1 tablespoon olive oil
1 clove garlic, minced
Cajun seasoning to taste
1 1/2 pounds catfish fillets
Juice of 1/2 lemon
1 tablespoon chopped parsley (optional)

1. Combine the olive oil and garlic; spread over bottom of a rectangular 13×8x2-inch pan. Season the fish with Cajun seasoning on both sides to taste. Arrange the fish on top of the olive oil mixture. Drizzle with the lemon juice.
2. Bake at 400 degrees until fish is done and fish flakes when tested, about 15 minutes. Transfer the fish to platter and pour pan juices over fish. Sprinkle with parsley.

Yields 4 servings
Calories 194, Total Fat 8g, Cholesterol 99mg, Carbohydrate 1g, Protein 28g, Sodium 74mg.

Buttermilk Mashed Potatoes with Green Onions
4 medium potatoes (about 1 1/2 pounds), peeled and cut into 1-inch chunks
1/2 to 3/4 cup buttermilk
1 tablespoon butter
Salt and pepper to taste
2 green onions, thinly sliced

1. Cover potatoes with salted water in medium saucepan. Bring to a boil; reduce heat to medium and cook uncovered until potatoes are tender when pierced with a fork, about 25 minutes. Drain.
2. Place the drained potatoes in a bowl and mash with potato masher. Add the buttermilk, butter, salt and pepper; continue mashing and stirring until desired consistency. Stir in green onions.

Yields 4 servings
Calories 137, Total Fat 3g, Cholesterol 9mg, Carbohydrate 24g, Protein 4g, Sodium 70mg.

2 pounds ground turkey or ground beef
1 large onion, chopped
4 cloves garlic, minced
1/4 teaspoon crushed red pepper
1 32-ounce can tomatoes, undrained
1 medium green pepper, chopped
Salt to taste
2 tablespoons chili powder
1/2 teaspoon ground cumin

1. Cook and stir turkey, onion, garlic and crushed red pepper in large skillet
or Dutch Oven until the meat is light brown; drain.
2. Add the tomatoes, green pepper, salt, chili powder, and cumin.
Cover and simmer over medium-low heat for 15 to 20 minutes.
3. Divide turkey mixture in half. Cover and refrigerate half of the turkey mixture
for use in the Southwestern Salad. (Mixture can be frozen at this point.)

For Picadillo: Stir in 1/3 cup raisins,1/4 cup toasted, slivered almonds,
1/4 cup sliced pimiento-stuffed olives and dash allspice; 1/2 of the turkey
mixture. Heat mixture until heated through and flavors blend, stirring
occasionally, about 5 minutes. Serve over rice and garnish with cilantro if desired.

Yields 4 servings
Calories 314, Total Fat 16g, Cholesterol 90mg, Carbohydrate 22g,
Protein 24g, Sodium 390mg.
Note: You can use Picadillo for tacos.

Southwestern Salad: Heat the second half of the Picadillo with 1 cup of whole-kernel corn in a saucepan. Stir in 1/4 cup of ripe olive halves. Arrange salad greens on 4 dinner plates. Spoon the Picadillo over salad greens. Serve with sliced avocado and low-fat sour cream if desired.

Yields 4 servings
Calories 263, Total Fat 11g, Cholesterol 90mg, Carbohydrate 19g, Protein 23g, Sodium 390mg

1 1/2 pounds turkey cutlets (about 1/4-inch thick)
Salt and pepper to taste
Garlic powder to taste
1/2 cup all-purpose flour
2 tablespoons olive oil
2 tablespoons butter
1 to 1 1/2 tablespoons fresh lemon juice
1/2 teaspoon dried dill or 1 teaspoon fresh dill
1/2 teaspoon grated lemon rind

1. Pat turkey dry and season with salt, pepper and garlic powder.
Dredge half of turkey slices in flour, shaking off excess.
2. Heat 1 tablespoon of the olive oil in large nonstick skillet over medium-heat until hot, but not smoking. Cook turkey until browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to a platter and cover; keep warm. Repeat with remaining olive oil and cutlets.
3. Pour off any remaining oil. Add the butter to warm skillet and let it melt. Stir in lemon juice, dill and lemon rind. Pour over turkey cutlets.

