Kristen's Recipes

1 tsp. sesame seeds 

2 tsp. canola oil 

1/2 tsp. minced garlic 

1 pound baby spinach leaves 

2 T. water 

1 1/2 tsp. reduced-sodium soy sauce 

 

Place the sesame seeds in a skillet. Cook over medium-high heat, stirring frequently, for about 2 minutes, or until golden. Remove to a bowl. Return the skillet to medium-low heat. Add the oil and garlic. Cook for 30 seconds, or until fragrant. Add the spinach, water, and soy sauce to the pan; toss with tongs. Cover for about 1 minute, or until the leaves wilt. Serve sprinkled with the sesame seeds.

 

Yield: 4 servings

Calories: 74

Fat: 3g

Fiber: 5g

1 1/4 pounds bulb fennel 

1/2 red onion (4 ounces) 

1 T. olive oil, preferably extra virgin 

2 T. orange juice 

1/8 tsp. salt 

1/2 tsp. grated orange peel 

 

Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.

 

Yield: 4 servings

Calories: 91

Fat: 4g

Fiber: 5g

2 tsp. olive oil, preferably extra virgin 

1 pound orange or yellow bell peppers, cut into strips 

1/8 tsp. salt 

2 tsp. minced garlic 

balsamic vinegar 

1 T. pine nuts, toasted and chopped 

 

Set a skillet over medium heat for 1 minute. Add the oil. Heat for 30 seconds. Add the peppers and salt. Toss to combine. Cover and cook, tossing occasionally, for about 3 minutes, or until the peppers are starting to soften. Add the garlic. Cook, tossing, for about 1 minute, or until the garlic is fragrant. Drizzle with vinegar to taste. Toss to heat through. Serve sprinkled with the nuts.

 

Yield: 4 servings

Calories: 78

Fat: 4g

Fiber: 1g

1 onion (8 ounces), cut into walnut-size chunks 

1 sweet potato (8 ounces), cut into walnut-size chunks 

1 turnip (6 ounces), cut into walnut-size chunks 

1 russet potato (6 ounces), cut into walnut-size chunks  or Carrot

2 T. olive oil, preferably extra virgin 

2 tsp. herbes des Provence 

1/4 tsp. salt 

 

Preheat the oven to 375°F. In a 13″ x 9″ baking dish, combine the onion, sweet potato, turnip, russet potato, oil, herbes de Provence, and salt. Toss to coat the vegetables with the seasoning. Roast for about 45 minutes, stirring occasionally, or until golden and tender. For a quick and satisfying roasted vegetable soup, reheat 1 serving of the vegetables with 1 C. of chicken or vegetable broth.

 

Yield: 8 servings

Calories: 90

Fat: 4g

Fiber: 2g

2 T. chicken or vegetable broth 

1 T. natural peanut butter 

1 tsp. soy sauce 

1/2 tsp. minced garlic 

1/2 tsp. sugar 

1 tsp. canola oil 

12 ounces chinese snow peas 

1/2 C. thinly sliced red bell pepper 

 

In a small bowl, combine the broth, peanut butter, soy sauce, garlic, and sugar. Whisk to blend. Set aside. Coat a skillet or wok with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl around the pan to coat. Let stand for 30 seconds. Add the snow peas and pepper. Toss. Cover and cook for 2 minutes, or until the peas are bright green. Reduce the heat to low. Add the reserved peanut butter mixture. Cook, tossing for 2 minutes, or until heated through.

 

Yield: 4 servings

Calories: 81

Fat: 4g

Fiber: 3g

1 pound broccoli 

1/4 C. smooth or chunky peanut butter 

2 T. rice vinegar 

1 T. reduced-sodium soy sauce 

1 1/2 tsp. brown sugar 

1 clove garlic, minced 

1 tsp. asian chile sauce 

2 T. hot water 

 

Cut the broccoli into long spears. Fill a large bowl with ice cubes and water to cover. Bring a large saucepan of salted water to a boil. Add the broccoli spears and cook just until bright green and slightly tender, about 3 minutes. Drain and immediately transfer the broccoli to the cold water to stop the cooking. When cool, drain well and blot dry. In a medium bowl, combine the peanut butter, vinegar, soy sauce, sugar, garlic, and chile sauce. Whisk together, adding hot water as necessary to make a sauce. Serve with the broccoli spears.

