Cauliflower Salad

Cauliflower Salad By Chef K.T. Murphy Ingredients: 1 C. shredded carrots 1 C. sliced cauliflower ½ C. chopped pecans 1 C. spinach or other greens Black pepper Directions: Slice cauliflower in ¼ to 1 inch slices. Tear greens into small pieces. Toss all ingredients together. Add pepper to taste. Chill and serve with your choice…

Cheesy Tarragon Fish

Cheesy Tarragon Fish By Chef K.T. Murphy Ingredients: 1 lb. fish filets ½ C. plain nonfat yogurt 1 teaspoon tarragon 1 oz. grated reduced-fat mozzarella cheese Cooking spray Directions: Arrange fish in nonstick casserole, which has been coated with cooking spray. Bake uncovered at 450 degrees F for 5 minutes. Drain off liquid and mix…

Mediterranean Beans

Mediterranean Beans By Chef K.T. Murphy Ingredients: 1 (10 oz.) package frozen baby lima beans ¼ C. chopped onion 1 clove garlic, crushed 1 Tablespoon fat-free margarine 1 C. diced, canned tomatoes with juice ½ teaspoon dried mint leaves, crushed Instructions: Cook lima beans according to package directions. Saute onion and garlic in margarine until…

Orange Pork Chops

Orange Pork Chops By Chef K.T. Murphy Ingredients: 4 lean pork chops 1/3 C. light orange marmalade 2 Tablespoons Dijon mustard 1 medium onion, chopped Instructions: Mix marmalade and mustard in a small saucepan over medium heat. Stir until marmalade has melted. Place pork chops on boiler rack for about six minutes. Turn over and…

Spring Garden Swiss Steak

Spring Garden Swiss Steak By Chef K.T. Murphy Ingredients: 1 Tablespoon all purpose flour 1 teaspoon dried parsley 4 (4 oz.) lean cube beefsteaks ½ C. chopped spring onions 1 C. shredded carrots 1 C. chopped celery 1 (15 oz.) can chunky tomato sauce 1 (10 ¾ oz.) can lite cream of mushroom soup 1…

Spring Garden Swiss Steak

Ingredients: 1 Tablespoon all purpose flour 1 teaspoon dried parsley 4 (4 oz.) lean cube beefsteaks ½ cup chopped spring onions 1 cup shredded carrots 1 cup chopped celery 1 (15 oz.) can chunky tomato sauce 1 (10 ¾ oz.) can lite cream of mushroom soup 1 teaspoon Worcestershire sauce ¼ cup water Butter-flavored cooking…

Orange Pork Chops

Ingredients: 4 lean pork chops 1/3 cup light orange marmalade 2 Tablespoons Dijon mustard 1 medium onion, chopped Directions: Mix marmalade and mustard in a small saucepan over medium heat. Stir until marmalade has melted. Place pork chops on boiler rack for about six minutes. Turn over and broil about two more minutes. Spoon half…

Mediterranean Beans

Ingredients: 1 (10 oz.) package frozen baby lima beans ¼ cup chopped onion 1 clove garlic, crushed 1 Tablespoon fat-free margarine 1 cup diced, canned tomatoes with juice ½ teaspoon dried mint leaves, crushed Directions: Cook lima beans according to package directions. Sauté onion and garlic in margarine until tender. Stir in lima beans, tomatoes,…

Cheesy Tarragon Fish

Ingredients: 1 lb. fish fillets ½ cup plain nonfat yogurt 1 teaspoon tarragon 1 oz. grated reduced-fat mozzarella cheese Cooking spray Directions: Arrange fish in nonstick casserole, which has been coated with cooking spray. Bake uncovered at 450 degrees F for 5 minutes. Drain off liquid and mix remaining ingredients and spread over fish. Bake…

Cauliflower Salad

Ingredients: 1 C. shredded carrots 1 C. sliced cauliflower ½ C. chopped pecans 1 C. spinach or other greens Black pepper Directions: Slice cauliflower in ¼ to 1 inch slices. Tear greens into small pieces. Toss all ingredients together. Add pepper to taste. Chill and serve with your choice of fat-free dressing. (Serves 4) Low…

April Apricot Chicken

Ingredients: 4 (5 oz.) chicken breasts, boneless and skinless 1 Tablespoon lemon juice 1/3 C. lite apricot preserves Dash ground allspice 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. Broil second side 6-9 minutes or…

Apple Salad of Sunshine

Ingredients: ¾ C. plain fat-free yogurt 1/3 C. nonfat dried milk powder 1 (4 serving) package, sugar-free orange, gelatin ¾ C. lite whipped topping 3 C. unpeeled, diced apples 3 Tablespoons chopped pecans ½ C. miniature marshmallows Directions: In a large bowl, combine yogurt and dry milk powder. Add dry gelatin and mix well. Fold…