Stuffed Chicken Parmesan

6 boneless skinless chicken breasts (about 5 oz each)

1 box (10 oz) Cascadian Farm organic frozen spinach, thawed, well drained

2 oz 1/3-less-fat cream cheese (Neufchâtel), softened

1/4 cup shredded Parmesan cheese

1/2 teaspoon dried basil leaves

1 clove garlic, finely chopped

1/4 cup fat-free egg product

12 stone-ground wheat crackers, crushed (about 1/2 cup)

1 teaspoon dried basil leaves

1/2 teaspoon pepper

1 cup Muir Glen® organic Italian herb pasta sauce

1/4 cup shredded mozzarella cheese (1 oz)

Directions
1. Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/4 inch thick.
2. In medium bowl, mix spinach, cream cheese, Parmesan cheese, 1/2 teaspoon basil and the garlic until blended. Spread about 1 tablespoon spinach mixture over each chicken breast; roll up tightly. If necessary, secure with toothpicks.
3. In small shallow bowl, place egg product. In another small shallow bowl, mix cracker crumbs, 1 teaspoon basil and the pepper. Dip each chicken breast into egg product; coat with crumb mixture. Place seam side down in baking dish.
4. Bake uncovered 20 minutes. Pour pasta sauce over chicken; sprinkle with mozzarella cheese. Bake 10 to 15 minutes longer or until thermometer inserted in center of chicken reads 165°F. Remove toothpicks from chicken before eating.

Nutritional Information
1 serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol 100mg; Sodium 450mg; Total Carbohydrate 10g (Dietary Fiber 2g); Protein 38g % Daily Value Vitamin A 80%; Vitamin C 2%; Calcium 15%; Iron 15% Exchanges 1/2 Starch, 0 Other Carbohydrate, 0 Lean Meat, 5 Very Lean Meat, 1 1/2 Fat Carbohydrate Choices 1/2

Apple Custard Pie

pastry for 1 pie
3 to 4 Granny Smith or other tart green apples, peeled, cored and halved
4 Tbsp flour
3/4 cup sugar
1 egg, beaten
1 1/4 cup evaporated milk
1/2 tsp cinnamon
1/4 tsp nutmeg

1. Preheat oven to 450.
2. Mix 2 Tbsp flour and 1/4 c of sugar. Spread evenly on bottom of pie shell.
3. Place an apple half, rounded side down, in the centre of the pie shell, then place remaining apple halves (also rounded sides down) around it. Depending on the size of apples, you may need between 6 and 8 apple halves to fill the shell.
4. Beat the egg with a fork. Add the evap milk and beat for a minute. Pour mixture into the shell, over the apples. You may not need all the mixture, depending on the depth of your pie shell. Leave about a 1/4" from the rim of the shell.
5. Mix the remaining sugar and flour with the cinnamon and nutmeg. Sprinkle mixture over the apples and custard.
6. Bake at 450 for 10 minutes, then reduce heat to 325 and bake on middle rack for 30-45 minutes or until knife inserted into custard near centre of pie comes out clean.

Roasted Apple & Prosciutto Wedges

1/4 c brown sugar
1 Tbsp dry breadcrumbs
1/2 tsp freshly ground pepper
2 apples, peeled, cored and cut into eights (Cortland, Fuji or Honeycrisp)
16 thin slices prosciutto

1. Preheat oven to 425.
2. In small bowl, combine brown sugar, breadcrumbs and pepper.
3. Dip apple wedges in sugar mixture, turning & pressing to coat completely. Wrap a piece of prosciutto around each apple wedge and secure by skewering with a toothpick.
4. Place on parchment-paper-lined baking sheet & bake for 8 to 10 minutes, or until prosciutto is slightly crisp and sugar has carmalized.

