Kristen's Recipes

1 C. sliced carrots
1 T. vegetable oil
1 C. sliced green onions
2 C. apples, cored, chopped
3 C. cooked brown rice
1/2 tsp. salt
1/2 C. seedless raisins
1 T. sesame seeds

In large skillet, cook carrots in oil about 5 minutes over medium heat. Add onions and apples. Cook 3-5 minutes longer. Stir in remaining ingredients. Cook until thoroughly heated.

1/4 cup finely diced Onion
2 T. finely diced Celery
2 T. finely diced Carrot
2 T. finely diced Red Bell Pepper
2 T. finely diced jalapeño Pepper
1/2 tsp. Salt (optional)
1/2 tsp. Cumin
1/8 tsp. Ground White Pepper
2 cups Chicken Stock
1 1/3 cups Couscous

Sauté the veggies in a 2 qt saucepan until starting to soften (use a little stock or water or cooking spray if necessary). Season them with salt, pepper, and cumin. Add the stock and bring to a boil. Add the couscous. Cover, remove from heat, and let stand for about 5 minutes. Fluff with a fork and serve.

1 C. wild rice
2 large Florida oranges
1/2 C. Florida orange juice
1/3 C. raisins
2 T. capers
1-1/2 T. olive oil
1 1/2 T., balsamic vinegar (or to taste)
salt and freshly ground black pepper
3 scallions, finely chopped
1/2 bunch flat leaf parsley, finely chopped (about 1/2 C.), plus 4 sprigs for garnish

Rinse the rice thoroughly in cold water in a strainer. Place it in a large saucepan with 3 quarts water. Bring the rice to a boll, then reduce the heat, and simmer the rice for 30 minutes, Remove the pan from the heat and let the rice stand until tender, about 30 minutes. Drain well in a colander and blot dry. Meanwhile, out the oranges into segments. Cut off the rind (both zest and white pith) to expose the flesh. Make V-shaped cuts to remove the individual segments from the membranes. Dice most of the segments, reserving a few whole for garnish. Soak the raisins in the orange juice in mixing bowl for 5 minutes. Whisk the capers, olive oil, vinegar, salt, and pepper into the orange juice-raisin mixture. Stir in the scallions, chopped parsley, rice, and diced orange segments. Correct the seasoning, adding salt or vinegar to taste, Mound the rice on a platter or plates and decorate with the reserved whole orange segments and parsley sprigs.

2 C. fresh light tortellini pasta
1 bag (16 oz.) BIRDS EYE frozen Farm Fresh Mixtures Broccoli, Corn & Red Peppers
1 T. olive oil
1 tsp. Salt
1 tsp. lemon juice
1/2 C. fresh or canned diced tomatoes

In large saucepan, cook tortellini according to package directions; drain and return to saucepan. Cook vegetables according to package directions; drain and add to tortellini. In small bowl, combine oil, salt and lemon juice. Stir in tomatoes. Stir tomato mixture into pasta and vegetables; cook over medium heat 5 minutes or until heated through.

2 T. olive oil
1/4 C. diced carrot
1/4 C. diced celery
1/4 C. diced pepper
2 C. chicken stock or vegetarian stock
1/2 C. couscous

Heat medium stockpot, add olive oil and sauté carrots, celery and red pepper until translucent. Add chicken stock or vegetarian stock. Bring to a boil, add couscous and lower heat to a simmer, and cook for 5 to 7 minutes.

