Tortilla Soup

Ingredients
16 ounces red salsa, medium hot. Oh what the heck—if you like it hot, go for it!
2 cups chicken broth
2 cups shredded, cooked chicken
2 flour tortillas
1 one avocado, diced small
1 small bunch cilantro, chopped for garnish
Heat salsa in a little pot on the stove. Once it starts to bubble, add the broth and chicken and simmer until chicken is heated through, about 5 minutes.
While it's heating, cook tortillas on both sides in a tiny amount of oil in a non-stick pan—the goal is to get them crispy.
Remove tortillas and slice into thin strips.
Serve by putting the soup in bowls and topping with avocado, tortilla strips and chopped cilantro.
Serves 4.

Shrimp Tacos

Ingredients
1/2 cup light sour cream
1 chipotle pepper, minced fine (chipotles are readily available from the supermarket and come in a small can with adobo sauce) but pay attention—I only mean one of them—not a whole can of them
2 limes—1 whole half and the rest into small wedges for serving
2 teaspoons olive oil
1 pound lb peeled, uncooked shrimp (31/50's are perfect) cut into smallish pieces
1 tablespoon all purpose seasoning
10 corn tortillas
1/2 cup purple cabbage, shredded fine
In a small bowl combine sour cream, chipotle and juice from 1/2 a lime, mix well and set aside.
Heat skillet, wok or whatever you prefer really well and then add oil. Add shrimp and stir fry quickly—the shrimp will cook fast.
When almost cooked, sprinkle with the all purpose seasoning then squeeze juice from half a lime on top—give a final stir and you're done. Warm the tortillas in a non-stick pan over medium-high heat about 30 seconds a side.
Serve by putting some of the chipotle cream on a tortilla, adding a little cabbage, some shrimp and a final fresh squeeze from a lime wedge.

"Fast Food Fix" McDonald's Big Mac

Ingredients:
3 ounces 96% lean ground beef (about 1/3 cup)
2 pinches of salt
1 sesame seed hamburger bun + 1 bun bottom
1 slice (1 2 ounce) 2% milk yellow American cheese
1 tablespoon + 1 teaspoon + 1 tablespoon McDonald's Big Mac Sauce (see below)
1 teaspoon finely chopped white onion
1 3 cup shredded iceberg lettuce
2 rounds dill pickle

Divide the beef in half. On a sheet of waxed paper, shape each half into a 4" patty. Season both sides with salt. Transfer the waxed paper to a plate. Place, uncovered, in the freezer for 5 minutes.
Preheat a large nonstick skillet over medium-high heat until drops of water sizzle when splashed on the pan. Place the patties in the pan. Cook for 1 to 2 minutes per side, or until no longer pink. Meanwhile, place the bun top and bottoms, cut-sides down, in the pan. Cook for about 1 minute, or until toasted. (If the pan is not large enough to hold the patties and the buns, first cook 1 patty with the bottom bun and then start assembling the sandwich while the others cook.) Just before the patties are cooked, place the cheese on 1 patty.
Place 1 bun bottom on a plate. Spread on 1 tablespoon sauce. Place the cheeseburger, cheese-side down, on the bun. Spread 1 teaspoon sauce on the second bun bottom and place, sauce-side down, on the cheeseburger. Top with the remaining 1 tablespoon sauce, the onion, lettuce, pickles, the remaining burger, and the bun top.
Makes 1 serving: 386 calories, 26 g protein, 44 g carbohydrates, 11 g fat, 3 g sat. fat, 2 g fiber
Original McDonald's Big Mac: 560 calories, 25 g protein, 47 g carbohydrates,30 g fat, 10 g sat. fat, 3 g fiber
Devin Says: It's easy to throw together a Big Mac–like burger in minutes once you have the sauce made. So to save time, make a big batch of the sauce, omitting the onions (they are the only ingredient that will spoil quickly). Refrigerate the sauce in a plastic container for up to 1 month. When you're ready to enjoy a burger, simply add the correct quantity of onion to the amount of sauce you're using.
Devin Says: Save time and calories by omitting the second bun bottom and simply making 1 patty instead of 2 with the 3 ounces of beef. This way, you'll need only 11/2 tablespoons of sauce. You'll be left with a more nutritionally balanced burger. Plus, you'll still have room for some fries or a side salad, all the while still enjoying that great Big Mac flavor … in minutes. The revised version will have 310 calories, 24 g protein, 31 g carbohydrates, 9 g fat, 1 g sat. fat, and 1 g fiber. You'll save 250 calories, 21 g fat, and 9 g sat. fat over the original.
McDonald's Big Mac Sauce
Ingredients:
1 3 cup low-fat mayonnaise
2 teaspoons dill pickle relish
2 teaspoons ketchup
2 teaspoons sugar
2 teaspoons yellow mustard
1 tablespoon + 1 teaspoon finely chopped white onion

