Quick Recipes

126
Carmelized Chicken Wings
Place about 3 pounds of chicken wings into a 9x13 baking dish. In a small bowl, mix together: 2-Tablespoons olive oil, 1/2 cup soy sauce, 2-Tablespoons ketchup, 1 cup honey, 1-clove of garlic (minced), salt and pepper to taste. Pour over chicken and place in a preheated 375-degree oven for one hour or until sauce is carmelized.

127
Ham, Green Bean and Pasta Salad with Feta
Boil 12 ounces penne pasta for five minutes. Add one pound halved, trimmed fresh green beans. Boil six to seven minutes longer or until pasta and beans are tender. Drain, then drain again under cool running water. Put into large serving bowl. Add one package (8 ounces) diced ham, six ounces (about 1-1/2 cups) crumbled reduced-fat feta cheese, 1-cup sliced radishes, 1/2 cup chopped fresh mint leaves and 1/2 cup sliced radishes, 1/2 cup chopped roasted peanuts. Add 1/2 cup reduced-fat vinaigrette and toss to mix.

128
Cheesy Chili
16 ounce refrigerated polenta
15 ounce can vegetable chili
1 cup shredded low fat cheese
Cut polenta into twelve one-half inch thick rounds and brown them in a skillet, two to three minutes per side. Microwave chili in a bowl on high for two to three minutes. Put three slices of polenta in each bowl, and add one-quarter cup chili. Top each with one-quarter cup cheese. Makes four servings.
Per serving: 250 calories, 16g protein, 32g carbohydrates, 5g fat, 3g saturated fat, 10mg cholesterol, 8g fiber, 840mg sodium

129
Italian Bean and Ham Soup
Microwave one package (40 ounces) frozen potatoes, carrots and onions (or stew vegetables) five minutes on high power. Drain. Meanwhile, bring four cans (14-1/2 ounces each) fat-free chicken broth and two cups water to a boil. Add cooked vegetables and continue to cook six minutes. Add two tablespoons olive oil and one package (10 ounces) baby spinach leaves. Cook five minutes. Add two cans of (15 to 19 ounces each) rinsed and drained cannellini beans and eight ounces diced deli ham. Cook two to four minutes or until heated through. Serving suggestion: Packaged green salad and crusty rolls and juicy cantaloupe for dessert.

130
Spicy Pork Tenderloins
Heat oven to 425-degrees. Rub two well trimmed pork tenderloins (1 pound each) all over with a mixture of four teaspoons lemon pepper and one teaspoon cayenne pepper. Place in shallow roasting pan and roast 15 to 20 minutes or until internal temperature reaches 160-degrees. Let stand five minutes, then slice.

131
Macaroni Salad
Cook 12 ounces macaroni according to package directions but without salt or oil; drain and rinse under cold water. Combine in large serving bowl: 3 hard-cooked and chopped eggs, 3/4 cup thinly sliced celery, 1/4 cup finely chopped medium red bell pepper, 1/2 cup chopped red onion, 1/3 cup buttermilk, 1/2-cup low-fat mayonnaise 2 tablespoons cider vinegar, 1/2 teaspoon cayenne, 1/4 teaspoon black pepper; mix well. Add macaroni and toss to coat. Serving suggestions: sliced tomatoes and sourdough bread.

132
Leftover Pork Fajitas
Heat large non-stick skillet coated with vegetable oil spray on medium-high. Add 1/2 medium sliced onion and 1/2 medium sliced green pepper and cook three minutes or until vegetables are soft. Thinly slice and cut into strips leftover pork - about one pound should be enough. Add to vegetables and cook one minute. Divide mixture and place on four (7 or 8-inch) fat-free warmed flour tortillas; top with salsa. Roll and serve.

133
Chicken Salad Melts
Purchase deli chicken salad. Heat broiler. Spoon deli chicken salad on toasted split English muffins. Top with shredded reduced-fat cheddar cheese. Place on cookie sheet and broil just until cheese melts. Serve with frozen potato wedges and a packaged green salad, for a well balanced, healthy meal.

134
Grape Nuts Peanut Butter Bars
1 cup light corn syrup
1 cup sugar
3/4 cup reduced fat peanut butter
4 cups grape-nuts cereal
Mix corn syrup, sugar and peanut butter in a large microwave-safe bowl. Microwave on high for two minutes or just until mixture boils, stirring every minute. Add cereal; toss to coat well. Press firmly onto bottom of foil-lined 13x9-inch pan lightly sprayed with non-stick cooking spray. Cool. Cut into bars.
Recipe makes 30 bars.

135
Easy Chicken Stir-Fry
Cook and stir 1 pound boneless skinless chicken breasts, cut into strips, and 1-teaspoon minced garlic in small amount of hot oil in large skillet on medium-high heat until chicken is cooked through. Add 1-1/4 cup water, one package (16 ounce) stir-fry vegetable mix such as Bird's Eye Sugar Snap Stir-Fry, 1/4-cup soy sauce and 1-tablespoon sugar; stir. Bring to a rolling boil. Stir in 2-cups uncooked instant-white rice; cover. Remove from heat and let stand five minutes.

136
Cranberry Relish
If you like cranberry relish, this is a quick and easy recipe that is sure to dazzle your Thanksgiving guests. Place into your food processor, peeled and chopped: 1 navel orange, 1 cup drained pineapple, 12-oz. bag of cranberries, and 1 Granny Smith apple. After processing, stir in 1/2 cup sugar. Refrigerate for at least 3 hours before serving. Making this the night before works great.

137
Potato-Asparagus Salad
Combine two pound cooked warm red potato chunks and one pound cooked asparagus pieces. Add fresh lemon juice to light vinaigrette and pour over potatoes and asparagus. Season to taste with salt and pepper. Toss gently to coat. Serve warm or chilled with crusty bread.

138
Mustard-Glazed Ham Slices
One pound precooked ham, three or four thick slices
1/4 cup honey
1/4 cup soy sauce
One generous teaspoon Dijon-style mustard
Preheat broiler. Place ham slices on broiler rack set in broiler pan. Mix remaining ingredients and spread atop ham slices. Broil five to six inches from heat source until the meat heats through (3 to 4 minutes). Recipe makes three or four servings.

139
Quick Quesadilla
1 flour tortilla (6 inch)
1 2-percent milk individually wrapped cheese singles
1 tablespoon chopped red pepper
1 teaspoon sliced green onion
Top tortilla with remaining ingredients; fold in half. Place on microwavable plate. Microwave on high 15 to 20 seconds or until cheese begins to melt. Fold in half again.
Nutritional Facts per Quesadilla:
Calories: 150
Fat: 5 g
Saturated Fat: 2.5g
Cholesterol: 10mg
Sodium: 430mg
Protein: 7g
Carbohydrates: 19g

140
Quick Fresh Asparagus
To microwave 1 pound of fresh asparagus: In a microwave safe dish large enough to hold the asparagus in a single layer, arrange the spears with the stem ends against the short edges of the dish and the tips facing the center. Cover the dish with plastic wrap or a lid, and microwave on high for 6 1/2 to 9 1/2 minutes. Halfway through the cooking process, remove the dish from the oven and rearrange the asparagus so that the ones along the long sides of the pan, which have been receiving the most intense heat, are in the middle, and the ones in the middle are along the sides. Re-wrap and continue to cook. When the asparagus are done, unwrap the pan carefully, keeping your face away from the steam.