrigerator. Cover with plastic wrap, pressing to remove as much air as possible. Wrap with heavy-duty foil. Store in freezer for up to 2 months.

* To Prepare Frozen Unbaked Casserole: Thaw casserole completely in refrigerator (about 24 hrs). Preheat oven to 350 degrees. Remove foil; reserve foil. Remove plastic wrap; discard wrap. Cover casserole with reserved foil; bake at 350 degrees for 30 minutes. Uncover and bake an additional 1 hour or until golden and bubbly. Let stand 15 minutes.

NUTRITIONAL INFO:
Calories - 380 (29% from fat); fat 12.2 g (sat 6.6, mono 3.4, poly .7); protein 33 g; carb 32.7g; fiber 2g; cholesterol 66 mg; iron 2.8 mg; sodium 964 mg; calcium 319 mg.

Print This Recipe

Four Cheese Stuffed Shells

Well, I have been MIA this week for 2 reasons. First, I didn't cook AT ALL this week. I made food on Sunday and we've been eating off of it all week! Secondly (and more importantly), we didn't have internet all week! SOB! I was lost! Our wireless router/modem took a dive on Monday and we finally got a new one from our friends at Bell South, so we're back in business! YES!

I want to share this recipe with you. It doesn't get a number because it's not new. It's one of the few recipes I've made quite a few times. I'm going to post my abridged version of it (mainly that I don't make my own sauce), but if you'd like to see the original, click here. These shells are easy to put together and only mildly time consuming to stuff. The recipe makes 2 pans, so you can do like I did and give one away (hi Molly!) or put one in the freezer! I love recipes like this!

---

Four Cheese Stuffed Shells

Source: Adapted from a Cooking Light recipe
Yield: 2 casseroles, 5 servings per dish (about 4 shells, and 1/2 C marinara)

This dish goes straight from the freezer to oven - no thawing required. You can also easily vary the filling by adding basil or oregano and a different cheese. (We tried fontina instead of mozzarella and threw in some arugula for a peppery bite.) Make some garlic bread and a green salad and dinner's on.

1 pound jumbo shell pasta (40 shells)
Cooking spray
1 (12-ounce) carton 1% low-fat cottage cheese
1 (15-ounce) carton ricotta cheese
1 cup (4 ounces) shredded Asiago cheese
3/4 cup (3 ounces) grated fresh Parmesan cheese
2 tablespoons chopped fresh chives
2 tablespoons chopped fresh parsley
1/4 teaspoon black pepper
1/4 teaspoon salt
1 (10-ounce) package frozen chopped spinach, thawed and drained
6 cups prepared marinara sauce
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

Cook pasta according to package directions, omitting salt and fat. Drain and set aside.

Preheat oven to 375°.

Coat 2 (13 x 9-inch) baking dishes with cooking spray; set aside.

Place cottage cheese and ricotta cheese in a food processor; process until smooth. Combine cottage cheese mixture, Asiago, and next 6 ingredients (Asiago through spinach).

Spoon or pipe 1 tablespoon cheese mixture into each shell. Arrange half of stuffed shells, seam sides up, in one prepared dish. Pour 3 cups Smoky Marinara over stuffed shells. Sprinkle with 1/2 cup mozzarella. Repeat procedure with remaining stuffed shells, marinara, and mozzarella in remaining prepared dish.

Cover with foil. Bake at 375° for 30 minutes or until thoroughly heated.

To freeze unbaked casserole: Prepare through Step 5. Cover with plastic wrap, pressing to remove as much air as possible. Wrap with heavy-duty foil. Store in freezer for up to 2 months.

To prepare frozen unbaked casserole: Preheat oven to 375º. Remove foil; reserve foil. Remove plastic wrap; discard wrap. Cover frozen casserole with reserved foil; bake at 375º for 1 hour and 10 minutes or until the shells are thoroughly heated.

CALORIES 470 (30% from fat); FAT 15.7g (sat 8.8g,mono 4.7g,poly 0.9g); IRON 3.8mg; CHOLESTEROL 47mg; CALCIUM 508mg; CARBOHYDRATE 52.7g; SODIUM 916mg; PROTEIN 28.3g; FIBER 5.3g

Print This Recipe

(50) Corned Beef and Cabbage Dinner

I have never in my life cooked corned beef, but my husband requested it specifically, so how could I say no?! (Just so you know, my husband NEVER requests food. When I ask what he wants for dinner this week, he says 'whatever!'... SO not helpful! LOL I always tell him they don't sell packages of "whatever" at Publix!)

