Matzo, Mushroom, and Onion Kugel

The secret to success here is to first brown the matzo in the oven. This savory dish can replace any stuffing served with turkey.
10 (6-inch) matzo crackers
2 1/2 cups fat-free, less-sodium chicken broth
1 cup hot water
1/4 cup vegetable oil
3 cups diced onion
2/3 cup grated carrot
1 teaspoon salt
1 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
3 garlic cloves, minced
2 (8-ounce) packages presliced mushrooms
2 tablespoons chopped fresh parsley
4 large egg whites
2 large eggs
Cooking spray
Parsley sprigs (optional)

Preheat oven to 375°.
Place matzo crackers in a single layer on a baking sheet; bake at 375° for 5 minutes or until lightly browned. Break crackers into small pieces, and place in a large bowl. Pour chicken broth and water over matzo; let stand 10 minutes, stirring occasionally.

Heat oil in a large nonstick skillet over medium heat. Add onion; cover and cook 5 minutes, stirring occasionally. Add carrot and next 6 ingredients (carrot through mushrooms) to pan; cover and cook 5 minutes or until onion is tender. Add mushroom mixture and 2 tablespoons parsley to matzo mixture, stirring well. Combine egg whites and eggs in a bowl; stir with a whisk. Add egg mixture to matzo mixture; stir well.

Press matzo mixture into a 10-inch deep-dish pie plate coated with cooking spray. Bake, covered, at 375° for 20 minutes. Uncover and bake an additional 18 minutes or until lightly browned. Let kugel stand for 5 minutes, and cut into wedges. Garnish with parsley sprigs, if desired.

Yield: 12 servings (serving size: 1 wedge)

NUTRITION PER SERVINGCALORIES 216(29% from fat); FAT 7g (sat 1.1g,mono 1.8g,poly 3.6g); PROTEIN 7.6g; CHOLESTEROL 43mg; CALCIUM 28mg; SODIUM 390mg; FIBER 2.1g; IRON 1.4mg; CARBOHYDRATE 30.6g

La Bamba Casserole

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375°.

Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.

Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions. Yield: 6 servings (serving size: 1 1/3 cups)

NUTRITION PER SERVINGCALORIES 344(28% from fat); FAT 10.7g (sat 6.3g,mono 2.9g,poly 0.8g); PROTEIN 32.2g; CHOLESTEROL 77mg; CALCIUM 269mg; SODIUM 902mg; FIBER 7.4g; IRON 3.2mg; CARBOHYDRATE 30.7g

Herbed Chicken Piccata

2 tablespoons dry breadcrumbs

1 teaspoon dried basil

1 teaspoon grated lemon rind

1/8 teaspoon pepper

2 garlic cloves, minced

4 (4-ounce) skinned, boned chicken breast halves

Cooking spray

1 teaspoon margarine

8 thin lemon slices

1/4 cup low-salt chicken broth

2 tablespoons chopped fresh parsley

2 tablespoons lemon juice

Combine first 5 ingredients in a shallow dish; set aside.
Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken with cooking spray; dredge chicken in breadcrumb mixture.

Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices to skillet; sauté 30 seconds. Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken.

Yield: 4 servings

NUTRITION PER SERVINGCALORIES 160(16% from fat); FAT 2.9g (sat 0.6g,mono 0.8g,poly 0.7g); PROTEIN 27.3g; CHOLESTEROL 66mg; CALCIUM 46mg; SODIUM 115mg; FIBER 0.4g; IRON 1.4mg; CARBOHYDRATE 6.9g

Celestial Chicken, Mint, and Cucumber Skewers with Spring Onion Sauce

Celestial Chicken, Mint, and Cucumber Skewers with Spring Onion Sauce

You can assemble these skewers one day in advance. Cover them with a damp paper towel; then cover them with plastic wrap. Keep refrigerated, and serve chilled. You can also make the onion sauce up to 24 hours in advance.

