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Category: High Fiber

Chicken Green Curry

Chicken Green Curry

1 (1/2-lb.) bunch spinach (6 C.)
2 tsp. canola oil
1 small onion, roughly chopped
1 (13.5-oz.) can light coconut milk
1/4 C. lower-sodium chicken broth
1 T. green curry paste (from a jar)
1/4 tsp. salt
11/2 lb. boneless, skinless chicken breasts, sliced into thin strips
1 (1-lb.) eggplant, cut into 1-inch cubes
2 T. fresh lime juice

Cut tough stems from spinach; submerge in cold water and rinse thoroughly to remove any dirt. Heat oil in a large straight-sided skillet over medium-high heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in coconut milk, broth, curry paste, and salt; bring to a boil, reduce heat, and simmer for 8 minutes.
Add chicken and eggplant; bring to a low boil, then reduce to a simmer and cook, stirring occasionally, until chicken is no longer pink inside and eggplant is tender, about 8 minutes. Add spinach, stir, and cook 1 minute more. Stir in lime juice and serve.

Yield: 4 servings
Calories: 340
Fat: 12g
Fiber: 5g

Blueberry Bran Muffins II

Blueberry Bran Muffins II

Blueberry Bran Muffins21 1/2 cups unprocessed wheat bran or oat bran
1 cup whole wheat flour
2 tablespoons ground flaxseed
1 1/4 teaspoons baking soda
1 teaspoon ground cinnamon
1/8 teaspoon salt
3/4 cup 1% milk or unflavored soymilk
1/3 cup honey
1 ripe medium banana, mashed with a fork
1 large egg
2 tablespoons olive oil
1 teaspoon pure vanilla extract
1 cup fresh blueberries or other berries

Position a rack in the center of the oven and preheat oven to 400 degrees Fahrenheit. Lightly coat 24 nonstick miniature muffin cups with cooking oil spray. In a medium bowl, combine bran, flour, flaxseed, baking soda, cinnamon, and salt. Set aside. In another medium bowl or in a blender, combine the milk, honey, banana, egg, olive oil, and vanilla extract until smooth. Make a well in the center of the dry ingredients, and pour in one-third of the liquid mixture. Using a spoon, stir until smooth. Add remaining liquid mixture and stir just until combined. Add blueberries and stir again, but do not over mix. Spoon 2 tablespoons of batter into each prepared muffin cup. Bake about 8 minutes, or until the tops spring back when pressed gently in the centers. Do not overbake. Cool in the pan on a wire rack for 10 minutes before removing from the cups. Serve warm or cool completely on the rack. Make-Ahead Tip: To freeze these muffins for later use, wrap cooled muffins tightly in plastic wrap and place in freezer bags. Freeze for up to three months.

Yield: 24 miniature muffins
Calories: 63
Fat: 2g
Fiber: 2.7g

Spicy Breakfast Grains

Spicy Breakfast Grains

1 teaspoon olive oil
1 cup coarse grind bulgur
1 1/2 teaspoons fennel seeds
2 cups water
1 teaspoon vanilla extract
1/2 teaspoon ground cardamom
1/2 teaspoon ground cinnamon
Pinch nutmeg
1 cup blueberries or other fresh berries

Heat oil in a 2-quart saucepan over medium heat. Add bulgur and fennel seeds and cook, stirring frequently, until bulgur is light golden brown, about 5 minutes. Remove saucepan from heat. Carefully stir in water, vanilla and spices. Return to heat and bring to a boil. Reduce heat to low, cover, and simmer until most, but not all, of the liquid has been absorbed, about 8 minutes. Remove from heat and allow to stand for two minutes. Spoon into serving dishes. Garnish with blueberries and serve.

Yield: 3 cups; 6 (½-cup) servings
Calories: 107
Fat: 1g
Fiber: 5.4g

Ezekiel Bread Roast Beef & Cheese

Ezekiel Bread Roast Beef & Cheese

2 slices Ezekiel Bread (or other good multi-grain, high fiber bread)
2 slices Fat Free American Cheese
4 ounces lean deli thin sliced roast beef
1 tablespoon brown mustard
3 thin slices yellow onion

Toast Ezekiel bread on the grill with cheese on top until the cheese melts. Put roast beef on the toast. Top with mustard and onion slices. Enjoy!

Yield: one sandwich
Calories: 374
Fat: 6g
Fiber: 6.6g

Barbecued Lentils

Barbecued Lentils

1 tablespoon olive oil
1 cup chopped red onion
1 tablespoon minced garlic
2 teaspoons chili powder
1 teaspoon mustard powder
2 cups fat-free chicken or vegetable broth
3/4 cup tomato sauce
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 tablespoons agave nectar or honey
1 1/2 cups dry (uncooked) brown lentils, rinsed
Salt and pepper to taste

Heat olive oil in a 2-quart saucepan over medium heat. Add onion and sauté until softened and translucent, about 3 minutes. Add garlic and spices and sauté until fragrant, about 1 minute; do not brown garlic. Add broth, tomato sauce, vinegar, mustard, agave, and lentils, stir well, and bring to a boil. Reduce heat to low, cover, and simmer until lentils are tender, but intact, about 30 minutes. Lentil cooking times vary. If necessary, add an additional ¼ cup water and simmer for 5 minutes longer if lentils are not tender. Season with salt and pepper.

