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Category: Starches

Mostaccioli with Tomatoes

Mostaccioli with Tomatoes

1/4 C. olive oil
2 T. balsamic vinegar
3 cloves garlic
2 oz. fresh basil
1 tsp. salt
1/4 tsp. black pepper
1 lb. mostaccioli or other tube-shaped pasta, cooked al dente
1 C. Calamata olives, pitted and halved

In a blender or food processor, combine olive oil, vinegar and garlic. Add half of the basil and whirl 1 minute. Add salt and pepper. Pour over mostaccioli while pasta is still warm. Add tomatoes and olives; toss. Garnish with remailing whole basil leaves.

Yield: 8 servings
Calories: 167
Total fat: 5g
Dietary fiber: 2g

Golden Parmesan Potatoes

Golden Parmesan Potatoes

6 C. Yukon gold potato slices (about 6 medium potatoes), about 1/8 inch thick
3 T. butter, melted, divided
1/2 C. Kraft 100% Grated Parmesan Cheese, divided
Chopped fresh chives (optional)

Preheat oven to 425°F. Rinse potatoes; pat dry on paper towels, then pat dry. Brush 1 tablespoon of the butter onto bottom and side of 9-inch pie plate. Toss potatoes with remaining 2 T. butter and 1/4 C. of the cheese; arrange potato slices, in several layers, on bottom and up side of pie plate. Sprinkle with remaining 1/4 C. cheese. Bake 1 hour or until potatoes are tender. Loosen potatoes from side and bottom of pie plate. Invert immediately onto serving plate; sprinkle with chives, if desired. Cut into 8 wedges to serve.

Yield: 8 servings
Calories: 130
Fat: 7g
Fiber: 1g

Zucchini, Dried Tomato, and Cheese Muffins

Zucchini, Dried Tomato, and Cheese Muffins

2 1/2 C. unbleached all-purpose flour
1/2 C. freshly grated pecorino Romano cheese
1/4 C. finely chopped dried tomatoes
1 T. sugar
2 tsp. baking powder
1 tsp. baking soda
1 tsp. cracked black pepper
tsp. salt
1 C. milk
1 C. tightly packed coarsely shredded zucchini
2 large eggs
1/4 C. olive oil

Heat oven to 400ºF. Spray muffin cups (12 regular or 24 miniature) with cooking spray. Combine flour, grated cheese, dried tomatoes, sugar, baking powder, baking soda, pepper, and salt in a large bowl. Stir until blended. In a separate bowl stir the milk, zucchini, eggs, and oil until well blended. Add to the dry ingredients all at once and fold together just until evenly moistened. Do not overmix. Divide the batter evenly among the muffin C.. Bake until a toothpick inserted in center comes out clean, 22 to 25 minutes for regular muffins, or 11 to 12 minutes for the mini muffins. Cool muffins on a wire rack before removing from pan.

Yield: 12 servings
Calories: 166
Fat: 6.3g
Fiber: 1g

Chipotle Smashed Sweet Potatoes

Chipotle Smashed Sweet Potatoes

2 large sweet potatoes, peeled and cubed
2 T. unsalted butter
1 whole canned chipotle pepper in adobo sauce, chopped
1 tsp. adobo sauce from can of peppers
1/2 tsp. salt

Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Add butter to potatoes and mash with potato masher. Add peppers, sauce, and salt and continue mashing to combine. Serve immediately.

Yield: 4 servings
Calories: 126
Fat: 6.5g
Fiber: .8g

Tomato-Herb Rolls

Tomato-Herb Rolls

12 sun-dried tomato halves (not packed in oil)
1 envelope active dry yeast
1 1/4 C. lukewarm (105o-115oF) water
3 1/2 C. all-purpose flour (reserve 1-2 T.)
1 1/2 tsp. salt
2 tsp. minced fresh rosemary (or 1 tsp. dried leaves)
2 tsp. fresh sage (or 1/2 tsp. dried leaves)
1/2 tsp. dried oregano leaves
1/4 tsp. freshly ground black pepper
1 egg white beaten with 2 tsp. water

