Chicken Cacciatore
Serves 6
6 split chicken breasts, skinned, all visible fat removed
2 tablespoons olive oil
1 clove garlic, minced
1 medium onion, chopped
2 tablespoons chopped green bell pepper
4 fresh tomatoes, peeled and chopped
1/4 cup dry white table wine
1/4 teaspoon rosemary
1 bay leaf
1/4 teaspoon basil
1/8 teaspoon freshly ground black pepper

Directions:
Rinse chicken and pat dry. Set aside.

Heat oil and garlic in large nonstick skillet over medium-high heat. Add chicken and brown. Remove chicken and set aside.

Add onion and green pepper to skillet, and sauté until tender. Pour off fat.

Return chicken to skillet. Add remaining ingredients. Cover and simmer over low heat 30 minutes, or until chicken is tender.

Remove bay leaf before serving.

Serving suggestion: May be served over rice.

Nutritional information:
Calories: 232; Protein: 31gm; Carbohydrates: 5gm; Total Fat: 9gm; Saturated Fat: 2gm; Polyunsaturated Fat: 4gm; Monounsaturated Fat: 2gm; Cholesterol: 75mg; Sodium: 77mg; Potassium: 486mg; Calcium: 30mg

Sweet Potato Casserole
Serves 6
4 medium sweet potatoes
vegetable oil spray
1 tablespoon margarine
1/4 cup orange juice
2 tablespoons chopped walnuts
1/4 teaspoon nutmeg

Directions:
Cook whole sweet potatoes in boiling water 25 to 30 minutes or until tender.

Meanwhile, preheat oven to 375° F.

Lightly spray a 1-quart casserole dish with vegetable oil spray. Remove potatoes from heat and add to cold water until potatoes are cooled slightly. Peel and mash. Add remaining ingredients and mix thoroughly.

Place in casserole dish and bake uncovered 25 minutes.

Serve hot.

Nutritional information:
Calories: 116; Protein: 2gm; Carbohydrates: 20gm; Total Fat: 4gm; Saturated Fat: 1gm; Polyunsaturated Fat: 2gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 9mg; Potassium: 393mg; Calcium: 25mg

Vegetable Medley
Serves 4
1 tablespoon margarine
2 medium yellow summer squash, sliced
1 medium zucchini, sliced
1 medium yellow onion, diced
3 medium fresh tomatoes, diced
1/2 cup frozen corn
1 clove garlic, minced
1/2 teaspoon basil
1/4 teaspoon freshly ground black pepper

Directions:
In large pan over medium heat melt margarine. Add squash, zucchini and onion. Sauté 3 to 4 minutes.

Add tomatoes, corn, garlic and seasonings and cook another 2 to 3 minutes.

Serve immediately.

Nutritional information:
Calories: 92; Protein: 4gm; Carbohydrates: 15gm; Total Fat: 3gm; Saturated Fat: 1gm; Polyunsaturated Fat: 1gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 15mg; Potassium: 642mg; Calcium: 45mg

Rice and Vegetable Pilaf
Serves 6
1 cup low-sodium chicken broth
1/2 cup long-grain rice
1 cup chopped fresh mushrooms
1 cup shredded carrots
1/2 cup chopped fresh parsley sprigs
1/4 cup sliced green onions, with tops
1/4 teaspoon freshly ground black pepper

Directions:
In a medium saucepan over high heat, bring chicken broth to a boil. Add rice and cover. Reduce heat and simmer 20 minutes.

Remove from heat and let stand 5 minutes. Stir in remaining ingredients. Return to low heat and cook another 5 minutes. Fluff with a fork and serve immediately.

Nutritional information:
Calories: 70; Protein: 2 gm; Carbohydrates: 15 gm; Total Fat: 0 gm; Saturated Fat: 0 gm; Polyunsaturated Fat: 0 gm; Monounsaturated Fat: 0 gm; Cholesterol: 0 mg; Sodium: 18 mg; Potassium: 175 mg; Calcium: 21 mg

Chef’s Dressing
Serves 16; 1 tablespoon per serving
1/3 cup no-salt-added tomato juice
1/3 cup vegetable oil
1/4 cup red wine vinegar
freshly ground black pepper to taste
1/2 teaspoon oregano
1/2 teaspoon dry mustard
1/4 teaspoon light soy sauce

Directions:
Place all ingredients in a jar with a tight-fitting lid. Shake vigorously until mixed thoroughly.

Place in a covered container and refrigerate. Use as needed.

Variation: Chef’s Dressing 1 with chives or scallions.

Prepare as directed above and add 2 tablespoons of finely chopped chives or scallions.

Nutritional information:
Calories: 42; Protein: 0gm; Carbohydrates: 0gm; Total Fat: 5gm; Saturated Fat: 1gm; Polyunsaturated Fat: 3gm; Monounsaturated Fat: 1gm; Cholesterol: 0mg; Sodium: 4mg