Dinners

Roasted Turkey Breast

1 (3-pound) fresh turkey breast
1/2 cup canned fat-free chicken broth
1 tablespoon dried rosemary
1 teaspoon garlic powder
1 teaspoon dried thyme leaves
1/4 teaspoon black pepper

Preheat oven to 375 degrees. Rinse the breast and pat dry. Place in a shallow baking dish. Add the broth and enough water to come up to 1/4 inch in the dish. Sprinkle the rosemary, garlic powder, thyme, oregano, and pepper all over turkey. Bake for 1 to 1 1/2 hours or until the internal temperature is 170 degrees on a meat thermometer. Remove skin before serving.

Makes 8 servings.

Chicken Diane with Wild Rice

This light chicken entrée has the taste and flair of a gourmet dish without all the complication. Mushrooms are nutritious; they contain some protein, vitamins, and minerals. Try using different types of mushrooms.

3/4 pound mushrooms, sliced
1 cup chopped onion
1 1/2 pounds skinless, boneless chicken breasts
Salt and pepper to taste
1/4 cup chopped green onion (scallion) stems (green part only)
2 tablespoons chopped parsley
1 cup canned fat-free chicken broth
3 tablespoons sherry, optional
1 1/2 tablespoons Dijon mustard
1 (6-ounce) box long-grain and wild rice
1 (14-ounce) can artichoke heart quarters, drained

Coat a large skillet with nonstick cooking spray and sauté the mushrooms and onion over medium heat until tender, about 5 minutes. Remove from the skillet; set aside. Sprinkle the chicken breasts with salt and pepper. In the same skillet coated with nonstick cooking spray, cook the chicken until lightly browned on both sides, about 5 to 7 minutes. Spoon the reserved mushroom mixture over the chicken in the pan. Combine the green onions, parsley, chicken broth, sherry, and Dijon mustard in a small bowl and pour over the chicken. Cover, reduce the heat, and simmer 30 minutes or until the chicken is tender. Meanwhile, prepare the rice according to the package directions. Toss the cooked rice with the artichoke hearts. Serve the chicken and sauce on top of the rice.

Makes 4 to 6 servings.

Tuna Salad

3 (6-ounce) cans white tuna, packed in water, drained
1 (11-ounce) can mandarin oranges, drained
1/4 pound fresh mushrooms, sliced
1 (14-ounce) can artichoke hearts, drained and cut in half
1 (8-ounce) can sliced water chestnuts, drained

Carefully combine all ingredients in large bowl. Toss with dressing (recipe follows). Serve immediately.

Makes 8 servings.

Dressing

1/4 cup fat-free or low fat mayonnaise
1/4 cup nonfat plain yogurt
1 tablespoon lemon juice
2 teaspoons sugar
1 bunch green onions (scallions), thinly sliced

Combine all ingredients and fold into tuna mixture.

Makes 8 servings.

Baked Topped Fish

Here’s a simple way to prepare fresh fish. Remember to include fish in your diet often. Line the pan with foil for easy cleaning.

3 tablespoons light mayonnaise
1/4 cup chopped green onions (scallions), optional
1 tablespoon Worcestershire sauce
1/4 teaspoon hot pepper sauce
2 pounds trout fillets or fish of choice
Salt and pepper to taste
2 tablespoons balsamic vinegar

Preheat broiler. In a small bowl, combine the mayonnaise, green onions, Worcestershire sauce, and hot sauce. Lay the fillets in a baking dish. Sprinkle with salt and pepper. Spread with the mayonnaise mixture evenly over the fillets. Drizzle with the vinegar. Place under the broiler for 6 to 10 minutes or until the fish flakes easily with a fork. Watch carefully so it doesn’t burn.

Makes 4 servings.

Jumbo Stuffed Shells

1 (12-ounce) package jumbo shells
1 1/2 pounds ground sirloin
2 large egg whites
1/4 grated Parmesan cheese
1/4 cup bread crumbs
1 tablespoon chopped parsley
1 teaspoon dried basil leaves
1/2 teaspoon dried oregano
Salt and pepper to taste
1 (29-ounce) jar commercial paste sauce or tomato sauce
1 (8-ounce) package shredded part skim mozzarella cheese

Preheat oven to 350 degree. Cook pasta shells according to directions on package omitting oil; drain and set aside. In a skillet, cook sirloin until done. Drain any excess fat. Combine with egg whites, Parmesan cheese, bread crumbs, parsley, basil, oregano, and salt and pepper. Stuff shells with meat filling. Pour half the pasta sauce in a 2-quart baking dish. Bake for 20 minutes. Sprinkle with mozzarella cheese and continue baking for 10 minutes longer.

