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Category: Meat Free

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

Cheese Ravioli With Pumpkin Sauce

Cheese Ravioli With Pumpkin Sauce

Nonstick cooking spray, as needed
1/3 cup sliced green onions
1 garlic clove – (to 2), minced
1/2 tsp. fennel seeds
1 cup evaporated skim milk
1 T. all-purpose flour
1/4 tsp. salt
1/8 tsp. freshly-ground black pepper
1/2 cup. solid-pack pumpkin
2 package refrigerated low-fat cheese ravioli, (9 oz ea)
2 T. grated Parmesan cheese, (optional)

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onions, garlic and fennel seeds; cook and stir 3 minutes or until onions are tender. Combine milk, flour, salt and pepper in small bowl until smooth; stir into saucepan. Bring to a boil over high heat; boil until thickened, stirring constantly. Stir in pumpkin; reduce heat to low. Meanwhile, cook pasta according to package directions, omitting salt. Rinse. Drain. Divide ravioli evenly among 6 plates; top each with equal amount of pumpkin sauce. Sprinkle cheese evenly over top of each serving. Serve immediately. Garnish as desired.

Yield: 6 servings
Calories: 270
Fat: 2g
Fiber: 1g

Crispy Butternut Wontons with Spicy Tomato Sauce

Crispy Butternut Wontons with Spicy Tomato Sauce

Sauce:
1 1/2 tsp. Olive Oil
1 1/2 C. thinly sliced Leek (2 medium)
1 clove Garlic, minced
1/4 tsp. crushed Red Pepper
1/8 tsp. Salt
1/8 tsp. Pepper
1 14.5oz. can Whole Tomatoes, undrained and chopped
1 3″ Orange Rind Strip
1 Bay Leaf
1 fresh Tarragon Sprig

Wantons:
1 small Butternt Squash (about 1 1/2 lb)
1/2 C. Water
1/2 C. RIcotta Cheese
3 T. Parmesan Cheese
2 T. Dry Breadcrumbs
1/4 tsp. each Pepper and Salt
1/8 tsp. Nutmeg
1 tsp. Water
1 lg. Egg, lightly beaten
24 Wanton Wrappers
Cooking Spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender, but do not brown, stirring frequently. Increase heat to medium high. Add remaining sauce ingredients; bring to a boil. Reduce heat to low and simmer 15 minutes or until thick. Discard rind, bay leaf and tarragon. Preheat oven to 375. To prepare wontons, cut the squash in half lengtheise; discard seeds and membrane. Place the squash halves, cut sides cut, in a 2 quart baking dish; add 1/2 cup water. Bake for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, reserve the rest for another use. Combine 1 cup pulp, ricotta and the next 5 ingredients, stirring until well combined. Combine 1 tsp. water and egg, stirring with a whisk. Working with 1 wrapper at a time (cover remaining with a damp towel to keep moist), spoon about 2 tsp. squash mixture into center of each wrapper. Brush edges with egg wash and bring opposite corners up to form triangle. Press edges to seal. Repeat with remaining wrappers and squash mixture. Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375 for 17 minutes, or until golden and crisp. Serve with sauce.

Yield: 8 servings
Serving Size: 3 Wontons & 3 T. Sauce

Calories: 157
Fat: 4.6g
Fiber: 2g

Tempeh Pot Stickers

Tempeh Pot Stickers

1 T. cornstarch
1 lb. frozen spinach, thawed
1 T. reduced-sodium soy sauce
1/4 tsp. chili sauce
2 tsp. peeled and minced fresh gingerroot
1/4 C. finely chopped scallions
1/2 lb. tempeh, crumbled

Sauce:
1/2 C. water
1 tsp. low-sodium worcestershire sauce
1/2 tsp. chili sauce
1/4 tsp. sugar
2 tsp. grated orange rind,orange part only

32 wonton skins
2 T. canola oil

Lightly dust a large baking sheet with the cornstarch and set aside. Squeeze any excess moisture from the thawed spinach. Combine the soy sauce, chili sauce, and gingerroot in a bowl and mix well. Add the spinach, scallions, and tempeh and again mix well. Combine all the sauce ingredients in a small bowl, mix well, and set aside. Separate the wonton skins. Place 1 T. of the pot-sticker mixture onto each of the wonton skins. To form into pot stickers, bring the 4 corners of the wonton skins into the center, overlapping to cover the filling and form a ball. Place the ball, fold side down, in the soft hollow of your hand between your thumb and index finger. Squeeze your hand gently to form and seal each pot sticker. Place the finished pot stickers on the prepared baking sheet and refrigerate for at least 1 hour. (The recipe can be assembled to this point several hours in advance and refrigerated until cooking time.) To cook the pot stickers, heat the oil in a large non-stick skillet over medium-high heat. Add the pot stickers and cook until the bottoms are golden brown. Carefully turn each pot sticker over to brown the other side. Pour the sauce over the pot stickers, cover, and steam for 3 minutes. Remove the cover and continue cooking until all the sauce is completely absorbed.

