A-Rod's SB Gourmet eCookbook

[A-Rod]

Over the months, I've put a lot of recipes in the recipe forum, and thought I'd compile them into one cohesive little cookbook to link in my signature. I know it's hard when a lot of recipes get lost if they're not in the recipe forum, so I thought I'd do some archiving for my own purposes.

I hope everybody enjoys this ... I've tried to put a gourmet spin on South Beach cooking and experiment with ethnic foods and recipes you'd be proud to serve at your dinner parties. Happy cooking!

* work in progress as i compile and organize*

[A-Rod]

BREAKFAST AND BRUNCH

Apple Pie Pancakes - Phase Two

These are also great in the waffle maker! For a twist, omit the apples from the batter and lightly saute thinly sliced apples in a little Smart Balance with cinnamon and a touch of honey. Serve over the top of the pancakes.

Serves 4 (makes 8 pancakes)

¾ cup oats, chopped into a meal with a knife or in a food processor
¾ cup WW flour
2 tsp. baking soda
1 tsp. baking powder
½ tsp. salt
½ tsp. cinnamon
1½ cups milk
¼ cup canola oil
1 egg
1 tsp. vanilla extract
2 tbs. Splenda
6 Tbsp. finely chopped walnuts
1 Granny Smith apple, peeled, cored and diced

Mix oats, flour, baking soda, baking powder, salt, and cinnamon in a bowl. Whisk milk, oil, egg, vanilla, and Splenda in a large mixing bowl and whisk in dry ingredients. Add walnuts and apple and stir to combine.

Lightly oil a griddle or fry pan over medium heat. Cook as per usual pancake recipe, about one minute cooking time per side.

Strawberries & Cream Pancakes - Phase Two

100% white whole wheat flour is great for baking - you'd barely know these were whole wheat pancakes. You can find 100% white whole wheat flour [from golden wheat instead of red wheat in typical WW flour] from Bob's Red Mill or King Arthur Brand.

Serves two [2 pancakes each].

Batter:
3/4 c. whole wheat flour
1 1/4 tsp. baking powder
1/8 tsp. salt
1 egg
3/4 c. skim milk
1 tsp. vanilla

Vanilla Cream Cheese:
1/2 cup FF or LF cream cheese
2 tbs. milk
1/2 tsp. vanilla
1-2 tbs. Splenda/sweetner

1 1/2 cups frozen strawberries
1 tsp. Splenda/sweetner [optional]

Mix batter ingredients and cook like normal pancakes. Meanwhile, mix cream cheese ingredients in a bowl and set aside. Mix strawberries and Splenda and microwave on high for 3 minutes, until strawberries are soft, melted, and hot.

Place a pancake on each plate. Spread half of the cream cheese mixture over and cover with the other pancake. Top with strawberries and enjoy!

A-Rod's Famous "Roatmeal" - Phase Two

1/2 cup oatmeal
1/2 apple, peeled and roughly chopped
1/2 tsp. vanilla
Cinnamon to taste
1/8 cup NSA dried cranberries
1/8 cup chopped walnuts or pecans
Drizzle of SF maple syrup

Cook oatmeal, apple, and vanilla in one cup of water. When nearly all of the water is absorbed but oatmeal is still liquidy, add cranberries. Top with nuts and maple syrup, and a drizzle of FF half and half or milk.

Great oatmeal toppings:
NF plain yogurt and warm strawberries
NF plain yogurt, bananas and blueberries
Warm blueberry sauce [heat frozen blueberries, dash of lemon juice and sweetner]
1-2 tsp. of peanut butter and sliced bananas

Poached Eggs over Roasted Asparagus and Ham - All Phases

I adapted this from a recipe from a recent issue of Bon Appetit - it is delightful. I served with a homemade chive oil made with 1/4 cup of chopped chives, 1/4 cup olive oil, and some lemon juice.

For each serving, toss 4 asparagus spears in a small amount of olive oil and sprinkle with salt and pepper. Broil 5 minutes per side, turning once.

To poach eggs, heat enough water to cover an egg. Add 3 tbs. of white vinegar and bring to a rolling boil. Reduce heat to a slow simmer. Crack an egg in a small ramekin or cup and slowly submerge into the middle of the pot. When the egg rises to the surface, remove with a slotted spoon.

Place four spears of asparagus on a plate. Top with a very thin slice of deli ham. Top with the egg, sprinkle with salt and pepper and serve. Drizzle with chive oil if desired.


HORS D'OEUVRES AND APPETIZERS

Tuscan-Style Bruschetta with White Bean Spread - P2

Serves 6-8 as an hors d'oeuvre.

1 whole wheat baguette or dinner bread

4-5 plum tomatoes
1/4 cup red onion, finely minced
3 tbs. fresh basil leaves, minced
2 tsp. olive oil
1 tbs. balsamic vinegar
Salt and pepper

1 can white beans, rinsed/drained
1 medium bulb garlic
1 tsp. olive oil
1/3 cup light sour cream [FF is fine too]

Prepare the garlic well in advance: Preheat oven to 350 degrees. With scissors, snip off the top of the garlic bulb, just barely exposing the tops of the cloves. Place on a square of tin foil and sprinkle with the olive oil and some salt. Fold the foil up tightly to form a pouch, and roast for 45 minutes. Remove from the oven and set aside to cool.

Slice half to 3/4 of your whole wheat baguette in thin [1/4"] slices and cut each slice in half to make small moon-shaped bite-sized pieces. Place on a baking sheet and toast at 350 for 10 minutes, until lightly toasted. Remove from oven to cool at room temp.

Slice tomatoes in thirds lengthwise. Remove the seeds and pulpy center, and cut into 1/4 to 1/2" diced pieces. Add onion, basil, oil, and balsamic, and mix well. Can prepare this in advance and refrigerate.

Mash beans with a fork or masher, and add sour cream. Squeeze all the soft roasted garlic from the bulb and mix in with the beans. Can prepare this in advance, but must be at room temperature before serving.

Spread some white bean mixture on each toast. Top with a small spoonful of bruschetta mixture. Delicious with some shaved parmesan cheese on top [or coarsely grated and mixed in with the bruschetta].

Endive Spears with Gorgonzola, Apricots, Red Onion, and Balsamic Drizzle - Phase 2

These are a unique, elegant hors d'oeuvre that are usually a big hit.

4 Belgian Endive, leaves separated
1 cup crumbled gorgonzola or blue cheese
1/3 cup finely chopped dried apricots
1/4 cup minced red onion
1 tbs. chopped fresh parsley
Balsamic vinegar to taste

Mix gorgonzola, apricots, red onion, and parsley - adjust quantities to your liking. Spoon a tbs. or two into each endive leaf. Arrange on a plate and carefully drizzle with balsamic vinegar.

Herbed White Bean and Roasted Garlic Dip - All Phases

This is amazing with toasted pita triangles. Can serve with veggies and triscuits as well.

1 can white beans, rinsed/drained
1/4 cup plain yogurt or FF/LF sour cream
1 tbs. olive oil
1 bulb roasted garlic [recipe follows]
1/4 cup packed fresh basil leaves
Juice of 1/2 lemon

Put beans and other ingredients except garlic in a blender. Squeeze the garlic out of the papers and in with the other ingredients. Puree til smooth. Add salt and pepper to taste. Prepare in advance and chill for at least an hour to let the flavors intensify.

Roasted Garlic:

Preheat oven to 350 degrees. With scissors, snip off the top of a large garlic bulb [bigger cloves will be easier to extract later, FYI], just barely exposing the tops of the cloves. Place on a square of tin foil and sprinkle with a few tsps. of olive oil and some salt. Fold the foil up tightly to form a pouch, and roast for 45 minutes. Remove from the oven and set aside to cool.

Favorite Chunky Guacamole - All Phases

1 avocado, cut into 1/2" chunks and scooped out
1/8+ cup minced red onion
1-2 plum tomatoes, cut into 1/2" chunks
1 small fresh jalapeno, ribs and seeds removed, minced
Juice of 1/2 to a whole lime

Mix up and enjoy! Don't fear the jalapeno - not as spicy as you'd think. This is great on Mexican salads or burritos/fajitas, over marinated grilled chicken or fish, or on turkey burgers!

