Crab Cakes

You know when you're eating a great crab cake: Chunks of meaty crab accented with ingredients hand-picked to bring out the crustacean's sweet and briny flavour almost melt in your mouth. Here's how you can make a batch at home. Repeat with us: Toss, pat, fry ...toss, pat, fry; no overmixing allowed. Then, and only then, will your delightful cakes reach that impeccable balance between tender center and crunchy exterior.
Hold that thought, and walk with us through the steps to crab-cake mastery. You start by mixing together everything but the crab. When that's all well combined, carefully toss the crabmeat with the mayonnaise mixture, just until the meat is moistened. Bring your bowl of potential crab cakes to the stove, heat your pan, and start forming. Shape them by gathering the mixture into a ball in your hand. Pat the ball into a patty. Then press on bread crumbs. To get evenly sized cakes, scoop the crabmeat mixture into your hand with a half-cup measure.
If you'd rather go freehand, just scoop up an amount that looks right to you, shape into a cake, and cook as directed. (Make sure they're about 1/2 inch thick so cakes will be cooked through by the time they're browned.)
As you finish forming each cake, lower it gently into the hot pan. When the cakes are fried to a nice toasty color (about the shade of a pancake), serve them with the Tartar Sauce we provide (recipe below), your favorite cocktail sauce, mustard, or just a wedge of fresh lemon

Prep time: 25 minutes
Cook: 6 minutes

Ingredients:

• 1 6- to 8- oz. pkg. fresh or frozen lump crabmeat or one 6- ounce can crabmeat, drained, flaked, and cartilage removed
• 1 egg, slightly beaten
• 6 tablespoons fine dry bread crumbs
• 2 tablespoons finely chopped carrot
• 2 tablespoons finely chopped celery
• 1 tablespoon finely chopped green onion (green part only; chop and set aside the white part for the Tartar sauce (see recipe below)
• 2 tablespoon mayonnaise or salad dressing
• 3/4 teaspoon dry mustard
• 1/4 teaspoon bottled hot pepper sauce
• 2 tablespoon cooking oil
• Lemon wedges (optional)
• 1 recipe Tartar Sauce

How to make:

1. Thaw crabmeat in the refrigerator, if frozen; drain. In a medium mixing bowl combine egg, 4 tablespoons of the bread crumbs, the carrot, celery, onion, mayonnaise, dry mustard, salt, and hot pepper sauce. Gently stir in crabmeat just until combined. With wet hands, gently shape mixture into four 1.2-inch-thick patties, about 3 1/2 inches in diameter.
2. Place remaining crumbs in a shallow dish. Coat both sides of the patties with crumbs.
3. In a large skillet heat oil over medium heat. Add crab cakes. Cook about 3 minutes on each side or until golden brown and heated through. Serve immediately with lemon wedges, if desired, and Tartar Sauce. Makes 4 servings. *When using canned crabmeat, omit the e1/4 teaspoon salt.

Tartar Sauce:
In a small bowl stir together 1/2 cup mayonnaise, 1 tablespoon chopped celery leaves, 1 tablespoon sweet or dill pickle relish, 1 tablespoon capers, and 1 tablespoon chopped white ends of green onions.

1. To keep the crab intact, add it last so you'll have lots of big savory chunks to bite into.
2. Pat lightly into shape; cakes will seem too crumbly at this  stage, but cooking will firm them up.
3. The crabmeat is already cooked, but the eggs aren't, so keep cakes on the heat until they are a nice golden brown. An instant-read thermometer should reach 160 degree F with the tip of the probe inserted sideways into the cake.

Nutrition facts per cake and 1 tablespoon Tartar Sauce: 298 calories, 26 g total fat (4 g saturated fat), 119 mg cholesterol, 560 mg sodium, 7 g carbohydrate, 0 g dietary fiber, 11 g protein.
Daily values: 25% vit. A, 3% vit. C, 7% calcium, 6% Iron.

Apple-Stuffed Chicken Breasts

Tart apples and sweet apricot preserves jazz up these chicken breasts.

