Flatbread, Soy 3 pts PointsPlus

Flatbread:
1 1/4 cups soy flour-sifted
1/2 tbsp. baking powder
1/2 tsp. salt
1 tbsp. onion powder
1 cup warm water
1/4 cup olive oil

Flatbread Preparation:
Add baking powder, salt, onion powder and sifted soy flour in mixer with dough attachment. Mix on low 3-4 minutes. Drizzle in warm water until mixture is sticky. Scrape dough out of mixing bowl with rubber spatula and with well soy floured fingers roll dough into ball on countertop (do not knead bread). Pinch off balls of dough the size of a 50-cent piece (remember keep fingers floured) Form into 4-inch diameter rounds and fry in olive oil in cast iron pan over medium heat. Serve warm or room temperature within 1 hour. Dough will keep in refrigerator for up to one week

Yield 8 slices (3 - 4 inches in diameter)

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.

Mexican Brushetta

Ingredients
1 long sour dough baguette
1 1/2 pounds tomatoes, seeded and diced pretty small
2 tablespoons olive oil
1 bunch cilantro, chopped fine
6 cloves garlic, minced
2 teaspoons red pepper flakes
3/4 cup Monterey Jack cheese, shredded
Heat broiler. Slice baguette down the middle and brown ever-so-slightly under the broiler.
In a bowl, mix tomatoes, olive oil, cilantro, garlic, red pepper and cheese.
Cover cut side of bread with tomato mixture. Place under broiler until the whole things begins to brown and the cheese begins to melt—about 2 minutes.
Remove and slice into serving pieces.
Makes 16 to 20 pieces.

"Fast Food Fix" Steak 'n Shake: Chocolate Malt Shake (Regular)

Ingredients:
2 cups fat-free, sugar-free vanilla ice cream
1 2 cup light silken tofu
1 4 cup fat-free milk
3 tablespoons malted milk powder
2 tablespoons chocolate syrup
1 3 cup aerosol fat-free refrigerated whipped topping
1 maraschino cherry

In a milkshake maker or blender, combine the ice cream, tofu, milk, malted milk powder, and chocolate syrup. Place in the freezer for 10 minutes.
Blend on high power, stirring once or twice, for 30 to 90 seconds (depending upon the blender power), or until well mixed. Blend for another 20 seconds to aerate. Pour into a 20-ounce (2 1/2 cups) glass. Top with the whipped topping and the cherry.
Makes 1 serving: 670 calories, 25 g protein, 132 g carbohydrates, 3 g fat, 2 g sat. fat, 21 g fiber
Original Steak 'n Shake Regular Chocolate Malt Shake: 760 calories, 18 g protein, 130 g carbohydrates, 22 g fat, 14 g sat. fat, 2 g fiber
Devin Says: Even my reduced version has too many calories for a one-person snack. Try sharing it or simply make half the recipe. It takes only a couple of minutes to throw together, so you can make a more suitable size more frequently. The reduced version has only 335 calories, 13 g protein, 66 g carbohydrates, 2 g fat, 1 g sat. fat, 11 g fiber. You'll save 425 calories, 20 g fat, 13 g sat. fat.
Devin Says: Anyone who knows me knows I don't eat tofu. Don't do it. Won't do it … except in this recipe. I was looking for a way to cut calories from a milkshake without using an exorbitant amount of ice cream. Well, in the process, one of my colleagues suggested that I use silken tofu. The thought immediately horrified me. But she swore that I wouldn't taste it and that it would add the bulk and smoothness I was seeking. She said that her 7-year-old daughter even refused to drink smoothies unless "the tofu is in there." I tried it and she was right … particularly in this recipe, where the malt definitely overpowers even the subtlest hint of tofu. I know, I know … but just try it.

"Fast Food Fix" Arby's: Curly Fries (Small)

Ingredients:
1-3 4 teaspoons salt, divided
4 russet potatoes (8 ounces each; 2 pounds total), peeled
Olive oil spray
2-1 2 tablespoons egg substitute
1-1 2 tablespoons unbleached or all-purpose flour
2 teaspoons paprika
1 4 teaspoon cayenne
1 8 teaspoon garlic powder
1 8 teaspoon onion powder

