Ed and Heba’s Blue-Ribbon Chicken

INGREDIENTS

2 tablespoons Dijon mustard
4 (4-ounce) boneless, skinless chicken breasts, trimmed of fat and butterflied
4 slices low-sodium ham
4 slices 2% Swiss or low-fat provolone cheese
Salt and ground black pepper to taste
1 teaspoon fresh rosemary, chopped
1/4 cup fat-free, low-sodium chicken broth

DIRECTIONS

Spread the mustard evenly inside the 4 chicken breasts. In a small nonstick skillet over medium heat, quickly sear the ham for about 30 seconds on each side. Place a slice of ham on 1 side of each piece of chicken. Place 1 slice of cheese folded in half over the top of the ham. Fold over the butterflied chicken breast to create a pocket. Tuck in the cheese so it’s well concealed. Season each breast with salt, pepper, and rosemary.

Lightly coat a skillet with cooking oil spray. Gently place each breast in the pan. Cook on medium to low heat for 6 to 8 minutes, until golden brown, then turn over the breasts and brown the other side. Once the chicken is fully cooked, remove it from the pan momentarily and drain any excess grease from the skillet. Return the skillet to the heat, add the broth, then place the chicken in the broth. Simmer for 3 to 4 minutes. Serve immediately.

Yield: 4 servings

Yakitori Beef Skewers

INGREDIENTS

1 pound 96% lean ground beef, preferably grass fed
1 teaspoon freshly minced garlic
1 teaspoon minced peeled fresh ginger
2 teaspoons finely chopped whole scallions
1 tablespoon + 1 teaspoon all-natural low-sodium soy sauce
Sea salt, to taste
All-natural, no-sugar-added Japanese dressing (I used Follow Your Heart Organic Creamy Miso Ginger Dressing), optional (see note)

DIRECTIONS

Soak 8 (6") wooden skewers in water for at least 30 minutes (or have metal skewers ready). Preheat a grill to high.

Add the beef, garlic, ginger, scallions, and soy sauce to a medium bowl. Mix well to combine. Season with salt.

Divide the mixture into 8 equal portions. Take 1 portion and shape it around a skewer, flattening the meat so it’s about 1-1⁄2" wide and covers about 5" of the skewer’s length. Place the finished skewer on a dinner plate. Repeat with the remaining meat mixture and skewers. Transfer the plate to the freezer and let the skewers sit about 10 minutes.

Grill the skewers for 2 to 3 minutes per side, or until the meat is cooked through and no longer pink. Divide the yakitori among 4 serving plates, and serve immediately, alongside the dressing for dipping, if desired.

Note: Be careful not to overdo the dressing or the dipping. Each tablespoon of my suggested dressing adds 40 calories, 3.5 grams of fat, and 120 milligrams of sodium.

Yield: 4 servings

Winning “Fried” Chicken

INGREDIENTS

Olive oil spray
3 tablespoons fat-free plain yogurt
4 large fresh basil leaves
1 teaspoon chopped fresh oregano leaves
1 teaspoon chopped fresh thyme leaves
1/4 teaspoon garlic powder
Pinch of salt
Pinch of ground black pepper
2 small (4 ounces each) boneless, skinless chicken breasts, trimmed of visible fat
4 tablespoons Ian’s Whole Wheat Panko Breadcrumbs®, divided
Mustard or low-fat, low-sodium marinara sauce to taste (optional)

DIRECTIONS

Preheat the oven to 400°F. Lightly mist a small nonstick baking sheet with oil spray.

In a medium shallow bowl, combine the yogurt, basil, oregano, thyme, garlic powder, salt, and pepper. Stir to mix well.

Place 2 tablespoons of the breadcrumbs in another medium shallow bowl. Set next to the yogurt mixture. Dip 1 breast into the yogurt mixture to coat. Transfer to the breadcrumbs to coat evenly. Place it on the prepared baking sheet. Add the remaining 2 tablespoons breadcrumbs to the breadcrumb bowl. Repeat the procedure with the second breast. Place, not touching the other breast, on the baking sheet.

Bake for 10 minutes. Flip the chicken and bake for 8 to 10 minutes, or until no longer pink. Serve immediately with mustard or marinara sauce to taste on the side, if desired.


