Kristen's Recipes – Page 238 – (Sometimes) Healthy Recipes

Grilled Chicken Pizza

October 26, 2003 Kristen

1 lb. pizza dough, divided into four pieces
1 lb. boneless chicken pieces, grilled
Olive oil
1/2 cup chopped red pepper (saut in olive oil and set aside)
1/2 cup chopped onion (saut in olive oil and set aside)
1/4 cup chopped chives
8 oz. shredded mozzarella cheese

Prepare the charcoals for grilling with the coals glowing hot. Roll each piece of dough out to approximately 1/8-inch thick. Brush lightly with olive oil on both sides. Place directly on the grill grate. Checking with a spatula, grill until the bottom is golden brown and the top starts to bubble (about 5 minutes). Using 2 spatulas, turn dough over. Top evenly with mozzarella, chicken, peppers, onions and chives. Place lid on grill for approximately 6 minutes, or until the bottom is golden brown and cheese is melted.

High Fiber Pizza Crust

October 25, 2003 Kristen

1 tsp. honey
3/4 cup warm water
1T. active dry yeast
3/4 cup arrowroot flour
1 1/2 cups spelt flour
1 1/2 cups cooked great white northern beans, pureed
1 tsp. salt
1/4 cup regular olive oil
Note: add spelt flour as required.

In mixing bowl, dissolve honey in warm water. Sprinkle in yeast and let stand 10 minutes until foamy. In separate bowl, stir together flours, pureed beans and salt. Stir oil into yeast mixture. Stir in about half the flour mixture. Gradually stir in the rest of the flour to make a slightly sticky ball of dough. Divide into two balls. On a lightly floured surface, roll out each half of the dough into circles about 10 inches in diameter. Transfer to two nonstick pizza pans. Stretch dough to fit round pans. Let rest at least for 10 minutes before adding toppings. A 30-minute rise will give you a thicker, higher crust. Add toppings just before baking in a pre-heated oven at 375-degree. Bake 25 minutes.

Yield: 2 pizza crusts, 12 servings total
Serving Size: 1 slice pizza

Calories: 148
Fat: 5g
Fiber: 2.5g

Notes: Even though an individual slice doesn’t meet the 4g fiber I usually require to put this in the high fiber category, I’m adding it because a person would rarely have one slice only, plus it’s still tons of fiber over white bread dough. This isn’t particularly low calorie dough, and this is only for the crust, not the toppings which will add even more calories. But if you are craving pizza, this is a great way to get some extra fiber in your diet. With topping of caramelized onion, sliced artichole hearts and a minimal amount of sauce and cheese — yum! =)

Herbed Cheese Pizza

October 25, 2003 Kristen

1-1/2 cups all-purpose flour, divided
1 tsp. sugar
1 package quick-rise yeast (2-1/2 tsp.)
1/2 cup warm water (105` to 115`)
1 tsp. olive oil
1/2 tsp. salt, divided
Cooking spray
2 tsp. cornmeal
3 garlic cloves, minced
1 T. chopped fresh or 1 tsp. dried oregano
1 T. minced fresh cilantro
3/4 tsp. fennel seeds
1/4 tsp. crushed red pepper
1 (8-ounce) can no-salt-added tomato sauce
1-1/2 cups (6 oz.) shredded part-skim mozzarella cheese

Lightly spoon flour into dry measuring cups; level with a knife. Dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Add 1-1/4 cups flour, oil, and 1/4 tsp. salt; stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes); add enough of remaining flour, 1 T. at a time, to prevent dough from sticking to hands. Place dough in a bowl coated with cooking spray; turn to coat top. Cover; let rise in a warm place (85F), free from drafts, 30 minutes or until doubled in bulk. Preheat oven to 450F. Punch dough down; roll dough into a 12-inch circle on a lightly floured surface. Place dough on a baking sheet or 12-inch pizza pan coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough to form a rim. Let dough stand, covered, 10 minutes. Place a small saucepan coated with cooking spray over medium heat until hot. Add garlic, and saut 2 minutes. Add 1/4 tsp. salt, oregano, cilantro, fennel seeds, pepper, and tomato sauce; reduce heat, and simmer, uncovered, 20 minutes or until mixture is thick, stirring occasionally. Spread sauce over pizza crust; sprinkle with cheese. Bake at 450F for 10 minutes or until cheese is melted and crust is golden. Remove pizza to cutting board; cut into wedges.

