Kristen's Recipes

1 lb. fresh Brussels sprouts (frozen is fine)
1 small garlic cloves, chopped
2 T. melted reduced calorie margarine
1 T. lemon juice
1/4 tsp. salt
1/2 tsp. ground pepper
3 T. grated low-fat Parmesan cheese

Remove any wilted outer leaves from the Brussels sprouts and rinse under cold water to remove dirt. In saucepan steam Brussels sprouts for 10-15 minutes until just tender. Drain thoroughly. Return to saucepan. In a small pan, sauté garlic in margarine until limp. Add lemon juice, salt and pepper. Pour over sprouts and shake to coat. Spoon into serving dish and top with grated Parmesan cheese.

Yield: 6 servings
Serving Size: 1 1/2 C.

Calories: 78
Fat: 5g
Fiber: 1.1g

1 lb. asparagus spears, trimmed
1 tsp. white sesame seeds, toasted
1 tsp. black sesame seeds, toasted
1 tsp. dark sesame oil
1/2 tsp. kosher salt

Place asparagus into a large saucepan of boiling water; cook 3 minutes or until crisp-tender. Drain and plunge asparagus into ice water; drain. Combine asparagus, sesame seeds, and remaining ingredients in a large bowl, tossing well to coat.

Yield: 4 servings
Calories: 51
Fat: 1.8g
Fiber: 2g

4 large fennel bulbs, each cut into 8 wedges (about 1 1/2 lb.)
1 T. olive oil
2 tsp. sugar
1 C. fat-free, less-sodium chicken broth
1 T. grated orange rind
1/3 C. fresh orange juice (about 1 orange)
2 tsp. sherry vinegar
1/2 tsp. salt
1/8 tsp. freshly ground black pepper
2 T. chopped fennel fronds

Bring 2 quarts of water to a boil in a large saucepan. Add fennel wedges. Cook 5 minutes or until crisp-tender; drain. Heat olive oil in a large nonstick skillet over medium-high heat. Add fennel wedges and sugar, and sauté 3 minutes. Add chicken broth, orange rind, orange juice, vinegar, salt, and black pepper. Reduce heat, and simmer for 25 minutes or until liquid almost evaporates. Sprinkle with the fennel fronds. Note: Leave enough of the root end intact so the fennel wedges hold together.

Yield: 6 servings
Serving size: 1 C.

Calories: 58
Fat: 2.6g
Fiber: 5g

2 tsp. olive oil
12 C. coarsely chopped Savoy cabbage (about 2 lb.)
1/2 C. water
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 tsp. cumin seeds
1 T. sherry vinegar

Heat the olive oil in a Dutch oven over medium heat. Add cabbage and water; cook 6 minutes or until cabbage wilts, stirring occasionally. Stir in salt and black pepper. Place cumin seeds in a small nonstick skillet; cook over medium heat 1 minute or until seeds are toasted and fragrant, shaking pan frequently. Add the toasted cumin seeds and vinegar to cabbage; cook 6 minutes or until tender, stirring mixture occasionally.

Yield: 6 servings
Serving size: 1 C.

Calories: 58
Fat: 1.8g
Fiber: 4.8g

1 package dried porcini
1 C. cool water
1 T. extra-virgin olive oil
2 T. minced yellow onion
1 T. minced garlic
1 lb assorted fresh mushrooms, stems removed, brushed clean and sliced
1/4 C. minced fresh parsley
1/4 C. dry Italian white wine
Salt and freshly ground pepper

In a bowl, combine the porcini and water. Let stand until softened, about 20 minutes. Remove the porcini, reserving the liquid. Clean the porcini, if needed, and chop coarsely. Strain the porcini liquid through a fine-mesh sieve lined with cheesecloth (muslin) into a clean container, then discard all but 1/4 C. of the liquid. In a frying pan over medium heat, warm the olive oil. When hot, add the onion and garlic and sauté until fragrant, about 30 seconds; do not allow to brown. Add the porcini and fresh mushrooms and continue to sauté over medium heat, stirring continuously to prevent burning, until slightly limp, about 3 minutes. Add the 1/4 C. reserved porcini liquid and simmer for 3 minutes. Add the parsley and white wine and simmer over medium heat until there is only 1/4 C. liquid remaining, 8-10 minutes. Season to taste with salt and pepper. Transfer to a warmed serving dish and serve immediately.

