20 ounces artichoke hearts
1/2 C. dry vermouth
1 T. lemon juice
1 clove garlic, crushed
1/2 tsp. dry mustard
freshly ground black pepper
1/2 T. tarragon
1 T. chopped parsley
2 T. margarine
Cook artichoke hearts. Drain. Combine vermouth, lemon juice, garlic, seasonings and margarine in a saucepan. Cover and simmer 5 minutes. Pour over cooked artichoke hearts. Garnish with chopped parsley.
Yield: 6 Servings
Calories: 109
Fat: 4g
Fiber: 1g
4 C. boiling water
2 chicken cube
1/2 C. onion, sliced
1/2 C. carrot, sliced
1/2 C. celery, sliced
1/2 C. tomato, sliced
1 garlic salt
Bring the water to a boil while you slice the vegetables. When boiling, add the vegies and boil for 5 minutes, before adding the chicken cube for a further minute until dissolved.
Yield: 4 servings
Calories: 42 cals
Fat: 0.4g
Fiber: 1.6g
1/2 C. sugar
1-1/4 C. 1% milk
2 T. Dutch process cocoa
2 T. dark rum
1 tsp. grated orange rind
2 large egg yolks
1 large egg white
14 oz. fat-free sweetened condensed milk
Preheat oven to 300F. Place sugar in a medium, heavy skillet over medium heat; cook until sugar dissolves. Continue cooking an additional 1-1/2 minutes or until golden. Immediately pour into a 9-inch quiche dish coated with cooking spray, tipping quickly until caramelized sugar coats bottom of dish. Combine milk and remaining ingredients in a food processor, and process mixture until smooth. Pour milk mixture over caramelized syrup in dish. Place dish in a shallow roasting pan, and add hot water to pan to a depth of 1 inch. Bake at 300F for 1 hour or until a knife inserted in center of flan comes out clean. Remove dish from roasting pan, and cool 30 minutes on a wire rack. Cover flan, and chill at least 3 hours. Place a plate upside down on top of dish, and invert flan onto plate. Drizzle any remaining caramelized syrup over the flan.
Yield: 8 servings
Calories: 184
Fat: 2g
Fiber: 0g
6 small fennel bulbs, 3 lb. total, trimmed
2 tomatoes, diced, or 14 1/2 oz. canned diced tomatoes, drained
1/4 C. (2 fl oz/60 ml) dry white wine
1 T. grated orange zest
3 garlic cloves, minced
2 tsp. balsamic vinegar
1/8 tsp. red pepper flakes
6 skinless, bone-in chicken breast halves, 5 oz. each, trimmed of visible fat
2 T. chopped fresh flat-leaf (Italian) parsley
Cut each fennel bulb in half lengthwise through the base. Cut each half into 4 wedges. In a large nonstick frying pan, combine the tomatoes, wine, orange zest, garlic, vinegar and pepper flakes. Cook over medium heat, stirring occasionally, until the mixture comes to a boil. Reduce heat to medium-low. Arrange the chicken and fennel over the tomato mixture, spooning a bit of the sauce over them. Cover and cook until the chicken is opaque throughout and the fennel is tender, about 25 minutes. Using a slotted spoon, transfer the chicken and vegetables to a warmed platter. Increase heat to high and cook, stirring occasionally, until the sauce has thickened slightly, about 5 minutes. Spoon the sauce over the chicken and vegetables and sprinkle with the parsley. To serve, divide among individual plates.
Yield: 6 servings
Calories: 163
Fat: 2g
Fiber: 2g
2 T. Light Cream Cheese Spread
1 medium apple, cored and cut into 8 wedges
1 T. Dry Roasted Peanuts, chopped
Spread cream cheese spread evenly onto apple wedges; sprinkle with peanuts.