But I digress... This recipe was kind of a pain in the fact that there were too many pots and pans for my liking, but I really enjoyed the meal. The topping on the corned beef = awesome! The cabbage was really mild and the potatoes were nice and tangy - the perfect offset to the salty flavors! Once a year, I'll suffer the dishes! Happy St. Patty's Day a little early!

PS: I know I said I was making soda bread, but that just didn't happen. Boo!

---

Corned Beef and Cabbage Dinner

Source: Cooking Light, MARCH 2003
Yield: 8 servings (serving size: 3 ounces beef, about 1 1/2 cups cabbage, and about 1 1/3 cups potatoes)

1 (4-pound) cured corned beef brisket, trimmed
16 cups water
2 cups chopped onion
1 cup chopped celery
1 cup chopped carrot
1 1/2 teaspoons pickling spice
3 garlic cloves, peeled
Cooking spray
1 tablespoon caraway seeds
1 (2 1/2-pound) head green cabbage, cored and cut into 1-inch strips
4 pounds small red potatoes, quartered
2 tablespoons chopped fresh parsley
2 teaspoons butter
2 teaspoons grated lemon rind
2 teaspoons fresh lemon juice
1/8 teaspoon black pepper
1/2 cup dry breadcrumbs
1 (5-ounce) jar prepared horseradish, drained and squeezed dry
3 tablespoons Dijon mustard

Place brisket in a large stockpot; add water and next 5 ingredients (water through garlic). Bring to a boil. Cover, reduce heat, and simmer 3 hours. Remove brisket from pot.

Place brisket on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Strain cooking liquid through a colander into 2 large bowls; discard solids. Return liquid to pot. Add caraway seeds and cabbage; bring to a boil. Reduce heat; simmer 20 minutes. Drain.

While cabbage is cooking, place potatoes in a large Dutch oven. Cover with water. Bring to a boil; cook 20 minutes or until tender. Drain. Return potatoes to pan. Stir in parsley, butter, rind, juice, and pepper; toss to coat.

Preheat broiler.

Combine breadcrumbs and horseradish. Spread mustard over one side of brisket. Press breadcrumb mixture onto mustard. Broil 3 minutes or until lightly browned. Serve brisket with cabbage and potatoes.

CALORIES 321 (41% from fat); FAT 14.5g (sat 4.6g,mono 6.5g,poly 0.8g); IRON 4.3mg; CHOLESTEROL 86mg; CALCIUM 11mg; CARBOHYDRATE 27.6g; SODIUM 927mg; PROTEIN 22.8g; FIBER 10g

Print This Recipe

(41) French Onion Burgers

For all of the cooking that I do, one of the things that I do NOT own is a cast iron skillet. I used to have one, but I have no idea where it came from (a roommate or old boyfriend, likely) and it was rusty. YUCK. I need to buy myself one for recipes just like this.... anybody have one they love?

In any case, I just used my grill pan, which worked fine! The burgers were nice and crispy on the outside and juicy on the inside. I was not sure about the salting step and the burgers were a touch salty for my taste. I can appreciate what the salt does (helps the crust form), so I'd just cut it down a little next time. We really liked this recipe and I will repeat it!

Oh and for your diet minded people out there - you must fight the temptation to buy leaner beef!!!! Did you hear me?! You need ground round. That's 85/15. No leaner or your burgers will crumble. Ok!? :) It's worth it, I promise!

---

French Onion Burgers

Source: Cooking Light, MARCH 1997
Yield: 4 servings

2 teaspoons vegetable oil
2 cups chopped onion
1 pound ground round
1/4 teaspoon pepper
1 large egg white, lightly beaten
1 teaspoon salt
4 (1 1/2-ounce) French bread rolls or hamburger buns, split and toasted
4 teaspoons fat-free French or blue cheese salad dressing

Heat oil in a 12-inch cast-iron skillet over medium-high heat. Add onion; sauté 10 minutes or until tender. Spoon onion into a bowl; let cool.

Add beef, pepper, and egg white to onion, and stir well. Divide beef mixture into 4 equal portions, shaping into 3/4-inch-thick patties.

