Iron Gate Grill Salad

1 pg. (5 oz.) mixed baby greens, I buy an extra bag of Spinach because this is really good with lots and lots of spinach greens

fresh sliced strawberries
crumbled feta cheese
toasted chopped walnuts

Dressing:
1 1/2 cup sugar
2 tsp. dry mustard
2 tsp. salt
2 Tbsp. dry minced onion
3/4 cup vinegar (add more to thin)
Blend
Slowly pour in 2 cups vegetable or canola oil, then add 2 Tbsp. poppy seeds

Mix just right before you are ready to serve otherwise the strawberries get really soft and also turn the feta cheese red. So add the strawberries 2nd to last and mix real well with dressing, and top with feta

Mormon Strawberry Ice Tea

2 lb. fresh strawberries or 2-16 oz. pkg. frozen
1 cup packed br. sugar
1 cup water
2 lemons
3Tbsp. snipped fresh rosemary (opt.)
Ice Cubes
1 Liter CLub soda, chilled
Fresh strawberries (opt.)

In a large saucepan combine fresh or frozen strawberries, br. sugar and water and cook and stir over med. heat until sugar dissolves.

Using a veggie peeler, remove strips of peel from lemons, juice the lemons (should have about 1/2 cup)
Add strips of lemon peel, lemon juice and rosemary to mixture in saucepan. Bring mixture just to boiling, stirring occasionally. Remove from heat. Cover, cool to room temp.

Press mixture through fine mesh sieve, dissolve solids. You should have about 1 qt. syrup. To serve, fill glass with ice. To each glass add 1/2 cup club soda and syrup. Garnish with fresh strawberries.

Strawberry Lime Punch

1 1/2 cups pineapple juice
1/2 cup orange juice
2 Tbsp. lime juice
1/2 cup sugar
1 pkg. (10 oz.) frozen sliced strawberries with sugar, thawed
4 1/2 cups lemon-lime soda

Add all juices an sugar. Mix well. Add strawberries. Slowly add lemon lime soda. Garnish with fresh lemons or limes

Yields 16 (1/2 cup) servings
Approx, 86 calories

Clam Dip

This is really good with any kind of potato chips, but we really like the kettle cooked potato chips with these!

1 pkg. cream cheese
2 tsp. grated onion
1 tsp. worchestshire sauce (however you spell it)
1 can clams (7 oz.), drained, set juice aside
2 tsp. lemon juice
4 drops Tobasco
1 Tbsp. parsley
pinch salt

Mix and chill. As you mix add necessary juice from the clam juice to make it the right consistency.

Fried Ice Cream

This is soooo yummy!

3 cups crushed corn flakes
1/2 cup coconut
1/2 cup brown sugar

mix 3 ingredients with melted 1 cube of butter

sprinkle 2/3 on bottom of 9x13 pan
spread 1/2 gallon SOFTENEND vanilla ice cream (I use a frosting spreader, dipped in warm water, it spreads the ice cream really smooth)

Sprinkle remaining topping

Drizze with Mrs. Richardson's Butterscotch Caramel topping

Chicken Enchilada Casserole

I have been a slacker for a couple weeks, but I have been on vacation, and who cooks while they are on vacation? I am back and this is what we had for supper last night. It was delic, and healthy!!

Ingredients
1 tablespoon canola oil
1 cup prechopped fresh onion
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/4 teaspoon garlic salt
Dash of ground red pepper
2 (15.5-ounce) cans Great Northern beans, rinsed and drained
2 cups shredded skinless, boneless rotisserie chicken
1 cup thinly sliced green onions, divided
1/2 cup sliced ripe olives, divided
18 (6-inch) corn tortillas, divided
Cooking spray
2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese, divided
1 cup 1% low-fat milk
1/2 cup chopped fresh cilantro
1 (16-ounce) jar green salsa
10 tablespoon reduced-fat sour cream
Cilantro sprigs (optional)


Preparation
Heat oil in a large nonstick skillet over medium heat. Add prechopped onion; cook 3 minutes or until tender, stirring frequently. Stir in cumin, chili powder, garlic salt, and pepper; cook 1 minute. Stir in beans; cook 2 minutes. Remove from heat. Add chicken, 1/2 cup green onions, and 7 tablespoons ripe olives; stir well.
Preheat oven to 350°.

Layer 6 tortillas on bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread 2 cups chicken mixture over tortillas; sprinkle with 3/4 cup cheese. Repeat layers once. Top with remaining 6 tortillas.

