Kristen's Recipes

2 carrots, peeled
1 T. vegetable oil, divided
2 tsp. grated peeled fresh ginger
3 garlic cloves, minced
1 C. fat-free, less-sodium chicken broth
1/2 C. natural-style peanut butter
1/4 C. low-sodium soy sauce
3 T. rice or white wine vinegar
1 tsp. chili garlic sauce
1/4 tsp. salt
Cooking spray
2 C. red bell pepper strips
1 lb. snow peas, trimmed
8 C. hot cooked linguine (about 1 lb. uncooked pasta)
1/2 C. chopped fresh cilantro

Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside. Heat 1 tsp. oil in a small saucepan over medium heat. Add the ginger and minced garlic; sauté 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm. Heat 2 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; sauté 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.

Yield: 8 servings
Calories: 296
Fat: 8.8g
Fiber: 3.4g

4 large sweet potatoes
4 T. butter
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 tsp. nutmeg
1 tsp. cloves
1 tsp. cinnamon
1 pinch salt
4 large egg whites
2 T. sugar
2 oranges cut in thin slices

Preheat oven to 350°F. In a large pot, cover the sweet potatoes with water and bring to a boil. Boil until tender. Drain and peel the potatoes and place in a large mixing bowl. Mash well. Add the butter, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon and salt. Beat well with a mixer. Spoon mixture into a buttered, ovenproof gratin dish. Bake until the potatoes are hot, about 25 minutes. While the soufflé is cooking, make the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form. During the last five minutes of cooking the soufflé, top with the meringue mixture. Return to oven and remove when the meringue is lightly browned. Garnish with the sliced oranges.

Yield: 10 servings
Calories: 224
Fat: 6g
Fiber: 3g

1 slice day-old hearty White Bread, torn
2 T. Olive Oil, divided
6 cloves Garlic, minced
80z. uncooked Linguine
1/4 C. chopped Parsley
2 tsp. Lemon Juice
1/2 tsp. Salt
1/4 tsp. Pepper

Preheat oven to 250 degrees. Place bread in food processor, pulse 10 times or until coarse crumbs measure 2/3 C.. Place breakdcrumbs on a baking sheet and bake at 250 for 30 minutes or until dry. Heat 1 1/2 T. olive oil in a large nonstick skillet over medium heat. Add garlic and cook 30 seconds, stirring constantly. Remove from heat; let stand 5 minutes. Return pan to heat, stir in breadcrumbs and cook six minutes or until lightly browned, stirring frequently. Cook pasta according to package directions, omitting salt and fat; drain. Place pasta in a large bowl. Add 1 1/2 tsp. Oil, breadcrumbs, parsley, lemon juice, salt and pepper; toss gently to combine. Serve immediately.

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

Calories: 297
Fat: 7.9g
Fiber: 2.6g

4 slices crusty Italian bread, cut 1/2 inch (1.25 cm) thick
olive oil cooking spray
2 garlic cloves, peeled and cut in half
freshly ground pepper
chopped fresh basil and oregano

Toast or grill the bread slices until lightly browned on both sides. Remove from heat and lightly coat with cooking spray. Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm.

Yield: 4 servings
Calories: 77
Fat: 1g
Fiber: 1g

5 C. Water
1 1/2 tsp. Salt
1/8 tsp. Saffron Threads
6 whole Cloves
3 C. white Basmati Rice

Bring first 4 ingredients to a boil in a large sauté pan; add rice. Cover, reduce heat and simmer 15 minutes. Remove from heat; cover and let stand 5 minutes. Discard cloves.

Yield: 10 servings
Serving Size: 1 C.