Cut tomatoes into slivers, and place in small bowl. Cover with boiling water and soak 5 minutes. Drain well. In small bowl, sprinkle yeast evenly over lukewarm water. Let stand 10 minutes until dissolved. In large bowl or food processor, combine the flour and salt. Add the yeast mixture, and mix well, or process until the dough forms a ball. If mixing by hand, sprinkle work surface with 1 T. reserved flour; turn dough out onto prepared work surface and knead for 10 minutes, until smooth and no longer sticky. Spray large bowl with nonstick cooking spray; place dough in bowl. Cover loosely with plastic wrap or a damp towel and let rise in a warm, draft-free place until dough doubles in volume, about 1 hour. Punch down dough; sprinkle work surface with 1 T. reserved flour. Turn dough out onto prepared work surface and knead in the tomatoes, herbs and pepper, until they are evenly distributed. Divide dough into 12 equal pieces, forming each piece into an oval with tapered ends. Spray a baking sheet with nonstick cooking spray and place rolls 3 inches apart on sheet. Cover loosely with plastic wrap or a damp towel and let rise in a warm,
draft-free place until dough doubles in volume, about 1 hour. Preheat oven to 400oF. Bake on center oven rack 20 minutes; brush with egg-white mixture and continue baking until rolls are golden brown and sound hollow when tapped. Turn out onto rack and cool rolls thoroughly before serving.

Yield: 12 servings
Calories: 147
Fat: 1g
Fiber: 2g

Zesty New Potato Salad

Zesty New Potato Salad

2 lb. new potatoes, quartered (about 4-1/2 cups)
1/2 cup Miracle Whip Light Dressing
1/4 cup green onion slices
4 tsp. Dijon Mustard
2 tsp. honey
1/8 tsp. black pepper

Cook potatoes in boiling water until tender; drain. Rinse potatoes with cold water until cooled. Mix dressing, onions, mustard, honey and pepper in large bowl. Add potatoes; mix lightly. Cover. Refrigerate several hours or until chilled. Optional: Stir in 2 T. chopped fresh herbs, such as parsley, chives, tarragon or basil, before chilling.

Yield: 8 servings, about 1/2 cup each
Calories: 130
Fat: 2g
Fiber: 3g

Caribbean Skillet Sweet Potatoes

Caribbean Skillet Sweet Potatoes

2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 tsp. vegetable oil
1/4 C. finely chopped red bell pepper
1/4 C. finely chopped onion
1/4 C. firmly packed brown sugar
1/4 C. orange juice
2 tsp. lemon juice
1 tsp. lime juice
1 1/2 tsp. Caribbean Jerk Seasoning

Cook sweet potatoes in boiling, salted water until just tender. Drain well and set aside. Heat oil in large skillet. Add sweet potatoes, peppers and onions to pan and mix well. Allow vegetables to caramelize in pan. Combine sugar, juices and seasonings in a small bowl. Add juice mixture to pan with vegetables and cook over medium heat to reduce liquid until syrupy.

Yield: 5 servings
Serving Size: 3/4 C.

Calories: 129
Fat: 1g
Fiber: 3g

Chipotle Black Beans

Chipotle Black Beans

2 teaspoons vegetable oil
1/2 cup chopped red bell pepper
2 garlic cloves, minced
1/4 cup bottled chipotle salsa (or other salsa)
1 (15-ounce) can black beans, rinsed and drained
2 tablespoons chopped fresh cilantro

Heat oil in a medium saucepan over medium heat. Add bell pepper and garlic; cook 5 minutes, stirring occasionally. Stir in salsa and beans; simmer 5 minutes. Sprinkle with cilantro.

Yield: 2 servings
Calories: 268
Fat: 5.9g
Fiber: 7.9g

Hot Garlic and Bacon Potato Salad

Hot Garlic and Bacon Potato Salad

2 lb. Idaho or red bliss potatoes, sliced 1/2-inch thick
3 slices bacon
1/3 C. green bell peppers, chopped
1/4 C. red onions, chopped
1 tsp. California Style Garlic Pepper
3 T. red wine vinegar

Cook potatoes in boiling, salted water until just tender, about 5 minutes. Set aside. Cook bacon until crisp in a large skillet. Remove bacon and drain on paper towels. Add peppers and onions to bacon fat. Sauté vegetables 2-3 minutes. Carefully add garlic pepper and vinegar. Crumble in cooked bacon. Toss in potatoes and mix to coat well, being careful not to break up potatoes. Serve warm.

