Small Baby Red Potatoes, cut into chunks
1 C. White Wine
1-2 C. Chicken Stock
1-2 T. Garlic Powder (or to taste)
1 T. Onion Powder (or to taste)
1 T. Rosemary (or to taste)
Add all ingredients to a large pot, using just enough stock to cover potatoes. Bring to a boil, then turn down and simmer until potatoes are fully cooked, and broth has thickened somewhat.
2 Cloves Garlic, minced
1/2 T. Pepper
4 tsp. Reduced Sodium Soy Sauce
1 T. Paprika
8 Medium Potatoes
In a 9×14 baking dish mix all ingredients but potatoes. Mix and microwave 30 seconds. Cut potatoes into 6 wedges each. Stir potatoes into the oil mix and return to microwave, covered with waxed paper. Microwave until tender. For crispy potatoes, bake in oven at 375 until desired doneness.
3 C. cooked rice
1/2 C. sliced fresh mushrooms
1/2 C. shredded carrots
1/4 C. sliced green onions
1/4 tsp. ginger
1 garlic clove, minced
2 T. reduced sodium soy sauce
3 egg whites, beaten
1/8 tsp. pepper
3/4 C. Chinese peapods
While rice is cooking, heat a wok or skillet over medium-high heat until hot. Add mushrooms, carrot, onions, ginger, garlic and a splash of water; cook and stir 1 minute. Reduce heat to low. Stir in cooked rice and soy sauce. Cook 5 minutes, stirring occasionally. Push rice to side of pan, pour eggs and pepper on other side. Cook over low, stirring constantly until eggs are done. Add peas to egg mixture and stir contents of wok together and cook until thoroughly heated.
2 pounds red potatoes, peeled and cut into 1-inch pieces
1 T. olive oil
1 tsp. dried thyme
1/4 tsp. salt
1 garlic clove, minced
Cooking spray
Preheat oven to 400°.Place the potatoes in a large saucepan, and cover with water. Bring potatoes to a boil. Cover, reduce heat, and simmer 5 minutes; drain. Combine potatoes, olive oil, dried thyme, salt, and minced garlic in a large bowl, and toss gently to coat. Spoon mixture onto a 15 x 10-inch jelly-roll pan coated with cooking spray. Bake at 400° for 15 minutes.
1/2 C. serving: Calories: 66 fat: 1.9 g sodium: fiber: 1.6 g
7 oz. Penne pasta (about 2 C. uncooked)
1 T. Soft Butter
1 medium Leek, Chopped (white & pale green part only)
2 Cloves Garlic, minced
1 C. Baby Carrots
1/4 C. Dry white wine or Chicken Stock
1 tsp. Sage
3 T. Flour
2 C. Milk (skim works fine)
1/8 tsp. Nutmeg
3/4 C. Grated Parmesan cheese
10oz. Fresh Spinach (about 2 C.) well cleaned
Pepper to taste
Cook pasta as usual. Drain well. Sauté leeks & garlic with a little stock or water for 5 min. Add carrots, wine & sage. Cover & simmer approximately 10 minutes or until carrots are tender. Remove cover, increase heat & stir continuously until wine evaporates (should take only a few minutes). In the same saucepan used to cook the pasta, melt butter. Whisk together flour & milk & add to the saucepan that has the melted margarine in it. While stirring, bring this to a boil. Remove it from the heat & whisk in the cheese & nutmeg. Stir in the leeks, carrots & spinach. Cook over medium heat, stirring, for about 2 to 3 minutes or until the spinach is wilted & tender. Add the pasta & toss well. Season to taste & serve.
4 cups low-fat (1 percent) milk
1 cup cornmeal
pinch salt
pinch freshly ground black pepper
1/2 cup freshly grated parmesan cheese, optional
Pour the milk into a saucepan and bring to a boil over medium heat. Slowly add the cornmeal, salt, and pepper, stirring constantly to prevent lumps. Reduce the heat to low and continue to cook for about 6 more minutes, stirring occasionally, or until the polenta is the consistency of Cream of Wheat. To serve, allow 1/2 cup per serving and top with 1 T. of Parmesan cheese, if desired. 1/2 C. = 147 calories.
