Glorified Boston Butt

• 1 (3 1/2 to 4 lb) butt roast
• 2 tbsp. vegetable oil
• 1 (10 3/4 oz) Cream of Mushroom soup
• 1/2 cup water
• 1 cup onion, chopped
• 1 tsp. salt
• 1/4 tsp. pepper
• 1/8 tsp. red pepper flakes
• 1 bay leaf
• 1 1/2 lbs. potatoes, quartered
• 4 medium carrots, sliced
• 1 tbsp. Worcestershire sauce

1. Brown roast in hot oil in large Dutch oven. Pour off fat.
2. Combine soup and next 7 ingredients. Pour over roast. Cover and simmer 1 1/2 hours, stirring occasionally.
3. Add potatoes, carrots, and Worcestershire sauce. Cover and simmer 30 minutes or until vegetables are tender. Remove bay leaf.
4. Remove pot roast and vegetables to a serving platter, reserving drippings. Cook pan drippings over medium heat until slightly reduced. Serve gravy with roast.

Comments: Boston Butts were on sale this week so we got an eight pounder and cut it in half for this recipe. I really like the flavor, especially the gravy that it made. It tasted great over the vegetables and pork. The problem with Boston Butts is they have a lot of fat, so you really have to peal a lot of it away. We recently purchased a new stovetop Dutch oven that is really good for recipes like this. It cooks the meat as tender as a slow cooker, but in less than half the time.

Barbecued Turkey Pizza

Prep/Total Time: 20 minutes + standing prep, 25 minutes bake

Yield: 8 servings

• 1 cup water (70 to 80 degrees)
• 2 tablespoons olive oil
• 1 tablespoon sugar
• 1 teaspoon salt
• 3 cups all-purpose flour
• 2 teaspoons active dry yeast
• 3/4 cup barbecue sauce
• 1 1/2 cups cubed cooked turkey breast
• 1/2 cup fresh or frozen corn, thawed
• 1 small red onion, julienned
• 1 small green pepper, julienned
• 1 garlic clove, minced
• 1 cup (4 ounces) shredded park-skim mozzarella cheese
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/4 cup grated Parmesan cheese

1. In a bread machine pan, place the first six ingredients in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
2. When cycle is complete, turn dough onto a lightly floured surface. Punch down; cover and let stand for 10 minutes. Roll dough into a 14-in. circle. Transfer to a 14-in. pizza pan coated with cooking spray; build up edges slightly.
3. Spread barbecue sauce over crust. Layer with half of the turkey, corn, onion, green pepper, garlic and cheese. Repeat layers. Bake at 400 for 25-30 minutes or until the crust is golden brown.

Nutrition: (1 slice) 366 calories, 9 g fat, 4 g saturated fat, 38 mg cholesterol, 663 mg sodium, 52 g carbohydrate, 2 g fiber, 20 g protein.

Comments: This is the first time I’ve tried making pizza and it turned out great. The dough was perfect, and we’ll use that recipe to make other kinds of pizza. We didn’t have cubed turkey breast so I used about 5 chicken tenders that I grilled and chopped up.

Ham Mushroom Fettuccine

Prep/Total Time: 25 minutes

Yield: 6 servings

• 12 ounces uncooked fettuccine
• 3/4 pound fully cooked lean ham, cubed
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1/2 pound fresh mushrooms, sliced
• 1 tablespoon all-purpose flour
• 1/2 teaspoon dried rosemary, crushed
• 1/4 teaspoon pepper
• 1 1/4 cups fat-free evaporated milk
• 1/2 cup frozen peas, thawed
• 2 tablespoons reduced-fat sour cream

1. Cook fettuccine according to package directions. Meanwhile, in a large skillet, sauté ham in oil until lightly browned. Remove with a slotted spoon and set aside. Add onion to skillet; sauté for 4 minutes. Add mushrooms; sauté three minutes longer.
2. Stir in the flour, rosemary and pepper until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add peas and sour cream. Cook 2 minutes longer. Drain fettuccine; stir into the mushroom mixture. Add ham; heat through.

