Hearty Chickpea Soup

Hearty Chickpea Soup

2 T. olive oil

1 finely chopped rib celery

1 medium carrot, chopped

1 medium onion, chopped

2 tsp. minced garlic

1 tsp. ground cinnamon

1/4 tsp. ground turmeric

1/4 tsp. ground ginger or grated fresh ginger

Pinch of saffron

2 C. vegetable broth

1 can (15 ounces) chickpeas, rinsed and drained

1 can (14 1/2 ounces) diced or stewed tomatoes with no salt added

2 C. baby spinach leaves

Lemon wedges

 

In a medium saucepan, heat the oil over medium heat. Add the celery, carrot, onion, and garlic. Cook, stirring occasionally, for 3 to 5 minutes, or until starting to soften. Add the cinnamon, turmeric, ginger, and saffron, if desired. Cook 1 to 2 minutes longer, or until the spices are fragrant. Add the broth, chickpeas, and tomatoes (with juice). Bring to a boil. Reduce the heat to simmer. Cook, partially covered, for 25 minutes, or until the vegetables are tender. Stir in the spinach and cook for about 2 minutes, or until wilted. Garnish with the lemon wedges, if desired.

 

Yield: 4 servings

Calories: 196

Fat: 9g

Fiber: 6g

Tangerine Vinaigrette

Tangerine Vinaigrette

Tangerine Vinaigrette4 C. fresh tangerine juice
2 T. aged sherry vinegar
1 T. Dijon mustard
1 T. honey
¼ tsp. chile de arbol powder
½ C. pure olive oil
Salt and freshly ground pepper

In a saucepan over high heat, cook the tangerine juice until it is reduced to ¼ C. and becomes a syrup. In a blender, combine the tangerine syrup, vinegar, mustard, honey and chili powder and blend for 30 seconds. With the motor running, slowly add the olive oil until the dressing emulsifies. Season to taste with salt and pepper. Pour into a plastic squeeze bottle. Bring to room temperature before serving.

Chili-Roasted Peanuts with Cilantro

Chili-Roasted Peanuts with Cilantro

 

 

1 egg white

1 T. water

1 C. dry-roasted unsalted peanuts

1/2 tsp. sugar

1/4 tsp. chili powder

1/2 tsp. minced garlic

1/8 tsp. salt

2 T. minced fresh cilantro

 

Preheat the oven to 350°F. In a small bowl, beat the egg white and water with a fork. Add the peanuts and toss to coat. Drain the nuts through a fine sieve. Pick up a few nuts at a time (so any remaining clumps of egg white drip off) and transfer to a large nonstick baking sheet. Sprinkle on the sugar, chili powder, garlic, and salt. Toss with the fork to coat with the seasoning mixture. Spread the peanuts out in a single layer so they are not in clumps. Bake for 5 minutes. Stir the peanuts. Bake for 10 minutes more, stirring occasionally, or until sizzling and browned. Remove from the oven. Toss with the cilantro. Serve hot.

 

Yield: 32 servings

Calories: 55

Fat: 5g

Fiber: 1g

Roasted Vegetable Sandwich

Roasted Vegetable Sandwich

 

 

1 C. canned (in water) artichoke hearts, drained

Juice of 1/2 lemon

1 T. olive oil, preferably extra virgin

1 tsp. minced garlic

1 tsp. white wine vinegar

1/4 tsp. salt

Ground black pepper

 

2 portobello mushroom caps

1 zucchini, cut in 3″ segments, then sliced lengthwise

1 medium tomato, sliced

2 crusty multigrain rolls (4 ounces each), insides scooped out, or 2 slices whole grain bread

2 ounces fresh goat cheese

2 T. artichoke tapenade

 

To make the tapenade: In the bowl of a food processor fitted with a metal blade, combine the artichokes, lemon juice, oil, garlic, vinegar, and salt. Pulse about 8 times, scraping down the sides of the bowl as needed, or until the mixture is spreadable. Season to taste with pepper. Use a T. of tapenade per sandwich, retaining rest for another purpose. To make the sandwich: Preheat the oven to 400°F. Arrange the mushrooms and zucchini on a nonstick baking sheet. Roast for 10 minutes. Arrange the tomato slices on the same baking sheet and continue roasting, flipping the vegetables halfway through cooking, for 20 minutes, or until sizzling and any liquid is cooked away. Divide the sandwich fillings between the rolls, layering the mushrooms, then zucchini, cheese, tomato, and tapenade.

 

Yield: 2 servings

Calories: 240

Fat: 11g

Fiber: 9g

“Refried” Bean Quesadillas

“Refried” Bean Quesadillas

 

2 tablespoons olive oil 

2 tablespoons minced garlic 

1 1/2 teaspoons ground cumin 

1 1/2 teaspoons dried oregano 

1/8 teaspoon salt 

1 3/4 cups home-cooked pink beans or 1 can (15 1/2 ounces) pink beans, rinsed and drained 

1 cup vegetable broth or water 

 

6 whole wheat flour tortillas (8″ diameter) 

3/4 cup “refried” beans 

1 cup purchased fresh salsa 

 

To make the refried beans: In a saucepan, combine the oil, garlic, cumin, oregano, and salt. Cook over low heat for 3 minutes, or until fragrant (do not brown the garlic). Add the beans and stir to coat with the seasonings. Add the broth or water. Increase the heat to medium. Cook at a medium simmer for 15 minutes, or until the liquid reduces and the beans squash easily with the back of a spoon. Transfer to a blender or food processor fitted with a metal blade, or use an immersion blender, and process for about 2 minutes, scraping down the sides of the bowl as needed, until smooth. To make the quesadillas: Preheat a heavy skillet or griddle over medium-high heat. Lay the tortillas on a work surface. Spread 1 /4 cup of the beans evenly over 3 tortillas. Cover with the other 3 tortillas. Cook the quesadillas, one at a time, on the skillet or griddle for 2 minutes, or until browned on the bottom. Flip and cook for about 2 minutes, or until heated through. Continue until all of the quesadillas are cooked. 6. Cut each quesadilla into 8 wedges. Serve with salsa for topping.