Calories: 200
Fat: 10g
Fiber: 4g
4 ounces shrimp
1/2 9-ounce package frozen artichoke hearts
2 C. refrigerated or frozen egg product, thawed
1/4 C. fat-free milk
1/4 C. thinly sliced green onions
1/8 tsp. garlic powder
1/8 tsp. pepper
3 T. finely shredded Parmesan cheese
3 fresh cherry tomatoes, quartered (optional)
3 sprigs Italian parsley (optional)
Thaw shrimp, if frozen. Peel and devein shrimp. Rinse shrimp; pat dry. Halve shrimp lengthwise; set aside. Meanwhile, cook artichoke hearts according to package directions; drain. Cut artichoke hearts in quarters; set aside. Stir together egg product, milk, green onions, garlic powder, and pepper; set aside. Lightly coat a large nonstick skillet with nonstick cooking spray. Heat skillet over medium heat. Add shrimp to skillet; cook shrimp for 1 to 3 minutes or until shrimp turn opaque. Reduce heat to medium-low. Pour egg mixture into skillet; do not stir. As the egg mixture sets, run a spatula around the edge of the skillet, lifting edges to allow liquid to run underneath. Continue cooking and lifting edges until mixture is almost set (top will be wet). Remove skillet from heat; sprinkle artichoke pieces evenly over the top. Sprinkle with Parmesan cheese. Let stand, covered, for 3 to 4 minutes or until top is set. Loosen edges of frittata. Transfer to a serving plate; cut into wedges to serve. If desired, garnish with cherry tomatoes and parsley.
Yield: 3 servings
Calories: 164
Fat: 2g
Fiber: 3g
1 tub Crystal Light Pineapple Orange Flavor Low Calorie Soft Drink Mix
1 bottle (2 liter) club soda, chilled
2 C. cold orange juice
1 seedless orange, cut into 10 thin slices
Empty contents of drink mix tub into large plastic or glass pitcher. Add club soda; stir until drink mix is completely dissolved. Stir in orange juice. Serve over ice cubes in 10 tall glasses. Add orange slice to each glass.
Yield: 10 servings, 1 C. each
Calories: 30
Fat: 0g
Fiber: 1g
12 oz. fresh cranberries
1 C. water
3/4 C. Splenda pourable
In a saucepan mix Splenda and water. Stir to dissolve the Splenda. Bring to boil, add cranberries, return to a boil, reduce heat. Boil gently for 10 minutes stirring occasionally. Remove from heat. Cool completely at room temperature. Refrigerate. You can simmer the cranberries in apple juice, orange juice, etc. Add ins are raisins, zest. Add whole cloves or cinnamon sticks while simmering. Sugar-free cranberry sauce will not keep as long as the high-sugar kind because sugar acts as a preservative. However, if refrigerated, it will last at least a week, usually more.
Calories: 40
Fat: Trace
Fiber: 2g
3/4 lb. extra lean ground beef
1 medium yellow onion, chopped
1 pkt. Good Seasons Zesty Italian Salad Dressing Mix
1 can (28 oz.) crushed tomatoes
8 C. shredded cabbage (about 1 lb.)
1 C. water
1 C. Minute Brown Rice, uncooked
Brown meat and onion with dressing packet in large skillet or Dutch oven on medium-high heat 4 to 6 minutes or until meat is cooked through. Add tomatoes and cabbage; stir. Reduce heat to simmer; cover tightly. Cook 20 to 25 minutes or until cabbage is tender. Stir in water and rice; bring to boil. Cover; reduce heat and cook 5 minutes. Remove from heat; stir and cover. Let stand 5 minutes before serving.
Yield: 4 servings
Calories: 310
Fat: 6g
Fiber: 8g
1 3/4 C. flour
1 C. sugar
2 tsp. baking powder
2 tsp. baking soda
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. allspice
1 C. pumpkin, canned
1/4 C. margarine, melted
1/3 C. applesauce, unsweetened
1/2 C. egg substitute
6 oz. dried cranberries
Preheat oven to 350F. Lightly coat a bread pan with the nonstick spray. In a medium-sized mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, nutmeg and allspice. Using a separate mixing bowl, combine the pumpkin, margarine, applesauce and egg substitute. Add the pumpkin mixture to the flour mixture, and stir until the batter becomes moist. Gently fold in the dried cranberries. Pour the batter into the prepared bread pan. Bake for 60 minutes or until a toothpick inserted into the center of the bread comes out clean. Remove the bread from the pan, and let it cool on a wire rack before serving.
