Kristen's Recipes

6 C. trimmed Brussels sprouts, halved (about 2 lb.)
1 T. olive oil, divided
1/8 tsp. black pepper
Cooking spray
3 garlic cloves, thinly sliced
1 T. fresh lemon juice

Preheat oven to 425°F. Combine the Brussels sprouts, 1-1/2 tsp. oil, and pepper. Place sprouts mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 425°F for 25 minutes or until sprouts are crisp-tender. Keep warm. Heat 1-1/2 tsp. olive oil in a small skillet over medium-low heat. Add garlic, and cook for 3 minutes or until golden brown, stirring occasionally. Remove from heat; stir in juice. Add to sprouts mixture; toss well.

10 oz. frozen broccoli, chopped
2 each eggs
1/2 C. lowfat milk
1/4 C. unsifted all-purpose flour
1/2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground nutmeg
8 oz. part skim mozzarella
1 tomato, cut into 6 wedges

Defrost broccoli in unopened package on high for 3 minutes; set aside for 5 minutes; remove from package, drain and cool. In a medium bowl, beat eggs until very light. Blend in milk, flour, baking powder, salt, and nutmeg. Fold in Muenster cheese and reserved broccoli. Pour into an ungreased 9-inch pie plate. Micro-cook uncovered on high until edges just start to look dry, 4 minutes. Stir, bringing edges toward center. Arrange tomato wedges on top; micro-cook on medium high (75% power) until firm to the touch, about 4 minutes. Let stand 2 minutes before cutting.

1 tsp. Butter
2 C. finely chopped leek (about 2 large)
6 C. finely chopped zucchini (about 5 small)
2 Garlic cloves, minced

Melt butter in a large nonstick skillet over medium heat. Add 2 T. chicken stock. Add leek; sauté for 2 minutes. Add zucchini, and garlic. Cover; reduce heat to medium-low, and cook 20 minutes, stirring occasionally. Uncover and cook over medium-high heat 10 minutes or until most of liquid evaporates. Serve immediately.

Peel and trim roots of 4 medium-size red onions; place, one at a time, on cutting board, root end down. Using sharp knife, cut into 8 wedges, stopping two thirds of way down to root end; do not cut all the way through. Place onions in glass pie plate; drizzle with 1 T. honey; sprinkle with freshly ground black pepper, to taste. Scatter 6 fresh thyme sprigs or 1/2 tsp. dried thyme leaves on top; pour 1/4 C. reduced-sodium chicken broth or water into pie plate. Cover with vented plastic wrap; cook in microwave on high (100% power) 18 to 20 minutes until onions are tender when pierced with tip of knife. When serving, spoon some of liquid from dish over onions.

3 large sweet onions (about 1-3/4 lb.)
Cooking spray
1/4 C. balsamic vinegar
1 T. olive oil
1 tsp. dried thyme
1/2 tsp. dried basil
1/8 tsp. pepper

Preheat oven to 450 degrees. Peel onions, leaving roots intact; cut each onion into 6 wedges. Place onion wedges in an 11 x 7-inch baking dish coated with cooking spray. Combine vinegar and remaining ingredients in a small bowl; pour vinegar mixture over onion wedges, tossing gently to coat. Cover and bake at 450 degrees for 25 minutes. Uncover and bake an additional 45 minutes or until tender.

6 large firm but ripe tomatoes
4 T. extra virgin olive oil
salt and pepper freshly ground, to taste
1/2 cup breadcrumbs
3 large garlic cloves, minced (green sprouts removed)
1/2 cup 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 lightly oiled baking dish. 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. 2 tomato halves Calories 110

1-1/2 tomatoes, thinly sliced
1/2 lb. eggplant, peeled and diced
1 celery rib, diced
1/2 C. onion, sliced
1 red bell pepper, seeded and cut into 1/4 inch strips
3 T. lemon juice
2 T. fresh dill, minced or 1 tsp. dried
Cooking Spray
2 cloves garlic, minced
1/4 tsp. pepper

Preheat oven to 400°F. Place half the tomato slices in the bottom of a lightly sprayed casserole dish. Toss remaining ingredients together in a mixing bowl. Transfer into tomato lined casserole dish. Bake 35 minutes, or until vegetables are tender.

2 T. vegetable stock or water
1/2 lb. zucchini, quartered lengthwise and cut crosswise into 1 inch pieces
2 green onions, peeled and thinly sliced
1/8 tsp. salt optional
2-1/4 tsp. cilantro or parsley, chopped
1-1/2 tsp. lemon juice

Heat stock and zucchini in a heavy nonstick skillet over medium high heat. Reduce heat to medium low. Add onions and season with salt and pepper to taste. Simmer 4-5 minutes, or until zucchini is tender and liquid is evaporated. Stir in remaining ingredients and serve.

Yield: 4 servings
Calories 64
Fat: 0.4g
Fiber: 3.6g

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. 8 servings (serving size: about 1/4 pound asparagus and 1 1/2 T. sauce), calories 69, fat 3g, fiber 2g

1/2 cup Italian-seasoned breadcrumbs
3 T. grated Parmesan cheese
1/4 tsp. pepper
3 cups thinly sliced zucchini (about 1 pound)
2 egg whites, lightly beaten
Cooking spray

Preheat oven to 450 degrees. Combine first 3 ingredients; stir well. Dip the zucchini slices in egg whites; dredge in breadcrumb mixture. Place zucchini in a single layer on a baking sheet coated with cooking spray. Bake at 450 degrees for 20 minutes. Turn zucchini over; bake an additional 15 minutes or until outside is crispy and browned.

Yield: 4 servings

Calories: 94
Fat: 1.8g
Fiber: 0.6g

1-1/2 T. red wine vinegar
1 T. Dijon mustard
1/2 tsp. sea salt
1 tsp. extra-virgin olive oil
1 pound frozen shelled edamame, thawed
1 cup thinly sliced red onion
1/2 cup finely chopped celery
1 T. chopped fresh parsley

Blanching the onion and celery mellows their flavors, so they don’t overpower the edamame and tangy vinaigrette. Combine first 3 ingredients in a large bowl, stirring with a whisk. Add oil, stirring with a whisk until well combined. Cook edamame in boiling water 4 minutes. Add onion and celery; cook 1 minute. Drain well. Add edamame mixture to vinaigrette; toss well to coat. Stir in parsley. Chill 1 hour.

2 T. reduced-calorie margarine
1/4 C. firmly packed brown sugar
4 C. (2-inch) julienne-cut carrot
1/4 tsp. salt
1/4 tsp. pepper
1/4 C. chopped fresh parsley

Melt margarine in a large nonstick skillet over medium heat; add sugar, stirring until melted. Add carrots, salt, and pepper and cook 10 minutes, or until carrots are crisp-tender, stirring occasionally. Remove from heat. Stir in parsley.

1/2 C. Serving: calories: 57 fat: 1.9 g fiber: 1.9 g

1 T. olive oil
1 medium onion, finely diced (11/2 C.)
2 T. finely chopped fresh gingerroot
1 tsp. ground cinnamon
2 tsp. ground cumin
3 T. light brown sugar
2 pounds carrots, sliced (6 C.)
2 C. vegetable stock
1 tsp. salt (omit if using salted stock)
2 T. fresh dill

Heat the oil in a large skillet over medium heat. Add the onion and cook until it turns a golden color. Add the remaining ingredients, except for the salt and dill. Simmer until the carrots are tender but not mushy, about 15 minutes. Remove from the heat and allow to cool for 5 minutes. Stir in the salt and dill. 1/2 C. = 63 calories.

1 T. Olive Oil
1 T. minced fresh Garlic
1 1/2 lb. Asparagus (sliced 1 1/2”)
2 T. Balsamic Vinegar
2 tsp. Sugar
1 1/2 tsp minced Tarragon
Pepper
2 T. chopped toasted Pecans
2 bacon slices, cooked crisp and crumbled

Heat oil in a large nonstick skillet over medium high heat. Add garlic and sauté 1 minute. Add asparagus, cook 4 minutes or until tender. Combine vinegar and sugar in a small bowl and add to asparagus along with the tarragon and pepper to taste; stir well. Cook 2 minutes, stirring frequently. Sprinkle with pecans and bacon before serving.

1 C. = 134 calories, 7g fat, 4g fiber

1 medium red cabbage head
1 medium apple
1 T. vegetable oil
2 T. brown sugar
2 T. balsamic vinegar
1/2 tsp salt
1/2 tsp black pepper

Cut cabbage into quarters. Slice away the inner core and discard. Slice the quartered cabbage into thin strips. Core apple and chop into 1/2-inch (1cm) pieces. Heat oil in a large skillet. Add cabbage and apple and cook, uncovered, stirring for 10 minutes, until cabbage is wilted. Add brown sugar, vinegar, salt and pepper, and mix well. Cover and cook for 5 minutes more.

