Kristen's Recipes

1 T. oil
1/2 cup chopped onion
1 1/2 cups corn (scrape right off the cob, or use frozen and thawed)
1/2 cup diced red pepper
1/2 cup diced green pepper
1/2 cup halved cherry tomatoes
2 T. fresh lemon juice
2 T. minced fresh basil
Fresh ground pepper and salt to taste

Heat the oil in a large skillet over medium-high heat. Add the onion and sauté for 5 minutes. Add the corn and peppers and sauté for 5 more minutes. Add the cherry tomatoes and lemon juice. Cover and cook for 3 minutes. Add in basil, black pepper, and salt and cook 1 more minute.

4 lb. spaghetti squash
1 T. margarine
3 garlic cloves, minced
1 C. fresh parsley, chopped, or grated zucchini
1/4 C. plain lowfat yogurt, (optional)
Fresh ground black pepper

In large pot of boiling water, cook whole spaghetti squash until tender when pierced with skewer, about 30 minutes (some varieties of spaghetti squash may take longer). In small skillet, melt margarine over medium-low heat; add garlic and cook until tender, about 1 minute. Drain squash and cut in half crosswise. Scoop out seeds. Run tines of fork lengthwise over squash to loosen spaghetti-like strands; scoop out strands into baking dish or serving bowl. Add garlic mixture, parsley, yogurt (if using), and pepper to taste; toss to mix.

1 T. olive oil
1 onion, julienned
3 cloves garlic, chopped
1 lb. Brussels sprouts
2 tsp. chopped fresh thyme
1 tsp. freshly cracked black pepper
2 T. sherry vinegar
Salt

Preheat the oven to 350°. Score the bottoms of the sprouts with an X. Heat the olive oil in a large ovenproof sauté pan over high heat until smoking hot. Add the onion and garlic and sauté for 1 to 2 minutes, or until fragrant. Add the Brussels sprouts and toss to mix well. Place the pan in the oven and roast the vegetables for about 10 minutes. Remove the pan from the oven, add the thyme, pepper, and sherry vinegar and return the pan to the oven. Cook until tender, about 5 more minutes. Remove from the oven and season to taste with salt. Place on a serving platter and serve warm.

2 lb. button mushrooms
1 sweet onion or red onion, cut into chunks
1 small zucchini, cut into chunks
1 small eggplant, cut into chunks
1 yellow squash, cut into chunks
1 C. dry sherry
3 cloves garlic, chopped
2 shallots, chopped
1/4 C. sherry vinegar
1 tsp. green peppercorns
1/3 C. extra virgin olive oil
1 T. chopped fresh thyme
Salt
Freshly ground black pepper

Soak 12 bamboo skewers in a pan filled with water for at least 30 minutes, then dry them with a kitchen towel. Put the vegetables on the skewers and set aside. To prepare the marinade, combine the sherry, garlic, and shallots in a small sauté pan over high heat and reduce until about 1 T. of the sherry remains. Transfer the sherry mixture to a medium bowl and add the sherry vinegar and peppercorns. Whisk in the olive oil until emulsified. Add the thyme and season to taste with salt and pepper. Pour the marinade over the vegetables and set aside to marinate for at least 30 minutes. In the meantime, prepare the grill. Place the skewers on the hot grill and cook, occasionally brushing the vegetables with the leftover marinade. Cook for 5 to 8 minutes, or until the vegetables are crisp-tender. Remove skewers from the grill, set on a platter, drizzle with remaining marinade, and serve immediately.

1 1/2 lb. Fresh Green Beans
1/3 C. Pine Nuts
2 T. Olive Oil
Minced Shallots
1/4 C. Fresh Lemon Juice
1 T. Chopped Fresh Parsley
Salt and Freshly Ground Pepper

Snap off ends of beans, wash them under cold running water. Bring saucepan of salted water to boil. Add the beans and cook uncovered, until tender but still a bit crunchy-2 to 4 minutes, depending on size. Drain and immediately plunge them in a large bowl of ice water to stop cooking and set the green color. Drain well. Place pine nuts in a small baking dish and toast, stirring often, until lightly golden, 3-5 minutes. Set aside. Heat oil in med. skillet over med. heat. Add shallots and stir once or twice. Add beans, lemon juice, pine nuts and parsley and season with salt and pepper. Raise heat to high and cook just long enough to heat beans, 1-2 min.