Makes 4 servings
Serving Size: 8 Pot Stickers

Calories: 190
Fat: 6g

Hoisin Tofu Stir Fry

Hoisin Tofu Stir Fry

Sauce:
1/3 cup hoisin sauce
2 T. Chinese rice wine or dry sherry
1 T. sesame oil
1 T. tamari

Stir-Fry:

2 T. vegetable oil
1 pound extra-firm tofu, sliced, pressed/patted very dry, then cut into 2×1/2-inch logs
6 garlic cloves, minced
1/8 tsp. crushed red pepper
1 red bell pepper, cut into 3×1/2-inch strips
1 bunch broccoli, cut into small florets, stalks peeled and sliced (about 5 cups)
1/2 cup walnut halves
1/3 cup water

Combine sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet over high heat until hot but not smoking. Make sure tofu is patted very dry to prevent sticking. Add tofu to wok and stir-fry until lightly golden. Transfer tofu to a platter and reduce heat to medium-high. Add a tsp of oil to the wok. Add garlic and crushed red pepper flakes and cook 1 minute. Stir in red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in water, toss vegetables, then cover the pan. Cook 5 minutes or until vegetables are tender but crunchy. Stir in tofu, then pour on the sauce mixture. Stir-fry 1 minute or until the sauce coats everything and is thickened. Serve on rice.

Yield: 8 servings
Calories: 271
Fat: 11.5g
Fiber: 4g

Pizza Margherita

Pizza Margherita

2 tsp. olive oil
1/8 tsp. salt
1/8 tsp. pepper
1/4 cup thinly sliced fresh basil
2 T. chopped fresh oregano
2 (10-inch) Quick-and-Easy Pizza Crusts
Cooking spray
4 plum tomatoes, thinly sliced (about 1/2 pound)
1 cup (4 oz.) shredded part-skim mozzarella cheese

Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella, and herb mixture. Cook 4 to 5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings.

Yield: 6 servings
Serving Size: 1/3 pizza

Calories: 286
Fat: 8.3g
Fiber: 1.8g

California Pizza Kitchen Vegetarian Pizza

California Pizza Kitchen Vegetarian Pizza

Honey-Wheat Dough:
1/3 cup plus 1 T. warm water (105 to 115 degrees)
1 T. honey
3/4 tsp. yeast
2/3 cup bread flour
1/3 cup whole wheat flour
1/2 tsp. salt
1/2 T. olive oil

Sauce:
1 tsp. olive oil
1 T. minced white onion
1 clove garlic, minced I tomato, chopped
1 (15-ounce) can tomato sauce
2 tsp. granulated sugar
1/4 tsp. dried oregano
14 tsp. dried basil
1/4 tsp. salt
1/8 tsp. dried thyme
dash ground black pepper

Grilled Eggplant:
1/2 eggplant, sliced lengthwise 1/4 inch thick
1 1/2 T. soy sauce
1 T. olive oil
1/8 tsp. cayenne pepper
1/8 tsp. garlic powder
1/8 tsp. cumin

Remaining Toppings:
1 cup shredded mozzarella cheese
3/4 cup mushrooms, sliced thin (2 to 3 mushrooms)
1/3 medium onion, sliced into thin rings (about 2/3 cup)
1/3 cup reconstituted sun-dried tomatoes, sliced into strips
1 1/2 cups steamed broccoli florets (bite-size)
1 tsp. minced fresh oregano

Prepare the pizza dough by combining the water with the honey and yeast in a small bowl or measuring cup. Stir until the yeast is dissolved, then let the mixture sit for 5 minutes until, the surface turns foamy (If it doesn’t foam, either the yeast was too old or the water was too hot. Try again.) Sift the flours and salt together in a medium bowl. Make a depression in the flour and pour the olive oil and yeast mixture into it. Use a fork or spoon to stir the liquid, gradually drawing in more flour as you stir; until all the ingredients are combined. At this point you will have to use your hands to blend the dough until it is smooth and to form it into a ball. Knead the dough with the heels of your hands on a lightly floured surface for 10 minutes or until the texture of the dough is smooth and elastic. Form the dough back into a ball, coat it lightly with oil, and place it into a clean bowl covered with plastic wrap. Keep the dough in a warm place for about 2 hours to allow the dough to double in size. Punch the dough down and put it back into the covered bowl and back into the refrigerator overnight. Take the dough from the refrigerator 1 to 2 hours before you plan to build the pizza so that the dough can warm up to room temperature.

When you are ready to make the pizza, preheat oven to 500 degrees. Use a pizza stone if you have one. Prepare the sauce by first heating the olive oil over medium heat in a medium saucepan. saut the onion and garlic for I minute in the oil. Add the tomato and saut for an additional minute before adding the remaining sauce ingredients to the pan. Bring the sauce to a boil, then reduce heat and simmer for 20 to 30 minutes, or until thicker: Cover the sauce until it is needed. Preheat barbecue grill to high temperature. Combine the soy sauce with I T. olive oil, cayenne pepper; garlic powder; and cumin in a small bowl. Brush the entire surface of the eggplant with the soy sauce mixture. Grill the eggplant slices for 2 to 3 minutes per side, then remove the slices from the heat and set them aside until they are needed. On a lightly floured surface, form the pizza dough into a circle that is approximately 10 inches across. Spread about 1/2 cup of the sauce evenly over the surface of the dough. Arrange the grilled eggplant on the pizza, and then sprinkle the cheese evenly over the top of the eggplant. Heat a couple cups of water to boiling in the microwave. Add 6 to 8 sun-dried tomato slices to the water and let them sit for about 1/2 hour. Remove and drain the slices on paper towels until you need them. Next sprinkle the mushrooms onto the pizza, followed by the onion slices. Sprinkle the sun-dried tomato slices on the pizza, followed by the broccoli florets. Bake the pizza for 10 to 12 minutes or until the crust is light brown and the cheese begins to bubble. Pop any bubbles in the crust that may form as the pizza bakes. Remove the pizza from the oven and sprinkle the fresh oregano over the top. Use a pizza wheel to slice the pizza into 6 pieces and serve.

