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Category: High Fiber

Three-Mushroom Saut� Over Toast

Three-Mushroom Saut� Over Toast

1/4 C. dried porcini mushrooms (about 1/4 oz.)
1 C. boiling water
1 T. olive oil
1/2 C. finely chopped onion
1 T. tomato paste
6 C. sliced button mushrooms (about 1 lb.)
3 C. thinly sliced shiitake mushroom caps (about 7 oz.)
1 tsp. all-purpose flour
1/4 tsp. salt
1/4 tsp. black pepper
2 T. chopped fresh parsley
1 garlic clove, minced
1 garlic clove, halved
4 (1 1/2-oz.) slices peasant or country bread, toasted
1/2 C. (2 oz.) shredded fontina or fresh Parmesan cheese

Combine the porcini mushrooms and boiling water in a bowl; cover and let stand 30 minutes. Drain porcinis in a colander over a bowl, reserving liquid. Rinse and chop porcinis. Heat oil in a large skillet over medium-high heat until hot. Add onion; saut� 5 minutes or until lightly browned. Stir in tomato paste, and saute 30 seconds. Add porcini, button, and shiitake mushrooms, stirring to coat. Saut� 5 minutes or until mushrooms release moisture and darken, stirring once. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in reserved mushroom liquid; sprinkle with salt and pepper. Bring to a boil; cook 1 minute. Stir in parsley and minced garlic. Remove from heat. Rub garlic halves on one side of each toast slice; sprinkle each slice with 2 T. cheese. Top each with 3/4 C. mushroom mixture.

Yield: 4 servings
Calories: 264
Fat: 8.9g
Fiber: 4.1g

Ginger Shrimp with Carrot Couscous

Ginger Shrimp with Carrot Couscous

1 T. vegetable oil, divided
1 (12-oz.) can carrot juice, divided
3/4 C. uncooked couscous
1/4 C. fresh lime juice
2 to 3 tsp. minced seeded jalape�o pepper
2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1/4 C. sliced green onions
4 C. gourmet salad greens
1 1/2 lb. cooked peeled and deveined medium shrimp

Combine 1 tsp. oil and 1 C. carrot juice in a medium saucepan; bring to a boil. Gradually stir in couscous. Remove from heat. Cover and let stand 5 minutes. While couscous stands, bring remaining carrot juice to a boil in a small saucepan; cook until reduced to 1/4 C. (about 2 1/2 minutes). Remove from heat; stir in 2 tsp. oil, lime juice, jalape�o, ginger, and salt. Fluff couscous with a fork; stir in 1/4 C. reduced carrot juice mixture and onions. Combine remaining carrot juice mixture, greens, and shrimp in a bowl, tossing gently to coat.

Yield: 4 servings
Serving size: about 1/2 C. couscous mixture and 1 1/2 C. shrimp mixture

Calories: 403
Fat: 5.8g
Fiber: 4.2g

Basil Lobster Wrap

Basil Lobster Wrap

1/4 C. reduced-fat mayo
2 tsp. fresh lemon juice
1/4 tsp. Dijon mustard
1/8 tsp. kosher salt
1/8 tsp. coarsely ground black pepper
1/3 lb. lobster meat, cut into 1/2-inch pieces
2 T. minced celery
1 T. chopped fresh basil
2 (8-inch) 98% whole wheat flour tortillas
2 Boston lettuce leaves
1 small tomato, sliced

In a medium bowl, wisk together mayo, lemon juice, mustard, salt and pepper. Add lobster, celery and basil; mix to combine. Warm tortillas according to package directions. Line with lettuce; spoon lobster salad down center and top with tomato. Roll up, fasten with toothpicks, and cut diagonally in half.

Yield: 2 servings
Calories: 299 cal
Fat: 10g
Fiber: 11g

Pan-Fried Ropa Vieja (Flank Steak in Tomato Sauce)

Pan-Fried Ropa Vieja (Flank Steak in Tomato Sauce)

1/2 lb. flank steak
1/2 medium onion, sliced (1 C.)
2 carrots, thinly sliced (1 C.)
2 cloves garlic, crushed
1/2 medium green bell pepper, sliced (about 1 C.)
1 141/2-ounce can whole tomatoes with sauce (13/4 C.)
1 tsp. dried oregano
1/2 C. sliced pimentos
Salt and freshly ground black pepper

Cut meat into paper-thin slices. Heat a medium nonstick skillet on medium-high heat. Spray with nonstick cooking spray. Saute meat about 2 minutes. Remove to a plate. In same pan, saute onion and carrots 3 minutes. Add garlic and bell pepper and saute for an additional 5 minutes. Add tomatoes and oregano. Break up tomatoes with a spoon as they cook. Simmer 5 minutes. Return meat to the pan and mix well. Add pimentos, and salt and pepper to taste. Cook 1 minute. Serve over rice.

Yield: 2 servings
Calories: 338
Fat: 13g
Fiber: 6.4g

Crab Salad with Asparagus & Avocado

Crab Salad with Asparagus & Avocado

3/4 lb. asparagus, cut into 2-inch pieces
1/2 C. finely chopped scallions
1/4 C. plain nonfat yogurt
3 T. reduced-fat sour cream
2 T. chili sauce
1 T. minced fresh dill
2 tsp. grated lemon zest
2 tsp. fresh lemon juice
2 tsp. Dijon mustard
1/2 lb. lump crabmeat, picked over to remove any cartilage
2 C. slivered bottled roasted red peppers
5 C. shredded Romaine lettuce
Half a medium avocado, thinly sliced
1 lemon, cut into eight wedges

Cook asparagus in a vegetable steamer until just cooked through, one to two minutes. Set asparagus aside to cool. Meanwhile, in a medium bowl, combine scallions, yogurt, sour cream, chili sauce, dill, lemon zest and juice, and mustard, and stir to blend. Add asparagus, crab, and roasted peppers to dressing and toss very gently to combine. Dividing evenly, line four salad plates with lettuce. Top with fanned out avocado slices and top avocado with a mound of crab salad. Serve with lemon wedges.

Yield: 8 servings
Calories: 193
Fat: 6.5g
Fiber: 5.6g

Bean & Quinoa Chili

Bean & Quinoa Chili

1 C. Quinoa; rinsed and drained
2 C. Water
1 T. Vegetable oil
1 lg Onion; diced
1 Green bell pepper; seeded an
1 C. Celery; chopped
1 Jalapeno pepper; seeded and
2 Tomatoes; cored and diced
1 C. Carrots; diced
32 oz Black beans, canned; drained
28 oz Canned crushed tomatoes
1 T. Chili powder
1 T. Dried parsley
1 T. Dried oregano
2 tsp. Ground cumin
1/2 tsp. Black pepper
1/2 tsp. Salt
4 Green onions; chopped

Combine quinoa and water in saucepan, cover and bring to a simmer over medi heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from he and let stand about 10 minutes. Meanwhile, heat oil in a saucepan; add onion, bell pepper, celery and jalapeno. Saute 7 minutes over medium heat. Stir in fresh tomatoes and carrots; saute 3 to 4 minutes. Stir in beans, crushed tomatoes, and seasonings; cook about 25 minutes over low heat. Ladle chili into bowls and top with green onions if desired.