Fricco [Lacy Cheese Crisps] - All Phases

These are beautiful, delicate little snacks to put out for guests ... they'll be consumed quickly, so make a lot!

Ingredient: Finely grated cheese of your choice [I recommend parmesan, gruyere, or a hard aged gouda].

Heat a nonstick skillet over medium heat. Sprinkle some of the cheese in a 1.5" circle - you don't want a big pile, but just a thin, lacy layer ... when it just turns golden brown, remove with a nonstick spatula and place over the handle of a wooden spoon, curling slightly to round the edges into a bit of a fanned flute shape. Cheese will cool quickly - place on a plate until ready to serve.


SALADS

Shrimp Scampi Salad - All Phases

Prawns, shelled/deveined
3 cloves garlic, minced
2 green onions, sliced
fresh basil, julienned
5 sliced mushrooms
1 tbs. Smart Balance or similar product
1-2 plum tomatoes, diced
Romaine lettuce
Balsamic vinegar
Crumbled feta
Crushed red pepper

Heat Smart Balance in a skillet [use less if it's higher in fat - the version I use has 5g fat/tbs]. Add garlic and saute for a minute. Add mushrooms and saute til mushrooms are soft and caramelized, about 3 minutes. Add green onions, prawns, and basil and saute til shrimp are cooked, about 3 minutes. Remove from heat.

Place a bed of romaine in a bowl. Top with the tomatoes and drizzle with balsamic vinegar. Place shrimp and mushrooms over the lettuce, and top with crumbled feta and crushed red pepper. Delicious!

One could also add some cooked WW pasta to the mix - would be really tasty mixed in with the lettuce, shrimp, and veggies.

Healthy Cole Slaw - All phases except for the carrots

3 cups each shredded green and purple cabbage
1 cup shredded carrots
1/2 cup thinly sliced red onion
Diced celery, if desired

Dressing:
1/2 cup lowfat or fat-free SB-friendly mayo [I use Cain's brand]
3 tbs. dijon or brown mustard
1-2 tbs. Champagne vinegar or red wine vinegar
2 tsp. Splenda

Mix the dressing in a small bowl. Toss with the veggies to coat. Add more dressing if desired. Chill and serve. This is PHENOMENAL on a pastrami and swiss sandwich!

Asian Chicken Salad - All Phases

Serves two for a light, healthy meal. Add any of the following vegetables.

2+ cups cooked, shredded chicken breast
6 cups of your choice of lettuce and/or cabbage, shredded
1 can water chestnuts, sliced
Green onions, shredded
1/2 a bell pepper, thinly sliced
Mushrooms, thinly sliced
Julienned carrots for P2'ers
1+ cups bean sprouts
1/4 cup slivered almonds or sunflower seeds
Cilantro leaves and/or shredded basil

For the dressing:
5 tbs. soy sauce
3 tbs. rice vinegar
1 tbs. sesame, peanut, olive, or vegetable oil
Can add 2 tsp. peanut butter if you want peanutty dressing

Put salad ingredients in a bowl. Whisk dressing in a separate bowl and pour over salad. Toss well and top with sesame seeds!

Thai Chicken Salad with Curry Peanut Dressing - Phase Two

This is a bit of a twist on the above recipe ... mostly just the dressing. Those in P1 can eat this without the noodles.

Serves two

2 small chicken breasts, cooked and shredded
1 cup cooked rice noodles
4 cups lettuce
2 scallions, chopped
1/2 cup julienned carrots
1/4 cup slivered almonds
2-3 tbs. fresh basil, thinly sliced

Dressing:
2 tbs. creamy natural PB
1 tbs. soy sauce
1 tsp. Splenda
2 tsp. Thai red curry paste [or maybe 1/2 tsp. curry powder]
2 tsp. rice vinegar [or white wine vinegar]
2 tsp. oil [sesame, peanut, olive, canola - any are fine]

Whisk dressing ingredients in a small bowl. Mix lettuce and noodles in a large bowl. Add chicken, carrots, scallions, and basil and mix well. Top with almonds and dressing and mix thorougly. Serve and enjoy!

Cobb Salad - All Phases

Serves one

2-3 cups lettuce of your choice
2 strips turkey bacon, crumbled
1/8 cup cubed or sliced deli turkey or ham [lowfat]
2 egg whites, sliced
Green onions, sliced
Plum tomato, diced
Mushrooms, sliced
1/4 an avocado, cubed
6 olives, sliced
2 tbs. blue cheese dressing, preferably lowfat OR 1 tbs. blue cheese crumbles and a drizzle of balsamic vinegar and olive oil

Toss lettuce with dressing and place on a plate. Arrange other ingredients over the top of your bed of lettuce in rows. Enjoy!

Note that it's easy to get too much fat going on a cobb salad, so pick and choose wisely! I love Wishbone's low fat blue cheese dressing, so I add the avocado and olives but omit the egg yolks. Just be mindful of the fat in avocado, olives, blue cheese, olive oil, and whole eggs!

Asparagus and Strawberry Salad - Phase Two

My mom got this recipe from a caterer friend and it is always a huge hit at summer BBQs and warm-weather potlucks. Find the thinnest asparagus possible, as it will have the nicest texture.

1 bunch asparagus
1.5 pints strawberries, hulled and quartered
1/8 cup balsamic vinegar
Sweetner of your choice to taste [Splenda works OK; agave nectar is great, the original calls for brown sugar ... your choice]

Cut the asparagus on the diagonal into 1.5" pieces, removing the "woody" ends. To blanch the asparagus: Heat a large pot of water to boiling, and fill a large bowl with cold water and ice cubes. When the water boils, add the asparagus and cook for one minute only, until just green. Remove immediately from the water with a slotted spoon and put immediately into the ice water bath to stop the cooking. When cooled completely, drain into a colander.

Mix the asparagus and strawberries in a large bowl. Adjust your dressing to your liking - should be intensely tangy with a hint of sweet to take the vinegary edge off. You do NOT use oil in this! Pour over the asparagus strawberry mixture and chill one hour to let the flavors intensify. Serve chilled.

Favorite Winter Salad - Phase Two

This is an elegant, classic salad to serve as a first course for guests. Can also be made in larger quantities to take to potlucks or dinner parties.

Serves Four

6 handfuls baby spinach, cleaned and dried
1 Granny Smith apple, cored, halved and cut into very thin slices
1/4 cup walnut halves
4+ tbs. crumbled blue cheese
Oil and balsamic vinegar

Toss the spinach with oil and vinegar to lightly coat. Place on salad plates. Arrange several apple slices in a fan-shape just off-center on the plate, and arrange the walnuts in a small loose pile where the apple slices meet. Sprinkle with the blue cheese and serve.

Note: If you want to candy your walnuts, it's easy. Heat about a tbs. or more of agave nectar in a nonstick skillet over medium heat, about 2 minutes [careful that it doesn't burn - if it starts to get dark, take it off the heat for a minute]. Add walnuts, turn to coat and cook about one minute, letting the agave nectar bubble gently. Turn out onto waxed paper and let cool. These are splendid with this recipe.

Cauliflower Mock Potato Salad

Miss good old potato salad? Get your fix by making it with cauliflower instead!

1 large head cauliflower, core removed
2-3 eggs, hard boiled and cooled, and chopped roughly
1/8-1/4 cup chopped pickles [to your liking]
1/8 cup finely minced onion
1/4 cup diced celery

Dressing:
1/3 cup RF mayo
1-2 tbs. white wine or champagne vinegar [apple cider might work - never tried it]
2 tbs. dijon or yellow mustard
Salt and pepper

Steam cauliflower until just softened [I do this as opposed to boiling, as boiling makes it watery and mushy]. Remove from pot and let cool until you are able to handle it; cut off cauliflower tops into small florets [the size of normal cubes of potato in potato salad]. You can definitely use the stems too - cut into those potato-sized cubes. Let cool completely.

