Cajun Salmon Sandwiches

Cajun Salmon Sandwiches

3 T. mayonnaise

1 tsp. Cajun seasoning (look for a lower-sodium version)

Dash of hot-pepper sauce

1 can (14 3/4 ounces) salmon, drained

1/2 C. thinly sliced scallions, all parts

2 tsp. minced scallion greens (about 5 medium)

1/4 C. ground flaxseed

1 omega-3-enriched egg, beaten

4 whole wheat English muffins, toasted

8 leaves dark green lettuce

 

Combine the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl. Stir and set aside. Place the salmon in a mixing bowl. Pick off and discard as much skin as possible. Add the sliced scallions (reserving the minced greens), flaxseed, and egg. With clean hands, mix the ingredients together. Shape into four 1/2″-thick patties. Heat a large nonstick skillet or griddle over medium-high heat. Turn off the heat. Coat the surface with cooking spray. Turn the heat back on to medium-high. With a spatula, gently transfer the patties to the skillet or griddle. Cook for about 4 minutes or until browned on the bottom. Carefully flip and cook, occasionally pressing down gently, for about 4 minutes more or until heated through. Set the bottoms of the muffins on a work surface. Top each with 2 lettuce leaves. Place a burger atop each. Dollop or drizzle on the reserved sauce. Sprinkle on the reserved scallion greens. Lean the muffin tops against the burgers and serve.

Sauteed Yellow Squash

Sauteed Yellow Squash

1 T. extra-virgin olive oil

2 T. butter

1/2 red bell pepper, chopped

2 small to medium yellow squash, sliced

Salt and pepper

2 T. chopped parsley leaves

2 T. chopped chives or 2 scallions, optional

 

Preheat skillet over medium high heat. Add oil, then butter. When butter melts, add red peppers and squash. Saute 12 to 14 minutes until squash is tender. Add salt, pepper and parsley. Add chives or scallions if you would like a layer of light onion flavor on the dish as well.

English Muffins Toasted with Cinnamon Cheese and Maple Apples

English Muffins Toasted with Cinnamon Cheese and Maple Apples

1 whole grain English muffin

1/4 C. 1% dry-curd cottage cheese

Ground cinnamon

6 apple slices (about 1 1/2 ounces)

1 tsp. maple syrup

 

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

 

Yield: 2 servings

Calories: 110

Fat; 1g

Fiber: 3g

Sauteed Spinach and Garlic Chips

Sauteed Spinach and Garlic Chips

1/3 C. extra virgin olive oil

4 cloves garlic, sliced

4 bunches spinach, washed and dried

Pinch hot pepper flakes

 

To a wok or saucepan over a low flame, add oil. Oil should be cold. Add garlic. Fry garlic for about 4 to 5 minutes. Remove when garlic chips are brown and place towels to drain. Add spinach, and pepper flakes. Saute for 3 to 4 minutes. Garnish with garlic chips.

Roast Pork Tenderloin with Citrus, Green Tea, and Spices

Roast Pork Tenderloin with Citrus, Green Tea, and Spices

1/2 C. brewed green tea

1/2 C. red wine

1/4 C. orange juice

1/4 C. lime juice

1 T. grated orange peel

1 T. grated lime peel

1 T. minced garlic

1 T. dijon mustard

1/4 C. chopped fresh cilantro leaves

1 T. chili powder

1 tsp. ground cumin

1/2 tsp. ground cinnamon

2 lb. lean pork tenderloin

 

Combine all the ingredients except the pork. Add the pork and marinate, covered and refrigerated, at least 2 hours. Preheat oven to 400°F. Drain the pork, reserving excess marinade to use for basting. Place the pork on a rack over a roasting pan. Roast for 25 minutes, or until a meat thermometer registers 160°F and the juices run clear (the pork should be barely pink inside). Turn the pork occasionally and baste with excess marinade. Slice 1/4″ thick to serve.