1 pound cauliflower florets, cut into walnut-size pieces 

2 tsp. olive oil 

1 tsp. minced garlic 

1/2 tsp. curry powder 

1/4 tsp. salt 

1 T. finely chopped parsley (optional) 

ground black pepper 

 

Fill a large skillet with enough water to come 1/2″ up the sides of the pan. Cover and bring to a boil over high heat. Add the cauliflower. Cover and cook, stirring once, over medium-high heat for about 3 minutes, or until tender but still crisp. Tip the pan and spoon out most of the water into a measuring C.. Set aside. Return the pan to medium-high heat. Add the oil, garlic, curry powder, and salt. Cook over medium-high heat, tossing frequently and adding a T. at a time of the reserved water. Scrape the bottom of the pan to release the flavorful browned bits. Cook for about 5 minutes, or until the cauliflower is golden brown. Sprinkle on the parsley, if using. Season to taste with pepper.

 

Yield: 4 servings

Calories: 53

Fat: 3g

Fiber: 3g

1 head red cabbage, chopped 

1 red onion, chopped 

3 tart apples, peeled and sliced 

1 clove garlic, chopped 

1 1/2 C. chopped fresh cranberries 

1 T. packed brown sugar 

1 1/2 tsp. packed brown sugar 

1 T. balsamic vinegar 

1 1/2 tsp. balsamic vinegar 

 

Preheat the oven to 325°F. Layer the cabbage, onion, apples, garlic, and cranberries in a 13″ x 9″ baking dish. Sprinkle with the brown sugar and vinegar. Cover and bake for 1 1/2 hours, or until tender and cooked through. (The mixture will cook down by about half.) Stir before serving.

3/4 pound small italian or asian eggplant, cut into 1″ cubes 

3/4 C. shredded carrots 

1/2 C. canned tomato puree 

2 tsp. minced garlic 

1/8 tsp. salt 

pinch of red-pepper flakes 

2 tsp. toasted sesame oil 

2 T. chopped cilantro (optional) 

 

Preheat the oven to 375°F. In a 13″ x 9″ nonstick baking pan, combine the eggplant, carrots, tomato puree, garlic, salt, and pepper flakes. Toss to mix well. Cover the pan tightly with aluminum foil. Bake for about 45 minutes, stirring occasionally, or until the eggplant is very tender. Drizzle with the sesame oil. Toss. Serve, sprinkled with cilantro, if using. Be sure to choose the small Asian or Italian eggplants for this dish. They’re milder than large pear-shaped eggplants, so there’s no need to peel them.

 

Yield: 4 servings

Calories: 68

Fat: 3g

Fiber: 4g

1 pound green beans, broken into 2″ lengths 

2 tsp. canola oil 

1 tsp. yellow mustard seeds 

1/2 tsp. minced garlic 

1/8 tsp. salt 

 

Pour enough water into a large skillet to come 1/2″ up the sides. Cover and bring to a boil over high heat. Add the beans. Cover and cook, tossing occasionally, for about 6 minutes or until bright green and crisp-tender. Reserve 1/4 C. of the cooking water. Drain the beans and return to the pan. Set the pan over medium-high heat. Add the oil, seeds, garlic, and salt. Toss to evenly coat the beans with the seasonings. Cook over medium heat, tossing frequently, for about 3 minutes, or until the beans start to brown. Add a few drops of the reserved cooking water and reduce the heat slightly if the pan bottom starts to brown too quickly.

 

Yield: 4 servings

Calories: 54

Fat: 3g

Fiber: 4g

1 pound asparagus, trimmed, cut into thirds 

1 T. (1/2 ounce) grated parmesan cheese 

2 tsp. olive oil, preferably extra virgin 

Pinch of salt 

Ground black pepper 

4 lemon wedges or white wine vinegar 

 

Preheat the oven to 425°F. In a baking pan large enough to hold the asparagus in a single layer, combine the asparagus, cheese, oil, and salt. Toss to coat the asparagus evenly. Bake for 8 to 10 minutes, or until the asparagus is tender (time will vary depending upon the thickness of the asparagus). Season to taste with pepper. Serve with lemon wedges or a splash of vinegar.

