Salmon with White Bean and Citrus Salad

Salmon with White Bean and Citrus Salad

1 T. olive oil 

1 red onion, thinly sliced 

1 can (15-19 oz) cannellini beans, rinsed and drained 

1/4 C. chopped flat leaf parsley 

2 tsp. finely grated lemon zest 

1/4 tsp. salt 

1/4 tsp. black pepper 

1 pink grapefruit, peeled and cut into segments 

1 navel orange, peeled and cut into segments 

1 T. fresh lemon juice 

4 center cut salmon fillets (4 oz each), with skin 

 

In medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. Season salmon with the remaining salt and pepper. Heat large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. Turn salmon over and cook about 2 minutes on each of the remaining sides, until fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side

 

Yield: 4 servings

Calories: 285

Fat: 8g

Fiber: 6g

Poached Halibut with Herbed Olive Oil

Poached Halibut with Herbed Olive Oil

1 lemon, halved 

4 C. water 

2 1/2 C. 2% milk 

1 bay leaf 

1/4 tsp. salt 

1 pinch of salt 

4 halibut steaks or fillets (8 ounces each), each 1″-1 1/4″ thick 

2 T. extra-virgin olive oil 

2 T. chopped fresh herbs (such as thyme and tarragon) 

1/8 tsp. ground black pepper 

 

You can substitute cod or haddock for the halibut steaks. Or substitute salmon steaks or fillets, omitting the milk and using all water. Cut 3 thin slices from one lemon half. In a deep skillet that is large enough to hold the fish in a single layer, combine 3 C. of the water, the milk, the lemon slices, the bay leaf, and 1/4 tsp. salt. Bring to a simmer over medium-low heat and cook gently for 5 minutes to blend flavors. Carefully slide in the fish. (The fish should be just covered by liquid; if not, add just enough hot tap water to cover.) Cook at a gentle simmer until the fish is opaque throughout, 15 to 18 minutes. Meanwhile, in a small bowl, combine the oil, herbs, and the pinch of salt. Using a slotted spoon, carefully remove the fish to plates. Discard the bay leaf. Sprinkle the fish with the pepper. Drizzle with the herbed olive oil. Cut 4 wedges of lemon and serve with the fish.

Poached Halibut in Vegetable Broth

Poached Halibut in Vegetable Broth

1 lb halibut cut into 4 oz boneless, skinless portions 

2 C. julienned snow peas 

1 C. bean sprouts 

2 red bell peppers, julienned 

1 red onion, julienned 

1 C. julienned carrot 

1/4 C. minced garlic (about 10 cloves) 

1 T. finely chopped fresh ginger 

1 tsp. lemon zest 

3 C. vegetable broth 

1 C. sherry (optional) 

3 T. chopped cilantro 

 

Put all ingredients except cilantro into large skillet with lid. Bring to a simmer over high heat. Reduce heat to low, cover, and cook 6 minutes or until halibut is just cooked through. Uncover, add cilantro, and cook 2 minutes longer.

 

Yield: 4 servings

Calories: 214

Fat: 3g

Fiber: 4g

 

Asian- Inspired Cod

Asian- Inspired Cod

1 piece (2″) fresh ginger, cut into matchsticks 

1 bunch scallions, cut into matchsticks 

1 medium carrot, cut into matchsticks 

1 T. minced garlic 

4 cod fillets (about 8 ounces each) 

2 T. chopped cilantro + sprigs for garnish 

1 1/2 T. reduced-sodium soy sauce 

2 T. ginger preserves 

1/4 C. water 

2 T. toasted sesame oil 

 

Preheat the oven to 400ºF. Coat a 13″ x 9″ baking dish with vegetable oil spray. Add the ginger, scallions, carrot, and garlic to the dish. Toss to mix. Place the fillets over the ginger-scallion mixture. Sprinkle with the chopped cilantro. In a small bowl, combine the soy sauce, preserves, water, and oil. Pour the mixture over the fish. Cover and seal the dish with aluminum foil. Bake for 20 minutes, or until the fish flakes. Garnish with cilantro sprigs, if desired.