In a small bowl, combine the mayonnaise, relish, ketchup, sugar, and mustard. Stir to blend well. Cover and refrigerate for up to 1 month.
Stir in the onion just before serving.
Makes about 2 3 cup, enough for 4 servings
Each serving: 49 calories, trace protein, 6 g carbohydrates, 3 g fat, trace sat. fat, trace fiber

Philly Cheesesteak Sandwich

Ingredients:
4 ounce top round roast or steak*
Olive oil spray
1/3 cup onion slivers
5-1/2 inch piece (2 ounces) French baquette**
1-1/2 tablespoons Cheese Wiz Light or 1 slice reduced-fat provolone
2 teaspoons sliced, pickled hot chili peppers, or to taste (optional)
Ketchup (optional)

Shave the top round by holding a very sharp knife at a 45 degree angle and cutting extremely thin slivers from the meat, basically tearing it until it's all shaved — it should be cut much more finely than if it were simply sliced.
Place a medium, non-stick frying pan over medium-high heat. When the pan is hot, mist it with spray then add the onions and the steak. Pull apart the shavings using 2 wooden spoons or spatulas to ensure even browning as the shavings cook. When the meat is no longer pink, and lightly browned on the outsides, about 2 minutes, remove the pan from the heat.
Meanwhile, heat the Cheese Wiz in the microwave on low heat until warm, about 10-20 seconds or in a double boiler on the stovetop.
Cut the roll and place it on a serving plate. Add the meat mixture. Then spoon the cheese over top. Add the peppers and ketchup, if desired.
Makes 1 sandwich: 324 calories, 33 g protein, 36 g carbohydrates, 6 g fat, 3 g saturated fat, 59 mg cholesterol, 2 g fiber, 822 mg sodium
Traditonal Cheese Steak Sandwich has: 715 calories, 32 g protein, 44 g carbohydrates, 46 g fat, 15 g saturated fat, 89 mg cholesterol, 2 g fiber, 1039 mg sodium
*Devin Says: It is much easier to shave the beef properly if you start with a larger piece of steak then measure 4 ounces of shavings to actually use in the sandwich.
**Devin Says: You can also use an Italian roll if you pull some of the center bread dough out, so that it weighs 2 ounces.
Devin Says: If you're making more than one sandwich at a time, make sure you choose a pan large enough to cook the steak in a single layer and that the pan is hot enough. If there is excess moisture in the pan, the finished meat won't be nearly as tender.

Fried Chicken

Ingredients
2 bone-in chicken breasts (approximately 8-10 ounces each)
1 cup low-fat buttermilk
olive oil spray
1/2 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
Pinch cayenne pepper
1/2 cup whole wheat Panko (Japanese breadcrumbs)
Remove the skin and all visible fat from the chicken breasts. Transfer them to a re-sealable plastic container that is slightly larger than the breasts. Pour the buttermilk over the breasts, then turn them, to coat them. Marinate them in the buttermilk at least 6 hours or overnight, rotating them once or twice.
Preheat the oven to 450 degrees. Lightly mist a small, non-stick baking pan or sheet with spray.
In a small bowl, mix the onion powder, paprika, salt, black pepper and cayenne. Add the panko to a medium, shallow bowl.
Remove one chicken breast from the buttermilk and let any excess buttermilk drip off. Sprinkle both sides of the breast evenly with half of the seasoning mixture. Then transfer it to the bowl of panko and cover it completely with the crumbs. Place the breaded chicken breast down (ribs up) on the prepared pan. Repeat with the remaining chicken breast.
Lightly spray the top of both breasts with spray. Bake the chicken for 10 minutes, then carefully, being sure not the remove the breading, flip the breast. Lightly mist the tops with spray and continue to bake them for another 10-15 minutes or until the breading is crispy and the chicken is no longer pink inside. Serve it immediately or refrigerate it for up to 2 days to eat it cold. Makes 2 servings.
Each (1 chicken breast) serving has: 238 calories, 36 g protein, 16 g carbohydrates, 3 g fat, less than 1 g saturated fat, 80 mg cholesterol, 2 g fiber, 435 mg sodium
Traditional Fried Chicken Breast has: 380 calories, 40 g protein, 11 g carbohydrates, 19 g fat, 6 g saturated fat, 145 mg cholesterol, 0 g fiber, 1150 mg sodium
Devin Says:
The breasts can be breaded up to a day in advance. Store them in an airtight plastic container then bake them just before serving for that home-style taste and freshness.
Most butchers are happy to accommodate any special requests from customers; when you buy your chicken breasts, ask the butcher to remove the skin and cut the breasts to size, if needed. That way, you won't have the mess or trouble of cutting through the bones yourself.

