Kristen's Recipes

1 cup long-grain white rice, uncooked
1 tsp. orange peel (fresh grated or dried)
1/4 tsp. marjoram
1/4 tsp. dried thyme
2 1/2 cups water

Combine rice, orange peel, marjoram, and thyme in bowl. In a medium saucepan, bring water to a boil, add the rice mixture, stir and reduce the heat to a simmer. Cover and cook for 20-25 minutes

1 tsp. sugar
1 tsp. active dry yeast
1/3 cup water
1/3 cup plus 4 tsp. non-fat plain yogurt, divided use
1 tsp. salt
11/2 cups bread flour
4 tsp. sesame seeds
Combine the sugar, yeast, and water in a small bowl and set aside until foamy. Combine 1/3 cup of the yogurt, salt, and the foaming yeast mixture in an electric mixer bowl fitted with a dough hook. While the mixer is running at medium speed, add the flour and knead until smooth and elastic, about 10 minutes. If not using an electric mixer, combine the yogurt, salt, and yeast mixture in a bowl and mix well. Stir in as much flour as possible and then place on a flat surface and knead in the remaining flour. Continue to knead until smooth and elastic, about 10 minutes. Transfer the dough to another bowl, cover, and allow to rise in a warm place for 45 minutes. Preheat the oven to 500°F. Lightly spray 2 baking sheets with non-stick cooking spray. Punch the dough down and divide into 8 balls. Knead each piece of dough into a round-shaped roll and place 4 dough balls on each prepared baking sheet. Cover and allow to rise until doubled in size, about 15 minutes. Stretch each roll into a 4-inch round and allow to rise an additional 5 minutes. Spread 1/2 tsp. of the remaining non-fat yogurt and 1/2 tsp. of sesame seeds on top of each round. Bake in the preheated oven for 12 minutes, or until golden brown.

1/8th recipe = 112 calories.

2 tsp. vegetable oil
1 cup chopped onion
1-1/2 tsp. minced fresh thyme
2 garlic cloves, minced
2 cups sliced shiitake mushroom caps
2 cups sliced cremini mushrooms
2 cups water
3/4 tsp. salt
1 cup cornmeal
1 cup 1% low-fat milk
2 large egg yolks, lightly beaten
4 large egg whites (at room temperature)
Cooking spray
Preheat oven to 400 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add onion, thyme, and garlic; sauté 3 minutes or until tender. Spoon onion mixture into a bowl; set aside. Add mushrooms to skillet. Cover and cook over low heat 8 minutes or until liquid nearly evaporates, stirring occasionally. Set aside. Combine water and salt in a large saucepan; bring to a boil. Gradually add cornmeal; stir constantly with a whisk. Cook 2 minutes; stir constantly. Remove from heat; stir in onion mixture, mushrooms, milk, and egg yolks. Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold egg whites into cornmeal mixture. Pour into a 2-quart soufflé dish coated with cooking spray. Bake at 400 degrees for 40 minutes or until puffy and set.

1 cup calories: 171

1/2 cup rinsed Wild Rice
2 cups warm water
2 cups cold water
1/2 tsp. rosemary
3 leeks, sliced 1/4″ rings, rinsed
2 cups mushrooms in 1/4″ pieces
4 garlic cloves, minced
3 tsp. low sodium soy sauce
3 tsp. fresh lemon juice
1/3 cup minced fresh parsley
Pepper to taste

Soak wild rice in warm water 30 minutes. Drain, put in heavy pot, and add cold water, and rosemary. Cover, bring to boil, reduce heat and simmer 45-60 minutes. In heavy skillet heat some stock, add leeks, sauté 3-5 min, add mushrooms & garlic. Stir-fry 3 minutes. Remove and set aside. Drain rice if any liquid remains; add leeks and mushrooms to rice. Stir in soy sauce, lemon juice, and parsley. Bake in dish at 325 for 10-15 minutes