Roasted Shrimp with Toasted Garlic Chips and Chile Oil

Roasted Shrimp with Toasted Garlic Chips and Chile Oil

Toasted Garlic Chips:

1/2 C. pure olive oil

8 cloves garlic, peeled and sliced paper thin

Kosher salt

Red Chile Oil:

1 C. pure olive oil

6 chile de arbol

Kosher salt

6 cloves chopped fresh garlic

Shrimp:

48 medium shrimp (21 to 25 count), shelled and deveined (you can use any size shrimp you like)

1/2 C. Red Chile Oil

1 1/2 T. ancho chili powder

Salt

2 T. freshly chopped thyme leaves

Crusty French bread, for serving

 

For the Toasted Garlic Chips: Heat oil over medium heat in a medium skillet. Add the garlic slices and cook until the slices are lightly golden brown. Remove the garlic with a slotted spoon to a dish lined with paper towels and sprinkle with salt. Discard the oil. For the Red Chile Oil: Combine all ingredients in a small saucepan over low heat for 5 minutes. Remove from heat and let oil infuse for 30 minutes. Strain oil into a bowl. For the Shrimp: Preheat oven to 450 degrees F. Place the shrimp in a large oven proof casserole (cazuela), pour the red chile oil over them and season the shrimp with the ancho chili powder and salt. Roast in the oven until pink and just cooked through, about 4 to 5 minutes for small shrimp, 6 to 7 minutes for medium. Remove from the oven and sprinkle with the chopped thyme and Toasted Garlic Chips. Serve immediately with lots of crusty French bread.

Zinger Green Tea

Zinger Green Tea

6 C. water

1 C. firmly packed fresh mint leaves

3 green tea bags

1/3 C. agave nectar

1/3 C. fresh lime juice

6 lime slices, for garnish

 

Bring the water to boil in a 3-quart saucepan. Add the mint and tea bags, remove from the heat, and let steep for 5 minutes. Strain. Stir in the agave and lime juice. Serve hot or iced, garnished with the lime slices.

Pear Crisp

Pear Crisp

1/4 C Splenda

3 graham crackers

1/4 C light butter

1 tsp. ground cinnamon

2 T. all purpose flour

 

3 C peeled and sliced Bartlett pears

2 T. all purpose flour

1/4 C Splenda

1 T. lemon juice

3 T. water

1/2 tsp. ground cinnamon

 

Preheat oven to 350ºF. Coat an 8″ x 8″ baking dish with cooking spray. Set aside. To make topping: Place Splenda, graham crackers, butter, cinnamon, and flour in food processor. Blend until crumbly. Set aside. To make filling: In large bowl, gently toss together pears, flour, Splenda, lemon juice, water, and cinnamon. Place in prepared baking dish. Cover with topping. Bake 40 to 45 minutes or until bubbling around edges. Serve warm.

Kale with Pumpkin Seeds

Kale with Pumpkin Seeds

1/2 tsp. salt

1/8 tsp. salt

1 pound kale leaves, coarsely chopped

1 T. canola oil

2 tsp. rice vinegar

1 T. toasted pumpkin seeds

 

In a pot, combine 1/2 tsp. salt and kale in enough water to cover. Let stand for 30 minutes. Drain the kale, leaving any water clinging to leaves. In the same pot over medium-high heat, warm the oil. Add the kale and cook, tossing occasionally, for about 5 minutes, or until wilted. Add the vinegar and the remaining 1/8 tsp. salt. Toss. Serve sprinkled with the seeds. Pass additional vinegar at the table.

Wilted Spinach with Garlic

Wilted Spinach with Garlic

2 T. extra-virgin olive oil

4 cloves garlic, sliced

1 pound triple wash spinach, stems removed

1/4 tsp. grated fresh nutmeg

Coarse salt and black pepper

 

Add oil and garlic to a large skillet. Cook over low heat, until garlic is cooked through. Remove garlic. Add spinach to pan, turning to wilt. Season with nutmeg, salt and pepper. Serve immediately.

Skillet Sweet Potatoes

Skillet Sweet Potatoes

1 large onion, chopped

2 cloves garlic, minced

1 tsp. dried rosemary

1/4 tsp. crushed red-pepper flakes

2 medium sweet potatoes (1 1/2 lb.), peeled and cut into 1/4″-thick slices

1/2 C. vegetable broth

pinch of salt

 

In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion and garlic and cook, stirring often, about 6 minutes, or until tender. Stir in the rosemary and crushed red pepper. Add the sweet potato slices and toss gently to coat with the onion mixture. Add the broth and salt. Bring to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, about 20 minutes, or until the sweet potatoes are tender when pierced with a fork.