 

Yield: 12 servings

Calories: 74

Fat: 2g

Fiber: 2g

Molded Gazpacho Salad

Molded Gazpacho Salad

 

1/2 cup cold water 

1 tablespoon unflavored gelatin 

2 cups reduced-sodium tomato juice 

1/3 cup finely chopped celery 

1/3 cup finely chopped red or yellow bell pepper 

1/4 cup finely chopped scallions 

2 tablespoons finely chopped cilantro 

2 tablespoons lime juice 

1/4 teaspoon hot-pepper sauce 

Lettuce leaves (optional) 

 

Pour the water into a microwaveable bowl. Sprinkle on the gelatin. Let stand for 5 minutes to soften. Microwave on high power for 1 minute, or until hot. Stir until the gelatin is completely dissolved. In an 8″ x 8″ glass or ceramic baking dish, combine the juice and gelatin liquid. Whisk thoroughly to combine. Add the celery, pepper, scallions, cilantro, lime juice, and hot pepper sauce. Stir to blend. Cover and refrigerate for about 6 hours, or until set. Cut into squares. Serve on lettuce leaves, if desired.

 

Yield: 6 servings

Calories: 26

Fat: 0g

Fiber: 1g

Hot and Sweet Melon Salad

Hot and Sweet Melon Salad

 

6 ounces cantaloupe balls 

6 ounces honeydew melon balls 

1 small serrano or jalapeno chile pepper, cut into strips (wear plastic gloves when handling) 

1 tablespoon slivered fresh basil leaves 

2 teaspoons lemon or lime juice 

1 teaspoon sugar 

 

In a bowl, combine the cantaloupe, honeydew melon, pepper, basil, lemon or lime juice, and sugar. Toss to mix. Cover and refrigerate for 30 minutes. Toss before serving. If desired, pick out and discard the pepper strips before serving.

 

Yield: 4 servings

Calories: 35

Fat: 0g

Fiber: 1.5g

Bitter Greens with Goat Cheese, Pine Nuts, and Pears

Bitter Greens with Goat Cheese, Pine Nuts, and Pears

 

3 tablespoons (3 ounces) log-type goat cheese 

1 tablespoon olive or walnut oil 

3 tablespoons 2% milk 

1 tablespoon lemon juice 

1/8 teaspoon salt 

1/8 teaspoon ground black pepper 

2 large heads belgian endive, leaves separated and cut into 1″ diagonal slices 

1 large bunch watercress, chopped 

2 tablespoons toasted pine nuts 

1/2 large Bosc pear (4 ounces total), cut into 1/2″ cubes 

 

Substitute 4 cups mixed baby spring greens or 1 large bunch arugula for the Belgian endive. Substitute 2 kiwifruits for the pear. Keep the dressing refrigerated in a covered container for up to 5 days. Bring to room temperature before using.  In a blender, combine the cheese, oil, 2 tablespoons of the milk, the lemon juice, salt, and pepper. Process until thickened and creamy, adding up to another tablespoon milk if too thick. Place the endive and watercress in a large salad bowl, add the cheese mixture, and toss to combine. Divide among 4 plates. Sprinkle with the nuts and pear.

Goat Cheese and Red Pepper Pizza

Goat Cheese and Red Pepper Pizza

 

2/3 cup warm water (105º to 115ºF) 

1 envelope (1/4 ounce) active dry yeast (2 1/4 teaspoons) 

2 cups whole wheat flour, preferably white whole wheat, divided 

1/4 teaspoon salt 

2 teaspoons olive oil, preferably extra virgin 

 

5 ounces low-fat soft goat cheese 

1 large clove garlic, minced 

1/2 teaspoon chopped fresh oregano leaves or 1/4 teaspoon dried

Ground black pepper

1 C. Roasted Red Peppers, drained and cut into strips

 

Prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375ºF. In a small bowl, combine the cheese, garlic, and oregano. Season with black pepper to taste. Dapple the crust with the crumbled cheese mixture. Scatter the red pepper strips on top of the cheese. Bake for about 12 minutes, or until golden and bubbly. Remove the pizza from the oven and garnish with basil. Cut into eighths and serve at once.

 

Yield: 4 servings

Calories: 300

Fat: 7g

Fiber: 8g

Italian Egg and Pepper Sandwich on Multigrain Bread

Italian Egg and Pepper Sandwich on Multigrain Bread

 

1 teaspoon olive oil 

1/4 cup sliced onion 

1/4 cup sliced green bell pepper 

pinch of dried oregano 

pinch of salt 

1 egg 

1 egg white 

1 slice multigrain country bread, toasted 

 

Heat the oil in a nonstick skillet over medium heat. Add the onion, pepper, oregano, and salt. Toss. Cook, tossing occasionally, for 5 minutes, or until softened. In a small bowl, beat the egg and egg white with a fork. Add to the skillet. Cook for 3 minutes, or until set on the bottom. Flip the mixture. Fold if necessary to make the egg mixture the same size as the bread slice. Cook for about 2 minutes, or until cooked through. Set atop the toast.

