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Category: Meat Free

Artichokes and Spinach au Gratin

Artichokes and Spinach au Gratin

6 artichokes (4 to 4 1/2 in. wide) or 2 packages (9 oz. each) frozen artichoke hearts
1 tsp. dried thyme
1 tsp. coriander seed
1 tsp. dried basil
1/2 tsp. coarsely crushed black peppercorns
Spinach filling (recipe follows)
3/4 C. shredded gruyere or Swiss cheese

Rinse and drain fresh artichokes. Trim leaves off just above artichoke bottoms. Discard leaves or save to cook separately. In a 3- to 4-quart pan over high heat, bring 1 1/2 quarts water, thyme, coriander, basil, and peppercorns to a boil. Add fresh artichoke bottoms, cover, reduce heat, and simmer until bottoms are tender when pierced, about 30 minutes. (Or add frozen artichoke hearts and simmer until thawed and seasoned, about 10 minutes.) Drain artichokes. Trim coarse fibers from artichoke bottoms, break off remaining leaves, and scoop out and discard fuzzy centers. Place artichokes in a shallow 8- or 9-inch-wide casserole; turn bottoms C. side up. Cover artichokes with spinach filling and sprinkle with cheese. Bake in a 350° oven until cheese is lightly browned, about 35 minutes (45 minutes if chilled).

Spinach filling: Thaw 2 packages (10 oz. each) frozen leaf spinach and squeeze out as much liquid as possible. Coarsely chop spinach. Peel and chop 1 onion (1/2 lb.). In a 10- to 12-inch frying pan, frequently stir onion, 1/4 C. water, and 1 T. butter or margarine until onion is slightly browned, about 5 minutes. Remove from heat and mix 2 T. all-purpose flour with onion, then smoothly stir in 1 C. fat-skimmed chicken broth and fat free half-and-half. Season with 1/4 tsp. fresh-grated or ground nutmeg. Stir over high heat until boiling, about 2 minutes. Add spinach, mix well, and season to taste with salt and pepper. Use hot or cold.

Yield: 6 servings
Calories: 192
Fat: 10g
Fiber: 7.9g

Tuscan Panzanella

Tuscan Panzanella

4 slices crusty Italian bread, 3/4-inch thick, cut into bite-size pieces
1 can (19 oz.) white kidney beans, drained and rinsed
8 oz. mozzarella cheese, cut into 3/4-inch cubes
1 red bell pepper, seeded and cut into thin strips
1 small red onion, cut into slivers (about 1/2 C.)
2 C. field greens

Marinade:
1/2 C. red wine vinegar
1/4 C. extra virgin olive oil
1 1/2 tsp. salt
1 1/2 tsp. Minced Garlic
1 tsp. Basil Leaves
1 tsp. Ground Mustard
1/2 tsp. Crushed Red Pepper

Preheat oven to 350°F. Place bread cubes in single layer on baking sheet. Bake 15 minutes, or until toasted. Combine kidney beans, mozzarella, bell pepper and onions in a large bowl. Combine marinade ingredients in a medium bowl. Pour over bean mixture; toss to mix well. Add bread to bean mixture; toss to mix well. Let mixture stand 30 minutes to 1 hour, stirring occasionally. Serve over field greens.

Yield: 6 (1 2/3 C.) servings
Calories: 220
Fat: 12g
Fiber: 3g

Italian Tofu Frittata

Italian Tofu Frittata

1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale, (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 T. red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 T. dried Italian seasoning
1/4 tsp. turmeric
salt and white pepper to taste
2 T. chopped fresh parsley

Prepare vegetables by chopping them and having them ready. Pureé tofu with egg whites, Italian seasoning and turmeric in blender. In 10 inch non-stick pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often with a little nonstick spray or a bit of water. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Yield: 4 servings
Calories: 130
Fat: 3.7g
Fiber: 4g

Risotto with Peas and Scallions

Risotto with Peas and Scallions

3 1/2 C. low-sodium chicken broth
1 T. + 1 tsp. vegetable oil
1 medium onion, finely chopped
7 ounces arborio or other short-grain rice
8 fluid ounces (1 C.) dry white wine
1 C. frozen small green peas
3/4 C. sliced scallions (white and green parts)
Freshly ground black pepper to taste

In medium saucepan, bring broth to a boil. Reduce heat to low; let simmer until ready to use. In separate medium saucepan, heat oil; add onion. Cook over medium heat, stirring frequently, 1 minute. Add rice; stir to coat. Continuing to stir, cook 1 minute longer. Add wine and 1 C. of the simmering broth; cook, stirring frequently, until most of the liquid is absorbed. Stir in 1 C. of the remaining simmering broth, the peas and 1/2 C. of the scallions; cook, stirring constantly, until liquid is absorbed. Add remaining broth; cook, stirring constantly, until absorbed and mixture is creamy; stir in pepper. Serve sprinkled with remaining scallions.

Yield: 4 1-cup servings
Calories: 326
Fat: 6g
Fiber: 3g

Tomato Pie in Zucchini Crust

Tomato Pie in Zucchini Crust

Olive oil cooking spray
1 lb. zucchini, grated, all liquid squeezed out
3 scallions, white part and 1 inch green, chopped
2 large cloves garlic, minced
1 tsp. fresh thyme leaves
4 fluid oz. egg substitute
1/2 C. dry unseasoned bread crumbs
Freshly ground pepper
1 C. grated skim milk mozzarella cheese
1/4 C. freshly grated Parmesan cheese
1 T. reduced calorie mayonnaise
1 lb. fresh tomatoes, thinly sliced
2 T. minced fresh basil

Preheat oven to 350°F. Coat a nonstick skillet with cooking spray. Also coat a 9-inch pie pan with cooking spray. Set aside. Add the grated, squeezed dry zucchini, scallions, garlic, and thyme to the skillet. Cook over high heat until the zucchini and other vegetables are softened. Remove from heat. Add 2 fluid oz. of the egg substitute, bread crumbs, and pepper. Press into the bottom and sides of the pie pan. Bake for 15 minutes. In a small bowl, combine the two cheeses, mayonnaise and remaining egg substitute. Spread on top of the baked shell. Top with overlapping circles of tomato slices. Coat with cooking spray, Bake for 30 minutes until the pie is browned and set when a tester inserted near the center comes out clean. Serve warm or cold.