Yield: 8 servings
Calories: 201
Fat: 3g
Fiber: 8g

Tanzanian Veggie Soup

Tanzanian Veggie Soup

1 Medium Onion, chopped
8 C. Vegetable Stock
1 tsp. Ground Ginger
1 tsp. Ground Cumin
1/2 tsp. Cinnamon
1/4 tsp. Cayenne Pepper
2 Large Carrots, sliced
1 1/2 C. Tomatoes, chopped
1 1/2 C. Corn
3 to 4 C. Yukon Gold Potatoes, diced
1 C. Smooth Peanut Butter
1/2 C. Boiling Water
4 C. Red cabbage, chopped
1 C. Green Beans, cut 1 inch pieces
1 Medium Banana, peeled and sliced
Sprinkle of Peanuts, finely chopped

In a soup pot over a medium high heat, cook onion in 1/2 C. vegetable stock until softened, about 5 minutes. Stir in spices and cayenne and cook 1 minute. Add remaining vegetable stock, carrots, tomatoes, corn and potatoes. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. In a small bowl whisk together peanut butter and boiling water. Add to pot along with cabbage and green beans. Stir well to combine and simmer for 15 minutes. Serve garnished with banana slices and chopped peanuts.

Yield: 6 servings
Calories: 206
Fat: 10g
Fiber: 5.5g

Spicy Corn Pancakes

Spicy Corn Pancakes

2 C. whole wheat flour
1 tsp. salt
1 tsp. baking powder
2 C. corn kernels, fresh or frozen
2 chipotle chili peppers, canned in adobo sauce, diced
2 cloves garlic, minced
4 scallions, diced
1 C. nonfat milk

Mix whole wheat flour with salt and baking powder. In a separate bowl, mix corn, chipotles, garlic, scallions, and milk. Gently blend wet ingredients with dry until well mixed. Spray skillet with vegetable cooking spray and preheat until it is moderately hot. For each pancake, use about 1/4 C. batter. Cook 3 minutes on each side or until golden brown.

Yield: 4 servings
Serving Size: 3 three-inch pancakes
Calories: 287
Fat: 2g
Fiber: 9.5g

Lentil Chili

Lentil Chili

2 C. water
3/4 C. dried brown lentils, cleaned
1 can (14.5 oz.) tomatoes, crushed
1 medium green bell pepper, chopped
1 medium yellow onion, chopped
1 tsp. crushed fresh garlic
2 T. chili powder
1/2 tsp. ground cumin
1/4 tsp. ground allspice
1 can (15 oz.) tomato sauce
2 C. fresh or frozen (thawed) whole kernel corn

Place all of the ingredients except for the tomato sauce and corn in a 2.5-quart pot, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer, stirring occasionally, for 30 minutes, or until the lentils are tender. Add the tomato sauce and corn to the lentil mixture. Stir to mix, cover, and simmer for 10 to 15 additional minutes. Transfer the chili into individual serving bowls, and serve hot.

Yield: 8 C.
Calories: 133
Fat: 0.8g
Fiber: 8g

White and Green Chili

White and Green Chili

 

1 pound unseasoned meat loaf mix (1/3 lb. each ground veal, pork, and beef) or ground beef round

1 small onion, chopped

2 15-ounce cans great Northern or white beans, rinsed and drained

1 14-ounce can chicken broth

1 16-ounce jar prepared green salsa

1-1/2 tsp. ground cumin

4 T. chopped fresh cilantro, divided

1/2 C. dairy sour cream (optional)

 

Heat a large Dutch oven over high heat. Add meat loaf mix and onion; cook, breaking up meat with a spoon, for 5 minutes, until no longer pink. Drain any fat. Add beans, broth, salsa and cumin. Bring to a boil; reduce heat and simmer 15 minutes. Stir in 3 T. cilantro. Divide among 4 serving bowls. Top each serving with sour cream and garnish with remaining 1 T. cilantro.

 

Yield: 4 servings

Calories: 480

Fat: 21g

Fiber: 9g

Curried Barley and Shrimp Salad

Curried Barley and Shrimp Salad

1 tsp. curry powder

1/2 tsp. turmeric

1 C. barley

1 lb frozen peeled and deveined sm cooked shrimp, thawed and drained

1 1/2 C. seeded and diced tomatoes

1/2 C. chopped green bell pepper

1/2 C. chopped peeled cucumber

5 T. fresh lime juice

3 T. vegetable oil

2 tsp. seeded, finely chopped jalapeno chile pepper (wear plastic gloves when handling)

1 clove garlic, minced

1/4 tsp. salt

Romaine lettuce leaves

1/4 C. chopped fresh basil or cilantro

1 lime, quartered (garnish)

 

Combine curry, turmeric, and 3 C. of water in large saucepan and heat to a boil. Stir in barley. Cover and cook over low heat until water is absorbed and barley is tender, about 45 minutes. Transfer to colander. Rinse with cold water and drain well. In large bowl, combine barley, shrimp, tomatoes, bell pepper, and cucumber. In small bowl, whisk juice, oil, chile pepper (to taste), garlic, and salt until blended. Pour over barley mixture and toss. Spoon barley salad on top of lettuce and sprinkle with basil. Garnish with lime

 

Yield: 6 servings

Calories: 287

Fat: 9g

Fiber: 7g

 

Wheat Berry Salad with Red Pepper, Eggplant, and Zucchini

Wheat Berry Salad with Red Pepper, Eggplant, and Zucchini

1 C. wheat berries

1 quartered red bell pepper

2 T. olive oil, preferably extra virgin, divided

4 slices (1/2″ thick) eggplant

4 slices (1/4″ thick) sweet onion

1 medium zucchini, cut into 4 thick diagonal slices

1 medium yellow crookneck squash, cut into 4 thick diagonal slices

1/4 tsp. salt,

1/4 tsp. ground black pepper, divided

3 T. red wine vinegar

1 T. chopped parsley + parsley sprigs (garnish)

1 tsp. chopped fresh oregano

1 tsp. leaves + oregano sprigs (garnish)

Minced garlic

 

Place the wheat berries in a medium bowl, fill the bowl with water, cover, and soak in the refrigerator overnight. Drain. Place in a medium saucepan, cover with water, and heat to a boil. Simmer, uncovered, until wheat berries are tender, about 1 hour. Meanwhile, preheat the oven to 400ºF. Arrange the bell pepper in a single layer on a large sheet pan or baking sheet. Measure 1 T. oil. Lightly brush the pepper with some of the T.. Roast for 20 minutes. Turn the pepper. Add the eggplant, onion, zucchini, and squash to the pan. Brush with what remains of the 1 T. oil. Roast for about 25 minutes longer, or until browned. Let the vegetables stand to cool. Season with 1/8 tsp. of the salt and the pepper. Set half of the vegetables aside. Cut the remaining vegetables into 1/2″ pieces. In a large bowl, combine the vinegar, chopped parsley, chopped oregano, garlic, the remaining 1 T. oil, and the remaining 1/8 tsp. salt and pepper. Add the wheat berries and cut-up vegetables. Toss to coat. Spoon onto a serving platter. Arrange the remaining vegetables around the edges. Garnish with herb sprigs.

