Cornmeal and Walnut Waffles

Cornmeal and Walnut Waffles

 

1 cup stone-ground cornmeal 

1/2 cup whole wheat pastry flour 

2 tablespoons finely chopped toasted walnuts 

2 tablespoons brown sugar 

1 1/2 teaspoons baking powder 

1/2 teaspoon baking soda 

2 eggs, separated 

pinch of salt 

1 1/2 cups reduced-fat buttermilk 

10 teaspoons cream cheese 

10 teaspoons maple syrup 

 

Lightly coat the top and bottom of a waffle iron, preferably nonstick, with vegetable oil spray and preheat. In a mixing bowl, combine the cornmeal, flour, walnuts, sugar, baking powder, and baking soda. Stir with a fork to mix. In the bowl of an electric mixer, combine the egg whites and salt. Beat on medium speed for about 1 minute, or until foamy. Increase the speed to high. Beat for about 2 minutes, or until peaks form. In a small bowl, whisk the buttermilk with the egg yolks. Add to the reserved dry ingredients. Mix just until combined (don’t over mix). Fold in the beaten whites. Ladle some of the batter onto the waffle iron so it spreads to within 1″ of all sides. Cook according to the manufacturer’s directions, until crisp. Remove the waffles. Recoat the iron with vegetable oil spray. Continue until all the waffles are cooked.  Top each waffle with 1 teaspoon cream cheese and drizzle with 1 teaspoon maple syrup.

 

Yield: 10 servings

Calories: 146

Fat: 5g

Fiber: 2g

Cinnamon Buckwheat Pancakes with Honeyed Strawberries

Cinnamon Buckwheat Pancakes with Honeyed Strawberries

 

1 1/2 tablespoons honey 

1 tablespoon water 

2 teaspoons cornstarch 

1 1/2 cups fresh strawberries, sliced, or frozen strawberries, thawed and sliced 

 

1 cup buckwheat flour 

1 tablespoon sugar 

1 teaspoon baking powder 

1 teaspoon baking soda 

1/4 teaspoon ground cinnamon 

pinch of salt 

1 egg 

3/4 cup reduced-fat buttermilk 

 

To prepare the strawberries: In a saucepan, combine the honey, water, and cornstarch. Mix until blended. Add the strawberries. Cook over medium heat, stirring gently, for about 4 minutes, or until the mixture bubbles. Remove from the heat. Cover to keep warm. To prepare the pancakes: Coat a nonstick griddle with vegetable oil spray and preheat over medium-high heat. Meanwhile, in a mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, and salt. Stir with a fork to combine. In another bowl, beat the egg with a fork until smooth. Add the buttermilk. Beat to blend. Add to the dry ingredients. Stir just until combined (don’t over mix). Ladle the batter in 1/4-cup dollops onto the hot griddle. (The batter is sticky, so some of it will stick to the ladle.) Cook for about 2 minutes, or until browned on the bottom. Flip and cook for 1 to 2 minutes, or until cooked through. Continue, adjusting the heat higher or lower as needed and coating the griddle with vegetable oil spray, until all the pancakes are cooked. Top with the reserved strawberries.

 

Yield: 8 servings

Calories: 93

Fat: 1g

Fiber: 3g

Strawberry- Banana Topped French Toast

Strawberry- Banana Topped French Toast

 

1 egg 

1/4 cup fat-free milk 

1/4 teaspoon ground cinnamon 

1 slice (1 ounce) whole grain bread 

1 teaspoon trans-fat free spread 

1/4 cup sliced strawberries 

1/4 cup sliced banana 

 

In a shallow bowl, beat the egg with the milk and cinnamon. Dip both sides of the bread in the milk mixture. 2. Melt the spread in a nonstick skillet over medium heat. Place the bread in the pan. Cook for about 2 to 3 minutes per side, or until golden and cooked through. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and bananas. Cover with the other toast half and the remaining strawberries and bananas.

 

Yield: 1 serving

Calories: 250

Fat: 10g

Fiber: 4g

English Muffins Toasted with Cinnamon Cheese and Maple Apples

English Muffins Toasted with Cinnamon Cheese and Maple Apples

 

1 whole grain English muffin 

1/4 cup 1% dry-curd cottage cheese 

Ground cinnamon 

6 apple slices (about 1 1/2 ounces) 

1 teaspoon maple syrup 

 

Split the muffin and place on a broiler pan or sheet of heavy-duty aluminum foil. Spread the cottage cheese evenly over the muffin halves. Sprinkle to taste with cinnamon. Cover with the apple slices in a single layer. Drizzle 1/2 teaspoon syrup over the apples on each half. Broil 6″ from the heat source for about 2 minutes, or until the apples start to sizzle. Serve right away.

 

Yield: 2 servings

Calories: 110

Fat; 1g

Fiber: 3g

Green Tea, Blueberry, and Banana Smoothies

Green Tea, Blueberry, and Banana Smoothies

3 tablespoons water 

1 bag green tea 

2 teaspoons honey 

1 1/2 cups frozen blueberries 

1/2 medium banana 

3/4 cup calcium-fortified light vanilla soymilk 

 

In a small glass measuring cup or bowl, microwave water on high until steaming hot. Add the tea bag and allow to brew for 3 minutes. Remove the tea bag. Stir the honey into the tea until it dissolves. 2. In a blender with ice-crushing ability, combine the berries, banana, and soymilk. 3. Add the tea to the blender. Blend ingredients on ice crush or the highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour the smoothie into tall glasses and serve.

