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Category: Starches

Italian Chard Stuffing

Italian Chard Stuffing

 

3/4 loaf (3/4 lb.) French bread

1 1/2 cups nonfat milk

2 pounds Italian sausages

1 cup chopped parsley

1 garlic clove, minced or pressed

1 medium onion, chopped

1/2 cup finely chopped celery

1 1/2 pounds green Swiss chard, stem ends trimmed, coarsely chopped

1 1/2 cups freshly grated parmesan cheese

1 1/2 teaspoons dried basil

1/4 teaspoon dried rubbed sage

1/4 teaspoon dried rosemary

Salt

 

Cut bread into 1/2-in. slices. Place slices in a large bowl and add milk. Mix gently with a spoon to saturate with milk and let stand about 30 minutes. Stir occasionally. Meanwhile, place a 6- to 8-qt. pot over high heat. Squeeze sausages from casings into pot. Discard casings. Cook meat, stirring often to crumble, until lightly browned, 10 to 15 minutes; discard fat. Add parsley, garlic, onion, and celery. Cook, stirring often, until vegetables are lightly browned, 5 to 8 minutes. Add chard and 1/2 cup water and cook, stirring often, until wilted, about 5 minutes. With your hands, squeeze bread slices to break them into tiny pieces. Add cooked meat mixture, parmesan, basil, sage, and rosemary. Season with salt to taste. Preheat oven to 325° or 350° (use temperature turkey requires; see Note below). Spoon stuffing into a shallow 3-qt. (9- by 13-in.) casserole. For moist stuffing, cover with foil; for crusty stuffing, do not cover. Bake until hot (at least 150° in center) or lightly browned, at least 30 minutes.ke ahead: Up to 1 day ahead, make stuffing, put in casserole, cover, and chill. Allow about 1 hour to bake. Note: For turkeys 10-13 lbs., oven/bbq temperature should be 350°; for turkeys 14 lbs. and over, oven/bbq temperature should be 325°.

Overnight Soft Herb Rolls

Overnight Soft Herb Rolls

 

1 package active dry yeast (about 1 tbsp.)

3 tablespoons sugar

1 teaspoon table salt

1 tablespoon minced flat-leaf parsley

1 tablespoon minced fresh dill

1 tablespoon minced chives

1 tablespoon minced rosemary

2 tablespoons melted butter

1 large egg plus 1 tbsp. lightly beaten egg, divided

1 cup milk or half-and-half

3 1/2 to 3 3/4 cups all-purpose flour

About 1 tbsp. coarse salt

 

In a large bowl, sprinkle yeast over 1/4 cup cool (70°) water. Let stand until dissolved, 5 minutes. Stir in sugar, table salt, herbs, butter, whole egg, and milk; add 3 1/4 cups flour and stir to moisten. Knead dough on a lightly floured board until elastic and not sticky, 15 minutes; add flour as needed to prevent sticking. Shape into 12 equal balls; place in a well-buttered 9- by 13-in. pan. Let dough rise in a warm place until doubled, 45 to 60 minutes. Meanwhile, preheat oven to 350°. Brush rolls with beaten egg and sprinkle with coarse salt. Bake until deep golden, 25 to 30 minutes. Make ahead: Prepare through step 2; immediately wrap airtight (do not let rise) and chill up to 1 day. Proceed with step 3.

Roasted Roma Tomatoes on Toast

Roasted Roma Tomatoes on Toast

8 Roma tomatoes (equal size, 1 1/2 lb. total), rinsed and cored

1 onion (about 8 oz.), peeled and finely chopped

3/4 cup balsamic vinegar

1/2 cup firmly packed brown sugar

2 tablespoons extra-virgin olive oil

1 tablespoon minced fresh ginger

Lemon cheese (recipe follows)

Olive-oil toast (recipe follows)

About 2 cups arugula leaves, stemmed, rinsed, and drained

Salt

Cut tomatoes in half lengthwise. Lay halves cut side up in a single layer in an 8- by 12-inch oval or rectangular casserole (rim should be at least 1/2 in. higher than tomatoes). In a 1 1/2- to 2-quart pan, combine onion, vinegar, sugar, olive oil, and ginger. Bring to a boil over high heat, stirring often. Pour over tomatoes. Roast in a 400° oven (convection not recommended) until tomatoes are dark brown and sauce is browned and thickened (bubbles will be large and shiny), about 1 1/4 hours; baste tomatoes with sauce and onions about every 15 minutes at first, then more frequently as mixture begins to thicken, to avoid scorching. Use hot, warm, or at room temperature. Spread lemon cheese equally on oiled sides of the olive-oil toast slices. Set on plates and cover equally with arugula leaves. Spoon tomatoes and juices equally onto toast slices. Add salt to taste. Lemon Cheese: In a food processor or bowl, combine 1/3 cup cream cheese (at room temperature), 1/3 cup packed fresh chevre (goat cheese), 2 tablespoons milk, and 1 teaspoon grated lemon peel. Whirl or beat with a mixer on medium-high speed until blended. Olive-oil toast. Lay 8 slices of rustic white bread such as sourdough or ciabatta (about 3 by 4 in., cut about 1/2 in. thick) in a single layer in a shallow 10- by 15-inch pan. Bake in a 375° oven until lightly browned on the bottom, 5 to 6 minutes. Turn slices over and brush equally with about 2 tablespoons extra-virgin olive oil. Continue baking until golden brown and crisp, 6 to 8 minutes longer. Use warm, or let cool on a rack.