Combine milk, chopped cilantro, and salsa in a blender, and process until smooth. Pour over top of tortillas. Cover and bake at 350° for 35 minutes. Uncover, sprinkle with remaining 1/2 cup cheese, remaining 1/2 cup green onions, and remaining 1 tablespoon olives. Bake for 5 minutes or until cheese melts. Serve with sour cream. Garnish with cilantro sprigs, if desired.

Yield
10 servings (serving size: 1 casserole slice and 1 tablespoon sour cream)

Nutritional Information
CALORIES 353(30% from fat); FAT 11.8g (sat 4.2g,mono 4.2g,poly 1.8g); IRON 2.5mg; CHOLESTEROL 45mg; CALCIUM 396mg; CARBOHYDRATE 45.8g; SODIUM 734mg; PROTEIN 23.5g; FIBER 7.9g

Maureen Callahan , Cooking Light, MARCH 2006

Southwestern Chicken Wraps

These were so so fast and easy! This was taken from my Better Homes and Garden Cookbook.

4 servings

Ingredients
1/2 cup dairy sour cream (I use fat free, so that might make the nutritional value in fat and calories even lower)
Guacamole (Just purchase the packet in the produce isle, and 2 avacados)

4 10-inch dried tomato, spinach, and/or plain flour tortillas (I purchased Jalepeno and Cheddar tortillas from Wal-mart and they ended up being more healthy than plain tortillas)
2 5.5-ounce packages Southwestern-flavored refrigerated cooked chicken breast strips (I couldn't find this, so I purchased Chipotle flavored at Lee's marketplace, and they were just as tasty)
2 plum tomatoes, sliced
2 cups shredded lettuce
Directions
1. In a small bowl stir together sour cream and guacamole. Divide sour cream mixture among tortillas, spreading over one side of each tortilla. Divide chicken, tomatoes, and lettuce among tortillas. Roll up. Makes 4 servings.

Nutrition facts per serving:
Servings Per Recipe 4 servings
Calories 395
Total Fat (g) 13
Saturated Fat (g) 4
Cholesterol (mg) 49
Sodium (mg) 1015
Carbohydrate (g) 45
Fiber (g) 2
Protein (g) 25

Black and White Strawberries

I had a sick baby this week, so i didn't have a lot of time to try new recipes. I did make my Chicken Pesto Salad Sandwiches, so if you haven't tried that one, it's a must. It's under my cooking light recipes. But, I can always find time for some good chocolate. I tried this recipe out of a weight watcher's cookbook. How can this be bad??? Strawberries and chocolate, yum! And yes, this will be listed under my cooking light recipes. Also, I eliminated the raspberry liquer and I think next time I am going to try milk chocolate instead of semi-sweet. I am kind of a sucker for milk chocolate. I made these for our playdate, so I also used the chocolate to dip Animal Cookies. I just dipped the bottoms of the animals feet.They turned out really cute.Enjoy!

Makes 4 servings
¼ cup + 2 tablespoons semisweet chocolate chips
1½ teaspoons raspberry liqueur (framboise)
1½ teaspoons water8 large strawberries, with stems
½ ounce white chocolate, chopped, or 2 tablespoons white chocolate chips
1. Line a large baking sheet with wax paper. In a small microwavable bowl, combine the chocolate chips, liqueur, and water; microwave on High, stirring twice, until melted and smooth, about 1½ minutes. Holding a berry by the hull, dip the berry halfway into the chocolate; set on the wax paper. Repeat with the remaining berries and chocolate.
2. In another small microwavable bowl, melt the white chocolate in the microwave on High, stirring once, until melted and smooth, about 1 minute. Dip a fork in the white chocolate and drizzle over the strawberries. Refrigerate until the chocolate hardens. Serve chilled.

Per serving (2 dipped strawberries): 97 Cal, 4 g Fat, 2 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 4 mg Sod, 15 g Carb, 2 g Fib, 1 g Prot, 21 mg Calc.
POINTS value: 2
Tip:Try this with other fruits, too: Grapes, orange sections, apple or pear wedges, or banana chunks (soak the apples, pears, or bananas for a minute or two in a mixture of lemon juice and water to prevent browning). It’s also delicious with fat-free pretzels.
from Weight Watchers New Complete Cookbook. Copyright © 2005 by Weight Watchers Staff.

Super Burritos

Okay, so i probably won't put this one under the Cooking Light Tab. It sounded really good in my Better Homes and Garden Cookbook, but I failed to look at the nutritional value. But, every diet deserves a splurge night and I would highly recommend this one! It was so yummy!