 

Yield: 2 servings

Calories: 150

Fat: 2g

Fiber: 4g

Orange, Dried Plum, and Almond Compote

Orange, Dried Plum, and Almond Compote

 

1 navel orange 

1/3 cup canned crushed pineapple with juice 

6 dried plums, cut into slivers 

1/4 teaspoon almond extract 

2 tablespoons slivered almonds 

 

Peel the orange and separate into sections. Cut the sections into small pieces. Transfer to a bowl. Add the pineapple, plums, and extract. Sprinkle the almonds on each serving.

 

Yield: 3 servings

Calories: 95

Fat: 2g

Fiber: 3g

Mixed Berry Muesli

Mixed Berry Muesli

8 oz fat free vanilla yogurt 

2 tbsp quick cooking oats 

2 tbsp chopped walnuts 

1/4 C blueberries 

1/4 C raspberries 

1/2 sm cantaloupe, seeds removed 

 

In medium bowl, combine yogurt and oats, mixing well. Fold in walnuts and then gently fold in blueberries and raspberries. Scoop mixture into melon and serve.

 

Yield: 2 servings

Calories: 226

Fat: 6g

Fiber: 4g

Pear Crisp with Creamy Orange Sauce

Pear Crisp with Creamy Orange Sauce

 

1 tablespoon confectioners’ sugar 

2 teaspoons cornstarch 

4 cups (about 2 pounds) peeled and sliced anjou or bartlett pears 

2 teaspoons vanilla extract 

 

1/2 cup old-fashioned oats 

2 tablespoons slivered almonds 

1/4 teaspoon ground nutmeg 

2 tablespoons cold trans-fat free spread 

 

1 cup fat-free plain yogurt 

1 tablespoon maple syrup 

1/4 teaspoon orange extract 

 

Preheat the oven to 350ºF. Coat an 8″ x 8″ baking dish with vegetable oil spray. Set aside. To prepare the fruit: In a bowl, combine the confectioners’ sugar and cornstarch. Stir until well blended. Add the pears and vanilla. Toss to coat evenly. Transfer to the reserved dish. Set aside. To prepare the topping: Wipe the bowl dry with a paper towel. Add the oats, almonds, and nutmeg. Toss with a fork to mix. With the fork, break the spread into small chunks. Add to the mixture. Use the fork to cut into smaller pieces that blend with the oats mixture. Sprinkle over the reserved fruit. Bake for about 55 minutes, or until bubbly. To prepare the sauce: In a small bowl, combine the yogurt, syrup, and extract. Stir to mix. Serve the crisp warm or at room temperature, topped with the sauce. Recipe Tips: Apples, plums, nectarines, or peaches can replace the pears. The baking time may vary depending upon the type of fruit. Grated orange peel can replace or be added to the orange extract in the sauce. If you like, you can bake this special fruit dish and prepare the sauce ahead of serving. Refrigerate separately for several days. Reheat individual of the crisp on a microwaveable plate and then top with the sauce.

 

Yield: 9 servings

Calories: 124

Fat: 3g

Fiber: 4g

Roasted Pepper Roll-Ups

Roasted Pepper Roll-Ups

1 15-ounce can white kidney beans, rinsed and drained

1/2 of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened

1/4 cup packed fresh basil

1 tablespoon fat-free milk

2 small cloves garlic, quartered

1/8 teaspoon freshly ground black pepper

1/3 cup roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 cup packed spinach leaves

 

For filling, in a blender or food processor combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover and blend or process until smooth. Stir in roasted sweet peppers. To assemble, spread about 1/3 cup of the filling evenly over each tortilla to within 1/2 inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 hours to 24 hours. To serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices. Serve immediately.

 

Yield: 6 servings

Calories: 173

Fat: 7g

Fiber: 4g

Mango Mania Smoothie

Mango Mania Smoothie

Mango Mania Smoothie

 

1 large mango, peeled, stoned and roughly chopped

2 bananas, peeled and roughly chopped

Choice of superfood (Barley Grass Powder, Bee Pollen Granules, Flax Seeds, Liquid Algae, Wild Blue Green Algae, Spirulina Powder)

1 handful each of blueberries and raspberries, to serve

Ice, if desired

Water, if desired to thin

 

Blend the mango, banana and choice of superfood until smooth and creamy. Put the blueberries and raspberries in a tall glass, reserving a few raspberries. Pour the smoothie over the berries and serve garnished with the reserved raspberries.

Chicken Thighs with Sweet Red Onions and Balsamic Vinegar

Chicken Thighs with Sweet Red Onions and Balsamic Vinegar

2 teaspoons olive oil

1 pound red onion, cut into (1/2-inch-thick) slices and separated into rings (about 3 medium)

1/2 teaspoon coarsely ground black pepper, divided

1/4 teaspoon salt, divided

4 (6-ounce) chicken thighs, skinned

1/4 teaspoon dried oregano

1/4 teaspoon dried marjoram

4 teaspoons balsamic vinegar, divided

2 tablespoons chopped fresh flat-leaf parsley

4 lemon wedges

Heat the oil in a large nonstick skillet over medium heat. Add the onion, 1/4 teaspoon pepper, and 1/8 teaspoon salt; sauté for 5 minutes. Add 1/4 teaspoon pepper, 1/8 teaspoon salt, chicken, oregano, and marjoram to pan, and sprinkle with 3 teaspoons vinegar. Cover, reduce heat, and simmer 25 minutes or until chicken is done. Uncover, increase heat, and cook 2 minutes or until liquid almost evaporates. Stir in 1 teaspoon vinegar, and sprinkle with the parsley. Serve with lemon wedges.

