VEGETARIAN CHILI

PASTA

HOLIDAY SPECIALS

TORTELLINI SALAD

VEGETARIAN CHILI

In a large cooking pot warm olive oil over medium heat. Add onions and garlic and cook, stirring occasionally, until soft, about 5 minutes.
Add chili powder, cumin, oregano, and dried peppers. Cook for about a minute more. Add tomatoes, broth, hominy, and kidney and black beans and bring the mixture to a boil. Reduce heat to low and simmer, partially covered, for about 25 minutes. Season with salt and pepper to taste. Remove from the heat.
Scoop the solids out of the soup pot and mash in a flat bowl with a fork. Return the mixture to the pot and continue to simmer for about 10 minutes.
To serve, ladle the chili into bowls and garnish with a dab of sour cream and a sprinkle of cilantro. Serve with lime wedges for garnish.

ORIENTAL CHICKEN

(Serves 4)

4 tablespoons white wine, divided
1 large clove garlic, minced
1 tablespoon low-sodium soy sauce
1 teaspoon honey
1/2 teaspoon grated lemon peel
1 packet Sweet ‘N Low® granulated sugar substitute
1/4 teaspoon ground ginger
1/4 teaspoon paprika
4 chicken cutlets (about 1 pound)
Few grains ground black pepper
1 teaspoon sesame seeds
1 teaspoon cornstarch
Chopped green onion and fresh parsley for garnish

In shallow 1-1/2-quart micro-proof dish, combine 1 tablespoon wine, soy sauce, garlic, honey, lemon peel, Sweet ‘N Low, ginger and paprika. Add chicken and turn to coat. Cover and refrigerate several hours.
To promote even cooking, tuck under any thin ends of chicken. Spoon marinade over chicken. Sprinkle with pepper and sesame seeds. Cover tightly with wax paper. Cook on medium-high power 6 to 8 minutes or just until cooked through, turning dish if chicken appears to be cooking unevenly. Remove chicken to serving dish and keep warm.
In glass measuring cup, stir together cornstarch and remaining 3 tablespoons white wine; stir into drippings in dish. Cook, uncovered, on high power 1 to 2 minutes or until sauce thickens slightly. Pour over chicken. Sprinkle with green onion and parsley.

Per serving: 170 calories

GINGERED TURKEY STIR FRY

Marinade

1 egg white, slightly beaten
2 teaspoons cornstarch
2 teaspoons soy sauce
1 teaspoon sugar
1/2 teaspoon white pepper
2 turkey tenderloins (8 to 10 oz. each), cut into 1/8-inch strips

Sauce

1 cup ready-to-serve chicken broth
1 tablespoon cornstarch
1 tablespoon soy sauce
8 cups water
3 cups coarsely chopped bok choy
3 oz. fresh snow pea pods (1 cup)
1 tablespoon grated fresh gingerroot
1 clove garlic, minced
2 medium carrots, thinly sliced diagonally (1 cup)
1 1/2 oz. fresh shiitake mushrooms, stems removed and thinly sliced (1 cup)
1 small onion, cut in half lengthwise and thinly sliced (1/2 cups)

Combine marinade ingredients in medium mixing bowl. Add turkey strips, stirring to coat. Cover in plastic wrap. Chill. In small mixing bowl, combine sauce ingredients. Set aside.Bring water to boil over high heat in 4-quart saucepan. Immerse bok choy and pea pods in water for 30 to 40 seconds, or until color brightens. Remove with slotted spoon.Drain well. Set aside.Heat 12-inch nonstick skillet over medium-high heat. Add turkey mixture. Cook for 3 to 5 minutes, or until meat is no longer pink, stirring constantly. Remove turkey from skillet.Add gingerroot and garlic to same skillet. Stir in bok choy, pea pods, carrots, mushrooms and onion. Cook for 3 to 5 minutes, or until onion is tender crisp, stirring constantly.Return turkey to skillet. Cook for 1 to 2 minutes, or until hot, stirring constantly. Add sauce. Cook for 1 to 2 minutes, or until sauce is thickened and translucent, stirring constantly.
Serve over hot cooked rice or Japanese curly noodles, if desired.

Per serving: 150 calories

POTATO & ONION FRITTATA

This recipe is for an Italian dinner omelet that goes well with a spinach salad to make a complete meal. Once again, the more-fattening ingredients have been replaced. Each serving now contains about 220 calories, with 9 grams of fat.

(Serves 4)

3 Tbs. Olive Oil (divided)
2 medium Red Potatoes, halved, then thinly sliced
2 large Red Onions, halved, then thinly sliced
3/4 tsp. Salt (divided)
Black Pepper to taste
1 clove garlic, minced
4 whole Eggs
4 Egg Whites
3 Tbs. fresh Parsley or Basil, chopped

Heat two tablespoons of the olive oil in a 9- or 10-inch ovenproof non-stick skillet over medium heat. Add sliced potatoes, onions, and 1/4 teaspoon of the salt to the warmed oil, and cook the vegetables, stirring often, for about 15 minutes. Transfer the vegetables to a large mixing bowl and stir in the minced garlic. Let the mixture cool for about 20 minutes; wipe the skillet clean.
Whisk the eggs, egg whites, parsley or basil, and the remaining 1/2 teaspoon of salt in a medium- sized mixing bowl. Pour the egg mixture over the cooled vegetables and stir to blend.
Pre-heat the oven broiler. Add the remaining tablespoon of olive oil to the skillet and warm the oil over a medium-low heat setting. Pour in the egg and vegetable mixture, shaking the skillet a bit to evenly distribute the contents. Cook until the edges are set and the frittata is browned on the bottom, usually about 8 minutes.
Place the skillet under the broiler and cook until the top of the frittata is just set, about two or 3 minutes. Loosen the edges of the frittata and slide onto a serving plate. Cut into 4 equal wedges and serve warm.