Stuffed Clams

8 clams in shells, scrubbed (1 pound)
½ tablespoon cornmeal
½ teaspoon olive oil
¼ cup finely chopped onion
¹⁄³ cup finely chopped shallots
¼ cup finely chopped celery
2 cloves garlic, crushed 
2 tablespoons finely chopped fresh parsley, plus fresh leaves for garnish (optional)
½ teaspoon grated lemon zest
¼ teaspoon dried oregano 
¼ teaspoon dried thyme 
¼ cup fresh bread crumbs, toasted 
¼ teaspoon salt
¹⁄8 teaspoon ground black pepper
Dash of ground red pepper

Place clams in a large bowl, and cover with ½ cup of cold water. Sprinkle with cornmeal, and let stand for 30 minutes. Drain and rinse.
Bring 2 cups of water to a boil in a large Dutch oven. Add the clams, cover, and cook for 4 minutes, or until shells open. Remove the clams from the pan, reserving 1 cup of the cooking liquid. Discard any unopened shells. Allow clams to cool, and then remove meat, chop, and set aside. Reserve eight large shell halves.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, shallots, celery, and garlic; sauté for 3 minutes. Add clam meat, chopped parsley, lemon zest, oregano, and thyme; sauté for 1 minute. Remove from heat. Stir in bread crumbs, salt, black pepper, and red pepper. Add the reserved cooking liquid, stirring until dry ingredients are moistened.

Preheat oven to 350°F. Divide the bread crumb mixture evenly among the eight clam shell halves, pressing mixture gently into shells. Arrange the stuffed shells on a baking sheet, and bake for 20 minutes. Garnish with fresh parsley, and serve hot.
Makes 4 servings (2 stuffed shells per serving).

Snack Wedges of Sweet Potato with Savory Hummus

For the potato wedges
Cooking spray
2 medium-size sweet potatoes, each cut into 8 wedges
2 tablespoons olive oil
½ teaspoon salt (omit if on a low-sodium diet)
¼ teaspoon garlic powder 
½ teaspoon paprika 
¼ teaspoon ground cumin 
For the hummus
2 tablespoons tahini (sesame seed paste)
1½ teaspoons lemon juice
½ teaspoon ground coriander 
½ teaspoon cayenne pepper
5 ounces garbanzo beans, drained
1 clove garlic 
¼ teaspoon ground cumin 

To prepare the potato wedges: Preheat oven to 450°F. Coat a baking sheet with cooking spray. Place sweet potatoes in a large bowl and drizzle oil over the wedges, tossing well to coat. In a separate bowl, combine salt, garlic powder, paprika, and cumin. Sprinkle over potatoes, and toss well to coat. Arrange the wedges in a single layer on the baking sheet, and bake for 20 minutes, or until tender.

To prepare the hummus: Place all ingredients in a blender or food processor. Process for 4 minutes, or until mixture is smooth. Serve the wedges with the hummus.
Makes 4 servings.

Slightly Piquant Squash Soup

1¾ cups low-sodium chicken broth 
¾ cup chopped onion
¹⁄8 teaspoon crushed red pepper
1¾ cups cubed acorn squash
¹⁄8 teaspoon salt (omit if on a low-sodium diet)
¹⁄8 cup long-grain rice
2 tablespoons chunky peanut butter
Chopped fresh parsley for garnish

In a large saucepan, bring ¼ cup of the broth to a boil. Add onion and pepper, and cook over high heat until tender, about 5 minutes. Add remaining 1½ cups broth, squash, salt, and 1¾ cups of water. Bring to a boil. Cover, reduce heat, and simmer for 20 minutes. Add rice; cover, and simmer for another 20 minutes, or until squash and rice are tender.
Place peanut butter and half of the soup mixture in a blender or food processor, and process until smooth. Pour the puree into a bowl. Puree the remaining soup, and add to the bowl, stirring well. Return mixture to stove top, and heat for 2 minutes. Divide the soup among four individual bowls. Garnish with parsley.
Makes 4 servings.

Mixed Mesclun Greens and Apple Salad

For the dressing
¼ cup fresh lemon juice
3 tablespoons honey
1 teaspoon olive oil
Dash of salt
Dash of freshly ground black pepper

For the salad
¼ cup crumbled blue cheese 
2 cups chopped (unpeeled) Granny Smith apples
1 cup chopped (unpeeled) Braeburn apples
1 cup chopped (unpeeled) McIntosh apples
2 slices turkey bacon, cooked in a pan or on a panini grill and chopped
4 cups mixed salad greens (a packaged mesclun mix works well)

To prepare the dressing: Combine all ingredients in a small bowl; stir well with a whisk.
To prepare the salad: Combine cheese, apples, and bacon in a large bowl. Drizzle the dressing over the apple mixture; toss gently to coat. Divide the greens among four salad plates, and top each with about 1 cup of the apple mixture.
Makes 4 servings.