Yield: 8 servings
Serving Size: 3/4 C.

Calories: 110
Fat: 2g
Fiber: 2g

Roasted Potatoes with Salsa Verde

Roasted Potatoes with Salsa Verde

2 ancho chiles
1 medium onion, halved and sliced
4 medium Yukon gold potatoes (about 2 pounds), diced into 1-inch cubes
1 T. dried oregano
Salt and pepper
2 T. olive oil, or an olive
oil spray
4 cloves garlic, pressed
4 tomatillos, husks removed and finely chopped
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. ground cinnamon
1/4 tsp. ground allspice
2 poblanos, roasted, skinned and chopped
1 chopped serrano or jalapeño (optional)
Juice of 2 limes
1/4 C. chopped fresh cilantro
1/2 C. shredded queso enchilado or good-quality Monterey Jack cheese

Preheat oven to 375°F. Roast anchos in dry sauté pan until softened and aromatic. Remove stems and seeds, tear into pieces, and grind to a powder with a spice grinder or mortar and pestle. In a bowl, toss the ancho chile powder, half the onions, potatoes, oregano, salt, pepper and oil. Coat a baking sheet with oil and distribute potato mixture evenly. Roast for 15 minutes, turn and continue cooking until potatoes are done, about 15 to 20 minutes longer. While potatoes roast, sauté remaining onions for 5 minutes in a saucepan with a little olive oil. Add garlic. Cook another 5 minutes, adding a little water if vegetables begin to stick. Add next 7 ingredients and simmer for 10 minutes. Remove from heat and mix in lime juice. Taste and adjust seasonings. To serve, arrange potatoes on a platter and top with salsa, cilantro and cheese.

Yield: 6 servings
Calories: 141
Fat: 4g
Fiber: 3.7g

Parmesan Cheese Straws

Parmesan Cheese Straws

Cooking spray
1/2 C. grated Parmesan cheese
2 tsp. chili powder
1/2 tsp. ground cumin
Three 12-by-17-inch sheets phyllo dough, at room temperature
Preheat oven to 400 degrees. Coat a large nonstick baking sheet with cooking spray.

In a small bowl, combine cheese, chili powder and cumin. Place sheets of phyllo on a work surface and cover them with a damp towel. Remove the first sheet and place it with short side toward you. Coat with nonstick cooking spray (butter-flavored is nice), then sprinkle with about 2 tsp. of the cheese mixture; fold the phyllo in half to form a 12-by-8 1/2-inch rectangle. Spray the phyllo again and sprinkle with 2 more tsp. of cheese mixture; fold in half again to form a 6-by-4 1/4-inch rectangle. Spray again and sprinkle with just a bit of the cheese mixture; with a serrated knife, cut into 8 short strips. Transfer strips to the baking sheet, placing them about 1/2 inch apart. Repeat process two more times to make 24 cheese straws. Bake until cheese straws are crisp and golden, 8 to 10 minutes. Cool on wire racks.

Yield: 8 servings
Calories: 47
Fat: 2g
Fiber: 0g

Green Poblano Rice

Green Poblano Rice

1 2/3 C. fat-free, sodium reduced chicken broth
2 poblano peppers, stems, membrane and seeds removed, chopped
12 sprigs cilantro (have some extra for garnish)
1/2 to 1 tsp. salt
1 T. vegetable or olive oil
1 C. medium grain white rice
1 small white onion, finely diced
5 garlic cloves, peeled and finely chopped

In a 2 quart saucepan, combine the broth and peppers, bring to a boil, then partially cover and simmer gently over medium to medium-low heat for about 10 minutes, until the peppers are soft (almost mushy). Pour the broth and chili mixture into a food processor, add the cilantro (stems and all are ok), and process to a smooth puree and stir in the salt. Wipe the pan clean, add the oil and heat over medium heat. Add the rice and onion, and cook, stirring regularly, until the rice is chalky looking and the onion is soft (about 5 minutes). Stir in the garlic and cook a minute longer. Add the warm pepper liquid to the hot rice pan, stir once, scrape down any rice kernels clinging to the side of the pan, cover, and cook over medium-low heat for 15 minutes. Uncover and check a grain of rice: It should be nearly cooked through. If the rice is just about ready, turn off the heat, re-cover and let stand for 5 to 10 minutes longer to complete the cooking. If the rice seems far from done, continue cooking for 5 minutes or so, retest, then turn off the heat and let stand a few minutes longer. Fluff with a fork, scoop into a warm serving dish, decorate with cilantro sprigs and it’s ready to serve. If you want a hotter version, mix poblanos with hotter chilies like jalapeño, or the even hotter habanero. Grilled corn cut from 1 cob or 1 large grilled zucchini (cubed) are also good vegetable add-ins.