 

Yield: 1 serving

Calories: 227

Fat: 11g

Fiber: 5g

Mediterranean Veggie Burger

Mediterranean Veggie Burger

 2 large red leaf lettuce leaves 

2 grilled-vegetable soy burgers 

2 tablespoons goat cheese 

1 bottled roasted red pepper, halved 

1/2 cup broccosprouts 

1/2 cup baby spinach leaves 

 

Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each. Prepare the burgers per the package directions for the microwave. Place one on the center of each lettuce leaf. Top each with 1 tablespoon of the cheese, 1/2 red pepper, and 1/4 cup each of the sprouts and spinach. Fold up the bottom and sides of each lettuce leaf to enclose the burgers. Serve immediately.  Note:  BroccoSprouts is a brand of sprouted broccoli seeds, created by scientists at Johns Hopkins University School of Medicine, that provide high levels of antioxidants. They are available in many supermarkets.

 

Yield: 2 servings

Calories: 140

Fat: 5g

Fiber: 5g

Skinny Monte Cristo

Skinny Monte Cristo

 

4 slices whole wheat bread, toasted 

3/4 oz low sodium deli ham (about 2 slices) 

3/4 oz low sodium deli turkey (about 2 slices) 

2 slices swiss cheese 

2 pinches nutmeg 

2 egg whites 

1/4 tsp confectioners’ sugar 

 

On two slices of toast, layer ham, turkey, and cheese. Sprinkle with freshly ground black pepper, to taste. Top with other slices of toast. Heat cast iron skillet over medium heat 2 minutes. In shallow bowl, slightly stir nutmeg into egg whites. Dip one side of a sandwich into egg whites and let excess drip off. Repeat on other side. Repeat with other sandwich. Coat skillet with cooking spray. Cook sandwiches until meat is warmed through, cheese is melting, and egg is cooked, about 3 minutes on each side. Slice diagonally. Dust with sugar and eat hot.

 

Yield: 2 servings

Calories: 190

Fat: 6g

Fiber: 5g

Chicken Cranberry Sandwich

Chicken Cranberry Sandwich

 

2 tbsp reduced-fat cream cheese, softened 

1 slice whole grain bread 

2 tbsp cranberry chutney 

1 oz thiney sliced reduced fat cheddar cheese 

2 oz thinly sliced chicken breast 

Apple slices 

Trimmed watercress or baby spinach leaves 

 

Smear 2 tablespoons softened reduced fat cream cheese onto 1 slice whole grain bread (toasted or untoasted). Spread 2 tablespoons cranberry chutney, sauce, or relish onto another toasted slice. Fill sandwich with thinly sliced reduced fat Cheddar cheese (about 1 ounce), thinly sliced chicken breast (about 2 ounces), apple slices, and a handful of trimmed watercress or baby spinach leaves.

 

Yield: 1 serving

Calories: 398

Fat: 13g

Fiber: 8g

Turkey in the Slaw Sandwich

Turkey in the Slaw Sandwich

 1 teaspoon canola oil 

2 teaspoons white wine vinegar 

Pinch of celery seeds 

1/2 cup finely shredded red or green cabbage 

1 slice seeded rye bread, toasted 

Honey mustard 

2 ounces thinly sliced roasted turkey breast 

Ground black pepper 

 

In a bowl, whisk the oil, vinegar, and celery seeds. Add the cabbage; toss to coat. 2. Lay the toast on a work surface. Spread lightly with mustard, if using. Top with the turkey and slaw. Season with pepper to taste. Serve right away.

 

Yield: 1 serving

Calories: 184

Fat: 6g

Fiber: 3g

Sloppy Toms

Sloppy Toms

1 1/2 teaspoons olive or canola oil 

1/2 finely chopped green bell peppe 

1/4 medium onion, finely chopped 

1 teaspoon minced garlic 

1 finely chopped rib celery 

8 ounces 99 percent lean ground turkey breast 

1 tablespoon red wine vinegar 

2 tablespoons tomato paste 

1 1/2 teaspoons brown sugar 

1/3 cup chopped tomatoes 

dash of nutmeg 

pinch of salt 

ground black pepper 

2 large whole wheat hamburger buns 

chopped scallions, for garnish 

 

Preheat the broiler. Heat the oil in a large skillet over low heat. Add the bell pepper, onion, garlic, and celery. Cover and cook, stirring occasionally, for about 7 minutes, or until the vegetables are softened and translucent. Push the vegetables to one side of the skillet. Raise the heat to medium-high. Add the turkey to the side without vegetables. Cook, stirring, about 7 minutes, or until almost cooked through. Combine the turkey and vegetables. Add the vinegar and stir. Add the tomato paste and sugar, if desired. Cook, stirring occasionally, about 4 minutes, or until lightly browned. Add the tomatoes, nutmeg, and salt. Season to taste with black pepper. Lower the heat and simmer for about 3 minutes, or until thickened. Open the buns and toast in a broiler until golden brown. Divide the meat between the buns. Garnish with scallions.

 

Yield: 2 servings

Calories: 306

Fat: 7g

Fiber: 5g

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

1 T. + 2 tsp. olive oil, preferably extra virgin

1 tsp. minced garlic

1/2 tsp. crumbled dried sage

Pinch of salt

Pinch of ground red pepper

1 C. cooked cannellini beans

1/2 C. canned diced tomatoes in juice

20 thinly sliced rounds whole wheat baguette, toasted, or whole wheat crackers

 

In a nonstick skillet, combine the oil, garlic, sage, salt, and pepper. Cook over low heat for 1 minute, or until sizzling. Add the beans and tomatoes. Increase the heat to medium. Simmer for 5 minutes, mashing occasionally with a fork, or until thickened. Spread the mixture on the baguette slices or crackers. Serve right away. The bean topping can be prepared and refrigerated several days in advance of serving. Reheat in a microwaveable dish for about 2 minutes on high power before spreading on the toast or crackers.