3 cups Pinto Beans, cooked
2 1/2 cups Brown Rice, cooked
1 cup Cottage Cheese
6 oz. Tomato Paste
1 or 2 T. Olive Oil
1/4 cup Onion, chopped
2 cloves Garlic, minced
1 cup Milk
1/4 cup Wheat Germ
1 tsp. Soy Sauce
1/2 tsp. Nutmeg
1/2 tsp. Basil
1 T. Fresh Parsley, chopped
1/4 cup Sesame Seeds

Either use canned pinto beans or prepare three cups of cooked beans from a package of dry red beans, making sure to prepare as directed on the package. At the same time, prepare brown rice as directed on the package. Preheat the oven to 350-F degrees. Combine the beans, rice, cottage cheese, and tomato paste in a 2-quart casserole dish. In a small skillet over medium heat, sauté the onion and garlic in warmed olive oil. Add the cooled mixture to the casserole and blend. Add milk, wheat germ, soy sauce, nutmeg, basil, and parsley to the baking dish and thoroughly combine all the ingredients. Sprinkle the sesame seeds over the top of the bean mixture. Bake for about 40 minutes, until bubbly; let set to cool for 5 minutes prior to serving.

2 T. olive oil
4 rosemary sprigs (or basil)
2 3/4 C. all-purpose flour
1 package dry yeast (about 2 1/4 tsp.)
1 C. plus 2 T. very warm water (120° to 130°)
2 tsp. chopped fresh or 1/2 tsp. dried rosemary
1 tsp. salt, divided
Cooking spray
3/4 C. Oven-Dried Tomatoes, halved lengthwise
1 C. (4 oz.) fontina cheese, diced (or provolone)

Place oil and rosemary sprigs in a small bowl; microwave on high for 30 seconds. Let stand 15 minutes. Gently squeeze oil from rosemary; discard sprigs. Lightly spoon flour into dry measuring C.; level with a knife. Combine 1/2 C. flour and yeast in a large bowl, stirring with a whisk. Add 1/2 C. warm water; let stand 20 minutes. Add rosemary oil, 2 C. flour, 1/2 C. plus 2 T. warm water, chopped rosemary, and 3/4 tsp. salt; stir until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining flour, 1 tsp. at a time, to prevent dough from sticking to hands (dough will feel tacky). 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, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down; form into a ball. Place directly on baking sheet. Let rest 5 minutes. Preheat over to 500°. Roll dough into a 12-inch circle. Arrange tomatoes on top of flatbread, leaving a 1/2-inch border. Sprinkle with cheese; gently press toppings into dough. Sprinkle with 1/4 tsp. salt. Bake at 500° for 10 minutes or until golden brown.

Yield: 12 servings
Calories: 162
Fat: 4.5g
Fiber: 1.4g

1 Loaf sourdough bread, cut into 1/2 inch cubes
1 lb. Mushrooms, rinsed
1 T. Butter or margarine
2 Onions (about 3/4 lb. total), peeled and chopped
1 C. Chopped celery
2 T. Minced garlic
About 2 C. fat-skimmed chicken broth
2 jars Marinated artichoke hearts, drained
1/2 C. Grated Parmesan Cheese
1 1/2 tsp. Poultry Seasoning
1 1/2 T. minced Fresh Rosemary leaves or 3/4 tsp. Crumbled Dried Rosemary
Salt and Pepper
1 Large Egg

Spread bread cubes in a single layer in 2 pans. bake in 350 degree oven until toast golden brown, Turn cubes occasionally. After 15 minutes, switch pan positions. Trim and slice mushrooms In a 10-12 inch frying pan over high heat, combine butter, mushrooms, onions, celery and garlic. Stir often until vegetables are lightly browned. Pour into bowl. Add a little chicken broth to pan and scrape browned bits free. Pour 2 C. broth into bowl and add toasted bread, artichokes, cheese, poultry seasoning and rosemary; mix well. Add salt and pepper to taste. Make a well in dressing and add egg. Beat with a fork to blend, then mix egg with dressing. Spoon into shallow 3-quart casserole. For moist dressing cover with foil. Bake in a 325 degree oven until hot or lightly browned, about 50 minutes.

