Kristen's Recipes

2 cups grated yellow squash (from 2 medium squash)
1/2 cup grated onion
1/4 cup egg substitute, divided
1/2 teaspoon salt, divided
1/2 teaspoon black pepper, divided
2 cups grated zucchini (from 2 medium zucchini)
Olive oil spray

In a large bowl, combine by hand the squash, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper. In another large bowl, combine by hand the zucchini, half of the onion, 1/8 cup egg substitute, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Heat a large non-stick griddle over high heat; it will be hot enough when a drop of water sizzles when dropped on the surface. Squeeze out the excess liquid from both the squash and zucchini mixtures. Working in batches so as not to overcrowd the griddle, carefully drop 1 heaping tablespoon of both batters onto the hot griddle and flatten with a spatula to form pancake shape. Cook for a couple minutes on each side or until golden brown. Repeat until no batter remains. Keep warm in a low oven (250 degrees F) until all latkes are made, if desired.

Yield: 4 servings
Calories: 66
Fat: 3g
Fiber: 3g

1 head garlic, top end cut off
1 spray olive oil cooking spray
1 teaspoon olive oil
1 large sweet onion, sliced (recommended: Vidalia)
1 (10-ounce) box frozen spinach, defrosted and drained
1/4 teaspoon ground nutmeg
1 (14-ounce) can chicken broth
3 tablespoons light cream cheese
1 teaspoon butter
1/2 lemon, juiced
1 1/2 teaspoons salt
1/2 teaspoon black pepper

Preheat oven 350 degrees F. Place garlic on a piece of aluminum foil and lightly spray the garlic with olive oil cooking spray once. Wrap aluminum foil around the garlic to form a tight package. Roast for 45 minutes. Once garlic is cool enough to handle, remove from aluminum foil and set aside. In a nonstick 10-inch saucepan, heat 1 teaspoon olive oil over medium-high heat. Add onions and saute until translucent, about 1 1/2 minutes. Add spinach and nutmeg and saute for 1 minute. Add chicken broth and bring to simmer; simmer for 1 minute. Pour mixture into a food processor, and then squeeze the garlic cloves from the head of roasted garlic, discarding the skin. Add all remaining ingredients. Pulse until creamy. Serve warm.

Yield: 4 servings
Calories: 98
Fat: 4g
Fiber: 3g

1 (16-ounce) package baby carrots
1 T. butter or margarine
1 T. packed dark brown sugar
1/8 tsp. each ground cinnamon and salt

Cook carrots in boiling water 8 to 10 minutes or until tender; drain and return to pot. Immediately add butter or margarine, sugar, cinnamon and salt; stir to coat carrots evenly.

Yield: 6 servings
Calories: 54
Fat: 2g
Fiber: 1g

2 T. olive oil
2 pounds coarsely chopped red cabbage (about 6 C.)
2 cloves minced garlic
1 tsp. salt
1/3 C. red wine vinegar
Freshly ground black pepper

Heat oil in a large nonstick skillet over medium until hot. Add cabbage, garlic and salt; cook 10 minutes, stirring frequently. Reduce heat; cover and cook 10 minutes or until cabbage is tender. Stir in vinegar; sprinkle with pepper and serve.

Yield: 6 servings
Calories: 82
Fat: 5g
Fiber: 3g

4 cloves garlic, minced
1 tsp. cumin seeds, toasted and coarsely ground (see note)
1/2 tsp. ancho chili powder
1/4 tsp. freshly ground black pepper
3 T. balsamic vinegar
3 T. tamari or soy sauce
2 T. extra-virgin olive oil
1 pound fresh cremini or button mushrooms, cleaned with a damp towel

Preheat the broiler. In a mixing bowl, combine the garlic, cumin, chili powder, pepper, vinegar, tamari and olive oil. Immerse the mushrooms completely in the marinade for 10 to 15 minutes. Place the mushroom caps button-side down in a baking dish. Brush marinade onto the mushrooms. Broil for 5 to 7 minutes, until the mushrooms are brown and dry. Serve warm, or at room temperature. Note: To toast seeds, place in a dry skillet over medium heat. Toast until seeds are fragrant, shaking the pan to keep the seeds from scorching.