Grilled Chicken Enchiladas

Ingredients
2 teaspoons salt-free Southwest or Mexican seasoning
1/8 teaspoon garlic powder
1/8 teaspoon salt
4 (4-ounce) boneless, skinless chicken breasts
1 1/4 cups canned medium traditional enchilada sauce (red)
1 1/4 cups canned medium green chili enchilada sauce
3 1/2 ounces (about 1 3/4 cups) finely shredded 75 percent light cheddar cheese, divided
1/3 cup chopped fresh cilantro leaves
1/4 cup drained, sliced black olives
2 tablespoons canned, drained, chopped chilies
8 (6-inch) yellow corn tortillas
Preheat a grill to high heat. Preheat the oven to 425 degrees.
In a small bowl, mix the seasoning, garlic and salt. Rub the mixture evenly over the chicken breasts to cover them. Let them stand 10 minutes then place the breasts side by side on the grill. Turn the heat to medium and grill the breasts for 3-5 minutes per side or until no longer pink inside. Remove them from the grill and let them stand 5 minutes.
In a medium saucepot over medium heat, combine the enchilada sauces. Stir occasionally until simmering. Meanwhile, in a medium bowl, mix 1-1/4 cups of the cheese, the cilantro, olives and chilies. Set aside.
Coarsely chop one chicken breast. Repeat with remaining breasts and keep each resulting pile of chopped chicken separate from the others.
Spoon 1/2 cup of the sauce into a 13x9x2 inch baking dish. Spread it to evenly cover the bottom. Wrap the tortillas in a damp, clean, lint-free dish towel and microwave them until just warm and just soft and pliable, about 30 seconds. Dip one tortilla in the remaining sauce, then place just under 1/8 of the cheese mixture (about a scant 1/4-cup) then 1/2 of a chicken breast in a 2-inch wide strip down the center of the tortilla.
Fold the sides of tortilla into the center so they overlap, creating a tube, and place the tube seam side down in the casserole dish. Repeat with the remaining tortillas, chicken and all but 1/4 cup of the cheese mixture,, placing them side by side in the dish.
Ladle the remaining sauce over the top then sprinkle the tops evenly with the remaining cheese mixture. Cover the dish with foil and bake it for 10 minutes. Remove the foil and bake the enchiladas an additional 10 minutes or until the cheese is melted both on the top and on the insides.
Makes 4 (2 enchilada) servings.
Each serving has: 366 calories, 38 g protein, 32 g carbohydrates, 9 g fat, 2 g saturated fat, 75 mg cholesterol, 4 g fiber, 1151 mg sodium
Traditional enchiladas (2 pieces) have: 665 calories, 30 g protein, 50 g carbohydrates, 34 g fat, 29 g saturated fat, 96 mg cholesterol, 2 g fiber, 1706 mg sodium
Devin Says: It's important to heat the tortillas to make them pliable. If you don't, they will break.
Though medium heat sauces are used, these are not overly hot. Mild may be too bland unless you really prefer your food with no heat or your favorite brand of sauce is hotter than others.

Nan's Spaghetti and Meatball

My grandmother (Nan) was a phenomenal cook. When I was young, I pretended I didn't care, but she fascinated me in the kitchen. She made the most amazing food anyone's ever tasted. Every Thanksgiving, she served escarole soup, followed by the Italian course (spaghetti and meatballs with homemade pasta, of course), followed by the full turkey dinner and dessert. It was all out of this world. It's no wonder I was so heavy!
Anyway, I was never prepared to think of her leaving my life. But by the time she was 85, I'd come to terms with the fact that it was inevitable and I needed to know a few things to pass on her legacy. When I asked her for her spaghetti and meatball recipes, she said she never had any. She just knew them. I wanted her to write them, but she said she really couldn't. Finally, remanding her to my inquiries, we spent an afternoon together and we got to the bottom of it. I've managed to duplicate them, even having rid them of most of the fat. These recipes evoke some of my fondest memories of Nan and of food, period.
So, here's to you Nan ... an acknowledgement of your creations in black and white in hopes that other kids (young and old) will be lucky enough to drip red (sauce) on their holiday clothing in sheer delight. I love you!
For Nan's Sauce:
1 tablespoon extra virgin olive oil
2 cups minced sweet (yellow) onion
2 tablespoons minced or crushed garlic cloves
2 (28-ounce) cans crushed tomatoes
6-ounce can tomato paste
1 cup water
2 cups finely chopped fresh parsley leaves
2 teaspoons sugar
1 teaspoon salt
1/4 cup dried sweet basil
1/4 teaspoon ground cloves
1 dried bay leaf
Place a 4 or 6 quart, non-stick pot over medium heat. Add the olive oil, onions and garlic. Cook the onions and garlic, stirring occasionally until they are opaque and tender but not at all browned, about 10 minutes.
Reduce the heat to low. Add the crushed tomatoes, tomato paste and water, stirring until smooth. Add the parsley, sugar, salt, basil, cloves and bay leaf. Cover the pot and cook the sauce over the lowest heat setting for at least three hours, stirring occasionally. Serve immediately or store it in re-sealable plastic containers in the refrigerator for up to 5 days or the freezer for up to 1 month.
Makes approximately 8 cups; 16 servings.
Each (1/2 cup) serving has: 65 calories, 3 g protein, 13 g carbohydrates, 1 g fat, trace amount saturated fat, 0 mg cholesterol, 3 g fiber, 366 mg sodium
Devin Says:
Some canned tomatoes are sweeter than others based on the brand and the season when they were picked. If you find the sauce to be at all bitter, add half of a tablespoon of sugar at a time until it is no longer bitter.

Nan's Meatballs:
6 slices wheat sandwich bread (light and fluffy—not dense bread)
1/2 cup fat free milk
3 large egg whites
1-1/4 cups minced sweet onion
1 cup finely chopped fresh parsley leaves
1 teaspoon salt
2 pounds ground chicken breast
olive oil spray
Preheat oven to 400 degrees.
In a large bowl, soak the bread in the milk. Let the milk absorb into the bread, then using a fork or your fingers, tear the bread apart. Add the egg whites and beat the mixture with a fork until the bread is torn into small pieces and the eggs are lightly beaten. Add the onion, parsley and salt and stir them into the mixture until they are combined. Then add the chicken, mixing until all of the ingredients are well combined.
Spray a medium, non-stick baking sheet or baking pan with olive oil spray. Using a meatball scoop or 2 tablespoons, shape the meat mixture into 2-inch diameter meatballs and place them side by side in a single layer on the prepared sheet or pan.
Transfer the sheet or pan on a lower oven rack and allow the meatballs to cook for approximately 12 minutes or until they are no longer pink inside. Remove the meatballs from the sheet or pan with a spatula, transferring them to a large serving bowl. Pour Nan's sauce over the meatballs and serve them hot.
Makes approximately 32 2-inch meatballs.
Each Meatball of has: 51 calories, 8 g protein, 4 g carbohydrates, 1 g fat, trace saturated fat, 17 mg cholesterol, 1 g fiber, 130 mg sodium
Nan's Spaghetti & Meatballs (2-inch meatballs plus 3/4 cups sauce plus 2 ounce (dry) serving pasta) has: 373 calories, 26 g protein, 62 g carbohydrates, 3 g fat, less than 1 g saturated fat, 33 mg cholesterol, 6 g fiber, 628 mg sodium
Traditional Spaghetti and Meatballs have: 503 Calories, 36 g protein, 41 g carbohydrates, 24 g fat, 10 g saturated fat, 158 mg cholesterol, 8 g fiber, 2044 mg sodium
Devin Says:

I recommend using an ice cream scoop or cookie scoop to help quickly portion the meat.

If the mixture starts sticking to your hands, making it difficult to form the balls, run your hands under cool water after shaping every few meatballs. They'll be much less sticky and you'll be able to shape perfect meatballs.

These meatballs are also great for soups and sandwiches if made smaller. I often make 64 1-1/2 inch meatballs instead of the 34 larger ones.

If you have trouble finding ground chicken in your grocery store, don't despair ... and don't substitute ground turkey. The moisture content in ground chicken in much different than ground turkey, so using ground turkey will yield dry meatballs. Instead either ask your butcher at your local grocery store to grind chicken breasts for you or cut them into cubes and pulse them in your food processor until they resemble ground chicken. It takes only minutes.

Beef BBQ Sandwich

Ingredients
1 tablespoon all purpose flour
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1 pound top round roast or steak, cut into 3/4-inch cubes
Olive oil spray
3/4 cup low-fat lower-sodium beef broth
2 tablespoons Liquid smoke
1/3-1/2 cup barbecue sauce
1 cup white onion strips
4 whole grain hamburger buns
In a medium plastic bag, combine the flour, garlic powder and onion powder. Add the beef and shake the bag until the beef is evenly coated. Refrigerate the beef for at least 15 minutes.
Preheat a medium, non-stick sauce pan over med-high heat. When it's hot, lightly mist the pan with spray then add the beef. Brown the beef on all sides, about 1 minute per side, then turn the heat to medium and add the broth and liquid smoke. When the liquid comes to a boil, reduce the heat to low (the liquid should still be boiling slightly).
Cover and cook the beef, stirring occasionally for 1 to 1-1/2 hours or until it's very tender. (The pieces should easy fall apart when smashed with a fork). Using a slotted spoon, drain the beef from any excess liquid and transfer it to a medium bowl. Using a fork, separate the pieces, so the beef is somewhat shredded then mix in the barbecue sauce.
During the last 5 minutes of cooking, lightly mist a small, non-stick frying pan with spray, and place it over medium heat. Add the onion and cook until tender, about five minutes.
Meanwhile, place the bun halves, insides down, in a medium, non-stick frying pan over medium heat. Cook them until just toasted, about 2-4 minutes. Place each bun bottom on a plate. Pile one-fourth of the beef mixture onto it. Top with one-fourth of the onion. Add the bun tops. Serve immediately. Makes 4 servings.
Each serving has: 270 calories, 29 g protein, 30 g carbohydrates, 6 g fat, 2 g saturated fat, 50 mg cholesterol, 2 g fiber, 443 mg sodium
Traditional Beef Barbecue Sandwich has: 481 calories, 27 g protein, 23 g carbohydrates, 32 g fat, 14 g saturated fat, 106 mg cholesterol, 2 g fiber, 930 mg sodium
Devin Says:
When buying a barbecue sauce, compare labels. Look for one that isn’t too high in sugar. Though I wouldn't recommend opting for one that says, "low-carb", it's best to buy one that has no more than 7-10 grams of carbohydrates per serving if leaning out is a goal.