Bring a large pot of water to a boil over high heat. Add 1 teaspoon salt.
Meanwhile, with a twin curl cutter, cut 7 ounces of potato curls, about 2 cups. (Cover with water and refrigerate the scraps for another recipe.) Preheat the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray. Set aside.
Transfer the potato curls to the boiling water. Cook for exactly 3 minutes but no longer or they will break. Drain in a colander. Set aside for about 5 minutes to cool.
Meanwhile, in a large mixing bowl, combine the egg substitute, flour, paprika, cayenne, garlic powder, onion powder, and the remaining 3 4 teaspoon salt. With a fork, mix until well blended. Add the potatoes. Toss them with your fingers until they are coated with the seasoning mixture. Transfer, allowing any excess seasoning mixture to drip off, to the reserved baking sheet. Arrange the potatoes, not touching, in a single layer. Lightly mist with oil spray. Bake for 18 to 24 minutes, turning them about halfway through, until crisp and cooked through.
Makes 1 serving: 235 calories, 9 g protein, 47 g carbohydrates, 2 g fat, trace sat. fat, 4 g fiber
Original Arby's Small Curly Fries: 340 calories, 4g protein, 39 g carbohydrates, 18 g fat, 2.5 g sat. fat, 4 g fiber
Devin Says: If you don't own a twin curl cutter for creating curly strips of potatoes, sample the recipe using the seasonings on the same amount of straight-cut fries. It'll work fine. But if you love fun cooking projects, especially with kids, pick up an inexpensive (less than $5) twin curl cutter in a cookware shop or on a Web site that sells kitchen equipment. The twin curl cutter, which looks a bit like a knitting needle with a turn key attachment, is often packaged as part of a garnishing kit. Once you get the hang of making these whimsical spuds, you'll never go straight again!
Devin Says: Don't have the time (or patience) to curl the fries? Simply cut 7 ounces (about 2 cups) of 1/4"-thick potato sticks using a regular chef's knife. Prepare according to recipe directions.

"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

Grilled Reuben

For the sauce:
Ingredients:
1/4 cup low-fat mayonnaise
2 teaspoons ketchup
2 teaspoons minced onion
1/4 teaspoon horseradish
1/4 teaspoon Worcestershire sauce

Mix all ingredients in a small bowl until well combined.
Makes 5-1/2 tablespoons; 4 tablespoon + 1 teaspoon servings.
Each serving has: 29 calories, trace g protein, 3 g carbohydrates, 2 g fat, <1 g saturated fat, trace mg cholesterol, trace g fiber, 162 mg sodium
For the sandwich:
Ingredients:
2 teaspoons light butter, softened
2 slices Russian rye bread
1 ounce lite Swiss cheese slice(s)
3 ounces 98% fat free deli-style corned beef
1/4 cup well-drained, refrigerated sauerkraut
1 tablespoon + 1 teaspoon sauce

Spread one teaspoon of butter over one side of each slice of bread. Place one slice, buttered side down in a small, non-stick skillet. Turn the heat to medium. Lay the cheese evenly over the bread in the pan. Top that evenly with the corned beef then the sauerkraut. Spread 1 tablespoon + 1 teaspoon of the sauce evenly over the dry side of the remaining bread slice, then top the sandwich, sauce side down. Grill the sandwich, pressing it down with a spatula, as you do until the bread is lightly browned on the bottom and the cheese is melted, about 5-7 minutes. Carefully flip the sandwich. Place a second frying pan on top of it to weight it down, as the other side cooks until lightly browned, about 5-7 minutes. Serve immediately.
Makes 1 sandwich + extra sauce.
Each sandwich (with sauce) has: 393 calories, 30 g protein, 32 g carbohydrates, 14 g fat, 6 g saturated fat, 65 mg cholesterol, 3 g fiber, 1718 mg sodium
Traditional Reuben has: 655 calories, 33 g protein, 42 g carbohydrates, 40g fat, 18 g saturated fat, 115 mg cholesterol, 5 g fiber, 1987 mg sodium
Devin Says: If you have a Panini press, use it for this sandwich. It will make it even easier to prepare.

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.

Mini Crab Cakes with Lemon Caper Dipping Sauce

Ingredients:
For the cakes:
olive oil spray
1-1/4 cups whole wheat panko (Japanese breadcrumbs)
2 egg whites
1 tablespoon fat free milk
1/2 cup minced sweet onion
2 tablespoons finely chopped parsley leaves
2 tablespoons seeded, minced red jalapeno pepper
1/3 cup low-fat mayonnaise
1 teaspoon Worchestershire sauce
1 teaspoon prepared horseradish
1 pound lump crabmeat