Yield: 6 servings
Calories: 43
Fat: 2.8g
Fiber: 2g

1 tsp. sesame oil
1/2 pound fresh snow pea pods, trimmed
1/2 C. diagonally sliced carrot
1/4 C. sliced water chestnuts
1/2 C. canned low-sodium chicken broth
1 tsp. low-sodium soy sauce
1 tsp. cornstarch

Add oil to a nonstick skillet and heat over medium-high heat until hot. Add snow peas and carrots. Saut� 2 minutes. Add water chestnuts and broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture. Cook over medium heat, stirring constantly, until sauce thickens. Serve immediately.

Yield: 4 servings
Calories: 50
Fat: 1.5g
Fiber: 2.5g

Cooking oil spray
1 C. mushrooms, chopped
3 C. chopped cauliflower
1/2 C. chopped sweet onions
1 T. canola oil
2 tsp. apple cider vinegar
2 tsp. lemon juice
1/4 tsp. fresh ground white pepper
1/2 tsp. salt
2 cloves garlic, minced
1/4 C. chopped chives

Preheat oven to 350�F. Spray baking dish with cooking oil spray. Mix all ingredients and spread in baking dish. Bake uncovered for 45 minutes, stirring twice. Garnish with chives and serve warm.

Yield: 6 servings
Calories: 45
Fat: 2g
Fiber: 2g

2 Slices bacon, finely diced
1/2 Medium onion, finely chopped
1/4 C. vinegar
1/4 C. water
Sugar substitute to equal 2 tsp. sugar
1 Can asparagus, heated and drained

Brown bacon in a skillet until crisp. Add onion, and cook until tender; drain well. Add vinegar and water; bring to a boil. Remove from heat, and stir in sugar substitute. Pour dressing over. asparagus, and serve warm.

Yield: 4 Servings
Serving Size: 1/2 C.
Calories:58
Fat: 2g
Fiber: 3g

3 3/4 C. fresh green beans
1 onion, chopped
2 T. reduced-calorie margarine, melted 1-1/2 tsp. salt
1/2 tsp. garlic powder
1/4 tsp. black pepper
5 Medium tomatoes, diced
2 Medium-size green peppers, chopped.

Wash beans; trim ends, and remove strings, Cut beans into 1-1/2-inch pieces. Sauté onion in margarine in a nonstick, skillet until tender. Add beans, salt. garlic powder. and black pepper. Cover and cook over low heat 10 mins, stirring frequently. Stir in tomato and green pepper; cover and simmer 25 to 30 mins or until beans are tender.

Yield: 8 Servings
Serving Size: 1/2 C.
Calories: 55
Fat: 2g
Fiber: 3g

1/4 C. Catalina Dressing
1 T. Brown Sugar, optional
1 lb. baby carrots
2 T. Slivered Almonds, toasted
2 T. chopped fresh parsley

Pour dressing over carrots in large nonstick skillet; stir to coat.
Cover and cook on medium heat 10 minutes, stirring after 5 minutes. Remove from heat. Stir in almonds and parsley.

Yield: 6 servings
Calories: 90
Fat: 6g
Fiber: 2g

8 medium leeks (3 1/2 pounds)

2 tsp. salt

2 oz thinly sliced pancetta, chilled

5 T. extra-virgin olive oil

1 T. red-wine vinegar

1 tsp. Dijon mustard

1 tsp. chopped fresh flat-leaf parsley

 

Cut off dark green tops of leeks and trim root ends. Halve each leek lengthwise to within 2 inches of root end. Rinse well under cold running water to wash away sand. Cover leeks with cold water in a 12-inch heavy skillet. Add salt and simmer leeks, uncovered, until tender, 15 to 20 minutes. Transfer leeks to a bowl of ice and cold water to stop cooking, then drain and pat dry with paper towels. While leeks simmer, finely chop pancetta, then cook in 1 T. oil over moderately low heat, stirring occasionally, until beginning to brown, about 5 minutes. Whisk together vinegar, mustard, remaining 1/4 C. oil, and salt and pepper to taste in a bowl until emulsified. Add leeks and gently toss to coat. Serve topped with pancetta and parsley.