Sprinkle salt evenly over surface of skillet. Heat salt in skillet over high heat 2 minutes. Add patties; cook 5 minutes on each side or until done. Place patties on bottom halves of rolls; top each with 1 teaspoon French dressing and top halves of buns.

CALORIES 340 (21% from fat); FAT 7.8g (sat 2.4g,mono 3g,poly 1.8g); IRON 3.5mg; CHOLESTEROL 66mg; CALCIUM 40mg; CARBOHYDRATE 33.1g; SODIUM 957mg; PROTEIN 31.6g; FIBER 2.3g

Print this recipe

(40) Roasted Cauliflower with Fresh Herbs and Parmesan

Cauliflower is one of those things I don't cook very often. I love it, though, and it was on sale this week, so voila - here we have Roasted Cauliflower. I made half the serving, using only 1 head of cauliflower. I cut the florets too small, so take a note from me - medium to large florets!! The flavor was OUTSTANDING. I found myself standing over the bowl with a fork! I am going to make this again soon and will try it with dried herbs, which would be even quicker! This is a 5 star, 2 thumbs up dish! MEOW!

---

Roasted Cauliflower with Fresh Herbs and Parmesan

Source: Cooking Light, NOVEMBER 2005
Yield: 8 servings (serving size: about 1 cup)

Use any fresh herbs you have on hand for this holiday recipe. While parsley, tarragon, and thyme make a nice combination, you can also try sage, chives, and rosemary.

12 cups cauliflower florets (about 2 heads)
1 1/2 tablespoons olive oil
1 tablespoon chopped fresh parsley
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh tarragon
3 garlic cloves, minced
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Preheat oven to 450°.

Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

CALORIES 89 (35% from fat); FAT 3.5g (sat 0.8g,mono 2.1g,poly 0.4g); IRON 1.1mg; CHOLESTEROL 2mg; CALCIUM 83mg; CARBOHYDRATE 12.1g; SODIUM 251mg; PROTEIN 5.2g; FIBER 5.4g

(39) Indonesian Chicken

I'm feeling the winter blahs and while I can't force warm weather (I WISH!), I could get some summer vibes into dinner by grilling! I expected this to be super spicy, but it was not. Next time - HOT SAUCE! :) But you know I like it spicy! Anyway, it was pretty easy to put this together and was mild, but flavorful. With each bite, you got another hint of lime, or ginger, or garlic. YUM!

PS:  No picture. You don't need to see a piece of grilled chicken. You've seen one, you've seen them all!!

---

Indonesian Chicken

Source: Cooking Light, AUGUST 2001
Yield: 4 servings (serving size: 1 chicken breast half)

"This recipe is one of my favorites because it's simple to make, tastes delicious, and is healthy. I have yet to find anyone who doesn't like it. I like to double the recipe and enjoy the leftovers. I prefer spicy food, so sometimes I'll add a dash of hot sauce. For friends who don't like spicy food, I just stick to the recipe. To get the best flavor, poke the chicken with a fork so it can really absorb the marinade."

1 teaspoon crushed red pepper
1 tablespoon grated peeled fresh ginger
2 tablespoons fresh lime juice
2 tablespoons hoisin sauce
1 tablespoon low-sodium soy sauce
3 garlic cloves, minced
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray

Prepare grill.

Combine first 6 ingredients in a large zip-top plastic bag; add chicken to bag. Seal and marinate in refrigerator 30 minutes. Remove chicken from bag; discard marinade.

Place the chicken on grill rack coated with cooking spray, and grill for 5 minutes on each side or until the chicken is done.

CALORIES 158 (19% from fat); FAT 3.3g (sat 0.9g,mono 1.1g,poly 0.8g); IRON 1mg; CHOLESTEROL 73mg; CALCIUM 19mg; CARBOHYDRATE 3.8g; SODIUM 238mg; PROTEIN 26.9g; FIBER 0.3g

(38) Pasta e Fagioli

I know I say that a lot of the recipes I cook are quick and easy, but this one should be put at the top of the list! There was nothing difficult about this. I minced my own garlic, which took 2 seconds as did opening the cans. Soooo, easy!!

I used regular spicy Italian sausage (not turkey - the plain was on sale!) and used 2 links. It was plenty spicy - certainly didn't need any extra red pepper! If you don't like spice, go for the sweet Italian sausage and add red pepper flakes until the heat is right for you! I wasn't sure if this was going to be filling enough, but it definitely was! We give this two thumbs up for sure!

