Ingredients

• 1 1/2  cups  boiling water
• 1/2  cup  dried porcini mushrooms (about 1/2 ounce)
• 1  (14-ounce) can less-sodium beef broth
• Cooking spray
• 1  cup  uncooked Arborio rice or other short-grain rice
• 3/4  cup  chopped shallots
• 2  garlic cloves, minced
• 1/2  cup  dry white wine
• 1/4  cup  (2 ounces) grated Parmigiano-Reggiano cheese
• 1/4  cup  (1 ounce) mascarpone cheese
• 1  tablespoon  chopped fresh or 1 teaspoon dried thyme
• 1/2  teaspoon  salt
• 1/2  teaspoon  freshly ground black pepper

Preparation

Combine boiling water and mushrooms; let stand 10 minutes or until soft. Drain through a colander over a bowl. Reserve 1 1/4 cups soaking liquid, and chop mushrooms.

Bring soaking liquid and broth to a simmer in a small saucepan (do not boil). Keep broth mixture warm over low heat.

Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add rice, shallots, and garlic; sauté 5 minutes. Add wine, and cook until liquid evaporates (about 2 minutes).

Add 1 cup broth mixture to rice mixture; cook over medium heat 5 minutes or until the liquid is nearly absorbed, stirring occasionally. Add remaining broth mixture, 1/2 cup at a time, stirring occasionally until each portion of broth mixture is absorbed before adding the next (about 25 minutes total). Add mushrooms, cheeses, thyme, salt, and pepper; stir gently just until the cheese melts. Serve warm.

Nutritional Information

Calories:

198 (28% from fat)

Fat:

6.1g (sat 3.2g,mono 1g,poly 0.3g)

Protein:

8.9g

Carbohydrate:

27g

Fiber:

1.2g

Cholesterol:

15mg

Iron:

1.9mg

Sodium:

449mg

Calcium:

113mg

Ingredients

• 1  can (14 oz.) coconut milk
• 1  can (14 oz.) reduced-sodium chicken broth
• 6  quarter-size slices fresh ginger
• 1  stalk fresh lemongrass, cut in 1-in. pieces
• 1  pound  boned, skinned chicken breast or thighs, cut into 1-in. chunks
• 1  cup  sliced mushrooms
• 1  tablespoon  fresh lime juice
• 1  tablespoon  Thai or Vietnamese fish sauce (nuoc mam or nam pla)
• 1  teaspoon  sugar
• 1  teaspoon  Thai chili paste
• 1/4  cup  fresh basil leaves
• 1/4  cup  fresh cilantro

Preparation

In a medium saucepan, combine coconut milk, broth, ginger, and lemongrass and bring to boil over high heat. Add chicken, mushrooms, lime juice, fish sauce, sugar, and chili paste. Reduce heat and simmer until chicken is firm and opaque, 5 to 10 minutes. Discard lemongrass. Garnish servings with basil and cilantro.

Note: Nutritional analysis is per 1 1/2-cup serving.

Nutritional Information

Calories:

357 (63% from fat)

Protein:

29g

Fat:

25g (sat 19)

Carbohydrate:

7.2g

Fiber:

0.5g

Sodium:

484mg

Cholesterol:

79mg

Ingredients

• 1  tablespoon  fennel seeds, crushed
• 1  tablespoon  chopped fresh rosemary
• 1  teaspoon  freshly ground black pepper
• 1/4  teaspoon  salt
• 6  garlic cloves, minced
• 1  (12-ounce) French-cut rack of lamb, trimmed (6 ribs)
• Cooking spray
• Rosemary sprigs (optional)

Preparation

Preheat oven to 475°.

Combine first 5 ingredients in a small bowl. Rub lamb evenly with garlic mixture; place on a broiler pan coated with cooking spray. Bake at 475° for 15 minutes or until a thermometer registers 145° (medium-rare) to 160° (medium). Garnish with rosemary sprigs, if desired.