Yield: 12 servings
Calories: 192
Fat: 5g
Fiber: 1g
1 can (28 oz.) crushed tomatoes
1 shallot, thinly sliced
1 C. chopped sweet green peppers
1/2 tsp. olive oil
1/2 T. red wine vinegar
1/2 tsp. Italian herb seasoning
1/2 tsp. black pepper
1 lb. potato-filled pierogies, fresh or frozen (thawed)
Combine the first 7 ingredients in the crockery pot. Cover and cook on LOW for 5-9 hrs. or on HIGH for 3 1/2 to 5 hrs. Add the pierogies. Cover and cook for 1 hr.
Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g
2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper
In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.
Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g
2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper
In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.
Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g
1 (16-oz.) tube of polenta, cut into 1/4-inch-thick slices
Cooking spray
1 (8-oz.) package presliced mushrooms
1 tsp. bottled minced garlic
1/4 tsp. salt
1/3 C. sun-dried tomato Alfredo sauce (such as Classico)
1/4 C. chopped fresh basil
1/4 C. (1 oz.) shredded fontina cheese
Preheat oven to 500°. Arrange polenta slices in an 11 x 7-inch baking dish coated with cooking spray, allowing slices to overlap. Heat a medium nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms; cook 2 minutes, stirring frequently. Stir in garlic and salt. Cover, reduce heat, and cook 2 minutes. Stir in Alfredo sauce and basil. Spoon mushroom mixture evenly over polenta. Top with cheese. Bake at 500° for 7 minutes or until thoroughly heated.
Yield: 3 servings
Calories: 221
Fat: 7.4g
Fiber: 4.1g
1 C. minus 1 T. all-purpose flour
1 T. granulated sugar
1 tsp. baking powder
1/4 tsp. salt
1 C. skim milk
1/4 C. nonfat sour cream
1/4 C. + 1 T. egg substitute
1 tsp. vanilla extract
1 T. + 2 tsp. margarine, melted
1/2 C. blueberries
Finely chopped zest of 1 lemon
In large bowl, combine flour, sugar, baking powder and salt; mix well. In medium bowl, beat together milk, sour cream, egg substitute and vanilla. Pour milk mixture over dry ingredients, and with a sturdy spoon, mix until batter is just smooth; stir in margarine. Gently fold in blueberries and lemon zest. Spray nonstick skillet with nonstick cooking spray and set over medium heat; when hot, ladle a scant 1/4 C. of the batter into the pan to make a 3″ pancake;
when the top of the pancake is full of holes, flip the pancake and cook very briefly on the second side, just long enough to brown the second side. Slip onto
plate and keep warm. Repeat with remaining batter.
Yield 5 servings (10 pancakes)
Calories: 182
Fat: 5g
Fiber: 1g
1/4 C. Light Cream Cheese Spread
1/3 C. dried cranberries
4 stalks celery
Mix cream cheese spread and cranberries until well blended. Press evenly into hollow centers of the celery pieces. Cut each stalk crosswise into 4 pieces.
Yield: 4 servings, 4 pieces each
Calories: 80
Fat: 3g
Fiber: 2g
1 T. Light Cream Cheese Spread
1 T. Salsa
9 Ritz Sticks Crackers
1/4 C. total carrot and celery sticks
Spread cream cheese spread onto small plate; top with salsa. Serve as a dip with crackers and carrot or celery sticks.
Calories: 130
Fat: 7g
Fiber: 1g
2 Triscuit Crackers
2 Kraft Cracker Cuts Sharp Cheddar Cheese
1 tsp. Pecan Pieces
Top crackers with cheese and pecans.