 

Yield: 10 servings

Calories: 84

Fat: 4g

Fiber: 1g

Spice- Rubbed Pork Tenderloin with Edamame Succotash

Spice- Rubbed Pork Tenderloin with Edamame Succotash

 

 

1/2 tsp. chili powder

1/2 tsp. ground cumin

1/4 tsp. smoked paprika

1/4 tsp. garlic powder

1 pork tenderloin (about 1 pound)

2 C. frozen or fresh shelled edamame

1/3 C. light sour cream

2 T. lime juice

2 C. frozen corn kernels, thawed

1 medium tomato, seeded and chopped

1/4 C. chopped fresh cilantro

 

Preheat the oven to 425°F. Combine the chili powder, cumin, paprika, and garlic powder in a small bowl. Place the tenderloin in a roasting pan and coat with the spice mixture. Roast, turning once, for 25 minutes, or until a thermometer inserted in the center reaches 155°F. Let stand for 10 minutes. Cut diagonally into 12 slices. Meanwhile, cook the edamame according to package directions. Rinse under cold running water and drain. Stir together the sour cream and lime juice in a medium bowl. Add the edamame, corn, tomato, and cilantro and stir. Divide the salad among 4 shallow bowls. Serve with the pork slices.

Pork and Apple Breakfast Sausages

Pork and Apple Breakfast Sausages

 

 

1 pound pork tenderloin, cut into 1″ chunks

1/2 apple, cut into 1″ chunks

3/4 tsp. poultry seasoning

1/2 tsp. paprika

1/2 tsp. salt

 

In the bowl of a food processor fitted with a metal blade, combine the pork, apple, poultry seasoning, paprika, and salt. Process for about 1 minute, or until finely chopped. With clean hands, shape the mixture into 24 patties. Coat the tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place the patties, sprayed side down, in the pan. Cook for about 5 minutes, turning as needed, or until browned and no pink remains. (Check by cutting a patty in half.) Reduce the heat if the patties are browning too quickly.

 

Yield: 8 servings

Calories: 73

Fat: 2g

Fiber: 0g

Phyllo Beef Pie

Phyllo Beef Pie

1 1/2 tsp. canola oil

1/2 C. chopped mushrooms

1/2 large onion, chopped

1 medium carrot, shredded

1 rib celery, chopped

1/4 tsp. salt

3 T. dijon mustard

8 sheets phyllo dough, 17 1/2″ x 13″

1/3 C. trans-free margarine, melted

1 pound sliced rare deli roast beef

3/4 C. shredded, reduced-fat Monterey Jack cheese

 

Heat the oven to 375°F. In a 10″ nonstick skillet, heat the oil over medium heat. When it’s hot, add the mushrooms, onion, carrot, and celery. Cook for about 10 minutes, or until tender. Remove from the heat, and stir in the salt and 1 T. of the mustard. Set aside. Place one sheet of phyllo on your work surface (keep the rest covered with a damp towel so it won’t dry out), and brush it with 1/2 T. of the margarine. Top with another sheet of phyllo, brush it with margarine, and repeat to add two more sheets. Cut the phyllo in half lengthwise, and then cut each half into 3 squares. Spread 1/2 tsp. of mustard on the outer edges of each square. Repeat the entire process to make 6 more squares. Divide the roast beef evenly on the phyllo squares. Spoon the vegetables over the beef and sprinkle them with the cheese. Bring the edges of dough up to form a package, and twist the top together. Brush each package with the remaining margarine.   Place each package on a nonstick baking sheet and bake for 15 minutes, or until golden.

Bacon, Spinach, and Tomato Scrambled Eggs

Bacon, Spinach, and Tomato Scrambled Eggs

 

 

4 eggs

2 egg whites

1/2 tsp. salt-free seasoning blend

1 tsp. olive oil

2 slices (2 ounces) canadian bacon, cubed

1 C. packed baby spinach leaves, chopped

1/2 C. grape or cherry tomatoes, chopped

ground black pepper

 

In a bowl, combine the eggs, egg whites, and seasoning blend. Beat with a fork until smooth. Heat the oil in a nonstick skillet over medium heat. Add the bacon, spinach, and tomatoes. Cook, stirring, for about 2 minutes, or until the spinach is wilted. Add the egg mixture. Cook, stirring, for about 2 minutes, or until the eggs are set. Season with pepper, if desired.

 

Yield: 4 servings

Calories: 120

Fat: 7g

Sweet and Spicy Baked Adzuki Beans

Sweet and Spicy Baked Adzuki Beans

 

4 C. cooked azuki beans or canned azuki beans, rinsed and drained 

1/4 C. finely chopped onion 

2 slices (2 ounces) canadian bacon, finely chopped 

3/4 C. canned tomato puree 

2 T. pure maple syrup 

3/4 tsp. mustard powder 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

1/4 tsp. hot-pepper sauce 

1/4 tsp. ground cloves or allspice 

 

Preheat the oven to 325°F. Coat an 8″x 8″ baking dish with vegetable oil spray. Add the beans, onion, bacon, tomato puree, syrup, mustard, salt, pepper, hot-pepper sauce, and cloves or allspice. Stir to combine. Cover the dish tightly with aluminum foil. Bake for 1 hour. Turn off the oven and let the beans stand inside for about 15 minutes. The beans can also be cooked in a slow cooker on the low setting for 2 hours.

