Broccoli and Canadian Bacon in Phyllo 1/2 lb. broccoli florets 1 Tbs. olive oil 1 shallot, finely chopped 1/2 lb. Canadian bacon, diced 1/3 cup dry vermouth 2 Tbs. all purpose flour 1/2 cup milk 1/2 cup shredded cheddar cheese 1/2 tsp. salt 6 sheets phyllo dough, thawed according to package directions 2 Tbs. unsalted butter, melted Preheat oven to 425°F. Place broccoli florets in a steamer basket over boiling water. Cover saucepan and steam 3-4 mins or until almost tender. Remove from steamer basket and set aside. When broccoli cools chop coarsely and set aside. Heat oil in a heavy nonstick skillet over medium high heat.Sauté shallot about 2 mins or until translucent. Stir in bacon and sauté another 2 mins stirring constantly. Reduce heat to medium. Add broccoli and vermouth to skillet and simmer about 5 mins or until vermouth is evaporated. Stir in flour. Whisk in milk gradually.Simmer stirring constantly until mixture just comes to a boil. Stir in cheese and salt. Remove from heat and set aside to cool. Stack phyllo sheets on a work surface. Spoon vegetable bacon mixture onto the center of the sheet lengthwise. Fold one long side of stack over vegetables and brush with melted butter. Fold other side over and brush roll with butter. Fold ends over. Place phyllo roll seam side down on a baking sheet. Brush roll liberally with remaining butter.Bake about 20 mins or until phyllo is crisp.serves 4.Per serving: cals 387, fat 20.7g, 51% cals from fat, chol 63mg, protein 20.5g, carbs 25.0g, fiber 2.3g, sugar 5.1g, sod 1134mg, diet points 9.5 = Maharaja White Rice 1 cup chicken stock 1 cup water 1 cup white rice 1/4 cup raisins 1 tsp. orange peel, grated 1/4 cup prepared mango chutney Bring stock and water to a boil in a saucepan over high heat. Stir in rice and raisins and immediately reduce heat to low. Cover pan and simmer 20 mins or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 mins covered. Add remaining ingredients and fluff with a fork before serving.Per serving calories 246, fat 0.7g, 3% cals from fat, chol 0mg, protein 5.0g, carbs 54.8g, fiber 2.3g, sugar 14.0g, sod 236mg, diet points 5.0 = Lime Lemonade 3/4 cup lemon juice 3/4 cup lime juice 3/4 cup sugar 16 ice cubes 4 cups cold water 1 lemon, thinly sliced Combine first 3 ingredients in a large pitcher. Stir until sugar dissolves. Add remaining ingredients, stirring until mixture is blended thoroughly.Per serving: cals 177, fat 0.1g, 1% cals from fat, chol 0mg, protein 0.7g, carbs 48.1g, fiber 1.1g, sugar 41.4g, sod 12mg, diet points 3.8 Italian Baked Halibut nonstick cooking spray 1 lb. halibut fillets or steaks 1 lemon, zest grated, juiced 4 yellow crookneck squash, shredded 2 medium tomatoes, chopped 1/4 cup onion, finely chopped 2 cloves garlic, finely chopped 1/2 tsp. dried basil or oregano, crushed 1/4 tsp. pepper 1/4 tsp. salt 2 tsp. olive oil Preheat oven to 350°F. Spray a baking pan with cooking spray. Arrange fish in a single layer. Pour juice over fish and sprinkle with zest. Combine next 7 ingredients in a bowl and spread over fish. Drizzle with oil. Cover and bake 25-30 mins or until fish is flaky and cooked throughout.Per serving: cals 203, fat 5.5g, 23% cals from fat, chol 36mg, protein 27.1g, carbs 13.3g, fiber 4.4g, sugar 6.8g, sod 113mg, diet points 4.1 = Parmesan Garlic Loaf 1 Tbs. plus 1 tsp. unsalted butter 1 clove