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Category: Starches

Elise’s Sesame Noodles

Elise’s Sesame Noodles

1 pound whole-wheat spaghetti

1/2 C. reduced-sodium soy sauce

2 T. sesame oil

2 T. canola oil

2 T. rice-wine vinegar or lime juice

1 1/2 tsp. crushed red pepper

1 bunch scallions, sliced, divided

1/4 C. chopped fresh cilantro, divided (optional)

4 C. snow peas, trimmed and sliced on the bias

1 medium red bell pepper, thinly sliced

1/2 C. toasted sesame seeds

 

Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 C. scallions and 2 T. cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Peanut Sesame Noodles

Peanut Sesame Noodles

1/2 pound thin spaghetti or vermicelli

4 T. Asian (toasted) sesame oil

1 bunch of scallions (about 6) chopped fine

2 garlic cloves, minced

1/4 tsp. dried hot red pepper flakes, or to taste

1 T. rice-wine vinegar

1 tsp. sugar

1 T. soy sauce

1/2 C. finely chopped salted dry-roasted peanuts

1/3 C. finely chopped fresh coriander plus, if desired, a coriander sprig for garnish

 

In a kettle of boiling salted water cook the spaghetti until it is al dente, drain it in a colander, and rinse it briefly under cold water. Drain the spaghetti well and in a bowl toss it with 2 T. of the oil. In a large skillet cook the scallions, the garlic, and the red pepper flakes in the remaining 2 T. oil over moderate heat, stirring, until the scallions are just softened, add the spaghetti, the vinegar, the sugar, and the soy sauce, and heat the mixture, tossing it to combine it well, until the spaghetti is heated through. Stir in the peanuts and refrigerate until chilled. Remove and add chopped coriander, and salt to taste, transfer the mixture to a serving bowl, and garnish it with the coriander sprig.

Cornmeal Crepes

Cornmeal Crepes

1/2 C. all-purpose flour
2 T. cornmeal
1/4 tsp. salt
3/4 C. 1% low-fat milk
2 large egg whites
1 large egg

Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, cornmeal, and salt in a bowl. Combine milk, egg whites, and egg in a bowl; stir well with a whisk. Gradually add to flour mixture, stirring with a whisk until smooth. Place an 8-inch crepe pan or nonstick skillet over medium heat until hot. Pour a scant 1/4 C. batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 to 2 minutes. Carefully lift the edge of the crepe with a spatula to test for doneness. The crepe is ready to turn when it can be shaken loose from the pan and the underside is lightly browned. Turn crepe over, and cook for 15 seconds on other side. Place crepe on a towel; cool. Repeat procedure until all of the batter is used, stirring batter between crepes. Stack crepes between single layers of wax paper or paper towels to prevent sticking.

Yield: 10 servings
Serving size: 1 crepe

Calories: 48
Fat: .8g
Fiber: .4g

Braised New Potatoes with Thyme

Braised New Potatoes with Thyme

1 1/2 lb. small red new potatoes, about 1 inch in diameter, scrubbed
3/4 C. 98% fat free, no salt added canned chicken broth
2 tsp. olive oil
1 T. fresh thyme leaves

Place potatoes in a medium saucepan. Cover with chicken broth, adding additional water as needed to barely cover potatoes. Bring to a boil; reduce heat and simmer until potatoes are tender, about 12 to 15 minutes. Drain. Return potatoes to saucepan and add olive oil and thyme. Toss to evenly coat. Transfer potatoes to a bowl and serve.

Yield: 6 servings
Calories: 107
Fat: 2g
Fiber: 2g

Celery Root and Turnip Mash

Celery Root and Turnip Mash

1 lb. celery root, peeled and cut into 1/2-inch pieces
1 lb. turnips, peeled and cut into 1/2-inch pieces
1/3 C. fat-free half-and-half
2 T. trans-fat-free margarine
Salt and freshly ground black pepper

Place celery root and turnips in a large saucepan, cover with salted cold water, and bring to a low boil; cook until very tender, about 25 minutes. Drain, transfer to a food processor, add half-and-half and margarine, and blend until smooth. Season with salt and pepper to taste and serve.

Yield: 6 servings
Calories: 90
Fat: 3.5g
Fiber: 3g

Barbecued Lentils

Barbecued Lentils

1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon minced garlic
2 teaspoons chili powder
1 teaspoon mustard powder
2 cups fat-free chicken or vegetable broth
3/4 cup tomato sauce
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons agave nectar or honey
1 1/2 cups dry (uncooked) brown lentils, rinsed
Salt and pepper to taste

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic. Add broth, tomato sauce, vinegar, mustard, agave, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.