1-3/4 inch cookie scoop (optional)
For the lemon caper dipping sauce:
1/2 cup low-fat mayonnaise
4 teaspoons fresh squeezed lemon juice
2 teaspoons Dijon mustard
2 teaspoons finely chopped parsley leaves
2 teaspoons finely chopped green onion
2 teaspoons chopped, drained capers
2 teaspoons minced or crushed garlic
1/2 teaspoons sugar

Preheat the oven to 450 degrees. Spray a medium non-stick baking pan with olive oil spray.
Pour the breadcrumbs into a medium shallow bowl. Add the egg and milk to a small, deep bowl and beat the mixture lightly with a fork.
In a medium mixing bowl, mix the onion, parsley, jalapeno, mayonnaise, Worcestershire, and horseradish until combined. Carefully stir in the crab, leaving the lumps of crab in tact, until just combined with the other ingredients.
Place a large sheet of waxed paper on a flat work surface. Using a 1-3/4 inch cookie scoop, scoop the mixture, packing it tightly to make 1-3/4 inch diameter crab cakes the shape of the scoop (or mounds if you don't have a scoop). Place them side by side on the waxed paper until all 24 cakes are formed. Then, carefully dip one cake in the egg mixture, making sure that any excess drips off. Roll it in the breadcrumbs and place the breaded cake on the prepared pan. Continue with each cake until they are all breaded and place them on the sheet so they do not touch. Spray them lightly with olive oil spray and transfer the pan to the oven. Cook them for 6-8 minutes per side until the outsides are slightly browned and the filling is warm throughout.
Meanwhile, in a small mixing bowl, whisk together the mayonnaise, lemon juice and mustard. Add the parsley, green onion, capers, garlic and sugar. Stir the mixture until it is well combined. Serve the cakes immediately with the sauce for dipping.
Makes 24 cakes and 2/3 cup sauce; 6 3-cake servings with about 1/2 tablespoon sauce.
Each (3 cake + 1/2 tablespoon sauce) serving has: 187 calories, 15 g protein, 19 g carbohydrates, 6 g fat, trace saturated fat, 68 mg cholesterol, 2 g fiber, 624 mg sodium
Traditional Mini Crab Cakes (cakes only) have: 362 calories, 15 g protein, 21 g carbohydrates, 23 g fat, saturated fat unavailable, 101 mg cholesterol, 366 mg sodium

Spanakopita (Spinach Triangles)

Ingredients:
8 sheets frozen phyllo pastry
10-12 ounce bunch fresh baby spinach leaves, rinsed
1 tablespoon + 1 teaspoon minced garlic
2/3 cup chopped flat leaf parsley leaves
1/2 teaspoon fresh thyme leaves
3 ounces (heaping 3/4 cup) crumbled reduced fat feta cheese
1 egg white
pinch ground nutmeg
1/8 teaspoon salt
Olive oil spray
1 tablespoon light butter (from stick, not tub)

Thaw the phyllo pastry following package instructions.
Trim the stems from the spinach leaves. Rinse it in a large strainer. Then as it is still dripping with water, transfer it to a large pot or pan over medium heat. Place a lid (one smaller than the one that fits the pot) sitting directly on top of the spinach leaves until they are completely wilted, stirring occasionally, about 2-4 minutes. Return the spinach to the strainer and run cold water over it to cool it. Drain it, then transfer the spinach to a clean, lint-free dish towel and squeeze it until all of the water is removed.
Preheat the oven to 350 degrees.
Next, chop the spinach and transfer it to a medium bowl. Add garlic, parsley, thyme, feta, egg white, nutmeg and salt. Mix it well. There should be no water "leaking" from the mixture. If there is, place it in a fine strainer or sieve until as much moisture as possible is removed.
Next, prepare the phyllo sheets by laying them flat on a clean counter next to a large cutting area. Keep the unused sheets covered with a sheet of waxed paper then top that with slightly damp towel. Very lightly mist the cutting surface with spray. Place one sheet of phyllo dough on the cutting surface. Then lightly mist the sheet with the spray, being sure to mist all of the way to the edges. Place a second sheet directly on top of the first. Again, spray the sheet very lightly with spray. Then cut the sheet with a knife or pizza cutter (for ease) into 8 even strips across the wider side. Then place approximately one heaping teaspoon of the spinach mixture in the lower right hand corner of the first strip. Flatten the spinach mixture into a triangle from the corner. Fold the corner diagonally to the left to form a triangle over the filling so the shorter edge of the strip meets the longer edge. Then fold the triangle straight up. Then again, diagonally. Continue folding the strip over and over, alternately at right angles, then diagonally, until the end of the strip is reached. Seal the end by spraying it with spray. Place the triangle on a large non-stick baking sheet.
Continue the process creating stuffed triangles with each of the remaining 7 strips, placing each side by side so they don't touch on the sheet. Then repeat the procedure with the remaining sheets until all of the filling is used.
Add the butter to a small microwave-safe bowl. Microwave it for 10-30 seconds until just melted. Then, using a pastry or basting brush, brush both sides of each triangle very lightly with the butter and place it back on the sheet. Bake the triangles for 7 minutes, then flip them and bake them an additional 3-5 minutes until they are a light golden brown. Serve them warm.
Makes approximately 32 pastries. Each (4-pastry serving) has: 104 calories, 5 g protein, 13 g carbohydrates, 4 g fat, 2 g saturated fat, 6 mg cholesterol, 1 g fiber, 352 mg sodium
Traditional Spanakopita (4 pieces) has: 282 calories, 7 g protein, 16 g carbohydrates, 21 g fat, 11 g saturated fat, 79 mg cholesterol, 1 g fiber, 499 mg sodium
Devin Says: It is extremely important that the spinach is exceptionally well drained and no water can be squeezed from it. Once the spinach is squeezed well, if it were formed into a ball it would be smaller than a baseball. This is essential to ensure that the finished pastries are not soggy.
These are great appetizers to have on hand in case you get unexpected visitors. If you freeze them before baking, they keep well in an airtight plastic container stored in the freezer for up to three months. When guests arrive, pop them directly from the freezer into the oven until they are golden brown, about 8 minutes on the first side and 5-10 on the second, and you're sure to impress!

