A very diverse week, all really good. Try them, you will like them.

Pizza Mexicana
So Fat, Low Fat, No Fat by Betty Rohde

1 16 ounce can fat free refried beans
1 12 inch pizza crust, prebaked
3/4 cup salsa, chunky mild or medium
1/4 cup shredded fat free Monterey Jack Cheese
1/4 cup shredded fat free cheddar cheese
1 cup assorted fresh veggies
1/4 cup sliced green onions
1 tablespoon minced cilantro

Preheat oven to 450 degrees.

Spread the beans evenly over the cooked pizza crust, then spread with the salsa. Mix the cheeses together. Sprinkle over the salsa. Top with the veggies and green onions.

Bake for 7-10 min. or until the cheese is melted. Garnish with cilantro and serve.
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This was delicious. Tasted just like real chinese food but not as much fat. I made it with bay scallops instead of sea scallops (that was what was in the freezer) and I seasoned the white rice with some sesame oil and some soy sauce. I sauteed some green beans with some garlic and added some packaged black bean sauce mixed with some water. It was really good but light on the stomach. If you wish, follow it with some type of light dessert.

Pan-Seared Orange Chili Scallops
Adapted from Joan Lunden's Healthy Cooking
Serves 4

For the marinade:
1 garlic clove, minced
1-1/2 tbsp. rice wine vinegar
1 tbsp. reduced sodium soy sauce
freshly grated orange rind from 2 small oranges

1 lb. sea scallops, rinsed and patted dry

For the sauce:
2 tsp. chinese chili paste
juice of 2 small oranges
2 tsp. brown sugar
1 tbsp. reduced sodium soy sauce
pinch of red pepper flakes
1 tsp. cornstarch

1 tbsp. vegetable oil
1 red bell pepper, seeded and sliced julienne style
2 carrots, thinly sliced, blanched in boiling water
for 2 min. and drained
2 cups cooked white rice

In a bowl, whisk together all the marinade ingredients, add the scallops, and marinate, covered, for 20 min. In a bowl, whisk together all the ingredients for the sauce.

Remove the scallops from the marinade, reserve the marinade, and pat the scallops dry. In a large nonstick skillet, heat the oil over high heat until it is just smoking. Add the scallops, and saute for 2-3 min. or until they are lightly browned on both sides and cooked through. Season with salt and pepper, if desired, and transfer with a slotted spoon to a plate.

Add the sauce and the reserved marinade to the skillet. Bring to a boil and simmer for 2 min. Add the peppers and carrots, and cook for 1 min. Divide the scallops among four plates, and spoon the sauce and veggies over them. Serve with rice. 5 grams of fat per serving.
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This is so simple and sooo delicious. Use the fresh rosemary. It is essential. It infuses the chicken and is so marvelous. I served it with some roasted red potatoes cut in chunks and seasoned with some olive oil and some fresh herbs and a salad with a marvelous dressing (recipe follows):

Pollo Scarpariello
From I Never Forget A Meal by Michael Tucker

4 whole chicken breasts, bone-in
salt and pepper
1 cup olive oil*
4 cloves garlic, chopped
1/2 tbsp. chopped parsley**
3 tbsp. fresh rosemary
1 cup white wine***

Split the chicken breasts. Cut each half into three pieces, leaving the skin and bone intact. These should be large bite-size pieces. Season with salt and pepper.

Heat the oil in a large skillet until very hot and saute the pieces until they are golden on both sides. This should take no more than 10 min. Then add the garlic, being very careful not to let it burn. Add parsley and rosemary.

Remove the pan from the heat before pouring in wine. Pour it in and put it back over low heat and scrape up any stuck-on bits.

Cook over low heat about 10 more min. Serve, pouring the pan juices over the chicken.

* I only used 1 couple of tbsp. oil to cut the fat and it worked great.
** I didn't have parsley so I used sage and it was fine.
*** I didn't have wine so I used broth.
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This was really good dressing. I got it from a Wisconsin Restaurant Site. I figured that Black Kettle was the name of the restaurant.