Lentils with Garlic and Rosemary

¾ cup chopped onion
½ cup diced cooked ham
¹⁄³ cup diced carrot
1 teaspoon crushed dried rosemary 
¾ teaspoon dried sage 
¼ teaspoon ground black pepper
¹⁄³ pound dried lentils
4 ounces fat-free beef broth 
2 cloves garlic, chopped 
1 bay leaf
Chopped fresh parsley, optional

Pour 1½ cups of water into an electric slow cooker (Crock-Pot). Add all ingredients except the parsley. Cook covered on highheat setting for 3 hours, or until lentils are tender. Remove bay leaf; garnish with parsley before serving. 
Makes 4 servings.

Grilled Halibut Steak with Pineapple-Lime Salsa

For the salsa
¹⁄³ cup pineapple preserves
¼ cup finely chopped red bell pepper
2 tablespoons fi nely chopped red onion
1 tablespoon seeded, finely chopped jalapeño pepper
1 teaspoon dried mint flakes 
¹⁄8 teaspoon salt (omit if on a low-sodium diet)
2 tablespoons fresh lime juice
8 ounces canned unsweetened pineapple tidbits, drained

For the fish
1 teaspoon vegetable oil
1 large clove garlic, minced 
4 4-ounce halibut steaks (about ¾-inch thick)
¼ teaspoon salt (omit if on a low-sodium diet)
Cooking spray
Lime wedges, optional
Cilantro sprigs, optional

To prepare the salsa: Combine all ingredients in a bowl. Stir well. Set aside.
To prepare the fish: In a small bowl, combine oil and garlic; brush over fish. Sprinkle salt over fish; set aside. Heat a grill, broiler, or grill pan; coat with cooking spray. Place fi sh on grill, and cook for 3 minutes on each side, or until fish flakes easily when tested with a fork.
Spoon the salsa over the fish. Serve with lime wedges, and garnish with cilantro sprigs. 
Makes 4 servings.

Gorgonzola Bruschetta with Crisp Apple Slices

¹⁄³ cup crumbled Gorgonzola or other type of blue cheese 
1½ teaspoons butter, softened 
1 teaspoon brandy or cognac
¼ teaspoon ground black pepper
4 1-inch-thick diagonal slices French bread (about 1 ounce each) 
2 cloves garlic, halved 
1 medium Granny Smith apple, cut into 8 wedges

Coat a grill or grill pan with cooking spray. Combine the cheese, butter, brandy, and pepper in a small bowl, stirring until well blended. Arrange the bread on the grill, and cook for 2 minutes on each side, or until slightly brown. Remove bread, and rub the cut sides of the garlic over one side of each bread slice. Spread 2 teaspoons of the cheese mixture on top of each. Serve with two apple wedges apiece.
Makes 4 servings.

Ginger-Infused Beef and Pineapple Stir-Fry

½ pound lean fl ank steak
1 tablespoon peeled, minced gingerroot
2 teaspoons sugar
1½ tablespoons low-sodium soy sauce
1½ tablespoons sherry
2 cloves garlic, minced 
2 teaspoons cornstarch
4 teaspoons rice vinegar
Cooking spray
2 teaspoons dark sesame oil
1½ cups cubed fresh pineapple
½ cup diagonally sliced (3-inch) green onions
½ cup thinly sliced fresh mushrooms
½ cup fresh snow peas (¼ pound)
½ cup julienned (3-inch) red bell pepper
4 cups hot cooked somen noodles or angel hair pasta, cooked without salt or fat 

Trim fat from steak. Cut steak lengthwise with the grain into ¼-inch-thick slices, and then cut these slices in half crosswise. Combine steak, gingerroot, sugar, soy sauce, sherry, and garlic in a large zip-top heavy-duty plastic bag. Seal bag, and marinate steak in refrigerator for 2 hours, turning the bag occasionally. Remove steak from bag, and discard the marinade.
In a small bowl, combine cornstarch and vinegar. Stir well and set aside. Coat a large nonstick skillet with cooking spray. Pour oil into pan, and heat over medium-high heat until hot. Add the steak, and stir-fry for 4 minutes. Add the cornstarch mixture, pineapple, green onions, mushrooms, peas, and bell pepper to the skillet; stir-fry for 3 minutes, or until vegetables are crisptender. Serve over noodles.
Makes 4 servings.