 

Yield: 4 servings

Calories: 280

Fat: 8g

Fiber: 8g

Easy Couscous Salad

Easy Couscous Salad

1 1/4 C. whole wheat couscous

1/3 C. lemon juice

1 T. olive oil, preferably extra virgin

2 medium bell peppers, 1 red and 1 orange, chopped

1 can (15 ounces) chickpeas, rinsed and drained

1/2 C. crumbled feta cheese

Basil, cilantro, or parsley (garnish)

 

Bring 1 3/4 C. of hot water to a boil in a medium saucepan. Add the couscous, cover, and turn off heat. Let stand 5 minutes, then fluff with a fork or salad tongs and transfer to a large bowl. Add the lemon juice to the couscous and toss. Add the oil and toss again to coat. Mix in the peppers, chickpeas, and cheese. Garnish with herbs, such as basil, cilantro, or parsley, if desired. Serve immediately, at room temperature, or chill.

 

Yield: 4 servings

Calories: 394

Fat: 9g

Fiber: 8g

Barley, Butternut, and Black Bean Salad

Barley, Butternut, and Black Bean Salad

1 C. barley

3 T. olive oil

1 leek, white and light green parts only, thinly sliced

2 C. chopped butternut squash (about 1/2 med)

1/4 C. water

3 T. chopped fresh parsley

1 1/4 C. cooked black beans or 1 can (15 oz) black beans, rinsed and drained

1/2 tsp. salt

2 T. fresh lemon juice

1/4 tsp. freshly ground black pepper

Grated lemon peel (garnish)

 

Cook barley per package directions. Rinse and set aside. Meanwhile, heat 2 T. of the oil in large nonstick skillet over medium high heat. Add leeks and squash and cook, tossing or stirring, until slightly softened and lightly browned, about 10 minutes. Add water and 1 1/2 T. of the parsley and cook 2 to 3 minutes longer. Transfer vegetables to large bowl. Add barley, black beans, salt, and the remaining 1 T. olive oil and 1 1/2 T. parsley. Stir to combine. Season with lemon juice and pepper and garnish with lemon peel, if desired

 

Yield: 6 servings

Calories: 264

Fat: 7g

Fiber: 9g

Autumn Harvest Minestrone

Autumn Harvest Minestrone

2 cans (15 oz each) cannellini beans, rinsed and drained

2 cans (14 1/2 oz each) fat free, reduced sodium chicken broth

3 C. (1/2″ chunks) butternut squash (1 lb)

1 can (14 1/2 oz) diced tomatoes

2 med turnips, peeled and cut into 1/2″ chunks

1 med parsnip, peeled, quartered, and sliced 1/4″ thick

2 C. bagged coleslaw mix

1 lg leek (white and light green parts), sliced

1 T. minced garlic

1 C. (packed) fresh basil

1/3 C. fresh parsley

1/4 C. grated Parmesan cheese

3 T. extra virgin olive oil

1/4 tsp. salt

1/4 tsp. black pepper

2 T. water

 

In 4 quart or larger slow cooker mix beans, broth, squash, tomatoes (with juice), turnips, parsnip, coleslaw, leek, and 1 1/2 tsp. of the garlic. Cover and cook on low 7 to 9 hours or until vegetables are tender. In blender, mix basil, parsley, cheese, oil, salt, pepper, water, and remaining 1 1/2 tsp. garlic until smooth. Scrape into small bowl and refrigerate. To serve, ladle soup into serving bowls and top with a heaping T. of basil sauce.

 

Yield: 6 servings

Calories: 280

Fat: 10g

Fiber: 9g

Better-For-You Burritos

Better-For-You Burritos

8 100 percent whole wheat flour tortillas (8″ diameter)

12 ounces ground turkey breast

3/4 C. chopped green bell pepper

1/2 C. chopped scallions

2 C. seeded and chopped plum tomatoes, divided

1/3 C. shredded carrot

1/4 C. low-sodium salsa

1 tsp. mild chili powder

8 romaine lettuce leaves

1/4 C. (1 ounce) shredded reduced-fat cheddar cheese

1/4 C. fat-free sour cream

 

Preheat the oven to 200ºF. Wrap the tortillas in aluminum foil and heat in the oven. Meanwhile, coat a large nonstick skillet with vegetable oil spray and place over medium-high heat. Add the turkey, pepper, and scallions. Cook, breaking up the meat with a wooden spoon, for 8 minutes, or until the turkey is no longer pink. Drain the fat. Add 1 C. of the tomatoes and the carrot, salsa, and chili powder. Reduce the heat to medium-low. Cover and simmer for 10 minutes, stirring occasionally. Remove the cover and continue to cook until any liquid is evaporated. Trim the lettuce leaves so they are about 6″ long. Place a leaf onto the center of a warm tortilla. Press lightly to flatten the center. Spoon one-eighth of the turkey mixture over the leaf. Sprinkle with some of the cheese and some of the remaining tomatoes. Top with a dollop of sour cream. Roll up the tortilla to cover the filling and then fold in the ends. Repeat with the remaining tortillas.

 

Yield: 4 servings

Fat: 380

Fat: 8g

Fiber: 9g

Salad Pita

Salad Pita

3 red radishes, chopped

1/2 small seedless cucumber, peeled and chopped

1/2 green bell pepper, chopped

1/2 small red onion, finely chopped

1/4 C. (2 ounces) crumbled feta cheese

1/2 C. rinsed and drained canned chickpeas

1 T. tahini

3 T. fat-free plain yogurt

1/4 tsp. dried oregano

1/4 tsp. ground cumin

2 whole wheat pitas (6″ diameter)

4 medium romaine lettuce leaves

 

In a medium bowl, combine the radishes, cucumber, pepper, and onion. Mix in the cheese. In another bowl, use a fork to partially mash the chickpeas with the tahini, yogurt, oregano, and cumin. The mixture will be thick and coarse in texture. Slice open each pita by cutting off a piece about 1 1/2″ from the edge. Insert your hand to open the pocket. Cut off the bottom part of 2 lettuce leaves so when folded in half crosswise, they fit into the pitas. Gently line each pita with 1 leaf. Finely shred the remaining lettuce leaves and tuck 1/2 C. into each pita. Divide the chopped vegetables between the pitas. Dollop the chickpea mixture on top.