Yield: 2 servings

Serving size: 2 thighs and 1 cup onion mixture

Calories: 371

Fat; 12.8g

Fiber: 3.6g

Dutch Oven Sweet Tart Chicken

Dutch Oven Sweet Tart Chicken

Dutch Oven Sweet Tart Chicken

 

Canola oil spray

½ medium onion, halved and sliced

3 or 4 chicken thighs (½ to ¾ pound)

Sea salt and freshly ground black pepper

2 T. pomegranate molasses

2 T. whole-grain mustard

2 or 3 unpeeled boiling potatoes, cut into 1-inch cubes

⅓ acorn squash, peeled or not, seeded, and cut in large chunks

6 ounces Brussels sprouts, trimmed and halved lengthwise

4 to 6 cremini mushrooms, thickly sliced

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with canola oil. Scatter the onion evenly in the pot. Arrange the chicken in a layer and lightly season with salt. In a small bowl, whisk the pomegranate molasses and mustard until the mustard is almost emulsified. Pour half the mixture over the chicken.  Arrange the potatoes on top, followed by the squash, and lightly season with salt and pepper. Scatter the Brussels sprouts over the squash, then top with the mushrooms. Pour the rest of the mustard mixture over all. Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately

Chicken Thighs with Marsala-Mushroom Cream Sauce over Noodles

Chicken Thighs with Marsala-Mushroom Cream Sauce over Noodles

 

1/4 cup sun-dried tomatoes, packed without oil

4 (6-ounce) chicken thighs, skinned

1/2 teaspoon salt, divided

1/4 teaspoon black pepper, divided

2 teaspoons olive oil

2 cups quartered button mushrooms

1 1/2 cups sliced fresh shiitake mushroom caps (about 3 ounces)

1/2 teaspoon dried thyme

1-3 garlic clove, minced

1 bay leaf

1/3 cup fat-free, less-sodium chicken broth

5 tablespoons Marsala wine, divided

3 tablespoons half-and-half

4 teaspoons chopped fresh parsley

2 cups hot cooked wide egg noodles

 

Combine boiling water and the sun-dried tomatoes in a bowl; let stand 15 minutes. Drain and chop. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chicken and sauté 5 minutes, turning once. Remove chicken from pan. Reduce heat to medium-low. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 2 minutes. Add thyme, garlic, and bay leaf; sauté for 30 seconds. Return chicken to pan. Add sun-dried tomatoes, broth, and 1/4 cup wine. Cover, reduce heat, and simmer 25 minutes, turning chicken once. Add 1 tablespoon wine and half-and-half, and bring to a boil. Discard bay leaf. Sprinkle with parsley. Serve over noodles.

 

Yield: 4 servings

Serving size: 1 thigh, 1/4 cup sauce, and 1/2 cup noodles

 

Calories: 333

Fat: 10.2g

Fiber: 3.4g

Dutch Oven Pomegranate Chicken

Dutch Oven Pomegranate Chicken

Dutch Oven Pomegranate Chicken

 

2 tsp. sesame oil

1 medium sweet potato, cubed

3 or 4 chicken thighs (½ to ¾ pound)

Sea salt and freshly ground white pepper

2 T. pomegranate molasses

2 T. peanut butter

1 T. soy sauce

½ head broccoli, cut into florets (about 2 cups)

One 15-ounce can diced tomatoes (not drained)

 

Preheat the oven to 450°F. Wipe the inside and lid of a cast iron Dutch oven with sesame oil. Scatter the sweet potato in the pot. Top with the chicken and lightly season with salt and pepper. In a small bowl, whisk the pomegranate molasses, peanut butter, and soy sauce. Pour over the chicken. Add the broccoli in an even layer. Pour the can of tomatoes and their juice evenly overall.  Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Saucy Clams with Fresh Thyme

Saucy Clams with Fresh Thyme

 

3 T. minced Shallot

1 1/4 C. Dry White Wine (such as muscadar)

4 lb. small Clams

2 sprigs parsley

1 Bay Leaf

1 Celery Stalk, cut into chunks

3 T. butter

2 T. Flour

3/4 C. Cream

2 cloves Garlic, minced

1 1/2 T. minced Fresh Thyme

2 T. minced Green Onion, green part only

2 T. minced Parsley

Salt, Pepper and Lemon Juice

 

In small saucepan, combine shallot with 1/4 C. wine and cook over high heat until wine is reduced to 1 T. Remove from heat and reserve. Clean clams well in several changes of cold water, scrubbing shells well. Place in large pot with remaining C. of wine, along with parsley sprigs, bay leaf and celery. Steam over medium heat until clams are open, about 5 minutes. Remove from pot as they open ad strain broth through fine sieve lined with cheesecloth. Reserve clams and 1 1/2 C. broth. In medium saucepan, melt butter and add flour and cook roux without browning for 3 to 4 minutes. Add wine and shallot reduction and the reserved clam broth and whisk well while bringing to a simmer. Add cream and cook gently for 5 minutes. Stir in garlic, thyme, onion and parsley; season to taste with salt, pepper and lemon juice. Drizzle sauce over clams and serve immediately with plenty of crusty French bread and lots of napkins.