Yield: 6 servings
Calories: 153 calories
Fat: 6g
Fiber: 2g

Roasted-Vegetable Chiles Rellenos

Roasted-Vegetable Chiles Rellenos

4 large poblano chilies (about 1 pound)
2 pounds tomatoes
2 medium onions, peeled and quartered
6 garlic cloves, not peeled
One drained canned chipotle Chile in adobo sauce
1 C. water
Four, oregano sprigs
1 bay leaf
1/4 tsp. salt
Dash of pepper
1-1/4 C. frozen or fresh corn kernels (about 2 ears)
1 C. diced chayote (or zucchini)
2/3 C. dry bread-crumbs
1/4 C. thinly sliced green onions
2 T. minced fresh cilantro
1/4 tsp. salt
Dash of pepper
Fresh whole chives
Cilantro sprigs

Preheat oven to 500-degrees. Remove stem ends of poblano chilies, leaving chilies whole; discard seeds and membranes. Set aside. Place tomatoes, onions, and garlic on a foil-lined jelly-roll pan. Bake at 500 degrees for 30 minutes (garlic should be lightly browned; remove before 30 minutes, if necessary). Let vegetables cool 10 minutes. Peel tomatoes and garlic; discard skins. Remove cores from tomatoes. Place tomatoes, garlic, onion, and chipotle Chile in a food processor, and process until smooth. Strain through a sieve into a large saucepan; discard solids. Add water, oregano, and bay leaf to pan; bring to a boil. Reduce heat, and simmer, uncovered, 40 minutes or until reduced to 2 C.. Remove from heat; discard oregano and bay leaf. Add 1/4 tsp. salt and dash of pepper to tomato mixture; set sauce aside, and keep warm. Combine corn and next 6 ingredients (corn through dash of pepper) in a bowl; stir well. Pack 3/4-C. corn mixture into each poblano Chile. Place stuffed chilies on foil-lined jelly-roll pan. Bake at 500 degrees for 20 minutes or until chilies blacken, turning after 10 minutes; peel chilies. Spoon 1/2-C. tomato sauce onto each of 4 plates, and top with stuffed chilies. Garnish with whole chives and cilantro sprigs, if desired.

Yield: 4 servings.
Calories: 255
Fat: 2.7g
Fiber: 9.5g

Pasta & Cheese-Stuffed Peppers

Pasta & Cheese-Stuffed Peppers

4 ounces very small pasta shells
4 large red bell peppers
1 T. olive oil
3/4 C. thinly sliced scallions
3 garlic cloves, minced
1 small zucchini, halved lengthwise and sliced
3/4 C. evaporated skimmed milk
1/3 C. grated Parmesan cheese
2 T. grated Gruyere or Swiss cheese
2 T. dry sherry
1/2 tsp. salt
1/8 tsp. pepper

In a large pot of boiling water, cook pasta according to package directions. Scoop pasta out with slotted spoon and drain in a colander; keep water at a boil. Trim tops from bell peppers and reserve. Discard seeds and ribs. Shave a thin slice off bottom of each pepper so it will stand upright. Add peppers and reserved tops to boiling water and parboil until crisp-tender, about 4 minutes. Drain, reserving 1/2 C. liquid. Rinse under cold water, then invert peppers onto paper towels to drain completely. Meanwhile, in large nonstick skillet, warm 1 tsp. of oil over medium-high heat. Add scallions and cook until slightly softened, about 1 minute. Stir in garlic and cook until fragrant, about 2 minutes. Add remaining 2 tsp. oil and zucchini, and cook, stirring frequently, until tender, about 4 minutes. Preheat oven to 400°F. Stir evaporated milk into skillet and bring mixture to a boil. Add Parmesan, Gruyere, sherry, salt and black pepper, and stir to melt cheese; remove from heat. Add drained pasta and toss to coat. Divide pasta mixture evenly among bell peppers and place upright in 8-inch square baking dish. Place tops on peppers and pour reserved pasta cooking liquid into dish. Cover with foil and bake 20 minutes. Uncover and bake 5 minutes, or until bubbly.

Yield: 4 servings
Calories: 260
Fat: 7.5g
Fiber: 2.9g

Crustless Tomato-Pepper Quiche

Crustless Tomato-Pepper Quiche

2 tsp. olive oil
2 medium red bell peppers, diced
1 medium green bell pepper, diced
1 medium onion, minced
1 C. chopped tomato
2 whole eggs
3 egg whites
1 C. low-fat (1%) milk
1/4 C. grated Parmesan cheese
1/4 tsp. salt
1/4 tsp. black pepper
2/3 C. flour
1 C. bottled salsa

Preheat oven to 350°F. Spray 9-inch quiche pan without a removable bottom) or 7- x 11-inch baking pan with nonstick cooking spray. In a large nonstick skillet, heat oil over low heat. Add red and green bell peppers and onion, and cook, stirring frequently, until vegetables have softened, about five minutes. Stir in tomato and cook until almost all liquid has evaporated, about five minutes. Transfer vegetables to a large mixing bowl and set aside to cool to room temperature. In a large bowl, beat together whole eggs and egg whites. Stir in milk, Parmesan, salt and black pepper, and mix until well combined. Whisk in flour. Transfer vegetables to prepared pan. Pour egg mixture over vegetables and bake until eggs are just set, about 35 minutes. Cool quiche 10 minutes before cutting into six wedges. Serve topped with salsa.

Yield: 6 servings
Calories: 169
Fat: 5.1g
Fiber: 1.8g

Spinach Ravioli in Herbed Tomato Broth

Spinach Ravioli in Herbed Tomato Broth

Olive oil cooing spray
2 shallots, minced
1 10-ounce box frozen chopped spinach, defrosted
1 C. nonfat ricotta cheese
1 large egg
3 T. grated Parmesan cheese
1/4 tsp. freshly ground pepper, or to taste
2 T. minced fresh basil
6 dozen wonton wrappers, about 1 lb.
1 T. unbleached flour, approximately
2 C. (472 ml) dry white wine
1 quart chicken stock
1 medium onion, peeled, sliced, and separated into rings
2 T. minced fresh jalapeño chilies
2 T. minced fresh ginger
4 quarts water
1/4 tsp. salt, optional
1/2 C. loosely packed fresh basil leaves, shredded
1 small fresh tomato, peeled, seeded, and chopped

Coat a heavy nonstick sauté pan with cooking spray and sauté the shallots until wilted, about 4 minutes. Squeeze as much liquid as possible from the spinach. Add to the sauté pan with the ricotta, yolk of egg, Parmesan cheese, pepper, and minced basil. Remove from heat, stir until well blended. Place a wonton wrapper on a flat surface, covering the remaining wrappers with a dampened paper towel to prevent drying out. Place 1 rounded tsp. (5ml) of spinach mixture in the center of the wonton wrapper. Beat egg white with fork. Brush edges of wonton wrapper with egg white. Cover with another wrapper and press edges to seal. Trim edges with a pastry wheel and place finished ravioli on a lightly floured cloth. Repeat until all filling is used. In a large saucepan, bring wine, stock, onion, chilies, and ginger to a boil. Reduce heat to medium-low; simmer for 5 minutes. Meanwhile in a large pot, bring water and salt (if using) to a gentle boil. Add raviolis. After they rise to the surface, cook until tender about 1 minute for al dente. Remove with a slotted spoon; drain well. Stir basil and tomatoes into hot broth. Arrange 6 cooked raviolis on each of 6 heated plates. Ladle hot broth over the raviolis. Serve immediately.