Mix in egg, pickles, onion, and celery. Pour over dressing, add salt and pepper to taste, as well as whatever seasonings you like [some people use dill or tarragon or celery seed]. Let chill at least an hour. This truly hits the spot when you want potato salad!

Greek Pasta or Quinoa Salad - Phase Two

This is another great potluck or picnic salad. I haven't tried it with quinoa, but it's great with whole wheat pasta.

1 package whole wheat penne, rigatoni, or other pasta salad shaped pasta, cooked and drained
1/2 to 3/4 cup kalamata olives
1/3 to 1/2 cup sun dried tomatoes, drained of oil
1/4 cup finely minced red onion [optional]
1 clove garlic, very finely minced
3/4 cup feta cheese, crumbled
3 tbs. chopped fresh basil
Olive oil and balsamic vinegar to taste

Roughly chop or slice oilves and tomatoes - size will depend on the size of your grain [for pasta, rough chops or thin slices are great; for quinoa or if you can find WW orzo, chop up to the size of the grain]. Add garlic, onion if you wish to use it, feta, and basil and mix well. Add about 1 tbs. of olive oil and 2 tbs. of balsamic vinegar, as well as pepper to taste. Let chill at least one hour.

SOUPS

Thai Curry Soup - Al phases

This soup can be P1 or P2, depending on whether you add noodles to it. It would be great without them for those in their first phase.

For the broth:
1 can low-sodium veggie or chicken broth
1 can nonfat evaporated milk
2 tsp. coconut extract, or to taste
1+ tsp. curry powder
1/2 tsp. ginger [ground or raw]
2+ tbs. sweetner

Mix broth, evaporated milk, and seasonings to taste. Adjust as desired until you like the flavor. I also added a little bit of fat free half and half to make it creamier, but this isn't necessary if you don't have it in the fridge already.

Items to add to the broth:
- cooked udon, buckwheat, or rice noodles (P2 only)
- julienned carrots
- sliced onions
- shredded basil and/or cilantro
- chicken, tofu, or shrimp
- bok choy
- bean sprouts

You can pretty much add anything you want, but here's what I did:

I added sliced chicken to the broth as it simmered. This really rounded out the flavor.

I sliced whole garlic into thin slices and sauteed in a touch of olive oil until they were just golden, and removed them. Then I sauteed sliced onion and julienned carrot in the oil til soft, and added it to the broth for a few minutes.

I put a pile of noodles in a bowl, then put some beansprouts and basil on top of them. Poured the broth/veggies/chicken over the top, and garnished with more basil and the garlic chips. It was EXCELLENT, had a great coconut flavor like real Thai curries, but was much lighter than the stuff in Thai restaurants with full-fat coconut milk. I couldn't tell the difference.

Hot & Sour Shrimp Soup - all phases

3 cans chicken or veggie broth [I used chicken]
1 lb. medium prawns, shelled/deveined
4 white mushrooms, sliced
6 shiitake mushroom caps, sliced
2-3 cups Napa cabbage, shredded
4 green onions, sliced
3/4 tsp. thai red curry paste
1 1/2 tbs. minced fresh ginger
2 large cloves garlic, minced
2 tsp. lime zest
1/4 cup lime juice
2 tsp. olive oil

In a large saucepan, heat olive oil over medium-low. When oil is hot, add ginger, garlic, and curry paste, stirring constantly, until garlic is just golden brown. Add broth and lime zest and bring to a low boil. [At this point, I added some soy sauce [a tbs. maybe] and a little rice vinegar to add some flavor. Totally optional.] Add mushrooms, and reduce to a simmer until mushrooms are soft. Add green onions and prawns and cook one minute, until prawns are just pink and curled. Add cabbage, turn off heat, and let sit for 30 seconds to a minute, just until cabbage softens. Add lime juice, garnish with fresh cilantro, and serve immediately.

NOTES: I was originally going to add tofu to my soup, but found that mine in the fridge had gone bad. I think this would be delicious. Instead, I had some rice noodles, which I boiled separately and added at the last minute - also delicious, much like a Vietnamese pho. Bean sprouts and shredded basil would be other great additions to add immediately before serving.

Chipotle Chili with Turkey & Black Beans - All Phases

I love a simple, healthy chili ... the addition of the chipotles gives this a nice smoky flavor and some heat! This makes a good-sized batch [about 12 cups].

2 cans black beans, rinsed drained
1 package lean or extra-lean ground turkey
1 large onion, diced
3 cloves garlic, minced
1+ cans diced green chilies [mild kind]
2 cans diced tomatoes
1.5 cans tomato sauce
1 can tomato paste
1 can [1-2 cups] beef broth
1 can chipotle chiles in adobo [you won't use all of this!]
1 tbs. paprika
1-2 tsp. ground cumin
1/4-1/2 tsp. cinnamon
salt and peper to taste
Pinch of sweetner [optional]

Heat about a tablespoon of olive oil over medium heat. Saute the onions until caramelized, about 4 minutes, stirring to prevent burning. Add the turkey and crumble as it cooks, about 5 minutes. Add garlic and saute another minute or two.

While the turkey cooks, remove one to three of the chipotle chiles from the can and chop them finely. These are fairly hot, so add at your own disccretion [if you can't handle spicy, you can omit these altogether or just use a few tsps of the adobo sauce they're packed in]. Add the chipotles to the pot along with the black beans. Stir to combine and add the tomato products and beef broth.

Once these ingredients are combined, add your paprika, cumin, and cinnamon. If you want more heat and smoky chipotle flavor, add adobo sauce from the can, one teaspoon at a time. Adjust with salt and pepper to taste. Bring to a simmer and reduce heat to low.

Gently simmer for about 20 minutes uncovered to let the flavors infuse. If your chili is too hot, you can add more tomato. If it's too watery, continue cooking until the mixture thickens; if it's too thick you can add more broth and tomato sauce and adjust spices as necessary, or cover to reincorporate some of the steam.


CHICKEN & TURKEY

General A-Rod's Chicken - Phase 2

I modified a recipe from Gourmet and concocted this last night. Tasted like a fresher, healthier version of General Tso's chicken!

4 boneless, skinless chicken breasts, cut into 1" cubes
1 crown of broccoli, cut into florets and lightly steamed
4 green onions, sliced
1 small package sliced almonds

For the sauce:
1/2 cup sugar-free apricot preserves*
1/8 cup water
2 tbs. soy or teriyaki sauce
1 tbs. whole-grain, brown, dijon, or hot chinese mustard
1 tsp. black pepper
1 tsp. ground ginger
1 tsp. curry powder

Place a skillet over medium heat. Add almonds and toast, stirring/tossing frequently to prevent burning, about 5 minutes. Coarsely chop and set aside.

In a small saucepan, whisk sauce ingredients together over low heat. You may adjust quantities to taste - mine came out like a cross between chutney and General Tso's sauce.

In a large skillet, heat a small amount of oil. Salt and pepper the chicken cubes and add to the hot oil, sauteeing until cooked through, about 5 minutes. Add broccoli and green onion to the pan and coat with the sauce. Let simmer 2-3 minutes until all is warmed through.

Serve over brown or basmati rice, sprinkled with the almonds.

* I buy these at Trader Joe's - they're excellent. I also added maybe 1/4 cup of strawberry preserves, but they're not necessary.

"Hippie Cart" Chicken & Brown Rice - Phase 2

We have a natural foods cart near my office, and they make an amazing salad with brown rice, grilled chicken, greens, and some other random ingredients. I attempted my own version at home, and it's pretty close!

2 chicken breasts, grilled
1 cup cooked brown rice
1/2 red onion, chopped or sliced
1/2 to a whole fresh jalapeno, seeded/cored and minced
1-2 tsp. fresh chopped ginger
1/4 cup teriyaki sauce
2 cups spinach
2 cups shredded cabbage, red or green or a mixture
2 tbs. sunflower seeds

Heat 2 tsp. of oil in a large skillet or saucepan. Add onion and ginger and saute until onion is soft, 3 minutes or so. Add jalapeno and saute an additional minute. Add teriyaki sauce and simmer until slightly thickened, about 2 minutes.