Yield: 4 servings
Calories: 245
Fat: 4g
Fiber: 2g

Olive Swirl Rolls

Olive Swirl Rolls

3 tsp. olive oil, divided
1/4 C. chopped shallot or red onion
11/2 T. chopped fresh or 11/2 tsp. dried basil
1/2 tsp. dried oregano
1/4-1/2 tsp. crushed red pepper flakes
1 (4.25-ounce) can black olives, drained and finely chopped (about 3/4 C.)
3/4 C. bottled roasted red and yellow peppers, drained and coarsely chopped
2 tsp. red wine vinegar
Coarse salt to taste
1 loaf frozen wheat bread dough (such as Rhodes), thawed per package directions
1/4 C. freshly grated Parmesan cheese, divided
Vegetable cooking spray or canola oil

Preheat the oven to 325F. Place a nonstick skillet over medium heat and add 2 tsp. oil and the shallots. Cook for 2-3 minutes or until the shallots begin to soften. Stir in the next three ingredients; cook for 1 minute. Remove from the heat and stir in the olives, peppers, and vinegar. Taste for seasoning and add salt as needed. Turn the dough onto a lightly floured surface and roll into a 12- 3 9-inch rectangle. Spread the olive mixture over the dough, leaving a 1/2-inch border around the edges. Sprinkle 2 T. of the cheese over the olive mixture. Roll the dough up lengthwise (like a carpet) and pinch the ends closed. Slice gently with a serrated knife into 1-inch-width rolls; place the rolls on a baking sheet lightly coated with cooking spray or oil. Brush the rolls with the remaining tsp. of oil and cover with plastic wrap; let rise, away from drafts, for 30 minutes or until doubled in bulk. Uncover the rolls and sprinkle with the remaining 2 T. Parmesan cheese. Bake at 325F for 20-25 minutes or until golden brown. Serve warm or at room temperature. Note: These rolls freeze well.

Yield: 12 servings
Calories: 144
Fat: 4.8g
Fiber: 1.8g

Fried Plantain with Spicy Tomato Relish

Fried Plantain with Spicy Tomato Relish

3/4 C. chopped onion
2 cloves garlic, minced
1 T. cooking oil
1 C. chopped tomato
1 C. chopped red sweet pepper
1/2 of a 6-ounce can tomato paste (1/3 C.)
1 small jalapeno pepper, seeded, if desired, and finely chopped
Salt
Pepper
2 ripe plantains
1/2 C. cooking oil

In a medium saucepan cook onion and garlic in the 1 T. hot oil about 5 minutes or until tender. Stir in tomato, chopped red sweet pepper, tomato paste, and jalapeno pepper. Cook, uncovered, over low heat for 10 to 15 minutes or until desired consistency. Add salt and pepper to taste. Remove from heat and keep warm. Meanwhile, peel plantains and halve lengthwise or cut long diagonal slices 1/2 to 3/4 inch thick. In a large skillet heat the 1/2 C. oil over medium heat. Fry plantain halves or diagonal slices in hot oil about 4 minutes or until tender and golden, turning once. Carefully remove from skillet and place on a cutting board. Using the back of a spatula, press to flatten plantain halves to 1/4-inch thickness. Return to skillet; fry 1 to 2 minutes more or until heated through, turning once. Drain on paper towels. Season to taste with salt and pepper. Serve with warm tomato relish. Makes 4 servings. *Note: Because chili peppers contain very pungent oils, be sure to protect your hands when preparing them. Put gloves or sandwich bags over your hands so your skin doesn’t come in contact with the peppers. Always wash your hands and nails thoroughly in hot, soapy water after handling chili peppers. Make-ahead tip: Prepare relish; cover and chill up to 1 week. Reheat to serve.