1 box frozen cauliflower
2 bacon slices, finely chopped
2 scallions, trimmed and finely chopped

Cook cauliflower according to package directions. Heat a heavy nonstick skillet over medium high heat. Cook bacon 4-5 minutes or until browned. Add scallions, cauliflower and salt and pepper to taste. Cook 2 minutes, stirring frequently until hot.

1 T. soft margarine or vegetable oil
1 onion, chopped
1 potato, cut in small cubes
1 bay leaf
1 lb. Brussels sprouts, halved if large
1 red bell pepper, cut in 1/2-inch pieces
1/4 C. basic vegetable stock, or chicken stock
Fresh ground black pepper, to taste
2 T. fresh parsley, chopped or green onions

In a large nonstick skillet, melt margarine or vegetable oil over medium heat; cook onion, potato and bay leaf, stirring often, for 2 to 3 minutes or until onion is softened. Add Brussels sprouts, red pepper and stock; cover and cook for 8 to 10 minutes or until sprouts and potatoes are tender (add water if necessary to prevent scorching). Season with pepper to taste. Serve sprinkled with parsley or green onion

2 C. Sliced Onion
2 C. Sliced Tomato
2 C. Sliced Zucchini
1 1/2 tsp. Italian Seasoning
Black Pepper

Pre-heat oven to 350 degrees. Layer vegetables in a 2-qt. casserole dish that has been sprayed with a non-stick coating. Sprinkle each layer with 1/2 tsp. seasonings & pepper. Bake for 30-45 minutes, depending on how soft you want the vegetables

2 T. Walnut or vegetable oil
1/2 C. Chopped roasted red bell peppers
1/4 C. Chopped walnuts
1 sm. Garlic clove, minced
Cooked Asparagus, drained well, and patted dry
Dash Pepper

Heat oil in medium skillet over medium-high heat until hot. Add roasted bell peppers, walnuts and garlic; cook and stir 1 1/2 to 2 minutes or until thoroughly heated. Arrange asparagus in serving dish. Spoon warm roasted bell pepper mixture over asparagus. Sprinkle with pepper.

8 yellow onions, or white onions
1 tsp. salt
1/2 tsp. paprika
2 T. butter or margarine, melted
1/4 C. tomato juice
3 T. honey

Cut onions in half crosswise. Place in greased large shallow casserole. Combine salt, paprika, melted butter, tomato juice and honey. Pour over onions. Cover dish and bake at 300 degrees F for 1 hour or until onions are tender.

1 medium onion – coarsely chopped
8 oz mushrooms – quartered 6 Japanese eggplants – cut in cubes (or one large regular eggplant, salted & drained)
3/4 HEAD of garlic – crushed or chopped fine
1 C. water
1 T. dried basil or 1/4 cup fresh chopped
Pepper to taste

In a large heavy bottomed pan (or Dutch oven), sauté (in water or veggie stock) onions over medium heat until soft and sweet. Add mushrooms, eggplant, garlic and water. Keep on med – high heat stirring occasionally until the water is boiling (about 2 min). Turn down heat to a simmer and cover about 1/2 hour or until eggplant is done and very soft (regular eggplant may take a bit longer). Add basil and pepper to taste. Reheat when ready to serve.

1 lb. Green Beans, trimmed
1 pint Cherry Tomatoes
2 T. Fresh Basil, chopped
1 T. Red Wine Vinegar

In large saucepan bring an inch of water to a boil. Add the green beans and cook 6-7 minutes, until the beans are just tender. Reserve 2 T. of the cooking water, then drain and set aside. In heavy skillet heat oil, add tomatoes and cook, shaking, until the skins begin to burst (about 2 minutes). Add basil, beans, cooking water, and vinegar. Cook, uncovered, for 2 minutes or until beans are heated through.