Deviled Potato Salad with Sausage

Deviled Potato Salad with Sausage

8 ounces green beans, rinsed, ends trimmed, and cut in 1-inch pieces

3 pounds Yukon Gold or thin-skinned potatoes, scrubbed and cut into 1-inch chunks

2 tablespoons olive oil

2 tablespoons brown sugar

1 sweet onion such as Maui, Vidalia, or Oso (about 8 oz.), peeled and sliced crosswise 1 inch thick

2 fully cooked sausages (about 10 oz. total)

1/4 cup mayonnaise

1 1/2 tablespoons Dijon mustard

1/4 cup balsamic vinegar

1/3 cup pitted black olives, coarsely chopped

1/4 cup minced parsley

Salt and pepper

 

In a 6- to 8-quart pan over high heat, bring 3 quarts water to a boil. Add beans and cook until crisp-tender, 1 to 2 minutes. Remove beans from water with a slotted spoon or strainer and rinse under cold running water until cool. Return water to a boil. Add potatoes, reduce heat as necessary to maintain a simmer, and cook until potatoes are tender when pierced, 15 to 20 minutes. Drain. Meanwhile, in a small bowl, mix olive oil and brown sugar. Place onion slices and sausages on a baking sheet and brush generously with brown sugar mixture. Broil 6 inches from heat until onions and sausages are lightly browned and onions are tender when pierced, 8 to 10 minutes. Let stand until cool enough to handle. Coarsely chop onion. Slice sausages 1/2 inch thick. In a large bowl, combine beans, potatoes, onion, sausages, mayonnaise, mustard, vinegar, olives, and parsley. Mix gently to coat, adding salt and pepper to taste. Serve warm, or chill until cold, about 2 hours.

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

1 T. + 2 tsp. olive oil, preferably extra virgin

1 tsp. minced garlic

1/2 tsp. crumbled dried sage

Pinch of salt

Pinch of ground red pepper

1 C. cooked cannellini beans

1/2 C. canned diced tomatoes in juice

20 thinly sliced rounds whole wheat baguette, toasted, or whole wheat crackers

 

In a nonstick skillet, combine the oil, garlic, sage, salt, and pepper. Cook over low heat for 1 minute, or until sizzling. Add the beans and tomatoes. Increase the heat to medium. Simmer for 5 minutes, mashing occasionally with a fork, or until thickened. Spread the mixture on the baguette slices or crackers. Serve right away. The bean topping can be prepared and refrigerated several days in advance of serving. Reheat in a microwaveable dish for about 2 minutes on high power before spreading on the toast or crackers.

 

Yield: 10 servings

Calories: 84

Fat: 4g

Fiber: 1g

Sweet and Spicy Baked Adzuki Beans

Sweet and Spicy Baked Adzuki Beans

 

4 C. cooked azuki beans or canned azuki beans, rinsed and drained 

1/4 C. finely chopped onion 

2 slices (2 ounces) canadian bacon, finely chopped 

3/4 C. canned tomato puree 

2 T. pure maple syrup 

3/4 tsp. mustard powder 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

1/4 tsp. hot-pepper sauce 

1/4 tsp. ground cloves or allspice 

 

Preheat the oven to 325°F. Coat an 8″x 8″ baking dish with vegetable oil spray. Add the beans, onion, bacon, tomato puree, syrup, mustard, salt, pepper, hot-pepper sauce, and cloves or allspice. Stir to combine. Cover the dish tightly with aluminum foil. Bake for 1 hour. Turn off the oven and let the beans stand inside for about 15 minutes. The beans can also be cooked in a slow cooker on the low setting for 2 hours.

 

Yield: 8 servings

Calories: 184

Fat: 1g

Fiber: 9g

Olive Oil Mashed Potatoes with Rosemary and Black Olives

Olive Oil Mashed Potatoes with Rosemary and Black Olives

3 lb. russet baking potatoes, peeled and cut into 2-inch pieces

Coarse salt and freshly ground black pepper

1/4 C. good-quality extra-virgin olive oil

1 T. finely chopped fresh rosemary

1/2 C. finely chopped pitted black olives

In a large pot, cover the potatoes with salted water. Bring the water to a boil, reduce heat to medium-low, and simmer until the potatoes are very tender, about 20 minutes. While the potatoes are cooking, heat the oil and rosemary in a small saucepan over medium-low heat until it is fragrant, about 4 minutes. (If wisps of smoke start to rise off the surface of the oil, immediately remove it from the heat.) Cover and set aside to steep, about 15 minutes. Drain the potatoes, reserving 1 C. of the potato water. Return the potatoes to the pot and add ½ C. of the potato water, mashing well. Slowly drizzle in the rosemary-oil and continue mashing until combined. Stir in the olives and season generously with salt and lots of pepper. Serve warm.

Western Cornbread

Western Cornbread

3 tablespoons canola oil 

1/4 cup finely chopped scallions, all parts 

1/4 cup finely chopped bell pepper, any color 

2 slices (2 ounces) finely chopped canadian bacon 

1 cup stone-ground cornmeal 

3/4 cup whole wheat pastry flour 

1/2 cup all-purpose flour 

2 teaspoons baking powder 

1 teaspoon baking soda 

1/4 teaspoon salt 

1 egg 

1 1/3 cups buttermilk 

 

Preheat the oven to 425°F. Heat the oil in a 9″ heavy skillet, preferably cast iron, over medium-high heat for 30 seconds. Add the scallions, bell pepper, and bacon. Cook, stirring, for about 1 minute, or until the scallions are wilted. Remove from the heat. In a mixing bowl, combine the cornmeal, flours, baking powder, baking soda, and salt. Stir with a fork or pastry blender to mix. In a small bowl, beat the egg with a fork. Add the egg and the buttermilk to the dry ingredients. Stir just until no dry ingredients are visible. Add the skillet mixture to the bowl. Stir to mix. Pour the batter into the skillet. Bake for about 15 minutes, or until a tester inserted in the center comes out clean. Serve warm, cut into wedges.