1/2 C. Wild rice
1/2 C. Long-grain white rice
1 C. chopped onion
1/2 C. chopped peeled carrot
1/2 C. chopped peeled parsnip
1 lb. assorted mushrooms and wild mushrooms (such as crimini, portobello, stemmed shiitake), chopped
1 cup chopped peeled apple
1 cinnamon stick
1 1/2 tsp. grated orange peel
Water

Cook wild rice in medium saucepan of boiling water 25 minutes. Add white rice to saucepan; cook until rice is tender, about 15 minutes longer. Drain and set aside. Heat a little water in heavy large pot over medium heat. Add onion, carrot and parsnip; sauté until tender, about 8 minutes. Add mushrooms; sauté until brown, adding 2-3 T. water if mixture is dry, about 15 minutes. Stir in apples, cinnamon stick and orange peel; sauté 5 minutes. Mix in 2/3 cup water and cooked rice. Season to taste with Mrs. Dash and pepper. To serve later, cover and refrigerate (may be made up to 1 day ahead). Spoon into 8 x 8 x 2 inch glass baking dish sprayed with nonstick spray, cover with foil and rewarm in 350-degree oven about 25 minutes.

1 C. diced onion
2 tsp. minced jalapeños
2 large garlic cloves, minced
1/4 C. fat free chicken broth
1 C. basmati rice
1/2 tsp. ground cumin
Pepper to taste
2 C. chopped fresh spinach
1/4 C. chopped cilantro

In a medium saucepan combine onion, jalapeños, garlic and chicken broth. Bring to a simmer, covered, over moderate heat and simmer until vegetables are soft, about 5 minutes. Add rice, cumin, & pepper, and 11/2 cups water. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook 15 minutes. Add spinach and stir in gently with a fork. Cover and cook until rice is tender and all liquid has been absorbed, about 5 more minutes. Remove from heat and stir in cilantro.

1 cup chopped yellow onion
1 clove garlic, minced
3 cups shredded raw zucchini and yellow squash of choice
1 cup shredded raw carrots
1 cup shredded raw red potatoes, unpeeled
Pinch of crushed dried oregano

Preheat oven to 400 degrees. Sauté onion and garlic in oil until brown. Meanwhile shred squash, carrots, and potatoes into large bowl. Mix well, adding seasonings. Oil a 2-quart (deep not wide) baking dish with cover. Pack half of the shredded raw vegetables into the dish. Press down with a wooden spoon and top with half the onions. Repeat this layer. Bake covered at 400 degrees for at least 30 minutes and uncovered for an additional 10 minutes. (Add a bit of hot water if too dry.)

5 egg whites
1 cup low-fat (2 percent) milk, at room temperature
1 cup all-purpose flour
2 T. corn oil margarine or butter, melted

Preheat the oven to 450°F. Grease a popover pan or 6 large custard cups, 31/2 inches in diameter, with corn oil margarine or butter, being careful to cover the entire inner surface. Lightly dust with all-purpose flour and place on a baking sheet. Combine all the ingredients in a blender and blend at medium speed for 15 seconds. Do not overmix. Divide the batter evenly in the prepared pan or among the custard cups and bake in the preheated oven for 20 minutes. Reduce the heat to 350°F. and bake for 25 more minutes. Pierce the side of each popover with a sharp knife and bake for 5 more minutes. Each Popover = 139 calories.

1 lb. Potatoes
3 C. Water
1/4 C. Low Fat Cottage Cheese
1 T. Minced Fresh Parsley
1/2 tsp. Rubbed Sage
1/2 tsp. Dried Rosemary
1/4 tsp. Dried Thyme
1/4 tsp. Salt
1/8 tsp. Garlic Powder
1 sm. Onion Grated
2 Egg Whites Mixed Thoroughly
1/2 C. Wheat Germ

