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MN Veggie Chili
MN Gaspacho Soup
MN Breakfast Cobbler
MN Lemon Garbanzo Salad with Feta
MN Butternut Squash Soup with Roasted Red Pepper Puree
MN Oven Fried Chicken (with flax!)
MN Spicy Soba Noodles with Chicken in Peanut Sauce
MN Spinach, White Bean & Bacon Salad
MN Curried Chicken Salad
MN Smoked Salmon Salad

MN Smoked Salmon Tacos

MN Baked Flounder with Fresh Lemon Pepper

MN Tuna Zucchini Cakes

MN Smoked Turkey & Cranberry Chutney Roll-Ups

MN Whole Wheat Pasta with Sausage, Leeks and Fontina

MN Unstuffed Cabbage

MN Kiwifruit Chicken Saute

MN Twice-Baked Salmon Potatoes

MN Super Oatmeal

MN Meatloaf Muffins

MN Chickpea Ragout

Veggie Chili
1 tablespoon olive oil

1 large onion, chopped

2/3 cup salsa

1 ½ teaspoons cumin

1 1/2 teaspoons chili powder

1 can (28 oz) crushed tomatoes, undrained

¾ teaspoon salt

2 cans (15 oz each) black beans, rinsed & drained

1 red pepper, chopped

1 large zucchini, cut into ½ inch pieces

1 yellow squash, cut into ½ inch pieces

Sauté onion in olive oil for 2 – 3 minutes.  Add all other ingredients. Cover and simmer over low heat for 20 minutes.

Yield 6 cups; serving size 1 cup ; Calories 233; Protein 7 grams; Fiber 14 grams

Gaspacho Soup

1 green bell pepper, chopped

1 cucumber, peeled and chopped
½ cup celery, chopped
½ cup green onions
2 cups tomato or V8 juice
1 can (15 oz) diced tomato, including liquid
1 teaspoon white or cider vinegar
4 tablespoon fresh cilantro, chopped
3 cloves garlic, finely chopped or mashed

Combine all ingredients.  Place ½ of the mixture in a blender or food processor, process until nearly smooth.  Combine both the smooth and the chunky halves in a container and refrigerate for at least three hours to bring out the flavors.

* Although this soup is traditionally served cold, it is also delicious warmed.

Yield: 4 servings;  Calories 72; Fat 0.6 g; Sodium 225 mg; Fiber 4.2 g; Protein 3.5 g

Breakfast Cobbler

1 1/2 cups granola cereal

1/2 cup bran flakes cereal

16 ounces drained, sliced peaches

16 ounces drained, sliced pears

1/3 cup orange juice

Optional additions: nuts, raisins, dried fruit, ground flaxseed

Mix all ingredients, microwave for 5 minutes. Serve hot or cold.

Yield: 4 servings; Serving size: 3/4 cup

Calories 275; Fat 4g; Sodium 158 mg; Fiber 4 g; Protein 5g

Lemon Garbanzo Salad with Feta
1 1/2 cups boiling water

1 cup uncooked bulgur

4 1/2 Tablespoons lemon juice (divided)

1 cup chickpeas, rinsed, drained

6 Tablespoons chopped cucumber

6 Tablespoons chopped celery

6 T diced red onion

1/4 cup feta cheese

4 1/2 teaspoons chopped fresh dill (or 3/4 teaspoon dried)

2 Tablespoons olive oil

1/2 teaspoon salt

1/2 teaspoon pepper

Combine water, bulgur, and 3 Tablespoons lemon juice in a pot. Let stand

15 minutes or until water is absorbed. (heat slightly to speed process if

needed).  Add chickpeas through dill.  Combine oil through pepper and 4 1/2 teaspoons lemon juice.  Drizzle oil mixture over bulgur mixture. Toss to coat.  Cover and chill.

Serving size: 1 1/2 cups

Calories 390; Protein 12.3g; Fat 13.6g; Fiber 13g

Butternut Squash Soup with Roasted Red Pepper Puree
2 Tablespoons olive oil 1 1/4 cups chopped onions

4 garlic cloves, minced

1 (one) 2.5-pound butternut squash, peeled, seeded, cut into 1-inch pieces

5 1/2 cups (or more) vegetable broth

3 teaspoons chopped fresh thyme

1/2 teaspoon grated orange peel

Roasted Red Pepper Puree (see below)

Heat oil in heavy large pot over medium-high heat. Add onions; sauté until tender, about 12 minutes. Add garlic; stir 1 minute. Add squash and 5 1/2 cups broth; bring to boil. Reduce heat; cover and simmer until squash is soft, about 40 minutes. Cool slightly.  Working in batches, puree soup in blender until smooth. Return puree to pot. Add 1 teaspoon thyme and orange peel. Thin soup with more broth if desired. Simmer 3 minutes. Season with salt and pepper.  Ladle soup into bowls. Swirl 1 tablespoon Roasted Red Pepper Puree into soup in each bowl. Sprinkle with remaining 2 teaspoons thyme and serve.