Calories: 216
Fat: 0g
Fiber: 1.6g

3 1/2 pounds sweet potatoes (4 large)
1/2 cup orange marmalade or apricot preserves
1/4 cup brown sugar, or to taste
1/2 cup orange juice
2 tsp. almond extract
3 egg whites
2 T. almond slivers, toasted lightly
Non-stick cooking spray

Cook sweet potatoes until tender (15-20 minutes in a microwave, 1 hour in a preheated 450-degree oven, or boiled for 25 minutes). Cool and peel. In a large bowl, mash. Add marmalade, sugar, orange juice and almond extract; beat with mixer until smooth. In a separate bowl, beat egg whites to stiff peaks. Fold into potato mixture. Coat a 6-cup casserole with non-stick spray. Add mixture, sprinkle with almonds. Bake at 350 degrees until puffy and set, about 40 minutes.

Yield: 6 servings
Calories: 340
Fat: 3g
Fiber: 6g

16 oz. frozen potato gnocci
2 tsp. olive oil
3 garlic cloves; minced
10 oz. bagged fresh spinach, stemmed and chopped
28 oz. canned diced tomatoes
1/2 tsp. dried oregano
1/4 tsp. dried basil
1/4 C. chopped fresh flat-leaf parsley
1/2 tsp. salt; or to taste
1/4 tsp. freshly ground pepper
1 freshly grated parmesan cheese; (optional)

Bring large pot of lightly salted water to a boil. Add gnocchi, stirring to prevent sticking, and cook until tender, about 15 minutes. Meanwhile, in large saucepan, heat oil over low heat. Add garlic and cook, stirring often, until golden, 1 minute. Stir in spinach, tomatoes, oregano and basil. Increase heat to medium and bring to a simmer. Cook until heated through, stirring occasionally, about 5 minutes. Drain gnocchi well, then stir into tomato mixture along with parsley. Season with salt and pepper. Serve in shallow bowls, sprinkled with Parmesan if desired.

Yield: 4 servings
Calories: 244
Fat: 4g
Fiber: 5g

8 C. peeled, cubed Kabocha (or butternut) Squash (about 3 lb.)
Cooking Spray
2 tsp. Butter
2 C. thinly sliced Leek (about 2 large)
1 tsp. Salt
3 1/2 C. lowfat 1% Milk
1/3 C. Flour
1 C. (4oz) Gruyere Cheese
1/4 tsp. Pepper
1/4 tsp. Nutmeg
2 slices White Bread
2 tsp. fresh chopped Parsley
1 clove Garlic, minced

Preheat oven to 400 degrees. Arrange squash in a single layer on a baking sheet coating with cooking spray. Bake for 25 minutes or until the squash is tender. Melt butter in a large nonstick skillet over medium heat. Add leek and salt and cook 4 minutes or until tender, stirring frequently. Combine milk and flour, stirring well with a whisk. Add milk mixture to pan and bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat, add cheese, pepper and nutmeg; stir until cheese melts. Gently stir in squash. Spoon mixture into a 2 quart baking dish that has been sprayed with cooking spray. Place bread in food processor, pulse 10 times until coarse crumbs measure 1 1/4 cups. Add parsley and garlic; pulse twice to combine. Sprinkle it evenly over the squash. Bake at 400 degrees for 20 minutes ot until golden brown.

Yield: 8 servings
Serving Size: 1 cup

Calories: 222
Fat: 7.2g
Fiber: 4.8g

3 T. Balsamic Vinegar
1 T. Brown Sugar
2 tsp. chopped fresh Rosemary
2 lb. (2″ thick) slices Peeled Parsnip
1 lg. Red Onion, peeled and quartered
Cooking Spray
1 T. Olive Oil
1/2 tsp. Salt
1/4 tsp. Pepper

Combine first 5 ingredients in a large ziploc bag; seal and marinate in refrigerator 1 hour, turning twice. Remove parsnip and onion from bag, discarding marinade. Preheat oven to 500 degrees. Place parsnips and onion in shallow roasting pan coated with cooking spray. Drizzle with oil and toss to coat. Sprinkle with salt and pepper. Bake for 30 minutes or until parsnip is tender, stirring often.