Yield: 1 (10 inch) Pizza, 6 slices
Serving Size: 2 slices

Calories: 421
Fat: 12.7g
Fiber: 3g

Artichoke-Spinach Pizza

Artichoke-Spinach Pizza

1 cup part-skim ricotta cheese
1/4 cup thinly sliced green onions
1/4 tsp. bottled minced garlic
1/4 tsp. dried oregano
1/8 tsp. black pepper
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
1 (14-ounce) can quartered artichoke hearts, drained
2/3 cup (2-1/2 oz.) grated sharp provolone or shredded part-skim mozzarella cheese

Preheat oven to 450 degrees. Combine the first 5 ingredients in a medium bowl. Stir in spinach. Place pizza crust on a baking sheet. Spread spinach mixture over pizza crust, leaving a 1/2-inch border; top with artichokes and cheese. Bake at 450 degrees for 13 minutes or until cheese melts.

Yield: 8 servings
Serving size: 1 slice

Calories: 249
Fat: 8g
Fiber: 1.5g

Three-Onion Pizza

Three-Onion Pizza

2-1/4 cups bread flour
3/4 tsp. salt, divided
1 package quick-rise yeast
1 cup very warm water (120` to 130`)
2 T. olive oil, divided
1 T. cornmeal
1/2 cup (2 oz.) crumbled feta cheese
1 cup thinly sliced sweet onion
1/2 cup thinly sliced green onions
1/2 cup thinly sliced leek
1 T. chopped fresh or 1 tsp. dried oregano
2 T. (1/2 ounce) grated fresh Parmesan cheese

Preheat oven to 425. Lightly spoon flour into dry measuring cups; level with a knife. Place flour, 1/2 tsp. salt, and yeast in a food processor; pulse 2 times or until blended. With processor on, slowly add water and 1 T. oil through food chute; process until dough forms a ball. Process an additional 45 seconds. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times. Cover and let rest 30 minutes. Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a baking sheet sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Sprinkle feta cheese evenly over dough. Combine onions, leek, oregano, 1 T. oil, and 1/4 tsp. salt; spread onion mixture evenly over pizza crust. Sprinkle with Parmesan cheese; bake at 425&176; for 25 minutes or until crust is lightly browned.

YIELD: 6 servings

Calories: 289
Fat: 8.2g
Fiber: 1.3g

Herbed Cheese Pizza

Herbed Cheese Pizza

1-1/2 cups all-purpose flour, divided
1 tsp. sugar
1 package quick-rise yeast (2-1/2 tsp.)
1/2 cup warm water (105` to 115`)
1 tsp. olive oil
1/2 tsp. salt, divided
Cooking spray
2 tsp. cornmeal
3 garlic cloves, minced
1 T. chopped fresh or 1 tsp. dried oregano
1 T. minced fresh cilantro
3/4 tsp. fennel seeds
1/4 tsp. crushed red pepper
1 (8-ounce) can no-salt-added tomato sauce
1-1/2 cups (6 oz.) shredded part-skim mozzarella cheese

Lightly spoon flour into dry measuring cups; level with a knife. Dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Add 1-1/4 cups flour, oil, and 1/4 tsp. salt; stir to form a soft dough. 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. Place dough in a bowl coated with cooking spray; turn to coat top. Cover; let rise in a warm place (85F), free from drafts, 30 minutes or until doubled in bulk. Preheat oven to 450F. Punch dough down; roll dough into a 12-inch circle on a lightly floured surface. Place dough on a baking sheet or 12-inch pizza pan coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough to form a rim. Let dough stand, covered, 10 minutes. Place a small saucepan coated with cooking spray over medium heat until hot. Add garlic, and saut 2 minutes. Add 1/4 tsp. salt, oregano, cilantro, fennel seeds, pepper, and tomato sauce; reduce heat, and simmer, uncovered, 20 minutes or until mixture is thick, stirring occasionally. Spread sauce over pizza crust; sprinkle with cheese. Bake at 450F for 10 minutes or until cheese is melted and crust is golden. Remove pizza to cutting board; cut into wedges.

Yield: 6 servings
Calories: 221
Fat: 5.8g
Fiber: 1.4g

Vegetable Whole Wheat Pizza

Vegetable Whole Wheat Pizza

Dough:
1 cup warm water
1 tsp. honey
1 package dry yeast
1 1/4 cups whole wheat flour
1 1/4 cups all-purpose flour, plus more for kneading and forming dough
1 tsp. dried oregano
1 tsp. crushed red pepper flakes
1 tsp. salt
Vegetable Spray, for bowl
Cornmeal, for pan
Topping:
1 T. olive oil
1/4 to 1/2 cup white wine
2 large red onion, chopped
4 cups packed fresh spinach leaves, washed well
1 T. chopped fresh tarragon leaves
Salt and freshly ground black pepper
3 fresh tomatoes, sliced
3/4 cup chopped mushrooms
1 yellow bell pepper, chopped
1/2 cup grated part-skim mozzarella
1/4 tsp. crushed red pepper flakes
1 1/2 tsp. garlic salt

