Chicken Whole Meal Casserole

(makes 8 servings)

olive oil cooking spray

2	whole boneless, skinless chicken breasts, about 8 ounces (480 g) each, halved

4	boneless, skinless chicken thighs, about 4 ounces (240 g) each

8	small red potatoes, about 1 pound (960 g) total, scrubbed and quartered

8	ounces (480 g) fresh mushrooms, quartered

1	large onion, 8 ounces (480 g), thinly sliced

4	cloves garlic, peeled and thinly sliced

8	dried apricot halves

8	dried pitted prunes

1/2	tablespoon (7.5 ml) crushed dried thyme

1/2	teaspoon (2.5 ml) crushed dried rosemary

freshly ground pepper

1	tablespoon (15 ml) olive oil

1	small navel orange, washed and thinly sliced crosswise

1	large lemon, thinly sliced and seeds removed

1. Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a large baking pan with cooking spray.
2. Rinse chicken pieces; remove and discard any visible fat. Pat chicken pieces dry with paper towels.
3. Arrange chicken in the prepared pan and surround with potatoes and mushrooms. Scatter onion and garlic cover chicken and vegetables. Sprinkle with thyme, rosemary, and pepper. Drizzle the olive oil over all. Arrange orange and lemon slices on top. Cover the pan tightly with aluminum foil and bake for 45 minutes, uncovering the pan during the last 5 minutes of baking time.
4. Serve at once.

Meat and Mushroom Pub Pies

(makes 4 servings)

1/2	frozen puff pastry sheet (one-fourth of a 17 1/4-ounce, 525 g, package), defrosted

1	pound (480 g) ground beef sirloin

6	ounces (180 g) mushrooms, sliced

1 1/2

cups frozen chopped onion

2	teaspoons (10 ml) crushed dried thyme

2	tablespoons (18 g) all-purpose flour

1 1/2

cups (360 ml) fat-free low-sodium canned beef broth

1	tablespoon (15 ml) bottled steak sauce

1/2	cup (72 g) frozen peas, rinsed with cold water and drained

1. Preheat oven to 450°F (230°C), Gas Mark 8. On a lightly floured surface, roll out pastry to 6-inch (15 cm) square. Using a sharp knife, cut into twelve 1/2-inch strips.
2. In a heavy skillet over medium-high heat, brown beef, mushrooms, and onion until beef is no longer pink, about 5 minutes. Sprinkle mixture with thyme and flour. Add beef broth and steak sauce; cook, stirring, for 5 minutes. Stir in peas. Spoon mixture into individual casserole dishes about 5 inches (12.5 cm) in diameter.
3. Arrange two pastry strips in a wide X over each casserole. Place a third strip across the center. Press overhangs firmly to sides of casseroles to seal.
4. Bake until pastry is puffed and golden brown, about 12 minutes.

Roasted Tomatillo Salsa

(makes 2 cups)

8	fresh tomatillos, husks removed

1	jalapeño chile pepper, stem and seeds removed

olive oil cooking spray

grated zest and juice of 1 lemon

1. Preheat oven to 350°F (180°C, Gas Mark 4).
2. Place the tomatillos and jalapeño on a small baking sheet. Lightly spritz with cooking spray. Roast for 20 to 25 minutes, until tomatillos are golden and soft.
3. Transfer tomatillos and jalapeño to a food processor. Process until smooth. Add the lemon zest and juice. Pulse again to mix.
4. Use 1 1/2 cups of the salsa as directed above. Refrigerate the remaining salsa to use over grilled fish or chicken.

Vegetable Omelet Pie

(makes 6 servings)

1	small eggplant, 6 ounces (180 g) stem removed and cut into 1/2-inch (1.25 cm) dice

olive oil cooking spray

1/4	teaspoon (1.25 ml) salt (optional)

2	teaspoons (10 ml) olive oil

1	small onion, thinly sliced

1	clove garlic, minced

1	large plum tomato, 6 ounces (180 g) seeded and chopped

2 to 3

fresh shiitake mushrooms, thinly sliced

2	small red potatoes, 4 ounces (120 g) cooked in their jackets and cut into 1/2-inch (1.25 cm) dice

5	large eggs or 1 1/4 cups (300 ml) liquid egg substitute

5	large egg whites

1/4 to 1/2

teaspoon (1.25 to 2.5 ml) freshly ground pepper

2	tablespoons (30 ml) finely minced fresh herbs such as basil, flat-leaf parsley, chives, chervil, or thyme

1/4	cup (30 g) shredded reduced-fat Swiss cheese

2	scallions, white part and 1 inch (2.5 cm) green, thinly sliced

1. Preheat broiler. Place the eggplant in a single layer in a small baking pan. Lightly coat eggplant with cooking spray and sprinkle with salt. Broil, stirring once or twice, until just tender, about 5 minutes. Reset oven to 425°F (220 °C), Gas Mark 7.
2. Heat olive oil in a large, ovenproof nonstick skillet over medium heat. Add onion, garlic, half of the tomato, and the mushrooms. Cook, stirring, until onions are cooked, about 5 minutes and liquid has evaporated. Add potatoes and continue to cook for 1 minute. Transfer vegetables to a bowl and stir in eggplant. Using a paper towel, wipe out skillet. Lightly coat the skillet with cooking spray.
3. In a large bowl, whisk together the egg, egg whites, and pepper. Whisk in herbs and cheese. Add the reserved vegetables to the egg mixture, stirring to evenly mix.
4. Return the skillet to the stove over low heat. Pour in the egg-vegetable mixture, stirring gently to evenly distribute the vegetables. Cook 6 to 8 minutes, until the underside is light golden and the top is starting to firm.
5. Transfer skillet to the oven and bake until the top is puffed and golden brown, about 10 minutes. Remove from the oven and invert onto a large serving platter. If desired, cover and chill for 30 minutes to 1 hour before serving at room temperature or cold.
6. Garnish with remaining chopped tomatoes and scallions. To serve, cut into 6 wedges.

