2 T. cooking oil
3 lbs. beef short ribs
1 C. BBQ sauce
2 T. Molasses
2 T. white vinegar
1 1/2 tsp. Salt
1/2 tsp. Pepper
1 T. soy sauce
1/2 C. chopped onion
Heat cooking oil in frying pan. Add ribs. Brown on all sides. Drain. Place ribs in 5 qt. slow cooker. Mix next 6 ingredients well in bowl. Stir in onion. Pour over short ribs. Cook on LOW for 8-10 hrs. or on HIGH for 4 to 5 hrs.
Yield: 6 servings
Calories: 310
Fat: 16g
Fiber: 0g
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1 1/2 lb. Ripe Heirloom Tomatoes in various colors
6 – 10 Teardrop or Cherry Tomatoes in Red and Yellow
3/4 C. finely diced sweet or red Onion
10 basil Leaves, finely julienned
1/3 C. EVOO
Salt and Pepper
3 T. Red Wine Vinegar
Edible Flower Petals such as Nasturtiums, Marigolds or Borage for garnish, optional
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Coarsely dice heirloom tomatoes and place in bowl. Slice teardrops and add to others. Add onion, basil, olive oil and pepper to taste. Mix and let stand for 30 minutes. Just before serving, add vinegar and season with pepper and salt to taste. Stir gently, sprinkle with edible flower petals if using, and serve.
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Yield: 4 servings
Calories: 215
Fat: 19g
Fiber: 2g
1/2 C. chopped onion
2 apples, peeled and sliced
1 T. Honey
1 T. Dijon mustard
1/2 tsp. coriander seed, crushed
1/4 tsp. Salt
1 (2 to 2 1/2 lb.) rolled boneless pork roast
1 T. Cornstarch
2 T. Water
In 4 to 6 qt. slow cooker, combine onion and apples. In small bowl, combine honey, mustard, coriander and salt; mix well. Spread on all sides of pork roast; place roast over onions and apples. Cover; cook on LOW for 7-8 hrs. Remove roast from slow cooker; place on serving platter. Cover with foil. In small saucepan, combine cornstarch and water, blend well. Add apple mixture and juices from slow cooker; mix well. Cook over med. heat until mixture boils, stirring occasionally. Cut roast into slices. Serve with sauce.
Yield: 8 servings
Calories: 250
Fat: 10g
Fiber: 1g
1 1/2 lb. lean top round, cut into 1 inch pieces
1 (16 oz.) jar tomatillo salsa (green salsa) (mild is advised)
1 (15 oz.) can Mexican style stewed tomatoes
1 (15 oz.) can fat-free beef broth
2 (4.5 oz.) cans chopped green chiles
1 C. chopped onion
2 tsp. ground cumin
1 tsp. freshly ground pepper
2 tsp. bottled minced garlic
2 tsp. chili oil
Combine all ingredients in an electric slow-cooker. Stir well. Cover. Cook on low heat setting for 8 hours.
Yield: 9 servings
Serving Size: 1 C.
Calories: 156
Fat: 4g
Fiber: 1g
3-3 1/2 lb. beef boneless chuck roast
1 T. vegetable oil
8 small red potatoes, cut in half
3 C. baby-cut carrots
1 large onion, coarsely chopped (1 C.)
1 jar (5 oz.) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 C. water
Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides. Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables. Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.
Yield: 8 servings
Calories: 315
Fat: 13g
Fiber: 4g
6 small red potatoes, unpeeled, quartered
8 fresh baby carrots, cut into 1/4″ slices
1 med. onion, cut into thin wedges
1 T. brown sugar
1 T. spicy brown mustard
1 tsp. caraway seeds
1 (15 oz) can sauerkraut
1 lb. fully cooked turkey kielbasa, cut into 1″ slices
In 3 1/2-4 qt slow cooker, combine potatoes, carrots, and onion. In medium bowl, combine brown sugar, mustard, and caraway seed – mix well. Stir in sauerkraut and kielbasa. Spoon this mixture over vegetables in cooker. Cover, cook on LOW for at least 8 hours.