Yield: 6 servings
Calories: 370
Fat: 3g
Fiber: 4g

Vietnamese Seitan Curry

Vietnamese Seitan Curry

1 stalk lemongrass
1 T. curry paste
2/3 C. vegetable stock or water
3 cloves garlic, minced
1 tsp. turmeric
1 tsp. coriander
1 tsp. cumin
1 tsp. cinnamon
Pinch of cayenne powder
1 yellow bell pepper, chopped
1 small zucchini, cubed
2 C. seitan, chopped
1/3 C. unsweetened soymilk
3 T. fresh cilantro, minced

Discard top of lemongrass stalk. Crush stem with a knife and chop finely. Set aside. Heat a large skillet over medium-high heat. Add curry paste and 6 T. stock. When hot, add garlic, spices and lemongrass. Cook 1 minute. Add pepper; cook 2 minutes, stirring. Add zucchini; cook 1 minute. Add remaining vegetable stock and simmer 5 minutes covered. Add seitan; cook 2 minutes. Stir in soymilk; cover and cook 5 minutes. Remove from heat, stir in cilantro and serve.

Yield: 4 servings
Calories: 148
Fat: 2 g
Fiber: 2g

Lasagna (Healthy Vegetable & Soy)

Lasagna (Healthy Vegetable & Soy)

1 tablespoon olive oil
1/2 large onion, chopped
3 cups sliced mushrooms
2 cloves roasted garlic, minced
3 cups broccoli florets, blanced
1/4 cup sliced black olives
1 cup low-fat ricotta cheese
1/2 cup silken tofu
2 tablespoons packed soy protein powder
1/4 teaspoon oregano
1/4 teaspoon basil
1 (8-ounce) package whole wheat lasagna noodles
3 cups tomato sauce
12 ounces shredded soy mozzarella

Preheat oven to 350 F. Heat olive oil in a nonstick skillet; add onion and cook until soft, about 5 minutes. Add mushrooms and garlic and cook until mushrooms are soft, about 3 minutes longer. Remove from heat and add broccoli and olives. Mix gently. Combine ricotta cheese, tofu, soy protein powder, and herbs in a medium bowl until blended. Bring 4 quarts water and 1/2 teaspoon olive oil to a boil. Add lasagna noodles and boil 12 minutes or until tender. Drain and rinse under warm water. Moisten the bottom of a 9X9-inch pan with 2 tablespoons of the tomato sauce. Put down a single layer of noodles. Spread with one-third of the ricotta mix, one-third of the vegetables, 2/3 cup tomato sauce, and one-fourt of the mozzarella. Repeat twice. Cover with remaining noodles, tomato sauce, and mozzarella. Bake in a preheated oven for 45 minutes or until bubbling.

Yield: 6 servings
Calories: 330
Fat: 7g
Fiber: 5g

Tempeh and Wild Mushroom Fricassee

Tempeh and Wild Mushroom Fricassee

Cooking spray
12 oz. tempeh, cut into 1/2-inch cubes
1/4 C. dry white wine
2 T. low-sodium soy sauce
4 C. thinly sliced leek (about 4 large)
2 C. sliced button mushrooms
2 C. sliced cremini mushrooms
2 C. diced shiitake mushroom caps (about 4 oz.)
2 (4-inch) portobello mushroom caps, gills removed, chopped
1 T. all-purpose flour
1/3 C. celery leaves
2 thyme sprigs
1 parsley sprig
1/2 C. thinly sliced garlic (about 20 cloves)
1 (14 1/2-oz.) can vegetable broth
1 T. fresh lemon juice
1/4 tsp. fine sea salt
1/4 tsp. freshly ground black pepper
2 T. chopped fresh parsley
1 T. grated lemon rind (optional)

Heat a Dutch oven coated with cooking spray over medium-high heat. Add tempeh; sauté 8 minutes or until golden brown. Add wine and soy sauce; cook 15 seconds or until liquid almost evaporates. Remove tempeh from pan. Add leek and mushrooms to pan; sauté 5 minutes. Stir in flour; cook 1 minute, stirring frequently. Tie the celery leaves, thyme sprigs, and parsley sprig together securely with string. Add herbs, garlic, and broth to pan; bring to a boil. Add tempeh, stirring well. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 3 minutes or until thick. Discard herbs. Stir in lemon juice, salt, and pepper; sprinkle with parsley. Garnish each serving with 1/2 tsp. lemon rind, if desired.

Yield: 6 servings
Serving size: 1 C.

Calories: 317
Fat: 10.4g
Fiber: 8.6g

Tempeh Satay with Curried Cashew Sauce

Tempeh Satay with Curried Cashew Sauce

Tempeh:
1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
1/4 cup mirin (sweet rice wine)
2 teaspoons minced peeled fresh ginger
2 teaspoons vegetable oil
1 garlic clove, crushed
1 pound tempeh, cut into 40 cubes

Sauce:
Cooking spray
1 cup chopped onion
2 teaspoons minced peeled fresh ginger
1/4 teaspoon fine sea salt
2 garlic cloves, chopped
2 teaspoons curry powder
1/2 teaspoon ground turmeric
1 cup water
2 tablespoons chopped cashews
1 tablespoon fresh lemon juice

To prepare tempeh, combine first 6 ingredients in a large nonstick skillet; add tempeh, tossing lightly to coat. Bring to a boil. Cover, reduce heat to low, and simmer 15 minutes. Uncover mixture and increase heat to medium-high. Cook 4 minutes or until golden brown, turning frequently. Cool. To prepare sauce, heat a small saucepan coated with cooking spray over medium-high heat. Add onion, 2 teaspoons ginger, salt, and 2 garlic cloves; sauté 5 minutes. Stir in curry powder and turmeric; sauté 1 minute. Add water. Bring to a boil, and cook 1 minute. Cool 5 minutes. Pour onion mixture into a blender, and add cashews and lemon juice. Process until smooth. Place a toothpick in each tempeh cube. Serve with warm cashew sauce.