Three Cheese Manicott

Ingredients:
8 dry manicotti shells
15-ounce container (2 cups) fat free ricotta cheese
4 ounces (about 1-1/4 cups) finely shredded low-fat
mozzarella cheese
1/2 cup grated reduced-fat parmesan cheese, divided
2 egg whites
1 tablespoon finely chopped fresh parsley
½ teaspoon garlic powder
Salt, to taste
Pepper, to taste
2-1/4 cups Nan's Marinara Sauce (see next page) or another low-fat marinara sauce
Cook the pasta according to package directions. Preheat the oven to 350 degrees. Place a sheet of waxed paper large enough to hold 8 filled manicotti shells on a flat work surface.
In a medium bowl, mix the ricotta, mozzarella, 1/4 cup parmesan cheese, egg whites, parsley and garlic. Season the mixture with salt and pepper. Transfer the filling to a sturdy medium re-sealable freezer (or other sturdy) plastic bag. Cut the corner from the bag. Place the cut end of the bag into one end of one of the pasta tubes. Squeeze the bag and fill the tube about 3/4 full. Flip it and continue filling from the other side until it is full. Then place the tube on the waxed paper. Continue with the remaining tubes. If filling remains, add equal amounts to each.
Spoon about 1/2 cup of the sauce into a 11x7-inch glass baking dish or casserole dish large enough to hold the stuffed tubes in a single layer. Spread the sauce to evenly cover the bottom. Lay the stuffed tubes side by side in the dish. Spoon the remaining sauce over the top. Then sprinkle the remaining parmesan evenly over the top of that. Cover the pan or dish with foil and bake the manicotti for 20 minutes. Remove the foil and cook the manicotti an additional 10 minutes or until heated through. Let it stand 5 minutes before serving.
Makes 4 servings.
Each (2 piece) serving has: 403 calories, 28 g protein, 55 g carbohydrates, 8 g fat, 1 g saturated fat, 42 mg cholesterol, 5 g fiber, 978 mg sodium
Traditional Three Cheese Manicotti (2 pieces) has: 671 calories, 44 g protein, 56 g carbohydrates, 30 g fat, 16 g saturated fat, 118 mg cholesterol, 6 g fiber, 1777 mg sodium
Devin Says: I always cook a few extra manicotti shells, since they often tear when trying to fill them.
Devin Says: Instead of putting the shells directly into the baking dish after filling them, I always put them on a sheet of waxed paper. That way, if filling remains, I can easily add additional stuffing.

Nan's Marinara Sauce:
1 tablespoon extra virgin olive oil
2 cups minced sweet (yellow) onion
2 tablespoons minced or crushed garlic cloves
2 (28-ounce) cans crushed tomatoes
6-ounce can tomato paste
1 cup water
2 cups finely chopped fresh parsley leaves
2 teaspoons sugar
1 teaspoon salt
1/4 cup dried sweet basil
1/4 teaspoon ground cloves
1 dried bay leaf
Place a 4 or 6 quart, non-stick pot over medium heat. Add the olive oil, onions and garlic. Cook the onions and garlic, stirring occasionally until they are opaque and tender but not at all browned, about 10 minutes. Reduce the heat to low. Add the crushed tomatoes, tomato paste and water, stirring until smooth. Add the parsley, sugar, salt, basil, cloves and bay leaf. Cover the pot and cook the sauce over the lowest heat setting for at least three hours, stirring occasionally. Serve the sauce immediately or store it in re-sealable plastic containers in the refrigerator for up to 5 days or the freezer for up to 1 month.
Makes approximately 8 cups; 16 servings.
Each (1/2 cup) serving has: 65 calories, 3 g protein,13 g carbohyrates, 1 g fat, trace amount saturated fat, 0 mg cholesterol, 3 g fiber, 366 mg sodium

