4 large potatoes
2 tsp. butter Buds (made into a liquid)
2 tsp. chili powder
Cut potatoes into strips. Arrange on a baking sheet that has been sprayed with nonstick spray. Dip each strip into liquid butter buds or brush with butter buds mixture on potato. Sprinkle chili powder on top. Bake at 425 degrees for 15-20 minutes or until golden brown. Turn, bake another 15-20 minutes or until tender.
Makes 4 servings
Serving size 1 cup
Calories: 73 calories
Fat: 0g
Fiber: 3g
1 can (28 oz) crushed tomatoes
1 shallot, thinly sliced
1 c chopped sweet green peppers
1/2 tsp olive oil
1/2 tsp red wine vinegar
1/2 tsp Italian herb seasoning
1/2 tsp black pepper
1 lb potato-filled pierogies, fresh or frozen
Combine all ingredients except pierogies in crockpot. Cover and cook on LOW for 5 to 9 hours or on HIGH for 3 1/2 to 5 hours. Add pierogies (If frozen, thaw before adding to sauce). Cover and cook for 1 hour.
Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g
12 Potato and cheddar cheese pierogies
Non-stick cooking spray
1/2 C. Red onion, chopped
2 cloves Garlic, minced
2 C. Canned black beans, drained
Black pepper to taste
1 T Ground cumin
1/2 C. Fresh cilantro leaves, chopped
Thaw frozen pierogies in boiling water for 5 minutes, uncovered. Drain and set aside. In skillet coated with cooking spray, cook onion and garlic until tender. In saucepan, warm beans, onion, garlic pepper and cumin. Arrange pierogies on a plate and top with black bean mixture. Sprinkle with chopped cilantro.
Yield: 4 servings
Calories: 311
Fat: 4g
Fiber: 8g
3 ½ C. all-purpose Flour
2 tsp. Salt
1 tsp. Instant Yeast
Scant 1 ½ C. Warm Water
1 T. Olive Oil
Combine flour, salt, and yeast in food processor; process 5 seconds. Slowly pour in water as machine is running. Process another 30 seconds until dough forms a shaggy ball. Transfer to large bowl; cover with plastic wrap and allow to rise 3 hours. Divide into 3 balls; let rise, covered, another 30 minutes. Sprinkle some flour on counter; flatten each ball into a 8 x 10 rectangle and fold short ends to middle, sealing seam. Spread towel on counter and lay loaves on towel, seam side down. Allow to rise another 1-2 hours. Preheat oven to 450. Score each loaf down the center with a sharp knife. Brush with olive oil and bake on lightly floured baking sheet for 25-35 minutes, until crust is golden brown.
1 package active dry yeast
1 Cup plus 2 T. warm water (110-115 degrees)
2 3/4 C. Flour – any kind
1 tsp salt
Dry herbs, your choice (I used parsely, rosemary and thyme) About 1 1/2 tsp dry each
Add yeast to warm water in a bowl. Let stand until foamy, about 5 minutes. Combine the flour, salt and herbs in a large mixing bowl. Make a “well” in the middle of the flour mix and pour the water/yeast mixture into the well. Stir until dough can be gathered into a ball. Knead dough until smooth. Place dough in a large, lightly oiled bowl. Cover with a damp towel (or plastic wrap) and place in a dry, draft-free place until dough has doubled in size, approximately 1 to 2 hours. PUnch down dough and place on a lightly floured surface. Divide dough into 12-18 equal pieces. Roll into circles. Heating a non-stick fry pan to medium high, quickly “dry fry” them 1 to 2 minutes on each side. (Dough will get bubbly, don’t turn the first side until you see bubbles form.) Let cool and store in an airtight container.
Sauté 1 onion in non-stick pan until dark golden brown. Add 2 cloves garlic, chopped. Cook until garlic is fragrant. Add 1 cup dried lentils, rinsed and picked over. Add 3 cups water or chicken stock. Cover and cook until lentils are tender, about 25mins. Add 1 large can tomatoes. Add 1 tsp cumin, 1/2 tsp. allspice. Cook another 10 min.
