Kristen's Recipes

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

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

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

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

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

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

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

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

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

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

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.

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.

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

8 6” fat free corn Tortillas 1 C. Part Skim Ricotta Cheese
2 Green Onions, chopped
1/2 tsp. Ground Coriander
¾ tsp. Ground Cumin
1/2 tsp. Chili Powder
1/2 tsp. Cayenne Pepper
2 tsp. Lemon Juice
1 C. Part Skim Mozzarella, shredded

Preheat oven to 350 degrees. Wrap tortillas in foil and heat in the oven for 10 minutes or until warm, soft, and pliable. Remove from oven and set aside; raise oven temperature to 375. In small bowl mix all remaining ingredients except mozzarella. To assemble the enchiladas, spread 2 T. of the ricotta mixture in the center of a tortilla and fold one side over the filling. Fill remaining tortillas. Gently transfer to a lightly greased 9×9 pan, making two slightly overlapped rows. Cover with aluminum foil and bake 20 minutes. Uncover and sprinkle with the mozzarella, and bake an additional five minutes, or until cheese melts.

Test your springform pan with water for leakage before getting started. If it leaks, tightly wrap the bottom and halfway up the side of the pan with two layers of foil before filling it.

1 medium onion, finely chopped
2 tsp. unsalted butter
20 oz baby spinach, coarsely chopped
2 T. water
4 large eggs, lightly beaten
2 cups skim (fat-free) milk
1 cup finely grated Parmigiano-Reggiano (1 1/2 oz)
1/2 tsp. salt
1/4 tsp. black pepper
3/4 tsp. freshly grated nutmeg
Accompaniment: frico

Cook onion in butter, covered, in a 6- to 8-quart heavy pot over moderately low heat, stirring occasionally, until softened, about 10 minutes. Add spinach and water and cook, covered, over moderately high heat, stirring occasionally, until just wilted, about 4 minutes. Drain in a large sieve set over a bowl, pressing on spinach. (Discard liquid.) Preheat oven to 350°F. Lightly oil springform pan. Whisk together eggs, milk, cheese, salt, pepper, and nutmeg in a large bowl, then stir in spinach. Spoon into springform pan, spreading evenly, and bake until custard is set and no longer wet in center, 50 to 55 minutes. Cool 10 minutes in pan on a rack, then run a sharp knife around edge to loosen and remove side of pan. Cut into 8 wedges and serve warm or at room temperature. You can top the spinach parmesan custard with some broken-up frico for added crunch or simply enjoy them on the side.

1/8 147 calories

Parmesan Crisps (Frico)

1 (3-oz) piece Parmigiano-Reggiano
1 T. all-purpose flour
1/4 tsp. black pepper

Special equipment: a nonstick bakeware liner such as a Silpat pad
Preheat oven to 375°F. Using largest holes on a 4-sided grater, coarsely shred enough cheese to measure 1 cup. Line a large baking sheet with nonstick liner. Stir together cheese, flour, and pepper. Arrange T. of cheese 4 inches apart on liner, stirring cheese in bowl between T. to keep flour evenly distributed. Flatten each mound slightly with a metal spatula to form a 3-inch round. Bake frico in middle of oven until golden, about 10 minutes. Cool 2 minutes on sheet on a rack, then carefully transfer each crisp (they are very delicate) with metal spatula to rack to cool completely. Cooks’ note: Crisps can be made 3 days ahead and kept, layered between wax paper, in an airtight container at room temperature.

Makes 12 crisps Each (1 1/2-frico) serving about 32 calories and 2 grams fat

Stretch 1/4 pound fresh pizza dough into a 6-8 inch circle. On one half of the dough, spread to within 1/2 inch of the edge 1/2 cup pizza or marinara sauce, 1/4 cup sliced mushrooms, and 1/2 cup frozen spinach, defrosted and with the moisture squeezed out. Mix 1/4 cup part skim ricotta cheese with 2 T. of part skim mozzarella cheese. Dot the top of the spinach with the cheese mixture. Fold dough over to enclose filling and crimp edges. Spray a baking sheet with vegetable oil spray or line with parchment paper and sprinkle on cornmeal. Bake calzone in 400 degree preheated oven for 20-30 minutes until golden brown.

Cooking spray
1/2 cup dry breadcrumbs
10 oz. baby spinach (about 8 cups)
1/3 cup all-purpose flour
1/2 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. ground red pepper
1/8 tsp. freshly ground black pepper
1-1/4 cups low-fat milk
1 large egg yolk, lightly beaten
1/2 cup (2 oz.) crumbled feta cheese
2 tsp. chopped fresh dill
6 large egg whites
Dash of cream of tartar

Preheat oven to 350 degrees. Coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish. Cook spinach in boiling water 15 seconds or until wilted, and drain in a sieve, pressing until barely moist. Finely chop; place in a large bowl. Lightly spoon flour into a dry measuring cup; level with a knife. Place the flour, salt, ground nutmeg, ground red pepper, and black pepper in a medium saucepan. Gradually add milk, stirring with a whisk until blended. Bring to a boil over medium heat, stirring constantly. Cook 1 minute or until thick. Gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk, and add to remaining hot milk mixture, stirring constantly. Cook 30 seconds, and remove from heat. Stir in spinach, cheese, and dill. Cool slightly. Place egg whites and cream of tartar in a large bowl, and beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into spinach mixture; gently fold in remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350 degrees for 45 minutes or until puffed, golden, and set. Serve immediately.

