This fruit salad takes little time to prepare and is super delicious. The citrus sauce is very light and does not overwhelm the flavor of the other fruit. Serve as a side dish; or as a perfect ending to any meal. I paired it with a hearty Chicken and Vegetable stew. Both are low fat and low calorie for a healthy winter lunch or dinner.

DRIED BERRY FRUIT SALAD WITH BRANDY CITRUS SAUCE

Ingredients:
Salad:
1 medium apple (your choice), washed and chopped
1 medium pear, washed and chopped
1 /4 cup toasted pecans, chopped * (you can substitute walnuts or almonds)
1 /4 cup Brownwood Acres Dried Tart Cherries
2 Tbsp Brownwood Acres Dried Wild Blueberries (optional

Brandy Citrus Sauce:
1 tangerine
2 Tbsp brandy
1 Tbsp honey

Place fruit, dried fruit, and nuts in a salad bowl and toss gently to combine. Set aside.
Peel tangerine and over a bowl, remove seeds. Take each section and cut into thirds, allowing the juice to catch in the bowl. In a small non-stick sauce pan, combine tangerine pieces, juice, brandy and honey.
Heat mixture over medium-low heat until the honey is dissolved; stirring constantly. This takes only a minute or two. Remove from heat and cool for about 5 minutes. Stir mixture into the fruit salad.

*Nuts are rich in antioxidants, but also calorie rich. Toasting nuts brings out the flavor and allows you to use less in your recipes. To toast, place nuts in a dry non-stick skillet and cook on medium-high heat until brown. Stir or shake while cooking. Watch very carefully as they can easily burn.
Yield: 5 (1 cup servings).

WINTER CHICKEN STEW

Ingredients:
2 cups sliced carrots (about 3 large)
1 cup sliced celery (about 2 stalks)
1 /2 cup sliced green onions
1 /2 cup diced onions
1 lb chicken breasts (boneless, skinless) cut into 1 inch pieces.
3 cups chicken broth (approx. 2—14.5 oz cans)
2 cups water, plus 1 /8 cup
3 /4 cups uncooked pearled barley
Chopped fresh parsley (optional)

Directions:
In a stock pot, over medium heat, sauté onions in the 1 /8 cup water. Add chicken and cook until slightly browned. Add remaining ingredients and bring to a boil. Cover, reduce heat and simmer for 3-4 hours. Salt and pepper to taste. Top with parsley sprigs.
You can also make this stew in a slow cooker. Place ingredients i(except parsley) in a slow cooker; cover and cook on low heat 8 to 9 hours.
Yield: Approx six (1-1 /2 cup) servings

A great way to use up some of that leftover turkey or chicken!  This salad is always a hit—makes a great main dish for a brunch.
4       Cups cooked turkey or chicken, chopped
3       stalks celery, chopped
1       bunch green onion, chopped
3 /4   Cups light mayonnaise
1 /2   tsp Dijon mustard
2       tsp sugar
1 /8   tsp tarragon
1       drop almond extract
3 /4   Cups FruitFast Balaton Dried Tart Cherries

Mix ingredients, making sure chicken is covered. Chill at least two hours before serving.  Serve on a bed of lettuce.

The question of what to do with turkey leftovers is always a dilemma. Soups, stews, casseroles are usually suggested, but these all require additional work. This recipe (revised from a recipe from the Flat Belly Diet) is quick and easy. It takes about 10 minutes to prepare and is so healthy and delicious. Cooked chicken breasts can be substituted for the turkey breast and makes a great any-time lunch or easy dinner.

RASPBERRY TOPPED TURKEY

14 oz turkey breast, or boneless, skinless cooked chicken breast

2 cups fresh or frozen raspberries (If using frozen, thaw and bring to room temperature)

4 Tbsp low-fat raspberry walnut vinaigrette dressing

3 Tbsp FruitFast Mixed Berry Liquid Fruit Supplement

1 tsp lemon juice

1 /2 cup toasted and chopped walnuts

Cut the breasts into this slices or dice into bite-size pieces. In a bowl mix together all ingredients, except the walnuts. Place turkey or chicken on a plate and spoon the fruit mixture over the top. Sprinkle with walnuts.

Yield: 4 servings

Lean ground turkey simmered with fire-roasted tomatoes, onions, garlic, bell pepper, cilantro, chili powder, cumin, mustard powder and chopped dried cherries, makes for a great fall staple.

