6 oz – Thin spaghetti

1 tbsp – + 1 t extra virgin olive oil

1 tbsp – Or more minced garlic

1/2 cup – Low-sodium chicken broth

1/4 cup – Chopped fresh parsley

Directions 

1. In a large pot of boiling water, cook pasta 10-12 minutes, until tender. Drain and place in a serving bowl.

2. Meanwhile, place small non-stick skillet over medium heat 30 sec. Add oil; heat 30 seconds more. Add garlic; cook, stirring constantly, until pale gold (do not brown), about 1 minute. Immediately stir in broth. Bring to a boil, stirring gently; reduce heat to low and cook, stirring occasionally, until liquid is reduced by two thirds and mixture is thickened, 3-4 minutes. Drizzle over cooked pasta, sprinkle with parsley and toss to coat.

6 medium – Green bell peppers

1 lb – Ground turkey

1 cup – Cooked rice

2 tbsp – Onion; minced

1 tbsp – Worcestershire sauce

1 clove – garlic; minced

1/4 tsp – Pepper

1 cup – Low-sodium tomato sauce; 8 oz.

1/2 cup – ;water

1 oz – Skim mozzarella cheese; shredded

Directions 

Cut off tops of green peppers; remove seeds and membrane. Mix turkey with rice, onion, Worcestershire sauce, garlic, and pepper. Mix half of tomato sauce with turkey mixture, then spoon mixture into peppers; cover.

Place in microwave and cook 18 to 22 minutes, giving dish quarter-turn every 5 minutes. Add water and remaining tomato sauce.

Sprinkle cheese over each pepper. Recover and return to microwave. Cook 1 to 2 minutes until cheese melts.

To freeze: Place in microwave-safe container; label and freeze for up to 2 months. To serve: Thaw. Cover with microwave-safe plastic wrap, and cook on high 3 to 5 minutes. Makes 6 servings.

2 tbsp – dry bread crumbs

1 tsp – dried basil leaves

1 tsp – grated lemon rind

1/8 tsp – pepper

2 each – garlic cloves; minced

4 chickent breast halves; skinless and boneless

1 cooking spray

1 tsp – margarine

8 slice – lemon; thinly sliced

1/4 cup – low sodium chicken broth

2 tbsp – fresh parsley, chopped

2 tbsp – lemon juice

Directions 

1. Combine first 5 ingredients in a shallow dish; set aside.

2. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of the chicken with cooking spray, dredge chicken in breadcrumb mixture.

3. Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Ad chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices toskillet; saute 30 seconds. Add broth, parsley, and lemon juice, cook 1 minutes. Spoon sauce over chicken. Yield: 4 servings

CAL:160; FAT:2.9g, PRO:27.3g,, CARB:6.9g; FIBER:0.4g; CHOL:66mg; IRON:1.4mg; SODIUM:115mg; CALC:46mg.

2 lb – Flank Steak (about 2 large steaks)

1 cup – Dry White Wine

1/2 cup – Low-Sodium Soy Sauce

2 tbsp – Onion, minced

1 Garlic Clove, minced

1 tbsp – Lemon Juice, freshly squeezed

2 tbsp – Honey

10 1/2 oz – Can Beef Broth, unsalted or:

1 cup – Homemade beef broth

1 tsp – Ginger Root, minced or grated

Directions 

Slice steaks diagonally across the grain into 1/2 x 1-inch strips and place in a shallow pan or large bowl.

Mix remaining ingredients and pour over meat. Let marinate 1 to 2 hours, turning 3 or 4 times.

Thread strips on skewers and grill until meat reaches desired degree of doneness.

One Serving = 2 ounces Calories: 110 Protein: 13 g Fat: 5 g Carbohydrate: 0 g Fiber: trace Cholesterol: 38 mg Sodium: 229 mg Potassium: 197 mg

18 oz – Fettuccine, uncooked – broken in half

1 lb – Boneless chicken breasts – (without skin), — sliced in half crosswise

1 large – Red onion — sliced

into 1/2 inches thick rounds

1 tbsp – Dijon mustard

2 tbsp – Honey

2 tbsp – Flour

14 1/2 oz – Low-sodium chicken broth – divided

1/2 cup – Chutney

2 tbsp – White wine vinegar

1 1/2 tbsp – Chopped parsley

1 bn – Scallions — chopped

Directions 

Prepare pasta according to package directions; drain.

Preheat broiler. Lay the chicken breasts and onions out on a large cookie sheet. Stir together the mustard and honey and brush it over the chicken and onions. Broil until the chicken is firm and cooked through, about 6 minutes on each side.

In a small bowl, stir together the flour and 1/4 cup of the chicken broth. In a saucepan, bring the remaining chicken broth to a boil. Whisk in the flour mixture and stir until thick. Remove from heat and stir in the chutney, vinegar and parsley.

When chicken is done, slice it and coarsely chop the onion. Toss with the pasta and sauce and sprinkle with scallions. Set 5 cups aside in the refrigerator and serve the remainder immediately.

Serves 4 with leftovers or 8 total

Each serving provides: 365 Calories; 25.8 g Protein; 58 g Carbohydrates; 4.1 g Fat; 112 mg Cholesterol; 270 mg Sodium. Calories from Fat: 10%

Ingredients:
1/2 cup margarine
1 cup sugar
1 egg
2 egg whites
1/2 teaspoon almond extract (if desired)
2 cups flour
3 teaspoons baking powder
1 cup nonfat plain yogurt
1 cup leftover cranberry sauce
1/2 cup sliced almonds (if desired)
1 cup powdered sugar
2 tablespoons milk
1/2 teaspoon pure vanilla extract

Directions:
1. Preheat oven to 350 degrees F. and spray a muffin tin with cooking spray. Cream margarine in a bowl with a beater. Beat in sugar until fluffy. Beat in egg and egg whites, beating well. Beat in almond extract if desired.

2. Combine flour and baking powder. Gradually beat flour mixture into sugar mixture alternately with yogurt. Pour batter into muffin tin and bake 25 to 30 minutes or until cooked through.

3. To make glaze, combine powdered sugar, milk and vanilla until well combined and drizzle over cooled muffins.