1 C. Chopped Onion
1 C. Sliced Mushrooms
1 tsp. Minced Garlic
1 16oz. Can no salt Green beans, drained, or pre-steamed fresh beans

Spray skillet with nonstick cooking spay. Sauté onions, mushrooms and garlic. Add beans and heat through.

1/4 cup red wine vinegar
1/4 cup dry red wine
1/4 cup honey
1 T. chopped red onion
1 T. Worcestershire sauce
1 T. olive oil
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground red pepper
1 garlic clove, minced
4 cups diced zucchini

Combine the first 10 ingredients in a microwave-safe bowl, and stir well. Microwave at HIGH 2 minutes or until mixture is hot; stir in zucchini. Cover; marinate in refrigerator at least 1 hour. Drain and serve.

Note: I made this the other night, and my husband and I did NOT like it. The texture of the raw zucchini was not appealing to us, and the marinade flavor was overpowered by the vinegar. If you dislike raw zucchini or overly vinegary flavors, don’t try this!

12 oz baby zucchini
4 scallions, thinly sliced
1 inch piece fresh ginger root, peeled and grated
2 T. white wine vinegar
1 T. light soy sauce
1 tsp. light brown sugar
3 T. vegetable stock
Finely grated zest and juice of 1/2 lemon and 1/2 orange
1 tsp. cornstarch

Place the zucchini in a saucepan of lightly salted boiling water and cook for 3 or 4 minutes or until just tender. Drain well and return to pot. Set aside. Meanwhile, put all the remaining ingredients, except the cornstarch, into a saucepan and bring to a boil, stirring occasionally. Simmer for 3 minutes. Blend the cornstarch with 2 tsp. cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, until the sauce has thickened. Pour the sauce over the zucchini in the pan and heat gently. Transfer to a warmed serving dish and serve.

1 package 10 oz frozen artichoke hearts
1/2 red onion, sliced VERY thin
6 cloves garlic, whole
Juice of lemon, divided
Fresh rosemary sprig, chopped

Add all ingredients to a lidded casserole, reserving half the lemon juice. Bake covered for about an hour. Uncover, add reserved lemon juice, and bake another 5 minutes.

2 C. slivered onions
1 T. water
1 tsp. fresh thyme (1/4 tsp. dried)
2 sprays of Olive-oil Pam
2 T. Orange Zest
Dash freshly ground pepper
11/2 lbs. fresh asparagus

Combine onions, water, thyme, and orange rind in a 13″ x 9″ baking dish; stir well. Spray lightly with Pam. Cover and bake at 400* for 45 minutes until onions are golden and tender. Remove from oven. Stir in pepper; push onion mixture to side of dish. Snap off tough ends of asparagus. Add to dish; spray lightly with Pam, toss gently. Spoon onion mixture over asparagus. Cover and bake at 350* for 15 minutes or until asparagus is crisp-tender.

1 pound red onions, peeled and cut into 1-inch chunks
2 pints brussel sprouts, trimmed, halved
2 small zucchini, halved lengthwise and cut into 1-inch chunks
2 T. olive oil
1 T. cumin seeds
salt and pepper, to taste

Heat the oven to 400°F. Combine the onions, brussel sprouts, zucchini, olive oil, cumin seeds, salt and pepper in a large bowl and toss well. Transfer the vegetables to two baking sheets and roast until softened slightly and lightly browned, about 40 minutes. Transfer to a serving dish and serve warm or at room temperature. 3/4 cup Calories 83 Dietary Fiber 3 g

2 T. Oil
1 tsp. Seasoned Salt
1/4 tsp. Each Pepper and Marjoram
Assorted Vegetable chunks, such as potatoes, carrots, onion, parsnips, bell peppers, etc

Heat oven to 350

Combine all but veggies. Stir. Place veggies in oil mix and toss or stir to coat well. Spread on ungreased cookie sheet in single layer. Bake 20 minutes. Turn and stir vegetables and bake an additional 20-25 minutes, or until tender. Stir an additional time part way through cooking.