 

Yield: 2 servings

Calories: 370

Fat: 10g

Fiber: 9g

White Beans and Escarole

White Beans and Escarole

3 Tsp. organic olive oil, plus 1 tsp. to finish

2 medium organic onions, halved and thinly sliced (or finely chopped for young eaters)

4 cloves organic garlic, minced

1/3 C. organic sun dried tomatoes, chopped (skip for kids under 12 mos)

1 head organic escarole, cleaned and roughly torn into pieces

1/3 C. organic chicken broth

1 can organic cannellini beans, drained and rinsed

2 Tsp. organic lemon juice, freshly squeezed, plus extra to finish (substitute cider vinegar for kids under 12 mos)

1/2 C. organic parmesan, grated

salt and pepper

 

Heat olive oil in a large pan over medium-high heat. Add onion and garlic. Sauté until they begin to turn a light golden brown. Add tomatoes and saute another minute or two, until they begin to soften. (If you aren’t using “fresh” sun dried tomatoes or ones that have been soaking in olive oil, add them at the same time as the onion and garlic since it will take much longer for them to soften.) Add escarole. You may need to do this in batches, waiting for one batch to wilt before adding the next. When all of the escarole is in the pan and wilted, add chicken stock and, if serving only to older kids and adults, a healthy sprinkling of salt. Reduce heat to medium low and simmer until 3/4 of the liquid has cooked off. Stir in the beans and lemon juice. Simmer until most of the liquid is absorbed and the greens are tender. Remove from heat and stir in parmesan. Set young eaters’ portion(s) aside. Finish with salt and pepper, olive oil, and a squeeze of lemon juice.

Louisiana Red Beans and Rice

Louisiana Red Beans and Rice

1 T. olive oil

1/2 C. chopped onion

1/2 C. chopped green bell pepper

1/2 C. chopped celery

2 tsp. minced garlic

1 tsp. dried thyme

1/4 tsp. salt

2 bay leaves

4 ounces turkey sausage links, cut into chunks

3 C. cooked red beans or canned red beans, rinsed and drained

1/2 C. chicken broth

Hot-pepper sauce

2 C. hot cooked instant brown rice

 

Set a large pot over medium-high heat. Add the oil. Heat for 30 seconds. Add the onion, pepper, celery, garlic, thyme, salt, and bay leaves. Cook, stirring occasionally, for 3 minutes, or until starting to soften. Scrape the vegetables to one side of the pan. Add the sausage to the empty side. Cook, stirring occasionally, for about 5 minutes, or until the sausage is lightly browned. Add the beans and broth. Cover and simmer over medium-low heat for about 15 minutes, or until the flavors blend. Remove and discard the bay leaves. Add up to 1 tsp. of hot-pepper sauce. Serve over the rice. Pass the hot-pepper sauce at the table.

 

Yield: 4 servings

Calories: 403

Fat: 9g

Fiber: 12g

Moroccan Chickpeas and Vegetables with Couscous

Moroccan Chickpeas and Vegetables with Couscous

1 T. olive oil, preferably extra virgin

1 C. 1/2″ cubed sweet potato

1/2 C. chopped onion

1/2 C. chopped bell pepper (any color)

1 1/2 tsp. ground cumin

1/4 tsp. salt

1 C. cooked chickpeas or canned chickpeas, rinsed and drained

1 C. chicken broth or water

1/2 C. frozen baby peas

1/2 C. whole wheat couscous

2 T. chopped fresh cilantro (optional)

Garlic chili sauce (optional)

 

Set a large skillet over medium-high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sweet potato, onion, pepper, cumin, and salt. Cook, stirring occasionally, for 2 minutes, or until the onion is sizzling. Add the chickpeas. Stir to coat with the seasonings. Add the broth or water and bring almost to a boil. Reduce the heat to a simmer. Cover and cook for 10 minutes, or until the sweet potatoes are tender. Add the peas. Bring the mixture to a boil. Add the couscous and stir. Turn off the heat, cover, and let stand for 10 minutes. Fluff the couscous with a fork. Serve, garnished with cilantro, if desired. Pass the garlic chili sauce at the table, if desired.

 

Yield: 4 servings

Calories: 215

Fat: 5g

Fiber: 8g

Cuban Black Beans

Cuban Black Beans

2 T. olive oil, preferably extra virgin

1 C. chopped onion

1 C. chopped green bell pepper

1 T. minced garlic

2 bay leaves

1 1/2 tsp. ground cumin

1 tsp. dried oregano

1/4 tsp. salt

3 C. cooked black beans or 3 C. canned black beans, rinsed and drained

1 C. chicken or vegetable broth

1/2 tsp. hot-pepper sauce

2 C. hot cooked instant brown rice

 

In a large pot, combine the oil, onion, pepper, garlic, bay leaves, cumin, oregano, and salt. Cook over medium heat, stirring occasionally, for 4 minutes, or until softened. Stir in the beans. Cook for 1 minute to coat with the seasonings. Add the broth. Reduce the heat to medium-low. Cover and cook for about 15 minutes for the flavors to blend. Remove and discard the bay leaves. Stir in the hot-pepper sauce. If desired, smash some of the beans with the side of a large spoon. Serve over the rice.

 

Yield: 4 servings

Calories: 412

Fat: 10g

Fiber: 14g

Provencal Lentil Ragout

Provencal Lentil Ragout

1/2 C. chopped carrot

1/2 C. chopped celery

1/2 C. chopped onion

2 T. olive oil, preferably extra virgin

1 1/2 tsp. herbes de Provence

1 bay leaf

2 C. (8 ounces) dried lentils

1 T. minced garlic

1 can (14 1/2 ounces) chicken or vegetable broth

1 C. water

1/2 tsp. salt

1/2 tsp. ground black pepper

balsamic vinegar

1/4 C. finely chopped flat-leaf parsley

8 tsp. grated Romano cheese

 

To serve as a soup, reheat with broth just to cover in a microwaveable bowl or a saucepan on the stove top. Directions

In a large pot over medium-high heat, combine the carrot, celery, onion, oil, herbes de Provence, and bay leaf. Stir. Cover and cook, stirring occasionally, for about 5 minutes, or until the vegetables start to soften. Add the lentils and garlic. Cook, stirring, for 1 minute, or until the garlic is fragrant. Add the broth and water. Bring to a boil. Reduce the heat to low. Partially cover and simmer for about 25 minutes, or until the lentils are very soft but not mushy. Remove and discard the bay leaf. Stir in the salt and pepper. Serve in pasta bowls. Drizzle about 1 tsp. balsamic vinegar on each serving. Sprinkle on the parsley and cheese.