Dutch Oven Chicken Piccata

Dutch Oven Chicken Piccata

Dutch Oven Chicken Piccata

 

Olive oil spray

1 cup Arborio rice

1 cup broth (chicken or vegetable)

½ to ¾ pound chicken breasts or thighs

Sea salt and freshly ground black pepper

1 shallot, or 2 garlic cloves, minced

2 tsp. chopped fresh parsley

3 T. drained capers

1 lemon

½ red bell pepper, cored, seeded, and sliced into strips

½ head broccoli, cut into florets (about 2 cups)

 

Preheat the oven to 450°F.  Spray the inside and lid of a cast iron Dutch oven with olive oil. Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the broth and 2 T. water, and stir to make an even layer. Put the chicken in the pot and lightly season with salt and pepper. Sprinkle with the shallot, parsley, and capers. Cut the lemon in half and slice one half into rounds, reserving the other half. Top the chicken with a layer of lemon rounds.  Add the bell pepper and broccoli and lightly season with salt and pepper. Squeeze the juice from the other half of the lemon overall, taking care to remove the seeds. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Spring Asparagus Pasta

Spring Asparagus Pasta

2 tsp. virgin olive oil

1 T. butter or margarine

1 clove garlic, minced

1 small red onion, chopped

2 C. fresh asparagus, cut at a diagonal into one-inch pieces

2 C. linguine, cooked al dente

1/3 C. shredded parmesan cheese

Salt and pepper to taste

 

Heat oil and butter or margarine in a sauté pan over medium-high heat. Add garlic and onion. Cook for about 2 minutes, until slightly softened. Add asparagus and cook until fork tender, about 4 to 5 minutes. Add asparagus mixture to pasta and toss. Sprinkle with parmesan cheese while warm, and serve immediately.

 

Yield: 4 servings
Calories: 200

Fat: 8g

Fiber: 1g

Dutch Oven Lemon Lamb

Dutch Oven Lemon Lamb

Dutch Oven Lemon Lamb

 

Olive oil spray

1 shallot, or ½ small yellow onion, chopped

½ cup couscous

½ cup broth (preferably beef) or water

½ to ¾ pound boneless lamb, cubed

Sea salt and freshly ground black pepper

½ tsp. dried oregano

1 T. chopped fresh parsley

2 or 3 garlic cloves, chopped

2 tsp. grated lemon zest

½ cup pitted olives, halved

2 medium tomatoes, sliced ¾ inch thick

10 to 15 asparagus stalks, trimmed, or 2 handfuls spinach, roughly chopped

 

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with olive oil. Scatter the shallot in the pot. Pour in the couscous and add the broth. Stir to make an even layer.  Put the lamb on the couscous and lightly season with salt and pepper. Sprinkle with the oregano, parsley, garlic, and lemon zest. Add a layer of olives. Lay the tomatoes on top followed by the asparagus. Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Gingered Pumpkin Pudding

Gingered Pumpkin Pudding

 

1 cup canned pumpkin

3/4 cup whole milk

1 large egg, lightly beaten

1 tablespoon light brown sugar

3/4 teaspoon orange or lemon extract

1 teaspoon grated fresh ginger

1/4 teaspoon ground cinnamon

Pinch of salt

4 teaspoons whipped reduced-fat cream cheese

 

Preheat the oven to 350°F. Coat four six-ounce custard cups with cooking spray; set on a sturdy baking sheet.  In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, salt, and cinnamon. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.  Serve warm or chilled, topped with a dollop of the cream cheese.

 

Yield: 4 servings

Calories: 90

Fat: 3.5g

Fiber: 2g

One Pot Dutch Oven Beef with Sherried Mushroom Sauce

One Pot Dutch Oven Beef with Sherried Mushroom Sauce

One Pot Dutch Oven Beef with Sherried Mushroom Sauce

 

Olive oil spray

½ medium onion, thinly sliced

⅓ cup sherry

⅓ cup broth (preferably beef)

⅓ cup milk or milk substitute (soy, rice, or almond milk)

½ tsp. freshly ground black pepper

¼ cup hulled barley

½ to ¾ pound beef tenderloin or beef tips

6 ounces mushrooms, sliced (about 2 cups)

½ acorn or butternut squash, cubed (about 2 cups)

½ head broccoli, cut into florets, or about 2 cups frozen

 

Preheat the oven to 450°F. Spray the inside and lid of a castiron Dutch oven with olive oil. Scatter the onion in the pot. In a small bowl, whisk together the sherry, broth, milk, and pepper. Pour the barley into the pot and add about half of the sherry mixture. Stir to make an even layer of the grains. Add the meat, distribute the mushrooms on top, and pour the rest of the sherry mixture over the meat. Layer the squash over the meat, then fill the pot with the broccoli. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

 

Sausage and Peppers Casserole

Sausage and Peppers Casserole

1/4 C. olive oil

2 lb. fresh turkey sausage (about 8 links), cut in 1/2

1 medium red onion, quartered and separated

1 red bell pepper, cored, seeded, and cut into 1- inch-wide strips

1 green bell pepper, cored, seeded, and cut into 1-inch-wide strips

1 yellow bell pepper, cored, seeded, and cut into 1- inch-wide strips

1 pound green beans, ends trimmed and halved

1 (14-ounce) can no-sugar-added diced tomatoes

3 cloves garlic, chopped

2 T. chopped basil leaves, plus some for garnish

1 tsp. dried oregano

1/4 tsp. crushed red pepper flakes

1/4 tsp. freshly ground black pepper

8 ounces button mushrooms

4 marinated hot cherry peppers, optional

Shaved Parmesan, for garnish

Equipment: oval gratin dish

 