Ingredients:
4 ounces FruitFast Montmorency Dried Tart Cherries, chopped (3/4 cup)
2 cups fat-free low sodium chicken broth, divided
1 tablespoon olive oil
1 cup chopped onion
1 tablespoon fresh chopped garlic
1 pound lean ground turkey
1 roasted red bell pepper, cut into 1/4″ cubes
1 tablespoon + 1 teaspoon chili powder
1-1 /2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon dried mustard powder
1 /2 teaspoon dried oregano
4 cups chopped fire-roasted* tomatoes
1- 1 /2 cups cooked black beans (or 1 16-ounce can, rinsed and drained)
1 /4 cup cilantro, chopped

Directions:
Heat one cup of the broth. Place cherries in small mixing bowl. Add hot broth and set aside.

Heat olive oil in a 4-qt. saucepan over medium heat. Add chopped onion and sauté for about five minutes or until onion is soft. Add garlic and cook one minute longer. Do not brown garlic. Add turkey and cook until it is no longer pink.

Add roasted bell pepper, chili powder, cumin, coriander, mustard and oregano. Cook mixture over medium-high heat, stirring occasionally for about two minutes. Add tomatoes and remaining cup of broth; bring to boil. Reduce heat and simmer uncovered for about 5 minutes.

Stir in beans, cherries and cilantro. Continue cooking for an additional 2 minutes or until mixture is just heated through. Season with additional salt if desired.

*Used Muir Glen canned fire-roasted tomatoes for optimal flavor; may use regular canned chopped tomatoes.

Yield: about 2 quarts or 8 servings

The unusual addition of bananas combined with just the right amount of curry make this Chicken Salad memorable. It comes from Cook with KISS by Corinne C. Kanter, www.sailcopress.com.

* 2 cups cubed cooked chicken
* 1 cup celery, chopped
* 1 cup mayonnaise
* 1/2 to 1 tsp curry powder
* 1 can (20 ounces) chunk pineapple, drained
* 2 large firm bananas, sliced
* 1 can (11 ounces) Mandarin oranges, drained
* 1/2 cup flaked coconut
* Salad greens
* 3/4 cup salted peanuts or cashew halves

Directions:
Place chicken and celery in a large bowl.  Combine mayonnaise and curry powder; add to chicken mixture and mix well.  Cover and chill for at least 30 minutes.  Before serving, add the pineapple, bananas, oranges and coconut; toss gently.  Serve on salad greens.  Sprinkle with nuts. Serves 4-6.

This main-course salad is a flavorful treat any time of year.
Ingredients:
1 /3 cup olive oil
2 Tbsp lemon juice
1 tsp coarse-ground Dijon mustard
1 tsp dried basil (or 1 tsp chopped fresh basil)
1/4 tsp salt

Salad:
4 cups mixed salad greens
1 pound medium-size, cooked, peeled shrimp
2 small ripe avocados, peeled, pitted and sliced
3 /4 cup FruitFast dried tart cherries
1 /4 cup sliced green onions

Directions:
For the dressing, combine olive oil, lemon juice, mustard, basil and salt; mix with a wire whisk or beat with a large spoon until well mixed. Refrigerate while preparing salad. For the salad, divide salad greens evenly between 4 plates. Combine shrimp, avocados, cherries and green onions in a large bowl; divide shrimp mixture evenly over salad greens. Drizzle with dressing. Serve immediately.

Makes 4 main course servings.

This great fish recipe from Prevention magazine’s Flat Belly Diet, is beautifully paired with these Carrots with Character for a truly healthy meal.

FRITTATA WITH SMOKED SALMON and SCALLIONS

Ingredients:
2 tsp extra virgin olive oil
6 scallions (whites and 2” of green), trimmed and chopped
6 egg whites
4 eggs
1 /4 cup cold water
1 /2 tsp dried tarragon or finely chopped fresh tarragon
2 oz. thinly sliced smoked salmon, cut into 1” wide pieces
3 /4 cup black olive tapenade

Directions:
Preheat oven to 350 degrees. Heat a heavy 8” oven-proof sauté pan over medium heat for 1 minute. Add oil and heat 20 seconds. Add scallions and sauté, stirring occasionally for 2 minutes or until soft.

Combine egg whites, eggs, water, tarragon and salt in a medium bowl and whisk to blend. Season with fresh ground pepper. Pour mixture into the sauté pan and lay salmon on top. Cook, stirring occasionally for 2 minutes or until partially set. Transfer the pan to the preheated oven and cook 12 to 14 minutes, or until firm, golden, and puffed. Remove from the oven and use a spatula to release the frittata from the pan and slide onto serving platter. Serve with 2 Tbsp of the black olive tapenade.