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

1 T. Olive Oil
4 carrots (about 1/2 lb.), peeled and cut into matchstick strips
1/2 C. water
1 potato; peeled and cut into matchstick strips
1/8 tsp. black pepper
1 T. snipped fresh chives

In a 10″ nonstick skillet, heat the corn oil over moderately high heat for 1 minute. Add the carrots and cook, stirring, for 1 minute. Stir in 1/4 C. of water and steam, covered, over moderate heat, shaking the pan occasionally, for 3 minutes or until the liquid has evaporated. Add the potato and the remaining water and steam, covered, for 3 minutes
or until the water has evaporated and the vegetables are just tender. Season with pepper and sprinkle with chives.

Yield: 4 servings
Calories: 86
Fat: 4g
Fiber: 2g

Cooking spray
1 Medium Yellow onion, chopped
2 Cloves garlic, minced
1small head Red cabbage, sliced thin
1 C. Cranberries
1 T. Red wine vinegar
2 tsp. Honey
1/2 C. Orange juice
1 Medium Bay leaf
1/4 tsp. Ginger
1/8 tsp. cloves, Ground

In a heavy skillet, heat the cooking spray over moderate heat; add the onion and garlic and cook, uncovered, until soft-about 5 minutes. Mix in the cabbage, cover and cook until the cabbage is barely wilted-about 10 minutes. Add the cranberries, vinegar, honey, orange juice, bay leaf, ginger, and cloves; cover and continue cooking until almost all the liquid has evaporated and the cabbage has wilted-about 15 minutes. If the cabbage has wilted, but there is still considerable liquid left, remove the cover and raise the heat to high to boil down the liquid. Remove and discard the bay
leaf.

Yield: 4 servings
Calories: 94
Fat: 3g
FIber: 1g

Nonstick cooking spray
1 T. butter
2 medium carrots, cut into matchstick strips
1 medium red bell pepper, cleaned and cut into matchstick strips
3/4 lb. snow peas or sugar snap peas, trimmed, strings removed
1/4 tsp. lemon zest
1 tsp. lemon juice
1/8 tsp. pepper

Coat heavy skillet with cooking spray; add butter and melt over moderate heat. Add carrots and red pepper and cook, covered, for 3 minutes. Add snow peas, cover and cook 3 minute slonger or until vegetables are tender. Stir in zest, juice and pepper.

Yield: 4 servings
Calories: 83
Fat: 3g
Fiber: 2g

6 medium Bell Peppers, in colorful combonation
1 T. Olive Oil
1 T. Red Wine Vinegar
1 clove Garlic, crushed
1/2 tsp. dried Oregano
1/4 tsp. Black Pepper

Preheat the broiler. Place peppers on the broiler rack and broil about 6 inches from heat, turning three times, until the skins are charred and blistered all over, 5-8 minutes. Transfer peppers to a papper bag and let steam until cool enough to handle. Temove stems, seeds, and skins of the peppers over a bowl to catch the juices. Cut peppers into 1/1″ strips and place in serving dish. To juices in bowl add remaining ingredients and mix well. Pour over peppers and allow to sit at room temperature an hour before serving.

Yield: 4 servings
Calories: 79
Fat: 4g
Fiber: 2g

2 T. Butter
1 T. Olive Oil
1 lb. Mushrooms, cleaned and sliced into thirds
2 T. Orange Zest
1 Shallot, finely chopped
2 cloves Garlic, crushed
1 T. fresh chopped Parsley
1 C. homemade Croutons
Salt and Pepper

Heat butter and oil in frying pan. When hot add mushrooms and season; cook two minutes on each side over high heat. Stir in orange rind, shallot and garlic. Continue cooking 2 – 3 minutes. Add parsley and croutons. Stir and cook over high heat two minutes more and serve at once.

Yield: 4 servings
Calories: 162
Fat: 10g
Fiber: 3.1g

2 T. Butter
1 T. Olive Oil
1 lb. Mushrooms, cleaned and sliced into thirds
2 T. Orange Zest
1 Shallot, finely chopped
2 cloves Garlic, crushed
1 T. fresh chopped Parsley
1 C. homemade Croutons
Salt and Pepper

Heat butter and oil in frying pan. When hot add mushrooms and season; cook two minutes on each side over high heat. Stir in orange rind, shallot and garlic. Continue cooking 2 – 3 minutes. Add parsley and croutons. Stir and cook over high heat two minutes more and serve at once.