Yield: 4 servings
Calories: 360
Fat: 7g
Fiber: 7g
1 lb. turkey Italian Sausage links, casing removed
4 C. water
1 jar (26 oz) meatless spaghetti sauce
1 can (16 oz) kidney beans, rinsed and drained
1 medium yellow summer squash, halved lengthwise and cut into 1-inch pieces
2 medium carrots, cut into 1/4 inch slices
1 medium sweet red or green pepper, diced
1/3 C. chopped onion
1 1/2 C. uncooked spiral pasta
1 C. frozen peas
1 tsp. sugar
1/2 tsp. salt
1/4 tsp. pepper
In a nonstick skillet, cook sausage over medium heat until no longer pink; drain and place in a 5qt slow cooker. Add water, spaghetti sauce, beans, summer squash, carrots, red pepper and onion; mix well. Cover and cook on low for 7-9 hours or until vegetables are tender. Stir in the pasta, peas, sugar, salt and pepper; mix well. Cover and cook on high for 15-20 minutes or until pasta is tender.
Yield: 8 servings
Serving Size: 1 1/3 C.
Calories: 276
Fat: 6g
Fiber: 6g
16 oz. picante sauce
10 oz. frozen mixed vegetables, thawed
10 oz. frozen green beans , thawed,
2 (10 oz). cans fat-free beef broth
2 medium baking potatoes, cut into 1/2″ pieces
1 medium green bell pepper, chopped
1/2 tsp. sugar
Bay Leaf
1/4 C. parsley
Combine all ingredients, except parsley in slow cooker. Cover and cool on LOW 8 hours or on HIGH 4 hours. Remove Bay Leaf, stir in parsley; serve.
Serving Size: 1 1/2 C.
Calories: 98
Fat: trace
Fiber: 3g
8 oz. extra lean ground beef or turkey
1/2 C. chopped onion
1/2 C. chopped green pepper
1/2 C. (one 2.5 oz. jar) sliced mushrooms, drained
1 3/4 C. (one 15-oz. can) Hunt’s Tomato Sauce or Pizza Sauce
1 tsp. Italian Seasoning
1 tsp. Spenda
3 C. cooked noodles, rinsed and drained
1/4 C. shredded Kraft reduced-fat Cheddar cheese
1/4 C. shredded Kraft reduced-fat Mozzarella cheese
In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Sprinkle with Parmesan cheese. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours. Mix well before serving
Yield: 6 servings
Serving Size: 1 C.
Calories: 305
Fat: 9g
Fiber: 4g
1 lb. lean boned pork loin roast
1 (16-oz) jar thick-and-chunky salsa
2 (15-oz) cans no-salt-added black beans, undrained
1 C. chopped yellow bell pepper
3/4 C. chopped onion
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried oregano
1/4 C. fat-free sour cream
Trim fat from pork; cut into 1-inch pieces. Combine pork and next 7 ingredients in a 4-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting for 8 hours or until pork is tender. Ladle chili into bowls; top with sour cream.
Yield: 4 servings
Serving size: 2 C. chili and 1 T. sour cream
Calories: 379
Fat: 9.4g
Fiber: 6.2g
2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 T. tomato paste
2 cloves garlic, minced
1 C. uncooked couscous
1 1/2 C. water
2 C. sliced zucchini
Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an additional 20 min. or until zucchini is tender. To serve, remove bones from turkey. Stir gently to break up turkey.
Yield: 6 servings
Calories: 270
Fat: 5g
Fiber: 3g
12 oz. red kidney beans, cooked and drained
6 oz. ground turkey, cooked
3 C. canned stewed tomatoes, low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed, drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce
In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.
Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 8g
16 oz. Chicken Breast Halves Without Skin, cubed
30 oz. Black Beans, Canned, undrained
30 oz. Mexican-style Stewed Tomatoes, canned
1 C. Salsa
Minced Garlic
Chopped Cilantro
4 oz. Chopped Green Chiles
14 1/2 oz. Tomato Sauce
2 C. Reduced Fat Cheddar Cheese, grated
reduced fat Tortilla Chips
Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 C. cheese.
Yield: 8 servings
Calories: 248
Fat: 4g
Fiber: 9g
2 large white rose or other thin-skinned potatoes
1 T. unsalted butter
1/2 C. 1% milk
4-6 cloves roasted garlic
salt & freshly ground white pepper to taste
paprika to taste
Place the potatoes in a medium saucepan, cover with water and bring to a boil. Cover, reduce the heat, and simmer for about 45 minutes or until tender. Remove the potatoes and peel. Cut the cooked potatoes into large chunks, place in the bowl of an electric mixer and mash the potatoes with the butter, milk, roasted garlic, salt and pepper until smooth and whipped. Preheat the oven to 350F. Generously coat a small baking dish with nonstick cooking spray. Place the mashed potatoes in the prepared pan, sprinkle lightly with the paprika and bake 30 minutes, or until golden on top.