Combine potatoes & 3 C. water in a large saucepan, bring to a boil. Cover & reduce heat & simmer 15 Min. OR until tender. Drain potatoes; allow to cool to touch. Peel potatoes; mash pulp & cottage cheese in a medium bowl. Add Parsley, Sage, Rosemary, Thyme, Salt, Garlic Powder, Onion & Egg Whites. Stir until well contained. Place wheat germ in a shallow dish. Drop a scant 1/3 cupful of potato mixture onto wheat germ. Gently coat potato mixture with wheat germ & place on a baking sheet coated with cooking spray. Pat potato mixture To 1/2 inch thickness. Repeat procedure with remaining potato mixture to make an additional 7. Bake at 350 F. For 15 Min. Turn patties over; bake an additional 15 Min. or until golden brown. Immediately.

1 cup fresh corn, boiled and cut from the cob (about 2 ears) or whole kernel corn
1/2 cup yellow cornmeal
1 cup boiling water
2 tsp. honey
1/4 tsp. salt
2 egg whites
Nonstick cooking spray

Combine corn and next 4 ingredients in a medium bowl and stir well. Beat egg whites at high speed using an electric mixer until stiff peaks form. Fold egg whites into corn mixture. Spray a large nonstick skillet with cooking spray and heat over medium heat. Pour 1/4-cup batter onto skillet and cook 3 minutes on each side or until browned.

Makes 12 Servings Calories: 40 Total fat: 0.3 Dietary fiber: 0.6 grams

1 C. Chicken Stock
1 medium onion, finely chopped (1/2 C.)
2 cloves garlic, minced
1 tsp. dried oregano, crushed
1/2 tsp. finely shredded lemon peel or 1 T. lemon juice
1/8 tsp. pepper
1/2 C. long grain rice
1/2 of a 10-ounce package frozen chopped spinach, thawed and drained
Lemon zest

In a medium saucepan combine stock, onion, garlic, oregano, lemon peel or juice, and pepper. Bring to boiling. Stir in rice; reduce heat. Cover and simmer for 15 minutes. Stir in spinach. Cover and cook for 5 to 10 minutes more or till rice is tender and liquid is absorbed. Stir lightly with a fork before serving. Garnish with lemon peel strips, if desired.

2 T. olive oil
1 red onion, peeled, halved and sliced
2 cloves garlic, minced
2 bunches spinach (about 1 pound), washed
2 15-ounce cans white beans (cannelini beans), rinsed and drained
2 T. balsamic vinegar
freshly ground black pepper

Heat the olive oil in a large skillet over medium heat. Add the red onion, season lightly with salt and pepper and cook for 2 minutes. Add the garlic and continue cooking until the onion softens, about 5 minutes. Turn up the heat and cook until the onion turns light brown on the edges. Lower the heat to medium, add the white beans and cook until the beans are thoroughly heated. Add the spinach and balsamic vinegar. Continue cooking until the spinach is just wilted. Adjust the seasonings and serve.

1 1/2 cups Calories 354 Dietary Fiber 12 g

1 oz. dried porcini mushrooms
3/4 C. hazelnuts
3 quarts 3/4-inch cubes firm white or egg bread (1 lb.)
2 lb. leeks
1 1/4 lb. cremini or common mushrooms
6 oz. fresh shiitake mushrooms
1/4 C. (1/8 lb.) butter
3/4 C. chopped shallots
1 1/3 C. chopped celery
3/4 C. chopped parsley
2 T. chopped fresh thyme leaves or 2 tsp. dried thyme
1 1/2 T. chopped fresh sage leaves or 1 1/2 tsp. dried rubbed sage
Salt and pepper
2 large eggs
1/2 to 3/4 C. fat-skimmed chicken broth