Ingredients
1 pound lean ground beef
1 cup chopped onion (1 large)
1/2 cup chopped green sweet pepper (1 small)
1 clove garlic, minced
1/4 cup water
1 tablespoon medium or hot chili powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
1 cup cooked rice
1 4-ounce can diced green chile peppers, drained
8 10-inch flour tortillas
1-1/2 cups shredded Monterey Jack or cheddar cheese (6 ounces)
1 cup chopped tomato (1 large)
2 cups shredded lettuce
1 recipe Guacamole or frozen avocado dip (guacamole), thawed
Bottled salsa (optional)

Directions
For filling, in a large skillet cook ground beef, onion, sweet pepper, and garlic until meat is brown and onion is tender. Drain off fat. Stir in water, chili powder, cumin, and salt. Cook about 5 minutes or until most of the water has evaporated. Remove from heat. Stir in cooked rice and chile peppers.

Meanwhile, wrap tortillas tightly in foil. Heat in a 350 degree F oven for 10 minutes to soften. (When ready to fill tortillas, remove only half of them at a time, keeping remaining tortillas warm in the oven.)

Spoon about 1/2 cup filling onto each tortilla just below the center. Top filling with cheese and tomato. Fold bottom edge of each tortilla up and over filling. Fold opposite sides in and over filling. Roll up from the bottom. Secure with wooden toothpicks.

Arrange burritos on a baking sheet, seam sides down. Bake in a 350 degree F oven for 10 to 12 minutes or until heated through. Remove and discard toothpicks. Serve warm burritos on lettuce with Guacamole and, if desired, salsa.

Makes 8 burritos

Chicken or Steak Burritos: Prepare as above, except omit the ground beef. Partially freeze 1 pound skinless, boneless chicken breast halves or 1 pound beef flank steak for easier slicing. Cut chicken into thin, bite-size strips and cut beef across the grain into thin, bite-size strips. Heat 1 tablespoon cooking oil in skillet. Cook chicken or beef, onion, sweet pepper, and garlic in hot oil until desired doneness for steak or until chicken is no longer pink and onion is tender. Stir in water, chili powder, cumin, and salt. Cook about 5 minutes or until most of the water has evaporated. Remove from heat. Stir in cooked rice and chile peppers. Continue with step 2 as above.

Per Burrito: 415 cal., 20 g total fat (6 g sat. fat), 52 mg chol., 472 mg sodium, 37 g carbo., 5 g fiber, 24 g pro.
Daily Values: 32% vit. A, 44% vit. C, 26% calcium, 17% iron

Hernandez Fam Guacamole

If you have never had fresh guacamole, you have to try this recipe. It puts all the mexican resteraunts recipes to shame!! Remember Avacados are loaded with the "good" fat, so if you eat this in moderation, without a lot of tortilla chips, this is healthy for you!

2 ripe avacados, pitted and peeled
1 med. onion, finely chopped
2 green chillies, finely chopped
1 clove garlic, minced
1 Roma tomato, chopped
1 Tbsp. lemon juice
1 tsp. salt
1/2 tsp. pepper

Run all the ingredients together in a food processor. Make sure you don't over puree it, you want it to be a "little" chunky.

Note: I add the green chilli seeds in with this, but if you are a wuss, you might want to remove the chilli seeds and then taste the guacamole, then if it still needs a kick, then add the seeds. Also, depending on the ripeness of all the fresh ingredients you may want to add more lemon juice and more salt, just add a little at a time until it tastes just right. Enjoy!

Shredded Pork Tacos

I really like this recipe, it was reallly yummy, it just takes awhile for the roast to cook in the oven, but other than that, it was really simple to make.

1 pork roast
cumin
onion
salt
pepper
garlic powder
12 taco shells or six 6- to 8-inch flour tortillas
3/4 cup bottled salsa
2 cups shredded lettuce
1/2 cup finely shredded Monterey Jack cheese or anejo enchilado cheese (2 ounces)
Dairy sour cream (optional)
1 recipe for Guacamole (look at Guacamole Recipe)
Directions
1. I sprinkled my roast with cumin, dried onion (you could probably use a half of lipton onion packet if you don't have dried onion,) salt, pepper and garlic powder, just enough to cover the top of the roast. I put it in a roasting dish and added a little bit of water and baked it for 30 minutes on 325, and then turned it down to 275 and let it cook for another 1-2 hours.
Shred pork using two forks to pull through meat in opposite directions. Drain pork and return the pok to the stove top. Stir in salsa, additional cumin, garlic powder and salt and pepper and a little water. If you would rather use a small can of whole tomatoes instead of adding water that would taste even better. Then just let it cook slowly on the stove stirring, to make sure that it stays moist and doesn't get dry.
2. To assemble tacos, place pork mixture in warm taco shells. Top with lettuce, cheese, and guacamole. (If using flour tortillas, place pork mixture in center of warm tortillas and add remaining ingredients; fold tortillas in half.) If desired, serve with sour cream.
4. Makes 12 tacos