Yield: 6 servings
Calories: 221
Fat: 5.8g
Fiber: 1.4g

Vegetable Whole Wheat Pizza

October 24, 2003 Kristen

Dough:
1 cup warm water
1 tsp. honey
1 package dry yeast
1 1/4 cups whole wheat flour
1 1/4 cups all-purpose flour, plus more for kneading and forming dough
1 tsp. dried oregano
1 tsp. crushed red pepper flakes
1 tsp. salt
Vegetable Spray, for bowl
Cornmeal, for pan
Topping:
1 T. olive oil
1/4 to 1/2 cup white wine
2 large red onion, chopped
4 cups packed fresh spinach leaves, washed well
1 T. chopped fresh tarragon leaves
Salt and freshly ground black pepper
3 fresh tomatoes, sliced
3/4 cup chopped mushrooms
1 yellow bell pepper, chopped
1/2 cup grated part-skim mozzarella
1/4 tsp. crushed red pepper flakes
1 1/2 tsp. garlic salt

Preheat the oven to 450 degrees F. To make the dough: In a small bowl, combine water, honey, and yeast. Let stand until foamy, about 10 minutes. In a large mixing bowl, combine the flours, oregano, crushed red pepper and salt. Add the yeast mixture and stir until a soft dough forms. Turn the dough out onto a floured surface and knead until smooth, adding flour as needed if dough is sticky, about 10 minutes. Clean the bowl and coat it with vegetable spray. Form the dough into a ball, put it in the bowl and cover with a kitchen towel. Let rise in a warm place until doubled in size, about 1 hour. Meanwhile, to make the topping: Heat the olive oil and 1/4 cup wine in a large nonstick skillet over medium-high heat. Add the onion and cook until softened, adding more wine, if needed, 3 to 4 minutes. Add the spinach and cook until just wilted, about 3 minutes more. Stir in tarragon and season with salt and pepper, to taste. Set aside. Punch the dough down and let rest for 10 minutes. Sprinkle a large baking sheet with cornmeal. On a lightly floured surface, stretch the dough into a 12-inch circle, rolling the edge over slightly and pinching it together to form a thick rim. Place the dough on the baking sheet. Arrange the tomato slices over the crust and top with the spinach mixture. Scatter the mushrooms and bell pepper over the top, then sprinkle with the cheese and crushed red pepper. Bake until crust is golden brown, about 35 minutes. Sprinkle with garlic salt, cut into wedges and serve immediately.

Yield: 8 servings
Calories: 216
Fat: 4g
Fiber: 5g

Mushroom-Lover’s Pizza

October 24, 2003 Kristen

1 (10-ounce) can refrigerated pizza crust dough (or supply your own)
1 T. cornmeal
1-1/4 cups sliced oyster mushroom caps (about 3.75 oz.)
1-1/4 cups sliced cremini mushrooms
1/4 cup thinly sliced shallots
1 tsp. dried Italian seasoning
1/4 tsp. pepper
1/4 cup grated fresh Parmesan cheese
1/4 cup (1 ounce) shredded fontina or Swiss cheese

Preheat oven to 500 degrees.Roll dough into a 13 x 9-inch rectangle; place on a baking sheet sprinkled with cornmeal. Arrange sliced mushrooms and shallots over dough. Sprinkle with Italian seasoning and pepper; top with cheeses. Bake at 500 degrees for 10 minutes or until crust is golden brown.

Yield: 6 servings
Calories: 160
Fat: 4.5g
Fiber: 0.6g

Notes: If you take the time to sauté the mushrooms before they go on the pizza, the texture may be more pleasing and the flavors intensified. Also, with no sauce, this is dryer than your traditional pizza hut slice. Plain tomato sauce with a little italian seasoning stirred in could be used to add some moisture without many calories and no fat. Also tasty, but changing the calories/fat is some chopped garlic mixed in olive oil brushed over the surface of the dough.

Mushroom-Lover’s Pizza

October 24, 2003 Kristen

Yield: 6 servings
Calories: 160
Fat: 4.5g
Fiber: 0.6g

Notes: If you take the time to saut the mushrooms before they go on the pizza, the texture may be more pleasing and the flavors intensified. Also, with no sauce, this is dryer than your traditional pizza hut slice. Plain tomato sauce with a little italian seasoning stirred in could be used to add some moisture without many calories and no fat. Also tasty, but changing the calories/fat is some chopped garlic mixed in olive oil brushed over the surface of the dough.