Yield: 5 servings
Serving size: 8 tempeh cubes and about 2 T. Sauce

Calories: 200
Fat: 7.2
Fiber: 6.8

Penne with Tomatoes and Artichoke Hearts

Penne with Tomatoes and Artichoke Hearts

2 C. thawed frozen artichoke hearts
6 ounces penne or ziti pasta
1 T. + 1 tsp. olive oil
6 large or 12 small ripe plum tomatoes, chopped
1/4 C. + 1 T. chopped fresh Italian parsley
1 T. chopped fresh oregano (or 1 tsp. dried)
1 garlic clove, finely chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

In medium saucepan, bring 2″ water to a boil. Arrange artichokes on steamer rack; place in saucepan; cover and steam 8-10 minutes, until tender. Cut each into quarters; set aside and keep warm. In large pot of boiling water cook pasta until tender, 13 minutes, or according to package instructions. Meanwhile, to prepare sauce, place medium nonstick skillet over medium-high heat 30 seconds; add oil and heat 30 seconds more. Add tomatoes, 1/4 C. of the parsley, the oregano, garlic, salt and pepper. Reduce heat to medium; cook, stirring frequently, until thickened, 10 minutes. Drain pasta; place in serving bowl. Add artichokes and sauce to pasta; toss lightly. Divide evenly among 4 plates; garnish with remaining parsley and serve.

Yield: 6 servings
Calories: 250
Fat: 6g
Fiber: 6g

Crockpot Red Beans and Rice

Crockpot Red Beans and Rice

1 lb. dried kidney beans (2 C.), sorted and rinsed
1 large green bell pepper, chopped (1 1/2 C.)
1 large onion, chopped (1 C.)
2 cloves garlic, finely chopped
7 C. water
1 1/2 tsp. Salt
1/4 tsp. Pepper
2 C. uncooked instant rice
Red pepper sauce

Mix all ingredients except rice and pepper sauce in 3 1/2-6 qt. slow cooker. Cover and cook on HIGH 4-5 hrs. or until beans are tender. Stir in rice. Cover and cook on HIGH for 15 to 20 min. or until rice is tender. Serve with pepper sauce.

Yield: 8 servings
Calories: 250
Fat: 1g
Fiber: 10g

Santa Fe Spicy Baked Black Beans

Santa Fe Spicy Baked Black Beans

1 tablespoon oil
1 large white onion, diced
1 tablespoon pureed chipotles chiles, in adobo sauce OR double that amount, to taste
1/2 cup catsup
1/2 cup tomato juice
2 tablespoons dark brown sugar, packed
1 tomato, seeded and diced
1/4 cup cider vinegar
1/4 cup red wine vinegar
1/4 cup molasses
2 dried ancho chiles, softened in hot water, drained and stemmed
salt
1/2 cup water, or more
45 ounces cooked black beans, rinsed and drained

Heat oil in 1-quart saucepan over medium-high heat. When hot, add onion and stir-fry until softened, about 4 minutes. Add 1 tablespoon chipotle puree, catsup, tomato juice, brown sugar, 1 diced tomato, cider vinegar, red wine vinegar, molasses, ancho chiles, salt to taste and 1/2 cup water and stir well. Taste and add more chipotle puree if desired. Simmer uncovered 10 minutes. Puree in food processor. Pour into 2-quart casserole and stir in beans. Cover and bake at 350 degrees 1 hour. Taste and add salt if needed. Add up to 1/2 cup more water if mixture is too thick. Serve hot in warm corn tortillas if desired. Garnish with remaining diced tomato, cilantro, green onions and sour cream if desired.

Yield: 10 servings
Calories (without garnishes): 185
Fat: 2g
Fiber: 6.3g

Roasted Vegetable Sandwiches

Roasted Vegetable Sandwiches

3 T. balsamic or red wine vinegar
2 tsp olive oil
1/4 C. fresh basil, chopped, 1 T. dried basil
1 small eggplant, sliced into thin rounds
1 zucchini, thinly sliced
1 yellow summer squash, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 small red onion, sliced and separated

Basil-Yogurt Spread:

1/4 C. nonfat yogurt
2 T. reduced -fat mayonnaise
1 T. additional fresh basil
1 tsp lemon juice
4 Kaiser Rolls, 125 calories each (otherwise adjust for calories in your bread/roll)

Preheat oven to 450F degrees. Blend vinegar, oil and basil. Add vegetables, tossing to coat. Place vegetables in roasting pan and cook, stirring occasionally, until tender and lightly browned- about 30 minutes. Cool vegetables. Whisk together ingredients for spread (recipe can be prepared ahead and refrigerated at this point). To assemble sandwiches, spread basil yogurt mixture on your favorite bread, pita halves, or crusty rolls. Top with veggies mixture and serve.

Yield: 4 sandwiches
Calories: 233
Fat: 7.5g
Fiber: 6.7g

Lemon-Basil Bowties

Lemon-Basil Bowties

1 T. olive oil
1 medium-size clove garlic, minced
1 (8-oz.) package medium-size bowties
1 T. fresh lemon juice
1 tsp. finely grated lemon zest
1/2 bunch basil (about 12 large leaves)
1/2 tsp. salt
1/4 tsp. freshly grated black pepper
1/2 C. freshly grated Parmesan

Bring large pot of salted water to a boil. Add bowties and cook according to package instructions. Stack 5 to 6 basil leaves at a time, roll them up tight and slice across the roll, spacing cuts 1/8-inch apart or less. Repeat with more leaves until quantity reaches firmly packed 1/2 C. Heat oil in a large skillet over low heat for 1 minute. Add garlic and sauté, stirring often, 1 minute. Remove from heat. Add well-drained bowties and toss well until coated with garlic-oil mixture. Add lemon juice and zest, basil, salt, and pepper, and toss until basil wilts. Divide pasta among 4 large heated plates, top each portion with 1 T. grated cheese and serve.

Yield: 4 servings
Calories: 305
Fat: 8g
Fiber: 1.6g

Pasta with Roasted Butternut Squash and Shallots

Pasta with Roasted Butternut Squash and Shallots

3 C. (1-inch) cubed peeled butternut squash
1 T. dark brown sugar
1 1/2 T. olive oil, divided
1 tsp. salt
1/2 tsp. black pepper
8 shallots, peeled and halved lengthwise (about 1/2 pound)
1 T. chopped fresh or 1 tsp. dried rubbed sage
4 oz. uncooked pappardelle (wide ribbon pasta) or fettuccine
1/4 C. (1 oz.) grated fresh Parmesan cheese

Preheat oven to 475°. Combine the squash, sugar, 2 1/2 tsp. oil, salt, pepper, and shallots in a jelly roll pan; toss well. Bake at 475° for 20 minutes or until tender, stirring occasionally. Stir in sage. While the squash mixture bakes, cook pasta according to package directions, omitting salt and fat. Drain. Place cooked pasta in a bowl. Add 2 tsp. oil; toss well. Serve the squash mixture over pasta. Sprinkle with cheese.

