Kristen's Recipes

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

1 1/2 lb. Brussels sprouts
3 T. good olive oil
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper

Preheat oven to 400 degrees F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.

2 tsp. Olive Oil
2 C. thinly sliced Onion
2 T. finely chopped Fresh Ginger
2 T. Mild Curry Powder
1 tsp. minced Garlic
10 C. Cauliflower Florets (2 medium heads)
1 C. chopped, seeded Tomato
1 C. Plain whole Milk Yogurt
1/2 C. finely chopped Cilantro stems
1 tsp. Salt
lemon wedges & cilantro sprigs, optional

Heat oil in a dutch oven over medium high heat. Add onion and ginger; cover and cook 3 minutes, stirring frequently. Reduce heat to medium. Add mild curry powder and garlic; cook 30 seconds; stirring constantly. Add cauliflower and next four ingredients, stirring well to combine. Bring to a boil (yogurt will curdle); cover, reduce heat, and simmer 20 minutes. Serve with lemon wedges and cilantro.

Yield: 8 servings
Serving Size: 1 C.

Calories: 83
Fat: 2.7g
Fiber: 4.3g

1 lb. mini-carrots
1/2 C. skim milk
2 sprigs fresh tarragon, mint or parsley
Pinch of ground nutmeg
1 tsp. red wine vinegar
Salt and black pepper

Cut the carrots into thin strips (2″ by 1/4″). Put the carrots and milk into a medium saucepan over high heat. Bring the milk to a boil, but be careful it does not boil over. Reduce the heat; add the tarragon, mint or parsley and nutmeg. Cover and simmer for 2 minutes; uncover and continue cooking for 8 to 10 minutes, or until the carrots are tender and the milk is absorbed. Remove and discard the tarragon, mint or parsley. Sprinkle with the vinegar. Add salt and pepper to taste. Use fresh, not dried herbs in this recipe. The dried tend to give the dish a bitter taste.

Yield: 6 servings
Calories 62
Fat 0.3 g

1/4 C. Low-salt chicken broth
1 C. Chopped zucchini, yellow crookneck, pattypan, scallopini, or sunburst summer squash
1/2 C. Shiitake mushrooms or brown mushrooms, chopped
1/4 C. Green onion, sliced
1 T. Fresh basil, chopped or 1 tsp. crushed dried basil
1 T. Fresh thyme, chopped, or 1 tsp. crushed dried thyme
1 clove Garlic, minced
1/4 tsp. Pepper
1-1/2 C. Spaghetti squash cooked, seeded, and fluffed into strands
4 Sweet bell peppers, any color
1/4 C. Shredded nonfat or low-fat swiss or cheddar cheese

In a skillet, heat chicken broth to simmering. Add squash, mushrooms, onion, herbs, garlic and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or until vegetables are tender. Remove from heat. Stir in spaghetti squash. Slice tops off of bell peppers and discard seeds. Spoon filling into peppers; sprinkle on shredded cheese. Add tops. Place in a shallow baking dish sprayed with aerosol cooking spray. Cover and bake in a 375 F oven for 30 to 35 minutes, or until heated through.

Yield: 4 servings
Calories: 73
Fat: 2g
Fiber: 4g

1/3 C. sliced Almonds
1 lb. (1″) diaganolly sliced carrots (about 3 cups)
1 12oz. bag Broccoli Florets (about 6 cups)
1 T. Butter
1/4 C. finely chopped Shallots
1/2 C. Chicken Stock
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 350 degrees. Spread almonds in a single layer in a shallow pan. Bake for 7 minutes or until lightly browned and fragrant, stirring occasionally. Cool completely and set aside. Place carrots in a large saucepan of boiling water, cook 3 minutes. Remove with slotted spoon and plunge into ice bath to stop cooking; drain. Cook broccoli in boiling water for 2 minutes, remove and place into ice bath to stop cooking; drain. Melt the butter in a 12 inch skillet over medium high heat. Add the shallots; sauté 2 minutes or until tender. Reduce heat to medium. Add carrots, broccoli, stock, salt and pepper. Cover and cook 6 minutes or until vegetables are crisp tender. Sprinkle with almonds.

