Marmalade Chicken

How To Prepare
Whisk broth, vinegar, marmalade, mustard and potato flour in a medium bowl.

Sprinkle chicken with pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Marmalade Chicken

Servings

Ingredients

1 cup no salt added chicken broth
2 tablespoons red-wine vinegar
2 tablespoons sugar free orange marmalade
1 teaspoon Dijon mustard
1 teaspoon potato flour
1 pound chicken tenders (see Cook Tips)
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon freshly grated orange zest

Servings

Ingredients

1 cup no salt added chicken broth
2 tablespoons red-wine vinegar
2 tablespoons sugar free orange marmalade
1 teaspoon Dijon mustard
1 teaspoon potato flour
1 pound chicken tenders (see Cook Tips)
1/4 teaspoon freshly ground pepper
6 teaspoons extra-virgin olive oil, divided
2 large shallots, minced
1 teaspoon freshly grated orange zest

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Marinated Tomatoes with Lemon and Summer Savory

How To Prepare
Place the tomato wedges in a medium bowl.
Combine lemon juice and remaining ingredients, stirring with a whisk. Pour dressing over tomatoes; toss gently to coat. Let stand 1 hour, stirring occasionally. Serve with a slotted spoon.

Marinated Tomatoes with Lemon and Summer Savory

Servings

Ingredients

3 tomatoes, cut into 6 wedges (about 1 pound)
1/4 cup fresh lemon juice
1 teaspoon Splenda
1 teaspoon extra-virgin olive oil
1/2 teaspoon chopped fresh or 1/4 teaspoon dried savory
1/8 teaspoon ground red pepper
1 garlic clove, minced

Servings

Ingredients

3 tomatoes, cut into 6 wedges (about 1 pound)
1/4 cup fresh lemon juice
1 teaspoon Splenda
1 teaspoon extra-virgin olive oil
1/2 teaspoon chopped fresh or 1/4 teaspoon dried savory
1/8 teaspoon ground red pepper
1 garlic clove, minced

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Maple Pork Chops with Onions

How To Prepare
In a large skillet heat oil over medium heat. Sprinkle chops with black pepper. Cook chops in hot oil for 6 to 8 minutes, until brown on outside and slightly pink in center, turning once halfway through cooking time. Remove chops from skillet; cover and keep warm.
2.
For sauce, in same skillet cook and stir onion over medium heat for 3 minutes or until tender. Push onion aside. Remove skillet from heat; add orange juice and syrup. Return to heat. Cook and stir for 1 minute. Stir onions into sauce.
3.
Spoon sauce over chops; sprinkle with crushed red pepper, if desired. Serve with steamed green beans.

Maple Pork Chops with Onions

Servings

Ingredients

2 teaspoons vegetable oil
1 pound boneless pork rib or loin chops, 1/2 to 3/4 inch thick
1/4 teaspoon ground black pepper
1 medium onion, halved lengthwise and thinly sliced
1/4 cup orange juice
1/4 cup sugar free maple syrup
1/4 teaspoon crushed red pepper (optional)

Servings

Ingredients

2 teaspoons vegetable oil
1 pound boneless pork rib or loin chops, 1/2 to 3/4 inch thick
1/4 teaspoon ground black pepper
1 medium onion, halved lengthwise and thinly sliced
1/4 cup orange juice
1/4 cup sugar free maple syrup
1/4 teaspoon crushed red pepper (optional)

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Low Fat Fish Chowder

How To Prepare
Heat oil in a Dutch oven and gently sauté leeks until softened. Add potatoes and mushrooms and sauté for 2-3 minutes. Add chicken broth, herbs and pepper. Partially cover and simmer for 10-12 minutes, until potatoes start become tender. Add fish, broccoli and parsley. Cook on low heat for 5 minutes, until fish begins to flake.

Low Fat Fish Chowder

Servings

Ingredients

2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 1/2 cups no salt added chicken broth
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
16 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped

Servings

Ingredients

2 tsp canola oil
1 large leek, cleaned, trimmed and sliced
4 medium red potatoes, skin on, quartered
1 cup sliced mushrooms
1 1/2 cups no salt added chicken broth
2 tsp herbs for fish blend
1 tsp freshly ground black pepper
16 ounces sole or flounder fillets, cut into pieces
1 cup broccoli florets
1/4 cup fresh parsley, chopped

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Low Fat Crockpot Pork and Sweet Potato Stew

How To Prepare
Spray the inside of a 3-4 quart slow cooker with nonstick cooking spray. Lay vegetables on the bottom of the crockpot, followed by pork. Pour apple cider and chicken broth over the pork and vegetables, and add herbs. Cover and cook on low for 7-9 hours.

