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Category: Meat Free

Grown Up Mini Muffin Pizzas

Grown Up Mini Muffin Pizzas

Grown Up Mini Muffin Pizzas

 

3 whole wheat English Muffins, halved

2 T. Tomato Paste

2 T. Pesto

1 T. Olive Oil

½ Red Onion, thinly sliced

3 Mushrooms, sliced

½ Zucchini, thinly sliced

2-3 slices ham or 6 slices Salami

scant 1 C. grated Cheddar cheese or 6 slices Mozzarella

 

Mix tomato paste and pesto together in a small bowl and spread equally among the muffin halves.  Heat oil in nonstick skillet and cook onion, mushrooms and zucchini until soft and beginning to brown.  Preheat broiler to high.  Divide vegetables between the muffins, top with the meat, then the cheese.  Cook under broiler 3-4 minutes, until cheese is melted.  Serve hot or cold.  Wrap in waxed paper for a lunch box.

 

From Delicious Lunches

Italian Zucchini Crescent Pie

Italian Zucchini Crescent Pie

2 T. butter or margarine

4 C. thinly sliced zucchini

1 C. chopped onions

2 T. dried parsley flakes

1/2 tsp. salt

1/2 tsp. pepper

1/4 tsp. garlic powder

1/4 tsp. dried basil leaves

1/4 tsp. dried oregano leaves

2 eggs, well beaten

8 oz. (2 C.) shredded Muenster or mozzarella cheese

1 (8-oz.) can Pillsbury® Refrigerated Crescent Dinner Rolls

2 tsp. prepared mustard

 

Heat oven to 375°F. Melt butter in 12-inch skillet over medium-high heat. Add zucchini and onions; cook 6 to 8 minutes or until tender, stirring occasionally. Stir in parsley flakes, salt, pepper, garlic powder, basil and oregano.  In large bowl, combine eggs and cheese; mix well. Add cooked vegetable mixture; stir gently to mix.  Separate dough into 8 triangles. Place in ungreased 10-inch pie pan, 12×8-inch (2-quart) glass baking dish or 11-inch quiche pan; press over bottom and up sides to form crust. Firmly press perforations to seal. Spread crust with mustard. Pour egg mixture evenly into crust-lined pan.  Bake at 375°F. for 18 to 22 minutes or until knife inserted near center comes out clean. If necessary, cover edge of crust with strips of foil during last 10 minutes of baking to prevent excessive browning. Let stand 10 minutes before serving.

Grilled Pepper (Rajas) Quesadillas

Grilled Pepper (Rajas) Quesadillas

4 Anaheim chilies, about ¾ pound

2 medium Poblano chilies, about ½ pound

1 small red bell pepper

1 tablespoon extra-virgin olive oil

¼ cup finely chopped onion

2 large cloves garlic, finely chopped

1 teaspoon butter

Eight 7-inch flour tortillas (soft taco size)

¾ cup grated sharp cheddar

¼ cup sour cream (optional)

¼ cup Salsa

 

This recipe lets you take advantage of any kind of fresh peppers and it’s ideal for using a bunch of peppers from a farmer’s market. I’ve used Anaheim and Poblano chilies here but if you spot them give padron peppers, gypsies, or friarellis a try. If you want to liven things up toss in a few Satan’s Kiss or

Cherry Bomb peppers. For my money, the more kinds of fresh peppers you throw into your rajas, the better it tastes. Just aim for a pound and a half of peppers, total.

If you prefer to roast peppers on the grill: Preheat a gas grill on high for 5 minutes. Poke the chilies and pepper several times with a fork to create holes for steam to escape. Place the chilies and pepper directly on the grate of your gas grill and close the lid. Turn about every 5 minutes until skin is evenly blackened. Put pepper and chilies in a plain brown paper bag (even a grocery bag will work if you have nothing smaller) and roll the top of the bag down to seal in the steam. Allow the vegetables to steam in the bag for 20 minutes. Remove from the bag and with a paring knife, scrape off the blackened skin. Scrape away all the seeds and then finely dice the chilies and pepper. You should have about 1 ½ cups altogether. Set the peppers aside.

 

If you prefer to roast peppers in your oven: Cut each pepper in half, scrape out all the seeds, and place the peppers cut side down on a baking sheet. Place the tray under the broiler for 5 to 7 minutes, until the entire surface of the pepper skins are blistered and blackened. With tongs or a big spoon, transfer the peppers to a brown paper bag, wait 20 minutes, and scrape off all the blackened skin with a paring knife. Set the peppers aside.

When you’re ready to make the quesadillas:  Heat the oil in a frying pan over medium high heat until hot, about 1 minute. Add the onion and garlic and sauté until the onion is golden and soft, 3 to 5 minutes. Add the pepper/chili mixture, lower heat to medium and stir, cooking mixture until fragrant, about 10 minutes. Turn off the heat and set the pan aside. Melt ¼ teaspoon of the butter in a frying pan over medium heat. Swirl the pan so the butter covers most of the pan’s bottom. Add one tortilla, placing it flat on the melted butter, then spoon 3 to 4 tablespoons of the pepper mixture on top of the tortilla. With a spoon, spread this out to cover the surface of the tortilla. Sprinkle evenly with 3 tablespoons of the grated cheddar. Cover with a second tortilla and press the top of the quesadilla down. Turn the

heat to medium-low and cook until the cheese starts to melt and underside is golden brown, about 3 minutes. Carefully flip the quesadilla with a spatula and cook the other side until the cheese is completely melted and the underside is golden, about 3 minutes. Transfer to a plate and keep the quesadilla warm in the oven. Follow the same steps, measuring ¼ teaspoon of the butter into the frying pan and allowing it to melt before placing another tortilla in the pan. Add 3 to 4 tablespoons of the pepper mixture and follow the same steps that you used for the first one. When each is done, transfer to the plate and keep them warm in the oven. When all 4 quesadillas are done, put each quesadilla on a plate and cut into 8 wedges. Serve with sour cream and green salsa.

Falafel

Falafel

Falafel

 

1 1/2 C. Chick Peas, cooked

1 Garlic Clove

1/4 C. Onion, chopped

1/4 C. Cilantro, chopped

3 T. Flour (I used whole wheat, but you could also use white flour)

1 tsp. Baking Powder

1/2 tsp. Cumin

Olive Oil

 

Place the first 7 ingredients in a food processor and puree. Make sure the mixture is thoroughly combined. Scrape down the sides of the mixture as needed.  With moist hands (so the mixture doesn’t stick to your hands) form patties with about 1 T. of the mixture and place on a plate while you form the remaining patties.  In a medium sauté pan, heat around 2 T. of oil over medium heat. You want the pan to have a thin coating of oil.  Add half of the patties to the pan and sauté for 4 minutes on each side or until golden (you may have to add a little more oil if your pan get too dry).  Remove the patties from the pan and place on a paper towel lined plate (to absorb any extra oil).  Cook the remaining patties.  Cool and serve with yogurt sauce.

 

Yogurt Tahini Sauce (Makes a little over 1/2 C.)

 

1/2 Yogurt

1 T. Lemon

1 T. Tahini (if your little one has a nut allergy, you could leave this out)

 

Place all the ingredients in a bowl and stir to combine.

