Serves: 2 Recipe ingredients2 boneless, skinless chicken breast halves2 Tbsp. nonfat sour cream1/2 teaspoon all-purpose flour1 Tbsp. minced fresh ginger1 Tbsp drained capers2 tsp. margarine1/4 cup orange-flavor liqueurRecipe directionsPound chicken to 1/4 inch thickness. In a small bowl, stir together sour cream and flour until smooth; add ginger and capers. Melt margarine in a skillet over medium-high heat. Add chicken and brown lightly on each side, 1 to 2 minutes total. Lift chicken from pan …

Recipe ingredients2 tsp. peanut oil2 Tbsp. nonfat chicken broth3 cloves garlic, minced2 tbsp. minced scallions3 boneless, skinless chicken breast halves, cut into 2 inch pieces1 carrot, sliced thin2 cups asparagus, cut into 2 inch pieces1/2 cup waterchestnuts2 Tbsp. light soy sauce2 Tbsp. white wine vinegar1 tsp. sesame oil1/4 cup nonfat chicken broth1 Tbsp. cornstarchRecipe directionsHeat peanut oil with the two tablespoons of broth in a wok over medium heat. Add the garlic and scallions and sa…

Serves: 2 Recipe ingredients2 boneless skinless chicken breast halves1 1/2 tablespoons flour1/4 teaspoon salt Freshly-ground black pepper — to taste2 teaspoons butter2 tablespoons fresh lemon juice1 teaspoon minced garlic1/4 cup minced onion1/2 cup dry white wine3 tablespoons slivered almonds1 tablespoon chopped fresh parsleyRecipe directionsBoil chicken breasts for 2 minutes. Pat dry with paper towels. Measure flour, salt and pepper into a plastic bag. Add the chicken breasts and shake to coat…

Recipe ingredients2 tsp. olive oil 8 (2-ounce) boneless center-cut loin pork chops 1/4 tsp. dried Italian seasoning 1/8 tsp. salt 1/8 tsp. coarsely ground black pepper 2 cups red bell pepper strips 1 cup fat-free, less-sodium chicken broth 2 tablespoons tomato paste 1/4 tsp. dried thyme 1/4 tsp. dried rubbed sage 1 can (14-ounce) artichoke hearts, drainedRecipe directionsSpray a nonstick skillet with cooking spray. Add the oil and heat over medium-high heat. Sprinkle the pork with the Italian se…

Recipe ingredients2 Tbsp. peach jam, preferably sweetened with fruit juice2 Tbsp. reduced-sodium soy sauce2 Tbsp. water1/2 tsp. cornstarch1 1/2 tsp. dark toasted sesame oil8 oz. pork tenderloin, cut into thin strips1 Tbsp. finely minced fresh ginger root1 1/2 tsp. canola oil1 cup chopped red bell pepper1 cup chopped green bell pepper1 cup chopped yellow bell pepper1 can (8 oz.) sliced water chestnuts, rinsed and drained2 firm apples, such as Fuji or Gala, cut into 1-inch pieces1/2 cup scallions,…

Recipe ingredients1/2 cup brown rice1/2 cup wild rice4 salmon center-cut fillets, with skin (about 1 lb.)1/4 cup horseradish Dijon mustard or regular Dijon mustard1/2 cup whole-grain-wheat bread crumbs (from about 2 oz. bread)1 pound shiitake mushrooms, stems discarded and large caps quartered2 cups (3 oz.) shredded savoy cabbage1/2 cup scallions, chopped2 tablespoons fresh orange juice1/4 cup toasted, sliced almonds with skinRecipe directionsPreheat oven to 425* F. Bring 1 and 1/3 cups water to…

Recipe ingredients1 pound sole fillets, skinneddash cayenne pepper1/2 cup dry white wine1/2 cup nonfat chicken brothSAUCE:2 Tbsp. vegetable oil2 Tbsp. flourdash white pepper1/4 cup skim milk1/4 cup nonfat chicken broth1/2 cup white wine1/2 cup chopped walnutsRecipe directionsPreheat oven to 325*F. Lightly spray a shallow baking dish with oil.Rinse fish and pat dry. Place fillets in prepared baking dish. Add cayenne pepper, wine and broth. Cover with foil and bake 20 minutes or until fish is tend…

Recipe ingredients12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick, 4 portions 1/3 cup coarsely chopped fresh oregano 1/3 cup coarsely chopped fresh cilantro 1/4 cup sliced green onion 1 clove garlic 1 tablespoon fresh lemon juice 2 teaspoons olive oil 1/4 teaspoon salt 1/8 teaspoon pepperRecipe directionsThaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into two (6-ounce) pieces. Set aside. In the bowl of a food processor or a mini-chopper combine remaining ing…

Recipe ingredients4 boneless, skinless chicken breast halves2 oz. thinly sliced smoked ham, divided into 4 portions2 oz. thinly sliced reduced fat swiss cheese, divided into 4 portions2 large egg whites1/4 cup buttermilk1 Tbsp. Dijon mustard2/3 cup unseasoned dry bread crumbs1/4 cup grated parmesan cheese1/2 tsp. salt1/2 tsp. black pepper4 lemon wedgesRecipe directionsPreheat oven to 400*F. Coat a baking rack with cooking spray, then place the rack on a baking sheet and set aside. Butterfly each…