Pasta Puttanesca

October 23, 2003 Kristen

1 T. olive oil
4 anchovy fillets, finely chopped
2 large cloves garlic, finely chopped
1/4 tsp. thyme
1/8 to 1/4 tsp. crushed red pepper flakes
1 can (28 oz.) plum tomatoes, chopped with their juice
1/4 C. Calamata olives, pitted and chopped
2 T. capers
8 oz. corn spaghetti
2 T. chopped parsley

In medium skillet, heat olive oil over medium heat. Add anchovy fillets, garlic, thyme, and red pepper and cook 1 minute or until garlic is golden brown. Add tomatoes, olives, and capers, and bring to a boil over high heat. Reduce heat to medium and cook 3 minutes or until sauce is slightly reduced and flavors are blended. Meanwhile, in large pot of boiling water, cook pasta according to package directions. Drain and transfer pasta to large serving bowl. Pour sauce over pasta, add parsley and toss to combine.

Yield: 4 servings
Calories: 290
Fat: 6.7g
Fiber: 9.7g

Spinach & Mushroom Enchiladas

October 23, 2003 Kristen

for the sauce:
2 (10-ounce) cans tomatoes with chiles
1 small onion, chopped
1 garlic clove, minced
2 tsp. ground cumin
2 T. chopped cilantro leaves
1 T. chopped oregano leaves
Kosher salt
Freshly ground black pepper

For the enchiladas:
1 large red onion, diced
1 garlic clove, minced
1/2 lb. portobello mushrooms, cleaned and cut into 1/2-inch pieces
1(10-ounce) box frozen chopped spinach, thawed and squeezed to remove excess water
1/2 C. skim milk
1 T. cornstarch
1 1/2 tsp. ground cumin
1 T. minced chipotle in adobo (optional)
1 lime, juiced
4 (6-inch) low-fat corn tortillas
1/4 C. queso blanco (crumbly white mexican cheese)

For the sauce: Combine all of the sauce ingredients in a saucepan. Bring to a simmer and cook until all of the vegetables are tender, about 15 minutes. If desired, you can puree with an immersion blender or an immersion blender for a smooth consistency. Season to taste with salt and pepper. Thin with water, if necessary. While the sauce is simmering, make the filling. For the filling: Heat a 12-inch nonstick sauté pan over medium heat. Add the onions and garlic and cook until the onions are translucent, about 4 minutes. Add the mushrooms and cook until they have released most of their liquid, about 6 minutes. Add a few T. of water if the mushrooms get too dry. Add the spinach and cook until it is heated through. Combine the milk and the cornstarch to make a slurry. Add the milk mixture and bring to a simmer. Once the mixture comes to a simmer, the cornstarch will thicken the liquid. Cook for 1 minute. Add the cumin, chipotle, and lime juice and mix well. Remove from the heat and season, to taste, with salt and pepper. Cool slightly. Preheat the oven to 375 degrees F. Wrap the tortillas in a wet paper towel and microwave for 15 seconds to heat. Ladle 1/2 of the sauce into the bottom of a baking dish. Place a few T. of the filling on each tortilla and roll into a cylinder. Place, seam side down in the dish. Repeat with the remaining tortillas and filling. Top with the remaining sauce and the cheese. Bake, uncovered, until heated through and bubbly, about 25 to 30 minutes.

Yield: 4 servings
Serving Size: 1 Enchilada with sauce

Calories 203
Fat: 3.4g
Fiber: 6.7g

Vegetable Strudel

October 22, 2003 Kristen

5 C. fresh spinach leaves
2 medium red sweet peppers, cut into 1-inch strips
1 medium yellow summer squash, cut into 1-inch strips
2 carrots, shredded
1/2 C. sliced fresh mushrooms
4 green onions, sliced (1/2 C.)
1/4 C. oil-packed dried tomatoes, drained well and chopped
3 T. grated Parmesan cheese
1 T. snipped fresh oregano or 1/2 tsp. dried oregano
1/8 tsp. salt
1/8 tsp. black pepper
Dash ground red pepper
Butter-flavor nonstick spray coating
6 sheets frozen phyllo dough, thawed
2 T. fine dry bread crumbs