Yield: 2 quarts; 8 (½-cup) servings
Calories: 176
Fat: 2g
Fiber: 8.9g

Tomato-Lentil Soup

Tomato-Lentil Soup

1/2 cup dried brown lentils
4 cups fat-free chicken or vegetable broth
1 tablespoon olive oil
1 1/2 teaspoons black or yellow mustard seeds
1 pound plum tomatoes, peeled, seeded, and chopped
3 tablespoons finely chopped, peeled fresh ginger
1 clove garlic, minced
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground turmeric
Pinch cinnamon
1/4 cup chopped fresh cilantro, without stems
Salt to taste

Wash lentils and drain well in a sieve. Add lentils and 1½ cups of the chicken broth to a 2-quart saucepan. Bring to a boil, reduce heat, and simmer lentils over low heat until they are tender, but still retain their shape about 20 minutes. Meanwhile, heat olive oil in a heavy 4-quart saucepan over medium-high heat until hot but not smoking. Add mustard seeds and cook, stirring, until seeds just begin to pop. Carefully add tomatoes, ginger, garlic, and spices. Simmer until the tomatoes are softened and the spices are fragrant, about 4 minutes. Add 1½ cups of the broth; bring to a boil. Reduce heat and simmer, stirring occasionally, for about 4 minutes. Carefully transfer the tomato-ginger mixture to the bowl of a food processor or a blender jar. Process or blend until smooth. Return to saucepan and add cooked lentils and the remaining 1 cup of chicken broth, stirring to incorporate. Bring soup to a boil, stirring occasionally. Stir in cilantro. Season to taste with salt.

Yield: 1¼ quarts; 6 (¾-cup) servings
Calories: 112
Fat: 4g
Fiber: 5.1g

Curried Vegetable Stew

Curried Vegetable Stew

1 tablespoon extra-virgin olive oil
1 medium red onion, finely chopped
1 medium green bell pepper, deseeded and finely chopped
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
2 tablespoon minced, peeled fresh ginger
1 tablespoon curry powder
2 large tomatoes, peeled, seeded, and chopped, or 1 cup tomato sauce
1 bay leaf
4 cups fat-free chicken or vegetable broth
1 1/2 cups cooked pinto beans or black beans
3 tablespoons creamy or crunchy natural peanut butter (or almond butter)
1/4 cup chopped fresh cilantro
1/2 pound baby spinach leaves or other fresh greens, torn into bite-size pieces
Salt and pepper to taste

Heat olive oil in a 4-quart saucepan or Dutch oven over medium heat. Add onion, bell pepper, carrot, and celery and sauté until soft and translucent, about 5 minutes.
Add garlic, ginger and curry powder and sauté until fragrant; do not brown garlic. Add the tomatoes and bay leaf and cook, uncovered, until tomatoes are slightly reduced, about 3 minutes. Add the broth and bring the mixture to a boil. Reduce heat to low. Stir in beans and peanut butter until combined. Cook until heated through, about 2 minutes. Stir in cilantro and spinach. Serve immediately.

Yield: 2 quarts; eight (1-cup) servings
Calories: 145
Fat: 6g
Fiber: 5.4g

Chilled Red Pepper Soup with Garlic-Parmesan Crisps

Chilled Red Pepper Soup with Garlic-Parmesan Crisps

4 red bell peppers (about 2 1/2 C.), stems removed, quartered, and seeded
1 T. extra-virgin olive oil
3 medium shallots, chopped (1/2 C.)
1 clove garlic, minced
3 1/2 C., reduced-sodium chicken broth
Salt and pepper
Fresh basil leaves, thinly sliced

Pita Crisps:
1 whole-wheat pita bread
1 clove garlic, halved
1 tsp. olive oil
2 T. grated Parmesan cheese

Preheat broiler. Line a large baking sheet with foil. Roast pepper quarters, skin up, for 15 minutes, until charred. Remove to paper bag. The steam released as they cool will loosen the skin. Using a small knife, peel off and discard charred skin. Chop peppers. Warm 1 T. oil in large heavy saucepan over medium-low heat. Add shallots; cook 3 minutes, until soft, stirring. Add garlic; cook 1 minute, stirring. Add chopped peppers, broth, salt, and pepper. Increase heat; bring to a simmer. Reduce heat; let simmer 20 minutes, uncovered, until vegetables are very soft. Using a slotted spoon, transfer mixture to food processor or blender; puree. Add broth from pan; blend on high speed until smooth. Chill soup at least 6 hours or over night. Preheat oven to 350 degrees. Using scissors, separate pita to make two rounds. Rub with a garlic half; brush lightly with oil, then sprinkle with cheese. Bake for 15 minutes. Cut each round into 4 wedges. To serve: Whisk soup to blend. Thin with additional broth or add salt, if necessary. Top serving with crisps and basil slices.

