I am adding a new recipe that I copied from the Barefood Contessa. We ate it on Triscuits instead of tortilla chips. My husband loved it. I only made 1/4 of the recipe--only two of us--and I will make this recipe again in the future. I think that you can add some jalapeno pepper to it to spice it up even more. We really like the chunky texture of the diced avocados instead of the smashed versions we ate in the past.

Chunky Guacamole
(taken from the Barefoot Contessa's cookbook)

4 ripe avocados
3 T. freshly squeezed lemon juice (about 1 lemon)
8 dashes hot pepper sauce
1/2 c. small-diced red onion
1 lg. garlic clove, minced
1 tsp. kosher salt
1 tsp. freshly ground black pepper
1 medium tomato, seeded and small diced

Cut the avocados in 1/2, remove the pits, and scoop the flesh out of their shells into a large bowl. Immediately add the lemon juice, hot pepper sauce, onion, garlic, salt, and pepper and toss well. Using a sharp knife, slice through the avocados in the bowl until they are finely diced. Add the diced tomatoes. Mix well and taste for salt and pepper.
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posted by Recipelover sb-diet-plan

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Serve it on pita chips or homemade tortilla chips

These Pita Chips are awesome with the Artichoke dip

Whole wheat pita bread separated into two flat halves and cut into 8 triangles

brush with olive oil, garlic flavored Pam or ICBINB

sprinkle with parmesan cheese

Bake until toasty crisp and use to dip up the Artichoke Dip

This is a "Christmas eve buffet" standard at our house!
posted by Indianaluv sb-diet-plan
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Tortilla chips

I used LaTortilla factory whole wheat tortillas.
Spray with cooking spray before cutting. Cut each tortilla into small wedges or squares. Bake at 375 for 6-8 minutes. (can use Pampered Chef baking stone)

Baked Beans - from the g.i. diet revised

2 cups dry navy beans or small white beans
8 cups water
1 can diced tomatoes (796 ml)
4 oz lean black forest ham chopped
1 large red onion finely chopped
1 can tomato paste (156 ml)
1/4 cup brown sugar substitute-**
**Makes: enough to replace 1 cup standard brown sugar
1 cup SPLENDA® No Calorie Sweetener, Granular
1/4 cup Sugar-Free Maple Syrup (made with SPLENDA® Brand Sweetener)
Pour ingredients into a small mixing bowl and mix well. Use as brown sugar in your favorite baked recipes where brown sugar is required. Makes 1/4 cup (enough to replace 1 cup of standard brown sugar).
http://splenda.com/recipe_detail.jh..._brownsugar.inc
2 Tbls. dijon mustard
1 Tbls worcestershire sauce
2 tsp tabasco
1/2 tsp salt
1/2 tsp black pepper

Rinse beans a place in large pot filled with water, cover and let stand over night. Next day drain and rinse.
Add 8 cups of water and bring to boil. Reduce heat and cover, simmer for 1 1/2 hours. Drain the beans and reserve cooking liquid.
preheat oven to 300 f
In large pot combine 1 cup reserved liquid and ingredients. cover and bake for 2 1/2 hours, uncover and cook 1 hour till thick.
Makes 8 servings

This looks delish!

Enchiladas de Pollo (Chicken Enchiladas)



Filling:
3 cups water
1/4 teaspoon salt
8 black peppercorns
1 onion, quartered
1 bay leaf
1 pound skinless chicken breast halves
3/4 cup (3 ounces) shredded Monterey Jack cheese, divided(I would use 2% on this one also)
3/4 cup (3 ounces) shredded reduced-fat extra-sharp cheddar cheese, divided
1/2 cup chopped onion

Sauce:
2/3 cup 2% reduced-fat milk(1 %, skim or fat free half and half)
1/4 cup chopped fresh cilantro
1/4 cup egg substitute
1/8 teaspoon salt
1 (11-ounce) can tomatillos, drained
1 (4.5-ounce) can chopped green chiles, undrained

Remaining ingredients:
8 (6-inch) corn tortillas(these are ok or you could do ww tortillas or ww low carb)
2/3 cup fat-free sour cream

To prepare filling, place first 6 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 45 minutes. Remove chicken from cooking liquid; cool. Remove chicken from bones; shred with 2 forks. Discard bones. Reserve broth for another use.
Preheat oven to 375°.