2 T. Vegetable Oil

3 small Yellow Squashes, trimmed and cut into 1/4” slices

1 small Onion, sliced

2 T. minced Fennel Fronds

1/4 C. low fat Sour Cream

Salt and Pepper

1 T. minced Fresh Chives

 

Heat oil in nonstick skillet over medium heat. Add squash and onions and toss until vegetables are coated with oil. Reduce heat to low, cover and cook, stirring occasionally, until vegetables are just tender, about 6 minutes.  Stir in fennel and sour cream; season with salt and pepper to taste. Cook, uncovered, just until heated through 1 to 2 minutes. Sprinkle with chives and serve.

12 baby leeks

3 T. butter

2 C. hot vegetable stock

Salt and freshly ground pepper, to taste

3 T. champagne vinegar

3/4 C. Basil Oil

2 T. heavy cream

1 T. snipped fresh chives

 

Position a rack in the middle of the oven and preheat to 325 degrees F. Butter an 8-inch square baking dish and a piece of parchment paper cut to size (for the top); set aside. Cut off the stem ends (roots) and green tops of the leeks. Slice the leeks lengthwise, leaving one inch near the root end intact to keep the leeks from falling apart. Wash thoroughly under cold water to remove all sand. Place leeks in the prepared baking dish and cover with the stock. Salt and pepper lightly and cover with the parchment paper, buttered side down. Cook until leeks are tender and the stock is reduced to a glaze. Turn leeks 2 or 3 times while baking. Cool to lukewarm. While the leeks are cooling, mix the vinegar with a pinch of salt and pepper. Whisk in the oil and cream. Correct the seasoning and add the chives. Pour the vinaigrette mixture over the leeks and serve lukewarm.

2 lb. Asparagus

4 large Egg Yolks

1/4 C. fresh Lemon Juice

1/2 tsp. sugar

Salt and Pepper

3/4 C. Dry White Wine

3 T. Dijon Mustard

1 Shallot, finely minced

1 T. minced Parsley

1 T. minced Chives

 

Steam asparagus to your preference. Drain and refresh in cold water. In top of double boiler over simmering water, whisk together egg yolks, lemon juice, sugar and salt and pepper to taste. Continue whisking until yolks begin to lighten in color, about 3 minutes. Whisking vigorously, add wine and heat until volume more than doubles, about 5 minutes. You need a strong arm and patience, but suddenly this mixture will lighten and swell considerably. Whisk in mustard, shallot and herbs; remove from heat. Spoon over asparagus and serve. Variation: Try cilantro instead of parsley as accompaniment for smoked fowl or grilled fish.

2 medium carrots, peeled, trimmed, cut into 1/4 x 3-inch sticks
1/4 head of cauliflower, separated into 1-inch florets with stems attached
4 oz.green beans, trimmed, left whole

Pickling liquid:
1 C. apple cider vinegar
1 1/2 C. water
2 T. sugar
1 tsp. salt
1/4 tsp. crushed red pepper flakes
2 garlic cloves, peeled and crushed with the side of a knife
1 large bushy sprig fresh tarragon

Make these wonderful pickles up in a quart-sized canning jar or in a 1-quart covered casserole or small mixing bowl with a lid. They are ready within three days. Place prepared vegetables in a bowl and add enough water and ice cubes to cover. Refrigerate while making the pickling liquid. Combine the cider vinegar, water, sugar, crushed red pepper flakes, and salt in a large saucepan; heat to boiling. Drain the vegetables and add to the pickling mixture. Heat to boiling. Set a strainer over a large bowl. Strain. Reserve liquid and vegetables separately. When vegetables are cool enough to handle, pack snugly in a wide-mouthed quart jar or place in a bowl with a tight-fitting lid; add the garlic and tarragon. Return the liquid to the saucepan and heat to boiling. Pour over the vegetables. Cover tightly and refrigerate at least three days. Remove from liquid before serving.