Yield: 2 quarts; 8 (½-cup) servings
Calories: 176
Fat: 2g
Fiber: 8.9g

Wild Rice & Toasted Almonds

Wild Rice & Toasted Almonds

1 teaspoon olive oil
1 cup wild rice, rinsed and drained
1/2 cup sliced mushrooms
1/2 cup chopped yellow onion
2 tablespoons chopped almonds (or almond meal)
1 tablespoon minced garlic
2 teaspoons chopped fresh thyme (or 1 teaspoon dried)
2 cups fat free chicken broth or vegetable broth
1/2 cup water

Preheat oven to 375 degrees Fahrenheit. In a large non stick sauté pan, heat olive oil over medium heat. Add all ingredients except broth and water. Cook about 5 minutes, stirring constantly until mixture is fragrant and onions are just starting to soften. Do not allow garlic or nuts to brown. Transfer mixture to a 2 quart baking dish. Meanwhile, bring stock and water to a boil and pour over rice mixture in baking dish. Cover with foil and bake 1 hour. Serve hot.

Yield: 6 (1-cup) servings
Calories: 173
Fat: 4g
Fiber: 3.1g

Grilled Potato Chips with Chive Dip

Grilled Potato Chips with Chive Dip

3/4 C. low-fat sour cream
2 oz. soft goat cheese
1 small shallot, minced
1 T. fresh lemon juice
1 T. fresh chives, chopped
1 tsp. kosher salt
1/2 lb. fingerling potatoes
1/2 lb. Peruvian purple potatoes
2 T. olive oil

In a small bowl, combine the sour cream, goat cheese, shallot, lemon juice, chives, 1/4 tsp. of the salt, and 1/4 C. of water and stir until smooth. Set aside. Using a mandoline or knife, cut the potatoes lengthwise into very thin slices. In a large bowl, combine the potatoes, oil, and remaining salt and toss well. Heat a grill pan (a cast-iron pan with ridges) over medium heat and add a single layer of potatoes. Cook until golden brown and crispy, 4 to 5 minutes per side. Cook the remaining potatoes in batches. Serve the hot potatoes with the dip.

Yield: 4 servings
Calories: 263
Fat: 16g
Fiber: 2g

Corn Risotto

Corn Risotto

1 C. uncooked corn
4 C. chicken broth
4 T. butter
1 minced shallot
1 C. Arborio rice
1 C. cooked corn
1/2 tsp. fresh thyme leaves
Salt and freshly ground black pepper to taste
1/4 C. grated Parmesan

Puree 1 C. uncooked corn in a food processor until smooth. In a saucepan, heat 4 C. chicken broth to a simmer. In a large skillet, melt 4 T. butter. Add 1 minced shallot and sauté until soft, about 2 minutes. Add 1 C. Arborio rice and sauté, stirring, 3 minutes. Stir in 1 C. of the chicken broth and the pureed corn; cook, stirring, until the rice has absorbed the liquid, 5 to 7 minutes. Continue with the remaining broth, adding 1 C. at a time. After the last C. of broth has been absorbed, let the risotto cook 3 minutes, stirring. Add 1 C. cooked corn and 1/2 tsp. fresh thyme leaves; cook 2 minutes more. Stir in salt and freshly ground black pepper to taste and 1/4 C. grated Parmesan.

Yield: 4 servings
Calories: 270
Fat: 11g
Fiber: 3g

Orzo with Black Beans and Saffron

Orzo with Black Beans and Saffron

1 T. olive oil
1 small onion, chopped
1 sweet red pepper, seeded and chopped
2 cloves garlic, chopped
1/4 tsp. crushed red pepper
1 C. toasted orzo
3 C. boiling water
1 14 1/2 oz. can chopped tomatoes, drained
1/2 tsp. saffron threads, crumbled
1/2 tsp. salt
1/2 C. cooked black beans, rinsed if canned

In a 2 quart saucepan, heat oil over medium heat. Add onion and saute 3 minutes. Add sweet red pepper, garlic, and crushed red pepper; cook 1 minute. Stir in water, tomatoes, saffron, and salt; heat to boiling. Reduce heat and simmer 10 minutes. Add black beans and cook 3 to 4 minutes longer or until orzo is just tender. Transfer to serving bowl and cool to room temperature. Serve or cover and refrigerate until serving.

Yield: 4 servings
Calories: 202
Fat: 3g
Fiber: 5g

Pear Bran Muffins

Pear Bran Muffins

1 1/2 C. whole-grain pastry flour
1 C. wheat bran
2 T. granular sugar substitute
1 1/4 tsp. ground cinnamon
1 1/4 tsp. baking soda
1/4 tsp. salt
1 1/4 C. 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 T. canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 tsp. vanilla extract

Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking spray. Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl. Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Calories: 130
Fat: 5g
Fiber: 5g

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

Cheese and Pepper (Cacio e Pepe) Spaghetti Squash

1 (4 pound) spaghetti squash

2 T. extra virgin olive oil

1 C. grated Romano

Salt and lots of coarsely ground black pepper

 

To microwave squash, cut in half and seed. Place 1/4-inch water in a microwave safe dish. Place squash in dish, cut sides down — sides will overlap. Cover with plastic wrap and microwave on high power 13 minutes. Reserve 1/2 C. liquid in a bowl. Shred squash and add the “spaghetti” to bowl with liquid. To boil squash: cut in half and scrape out seeds. Boil squash until tender, 15 to 20 minutes. Place 1/2 C. cooking water into a bowl, then drain and shred the squash. Transfer to a bowl with reserved liquid. Toss squash with reserved liquid and dress with extra-virgin olive oil, lots of cheese, salt to taste, and lots of black pepper. Serve.