---

Pasta e Fagioli

Source: Cooking Light, OCTOBER 2000
Yield: 6 servings (serving size: 1 cup)

1 tablespoon olive oil
6 ounces hot turkey Italian sausage
1 1/2 tablespoons bottled minced garlic
1 cup water
1 (16-ounce) can fat-free, less-sodium chicken broth
1 (8-ounce) can no-salt-added tomato sauce
1 cup uncooked small seashell pasta (about 4 ounces)
1/2 cup grated Romano cheese, divided
1 1/2 teaspoons dried oregano
1/4 teaspoon salt
1/4 teaspoon white pepper
2 (15-ounce) cans cannellini beans or other white beans, drained
Minced fresh parsley (optional)
Crushed red pepper (optional)

Heat the oil in a large saucepan over medium-high heat. Add sausage and garlic; sauté 2 minutes or until browned, stir-ring to crumble. Add water, broth, and tomato sauce; bring to a boil. Stir in pasta, 1/4 cup cheese, oregano, salt, pepper, and beans; bring to a boil. Cover, reduce heat, and simmer for 8 minutes or until pasta is done. Let stand 5 minutes; sprinkle with 1/4 cup cheese. Garnish each serving with parsley and red pepper, if desired.

CALORIES 353 (26% from fat); FAT 10.2g (sat 3.1g,mono 4.1g,poly 2.3g); IRON 4.5mg; CHOLESTEROL 34mg; CALCIUM 177mg; CARBOHYDRATE 45.6g; SODIUM 742mg; PROTEIN 20.5g; FIBER 4.5g

(37) Shrimp and Broccoli Stir-Fry

Another excellent quickie for a weeknight dinner! I have to take this moment to tell you that I DESPISE garlic in the jar! Use the real stuff (ginger, too!) - it's so worth it! I used 4 cloves of garlic to get 1 Tbsp of minced. The sauce was not runny, but just sticky enough (like you get at the local Chinese place!) and very flavorful! If you don't like spicy things, cut the red pepper flakes down to 1/8th of a tsp.

I served this over rice and with some mini-eggrolls.  In the time it took the rice to cook, this dish was ready! This is a repeater for sure!

---

Shrimp and Broccoli Stir-Fry

Source: Cooking Light, JANUARY 2008
Yield: 4 servings (serving size: 1 cup)

Stir-fry a zesty shrimp dish for a quick weeknight dinner. Spoon over basmati or jasmine rice. Try the recipe with chicken or steak, too.

1/4 cup fat-free, less-sodium chicken broth
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
1/2 teaspoon dark sesame oil
1/4 teaspoon crushed red pepper
1 tablespoon canola oil, divided
1 tablespoon minced peeled fresh ginger
1 tablespoon bottled minced garlic
1 pound peeled and deveined large shrimp
1/4 teaspoon salt
4 cups small broccoli florets
1 cup vertically sliced onion

Combine first 6 ingredients in a small bowl, stirring with a whisk.

Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt. Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp mixture from the pan.

Add remaining 1 teaspoon canola oil to pan. Add broccoli and onion to pan; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp mixture and broth mixture to pan; cook 1 minute or until thickened, stirring constantly.

CALORIES 220 (27% from fat); FAT 6.7g (sat 0.8g,mono 2.4g,poly 1.9g); IRON 3.6mg; CHOLESTEROL 172mg; CALCIUM 105mg; CARBOHYDRATE 11.8g; SODIUM 577mg; PROTEIN 26.2g; FIBER 2.8g

(36) Barbecue-Rubbed Pork Chops

This is one of those 5-star recipes that you would never think would be a 5-star recipe!! The flavors of the rub are so complex - smokey, sweet, spicy, all rolled in to one. We grilled the pork chops on the grill, vs. the stove top (which I am sure would have been fine too!). Super quick and so so good!! I highly recommend this recipe!

---

Barbecue-Rubbed Pork Chops

Yield: 4 servings (serving size: 1 pork chop)
Source: Cooking Light Magazine, April 2007

These tasty chops use spices that can all be found in your pantry, making them a great choice for busy weeknights.

