Stir- Fried Curly Kale

Stir- Fried Curly Kale

1 T. extra virgin olive oil 

2 tsp. minced garlic 

1 pound kale leaves, chopped or torn into small pieces 

1/4 tsp. salt 

Ground black pepper 

 

Place the oil and garlic in a large skillet or large pot set over low heat. Cook for about 3 minutes, or until the garlic is softened. Do not brown. Increase the heat to high. Add half the kale to the pan; toss with tongs. Cover for about 1 minute, or until the leaves start to wilt. Add the remaining kale. Toss and cover for 1 minute. Uncover and cook, tossing, for about 2 minutes, or until the leaves are wilted, brightly colored, and glossy. Add the salt. Season with pepper to taste. Toss to combine. Collards, chard, mustard pr turnip greens may replace the kale.

 

Yield: 4 servings

Calories: 90

Fat: 5g

Fiber: 2g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Vegetable Fried Rice

Vegetable Fried Rice

1 egg 

2 T. chicken broth or water 

1 1/2 tsp. soy sauce 

1 tsp. toasted sesame oil 

2 tsp. canola oil 

1/3 C. finely chopped onion 

1/3 C. shredded carrots 

1/3 C. frozen baby peas 

1 1/2 C. cold cooked brown rice 

 

In a small bowl, combine the egg, broth or water, soy sauce, and sesame oil. Beat with a fork until smooth. Set aside. Set a nonstick skillet over high heat for 1 minute. Add the canola oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the onion, carrots, and peas. Toss. Reduce the heat to medium-high. Cook, tossing occasionally, for 1 minute, or until sizzling. Add the rice. Toss and cook for 1 minute, or until sizzling. Reduce the heat to medium. Scrape the rice mixture to the sides of the pan. Pour the egg mixture into the well. Cook, stirring the egg mixture into the rice mixture, for 1 to 2 minutes, or until the eggs are cooked.

 

Yield: 4 servings

Calories: 152

Fat: 6g

Fiber: 2g

Hot and Spicy Asian Eggplant

Hot and Spicy Asian Eggplant

3/4 pound small italian or asian eggplant, cut into 1″ cubes 

3/4 C. shredded carrots 

1/2 C. canned tomato puree 

2 tsp. minced garlic 

1/8 tsp. salt 

pinch of red-pepper flakes 

2 tsp. toasted sesame oil 

2 T. chopped cilantro (optional) 

 

Preheat the oven to 375°F. In a 13″ x 9″ nonstick baking pan, combine the eggplant, carrots, tomato puree, garlic, salt, and pepper flakes. Toss to mix well. Cover the pan tightly with aluminum foil. Bake for about 45 minutes, stirring occasionally, or until the eggplant is very tender. Drizzle with the sesame oil. Toss. Serve, sprinkled with cilantro, if using. Be sure to choose the small Asian or Italian eggplants for this dish. They’re milder than large pear-shaped eggplants, so there’s no need to peel them.

 

Yield: 4 servings

Calories: 68

Fat: 3g

Fiber: 4g

Green Beans and Mustard Seeds

Green Beans and Mustard Seeds

1 pound green beans, broken into 2″ lengths 

2 tsp. canola oil 

1 tsp. yellow mustard seeds 

1/2 tsp. minced garlic 

1/8 tsp. salt 

 

Pour enough water into a large skillet to come 1/2″ up the sides. Cover and bring to a boil over high heat. Add the beans. Cover and cook, tossing occasionally, for about 6 minutes or until bright green and crisp-tender. Reserve 1/4 C. of the cooking water. Drain the beans and return to the pan. Set the pan over medium-high heat. Add the oil, seeds, garlic, and salt. Toss to evenly coat the beans with the seasonings. Cook over medium heat, tossing frequently, for about 3 minutes, or until the beans start to brown. Add a few drops of the reserved cooking water and reduce the heat slightly if the pan bottom starts to brown too quickly.

 

Yield: 4 servings

Calories: 54

Fat: 3g

Fiber: 4g

Parmesan Roasted Asparagus

Parmesan Roasted Asparagus

1 pound asparagus, trimmed, cut into thirds 

1 T. (1/2 ounce) grated parmesan cheese 

2 tsp. olive oil, preferably extra virgin 

Pinch of salt 

Ground black pepper 

4 lemon wedges or white wine vinegar 

 

Preheat the oven to 425°F. In a baking pan large enough to hold the asparagus in a single layer, combine the asparagus, cheese, oil, and salt. Toss to coat the asparagus evenly. Bake for 8 to 10 minutes, or until the asparagus is tender (time will vary depending upon the thickness of the asparagus). Season to taste with pepper. Serve with lemon wedges or a splash of vinegar.

 

Yield: 4 servings

Calories: 51

Fat: 3g

Fiber: 3g

Cajun Blackened Zucchini

Cajun Blackened Zucchini

1 pound zucchini 

olive oil in a spray bottle, preferably extra virgin 

2 tsp. salt-free cajun seasoning 

1/8 tsp. salt 

1/2 C. sliced scallions 

 

Preheat the oven to 400°F. Coat a large baking sheet with sides with vegetable oil spray. Cut the zucchini in half through the middle. Cut each half into 1/4″-thick lengthwise slices. Spread the zucchini on the sheet. Coat lightly with olive oil, then sprinkle with half of the seasoning and salt. Flip the slices and repeat. Spread out in a single layer. Bake for 10 minutes, or until starting to sizzle. Flip the zucchini. Scatter the scallions over the pan, pressing with a spatula to coat them with some of the oil and seasoning. Bake for 10 minutes, or until the scallions are wilting.