Roasted Red Pepper Puree

1 cup coarsely chopped, drained, roasted red peppers (from jar)

1 Tablespoon extra-virgin olive oil

2 garlic cloves, chopped

1/4 teaspoon dried crushed red pepper

Puree all ingredients in food processor until smooth. Season with salt and pepper.

Serves 6

Each serving (including Roasted Red Pepper Puree) has: Calories 200; Fat 8g; Fiber 8g

Oven Fried Chicken (with flax!)

1 egg, beaten

3 tablespoons skim milk

½ cup ground flax seed

½ cup finely crushed unsalted crackers

¼ teaspoon black pepper

1 tablespoon dried parsley flakes

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon garlic powder

1 teaspoon seasoned salt

1 – 2 pounds chicken pieces, skin removed

2 tablespoons melted butter

Preheat oven to 350 degrees. In a small bowl, combine egg and milk. In a shallow container, combine ground flax, cracker crumbs, pepper, parsley, paprika, chili, garlic, and seasoned salt. Dip chicken pieces into egg mixture; coat with crumb mixture. Place chicken on greased baking pan so pieces do not touch. Drizzle pieces with melted butter. Bake for 45 minutes or until chicken is tender and no longer pink. Do not turn chicken while baking.

Yield: 6 servings; Serving size: 1 – 2 pieces

Calories 267; Fat 14.7 g, Protein 23.9 g; Sodium 147 g

Spicy Soba Noodles with Chicken in Peanut Sauce 1 carrot, peeled

1/3 cup peanut butter

2 Tablespoons honey

1 Tablespoon chopped, fresh, ginger

1 Tablespoon soy sauce

1 – 2 teaspoons crushed red pepper

1 garlic clove, minced

1 (16 ounce) can chicken broth

1 pound skinless chicken breast

5 cups soba noodles, cooked

2 cups broccoli, chopped

1 red bell pepper, chopped

6 Tablespoons green onions

6 Tablespoons chopped peanuts

6 Tablespoons fresh cilantro, chopped

1 Tablespoon canola oil

Shave carrot – set aside. Mix peanut butter through garlic with 1/3 cup broth. Boil chicken in saucepan with 1 2/3 cup chicken broth. Reduce heat, simmer 4 minutes. Remove from heat. Let sit 20 minutes. Drain and cut chicken into 2 inch pieces. Stir fry broccoli and pepper in canola oil. Add chicken, peanut butter mixture, carrots and noodles. Toss well. Top with peanuts, onions and cilantro.

Spinach, White Bean & Bacon Salad

¼ cup maple syrup 1 can (15.5 oz) Great Northern Beans, rinsed & drained

3 T cider vinegar ½ cup sliced green onions

1 T olive oil ½ cup chopped red pepper

1 T Dijon mustard 5 bacon slices – cooked

¼ tsp salt 2 (7 oz) packages baby spinach

¼ tsp pepper

Dressing: combine syrup through pepper, microwave 1 minute.

Combine remaining ingredients in large bowl. Pour dressing over salad and serve immediately.

Yield 8 servings ( serving size 1 ¾ cup)

Calories 124 Fat 4.2g Protein 5.5g Fiber 2.7g

Curried Chicken Salad

3 cups chopped, cooked, chicken breast (about 1 pound)             

1 cup halved seedless grapes                                                           

1 cup diced peeled apple                                                     

4 tablespoons crushed pineapple                                             

2 tablespoons raisins (or craisins)                                               

6 tablespoons low-fat mayo                                         

2 teaspoons honey

1 teaspoon curry powder

1 teaspoon lemon juice

¼ teaspoon salt

¼ teaspoon pepper

2 tablespoons slivered almonds

Combine chicken through raisins.  Set aside.  In a separate bowl, combine mayo through pepper.  Mix all ingredients together and serve.

