Browsed by
Category: Starches

Fettuccine Alfredo with Asparagus

Fettuccine Alfredo with Asparagus

1 lb Fettuccine noodles

1/2 C. Butter No substitutions

1/2 C. Light cream or whole milk

1 C. Parmesan cheese grated or shredded

1 T. Fresh parsley

1/4 tsp. Nutmeg

1/4 tsp. Black pepper

1/2 pound Asparagus trimmed and cut into 1 inch pieces

 

Put water on to boil for the noodles. As the water comes to a boil, start preparing the sauce.

In a separate pan melt butter over low heat. As soon as the butter melts, whisk in cream or milk and

Parmesan cheese. Add seasonings. Simmer over low heat until thickened, stirring frequently.

Boil the noodles and asparagus together. Drain when done and add to sauce. Cook an additional 3

minutes. Serve.

Pizza Bread

Pizza Bread

6-7 C. white flour

1 T. yeast

2 C. milk

1/2 C. water

1/4 C. butter or margarine

1/4 C. sugar

1/2 t. salt

2 t. Italian seasoning

3/4 C. pizza sauce

20 -25 slices pepperoni, cut into small pieces

2 C. shredded mozzarella cheese

1/2 C. grated Parmesan cheese

 

In a large mixing bowl, combine 2 1/2 C. flour with 1 T. yeast and set aside. Add milk, water, butter or margarine, sugar and salt to a small saucepan. Heat over medium heat until warm. Pour into large bowl with the flour and yeast. Stir or beat until well combined. Slowly work in remaining flour and Italian seasoning. Knead (by hand or with an electric mixer) until dough is smooth and elastic, about 8-10 minutes. Cover and let dough rise for 1 hour in a lightly greased bowl. Divide dough into 2 or 3 portions, depending on how big you want your loaves to be. Roll each ball of dough into a rectangle.4. Spread about 1/4 C. pizza sauce on each section of dough.5. Sprinkle the diced pepperoni and cheeses on top of the pizza sauce.6. Roll dough tightly, jelly-roll style, and pinch the seams shut.7. Bake at 375 degrees for 20-25 minutes.

Cheater’s Olive Bread

Cheater’s Olive Bread

1 (1-lb.) loaf frozen white bread dough
1/2 C. chopped pitted kalamata olives
1 1/2 tsp. dried rosemary
Cooking spray
1 large egg white, lightly beaten

Thaw dough in refrigerator for 12 hours. Sprinkle olives and rosemary over dough; gently knead on a lightly floured surface 4 or 5 times or just until olives are incorporated into dough. Cover dough; let rest 10 minutes. Roll dough into a 10 x 8-inch rectangle. Beginning with long side, roll up jelly-roll fashion; pinch seam to seal. Place roll, seam side down, on a baking sheet coated with cooking spray. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. Preheat oven to 375°. Uncover dough; cut several 2-inch diagonal slits into top of dough using a sharp knife. Brush dough with egg white. Bake at 375° for 40 minutes or until loaf sounds hollow when tapped. Remove loaf from baking sheet; cool on a wire rack.

Yield: 1 loaf, 12 servings
Calories: 96
Fat: 1.9g
Fiber: 0.2g

Citrus Couscous Salad

Citrus Couscous Salad

2 C. fresh orange juice, divided
1/2 C. water
1 tsp. salt
1 (10-oz.) package couscous (about 1 2/3 C.)
1/2 C. dried apricots, sliced
1/2 C. dried currants
2 T. red wine vinegar
1 C. chopped seeded cucumber
3/4 C. chopped green onions
1/2 C. coarsely chopped pistachios
1/4 C. chopped fresh mint
1/4 C. fresh lemon juice
2 T. extra virgin olive oil

Bring 1 1/2 C. orange juice, water, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place couscous in a large bowl. Combine 1/2 C. orange juice, apricots, currants, and vinegar in a small saucepan; bring to a boil. Remove from heat; let stand 15 minutes. Drain and discard cooking liquid. Add apricot mixture, cucumber, and remaining ingredients to couscous, tossing to combine.

Yield: 8 servings
Calories: 295
Fat: 7.4g
Fiber: 5g

Quinoa Salad with Apricots and Pistachios

Quinoa Salad with Apricots and Pistachios

Salad:
3 C. water
1 C. uncooked quinoa
1/2 tsp. salt
4 C. thinly sliced romaine lettuce
1/3 C. dried apricots (about 10), quartered
1/3 C. golden raisins
1/4 C. shelled dry-roasted pistachios
1/4 C. thinly sliced green onions
1/4 C. chopped fresh parsley
1/4 C. chopped fresh cilantro
2 T. finely chopped fresh mint
1/4 tsp. black pepper

Vinaigrette:
1/2 tsp. grated lime rind
3 T. fresh lime juice
2 T. mirin (sweet rice wine) or slightly sweet white wine (such as Riesling)
1 T. olive oil
1/2 to 1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. paprika

To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce heat, and simmer 15 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3 T. cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients (lettuce through black pepper) in a large bowl; set aside.
To prepare the vinaigrette, combine reserved 3 T. cooking liquid, lime rind, and remaining ingredients in a bowl, stirring well with a whisk. Pour vinaigrette over quinoa mixture, and toss well to coat.