 

Yield: 4 servings

Calories:25

Fat: 1g

Fiber: 1g

Crisp Romaine Salad with Chicken and Mango

Crisp Romaine Salad with Chicken and Mango

2 T. olive oil 

3 boneless, skinless chicken breast halves, trimmed 

1/2 tsp. salt 

1/4 tsp. freshly ground black pepper 

2 shallots, finely chopped 

2 T. balsamic vinegar 

4 C. shredded romaine lettuce 

1 sm bunch watercress, lg stems discarded 

1/2 C. finely shredded red cabbage 

1 firm ripe mango, peeled, pitted, and cut into 1/2″ pieces 

 

Heat 1 T. of the oil in large nonstick skillet over medium heat. Season chicken with 1/4 tsp. of the salt and 1/8 tsp. of the pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board. Add shallots and 1 T. of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 T. oil, 1 T. vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper into shallot mixture. Place romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve.

 

Yield: 4 servings

Calories: 222

Fat: 8g

Fiber: 2g

Braised German Red Cabbage

Braised German Red Cabbage

2 tsp. vegetable oil 

1/2 C. chopped onion 

4 C. shredded red cabbage (8 ounces) 

1 can (15 ounces) sliced beets, rinsed, drained, cut into sticks 

2 T. red wine vinegar 

1 T. brown sugar 

2 bay leaves 

1/8 tsp. salt 

pinch of ground cloves or allspice 

ground black pepper 

8 tsp. sour cream (optional) 

 

Place the oil and onion in a large pot set over medium-low heat. Cook for about 3 minutes, or until the onion sizzles. Do not brown. Add the cabbage, beets, vinegar, sugar, bay leaves, salt, and cloves or allspice. Cook, stirring, for 2 minutes, or until sizzling. Reduce the heat to medium-low. Cover and cook, stirring occasionally, for 30 minutes, or until the cabbage is very tender. Remove and discard the bay leaves. Season to taste with pepper. Serve with a tsp. dollop of sour cream, if using.

 

Yield: 8 servings

Calories: 34

Fat: 1g

Fiber: 2g

Cauliflower, Green Bean, and Tomato Gratin

Cauliflower, Green Bean, and Tomato Gratin

1 bag (16 oz) frozen cauliflower florets 

2 C. (1/2 of 14 oz bag) frozen cut italian green beans, cut green beans, or sugar snap peas 

2 C. cherry tomatoes, rinsed and stemmed 

1/2 C. dried whole grain bread crumbs 

1/3 C. grated pecorino romano cheese 

1 T. extra virgin olive oil 

1 clove garlic, grated or crushed 

 

Preheat oven to 400ºF. Coat 13″ x 5 x 9″ baking dish with olive oil spray. In large saucepan, bring 1 C. water to a boil. Add cauliflower and beans, cover, and cook 3 minutes, then drain. Distribute cauliflower, beans, and tomatoes evenly in prepared dish. In small bowl, combine bread crumbs, cheese, oil, and garlic. Stir with fork until blended. Sprinkle mixture evenly over vegetables. Bake until crumbs are golden brown, about 20 minutes

 

Yield: 8 servings

Calories: 90

Fat: 4g

Fiber: 4g

Portobello Mushroom Barley

Portobello Mushroom Barley

2 tsp. olive oil, preferably extra virgin 

1 C. sliced baby portobello mushrooms, chopped 

1/4 C. sliced scallions 

1 bay leaf 

1/2 tsp. minced fresh or crumbled dry rosemary 

1/4 tsp. salt 

1/8 tsp. ground black pepper 

1/2 C. instant barley 

3/4 C. chicken broth 

2 tsp. balsamic vinegar 

 

Coat a wide shallow saucepan or skillet with vegetable spray. Set over medium-high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 1 minute. Add the mushrooms, scallions (reserve a few greens for garnish), bay leaf, rosemary, salt, and pepper. Stir. Cover and cook, stirring frequently, for 2 minutes, or until the mushrooms give off liquid. Add the barley. Cook, stirring, for 2 minutes, or until the barley is coated with the seasonings. Add the broth and bring to a boil. Cover and cook over medium-low heat for about 10 minutes, or until the barley is tender. Remove and let stand, covered, for a few minutes, or until all of the liquid is absorbed and the flavor develops. Remove and discard the bay leaf. Stir in the vinegar. Serve, garnished with the reserved scallion greens.

 

Yield: 4 servings

Calories: 115

Fat: 3g

Fiber: 4g

Gingered Sweet Potatoes

Gingered Sweet Potatoes

1 1/4 pounds sweet potatoes, peeled, cut into small cubes 

2 tsp. trans-fat free spread 

1/2 tsp. grated fresh ginger 

1/8 tsp. salt 

Minced chives or scallion greens (optional) 

 

Place the potatoes in a microwaveable dish in a single layer (8″ x 8″ works well). Cover with plastic wrap, making a vent in one corner. Cook on high power, rotating occasionally, for about 8 minutes, or until very soft. Let stand for about 3 minutes. Carefully remove the plastic by pulling it toward you so the steam rises away from you. With a potato masher, smash the potatoes. Add the spread, ginger, and salt. Stir with the masher to mix. Serve right away sprinkled with minced chives or scallion greens, if using.

 

Yield: 4 servings

Calories: 136

Fat: 2g

Fiber: 4g

Southwestern Chicken Salad with Crispy Tortilla Chips

Southwestern Chicken Salad with Crispy Tortilla Chips

1 whole wheat tortilla (9″–10″ diameter, 180 calories) 

Zest of 1 lime 

1/2 tsp. minced garlic 

1/2 tsp. cumin 

1/8 tsp. red pepper flakes 

1 1/2 C. cooked chicken, pulled from 1/2 rotisserie chicken, skin discarded 

1 T. fresh lime juice 

1 T. olive oil 

1 T. (or more, to taste) chopped cilantro 

8 C. mixed greens 

1 red bell pepper, sliced 

1/4 avocado, sliced 

 

Preheat oven to 400ºF. Cut tortilla into quarters and each quarter into 2 wedges. Place on baking sheet and bake until crisp, about 5 minutes. Remove from oven and set aside. Place lime zest, garlic, cumin, and red pepper flakes in medium bowl and stir. Add chicken and toss well to coat. In large salad bowl, combine lime juice, oil, and cilantro. Add greens, red bell pepper, and avocado and toss well. Top salad mix with chicken. Place toasted tortilla wedges around edge of salad bowl.