Low Fat Crockpot Pork and Sweet Potato Stew

Servings

Ingredients

1 medium sweet potato, peeled and cut into chunks
1 large onion, chopped
2 stalks celery
1 large Granny Smith Apple, cut into chunks
1 pound pork tenderloin, trimmed of fat, and cut into chunks
1/2 cup apple cider
3/4 cup no salt added chicken broth
1/2 tsp rosemary
1/2 tsp sage
freshly ground black pepper

Servings

Ingredients

1 medium sweet potato, peeled and cut into chunks
1 large onion, chopped
2 stalks celery
1 large Granny Smith Apple, cut into chunks
1 pound pork tenderloin, trimmed of fat, and cut into chunks
1/2 cup apple cider
3/4 cup no salt added chicken broth
1/2 tsp rosemary
1/2 tsp sage
freshly ground black pepper

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Low Fat Crockpot Beef and Black Eyed Peas

How To Prepare
Coat a 4 quart crockpot with nonstick cooking spray. Add vegetables, followed by black-eyed peas, bay leaves, beef, Worcestershire Sauce and tomato sauce. Cook on low for 8 hours.

Low Fat Crockpot Beef and Black Eyed Peas

Servings

Ingredients

1 large onion, sliced
2 carrots, chopped
2 ribs of celery, chopped
3 small red potatoes, quartered
1 small green pepper, chopped
1 8-ounce pack sliced mushrooms
1 can no salt added black eyed peas, drained and rinsed
2 bay leaves
1 pound lean stewing beef
1 tbsp Reduced sodium Worcestershire sauce
3 cups no salt added tomato sauce

Servings

Ingredients

1 large onion, sliced
2 carrots, chopped
2 ribs of celery, chopped
3 small red potatoes, quartered
1 small green pepper, chopped
1 8-ounce pack sliced mushrooms
1 can no salt added black eyed peas, drained and rinsed
2 bay leaves
1 pound lean stewing beef
1 tbsp Reduced sodium Worcestershire sauce
3 cups no salt added tomato sauce

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Low Fat Crockpot Beef and Black Bean Stew

How To Prepare
Coat bottom of a 3-4 quart crockpot with nonstick cooking spray. Place chopped onion in the pot, followed by beef, tomatoes, jalapenos and black beans. Add cumin and chili powder, and mix into the juices a little.
Cover and cook on low for 8 hours.

Low Fat Crockpot Beef and Black Bean Stew

Servings

Ingredients

1 medium onion, chopped
1 pound lean stewing beef
1 15-ounce can no salt added diced tomatoes
1 4-ounce can diced jalapenos
1 15-ounce can no salt added black beans
1 tsp ground cumin
2 tsp chili powder

Servings

Ingredients

1 medium onion, chopped
1 pound lean stewing beef
1 15-ounce can no salt added diced tomatoes
1 4-ounce can diced jalapenos
1 15-ounce can no salt added black beans
1 tsp ground cumin
2 tsp chili powder

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Low Fat Barbecue Turkey Chili, Potato Skillet

How To Prepare
1. Place potatoes in a microwave safe bowl and cook in the microwave for 2-3 minutes until slightly soften. They should not be completely cooked through. Set aside. Place onions in another microwave safe bowl and cook in microwave for 4 minutes, until soft.

2. Coat a large nonstick pan or skillet with cooking spray. Heat olive oil. Add ground turkey. Cook over medium-high heat, about 5-6 minutes. Stir often breaking up turkey into small pieces.

3. Using a rubber spatula, add cooked onions and potatoes to turkey. Stir in barbecue sauce, tomato sauce and Worcestershire sauce. Bring to a boil; reduce heat to low, cover and simmer. Using a rubber spatula, stir a few times while simmering. Continue to simmer until potatoes are completely cooked and soft, about 25-30 minutes.

4. This chili freezes great.

Makes 8 cups (each hearty serving, 1 cup)

Low Fat Barbecue Turkey Chili, Potato Skillet

Servings

Ingredients

4 cups potato, peeled and diced into small pieces
3 cups onions, chopped
Olive oil spray or your favorite cooking spray
2 teaspoons olive oil
1 pound package 99% fat-free ground turkey breast, see healthy benefits
1 (18 oz) bottle of Mrs. Dash BBQ Marinade
1 cup (8 oz) no salt added tomato sauce, from a jar or can
2 tablespoons Reduced sodium Worcestershire sauce

Servings

Ingredients

4 cups potato, peeled and diced into small pieces
3 cups onions, chopped
Olive oil spray or your favorite cooking spray
2 teaspoons olive oil
1 pound package 99% fat-free ground turkey breast, see healthy benefits
1 (18 oz) bottle of Mrs. Dash BBQ Marinade
1 cup (8 oz) no salt added tomato sauce, from a jar or can
2 tablespoons Reduced sodium Worcestershire sauce

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Low Fat Asian Crockpot Chicken

How To Prepare
Coat the inside of a 3-4 quart crockpot with nonstick cooking spray. Place vegetables on the bottom, then lay chicken pieces on top. Combine ginger, garlic, orange juice and teriyaki. Pour over chicken and vegetables. Cook for 6-8 hours on low. Add potato flour slurry about 30 minutes before the end of cooking to thicken the juices.

Low Fat Asian Crockpot Chicken