Yield: 4 servings
Calories: 365
Fat: 11.8g
Fiber: 10.6g

Truffle-Scented Risotto in Phyllo

Truffle-Scented Risotto in Phyllo

2 tsp. olive oil
1/3 C. finely chopped onion
1 tsp. minced fresh thyme
1 garlic clove, minced
1/2 C. uncooked Arborio rice
2 T. dry white wine
1 1/2 C. water
1/2 tsp. fine sea salt
2 T. grated fresh Parmesan cheese
2 tsp. butter
1 tsp. white truffle oil
1/4 tsp. black pepper
6 sheets frozen phyllo dough, thawed
Cooking spray
2 T. chopped fresh parsley

Heat olive oil in a large nonstick skillet over medium-high heat. Add onion; saute 3 minutes. Add thyme and garlic; saute 1 minute. Stir in rice; saute 1 minute. Stir in wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add water and salt; bring to a boil. Cover, reduce heat, and simmer 18 minutes. Remove from heat. Stir in cheese, butter, truffle oil, and pepper. Cool. Preheat oven to 375°. Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying); lightly coat sheet with cooking spray. Repeat layers with remaining phyllo and cooking spray, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Cut phyllo layers into 24 (1 1/2-inch) squares using a sharp knife or pizza cutter. Carefully place 1 layered square in each of 24 miniature muffin C. coated with cooking spray; gently press squares into pan to form cups. Bake at 375° for 5 minutes or until crisp. Remove phyllo cups from pan. Fill each C. with 1 T. risotto. Sprinkle C. evenly with parsley.

Yield: 12 servings
Calories: 88
Fat: 2.7g
Fiber: .5g

New Potatoes with Olive oil and Garlic

New Potatoes with Olive oil and Garlic

12 small new potatoes (1 lb. total)
1 T. plus 1 tsp. extra virgin olive oil
1 large clove garlic, minced
1/4 tsp. salt
Pinch of freshly ground pepper

Peel off a 1/2-inch strip of skin around the center of each potato. Place the potatoes in a steamer set over simmering water. Cover and steam until tender, 15 to 20 minutes. Drain and reserve. Heat the oil and garlic in a non-stick skillet large enough to hold the potatoes in one layer. Cook over medium heat until the garlic is fragrant, about 2 minutes. Add the potatoes and roll them in the oil mixture. Season with salt and pepper.

Yield: 4 servings
Calories: 143
Fat: 4.1g
Fiber: 1.2g

New Potato Salad with Dried Tomatoes

New Potato Salad with Dried Tomatoes

3 lb small new potatoes, scrubbed and quartered
1 1/2 tsp. salt
1 oz dried tomato halves
1/3 C. boiling water
2 T. olive oil
1 1/2 C. sliced celery
1/2 C. chopped celery leaves
4 green onions, sliced with some of the green
1/4 C. snipped fresh dill or
1 T. dried dill weed
1/3 C. reduced fat sour cream
1/3 C. lowfat plain yogurt
1 T. prepared white horseradish
1/4 tsp. pepper

Place potatoes in a large kettle with enough water to cover. Add 1/2 tsp. of the salt. Partially cover and bring to a boil over high heat. Boil gently for 15 minutes, or until potatoes are tender but still firm. Meanwhile, place dried tomatoes in a small bowl. Cover with boiling water. Let stand 10 minutes. Drain potatoes well; return to pot. Sprinkle olive oil and 1/2 tsp. of the salt over potatoes, tossing lightly to coat. Cut dried tomatoes into thin slivers and add to potatoes. Stir in celery, celery leaves, green onions, ad dill. Spoon into large bowl; cover and refrigerate at this point if preparing ahead. Combine sour cream, yogurt, horseradish, pepper and remaining 1/2 tsp. salt in a small bowl. Pour over potato mixture and toss gently to coat. Cover and refrigerate up to 24 hours.

