Kristen's Recipes

2 lb. small new red potatoes
1/2 C. sun dried tomatoes (not packed in oil, soaked in hot water, then chopped when soft)
1/4 C. Balsamic vinegar
2 T. Olive oil
1 T. Mrs. Dash Table Blend
3 T. chopped green onions

Cook potatoes in large pot of boiling water 12 to 15 minutes, until tender when pierced with a fork. Drain and rinse potatoes in cold running water. Meanwhile, combine sun dried tomatoes, vinegar, olive oil and Mrs. Dash in small bowl; mix well. Combine potatoes and green onions in large bowl. Add dressing and toss to coat. Refrigerate until ready to serve.

1 T. stick margarine or butter
1-1/4 cups chopped onion
3/4 cup chopped green bell pepper
2 garlic cloves, minced
1 cup reduced-calorie ketchup
1/4 cup packed brown sugar
1/4 cup maple syrup
2 T. Worcestershire sauce
2 tsp. barbecue smoked seasoning (such as Hickory Liquid Smoke)
2 tsp. prepared mustard
1 (16-ounce) can red beans, drained
1 (15.8-ounce) can Great Northern beans, drained

Melt margarine in a medium saucepan over medium-high heat. Add onion, bell pepper, and garlic; sauté 4 minutes. Stir in ketchup and remaining ingredients; bring to a boil. Reduce heat; simmer 15 minutes, stirring occasionally.

1/2 cup calories: 179 fiber: 3.8g

1/4 C. Chopped Onion
1/4 C. Chopped Celery
1/4 C. Chopped Red Bell Pepper
2. T. Chopped and Seeded Chili Pepper (jalapeño, etc)
2 day-old cornbread muffins, cubed
1/4 C. Water
1 tsp. Poultry Seasoning
Dash Pepper

Spray microwave-able dish with nonstick cooking spray. Add onion, celery, and bell pepper. Microwave on high for one minute. Add remaining ingredients and stir until combined, and spread evenly in dish. Microwave on high for about 5 minutes, until liquid is absorbed. Broil in oven for 1-2 minutes to crisp up top if desired.

1 tsp. Butter
1 tsp. Oil
4 C. cubed, pared Jicama
1 C. Sliced Red Onion
1 C. Red Bell Pepper Strips
1/4 C. Chicken Stock
Dash Crushed Red Pepper

Combine oil and butter in skillet and heat until butter melts. Add jicama and cook over medium high heat, stirring frequently until lightly browned, about 5 minutes. Add onions and bell pepper and cook until onions are soft. Stir in remaining ingredients, cover and cook over high heat until jicama is tender, 6-7 minutes.

1 large red onion
2 T. water
2 parsnips (about 1/2 lb.)
2 small russet potatoes (about 3/4 lb. total)
1 1/4 C. low fat milk (1 percent)
3/4 C. chicken broth
1 1/2 T. all purpose flour
Pinch freshly grated nutmeg

Halve onion lengthwise and cut crosswise into 1/4-inch thick slices. In a large saucepan cook onion in water, covered, over moderate heat, stirring occasionally, 5 minutes, or until softened. Remove cover and cook onion until any liquid in saucepan is evaporated. Preheat oven to 425 degrees. Peel parsnips and potatoes. Grate parsnips coarse and cut potatoes crosswise into 1/8-inch thick slices. In a 2 C. measure or bowl whisk together milk, broth, and flour until combined well. Add milk mixture to onion with parsnips, potatoes, nutmeg, and salt to taste and simmer, stirring frequently, 1 minute.
Pour vegetable mixture carefully into a shallow 1 1/2-quart baking dish and bake in lower third of oven 45 minutes, or until top is golden brown and potatoes are tender when pierced with a knife.

1 1/2 cup rice
2 cups stock
1 1/2 cup water
1/4 – 1/2 cup marsala wine
3-4 sun dried tomatoes – soaked in 1/2 cup boiling water
1 med onion – chopped
1 clove garlic – minced
1/2 cup celery – chopped
1/2 green bell pepper – diced
1/2 red bell pepper – diced
8 oz mushrooms coarsely chopped
10 oz bag fresh spinach – coarsely chopped

Place rice, 1 1/2 cups stock and water in heavy pot and bring to a boil. Cover, reduce heat and simmer for 45 min. Sauté onion, garlic, celery and peppers in remaining 1/2 cup stock and marsala over moderate heat until tender, covering pan and stirring occasionally, adding water if pan becomes dry. Remove the sun dried tomatoes from water and slice thinly and add the sun dried tomatoes and mushrooms to the onions and cover, stirring occasionally until tender. Then add the spinach and cover for 2 min or just until spinach wilts. Remove from heat and stir seasoning with salt and pepper to taste. Combine with the cooked rice and enjoy.