garlic, minced 1/2 loaf French bread, cut in half lengthwise, each piece cut crosswise in half 2 Tbs. Parmesan cheese Turn on broiler. Combine butter and garlic in a small bowl. Spread over cut side of bread. Arrange bread buttered side up on a baking sheet. Sprinkle bread with Parmesan and broil 1-2 mins or until top is golden.Per serving: cals 201, fat 6.2g, 28% cals from fat, chol 12mg, protein 6.1g, carbs 29.9g, fiber 1.7g, sugar 0.8g, sod 389mg, diet points 4.7 = Honeyed Fruit Salad with Strawberries 1 cup pineapple chunks 2 cups strawberries, hulled and cut in half 2 bananas, cut into 1 inch slices 2 oranges, peeled, white pith cut away and thinly sliced 1 cup red seedless grapes 1/2 cup plain yogurt 2 Tbs. honey Combine all ingredients in a mixing bowl and mix thoroughly.Let stand 15-20 mins before serving.Per serving: cals 233, fat 2.2g, 8% cals from fat, chol 4mg, protein 3.6g, carbs 55.7g, fiber 6.3g, sugar 46.7g, sod 17mg, diet points 4.1 Sicilian-Style Focaccia Pizza 1 10 inch focaccia bread 2 Tbs. garlic flavored olive oil 1/3 cup tomato pizza sauce 1 Tbs. dried basil or oregano 1/4 lb. canned artichoke hearts, rinsed, drained and chopped 3 ounces shredded mozzarella cheese 3 ounces shredded Provolone cheese Preheat oven to 400°F.Brush focaccia with olive oil. Mix pizza sauce and oregano.Spead over focaccia. Add remaining ingredients.Bake for about 10 mins serves 8 Per serving: cals 198, fat 11.6g, 52% cals from fat, chol 13mg, protein 8.6g, carbs 15.6g, fiber 1.5g, sugar 1.9g, sod 314mg, diet points 5.1 = Spicy Chicken Wings 12 chicken wings 3 Tbs. dry sherry 1-1/4 cups water 2 star anise 2 small cinnamon sticks 2 Tbs. soy sauce 1 Tbs. sugar Place wings in ungreased wok and add sherry. Cook until almost all the sherry has evaporated. Add 1 cup water and cover.Cook about 10 mins over medium heat.Add star anise and cinnamon and cook covered about 5 mins. Add sugar and salt to taste.Cover and simmer 30 mins.Occasionally uncover and stir to prevent sticking. If wings seem too dry add about 3 Tbs. water if necessary. When cooked wings should be tender and coated with sauce.Per serving: cals 171, fat 10.5g, 58% cals from fat, chol 39mg, protein 12.9g, carbs 4.1g, fiber 0.3g, sugar 3.8g, sod 552mg, diet points 4.7 = Cheese Straws 1/2 lb. shredded cheddar cheese 3 Tbs. grated Parmesan cheese 2 tsp. garlic salt 1 loaf white bread, slightly thawed 2 Tbs. unsalted butter, melted Combine first 3 ingredients in a shallow baking pan and set aside. Cut loaf of bread dough in half lengthwise and widthwise.Cut each section into 8 thin pieces ending up with 32 pieces. Roll each piece to 15 inch lengths.Brush with butter and then roll in cheese mixture.Place on a large cookie sheet coated with nonstick cooking spray.Let rise 15 mins. Preheat oven to 375°F. Bake 12-15 mins or until golden brown and crispy.serves 16.Per serving: cals 152, fat 7.2g, 43% cals from fat, chol 19mg, protein 6.4g, carbs 15.0g, fiber 0.9g, sugar 0.6g, sod 346mg, diet points 4.0 = Non-Alcoholic Lemon Cooler 3 cups seltzer or club soda 1/4 cup plus 3 Tbs. lemon juice 2 Tbs. plus 2 tsp. sugar Thoroughly combine all ingredients. Serve over ice if desired.Per serving: cals 39, fat 0.0g, 0% cals from fat, chol 0mg, protein 0.1g, carbs 10.6g, fiber 0.1g, sugar 9.2g, sod 38mg, diet points 1.3
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