Apple & Cranberry Crumble

5 cups thinly sliced peeled apples
1 cup fresh cranberries
2 tablespoons granulated sugar replacement
1/2 teaspoon apple pie spice or ground cinnamon
1/2 cup quick-cooking rolled oats
3 tablespoons packed brown sugar
2 tablespoons wholemeal flour
2 tablespoons heart healthy spread (Butter replacement)
Directions
Preheat oven to 375 degrees F. In a 2-quart baking dish, combine apples and cranberries. In a small bowl, stir together granulated sugar replacement and 1/2 teaspoon apple pie spice. Sprinkle over fruit mixture in baking dish; toss to coat.

In a small bowl, combine oats, brown sugar, flour, and 1/2 teaspoon apple pie spice. Using a pastry blender, cut in butter until crumbly. Sprinkle oat mixture evenly over apple mixture.

Bake for 30 to 35 minutes or until apples are tender. Serve warm.

Nutritional Value

Calories 189
Protein(gm)2
Carbohydrate(gm)37
Fat, total(gm)5
Cholesterol(mg)11
Saturated fat(gm)3
Dietary Fiber, total(gm)4
Sodium(mg)45

Braised Chicken Balsamico
Braised chicken in a balsamic tomato sauce.

Ingredients
6 boneless skinless chicken breasts
1 pinch black pepper
1 tsp. garlic salt
2 tbsp. extra virgin olive oil
1 medium onions , thinly sliced
1/2 cup balsamic vinegar
14 1/2 oz. canned unsalted diced tomatoes
1 tsp. dried basil
1 tsp. ground oregano
1 tsp. dried rosemary
1/2 tsp. ground thyme

Directions
1 Season chicken breasts with black pepper and garlic salt to taste.
2 In large skillet, heat olive oil over medium, add onion and chicken breasts, cook until browned.
3 Add tomatoes and balsamic vinegar. Gently turn chicken to coat. Add basil, oregano, rosemary and thyme.
4 Reduce heat to low, simmer until chicken is no longer pink and juices run clear when pierced with fork, about 15 minutes.

Prep Time: 10 minutes 10 minutes
Cook Time: 20 minutes 20 minutes
Difficulty: INTERMEDIATE

Nutrition Facts
Amount Per Servings
Makes 6 Servings
Calories 203.4
Total Carbs 7.8g
Dietary Fiber 1.4g
Sugars 6.1g
Total Fat 6.2g
Saturated Fat 1.1g
Unsaturated Fat 5.1g
Potassium 364.2mg
Protein 27.1g
Sodium 264.7mg

I know what you're thinking: who eats soup in the summer? I do! I love soup, and I eat it almost every day for lunch. I am always trying to find ways to eat more fish too, and this recipe is really good. I add asparagus, broccoli, or fresh spinach with the tomatoes and broth to add some color and some veggies. Also, I use tilapia, but any fish will do.

Mediteranean Fish Soup
4 oz orzo
1/2 cup onion, chopped
2 cloves garlic, minced
2 TBSP olive oil
1 tsp fennel seed
4 cups no salt added canned tomatoes
2 cups low sodium chicken broth
1/2 tsp black pepper
12 oz fish, cut into 1 inch cubes

Cook orzo according to package directions. Drain and set aside. Saute onion, garlic, and fennel until onion is tender. Add tomatoes, broth, and pepper. (this is when I add asparagus, broccoli, or spinach). Reduce heat and simmer for 10 min. Add fish and simmer until fish is cooked, about 5 minutes. Divide orzo among 4 bowls. Ladle soup over pasta.

192 calories
144 mg sodium

They all sound all so good yummie....my husband has been doing the cooking for us.....I hope it's ok to print out these so I can give them to him. I hope
Anyway thank you guys

Oh, yes, B, I think it's fine to print them out. Minor4th has several wonderful recipes that I love that I've printed out. Her Black Bean and Corn Salad is a favorite, and I love her Italian Sausage Soup, and Chicken Taco Soup. The Chicken Taco Soup is make in the crock pot and is soooo easy and yummy, too. Can you tell that I like soup????

Grilled Garlic Zucchini
Lemon juice and garlic add great flavor to grilled zucchini.