Yield: 4 servings
Calories: 91
Fat: 3g
Fiber: 1g
2 lb. baking potatoes (about 4 potatoes), peeled
1/2 tsp. dried whole thyme
1/2 tsp. freshly-ground black pepper
1 T. extra-virgin olive oil
1/4 C. finely-grated fresh Parmesan cheese
1/2 tsp. salt
Cut each potato into three pieces and then into strips. Pat wedges dry with paper towels and place in a bowl. Add thyme and pepper and toss well. Drizzle oil over wedges, tossing well to coat. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 450F for 30 minutes. Sprinkle cheese and salt evenly over wedges. Bake an additional 10 minutes or until tender and browned.
Yield: 6 servings (5-6 strips)
Calories: 153
Fat: 4g
Fiber: 2g
2 zucchini
2 yellow squash
3 C. cooked cold brown rice
2 garlic cloves, minced
1/2 tsp. ground pepper
1/4 C. water
1 large tomato, seeded & diced
1/2 C. fresh basil, chopped
1/4 C. Italian parsley (flat leaf), chopped
1/4 C. grated Parmesan cheese
Halve the zucchini & squash lengthwise, then cut crosswise into 1/2″ thick pieces. Put the rice in a large bowl & gently separate the grains and break apart any lumps. Coat a large nonstick pan with cooking spray and over med-high heat add the garlic and saut� for 30 seconds. Add the zucchini, squash & pepper and saut� for 3 minutes. Stir in the water, cover & cook until the vegetables are tender when pierced, about 3 minutes. Uncover and add the rice. Cook, stirring constantly, until heated through, 3-4 minutes. Stir in the tomato, basil, parsley & cheese.
Yield: 6 servings
Calories: 149
Fat: 2g
Fiber: 4g
1 C. unbleached flour
1/2 C. oat bran
2 tsp. baking powder
3/4 C. nonfat buttermilk
1/2 C. reduced-fat Cheddar cheese
2 oz. ham (97% lean), finely chopped
Combine the dry ingredients in a medium bowl. Add the buttermilk and stir to mix well. Fold in the cheese and ham. Coat a 9-inch pan with nonstick cooking spray. Drop heaping T. of the batter onto the pan, spacing the biscuits 1 inch apart. Bake at 400F for 20 minutes, or until lightly browned.
Yield: 8 servings
Calories: 98
Fat: .9g
Fiber: 1.4g
4 C. fresh blueberries, divided
1/3 C. Riesling or other slightly sweet white wine
1/3 C. maple syrup
2 T. fresh lime juice
1/2 C. (4 oz.) 1/3-less-fat cream cheese
1/3 C. powdered sugar
1 tsp. grated lime rind
1/2 tsp. vanilla extract
1 C. fat-free sour cream
Grated whole nutmeg (optional)
Place 2 C. blueberries in a large, heavy saucepan; press berries 2 times with a potato masher to slightly crush. Add wine, syrup, and juice; bring to a boil over medium-high heat, stirring occasionally. Cook for 5 minutes, stirring occasionally. Reduce heat to medium; cook 3 minutes or until mixture thickens, stirring frequently. Remove from heat; cool to room temperature. Stir in remaining 2 C. blueberries. Cover and chill at least 2 hours. Place cream cheese in a medium bowl; beat with a mixer at low speed until smooth. Add sugar, rind, and vanilla; beat well. Add sour cream; beat on low speed until just combined. Spoon about 2 1/2 T. berry mixture into each of 6 (6-oz.) parfait glasses; top with about 1 1/2 T. cream cheese mixture. Repeat layers with remaining berry and cream cheese mixtures. Sprinkle each serving with nutmeg, if desired.
Yield: 6 servings
Calories: 218
Fat: 5.4g
Fiber: 2.7g
1 1/2 lb. green or red cabbage, cored and shredded
2 tsp. olive oil
1 onion, thinly sliced
1 carrot, shredded
2 apples (Golden Delicious), cored & shredded
1/4 C. dried cranberries, chopped
1/2 tsp. ground pepper
1/2 tsp. caraway seeds
1/3 C. cider (or malt) vinegar
2 T. sugar
1/2 C. water
2 T. chopped fresh Italian parsley
Heat the olive oil in a large saucepan over medium heat. Add the onion and carrot and saut� until softened, about 5 minutes. Add the cabbage, apples, cranberries, pepper, caraway seeds, vinegar, sugar and water. Stir and toss to combine. Bring to a boil. Reduce heat to medium, cover and cook, stirring occasionally until the cabbage is tender and the liquid has mostly evaporated, about 15 minutes. Stir in the parsley.