Chipotle Chicken Taco Salad

Ingredients
Dressing:
1/3 cup chopped fresh cilantro
2/3 cup light sour cream
1 tablespoon minced chipotle chile, canned in adobo sauce
1 teaspoon ground cumin
1 teaspoon chili powder
4 teaspoons fresh lime juice
1/4 teaspoon salt

Salad:
4 cups shredded romaine lettuce
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
1 cup cherry tomatoes, halved
1/2 cup diced peeled avocado
1/3 cup thinly vertically sliced red onion
1 (15-ounce) can black beans, rinsed and drained
1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained


Preparation
To prepare dressing, combine first 7 ingredients, stirring well.
To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately.

Tip: Add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish.

Yield
4 servings (serving size: 2 1/2 cups)

Nutritional Information
CALORIES 249(30% from fat); FAT 8.2g (sat 2.8g,mono 2.9g,poly 0.7g); PROTEIN 23.3g; CHOLESTEROL 50mg; CALCIUM 106mg; SODIUM 650mg; FIBER 7g; IRON 2.2mg; CARBOHYDRATE 25.1g

David Bonom , Cooking Light, AUGUST 2006

Chilli Con Carne

1 1/2 pounds of extra lean beef (we use turkey because it's healthier)
2 medium onions-chopped
28 oz can whole tomatoes
6 oz. can tomato paste
1 cup water
1 Beef Boullian cube
2 Tbsp. diced bell pepper (I like it hot so we use one whole pepper)
2 cloves garlic minced
1 tsp. salt
2 tsp. oregano
1 Tbsp. Chilli powder
1 whole Bay leaf
4 16 oz. can peans (a mix of pinto, kidney and black)

Brown hamburger and onions in a large pan. Drain fat. In a slow cooker add meat mixture and all other ingredients. Cover and simmer 2-3 hours on low/med. Remove bay leaf and serve.

***Your house will smell so yummy as this cooks really slow!!

Meatless Chilli Verde

8-10 Anaheim Peppers (the long green ones)
2-3 Chillies (the small green ones)

Lay your chillies out on a baking sheet. Turn on your broiler to heat. Broil the Peppers and Chillies. You will need to turn them about 3 times until they start to turn black and blister. This takes about 15-20 minutes.

Place the Peppers and Chillies in a plastic sealable bag to cool. This will make it easier to peel the skin off later. Let them cool completely.

Remove from plastic bag and peel off all the skin. (Note: I buy cleaning gloves to do this, otherwise your hands will be burning all night long and this is pain like you have never experienced before!!!)

In a food processor add 1 cup of water and the peeled peppers and chillies. Blend until smooth.

Meanwhile, add one chopped onion to a pan sprayed with Pam and cook onions until soft. Pour the chilli mixture in with the onions. Add water if it's too thick. (You do want it thick enough that you can scoop it up with a soft flour tortilla. Add 1 tsp. of salt and let it cook with the lid on for 15 minutes. Add a few blocks of low fat cheese) to thicken. I add about a 2-3" inch thick piece.

Serve with fat free refried bean and tortillas.

Hot Chicken Dip

My sister in law's mom came to visit us one weekend from Pittsburgh and she brought this recipe for game night. It was the talk of the night! Every time I take this recipe to a party it's a hit, and I have found a way to make it low fat. Sorry I don't have the calorie and fat info, but you can make this as healthy as you want by adding as much cheese as you want.

2 fat free cream cheese, softened
1 cup Fat Free Ranch
2 cans Chicken (find this in the tuna section of the grocery store)

Mix these first 3 ingredients in a bowl. Then mix in Cheddar Jack cheese (add as little or as much as you'd like).
Add Tobasco (depending on how spicy you want it, we like it spicy so we add quite a bit, probably 10 drops)
Add cracked black pepper
Mix all together and put in a 8x8 square pan. Top with more Cheddar Jack cheese

Bake 350 degrees for 15-20 min's or until the center is warm and the cheese is melted.