 

Yield: 2 servings

Calories: 383

Fat: 16g

Fiber: 9g

Lighter Cheese Flautas

Lighter Cheese Flautas

5 ounces shredded fat-free cheddar cheese

1/4 cup grated Parmesan cheese

12 small corn tortillas

1/3 cup light olive oil

1/4 cup plus 2 Tbs. fat-free sour cream

1 cup salsa

 

Combine cheddar cheese and 2/3 of the Parmesan cheese in a bowl. Divide evenly amongst all tortillas. Roll tortillas. Heat oil in a heavy skillet over medium-high heat. Brown stuffed tortillas in oil 2 minutes per side, or until brown. Drain on paper towels. Top with a dollop of sour cream. Serve with remaining parmesan and salsa.

 

Yield: 6 servings

Calories: 347

Fat: 10.2g

Fiber: 4.7g

Honey Roasted Parsnip Bisque

Honey Roasted Parsnip Bisque

2 pounds parsnips, peeled and quartered lengthwise

1/4 C. vegetable oil

3 tsp. salt, divided

6 T. honey, divided

6 C. water

1 bunch parsley

1 carrot, cut in 1/2

1 small onion

2 bay leaves

1/2 tsp. black peppercorns

2 tsp. white pepper

3 C. heavy cream

 

 

Preheat the oven to 375 degrees F. Toss the parsnips with the oil and 1 tsp. of salt and drizzle with 3 T. honey. Place on a baking sheet and put into the top half of the oven. Roast 30 minutes, or until the parsnips are a deep golden brown; they tend to burn easily so make sure to toss often while roasting. Meanwhile, put the water into a large pot and place over high heat. Lay a double layer of cheesecloth on a flat surface and place the carrot, onion, parsley, bay leaves and peppercorns in the center. Tie the cheesecloth up and around the vegetable and herb mix and drop it into the water. Bring to a boil, lower the heat and simmer for 30 minutes. Remove the parsnips from the oven and place them immediately into the stock. Add the remaining honey and salt and white pepper; simmer for about 20 minutes. Puree with an immersion blender, or in batches in a blender. Add the cream and cook for another 10 minutes or until thick.

Beef Flautas

Beef Flautas

1/2 pound boneless beef chuck roast, cubed

2 T. finely chopped onion

2 T. canned chopped green chilies

1 garlic clove, minced

1/4 tsp. ground cumin

1/4 tsp. salt

Dash pepper

1-1/2 to 2 C. water

2 flour tortillas (8 inches), warmed

Oil for deep-fat frying

 

In a small saucepan, combine the first seven ingredients; add enough water just to cover. Bring to a boil. Reduce heat; cover and simmer for 55 minutes or until meat is tender.  Remove meat from saucepan. Strain liquid, reserving onion mixture. When meat is cool enough to handle, shred with two forks. Combine onion mixture and meat; divide between tortillas. Roll up and secure with toothpicks. In an electric skillet or deep-fat fryer, heat oil to 375°. Cook flautas until golden brown, turning to cook all sides. Drain on paper towels. Yield: 2 servings.

Sczechuan Noodles

Sczechuan Noodles

6 garlic cloves, chopped

1/4 C. fresh ginger, peeled and chopped

1/2 C. vegetable oil

1/2 C. tahini (sesame paste)

1/2 C. smooth peanut butter

1/2 C. good soy sauce

1/4 C. dry sherry

1/4 C. sherry vinegar

1/4 C. honey

1/2 tsp. hot chili oil

2 T. dark sesame oil

1/2 tsp. freshly ground black pepper

1/8 tsp. ground cayenne pepper

1 pound spaghetti

1 red bell pepper, julienned

1 yellow bell pepper, julienned

4 scallions, sliced diagonally (white and green parts)

 

Place the garlic and ginger in a food processor fitted with a steel blade. Add the vegetable oil, tahini, peanut butter, soy sauce, sherry, sherry vinegar, honey, chili oil, sesame oil, and ground peppers. Puree the sauce. Add a splash of oil to a large pot of boiling salted water and cook the spaghetti al dente. Drain the pasta in a colander, place it in a large bowl, and while still warm, toss with 3/4 of the sauce. Add the red and yellow bell peppers and scallions; toss well. Serve warm or at room temperature. The remaining sauce may be added, as needed, to moisten the pasta.

Madras Orange Chicken with Ginger Fried Rice

Madras Orange Chicken with Ginger Fried Rice

4 boneless, skinless chicken breasts, rinsed and blotted dry (4 ounces each) 

1 tsp. sesame oil 

1 T. madras curry powder 

1/2 C. orange juice 

1/2 tsp. red pepper flakes 

1 C. chopped pineapple 

1/2 C. orange segments, seeded and chopped 

1/2 C. chopped red bell pepper 

1/2 C. finely chopped onion 

1/2 C. light coconut milk 

 

1/2 T. sesame oil 

2 cloves garlic, finely chopped 

3/4 T. finely chopped crystallized ginger 

5 scallions, finely sliced 

2 T. chopped red bell pepper 

1 1/2 C. uncooked rice 

2 T. tamari 

2 T. brown sugar 

2 C. rice vinegar 

3 C. hot water 

 

To make the chicken: Place the chicken in a bowl. Combine the oil, curry powder, orange juice, and red pepper flakes. Pour over the chicken. Marinate in the refrigerator for 20 minutes. Coat a large nonstick skillet with cooking spray. Remove the chicken from the marinade, reserving the marinade. Cook the chicken over medium-high heat for 10 minutes. Remove the chicken from the skillet and cover it with aluminum foil. Add the pineapple, orange segments, bell pepper, and onion to the skillet. Cook for about 5 minutes, or until the pepper is cooked. Add the coconut milk and the reserved marinade. Bring to a boil. Reduce the heat and let it simmer for 5 minutes. Return the chicken to the skillet. To make the rice: Heat the oil in a large skillet over medium-high heat. Add the garlic, ginger, and scallions. Cook for 2 to 3 minutes, or until the vegetables are aromatic. Add the pepper. Cook for another minute. Add the rice, tamari, sugar, vinegar, and water. Cook for another 18 to 20 minutes, or until the rice is tender. Serve with the chicken.