Cream of Cabbage Soup

Cream of Cabbage Soup

2 C. reduced-sodium, fat-free chicken broth

1 head green cabbage, cored and coarsely chopped

3 carrots, sliced

1 large onion, chopped

2 ribs celery, sliced

1 tsp. dried thyme

1/2 tsp. salt

1/4 tsp. ground black pepper

3 T. trans-free margarine

1/3 C. all-purpose flour

4 C. 1% milk

 

In a large saucepan or Dutch oven, combine the broth, cabbage, carrots, onion, celery, thyme, salt, and pepper. Cover and bring to a boil over high heat. Reduce the heat to low and simmer about 15 minutes, or until the vegetables are tender. Meanwhile, in a medium nonstick saucepan over medium heat, melt the margarine. Stir in the flour and cook, stirring, 1 minute. Gradually whisk in the milk. Bring to a boil, whisking often. Reduce the heat and simmer, stirring often, about 5 minutes, or until thickened. Pour the milk mixture into the cabbage mixture. Bring to a simmer over medium heat, and cook about 5 minutes, stirring often, until the soup is lightly thickened.

Pear Crisp with Creamy Orange Sauce

Pear Crisp with Creamy Orange Sauce

1 T. confectioners’ sugar

2 tsp. cornstarch

4 C. (about 2 lb.) peeled and sliced anjou or bartlett pears

2 tsp. vanilla extract

 

1/2 C. old-fashioned oats

2 T. slivered almonds

1/4 tsp. ground nutmeg

2 T. cold trans-fat free spread

 

1 C. fat-free plain yogurt

1 T. maple syrup

1/4 tsp. orange extract

 

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

 

Yield: 9 servings

Calories: 124

Fat: 3g

Fiber: 4g

Quinoa with Oyster Mushrooms and Adzuki Beans

Quinoa with Oyster Mushrooms and Adzuki Beans

1 tablespoon olive oil

1/2 cup thinly sliced carrot

3 stalks green onions, chopped

1/2 ounce dried oyster mushroom (1/4 cup)

2 cups vegetable broth or water

2 cups cooked adzuki beans, drained and rinsed

1 cup quinoa, washed and drained

salt, to taste

ground black pepper, to taste

 

Crushed the oyster mushrooms slightly and remove the tough stems. Sauté carrots, onions, and mushrooms for 3 minutes. Add broth, beans and quinoa. Season to taste with salt and pepper. Bring to a boil. Reduce heat to low and simmer for 15 to 20 minutes or until all liquid is absorbed. Fluff with a fork.

Pizza Bianca

Pizza Bianca

2/3 cup warm water (105º to 115ºF) 

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

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

1/4 teaspoon salt 

2 teaspoons olive oil, preferably extra virgin 

 

1 tablespoon olive oil, preferably extra virgin 

3/4 cup chopped onion 

2 teaspoons minced garlic 

1/2 teaspoon dried oregano 

Pinch of salt 

1/2 cup shredded swiss or gruyere cheese 

 

To prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375°F. Set a skillet over high heat for 1 minute. Add the oil and swirl to coat the pan. Heat for 30 seconds. Add the onion, garlic, oregano, and salt. Reduce the heat to medium-low. Cook, stirring occasionally, for about 5 minutes, or until golden. Spread the mixture evenly over the prepared crust. Sprinkle on the cheese. Bake for about 12 minutes, or until golden and bubbly. Cut into 8 slices.

 

Yield: 8 servings

Calories: 170

Fat: 5g

Fiber: 4g

Molded Gazpacho Salad

Molded Gazpacho Salad

1/2 cup cold water 

1 tablespoon unflavored gelatin 

2 cups reduced-sodium tomato juice 

1/3 cup finely chopped celery 

1/3 cup finely chopped red or yellow bell pepper 

1/4 cup finely chopped scallions 

2 tablespoons finely chopped cilantro 

2 tablespoons lime juice 

1/4 teaspoon hot-pepper sauce 

Lettuce leaves (optional) 

 

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

 

Yield: 6 servings

Calories: 26

Fat: 0g

Fiber: 1g

Cajun Eggs and Greens

Cajun Eggs and Greens

1/2 teaspoon paprika

1/4 teaspoon freshly ground pepper

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon salt

pinch of cayenne pepper, or to taste

 

2 cups cooked collard greens

4 teaspoons canola oil, divided

1 onion, chopped

4 large eggs

1/4 cup finely chopped preservativefree andouille sausage or hot-smoked salmon

 

In a small bowl, combine all ingredients. Use immediately, or store in a tightly sealed container in the refrigerator for up to 5 days. Squeeze the greens dry and chop them finely. Set aside. Heat 2 teaspoons of the oil in a medium skillet over medium-high heat. Add the onion and sauté for 2 minutes. Add the Cajun Spice and cook until the onion is soft, 2 to 3 minutes. Add the greens and stir until they are heated through, 1 minute. In a bowl, whisk the eggs until well beaten. Add the remaining oil to the pan. Pour in the eggs. When they start to set, reduce the heat to medium and scramble until the eggs are done as you like. Sprinkle the salmon over the eggs. Serve immediately. Replacing Andouille sausage with hot-smoked salmon and spices gives these eggs flavor, but with even less cholesterol and saturated fat. For flavorful, lean collards, cut fresh stemmed leaves crosswise into thin strips and cook them in an equal mixture of chicken broth and water until they are as tender as you like, 30 to 60 minutes. Add liquid as needed to keep the greens half submerged until almost done, then let most of it boil off.