Place a bed of spinach and cabbage on two plates. Top each with half of the rice, and drizzle the sauce evenly over both plates. Top with sliced chicken breast and sprinkle with sunflower seeds. Can be served hot or cold.

Lime Chicken Enchiladas - Phase 2

1 small roasting chicken
1/4 cup cilantro, chopped
1 bouillion cube
2-3 tomatillos, husks removed, quartered
1/2 medium onion, cut into large chunks
3 cloves garlic, roughly chopped
2 small cans chopped green chilies
2 cups shredded LF mozzarella, jack, or cheddar cheese
1/2 to 1 cup salsa
Juice of 1 lime
WW flour tortillas

Place the chicken in a pot and cover with water. Add bouillion, tomatillos, onion, garlic, half the cilantro, and half the lime juice. Bring to a boil, reduce to a simmer, and let cook until chicken is fully cooked. When done, remove chicken from the broth and let cool.

Shred the chicken and place in a bowl. Add the chilies, 1 c. of the cheese, salsa, and remaining lime juice and cilantro. Mix thoroughly. Place 1/4 to 1/3 cup of the mixture in a row in the middle of a tortilla, roll closed, and place in a baking dish. Fill enough tortillas to cover the dish as the rolls are lined up side by side. Top with the rest of the cheese. Bake at 350* for 20-30 minutes, until the enchiladas are heated through.

If desired, mix lowfat sour cream with lime juice and paprika. This is delicious spread over the cooked enchiladas and heated for an additional 5 minutes. Serve with salsa.

BBQ Chicken Pita Pizzas - Phase 2

Gerat use for leftover chicken. While this is one of my favorites, you can do any kind of pizza topping combo on a WW pita.

1 WW pita
1/2 cup diced or shredded cooked chicken
Thinly sliced red onion
Sliced plum tomato
Shredded basil and/or spinach
3 tbs. low-carb BBQ sauce
1.5 cups lowfat or fat-free shredded mozzarella

Preheat oven to 400 degrees. Place pita on a cookie sheet. Spread sauce on pita. Top with toppings, then sprinkle cheese over evenly. Bake for about 10 minutes until cheese is melted and beginning to get golden. Let cool 2 minutes or so and enjoy! Crust is nice and thin and crispy.

Easy Chicken Waldorf Salad - Phase 2

Great with leftover chicken ... makes one serving.

1 cup cooked chicken breast, cut in 1/2" cubes
Half an apple, diced
1/4 cup dried cranberries or halved grapes
2 ribs celery, diced
1 tbs. creamy dressing of your choice [I used a reduced-fat bleu cheese and it's great]
1 tsp. dried basil or tarragon
Pinch of salt and lots of pepper

Mix above ingredients. Mix another tbs. of dressing with a few cups of lettuce. Top lettuce with chicken salad and enjoy! If you have the fat budget to allow nuts, a tbs or two of sunflower seeds would be great with this.

Chicken with Brown-Wild Rice and Cranberry Stuffing - Phase 2 unless you omit the cranberries

I decided to stuff a chicken for dinner last night and concocted this stuffing - it was fabulous. Would be a fiber-rich, SB-friendly alternative to bread stuffing. This would probably make enough for a small turkey - it was way too much for a 4 lb. chicken.

2 cups brown rice
3 cups chicken stock
1 cup white wine
4 cloves garlic, chopped
1 small to medium onion, diced
3 ribs celery, diced
3 cups sliced mushrooms
1 1/2 cups cranberries, halved
3 tsp. fresh rosemary, chopped
1 tbs. fresh thyme, chopped
1 tbs. fresh sage, chopped
3 tbs. olive oil
2 tbs. Splenda
1 1/2 cups wild rice, cooked according to package directions
3/4 cup chopped walnuts
1/4 cup Grand Marnier [optional but so good!]

In a small saucepan, mix Splenda with 2 tbs. water and heat to a syrupy consistency. Add cranberries and cook until soft and sweetened, about 3 minutes.

In a large pot or skillet, heat olive oil over medium heat. Add onion and cook until caramelized, 3-5 minutes. Add celery and garlic and saute until translucent, 2 more minutes. Add rice and herbs and stir until rice is translucent, 1-2 minutes. Add mushrooms, cranberries, stock, and wine and reduce to a low simmer. Cook about 20 minutes until liquid is absorbed and rice is cooked through.

In a large pan, combine brown rice, walnuts, and cooked wild rice. Drizzle Grand Marnier over the mixture and stir to combine. Stuff in your turkey as usual.

This is also good with sausage for a heartier stuffing. You can cook that first in lieu of the olive oil if using pork sausage [add to oil with turkey sausage], and then add onion and go from there.

Easy Chicken & Bean Salsa Simmer - All Phases

1 can black beans, rinsed/drained
1 boneless/skinless chicken breast, cubed
1+ cups salsa [preferably chunky style]
1/2 to 1 can diced tomatoes [optional]
1 tsp. oil

Heat oil in a skillet. Add chicken and saute around until cooked through, 3 mins or so. Add beans, salsa, and tomatoes, reduce heat to medium-low, and simmer about 5 minutes. Great over rice for P2'ers, but good aside a green salad or some zucchini for P1. Delicious, of course, with cheese on top, and/or FF sour cream.

Pasta with Turkey Sausage, Spinach, Tomatoes & Feta - Phase 2

1 cup whole wheat pasta, cooked
1/2 lb. turkey Italian sausage
1/2 large onion, chopped
2 cans diced tomatoes, drained well
2 cups packed spinach, very roughly chopped
1/4 cup feta
4 tbs. grated parmesan

Heat 1 tsp. of oil in a skillet. Add onion and saute until caramelized. Add sausage and break up into large crumbles while it cooks. Once sausage is cooked through and lightly browned, add tomatoes and cook one minute. Reduce heat to medium-low and add spinach and saute until just slightly wilted, 1-2 minutes. Add cooked pasta and mix, then add cheeses and mix until melted.

Half-the-Pasta Spaghetti with WW Penne and Zucchini - P1/P2

I wanted a big, steaming bowl of pasta with homemade turkey marinara ... it's times like these when half a cup of cooked pasta just doesn't cut it. So in addition to the WW penne I cooked, I cut a zucchini in chunks the size of penne, sauteed quickly over medium-high heat with a tiny bit of olive oil til slightly golden brown, and mixed that up with my noodles ... topped with sauce and cheese ... DELICIOUS!

Those in P1 may enjoy just the zucchini with sauce ... when you're in P2, the combo is awesome.

Squash, Spinach, Mushroom and Sausage Lasagna - Phase 2

Serves 4 as a main dish or 6 as a side dish.

Ingredients:
1 large acorn or butternut squash
5-6 links turkey Italian sausage
1 bunch spinach, cleaned and chopped
About 2 cups assorted wild mushrooms [I'd use crimini, shiitake, and baby bellas], sliced
1 large white onion [or two small]
4 cloves garlic, minced
3+ tbs pre-made pesto
1.5 cups lowfat ricotta cheese
Grated parmesan and mozzarella cheeses

Preheat oven to 375.

Peel the squash [this is an annoying task with acorn squash so butternut may be easier, but the acorn is delightfully sweet and, IMO, worth the hassle] and scoop out the pulp/seeds.* Cut into 1" cubes and place on a baking sheet or dish lined with foil. Drizzle with a little olive oil, salt and pepper and roast until caramelized and golden, maybe 25 minutes. Test occasionally for doneness - should be soft enough to mash with a fork. Reduce oven temp to 350.

While the squash cooks, chop half of the onion and saute in a little olive oil until soft, caramelized, and sweet. Set aside.

When the squash is cooked, remove from the oven and place in a large bowl. Mash with the back of a fork, leaving some small chunks for texture. Mix in the caramelized onion and set aside.

In a skillet, heat about a tbs. of olive oil over medium. Add the other half of the onion and saute until tender. Remove the sausage from the casings and crumble into the pan. Saute, breaking up the clumps of sausage until it is finely crumbled [chunks smaller than bite-sized], for about 5 minutes. Add the mushrooms, garlic, and spinach and saute until all are tender, 4 minutes or so. Set aside. Note, you can also add any herbs you like to this mixture for added flavor.