For filling, place the spinach in large colander; set aside. In a large saucepan cook sweet peppers, summer squash, carrots, mushrooms, and green onions in 4 C. boiling water for 2 to 3 minutes. Pour over spinach to drain; rinse immediately with cold water. Drain well, pressing out excess moisture. Transfer vegetables to a large bowl. Stir in the dried tomatoes, 2 T. of the Parmesan cheese, the oregano, salt, black pepper, and ground red pepper. Set filling aside. Spray a large baking sheet with nonstick coating. Place 1 sheet of phyllo on a dry kitchen towel. (Keep remaining sheets covered with plastic wrap to prevent drying out.) Spray with nonstick coating. Place another sheet on top; spray with nonstick coating. Sprinkle with half of the bread crumbs. Place 2 more sheets of phyllo on top, spraying each with non- stick coating. Sprinkle with remaining crumbs. Add remaining 2 sheets of phyllo, spraying each with nonstick coating. Spoon filling along 1 long side of phyllo stack about 1-1/2 inches from edges. Fold in the short sides over the filling. Starting from the long side with filling, roll up jelly-roll style. Place strudel, seam side down, on the prepared baking sheet. Spray top with nonstick coating. Using a sharp knife, score into 8 slices, cutting through the top layer only. Sprinkle with remaining Parmesan cheese. Bake in a 375 degree F. oven for 25 to 30 minutes or until the strudel is golden. Let stand for 10 minutes before serving. To serve, cut along scored lines into slices.

Yield: 4 Servings
Calories: 182
Fat: 5g
FIber: 4g

My Families Barbequed Pork

October 22, 2003 Kristen

1 tsp. Accent
1/2 C. Sugar
1 1/2 C. Soy Sauce
1 T. Sesame Oil
1 T. Red Food Coloring
1 1/2 T. Yellow Food Coloring
2 tsp. Salt
One 3-5 lb lean boneless pork loin, cut into sections length wise
1 T. Honey
2 T. Oil

Mix first 7 ingredients (accent through salt) well in a large ziploc bag. Add meat to marinade and allow to marinate 24 hour in refrigerator. Preheat oven to 400 degrees. Place meat on a foil lined broiler pan. Mix honey and cooking oil. Place meat in oven and cook 15-25 minutes per side; time depends on how thickly you sliced the meat into tenderloins. Baste with the honey-oil mix once each side while cooking. This smells really bad while it cooks, so prepare ahead of time for guests. You need to check the meat often to make sure it is not burning.

After meat is cooled, slice thinly, serve with hot mustard (coleman’s dry mustard mixed with water), ketchup and sesame seeds if you wish. I put a minor amount of dry hot mustard in the ketchup mixture with a drop or two of soy sauce instead of using straight ketchup.

Notes: I had a difficult time figuring the calories on this recipe. You discard quite a few calories pouring off the marinade, so it’s not just a matter of adding it all up and dividing by how ever many servings. When my family makes this, the slices usually come out about 1 1/2″ tall x 3″ wide x 1/4″ thick (maybe a little thinner sliced), and each slice at that size works out to about 25 calories, about 160 calories for 3 oz. or so is a rather rough guess.

Chile Relleno Puff

October 21, 2003 Kristen

5 eggs
1/4 C. flour
1/4 tsp. salt
1/2 tsp. baking powder
1 pint nonfat cottage cheese
1 large can (7 oz) mild green chiles, chopped
1/2 C. reduced fat mozzarella, shredded
1/4 C. reduced fat cheddar, shredded, for top

Preheat oven to 350*F. Beat eggs until light and lemon colored. Whisk in flour, then baking powder, salt, cottage cheese and mozzarella. Blend until smooth. Stir in chiles. Pour into a glass pie dish or similar baking pan. Sprinkle cheddar cheese on top. Bake for 20-25 minutes until the center is firm and the top lightly browned.

Yield: 4 servings
Calories: 232
Fat: 3g
FIber: 1g

Pork Scallopine Perugina

October 21, 2003 Kristen

from Cooking Light, October 2003

4 (4oz.) boneless center cut loin pork chops (3/4″ thick)
1/4 C. flour
1/2 tsp. Pepper
4 tsp. Olive Oil, divided
1 T. Capers, rinsed and drained
2oz. very thin sliced Prosciutto, cut into 1/4″ strips
2 cloves Garlic, thinly sliced
1/2 C. Chicken Broth
1 tsp. Flour
1 1/2 C. White Wine
1 1/2 T. grated Lemon Rind
1 tsp. finely chopped fresh Sage
4 canned Anchovy Fillets, drained, rinsed and chopped
4 C. hot cooked fettuccine (1 9oz. package of fresh pasta)