Raspberry Yogurt Parfait

Raspberry Yogurt Parfait

1/2 C fresh red raspberries

1 tsp. fresh lemon juice

8 oz low fat vanilla yogurt

 

Toss raspberries in lemon juice. Alternate layers of yogurt and raspberries in parfait dish.

Seasonal Fruit Salad

Seasonal Fruit Salad

1 med. plum, sliced

1/2 C. blueberries

1/2 med. nectarine, sliced

1/8 honey dew

1/8 tsp. ground nutmeg,

2 T. apricot Nectar

 

Mix all fruit together. Whisk the nutmeg into nectar; drizzle over fruit.

Mediterranean Pizzettas

Mediterranean Pizzettas

6 or 6 1/2 oz. package pizza crust mix

14 1/2 oz. can no salt added diced tomatoes, drained

3 T. no salt added tomato paste

1 tsp. dried Italian seasoning, crushed

1 tsp. bottled minced garlic

2 C. sliced or chopped cooked chicken

1/2 C. pimiento stuffed green olives and/or pitted Kalamata olives, coarsely chopped

1/4 C. chopped onion

2 T. sliced almonds and or pine nuts

1/2 C. shredded part skim mozzarella cheese

1TBSP snipped fresh flat leaf parsley

 

Preheat oven to 425F. Grease 15x10x1 inch baking pan. Prepare crust according to package directions. Press into prepared pan (crust will be thin). Bake for 5 minutes, In a small bowl, combine tomatoes, tomato paste, Italian seasoning and garlic; spread over crust. Top with chicken, olives, onion, and almonds. Sprinkle with cheese. Bake about 15 minutes or until edges of crust are golden. Sprinkle with parsley. Cut pizza into 12 squares; cut each piece in half diagonally.

Monterey Pizzettas

Monterey Pizzettas

1 11-ounce package refrigerated French bread dough

2 C. shredded Monterey Jack cheese (8 ounces)

2 C. sliced mushrooms

1/3 C. sliced green onion

1/3 C. coarsely chopped pistachio nuts

1 tsp. fennel seed, crushed

 

Heat oven to 425 degrees F. Carefully unroll bread dough; press into bottom of a greased 15x10x1-inch baking pan. Sprinkle evenly with about half of the cheese, all of the mushrooms, green onion, pistachios, and fennel seed. Top with remaining cheese. Bake about 15 minutes or until edges of crust are golden brown. Cut into 15 squares; cut each square in half diagonally. Makes 30 servings.

Greek-Style Party Pizzettas

Greek-Style Party Pizzettas

8 4-inch pita bread rounds

1/2 of a 7-ounce container hummus

3/4 C. roasted sweet red peppers, drained and chopped

1/2 C. crumbled feta cheese (2 ounces)

1/2 C. shredded mozzarella cheese (2 ounces)

8 pitted kalamata olives, halved

8 oregano leaves or small sprigs

 

Heat oven to 425 degrees F. Place pita rounds on an ungreased cookie sheet. Bake for 3 minutes. Spread each pita with hummus; top with red peppers, feta, and mozzaella. Bake for 6 minutes more or until cheese has melted and edges are lightly browned. Top with olives and oregano. To serve, cut pizzettas in half. Makes 16 servings.

Cranberry-Chutney Crackers

Cranberry-Chutney Crackers

1/2 C. cranberries, dried

Boiling water

3/4 C. mango chutney

1 1/2 tsp. ginger, fresh

4 ounce cream cheese, reduced-fat

20 crackers, water

1/4 C. nuts, walnuts

 

In a small bowl, cover dried cranberries with boiling water; let stand for 10 minutes. Drain. Snip any large pieces of mango chutney. In a small bowl, stir together chutney, drained cranberries, and ginger. Cover and chill for at least 2 hours. For each appetizer, spread about 1 tsp. cream cheese on a water cracker. Top with about 2 tsp. of the chutney mixture. If desired, sprinkle with walnuts. Serve immediately.

