Kristen's Recipes

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

2 T. fresh lemon juice
1 T. chopped fresh dill
2 tsp. olive oil
1 garlic clove, minced
1/8 tsp. granulated sugar
One 14-ounce can drained hearts of palm, rinsed, dried and cut into 1″ rounds (about 2 C.)

In medium bowl, whisk lemon juice, dill, oil, garlic and sugar; add hearts of palm and toss to mix well.

Yield: 4 servings
Calories: 42
Fat: 2g
Fiber: 0g

3 C. diagonally sliced asparagus spears (2″ pieces)
2 T. sherry-wine vinegar
1 T. + 1 tsp. sesame oil
1 tsp. granulated sugar
1/4 tsp. salt
2 T. chopped fresh chives
2 tsp. sesame seeds, toasted

In large pot of boiling water, cook asparagus 2 minutes; drain. Rinse under cold running water; drain well and dry with paper towels. Set aside. In large bowl, whisk together vinegar, 1 T. + 1 tsp. water, the oil, sugar and salt; add cooked asparagus. Toss to mix well. To serve, spoon asparagus mixture onto plates and then sprinkle each with one-fourth of the chives and sesame seeds.

Yield: 4 servings
Calories: 77
Fat: 6g
Fiber: 1g

4 C. package shredded cabbage
1 T. reduced-fat soft margarine
1 T. fresh lemon juice
1/2 tsp. Dijon mustard
Salt and freshly ground pepper to taste

Place shredded cabbage in a vegetable steamer (we sometimes use a colander) set over a pan of slowly boiling water. Cover and steam for 7 to 8 minutes, until tender but still crisp. Place margarine, lemon juice, and mustard in a small microwave-safe dish. Microwave on HIGH for 10 to 15 seconds, until margarine melts. Stir and drizzle over steamed cabbage, tossing gently to coat evenly. Season with salt (if using) and pepper.

Yield: 4 servings
Calories: 34
Fat: 2g
Fiber: 2g

1 head cauliflower, about 4 lb.
3 T. reduced-fat margarine, at room temperature
1 T. fresh lemon juice
1 T. chopped fresh dill or 1 tsp. (5 ml) dried dill weed
1 T. chopped fresh parsley
1 tsp. grated lemon zest
1 large clove garlic, minced
1/2 tsp. ground cumin
Pinch cayenne pepper

Preheat oven to 350°F. Trim and discard all leaves off the cauliflower. Cut stem flush with the bottom of the head to allow it to sit steadily. In a small bowl, cream together remaining ingredients. Spread mixture evenly over the top and sides of the cauliflower. Place in a large oven-roof casserole and cover tightly with aluminum foil. Roast until cauliflower is fork-tender, about 1 1/4 hours. Carefully transfer whole cauliflower to a large heated serving platter. Spoon any pan juices over the top and serve at once.

Yield: 12 servings
Calories: 31
Fat: 2g
Fiber: 2g

1 1/4 tsp. unsalted butter
3/4 medium onion, chopped
2 cloves garlic, minced
2 T. all purpose flour
1 C. skim milk
13 ounces frozen chopped spinach, thawed and squeezed dry
1 T. plus 1 tsp. fresh lemon juice
3/4 tsp. lemon zest
2 T. plus 2 tsp. bottled real bacon pieces
1 T. plus 1 tsp. grated Parmesan cheese

Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion and garlic about 6 minutes until tender. Add flour and cook 2 minutes, stirring frequently. Gradually whisk in milk. Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken. Reduce heat to low and stir in remaining ingredients, except cheese. Season with salt and pepper to taste. Cook until heated through. Serve sprinkled with Parmesan cheese.

Yield: 4 servings
Calories: 110
Fat: 2.9g
Fiber: 3.9g

1/2 teaspoon hot sauce
1/2 cup egg substitute
1/2 pound okra, cut into 1-inch lengths
1 cup panko bread crumbs
1 teaspoon salt
1 teaspoon white pepper

Preheat oven to 450 degrees F. In a small bowl, mix together the hot sauce and egg substitute. Roll okra in hot sauce mixture. In a shallow bowl, mix bread crumbs with salt and pepper. Transfer bread crumb mixture to a 1-gallon resealable plastic bag. Add the okra to the bag and shake until coated. Place a wire rack on top of a cookie sheet. Arrange okra on rack and bake until crisp, about 5 minutes.

Yield: 4 servings
Calories: 80
Fat: 1g
Fiber: 2g

1 pound fresh Brussels sprouts
low-fat, low-salt chicken stock
2 shallots, sliced thin
1/2 teaspoon olive oil
1/4 cup toasted walnuts

Trim the Brussels sprouts, pulling off any yellowed or withered leaves. Cut an X in the stem of each sprout. Place in a pot and just cover with chicken broth. Simmer until just done, about 7 minutes. Remove sprouts from the broth. Simmer the broth until you have 2 tablespoons left. In a non-stick pan, sauté the shallots in olive oil until wilted. Place the sprouts in the pan and add the reduced broth. Set aside until ready to serve. To serve, reheat and garnish with toasted walnuts.