Easy Pizza

(makes 1 serving)

1/2	of an English muffin

2	tablespoons (30 ml) low-sodium tomato sauce

1/8	teaspoon (0.65 ml) crushed dried basil

1/8	teaspoon (0.65 ml) crushed dried oregano

2	tablespoons (14 g) shredded part-skim mozzarella cheese

1. Preheat broiler. Place English muffin on a small baking sheet.
2. Spread tomato sauce over top of muffin. Sprinkle with basil and oregano. Top with cheese.
3. Broil until cheese is brown and sauce is bubbly. Eat at once.

Fresh Vegetable Pizza

(makes 4 servings)

2	4-ounce (120 g) fresh pizza bread shells

olive oil vegetable spray

1/2	teaspoon (1.25 ml) garlic powder, or to taste

1/2	cup (120 g) grated part-skim mozzarella cheese

2	button mushrooms, thinly sliced

1	small yellow summer squash, 3 ounces (90 g), thinly sliced

1	plum tomato, 3 ounces (90 g), thinly sliced

1/2	green bell pepper, 3 ounces (90g), chopped

2	tablespoons (18 g) fresh basil chopped

1	tablespoon (30 g) grated Parmesan cheese

1. Preheat oven to 450° F (230°C), Gas Mark 8.
2. Place the pizza shells on a pizza stone or heavy non-stick cookie sheet.
3. Lightly coat shells with cooking spray and sprinkle each shell with 1/8 teaspoon of the garlic powder. Sprinkle each shell with 1/4 cup mozzarella cheese. Arrange the mushroom slices around the outside of the shell. Cover the shell with squash slices and then, tomato slices and bell pepper. Top with fresh basil, the remaining garlic powder, the remaining mozzarella cheese, and the Parmesan cheese. Coat again with cooking spray.
4. Bake for 12 -15 minutes until vegetables are cooked and cheeses have melted. Cut in half and serve immediately.

Grilled Chicken Pizza

(makes 8 servings)

1	10-ounce (300 g) tube refrigerated pizza dough

cornmeal

1	teaspoon (5 ml) crushed dried oregano

1/2	teaspoon (2.5 ml) crushed dried basil

8	ounces (240 g) cooked chicken breast, chopped

1/2	cup (124 g) reduced-fat, low-sodium jarred marinara sauce

2	tablespoons (30 ml) finely chopped onion

2 to 3

fresh mushrooms, thinly sliced (optional)

1	tablespoon (15 ml) freshly grated Parmesan cheese

1/4	cup (30 g) shredded part-skim mozzarella cheese

1. Open the dough package and on a lightly floured surface, roll out to roughly form a 10-inch (25 cm) circle. Place the crust on a cookie sheet which has been lightly sprinkled with cornmeal. Using your fingers, pat dough to desired shape and thickness.
2. Transfer pizza to the prepared grill (see above). Grill for about 3 minutes, until the top of the dough puffs and the underside is crisp and lightly browned. Using a large metal spatula, turn the crust over. Brush the cooked top with olive oil and sprinkle with oregano and basil.
3. In a medium bowl, combine the cooked chicken, marinara sauce, and onion. Spread mixture over the top side of the crust. Arrange mushrooms on top (if using). Top with Parmesan cheese and sprinkle on the mozzarella, covering the top evenly.
4. Continue to grill for another 4 to 5 minutes, until the pizza is cooked through, the dough lightly browned, and the cheese melted. To insure even cooking, use tongs to rotate the pizza two or three times during the cooking period, taking care not to knock off the topping.

Pizza Pockets

(makes 4 servings)

1	10-ounce (330 g) can refrigerated pizza dough

1/4	cup (60 ml) jarred pizza sauce

1	cup (112 g) part-skim shredded mozzarella cheese

1/4	cup (15 g) reduced-fat ricotta cheese

1	teaspoon (5 ml) crushed dried oregano

vegetable cooking spray

1. Open dough can and place on a work surface. Roll out and cut two 6-inch (15 cm) circles. Rework scraps, roll out, and cut out another two 6-inch circles for a total of 4 circles. Discard remaining scraps.
2. Place the dough circles on the work surface. Spread each circle with 1 tablespoon pizza sauce to within 1/4 inch of the edge. Place 1/4 cup (28 g) of the mozzarella cheese near the center of each circle. Top each with 1 tablespoon (15 g) ricotta cheese and sprinkle with 1/4 teaspoon (1.25 ml) oregano.
3. Dampen the edges of each circle with a little water. Fold circles in half, enclosing the cheese filling. Crimp the edges by pressing down with the tines of a fork along the edge. Cut two small slits in the top for steam vents. Cover and refrigerate until ready to bake.
4. Preheat oven to 425°F (220°C), Gas Mark 7.
5. Lightly coat a baking sheet with cooking spray. Place pizza pockets on prepared baking sheet. Bake until golden brown, about 10 minutes.
6. Allow to cool for a few minutes before eating.