3 fresh Tomatoes
2 cloves Garlic
1 C. chopped Basil Leaves
2 T. EE Olive Oil
1/2 C. freshly grated Parmesan Cheese
2 T. Pine Nuts

Cut the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan cheese, and pine nuts into a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. Place the tomatoes on a broilder pan and broil about 3″ from the heat until lightly browned, about 3 – 5 minutes.

Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 1g

1/3 C. Dry Bread Crumbs
1/2 tsp. Sugar
1/4 tsp. Dried basil
1/4 tsp. Dried Thyme
1/8 tsp. Pepper
4 Tomatoes, cored and sliced in rings
2 Green Onions, chopped fine
1/2 T. Butter

Preheat over to 350 degrees. In a small bowl, mix bread crumbs, sugar, and seasonings. In 9” pie pan, arrange a layer of tomatoes, sprinkle with 1/3 breadcrumb mixture and top with 1/2 the green onions. Add another layer in the same fashion, and finally a third layer of tomatoes, ending with bread crumbs. Melt butter and drizzle over the top. Bake uncovered about 30-35 minutes, until tomatoes are soft. Increase heat to broil, and broil tomatoes 1-2 minutes, until bread crumbs are golden brown.

3 lb. Spaghetti Squash

Preheat oven to 350. Cut squash in half lengthwise, discarding seeds. Place squash halves, cut sides down, in a 13 x 9-inch baking dish; add water to dish to a depth of 1/2 inch. Bake for 45 minutes or until squash is tender when pierced with a fork. Remove squash from dish, and cool. Scrape inside of squash with a fork to remove spaghetti-like strands.

2 tsp. Oil
1/2 C. Sliced Onion
1 clove Garlic, minced
4 C. Fresh spinach leaves, washed, dried, and torn into bite sized pieces
4 Sun Dried tomato halves, chopped
2 slices bacon, cooked crisp and crumbled
1 T. Balsamic Vinegar
1 T. Parmesan Cheese

Heat onion and garlic in oil over high heat, stirring frequently. Add spinach and tomatoes when onion becomes soft. Reduce heat to low, cover, and cook until spinach is wilted, about 1 minute. Add bacon and vinegar and stir to combine. Sprinkle with cheese just before serving.

1 lb. can artichoke hearts, drained and chopped
10 oz. frozen chopped spinach, thawed and drained
1 C. part skim ricotta cheese
1/4 C. Eggbeater
1 clove garlic, minced
1/4 C. red onion, minced
1/2 tsp. fresh oregano, minced
1/4 C. part skim mozzarella cheese, shredded
Pepper to taste
Nonstick cooking spray

Preheat oven to 350°F. Mix all ingredients together in a large bowl. Spray mini-muffin tins with nonstick cooking spray and fill with popper batter. Bake for 25-30 minutes, remove from the oven, and serve.

6 Poppers = 200 calories, 2g fiber, 7g fat

20 medium mushrooms
1/4 cup chopped shallots, scallions or onion
2 cloves garlic, chopped
1 T. balsamic vinegar
1/2 tsp. soy sauce
2 C. chopped fresh spinach
1/2 cup Yogurt Cheese
Pepper

Wash the mushrooms and carefully remove the stems without breaking the caps. Chop the stems until they are quite fine. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat, let cool for a few minutes, then stir in the Yogurt Cheese. Season with pepper to taste. Stuff the spinach filling into the mushroom caps. The mushrooms can baked at once or the recipe can be prepared to this point and refrigerated for baking later. Preheat the oven to 350ºF. If the mushrooms were stuffed ahead and refrigerated, bring them back to room temperature while the oven reheats. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving.