Stir- Fried Rice with Asian Vegetables and Beef

Stir- Fried Rice with Asian Vegetables and Beef

1 pouch (10 ounces) frozen brown rice 

1 sirloin or top round steak (8 ounces, 3/4″ thick), thinly sliced 

2 T. reduced-sodium soy sauce, divided 

2 tsp. canola oil 

1 bag (14 ounces) frozen asian vegetable mix or stir-fry vegetable 

1 T. finely chopped fresh ginger 

2 tsp. finely minced garlic 

1/2 C. diagonally sliced scallions 

1/2 C. coarsely chopped dry-roasted unsalted peanuts 

 

Cook the rice according to the package directions. Set aside. Meanwhile, in a bowl, combine the steak with 1 T. of the soy sauce. Toss to mix. Heat a wok or large skillet over high heat. Add the oil. Place the steak in a single layer and cook without stirring, for 1 minute, to brown. Cook 1 more minute, stirring once or twice, until all the pink in the meat is gone. With a slotted spoon or tongs, transfer the meat to a clean dish and set aside. Add the frozen vegetables to the pan. Cook over medium heat, stirring constantly, for about 5 minutes or until the vegetables are tender. Add the ginger and garlic to the pan and stir-fry for 30 seconds. Add the steak, scallions, peanuts, rice, and the remaining 1 T. soy sauce. Cook, stirring, for about 2 minutes, or until heated through.

 

Apple- Currant Chutney

Apple- Currant Chutney

2 C. chopped tart apples 

2 C. fresh red currants 

2 C. chopped green tomatoes 

1 C. chopped onions 

1/2 C. honey 

1/2 C. cider vinegar 

1/2 C. water 

2 tsp. minced garlic 

2 tsp. brown or yellow mustard seeds 

1 serrano pepper, chopped (wear plastic gloves when handling) 

1 tsp. grated fresh ginger 

1 lime  

 

In a large saucepan, combine the apples, currants, tomatoes, onions, honey, vinegar, water, garlic, mustard seeds, pepper, and ginger. Bring to a boil over medium-high heat. Slice the lime into 4 lengthwise wedges. Cut each wedge into thin crosswise slices. Add to the saucepan. Reduce the heat to medium low. Simmer the mixture until the apples are tender and the mixture thickens slightly, about 15 to 20 minutes. Cool, then refrigerate in a covered container for several days to allow the flavors to develop.

Chinese Orange Broccoli

Chinese Orange Broccoli

1 pound broccoli florets and stems, cut into walnut-size pieces 

2 tsp. minced garlic 

1/4 tsp. salt 

Juice of 1 navel orange 

1/2 tsp. grated orange peel 

 

Set a wok or heavy skillet over medium-high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 1 minute. Add the broccoli, garlic, salt, and about 1 T. orange juice. Toss to mix. Cover and cook for about 2 minutes, tossing occasionally, or until the broccoli turns bright green. Add the peel and the remaining juice. Reduce the heat to medium. Cook, tossing frequently, for about 2 minutes, or until the broccoli starts to brown.

 

Yield: 4 servings

Calories: 80

Fat: 4g

Fiber: 4g

Bulgur with Pine Nuts

Bulgur with Pine Nuts

1/2 C. coarse bulgur (not the fine bulgur used for tabbouleh) 

1 C. reduced sodium chicken broth 

4 T. chopped green and red bell peppers 

2 T. pine nuts 

2 T. chopped parsley 

Green leaf lettuce (optional) 

 

Add bulgur to broth in medium pot and bring to a boil over high heat. Reduce heat to low, cover, and cook until bulgur is tender, 20 to 25 minutes. Meanwhile, in nonstick skillet coated with cooking spray, saute peppers over medium heat until soft, about 6 minutes. Toast nuts in small skillet over medium heat until golden brown, about 3 minutes. Stir frequently to prevent burning. When bulgur is cooked, let stand 5 minutes, transfer to plate, and toss with peppers, nuts, and parsley. Serve over lettuce, if desired.

 

Yield: 2 servings

Calories: 195

Fat: 6g

Fiber: 7g

Honey- Glazed Brussels Sprouts with Red Onion

Honey- Glazed Brussels Sprouts with Red Onion

12 ounces Brussels sprouts, halved 

1/2 small red onion, halved and sliced 

1/2 C. water, divided 

1 T. honey 

2 tsp. canola oil 

1/8 tsp. salt 

Ground black pepper 

 

In a skillet, combine the sprouts, onion, 1/4 C. water, honey, oil, and salt. Stir to mix. Cover and set over medium-high heat. Cook, stirring occasionally, for about 8 minutes, or until the sprouts are crisp-tender and glazed. Add scant amounts of the remaining water, if needed, if the bottom of the skillet is browning too fast. Season to taste with pepper.

 

Yield: 4 servings

Calories: 77

Fat: 3g

Fiber: 4g

Parsnip Crisps

Parsnip Crisps

2 quarts pure peanut oil

1 pound parsnips

Kosher salt

Freshly ground black pepper

 

Heat peanut oil in a 5-quart Dutch oven over high heat to 370 to 375 degrees F. Meanwhile, scrub the parsnips to remove any excess dirt. Lay the parsnip flat on a cutting board, and using a vegetable peeler, peel off 4 to 5 flat, wide noodle-shaped strips. Rotate the parsnip 90 degrees and repeat. Continue to rotate until you can no longer peel strips. Repeat with the remaining parsnips. Gently add a small handful of parsnips to the oil, stirring gently, until lightly browned and crisp, approximately 1 to 1 1/2 minutes. Remove the crisps from the oil using a spider or slotted spoon; hold over the pot and allow to drain for 30 seconds. Transfer to a cooling rack set over a half sheet pan and sprinkle with salt and pepper, if desired. After the first batch, the oil temperature may drop. Adjust the heat in order to maintain a minimum temperature of 325 to 350 degrees F. Repeat until all parsnips are cooked. Serve warm or at room temperature. Once completely cooled, store in an airtight container for up to 3 days.