Yield: 12 servings
Serving Size: 1/2 cup

Calories: 54
Fat: 2.6g
Fiber: 2.3g

2 1/2 T. Butter
1 C. sliced Shallots
1/3 C. Balsamic Vinegar
2 tsp. chopped fresh Thyme
1 tsp. Lemon Zest
3/4 tsp. Salt
1/4 tsp. Pepper
2 lb. Green Beans, trimmed (10 cups)

Melt butter in saucepan over mdeium high heat. Add shallots; sauté 4 minutes or until golden. Stir in vinegar, cook 1 1/2 minutes. Remove from heat. Stir in thyme, zest, salt and pepper. Cook beans in boiling water 3 minutes or until crisp-tender; drain. Place beans in a large bowl. Stir in shallot mixture; toss well to coat.

Yield: 10 servings
Serving Size: 1 cup

Calories: 90
Fat: 2.9g
Fiber: 3.3g

8 Green Onions
1 T. Butter
1/4 tsp. Pepper
2 C. fresh or frozen (thawed) Green Peas
1/4 C. Water
1 tsp. chopped fresh Marjoram
1/8 tsp. Salt

Remove green tops from onions and reserve for another use. Cut white portion of each onion into 1/2 inch pieces. Melt butter in a skillet over medium heat. Add onion and pepper; cover and cook 3 minutes. Stir in peas and water; bring to a boil. Cover and cook 5 minutes or until peas are tender. Uncover and cook 2 minutes or until liquid evaporates. Remove fro heat, stir in marjoram and salt.

Yield: 4 servings
Serving Size: 1/2 cup

Calories: 97
Fat: 3.2g
Fiber: 4.8g

4 center cut Bacon Slices
1 lb. Broccolini, trimmed and cut in half crosswise
2 leeks, halved lengthwise and cut diagonally into 2″ pieces
1/4 tsp. dried Oregano
1/4 tsp. crushed Red Pepper
4 cloves Garlic, thinly sliced
1/4 C. Chicken Broth
1 1/2 T. Balsamic Vinegar
3/4 tsp. Salt

Cook bacon in a large nonstick skillet over medium high heat until crisp. Remove bacon from pan, reserving 2 tsp. droppings in pan. Crumble bacon; set aside. Add broccolini and leeks to the drippings in the pan; sauté 4 minutes. Add oregano, pepper and garlic, sauté 3 minutes. Stir in remaining ngredients and cook 30 seconds or until liquid almost evaporates. Sprinkle with the crumbled bacon.

Yield: 8 servings
Serving Size: 3/4 cup

Calories: 81
Fat: 2.9g
FIber: 1.5g

6 cups cauliflower florets
2 T. grated Parmesan cheese, divided
1/2 tsp. salt, divided
1/4 tsp. pepper, divided
Cooking spray
2 cups cubed cooked fresh pumpkin or 1 1/2 cups canned unsweetened pumpkin
1/4 cup fat-free sour cream
1/3 cup fresh breadcrumbs
1 T. minced fresh parsley

Preheat oven to 350°. Steam cauliflower, covered, 4 minutes or until crisp-tender, and drain. Combine steamed cauliflower, 1 T. cheese, 1/4 tsp. salt, and 1/8 tsp. pepper in a 2-quart casserole coated with cooking spray, and toss gently. Place pumpkin in a food processor, and process until smooth. Add 1/4 tsp. salt, 1/8 tsp. pepper, and sour cream, and pulse until smooth. Spoon the pumpkin mixture over cauliflower. Combine 1 T. cheese, breadcrumbs, and parsley; sprinkle over pumpkin mixture. Bake at 350° for 15 minutes.