3/4 cup low-fat mayonnaise

1/3 cup low-fat buttermilk
3 tablespoons chopped green onion tops
1 tablespoon chopped fresh or 1 teaspoon dried tarragon
1 tablespoon chopped fresh or 1 teaspoon dried dill
2 teaspoons white wine vinegar
1/2 small cucumber (about 2 ounces)
3 cups water
1/2 pound skinned, boned chicken breast, cut into 24 (3/4-inch) pieces
24 small mint leaves
Cucumber slices (optional)

Place first 6 ingredients in a blender; process until smooth. Cover and chill.

Cut the cucumber lengthwise into 4 pieces; cut each piece crosswise into 6 (1/4-inch) slices. Bring water to a boil in a medium saucepan. Add chicken; cook 4 minutes or until done. Drain well, and cool. Thread 1 chicken piece, 1 cucumber piece, and 1 mint leaf onto each of 24 (6-inch) skewers. Cover and chill. Serve with sauce; garnish with cucumber slices, if desired.

Yield: 8 servings (serving size: 3 skewers and 2 tablespoons sauce)

Nutrient;
NUTRITION PER SERVINGCALORIES 76(25% from fat); FAT 2.1g (sat 0.4g,mono 0.5g,poly 1g); PROTEIN 7.1g; CHOLESTEROL 17mg; CALCIUM 22mg; SODIUM 235mg; FIBER 0.2g; IRON 0.4mg; CARBOHYDRATE 7.1g

Pear Salad

Spinach and Pear Salad
View Cooking Light MenuFlat-leaf or baby spinach works best in this salad, but you can also use red-leaf lettuce. object2=" ?>2 tablespoons water object2=" ?>1 1/2 tablespoons red-wine vinegar object2=" ?>1 tablespoon olive oil object2=" ?>1 tablespoon honey object2=" ?>2 teaspoons Dijon mustard object2=" ?>1/4 teaspoon black pepper object2=" ?>1 Bosc or Anjou pear, cut lengthwise into 15 slices object2=" ?>8 cups torn spinach object2=" ?>1/4 cup thinly sliced red onion Combine first 6 ingredients in a small bowl, stirring with a whisk.
Place the pear slices in a large bowl. Spoon 1 tablespoon dressing over pears; toss to coat. Add the remaining dressing, spinach, and onion; toss to coat.

Yield: 5 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVINGCALORIES 72(41% from fat); FAT 3.3g (sat 0.4g,mono 2.1g,poly 0.4g); PROTEIN 1.8g; CHOLESTEROL 0.0mg; CALCIUM 56mg; SODIUM 89mg; FIBER 2.3g; IRON 1.4mg; CARBOHYDRATE 11g
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Grilled Fish

Break the grills out!

Grilled Fish and Peppers
Recipe Rating: Prep Time: 10 minTotal Time: 36 minMakes: 6 servings

1 cup KRAFT Zesty Italian Dressing
2 tsp. crushed red pepper
1-1/2 lb. firm white fish fillets, such as grouper, halibut or tilapia
2 each red and green peppers, seeded, each cut into 6 pieces
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
2 Tbsp. finely chopped cilantro

MIX dressing and crushed red pepper. Pour half of the dressing mixture over fish in resealable plastic bag. Seal bag. Refrigerate 15 min. to marinate. Place peppers in a separate resealable plastic bag. Add remaining marinade; seal bag. Shake bag gently until peppers are evenly coated.

PREHEAT grill to medium-high heat. Remove fish from marinade; discard marinade. Remove peppers from marinade, reserving marinade.

PLACE peppers on grill. Top with fish; cover grill with lid. Cook 4 min.; turn fish over. Brush with reserved marinade from peppers. Grill, covered, an additional 2 min. or until fish flakes easily with fork. Place fish and peppers on serving plate; let stand 3 min. Sprinkle with cheese and cilantro.


NUTRITION INFORMATION
Nutrition Bonus:Incorporate more fish into your diet with this easy, tasty recipe. The peppers are an excellent source of both vitamin A and C.
Diet Exchange:1 Vegetable,3 Meat (VL),1 Fat
Nutrition (per serving)
Calories
180
Total fat
6g
Saturated fat
1g
Cholesterol
45mg
Sodium
220mg
Carbohydrate
7g
Dietary fiber
2g
Sugars
3g
Protein
24g
Vitamin A
60%DV
Vitamin C
90%DV
Calcium
6%DV
Iron
8%DV