Yield: 4 servings
Serving Size: 1 cup

Calories: 235
Fat: 4.2g
Fiber: 11.9g

1 T. unsalted Butter
3 C. (2″ long) julienne cut peeled Parsnips
1/4 C. packed dark Brown Sugar
2 T. Tomato Juice
1/4 tsp. Salt
1/8 tsp. Pepper

Melt butter in a large nonstick skillet over medium heat. Add parsnip and remaining ingredients; stir until well blended. Cover and cook 7 minutes or until tender, stirring occasionally.

Yield: 4 servings
Serving Size: 1/2 cup

Calories: 153
Fat: 3.1g
Fiber: 5g

4 C. 1% Milk
1 C. Water
1 1/4 tsp. Salt
1/4 tsp. Pepper
1 1/4 C. instant dry Polenta
1/3 C. (about 2 1/2 oz.) Marscapone Cheese
1/3 C. (about 1 1/2 oz.) grated Parmigiano-Reggiano Cheese

Combine first 4 ingredients in a medium saucepan over medium high heat. Bring to a boil and gradually add polenta, stirring constantly with a whisk. Cook 2 minutes or until thick, sitrring constantly. Remove from heat and stir in cheese. Serve immediately. If you are unable to serve immediately, keep warm by covering it and placing it over very low heat, stirring occasionally.

Yield: 8 servings
Serving Size: 2/3 cup

Calories: 206
Fat: 6.4g
Fiber: 2.5g

6 lb. Sweet Potatoes, peeled and cut into 1″ cubes
Cooking Spray
5 T. Honey, divided
4 T. unsalted Butter
3/4 tsp. Salt

Preheat oven to 375. Place potatoes in a single layer on 2 large baking pans caoted with cooking spray. Lightly spray potatoes with cooking spray and bake at 375 for 1 hour or until tender, stirring occasionally. Place potatoes, 1/4 C. honey, butter and salt in a large bowl and beat with a mixer at medium speed until smooth. Drizzle with remaining 1 T. hone.

Yield: 12 servings
Serving Size: 1/2 cup

Calories: 140
Fat: 3.9g
Fiber: 2.4g

5 C. (1″) cubed White Bread (about 7 slices)
5 C. (1″) Whole Wheat Bread
1 lb. turkey Italian Sausage
Cooking Spray
1 tsp. Vegetable Oil
3 C. finely chopped Onion
1 1/2 C. finely choped Celery
8oz. sliced Mushrooms (about 2 cups)
1 tsp. Thyme
1 tsp. Sage
1 tsp. Rosemary
1/2 tsp. majoram
1/2 tsp. pepper
1/3 C. fresh Parsley
1 1/2 C. turkey/chicken Stock

Preheat oven to 250 degrees. Place bread in a single layer on two baking sheets and bake at 250 for one hour or until dry. Set aside. Remove casings from sausage. Cook the sausage in a nonstick skillet coated with cooking spray over medium heat until browned, stirring to crumble. Place sausage in a large bowl. Heat oil in pan over medium heat. Add onion, celery and mushrooms. Cover and cook 10 minutes or until vegetables are tender, stirring occasionally. Remove from heat, stir inthyme, sage, rosemary, marjoram and pepper. Add the onion mixture, bread and parsley to the sausage; toss gently to combine. Add stock and stir until moist. Increase oven temperature to 350 degrees. Spoon the bread mixture into a 13 x 9 baking dish coated with cooking spray. Cover and bake at 350 for 15 minutes. Uncover and bake an additional 20 minutes, or until top is crusty.