Fresh Vegetable Mélange

1½ teaspoons vegetable oil
1½ cups sliced onion, separated into rings
1 cup red bell pepper strips
2 cloves garlic, minced 
1¾ cups sliced yellow squash
1¾ cups sliced zucchini
1 cup chopped, unpeeled plum tomatoes
1 tablespoon julienned fresh basil
½ teaspoon lemon pepper
¼ teaspoon salt (omit if on a low-sodium diet)
1 tablespoon grated Parmesan cheese 

Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper, and garlic; stir-fry for 2 minutes. Add squash and zucchini; stir-fry for 3 more minutes, or until the vegetables are crisp-tender. Add tomatoes, basil, lemon pepper, and salt; cook for 1 minute, or until thoroughly heated. Sprinkle with cheese before serving.
Makes 4 servings.

Chilled Multi-Melon Summertime Soup

3 cups cubed honeydew melon
3 cups cubed cantaloupe
¼ cup vodka
¼ cup fi rmly packed brown sugar
4 teaspoons fresh lime juice
¾ cup sliced strawberries

In a blender or food processor, process honeydew until smooth; pour into a bowl. Place cantaloupe in blender, and process until smooth; pour into another bowl. To each bowl of pureed melon, add 2 tablespoons of the vodka, 2 tablespoons of the brown sugar, and 2 teaspoons of the lime juice; stir well. Cover and refrigerate. Place strawberries in blender; process until smooth.
Pour into a bowl; cover and chill.
To serve, evenly divide the cantaloupe mixture among four individual bowls. Pour ½ cup of the honeydew mixture into the center of each. Dollop each serving with 2 tablespoons of the pureed strawberries, and swirl decoratively with a wooden pick.
Makes 4 servings.

Chilled Couscous Salad

1½ cups no-salt-added chicken broth 
½ cup couscous 
½ cup seeded, chopped, unpeeled tomato
¾ cup chopped red bell pepper
¹⁄³ cup chopped celery
¹⁄³ cup seeded, chopped, unpeeled cucumber
¼ cup chopped green onions
¼ cup chopped fresh parsley
2 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon Dijon mustard
½ teaspoon grated lemon zest
¼ teaspoon ground black pepper

In a medium saucepan, bring broth to a boil over high heat. Stir in couscous. Remove from heat, cover, and allow to stand for 5 minutes. Fluff with a fork, and allow to cool uncovered for 10 minutes. Combine cooked couscous, tomato, bell pepper, celery, cucumber, green onions, and parsley in a large bowl, and toss gently.
In a small bowl, combine vinegar, oil, mustard, lemon zest, and black pepper. Stir with a whisk. Add to couscous mixture, and toss to coat. Serve chilled or at room temperature.
Makes 4 servings.

Chicken Thighs with Roasted Apples and Garlic

4½ cups chopped, peeled Braeburn apples (about 1½ pounds)
1 teaspoon chopped fresh sage
½ teaspoon ground cinnamon 
½ teaspoon ground nutmeg 
4 cloves garlic, chopped 
½ teaspoon salt (omit if on a low-sodium diet)
8 chicken thighs (about 2 pounds), skinned
¼ teaspoon ground black pepper

Preheat oven to 475°F. Coat a jelly roll pan with cooking spray. Combine apples, sage, cinnamon, nutmeg, and garlic in a large bowl. Add ¼ teaspoon of the salt, and mix well. Spread the apple mixture on the jelly roll pan. Sprinkle the chicken with the remaining ¼ teaspoon salt and the pepper, and arrange thighs on top of the apple mixture. Bake for 25 minutes, or until chicken is cooked through and apple pieces are tender.
Remove chicken from pan; keep warm. Transfer apple mixture to a bowl, and partially mash with a potato masher. Serve with chicken.
Makes 4 servings.

Asian-Style Chicken-Peanut Pasta

1 teaspoon sugar
1 teaspoon cornstarch
1 teaspoon peeled, minced gingerroot
2 tablespoons plus 1 teaspoon low-sodium soy sauce
1 teaspoon white vinegar
¹⁄8 teaspoon hot sauce
2 to 3 cloves garlic, minced 
½ pound skinless, boneless chicken breast, cut into thin strips
1 teaspoon vegetable oil
1 cup minced green onions
1 cup fresh snow peas, halved
2½ cups hot cooked fusilli (corkscrew pasta), cooked without salt or fat 
1 teaspoon dark sesame oil
¼ cup unsalted dry-roasted peanuts 

Combine sugar, cornstarch, gingerroot, the 2 tablespoons soy sauce, vinegar, hot sauce, garlic, and ½ cup of water in a large bowl; stir well. Add chicken, tossing gently to coat. Cover and refrigerate for 1 hour.

Remove chicken from marinade (reserve). Heat oil in a large skillet over medium-high heat. Add the chicken, and stir-fry for about 5 minutes, until meat is cooked through. Add reserved marinade, green onions, and peas; stir-fry 2 minutes, or until slightly thickened. Remove from heat. Combine fusilli, sesame oil, and remaining 1 teaspoon soy sauce in a large bowl; toss gently to coat pasta. Add chicken mixture, and top with peanuts, tossing gently.
Makes 4 servings.

