Recipe ingredients2 tsp. peanut oil2 Tbsp. nonfat chicken broth3 cloves garlic, minced2 tbsp. minced scallions3 boneless, skinless chicken breast halves, cut into 2 inch pieces1 carrot, sliced thin2 cups asparagus, cut into 2 inch pieces1/2 cup waterchestnuts2 Tbsp. light soy sauce2 Tbsp. white wine vinegar1 tsp. sesame oil1/4 cup nonfat chicken broth1 Tbsp. cornstarchRecipe directionsHeat peanut oil with the two tablespoons of broth in a wok over medium heat. Add the garlic and scallions and sa…

Serves: 2 Recipe ingredients2 boneless, skinless chicken breast halves2 Tbsp. nonfat sour cream1/2 teaspoon all-purpose flour1 Tbsp. minced fresh ginger1 Tbsp drained capers2 tsp. margarine1/4 cup orange-flavor liqueurRecipe directionsPound chicken to 1/4 inch thickness. In a small bowl, stir together sour cream and flour until smooth; add ginger and capers. Melt margarine in a skillet over medium-high heat. Add chicken and brown lightly on each side, 1 to 2 minutes total. Lift chicken from pan …

Serves: 4 Recipe ingredients4 boned and skinned chicken breast halves1 Tbsp. flour4 shallots — thinly sliced1/4 pound mushrooms — thinly sliced2 Tbsp. margarine1 Tbsp. rosemary1/4 cup white wine1/2 cup nonfat chicken broth2 Tbsp. chopped fresh parsleyRecipe directionsPlace boneless chicken breasts between wax paper and pound with a mallet to flatten. Cut each piece in half lengthwise. Cover with plastic wrap and refrigerate until firm. Melt 2 tablespoons of margarine in a saucepan; add the thi…

Serves: 4 Recipe ingredients1/4 cup crumbled basil-and-tomato feta cheese 2 Tbsp. fat-free cream cheese 4 skinless, boneless chicken breast halves (about 1-1/4 pounds total)1/4 to 1/2 tsp. black pepperDash salt1 tsp. olive oil 1/4 cup chicken broth1 10-ounce package prewashed fresh spinach, trimmed (8 cups)2 Tbsp. walnut or pecan pieces, toasted1 Tbsp. lemon juiceRecipe directionsIn a small bowl combine feta cheese and cream cheese; set aside. Using a sharp knife, cut a horizontal slit through t…

Serves: 4 Recipe ingredients1 large onion, sliced2 cloves garlic, chopped2 jalapeño chilis, seeded and chopped1 (16 ounce) can whole tomatoes, drained and chopped2 tablespoons white vinegar1 1/4 teaspoons ground cumin3/4 teaspoon ground coriander4 halibut or other lean fish steaks, about 1 inch thick (about 2 pounds)Chopped fresh cilantro, if desiredRecipe directionsPreheat oven to 350*F. Spray 10-inch nonstick skillet with nonstick cooking spray. Cook onion, garlic and chilis in skillet over me…

Recipe ingredients1/4 cup plum sauce1/4 cup hoisin sauce1 tsp. hot chili garlic sauce12 ounce pork tenderloin, ready to cookRecipe directionsPreheat oven to 450*F. Place oven rack in top third of oven. Combine sauces in a small bowl. Place tenderloin on a foil-lined baking sheet with shallow sides, and tuck under narrow end of tenderloin to prevent it from drying out. Sprinkle tenderloin with salt and pepper. Generously coat with plum sauce mixture.Roast, uncovered, about 20 to 25 minutes, or un…

Serves: 6 Recipe ingredients1 Tbsp. sesame seedspinch of salt1 1/2 lbs. boneless sirloin steak, trimmed of fat6 scallions, trimmed and thinly sliced4 cloves garlic, finely chopped3 Tbsp. finely chopped fresh ginger3 Tbsp. reduced sodium soy sauce1 Tbsp. rice vinegar or cider vinegar1 1/2 tsp. vegetable oil1 1/2 tsp. sugargenerous grinding of black pepperRecipe directionsIn a small heavy skillet, toast sesame seeds over medium heat until they begin to brown and have a toasted aroma. Transfer to a…

Serves: 6 Recipe ingredients6 boneless, skinless chicken breasts1 tablespoon vegetable oil1/2 teaspoon pepper3 garlic cloves, chopped1 1/2 tablespoons tomato paste1/2 cup chicken stock2/3 cup balsamic vinegar1 tablespoon honey4 tablespoons green onion tops, thinly slicedRecipe directionsIn large fry pan, heat oil over medium-high heat. Add chicken and cook, turning and sprinkling pepper equally on each side of chicken, about 10 minutes or until slightly brown on all sides. Remove chicken from pa…

Serves: 4 Recipe ingredients2 tablespoons paprika1 tablespoon garlic powder1 teaspoon salt2 teaspoons coarsely ground pepper1 teaspoon dill weed3 tablespoons worcestershire sauce2 tablespoons red wine vinegar4 3-ounce boneless pork tenderloinsRecipe directionsMix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. Refrigerate for 20 minutes. Spray rack with non stick cooking spray. Grill or broil for approximately 5 minutes on each side, or until pork is…

Recipe ingredients4 boneless, skinless chicken breast halves2 oz. thinly sliced smoked ham, divided into 4 portions2 oz. thinly sliced reduced fat swiss cheese, divided into 4 portions2 large egg whites1/4 cup buttermilk1 Tbsp. Dijon mustard2/3 cup unseasoned dry bread crumbs1/4 cup grated parmesan cheese1/2 tsp. salt1/2 tsp. black pepper4 lemon wedgesRecipe directionsPreheat oven to 400*F. Coat a baking rack with cooking spray, then place the rack on a baking sheet and set aside. Butterfly each…