Yield: 4 servings
Serving size: 3/4 C. pasta, 3/4 C. squash mixture, and 1 T. cheese

Calories: 248
Fat: 7.9g
Fiber: 5.2g

Southwest Tamale Tart

Southwest Tamale Tart

1 cup reduced fat Bisquick
1/2 cup cornmeal
1 1/2 cups reduced fat cheddar cheese, shredded
4 ounces chopped green chiles,drained
1/3 cup beef (or vegetable) broth, condensed
15 ounces black beans, canned, rinsed and drained
1/2 cup fresh cilantro, chopped
2 small tomatoes, seeded and chopped
salsa, optional
fat-free sour cream, optional

Heat oven to 350º. Grease spring form pan, 9×3 inches. 2. Mix baking mix, cornmeal, 1 cup of the cheese and the chilies thoroughly. Stir in beef broth. Pat mixture evenly in bottom of pan. Mix beans and cilantro; spoon over cornmeal mixture to within 1/2 inch of edge. Sprinkle with remaining cheese. Bake 35 minutes. Loosen side of tart from pan; remove side. Arrange tomatoes around edge of tart. Cut into wedges; serve with Toppings (not included in calorie count).

Yield: 6 servings
Calories: 255
Fat: 4g
Fiber: 6g

Pierogies with Creamy Mushroom and Sherry Sauce

Pierogies with Creamy Mushroom and Sherry Sauce

1 teaspoon olive oil
2 cups sliced mushrooms
1 onion, sliced
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
2 tablespoons dry sherry wine
1 tablespoon all-purpose flour
2/3 cup low fat (1%) milk
1/4 cup reduced-sodium chicken broth
16 frozen low-fat potato pierogies, thawed
2 tablespoons light sour cream

Heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, salt and pepper. Cook, stirring occasionally, until the mushrooms and onion are tender and lightly browned, about 4 minutes. Stir in the sherry and cook until evaporated. Sprinkle the flour over the mushroom mixture, stirring to combine. Stir in the milk, broth and pierogies; bring to a boil. Remove from heat and stir in the sour cream.

Yield: 4 servings
Calories: 300
Fat: 5.6g
Fiber: 3.6g

Potato Gnocchi with Sage Cream

Potato Gnocchi with Sage Cream

2 C. Skim milk
1 tsp. dried sage leaves
1 C. chopped onion
2-3 tsp. margarine
4 C. small broccoflower, or broccoli, florets
1/2 C. water, divided
1 package (16 oz.) potato gnocchi, cooked, warm
2 T. all-purpose flour
1/2 tsp. ground nutmeg
Salt and pepper to taste
1oz. Shredded Parmesan cheese, for garnish

Heat milk and sage leaves to boiling in medium saucepan; reduce heat and simmer 10 minutes. sauté onion in margarine in large skillet 2 to 3 minutes; add broccoflower and 1/4 C. water and heat to boiling. Reduce heat and simmer, covered, until broccoflower is tender and water gone, 5 to 8 minutes. While vegetables are cooking, cook gnocchi according to package directions; add to vegetables in skillet. Heat milk and sage mixture to boiling. Mix flour, nutmeg, and remaining 1/4 C. water; whisk into milk. Boil, whisking constantly, until thickened, about 1 minute. Pour sauce over vegetables and gnocchi in skillet and season to taste with salt and pepper. Spoon into serving bowl; sprinkle with Parmesan cheese.

Yield: 6 servings
Calories: 387
Fat: 3.6g
Fiber: 3g

Stuffed Pasta Shell Salad

Stuffed Pasta Shell Salad

8 uncooked jumbo macaroni shells (1 1/2 oz.), cooked according to package directions and drained
2 T. reduced calorie Italian dressing (30 calories per T.)
2/3 C. cottage cheese
1/2 C. part skim ricotta cheese
2 T. minced green onions
2 tsp. grated Parmesan cheese
1 tsp. lemon juice
1/8 tsp. grated lemon peel
Dash each salt and pepper

In shallow glass or stainless steel bowl, combine macaroni shells and dressing; toss to coat. Cover with plastic wrap and let marinate in refrigerator until chilled. In small bowl combine remaining ingredients. Using slotted spoon, remove shells from bowl, reserving dressing. Spoon 1/8 of cheese mixture into each shell; set shells on serving platter and drizzle with reserved dressing.

Yield: 2 servings
Serving Size: 4 shells

Calories: 275
Fat: 10g
Fiber: 1g

Shiitake Mushroom and Gorgonzola Pizza

Shiitake Mushroom and Gorgonzola Pizza

Pizza Dough for one Pizza
Cooking spray
1 T. cornmeal
1 tsp. olive oil
1 1/2 C. thinly sliced button mushrooms
1 1/3 C. thinly sliced shiitake mushrooms
1 C. vertically sliced red onion
1/8 tsp. salt
1/8 tsp. black pepper
3 T. low-fat sour cream
1/2 C. (3 oz.) crumbled Gorgonzola or other blue cheese

Preheat oven to 450°. Roll the dough into a 12-inch circle on a lightly floured surface. Place the dough on a 12-inch pizza pan or a baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp the edges of the dough with your fingers to form a rim. Heat the oil in a large nonstick skillet over medium heat. Add mushrooms and onion; sauté for 5 minutes. Cover, reduce heat to medium-low, and cook for 3 minutes or until the onion is very tender. Stir in the salt and pepper. Spread the sour cream over pizza crust, leaving a 1-inch border. Top with mushroom mixture; sprinkle with cheese. Bake at 450° for 15 minutes or until lightly browned. Cut into 8 wedges.

You could also use a higher fiber pizza crust like this one with whole wheat and spelt, or this with black beans, although that would change the nutrtional information.