Place each piece of pork between 2 sheet of heavy duty plastic wrap and pound each piece to 1/2″ thickness using a meat mallet or rolling pin. Combine flour and pepper in shallow dish. Dredge pork in flour mixture. Heat 1 tsp. oil in a large non stick skillet over medium-hgh heat. Add capers, proscuitto and garlic, sauté 3 minutes. Combine broth and 1 tsp. flour, stirring well with a whisk. Add broth mixture, wine, rind, sage and anchovies to pan and cook 10 minutes, stirring occasionally. Pour sauce in a bowl and keep warm; wipe pan clean with a paper towel. Heat 1 T. oil in pan over medium high heat. Add pork to pan and cook 2-3 minutes on each side, or until done. Add sauce back to pan, cook 30 seconds, or until fully heated, stirring constantly. Remove pork from pan. Add pasta to pan; toss well to coat. Place one cup pasta on each of 4 plates; top each with one chop.

Yield: 4 servings
Serving Size: 1 C. Pasta with sauce + 1 pork chop

Calories: 421
Fat: 14.4g
Fiber: 1.7g

Easy Carrot and Chayote Squash Soup

October 20, 2003 Kristen

1 chayote squash, cut into 1/2-inch cubes
1/2 T. olive oil
1 16-oz. can low-sodium fat free chicken broth
1 16-oz. package of frozen carrot coins
1 16-oz. can evaporated skim milk
2 cloves garlic, minced
1/8 tsp. black pepper

Brush squash with olive oil. Roast squash in a preheated 400 F. oven for 30 minutes, or until the cubes start to blacken around the edges. Remove from the oven and set aside. In a medium pot on medium-low heat, steam carrots according to package directions. Transfer cooked carrots to a blender, and add garlic and chicken broth. Puree the mixture until smooth, and then return it to the pot and turn the heat on low. Stir in the milk and the pepper, and bring the soup to a simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted chayote squash to the center of each bowl.

Yield: 6 Servings
Calories: 120
Fat: 1.4g
Fiber: 1.9g

Asian Beef & Vegetables

October 20, 2003 Kristen

1/3 C. reduced-sodium soy sauce
1/4 tsp. red pepper flakes
4 (1/2-inch-thick) boneless beef top round steaks
3 oz. dried thin spaghetti
3 tsp. olive oil, divided
1 medium red onion (6 oz.), halved and sliced
1 red bell pepper, chopped
5 green onions, thinly sliced
1 T. minced fresh ginger
1/2 lb. savoy or green cabbage, finely shredded (5 C.)
1/4 lb. crimini or white mushrooms, sliced
1/2 C. water
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
2 tsp. minced garlic

Stir together soy sauce and red pepper flakes in a shallow glass baking dish. Add steaks, turn to coat and let marinate at room temperature 30 minutes, turning once. Meanwhile, cook spaghetti according to package directions; drain and rinse with cold water. Heat a 12-inch nonstick skillet over medium heat. Add 2 tsp. of the oil, the onion and bell pepper. Cook about 5 minutes or until onion softens. Add green onions, ginger and garlic. Cook 1 minute, stirring. Add cabbage, mushrooms, water, salt and pepper. Bring to a boil over high heat. Cook, stirring, about 3 minutes or until vegetables are tender-crisp. Add pasta to skillet, tossing with vegetables until pasta is heated through. Transfer to plate; cover and keep warm. Wipe out skillet. Add remaining 1 tsp. oil and heat over high heat. Add steaks; cook 1 minute per side or until well browned and medium-rare (instant-read thermometer inserted in center registers 145 degrees F). Place on a cutting board and thinly slice on the diagonal. Divide pasta and vegetables between 4 serving plates; top with steak.

Yield: 4 servings
Calories: 350
Fat: 15g
Fiber: 2g

Cream of Vegetable Soup

October 19, 2003 Kristen

2/3 C. sliced carrot
1/2 C. diced onion
2 cloves garlic; minced
3 C. fat-free chicken broth; or vegetable broth
2 C. cabbage; green, shredded
1/2 C. green beans; frozen
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 tsp. Old Bay Seafood seasoning
1/4 tsp. salt; optional
1/2 C. zucchini; diced
1/2 C. evaporated skim milk

Spray a Dutch oven with cooking spray (like PAM), saut‚ carrots, onion and garlic over low heat until softened, about 5 minutes. (If you find it is scorching add some of the broth.) Add broth, cabbage, beans, tomato paste, basil, oregano, Old Bay and salt if using; bring to a boil, lower the heat and simmer, covered about 15 minutes or until the beans are tender. Stir in zucchini and cook another 3 or 4 minutes. After the vegetables are cooked pur‚e, return to pan add the skim milk and heat to just below boiling. DO NOT ALLOW TO COME TO BOIL. Serve immediately.