 

Yield: 8 servings

Calories: 174

Fat: 8g

Fiber: 2g

Antipasto Pasta Salad

Antipasto Pasta Salad

 

1 (16-oz.) package bow tie pasta, cooked and drained

2 cups spaghetti sauce (your favorite; jarred variety)

1/2 cup balsamic vinegar

1/4 cup olive oil

1 (7-oz.) jar roasted red peppers, drained and chopped

1 (2 1/4-oz.) jar kalamata olives, drained and pitted

1 (8-oz.) jar marinated mushrooms, drained

1 (6-oz.) jar marinated artichoke hearts, drained and chopped

1 cup diced Provolone cheese

2 tablespoons minced fresh parsley

 

In a large bowl, thoroughly combine pasta, sauce, vinegar and oil. Add remaining ingredients; mix well. Serve chilled.

 

Yield: 6 servings

Calories: 398

Fat: 13g

Fiber: 5g

Mexican Bean Salad

Mexican Bean Salad

 

2 cans (15 oz each) black beans, drained, rinsed

1 can (15 oz) dark red kidney beans, drained, rinsed

1 can (11 oz) no-salt-added whole kernel sweet corn, drained

1 1/2 cups grape tomatoes, each cut in half

1 cup chopped green bell pepper (1 medium)

1 cup chopped red bell pepper (1 medium)

1/2 cup sliced green onions (8 medium)

1/4 cup chopped fresh cilantro

 

3 tablespoons white wine vinegar or cider vinegar

3 tablespoons canola oil

1 tablespoon chili powder

1/2 teaspoon salt

1/4 teaspoon pepper

 

In large bowl, mix salad ingredients. In small bowl, mix dressing ingredients with wire whisk until blended.  Pour dressing over salad; toss to mix. Cover and refrigerate at least 4 hours to blend flavors.

 

Yield: 8 servings

Calories: 290

Fat: 7g

Fiber: 14g

“Healthified” Monkey Bread

“Healthified” Monkey Bread

 

1/4 cup sugar

2 teaspoons ground cinnamon

2 cans (16.3 oz each) Pillsbury® Grands!® Homestyle refrigerated reduced-fat buttermilk biscuits

1/2 cup chopped pecans or walnuts

3/4 cup fat-free caramel topping

2 teaspoons vanilla

 

Heat oven to 350°F. Spray 12-cup fluted tube cake pan with cooking spray.  In 1-gallon resealable food-storage plastic bag, mix sugar and cinnamon. Separate both cans of dough into 16 biscuits. Cut each biscuit into quarters. Add biscuit pieces to sugar mixture. Seal bag; shake to coat. Layer biscuit pieces and pecans in pan.  In small bowl, mix caramel topping and vanilla. Pour over biscuit pieces.  Bake 40 to 45 minutes or until golden brown and no longer doughy in center. Cool in pan 10 minutes. Invert onto serving plate. Serve warm.

 

Yield: 16 servings

Calories: 250

Fat: 8g

Fiber: 1g

Yorkshire Puddings with Thyme

Yorkshire Puddings with Thyme

1 teaspoon kosher salt

1 cup all-purpose flour

1 1/4 cups milk

3 eggs, beaten

2 tablespoons chopped fresh thyme leaves

1/4 cup reserved pan fat from Sunday Roast Beef (or use olive oil if no cooking fat is available)

 

Sift the salt and the flour into a large bowl. Add half the milk and all the eggs into the flour mixture and whisk until smooth. Whisk in remaining milk, and then the thyme. Cover; let batter sit at room temperature, for at least 30 minutes, ideally 45 minutes. Heat oven to 450 degrees F. Divide the rendered beef fat or oil, 1/4 cup total, between a 12-cup nonstick muffin tin or 12-hole Yorkshire pudding tray. Heat in oven until the fat is almost smoking hot. Place a baking sheet on the bottom rack of the oven to catch any fat drippings – this will help prevent any oven fires! Uncover batter and whisk one more time. Pour batter into each cup, about 3/4 full and immediately place back into the oven. The batter will sizzle when being poured into the hot fat. Bake in the oven for approximately 20 minutes or until risen and golden brown in color. Turn oven off and leave puddings in the oven for just 5 more minutes to help set. Remove puddings and serve while hot and puffed.

Baked Mashed Potatoes with Roasted Garlic

Baked Mashed Potatoes with Roasted Garlic

2 large white rose or other thin-skinned potatoes
1 T. unsalted butter
1/2 C. 1% milk
4-6 cloves roasted garlic
salt & freshly ground white pepper to taste
paprika to taste

Place the potatoes in a medium saucepan, cover with water and bring to a boil. Cover, reduce the heat, and simmer for about 45 minutes or until tender. Remove the potatoes and peel. Cut the cooked potatoes into large chunks, place in the bowl of an electric mixer and mash the potatoes with the butter, milk, roasted garlic, salt and pepper until smooth and whipped. Preheat the oven to 350F. Generously coat a small baking dish with nonstick cooking spray. Place the mashed potatoes in the prepared pan, sprinkle lightly with the paprika and bake 30 minutes, or until golden on top.

