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Category: Starches

Curry Pasta

Curry Pasta

1 tsp. Garlic
1 Onion, chopped
3 large Tomatoes, chopped
1 tsp. Cumin
1 – 2 tsp. Curry
1/2 tsp. Coriander
6oz. dry Angel Hair pasta
2 T. grated Parmesan Cheese

Spray skillet with nonstick spray. Add vegetables and seasonings. Simmer for 15-20 minutes, or until thickened. Meanwhile, prepare pasta as directed on package, omitting oil and salt. Drain pasta. Pour vegetable sauce over pasta and toss. Serve sprinkled with parmesan cheese.

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

Calories: 260
Fat: 3g
FIber: 3.4g

Orzo with Lemon, Capers, Herbs & Spinach

Orzo with Lemon, Capers, Herbs & Spinach

3-4 C. Stock
1 C. Orzo
Zest of one Lemon
1/8 C. Lemon Juice
1/8 C Capers, rinsed and drained
1/3 C. Fresh Chopped Herbs (Basil, Oregano, Thyme, Rosemary, Parsley, etc – personal choice)
1/8 C. Parmesan Cheese
Pepper
1 C. shredded Spinach

In a large saucepan, bring stock to boil. Add orzo and cook, stirring often to prevent sticking, about 8-10 minutes, or until most liquid has been absorbed. Turn off heat; add remaining ingredients. Stir until fully mixed and the pasta is creamy. Serve at once, or keep warm in a 250-degree oven, stirring well before serving.

Yield: 4 servings

Calories: 170
Fat: 1g
Fiber: 2g

Notes: As usual, I found this a little too lemony for me. I seem to be writing that a lot in these notes as I publish recipes! I guess I just don’t like lemon flavors as well as I thought I did. The recipe originally didn’t call for the spinach, but spinach wilts up so fine and tiny and I thought it would be a good way to “hide” an extra veggie and a bit of fiber. It worked out fine, and I don’t think a person would even realize it wasn’t “supposed” to be there.

Vegetable Pancakes

Vegetable Pancakes

1/2 C. plus 1 T. Reduced Fat Bisquick
1/4 C. Plain Low-Fat Yogurt
2 egg whites
1/2 C. each finely diced onion and red bell pepper
1 T. Chopped flat Leaf Parsley
Dash Pepper
2 T. Non-Fat Sour Cream

In blender combine baking mix, yogurt and egg. Process until smooth and stir in remaining ingredients except sour cream. Spray 10″ nonstick skillet with non-stick spray and heat over medium high heat. Using 2 T. batter for each pancake, drop batter into skillet, making 3 pancakes. Using back of spoon spread batter into a circle about 3″ in diameter. Cook until bubbles appear on the surface and pancakes are browned on the bottom. Flip and cook until other side is browned. Top pancakes with sour cream.

Yield: 4 Servings
Serving Size: 3 Pancakes

Calories: 80
Fat: 1g
Fiber: 1g

Notes: You could use other vegetables in place of the onion and red bell pepper. I have done them shredded zucchini (although I squeezed that as dry as I could before mixing it in since it has a lot of water), grated carrots, diced leeks, and of course other colors of bell peppers (I like the sweetness of the orange ones)

6WBM Breakfast Muffins

6WBM Breakfast Muffins

1/2 C. whole Oatmeal (ground into flour in food processor or blender)
1/2 tsp Baking Powder
4 Egg Whites
1 – 2 T. Artificial Sweetener
1/2 C. Blueberries or other “A” fruit (optional)
Spices to taste — nutmeg, cinnamon, etc (optional)

Mix all the ingredients together; add a splash of water if necessary. Spoon into muffin tins, lined with paper muffin cups. Bake at 350 for 10-12 minutes. You may need to cook the muffins an extra minute or two if you add the fruit. Variation: instead of fruit, add 1/2 a shredded carrot (or zucchini), ground ginger and cinnamon to taste to the mix.

Yield: 2 servings
Serving Size: 2 medium or 4 miniature muffins

Calories: 133
Fat: 1.4g
Fiber: 1.7g

Notes: These aren’t super sweet or at all like store bought muffins, but they taste OK and are easily portable for a quick snack or breakfast on the go.

Baked Root Vegetables

Baked Root Vegetables

2 large carrots, quartered
1 medium turnip, quartered
1 medium rutabaga, quartered
1/4 C. Dry sherry or veggie broth
1 T. apple juice concentrate
1 T. honey or brown sugar
1 tsp. grated lemon rind

Preheat oven to 350. Spray PAM in a 2 qt. casserole dish (if necessary). Arrange veggies in dish. In small bowl combine sherry or broth, apple juice concentrate, honey or brown sugar, and lemon rind. Drizzle over root veggies. Cover with aluminum foil and bake till tender, about 40-50 minutes.

Yield: 4 sevings
Serving Size: ~ 3/4 C.

Calories: 65
Fat: .2
Fiber: 1g

Applesauce Oatmeal

Applesauce Oatmeal

1 C. skim milk
1/2 C. quick-cooking or old-fashioned rolled oats
1/2 C. unsweetened applesauce
1/2 Apple, diced small
Artificial sweetener equivalent to 4 tsp. sugar
1/4 tsp. ground cinnamon
3 drops vanilla extract

In medium saucepan, heat milk at medium heat until almost boiling. Add oats; cook and stir until desired consistency. Add applesauce, apple, sweetener, cinnamon, and vanilla; stir until combined. Serve with or without milk

Yield: 2 servings
Serving Size: ~3/4 C.

