Kristen's Recipes

8 medium plum tomatoes, chopped (about 2 lb.)
1/4 C. chopped fresh basil leaves
2 T. chopped red onion
1/2 C. Reduced Fat Italian Dressing
1/4 C. Kraft 100% Grated Parmesan or Romano Cheese
1 lb. pasta, cooked, drained

Combine tomatoes, basil and onion in large bowl. Stir in dressing and cheese. Add pasta; toss lightly.

Yield: 8 servings
Calories: 280
Fat: 4.5g
Fiber: 3g

 

 

1 square Firm Tofu

2/3 C. Flour

2 Eggs, lightly beaten

4 Scallions, minced

1 T. minced, peeled, fresh Ginger

1/3 C. Chicken Stock

1/4 C. Dry White Wine

2 tsp. Oriental Sesame Oil

1/2 tsp. Salt

1/2 C. Peanut Oil, for frying

 

Cut tofu into 1/2” slices. Quarter each slice crosswise. Dredge pieces in flour and then in egg; set aside on wax paper. Combine scallions and ginger and set aside. Combine stock, wine, sesame oil and salt in another bowl and reserve. Lightly cover bottom of frying pan with oil and preheat over medium high heat until hot. Arrange tofu pieces in a single layer in the pan and fry until golden, 2 to 3 minutes. Turn, add more oil if necessary, and fry until underside in golden, another 2 to 3 minutes. Reduce heat to low and pierce each piece of tofu with a fork. Sprinkle evenly with scallion mixture and then with stock mixture. Cook, uncovered, until liquids are absorbed, 3 to 5 minutes.

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

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

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

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

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

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

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

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

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

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

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

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

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

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