Preheat oven to 375 degrees F. Heat 2 T. of oil in a large skillet over medium heat. Add the sausage and cook, stirring occasionally, until browned, about 6 minutes. (Don’t fully cook the sausage, as it will be finished in the oven.) Drain the fat from the skillet. Meanwhile, heat the remaining 2 T. oil in a large skillet over medium-high heat. Add the onion and peppers and cook, stirring, until tender, about 2 minutes. Add in the remaining ingredients except for the mushrooms, cherry peppers, and Parmesan and cook, stirring occasionally, for another 3 minutes.  Combine the sausage, vegetable mixture, mushrooms, and cherry peppers in the gratin dish. Bake uncovered

 

Yield: 8 servings

Calories: 417

Fat: 37g

Fiber: 4g

Sake-Soy Fish with Pineapple

Sake-Soy Fish with Pineapple

Sake-Soy Fish with Pineapple

 

2 tsp. sesame oil

1 cup sushi rice

1 cup plus 1 T. broth (chicken or vegetable) or water

1 /2 to 3/4 pound fish (halibut, monkfish, orange roughy, or any other ocean fish)

2 T. soy sauce

3 T. sake

1/2 tsp. sugar

1/2 tsp. sambal oelek or garlic-chili paste

2 scallions, white and green parts, sliced into thin rings

2 cups diced fresh pineapple

1/2 red bell pepper, cored, seeded, and diced

1/2 orange bell pepper, cored, seeded, and diced

2 cups frozen green peas

 

Preheat the oven to 450°F. Wipe the inside and lid of a cast-iron Dutch oven with sesame oil. Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer. Add the fish. In a small bowl, combine the soy sauce, sake, sugar, and sambal oelek. Stir until the sugar dissolves. Spread over the fish. Sprinkle with scallions and cover with the pineapple. Follow with the bell peppers and then the peas. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Baked Cod Casserole

Baked Cod Casserole

 

2 tablespoons extra-virgin olive oil , divided

2 medium onions , very thinly sliced

1 cup dry white wine

1 1/4 pounds cod , cut into 4 pieces

2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1 cup finely shredded Gruyere or Swiss cheese

 

Preheat oven to 400°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

 

Yield: 4 servings

Calories: 328

Fat: 13g

Fiber: 4g

Pistachio Halibut

Pistachio Halibut

Pistachio Halibut

 

Olive oil spray

½ leek (white part), chopped

1 small sweet potato, julienned

½ to ¾ pound halibut fillets or steaks

1 T. olive oil

¼ cup shelled pistachios, roughly chopped

1 T. chopped fresh parsley, or ½ tsp. dried

1 T. chopped fresh marjoram or oregano, or ½ tsp. dried

2 tsp. chopped fresh lavender or thyme, or ¼ tsp. dried

1 shiitake mushroom, thinly sliced

3 cremini mushrooms, thinly sliced

4 plum tomatoes, quartered

5 to 10 thick asparagus stalks, trimmed

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron. Dutch oven with olive oil. Scatter the leek and sweet potato across the base of the pot. Place the fish on top. Drizzle the olive oil over the fish. In a small bowl, combine the pistachios, parsley, marjoram, and lavender. Spread the mixture over the fish.  Scatter the mushrooms over and around the sh. Place the tomatoes around the pot, skin side down; top with the asparagus. Cover and bake for about 40 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Ginger Mustard Chicken

Ginger Mustard Chicken

 

2 boneless skinless chicken breast halves

1 tablespoon flour

1 teaspoon butter

1/3 cup chicken broth

1 teaspoon minced fresh ginger

1 teaspoon Dijon-style mustard

1 teaspoon grainy mustard

2 green onions, chopped

Salt and freshly ground pepper, to taste

 

Dust chicken lightly with flour. Melt butter in a skillet and sauté chicken over medium heat until brown on both sides, about 2-3 minutes per side. Remove chicken and keep warm. Pour broth into the skillet, increase heat and deglaze skillet by boiling and scraping loose browned bits on bottom of pan using a wire whisk. Add ginger and cook, stirring frequently, for 2 minutes. Stir in mustards and green onions. Season with salt and pepper. Spoon sauce over chicken.

 

Yield: 2 servings

Calories: 167

Fat: 7g

Fiber: 0g

Antipasto Pasta Salad

Antipasto Pasta Salad

 

1 (16-oz.) package bow tie pasta, cooked and drained

2 cups spaghetti sauce (your favorite; jarred variety)

1/2 cup balsamic vinegar

1/4 cup olive oil

1 (7-oz.) jar roasted red peppers, drained and chopped

1 (2 1/4-oz.) jar kalamata olives, drained and pitted

1 (8-oz.) jar marinated mushrooms, drained

1 (6-oz.) jar marinated artichoke hearts, drained and chopped

1 cup diced Provolone cheese

2 tablespoons minced fresh parsley

 

In a large bowl, thoroughly combine pasta, sauce, vinegar and oil. Add remaining ingredients; mix well. Serve chilled.