At some point when you have a minute, mix the pesto and ricotta. You may need more or less pesto, but you're just going for a pesto ricotta [duh] so whatever tastes right to you is good. Set aside.

Lightly grease an 8x8" square baking dish. Spread half of the squash mixture on the bottom. Gently spread half of the ricotta mixture over the squash. Sprinkle half of the sausage/mushroom mixture over that, and top with a layer of mozzarella and parmesan [about 1/3 cup of each]. Repeat the layers again.

Cover with foil and bake for about 30 minutes [check to see if it's hot in the middle after that long - may need a little longer]. Uncover and bake another 15 minutes til the cheese browns. Let sit 15 minutes and serve.



PORK

Roasted Jerk Pork Sirloin with Red Onion Jam - All Phases

I picked up a pork sirloin roast at the store and didn't know what to do with it. This is an amazing cut of meat [essentially the prime rib cut of pork] - very lean, very tender, and very economical! This recipe was inspired by a dish I ate in New Zealand a few years ago.

For the roast:
1 4-lb. bone-in pork sirloin roast, trimmed of all fat
2 tbs. Jamaican jerk seasoning
1-2 tsp. chili powder if desired
2 cloves garlic, minced
2 tsp. fresh rosemary, chopped, if desired
1/2 tsp. salt and pepper, each
1 tsp. plus 2 tsp. olive oil

For the jam:
1 red onion, thinly sliced
2 tsp. honey [I used regular sugar, but you could try Splenda]
2 tsp. white wine vinegar [could use red wine or balsamic, too]
2 tsp. olive oil

Cooking Time: 2 hours plus time to marinate

Rinse the pork and rub 1 tsp. of olive oil over the top and sides. Mix the spices and garlic together and rub over the top and sides of the pork. Refrigerate 2-8 hours to infuse flavors. Bring up to room temperature before cooking.

When ready to cook, preheat oven to 350 and heat 2 tsp. of olive oil in a nonstick skillet [preferably oven-proof] over medium-high. When oil is hot, sear the pork on each side ... this will only take about 3 minutes per side, and the meat will develop a nice golden brown crust. If your pan goes into the oven, that's great, otherwise transfer it to a roasting pan. Add 1/4 cup of water to the pan and place directly in the hot oven. Roasting time for these is 20 mins per lb. of meat. Place in the oven and forget it until roasting time is done!

After the appointed roasting time, remove from oven and let sit for 10 minutes covered loosely with foil. The pork should be slightly rare in the middle.

While the roast rests, make the jam. Heat olive oil in a nonstick skillet. Saute onions until very soft and golden. Add honey and vinegar and saute a few more minutes until caramelized and sweet and tangy. Slice the like prime rib, top with the onions, and drizzle with the pan juices.

Chile Verde [Braised Pork with Tomatillo Sauce] - All Phases

A delicious stewed pork great for burritos, Mexican salads, over rice, etc. This is really easy in a crockpot.

1 1/2 pounds pork, cut in 1" cubes [or a pork roast to shred later]
2 cups chicken broth
2 cups tomatillos, husks removed and coarsely chopped
2+ small cans diced green chiles
Diced jalapeno, to taste [optional if you like heat]
4 cloves garlic, minced
1 medium onion, chopped
1/2 teaspoon cumin
Salt and pepper to taste

If cooking over the stove, heat 2 tsp. of oil in a large pot and brown the pork, in batches if necessary. Add onion and saute until caramelized, 4-5 minutes. Add garlic and saute an additional minute. *If using a crockpot, skip these steps and add all your ingredients at once. Add all other ingredients and simmer, covered, for two hours over low heat, adding chicken stock or water as necessary.

Remove pork and tomatillo/onion mixture [vegetables will be very soft at this point] with a slotted spoon. If using a pork roast, shred meat before serving. Serve over rice or as a filling for burritos/enchiladas, or in salad.

Seared Pork Chops with Gorgonzola Squash Puree, Caramelized Apples and Onions, and Cider-Mustard Pan Sauce - Phase 2

Serves Two

Ingredients:
One large butternut squash
3 tbs. gorgonzola, crumbled.
Smart Balance and milk for mashing
2 large or 4 thin pork chops, fat removed
1/4 cup apple cider or juice
2-3 tbs. dijon or honey mustard
1 tbs. balsamic vinegar
1/2 onion, thinly sliced
1 apple, cored and thinly sliced

Part One : Butternut Squash Puree with Gorgonzola

Preheat oven to 400. Cut a butternut squash in half lengthwise and scoop out seeds and pulp. I drizzled with a touch of honey, cinnamon, and curry powder - you can also use a little olive oil to help it brown a bit. Place cut-side-up in a baking dish and roast for about 45 minutes, until soft and lightly browned on the top. Remove from oven and let cool until you can handle it.

Scoop the flesh out into a large bowl. Add gorgonzola, and a little bit of Smart Balance and milk [1-2 tbs of smart balance, a few tbs of milk]. Mash like potatoes. Keep warm [I used a stainless steel bowl and put back in the oven].

Part Two: Pork Chops with Pan Sauce

Heat a few tsps of olive oil in a pan over medium-high heat. Sprinkle pork chops with salt and pepper. When pan is sizzling hot, add the pork chops. Brown on each side until cooked through [time will vary depending on thickness - 4-8 minutes per side, depending]. When chops are cooked, add apple juice, mustard, and vinegar to the pan and reduce heat to medium-low. whisk to combine and let simmer for a few minutes to reduce slightly. Cover and reduce heat to low to keep warm.

Part Three: Caramelized Apples and Onions

Heat two tsp. olive oil in a skillet over medium heat. When hot, add onions and apples and saute until caramelized. You may want to add a touch of cinnamon and some apple juice [a tbs or so] to help them soften.

To Serve:
Make a bed of the squash mixture. Place your pork chop[s] on top [if you have two chops per person, which I did, I angled one atop the other]. Top the chops with the apple/onion mixture, and drizzle the pan sauce over the top. Garnish with chopped flat-leaf parsley.

Timing is going to be the only tricky part of this meal. Luckily, nothing is too time-sensitive and if you can get your chops and apples going as your squash is cooling, you can mash your squash while the other food finishes up and keep warm in the oven if needed.

Pork Chops with Apples and Shiitake Mushrooms in Mustard-Port Sauce - Phase 2

4 boneless pork chops, fat trimmed, and sprinkled with salt and pepper
2 medium apples [Fuji, Braeburn, etc. are best], peeled and sliced thin
2 cups sliced shiitake mushrooms
3 cloves garlic, minced
2 tsp. fresh thyme, chopped
2 2" sprigs fresh rosemary, left whole
1/2 cup port wine
1/3 cup chicken, beef, or vegetable broth
1/3 cup apple juice or cider
4 tbs. dijon or brown mustard
2 tbs. olive oil
2 tbs. whole wheat flour or cornstarch

Preheat oven to 350.

Heat olive oil over medium in a large skillet. Add garlic and saute 30 seconds. Add mushrooms and thyme and saute 1-2 minutes, until softened. Add apples and saute 3 minutes until softened. Push mixture to the sides of the pan and place pork in the middle, cooking 3-4 minutes per side until nearly cooked through and golden brown on the outside.

Remove pork chops from the pan and place in a baking dish or oven-proof plate. Cover with foil and place in the oven to keep hot and finish cooking.

Add port to the pan to deglaze, scraping up any browned bits from the pork. Add broth, juice, and mustard and mix well so mustard incorporates into the liquids. Place the rosemary sprigs in the pan and reduce heat to a low simmer. Allow to simmer for 15 minutes, until slightly reduced and apples are soft.

Mix flour or cornstarch with enough warm water to make a paste. Add slowly to the sauce, whisking to incorporate. Simmer 3-4 minutes until sauce is thickened, just short of a gravy-like consistency.

Place a few spoonfuls of sauce over 1/2 of a plate. Place pork chops over sauce and cover with apples/mushrooms. Add another few spoonfuls of sauce to the top and enjoy!


