INGREDIENTS

   *1/4 cup plum sauce
   *1/4 cup hoisin sauce
   *1 tsp. hot chili garlic sauce
   *12 ounce pork tenderloin, ready to cook

DIRECTIONS

• Set the oven to 450 degrees F preheat settings. Set the rack on the top third portion of the ovem. Blend the sauces in a small bowl and put the tenderloin over a fooil-lined baking sheet with shallow sides. Tuck the narrow end under the tenderloin to prevent it from drying. Season the tenderloin with salt and pepper. Coat a generous amount of plum sauce mixture.
• Set for uncovered roasting for about 25 minutes or until the tenderloin is cooked. Take it out of the oven and leave it to stand for about 5 minutes. Slice and serve. 

INGREDIENTS

   *2 Tbsp. peach jam, preferably sweetened with fruit juice
   *2 Tbsp. reduced-sodium soy sauce
   *2 Tbsp. water
   *1/2 tsp. cornstarch
   *1 1/2 tsp. dark toasted sesame oil
   *8 oz. pork tenderloin, cut into thin strips
   *1 Tbsp. finely minced fresh ginger root
   *1 1/2 tsp. canola oil
   *1 cup chopped red bell pepper
   *1 cup chopped green bell pepper
   *1 cup chopped yellow bell pepper
   *1 can (8 oz.) sliced water chestnuts, rinsed and drained
   *2 firm apples, such as Fuji or Gala, cut into 1-inch pieces
   *1/2 cup scallions, thinly sliced
   *Freshly ground black pepper, to taste
   *2 cups steamed brown rice or whole-wheat angel hair pasta

DIRECTIONS

• Blend jam, soy sauce, water and cornstarch in a small bowl. Reserve.
• Prepare a large non-stick skillet. Heat the sesame oil at moderate-high heat settings. Put pork and ginger, stir-frying until the pork becomes brown and cooked thoroughly for about 5 minutes.
• Use a slotted spoon to set the pork and ginger in a bowl. Put some canola oil onto the skillet. Put the peppers, water chestnuts and apples to stir-fry until crisp tender or for about 3 minutes. Place the pork back into the skillet adding the scallions. Stir-fry it for half minute.
• Mix in the jam mixture until recombined and blend into the stir-fry. Continue cooking for about a minute or just until the sauce becomes thick. Add black pepper for seasoning and top over brown rice or whole-wheat pasta.

INGREDIENTS

   *2 tablespoons extra-virgin olive oil
   *1 medium onion, cut in small dice
   *Juice and zest of two limes (divided)
   *3 cloves garlic, peeled
   *2 fresh red chiles (such as jalapenos), seeded and sliced
   *1 bunch fresh cilantro, stemmed and roughly chopped
   *2 1/2 teaspoons ground cumin
   *1/2 teaspoon chili powder
   *1/4 teaspoon chipotle chile powder
   *4 cups vegetable broth (or use Imagine No Chicken brand)
   *1 cup jasmine rice, uncooked
   *2 15-ounce cans pumpkin puree
   *1 14-ounce can black beans, drained and rinsed
   *Salt and pepper
   *6 Tbsp. plain nonfat yogurt (or sour cream)
   *1/2 cup shelled pumpkin seeds (pepitas), toasted

DIRECTIONS

• In a large stockpot set, heat oil over moderate heat. Saute onions until clear then remove from heat.
• Use the bowl of the food processor to mix half of the onions to a smooth texture along with lime zest, garlic, red chiles, half of the cilantro, cumin, chili powder and chipotle powder.
• Put the stockpot back to moderate heat and season with spice paste. Stir until fragrant. Mix in the broth until it comes to a boil. Mix in rice and lower heat. Cover and allow simmering for about 20 minutes or just until the rice is tender.
• Mix in the pumpkin puree, black beans, 1 tablespoon lime juice and the rest of the cilantro. Add salt and pepper to taste and leave it simmering for about 20 minutes. If needed, add more limejuice.
• If the soup is too thick, add more broth or water. Serve hot with garnish of a tablespoon of sour cream or yogurt, adding in several toasted pumpkin seeds.