Combine chicken, 1/2 cup each Monterey Jack and cheddar cheeses, and 1/2 cup onion in a bowl; set aside.

To prepare sauce, place milk and next 5 ingredients (milk through chiles) in a food processor; process until smooth.

To prepare tortillas, fill a medium skillet with 1 inch of water; bring to a simmer. Dip 1 tortilla in water using tongs. Spoon 1/2 cup filling in center of tortilla; roll tightly, and place in an 11 x 7-inch baking dish. Repeat procedure with remaining tortillas and filling.

Pour sauce over enchiladas. Cover and bake at 375° for 20 minutes. Uncover; sprinkle with 1/4 cup each Monterey Jack and cheddar. Bake an additional 5 minutes or until cheeses melt. Top with sour cream.

Yield: 4 servings (serving size: 2 enchiladas and about 2 1/2 tablespoons sour cream)

NUTRITION PER SERVING
CALORIES 502(30% from fat); FAT 16.6g (sat 8.4g,mono 3.7g,poly 2g); PROTEIN 47.6g; CHOLESTEROL 114mg; CALCIUM 598mg; SODIUM 725mg; FIBER 4.6g; IRON 3mg; CARBOHYDRATE 40g

Cooking Light, AUGUST 2001

http://food.cookinglight.com/cookin...ckage_id=398909

QUINOA PILAF WITH CARAMELIZED ONIONS AND TOASTED PECANS

Source: Jack Bishop, A Year in a Vegetarian Kitchen
Serves 3 or 4 as a main course

Sweet onions, buttery nuts, and warm spices give quinoa plenty of flavor. Serve with some steamed green beans or Baked Chard Stems with Tomatoes, Garlic and Parmesan (page 102).

1/4 cup chopped pecans
3 Tbs extra-virgin olive oil
2 medium onions, diced
1 medium red bell pepper, stemmed, seeded, and diced
1 tsp ground cinammon
1 tsp ground ginger
1-1/2 cups quinoa, rinsed in a fine strainer under cold running water
3 cups water
1/4 cup minced fresh parsley leaves
Salt and freshly ground black pepper

1. Place the pecans in a large saute pan over medium heat. Toast, shaking the pan occasionally to turn the nuts, until fragrant, about 4 minutes. Set aside on a plate.
2. Add the oil to the empty pan, raise the heat to medium-high, and heat briefly. Add the onions and bell pepper and cook, stirring occasionally, until softened and beginning to brown, about 5 minutes. Stir in the cinnamon and ginger and stir-cook until fragrant, about 30 seconds. Add the quinoa and stir-cook until toasted, about 1 minute.
3. Carefully add the water to the pan--it will sputter--and bring to a boil. Reduce the heat, cover, and simmer gently until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes. Stir in the parsley and toasted pecans and adjust the seasonings, adding salt and pepper to taste. Serve immediately.


http://community.cookinglight.com/s...81&page=4&pp=30

CHICKPEA AND SWEET POTATO STEW

Serves 4 as a main course

This heart stew has an unusual balance between sweet and salty flavors. Sweet potatoes and prunes contrast boldly with the gingery chickpeas. Serve with couscous.