Place on microwavable plate. Microwave on high 10 sec.
Calories: 130
Fat: 10g
Fiber: 1g
1/4 C. olive oil
2 T. balsamic vinegar
3 cloves garlic
2 oz. fresh basil
1 tsp. salt
1/4 tsp. black pepper
1 lb. mostaccioli or other tube-shaped pasta, cooked al dente
1 C. Calamata olives, pitted and halved
In a blender or food processor, combine olive oil, vinegar and garlic. Add half of the basil and whirl 1 minute. Add salt and pepper. Pour over mostaccioli while pasta is still warm. Add tomatoes and olives; toss. Garnish with remailing whole basil leaves.
Yield: 8 servings
Calories: 167
Total fat: 5g
Dietary fiber: 2g
3/4 C. yogurt
2 tsp sugar
2 mangos, peeled and cubed
In food processor, process mango and sugar until smooth. Add yogurt. Pour mixture into freezer container of an ice cream maker. Freeze according to manufacturer’s instructions. To prepare without and ice cream maker, pour mixture into an 8″x4″ freezer container. Cover and freeze 4 hours, whisking from time to time.
Yield: 4 servings
Calories: 94
Fat: 0g
Fiber: 2g
1/3 C. Shake ‘N Bake Extra Crispy Seasoned Coating Mix
2 T. Grated Parmesan Cheese
1 T. dried oregano leaves
4 boneless skinless chicken breast halves (1-1/4 lb.), cut lengthwise into thirds
1 jar (14 oz.) spaghetti sauce, warmed
2 C. hot cooked mixed vegetables
8 soft breadsticks
Preheat oven to 400°F. Measure 1/3 C. coating mix into shaker bag. Add cheese and oregano; mix well. Coat chicken with coating mixture as directed on package. Place in foil-lined 15x10x1-inch baking pan. Bake 20 minutes or until chicken is cooked through. Serve with spaghetti sauce for dipping, mixed vegetables and breadsticks.
Yield: 4 servings
Calories: 450
Fat: 10g
Fiber: 5g
3 stalks McCormick Lemon Grass
3 C. hot water
1/2 C. dry white wine or sherry
1 1/2 tsp. Garlic Salt
1 tsp. Szechwan Seasoning (or 1 tsp. ground ginger and 1/4 tsp. red pepper flakes)
1 lb. shrimp, peeled and deveined
2 T. cornstarch mixed with 2 T. water
6 oz. angel hair pasta or Chinese (ramen) noodles
4 C. torn fresh spinach leaves
1/4 C. cashews
Place lemon grass and water in 1-quart glass measure; cover and heat in microwave on HIGH 5 minutes; cool. Remove lemon grass to cutting board. Reserve liquid. Slice lengthwise then finely chop. Return lemon grass to water. (This can be done ahead for flavor to develop.) Combine lemon grass and water, wine, garlic salt and Szechwan seasoning in large skillet and bring to a boil. Stir in shrimp and cornstarch mixture. Cook and stir until shrimp turn pink and mixture thickens, 3-4 minutes. Meanwhile, cook pasta in boiling salted water 3-4 minutes in large saucepan. Drain and rinse pasta. Coat saucepan with nonstick cooking spray; return pasta to saucepan. Add spinach and shrimp mixture; toss. Garnish with cashews. Serve in bowls.
Yield: 6 servings
Calories: 212
Fat: 4g
Fiber: 3g
2 lb. chicken tenders or boneless skinless chicken breast, cut into strips
1/3 C. Grated Parmesan Cheese
1 pkt. Shake ‘N Bake Extra Crispy Seasoned Coating Mix
1 C. Barbecue Sauce
Preheat oven to 400°F. Moisten chicken with water. Shake off excess water. Add Parmesan cheese to coating mix in shaker bag. Add 2 or 3 chicken tenders to shaker bag and shake until evenly coated. Repeat with remaining chicken tenders. Place on nonstick baking sheet or baking sheet sprayed with cooking spray. Discard any remaining coating mixture in shaker bag. Bake 12 to 14 min. or until chicken is cooked through. Serve with barbecue sauce for dipping.