Yield: 3 Servings; Serving = 2 and 2/3 ounces of chicken

Thai Chicken Curry

INGREDIENTS

1 tablespoon olive oil
1 and 1/2 cups chopped onion
2 tablespoons peeled, minced fresh ginger
1 tablespoon chopped garlic
2 teaspoons curry powder
1 teaspoon ground coriander
1 teaspoon ground cumin
1 can (14 1/2 ounces) fire-roasted tomatoes
7 ounces (1/2 can) light coconut milk (see note)
1 cup fat-free chicken broth or vegetable broth
1 tablespoon fish sauce (see note)
1 and 1/2 cups cooked brown lentils
1/4 cup chopped fresh cilantro, without stems
6 3-ounce boneless, skinless chicken breasts
Salt and pepper to taste

DIRECTIONS

Heat the oil in a 3-quart saucepan over medium heat. Add the onion and cook for about 4 minutes, or until softened. Add the ginger and garlic and cook, stirring, until light golden. Add the curry powder, coriander, and cumin. Cook, stirring well, for 1 minute, or until fragrant. Add the tomatoes, coconut milk, broth, and fish sauce and bring just to a boil. Stir in the lentils and cilantro. Keep the mixture warm.

Preheat the charcoal grill. Brush the chicken breasts lightly with olive oil and arrange them on a rack set about 6 inches over the glowing coals. Grill the breasts for about 4 minutes on each side, or until they’re just cooked through and the juices run clear. (Alternatively, the chicken may be grilled on a hot, ridged grill pan over medium-high heat.) Season with salt and pepper. Place the chicken on dinner plates and top with the warm curry sauce. If the sauce becomes too thick, additional broth or water may be added.

Notes: Light coconut milk has less fat, fewer calories, and lighter flavor than regular coconut milk.

Fish sauce, also called nuoc nam, is a flavoring ingredient available in Asian markets, specialty foods stores, and some supermarkets.

Yield: 6 servings

Thai Chicken

INGREDIENTS

1 tablespoon fresh lime juice
1 tablespoon fresh basil, chopped
1 tablespoon fresh mint, chopped
1 tablespoon fresh cilantro, chopped
2 teaspoons low-sodium soy sauce
1 teaspoon peanut oil
1 teaspoon garlic, minced
1 teaspoon curry powder
12 ounces chicken breasts, boneless, skinless cut into 4 pieces

DIRECTIONS

In a 1-quart plastic bag, combine the lime juice, basil, mint, cilantro, soy sauce, oil, garlic, and curry powder.

Place the chicken between two pieces of waxed paper. Using a chef’s mallet, pound the chicken pieces to a uniform thickness. Add the chicken to the mixture in the bag. Close the bag securely and turn the bag to coat the chicken with the marinade. Refrigerate overnight, turning the bag occasionally.

Grill the chicken over hot coals, 6 to 8 minutes per side. Or broil the chicken 2 inches from the heat, 5 to 6 minutes per side.


Yield: 4 Servings

Sweet and Spicy Pork Tenderloin

INGREDIENTS

Olive oil spray
1/2 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground allspice
1/8 teaspoon garlic powder
1/8 teaspoon ground chipotle chile pepper
1 pork tenderloin (1 pound), trimmed of visible fat
1 teaspoon extra-virgin olive oil
2 tablespoons honey
1/2 tablespoon hot-pepper sauce
1 tablespoon minced fresh garlic

DIRECTIONS

Preheat the oven to 350°F. Lightly mist a small roasting pan or ovenproof skillet (just large enough to hold the pork) with oil spray. Set aside.

In a small bowl, combine the cumin, cinnamon, salt, black pepper, allspice, garlic powder, and chipotle pepper. Rub the pork evenly with the olive oil. Then rub the spice mixture evenly over it until it is coated. Cover loosely with plastic wrap. Refrigerate for 15 minutes.
Meanwhile, in a small bowl, combine the honey, garlic, and hot-pepper sauce. Whisk to mix. Set aside.

Set a large nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to lightly mist with oil spray. Place the pork in the pan. Cook for 1 minute per side, or until browned on all sides. Transfer to the reserved pan. With a basting brush, evenly coat the pork with the reserved honey mixture.

Roast the tenderloin in the oven for 16 to 18 minutes, or until a thermometer inserted in the center reaches 155°F and the juices run clear. Remove from the oven. Cover the pork loosely with aluminum foil. Let stand for 10 minutes. Transfer the pork to a cutting board. Holding a knife at a 45° angle, cut into thin slices. Serve immediately.


Yield: 8 Servings; Serving = 2 ounces of pork

Steak with Mushroom Sauce

INGREDIENTS

8 ounces lean sirloin steak, cut into 1-inch long strips 1/4" thick
1 small onion, sliced
1 tablespoon whole wheat flour
1/2 cup mushrooms sliced
1/2 cup water, more add as needed
1 teaspoon Dijon mustard
1 teaspoon paprika
1/4 cup fat-free sour cream

DIRECTIONS

Brown the beef and onion in a large nonstick skillet. Add the flour to the skillet and stir the beef until coated. Add the mushrooms, water, mustard, paprika, and sour cream to the mixture, stirring constantly until the sauce develops a creamy consistency.


