Turn steak over and repeat shallow crisscross slashes on other side. Sprinkle surface of steak evenly with garlic, bay leaves, oregano, thyme and pepper. Season to taste with salt. Roll steak up and refrigerate until shortly before serving.
To cook, unroll steak and discard garlic and bay leaves. Broil meat 3 to 4 inches from heat source to desired doneness. Or pan-fry steak in nonstick skillet sprayed with nonstick spray. Slice meat very thinly across grain. Makes 4 servings, 205 calories per serving.
ORANGE ROUGHY IN ORANGE-MINT-YOGURT SAUCE
1 1/2 pounds orange roughy fillets
1 teaspoon olive oil
1/2 teaspoon minced ginger root
1/2 teaspoon minced garlic
1 (8-ounce) carton plain nonfat yogurt
1 teaspoon grated orange peel
1 teaspoon minced fresh mint leaves
White pepper
Brush fish fillets with olive oil and sprinkle lightly with ginger and garlic. Broil 3 to 4 inches from heat source about 5 minutes or until fish flakes when tested with fork.
Meanwhile stir together yogurt, orange peel and mint leaves. Season to taste with white pepper. To serve, spoon yogurt sauce over fish or serve separately. Makes 6 servings, about 178 calories per serving.
PESTO CHICKEN PASTA
1 whole chicken breast, about 1 pound
1/2 cup Pesto Sauce
1/4 cup diced dry-pack dried tomatoes
1/2 pound bow-tie pasta
Poach, skin and bone chicken breast. Cut meat in 1/2-inch cubes. Heat Pesto Sauce, chicken and dried tomatoes together in small saucepan.
Cook pasta according to package directions. Toss well-drained pasta with pesto mixture and serve hot or chilled. Makes 6 servings, about 261 calories per serving.
Pesto Sauce
1/4 cup olive oil
1/4 cup fresh basil leaves, packed
2 tablespoons toasted pine nuts
1 clove garlic
Combine oil, basil, pine nuts and garlic in blender container and blend until creamy. Makes about 1/2 cup sauce.
STUFFED MIXED PEPPERS
1 yellow pepper
1 sweet red pepper
2 green peppers
2 tablespoons margarine or oil
1/2 cup bulgur
1 cup chicken broth
1/2 pound ground turkey
1 clove garlic, minced
3/4 cup chopped onion
1 tablespoon minced fresh sage leaves
2 tablespoons toasted pine nuts
Cut yellow, red and 1 green pepper in halves lengthwise. Remove seeds and place pepper shells, skin side up, on broiler pan. Broil 3 to 4 inches from heat until skins are lightly browned in spots and flesh is tender. Set aside in warm spot.
Melt 1 tablespoon margarine in skillet, add bulgur and saute, stirring, 2 to 3 minutes. Add chicken broth and bring mixture to boil. Reduce heat to simmer, cover and cook about 15 minutes or until bulgur is tender and liquid has been absorbed. Set aside.
Dice enough of remaining green pepper to measure 1/4 cup, reserving remaining pepper for another use. Saute turkey in remaining 1 tablespoon margarine in skillet, stirring constantly until meat loses pink color.
Add diced pepper, garlic and onion and continue cooking, stirring often, until turkey is cooked and vegetables are tender but not browned. Stir in sage, pine nuts and cooked bulgur. Heat mixture through then spoon into pepper halves. Makes 6 servings, about 184 calories per serving.
HURRY-UP VEGETARIAN CHILI
2 small red onions, diced
2 teaspoons minced garlic
2 tablespoons olive oil
1/2 cup orzo pasta
1 (1-pound) can tomatoes
2 (14 1/2-ounce) cans chicken broth
1/2 cup chopped celery
1/2 cup chopped carrots
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon cayenne pepper
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh marjoram
1 yellow squash, cut in chunks
2 pattypan squash, cut in chunks
1 large zucchini, cut in chunks
1 (8-ounce) can tomato sauce
1 (15- to 16-ounce) can chili beans with liquid
Salt, pepper
In large heavy saucepan, saute onions and garlic in olive oil just until soft. Do not brown. Add orzo and cook, stirring, 1 to 2 minutes or until orzo is well coated. Stir in tomatoes and liquid and 1 can broth. Bring mixture to boi.
Add celery, carrots, chili powder, cumin, cayenne, oregano, marjoram, yellow and pattypan squash, zucchini and tomato sauce. Bring mixture back to boil, reduce heat, cover and simmer 20 minutes, adding additional chicken broth as needed. (Mixture should be thick rather than watery.)
Add beans and season to taste with salt and pepper. Continue cooking until beans are heated through. Makes 8 servings, about 185 calories per serving.
ARTICHOKE BOTTOM FILLED WITH WHITE EGG SALAD
2 large artichokes
2 teaspoons lemon juice
4 hard-cooked eggs
2 tablespoons light mayonnaise
1/2 teaspoon curry powder
2 tablespoons finely diced celery
2 tablespoons chutney
Parsley sprigs
Trim top leaves and points of remaining leaves from artichokes. Trim stem end even with base of artichoke. Cook in boiling water to which lemon juice has been added until stem end of artichoke can easily be pierced with fork, about 30 to 40 minutes.