Chicken Flautas with Avocado Cream

Chicken Flautas with Avocado Cream

For the Flautas:

Vegetable or canola oil, for frying

1 T. butter

1/2 small red onion, diced

1 jalapeno, diced

1 garlic clove, minced

1 tsp. ground cumin

1/2 tsp. cayenne pepper

1 rotisserie chicken, skin removed and meat finely shredded

1 C. salsa

1/4 C. freshly chopped cilantro leaves

1 C. shredded Cheddar/Monterey jack blend

1 lime, juiced

Salt

16 (5 to 6-inch) flour tortillas

2 C. shredded iceberg lettuce, for serving

For the Avocado Cream:

1 very ripe avocado, halved, pitted and flesh removed

1 (4-ounce) container sour cream

2 T. fresh lime juice

Salt

 

Fill a large pot with enough oil to reach 2 inches up the side of the pan. Heat over medium heat until a deep-frying thermometer inserted in the oil reads 375 degrees F. To make the flautas: In a pan over medium heat melt butter and saute onions and jalapenos until tender, about 5 minutes. Add garlic, cumin, and cayenne pepper and cook until fragrant, another 2 minutes. Add chicken and salsa; stir to combine. Remove from heat and stir in cilantro, cheese and lime juice. Let cool slightly. Preheat oven to 200 degrees F. Working with 4 tortillas at a time, spread a heaping spoonful along the middle of each tortilla. Roll tortilla tightly around the filling and secure with a toothpick. Using tongs, hold each flauta in hot oil until firm, then release to continue cooking. Cook until golden brown, about 2 minutes, then remove to a paper towel-lined plate and immediately season with salt. Keep flautas warm in the oven on a sheet tray while assembling and cooking the remaining tortillas. To make the Avocado Cream: In a serving bowl, mash avocado, sour cream and lime juice until smooth. Season with salt, to taste. To serve, arrange flautas on a platter of shredded lettuce and serve with Avocado Cream on the side

Spinach Salad Topped with Almond-Encrusted Chicken Breast

Spinach Salad Topped with Almond-Encrusted Chicken Breast

CHICKEN:

5 ounces boneless, skinless chicken breast

1 T. cornstarch

1 egg beaten with 1 T. water

1 T. finely chopped almonds

SALAD:

2 T. balsamic vinegar

1 T. olive oil

1/8 tsp. ground black pepper

3 C. baby spinach leaves

1/4 C. sliced mushrooms

1/4 C. yellow or red grape tomatoes, halved

1 small red bell pepper, sliced into strips

 

To prepare the chicken: Sprinkle each side of the chicken with the cornstarch. Dip into the egg mixture to coat, allowing excess to drip off. Sprinkle both sides with the almonds. Coat a small nonstick skillet with vegetable oil spray and heat over medium heat. Cook the chicken for 5 minutes on each side, or until no longer pink and the juices run clear. Remove from the pan and set aside. To prepare the salad: In a medium bowl, whisk the vinegar, oil, and black pepper. Add the spinach, mushrooms, tomatoes, and bell pepper. Toss to coat. Transfer to a serving plate. Slice the reserved chicken diagonally and place on top.

 

Yield: 1 serving

Calories: 489

Fat: 23g

Fiber: 7g

 

Elise’s Sesame Noodles

Elise’s Sesame Noodles

1 pound whole-wheat spaghetti

1/2 C. reduced-sodium soy sauce

2 T. sesame oil

2 T. canola oil

2 T. rice-wine vinegar or lime juice

1 1/2 tsp. crushed red pepper

1 bunch scallions, sliced, divided

1/4 C. chopped fresh cilantro, divided (optional)

4 C. snow peas, trimmed and sliced on the bias

1 medium red bell pepper, thinly sliced

1/2 C. toasted sesame seeds

 

Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), crushed red pepper, 1/4 C. scallions and 2 T. cilantro (if using). Add noodles, snow peas and bell pepper; toss to coat. To serve, mix in sesame seeds and garnish with the remaining scallions and cilantro.

Brown Rice and Soy Chicken Salad with Mango

Brown Rice and Soy Chicken Salad with Mango

1 C. medium- or long-grain brown, red, or black rice

2 C. water

6 ounces green beans, trimmed and cut in half (about 2 C.)

12 ounces boneless, skinless chicken breast, cut into 1/2″-wide strips

1 T. low-sodium soy sauce

4 T. rice wine vinegar

2 T. canola oil

1 tsp. toasted sesame oil

1 tsp. grated fresh ginger

1/4 tsp. salt

1/2 C. minced scallions, all parts

1 red bell pepper, cut into 1/4″ strips

1 mango, peeled and cut into 1/4″ dice, divided

1/4 C. chopped cilantro

 

Combine the rice and 2 C. of water in a medium saucepan and heat to a boil. Cover and cook over low heat for about 45 minutes, or until the water is absorbed and the rice is tender. Transfer to a strainer, rinse with cold water, and drain well. While the rice cooks, fill a small saucepan halfway with water and bring to a boil over high heat. Add the beans and cook until crisptender, about 3 minutes. Drain, rinse with cold water, and set aside. Place the chicken in a small bowl. Add the soy sauce and toss to coat. Lightly coat a nonstick skillet with vegetable oil spray and heat to medium. When hot, add the chicken. Cook, turning, for 1 to 2 minutes per side, or until evenly browned and cooked through. Transfer to a platter. Whisk the vinegar, canola oil, sesame oil, ginger, and salt in a large bowl. Add the rice, beans, chicken, scallions, pepper, and half of the mango. Gently toss to combine. Spoon onto the platter and top with cilantro and the remaining mango.