2 lb. fresh plum tomatoes, peeled, seeded and coarsely chopped
1 C. coarsely chopped fresh basil leaves
3 T. sherry vinegar
1 3-1/4 oz jar capers, drained and rinsed
salt and pepper to taste
1 lb. capellini or angel hair pasta
1/4 to 1/2 C. olive oil (preferably extra-virgin)

Combine tomatoes and basil. Marinate at room temperature 1 to 2 hours or overnight in refrigerator. Blend vinegar, capers, salt and pepper into tomato mixture. Bring large amount of salted water to rapid boil. Add pasta and cook until just tender but still firm to bite; drain well. Transfer to platter. Add enough oil to coat. Mix in tomato sauce. Let stand 5 minutes before serving.

4 Medium Baking Potatoes, peeled and cut into 1” cubes
1 T. Olive Oil
1 Onion, chopped
1 T. Curry Powder

In saucepan bring water to a boil, and cook potatoes at a boil until fork tender, about 15 minutes. Sauté onions in olive oil until they soften. Stir in curry powder and cook one minute longer. Drain potatoes and add to skillet and cook, stirring, for about one minutes until potatoes are coated and all is warm.

2 1/2 tsp active dry yeast
1/4 C. water
1/2 C. flour
1 T. flour
1/2 C. water
2 C. water
1 T. extra virgin olive oil
3 C. flour
3 C. whole wheat flour
2 tsp. salt
2 C. black oil-cured olives, pitted and chopped coarsely

Dissolve the yeast in 1/4 C. water and allow it to stand for approximately 5-10 minutes. Add 1/2 C. unbleached all-purpose flour and mix until the flour is absorbed. Sprinkle the remaining T. of flour over the starter, cover it with a cotton towel, and allow it to remain at room temperature until double in size (approximately 1 hour). (An indication that the starter has doubled in size is the disappearance of the T. of flour or the formation of large cracks on the surface of the starter). Cover the starter with 1/2 C. water to soften it. Add the remaining water (2 C.) and the extra-virgin olive oil (1 T.) to the softened starter, mixing well. Gradually add the unbleached all-purpose and whole wheat flours (3 C. each). Continue to mix until the dough begins to hold together. Knead the dough to a soft consistency. Add the salt (2 tsp.) and the coarsely chopped olives and continue to knead until the dough is smooth and elastic. Place the dough in a lightly oiled bowl. Allow it to rise until it is at least double in size (approximately 1 – 2 hours). Gently turn the risen dough onto a flour dusted work surface. Divide the dough into two equal pieces and allow them to rest for 10 minutes. Dust a piece of canvas (untreated, 100% cotton), or a proofing board (lumber core plywood) with flour. C. your hands beneath one portion of dough and gently fold sections of it toward the center as you roll it on the work surface until it is round. Turn the dough over, gently roll it on the work surface, and place it on the canvas or board. Repeat with the second portion. Cover the dough with a cotton towel. Allow it to rise until it is nearly double (approximately 45 minutes). As the dough is rising, place a baking stone in the oven and set the temperature to 450 F. Allow the oven to heat for 30 minutes. Ease your hands beneath the dough and transfer each portion to a lightly floured sheet of parchment paper. Slide a bakers peel beneath the parchment paper. Slide the parchment paper from the peel onto the baking stone. Quickly spray the oven walls using a plastic spray bottle filled with cold water. Spray again in 3 additional intervals within the first 15 minutes. Lower the oven temperature to 425 F. Allow the dough to bake until it is deep brown in color (approximately 30 more minutes). After 15 – 20 minutes, check the oven to be certain that the dough is not browning too quickly. If this is the case, cover the loaf with aluminum foil. Remove the bread from the oven and allow it to cool on a rack. Note: This bread may also be baked in a 10-inch springform pan. Lightly oil the springform pan. After shaping the dough, place it in the pan and cover it with a cotton towel. Let the dough rise until nearly double (45 minutes ? – 1 hour). When the dough has nearly doubled in size, remove the cloth and place the springform pan in the oven. Spray the oven walls in the intervals indicated above, and allow the dough to bake until it is deep brown in color. Remove the springform pan from the oven, allow it to cool for 5 minutes, then open the pan and remove the bread. Allow the bread to cool on a rack.

