Recipes

Use the oil from the artichokes, because it is flavorful and adds punch.

Ingredients:
12 oz. oil-marinated artichoke hearts
1 cup chopped onions
1 Tbsp finely minced garlic
2 28-oz. cans plum tomatoes, crushed
2 Tbsp tomato paste
1 tsp dried basil
1/2 tsp dried oregano
1/8 tsp red-pepper flakes
Salt and freshly ground black pepper, to taste
2 Tbsp chopped flat-leaf parsley
Cooked penne pasta (from 12-oz. box)

Directions:
1. Drain the artichokes, reserving the oil, and halve them lengthwise.

2. Place 3 tablespoons of the artichoke oil marinade in a heavy pot. Add the onions and stir over low heat for 10 minutes, adding the garlic during the last 2 minutes. Stir in the tomatoes, tomato paste, basil, oregano, and red-pepper flakes. Season with salt and freshly ground black pepper. Simmer, uncovered, for 45 minutes.

3. Add the reserved artichoke hearts with the remaining oil marinade and stir while simmering for 20 minutes. Stir in the parsley and adjust the seasonings. Serve in shallow bowls over cooked penne.

Serves 6. Per serving: 350 calories, 66g carbs, 10g protein, 5g fat, 5mg cholesterol.

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Ingredients:
1 16-ounce can fat-free refried beans preferably spicy
1 15-ounce can black beans rinsed
4 scallions sliced
1/2 cup prepared salsa
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 cup pickled jalapeno slices chopped
1 cup shredded Monterey Jack or cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups cups chopped romaine lettuce
1 medium tomato chopped
1 medium avocado chopped
1/4 cup canned sliced black olives (optional)
 
Directions:
Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapenos in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.

Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
 
Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

from Cooking.com 
 
 

Ingredients:
2 tablespoons extra-virgin olive oil
1 cup finely diced onion
1 cup finely diced cored fennel bulb, plus 2 tablespoons chopped fronds, divided
2 tablespoons minced garlic
2 teaspoons Italian seasoning blend
1/8 teaspoon salt
1/2 teaspoon freshly ground pepper
1 14-ounce can reduced-sodium chicken broth or vegetable broth
1 1/2 cups water
2 cups precooked diced potatoes (see Tip)
2 cups canned crushed tomatoes
1 pound pasteurized crabmeat, drained if necessary

Directions:
Heat oil in a large saucepan over medium heat. Add onion, fennel bulb, garlic, Italian seasoning, salt and pepper and cook, stirring often, until the vegetables are just starting to brown, 6 to 8 minutes. 

Add broth, water and potatoes; bring to a boil. Reduce heat to a simmer and cook until the vegetables are tender, 3 to 5 minutes. Stir in tomatoes, crab and fennel fronds. Return to a boil, stirring often; immediately remove from heat.
 
from cooking.com

Ten minutes is all you need to make this fit-for-company dish.

INGREDIENTS:
2 Tbsp olive oil
4 chicken cutlets, patted dry
Salt and pepper
1/4 cup maple syrup
1 Tbsp orange marmalade
Juice of 1 lemon

DIRECTIONS:
1. Heat the oil in a nonstick pan over medium-high heat. When hot, add the chicken; season with salt and pepper. Cook in batches until the chicken is browned and opaque throughout. Transfer to a warm platter.

2. Discard oil in pan and place over medium heat. Add the maple syrup, which will bubble; stir in the marmalade. Boil until the sauce thickens, about 1 minute.

3. Pour sauce over the chicken; add the lemon juice. If you’d like, dust with parsley and scallions. 

from parade.com

Serves 4. Per serving: 370 calories, 18g carbs, 46g protein, 12g fat, and 125mg cholesterol