1 tsp. Olive oil
1 cup Onions, sliced or chopped
2 Sweet potatoes (1 lb)
1/2 cup Vegetable stock
salt and pepper to taste
1/2 T. Honey (optional)
In nonstick skillet, heat oil over medium heat; cook onions, stirring occasionally, for 5 minutes or until softened. Meanwhile, peel potatoes; cut into 1/2-x 1/2-inch thick strips; add to skillet along with stock. Cover tightly; simmer, stirring every 5 minutes, for about 15 minutes or until potatoes are tender. Stir in salt and pepper. Toss with honey if you like. Honey included in nutritional information.
Yield: 4 servings
Calories: 102
Fat: 1.5g
Fiber: 1.2g
1/4 cup water
2 T. brown sugar
3 T. low-sodium soy sauce
2 T. mirin (sweet rice wine)
1 T. dark sesame oil
4 garlic cloves, minced
3 sweet potatoes, each cut lengthwise into 4 wedges (about 2 pounds)
1 T. toasted sesame seeds
Preheat oven to 400 degrees. Combine first 6 ingredients; stir well with a whisk. Arrange potatoes in a single layer in a 13 x 9-inch baking dish. Pour soy sauce mixture over potatoes. Cover and bake at 400 degrees for 50 minutes or until tender; baste with the soy sauce mixture. Bake, uncovered, an additional 10 minutes or until liquid is absorbed. Sprinkle with sesame seeds.
Yield: 4 servings
Serving size: 3 wedges
Calories: 325
Fat: 5.2g
Fiber: 6.9g
2 1/2 C. orzo
1 T. olive oil
1/2 C. sliced red onion
2 tomatoes, roughly chopped
2 C. tomato sauce
2 C. cooked red kidney beans (or any combination of beans)
1 C. tomato juice
1 C. parmesan cheese, shaved
Preheat oven to 350F (180C). Cook in 10 cup (2.5L) casserole with lid. In a large pot of boiling salted water, cook orzo until al dente, about 10 minutes. Meanwhile in a skillet, heat oil over hight heat for 30 seconds; add onions and cook, stirring, for 1 or 2 minutes, until slightly charred. Remove from heat and set aside. When the orzo is cooked, drain well and transfer to casserole. Add sautéed onions and beans to orzo and stir to combine. Add tomatoes and tomato sauce; mix thoroughly. Cover orzo mixture and bake, covered for 30 minutes. Remove from oven and mix in tomato juice. Top with Parmesan shavings and cook uncovered for 10-15 minutes, or until the cheese is melted. Makes 6 to 8 servings.
1 clove garlic, diced
1/4 cup diced onion
2 1/2 tsp flour
6 oz. evaporated skim milk
3/4 cup skim or 1% milk
1/2 tsp salt
1/4 tsp red pepper
Nonstick vegetable cooking spray
4 1/2 cups (2 1/2 lb) thinly sliced red potatoes
1/2 cup low-fat shredded Cheddar or Swiss cheese
1/3 cup Parmesan cheese
In a nonstick saucepan, sauté garlic and onion until tender. Add flour and mix well. Add milk and seasonings. Cook until slightly thickened, stirring constantly, about 2 minutes. Alternate layers of potato, cheese, and sauce in a 2 qt. baking dish that has been coated with vegetable spray. Bake at 350 degrees for 45 minutes or until bubbly and golden brown. Let stand 20 minutes before serving.