Prep time: 15 minutes
Bake time: 45 minutes
Yield: 4 servings

Ingredients:

• 3 teaspoons butter, divided
• 1/4 cup finely diced onion
• 1 (Granny Smith) apple, peeled and grated (about 2/3 cup)
• 1 tablespoon apricot preserves
• 1/4 teaspoon salt
• 1/8 teaspoon cinnamon
• 2 bone-in full chicken breasts

How to make:

1. Heat oven to 375 degrees F. In saucepan, melt 2 teaspoons butter over high heat. Stir in onion and cook 3 minutes. Stir in apple, apricot preserves, salt, and cinnamon. Cook 2 minutes, stirring frequently. Cool 5 minutes.
2. Peel skin off chicken breast, leaving it attached at wing joint. Place half of apple mixture on each breast; fold skin back over filling and secure with toothpick. Melt remaining 1 teaspoon butter and brush over tops of chicken breasts. Place in baking pan, and bake 45 minutes.
3. Let chicken rest 10 minutes. Peel breast meat away from bone and slice.

Nutrition per serving: 414 calories, 55 g protein, 17 g fat, 7 g carbohydrate, 31 mg calcium, 1 g fiber.

Patwork Pie

Let your child help you cut the patch-work pieces of dough for these savory pies while you make the filling.

Prep time: 12 minutes
Bake time: 30 minutes
Yield: 8 servings


Ingredients:

• 3 tablespoons butter
• 1/3 cup all-purpose flour
• 1/4 teaspoon each pepper and thyme
• Pinch nutmed
• 2 cups chicken broth
• 1/2 cup half-and-half
• 1 package (1 lb.) frozen Italian style mixed vegetables, defrosted
• 2 1/2 cups cubed cooked chicken
• 1/2 (15 oz.) package refrigerated piecrust (1 crust)

How to make:

1. Heat oven to 400 degrees F. In a large saucepot, melt butter over medium-high heat. Stir in flour, pepper, thyme, and nutmeg. Cook, stirring, for 3 minutes. Whisk in chicken broth and half-and-half. Bring to a boil, and cook over medium-high heat, whisking constantly for 3 minutes. Stir in mixed vegetables and chicken. Divided mixture among 8 one-cup baking dishes, or spoon into 2-quart baking dish.
2. Unfold pie crust; use fluted pastry wheel or pizza cutter to cut pastry into randomly shaped pieces. Place pieces over top of filling, overlapping edges to create a patchwork pattern. Bake 30 minutes, or until pastry is golden brown.

Nutrition per serving: 272 calories, 10 g protein, 15 g fat, 21 g carbohydrate, 23 mg calcium, 2 g fiber.

Honey Drumsticks

Made for little hands, these sweet drumsticks will have everyone licking their fingers.

Prep time: 5 minutes
Cook time: 30 minutes
Yield: 6 servings

Ingredients:

• 1/4 cup honey
• 1/4 cup ketchup
• 1 teaspoon soy sauce
• 2 teaspoons grated fresh ginger
• 10 chicken drumsticks

How to make:

1. Heat oven to 400 degree F. Line large bakin pan with aluminium foil.
2. In bowl, combine honey, ketchup, soy sauce, and ginger. Add drumsticks and toos to coat. Place drumsticks on baking pan, and bake 30 minutes.

Nutrition per serving: 148 calories, 14 g protein, 6 g fat, 9 g carbohydrate, 8 mg calcium, 0 g fiber.

Five-Minute Burritos

You can make this versatile dish with cooked pork, beef, or turkey.

Prep time: 2 minutes
Cook time: 3 minutes
Yield: 4 servings

Ingredients:

• 4 large flour tortillas
• 1 can (15.5 oz.) black beans, rinsed and drained.
• 1 cup cooked white rice
• 2 cups cooked shredded chicken
• 1/2 cup diced ripe avocado
• 1/4 cup shredded carrot
• 1/2 cup shredded cheddar cheese, divided
• 1/2 cup salsa, divided
• Sour cream (optional)
• Salsa (Optional)

How to make:
     Divide black beans, rice, chicken, avocado, and carrot among the center of flour tortillas. Sprinkle with 1 tablespoon each cheddar cheese and salsa. Foid tortillas sides over mixture, microwave on high 1 minute. Sprinkle tortillas with 1 tablespoon each remaining cheese and salsa. Microwave 1 minute longer, or until cheese melts. Serve with sour cream and salsa, if desired.

