LOW-FAT YOSEMITE CHICKEN STEW AND DUMPLINGS

Serves: 6

Skinless chicken is the basis of this delicious stew; cornmeal dumplings are made with low-fat milk.

INGREDIENTS:

1 lb. skinless, boneless chicken meat, cut into 1" cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
Black pepper to taste
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package frozen peas

Dumplings:
1 cup yellow cornmeal
3/4 cup sifted whole wheat flour
2 teaspoon baking powder
1/2 teaspoon salt
1 cup low-fat (1%) milk
1 tablespoon olive oil

DIRECTIONS:

Stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

Dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3. Drop full tablespoons of dough on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

NUTRITION INFO (per 1.25-cups stew & 2-dumpling serving):

Calories: 299.9
Fat: 4.5 g
Carbohydrates: 41.3 g
Protein: 23.6 g

LOW-FAT SPAGHETTI WITH TURKEY MEAT SAUCE

Serves: 6

Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.

INGREDIENTS:
1 lb. ground turkey
1 can (28 oz.) tomatoes, cut up
1 cup green pepper, finely chopped
1 cup onion, finely chopped
2 cloves garlic, minced
1 teaspoon dried oregano, crushed
1 teaspoon black pepper
1 lb. whole wheat spaghetti, uncooked

DIRECTIONS:

1. Spray a large skillet with nonstick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a thinner sauce, give your sauce a whirl in a blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.

NUTRITION INFO (per 8 ounces of sauce & 2.5 ounces of noodles serving):
Calories: 331.5
Fat: 6.3 g
Carbohydrates: 47.4 g
Protein: 21.7 g

LOW-FAT SOUTHWESTERN GRILLED PORK TENDERLOIN

Serves: 6

Tired of the same old beef and chicken? Get outside and grill the "other white meat" at your next barbecue.

INGREDIENTS:

2 whole pork tenderloins (about 1-1/2 lbs. total) or 6 pork chops
4 teaspoons chili powder
1-1/2 teaspoons dried oregano
3/4 teaspoon ground cumin
1/8 teaspoon dried garlic powder

DIRECTIONS:
1. Mix together chili powder, oregano, cumin, and garlic powder.
2. Rub over the surface of pork.
3. Cover and refrigerate 2-24 hours.
4. Grill over medium hot coals, or broil. Turn occasionally.
5. Tenderloins will take 25-20 minutes; pork chops will be ready in 10-15 minutes. Meat thermometer should read 155-160 degrees F. Pork is done when there is still a hint of pink in the center.

NUTRITION INFO (per 4-ounce serving):

Calories: 170.7
Fat: 5.2 g
Carbohydrates: 1.4 g
Protein: 28.2 g

LOWER-FAT JUMPIN' JAMBALAYA

Serves: 5

A flavorful favorite that you can enjoy without guilt. Add your own spices to taste.

INGREDIENTS:
1/2 pound steamed shrimp, peeled and chopped
8 oz. turkey smoked sausage pieces
1-1/2 cups cooked pinto beans
16 oz. can Cajun style stewed tomatoes
1 tbsp vegetable oil
1 small onion, chopped
1/2 cup celery, chopped
1 cup bell pepper, chopped
2 tbsp tomato paste
1 garlic clove, minced
1 tbsp chopped parsley
1 tsp Tabasco sauce
1 tsp salt
1/2 cup water
4 cups long grain brown rice, cooked

DIRECTIONS:

1. In a large pot, heat oil over medium heat. Sauté onions, celery and peppers until they soften. 2. Add garlic, stewed tomatoes, tomato paste, parsley, Tabasco sauce, salt and water. Cover and simmer for 20 minutes, or until veggies are soft.
3. Stir in pinto beans.
4. Heat skillet with oil over medium-high heat. Add turkey sausage and cook until browned (5 min).
5. Add shrimp, sausage and cooked rice to pot of veggies and simmer for 5 minutes, while stirring.

NUTRITION INFO (per 4-ounce serving):
Calories: 467.7
Fat: 10.2 g
Carbohydrates: 69.6 g
Protein: 27.1 g

LOW-FAT HEART HEALTHY TEXAS CHILI

Serves: 12

Lean ground turkey makes this chili both filling and low-fat. Other smart choices make this dish low in sodium, yet deliciously spicy.

INGREDIENTS:
2 lb. ground turkey meat (or 24 oz. cooked turkey)
1-1/2 cups chopped onion
1 cup chopped green pepper
3 cloves garlic
2 (28 oz. each) cans low sodium chopped tomatoes, with juice
2 cups water
1 (6 oz.) can low sodium tomato paste
8 teaspoons low sodium beef bouillon
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
2 teaspoons sugar
1/2 cup dried lentils
2 cans kidney beans, drained and rinsed

DIRECTIONS:

1. In large kettle, brown turkey and pour off fat.
2. Add onion, green pepper, and garlic. Cook and stir until tender.
3. Add remaining ingredients. Cover. Bring to boil.
4. Reduce heat and simmer for 1 1/2 hours.

NUTRITION INFO (per serving):
Calories: 299.6
Fat: 6.7 g
Carbohydrates: 38.1 g
Protein: 24.9 g

LOW-FAT CHICKEN QUESADILLAS

Serves: 2

Try this version of this spicy southwestern favorite. Just a few smart substitutions from the traditional original make this a very healthy dish.

INGREDIENTS:

4 (7-inch) whole wheat tortillas
1/2 cup shredded light mozzarella cheese
1/4 cup shredded light cheddar cheese
2 slices smoked chicken or turkey, slivered
2 green onions, thinly sliced
1/2 cup fresh cilantro, finely chopped
1 tomato, finely chopped and drained
2 teaspoons pickled jalapeño peppers, finely chopped

DIRECTIONS:
1. Place tortillas, one at a time, on a preheated nonstick skillet.
2. Evenly distribute 1/4 of mozzarella and cheddar cheeses, chicken, onions, cilantro, tomatoes and peppers over top.
3. Cook over medium heat until cheese melts (tortilla shouldn't brown).
4. Fold to make half moon and press firmly in place. Transfer to baking sheet or platter in warm oven. Repeat with remaining tortillas and remaining ingredients.
5. Cut each into two or three wedges, and serve immediately.

NUTRITION INFO (per serving):

Calories: 370.3
Fat: 10.2 g
Carbohydrates: 54.0 g
Protein: 20.7 g

LOW-FAT CAJUN CHICKEN CAESAR SALAD

Serves: 1

A spicy Cajun twist to the familiar Caesar Salad. Simple to make and low on fat.

INGREDIENTS:
1/2 large boneless, skinless chicken breast
Cajun spice (to taste)
Hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated Parmesan cheese

DIRECTIONS:

1. Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
2. Toss lettuce, dressing, and chicken to evenly distribute throughout salad.
3. Add Parmesan cheese to taste, and serve.

NUTRITION INFO (per serving):
Calories: 196.1
Fat: 3.3 g
Carbohydrates: 7.4 g
Protein: 31.7 g