Preheat the oven to 450 degrees F. To make the dough: In a small bowl, combine water, honey, and yeast. Let stand until foamy, about 10 minutes. In a large mixing bowl, combine the flours, oregano, crushed red pepper and salt. Add the yeast mixture and stir until a soft dough forms. Turn the dough out onto a floured surface and knead until smooth, adding flour as needed if dough is sticky, about 10 minutes. Clean the bowl and coat it with vegetable spray. Form the dough into a ball, put it in the bowl and cover with a kitchen towel. Let rise in a warm place until doubled in size, about 1 hour. Meanwhile, to make the topping: Heat the olive oil and 1/4 cup wine in a large nonstick skillet over medium-high heat. Add the onion and cook until softened, adding more wine, if needed, 3 to 4 minutes. Add the spinach and cook until just wilted, about 3 minutes more. Stir in tarragon and season with salt and pepper, to taste. Set aside. Punch the dough down and let rest for 10 minutes. Sprinkle a large baking sheet with cornmeal. On a lightly floured surface, stretch the dough into a 12-inch circle, rolling the edge over slightly and pinching it together to form a thick rim. Place the dough on the baking sheet. Arrange the tomato slices over the crust and top with the spinach mixture. Scatter the mushrooms and bell pepper over the top, then sprinkle with the cheese and crushed red pepper. Bake until crust is golden brown, about 35 minutes. Sprinkle with garlic salt, cut into wedges and serve immediately.

Yield: 8 servings
Calories: 216
Fat: 4g
Fiber: 5g

Mushroom-Lover’s Pizza

Mushroom-Lover’s Pizza

1 (10-ounce) can refrigerated pizza crust dough (or supply your own)
1 T. cornmeal
1-1/4 cups sliced oyster mushroom caps (about 3.75 oz.)
1-1/4 cups sliced cremini mushrooms
1/4 cup thinly sliced shallots
1 tsp. dried Italian seasoning
1/4 tsp. pepper
1/4 cup grated fresh Parmesan cheese
1/4 cup (1 ounce) shredded fontina or Swiss cheese

Preheat oven to 500 degrees.Roll dough into a 13 x 9-inch rectangle; place on a baking sheet sprinkled with cornmeal. Arrange sliced mushrooms and shallots over dough. Sprinkle with Italian seasoning and pepper; top with cheeses. Bake at 500 degrees for 10 minutes or until crust is golden brown.

Yield: 6 servings
Calories: 160
Fat: 4.5g
Fiber: 0.6g

Notes: If you take the time to saut the mushrooms before they go on the pizza, the texture may be more pleasing and the flavors intensified. Also, with no sauce, this is dryer than your traditional pizza hut slice. Plain tomato sauce with a little italian seasoning stirred in could be used to add some moisture without many calories and no fat. Also tasty, but changing the calories/fat is some chopped garlic mixed in olive oil brushed over the surface of the dough.

Mushroom-Lover’s Pizza

Mushroom-Lover’s Pizza

1 (10-ounce) can refrigerated pizza crust dough (or supply your own)
1 T. cornmeal
1-1/4 cups sliced oyster mushroom caps (about 3.75 oz.)
1-1/4 cups sliced cremini mushrooms
1/4 cup thinly sliced shallots
1 tsp. dried Italian seasoning
1/4 tsp. pepper
1/4 cup grated fresh Parmesan cheese
1/4 cup (1 ounce) shredded fontina or Swiss cheese

Preheat oven to 500 degrees.Roll dough into a 13 x 9-inch rectangle; place on a baking sheet sprinkled with cornmeal. Arrange sliced mushrooms and shallots over dough. Sprinkle with Italian seasoning and pepper; top with cheeses. Bake at 500 degrees for 10 minutes or until crust is golden brown.

Yield: 6 servings
Calories: 160
Fat: 4.5g
Fiber: 0.6g

Notes: If you take the time to sauté the mushrooms before they go on the pizza, the texture may be more pleasing and the flavors intensified. Also, with no sauce, this is dryer than your traditional pizza hut slice. Plain tomato sauce with a little italian seasoning stirred in could be used to add some moisture without many calories and no fat. Also tasty, but changing the calories/fat is some chopped garlic mixed in olive oil brushed over the surface of the dough.

Spinach & Mushroom Enchiladas

Spinach & Mushroom Enchiladas

for the sauce:
2 (10-ounce) cans tomatoes with chiles
1 small onion, chopped
1 garlic clove, minced
2 tsp. ground cumin
2 T. chopped cilantro leaves
1 T. chopped oregano leaves
Kosher salt
Freshly ground black pepper

For the enchiladas:
1 large red onion, diced
1 garlic clove, minced
1/2 lb. portobello mushrooms, cleaned and cut into 1/2-inch pieces
1(10-ounce) box frozen chopped spinach, thawed and squeezed to remove excess water
1/2 C. skim milk
1 T. cornstarch
1 1/2 tsp. ground cumin
1 T. minced chipotle in adobo (optional)
1 lime, juiced
4 (6-inch) low-fat corn tortillas
1/4 C. queso blanco (crumbly white mexican cheese)

For the sauce: Combine all of the sauce ingredients in a saucepan. Bring to a simmer and cook until all of the vegetables are tender, about 15 minutes. If desired, you can puree with an immersion blender or an immersion blender for a smooth consistency. Season to taste with salt and pepper. Thin with water, if necessary. While the sauce is simmering, make the filling. For the filling: Heat a 12-inch nonstick sauté pan over medium heat. Add the onions and garlic and cook until the onions are translucent, about 4 minutes. Add the mushrooms and cook until they have released most of their liquid, about 6 minutes. Add a few T. of water if the mushrooms get too dry. Add the spinach and cook until it is heated through. Combine the milk and the cornstarch to make a slurry. Add the milk mixture and bring to a simmer. Once the mixture comes to a simmer, the cornstarch will thicken the liquid. Cook for 1 minute. Add the cumin, chipotle, and lime juice and mix well. Remove from the heat and season, to taste, with salt and pepper. Cool slightly. Preheat the oven to 375 degrees F. Wrap the tortillas in a wet paper towel and microwave for 15 seconds to heat. Ladle 1/2 of the sauce into the bottom of a baking dish. Place a few T. of the filling on each tortilla and roll into a cylinder. Place, seam side down in the dish. Repeat with the remaining tortillas and filling. Top with the remaining sauce and the cheese. Bake, uncovered, until heated through and bubbly, about 25 to 30 minutes.