FISH & SEAFOOD

Seared Sesame-Crusted Ahi Tuna Steaks with Sauteed Spinach and Ginger-Soy Reduction - All Phases

2 1/2-lb. best quality fresh ahi tuna steaks
1/2 cup sesame seeds
3 tbs. peanut or canola oil
3 cups packed spinach leaves [about 6 handfuls]
1 clove garlic, minced
1/4 cup chicken broth

Tuna Marinade:
1/3 c. soy sauce
3 tsp. wasabi paste
1/4 c. sesame oil or EVOO
1 T. fresh ginger, chopped
2 cloves garlic, chopped
2 packets Splenda [or a little honey]

Mix marinade ingredients and pour over tuna, turning to coat. Refrigerate for 30 mins. to one hour, turning pieces over halfway through. When finished, remove the tuna steaks from the marinade and reserve the liquid. Pepper all sides of the tuna.

Pour enough sesame seeds on a plate to cover the bottom of the plate. Coat each side of the tuna steaks in sesame seeds to create a crust.

Pour the leftover marinade in a small saucepan. Over medium heat, add chicken stock and bring to a low boil, and simmer to reduce. Adjust to taste - add more stock if too strong, or some added sugar and a little butter to sweeten and thicken slightly. May thicken with a little cornstarch if desired, but this is more of a drizzle than a sauce.

While the sauce reduces, heat oil over medium heat in a grill pan or large skillet. Once the oil is hot, sear each side of the tuna steaks until the sesame seeds are golden and toasted, approx. 2 minutes per side. The tuna should be rare in the middle [it's great this way, trust me!]. Set aside on a plate and cover loosely with foil.

Heat 1/2 tbs. olive oil in a pan. Add 1 clove chopped garlic and sautee briefly. Add spinach and toss until wilted, about 2 minutes.

To plate, mound the sauteed spinach in the center of a plate. Slice the tuna steaks into 1/4" slices and layer over the spinach. Drizzle with the soy-ginger sauce and enjoy!

Dad's Whitefish with Mushroom-White Wine Sauce - All Phases

Serves Two

One 8 oz. filet cod, sole, catfish, or other white fish
10+ white mushrooms, thinly sliced
1 bunch scallions, chopped
3 cloves garlic, minced
1/2 cup white wine [on the dry side]
3 tsp. olive oil
1 tbs. smart balance

Heat 2 tsp. of the olive oil in a large skillet. Sprinkle fish with salt and pepper [those in P2, this is great if you dredge lightly in a little white WW flour or WW breadcrumbs]. Place the fish in the skillet and cook until golden brown and cooked through, turning once. Remove from pan and put on a plate.

Add the remaining tsp. of olive oil and heat; add mushrooms and garlic and saute until soft, about 4 minutes. Add scallions and saute another minute until just cooked. Deglaze with the white wine and bring to a simmer to reduce slightly and cook the alcohol out, 4-5 minutes. Add the Smart Balance to the mixture and incorporate til melted. Add the fish back to the pan to take up some of the flavor, spooning some of the mixture over the top.

To serve, place the fish on a plate and spoon the sauce over the top. P2'ers can serve the fish over brown rice.

Easy Roasted Rosemary Salmon - All Phases

2 4-oz servings salmon, skin removed
2 tbs. soy sauce
1-2 cloves garlic, minced
1 tbs olive oil
Small sprig fresh rosemary
Salt and pepper

Heat oven to 425. Drizzle a very small amount of olive oil in a baking dish and place the salmon inside. Drizzle the soy and olive oil over the salmon and rub over the top to coat. Salt lightly if desired [the soy sauce is salty by itself] and pepper liberally. Sprinkle the garlic over the top and rub into the fish slightly. Rub the rosemary into the fish, and pluck off the needles and sprinkle over the top. Roast for 8-12 minutes depending on the thickness of the fish, then broil for another 1-2 minutes to give the top a slight crust. Serve with lemon [and I don't recommend eating the rosemary - it's pretty strong].

WW pasta w/Shrimp and Feta - Phase 2

2 cloves garlic, chopped
3 tbs. fresh basil, chopped [or 1 tbs. dried basil]
2 tsp. dried oregano
4 plum tomatoes, cut into 1/2" pieces [or a can of diced tomatoes, but they're really not as good]
1/2 medium onion, diced
2 cups spinach leaves, chopped
1/2 lb. prawns, shelled and deveined
1 tbs. smart balance
1 tbs. olive oil
1/2 cup white wine
1 cup feta cheese, cubed
1/3 cup parmesan cheese, grated

Heat smart balance and olive oil [crazy, I know, but it creates a great flavor] in a large skillet over medium. When smart balance melts, add the onions and sautee until soft, 2-3 minutes.

Add garlic and saute one minute. Add spinach, tomatoes, and basil and let all simmer and get soft, about 3 minutes.

Add white wine and let simmer for 5-7 minutes until sauce reduces and infuses. Add oregano during the last minute.

Add prawns and cook until pink and curled, about 2 minutes.

Place two servings cooked whole wheat pasta in a large bowl. Add prawns and sauce, feta, and parmesan - mix well and let sit for one minute. Serve when cheeses are slightly melted.

Fish Tacos with Tomato and Avocado Salsa [P1/P2 with tortillas]

1 cup chopped plum tomatoes
1/2 cup chopped peeled avocado
5 tablespoons fresh lime juice
3 tablespoons chopped green onion
3 tablespoons chopped fresh cilantro
3 teaspoons minced jalapeño chilies, seeds removed
1 pound whitefish fillets - catfish, tilapia, halibut, swordfish, mahi, etc.
2 garlic cloves, minced
4 5- to 6-inch WW flour tortillas
2 cups thinly sliced lettuce
1/4 cup crumbled feta cheese

Preheat oven to 350°F. Mix tomatoes, avocado, 2 tablespoons lime juice, onion, cilantro, and 2 teaspoons jalapeños in small bowl. Season with salt and pepper.

Place fish in single layer on small rimmed baking sheet. Mix garlic, 3 tablespoons lime juice, and 1 teaspoon jalapeños in another small bowl. Drizzle half of lime juice mixture over fish; reserve remainder. Sprinkle fish with salt and pepper; let stand 15 minutes.

Meanwhile, wrap tortillas in foil, enclosing completely. Place in oven until heated through, about 15 minutes.

Preheat broiler. Broil fish just until opaque in center, will vary depending on type of fish. Cut fish into 1-inch pieces. Top each tortilla with 1/2 cup lettuce, then fish pieces. Drizzle with reserved lime juice mixture. Spoon salsa over; sprinkle with cheese.


Mussels in Saffron Broth with Garlic-Parmesan Toasts - Phase 2

4 cloves garlic, chopped
1/2 med onion, diced, or 1/2-3/4 cup diced scallions
3 Roma tomatoes, diced
10 leaves fresh basil, chopped
Small handful fresh parsley, chopped
1 envelope saffron threads or powder
1 cup white wine
1/4-1/3 cup Smart Balance/ICBINB

Using a mortar and pestle or the handle of a wooden spoon, mash the garlic and saffron into a paste. Adding a dash of the wine to the mix helps get things to a pasty consistency. Set aside.

Heat 2 tbs. olive oil in a large saucepan or a pot over medium heat. Add onion and saute until caramelized. Add garlic/saffron paste and mix into the onion; add tomatoes, herbs, and wine and reduce to a simmer.

Add mussels to mixture and cover; allow to steam until all mussels are opened, 5-10 minutes. When mussels are opened, remove them from the broth and place in a large serving dish. Return the sauce to a low boil and add the butter; allow to melt and heat through. Pour over mussels and serve with Garlic-Parmesan Toasts for dipping.

Garlic-Parmesan Toasts:

4 slices sourdough bread
1 clove garlic, peeled and left whole
Parmesan cheese

Preheat the broiler. Rub the garlic clove on the top side of your bread slices. Top with parmesan cheese. Broil until cheese is golden brown.

Blackened White Fish with Lemon-Caper Faux Aioli - All Phases

Last night I tried making blackened catfish - it was delicious. Just coated the filets in cajun spice blend, paprika, cayenne, and oregano, and pan-fried in a little margarine.