Yield: 4 Servings

Sautéed Eggplant over Fettuccine

INGREDIENTS

2½ cups eggplant, peeled and diced
1 zucchini, julienned
2 teaspoons olive oil
1 can (14.5 ounces) stewed tomatoes
¼ teaspoon red pepper flakes, crushed
4 ounces fettuccine, cooked

DIRECTIONS

In a heavy nonstick skillet, sauté eggplant and zucchini in hot oil over medium-high heat until tender, 6 to 8 minutes. Reduce heat. Add stewed tomatoes and red pepper flakes. Simmer for 5 minutes. Serve over hot fettuccine.


Yield: 8 Servings

BL Salmon with Ginger Glaze

INGREDIENTS

2 tablespoons brown sugar, packed
2 tablespoons Dijon mustard
1 tablespoon grated fresh ginger
8 ounces salmon, preferably wild
1/4 teaspoon salt
1/4 teaspoon black pepper, freshly ground

DIRECTIONS

Coat rack of broiler pan with cooking spray. Preheat broiler.

In small bowl, whisk sugar, mustard, and ginger. Season both sides of fillets with salt and pepper. Place salmon on broiler rack and brush glaze on top. Broil 8 to 10 minutes or until fish is lightly browned and opaque. Serve.


Yield: 4 Servings

BL Red Lentil Patties

INGREDIENTS

1 cup white basmati rice, rinsed
½ cup red lentils, rinsed
½ teaspoon turmeric
½ teaspoon salt
3 tablespoons light sesame oil
1 teaspoon cumin seeds
2 cups diced onions
¼ teaspoon red pepper flakes
¼ cup arrowroot powder

DIRECTIONS

Place the rice and lentils into a medium saucepan with 4 cups of water, the turmeric, and the salt. Cover, bring to a boil, reduce the heat, and simmer for 10 minutes. Remove the cover and simmer without stirring until water is absorbed, about 15 minutes.

Meanwhile, heat 2 tablespoons of sesame oil in a medium nonstick skillet. Add the cumin and saute 1 minute, until fragrant. Add the onions; cook over medium heat, stirring frequently, until well browned, about 12 minutes. Add the red pepper. Remove from heat, and add to the lentils and rice. Combine well. Spoon mixture into a bowl and let stand until cool, about 20 minutes.

Spread the arrowroot on a large plate. Form the lentil-rice mixture into 8 patties. Evenly coat the patties with the arrowroot and set aside until ready to saute.

Heat ½ tablespoon of oil in a nonstick skillet over medium-high heat. Saute 4 patties until golden, about 2 minutes per side. Repeat for the remaining patties. Try served warm, drizzled with Cilantro Sauce.


Yield: 8 Servings

BL Penne with Fresh Basil and Feta

INGREDIENTS

2 cups whole wheat penne, cooked
3 cups chopped tomatoes
1 package (10 ounce) frozen, chopped spinach, thawed and well drained
1/4 cup scallions sliced
1/2 cup fresh basil, chopped, or 1½ teaspoon dried
1/4 cup feta cheese, crumbled

DIRECTIONS

In a pot, combine pasta, tomatoes, spinach, scallions, and basil. Cook, stirring often, until heated through, about 2 minutes. Stir in feta cheese and cook for 1 minute.


Yield: 8 Servings

BL Mom’s New Beef Stew

INGREDIENTS

1 tablespoon whole grain oat flour
1/8 teaspoon garlic power
1/8 teaspoon salt
Pinch of ground black pepper
1 pound top round steak, cut into 1" cubes
2 teaspoons extra-virgin olive oil
8 ounces button mushrooms, halved
1 onion, chopped
1 tablespoon minced garlic
1 teaspoon dried thyme
2 cans (14-ounces each) lower-sodium, fat-free beef broth
2 large carrots, peeled and sliced
1 pound sweet potatoes, peeled and cut into 1" cubes

DIRECTIONS

In a medium resealable plastic bag, combine the flour, garlic powder, salt, and pepper. Add the beef and shake the bag until all the cubes are coated. Refrigerate for at least 15 minutes.