 

Yield: 6 servings

Calories: 398

Fat: 13g

Fiber: 5g

One Pot Honey-Chili Trout

One Pot Honey-Chili Trout

One Pot Honey-Chili Trout

 

1 cup quinoa

½ to ¾ pound trout fillets 1 tsp. chili powder, or to taste

2 T. honey

¼ cup fresh orange juice

2 garlic cloves, chopped

½ medium zucchini, cut lengthwise and sliced into ½-inch half moons

½ small yellow squash, cut lengthwise and sliced into ½-inch half moons

14 ounces corn, fresh, frozen, or canned (drained)

Sea salt and freshly ground black pepper

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with olive oil. Place the quinoa in the pot with 1 cup water and stir the grains to make an even layer. Place the trout on top of the grains, skin side down. In a small bowl, mix the chili powder, honey, orange juice, and garlic. Pour the mixture over the fish. Scatter the zucchini and squash on top of the sh. Add the corn, filling the crevices. Season with salt and pepper.  Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Mexican Bean Salad

Mexican Bean Salad

 

2 cans (15 oz each) black beans, drained, rinsed

1 can (15 oz) dark red kidney beans, drained, rinsed

1 can (11 oz) no-salt-added whole kernel sweet corn, drained

1 1/2 cups grape tomatoes, each cut in half

1 cup chopped green bell pepper (1 medium)

1 cup chopped red bell pepper (1 medium)

1/2 cup sliced green onions (8 medium)

1/4 cup chopped fresh cilantro

 

3 tablespoons white wine vinegar or cider vinegar

3 tablespoons canola oil

1 tablespoon chili powder

1/2 teaspoon salt

1/4 teaspoon pepper

 

In large bowl, mix salad ingredients. In small bowl, mix dressing ingredients with wire whisk until blended.  Pour dressing over salad; toss to mix. Cover and refrigerate at least 4 hours to blend flavors.

 

Yield: 8 servings

Calories: 290

Fat: 7g

Fiber: 14g

Healthier Italian Sausage Egg Bake

Healthier Italian Sausage Egg Bake

 

12 oz lean Italian turkey sausage, casings removed

1 medium onion, chopped (1/2 cup)

1 medium red bell pepper, chopped (1 cup)

2 cloves garlic, finely chopped

1 box (9 oz) Green Giant® frozen chopped spinach, thawed, drained

4 cups frozen shredded hash brown potatoes (from 30-oz bag), thawed

2 cups reduced-fat Italian cheese blend (8 oz)

2 tablespoons grated Parmesan cheese 

12 eggs

3/4 cup fat-free (skim) milk

1 teaspoon dried basil leaves

1/2 teaspoon salt

1/2 teaspoon pepper

 

Spray 13×9-inch (3-quart) glass baking dish with cooking spray.  In 12-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes, stirring occasionally and breaking up sausage with spoon, until no longer pink; drain if necessary. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Add garlic; cook and stir 1 to 2 minutes longer or until vegetables are crisp-tender. Stir in spinach.  In baking dish, mix cooked sausage mixture, potatoes and cheeses. In medium bowl, beat eggs, milk, basil, salt and pepper until blended. Pour over mixture in baking dish. Cover; refrigerate 8 hours or overnight but no longer than 24 hours.  Heat oven to 350°F. Bake covered 1 hour. Uncover; bake 15 to 20 minutes longer or until center is set. Let stand 5 to 10 minutes before serving.

 

Yield: 12 servings

Calories: 280

Fat: 12g

Fiber: 3g

Peking Chicken Wraps

Peking Chicken Wraps

 

1/2 cup uncooked brown rice

2 teaspoons dark sesame oil

4 green onions, sliced

1/4 lb snow peas, trimmed

1 cup finely shredded cabbage

1 cup shredded carrot

2 tablespoons unseasoned rice vinegar

2 teaspoons grated gingerroot

6 whole wheat tortillas (10- to 12-inch diameter)

6 tablespoons hoisin sauce

2 cup shredded cooked chicken breast

 

Cook rice according to package directions; set aside.  Meanwhile, in medium nonstick skillet, heat oil over medium-high heat. Add green onions; cook and stir 1 minute or until wilted. Stir green onions into cooked rice.  Fill 2-quart saucepan half full of water; heat to boiling. Add snow peas and cook 30 seconds. Drain and rinse with cold water until cool. Pat dry and cut lengthwise into thin strips. In medium bowl, stir together snow peas, cabbage, carrot, rice vinegar and gingerroot.  To assemble wraps, lay tortillas on work surface. Spread each with 1 tablespoon hoisin sauce. Place one-sixth of the chicken in a strip along the bottom of each tortilla, 1 inch from edge. Divide rice and vegetable mixtures evenly over chicken. Fold over bottom edge of each tortilla to cover filling. Fold sides in and continue to roll up tightly, burrito style. Cut each in half crosswise with a serrated knife to serve.

 

Yield: 6 servings

Calories: 350

Fat: 7g

Fiber: 8g

“Healthified” Monkey Bread

“Healthified” Monkey Bread

 

1/4 cup sugar

2 teaspoons ground cinnamon

2 cans (16.3 oz each) Pillsbury® Grands!® Homestyle refrigerated reduced-fat buttermilk biscuits

1/2 cup chopped pecans or walnuts

3/4 cup fat-free caramel topping

2 teaspoons vanilla

 

Heat oven to 350°F. Spray 12-cup fluted tube cake pan with cooking spray.  In 1-gallon resealable food-storage plastic bag, mix sugar and cinnamon. Separate both cans of dough into 16 biscuits. Cut each biscuit into quarters. Add biscuit pieces to sugar mixture. Seal bag; shake to coat. Layer biscuit pieces and pecans in pan.  In small bowl, mix caramel topping and vanilla. Pour over biscuit pieces.  Bake 40 to 45 minutes or until golden brown and no longer doughy in center. Cool in pan 10 minutes. Invert onto serving plate. Serve warm.