Nutrition per serving (without sour cream and additional salsa): 513 calories, 34 g protein, 17 g fat, 54 g carbohydrate, 209 mg calcium, 6 g fiber.

Oven-Fried Chicken

This crispy chicken has all the flavor of pan fried --but with far less fat.

Prep time: 15 minutes
Cook time: 40 minutes
Yield: 6 servings

Ingredients:

• 1 cup buttermilk
• 1/2 teaspoon hot red-pepper sauce
• 1 chicken (3 to 3 1/2 lbs.) cut into 8 pieces
• 1/2 cup plain dry bread crumbs
• 1/3 cup cornmeal
• 3/4 teaspoon poultry seasoning
• 3/4 teaspoon salt
• Vegetable cooking spray

How to make:

1. Heat oven to 425 degree F. Line baking pan with aluminium foil, and spray with vegetable cooking spray.
2. Combine buttermilk and pepper sauce in reseable plastic bag. Remove skin from all chicken pieces except wings. Put chicken in bag, seal, and shake to coat. Refrigerate 10 minutes or up tp 2 hours. Combine bread crumbs, cornmeal, poultry seasoning, and salt in shallow bowl. Drain chicken and dredge in crumb mixture.
3. Place coated chicken pieces on prepared baking pan, and spray well with vegetable cooking spray. Bake 20 minutes, spray again (do not turn chicken), and bake 20 minutes more. Let cool 10 minutes.

Nutrition per serving: 210 calcium, 25 g protein, 7 g fat, 9 g carbohydrate, 51 mg calcium, 1 g fiber.

Sweet-And-Sour Stir-Fry

This classic stir-fry has a kid-friendly twist --a sweet and tangy sauce that's made with ketchup.

Prep time: 15 minutes
Cook time: 15 minutes
Yield: 4 servings

Ingredients:

• 2 cups broccoli florets
• 1 cup sliced carrots
• 1 can (8 oz.) pineapple chunks in juice
• 1/3 cup ketchup
• 1 tablespoon cornstarch
• 1 tablespoon sugar
• 1 tablespoon teriyaki sauce
• 2 garlic cloves, chopped
• 2 teaspoons vegetable oil
• 3/4 lb. boneless, skinless chicken tenders, halved
• 1 cup sliced red pepper

How to make:

1. In bowl, combine broccoli, carrots, and enough boiling water to cover. Let stand 3 minutes. Drain vegetables well. 
2. Drain juice from pineapple reserving 1/3 cup. Set chunks aside. In small bowl, stir together pineapple juice, ketchup, cornstarch, sugar, teriyaki sauce, and garlic.
3. In large nonstick skillet, heat oil over medium-high heat. Add chicken and red pepper; stir fry until chicken browns, about 4 minutes. Stir in carrots and broccoli; cook 2 minutes.
4. Restir pineapple-juice mixture, and pour into skillet. Cook 1 minute. Add pineapple chunks. Stir-fry 3 minutes or until vegetables are crip-tender.

Nutrition per serving:  226 calories, 22 g protein, 4 g fat, 27 g carbohydrate, 53 mg calcium, 3 g fiber.

PO-TACOS

Hearty and versatile, potatoes are a good source of complex carbohydrates, iron, and potassium --nutrients that growing bodies need for energy. And there are lots of delicious varieties to try. Here's one of the example of healthy potato recipes you can make at home.

Ingredients:

• 2 teaspoons vegetable oil
• 1 small onion, chopped
• 1 lb. ground turkey
• 1 carrot, peeled and grated
• 2 garlic cloves, minced
• 1 cup water
• 1 can (6 oz.) tomato paste
• 2 tablespoons mild chili powder
• 1/2 teaspoons salt
• 8 medium potatoes, baked
• 1/2 cup shredded cheddar cheese
• Shredded lettuce
• Diced tomato

How to make:

1. In large skillet, heat oil over medium-high heat. Add onion and cook until softened, about 5 minutes. Add ground turkey, and break up with a fork. Stir carrot and garlic, and continue cooking until meat is cooked through, about 8 minutes. Stir in water, tomato paste, chili powder, and salt. Heat to boiling, stirring constantly. Reduce heat to low, and simmer 15 minutes.
2. Meanwhile, cut top off hot potatoes, and scoop out some of the flesh. Spoon taco mixture into potatoes, and top with cheese, lettuce, and tomato. Makes 8 servings.