Calories: 169
Fat: 1.7g
Fiber: 2g

Barbeque Baked Lentils

Barbeque Baked Lentils

3 cups water
2 cups dried brown lentils
1/2 tsp. salt, divided
1 cup diced onion
2/3 cup ketchup
1/3 cup maple syrup
1/4 cup prepared mustard
1/2 tsp. ground ginger
1/2 tsp. vanilla extract
1/4 tsp. ground allspice
1/4 tsp. black pepper

Preheat oven to 350 degrees. Combine water, lentils, and 1/4 tsp. salt in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid. Combine lentils and diced onion in an 11×7-inch baking dish. Combine 1/4 tsp. salt, reserved cooking liquid, ketchup, and the remaining ingredients. Pour the ketchup mixture over the lentil mixture, stirring to combine. Bake at 350 degrees for 1 hour.

Yield: 8 servings
Serving Size: 3/4 cup

Calories 233
Fat 1 g
Fiber 6.2 g

Frijoles Ala Charra

Frijoles Ala Charra

4 strips bacon, chopped
1 medium-size onion, chopped
2 cloves garlic, chopped
1/2 tsp. dried coriander
1 tsp. dried oregano
2 cans (15 oz. each) black beans, undrained
1 ancho chile,* toasted, soaked, seeded, pureed (photo above)
1 tomato, seeded and diced
1/2 C. shredded Jack cheese

Cook bacon in large pot, stirring occasionally, over medium-high heat for 4 minutes; bacon should not be crispy. Add onion, garlic, coriander and oregano; cook, stirring, for 5 minutes or until onion is softened. Add beans with liquid, chile and tomato; heat through, 6 minutes. Remove from heat; top with cheese.

Yield: 8 servings
Calories: 183
Fat: 8g
Fiber: 8g

Manakeesh (Middle Eastern Spice Tart)

Manakeesh (Middle Eastern Spice Tart)

1 T. sugar
1 C. warm water
2 tsp. active dry yeast
3 C. all-purpose flour
1 tsp. salt
4 T. zaatar (Zaatar is an herb mixture composed of savory, thyme, sumac, and sesame seeds. A prepared mixture of this herb mixture can be found at most Middle Eastern groceries.)
2 T. olive oil
1/2 tsp. lemon juice

In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking, start preheating the oven with baking stones inside at 500 degrees F. Roll out 6 equal circles of dough. Meanwhile, in a small mixing bowl, mix zaatar mix with the olive oil and lemon juice. Pour the zaatar mixture equally on the dough circles and smooth it over the dough surface. Place on stone and bake until dough is done (8-10 minutes). Eat warm.

Yield: 6 servings
Serving Size: 1 bread round w/ spices

Calories: 260
Fat: 5.2g
Fiber: 1.6g

Peanut Butter & Jelly Mini Muffins

Peanut Butter & Jelly Mini Muffins

1 C. all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. salt
1/2 C. packed brown sugar
1/2 C. vanilla low-fat yogurt
2 T. creamy peanut butter
1 T. vegetable oil
2 large egg whites
Cooking spray
2 T. strawberry jelly or grape jelly

Preheat oven to 400 degrees. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, baking powder, baking soda, and salt in a bowl, and make a well in center of mixture. Combine sugar and next 4 ingredients (sugar through egg whites) in a bowl, and stir with a whisk until well-blended. Add to flour mixture, and stir just until moist. Spoon batter into 24 miniature muffin C. coated with cooking spray, filling each half full. Top each with 1/4 tsp. jelly; top with remaining batter. Bake at 400 degrees for 12 minutes or until a wooden pick inserted in center comes out clean. Remove from pans immediately.

Yield: 2 dozen mini muffins
Serving Size: 2 muffins

Calories: 121
Fat: 3.2g
Fiber: 0g

Maple-Pumpkin Sauté

Maple-Pumpkin Sauté

4 C. cubed peeled fresh pumpkin (1 1/2 lb.)
1 1/2 C. chopped Red Delicious apple
1/2 C. finely chopped onion
1/3 C. raisins
Cooking spray
3 T. maple syrup
1/4 tsp. salt
1/8 tsp. ground ginger

Combine the first 4 ingredients in a large nonstick skillet coated with cooking spray; cover pumpkin mixture, and cook over medium-high heat 20 minutes or until tender, stirring occasionally. Stir in syrup, salt, and ginger.

Yield: 4 servings
Serving size: 1 C.

Calories: 137
Fat: .4g
FIber: 3.6g

Pumpkin Gnocchi Gratin

Pumpkin Gnocchi Gratin

1 T. stick margarine
2 T. all-purpose flour
2 T. dry white wine
1 (10 1/2-oz.) can low-salt chicken broth
1/8 tsp. salt
1 3/4 C. all-purpose flour
1 C. fresh or canned pumpkin puree
1/2 tsp. salt
1/4 tsp. ground nutmeg
14 C. water
Cooking spray
1/3 C. grated Parmesan cheese
1/4 tsp. paprika
1/4 tsp. cracked pepper

Melt margarine in a medium nonstick saucepan over medium heat. Stir in 2 T. flour; cook 30 seconds. Add wine and broth; bring to a boil. Reduce heat, and simmer 3 minutes or until thick. Stir in 1/8 tsp. salt. Remove from heat; set aside, and keep warm. Combine 1 3/4 C. flour, pumpkin puree, 1/2 tsp. salt, and nutmeg in a large bowl. Stir well to form a smooth dough (dough will be slightly sticky). Turn dough out onto a lightly floured surface. Shape dough into a 12 x 3-inch-long roll. Cut roll lengthwise into 6 (1/2-inch-thick) strips, and cut each strip into 12 (1-inch) pieces. Press each piece of dough with a lightly floured fork. Place gnocchi on a lightly floured baking sheet; set aside. Preheat oven to 450°. Bring water to boil in a large Dutch oven. Add half of gnocchi; cook 3 minutes or until done. Remove gnocchi with a slotted spoon; place in a colander. Repeat with remaining gnocchi. Place gnocchi in a 13 x 9-inch baking dish coated with cooking spray; spoon sauce evenly over gnocchi. Sprinkle with cheese, paprika, and pepper. Bake at 450° for 15 minutes or until thoroughly heated. Serve warm.

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

Calories: 202
Fat: 4.1g
Fiber: 1.7g

Sugar-Roasted Pumpkin

Sugar-Roasted Pumpkin

1 small pumpkin (about 2 1/2 lb.)
Cooking spray
2 tsp. butter, divided
2 T. dark brown sugar, divided

Preheat oven to 425°. Cut the pumpkin into 4 wedges, discarding seeds and membrane. Place the pumpkin wedges, cut sides up, in an 11 x 7-inch baking dish coated with cooking spray. Place 1/2 tsp. butter on each wedge, and sprinkle each wedge with 1 1/2 tsp. sugar. Bake at 425° for 35 minutes or until tender.

Yield: 4 servings
Serving size: 1 wedge

Calories: 94
Fat: 2.1g
Fiber: 1g

Bread Stuffing

Bread Stuffing

1 (16-oz.) loaf French bread, cut into 1-inch cubes
3 T. reduced-calorie stick margarine
1 1/2 C. chopped celery
3/4 C. chopped onion
1/4 C. water
1/2 tsp. salt
1/2 tsp. rubbed sage
1/2 tsp. dried thyme
1/4 tsp. pepper
1 (10 1/2-oz.) can low-salt chicken broth
Vegetable cooking spray

Place bread cubes in a layer on a jelly-roll pan. Bake at 350° for 12 minutes or until toasted; place in a bowl. Melt margarine in a saucepan over medium heat. Add celery and onion; sauté 10 minutes. Remove from heat; stir in water and next 5 ingredients (water through broth). Add bread cubes, tossing to coat; spoon into a 2-quart casserole coated with cooking spray. Cover; bake at 375° for 30 minutes.

Yield: 10 servings
Serving size: 1/2 C.

Calories: 162
Fat: 3.4g
Fiber: 1.6g

Pumpkin Squash Salad

Pumpkin Squash Salad

2 lb. squash or pumpkin
1/3 C. olive oil
3 cloves garlic, sliced paper thin
1/2 C. fresh mint, chopped coarsely
1/2 C. vinegar
1/2 C. sugar
pinch cinnamon
salt to taste
freshly ground black pepper

Peel the squash, discard the strings and seeds and cut the pulp into 1/2″ thick slices. Warm the olive oil in a large sauté pan over moderate heat and sauté the slices until tender and brown on both sides. Remove with a slotted spatula to a serving platter. Cover with chopped mint and garlic slivers. To the oil remaining in the pan, add the vinegar, sugar and cinnamon and cook until the sugar dissolves and the sauce thickens. Pour over the squash. Let marinate for a few hours at room temperature and serve at room temperature.

Yield: 8 servings
Calories: 161
Fat: 9g
Fiber: 1g

Caramelized Turnips

Caramelized Turnips

8 small turnips
2 T. olive oil
salt to taste
freshly ground black pepper

Preheat oven to 425°F. Turnips that are sufficiently young and tender need only be rinsed and dried before cooking; older purple-top turnips will need to be peeled. Cut the turnips into halves, or quarters if they are small. Big ones should be cut in half lengthwise and the halves sliced into wedges. Toss the turnips in a bowl with a generous splash of olive oil and salt and pepper. Spread them out in an even layer on a baking sheet and roast them for about 10 minutes, then toss them once (if tossed more frequently, they tend to break apart as they become tender). Roast for 5 minutes more and check for doneness – depending on the water content of the turnips, they can take from 15 to 30 minutes. The turnips are done when they are fork tender and nicely caramelized.

Serving Size: 2 turnips
Calories: 159
Fat: 7g
Fiber: 7g

Classic Macaroni and Cheese

Classic Macaroni and Cheese

2 C. macaroni
1/2 C. onions, chopped
1/2 C. evaporated skim milk
1 medium egg, beaten
1/4 tsp. black pepper
1 1/4 C. (4 oz) lowfat sharp cheddar cheese, finely shredded
as needed nonstick cooking spray

Cook macroni according to directions—but do not add salt to the cooking water. Drain and set aside. Spray casserole dish with nonstick cooking spray. Preheat oven to 350 °F. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and sauté for about 3 minutes. In another bowl, combine macaroni, onions, and rest of the ingredients, and mix thoroughly. Transfer mixture into casserole dish. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Servings: 8
Serving size: 1/2 C.

Calories: 200
Total fat: 4g
Total fiber: 1g

Shells & Cheese

Shells & Cheese

2 C. (dry) Medium Shell Pasta
1 T. Butter Buds
2 T. Hot Water
1 T. Flour
1 1/2 C. Skim Milk
4 oz. Velveeta Light, cubed
Salt & Pepper to Taste

Boil macaroni according to package instructions. Prepare sauce: In a small C., mix Butter Buds with Hot Water then pour into a small non-stick pan. Stir in Flour and add a couple of T. of the Skim Milk. Heat over medium heat stirring constantly. Gradually add the rest of the Skim Milk and bring to a slow boil still stirring constantly. Add the Velveeta cubes and stir until melted. Spray a casserole with non-stick spray combine macaroni and cheese sauce. Stir and Bake at 350 degrees for about 30 minutes

Yield: 4 servings
Calories: 210

Sweet and Sour Seashells

Sweet and Sour Seashells

1 lb uncooked small seashell pasta (9 C. cooked)
2 T. vegetable oil
3/4 C. sugar
1/2 C. cider vinegar
1/2 C. wine vinegar
1/2 C. water
3 T. prepared mustard
to taste black pepper
1 jar (2 oz) sliced pimentos
2 small cucumbers
2 small onions, thinly sliced
18 leaves lettuce

Cook pasta in unsalted water, drain, rinse with cold water, and drain again. Stir in oil. Transfer to 4-quart bowl. In blender, place sugar, vinegars, water, prepared mustard, salt, pepper, and pimento. Process at low speed for 15–20 seconds, or just enough so flecks of pimento can be seen. Pour over pasta. Score cucumber peel with fork tines. Cut cucumber in half lengthwise, then slice thinly. Add to pasta with onion slices. Toss well. Marinate, covered, in refrigerator for 24 hours. Stir occasionally. Drain, and serve on lettuce.

Yield: 18 servings
Serving Size: 1/2 C.

Calories: 158
Total fat: 2 g
Total fiber: 2 g

Sweet Potato Biscuits

Sweet Potato Biscuits

butter-flavored cooking spray or baking parchment paper
2 1/2 C. (312.5 g) sifted unbleached all-purpose flour
2 T. (24 g) spoonable brown sugar substitute
2 tsp. (10 ml) baking powder
1 tsp. (5 ml) baking soda
1/2 tsp. (2.5 ml) ground nutmeg
1/2 tsp. (2.5 ml) salt
1/2 tsp. (4 g) granulated sugar
1/4 C. (59 ml) canola oil
3/4 C. (177 ml) + 2 T. (30 ml) cultured nonfat buttermilk
3/4 C. (180 g) mashed cooked sweet potato

Preheat oven to 425°F (220°C). Lightly spray a nonstick baking sheet with cooking spray or line with parchment paper. In a large bowl, combine flour, brown sugar, baking powder, baking soda, nutmeg, salt, and sugar. In a large measuring C., combine oil, buttermilk, and mashed sweet potato. Add to the dry ingredients and mix until just combined. (The dough will be quite dry). Transfer dough to a floured work surface. Knead a few times and pat to 1 inch (2.5 cm) thickness rectangle about 8 inches X 5 inches (20 cm X 12.5 cm). Dip a sharp knife in flour, then cut the dough into thirds lengthwise. Then cut each long strip into 6 equal pieces, making 18 squares in all. Transfer biscuits to prepared baking sheet. Bake about 12 to 13 minutes, until tops are golden and firm to the touch. Serve warm.

Yield: 18 Biscuits
Serving Size: 1 Biscuit

Calories: 104
Fat: 3g
Fiber: 1g

Oriental Rice

Oriental Rice

1 1/2 C water
1 C chicken stock or broth,
fat skimmed from top
11/3 C long grain white rice, uncooked
2 tsp. vegetable oil
2 T. onion, finely chopped
1 C celery, finely chopped
2 T. green pepper, finely chopped
1/2 C pecans, chopped
1/4 tsp. ground sage
1/2 C water chestnuts, sliced
1/4 tsp. nutmeg
to taste black pepper

Bring water and stock to boil in medium-size saucepan. Add rice and stir. Cover and simmer for 20 minutes. Remove pan from heat. Let stand, covered, for 5 minutes or until all liquid is absorbed. Reserve. Heat oil in large nonstick skillet. Sauté onion and celery over moderate heat for 3 minutes. Stir in remaining ingredients, including reserved cooked rice. Fluff with fork before serving. Skim off the fat from the chicken stock, use a minimum of oil, and don’t add salt—and you’ll create a dish that’s flavorful and healthy.

Yield: 10 servings
Serving size: 1/2 C.

Calories: 139
Fat: 5 g
Fiber: 1 g

Sesame Ginger Noodles

Sesame Ginger Noodles

Dressing:
1/2 C. creamy peanut butter
3/4 C. chicken broth
1/4 C. soy sauce
2 T. rice wine vinegar
1 T. minced fresh ginger
1 T. sesame oil
1 clove minced garlic

2 C. trimmed watercress
1 cucumber, peeled, halved lengthwise, seeded and thinly sliced
1/2 C. finely diced yellow pepper
1/2 C. finely diced red pepper
1/4 C. thinly sliced radishes
1/4 C. thinly sliced green onions
6 C. cooked Linguine

Dressing: Puree all dressing ingredients in blender until smooth. Combine veggies in large bowl. Cook pasta according to directions; drain and rinse. Add to bowl with veggies, wilting watercress slightly. Toss with dressing.

Yield: 6 servings
Calories: 315
Fat: 8.9g
Fber: 2.9g

Green Gnocci

Green Gnocci

dash olive oil
1 small onion, finely chopped
3 cloves garlic, finely minced
14 oz. veggie broth
1 package (10 oz.) frozen chopped spinach, defrosted, and squeezed dry
1 C. fresh basil leaves, loosely packed
1/2 C. fresh flat-leaf parsley
1 lb. frozen potato gnocci, cooked according to directions on package
1/4 C. grated Romano cheese
salt and pepper to taste
1 oz. pine nuts, toasted

Heat oil on medium heat in deep skillet; add oil, onion and garlic. Sautée until onions are soft. Add broth and reduce heat to low. Grind spinch in food processer and set aside. Add herbs to processor and pulse until finely chopped. Toss hot, cooked gnocci with broth/onion/garlic mixture. Add spinach and heat through. Remove from heat and stir in remaining ingredients, seasoning with salt and pepper. Serve immediately.

Vegetable and Potato Pave

Vegetable and Potato Pave

1 T. extra-virgin olive oil
6 C. julienned portobello mushrooms, gills removed (about 8 medium mushrooms)
6 C. julienned fresh shiitake mushrooms (about 1 lb.)
15 Yukon Gold potatoes, scrubbed, unpeeled
2 medium butternut squash, peeled, seeded
3 T. potato starch
1/4 C. fresh herb mix (see notes)
1 tsp. salt
1 tsp. freshly ground black pepper
8 roasted red bell peppers, peeled and seeded (see notes)
6 C. packed spinach, stems removed

Notes: For fresh herb mix, in a small bowl combine 1/4 C. finely chopped fresh basil, 1/4 C. finely chopped fresh oregano, 1/2 C. finely chopped fresh parsley, 1/4 C. finely chopped fresh thyme; mix well. Store in an airtight container in the refrigerator for up to 1 week.

For roasted red peppers, use red or yellow bell peppers, or Anaheim or poblano chilies. Preheat the broiler. Arrange peppers on roasting pan and place under the broiler. Broil on each side until the skin has blistered and turned black, about 10 minutes total, using tongs to turn the peppers as they blacken. Carefully remove the peppers from the oven, place in a bowl and cover with plastic wrap (this will make removing the skins easier). Cool for 20 minutes, peel off the skins and remove stems and seeds. Gently rinse off any remaining charred skin. If you have a gas stove, you can roast the peppers directly on the stove top. Arrange the peppers on the burner rack. Cook until all sides are blackened and blistered, turning once. You also can roast peppers on a grill following the same directions. For the pave: Preheat the oven to 350 degrees. Spray a 13-by-9-inch baking dish with cooking spray. Heat a large sauté pan over medium-high heat and add the olive oil to lightly coat the bottom of the pan. Add the mushrooms and sauté until soft, about 5 minutes. Cut the potatoes and the butternut squash on a mandoline with a sharp knife into 1/4-inch-thick slices. Arrange 1/3 of the potatoes to cover the bottom of the prepared dish in rows, overlapping slightly. Sprinkle with 1 T. of the potato starch and season with 1/3 of the herbs, salt and pepper. Add a layer of 1/2 of the roasted peppers. Spread 1/2 of the cooked mushrooms over the roasted peppers. Layer 1/2 of the spinach over the mushrooms, making sure to arrange it as evenly as possible. Layer another 1/3 of potatoes over the spinach. Sprinkle the potatoes with 1 T. of the potato starch and 1/3 of the herbs, salt and pepper. Repeat the process again with the remaining vegetables. Finish with a layer of potatoes, the remaining herbs, salt, pepper and the remaining 1 T. potato starch. The entire pave now consists of 3 layers of potatoes with 2 sets of vegetable layers in between. Spray both sides of a piece of parchment paper cut to the size of the pan and place on top of the pave. Place another baking pan or casserole dish of equal size on top and weigh down with clean bricks or another heavy object that can withstand heat. Place in the oven and bake for about 1 hour, or until pave is soft in the center – check by inserting a small knife into the center. Let the pave rest for 15 minutes before cutting.

Yield: 12 Servings
Calories: 250
Fat: 2g
Fiber: 8g

Cilantro and Serrano Chile Rice

Cilantro and Serrano Chile Rice

1 1/2 C. fat-free chicken broth
1 C. Texmati rice (or another aromatic rice)
1 T. butter
half a medium onion, minced
1minced serrano chile
1/4 C. minced cilantro

In a 1-quart saucepan over high heat, combine broth with rice. Bring to a boil, stir well, and cover the pan. Reduce heat to very low and simmer 15 to 18 minutes or until all the water is absorbed. In a small bowl, combine butter, onion, serrano chile, and cilantro; mix well. Stir the cilantro mixture into the hot rice until the butter melts and the ingredients are well-distributed. Cover and let stand 5 minutes.

Yield: 4 servings
Calories: 198
Fat: 4.1g
Fiber: .8g

Cuban Black Beans

Cuban Black Beans

3 T. olive or vegetable oil
1 C. onions, chopped
2 garlic cloves, minced, or 1/4 tsp. garlic powder
1 tsp. ground cumin
1 tsp. ground coriander seeds
1 tsp. paprika
1 C. carrots, chopped
1 medium green pepper, chopped
1/8 tsp. black pepper
1/4 C. fresh parsley, chopped, or 4 tsp. dried parsley flakes
1 C. orange juice
2 medium tomatoes, chopped
7 C. cooked black beans, drained (from one lb. dry or 4 16-oz. cans)
1/4 to 1 C. water

Wash and prepare vegetables. In a saucepan, sauté onions, garlic, and spices in oil until onions are clear. Add carrots; sauté for 3-4 minutes. Add green pepper; cook another 5 minutes. Add black pepper, parsley, juice, and tomatoes. Simmer until vegetables are tender. Combine the black beans with the vegetable mixture. Puree only 2-3 C. of the bean mixture in the blender with water to make it smooth. Stir the puree into the remaining beans and simmer for 10 minutes.

Yield: 8 servings
Serving size: 1 C.
Calories: 210
Fat: 4.5g
Fiber: 11g

Butternut Squash and Chard Souffle

Butternut Squash and Chard Souffle

1 butternut squash (about 2 3/4 lb.)
1/2 C. 1% low-fat milk
1/3 C. (1 1/3 oz.) shredded fontina cheese
1/4 tsp. salt
1 large egg
1 large egg white
Cooking spray
2 quarts water
1/2 tsp. salt
8 C. finely chopped Swiss chard or collard greens
1 tsp. butter

Preheat oven to 375�. Cut squash in half lengthwise; discard seeds and membrane. Place squash halves, cut sides down, on a baking sheet; bake at 375� for 45 minutes or until tender. Cool. Peel squash. Mash pulp. Set aside 2 C. pulp, reserving remaining pulp for another use. Combine 2 C. squash pulp, milk, and next 4 ingredients (milk through egg white) in a food processor; process until smooth. Pour into a 1-quart souffl� dish coated with cooking spray. Place souffl� dish in a 9-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 375� for 40 minutes or until puffy and set. While squash is baking, bring 2 quarts water and 1/2 tsp. salt to a boil in an 8-quart stockpot or Dutch oven. Add Swiss chard; cover and cook 8 minutes. Drain well; toss with butter. Serve immediately.

Yield: 6 servings
Serving size: 1/2 C. souffle and 1/4 C. greens

Calories: 138
Fat: 4.5g
Fiber: 2.2g

Easy Mexican Cornbread

Easy Mexican Cornbread

3 boxes Jiffy Cornbread Mix

1 13 1/2 oz. can creamed corn

3 eggs

1/4 C. milk

1 1/2 C. taco flavored shredded cheese (or Mexican Blend)

Optional: 1 minced jalapeno and 2 tsp. chili powder

 

Mix all the ingredients together with a wooden spoon until just moistened. Spread in a 9×13 pan that has been coated with cooking spray. Bake at 350 degrees for about 20 minutes or until golden brown. Test by inserting a toothpick or tapping on the top to see if it’s firm. Do not overcook or it will dry out. I prefer using a metal baking pan-if you use a glass pan it may take 10-15 minutes longer. Watch it carefully.

Lentils and Rice with Fried Onions (Mujadarrah)

Lentils and Rice with Fried Onions (Mujadarrah)

Lentils and Rice with Fried Onions6 T. olive oil

1 large white onion, sliced into rings

1 1/3 C. uncooked green lentils

3/4 C. uncooked long-grain white rice

salt and pepper to taste

1/4 C. plain yogurt or sour cream (optional)

 

Heat the olive oil in a large skillet over medium heat. Stir in the onions, and cook about 10 minutes, until browned. Remove from heat, and set aside. Place lentils in a medium saucepan with enough lightly salted water to cover. Bring to a boil, reduce heat, and simmer about 15 minutes. Stir rice and enough water to cover into the saucepan with the lentils. Season with salt and pepper. Cover saucepan, and continue to simmer 15 to 20 minutes, until rice and lentils are tender. Mix half the onions into the lentil mixture. Top with yogurt or sour cream and remaining onions to serve.

Nettle Risotto

Nettle Risotto

A good use of cooked stinging nettles is in risotto. Blanched, nettles will keep their emerald loveliness even after a good 15 minutes of cooking, which makes this risotto visually stunning.

The dish itself is pretty simple: Risotto rice, cooked nettles, butter, shallot, garlic, a little pecorino cheese and beef stock. The basic structure of this risotto holds with all sorts of variations. You could use a different grated cheese, such as parmigiano or a Greek mizithra. You can use onions instead of shallots. You can switch out the nettles for spinach or any other delicate-leafed green (orach, chard or herbs work well). You can even use vegetable or chicken stock if you must, although the flavor will not be the same.

One thing you cannot switch out, however, is the rice. You absolutely must use short-grain rice to make risotto — long grain rice lacks the particular starch that sloughs off with constant stirring, and without it, you have no creaminess. No creaminess, no risotto. You can buy risotto rice in many supermarkets.

This recipe serves two as a main course, or four as an appetizer. It can be doubled.

1 C. risotto rice
1 C. cooked, drained nettles or spinach (see below)
2-3 T. unsalted butter
2-3 T. grated pecorino cheese
1 large shallot, minced
3 minced garlic cloves
4 C. beef stock
Salt

Depending what variety your nettles are, you will need four or five big tong-fulls of fresh nettles to get your cup of cooked nettles. Regular nettles (urtica dioica) are more substantial than their daintier cousins, the dwarf nettle (urtica urens) and retain more of their volume when cooked. I say tong-fulls because you do not want to pick up fresh nettles, as they will sting you. Thus the name. Get a large pot of water boiling and add a handful of salt. Grab the nettles with tongs and put them into the boiling water. Stir around and boil for 1-2 minutes for dwarf nettles, about 5 minutes for regular nettles. Fish them out with a skimmer or the tongs and immediately dump them into a big bowl with ice water in it. Once they are cool, put them in a colander to drain. Get a cloth towel, like a tea towel, and put the nettles in it. Wrap one end of the towel one way, then the other end of the towel the other (like a candy wrapper) and squeeze out as much moisture as you can. Chop the nettles finely — don’t use a food processor or you will get a mush. The finer you chop, the smoother your risotto will be. Remove any stray stems. To make the risotto, heat 2 T. butter in a large saucier or heavy pot set on medium-high. Wait until the butter stops frothing and add the shallot. Cook for 2-3 minutes, stirring often. Add the garlic and the rice and stir to combine. Stirring constantly, cooked everything for a minute or so or until all the rice is well coated with butter. Add 1 tsp. salt and your first C. beef stock and turn the heat to high. Stir it into the rice. When it starts boiling strongly, turn the heat down to medium and stir often, at least every minute or so, until the rice absorbs the stock. Repeat with a second C. stock. When the second C. is absorbed, add the nettles and the third C. stock. Stir well to combine. Keep stirring constantly now to develop the creaminess in the risotto, and to distribute the nettles evenly. Let the stock absorb. Taste the risotto, and add salt if needed. It may need that fourth C. stock, as you want the dish to be loose, not firm. At any rate, you will need at least a little more stock to loosen the risotto for the cheese and the final T. butter, which you add now. Stir everything well and let the butter and cheese melt in the risotto for about 4 or 5 minutes, still stirring often. Serve at once. If you have leftovers, you can add the risotto to a beaten egg, form into patties or balls, roll in breadcrumbs and fry in olive oil. It is delicious.

Polenta Stir Fry

Polenta Stir Fry

 

1/2 to 3/4 log of pre-made polenta (cut into 1/4 inch thick slices — and use how much you want to use)

1 large tomato

1 large zucchini

1 large red onion

Olive oil

Balsamic Vinegar

Raspberry jam

Honey (if you don’t eat honey, use a bit of your favorite sweetener)

Ground black pepper

 

Chop the onion, zucchini, and tomato into large chunks. Cut polenta into slices. Heat oil in a wok or large fry pan until hot. Throw in the rounds of polenta into the pan and carefully cook (they get soft — so flip them gently) until lightly browned on each side. In another, smaller pan, throw in the onion and zucchini. Cook until just soft, but not mushy. You want a slight bit of crispness. Once veggies are soft, turn off heat and throw in tomato. Mix together until warmed. Divide veggies onto two plates and top with equal rounds of polenta. Mix the balsamic vinegar, raspberry jam, and a bit of honey to taste to create a thin, sweet sauce. Drizzle sauce over each dish. Top with pepper to taste.

No Fail Pizza Hut Style Breadsticks

No Fail Pizza Hut Style Breadsticks

1 ½ C. hot water

2 T. sugar

½ tsp salt

½ C. non fat dry milk

1 T. yeast

~ 3 C. flour (I often use ½ whole wheat flour)

1/3 C. melted butter

 

Dissolve sugar, salt and dry milk in hot water. Add enough flour (~1 C.) to make a soupy mixture. When the mixture is no longer hot but still warm add the yeast and stir well. Then add the rest of the flour, enough to form a moderately stiff dough. Knead the dough until smooth. Roll dough into a rectangular shape the size of your baking pan. Spread half of the butter onto the baking pan, then place your dough into the pan and spread the remaining butter on top of the dough. Top the breadsticks with garlic salt, parmesan cheese, salad seasoning salt, or whatever you want. Cut the dough into breadsticks with a pizza cutter and let raise for 10-15 min. Bake at 350 degrees for 20- 25 min. Yum!

Artichoke Sourdough Stuffing

Artichoke Sourdough Stuffing

1 pound mushrooms, rinsed, ends trimmed, and sliced

1 T. butter

2 onions (3/4 lb. total), chopped

1 C. chopped celery

2 T. minced garlic

About 2 C. reduced-sodium chicken broth

1 loaf (1 lb.) sourdough bread, cut into 1/2-in. cubes

2 jars (6 oz. each) marinated artichoke hearts, drained and chopped

1 C. freshly 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 freshly ground black pepper

1 large egg

In a 12-in. frying pan over high heat, cook mushrooms, butter, onions, celery, and garlic, stirring often, until vegetables are lightly browned, about 15 minutes. Pour into a large bowl. Add a bit of broth to pan and stir to scrape up browned bits. Add to bowl. Pour 2 C. broth into bowl and add bread, artichoke hearts, parmesan, poultry seasoning, and rosemary; mix well. Add salt and pepper to taste. Make a well in stuffing. Add egg and beat with a fork to blend; mix egg with stuffing. Preheat oven to 325° to 350° (use temperature turkey requires; see Note below). Spoon stuffing into a shallow 3-qt. (9- by 13-in.) casserole. For moist stuffing, cover with foil; for crusty stuffing, do not cover. Bake until hot (at least 150° in center) or lightly browned, about 50 minutes. Make ahead: Up to 1 day ahead, make stuffing, put in casserole, cover, and chill. Allow about 1 hour to bake. Note: For turkeys 10-13 lbs., oven/bbq temperature should be 350°; for turkeys 14 lbs. and over, oven/bbq temperature should be 325°.

Orzo Salad with Corn, Green Beans, and Tomatoes

Orzo Salad with Corn, Green Beans, and Tomatoes

1 pound green beans

1 1/2 C. dried orzo pasta (8 oz.)

3 ears fresh corn (10 to 14 oz. each; see notes)

1/2 C. white wine vinegar

1/2 C. extra-virgin olive oil

1/2 C. minced shallots

2 T. Dijon mustard

2 T. minced fresh tarragon or 2 tsp. dried tarragon

Salt and pepper

2 C. cherry tomatoes (12 oz.), rinsed, stemmed, and cut in half

In a 5- to 6-quart pan over high heat, bring about 2 quarts water to a boil. Meanwhile, rinse green beans, trim off ends, and pull off any strings. Cut into 2- to 3-inch lengths. Add beans to boiling water and cook until barely tender to bite, 3 to 5 minutes. Drain and immerse in ice water until cold; drain well. Fill same pan with 2 1/2 to 3 quarts water and bring to a boil over high heat. Add orzo and cook until barely tender to bite, 8 to 11 minutes. Drain and rinse with cold water; drain well. Meanwhile, husk corn, discarding silk; rinse ears. Holding each ear upright in a large, deep bowl, cut off kernels close to the cob. To make dressing: In a small bowl, whisk together vinegar, olive oil, shallots, mustard, tarragon, and salt and pepper to taste. In a large, wide bowl, mix orzo with 1/2 C. of the dressing. Add more salt and pepper to taste. Spread level. Layer corn kernels, green beans, and tomatoes over pasta. Pour remaining dressing into a container. Cover and chill both salad and dressing until ready to serve. Shortly before serving, pour three-fourths of the remaining dressing over salad and mix gently to blend. Add more dressing and salt and pepper to taste.

