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Category: High Fiber

Curried Cauliflower Soup with Parsley Cream

Curried Cauliflower Soup with Parsley Cream

1/2 T. olive oil
1/2 cup finely chopped celery
1 large onion, chopped
1 small Russet potato
1/2 tsp. curry powder
salt to taste
freshly ground black or white pepper
1 bay leaf
about 1 quart low-sodium chicken broth or vegetable broth
5 C. cauliflower florets
1/4 cup chopped, fresh parsley
3 T. non-fat sour cream

Heat the olive oil in a saucepan over low-medium heat. Add the celery, onion and curry powder, season lightly with salt and pepper, and cook for 10 minutes. Peel and slice the potato and add it to the pot. Add the bay leaf and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes. Add the cauliflower and simmer until just tender, about 5 to 7 minutes. Blend the parsley and sour cream together and set aside. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper. Serve the soup in bowls with a dollop of parsley cream.

Serving Size: 1.5 C.

Calories 92
Fiber 4g

Chive Green Beans

Chive Green Beans

1 lb. fresh green beans, trimmed (or steamed baby carrots or asparagus)
1 T. chopped fresh chives
1 T. chopped fresh parsley
2 tsp. butter
1/2 tsp. stone-ground mustard
1/4 tsp. salt
1/8 tsp. pepper

Steam green beans, covered, 5 minutes or until crisp-tender. Remove from steamer; toss with remaining ingredients.

Yield: 4 servings
Serving size: 3/4 C.

Calories: 53
Fat: 1.9g
Fiber: 4.2g

Sesame Tofu Stir-Fry over Rice

Sesame Tofu Stir-Fry over Rice

1 T. sesame seeds
1 T. black sesame seeds
1/2 tsp. salt, divided
1 (1-lb.) package firm or extrafirm tofu, drained and cut into 1-inch cubes
2 tsp. peanut oil
2 tsp. dark sesame oil
Cooking spray
4 C. thinly sliced shiitake mushroom caps (about 3/4 lb.)
3 C. (2-inch) slices asparagus (about 1 lb.)
1/4 C. thinly sliced green onions
1/2 C. fat-free, less-sodium chicken broth
2 T. hoisin sauce
1 1/2 T. low-sodium soy sauce
1 tsp. cornstarch
1 tsp. chili garlic sauce (such as Lee Kum Kee)
2 C. cooked long-grain brown rice

Combine sesame seeds and 1/4 tsp. salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 tsp. salt; toss gently to combine. Serve over rice.

Yield: 4 servings
Sserving size: 1/2 C. rice and 1 1/2 C. mushroom mixture

Calories: 423
Fat: 18g
Fiber: 8.5g

Pain Perdu

Pain Perdu

1 1/2 C. fat-free milk
3/4 C. egg substitute
1/4 C. granulated sugar
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 1/2 tsp. vanilla extract
1/4 tsp. salt
16 (1-inch-thick) slices diagonally cut French bread baguette
1/4 C. butter, divided
2 C. water
1/2 C. dry white wine
1/4 C. granulated sugar
1 T. cornstarch
2 C. fresh raspberries
1 C. fresh blackberries
1 C. fresh blueberries
1/2 C. fresh strawberry halves
1 T. powdered sugar

Combine first 7 ingredients, stirring well with a whisk. Arrange the bread slices in a single layer in a large shallow dish. Pour milk mixture over bread, and let stand until milk is absorbed (about 2 minutes). Melt 2 T. butter in a large cast-iron skillet over medium heat. Arrange 8 bread slices in pan; cook 3 minutes on each side or until bread is golden brown. Remove from pan; keep warm. Repeat procedure with remaining 2 T. butter and 8 bread slices. Combine 2 C. water, wine, 1/4 C. granulated sugar, and cornstarch in a large saucepan, stirring with a whisk. Bring to a boil; cook until reduced to 1 C. (about 5 minutes). Remove pan from heat. Add fruit to pan, stirring well to coat. Serve sauce with bread slices. Sprinkle each serving with powdered sugar.

Yield: 8 servings
Serving size: 2 bread slices and about 1/2 C. sauce

Calories: 270
Fat: 7.8g
Fiber: 4.7g

Lentils with Wine Glazed Winter Vegetables

Lentils with Wine Glazed Winter Vegetables

3 C. water
1-1/2 C. dried lentils
1 tsp. salt, divided
1 bay leaf
1-1/2 tsp. olive oil
2 C. chopped onion
1-1/2 C. chopped peeled celeriac (celery root)
1 C. diced parsnip
1 C. diced carrot
1 T. minced fresh or 1 tsp. dried tarragon, divided
1 T. tomato paste
1 garlic clove, minced
2/3 C. dry red wine
2 tsp. Dijon mustard
1 T. butter
1/4 tsp. black pepper

Combine water, lentils, 1/2 tsp. salt, and bay leaf in a medium saucepan; bring to a boil. Reduce heat, and simmer 25 minutes. Remove lentils from heat, and set aside. Heat olive oil in a medium cast-iron or nonstick skillet over medium-high heat. Add the onion, celeriac, parsnip, carrot, and 1-1/2 tsp. tarragon, and sauté 10 minutes or until browned. Stir in 1/2 tsp. salt, tomato paste, and garlic; cook mixture 1 minute. Stir in wine, scraping pan to loosen browned bits. Bring to a boil; cover, reduce heat, and simmer 10 minutes or until vegetables are tender. Stir in mustard. Add lentil mixture, and cook 2 minutes. Remove from heat; discard bay leaf, and stir in butter, 1-1/2 tsp. tarragon, and pepper.

