Kristen's Recipes

1 T. all-purpose flour
10 ounces ready-made pizza dough (unbaked)
1 tsp. mild or hot chili powder
1/2 tsp. garlic powder
1 medium jalapeno pepper, seeded, deveined and minced
1 1/2 ounces grated Parmesan cheese
1 1/2 ounces sharp cheddar cheese, finely shredded

Preheat oven to 400oF. Spray baking sheet with nonstick cooking spray. Sprinkle work surface with flour; with rolling pin, roll out dough on prepared surface to form 18 x 11″ rectangle. Beginning at short end, sprinkle half of dough with chili and garlic powders. In small bowl, combine pepper and Parmesan and cheddar cheeses; sprinkle over seasoned half of dough. Fold unseasoned half of dough over seasoned half, forming 9 x 11″ rectangle; press edges together to seal. With rolling pin, roll dough several times to press filling into dough. Cut dough in half, forming two 4 1/2 x 11″ rectangles; cut into forty-eight 4 1/2″ strips. Twist each strip 6 or 7 times; place on prepared baking sheet, pressing ends into pan to hold in place (if any filling escaped while twisting, sprinkle over dough). Bake 15 minutes, until golden brown.

Yield: 8 servings
Calories: 147
Fat: 5g
Fiber: 1g

1 C. plain fat-free yogurt
1/4 C. chopped cilantro
2 T. chopped mint
1 Granny Smith apple, finely diced
2 scallions, thinly sliced
2 C. low-fat (1%) cottage cheese
1 large egg white
6 T. flour
1 tsp. chili powder
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. frozen corn kernels, thawed
1 T. olive oil

In small bowl, combine 3/4 C. of yogurt, cilantro, mint, and apple; set aside. In large bowl, combine cottage cheese, remaining 1/4 C. yogurt, egg white, flour, chili powder, salt, and pepper. Fold in corn kernels. In large nonstick skillet, heat 1-1/2 tsp. of oil over medium-low heat. Using half the batter, drop by generous 1/3-C. measures into pan to make 4 pancakes. Cook pancakes until lightly golden and cooked through, about 2 minutes per side. Repeat with remaining batter and 1-1/2 tsp. oil for a total of 8 pancakes. Serve panckes with sauce spooned alongside.

Yield: 4 servings
Calories: 220
Fat: 4.9g
Fiber: 2g

1 pound coarsely chopped peeled sweet potato
2 tablespoons maple syrup
2 tablespoons fat-free milk
1 tablespoon butter
1 1/2 teaspoons adobo sauce
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 drained canned chipotle chile in adobo sauce, minced

Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain. Return potatoes to pan. Add remaining ingredients; beat with a mixer at medium speed until smooth.

Yield: 4 servings
Serving size: 1/2 cup

Calories: 177
Fat: 3.4g
FIber: 3.4g

butter-flavored cooking spray
1/2 C. chopped onion
2 C. canned no-salt, no-fat chicken broth
2 C. raw instant rice
1/4 C. shredded carrot
1/4 tsp. ground cumin
1/8 tsp. cayenne pepper
1/4 C. thinly sliced scallion

Lightly coat a medium nonstick saucepan with cooking spray. Add the onion and saut� over medium heat until the onion wilts, about 4 minutes. Add the broth and bring to a boil. Stir in the rice, carrot, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes. Fluff with a fork and serve with a sprinkling of sliced scallions.

Yield: 6 servings
Calories: 133
Fat: 0g
Fiber: 1g

1 large chayote or Zucchini, shredded (about 2 1/2C.)
1 large boiling potato, peeled an
shredded (about 2 1/2 C.)
1 small yellow onion, shredded
2 medium eggs, beaten
1/4 C. yellow cornmeal
1/2 tsp. ground turmeric
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1 tsp. canola oil

Accompany with Papaya-Avocado Salsa or Mango Salsa. Place chayote, potato and onion in colander and squeeze out excess moisture. Transfer mixture to medium bowl and mix in egg whites, cornmeal and seasonings. In large nonstick skillet, heat oil over medium heat. Cook cakes in batches, scooping about 1/2 C. into skillet for each cake and pressing down to form 4- to 5-inch disk. Cook until both sides are lightly browned, about 5 minutes per side. Transfer finished cakes to a warm plate and cover. Repeat with remaining mixture, adding more oil to skillet if necessary.

Yield: 6 servings
Calories: 75
Fat: 1g
Fiber: 2g

1 teaspoon olive oil
1 medium onion, minced
1 cup minced fennel bulb
1 cup long-grain rice
2 cups canned low-fat, low-salt chicken broth
2 tablespoons freshly grated Parmesan cheese
sea salt (optional)
freshly ground pepper

In a large nonstick saucepan, heat oil over medium heat. Add the onion and fennel, and sauté until vegetables are quite soft but not browned. Stir in the rice. Add the broth, cover, and reduce heat to low. Cook until rice is tender and it has absorbed all of the broth. Add the Parmesan cheese and fluff with a fork. Season with salt (if using) and pepper to taste. Serve hot.

Yield: 4 servings
Calories: 220
Fat: 2g
Fiber: 2g

I miss my Gram so much. These were her baked beans, trotted out most holidays. The calories are slightly estimated high, because I don’t know exactly how much calories and fat come off the hambone, ham hock, or bacon. It depends on what you use and since you don’t EAT the meat, it just flavors, I wasn’t sure what to count. I made my best guess. To be authenic, this needs to be cooked and served in a deep ceramic type brown container. 😉

1 1/2 C. dried Small White Beans (Navy Beans)
Small Onion, diced
1 Heaping tsp. Mustard
1/2 C. Catsup
2-3 T. Molasses
2-3 T. Brown Sugar
Ham Bone, Ham Hock or Side of Bacon (not Sliced)

Soak beans overnight. Pour off water discarding any husks. The skins should peel when you blow on them. Put beans in deep (not flat) baking dish. Add water to 1 “ over beans. Add all ingredients except ham bone. Cook 1 hour. Add 1 tsp. salt (or to taste). Add ham bone and bake slowly all day at 250-325. Add water as needed so it doesn’t dry out and burn/stick.

Yield: 6 generous servings
Calories: 198
Fat: 2.5g
Fiber: 3.5g

2-1/2 pounds baking potatoes, peeled and thinly sliced
1/3 cup sun-dried tomatoes (not packed in oil), coarsely chopped
3 cloves garlic, peeled
3/4 teaspoon hot paprika
3/4 teaspoon salt
1-1/4 cups (5 ounces) reduced-fat shredded Monterey jack cheese (Or Pepper Jack)

In a large pot of boiling water, cook the potatoes, sun-dried tomatoes, and garlic until the potatoes are tender, about 15 minutes. Reserving 1/3 cup of the cooking liquid, drain and transfer the potatoes, sun-dried tomatoes, and garlic to a large bowl. Add the reserved cooking liquid, the paprika, and salt to the bowl. With a potato masher or fork, mash the potatoes until well combined but still a bit chunky.. Sprinkle the cheese on top and mash into the potatoes until melted, about 3 minutes.

Yield: 6 servings
Calories: 218
Fat: 4.5g
Fiber: 3g

8 medium beets
1/4 C. plain nonfat yogurt
3 T. light sour cream
3 T. cider vinegar
1 T. whole-grain prepared mustard
1/2 tsp. salt
1/8 tsp. ground allspice
2 small Granny Smith apples (about 4 oz. each), cored and diced
4 oz. cooked potato, pared and diced
8 romaine lettuce leaves

Preheat oven to 425oF. Cut a 24″ sheet of foil. Thoroughly wash beets; cut stems and leaves 1″ above beet crowns. Arrange beets on foil; securely seal ends to make a tight packet. Transfer packet to baking sheet. Bake 1 1/2 hours, until beets are soft when pierced by a knife. Unwrap; let stand until cool enough to handle. Slip off skins; cut each beet into 8 wedges. Meanwhile, in large bowl, combine yogurt, sour cream, vinegar, mustard, salt and all- spice; stir in baked beets, apples and potato. To serve, line 4 plates with 2 lettuce leaves each. Arrange one-fourth of the beet mixture on each plate.

Yield: 4 servings
Serving Size: ~ 1/2 C.