 

Yield: 4 servings

Calories: 384

Fat: 12g

Fiber: 5g

Peanut Sesame Noodles

Peanut Sesame Noodles

1/2 pound thin spaghetti or vermicelli

4 T. Asian (toasted) sesame oil

1 bunch of scallions (about 6) chopped fine

2 garlic cloves, minced

1/4 tsp. dried hot red pepper flakes, or to taste

1 T. rice-wine vinegar

1 tsp. sugar

1 T. soy sauce

1/2 C. finely chopped salted dry-roasted peanuts

1/3 C. finely chopped fresh coriander plus, if desired, a coriander sprig for garnish

 

In a kettle of boiling salted water cook the spaghetti until it is al dente, drain it in a colander, and rinse it briefly under cold water. Drain the spaghetti well and in a bowl toss it with 2 T. of the oil. In a large skillet cook the scallions, the garlic, and the red pepper flakes in the remaining 2 T. oil over moderate heat, stirring, until the scallions are just softened, add the spaghetti, the vinegar, the sugar, and the soy sauce, and heat the mixture, tossing it to combine it well, until the spaghetti is heated through. Stir in the peanuts and refrigerate until chilled. Remove and add chopped coriander, and salt to taste, transfer the mixture to a serving bowl, and garnish it with the coriander sprig.

Toasted Millet Salad with Salmon

Toasted Millet Salad with Salmon

2 1/2 C. water

1 tsp. canola oil

2 T. canola oil

1 C. millet

8 ounces boneless, skinless salmon fillets

1 tsp. reduced-sodium soy sauce

1 T. reduced-sodium soy sauce

2 C. snow peas, trimmed

1/4 C. rice wine vinegar

2 T. water

1 T. toasted sesame oil

2 tsp. grated fresh ginger

1 tsp. minced garlic

1/4 tsp. salt

1/2 C. minced scallions

1/2 C. finely chopped red bell pepper

 

In a medium saucepan, bring 2 1/2 C. of water to a boil. Meanwhile, coat the bottom of a large skillet with 1 tsp. of the canola oil. Add the millet and cook, stirring, over medium-low heat, for about 10 minutes, or until it gives off a toasted aroma. Add the boiling-hot water. Cover and cook over medium-low heat for about 25 minutes, or until the water is absorbed and the millet is tender. Uncover and cool. Meanwhile, coat the salmon with 1 tsp. of the soy sauce. Set a large nonstick skillet over high heat for 1 minute. When hot, add the fish. Reduce the heat to medium, and cook for about 3 minutes, or until browned. Turn and cook 3 to 5 minutes longer, or until the fish is cooked through. Remove from the heat. Cool in the pan. Break into 1″ chunks. Bring a small saucepan of water to a boil. Add the peas and cook 1 minute. Drain, rinse, then blot dry. In a large bowl, whisk the vinegar, 2 T. water, sesame oil, ginger, garlic, salt, and remaining 2 T. canola oil and 1 T. soy sauce. Reserve 1 T. of the mixture. Toss the reserved millet with the dressing. In a small bowl, toss the scallions, pepper, peas, and reserved dressing. Add half the vegetables and the salmon to the millet. Spoon the millet salad onto a platter. Top with the remaining vegetables.

 

Yield: 4 servings

Calories: 382

Fat: 15g

Fiber: 6g

Grilled Beef and Arugula Salad

Grilled Beef and Arugula Salad

1 scallion, thinly sliced 

2 T. olive oil 

2 T. raspberry vinegar 

1 T. finely chopped parsley 

1/2 tsp. salt 

1/4 tsp. freshly ground black pepper 

4 ripe apricots, halved, pits removed 

2 3/4″ thick filets mignons (4 oz each) 

1 pkg (5 oz) baby arugula or spinach 

3 T. crumbled blue cheese (optional) 

 

Prepare charcoal for grilling, preheat gas grill, or heat grill pan over medium heat. In large bowl, whisk scallion, 1 2/3 T. oil, vinegar, parsley, 1/4 tsp. of the salt, and 1/8 tsp. of the pepper and set aside. Lightly brush cut surface of apricots with remaining oil. Season beef with remaining 1/4 tsp. salt and 1/8 tsp. pepper. Grill beef and apricots, cut side down. Cook apricots until soft, about 6 minutes. Turn beef midway, 8 minutes for medium rare or longer for desired doneness. Remove from heat and let stand 5 minutes. Cut apricots into slices. Thinly slice beef against the grain. In medium bowl, toss arugula with dressing to coat. Transfer to four serving plates. Top with slices of beef and 2 sliced apricot halves. Sprinkle with blue cheese, if desired.

 

Yield: 4 servings

Calories: 153

Fat: 9g

Fiber: 1g

Root- Vegetable Ragout

Root- Vegetable Ragout

1 large onion, thinly sliced 

2 carrots, diagonally sliced 

1 T. olive oil 

2 parsnips, diagonally sliced 

1 small rutabaga, cut into small cubes 

1/4 C. apple juice 

4 C. peeled and cubed butternut squash 

1 T. raisins 

1/4 tsp. ground cinnamon 

2 C. frozen defatted chicken stock, thawed 

1/4 C. chopped fresh parsley 

1/2 tsp. salt 

1/2 tsp. ground black pepper 

 

Preheat the oven to 350°F. In a Dutch oven, combine the onions, carrots, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the parsnips, rutabagas, and apple juice. Cook, stirring, for 3 minutes. Add the squash, raisins, and cinnamon. Cook, stirring, for 1 minute. Add the stock. Bring to a boil. Cover and transfer to the oven. Bake for 25 to 30 minutes, or until the squash is very soft. Add the parsley, salt, and pepper. Mix well. Recipe Notes

To freeze, pack the cooled cooked vegetables in a freezer-quality plastic container. To use, thaw overnight in the refrigerator. Microwave on high power for 5 minutes, or until hot. To make it easier to peel hard-shell squash, pierce the squash several times with a sharp knife, then microwave on high power for 5 minutes, turning occasionally.