Yield: 4 servings
Serving size: 1-1/2 C.

Calories: 416
Fat: 6 g
FIber: 12.7 g

Roasted Butternut Squash and Bacon Pasta

Roasted Butternut Squash and Bacon Pasta

3/4 tsp. salt, divided
1/2 tsp. dried rosemary
1/4 tsp. freshly ground black pepper
3 C. (1-inch) cubed peeled butternut squash
Cooking spray
6 sweet hickory-smoked bacon slices (raw)
1 C. thinly sliced shallots
8 oz. uncooked mini penne (tube-shaped pasta) or Elbow Macaroni or Small Shells
1/4 C. all-purpose flour
2 C. 2% reduced-fat milk
3/4 C. (3 oz.) shredded sharp provolone cheese
1/3 C. (1 1/2 oz.) grated fresh Parmesan cheese

Preheat oven to 425°. Combine 1/4 tsp. salt, rosemary, and pepper. Place squash on a foil-lined baking sheet coated with cooking spray; sprinkle with salt mixture. Bake at 425° for 45 minutes or until tender and lightly browned. Increase oven temperature to 450°. Cook the bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 1/2 tsp. drippings in pan; crumble bacon. Increase heat to medium-high. Add shallots to pan; sauté 8 minutes or until tender. Combine squash mixture, bacon, and shallots; set aside. Cook pasta according to the package directions, omitting salt and fat. Drain well. Combine flour and 1/2 tsp. salt in a Dutch oven over medium-high heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Remove from heat. Add provolone, stirring until cheese melts. Add pasta to cheese mixture, tossing well to combine. Spoon pasta mixture into an 11 x 7-inch baking dish lightly coated with cooking spray; top with squash mixture. Sprinkle evenly with Parmesan cheese. Bake at 450° for 10 minutes or until cheese melts and begins to brown.

Yield: 5 servings
Calories: 469
Fat: 14.4g
Fiber: 6.8g

Lentils with Garlic & Rosemary

Lentils with Garlic & Rosemary

5 C. water
3 C. chopped onion
2 C. diced cooked ham
1 C. diced carrot
1 tsp. dried rosemary, crushed
3/4 tsp. rubbed sage
1/4 tsp. pepper
1 pound dried lentils
1 (14-1/4-oz.) can fat-free beef broth
2 garlic cloves, chopped
1 bay leaf
Chopped fresh parsley (optional)

Combine first 11 ingredients in an electric slow cooker. Cover with lid, and cook on high-heat setting for 3 hours or until lentils are tender. Discard bay leaf. Garnish with parsley, if desired.

Yield: 11 servings
Serving size: 1 C.

Calories: 196
Fat: 2.2g
Fiber: 6g

Pan-Seared Scallops with Ginger-Orange Spinach

Pan-Seared Scallops with Ginger-Orange Spinach

1 T. julienne-cut peeled fresh ginger
1 T. sliced green onions
4 garlic cloves, minced
20 sea scallops (about 1 1/2 lb.)
1/2 C. vodka
1/4 C. dry vermouth
1 tsp. stick margarine or butter
1 tsp. grated orange rind
1/3 C. fresh orange juice
1 1/2 lb. chopped fresh spinach
1/2 tsp. salt
1/8 tsp. black pepper
Cooking spray

Combine first 3 ingredients in a bowl. Place scallops in a shallow dish. Add vodka, vermouth, and half of ginger mixture; toss gently. Cover and marinate in refrigerator 30 minutes. Melt margarine in a large skillet over high heat. Add remaining ginger mixture, and sauté 30 seconds. Add orange rind and juice, and bring to a boil. Stir in spinach, salt, and pepper; cook 2 minutes or until spinach wilts. Remove from skillet, and keep warm. Remove scallops from marinade, reserving marinade. Place skillet coated with cooking spray over high heat until hot. Add scallops; cook 1 1/2 minutes on each side or until golden brown. Remove from skillet; keep warm. Add reserved marinade to skillet. Bring to a boil; cook until sauce is reduced to 1/4 C. (about 5 minutes). Arrange scallops over spinach mixture; drizzle with sauce.

Yield: 4 servings
Serving size: 5 scallops, 3/4 C. spinach mixture, and 1 T. sauce

Calories: 233
Fat: 3.3g
Fiber: 10.2g

Black Bean Quesadillas with Corn Salsa

Black Bean Quesadillas with Corn Salsa

Quesadillas:
1 T. olive oil
1 1/2 tsp. bottled minced garlic
2 C. chopped plum tomatoes
1/2 C. chopped fresh cilantro
1 (15-oz.) can black beans, drained and rinsed
4 (8-inch) flour tortillas
Cooking spray
3/4 C. (3 oz.) preshredded Mexican blend cheese

Salsa:
1 C. frozen whole-kernel corn
1/2 C. chopped fresh cilantro
2 T. fresh lime juice
1/2 tsp. bottled minced garlic
1 red bell pepper, chopped

To prepare the quesadillas, preheat the broiler. Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add tomatoes, 1/2 C. cilantro, and beans; cook 5 minutes or until liquid evaporates, stirring occasionally. Place tortillas on a baking sheet coated with cooking spray. Top each tortilla with 1/2 C. bean mixture and 3 T. cheese; fold in half. Lightly coat tops with cooking spray. Broil 3 minutes or until cheese melts and tortillas begin to brown. Cut each tortilla into 3 wedges. To prepare salsa, combine corn and remaining ingredients in a small saucepan. Bring to a boil over high heat, and cook for 2 minutes, stirring frequently. Serve with quesadillas.