 

Yield: 4 servings

Calories: 310

Fat: 10g

Fiber: 1g

Orange- Soy Salmon with Vegetables

Orange- Soy Salmon with Vegetables

Grated peel and juice of 1/2 orange 

1 1/2 T. reduced-sodium soy sauce 

1 T. hoisin sauce 

1 tsp. grated fresh ginger 

1 tsp. toasted sesame oil 

1 bag (6 ounces) baby spinach 

5 tsp. water, divided 

4 skinless salmon fillets (about 5 ounces each), 1″ thick 

8 ounces sugar snap peas 

1 C. matchstick-cut carrots 

2 scallions, sliced 

 

In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 tsp. of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 T. of the soy mixture, and the remaining 3 tsp. water. Drizzle 2 T. of the soy mixture over the salmon. Cover with vented plastic wrap (keep wrap about 1″ above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.

 

Yield: 4 servings

Calories: 347

Fat: 13g

Fiber: 4g

Southern Collards

Southern Collards

1 slice (1 ounce) canadian bacon, finely chopped 

1/4 C. finely chopped onion 

1 tsp. canola oil 

1 pound collard greens, chopped or torn into small pieces 

1/4 tsp. salt 

Pinch of ground red pepper 

Wine or cider vinegar 

 

To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.

 

Yield: 4 servings

Calories: 54

Fat: 1g

Fiber: 4g

Sesame Spinach

Sesame Spinach

1 tsp. sesame seeds 

2 tsp. canola oil 

1/2 tsp. minced garlic 

1 pound baby spinach leaves 

2 T. water 

1 1/2 tsp. reduced-sodium soy sauce 

 

Place the sesame seeds in a skillet. Cook over medium-high heat, stirring frequently, for about 2 minutes, or until golden. Remove to a bowl. Return the skillet to medium-low heat. Add the oil and garlic. Cook for 30 seconds, or until fragrant. Add the spinach, water, and soy sauce to the pan; toss with tongs. Cover for about 1 minute, or until the leaves wilt. Serve sprinkled with the sesame seeds.

 

Yield: 4 servings

Calories: 74

Fat: 3g

Fiber: 5g

Orange- Glazed Fennel and Red Onion

Orange- Glazed Fennel and Red Onion

1 1/4 pounds bulb fennel 

1/2 red onion (4 ounces) 

1 T. olive oil, preferably extra virgin 

2 T. orange juice 

1/8 tsp. salt 

1/2 tsp. grated orange peel 

 

Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.

 

Yield: 4 servings

Calories: 91

Fat: 4g

Fiber: 5g

Balsamic Bell Peppers with Pine Nuts

Balsamic Bell Peppers with Pine Nuts

2 tsp. olive oil, preferably extra virgin 

1 pound orange or yellow bell peppers, cut into strips 

1/8 tsp. salt 

2 tsp. minced garlic 

balsamic vinegar 

1 T. pine nuts, toasted and chopped 

 

Set a skillet over medium heat for 1 minute. Add the oil. Heat for 30 seconds. Add the peppers and salt. Toss to combine. Cover and cook, tossing occasionally, for about 3 minutes, or until the peppers are starting to soften. Add the garlic. Cook, tossing, for about 1 minute, or until the garlic is fragrant. Drizzle with vinegar to taste. Toss to heat through. Serve sprinkled with the nuts.

 

Yield: 4 servings

Calories: 78

Fat: 4g

Fiber: 1g

Roasted Root Vegetables

Roasted Root Vegetables

1 onion (8 ounces), cut into walnut-size chunks 

1 sweet potato (8 ounces), cut into walnut-size chunks 

1 turnip (6 ounces), cut into walnut-size chunks 

1 russet potato (6 ounces), cut into walnut-size chunks  or Carrot

2 T. olive oil, preferably extra virgin 

2 tsp. herbes des Provence 

1/4 tsp. salt 

 

Preheat the oven to 375°F. In a 13″ x 9″ baking dish, combine the onion, sweet potato, turnip, russet potato, oil, herbes de Provence, and salt. Toss to coat the vegetables with the seasoning. Roast for about 45 minutes, stirring occasionally, or until golden and tender. For a quick and satisfying roasted vegetable soup, reheat 1 serving of the vegetables with 1 C. of chicken or vegetable broth.