Chicken Parmesan

Ingredients:
olive oil spray
2 4-ounce boneless, skinless chicken breasts
1 tablespoons flour
1/2 tablespoon reduced-fat parmesan cheese
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 egg white
1/2 tablespoon fat free milk
1/3 cup plain breadcrumbs
1/2 tablespoon finely chopped parsley leaves
1/2 cup Nan's Marinara Sauce or other low-fat marinara sauce (or more to taste—see recipe on next page)
1 ounce (1/2 cup) finely shredded low-fat mozzarella cheese
1/2 ounce reduced-fat parmesan cheese or 1 ounce finely shredded parmesan cheese
Preheat the oven to 450 degrees. Lightly mist a non-stick baking sheet with spray.
Place the chicken breasts between two sheets of plastic wrap and, using the flat side of a meat mallet (a heavy rolling pin will also work), pound them until they are an even 1/3-inch thickness working from the center outward. In a medium, shallow bowl, mix the flour, parmesan cheese, garlic, salt and pepper.
Make sure the chicken is as dry as possible (without actually drying it) and dip one piece into the flour mixture until it is coated on all sides. Shake off any excess flour and place the breast on a dinner plate. Repeat with the second breast then place it on the plate next to the first breast. Cover the plate with plastic wrap and refrigerate it for 10 minutes.
Meanwhile, in a second shallow bowl, use a fork to lightly beat the egg white with the milk. In a third, shallow bowl, mix the breadcrumbs with the parsley. Dip the floured chicken breasts, one at a time into the egg mixture. Allow any excess egg to drip from the chicken (this is important or breadcrumbs will clump) then coat it with breadcrumbs. Dip it back into the egg then back into the breadcrumbs. Place them side by side on the prepared baking sheet. Transfer the dish to the oven and cook the chicken 7-9 minutes per side until the chicken is no longer pink inside.
Just before the chicken is cooked, heat the marinara sauce in the microwave or in a small pan on the stovetop until just hot. Top each breast with 1/4 cup marinara sauce followed by the mozzarella then parmesan cheese. Then bake the chicken for an additional 3-5 minutes until the cheese is melted. Serve the chicken hot with a side of pasta and/or a large green salad.
Makes 2 servings.
Each (1 Chicken Breast) Serving has: 301 calories, 37 g protein, 24 g carbohydrates, 6 g fat, 1 g sat. fat, 79 mg cholesterol, 3 g fiber, 776 mg sodium Traditional Chicken Parmesan made with a 4-ounce chicken breast has: 613 calories, 65 g protein, 14 g carbohydrates, 32 g fat, 16 g saturated fat, 176 mg cholesterol, 2 g fiber, 1000 mg sodium
Devin Says: Be careful not to overcook the chicken or it will not only be dry, the moisture that gets released after it is cooked will cause the breading to fall off the chicken.
Devin Says: When breading, it's always easiest to use slightly more breadcrumbs that are actually called for. After breading is complete, just discard any remaining crumbs.

Nan's Marinara Sauce:
1 tablespoon extra virgin olive oil
2 cups minced sweet (yellow) onion
2 tablespoons minced or crushed garlic cloves
2 (28-ounce) cans crushed tomatoes
6-ounce can tomato paste
1 cup water
2 cups finely chopped fresh parsley leaves
2 teaspoons sugar
1 teaspoon salt
1/4 cup dried sweet basil
1/4 teaspoon ground cloves
1 dried bay leaf
Place a 4 or 6 quart, non-stick pot over medium heat. Add the olive oil, onions and garlic. Cook the onions and garlic, stirring occasionally until they are opaque and tender but not at all browned, about 10 minutes. Reduce the heat to low. Add the crushed tomatoes, tomato paste and water, stirring until smooth. Add the parsley, sugar, salt, basil, cloves and bay leaf. Cover the pot and cook the sauce over the lowest heat setting for at least three hours, stirring occasionally. Serve the sauce immediately or store it in re-sealable plastic containers in the refrigerator for up to 5 days or the freezer for up to 1 month.
Makes approximately 8 cups; 16 servings.
Each (1/2 cup) serving has: 65 calories, 3 g protein,13 g carbohyrates, 1 g fat, trace amount saturated fat, 0 mg cholesterol, 3 g fiber, 366 mg sodium