Yields 4 servings
Calories 353, Total Fat 13g, Cholesterol 128mg,
Carbohydrate 13g, Protein 43g, Sodium 148mg

Green Peas, Carrots and Onion
1 cup low-sodium chicken
or vegetable broth
2 medium carrots, sliced
1 10-ounce package of frozen green peas
1 tablespoon olive oil
1/2 small onion, sliced
2 cloves garlic, minced
1/2 teaspoon dried thyme, crushed
1 teaspoon sugar
Salt and pepper to taste

1. Heat chicken broth in medium saucepan until boiling. Add the carrots and cook until just tender, about 3 minutes. Add the green peas and bring to a boil; reduce heat and cook for about 3 to 4 minutes longer. Drain.
2. Heat olive oil over medium-high heat until hot. Add the onion, garlic and thyme. Cook and stir until onion is tender. Add the drained peas and carrots, sugar, salt and pepper. Cook and stir until vegetables are heated through, about 2 to 3 minutes.

Yields 4 servings
Calories 119, Total Fat 4g, Cholesterol 0mg, Carbohydrate 17g, Protein 7g, Sodium 103mg

8 chicken thighs
Salt and pepper to taste
1 teaspoon dried rosemary, crushed
1 tablespoon olive oil
1 1/2 cups fresh orange juice
1 teaspoon grated orange rind
Chopped parsley

1. Pat chicken thighs dry with paper towel. Season the chicken with salt, pepper and rosemary.
2. Heat olive oil in large skillet over medium-high heat until hot. Brown the chicken thighs until light brown on both sides, about 4 minutes per side. Pour off the drippings.
3. Stir in orange juice and orange rind; bring to a boil and reduce heat to low. Cover and cook until thighs are done, about 45 minutes, stirring occasionally. Remove the cover and continue cooking until sauce thickens, spooning sauce over the chicken. Garnish with parsley if desired.

Yields 4 servings
Calories 470, Total Fat 32g, Cholesterol 158mg, Carbohydrate 10g, Protein 33g, Sodium 144mg

1/4 cup olive oil
3 large yellow tomatoes, diced
1 shallot, minced
3 cloves garlic, minced
1/4 cup coarsely chopped fresh basil
1 teaspoon fresh lemon juice
Salt and pepper to taste
1/2 (1 pound) loaf Italian bread,
cut into 1/2 slices

1. Combine the olive oil, tomatoes, shallot, garlic, basil, lemon juice, salt and pepper in a bowl. Set aside for a least 15 minutes.
2.  Lightly brush bread slices with additional olive oil. Toast Italian bread slices on both sides.
3. Arrange tomato mixture on top of the toasted bread slices. Garnish with additional basil if desired.

Yields 8 servings
Calories 152, Total Fat 8g, Cholesterol 0mg, Carbohydrate 17g, Protein 3g, Sodium 184mg

4 green tomatoes, cut into 1/4-inch slices
1/4 cup all-purpose flour
1 tablespoon sugar
1/8 teaspoon cayenne pepper
Salt and pepper
1 cup buttermilk
1/2 cup corn meal
1/4 cup vegetable oil
1 head of frisée or other lettuce

1. Combine the flour, sugar, cayenne, salt and pepper in a bowl. Dust the tomato slices on both sides with flour mixture.
2. Dip the flour-coated slices in buttermilk and then dust both sides with corn meal.
3. Heat vegetable oil in heavy skillet over medium-high heat until hot. Fry tomatoes in oil until light golden brown on both sides. Add more oil if needed. Serve on lettuce with Creole Dipping Sauce if desired.

Yields 8 servings
Calories 147, Total Fat 7g, Cholesterol 1mg, Carbohydrate 18g, Protein 3g, Sodium 45mg

Creole Dipping Sauce
1 cup mayonnaise
Juice of 1/2 lemon
1 tablespoon minced capers
1 tablespoon minced onion
1 teaspoon Dijon mustard
1 teaspoon horseradish
1 teaspoon paprika
4 sprigs cilantro or parsley, chopped
1/2 teaspoon Worcestershire sauce

1. Combine all ingredients until well-blended. Refrigerate until ready to use.

Yields about 1 cup sauce
Calories 202, Total Fat 23g, Cholesterol 10mg, Carbohydrate 1g, Protein 1g, Sodium 180mg

10 small Heirloom tomatoes
(try using a variety of colors)*
3 cloves garlic, finely minced
1 shallot, chopped
2 tablespoons chopped basil
2 tablespoons red wine vinegar
2 tablespoons olive oil
Salt and pepper to taste
Lettuce leaves

1. Cut cores from the tomatoes and slice each into eight wedges. Place the tomato wedges in a large bowl.
2. For dressing, combine the garlic, shallot, basil, vinegar, olive oil, salt and pepper in a small bowl.
3. Pour dressing over tomatoes and gently toss to coat evenly. Cover and refrigerate for at least 1 hour before serving. Serve on lettuce leaves if desired.