Yield: 8 servings
Calories: 230
Fat: 5g
Fiber: 1g
1/4 C. soy sauce
2 T. Fennel Seed
1 T. Ground Ginger
1 tsp. Chili Powder
2 cloves garlic
zest of 1 lemon
1 1/2 lb. flank steak
Place soy sauce, spices, garlic and lemon zest in a food processor and blend coarsely. Pour into self-closing plastic bag or glass bowl. Trim excess fat from flank steak. Place in bag or bowl and marinate in refrigerator for 2 to 24 hours, turning periodically. Rinse meat and pat dry. Grill as desired. Let meat rest 5 minutes; cut diagonally into thin slices.
Yield: 10 servings
Calories: 252
Fat: 12g
Fiber: 0g
6 C. Yukon gold potato slices (about 6 medium potatoes), about 1/8 inch thick
3 T. butter, melted, divided
1/2 C. Kraft 100% Grated Parmesan Cheese, divided
Chopped fresh chives (optional)
Preheat oven to 425°F. Rinse potatoes; pat dry on paper towels, then pat dry. Brush 1 tablespoon of the butter onto bottom and side of 9-inch pie plate. Toss potatoes with remaining 2 T. butter and 1/4 C. of the cheese; arrange potato slices, in several layers, on bottom and up side of pie plate. Sprinkle with remaining 1/4 C. cheese. Bake 1 hour or until potatoes are tender. Loosen potatoes from side and bottom of pie plate. Invert immediately onto serving plate; sprinkle with chives, if desired. Cut into 8 wedges to serve.
Yield: 8 servings
Calories: 130
Fat: 7g
Fiber: 1g
3/4 lb. lamb, lean ground
1 onion, finely chopped
2 garlic cloves, finely chopped
1 1/3 T. cumin
1 tsp. ginger
1 tsp. paprika
3/4 tsp. cinnamon
1 pinch cayenne
1 pinch saffron threads, soak in water
2 T. chopped fresh parsley
2 T. fresh coriander leaves, chopped
salt and freshly ground black pepper, to taste
1 egg lightly beaten
4 slices filo (whole wheat if you can find it)
melted butter
Combine all but the filo, melted butter and egg. sauté the lamb, onion, garlic, cumin, ginger, paprika, cinnamon, cayenne, saffron, parsley, coriander, salt and pepper in a frying pan and cook over a medium heat, uncovered and stirring occasionally. Cook for about 6 minutes, or until the moisture has completely evaporated and the lamb has cooked. Drain off and discard the fat. Add the egg and continue to stir for about 1 minute, or until it is cooked. Preheat the oven to 375°F. Cut 3 inch wide strips of filo. Brush 1 strip with melted butter and place another one on top. Brush with the butter and place a heaped tsp. of filling at one end. Fold the corner in to make a triangle. Fold along the line as you would in folding a flat. Repeat with the remaining filo and filling. Place on a greased baking sheet and bake for about 15 minutes, until golden. Serve immediately, warm or at room temperature.
Yield: 6 servings
Calories: 182
Fat: 11g
Fiber: 1g
5 C. cut-up assorted fresh fall vegetables, such as carrots, onions, parsnips, rutabagas and turnips
1/3 C. Kraft LIGHT DONE RIGHT! Zesty Italian Reduced Fat Dressing
1/3 C. Grated Parmesan Cheese
Preheat oven to 450°F. Toss vegetables with dressing and cheese.
Place vegetable mixture in lightly greased foil-lined 15x10x1-inch baking pan. Bake 40 to 45 min. or until vegetables are tender, stirring occasionally. Use Your Grill: Preheat grill to medium heat. Toss vegetables with dressing and cheese; place in prepared pan as directed. Grill 40 to 45 min. or until vegetables are tender, stirring occasionally.