3 winter acorn or butternut squash
2 C. minced onions
1 C. minced celery
1 tsp. cooking chicken broth
3 cups fresh or 12 oz. frozen cranberries
1 cup unsweetened applesauce
2 tsp. freshly grated orange peel
Juice of 1 orange (about 1/2 cup)
2 tsp. Maple Extract + Splenda + water to equal 1/2 Cup
Preheat the oven to 400 degrees. Slice each squash in half lengthwise and remove the seeds. Place the squash, cut side down, in a large flat-bottomed baking pan, add water to about 1/2 inch, cover and bake for 30 minutes. Meanwhile, in a covered saucepan on medium heat, sauté the onions and celery in the cooking liquid, stirring often, for 10 minutes, until softened. Add the cranberries, lower the heat, and simmer until the cranberries have popped, about 10 minutes. Remove from the heat and stir in the applesauce, orange peel, and orange juice. The filling should be tart–add just enough maple extract liquid to offset the sourness of the cranberries. Remove the squash from the oven and turn the halves over in the pan. Fill each cavity with a rounded 1/2 cup of the filling. Bake, uncovered, for 30 minutes, until well done.
1 package dry yeast (about 2 1/4 tsp.)
1 cup warm water (100 degrees to 110 degrees)
2 C. bread flour, divided
1 cup whole wheat flour
3 T. honey
2 1/2 T. butter, melted
1 tsp. salt
Cooking spray
1 T. water
1 large egg
Dissolve yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Lightly spoon flours into dry measuring cup; level with a knife. Add 1 1/2 C. bread flour, whole wheat flour, honey, butter, and salt to yeast mixture; stir until well blended. Add 1/4 cup bread flour; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 8 minutes); add enough of remaining bread flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 1 hour or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Preheat oven to 425 degrees. Coat 12 muffin cups. with cooking spray. Divide dough into 12 equal portions. Working with 1 portion at a time, divide each portion into 3 pieces; shape each piece into a ball (cover remaining dough to prevent it from drying). Place 3 balls in each muffin cup. Cover and let rise 25 minutes or until doubled in size. Uncover dough. Combine 1 T. water and egg; brush over rolls. Bake at 425 degrees for 12 minutes or until lightly browned. Serve warm. 1 Roll = Calories: 152
2/3 C. 2% lowfat milk (I haven’t tried it with skim to see how it fares)
1/4 C. finely chopped fresh chives
2 tsp. baking powder
1 tsp. finely chopped fresh rosemary
3/4 tsp. salt
1/2 tsp. black pepper
3/4 C. whole wheat flour
3/4 C. all purpose flour
Combine milk, chives, baking powder, rosemary, salt and black pepper in a large bowl and mix well. Stir in flours, 1/2 C. at a time until blended. Turn onto floured surface and knead about 5 minutes or until smooth and elastic, adding flour as needed. Let stand at room temperature about 30-minutes. Preheat oven to 375 degrees F. Spray baking sheet with cooking spray. Divide dough into 12 equal balls. Roll each ball into a long thin rope and place on baking sheet. Lightly spray bread sticks with cooking spray. Bake about 12 minutes or until bottoms are golden brown. Turn bread sticks over and bake about 10 minutes more or until browned
1/2 C. Egg Beaters, beaten
1 C. Skim Milk
3/4 tsp. Salt
1/2 tsp. Thyme, crushed
1/4 tsp. Sage, crushed
1/2 tsp. Basil, crushed
1 C. flour
1/2 C. Grated reduced fat cheddar cheese
Combine seasonings with milk and eggs; add flour and cheese; mix until just blended. Pour into well-sprayed muffin tins (this is very important), filling 2/3 full. Do not preheat oven. Place muffin tin in oven, and heat to 450 degrees. Bake 30 minutes, no peeking. Remove from oven; turn off heat. Pierce popovers on 4 sides at right angles. Return to oven (do NOT turn on heat). Allow popovers to dry in oven about 10 minutes. Serve immediately.
1 package dry yeast (about 2-1/4 tsp.)