Nutrition: (1 1/3 cups) 334 calories, 8 g fat, 1 g saturated fat, 29 mg cholesterol, 876 mg sodium, 46 g carbohydrate, 3 g fiber, 21 g protein.

Comments: A great way to use up leftover ham and a nice alternative to other fettuccine recipes. We used turkey ham for the recipe.

Oven-Fried Chicken

Prep/Total Time: 10 minutes prep, 40 minutes bake

Yield: 6 servings

• 1/2 cup cornmeal
• 1/2 cup dry bread crumbs
• 1 teaspoon dried tarragon
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon pepper
• 3 egg whites
• 2 tablespoons fat-free milk
• 1/2 cup all-purpose flour
• 6 bone-in chicken breast halves (6 ounces each)
• Refrigerated butter-flavored spray

1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
2. Place in a 15-in. x 10-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until juices run clear.

Nutrition: (1 chicken breast) 248 calories, 2 g fat, 1 g saturated fat, 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber 30 g protein.

Comments: Not a huge fan of oven-fried chicken compared to normal fried chicken. The tastes don’t even compare. This wouldn’t be at the top of the list for low-fat meals to prepare with bone-in chicken breasts.

Refried Bean Enchiladas

Prep/Total Time: 20 minutes prep, 20 minutes bake

Yield: 6 servings

• 2 cups vegetarian refried beans
• 1 cup (8 ounces) 1% cottage cheese
• 1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese, divided
• 1 tablespoon olive oil
• 4 1/2 teaspoons all-purpose flour
• 1 tablespoon chili powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 1/2 cups water
• 1 teaspoon cider vinegar
• 1/2 teaspoon dried minced onion
• 12 flour tortillas (6 inches)

1. In a large bowl, combine the beans, cottage cheese and 1 cup cheddar cheese; set aside. For sauce, in a large nonstick skillet, whisk the oil, flour, chili powder, garlic powder and salt until smooth. Gradually stir in the water, vinegar and onion. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat.
2. Dip both sides of each tortilla into sauce. Place about 1/2 cup bean mixture down the center of each tortilla. Roll up and place seam side down in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Pour remaining sauce over top; sprinkle with remaining cheese. Cover and bake at 350 for 20-25 minutes or until heated through.

Nutrition: (2 enchiladas) 384 calories, 11 g fat, 5 g saturated fat, 22 mg cholesterol, 729 mg sodium, 48 g carbohydrate, 7 g fiber, 24 g protein.

Comments: Another flavorful and delicious vegetarian meal that is easy to make. This is another meal that could be prepared ahead of time.

Pork Chops with Red Cabbage

Prep/Total Time: 30 minutes

Yield: 5 servings

• 5 boneless pork loin chops (4 ounces each)
• 1 tablespoon olive oil
• 1 jar (16 ounces) shredded sweet-and-sour red cabbage, undrained
• 1 can (8 ounces) unsweetened pineapple chunks, drained
• 1 tablespoon minced fresh parsley
• 1 teaspoon dried minced onion
• 1 teaspoon dried oregano
• 1/4 teaspoon coarsely ground pepper
• Dash celery seed
• 1 small onion, peeled and halved

1. In a large nonstick skillet, brown pork chops on both sides in oil. In a bowl, combine the cabbage, pineapple, parsley, dried onion, oregano, pepper and celery seed. Cut each onion half into eight wedges; place over pork chops. Top with cabbage mixture.
2. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until meat juices run clear and onions are tender.

Nutrition: (1 pork chop with 1/2 cup cabbage mixture) 336 calories, 8 g fat, 2 g saturated fat, 57 mg cholesterol, 67 mg sodium, 43 g carbohydrate, 1 g fiber, 23 g protein.

Comments: This complete meal has a lot of sweet and salty taste with the cabbage and pineapple combined with the pork chop. We cut out the bone from our pork loin chops to make them boneless.

Five-Veggie Stir-Fry

Prep/Total Time: 20 minutes

Yield: 4 servings

• 2 tablespoons cornstarch
• 2 tablespoons sugar
• 1/2 teaspoon ground ginger
• 1 cup orange juice
• 1/4 cup reduced-sodium soy sauce
• 2 garlic cloves, minced
• 2 large carrots, sliced
• 2 cups broccoli florets
• 2 cups cauliflowerets
• 4 teaspoons olive oil, divided
• 1 cup quartered fresh mushrooms
• 1 cup fresh or frozen snow peas
• 4 cups hot cooked rice

1. In a small bowl, combine the cornstarch, sugar and ginger. Stir in orange juice, soy sauce and garlic until blended; set aside.
2. In a nonstick skillet or wok, stir-fry the carrots, broccoli and cauliflower in 3 teaspoons oil for 4-5 minutes. Add mushrooms, peas and remaining oil; stir-fry for 3 minutes. Stir orange juice mixture and add to the pan. Bring to a boil; cook and stir until thickened. Serve over rice.

Nutrition: (1 cup) 382 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 648 mg sodium, 74 g carbohydrate, 3 g fiber, 9 g protein.

Comments: A good stir fry minus the meat. We used sugar snap peas instead of snow peas. The orange juice gave it a nice citrus flavor.

Tasty Lentil Tacos

Prep/Total Time: 10 minutes prep, 35 minutes cook

Yield: 6 servings

• 1 cup finely chopped onion
• 1 garlic clove, minced
• 1 teaspoon canola oil
• 1 cup dried lentils, rinsed
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 2 1/2 cups vegetable broth
• 1 cup salsa
• 12 taco shells
• 1 1/2 cups shredded lettuce
• 1 cup chopped fresh tomato
• 1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
• 6 tablespoons fat-free sour cream

1. In a large nonstick skillet, sauté the onion and garlic in oil until tender. Add the lentils, chili powder, cumin and the oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender.
2. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentils slightly. Stir in the salsa. Spoon about 1/4 cup lentil mixture into each taco shell. Top with the lettuce, tomato, cheese and sour cream.

Nutrition: (2 tacos) 361 calories, 12 g fat, 5 g saturated fat, 25 mg cholesterol, 874 mg sodium, 44 g carbohydrate, 12 g fiber, 19 g protein.

Comments: A fun and healthy alternative to the normal taco. We were surprised at the flavor the lentils provided using the homemade seasoning mixture. This recipe is a good one to prepare ahead a time and freeze for later.

Mustard-Glazed Pork Chops

Prep/Total Time: 30 minutes

Yield: 6 servings

• 1/2 cup packed brown sugar
• 1/3 cup Dijon mustard
• 5 tablespoons cider vinegar
• 2 tablespoons molasses
• 1 tablespoon ground mustard
• 6 bone-in pork loin chops (6 ounces each)

1. In a small saucepan, whisk the brown sugar, Dijon mustard, vinegar, molasses and ground mustard until blended. Bring to a boil over medium heat, stirring frequently. Reduce heat; cover and simmer for 2-3 minutes or until thickened.
2. Place pork chops in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray. Top with sauce; turn to coat. Bake, uncovered, at 350 for 18-22 minutes or until juices run clear, basting occasionally.

Nutrition: (1 pork chop) 258 calories, 9 g fat,  3 g saturated fat, 58 mg cholesterol, 397 mg sodium, 25 g carbohydrate, Trace fiber, 21 g protein.

Comments: A delicious barbecue sauce with mustard. We broiled both sides for a couple of minutes to give it more of a crispy topping.

Home-Style Coleslaw

Prep/Total Time: 20 minutes + chilling

Yield: 7 servings

• 8 cups finely shredded cabbage
• 1/2 cup shredded carrot
• 1/3 cup reduced-fat mayonnaise
• 1/3 cup fat-free sour cream
• 1 tablespoon sugar
• 2 teaspoon cider vinegar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

1. In a large bowl, combine cabbage and carrot. In a small bowl, combine the dressing ingredients. Pour over cabbage mixture; toss to coat. Cover and refrigerate for 6-8 hours or overnight.

Nutrition: (2/3 cup) 88 calories, 4 g fat, 1 g saturated fat, 5 mg cholesterol, 292 mg sodium, 12 g carbohydrate, 3 g fiber, 2 g protein.

Comments: We waited just about three hours before cracking it out, but even then it tasted good. I’m sure it will taste even better after sitting overnight. We liked that the dressing was light enough that the cabbage wasn’t drowning in it like a lot of coleslaw. You could actually taste the cabbage and carrots in it.

Breaded Pork Chops

Prep/Total Time: 10 minutes + chilling prep, 25 minutes bake

Yield: 6 servings

• 2 tablespoons all-purpose flour
• 4 egg whites
• 1/2 teaspoon Worcestershire sauce
• 1/2 teaspoon balsamic vinegar
• 1/8 teaspoon hot pepper sauce
• 3/4 cup dry bread crumbs
• 3 tablespoons grated Parmesan cheese
• 1/2 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/4 teaspoon paprika
• 6 boneless pork loin chops (1/2 inch thick and 4 ounces each)
• Refrigerated butter-flavored spray

1. Place flour in a shallow dish. In another shallow dish, beat the egg whites, Worcestershire sauce, vinegar and hot pepper sauce. In a third dish, combine the bread crumbs, cheese, thyme, salt and paprika. Coat pork chops with flour. Dip into egg mixture, then coat with crumb mixture. Place on a plate; cover and refrigerate for 1 hour.
2. Place chops in a 13-in. x 9-in. x 2-in. baking dish coated with cooking spray; spritz chops with butter-flavored spray. Bake, uncovered, at 350 for 25-28 minutes or until juices run clear.

Nutrition: (1 pork chop) 250 calories, 8 g fat, 3 g saturated fat, 74 mg cholesterol, 372 mg sodium, 12 g carbohydrate, 1 g fiber, 29 g protein.

Comments: We broiled the pork chops on each side for a couple of minutes to help make it crispy on the outside. Next time we would cook it in a broiler pan so the juices can drip down. We used pork loin chops with the bone and just cut them out before preparing. We didn’t really care too much for the breading, but the meat was good.

Salsa Potato Salad

Prep/Total Time: 10 minutes+chilling

Yield: 7 servings

• 1/3 cup fat-free mayonnaise
• 2 tablespoons fat-free sour cream
• 1/4 cup salsa
• 1 tablespoon minced fresh parsley
• 3 cups cubed cooked unpeeled potatoes
• 1 celery rib, thinly sliced
• 1/4 cup chopped onion
• 1/2 cup shredded reduced-fat cheddar cheese

1. In a bowl, combine the mayonnaise, sour cream, salsa and parsley. In a large bowl, combine the potatoes, celery and onion. Add dressing and toss to coat. Stir in cheese. Cover and refrigerate for at least 1 hour before serving.

Nutrition: (1/2 cup) 101 calories, 2 g fat, 1 g saturated fat, 8 mg cholesterol, 194 mg sodium, 17 g carbohydrate, 2 g fiber, 4 g protein.

Comments: The salsa helps disguise the fact that this version of potato salad is low fat and besides a light red tint, you don’t even notice its in there. Tasted good after an hour of refrigeration, but tasted even better the next day.

Salsa Chicken Skillet

Prep/Total Time: 25 minutes

Yield: 4 servings

• 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
• 2 teaspoons canola oil
• 1/2 pound fresh mushrooms, sliced
• 1 medium green pepper, chopped
• 3/4 cup chopped onion
• 1/2 cup chopped celery
• 1/2 cup frozen corn, thawed
• 1 garlic clove, minced
• 2 cups salsa
• 2 cups hot cooked rice
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/2 cup reduced-fat sour cream

1. In a large skillet, sauté chicken in oil until no longer pink; drain and set aside. Coat skillet with cooking spray. Saute mushrooms, green pepper, onion, celery, corn and garlic for 6-8 minutes or until vegetables are tender. Add salsa and reserved chicken; heat through. Serve over rice. Top with cheese and sour cream.

Nutrition: (1 1/4 cups over 1/2 cup cooked rice with 1 tablespoon sour cream) 355 calories, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 649 mg sodium, 39 g carbohydrate, 7 g fiber, 29 g protein.

Comments: I thought this dish was delicious and full of flavor. The salsa really added a lot to it since there are no other seasonings involved. I used medium salsa and, again, it was too hot for everybody else’s taste. They would have preferred a mild salsa. Leftovers tasted great even without the rice.

Chicken Jambalaya

Prep/Total Time: Prep 20 minutes, cook 1 hour

Yield: 6 servings

• 3/4 pound boneless skinless chicken breasts, cubed
• 3 cups reduced-sodium chicken broth
• 1 1/2 cups uncooked brown rice
• 4 ounces reduced-fat smoked turkey sausage, diced
• 1/2 cups thinly sliced celery with leaves
• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 2 to 3 teaspoons Cajun or Creole seasoning
• 1 to 2 garlic cloves, minced
• 1/8 teaspoon hot pepper sauce
• 1 bay leaf
• 1 can (14 1/2 ounces) no-salt added diced tomatoes, undrained

1. In a large nonstick skillet lightly coated with cooking spray, sauté chicken for 2-3 minutes. Stir in the next 10 ingredients. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes.
2. Stir in tomatoes; cover and simmer 10 minutes longer or until liquid is absorbed and rice is tender. Remove from the heat; let stand for 5 minutes. Discard bay leaf.

The following spices may be substituted for the Creole seasoning; 1/2 teaspoon each paprika and the garlic powder, and a pinch each cayenne pepper, dried thyme and ground cumin.

Nutrition: (1 cup) 302 calories, 4 g fat, 1 g saturated fat, 43 mg cholesterol, 452 mg sodium, 45 g carbohydrate, 3 g fiber, 21 g protein.

Comments: I like Cajun food, so this was really good too me. However, to everybody else, it was a little too spicy. I thought it had a lot of flavor and it still tasted good the next day as leftovers.

Chicken Noodle Casserole

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 servings

• 2/3 cup chopped onion
• 1 garlic clove, minced
• 1 tablespoon olive oil
• 1 1/2 pounds boneless skinless chicken breasts, cut into 3/4-inch cubes
• 1 can (14 1/2 ounces) chicken broth
• 1 1/2 cups chopped carrots
• 3 celery ribs, chopped
• 1/2 teaspoon dried savory
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 3/4 teaspoon salt
• 1/8 teaspoon white pepper
• 1 1/2 cups 2 % milk
• 1 1/4 cups shredded reduced-fat cheddar cheese
• 8 ounces wide egg noodles, cooked and drained.

1. In a large nonstick skillet, sauté onion and garlic in oil until tender. Add chicken; cook and stir until no longer pin. Add the broth, carrots, celery and savory. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender.
2. In a saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Pour over chicken mixture. Add noodles; mix well.
3. Transfer to a 3-qt. baking dish coated with cooking spray. Bake, uncovered, at 350 degrees for 15-20 minutes or until bubbly.

Nutrition: (1 cup) 343 calories, 11 g fat, 5 g saturated fat, 95 mg cholesterol, 681 mg sodium, 30 g carbohydrate, 2 g fiber, 31 g protein.

Comments: This is now one of Tammy’s favorites. It had really good flavor and tasted a lot like home made chicken noodle soup. We used 1/4 tsp ground sage instead of the savory and skim milk instead of the 2 % milk.

Chicken Pasta Primavera

Prep/Total Time: 20 minutes

Yield: 6 servings

• 6 ounces uncooked spaghetti
• 1 can (10 3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
• 3/4 cup water
• 1 tablespoon lemon juice
• 1 1/2 teaspoon dried basil
• 3/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 package (16 ounces) frozen California-blend vegetables, thawed
• 4 cups cubed cooked chicken breast
• 3 tablespoons grated Parmesan cheese

1. Cook spaghetti according to package directions. Meanwhile, in a large saucepan, combine the soup, water, lemon juice, basil, garlic powder, salt and pepper. Stir in vegetables; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until vegetables are tender.
2. Stir in the chicken; heat through. Drain spaghetti; add to chicken mixture and toss to coat. Sprinkle with Parmesan cheese.

Nutrition: (1 1/3 cups) 342 calories, 5 g fat, 2 g saturated fat, 78 mg cholesterol, 526 mg sodium, 36 g carbohydrate, 4 g fiber, 35 g protein.

Comments: We used fresh chicken, about 2 pounds, so it took longer since we had to cook it first. I thought it had a little too strong of a lemon juice flavor, so next time I would cut that down to about 1/2 a tablespoon. Overall, wasn’t bad.

Smoked Sausage with Pasta

Prep/Total Time: 25 minutes

Yield: 4 servings

• 4 ounces uncooked angel hair pasta
• 1/2 pound reduced-fat smoked turkey sausage, cut into 1/2-inch slices
• 2 cups sliced fresh mushrooms
• 2 garlic cloves, minced
• 4 1/2 teaspoons minced fresh basil or 1 1/2 teaspoons dried basil
• 1 tablespoon olive oil
• 2 cups julienned seeded plum tomatoes
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

1. Cook the pasta according to the package directions. Meanwhile, in a large nonstick skillet, sauté the sausage, mushrooms, garlic and basil in oil until the mushrooms are tender.
2. Drain the pasta; add to the sausage mixture. Add the tomatoes, salt and pepper; toss gently. Heat through.

Nutrition: (1 1/4 cups) 258 calories, 9 g fat, 1 g saturated fat, 0 g cholesterol, 611 mg sodium, 30 g carbohydrate, 3 g fiber, 16 g protein.

Comments: We used dried basil rather than fresh for the meal. It tasted alright. I like turkey, but I’m not a big fan of turkey sausage over pork sausage. It tasted a lot like having cut up pieces of hot dog. Was a really quick meal to prepare.

Crispy French Toast

Prep/Total Time: 30 minutes

Yield: 12 slices

• 1/2 cup egg substitute
• 1/2 cup fat-free milk
• 1/4 cup orange juice
• 1 teaspoon vanilla extract
• Dash ground nutmeg
• 12 slices day-old French bread (3/4 inch thick)
• 1 1/2 cups crushed cornflakes

1. In a shallow dish, combine the egg substitute, milk, orange juice, vanilla and nutmeg. Add bread; soak for 5 minutes, turning once. Coat both sides of each slice with cornflake crumbs.
2. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 425 for 10 minutes; turn. Bake 5-8 minutes longer or until golden brown.

Nutrition: (1 slice) 147 calories, 1 g fat, Trace saturated fat, Trace cholesterol, 359 mg sodium, 28 g carbohydrate, 1 g fiber, 5 g protein.

Comments: Had a different taste to them, but weren’t bad. We ate them with turkey bacon and hash browns. Next time I would just coat each side in the liquid rather than soak for 5 minutes. The bread came out a little soggy.

Crumb-Topped Scallops

Prep/Total Time: 15 minutes

Yield: 4 servings

• 1/4 cup dry bread crumbs
• 1 tablespoon margarine, melted
• 1 to 2 teaspoons dried parsley flakes
• 1 pound sea scallops
• 6 fresh mushrooms, quartered
• 1 tablespoon white wine or reduced-sodium chicken broth
• 1 1/2 teaspoons lemon juice
• 1/4 teaspoon dried thyme
• 1/8 teaspoon garlic powder
• 1/8 teaspoon seasoned salt
• 1/8 teaspoon pepper
• Lemon wedges, optional

1. In a small bowl, combine bread crumbs, margarine and parsley; set aside. Place scallops and mushrooms in a 9-in. microwave-safe pie plate. Combine wine or broth, lemon juice and seasonings; pour over the scallop mixture.
2. Cover and microwave at 50% power for 1 1/2 minutes; drain. Sprinkle with crumb mixture. Cover and microwave at 50% power 3 1/2 minutes longer or until scallops are opaque, stirring once. Serve with lemon if desired.

Nutrition: (prepared with reduced-sodium broth) 162 calories, 4 g fat, 0 g saturated fat, 38 mg cholesterol, 321 mg sodium, 10 g carbohydrate, 1 g fiber, 21 g protein.

Comments: It was okay, but not the best scallops I’ve had. I’m the only one that ate them. Everybody else spit them out after one bite. Really quick to make. I’m not sure I like my scallops microwaved. I’d rather have them grilled.