Yield: 4 servings
Serving size: 3 quesadilla wedges and about 1/3 C. salsa

Calories: 420
Fat: 14.4g
Fiber: 10.3g

Black Bean Salad w/ Feta & Red Peppers

Black Bean Salad w/ Feta & Red Peppers

Two 16-ounce cans black beans, drained and rinsed
2 medium red bell peppers, cut into short thin strips
1/2 cup natural low-fat vinaigrette
1/2 cup fresh parsley
1/2 to 2/3 cup crumbled feta or goat cheese

Combine the beans, red bell peppers, vinaigrette, and parsley in a mixing bowl and toss well. Divide the salad among individual plates or shallow bowls. Top each serving with some of the feta cheese.

Easy Ravioli Bake

Easy Ravioli Bake

2 (9-oz.) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 C. chopped onion
1/2 C. chopped green bell pepper
1/2 tsp. dried oregano
4 garlic cloves, minced
1/4 C. dry white wine
1/2 tsp. dried basil
3/4 tsp. salt
1/4 tsp. crushed red pepper
1/8 tsp. black pepper
4 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
6 T. tomato paste
1/2 C. (2 oz.) shredded part-skim mozzarella cheese

Cook pasta according to package directions, omitting salt and fat. Drain well. Preheat oven to 400°. Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add wine and next 6 ingredients (wine through tomato paste), stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring often. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until the cheese melts and begins to brown.

Yield: 4 servings
Calories: 444
Fat: 13.3g
Fiber: 8g

Black Bean Cakes

Black Bean Cakes

2 15oz. Cans Black Beans, rinsed and drained
1 Vidalia Onion, minded
2/3 C. Breadcrumbs
1 Clove Garlic, minced
1 T. Basil
1 tsp. Oregano
1 tsp. Cumin
2 Eggs
Pepper to taste

Place black beans in a bowl and mash with a fork. Add remaining ingredients and mix well. Divide into 6-8 equal portions and shape into patties. Place patties on a medium-hot grill for several minutes per side. Serve with Salsa

BBQ Bean Salad

BBQ Bean Salad

1 (3lb.) can pinto beans, drained & rinsed
1 (15oz.) can whole kernel corn, drained
1 sweet red pepper, chopped
1 sweet green peppers, chopped
1 medium onion, chopped
1/4 C. cider vinegar
1/4 C. ketchup
1/4 C. olive oil
1/4 C. packed brown sugar
1 T. Dijon mustard
1 T. Worcestershire sauce
2 tsp. chili powder
3/4 tsp. ground cumin
1 tsp. salt
1/4 tsp. pepper
1/2 tsp. hot pepper sauce
1 clove garlic, crushed

Place beans, corn, peppers & onion in a large salad bowl. In a saucepan, combine remaining ingredients & bring to a boil. Reduce heat, cover& simmer for 10 minutes. Cool slightly and pour over bean mixture. Toss to coat. Serve at room temperature.

Mexican Beans

Mexican Beans

1 1/2 C. Pink or Pinto beans, dried (or 3 C. of canned beans)
2 medium onions, chopped
2 tsp. salt
2 tsp. chipotle en adobo, pureed
4 cloves garlic
1 T. cumin
2 tsp. oregano
1/2 C. catsup (or ketchup)

Soak beans overnight. When rehydrated (at least 6 hours), cook till tender with the onions, salt, and water to barely cover. (in a pressure cooker it takes about 6 minutes under pressure. Without a pressure cooker it would take about a half hour). Once the beans are fully cooked, drain out some water if you don’t like your beans soupy, and then add the rest of the ingredients. Cook for about 20 minutes, until it tastes good. These beans are good right away, but even better the next day, because the spices have a chance to work their way into the beans.

Yield: 6 servings
Calories: 194
Fat: .6g
Fiber: 7.3g

Pork Tenderloin with Apple-Onion Sauce

Pork Tenderloin with Apple-Onion Sauce

6 oz. pork tenderloin
1/8 to 1/4 tsp. black pepper
1/8 tsp. dried thyme, crushed
Nonstick cooking spray
3/4 C. thinly sliced onion
8 oz. baking apples, cored, halved crosswise, and thinly sliced
2 T. water
1 T. cider vinegar
1/2 tsp. sugar
1/2 tsp. ground cumin (optional)
1/4 tsp. salt

Trim fat from meat. Cut meat crosswise in half. Place each piece of meat, cut side down, between 2 pieces of plastic wrap. Working from center to edges, lb. lightly with the flat side of a meat mallet to 1/2-inch thickness. Remove plastic wrap. Sprinkle meat with the pepper and thyme. Lightly coat a large nonstick skillet with cooking spray. Heat over medium heat. Add meat to skillet. Cook for 6 to 8 minutes or until meat is done (160 degree F), turning once. Remove meat from skillet, reserving drippings. Cover meat and keep warm. Add onion to the reserved drippings in skillet. Cook about 4 minutes or until onion is tender, stirring occasionally. Stir in the apples, water, vinegar, sugar, cumin (if desired), and salt. Bring to boiling. Boil gently, uncovered, for 4 to 5 minutes or until the liquid is almost evaporated and the apples are moist and tender, turning apples and onion occasionally. Return the meat to skillet; heat through.