1/2 lb. turnips, peeled and cubed
2 sweet potatoes, peeled and cubed
1 tsp. minced fresh ginger root
1 T. reduced fat margarine
1 pkg. Artificial Sweetener
2 tsp. orange zest

In a medium saucepan over medium high heat, cover the turnips and sweet potatoes with enough water to cover. Bring to a boil and cook until soft, about 15 to 20 minutes. Drain; transfer to a food processor and puree. In a saucepan over medium heat, combine the ginger, margarine, sugar, and orange peel. Allow margarine to melt and mix ingredients together well. Add the puree and swirl together. Serve warm.

1 garlic clove, halved
Butter-flavored cooking spray
6 medium peeled red potatoes, cut into 1/8-inch-thick slices
2 T. margarine, melted
1/2 tsp. salt
1/8 tsp. pepper
1/2 cup (2 oz.) shredded Gruyere cheese
1 cup skim milk

This recipe is versatile in every way: use cheddar, Swiss, or provolone cheese, russet potatoes in place of red, and whatever kind of milk you have on hand. Pair it with roasted chicken or pork. Preheat oven to 425. Rub an 11 x 7-inch baking dish with cut sides of garlic halves; discard garlic. Coat dish with cooking spray. Arrange half of potato slices in dish; drizzle with 1 T. margarine. Sprinkle with 1/4 tsp. salt and half of pepper; top with 1/4 cup cheese. Repeat layers with remaining ingredients. Bring milk to a boil over low heat in a small saucepan; pour over potato mixture. Bake, uncovered, at 425&176; for 40 minutes or until potatoes are tender.

Yield: 7 servings
Serving size: 1 cup

Calories: 228
Fat: 6.7 g
Fiber: 3.2 g

4 C. Whole Wheat Flour
2 C. All Purpose Flour
1 tsp. Baking Soda
1/2 tsp. Sugar
1 C. Skim Milk
1 tsp. Lemon Juice

Mix milk and lemon. Combine dry ingredients. Add milk and lemon mixture (buttermilk may be used instead). On floured board knead dough for no more than a minute. Shape dough into a circle with a height of about two inches. Place on lightly oiled baking sheet. With (sharp) floured knife, cut an X nearly halfway through the dough. Bake about 40 minutes in 400F degrees degree oven. Dough should sound hollow when tapped with knuckles or handle of spoon. Place loaf on wire rack and let rest at least an hour before slicing.

4 whole heads Garlic
2 tsp. Olive Oil
2 1/3 C. minced Shallots (about 15 medium)
2 T. Balsamic Vinegar
2 1/2 C. 2% milk
2 T. Flour
2 T. chopped Thyme
Pepper
2 lb. Yukon Gold Potatoes, sliced thin
1/2 C. grated Pecorino Romano Cheese

Preheat oven to 350. Remove white papery skins from outside garlic heads, but do not separate or peel cloves. Wrap each head separately in foil and bake at 350 for 1 hour; allow to cool 10 minutes. Separate cloves and squeeze to extract pulp (you should have about 1/4 C.) and discard skins. Turn oven up to 375. Heat oil in a large nonstick skillet over medium-high heat. Add shallots, sauté 3 minutes or until softened. Stir in vinegar and cook until liquid is almost evaporated, about a minute. Remove from heat. Place garlic, milk, flour, thyme and pepper in a food processor and blend until smooth. Arrange 1/3 of potatoes in a 13×9” dish coating with cooking spray. Spread half the shallots over the potatoes; repeat with remaining potatoes and shallots, ending with potatoes. Pour milk mixture evenly over potatoes. Cover with foil and bake for 30 minutes. Uncover and bake an additional 30 minutes. Sprinkle with cheese and bake 15 minutes, or until cheese is golden. Allow to stand 10 minutes before serving.

Serving Size: 1 C.