Yield: 8 servings
Calories: 182
Fat: 5g
Fiber: 3g

Butternut Squash “Risotto”

Butternut Squash “Risotto”

1 T. extra-virgin olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1/2 C. long-grain brown rice
2 C. reduced-sodium chicken broth, divided
1 package (10 oz.) frozen butternut or winter squash
2 T. nonfat half-and-half
1 tsp. finely minced fresh sage
1/4 C. grated Parmesan cheese
Salt and black pepper

Warm oil in medium nonstick saucepan over medium-low heat. Add onion and garlic; cook 2 minutes, until softened, stirring often. Add rice; stir to coat. Add 1 1/2 C. broth; bring to a simmer. Reduce heat to a very low; cover and cook 35 to 40 minutes, until liquid is absorbed and rice is tender. Meanwhile, cook squash according to package directions. Add squash and remaining 1/2 C. broth to rice, still over low heat. Stir slowly for about 5 minutes, until broth is incorporated. Stir in half-and-half and sage. Keep stirring, adding broth if necessary, until of desired consistency. Season with salt and pepper to taste. Serve hot, garnished with cheese.

Yield: 2 servings
Calories: 380
Fat: 15g
Fiber: 6g

Masa de Empanadas (Empanada Dough)

Masa de Empanadas (Empanada Dough)

2 C. all-purpose flour, divided
6 T. ice water
1 tsp. cider vinegar
2 T. powdered sugar
1/2 tsp. salt
1/2 C. vegetable shortening

Lightly spoon flour into dry measuring C., and level with a knife. Combine 1/2 C. flour, water, and vinegar, stirring with a whisk until well blended to form a slurry.
Combine 1 1/2 C. flour, sugar, and salt in a bowl, stirring with a whisk; cut in shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add slurry; toss with a fork until flour mixture is moist. Gently press mixture into a 4-inch circle on heavy-duty plastic wrap, and cover with additional plastic wrap. Roll the dough, still covered, into an 18 x 12-inch rectangle; freeze 10 minutes or until plastic wrap can be easily removed. Remove 2 sheets plastic wrap, and place dough on a lightly floured surface; let stand 1 minute. Cut dough as directed according to the specific recipe. Chill dough until ready to use.

Yield: 1 Empanada Dough recipe (approx 12 pastries)
Calories: 1690
Fat: 87.3g
Fiber: 6.8g

New Potatoes and Peas

New Potatoes and Peas

1 lb. whole tiny new potatoes
2 C. shelled fresh peas or one 10-oz. package frozen peas
2 T. margarine or butter
1/2 C. snipped fresh parsley
Salt and pepper

Halve any large potatoes. Cook potatoes and fresh peas, if using, in a large saucepan, covered, in boiling water for 10 minutes. Add frozen peas, if using. Return mixture to boiling. Cover saucepan and cook vegetables 2 minutes more or until potatoes are tender. Drain. Return potatoes and peas to the saucepan. Add margarine or butter or parsley, and season to taste with salt and pepper. Stir gently (if potatoes are stirred too vigorously, their delicate skins may rub off) until butter melts.

Yield: 6 servings
Calories: 146
Fat: 4g
Fiber: 2g

Orange Cranberry Couscous

Orange Cranberry Couscous

1-1/3 C. orange juice
1/8 tsp. ground Spanish saffron
1/4 tsp. salt
1 C. couscous
1/4 C. dried cranberries
2 T. toasted pine nuts
2 T. chopped green onions
1 T. chopped cilantro

Mix the orange juice, saffron and salt together in a micro-safe dish. Microwave for 2-3 minutes until the mixture comes to a boil. Stir in the couscous, cover and let stand for 5 minutes. Fluff with a fork. Stir in the cranberries, pine nuts, green onions and cilantro.

Yield: 4 servings
Calories: 250
Fat: 2.5g
Fiber: 3g

Saffron Potatoes

Saffron Potatoes

6-8 new potatoes or all-purpose potatoes, peeled and cut into even pieces
Chicken stock to cover potatoes
1/4 tsp. saffron threads

Put potatoes in a saucepan and cover with chicken stock. Add saffron and bring to a boil. Make sure to reduce heat immediately and allow potatoes to simmer until tender, about 15 minutes. Strain the potatoes and serve.

Yield: 6 servings
Calories: 141
Fat: 1g
Fiber: 3g

Pistachio Rice

Pistachio Rice

2 C. water
1 C. basmati rice
3/4 tsp. salt, divided
2 T. dried currants or golden raisins
1 1/2 T. chopped pistachios
1 T. chopped fresh parsley
2 T. pistachio oil
1/4 tsp. freshly ground black pepper
Fresh parsley sprigs (optional)

Bring water to a boil in a medium saucepan; add rice and 1/4 tsp. salt. Cover, reduce heat, and simmer 18 minutes or until liquid is absorbed and rice is done. Remove from heat; fluff with fork. Add 1/2 tsp. salt, currants, and next 4 ingredients (currants through pepper). Cover; let stand 5 minutes. Garnish with parsley sprigs, if desired.