Yield: 6 servings
Calories: 112
Fat: 2g
Fiber: 4g
4 tsp. olive oil
1 red bell pepper, seeded & minced
6 scallions, sliced
1-1/2 C. long grain rice (not converted)
12 large black olives, pitted and chopped
1 tsp. salt
1/4 tsp. cayenne pepper, or to taste
1/2 C. fresh basil, chopped (or oregano, parsley or spinach)
In a large nonstick saucepan, heat the oil. saut� the bell pepper and scallions until they just begin to soften, 4-5 minutes. Stir in the rice and olives; cook, stirring constantly, until the vegetables are softened and the rice becomes opaque, 2-3 minutes longer. Stir in the salt, cayenne and 3 C. water; bring to a boil. Reduce the heat and simmer, covered, until the liquid is absorbed, 15-20 minutes. Fluff with a fork; re-cover and let stand 5 minutes, then stir in the basil.
Yield: 8 servings
Calories: 163
Fat: 3g
Fiber: 1g
1 lb. 90% lean ground turkey
6 T. dried bread crumbs
1-1/2 C. purchased coleslaw mix
1/4 C. finely chopped onion
1/4 C. finely chopped green bell pepper
1/4 tsp. minced garlic
2/3 C. ketchup, divided
Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray. In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion, green pepper, garlic and 1/3 C. ketchup. Mix well using hands. Pat mixture into prepared pan. Bake 45 minutes. Spread remaining 1/3 C. ketchup over top and continue baking 15 more minutes. let stand 5 minutes before cutting.
Yield: 6 servings
Calories: 150
Fat: 6g
Fiber: 1g
1 lb. chicken breast fillets
1-1/2 T. brown sugar
3 T. lime juice
2 T. rum
2 T. reduced sodium soy sauce
1 T. Worcestershire sauce
1 T. olive oil
1/8 tsp. pepper
1 T. minced fresh parsley
1 lime cut into wedges
Combine brown sugar and next six ingredients and mix well. Place chicken breasts in a large reseal-able plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve.
Yield: 4 servings
Calories: 195
Fat: 5g
Fiber: 0g
1-3/4 C. whole wheat flour
3/4 C. oat bran
1/3 C. sugar
1 T. baking powder
1 can (11 oz) mandarin orange segments in light syrup, undrained
2 egg whites
1 tsp. vanilla (or almond) extract
1/2 C. + 2 T. fresh or frozen blueberries
Combine dry ingredients and stir to mix well. Crush the orange segments slightly and add oranges with juice, egg whites and vanilla extract to the flour mixture and stir just until the dry ingredients are moistened. Fold in blueberries. Coat muffin tins with paper liners or cooking spray and fill 3/4 full with the batter. Bake at 350F for 15-18 minutes, or just until a wooden toothpick inserted in the center of a muffin comes out clean. Remove the muffin tin from the oven and allow it to sit for 5 minutes before removing muffins. Serve warm or room temperature.
Yield: 12 servings
Calories: 113
Fat: .7g
Fiber: 3.9g
1/4 C. all-purpose flour
1/4 tsp. table salt
1/8 tsp. black pepper
4 medium zucchini, ends trimmed, cut into 12 x 1-inch sticks each
3 medium egg whites, lightly beaten
1 C. seasoned bread crumbs
1/2 C. fat-free mayonnaise
1 T. honey
1 T. Dijon mustard
Preheat oven to 400F. Coat a large baking sheet with cooking spray. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add zucchini sticks and turn to coat. Place egg whites and bread crumbs in separate shallow dishes. Add zucchini to egg whites and turn to coat. Transfer to bread crumbs and turn to coat. Place coated zucchini on prepared baking sheet and coat with cooking spray. Bake 40 minutes, until golden brown. Whisk together mayonnaise, honey and mustard. Serve zucchini sticks with honey-mustard mayo on the side.