Yield: 6 servings

For a great breakfast serve with 1 cup fat-free or low-fat plain yogurt with _ cup fresh or frozen (thawed) dark sweet cherries. Top yogurt with 1/2 cup toasted whole oats, or add this delicious carrot recipe.

This recipe becomes an elegant dinner when combined with these:

CARROTS WITH CHARACTER

Plain carrots become an elegant side dish with cherries, nutmeg and ginger.
Ingredients:
1 pound carrots, peeled and sliced (or one l-lb package whole baby carrots)
1 /2 cup FruitFast dried tart cherries
3 Tbsp maple syrup
2 Tbsp margarine
1 /2 tsp ground nutmeg
1 /4 tsp ground ginger

Directions:
Cook carrots in water in a covered saucepan 8 to 10 minutes, or until tender. Drain well. Add dried cherries, maple syrup, butter, nutmeg and ginger to cooked carrots in a 2-quart saucepan. Cook, stirring occasionally, over medium heat, until the mixture is hot and bubbly.

Makes 6 (1/2 cup) portions.

Beef takes on a new flavor with mushrooms, onions … and FruitFast dried cherries.

2 -1 /2 lbs boneless beef round steak (cubed—1 inch)
4 cloves garlic
1 /2 cup chopped onion
2 cups dry red wine
1 (10 – 3 /4 oz) can condensed cream of mushroom soup, undiluted
1 -1 /2 cups dried cherries
2 (4-1 /2 oz) jars button mushrooms
3 Tbsp all-purpose flour
1 /2 cup water
Bow tie pasta, or egg noodles, cooked and well drained

Coat a large, oven proof Dutch oven with non-stick cooking spray; place over medium heat until hot.
Add steak; cook, stirring occasionally, 8 to 10 minutes, or until meat is brown. Drain well; set aside.

Recoat pan with cooking spray; place over medium heat. Add garlic and onion; sauté 1 minute. Add wine and mushroom soup; mix well. Bring mixture to a boil. Return steak to pan; stir in cherries and mushrooms.

Combine flour and water in a small bowl; blend until smooth with a fork or wire whisk. Gradually stir flour mixture into steak mixture; mix well.
Bake, covered, in a preheated 350-degree oven 1-1 /2 hours, or until steak is tender and mixture is thick. Serve over bow tie pasta, or noodles.

Yield: Eight servings.

This innovative sandwich makes an easy lunch or light dinner.

1 /2 cup nonfat lemon yogurt
1 Tbsp honey Dijon-style mustard
1 tsp Worcestershire Sauce
3/ 4 tsp curry powder
1 /4 tsp salt
1 /4 tsp coarsely ground pepper
1 1 /2 cups finely chopped cooked chicken (8 oz)
1 cup FruitFast dried tart cherries
1 /2 cup seeded and finely chopped cucumber
1 /3 cup shredded carrot
1 /4 cup sliced green onions
8 (10-inch) whole wheat flour tortillas or tomato flavored flour tortillas

Stir together yogurt, mustard, Worcestershire sauce, curry powder, salt and pepper in a medium mixing bowl. Gently stir in chicken, cherries, carrot, cucumber and green onions.

Mound about 3 /4 cup chicken mixture just below center of each tortilla. Fold in sides, just covering edges of chicken mixture. Roll up from one side, jelly roll fashion. Serve seam side down on a plate.

Yield: Four servings.

2 cups fresh or frozen tart cherries, pitted

¼ cup honey

1 Tbsp rum

1 tsp grated orange peel

¼ tsp dried crushed marjoram

¼ tsp dried crushed thyme

3/4 cup water

2 Tbsp FruitFast Cherryflex Liquid Supplement

½ cup orange juice

1 tsp dried oregano

2 Tbsp. cornstarch

Prepare game hens or other meat (chicken or pork). While meat is cooking prepare the cherry sauce. Combine cherries, honey, rum, water, orange peel, and spices in a medium saucepan. Mix well and bring to a boil over medium heat. Combine orange juice and cornstarch; mix until smooth. Add cornstarch mixture and continue cooking until thickened. Stir in FruitFast Cherryflex Liquid until thoroughly mixed. Serve over cooked meat.

Yield 6 servings.