Happier Hour Sliders

You save: 60 calories, 7 g fat, 3.5 g saturated fat
Ingredients:
Olive oil spray
11 ounce tube refrigerator crusty French loaf dough
18 ounces 96% lean ground beef
salt and pepper, to taste
Green leaf lettuce (optional)
12 1/8-inch thick plum tomato slices (optional)
24 dill pickle rounds (optional)
Ketchup or Dijon Mustard, to taste (optional)
3 slices (3/4 ounce each) 2 percent milk American cheese slices (optional)
Preheat the oven to 350 degrees. Mist a 13x9x2 inch glass baking dish with spray.
Remove the dough from the tube and place it on a cutting board. Cut it into 12 equal rounds (about 1-inch thick each). Place the rounds side by side (cut sides should be on the top and bottom) on the baking dish leaving about 3/4-inch between them. Press each, to flatten it slightly to about 2-1/2 inches in diameter. Transfer the sheet to the oven and bake the rolls for about 20-22 minutes until they are golden brown and no longer doughy in the center.
Place a sheet of waxed paper on a flat work surface. Divide the beef into 12 equal amounts. Roll each into a ball, packing the meat tightly, then press each into a 3-inch diameter patty. Season both sides of the patties with salt and pepper. Cover and refrigerate the patties until the rolls are cooked.
Meanwhile, preheat a grill to high heat. Arrange the lettuce, tomatoes, pickles, ketchup and/or mustard, if using, on a platter or in small bowls to accompany a platter big enough to hold 12 sliders. Cut the cheese slices in quarters, to make 4 even squares, if using.
Let the cooked rolls cool for about 2 minutes until warm. Cut each open to make a mini bun. Place the patties on the grill. Grill them about 45 seconds per side for medium rare or until desired doneness is reached. Add one cheese square to each durjng the last 20 seconds of cooking, if using.
Then place one patty on each bun. Transfer them to the serving platter. Serve immediately with optional ingredients, if desired.
Makes 12 sliders. Each slider has: 113 calories, 11 g protein, 12 g carbohydrates, 2 g fat, less than 1 g saturated fat, 23 mg cholesterol, 0 g fiber, 187 mg sodium
Traditional Slider (1 each) has: 173 calories, 8 g protein, 15 g carbohydrates, 9g fat, 4 g saturated fat, 24 mg cholesterol, less than 1 g fiber, 323 mg sodium
Devin Says:

It's better to use a glass baking dish instead of a metal one to bake the rolls so the tops and bottoms brown evenly. A dark pan will cause the rolls to brown quickly on the bottom.

When making the patties, be sure to pack the meat tight so the burgers don't fall apart on the grill.

When cooking burgers, never smash them with the back of the spatula—this will eliminate the juice, not the fat, guaranteeing a dry burger.

Chicken Parm

Pan-Fried Chicken Parm PER SERVING (1/2 of recipe): 258 calories, 6g fat, 684mg sodium, 16.5g carbs, 7g fiber, 1g sugars, 38.5g protein Everyone will LOVE this super-easy, cheesy, no-guilt Italian favorite. (Though your Italian great-aunt might resist at first!) Ingredients: Two 4-oz. raw boneless skinless lean chicken breast cutlets 1/2 cup Fiber One bran cereal (original) 1 1/2 tsp. Italian seasoning, or more to taste 1/2 tsp. garlic powder, divided, or more to taste 1/2 tsp. onion powder, divided, or more to taste 1/8 tsp. salt, or more to taste 1/4 cup canned tomato sauce with Italian seasonings 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original) 1/2 cup shredded reduced-fat mozzarella cheese Optional: black pepper Directions:Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag. Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about 1/2-inch thick. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. In a medium bowl, combine "breadcrumbs" with Italian seasoning, 1/4 tsp. garlic powder, 1/4 tsp. onion powder, and salt. Feel free to season your breadcrumbs with as much pepper, additional salt, and additional spices as you like. Mix well. In a small bowl, mix tomato sauce with remaining 1/4 tsp. garlic powder and 1/4 tsp. onion powder. Set aside. Place egg substitute in a separate medium bowl. Coat raw chicken very well on both sides with the egg substitute. Then place chicken in the crumb mixture, and coat thoroughly on both sides. Spray a large skillet with nonstick spray, and bring to medium-high heat. Place chicken in the skillet and cook for 4 minutes on each side, or until chicken is cooked through. Once chicken is fully cooked, spread 2 tbsp. sauce over each cutlet, while chicken is still in the skillet. Evenly sprinkle cheese over the sauce-covered cutlets. Reduce heat to low and cover skillet. Continue to cook for 2 - 3 minutes, until cheese has melted. Enjoy!!! MAKES 2 SERVINGS

Skillet Tuna Noodle Casserole - 8 points

6 servings, about 1 1/3 cups each

Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

• 8 ounces whole-wheat egg noodles
• 1 tablespoon extra-virgin olive oil
• 1 medium onion, finely chopped
• 8 ounces mushrooms, sliced
• 1/2 teaspoon salt
• 1/2 cup dry white wine
• 6 tablespoons all-purpose flour
• 3 cups nonfat milk
• 1/2 teaspoon freshly ground pepper
• 12 ounces canned chunk light tuna drained (see Note)
• 1 cup frozen peas, thawed
• 1 cup finely grated Parmesan cheese, divided
• 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip)

