3 tablespoons olive oil

3 tablespoons lemon juice

1 tablespoon dried oregano or dill

Salt and pepper to taste

1 pound ripe tomatoes, coarsely chopped

1 large green pepper, coarsely chopped

1 large cucumber, peeled and

coarsely chopped

4 boneless chicken breast halves

1. Combine olive oil, lemon juice, oregano or dill, salt and pepper in small bowl. Combine tomatoes, green pepper and cucumber with half of olive oil mixture in medium bowl.

2. Place the chicken and the remaining marinade in a large resealable plastic bag and seal bag; turn and coat chicken completely with marinade. Cover and marinate the tomato mixture and the chicken for 15 minutes or refrigerate for up to 24 hours.

3. Just before serving, preheat the grill or broiler. Grill chicken breasts until golden on both sides and cooked through, about 7 minutes, brushing occasionally with marinade.

4. Place chicken on cutting board; let rest 5 minutes. Cut in thick slices. Spoon tomato salad onto serving plates and arrange chicken slices on top. Serve with rice or mashed potatoes, if desired.

Yields 4 servings

Calories 265, Total fat 12g, Cholesterol 68mg, Carbohydrate 10g, Protein 29g,Sodium 88mg

1 cup couscous

1 cup water

Salt and pepper to taste

8 ounces shelled, cooked, cleaned shrimp

2 large tomatoes, cut into wedges

1 medium yellow bell pepper, diced

1/2 cup prepared vinaigrette

dressing, divided

1/2 cup crumbled feta

1/4 cup sliced green onions

1. Prepare couscous with 1 cup water according to package directions, season with salt and pepper; cool.

2. Combine the shrimp, tomatoes, yellow bell pepper and 1/4 cup of the dressing in medium bowl. Add the feta, green onion and remaining dressing to couscous and mix gently.

3. Mound couscous mixture on 4 plates, dividing evenly; top with marinated tomato and shrimp mixture.

Yields 4 servings

Calories 431, Total fat 21g, Cholesterol

127mg, Carbohydrate 40g, Protein 21g, Sodium 348mg

1 1/3 cups French’s french fried onions

1 teaspoon crushed rosemary leaves

1/2 teaspoon garlic powder

1/4 teaspoon ground black pepper

1 1/2 pounds pork tenderloin

2 tablespoons French’s spicy brown mustard

1. Mix fried onions, rosemary, garlic and pepper in plastic bag. Crush with hands or rolling pin. Transfer to pie plate or waxed paper.

2. Brush pork with mustard. Coat in seasoned onion crumbs; press firmly to adhere.

3. Bake pork on a foil-lined baking sheet at 400 degrees for 30 minutes or until internal temperature registers 155 degrees. Let rest 10 minutes before slicing.

Yields 6 servings

Calories 227, Total fat 11g, Cholesterol 74mg, Carbohydrate 6g, Protein 24g, Sodium 233mg

Marinade:

1 cup prepared tomatillo salsa

1/3 cup chopped fresh cilantro

2 tablespoons fresh lime juice

2 teaspoons minced garlic

1/2 teaspoon salt

1/4 teaspoon pepper

4 beef shoulder top blade steaks

(flat iron, about 8-ounce each)

18 small corn tortillas

(6- to 7-inch diameter)

Avocado Salsa:

1 1/2 cups prepared tomatillo salsa

1 large avocado, diced

2/3 cup chopped fresh cilantro

1/2 cup minced white onion

1 tablespoon fresh lime juice

1 teaspoon minced garlic

1/2 teaspoon salt

Toppings:

Minced onion, chopped

Fresh cilantro

Lime wedges

1. Combine marinade ingredients in small bowl. Place beef steaks and marinade in food-safe plastic bag; turn the steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.

2. Remove steak from marinade; discard marinade. Place the steaks on grill over medium-hot coals. Cook, covered, 10 to 14 minutes (or over medium heat on preheated gas grill, covered, 12 to 16 minutes) for medium-rare (146 degrees) to medium (160 degrees) doneness, turning occasionally.