 

Yield: 8 servings

Calories: 184

Fat: 1g

Fiber: 9g

Spiced Beef with Wasabi Cream

Spiced Beef with Wasabi Cream

1 tsp. ground ginger

1 tsp. Chinese five-spice powder

1/2 tsp. garlic powder

1/2 tsp. salt

1 beef eye round roast (about 2 lb.)

1 container (6 ounces) fat-free greek yogurt

1 tsp. wasabi paste

4 heads baby bok choy, halved

6 ounces shiitake mushrooms, stemmed and halved

1 red bell pepper, cut into strips

2 T. canola oil

Preheat the oven to 400°F. Stir together the ginger, five-spice powder, garlic powder, and salt in a small bowl. Place the beef on a baking sheet with sides. Coat the beef on all sides with canola cooking spray. Rub the ginger mixture over the beef. Bake for 15 minutes. Reduce the heat to 350°F and bake for 50 to 60 minutes longer or until a thermometer inserted in the center registers 145°F for medium rare, 160°F for medium, or 165°F for well done. Remove to a serving plate and let stand for 15 minutes before carving. Meanwhile, in a small bowl, stir together the yogurt and wasabi until smooth. Cover and refrigerate until serving. While the roast stands, increase the oven temperature to 450°F. Drain any liquid from the pan but leave the drippings. Add the bok choy, mushrooms, pepper, and oil to the pan, tossing to coat. Roast, stirring once, for 8 minutes or until the vegetables are tender-crisp, stirring once.

Cheese and Pepper Frittata

Cheese and Pepper Frittata

 

 

1 tsp. olive oil, preferably extra virgin

3/4 C. chopped red bell pepper

3/4 C. chopped green bell pepper

3/4 C. (3 ounces) shredded reduced-fat Monterey jack cheese

2 T. chopped fresh basil

5 eggs, lightly beaten

2 egg whites, lightly beaten

1/4 tsp. salt

Ground black pepper

 

Preheat the oven to 375°F. Coat a 9″ ovenproof skillet with vegetable oil spray. Place over medium-high heat. Add the oil. Heat for 30 seconds. Add the bell peppers. Cook, stirring occasionally, for about 5 minutes, or until just soft. Sprinkle the cheese and basil into the pan. Add the eggs, egg whites, salt, and pepper. Bake for about 30 minutes, or until the eggs are set. Let stand to cool slightly. Cut into wedges.

 

Yield: 4 servings

Calories: 180

Fat: 12g

Fiber: 1g

Almond and Mixed Berry Muffins with Flaxseed

Almond and Mixed Berry Muffins with Flaxseed

 

2 1/4 C. whole grain or wheat pastry flour

4 tsp. baking powder

1/4 C. ground flaxseed

1/2 tsp. salt

2/3 C. fresh blueberries

2/3 C. fresh raspberries

1 C. 2% milk

2 eggs

2/3 C. sugar

1/3 C. canola oil

1 tsp. almond extract

 

Preheat the oven to 400ºF. Line a 12-C. muffin pan with paper liners. In a large bowl, combine the flour, baking powder, flaxseed, and salt. Whisk to mix. Add the berries and stir to coat. In another bowl, combine the milk, eggs, sugar, oil, and almond extract. With a fork, beat until smooth. Pour the egg mixture into the berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t over mix (a few lumps in the batter are normal). Dollop the batter into the prepared muffin C.. Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.

 

Yield: 12 servings

Calories: 210

Fat: 9g

Fiber: 3g

Pumpkin Walnut Cranberry Quick Bread

Pumpkin Walnut Cranberry Quick Bread

 

 

1 1/4 C. oat bran

1/2 C. whole wheat flour, preferably white whole wheat

1/3 C. brown sugar

2 tsp. baking powder

1 tsp. pumpkin pie spice

1/8 tsp. salt

1 egg

1 C. canned pumpkin

1/2 C. fat-free milk

2 T. canola oil

1/4 C. chopped walnuts

1/4 C. dried cranberries

 

Preheat the oven to 375°F. Lightly coat a 9″ x 5″ nonstick loaf pan with vegetable oil spray. In a mixing bowl, combine the oat bran, flour, sugar, baking powder, spice, and salt. Stir with a fork to mix. In another bowl, beat the egg with a fork until smooth. Add the pumpkin, milk, and oil. Stir to mix. Add to the dry ingredients. Stir just until no dry remains. Add the walnuts and cranberries. Stir to mix. Transfer to the pan. Bake for about 30 minutes, or until a tester inserted into the center comes out clean. Remove from the oven and let cool for 10 minutes before turning out onto a rack. Let cool. Cut into 18 slices.