Yield: 4 servings
Calories: 295
Fat: 18g
Fiber: 4g

Grilled Plantains

Grilled Plantains

4 to 6 plantains

Set up your grill for direct grilling and preheat to high. Cut the ends off the plantains and cut each plantain sharply on the diagonal into two inch pieces. (It is important to cut the plantains sharply on the diagonal to maximize the surface area exposed to the fire.) Grill the plantains until the skins are charred, the exposed flesh is darkly caremelized, and the flesh in the center is soft. (Squeeze the plantains between your fingers to test for doneness.) This will take 4 to 8 minutes per side. Turn the pieces with tongs to insure even cooking. Serve the grilled plantains in the skins, but instruct your guests to cut off the skins before eating.

Yield: 4-6 servings
Serving Size 1 plantain

Calories: 145
Fat: 0g
Fiber: 3g

Spicy Garlic Couscous

Spicy Garlic Couscous

1 tsp. vegetable oil
2 garlic cloves, minced
2 C. low-sodium chicken broth
1/4 tsp. dried red pepper flakes
6 ounces dry couscous

In medium saucepan, heat oil; add garlic. Cook over medium heat, stirring constantly, 1 minute, until tender but not browned. Add broth and red pepper flakes to garlic; bring to a boil. Stir in couscous; remove from heat. Let stand, covered, 10 minutes, until liquid is absorbed.

Yield: 4 servings
Calories: 185
Fat: 3g
Fiber: 1g

Orzo Pilaf with Onions & Basil

Orzo Pilaf with Onions & Basil

1 T. olive oil
2 large onions, finely chopped
3 shallots, minced
3 cloves garlic, minced
3/4 C. (4-1/2 ounces) orzo
1 C. chicken broth
1 C. water
1/2 tsp. salt
1 C. frozen peas
1/4 C. chopped fresh basil
1/4 C. grated Parmesan cheese

In a medium nonstick saucepan, heat the oil over medium heat. Add the onions, shallots, and garlic, and cook, stirring frequently, until the onions are golden brown and tender, about 10 minutes. Stir in the orzo. Add the broth, water, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes or until the orzo is tender. Stir in the peas and cook until heated through, about 1 minute. Remove from the heat and stir in the basil and Parmesan.

Yield: 4 servings
Calories: 220
Fat: 6.5g
Fiber: 3g

Chipotle-Cheddar Mashed Potatoes

Chipotle-Cheddar Mashed Potatoes

1 (7-ounce) can chipotle chiles in adobo sauce
4 pounds cubed peeled Yukon gold potato
6 garlic cloves, peeled
1 1/2 cups (6 ounces) shredded reduced-fat extra-sharp cheddar cheese
3/4 cup 1% low-fat milk
3 tablespoons butter, softened
1 teaspoon salt

Remove 1 chile and 1 tablespoon adobo sauce from can. Chop chile to measure 1 tablespoon. Reserve remaining chiles and adobo sauce for another use. Place potato and garlic in a large Dutch oven; cover with water, and bring to a boil. Cook 15 minutes or until potato is tender. Drain. Return potato mixture to the Dutch oven. Add chopped chile and adobo sauce, cheese, and remaining ingredients. Mash to desired consistency with a potato masher. Cook for 3 minutes over medium heat or until thoroughly heated, stirring constantly.

Yield: 12 servings
Serving size: 3/4 cup

Calories: 202
Fat: 4.3g
Fiber: 2.8g

Mexi-Cheese Sticks

Mexi-Cheese Sticks

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

Herbed Corn & Cheese Pancakes

Herbed Corn & Cheese Pancakes

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

Chipotle-Maple Sweet Potatoes

Chipotle-Maple Sweet Potatoes

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

Fiery Chipotle Baked Beans

Fiery Chipotle Baked Beans

4 ounces chorizo, thinly sliced
2 1/2 cups chopped onion
1 cup fat-free, less-sodium chicken broth
1/3 cup packed brown sugar
1/3 cup cider vinegar
1/3 cup bottled chili sauce
1/3 cup dark molasses
2 teaspoons dry mustard
2 teaspoons chipotle chile powder
1/4 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground allspice
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
1 (15-ounce) can pinto beans, rinsed and drained

Preheat oven to 325°. Heat a Dutch oven over medium-high heat. Add chorizo; sauté 2 minutes. Add onion; sauté 5 minutes, stirring occasionally. Stir in broth and remaining ingredients; bake uncovered at 325° for 1 hour.