Lemon Beurre Blanc

Lemon Beurre Blanc

2 T. shallots, finely minced

1/4 C. white wine or dry vermouth

1/4 C. Lemon Juice

4 ounces unsalted butter, cut into pieces

Salt to taste

White pepper to taste

Lemon Juice

 

In a non-aluminum saucepan, combine shallots with the wine. Reduce a glace (until syrupy). Add the lemon juice and reduce a glace. Remove from heat and add one chunk of butter, stirring with a whisk to blend. Slowly add all the pieces of butter until well combined. This technique is called monter au beurre, to finish, or “mount” a sauce with butter. If you need to return the sauce to the heat to incorporate all the butter, do it over very low heat, or the sauce will break. Taste and adjust seasonings, adding drops of lemon juice if more acidity is needed. Strain the sauce through a fine mesh strainer and serve immediately, or hold in a double boiled over barely simmering water, or in a Thermos.

Pistachio Baked Salmon

Pistachio Baked Salmon

1 C. salted dry roasted pistachio nuts, chopped

1/2 C. packed brown sugar

3 T. lemon juice

1 tsp. dried dillweed

1 tsp. coarsely ground black pepper

6 6-oz. skinless salmon fillets

1/4 C. purchased basil pesto (optional)

 

Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside. Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust. Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.

Chive Beurre Blanc

Chive Beurre Blanc

2 shallots, peeled and finely sliced

1 T. white wine vinegar

2 T. lemon juice

4 T. white wine

1 T. cold water

8oz salted butter, cut into cubes

Plenty of finely snipped chives

 

Place the finely sliced shallots, wine vinegar, lemon juice and white wine in a saucepan. Bring to the boil and reduce the liquid until you have about 2 T. Add the cold water and reduce again until you have 1 T. liquid. Turn the heat down and, over a low heat, slowly whisk in the butter, about 25g (1oz) at a time. The sauce will emulsify (thicken and lighten in color). Once all the butter has been added, remove the pan from the heat, then pass the sauce through a sieve into another saucepan. Set aside until needed, but do not refrigerate or the sauce will separate. To serve, gently reheat the sauce, stirring continuously and add the finely snipped chives.

Sourdough-Pumpkin Strata

Sourdough-Pumpkin Strata

6 (1 1/4-inch) slices sourdough French bread (about 7 1/2 ounces)

Cooking spray

1 1/2 C. (6 ounces) shredded reduced-fat sharp cheddar cheese, divided

1/2 C. chopped onion, divided

1 (4.5-ounce) can chopped green chiles, drained and divided

1 2/3 C. fat-free milk

1/2 tsp. dried thyme

1/2 tsp. dried rubbed sage

1/4 tsp. salt

1/4 tsp. coarsely ground black pepper

1 (15-ounce) can pumpkin

2 large eggs

2 T. shelled pumpkin seeds (optional)

 

Arrange 2 bread slices in a single layer in a 2-quart soufflé dish coated with cooking spray. Sprinkle with 1/2 C. cheese, one-third of onion, and one-third of chiles. Repeat layers twice. Combine milk and next 6 ingredients (milk through eggs) in a blender, and process until smooth. Pour over bread layers. Cover with plastic wrap, and refrigerate 8 hours. Preheat oven to 350°. Uncover; sprinkle strata with pumpkin seeds, if desired. Bake at 350° for 1 hour and 5 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before serving.

 

Yield: 6 servings

Calories: 255

Fat: 8.3g

Fiber: 4g

Zucchini & Feta Phyllo Roll with Pumpkin Mash

Zucchini & Feta Phyllo Roll with Pumpkin Mash

1 tbs olive oil

3 yellow squash, coarsely chopped

1 large green zucchini, coarsely chopped

2 garlic cloves, crushed

350g fresh ricotta

1/4 cup chopped fresh continental parsley

200g reduced-fat feta, crumbled

2 tsp chopped fresh rosemary

6 sheets Phyllo pastry

Olive oil spray

1/3 cup dried (packaged) breadcrumbs

10g butter, melted

750g butternut pumpkin, peeled, deseeded, coarsely chopped

1/3 cup basil pesto

 

Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Heat the oil in a large frying pan over medium-high heat. Add the squash, zucchini and garlic and cook, stirring, for 3-4 minutes or until squash is just tender. Combine the ricotta, parsley, three-quarters of the feta, and 1 teaspoon of rosemary in a bowl. Stir in the zucchini mixture. Season with salt and pepper. Place phyllo on a clean work surface. Cover with a dry tea towel, then a damp tea towel (this will prevent it drying out). Spray 1 phyllo sheet with olive oil spray. Top with another phyllo sheet. Spray with olive oil spray. Repeat with remaining phyllo and olive oil spray. Sprinkle with the breadcrumbs. Place the filling along 1 long side, leaving a 6cm-wide border at each end. Fold in ends and roll up firmly. Place on the lined tray. Brush with butter. Bake for 15 minutes or until golden. Meanwhile, cook the pumpkin in a saucepan of boiling water for 10 minutes or until tender. Drain. Return to pan. Use a potato masher to mash until smooth. Stir in the remaining feta and rosemary. Thickly slice the phyllo roll. Divide mash among serving plates. Top with the phyllo roll. Drizzle over the pesto to serve.

Chocolate Banana Eggrolls with Cinnamon Cream

Chocolate Banana Eggrolls with Cinnamon Cream

4 sheets (14 x 9 inches) phyllo dough (available in the freezer section), thawed

Butter-flavored cooking spray

2 oz. bittersweet chocolate, chopped

1 banana, peeled

1 tsp. brown sugar

 

1/2 cup heavy cream

1 tsp brown sugar

Ground cinnamon

 

Preheat the oven to 350. Line a baking sheet with parchment and set aside. Lay a phyllo sheet lengthwise on a large work surface and spray it with cooking spray. Top the sheet with another phyllo layer and spray it again. Cut the sheet in half from top to bottom. Repeat the process with the two remaining phyllo sheets. (You will have four phyllo rectangles lying vertically on the work surface.) Sprinkle a quarter of the chopped chocolate along the bottom edge of each phyllo rectangle. Halve the banana lengthwise and cut each half into two pieces. Lay a piece, cut side down, on top of the chocolate on the bottom edge of each phyllo rectangle. Sprinkle a little brown sugar over the banana. Fold about an inch of the side edges of the phyllo over the ends of the banana, and then roll the packet to form an eggroll shape. Repeat with the remaining bananas, and transfer them to the baking sheet. Spray each roll with a little more cooking spray, then sprinkle a little cinnamon over each. Bake until golden brown and crisp, about 12 minutes. Remove from oven and let cool for about 10 minutes before serving. Meanwhile, in a mixing bowl, whisk the cream, brown sugar, and a couple dashes of cinnamon together until the brown sugar dissolves. Continue whisking until the cream thickens and begins to hold soft peaks. Transfer to a small bowl and sprinkle a little more cinnamon on the top. To serve, cut the eggrolls in half diagonally and place on a platter with the cream “dipping sauce.”

Three-Cheese Sweet Onion Tarts

Three-Cheese Sweet Onion Tarts

1 tablespoon butter or margarine

1 sweet onion, diced

4 ounces goat cheese or herb-flavored cream cheese

1/4 cup grated mozzarella cheese

1/8 teaspoon each: dried basil, oregano and pepper

4 sheets phyllo dough

2 to 4 tablespoons melted butter

1 plum tomato, seeded and diced

Grated Parmesan cheese

 

In skillet, melt butter and saut onion over medium-heat until softened and translucent; set aside. In medium bowl, mix together goat cheese, mozzarella cheese, basil, oregano and pepper; reserve.  Stack phyllo dough; cut into 4 strips lengthwise and 4 squares crosswise, making 16 squares. Brush 16 mini muffin cups with butter. Place 1 stacked phyllo square in each cup; press on bottom of cups, allowing edges to overhang; brush bottom and edges with butter.  Bake at 375 degrees 3 to 5 minutes or until golden brown; remove from pan. Divide cheese filling evenly among warm phyllo cups; top with reserved onions and tomato. Sprinkle with Parmesan cheese and serve.

Leek, Pesto and Ricotta Pie

Leek, Pesto and Ricotta Pie

1 large leak, thinly sliced

2 tablespoons butter

2 large eggs

2 large egg whites

4 tablespoons cream

1 cup ricotta

3 tablespoons pesto

1/2 cup freshly grated parmesan

2 tablespoons flat-leaf parsley, chopped

Coarse salt and freshly grounded pepper

8 sheets phyllo dough, thawed

Cooking spray

 

Preheat oven to 375F. Saute leaks in butter until soft. In a medium bowl, combine, eggs, egg whites, cream, ricotta, pesto, parmesan and parsley. Season with salt and pepper. Lightly coat a 9 inch pie pan with cooking spray. Unroll phyllo, remove one sheet, placing in prepared pan. Coat lightly with cooking spray. Repeat with 7 more sheets of phyllo, spraying between each layer. Trim edges with scissor.