Yield: 6 servings. Calories 143

4 C. Cooked Rigatoni Pasta
2 T. All-Purpose Flour
2 1/4 C. Skim Milk
1 tsp chili powder
1/2 tsp. black pepper
1 T. garlic powder
1 pkg. frozen spinach, thawed & drained
1/2 C. grated light cheddar cheese
1/4 C. Parmesan cheese

Add all ingredients except rigatoni in a saucepan. Cook at medium heat until cheddar cheese is melted. Pour over pasta and toss to combine

1 (10 oz) pkg frozen chopped spinach
Olive oil flavored cooking spray
2 tsp. olive oil
2/3 C. finely chopped onion
2 cloves garlic, minced
1 (15 oz) carton light ricotta cheese (or half yogurt cheese)
1/2 C. parmesan cheese, divided
2 egg whites
1/4 tsp dried crushed red pepper
1/8 tsp. ground nutmeg (omit if desired)
8 manicotti shells*
2 C. fat free spaghetti sauce

Cook spinach according to package directions. Drain well, and press gently between paper towels to remove excess moisture. Set spinach aside. Coat a medium saucepan with cooking spray; add oil. Place over medium high heat until hot. Add onion and garlic; sauté 8 minutes. transfer onion mixture to a bowl. Add spinach, ricotta cheese, 1/4 C. parmesan cheese, egg whites, crushed red pepper, and nutmeg; stir well. Cook manicotti shells according to package directions, omitting salt and oil; drain well. Stuff spinach mixture evenly into cooked shells. Spread 1/2 C. spaghetti sauce over bottom of a 9×13 inch pan. Place filled shells over sauce. Pour remaining spaghetti sauce over shells. Cover and bake at 375 for 30 minutes or until thoroughly heated. Sprinkle with remaining 1/4 C. parmesan cheese. *Fill uncooked manicotti shells and add a little water to the sauce. They will be easier to fill, and the final texture will be al dente.

1 T. olive oil
1/2 cup chopped onion
4 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 cup chopped eggplant
1 can (28 oz.) unsalted diced tomatoes (drain tomatoes and reserve 1 1/2 cups juice)
6 Kalamata olives, pitted and coarsely chopped
2 T. capers, drained
12 oz. penne or other pasta, uncooked
3 T. freshly grated Parmesan cheese

In large heavy skillet, heat olive oil. Add onion, garlic, red pepper flakes and eggplant. Sauté until garlic is golden brown, stirring occasionally, about 5 minutes. Add drained, diced tomatoes. Cover and simmer until mixture is slightly thickened, stirring occasionally, about 15 minutes. Stir in the reserved tomato juice, olives and capers. Remove sauce from heat. (Sauce can be prepared a day ahead. Cover and refrigerate). Cook pasta according to package directions; drain. Add sauce to pasta and toss. Place freshly grated Parmesan cheese on the side.

Yield: 5 servings
Serving Size: 2 cups

Calories: 330
Fat: 3g
Fiber: 5g

Preheat oven to 375 degrees F. Lightly brush with vegetable oil a 9-inch heat-proof glass pie dish. From a 14-oz. can of roasted whole green chilies (or 2, 7-oz. cans) chop 2 chilies. Combine with 1 C. diced fresh tomatoes, 1/2 C. chopped green onions, and large pinch cayenne pepper. In a large bowl whisk 7 egg whites, 2/3 C. nonfat yogurt, 1/2 tsp. ground cumin, 1/8 tsp. black pepper, and 1/4 tsp. garlic powder. Slit remaining chilies lengthwise; open flat; arrange 4 over base and sides of pie dish. Spoon 1/2 tomato mixture over chilies. Sprinkle with 1/3 C. grated low sodium, low-fat cheddar cheese, and pour over 2/3 C. egg mixture. For final layer repeat: remaining chilies, tomato mix, another 1/3 C. grated low-sodium, low-fat cheddar cheese, and egg mix. Bake 25-30 minutes or until lightly browned, puffed, and set at center. Let sit 10 minutes; serve.

Note: I don’t like runny eggs, and had to cook this about 45 minutes to have it be as fully set as I preferred it. Also, the tomatoes and chilies release a LOT of liquid, and if you don’t let your slice drain a bit first, its gonna leak out all over your plate, soaking whatever else is there. I took out a wedge, then tilted the pan and let it rest on a wadded kitchen towel to drain towards the missing wedge spot, and probably poured out nearly half cup. If you dried the chilies between some paper towels and seeded the tomatoes before assembling the pie, it would probably be less watery (the dish itself wasn’t runny or watery, it just releases a lot of liquid to the pan). 1/8 of the pie pan only has 85 calories (using Kraft Naturally Reduced Fat Cheddar), so this makes an excellent low-calorie lunch, or even a light dinner with a breadstick and a hearty salad. It is a little high in sodium, however, because of the canned chilies. It has a good portion of calcium, vitamin C and vitamin A though. I think next time I might chop some baby spinach and mix that in with the tomato layer for more vitamins, fiber, and flavor.