Yield: 4 servings
Serving Size: 1 Enchilada with sauce

Calories 203
Fat: 3.4g
Fiber: 6.7g

Vegetable Strudel

Vegetable Strudel

5 C. fresh spinach leaves
2 medium red sweet peppers, cut into 1-inch strips
1 medium yellow summer squash, cut into 1-inch strips
2 carrots, shredded
1/2 C. sliced fresh mushrooms
4 green onions, sliced (1/2 C.)
1/4 C. oil-packed dried tomatoes, drained well and chopped
3 T. grated Parmesan cheese
1 T. snipped fresh oregano or 1/2 tsp. dried oregano
1/8 tsp. salt
1/8 tsp. black pepper
Dash ground red pepper
Butter-flavor nonstick spray coating
6 sheets frozen phyllo dough, thawed
2 T. fine dry bread crumbs

For filling, place the spinach in large colander; set aside. In a large saucepan cook sweet peppers, summer squash, carrots, mushrooms, and green onions in 4 C. boiling water for 2 to 3 minutes. Pour over spinach to drain; rinse immediately with cold water. Drain well, pressing out excess moisture. Transfer vegetables to a large bowl. Stir in the dried tomatoes, 2 T. of the Parmesan cheese, the oregano, salt, black pepper, and ground red pepper. Set filling aside. Spray a large baking sheet with nonstick coating. Place 1 sheet of phyllo on a dry kitchen towel. (Keep remaining sheets covered with plastic wrap to prevent drying out.) Spray with nonstick coating. Place another sheet on top; spray with nonstick coating. Sprinkle with half of the bread crumbs. Place 2 more sheets of phyllo on top, spraying each with non- stick coating. Sprinkle with remaining crumbs. Add remaining 2 sheets of phyllo, spraying each with nonstick coating. Spoon filling along 1 long side of phyllo stack about 1-1/2 inches from edges. Fold in the short sides over the filling. Starting from the long side with filling, roll up jelly-roll style. Place strudel, seam side down, on the prepared baking sheet. Spray top with nonstick coating. Using a sharp knife, score into 8 slices, cutting through the top layer only. Sprinkle with remaining Parmesan cheese. Bake in a 375 degree F. oven for 25 to 30 minutes or until the strudel is golden. Let stand for 10 minutes before serving. To serve, cut along scored lines into slices.

Yield: 4 Servings
Calories: 182
Fat: 5g
FIber: 4g

Chile Relleno Puff

Chile Relleno Puff

5 eggs
1/4 C. flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) mild green chiles, chopped
1/2 C. reduced fat mozzarella, shredded
1/4 C. reduced fat cheddar, shredded, for top

Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.

Yield: 4 servings
Calories: 232
Fat: 3g
FIber: 1g

Thai Noodles with Tofu and Snow Peas

Thai Noodles with Tofu and Snow Peas

1 package (15 oz.) extra firm tofu, drained, pressed and cut into 1/2-inch pieces*
1 package (9 oz.) fresh Asian-style noodles
4 oz. snow peas, trimmed and diagonally cut
1/4 cup chopped fresh cilantro

Marinade:
1/3 cup rice vinegar
1/4 cup honey
2 T. peanut butter
2 T. soy sauce
2 T. vegetable oil
1 T. sesame oil
2 cloves garlic, finely chopped
1/2 tsp. crushed red pepper
1/4 tsp. ground ginger

* To press tofu, slice the block into pieces 1/2″ wide. Lay flat and wrap in several paper towels and then place a cookie sheet on top of the slices. Weigh the cookie sheet down with something heavy, like a couple extra large cans of beans or tomatoes, or a heavy cast iron skillet. Allow to sit at least 2 hours. This pushes the flavorless storage liquid out of the tofu so it can soak up your marinade. Once pressed, cut the slices into sticks, and then into the 1/2″ pieces needed for this recipe.

In a medium bowl, combine marinade ingredients. Add tofu; marinate 30 minutes. Cook noodles and snow peas in 3 quarts boiling water 1 to 2 minutes, or until peas are crisp-tender; drain. Rinse with cold water; drain. Place in a large bowl; add tofu and marinade. Toss gently to coat. Add cilantro; toss to coat.