Yield: 4 servings
Calories: 162
Fat: 10g
Fiber: 3.1g

1 C. chopped Cucumber (peel on)
1 (8 3/4oz) can Corn, drained
1 (16oz.) can stewed Tomatoes
2 T. chopped Red Pepper
2 T. chopped Green Pepper
2 T. Red Wine Vinegar
1/2 tsp. minced Garlic
1/2 tsp. Cumin
1/4 tsp. dried Cilantro
Salt and Pepper

Combine all ingredients and mix well. Refrigerate until cold; toss again before serving.

Yield: 3 1/2 C.
Serving Size: 1/2 C.

Calories: 35
Fat: 0g
Fiber: 1.3g

1 tsp. salt
2 pounds asparagus spears, trimmed
3/4 C. (3 oz.) bleu cheese, crumbled
1/4 C. fat-free mayonnaise
1 tsp. lemon juice
1/4 tsp. freshly ground black pepper
2 bacon slices, cooked and crumbled (drained)
1/4 C. fat-free milk

Bring 1 gallon water and salt to a boil in a Dutch oven; add asparagus. Cook 2 minutes or until crisp tender. Drain and rinse with cold water. Pat dry with paper towels; chill. Combine bleu cheese, mayonnaise, juice, pepper, and bacon in a medium bowl, stirring with a whisk. Add milk, 1 T. at a time, stirring until smooth. Arrange asparagus on a platter; drizzle with sauce.

Yield: 8 servings
Serving Size: about 1/4 pound asparagus and 1 1/2 T. sauce

Calories 69
Fat 3g
Fiber 2g

6 large firm but ripe tomatoes
2 T. extra virgin olive oil
salt and pepper freshly ground, to taste
1/2 C. breadcrumbs
3 large garlic cloves, minced
1/2 C. chopped, flatleaf parsley

Cut the tomatoes in half, sprinkle with salt and drain cut side down in a colander, for about 10 minutes. Then dry them well with paper towels. Heat half the olive oil in a large sauté pan. Cook the tomato halves, 4 to 6 at a time, cut side down for about 5 minutes or until golden. Place tomatoes in a baking dish sprayed with nonstick cooking spray. Sprinkle with salt and pepper. Preheat oven to 400 degrees. Combine breadcrumbs, garlic and a little of the parsley and spread atop the tomatoes. Drizzle with remaining olive oil. Bake for 10 to 15 minutes. Sprinkle with remaining parsley.

Yield: 6 servings
Serving Size: 2 Tomato halves

Calories: 95
Fat: 5.3g
Fiber: 1g

3/4 lb. green beans, trimmed
1/8 tsp. salt
1/8 tsp. black pepper
1/4 tsp. dried Italian seasoning
2 T. grated Parmesan
8 slices thinly sliced prosciutto

Cook beans in boiling water or until crisp-tender, 5 minutes. Drain. In bowl, toss beans with salt, pepper, seasoning and Parmesan. Heat oven to 425°. Spread 1 slice prosciutto onto work surface (see photo, at right). Roll up 7 or 8 beans on prosciutto (photo 2). Transfer to large rimmed baking sheet. Repeat with remaining green beans and prosciutto. Bake in 425° oven 15 minutes. Serve warm. If making ahead, cook; cover, refrigerate a few hours. Reheat gently in oven or microwave.

Yield: 8 servings
Calories: 56
Fat: 3g
Fiber: 1g

1 lb. fresh Brussels sprouts, trimmed
2 T. olive oil
3 oz. paper-thin slices pancetta, coarsely chopped
2 garlic cloves, minced
Salt and freshly ground black pepper
3/4 C. low-salt chicken broth

Partially cook the Brussels sprouts in a large pot of boiling salted water, about 4 minutes. Drain. Meanwhile, heat the oil in a heavy large skillet over medium heat. Add the pancetta and sauté until beginning to crisp, about 3 minutes. Add the garlic and sauté until pale golden, about 2 minutes. Add the Brussels sprouts to the same skillet and sauté until heated through and beginning to brown, about 5 minutes. Season with salt and pepper, to taste. Add the broth and simmer until the broth reduces just enough to coat the Brussels sprouts, about 3 minutes. Serve.

Yield: 4 servings
Calories: 177
Fat: 11.6g
FIber: 1.3g

4 C. cauliflower florets
2 tsp. olive oil
1 tsp. crushed garlic
salt to taste
freshly ground black pepper

Pre-heat the oven to 400º F. In a large mixing bowl, toss the cauliflower, olive oil, garlic, salt and pepper until each floret is evenly coated. Spread out the florets in a shallow baking dish in a single layer. Bake for 20 to 30 minutes, stirring every 10 minutes.