Yield: 6 servings (serving size: 1 cup)
Calories: 57
Fat: .9g
Fiber: 2.9g

Vegetable cooking spray
1/4 cup finely chopped onion
2 T. all-purpose flour
1 cup skim milk
1/2 cup (2 oz.) shredded reduced-sodium, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 tsp. sugar
1/2 tsp. salt
2 (9-ounce) packages frozen French-style green beans, thawed and drained
1 1/2 cups herb-seasoned stuffing mix
2 tsp. margarine, melted
1 egg white, lightly beaten

Coat a medium saucepan with cooking spray, and place over medium heat until hot. Add onion; sauté 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar, and salt; cook 5 minutes or until thickened and bubbly, stirring constantly. Place green beans in an 8-inch square baking dish; pour the sauce over beans. Combine stuffing mix, margarine, and egg white in a bowl; stir well, and sprinkle over green bean mixture. Bake at 350° for 25 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1/2 cup)
Calories: 139
Fat: 4.7g
Fiber: 2.1g

1 1/2 pounds Brussels sprouts
4 T. (1/2 stick) unsalted butter
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. water
Juice of 1/2 lime

Soak whole sprouts in a large bowl of cold, salted water to clean. Then trim and discard ends and any bitter outer leaves. Cut each in half lengthwise, then slice thinly across width. Melt butter in a large skillet over medium-high heat. sauté sprouts with salt and pepper until they start to brown. Add water and cook until barely limp, about 4 minutes. (The water changes the action from sautéing to steaming.) Stir in lime juice and serve immediately.

1 tsp. olive oil
1 1/2 lb red cabbage, cored, cut into 2-inch pieces, and layers separated
1/2 lb red onions, cut into 1-inch pieces and layers separated
2 tsp. finely chopped fresh thyme
1/2 tsp. salt
1/4 tsp. black pepper

Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté cabbage, onions, thyme, salt, and pepper, stirring, 3 minutes. Cover skillet and reduce heat to moderate, then cook, stirring occasionally, until cabbage is tender, about 12 minutes more.

Makes 4 servings
Each serving contains about 68 calories and 1 gram fat

1/2 tsp. olive oil
1/2 C. thinly sliced onion
21/2 C. packed red cabbage leaves, shredded
1 bay leaf
pinch ground cloves
1/4 tsp. freshly ground
black pepper
pinch salt
1/4 tsp. caraway seeds
2 T. dry red wine
1 T. red wine vinegar
1/2 C. vegetable stock
1 small apple, peeled and cut into
matchstick-size pieces (1/2 C.)
1 T. red currant jelly
11/2 T. minced parsley
for garnish

Preheat the oven to 350°F. Heat the olive oil in a medium-size, ovenproof skillet over medium heat. Add the onion and cook, stirring frequently, until golden brown. Add the red cabbage, cover, and cook for about 2 minutes. Add the bay leaf, cloves, pepper, salt, caraway seeds, red wine, red wine vinegar, and vegetable stock. Mix well and cover the skillet. Transfer the covered skillet to the preheated oven and bake for 25 minutes, or until the cabbage is completely wilted. Add the sliced apple and red currant jelly and mix well. Return to the oven and bake for an additional 10 minutes. To serve, place 1/2 C. of the cabbage mixture on each of 4 plates and garnish with chopped parsley.

Makes 4 servings
Calories:55

1 T. olive oil
2 C. grape tomatoes
1 scallion, green part only, chopped
1/4 tsp. salt
1 T. white balsamic vinegar or 1 T. white wine vinegar plus 1/4 tsp. sugar
1/4 tsp. freshly ground pepper

Heat the olive oil in a large sauté pan over high heat. Add the tomatoes and sauté 2 minutes. Add the scallion and cook another minute or until the tomatoes look slightly pulpy. Remove from heat and place in a bowl. Add vinegar, salt and pepper. Set aside 5 minutes for flavors to blend. Serves 4.