Wheat Berry Salad with Red Pepper, Eggplant, and Zucchini

Wheat Berry Salad with Red Pepper, Eggplant, and Zucchini

1 C. wheat berries

1 quartered red bell pepper

2 T. olive oil, preferably extra virgin, divided

4 slices (1/2″ thick) eggplant

4 slices (1/4″ thick) sweet onion

1 medium zucchini, cut into 4 thick diagonal slices

1 medium yellow crookneck squash, cut into 4 thick diagonal slices

1/4 tsp. salt,

1/4 tsp. ground black pepper, divided

3 T. red wine vinegar

1 T. chopped parsley + parsley sprigs (garnish)

1 tsp. chopped fresh oregano

1 tsp. leaves + oregano sprigs (garnish)

Minced garlic

 

Place the wheat berries in a medium bowl, fill the bowl with water, cover, and soak in the refrigerator overnight. Drain. Place in a medium saucepan, cover with water, and heat to a boil. Simmer, uncovered, until wheat berries are tender, about 1 hour. Meanwhile, preheat the oven to 400ºF. Arrange the bell pepper in a single layer on a large sheet pan or baking sheet. Measure 1 T. oil. Lightly brush the pepper with some of the T.. Roast for 20 minutes. Turn the pepper. Add the eggplant, onion, zucchini, and squash to the pan. Brush with what remains of the 1 T. oil. Roast for about 25 minutes longer, or until browned. Let the vegetables stand to cool. Season with 1/8 tsp. of the salt and the pepper. Set half of the vegetables aside. Cut the remaining vegetables into 1/2″ pieces. In a large bowl, combine the vinegar, chopped parsley, chopped oregano, garlic, the remaining 1 T. oil, and the remaining 1/8 tsp. salt and pepper. Add the wheat berries and cut-up vegetables. Toss to coat. Spoon onto a serving platter. Arrange the remaining vegetables around the edges. Garnish with herb sprigs.

 

Yield: 4 servings

Calories: 280

Fat: 8g

Fiber: 8g

Black Bean Flautas

Black Bean Flautas

2 (15-ounce) cans Black Beans, undrained

2 teaspoons chili powder

1/2 teaspoon cumin

1 clove garlic, minced

1 bay leaf

12 (6-inch) flour tortillas

6 green onions, minced

2 tomatoes, chopped

1 cup cheddar cheese, grated

 

In a medium saucepan, combine beans with liquid, chili powder, cumin, garlic, and bay leaf. Simmer 10 minutes. Remove bay leaf. Drain bean mixture, reserving liquid. Mash beans, adding liquid as needed for desired consistency.  Preheat oven to 400°F.  Fill tortillas with 2 tablespoons of bean mixture and top with green onions, tomatoes, and cheese. Roll up into a tube shape and place in a 9×13 inch pan, seam side down.  Bake until lightly browned, about 15 minutes. Garnish with remaining bean mixture, salsa, sour cream or yogurt.

 

Yield: 6 servings

Calories: 201

Fat: 6g

Fiber: 5g

Parmesan Flan

Parmesan Flan

3 T. butter, plus more for buttering ramekins

3 T. flour

1 C. milk

3 eggs

2 egg yolks

2 C. finely grated Parmigiano-Reggiano cheese (about 8 ounces) – get the GOOD stuff for this!

Salt and freshly ground black pepper

 

Preheat the oven to 375°F. Generously butter six 5-ounce ramekins. Melt the butter in a medium saucepan over medium heat. Add the flour and whisk for 3 minutes. Slowly add the milk, whisking constantly, and cook, stirring until it thickens, about 3 minutes. Transfer the mixture to a bowl and add the eggs, Whisk well. Add the cheese, season with salt and pepper, and stir until well mixed. Pour the mixture into the prepared ramekins. Place in a baking dish. Pour in enough boiling water to come 1 inch up the sides of the ramekins. Bake until the flans are puffed and firm to the touch, 30 minutes. When the flans are done, remove them from the water bath. Run a knife around the edge and remove the flans from the ramekins.

Roasted Vegetable Strudels

Roasted Vegetable Strudels

2 medium-large zucchini and/or yellow squash, cut into 1/2″ cubes

1 large red onion, coarsely chopped

1 large red bell pepper, cut into 1/2″ cubes

1 eggplant, cut into 1/2″ cubes

2 ounces fat-free cream cheese

1/2 C. (2 ounces) goat cheese

1/3 C. chopped fresh basil

1/4 tsp. salt

12 sheets (17″ x 11″) frozen phyllo dough, thawed

 

Preheat the oven to 400°F. Coat 2 baking sheets with nonstick spray. Spread the zucchini and/or yellow squash, onion, bell pepper, and eggplant out on the prepared baking sheets in an even layer. Coat with nonstick spray. Bake, turning occasionally, for 25 minutes, or until soft. Meanwhile, in a large bowl, combine the cream cheese and goat cheese. Stir in the roasted vegetables, basil, and salt. Rinse 1 baking sheet and wipe dry. Coat with nonstick spray. Set aside. Place 1 sheet of phyllo dough on a work surface, long side facing you. Coat lightly with nonstick spray. Top with 3 more sheets, coating each sheet lightly with nonstick spray. Starting at the center of the top edge, cut the stack in half. You will now have 2 smaller rectangles with the shorter sides facing you.. Divide the roasted vegetable mixture into 6 equal portions. Spoon one-sixth of the vegetables in the center of one stack, leaving a 1″ inch border along all sides. Starting at the bottom, roll the dough over the vegetables once, jellyroll style, then fold in the sides of the dough. Continue to roll away from you to form a tight cylinder. Place on the prepared baking sheet. Spoon another one-sixth of the vegetables in the center of the second stack. Roll into a cylinder and place on the baking sheet. Repeat with the remaining 8 sheets of phyllo and vegetables to form 4 more strudels. Lightly coat the strudels with nonstick spray. Bake for 10 to 12 minutes, or until golden brown and heated through.

White Beans and Escarole

White Beans and Escarole

3 Tsp. organic olive oil, plus 1 tsp. to finish

2 medium organic onions, halved and thinly sliced (or finely chopped for young eaters)

4 cloves organic garlic, minced

1/3 C. organic sun dried tomatoes, chopped (skip for kids under 12 mos)

1 head organic escarole, cleaned and roughly torn into pieces

1/3 C. organic chicken broth

1 can organic cannellini beans, drained and rinsed

2 Tsp. organic lemon juice, freshly squeezed, plus extra to finish (substitute cider vinegar for kids under 12 mos)

1/2 C. organic parmesan, grated

salt and pepper

 

Heat olive oil in a large pan over medium-high heat. Add onion and garlic. Sauté until they begin to turn a light golden brown. Add tomatoes and saute another minute or two, until they begin to soften. (If you aren’t using “fresh” sun dried tomatoes or ones that have been soaking in olive oil, add them at the same time as the onion and garlic since it will take much longer for them to soften.) Add escarole. You may need to do this in batches, waiting for one batch to wilt before adding the next. When all of the escarole is in the pan and wilted, add chicken stock and, if serving only to older kids and adults, a healthy sprinkling of salt. Reduce heat to medium low and simmer until 3/4 of the liquid has cooked off. Stir in the beans and lemon juice. Simmer until most of the liquid is absorbed and the greens are tender. Remove from heat and stir in parmesan. Set young eaters’ portion(s) aside. Finish with salt and pepper, olive oil, and a squeeze of lemon juice.