 

Yield: 4 servings

Calories: 51

Fat: 3g

Fiber: 3g

1 pound zucchini 

olive oil in a spray bottle, preferably extra virgin 

2 tsp. salt-free cajun seasoning 

1/8 tsp. salt 

1/2 C. sliced scallions 

 

Preheat the oven to 400°F. Coat a large baking sheet with sides with vegetable oil spray. Cut the zucchini in half through the middle. Cut each half into 1/4″-thick lengthwise slices. Spread the zucchini on the sheet. Coat lightly with olive oil, then sprinkle with half of the seasoning and salt. Flip the slices and repeat. Spread out in a single layer. Bake for 10 minutes, or until starting to sizzle. Flip the zucchini. Scatter the scallions over the pan, pressing with a spatula to coat them with some of the oil and seasoning. Bake for 10 minutes, or until the scallions are wilting.

 

Yield: 4 servings

Calories:25

Fat: 1g

Fiber: 1g

2 tsp. vegetable oil 

1/2 C. chopped onion 

4 C. shredded red cabbage (8 ounces) 

1 can (15 ounces) sliced beets, rinsed, drained, cut into sticks 

2 T. red wine vinegar 

1 T. brown sugar 

2 bay leaves 

1/8 tsp. salt 

pinch of ground cloves or allspice 

ground black pepper 

8 tsp. sour cream (optional) 

 

Place the oil and onion in a large pot set over medium-low heat. Cook for about 3 minutes, or until the onion sizzles. Do not brown. Add the cabbage, beets, vinegar, sugar, bay leaves, salt, and cloves or allspice. Cook, stirring, for 2 minutes, or until sizzling. Reduce the heat to medium-low. Cover and cook, stirring occasionally, for 30 minutes, or until the cabbage is very tender. Remove and discard the bay leaves. Season to taste with pepper. Serve with a tsp. dollop of sour cream, if using.

 

Yield: 8 servings

Calories: 34

Fat: 1g

Fiber: 2g

1 bag (16 oz) frozen cauliflower florets 

2 C. (1/2 of 14 oz bag) frozen cut italian green beans, cut green beans, or sugar snap peas 

2 C. cherry tomatoes, rinsed and stemmed 

1/2 C. dried whole grain bread crumbs 

1/3 C. grated pecorino romano cheese 

1 T. extra virgin olive oil 

1 clove garlic, grated or crushed 

 

Preheat oven to 400ºF. Coat 13″ x 5 x 9″ baking dish with olive oil spray. In large saucepan, bring 1 C. water to a boil. Add cauliflower and beans, cover, and cook 3 minutes, then drain. Distribute cauliflower, beans, and tomatoes evenly in prepared dish. In small bowl, combine bread crumbs, cheese, oil, and garlic. Stir with fork until blended. Sprinkle mixture evenly over vegetables. Bake until crumbs are golden brown, about 20 minutes

 

Yield: 8 servings

Calories: 90

Fat: 4g

Fiber: 4g

1 pound broccoli florets and stems, cut into walnut-size pieces 

2 tsp. minced garlic 

1/4 tsp. salt 

Juice of 1 navel orange 

1/2 tsp. grated orange peel 

 

Set a wok or heavy skillet over medium-high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 1 minute. Add the broccoli, garlic, salt, and about 1 T. orange juice. Toss to mix. Cover and cook for about 2 minutes, tossing occasionally, or until the broccoli turns bright green. Add the peel and the remaining juice. Reduce the heat to medium. Cook, tossing frequently, for about 2 minutes, or until the broccoli starts to brown.

 

Yield: 4 servings

Calories: 80

Fat: 4g

Fiber: 4g

12 ounces Brussels sprouts, halved 

1/2 small red onion, halved and sliced 

1/2 C. water, divided 

1 T. honey 

2 tsp. canola oil 

1/8 tsp. salt 

Ground black pepper 

 

In a skillet, combine the sprouts, onion, 1/4 C. water, honey, oil, and salt. Stir to mix. Cover and set over medium-high heat. Cook, stirring occasionally, for about 8 minutes, or until the sprouts are crisp-tender and glazed. Add scant amounts of the remaining water, if needed, if the bottom of the skillet is browning too fast. Season to taste with pepper.