Nutritional Information

Calories:

227 (49% from fat)

Fat:

12.3g (sat 5.5g,mono 5g,poly 0.5g)

Protein:

23.1g

Carbohydrate:

5.2g

Fiber:

1.6g

Cholesterol:

72mg

Iron:

2.8mg

Sodium:

354mg

Calcium:

68mg

Yield

4 servings (serving size: 1 breast and 2 tablespoons sauce)

Ingredients

• 1/2  cup  fat-free, less-sodium chicken broth
• 1/2  cup  balsamic vinegar
• 2  teaspoons  honey
• 1  tablespoon  butter
• 1  tablespoon  vegetable oil
• 4  (5-ounce) skinless, boneless chicken breast halves (I used a package of boneless, skinless thighs.  I think there were 7 in there)
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1/4  cup  all-purpose flour
• 2  tablespoons  finely chopped shallots (didn’t have a shallot on hand so I used red onion)
• Chopped parsley (optional)

Preparation

Combine broth, vinegar, and honey.

Melt butter and oil in a large nonstick skillet over low heat.

While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.

Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown. Add chicken to pan; cook 4 minutes on each side or until golden brown. Remove chicken from pan; keep warm. Add shallots, and sauté 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil, and cook until reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired.

Nutritional Information

Calories:

269 (27% from fat)

Fat:

8.1g (sat 2.7g,mono 2g,poly 2.5g)

Protein:

34g

Carbohydrate:

13.1g

Fiber:

0.2g

Cholesterol:

90mg

Iron:

1.7mg

Sodium:

331mg

Calcium:

29mg

Ingredients

• 2  teaspoons  olive oil
• 1  cup  prechopped onion
• 1/2  cup  prechopped green bell pepper  (I don’t like green pepper so I skipped it)
• 2  teaspoons  bottled minced garlic  (I minced three cloves of garlic)
• 3/4  cup  water
• 2  tablespoons  tomato paste
• 2  teaspoons  chili powder
• 2  teaspoons  ground cumin
• 1/4  teaspoon  black pepper
• 1  (15 1/2-ounce) can garbanzo beans, rinsed and drained
• 1  (15 1/2-ounce) can red kidney beans, rinsed and drained
• 1  (15 1/2-ounce) can black beans, rinsed and drained
• 1  (14 1/2-ounce) can organic vegetable broth (such as Swanson Certified Organic)  (I used low-sodium chicken broth)
• 1  (14 1/2-ounce) can no-salt-added diced tomatoes, undrained
• 1  tablespoon  yellow cornmeal
• 1/4  cup  chopped fresh cilantro  (didn’t have it, didn’t add it)
• 6  tablespoons  reduced-fat sour cream

Preparation

Heat olive oil in a large saucepan over medium-high heat. Add onion, bell pepper, and garlic to pan; sauté 3 minutes. Stir in 3/4 cup water and next 9 ingredients (through diced tomatoes); bring to a boil. Reduce heat, and simmer 8 minutes. Stir in cornmeal; cook 2 minutes. Remove from heat; stir in cilantro. Serve with sour cream.

Nutritional Information

Calories:

180 (25% from fat)

Fat:

4.9g (sat 1.5g,mono 1.7g,poly 0.3g)

Protein:

8.4g

Carbohydrate:

29.5g

Fiber:

8.6g

Cholesterol:

5mg

Iron:

2.3mg

Sodium:

714mg

Calcium:

86mg

Ingredients

• 1 1/4  cups  uncooked orzo (rice-shaped pasta)
• 3  cups  chopped grilled chicken breast strips  (I used thighs)
• 1 1/2  cups  trimmed arugula  (I used spinach)
• 1  cup  grape tomatoes, halved
• 1/2  cup  chopped red bell pepper
• 1/4  cup  prechopped red onion
• 2  tablespoons  chopped fresh basil
• 1  teaspoon  chopped fresh oregano
• 2  tablespoons  red wine vinegar
• 1  tablespoon  extravirgin olive oil
• 1/8  teaspoon  salt
• 1/8  teaspoon  black pepper
• 6  tablespoons  (1 1/2 ounces) crumbled goat cheese  (I thought I had it on hand but it turns out it was Feta.  Still tasted great though)