Ingredients
3small zucchini
2 tbsp olive oil
2 tbsp fresh lemon juice
2medium garlic cloves , finely minced
1/4 tsp black pepper , coarsely ground
1 pinch salt
1 cooking spray

Directions
1 Peel zucchini, and cut lengthwise into thin matchstick pieces.
2 In medium-sized bowl, combine oil, lemon juice, garlic, pepper, and salt.
3 Toss zucchini with garlic mixture, and let stand for 10 minutes.
4 Lightly coat the grill with cooking spray, and preheat to medium.
5 Place zucchini on piece of foil and transfer foil to grill.
6 Cook 4-5 minutes, or until tender-crisp.

Nutrition Facts
Makes 4 servings
Amount Per Serving

Calories 84.3
Total Carbs 4.2 g
Dietary Fiber 1.0 g
Sugars 1.7 g
Total Fat 7.2 g
Saturated Fat 1.0 g
Unsaturated Fat 6.3 g
Potassium 241.4 mg
Protein 1.1 g
Sodium 35.5 mg

Prep Time: 15 minutes
Cook Time: 5 minutes
Posted on 06/12/12, 12:06 pm

Picante Lime Chicken
Spicy chicken in salsa, mustard and lime juice marinade.

Ingredients
1/2 cup salsa , chunky
1/4 cup dijon mustard
2 tbsp fresh lime juice
1 1/2 lb boneless skinless chicken breasts (6 split breasts)
2 tbsp butter
6 tbsp plain yogurt, whole milk
1medium limes , sliced into segments

Directions
1 In shallow nonporous dish or bowl, combine salsa, mustard, and lime juice. Mix well.
2 Add chicken, cover dish, refrigerate. Marinate at least 30 minutes.
3 Melt butter in large skillet over medium heat.
4 Remove chicken from marinade, add to skillet. Transfer remaining marinade to small saucepan.
5 Saut, turning frequently, until browned on all sides.
6 While chicken is cooking, boil remaining marinade in saucepan for 4 to 5 minutes.
7 Add boiled marinade to chicken, saute another 3 to 5 minutes or until chicken juices run clear and marinade is beginning to glaze.
8 Remove chicken and place on serving platter.
9 Increase heat to high and boil marinade for 1 minute.
10 Spoon marinade over chicken and top each breast with 1 tablespoon yogurt and 1 lime wedge before serving.

Prep Time: 40 minutes
Cook Time: 15 minutes
Difficulty: EASY

Nutrition Facts
Total Carbs 5.6 g
Calories 205.3
Dietary Fiber 0.4 g
Sugars 1.5 g
Total Fat 5.8 g
Saturated Fat 3.1 g
Unsaturated Fat 2.7 g
Potassium 420 mg
Protein 30.3 g
Sodium 34.7 mg

Hello Richie,

About the Picante Lime Chicken -- I couldn't figure out what we are suppose to do with the other 5 tbsp. of yogurt. I suspect that it should be added to the marinade, but am not sure.

Minor4th

As a kid I grew up eating Campbells Tomato soup. I haven't eaten it in years because the sodium content is in the stratosphere. Here is a recipe that is a good substitute.

Tomato Soup - Makes a lot

4 tablespoons butter substitute or 3 tablespoons oil + 1/2 teaspoon butter flavor
2 tablespoon all-purpose flour or equivalent
1 - 12 oz can no salt added tomato paste mixed with 4 cans of water
1 cup milk (skim)
1/4 cup sugar (or less to taste)
1/4 teaspoon salt or use Bragg's Liquid Aminos, to taste

1. In a saucepan over medium heat, melt butter or oil. Add flour; stir to form a smooth paste. Gradually add tomato paste/water combo and milk, stirring constantly; bring to a boil. Cook and stir for 2 minutes or until thickened. Add sugar and salt.

Cheers,
Minor4th

Simple Garlic & Lemon Salad Dressing ....

This is an easy salad dressing for all salads. It's healthy, nutritious and scrummy!

2 x large cloves of Garlic
6 x tbsp extra virgin olive oil
8 x tbsp lemon juice
black pepper to taste

Mix the oilve oil and lemon juice together. Crush the garlic and mix well. Add black pepper to taste. Mix together thoroughly until it forms a complete yellowy mixture. Pour on your salad.

You can also add chopped chillies of flakes, rosemary, basil - anything you like! The above is a basis for your dressing.