2 Tbs extra-virgin olive oil
2 medium onions, halved and thinly sliced
1 Tbs minced gingerroot
2 medium garlic cloves, minced
1 tsp ground cumin
1 tsp ground cinnamon
2-1/2 cups vegetable broth
1 15-oz can chickpeas, rinsed and drained
1 medium sweet potato (about 3/4 lb), peeled and cut into 1/2-inch dice
6 pitted prunes, chopped
2 Tbs minced fresh cilantro leaves
Salt and freshly ground black pepper

1. Heat the oil in a large saute pan or Dutch oven over medium heat until shimmering. Add the onions and cook until golden, about 5 minutes. Add the ginger and garlic and cook until fragrant, about 1 minute. Stir in the cumin and cinnamon and cook just until the spices smell toasty, about 30 seconds.
2. Add the broth, chickpeas, sweet potato, and prunes and bring to a boil. Reduce the heat, cover, and simmer, stirring once or twice, until the sweet potatoes are tender, 12 to 15 minutes. Stir in the cilantro and salt and pepper to taste and serve.
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http://community.cookinglight.com/s...81&page=4&pp=30

This recipe serves two generously and freezes very well. I make it in small glass casseroles and bake from frozen at 350 for 50 minutes uncovered. I never make just one casserole so double everything and enjoy!

Ingredients:
1 medium eggplant - a bit over a pound
cooking spray
½ cup of chopped onions
½ cup of chopped mushrooms or other veggie - peppers? Zucchini?
8 ounces of Hunts Tomato Sauce or other no-sugar added brand
4 ounces of low fat cheddar cheese, grated
garlic powder is optional
Italian seasonig is optional

Method:
Preheat the oven to 450ºF.
Spray a baking pan with cooking spray. I sometimes cover with foil for ease of cleanup.
Wash the eggplant and score it with a fork from stem end to blossom end. This makes it easier to digest.
Slice the eggplant into ½ rounds and place on baking sheet.
Bake 10-15 minutes until soft and browned one one side.
Reduce oven heat to 350ºF,
Spray small casserole (8"x8" works fine) with cooking spray.
Put a third of the sauce and half the veggies in the bottom of the dish.
Arrange half the eggplant slices on top.
Add another third of the sauce and the rest of the veggies.
Sprinkle with half the cheese.
Repeat eggplant, sauce and cheese layering.
Bake at 350ºF for a half hour.
Serves two.

Nutritioner serving
Calories - 189
Fat - 4.5 grams
Carbs - 22 (Fiber 8)
Protein - 17.5
posted by Ruthxxx 3fatchicks

From a Rick Gallop book-

HUNTER-STYLE CHICKEN (serves 6)

450g (1lb) skinless chicken drumsticks
450g (1lb) skinless chicken thighs
1/4 tsp each salt and pepper
2 tbsp extra-virgin olive oil
1 onion, chopped
4 cloves garlic, crushed
450g (1lb) mushrooms, quartered
1 each red and green bell peppers, chopped
1 tbsp dried oregano
1 tsp dried basil
60ml (2fl oz) dry white wine or chicken stock
1 can (400g) chopped tomatoes

1. Sprinkle salt and pepper all over the chicken pieces. Heat half of the oil over a medium-high heat and brown the chicken on both sides. Place on a plate.

2. In the same pan, heat the remaining oil over a medium-high heat and cook the onion, garlic, mushrooms, peppers, oregano and basil for about 15 minutes or until the vegetables are beginning to brown. Pour in the wine and stir the vegetables to deglaze the pan. Add the tomatoes and bring to the boil. Return the chicken to the pan. Reduce the heat; simmer for 45 minutes or until the chicken is starting to fall of the bone.

THAI CHICKEN CURRY (Green Light)

1 tbsp rapeseed oil (I used olive because I didn't have rapeseed)
2 tsp red Thai curry paste
450g (1lb) boneless skinless chicken breasts, cut up
1 onion, sliced
1 each red and green peppers (capsicum), thinly sliced
120ml (4fl oz) chicken stock or water (I used stock)
120ml (4fl oz) light coconut milk
1 tbsp soy sauce
15g (1/2oz) chopped fresh basil or coriander

In a large frying pan or wok, heat the oil over a medium heat. Add the curry paste and cook for 30 seconds. Add the chicken and stir-fry for 5 minutes. Add the onion and peppers; cook, stirring, for aboout 10 minutes or until the vegetables begin to brown. Add the stock, coconut milk and soy sauce; simmer for 10 minutes or until the chicken is no longer pink inside. Stir in the basil or corinader.