Mediterranean Chicken Pie

This savory Moroccan dish, traditionally called bisteeya, offers the rich flavors of North Africa. Two precooked chickens are enough for 2 pies; it's easiest to pull the meat from the bone while the chicken is still warm.

Prep time: 30 minutes
Bake time: 25 minutes
Yield: 6 servings per pie

Ingredients:

• 1 cup sliced almonds
• 1/4 cup plus 2 tablespoons confectioners' sugar
• 1 teaspoons cinnamon
• 1 tablespoons olive oil
• 2 cups chopped onion
• 1 teaspoon ground coriander
• 1 package (10 oz.) shredded carrots (2 1/2 cups)
• 1 1/4 cups reduced-sodium chicken broth, divided
• 5 cups shredded cooked chicken
• 1/2 cup golden raisins
• 1 teaspoons black pepper
• 16 phyllo sheets (17"x12")
• 6 tablespoons butter, melted

How to make: 

1. Heat oven to 425 degree F. In bowl of food processor fitted with metal blade, process almonds, 1/4 cup confectioners' sugar, and cinnamon for 30 seconds. Set aside.
2. In large skillet, heat oil over medium-high heat. Add onion and cook 5 minutes, or until softened. Add coriander; cook 1 minute. Stir in carrots and 3/4 cup broth; cook 2 minutes, until carrots softened. Transfer to large bowl; stir in chicken, raisins, salt, and pepper.
3. Place 2 sheets of phyllo in a round 8" cake pan, with dough overhanging sides. Brush dough inside pan with butter. Place 6 more sheets in pan, spoke-wheel fashion, 2 at a time (doubled), buttering between sheets of phyllo sheets covered to prevent them from drying out.
4. Sprinkle 1/4 cup almond mixture over phyllo in bottom of pan. Spoon half of chicken mixture into pan, top with 1/4 cup almond mixture, and pour 1/4 cup broth over almonds. Fold overhanging dough over pie filling, buttering between sheets of phyllo. Repeat with remaining ingredients to make the second pie in another 8" round cake pan. Wrap 1 pie tightly in plastic wrap and freeze.
5. Bake 25 minutes, or until golden brown. Let rest 5 minutes in pan, flip onto serving plate, and sprinkle remaining 1 tablespoon confectioners' sugar over pie.

Nutrition per serving: 347 calories, 21 g protein, 17 g fat, 28 g carbohydrate, 52 mg calcium, 2 g fiber.

To heat: Thaw pie overnight in refrigerator. When ready to bake, remove plastic wrap and follow directions in step 5.

BBQ-Pork Sandwiches

This is a perfect dinner to freeze and reheat - it's kid-pleasing flavors actually improve over time.

Prep time: 5 minutes
Cook time: 25 minutes
Yield: 8 servings

Ingredients:

• 1 tablespoon vegetable oil
• 1 large onion, chopped
• 1 tablespoon mild chili powder
• 1 teaspoon dry mustard
• 1/8 teaspoon ground cinnamon
• 1 cup ketchup
• 1/4 cup honey
• 1/4 cup orange juice
• 2 tablespoons apple-cider vinegar
• 1 pkg (2lbs.) pork tenderloin, trimmed and thinly sliced
• 8 sandwich buns
• Coleslaw (optional)
• Pickles (optional)

How to make:

1. In 3-quart saucepan, heat oil over medium-high heat. Add onion and cook, stirring occasionally, until softened and lightly browned, about 8 minutes. Stir in chili powder, dry mustard, add cinnamon. Cook 1 minute. Add ketchup, honey, orange juice, and vinegar. Bring mixture to a boil and add sliced pork tenderloin. Reduce heat to low and simmer, stirring occasionally, for 15 minutes.
2. Place half of BBO-pork mixture in a resealable container; cool to room temperature, cover, and place in freezer. Place 4 sandwich buns in resealable storage bag, and store in freezer.
3. Divide remaining BBQ pork among remaining sandwich buns, and serve with coleslaw and pickles, if desired.