Yield: 6 servings
Calories: 186
Fat: 5.9g
Fiber: 1.3g

Corn Fritter Casserole

Corn Fritter Casserole

3 T. butter, softened
3 large egg whites
1 (8-oz.) block fat-free cream cheese, softened
1/2 C. finely chopped onion
1/2 C. finely chopped red bell pepper
1 (15 1/4-oz.) can whole-kernel corn, drained
1 (14 3/4-oz.) can cream-style corn
1 (8 1/2-oz.) package corn muffin mix (such as Jiffy)
1/4 tsp. black pepper
Cooking spray

Preheat oven to 375°. Combine first 3 ingredients in a large bowl, stirring with a whisk until smooth. Stir in onion, bell pepper, whole-kernel corn, and cream-style corn; mix well. Add muffin mix and black pepper, stirring until well combined. Pour into an 11 x 7-inch baking dish coated with cooking spray. Bake at 375° for 50 minutes or until a wooden pick inserted in center comes out clean.

Yield: 9 servings
Calories: 247
Fat: 8.4g
Fiber: 1.9g

Lemon Flavored New Potatoes

Lemon Flavored New Potatoes

8 Small New Potatoes
2 T. Fresh Parsley, chopped
1 tsp. grated Lemon Peel
1/2 tsp. Salt
1/4 tsp. Pepper
1/8 tsp. Nutmeg
3 T. Lemon Juice

Pare a strip around center of each potato, if desired. Cook potatoes in small amount of boiling water until fork tender; drain well. Add remaining ingredients; mix well. Cook until thoroughly heated. Place hot potatoes in serving dish

Yield: 4 servings
Calories: 141
Fat: .5g
Fiber: 3g

South American Potato Salad

South American Potato Salad

1 1/4 lb. small red potatoes
1/4 C. Spanish onions, minced
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 jalape�o pepper, seeded and minced
2 large cloves garlic, minced
2 T. capers
3 T. red wine vinegar
3 T. olive oil
2 oz. low fat feta cheese, crumbled
2 whites of hard boiled eggs, chopped
3 T. chopped fresh cilantro, chopped
2 T. sliced black olives, optional for garnish

Boil the potatoes in simmering salted water until cooked through, 15-20 minutes, depending on size. Drain and cool. When cool, quarter or slice into bite sized pieces. Place into a bowl. Combine the potatoes with the red onion, bell peppers, jalape�o, garlic, capers, vinegar, olive oil, cheese, egg whites, and cilantro. Refrigerate until ready to serve. Garnish with olives if desired.

Yield: 6 servings
Calories: 76
Fat: 8g
Fiber: 3g

Rosemary Corn Bread

Rosemary Corn Bread

1 8 1/2-oz. box corn-bread mix
1 egg, slightly beaten
1 4-oz. container plain yogurt
1 7-oz. can whole-kernel corn, drained
1 T. dried rosemary leaves

Heat oven to 400ºF. Lightly coat a 13-by-9-inch baking pan with cooking spray and set aside. Stir all the ingredients together. Spoon the batter into the prepared pan. Bake 25 minutes or just until golden. Remove to a wire rack to cool.

Yield: 12 servings
Calories: 107
Fat: 3g
Fiber: 2g

Creamy Onion Polenta

Creamy Onion Polenta

6 C. Chicken Stock

1 C. minced Yellow Onion

2 Shallots, minced

2 C. medium-ground Yellow Cornmeal

Salt and Pepper

2 T. Butter

1 C. grated Parmesan Cheese

2 T. minced Fresh Chives

 

In a large saucepan bring stock to a boil.  Add onions and shallots.  Gradually add cornmeal, whisking constantly, to incorporate it evenly into the stock.  Whisk vigorously to eliminate all lumps.  Reduce heat to very low and stir with a wooden spoon, scraping bottom and sides well until polenta pulls away from sides of the pan when you stir and is the consistency of thick oatmeal, 30 to 45 minutes.  Season with salt and pepper to taste.  To serve, stir in butter and 1/3 C. cheese.  Spoon into warmed soup plates.  Divide remaining cheese among the portions, sprinkling over the top of the polenta.  Sprinkle with chives and serve.

Scallion Pancakes

Scallion Pancakes

½ tsp. dark sesame oil

7 tsp. canola or other vegetable oil

2 ¾ C. unbleached white flour

1 C. hot water

½ tsp. salt

½ tsp. baking powder

4 to 8 scallions, chopped (about ½ C.)

sprinkling of salt

vegetable oil for frying

 