 

Yield: 8 servings

Calories: 180

Fat: 5g

Fiber: 10g

Fusilli with Mushrooms and Chard

Fusilli with Mushrooms and Chard

8 ounces tri-color or whole wheat fusilli pasta

3 T. olive oil

4 large shallots, peeled and quartered lengthwise

1 large bunch green chard, trimmed; stems cut into 1/2″-thick slices; leaves (inner stems removed) sliced into long strips

10 ounces shiitake or brown mushrooms, stems removed and caps sliced

1/4 tsp. salt

1/4 tsp. ground black pepper

2 T. chopped fresh parsley

1/3 C. (about 2 3/4 ounces) grated or shaved parmesan cheese

 

Omitting the salt, cook the pasta according to the package directions. Meanwhile, in a large skillet, heat the oil over medium heat. Add the shallots. Cook, tossing or stirring, for about 5 minutes, or until tender and golden brown. Add the chard stems. Cook for about 4 minutes, stirring often, until softened. Add the mushrooms, salt, and pepper. Cook for 2 to 3 minutes. Stir in the parsley and chard leaves and cook 1 minute longer, or until most of the liquid has evaporated and the leaves are wilted. Drain the pasta, reserving 1/3 C. of the cooking water. Return the pasta and the reserved water to the pot. Add the chard mixture and the cheese. Toss well and serve immediately.

 

Yield: 6 servings

Calories: 260

Fat: 9g

Fiber: 5g

Pasta Shells with Broccoli, Chickpeas, and Tomatoes

Pasta Shells with Broccoli, Chickpeas, and Tomatoes

1 Tsp. extra virgin olive oil

1 can (15.5 oz) chickpeas, drained

1 clove garlic, crushed or grated

1 tsp. dried oregano

1/8 tsp. red pepper flakes

1 can (14.5 oz) diced tomatoes

2 C. pasta shells

1 bag (14 oz) frozen cut broccoli

1/4 C. grated pecorino romano or parmesan cheese

 

Heat oil in 10″ skillet over medium high heat. Add chickpeas, garlic, oregano, and red pepper flakes and heat, stirring gently, until chickpeas turn golden in spots, about 3 minutes. Stir in tomatoes (with juice), cover, and cook 5 minutes over low heat. Meanwhile, heat large pot of water to boiling. Add pasta, and salt to taste. Cook pasta 8 to 10 minutes. Stir in broccoli and cook until tender, about 2 minutes. Ladle out and reserve 2/3 C. cooking liquid. Drain pasta and broccoli and return to pot. Add chickpea mixture and reserved cooking water. Stir to blend. Spoon into bowls and top with cheese.

 

Yield: 4 servings

Calories: 377

Fat: 7g

Fiber: 10g

Doc’s Chili

Doc’s Chili

3 cups chopped yellow onions
1 pound lean ground turkey (or lean turkey sausage)
2 tablespoons chili powder
1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
1 teaspoon ground cumin
1 teaspoon ground mustard
2 tablespoons chopped garlic
1 1/2 cups cooked pinto beans (one 15-ounce can, rinsed and drained )
1 1/2 cups cooked black beans (one 15-ounce can, rinsed and drained )
3 cups diced tomatoes (or one 28-ounce can roasted diced tomatoes, undrained)
1 cup fat free chicken broth
1/2 cup black olives
1/2 cup chopped green onions or chopped fresh cilantro

Spray a large saucepan or Dutch oven with a few sprays of cooking oil spray. Add onion and sauté over medium-high heat until soft and just starting to brown. Add ground turkey or sausage; cook over medium high heat, breaking up meat with a spoon, until cooked through; about 6 minutes. Add chili powder, oregano, cumin, mustard, garlic, beans, tomatoes, and broth. Bring to a boil over high heat and then reduce the heat to a simmer. Cover and let simmer for 20 minutes. Garnish with olives and green onions or cilantro and serve immediately.

Yield: 12 servings
Serving Size: 1C.

Calories: 162
Fat: 5g
Fiber: 6.1g

Roasted Sweet-and-Sour Beets, Carrots, and Parsnips

Roasted Sweet-and-Sour Beets, Carrots, and Parsnips

1 lb. small beets, trimmed, peeled, and cut into wedges
1 lb. parsnips, cut into (2-inch-thick) slices
1 lb. carrots, cut into (2-inch-thick) slices
Cooking spray
1/4 C. maple syrup
3 T. cider vinegar
1 lemon
2 T. olive oil
2 tsp. coriander seeds, crushed
2 tsp. chopped fresh or 1/2 tsp. dried tarragon
12 fresh thyme sprigs
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
Fresh thyme sprigs (optional)

Preheat oven to 400°.Steam first 3 ingredients, covered, 5 minutes. Place in a shallow roasting pan coated with cooking spray. Combine syrup and vinegar; set aside. Squeeze juice from lemon into a bowl; add lemon halves to beet mixture. Combine juice, oil, coriander, tarragon, and 12 thyme sprigs. Pour over beet mixture; toss well. Sprinkle with salt and pepper. Bake at 400° for 30 minutes. Pour syrup mixture over beet mixture; stir well to coat. Bake an additional 30 minutes or until beets are tender. Discard lemon halves. Garnish with additional thyme sprigs, if desired.

Yield: 7 servings
Calories: 157
Fat: 4.4g
Fiber: 6.3g

Chicken Breast Roulades with Herbs and Baby Vegetables

Chicken Breast Roulades with Herbs and Baby Vegetables

2 tsp. olive oil
4 C. torn spinach
2 garlic cloves, minced
4 (4-oz.) skinned, boned chicken breast halves
1/2 tsp. pepper
1/4 tsp. salt
4 (3 x 1-inch) strips bottled roasted red bell pepper
3 C. low-salt chicken broth
1 C. dry white wine
1/4 tsp. salt
1/4 tsp. black peppercorns
3 bay leaves
3 basil sprigs
3 thyme sprigs
2 tarragon sprigs
20 trimmed baby carrots
12 trimmed Brussels sprouts
8 small boiling onions
4 small red potatoes, each cut into 4 slices
1/2 C. chopped fresh flat-leaf parsley

Heat oil in a large Dutch oven over medium heat. Add spinach and garlic; sauté 1 minute or until spinach begins to wilt. Remove from heat; set aside.
Place each piece of chicken between 2 sheets of heavy-duty plastic wrap and flatten to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle 1/2 tsp. pepper and 1/4 tsp. salt over chicken. Spoon spinach mixture evenly down center of each breast half, leaving a 1/2-inch border. Arrange bell pepper strips crosswise over spinach, and roll up each breast half jelly-roll fashion. Tuck in ends of chicken, and secure each roll with wooden picks; set aside. Combine broth and next 7 ingredients (broth through tarragon) in pan; bring to a simmer, and cook 5 minutes. Add chicken rolls, carrots, Brussels sprouts, onions, and potatoes; simmer 20 minutes or until chicken is done and vegetables are tender. Discard peppercorns, bay leaves, and herb sprigs. Remove wooden picks from chicken rolls, and thinly slice each roll. Arrange 1 sliced chicken roll, 5 carrots, 3 Brussels sprouts, 2 onions, and 4 potato slices in each of 4 large shallow bowls. Ladle 1/2 C. cooking liquid into each bowl, and sprinkle each with 2 T. parsley.