Nutrition per serving: 364 calories, 30 g protein, 9 g fat, 43 g carbohydrate, 62 mg calcium, 2 g fiber.

To reheat: Defrost BBQ pork in refrigerator overnight. Reheat mixture in saucepan over medium-low heat, or microwave until heated through. Defrost sandwich buns to room temperature.

Mini Meat Loaves with Ketchup Glazes

These individual-size loaves are a great instant meal for busy families. Keep several in the freezer to reheat for dinner, or slice up for lunch-box sandwiches.

Prep time: 15 minutes
Bake time: 40 minutes
Yield: 8 meat lovers

Ingredients:
1. Meat Loaves:

• 2 lbs. lean ground round beef
• 1 small onion, finely chopped
• 2 packets (98 oz. each) instant oatmeal, regular flavor
• 2 large eggs
• 3/4 cup ketchup
• 1/2 cup low-fat milk
• 2 tablespoon Worcestershire sauce
• 1 teaspoon salt

2. Glaze:

• 1/3 cup ketchup
• 3 tablespoons light-brown sugar

How to make:

1. Heat oven to 375 degrees F. In large bowl, mix together meat, onion, instant oatmeal, eggs, ketchup, milk Worcestershire sauce, and salt until well-combined. Divided meat mixture into 8 servings and shape into individual loaves. Place meat loaves in a 9" x 13" baking pan.
2. Prepare glaze: In a small bowl, blend together ketchup and brown sugar. Brush tops and sides of meat loaves; bake 35 to 40 minutes, or until a meat thermometer registers 160 degree F when inserted into center of loaves. Let cool 10 minutes.
3. Serve 4 meat loaves with mashed potatoes, if desired. Cool remaining meat loaves for 25 minutes. Wrap individually in plastic wrap or waxed paper and freeze.

Nutrition per serving: 379 calories, 25 g protein, 21 g fat, 21 g carbohydrate, 71 mg calcium, 1 g fiber.

To reheat: Place meat loaves in a pan, and thaw in refrigerator overnight. Unwrap and bake 15 minutes in 350 degree F oven, or microwave loaves just until heated through.

Vegetable Manicotti

Our speedy, healty version of a classic. By adding extra liquid to the dish, we've eliminated the need to cook the shells before stuffing them.

Prep time: 20 minutes
Bake time: 55 minutes
Yield: 14 manicottis

Ingredients:

• 2 teaspoons olive oil
• 1 yellow squash, chopped
• 1 medium zucchini, chopped
• 1 15oz. container part-skim ricotta cheese
• 1 1/2 cups shredded provolone or mozzarella, divided
• 1/4 cup grated Parmesan cheese 
• 2 large eggs
• 1 tablespoon chopped fresh parsley
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 14 pieces (8 oz. box) manicotti, uncooked
• 1 jar (26 oz.) marinara sauce
• 1 cup water

How to make:

1. In large skillet, heat oil over medium heat. Add squash and zucchini. Cook, stirring. Until vegetables are browned, about 8 minutes. Cool 5 minutes.
2. In large bowl, combine ricotta, 1 cup provolone, Parmesan, eggs, parsley, salt, and pepper. Transfer cheese mixture to a large resealable storage bag. Push mixture toward one corner and twist bag closed. Make a 3/4" cut in a corner of bag, and squeeze filling into each pasta tube.
3. In bowl, combine marinara sauce and water. Spread 2/3 cup each into two 2-quart baking dishes, arranging in a single layer. Top with remaining marinara sauce.
4. Cover 1 pan with foil and bake 45 minutes. Remove foil and sprinkle with 1/4 cup provolone cheese. Bake 10 minutes, or until cheese melts.
5. Cover remaining dish tightly with double layer plastic wrap and freeze.

