1 tbs olive oil
2 small onions; thinly sliced
1 lg Russet potato, peeled and cut into 1/4-inch cubes
1 cup vegetable broth
Salt and freshly ground black pepper; to taste
6 flour tortillas; 8 inch
1 cup low-fat sour cream
1 medium ripe tomato; chopped
2 fresh or pickled jalapeno chile peppers; thinly sliced

1. In medium nonstick skillet over medium heat, heat oil. Add half the onions and cook, stirring often until golden brown, about 6 minutes. Stir in potatoes and cook for 1 minute. Stir in broth and simmer until the potatoes are tender and liquid has been absorbed, about 8 minutes. Season with salt and black pepper.

2. Preheat oven to 400 F. Coat 2 non-stick baking sheets with nonstick spray. Arrange 4 tortillas on baking sheets. Divide potato mixture among tortillas and spread evenly. Top each with 1 tortilla.

3. Coat tops of quesadillas with nonstick spray. Bake, turning once, until lightly browned and heated through, about 10 minutes. Cut each quesadilla into 8 wedges. Arrange sour cream, tomatoes, jalapeno and remaining onions in separate serving bowls. Serve with quesadillas and pass at the table. Makes 24 wedges.

4 Boneless, skinless chicken breast halves
1/2 cup Water
1/2 cup Fat-free half and half
1 cup instant Mashed potato flakes
1/4 cup Fat-free sour cream
1 Tbs Chopped fresh parsley
1/2 tsp Dried tarragon; crushed
1 dash Salt
1/4 tsp Paprika

Rinse chicken and pat dry. Spray a 2-quart rectangular baking dish with nonstick cooking spray. Arrange chicken in dish. Bake uncovered at 375 degrees F for 20 minutes.
Meanwhile, in a small pan heat water & milk to almost boiling. Remove from heat & stir in next 5 ingredients. Spread potato mixture liberally over chicken pieces, and sprinkle with paprika. Return to oven and bake, uncovered for 20-30 minutes or till chicken is tender & no longer pink.

Serves 4

Per serving: 176 Calories; 2g Fat; 23g Protein; 15g Carbohydrate; 54mg Cholesterol; 190mg Sodium

3 medium baking potatoes
1 1/2 cups skim milk
2 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/2 cup shredded low fat cheddar cheese

Peel and slice potatoes thinly. In a saucepan, combine milk, flour, salt, garlic powder and cayenne pepper and cook over
medium heat until sauce thickens. Layer casserole dish with potato slices. Spoon half of sauce over slices and repeat with remaining potatoes and sauce. Cover and bake in oven preheated at 350 degrees for 50 minutes to an hour.

1/4 cup lemon juice
1/4 cup honey
3 tablespoons Worcestershire sauce
2 garlic cloves, minced
4 center cut boneless pork chops (1 1/2 inch thick)

1. In resealable plastic bag, combine lemon juice, honey, Worcestershire sauce, garlic and pork chops. Seal. Refrigerate 2 to 24 hours.

2. Prepare and heat grill until coals turn gray, or follow directions for gas or electric grill.

3. Remove chops from marinade, reserving marinade. Grill chops about 5 inches above medium-hot coals 12 to 15 minutes, turning once and brushing with remaining marinade.

Makes 4 servings.

Per serving:  About 207 calories, 12 g protein, 21 g carbohydrates, 9 g fat, 39% calories from fat, 36 mg cholesterol, 151 mg sodium, 0 g fiber.

Okay, I know many of you are probably sick and tired of all this turkey talk. I have one last turkey recipe for everyone. This recipe is both low in fat and carbohydrates.

1 Tbs flour
1/4 tsp back pepper
1/4 tsp poultry seasoning
4 boneless turkey breast cutlets.
1 Tbs olive oil
1 cup mushrooms, sliced thin
1/4 cup chopped lean ham
1 onion, chopped
2 slices part-skim mozzarella cheese, cut in half
1/4 cup canned pimientos, julienned

Preheat the oven to 350 degrees F. Prepare an 8-inch baking pan by spraying it with nonstick cooking spray.
In a large zip-lock bag, combine the flour, pepper and poultry seasoning. Add the turkey cutlets and shake to coat.
In a large skillet, heat the oil. Add the turkey and cook until lightly browned, about 2 minutes on each side. Transfer to the baking pan.
In the same skillet, add the mushrooms, onion and ham. Cook while stirring for about 5 minutes. Spoon evenly over the turkey then top each cutlet with a slice of cheese. Bake until the turkey is cooked through, about 15 minutes depending on how thick the cutlet is.
Garnish with the pimiento strips.

This is one of my favorite low fat recipes. Very easy to prepare but it has some great flavor!

1 chicken, cut into pieces
2 garlic cloves
1 1/2 teaspoons olive oil
3 teaspoon rosemary
1/3 cup orange juice
salt & pepper, to taste

Preheat the oven to 450 degrees F. Remove the skin from the chicken. Rub each piece of chicken with garlic then rub with olive oil. Sprinkle with rosemary. Place into a baking dish. Pour in orange juice. Cover and cook for 30 minutes. Flip chicken and cook uncovered for about 15 minutes longer or until cooked through.

Serves 4-6

Nutrition Facts: 165 calories; 5 g fat; 86 mg cholesterol; 80 mg sodium; 28 g protein

This recipe is one of my favorites when I’m looking for a quick fresh side dish.

1 1/2 cups chopped zucchini
1/4 cup chopped onion
1 teaspoon fresh basil, minced
1/8 teaspoon garlic powder
1 tablespoon butter
1/3 cup chopped tomato
1/4 cup shredded cheddar cheese

In a skillet, saute the zucchini, onion, garlic powder and basil in butter for about 5 minutes. Stir in the tomato and cheese. Cook over medium heat for about 2 minutes or until the cheese is melted.

Serves 2

Nutrition: 75 calories, 3 g fat, 13 mg cholesterol, 141 mg sodium, 7 g carbohydrates, 2 g fiber, 7 g protein

I enjoy a fresh pesto sauce now and again. For my birthday this year, my girlfriend Katie took me into Manhattan for dinner and a show. We ate at this nice little Italian restaurant. For our appetizer we ordered fresh tomato and mozzarella. They served it with a little drop of pesto that was just amazing. The aroma was heavenly!

Earlier this week I shared a recipe for Chicken Portobello which called for some pesto. A few of my readers have asked for a healthy pesto recipe, so here it is!

1 cup fresh basil, firmly packed
1/2 cup parsley
1/4 cup freshly grated Parmesan or Romano cheese
2 Tbs pinenuts
2 garlic cloves
1/4 cup olive oil
1 tomato, seeded
2 Tbs chicken broth

1 Place all ingredients into a food processor and blend to desired consistency (either chopped or smooth). Refrigerate or freeze until ready to use.

2 One generous serving is 1/4 cup. Mix into hot pasta or spoon onto grilled fish or chicken. (Lemon juice may be added to taste).

Nutritional Analysis:
Calories 100; Fat 9 g; Cholesterol 2 mg; Sodium 155 mg; Protein 2 g; Carbohydrate 2 g; Fiber 2 g.

Servings: 8

It’s always good to have some fresh appetizer and snack ideas instead of the standard chips and dip. This Chicken-Artichoke Spread is low in fat, carbohydrates and cholesterol.

1 (14-ounce) can artichoke hearts, drained
2 (4-ounce) skinned, boned chicken breast halves
1/2 cup minced green onions
3 small garlic cloves, minced
1 cup plain low-fat yogurt
2 tablespoons light mayonnaise
1/4 cup grated fresh Parmesan cheese
2 teaspoons Worcestershire sauce
3 drops hot sauce
1/8 teaspoon paprika
Cooking spray

Preheat oven to 350 degrees F.

Place artichoke hearts in food processor, and process until finely chopped. Spoon into a bowl, and set aside.

Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and cook 4 minutes on each side or until chicken is done. Remove chicken from skillet, and let cool. Cut chicken into 1-inch pieces, and set aside.

Recoat skillet with cooking spray, and add onions and garlic. Saute 2 minutes or until tender. Place chicken and onion mixture in food processor; process until finely ground. Add yogurt, mayonnaise, cheese, and sauces, and pulse until well-blended. Add chicken mixture to artichokes; stir well.

Spoon mixture into a 1-quart baking dish coated with cooking spray, and sprinkle with paprika. Bake mixture at 350 degrees F for 25 minutes or until heated. Serve spread warm or cold with French bread or crackers.

Yield: 4 cups (serving size: 1/4 cup)

CALORIES 45 (26% from fat); FAT 1.3g (sat 0.4g); PROTEIN 5.2g; CHOLESTEROL 11mg; CALCIUM 55mg; SODIUM 102mg; FIBER 0.1g; CARBOHYDRATE 3.3g

Everyone talks about file sharing, but how about recipe sharing? I recently found this collection of 945 low fat and low carb recipes available for a free download. No strings attached, I swear! I know it can get boring having the same tasteless health foods, so I was happy to find this collection of mouth watering, guiltless recipes.

LINK: Download 945 Low Fat & Low Carb Recipes
**Requires a BitTorrent Client

Please Note, this download is a .torrent file and can be downloaded with the following free software applications:

Bit Torrent | Azureus | uTorrent

What is a .torrent/BitTorrent file?

BitTorrent is a peer-to-peer file sharing (P2P) communications protocol. BitTorrent is a method of distributing large amounts of data widely without the original distributor incurring the entire costs of hardware, hosting and bandwidth resources. Instead, when data is distributed using the BitTorrent protocol, each recipient supplies pieces of the data to newer recipients, reducing the cost and burden on any given individual source, providing redundancy against system problems, and reducing dependence on the original distributor.

Did that sound too complicated? Torrent is not much different than using programs like Limewire.

http://thepiratebay.org/tor/3788793

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