Calories: 141
Fat: 1g
Fiber: 3g

5 egg whites
6 tsp. teriyaki sauce, divided
3 tsp. toasted sesame seeds
1 tsp. dark sesame oil
1/2 C. defatted low-sodium chicken broth
1 T. minced fresh ginger
6 oz. uncooked Chinese rice noodles or vermicelli, cooked and well drained
1/3 C. sliced green onions

Beat together egg whites, 2 tsp. teriyaki sauce and 1 tsp. sesame seeds. Heat large nonstick skillet over medium heat. Add oil; heat until hot. Pour egg mixture into skillet; cook 1-1/2 to 2 minutes or until bottom of omelet is set. Turn omelet over; cook 30 seconds to 1 minute. Slide out onto plate; cool and cut into 1/2-inch strips. Add broth, ginger and remaining 4 tsp. teriyaki sauce to skillet. Bring to a boil over high heat; reduce heat to medium. Add noodles; heat through. Add omelet strips and onions; heat through. Sprinkle with remaining 2 tsp. sesame seeds.

Yield: 4 servings
Calories: 111
Fat: 2g
Fiber: 1g

2 egg whites
1/4 cup flour
1/3 cup dry bread crumbs
2 T. grated parmesan cheese
1 1/2 tsp. onion salt
1 1/2 tsp. Italian seasoning
1 tsp. paprika
1/4 tsp. pepper
3 medium baking potatoes, unpeeled (1 pound)

In a shallow bowl, beat egg whites until foamy. In another shallow bowl, combine all dry ingredients. Cut each potato lengthwise into 8 wedges. Dip potatoes into egg whites, then coat with crumb mixture. Place in a single layer on a baking sheet coated with nonstick cooking spray. Spray wedges with nonstick cooking spray. Bake, uncovered, at 375, for 40-45 minutes or until golden brown.

Yield: 4 servings, 6 wedges each
Calories: 185
Fat: 1g
Fiber: 3g

3 cups cooked, mashed potato
1 egg separated
1/2 cup (2 ounces) shredded low-fat processed American cheese
1 tablespoon finely chopped green onions
1/2 teaspoon celery salt
1/2 small green pepper, finely chopped
1 egg white
vegetable spray

Combine mashed potato and egg yolk, stirring until well blended. Stir in cheese, green onions, celery salt, and green pepper. Beat 2 egg whites (at room temperature) at high speed of electric mixer until soft peaks form. Gently fold egg whites into potato mixture. Spoon mixture into a 1 1/2 quart casserole coated with cooking spray. Sprinkle paprika evenly over top of casserole. Bake at 375 degrees for 20 to 25 minutes or until thoroughly heated.

Yield: 8 servings
Serving Size: 1/2 cup

Calories: 103
Fat: 2g
Fiber: 1g

1T. oil
1 pkg. (16 oz.) frozen whole kernel corn, thawed, drained
1/4 C. chopped green onions
1/2 C. 2% Milk Shredded Reduced Fat Cheddar Cheese

Heat oil in large nonstick skillet on medium-high heat. Add corn and green onions; cook and stir 3 minutes or until thoroughly heated. Sprinkle with cheese; cover. Cook 20 seconds or until cheese is melted. Serve immediately.

Yield: 5 servings
Calories: 140
Fat: 6g
Fiber: 2g

4 oz. uncooked cellophane noodles (bean threads)
2 C. boiling water
4 green onions
1/2 lb. lean ground pork
4 1/2 T. soy sauce, divided
1 tsp. vegetable oil
2 T. minced peeled fresh ginger
1 tsp. chile paste
10 garlic cloves, minced
1 1/2 C. thinly sliced leek
1/2 C. finely shredded carrot
3 1/2 T. mirin (sweet rice wine), divided
1 1/2 C. low-salt chicken broth
1 tsp. sugar
1 tsp. dark sesame oil

Combine noodles and boiling water in a bowl; let stand 5 minutes or until soft. Drain; set aside. Remove tops from green onions; chop to measure 1 T. Set aside. Mince white part of green onions to measure 3 T.; set aside. Combine pork and 1 T. soy sauce in a bowl; stir well. Cook pork mixture in a large nonstick skillet or wok over medium-high heat until browned, stirring to crumble. Drain in a colander. Wipe skillet clean with a paper towel. Heat vegetable oil in skillet over high heat. Add 3 T. minced green onions, ginger, chile paste, and garlic, and stir-fry 1 minute. Add leek, carrot, and 2 T. mirin; stir-fry 2 minutes. Add 3 1/2 T. soy sauce, 1 1/2 T. mirin, chicken broth, sugar, and sesame oil; bring to a boil. Return pork to skillet. Add noodles; cook 4 minutes or until liquid is absorbed. Spoon noodle mixture onto serving platter; sprinkle with 1 T. chopped green onion tops.