The good part was the lemon-caper "aioli" I made with them - I really recommend it. It's not authentic aioli, but a good shortcut version. Thought I'd put the recipe out there:

Lemon-Caper Faux-Aioli

1/2 cup mayo [I used LF and it was great]
1/4 cup FF plain yogurt
Juice of 1/3 lemon, or to taste
1 tbs. chopped capers
1 small/medium garlic clove, minced very finely
Black pepper to taste

Mix ingredients and chill. Serve over fish with a wedge of lemon, or use as a dip for crudites or veggie fries.

This tastes like a slightly more upscale tartar sauce, but lower fat with reduced-fat mayo. Really nice, cool complement to the cajun spice.



TOFU

Tofu with Green Beans, Ginger, and Scallions - All Phases

Serves 2

1/2 a brick of extra-firm tofu
Green beans
1 white onion, cut into slices
1-2 tbs. chopped fresh ginger [or 1 tsp. dried ground ginger]
2 cloves garlic. chopped
4 scallions, cut into 1" slices
Lite teriyaki sauce for P2'ers, or low-sodium soy with a little Splenda in P1
Olive, canola, or peanut oil

Cut the tofu into 1/2" cubes. Heat 2 tbs. of oil in a large skillet over medium heat. Place the tofu in a single layer in the pan and let them sit so the side touching the pan gets golden; when the bottom side is golden, turn them over and let the other side cook until colored. Remove from the pan.

While the tofu is frying, put a pot of water on to boil for the green beans. Blanch the green beans in the boiling water just long enough for them to get a full green color, but not so they're overcooked. Remove promptly and drain.

Add another tbs. of oil to the pan [if you have sesame oil, this is a good time to use it, but don't fry the tofu in it because it will scorch]. Heat the oil and saute the onions until soft [I added julienned carrots at this point also]. Add garlic and ginger and saute for one minute once the onions are soft. Add scallions, tofu, green beans, and teriyaki sauce or soy and Splenda mixture, and cook another minute or so, until the scallions are soft and the green beans are heated. If you have rice vinegar, a few dashes of it are very good with this sauce.

Serve hot topped with sesame seeds. This is great without rice! The tofu gets a little crust on it [not crunchy, but firm and very good].

BEEF

Grilled Steaks with Cinnamon-Chili Rub - All Phases

I adapted an idea from the back of my cinnamon container to this, which is more to my liking. It's dynamite on the grill! This should be plenty for two 6-oz. steaks [which is more than we usually eat on SB!].

Spice Rub:
1/2 tsp. cinnamon
1/2 tsp. chili powder
1 tsp. cumin
1 tsp. paprika
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. pepper

Mix ingredients on a plate. Coat the steaks and grill over high heat ... the spices will form a darkish crust, but don't fear that your steaks are burning [unless you are, indeed, burning the steak].

Full-of-Veggies Meatball/Meatloaf/MeatSauce Mixture - All Phases

This mixture for meatballs or meatloaf is great, and has a lot of veggies. You can also add all these ingredients with canned tomatoes for a nice rich meat marinara sauce. I also love making this with ground turkey.

1 lb. lean ground beef
3 cloves garlic, minced
1/3 c. spinach, chopped
1/4 c. each of grated carrot, mushroom, zucchini, onion
3 tbs. fresh basil, chopped
1/2 c. parmesan
1 egg
1/2 tsp. oregano
Salt and pepper, to taste

Mix everything well with your hands. Roll to form 3/4-1" meatballs. Heat 4 tbs. olive oil in a heavy skillet over medium and sear the meatballs, turning to prevent burning, and cooking on all sides. Once meatballs are browned, gently drop them into a simmering pot of your favorite pasta sauce. Let cook another 15 minutes and serve over hot pasta or spaghetti squash.

Might need to do 1.5X the recipe for a meatloaf. This mixture in above quantities is also great for a veggie-and-meat marinara.


MARINADES

*MARINADES ARE GREAT FOR ALL PHASES EXCEPT FOR ORANGE-SAFFRON AND ROSEMARY PORT.*

Dad's Fish Marinade

Great on any kind of fish, especially salmon or halibut on the grill.

1 tbs. fresh thyme, chopped
3 cloves garlic, minced
1/2 tbs. lemon zest
Juice of 1 lemon
1/2 cup olive oil
1/3 cup soy sauce
Black pepper, to taste

SB-Modified Asian Marinade

Great on ahi tuna steaks or beef kebabs.

1/3 cup soy sauce
1/4 cup sesame oil
1/4 cup canola or vegetable oil
1/2 tbs. fresh ginger root, chopped
3 green onions, chopped
3 cloves garlic, minced
Juice of one lemon
1/2 tbs. SF maple syrup or brown sugar alternative
2 tsp. crushed red pepper flakes or 2 tsp. wasabi paste
Black pepper, to taste

I also recommend reserving the marinade, adding 2 tbs. peanut butter, and reducing over medium-low heat until boiling and thickened, about 5 minutes. Fabulous strong peanut sauce that is amazing on grilled beef kebabs.

Zesty Mexican Marinade

Great on shrimp, swordfish, or chicken.

Zest of 1 lime
Juice of 2 limes
1/2 cup olive or canola oil
3 tbs. cilantro, chopped
3 cloves garlic, minced
1 fresh jalapeno, seeded, cored, and chopped
1/2 tsp. cumin
2 shots tequila, preferably tequila blanco [optional but recommended!]

Middle Eastern Grill Marinade

Great on chicken, lamb, or beef. Don't over-marinate this one or else the marinade flavors are a bit too strong. If your grocery store carries small boxes of fresh mixed herbs/poultry seasoning mixes near the lettuces, they should have a good number of these in one.

1/2 to 3/4 cup olive oil
Zest of one lemon
Juice of one lemon
3 cloves garlic, minced
1 tbs. each of chopped fresh parsley, basil, and oregano
1-2 tsp. chopped fresh thyme
1-2 tsp. chopped fresh mint
1/2 tsp. chopped fresh rosemary
3 tsp. crushed red pepper flakes
Salt and black pepper, to taste

Saffron-Orange Marinade - Phase 2 Only

Wonderful on chicken.

1/2 cup olive oil
2 cloves garlic, minced
2 tbs. orange zest
Juice of one orange
1/2 tsp. saffron threads
1/2 tbs. fresh sage, chopped
1/3 cup white whine or dry sherry
Black pepper, to taste

With a mortar and pestle or in a bowl using the back of a large spoon, mix the garlic and saffron and a dash of white wine to crush the garlic and saffron into a paste. Add to the other ingredients.

Rosemary-Port Marinade - Phase 2 Only

Wonderful on pork, especially whole grilled tenderloin.

3 tsp. fresh rosemary, chopped
1/2 cup olive oil
3 cloves garlic, chopped
1/3 cup tawny port [OK to substitute red wine, but port is inexpensive]
1/2 tsp. white pepper
Salt, to taste

VEGGIES & SIDES

Easy Veggie & Bean Salsa Simmer

This is a variation on the chicken/bean recipe above that is equally good. This makes enough for leftovers or for 3-4 people.

1 can black beans, rinsed/drained
1 can chickpeas, rinsed/drained
1 cup peeled/diced eggplant
1+ cups salsa of your choice
1 can diced tomatoes [optional or quantity is up to you]
1/2 an onion, diced
1 tsp. oil

Heat oil in a skillet. Saute onion until lightly golden. Add eggplant and other ingredients and simmer abotu 10 minutes until eggplant is soft.

Loaded Baked Sweet Potato - Phase Two

I have found that I like baked sweet potatoes better than white potatoes! I prick the small ones all over with a fork and nuke [4 mins for one, 6 mins for two ... something like that]. Much shorter cooking time! They are delicious loaded up with the following incredients that make them a fun jazzed-up side for a quick sauteed protein serving and veggie.