 

Yield: 18 servings

Calories: 84

Fat: 4g

Fiber: 2g

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

 

16 diver scallops

Salt

Freshly ground pepper

8 oz buckwheat noodles

3/4 C water

3 T. (or tea bags) buckwheat tea

5 T. olive oil

1/3 C yuzu or rice vinegar

3 T. soy sauce

2 T. honey

1 tsp. lemon juice

1 tsp. olive oil

1/2 lb sugar snap peas, sliced on bias

2 C cherry tomatoes, halved

 

Season scallops with salt and pepper and set aside. Tie noodles together at one end with a rubber band and cook according to package instructions. When finished, cut hard ends of noodles off. Meanwhile, bring water to a boil. Remove from heat, add tea, and let steep for 5 minutes. Strain tea and whisk in oil, vinegar, soy sauce, honey, lemon juice, and pepper to taste. Coat noodles with vinaigrette, saving some to coat peas and tomatoes later, and let stand. Heat oil in pan and sear scallops 1 1/2 minutes on each side. (Spread them out so they cook evenly.) Remove from pan and place on paper towel. Blanch peas by dunking into boiling water briefly, then place in bowl of cold water. To serve, pinch a bunch of noodles and arrange in a swirl on each dish, topping with four scallops per serving. Plate peas and tomatoes on side or sprinkle over scallops and noodles. Drizzle with reserved dressing.

Baked Rice and Raisin Pudding

Baked Rice and Raisin Pudding

 

 

2 cans (12 ounces each) evaporated fat-free milk

3 T. raisins

1 T. ground flaxseed

1/2 tsp. cinnamon

1 egg

2 tsp. vanilla extract

1/2 C. regular brown rice

8 tsp. brown sugar or honey

 

Preheat the oven to 325°F. Lightly coat an 8″ x 8″ baking dish with canola oil spray. Heat the milk in a small saucepan for about 3 minutes, or until hot but not boiling. In a spice grinder or small food processor fitted with a metal blade, combine the raisins, flaxseed, and cinnamon. Process for about 2 minutes, or until the raisins are finely chopped. Place in the baking dish. In a mixing bowl, beat the egg with a fork. Add about 1/2 C. of the milk, beating constantly, to warm the egg. Add the remaining milk and the vanilla. Stir to mix. Pour into the baking dish. Add the rice. Stir with a fork. Cover with aluminum foil. Bake for 1 hour and 15 minutes. Turn off the heat. Let stand in the oven for 30 minutes. Serve right away or cool to room temperature before refrigerating. Serve cold or warm garnished with 1 tsp. brown sugar or honey.

 

Yield: 8 servings

Calories: 160

Fat: 2g

Fiber: 1g

Real Food Chicken Nuggets

Real Food Chicken Nuggets

Real Food Chicken Nuggets

 

1 teaspoon creole seasoning (or your favorite seasoning), divided

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

1 pound (450 g) ground chicken

1/4 cup (20 g) old-fashioned oats

1/4 cup (25 g) grated Parmesan cheese, divided

3/4 cup (90 g) bread crumbs

Olive oil or cooking spray

 

Preheat the oven to 3 75 °F (190°C).  In a small ramekin, mix creole seasoning, garlic powder, and pepper. In large bowl, combine the chicken, oats, half the Parmesan, and half of the seasoning mixture. Knead well to combine.  With wet hands to prevent sticking, form a small ball of chicken mixture. Press into a cookie cutter for shaped nuggets or flatten with your fingers for a basic nugget shape. In small bowl, combine the bread crumbs with the remaining seasoning mix and cheese. Press the nuggets into the bread crumb mixture and turn over, patting the crumbs into the surface to coat evenly. Arrange the nuggets on a parchment-lined baking sheet. Lightly spray the nuggets with cooking spray or olive oil for a crispier crust. Bake for 15 to 18 minutes, turning once, and checking for doneness by inserting an instant-read thermometer. The temperature should be 165°F(78°C). For a school lunch: Warm nuggets in the toaster oven, pan, or broiler for a few minutes. Place in a lunchbox with a favorite dipping sauce. My daughter enjoys these at room temperature; but if keeping them warm is a concern, send them inside a thermos.  Kitchen Note:  When you shape them, don’t make them too flat, or they will overcook. Thicker is better in this case. To freeze, flash-freeze nuggets, uncooked, on the baking sheet for one hour. Once frozen, transfer to a freezer ziplock bag to store.

Flank Steak and Roasted Pepper Roll-Ups

Flank Steak and Roasted Pepper Roll-Ups

 

 

1/4 C. extra virgin olive oil

2 T. balsamic vinegar

1/4 tsp. salt

1/4 tsp. pepper

1 (3/4- to 1-pound) flank steak

1 small bunch arugula, stemmed removed

3 to 4 roasted red peppers, cut into 1-inch long, 1/2-inch wide strips

 

Whisk together oil, vinegar, salt and pepper in a wide, shallow dish. Add steak, turn to coat, cover and refrigerate for 2 to 4 hours, turning a few times to evenly distribute marinade. Preheat broiler. Broil steak on a baking sheet for 8 minutes on each side. Remove from oven and set aside to let sit for 30 minutes. Slice steak as thinly as you can slice without shredding it. Working with one at a time, arrange an arugula leaf alongside each slice of steak. Fold the red pepper in half lengthwise, then place it about one-third of the way from the bottom of the steak and arugula. Roll up from that end and secure with a toothpick. Transfer to a serving platter as done.

Rosemary-Apple Vinaigrette

Rosemary-Apple Vinaigrette

 

1 tart apple (about 4 ounces) such as a Granny Smith, cored, peeled and cut into 1/4 -inch thick slices

1/4 C. apple cider vinegar, plus 2 T.

2 T. minced shallots

2 T. plus 1 tsp. sugar

1 1/2 tsp. chopped fresh rosemary

1/4 tsp. freshly ground black pepper

1 1/2 tsp. Dijon mustard

1 tsp. soy sauce

1/2 tsp. salt

1 1/2 tsp. green onions

1/2 C. vegetable oil

 

Combine the apples, cider vinegar, shallots, sugar, rosemary and black pepper in a skillet and bring to a simmer. Reduce the heat to low, cover, and simmer until the apples are tender, about 6 minutes. Remove from the heat and transfer to a blender or food processor. Add the mustard, soy sauce, salt and green onions, and puree on high speed. With the motor running, add the oil in a thin stream and process until emulsified (the mixture will appear thick, with the consistency similar to mayonnaise). Remove from the blender and refrigerate in an airtight container until ready to use. (The vinaigrette will keep for up to 1 week refrigerated.)