Nutrition per manicotti: 207 calories, 11 g protein, 9 g fat, 20 g carbohydrate, 215 mg calcium, 1 g fiber.

To reheat:  Thaw in refrigerator overnight. Remove plastic wrap, cover with foil, and follow baking directions in step 4.

Double-Stuffed Baked Potatoes

Oblong russets are a good choice for double baking. The brown skin crisps nicely, and the flesh has flaky texture that freezes well.

Prep time: 25 minutes
Cook time: 30 minutes if using a microwave, 75 minutes if using a standard oven
Yield: 8 servings

Ingredients:

• 8 russet or baking potatoes (about 3/4 lbs. each)
• 8 slices bacon
• 1 bunch green onions, sliced
• 4 cups cooked broccoli florets
• 2/3 cup reduced-fat sour cream
• 3 tablespoons butter
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup shredded cheddar cheese

How to make:

1. Heat oven to 400 degrees F. Prick potatoes several times with fork. Place in microwave oven, four at a time; cook 18 to 22 minutes. If using a standard oven, bake 60 minutes, or until potatoes are softened and cooked through. Let cool 15 minutes.
2. While potatoes are baking. Cook bacon in a large skillet over high heat until crisp, about 7 minutes. Transfer bacon to paper-towel-lined plate; crumble. Remove all but 1 tablespoon. Bacon drippings from skillet. Add onion and cook until softened, about 1 minute; cool.
3. Slice open skin from each potato; carefully scoop out pulp, leaving shell intact. Place pulp in a large bowl, mash, and stir in bacon, onion, broccoli, sour cream, butter, salt, and pepper.
4. Stuff potato shells with vegetable mixture. Sprinkle tops of potatoes with cheese. Place 4 potatoes in oven and bake 15 minutes, or until cheese melts and potato is heated through. Store remaining potatoes in container with lid and freeze.

Nutrition per serving: 422 calories, 13 g protein, 14 g fat, 63 g carbohydrate, 118 mg calcium, 7 g fiber.

Note: To reheat, thaw potatoes in refrigerator overnight. Place in baking pan, and cook 25 minutes in a 350 degree F oven, or microwave until heated through.

Creamy Parmesan Twice-Baked Potatoes

We microwaved the potatoes and used a Parmesan-peppercorn salad dressing in this easy version of twice-baked potatoes. Reheat the stuffed potatoes in the oven for a crispy top, but if you're short on time, just pop them in the microwave.

Prep time: 20 minutes
Cook time: About 25 minutes
Makes: 4 main-dish servings
Ingredients:

• 4 medium baking potatoes (about 10 ounces each)
• 1/2 cup bottled creamy Parmesan with cracked peppercorn salad dressing
• 1 green onion, sliced
• 1/4 cup grated Parmesan cheese
• Green-onion tops (optional)

How to make:

1. Pierce potatoes with fork in several places. Place potatoes on paper towel in microwave oven. Cook potatoes on High 10 to 12 minutes or until fork-tender, turning potatoes over once halfway through cooking; cool slightly.
2. Meanwhile, preheat oven to 450 degrees F. In medium bowl, mix salad dressing and sliced onion; set aside.
3. When potatoes are cool enough to handle, slice each potato lengthwise in half. With spoon, carefully scoop out flesh from each potato half, leaving 1/4-inch-thick shell and making sure potato-skin shells are intact. Place flesh in bowl with dressing mixture. Place shells on small cookie sheet.
4. With potato masher or fork, mash potato mixture in bowl until almost smooth. Spoon mashed-potato mixture into shells; sprinkle with parmesan.
5. Bake potatoes 12 to 15 minutes or until heated through and golden on top. Arrange potatoes on bed of green-onion tops if you like.

Each serving: About 420 calories, 8 g protein, 61 g carbohydrate, 18 g total fat (4 g saturated), 5 g fiber, 4 mg cholesterol, 440 mg sodium. 

Kitchen tip: You can also make Horradish & Cheddar Twice-Baked Potatoes with this recipe above. Prepare recipe as above, except in Step 2, substitute 1/2 cup Shredded Cheddar cheese for the Parmesan.
Each serving: About 370 calories, 10 g protein, 62 g carbohydrate, 10 g total fat (6 g saturated), 6 g fiber, 30 mg cholesterol, 135 mg sodium. 

