The Italian Job

2 tablespoons olive oil, divided
3 garlic cloves, minced
2 (8-ounce) jars caponata (eggplant relish)
1 cup lower sodium chicken broth
1/4 cup raisins
2 1/2 pounds tilapia or other white fish fillets
1 (10-ounce) bag baby spinach leaves (4 cups, packed)

1. In a Dutch oven or large deep skillet, heat 1 tablespoon oil and garlic over medium heat for 1 minute. Add caponata, broth and raisins. Bring to a boil. Reduce heat to a simmer.
2. Place fish in the pan. Press lightly to submerge in the sauce. Cover with spinach. Drizzle with remaining 1 tablespoon oil. Cover and cook for about 8 minutes or until the fish is opaque in the center. Serves 6.

Recipe by Sharon Sanders, "Good Food Fast," April 2006.

Per serving: 370 calories, 14g fat, 42g prot., 19g carbs., 6g fiber, 450mg sodium.

2 tablespoons olive oil
3/4 cup chopped onion
1 (1 1/4-pound) package marinated peppercorn pork tenderloin, cut into 1 1/2-inch chunks
1 (15-ounce) can cannellini beans, rinsed and drained
1 (15-ounce) can diced stewed tomatoes, undrained
1 (12-ounce) jar marinated artichoke hearts, drained
1 (1-pound) tube basil-garlic polenta, sliced 1/4-inch thick

1. Heat oil in a large skillet over medium-high heat. Add onion. Cook for 2 minutes. Scrape onion to the side. Add pork. Cook for 4 minutes, turning once, or until browned on all sides. Add beans, tomatoes and artichokes. Scrape up browned bits on the bottom of the skillet.
2. Lay polenta slices over mixture. Cover and cook for 5 minutes or until polenta is heated through. Serves 6.

Recipe by Sharon Sanders, "Relish Good Food Fast," April 2006.

Per serving: 470 calories, 13g fat, 25g prot., 67g carbs., 10g fiber, 1030mg sodium.

4 tablespoons olive oil, divided
2 cups cauliflower florets
1 1/2 cups chopped bell peppers (red, green and yellow)
1 1/2 cups sliced mushrooms
3 cloves garlic, minced
1 cup lower sodium chicken stock, divided
1 teaspoon Italian seasoning
1 cup dry white wine
2 (9-ounce) packages refrigerated vegetable or cheese ravioli
1/2 cup shredded Parmesan-Asiago-Romano cheese blend
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon red pepper flakes

1. Heat 2 tablespoons oil in a large skillet over high heat. Add cauliflower, peppers, mushrooms and garlic. Stir. Cover and cook, stirring occasionally, for 5 minutes or until browned. Remove vegetables and set aside. Add 1/4 cup of the chicken stock to the pan. Scrape pan to loosen browned bits; pour over vegetables.
2. Add remaining 2 tablespoons oil to the skillet set over high heat. Add ravioli and Italian seasoning. Cook, stirring, for 2 minutes, or until the ravioli browns. Add wine and remaining 3/4 cup chicken stock. Cover, reduce the heat to medium and cook for about 3 minutes or until ravioli is tender and plump. Add cheese, salt, pepper, pepper flakes and reserved vegetables. Cook 1 minute or until heated through. Serves 6.

Recipe by Sharon Sanders, "Relish Good Food Fast," April 2006.

Per serving: 290 calories, 16g fat, 10g prot., 21g carbs., 3g fiber, 520mg sodium.