Yield: 4 servings
Serving size: 2 wedges

Calories: 296
Fat: 8.7g
Fiber: 2.7g

Soba with Herbed Edamame Sauce

Soba with Herbed Edamame Sauce

1 C. frozen blanched shelled edamame (green soybeans)
6 T. chopped dry-roasted cashews, divided
1 C. loosely packed basil leaves
1 C. loosely packed cilantro leaves
6 T. (1 1/2 oz.) grated fresh pecorino Romano cheese
1/4 C. fresh lemon juice
1/4 C. extravirgin olive oil
1 tsp. salt
1/4 tsp. freshly ground black pepper
3 garlic cloves, peeled
1 C. hot water
6 C. hot cooked soba (about 1 lb. uncooked buckwheat noodles)
Cilantro sprigs (optional)
Lime wedges (optional)

Prepare edamame according to package directions, omitting salt. Place edamame, 1/4 C. cashews, basil, and next 7 ingredients (basil through garlic) in a food processor; process 1 minute or until finely chopped. With food processor on, slowly pour hot water through food chute; process 2 minutes or until smooth. Serve over soba, and sprinkle with 2 T. cashews. Garnish with cilantro sprigs and lime wedges, if desired.

Yield: 7 servings
Serving size: about 1 C. noodles, about 1/3 C. sauce, and about 1 tsp. cashews

Calories: 408
Fat: 13.8g
Fiber: 4.5g

Penne Pasta with Broccoli & Sundried Tomatoes

Penne Pasta with Broccoli & Sundried Tomatoes

1/2 C. sundried tomatoes, thinly sliced
1 T. olive oil
2 garlic cloves, minced
1 can (15 oz.) crushed tomatoes
2 tsp. chopped fresh rosemary
1/2 tsp. apple juice
1/4 tsp. pepper
1-2 T. nonfat sour cream or plain yogurt
1 lb. whole wheat penne pasta
1/4 C. grated parmesan cheese
florets from 2 large broccoli stalks

In a small bowl combine sundried tomatoes & 1 C. hot water. Soak for 15 minutes. Drain and reserve soaking liquid. Warm oil in a large skillet over medium high heat. Add garlic & sundried tomatoes. Cook 1 minute, stirring. Stir in tomatoes, rosemary, apple juice & pepper. Reduce heat & simmer for 10 minutes or until slightly thickened. Add sour cream. Prepare pasta (penne) according to directions on package. Add broccoli to your last minute of cooking the pasta. Drain. Combine pasta & sauce. Serve with parmesan cheese.

Yield: 6 servings
Calories: 355
Fat: 3.9g
Fiber: 9.8g

Spinach-and-Prosciutto Strata

Spinach-and-Prosciutto Strata

3 C. fat-free milk, divided
1 C. sliced green onions
1 (16-oz.) loaf peasant bread, cut into 2-inch cubes
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
2 tsp. olive oil
3 C. quartered cremini mushrooms (about 6 oz.)
1 C finely chopped red bell pepper
3/4 C. chopped prosciutto (about 3 oz.)
2 garlic cloves, minced
3 T. chopped fresh basil, divided
1/4 tsp. kosher salt, divided
1/4 tsp. black pepper, divided
4 large eggs
2 large egg whites
Cooking spray
3/4 C. (3 oz.) shredded Asiago cheese, divided

Combine 2 C. milk and onions in a large bowl. Add bread, tossing gently to coat. Cover and chill for 30 minutes. Stir in spinach. Preheat oven to 375°. Heat the oil in a large nonstick skillet over medium-high heat. Add mushrooms; sauté 5 minutes. Add bell pepper; sauté 3 minutes. Add prosciutto and garlic; sauté 1 minute. Remove from heat; stir in 1 T. basil, 1/8 tsp. salt, and 1/8 tsp. black pepper. Place 1 C. milk, 2 T. basil, 1/8 tsp. salt, 1/8 tsp. black pepper, eggs, and egg whites in a large bowl; stir well with a whisk. Place half of bread mixture in an 11 x 7-inch dish coated with cooking spray. Spoon mushroom mixture over bread mixture, and sprinkle with half of cheese. Top with remaining bread mixture. Pour egg mixture over bread mixture; sprinkle with remaining cheese. Bake at 375° for 1 hour or until set.

Yield: 8 servings
Calories: 328
Fat: 10g
Fiber: 3.7g

Tortellini with Spinach and Cherry Tomatoes

Tortellini with Spinach and Cherry Tomatoes

1 (9-ounce) package fresh three-cheese tortellini
2 tsp. olive oil
2 tsp. bottled minced garlic
1/2 to 3/4 tsp. crushed red pepper
2 cups cherry tomatoes, halved
1/4 cup fat-free, less-sodium chicken broth or vegetable broth
1 T. chopped fresh basil
1/4 tsp. salt
1 (6-ounce) package fresh baby spinach

Cook tortellini according to package directions, omitting salt and fat. While tortellini cooks, heat oil in a large nonstick skillet over medium-high heat. Add garlic and red pepper; sauté 30 seconds. Add tomatoes, broth, basil, salt, and baby spinach to pan; cook 2 minutes or until baby spinach wilts. Stir in tortellini; cook 1 minute.

Yield: 4 servings
Serving size: 1 1/2 cups

Calories: 254
Fat: 7.4g
Fiber: 2.8g

Lazy Chile Rellenos

Lazy Chile Rellenos

Lazy Chile Rellenos

 

6 fresh Poblanos, Roasted, Peeled, and Seeded

1 1/2 c. Monterey Jack Cheese, Grated

5 whole Large Eggs

2 c. Whole Milk

Salt And Black Pepper to Taste

1/2 tsp. Paprika

1/4 tsp. Cayenne Pepper

 

Preheat oven to 325 degrees. Mix together eggs, milk, salt, pepper, paprika and cayenne. Cut chilies in half and add a single layer of chilies on the bottom of a 9 x 13-inch baking dish. Top chilies with half the grated cheese. Repeat with another layer of chilies and another layer of cheese. Pour egg mixture all over the top. Place into a larger baking dish or rimmed baking sheet. Pour hot water in the large pan so it comes up to the level of the eggs and bake for 35 to 40 minutes, or until no longer jiggly. Cut into squares and serve with warm corn tortillas!

Mushroom Strudel

Mushroom Strudel

Filling:
1 lb mushrooms, chopped
1 C. (8oz) non-fat cream cheese
1 C. light sour cream
1 tsp. salt
lots of black pepper
1 tsp. dill
1 C. good bread crumbs
2 scallions, finely minced
1/4 C. (packed) minced parsley
3 T. lemon juice

Pastry:
10 sheets of filo pastry
3 to 4 T. olive oil, for the filo
optional: poppy seeds for the top

Place mushrooms in a saucepan, and cook them over medium heat for about 10 minutes. Drain, squeezing out all the excess liquid and transfer them to a medium sized bowl. Add cream cheese, cut into small pieces. Mix well. Stir in the remaining filling ingredients. Preheat the oven to 375 F. Oil a baking tray. Place one sheet of filo on a clean, dry countertop. Brush top lightly with oil, then add another sheet. Brush with oi, then another. Continue till you have a pile of 5 filo sheets. Add half the filling at the end of the sheets, coving about a third, fold in the sides, and gently roll until you have a neat little log. Brush the top with more oil, then carefully lift the pastry, and place it on the oiled baking sheet. Repeat this process to make a second roll, and place it next to the first. Bake 25-30 minutes, untill golden and crisp. Cut with a serrated knife using a gentle sawing motion. Serve hot or at room temperature.

