Grilled Chicken with Roasted Tomato and Oregano Salsa

Serves 4

Enjoy generous portions of this low-calorie dish from Red Mountain Spa's executive chef Chad S. Luethje.

2 tbsp olive oil
2 tbsp chopped fresh basil
2 cloves garlic, chopped
1/2 tsp chopped fresh rosemary
1/2 tsp chopped fresh oregano
1/2 tsp salt
1/4 tsp chopped fresh thyme
1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breasts (about 6 oz each)

Salsa
1 lb fresh tomatoes, diced
1 tbsp olive oil
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 edium shallot, diced
1/2 cup diced onion
1/2 small jalapeño, cored, seeded and minced
1 tsp minced garlic
1 tbsp chopped fresh oregano
Vegetable oil cooking spray

Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes. Heat oven to 400°. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20 to 25 minutes. Combine tomatoes, shallots, onion, jalapeño, garlic and oregano in a bowl. Coat a large skillet with cooking spray. Heat over medium-high heat. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.

The skinny 312 calories per serving, 12.6 g fat (2 g saturated), 7.8 g carbs, 1.8 g fiber, 40.8 g protein

Farmers' Market Fettuccine
Makes 4 servings.

2 tbsp extra-virgin olive oil
3 cloves garlic, peeled and chopped
1/2 tsp ground fennel seed
1/4 cup white wine vinegar
2 1/2 lb fresh ripe tomatoes, seeded and roughly chopped (or one 28-oz can plum tomatoes)
12 oz fresh fettuccine (or dry pasta)
3 small zucchini, julienned
12 fresh squash blossoms, trimmed well at the base (or 2 cups fresh green beans, trimmed)
1 1/2 cups packed baby spinach, cleaned and torn into bite-sized pieces
2 tbsp roughly chopped fresh basil

Bring a large pot of salted water to a boil. Warm oil in a skillet over medium-low heat. Add garlic and cook 1 minute or until translucent and fragrant. Add fennel and cook 1 to 2 minutes. Pour in vinegar, increase heat to medium-high and cook until very little liquid is left. Stir in tomatoes with their juices. Reduce heat to low, cover and simmer about 10 minutes (if using canned tomatoes, simmer uncovered, breaking them up with a wooden spoon). While sauce is simmering, add pasta to boiling water and cook according to package directions. Season sauce with salt and pepper, add zucchini and cook 5 minutes. Add squash blossoms and spinach and cook until just wilted, about 3 minutes; remove from heat and stir in basil. Drain pasta, add to sauce in skillet and mix well.

To serve: Divide among 4 bowls. Serve hot.

Nutritional analysis per serving: 453 calories, 9 g fat

Just Peachy Smoothie

Makes 2 shakes (10 oz each).

Sunday snack. From Sanctuary on Camelback Mountain in Paradise Valley, Arizona. A (barely detectable!) hit of flaxseed oil transforms this smoothie into a treat for your digestive system. (Flaxseed aids regularity.) The oil is rich in healthful omega-3 fatty acids.

2 small peaches, peeled and quartered
1 medium banana
1 1/2 cups apple juice
1 tbsp nonfat vanilla yogurt
2 tsp honey
2 tsp flaxseed oil (found at health food stores)
1 or 2 ice cubes
Combine ingredients in blender and puree until smooth. Pour into 2 tall glasses.

Nutritional analysis per serving: 269 calories, 5 g fat (0.64 g saturated fat), 55 g carbohydrates, 1.5 g protein, 4 g fiber

New Millennium Waldorf Salad
Makes 4 servings.

From the Executive Chef at Lajitas Resort, TX

Vegetable-oil cooking spray
3 boneless, skinless chicken breasts (about 4 oz each)
4 large celery stalks, chopped
2 Granny Smith apples, peeled, cored and cut into 1/2-inch cubes
1 red bell pepper, cored, seeded, and diced
3/4 cup reduced-fat sour cream
1/2 cup lowfat plain yogurt
1/4 cup golden raisins
1/4 cup chopped walnuts
1 tbsp honey
2 tsp fresh lemon juice
4 cups mesclun

Coat a medium pan with cooking spray. Heat over medium heat; sear chicken 8 to 10 minutes per side. When chicken reaches 155°F, remove from pan. Let cool; dice. Mix remaining ingredients except greens in a bowl with chicken. Add salt and pepper. Refrigerate 1 hour. Divide greens and chicken among plates.