Rinse porcini mushrooms and place in a small bowl with 2 C. hot water. Soak until soft, about 20 minutes. Rub porcini to remove any grit; lift out and squeeze liquid into soaking water. Coarsely chop porcini; reserve soaking liquid. Place hazelnuts in a 9-inch pie pan and bake in a 350° regular or convection oven, shaking pan occasionally, until nuts are golden under skins, 10 to 15 minutes. Pour into a clean towel and rub to remove as much skin as possible. Lift nuts from towel, leaving skins behind; coarsely chop nuts. Place half the bread in each of two 12- by 17-inch baking pans. Bake in a 350° regular or convection oven, stirring once, until lightly browned, 12 to 15 minutes. Pour into a large bowl. Trim off and discard dark green tops and root ends from leeks. Cut white stalk in half lengthwise and rinse well, flipping layers to release grit. Coarsely chop. Rinse cremini and shiitake mushrooms; cut off and discard shiitake stems. Thinly slice both types of mushrooms. In a 5- to 6-quart pan over medium-high heat, melt butter. Add shallots, leeks, and cremini and shiitake mushrooms; stir often until mushrooms begin to brown, about 15 minutes. Mix porcini, nuts, celery, parsley, thyme, and sage into mushroom mixture. Stir into bread and add salt and pepper to taste. In a small bowl, beat together eggs, 1/2 C. of the reserved porcini mushroom–soaking liquid (pour in carefully, leaving grit behind), and 1/2 C. chicken broth. Pour over bread mixture and mix well. If you prefer a moister texture, add up to 1/2 C. more porcini mushroom–soaking liquid or broth. Pour into a shallow 3- to 3 1/2-quart baking dish. Cover with a buttered sheet of foil. Bake dressing in a 325° regular or convection oven until hot in the center, 45 minutes to 1 hour; uncover and bake until top is golden, 10 to 20 minutes longer.

Yield: 12 servings
Calories: 206
Fat: 9.3g
Fiber: 2.4g

Small Baby Red Potatoes, cut into chunks
1 C. White Wine
1-2 C. Chicken Stock
1-2 T. Garlic Powder (or to taste)
1 T. Onion Powder (or to taste)
1 T. Rosemary (or to taste)

Add all ingredients to a large pot, using just enough stock to cover potatoes. Bring to a boil, then turn down and simmer until potatoes are fully cooked, and broth has thickened somewhat.

2 Cloves Garlic, minced
1/2 T. Pepper
4 tsp. Reduced Sodium Soy Sauce
1 T. Paprika
8 Medium Potatoes

In a 9×14 baking dish mix all ingredients but potatoes. Mix and microwave 30 seconds. Cut potatoes into 6 wedges each. Stir potatoes into the oil mix and return to microwave, covered with waxed paper. Microwave until tender. For crispy potatoes, bake in oven at 375 until desired doneness.

3 C. cooked rice
1/2 C. sliced fresh mushrooms
1/2 C. shredded carrots
1/4 C. sliced green onions
1/4 tsp. ginger
1 garlic clove, minced
2 T. reduced sodium soy sauce
3 egg whites, beaten
1/8 tsp. pepper
3/4 C. Chinese peapods

While rice is cooking, heat a wok or skillet over medium-high heat until hot. Add mushrooms, carrot, onions, ginger, garlic and a splash of water; cook and stir 1 minute. Reduce heat to low. Stir in cooked rice and soy sauce. Cook 5 minutes, stirring occasionally. Push rice to side of pan, pour eggs and pepper on other side. Cook over low, stirring constantly until eggs are done. Add peas to egg mixture and stir contents of wok together and cook until thoroughly heated.

2 pounds red potatoes, peeled and cut into 1-inch pieces
1 T. olive oil
1 tsp. dried thyme
1/4 tsp. salt
1 garlic clove, minced
Cooking spray

Preheat oven to 400°.Place the potatoes in a large saucepan, and cover with water. Bring potatoes to a boil. Cover, reduce heat, and simmer 5 minutes; drain. Combine potatoes, olive oil, dried thyme, salt, and minced garlic in a large bowl, and toss gently to coat. Spoon mixture onto a 15 x 10-inch jelly-roll pan coated with cooking spray. Bake at 400° for 15 minutes.