Hoisin Short Ribs

Serve the gravy from these scrumptious ribs over white rice or egg noodles.

Prep time: 25 minutes
Cook time: 1 hour and 50 minutes
Yield: 6 servings
Ingredients:

• 1 tablespoon vegetable oil
• 4 lbs. beef short ribs, cut into 3" pieces and trimmed of excess fat
• 1 large onion, chopped
• 4 garlics cloves, chopped
• 2 tablespoon grated ginger
• 2 cans (14.5 oz. each) beef broth
• 1/2 cup hoisin sauce
• 2 tablespoon honey
• 3 tablespoon red-wine vinegar
• 1/4 teaspoon crushed red pepper
• 1 package (8 oz.) carrot sticks (or 4 large carrots, cut into sticks)
• Sliced green onion (optional)

How to make:

1. In large Dutch oven, heat oil over medium heat. Add ribs in batches, and brown. Transfer browned ribs to large bowl. Remove and discard all but 1 tablespoon cooking liquid. Add onion and cook 3 minutes. Add garlic and ginger, and cook 1 minute. Transfer ribs back to Dutch oven.
2. Heat oven to 375 degrees F. Add broth, hoisin sauce, honey, vinegar, and red pepper to Dutch oven. Heat to boiling. Cover, then transfer to oven. Bake until tender, about 1 1/2 hours.
3. Transfer ribs to a roasting pan, and keep warm in oven set at low. Skim fat off cooking liquid, and transfer back to Dutch oven. Heat to boiling and cook 5 minutes. Add carrots and cook until mixture thickens, about 6 minutes longer.

Nutrition per serving: 420 cal.; 31 g pro.; 19 g fat; 27 g carb.; 33 mg calcium; 2 g fiber.

Kitchen tip: In Step 3, transfer cooking liquid to a large glass measuring cup and place in freezer for 20 minutes. As it cools, the fat will rise to the top, making it easier to skim off.

Saffron Seafood Chowder

Serve our simple, elegant chowder with slices of toasted French bread.

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 6 servings

Ingredients:

• 2 teaspoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 cans (14.5 oz. each) reduced-sodium chicken broth
• 3/4 lb. small red potatoes, quartered
• 1/4 teaspoon saffron threads
• 1 lb. skinless salmon fillet, cut in 1 1/2" pieces
• 1/2 lb. sea scallops, halved
• 1/2 lb. shrimp, peeled and cleaned
• 2 large plum tomatoes, diced
• 1 cup frozen peas
• 1/2 teaspoon grated orange peel
• 1/4 cup half-andhalf

How to make:

1. In large nonstick skillet, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add garlic and cook 30 seconds. Stir in chicken broth, potatoes, and saffron, and bring to a boil. Reduce heat to medium-low, and simmer until potatoes are tender, about 15 minutes.
2. Stir in salmon, scallops, shrimp, tomatoes, peas, and orange peel, and cook 5 minutes. Stir in half-and-half and serve.

Nutrition per serving: 293 cal.; 32 g pro.; 12 g fat; 12 g carb.; 62 mg calcium; 3 g fiber.

Kitchen tip: Add a little variety by substituting cod, grouper, or monkfish.

Veggie-and-Chickpea Stew

This protein-rich vegetarian dinner goes perfectly with a crisp green salad.

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 6 servings

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 carrots, peeled and diced
• 1 celery stalk, diced
• 2 garlic cloves, minced
• 1/2 heaping teaspoon crushed rosemary
• 1/4 teaspoon thyme
• 1 bay leaf
• 1 cup water
• 2 tablespoon tomato paste
• 2 cans (15 oz. each) chickpeas
• 1 package (12 oz.) fresh broccoli-cauliflower mix

How to make:

1. In large saucepan, heat oil over medium-high heat. Add onion and cook until soft, about 5 minutes. Add carrot, celery, garlic, rosemary, thyme, and bay leaf, and cook 5 minutes more.
2. Stir in water, tomato paste, and chickpeas with liquid, and cook 10 minutes. Discard bay leaf. Remove 1 cup of mixture from pot and puree in blender; stir back into stew.
3. Reduce heat to medium-low, and stir in broccoli and cauliflower. Cook until vegetables are crisp-tender, about 7 minutes.