Yield: 4 servings
Calories: 175
Fat: 8g
Fiber: 7g

Lima Beans with Tomato

Lima Beans with Tomato

1 lb. frozen lima beans, thawed
1 Tbs. olive oil
1/4 tsp. salt, or to taste
2 tsp. prepared horseradish
1 C. canned crushed tomatoes
2 T. cilantro or parsley, chopped

Cook lima beans in boiling salted water 6-8 minutes or until beans are tender. Drain and set aside. Heat oil in a heavy nonstick pan over medium high heat. Cook lima beans 2 minutes. Season with salt and pepper to taste. Add horseradish and tomato. Cook 1 minute, stirring constantly. Remove from heat. Stir in cilantro.

Yield: 6 servings
Calories: 161
Fat: 3.8g
Fiber: 7.5g

Shrimp and Avocados with Chiles and Lime

Shrimp and Avocados with Chiles and Lime

1 lb. medium shrimp, thawed if frozen, peeled and deveined
1/2 tsp. grated lime peel
3 T. fresh lime juice, divided
1 tsp. ground cumin, divided
1/2 tsp. salt, divided
1/4 tsp. freshly ground black pepper
1/8 tsp. ground red pepper
1 lb. ripe tomatoes, cut into 1/2″ chunks
1/2 C. coarsely chopped sweet white onion
1/4 C. + 2 T. coarsely chopped fresh cilantro
2 T. chopped pimiento-stuffed green olives
1-2 T. finely chopped fresh jalapeo chile pepper, with the seeds (wear plastic gloves when handling)
2 T. extra-virgin olive oil
1 ripe avocado, pitted, peeled, and cut into chunks
4 C. mixed greens

Place the shrimp in a medium bowl and add the lime peel, 1 T. lime juice, 1/2 tsp. ground cumin, 1/4 tsp. salt, black pepper, and red pepper. Mix well, cover, and set aside while preparing the salad. In another medium bowl, combine the tomatoes, onion, 1/4 C. cilantro, olives, jalapeo, oil, and the remaining 2 T. lime juice, 1/2 tsp. cumin, and 1/4 tsp. salt. Mix well. Let stand for 10 to 15 minutes to blend the flavors. Add the avocado and mix gently. Place the greens in a large shallow bowl and mound the avocado mixture in the center. Spray a medium nonstick skillet with cooking spray. Warm over medium-high heat. Add the shrimp and cook, turning often, for about 4 minutes, or until just opaque in the thickest part. Add the shrimp and any pan juices to the salad and sprinkle with the remaining 2 T. cilantro. Serve immediately.

Yield: 4 servings
Calories: 296
Fat: 16g
Fiber: 7g

Pear Bran Muffins

Pear Bran Muffins

1 1/2 C. whole-grain pastry flour
1 C. wheat bran
2 T. granular sugar substitute
1 1/4 tsp. ground cinnamon
1 1/4 tsp. baking soda
1/4 tsp. salt
1 1/4 C. 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 T. canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 tsp. vanilla extract

Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking spray. Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl. Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not overmix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Calories: 130
Fat: 5g
Fiber: 5g

Pasta with Chickpeas and Garlic Sauce

Pasta with Chickpeas and Garlic Sauce

2 tsp. olive oil

2 garlic cloves, peeled and crushed

3/4 tsp. kosher salt

1/4 tsp. crushed red pepper

1 (15.5-ounce) can chickpeas (garbanzo beans), drained

1 (14-ounce) can fat-free, less-sodium chicken broth

1 1/2 C. uncooked medium seashell pasta (about 6 ounces)

1/2 C. grape tomatoes, halved

2 garlic cloves, minced

1 T. minced fresh parsley

1 T. fresh lemon juice

3 T. shredded Parmigiano-Reggiano cheese

 

Heat oil in a medium saucepan over medium heat. Add crushed garlic; sauté 1 minute. Add salt, pepper, chickpeas, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes. While garlic mixture simmers, cook pasta in boiling water 9 minutes, omitting salt and fat; drain well. Place chickpea mixture in a food pro-cessor, and process until smooth. Combine chickpea mixture, pasta, tomatoes, minced garlic, fresh parsley, and lemon juice; toss well. Sprinkle with cheese. Serve immediately.

 

 

Yield: 4 servings

Calories 333

Fat: 9g

Fiber: 6.6g

Spaghetti with Clams

Spaghetti with Clams

12 ounces whole-wheat spaghetti
1 T. extra-virgin olive oil
2 cloves minced garlic
4 T. finely chopped Italian parsley, divided
1/4 C. dry white wine
2 (10-ounce) cans baby clams, drained, liquid reserved
Freshly ground pepper
2 tsp. freshly grated lemon zest (yellow part only)
3 T. dry bread crumbs, divided

Cook pasta according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic and 2 T. parsley; cook 1 to 2 minutes, stirring, until the garlic is light golden. Add wine and 1 C. reserved clam liquid. Bring to a boil. Cook 4 minutes. Add clams and remove from heat. Season with pepper. Drain pasta. Add to pan with sauce. Add zest, 2 T. bread crumbs and remaining parsley; place over medium-high heat and toss well. Serve immediately, sprinkled with remaining bread crumbs.