Yield: 4 servings
Calories: 91
Fat: 3g
Fiber: 1g

Parmesan Oven Fries

Parmesan Oven Fries

2 lb. baking potatoes (about 4 potatoes), peeled
1/2 tsp. dried whole thyme
1/2 tsp. freshly-ground black pepper
1 T. extra-virgin olive oil
1/4 C. finely-grated fresh Parmesan cheese
1/2 tsp. salt

Cut each potato into three pieces and then into strips. Pat wedges dry with paper towels and place in a bowl. Add thyme and pepper and toss well. Drizzle oil over wedges, tossing well to coat. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 450F for 30 minutes. Sprinkle cheese and salt evenly over wedges. Bake an additional 10 minutes or until tender and browned.

Yield: 6 servings (5-6 strips)
Calories: 153
Fat: 4g
Fiber: 2g

Squash & Brown Rice Primavera

Squash & Brown Rice Primavera

2 zucchini
2 yellow squash
3 C. cooked cold brown rice
2 garlic cloves, minced
1/2 tsp. ground pepper
1/4 C. water
1 large tomato, seeded & diced
1/2 C. fresh basil, chopped
1/4 C. Italian parsley (flat leaf), chopped
1/4 C. grated Parmesan cheese

Halve the zucchini & squash lengthwise, then cut crosswise into 1/2″ thick pieces. Put the rice in a large bowl & gently separate the grains and break apart any lumps. Coat a large nonstick pan with cooking spray and over med-high heat add the garlic and saut� for 30 seconds. Add the zucchini, squash & pepper and saut� for 3 minutes. Stir in the water, cover & cook until the vegetables are tender when pierced, about 3 minutes. Uncover and add the rice. Cook, stirring constantly, until heated through, 3-4 minutes. Stir in the tomato, basil, parsley & cheese.

Yield: 6 servings
Calories: 149
Fat: 2g
Fiber: 4g

Basil Rice Pilaf

Basil Rice Pilaf

4 tsp. olive oil
1 red bell pepper, seeded & minced
6 scallions, sliced
1-1/2 C. long grain rice (not converted)
12 large black olives, pitted and chopped
1 tsp. salt
1/4 tsp. cayenne pepper, or to taste
1/2 C. fresh basil, chopped (or oregano, parsley or spinach)

In a large nonstick saucepan, heat the oil. saut� the bell pepper and scallions until they just begin to soften, 4-5 minutes. Stir in the rice and olives; cook, stirring constantly, until the vegetables are softened and the rice becomes opaque, 2-3 minutes longer. Stir in the salt, cayenne and 3 C. water; bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed, 15-20 minutes. Fluff with a fork; re-cover and let stand 5 minutes, then stir in the basil.

Yield: 8 servings
Calories: 163
Fat: 3g
Fiber: 1g

Mini Black Bean Cakes with Green Onion Cream and Avocado Salsa

Mini Black Bean Cakes with Green Onion Cream and Avocado Salsa

Cakes:
1/2 C. bottled salsa
2 tsp. ground cumin
2 (19-oz.) cans seasoned black beans (such as La Coste�a), rinsed and drained
1 C. dry breadcrumbs, divided
1/4 C. thinly sliced green onions
1/2 tsp. salt
Cooking spray

Toppings:
1/2 C. reduced-fat sour cream
1/4 C. thinly sliced green onions
1/4 C. diced peeled avocado
1/4 C. diced plum tomato
1 tsp. fresh lime juice

Preheat oven to 375�. To prepare cakes, combine first 3 ingredients in a food processor; process until smooth. Stir in 1/2 C. breadcrumbs, 1/4 C. green onions, and salt. Divide mixture into 24 equal portions, shaping each into a 1/2-inch-thick patty. Place 1/2 C. breadcrumbs in a shallow dish. Dredge patties in breadcrumbs. Place patties on a baking sheet coated with cooking spray. Bake at 375� for 14 minutes, turning after 7 minutes. To prepare toppings, combine sour cream and 1/4 C. green onions in a small bowl. Combine avocado, tomato, and juice in a small bowl. Top each patty with 1 tsp. green onion cream and 1 tsp. avocado salsa.

Yield: 12 servings
Calories: 99
Fat: 2.8g
Fiber: 0.7g

Parmesan-Corn Bread Muffins

Parmesan-Corn Bread Muffins

1 C. all-purpose flour
2/3 C. yellow cornmeal
2 T. sugar
2 tsp. baking powder
1/4 tsp. salt
2/3 C. fat-free buttermilk
3 T. vegetable oil
2 large egg whites, lightly beaten
Cooking spray
1/4 C. (1 oz.) grated fresh Parmesan cheese

Preheat oven to 425�. Lightly spoon flour and cornmeal into dry measuring C.; level with a knife. Combine flour, cornmeal, sugar, baking powder, and salt in a medium bowl, stirring with a whisk. Make a well in center of mixture. Combine buttermilk, oil, and egg whites; add to flour mixture, stirring just until moist. Spoon batter into 10 muffin C. coated with cooking spray. Sprinkle evenly with cheese. Bake at 425� for 10 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack. Serve warm.