Makes 6 to 8 servings.

Very Good Veal

1 1/2 pounds thinly sliced veal (scaloppini)
1/4 cup all-purpose flour
1 tablespoon paprika
Salt and pepper to taste
1 tablespoon margarine
1/2 teaspoon minced garlic
1/4 cup water
1 cup nonfat plain yogurt
1 teaspoon dried basil leaves
1 tablespoon lemon juice
1/2 teaspoon dried rosemary
1/4 cup Marsala wine, optional

Cut the veal into bite-size pieces. Combine the flour, paprika, and salt and pepper in a plastic zip-top bag. Drop the veal into the bag and shake to coat well. In a large skillet, melt the margarine and add the veal pieces and garlic. Sauté over a medium-high heat about 3 minutes, turning frequently, until the veal is browned. Add the water, scraping the bottom of the skillet. Lower the heat and stir in the yogurt, one spoonful at a time until well blended. Mix in the basil, lemon juice, rosemary, and Marsala wine. Heat thoroughly, about 5 minutes, but do not boil.

Makes 6 servings.

Italian-Style Pot Roast

This well-flavored recipe can also be made in a slow cooker. Everyone loves a pot roast and gravy. Serve this with rice or potatoes.

1 (4- to 5-pound) beef round roast
2 cups canned beef broth
1/2 cup Burgundy wine, optional
3 tablespoons no-salt-added tomato paste
1 (28-ounce) can no-salt-added whole tomatoes, chopped, with the juice
2 cloves garlic, pressed
1 tablespoon dried basil leaves
1 tablespoon dried oregano leaves
2 bay leaves
1 pound carrots, cut into 1-inch pieces
3 onions quartered
1 pound fresh mushrooms, halved
1 tablespoon margarine
2 tablespoons all-purpose flour

Preheat oven to 350 degrees. Place the roast in a large pot. Pour in the beef broth and wine. Add the tomato paste and stir. Add the tomatoes and the juice. Blend in the garlic, basil, oregano, and bay leaves. Cover and cook in the oven for 1 1/2 hours. Add the carrots, onions, and mushrooms. Cover and continue cooking for 1 1/2 hours or until the meat is tender. Transfer the meat to a carving board. Mash the margarine and flour together to form a paste. Place the pot over medium-high heat and bring the liquid to boil. Whisk in the paste to thicken the sauce. Serve meat with the vegetables and the sauce. Discard bay leaves.

Makes 8 to 10 servings.

Linguine Florentine

2 tablespoons olive oil
1 teaspoon minced garlic
1 large bunch fresh spinach, (5 to 6 cups), stemmed and washed
1 (12-ounce) can evaporated skimmed milk
Salt and pepper to taste
1 (16-ounce) package linguine
1/3 cup grated Parmesan cheese

In a large skillet, heat the oil and add the garlic and spinach. Cover and cook until the spinach is wilted, about 3 minutes, stirring occasionally. Add the milk and season to taste. Meanwhile, prepare the pasta according to package directions; drain. Toss with the spinach in the skillet and sprinkle with the cheese.

Makes 6 servings.

Pasta Salad

An outstanding pasta salad packed full of ingredients with a wonderful light dressing.

2 cups snow peas
1 bunch broccoli, florets only
1 (12-ounce) package tri-colored pasta shells
1 (6-ounce) package tri-colored stuffed tortellini
1/2 pound fresh mushrooms, cut in half
1 cup cherry tomatoes, cut in half
1 red bell pepper, cored and cut into strips
1/3 cup grated Romano cheese

Cook snow peas and broccoli in the microwave until crisp tender. Drain and set aside. Cook pasta shells and tortellini according to directions on package, omitting salt and oil. Drain and set aside. Combine all ingredients in a large bowl. Toss with dressing (recipe follows).

Dressing

1 bunch green onions (scallions), sliced
1/2 cup red wine vinegar
1/3 cup olive oil
2 tablespoons chopped parsley
3 cloves garlic, minced
2 teaspoons dried basil leaves
1 teaspoon dried dill weed
1/2 teaspoon dried oregano leaves
Salt and pepper to taste
1/2 teaspoon sugar
1 1/2 teaspoons Dijon mustard

Combine all ingredients, mixing well. Pour over pasta salad and refrigerate.

Makes 10 servings.