Cornmeal Crepes

Cornmeal Crepes

1/2 C. all-purpose flour
2 T. cornmeal
1/4 tsp. salt
3/4 C. 1% low-fat milk
2 large egg whites
1 large egg

Lightly spoon flour into a dry measuring C.; level with a knife. Combine flour, cornmeal, and salt in a bowl. Combine milk, egg whites, and egg in a bowl; stir well with a whisk. Gradually add to flour mixture, stirring with a whisk until smooth. Place an 8-inch crepe pan or nonstick skillet over medium heat until hot. Pour a scant 1/4 C. batter into pan; quickly tilt pan in all directions so batter covers pan with a thin film. Cook about 1 to 2 minutes. Carefully lift the edge of the crepe with a spatula to test for doneness. The crepe is ready to turn when it can be shaken loose from the pan and the underside is lightly browned. Turn crepe over, and cook for 15 seconds on other side. Place crepe on a towel; cool. Repeat procedure until all of the batter is used, stirring batter between crepes. Stack crepes between single layers of wax paper or paper towels to prevent sticking.

Yield: 10 servings
Serving size: 1 crepe

Calories: 48
Fat: .8g
Fiber: .4g

Creamy Crepes Poblano

Creamy Crepes Poblano

1 lb. poblano chiles (about 6 chiles)
2 1/2 C. water
2 garlic cloves, thinly sliced
2 bay leaves
1 lb. skinned, boned chicken breasts
1/3 C. all-purpose flour
1/4 tsp. salt
1 C. 1% low-fat milk
1 tsp. butter or stick margarine
1 tsp. dried oregano
1 tsp. ground cumin
1 garlic clove, minced
1/2 C. fresh corn kernels (about 1 ear)
1/2 C. (2 oz.) shredded Monterey Jack cheese
8 Cornmeal Crepes
Cooking spray
1 C. diced tomato

Preheat broiler. Place chiles on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, and seal. Let stand for 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes; chop chiles, and set aside. Bring water, thinly sliced garlic, and bay leaves to a boil in a saucepan; add chicken. Reduce heat; simmer 20 minutes or until chicken is done. Remove chicken; cool. Strain broth through colander into a bowl; discard solids. Reserve 1 C. broth. Shred chicken with 2 forks. Preheat oven to 425°. Combine flour and salt in a bowl; gradually add milk to flour mixture, stirring constantly with a whisk. Melt butter in a medium saucepan over medium heat; add oregano, cumin, and minced garlic, and saut? minute. Add flour mixture and reserved 1 C. broth, and cook until thick (about 4 minutes), stirring constantly with a whisk. Remove 1 C. sauce; set aside. Add 1/2 C. chiles and corn to remaining sauce in pan; cook 2 minutes over medium-low heat. Remove from heat; stir in cheese. Combine chicken, reserved 1 C. sauce, and remaining 1/2 C. chiles in a bowl. Spoon about 1/4 C. chicken mixture down center of each crepe; roll up. Place crepes, seam sides down, in a 13 x 9-inch baking dish coated with cooking spray, and spoon cheese sauce over crepes. Bake at 425° for 15 minutes or until bubbly. Sprinkle with tomato. Note: Two (4.5-oz.) cans of green chiles, drained and chopped may be substituted for poblano chiles.

Yield: 4 servings
Calories: 390
Fat: 9.6g
Fiber: 2.9g

Porcini-Crusted Beef Tenderloin with Wild-Mushroom Sauce

Porcini-Crusted Beef Tenderloin with Wild-Mushroom Sauce

1 1/2 C. dried porcini mushrooms (about 1 1/2 oz.), divided
1 (3 1/2-lb.) center-cut beef tenderloin
3/4 tsp. salt, divided
1/4 tsp. white pepper, divided
2 tsp. vegetable oil
Cooking spray
2 C. boiling water
2 T. chilled butter or stick margarine, cut into small pieces

Preheat oven to 400°. Place 1/2 C. mushrooms in a blender; process until finely ground. Trim fat from tenderloin. Sprinkle beef with ground mushrooms, 1/2 tsp. salt, and 1/8 tsp. pepper. Heat oil in large nonstick skillet over medium-high heat until hot. Add beef; cook 1 minute on all sides or until browned. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400° for 30 minutes or until meat thermometer reaches 145° (medium-rare) to 160° (medium). Place tenderloin on a platter, and cover with foil. Let stand 10 minutes. Combine boiling water and 1 C. mushrooms in a bowl; cover and let stand 30 minutes. Drain mushrooms through a cheesecloth-lined sieve into a medium saucepan, reserving soaking liquid; coarsely chop mushrooms. Bring reserved soaking liquid to a boil, and add chopped mushrooms. Reduce heat, and simmer until reduced to 1 C. (about 12 minutes). Add 1/4 tsp. salt, 1/8 tsp. pepper, and butter, stirring with a whisk until butter is melted. Serve with tenderloin.

Yield: 8 servings
Calories: 226
Fat: 12g
Fiber: 0.6g

Rosemary-Tomato Pinwheels

Rosemary-Tomato Pinwheels

1/4 C. extra virgin olive oil
1 tsp. minced fresh rosemary
1/4 tsp. salt
1 garlic clove, minced
1 C. sun-dried tomato halves, packed without oil (about 2 1/2 oz.)
2 (13.8-oz.) cans refrigerated pizza crust dough
1 C. thinly sliced fresh basil leaves
1/2 C. (2 oz.) grated fresh Romano cheese
2 T. chopped fresh rosemary

Combine first 4 ingredients; let stand for 1 hour.Cover sun-dried tomatoes with boiling water in a bowl; let stand 30 minutes or until soft. Drain and chop. Preheat oven to 425°. Working with one can of dough at a time, unroll dough onto a lightly floured surface; pat into a 15 x 10-inch rectangle. Brush about 1 T. oil mixture over dough. Sprinkle half of sun-dried tomatoes, 1/2 C. basil, 1/4 C. cheese, and 1 T. chopped rosemary evenly over dough. Starting at long edge, roll up jelly-roll fashion. Cut into 12 (1-inch) slices; place 2 inches apart on a baking sheet lined with parchment paper. Flatten each pinwheel with hand. Brush tops with about 1 T. oil mixture. Repeat procedure with remaining can of dough, oil mixture, sun-dried tomatoes, basil, cheese, and rosemary. Bake at 425° for 12 minutes or until golden.