Yield: 10 servings
Serving size: 1/2 cup

Calories: 245
Fat: 5.4g
Fiber: 8g

South-of-the-Border Rice

South-of-the-Border Rice

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

Chayote-Potato Cakes

Chayote-Potato Cakes

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

Bean Trio with Citrus Cumin Dressing

Bean Trio with Citrus Cumin Dressing

19 oz. can black beans, drained and rinsed
19 oz. can dark red kidney beans, drained and rinsed
15 oz. can garbanzo beans, drained and rinsed
1/2 cup frozen corn kernels, thawed
1/3 cup red onion, small chop
1/2 cup celery hearts, small chop
2 T. fresh parsley, chopped
2 T. + 2 tsp. Splenda
4 T. lemon juice, fresh
3 T. orange juice
2 T. lime juice
2 T. olive oil, extra virgin
1 tsp. salt
1/4 tsp. cumin, ground

In large bowl mix together drained and rinsed beans, corn kernels, chopped onion, celery, and parsley. In medium bowl whisk together Splenda Granular, lemon, lime, and orange juices, olive oil, salt, and cumin. Pour over bean mixture and toss. Refrigerate for two hours before serving. Toss and serve.

Yield: 14 servings
Calories: 120
Fat: 3g
Fiber: 5g

Risotto with Artichokes and Fennel

Risotto with Artichokes and Fennel

1 T. olive oil
1/2 C. chopped white onion
3 C. fat-free low-sodium canned beef broth
1 C. Italian Arborio rice
1/2 C. dry white wine
1 4-ounce fresh fennel bulb, tough outer layers removed, cored, and thinly sliced
1 9-ounce frozen artichoke hearts, cooked in the microwave according to package directions and drained
2 T. grated Parmesan cheese

Heat the olive oil in a nonstick pot over medium heat. Add the onion and sauté until onion is limp, about 4 minutes. In a separate pot, bring the stock to a simmer on a burner next to the pot where you are cooking the risotto. Add the rice to the onion and stir to coat the rice with the oil. Add the wine and cook, stirring, until wine is absorbed. Start adding the hot broth, 1/2 C. at a time, stirring constantly, until each broth addition is absorbed. When about half of the broth has been added, add the sliced fennel to the rice. Continue to add the remaining broth, stirring constantly after each broth addition. Taste after 25 minutes; risotto should be creamy and tender but still firm to the bite. Stir in the drained artichokes and Parmesan cheese. Continue to gently stir the risotto until the cheese is melted. Divide the risotto between 4 plates and serve.

Yield: 4 servings
Calories: 276
Fat: 5g
Fiber: 6g

Rice Provençal

Rice Provençal

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

Cheese & Herb Mashed Potatoes

Cheese & Herb Mashed Potatoes

4 medium potatoes, peeled and quartered
2 T. milk
1/4 tsp. salt
1/2 cup grated Cheddar cheese
1 T. chopped dill weed
1 T. chopped chives or finely chopped green onion

Boil potatoes in lightly salted water to cover. Bring to a boil over high heat. Reduce heat to a simmer; cover. Cook 15 minutes, or until done. Drain. Add milk, salt and cheese. Mash until smooth. Stir in dill weed and chives. Variations: Different varieties of potatoes have different flavors. Try Yukon Gold potatoes for a real treat, they have a lovely golden color and a rich buttery flavor. Mashed with chicken broth and chopped fresh herbs (try basil, chives oregano, savory, etc.) and a generous sprinkle of salt and freshly ground pepper, they are a low-fat taste treat.