1 C. low-sodium chicken broth
1 T. cornstarch
Five large (or eight small) summer squash, sliced as thin as you can get ’em
One large or 2 small Vidalia onions, chopped to fine mince
1 packet Splenda
Fresh ground pepper

Mix broth and cornstarch and set aside. Spray a big skillet well with Forbidden Cooking Spray. Pile remaining ingredients in the pan. Grate a LOT of black pepper over the top. Sprinkle Splenda on. Cook for 15 minutes, stirring often. Add broth-cornstarch blend. Continue to cook, stirring often, 20-25 minutes or until it’s all tender and the “gravy” has thickened slightly

2 Japanese Eggplant
1 Onion, thinly sliced in rings
1/2 C. Canned No Salt Added Chopped Tomatoes
4 cloves garlic, minced
1/8 C. Chopped Fresh Parsley
Pepper

Cut off and discard the stems from the eggplant. Using a sharp knife, peel the eggplants to form a striped pattern (like a barber pole). Heat some water or broth over medium heat. Add eggplants and sauté until tender and soft on all sides. Carefully transfer eggplants to a baking dish, arranging them side by side. Add onions to the pan (with more broth if necessary) and sauté until tender. Add tomatoes and garlic, and cook a few minutes longer. Season to taste with pepper. Stir in the parsley and set aside. Cut a lengthwise slit in the eggplant, cutting about halfway through, leaving about an inch on each end. Carefully pull apart this pocket and stuff each with half the onion mixture. Add 1 C. hot water to the pan, cover with foil, and bake at 350 until the eggplants are very tender, about 15-20 minutes. Allow to cool to room temperature before serving.

2 tsp. minced garlic
12 oz. sliced Portobello mushrooms
1/2 cup white wine (or substitute with broth)
1/4 tsp. pepper
1/4 cup chives

Heat a nonstick skillet over medium; add garlic and mushrooms. Cook until browned. Remove mushrooms to serving dish. In the same skillet add wine, and bring to a light boil while scraping pan. Season with pepper. Pour sauce over mushrooms and sprinkle with chives. Great on Rice noodles or Rice

2 medium onions, sliced
6 large plum tomatoes (1 lb.) cut into 3/4-inch dice
2 tsp. balsamic vinegar
1/4 tsp. ground black pepper
2 T. chopped fresh basil leaves

Heat nonstick 10-inch skillet over medium heat until hot. Add onions and cook, stirring occasionally, 10 minutes or until tender and golden. Add tomatoes, vinegar, and pepper and cook 1 minute. Stir in basil. Spoon sauté over broiled chops, chicken, or fish

1 large onion
2 tsp curry powder
7 oz can tomatoes
2 C. frozen mixed vegetables
1/2 cup vegetable broth/stock
2 T. fat-free plain yogurt.

Thinly slice onion. Heat 1 T. water in non-stick pan and cook onion for 2 minutes. Sprinkle with curry powder and cook for 2 minutes. Add tomatoes with their juice, and the stock, simmer for 10 minutes. Add the frozen vegetables and cook for 5 minutes. Serve with cooked rice and top with yogurt.

2 pounds Vidalia onions, medium size
3 T. heavy cream
freshly ground black pepper
freshly ground allspice
2 T. whole green peppercorns (optional)
1/2 cup snipped, fresh chives

Preheat the oven to 375°F. Place the onions in an ovenproof dish. Bake until tender and easily pierced with a skewer, about 30 to 45 minutes depending on size. Remove from the oven and allow to cool. Peel and cut the onions into 1/2″ thick slices. In a large bowl, combine the onions, cream, a generous dose of the spices, green peppercorns and the chives. Lay the onions slightly overlapping in a baking dish sprayed with non-stick spray. Bake until the onions are very soft and slightly golden on top, about 30 to 45 minutes. Allow to rest for a few minutes before serving. 1/8th of the gratin Calories 70 Dietary Fiber 3 g