1/2 C. serving: Calories: 66 fat: 1.9 g sodium: fiber: 1.6 g

7 oz. Penne pasta (about 2 C. uncooked)
1 T. Soft Butter
1 medium Leek, Chopped (white & pale green part only)
2 Cloves Garlic, minced
1 C. Baby Carrots
1/4 C. Dry white wine or Chicken Stock
1 tsp. Sage
3 T. Flour
2 C. Milk (skim works fine)
1/8 tsp. Nutmeg
3/4 C. Grated Parmesan cheese
10oz. Fresh Spinach (about 2 C.) well cleaned
Pepper to taste

Cook pasta as usual. Drain well. Sauté leeks & garlic with a little stock or water for 5 min. Add carrots, wine & sage. Cover & simmer approximately 10 minutes or until carrots are tender. Remove cover, increase heat & stir continuously until wine evaporates (should take only a few minutes). In the same saucepan used to cook the pasta, melt butter. Whisk together flour & milk & add to the saucepan that has the melted margarine in it. While stirring, bring this to a boil. Remove it from the heat & whisk in the cheese & nutmeg. Stir in the leeks, carrots & spinach. Cook over medium heat, stirring, for about 2 to 3 minutes or until the spinach is wilted & tender. Add the pasta & toss well. Season to taste & serve.

4 cups low-fat (1 percent) milk
1 cup cornmeal
pinch salt
pinch freshly ground black pepper
1/2 cup freshly grated parmesan cheese, optional

Pour the milk into a saucepan and bring to a boil over medium heat. Slowly add the cornmeal, salt, and pepper, stirring constantly to prevent lumps. Reduce the heat to low and continue to cook for about 6 more minutes, stirring occasionally, or until the polenta is the consistency of Cream of Wheat. To serve, allow 1/2 cup per serving and top with 1 T. of Parmesan cheese, if desired. 1/2 C. = 147 calories.

3 winter acorn or butternut squash
2 C. minced onions
1 C. minced celery
1 tsp. cooking chicken broth
3 cups fresh or 12 oz. frozen cranberries
1 cup unsweetened applesauce
2 tsp. freshly grated orange peel
Juice of 1 orange (about 1/2 cup)
2 tsp. Maple Extract + Splenda + water to equal 1/2 Cup

Preheat the oven to 400 degrees. Slice each squash in half lengthwise and remove the seeds. Place the squash, cut side down, in a large flat-bottomed baking pan, add water to about 1/2 inch, cover and bake for 30 minutes. Meanwhile, in a covered saucepan on medium heat, sauté the onions and celery in the cooking liquid, stirring often, for 10 minutes, until softened. Add the cranberries, lower the heat, and simmer until the cranberries have popped, about 10 minutes. Remove from the heat and stir in the applesauce, orange peel, and orange juice. The filling should be tart–add just enough maple extract liquid to offset the sourness of the cranberries. Remove the squash from the oven and turn the halves over in the pan. Fill each cavity with a rounded 1/2 cup of the filling. Bake, uncovered, for 30 minutes, until well done.

1 package dry yeast (about 2 1/4 tsp.)
1 cup warm water (100 degrees to 110 degrees)
2 C. bread flour, divided
1 cup whole wheat flour
3 T. honey
2 1/2 T. butter, melted
1 tsp. salt
Cooking spray
1 T. water
1 large egg

Dissolve yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Lightly spoon flours into dry measuring cup; level with a knife. Add 1 1/2 C. bread flour, whole wheat flour, honey, butter, and salt to yeast mixture; stir until well blended. Add 1/4 cup bread flour; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining bread 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 indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Preheat oven to 425 degrees. Coat 12 muffin cups. with cooking spray. Divide dough into 12 equal portions. Working with 1 portion at a time, divide each portion into 3 pieces; shape each piece into a ball (cover remaining dough to prevent it from drying). Place 3 balls in each muffin cup. Cover and let rise 25 minutes or until doubled in size. Uncover dough. Combine 1 T. water and egg; brush over rolls. Bake at 425 degrees for 12 minutes or until lightly browned. Serve warm. 1 Roll = Calories: 152