3. Meanwhile combine avocado salsa ingredients in medium bowl. Set aside.

4. Place tortillas on grill. Cook until warm and slightly charred. Remove; keep warm.

5. Carve steak into slices. Serve in tortillas with avocado salsa. Top with onion, cilantro and lime wedges, as desired

Yields 6 servings

Calories 493, Total Fat 19g, Cholesterol 68mg, Carbohydrate 45g,

Protein 35g, Sodium 407mg.

1 rotisserie chicken (about 2 1/2 pounds)
skin and bones removed, meat shredded
1 clove garlic, finely minced
1 tablespoon grated ginger
1/3 cup Asian-style sweet chili sauce
2 tablespoons fresh lime juice
2 tablespoons chopped cilantro
1/2 English cucumber, halved lengthwise,
seeded and cut into matchsticks
1 red bell pepper, thinly sliced
1 cup fresh bean sprouts
1 medium carrot, cut into thin strips
1 small red onion, halved and thinly sliced
1 head Boston lettuce leaves, separated

1. Place shredded chicken, garlic and ginger in a shallow, microwave-safe dish. Cover and microwave on high until chicken is heated through, 1 1/2 to 2 minutes. Add the chili sauce, lime juice and cilantro, and toss to coat the shredded chicken.
2. Arrange chicken, cucumber, red bell pepper, bean sprouts, carrot strips, red onion and lettuce on a serving platter. Let everyone assemble their own wraps. Squeeze with additional lime juice if desired.
Yields 8 servings
Calories 432, Total Fat 29g, Cholesterol 170mg, Carbohydrate 7g, Protein 34g, Sodium 139mg

10 tomatillos, peeled and halved
1 jalapeno pepper, chopped
1 onion, sliced
2 tablespoons olive oil
2 cups fat-free sour cream
1 bunch cilantro, stem removed and chopped
1/4 cup salt-free or low-sodium chicken broth
Salt and pepper to taste
1 rotisserie chicken (about 2 1/2 pounds), skinned and bones removed, shredded
1/3 pound Monterey Jack cheese, grated and divided
16 corn tortillas
2 limes, cut into wedges

1. Place the tomatillo halves, jalapeno pepper pieces and onion slices on large baking pan; sprinkle with olive oil. Place in 400-degree oven and roast for 15 minutes, until beginning to brown. Remove from oven; reduce temperature to 350 degrees.
2. Place roasted ingredients into food processor. Add the sour cream, cilantro and chicken broth; whirl until smooth; season with salt and pepper. Set aside.
3. Place the chicken, 1/2 of grated cheese and 1 1/2 cups of the tomatillo sauce in a large bowl; stir to combine, then set aside.
4. Place tortillas, one at a time, in a heavy skillet just to warm and soften, about 20 seconds each. Spoon 2 heaping tablespoons of the chicken mixture into the center of each tortilla and roll up.
5. Lay filled tortillas, side by side, in a 9×13-inch glass baking dish. Spoon the remaining sauce on top. Sprinkle with remaining cheese and bake about 15 minutes, until bubbling. Serve hot with lime wedges.
Yields 8 servings
Calories 678, Total Fat 40g, Cholesterol 193mg, Carbohydrate 36g, Protein 45g, Sodium 358mg

1 cup prepared barbecue sauce
3 to 4 tablespoons orange juice
1 teaspoon grated orange rind
1/4 teaspoon ground cloves
1 rotisserie chicken (about 2 1/2 pounds), skin and bones removed, meat shredded
6 whole-wheat buns, split

1. Heat barbecue sauce, orange juice, orange rind and cloves in medium saucepan over medium heat, stirring occasionally until hot. Add the chicken and continue cooking until the chicken is heated through, about 10 to 15 minutes, stirring occasionally.
2. Serve on whole-wheat rolls.