 

Yield: 16 servings

Calories: 250

Fat: 8g

Fiber: 1g

Whole Baby Snapper with Piperide and Pesto

Whole Baby Snapper with Piperide and Pesto

 

6 Whole Baby snapper scaled and gutted, scored

2 tablespoons of olive oil

1 lemon

 

2 yellow Bell Peppers

2 red Bell Peppers

1/3 cup of olive oil

1 large red onion (thinly sliced)

1 sprig of rosemary

1/2 cup of red wine vinegar

 

1 cup of finely packed basil leaves

1 tablespoon of toasted pine nuts

1 small garlic clove

1/4 cup of finely grated parmesan

1/3 cup of olive oil

 

Rub snapper with oil, and season all over with salt and pepper. Cook in a large frying pan for 6-8 minutes each side, squeezing over lemon and a little extra oil during cooking. Char grill bell peppers until skin has blackened. Place in a bowl and cover with plastic wrap. Stand for 5 minutes. Peel and discard skin and seeds. Slice flesh in to 1/2” strips. Heat oil in a frying pan on medium. Sauté onion with rosemary for 3-4 minutes until tender. Add vinegar. Simmer for a further 5 minutes. Add bell peppers and season to taste. Remove from the heat and allow to cool. Chill in an airtight container until needed. Place basil, pine nuts and garlic in a food processor. Blend until finely chopped. With the motor running, gradually add oil through chute until all ingredients are well combined. Stir parmesan through and season to taste. Cover until ready to serve. Serve fish with piperade and pesto on the side.

Hungry Girl’s Too-Good-To-Deny Pumpkin Pie

Hungry Girl’s Too-Good-To-Deny Pumpkin Pie

 

For Crust

2 cups Fiber One bran cereal (original)

1/4 cup light whipped butter or light buttery spread (like Brummel & Brown)

3 tbsp. Splenda No Calorie Sweetener (granulated)

1 tsp. cinnamon

 

For Filling

One 15-oz. can pure pumpkin (NOT pumpkin pie filling!)

One 12-oz. can evaporated fat-free milk

1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)

3/4 cup Splenda No Calorie Sweetener (granulated)

1/4 cup sugar-free pancake syrup

1 tbsp. pumpkin pie spice

1/2 tsp. cinnamon

1/8 tsp. salt

Optional Topping: Fat Free Reddi-wip or Cool Whip Free

 

Preheat oven to 350 degrees. In a small microwave-safe bowl, combine butter with 2 tbsp. water. Microwave until just melted, and set aside. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well. Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish. Set aside. In a large mixing bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. The filling may be taller than the crust — trust us, this is okay!  Bake pie in the oven for 45 minutes. Allow pie to cool slightly. Refrigerate for several hours (overnight is best). Keep refrigerated until ready to serve.  Cut into 8 slices and, if you like, top with Reddi-wip or Cool Whip before serving!

 

Yield: 8 servings

 Serving Size: 1 slice

Calories: 133

Fat: 3g

Fiber: 9g

Shrimp and Grits

Shrimp and Grits

4 cups water

Salt and pepper

1 cup stone-ground grits

3 tablespoons butter

2 cups shredded sharp cheddar cheese

1 pound shrimp, peeled and deveined

6 slices bacon, chopped

4 teaspoons lemon juice

2 tablespoons chopped parsley

1 cup thinly sliced scallions

1 large clove garlic, minced

 

Bring water to a boil. Add salt and pepper. Add grits and cook until water is absorbed, about 20 to 25 minutes. Remove from heat and stir in butter and cheese.  Rinse shrimp and pat dry. Fry the bacon in a large skillet until browned; drain well. In grease, add shrimp. Cook until shrimp turn pink. Add lemon juice, chopped bacon, parsley, scallions and garlic. Sauté for 3 minutes.  Spoon grits into a serving bowl. Add shrimp mixture and mix well. Serve immediately.

 

Yield: 4 (generous) Servings

Calories: 636

Fat: 35g

Fiber: >1g

 

Yorkshire Puddings with Thyme

Yorkshire Puddings with Thyme

1 teaspoon kosher salt

1 cup all-purpose flour

1 1/4 cups milk

3 eggs, beaten

2 tablespoons chopped fresh thyme leaves

1/4 cup reserved pan fat from Sunday Roast Beef (or use olive oil if no cooking fat is available)

 

Sift the salt and the flour into a large bowl. Add half the milk and all the eggs into the flour mixture and whisk until smooth. Whisk in remaining milk, and then the thyme. Cover; let batter sit at room temperature, for at least 30 minutes, ideally 45 minutes. Heat oven to 450 degrees F. Divide the rendered beef fat or oil, 1/4 cup total, between a 12-cup nonstick muffin tin or 12-hole Yorkshire pudding tray. Heat in oven until the fat is almost smoking hot. Place a baking sheet on the bottom rack of the oven to catch any fat drippings – this will help prevent any oven fires! Uncover batter and whisk one more time. Pour batter into each cup, about 3/4 full and immediately place back into the oven. The batter will sizzle when being poured into the hot fat. Bake in the oven for approximately 20 minutes or until risen and golden brown in color. Turn oven off and leave puddings in the oven for just 5 more minutes to help set. Remove puddings and serve while hot and puffed.