Yield: 6 servings
Calories: 100
Fat: 4g
Fiber: 3g
6 artichokes (4 to 4 1/2 in. wide) or 2 packages (9 oz. each) frozen artichoke hearts
1 tsp. dried thyme
1 tsp. coriander seed
1 tsp. dried basil
1/2 tsp. coarsely crushed black peppercorns
Spinach filling (recipe follows)
3/4 C. shredded gruyere or Swiss cheese
Rinse and drain fresh artichokes. Trim leaves off just above artichoke bottoms. Discard leaves or save to cook separately. In a 3- to 4-quart pan over high heat, bring 1 1/2 quarts water, thyme, coriander, basil, and peppercorns to a boil. Add fresh artichoke bottoms, cover, reduce heat, and simmer until bottoms are tender when pierced, about 30 minutes. (Or add frozen artichoke hearts and simmer until thawed and seasoned, about 10 minutes.) Drain artichokes. Trim coarse fibers from artichoke bottoms, break off remaining leaves, and scoop out and discard fuzzy centers. Place artichokes in a shallow 8- or 9-inch-wide casserole; turn bottoms C. side up. Cover artichokes with spinach filling and sprinkle with cheese. Bake in a 350° oven until cheese is lightly browned, about 35 minutes (45 minutes if chilled).
Spinach filling: Thaw 2 packages (10 oz. each) frozen leaf spinach and squeeze out as much liquid as possible. Coarsely chop spinach. Peel and chop 1 onion (1/2 lb.). In a 10- to 12-inch frying pan, frequently stir onion, 1/4 C. water, and 1 T. butter or margarine until onion is slightly browned, about 5 minutes. Remove from heat and mix 2 T. all-purpose flour with onion, then smoothly stir in 1 C. fat-skimmed chicken broth and fat free half-and-half. Season with 1/4 tsp. fresh-grated or ground nutmeg. Stir over high heat until boiling, about 2 minutes. Add spinach, mix well, and season to taste with salt and pepper. Use hot or cold.
Yield: 6 servings
Calories: 192
Fat: 10g
Fiber: 7.9g
8 slices Bacon, chopped
1/2 C. cherry tomatoes
1 tub (8 oz.) Chive & Onion Cream Cheese Spread
1 C. milk
1/2 C. Grated Parmesan Cheese
6 C. hot cooked penne pasta
Cook bacon in skillet 5 min. or until bacon is crisp, stirring occasionally. Drain skillet, leaving bacon in skillet. Stir in cherry tomatoes. Add cream cheese spread, milk and Parmesan cheese; mix well. Cook until hot and bubbly, stirring frequently. Stir in pasta.
Yield: 8 servings
Calories: 320
Fat: 14g
Fiber: 2g
5 to 7 cloves garlic, peeled, plus 2 cloves garlic, one sliced, one minced
Enough olive oil to cover the bottom of a wide saute pan
4 big handfuls greens (baby mustard, turnip, chard), picked and roughly shredded
Salt and freshly ground black pepper
Place saute pan over medium heat and then lightly crush 5 to 6 garlic cloves. When the pan is hot, add just enough oil to cover the bottom of the pan and add the garlic. Cook, stirring frequently until golden brown (3 to 5 minutes). Remove from the oil. At this point, the greens can be quickly Sauteed for a mild garlic flavor. If you’re looking for something a little stronger, thinly sliver 1 clove and add it to the pan stirring constantly (burned garlic is not Good Eats, nor is anything that touches it). Once the slivers turn golden, add the greens and toss to coat with the hot oil. Season with salt and pepper as soon as the greens start to wilt and plate immediately. If you’re looking for even more garlic flavor, finely mince a clove of garlic and toss it into the greens during the last 30 seconds of cooking and toss the greens to distribute. Keep the pan and the greens moving constantly, if you can. Serve as a side dish or toss with pasta and serve as a main course.