Set a large nonstick soup pot over medium-high heat until it is hot enough for a spritz of water to sizzle on it. Add the oil. Add the reserved beef cubes to the pan in a single layer. Cook for about 1 minute per side, or until browned. Reduce the heat to medium. Add the mushrooms, onion, garlic, and thyme. Cook, stirring occasionally with a wooden spoon and scraping any browned bits from the pan bottom, for about 10 minutes, or until the onion is tender.

Add the broth and carrots. Increase the heat to high. When the broth comes to a boil, reduce the heat to low so the mixture simmers gently. Cover and cook for 45 minutes.

Add the potatoes. Cook for 45 minutes, or until the beef is fork tender. Season to taste with salt and pepper. Serve immediately.


Yield: 9 Servings; Serving = 1 cup

Lori’s Lean Lemon Chicken BL

INGREDIENTS

Olive oil spray
2 teaspoons garlic powder
2 teaspoons lemon pepper seasoning blend, or to taste
1/2 teaspoon seasoned salt
6 small (4 ounces each) boneless, skinless chicken breasts, trimmed of visible fat
1 cup lemon juice, preferably fresh-squeezed (4 to 5 lemons)
6 slices lemon
I Can’t Believe It’s Not Butter!® spray

DIRECTIONS

Preheat the oven to 400°F. Lightly mist an 8” x 8” glass or nonstick baking dish with oil spray.

In a small bowl, combine the garlic powder, 2 teaspoons (or to taste) lemon pepper, and seasoned salt. Mix to blend.

Place the chicken on a large plate or platter. Rub the seasoning mixture evenly over the chicken. Cover with plastic wrap.

Refrigerate for 15 minutes for the seasonings to flavor the chicken.

Place a large nonstick skillet over high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to mist lightly with oil spray. Place the chicken in the pan. Cook for 2 to 3 minutes per side, or until browned. Place the chicken, smooth sides up and not overlapping, to the reserved baking dish. Spray each breast with 2 spritzes of I Can’t Believe It’s Not Butter! spray. Pour the juice over the chicken. Top each breast with a lemon slice.

Bake for 21 to 24 minutes, or until no longer pink and the juices run clear. Remove from the oven. Baste with the pan juices. Let stand for 5 minutes before serving.


Yield: 8 Servings; Serving = 3 oz chicken

Indian Chicken Curry BL

INGREDIENTS

1-1⁄4 pounds trimmed boneless, skinless chicken breasts, cut into 1-1⁄2" pieces
1 teaspoon avocado oil
2 tablespoons salt-free Indian seasoning blend or rub (I used The Spice Hunter Salt Free Curry Seasoning Blend), divided
3⁄4 teaspoon salt, or more to taste, divided
Olive oil spray (propellant free)
3⁄4 cup coarsely chopped sweet onion
2 teaspoons freshly minced garlic
1 can (15 ounces) all-natural no-salt-added diced tomatoes
3⁄4 cup light coconut milk
2 tablespoons chopped cilantro leaves, divided

DIRECTIONS

Add the chicken to a large bowl and drizzle with the oil. Sprinkle 1 tablespoon of the seasoning and 1⁄4 teaspoon of the salt over the chicken and toss well, until the chicken pieces are evenly coated.

Place a large nonstick soup pot or saucepan with a lid over medium high heat.

When hot, add half of the chicken. Cook for 2 to 3 minutes per side, or until the chicken pieces are browned. Remove the chicken to a plate or bowl. Add the remaining chicken, repeating the cooking process, and remove the browned chicken to the plate or bowl.

Mist the pot with spray and place it back over the heat. Add the onion and garlic and cook, stirring frequently, for 1 to 2 minutes, or until the onions begin to soften. Add the chicken back to the pot, followed by the tomatoes with their juice, coconut milk, 1 tablespoon of the cilantro, and the remaining 1 tablespoon spice rub and 1⁄2 teaspoon salt. Stir well to combine. Bring the mixture to a simmer, then reduce the heat to medium-low. Cover the pan and cook, stirring occasionally, for 30 minutes, or until the chicken is very tender.

Stir in the remaining 1 tablespoon cilantro and season with salt, if desired. Serve immediately.

Yield: 4 (heaping 1-cup) servings

Easy Chicken Cordon Bleu

Chicken breasts
Sliced swiss cheese
ham slices
egg
breadcrumbs

Sauce:
2 cans cream of chicken soup
1/2 cup sour cream
1/2 cup water

Mix the sauce ingredients and pour a little on the bottom of a greased 9x13 dish. Set aside
Dip chicken in egg and then in the bread crumbs and place in a baking dish.

Layer with the ham and swiss cheese. Pour remaining sauce overt the top and bake for 1 hour.