Turkey Meat Loaf

1 small red onion, diced fi ne
1 small red bell pepper, diced fine
1 cup grated carrot
1 teaspoon fresh thyme leaves, or ½ teaspoon dried 
1 teaspoon fresh sage, or ½ teaspoon dried 
1 tablespoon olive oil
½ cup plain bread crumbs 
1 teaspoon ground black pepper
1 egg
1 pound ground turkey breast meat 

Preheat oven to 350°F. Coat a loaf pan with cooking spray. Combine onion and red bell pepper with carrot. Chop thyme and sage, and add to vegetables. Heat oil in a large skillet over medium heat. Add vegetables and cook, stirring constantly, until onion is soft and transparent. Remove pan from heat, and allow contents to cool. Add bread crumbs, black pepper, and egg to 
vegetables; mix to combine. Add ground turkey, and mix well.
Press mixture into the loaf pan. Bake for about 1 hour, or until juices run clear and meat is no longer pink.
Makes 4 servings.

Salmon Salad

1 7.5-ounce can pink salmon, drained and flaked
1 6-ounce jar marinated artichoke hearts, drained and chopped
1 cup cooked broccoli, chopped
2 tablespoons lemon juice
2 tablespoons olive oil
½ teaspoon dried thyme 
½ teaspoon dried oregano 
½ teaspoon onion powder 
2 tablespoons chopped capers

Combine salmon, artichoke, broccoli, lemon juice, oil, thyme, oregano, onion powder, and capers.
Makes 2 servings.

Raspberry-Peach Jell-O Terrine

8 arrowroot cookies
1 small package sugar-free raspberry Jell-O 
1 cup fat-free plain Greek yogurt or regular fat-free plain yogurt
1 15-ounce can light sliced peaches, drained and chopped

Break cookies into medium-size pieces, and place in freezer for 20 minutes (this helps to keep them from getting too soggy in the Jell-O). Bring 1 cup of water to a boil in a saucepan. Remove pan from heat, pour in Jell-O, and stir to dissolve completely. Add ½ cup of cold water and yogurt; mix completely. Add peaches.
Pour mixture into a 1-quart container. Refrigerate for 10 minutes to allow Jell-O to thicken and begin to set. Mix in the cold cookie pieces, and refrigerate for about 1 more hour, until completely set.
Makes 4 servings.

Poached Salmon Sandwich

2 bay leaves
2 cloves garlic, sliced 
1 teaspoon dried thyme leaves,  or 4 sprigs fresh
4 3-ounce skinless, boneless salmon fillets
1 tablespoon low-fat or fat-free mayonnaise 
2 teaspoons Dijon mustard
4 whole-wheat rolls 
1 ripe avocado, peeled and pitted, cut into 8 wedges
4 tomato slices
1 bunch arugula, washed and dried

Place bay leaves, garlic, and thyme in a large skillet. Add salmon, and cover contents with water. Bring to a simmer and cook until salmon is opaque throughout. Remove salmon, and allow fillets to cool. Combine mayonnaise and mustard, and set aside.
To assemble sandwiches: Spread mustard-mayonnaise mixture on inside of each roll. Add one salmon fillet, two slices of avocado, and one slice of tomato, and top with arugula. Close up roll.
Makes 4 servings.

Poached Chicken Breast

2 cups low-sodium chicken broth 
2 bay leaves
4 to 6 sprigs fresh thyme, or 2 teaspoons dried 
4 skinless, boneless chicken breast halves

In a large saucepan, combine broth, bay leaves, and thyme, and bring to a simmer over low heat. Remove any visible fat from chicken. Add chicken to broth, and continue to simmer for about 15 to 18 minutes, until meat is completely white. Remove pan from heat, and allow contents to cool. Remove chicken from poaching liquid and serve, or refrigerate and serve cold.
Makes 4 servings. 

Lentil Soup

½ cup wild brown rice
3 tablespoons canola oil
1 cup diced carrots
1 cup diced onion 
1 cup diced fennel
3 cloves garlic, chopped 
1½ cups lentils
2 teaspoons dried thyme 
2 teaspoons ground cumin
2 bay leaves
2 32-ounce containers chicken or vegetable broth 

Rinse and drain rice. Over medium heat, heat oil in a large sauce pot. Add carrots, onion, fennel, and garlic, and sauté until translucent.
Stir in lentils, rice, thyme, cumin, bay leaves, and broth. Bring to a boil; lower heat, cover, and simmer for about 1 hour, or until rice is cooked. Remove bay leaves before serving.
Makes 6 servings.

Fruit Smoothie

¾ cup plain nonfat yogurt  
½ cup frozen blueberries
½ ripe banana
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 tablespoon ground flaxseed 

Place all ingredients in a blender or food processor, and blend to combine.
Makes 1 serving.