Jaime Oliver Yorkshire Pudding

Jaime Oliver Yorkshire Pudding

1/2 pint milk

4 ounces all-purpose flour

Pinch salt

3 eggs

Vegetable oil

 

Preheat oven to 450 degrees F. Mix the batter ingredients together. Let rest for 10 minutes. Preheat a Yorkshire pudding tray or muffin tin with 1/2-inch of oil in each section. After the 10 minutes divide the batter into the tray. Cook for around 15 to 20 minutes until crisp and puffy, don’t open the oven door before then or they won’t rise.

Pasta with Broccoli, Lemon, & Breadcrumbs

Pasta with Broccoli, Lemon, & Breadcrumbs

What to do with an over-abundance of broccoli? This ridiculously simple dish is so good you won’t believe it. Cut the broccoli into pieces, and saute them in olive oil with salt and pepper until slightly browned. Add the juice of one lemon, and when the juice is cooked out add some of the cooking water from some pasta. When the pasta is cooked add it to the broccoli and cook them together. Stir in some fresh breadcrumbs, which will soak up the salty, lemony sauce and coat everything. Garnish with more breadcrumbs — cheese probably wouldn’t hurt, but it seems like overkill.

Butternut Squash Pot Stickers

Butternut Squash Pot Stickers

1 medium sweet onion, diced

3 tbsp. extra virgin olive oil

1 cup frozen corn

1 large butternut squash

1/2 tbsp. garlic, minced (from jar)

1/4 cup Parmesan cheese, grated

1 (14 oz.) dumpling wrappers (pkg. of pot sticker wrappers)

1/4 tbsp. salt

1 cup water

Soy sauce

Chin kiang vinegar

 

Peel the squash and cut it in half. Remove the seeds and discard. Cut squash into large cubes. Bring large pot of water to boil and add squash. Cook until soft. (Could also bake, steam, microwave, whatever method you like best for getting squash soft). Remove squash from water and place in a large bowl. Mash up squash until there are no more lumps. Meanwhile, in a small skillet, heat oil. Add onion, garlic and corn and cook until onion is soft and translucent. Scoop veggies out of skillet and try to leave any oil behind in the pan. Gently fold veggies into butternut squash mash. Stir some Parmesan cheese into squash mix. Add salt and more cheese to taste. Add squash mix to center of wrapper. Use finger or brush to wet outer edge of wrapper. Fold wrapper in half and press edges together. In large non-stick skillet, heat oil and sprinkle a little salt. Fill skillet with pot stickers so they all rest on the bottom of the pan, without overlapping each other. The filled side of the pot sticker should be on the bottom of the pan, the pressed edges should be facing up. Cook for 3-5 minutes without lid. Add 1-cup water to the skillet and cover when water starts to boil. Cook about 12 minutes then remove cover and let water boil itself away, careful not to burn bottom of pot stickers. If pot stickers do not seem done, add a little more water and let it boil away again. To make the dip: Mix equal parts of soy sauce and Chin kiang Vinegar in a bowl.

Scallion Pancakes

Scallion Pancakes

2 cups flour

2 teaspoons salt

1 cup boiling water

1 teaspoon peanut oil

¼ cup sesame oil

6 scallions, chopped

¼ to ½ cup peanut oil

 

Using a wooden spoon, stir together the flour and salt in a mixing bowl. Slowly pour in the boiling water while stirring constantly. Cover the bowl with foil and set it aside until the dough is cool enough to knead, about 10 minutes. Turn the dough out onto a lightly floured surface and knead until it is smooth and elastic, about 5 minutes. Shape the dough into a ball. Lightly oil a bowl with peanut oil. Place the dough in the bowl, turning to coat the top with oil. Cover again with foil and allow to rest for 30 minutes. Lightly flour the work surface. With a rolling pin, roll the dough to a 10X 16-inch rectangle, approximately ¼-inch thick. Brush the entire surface with sesame oil, and then sprinkle the chopped scallions over all. Starting at the narrow edge, roll the dough into a thick, even cylinder 10-inches long. Cut into 6 equal slices. With the rolling pin, roll each slice of dough into a pancake 114-inch thick, 6 to 8-inches in diameter. Cover each pancake with foil as finished to prevent drying out. Place an 8-inch skillet over high heat and pour in ¼ cup of peanut oil. When the oil begins to smoke, reduce the heat to medium-low and carefully add a pancake. Fry until golden, about 30 seconds, then turn and fry the second side. Remove the pancake with a spatula and drain on paper towels. Continue to fry the remaining pancakes, adding more oil if necessary. Cut the finished pancakes into wedges and serve warm, with the hoisin dipping sauce. The pancakes can be made ahead, wrapped in foil, and reheated in a 350˚F oven.