Calories: 163
Fat: 4.7g
Fiber: 3.5g

1 T. butter
1 C. orzo
1 1/4 C. fat-free, less-sodium chicken broth
1 1/4 C. water
1/4 C. (1 oz.) grated fresh Parmesan cheese
2 T. chopped fresh basil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
4 tsp. pine nuts, toasted

Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water; bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat; stir in cheese, basil, salt, and pepper. Sprinkle with the pine nuts. Serve immediately.

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

Calories: 236
Fat: 6.4g
Fiber: 1.7g

1/2 tsp. dry yeast
1/2 tsp. sugar
3/4 C. warm water (100 to 110 degrees)
2-1/4 C. all-purpose flour, divided
1 tsp. kosher or sea salt, divided
Cooking spray
1-1/2 tsp. olive oil
6 C. thinly sliced onion
2 T. half-and-half
1-1/2 T. chopped fresh thyme, divided
1/4 tsp. black pepper

Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Lightly spoon flour into dry measuring C., and level with a knife. Stir in 2 C. flour and 1/2 tsp. salt until smooth. Turn dough out onto a floured surface. Knead until smooth and elastic (about 5 minutes), and add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If an indentation remains, the dough has risen enough.) Punch the dough down; cover and let rest for 5 minutes. Roll the dough into a 12-inch circle on a floured surface. Fit dough into a 10-inch round removable-bottom tart pan. Press dough against bottom and sides of pan. Preheat oven to 425 degrees. Heat oil a large nonstick skillet over medium heat. Add the onion; cover and cook 20 minutes or until golden brown, stirring frequently. Remove from heat; stir in 1/2 tsp. salt, half-and-half, and 1 T. thyme. Spread mixture over dough in pan. Bake at 425 degrees for 25 minutes or until crust is golden brown. Sprinkle with 1-1/2 tsp. thyme and pepper. Let stand 5 minutes. Cut into 6 wedges.

Yield: 6 servings

Calories: 238
Fat: 2.7g
Fiber: 3.7g

1 T. slivered almonds, toasted
2 garlic cloves
1 C. basil leaves
1 C. parsley sprigs
2 T. fat-free, less-sodium chicken broth
2 T. (1/2 ounce) finely grated fresh Romano cheese
2 T. lemon juice
4 tsp. olive oil, divided
1/2 tsp. salt
Cooking spray
6 C. (1/8-inch-thick) sliced red potatoes (about 2 pounds), divided
2 T. (1/2 ounce) finely grated fresh Romano cheese, divided
1/2 C. fat-free, less-sodium chicken broth

Preheat oven to 425 degrees. Drop the almonds and garlic through food chute with food processor on, and process until minced. Add basil and parsley; process until finely chopped. Add 2 T. broth, 2 T. cheese, lemon juice, 2 tsp. oil, and salt; process until smooth. Spread 2 tsp. oil in an 11 x 7-inch baking dish coated with cooking spray. Arrange 2 C. potatoes in bottom of baking dish; spread 3 T. basil mixture over potatoes, and sprinkle with 2 tsp. cheese. Repeat the procedure with 2 C. potatoes, 3 T. basil mixture, and 2 tsp. cheese. Top with 2 C. potatoes. Microwave 1/2 C. broth at high 1-1/2 minutes or until very hot. Pour over potatoes; spread remaining basil mixture over potatoes. Cover with foil; bake at 425 degrees for 45 minutes. Uncover; sprinkle with 2 tsp. cheese, and bake an additional 15 minutes or until tender.

Yield: 6 servings
Serving size: 3/4 C.

Calories: 175
Fat: 5.3 g
Fiber: 3.3 g

4 C. shredded peeled baking potato (about 1 1/4 lb.)
1/4 C. thinly sliced green onions
1/4 C. chopped green bell pepper
2 T. cornstarch
1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp. onion powder
Cooking spray

Preheat oven to 475°. Place potato in a large bowl, and cover with cold water. Let stand 5 minutes. Drain and rinse potato. Dry thoroughly in a salad spinner, or pat dry with paper towels. Combine potato, onions, and bell pepper in bowl. Add the cornstarch, salt, black pepper, and onion powder; toss well to coat. Line a baking sheet with nonstick aluminum foil; coat thoroughly with cooking spray. Place a 3-inch biscuit cutter on prepared baking sheet. Fill biscuit cutter with 1/2 C. potato mixture (do not pack). Carefully remove cutter, leaving potato patties intact. Repeat the procedure with remaining potato mixture. Coat tops of potato patties with cooking spray. Bake at 475° for 20 minutes. Turn and bake for an additional 15 minutes or until golden brown.

Yield: 8 servings
Serving size: 1 hash brown

Calories: 97
Fat: 0.7g
Fiber: 1.7g

2 tsp. olive oil
1-1/2 cups chopped onion
4 garlic cloves, minced
5 cups hot cooked rice
1/3 cup chopped fresh basil
1/3 cup pine nuts, toasted
1/2 tsp. salt
1/4 tsp. pepper
Basil sprig (optional)

Heat olive oil in a large nonstick skillet over medium heat. Add onion and garlic, and sauté 3 minutes or until tender. Combine onion mixture, rice, and remaining ingredients in a bowl; toss well. Garnish with a basil sprig, if desired.

Yield: 6 servings
Serving size: 1 cup

Calories: 289
Fat: 9.3 g
FIber: 2.2 g

1 Vidalia or other sweet onion, cut into 1/4-inch slices
2 cups 2 percent reduced-fat milk
1/2 tsp. salt
1/2 tsp. dried thyme
1/8 tsp. freshly ground black pepper
2 large eggs, lightly beaten
8 cups cubed French bread (about 8 oz.)
3/4 cup (3 oz.) shredded Gruyere or Swiss cheese, divided
Cooking spray

Preheat oven to 425 degrees. Heat a large nonstick skillet over medium-high heat. Add onion slices (keep slices intact); cook 3 minutes on each side or until browned. Combine milk, salt, thyme, pepper, and eggs in a large bowl, stirring with a whisk. Add the bread cubes and 1/2 cup cheese; toss mixture well. Place the bread mixture in an 8-inch square baking dish coated with cooking spray. Arrange onion slices on top of bread mixture. Sprinkle with 1/4 cup cheese. Bake at 425 degrees 25 minutes or until set and golden.

Yield: 4 servings
Serving size: about 1 1/2 cups

Calories: 364
Fat: 12.2g
Fiber: 3.4g

8oz. Wide Egg Noodles
2 tsp. Olive Oil
1 Onion, finely chopped
8oz. sliced Mushrooms
3 lg. Eggs
1/2 C. Cottage Cheese
1 T. sherry
1/2 tsp. Thyme
1/2 C. chopped Walnuts

Preheat oven to 375 degrees and prepare a 9 x 13 baking dish with cooking spray. Cook the noodles according to package directions. Drain and place in a bowl and keep warm. Heat the oil in a large non-stick skillet; add the onion and mushrooms. Sauté until the onion is tender and the mushrooms have released and reabsorbed their juices, about 8 minutes; remove from heat and set aside. Combine eggs, cottage cheese, sherry, and thyme in food processor and pulse until smooth. Add both onion and egg mixture to the noodles and toss. Spread in the baking dish, sprinkle evenly with walnuts, and cover with foil. Bake for 15 minutes, remove the foil, and bake until the noodles are lightly browned around the edges, about 15 minutes more.

Serving Size: 1 1/2 C.

Calories: 276
Fat: 12g
Fiber: 2g

1 C. low fat buttermilk
3/4 C. corn meal
1/4 C. flour
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. baking powder
1 tsp. sugar
1/4 C. egg substitute

Blend or mix well. Pour in a number 5 skillet that has been sprayed with vegetable oil spray and heated (very hot). Bake at 400° for 20 minutes. 8 servings, 79 calories, 1g fat, 1g fiber

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

Yield: 6 servings
Serving size: 1 cup

Calories: 161
Fat: 3.2 g
Fiber: 1.2 g

2 tsp. olive oil
1/2 C. chopped onion
3 garlic cloves, minced
1 C. minced seeded plum tomato
1-1/2 C. cubed peeled baking potato
1 C. (1-inch) pieces red bell pepper
1 C. (1-inch) pieces yellow bell pepper
1 C. (1-inch) pieces orange bell pepper
1/4 tsp. salt
1/4 tsp. black pepper
1 (10-1/2-ounce) can low-salt chicken broth
1/3 C. coarsely chopped fresh basil
1/4 C. sliced pimento-stuffed olives

Heat oil in a medium saucepan over medium-high heat. Add onion; sauté 10 minutes. Add garlic, and sauté 1 minute. Add tomato, and cook 5 minutes, stirring frequently. Add potato, bell peppers, salt, black pepper, and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally. Remove from heat; stir in basil and olives. Let stand, covered, 20 minutes.

YIELD: 5 servings
Serving size: 1 C.

Calories: 105
Fat: 3.3 g
Fiber: 3.2 g

12 oz. uncooked macaroni, elbow-type
1/2 C. fat-free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat shredded chedder cheese
1 T. dijon mustard
1/4 tsp. table salt
1/4 tsp. black pepper
1/8 tsp. ground nutmeg
2 T. dried bread crumbs
2 T. grated parmesan cheese

Preheat oven to 350F. Cook pasta according to package directions without added fat or salt. Drain, and transfer to a large bowl. While pasta is still hot, stir in sour cream. Set aside. Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes. Remove from heat and stir in mustard, salt, pepper and nutmeg. Add cheese mixture to pasta, and mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs and parmesan cheese. Sprinkle over pasta. Bake until top is golden. About 30 minutes.

3-1/4 C. all-purpose flour, divided
1-1/2 tsp. salt
1 C. cold water
2 tsp. dark sesame oil
3/4 C. chopped green onions
8 tsp. peanut oil, divided

Lightly spoon flour into dry measuring C.; level with a knife. Combine 3 C. flour and salt in a small bowl. Add water; stir until soft dough forms. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 6 minutes); add enough of the remaining flour, 1 T. at a time, to prevent the dough from sticking to hands. Place dough in a large bowl, and cover with a damp towel. Let stand 25 minutes. Roll the dough into a 20 x 15-inch ectangle. Brush sesame oil over dough, and sprinkle with onions. Roll up dough lengthwise. Cut the dough roll crosswise into 8 pieces. Roll each dough portion, cut side up, into a 6-inch circle on a lightly floured surface. Heat 1 tsp. peanut oil in a large nonstick skillet over medium heat. Add 1 pancake; cook 2 minutes on each side. Repeat the procedure with the remaining pancakes.

Yield: 8 servings
Serving size: 1 pancake

Calories: 238
Fat: 6.1 g
Fiber: 1.8 g

3 cups fresh corn kernels (about 6 ears), divided
2 cups 2% reduced-fat milk
1/2 tsp. salt
1/4 tsp. black pepper
4 large eggs, lightly beaten
Cooking spray
Fresh chives (optional)

Preheat oven to 350 degrees. Bring 2 cups corn and milk to a simmer in a large saucepan over medium heat; cook 20 minutes, and cool. Pour corn mixture into a blender or food processor; process until smooth. Strain mixture through a sieve over a large bowl. Discard solids. Add salt, pepper, and eggs to corn mixture; stir well with a whisk. Divide remaining 1 cup corn evenly among 6 (6-ounce) ramekins generously coated with cooking spray, and top each with 1/3 cup corn mixture. Place the ramekins in a 13 x 9 — inch baking pan, and add hot water to pan to a depth of 1 inch. Bake at 350 degrees for 30 minutes or until the center barely moves when the ramekin is touched. Remove the ramekins from pan, and cool for 5 minutes on a wire rack. Invert custards. Garnish with fresh chives, if desired.

Yield: 6 servings
Serving size: 1 custard

Calories: 181
Fat: 6.1g
Fiber: 1g