Zucchini Risotto

Zucchini Risotto

2 – 4 tsp. butter

1 C. Arborio rice

4+ C. chicken stock

1 egg yolk (I use the whole egg, actually)

1/4 C. half-&-half or cream

1 tsp. olive oil

3 small zucchini, sliced thin or grated if easier

1/4 C. parmesan or more

2 lg garlic cloves

1 bunch scallions or chopped onions or shallots – whichever

salt/pepper

1/2 C. chopped ITALIAN parsley – don’t ever use the frilly garnish kind – no flavor

juice of 1/2 lemon

1/3 C. or so of white wine – whatever you’re drinking at the moment

 

First, melt 2 tsp. of the butter and the olive oil, add the onion and sauté slowly. Once they’re soft, throw in the garlic (so it doesn’t burn), then all the rice, with a little more oil. I know, seems weird with no liquid, but that’s risotto. Stir fry the rice for a few minutes, then add about a C. of broth. Traditionally, it should be hot, which you can do in a glass pyrex C. measure in the microwave. But you don’t have to. The key to risotto is to keep adding the broth as the rice sucks it up – it should never be dry or conversely, drowned. You do have to stir regularly, though not continuously as the books would say. Now, my sister sautes the zucchini with garlic in a separate pan, but I don’t because I’m all about one-pot meals. The cheater way is to add the zuke when the rice is almost done, along with the cream, egg and parmesan, lemon, wine, salt/pepper and parsley. I throw it all in together and it comes out fine. You’ll need to correct the rice with broth or hot water if it isn’t done enough or is too dry. Cook til it’s done. This is where my sister adds the additional 4 T. of butter.

Garden Fresh Linguine

Garden Fresh Linguine

1 large zucchini, julienned (see method)

1 C. fresh basil, chopped

1/2 C. fresh parsley, chopped

4 large cloves garlic, minced

1 C. small cherry tomatoes, sliced in half

1 pckg. linguine

1/3 C. good quality olive oil

salt & pepper, to taste

sprinkling of fresh parmesan

 

The key to this dish’s visual appeal, is to julienne the zucchini (thin strips). It looks very nice paired with the linguine. I have a mandolin that will perform this task very nicely (and I wholly recommend one) but you can also use those handy-dandy julienne vegetable peelers. Lastly, you can pain-painstakingly cut the zucchini into very thin strips——turn on some music and pour yourself a glass of wine. Wait, maybe not while using a sharp object! Place a large pot of salted water on to boil. In a large saute pan, heat the olive oil until it just begins to shimmer. Add the garlic and saute only for a minute (don’t let it brown), add the zucchini strips and toss around in the olive oil, and lastly add the herbs. Turn off the heat and wait for pasta to finish. Note that the zucchini and the herbs are barely cooked—-rather, just heated to absorb the flavors of the garlic and herbs. The whole process probably takes only 3 minutes of heat. Drain the pasta, and if your saute pan is large enough, add it to the sauce and toss in the pan, adding salt & pepper. Alternatively, toss in a bowl. Sprinkle the tomatoes on top and shave some fresh Parmesan over the whole thing. Homemade seasoned bread crumbs would be a welcome addition to this pasta dish, as well. We enjoyed this pasta dish for dinner with a bean salad and fresh whole wheat rolls.

 

 

Vegetable and Barley Ragout

Vegetable and Barley Ragout

1 T. olive oil, preferably extra virgin

1/2 C. chopped onion

8 ounces small brown mushrooms, halved

1 medium sweet potato, cut into 1″ chunks

1 1/2 tsp. minced fresh rosemary

1/2 tsp. dried thyme

1/2 tsp. salt

1/4 C. dry red wine (optional)

1 C. vegetable or chicken broth

1/2 C. quick-cooking barley

8 ounces broccoli florets, cut into marble-size pieces

1/4 tsp. ground black pepper

 

The rosemary may be replaced with 1 tsp. of crumbled dried rosemary. If not using wine, drizzle a little bit of balsamic vinegar on the ragout just before serving. The acid will heighten the flavor. The vegetable or chicken broth may be replaced with water.  Warm the oil in a large pot over medium-high heat. Add the onion, mushrooms, sweet potato, rosemary, thyme, and salt. Stir to mix. Cover and cook for about 5 minutes, stirring occasionally, until the mushrooms shrink and are glazed. Add the wine, if using. Cook for about 4 minutes, or until the liquid evaporates. Add the broth and barley. Cover and reduce the heat to medium-low. Simmer for about 10 minutes, or until the barley is tender. Meanwhile, place the broccoli in a medium skillet with enough water to come 1/2″ up the pan sides. Cover and cook over high heat for 2 to 3 minutes, or until the broccoli is crisp-tender. Drain and stir into the stew. Add the pepper. Cover and let stand for 5 minutes for the flavors to blend.

 

Yield: 4 servings

Calories: 194

Fat: 5g

Fiber: 8g

Moroccan Chickpeas and Vegetables with Couscous

Moroccan Chickpeas and Vegetables with Couscous

1 T. olive oil, preferably extra virgin

1 C. 1/2″ cubed sweet potato

1/2 C. chopped onion

1/2 C. chopped bell pepper (any color)

1 1/2 tsp. ground cumin

1/4 tsp. salt

1 C. cooked chickpeas or canned chickpeas, rinsed and drained

1 C. chicken broth or water

1/2 C. frozen baby peas

1/2 C. whole wheat couscous

2 T. chopped fresh cilantro (optional)

Garlic chili sauce (optional)

 

Set a large skillet over medium-high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sweet potato, onion, pepper, cumin, and salt. Cook, stirring occasionally, for 2 minutes, or until the onion is sizzling. Add the chickpeas. Stir to coat with the seasonings. Add the broth or water and bring almost to a boil. Reduce the heat to a simmer. Cover and cook for 10 minutes, or until the sweet potatoes are tender. Add the peas. Bring the mixture to a boil. Add the couscous and stir. Turn off the heat, cover, and let stand for 10 minutes. Fluff the couscous with a fork. Serve, garnished with cilantro, if desired. Pass the garlic chili sauce at the table, if desired.

 

Yield: 4 servings

Calories: 215

Fat: 5g

Fiber: 8g

Provencal Lentil Ragout

Provencal Lentil Ragout

1/2 C. chopped carrot

1/2 C. chopped celery

1/2 C. chopped onion

2 T. olive oil, preferably extra virgin

1 1/2 tsp. herbes de Provence

1 bay leaf

2 C. (8 ounces) dried lentils

1 T. minced garlic

1 can (14 1/2 ounces) chicken or vegetable broth

1 C. water

1/2 tsp. salt

1/2 tsp. ground black pepper

balsamic vinegar

1/4 C. finely chopped flat-leaf parsley

8 tsp. grated Romano cheese

 

To serve as a soup, reheat with broth just to cover in a microwaveable bowl or a saucepan on the stove top. Directions

In a large pot over medium-high heat, combine the carrot, celery, onion, oil, herbes de Provence, and bay leaf. Stir. Cover and cook, stirring occasionally, for about 5 minutes, or until the vegetables start to soften. Add the lentils and garlic. Cook, stirring, for 1 minute, or until the garlic is fragrant. Add the broth and water. Bring to a boil. Reduce the heat to low. Partially cover and simmer for about 25 minutes, or until the lentils are very soft but not mushy. Remove and discard the bay leaf. Stir in the salt and pepper. Serve in pasta bowls. Drizzle about 1 tsp. balsamic vinegar on each serving. Sprinkle on the parsley and cheese.

