Kristen's Recipes

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.

Brussels Sprout and Bacon Frittata

 

1/2 pound bacon, diced

2 small- medium shallots, halved and thinly sliced

3/4 pound brussels sprouts, halved and sliced 1/4 -inch thick

Kosher salt

Freshly ground pepper

8 large eggs

2 T. whole milk or cream

1 C. shredded gruyère cheese

1/4 C. snipped chives, divided

 

Preheat your broiler and position a rack 6 inches from the heat. No broiler? Just crank your oven up as hot as it goes, usually 450-475°F In a 10-inch ovenproof skillet, cook the bacon over moderately high heat, stirring occasionally, until darker in color and almost fully crisp, 5 minutes. Add the shallots and cook, stirring occasionally, until softened, about 3 minutes. Add the brussels sprouts, season with salt and pepper and cook, tossing occasionally, until crisp-tender and lightly browned, about 5 minutes. Meanwhile, in a large bowl, beat the eggs with the milk, 1/2 to 1 tsp. of salt (taste a piece of bacon; if it’s really salty, you might be fine with 1/2 teaspoon) and 1/4 tsp. of pepper. Stir in the shredded cheese and half the chives. Pour the egg mixture into the skillet and cook over moderate heat, stirring gently, until the eggs start to set, about 1 minute, and then a few minutes more, until the bottom is lightly browned, about 4 more minutes.  Transfer to the broiler (or very hot oven) and cook until the top is a deep golden brown and the eggs are just set in the center, about 5 minutes, but keep an eye on it. Poke a knife in a couple places to see if any runny egg spills out; if it’s still runny, return it to the broiler for another 1 to 2 minutes. Scatter remaining chives on top and finish with a few grinds of pepper.  If you’d like, run a rubber spatula around the edge of the frittata and slide it onto a serving plate, then cut it into 6 pieces and serve. Or, you can serve it directly from the skillet, as we do

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

1 1/2 lb. yellow summer squash, sliced thin (peeling is optional)
1 small sweet onion, sliced thin and halved
1 medium green bell pepper, sliced in slender strips
1 T. brown sugar Twin
1 1/2 oz. packet Butter Buds©
1/4 tsp. fresh cracked black pepper

Spray a large nonstick skillet very lightly with olive oil cooking spray. Place onion, green pepper and squash in pan and cover. Cook over medium heat, stirring frequently. When squash begin to get tender, add brown sugar, Butter Buds®, and black pepper. Cook until desired tenderness is obtained. Serve immediately. Note: Do not add any salt until you have tasted the squash. The Butter Buds® add enough for most people’s tastes.

Yield: 6 servings
Calories: 38
Fat: trace
Fiber: 3g

1 lemon, juiced
1 T. extra-virgin olive oil
Coarse grained salt and cracked black pepper
1 tsp. green peppercorns, drained and smashed
1 zucchini, sliced lengthwise into paper thin slices
Parmesan, sliced into long curls

Whisk together the lemon juice, olive oil, salt, pepper, and green peppercorns. Taste and adjust seasonings. Roll each zucchini slice into a coil and place on serving plate. Pour dressing over zucchini. Drop Parmesan shavings over the plate. Serve immediately.

Yield: 6 servings

Calories: 63
Fat: 4.8g
FIber: .5g

Note: To make zucchini ribbons, cut a thin slice off the zucchini, discard. Place zucchini cut side down on a cutting board so it doesn’t roll. Drag a sharp carrot peeler across the zucchini, pressing down hard as if you were peeling a carrot. You will get nice long ribbons and if you don’t so what! The dressing is delicious and presentation doesn’t always matter! Do the best you can and move on.

3 large carrots, peeled
1 1/2 lb. chayote squash, peeled and cut into julienne strips
Butter-flavored cooking spray
2 large garlic cloves minced
4 sprigs of fresh thyme or 1/4 tsp. crushed dried
salt (optional) and freshly ground pepper
2 T. (30 ml) fresh lemon juice

Blanch carrots in boiling water for 3 minutes. Drain and refresh under running cold water. Cut carrots into thin julienne strips. Lightly spray a large nonstick skillet with cooking spray. Place over medium heat. Add the carrots, chayote, garlic, and thyme. Cook, stirring frequently, until vegetables are crisp-tender, about 10 minutes. Season with salt (if using) and pepper to taste. Toss with lemon juice. Serve at once.