In a small bowl, mix together the dark sesame oil and 4 tsp. of the canola or other vegetable oil. Set aside. In a mixing bowl, combine 2 ¼ C. of the flour, the hot water, salt, baking powder, and 2 tsp. of the canola oil. Stir until the dough comes together. Lightly dust a working surface with some of the remaining flour and knead for about 2 minutes, adding flour if the dough is too sticky. Cover the dough with the mixing bowl and allow it to rest for about 5 minutes. Divide the dough into 4 balls. With a rolling pin, roll out each ball into a circle about 10 inches across. Brush each circle with ¼ of the sesame oil mixture, top with ¼ of the chopped scallions, and sprinkle with salt. Roll each circle into a tight cylindrical rope, then coil the rope to form a flat spiral about 5 inches across. Flatten each spiral by hand, and then roll it into a think 8-inch pancake with a rolling pin, dusting with flour to prevent sticking. It’s okay if a few scallions escape from the dough. Heat a skillet on medium heat, add the remaining tsp. of canola oil, and swirl to coat the pan. Fry each of the 4 pancakes until brown and cooked through, 3 to 4 minutes per side, turning down the heat if the outside gets to brown too fast. Add a little more oil to the pan, if necessary, for frying. Cut each pancake into wedges and serve immediately. Leftover pancakes may be refrigerated for 3 or 4 days and then reheated in the toaster.

Spicy Szechuan Noodles

Spicy Szechuan Noodles

½ lb. whole-wheat spaghetti, soba (buckwheat) noodles, or linguini

¼ C. peanut butter (or a mixture of peanut butter and tahini)

¼ C. warm water

3 T. tamari soy sauce

2 T. wine vinegar (preferably rice wine vinegar)

1 T. dark sesame oil

1 tsp. hot chili oil

2 C. fresh mung bean sprouts

1 cucumber, peeled, cut lengthwise, seeded, and cut into crescent slices

Chopped scallions

Toasted sesame seeds

 

Cook the pasta al dente in salted water. Drain it and rinse with cold water. Mix the peanut butter, warm water, soy sauce, vinegar, and oils. Toss the noodles with the bean sprouts, cucumbers, and sauce. Top with chopped scallions and/or toasted sesame seeds, if desired. This dish is most flavorful served at room temperature.  Spicy Szechuan Noodles are attractive served on crisp leaves of romaine. We usually serve it with steamed or blanched carrots and broccoli marinated in a ginger, soy sauce, sesame oil and vinegar dressing.

Barley, Grilled Pepper, and Black Bean Salad

Barley, Grilled Pepper, and Black Bean Salad

1/2 C. pearl barley
1 1/2 C. reduced-sodium chicken broth
1 medium red bell pepper
1 can (15 oz.) black beans, drained and rinsed
2 beefsteak tomatoes, chopped
3 scallions (white and light green parts), thinly sliced
1 T. minced jalapeno pepper
1 T. extra-virgin olive oil
5 T. fresh lime juice
1 tsp. ground cumin
1/4 C. finely chopped fresh cilantro or parsley
Salt and black pepper

Combine barley and broth in medium saucepan over high heat. Bring to a boil; reduce heat, cover, and simmer 35 minutes, until barley is tender and broth absorbed. Uncover; let cool. Place pepper over gas flame or under broiler until charred on all sides. Enclose in paper bag and let stand 10 minutes. Peel off blackened skin. Seed and dice pepper. In large bowl, combine barley, bell pepper, beans, tomatoes, scallions, jalapeno, oil, lime juice, cumin, and cilantro or parsley. Season with salt and pepper to taste. Serve warm or at room temperature.

Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 11g

Sage and Herb Whole Wheat Stuffing

Sage and Herb Whole Wheat Stuffing

12 slices stale whole wheat bread
1 medium onion, finely chopped
1 C. finely chopped celery (include leaves)
1 tsp dried sage
3/4 tsp dried thyme
3/4 tsp dried marjoram
1/4 tsp ground black pepper
2 egg whites, lightly beaten (optional)
2/3 C. chicken broth or Butter Buds liquid

Take 8 of the 12 slices of bread and tear them into small pieces. Place the pieces in a food processor or blender and process into coarse crumbs. Measure the crumbs. There should be 4 C. (Adjust the amount if necessary.) Place the bread crumbs and cubes in a large bowl, and add all of the remaining ingredients except for the chicken broth. Toss to mix well. Slowly add the broth as you continue tossing. Coat a 2-quart casserole dish with nonstick cooking spray. loosely spoon the stuffing into the dish, and bake uncovered at 325 degrees for 45 minutes to an hour, or until
heated through and lightly browned on top. Serve hot.

Yield: 12 servings
Serving Size: 1/2 C.

Calories: 92
Fat: 1g
Fiber: 2.5g

Savory New Potatoes and Shallots

Savory New Potatoes and Shallots

2 1/2 lb. new potatoes
3/4 lb. shallots, peeled and halved
2 T. vegetable oil
1 T. balsamic vinegar
1/2 tsp. ground black pepper
1/2 tsp. salt

Heat oven to 425 degrees F. Place potatoes in a 3-quart saucepan and cover with water. Bring to a boil over medium-high heat. Cook just until slightly tender — about 10 minutes. Drain completely and let cool 5 minutes. In a large bowl, combine potatoes, shallots, oil, vinegar, pepper, and salt. Transfer vegetables to a large baking pan. Roast until fork-tender and golden brown — 20 to 30 minutes. Serve.