Yield: 4 servings
Serving Size: 1 cup

Calories: 75
Fat: .3g
Fiber: 2.6g

Finger-Licking Curried Chicken

October 19, 2003 Kristen

1 1/2 tsp curry powder
1 tsp thyme, crushed
1 stalk scallion, chopped
1 T. hot pepper, chopped
1 tsp black pepper, ground
8 cloves garlic, crushed
1 T. ginger, grated
3/4 tsp salt
8 pieces chicken, skinless (breast and/or drumstick)
1 T. olive oil
1 C. water
1 medium white potato, diced
1 large onion, chopped

Mix together curry powder, thyme, scallion, hot pepper, cayenne pepper, black pepper, garlic, ginger, onion, and salt. Sprinkle seasoning mixture on chicken. Marinate for at least 2 hours in refrigerator. Heat oil in skillet over medium flame. Add chicken and sauté. Add water and allow chicken to cook over medium flame for 30 minutes. Add diced potatoes and cook for an added 30 minutes. Add onions and cook for 15 minutes more or until meat is tender.

Yield: 6 servings
Serving size: 1/2 breast or 2 small drumsticks

Calories: 213
Fat: 6g
Fiber: 1g

Chicken Teriyaki with Vegetables

October 18, 2003 Kristen

2 T. light soy sauce
5 T. firmly packed brown sugar
2 3/4 T. vegetable oil
1 tsp. ground ginger
1/3 C. sherry
1 tsp. hot pepper oil
24 oz. boneless chicken breasts, skinned
16 oz. mushrooms
2 zucchini, sliced
16 oz. cherry tomatoes
4 onions, cut into 8 wedges
16 wooden or metal skewers

Combine first six ingredients in a shallow bowl. Rinse chicken and pat dry. Slice lengthwise. Wipe mushrooms with a clean, damp cloth. Place chicken, mushrooms, zucchini, tomatoes and onion in prepared mixture. Stir to coat evenly. Cover and refrigerate approximately 1 hour, turning occasionally. Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using. Preheat broiler. Remove chicken and vegetables from marinade. Alternate chicken and vegetable pieces on skewers. Lay on broiler pan and broil 4 inches away from heat for 3 minutes. Turn over and broil and additional 3 minutes.

Yield: 8 servings
Calories: 301
Fat: 11g
Fiber: 2g

Garlic Cauliflower

October 18, 2003 Kristen

2 tsp. olive oil
1-1/4 lbs. cauliflower florets
1 medium red bell pepper, seeded and cut into 1/2 inch strips
3 cloves garlic, minced
1/4 tsp. crushed red pepper
1/4 C. vegetable stock or water

Heat oil in a heavy nonstick skillet over medium high heat. Sauté next 4 ingredients 2-3 minutes, stirring frequently. Add stock, cover skillet and cook another 3-4 minutes or until cauliflower is tender.

Yield: 4 servings

Calories: 63
Fat: 3g
Fiber: 4.2g

Spaghetti Squash with Vegetable Sauce

October 17, 2003 Kristen

1 spaghetti squash
1/2 C. low-salt chicken broth
1 sweet red bell pepper, diced
1 C. zucchini or yellow crookneck summer squash, chopped
1 C. sliced mushrooms
1/4 C. green onion, sliced
1 T. fresh basil, chopped, or 1 tsp. dried basil, crushed
1 T. fresh thyme, chopped, or 1 tsp. dried thyme, crushed
1 clove garlic, minced
1/4 tsp. pepper
1 medium tomato, chopped
1/4 C. low fat cheddar cheese, shredded

Cut spaghetti squash in half, lengthwise, and scoop out the string seed section. Place cut side down in a glass baking dish and and 1/2 inch of water. Cover and bake at 350 degrees for 45 minutes, or until fork tender. Raise squash onto rack to allow excess water to drain. In the meantime, heat chicken broth to simmering. Add bell pepper and cook a few minutes till it just begins to soften. Add summer squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or till vegetables are tender. Remove from heat and stir in tomato. Shred spaghetti squash and divide among 4 plates. Top with vegetable sauce and sprinkle with cheese.