Crock Pot Pork Chops and Stuffing

1 package herb stuffing mix
2 stalks celery, chopped
1 medium tart cooking apple, peeled and chopped
1 medium onion, chopped
1 cup craisins
1 cup chicken broth
6 pork chops (about 1/2 inch thick)

Spray inside of a 4-5 quart slow cooker with cooking spray. Mix all ingredients except pork. Place half of the stuffing mixture in slow cooker; top with pork. Spoon remaining stuffing over pork. Cover and cook on low heat setting 6-8 hours or until pork is tender.

Stomboli

(Ange Nelson)

1 TBS Yeast (instant)
1 ½ cups warm Water
2 TBS Sugar
½ tsp. Salt
Let yeast rise, then add
3 cups Flour
Knead 3 minutes, let rest 10 minutes.

Roll out dough in large rectangle. Melt some butter in bottom of Jelly roll pan and place dough on pan. Spread pizza sauce lengthwise in the MIDDLE of the dough. Layer desired toppings (ie; pepperoni, sausage, pineapple, Canadian bacon, etc.) in MIDDLE of dough. Make equal cuts through dough on either side of toppings. Fold over top of dough, then continue braiding dough over the top of the toppings, folding the bottom side over as well. Spray top with cooking spray, and sprinkle with parmesan cheese and garlic salt. Bake at 375 for 20 minutes or until golden brown on top.

Spiced Apple- Butter Pork Roast

One 2-pound boneless center-cut lean pork loin roast
one 1-pound, 13-ounce jar apple butter
1/4 cup apple juice
2 tbsp cider vinegar
2 tbsp lemon juice
2tbs prepared horseradish
1 tsp dijon mustard
1/4 tsp salt
1/4 tsp coarsely ground pepper

Place roast in a zip-top plastic bag. Combine ingredients in bowl; mix well. Reserve 2 cups apple-butter mixture; cover and chill. Pour remaining mixture over roast; seal bag and marinate 8 hours.

Preheat oven to 350 degrees.

Line shallow pan with foil. Place roast in pan and drizzle with marinade. Bake at 350 degrees for 55 minutes or until meat reaches 150 degrees. Let stand 10 minutes.

Place reserved apple-butter mixture in a small sauce pan. Heat over low and serve with roast.

Rosemary Chicken Marinade

1/4 cup fresh lemon juice
1/4 cup olive oil
2 cloves garlic, minced
1 1/2 tsp chopped fresh rosemary
1/2 tsp salt
4 large boneless skinless chicken breasts

In a small bowl, whisk together the lemon juice, olive oil, garlic, thyme, bay leaf, rosemary and salt.

Place chicken breasts in a large zip-loc bag, then pour in the marinad. Seal and refrigerate for 24 hours, gently shaking the bag occasionally.

When ready to cook, preheat the broiler to high.

Remove the chicken breasts from the bag, reserving the marinade. Place the chicken on a broiler pan or baking sheet lined with foil. Broil the chicken for 8 minutes. Flip the breasts, baste and grill for another 7 minutes.

Mediterranean Chicken Jardine

4 broiler-fryer chicken breast halves,
1/2 cup flour
1 tbsp lemon pepper
4 tbsp olive oil, divided
1/3 cup chicken broth
3 zucchini, cut in 1/4 inch slices
3 tbsp fresh lemon juice
1 small white onion chopped
1 can (28 ounce) cup-up tomatoes, drained
1 can (4 ounces) sliced mushrooms, drained
2 bay leaves
1 tsp oregano leaves
1/2 tsp basil
1/4 tsp freshly ground pepper
2 cloves garlic, pressed
4 slices mozzarella cheese
1/3 cup grated parmesan cheese
orzo, cooked in chicken broth

In shallow bowl, mix flour and lemon pepper. Add chicken, one piece at a time, dredging to coat. In large frypan, place 2 tablespoons of the oil and heat to medium tem. Add chicken and saute, turning, about 10 minutes, or until brown; remove to platter.

To fry pan, add chicken broth and zucchini; cook, stirring, about three minutes or until crisp tender. Remove zucchini from fry pan, drain.

In bottom of glass baking dish, arrange zucchini in single layer; sprinkle with lemon juice and top with chicken.

In same fry pan, place remaining 2 tbsp olive oil. Add onion and saute until translucent. Add tomatoes, mushroom, bay leaves, oregano, basil, pepper and garlic. Cover and simmer about 20 minutes. Ladle sauce over chicken. Place 1 slice mozzarella cheese on each piece of chicken.

Sprinkle with Parmesan cheese. Bake at 350 degrees for 25 minutes or until fork can be inserted in chicken with ease. Serve with orzo.