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

Calories: 324
Fat: 10.4g
Fiber: 1.5g

1 whole garlic head
2 tsp. butter
3 C. fresh corn kernels (about 5 ears)
1/2 C. chopped green onions
1/2 tsp. chopped fresh thyme
Cooking spray
11/2 C. fat-free milk
3 large eggs
1 large egg yolk
3/4 tsp. salt
1/2 tsp. freshly ground black pepper
Thyme sprigs (optional)

Preheat oven to 375°. Remove white papery skin from garlic head (do not peel or separate cloves). Wrap head in foil. Bake at 375° for 40 minutes, and cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash pulp. Melt butter in a large nonstick skillet over medium heat. Add corn; cook 4 minutes, stirring occasionally. Remove 1 C. corn, and set aside. Add onions and thyme to remaining corn in pan; cook 1 minute, stirring frequently. Remove from heat; cool slightly. Coat 6 (6-oz.) custard C. with cooking spray. Combine mashed roasted garlic, green onion mixture, milk, eggs, egg yolk, salt, and pepper, stirring with a whisk. Divide the egg mixture evenly among prepared custard. Bake at 375° for 40 minutes or until a knife inserted in center of custard comes out clean. Remove C. from pan; cool 5 minutes on a wire rack. Loosen edges of custards with a knife or rubber spatula. Place a plate, upside down, on top of each C.; invert onto plates. Sprinkle reserved corn evenly around each custard. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Calories: 162
Fat: 5.4g
Fiber: 2g

1 package dry yeast (about 2 1/4 tsp.)
1 1/3 C. warm water (100° to 110°)
3 1/2 C. bread flour, divided
2 T. extravirgin olive oil
2 tsp. coarsely ground black pepper
1 3/4 tsp. salt
3/4 tsp. crushed red pepper
1 C. (4 oz.) grated fresh pecorino Romano cheese
Cooking spray
2 T. ground semolina (can sub cornmeal)

Dissolve yeast in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into a dry measuring C.; level with a knife. Add 1/2 C. flour to yeast mixture, stirring with a whisk. Let stand 30 minutes. Add remaining 3 C. flour, olive oil, black pepper, salt, and red pepper; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); cover and let rest 10 minutes. Knead in half of cheese; cover and let rest 5 minutes. Knead in remaining cheese. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down. Roll dough into a 12 x 8-inch rectangle on a lightly floured surface. Preheat oven to 450°. Sprinkle 1 T. semolina onto each of 2 baking sheets. Cut dough in half lengthwise to form 2 (12 x 4-inch) rectangles. Cut each rectangle crosswise into 12 (1-inch-wide) strips. Working with 1 strip at a time (cover remaining dough to prevent drying), gently roll each strip into a 15-inch-long rope. Place rope on prepared pan, and repeat procedure with remaining strips, placing 12 on each pan. Cover and let dough rise 20 minutes. Uncover dough; bake each pan at 450° for 12 minutes. Remove breadsticks from pans; cool completely on wire racks.

Yield: 24 servings
Serving size: 1 breadstick

Calories: 99
Fat: 2.4g
Fiber: .7g

4 whole garlic heads
2 tsp. olive oil
2 1/3 C. minced shallots (about 15 medium)
3 C. chopped mushrooms (8 oz.)
2 T. balsamic vinegar
2 1/2 C. 2% reduced-fat milk
2 T. all-purpose flour
2 T. chopped fresh or 2 tsp. dried thyme
1 tsp. salt
1/4 tsp. freshly ground black pepper
2 lb. Yukon Gold potatoes, thinly sliced
Cooking spray
1/2 C. (2 oz.) grated Pecorino Romano cheese

Preheat oven to 350°. Remove white papery skins from garlic heads (do not peel or separate cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp (you should have about 1/4 C.). Discard skins. Preheat oven to 375°. Heat oil in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes or until softened. Add mushrooms; sauté 5 minutes. Stir in vinegar; cook 1 minute or until liquid almost evaporates. Remove from heat. Place milk, garlic pulp, flour, thyme, salt, and pepper in a food processor; process until smooth. Arrange one-third of potatoes in a 13 x 9-inch baking dish coated with cooking spray. Spread half of the shallot mixture over potatoes. Repeat procedure with remaining potato slices and shallot mixture, ending with potato slices. Pour milk mixture evenly over potatoes. Cover with foil; bake at 375° for 30 minutes. Remove foil; bake, uncovered, 30 minutes. Sprinkle with cheese; bake 15 minutes or until cheese is golden. Let stand 10 minutes before serving.

Yield: 8 servings
Serving size: 1 C.

Calories: 163
Fat: 4.7g
Fiber: 3.5g

1 1/2 C. whole wheat buckwheat flour
1 1/2 C. cornmeal
2 tsp. dry yeast
2 C. warm water
3/4 C. lowfat yogurt
1/2 C. honey
1 C. black beans – drained
1/2 C. frozen corn – thawed
1/2 C. red onion – chopped
1/4 C. cilantro – chopped
1/4 C. garlic – chopped
1/4 C. sun-dried tomatoes, oil-packed – halved
1 T. chili powder
3 T. Anaheim chili pepper – seeded and chopped
3 T. margarine – melted
1 T. jalapeño – seeded and chopped
1 tsp. salt
1 tsp. cumin
1/2 tsp. vinegar
4 3/4 C. all-purpose flour
vegetable cooking spray

In a very large bowl, combine whole wheat flour, cornmeal, and yeast. Stir well. Add water, yogurt, and honey. Stir and let stand for 30 minutes. Add beans and the next twelve ingredients (beans thru vinegar); stir. Stir in 4 1/2 C. of the flour to form a soft dough. Turn the dough out onto a floured board. Knead until smooth and elastic (8 minutes); add enough of remaining flour, a T. at a time, to prevent the dough from sticking to hands. Coat a large bowl with cooking spray (or two medium ones). Place dough in bowl(s), turning as to coat the top of the dough with oil. Cover and let rise in a warm, draft free place until double in bulk (45 minutes). Punch dough down. Divide dough into 4 equal portions, and shape each into a six-inch loaf. Make 4 (1/8n inch deep) diagonal cuts across tops of loaves. Dust loaves with flour. Cover and lets rise until doubled in bulk (45 minutes). Bake at 375 degrees F until loaves sound hollow when tapped (25 minutes).

Yield: 24 slices
Calories: 187
Fat: 2.2g
Fiber: 2.2g

2 medium Sweet Potatoes ( 8-10 oz. each)
3oz. diced Canadian Bacon
2 T. Reduced Fat Sour Cream
3 tsp. Chopped Fresh Chives
2 T. Shredded Reduced Fat Cheddar Cheese

Microwave potatoes on paper towels on high 8 minutes; turn over after 4 minutes. Cut each in half lengthwise and scoop out the pulp leaving 1/4″ shells. Mash pulp with canadian bacon, sour cream and 2 teaspooons of the chives. Spoon back into shells. Sprinkle with cheddar and microwave on high 2 minutes. Top with remaining chives and serve.

Yield: 4 servings
Calories: 170 calories
Fat: 3g
Fiber: 3.5g

4-6 red or white potatoes, cut into 1 1/2” cubes
1/2 C. lowfat milk or soy milk
1/2 tsp. black pepper
1 C. frozen or 2 C. fresh spinach
1 T. chopped fresh tarragon
salt to taste (optional)
2 tsp. parmesan cheese (optional)

Place potatoes in a large pot after a thorough scrubbing. Cover with cold water. Bring to a boil over high heat & simmer 12 minutes or until tender. Drain. If using fresh spinach you can use the same water to quickly blanch spinach. If using frozen, just thaw. Return potatoes to the pot over medium heat. Add milk, pepper & salt. Mash with a potato masher until smooth. Stir in spinach & tarragon. Serve with parmesan cheese if desired.

Yield: 4 servings
Calories: 167
Fat: .7g
Fiber: 1.7g