1 baked/nuked sweet potato
1 tbs. LF/FF sour cream [Trader Joe's is super creamy and only 2.5g fat/serving]
1 scallion, chopped [or chives if you have 'em]
1-2 tbs. shredded cheese [LF cheddar or parmesan]
1 piece turkey bacon, crumbled [optional]

I cut the sweet potato down the middle lengthwise [not quite to the ends] and cut another slit perpendicular to the first cut to make an X. Then squeeze the bottom inward so the flesh poofs out the opening. Sprinkle the cheese in there, then sour cream, then bacon and green onion ... enjoy!

Acorn Squash Stuffed with Moroccan Couscous - Phase 2

Serves 2

2 acorn squash
2 tsp honey [optional]
1/4 tsp cinnamon

1/2 cup whole wheat couscous
1/3 cup golden raisins or cranberries [i used half of each]
1/4 cup minced celery
1/4 cup minced onion
2-3 cloves minced garlic
2 tsp orange zest
1 cup chicken stock
1/8 cup slivered almonds or chopped pistachios

Preheat oven to 375 degrees.

To prep the squash, place them flat side down so they stand upright. You may have to slice a tiny bit off the flat end so they stand straight. Cut the top 1" off of the top end, and scoop out the seeds, leaving the flesh. You may want to cut more off the squash to create a big enough opening for your couscous, but that's up to you.

Smear 1 tsp of the honey around in each of the squash and drizzle each with the cinnamon on the inside. Place in a small baking dish and add 1/2 inch of water to the bottom of the pan. Roast for about 40 minutes or until soft.

During the last 25 minutes of the squash's cooking time, prep your onion, garlic, and celery. Saute onion and celery in olive oil [a couple of tsps] in a saucepan over medium heat until soft and slightly caramelized, about 5 minutes. Add the garlic and saute 30 seconds to a minute more. Do not let the garlic get brown. Add the dried fruit and the broth to the pot and bring broth to a boil. Remove pan from the heat and add couscous. Stir to mix and cover. Let sit for 5 minutes off of the heat until the couscous absorbs the liquid. Add salt and pepper to taste, as well as the orange zest and nuts. If you have ground coriander, a pinch of that adds some pizzazz.

When the squash is roasted, fill with the couscous and serve!

Roasted Brussels Sprouts, Red Onion, and Shiitake Mushrooms - All Phases

This is a must-try! One of my favorites.

1 lb. brussels sprouts, stem ends cut off, and cut in half
1/2 a large red onion, cut into thick slices [1 cm thick]
15 large shiitake mushrooms, stems removed, caps cut into 3 strips
Olive oil, salt, pepper, oregano

Rreheat oven to 450 degrees. Rlace the veggies in a large glass baking dish. Drizzle with 2-3 tbs. olive oil, and generously salt and pepper. I also sprinkled with dried oregano [maybe 1 tbs. of it]. Roast for about 30 minutes, turning every 10 minutes or so, until all veggies are soft and browned.

WW Penne with Spinach and Goat Cheese - Phase 2

Two servings WW penne cooked in chicken broth
4 handfuls spinach, coarsely chopped
1/2 cup minced onion
2 cloves garlic, minced
2 tbs goat cheese
2 tsp olive oil

Heat olive oil in a skillet over medium heat. Add onion and caramelize, stirring often until slightly golden. Add garlic and spinach and cook until spinach softens, 3-4 minutes. Add pasta to the mixture and stir to combine and reheat the pasta. At the last minute just before serving, add the goat cheese in small crumbles and stir quickly to melt slightly. Add a dash of salt and pepper and serve.

DESSERTS

Bread Pudding with Lowfat Custard - Phase 2

We have a family recipe for a chocolate-croissant bread pudding with a vanilla custard that is to die for ... probably because the custard is made from egg yolks, heavy cream, vanilla beans, and sugar. I found a great substitute for the custard ingredients that is much healthier, and tastes just like the original.

Using the basic custard and toast recipe, you can add different types of fruits or chocolate or spices to create a new recipe every time.

Custard Ingredients:
1 can evaporated skim milk
2 whole eggs or appropriate measure egg substitute
1/2 cup Splenda or sweetner of your choice
2 tsp. vanilla extract or 2 vanilla beans

Bread:
Our original recipe uses croissants or brioche. I have also made this with challah, and it is excellent - a whole wheat challah might work nicely. It is also good with a crusty dinner bread - sourdough or multigrain or a light whole wheat would be good.

Additions:
- Semisweet chocolate, either chips or chopped baking squares
- Dried cranberries simmered in a little orange juice
- Raisins and chopped apples
- Lightly sweetened berries
- Cocoa powder [add 1/4 cup to custard mixture along with an additional 1/4 cup sugar]

Preheat oven to 350. Cut bread/croissants into 1" cubes. Spread in a single layer on a baking sheet and toast for 10 minutes, turning once to prevent burning. Set aside.

In a bowl, mix milk, eggs, sweetner, and vanilla. If using vanilla bean, heat the milk over low heat, halve the beans lengthwise, scrape out the tiny seeds, and whisk seeds and bean pods into the milk. Let simmer for a few minutes to infuse the flavor, discard the bean pods, and let cool before mixing with eggs and sweetner. The vanilla bean does add a more intense flavor, but they are sometimes expensive.

We have always cooked these in one-serving ramekins [you can buy these inexpensively at places like Target and Walmart]. Allegedly, you can use a larger baking dish and spoon out the servings, but the ramekins make a very attractive presentation, and are useful to have in the kitchen.

So, here's where the variation comes in. You can add pretty much anything you want to the pudding as far as chocolate, fruit, etc.
- Our original recipe called for a layer of semisweet chocolate [either chips or chopped baking squares] in the bottom of the ramekin [maybe 2-3 tbs. of chocolate depending on the size of your ramekins]. From there, fill the ramekin with toasted bread cubes and pour enough custard over the top to submerge the bread.
- If you're adding things like cranberries or apples, it's easier to mix them with the bread before filling the ramekins, then add the custard.

Place the ramekins in a large baking dish. Fill the dish with about 1/2" of water. Place in a 350-degree oven for about 40 minutes, until the puddings are firm. Excellent served warm or at room temperature.

Chocolate Berry Sorbet - Phase 2

In a blender:

1 bag frozen berries
1 cup nonfat vanilla yogurt
1 cup nonfat milk
2 tbs. SF raspberry syrup [not really necessary]
1/2 cup dark and white chocolate chips
6 ice cubes

I blended this up [chocolate chips and all] and put it in glasses in the freezer. Let it set up for about an hour and ate like a soft sorbet. Very good.

The raspberries were a little seedy, which was slightly annoying, so in the future I might make some raspberry puree [strained] out of a bag of raspberries, freeze it, and mix that with some frozen strawberries/blackberries to get the flavor without the seeds. I think this would be awesome in an ice cream maker, but it worked well in the absence of one.

[farleywilbur]

Great Job!! Thanks for the effort in putting all this together!

[anneg1116]

Great list A-Rod! Busy at that new job, huh?

[A-Rod]

Great list A-Rod! Busy at that new job, huh?

slow day yesterday? that actually didn't take that long, thank you search function.

[Auntdelite]

I tried the coleslaw recipe tonight and it is fantabulous! I did add a little extra splenda because I'm used to sweeter coleslaw, but it was excellent! Thanks for posting these

[ladybugnessa]

we are in the mood for coleslaw i think i'll make that too!

[ECS]

great list bro, already picking some things out to try!

[A-Rod]

great list bro, already picking some things out to try!

haha ... not a "bro" but glad you liked the recipes anyway.

[Love2paint4you]

A-Rod ~ you rock!

[pb&j]

Great idea!

[Alisa]

You really should open a restaurant.

[pb&j]

You really should open a restaurant.

Or at least cater or do cooking classes - for those who have not tried them, A-Rod's recipes are fabulous!

A-Rod, these aren't all your recipes, right? I remember you posting many more - I'll try to dig up my favorites

[NYC Gal]

You really should open a restaurant.

In NYC, please.

[ladybugnessa]

great list bro, already picking some things out to try!

haha ... not a "bro" but glad you liked the recipes anyway.

you need something in your sig that says you are a chick...

i admit i thought you a dude at first too...