Yield: 8 servings
Calories: 111
Fat: 1g
Fiber: 2g
1 T. butter or stick margarine
4 C. diced peeled Granny Smith apple (about 1 1/2 lb.)
1/2 C. packed brown sugar
2 T. fresh lime juice
2 T. water
1/2 tsp. ground ginger
1/8 tsp. salt
2 C. 2% low-fat cottage cheese
1/4 C. (2 oz.) mascarpone cheese
1/3 C. granulated sugar
1 tsp. vanilla extract
Melt the butter in a large nonstick skillet over medium-high heat. Add apple and the next 5 ingredients (apple through salt), and cook 12 minutes or until liquid is almost absorbed. Remove from heat.
Place cottage cheese in a food processor, and process until smooth (about 2 minutes). Add mascarpone, granulated sugar, and vanilla, and process until smooth. Spoon 2 T. cheese mixture into each of 6 parfait glasses, and top each with 2 T. apple mixture. Repeat procedure with 3 T. cheese mixture and 2 T. apple mixture, ending with 3 T. cheese mixture. Cover and chill at least 4 hours.
Yield: 6 servings
Calories: 265
Fat: 5.8g
Fiber: 1.4g
1 C. yellow cornmeal
2 tsp. margarine
1 garlic clove, minced
2 1/3 C. low-salt chicken broth
1/2 C. low-fat buttermilk
1/4 C. grated Parmesan cheese
1 C. frozen whole-kernel corn, thawed
1/3 C. chopped onion
3 egg whites
1 egg
1/4 tsp. salt
1/4 tsp. white pepper
1/4 tsp. ground red pepper
Vegetable cooking spray
1/4 C. nonfat cream cheese, softened
2 T. plain nonfat yogurt
1 tsp. grated lemon rind
Dash of salt
3 oz. cold-smoked salmon, cut into 20 (2 x 1/2-inch) strips
Fresh dill sprigs (optional)
Combine first 3 ingredients in a large saucepan. Gradually add broth, stirring constantly with a wire whisk. Bring to a boil, and reduce heat to medium. Cook 3 minutes or until thickened, stirring constantly. Remove from heat; stir in buttermilk and Parmesan cheese, and set aside. Place the corn and onion in a food processor, and process until corn is coarsely chopped. Combine corn mixture, egg whites, and egg in a large bowl; stir well. Stir in cornmeal mixture, 1/4 tsp. salt, and peppers. Pour polenta mixture into an 11 x 7-inch baking dish coated with cooking spray, spreading evenly. Bake at 400� for 50 minutes or until browned. Let mixture cool. Cut corn mixture into 20 decorative shapes with a 1 1/2-inch cutter. Remove shapes from baking dish, and arrange on a baking sheet coated with cooking spray. Discard remaining polenta mixture. Bake at 400� for 20 minutes. Combine nonfat cream cheese, yogurt, grated lemon rind, and dash of salt in a small bowl; stir well, and set aside. Spoon about 1/4 tsp. cream cheese mixture onto each polenta cake. Top each cake with a salmon strip, and garnish with fresh dill, if desired.
Yield: 20 appetizers
Calories: 25
Fat: 0.7g
Fiber: 0.3g
Cakes:
1/2 C. bottled salsa
2 tsp. ground cumin
2 (19-oz.) cans seasoned black beans (such as La Coste�a), rinsed and drained
1 C. dry breadcrumbs, divided
1/4 C. thinly sliced green onions
1/2 tsp. salt
Cooking spray
Toppings:
1/2 C. reduced-fat sour cream
1/4 C. thinly sliced green onions
1/4 C. diced peeled avocado
1/4 C. diced plum tomato
1 tsp. fresh lime juice
Preheat oven to 375�. To prepare cakes, combine first 3 ingredients in a food processor; process until smooth. Stir in 1/2 C. breadcrumbs, 1/4 C. green onions, and salt. Divide mixture into 24 equal portions, shaping each into a 1/2-inch-thick patty. Place 1/2 C. breadcrumbs in a shallow dish. Dredge patties in breadcrumbs. Place patties on a baking sheet coated with cooking spray. Bake at 375� for 14 minutes, turning after 7 minutes. To prepare toppings, combine sour cream and 1/4 C. green onions in a small bowl. Combine avocado, tomato, and juice in a small bowl. Top each patty with 1 tsp. green onion cream and 1 tsp. avocado salsa.