Yield: 12 servings
Calories: 23
Fat: trace
FIber: 2g

3 C. grated Rutabega
3 C. grated Carrot
3 chopped Green Onions

Dressing:
2 T. lemon juice
2 T. rice vinegar
2 T. sugar
2 tsp. soy sauce
1/4 tsp. chili-garlic sauce (optional)
2 T. vegetable oil
1 tsp. sesame oil
Salt and pepper

In large bowl, toss together rutabaga, carrot, and green onion. In separate bowl, whisk together lemon juice, vinegar, sugar, soy sauce, chili-garlic sauce (if using), vegetable oil, and sesame oil; pour over vegetables and toss until vegetables are evenly coated. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 138
Fat: 5.7g
Fiber: 2g

2 Medium Zucchini; sliced very thin
1 Egg
1 tsp. Prepared mustard
1/8 tsp. Ground white pepper
1/8 tsp. Ground nutmeg
1 Green onion; sliced thin
1/2 C. Lowfat Swiss cheese; grated

Put the zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350 F for
40 to 45 minutes.

Makes 3 Servings
72 calories
5 grams fat
fiber 1g

1 (10-oz.) packages fresh spinach, divided
1/8 C. finely chopped green onions
1/2 tsp. sesame seeds, toasted
1 tsp. low-sodium soy sauce
1/4 tsp. dark sesame oil
1/8 tsp. kosher salt
2 garlic cloves, minced

Steam pinach, covered, for 5 minutes or until the spinach wilts; place steamed spinach in a colander. Cool slightly, and squeeze dry. Place spinach in a bowl. Add onions and remaining ingredients; toss mixture well to combine. Serve chilled or at room temperature.

3 servings (serving size: about 1/4 C.
Calories: 31
Fat: 0.9g
Fiber: 2.8g

1 lb fresh mushrooms, quartered
1 onion, diced
1 clove garlic, chopped
1/2 tsp. Italian seasoning
1/4 tsp. seasoning salt
1 dash pepper
2 T. chopped fresh parsley
2 T. water
4 T. melted butter

Preheat oven to 350 degrees F. In a 1 quart casserole dish combine mushrooms, onion, garlic, green pepper, Italian seasoning, seasoning salt, pepper and parsley. Pour water and butter over mixture and cover. Bake in preheated oven for 40 to 45 minutes.

Yield: 6 servings
Calories: 99
Fat: 8g
Fiber: 2g

1 T. soy sauce
1 T. rice vinegar
1 T. peanut oil
1 T. water
1 T. tahini (pureed sesame seeds)
1 tsp. chopped fresh ginger
1/2 tsp. chopped garlic
1 T. SPLENDA® Granular
Pinch red pepper flakes
48 medium-size asparagus spears trimmed, peeled and cleaned

In a food processor, combine everything except the asparagus and mix until thoroughly blended. Set aside. Cut the asparagus into two-inch pieces, on the diagonal. Half fill large skillet with water, cover and bring to a boil. Add the asparagus and simmer just until crisp-tender, approximately four to five minutes. Drain well but do not rinse. Transfer to serving bowl. Pour the sauce over the hot asparagus and toss to coat. Serve warm or at room temperature.

Yield: 7 servings
Serving Size: 2/3 cup

Calories: 70
Fat: 4g
Fiber: 3g

1/2 tsp. Lemon Zest
1 T. Lemon Juice
2 T. EE Olive Oil
1 tsp. Dijon Mustard
1/2 tsp. Salf
1/4 tsp. Pepper
2 cloves Garlic, minced
2 1/2 lb. Green Beans, trimmed
1/3 C. sliced almonds, toasted
1 T. fresh Thyme Leaves

Combine first 7 ingredients, from zest to garlic, to prepare vinaigrette. Stir well with a whisk to fully combine ingredients, and set aside. Cook beans in a large pot of boiling water 4 minutes or until crisp tender. Drain well. Place beans in a large bowl. Whisk up the vinaigertte, then pour over beans; toss well to coat. Sprinkle with almonds and thyme.

Yield: 12 servings
Serving Size: 1 C.

Calories: 53
Fat: 2.3g
Fiber: 3.6g