Potato Salad

Ingredients
2 pounds red potatoes, cut into 3/4-inch chunks
water
1 teaspoon plus 1/4 teaspoon salt, or more to taste, divided
3/4 cup fat free plain yogurt
2 teaspoons Dijon mustard (optional)
1 tablespoon plus 1 teaspoon extra virgin olive oil
2/3 cup finely chopped whole green onions
3 tablespoons finely chopped flat leaf parsley
1/2 tablespoon finely chopped fresh tarragon
Pepper, to taste
Place the potatoes in a large pot. Add enough cold water to exceed the top of the potatoes by 2 inches. Place the pot over high heat and add one teaspoon of the salt. Bring the water to a boil and cook them uncovered until they are just tender through, approximately 20-25 minutes.
Drain the potatoes in a colander and allow them to cool. Meanwhile, in a small bowl whisk together the yogurt and mustard. Slowly whisk in the olive oil. Add the onions, parsley, tarragon and the remaining 1/4 teaspoon salt and stir them until combined.
Transfer the potatoes to a large bowl and pour the dressing over them. Mix them well with a wooden spoon, breaking some of the potatoes, so that some of them are a bit mashed and the ingredients are well combined. Season to taste with additional salt and pepper. Refrigerate for at least one hour or up to 1 day. Makes 6 servings.
Each serving (about 1 scant cup) has: 157 calories, 4 g protein, 28 g carbohydrates, 3 g fat, trace saturated fat, less than 1 mg cholesterol, 3 g fiber, 267 mg sodium
Traditional Potato Salad has: 439 calories, 9 g protein, 27 g carbohydrates, 33 g fat, 6 g saturated fat, 287 mg cholesterol, 4 g fiber, 833 mg sodium
Devin Says:
I always slightly mash some of the potatoes in my potato salads to give it a creamier texture, thus requiring less mayonnaise. Larger chunks of whole potatoes seem drier and require more added fat and calories to be added for a similar result.
Using fresh herbs is one of the best ways to create rich flavors without adding lots of fat.
Save time and extend the life of your herbs by washing them as soon as you buy them. Shake them free of excess moisture then pat them dry with paper towels. Wrap them in a dry paper towel then store them in a plastic bag. The paper towel will extract the moisture, keeping them from spoiling quickly. Plus you won't have waste time washing and drying each little bit when you use them.

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.

Extreme Sausage Sandwich

Ingredients
Olive oil spray
1 egg white
2 Jack in the Box Breakfast Sausage Patties (see next page)
2 slices (1/2 ounce each) 2 percent milk yellow American cheese
1 hamburger bun
Set a spatula, butter knife, and oven mitt by the stove top. Lightly mist a small nonstick pan and the inside edge of a 3 1/2" round metal cookie cutter with oil spray.
Preheat the pan over medium-high heat until drops of water sizzle when splashed on the pan. Pour the egg white into the cookie cutter (hold it in place until the egg is set), and place the sausage patties next to it.
Cook both for 1 to 2 minutes, or until the egg white is set on the bottom and starting to brown. With the butter knife, loosen the egg white from the cutter. Wearing the oven mitt, remove the cutter. Flip the egg white and the sausage patties.
Cook for 1 to 2 minutes, or until the egg white is no longer runny and is just starting to brown on the bottom. Transfer the egg and sausage to a clean plate and place 1 slice of cheese on each sausage patty. Cover loosely with a lid to keep warm.
Place the bun top and bottom, cut-sides down, in the pan. Cook for 1 to 2 minutes, or until toasted. Place the bun bottom on a plate. Top with 1 sausage patty (cheese-side up), the egg white, the remaining patty (cheese-side down), and the bun top.
Makes 1 serving: 357 calories, 38 g protein, 25 g carbohydrates, 11 g fat, 5 g sat. fat, 2 g fiber Original Jack in the Box Extreme Sausage Sandwich: 673 calories, 29 g protein, 32 g carbohydrates, 48 g fat, 17 g sat. fat, 2 g fiber
Devin Says:
To save time in the morning, you can cook the sausage patties the night before. In the morning, reheat the patties in a 400 degree F oven while the cheese melts over them. Quickly fry the egg white (skip the cookie cutter) and throw them together. The whole process will take less than 5 minutes. You can also make the patties in bulk and freeze them, uncooked, for up to 2 months. The recipe doubles, triples, even quadruples.
To make this sandwich look exactly like Jack's, you'll need a round 31/2"-diameter cookie cutter. Or you can use a silver dollar pancake pan or the inside of any 3-1/4" diameter tuna fish can with both ends removed to fry the egg. But even if you don't have any of the above, don't despair. As long as you have a good nonstick skillet and make sure it is hot, the egg white will fry well without running too much. The finished sandwich won't have the perfectly processed look of the original, but it will taste just as yummy.

Ingredients
1 pound extra-lean ground pork or pork tenderloin, ground
2 teaspoons sugar
2 teaspoons pure maple syrup
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon crushed red-pepper flakes
1/8 teaspoon garlic powder
In a mixing bowl, combine the pork, sugar, maple syrup, salt, black pepper, red pepper, and garlic powder. With a fork, mix to blend well. Divide the mixture into 8 equal portions. One at a time, shape each portion into a ball and then flatten into a 4" patty on a sheet of waxed paper. Continue until all of the patties are formed.
Place the patties in a single layer or stack between sheets of waxed paper in an airtight plastic container. Refrigerate for up to 3 days.
Makes 8, enough for 4 servings (2 patties each) Each serving: 155 calories, 24 g protein, 5 g carbohydrates, 4 g fat, 1 g sat. fat, trace fiber

Red Velvet Layer Cake with Cream Cheese Frosting

For the Cake:
butter-flavored cooking spray
2 cups + 1 tablespoon unbleached, all-purpose flour
1/2 cup + 1 tablespoon unsweetened cocoa
1/3 cup corn starch 1/2 tablespoon baking powder
3/4 teaspoon baking soda
3/4 teaspoon salt
1-3/4 cups sugar
1-1/2 cups fat free milk
1 tablespoon red food coloring
4 egg whites
3/4 cup light corn syrup
Preheat the oven to 350 degrees. Mist 2 8-inch diameter non-stick cake pans with cooking spray.
To a medium mixing bowl, add the flour, cocoa, corn starch, baking powder, baking soda, and salt. Mix until combined. Set aside.
In a large mixing bowl, using a sturdy whisk, mix the sugar, milk, and food coloring, stirring continuously for 1 minute. Whisk in the egg whites and the corn syrup until blended. Gradually stir in the dry ingredients until just smooth. Divide the mixture evenly among the pans. Bake about 30 minutes or until a toothpick in the center comes out dry (a few crumbs are okay). Cool side by side on a wire cooling rack in the pan for 10 minutes. Then flip the cakes onto the rack.
For the Cream Cheese Frosting:
1/2 cup + 1 tablespoon light cream cheese, room temperature
3 tablespoons light butter, room temperature
1 tablespoon vanilla extract
3-3/4 cups powdered sugar
1/8 teaspoon salt
Beat the cream cheese and butter in large bowl until smooth. Beat in vanilla. Then add half of the powdered sugar. Beat on low speed until well combined. Beat in the remaining powdered sugar until combined. Then beat on high speed until fluffy. Cover the bowl tightly with plastic wrap until the cake is completely cooled.
Assembly:
Place 1 cake layer, flat side down, on platter. Spread 1/2 cup frosting over the top of the cake. Top with the second cake layer, flat side down. Spread the remaining frosting over the top and sides of the cake. Slice the cake into 16 equal slices. Serve immediately, then refrigerate any leftovers. Makes 16 servings.
Each (1 slice) serving has: 317 calories, 5 g protein, 73 g carbohydrates, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 2 g fiber, 312 mg sodium
Traditional Red Velvet Cake has: 514 calories, 6 g protein, 67 g carbohydrates, 26 g fat, 79 mg cholesterol, 1 g fiber, 551 mg sodium
Devin Says:
Icing is easiest to spread if you first run your cake spatula or spreader under hot water until it is warmed, then dry it. Repeating this intermittently will assist in a perfectly smooth cake.

Bacon & Chive Mashed Potato Gratin

Ingredients:
Butter-flavored cooking spray
1 pound peeled Idaho or russet potatoes
1 teaspoon salt
3 slices center cut bacon, chopped
1/2 cup finely chopped sweet onion
1/4 cup fat free half and half
1 tablespoon light butter
1-1/2 tablespoons chopped chives
1 tablespoon finely chopped flat leaf parsley leaves
1/2 tablespoon chopped fresh thyme leaves
salt and pepper to taste
1/2 cup finely shredded, 75 percent light cheddar cheese
Preheat the oven to 400 degrees. Light mist a 2-3 quart casserole dish with spray.
Cut the potatoes into 3/4-inch pieces. Transfer them to a large pot. Cover the potatoes with water and place the pot over high heat. Add 1 teaspoon of salt. Bring the water to a boil then cover the pot with a lid and boil the potatoes about 20-25 minutes or until they are tender.
Meanwhile, place a medium, non-stick skillet over medium-high heat. Add the bacon. Cook it until the bacon is as crisp as possible without burning, about 5 minutes, then add the onions and continue cooking until the onion is just tender, but not browning, about 2-3 minutes.
Just before the potatoes are cooked, combine the half and half, and butter in a medium microwave-safe measuring cup or bowl. Microwave it on low heat about 1 minute until the butter is melted.
Drain the potatoes and transfer them to a medium mixing bowl. Using a potato masher or electric mixer, mash them. Pour in the half and half mixture, the bacon mixture, the chives, parsley and thyme and continue to mix the potatoes until they are well combined and fluffy. Season them to taste with salt and pepper. Transfer them to the prepared casserole dish and top them evenly with the cheese. Bake them for 20-25 minutes until the cheese is melted and is starting to brown slightly on top. Makes about 2-2/3 cups; 4 (about 2/3 cup each) servings.
Each serving has: 156 calories, 7 g protein, 24 g carbohydrates, 4 g fat, 2 g saturated fat, 11 mg cholesterol, 2 g fiber, 767 mg sodium
Traditional Bacon & Chive Mashed Potato Gratin has: 340 calories, 10 g protein, 27 g carbohydrates, 13 g fat, 8 g saturated fat, 40 mg cholesterol, 2 g fiber, 789 mg sodium
Devin Says:
Make sure you're ready for the potatoes when they come out of the pot. If they sit around too long, the texture starts to change and could yield an inferior end result.

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.

Contemporary Coleslaw

Ingredients:
1/3 cup light mayonnaise
1/3 cup fat free plain yogurt
3 tablespoons white vinegar
1 teaspoon celery seed, or more to taste
1 tablespoon sugar
salt & pepper, to taste
8 cups coleslaw mix (or 7 cups shredded green cabbage + 1 cup shredded carrots)
In a large, re-sealable plastic container, whisk together the mayonnaise, yogurt, vinegar, celery seed and sugar. Add the cabbage and carrots and stir until the ingredients are well combined. Season the slaw with salt and pepper. Cover the container and refrigerate it for at least 3 hours or up to 2 days. Makes 4 servings.
Each (about heaping 3/4 cup) serving has: 129 calories, 3 g protein, 17 g carbohydrates, 6 g fat, less than 1 g saturated fat, 6 mg cholesterol, 4 g fiber, 219 mg sodium
Traditional Coleslaw has: 266 calories, 1 g protein, 16 g carbohydrates, 23 g fat, 3 g saturated fat, 20 mg cholesterol, 1 g fiber, 246 mg sodium
Devin Says:
I always look for short cuts to save time. Though it possible to shred the cabbage and carrots on your own, you can save time by purchasing a bagged mix. Then it takes only minutes to throw together this slaw.

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.