1 tablespoon light brown sugar
1 teaspoon salt
1 teaspoon paprika
1 teaspoon chili powder
3/4 teaspoon garlic powder
3/4 teaspoon ground cumin
1/4 teaspoon dry mustard
1/8 teaspoon ground allspice
1/8 teaspoon ground red pepper
4 (6-ounce) bone-in center-cut loin pork chops, trimmed (about 1/2 inch thick)
Cooking spray

Combine first 9 ingredients; rub over both sides of pork. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add pork; cook for 2 minutes on each side. Reduce heat to medium, and cook for 8 minutes or until done, turning occasionally. Remove from pan; let stand 5 minutes.

CALORIES 277 (34% from fat); FAT 10.5g (sat 3.8g,mono 4.7g,poly 0.8g); IRON 1.4mg; CHOLESTEROL 105mg; CALCIUM 48mg; CARBOHYDRATE 4.3g; SODIUM 669mg; PROTEIN 38.8g; FIBER 0.5g

(33) Creamy Cajun Shrimp Linguine

Oh my heavens, this was good!! This truly took less than 30 minutes to prepare and was so yummy! I have a salt-free creole seasoning blend that I made at some point in the last year (I don't remember when, or why, but it's good!) and I used that. Any salt-free cajun seasoning would work, though. It was adequately spicy, but not on fire. The serving size was very generous and it didn't taste light at all!! My favorite kind of recipe, really!!

My only suggestion is to save a little bit of the pasta water for emergency purposes. I left the pot on a touch too long after adding the half and half and if I had saved the water (which I did not), I could have used a little splash of that in with the cream (or more cream, which defeats the purpose of light!). In any case, it was delish and I will make this again!!

---

Creamy Cajun Shrimp Linguine

Source: Cooking Light, September 2006
Yield: 4 servings (serving size: 1 1/2 cups)

Shrimp and pasta combine with a creamy sauce for a quick and delicious dish. Round out the meal with a Caesar salad.

1 cup water
1 (14-ounce) can fat-free, less-sodium chicken broth
6 ounces uncooked linguine
1 pound medium shrimp, peeled and deveined
1 1/2 tablespoons butter
1 (8-ounce) package presliced mushrooms
1 large red bell pepper, cut into (1/4-inch-thick) slices
2 teaspoons all-purpose flour
1 teaspoon Cajun seasoning
1/4 teaspoon salt
2/3 cup half-and-half
1/4 cup chopped fresh flat-leaf parsley

Combine 1 cup water and broth in a Dutch oven; bring to a boil. Break pasta in half; add to pan. Bring mixture to a boil. Cover, reduce heat, and simmer for 8 minutes. Add shrimp to pan. Cover and simmer for 3 minutes or until shrimp are done; drain.

Melt butter in a large skillet over medium-high heat. Add mushrooms and pepper to pan; sauté 4 minutes or until moisture evaporates. Add flour, seasoning, and salt to pan; sauté 30 seconds. Stir in half-and-half; cook 1 minute or until thick, stirring constantly. Remove from heat. Add pasta mixture and parsley to pan; toss.

CALORIES 365 (27% from fat); FAT 10.9g (sat 5.9g,mono 2.7g,poly 0.8g); IRON 4.1mg; CHOLESTEROL 194mg; CALCIUM 101mg; CARBOHYDRATE 38.1g; SODIUM 685mg; PROTEIN 27.4g; FIBER 2.2g

(32) Broccoli and Cheese Soup

I was looking for something quick and warm tonight for dinner. I was expecting the soup to be a bit thicker and after reading some of the reviews on CL's website, I apparently was not the only one. Many readers suggested using only 2c of milk and also maybe using 5 oz of Velveeta and 3oz of shredded sharp cheddar for a stronger cheese flavor.

This soup was incredibly mild and flavorful, just as written. The broccoli (I used fresh) was very tender and hit the spot for me. So don't be afraid to make it just as written, if you don't like experimenting! It's not a super filling bowl of soup, but with a sandwich or a baked potato, it would be a perfect light supper! The baby liked it and so did I. I will make this again for sure.

PS: I don't think the blender step is a must, so if you don't have one or are lazy, you can skip it without stressing out :)

---

Broccoli and Cheese Soup

Add voluptuous texture to a low-calorie soup by using processed cheese, which melts beautifully. Mix a small portion of the soup in the blender to add body.