 

Yield: 8 servings

Calories: 180

Fat: 5g

Fiber: 10g

Roasted Vegetable Sandwich

Roasted Vegetable Sandwich

1 C. canned (in water) artichoke hearts, drained

Juice of 1/2 lemon

1 T. olive oil, preferably extra virgin

1 tsp. minced garlic

1 tsp. white wine vinegar

1/4 tsp. salt

Ground black pepper

 

2 portobello mushroom caps

1 zucchini, cut in 3″ segments, then sliced lengthwise

1 medium tomato, sliced

2 crusty multigrain rolls (4 ounces each), insides scooped out, or 2 slices whole grain bread

2 ounces fresh goat cheese

2 T. artichoke tapenade

 

To make the tapenade: In the bowl of a food processor fitted with a metal blade, combine the artichokes, lemon juice, oil, garlic, vinegar, and salt. Pulse about 8 times, scraping down the sides of the bowl as needed, or until the mixture is spreadable. Season to taste with pepper. Use a T. of tapenade per sandwich, retaining rest for another purpose. To make the sandwich: Preheat the oven to 400°F. Arrange the mushrooms and zucchini on a nonstick baking sheet. Roast for 10 minutes. Arrange the tomato slices on the same baking sheet and continue roasting, flipping the vegetables halfway through cooking, for 20 minutes, or until sizzling and any liquid is cooked away. Divide the sandwich fillings between the rolls, layering the mushrooms, then zucchini, cheese, tomato, and tapenade.

 

Yield: 2 servings

Calories: 240

Fat: 11g

Fiber: 9g

Fusilli with Mushrooms and Chard

Fusilli with Mushrooms and Chard

8 ounces tri-color or whole wheat fusilli pasta

3 T. olive oil

4 large shallots, peeled and quartered lengthwise

1 large bunch green chard, trimmed; stems cut into 1/2″-thick slices; leaves (inner stems removed) sliced into long strips

10 ounces shiitake or brown mushrooms, stems removed and caps sliced

1/4 tsp. salt

1/4 tsp. ground black pepper

2 T. chopped fresh parsley

1/3 C. (about 2 3/4 ounces) grated or shaved parmesan cheese

 

Omitting the salt, cook the pasta according to the package directions. Meanwhile, in a large skillet, heat the oil over medium heat. Add the shallots. Cook, tossing or stirring, for about 5 minutes, or until tender and golden brown. Add the chard stems. Cook for about 4 minutes, stirring often, until softened. Add the mushrooms, salt, and pepper. Cook for 2 to 3 minutes. Stir in the parsley and chard leaves and cook 1 minute longer, or until most of the liquid has evaporated and the leaves are wilted. Drain the pasta, reserving 1/3 C. of the cooking water. Return the pasta and the reserved water to the pot. Add the chard mixture and the cheese. Toss well and serve immediately.

 

Yield: 6 servings

Calories: 260

Fat: 9g

Fiber: 5g

Pasta Shells with Broccoli, Chickpeas, and Tomatoes

Pasta Shells with Broccoli, Chickpeas, and Tomatoes

1 Tsp. extra virgin olive oil

1 can (15.5 oz) chickpeas, drained

1 clove garlic, crushed or grated

1 tsp. dried oregano

1/8 tsp. red pepper flakes

1 can (14.5 oz) diced tomatoes

2 C. pasta shells

1 bag (14 oz) frozen cut broccoli

1/4 C. grated pecorino romano or parmesan cheese

 

Heat oil in 10″ skillet over medium high heat. Add chickpeas, garlic, oregano, and red pepper flakes and heat, stirring gently, until chickpeas turn golden in spots, about 3 minutes. Stir in tomatoes (with juice), cover, and cook 5 minutes over low heat. Meanwhile, heat large pot of water to boiling. Add pasta, and salt to taste. Cook pasta 8 to 10 minutes. Stir in broccoli and cook until tender, about 2 minutes. Ladle out and reserve 2/3 C. cooking liquid. Drain pasta and broccoli and return to pot. Add chickpea mixture and reserved cooking water. Stir to blend. Spoon into bowls and top with cheese.

 

Yield: 4 servings

Calories: 377

Fat: 7g

Fiber: 10g

No Need to Hurry Vegetable Curry

No Need to Hurry Vegetable Curry

1 can (14 oz) light coconut milk

1/4 C. all purpose flour

2 1/2 Tsp. mild Indian curry paste

1/2 tsp. salt

2 med yukon gold potatoes (1 lb), peeled and cut into 1 1/2″ chunks

2 med onions, halved and thinly sliced

1 bag (8 oz) cauliflower florets

1 lg red bell pepper, quartered and cut into 3/4″ wide strips

8 oz green beans, halved

1 C. frozen peas, thawed

1/2 C. chopped cilantro

Torn cilantro leaves (garnish)

Red bell pepper, finely chopped (garnish)

Sliced almonds, toasted (garnish)

 

In 4 quart or larger slow cooker, whisk coconut milk, flour, curry paste, and salt until smooth. Add potatoes, onions, cauliflower, and pepper. Toss to mix. Place beans on top. Cover and cook on low 6 to 8 hours or until vegetables are tender. Stir in peas and cilantro. Serve over basmati rice. Garnish with cilantro, pepper, and almonds, if desired.

 

Yield: 6 servings

Calories: 200

Fat: 5g

Fiber: 6g

Pasta and Olive Toss

Pasta and Olive Toss

2 1/2 C. uncooked bow tie pasta
1 1/2 C. halved grape tomatoes
1 C. (4 oz.) diced part-skim mozzarella cheese
16 kalamata olives, pitted and coarsely chopped
1/2 C. thinly sliced fresh basil
2 T. red wine vinegar
2 T. extra-virgin olive oil
2 garlic cloves, minced
3/4 tsp. salt
1/4 tsp. crushed red pepper

Cook pasta according to package directions, omitting salt and fat. In a large bowl, combine pasta and remaining ingredients. Toss well.

Yield: 6 servings
Calories: 242
Fat: 11.4g
Fiber: 1.6g

Quinoa Salad with Apricots and Pistachios

Quinoa Salad with Apricots and Pistachios

Salad:
3 C. water
1 C. uncooked quinoa
1/2 tsp. salt
4 C. thinly sliced romaine lettuce
1/3 C. dried apricots (about 10), quartered
1/3 C. golden raisins
1/4 C. shelled dry-roasted pistachios
1/4 C. thinly sliced green onions
1/4 C. chopped fresh parsley
1/4 C. chopped fresh cilantro
2 T. finely chopped fresh mint
1/4 tsp. black pepper

Vinaigrette:
1/2 tsp. grated lime rind
3 T. fresh lime juice
2 T. mirin (sweet rice wine) or slightly sweet white wine (such as Riesling)
1 T. olive oil
1/2 to 1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. paprika

To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce heat, and simmer 15 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3 T. cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients (lettuce through black pepper) in a large bowl; set aside.
To prepare the vinaigrette, combine reserved 3 T. cooking liquid, lime rind, and remaining ingredients in a bowl, stirring well with a whisk. Pour vinaigrette over quinoa mixture, and toss well to coat.