2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch strips
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 C. vegetable stock or water

Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 4 ingredients 2-3 minutes, stirring frequently. Add stock, cover skillet and cook another 3-4 minutes or until cauliflower is tender.

Yield: 4 servings

Calories: 63
Fat: 3g
Fiber: 4.2g

1 spaghetti squash
1/2 C. low-salt chicken broth
1 sweet red bell pepper, diced
1 C. zucchini or yellow crookneck summer squash, chopped
1 C. sliced mushrooms
1/4 C. green onion, sliced
1 T. fresh basil, chopped, or 1 tsp. dried basil, crushed
1 T. fresh thyme, chopped, or 1 tsp. dried thyme, crushed
1 clove garlic, minced
1/4 tsp. pepper
1 medium tomato, chopped
1/4 C. low fat cheddar cheese, shredded

Cut spaghetti squash in half, lengthwise, and scoop out the string seed section. Place cut side down in a glass baking dish and and 1/2 inch of water. Cover and bake at 350 degrees for 45 minutes, or until fork tender. Raise squash onto rack to allow excess water to drain. In the meantime, heat chicken broth to simmering. Add bell pepper and cook a few minutes till it just begins to soften. Add summer squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or till vegetables are tender. Remove from heat and stir in tomato. Shred spaghetti squash and divide among 4 plates. Top with vegetable sauce and sprinkle with cheese.

Yield: 4 Servigns
Calories: 70
Fat: 1g
FIber: 1.5g

1 lb. green beans, ends trimmed
2 tsp. olive oil
1 tsp. minced garlic
1/2 C. chopped scallions
1/4 tsp. dry oregano
1/4 tsp. dry thyme
1/4 tsp. dry tarragon
1/4 tsp. dry marjoram
1/4 tsp. freshly ground black pepper

In a covered saucepan, steam beans until tender, about 5-10 minutes. Drain and plunge into cold water. Drain well. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and scallions and sauté for 2 minutes. Stir in beans and seasonings. sauté and stir until all are heated throughout. May be served hot or at room temperature.

Yield: 6 servings
Calories: 40
Fat: 2g
Fiber: 2g

8 oz. canned whole tomatoes undrained
3/4 cup Fresh okra, sliced
8 oz. canned whole-kernel corn undrained
1/4 cup Onion, chopped
1/4 cup Celery, chopped
1/8 cup Green pepper chopped

Combine all ingredients in a large skillet, stirring well. Cover and bring to a boil. Reduce heat, and simmer 15-20 mins.

Yield: 4 servings
Serving Size: 1/2 cup
Calories: 43

1 pound carrots, peeled and sliced
1 bell pepper, cut in 1 inch strips
1/3 cup sugar
1 T. cornstarch
1/2 tsp. salt
1 (16 oz.) can unsweetened pineapple chunks (reserve 1/2 cup juice)
2 T. cider vinegar
2 tsp. soy sauce

In a large saucepan, cover carrots with water and cook over medium heat for 15 minutes. Add the bell pepper and cook, covered, for 3 minutes. In another saucepan, combine the sugar, cornstarch and salt. Stir in the reserved pineapple juice, vinegar and soy sauce and cook until bubbly. Sir in the carrots and pineapple. Heat the mixture thoroughly and serve.

Yield: 6 servings
Calories: 130
Fat: 0g
Fiber: 3g

1/2 tsp. olive oil
1 cup chopped onion
2 oz. chopped Canadian bacon
1 1-pound package frozen okra (2 1/2 C.)
1 8 oz. can tomatoes, chopped (1 cup)
1/4 tsp. pepper

Heat the oil in a high-sided skillet on medium high. Sauté the onion with the Canadian bacon until soft, 10 minutes, lowering the heat to keep from scorching. Trim the caps off the okra and cut into 1/2-inch slices. Add the okra and 1 cup of chopped tomatoes to the onions and bacon and cook 10 minutes more or until the okra is tender. Season with pepper and serve.

Yield: 4 servings
Calories: 89
Fat: 2g
Fiber: 5g