Sunday Roast Beef and Gravy

Sunday Roast Beef and Gravy

1 (3 to 4-pound) bone-in rib-eye roast

Kosher salt and freshly ground black pepper

1/4 cup olive oil

Gravy:

1 large shallot, finely chopped

1/2 bottle drinking red wine, such as Malbec

5 cups beef stock

 

Preheat oven to 400 degrees F.  Using a heavy hand, season rib-eye roast with salt and pepper on all sides. Heat olive oil in a large Dutch oven or a roasting pan. Place beef in hot pan and sear until deep golden brown on all sides. Transfer the pan to the oven and roast for about 15 minutes per pound for medium-rare, making an approximate hour of cooking time. Remove the pan from oven and transfer the beef to a cutting board. Allow meat to rest for at least 15 minutes, tented with foil, before carving.  Gravy: Pour off excess fat from the Dutch oven (reserve for Thyme for Yorkshire Pudding, if desired) and place on the stovetop over medium heat. Add shallots and cook until soft and brown, about 4 to 6 minutes. Deglaze the pot with 1/2 cup of the wine, scraping up browned bits from the bottom. Add remaining wine, bring to a boil and reduce by half. Add stock and simmer until reduced again by about half. Pass the gravy through a fine mesh sieve and return to the pan. Bring back to a boil, then lower the heat and simmer until desired gravy consistency is reached. Taste for seasoning and adjust, if necessary. Carve beef against the grain, into thin slices, and serve with gravy.

Glazed Ginger Coeur a la Crème

Glazed Ginger Coeur a la Crème

4 C. fresh raspberries, divided

About 1/2 cup sugar

About 1 tbsp. lemon juice or Raspberry Liqueur

2 C. Grocery Store Ricotta (such as frigo), very cold

2 C. Cream Cheese, very cold

2 C. Cream, very cold

6 T. Powdered Sugar

2 T. slivered Candied Ginger or Stem Ginger in Syrup (drained)

 

Set mixing bowl and beaters in fridge to chill.  To make raspberry coulis, in a medium saucepan over medium-high heat, 2 C. bring raspberries and 1/2 cup sugar to a boil. Reduce heat and simmer, stirring occasionally, until mixture starts to thicken, about 15 minutes. Press mixture through a fine-mesh strainer, using a spatula to extract as much liquid as possible. Discard seeds and skins. Stir in 1 tbsp. lemon juice or liqueur. Taste and add more sugar or lemon juice if you like; set sauce aside. Using chilled mixing bowl and beaters, blend ricotta and cream cheese until very smooth, stopping to scrape sides of bowl once or twice.  (Do not use a food processor, as this will thin the cheeses too much.)  Slowly pour in cream while continuing to whip.  Add silvered ginger and powdered sugar as the cream begins to thicken. Whip only until nicely thick.  Spoon cheese mixture into a damp cheesecloth lined heart shaped specialty porcelain mold (it has holes in the bottom) and bring cheesecloth in over the top to cover the cheese lightly.  Put mold on a rack over and edged plate and refrigerate overnight to allow whey to drain. To serve, uncover, turn out onto a chilled platter, remove mold and carefully peel off cheesecloth.  Surround with raspberry coulis and serve with triple pepper cookies and fresh raspberries.

Triple Pepper Cookies

Triple Pepper Cookies

1 C. Butter, room temperature

1 1/2 C. Sugar

1 Egg, beaten

2 T. Dark Corn Syrup

Juice and Zest of 1 orange

3 3/4 C. Flour

1 tsp. each ground Cinnamon, Cloves and Ginger

2 tsp. ground Cardamom

2 tsp. ground White Peppercorns

1 tsp. ground Black Peppercorns

1 tsp. ground Pink Peppercorns

2 tsp. Baking Soda

1 tsp. Salt

 

In mixer, cream butter and sugar together.  Add egg and heat until fluffy.  Add corn syrup, orange juice and zest and blend well.  Sift flour together with all of the spices, baking soda and salt.  Add this flour mixture gradually to the cookie batter and blend just to incorporate.  Cover dough with plastic wrap and refrigerate at least overnight.  Roll dough out very thinly on a floured pastry cloth with cloth covered rolling pin.  Cut out shapes with cookie cutters.  Arrange on a lightly greased cookie sheet (preferably an air cushioned sheet) and bake at 375 for 8 to 10 minutes.  Watch closely, as they will color and burn easily.  Cool on wire racks.  Once cooled these cookies will keep well for up to 3 weeks in an air-tight container or jar.

Vegetarian Navy Bean Soup

Vegetarian Navy Bean Soup

16 oz. navy beans, rinsed
8 C. water
1 C. carrots, finely chopped
1 C. celery, finely chopped & leaves
1/2 C. onion, finely chopped
1 C. tomato vegetable cocktail juice
1 T. chicken-flavor instant bouillon
1/8 tsp. crushed red pepper flakes

In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender.

Yield: 8 servings
Serving Size: 1 C.

Calories: 211
Fat: 1g
Fiber: 15g

Spicy Wine Pot Roast

Spicy Wine Pot Roast

3 lb. beef pot roast
1 small onion, chopped
1 package brown gravy mix
1 C. water
1/4 C. ketchup
1/4 C. dry red wine
2 tsp. Dijon-style mustard
1 tsp. Worcestershire sauce
1/8 tsp. garlic powder
1/2 tsp. dried Italian seasoning
Salt
Freshly ground black pepper
Fresh parsley, for garnish, chopped

Sprinkle meat with salt and pepper. Place in crockpot. Combine the remaining ingredients, except parsley, and pour over meat. Cover and cook on low 10 hrs. Remove the meat and slice. Thicken sauce with flour mixed in a small amount of water and serve over meat sprinkled with chopped parsley.

Yield: 12 servings
Calories: 252
Fat: 17.8g
Fiber: 0g