Nutrition per serving: 233 cal.; 9 g pro.; 4 g fat; 42 g carb.; 90 mg calcium; 6 g fiber.

Kitchen tip: To prepare stew ahead of time, follow recipe through Step 2, cover, and refrigerate until ready to serve. Then increase cooking time in Step 3 by 10 to 15 minutes.

Mediterranean Lamb Saute

This Greek- Inspired meal goes from stovetop to table in less than 30 minutes.

Prep time: 5 minutes
Cook time: 20 minutes
Yield: 4 servings

Ingredients:

• 4 lamb steaks, trimmed and sliced into 1/2" slices (about 1 to 1/4 lbs. trimmed meat)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 teaspoon olive oil, divided
• 1 small red onion, cored and sliced
• 2 garlic cloves, minced
• 1 teaspoon Greek seasoning (McCormick's)
• 2 medium zucchini, quartered lengthwise and sliced
• 1 red pepper, sliced
• 1 1/4 cups chicken broth
• 1/4 cup crumbled feta cheese

How to make:

1. In medium bowl, mix together lamb slices, salt, and pepper, and set aside.
2. In large nonstick skillet, heat 2 teaspoon oil over medium-high heat. Add onion and cook until soft and lightly browned, about 4 minutes. Add garlic and Greek seasoning, and cook 30 seconds more. Increase heat to high, and add zucchini and red pepper; cook, stirring frequently, for 3 minutes. Stir in broth and cook until zucchini is tender, about 5 minutes. Transfer to serving bowl, and wipe skillet clean.
3. Heat remaining 2 teaspoon oil in skillet over high heat. Add lamb and cook, stirring occasionally, until lamb is browned on all sides and cooked through, about 3 minutes. Return vegetable mixture to skillet and heat through. Transfer to serving bowl and springkle with feta cheese.

Nutrition per serving: 267 cal.; 26 g pro.; 15 g fat; 8 g carb.; 85 mg calcium; 1 g fiber.

Kitchen tip: To save time, substitute a package of ready-to-serve stir-fry or frozen assorted veggies for zucchini and red pepper.

Snowy-Day Chilly

Kids love our southwestern-style chili after a day of winter fun. Serve with corn bread fresh from the oven.

Prep time: 10 minutes
Cook time: 25 minutes
Yield: 6 servings
Ingredients:

• 1 tablespoon vegetable oil
• 1 small onion, chopped
• 1 small green pepper, chopped
• 1 tablespoon cumin powder
• 1 teaspoon chili powder
• 1 can (14.5 oz.) reduced-sodium chicken broth
• 1 can (14.5 oz.) diced tomatoes seasoned with jalapeno peppers
• 1 can (15 oz.) black beans, rinsed and drained
• 1 can (15 oz.) kidney beans, rinsed and drained
• 1 pork tenderloin (1 lb.), thinly sliced
• 2 teaspoon paprika
• 1/4 teaspoon salt
• 1 can (7 oz.) corn kernels, drained
• Cilantro, chopped (optional)

How to make:

1. In large saucepan, heat vegetable oil over medium-high heat. Add onion and green pepper, and cook until vegetables soften, about 4 minutes. Add cumin and chili powder. Cook 1 minute. Stir in chicken broth, diced tomatoes, black beans, and kidney beans. Heat to medium-low, and simmer 10 minutes.
2. In medium bowl, combine pork, paprika, and salt. Stir pork and corn into saucepan with bean mixture. Cook 10 minutes, or until pork is cooked through. Divide mixture among bowls, and garnish with Cilantro, if desired.

Nutrition per serving: 281 cal.; 26 g pro.; 8 g fat; 28 g carb.; 73 mg calcium; 9 g fiber.

Kitchen tip: You can easily double this recipe for larger crowds. For convenience, use a 28 oz. can of each bean and a 15 oz. can of corn (or a 10 oz. package of frozen corn), and double the remaining ingredients. Happy trying :)