Nutritional analysis per serving 324 calories, 12.3 g fat (4.4 g saturated fat), 30.1 g carbohydrates, 25.5 g protein, 4.1 g fiber

Summertime Risotto

Serves 6

Give risotto a healthy spin by trading fat for flavors from earth and sea. Chef Todd English of English Is Italian in New York City cooks up a healthy but creamy risotto. English uses fresh vegetables to enhance flavor and texture. And the low-cal, protein-heavy scallops add a smooth richness, booting out much of the butterfat that's traditionally stirred into this Italian favorite.

1 pint cherry tomatoes
1/4 cup olive oil
1 tsp minced garlic
1 small onion, diced
2 cups diced zucchini
1/4 cup fresh lemon juice
1 lb arborio rice
1 cup dry white wine
2 to 3 cups nonfat chicken broth
2 tbsp light butter
6 tbsp grated Parmesan
18 sea scallops
1 bunch parsley, chopped (optional)

Tomatoes

Heat oven to 250°. Gently toss tomatoes in 2 tsp oil with a pinch of salt and pepper. Bake on a nonstick baking sheet 1 hour.
Zucchini Heat 1 tsp oil on medium heat in a medium pan. Cook garlic and half the onion until translucent; add zucchini and cook 5 minutes. Puree zucchini mixture in a blender with lemon juice and 1 tbsp oil. Season with salt and pepper. Set aside.
Risotto Heat 1 tbsp oil in a medium pot on medium heat and sauté remaining onion until translucent. Add rice and cook 2 minutes. Gradually pour in wine, stirring until rice absorbs wine. Add broth 1 cup at a time until absorbed, stirring continually for 20 minutes or until rice is tender (add more broth if necessary). Once rice is cooked, stir in zucchini puree, butter and cheese. Set aside.

Scallops Heat 1 tbsp oil in a small pan. Salt and pepper scallops and cook both sides until lightly browned. Add tomatoes and sauté 5 minutes. Spoon risotto on plate and top with scallops, tomatoes and parsley.

The dish 488 calories per serving, 14 g fat (3.5 g saturated), 68.5 g carbs, 3 g fiber, 16 g protein

Steak in Lettuce Rolls
Serves 4

Sink your teeth into a ssäm, Korea's answer to a burrito. This recipe from David Chang, co-chef at Momofuku Ssäm Bar in New York City, trades tortillas for crisp lettuce to save calories and fat.

12 oz flank (or hanger) steak

Marinade
1 large onion, sliced
6 cloves garlic, chopped
1 tbsp chopped ginger
1/2 cup low-sodium soy sauce
1/4 cup apple juice
2 tbsp lemon juice
2 tsp dark (toasted) sesame oil
4 1/2 tsp sugar

Scallion Salad
1 large bunch scallions, finely chopped
2 red chiles, seeded and thinly sliced
3 tbsp rice vinegar
2 tbsp low-sodium soy sauce
1 tsp dark (toasted) sesame oil

Lettuce Rolls
Vegetable oil cooking spray
1 1/2 cups cooked brown rice
3 tbsp soybean paste (preferably Ssämjang)
1 1/2 heads Bibb lettuce, leaves separated

Place steak in a 6" x 9" baking dish. Combine marinade ingredients; pour over meat. Cover with plastic; refrigerate 1/2 to 2 hours. Combine salad ingredients in a bowl; chill until ready to serve. Remove meat from marinade; pat dry. Coat grill or broiler pan with cooking spray. Heat grill on high. Grill or broil steak 3 minutes on each side for medium-rare. Transfer to a platter and let rest 10 minutes. Remove onion from marinade. Coat a nonstick skillet with cooking spray. Cook onion over medium-high heat until tender, 5 minutes. Move to a bowl. Cut meat thinly. For lettuce rolls: Layer rice, salad, soybean paste, onions and steak in the center of each lettuce leaf; roll up. Serve 4 rolls per person.

The skinny 324 calories per serving, 9.1 g fat (2.8 g saturated), 34.5 g carbs, 4.4 g fiber, 26 g protein