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Category: Meat Free

Portabello Penne

Portabello Penne

8 oz. dried uncooked penne pasta
3 T. margarine
2 tsp. minced garlic
12 oz. sliced Portobello mushrooms
1/2 C. white wine (or substitute with broth)
1/4 tsp. pepper
1/4 C. chives

Cook pasta, drain and keep warm. In non-stick skillet heat 1/2 of margarine and add garlic and mushrooms. Cook until browned. Place pasta in dish and top with mushrooms. In the same skillet add wine, and bring to a light boil while scraping pan. Add remaining margarine and pepper. Pour sauce over pasta and mushrooms and sprinkle with chives.

Mushroom Ravioli with Lemon-Caper Mayonnaise

Mushroom Ravioli with Lemon-Caper Mayonnaise

Mayonnaise:

3/4 cup low-fat mayonnaise
2 T. fresh lemon juice
2 tsp. capers
2 tsp. anchovy paste or
4 anchovy fillets, mashed

Ravioli:

4 cups sliced shiitake mushroom caps (about 1 pound)
4 cups sliced button mushrooms (about 1 pound)
Cooking spray
1/2 cup finely chopped shallots
1 1/2 tsp. chopped fresh thyme leaves
3 garlic cloves, minced
1/3 cup dry sherry
2 T. grated fresh Parmesan cheese
1/2 tsp. salt
1/8 tsp. black pepper
1/4 cup fat-free sour cream
Cooking spray
48 wonton wrappers

To prepare mayonnaise, combine first 4 ingredients, stirring until smooth; cover and chill. To prepare ravioli, place shiitake mushrooms in a food processor; pulse 6 times or until finely chopped. Remove from processor. Place button mushrooms in food processor; pulse 10 times or until finely chopped. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, shallots, thyme, and garlic; sauté 15 minutes or until tender. Add sherry; bring to a boil. Cook 8 minutes or until liquid almost evaporates. Remove from heat; stir in Parmesan, salt, and pepper. Place mushroom mixture in a bowl; let stand 10 minutes. Stir in sour cream. Preheat oven to 425 degrees. Coat 2 baking sheets with cooking spray. Working with 1 wonton wrapper at a time (cover remaining wrappers to prevent drying), spoon 2 tsp. mushroom mixture into center of wrapper. Moisten edges of wrapper with water; bring 2 opposite corners together. Press edges with a fork to seal, forming a triangle. Place ravioli in a single layer on prepared baking sheets; spray tops lightly with cooking spray. Bake at 425 degrees for 14 minutes or until golden brown, turning once. Serve with mayonnaise. Mushroom types can be varied.

Yield: 16 servings
Serving size: 3 ravioli and about 1 T. mayonnaise

Calories: 136
Fat: 4g
FIber: 1g

Lasagna Primavera

Lasagna Primavera

2 cups carrots, shredded
2 cups yellow squash, shredded
2 cups zucchini, shredded
2 cups plain yogurt cheese
1 tsp. each oregano and basil
1/2 tsp. thyme
1/2 tsp. pepper
2 eggs
2 cups mozzarella cheese shredded
12 lasagna noodles, cooked
32oz. jar Spaghetti Sauce (Or make your own)

Using a yogurt cheese maker or layered cheese cloth, strain the whey from 1 quart of yogurt overnight to make yogurt cheese. Preheat oven to 375oF. Using a large mixing bowl, fold the vegetables, 1 cup mozzarella cheese, herbs, pepper and eggs into the yogurt cheese. In a 9″x13″ pan place a couple of T. of sauce on bottom, spreading evenly. Place a layer of noodles in the pan, top with half of the vegetable filling, then half of the sauce. Repeat for the second layer. Finish with the remaining noodles and cheese. Bake covered with foil for 1 hour. Remove foil for the last 10 minutes for cheese to brown.

Four Cheese Stuffed Shells

Four Cheese Stuffed Shells

1/2 lb. Jumbo Shell Pasta (20 Shells)
6oz. 1% Cottage Cheese
7 1/2 oz. Ricotta Cheese
1/2 C. Shredded Asiago Cheese
3/4 C. Grated Parmesan Cheese
2 T. snipped fresh Chives
2 T. chopped Parsley
Pepper
1/2 10oz. Package Frozen Spinach, thawed and drained
3 C. Smoky Marinara
1/2 C. shredded Mozzarella

Cook pasta according to package directions, omitting oil and salt. Drain and set aside. Preheat oven to 375. Coat a 13×9” baking dish with cooking spray and set aside. Place ricotta and cottage cheese in food processor and mix until smooth. Combine with Asiago and the next 6 ingredients. Spoon or pipe 1 T. mixture into each shell. Arrange shells seas sides up into prepared dish. Pour marinara over shells and sprinkle with mozzarella. Cover with foil and bake for about 30 minutes and fully heated. You can easily vary the filling by using different cheeses or herbs.

Serving = 2 stuffed shells and 1/2 C. sauce =

Calories: 470
Fatt: 16g
Fiber: 5g

Feta and Cannellini Pasta

Feta and Cannellini Pasta

29 oz. canned tomatoes – diced
19 oz. cannellini beans – rinsed and drained
10 oz. fresh spinach – cleaned and chopped
4 C. pasta – cooked
1/2 C. feta cheese – crumbled
1/4 C. fresh basil – coarsely chopped
4 T. pine nuts – toasted (optional)

In a large nonstick skillet, cook tomatoes and beans over medium high heat. Bring to a boil then reduce heat. Simmer for 10 minutes. Add spinach; cook until it wilts (3 minutes). Distribute pasta among 4 plates. Top each pasta dish with sauce, feta cheese, basil, and pine nuts.

Eggplant and Tomato Pasta

Eggplant and Tomato Pasta

1 medium eggplant, peeled and cut into 1/2-inch cubes
Coarse grained salt
1 T. olive oil
3 cloves garlic, minced
1 (28-ounce) can peeled and crushed, or diced tomatoes
1 1/2 tsp. sugar, optional
Coarsely ground fresh black pepper
1/4 cup basil (about 10 leaves), torn
8 oz. bow tie pasta (farfalle), cooked al dente

Place eggplant in a colander and season generously with salt. Fill a 1-gallon plastic bag with water, seal tightly and place over eggplant to weigh down. Let stand for 40 minutes. Rinse the salt off the eggplant, and pat dry. (This step shouldn’t be skipped, even if you are on a reduced sodium diet. The eggplant will be too watery otherwise. If you are cutting back on salt for a medical condition, skip this recipe.) Place the olive oil in a large skillet over medium-high heat, add eggplant and cook, stirring often, until golden brown on all sides, about 20 minutes. Add garlic, tomatoes and their juice to the pan. Stir in the sugar and salt. Simmer until sauce has slightly thickened, about 15 to 20 minutes or longer depending on how juicy your tomatoes are. Taste and adjust seasonings. Add the basil and cook 1 minute more. Serve over pasta.

Chili Relleno Bake

Chili Relleno Bake

4 oz. lowfat cheddar cheese, cut in 1″ strips
4 whole green chilies, seeded
2 egg whites
1 egg
1/4 cup nonfat milk
2 T. whole wheat flour
1/4 cup salsa
2 T. tomato puree

Stuff cheese into chilies and place two each in individual nonstick sprayed baking dishes. Beat egg, milk and flour mixture and pour over chilies. Bake at 375 for 45 minutes and serve immediately with the following sauce. Combine your favorite salsa with tomato puree to taste, heat and serve on the side or spooned over the Chili Relleno.

2 Servings, 186 Calories per serving

Red Wine & Rosemary Marinara

Red Wine & Rosemary Marinara

1 T. olive oil
1 cup chopped onion
4 garlic cloves, minced
3/4 cup dry red wine
2 T. honey
2 tsp. dried basil
1 tsp. dried rosemary, crushed
1/2 tsp. salt
1/4 tsp. crushed red pepper
1 (28-ounce) can crushed tomatoes
1 (6-ounce) can no-salt-added tomato paste
5 cups hot cooked linguine (about 10 oz. uncooked pasta)

Use an equal measure of red grape juice or cranberry juice for the red wine, if you prefer.Heat oil in a large saucepan over medium heat. Add onion and garlic; sauté 3 minutes. Add wine and the next 7 ingredients (wine through tomato paste). Bring to a simmer; cook 20 minutes or until thick. Serve over linguine.

Yield: 5 servings
Serving size: 1 cup sauce and 1 cup pasta

Calories: 327
Fat: 4.1g
Fiber: 3.7g

Vegetable Quiche

Vegetable Quiche

1/2 C. water
1/4 C. sun-dried tomatoes
1/2 pound asparagus (about 2 C. chopped) or broccoli florets
1/2 medium onion, chopped
2 cloves garlic, sliced
2 T. olive oil
1 carrot cut in small cubes (about 1 C.)
5 mushrooms, sliced
1 T. chopped fresh basil, or 1 tsp. dried
1 T. chopped fresh parsley
1/8 tsp. chili flakes
1/8 tsp. freshly grated nutmeg
1 tsp. freshly ground black pepper
3 small red potatoes, washed and thinly sliced
1/2 C. grated reduced fat cheese
1/4 C. Skim milk
1/2 C. low-fat sour cream or Yogurt Cheese
1 1/2 C. Egg Beaters
1 medium tomato, sliced (seeds squeezed out)
3 T. freshly grated Parmesan cheese

Boil the water, pour over the sun-dried tomatoes, and allow to soak for about 15 minutes until they become soft and plump. Strain off any remaining liquid, and coarsely chop. Cut off about 1 inch of the coarse ends of the asparagus stalks and discard or save them for soup. Cut the remaining stalks into about 6 pieces or chop coarsely. If you are using broccoli, cut into florets. Blanch the asparagus by boiling it in a medium pot of water for 2 minutes or less. Asparagus should be bright green and firm to the bite. Drain, rinse the asparagus in cold water, and drain again in a colander. Sauté the onions and the garlic in the olive oil over low heat until the onions are transparent, approximately 10 minutes. Add the carrots, mushrooms, basil, parsley, chili flakes, nutmeg and pepper and continue to cook for 5 more minutes. Remove from the heat. Lightly grease the bottom and sides of a 9-inch pie pan. Line the bottom with the potato slices, overlapping them slightly. Whisk together the cheese, milk, sun-dried tomatoes, sour cream, and the eggs in a large bowl. Mix in the sautéed vegetables and the blanched asparagus, coating everything with the cheese, milk, and egg liquid, then pour into the potato-lined pie pan. Arrange the tomato slices on top and sprinkle with Parmesan cheese. Bake for 1 hour, covering after 45 minutes if top browns. Completely baked quiche should be very firm. Let cool 15 minutes before slicing and serving. Leftovers can be wrapped and kept in the refrigerator for up to 3 days.

Cilantro Pesto Pizza Topped with Portobellos and Red Onion

Cilantro Pesto Pizza Topped with Portobellos and Red Onion

Crust:
1 package dry yeast (about 2 1/4 tsp.)
1 tsp. sugar
1/2 C. warm water (100 to 110)
1 1/2 C. all-purpose flour, divided
1/4 tsp. kosher salt
Cooking spray
2 tsp. yellow cornmeal

Pesto:
2 C. fresh cilantro leaves
1 T. coarsely chopped walnuts
1 T. grated Parmigiano-Reggiano cheese
1 1/2 tsp. extra-virgin olive oil
1 1/2 tsp. water
1/2 tsp. kosher salt

Pizza:
4 1/2 C. coarsely chopped portobello mushrooms (about 10 oz.)
1 T. balsamic vinegar
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
3/4 C. thinly sliced red onion
3/4 C. (3 oz.) shredded fontina cheese

To prepare crust, dissolve yeast and sugar in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flour into dry measuring C., and level with a knife. Add 1 1/4 C. flour and 1/4 tsp. salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85), free from drafts, for 30 minutes or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch the dough down; cover and let rest 5 minutes. Roll dough into a 12-inch circle on a floured surface. Place dough on a 12-inch pizza pan or baking sheetsprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Cover and let rise 10 minutes or until puffy. Preheat oven to 450. To prepare pesto, place cilantro and next 5 ingredients (cilantro through 1/2 tsp. salt) in a food processor, and process until smooth, scraping sides of bowl occasionally. To prepare the pizza, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the mushrooms; cook 5 minutes or until moisture evaporates, stirring constantly. Add the vinegar, and cook until liquid evaporates. Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper. Spoon the mushroom mixture onto pizza crust. Drop pesto by tsp.fuls onto pizza crust. Top with onion, and sprinkle with fontina. Bake at 450 for 15 minutes or until the crust is lightly browned. Let stand for 5 minutes.