Bacon Popovers

Bacon Popovers

1 C. all-purpose flour

1 T. cooking oil or bacon drippings

2 eggs, beaten

3 slices bacon (or 3 T. grated Parmesan cheese)

1 T. shortening

1 C. milk

 

Cook bacon until crisp; drain, reserving 1 T. drippings, if desired. Finely crumble bacon. Set aside. Using 1/2 tsp. shortening for each cup, grease the bottom and sides of six cups of a popover pan. (Or, use six 6-oz. custard cups. Place greased custard cup in a 15x10x1-inch baking pan.) Set aside. In a mixing bowl combine eggs, milk, and oil or bacon drippings. Add flour and bacon or Parmesan cheese. Beat with a rotary beater or wire whisk until mixture is smooth. Fill the prepared cups half full. Bake in a 400 degree F oven about 40 minutes or until very firm. Immediately remove popovers from the oven and prick each with a fork to let steam escape. (If crisper popovers are desired, after baking, prick the popovers, turn the oven off, and leave popovers in the oven for 5 to 10 minutes more or until of desired crispness.) Serve hot.

Acorn Squash with Apricot Glaze

Acorn Squash with Apricot Glaze

1/4 tsp. ground nutmeg

2 medium acorn squash (1 pound each)

1 medium apple, sliced

1/4 C. apricot nectar

2 medium apricots, sliced or 1 peach, peeled and sliced (2/3 C.)

1 T. margarine or butter

2 T. honey

 

Halve squash lengthwise; remove and discard seeds. Place squash, cut side down, in a 2-quart rectangular microwave-safe baking dish. Microwave, uncovered, on 100 percent power (high) for 12 to 16 minutes or until just tender, giving dish a half-turn once. Meanwhile, in a small bowl combine apple and apricot slices, nectar, honey, and nutmeg. Turn squash over, cut side up. Spoon fruit mixture into squash cavities. Dot with margarine or butter. Microwave, covered with waxed paper, for 4 to 7 minutes or until fruit is hot. Sprinkle with additional nutmeg, if desired. Makes 4 side-dish servings.

 

Pacific Northwest Bing Cherry Couscous Salad

Pacific Northwest Bing Cherry Couscous Salad

1 C. chicken broth

3/4 C. quick-cooking couscous, uncooked

1/2 C. Dried Pacific Northwest Bing Cherries

1/2 C. coarsely chopped carrots

1/2 C. chopped unpeeled cucumber

1/4 C. sliced green onions

1/4 C. toasted pine nuts or slivered almonds (optional)

3 T. balsamic vinegar

1 T. olive oil

1 T. Walla Walla Sweet Onion Mustard

Salt and pepper, to taste

 

Bring water or broth to a boil in a medium saucepan; stir in couscous. Remove from heat; let stand, covered, 5 minutes. Fluff with a fork. Uncover; let cool 10 minutes. Put cooked couscous, dried cherries, carrots, cucumber, green onions and pine nuts in a large bowl; mix well. Combine vinegar, olive oil and mustard in a small container; mix well. Pour over couscous mixture; stir to coat all ingredients.

Season with salt and pepper, if desired. Serve chilled or at room temperature. Note: To toast pine nuts or almonds, spread nuts in an un-greased pan. Bake in a preheated 350-degree oven 5 to 7 minutes, stirring occasionally, or until brown.

Sesame Noodles

Sesame Noodles

1 T. peanut butter

2 T. soy sauce

Pinch cayenne pepper

1 T. vegetable oil

1 tsp. toasted sesame oil

1/3 lb. thin spaghetti, cooked to al dente, drained and cooled

1 T. sesame seeds

1 scallion, chopped

 

Whisk peanut butter, soy, cayenne, oil and sesame oil. Add noodles and toss to coat. Sprinkle noodles with sesame and scallion to garnish.

Jasmine Rice “Sundaes”

Jasmine Rice “Sundaes”

Cooked jasmine rice

Water

Salt

Duck sauce

Toasted sesame seeds

 

Scoop prepared jasmine rice onto dinner plates using an ice cream scoop. Top with duck sauce and toasted sesame seed “sprinkles”. This is a great use for those packets of leftover duck sauce that clutter up your junk drawers in the kitchen and kids love the look of the technique.