 

Yield: 4 servings

Calories: 77

Fat: 3g

Fiber: 4g

1 large onion, thinly sliced 

2 carrots, diagonally sliced 

1 T. olive oil 

2 parsnips, diagonally sliced 

1 small rutabaga, cut into small cubes 

1/4 C. apple juice 

4 C. peeled and cubed butternut squash 

1 T. raisins 

1/4 tsp. ground cinnamon 

2 C. frozen defatted chicken stock, thawed 

1/4 C. chopped fresh parsley 

1/2 tsp. salt 

1/2 tsp. ground black pepper 

 

Preheat the oven to 350°F. In a Dutch oven, combine the onions, carrots, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the parsnips, rutabagas, and apple juice. Cook, stirring, for 3 minutes. Add the squash, raisins, and cinnamon. Cook, stirring, for 1 minute. Add the stock. Bring to a boil. Cover and transfer to the oven. Bake for 25 to 30 minutes, or until the squash is very soft. Add the parsley, salt, and pepper. Mix well. Recipe Notes

To freeze, pack the cooled cooked vegetables in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Microwave on high power for 5 minutes, or until hot. To make it easier to peel hard-shell squash, pierce the squash several times with a sharp knife, then microwave on high power for 5 minutes, turning occasionally.

1/2 lb. sugar snap peas, trimmed (about 2 C.)
1 T. reduced-fat mayonnaise
1 T. low-fat plain yogurt or nonfat buttermilk
1 1/2 tsp. chopped fresh tarragon or 1/2 tsp. dried
Salt and freshly ground pepper to taste

Steam peas over 2 inches of boiling water, stirring once, until crisp-tender, 5 to 7 minutes. Transfer to a baking sheet lined with paper towel. Refrigerate until chilled, about 20 minutes. Whisk mayonnaise, yogurt (or buttermilk), tarragon, salt and pepper in a medium bowl. Add peas; toss well to coat. Serve chilled.

Yield: 2 servings
Calories: 90
Fat: 2g
Fiber: 4g

1 bunch asparagus (about 1 lb.)
2 1/2 tsp. extra-virgin olive oil, divided
1/8 tsp. salt
1/4 tsp. freshly ground pepper, divided
3 T. chopped shallot
2 T. flat-leaf parsley leaves
1 1/2 T. capers, rinsed
1 T. white-wine vinegar

Preheat oven to 450°F. Trim tough ends from asparagus; place on a baking sheet. Drizzle the asparagus with 1 1/2 tsp. oil, salt and 1/8 tsp. pepper; toss to coat. Spread in a single layer and roast, turning once halfway through, until the asparagus begins to soften and brown, 12 to 14 minutes. Transfer to a serving platter. Meanwhile, place shallot, parsley and capers on a cutting board and chop together to make a coarse mixture. Transfer to a small bowl and combine with vinegar, the remaining 1 tsp. oil and 1/8 tsp. pepper. Serve the asparagus topped with the dressing.

Yield: 2 servings
Calories: 113
Fat: 6g
Fiber: 5g

1/2 lb. spinach leaves, tough stems removed (3 1/2 to 4 C. loosely packed)
1/2 T. extra-virgin olive oil
1 T. pine nuts
1 garlic clove, sliced
Salt and freshly ground black pepper

Wash spinach and spin dry, leaving some droplets of water on leaves. Heat oil in a large skillet over medium heat. Add pine nuts and cook, stirring frequently, until lightly golden, about 3 minutes. Add garlic and cook 1 minute more. Add spinach to the pan, in batches if necessary, and sauté until starting to wilt, 30 seconds. Cook, stirring and tossing frequently, until all spinach is wilted and liquid is absorbed, about 3 minutes. Season with salt and pepper and serve.

Yield: 2 servings
Calories: 90
Fat: 7g
Fiber: 3g

1/2 lb. fresh asparagus (6 to 10 spears)
1 T. extra-virgin olive oil
2 T. grated Parmesan cheese
1/8 tsp. ground black pepper

Trim the ends of the asparagus, about 1 inch or so from the bottom. Place asparagus in a 2-quart microwaveable casserole dish with about 1/4 C. water. Cover tightly with plastic wrap and cook in microwave, 10 to 12 minutes, or until tender to taste. Carefully remove plastic (steam will be very hot) and drain. Gently toss the asparagus with olive oil to coat; sprinkle with Parmesan cheese and pepper. Cook, uncovered, 1 minute to melt cheese. Let stand 2 minutes before serving.

Yield: 2 servings
Calories: 124
Fat: 9g
Fiber: 2g

2 beefsteak tomatoes

Salt and freshly ground black pepper

1 C. whole milk ricotta cheese

1 large lemon, zested, about 2 T.