Yield: 8 servings
Serving Size: 1/2 cup
1 lb red potatoes, unpeeled and diced
1/2 cup diced red and yellow peppers
1/2 cup sliced scallions
1 T. minced fresh basil
2 tsp. minced fresh oregano
2 T. minced fresh Italian parsley
2 T. olive oil
1/4 cup red wine vinegar
1 T. dry white wine
2 T. Dijon mustard
1 T. sugar
In a pot of boiling water, cook the potatoes for about 15 minutes until tender. Drain. Add the peppers, scallions, basil, oregano, and parsley. In a small bowl, whisk the remaining ingredients together by hand to make the dressing. Pour over the salad and serve immediately, or refrigerate for several hours before serving
2 cups Low-salt vegetable stock
1 cup Water
1/2 cup Long grain white rice
1/2 cup Lentils
1 medium Onion — sliced
2 medium Tomatoes — diced
1 tsp. Dried thyme
Salt and pepper to taste
Combine the stock and water. Brings 2 cups liquid to a boil. Rinse lentils and slowly add to boiling stock so that liquid continues to boil. Cover and cook 5 minutes. Rinse rice and add to lentils with onion, tomatoes, thyme and remaining 1 cup liquid. Cover and simmer 20 minutes. Salt and pepper to taste.
1 T. Active Dry Yeast
1 1/4 C. Warm Water
1/2 tsp. Sugar
2 T. Olive Oil
3 Cloves Garlic, chopped
1 T. Fresh Basil, Chopped
1 tsp. Pepper
3 C. Flour
1 tsp. Salt
Place yeast in 1/4 cup of warm water with the sugar in a mixing bowl. Stir and let stand about 10 minutes, or until creamy and foamy. Add olive oil, garlic, basil, and pepper and stir. Using the bread dough hook on an electric mixer, add flour, one cup at a time. Add salt and mix until a soft dough forms. Place dough on well floured surface and knead to form a smooth, elastic dough, about 3-4 minutes. Place dough in large bowl sprayed with cooking spray, cover, and let rise until doubled in size, about 1 1/2 hours.
2/3 C. Yellow Cornmeal
1/3 C. Flour
1 tsp. Baking Powder
1/2 tsp. Salt
1/2 C. Minced Onion
1/3 C. Skim Milk
1 T. Vegetable Oil
1/8 tsp. Pepper
1 Egg Beaten
Combine cornmeal, flour, baking powder & salt in a medium bowl; Make a well in the center of mixture. Combine onion, milk, oil, pepper & egg. Add to dry ingredients, stirring just until moistened. Spoon 1 T. batter into minature muffin pans coated with cooking spray. Bake at 450 for 10 minutes or until lightly browned. Remove from pan immediately. Makes 24.
1 lb. frozen bread dough (1/3 of 3-lb. package), thawed
3 T. olive oil
3 C. finely chopped onions
2 T. minced garlic
2 1/2 T. Dijon mustard
2 T. Yellow Mustard Seeds
1 1/2 tsp. dried thyme
Place dough in large bowl. Cover with towel and let rise in warm draft-free area until doubled, about 1 hour. Preheat oven to 450°F. Heat 2 T. oil in large nonstick skillet over medium heat. Add onions and garlic and sauté until brown and tender, about 10 minutes. Add mustard, mustard seeds and thyme and stir 1 minute. Cool. Spray a large baking sheet with cooking spray. Using rolling pin, roll out dough on floured surface to 14×5-inch rectangle. Spread 1/3 C. onion mixture evenly over dough. Starting at 1 short end, roll up dough jelly roll style. Using rolling pin, roll out dough to 12×8-inch rectangle. Transfer to prepared baking sheet. Brush with remaining 1 T. oil. Sprinkle remaining onion mixture atop dough. Bake bread until golden brown, about 20 minutes. Serve warm or at room temperature.
1 1/2 C. reduced fat Bisquick Mix
1/4 C. Egg Beaters
1/4 C. Skim Milk
1 C. reduced fat Cheddar Cheese, grated
1 tsp. Poppy Seeds
2 T. Butter, melted
Combine bisquick, egg, milk, and 1/2 C. cheese. Stir just until moistened. The dough will be stiff but sticky. With floured hands, pat dough evenly into bottom of greased pie pan. Sprinkle with remaining cheese and poppy seeds. Pour butter over top. Bake at 400 degrees for 30-35 minutes, or until lightly browned. Cut into wedges and serve hot.