 

Yield: 8 servings

Calories: 90

Fat: 4g

Fiber: 2g

Broccoli with Cheddar Crumbles

Broccoli with Cheddar Crumbles

1 pound broccoli, cut into walnut-size pieces 

1 T. trans-fat free spread 

2 T. dry whole grain bread crumbs 

1/8 tsp. salt 

2 T. shredded extra-sharp cheddar cheese

 

Bring 1/2″ water to a boil in a nonstick skillet. Add the broccoli. Cover and cook, tossing occasionally, for 2 minutes, or until bright green and crisp-tender. Drain the broccoli. Set aside. Wipe the skillet dry and place over high heat for 1 minute. Add the spread, bread crumbs, and salt. Stir to mix. Return the broccoli to the pan. Cook over medium heat, tossing for 3 minutes, or until the crumbs are toasted. Remove from the heat. Scatter on the cheese. Toss for about 1 minute, or until the cheese coats the broccoli and starts to melt.

 

Yield: 4 servings

Calories: 88

Fat: 4g

Fiber: 3g

Snow Peas and Peppers in Peanut Sauce

Snow Peas and Peppers in Peanut Sauce

2 T. chicken or vegetable broth 

1 T. natural peanut butter 

1 tsp. soy sauce 

1/2 tsp. minced garlic 

1/2 tsp. sugar 

1 tsp. canola oil 

12 ounces chinese snow peas 

1/2 C. thinly sliced red bell pepper 

 

In a small bowl, combine the broth, peanut butter, soy sauce, garlic, and sugar. Whisk to blend. Set aside. Coat a skillet or wok with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl around the pan to coat. Let stand for 30 seconds. Add the snow peas and pepper. Toss. Cover and cook for 2 minutes, or until the peas are bright green. Reduce the heat to low. Add the reserved peanut butter mixture. Cook, tossing for 2 minutes, or until heated through.

 

Yield: 4 servings

Calories: 81

Fat: 4g

Fiber: 3g

Crisp Broccoli Spears with Asian Peanut Dipping Sauce

Crisp Broccoli Spears with Asian Peanut Dipping Sauce

1 pound broccoli 

1/4 C. smooth or chunky peanut butter 

2 T. rice vinegar 

1 T. reduced-sodium soy sauce 

1 1/2 tsp. brown sugar 

1 clove garlic, minced 

1 tsp. asian chile sauce 

2 T. hot water 

 

Cut the broccoli into long spears. Fill a large bowl with ice cubes and water to cover. Bring a large saucepan of salted water to a boil. Add the broccoli spears and cook just until bright green and slightly tender, about 3 minutes. Drain and immediately transfer the broccoli to the cold water to stop the cooking. When cool, drain well and blot dry. In a medium bowl, combine the peanut butter, vinegar, soy sauce, sugar, garlic, and chile sauce. Whisk together, adding hot water as necessary to make a sauce. Serve with the broccoli spears.

Curried Cauliflower

Curried Cauliflower

1 pound cauliflower florets, cut into walnut-size pieces 

2 tsp. olive oil 

1 tsp. minced garlic 

1/2 tsp. curry powder 

1/4 tsp. salt 

1 T. finely chopped parsley (optional) 

ground black pepper 

 

Fill a large skillet with enough water to come 1/2″ up the sides of the pan. Cover and bring to a boil over high heat. Add the cauliflower. Cover and cook, stirring once, over medium-high heat for about 3 minutes, or until tender but still crisp. Tip the pan and spoon out most of the water into a measuring C.. Set aside. Return the pan to medium-high heat. Add the oil, garlic, curry powder, and salt. Cook over medium-high heat, tossing frequently and adding a T. at a time of the reserved water. Scrape the bottom of the pan to release the flavorful browned bits. Cook for about 5 minutes, or until the cauliflower is golden brown. Sprinkle on the parsley, if using. Season to taste with pepper.

 

Yield: 4 servings

Calories: 53

Fat: 3g

Fiber: 3g

Red Cabbage with a Twist

Red Cabbage with a Twist

1 head red cabbage, chopped 

1 red onion, chopped 

3 tart apples, peeled and sliced 

1 clove garlic, chopped 

1 1/2 C. chopped fresh cranberries 

1 T. packed brown sugar 

1 1/2 tsp. packed brown sugar 

1 T. balsamic vinegar 

1 1/2 tsp. balsamic vinegar 

 

Preheat the oven to 325°F. Layer the cabbage, onion, apples, garlic, and cranberries in a 13″ x 9″ baking dish. Sprinkle with the brown sugar and vinegar. Cover and bake for 1 1/2 hours, or until tender and cooked through. (The mixture will cook down by about half.) Stir before serving.

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.