Yield: 24 pinwheels
Serving size: 1 pinwheel

Calories: 122
Fat: 1.4g
Fiber: .8g

Olive-and-Cheese Pinwheels

Olive-and-Cheese Pinwheels

1 T. olive oil
1 tsp. dried oregano
4 oz. block nonfat cream cheese, softened
1/3 C. chopped pimento-stuffed green olives
1 (11-oz.) can refrigerated soft breadstick dough
Vegetable cooking spray

Preheat oven to 400°. Combine first 3 ingredients in a medium bowl; beat at medium speed of a mixer until smooth. Stir in olives. Unroll breadstick dough (do not separate the dough into breadsticks). Spread cheese mixture evenly over dough. Beginning at one short side, roll up dough tightly, jelly-roll fashion, and pinch the seam to seal (do not seal ends of roll). Cut the dough along perforations into 8 slices. Place the slices, cut side up, into muffin C. coated with cooking spray. Bake at 400° for 20 minutes.

Yield: 8 rolls
Serving size: 1 roll

Calories: 143
Fat: 4.7g
Fiber: 1.2g

Curried Mussel Pilaf

Curried Mussel Pilaf

1 1/2 C. water
2 1/4 lb. mussels, scrubbed and debearded
2 T. fresh lime juice
2 tsp. olive oil
3 garlic cloves, minced
1 to 2 T. red curry paste
5 C. hot cooked long-grain rice
1 C. frozen green peas, thawed
1/2 C. sliced celery
1/4 C. thinly sliced green onions
1/4 C. chopped, drained, sliced water chestnuts
3 T. light coconut milk
2 T. chopped dry-roasted peanuts
2 T. minced fresh basil
1/4 tsp. salt
1/4 tsp. hot pepper sauce
1/8 tsp. black pepper
Lime wedges (optional)

Bring water to a boil in a large Dutch oven. Add mussels; cover and cook 3 minutes or until shells open. Remove from heat, and discard any unopened shells. Cool mussels. Remove meat from shells, and discard shells. Combine meat and lime juice in a bowl; set aside. Heat oil in a large nonstick skillet over medium heat. Add garlic; sauté 1 minute. Stir in curry paste; sauté 1 minute. Stir in rice and next 5 ingredients (rice through milk); cook 2 minutes or until thoroughly heated. Stir in peanuts, basil, salt, pepper sauce, and black pepper. Place 1 1/2 C. rice mixture on each of 4 plates; top with 1/2 C. mussels. Garnish with lime wedges, if desired.

Yield: 4 servings
Calories: 408
Fat: 6g
Fiber: 4.1g

Sun-Dried Tomato Cheesecake

Sun-Dried Tomato Cheesecake

Crust:
5 (1-oz.) slices whole wheat bread
1/2 C. chopped fresh parsley
1/2 tsp. salt
1/2 tsp. grated lemon rind
1/2 tsp. freshly ground black pepper
1 T. butter
1 tsp. extravirgin olive oil
1 garlic clove, minced

Filling:
1 1/4 C. sun-dried tomato halves, packed without oil (about 3 oz.)
1 1/4 C. 1% low-fat cottage cheese
1 T. fresh lemon juice
1 T. all-purpose flour
1/4 tsp. salt
2 (8-oz.) blocks 1/3-less-fat cream cheese
2 (8-oz.) blocks fat-free cream cheese
2 large egg whites
1/4 C. coarsely chopped fresh basil
1/2 C. drained canned artichoke hearts, chopped
72 Melba toast rounds (about 12.5 oz.)

Preheat oven to 350°.Line bottom of a 9-inch springform pan with parchment. To prepare crust, place bread in a food processor; pulse 10 times or until coarse breadcrumbs measure 2 C.. Combine breadcrumbs, parsley, 1/2 tsp. salt, rind, and pepper in a medium bowl. Melt butter in a small skillet over medium heat. Add oil and garlic; cook 1 minute, stirring constantly. Add butter mixture to breadcrumbs; stir with a fork. Press breadcrumb mixture evenly into the bottom of the prepared pan. Set aside. To prepare filling, cover sun-dried tomatoes with boiling water in a bowl; let stand 30 minutes or until soft. Drain and finely chop Place cottage cheese in a food processor; process until smooth. Add lemon juice and next 5 ingredients (through egg whites); process until smooth. Add tomatoes, basil, and artichoke; process until well blended. Pour cream cheese mixture into prepared pan. Bake at 350° for 30 minutes or until almost set; let cool to room temperature. Cover and chill; cut into 24 wedges. Serve at room temperature with Melba toast rounds.

Yield: 24 servings (serving size: 1 wedge and 3 melba toast rounds)
Calories: 164
Fat: 6.3g
Fiber: 1.9g

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Grilled-Eggplant Salad with Cilantro-Chile Dressing

Dressing:
1/4 C. fresh lime juice
2 T. chopped fresh cilantro
1 T. brown sugar
1 T. Thai fish sauce
1 T. minced seeded Thai, hot red, or serrano chile
2 garlic cloves, minced

Salad:
12 cherry tomatoes, quartered
12 (1/2-inch-thick) slices eggplant (about 2 lb.)
1/4 tsp. salt, divided
Cooking spray
6 (1/2-inch-thick) slices red onion
1/4 C. torn mint leaves
1/4 C. torn basil leaves

To prepare dressing, combine first 6 ingredients in a bowl; stir well with a whisk. Prepare grill or broiler. To prepare salad, combine tomatoes and dressing, and set aside. Sprinkle eggplant with 1/8 tsp. salt. Place eggplant on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until eggplant is done. Remove eggplant from grill rack or pan; set aside. Sprinkle onion with 1/8 tsp. salt. Place onion on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until onion is tender. Arrange eggplant and onion slices on 6 plates. Top with tomato mixture; sprinkle with mint and basil.

Yield: 6 servings
Serving size: 2 eggplant slices, 1 onion slice, and about 1/4 C. tomato mixture

Calories: 77
Fat: .5g
Fiber: 3.6g