Yield: 6 servings
Calories: 392
Fat: 17g
Fiber: 3 g

Spinach Soufflé Squares

Spinach Soufflé Squares

1 lb. Spinach, trimmed & chopped (or 1 10oz. pkg frozen spinach, thawed)
Pinch Nutmeg
Pinch Sugar
1 C. low fat Cottage Cheese
2 tsp. Flour
2 T. grated Parmesan Cheese
1 lg. Egg Yolk
pinch Black Pepper
pinch Cayenne Pepper
2 lg. Egg Whites

Preheat the oven to 400 degrees. Line the bottom of an 8 x 8 baking pan with wax paper or parchment paper and set aside. Wash the spinach and place in heavy 12″ skillet with just the water that clings to the leaves. Set over moderate heat and sprinkle with the nutmeg and sugar; cook uncovered, stirring occasionally, until the spinach is tender, about five mintues. Cool to room temperature. Place the cottage cheese in a food processor or blender and whirl 30 seconds. Add flour, parmesan cheese, egg yolk, and peppers and whirl 30 seconds more or until well blended. Transfer to a large bowl and mix in the cooled spinach. In a medium bowl, beat the egg whites until they hold stiff peaks. Mix about 1/4 cup of the egg whites into the spinach mixture to lighten it, then with a spatula, gently fold in the rest; be careful not to overmix, you want to keep the volume from the egg whites. Transfer the mixture to the baking dish, smoothing the top with the spatula. Bake, uncovered, for 20 minutes or until set and golden. Cool on a wire rack for five minutes, then invert onto a large platter.

Yield: 4 servings
Serving size: 1/4″ pan, 2×2 square

Calories: 92
Fat: 2g
Fiber: 3g

Tofu Piccata

Tofu Piccata

Two 12-oz. boxes firm tofu (regular or Lite), each cut crosswise into six slices
Marinade:
1 tsp. grated lemon zest
Juice of 1 lemon
1/2 C. dry white wine
1/3 C. mellow white miso
1 small garlic clove, minced
1 T. extra virgin olive oil

1/2 C. all-purpose flour
1 T. extra virgin olive oil
1 1/2 T. capers, rinsed and drained

Preheat the oven to 375· F. Cover a large baking sheet or shallow pan with foil. Coat the foil with cooking spray. Arrange the sliced tofu in one layer on a jelly roll pan or cookie sheet. Bake until the tofu has released several T. of water, and lightly resists being pressed with your finger in the center of a slice, instead of shattering, 20-25 minutes. This step can be done ahead. The firmed tofu can be cooled, covered, and refrigerated for 24 hours. For the marinade, combine the lemon zest and juice in a small saucepan with the wine, miso, garlic, and 1 T. of the olive oil. Add 1/4 C. water. Bring the marinade to a boil over high heat. Cook it for 1 minute. Place the tofu in a shallow baking dish just large enough to hold the slices in one layer. Pour the hot marinade over the tofu. Bake the tofu until the marinade has dried to a moist paste on top, 30 minutes. Cool the tofu in the pan, with the marinade. It will become firm enough to handle gently without breaking. Using a pancake turner, transfer the tofu to paper towels and pat it dry. If there is excess coating, scrap it off and mix it back into the marinade remaining in the pan. Sprinkle the flour to cover a dinner plate. Dredge the tofu slices in the flour, turning so it is coated on all sides. Heat the oil in a nonstick skillet over medium-high heat. Sauté the tofu until it is golden brown the bottom, about 2 minutes. Turn and brown on the other side, 1-2 minutes. Pour the reserved marinade into the skillet. Add the capers When the liquid boils, place 3 slices of tofu on each of 4 dinner plates. Spoon the sauce over them, dividing it evenly among the plates. Serve immediately.

Yield: 4 servings
Calories: 220
Fat: 7g
Fiber: 1g

Spicy Tofu Triangles

Spicy Tofu Triangles

1 12-oz. package extra-firm, tub-style tofu (fresh bean curd), chopped
1/2 C. finely chopped fresh shiitake or button mushrooms
1/3 C. thinly sliced green onions
1/4 C. finely chopped canned water chestnuts
2 T. bottled hoisin sauce
2 tsp. Oriental chili sauce with garlic
1 tsp. soy sauce
48 wonton wrappers
Nonstick cooking spray
Teriyaki sauce or prepared Chinese-style hot mustard (optional)

For filling, in a large bowl combine tofu, mushrooms, green onions, water chestnuts, hoisin sauce, chili sauce, and soy sauce. Spoon about 1 T. of the filling into the center of each wonton wrapper. Brush edges of wrapper with water. Fold one corner of wrapper to opposite corner to form a triangle; press edges to seal. Lightly coat large baking sheets with cooking spray. Place the wonton triangles on prepared baking sheets. Lightly coat the triangles with cooking spray. Bake in a 4000 oven about 10 minutes or until triangles are crisp and golden brown. Drain on paper towels. If desired, serve the hot triangles with teriyaki sauce.

Yield: 48 Triangles
Calories: 32
Fat: 0g
Fiber: 0g

Shells With Black Bean Sauce

Shells With Black Bean Sauce

1 green bell pepper; chopped
1 onion; chopped
1 clove garlic; minced
1/2 tsp. dried oregano
1/2 tsp. ground cumin
1 tsp. olive oil
2 can tomato sauce; low-sodium; 8oz each
1 can black beans; (15oz) rinsed and drained
1 dash hot-pepper sauce (to taste)
8 oz. shell pasta; cooked
1/2 C. shredded nonfat cheddar cheese

Sauté peppers, onions, garlic, oregano and cumin in olive oil over medium heat under tender, about 1-3 minutes. Add tomato sauce, beans and hot-pepper sauce. Bring to a boil; reduce heat; cook for 10 minute. Top with pasta. Top with cheese.