1/3 C. plain nonfat yogurt
1/4 C. grated Parmesan cheese
1/4 C. Dijon mustard
1/4 tsp. dried tarragon
1 slice whole wheat bread, made into crumbs
1 T. fresh tarragon, chopped
1 tsp. olive oil
2 lb. cauliflower, cut into florets

Preheat oven to 375F. Coat an 8″ sq pan w/ nonstick olive oil spray. In a small bowl, stir together yogurt, cheese, mustard & dried tarragon. In another bowl, combine bread crumbs, tarragon & olive oil. Stir vigorously to coat the crumbs with oil. Steam cauliflower in a large pot w/ 2″ water, just until tender about 8 min. Spread the cauliflower evenly in the prepared pan. Spoon the mustard mixture over the cauliflower and stir gently to coat. Sprinkle bread crumbs over the top. Bake until the crumbs are crisp and well browned, 15-20 minutes.

Yield: 6 servings
Calories: 74
Fat: 3g
Fiber: 2g

1 T. margarine or cooking oil
1 clove garlic, minced
1/4 tsp. dried basil, oregano, or Italian seasoning, crushed
1 medium carrot, cut into julienne strips (1/2 C.)
1 small zucchini and/or yellow summer squash, cut into julienne strips (1 C.)
2 medium leeks, thinly sliced (2/3 C.), or 2 green onions, thinly sliced (1/4 C.)
3 T. grated Parmesan or Romano cheese

Place margarine or cooking oil in a wok or large skillet. Preheat over medium-high heat. Stir-fry garlic and basil, oregano, or Italian seasoning in hot margarine or cooking oil for 15 seconds. Add carrot. Stir-fry for 1 minute. Add zucchini and/or yellow squash. Stir-fry for 2-1/2 minutes. Add leeks or green onions and stir-fry about 1-1/2 minutes more or until vegetables are crisp-tender. Sprinkle with Parmesan or Romano cheese; toss gently. Serve immediately.

Yield: 2 Servings
Calories: 127
Fat: 8g
Fiber: 2g

1 egg
1 C. mushroom caps, cleaned
1 C. bite-sized broccoli florets
1 C. bite-sized cauliflower pieces
1 pkt. Shake ‘N Bake Extra Crispy Seasoned Coating Mix

Preheat oven to 425°F. Beat egg in small bowl. Dip vegetables in egg; shake in coating mix. Place breaded vegetables on lightly greased shallow pan. Bake 20 min. or until crisp and golden brown.

Yield: 6 servings
Calories: 70
Fat: 2g
Fiber: 1g

20 ounces artichoke hearts
1/2 C. dry vermouth
1 T. lemon juice
1 clove garlic, crushed
1/2 tsp. dry mustard
freshly ground black pepper
1/2 T. tarragon
1 T. chopped parsley
2 T. margarine

Cook artichoke hearts. Drain. Combine vermouth, lemon juice, garlic, seasonings and margarine in a saucepan. Cover and simmer 5 minutes. Pour over cooked artichoke hearts. Garnish with chopped parsley.

Yield: 6 Servings
Calories: 109
Fat: 4g
Fiber: 1g

5 C. cut-up assorted fresh fall vegetables, such as carrots, onions, parsnips, rutabagas and turnips
1/3 C. Kraft LIGHT DONE RIGHT! Zesty Italian Reduced Fat Dressing
1/3 C. Grated Parmesan Cheese

Preheat oven to 450°F. Toss vegetables with dressing and cheese.
Place vegetable mixture in lightly greased foil-lined 15x10x1-inch baking pan. Bake 40 to 45 min. or until vegetables are tender, stirring occasionally. Use Your Grill: Preheat grill to medium heat. Toss vegetables with dressing and cheese; place in prepared pan as directed. Grill 40 to 45 min. or until vegetables are tender, stirring occasionally.