Yield: 4 servings
Calories: 432
Fat: 5g
Fiber: 11g

Easy Slowcooker Baked Beans

Easy Slowcooker Baked Beans

2 cans (28 oz. each) vegetarian baked beans, drained
1 med. onion, chopped (1/2 C.)
2/3 C. barbecue sauce
1/2 C. packed brown sugar
2 T. ground mustard (dry)

Mix all ingredients in 3 1/2 to 6 qt. slow cooker. Cover and cook on LOW 4 to 5 hrs. (or HIGH 2 2 1/2 hrs.) or until desired consistency.

Yield: 10 servings
Calories: 190
Fat: 1g
Fiber: 8g

Roast Turkey Salad With Cranberry Vinaigrette

Roast Turkey Salad With Cranberry Vinaigrette

1 1/2 lb. sweet potatoes, peeled and cut into 1-inch chunks
2 navel oranges
3 C. shredded Romaine lettuce
6 oz. roasted turkey breast, torn into 1-inch pieces (about 1 C.)
1/2 C. thinly sliced scallions
1/3 C. frozen cranberry juice concentrate, thawed
1 T. balsamic vinegar
1 T. olive oil
1/2 tsp. salt
1/2 tsp. pepper
2 T. coarsely chopped pecans, toasted
2 T. dried cranberries or raisins

In a vegetable steamer, cook the sweet potatoes until tender, about 8 minutes. Meanwhile, remove the peel and white pith from the oranges. Cut each orange in half lengthwise, place the halves flat on a cutting board, and cut crosswise into 1/4-inch-thick slices. Spread the lettuce on a platter. Top with the sweet potatoes, turkey, and orange slices. Sprinkle with the scallions. In a screw-top jar, combine the cranberry juice concentrate, vinegar, oil, salt and pepper, and shake to combine. Pour the vinaigrette over the salad and sprinkle with the pecans and dried cranberries.

Makes 4 servings.
Calories: 396
Fat: 6.9g
Fiber: 6g

Texas Jo Casserole

Texas Jo Casserole

8 oz Ground 90% lean turkey or Beef
1/2 c Chopped onion
1/2 c Frozen whole kernel corn
1/2 c (2.5 oz) sliced mushrooms, drained
1/4 c (1 oz) sliced ripe olives
1 1/2 c Hot cooked rotini, rinsed & drained
1 cn (10 3/4 oz) Healthy Request Tomato soup
1/2 c Chunky salsa
1 T Brown Sugar Twin
1/3 c (1.5 oz) shredded Kraft Reduced-Fat Cheddar cheese

Preheat oven to 350F. Spray an 8×8 baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes.
Cut into 4 servings.

HINT: 1 cup uncooked rotini pasta usually cooks to about 1 1/2 cups. Also good topped with 1 T fat-free sour cream.

Yield: 4 servings
Calories: 293
Fat: 9g
Fiber: 5g

Avocado & Sun-Dried Tomato Omelet

Avocado & Sun-Dried Tomato Omelet

2 ripe avocados, preferably Hass, pitted, peeled and cut into 3/4-inch dice
Juice of 1 lime
8 oil-packed sun-dried tomato halves
8 egg whites
4 whole eggs
2 T. skim milk
1/4 tsp. each salt and pepper
1 tsp. olive oil

In a small bowl, gently toss avocado with lime juice to coat. Cut tomato halves lengthwise into thick strips. In a medium bowl, combine egg whites, eggs, milk, salt and pepper; whisk until blended. In large nonstick skillet, heat oil over high heat. When oil is hot but not smoking, pour eggs into skillet. Reduce heat to medium. Cook, lifting edges to let uncooked egg flow underneath, until omelet is nearly set but still moist in center, 3 or 4 minutes. Quickly spread tomatoes over half of omelet. Scoop avocado from juice with slotted spoon and arrange over tomatoes. Fold plain side over filling. Cook 1 more minute. Slide onto platter and serve immediately.

Yield: 4 servings
Calories: 298
Fat: 22g
Fiber: 5g

Tempeh Fajitas

Tempeh Fajitas

1 (8-oz.) package five-grain tempeh
1 C. pineapple juice
1/4 C. low-sodium soy sauce
2 T. fresh lime juice
2 tsp. ground cumin
2 tsp. canola oil
1/2 tsp. freshly ground black pepper, divided
1 garlic clove, minced
2 C. (1/2-inch) vertically sliced onion
1 1/2 C. (1/2-inch-thick) slices green bell pepper
Cooking spray
1/4 tsp. salt
4 (8-inch) whole wheat tortillas
1/4 C. chipotle salsa (such as Frontera)

Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 tsp. black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 tsp. black pepper. Arrange onion mixture in a wire grilling basket coated with cooking spray. Place grilling basket on grill rack; grill 5 minutes or until lightly browned, turning occasionally. Remove the tempeh from marinade, reserving marinade. Place tempeh on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly browned, basting occasionally with reserved marinade. Warm tortillas according to package directions. Arrange 3 tempeh pieces, 1/2 C. onion mixture, and 1 T. salsa down center of each tortilla; roll up.

