1 package (12 ounces) extra-broad no-yolk whole wheat noodles or other like pasta
2 beef bouillon cubes
2 tablespoons SmartSpread
1/2 cup beef broth
1/4 cup lean cooked ham, diced
1/2 teaspoon caraway seeds
1/2 teaspoon black pepper
1 cup nonfat sour cream
1/2 teaspoon of hot Hungarian paprika

Directions
Cook noodles according to package; add bouillon cubes to cooking water. Drain well.

In a large skillet, melt butter over medium heat. Add noodles, broth, ham, caraway seeds, and pepper. Cook, stirring for 8 minutes. Add sour cream; cook, stirring until heated through, about 2 minutes. Place on a serving platter, sprinkle with paprika.

Serves 6

3 tablespoons Worcestershire sauce
2 tablespoons lemon juice
1 clove garlic, crushed
1/2 teaspoon paprika
1/8 teaspoon ground black pepper

Place catfish in a shallow baking dish; set aside. Combine Worcestershire sauce, lemon juice, garlic, paprika and pepper in large bowl; mix well. Pour over catfish and marinate in refrigerator for 2 hours.

Preheat grill or broiler. Transfer catfish to large sheet of heavy aluminum foil. Fold up sides to form a rim; pour marinade over the catfish. Grill or broil in foil for about 5 minutes or until catfish flakes when tested with fork at the thickest part.

Makes 4 servings.

1 pound uncooked lobster meat, start with two 1 1/4 pound whole lobsters
2 tsp olive oil
3 medium garlic cloves, mashed
3 Tbsp fresh lemon juice
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Preheat grill. To prepare lobsters, cut off heads, split tails and crack claws; set aside.

Stir together olive oil, garlic and lemon juice; season to taste with salt and pepper. Toss tails and claws with half the olive oil mixture.

Grill lobster pieces, turning and moving them as they cook until shells are charred and meat is firm and opaque, about 8 minutes.

Crack lobsters and dip meat in remaining olive oil mixture. Yields about 3 ounces lobster meat and 2 teaspoons sauce per serving.

2 6- to 8-ounce fresh or frozen swordfish or halibut steaks, cut 1 inch thick
2 tsp. olive oil
1 small leek or 2 green onions, chopped (1/4 cup)
1 cup chopped, seeded tomato
1/4 cup snipped fresh basil
1 Tbsp. drained capers
1/4 tsp. black pepper
1/8 tsp. salt
2 tsp. olive oil

Thaw fish, if frozen. For tomato chutney, in a medium saucepan heat 2 teaspoons olive oil over medium heat. Add leek and cook just until tender. Remove from heat. Stir in tomato, basil, capers, black pepper, and salt. Cover and keep warm.
Rinse fish; pat dry with paper towels. Brush both sides of fish with 2 teaspoons olive oil. Place fish on the rack of an uncovered grill directly over medium coals. Grill for 8 to 12 minutes or until fish flakes easily when tested with a fork, turning once. Cut each fish steak in half. Serve the fish with tomato chutney. Makes 4 servings.

Nutritional facts per serving
calories: 155, total fat: 8g, saturated fat: 2g, monounsaturated fat: 5g, polyunsaturated fat: 1g, cholesterol: 32mg, sodium: 218mg, carbohydrate: 3g, total sugar: 1g, fiber: 1g, protein:

1 serving cooking spray (5 one-second sprays per serving)
1 1/4 pound uncooked cod, four 5 oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
10 oz chopped frozen spinach, thawed and well-drained (squeeze spinach to remove excess water)
1/4 cup low fat or fat-free sour cream
1/4 cup onions, chopped
1/2 tsp garlic powder
3 cup yellow summer squash, steamed

Preheat oven to 400?F. Coat a shallow baking pan with cooking spray. Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside.

In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you don?t have a food processor, combine spinach ingredients in a blender or mix together by hand.)

Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving.