Browsed by
Category: Starches

Carmelized Onion & Roasted Red Pepper Tart

Carmelized Onion & Roasted Red Pepper Tart

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.

Cajun Cauliflower and Potatoes

Cajun Cauliflower and Potatoes

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.

Butternut-Rice Pilaf

Butternut-Rice Pilaf

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.

Blue Cheese Potatoes

Blue Cheese Potatoes

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

Black Beans & Tomatoes

Black Beans & Tomatoes

Vegetable Cooking Spray
1 tsp. Olive Oil
3 cloves Garlic, mashed
28oz. Can Whole Tomatoes, drained and coarsely chopped
2 15oz. Cans Black Beans, drained
1/2 tsp. Cayenne Pepper
1/4 tsp. minced Fresh Cilantro

Coat a large nonstick skillet with veggie spray. Add olive oil, and place over medium high heat until hot. Add garlic, sauté until tender. Add chopped tomatoes, reduce heat and cook uncovered 6 minutes or until mixture is slightly thickened. Stir in beans, cayenne pepper and cilantro, cover and cook 5 minutes or until thoroughly heated. Garnish with cilantro.

Black Bean & Couscous Salad

Black Bean & Couscous Salad

1 C. uncooked Couscous
1 1/4 C. Chicken Broth
3 T. Olive Oil
2 T. Lime Juice
1 tsp. Red Wine Vinegar
1/2 tsp. Cumin
8 Scallions, chopped
1 Red Bell Pepper, chopped
1/4 C. Fresh Cilantro, chopped
1 C. Frozen Corn, thawed
1 15oz. Can Black Beans
Pepper to taste

Bring chicken broth to a boil in a 2-quart or larger saucepan and stir in the couscous. Cover the pot and remove from heat. Let stand for 5 minutes. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans, and toss to coat. Fluff the couscous well, breaking up any chunks. Add to the bowl with the vegetables and mix well. Season with salt and pepper to taste and serve at once or refrigerate until ready to serve.

Basic Quinoa

Basic Quinoa

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.

Barley Pilaf

Barley Pilaf

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.

Barley & Pine Nut Casserole

Barley & Pine Nut Casserole

1 C. uncooked Barley
1 1/2 C. Reduced Sodium V-8 Juice
1/2 tsp. Pepper
2 Stalks Celery, sliced
1 Bell Pepper, chopped
2 C. Vegetable broth
4 Scallion, sliced
1/4 C. Pine Nuts, toasted

Mix all the ingredients except green onions and nuts in a 4-6 qt crockpot or slow cooker. Cover and cook on low heat for 6 to 8 hours or until barley is tender. Stir in green onions and pine nuts. *To toast pine nuts, bake uncovered in an ungreased shallow pan at 350 degrees for 10 minutes, stirring occasionally until golden brown or cook in an ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins and them stirring constantly until golden brown.

Chived Potatoes

Chived Potatoes

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.

Barley Bake with Tomatoes and Mushrooms

Barley Bake with Tomatoes and Mushrooms

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.

Ham & Cheese Cornbread Sticks

Ham & Cheese Cornbread Sticks

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

Cheesy Italian Bread

Cheesy Italian Bread

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

All White Casserole

All White Casserole

2 C. dry navy beans
1/2 tsp. ginger
1 C. chopped white onions
1/2 C. sour cream
1/4 tsp. pepper
1 1/2 tsp. salt
2 1/2 T. honey
1 C. boiling water

Cover beans in hot water; soak for 2 hours. Bring to boil in same water and add ginger. Simmer 1 hour, adding more water if necessary to keep beans covered. Drain. Turn beans into slow-cooker pot. Stir in onion, sour cream, pepper, salt, honey and boiling water. Cover and cook on low setting 6 hours (or bake in 350° oven 2 hours).

Tomato and Basil Pasta

Tomato and Basil Pasta

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

Dijon Fettuccini

Dijon Fettuccini

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

Lentils with Carrots

Lentils with Carrots

3 C. water
3 C. finely diced carrot
1 C. dried small black, green, or brown lentils
1/4 C. minced fresh onion
1/2 tsp. salt
1 bay leaf
1 T. butter

Combine the first 6 ingredients in a saucepan; bring to a boil. Reduce heat, and simmer for 25 minutes. Drain. Stir in butter. Discard bay leaf.

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

Calories: 138
Fat: .5g
Fiber: 3.9g

Notes: lentils are undercooked and carrots overcooked imo with this recipe. Next time I wil try starting lentils in water with bay leaf first, and then add the rest and cook until it’s done. Probably something like lentils alone 25m and then carrots 15 minutes more. I’m thinking that should allow the lentils to be soft and the carrots to retain some texture.

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.