Spoon filling and leaks into the pan. Bake until golden brown and set, about 45-50 minutes. Cool before serving.

Goat Cheese Apple Strudel

Goat Cheese Apple Strudel

1 bx. Phyllo dough

½ lbs. Butter (melted)

1ea. Granny Smith apple (peeled, cored, halved, and thinly sliced)

1 jar Fig jam

1 pkg. Chavrie® Goat Cheese

 

Pre heat oven to 375° F. Remove the phyllo dough from the box, unfold, and cover with a damp towel

Place 1 sheet of phyllo on the work surface and brush lightly with melted butter. Repeat 2 more times to create 3 layers, being sure to keep the unbuttered phyllo covered. Spread Fig jam in a 1 ½ inch wide row ½ inch from the edge of the layered phyllo, leaving about 1/2 inch space on each end. Place the apple slices on the jam in a uniform layer. Split the Chavrie® log in half and top the apples with the rounded side facing up. Fold the ends over the apples and cheese. Roll the phyllo and filling over onto itself to form a strudel roll.  Place the roll seam side on the baking sheet. Brush the top of the strudel with the butter.  Bake to a golden brown, about 10 to 15 minutes. Allow to cool for 10 minutes, and then cut into portions.

Sole Fillet Phyllo Packets

Sole Fillet Phyllo Packets

4 ounces Neufchatel cheese, Softened

2 ounces Goat cheese,  softened

1 tablespoon Fresh chives, chopped

2 teaspoons Fresh lemon juice

4  Phyllo leaves,  thawed

Cooking spray,  butter Flavored

12 ounces Sole fillets

Fresh chives — optional

Lemon slices – optional

 

Combine first 4 ingredients in a small bowl. Stir well, and set aside. Place 1 sheet of phyllo on a damp towel (keep remaining phyllo covered). Lightly coat phyllo with cooking spray; fold in half crosswise. Spread one-fourth of cheese mixture across bottom 2 inches of phyllo; place 1 fillet on phyllo above cheese mixture. Fold cheese-covered phyllo over fish; fold lengthwise edges in about 1 inch, and roll up, jellyroll fashion. Lightly coat phyllo packet with cooking spray; place on a baking sheet coated with cooking spray. Repeat procedure with remaining phyllo, cheese mixture, and fillets. Bake at 375°F for 20 minutes. Transfer to a serving platter. If desired, garnish with fresh chives and lemon slices. Serve immediately.

Horseradish- Spiked Pork and Apples

Horseradish- Spiked Pork and Apples

2 ounces pork tenderloin, trimmed of fat

2 medium apples

2 T. all-purpose flour

1 C. apple cider

1 T. extra-hot horseradish

 

Cut the pork crosswise into 1/4-inch-thick slices. Core the apples and cut into thin slices. Coat a large nonstick skillet with cooking spray, and heat over medium-high heat. Add the pork and cook until lightly golden on the bottom, about 2 minutes. Turn and cook until lightly golden on the second side and cooked through, 2 to 3 minutes longer. Test for doneness by inserting the tip of a sharp knife in a piece of the pork. Remove the pork to a clean plate, and set aside Reduce the heat to medium. Add the apples and cook, stirring occasionally, until they begin to turn light golden, 3 to 4 minutes. Sprinkle with the flour, and continue cooking, tossing to coat evenly with the flour. Stir in the cider. Cook, stirring, until the sauce thickens, 3 to 4 minutes. Stir in the horseradish. Spoon the apples and sauce over the pork

Garden Breakfast Wrap

Garden Breakfast Wrap

4 spinach-flavored flour tortillas (12″ diameter)

2 tsp. trans-fat free spread

4 eggs, beaten

4 egg whites, beaten

1/2 C. (2 ounces) crumbled reduced-fat lemon, garlic, and herb feta cheese or 1/4 C. (1 ounce) grated parmesan cheese

4 C. (4 ounces) baby arugula or baby spinach

Hot-pepper sauce

 

Preheat a grill pan over medium-high heat. Lightly toast 1 tortilla in the pan about 20 seconds, flip, and cook 10 seconds longer. Set aside on a plate and cover with a slightly damp paper towel. Repeat with the remaining tortillas. Melt the trans-fat free spread in a large nonstick skillet over medium heat. Pour in the eggs, egg whites, and cheese. Cook, stirring, for 2 minutes. Add the greens. Continue cooking, stirring, for about 1 minute longer, or until the eggs are set and the greens are wilted. 3. Mound one-quarter of the mixture on the bottom half of 1 tortilla, flap up the 2 sides, and roll into a tube. Repeat with the remaining tortillas and filling. Cut the wraps diagonally in half and serve with hot-pepper sauce, if desired.