Yield: 12 servings
Calories: 99
Fat: 2.8g
Fiber: 0.7g
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1/2 C. Roasted Onion Tapenade (or use your favorite purchased onion-olive tapenade)
2 T. minced Parsley, plus more for garnish
1 T. minced Oregano
1 (3 1/2 – 4 lb.) Chicken, split down the back, backbone removed
1-2 T. Olive Oil
Salt and Pepper
Minced Chives for garnish
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In small bowl blend together tapenade, parsley and oregano. Press chicken flat; flip underside over, rub with olive oil and season with salt and pepper. Place chicken, skin side up, on a rack in a roasting pan. Carefully loosen skin with fingers and generously spread tapenade under the skin, all the way down the thighs. Rub surface with olive oil; sprinkle with salt and pepper. Let stand at room temperature for 30 minutes. Meanwhile, preheat oven to 500 degrees. Roast chicken for 15 minutes. Reduce oven temperature to 375 degrees and roast until tender, about 25 minutes. To test, gently insert knife into thigh; when juices run golden yellow, chicken is done. Cut chicken into quarters, sprinkle with minced chives and serve.
1 ½ cups edamame, cooked and cooled
½ cup slow roasted cherry tomatoes
1 blob of fresh mozzarella (about 4oz), torn
½ cup fennel, finely chopped
A handful of small basil leaves
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1 tsp good extra virgin olive oil
1 tbsp red wine vinegar
Zest and juice of 1 lemon
A small pinch of good salt
A large pinch of red pepper flakes
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Combine the salad ingredients, whisk the dressing ingredients, and toss together.
36 wonton wrappers
Cooking spray
1 1/2 C. (6 oz.) shredded reduced-fat sharp cheddar cheese
1 C. chopped cooked shrimp
1 C. chopped bottled roasted red bell peppers
1 C. bottled chipotle salsa
1/2 C. chopped green onions
Preheat oven to 350�. Fit 1 wonton wrapper into each of 36 mini muffin C. coated with cooking spray, pressing the wrappers into sides of C.. Bake at 350� for 7 minutes or until lightly browned. Keep wontons in muffin cups. Combine cheese and remaining ingredients, and spoon about 1 T. cheese mixture into each wonton C.. Bake at 350� for 6 minutes or until cheese melts. Remove from muffin C.. Serve immediately.
Yield: 3 dozen
Serving size: 2 filled wonton cups
Calories: 98
Fat: 2.6g
Fiber: 1.4g
1 C. all-purpose flour
2/3 C. yellow cornmeal
2 T. sugar
2 tsp. baking powder
1/4 tsp. salt
2/3 C. fat-free buttermilk
3 T. vegetable oil
2 large egg whites, lightly beaten
Cooking spray
1/4 C. (1 oz.) grated fresh Parmesan cheese
Preheat oven to 425�. Lightly spoon flour and cornmeal into dry measuring C.; level with a knife. Combine flour, cornmeal, sugar, baking powder, and salt in a medium bowl, stirring with a whisk. Make a well in center of mixture. Combine buttermilk, oil, and egg whites; add to flour mixture, stirring just until moist. Spoon batter into 10 muffin C. coated with cooking spray. Sprinkle evenly with cheese. Bake at 425� for 10 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack. Serve warm.
Yield: 10 servings
Calories: 151
Fat: 4.9g
Fiber: 0.6g
4 C. sliced fresh rhubarb (about 1 1/2 lb.)
1 1/3 C. sugar, divided
Cooking spray
1/3 C. butter or stick margarine, softened
1 large egg
2 tsp. grated orange rind
1 tsp. vanilla extract
1 1/4 C. all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1/8 tsp. salt
3/4 C. low-fat buttermilk
Preheat oven to 350�. Combine rhubarb and 2/3 C. sugar in a bowl. Spoon rhubarb mixture into an 8-inch square baking dish coated with cooking spray. Beat 2/3 C. sugar and butter at medium speed of a mixer until well-blended (about 5 minutes). Add egg, beating well. Beat in orange rind and vanilla. Lightly spoon flour into dry measuring C.; level with a knife. Combine flour, baking powder, baking soda, and salt; stir well with a whisk. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Spoon batter over rhubarb mixture. Bake at 350� for 55 minutes or until a wooden pick inserted in center comes out clean.