Yield: 12 servings
Serving Size: 3/4 cup

Calories: 187
Fat: 5.9g
Fiber: 2.9g

Grits:
1 C. 1% lowfat Milk
1 (14oz) can Chicken Broth
3/4 C. uncooked quickcooking Grits
2 tsp. minced jalapeño Pepper
1/2 C. (2oz) shredded extra sharp Cheddar Cheese
Cooking Spray

Peppers:
3 medium Orange or Red Bell Peppers
2 tsp. EE Olive Oil
1 tsp. Balsamic Vinegar
1/2 tsp. ground Coriander
1/4 tsp. Salt

To prepare grits, bring the milk and broth to a boil in a medium saucepan. Stir in grits and jalapeño. Cover, reduce heat, and simmer 5 minutes, or until thick. Stir in the cheese and cook until cheese melts. Spread grits into a 9″ square baking pan coated with cooking spray, cover and refrigerate for 8 hours or until set. To prepare peppers, cut them in half lengthwise; discard seeds and membrane. Place pepper halves, skin sides up, on a foil lined baking sheet and flatten with hand. Broil 15 minutes or until blackened. Place in ziploc bag, seal and let stand 15 minutes. Peel and cut into 1″ strips. Combine peppers, oil, vinegar, coriander and salt; toss well. Invert grits onto a cutting board and cut grits into 4 squares. Cut each square diagonally into 2 triangles. Heat a large nonstick skillet coated with cooking spray over medium high heat. Add triangles and cook 4 minutes or until lightly browned on each side. Serve pepper mixture over grit cakes.

Yield: 4 servings
Serving Size: 2 Grit Cakes and 1/2 C. Pepper Mixture

Calories: 247
Fat: 8.2g
Fiber: 2.5g

4 C. (3/4″) diced peeled Sweet Potato (about 1 lb.)
2 C. (3/4″) diced Red Potato (about 8oz.)
2 T. Vegetable Oil
1 C. diced Canadian Bacon (about 8oz.)
1 C. chopped Green Bell Pepper
2/3 C. chopped Scallions
3/4 tsp. Salt
1/2 tsp. Celery Seed
1/2 tsp. Pepper
1/8 tsp. Nutmeg
1/4 C. Chicken Broth
1 T. Cider Vinegar

Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat and simmer 5 minutes and drain. Heat oil in a large nonstick skillet over medium heat. Add bacon and cook 4 minutes, stirring frequently. Add bell pepper and green onions, cook 2 minutes, stirring frequently. Add potatoes, salt, celery seed, pepper and nutmeg; cook 4 minutes, gently stirring occasionally. Stir n broth and vinegar. Toss gently until liquid is absorbed.

Yield: 6 servings
Serving Size: 1 C.

Calories: 207
Fat: 6.8g
Fiber: 3g

1/3 cup sun-dried tomatoes, packed without oil
2 tsp. olive oil
2 T. minced garlic
2 cups fat-free milk
3 large eggs
2/3 cup (about 2 1/2 oz.) shredded part-skim mozzarella cheese, divided
2 T. grated fresh Parmesan cheese, divided
2 T. chopped fresh or 2 tsp. dried basil
1/2 tsp. salt
1/2 tsp. black pepper
6 cups (1-inch) cubed Italian bread (about 8 oz.)
Cooking spray

Preheat oven to 350°. Place boiling water and tomatoes in a bowl. Cover and let stand 10 minutes or until tender. Drain well; finely chop. Heat oil in a small nonstick skillet over medium-low heat. Add garlic; cook for 1 minute, stirring constantly. Combine the milk and eggs in a bowl, stirring with a whisk. Stir in tomatoes, garlic, 1/2 cup mozzarella, 1 T. Parmesan, basil, salt, and pepper. Place bread in a shallow 1 1/2-quart casserole coated with cooking spray. Pour milk mixture over bread, gently stirring to coat. Let mixture stand 15 minutes. Sprinkle with remaining mozzarella and Parmesan. Bake at 350° for 45 minutes or until golden brown.