1 tsp. honey
3/4 C. warm water (100 degrees to 110 degrees)
1-1/2 C. bread flour, divided
1/4 C. whole wheat flour
1 T. olive oil
1 tsp. sea salt
Cooking spray
1 T. olive oil
6 C. vertically sliced onion
1 tsp. sea salt
3 thyme sprigs
3 garlic cloves, minced
2 bay leaves
3 large red bell peppers
1/4 tsp. freshly ground black pepper
1 T. chopped fresh thyme
Thyme sprigs (optional)
To prepare crust, dissolve yeast and honey in warm water in a large bowl; let stand for 5 minutes. Lightly spoon flours into dry measuring C., and level with a knife. Stir 1 C. bread flour and 1T. oil into yeast mixture. Cover and let rise in a warm place(85 degrees), free from drafts, 1-1/2 hours or until bubbly. Stir in1/2 C. bread flour, whole wheat flour, and 1 tsp. salt. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); dough will feel tacky. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, for 1 hour or until doubled in size. (Press two fingers into the dough. If indentation remains, the dough has risen enough.) Punch dough down; cover and let rest 10 minutes. To prepare the topping, heat 1 T. oil in a 12-inchnonstick skillet coated with cooking spray over medium-high heat. Add onion, and cook for 5 minutes, stirring frequently. Stir in 1tsp. salt, thyme sprigs, garlic, and bay leaves; cook for 15minutes or until deep golden brown, stirring frequently. Remove from heat. Discard thyme sprigs and bay leaves. Prepare broiler. While onion is cooking, cut bell peppers in half lengthwise, discarding seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 15minutes or until blackened. Place in a zip-top plastic bag, and seal .Let stand for 15 minutes. Peel and coarsely chop. Preheat oven to 425 degrees. Roll the dough into a 12 x 8-inch rectangle. Place the dough on a baking sheet coated with cooking spray. Top with the onion mixture and the chopped bell pepper. Sprinkle with black pepper. Bake at 425degrees for 25 minutes or until the crust is golden brown. Cool slightly. Sprinkle with chopped thyme. Cut into 8 squares, and cut each square in half diagonally. Garnish with thyme sprigs, if desired.
1 cup minced onions
1 large potato, cubed
1 to 2 cloves garlic, minced or pressed
2 T. unrefined oil
1/2 cup vegetable stock
1 T. freshly squeezed lemon juice
1 1/2 tsp. Cajun seasoning (or cayenne, paprika, and thyme)
Freshly ground black pepper
3 C. cauliflower, broken into small pieces
Sauté onions, potato, and garlic in oil and a little vegetable stock until onions are tender. Add remaining vegetable stock, lemon juice, Cajun spices, and salt and pepper to taste; stir. Add cauliflower. Cook over medium-low heat for about 30 minutes, or until potatoes and cauliflower are tender, adding water along the way if the mixture becomes too dry. Serve hot.
1 C. chopped onion
3 garlic cloves, minced
3 cups (1/2 -inch) peeled cubed butternut or other winter squash (about 1 lb.)
2 cups water
1 cup uncooked long-grain rice
1/2 C. roasted red bell peppers, chopped
1 tsp. dried sage
1 tsp. lemon juice
1/2 tsp. ground cumin
1/4 tsp. black pepper
Heat some stock or water in a large saucepan over medium heat. Add onion and garlic, and sauté 3 minutes. Add squash, water, and rice, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in bell peppers and remaining ingredients.
Butter Flavored Cooking Spray
1 medium Baking Potato, cut into 1/4” slices 1/4 C. Green Bell Pepper, chopped
1/4 C. Onion, chopped
1/2 oz. Blue Cheese, crumbled
2 tsp. Chives, minced
Coat a nonstick skillet with cooking spray; place over medium high heat until hot. Add potato, cook 7-8 minutes or until browned turning occasionally. Add green pepper and onion. Cover, reduce heat and cook 20 minutes or until tender, turning occasionally. Sprinkle with cheese and cook 1 minute more until the cheese melts. Sprinkle with chives and serve.
1 Serving = Whole recipe
Calories: 162 calories (approximately, depends on size of potato)
Fat: 4g
Fiber: 3g
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.
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.
1 cup uncooked quinoa, well rinsed
2 1/4 cups vegetable or chicken stock
3 garlic cloves, minced
1 onion, chopped
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 pkg. Splenda
Heat some stock in a large skillet. Add the onion and cook until translucent. Add the quinoa and garlic and stir over medium heat for 3 minutes. Pour in the hot water and bring to a boil. Reduce the heat and add the chicken base, onion powder, garlic powder and sweetener. Cover and simmer for 20 minutes or until all of the liquid is absorbed.
1 1/2 C. Pearled Barley
4 C. Vegetable or Chicken Stock
1 C. Chopped onion
1 C. Sliced carrot
1 C. Chopped celery
Seasonings (Garlic powder, Oregano, Rosemary, Basil – whatever you like best)
Add all ingredients to a pot. Bring to boil and reduce heat and simmer for 40 min to 1 hour.
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.
3 cups canned low-salt chicken broth
1 1/2 pounds small red-skinned potatoes, rinsed
2 bay leaves
1/4 cup dry white wine
1/2 cup chopped fresh chives or green onions
Combine broth, potatoes and bay leaves in heavy large saucepan. Bring to boil. Reduce heat, cover partially and simmer until potatoes are tender, about 15 minutes. Using slotted spoon, transfer potatoes to large bowl. Add wine to broth and boil until reduced to 1/3 cup, about 12 minutes. Discard bay leaves. Return potatoes to pot. (Can be prepared 1 day ahead. Cover and refrigerate.) Stir potatoes over medium heat until heated through, about 4 minutes. Stir in chives. Season to taste with pepper. Transfer to bowl and serve.