2-1/4 C. all-purpose flour
2 tsp. baking powder
1/2 tsp. salt
3/4 C. water
3 T. olive oil
Combine first 3 ingredients in a large bowl; make a well in center of mixture. Add water and oil to flour mixture, stirring until well-blended. Turn dough out onto a lightly floured surface; knead 4 to 5 times. Divide dough in half. Working with one half at a time, press mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with additional plastic wrap. Chill for 15 minutes. Roll dough, still covered, into an 11-inch circle. Place dough in freezer 5 minutes or until plastic wrap can be easily removed. Note: Dough can be stored up to 3 days in the refrigerator in a zip-top plastic bag.
Yield: 2 (10-inch) crusts
Serving size: 1/6 crust
Calories: 116
Fat: 3.6 g
Fiber: 0.6 g
2 (14 1/2-oz.) cans fat-free, less-sodium chicken broth
3/4 C. uncooked quick-cooking grits
1 C. (4 oz.) crumbled Gorgonzola cheese
1/3 C. fat-free sour cream
1/4 tsp. ground nutmeg
1/4 tsp. freshly ground black pepper
Bring the broth to a boil in a medium saucepan; gradually add grits, stirring constantly. Reduce heat to low; simmer, covered, for 5 minutes or until thick, stirring occasionally. Remove from heat; stir in remaining ingredients.
Yield: 4 C.
Calories: 182
Fat: 8.3g
Fiber: 0.7g
1/2 T. olive oil
1/4 large onion – diced
1 tsp. sugar
1/2 tsp. salt
1 tsp. curry powder
1/4 tsp. turmeric
1/8 tsp. cayenne pepper
12 oz. canned tomatoes – chopped
15 oz. chickpeas, canned
1/2 tsp. garam masala
1/2 C. frozen peas
1/4 C. cilantro – coarsely chopped
In a a large frying pan, heat olive oil over medium heat. Add onions; sauté until tender (5 minutes). Add sugar, salt, curry powder, turmeric, cayenne pepper, and canned tomatoes. Cook until mixture thickens slightly (7 minutes). Stir in chickpeas, garam masala, and frozen peas. Cook until peas cook through (8 minutes). Remove from heat. Stir in cilantro. Serve over rice.
Yield: 4 servings
Calories: 197
Fat: 3.5g
Fiber: 4g
1 lb. potatoes, peeled and quartered
2 quarts water
1/4 C. low–fat (1%) milk
1/2 tsp. salt
1/4 tsp. white pepper
1 1/2 T. Roasted Garlic Puree
In a medium saucepan, bring the water to a boil. Add the potatoes, then bring the water to a simmer for 20 to 25 minutes, or until the potatoes are tender. Remove the pan from heat and drain the water.Add the milk, salt, white pepper, and Roasted Garlic Puree. Use a mixer to
Yield: 4 servings
Calories: 104
Fat: 1g
Fiber: 2g
15 oz. canned tomatoes with green chilies, drained
14 oz. S&W Chili Beans Zesty Sauce
1/2 C. onion, chopped
1/2 tsp. garlic powder
1/4 tsp. black pepper
4 oz. Kraft 2% Milk Reduced Fat Natural Shredded Cheese Cheddar & Monterey Jack
Chop onion. Drain tomatoes and chili beans. Preheat oven to 400. Spray small casserole dish with pam. In small skillet, sauté onions in olive oil spray. Add tomatoes and chili beans,garlic powder and black pepper, sauting for about 5 minutes to heat. Pour into casserole dish. Sprinkle with cheese. Bake for about 5 minutes or so to melt cheese. **Tip, if using fat-free or 2% cheese, spray top with small amount of pam. It will help the cheese melt and turn golden!
Yield: 4 servings
Calories: 171
Fat: 4.7g
Fiber: 8.4g
1 C. Bulgur, medium-grain
2 1/2 C. Water, boiling
1 1/2 C. Yellow Sweet Corn
2/3 C. Dried Cherries
2/3 C. chopped Scallions, thinly sliced
1/3 C. Dry Roasted Peanuts, coarsely chopped
1 tsp. Orange (or Tangerine) Zest
1 C. Tangerine (or Orange) Juice
2 T. Tomato Paste
2 T. Pomegranate Molasses
2 T. Olive Oil
3/4 tsp. Salt
For salad, in a bowl, stir the bulgur into the water. Let stand for 30 minutes. Drain well. For dressing, in a bowl, whisk together the orange zest, tangerine juice, tomato paste, pomegranate molasses, oil, and salt. Add the bulgur to the dressing and fluff with a fork. Add the corn, cherries, scallions, and peanuts, tossing to combine. Serve at room temperature or chilled.