2 C. Green Beans
2 C. Broccoli, chopped

Dressing:
1/2 C. Water
2 T. light Soy Sauce
1 tsp. Rice Wine Vinegar
1/2 tsp. Sesame Oil
1 tsp. Honey
1/2 tsp. grated Ginger Root

Whisk dressing ingredients together. Set aside. Cut green beans into 2-inch pieces. If using frozen vegetables, cook green beans and broccoli following microwave directions on packaging. If using fresh vegetables, microwave green beans with water in covered bowl on high for 2-3 minutes. Remove cover carefully, allowing steam to escape away from you; stir green beans and add fresh broccoli florets. Cover and microwave together on high for 2 minutes. Drain green beans and broccoli; mix in dressing while still warm. Let vegetables chill in refrigerator until ready to serve (at least 5 to 10 minutes).

Yield: 4 servings
Calories: 50
Fat: .9g
Fiber: 2.4g

Cut a head of cabbage into 8 wedges. Place one wedge on a large piece of foil that has been sprayed with cooking spray. If desired, add slices of onion and carrot. Sprinkle on 2 T. Water, Vinegar, Apple Juice or other liquid. Wrap foil packet to totally enclose cabbage and prevent any liquid from draining out. Place on grill over low coals for 45 minutes to an hour.

3 1/4 C. Fresh Broccoli Flowerets
1/4 C. Chopped Green Onion
1/4 C. Chopped Pimento
3 Eggs
1 C. Evaporated Milk
1/2 C. Low-fat Cottage Cheese
3 T. Dry Sherry
3/4 tsp. Italian Seasonings
Pepper to taste

Pre-heat oven to 350. Lightly steam broccoli until tender. Arrange broccoli, green onion and pimento in 2 quart casserole dish coated with non-stick spray. In blender or food processor combine remaining ingredients and process until thoroughly mixed. Pour over broccoli. Bake 35 minutes, or until knife inserted into center comes clean.

2 medium zucchini (about 5 oz. ea), cut into 1/4 inch thick slices
1 medium yellow straightneck or crookneck squash (about 5 oz), cut into 1/4
inch thick slices
1 medium tomato, cut into 8 slices
1 medium onion, sliced and separated into rings
2 T. plus 2 tsp. reduced calorie margarine
1 T. each grated parmesan cheese and chopped fresh parsley
1/2 tsp. each basil leaves and grated lemon peel
1/4 tsp. each salt and pepper

Preheat oven to 350. In bottom of shallow 1 1/2 quart casserole arrange zucchini and yellow squash in a single layer, overlapping slices slightly; top with tomato slices, then onion rings. Dot vegetables evenly with margarine and sprinkle evenly with remaining ingredients; bake until vegetables are tender, 25-30 minutes.

Makes 4 servings
Calories: 85
Fat: 5g
Fiber: 3g

1 C. cauliflower florets
1/3 C. lowfat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 C. salsa
2 T. plus 2 tsp. low fat cheddar cheese, shredded
1 C. fresh corn, cooked

Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower and corn. Toss well and serve.

Yield: 4 servings
Calories: 88
Fat 3.4g
Fiber 1.9g

2 tsp. olive oil
2 C. (1 1/2-inch) diagonally cut asparagus
2 C. sliced mushrooms
1 C. snow peas, trimmed and diagonally cut
1 garlic clove, minced
1/3 C. finely chopped fresh parsley
1 1/2 tsp. grated lemon rind
1/4 tsp. kosher salt
1/8 tsp. coarsely ground black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add asparagus, mushrooms, and snow peas; sauté 7 minutes or until vegetables are tender. Add garlic; sauté 1 minute. Combine parsley and remaining ingredients. Sprinkle over the vegetables. Serve immediately.

Yield: 4 servings
Serving size: 1/2 C.

Calories: 55
Fat: 2.7g
Fiber: 2.5g

2 14.5 oz. cans green beans, drained
1 can cream of mushroom soup, condensed, 98% fat free
1 small can fried onion rings

Mix soup and green beans with 1/2 can of fried onion rings, and put in casserole dish. Bake at 350º for about 20-30 minutes or until bubbling hot. Top with remaining fried onion rings and brown.

Yield: 4 servings
Calories: 228
Fat: 11g
Fiber: 3g

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