Yield: 6 servings
Calories: 309
Fat: 2g
Fiber: 8g

Stir-Fried Vegetables in Black Bean Sauce

Stir-Fried Vegetables in Black Bean Sauce

1 T. vegetable oil
2 carrots, peeled and cut into strips
1 C. cauliflower florets
1 garlic clove, peeled and minced
1 tsp. peeled and minced fresh ginger
1 pound zucchini, halved lengthwise and cut into strips
1 red bell pepper, seeded, deribbed and cut into strips
2 tsp. black bean sauce
2 tsp. low-sodium soy sauce
1 T. dry Sherry
2 tsp. cornstarch dissolved in 2 T. water or chicken stock

In a large, deep nonstick frying pan or wok over medium-high heat, warm the vegetable oil, swirling it around in the pan. When it is hot, add the carrots, cauliflower, garlic and ginger and cook, tossing occasionally, until coated with the oil and lightly glazed, about 1 1/2 minutes. Add the zucchini, bell pepper and bean sauce and continue to cook, stirring constantly, until all the vegetables are beginning to soften, 3 to 4 minutes. Add the soy sauce, Sherry, and cornstarch mixture, stir to mix well and cook, stirring, until slightly thickened, 1 minute longer. To serve, transfer to a serving bowl.

Yield: 4 servings
Calories: 89
Fat: 4g
Fiber: 3g

Greek-Style Spaghetti Squash

Greek-Style Spaghetti Squash

3 T. red wine vinegar
2 tsp. extra-virgin olive oil
1 tsp. dried oregano
1/4 tsp. black pepper
2 garlic cloves, minced
3 C. cooked spaghetti squash
2 C. chopped tomato
1 C. diced cucumber
1/2 C. (2 oz.) crumbled feta cheese
1/4 C. diced green bell pepper
1/4 C. diced red onion
2 T. chopped pitted kalamata olives
1 (15.5-oz.) can chickpeas (garbanzo beans), drained

Combine first 6 ingredients in a bowl; stir well with a whisk. Combine squash and remaining ingredients in a large bowl. Add vinegar mixture; toss well. Cover and chill.

Yield: 8 servings
Servign Size: 1 cup

Calories: 125
Fat: 4.1g
Fiber: 3.1g

Savory Tomato Tart

Savory Tomato Tart

1 T. extra virgin olive oil
1 lg. onion, sliced as thin as possible (2 c.)
Pastry for 9″ pie crust
4 oz. goat cheese, crumbled (1 c.)
2 tsp. coarsely chopped fresh thyme or 1/2 tsp. dried
3 med. tomatoes, cut into 1/4″ thick slices

Preheat oven to 450 degrees. In a skillet, heat oil over medium high heat. Add onion and cook, stirring often, until golden brown. Remove from heat. Lay pastry dough flat on an ungreased baking sheet. Spread onion evenly on top, leaving a 1″ border. Dot with goat cheese, sprinkle with thyme and some pepper. Place tomato slices on top overlapping slightly. Sprinkle with salt and pepper. Fold pastry over topping crimping the edges. Bake until crust is golden, 18 to 20 min.

Yield: 8 servings
Calories: 163
Fat: 9g
Fiber: 3g

Seven Onion Tart

Seven Onion Tart

2 T. plus 2 tsp. Olive oil
4 Cloves Garlic, chopped
1/2 C. Sliced Green Onions
1 C. Shopped Shallots
2 1/4 C. Sliced Red Onion
2 1/4 C. Sliced Brown Onion
1 3/4 C. Cottage Cheese
4oz. Feta Cheese
1 tsp. Oregano
2 C. Leeks, sliced (white only)
1 1/2 C. Sifted Flour
1 T. Baking Poder
2 T. Finely chopped Chives
1/4 tsp. Salt
1/3 C. Butter, wrapped in plastic and frozen
1/2 C. Evaporated Milk
1 C. Shredded Mozzarella

Heat olive oil in large non-stick skillet and sauté garlic, green onion, shallot, red onion, and brown onion over medium low heat about 30 minutes, stirring frequently. While onions are cooking, combine cottage and feta cheese and 1/2 tsp. Oregano in food processor and whirl until smooth. Wash leeks carefully and steam until tender. Drain on paper towels. Preheat oven to 425. To make crust combine flour, baking powder, chives, remaining oregano and salt in medium bowl. Grate frozen butter into flour mixture. Use a pastry blender to mix until the flour is the constancy of oatmeal. Make a well and pour in all milk at once. Mix dough with knife. It will be moist. Knead dough on lightly floured surface 8 to 10 times. Press dough into 10-12” pie plate. Cover with half the mozzarella. Pour in half the cottage/Feta mixture and remaining mozzarella. Spread cooked onions in the pie pan next. Cover with remaining cheese mixture. Arrange drained leeks over cheese. Bake 20-25 minutes or until crust is golden brown. Let stand 15 minutes before slicing.

Lasagna Spinach Spirals

Lasagna Spinach Spirals

12 pieces lasagne, uncooked
1/2 T. Olive oil
1 small onion, finely chopped
2 10 oz. packages frozen chopped spinach, drained well
15 oz. lowfat ricotta cheese
1/2 C. freshly grated parmesan cheese
1 egg, lightly beaten
1/2 tsp. thyme
1 dash ground nutmeg
30 oz. meatless spaghetti sauce
4 oz. lowfat mozzarella cheese, shredded, (optional)

Drain spinach well, squeezing out excess juice. Prepare lasagna according to package directions. Rinse and drain. Place vegetable oil in a medium-sized nonstick skillet and heat over medium-high heat. Add onion and sauté until tender. Mix in spinach. Set aside and cool slightly. In a large mixing bowl, combine spinach mixture, ricotta and Parmesan cheese, egg and spices. Spread spinach mixture equally on lasagna and roll up each piece jelly-roll style. Place half of the spaghetti sauce in a 13-by-9-by-2-inch baking dish. Place pasta spinach spirals, seam side down, in dish. Top with remaining spaghetti sauce and mozzarella cheese, if desired. Bake, uncovered, in a 350 degree oven until heated, about 25 minutes.