Yield: 4 servings
Calories: 365
Fat: 11.8g
Fiber: 10.6g

Lemon-Basil Risotto with Tomato Topping

Lemon-Basil Risotto with Tomato Topping

Topping:
1 1/2 C. chopped seeded tomato
2 T. chopped green onions
1 1/2 tsp. extravirgin olive oil
1 tsp. balsamic vinegar
1/4 tsp. crushed red pepper
Dash of sugar
Dash of salt
Dash of freshly ground black pepper

Risotto:
2 T. butter
1 C. chopped onion
1 1/2 C. Arborio rice
2 garlic cloves, minced
1/2 C. dry white wine
4 C. fat-free, less-sodium chicken broth
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. ground nutmeg
1 C. (4 oz.) grated fresh Parmesan cheese
1 tsp. grated lemon rind
3 T. fresh lemon juice
1/3 C. finely chopped fresh basil

To prepare topping, combine first 8 ingredients. Cover and let stand at room temperature. To prepare risotto, melt butter in a 6-quart pressure cooker over medium heat. Add onion; cook 2 minutes, stirring frequently. Add rice and garlic; cook 2 minutes, stirring constantly. Add wine; cook 1 minute or until liquid is absorbed, stirring frequently. Stir in broth, 1/2 tsp. salt, 1/4 tsp. black pepper, and nutmeg. Close lid securely, and bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 6 minutes. Remove from heat; place cooker under cold running water. Remove lid. Stir in cheese, rind, juice, and basil. Top with tomato topping.

Yield: 6 servings
Calories: 368
Fat: 10g
Fiber: 2.3g

Vegetable Lasagna

Vegetable Lasagna

1 tsp. olive oil
3/4 C. sliced mushrooms
3/4 C. chopped zucchini
1/2 C. sliced carrot
1/2 C. chopped red bell pepper
1/2 C. thinly sliced red onion
1 (26-oz.) bottle fat-free tomato basil pasta sauce
2 T. commerical pesto
1 (15-oz.) carton part-skim ricotta cheese
Cooking spray
6 hot cooked lasagna noodles (about 6 oz. uncooked), cut in half
3/4 C. (3 oz.) shredded part-skim mozzarella cheese

Preheat oven to 375º. Heat oil in a medium saucepan over medium heat. Add mushrooms and the next 4 ingredients (mushrooms through onion); cook for 5 minutes, stirring frequently. Add pasta sauce; bring to a boil. Reduce heat, and simmer 10 minutes. Combine pesto and ricotta in a small bowl. Spread 1/2 C. tomato mixture in the bottom of a 8-inch square baking dish or pan coated with cooking spray. Arrange 4 noodle halves over tomato mixture. Top noodles with half of ricotta mixture and 1 C. tomato mixture. Repeat layers, ending with noodles. Spread remaining tomato mixture over noodles; sprinkle with mozzarella. Cover and bake at 375º for 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes. Note: To make ahead, assemble as directed; stop before baking. Cover and refrigerate overnight. Let stand 30 minutes at room temperature; bake as directed.

Yield: 6 servings
Calories: 328
Fat: 10.9g
Fiber: 3.7g

Chipotle Tamale Pie

Chipotle Tamale Pie

1 3/4 C. chopped onion
3/4 C. chopped green bell pepper
3/4 lb. ground round
1/2 C. bottled salsa
1 to 2 T. bottled chipotle sauce (such as La Preferidia) or hot sauce
1 (15 1/2-oz.) can pinto beans in zesty sauce (such as S&W), undrained
1 (14.5-oz.) can no-salt-added diced tomatoes, drained
3/4 C. chopped fresh cilantro, divided
1 C. all-purpose flour
3/4 C. yellow cornmeal
2 T. sugar
2 tsp. baking powder
1/2 tsp. salt
2/3 C. 1% low-fat milk
1 1/2 T. butter, melted
1 large egg, lightly beaten

Preheat oven to 400�. Heat a large nonstick skillet over medium-high heat. Add onion, bell pepper, and beef; cook 5 minutes or until meat is browned, stirring to crumble. Stir in the salsa, chipotle sauce, beans, and tomatoes; cook 5 minutes, stirring occasionally. Stir in 1/2 C. cilantro. Spoon beef mixture into a 3-quart casserole. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Add 1/4 C. cilantro, milk, butter, and egg; stir until well-blended. Spoon the batter over beef mixture; spread evenly. Bake at 400� for 35 minutes or until golden.

Yield: 8 servings
Calories: 329
Fat: 11g
Fiber: 5.8g

Baked Frittata Ribbons in Tomato Sauce

Baked Frittata Ribbons in Tomato Sauce

Cooking spray
2 C. finely chopped onion
2 T. finely chopped fresh flat-leaf parsley
2 T. finely chopped fresh basil
2 garlic cloves, minced
4 C. chopped seeded peeled plum tomatoes (about 2 1/2 lb.)
1/2 tsp. salt

Frittata:
1/4 C. finely chopped fresh flat-leaf parsley
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
4 large eggs
4 large egg whites
1/4 C. (1 oz.) grated fresh pecorino Romano cheese

To prepare sauce, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion, 2 T. parsley, basil, and garlic; cook 7 minutes or until onion is tender, stirring frequently. Stir in the tomatoes and 1/2 tsp. salt. Cover, reduce heat to medium-low, and cook 15 minutes, stirring occasionally. Preheat broiler. To prepare frittata, combine 1/4 C. parsley and next 4 ingredients (parsley through egg whites), stirring with a whisk until well blended. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add half of egg mixture, and cook 2 minutes or until bottom is set. Carefully turn frittata over. Cook 1 minute. Place cooked frittata on a cutting board. Repeat procedure with remaining egg mixture. Roll up cooked frittatas, jelly-roll fashion, and cut into 1/4-inch-thick slices. Combine sauce, frittata ribbons, and cheese in a medium bowl, tossing to coat. Divide the frittata mixture evenly among 6 (6-oz.) ramekins or custard C.. Broil 2 minutes or until cheese melts and mixture is thoroughly heated.

Yield: 6 servings
Calories: 126
Fat: 5g
Fiber: 2.5g

Butternut Squash “Risotto”

Butternut Squash “Risotto”

1 T. extra-virgin olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1/2 C. long-grain brown rice
2 C. reduced-sodium chicken broth, divided
1 package (10 oz.) frozen butternut or winter squash
2 T. nonfat half-and-half
1 tsp. finely minced fresh sage
1/4 C. grated Parmesan cheese
Salt and black pepper

Warm oil in medium nonstick saucepan over medium-low heat. Add onion and garlic; cook 2 minutes, until softened, stirring often. Add rice; stir to coat. Add 1 1/2 C. broth; bring to a simmer. Reduce heat to a very low; cover and cook 35 to 40 minutes, until liquid is absorbed and rice is tender. Meanwhile, cook squash according to package directions. Add squash and remaining 1/2 C. broth to rice, still over low heat. Stir slowly for about 5 minutes, until broth is incorporated. Stir in half-and-half and sage. Keep stirring, adding broth if necessary, until of desired consistency. Season with salt and pepper to taste. Serve hot, garnished with cheese.