Yields 8 servings
Calories 545, Total Fat 31g, Cholesterol 170mg, Carbohydrate 25g, Protein 37g, Sodium 300mg

3     tablespoons olive oil
1/3 cup all-purpose flour
1     red bell pepper,
seeded and chopped
1     celery rib, sliced
1     medium onion, chopped
1     large tomato, chopped
4     cloves garlic, chopped
1     teaspoon dried thyme
1/2  teaspoon crushed
red pepper
Salt and pepper to taste
4   cups low-sodium
chicken broth
1 10-ounce package cut okra
8-ounce smoked, precooked      andouille sausage, sliced
1     rotisserie chicken
(about 2 1/2 pounds), skin and bones removed, cut up
1/2  pound medium
shrimp (optional)
2     teaspoons gumbo filé
or to taste
Cooked parslied brown rice

1. Heat oil in a Dutch oven or large saucepan over medium heat. Add the flour and cook, stirring constantly until pale golden brown, about 5 minutes. Stir in bell pepper, celery, onion, tomato, garlic, thyme and crushed red pepper. Season the vegetable mixture with salt and pepper. Cook
and stir until vegetables are tender-crisp, about 10 minutes.

2. Add the broth, okra and sausage. Bring to a boil. Stir in cut-up chicken pieces and shrimp; continue cooking until heated through. Stir in gumbo filé and adjust seasoning to taste. Serve with parslied brown rice.

Yields 6 servings
Calories 626, Total Fat 40g, Cholesterol 193mg, Carbohydrate 12g, Protein 45g, Sodium 507mg

1 cup peach preserves
2 tablespoons water
2 teaspoons Dijon mustard
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
1/8 teaspoon cayenne
Salt to taste
1 rotisserie chicken
(about 2 1/2 pounds)

1. Heat the peach preserves, water, mustard, ginger, garlic powder and cayenne over medium-low heat until preserves are liquefied, stirring occasionally. Season the glaze with salt to taste. Let cool for a few minutes.

2. Heat oven to 350 degrees. Brush rotisserie chicken all over with peach glaze. Place the glazed chicken in oven and heat until heated through and glaze is set, about 12 to 15 minutes. Serve with wild and white rice.

Yields 6 servings
Calories 667, Total Fat 39g, Cholesterol 226mg, Carbohydrate 35g, Protein 43g, Sodium 216mg

1/2 cup mayonnaise
1 small clove garlic,
finely minced
2 teaspoons Cajun seasoning
1 cup all-purpose flour
1/2 cup yellow cornmeal
1/2 cup white cornmeal
Salt and pepper to taste
2 eggs, beaten
1/3 cup milk
4 skinless catfish fillets
(about 5 ounces each)
4 large, crusty rolls, split
Lettuce leaves
Tomato slices

1. Combine mayonnaise, garlic and Cajun seasoning in small bowl; set aside.
2. Put 3/4 cup of the flour in shallow bowl. Combine remaining 1/4 cup flour, yellow cornmeal, white cornmeal, salt and pepper in another shallow bowl.
3. Beat the eggs with the milk in third shallow bowl.
4. Coat the catfish fillets, one at a time in flour; shake off any excess. Dip the fillets into the egg mixture and coat them completely with the cornmeal mixture. Set the fillets on cookie sheet lined with waxed paper and refrigerate until the coating is dry, about 1 hour.
5. Heat oil in large heavy skillet. Add fillets and fry 5 to 6 minutes. Remove from skillet and drain on paper towels.
6. To assemble sandwiches, spread a generous tablespoon of the Cajun mayonnaise on the bottom half of the bread. Arrange lettuce leaves, tomato slices and catfish fillet. Cover with remaining top half of bread. Repeat with remaining ingredients. Serve with additional Cajun mayonnaise if desired.
Yields 4 servings
Calories 769, Total Fat 32g, Cholesterol 202mg, Carbohydrate 77g, Protein 41g, Sodium 615mg