Yield: 2 servings
Calories: 190
Fat: 3g
Fiber: 4g

Halibut with Tomato-Lemon-Caper Coulis

Halibut with Tomato-Lemon-Caper Coulis

Four 5-oz. boneless halibut steaks
1 T. + 1 tsp. olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
6 medium fresh garlic cloves, minced
8 large plum tomatoes, seeded and diced
1 large lemon, peeled and sectioned
2 T. minced fresh basil
1 T. rinsed drained capers
1 tsp. balsamic vinegar
8 C. chopped trimmed washed broccoli rabe

Preheat oven to 400o F. To prepare halibut, brush each halibut steak with 3/4 tsp. the oil; sprinkle with salt and pepper. Arrange fish in shallow baking dish just large enough to hold fish in a single layer; bake 10-12 minutes, until fish flakes easily when tested with fork. Meanwhile, to prepare coulis, in medium nonstick skillet, heat remaining 1 tsp. oil; add two-thirds of the garlic. Cook over medium-high heat, stirring constantly, until tender. Add tomatoes, lemon, basil and capers; cook, stirring frequently, 3 minutes, until tomatoes are softened. Stir in vinegar. Remove from heat; keep warm. Rinse broccoli rabe with cold water; do not dry. In large pot, combine wet broccoli rabe and remaining garlic; cook over medium-high heat, covered, 2-3 minutes, until broccoli rabe is wilted. Drain. Divide broccoli rabe evenly among 4 plates; top each portion with 1 halibut steak and one-fourth of the warm coulis.

Yield: 4 servings
Serving Size 1/2 C. Broccoli Rabe, 1 Halibut Steak, 1/3 C. Coulis

Calories: 267
Fat: 9g
Fiber: 5g

Black Bean Confetti Relish

Black Bean Confetti Relish

2/3 C. canned black beans, rinsed and drained
2 T. frozen whole-kernel corn
2 T. diced yellow bell pepper
2 T. diced plum tomato
1 T. diced red bell pepper
1 T. minced shallots
1 T. lemon juice
1 tsp. olive oil
1/4 tsp. ground cumin
1/4 tsp. coarsely ground black pepper
1/8 tsp. salt

Combine all the ingredients in a bowl. Serve relish chilled or at room temperature.

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

Calories: 116
Fat: 2.9g
Fiber: 3.2g

Linguine and Spinach with Gorgonzola Sauce

Linguine and Spinach with Gorgonzola Sauce

1 (9-oz.) package fresh linguine
1 T. butter
1 T. all-purpose flour
1 (12-oz.) can evaporated low-fat milk
3/4 C. (3 oz.) crumbled Gorgonzola cheese
3/4 tsp. salt
1/4 tsp. black pepper
1 (6-oz.) bag fresh baby spinach (about 6 C.)

Cook pasta according to package directions, omitting salt and fat. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add the milk, stirring constantly with a whisk. Increase heat to medium-high; bring to a boil, stirring constantly. Reduce heat; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat, and stir in cheese, salt, and pepper. Combine the sauce, pasta, and spinach, tossing gently to coat.

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

Calories: 379
Fat: 12.2g
Fiber: 4.6g

Braised Fennel with Onion and Sweet Pepper

Braised Fennel with Onion and Sweet Pepper

2 tsp. olive oil
4 C. thinly sliced fennel bulb (about 4 small bulbs)
3 C. vertically sliced onion
1 C. red bell pepper strips
2/3 C. vegetable broth
1/4 tsp. salt
1/4 tsp. fennel seeds
1/8 tsp. coarsely ground black pepper
1 garlic clove, minced
2 T. thinly sliced basil
1 1/2 T. chopped fennel fronds or fresh flat-leaf parsley

Heat oil in a large nonstick skillet over medium-high heat. Add fennel, onion, and bell pepper; sauté 6 minutes. Add broth and next 4 ingredients (broth through garlic). Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Stir in basil and fennel fronds.

Yield: 4 servings
Serving size: 3/4 C.

Calories: 92
Fat: 2.8g
Fiber: 4.9g

Kung Pao Shrimp

Kung Pao Shrimp

1 1/2 C. long-grain white rice
3/4 C. fat-skimmed chicken broth
2 T. soy sauce
2 T. white wine vinegar
1 T. cornstarch
1 1/2 tsp. sugar
1/2 tsp. hot chili flakes
1/4 tsp. salt
1 lb. broccoli florets, rinsed and cut into 1-inch-wide pieces
1 tsp. salad oil
1 T. minced fresh ginger
2 tsp. minced garlic
1 lb. (41 to 50 per lb.) shelled, deveined shrimp
1/4 C. chopped roasted, salted peanuts

In a 2- to 3-quart pan, combine rice and 23/4 C. water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Turn heat to low, cover, and cook until rice is tender to bite, 10 to 15 minutes longer. Spoon rice into a bowl. Meanwhile, in a small bowl, mix broth, soy sauce, vinegar, cornstarch, sugar, chili flakes, and salt until smooth. In a 12-inch nonstick frying pan or a 14-inch wok over high heat, combine broccoli and 1/2 C. water. When boil-ing, cover, reduce heat to medium, and simmer, stirring occasionally, until broccoli is bright green and just tender when pierced, 4 to 7 minutes. Pour into a colander to drain. Add oil, ginger, and garlic to pan; stir over high heat until garlic begins to brown, 30 to 45 seconds. Add shrimp and stir until opaque but still moist-looking in center of thickest part (cut to test), 3 to 4 minutes. Stir in broccoli. Stir cornstarch mixture and add to pan. Stir until sauce boils. Pour shrimp into a bowl and sprinkle with peanuts. Serve with cooked rice.