 

Yield: 4 servings

Calories: 300

Fat: 11g

Fiber: 1g

Chicken Rolls with Cilantro Lime Pesto

Chicken Rolls with Cilantro Lime Pesto

3 cloves garlic

1/2 small onion, chopped

1/2 C. cilantro

Juice of 1 lime

1 T. marinated jalapeño chile peppers

4 boneless, skinless chicken breast halves, butterflied and pounded to 1/4″ thick (about 1 1/2 lb.)

Salt

Ground black pepper

1 T. canola oil

1/2 C. shredded reduced-fat Monterey Jack or Cheddar cheese

 

To butterfly a boneless chicken breast, start at the thickest side of the breast and slice it crosswise through the side, almost in half. Open the breast up like a book and press to flatten. To pound it thin, place the chicken between 2 pieces of plastic wrap and use the flat side of a meat mallet to pound it to the desired thickness, being careful not to tear the plastic. In a blender or food processor, combine the garlic, onion, cilantro, lime juice, and peppers. Pulse for 4 or 5 seconds to blend. Sprinkle the chicken breasts lightly with salt and pepper to taste. Spread 1/4 of the garlic mixture over one side of each piece of chicken. Roll up the chicken and secure it with twine. Heat the oil in a large skillet over medium heat. When the oil is hot, add the chicken and cook for 10 to 15 minutes, turning to ensure that both sides are evenly browned. Remove the twine with kitchen scissors. Sprinkle each piece of chicken with the cheese just before serving.

Monterey Strata

Monterey Strata

8 ounces broccoli florets, cut into bitesize chunks

2 eggs

2 egg whites

2 C. fat-free milk

2 tsp. salt-free seasoning blend

1/4 tsp. salt

4 slices (5 ounces) 7-grain sourdough or whole wheat bread, cut into 1/2″ cubes

1/4 C. minced scallions or onion

1/2 C. (2 ounces) shredded swiss or gruyere cheese

 

Preheat the oven to 325°F. Coat a 12″ x 8″ baking dish with vegetable oil spray. Fill a skillet with 1/2″ water. Cover and bring to a boil. Add the broccoli. Cover and cook for 1 to 2 minutes, or until crisp-tender. Drain. In the baking dish, combine the eggs and egg whites. Beat with a fork until smooth. Add the milk, seasoning blend, and salt. Stir to blend. Add the bread, scallions or onion, and broccoli. Press with the back of a fork to submerge. Let stand for 5 minutes, or until the bread is soaked. Sprinkle on the cheese. Bake for about 45 minutes, or until puffed and golden.

 

Yield: 6 servings

Calories: 169

Fat: 5g

Fiber: 3g

Edamame and Escarole Salad

Edamame and Escarole Salad

1 C. shelled frozen edamame

1 T. fresh lemon juice

1 T. minced shallot

2 T. extra-virgin olive oil

sea salt and freshly ground black pepper

1 head escarole (5 lb.), torn into bite-size pieces

2 tsp. chopped fresh mint

2 tsp. chopped flat-leaf parsley

1/4 pound pecorino romano cheese

 

Bring a large pot of salted water to a boil. Add the edamame, and cook for 2 minutes. Drain well. In a small bowl, whisk together the lemon juice and shallot; slowly whisk in the olive oil. Season to taste with salt and pepper. In a large serving bowl, combine the edamame, escarole, mint, parsley, and the dressing; season to taste with salt and pepper. Shave the cheese over the salad.

Skinny Monte Cristo

Skinny Monte Cristo

4 slices whole wheat bread, toasted 

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

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

2 slices swiss cheese 

2 pinches nutmeg 

2 egg whites 

1/4 tsp confectioners’ sugar 

 

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

 

Yield: 2 servings

Calories: 190

Fat: 6g

Fiber: 5g

Fluffy Oven Scrambled Eggs

Fluffy Oven Scrambled Eggs

1/8 – 1/4 cup melted butter

12 eggs

1 teaspoon salt

3/4 – 1 1/4 cups milk

 

Preheat oven to 350°. Pour melted butter into a glass 9×13 inch baking dish. In a large bowl, whisk eggs and salt together until well blended. Gradually whisk in milk. Pour egg mixture into the baking dish and bake uncovered for 10 minutes. Stir, then bake 10 to 15 minutes more or until eggs are set to your liking.