Yield: 10 servings
Calories: 151
Fat: 4.9g
Fiber: 0.6g

Rye Berry Salad with Orange Vinaigrette

Rye Berry Salad with Orange Vinaigrette

3 C. water
1 C. uncooked rye berries or wheat berries
1 C. hot water
3 T. dried currants (raisins)
1 1/2 C. finely chopped celery
1/4 C. chopped fresh parsley
3/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper
1/4 C. finely chopped shallots
1 T. grated orange rind
1 T. fresh orange juice
2 tsp. Champagne vinegar or white wine vinegar
2 T. olive oil

Combine 3 C. water and rye berries in a saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour. Drain. Combine 1 C. hot water and currants in a small bowl; let stand 30 minutes. Drain well. Combine rye berries, currants, celery, parsley, 1/2 tsp. salt, and pepper. Combine 1/4 tsp. salt, shallots, rind, juice, and vinegar in a small bowl, stirring well. Let stand 5 minutes. Stir in oil with a whisk. Pour shallot mixture over rye mixture; toss well to coat.

Yield: 6 servings
Calories: 174
Fat: 5.3g
Fiber: 5.2g

Horseradish Beets

Horseradish Beets

1 (15-oz.) can sliced beets
3 T. sugar
2 T. prepared horseradish
1 1/2 T. cider vinegar
1 T. cornstarch
1 T. butter
1/8 tsp. salt

Preheat oven to 350�. Drain the beets in a colander over a bowl, reserving juice. Combine the beet juice, sugar, and remaining ingredients in a small saucepan; bring to a boil. Reduce heat; simmer until thick (about 2 minutes). Stir in beets. Place beet mixture in a 1-quart baking dish. Cover and bake at 350� for 35 minutes.

Yield: 4 servings
Calories: 104
Fat: 3g
Fiber: 1.5g

Whole Grain Cornsticks

Whole Grain Cornsticks

3/4 C. whole wheat flour
3/4 C. yellow cornmeal
3 T. grated fresh Parmesan cheese
2 tsp. baking powder
1 1/2 tsp. chili powder
1 tsp. salt
3/4 C. plus 2 T. fat-free milk
2 T. olive oil
2 T. honey
1 large egg, lightly beaten
3/4 C. frozen whole-kernel corn, thawed
1/3 C. minced red onion
2 T. minced jalape�o pepper
Cooking spray

Preheat oven to 425�. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a large bowl. Make a well in center of mixture. Combine milk, oil, honey, and egg. Add to flour mixture, stirring just until moist. Fold in corn, onion, and jalape�o. Place a cast-iron cornstick pan in a 425� oven for 5 minutes. Remove from oven; immediately coat with cooking spray. Spoon batter into pan. Bake at 425� for 18 minutes or until lightly browned. Remove from pan immediately; serve warm.

Yield: 1 dozen
Calories: 120
Fat: 3.6g
Fiber: 2g

Garlic Mashed Potatoes and Turnips

Garlic Mashed Potatoes and Turnips

2 lb. baking potatoes, peeled and cubed
1/2 lb. turnips, peeled and sliced
8 garlic cloves, sliced
1/4 C. 2% low-fat milk
2 tsp. prepared horseradish
3/4 tsp. salt
1/8 tsp. ground nutmeg
1/8 tsp. pepper
2 T. chopped fresh chives

Combine the first 3 ingredients in a medium saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until very tender. Drain well, and return to pan; beat at high speed of a mixer until smooth. Add milk, horseradish, salt, nutmeg, and pepper; beat well. Sprinkle with chives.

Yield: 5 servings
serving size: 1 C.

Calories: 106
Fat: 0.5g
Fiber: 3.4g

Cheddar Grit Cakes with Roasted Peppers

Cheddar Grit Cakes with Roasted Peppers

Grits:
1 C. 1% low-fat milk
1 (14-oz.) can fat-free, less-sodium chicken broth
3/4 C. uncooked quick-cooking grits
2 tsp. minced jalape�o pepper
1/2 C. (2 oz.) shredded extrasharp cheddar cheese
Cooking spray

Peppers:
3 medium red or orange bell peppers
2 tsp. extravirgin olive oil
1 tsp. balsamic vinegar
1/2 tsp. ground coriander
1/4 tsp. salt

To prepare grits, bring the milk and broth to a boil in a medium saucepan. Stir in grits and jalape�o. Cover, reduce heat, and simmer 5 minutes or until thick. Stir in the cheese; cook until cheese melts. Spread grits into a 9-inch square baking pan coated with cooking spray; cover and refrigerate for 8 hours or until set. To prepare peppers, cut the bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1-inch strips. Combine peppers, oil, vinegar, coriander, and salt; toss well. Invert grits onto a cutting board. Cut grits into 4 (4 1/2-inch) squares. Cut each square diagonally into 2 triangles. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add triangles; cook 4 minutes on each side or until lightly browned. Serve pepper mixture over grit cakes. Prepare the peppers up to a day ahead, then reheat them in the microwave before serving. This frees the oven so you can roast the chicken.

Yield: 4 servings
Serving size: 2 grit cakes and 1/2 C. pepper mixture

Calories: 247
Fat: 8.2g
Fiber: 2.5g

Grilled Bacon-and-Herb Grit Cakes

Grilled Bacon-and-Herb Grit Cakes

4 C. hot cooked instant grits
1/2 C. (2 oz.) shredded white cheddar cheese
1 T. minced fresh or 1 tsp. dried thyme
2 tsp. chopped fresh parsley
1/2 tsp. garlic powder
1/2 tsp. black pepper
3 bacon slices, cooked and crumbled
Cooking spray

Combine first 7 ingredients in a large bowl; stir well. Pour the grits into a 10-inch square baking dish coated with cooking spray, spreading evenly. Cover and chill 1 hour or until completely cool. Prepare grill. Invert grits onto a cutting board; cut into 4 squares. Cut each square diagonally into 2 triangles. Place grits triangles on grill rack coated with cooking spray; grill 5 minutes on each side or until lightly browned and thoroughly heated.