Yield: 6 servings
Serving size: 1 wedge

Calories: 233
Fat: 7.7g
Fiber: 3.3g

Fontina, Asparagus, and Leek Strata

Fontina, Asparagus, and Leek Strata

1 T. butter or stick margarine
5 C. (1-inch) sliced asparagus (about 1 1/2 lb.)
2 C. thinly sliced leeks (about 3 small)
1/2 C. water
3 T. chopped fresh parsley
2 tsp. minced fresh or 1/2 tsp. dried tarragon
1 tsp. grated lemon rind
1/4 tsp. salt
1/4 tsp. black pepper, divided
12 (1-oz.) thin slices firm white sandwich bread (day old works well)
Cooking spray
1 C. (4 oz.) shredded fontina cheese, divided
2 1/2 C. 1% low-fat milk
3 large eggs
1 large egg white
1 1/2 C. fresh breadcrumbs (about 3 slices)

Melt butter in a large nonstick skillet over medium-high heat; add asparagus, leeks, and water. Bring to a boil; cover, reduce heat, and simmer for 10 minutes or until tender, stirring occasionally. Stir in parsley, tarragon, lemon rind, salt, and 1/8 tsp. pepper. Arrange half of bread slices in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Top bread slices with half of asparagus mixture, and sprinkle with 1/2 C. cheese. Repeat procedure with the remaining bread, asparagus mixture, and 1/2 C. cheese. Combine 1/8 tsp. pepper, milk, eggs, and egg white, and stir with a whisk until well-blended. Pour the milk mixture over strata. Cover strata, and chill for 8 hours or overnight. Preheat oven to 400°. Uncover strata; sprinkle with breadcrumbs. Bake at 400° for 40 minutes or until set.

Yield: 6 servings
Calories: 411
Fat: 12.7g
Fiber: 4.6g

Sesame Tofu Stir-Fry over Rice

Sesame Tofu Stir-Fry over Rice

1 T. sesame seeds
1 T. black sesame seeds
1/2 tsp. salt, divided
1 (1-lb.) package firm or extrafirm tofu, drained and cut into 1-inch cubes
2 tsp. peanut oil
2 tsp. dark sesame oil
Cooking spray
4 C. thinly sliced shiitake mushroom caps (about 3/4 lb.)
3 C. (2-inch) slices asparagus (about 1 lb.)
1/4 C. thinly sliced green onions
1/2 C. fat-free, less-sodium chicken broth
2 T. hoisin sauce
1 1/2 T. low-sodium soy sauce
1 tsp. cornstarch
1 tsp. chili garlic sauce (such as Lee Kum Kee)
2 C. cooked long-grain brown rice

Combine sesame seeds and 1/4 tsp. salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 tsp. salt; toss gently to combine. Serve over rice.

Yield: 4 servings
Sserving size: 1/2 C. rice and 1 1/2 C. mushroom mixture

Calories: 423
Fat: 18g
Fiber: 8.5g

Veggie and Cheese-Topped Pierogies

Veggie and Cheese-Topped Pierogies

1/2 (16.9-oz.) pkg. frozen potato and onion-filled or potato and Cheddar cheese-filled pasta pierogies
1 (10-oz. pkg.) Green Giant® Frozen Broccoli, Cauliflower and Carrots in Cheese Flavored Sauce
1 (2.5-oz.) jar Green Giant® Sliced Mushrooms, drained

Cook pasta pierogies to desired doneness as directed on package. Drain. Meanwhile, cook vegetables in cheese flavored sauce as directed on package. Place cooked vegetables in serving bowl. Stir in mushrooms. Serve vegetable mixture over pasta pierogies.

Yield: 2 servings
Calories: 300
Fat: 6g
Fiber: 5g

Macaroni Au Gratin

Macaroni Au Gratin

8oz Penne
15 oz. ricotta cheese
1/2 tsp. onion powder
1 T. of mayo
2 tsp. of Worcestershire sauce/soy sauce
1 tsp. of mustard
1.5 tsp. of white pepper (black pepper is fine)
1 large egg
1/2 chicken bouillon cube
1/4 C. milk
salt to taste
6 oz. mozzarella cheese
3 oz. Parmesan cheese/cheddar cheese
1 small clove of garlic

Add the penne to 3 1/2 to 4 C. of salted boiling water. Cook the penne until al dente ( do not cook the pasta completely, the oven will cook it through). While the pasta is cooking preheat your oven to 400 degrees F. In a separate bowl or baking dish (I’m using a 1.5 quart baking dish) beat the egg then add in the milk, mustard, a pinch of salt, pepper, mashed bouillon cube, mashed and chopped garlic, onion powder, mozzarella and ricotta cheese. Mix, mix and mix. Set aside. Once the pasta is ready. Drain then toss into your mixing bowl/baking dish of mixed ingredients. Make sure each penne is coated. This is when you want to add to baking dish, if you haven’t already. Then sprinkle the parmesan cheese on top. Bake until the cheese is melted and slightly brown. Remove from oven immediately. Let rest a few minutes.

Black Bean Quesadillas with Corn Salsa

Black Bean Quesadillas with Corn Salsa

Quesadillas:
1 T. olive oil
1 1/2 tsp. bottled minced garlic
2 C. chopped plum tomatoes
1/2 C. chopped fresh cilantro
1 (15-oz.) can black beans, drained and rinsed
4 (8-inch) flour tortillas
Cooking spray
3/4 C. (3 oz.) preshredded Mexican blend cheese

Salsa:
1 C. frozen whole-kernel corn
1/2 C. chopped fresh cilantro
2 T. fresh lime juice
1/2 tsp. bottled minced garlic
1 red bell pepper, chopped

To prepare the quesadillas, preheat the broiler. Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomatoes, 1/2 C. cilantro, and beans; cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 C. bean mixture and 3 T. cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges. To prepare salsa, combine corn and remaining ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently. Serve with quesadillas.

Yield: 4 servings
Serving size: 3 quesadilla wedges and about 1/3 C. salsa

Calories: 420
Fat: 14.4g
Fiber: 10.3g

Mushroom Rigatoni Bake

Mushroom Rigatoni Bake

8 oz. uncooked gigli or radiatore pasta
2 tsp. butter
1/4 C. sliced shallots
8 oz. sliced shiitake mushroom caps
4 oz. sliced cremini mushrooms
1 T. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3 garlic cloves, minced
1 T. dry sherry
1/4 C. all-purpose flour
2 C. 2% reduced-fat milk
1 C. (4 oz.) grated Asiago cheese, divided
Cooking spray
Thyme sprigs (optional)

Preheat oven to 375°. Cook pasta according to the package directions, omitting salt and fat. Drain well. Set cooked pasta aside. Melt butter in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes. Add mushrooms, 1 T. thyme, salt, pepper, and garlic; sauté 8 minutes or until mushrooms are tender. Add sherry; cook 1 minute, stirring frequently. Remove from heat. Place flour in a Dutch oven over medium-high heat; gradually add milk, stirring constantly with a whisk. Bring mixture to a boil; cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat; add 1/2 C. cheese, stirring until melted. Add pasta and mushroom mixture to cheese mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 C. cheese. Bake at 375° for 30 minutes or until cheese melts and begins to brown. Garnish with thyme sprigs, if desired.

Yield: 4 servings
Calories: 474
Fat: 16g
Fiber: 3.3g

Vegetable Potstickers

Vegetable Potstickers

6 dried black shiitake mushrooms
3 C. green cabbage
1 C. purple cabbage
1 large carrot, shredded
4 medium green onions, chopped
1 tsp. grated gingerroot
2 cloves garlic, finely chopped
2 T. soy sauce
1/2 tsp. sesame oil
30 wonton wrappers
Horseradish Dipping Sauce
1/4 C. soy sauce
2 T. prepared horseradish
2 tsp. grated gingerroot
1 tsp. sugar
1 1/2 tsp. rice vinegar

Mix all dipping sauce ingredients together, cover and put in the refrigerator. Soak mushrooms in hot water about 20 minutes or until soft. Drain, rinse and squeeze out excess water. Remove and discard stems, and dice caps. Spray nonstick skillet or wok with nonstick cooking spray and heat over medium-high heat. Add mushrooms, green and purple cabbage, carrots, green onions, gingerroot and garlic and stir-fry about 4 minutes or until crisp-tender. Stir in sesame oil and soy sauce and cool. Brush edges of 1 wonton wrapper with water (keep remaining wonton wrappers covered to keep moist). Place 1-T. vegetable mixture on center of skin, fold bottom corner of wrapper of wonton over filling to form a triangle. Pinch folded edges together. Keep filled wontons covered to keep moist. Repeat with remaining wontons and vegetable filling. Place potstickers on heatproof plate and place plate on a rack in steamer. Cover and steam over boiling water for 15 minutes.

Makes 10 Servings
Serving Size: 3 potstickers

Calories: 93
Fat: 1g
Fiber: 2g

Linguine and Spinach with Gorgonzola Sauce

Linguine and Spinach with Gorgonzola Sauce

1 (9-oz.) package fresh linguine
1 T. butter
1 T. all-purpose flour
1 (12-oz.) can evaporated low-fat milk
3/4 C. (3 oz.) crumbled Gorgonzola cheese
3/4 tsp. salt
1/4 tsp. black pepper
1 (6-oz.) bag fresh baby spinach (about 6 C.)

Cook pasta according to package directions, omitting salt and fat. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add the milk, stirring constantly with a whisk. Increase heat to medium-high; bring to a boil, stirring constantly. Reduce heat; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat, and stir in cheese, salt, and pepper. Combine the sauce, pasta, and spinach, tossing gently to coat.

Yield: 4 servings
Serving size: 1 1/4 C.

Calories: 379
Fat: 12.2g
Fiber: 4.6g

Pasta with Anchovies and Walnuts

Pasta with Anchovies and Walnuts

4 quarts water
1 tsp. salt
1 lb. uncooked linguine
1 1/2 T. extravirgin olive oil
1 T. minced fresh garlic
2 (3.5-oz.) cans anchovies, drained and chopped
1/2 C. chopped walnuts, toasted
2 T. chopped fresh flat-leaf parsley

Bring the water and salt to a boil in a stockpot. Add pasta; cook 10 minutes or until al dente. Drain in a colander over a bowl, reserving 1/2 C. cooking liquid. While pasta cooks, heat oil in a large nonstick skillet over medium heat. Add garlic; cook 3 minutes or until lightly browned, stirring frequently. Add anchovies, and cook 1 minute, stirring frequently. Remove from heat. Combine anchovy mixture, pasta, and reserved liquid; toss well to coat. Stir in walnuts; sprinkle with parsley.

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

Calories: 413
Fat: 12.8g
Fiber: 3.1g

Golden Onion Strata with Gruyère and Prosciutto

Golden Onion Strata with Gruyère and Prosciutto

4 C. chopped Vidalia or other sweet onion
1 C. (4 oz.) very thin slices prosciutto or ham, chopped
1/3 C. water
2 1/2 C. fat-free milk
1/4 tsp. dry mustard
1/8 tsp. black pepper
1 (8-oz.) carton egg substitute
8 C. (1/2-inch) cubed French bread (about 9 oz.)
1 C. (4 oz.) shredded Gruyère, Jarlsberg, or Swiss cheese

Heat a large nonstick skillet over medium-high heat. Add onion and prosciutto, and sauté 5 minutes or until onion begins to brown. Add water; cover, reduce heat to low, and simmer 30 minutes. Uncover and simmer 30 minutes or until liquid almost evaporates. Cool. Combine the milk, mustard, pepper, and egg substitute in a large bowl, and stir with a whisk until mixture is well-blended. Stir in the onion mixture. Add bread, tossing gently to coat. Arrange half of the bread mixture in a single layer in an 11 x 7-inch baking dish. Sprinkle with 1/2 C. cheese, and top with remaining bread mixture. Cover strata, and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata. Bake at 350° for 25 minutes. Sprinkle with 1/2 C. cheese; bake an additional 20 minutes or until set.

Yield: 8 servings
Calories: 245
Fat: 7.1g
Fiber: 2.5g

South African Vegetable Curry

South African Vegetable Curry

3/4 lb. carrots, peeled
3/4 lb. green beans, rinsed, ends trimmed
1 head cauliflower (1 1/2 lb.), rinsed
1 green bell pepper (6 oz.), rinsed, stemmed, and seeded
1/2 lb. (1 1/2 C.) dried peaches
2 T. salad oil
1 onion (1/2 lb.), peeled and thinly sliced
2 T. minced fresh ginger
2 cloves garlic, peeled and chopped
2 cinnamon sticks (each 2 in.)
2 T. curry powder
1/2 tsp. ground turmeric
1 1/2 C. vegetable broth or fat-skimmed chicken broth
3 C. (1/2 lb.) coarsely shredded cabbage
Salt

Cut carrots into 1/2-inch-thick slices. Cut beans into 1 1/2-inch pieces. Cut the cauliflower into 1 1/2-inch florets. Cut pepper and peaches into 1-inch pieces. In a 5- to 6-quart pan over medium-high heat, stir oil, onion, ginger, garlic, and cinnamon sticks until onion is limp, 5 to 7 minutes. Add curry powder and turmeric; stir 30 seconds. Add broth, carrots, beans, cauliflower, bell pepper, peaches, and cabbage; bring to a boil over high heat. Cover and simmer over low heat, stirring occasionally, until carrots are tender when pierced, 20 to 25 minutes. Add salt to taste. Serve with brown rice and chutney (recipe follows).

Yield: 6 servings
Calories: 170
Fat: 4.2g
Fiber: 6.9g

Apricot-Lemon Chutney

Rinse 1 lemon (6 oz.). With a vegetable peeler, pare yellow skin from lemon and finely chop. With a knife, cut off and discard white pith. Coarsely chop lemon, discarding seeds. In a 1- to 2-quart pan over high heat, bring to a boil 1 C. water, lemon peel, chopped lemon (with juice), 1 C. dried apricots, 1/2 C. sugar, 1 T. each minced fresh ginger, coriander seed, mustard seed, and 1/2 tsp. hot chili flakes. Reduce heat, cover, and simmer for 5 minutes. Uncover and boil over medium heat, stirring often, until most of the liquid is absorbed, 10 to 12 minutes. Add salt and 1 to 2 T. lemon juice, to taste. Cool. Serve or cover and chill up to 3 days. Makes about 1 1/2 C, 33 Calories: per T.

Bruschetta with Tomatoes, Beans and Fresh Herbs

Bruschetta with Tomatoes, Beans and Fresh Herbs

For Topping:
1 C. seeded and diced ripe beefsteak tomato
3/4 C. well-drained cannellini beans (freshly cooked or canned)
1/4 C. seeded and diced cucumber
2 T. thinly sliced green (spring) onion
1 T. fresh oregano leaves or 1 1/2 tsp. dried oregano
1 T. chopped fresh basil or 1 1/2 tsp. dried basil
Freshly ground pepper

For Bruschetta:
8 slices country-style white or whole-wheat bread, each 2 1/2 inches wide and 1/2 inch thick
1 large clove garlic, cut in half
4 tsp. extra-virgin olive oil

In a bowl, combine all the topping ingredients, including pepper to taste. Toss well, cover and refrigerate for at least 1-2 hours or for up to 2 days to allow the flavors to blend. Preheat a broiler or prepare a fire in a charcoal grill. Arrange the bread slices on a rack on a broiler pan or on a grill rack and broil or grill for 2 minutes. Turn the bread slices over and continue to cook until golden, 1-2 minutes longer. Remove from the heat, rub a cut side of the garlic clove over one side of each warm bread slice and then brush with 1/2 tsp. the olive oil. Mound an equal amount of the topping on the garlic-rubbed side of each bread slice. Transfer to a platter and serve immediately.

Yield: 4 servings
Calories: 266
Fat: 7g
Fiber: 6g

Pesto and Ricotta Torta

Pesto and Ricotta Torta

Sun-Dried Tomato Pesto
1/2 C. packed Sun-Dried Tomatoes, dry pack
1 C. Boiling Water
1 T. EV Olive Oil
2 tsp. minced Garlic
1/3 Chicken Broth

Cheese Filling
8oz. low fat RIcotta Cheese
4oz. fat-free Cream Cheese
2 T. Parmesan Cheese
1/4 C. Egg Substitute
1/4 tsp. Salt

Basil Pesto
1 C. packed Basil Leaves
2 tsp. minced Garlic
1/4 C. minced parsley
2 T. Parmesan Cheese
1/3 C. Chicken Broth
1/4 tsp. each Salt and Pepper

Assembly:
2 T. Bread Crumbs
Nonstick Cooking Spray
Basil, for garnish

For tomato pesto soak dun dried tomatoes in boiling water for 30 minutes or until fully softened. Drain, reserving 1/3 C. liquid. In blender or food processor combine tomatoes, liquid and remaining tomato pesto ingredients and process until smooth. Clean blender/food processor and combine all ingredients for the cheese filling until smooth. Repeat process with basil pesto ingredients. Preheat oven to 350 degrees. Coat 1 quart springform pan, tube pan, soufflé dish or other straight sided baking dish with cookig spray. Dust with bread crumbs. Divide cheese filling into 4 portions. Divide tomato pesto into halves. Spread one portion cheese over bottom of pan. For next layer, spread half the tomato pesto. Layer with cheese, followed by all the basil pesto. Spread cheese over the basil pesto, then the remaining tomato pesto and top with the rest of the cheese filling. (Layers should be white, red, white, green, white, red, white.) Bake 45-60 minutes, until top begins to brown and mixture begins to pull away from the sides. Cool in pan on wire rack. Chill several hours or overnight. Release spring form/unmold from tube pan. Garnish with basil if desired. Serve with crackers or sliced french bread.

Yields: 16 appetizer sized portions
Calories: 54
Fat: 3g
FIber: .5g

Puffy Chile Relleno Casserole

Puffy Chile Relleno Casserole

3 (7oz) cans Whole Green Chiles
8 6″ Flour Tortillas, cut into 1″ strips
1 lb. grated low fat Cheese (cheddar or mozzarella or jack)
3 C. Egg Substitute
3/4 C. Skim Milk
1/2 tsp. Pepper
1/2 tsp. Cumin
1/2 tsp. Garlic Powder
1 tsp. Paprika
Salsa, on side

Preheat oven to 350 degrees. Drain chiles and remove seeds. Spray 9×13 pan with nonstick coating. Lay half chiles in pan and top with half the tortilla strips and half the cheese. Repeat layers. Beat egg substitute, milk, pepper, cumin and garlic powder. Pour over casserole and sprinkle with paprika. Bake uncovered for 40 minutes or until puffy and set in the center. Let stand 10 minutes before serving. Serve with salsa on the side

Yield: 8 servings
Calories: 295
Fat: 11g
Fiber: 1.4g

Vegetable Pancakes

Vegetable Pancakes

1/2 C. plus 1 T. Reduced Fat Bisquick
1/4 C. Plain Low-Fat Yogurt
2 egg whites
1/2 C. each finely diced onion and red bell pepper
1 T. Chopped flat Leaf Parsley
Dash Pepper
2 T. Non-Fat Sour Cream

In blender combine baking mix, yogurt and egg. Process until smooth and stir in remaining ingredients except sour cream. Spray 10″ nonstick skillet with non-stick spray and heat over medium high heat. Using 2 T. batter for each pancake, drop batter into skillet, making 3 pancakes. Using back of spoon spread batter into a circle about 3″ in diameter. Cook until bubbles appear on the surface and pancakes are browned on the bottom. Flip and cook until other side is browned. Top pancakes with sour cream.

Yield: 4 Servings
Serving Size: 3 Pancakes

Calories: 80
Fat: 1g
Fiber: 1g

Notes: You could use other vegetables in place of the onion and red bell pepper. I have done them shredded zucchini (although I squeezed that as dry as I could before mixing it in since it has a lot of water), grated carrots, diced leeks, and of course other colors of bell peppers (I like the sweetness of the orange ones)

Bean Enchiladas

Bean Enchiladas

1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced

Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.

Yield: 6 servings
Serving Size: 2 enchiladas

Calories: 303
Total fat: 5
Dietary fiber: 4 grams

Black Bean Chili

Black Bean Chili

1 lb. Dried black beans
Water to cover
2 T. Chili powder
2 Onions, chopped
2 Carrots, chopped
2 Cloves garlic, minced
2 Stalks celery, chopped
1, 28 oz. Can plum tomatoes, undrained
1 Orange, quartered (unpeeled)
4 Chicken bouillon cubes
2 tsp. Tabasco sauce
2 tsp. Cumin or to taste
1/2 C. Chopped Italian parsley

Soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains if desired; sprinkle with parsley.

Yield: 6 Servings
Serving Size: ~ 1 1/2 C.

Calories: 274
Fat: 1.3g
Fiber: 5.3g

Notes: I know it sounds weird to add the orange like that. You can’t taste the orange, but it adds a certain something that everyone likes and no one can name.

30 Minute Marinara Sauce

30 Minute Marinara Sauce

28 oz. Low sodium canned tomatoes
16 oz. Low sodium tomato sauce
5 1/2 oz. Low sodium tomato paste
1/2 C. chopped green bell peppers
1/2 C. chopped onions
1/2 C. diced zucchini
1 C. chopped mushrooms
1/2 C. chopped carrots
1 tsp. dried basil
1 tsp. dried marjoram
1/2 tsp. dried oregano
1/2 tsp. dried rosemary
3 cloves minced garlic

In a large saucepan, saut bell pepper, onion, zucchini, mushrooms, carrots, garlic and herbs in some vegetable stock or water till onion is translucent. Add the tomato products, breaking up the whole tomatoes. Simmer for 30 minutes.

Yield: 4 Servings
Serving Size: ~1 C. sauce

Calories: 80
Fat: .6g
Fiber: 2.9g

Notes: Easy to make, and tasty and chunky with lots of veggies, enough that I count it as a vegetable serving. Great to add moisture and flavor to just about anything you can imagine, tons of uses.

For quick snacks I keep small baked meatballs in the freezer. Stick 3 oz. worth in a bowl, top with sauce and nuke until its all thawed and heated through, stirring a couple times while cooking. Yummy by itself or over pasta, barly or rice. Or if I am feeling really sinful, I’ll put that mixture on a french roll, top with a little reduced fat swiss and have myself meatball grinder.

Applesauce Oatmeal

Applesauce Oatmeal

1 C. skim milk
1/2 C. quick-cooking or old-fashioned rolled oats
1/2 C. unsweetened applesauce
1/2 Apple, diced small
Artificial sweetener equivalent to 4 tsp. sugar
1/4 tsp. ground cinnamon
3 drops vanilla extract

In medium saucepan, heat milk at medium heat until almost boiling. Add oats; cook and stir until desired consistency. Add applesauce, apple, sweetener, cinnamon, and vanilla; stir until combined. Serve with or without milk

Yield: 2 servings
Serving Size: ~3/4 C.

Calories: 169
Fat: 1.7g
Fiber: 2g

Zucchini & Pine Nut Pancakes

Zucchini & Pine Nut Pancakes

2 medium zucchini, coarsely grated
1/2 small onion(s), coarsely grated
1/3 C. dried breadcrumbs
2 T. grated Parmesan cheese
2 T. pine nuts, finely chopped
1 egg
1 egg white
1/8 tsp black pepper, or to taste
1/4 tsp. oregano
1/4 tsp. basil

Stir together all ingredients; mix well. Coat a large nonstick skillet with cooking spray and set it over medium heat. Spoon batter into skillet to form 3-inch pancakes. Fry on each side until golden, about 3 minutes per side. Repeat with remaining batter.

Yield: I can’t remember how many pancakes this makes. Nutritional information provided is for entire recipe. Divide by number of servings.

Calories: 394
Fat: 18g
Fiber: 9.1

Cabbage Soup (ala, The Cabbage Soup Diet)

Cabbage Soup (ala, The Cabbage Soup Diet)

1/2 C. Chopped Onion
2 Green Peppers
6oz. Tomato Paste
1 Stalk of Celery
1/2 Head of Cabbage
12oz. of V8 juice
1 Packet of Soup; Onion Mix, Dehydrated, Dry Form

Chop veggies; Combine all ingredients in a pot. Add enough water to just cover veggies; Boil for 10 minutes; Reduce heat and simmer until vegetables are cooked.

Yield: 10 servings
Serving Size: ~ 1C.

Calories: 40
Fat: .4g
Fiber: 1.3g

Notes: While I would never do the official Cabbage Soup Diet with the weird restricted foods lists and such, I actually LIKE the cabbage soup that is part of it. I think it’s a pretty tasty vegetable soup, all things considered.

Barbeque Baked Lentils

Barbeque Baked Lentils

3 cups water
2 cups dried brown lentils
1/2 tsp. salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 tsp. ground ginger
1/2 tsp. vanilla extract
1/4 tsp. ground allspice
1/4 tsp. black pepper

Preheat oven to 350 degrees. Combine water, lentils, and 1/4 tsp. salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid. Combine lentils and diced onion in an 11×7-inch baking dish. Combine 1/4 tsp. salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 degrees for 1 hour.

Yield: 8 servings
Serving Size: 3/4 cup

Calories 233
Fat 1 g
Fiber 6.2 g

Italian Zucchini Frittata

Italian Zucchini Frittata

4 C. unpeeled grated Zucchini, about 11/2 lb.
2 T. chopped Onion
1/2 tsp. Chopped Garlic
1 4oz. Can diced green chilies
1 C. Egg Substitute (= to 4 eggs)
1/2 tsp. Cumin
1/2 tsp. Chili Powder
1/4 tsp. Pepper
Salsa

Spray oven safe 10” skillet with nonstick spray. Sauté first three ingredients until zucchini is tender, pouring off any liquid. Add chilies. Meanwhile, mix eggs and seasonings. Add to the zucchini mixture and cook until eggs begin to set. Broil until top is golden. Serve with Salsa.

Yield: 4 servings
Serving Size: wedge 1/4 of pan

Calories: 54
Fat: .2g
Fiber: 4.2g

Gnocchi with Vegetables

Gnocchi with Vegetables

2 bags frozen gnocchi
1 tsp. Olive Oil
1 red pepper, sliced in strips
1 green pepper, sliced in strips
1 medium onion, chopped
2 cloves garlic, minced
3/4 C. sliced mushrooms
1 small zucchini, sliced
1 small eggplant, cubed
3 C. of raw spinach
1/2 C. parmesan cheese
1/4 C. milk
Salt and pepper

Cook gnocci according to package directions. Put oil in a large pot and sautée onion and garlic on medium heat about 3 minutes, add peppers and sautée 5 minutes more. Add remaining veggies, cover and turn to low heat for 10-15 minutes or until tender. Add cooked gnocci, milk, parmesean and salt and pepper. Serve sprinkled with a bit more parmesean.

Yield: 6 servings
Calories: 221
Fat: 2.5g
Fiber: 3.8g

Pumpkin Bread Pudding

Pumpkin Bread Pudding

1 1/4 C. 2% reduced-fat milk
1/2 C. sugar
1/2 tsp. pumpkin-pie spice
3 large eggs, lightly beaten
1 (15-oz.) can pumpkin
4 1/2 C. (1/2-inch) cubed challah or other egg bread (about 8 oz.)
Cooking spray
1/2 C. maple syrup
1/4 C. chopped pecans, toasted

Combine first 5 ingredients in a large bowl, stirring well with a whisk. Add bread, tossing gently to coat. Spoon mixture into an 8-inch square baking dish coated with cooking spray. Cover with foil; chill 30 minutes or up to 4 hours. Preheat oven to 350°. Place dish in a 13 x 9-inch baking pan; add hot water to pan to a depth of 1 inch. Bake, covered, at 350° for 25 minutes. Uncover and bake an additional 10 minutes or until a knife inserted in center comes out clean. Serve each bread pudding piece warm with about 1 T. syrup and 1 1/2 tsp. pecans.

Yield: 8 servings
Calories: 273
Fat: 7g
Fiber: 3.3g

Vegetable-and-Cheese Strata

Vegetable-and-Cheese Strata

1 tsp. olive oil
2 C. diced zucchini
2 C. sliced mushrooms
1 C. diced red bell pepper
1 C. diced onion
2 garlic cloves, crushed
3/4 C. chopped drained canned artichoke hearts (quartered)
8 C. (1-inch) cubed Italian bread (about 8 oz.)
Cooking spray
1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1/4 C. (1 oz.) grated fresh Parmesan cheese
1 1/2 C. egg substitute
1 tsp. dried Italian seasoning
1/2 tsp. dry mustard
1/4 tsp. salt
1/4 tsp. pepper
1 (12-oz.) can evaporated skim milk
Oregano sprigs (optional)

Heat oil in a nonstick skillet over medium-high heat. Add zucchini, mushrooms, bell pepper, onion, and garlic, and sauté vegetable mixture 6 minutes or until tender. Remove from heat. Stir in artichokes, and set aside. Arrange Italian bread cubes in a 13 x 9-inch baking dish coated with cooking spray. Spoon zucchini mixture evenly over bread cubes, and sprinkle mixture with cheeses. Combine egg substitute and remaining ingredients (except oregano sprigs) in a large bowl; stir with a whisk. Pour egg mixture over zucchini mixture. Cover mixture with foil; chill in refrigerator 8 hours. Preheat oven to 325°. Bake strata, covered, 1 hour or until bubbly. Garnish with oregano sprigs, if desired.

Yield: 8 servings
Calories: 229
Fat: 4.9g
Fiber: 1.9g

Cauliflower, Pasta, and Cheese Gratin

Cauliflower, Pasta, and Cheese Gratin

8 C. water
6 C. cauliflower florets (about 1 1/2 lb.)
3/4 tsp. salt, divided
8 oz. uncooked small seashell pasta
1/4 C. all-purpose flour
3 C. 1% low-fat milk
2 tsp. chopped fresh or 3/4 tsp. dried thyme
3 garlic cloves, crushed
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1/2 C. (2 oz.) grated fresh Parmesan cheese
3/4 C. finely chopped green onions
2 tsp. Dijon mustard
1/4 tsp. black pepper
2 (1-oz.) slices white bread
2 tsp. butter, melted

Preheat oven to 400°. Bring water to a boil in a large saucepan; add cauliflower and 1/2 tsp. salt to boiling water, and cook 4 minutes or until tender. Remove cauliflower with a slotted spoon, reserving cooking liquid; set cauliflower aside. Bring cooking liquid to a rolling boil. Add pasta, and cook 7 minutes or until al dente; drain and set aside. Lightly spoon flour into a dry measuring C., and level with a knife. Combine flour and milk in a saucepan, stirring well with a whisk. Stir in thyme and garlic; cook over medium heat until thick (about 8 minutes), stirring constantly. Remove from heat; stir in 1/4 tsp. salt, cheeses, onions, mustard, and pepper. Combine cauliflower, pasta, and cheese sauce in a large bowl. Spoon the cauliflower mixture into a 13 x 9-inch baking dish. Place bread in food processor; pulse 10 times or until coarse crumbs form to measure 1 C. Combine breadcrumbs with butter; sprinkle evenly over cauliflower mixture. Bake at 400° for 20 minutes or until lightly browned.

Yield: 6 servings
Serving size: 1 1/2 C.
Calories: 375
Fat: 10g
Fiber: 3.1g

Cheese Enchilada Casserole

Cheese Enchilada Casserole

1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1 C. chopped tomato
1 C. fat-free cottage cheese
1/3 C. sliced green onions
2 tsp. chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 C. taco sauce (such as Ortega)
1/4 C. shredded Monterey Jack cheese

Preheat oven to 375°. Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.

Yield: 4 servings
Calories: 299
Fat: 6g
FIber: 4.3g

Dilled Mushroom Blintzes with Sour Cream

Dilled Mushroom Blintzes with Sour Cream

crepes
3 C. skim milk
4 large eggs
1/2 tsp. salt (optional)
2 C. unbleached flour
butter-flavored cooking spray

mushroom filling
refrigerated butter flavored cooking spray
2 tsp. canola oil
2 C., about 10 oz., finely chopped onions
1 1/2 lb. mixed fresh mushrooms, chopped coarsely
2 tsp. minced garlic
5 T. chopped fresh dill
3-4 T. unbleached flour
freshly ground pepper, to taste
1/4 C. Madeira or sherry
1/2 to 2/3 C. 98% fat free, no-salt-added canned vegetable broth
fat-free sour cream
extra dill, garlic powder, chives, or horseradish for garnish

To make the crepes batter: Place the milk, eggs, and salt (if using) in a blender or food processor fitted with the metal blade. Add the flour, and process for 30 seconds. Scrape down the sides and process for another 10 seconds. Allow the batter to sit for 30 minutes. Lightly coat a 6 or 7 inch non-stick crepe pan or non-stick skillet with cooking spray and place over high heat. When hot, add about 2 T. (will depend on size of pan) batter and tilt so batter covers the bottom of the pan. Allow the crepe to cook until set. Loosen with a spatula and turn onto a towel. Repeat using all of the batter, stacking the cooked crepes. These can be made ahead of time and frozen with waxed paper in between each crepe. For the filling: Coat a non-stick skillet with cooking spray and add 1 tsp. the oil. Cook the onions until tender, about 10 minutes over moderate heat. Set onions aside. Re-coat the skillet with cooking spray and add the remaining oil. Cook the mushrooms over high heat, so they do not give off too much liquid, for about 5 minutes. Add the garlic and cook for 1 minute. Mix in the dill and flour and cook for 3 minutes. Season with pepper. Stir in Madeira and chicken broth. Blend until smooth and thick. To assemble the blintzes, place 2 T. of filling in the center of a crepe on the cooked side. Tuck in the sides and fold the top over the bottom edge to make a neat rectangular envelope. Repeat until all blintzes are made. When ready to serve, coat a non-stick skillet with cooking spray. Sauté a skillet-full of the blintzes until browned on each side. Keep warm covered with foil while you continue to sauté the remainder of the blintzes. Serve with fat-free sour cream to which you can add chopped dill, garlic powder, chives, or horseradish, or leave plain depending on your whim.

Yield: 36 blinzes
Servings Size: 2 Blintzes

Calories: 58
Fat: 1g
Fiber: 0g

Orzo Salad

Orzo Salad

Salad:
1 C. Orzo pasta
1 can (2 1/4 oz). Sliced ripe olives, rinsed and drained
1 C. Diced red bell pepper
1/2 C. Crumbled feta cheese
1/4 C. Chopped fresh basil
Fresh basil or parsley, for garnish (optional)

Dressing:
1 packet Hidden Valley Ranch® Salad Dressing & Seasoning Mix
2 T. Olive oil
3 T. Red wine vinegar
1 tsp. Sugar

Cook orzo according to package directions, omitting salt. Drain; rinse with cold water. Mix orzo, olives, red pepper, feta cheese, and fresh basil in a large bowl. Whisk together seasoning & salad dressing mix, oil, vinegar and sugar. Stir dressing into orzo mixture. Cover and refrigerate at least 2 hours. Garnish with fresh basil or parsley before serving, if desired.

Yield: 4 servings
Caloties: 263
Fat: 14g
Fiber: 1.8g