Yield:  4 servings (serving size 1 ¼ cups)

Calories 303;  Fat 7.2g (with almonds);  Protein 33.8g;  Fiber 1.9g

Smoked Salmon Salad

8 ounces wild smoked salmon            

1 large red apple, diced                              

2 stalks celery, diced                           

½ cup Vidalia onion                           

3 tablespoons low-fat mayo

salt to taste

5 – 6 ounce bag mixed salad greens

6 Pita pockets

Mix salmon, apple, celery, onion, mayo and salt.  Stuff pitas with thin layer of mixed salad greens.  Fill full with salmon salad.

Smoked Salmon Tacos

3 oz. wild smoked salmon

8 4 1/2 inch corn tortillas, heated
1 lime, cut into quarters
1/4 cup low fat sour cream
1 cup shredded lettuce
1/4 cup 3-cheese Mexican-style blend, shredded
1/4 cup fresh cilantro, chopped
Salsa

Evenly divide smoked salmon into double layered heated tortillas. Carefully squeeze lime wedge over the salmon. Continue filling each taco with sour cream, lettuce, cheese and cilantro. Serve immediately with Pico de Gallo.

Yield: 4 tacos
Serving Size 1 taco; Calories 150; Fat 7 g;  Protein 9 g.; Sodium 220 mg;

Baked Flounder with Fresh Lemon Pepper

2 Tablespoons grated lemon rind

1 Tablespoon olive oil

1 ¼ teaspoon black peppercorns, crushed

½ teaspoon salt

2 garlic cloves, minced

4 (6-oz) flounder fillets

Lemon wedges

Mix 1st 5 ingredients (lemon rind through garlic).  Place fish on baking sheet coated with cooking spray.  Rub mixture over fish.  Bake at 425 degrees for 8 minutes.  Serve with lemon wedges

Calories 189;  Fat 5.4g;  Protein 32.2g

Tuna Zucchini Cakes

1 Tablespoon butter or margarine

½ cup finely diced onion

1 can (6 oz) water packed tuna, drained

1 cup shredded zucchini

2 eggs, lightly beaten

1/3 cup fresh parsley

1 teaspoon lemon juice

½ teaspoon salt

1/8 teaspoon pepper

1 cup seasoned bread crumbs

Melt butter in a medium saucepan over low heat.  Add onion, cook until tender, but not brown.  Remove from heat.  Add tuna through pepper and ½ cup bread crumbs.  Stir until well combined.  Shape into 12 ½-inch thick patties.  Coat patties with remaining bread crumbs.

In a medium skillet, heat oil and cook patties 3 minutes on each side or until golden brown.

Smoked Turkey and Cranberry Chutney Roll-Ups

1 bag (12 ounces) cranberries
1 1/2 tablespoons minced fresh ginger
3/4 cup sugar
1 cup orange marmalade
1/2 cup finely chopped walnuts
1 1/2 teaspoons Chinese 5-spice powder
1/4 teaspoon ground cloves
8 ounces reduced-fat cream cheese, room temperature
8 ounces non-fat cream cheese, room temperature
16 whole-wheat tortillas
1 pound thinly sliced smoked turkey
Spinach or leaf lettuce

Preheat oven to 350 degrees.

Combine cranberries, ginger and sugar in 13-by-9-inch baking pan, tightly cover with aluminum foil and bake in preheated oven 50 minutes. Remove from oven; add marmalade, walnuts and spices, stir well and cool to room temperature.

Meanwhile, in food processor, whip cream cheeses together until smooth.

Spread each tortilla with thin layer of cream cheese; leave 1-inch perimeter around edges. Cover with layer of cranberries, followed by layer of sliced turkey; top with spinach or lettuce leaves.

Tightly tuck one side of wrapper, keeping spinach flat; roll away from you, jellyroll style.

Yield: 6 wraps.

Per wrap: 257 calories, 11g protein, 5.1g fat, 11g fiber. Calories from fat: 18%.

Whole Wheat Pasta with Sausage, Leeks, and Fontina

6 quarts water
2 1/2 teaspoons salt, divided
1 pound uncooked whole wheat penne or rigatoni
1 tablespoon olive oil
1 (4-ounce) link sweet Italian sausage
2 cups chopped leek
4 cups shredded Savoy cabbage (about 9 1/2 ounces)
1 cup fat-free, less-sodium chicken broth
1/4 teaspoon freshly ground black pepper
1/2 cup (2 ounces) shredded fontina cheese

Bring 6 quarts water and 2 teaspoons salt to a boil in a large stockpot. Stir in pasta; partially cover, and return to a boil, stirring frequently. Cook 8 minutes or until pasta is almost al dente, stirring occasionally. Drain.