Yield: 4 servings
Serving size: 2 triangles

Calories: 255
Fat: 8.5g
Fiber: 2.4g

Cheese Grits

Cheese Grits

4 C. water
1 C. uncooked quick-cooking grits
1 C. (4 oz.) shredded reduced-fat sharp cheddar cheese
1 T. butter or stick margarine
1 1/2 tsp. garlic powder
1/2 tsp. dried thyme
1/2 tsp. salt

Bring the water to a boil in a medium saucepan, and gradually add the grits, stirring constantly. Cover, reduce heat to low, and simmer for 5 minutes or until thick, stirring occasionally. Remove grits from heat, and stir in the shredded cheese and remaining ingredients.

Yield: 6 servings

Calories: 116
Fat: 5.6g
Fiber: 0.3g

Peppered Peaches

Peppered Peaches

6 large peaches, relatively ripe but not soft (should be firm but yield to gentle pressure)
3 T. fresh lemon juice (1 to 2 lemons)
2 T. granulated sugar
1 tsp. kosher salt
1/2 tsp. coarsely ground black pepper, or more to taste
1/4 tsp. cayenne pepper, or more to taste

Bring a small stockpot of water to a rolling boil. Meanwhile, cut each peach in half around the seam (stopping at the pit). Holding the peach in both hands, twist slightly to separate the halves. Remove the pit (if you’re lucky, it will pop out). Using a slotted spoon, dip each peach half into the boiling water for about 2 seconds. Remove from the water and peel the skins off with a sharp paring knife (skins should slip off easily). Drain the peaches in a colander, then place cut side down on paper towels to dry. Place the peach halves cut side up on a large platter. Coat the cut surface with lemon juice. Combine sugar and salt. Dust peaches with the sugar mixture. Sprinkle lightly with the black pepper and cayenne. The peaches can be left at room temperature for 2 hours before serving. Do not refrigerate.

Yield: 12 servings
Calories: 35
Fat: trace
Fiber: 1g

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stirr 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Stir-Fried Rice

Stir-Fried Rice

1 C. rice (white or brown)
1 C. chicken broth
1/2 C. egg substitute
1/2 tsp. mustard powder
2 cloves garlic
1 tsp. shredded fresh ginger
1/2 C. carrot chopped into small pieces
1/2 C. frozen peas
1 -8 ounce can sliced water chestnuts, drained
2 T. reduced sodium soy sauce

Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In a small bowl mix together egg substitute, and dry mustard until blended. Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet over medium heat and add egg mixture. Cook the egg mixture without stirring until they begin to set; stir and cook until the egg bits are small and crumbly. Remove and set aside. Slightly heat the skillet, then spray it with nonstick spray. Add garlic and ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.

Yield: 6 servings
Calories: 97
Fat: 1.2g
Fiber: 3g

Orecchiette with Cauliflower, Anchovies, and Fried Croutons

Orecchiette with Cauliflower, Anchovies, and Fried Croutons

Orecchiette with Cauliflower, Anchovies, and Fried Croutons1 large head of cauliflower (28 to 30 ounces), trimmed, cut into 1-inch florets
8 T. extra-virgin olive oil, divided
1 pound orecchiette (little ear-shaped pasta) or medium-size shell pasta
1 1/2 C. 1/3-inch cubes crusty country-style bread
3 medium zucchini, trimmed, cut into 1/3-inch cubes (about 3 C.)
3 large garlic cloves, chopped
7 anchovy fillets, finely chopped
1/2 C. chopped fresh Italian parsley, divided
1/3 C. (packed) freshly grated Parmesan cheese plus additional for serving
2 T. freshly grated Pecorino Romano cheese

Preheat oven to 425 degrees F. Toss cauliflower florets with 1 T. olive oil in large bowl to coat. Sprinkle with salt and pepper and spread in single layer on large rimmed baking sheet. Roast until cauliflower florets are tender and beginning to brown in spots, stirring occasionally, about 25 minutes. Cool to room temperature. Can be made 1 day ahead. Cover and chill. Cook pasta in large pot of boiling generously salted water until just tender but still firm to bite, stirring occasionally. Drain pasta, reserving 1 1/3 C. pasta cooking liquid. Set pasta and cooking liquid aside separately. Meanwhile, heat 2 T. olive oil in large deep nonstick skillet or large pot over medium-high heat. Add bread cubes and saute until golden brown and crisp, 3 to 4 minutes. Transfer to small bowl and cool. Reserve skillet or pot. Add 2 T. olive oil to same skillet or pot and heat over medium-high heat. Add zucchini and garlic and saute until zucchini is golden brown and crisp-tender, 3 to 4 minutes. Add cauliflower and anchovies and saute until heated through, 3 to 4 minutes. Season to taste with salt and freshly ground black pepper. Add drained pasta, reserved 1 1/3 C. pasta cooking liquid, remaining 3 T. olive oil, 1/3 C. parsley, 1/3 C. Parmesan, and Pecorino Romano cheese and toss to coat. Season pasta to taste with salt and freshly ground black pepper. Divide pasta among 6 bowls; sprinkle with fried croutons, remaining parsley, and additional Parmesan cheese and serve.