Yield: 2 servings
Calories: 380
Fat: 15g
Fiber: 6g

Wild Mushroom Pizza with Truffle Oil

Wild Mushroom Pizza with Truffle Oil

1 tsp. sugar
1 package quick-rise yeast (about 2 1/4 tsp.)
1/2 C. warm water (100 to 110)
1 1/2 C. all-purpose flour, divided
1/2 tsp. salt, divided
Cooking spray
2 tsp. cornmeal
2 tsp. olive oil
2 C. thinly sliced shiitake mushroom caps (about 4 oz.)
2 C. sliced cremini mushrooms (about 4 oz.)
1 1/2 C. (1/4-inch-thick) slices portobello mushrooms (about 4 oz.)
2/3 C. (about 2 1/2 oz.) grated fontina cheese, divided
2 tsp. chopped fresh thyme
1/2 tsp. truffle oil
1/4 C. (1 oz.) grated fresh Parmesan cheese
1/4 tsp. sea salt

Dissolve the sugar and yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C.; level with a knife. Add 1 1/4 C. flour and 1/4 tsp. salt to yeast mixture, and stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85), free from drafts, 30 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let stand 5 minutes. Line a baking sheet with parchment paper; sprinkle with cornmeal. Roll dough into a 12-inch circle on a floured surface. Place dough on prepared baking sheet. Crimp edges of dough with fingers to form a rim; let rise 10 minutes. Preheat oven to 475. While dough rises, heat 2 tsp. olive oil in a large nonstick skillet over medium heat. Add 1/4 tsp. salt and mushrooms, and cook 7 minutes or until mushrooms soften and moisture almost evaporates, stirring frequently. Sprinkle 1/4 C. fontina evenly over dough, and arrange the mushroom mixture evenly over fontina. Sprinkle with thyme; drizzle evenly with truffle oil. Sprinkle remaining fontina and Parmesan cheese evenly over top. Bake at 475 for 15 minutes or until crust is lightly browned. Remove to cutting board, and sprinkle with sea salt. Cut into 8 slices. Serve immediately.

Yield: 4 servings
Calories: 331
Fat: 10.6g
Fiber: 3.1g

Roasted Pepper, Kalamata, and Prosciutto Pasta

Roasted Pepper, Kalamata, and Prosciutto Pasta

3 red bell peppers (about 1 1/2 lb.)
1 yellow bell pepper
1/3 C. pitted kalamata olives, quartered
2 T. capers
2 T. extra-virgin olive oil
1/2 tsp. grated lemon rind
1 1/2 tsp. fresh lemon juice
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
1/3 C. chopped fresh flat-leaf parsley
4 oz. prosciutto, sliced into 1/8-inch strips
6 C. hot cooked pappardelle pasta (about 12 oz. uncooked pasta)
6 T. (1 1/2 oz.) shaved Parmigiano-Reggiano cheese
Parsley sprigs (optional)

Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut into thin strips. Combine olives and next 6 ingredients (olives through black pepper) in a bowl. Add bell pepper strips and chopped parsley; toss gently to combine. Cook prosciutto in a large nonstick skillet over medium heat 3 minutes or until crisp; remove from pan. Add bell pepper mixture to pan; cook over low heat 3 minutes or until heated. Place pasta in a large bowl. Add bell pepper mixture and prosciutto; toss gently to combine. Sprinkle with cheese. Garnish with parsley sprigs, if desired.

Yield: 6 servings
Calories: 343
Fat: 11.2g
Fiber: 4.3g

Corn and Poblano Empanadas

Corn and Poblano Empanadas

3/4 C. all-purpose flour
3/4 C. masa harina
3/4 tsp. salt, divided
1/2 tsp. chili powder
1/2 C. water
2 T. butter, cut into small pieces
2 poblano peppers
Cooking spray
2 garlic cloves, minced
1 1/2 C. fresh corn kernels (about 3 ears)
3/4 C. (3 oz.) shredded Oaxaca or mozzarella cheese
1 large egg white
1 T. water

Preheat oven to 500°. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, masa harina, 1/4 tsp. salt, and chili powder in a food processor; pulse 3 times. Add water and butter; pulse until mixture forms a loose ball. Remove from processor; knead until ball completely forms. Divide dough into 8 equal portions. Shape each dough portion into a ball; flatten each ball into a 3-inch circle on a lightly floured surface. Cover and chill 30 minutes. (Stack dough portions between pieces of wax paper.) Place poblanos on a foil-lined baking sheet. Bake at 500° for 20 minutes or until brown and blistered, turning once. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel poblanos; cut in half lengthwise. Discard seeds and membranes, and finely chop. Place in a medium bowl. Reduce oven temperature to 425°. Heat a nonstick skillet coated with cooking spray over medium-high heat. Add garlic; sauté 30 seconds. Add 1/2 tsp. salt and corn; sauté 3 minutes. Add to poblanos; let stand 5 minutes. Stir in cheese. Roll each dough portion into a (5-inch) circle. Working with 1 circle at a time (cover remaining circles with a damp towel to prevent drying), spoon 3 level T. corn filling into center of each circle. Moisten edges of dough with water; fold dough over filling. Press edges together with a fork or fingers to seal. Place empanadas on a large baking sheet coated with cooking spray. Combine egg white and 1 T. water. Lightly coat tops of empanadas with egg mixture. Pierce top of dough with a fork. Bake at 425° for 20 minutes or until lightly browned.

Yield: 8 servings (serving size: 1 empanada)
Calories: 156
Fat: 4.7g
Fiber: 2.6g

Corn Fritter Casserole

Corn Fritter Casserole

3 T. butter, softened
3 large egg whites
1 (8-oz.) block fat-free cream cheese, softened
1/2 C. finely chopped onion
1/2 C. finely chopped red bell pepper
1 (15 1/4-oz.) can whole-kernel corn, drained
1 (14 3/4-oz.) can cream-style corn
1 (8 1/2-oz.) package corn muffin mix (such as Jiffy)
1/4 tsp. black pepper
Cooking spray

Preheat oven to 375°. Combine first 3 ingredients in a large bowl, stirring with a whisk until smooth. Stir in onion, bell pepper, whole-kernel corn, and cream-style corn; mix well. Add muffin mix and black pepper, stirring until well combined. Pour into an 11 x 7-inch baking dish coated with cooking spray. Bake at 375° for 50 minutes or until a wooden pick inserted in center comes out clean.

Yield: 9 servings
Calories: 247
Fat: 8.4g
Fiber: 1.9g

Mozzarella-Stuffed Peppers

Mozzarella-Stuffed Peppers

3 bell peppers

1 T. olive oil

5 – 6 oz.  fresh mozzarella cheese, cubed

8-12 cherry tomatoes, halved or quartered

Half of a red onion, thinly sliced

A generous handful of fresh basil leaves

Salt

Freshly ground black pepper

 

Halve the peppers, remove the seeds. Brush the pepper halves with oil, both inside and out, and place snugly next to each other in an oven dish. Divide mozzarella cubes, halved or quartered cherry tomatoes, onion slices and half of the basil leaves between the pepper halves. Season with salt and pepper and drizzle with olive oil. Bake in the middle of a 180 C/350 F for 30-40 minutes, until mozzarella has melted. Sprinkle the rest of basil leaves on top, drizzle with some more olive oil and serve with a crusty bread.