Herb & Cheese Savory Cookies with Balsamic Syrup

Herb & Cheese Savory Cookies with Balsamic Syrup

1 C. of flour

2 tbsp of fresh rosemary

1/4 C. of butter, cut into cubes

1/2 C. of grated Parmesan cheese

1/2 C. of sour cream

Salt and pepper

Balsamic Syrup (recipe below)

Preheat oven to 350 degrees. In a food processor, place flour, rosemary, butter, salt and pepper. Pulse until combined. Add the Parmesan cheese and sour cream. Pulse until the dough comes together. Roll dough out into a log and wrap in plastic wrap. Refrigerate for at least 1 hour. Slice dough into cookies and place them on a lined baking sheet. Bake for 15 minutes, until they just start to brown. Serve with balsamic syrup.

Balsamic Syrup

1 C. balsamic vinegar (fig infused balsamic is also good)

3 T. of sugar

3 T. of light flavored honey

Combine balsamic vinegar, sugar and honey in a saucepan over medium/low heat. Simmer until reduced by ½ and has the consistency of syrup. Be careful not to let it reduce too much or it will become bitter and hard. Also watch out for the fumes from the vinegar as it cooks. Allow the syrup to come to room temperature. You can cover and refrigerate the syrup for up to 2 weeks. Bring the syrup to room temperature before using it.

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

Linguine with Caramelized Artichokes and Prosciutto

Linguine with Caramelized Artichokes and Prosciutto

1 garlic clove, peeled

4 ounces artisan-style bread (crusts removed), cut into 1-inch cubes

2 T. olive oil

1 1/2 T. butter

3 C. thinly sliced leeks

1/4 tsp. each salt and pepper

2 pounds baby artichokes, rinsed, trimmed, and quartered

About 1 C. fat-skimmed chicken broth

2 T. lemon juice

1/2 C. dry white wine

12 ounces dried linguine pasta

2 ounces thinly sliced prosciutto, cut into 1/2-inch-wide strips

1/4 C. chopped parsley

 

In a blender, whirl garlic clove until minced. Add half the bread cubes and pulse until coarse crumbs form. Pour onto a plate; repeat with remaining bread cubes. Pour 1/2 T. oil into a 10- to 12-inch frying pan over medium-high heat. When hot, add crumbs; stir often, lowering heat if crumbs threaten to scorch, until crisp and golden, 10 to 15 minutes. Set aside. Put butter and remaining 1 1/2 T. oil in a 10- to 12-inch frying pan (with sides at least 2 inches tall) over medium-low heat. When butter is melted, add leeks, salt, and pepper, and stir occasionally until leeks are very limp and starting to brown, 10 to 15 minutes. Add artichokes, 3/4 C. chicken broth, and the lemon juice; increase heat to medium and bring to a simmer. Cover; cook until artichokes are tender when pierced, about 10 minutes. Uncover and cook until liquid is evaporated and mixture begins to brown, 5 to 10 minutes longer. Stir in wine, scraping bottom of the pan to release browned bits. Cook until liquid is almost evaporated, about 1 minute. Stir in 1/4 C. broth; if mixture appears too dry, add a little more broth. Meanwhile, in a 5- to 6-quart pan over high heat, bring about 2 quarts water to a boil. Add linguine and cook, stirring until tender to bite, 9 to 12 minutes. Drain and stir into artichoke mixture along with prosciutto, parsley, and bread crumbs.

Orzo Salad with Chickpeas, Dill, and Lemon

Orzo Salad with Chickpeas, Dill, and Lemon

1 C. uncooked orzo (rice-shaped pasta)

1/2 C. thinly sliced green onions

1/2 C. (2 ounces) crumbled feta cheese

1/4 C. chopped fresh dill

1 (19-ounce) can chickpeas (garbanzo beans), drained

3 T. fresh lemon juice

1 1/2 T. extra-virgin olive oil

1 T. cold water

1/2 tsp. salt

1/2 tsp. bottled minced garlic

 

Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water; drain. Combine pasta, onions, cheese, dill, and chickpeas in a large bowl, tossing gently to combine. Combine juice and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat.

 

Yield: 4 servings

Calories: 327

Fat: 10.4g

Fiber: 4.9g

Hungarian Cabbage Noodles

Hungarian Cabbage Noodles

1 12-ounce package broad egg noodles

1/2 C. butter

1 small sweet onion, chopped (about 3/4 C.)

1 medium head of cabbage (about 8 C.), chopped

1 tsp. salt (or more to taste)

1/2 tsp. freshly ground black pepper (or more to taste)

1/3 C. chicken broth

2 T. milk

1/4 C. bread crumbs

1 T. butter

 

Preheat oven to 350°F. Spray a large, shallow casserole dish with nonstick spray. Prepare the egg noodles according to package directions, drain and set aside. Melt the butter in a large skillet over medium heat. Add the chopped onion and cook for 3 to 4 minutes, until it begins to soften. Add about 1/3 of the chopped cabbage, season with a pinch of salt and cook until wilted and reduced in bulk. Repeat with the other two batches of cabbage, being sure to season with a bit more salt each time. Continue cooking until the cabbage begins to caramelize slightly and edges turn golden. Add a few grinds of black pepper, and adjust the salt to taste. Stir in the chicken broth and milk, and cook until heated through. Combine the cabbage mixture with the drained noodles and toss to distribute well. Taste for seasoning again and adjust if necessary. Transfer the noodles to the prepared casserole. Cover tightly and bake for 45 to 50 minutes. Remove from the oven, sprinkle with the breadcrumbs and dot with the extra T. of butter. Raise the oven temperature to 375° and return the noodles to the oven for about 5 minutes, or until the top browns a little and the crumbs toast slightly.

Easy Slowcooker Baked Beans

Easy Slowcooker Baked Beans

2 cans (28 oz. each) vegetarian baked beans, drained
1 med. onion, chopped (1/2 C.)
2/3 C. barbecue sauce
1/2 C. packed brown sugar
2 T. ground mustard (dry)

Mix all ingredients in 3 1/2 to 6 qt. slow cooker. Cover and cook on LOW 4 to 5 hrs. (or HIGH 2 2 1/2 hrs.) or until desired consistency.

Yield: 10 servings
Calories: 190
Fat: 1g
Fiber: 8g

Oven-Baked French Fries

Oven-Baked French Fries

4 C. iced water
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. ground white pepper
1/2 tsp. red pepper flakes
1/8 tsp. ground allspice
1/8 tsp. salt
1-1/4 tsp. vegetable oil
aluminum foil

Wash and cut potatoes into 1/2 inch French fry-size strips. Place strips in bowl of ice water, cover, and chill for 60 minutes. Remove and dry. In a large plastic bag, combine next 6 ingredients. Add potato strips, close, and shake until coated. Place potato strips evenly on a cookie sheet or shallow baking pan greased with vegetable oil. Cover with aluminum foil and bake at 475°F for 15 minutes.

Yield: 2 servings
Calories: 178
Fat: 3.1g
Fiber: 3.4g

Savory Wild Rice

Savory Wild Rice

4 cups water
3/4 cup uncooked wild rice, rinsed & drained
1/4 cup uncooked brown rice, rinsed & drained
1 tablespoon instant chicken bouillon granules
PAM� Original No-Stick Cooking Spray
1 cup fresh mushrooms, sliced
1/2 cup chopped red bell pepper
1 teaspoon margarine{FF on CORE or use WPA’s}
2 tablespoons green onions, thinly sliced
1/8 teaspoon black pepper
Sliced red bell pepper, slivers for garnish
Chopped fresh parsley

Combine water, rice and bouillon in 2-quart saucepan. Bring to boil over high heat. Cover. Reduce heat to low. Simmer for 45 to 55 minutes, or until wild rice kernels are open. Drain. Place rice in serving dish. Cover to keep warm. Set aside. Spray 10-inch nonstick skillet with nonstick vegetable cooking spray. Add mushrooms, red pepper and margarine to skillet. Cook over medium heat for 3 to 5 minutes, or until red pepper is tender-crisp, stirring frequently. Add mushroom mixture, onion and pepper to rice, stir to combine. Place with wild rice in a decorative bowl and garnish with parsley and slivers of red bell pepper, if desired.

Yield: 6 servings
Calories: 100
Fat: 1g
Fiber: 2g

Creamy Mashed Potato Casserole

Creamy Mashed Potato Casserole

6 medium peeled and cubed potatoes
1/4 C. 2 percent milk
1 (8-ounce) package light cream cheese
1 C. reduced-fat sour cream
1 T. minced parsley
1/4 tsp. garlic powder
1/2 C. shredded reduced-fat sharp cheddar cheese

Cook potatoes in boiling water 15 minutes or until fork tender; drain. Heat oven to 325 degrees. Coat an 8-by-12-inch baking dish with cooking spray. Combine cooked potatoes, milk, cream cheese, sour cream, parsley and garlic powder in a mixing bowl and mix with electric mixer on medium-high until smooth. Spoon into baking dish, cover, and bake 30 to 40 minutes. Remove from oven. Uncover and sprinkle with cheese. Bake 5 to 10 more minutes or until cheese melts. Serve immediately.

Yield: 10 servings
Calories: 174
Fat: 9g
FIber: 2g

Potato Croquettes

Potato Croquettes

1 lb. yellow-fleshed potatoes, such as Yukon Gold
1 small onion
salt & fresh ground pepper to taste
2 T. butter

In a large saucepan cover potatoes with salted water by 2 inches and simmer until tender, about 25 to 30 minutes. Drain potatoes in a colander and cool. Chill potatoes. Peel potatoes. Set a four-sided grater in a large bowl and coarsely shred potatoes and onion into bowl. Season potatoes and onions with salt & pepper; add butter and toss mixture with two forks. Preheat oven to 425F. Coat 6-muffin tin well with nonstick cooking spray. Put shredded potatoes into muffin tins. Pack lightly. Sprinkle with seasoning salt or paprika to add color. Bake for 35-40 minutes, until potatoes are nicely browned. Remove from muffin tins and serve.

Yield: 5 servings
Calories: 101
Fat: 4g
Fiber: 2g

Potatoes with Artichokes and Olives

Potatoes with Artichokes and Olives

2 (9-ounce) packages frozen artichoke hearts
2 T. fresh lemon juice
1 pound red potatoes, cut in chunks
2 C. fat-free chicken broth
2 T. olive oil
1 small thinly slice onion
1/2 C. sliced Kalamata olives
1 tsp. drained capers
Salt and pepper to taste
Freshly grated Parmesan cheese if desired

In a large bowl, place artichokes and lemon juice. Add enough water to cover artichokes. Let stand until artichokes are thawed; drain well. In a 3-quart saucepan, combine potatoes and chicken broth; add enough water to cover potatoes. Bring to boil, reduce heat, and simmer 10 minutes or until tender; drain. In a large nonstick skillet, heat oil over medium-high heat. Cook onion 5 minutes or until tender, stirring occasionally. Reduce heat to medium; stir in artichokes, potatoes, olives and capers. Cook, uncovered, about 5 minutes, stirring frequently, until hot. Sprinkle with cheese if desired.

Yield: 8 servings
Calories: 129
Fat: 6g
Fiber: 5g

Penne with Olives and Grape Tomatoes

Penne with Olives and Grape Tomatoes

12 ounces penne pasta
2 T. olive oil
2 cloves garlic, thinly sliced
2 C. grape tomatoes, halved
2 tsp. dried oregano
1/4 tsp. crushed red pepper
1/2 tsp. salt
1/4 tsp. black pepper
1/4 C. pitted kalamata olives, sliced
1/4 C. chopped fresh flat-leaf parsley
1/4 C. freshly grated parmesan cheese, plus more for garnish

Cook pasta according to directions but without using oil; drain. Meanwhile, in a large nonstick skillet, heat oil on medium. Add garlic and cook, stirring about 1 minute or until golden. Add tomatoes, oregano, red pepper, salt and black pepper. Reduce heat to low and cook, stirring 3 minutes or until tomato juices run. Add the pasta, olives, parsley and 1/4 C. parmesan to skillet; toss to combine. Garnish with more cheese if desired.

Yield: 6 servings
Calories: 298
Fat: 8g
FIber: 3g

Roasted Root Vegetables with Mushrooms

Roasted Root Vegetables with Mushrooms

12 ounces fresh whole white mushrooms (without stems)
4 ounces shiitake mushrooms (without stems)
2 pounds mixed root vegetables (such as sweet potatoes, parsnips, carrots), cut into 1-inch pieces
2 medium onions, cut into 1-inch wedges
12 cloves garlic, peeled and halved
3 T. olive oil
1 1/2 tsp. dried rosemary
1 tsp. salt
1/2 tsp. freshly ground black pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast, stirring once, for 30 minutes or until tender.

Yield: 6 servings
Calories: 227
Fat: 7g
Fiber: 8g

Alpine Potatoes

Alpine Potatoes

2 pounds scrubbed red potatoes
1/2 tsp. salt
1 medium chopped onion
2 T. margarine or butter
2 T. flour
1/4 tsp. freshly ground black pepper
2 C. reduced-sodium chicken broth
2 T. spicy brown mustard
1 tsp. prepared horseradish
1/4 C. fine dry bread crumbs

Heat oven to 375 degrees. Coat a 2-quart shallow baking dish with cooking spray. In a large saucepan, cook potatoes in boiling salted water about 15 minutes or until tender. Drain and cool. In the same pan over medium heat, saute onion in margarine or butter about 8 to 10 minutes or until softened and golden. Stir in flour and pepper, then broth. Stirring, bring to a boil and cook 1 minute. Remove from heat. Whisk in mustard and horseradish. Slice potatoes 1/2 inch thick. Layer in baking dish. Cover with sauce and sprinkle with bread crumbs. Bake 20 to 25 minutes or until hot and bubbly.

Yield: 8 servings
Calories: 150
Fat: 3g
Fiber: 2g

Saffron Rice Salad

Saffron Rice Salad

3/4 C. long-grain rice
1 (14 1/2-ounce) can fat-free chicken broth
1/8 tsp. saffron or turmeric
2 T. white wine vinegar
1 tsp. olive oil
1 clove minced garlic
1/4 tsp. white pepper
1/2 C. each chopped red and green bell pepper
1/4 C. sliced scallions
1/4 C. sliced black olives
Lettuce

Combine rice, broth and saffron or turmeric and microwave on high (100 percent power) for 5 minutes. Reduce power to low (30 percent power) and microwave 20 minutes. Let stand 5 minutes. Cool. In a large bowl, mix together vinegar, oil, garlic and pepper. Add cooked rice, bell peppers, scallions and olives; toss lightly. Serve on lettuce.