Perfectly Cooked Brown Rice

Perfectly Cooked Brown Rice

2 1/2 C. long-grain brown rice (I buy Mahatma)
4 1/4 C. water

Place the rice in a bowl and, using your fingers, rinse under cold running water until the water runs clear. Drain in a strainer. In a pot, bring the drained rice and the water to a boil. Reduce heat to low, cover, and simmer until the water has been absorbed and the rice is tender, about 40 minutes. If there is unabsorbed water left, drain the rice in a strainer. Remove from heat and fluff gently with a fork to separate the grains.

Spicy Corn Pancakes

Spicy Corn Pancakes

2 C. whole wheat flour
1 tsp. salt
1 tsp. baking powder
2 C. corn kernels, fresh or frozen
2 chipotle chili peppers, canned in adobo sauce, diced
2 cloves garlic, minced
4 scallions, diced
1 C. nonfat milk

Mix whole wheat flour with salt and baking powder. In a separate bowl, mix corn, chipotles, garlic, scallions, and milk. Gently blend wet ingredients with dry until well mixed. Spray skillet with vegetable cooking spray and preheat until it is moderately hot. For each pancake, use about 1/4 C. batter. Cook 3 minutes on each side or until golden brown.

Yield: 4 servings
Serving Size: 3 three-inch pancakes
Calories: 287
Fat: 2g
Fiber: 9.5g

Beluga Lentil Salad

Beluga Lentil Salad

1 1/2 C. black lentils (1/4 lb.)
4 garlic cloves, 2 smashed, 2 minced
1 carrot, halved crosswise
1 small yellow onion, halved
4 C. water
2 large poblano peppers
1/2 chorizo sausage, casing removed, meat finely diced (1 1/2 oz.)
1/2 small red onion, cut into slivers
2 hard-cooked eggs, coarsely chopped
2 T. chopped cilantro, plus cilantro leaves for garnish
3 T. fresh lime juice
3 T. vegetable oil

In a medium saucepan, combine the lentils with the smashed garlic, carrot, yellow onion and water and bring to a boil. Simmer over low heat until the lentils are just tender, about 30 minutes. Drain the lentils and discard the garlic, carrot and onion. Let the lentils cool slightly. Meanwhile, roast the poblanos over a gas flame or under a broiler, turning them several times, until charred all over. Transfer them to a bowl, cover with plastic wrap and let steam for 15 minutes. Peel, core and seed the poblanos, then cut them into slivers. In a small skillet, cook the chorizo over high heat, stirring occasionally, until crisp, about 5 minutes. Drain the chorizo on paper towels. In a large bowl, combine the lentils with the poblanos, chorizo, red onion, eggs, chopped cilantro and minced garlic. Add the lime juice and oil, season with salt and pepper and toss to coat. Sprinkle the cilantro leaves over the top and serve.

Yield: 6 servings
Calories: 210
Fat: 11g
Fiber: 8g

Twice-Baked Potatoes Caesar

Twice-Baked Potatoes Caesar

3 small baking potatoes (about 6 oz. each)
2 T. margarine or butter
1 small garlic clove, crushed with press
1/2 C. sour cream
4 anchovy fillets, minced, or 1 tsp. anchovy paste
1/4 tsp. salt
1/4 tsp. grated fresh lemon peel
1/8 tsp. coarsely ground pepper
1/2 C. plus 2 T. grated Parmesan cheese

Preheat oven to 450 degrees F. With fork, pierce potatoes in several places. Place potatoes on oven rack and bake 35 minutes or until fork-tender. Cut each potato lengthwise in half. With spoon, carefully scoop out potatoes, placing flesh in medium bowl and leaving potato-skin shells intact. In small saucepan, melt margarine over medium heat. Add garlic and cook 15 seconds. With potato masher, mash potatoes with margarine mixture, sour cream, anchovies, salt, lemon peel, pepper, and 1/2 C. Parmesan. Spoon mixture into 4 reserved potato-skin shells, mounding slightly. If you like, cover and refrigerate remaining 2 shells for use another day. Place potatoes in shallow baking pan; sprinkle with remaining 2 T. Parmesan. Return potatoes to oven and bake about 15 minutes or until hot on the inside and golden on top.

Yield: 4 servings
Calories: 275
Fat: 15g
Fiber: 2g

Apple-Cheddar Popovers

Apple-Cheddar Popovers

butter-flavored cooking spray
1 tart apple, such as Pippin, Granny Smith, or Fuji, peeled, cored, and chopped
1/3 C. shredded 2% sharp cheddar cheese
2 large eggs
1 C. unbleached all-purpose flour
1/4 tsp. salt
1 C. low fat (1%) milk
1 T. stick reduced-fat margarine, melted

Preheat oven to 450�F. Lightly coat 8 popover cups with cooking spray. Place 1 T. each of the apple and cheese at the bottom of each popover cups. In a food processor or blender, combine eggs, flour, and salt. Process until well blended. With the machine running, add milk and margarine through the feed tube. Process until smooth. Fill the C. two-thirds full with the batter. Bake for 15 minutes, reduce oven temperature to 350�F, and continue to bake for another 20 minutes until popovers are puffed and golden brown. Let cool at least 15 minutes, then remove from pan.

Yield: 8 servings
Calories: 111
Fat: 4g
Fiber: 1g

Brown Basmati Rice with Green Cabbage

Brown Basmati Rice with Green Cabbage

1 C. fat-free low-sodium canned chicken broth
1/2 C. brown basmatti rice
1 tsp. grated lemon zest
1 tsp. olive oil
1 small onion, about 3 oz., chopped
1/2 lb. green cabbage, coarsely chopped
1 T. fresh lemon juice

In a medium saucepan, bring broth to a boil. Stir in rice and lemon zest. Reduce heat, cover, and simmer until rice is tender and the broth has been absorbed, about 20 to 25 minutes. Meanwhile, heat olive oil in a heavy skillet. Add onion and green cabbage; saut� for 5 minutes, until vegetables are wilted but still crisp to the bite. Stir in lemon juice. When rice is cooked, fold in cooked cabbage mixture. Serve at once.