Yield: 4 Servigns
Calories: 70
Fat: 1g
FIber: 1.5g

Savory Egg Custard with Clams and Shrimp

October 17, 2003 Kristen

1/2 C. Juice from canned clams
1 1/4 C. Low-sodium chicken broth
1 tsp. Oil
1 tsp. Rice wine
1 tsp. Light soy sauce
1/4 tsp. Sugar
White pepper
4 Eggs
1/2 C. Canned whole baby clams
3 T. Chopped Chinese garlic chives, or green onions
6 medium Shrimp, shelled, deveined
1 tsp. Oyster sauce

Combine the clam juice, chicken broth, oil, wine, soy sauce, sugar and pepper in a saucepan; bring to a boil. Remove from heat; cool completely. Lightly beat the eggs in bowl. Slowly stir the cooled broth mixture into the eggs until thoroughly mixed. Avoid over-beating. Scatter the clams and 2 T. of the chives in the bottom of a 1quart heat-proof bowl. Strain the egg mixture through a fine mesh sieve over the clams. Bring the water in a steamer to a boil over high heat. Place the bowl on a rack above the boiling water. Cover, reduce heat to a gentle boil, and steam for 2 minutes, or until the eggs begin to set. Carefully remove cover from steamer, and scatter the shrimp on top of the custard. Cover and steam for 5 minutes longer, The custard is done when a knife inserted into the center comes out clean. Carefully remove bowl from the steamer. Drizzle with oyster sauce and garnish with remaining chives. Spoon over rice. Serve hot.

Serves 4
90 calories
5 g fat
0 g fiber

Grilled Steak with Olive-Blue Cheese Glaze

October 16, 2003 Kristen

1 T. butter or olive oil
1/2 C. thinly sliced shallots or chopped onion
1 C. canned beef broth
1/2 C. port wine or additional beef broth
4 (4 to 6 oz.) beef tenderloin steaks, cut 1 to 1-1/4-inches thick
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 C. drained Lindsay Pitted Ripe Olives, thickly sliced
1/4 C. (1 oz.) crumbled blue or gorgonzola cheese
1 T. chopped fresh thyme or basil

Heat butter in a heavy medium saucepan over medium heat. Add shallots; cook 2 minutes, stirring frequently. Add broth and wine; bring to a boil. Reduce heat; simmer uncovered until sauce has reduced to 1/2 C., about 20 minutes. Meanwhile, season steaks with salt and pepper. Grill over medium-hot coals or in a ridged grill pan over medium heat until cooked as desired, 4 to 5 minutes per side for medium rare depending on thickness of steaks. Remove reduced sauce from heat; stir in olives, cheese and thyme. Arrange steaks on warm serving plates; top with glaze.

Yield: 4 servings
Calories: 387
Fat: 20g
Fiber: 0g

Lemon Blueberry Oatmeal Muffins

October 16, 2003 Kristen

1-3/4 C. Quaker Oats (quick or old fashioned, uncooked), divided
2 T. firmly packed brown sugar
1 C. all-purpose flour (add an additional 2 T. if using old fashioned oats)
1/2 C. granulated sugar
1 T. baking powder
1/4 tsp. salt (optional)
1 C. skim milk
2 egg whites, lightly beaten
2 T. vegetable oil
1 tsp. grated lemon peel
1 tsp. vanilla
1 C. fresh or frozen blueberries (do not thaw)

Heat oven to 400°F. Line 12 medium muffin cups with paper baking cups. For topping, combine 1/4 C. oats and brown sugar; set aside. For muffins, combine 1-1/2 C. oats with remaining dry ingredients in large bowl; mix well. In small bowl, combine milk, egg whites, oil, lemon peel and vanilla; mix well. Add to dry ingredients; stir until moistened. Gently stir in berries. Fill muffin cups almost full; sprinkle with topping. Bake 20 to 24 minutes or until light golden brown. Cool muffins in pan on wire rack for five minutes; remove from pan. Serve warm.

Yield: 12 muffins
Serving Size: 1 muffin

Calories: 180
Fat: 3.5g
Fiber: 2g

Blue Cheese Sauce

October 15, 2003 Kristen

1/3 C. nonfat plain yogurt
3 T. crumbled blue cheese (1 oz.)
1/2 tsp. balsamic vinegar

Combine all ingredients in a small bowl and blend with a fork to make a lumpy sauce.