Yield: 4 servings
2 1/2 C. unbleached all-purpose flour
1/2 C. freshly grated pecorino Romano cheese
1/4 C. finely chopped dried tomatoes
1 T. sugar
2 tsp. baking powder
1 tsp. baking soda
1 tsp. cracked black pepper
tsp. salt
1 C. milk
1 C. tightly packed coarsely shredded zucchini
2 large eggs
1/4 C. olive oil
Heat oven to 400ºF. Spray muffin cups (12 regular or 24 miniature) with cooking spray. Combine flour, grated cheese, dried tomatoes, sugar, baking powder, baking soda, pepper, and salt in a large bowl. Stir until blended. In a separate bowl stir the milk, zucchini, eggs, and oil until well blended. Add to the dry ingredients all at once and fold together just until evenly moistened. Do not overmix. Divide the batter evenly among the muffin C.. Bake until a toothpick inserted in center comes out clean, 22 to 25 minutes for regular muffins, or 11 to 12 minutes for the mini muffins. Cool muffins on a wire rack before removing from pan.
Yield: 12 servings
Calories: 166
Fat: 6.3g
Fiber: 1g
2 large sweet potatoes, peeled and cubed
2 T. unsalted butter
1 whole canned chipotle pepper in adobo sauce, chopped
1 tsp. adobo sauce from can of peppers
1/2 tsp. salt
Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Add butter to potatoes and mash with potato masher. Add peppers, sauce, and salt and continue mashing to combine. Serve immediately.
Yield: 4 servings
Calories: 126
Fat: 6.5g
Fiber: .8g
1 flank steak (about 1-1 1/2 lbs.)
2 onions, chopped
1 or 2 green peppers, chopped
1 jalapeno or serrano pepper, optional
4 or more cloves garlic, chopped
2 C. no-salt-added tomatoes put through a blender or food processor OR 2 C. no-salt-added tomato sauce, if you can find it. 1 C. white wine
2 bay leaves
Cooking spray
Pepper to taste
Water
Pepper the flank steak. Heat a DRY cast iron frying pan on the stove for about 5 minutes, until it is really hot. Brown steak in frying pan for about 4 minutes each side. If your smoke alarm goes off, you’re doing it right. Add enough water to reach the top of the steak, cover and simmer (low heat) for about 2 hours, until strands of meat pull off easily. Let meat cool. When cool enough to handle, shred meat. (I do this by hand.) Set shredded meat and pan juices aside. In a clean pan (preferably non-stick, DON’T use a cast iron pan for this part. The iron will react with the tomatoes.), heat some cooking spray. Brown onions and garlic. Add green peppers and serrano or jalapeno pepper (if desired) and cook for a few minutes. Add meat, cooking broth (from frying pan), tomato sauce, wine and bay leaves. Cook uncovered for about 1/2 hour. Serve with rice.
Yield: 6 servings
Calories: 333
Fat: 15g
Fiber: 1.6g
4 T. butter
1 shallot, chopped
1 T. red wine vinegar
2 tsp. honey
Salt and freshly ground black pepper
6 loosely packed C. baby spinach
Melt the butter in a small skillet over medium heat. Add the shallot and cook until the shallot is tender and the butter turns a light brown color, 2 to 3 minutes. Remove from the heat and stir in the vinegar, honey, and salt and pepper. Pour over the spinach in a bowl and toss.
Yield: 4 servings
Calories: 133
Fat: 11.8g
Fiber: 4.5g
1/3 C. popping corn
1 T. pizza seasoning
1/2 C. grated Parmesan cheese
1 T. butter
Place butter and popping corn in a large covered saucepan or wok and cook over a high heat, shaking vigorously for approximately 2 minutes, or until all corn has popped. Sprinkle with seasoning and cheese. Portion into paper cones or bags and serve immediately
Yield: 6 servings
Calories: 58
Fat: 4g
Fiber: 0g
1 1/4 lb., 4 large handfuls, haricots verts – thin green beans, trimmed
2 T. light in color oil, such as vegetable oil or peanut oil
2 T. sesame seeds
Salt
Bring 2 inches water to a boil in a large skillet. Salt water once it comes to a boil. Blanch haricots verts in boiling water 2 minutes, drain and cool. Pat beans dry on paper towels. Dry skillet as well and return to heat. Heat pan over high flame and add oil to coat the bottom of pan. Add beans to hot oil and stir fry using tongs to move and toss the beans until they are charred and very hot, 3 to 4 minutes. Sprinkle beans with sesame seeds and cook 30 seconds more, to both toast the seeds and distribute them. Pile fried beans onto a serving plate and sprinkle with salt, to your taste.