Yield: 8 servings
Calories: 214
Fat: 4g
Fiber: 3g

Roasted New Potatoes

Roasted New Potatoes

1 1/2 lb. small new potatoes (scrubbed)
3 cloves garlic (thinly sliced)
2 T. olive oil or canola oil
1/2 tsp. crumbled rosemary (optional)

Preheat the oven to 400°F. In a large bowl, combine the potatoes with the garlic, oil, and rosemary, if using. Transfer to a roasting pan and roast about 45 minutes or until golden and cooked through.

Yield: 8 servings
Calories: 219
Fat: 8g
Fiber: 6g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Red Beans and Orzo

Red Beans and Orzo

2 ¾ C. chicken or vegetable broth

1 1/3 C. orzo pasta

¼ C. finely chopped onion

1 tsp. Herbs de Provence or Italian dried seasoning, crushed

1 15 oz can red kidney beans, rinsed and drained

1 oz Prosciutto or cooked ham, sliced in thin strips (about 1/3 C.)

2 tbs chopped fresh Italian flat-leaf parsley

Salt and pepper to taste

Shredded Parmagiano Reggiano or Pecorino Romano Cheese 

 

In a medium saucepan bring chicken broth to a boil.  Stir in orzo, onion and herbs de Provence. Reduce heat. Boil gently, uncovered for 10 to 15 minutes until orzo is just tender and liquid is almost absorbed. Stir frequently. (Use orzo package directions as a guide.)  Stir in beans, prosciutto and parsley. Heat through.   Spoon into individual bowls, Garnish with freshly grated cheese.

Fresh Pasta

Fresh Pasta

Fresh pasta can be flavored with garlic or herbs. For garlic pasta, add one minced large garlic clove to the eggs and salt before incorporating with the flour. For thyme pasta, mix two heaping teaspoons of fresh thyme leaves into the flour before you make the well. This recipe for fresh pasta will make enough for 4 to 6 servings.

 

2 1/2 cups all-purpose flour

3 large eggs

Generous pinch of sea salt

 

MAKING DOUGH: Sift flour onto large flat work surface. Form well in center of flour. Place eggs and salt in well; whisk lightly with fork to blend. Using fork, gradually mix flour from inside walls of well into egg mixture to form coarse dough. Knead until dough is satiny and surface is almost smooth, about 4 minutes. Form dough into ball. Cover with plastic wrap and let dough rest at least 30 minutes and up to 3 hours. KNEADING DOUGH: Set rollers for pasta machine, on widest setting. Using dough cutter, cut dough into eight equal pieces. Form each piece into ball; flatten into disks. Run one dough disk through rollers, dusting lightly with flour if dough sticks (keep remaining dough disks covered). Working on lightly floured surface, fold dough into thirds as for business letter. Pass dough, edges first, through rollers again. Repeat process six times, keeping rollers at widest setting and lightly dusting rollers with flour if dough sticks. FORMING PASTA SHEETS: Adjust width of rollers to next smaller setting, and pass dough through rollers. Continue adjusting roller width to smaller settings, running dough through each setting without folding, and dusting rollers very lightly with flour if necessary until long dough sheet forms, about 24 to 30 inches long. Hang strips over pasta drying rack, just until pasta is slightly dry, about 10 minutes (pasta should not be brittle or wet). Repeat kneading remaining dough disks and forming them into pasta sheets.

 

Neapolitan Pizza Dough

Neapolitan Pizza Dough

A Neapolitan pizza crust must be thin, but not cracker-thin as is traditional in Rome. If you prefer an extra-crisp super-thin crust, roll the dough into a round 11 inches (28 cm) in diameter rather than the 9 inches (23 cm) specified in the pizza recipes. Note that these directions make enough for 2 crusts. This pizza recipe calls for only half that amount. You can refrigerate the extra dough for up to 2 days or freeze for up to 1 month, or double the topping ingredients in the recipes and make 2 pizzas.