Vegetarian Morrocan Stew - Anka

Very filling, can be served on it's own or over rice, quinoa or your favourite grain!
60 Minutes to Prepare and Cook

Ingredients
-3 Tbsp olive oil
-1.5 Chopped Onion
-3 cloves of garlic
-3 medium potatoes
-1 cup green beans
-1 red pepper
-3 cups vegetable stock/broth
-20oz can of plum tomatoes or 10 extra ripe plum tomatoes
-1 tbsp ground cumin
-1 tsp cinnamon
-0.5 tsp tumeric
-0.5 tsp ginger
- 1 tin of chick peas
-0.5 cup black olives (pitted, sliced)
-0.5 cup apricots
-0.5 cup prunes
-0.25 cup raisins
-3 Tbsp lemon juice
-0.5 cup sliced or slivered toasted almonds

Directions
1) Over medium heat, saute oil, onions and garlic in a large soup/stew pot.
2) Add Potatoes, Beans and Pepper, cook for 5 Mins.
3) Add Stock, Tomatoes and spices.
4) Boil uncovered for 20 minutes (add more stock, or water if needed), stir occasionally.
5) Add Artichokes and the rest of the ingredients EXCEPT lemon juice and almonds.
6) Continue boiling for 5 mins
7) Remove from heat, add lemon juice
8) Garnish with toasted almonds, and serve!

Number of Servings: 10

Hearty Fish Chowder (Sue Bayly)

1/2 cup chopped onion
butter to fry onion in
4 pieces precooked bacon broken into bits
2 tbsp flour
½ cup sliced or shredded carrots
½ cup sliced celery
2 cups cubed raw potatoes
~2 cups boiling water
1 bayleaf (optional, &/or 1 clove, &/or ½ tsp dillweed or ¼ tsp thyme)
1 lb fresh or frozen fish fillets, cubed (e.g. cod, pollack, haddock or other thick fish)
~1.5 cups milk (or partially substitute ½ cup dry white wine, &/or 1 cup half&half cream)
salt to taste (may not need much as the bacon is usually quite salty)
dash of white pepper (optional)

Sauté onion in butter until tender adding precooked bacon towards the end. Stir in flour and add potatoes, celery, carrots, desired herbs, and enough boiling water to cover the vegetables. Simmer until vegetables are half-cooked. Add fish and simmer until it flakes easily with a fork (5-10 minutes; but add fish earlier if it’s not thawed). Add milk and heat gently until warmed through. Optionally, some of milk can be replaced by dry white wine (½ cup) and/or half-and-half cream (e.g. 1 cup).

Makes ~6 servings.

Fudge Brownies (Bonnie Stern) - recommended by Marie-Andrée

½ cup cocoa
1 cup flour
1 tps baking powder
½ tps salt
2 tbps unsalted butter, at room temperature
1 ½ cup of sugar (I will try Splenda the next time)
2 egg whites
½ cup unsweetened apple sauce
1 tps vanilla

Pre-heat oven at 350F.
Sift cocoa, flour, baking powder and salt in a medium bowl.
In a large bowl, beat together butter and sugar. Whisk in egg whites, apple sauce and vanilla.
Stir flour mixture into wet mixture just until combined.
Line bottom of an 8-inch square baking pan with parchment paper. Pour batter into pan and bake for 35 to 40 minutes. Cool in pan. Cut into squares.

PS You can add ½ cup of dry cherries or a handful (or 2) of Skor pieces for a different twist.

Black Bean Soup - Marie-Andrée

2 cans (15oz) sodium-reduced black beans
1 can (14.5 oz) dices tomaotes in juice
2 coups water
2/3 cup diced celery
2/3 cup chopped onion
2 tps finely chopped seeded jalapeno pepper (optional)
1 tps minced garlic
1tps ground cumin
Black pepper to taste
Red pepper flakes to taste

Combine ¾ of the beans, ½ of the tomatoes and water in large pot. Bring to simmer on medium heat. Puree with immersion blender until mostly smooth.
Add remaining ingredients. Cover the pot and simmer on low heat foor 20-25 minutes (until vegetables are tender.

6 servings; 102 cal, 1 g fat, 7g fiber