Main Dish: Baked Orange Roughy with Tomatoes and Herbs

Ingredients:
4 orange roughy fillets, thawed if frozen
1/2 cups chopped onion
2 cloves garlic, minced
1 teaspoon margarine
1 large tomato, seeded and chopped
1/2 teaspoon salt
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme
1/8 teaspoon freshly ground pepper
1/2 cup dry white wine
2 tablespoons tomato paste

Directions:
Preheat the oven to 350 degrees F. Prepare an ovenproof skillet with nonstick pan spray.

In the skillet over medium heat, saute the onion and garlic in the margarine until soft, about 5 minutes. Stir in the tomato and seasonings. Cover and simmer for 5 minutes.

Place the fish in the skillet; cover with the sauce and pour the wine over the fish. Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.

Remove the fish to a heated platter. Simmer the sauce in the skillet until reduced to 2/3 cup. Stir in the tomato paste, reheat, and pour over the fish.

Main Dish: Baked Chicken Parmesan

Ingredients:
6- 4 ounce boneless, skinless chicken breast halves, all visible fat removed
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed

Directions:
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Dinner: 15-Minute Chili

Ingredients:
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes flavored with chilis, undrained
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper

Directions:
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.

Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.

Mussels with Tomatoes, Basil and Garlic

Ingredients:
2 pounds mussels
1-1/2 teaspoons vegetable oil
1/2 cup finely diced onions
2 teaspoons crushed garlic
1 can (14 oz.) tomatoes, drained and chopped
1/3 cup dry white wine
1 tablespoon chopped fresh basil (or 1/2 teaspoon dried)
1-1/2 teaspoon chopped fresh oregano (or 1/4 teaspoon dried)

Directions:
Scrub mussels under cold water; pull off hairy beards. Discard any that do not close when tapped. Set aside.

In large non-stick saucepan, heat oil; saute onions and garlic for 2 minutes. Add tomatoes, wine, basil and oregano; cook for 3 minutes, stirring constantly.

Add mussels; cover and cook until mussels fully open, 4 to 5 minutes. Discard any that do not open. Arrange mussels in bowls; pour sauce over top.

Lunch: Spicy Seafood and Chicken Gumbo

Ingredients:
6 cups fat-free no salt added canned chicken broth
1-14.5-ounce no salt added plum tomatoes, coarsely chopped with juice
1 medium white onion, 6 ounces, finely minced
3 cloves garlic, minced
1 cup chopped celery
1/4 cup chopped parsley
2 bay leaves
1 teaspoon crushed dried oregano
1 teaspoon crushed dried thyme
1 pound raw medium shrimp, peeled and deveined
4 ounces crabmeat
1 cup chopped cooked chicken
1 teaspoon Worcestershire sauce
cayenne pepper to taste
1 pound fresh okra, tops and stems removed, cut into rings
2 cups cooked long grain rice
scallions, chopped including some green
Tabasco sauce, for passing

Directions:
Put chicken broth, tomatoes with their juice, onion, garlic, celery, parsley, bay leaves, oregano, and thyme in a large pot. Bring to a boil; reduce heat and simmer for 10 minutes. Add shrimp, crabmeat, cooked chicken, Worcestershire, and cayenne.

Continue to simmer for another 10 minutes. Add okra and cook until okra is tender, about 5 minutes. Remove and discard bay leaves.

Ladle into soup bowls. Place 1/3 cup of cooked rice on top of each serving and sprinkle with scallions.

Salsa: Roasted Tomato

Ingredients:
8 fresh tomatillos, husks removed
1 jalapeño chile pepper, stem and seeds removed
olive oil cooking spray
grated zest and juice of 1 lemon

Directions:
Preheat oven to 350°F.
Place the tomatillos and jalapeño on a small baking sheet. Lightly spritz with cooking spray. Roast for 20 to 25 minutes, until tomatillos are golden and soft.

Transfer tomatillos and jalapeño to a food processor. Process until smooth. Add the lemon zest and juice. Pulse again to mix.

Brunch: Crustless Spinach Quiche

1 10 ounce package frozen chopped spinach
4 ounces skim milk Swiss cheese
2 slices day old bread, crusts removed and broken into small pieces
12 ounces egg substitute
3 scallions, whites and 1 inch green, sliced
1/4 teaspoon nutmeg
freshly ground pepper to taste
butter flavored cooking spray

Directions:
Preheat the oven to 350°F.

Thaw the spinach in the microwave and then drain in a colander, squeezing out all liquid.

Mix spinach with cheese, bread pieces, egg substitute, scallion, nutmeg, and pepper.

Pour into a nonstick 8 or 9 inch pie pan which has been sprayed with cooking spray. Even out with a spatula.

Bake about 30 minutes or until completely set. Serve hot.

Breakfast: English Muffin Breakfast Pizza

Ingredients:
2 tablespoons reduced-fat cream cheese
1 teaspoon reduced-fat sour cream
1/2 English muffin
1 small peach, peeled and sliced
1/2 teaspoon light brown sugar
ground cinnamon to taste

Directions:
Preheat broiler.

In a small bowl, combine cream cheese and sour cream. Spread evenly over English muffin half. Arrange peach slices on top.

Sprinkle with some cinnamon and the brown sugar. Broil until cheese browns around the edges, about 2 minutes. Cut in half or quarters and eat warm.

Breakfast: Easy Sticky Buns

Ingredients:
1 packet Butter Buds Mix, dry
1/4 cup hot water
3 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 1/2 tablespoons chopped walnuts
1 package (7.5 ounces) refrigerated biscuits

Directions:
Preheat oven to 375°F. Spray an 8-inch round baking pan with nonstick cooking spray.

In a small bowl, combine the Butter Buds, water, brown sugar, and cinnamon. Pour into the prepared pan. Sprinkle with nuts. Arrange the biscuits in a single layer on top of the nuts.

Bake 15 to 20 minutes or until well browned. Immediately invert onto a serving plate.

Breakfast: Banana Yogurt Pancakes

Ingriedents:
2 cups unbleached all-purpose flour, sifted
1 packet sugar substitute
1 tablespoon baking soda
8 ounces fat free plain yogurt
1 large very ripe banana, mashed
1/2 cup skim milk
1/2 tablespoon canola oil
1 teaspoon vanilla extract
4 egg whites, beaten to soft peaks
refrigerated butter-flavored cooking spray

Directions:
Combine the flour, sugar substitute, and baking soda in a large bowl. Stir to combine.

Add the yogurt, banana, milk, oil, and vanilla. Stir until just moistened.

Gently fold in the beaten egg whites to complete the batter.

Lightly coat a nonstick skillet with cooking spray. Working in batches and using a ladle, make 4 inch pancakes. Cook until the bottom is browned and bubbles come to the top of the cakes. Turn and continue to cook until browned. Keep warm while you cook the rest of the pancakes.
Makes 18 pancakes.