Yield: 9 servings
Calories: 270
Fat: 8.1g
Fiber: 0.8g
Chutney:
1/2 C. sugar
1/4 C. balsamic vinegar
1/4 tsp. ground coriander
1 (3-inch) cinnamon stick
2 C. coarsely chopped rhubarb (about 1/2 lb.)
1/3 C. dried cranberries
1/4 C. chopped green onions
1/4 tsp. salt
1/4 tsp. ground red pepper
Pork:
1/3 C. red currant jelly
1 T. whole-grain Dijon mustard
1/2 tsp. salt
1/2 tsp. black pepper
1/4 tsp. ground cumin
4 (6-oz.) bone-in center-cut pork chops (about 1/4 inch thick)
Cooking spray
Thinly sliced green onions (optional)
To prepare chutney, combine first 4 ingredients in a small saucepan. Bring to a boil over medium-high heat. Add rhubarb and the next 4 ingredients (rhubarb through ground red pepper); reduce heat, and simmer 5 minutes or until rhubarb is tender. Spoon into a bowl; cover and chill at least 2 hours. Discard cinnamon stick. Prepare grill. To prepare pork, combine jelly and mustard in a small bowl; set aside. Combine 1/2 tsp. salt, black pepper, and cumin; rub evenly over pork. Place pork on a grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness, basting occasionally with jelly mixture. Serve pork with chutney; sprinkle with green onions, if desired.
Yield: 4 servings
Serving size: 1 pork chop and 1/2 C. chutney
Calories: 400
Fat: 7g
Fiber: 2.6g
Cooking spray
2/3 C. water
1 C. dried cranberries
1/3 C. orange juice
1 T. margarine
1 1/2 C. sugar
1 C. unsweetened cocoa
1/2 C. all-purpose flour
1/4 C. boiling water
1 T. Grand Marnier (orange-flavored liqueur)
1 tsp. vanilla extract
5 oz. unsweetened chocolate, melted
2 large egg yolks
1 tsp. cream of tartar
10 large egg whites
1/4 C. sugar
Chocolate Glaze
Preheat oven to 350�. Coat bottoms of 2 (9-inch) round cake pans with cooking spray; line bottoms with wax paper. Coat wax paper with cooking spray; set aside. Combine 2/3 C. water, cranberries, orange juice, and margarine in a small saucepan. Bring to a boil; cook 5 minutes. Combine 1 1/2 C. sugar, cocoa, and flour in a large bowl. Add cranberry mixture and boiling water; stir until well- blended. Add liqueur, vanilla, chocolate, and egg yolks; stir until well-blended. Set batter aside. Beat cream of tartar and egg whites at high speed of a mixer until foamy. Gradually add 1/4 C. sugar, 1 T. at a time, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into batter; gently fold in remaining egg white mixture. Pour batter into prepared pans. Bake at 350� for 35 minutes or until cake springs back when touched lightly in center. Let cool in pans 10 minutes on a wire rack; remove from pans. Peel off wax paper; let cool completely. Place 1 cake layer on a plate; spread with half of Chocolate Glaze, and top with other cake layer. Spread remaining glaze over top of cake.
Yield: 16 servings
Calories: 249
Fat: 7.1g
Fiber: 0.8g
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 saut� 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
3 C. water
1 C. uncooked rye berries or wheat berries
1 C. hot water
3 T. dried currants (raisins)
1 1/2 C. finely chopped celery
1/4 C. chopped fresh parsley
3/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper
1/4 C. finely chopped shallots
1 T. grated orange rind
1 T. fresh orange juice
2 tsp. Champagne vinegar or white wine vinegar
2 T. olive oil
Combine 3 C. water and rye berries in a saucepan; bring to a boil. Cover, reduce heat, and simmer 1 hour. Drain. Combine 1 C. hot water and currants in a small bowl; let stand 30 minutes. Drain well. Combine rye berries, currants, celery, parsley, 1/2 tsp. salt, and pepper. Combine 1/4 tsp. salt, shallots, rind, juice, and vinegar in a small bowl, stirring well. Let stand 5 minutes. Stir in oil with a whisk. Pour shallot mixture over rye mixture; toss well to coat.