Yield: 4 servings
Calories: 407
Fat: 5.8g
Fiber: 12.5

Moroccan Cornish Hens

Moroccan Cornish Hens

4 large oranges, sliced
2 C. whole pitted dates (about 8 oz.)
4 (1 1/2-lb.) Cornish hens

Paste:
2 C. cilantro sprigs
1/2 tsp. ground cardamom
2 tsp. ground cumin
1/4 tsp. ground coriander
12 garlic cloves
1/2 C. pimento-stuffed olives

Marinade:
1/2 C. balsamic vinegar
1/2 C. dry Marsala
1/4 C. honey

Arrange orange slices in 2 (13 x 9-inch) baking dishes, and sprinkle evenly with dates. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin, and trim excess fat. Split hens in half lengthwise. Place hen halves, meaty side up, on top of dates. Prepare paste: Place cilantro in a food processor; pulse 4 times or until coarsely chopped. Add cardamom, cumin, coriander, and garlic, and process until finely chopped. Pat cilantro mixture onto hens; arrange olives around hens. Prepare marinade: Combine vinegar, wine, and honey; stir well with a whisk until well-blended. Place in refrigerator for up to two days, if desired. Slowly pour marinade over hens. Cover and marinate in refrigerator 2 to 24 hours, basting once with the vinegar mixture. Preheat oven to 350°. Uncover hens, and bake at 350° for 1 hour and 25 minutes or until juices run clear, basting occassionally with the vinegar mixture. Shield wings with foil, if needed.

Yield: 8 servings
Calories: 412
Fat: 10.5g
Fiber: 8.3g

Quinoa Salad with Apricots and Pistachios

Quinoa Salad with Apricots and Pistachios

Salad:
3 C. water
1 C. uncooked quinoa
1/2 tsp. salt
4 C. thinly sliced romaine lettuce
1/3 C. dried apricots (about 10), quartered
1/3 C. golden raisins
1/4 C. shelled dry-roasted pistachios
1/4 C. thinly sliced green onions
1/4 C. chopped fresh parsley
1/4 C. chopped fresh cilantro
2 T. finely chopped fresh mint
1/4 tsp. black pepper

Vinaigrette:
1/2 tsp. grated lime rind
3 T. fresh lime juice
2 T. mirin (sweet rice wine) or slightly sweet white wine (such as Riesling)
1 T. olive oil
1/2 to 1 tsp. minced jalapeño pepper
1/4 tsp. salt
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. paprika

To prepare the salad, combine water, quinoa, and salt in a large saucepan. Bring to a boil; reduce heat, and simmer 15 minutes. Drain the quinoa mixture through a sieve over a bowl, reserving 3 T. cooking liquid. Combine quinoa mixture, lettuce, and next 8 ingredients (lettuce through black pepper) in a large bowl; set aside.
To prepare the vinaigrette, combine reserved 3 T. cooking liquid, lime rind, and remaining ingredients in a bowl, stirring well with a whisk. Pour vinaigrette over quinoa mixture, and toss well to coat.

Yield: 4 servings
Calories: 365
Fat: 11.8g
Fiber: 10.6g

Chipotle Tamale Pie

Chipotle Tamale Pie

1 3/4 C. chopped onion
3/4 C. chopped green bell pepper
3/4 lb. ground round
1/2 C. bottled salsa
1 to 2 T. bottled chipotle sauce (such as La Preferidia) or hot sauce
1 (15 1/2-oz.) can pinto beans in zesty sauce (such as S&W), undrained
1 (14.5-oz.) can no-salt-added diced tomatoes, drained
3/4 C. chopped fresh cilantro, divided
1 C. all-purpose flour
3/4 C. yellow cornmeal
2 T. sugar
2 tsp. baking powder
1/2 tsp. salt
2/3 C. 1% low-fat milk
1 1/2 T. butter, melted
1 large egg, lightly beaten

Preheat oven to 400�. Heat a large nonstick skillet over medium-high heat. Add onion, bell pepper, and beef; cook 5 minutes or until meat is browned, stirring to crumble. Stir in the salsa, chipotle sauce, beans, and tomatoes; cook 5 minutes, stirring occasionally. Stir in 1/2 C. cilantro. Spoon beef mixture into a 3-quart casserole. Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Add 1/4 C. cilantro, milk, butter, and egg; stir until well-blended. Spoon the batter over beef mixture; spread evenly. Bake at 400� for 35 minutes or until golden.

Yield: 8 servings
Calories: 329
Fat: 11g
Fiber: 5.8g

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Green Chile Sopes with Chipotle Mayonnaise, Shrimp, and Pineapple Slaw

Mayonnaise:
1 (7-oz.) can chipotle chiles in adobo sauce
2 T. low-fat mayonnaise
2 tsp. fresh lime juice
1/8 tsp. salt
1 garlic clove, minced

Slaw:
2 1/2 C. very thinly sliced green cabbage
3/4 C. (1/2-inch) cubed fresh pineapple
1/2 C. vertically sliced onion
1/2 C. thinly sliced green onions
1/3 C. julienne-cut radishes (about 2 large)
1/4 C. shredded carrot
1/4 C. finely chopped fresh cilantro
2 tsp. white vinegar
1/8 tsp. salt

Chile:
1 poblano chile

Shrimp:
1/8 tsp. salt
1/8 tsp. freshly ground black pepper
16 medium shrimp, peeled and deveined (about 1/2 lb.)
Cooking spray

Beans:
1 (15-oz.) can pinto beans, undrained

Sopes:
2 C. masa harina
1 1/4 C. water
1/2 tsp. salt
2 T. peanut oil, divided

To prepare mayonnaise, remove 1 tsp. adobo sauce from can; reserve remaining sauce and chiles for another use. Combine 1 tsp. adobo sauce, mayonnaise, lime juice, 1/8 tsp. salt, and garlic, stirring well. Cover and chill. To prepare slaw, combine the cabbage and next 8 ingredients (cabbage through 1/8 tsp. salt) in a medium bowl, tossing to combine. Cover and chill. Preheat broiler. To prepare chile, place poblano on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard the seeds and membranes. Thinly slice chile; set aside. To prepare shrimp, heat a large nonstick skillet over medium-high heat. Sprinkle 1/8 tsp. salt and black pepper over shrimp. Coat pan with cooking spray. Add shrimp to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. To prepare pinto beans, place beans in a small saucepan over medium-high heat; bring to a boil. Reduce heat; cover and keep warm. To prepare sopes, combine masa harina, water, and 1/2 tsp. salt; stir until a dense dough forms. Divide masa mixture into 8 equal portions. Roll each portion into a ball using moist hands. Pat each ball into a 1/4-inch-thick patty. Wipe skillet with a paper towel. Heat pan over medium-high heat. Add 1 T. oil. Place 4 sopes in pan; cook 5 minutes or until browned. Lightly coat tops of sopes with cooking spray. Turn over; cook 5 minutes or until browned. Repeat procedure with remaining oil and sopes. Place about 1 C. slaw on each of 4 plates. Arrange 2 sopes on each plate. Using a slotted spoon, spoon 2 T. pinto beans on each sope; top each with 2 shrimp. Spoon 1 tsp. mayonnaise over each sope. Divide the poblano strips evenly among servings.