Yield: 4 servings
Calories: 122
Fat: 2g
Fiber: 3g

Roasted New Potatoes, Fennel, Garlic and Asparagus

Roasted New Potatoes, Fennel, Garlic and Asparagus

2 lb. new potatoes, cleaned
2 fennel bulbs, tough outer leaves removed, quartered
8 large cloves garlic, unpeeled
olive oil cooking spray
1 tsp. olive oil
freshly ground pepper
1 lb. asparagus, tough ends removed
2 tsp. minced fresh rosemary

Preheat oven to 450� F. Cut potatoes into equal sized pieces. Place potatoes, quartered fennel bulbs and garlic on a baking sheet. Coat with cooking spray and sprinkle with oil. Season with pepper. Bake until the potatoes are almost done about 20 minutes. Add the asparagus. Coat with cooking spray and roast another 5 minutes until crisp cooked. Remove and sprinkle with rosemary. Serve immediately.

Yield: 8 servings
Calories: 120
Fat: 1g
Fiber: 5g

Green Onions and Lemongrass Rice

Green Onions and Lemongrass Rice

2 T. Vegetable Oil
2/3 C. onion, finely chopped
1/4 tsp. Turmeric
1 C. white rice long grain
13/4 C. water
2 stalks lemon grass 12in. each cut into 2 in. long pieces
1/2 tsp. salt
1 C. green onions, chopped

Heat 11/2 T. oil in heavy medium saucepan over medium heat. Add 2/3 C. onion and turmeric and saut� 5 minutes. Mix in rice. Add water, lemongrass and 1/2 tsp. salt and bring to simmer. Cover, reduce heat to medium-low and simmer until rice is tender and liquid is absorbed, about 18 minutes. Remove from heat; let stand covered 10 minutes. Discard lemongrass. Heat remaining 1/2 T. oil in heavy large skillet over medium heat. Add green onion and saut� 1 minute. Add rice and stir until heated through.

Yield: 4 servings
Calories: 282
Fat: 8g
Fiber: 2g

Garlic Cheese Grits

Garlic Cheese Grits

 

1 tsp. Salt

1 C. Milk

4 C. Water

1 Package Garlic Cheese roll

1 C. Butter or Margarine

2 Eggs

1 C. Grits

 

Cook grits in water with salt according to package instructions. Beat eggs with milk; add to grits. Melt butter and cheese together; stir in grits mixture. Place in casserole. Bake at 350 F for 35 to 40 minutes.

Brown Rice with Chipotle Sausage & Shiitake Mushroom

Brown Rice with Chipotle Sausage & Shiitake Mushroom

 

1 C. brown rice

1 link chipotle sausage (about 1/2 C.)

1/2 C. dried shiitake mushrooms

1/2 C. frozen green peas

1/4 tsp chicken stock powder

2-3 cloves garlic, minced

1/4 tsp paprika powder

2 T. butter

 

In a rice cooker on cook setting, brown the minced garlic lightly with the melted butter for 2-3 minutes. Add chopped sausage and fry lightly. If you use frozen sausage like I did, simply toss the sausage in frozen, and remove it 5 minutes later when it has defrosted to chop and dice.   Add washed brown rice and coat evenly with garlic butter mixture. Add chicken stock powder and paprika along with washed and partially rehydrated shiitake mushrooms. Add enough water to cook one C. of rice per directions of your rice cooker. Cover and cook.  When the rice is done around 15 minutes later, add frozen green peas, stir into rice mixture and cover for 5 minutes before serving.  I love one-dish-meals for simplicity and convenience. With everything in my rice-cooker, I can walk away, clean up the kitchen, watch a little tv and scratch my cat while waiting for dinner to be done. By following the simple combination of 2 part rice to 1 part ingredient (not more than 3 types), you can modify it to suit personal tastes

Quinoa Salad with Vegetables and Tomatillo Vinaigrette

Quinoa Salad with Vegetables and Tomatillo Vinaigrette

 

3/4 C. coarsely chopped onion (about 1/2 medium)

1/2 C. chopped fresh cilantro

3 T. fresh lime juice

1 1/2 T. extravirgin olive oil

1 1/2 tsp. Champagne vinegar

1/2 tsp. salt

1/2 pound tomatillos (about 4 medium), husked and quartered

1/2 serrano chile, minced

1 garlic clove, minced

Dash of freshly ground black pepper

3 C. water

2 C. uncooked quinoa (about 3/4 pound)

1 C. thinly sliced peeled English cucumber

4 large radishes, halved and thinly sliced

1 small red bell pepper, thinly sliced

1/2 C. (2 ounces) queso anejo, crumbled

2 T. chopped fresh parsley

 

Place first 10 ingredients in a blender or food processor, and process until smooth. Set aside. Place 3 C. water in a large saucepan over medium-high heat, and bring to a boil. Stir in quinoa; cover, reduce heat, and simmer 15 minutes or until water is absorbed. Transfer to a large bowl. Drizzle with tomatillo mixture; stir well to combine. Cool. Add cucumber, radish, and red bell pepper to cooled quinoa mixture; toss gently to combine. Divide salad among each of 6 plates; top evenly with cheese and parsley.