Yield: 4 servings
Calories: 492
Fat: 8.9g
Fiber: 4.7g

South African Vegetable Curry

South African Vegetable Curry

3/4 lb. carrots, peeled
3/4 lb. green beans, rinsed, ends trimmed
1 head cauliflower (1 1/2 lb.), rinsed
1 green bell pepper (6 oz.), rinsed, stemmed, and seeded
1/2 lb. (1 1/2 C.) dried peaches
2 T. salad oil
1 onion (1/2 lb.), peeled and thinly sliced
2 T. minced fresh ginger
2 cloves garlic, peeled and chopped
2 cinnamon sticks (each 2 in.)
2 T. curry powder
1/2 tsp. ground turmeric
1 1/2 C. vegetable broth or fat-skimmed chicken broth
3 C. (1/2 lb.) coarsely shredded cabbage
Salt

Cut carrots into 1/2-inch-thick slices. Cut beans into 1 1/2-inch pieces. Cut the cauliflower into 1 1/2-inch florets. Cut pepper and peaches into 1-inch pieces. In a 5- to 6-quart pan over medium-high heat, stir oil, onion, ginger, garlic, and cinnamon sticks until onion is limp, 5 to 7 minutes. Add curry powder and turmeric; stir 30 seconds. Add broth, carrots, beans, cauliflower, bell pepper, peaches, and cabbage; bring to a boil over high heat. Cover and simmer over low heat, stirring occasionally, until carrots are tender when pierced, 20 to 25 minutes. Add salt to taste. Serve with brown rice and chutney (recipe follows).

Yield: 6 servings
Calories: 170
Fat: 4.2g
Fiber: 6.9g

Apricot-Lemon Chutney

Rinse 1 lemon (6 oz.). With a vegetable peeler, pare yellow skin from lemon and finely chop. With a knife, cut off and discard white pith. Coarsely chop lemon, discarding seeds. In a 1- to 2-quart pan over high heat, bring to a boil 1 C. water, lemon peel, chopped lemon (with juice), 1 C. dried apricots, 1/2 C. sugar, 1 T. each minced fresh ginger, coriander seed, mustard seed, and 1/2 tsp. hot chili flakes. Reduce heat, cover, and simmer for 5 minutes. Uncover and boil over medium heat, stirring often, until most of the liquid is absorbed, 10 to 12 minutes. Add salt and 1 to 2 T. lemon juice, to taste. Cool. Serve or cover and chill up to 3 days. Makes about 1 1/2 C, 33 Calories: per T.

Black Beans & Tomatoes

Black Beans & Tomatoes

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

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

Bruschetta with Tomatoes, Beans and Fresh Herbs

Bruschetta with Tomatoes, Beans and Fresh Herbs

For Topping:
1 C. seeded and diced ripe beefsteak tomato
3/4 C. well-drained cannellini beans (freshly cooked or canned)
1/4 C. seeded and diced cucumber
2 T. thinly sliced green (spring) onion
1 T. fresh oregano leaves or 1 1/2 tsp. dried oregano
1 T. chopped fresh basil or 1 1/2 tsp. dried basil
Freshly ground pepper

For Bruschetta:
8 slices country-style white or whole-wheat bread, each 2 1/2 inches wide and 1/2 inch thick
1 large clove garlic, cut in half
4 tsp. extra-virgin olive oil

In a bowl, combine all the topping ingredients, including pepper to taste. Toss well, cover and refrigerate for at least 1-2 hours or for up to 2 days to allow the flavors to blend. Preheat a broiler or prepare a fire in a charcoal grill. Arrange the bread slices on a rack on a broiler pan or on a grill rack and broil or grill for 2 minutes. Turn the bread slices over and continue to cook until golden, 1-2 minutes longer. Remove from the heat, rub a cut side of the garlic clove over one side of each warm bread slice and then brush with 1/2 tsp. the olive oil. Mound an equal amount of the topping on the garlic-rubbed side of each bread slice. Transfer to a platter and serve immediately.

Yield: 4 servings
Calories: 266
Fat: 7g
Fiber: 6g

Black Bean & Couscous Salad

Black Bean & Couscous Salad

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

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

Tri-colored Shrimp Plate

Tri-colored Shrimp Plate

2 red bell peppers
2 yellow bell peppers
24 jumbo shrimp, peeled and deveined (about 1-1/2 pounds)
1 T. Lemon Grass Oil, divided
1 tsp. crushed red pepper
2 garlic cloves, minced
Cooking spray
1-1/2 (10-ounce) bags fresh spinach

Note: You can substitute olive oil with 1/2 tsp. lemon zest for the lemon grass oil. Preheat broiler. Cut bell peppers in half lengthwise, discarding the seeds and membranes. Place the pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil 15 minutes or until blackened. Place in a large zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut into 1/2-inch strips. Combine the shrimp, 2 tsp. Lemon Grass Oil, crushed red pepper, and minced garlic in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the shrimp mixture, and sauté for 1-1/2 minutes on each side. Remove shrimp from skillet. Heat 1 tsp. Lemon Grass Oil in skillet, and add spinach. Cook spinach 1 minute or until spinach wilts, stirring frequently. Place spinach in center of each of 4 plates, and top evenly with bell peppers and shrimp.

