Baked Orange Roughy with Sun Dried Tomatoes

Low fat and a wonderful source of Vitamin A. Ingredients: 4 orange roughy fillets 2 cups fresh spinach, chopped 1 cup mushrooms, sliced 1 tomato, chopped 1/2 cup low-fat sun-dried tomato dressing Nonstick cooking spray Instructions: Spray a large baking dish with the nonstick cooking spray. Preheat oven to 375 degrees. Place the fillets in…

Quick Chicken with Apricots and Lemon

by Chef Murph Ingredients: 4 (5 oz.) chicken breasts, boneless and skinless 1 Tablespoon lemon juice 1/3 C. lite apricot preserves Dash ground allspice Dash of Cayenne Directions: Pat chicken dry and place on broiler rack. Broil for about 6 minutes. Brush first side with lemon juice, turn chicken over and brush with remaining juice….

Cucumber Cooler

Cucumber Cooler By Chef K.T. Murphy Half a cucumber, halved length ways 3 carrots, peeled 3 celery stalks, tops trimmed off Tip: Fruit juices are great for overall health. At first it takes a little time to get used to the taste, but eventually you’ll get there…. Just think of all those health benefits! Another…

Mushroom Omelette

Mushroom Omelette By Chef K.T. Murphy Ingredients: 1 cup of trimmed and sliced mushrooms 8 large eggs 2 oz grated Gruyere cheese or Swiss cheese 2 tablespoons butter Fresh parsley to garnish Salt and pepper to taste Instructions: Add one tablespoon butter to a non-stick frying pan and add the mushrooms. Saute over low heat…

Not Like Mama’s Lasagna

Not Like Mama’s Lasagna By Chef K.T. Murphy Ingredients: Canola Oil 6 lasagna noodles 3 cup eggplant, peeled and chopped 1 bell pepper, diced 1 onion, chopped 1 tablespoon basil 3 cloves garlic mixed 2 (8 ounce) cans no salt tomato sauce 1 1/2 cup fat free cottage cheese 1 1/2 cups skim shredded mozzarella…

White Bean and Rosemary Dip

Ingredients: 1 (19oz) can Great Northern, Navy or Cannellini beans, drained and rinsed 2 tbsp freshly squeezed lemon juice 2 tbsp rosemary leaves Hot pepper sauce Instructions Puree all ingredients in a food processor or blender until smooth. Place the mixture into a bowl, cover and refrigerate for about15 minutes. Enjoy! This makes a healthy…

Quick Vegetable Dip

INGREDIENTS: 1 cup mayonnaise 1 teaspoon curry powder 1 teaspoon crushed garlic 3 teaspoons tarragon vinegar 1 teaspoon grated onion 1 teaspoon prepared horseradish DIRECTIONS: In a small bowl, combine mayonnaise, curry powder, garlic, vinegar, onion and horseradish. Mix together, cover and chill overnight.