Preparation

1. Cook pasta according to package directions, omitting salt and fat; drain well.

2. Combine pasta, chicken, and the next 6 ingredients (through oregano) in a large bowl; toss well.

3. Combine vinegar, oil, salt, and black pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over pasta mixture; toss well to coat. Sprinkle with cheese.

Nutritional Information

Calories:

295 (23% from fat)

Fat:

7.7g (sat 2.9g,mono 2.8g,poly 1.1g)

Protein:

24.4g

Carbohydrate:

32.1g

Fiber:

2g

Cholesterol:

55mg

Iron:

2.4mg

Sodium:

788mg

Calcium:

40mg

Ingredients

• 3/4  pound  firm water-packed tofu, drained  (I used extra-firm)
• 2  tablespoons  fresh lime juice  (I used from a bottle because I’m lame)
• 1  tablespoon  low-sodium soy sauce
• 1  tablespoon  chili garlic sauce  (I used about 2 tsp.)
• 1  teaspoon  sugar
• 2  teaspoons  grated peeled fresh ginger (hello, from a jar)
• 1/2  teaspoon  crushed red pepper
• 2  garlic cloves, minced
• 1  tablespoon  peanut oil (I used olive oil.  sue me.)
• Noodles:
• 3/4  pound  uncooked rice vermicelli
• Dressing:
• 1/4  cup  fresh lime juice
• 3  tablespoons  chili garlic sauce (I used about half that)
• 2  tablespoons  low-sodium soy sauce
• 2  tablespoons  peanut oil (olive again)
• 1  tablespoon  Thai fish sauce
• 2  teaspoons  sugar
• 2  teaspoons  grated peeled fresh ginger
• 1/4  teaspoon  salt
• 1/4  teaspoon  crushed red pepper  (I just used a few sprinkles)
• Remaining ingredients:
• 2  cups  thinly sliced romaine lettuce
• 1  cup  shredded carrot
• 1/2  cup  chopped fresh cilantro
• 1/4  teaspoon  salt

Preparation

1. To prepare tofu, cut tofu into 3/4-inch-thick slices. Arrange tofu slices in a single layer on several layers of paper towels. Top with several more layers of paper towels; top with a cast-iron skillet or other heavy pan. Let stand 30 minutes. Remove tofu from paper towels; cut into 3/4-inch cubes. Combine tofu, 2 tablespoons juice, and next 6 ingredients (through garlic) in a zip-top plastic bag. Seal and marinate at room temperature 2 hours, turning bag occasionally.

2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan, swirling to coat; heat 30 seconds. Remove tofu from bag; discard marinade. Add tofu to pan; sauté 5 minutes or until crisp, carefully turning to brown all sides. Remove from heat.

3. To prepare noodles, while tofu marinates, place vermicelli in a large bowl. Cover with boiling water. Let stand 20 minutes or until tender. Drain and rinse under cold water; drain well. Set noodles aside.

4. To prepare dressing, combine 1/4 cup juice and next 8 ingredients (through 1/4 teaspoon red pepper), stirring with a whisk.

5. Combine vermicelli, lettuce, and remaining ingredients in a large bowl. Add dressing; toss well to combine. Top with tofu.

Nutritional Information

Calories:

336 (26% from fat)

Fat:

9.8g (sat 1.5g,mono 5g,poly 2.8g)

Protein:

10.3g

Carbohydrate:

57.2g

Fiber:

2.4g

Cholesterol:

0.0mg

Iron:

2.5mg

Sodium:

794mg

Calcium:

132mg