2 C. Sliced mushrooms
1 lg. Onion, chopped
1 lg. Carrot, chopped
1 Stalk celery, chopped
1 C. Barley
1 C. boiling water
3 lg. Tomatoes, peeled and chopped
1/4 C. Dry white wine
2 T. Tomato paste
1 tsp. Dried thyme
1/4 tsp. Freshly ground black pepper
Garnish: Chopped fresh Parsley
In a large nonstick skillet, heat some stock or water over medium-high heat; cook mushrooms, onion, carrot and celery for 10 minutes or until softened. Rinse barley under cold running water, drain. In bowl, combine barley, water, tomatoes, wine, tomato paste, seasonings and onion mixture; stir well. Turn into 8-cup casserole and bake in 350F oven for about 1 hour or until barley is tender. Serve sprinkled with parsley.
1 1/2 oz. (1/4 C.) uncooked yellow corn meal
3 T. all purpose flour
1 T. sugar
1 tsp. double-acting baking powder
3 egg whites
1/8 tsp. cream of tartar
2 T. vegetable oil
5 oz. Cheddar cheese, shredded and divided
2 T. plain, low fat yogurt
1 T. pickle relish
1 tsp. mustard
6 oz. thinly sliced boiled ham
Preheat oven to 400 degrees. Line 15 x 10 1/2 x 1 inch corn stick jelly roll pan with wax paper. Spray paper with nonstick cooking spray, set aside. In bowl combine corn meal, flour, sugar and baking powder; set aside. With mixer on medium speed, in large bowl beat egg whites with cream of tartar until stiff but not dry. Alternately fold in cornmeal mixture and oil; fold in 2 oz. cheese. Spread batter evenly in prepared pan and bake 5 to 6 minutes or until top springs back to touch do not over bake. Remove from oven and turn bread onto towel. Remove and discard wax paper. Starting at wide end, roll bread with towel. Set in wire rack and let cool for 5 minutes. In small mixing bowl combine yogurt, relish and mustard; set aside. Unroll and remove towel and top with ham slices. Spread yogurt mixture over ham and sprinkle with remaining 3 oz. of cheese. Reroll bread; place seam side down in non-stick jelly roll pan and bake at 400 degrees until cheese is melted about 5 minutes.
Yield: 12 slices
Serving Size: 2 slices
Calories: 240
Fat: 14g
Fiber: 0g
1 T. Olive Oil
2 cloves Garlic, crushed
3 Tomatoes, peeled and diced
1/2 T. Oregano
4 slices lightly toasted Italian Bread
3/4 C. grated Mozzarella Cheese
Salt and Pepper
Preheat oven to 375 degrees. Heat oil in frying pan over medium heat. Add garlic, tomatoes and oregano; season well with salt and pepper and cook 10 minutes. Arrange bread on cookie sheet and top with tomato mixture. Cover with cheese. Change oven setting to broil and cook bread until cheese is melted and bubbly. Season with freshly ground pepper, slice in half and serve.
Yield: 4 servings
Calories: 260
Fat: 12g
Fiber: 3.2g
2 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).
2 large Tomatoes, diced (2 C.)
1 tsp. dried Basil
1 tsp. chopped Garlic
Salt and Pepper
6oz. Angel Hair Pasta
Parmesan Cheese
Mix first five ingredients and let sit at room temperature at least one hour. Cook pasta according to package direction, omitting oil and salt. Drain pasta and add tomato mixture. Serve immediately and garnish with parmesan cheese.
Yield: 4 servings
Serving Size: 1 C.
Calories: 170
Fat: 1g
Fiber: 3.0
1/4 C. Light Mayonnaise
1/4 C. nonfat Plain Yogurt
2 tsp. Dijon Mustard
2 tsp. chopped Garlic
6oz. dry Fettuccini Noodles
Mix all ingredients except noodles in a small bowl to make a sauce. Set aside to allow flavors to mingle and mellow while the pasta is cooking. Cook the fettuccini according to package directions, omitting oil and sat. Drain and return to pan. Add sauce to the noodles and toss. Cook on low until heated throughout.
Yield: 6 servings
Serving Size: 1/2 C.
Calories: 144
Fat: 4g
Fiber: .7g
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.
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
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.
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)
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.
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
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
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
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
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
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
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
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
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