Yield: 4 servings
Calories: 171
Fat: 2g
Fiber: 2g

Angel Hair Pasta With Fennel And Saffron

Angel Hair Pasta With Fennel And Saffron

2 bulbs fennel with fronds
1 lb. dried angel hair pasta
2 T. olive oil
2 red onions; chopped (1 1/2 C.)
1/2 tsp. fennel seeds
1/2 tsp. saffron threads
3 T. currants or raisins plumped in warm water and drained
2 T. pine nuts

Bring large pot of lightly salted water to a boil. Meanwhile, rinse and trim fennel, discarding stems but reserving fronds
and bulbs. Set aside half the fronds. Chop remaining fronds; set aside. Add fennel bulbs to boiling water and cook 10 minutes. Using slotted spoon, remove fennel bulbs. Dice bulbs and set aside. Return water to a boil and add pasta; stir to prevent sticking. Cook
until tender, about 6 minutes. Drain pasta, reserving 1/2 C. cooking water. While pasta is cooking, in large skillet, Heat 1 T. oil over low heat, Add onions, fennel seeds and chopped fronds and cook, stirring, until onions are tender, about 5 minutes. In a C., combine saffron and 1 1/2 T. warm water; stir to blend and add mixture to skillet. Stir in diced fennel bulbs and cook, stirring, until fennel is very tender, about 15 minutes. Add currants and pine nuts. If mixture seems dry, add spoonfuls of reserved pasta water to moisten. Add cooked pasta and remaining fronds to mixture. Increase heat to medium and cook, stirring, 1 minute. Drizzle with remaining 1 T. oil, season with salt to taste and serve.

Yield: 6 servings
Calories: 211
Fat: 6g
Fiber: 6g

Saffron Rice Medley

Saffron Rice Medley

2 C. canned no-salt-added chicken broth
few threads of saffron
1 C. raw long-grain rice
2 T. golden raisins
3 scallions, white part only, thinly sliced
1/2 T. grated orange zest
2 T. fresh orange juice

In a medium saucepan, bring chicken broth and saffron to a rapid boil. Add rice, reduce heat to low and cover. Cook and cook rice, undisturbed, for 15 to 20 minutes, until liquid is absorbed and rice is tender. Remove from stove and add raisins, scallions, orange zest, and orange juice. Do not stir. Cover and let stand for 5 minutes. Uncover and fluff rice with a fork, mixing thoroughly. Serve at once.

Yield: 4 servings
Calories: 195
Fat: 0g
Fiber: 1g

Louisiana Rice and Peas

Louisiana Rice and Peas

3/4 C. fat-free, reduced-sodium canned chicken broth
3/4 C. water
1 1/2 C. uncooked instant rice
1/4 tsp. crushed saffron threads or ground turmeric
dash Tabasco sauce
1/3 C. frozen baby peas
1 T. chopped pimento, well drained

In a medium pot, bring chicken broth and water to a rapid bowl. Stir in rice, saffron, Tabasco, and peas. Cover and set aside for 5 minutes. Fluff with a fork and stir in the pimento. Serve at once.

Yield: 4 servings
Calories: 141
Fat: 0g
Fiber: 1g

Herbed Cornbread Stuffing with Seitan

Herbed Cornbread Stuffing with Seitan

1 T. plus 1 tsp. olive oil
2 medium onions, diced
12 ounces packaged seitan
4 medium garlic cloves, minced
4 large celery stalks, diced
1 medium green bell pepper, diced
10 ounces (3 C.) button or cremini mushrooms, chopped
2 T. chopped fresh sage
1 T. chopped fresh rosemary
1 tsp. salt
1/4 tsp. freshly ground pepper
1/2 C. chopped fresh parsley
4 C. crumbled Cornbread Stuffing Base
2 tsp. tamari or soy sauce, or to taste
2 tsp. umeboshi vinegar, or to taste
1/2 C. vegetable broth, or as needed

In large skillet, heat oil over medium heat. Add onions and cook, stirring often, until translucent, about 10 minutes. Add seitan and cook 2 minutes. Stir in garlic, celery, bell pepper, mushrooms, sage, rosemary, salt and pepper and cook, stirring occasionally, 10 minutes. Stir in parsley and remove pan from heat. In large bowl, combine cooked vegetables, cornbread, tamari and vinegar and mix well. Stir in enough broth so that stuffing is moist enough to hold together when pressed but not soggy. Adjust seasoning to taste with tamari, vinegar, salt and pepper. Stuff vegetable of choice and bake according to directions, or serve as a side dish.

Yield: 18 servings
Serving Size: 1/2 C.

Calories: 109
Fat: 3g
Fiber: 2g