Tunisian Vegetable Stew with Saffron and Noodles

Tunisian Vegetable Stew with Saffron and Noodles

2 T. olive oil
1 onion, chopped
3 garlic cloves, minced
2 pinches of saffron threads, crumbled
3 T. chopped fresh cilantro
3 T. chopped fresh parsley
2 T. sweet Hungarian paprika
1 T. New Mexico chili powder or hot Hungarian paprika
1 tsp. ground coriander
2 tsp. ground caraway seed
8 C. water
One 1-lb. butternut squash, peeled, cut into large cubes
3 carrots, peeled, finely chopped
1 turnip, peeled, cut into 1/2-inch pieces
1 potato, peeled, cut into 1/2-inch pieces
2 celery stalks with leaves, chopped
1 1/2 C. canned crushed tomatoes
1 15-oz. can chickpeas, drained, rinsed
1/3 C. orzo, broken spaghetti, or Israeli couscous
Extra-virgin olive oil

Heat oil in heavy wide soup pot or Dutch Oven over medium heat. Add onion, garlic and saffron threads. Cover and cook until onion is translucent, stirring occasionally, about 15 minutes. Add 2 T. cilantro, 2 T. parsley and next 4 ingredients. Cover and cook 5 minutes. Add water and next 6 ingredients. Bring to boil. Reduce heat and simmer until squash is tender, about 25 minutes. Add chickpeas. Meanwhile, cook pasta in large saucepan of boiling salted water until tender but still firm to bite. Drain. Add pasta to soup. Season soup to taste with salt and pepper. Ladle soup into bowls. Sprinkle with remaining parsley and cilantro. Drizzle extra-virgin olive oil over each and serve.

Yield: 6 servings
Calories: 244
Fat: 6g
Fiber: 10g

Golden-Topped Macaroni and Cheese Casserole

Golden-Topped Macaroni and Cheese Casserole

Golden-Topped Macaroni and Cheese12 oz. Elbow Macaroni
5 T. Butter, divided
3 T. Flour
3 C. Milk
2 tsp. Paprika
1 tsp. Dry Mustard
3 C. shredded Sharp Cheddar Cheese
1 C. shredded Colby Cheese
½ C. freshly grated Parmesan Cheese
12.5 oz. can petite cut Diced Tomatoes, drained
1 C. crushed Potato Chips
½ C. Cornflake Crumbs

Preheat oven to 350. Coat a shallow 2 quart baking dish with cooking spray. Cook the macaroni according to package directions. Drain about 1 minute before the pasta is completely cooked and rinse under cold water. Drain again and transfer to large bowl. Meanwhile heat a medium pot over medium high heat and melt 3 T. butter. Stir in flour and cook, stirring constantly with a wooden spoon until the flour just starts to turn light tan. Whisk in the milk, paprika and mustard. Cook, whisking constantly until mixture thickens, a few minutes. Reduce heat to low and stir in cheeses and cook, stirring, until melted. Pour cheese sauce over macaroni and toss until combined. Stir in tomatoes and spread the mixture in the baking dish. Melt the remaining butter in the microwave using a small glass bowl. Combine flakes and chips in a bowl and add the butter. Toss until moistened evenly the sprinkle over the macaroni. Bake until bubbling and the top is golden, 25-30 minutes. Remove from oven and let stand 10 minutes before serving.

Grilled Chipotle Falafel

Grilled Chipotle Falafel

2 cloves garlic, quartered

1/4 C. coarsely chopped fresh cilantro

1/4 C. coarsely chopped fresh flat-leaf parsley or mint

1 15 oz can chickpeas, drained and rinsed

1/2 C. plain coarse bread crumbs

1 to 2 T. freshly squeezed lemon juice

1 tsp. baking powder

1 tsp. ground cumin

1/2 tsp. kosher salt

1 to 2 chipotle peppers in adobo sauce, minced

Coarsely ground black pepper to taste

Olive oil for brushing

 

4 pita breads

Tomato, thinly sliced

Red onions, thinly sliced

Parsley

Tzatziki (you can buy this already prepared or make your own)

 

Place garlic, cilantro, parsley or mint, chickpeas, and bread crumbs in the bowl of a food processor. Pulse a few times to chop and blend ingredients.  Sprinkle 1 T. lemon juice over chickpea mixture and pulse a few more times. Sprinkle baking powder, cumin, salt, chipotles, and black pepper over mixture and pulse until the chickpea mixture reaches a workable paste-like consistency. Add an additional T. of lemon juice if it seems very dry.  Preheat the panini grill to medium-high heat (375 degrees).  Using a large T., scoop balls of dough into your palms and form them into patties. Set aside on work surface while you form the remaining mixture. Brush olive oil onto the bottom grate of the panini grill. Place falafel patties onto the grill and brush more olive oil directly onto the patties. Close the lid so that the upper grate is touching the patties without compressing them. Grill for 7-9 minutes until the patties are crispy on the outside and grill marks appear. Serve in pita bread with tomatoes, red onions, parsley and tzatziki.

Swiss Chard Lasagna with Fresh Tomato-Basil Sauce

Swiss Chard Lasagna with Fresh Tomato-Basil Sauce

1 recipe Fresh Pasta

For Filling:

1 pound swiss chard, trimmed, rinsed, coarsely chopped

3 garlic cloves

3 tablespoons extra-virgin olive oil

1 tablespoon water

3 cups ricotta cheese

2 large eggs

3 1/2 cups Fresh Tomato-Basil Sauce

5 1/2 ounces Parmigiano Reggiano, finely grated

 

Follow method for making Fresh Pasta and forming pasta sheets. Cut pasta into 5×15-inch sheets and let dry just slightly, about 10 minutes. Fill large bowl with cold water. Cook pasta in large pot of boiling salted water until just tender but still firm to bite, about 1 1/2 minutes. Using pasta insert, transfer pasta from boiling water to cold water. Drain. Shake excess water from pasta and lay pasta atop clean dry kitchen towels.  FOR FILLING: Place Swiss chard in large pot over medium heat. Cover and cook until chard wilts but is crisp-tender, stirring occasionally, about 10 minutes. Remove from heat; drain any excess liquid. Transfer chard to large bowl. Season lightly with salt. Set aside. Meanwhile, combine garlic, 1 tablespoon olive oil and 1 tablespoon water in small saucepan and bring to boil. Cook over medium heat until garlic is tender and water has evaporated, about 4 minutes. Remove from heat. Mix ricotta cheese and garlic mixture into cooked chard in large bowl. Season to taste with salt and pepper. Mix in eggs. TO ASSEMBLE LASAGNA: Position rack in center of oven and preheat to 400 degrees F. Line bottom and sides of 15-by-10-inch baking dish with pasta sheets, overlapping sheets slightly. Spread 1/3 cup ricotta mixture over pasta sheets. Spoon generous 1/2 cup Fresh Tomato-Basil Sauce evenly over ricotta mixture. Sprinkle with generous 1/4 cup Parmigiano. Repeat layering 3 times. Cover with pasta sheets. Spoon remaining tomato sauce over, and sprinkle with remaining Parmigiano. Drizzle remaining 2 tablespoons olive oil atop lasagna. Bake lasagna uncovered until top is deep golden and sauce bubbles, about 45 minutes. Remove from oven; cool slightly before serving.