Source: Cooking Light Magazine, January 2002
Yield: 6 servings (1 1/3 cup each)

Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

CALORIES 203 (28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 24mg; CALCIUM 385mg; CARBOHYDRATE 21.7g; SODIUM 897mg; PROTEIN 15.6g; FIBER 2.9g

(29) Chicken and Sausage Gumbo

This was our Superbowl meal - ready to cheer on the Saints to victory!! It was pretty easy to put together, very filling and very tasty. It wasn't spicy enough for my liking, so I added more Tabasco. I will make this again for sure!

---

Chicken and Sausage Gumbo

Yield: 6 servings (serving size: 1 2/3 cups gumbo and 1/2 cup rice)
Source: Cooking Light, JUNE 2007

1/4 cup all-purpose flour (about 1 ounce)
2 tablespoons olive oil
2 1/2 cups finely chopped yellow onion (1 large)
1 1/2 cups finely chopped green bell pepper (1 large)
1 cup finely chopped celery
3 garlic cloves, minced
1 1/2 pounds skinless, boneless chicken breast, cut into 1 1/2-inch pieces
8 ounces light smoked sausage, cut into 1-inch pieces (such as Healthy Choice brand)
2 (14 1/2-ounce) cans no-salt-added organic diced tomatoes
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/4 teaspoon Worcestershire sauce
2 bay leaves
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon hot sauce
3 cups hot cooked rice

Place flour in a large Dutch oven over medium heat; cook 20 minutes or until light brown, stirring constantly with a whisk. (If flour browns too fast, remove pan from heat; stir constantly until it cools down.) Remove flour from pan, and set aside.

Add oil to pan. Stir in onion, bell pepper, and celery; cook 10 minutes or until onion is tender, stirring frequently. Stir in garlic; cook 30 seconds. Remove onion mixture from pan; set aside.

Increase heat to medium-high; add chicken and sausage to pan. Cook 4 minutes or until chicken is done; return onion mixture to pan. Remove pan from heat. Sprinkle reserved flour over chicken mixture; stir well. Return pan to medium heat. Drain 1 can tomatoes; stir in 1 can drained tomatoes and 1 can undrained tomatoes. Cook 2 minutes, stirring constantly. Add broth, Worcestershire, and bay leaves; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 30 minutes, stirring occasionally. Discard bay leaves. Stir in salt, black pepper, and hot sauce. Serve over rice.

CALORIES 419 (20% from fat); FAT 9.2g (sat 2.1g,mono 4.2g,poly 1.1g); IRON 3.5mg; CHOLESTEROL 82mg; CALCIUM 42mg; CARBOHYDRATE 44.2g; SODIUM 888mg; PROTEIN 35.8g; FIBER 3.3g

(23) Make-Ahead Breakfast Casserole

As I mentioned last night, this was pretty easy to put together (about 20 minutes start to finish). Look for the tube of turkey sausage in the freezer section. I haven't eaten in quite a while and it was surprisingly tasty!! I had to cook the casserole about 10 minutes longer than written because it was still really wet in the center.

I have to admit, one serving was a tease! I wanted more! This was really good and I will make it again. You could serve 4 good size servings for weekend guests or put this on a brunch spread with other goodies. Did I mention this was good!? YUM!

---

Make-Ahead Breakfast Casserole

Yield: 6 servings (serving size: about 1 cup)
Source: Cooking Light Magazine, May 2007

8 ounces ciabatta bread, cut into 1-inch cubes
Cooking spray
1 pound turkey breakfast sausage
1/2 cup chopped green onions
1 1/4 cups fat-free milk
1 cup (4 ounces) reduced-fat shredded sharp cheddar cheese
2 large eggs
1 (8-ounce) carton egg substitute
2 tablespoons chopped fresh parsley

Preheat oven to 400°.

Arrange bread cubes in a single layer on a baking sheet. Bake at 400° for 8 minutes or until toasted.

Heat a medium skillet over medium-high heat. Coat pan with cooking spray. Add sausage to pan; cook 6 minutes or until browned, stirring to crumble. Combine sausage, bread, and onions in a large bowl. Combine milk, cheese, eggs, and egg substitute in a medium bowl, stirring with a whisk. Add milk mixture to bread mixture, tossing to coat bread. Spoon mixture into a 2-quart baking dish coated with cooking spray. Cover and refrigerate 8 hours or overnight.

Preheat oven to 350°.

Uncover casserole. Bake at 350° for 50 minutes or until set and lightly browned. Sprinkle with parsley; serve immediately.

CALORIES 344 (28% from fat); FAT 10.8g (sat 4.2g,mono 2.2g,poly 1g); IRON 3.3mg; CHOLESTEROL 123mg; CALCIUM 227mg; CARBOHYDRATE 26.4g; SODIUM 983mg; PROTEIN 28.7g; FIBER 1g

(18) Fiesta Rice

I have a recipe that I normally use when I want a zesty Mexican side dish. I decided to try this one because we've been on a brown rice kick lately. This took a while to cook, but was DELISH and very filling. I will make this again!

---

Fiesta Rice

Yield: 8 servings (serving size: 1 cup)
Source: Cooking Light, May 2007

2 teaspoons olive oil
1 (10-ounce) package frozen whole-kernel corn, thawed
1 tablespoon butter
1 cup chopped green onions
1 1/2 cups uncooked brown rice
1 teaspoon ground cumin
1 teaspoon minced garlic
2 cups fat-free, less-sodium chicken broth
1/8 teaspoon freshly ground black pepper
Dash of salt
1 (14.5-ounce) can diced tomatoes with chiles, undrained
1 (15-ounce) can black beans, rinsed and drained
1/2 cup chopped fresh cilantro
1 tablespoon fresh lime juice

Heat oil in a medium saucepan over medium-high heat. Add corn to pan; cook 10 minutes or until corn starts to brown, stirring occasionally. Remove from pan. Set aside.

Melt butter in pan. Add onions; sauté 5 minutes or until tender. Stir in rice, cumin, and garlic; cook 1 minute. Add chicken broth, black pepper, salt, and diced tomatoes to pan; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Remove from heat; stir in reserved corn and beans. Cover and let stand 10 minutes. Stir in cilantro and juice.

CALORIES 226 (16% from fat); FAT 3.9g (sat 1.3g,mono 1.7g,poly 0.7g); IRON 2.1mg; CHOLESTEROL 4mg; CALCIUM 52mg; CARBOHYDRATE 43.5g; SODIUM 354mg; PROTEIN 6.6g; FIBER 4.9g

(17) Slow-Roasted Pork Tacos

This is like crock-pot pulled pork, but in the oven. I ended up roasting the pork closer to 4 hrs - another use for my favorite Le Creuset :) I wanted SO BADLY to pour my prized bottle of Carolina BBQ Sauce over the pork, but I restrained myself! I cooked the night before we were going to eat these, shredded (It was VERY tender!!), stirred in the cilantro and then put it in the fridge.

For my taste, this needed something else on the pork. I should have made a good pico de gallo or homemade salsa. I had a jar of green salsa, so that and a dash of hot sauce made the tacos complete!!

---

Slow-Roasted Pork Tacos

Yield: 10 servings (serving size: 2 tacos)
Source: Cooking Light Magazine, October 2000

This simple recipe was inspired by the traditional kalua pork of Hawaii, for which a whole pig is rubbed thoroughly with salt and baked in an underground pit. In this dish, the salt combines with the slow cooking to make the pork incredibly tender and flavorful. Don't use a leaner cut of pork, such as pork loin or tenderloin, or the meat will be dry. These tacos are also terrific with a mango or other fruit salsa.

3 1/2 pounds Boston Butt pork roast
3 tablespoons kosher salt
20 (6-inch) corn tortillas
1/4 cup minced fresh cilantro
10 lime wedges

Preheat oven to 275°.

Trim fat from roast; rub surface of roast with salt. Place meat in a large Dutch oven; cover and place in oven. Cook for 3 hours or until pork falls apart when pressed with the back of a fork. Remove from oven; let stand, covered, 15 minutes. Remove meat from bones, and shred with 2 forks. Set aside.

Warm tortillas according to package directions. Fill each tortilla with about 1 1/2 ounces pork; serve with cilantro and lime wedges.

CALORIES 333 (40% from fat); FAT 14.9g (sat 4.9g,mono 6.4g,poly 2.2g); IRON 2.2mg; CHOLESTEROL 88mg; CALCIUM 97mg; CARBOHYDRATE 23.4g; SODIUM 486mg; PROTEIN 25.9g; FIBER 2.7g

(12) Chicken Green Chili with White Beans

This recipe was a total hit in my book!! I couldn't find Anaheim chiles (ack!) so I bought poblanos. Delish! This soup was not spicy at all (I cleaned the seeds/ribs out of the peppers very carefully), but it was very flavorful. It was the PERFECT consistency/texture. The soft beans and the soft chicken with a swirl of the creamy sour cream = heaven in my mouth!!! I can't wait to eat these leftovers!