Baked Squash Gratin

Baked Squash Gratin

1 (3-pound) butternut squash, peeled, seeded and cut into 1-inch cubes

Salt and freshly ground black pepper, to taste

1/2 C. freshly grated Parmesan

1/4 C. purchased basil pesto

2 T. unsalted butter, cut into 1/2-inch pieces, plus more for greasing

 

Preheat the oven to 350 degrees F.  Lightly butter an 8-inch baking dish and set aside. Fill a large pot with enough water to come 2 inches up the sides of the pot. Set a steamer rack in the pot, cover, and bring the water to a boil over high heat. Add the squash and steam over medium heat until the squash is very tender, about 20 minutes. Transfer the squash to a food processor and blend until smooth and creamy. Season the squash to taste with salt and pepper.  Spoon half of the squash evenly over the prepared baking dish. Dollop half of the pesto all over the squash in the dish. Sprinkle half of the cheese over the squash. Repeat layering with the remaining squash, pesto, and cheese. Using a skewer, swirl the pesto decoratively into the squash. Dot the top with butter and bake until the gratin is heated through and golden brown around the edges, about 40 minutes.

Spinach Squares

Spinach Squares

4 T. butter

3 eggs

1 C. flour

1 C. milk

1 tsp. salt

1 tsp. baking powder

1 lb. mild Cheddar cheese, grated

2 packages (10 oz. each) frozen spinach, thawed, drained, and chopped

 

Melt butter in 9″ X 13″ baking dish in 350°F oven and remove. In large bowl, beat eggs well. Add flour, milk, salt, and baking powder. Mix well. Add cheese and spinach. Mix well. Spoon into baking dish and level. Bake at 350°F for 35 minutes, or until top is slightly browned. Take out, cool for 45 minutes, and cut into squares.

 

 

Yield:

Calories:

Fat:

Fiber:

 

Puff Pastry Twists with Sun-Dried Tomato Pesto

Puff Pastry Twists with Sun-Dried Tomato Pesto

1 sheet frozen puff pastry, thawed according to package directions

1/4 C. prepared sun-dried tomato pesto

1/4 C. grated Parmesan

Directions

Preheat the oven to 400 degrees F.

 

Roll puff pastry into a 12 by 15-inch rectangle. Spread pesto evenly over pastry, to within 1/8-inch of the edges. Fold dough in half lengthwise. Roll dough out again into a 12 by 5-inch rectangle. Sprinkle Parmesan over new rectangle. Cut dough crosswise into 1/2-inch thick strips. Twist each strip into a corkscrew. Arrange twists on a large baking sheet and press down ends to prevent unrolling. Bake 10 minutes, until puffed up and golden brown.

Roasted Potato Wedges with Pot O’ Gold Cheddar Sauce

Roasted Potato Wedges with Pot O’ Gold Cheddar Sauce

Potato Wedges:

3 large baking potatoes, each cut into 8 wedges

2 T. vegetable oil

1/2 tsp. salt

1/4 tsp. pepper

 

Cheddar Sauce:

2 T. canola oil

2 T. flour

1 1/4 C. 2% reduced fat milk

1 1/4 C. (5 oz.) shredded, sharp Cheddar cheese

2 T. finely chopped green onions (optional)

1 T. imitation bacon bits

1/4 tsp. cayenne pepper

 

Parent and Child: Wash hands. Parent: Preheat oven to 425 degrees F. Parent: Wash and cut potatoes into wedges. Child: In a re-sealable plastic bag, toss potatoes with oil, salt and pepper. Spread evenly onto baking pan and cover with foil.  Parent: Bake for 30 minutes, remove cover and turn potatoes. Bake for 10 additional minutes or until lightly browned. Parent and Child: Heat oil in medium saucepan. Add flour and stir over medium heat for 30 seconds. Add milk and stir until thickened. Reduce heat to low; stir in cheese, green onions, bacon bits and pepper. Parent: serve potato wedges with warm cheese sauce.

 

Yield:

Calories:

Fat:

Fiber:

Quinoa with Broccoli Rabe

Quinoa with Broccoli Rabe

IMG_99291 C. quinoa

2 C. low sodium vegetable broth

2/3 C. chopped onion

1 tsp. minced garlic

1 lb. broccoli rabe, trimmed and chopped

1/4 tsp. salt

1/4 tsp. red pepper flakes

 

Toast quinoa, stirring, in nonstick skillet over medium-low heat, 5 minutes. Bring broth and water to boil in medium saucepan; stir in quinoa. Reduce heat to medium-low; cover and simmer 12 to 15 minutes until liquid is absorbed and quinoa is tender. Fluff with fork and transfer to large bowl; cover and keep warm. Heat a small amount of water or broth in large nonstick skillet over medium high heat. Add onion and garlic; cook 3 minutes. Stir in broccoli rabe, salt and red pepper. Cook until broccoli rabe is tender, 5 to 7 minutes. Stir vegetables into quinoa. Serve warm or at room temperature.

 

Yield:

Calories:

Fat:

Fiber: