1 package (12 ounces) extra-broad no-yolk whole wheat noodles or other like pasta
2 beef bouillon cubes
2 tablespoons SmartSpread
1/2 cup beef broth
1/4 cup lean cooked ham, diced
1/2 teaspoon caraway seeds
1/2 teaspoon black pepper
1 cup nonfat sour cream
1/2 teaspoon of hot Hungarian paprika

Directions
Cook noodles according to package; add bouillon cubes to cooking water. Drain well.

In a large skillet, melt butter over medium heat. Add noodles, broth, ham, caraway seeds, and pepper. Cook, stirring for 8 minutes. Add sour cream; cook, stirring until heated through, about 2 minutes. Place on a serving platter, sprinkle with paprika.

Serves 6

3 tablespoons Worcestershire sauce
2 tablespoons lemon juice
1 clove garlic, crushed
1/2 teaspoon paprika
1/8 teaspoon ground black pepper

Place catfish in a shallow baking dish; set aside. Combine Worcestershire sauce, lemon juice, garlic, paprika and pepper in large bowl; mix well. Pour over catfish and marinate in refrigerator for 2 hours.

Preheat grill or broiler. Transfer catfish to large sheet of heavy aluminum foil. Fold up sides to form a rim; pour marinade over the catfish. Grill or broil in foil for about 5 minutes or until catfish flakes when tested with fork at the thickest part.

Makes 4 servings.

1 pound uncooked lobster meat, start with two 1 1/4 pound whole lobsters
2 tsp olive oil
3 medium garlic cloves, mashed
3 Tbsp fresh lemon juice
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Preheat grill. To prepare lobsters, cut off heads, split tails and crack claws; set aside.

Stir together olive oil, garlic and lemon juice; season to taste with salt and pepper. Toss tails and claws with half the olive oil mixture.

Grill lobster pieces, turning and moving them as they cook until shells are charred and meat is firm and opaque, about 8 minutes.

Crack lobsters and dip meat in remaining olive oil mixture. Yields about 3 ounces lobster meat and 2 teaspoons sauce per serving.

2 6- to 8-ounce fresh or frozen swordfish or halibut steaks, cut 1 inch thick
2 tsp. olive oil
1 small leek or 2 green onions, chopped (1/4 cup)
1 cup chopped, seeded tomato
1/4 cup snipped fresh basil
1 Tbsp. drained capers
1/4 tsp. black pepper
1/8 tsp. salt
2 tsp. olive oil

Thaw fish, if frozen. For tomato chutney, in a medium saucepan heat 2 teaspoons olive oil over medium heat. Add leek and cook just until tender. Remove from heat. Stir in tomato, basil, capers, black pepper, and salt. Cover and keep warm.
Rinse fish; pat dry with paper towels. Brush both sides of fish with 2 teaspoons olive oil. Place fish on the rack of an uncovered grill directly over medium coals. Grill for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once. Cut each fish steak in half. Serve the fish with tomato chutney. Makes 4 servings.

Nutritional facts per serving
calories: 155, total fat: 8g, saturated fat: 2g, monounsaturated fat: 5g, polyunsaturated fat: 1g, cholesterol: 32mg, sodium: 218mg, carbohydrate: 3g, total sugar: 1g, fiber: 1g, protein:

1 serving cooking spray (5 one-second sprays per serving)
1 1/4 pound uncooked cod, four 5 oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
10 oz chopped frozen spinach, thawed and well-drained (squeeze spinach to remove excess water)
1/4 cup low fat or fat-free sour cream
1/4 cup onions, chopped
1/2 tsp garlic powder
3 cup yellow summer squash, steamed

Preheat oven to 400?F. Coat a shallow baking pan with cooking spray. Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside.

In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you don?t have a food processor, combine spinach ingredients in a blender or mix together by hand.)

Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving.

For Patties:
1 1/4 lb raw shrimp
1 t Chinese chili paste (or Vindaloo for hotter)
3 garlic cloves
1 1/2 t shallots
1/2 t coconut extract
1 t lemon grass (or lemon zest)
juice of 1 lime
sea salt to taste
ground almonds

For Sauce:
1 3/4 t sesame oil
1 t peanut butter
2 t rice vinegar (not seasoned)
1/2 t grated ginger
2 minced garlic cloves
1/4 t Chinese chili paste (or Vindaloo)
2 pkts Splenda
1 1/2 tbl light soy sauce

For Patties: Peel & process shrimp in food processor

Pulse in rest of ingredients for patties. Form into 1 oz balls. Flatten slightly & roll in ground almonds. Spray pan with Pam (or other type spray). Cook patties until cooked through & almonds are browned - turning once.

For Sauce: Mix all ingredients well and allow to chill.

Drizzle sauce over patties or mix with 1 1/3 cup finely shreaded, blanched & drained jicama (instead of rice noodles!)

serves 4

3 slices turkey bacon, cooked drained and chopped
1/3 cup chopped romaine lettuce
1/3 cup coarse soft whole wheat bread crumbs
2 Tbsp. grated Parmesan cheese
2 tsp. olive oil
2 medium plum tomatoes
1/8 tsp. freshly ground black pepper
2 tsp. acceptable mayonnaise
Cherry tomatoes, halved (optional)

Directions

1. Preheat oven to 400 degrees F.

2. In medium bowl combine bacon, lettuce, crumbs, cheese, and olive oil; mix well. Set aside. Halve plum tomatoes lengthwise. Scoop out insides leaving 1/4- to 1/2-inch shell. Sprinkle inside of each tomato half with pepper. Brush with some of the mayonnaise. Mound bacon mixture in tomatoes; transfer to baking pan.

3. Roast tomatoes, uncovered, 10 to 12 minutes or until tomatoes start to wilt. Garnish with cherry tomatoes.

Makes 2 servings.

1 pound fresh green beans, trimmed
1 Tbsp olive oil
2 cloves garlic, minced
8 oz. sliced fresh mushrooms
1 teaspoon finely grated lemon zest
1/4 cup chopped walnuts (Optional: toast lightly in a dry pan over medium heat until fragrant)
1/4 cup freshly grated Parmesan cheese
Salt and freshly ground black pepper to taste

Cook green beans in large pot of boiling salted water until crisp-tender, about 5 minutes. Drain into colander; rinse green beans under cold water to stop cooking and keep their bright color; drain well. In large nonstick skillet over medium heat saute mushrooms in olive oil until tender and their juices have evaporated, about 8-10 minutes. Stir in green beans; heat through. Top with walnuts, cheese, salt, and pepper to taste.

Serves 6

2 red pears
2 green pears
2 seckel pears (the very small, very sweet ones)
Juice of 1/2 lemon
1/4 cup toasted pepitas (pumpkin seeds, toasted, salted, without shells)
1/2 cup sugar-free orange marmalade
3 Tbsp raisins

Core, but do not peel the pears. Slice pears lenthwise and place in large bowl. Squeeze the juice of half a lemon over pears and gently toss to coat. (This will prevent pears from browning.) Add Pepitas and raisins. Measure Sugar-Free Orange Marmalade into a microwaveable bowl and heat on high about 20 seconds. Remove and stir. Repeat if necessary until marmalade has completely melted and become liquid. Drizzle marmalade over fruit and Pepitas. Toss gently to coat.

Serves 6

Ingredients:
4 slices turkey breast
4 medium round lettuce
Coriander mayonnaise (see below)
4 spring onions
4 red pepper strips

Place 1 slice of turkey on each lettuce leaf spread with Coriander Mayonnaise. Add 1 spring onion and 1 pepper strip. Fold into tight cigar- like rolls.

Ingredients:
1 medium courgette, cut into bite size pieces
1 medium summer squash, cut into bite size pieces
1 medium red pepper, cut into bite-size pieces
450 g yellow asparagus, cut into bite- size pieces
1 red onion
3 tablespoon extra-virgin oil
1 teaspoon salt
1/2 teaspoon freshly ground black pepper

Heat the oven to 230 deg C/450 deg F/ Gas 8. Place the courgette, squash, peppers, asparagus, and onion in a large roasting pan and toss with the olive oil, salt & pepper to mix and coat. Spread in a single layer. Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

Ingredients:
450 g Mahi mahi or swordfish, fresh or frozen
2 teaspoons olive oil
2 teaspoon lemon juice
1/4 teaspoon salt
2 cloves garlic, minced
Capers ( optional)

Cut the fish into 4 serving size portions. Brush both sides of the fish with the olive oil and lemon juice. Sprinkle with salt and pepper, then rub the garlic on fish.
To grill, arrange the fish on a grill rack and grill over medium hot heat for 6 minutes per 1 cm (1/2 inch) Thickness, or until fish flakes easily when tested with a fork. If the fish is more than 2.5 cm (1 inch) thick, gently turn it half way to grilling.
To serve top the fish with capers, if using.

Salad

1 tin tuna chunks in brine (185 g), drained and flaked
75g chopped cucumber
75 g chopped tomato
75 g chopped avocado
75 g chopped radishes
1 handful chopped romaine lettuce

Salad Dressing

4 teaspoon extra virgin olive oil
2 tablespoon fresh lime juice
2 cloves garlic, finely chopped
1/2 teaspoon crushed black pepper

To make the salad: Layer the tuna, cucumber, tomato, avocado, celery, radishes, and lettuce in a decorative glass bowl.
To make the dressing: Mix the olive oil, lime juice, garlic and pepper. Drizzle over the salad.

Ingredients:
110g fat-free vanilla yogurt
110g chopped strawberries

Spoon the yogurt into a dessert bowl, then add the strawberries. Serve immediately.

Ingredients:
1 medium aubergine, peeled
1 clove garlic, finely chopped
1 tablespoon tahini (sesame paste)
1/8 teaspoon ground cumin
Assorted raw vegetables

Preheat the grill. Slice the aubergine crosswise into 1 cm slices. Place the slices on a baking sheet and grill 7cm from the heat until soft and water beads appear on the surface. Cool and peel the slices, then puree in a blender along with the garlic, tahini and cumin. Cool and serve with vegetables.

Ingredients:
280 ml water
1 tablespoon extra-virgin oil
350 g broccoli florets
175 g packet couscous ( Waitrose Garlic & Coriander)
350 g chopped cooked chicken
Juice of 1 lemon( about 3 tablespoons)
1/4 teaspoon lemon zest

In a large frying pan, bring the water, oil and broccoli to a boil.. Stir in the couscous, chicken, lemon juice, and lemon zest. Remove from the heat. Cover and let stand for 5 minutes. Fluff lightly with a fork. Chill well and serve cold.

Ingredients:
60 g old- fashioned oatmeal
60 g low fat cottage cheese ( or tofu)
4 egg whites
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Lite cooking spray

Mix the oatmeal, cottage cheese, egg whites, vanilla extract, cinnamon and nutmeg in a blender until smooth. Spray a non -stick frying pan with cooking spray. Add the batter and cook over medium heat until both sides are lightly brown.
You can top the pancake with a low sugar syrup of your choice.

Ingredients:
1 slice pancetta or prosciutto or thick-sliced bacon
1 clove garlic
1/2 Tablespoon dried rosemary
1 tablespoon olive oil
1/4 head cabbage, chopped thinly or shredded

Chop the first three ingredients together until well-minced. This is "battuto" in Italy. Fry the battuto in the oil until is sizzles. Add the cabbage and stir well to coat with the oil and battuto. Sautee 10 minutes, until cabbage is tender but not limp.

Variation:

SMOTHERED CABBAGE

Same as above, but use 2 1/2 pounds of cabbage (a whole head?) and do not sautee. Instead, cover and cook over low heat for an hour, adding 1/2 cup chicken stock or white wine a little at a time.

Ingredients:
milk
strawberry flavoring
Splenda

Pour your milk in a glass about 8oz. or so. Add your strawberry flavoring and Splenda to taste. Hard to tell the difference!

Ingredients:
Steak
Cheese, grated

Broil steak (med. rare) and cut it in thin slices.

Grate cheese of your choice (I prefer monterey jack) on top of the steak slices and heat (I use the microwave).