Yields: 4 Servings
Serving Size: 3/4 cup

Calories: 119
Fat: 3.3g
Fiber: 1.7g

My Gram’s Baked Beans

My Gram’s Baked Beans

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

Sweet Potato Purée with Ginger

Sweet Potato Purée with Ginger

2 pounds sweet potatoes
2 inches fresh ginger, half of it sliced into thin slices, the remainder grated
Zest of 1 small orange
1 teaspoon margarine
Pepper

Peel the potatoes and cut into equal size pieces. Place in a pot and cover with water. Add the ginger slices and simmer until the potatoes are cooked through. Drain. Remove the ginger and discard.
Place the sweet potatoes in a food processor fitted with a metal blade with the remaining fresh ginger, orange zest, and margarine. Purée until very smooth. Add pepper to taste.

Yield: 6 servings
Calories: 159
Fat: 1g
Fiber: 5g

Monterey Jack Mashed Potatoes

Monterey Jack Mashed Potatoes

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

Baked Beets w/ Sour Cream

Baked Beets w/ Sour Cream

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

Santa Fe Spicy Baked Black Beans

Santa Fe Spicy Baked Black Beans

1 tablespoon oil
1 large white onion, diced
1 tablespoon pureed chipotles chiles, in adobo sauce OR double that amount, to taste
1/2 cup catsup
1/2 cup tomato juice
2 tablespoons dark brown sugar, packed
1 tomato, seeded and diced
1/4 cup cider vinegar
1/4 cup red wine vinegar
1/4 cup molasses
2 dried ancho chiles, softened in hot water, drained and stemmed
salt
1/2 cup water, or more
45 ounces cooked black beans, rinsed and drained

Heat oil in 1-quart saucepan over medium-high heat. When hot, add onion and stir-fry until softened, about 4 minutes. Add 1 tablespoon chipotle puree, catsup, tomato juice, brown sugar, 1 diced tomato, cider vinegar, red wine vinegar, molasses, ancho chiles, salt to taste and 1/2 cup water and stir well. Taste and add more chipotle puree if desired. Simmer uncovered 10 minutes. Puree in food processor. Pour into 2-quart casserole and stir in beans. Cover and bake at 350 degrees 1 hour. Taste and add salt if needed. Add up to 1/2 cup more water if mixture is too thick. Serve hot in warm corn tortillas if desired. Garnish with remaining diced tomato, cilantro, green onions and sour cream if desired.

Yield: 10 servings
Calories (without garnishes): 185
Fat: 2g
Fiber: 6.3g

Legumes with Vegetables

Legumes with Vegetables

2 T. olive oil
1 cup onions, chopped
2 garlic cloves, crushed
1/2 cup bell pepper, chopped
1/2 cup carrots, chopped
1/2 cup celery, chopped
2 cups cooked garbanzo beans
1 cup cooked kidney beans
1 cup cooked black beans
3 cups cooked lentils
5 medium tomatoes, chopped
1 cup water
1/2 tsp. garlic powder

In a large pot, add olive oil and sauté the onions, garlic, bell pepper, carrots, and celery until tender (about 15 minutes). Add the remaining ingredients and bring the mixture to a low boil. Cover the pot and reduce heat to low. Cook for at least 30 minutes or until the mixture is thick.

Yield: 8 servings
Calories: 203
Fat: 4g
Fiber: 8g

Horseradish Mashed Potatoes

Horseradish Mashed Potatoes

3 pounds Russet potatoes, peeled and quartered
1/2 C. buttermilk
1/4 tsp. salt
1 T. horseradish

Boil the potatoes until very soft, about 20 minutes. Drain, cover with a clean dish towel and leave on the stove with the heat off for 5 minutes or until thoroughly dried out and floury on top. Mash and stir in the buttermilk, salt and horseradish.

Yield: 8 servings
Calories: 74
Fat: 0g
Fiber: 1g

Quick Ham and Cheese Drop Biscuits

Quick Ham and Cheese Drop Biscuits

1 1/2 C. Ham (About 1/2 lb.) 96% Fat-Free, diced
2 C. All Purpose Flour
2 tsp. Baking Powder
1 C. (4 oz.) reduced fat sharp Cheddar Cheese, shredded
1 C. 1% Low-Fat Milk
Dash of Ground Red Pepper

Preheat oven to 400° F. Coat a medium-size non-stick skillet with cooking spray; place over medium heat until hot. Add ham and sauté 3 minutes. In a bowl, combine ham, flour, cheese, baking powder and ground red pepper. Add milk. Stir just until dry ingredients are moistened. Drop batter by heaping T. onto a baking sheet coated with cooking spray. Bake at 400° F for 22 minutes.

Yield: 1 Dozen
Calories: 148
Fat: 5.5g
Fiber: .5g

Sweet Potato Hash

Sweet Potato Hash

1 1/2 lb. sweet potatoes, peeled and diced
1/3 C. water
1 1/2 tsp. olive oil
2 (1-oz.) links turkey breakfast sausage
1 1/4 C. chopped onion
3/4 tsp. salt, divided
1 1/2 T. maple syrup
1 T. water
1/4 tsp. black pepper
1/8 tsp. ground nutmeg

Place sweet potatoes and 1/3 C. water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm. Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 tsp. salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 tsp. salt, syrup, 1 T. water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Yield: 4 servings
Serving size: about 1 C.

Calories: 200
Fat: 3.6g
Fiber: 4.5g

Lemon-Basil Bowties

Lemon-Basil Bowties

1 T. olive oil
1 medium-size clove garlic, minced
1 (8-oz.) package medium-size bowties
1 T. fresh lemon juice
1 tsp. finely grated lemon zest
1/2 bunch basil (about 12 large leaves)
1/2 tsp. salt
1/4 tsp. freshly grated black pepper
1/2 C. freshly grated Parmesan

Bring large pot of salted water to a boil. Add bowties and cook according to package instructions. Stack 5 to 6 basil leaves at a time, roll them up tight and slice across the roll, spacing cuts 1/8-inch apart or less. Repeat with more leaves until quantity reaches firmly packed 1/2 C. Heat oil in a large skillet over low heat for 1 minute. Add garlic and sauté, stirring often, 1 minute. Remove from heat. Add well-drained bowties and toss well until coated with garlic-oil mixture. Add lemon juice and zest, basil, salt, and pepper, and toss until basil wilts. Divide pasta among 4 large heated plates, top each portion with 1 T. grated cheese and serve.

Yield: 4 servings
Calories: 305
Fat: 8g
Fiber: 1.6g

Herbed Vegetable Spiral Bread

Herbed Vegetable Spiral Bread

1/2 C. shredded part skim mozzarella cheese
1/2 C. canned Mexicorn, drained
1/4 C. grated Parmesan cheese
1/4 C. minced fresh parsley
2 garlic cloves, minced
1 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. ground cumin
1/4 tsp. salt
1/8 to 1/4 tsp. crushed red pepper flakes, optional
1 loaf (1 lb.) frozen bread dough, thawed
1T. cornmeal
1 egg, lightly beaten

In a bowl, combine the mozzarella, corn, Parmesan, parsley, garlic and seasonings; set aside. In a lightly floured surface, roll dough into a 16 x 12 inch rectangle. Spread cheese mixture over dough to within 3/4 inch of edges. Roll up jelly-roll style, starting with a long side; pinch seams and ends to seal. Sprinkle a large baking sheet with cornmeal. Place dough seam side down on baking sheet; tuck ends under. Cover and let rise in a warm place until doubled; about 35 minutes. Brush with egg. Bake at 350 for 35-40 minutes or until golden brown and bread sounds hollow when tapped. Cool for 20 minutes before slicing. Store leftovers in the refrigerator.

Yield: 16 slices
Calories: 107
Fat: 3g
Fiber: 1g

Black Bean Bow Tie Salad

Black Bean Bow Tie Salad

8 oz. uncooked bow tie pasta
2/3 C. reduced sodium boullion or veg. broth
3 garlic cloves, sliced
15 oz. can black beans, rinsed and drained, divided
3 T. lime juice
2 T. olive oil
1 T. tomato paste
1 1/2 tsp. dried oregano
3/4 tsp. salt
1 medium zucchini, thinly sliced
1 medium sweet red pepper, chopped
1 medium green pepper, chopped
1/3 C. chopped red onion.

Cook pasta and rinse. In saucepan, bring broth and garlic to boil, reduce heat and simmer until garlic is tender (5 min). Transfer to food processor and add 1/4 C. beans, lime juice, oil, tomato paste, oregano and salt. Blend well and add to cooled pasta, remaining beans and vegetables. Toss and serve.

Serving Size: 1 C.
Calories: 159
Fat: 4g
Fiber: 4g