Makes 4 servings.

ENJOY!!
Rick Gallop

GINGER CHICKEN (Green Light)

2 tbsp rapeseed oil (I used olive)
2 tbsp grated fresh ginger
1 tsp ground corinder
1/2 tsp ground cumin
1/2 tsp turmeric
1 tsp salt
1/4 tsp pepper
675g (1.5lb) skinless chicken pieces
200g (6.5oz) cauliflower florets (I used more)
2 carrots, cut into chunks (I used more)
1 red onion, cut into wedges (I used more)

1. In a small bowl, combine 1 tbsp of the oil, the ginger, coriander, cumin, turmeric, 1/4 tsp of the salt, and a pinch of the pepper. Rub the mixture all over the chicken (BEWARE! - this turns your hand bright yellow!!)

2. Toss the cauliflower, carrots and onion with the remaining oil, salt and pepper. Place the chicken and vegetables on baking tray or roasting pan. Roast in a 220'C (Gas Mark 7) oven for about 35 minutes or until the juices run clear when the chicken is pierced and the vegetables are just tender and golden.

Makes 4 servings.

Rick Gallop

Pesto Stuffed Chicken Breasts

Recipe By :Eating Well Magazine
Serving Size : 4 Preparation Time :0:00
Categories : main dishes poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons reduced-fat cream cheese
1 tablespoon basil pesto -- OR
sun-dried tomato pesto
freshly ground pepper -- to taste
4 boneless skinless chicken breast halves
1/2 cup plain dry breadcrumbs(sub ww bread crumbs)
1 egg white(or 1/4 cup egg beaters)
2 teaspoons extra-virgin olive oil

Preheat oven to 400F.

Lightly coat a sided baking sheet with cooking spray.

Blend cream cheese, pesto and pepper in a small bowl with a fork. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly though the opposite side. Open up the breast and place about 2 teaspoons of the cream cheese mixture in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.

Place breadcrumbs in a shallow glass dish. Lightly beat egg white with fork in a medium bowl. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers)

Heat oil in a large nonstick skillet over medium-high heat. Ad chicken breasts; cook until browned on one side, about 2 minutes. Place chicken, browned-side-up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170F, about 20 minutes.

WILD MUSHROOM RISOTTO
"Once a week, I go to the farmers' market in Santa Monica and purchase fresh produce, including a variety of wild mushrooms," say Vilma Rozansky of Los Angeles, California. "I developed this risotto recipe around their earthy flavors. The dish can be a satisfying starter or a meatless entré e."
Vilma uses mushroom broth, but we substituted vegetable broth because it's more widely available.

3 14 1/2-ounce cans vegetable broth
3 tablespoons butter(smart balance)
3 tablespoons olive oil
2 shallots, chopped
1 pound assorted wild mushrooms (such as oyster, crimini and stemmed shiitake), sliced
1 cup arborio rice* or medium-grain rice(wonder if brown rice would work)
1/2 cup dry Sherry
1/2 cup freshly grated Parmesan cheese (about 2 ounces)
3/4 teaspoon chopped fresh thyme

Bring vegetable broth to simmer in medium saucepan. Reduce heat to low; cover and keep broth hot.
Melt 3 tablespoons butter with olive oil in heavy large saucepan over medium heat. Add chopped shallots; sauté 1 minute. Add wild mushrooms; cook until mushrooms are tender and juices are released, about 8 minutes. Add rice and stir to coat. Add Sherry and simmer until liquid is absorbed, stirring frequently, about 8 minutes. Increase heat to medium-high. Add 3/4 cup hot vegetable broth and simmer until absorbed, stirring frequently. Add remaining hot vegetable broth 3/4 cup at a time, allowing broth to be absorbed before adding more and stirring frequently until rice is just tender and mixture is creamy, about 20 minutes. Stir in Parmesan cheese and chopped fresh thyme. Serve warm.