INGREDIENTS

   *6 Alaska pollock, cod, or sole fillets (4 to 6 oz. each), fresh, thawed or frozen
   *4 teaspoons olive, canola, peanut or grapeseed oil, divided
   *1 white onion, chopped
   *3 cloves garlic, minced
   *1 teaspoon ground cumin
   *1 can (15 oz.) black beans, rinsed and drained
   *1 can (14 oz.) diced tomatoes
   *1 can (4 oz.) mild diced green chiles
   *2 Tablespoons fresh lime juice
   *Salt and pepper, to taste

DIRECTIONS

• Use cold water to rinse off all ice glaze from the frozen Alaska Pollock fillets. Pat it dry using paper towel.
• Over moderate-high heat, place a heavy non-stick skillet. Brush the fillets evenly with 2 teaspoons of oil. Set the fillets over the skillet and cook for about 3 minutes uncovered until browned. Shake the pan from time to time to prevent the fish from burning.
• Flip the fillets and cook covered to a reduced moderate heat. Cook for about 5 more minutes or until the fish is evenly opaque. Take it out of the skillet and maintain warm.
• Use the same skillet to saute the onion and garlic, adding in the rest of the oil at moderate heat for about 5 minutes or until soft. Mix in the cumin and cook for a minute. 
• Add the beans, tomatoes and chiles. Cook covered over low heat for about 10 minutes. Mix in the lime juice and add salt and pepper to taste.
• Top the black bean compote with seafood fillets and serve.

INGREDIENTS

   *1 cup clam juice
   *1/4 cup dry white wine
   *2/3 cup slivered fresh basil
   *2/3 cup sun-dried tomatoes in oil, sliced
   *Salt and pepper, to taste
   *4 Alaska Sole fillets (4 to 6 oz. each), fresh, thawed, or frozen
   *1 Tablespoon butter
   *1 Tablespoon olive, canola, peanut or grapeseed oil
   *Lemon wedges, if desired

DIRECTIONS

• Boil the clam juice and wine in a large non-stick pan. Mix in the basil and tomatoes. One slightly done, sprinkle with salt and pepper. Take it out of heat and leave it warm.
• Use cold water to rinse the ice glaze off the frozen Alaska Sole fillet. Use paper towel to pat it dry. Melt butter and heat together with oil in a non-stick skillet over moderate-high heat. Put the sole fillets and cook for about 3 minutes or until browned. 
• Turn the fillets gently and sprinkle with salt and pepper. Cover tightly and lower heat to moderate settings. Cook for about 3 more minutes or just until the fish is evenly opaque.
• Ladle with sauce on top and serve.

INGREDIENTS

   *6 egg whites
   *3 whole eggs
   *2 Tbsp milk
   *1/4 tsp salt
   *1/4 tsp freshly cracked black pepper
   *nonstick cooking spray
   *8 oz mushrooms, sliced
   *1/2 small onion, chopped
   *1 medium zucchini, sliced into rounds
   *2 oz Gruyere cheese, grated
   *3 Tbsp parmesan, grated
   *1 tsp chopped fresh thyme

DIRECTIONS

• Set the broiler to preheat settings.
• In a mixing bowl, beat the egg whites thoroughly along with eggs, milk, salt and pepper.
• Preheat a 9-inch non-stick oven-proof skillet at moderate heat. Coat it with cooking spray and saute the mushrooms and onions until soft and juices have been reduced.
• Put the zucchini and saute with continuous stirring for about 5 minutes or until tender. Set heat to moderate-low heat. Add the egg mixture, topping over the mushroom and zucchini mixture. Sprinkle it with cheeses and thyme. Cook covered until the frittata is about to set with top still being runny.
• Set the skillet, without cover under the broiler and cook to a golden brown topping for about a minute or two. Take it out of the oven and use a spatula to loosen the slice into a plate.
• Cut into wedges and enjoy!

“This preparation got a healthy combination.”