 

1 1/2 teaspoons active dry yeast

1/4 cup lukewarm water (105 degrees F)

1 1/2 tablespoons olive oil

1/2 cup cold water

1 2/3 cups unbleached all-purpose flour, plus flour for kneading

3/4 teaspoon salt

 

In a large mixing bowl, stir the yeast into the lukewarm water. Let stand until creamy, about 10 minutes. Stir in the olive oil and the cold water, and then whisk in 1/2 cup of the flour and the salt, stirring until smooth. Stir in the remaining flour, 1/2 cup at a time, until the dough comes together in a rough mass. On a lightly floured work surface, knead the dough until smooth and velvety, 8 to 10 minutes. It will be soft. Cover loosely with a kitchen towel and let rest for 15 minutes. Divide into 2 equal portions, knead briefly, then roll each portion into a smooth, tight round ball. To use the dough immediately, sprinkle a little flour on the work surface and set the balls on it. Cover them with a kitchen towel and let rise for 1 hour, then stretch and top the dough as directed in each recipe. You may also store one or both balls of dough until ready to use. For short-term storage and for a slow rise resulting in more flavor, place the dough balls on a small baking pan lined with a kitchen towel, cover them with a second towel and refrigerate for up to 48 hours; remove from the refrigerator and let stand at room temperature for 10 to 15 minutes before forming the pizza. For longer storage, slip each flour-dusted ball into a plastic freezer bag, seal tightly and freeze for up to 1 month. Before use, place the frozen dough in a lightly oiled bowl, cover loosely with plastic wrap, and let thaw overnight in the refrigerator or for about 2 hours at room temperature. The thawed dough should be puffy and soft to the touch.

Sesame Soba Noodle Salad

Sesame Soba Noodle Salad

8 oz soba noodles

1 C frozen shelled edamame

1 1/2 C shredded carrots, such as Ready Pac

1 1/2 C thinly sliced scallion

1/2 C chopped fresh mint

1 large orange

2 T. white miso

3 T. sesame oil

2 T. low-sodium soy sauce

1/2 tsp. crushed red-pepper flakes

1/4 tsp. salt

 

Fill a 6-quart saucepan with water and bring to a boil. Add noodles and edamame and cook for 6 minutes. Empty into a colander and rinse well with cold water. Drain and place in a serving bowl. Stir in carrots, scallion, and mint; toss gently and set aside. Grate orange to produce a half tsp. fine zest. Juice orange to produce 3 T. liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture. Toss gently and refrigerate for 30 minutes to allow flavors to blend. Serve cold or at room temperature.

Skillet Sweet Potatoes

Skillet Sweet Potatoes

1 large onion, chopped

2 cloves garlic, minced

1 tsp. dried rosemary

1/4 tsp. crushed red-pepper flakes

2 medium sweet potatoes (1 1/2 lb.), peeled and cut into 1/4″-thick slices

1/2 C. vegetable broth

pinch of salt

 

In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion and garlic and cook, stirring often, about 6 minutes, or until tender. Stir in the rosemary and crushed red pepper. Add the sweet potato slices and toss gently to coat with the onion mixture. Add the broth and salt. Bring to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, about 20 minutes, or until the sweet potatoes are tender when pierced with a fork.

Quinoa with Oyster Mushrooms and Adzuki Beans

Quinoa with Oyster Mushrooms and Adzuki Beans

1 tablespoon olive oil

1/2 cup thinly sliced carrot

3 stalks green onions, chopped

1/2 ounce dried oyster mushroom (1/4 cup)

2 cups vegetable broth or water

2 cups cooked adzuki beans, drained and rinsed

1 cup quinoa, washed and drained

salt, to taste

ground black pepper, to taste

 

Crushed the oyster mushrooms slightly and remove the tough stems. Sauté carrots, onions, and mushrooms for 3 minutes. Add broth, beans and quinoa. Season to taste with salt and pepper. Bring to a boil. Reduce heat to low and simmer for 15 to 20 minutes or until all liquid is absorbed. Fluff with a fork.

Sourdough-Pumpkin Strata

Sourdough-Pumpkin Strata

6 (1 1/4-inch) slices sourdough French bread (about 7 1/2 ounces)

Cooking spray

1 1/2 C. (6 ounces) shredded reduced-fat sharp cheddar cheese, divided

1/2 C. chopped onion, divided

1 (4.5-ounce) can chopped green chiles, drained and divided

1 2/3 C. fat-free milk

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/4 tsp. salt

1/4 tsp. coarsely ground black pepper

1 (15-ounce) can pumpkin

2 large eggs

2 T. shelled pumpkin seeds (optional)

 

Arrange 2 bread slices in a single layer in a 2-quart soufflé dish coated with cooking spray. Sprinkle with 1/2 C. cheese, one-third of onion, and one-third of chiles. Repeat layers twice. Combine milk and next 6 ingredients (milk through eggs) in a blender, and process until smooth. Pour over bread layers. Cover with plastic wrap, and refrigerate 8 hours. Preheat oven to 350°. Uncover; sprinkle strata with pumpkin seeds, if desired. Bake at 350° for 1 hour and 5 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before serving.