Yield: 8 servings
Calories: 178
Fat: 6.2g
Fiber: 1.2g

1 T. olive oil
1/2 C. minced fresh onion
1 garlic clove, minced
2 C. low-salt chicken broth
1/2 tsp. salt
1/2 tsp. white pepper
1 C. uncooked basmati rice
1/4 C. chopped chives
1/4 C. thinly sliced green onions
1 (8-oz.) package mushrooms, chopped

Heat oil in a medium saucepan over medium-high heat. Add onion and garlic, and sauté 2 minutes. Add broth, salt, and pepper. Bring to a boil; add rice. Cover, reduce heat, and simmer 35 minutes. Remove from heat; let stand 5 minutes. Stir in chives, green onions, and mushrooms.

Servings: 6
Calories 161
Fat 3.2g

1 T. corn oil margarine
4 medium shallots (3 oz.), thinly sliced (2/3 C.)
1 tsp. sugar
2 lb. russet potatoes, peeled and cut into 2-inch cubes (6 C.)
4 oz. non-fat cream cheese
1/2 C. non-fat sour cream
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
paprika

Preheat the oven to 400°F. Spray a 2-quart casserole with non-stick cooking spray and set aside. Melt the margarine in a skillet over medium heat. Add the shallots, stir to coat with the margarine, and then sprinkle with sugar. Cook until the shallots are golden, stirring occasionally, about 10 minutes. Set aside. Put the potatoes in a large saucepan, cover with water, and bring to a boil. Reduce the heat to low and simmer until tender, about 20 to 25 minutes. While the potatoes are cooking, beat together the cream cheese, sour cream, salt, and pepper. Stir in the cooked shallots. Drain the potatoes and mash with a potato masher or an electric mixer. Add the cream cheese mixture and beat until fluffy and smooth. Spread the potato mixture evenly in the prepared casserole and sprinkle lightly with paprika. Cover and bake in the preheated oven for 25 minutes. Remove the cover and continue to bake for 10 more minutes.

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

Calories: 130
Fat: 1g

1 package (1/4 oz.) active dry yeast
3/4 C. warm water (105°F to 115°F)
2-1/2 C. all-purpose flour
1/2 C. (2 oz.) shredded part-skim mozzarella cheese
1/4 C. (1 oz.) shredded Parmesan cheese
1/4 C. chopped red bell pepper
1 green onion with top, sliced
1 medium clove garlic, minced
1/2 tsp. dried basil leaves
1/2 tsp. dried oregano leaves
1/4 tsp. salt
1/4 tsp. red pepper flakes (optional)
1 T. olive oil

Preheat oven to 400°F. Spray 2 large nonstick baking sheets with nonstick cooking spray; set aside. Sprinkle yeast over warm water in small bowl; stir until yeast dissolves. Let stand 5 minutes or until bubbly. Meanwhile, place all remaining ingredients except oil in food processor; process a few seconds to combine. With food processor running, gradually add yeast mixture and oil. Process just until mixture forms a ball. (Add an additional 2 T. flour if dough is too sticky.) Transfer dough to lightly floured surface; knead 1 minute. Let dough rest 5 minutes. Roll out dough with lightly floured rolling pin to form 14X8-inch rectangle; cut dough crosswise into 1/2-inch-wide strips. Twist dough strips; place on prepared baking sheets. Bake 14 to 16 minutes or until lightly browned.

Yield: 14 servings
Calories 112
Fat: 2g
Fiber: 1g

2 C. flour
1/2 tsp. salt
1 1/2 tsp. yeast
1 tsp. honey
1 tsp. olive oil
2/3 C. hot water
6 sun-dried tomato halves, reconstituted according to package directions
1 T. skim milk
2 tsp. poppy seeds

Drain and chop sun dried tomatoes; set aside. Place the flour, salt and yeast in a food processor bowl. With processor running, add honey and olive oil, and gradually pour in the water. Stop adding water as soon as the dough starts to stick together. Process for another minute. Transfer dough to a lightly floured surface and knead 3 or 4 minutes, or until smooth and elastic. Knead in the chopped tomato pieces. Form dough into a ball and spray with nonstick cooking spray. Place in a bowl and let sit for 5 minutes. Preheat oven to 300*F. Divide dough into 16 pieces. Roll each piece into an 11 inch long stick. Place each stick on a baking pan which has been sprayed with nonstick cooking spray. Let rise for 15 minutes. Brush dough sticks with milk and sprinkle with poppy seeds. Bake for about 30 minutes, or until done and lightly golden brown. Place on a wire rack to cool.