Yield: 4 servings
Serving size: 1 fajita

Calories: 259
Fat: 5.1g
Fiber: 8g

Southwestern Steak and Pinto Beans

Southwestern Steak and Pinto Beans

1 tsp. garlic salt
1 tsp. ground cumin
1/4 tsp. ground red pepper
1 lb. boneless sirloin steak, trimmed
Cooking spray
1 tsp. vegetable oil
1 C. diced red bell pepper
1/2 C. bottled chunky salsa, divided
1 (15-oz.) can pinto beans, rinsed and drained
1/4 C. chopped cilantro

Heat a grill pan over medium-high heat. Combine first 3 ingredients. Remove 1 tsp. cumin mixture, and set aside. Sprinkle remaining cumin mixture evenly over steak. Lightly coat steak with cooking spray. Place steak in grill pan; cook 4 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut into thin slices. While steak cooks, heat the oil in a medium saucepan over medium-high heat. Add bell pepper; sauté 4 minutes or until tender. Add reserved cumin mixture, 1/4 C. salsa, and beans; cook 1 minute or until thoroughly heated, stirring constantly. Place 1/2 C. bean mixture on each of 4 plates; divide beef evenly over bean mixture. Top each serving with 1 T. salsa and 1 T. cilantro.

Yield: 4 servings
Calories: 267
Fat: 8g
Fiber: 6.4g

Prosciutto-and-Fontina Panini

Prosciutto-and-Fontina Panini

1 (5.25-oz.) package focaccia (Italian flatbread) or 1 (8-oz.) package Italian cheese-flavored pizza crust (such as Boboli)
8 very thin slices prosciutto (about 2 oz.)
1/4 C. (1 oz.) shredded fontina cheese
1 C. trimmed arugula or watercress
2 (1/8-inch-thick) red onion slices, separated into rings
2 tsp. balsamic vinegar
1/8 tsp. pepper

Slice each bread round in half horizontally. Divide prosciutto slices between bottom halves of bread, and top each bread half with fontina cheese, arugula, and red onion slices. Drizzle balsamic vinegar over sandwiches, and sprinkle with pepper; cover with top halves of bread. Wrap sandwiches tightly in aluminum foil, and bake at 300° for 15 minutes.

Yield: 2 servings
Calories: 330
Fat: 11.5g
Fiber: 4.3g

Cannellini Bean & Escarole Stew

Cannellini Bean & Escarole Stew

2 tsp. olive oil
2 medium chopped onions
1 bunch coarsely chopped escarole
3 cloves minced garlic
1/2 tsp. each salt and freshly ground pepper
1 (15- to 19-ounce) can rinsed and drained cannellini beans
1 (14 1/2-ounce) can chopped tomatoes

In a medium nonstick skillet, heat oil over medium. Add onions and cook 8 minutes or until softened; stir occasionally. Add escarole, garlic, salt and pepper; cook 3 minutes or until escarole is wilted. Stir in beans and tomatoes with juice; bring to boil. Cover, reduce heat to low, and cook 10 minutes or until flavors are blended.

Yield: 4 servings
Calories: 178
Fat: 3g
Fiber: 11g

Roasted Root Vegetables with Mushrooms

Roasted Root Vegetables with Mushrooms

12 ounces fresh whole white mushrooms (without stems)
4 ounces shiitake mushrooms (without stems)
2 pounds mixed root vegetables (such as sweet potatoes, parsnips, carrots), cut into 1-inch pieces
2 medium onions, cut into 1-inch wedges
12 cloves garlic, peeled and halved
3 T. olive oil
1 1/2 tsp. dried rosemary
1 tsp. salt
1/2 tsp. freshly ground black pepper

Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast, stirring once, for 30 minutes or until tender.

Yield: 6 servings
Calories: 227
Fat: 7g
Fiber: 8g

Herbed Pasta with Carmelized Onions

Herbed Pasta with Carmelized Onions

12 ounces herbed pasta
4 pounds sliced “sweet” onions (Vidalia, Texas 10/15, Maui or other)
2 T. olive oil
1 head garlic, peeled and minced
1 C. hearty red wine (Burgundy or Cabernet Sauvignon)
1 T. each chopped fresh marjoram and Italian parsley
salt and freshly ground pepper to taste

Cook pasta according to directions. Coat onion slices with cooking spray. In a large saute or other pan, stir oil and onions together over high heat to coat thoroughly. Reduce heat to simmer; cover and cook about 20 to 25 minutes or until onions are golden. Stir occasionally. Add garlic and continue cooking until onions are caramelized. Add wine and continue cooking until wine has cooked down and almost evaporated. Remove from heat, transfer to a large bowl, and toss with marjoram, parsley, salt and pepper and cooked pasta. Serve.