Yield: 6 servings
Calories: 339
Fat: 26g
Fiber: 1g

Tofu Bites

Tofu Bites

1 lb. Extra Firm reduced fat water packed Tofu, drained and cut into 1/2″ cubes
1 1/2 tsp. Vegetable Oil
1 tsp. Sesame Oil
2 T. low sodium Soy Sauce
1 T. Rice Vinegar

Place tofu on several layers of paper towels. Cover with additional paper towels, and place a heavy weight on the tofu to help with draining (try a jelly roll pan with a couple large cans of tomatoes or packed pumpkin on top). Allow to stand at least 10 minutes, pressing occasionally. Heat oils in large nonstick pan over medium high heat. Add tofu, sauté 7 minutes, or until browned. Place in a bowl. Drizzle with soy sauce and vinegar, toss gently to coat. Cover and chill at least 1 hour, stirring occasionally.

Yield: 6 servings
Serving Size: 1/3 C.

Calories: 51
Fat: 2.8g
Fiber: 0g

Gorgonzola-Walnut Fettuccine with Toasted Breadcrumbs

Gorgonzola-Walnut Fettuccine with Toasted Breadcrumbs

1 slice day old hearty White Bread
1 tsp. Olive Oil
4 cloves Garlic, minced
8oz. uncooked Fettuccine
1/4 C. chopped Parsley
1/4 C. (1oz.) crumbled Gorganzola Cheese
3 T. chopped toasted Walnuts
2 tsp. fresh Lemon Juice
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 250 degrees. Place bread in food processor, pulse 10 times or until coarse crumbs measure 2/3 C.. Place breakdcrumbs on a baking sheet and bake at 250 for 30 minutes or until dry. Heat oil in a large nonstick skillet over medium heat. Add garlic and cook 30 seconds, stirring constantly. Remove from heat; let stand 5 minutes. Return pan to heat, stir in breadcrumbs and cook six minutes or until lightly browned, stirring frequently. Cook pasta according to package directions, omitting salt and fat; drain. Place fettuccine in a large bowl. Add bread crumb mixture, parsley, cheese, walnuts, lemon juice, salt and pepper; toss gently to combine. Serve immediately.

Yield: 4 servings
Serving Size: 1 1/2 C.

Calories: 327
Fat: 10.4g
Fiber: 2.9g

Mushroom and Caramelized-Shallot Strudel

Mushroom and Caramelized-Shallot Strudel

1 tsp. olive oil
1 1/2 cups sliced shallots (about 8 oz.)
1/8 tsp. sugar
1 T. water
4 (8-ounce) packages presliced mushrooms
2 T. dry Marsala or Madeira
2/3 cup low-fat sour cream
1/4 cup chopped fresh parsley
1/2 tsp. salt
1/2 tsp. minced fresh or 1/4 tsp. dried thyme
1/4 tsp. freshly ground black pepper
8 sheets frozen phyllo dough, thawed
Cooking spray
1/3 cup dry breadcrumbs, divided
1 T. butter, melted

Preheat oven to 400°. Heat olive oil in a large skillet over medium heat. Add shallots and sugar; cook for 2 minutes, stirring constantly. Sprinkle with water; cover, reduce heat to medium-low, and cook for 10 minutes, stirring occasionally until shallots are soft. Add mushrooms; cook, uncovered, over medium-high heat 20 minutes or until liquid evaporates, stirring frequently. Add Marsala; cook 1 minute. Remove from heat, and cool. Stir in sour cream, parsley, salt, thyme, and pepper. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying), and lightly coat with cooking spray. Sprinkle with about 2 tsp. breadcrumbs. Repeat the layers with 3 phyllo sheets, cooking spray, and breadcrumbs, ending with the phyllo. Spoon 1 3/4 cups mushroom mixture along 1 long edge of phyllo, leaving a 1-inch border. Starting at the long edge with the 1-inch border, roll up jelly roll fashion. Place strudel, seam side down, on a baking sheet coated with cooking spray. Tuck ends under. Repeat the procedure with the remaining phyllo sheets, cooking spray, breadcrumbs, and mushroom mixture. Brush strudels with butter. Bake strudels at 400° for 20 minutes. Let stand for 5 minutes. Cut each strudel into 4 slices.

Yield: 2 strudels, 8 servings (serving size: 1 slice)
Calories: 176
Fat: 5.5g
Fiber: 2.1g

Ziti with Chard

Ziti with Chard

2 T. Olive Oil
8 C. chopped Swiss Chard
4 cloves Garlic, minced
4 C. hot cooked Ziti (about 8oz uncooked)
2 C. Grape or Cherry Tomatoes, halved
1/4 C. pitted chopped Kalamata Olives
2 T. Lemon Juice
3/4 tsp. Kosher Salt
1/2 tsp. Black Pepper
1/4 C. (1oz) shaved fresh Romano Cheese

Heat oil in a large nonstick skillet over medium high heat. Add chard and garlic; sauté 2 minutes. Combine chard mixture, pasta and next 5 ingredients, tossing well. Top with cheese.

Yield: 4 servings
Serving Size: 2 C.

Calories: 336
Fat: 10.5g
Fiber: 4.2g

Mediterranean Spinach Strata

Mediterranean Spinach Strata

2 (8-ounce) loaves French bread baguette, cut into 1-inch-thick slices
Cooking spray
1 cup chopped onion
4 garlic cloves, minced
1 (8-ounce) package presliced mushrooms
1 T. all-purpose flour
2 (7-ounce) bags baby spinach
1/2 tsp. salt, divided
1/2 tsp. black pepper, divided
3 cups thinly sliced plum tomato (about 1 pound)
1 (4-ounce) package crumbled feta cheese
3/4 cup (3 oz.) grated Asiago cheese, divided
3 cups fat-free milk
2 T. Dijon mustard
1 1/2 tsp. dried oregano
5 large eggs, lightly beaten
4 large egg whites, lightly beaten

Preheat oven to 350°. Place bread slices in a single layer on a baking sheet. Bake at 350° for 12 minutes or until lightly browned. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, garlic, and mushrooms; sauté 5 minutes or until tender. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Add 1 bag of spinach; cook 3 minutes or until spinach wilts. Add remaining spinach; cook 3 minutes or until spinach wilts. Stir in 1/4 tsp. salt and 1/4 tsp. pepper. Place half of bread slices in bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread spinach mixture over bread. Top with tomato slices; sprinkle evenly with feta and half of Asiago cheese. Arrange remaining bread slices over cheese. Combine 1/4 tsp. salt, 1/4 tsp. pepper, milk, and remaining ingredients, stirring well with a whisk. Pour over bread; sprinkle with remaining Asiago cheese. Cover and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata; bake at 350° for 40 minutes or until lightly browned and set. Serve warm.