INGREDIENTS

Tomato Vinaigrette (see recipe below)
1 small unpeeled eggplant, cut into eight 3/4-inch slices (about 1 lb.)
1 1/2 teaspoons fresh basil, chopped (or 1/2 teaspoon dried basil)
1/4 teaspoon salt
2 oz. provolone cheese, cut into strips
Tomato Vinaigrette:
Combine the following ingredients into a bowl:
2 large tomatoes, chopped (about 2 cups)
1 tablespoon fresh basil, chopped (or 1 teaspoon dried basil)
2 tablespoons capers
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
2 teaspoons olive oil
1/2 teaspoon salt
2 cloves garlic, finely chopped
*Eliminate salt to reduce sodium*

DIRECTIONS

• Make Tomato Vinaigrette and set aside.
• Turn oven on to broil.
• Spray a 12-inch nonstick skillet with an ovenproof handle with cooking spray and heat over medium-high heat.
• Spray both sides of eggplant and place in skillet.
• Sprinkle 3/4 teaspoon of basil and 1/8 teaspoon of the salt over eggplant slices.
• Cook eggplant for 5 minutes until tender and remove from heat.
• Arrange provolone cheese over eggplant.
• Place skillet in oven with cheese surface about 3 inches from the heat.
• Broil for about 1 to 2 minutes or until cheese is melted.
• Serve eggplant topped with Tomato Vinaigrette.

“This recipe goes so healthy with an outstanding mixture!”

INGREDIENTS

2 cups fettucini noodles, uncooked (preferably whole wheat)
3 Tablespoons chopped green onion (also called scallions)
2 cups broccoli florets
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/2 teaspoon black pepper
1 can (14.5 ounce) stewed tomatoes
2 teaspoons grated Parmesan cheese

DIRECTIONS

• Cook noodles according to package instructions (do not include oil or salt), and drain.
• Spray a medium skillet with nonstick cooking spray; stir-fry onion and broccoli for 3 minutes over medium heat.
• Add seasonings (but not the Parmesan cheese) and tomatoes; simmer until heated through.
• Spoon vegetable mixture over noodles and top with Parmesan cheese.

“With this mixture it will surely full your appetite, its healthy so try it!”

INGREDIENTS

6 slices whole grain bread – cubed, approximately 6 cups
1 1/2 cups frozen , chopped and cooked broccoli
1 cup cheese, shredded low-fat cheddar
1 Tablespoon minced onion
1 tablespoon minced garlic
1 cup diced, cooked chicken breast
3 eggs
4 egg whites
2 cups nonfat milk

DIRECTIONS

• Place half the bread in a well greased 9×9 inch pan.
• Top with broccoli, cheese, onion, garlic and meat.
• Place remaining bread on top.
• Mix eggs and milk in a bowl.
• Pour egg mixture over bread in pan.
• Cover and then refrigerate overnight or at least 1 hour.
• Bake uncovered at 325 degrees for 1 to 1 1/4 hours, or until center is firm and lightly browned.

“This mixture serves as main dish, it’s healthy and fabulous!”

INGREDIENTS

1/2 pound turkey, lean ground
1 teaspoon paprika
1 can (14 1/2 ounces) tomatoes, crushed
1 can (14 1/2 ounces) chicken broth, reduced sodium
2 cups pasta, bow-tie, uncooked
3 cups frozen vegetables such as carrots, broccoli and cauliflower, thawed
Topping:
1/2 cup chopped fresh or dried parsley
1/4 cup bread crumbs, seasoned, dry
1/4 cup grated Parmesan cheese

DIRECTIONS

• Heat a large nonstick pan over medium heat.
• Add ground turkey and paprika.
• Cook and stir until meat is brown and no longer pink for about 5 minutes.
• Stir in tomatoes, chicken broth and pasta.
• Bring mixture to a boil; reduce heat to medium-low.
• Cover and simmer until pasta is almost tender for about 10-15 minutes; remove lid.
• Place vegetables on top of pasta; replace lid.
• Cook until vegetables are tender, about 5 minutes.
• To Prepare the Tasty Topping:
• Mix parsley, bread crumbs and Parmesan cheese.
• Sprinkle over vegetables in skillet.
• Cover and let sit for 3 minutes before serving.