Yield: 4 servings
Serving Size: about 1 C.

Calories: 47
Fat: 3g
Fiber: 3g

1 small head Cauliflower (1 1/4 lb), trimmed and chopped
1 clove Garlic, minced
1 1/2 C. chopped Tomatoes
1/4 tsp. ground Ginger
1/8 tsp. Pepper
pinch Cayenne Pepper
1 1/2 T. Flour
1/2 C. plain low-fat Yogurt
1 1/2 T. shredded Swiss Cheese

In a large saucepan, bring an inch of water to a boil; add cualiflower and cook, covered, for 5 minutes or until barely tender. Drain. Preheat oven to 375. In skillet combine garlic, tomatoes, ginger, peppers and cauliflower. Cook covered over medium heat for 10 minutes. Uncover and increase heat to cook away any remaining liquid. Using blender or food processor, puree the cauliflower mixture 30 seconds (in batches). In a large bowl combine pureed vegetables with flour, yogurt and cheese. Stir until well blended, then transfer to an ungreased 9″ pie pan. Bake 20 minutes or until crusty on top.

Yield: 4 servings
Calories: 96
Fat: 4g
Fiber: 2g

1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 tsp. dried red pepper (optional)
1/2 tsp. oregano
1 tsp. olive oil
1 tsp. salt
1 tsp. brown sugar
1/2 C. vinegar
1/2 C. water

Blanch cabbage with boiling water for 1 minute. Discard water. Place cabbage in large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water. Place in refrigerator for at least 2 hours before serving.

Yield: 8 servings
Serving size: 1 C.

Calories: 41
Fat: 1g
Fiber: 2g

4 slices bacon — chopped

1/2 C. chopped onion

2 T. sugar

1/4 C. vinegar

1/2 tsp. salt

1/8 tsp. pepper

4 C. shredded cabbage

Cook bacon until crisp. Remove bacon and set aside. To fat in pan, add onion, sugar, vinegar, salt and pepper. Stir. Add shredded cabbage. Cook on Medium, uncovered for 15 minutes. Stir occasionally. Sprinkle with bacon.

1/2 tsp. salt

1/4 C. cider vinegar

3/4 C. water

4 medium cucumbers, thinly sliced

2 small onions, thinly sliced

Mix together sugar, salt, vinegar and water until sugar is dissolved. Pour over cucumbers and onions and refrigerate for several hours, preferably overnight. (Cucumbers with dressing will keep in refrigerator for 2 weeks. Dressing can be reused for another batch, adding more vinegar or salt if necessary.) Note: Cucumbers should be completely covered with dressing. Depending on the size of the cucumbers and onions, the dressing may need to be doubled.

Yield:

Calories:

Fat:

Fiber:

2 medium heads garlic, left whole

1 T. olive oil

1 1/2 C. mayonnaise

2 tsp. apple-cider vinegar

1/2 tsp. black pepper

1/4 tsp. salt

3 T. chopped fresh chives

2 lb medium asparagus, trimmed

 

Put oven rack in middle position and preheat oven to 400°F. Cut off and discard tops of garlic heads to expose cloves, then brush each head with 1/2 T. oil. Wrap heads together in foil and bake until tender, about 45 minutes. Cool to warm. Squeeze garlic from skins into a food processor and purée with mayonnaise, vinegar, pepper, and salt. Transfer aioli to a bowl and stir in chives. Peel lower two thirds of each asparagus stalk with a vegetable peeler. Cook asparagus in a wide 6- to 8-quart pot of boiling salted water, uncovered, until crisp-tender, about 5 minutes. Drain well in a colander and rinse under cold water until asparagus is cool. Drain and pat dry with paper towels. Serve asparagus with roasted-garlic aioli.

2 T. olive oil

1 T. garlic, chopped

1 tsp. salt

1/2 tsp. red pepper flakes

1 C. walnuts, shelled

2 T. honey

1 T. butter

 

Heat oil in pan & add beet greens. Stir-fry greens over high heat & add garlic, salt & pepper. Lower heat & let greens simmer in own juices for 5 minutes before pouring into a serving dish. Heat butter in saucepan over medium heat for 1 minute before adding walnuts. Shake nuts in butter, add honey & coat before pouring over beet greens.