Yield: 4 servings

Calories: 213
Fat: 6.5g
Fiber: 5.6g

Veracruz Fish

Veracruz Fish

4 (6-ounce) red snapper or tilapia fillets
Cooking spray
1/2 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground red pepper
1/4 C. chopped fresh cilantro
1/4 C. chopped pitted green olives
1/4 C. bottled salsa
1 (16-ounce) can pinto beans, drained
1 (14.5-ounce) can diced tomatoes, drained
4 lime wedges (optional)

Prepare grill or broiler. Coat both sides of fish with cooking spray. Sprinkle fish with cumin, salt, and pepper. Place fish on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until fish flakes easily when tested with a fork. Combine cilantro and remaining ingredients except lime. Serve fish with the salsa mixture and lime wedges, if desired.

Yyield: 4 servings
Serving size: 1 fish fillet, 1/2 C. salsa, and 1 lime wedge)

Calories: 202
Fat: 3.2g
Fiber: 5.2g

Slowcooker Breakfast Cobbler

Slowcooker Breakfast Cobbler

4 medium-sized apples, peeled and sliced
1/4 cup honey
1 tsp. cinnamon
2 T. butter, melted
2 C. Kashi GoLean Crunch cereal

Place apples in slow cooker and mix in remaining ingredients. Cover and cook on low 7-9 hours (overnight) or on high 2-3 hours. Serve with milk.

Six Grain Crockpot Breakfast

Six Grain Crockpot Breakfast

2 1/2 T. Bulgur, uncooked (1 ounce)
2 1/2 T. brown rice, uncooked (1 ounce)
2 T. barley, uncooked (3/4 ounce)
2 T. millet, uncooked (3/4 ounce)
2 T. cornmeal, uncooked (3/4 ounce)
1/4 cup rolled oats (3/4 ounce)
3/4 cup plus 2 T. chopped dried mixed fruit (4 1/2 oz.)
1 1/2 tsp cinnamon
3 C. water
1 T. vanilla

Combine grains, dried fruit and cinnamon in crock pot. Mix well. Stir in water and vanilla. Cover and cook 6 to 8 hours on low setting. Stir before serving and add more water if desired. Note: any selection of grains will work — just keep it 1 cup grains to 3 C. water.

All White Casserole

All White Casserole

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

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

Gingered Bok Choy & Eggplant

Gingered Bok Choy & Eggplant

2 small Italian Eggplants, unpeeled
2 T. Olive Oil
1 Onion, cut into 6 wedges
1 head Bok Choy, washed and sliced 1″ wide on angle
1/2 Red Bell Pepper, sliced
2 T. fresh chopped Ginger
1 1/2 C. Chicken Stock
1 T. Cornstarch
3 T. Cold Water
1 T. Soy Sauce
Salt and Pepper

Slice eggplants in half lengthwise; then cut into pieces about 1″ long. Heat oil in skillet over high heat. Add eggplants and onion; season well. Cook 3 – 4 mintes. Add bok Choy and red pepper; mix well. Sprinkle in ginger and season. Continue cooking 5 – 6 minutes over high heat. Pour in chicken stock, stir and bring to a boil. Mix cornstarch with water; incorporate into sauce. Sprinkle in soy sauce, mix and finish cooking 5 – 6 minutes over low heat.

Yield: 4 servings
Calories: 118
Fat: 6g
Fiber: 5.9g

Moroccan Chicken Tagine

Moroccan Chicken Tagine

5 tsp. cumin seeds
5 tsp. coriander seeds
2-1/2 tsp. whole allspice
5 tsp. ground nutmeg
2-1/2 tsp. ground ginger
1-1/4 tsp. ground red pepper
1-1/4 tsp. ground cinnamon
1 tsp. olive oil
8 cups vertically sliced onion (about 2 pounds)
1/2 tsp. salt
1-1/2 tsp. sugar
1/2 tsp. black pepper
1 (10-1/2-ounce) can low-salt chicken broth
1/4 cup raisins
4 chicken thighs (about 2 pounds), skinned
1 (15-1/2-ounce) can chickpeas (garbanzo beans), drained
4 cups hot cooked couscous

Place first 3 ingredients in a spice or coffee grinder; process until finely ground. Combine cumin mixture, nutmeg, ginger, red pepper, and cinnamon; set aside.Heat oil in a Dutch oven over medium heat. Add onion and salt; cover and cook 10 minutes. Add 1 tsp. cumin mixture, sugar, and black pepper; cover and cook 15 minutes.Preheat oven to 375°. Add broth, and cook, uncovered, 30 minutes. Add raisins, chicken, and chickpeas; cover and bake chicken mixture at 375° for 30 minutes. Serve with couscous.