 

Yield: 6 servings

Calories: 255

Fat: 8.3g

Fiber: 4g

Wild Mushroom Stuffing

Wild Mushroom Stuffing

2 C. hot water

1 ounce dried porcini mushrooms

1 3/4 lb. egg bread – crust trimmed, and cut into 3/4 inch cubes

1 C. chopped hazelnuts

6 T. unsalted butter

3 leeks, coarsely chopped

1 C. chopped shallots

1 1/4 lb. crimini mushrooms, sliced

1/2 pound shiitake mushrooms, sliced

2 C. chopped celery

1 C. chopped fresh parsley

3 T. chopped fresh thyme

2 T. chopped fresh sage

salt and pepper to taste

2 eggs, lightly beaten

3/4 C. chicken broth

 

Soak porcini mushrooms in 2 C. hot water until the mushrooms are soft, about 30 minutes. Reserve soaking liquid, and chop mushrooms coarsely. Preheat oven to 325 degrees F (165 degrees C). Arrange bread cubes on baking sheets in a single layer. Bake until beginning to brown, about 15 minutes. Spread hazelnuts in a single layer on a baking sheet. Toast for 8 to 10 minutes, or until lightly browned. Melt butter in a Dutch oven over medium heat. Cook leeks, shallots, and crimini and shiitake mushrooms in the butter until tender, about 15 minutes. Mix in celery and porcini mushrooms, and cook for 5 minutes. Transfer to a large bowl, and mix with toasted bread cubes and nuts. Season with parsley, thyme, sage, salt, and pepper. Stir in beaten eggs. Combine broth and 3/4 C. reserved porcini soaking liquid; add just enough broth mixture to the stuffing to moisten. Transfer stuffing to a buttered 10×15 inch baking dish. Cover with buttered foil, and bake in preheated oven until heated through, about 1 hour. Uncover, and bake until top is crisp, about 15 minutes.

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.

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Portobello Mushroom Barley

Portobello Mushroom Barley

2 tsp. olive oil, preferably extra virgin 

1 C. sliced baby portobello mushrooms, chopped 

1/4 C. sliced scallions 

1 bay leaf 

1/2 tsp. minced fresh or crumbled dry rosemary 

1/4 tsp. salt 

1/8 tsp. ground black pepper 

1/2 C. instant barley 

3/4 C. chicken broth 

2 tsp. balsamic vinegar 

 

Coat a wide shallow saucepan or skillet with vegetable spray. Set over medium-high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 1 minute. Add the mushrooms, scallions (reserve a few greens for garnish), bay leaf, rosemary, salt, and pepper. Stir. Cover and cook, stirring frequently, for 2 minutes, or until the mushrooms give off liquid. Add the barley. Cook, stirring, for 2 minutes, or until the barley is coated with the seasonings. Add the broth and bring to a boil. Cover and cook over medium-low heat for about 10 minutes, or until the barley is tender. Remove and let stand, covered, for a few minutes, or until all of the liquid is absorbed and the flavor develops. Remove and discard the bay leaf. Stir in the vinegar. Serve, garnished with the reserved scallion greens.

 

Yield: 4 servings

Calories: 115

Fat: 3g

Fiber: 4g

Gingered Sweet Potatoes

Gingered Sweet Potatoes

1 1/4 pounds sweet potatoes, peeled, cut into small cubes 

2 tsp. trans-fat free spread 

1/2 tsp. grated fresh ginger 

1/8 tsp. salt 

Minced chives or scallion greens (optional) 

 

Place the potatoes in a microwaveable dish in a single layer (8″ x 8″ works well). Cover with plastic wrap, making a vent in one corner. Cook on high power, rotating occasionally, for about 8 minutes, or until very soft. Let stand for about 3 minutes. Carefully remove the plastic by pulling it toward you so the steam rises away from you. With a potato masher, smash the potatoes. Add the spread, ginger, and salt. Stir with the masher to mix. Serve right away sprinkled with minced chives or scallion greens, if using.

 

Yield: 4 servings

Calories: 136

Fat: 2g

Fiber: 4g

Bulgur with Pine Nuts

Bulgur with Pine Nuts

1/2 C. coarse bulgur (not the fine bulgur used for tabbouleh) 

1 C. reduced sodium chicken broth 

4 T. chopped green and red bell peppers 

2 T. pine nuts 

2 T. chopped parsley 

Green leaf lettuce (optional) 

 

Add bulgur to broth in medium pot and bring to a boil over high heat. Reduce heat to low, cover, and cook until bulgur is tender, 20 to 25 minutes. Meanwhile, in nonstick skillet coated with cooking spray, saute peppers over medium heat until soft, about 6 minutes. Toast nuts in small skillet over medium heat until golden brown, about 3 minutes. Stir frequently to prevent burning. When bulgur is cooked, let stand 5 minutes, transfer to plate, and toss with peppers, nuts, and parsley. Serve over lettuce, if desired.

 

Yield: 2 servings

Calories: 195

Fat: 6g

Fiber: 7g