Coctel de Camarón (Veracruz Style Shrimp Cocktail)

Coctel de Camarón (Veracruz Style Shrimp Cocktail)

2 C. Catsup
2 T. Apple Cider Vinegar
Liquid from pickled Jalapeno, to taste
½ C. Olive Oil
Salt, to Taste
1 ½ lb. small Shrimp, clean and cooked
3 T. Cilantro, roughly chopped
½ C. White Onion, finely diced
Lime Wedges
Olive Oil, to taste
Saltine Crackers

Mix the ketchup, vinegar, liquid from the chiles, and olive oil. Season with salt to taste. Arrange the shrimp in 4 large, chilled glasses. Pour the ketchup mixture on top of the shrimp. Garnish with the cilantro and onion. Serve with the lime wedges, saltine crackers and olive oil to taste.

Classic Fish Fumet

Classic Fish Fumet

 

 

1 T. unsalted butter

1 C. sliced onion

3 parsley stems

2 1/2 lb. fish bones (no heads), well rinsed under cold water, such as halibut

3/4 C. dry white wine

1 T. lemon juice

2 quarts cold water

1/4 C. mushroom trimmings

1 T., roughly chopped garlic

1/2 tsp. fresh thyme leaves

3 thin slices lemon

Salt and freshly ground black pepper

 

Set a 1-gallon stockpot over a medium-heat and add the butter to the pan. When the butter has melted, add the onion, parsley and fish bones to the pot. Sweat the onions, parsley and bones by covering the pot for 5 to 7 minutes. Uncover the pot and add the white wine and lemon juice to the pot. Stir gently and cover with the cold water. Add the remaining items to the stockpot and raise the heat. Bring the contents of the pot to a boil, and reduce to a simmer. Cook the stock for 45 minutes to 1 hour. Strain and cool the stock in an ice bath. Whatever is not used that day should be refrigerated for up to 1 week, or frozen for up to 3 months.

Mongolian Beef

Mongolian Beef

 

1 lb flank steak, thinly sliced crosswise

1/4 C. of cornstarch

3 tsp. vegetable oil, divided

1/2 tsp. grated ginger

1 T. minced garlic

1/2 C. water

1/2 C. of low-sodium soy sauce

1/4 C. brown sugar (measured, not packed)

3/4 tsp. red pepper flakes

1 large green onion, sliced thinly

 

Pat steak slices dry and add to a bowl with corn starch. Toss to ensure all pieces are just coated. Shake off excess corn starch using a strainer. Heat 1 1/2 tsp. oil in a large wok or non-stick pan over medium-high heat. Add the garlic and ginger, stir until fragrant. Add the soy sauce, water, brown sugar and pepper flakes. Cook the sauce for about 2 minutes and transfer to a bowl. Turn the heat to high and add the remaining oil to the wok. Add the beef and cook until browned on all sides. Pour the sauce back into the wok and cook until the sauce reaches desired consistency. Add the green onions (a pinch reserved for garnish), stir, and remove from heat. Plate, top with remaining onions, and serve.

Seared Steak with Balsamic Red Onions

Seared Steak with Balsamic Red Onions

Seared Steak with Balsamic Red Onions1 1/2 lb. sirloin steak, about 1 1/2 in thick, cut into 2 in cubes
2 tsp. salt
2 tsp. pepper
3 T. olive oil
1 med red onion, cut into 1/2 in slices
1/3 C. balsamic vinegar

Season steak with salt and pepper on all sides. Heat 1 T. oil in large non-stick pan over high heat. Add steak in batches and cook 4-5 minutes for med-rare. Remove steak from pan and cover to keep warm. Reduce heat to med-high and add onion, tossing until crisp tender and lightly browned, about 5 minutes. Add balsamic vinegar and cook 2 minutes more, or until reduced to a syrupy consistency. Add the steak back into the pan and toss it with the onions and vinegar.

Red Pepper Cole Slaw

Red Pepper Cole Slaw

2 Red Bell Peppers, cut into 2 inch strips and the strips sliced into matchsticks

3 Red Bell Peppers, charred and peeled, diced (see note below)

1/2 Head Cabbage, medium to large size, sliced thin

1/2 Large Spanish Onion, small dice

2 T. Cracked Black Pepper

1 tsp. Kosher Salt

1 C. Mayo

1/3 C. Fresh Squeezed Lemon Juice

Mix all ingredients well. Wrap and refrigerate for several hours before serving. The extra time allows the flavors to blend. Note: To make roasted red peppers, place washed whole peppers on open flame gas stove burners and turn with tongs as each side becomes black. If you don’t have a gas stove, use a grill or the oven broiler. The key is to blacken the skin evenly on all sides and tops and bottoms. Once the peppers are completely charred place them in bowl and cover with plastic wrap. Allow to sit for 30 minutes until cool. Using a paring knife, gently remove the stem, the seeds and the char. Leave tiny bits of char to add flavor. Peppers can be prepared a day in advance.