Yield: 4 servings
Serving size: 1 chicken thigh, about 2/3 cup onion mixture, and 1 cup couscous

Calories: 543
Fat: 7.6 g
Fiber: 10 g

Curried Coconut Chicken over Noodles

Curried Coconut Chicken over Noodles

4oz. noyolks Egg Noodles (makes 3 cups cooked)
2 tsp. olive oil, divided
1 C. thinly sliced onion (I like it chopped)
1 C. fresh basil leaves, torn
2 C. fresh Spinach leaves, torn
2 garlic clove, crushed
2 tsp. curry powder
1/2 tsp. salt, optional
1/8 tsp. ground red pepper
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
3/4 C. light coconut milk

Prepare the egg noodles according to the package directions, omitting salt; drain noodles, and keep warm. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat until hot. Add onion; stir-fry 1 minute. Add basil & spinach, and stir-fry 2 minutes. Remove from pan. Heat 1 tsp. oil in skillet over medium-high heat. Add garlic; stir-fry 30 seconds. Add curry powder, salt, and red pepper; stir-fry 10 seconds. (this will STINK as the curry toasts. Stick it out, its wonderful when done) Add chicken, and stir-fry 3 minutes. Stir in milk; reduce heat to medium, and cook 2 minutes or until chicken is done. Stir in basil mixture, and toss well. Serve over noodles.

Yield: 3 servings
Serving size: 1 C. chicken with sauce and 1 C. noodles

Calories: 344
Fat: 7.4g
Fiber 4.7g

Notes: 1 cup of pasta is more than I normally have for a serving, which makes this a higher calorie dinner than I normally eat. However, I thought the meal was absolutely terrific. The chicken and sauce tasted fabulous, and I will defintely make this again.

I made a couple changes. First, I omitted the salt, as usual since I watch my sodium intake. I finely diced the onion instead of slicing it, because my hubby doesn’t like large chunks of onion and I knew he wouldn’t like the texture. I also put in about a cup of shredded baby spinach along with the basil. I didn’t have quite 2 cups of the fresh herb, and so I added in the spinach to make up the difference and a little more. Even if I had had enough basil, spinach is a good leafy veggie, and since it wilts down so much when cooked its an easy way to sneak some vegetables into my husbands diet 😉

Green Chile Pork Stew

Green Chile Pork Stew

1 lb. boneless Pork Tenderloin
1 medium Onion, chopped
3/4 C. sliced Celery
2 Carrots, sliced
2 medium unpeeled Potatoes, cubed
1 (7oz.) can diced Green Chiles
2 tsp. chopped Garlic
1 C. Chicken Broth
1 C. Water (or enough to cover)
2 T. Cornstarch
1/4 C. Water
Salsa, for garnish

Cut pork into 1 1/2 inch cubes. In 3 quart saucepan, mix pork with the vegetables, chiles, garlic and chicken broth. Add the C. of water (or more, just to cover meat). Cover pan and simmer about 45 minutes. Mix cornstarch with remaining water. Add to stew and cook until bubbly. Serve topped with a spoonful of salsa.

Yield: 5 servings
Serving Size: 1 1/2 C.

Calories: 269
Fat: 3g
Fiber: 5g

Lentils with Carrots

Lentils with Carrots

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

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

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

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

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

Chicken & Leeks Braised in Wine

Chicken & Leeks Braised in Wine

Cooking spray
8 chicken thighs, skinned (about 2 lb.)
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
4 leeks, cut diagonally into 2-inch pieces (about 2 1/4 lb.)
1 tsp. ground coriander
1 (3-inch) cinnamon stick
2 C. Riesling or other slightly sweet white wine
1 tsp. sugar
2 bay leaves
2 fresh oregano sprigs
2 garlic cloves, peeled
1 (1 x 5-inch) orange rind strip
3 C. diced seeded peeled tomato
1 T. chopped fresh oregano
1 T. chopped fresh parsley

Cut diagonally into 2-inch pieces, the leeks soften and develop a delicate flavor but remain intact for a nice presentation. The Greek flavors in this dish call for a salad of crisp lettuce, cucumber, tomato, and feta topped with a lemon-mint dressing. Rice or oven-baked potatoes would complete the meal. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with 1/2 tsp. salt and 1/4 tsp. pepper. Add the chicken to pan; sauté 4 minutes on each side. Remove from pan. Add leeks to pan; sauté 4 minutes or until browned, turning once. Remove from pan. Add coriander and cinnamon; cook 30 seconds. Add wine and next 5 ingredients (wine through rind), and bring to a boil. Cover, reduce heat, and simmer 3 minutes. Add leeks. Cover and cook for 5 minutes. Add chicken. Cover and cook 8 minutes. Add tomato; bring to a boil. Uncover and cook 10 minutes, stirring often. Remove cinnamon, bay leaves, and rind. Stir in 1/4 tsp. salt, 1/4 tsp. pepper, and chopped oregano. Sprinkle each serving with parsley.

Yield: 4 servings
Serving size: 2 thighs, about 2 leek pieces, and 1/2 C. sauce

Calories: 357
Fat: 6.6g
Fiber 6.8g

Grilled Spicy Turkey Tenderloin

Grilled Spicy Turkey Tenderloin

1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper
1 Pound Turkey Tenderloins
1/3 C. onion chopped
1 jalapeño pepper seeded and minced
2 tsp. olive oil
1 Can (15-oz.) black beans rinsed and well drained
1 Can (8 3/4-oz.) corn drained
1/3 C. tomato chopped
2 T. fresh cilantro chopped
1 lime quartered

In small bowl, combine chili powder, cumin, salt and cayenne pepper; sprinkle one half of mixture over turkey. In medium, non-stick skillet over medium-high heat, sauté onion and jalapeño pepper in oil 2 to 3 minutes, or until onion softens. Add beans, corn, tomatoes, remaining chili powder mixture and cilantro. Cook 25 to 30 minutes or until mixture is heated throughout. Meanwhile, preheat charcoal grill for direct-heat cooking. Grill 15 to 20 minutes or until meat is no longer pink in center and meat thermometer reaches 160 degrees F. Allow tenderloins to stand 10 minutes before serving. To serve, squeeze lime wedge over each serving.