*Arborio, an Italian short-grain rice, is available at Italian markets and at many supermarkets nationwide.
**Arborio rice is yellow light
Bon Appétit
December 1999

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Broiled Red Snapper with Sicilian Tomato Pesto

Plum tomatoes work best in this recipe; juicier tomatoes would thin the pesto. No need to seed or peel them. You can make the pesto ahead and keep it chilled. Stir in the tomatoes just before serving.


Pesto:
2 cups basil leaves
2 tablespoons pine nuts, toasted
2 tablespoons extravirgin olive oil
2 garlic cloves, minced
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/8 teaspoon crushed red pepper
1 1/2 cups chopped plum tomato (about 3 medium)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

Fish:
6 (6-ounce) red snapper or other firm whitefish fillets
1/4 teaspoon salt
Cooking spray

Remaining ingredient:
3 cups hot cooked orzo**(sub basmati, wild, brown or long grain rice)

To prepare pesto, combine first 4 ingredients in a food processor; process until smooth. Add cheese and red pepper; process until blended. Transfer mixture to a bowl. Add tomato, 1/2 teaspoon salt, and black pepper, stirring gently to combine.
Preheat broiler.

To prepare fish, sprinkle fish with 1/4 teaspoon salt. Arrange fish on a broiler pan coated with cooking spray, and broil 8 minutes or until fish flakes easily when tested with a fork. Place 1/2 cup **orzo on each of 6 plates, and top each serving with 1 fillet and 1/4 cup pesto.

Yield: 6 servings (serving size: 1/2 cup **orzo, 1 fillet and 1/4 cup pesto)

CALORIES 437(22% from fat); FAT 10.8g (sat 2.4g,mono 4.8g,poly 2g); PROTEIN 44.9g; CHOLESTEROL 67mg; CALCIUM 156mg; SODIUM 497mg; FIBER 3.1g; IRON 2.9mg; CARBOHYDRATE 38.9g
Cooking Light, JULY 2003

Romaine With Basil-parmesan Dressing

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 large head romaine lettuce -- washed, tough outer leaves discarded, and torn into size pieces
1 cup loosely packed basil leaves -- roughly chopped
2 teaspoons minced shallots
1 tablespoon white wine vinegar
1 tablespoon Dijon mustard
1/2 cup olive oil
1/4 cup freshly grated Parmesan cheese
1/2 cup toasted pine nuts

Combine the basil, shallots, vinegar and mustard in a food processor and process briefly in 3 or 4 short bursts. Add the oil and cheese and process for 2 short bursts.

Drizzle the dressing over the lettuce, and garnish with pine nuts.
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source unknown

Roasted Tomato Basil Soup
Copyright, 1999, The Barefoot Contessa Cookbook, All rights reserved

Prep Time: 15 minutes
Cook Time: 1 hour 35 minutes

Yield: 6 to 8 servings

3 pounds ripe plum tomatoes, cut in half
1/4 cup plus 2 tablespoons good olive oil
1 tablespoon kosher salt
1 1/2 teaspoons freshly ground black pepper
2 cups chopped yellow onions (2 onions)
6 garlic cloves, minced
2 tablespoons unsalted butter
1/4 teaspoon crushed red pepper flakes
1 (28-ounce) canned plum tomatoes, with their juice
4 cups fresh basil leaves, packed
1 teaspoon fresh thyme leaves
1 quart chicken stock or water

Preheat the oven to 400 degrees F. Toss together the tomatoes, 1/4 cup olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 45 minutes.