PS: I used olive oil instead of peanut oil. I wanted the baby to be able to eat some of this. It was fine. So if you don't have any peanut oil, just use what's on hand!

---

Chicken Green Chili with White Beans

Yield: 6 servings
Source: Cooking Light Magazine, October 2004

Our kitchen has found that Anaheim chiles run the gamut from mild to fairly hot.

6 Anaheim chiles
1 tablespoon peanut oil
3 chicken leg quarters, skinned (about 1 3/4 pounds)
1 3/4 cups chopped onion
4 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
2 cups water, divided
1 1/2 teaspoons ground cumin
1 (15.5-ounce) can cannellini beans (such as Goya) or other white beans, rinsed and drained
3 tablespoons all-purpose flour
1 teaspoon salt
3 tablespoons reduced-fat sour cream
6 lime slices

Preheat broiler.

Cut chiles in half; discard seeds and membranes. Place halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 5 minutes or until blackened. Place in a heavy-duty zip-top plastic bag; seal. Let stand 15 minutes. Peel chiles; discard skins. Chop chiles.

Heat oil in a large Dutch oven over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove chicken from pan. Add onion and garlic, and sauté 6 minutes or until browned, stirring frequently. Return chicken to pan. Add broth, 1 1/2 cups water, and cumin; bring to a simmer. Cook 20 minutes or until chicken is done. Remove chicken; cool slightly. Remove chicken from bones; cut meat into bite-sized pieces. Discard bones. Add chicken to pan; stir in chopped chiles and beans.

Combine 1/2 cup water and flour, stirring with a whisk. Stir into chicken mixture. Bring to a simmer; cook 15 minutes. Stir in salt. Spoon about 1 1/2 cups soup into each of 6 bowls; top each serving with 1 1/2 teaspoons sour cream. Serve with lime slices.

CALORIES 248 (20% from fat); FAT 5.6g (sat 1.5g,mono 1.9g,poly 1.4g); IRON 3.2mg; CHOLESTEROL 45mg; CALCIUM 87mg; CARBOHYDRATE 25.1g; SODIUM 903mg; PROTEIN 19.1g; FIBER 4.8g

(11) Bacon-Cheddar Corn Muffins

This recipe had mixed reviews on the Cooking Light website. I wanted to try the muffins, however, and form my own opinion. This is a 3 star recipe. It was fine. We'll eat them, but they're not great. I would not serve these to company. I needed a really strong bacon flavor and didn't get that at all. What you get is a standard corn muffin. Nothing wrong with that, just not what I signed up for!!

---

Bacon-Cheddar Corn Muffins

Yield: 12 servings (serving size: 1 muffin)
Source: Cooking Light Magazine, July 2007

Use extrasharp cheese for the most intense flavor. These muffins are great for breakfast or with soup; split and toast leftovers.

Cooking spray
1 1/2 cups all-purpose flour (about 6 3/4 ounces)
1/2 cup yellow cornmeal
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon sugar
1/2 teaspoon salt
1 cup fat-free milk
2 tablespoons lemon juice
2 tablespoons butter, melted
1 large egg
1/2 cup (2 ounces) shredded extrasharp cheddar cheese
4 center-cut bacon slices, cooked and crumbled

Preheat oven to 400°.

Place 12 paper muffin cup liners in muffin cups. Coat liners with cooking spray; set aside.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through salt) in a large bowl; make a well in center of mixture.

Combine milk and juice in a medium bowl; let stand 2 minutes (milk will curdle). Add butter and egg; stir well to combine. Add to flour mixture, stirring just until moist. Stir in cheese and bacon. Spoon batter evenly into prepared muffin cups. Bake at 400° for 17 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.

CALORIES 142 (30% from fat); FAT 4.8g (sat 2.6g,mono 1.5g,poly 0.3g); IRON 1.1mg; CHOLESTEROL 30mg; CALCIUM 88mg; CARBOHYDRATE 19.1g; SODIUM 342mg; PROTEIN 5.2g; FIBER 0.6g