Yields 8 servings
Calories 65, Total Fat 4g, Cholesterol 0mg, Carbohydrate 8g, Protein 1g, Sodium 14mg

*Regular tomatoes can be substituted for Heirloom tomatoes.

9-inch pie shell
6 plum tomatoes, sliced
1 1/2 cups shredded mozzarella cheese, divided
1/4 cup grated fontina cheese, divided
1 cup fresh basil leaves, coarsely chopped
4 cloves garlic, chopped
1/3 cup mayonnaise
1/4 cup grated Parmesan cheese
Salt and pepper to taste

1. Heat oven to 425 degrees. Bake pie shell until light brown, about 5 to 8 minutes, then remove from oven. Reduce heat to 375 degrees.
2. Place the tomato slices on paper towels to drain. Combine the mozzarella and fontina cheese in a bowl.
3. Sprinkle half of the cheese mixture over crust. Arrange tomato slices over the cheese mixture. Sprinkle with the basil and garlic.
4. Stir together remaining cheese mixture, mayonnaise, Parmesan cheese, salt and pepper. Spoon the cheese mixture over pie. Bake until edges are brown and cheese is bubbly, about 20 to 25 minutes. Garnish with additional basil.

Yields 8 servings
Calories 271, Total Fat 21g, Cholesterol 28mg, Carbohydrate 13g, Protein 8g, Sodium 364mg

Nonstick vegetable oil spray
2 cups grape tomatoes, cut in half
2 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
4 (5- to 6-ounce) sea bass fillets, about 1 1/2-inch thick
1/3 cup pitted kalamata olives, coarsely chopped
1 tablespoon fresh lemon juice
1/4 cup chopped parsley

1. Heat oven to 450 degrees. Coat a large rimmed baking sheet with nonstick spray. Combine the tomatoes and garlic on the prepared sheet. Drizzle 1 tablespoon olive oil; toss to coat. Spread in even layer. Sprinkle with salt and pepper to taste. Roast until the tomato skins begin to char, about 8 to 10 minutes.
2. Remove baking sheet from oven. Sprinkle the fish with salt and pepper to taste. Heat a large skillet over medium-high heat. Add the remaining 1 tablespoon olive oil. Brown fillets on both sides until light brown. Place the fillets on baking sheet with tomatoes. Spoon some tomato mixture over fish. Add the olives. Roast until the fish is opaque in center, about 18 minutes.
3. Transfer fish to serving plate and spoon tomato mixture over fish. Drizzle with lemon juice and sprinkle with parsley.

Yields 4 servings

Calories 270, Total Fat 15g, Cholesterol 58mg, Carbohydrate 6g,
Protein 27g, Sodium 420g

1 tablespoon olive oil
1/2 medium onion, chopped
2 cloves garlic, chopped
2 pounds ripe tomatoes, diced
1 1/2 cups water
2 tablespoons tomato paste
2 teaspoons sugar
Salt and pepper to taste
2 tablespoons fresh lemon juice
1 teaspoon Worcestershire sauce
Hot pepper sauce to taste
1 small cucumber, diced
Sour Cream
Dill weed

1. Heat olive oil in large saucepan over medium heat. Add the onion and garlic; cook and stir until tender, about 5 minutes.
2. Stir in tomatoes, water, tomato paste, sugar, salt and pepper. Bring tomato mixture to a boil. Reduce heat and simmer for 15 minutes.
3. Place half of soup in a blender or food processor; process until smooth and pour into bowl. Repeat with remaining soup. Stir in lemon juice, Worcestershire and hot pepper sauce. Cover and chill in refrigerator.
4. Spoon into small glasses. Top with cucumber and sour cream. Garnish with dill if desired.

Yields about 12 shooters

Calories 36, Total Fat 1g, Cholesterol 0mg, Carbohydrate 6g, Protein 1g, Sodium 33mg