Yield: 6 servings
Calories: 100
Fat: 4g
Fiber: 3g

1 1/4 lb., 4 large handfuls, haricots verts – thin green beans, trimmed
2 T. light in color oil, such as vegetable oil or peanut oil
2 T. sesame seeds
Salt

Bring 2 inches water to a boil in a large skillet. Salt water once it comes to a boil. Blanch haricots verts in boiling water 2 minutes, drain and cool. Pat beans dry on paper towels. Dry skillet as well and return to heat. Heat pan over high flame and add oil to coat the bottom of pan. Add beans to hot oil and stir fry using tongs to move and toss the beans until they are charred and very hot, 3 to 4 minutes. Sprinkle beans with sesame seeds and cook 30 seconds more, to both toast the seeds and distribute them. Pile fried beans onto a serving plate and sprinkle with salt, to your taste.

1/2 stick butter
1 lime, juiced and zested
1 small jalapeno, seeded
1 clove garlic
1 tsp. sweet paprika
6 ears corn on the cob, husked
1 slice bread, of any kind
Coarse salt

Combine butter, lime, jalapeno, garlic and paprika in food processor and pulse process until smooth. Place on waxed paper or plastic and roll. Place in freezer until ready to serve. Cook corn by boiling, steaming or grilling. Cut disks of butter and rub onto corn, nesting the butter in a slice of bread to apply it to the hot corn. Season ears with salt (and fight over the hot buttered bread slice!)

Yield: 6 servings
Calories: 157
Fat: 8.8g
Fiber: 4.2g

2 1/4 cups low-salt chicken broth, divided
2 tablespoons sherry vinegar
2 tablespoons fresh lime juice
1 tablespoon vegetable oil
1/2 teaspoon dried oregano
1 canned chipotle chile in adobo sauce
3 pounds mustard greens
3 pounds turnip greens
6 garlic cloves, minced

Combine 1/4 cup broth, vinegar, and next 4 ingredients (vinegar through chile) in a blender; process until smooth.Remove stems from greens. Wash and pat dry; coarsely chop to measure 20 cups. Bring 1 cup broth to a boil in a stockpot over medium-high heat. Add garlic; cook 2 minutes, stirring frequently. Add 1 cup broth and greens; cover and cook 20 minutes or until wilted. Drain well. Serve with vinaigrette.

Yield: 8 servings
Serving size: 1 cup greens and 1 tablespoon vinaigrette

Calories: 70
Fat: 2.5g
Fiber: 2.1g

1 medium yellow squash, sliced on bias
1 medium zucchini, sliced on bias
1 medium eggplant, sliced into 1/2-inch thick circles
1 red onion, sliced in 1/2-inch thick circles
2 Roma tomatoes, sliced in 1/2 lengthwise
1 red bell pepper, stemmed, seeded, and quartered
1 yellow bell pepper, stemmed, seeded, and quartered
3 portobello mushroom caps, gilled and peeled
3 green onions
Kosher salt
Freshly ground black pepper
1/2 cup extra-virgin olive oil
1/2 cup balsamic vinegar

Preheat grill to high. Prepare all vegetables. Place vegetables in a roasting pan with the mushroom caps and green onions. Season vegetables generously with salt and pepper, and toss with the olive oil and balsamic vinegar. Place vegetables, cut side down, on the hot grill and cook for a couple minutes on each side, or until tender and nicely marked by the grill. Remove from grill and toss with an additional 1/4 cup balsamic vinegar. Season with salt and pepper, to taste.

Yield: 10 servings
Calories 81
Fat: 5g
Fiber: 3g