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Category: Starches

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

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.