Yield: 4 servings
Calories: 450
Fat: 14.8g
Fiber: 7.5g

Grilled-Steak Soft Tacos

Grilled-Steak Soft Tacos

1 C. fresh lime juice (about 8 limes)
1 (2-lb.) flank steak, trimmed
2 T. ground cumin
2 T. ground coriander
1/2 tsp. kosher salt
1/2 tsp. cracked black pepper
6 garlic cloves, minced
Cooking spray
4 ears shucked corn
8 (8-inch) fat-free flour tortillas
2 C. trimmed arugula
2 C. thinly sliced red onion
1 C. cilantro sprigs
1 C. chopped tomato
1 C. diced peeled avocado
1/2 C. sliced seeded jalapeño pepper (about 4 peppers)
8 lime wedges

Combine lime juice and steak in a large zip-top plastic bag, and seal bag. Marinate in refrigerator 1 hour, turning bag occasionally. Prepare grill. Remove steak from bag; discard marinade. Combine cumin and next 4 ingredients (cumin through garlic); rub over both sides of steak. Place steak on a grill rack coated with cooking spray; grill 8 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Place corn on grill rack coated with cooking spray; grill 8 minutes or until tender, turning occasionally. Cut kernels from ears of corn; discard cobs. Heat tortillas according to package directions. Divide steak evenly among tortillas; top each serving with about 1/4 C. corn, 1/4 C. arugula, 1/4 C. onion, 2 T. cilantro, 2 T. tomato, 2 T. avocado, and 1 T. jalapeño. Fold tortillas in half. Serve with lime wedges.

Yield: 8 servings
Calories: 397
Fat: 12.8g
Fiber: 6.7g

Chicken Soup with Garlic, Saffron, and Tomatoes

Chicken Soup with Garlic, Saffron, and Tomatoes

8 black peppercorns
5 parsley sprigs
2 thyme sprigs
1 garlic clove, crushed
6 C. White Chicken Stock
2 C. chopped leek (about 2 large)
1 1/2 C. chopped fennel bulb
1 1/2 C. sliced mushrooms
1 C. chopped peeled turnip
1/2 C. chopped carrot
1/2 tsp. saffron threads
1 1/2 C. chopped seeded peeled tomato (about 5 medium)
1 lb. skinless, boneless chicken thighs
1 C. thinly sliced spinach
1 tsp. salt
1 tsp. black pepper
1 (19-oz.) can cannellini beans, rinsed and drained
1 garlic clove, halved
12 (1/2-inch-thick) slices French bread baguette, toasted

Place first 4 ingredients on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Combine cheesecloth bag, stock, and next 6 ingredients (stock through saffron) in a large Dutch oven; bring to a boil. Reduce heat; simmer 10 minutes. Add tomato and chicken; simmer 20 minutes. Remove cheesecloth bag and chicken; discard cheesecloth bag. Cool chicken slightly, and chop. Add chicken, spinach, salt, pepper, and beans to broth mixture, and cook 2 minutes. Rub cut sides of garlic halves over one side of each bread slice, and discard garlic. Place 2 bread slices in each of 6 bowls; ladle 1 2/3 C. soup over each serving.

Yield: 6 servings
Calories: 312
Fat: 5.2g
Fiber: 7g

Butternut Squash “Risotto”

Butternut Squash “Risotto”

1 T. extra-virgin olive oil
1/2 small onion, finely chopped
1 clove garlic, minced
1/2 C. long-grain brown rice
2 C. reduced-sodium chicken broth, divided
1 package (10 oz.) frozen butternut or winter squash
2 T. nonfat half-and-half
1 tsp. finely minced fresh sage
1/4 C. grated Parmesan cheese
Salt and black pepper

Warm oil in medium nonstick saucepan over medium-low heat. Add onion and garlic; cook 2 minutes, until softened, stirring often. Add rice; stir to coat. Add 1 1/2 C. broth; bring to a simmer. Reduce heat to a very low; cover and cook 35 to 40 minutes, until liquid is absorbed and rice is tender. Meanwhile, cook squash according to package directions. Add squash and remaining 1/2 C. broth to rice, still over low heat. Stir slowly for about 5 minutes, until broth is incorporated. Stir in half-and-half and sage. Keep stirring, adding broth if necessary, until of desired consistency. Season with salt and pepper to taste. Serve hot, garnished with cheese.

Yield: 2 servings
Calories: 380
Fat: 15g
Fiber: 6g

Prosciutto-Wrapped Shrimp on Artichoke, Fennel, and Tomato Salad

Prosciutto-Wrapped Shrimp on Artichoke, Fennel, and Tomato Salad

Dressing:
1 tsp. grated lemon rind
1 T. fresh lemon juice
1 T. fresh lime juice
1 T. extravirgin olive oil
1 tsp. paprika
1/4 tsp. sugar
1/8 tsp. freshly ground black pepper
1 garlic clove, minced

Salad:
4 C. water
1/3 C. fresh lemon juice
8 medium artichokes (about 8 oz. each)
1 C. thinly sliced fennel bulb
1 C. grape or cherry tomatoes, halved
1/2 C. thinly sliced bottled roasted red bell peppers
2 T. thinly sliced fresh basil
1 T. large capers

Shrimp:
1 1/2 T. butter
2 garlic cloves, minced
1 tsp. grated lemon rind
1 T. fresh lemon juice
1 1/2 tsp. Dijon mustard
1 tsp. Worcestershire sauce
1/2 tsp. hot sauce (such as Tabasco)
3 oz. very thin slices prosciutto
1 lb. jumbo shrimp, peeled and deveined
Cooking spray

To prepare dressing, combine first 8 ingredients, stirring with a whisk; set aside. To prepare salad, combine water and 1/3 C. lemon juice in a Dutch oven. Cut off stem of each artichoke to within 1/2 inch of base; peel stem. Cut 1 inch off tops of artichokes. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut artichokes lengthwise into quarters; place in lemon water. Bring to a boil, reduce heat, and simmer 20 minutes or until tender. Drain and plunge into cold water. Drain well. Remove fuzzy thistles from bottoms with a spoon. Combine artichokes, fennel, and next 4 ingredients (fennel through capers) in a large bowl. Drizzle dressing over salad; toss gently to coat. Set aside. To prepare shrimp, melt butter in a small saucepan over low heat. Add 2 garlic cloves; cook 1 minute, stirring frequently. Add rind and next 4 ingredients (rind through hot sauce), stirring with a whisk. Preheat broiler. Cut prosciutto slices lengthwise into 1/2-inch strips. Wrap prosciutto strips around shrimp. Arrange shrimp on a broiler pan coated with cooking spray. Brush shrimp with half of butter mixture; broil 3 minutes. Remove pan from oven. Turn shrimp; brush with remaining butter mixture. Broil an additional 3 minutes or until shrimp are done. Arrange 1 1/2 C. salad on each of 4 plates. Top each serving with about 4 oz. prosciutto-wrapped shrimp.