Yield: 10 servings
Calories: 287
Fat: 9.4g
Fiber: 3.1g

Lasagne Style Spaghetti Squash

Lasagne Style Spaghetti Squash

1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
2 T. minced garlic
2 (14 ounce) cans stewed tomatoes
1 T. dried basil
1 cube vegetable bouillon
black pepper to taste
1 (15 ounce) can black olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese

Preheat oven to 325 degrees F (165 degrees C). Spray a baking sheet with a thin layer of cooking spray. Place squash halves cut side down on the baking sheet. Bake squash 35 minutes in the preheated oven, or until a knife can be easily inserted. Remove from oven, and cool. Meanwhile, spray a non-stick saucepan with cooking spray. Over medium heat, sauté the onion and garlic until golden brown. Stir in tomatoes, basil, bouillon cube, and black pepper. Cook for about 15 minutes, or until you have a medium thick sauce. Remove squash strands with a fork, reserving the shells. Layer each half with a spoonful of the sauce, a layer of spaghetti squash strands, olives, and mozzarella cheese. Repeat layers until shells are full, or until all of the ingredients are used. Top with Parmesan cheese. Bake for 20 minutes in the preheated oven, or until Parmesan cheese melts.

Makes 6 servings
Calories: 287
Total Fat: 16g
Dietary Fiber: 5.8g

Tofu Cutlets Parmesan

Tofu Cutlets Parmesan

1 onion, chopped
2 C. tomato sauce
1 tsp garlic powder
1 tsp dried oregano
2 pkgs Silken Lite Tofu Extra Firm
1/2 C. egg substitute
3/4 C. Italian seasoned bread crumbs
4 oz. reduced-fat mozzarella cheese, grated
4 oz. Parmesan cheese, grated

Preheat oven to 350° F. Coat a large skillet with nonstick cooking spray, then sauté onion until wilted, about 3 minutes. Put tomato sauce in a saucepan and add onion and seasonings. Simmer for 15 minutes. Meanwhile, slice each package of Mori-Nu® Silken Lite Tofu Extra Firm lengthwise into 3 pieces. Drain on paper towels for 15 minutes. Heat a medium skillet. Dip each tofu slice into egg substitute, then coat with bread crumbs. Fry until delicately brown (3-4 minutes). Line a baking pan with a little sauce and then layer in the cutlets, adding more sauce and some grated cheese between the layers, leaving some cheese for sprinkling on top. Bake for 20 minutes, or until heated through and cheese is melted.

Yield: 6 servings
Calories 130
Fat 4.6g

Spaghetti Squah Stir Fry

Spaghetti Squah Stir Fry

1 med. red bell pepper, cored, seeded and cut in julienne strips
1 sm. onion, sliced thin
2 garlic cloves, finely chopped
1 T. olive oil
1 med. tomato, chopped
1 med. zucchini, cut into julienne strips
1 c. thinly sliced fresh mushrooms
1 T. tarragon vinegar
1 tsp. tarragon leaves
2 c. hot cooked spaghetti squash
1/2 c. slivered almonds
Salt and pepper to taste

In large skillet, over medium heat, sauté bell pepper, onion and garlic in olive oil about 3 minutes until vegetables are slightly softened. Add tomato, zucchini, mushrooms, vinegar and tarragon. Stir fry 3 minutes until vegetables are crisp tender; remove from heat. Add spaghetti squash to vegetables; toss well. Sprinkle with almonds and season with salt and pepper to taste. Serve immediately.

Yield: 8 servings
Calories: 90

Orange-Ginger Bok Choi Stir-Fry

Orange-Ginger Bok Choi Stir-Fry

Marinade/sauce:
1 C. orange juice
1/4 C. rice vinegar
1/3 C. soy sauce or tamari
1 T. vegetable oil
2 tsp. dark (roasted) sesame oil
3 cloves garlic, finely chopped
1 T. fresh ginger, finely chopped
1 tsp. sugar
1/8 tsp. red pepper flakes
1 scallion, chopped

8 oz. tempeh or tofu
1 T. vegetable oil
1 head bok choi
2 T. unbleached white flour
3 T. chopped cilantro (optional)

Combine all marinade ingredients in a medium bowl. Cut tempeh or tofu in bite-sized cubes and add to marinade. Set aside. Chop bok choi into medium pieces, wash and drain well. There should be about 8 C.. Heat oil over medium high heat in a wok or large skillet and add bok choi, stirring frequently for 2-3 minutes, until choi leaves are limp. Remove tempeh/tofu from marinade with a slotted spoon and add to wok, stirring, for 2-3 more minutes. Stir flour into marinade until any lumps are gone, then add marinade to wok, stirring until sauce thickens and heats through, about 1-2 minutes. Serve immediately over rice. Garnish with cilantro if desired.

Yield: 4 Servings

Pumpkin Won Ton

Pumpkin Won Ton

2 tsp. peanut oil
2 tsp. minced fresh parsley
2 garlic cloves, minced
1/2 cup minced onion
2 tsp. lemon juice
1 tsp. minced fresh rosemary
1 T. minced golden raisins
2 cup canned pumpkin
1 tsp. cinnamon
18 won ton wrappers
1 T. peanut oil

Heat the oil in a skillet over medium-high heat. Add the parsley, garlic, and onion. Cook for about 5 minutes. Add the lemon juice, rosemary, raisins, pumpkin, and cinnamon. Take out one won ton wrapper at a time and place some of the filling in the center of the square. Fold in half evenly and pinch the ends closed. Or pull the bottom corners toward each other, overlap the tips, and pinch together. Cover finished won tons with a damp paper towel to keep them moist. Heat the oil in a nonstick skillet over medium-high heat. Add the won tons and sauté until golden brown, about 2 to 3 minutes on each side.

Yield: 6 servings
Serving Size: 3 Won Tons

Calories: 125
Fat: 4g
Fiber: 3g