Yield: 6 servings
Calories: 174
Fat: 5.3g
Fiber: 5.2g
Waffles:
2 T. flaxseed
1 C. all-purpose flour
1/2 C. whole-wheat flour
1/4 C. toasted wheat germ
2 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. salt
1 1/2 C. fat-free milk
3/4 C. egg substitute
1 1/2 T. canola oil
1 tsp. vanilla extract
Cooking spray
Syrup:
1 1/2 C. frozen blueberries
1 1/2 C. frozen unsweetened raspberries
1/2 C. maple syrup
1/4 tsp. ground cinnamon
To prepare waffles, place flaxseed in a clean coffee grinder or blender; process until ground to measure 1/4 C. flaxseed meal. Set the flaxseed meal aside. Lightly spoon flours into dry measuring C.; level with a knife. Combine the flaxseed meal, flours, wheat germ, sugar, baking powder, and salt in a large bowl; make a well in center of mixture. Combine milk, egg substitute, oil, and vanilla; add to flour mixture, stirring just until moist. Coat a waffle iron with cooking spray; preheat. Spoon about 1/4 C. of batter per 4-inch waffle onto the hot waffle iron, spreading batter to edges. Cook 5 to 6 minutes or until steaming stops; repeat procedure with remaining batter. To prepare syrup, combine berries, maple syrup, and ground cinnamon in a saucepan. Cook over medium heat until thoroughly heated. Serve warm over waffles. Freeze leftover waffles individually on a cookie sheet and then transfer to a zip-top freezer bag for storage. To reheat, place frozen waffles in toaster.
Yield: 6 servings
Serving size: 2 waffles and 1/3 C. syrup
Calories: 332
Fat: 6.6g
Fiber: 6.5g
1 C. uncooked wheat berries
2 C. hot water
4 C. water
1 tsp. fine sea salt
1 T. olive oil
1 C. chopped onion
4 C. sliced cremini mushrooms
1/2 C. sliced celery
1/2 C. sliced carrot
1 T. chopped fresh rosemary
2 C. chopped Savoy cabbage
1/2 tsp. freshly ground black pepper
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
1 (15-oz.) can no-salt-added black soy beans, drained (regular black beans will work)
2 T. chopped fresh parsley
Combine wheat berries and 2 C. hot water in a bowl; let stand 1 hour.
Drain mixture through a sieve over a bowl, reserving 1 1/2 C. of the soaking liquid. Combine wheat berries, 4 C. water, and salt in a Dutch oven; bring to a boil. Reduce heat; simmer 30 minutes. Remove from pan. Add oil to pan; heat over medium-high heat. Add onion; saut� 5 minutes. Add mushrooms, celery, carrot, and rosemary; saut� 5 minutes. Add the reserved soaking liquid and wheat berry mixture to pan; bring to a boil. Stir in cabbage and pepper. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Add tomatoes; simmer mixture for 10 minutes or until the wheat berries are tender, stirring occasionally. Add soy beans; bring to a boil. Cook mixture for 10 minutes or until thick. Stir in chopped parsley.
Yield: 4 servings
Serving size: 1 1/2 C.
Calories: 333
Fat: 5.9g
Fiber: 14.5g
2 tsp. olive oil
1 C. diced onion
1 C. sliced fresh or frozen okra
1 C. chopped green bell pepper
1/2 C. diced celery
1 tsp. fil� powder
1/2 tsp. dried thyme
1/2 tsp. crushed red pepper
2 garlic cloves, minced
1 1/2 C. Garden Brown Sauce
1 C. tomato juice
1/2 C. frozen whole-kernel corn, thawed
1 (15-oz.) can no-salt-added black beans, drained
1 (14.5-oz.) can whole tomatoes, undrained and chopped
1/2 C. chopped green onions
3 C. hot cooked long-grain rice
Heat olive oil in a large saucepan over medium-high heat. Add diced onion and next 7 ingredients (diced onion through garlic), and saut� 3 minutes. Stir in the Garden Brown Sauce and the next 4 ingredients (sauce through chopped tomatoes), and bring to a boil. Reduce heat, and simmer 20 minutes. Stir in chopped green onions. Serve over rice.
Yield: 6 servings
Serving size: 1 C. gumbo and 1/2 C. rice
Calories: 266
Fat: 3.7g
Fiber: 5.1g
1/4 C. low-fat mayonnaise
2 T. minced celery
2 tsp. minced fresh cilantro
1/4 tsp. salt
1/8 tsp. black pepper
1 tsp. olive oil
Cooking spray
1 1/2 lb. sea scallops
1/4 C. Italian-seasoned breadcrumbs
4 lime wedges
Combine first 5 ingredients. Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Dredge the scallops in breadcrumbs. Add scallops to pan, and cook 4 minutes. Turn scallops, and cook 3 minutes or until done. Serve with mayonnaise mixture and lime wedges. Scallops cook quickly. When done, they should feel soft and resilient to the touch. They should also flake easily when tested with a fork and appear moist inside.
Yield: 4 servings
Serving size: 5 oz. scallops, 1 T. mayonnaise mixture, and 1 lime wedge
Calories: 216
Fat: 3.8g
Fiber: 0.8g