Acorn Squash with White Beans & Sage

Acorn Squash with White Beans & Sage

1 T. olive oil
1 jumbo onion (1 pound), cut into 1/4-inch dice
1 medium carrot, cut into 1/4-inch dice
2 garlic cloves, crushed with garlic press
1 can (15 to 19 oz.) white kidney beans (cannellini), rinsed and drained
3/4 cup vegetable broth
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
3 tsp. chopped fresh sage leaves
2 small acorn squashes (about 12 oz. each)
1 medium tomato, cut into 1/4-inch dice
Fresh sage sprigs for garnish
Grated Parmesan cheese (optional)

In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add onion, carrot, and garlic, and cook 15 minutes or until vegetables are tender and golden, stirring occasionally. Add beans, broth, salt, pepper, and 2 tsp. chopped sage; heat to boiling. Cover skillet and keep warm. Meanwhile, cut each squash lengthwise in half and remove seeds and strings. Place squash halves in 3-quart microwave-safe baking dish. Cover and cook in microwave oven on High 6 to 8 minutes or until squash is fork-tender.* Place squash halves, cut side up, on platter. Fill each half with one-fourth of bean mixture; sprinkle with diced tomato and remaining 1 tsp. chopped sage. Garnish with sage sprigs. Serve with Parmesan if you like.

Eggplant Marinara and Pierogies

Eggplant Marinara and Pierogies

2 dozen jalapeño or potato and cheddar pierogies
1 large eggplant, diced and debittered*
1 small onion, finely chopped
1/2 C. fine dry French bread crumbs
1 T. olive oil
2 C. low sodium spaghetti sauce
1 T. grated Parrmesan cheese
2 C. non-fat sour cream

Dice the eggplant, sprinkle with a bit of salt, cover and set aside for about 15 minutes. Wipe the extracted juices off the eggplant. Preheat oven to 350 degrees. Place frozen pierogies in bottom of a flat baking dish. Sprinkle with half of the onion. In a skillet, sauté the eggplant in olive oil for 5 minutes. Add the remaining onion and spaghetti sauce. Continue to simmer eggplant in sauce for 5 minutes. Spoon eggplant over pierogies. Combine sour cream, Parmesan cheese and pepper. Pour over eggplant and cover with crumbs. Bake for 20 minutes until bubbling and brown.

Yield: 8 servings
Calories: 322
Fat: 8g
Fiber: 4g

Tofu & Vegetable Stir-Fry

Tofu & Vegetable Stir-Fry

1 C. jasmine rice
4 tsp. vegetable oil
1 package (16 oz.) extra-firm tofu, patted dry and cut into 1- by 1/2-inch pieces
2 T. reduced-sodium soy sauce
8 oz. (half 16-oz. bag) broccoli flowerets
1 medium red pepper, cut into 1/2-inch pieces
2 T. Asian fish sauce
2 T. grated, peeled fresh ginger
1 T. brown sugar
1 T. cornstarch
1 large garlic clove, crushed with garlic press
1 bag (10 oz.) shredded carrots
3 T. fresh lime juice

Prepare jasmine rice as label directs; keep warm. Meanwhile, in nonstick 12-inch skillet, heat 2 tsp. vegetable oil over medium-high heat until hot. Add tofu and 1 T. soy sauce, and cook 5 minutes or until heated through and golden, gently stirring frequently. Transfer tofu to plate; set aside. In same skillet, heat remaining 2 tsp. vegetable oil. Add broccoli and red pepper, and cook, covered, about 6 minutes or until vegetables are tender-crisp, stirring occasionally. In 2-C. glass measuring C., mix 1 C. water with fish sauce, ginger, brown sugar, cornstarch, garlic, and remaining 1 T. soy sauce. Return tofu to skillet and add carrots. Stir soy-sauce mixture and add to skillet; heat to boiling. Boil 1 minute, gently stirring. Stir in lime juice. Serve over rice.

4 servings
425 calorie
11 g total fat
6 g fiber

Roasted Garlic & Rosemary Soufflé

Roasted Garlic & Rosemary Soufflé

1 whole garlic head
Cooking spray
1 T. dry breadcrumbs
1/4 cup all-purpose flour
1/4 tsp. salt
1 cup fat-free milk
1/3 cup (about 1-1/2 oz.) grated fresh Parmesan cheese
1/2 tsp. dried rosemary, crushed
2 large egg yolks, lightly beaten
4 large egg whites
1/2 tsp. cream of tartar

Preheat oven to 350`. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350` for 1 hour; cool 10 minutes. Separate cloves, and squeeze to extract the garlic pulp. Discard the skins. Coat a 1-quart soufflé dish with cooking spray; sprinkle bottom of dish with breadcrumbs. Lightly spoon the flour into a dry measuring cup, and level with a knife. Spoon the flour and salt into a large saucepan, and gradually add milk, stirring with a whisk. Cook milk mixture over medium heat until thick (about 6 minutes), stirring constantly. Remove from heat. Stir in the garlic pulp, cheese, rosemary, and egg yolks.Beat egg whites and cream of tartar at high speed of a mixer until soft peaks form. Gently fold one-fourth of the egg white mixture into garlic mixture; gently fold in the remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350` for 50 minutes or until puffy and set.

Yield: 6 servings

Calories: 111
Fat: 3.7g
Fiber: 0.4g