Yield: 16 servings
Serving Size: 1 Breadstick

Calories: 67
Fat: 1g
Fiber: 1g

1 can (14 1/2 oz.) Fat Free Chicken Broth
Generous dash pepper
1 stalk celery, coarsely chopped (about 1/2 cup)
1 small onion, coarsely chopped (about 1/4 cup)
4 C. Pepperidge Farm Herb Seasoned Stuffing

In medium saucepan mix broth, pepper, celery and onion. Over high heat, heat to a boil. Reduce heat to low. Cover and cook 5 minutes or until vegetables are tender. Add stuffing. Mix lightly.

Yield: 5 servings
Serving Size: 1 C.

Calories: 187
Fat: 1g
Fiber: 3g

3/4 C. barley, divided
1/4 tsp. extra virgin olive oil
1/4 C. chopped yellow onion
1/2 tsp. minced fresh garlic
1 1/2 C. (about 2 oz.) seasonal assorted mushrooms (shiitake, oyster, portabello and chanterelles, etc.)
1 bay leaf
3 to 3 1/2 C. vegetable stock, heated
1/2 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1 T. shredded Parmesan Reggiano (optional)

Place 1 C. barley in a dry medium sauté pan and toast barley over a medium heat. Shake or stir the barley while toasting it. This will take about 3-5 minutes or until the barley is golden brown and has a roasted nut smell. Remove the barley from the pan to stop the cooking process and set aside. Heat a medium saucepot over high heat and add the olive oil to just coat the bottom of the pan. Add the onions and garlic. Cook until the onions have just softened about 2 minutes. Add the mushrooms and cook for an additional minute. Stir in the toasted barley, the regular barley and the bay leaf. Stir in 1/2 C. of the hot vegetable stock and reduce the heat to a simmer. Keep the remaining vegetable stock hot while preparing the risotto. Add 1/2 a C. of vegetable stock at a time to barley mixture. Stir continuously until the barley has absorbed all the liquid. Repeat process-cooking barley slowly until tender, about 20-30 minutes. Stir in the thyme, oregano, salt, pepper and optional cheese to season. Remove bay leaf and serve.

Yield: 5 servings
Serving Size: 1/2 C.

Calories: 130
Fat: 1g
Fiber: 6g

2 tsp. Butter
1 C. uncooked Brown & Wild Rice Blend
1 1/2 tsp. Salt
1 14oz. can Chicken Broth
1 Egg
1 Egg White
1/2 C. all-purpose Flour
1/2 tsp. Baking Powder
1 C. thinly sliced Green Onions
1/2 C. slivered Almonds, toasted
2 tsp. fresh Thyme leaves
1 tsp. fresh Lemon Juice
2 Bacon slices, cooked and crumbled

Melt butter in a large saucepan over medium-high heat. Add rice, cook 1 minute, stirring constantly. Add salt and broth, bring to a boil. Cover, reduce heat and simmer 40 minutes or until liquid is absorbed, and rice is tender. Drain any excess liquid. Cool slightly. Place egg and white in a large bowl, add flour and baking powder. stirring with a whisk. Add the rice, green onion and next 4 ingredients, stirring with a rubber spatula until well blended. Heat a large nonstick skillet coated with cooking spray over medium high heat. Spoon rice mixture into skillet in 1/4 C. mounds, 3 at a time, flattening slightly with spatula. Cook 2 minuts on each side or until golden brown and thoroughly heated. Repeat procedure with remaining rice mixture. Serve immediately.

Yield: 12 Servings
Serving Size: 1 cake

Calories: 128
Fat: 4.2g
Fiber: 1.6g