Yield: 4 servings
Calories: 384
Fat: 12.5g
Fiber: 6.5g

Tunisian Vegetable Stew with Saffron and Noodles

Tunisian Vegetable Stew with Saffron and Noodles

2 T. olive oil
1 onion, chopped
3 garlic cloves, minced
2 pinches of saffron threads, crumbled
3 T. chopped fresh cilantro
3 T. chopped fresh parsley
2 T. sweet Hungarian paprika
1 T. New Mexico chili powder or hot Hungarian paprika
1 tsp. ground coriander
2 tsp. ground caraway seed
8 C. water
One 1-lb. butternut squash, peeled, cut into large cubes
3 carrots, peeled, finely chopped
1 turnip, peeled, cut into 1/2-inch pieces
1 potato, peeled, cut into 1/2-inch pieces
2 celery stalks with leaves, chopped
1 1/2 C. canned crushed tomatoes
1 15-oz. can chickpeas, drained, rinsed
1/3 C. orzo, broken spaghetti, or Israeli couscous
Extra-virgin olive oil

Heat oil in heavy wide soup pot or Dutch Oven over medium heat. Add onion, garlic and saffron threads. Cover and cook until onion is translucent, stirring occasionally, about 15 minutes. Add 2 T. cilantro, 2 T. parsley and next 4 ingredients. Cover and cook 5 minutes. Add water and next 6 ingredients. Bring to boil. Reduce heat and simmer until squash is tender, about 25 minutes. Add chickpeas. Meanwhile, cook pasta in large saucepan of boiling salted water until tender but still firm to bite. Drain. Add pasta to soup. Season soup to taste with salt and pepper. Ladle soup into bowls. Sprinkle with remaining parsley and cilantro. Drizzle extra-virgin olive oil over each and serve.

Yield: 6 servings
Calories: 244
Fat: 6g
Fiber: 10g

Barley, Grilled Pepper, and Black Bean Salad

Barley, Grilled Pepper, and Black Bean Salad

1/2 C. pearl barley
1 1/2 C. reduced-sodium chicken broth
1 medium red bell pepper
1 can (15 oz.) black beans, drained and rinsed
2 beefsteak tomatoes, chopped
3 scallions (white and light green parts), thinly sliced
1 T. minced jalapeno pepper
1 T. extra-virgin olive oil
5 T. fresh lime juice
1 tsp. ground cumin
1/4 C. finely chopped fresh cilantro or parsley
Salt and black pepper

Combine barley and broth in medium saucepan over high heat. Bring to a boil; reduce heat, cover, and simmer 35 minutes, until barley is tender and broth absorbed. Uncover; let cool. Place pepper over gas flame or under broiler until charred on all sides. Enclose in paper bag and let stand 10 minutes. Peel off blackened skin. Seed and dice pepper. In large bowl, combine barley, bell pepper, beans, tomatoes, scallions, jalapeno, oil, lime juice, cumin, and cilantro or parsley. Season with salt and pepper to taste. Serve warm or at room temperature.

Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 11g

Cauliflower and Kale Bake

Cauliflower and Kale Bake

1 T. extra-virgin olive oil, divided

2 onions, thinly sliced

1 bunch kale (11/4 pounds), tough stems removed and leaves coarsely chopped (10 C.)

3/4 C. vegetable broth

3 pounds cauliflower, cut into florets (8 C.)

8 ounces firm tofu, crumbled

1 C. shredded reduced-fat sharp cheddar cheese

1 C. Italian-flavored whole-wheat bread crumbs

3 garlic cloves, minced

Salt and freshly ground black pepper

 

Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.  Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes.  Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.  Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and  1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes.  Let stand 5 minutes before serving.

 

Yield: 4 servings

Calories: 300

Fat: 15g

Fiber: 7g

Salmon with White Bean and Citrus Salad

Salmon with White Bean and Citrus Salad

1 T. olive oil 

1 red onion, thinly sliced 

1 can (15-19 oz) cannellini beans, rinsed and drained 

1/4 C. chopped flat leaf parsley 

2 tsp. finely grated lemon zest 

1/4 tsp. salt 

1/4 tsp. black pepper 

1 pink grapefruit, peeled and cut into segments 

1 navel orange, peeled and cut into segments 

1 T. fresh lemon juice 

4 center cut salmon fillets (4 oz each), with skin 

 

In medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. Season salmon with the remaining salt and pepper. Heat large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. Turn salmon over and cook about 2 minutes on each of the remaining sides, until fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side

 

Yield: 4 servings

Calories: 285

Fat: 8g

Fiber: 6g

Barbecued Cabbage & Sausage with Santa Fe Seasonings

Barbecued Cabbage & Sausage with Santa Fe Seasonings

2 C. hickory wood chips
1 (2-lb.) head green cabbage
1/4 tsp. black pepper
1/8 tsp. salt
2 links hot turkey Italian sausage (about 6 oz.)
1 1/2 C. chopped onion
2 garlic cloves, minced
2 jalapeño peppers, seeded and minced
1/4 C. barbecue sauce

Soak wood chips in water 1 hour. To prepare grill for indirect grilling, place a disposable aluminum foil pan in center of grill. Arrange charcoal around foil pan; heat to medium heat. Crumple a 12-inch-long piece of aluminum foil with your hands to form a 3-inch ring. Place foil ring on grill rack over foil pan. Cut core from cabbage to create a cone-shaped cavity about 4 inches wide and 3 inches deep. Discard core. Place cabbage, cavity side up, in foil ring. Sprinkle cavity with pepper and salt. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Add onion, garlic, and jalapeño to pan; sauté 3 minutes or until lightly browned. Stir in barbecue sauce. Spoon sausage mixture into cavity in cabbage. Tent cabbage loosely with additional aluminum foil. Arrange half of wood chips over coals. Cover grill, and grill 40 minutes or until tender when pierced with a skewer. Add additional wood chips and charcoal as needed. Remove foil from top of cabbage, and grill an additional 50 minutes or until browned. Remove any dried or charred leaves. Present stuffed cabbage whole, then cut into wedges.

Yield: 4 servings
Calories: 150
Fat: 4.8g
Fiber: 5.4g