1/4 C. chopped fresh cilantro leaves

3/4 C. flat-leaf parsley, chopped

2 cloves garlic, chopped

2 scallions, finely chopped

1/3 C. grated Parmigiano-Reggiano

1 egg yolk

Extra-virgin olive oil, for drizzling

 

Preheat oven 450 degrees F. For the baked stuffed tomatoes you need to make 4 tomato C. out of your 2 tomatoes. To do so, cut a very thin slice off both ends of each of the 2 tomatoes, this is to create 4 flat bottoms. Then cut each tomato in half across its circumference. You should have 4 C. shapes, using the thinly sliced side as the bottom of the C.. To create a cavity, use a melon ball scoop to remove the seeds and pulp from the wide, fleshy side of each tomato C.. You don’t have to be too fussy about this. You are just trying to create enough room to hold the filling. When scooping take some care not to puncture through the bottoms of the C.. If you do puncture it, don’t worry, it is not the end of the world, just keep moving forward. Season the inside of the tomato cavities with salt and pepper. Reserve the seasoned tomato C. while you make the filling. In a small mixing bowl combine the ricotta cheese, lemon zest, cilantro, parsley, garlic, scallions, Parmigiano and season with salt and pepper. Taste the mixture. This is your last chance to adjust the seasoning. Once you’re happy with the flavor, add the egg yolk and mix thoroughly. Divide the filling between the 4 tomato C. cavities, pushing it into the cavity with a rubber spatula or spoon. Drizzle some extra-virgin olive oil into a baking dish. Arrange your stuffed tomatoes in the dish, transfer to the hot oven, and bake for 15 to 17 minutes. The stuffing and the tomatoes should be fully cooked and the top should be lightly brown.

1 1/2 pounds asparagus spears, trimmed 4 to 5 inches long tips

Extra-virgin olive oil, for drizzling

A few grinds black pepper

4 slices center cut bacon or pancetta

Chopped chives or scallions, optional garnish

 

Preheat oven, if using, to 400 degrees F. Lightly coat asparagus spears in extra-virgin olive oil. Season the asparagus with black pepper. Take a quick count of the spear tips. Divide the total number by four. Gather that number of spears and use a slice of bacon to wrap the bundle and secure the spears together. Repeat with remaining ingredients. To grill, place bundles on hot grill and cover. Cook 10 to 12 minutes until bacon is crisp and asparagus bundles are tender. For oven preparation, place bundles on slotted broiler pan. Bake 12 minutes.

1/4 tsp. salt

1 drained canned chipotle chile, seeded

1 garlic clove

1/2 C. 2% reduced-fat cottage cheese

2 T. light mayonnaise

2 T. plain fat-free yogurt

6 ears shucked corn

Cooking spray

 

Prepare grill. Place the first 3 ingredients in a food processor; process until minced. Add cottage cheese; process until smooth, scraping sides of bowl occasionally. Add mayonnaise and yogurt; process until blended. Spoon sauce into a bowl; cover and chill. Place corn on grill rack coated with cooking spray. Grill 10 minutes, turning frequently. Serve corn with sauce.

 

Yield: 6 servings

Calories: 116

Fat: 3.2g

Fiber: 2.5g

1/2 lb. bok choy, cut into 2 inch pieces
1-1/2 tsp. white wine vinegar
1 tsp. Dijon mustard
1 tsp. soy sauce
1/2 tsp. sugar
1/4 tsp. olive oil, optional
1 small clove garlic, finely chopped
1-1/2 tsp. fresh ginger, finely chopped or grated

Place bok choy in a steamer basket over boiling water. Cover pan and steam 10 minutes or until stalks begin to turn translucent and are soft when pierced. Combine remaining ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well. Transfer bok choy to a bowl. Add dressing and toss. Serve hot.

Yield: 4 servings
Calories: 30
Fat: .9g
Fiber: 2.1g

2 (10-ounce) packages frozen chopped spinach
2 T. butter or margarine
1/2 C. chopped scallions and tops or 1/2 C. chopped onion
1 (10-ounce) can drained water-packed quartered artichokes, halved
1 C. reduced-fat sour cream
1/2 C. freshly grated Parmesan cheese, divided

Heat oven to 350 degrees. Microwave spinach according to package directions; squeeze dry. Meanwhile, melt butter or margarine in a large nonstick skillet on medium. Add scallions and cook 3 minutes or until softened. Add cooked spinach, artichokes, sour cream and 1/4 C. of the cheese; mix well. Spoon into a 1 1/2-quart baking dish coated with cooking spray. Top with remaining cheese. Bake 20 to 30 minutes or until bubbly.

Yield: 8 servings
Calories: 113
Fat: 7g
Fiber: 3g