2/3 C. 2% lowfat milk (I haven’t tried it with skim to see how it fares)
1/4 C. finely chopped fresh chives
2 tsp. baking powder
1 tsp. finely chopped fresh rosemary
3/4 tsp. salt
1/2 tsp. black pepper
3/4 C. whole wheat flour
3/4 C. all purpose flour

Combine milk, chives, baking powder, rosemary, salt and black pepper in a large bowl and mix well. Stir in flours, 1/2 C. at a time until blended. Turn onto floured surface and knead about 5 minutes or until smooth and elastic, adding flour as needed. Let stand at room temperature about 30-minutes. Preheat oven to 375 degrees F. Spray baking sheet with cooking spray. Divide dough into 12 equal balls. Roll each ball into a long thin rope and place on baking sheet. Lightly spray bread sticks with cooking spray. Bake about 12 minutes or until bottoms are golden brown. Turn bread sticks over and bake about 10 minutes more or until browned

1/2 C. Egg Beaters, beaten
1 C. Skim Milk
3/4 tsp. Salt
1/2 tsp. Thyme, crushed
1/4 tsp. Sage, crushed
1/2 tsp. Basil, crushed
1 C. flour
1/2 C. Grated reduced fat cheddar cheese

Combine seasonings with milk and eggs; add flour and cheese; mix until just blended. Pour into well-sprayed muffin tins (this is very important), filling 2/3 full. Do not preheat oven. Place muffin tin in oven, and heat to 450 degrees. Bake 30 minutes, no peeking. Remove from oven; turn off heat. Pierce popovers on 4 sides at right angles. Return to oven (do NOT turn on heat). Allow popovers to dry in oven about 10 minutes. Serve immediately.

1 package dry yeast (about 2-1/4 tsp.)
1 tsp. honey
3/4 C. warm water (100 degrees to 110 degrees)
1-1/2 C. bread flour, divided
1/4 C. whole wheat flour
1 T. olive oil
1 tsp. sea salt
Cooking spray
1 T. olive oil
6 C. vertically sliced onion
1 tsp. sea salt
3 thyme sprigs
3 garlic cloves, minced
2 bay leaves
3 large red bell peppers
1/4 tsp. freshly ground black pepper
1 T. chopped fresh thyme
Thyme sprigs (optional)

To prepare crust, dissolve yeast and honey in warm water in a large bowl; let stand for 5 minutes. Lightly spoon flours into dry measuring C., and level with a knife. Stir 1 C. bread flour and 1T. oil into yeast mixture. Cover and let rise in a warm place(85 degrees), free from drafts, 1-1/2 hours or until bubbly. Stir in1/2 C. bread flour, whole wheat flour, and 1 tsp. salt. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); 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, for 1 hour or until doubled in size. (Press two fingers into the dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 10 minutes. To prepare the topping, heat 1 T. oil in a 12-inchnonstick skillet coated with cooking spray over medium-high heat. Add onion, and cook for 5 minutes, stirring frequently. Stir in 1tsp. salt, thyme sprigs, garlic, and bay leaves; cook for 15minutes or until deep golden brown, stirring frequently. Remove from heat. Discard thyme sprigs and bay leaves. Prepare broiler. While onion is cooking, cut bell peppers in half lengthwise, discarding seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 15minutes or until blackened. Place in a zip-top plastic bag, and seal .Let stand for 15 minutes. Peel and coarsely chop. Preheat oven to 425 degrees. Roll the dough into a 12 x 8-inch rectangle. Place the dough on a baking sheet coated with cooking spray. Top with the onion mixture and the chopped bell pepper. Sprinkle with black pepper. Bake at 425degrees for 25 minutes or until the crust is golden brown. Cool slightly. Sprinkle with chopped thyme. Cut into 8 squares, and cut each square in half diagonally. Garnish with thyme sprigs, if desired.