Yield: 4 Servings
Serving Size: 4oz. Turkey & 3/4 C. Corn-Bean Relish

Calories: 270
Fat: 4.5g
Fiber: 8g

Notes: Turkey Tenderloins are part of the turkey breast, cut off the bone. I get Foster Farms brand in my local stores, which run about 120 calories for 4 onces of meat. I like this recipe served with a cold vegetable salad of some kind. Chopped cucumber salad with non fat yogurt and a bit of ground coriander is especially nice, but any cool side dish would complement the warm relish and grilled turkey.

Sweet and Sour Main Dish Beans

Sweet and Sour Main Dish Beans

1/2 lb. extra lean beef
1 Onion, diced
2 (16oz.) cans Vegetarian Baked Beans, drained
1 (8oz.) can Tomato Sauce
2 tsp. chopped Garlic
1 tsp. Worcestershire Sauce
1 tsp. Chili Powder
1/2 tsp. dry Mustard
dash Tabasco
1 (8oz.) can Pineapple Tidbits in juice, drained

Spray a skillet with non stick cooking spray. Brown meat and onion. Add remaining ingredients and simmer, uncovered, 10 minutes.

Yield: 4 servings
Serving Size: 1 C.
Calories: 308
Fat: 6g
Fiber: 10.2g

Black Bean & Chicken Tostadas

Black Bean & Chicken Tostadas

1 T. chili powder
1/2 tsp. salt
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
6 (6-inch) corn tortillas
1 (15-oz.) can black beans, drained
1 T. Dried-Chile Puree
3/4 C. Tomatillo Puree
1/3 C. chopped green onions

Preheat grill or broiler. Combine chili powder and salt; rub over both sides of chicken. Place chicken on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until done. Cool slightly, and coarsely chop. Preheat oven to 350°F. Place tortillas directly on middle rack in oven. Bake at 350°F for 7 minutes (tortillas should be slightly pliable). Mash beans in a microwave-safe bowl to desired consistency; stir in Dried-Chile Puree. Microwave at high 30 seconds or until hot. Divide bean mixture evenly among tortillas; top with chicken. Spoon 2 T. Tomatillo Puree over chicken; sprinkle each with about 1 T. onions.

Yield: 6 servings.

Calories: 215
Fat: 2.5g
Fiber: 4.4g

Bean Enchiladas

Bean Enchiladas

1/4 pound dried pinto beans
8 C. water
2 cloves garlic, minced
1 bay leaf
1/8 tsp. salt
1/2 C. water
2 tsp. chili powder
1/4 tsp. pepper
12 corn tortillas
1 C. shredded reduced-fat cheddar cheese
1/4 C. nonfat sour cream
1/4 C. green onion, chopped
Spicy Tomato Sauce:
2 (8 ounce) cans no-salt added tomato sauce
1 (4 ounce) can chopped green chilies, undrained
3/4 C. green onions, chopped
2 tsp. chili powder
1 tsp. ground cumin
1/4 tsp. dried oregano
1 clove garlic, minced

Sort and wash beans then place in a large pot and add water until there is 2 inches of water covering beans. Let beans soak for 8 hours or overnight. Drain and return beans to the pot. Add 8 C. water, minced garlic, bay leaf and salt and heat to boil. Cover, reduce heat and simmer for 1 1/2 hours or until tender. Meanwhile, combine all tomato sauce ingredients in a small saucepan and mix well. Heat over medium heat until heated through, about 5 minutes. Drain beans and remove the bay leaf. Mash beans and add 1/2 C. of the Spicy Tomato Sauce, 1/2-C. water, chili powder and pepper. Steam a couple tortillas over boiling water for about 2 minutes of until pliable. Spread 1/3 C. of bean mixture on each tortilla, roll loosely and place seam side down in a baking dish sprayed with nonstick cooking spray. Repeat with the remaining tortillas and bean mixture. Spoon remaining sauce over the enchiladas, cover and bake at 350 degrees for 20 minutes. Top with cheese and bake uncovered another 5 minutes or until cheese is melted. Top with sour cream and green onions and serve.

Yield: 6 servings
Serving Size: 2 enchiladas

Calories: 303
Total fat: 5
Dietary fiber: 4 grams

Picadillo With Rice

Picadillo With Rice

1 large onion, finely chopped
2 cloves garlic, finely chopped
1 1/2 tsp. ground cinnamon
1 tsp. dried oregano
1 tsp. dried oregano
1 tsp. ground cumin
1 lb. extra-lean ground beef
1 can (14.5 oz.) recipe-ready diced tomatoes in juice
2 T. tomato paste
1/4 C. dark seedless raisins
1/3 C. stuffed green olives, sliced
1/2 tsp. salt
3 C. hot cooked brown or white rice

Lightly coat large nonstick skillet with cooking spray. Place over medium heat. Add onion; cook until softened, about 3 minutes. Add garlic, cinnamon, oregano and cumin; cook 30 seconds. Add beef; cook, stirring to break up clumps of meat, until beef is lightly browned, about 3 minutes. Stir in tomatoes with juice, tomato paste, raisins, olives and salt. Heat to boiling over medium-high heat, stirring occasionally. Lower heat; simmer, covered, stirring occasionally, for 30 minutes. Serve over rice.

Yield: 6 servings
Calories: 301
Fat: 9g
Fiber: 4g