1 C. quinoa
8 sun-dried tomatoes (not oil-packed), diced
2 shallots, minced
1 clove garlic, minced
2 C. stock or water
Pinch of cayenne pepper
2 T. chopped fresh parsley
Freshly ground black pepper

Place quinoa in a fine-meshed sieve and rinse under warm running water for 1 min. Set aside. Heat a little stock in a nonstick saucepan over med. heat. Add tomatoes, shallots and garlic and sauté for 3-5 minutes, or till shallots are softened. Add stock or water and bring to a boil. Stir quinoa and cayenne, return to a boil, then reduce heat to low and simmer, covered, for about 30 minutes, or until liquid is absorbed. Let sit for 5 minutes, and fluff grains with a fork to separate. Stir in fresh parsley and season with pepper.

1 cup quinoa
1/2 small white onion, finely chopped
1 celery rib, cut into 1/4-inch dice
1 carrot, cut into 1/4-inch dice
1 small fennel bulb (sometimes called anise), trimmed, cored, and cut into 1/4-inch dice
1 1/2 cups water

Rinse quinoa in a bowl in at least 5 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a fine sieve. Cook onion, celery, carrot, and fennel in a little stock in a 3-quart heavy saucepan over moderate heat, stirring occasionally, until onion is softened and stock is nearly gone, 5 to 6 minutes. Add quinoa and sauté over moderately high heat, stirring, until lightly toasted, 2 to 3 minutes. Add water and pepper to taste and cook over moderately low heat, covered, until quinoa is tender and liquid is absorbed, 12 to 15 minutes.

2 large yellow onions, chopped
2 cloves garlic, minced
1/4 cup water
3 green peppers, chopped
4 zucchini, sliced
2 large potatoes, peeled and chopped
4 cups diced tomatoes (one 32 oz. can)
1 tsp basil
1 tsp oregano
2T. chopped parsley
Fresh ground pepper to taste

In a large pot, cook the onions and garlic in 1/4 cup of water, stirring for about 3 minutes. Add the remaining ingredients except the pepper. Cover and cook over a medium heat for 30 minutes, stirring occasionally. Season with pepper and serve.

One potato for each person
One square of tin foil for each person
A few slices of onion
Pepper to taste

Spray the tin foil with cooking spray. Peel the potato, if desired. Slice each potato onto individual square’s of tin foil. Slice some onion on top of the potato, and sprinkle with pepper. Fold the foil together and place all of your potato packets on a cookie sheet in the oven. Cook at 400 degrees for 45 minutes. Use a toothpick to check for doneness.

One potato for each person
One square of tin foil for each person
A few slices of onion
Pepper to taste

Spray the tin foil with cooking spray. Peel the potato, if desired. Slice each potato onto individual square’s of tin foil. Slice some onion on top of the potato, and sprinkle with pepper. Fold the foil together and place all of your potato packets on a cookie sheet in the oven. Cook at 400 degrees for 45 minutes. Use a toothpick to check for doneness.

1-1/2 C. all-purpose flour
1/4 C. grated Parmesan or Romano cheese
2 T. sugar
1 T. snipped fresh chives
1-1/2 tsp. baking powder
1 beaten egg
3/4 C. milk
2 T. cooking oil
1/2 C. chopped pepperoni (2 oz.)
2 tsp. grated Parmesan or Romano cheese

Grease an 8x4x2- or 7-1/2×3-1/2×2-inch loaf pan; set aside. In a medium mixing bowl stir together the flour, Parmesan or Romano cheese, sugar, chives, and baking powder. Make a well in the center of dry ingredients. In another bowl stir together the egg, milk, and cooking oil. Add the liquid ingredients all at once to the dry ingredients. Stir just until moistened (batter should be lumpy). Fold in the pepperoni. Pour batter into the prepared pan. Sprinkle the Parmesan or Romano cheese over the top. Bake in a 350 degree F oven for 40 to 45 minutes or until a wooden toothpick inserted near the center comes out clean. If necessary, cover with foil the last 10 minutes of baking to prevent overbrowning. Cool in the pan for 5 to 10 minutes. Remove loaf from the pan and cool slightly on a wire rack. Serve warm or cool. Store in refrigerator.

Yield: 1 loaf (12 slices)
Calories: 144
Fat: 6g
Fiber: .5g

1/2 lb white button mushrooms
1/2 lb potatoes, parboiled
1 T. chopped roasted red bell peppers
1 clove garlic
1/2 T. chopped parsley
Balsamic vinegar, to taste

Cut mushrooms and potatoes into quarters. Sauté mushrooms in pan with water or low-sodium chicken broth. Add garlic and peppers and cook until softened. Add potatoes and stir until browned. Add parsley and vinegar; cook until liquid is evaporated.

1-1/3 cups chicken broth
2/3 quick cooking barley
1/2 cup thinly sliced carrots
1/2 cup thinly sliced celery
1 clove garlic, minced
1/2 cup sliced mushrooms
1/4 cup sliced green onions
1-2 T soy sauce

In a medium saucepan bring chicken broth to a boil. Stir in barley and reduce heat. cover and simmer 10-12 minutes or until tender. Watch the liquid level, since it can boil off and burn your pot. Add more liquid if its gets too low. In a large skillet add carrots, celery, mushrooms, garlic, and onions. Heat on medium-high heat for about 3 minutes. Add cooked barley and soy sauce. Mix well. Continue to cook over medium heat until heated through.

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 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.