Serve with your favorite crackers, we like Triscuit (blacked pepper and olive oil) and Reduced Fat Wheat Thins. Enjoy!

Chicken Fajitas

With this recipe I saved time by just using store bought salsa. It was just as yummy. But, the recipe for the salsa sounds really good! I also saved a few more calories by not using any oil, and just using Pam cooking spray to cook the veggies and the chicken.



1 medium garlic clove(s), peeled and smashed
1/4 tsp crushed red pepper flakes
1 tsp chili powder
2 Tbsp fresh lime juice
1/8 tsp table salt
1/8 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut lengthwise into 8 thick strips

To make the salsa:
2 cup cherry tomato(es), coarsely chopped
1/2 cup scallion(s), chopped, green and white parts
1 small jalapeno pepper(s), cored, seeded and minced (don't touch seeds with bare hands)
1/4 tsp crushed red pepper flakes, optional (see note below)
2 Tbsp fresh lime juice
1/8 tsp table salt
1/8 tsp black pepper, freshly ground

To finish the fajitas:
1 sprays cooking spray
1 medium red onion(s), thinly sliced
1/2 medium sweet red pepper(s), thinly sliced
1/2 medium green pepper(s), thinly sliced
1 tsp canola oil
4 medium whole wheat tortilla(s)
Instructions
In a medium-size glass bowl, combine garlic, red pepper flakes, chili powder, lime juice, salt and pepper; add chicken to bowl and stir well to coat. Cover and refrigerate for 1 hour.


Meanhwhile, to make salsa, in a medium bowl, combine tomatoes, scallions, jalapeno, red pepper flakes, lime juice, salt and pepper. Set aside to allow flavors to blend.


Coat a large, heavy-bottomed nonstick skillet with cooking spray; heat over medium-high heat for 30 seconds. Add onion and peppers, and cook, stirring frequently, until tender, about 5 minutes; spoon vegetables into a small serving bowl and cover to keep warm.


Add oil to same skillet; heat over medium-high heat. Add chicken and any marinade remaining in bowl, but discard garlic (juices will sizzle so be careful of splattering liquid). Cook chicken until well-browned on bottom, about 3 minutes; flip chicken and cook until browned on second side, about 3 minutes more. If chicken is not cooked through, reduce heat to low and cook an additional 2 or 3 minutes.


To serve, place 2 chicken strips on each tortilla; top with about 1/2 cup of vegetables and 1/2 cup of salsa. Yields 1 fajita per serving.
Notes

Recipe taken from Weight Watchers Cookbook
If you’re short on time, substitute 1 cup of store-bought salsa for the fresh salsa (could affect POINTS values).

Strawberry Salad with Poppy Seed Dressing

**This is not a cooking light recipe, but I saw this on Good Things Utah and thought it sounded really good!

Prep Time: 15 min.
Total Time: 15 min
Makes: 8 servings

Ingredients

2 bags (10 oz. each) torn romaine lettuce

2 cans (15 oz. each) mandarin orange segments, drained

4 cups sliced strawberries

1 medium red onion, sliced

1 cup caramelized almonds*

1 cup poppy seed dressing (Litehouse or homemade)*

6 oz grilled chicken breast

TOSS
lettuce with oranges, strawberries and onion in large bowl.

SPRINKLE with Caramelized Almonds.

ADD
Poppy Seed Dressing; mix lightly. Serve immediately.

*Caramelized Almonds
1 cup PLANTERS Sliced Almonds

6 Tbsp. sugar

Preparation

TOSS almonds with sugar in nonstick skillet; cook on medium-high heat until sugar is caramelized, stirring frequently.

SPREAD into single layer on greased baking sheet or sheet of wax paper; cool at least 1 hour.

BREAK into small pieces. Store in tightly covered container at room temperature.


Poppy Seed Dressing

Ingredients:

1/2 c. mayonnaise
2 tbsp. vinegar
1/3 c. sugar
1/4 c. whole milk
2 tbsp. poppy seeds

Dressing:

Place ingredients in a jar. Cover and shake until blended. Dressing keeps several days in refrigerator.

Blackened Chicken and Avacado Tacos

The avocado will dry slightly in the pan, intensifying its flavor. Choose a ripe but firm avocado so it will hold its shape as it cooks. For a piquant variation, try adding a blend of 1 1/2 teaspoons of Hungarian hot paprika and 1 1/2 teaspoons of smoked Spanish paprika to the spice rub for a more intense flavor.

Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon dried oregano
3/4 teaspoon sugar
3/4 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon ground red pepper
1 tablespoon fresh lime juice
1 ripe peeled avocado, cut into 16 slices
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded romaine lettuce
1 cup bottled low-sodium salsa (such as Green Mountain Gringo)
1/4 cup fat-free sour cream
1/4 cup finely chopped red onion


Preparation
Place chicken between 2 sheets of plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine paprika and next 7 ingredients (through pepper) in a small bowl. Sprinkle paprika mixture evenly over chicken; let stand 10 minutes.
Combine juice and avocado in a medium bowl, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Grill avocado 2 minutes on each side or until well marked; remove from pan.

Place chicken in pan. Cook 4 minutes on each side or until done. Let chicken stand 5 minutes; cut chicken crosswise into (1/4-inch-thick) slices.

Warm tortillas according to package directions. Divide the chicken evenly among tortillas; top each with 2 avocado slices, 1/4 cup lettuce, 2 tablespoons salsa, 1 1/2 teaspoons sour cream, and 1 1/2 teaspoons onion.

Yield
4 servings (serving size: 2 tacos)

Nutritional Information
CALORIES 423(25% from fat); FAT 11.6g (sat 3g,mono 5.1g,poly 2.6g); PROTEIN 45.2g; CHOLESTEROL 100mg; CALCIUM 158mg; SODIUM 675mg; FIBER 5.7g; IRON 3mg; CARBOHYDRATE 38g



David Bonom , Cooking Light, MAY 2006

Spicy Chicken Quesadillas

Ingredients
1/4 cup thinly sliced green onions (about 2)
2 tablespoons chopped cilantro
1 tablespoon chopped pickled jalapeño peppers
1 cup chopped cooked chicken (about 8 ounces), divided
4 (8-inch) flour tortillas
3/4 cup (3 ounces) reduced-fat shredded cheddar cheese, divided
Cooking spray
3/4 cup salsa


Preparation
Combine first 3 ingredients in a small bowl; stir until blended.
Place 1/4 cup chopped chicken over half of 1 tortilla. Sprinkle with 3 tablespoons cheese and 1 tablespoon onion mixture; fold in half. Repeat procedure with the remaining tortillas, chicken, cheese, and onion mixture.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Place 2 quesadillas in pan. Cook 2 minutes on each side or until lightly browned. Repeat procedure with remaining quesadillas. Cut each quesadilla in half. Serve with salsa.

Yield
4 servings (serving size: 1 quesadilla and 3 tablespoons salsa)

Nutritional Information
CALORIES 328(30% from fat); FAT 10.9g (sat 4.8g,mono 4.1g,poly 1.5g); PROTEIN 27.9g; CHOLESTEROL 65mg; CALCIUM 248mg; SODIUM 786mg; FIBER 2.1g; IRON 2.5mg; CARBOHYDRATE 29.4g



Allison Fishman , Cooking Light, MARCH 2006

Pan-Grilled Flank Steak with Chermoula

Chermoula is a versatile North African herb-and-spice sauce. Use a cast-iron grill pan for this dish, as a nonstick grill pan can't handle high heat.

Ingredients
Chermoula:
1 cup fresh parsley leaves
1 cup fresh cilantro leaves
1 tablespoon paprika
3 tablespoons less-sodium beef broth
2 tablespoons fresh lime juice
1 tablespoon extravirgin olive oil
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon ground red pepper
2 garlic cloves, peeled

Steak:
1 (1 1/2-pound) flank steak, trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray


Preparation
To prepare sauce, place the first 11 ingredients in a food processor; process until finely chopped, scraping sides of bowl occasionally.
To prepare steak, sprinkle steak with 1/4 teaspoon salt and black pepper. Heat a cast-iron grill pan over high heat. Coat pan with cooking spray. Cook steak 4 minutes; turn and look for red beads forming on the surface to indicate the steak is approaching medium rare. Cook 4 minutes or until desired degree of doneness. Let rest 5 minutes. Cut steak diagonally across the grain into thin slices. Serve with sauce.

Yield
6 servings (serving size: 3 ounces steak and 1 1/2 tablespoons sauce)

Nutritional Information
CALORIES 195(41% from fat); FAT 8.9g (sat 2.7g,mono 4.1g,poly 0.5g); PROTEIN 25.3g; CHOLESTEROL 37mg; CALCIUM 55mg; SODIUM 284mg; FIBER 1.2g; IRON 2.9mg; CARBOHYDRATE 2.6g


Mark Bittman , Cooking Light, MARCH 2006