Yield: 6 servings
Calories: 62
Fat: 3g
Fiber: 3g

2 cloves garlic
2 tsp. olive oil
4 C. sliced zucchini (4 to 5 small)
1 tsp. dried mint or basil, crushed, or 1 T. snipped fresh mint or basil
1/4 tsp. salt
1/8 tsp. pepper
2 T. finely shredded Parmesan or Romano cheese

In a large skillet cook the whole garlic cloves in hot oil until lightly browned; discard garlic. Add the zucchini, dried mint or basil (if using), salt, and pepper to the oil in the skillet. Cook, uncovered, over medium heat about 5 minutes or until the zucchini is crisp-tender, stirring occasionally. To serve, sprinkle with the Parmesan cheese and fresh mint or basil (if using). Makes 6 servings.

Yield: 6 servings
Calories: 35
Fat: 2g
Fiber: 1g

1 lb. broccoli
2 T. olive oil
Salt and freshly ground black pepper

Preheat oven to 500 degrees Wash and drain broccoli. Pat dry. Cut into florets. In a large bowl, toss the broccoli with the oil and salt and pepper to taste. Arrange florets in a single layer on a baking sheet and roast, turning once, for 12 minutes, or until just tender. Transfer broccoli to a serving bowl.

Yield: 4 servings
Calories: 83
Fat: 7.3g
Fiber: 1g

1 tsp. olive oil
1 tsp. butter
1 (10 oz.) pkg. pearl onions
1/3 C. water
1 tsp. sugar
1 T. chopped fresh thyme
2 T. dry white wine
1/4 tsp. salt
1/8 tsp. black pepper

Heat oil in a medium nonstick skillet over medium heat. Melt butter in pan. Add onions, and cook 5 min. or until lightly browned, shaking pan frequently. Add water and sugar, and bring to a boil. Cover, reduce heat, and simmer 8 min. Uncover and cook 2 min. or until liquid evaporates. Stir in thyme and remaining ingredients; cook 1 min. To peel pearl onions easily, slice off the root ends and drop into boiling water for less than a minute. Drain and rinse with cold water. Pinch the stem end of each, and a peeled onion will pop out. When they’re in the skillet, shake the onions frequently for even browning.

Yield: 4 servings
Calories: 55
Fat: 2.2g
Fiber: 1.4g

1 1/2 to 2 lb. of your choice of the following, or any combination of: “baby” packaged fresh carrots, brussel sprouts, yellow squash (you can also use broccoli, cauliflower and zucchini)
1/2 C. water
1/2 C. balsamic vinegar
1 T. butter
Salt and freshly ground black pepper
Chopped parsley leaves, for garnish

Place veggies in a pan with water and vinegar. Bring to a boil and cover. Reduce heat to medium and cook 10 minutes. Remove lid and raise heat back up. Allow the water to boil away and the vinegar to reduce and glaze the veggies, about 5 to 7 minutes. When the vegetables are glazed, to a sweet, rich brown color add butter to the pan. Turn veggies to coat lightly with butter. Season with salt, pepper and serve. Garnish with parsley. For an optional glaze for the vegetables, substitute 1/4 melted butter and 1/4 C. honey for 1/2 C. balsamic vinegar. Follow method as listed.

Yield: 4 servings
Calories: 83
Fat: 3.2g
Fiber: 1g

1 1/2 pounds asparagus, tough stems removed, cut into 1-inch lengths
1 1/2 tsp. unsalted margarine (or olive oil)
1 T. sesame seeds
1 tsp. reduced-sodium soy sauce
1 tsp. Oriental sesame or peanut oil
1/8 tsp. black pepper

In a heavy 10-inch skillet, bring an inch of unsalted water to a boil. Add the asparagus and cook, covered, for 3 minutes or until just tender. Drain in a colander, rinse under cold running water to stop the cooking, and drain again. Set aside. In the same saucepan, melt the margarine over moderate heat; add the sesame seeds and cook, stirring, for 3 to 4 minutes or until the seeds are golden. Return the asparagus to the pan; add the soy sauce, sesame oil, and pepper, and cook, stirring, for 1 minute or until the asparagus is heated through.

Yield: 4 servings
Calories: 57
Fat: 4g
Fiber: 1g

1 large cabbage – coarsely chopped
2 T. butter
1 T. sugar
1 large onion – chopped fine
2 large Granny Smith apples – peeled and chopped
1/4 C. red wine vinegar
1/2 C. beef broth
1/2 tsp. salt
2 large bay leaves
8 cloves
1 C. dry red wine

In a large heavy skillet, melt the butter over medium high heat. Sprinkle in the sugar and stir until dissolved. Add the onion and apples. Stir fry for 5 minutes. Add the cabbage and fry for 5 more minutes. Add red wine vinegar, beef broth, salt, bay leaves, and cloves. Let the mixture simmer, covered, for 25 minutes. Discard bay leaves and cloves. Serve.

Yield: 6 servings
Calories: 124
Fat: 4.4g
Fiber: 1.9g

3/4 C. Water
8 medium carrots (about 1 lb.), peeled and sliced diagonally 1/2″ thick
1 cinnamon stick
3/4 tsp. ground cumin
1/2 tsp. ground ginger
1/4 tsp. ground coriander
1/8 tsp. cayenne pepper
2 tsp. honey
2 tsp. lemon juice

In 10: skillet bring water to a boil and add the carrots, cinnamon, ginger, coriander, cumin and cayenne. Adjust heat so that the liquid bubbles gently, cover and simmer 12 minutes. Uncover, add honey and lemon juice, raise heat to high and boil until liquid has evaporated and the carrots are just tender, about 4 minutes.

Yield: 4 servings
Calories: 58
Fat: 0g
Fiber: 2g