In an 8-quart stockpot over medium heat, saute the onions and garlic with 2 tablespoons of olive oil, the butter, and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil, thyme, and chicken stock. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer uncovered for 40 minutes. Pass through a food mill fitted with the coarsest blade. Taste for seasonings. Serve hot or cold.

Episode#: IG1A05
Copyright © 2003 Television Food Network, G.P., All Rights Reserved

SBD friendly for all phases:

PESTO CHICKEN AND VEGETABLES
Source: Reynolds Kitchens
Servings: 2

2 sheets (12x18-inches each) Reynolds Wrap® Everyday® Heavy Duty Aluminum Foil
2 boneless, skinless chicken breast halves (1/2 to 3/4 lb.)
1/4 cup prepared pesto sauce, divided
1 medium zucchini, sliced
4 red bell pepper rings, 1/4–inch thick
Salt and pepper

Preheat oven to 450 degrees F OR grill to medium-high.

Place one chicken breast half on each foil sheet; spread a thin layer of pesto sauce over chicken. Arrange vegetables beside chicken. Top with remaining pesto sauce. Sprinkle with salt and pepper.

Bring up sides of foil and double fold. Double fold ends to form a packet, leaving room for heat circulation inside packet. Repeat to make two packets.

Bake 15 to 18 minutes on a cookie sheet in oven OR GRILL 10 to 12 minutes on medium-high in covered grill until chicken is tender.

Pesto Chicken and Vegetables

½ cup of Pesto (like Buitoni)
3 Tablespoons peanut oil
1 pound boneless skinless chicken breasts, cut into chunks
2 cups sliced yellow onion (from 1 large onion)
2 cups stemmed seeded and sliced red bell pepper (1 medium pepper)
2 small zucchini, cut into 2-inch-long strips
2 cups seeded and chopped vine-ripened tomato (2 large tomatoes)
4 ounces fresh shiitake mushrooms, sliced (about 1 cup)
¼ cup low-sodium chicken broth
Salt and freshly ground pepper, to taste

Prepare the pesto. Then, heat a wok or large, heavy skillet over high heat; add 2 Tablespoons of oil and swirl it in the wok to coat. When oil is very hot, add the chicken pieces and stir-fry until lightly browned and just cooked through, about 3 minutes. Transfer the chicken to a dish and set aside.
Add 1 Tablespoon of oil to the pan and swirl it in the wok to coat. When the oil is very hot, add the onion. Toss until the onion is softened, about 2 minutes. Add the bell pepper, zucchini, tomato and mushrooms. Stir to coat with the oil and then return the chicken to the pan. Add the broth and heat through, about 3 minutes.
Remove the wok from the heat, add the pesto, and season with salt and pepper. Toss until the chicken and vegetables are coated with the sauce. Serve immediately.
oTIP: Because it is rare or unlikely that you will have homemade chicken stock on hand, seek out a good store-bought chicken broth. Look for a low-sodium variety that has good flavor (experiment to find the brand with flavor you like). With regular broth, your food could be overly salty. The broth is absorbed or evaporates during the cooking, leaving an intense saltiness in your food.
PESTO INGREDIENTS (makes 1½ cups)
2 cups fresh basil leaves, firmly packed
½ cup pine nuts (2 ounces)
½ cup olive oil
3 garlic cloves
Pinch of salt
½ cup freshly grated Parmigiano-Reggiano cheese (2 ounces)

Put the basil and pine nuts in the jar of a blender, and blend until coarsely chopped. Do not over-blend. Spoon the mixture into a small bowl and beat in the olive oil with a wooden spoon. Mince the garlic and a pinch of salt together, crushing with the side of a heavy knife to form a paste. Add the garlic and cheese to the basil mixture and stir until combined.
Store in the refrigerator with some olive oil poured over the top. This pesto will keep for up to 1 month in the refrigerator.
Makes 4 servings
TIP: Substitute parsley or cilantro for the basil and enjoy a different kind of pesto.

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