3 bananas, quartered horizontally
1/2 tsp. grated orange zest
1/4 tsp. grated lime zest
1/2 C. fresh orange juice
1 tsp. fresh lime juice
1/4 C. raisins or currants
1/4 tsp. vanilla extract
1/4 tsp. ground cinnamon
Preheat the oven to 375°F. In a shallow baking dish just large enough to hold them, arrange the bananas in a single layer. In a small bowl, combine the zests, juices, currants, vanilla, and cinnamon and whisk to blend. Pour over the bananas and bake, uncovered, for about 20 minutes or until the bananas are lightly browned and bubbling. Use a spatula to put 3 banana pieces in the center of each plate and spoon the sauce from the dish over them.
Yield: 4 servings
Calories: 120
Fat: 6g
Fiber: 2.4g
1/2 stick butter
1 lime, juiced and zested
1 small jalapeno, seeded
1 clove garlic
1 tsp. sweet paprika
6 ears corn on the cob, husked
1 slice bread, of any kind
Coarse salt
Combine butter, lime, jalapeno, garlic and paprika in food processor and pulse process until smooth. Place on waxed paper or plastic and roll. Place in freezer until ready to serve. Cook corn by boiling, steaming or grilling. Cut disks of butter and rub onto corn, nesting the butter in a slice of bread to apply it to the hot corn. Season ears with salt (and fight over the hot buttered bread slice!)
Yield: 6 servings
Calories: 157
Fat: 8.8g
Fiber: 4.2g
1 C. dried kidney beans, sorted and rinsed
4 C. water
1/2 C. butter or margarine
4 celery stalks, chopped
4 medium onions, chopped
2 large carrots, peeled and chopped
1 C. green pepper, chopped
1/2 C. flour
4 C. chicken broth
4 tsp. Worcestershire sauce
1/2 tsp. chili pepper
11/2 C. apple juice
3 C. (3/4 lb.) cheddar cheese, shredded
Place beans in large pan, cover with water and either soak overnight or use the Quick-Soak Method. Drain beans, keeping soaking liquid, adding extra water to soaking liquid to equal 3 C.. Place beans in pan with the 3 C. of liquid. Heat to boiling, cover and simmer until beans are tender (11/2 to 2 hours). Melt butter in pan; add celery, onions, carrots and green pepper and sauté for 5 minutes over low heat. Gradually add flour and cook 1 minute. Gradually add chicken broth, Worcestershire Sauce, chili pepper, and 2 C. of beans. Bring to boil, reduce heat to low, cover and simmer 30 minutes. Stir in the rest of the beans and apple juice. Cook 15 minutes. Add cheese and stir until it melts.
1 very large zucchini, washed and trimmed
1 tomato, coarsely chopped
3 oz. mozzarella cheese, grated
4 to 6 basil leaves, chiffonaded, for garnish
Preheat oven to 400 degrees F.
Cut the zucchini horizontally or severely on the bias about 1/3 inch thick. Brush with olive oil and season with salt and pepper. Either roast on baking sheet in oven for about 10 minutes or grill. Zucchini strips should retain body and firmness. Sprinkle cooked zucchini with chopped tomato and mozzarella. Return to oven and allow cheese to melt, about 5 to 8 minutes. Remove from oven and sprinkle with basil.
Yield: 4 servings
Calories: 72
Fat: 3.8g
Fiber: 1.9g