Pasta with Roasted Eggplant Sauce

Pasta with Roasted Eggplant Sauce

1 medium eggplant

3 T. EVOO

2 cloves garlic

Fresh flat-leafed parsley, chopped

Salt & pepper

28oz. can Tomatoes

1 lb. pasta, cooked

 

Heat oven to 450. Cut several slits in skin on one side of eggplant. Place on oven rack, slit side up. Roast for 15 (45?) minutes. Allow to sit on counter 5 minutes after removing from oven. Heat olive oil and garlic in microwave 20 seconds. Hold eggplant over food processor and peel like a banana, cut flesh free and drop into processor bowl. Add oil, garlic, a handful of parsley, salt and pepper and puree. Stopping here, the puree makes a good spread on crostini. To prepare sauce, mix puree with crushed tomatoes in a saucepan and heat until warmed through. {doctored it up with sugar, fresh basil, pine nuts, and balsamic vinegar}

Pizza Bianca

Pizza Bianca

2/3 cup warm water (105º to 115ºF) 

1 envelope (1/4 ounce) active dry yeast (2 1/4 teaspoons) 

2 cups whole wheat flour, preferably white whole wheat, divided 

1/4 teaspoon salt 

2 teaspoons olive oil, preferably extra virgin 

 

1 tablespoon olive oil, preferably extra virgin 

3/4 cup chopped onion 

2 teaspoons minced garlic 

1/2 teaspoon dried oregano 

Pinch of salt 

1/2 cup shredded swiss or gruyere cheese 

 

To prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375°F. Set a skillet over high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 30 seconds. Add the onion, garlic, oregano, and salt. Reduce the heat to medium-low. Cook, stirring occasionally, for about 5 minutes, or until golden. Spread the mixture evenly over the prepared crust. Sprinkle on the cheese. Bake for about 12 minutes, or until golden and bubbly. Cut into 8 slices.

 

Yield: 8 servings

Calories: 170

Fat: 5g

Fiber: 4g

Sourdough-Pumpkin Strata

Sourdough-Pumpkin Strata

6 (1 1/4-inch) slices sourdough French bread (about 7 1/2 ounces)

Cooking spray

1 1/2 C. (6 ounces) shredded reduced-fat sharp cheddar cheese, divided

1/2 C. chopped onion, divided

1 (4.5-ounce) can chopped green chiles, drained and divided

1 2/3 C. fat-free milk

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/4 tsp. salt

1/4 tsp. coarsely ground black pepper

1 (15-ounce) can pumpkin

2 large eggs

2 T. shelled pumpkin seeds (optional)

 

Arrange 2 bread slices in a single layer in a 2-quart soufflé dish coated with cooking spray. Sprinkle with 1/2 C. cheese, one-third of onion, and one-third of chiles. Repeat layers twice. Combine milk and next 6 ingredients (milk through eggs) in a blender, and process until smooth. Pour over bread layers. Cover with plastic wrap, and refrigerate 8 hours. Preheat oven to 350°. Uncover; sprinkle strata with pumpkin seeds, if desired. Bake at 350° for 1 hour and 5 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before serving.

 

Yield: 6 servings

Calories: 255

Fat: 8.3g

Fiber: 4g

Zucchini & Feta Phyllo Roll with Pumpkin Mash

Zucchini & Feta Phyllo Roll with Pumpkin Mash

1 tbs olive oil

3 yellow squash, coarsely chopped

1 large green zucchini, coarsely chopped

2 garlic cloves, crushed

350g fresh ricotta

1/4 cup chopped fresh continental parsley

200g reduced-fat feta, crumbled

2 tsp chopped fresh rosemary

6 sheets Phyllo pastry

Olive oil spray

1/3 cup dried (packaged) breadcrumbs

10g butter, melted

750g butternut pumpkin, peeled, deseeded, coarsely chopped

1/3 cup basil pesto

 

Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Heat the oil in a large frying pan over medium-high heat. Add the squash, zucchini and garlic and cook, stirring, for 3-4 minutes or until squash is just tender. Combine the ricotta, parsley, three-quarters of the feta, and 1 teaspoon of rosemary in a bowl. Stir in the zucchini mixture. Season with salt and pepper. Place phyllo on a clean work surface. Cover with a dry tea towel, then a damp tea towel (this will prevent it drying out). Spray 1 phyllo sheet with olive oil spray. Top with another phyllo sheet. Spray with olive oil spray. Repeat with remaining phyllo and olive oil spray. Sprinkle with the breadcrumbs. Place the filling along 1 long side, leaving a 6cm-wide border at each end. Fold in ends and roll up firmly. Place on the lined tray. Brush with butter. Bake for 15 minutes or until golden. Meanwhile, cook the pumpkin in a saucepan of boiling water for 10 minutes or until tender. Drain. Return to pan. Use a potato masher to mash until smooth. Stir in the remaining feta and rosemary. Thickly slice the phyllo roll. Divide mash among serving plates. Top with the phyllo roll. Drizzle over the pesto to serve.

Leek, Pesto and Ricotta Pie

Leek, Pesto and Ricotta Pie

1 large leak, thinly sliced

2 tablespoons butter

2 large eggs

2 large egg whites

4 tablespoons cream

1 cup ricotta

3 tablespoons pesto

1/2 cup freshly grated parmesan

2 tablespoons flat-leaf parsley, chopped

Coarse salt and freshly grounded pepper

8 sheets phyllo dough, thawed

Cooking spray

 

Preheat oven to 375F. Saute leaks in butter until soft. In a medium bowl, combine, eggs, egg whites, cream, ricotta, pesto, parmesan and parsley. Season with salt and pepper. Lightly coat a 9 inch pie pan with cooking spray. Unroll phyllo, remove one sheet, placing in prepared pan. Coat lightly with cooking spray. Repeat with 7 more sheets of phyllo, spraying between each layer. Trim edges with scissor.

Spoon filling and leaks into the pan. Bake until golden brown and set, about 45-50 minutes. Cool before serving.

Monterey Strata

Monterey Strata

8 ounces broccoli florets, cut into bitesize chunks

2 eggs

2 egg whites

2 C. fat-free milk

2 tsp. salt-free seasoning blend

1/4 tsp. salt

4 slices (5 ounces) 7-grain sourdough or whole wheat bread, cut into 1/2″ cubes

1/4 C. minced scallions or onion

1/2 C. (2 ounces) shredded swiss or gruyere cheese

 

Preheat the oven to 325°F. Coat a 12″ x 8″ baking dish with vegetable oil spray. Fill a skillet with 1/2″ water. Cover and bring to a boil. Add the broccoli. Cover and cook for 1 to 2 minutes, or until crisp-tender. Drain. In the baking dish, combine the eggs and egg whites. Beat with a fork until smooth. Add the milk, seasoning blend, and salt. Stir to blend. Add the bread, scallions or onion, and broccoli. Press with the back of a fork to submerge. Let stand for 5 minutes, or until the bread is soaked. Sprinkle on the cheese. Bake for about 45 minutes, or until puffed and golden.

 

Yield: 6 servings

Calories: 169

Fat: 5g

Fiber: 3g