1 cup minced onions
1 large potato, cubed
1 to 2 cloves garlic, minced or pressed
2 T. unrefined oil
1/2 cup vegetable stock
1 T. freshly squeezed lemon juice
1 1/2 tsp. Cajun seasoning (or cayenne, paprika, and thyme)
Freshly ground black pepper
3 C. cauliflower, broken into small pieces

Sauté onions, potato, and garlic in oil and a little vegetable stock until onions are tender. Add remaining vegetable stock, lemon juice, Cajun spices, and salt and pepper to taste; stir. Add cauliflower. Cook over medium-low heat for about 30 minutes, or until potatoes and cauliflower are tender, adding water along the way if the mixture becomes too dry. Serve hot.

1 C. chopped onion
3 garlic cloves, minced
3 cups (1/2 -inch) peeled cubed butternut or other winter squash (about 1 lb.)
2 cups water
1 cup uncooked long-grain rice
1/2 C. roasted red bell peppers, chopped
1 tsp. dried sage
1 tsp. lemon juice
1/2 tsp. ground cumin
1/4 tsp. black pepper

Heat some stock or water in a large saucepan over medium heat. Add onion and garlic, and sauté 3 minutes. Add squash, water, and rice, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in bell peppers and remaining ingredients.

Butter Flavored Cooking Spray
1 medium Baking Potato, cut into 1/4” slices 1/4 C. Green Bell Pepper, chopped
1/4 C. Onion, chopped
1/2 oz. Blue Cheese, crumbled
2 tsp. Chives, minced

Coat a nonstick skillet with cooking spray; place over medium high heat until hot. Add potato, cook 7-8 minutes or until browned turning occasionally. Add green pepper and onion. Cover, reduce heat and cook 20 minutes or until tender, turning occasionally. Sprinkle with cheese and cook 1 minute more until the cheese melts. Sprinkle with chives and serve.

1 Serving = Whole recipe
Calories: 162 calories (approximately, depends on size of potato)
Fat: 4g
Fiber: 3g

1 cup uncooked quinoa, well rinsed
2 1/4 cups vegetable or chicken stock
3 garlic cloves, minced
1 onion, chopped
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 pkg. Splenda

Heat some stock in a large skillet. Add the onion and cook until translucent. Add the quinoa and garlic and stir over medium heat for 3 minutes. Pour in the hot water and bring to a boil. Reduce the heat and add the chicken base, onion powder, garlic powder and sweetener. Cover and simmer for 20 minutes or until all of the liquid is absorbed.

1 1/2 C. Pearled Barley
4 C. Vegetable or Chicken Stock
1 C. Chopped onion
1 C. Sliced carrot
1 C. Chopped celery
Seasonings (Garlic powder, Oregano, Rosemary, Basil – whatever you like best)

Add all ingredients to a pot. Bring to boil and reduce heat and simmer for 40 min to 1 hour.

3 cups canned low-salt chicken broth
1 1/2 pounds small red-skinned potatoes, rinsed
2 bay leaves
1/4 cup dry white wine
1/2 cup chopped fresh chives or green onions

Combine broth, potatoes and bay leaves in heavy large saucepan. Bring to boil. Reduce heat, cover partially and simmer until potatoes are tender, about 15 minutes. Using slotted spoon, transfer potatoes to large bowl. Add wine to broth and boil until reduced to 1/3 cup, about 12 minutes. Discard bay leaves. Return potatoes to pot. (Can be prepared 1 day ahead. Cover and refrigerate.) Stir potatoes over medium heat until heated through, about 4 minutes. Stir in chives. Season to taste with pepper. Transfer to bowl and serve.