While pasta cooks, heat olive oil in a Dutch oven over medium-high heat. Remove casing from the sausage. Add sausage to Dutch oven; cook 2 minutes or until lightly browned, stirring to crumble. Add leek; cook 2 minutes or until leek is soft, stirring frequently. Add cabbage; cook 2 minutes or until cabbage wilts, stirring frequently. Add remaining 1/2 teaspoon salt, broth, and pepper; bring to a boil. Reduce heat, and simmer 15 minutes or until vegetables are very tender. Add pasta to Dutch oven, tossing well to coat; bring to a boil. Reduce heat, and cook 1 minute, stirring constantly, or until pasta is al dente. Remove from heat; stir in cheese. Serve immediately.

Yield: 6 servings

Serving size: 1 2/3 cups: calories 385;  Fat 8.9g;  Fiber 8.3g;  Protein 17.3g; 

Twice-Baked Salmon Potatoes  

* Use this as a main entrée and serve with a green salad on the side.

4 large baking potatoes

½ cup sliced green onions

½ cup reduced-fat sour cream

1/3 cup fat-free milk

3 ½ tablespoons butter, softened

3 tablespoons prepared horseradish

½ teaspoon salt

½ teaspoon black pepper

1 (4.5 ounce) package hot-smoked salmon or canned salmon

¼ cup grated fresh Parmesan cheese

Preheat oven to 450 degrees.  Bake potatoes at 450 degrees for 50 minutes or until done; cool slightly. 

Reduce oven temperature to 400 degrees.  Cut each potato in half lengthwise, and scoop out pulp, leaving a ¼ inch-thick shell.  Combine potato pulp, onions, and next 7 ingredients (through salmon) in a large bowl, stirring until blended.  Spoon potato mixture into shells.  Sprinkle cheese evenly over potatoes.  Bake at 400 degrees for 15 minutes or until thoroughly heated. 

Yield: 4 servings;  Serving size: 1 potato;  Per Serving: 508 Calories;  16g fat;  7.6g fiber;  21.6g protein   

Super Oatmeal (with Pumpkin Puree)

1 cup low fat milk

¼ cup packed brown sugar

¼ cup canned pumpkin

1 teaspoon vanilla extract (optional)

¼ teaspoon pumpkin pie spice

1 cup old-fashioned oats

2 teaspoons natural peanut butter (optional)

Dried fruit and nuts (optional)

Pure maple syrup, for serving

In a small saucepan, combine milk, sugar, pumpkin, vanilla and spice.  Bring to a gentle boil and stir in the oatmeal.  Reduce heat and simmer for 2 to 3 minutes, until the oatmeal is soft and creamy.  Stir in the peanut butter, if using.  Sprinkle with dried fruit and nuts, serve with a drizzle of pure maple syrup. 

Meatloaf Muffins

2 pound lean ground beef

1 medium sized zucchini, peeled and shredded

2 egg whites

1 cup dry bread crumbs

1 tsp dried Italian seasoning

½ tsp salt

½ cup barbecue sauce, divided (or ketchup)

Preheat oven to 400 degrees. In a large bowl, combine all the ingredients except ¼ cup barbecue sauce; mix lightly but thoroughly.  Divide the beef mixture equally among the cups of a 12-cup muffin pan that has been coated with nonstick cooking spray; smooth the tops.  Spread the remaining barbecue sauce over the tops.  Bake for 25 to 30 minutes, or until no pink remains and the juices run clear.

Chickpea Ragout
2 tsp. olive oil
1 large onion, chopped
3 small garlic cloves, minced
1 tsp. minced fresh ginger
4 canned tomatoes packed in tomato juice (reserve the tomato juice)
3 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 tsp. ground cloves
1/8 tsp. cayenne pepper
2 15-ounce cans of chick peas, drained and rinsed
1/4 cup minced fresh parley

In a large, heavy skillet, warm the olive oil over moderately low heat. Add the onion, garlic, ginger and cook, stirring occasionally, until softened, 3 to 5 minutes. Add the tomatoes, breaking them into pieces with the spatula. Add 1/2 cup of the reserved tomato juice along with the remaining spices. Cook, stirring occasionally for 5 minutes; add the chickpeas. Cook for an additional 10 minutes. If the mixture gets too thick, add more tomato juice. Add the parsley and toss. Serve with rice.

Number of Servings 8, Calories per Serving 160, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 540mg, Carbohydrate 28g, Fiber 6g, Protein 8g