Olive Oil Mashed Potatoes with Rosemary and Black Olives

Olive Oil Mashed Potatoes with Rosemary and Black Olives

3 lb. russet baking potatoes, peeled and cut into 2-inch pieces

Coarse salt and freshly ground black pepper

1/4 C. good-quality extra-virgin olive oil

1 T. finely chopped fresh rosemary

1/2 C. finely chopped pitted black olives

In a large pot, cover the potatoes with salted water. Bring the water to a boil, reduce heat to medium-low, and simmer until the potatoes are very tender, about 20 minutes. While the potatoes are cooking, heat the oil and rosemary in a small saucepan over medium-low heat until it is fragrant, about 4 minutes. (If wisps of smoke start to rise off the surface of the oil, immediately remove it from the heat.) Cover and set aside to steep, about 15 minutes. Drain the potatoes, reserving 1 C. of the potato water. Return the potatoes to the pot and add ½ C. of the potato water, mashing well. Slowly drizzle in the rosemary-oil and continue mashing until combined. Stir in the olives and season generously with salt and lots of pepper. Serve warm.

Edamame Hummus

Edamame Hummus

 

1 package (16 ounces) shelled, frozen edamame 

3 tablespoons tahini 

1/4 cup olive oil 

3 tablespoons lemon juice 

1 large clove garlic, smashed 

1/2 teaspoon salt 

1/2 cup cold water 

 

 In a large pot, bring 2 quarts of water to a rapid boil. Pour in the edamame. Return to a boil and cook for about 6 minutes, or until the beans are creamy inside and easy to smash with a fork. Drain the edamame and dunk in a large bowl of cold water, about 3 minutes. Drain when cool.  In a food processor fitted with a metal blade or in a blender, combine the edamame, tahini, oil, lemon juice, garlic, and salt. Pulse, scraping down the sides of the bowl occasionally, until the mixture is pureed smooth. Add cold water, a little at a time, until the mixture is creamy.

 

Yield: 8 servings

Calories: 170

Fat: 12g

Fiber: 3g

Tomato Butter Spaghetti

Tomato Butter Spaghetti

Tomato Butter Spaghetti

 

1 T. extra-virgin olive oil

1 onion, chopped

kosher salt

Freshly ground black pepper

2 cloves garlic, minced

3 lb. fresh tomatoes, chopped

1 T. dried oregano

4 T. butter

8 oz. Cooked spaghetti

1/4 C. Fresh basil leaves, torn

Finely grated Parmesan, for serving (optional)

 

In a large skillet over medium heat, heat oil. Add onions and season with salt and pepper. Sauté until beginning to soften, then stir in garlic and cook until fragrant, about 1 minute. Add tomatoes and stir to combine. Continue to cook over medium heat to let the tomatoes start to break down.  When the mixture reaches a simmer, reduce heat slightly and and stir in butter. Season again with salt and pepper, add oregano, and let simmer about 15 minutes more to allow the flavors to develop. Taste and season as necessary. Serve over cooked pasta and top with basil and Parmesan, if desired.

Nips and Tats Ham Hash

Nips and Tats Ham Hash

 

2 medium yukon gold potatoes (about 12 ounces) 

1 large turnip (about 8 ounces) 

1 tablespoon canola oil 

2 slices (2 ounces) canadian bacon, cut into small cubes 

1/3 cup sliced scallions 

2 tablespoons finely chopped parsley 

1/8 teaspoon salt 

Ground black pepper 

 

Pierce the potatoes and turnips several times with a small sharp knife. Place on a microwaveable dish. Cover with waxed paper. Microwave on high power, rotating once, for about 6 minutes, or until tender when pierced with a knife. Let stand until cool enough to touch. Peel the turnips. Chop the turnips and potatoes into small pieces. Heat the oil in a nonstick skillet over medium-high heat. Add the potatoes, turnips, bacon, and scallions. Cook, tossing, for about 1 minute, or until the scallions soften. Cover and cook for 2 minutes, or until starting to brown on the bottom. Flip the mixture with a spatula. Press it down. Cover and cook, flipping the mixture and scraping the pan bottom occasionally, for about 6 minutes, or until the vegetables are browned on the outside and soft in the center. Reduce the heat if the mixture is browning too quickly. Add the parsley, salt, and pepper to taste just before serving.

 

Yield:  4 servings

Calories: 139

Fat: 5g

Fiber: 3g

Western Cornbread

Western Cornbread

3 tablespoons canola oil 

1/4 cup finely chopped scallions, all parts 

1/4 cup finely chopped bell pepper, any color 

2 slices (2 ounces) finely chopped canadian bacon 

1 cup stone-ground cornmeal 

3/4 cup whole wheat pastry flour 

1/2 cup all-purpose flour 

2 teaspoons baking powder 

1 teaspoon baking soda 

1/4 teaspoon salt 

1 egg 

1 1/3 cups buttermilk 

 

Preheat the oven to 425°F. Heat the oil in a 9″ heavy skillet, preferably cast iron, over medium-high heat for 30 seconds. Add the scallions, bell pepper, and bacon. Cook, stirring, for about 1 minute, or until the scallions are wilted. Remove from the heat. In a mixing bowl, combine the cornmeal, flours, baking powder, baking soda, and salt. Stir with a fork or pastry blender to mix. In a small bowl, beat the egg with a fork. Add the egg and the buttermilk to the dry ingredients. Stir just until no dry ingredients are visible. Add the skillet mixture to the bowl. Stir to mix. Pour the batter into the skillet. Bake for about 15 minutes, or until a tester inserted in the center comes out clean. Serve warm, cut into wedges.

 

Yield: 8 servings

Calories: 174

Fat: 8g

Fiber: 2g