2 C. Sliced mushrooms
1 lg. Onion, chopped
1 lg. Carrot, chopped
1 Stalk celery, chopped
1 C. Barley
1 C. boiling water
3 lg. Tomatoes, peeled and chopped
1/4 C. Dry white wine
2 T. Tomato paste
1 tsp. Dried thyme
1/4 tsp. Freshly ground black pepper
Garnish: Chopped fresh Parsley

In a large nonstick skillet, heat some stock or water over medium-high heat; cook mushrooms, onion, carrot and celery for 10 minutes or until softened. Rinse barley under cold running water, drain. In bowl, combine barley, water, tomatoes, wine, tomato paste, seasonings and onion mixture; stir well. Turn into 8-cup casserole and bake in 350F oven for about 1 hour or until barley is tender. Serve sprinkled with parsley.

1 1/2 oz. (1/4 C.) uncooked yellow corn meal
3 T. all purpose flour
1 T. sugar
1 tsp. double-acting baking powder
3 egg whites
1/8 tsp. cream of tartar
2 T. vegetable oil
5 oz. Cheddar cheese, shredded and divided
2 T. plain, low fat yogurt
1 T. pickle relish
1 tsp. mustard
6 oz. thinly sliced boiled ham

Preheat oven to 400 degrees. Line 15 x 10 1/2 x 1 inch corn stick jelly roll pan with wax paper. Spray paper with nonstick cooking spray, set aside. In bowl combine corn meal, flour, sugar and baking powder; set aside. With mixer on medium speed, in large bowl beat egg whites with cream of tartar until stiff but not dry. Alternately fold in cornmeal mixture and oil; fold in 2 oz. cheese. Spread batter evenly in prepared pan and bake 5 to 6 minutes or until top springs back to touch do not over bake. Remove from oven and turn bread onto towel. Remove and discard wax paper. Starting at wide end, roll bread with towel. Set in wire rack and let cool for 5 minutes. In small mixing bowl combine yogurt, relish and mustard; set aside. Unroll and remove towel and top with ham slices. Spread yogurt mixture over ham and sprinkle with remaining 3 oz. of cheese. Reroll bread; place seam side down in non-stick jelly roll pan and bake at 400 degrees until cheese is melted about 5 minutes.

Yield: 12 slices
Serving Size: 2 slices

Calories: 240
Fat: 14g
Fiber: 0g

1 T. Olive Oil
2 cloves Garlic, crushed
3 Tomatoes, peeled and diced
1/2 T. Oregano
4 slices lightly toasted Italian Bread
3/4 C. grated Mozzarella Cheese
Salt and Pepper

Preheat oven to 375 degrees. Heat oil in frying pan over medium heat. Add garlic, tomatoes and oregano; season well with salt and pepper and cook 10 minutes. Arrange bread on cookie sheet and top with tomato mixture. Cover with cheese. Change oven setting to broil and cook bread until cheese is melted and bubbly. Season with freshly ground pepper, slice in half and serve.

Yield: 4 servings
Calories: 260
Fat: 12g
Fiber: 3.2g

2 large Tomatoes, diced (2 C.)
1 tsp. dried Basil
1 tsp. chopped Garlic
Salt and Pepper
6oz. Angel Hair Pasta
Parmesan Cheese

Mix first five ingredients and let sit at room temperature at least one hour. Cook pasta according to package direction, omitting oil and salt. Drain pasta and add tomato mixture. Serve immediately and garnish with parmesan cheese.

Yield: 4 servings
Serving Size: 1 C.

Calories: 170
Fat: 1g
Fiber: 3.0

1/4 C. Light Mayonnaise
1/4 C. nonfat Plain Yogurt
2 tsp. Dijon Mustard
2 tsp. chopped Garlic
6oz. dry Fettuccini Noodles

Mix all ingredients except noodles in a small bowl to make a sauce. Set aside to allow flavors to mingle and mellow while the pasta is cooking. Cook the fettuccini according to package directions, omitting oil and sat. Drain and return to pan. Add sauce to the noodles and toss. Cook on low until heated throughout.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 144
Fat: 4g
Fiber: .7g