2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice
Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.
Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g
2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice
Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.
Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g
6 medium baking potatoes
1 whole garlic bulb
1 tsp. olive or canola oil
2 T. butter or stick margarine, softened
1/2 C. fat free milk
1/2 C. buttermilk
1 1/2 tsp. minced fresh rosemary or 1/2 tsp. dried rosemary, crushed
1/2 tsp. salt
1/8 tsp. pepper
Paprika
Bake the potatoes at 400 for 45-55 minutes or until tender. Meanwhile, remove papery outer skin from garlic (do not peel or separate cloves). Place garlic in a double thickness or heavy duty foil. Drizzle with oil. Wrap foil around garlic. Bake at 400 for 30-35 minutes or until softened. Cool for 10 minutes. Cut top off garlic head, leaving root end intact. Squeeze softened garlic into a small bowl; set aside. Cut a thin slice off the top of each potato and discard. Scoop out the pulp, leaving a thin shell. In a bowl, mash the pulp with butter. Stir in the milk, buttermilk, rosemary, salt, pepper and roasted garlic. Pipe or spoon into potato shells. Place on an ungreased baking sheet. Bake at 425 for 20-25 minutes or until heated through. Sprinkle with paprika.
Yield: 6 servings.
Calories: 194
Fat: 5g
Fiber: 3g
1 lb. butterfly or bow-tie pasta
1 T. butter
2 T. finely chopped onions
8 oz. asparagus, cut in 1/2-inch diagional slices
2 carrots, peeled, cut in 1/4-inch diagonal slices
2 tsp. chopped fresh thyme
2 C. chicken stock, or reduced sodium canned broth
1 10 oz. package frozen peas
1/4 C. chopped fresh basil
1 tsp. salt
Grated Parmesan cheese
Cook pasta in a large pot of boiling salted water until tender but still firm, 8 to 10 minutes. In a large frying pan, melt butter over medium heat. Add onion and cook 3 to 4 minutes, or until softened. Stir in asparagus, carrots, and thyme. Cook, stirring, 1 minute. Add stock, increase heat to medium-high, and cook until vegetables are crisp tender and stock is reduced to 1-1/4 C., about 3 minutes. Stir in peas and basil and heat through. Season with salt and pepper. Drain pasta and pour into a warmed large bowl. Pour primavera sauce on top and toss together. Top with more cheese, if desired. Note: 1 tsp. dried basil may be substituted for fresh basil and 1/2 tsp. dried thyme may be substituted for fresh thyme.
1 cup water
3/4 cup yellow cornmeal
1/4 cup snipped fresh parsley
1/4 T. salt
1/4 T. cayenne
1 can (12 oz.) evaporated skim milk
1/2 cup nonfat or low-fat ricotta cheese
1/4 cup shredded fresh Parmesan cheese
Combine water, cornmeal, parsley, salt and cayenne in small mixing bowl. Let stand for 10 minutes. Set aside. Bring milk to simmer over medium heat in 2-quart saucepan. Stir in cornmeal mixture. Cook for 5 to 7 minutes, or until desired thickness, stirring constantly. Remove from heat. 3 Stir in cheeses. Serve immediately. Sprinkle each serving with additional shredded fresh Parmesan cheese, if desired.
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.
2 T. Olive Oil
1/4 C. Sherry wine vinegar
1/2 C. Chopped fresh basil
2 T. Chopped green onion
1/4 C. Diced green bell pepper
1/2 C. Dried tomatoes, soaked until soft, drained and halved
2 T. Chopped walnuts
1 Whole California avocado, peeled and diced
1 lb. Dried Fettuccine noodles or other dry pasta
In a large bowl whisk together the olive oil, vinegar, basil and green onion. Add bell pepper, dried tomatoes, walnuts and half the avocado. Toss ingredients well so they are evenly coated with the oil and vinegar. Cook pasta following package directions. Drain pasta and add to bowl with other ingredients while pasta is still hot. Toss all ingredients. Serve immediately. Use the remaining avocado to garnish the top of the pasta.