Preparation

1. Bring a large pot of water to a boil. Cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse.
2. Position rack in upper third of oven and preheat broiler.
3. Meanwhile, heat oil in a large ovenproof skillet over medium-high heat. Add onion, mushrooms and salt and cook, stirring often, until the onion is softened but not browned, about 5 minutes. Add wine and cook until evaporated, 4 to 5 minutes. Sprinkle flour over the vegetables; stir to coat. Add milk and pepper and bring to a simmer, stirring constantly. Stir in tuna, peas and 1/2 cup Parmesan until evenly incorporated. Then, stir in the noodles (the pan will be very full). Remove from the heat.
4. Sprinkle the casserole with breadcrumbs and the remaining 1/2 cup Parmesan. Broil until bubbly and lightly browned on top, 3 to 4 minutes.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3, spoon into an 8-inch-square glass baking dish, cover with foil and refrigerate for up to 1 day. Sprinkle with breadcrumbs and cheese (Step 4) and bake, covered, at 350°F for 50 minutes. Uncover and cook until browned and bubbly, about 15 minutes more.

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
• Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

Nutrition

Per serving: 406 calories; 8 g fat (3 g sat, 3 g mono); 53 mg cholesterol; 47 g carbohydrates; 32 g protein; 5 g fiber; 684 mg sodium; 593 mg potassium.
Nutrition Bonus: Calcium (30% daily value), Potassium (17% dv), Iron, Vitamin A & Vitamin C (15% dv), good source of omega-3s.
3 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1/2 nonfat milk, 3 lean meat

Steak with Rosemary, Garlic and Olive Oil

Ingredients

• 4 med size sirloin steaks
• 1/3 cup of olive oil
• 1/3 cup of red wine
• Zest of 1/2 lemon
• 3 cloves of fresh garlic – minced
• 1/4 cup of fresh Rosemary – minced – Do not substitute dried rosemary; the flavor profile is just not the same as the fresh product.
• Kosher or Sea Salt and pepper to taste.

Directions

1. Salt and pepper both sides of steak. Combine olive oil, wine,  lemon, garlic and rosemary and mix thoroughly. Add steaks to mixture and marinate for 2-3 hrs total; turning occasionally or if using plastic resealable bag, flip the bag. Remove from fridge for 30 minutes prior to cooking.
2. Drain marinade from meat and grill for 3-4 minutes per side depending on the thickness of your steaks.

Serve with Garlic Rosemary Polenta or Lemon Mashed Potatoes and a green salad or vegetable.

French Onion Soup

Ingredients

* 3 lbs. med white onions
* 1/2 C butter
* 1 1/2 tsp. pepper
* 2 tsp. paprika
* 2 tsp salt
* 2 bay leaves
* 3/4 C flour
* 8 cans beef broth
* 1 C white wine
* 16 oz. Gruyère cheese (can substitute Swiss)
* 1 French Baquette, sliced

Preparation

1. Slice onions 1/8″ thick. Sauté in butter over low heat for 1 1/2 – 2 hours.
2. Add seasonings up to and including flour. Mix well, add broth and wine. Simmer 2 hours. Add kitchen bouquet for coloring, if desired.
3. Refrigerate overnight.
4. To serve, turn on oven to broil.
5. Before serving – Brown bread slices and heat soup. Layer soup, then bread, then cheese in ovenproof bowls.
6. Broil until cheese melts; 3-5 minutes. Watch carefully. Let cool for a couple of minutes before eating!

Tortilla Bake - 8 pts

Want burritos but no rolling? This recipe is really fast and easy. In the picture I used 8 inch (ish) whole wheat flour tortillas and stacked it higher then normal, but you can do it with three larger tortillas if you wish.

1/2 lb ground turkey or beef
1 small onion, chopped
1 green pepper, chopped
1 tsp cumin
1 tsp chili powder
1/2 jar your favorite salsa (green Herdez)
1 cup coarsely mashed kidney beans
1/4 chopped fresh coriander
1/4 cup Tex mexy pre-shredded cheese
four 10 inch tortillas

Place 1 tortilla on a cookie sheet and pre-heat your oven to 350F.

Saute your onion, red pepper, and ground beef (or turkey) together until the meat is cooked and the veggies are soft and yummy. Sprinkle in the cumin and chili powder, stirring. Take it off the heat.

Stir in enough salsa to make it saucy but not dripping-I use about 1/2 jar, so maybe 1/2 cup? Stir in the mashed up kidney beans and the chopped coriander. Spread 1/3 of the mixture over the tortilla sitting on the cookie sheet. Sprinkle with some cheese, top with another tortilla. Top with 1/3 more filling, more cheese, repeat layers, ending with the last tortilla. Sprinkle with cheese.

If you have a lot of filling, you can add another layer of meat and cheese, topping with another tortilla.

Bake in the 350 F oven for about 15-20 minutes until the cheese is melted and everything is warm and bubbly. We just slice it up like a pie and eat it, but you could serve it topped with chopped lettuce, black olives, sour cream, etc.

Serves 4. Nutritional Info - Cal 393; Fat 12; Fiber 6.5; Pro 27; Carbs 43