Yield: 6 servings
Calories: 346
Fat: 6g
Fiber: 7g

Linguine with Spinach, Red Pepper and Gouda

Linguine with Spinach, Red Pepper and Gouda

3/4 pound linguine
1 T. olive oil
4 minced garlic cloves
1 red bell pepper, cut into thin 2-inch-long strips
1 10-ounce package fresh spinach, stems discarded and leaves washed
1/4 tsp. salt
Generous seasoning freshly ground pepper
3/4 C. grated smoked Gouda cheese

Cook pasta according to directions; reserve 1/4 C. liquid and drain pasta; set aside. Heat oil on medium in a large, nonstick skillet. Add garlic and cook 1 minute. Stir in red bell pepper and saute until softened, about 7 minutes. Pile on spinach and cover. Cook until wilted, about 3 minutes. Stir in salt and ground pepper. Add reserved pasta water. Toss sauce with pasta; stir in cheese and serve.

Yield: 4 servings
Calories: 462
Fat: 12g
Fiber: 5g

Lemony Artichokes

Lemony Artichokes

4 medium artichokes, stems removed, leaf tips trimmed
1 14 1/2-ounce can reduced-sodium chicken broth
1 clove crushed garlic
1 T. grated lemon peel (yellow only)
1/3 C. fresh lemon juice
1 C. water

Tightly arrange artichokes, stems side down, in a 3-quart saucepan. In a medium bowl, combine broth, garlic, lemon peel, juice and water. Pour over artichokes, cover and bring to boil. Reduce heat to medium and cook 50 minutes or until one leaf pulls out easily; drain well and serve at room temperature.

Yield: 4 servings
Calories: 64
Fat: 0g
Fiber: 7g

Pasta with Goat Cheese & Onion Confit

Pasta with Goat Cheese & Onion Confit

8 ounces spaghetti
4 C. thinly sliced onions
1 tsp. minced garlic
1/2 tsp. dried sage
1/2 tsp. dried rosemary
1 tsp. sugar
1/2 C. dry white wine or chicken broth
2 ounces fat-free cream cheese
2 ounces goat cheese
Salt and white pepper to taste
1/4 C. coarsely chopped walnuts

Cook spaghetti according to directions; drain. Heat a large nonstick skillet coated with cooking spray until hot. Add onions and cook, covered, over medium-low heat until onions are very soft, about 20 minutes. Stir in garlic, sage, rosemary and sugar; cook, uncovered, over medium-low heat until onions are caramelized and brown, or 10 to 15 minutes. Stir in wine or chicken broth. Simmer 2 or 3 minutes longer. Stir in cream cheese and goat cheese and cook over low heat, stirring until melted, 2 or 3 minutes. Season to taste with salt and white pepper. Spoon pasta and onion mixture on serving platter and toss; sprinkle with walnuts.

Yield: 4 servings
Calories: 423
Fat: 11g
Fiber: 5g

Greek Vegetable Medley

Greek Vegetable Medley

2 T. olive oil, divided
3 medium sliced onions
2 minced garlic cloves
2 pounds medium potatoes, peeled and sliced into 1/4-inch rounds
2 pounds large zucchini, sliced into 1/3-inch rounds
1 each large red and green bell pepper, deseeded and cut into thin rounds
Salt and freshly ground pepper to taste
1 1/2 C. coarsely chopped plum tomatoes, drained of their juices
1/2 C. chopped parsley
1 tsp. dried oregano
Water

Heat oven to 350 degrees. Heat 1 T. oil in a large, nonstick skillet and cook onions and garlic until onions are softened, or about 5 minutes. In a large, shallow baking dish coated with cooking spray, place potatoes, zucchini and peppers in one overlapping layer, alternating them. Season with salt and pepper and sprinkle with sauteed onions and garlic. Pour tomatoes evenly over layered vegetables, season with parsley and oregano, and add remaining 1 T. olive oil. Add enough water to come halfway up the vegetables. Bake 1 to 1 1/2 hours or until all the vegetables are tender.

Yield: 6 servings
Calories: 215
Fat: 5g
Fiber: 7g

Lentil Salad with Watercress

Lentil Salad with Watercress

2 T. each olive oil, balsamic vinegar and water
1/4 tsp. each salt and freshly ground black pepper

3 1/2 C. water
1 14 1/2-ounce can reduced-sodium chicken broth
1 C. dried lentils
1/2 yellow onion
2 garlic cloves
1 bay leaf

1 large diced tomato (about 1 C.)
1/2 C. chopped red onion
1/3 C. chopped Italian parsley
1 T. chopped fresh sage
1 bunch watercress, tough stems removed

In a small bowl, combine the oil, vinegar, water, salt and pepper; set aside. In a medium saucepan, bring the 3 1/2 C. water, chicken broth, lentils, onion half, garlic cloves and bay leaf to a boil; reduce heat and simmer 20 to 25 minutes, until tender. Drain and discard onion, garlic and bay leaf. Toss lentils with half the dressing. Add tomato, red onion, parsley and sage; toss. Arrange watercress on serving plate and sprinkle with remaining dressing; spoon salad over watercress.

Yield: 4 servings
Calories: 254
Fat: 8g
Fiber: 16g

Sizzling Soy Fajitas

Sizzling Soy Fajitas

1 (12-ounce) package frozen cooked vegetable protein crumbles (such as Morningstar Farms or Green Giant)
2 tsp. chili powder
1/4 tsp. each garlic powder, onion powder and dried oregano
6 (8-inch) fat-free flour tortillas
2 tsp. vegetable oil
1 medium onion, cut into rings
1/2 each green, red and yellow green bell peppers cut into strips
1 T. fresh lime juice
1/3 C. reduced-fat sour cream
Salsa for garnish

In a large, resealable plastic bag, combine frozen crumbles, chili powder, garlic powder, onion powder and oregano. Seal bag; shake well to coat. Set aside. Heat tortillas according to package directions; keep warm. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and bell peppers; cook and stir 3 to 4 minutes or until onions begin to soften. Add seasoned crumbles; cook 2 or 3 minutes or until hot and vegetables are tender. Remove from heat; stir in lime juice. Divide mixture evenly among warm tortillas; roll. Serve with sour cream and salsa.

Yield: 6 servings
Calories: 237
Fat: 3g
Fiber: 5g

New-Age Chili

New-Age Chili

1 T. vegetable oil
1 each large chopped onion and green bell pepper
2 (12-ounce) packages Smart Ground soy protein (or another brand)
2 (15- to 19-ounce) cans mild chili beans (or pinto beans)
2 C. frozen corn
2 (14 1/2-ounce) cans Mexican-style stewed tomatoes and juice
2 cloves minced garlic
1 to 3 T. each cumin and chili powder
1 tsp. salt

Heat oil in a large pot on medium and cook onion and bell pepper 10 minutes or until softened. Add soy protein, beans, corn, tomatoes and juice, garlic, cumin, chili powder and salt; mix well. Simmer on low for 30 to 45 minutes or until flavors are blended, stirring occasionally. NOTE: If chili becomes too thick, thin with tomato juice or water.

Yield: 12 servings
Serving Size: 1 C.

Calories: 198
Fat: 2g
Fiber: 9g

Mediterranean Chickpea, Tomato, and Couscous Soup

Mediterranean Chickpea, Tomato, and Couscous Soup

2 tsp. olive oil
1 C. diced onion
4 C. chicken stock
1/2 tsp. cumin
1/4 tsp. cinnamon
1/4 tsp. salt and white pepper
1 1/2 C. chickpeas, drained
1 1/2 C. diced tomatoes, undrained
1/2 C. couscous
2 T. fresh parsley, chopped

Heat olive oil in a large saucepan over medium-high heat. Add onion, and saut� 3 minutes or until tender. Add the water and next 6 ingredients. Bring mixture to a boil; cover, reduce heat, and simmer 5 minutes, stirring occasionally. Add couscous, and cook 9 minutes. Stir in chopped parsley.

Yield: 7 servings
Calories: 171
Fat: 3g
Fiber: 6g

Chicken Thighs w/Barley, Garlic & Chardonnay

Chicken Thighs w/Barley, Garlic & Chardonnay

1/2 pound chicken thighs without skin, boned
4 cloves garlic, sliced thin
1/2 C. barley, rinsed and drained
1 can fat-free chicken broth
1 1/2 C. chardonnay
1 tsp. fresh rosemary leaves, snipped

Combine all ingredients in a slow cooker and cook on Low for at least 6 hours (3 1/2 hours on High). Serve in bowls and top with chopped green onions.

Yield: 2 Servings
Calories: 378
Fat: 4g
Fiber: 7g

Chicken and Peach Salad Sandwich

Chicken and Peach Salad Sandwich

1/2 C. diced chicken breast
1 stalk celery, diced
1 small onion, diced
1/4 C. canned peach slices, drained
1 T. sliced almonds
1 T. reduced-fat mayonnaise
4 slices multigrain bread

Mix the chicken, celery, onion, peaches, almonds and mayonnaise in a bowl and spoon onto the bread.

Yield: 2 servings
Calories: 290
Fat: 8g
Fiber: 12g

Beef and Beet on Rye

Beef and Beet on Rye

2 tsp. prepared horseradish sauce
1 tsp. reduced-fat mayonnaise
2 slices rye bread
1/4 pound thinly sliced roast beef
1/4 C. pickled red beets
1 leaf lettuce

Spread the horseradish sauce and mayonnaise on the bread. Sandwich the beef, beets and lettuce between the slices.

Yield: 1 sandwich
Calories: 340
Fat: 7g
Fiber: 5g

Angel Hair Pasta With Fennel And Saffron

Angel Hair Pasta With Fennel And Saffron

2 bulbs fennel with fronds
1 lb. dried angel hair pasta
2 T. olive oil
2 red onions; chopped (1 1/2 C.)
1/2 tsp. fennel seeds
1/2 tsp. saffron threads
3 T. currants or raisins plumped in warm water and drained
2 T. pine nuts

Bring large pot of lightly salted water to a boil. Meanwhile, rinse and trim fennel, discarding stems but reserving fronds
and bulbs. Set aside half the fronds. Chop remaining fronds; set aside. Add fennel bulbs to boiling water and cook 10 minutes. Using slotted spoon, remove fennel bulbs. Dice bulbs and set aside. Return water to a boil and add pasta; stir to prevent sticking. Cook
until tender, about 6 minutes. Drain pasta, reserving 1/2 C. cooking water. While pasta is cooking, in large skillet, Heat 1 T. oil over low heat, Add onions, fennel seeds and chopped fronds and cook, stirring, until onions are tender, about 5 minutes. In a C., combine saffron and 1 1/2 T. warm water; stir to blend and add mixture to skillet. Stir in diced fennel bulbs and cook, stirring, until fennel is very tender, about 15 minutes. Add currants and pine nuts. If mixture seems dry, add spoonfuls of reserved pasta water to moisten. Add cooked pasta and remaining fronds to mixture. Increase heat to medium and cook, stirring, 1 minute. Drizzle with remaining 1 T. oil, season with salt to taste and serve.

Yield: 6 servings
Calories: 211
Fat: 6g
Fiber: 6g

Easy Tamale Pie

Easy Tamale Pie

1 1/2 (16-oz.) tubes of polenta, crumbled
Cooking spray
2 (15-oz.) cans low-fat chili
1 C. (4 oz.) preshredded sharp cheddar cheese
6 T. bottled salsa
6 T. reduced-fat sour cream

Preheat oven to 475°. Place crumbled polenta in an 11 x 7-inch baking dish coated with cooking spray. Top with chili and cheddar cheese. Bake at 475° for 13 minutes or until bubbly. Top each serving with 1 T. salsa and 1 T. reduced-fat sour cream.

Yield: 6 servings
Calories: 324
Fat: 9.7g
Fiber: 6.6g

Tempeh in Brown Gravy

Tempeh in Brown Gravy

1 T. olive oil
3 T. whole wheat flour
1 C. chopped red onion
1 1/3 C. vegetable broth
6 cloves of garlic
1/2 tsp. dried thyme
1 rib celery, sliced
2 T. Tamari
2 1/2 C. sliced carrots
1 C. frozen peas, thawed
8 oz. seasoned tempeh
3 oz. Shitake mushrooms

Heat olive oil in a 4 quart saucepan over medium-high heat. Add the next 3 ingredients; cook and stir 2 minutes. Add the carrots, and cook 3 minutes. Add the tempeh, and saute 5 minutes. Add mushrooms, and continue to cook for 3 minutes. Sprinkle with flour; stir to coat. Pour hot broth over the mixture and stir until thick. Stir in remaining ingredients. Simmer 10 minutes.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 4g

Garden Pastitsio

Garden Pastitsio

2 tsp. olive oil
2 C. diced onion
1 C. diced celery
2 tsp. chopped fresh or 3/4 tsp. dried oregano
3 garlic cloves, minced
1 (8-oz.) package tempeh, crumbled
2 tsp. cornstarch
1 T. water
5 C. 1% low-fat milk
1 T. fresh lemon juice
1 1/2 tsp. chopped fresh or 1/2 tsp. dried dill
1/2 tsp. salt
1/4 tsp. ground white pepper
8 C. hot cooked elbow macaroni (about 1 lb. uncooked)
2 4-oz.) packages crumbled feta cheese, divided
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
Cooking spray

Preheat oven to 375°. Heat oil in a Dutch oven over medium heat. Add onion, celery, oregano, garlic, and tempeh, and sauté 5 minutes. Combine cornstarch and water, and stir well. Add cornstarch mixture and milk to pan; bring to a boil. Reduce heat, and simmer 20 minutes, stirring occasionally. Stir in lemon juice, dill, salt, pepper, macaroni, 4 oz. feta, and spinach. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray; sprinkle with 4 oz. feta. Bake at 375° for 30 minutes or until lightly browned.

Yield: 8 servings
Serving size: 1 1/2 C.

Calories: 428
Fat: 12.1g
Fiber: 4.4g

Garden Fresh New Potato & Bean Salad

Garden Fresh New Potato & Bean Salad

1/2 cup Miracle Whip Light Dressing
2 tsp. Dijon Mustard
1 lb. each new red and white mini potatoes, unpeeled, halved, cooked until tender and cooled
1/2 lb. each green and yellow beans, cut into 2-inch pieces, blanched
2 stalks celery, chopped
1/3 cup chopped fresh dill

Mix dressing and mustard in large bowl. Add remaining ingredients; toss lightly. Refrigerate until ready to serve.

Yield: 8 servings
Calories: 150
Fat: 2.5g
Fiber: 4g

Chipotle Tomato Soup

Chipotle Tomato Soup

1 C. chopped onion
2 T. olive oil
2 cans (14-1/2 oz. each) diced tomatoes, undrained
2 medium carrots, chopped
1 can (14 oz.) low sodium chicken broth
1/4 C. RF Thousand Island Dressing
1 T. chopped chipotle peppers in adobo sauce

Cook and stir onions in hot oil in large skillet until tender. Add tomatoes, carrots and chicken broth; mix well. Bring to a boil on medium-high heat. Reduce heat to medium-low; simmer 15 min. or until vegetables are tender, stirring occasionally. Transfer vegetable mixture to a blender container in small batches; cover. Blend until smooth, adding dressing and chipotles to the last batch. Serve warm or chilled. Leftover Idea: Prepare as directed. Serve as a sauce over your favorite hot cooked pasta.

Yield: 5 servings
Calories: 140
Fat: 8g
Fiber: 4g