Black Kettle Pepper Parmesan Dressing

2 cups mayonnaise*
2 tbsp. lemon juice
2 tbsp. milk
3 tbsp. Heinz 57 sauce
3 tbsp. A1 Sauce
3 tbsp. worcestershire sauce
1/2 tbsp. Maggi Seasoning**
1/2 tbsp. onion salt
2 tbsp. parsley
1-1/2 cups parmesan cheese
2 tbsp. black pepper

Mix together and refrigerate until ready to use.

* All I had was low fat mayo and it doesn't seem to make any difference. I used Hellman's.
** I didn't have Maggi Seasoning so I used soy sauce.
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Chipotle Chickpeas
Adapted from The Bold Vegetarian by Bharti Kirchner
Serves 4 as an entree

4 large red bell peppers
1 ounce sun-dried tomatoes, soaked in boiling water
and drained (retain soaking liquid)
3 cups cooked chickpeas (either canned, washed and drained
or fresh and retain some of the cooking liquid
3/4 cup chickpea cooking liquid
1-1/2 tablespoons olive oil*
1/2 teaspoon asafetida powder (found in indian grocery stores)
1 cup finely chopped onion
4 cloves garlic, minced
1/4 teaspoon turmeric powder
1 teaspoon ground cumin
ground chipotle pepper or canned chipotle in adobo sauce
(start with a pinch and work your way up depending on how
hot)
1/2 teaspoon ground ancho pepper**
3/4 pound roma tomatoes, unpeeled and finely chopped
1/4 cup cilantro, chopped
salt to taste
1 tbsp. tomato soaking water
chopped cilantro for garnish

Preheat broiler. Roast the bell peppers by placing them on an ungreased baking sheet under the broiler for 10-15 min., turning them several times. They should become soft and their skins should blacken and wrinkle. Remove them from the broiler. Place them in a paper bag and close the top. After 15 min. or when cool, cut each open (saving any liquid that may have accumulated inside). remove and discard any skin, inner ribs and seeds. Process the flesh and any accumulated juices in a blender or food processor until smooth. Measure 1-1/2 cups (retain excess, if any, to serve over boiled or roasted potatoes.)

Process the sun-dried tomatoes with enough soaking water in a blender or food processor until smooth; set aside. Puree 1/2 cup chickpeas with 1/4 cup chickpea cooking liquid or water in a blender or food processor; set aside.

Heat oil in a 12" skillet until sizzling. Sprinkle asafetida over the oil. Add onion and cook until it is richly browned, but not burned, 7-10 min, stirring often. Add garlic, turmeric, cumin, ground chipotle, and ancho pepper; stir until evenly distributed. Add the remaining 1/2 ucp chickpea liquid or water and bring to a boil. Add chickpea puree, fresh tomatoes, sun-dried tomato puree, cilantro and salt. Lower the heat and cook, uncovered, until a thick sauce forms, 12-15 min. Stir often, adding a little tomato water if sticking to the bottom.

With the back of a spoon, mash those tomatoes that still hold their shape. Add the reserved bell pepper puree. Cook, uncovered, for a few min. to bring the mixture to a simmer. Add the remaining 2-1/2 cups chickpeas. Cook, covered, to heat the mixture through. Taste and adjust seasoning. Serve garnished with chopped cilantro.

* I only used 1 tsp. oil and a little garlic-flavored cooking spray and it was fine.

Note: When it comes to ancho powder, you can either grind up one dried ancho pepper in a coffee grinder (one that is used just for grinding spices) or you can use a pure chili powder.

If you cannot find asafetida (it is difficult unless you are lucky to live in an indian neighborhood like I do), use a little onion and some garlic and you will get a similar flavor. It is a yellow powder (sometimes called just that) found in indian grocery stores.
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RisaG