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 tsp. olive oil, divided
1-1/2 C. fresh corn kernels (about 3 ears)
1 C. chopped onion
1 tsp. minced fresh or 1/4 tsp. dried thyme
1 (19-oz.) can chickpeas (garbanzo beans), rinsed and drained
1/2 C. fresh breadcrumbs
3 T. cornmeal, divided
1/2 tsp. salt
1/4 tsp. ground red pepper
Cooking spray
Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add corn, onion, and thyme; sauté 2 minutes. Place onion mixture, chickpeas, breadcrumbs, 2 T. cornmeal, salt, and red pepper in a food processor. Pulse 2 times or until combined andchunky. Divide chickpea mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty; dredge patties in 1 T. cornmeal. Heat 1 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 5 minutes. Carefully turn patties over; cook 5 minutes or until golden.
4 servings
Calories: 253
Fat: 5.4g
Fiber: 5.9g
1/3 C. flaxseed
3 T. brown sugar
1 package dry yeast (about 2-1/4 tsp.)
1 C. warm water (100 degrees to 110 degrees)
1 C. warm 2% reduced-fat milk (100 degrees to 110 degrees)
2 C. whole-wheat flour
2 C. all-purpose flour, divided
2 tsp. salt
2 tsp. vegetable oil
Cooking spray
1 T. water
1 large egg white
2 T. flaxseed
Place 1/3 C. flaxseed in a blender or clean coffee grinder, and process until ground to measure 1/2 C. flaxseed meal; set aside. Dissolve sugar and yeast in warm water and warm milk in a large bowl; let stand 5 minutes. Lightly spoon flours into dry measuring C.; level with a knife. Add flaxseed meal, whole-wheat flour, 1-1/2 C. all-purpose flour, salt, and oil to yeast mixture; stir to forma soft dough. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining all-purpose flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky).3. 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 the indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes.4. Divide dough into 18 equal portions, shaping each portion into a ball (cover remaining dough while working to prevent it from drying). Place balls 2 inches apart on a large baking sheet coated with cooking spray. Cover and let rise 45 minutes or until dough is doubled in size.5. Preheat oven to 425 degrees.6. Uncover rolls; cut a 1/4-inch-deep “X” in top of each roll. Combine 1 T. water and egg white, and brush over rolls. Sprinkle rolls with 2 T. flaxseed. Bake at 425 degrees for 15 minutes or until rolls are browned on the bottom and sound hollow when tapped. Remove rolls from pan. Note: These rolls freeze well. To freeze, cool rolls completely and store in a zip-top plastic freezer bag. When ready to use, remove rolls from bag and thaw completely. Preheat oven to 350 degrees. Place rolls on a baking sheet; cover with foil, and bake until heated, about 8 minutes. Note: Use kitchen scissors to quickly cut an “X” in the top of each roll.
Yield: 18 servings
Serving size: 1 roll
Calories: 136
Fat: 3g
Fiber: 3.1g
1 T. vegetable oil
2 C. thinly sliced onion
1 C. uncooked long-grain brown rice
1 T. curry powder
2 tsp. mustard seeds
1 tsp. salt
1/2 tsp. black pepper
4 C. water
1 C. dried lentils
1 C. chopped fresh cilantro
1/2 C. low-fat sour cream
Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 8 minutes or until golden brown, stirring occasionally. Add rice and next 4 ingredients (rice through pepper); sauté 1 minute. Add water and lentils; bring to a boil. Cover, reduce heat, and simmer 1 hour. Remove from heat; stir in cilantro and sour cream.
Yield: 6 servings
Serving size: 1 C.
Calories: 297
Fat: 6.5 g
Fiber: 6.3 g
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.