Yield: 1/2 Cup
Serving Size: 1 T.
Calories: 19
Fat: 1g
Fiber: 0g

SBD Broiled Sole in Light Cream Sauce

October 15, 2003 Kristen

from The South Beach Diet

3 T. I Can’t Believe It’s Not Butter Spread
1 C. White Wine Wocestershire Sauce
1/4 C. fat free Half and Half
4 Sole Fillets

Place the spread in a sauce pan. Whisk in the worcestershire, bring to a boil and cook until sauce is slightly reduced. Reduce heat to low, stir in half and half and keep warm. Meanwhile, preheat the broiler and cook sole 4-6″ from the heat for 3-6 minutes, or until the fish flakes easily. Serve fish with the sauce

Servings: 4
Calories: 262
Fat: 11g
Fiber: 0g

Blue Cheese and Bacon Soup

October 14, 2003 Kristen

3 T. butter
2 leeks (white part only), halved lengthwise, washed well and chopped
2 C. sliced mushrooms
1 1/2 C. cauliflower, broken into small florets
2 cans (14 1/2 oz. each) reduced-sodium chicken broth, plus 1/2 C. water
5 oz. blue cheese, crumbled
6 strips bacon, cooked and crumbled

Melt butter in a large soup pot over medium heat. Add leeks, mushrooms and cauliflower. Cover and cook 5 minutes, stirring occasionally. Add broth and water; bring to a boil. Lower heat, cover and simmer for 10 minutes, until vegetables are very tender. Puree soup in batches in a blender or food processor. Return pureed soup to soup pot. Add blue cheese to last batch of soup and puree until smooth. Heat through, if necessary. Before serving, top with crumbled bacon.

Servings: 6
Calories: 225
Fat: 17g
Fiber: 1.5g

Jamaican Greens and Vegetables Soup

October 14, 2003 Kristen

6 C. water
1 1/3 T. beef bouillon paste
1 C. light coconut milk
4 C. chopped leafy greens (kale, chard, etc)
1 whole scotch bonnet chile
2 scallions with green tops, trimmed, sliced
5 oz. sweet potato, diced
1 C. frozen mixed vegetables (corn, black beans, peppers)
Pepper to taste
Garlic Powder
Cilantro, optional
Tomatoes, optional

In a 3 to 4 quart sauce pan, add the boullion paste to the water. Boil down the broth or to 4 C. to concentrate it’s flavor. Add the coconut milk, kale or chard, whole chile, scallions, sweet potato, and mixed vegetables. Add pepper. Bring to a boil; reduce the heat, taste and add garlic salt if needed or garlic powder (if it’s salty enough). Cover, vented, and simmer for 60 to 90 minutes. Discard the chile. Add fresh cilantro. Serve with chopped fresh tomato garnish.

Yield: 4 servings
Calories: 63
Fat: 3g
Fiber: 1g

Pansoh

October 13, 2003 Kristen

1 lb. skinned, boned chicken breast halves, cut into 1-inch pieces
1/2 lb. skinned, boned chicken thighs, cut into 1-inch pieces
2/3 C. chopped shallots
1/2 C. chopped fresh cilantro
1/4 C. chopped peeled fresh ginger
3 T. finely chopped peeled fresh lemon grass
1/2 tsp. salt
1/8 tsp. pepper
1 lb. okra pods
6 C. hot cooked long-grain rice

Preheat oven to 325°.Combine first 8 ingredients in a large bowl; stir well. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet. Spread into a single layer, leaving a 1-inch margin around edges of foil. Fold the other half of foil sheet over the chicken mixture. Bring edges of foil together, and fold several times to form a sealed packet. Place foil packet on a baking sheet. Bake at 325° for 45 minutes.Steam the okra, covered, 10 minutes or until crisp-tender.Remove chicken mixture from oven, and let stand 5 minutes. Spoon 2/3 C. chicken and juices over 1 C. rice; top with 1/2 C. okra.

Yield: 6 servings
Serving Size: 2/3 C. Chicken & Juice + 1 C. Rice + 1/2 C. Okra

Calories: 399
Fat: 2.8g
Fiber: 2.1g

Beef Skillet Oriental

October 13, 2003 Kristen

1 lb. flank steak, all visible fat removed
6 oz. snow peas
vegetable oil spray
1 T. vegetable oil
1/2 C. chopped onions
3 cloves garlic, minced
4 C. small cauliflower florets
2 C. beef broth
1 3/4 C. red bell peppers
2 T. cornstarch
2 T. light soy sauce
1/4 C. cold water
1/4 C. sherry
1 T. grated ginger
1/4 tsp. hot pepper sauce

Place flank steak in the freezer for 30 minutes. Remove and slice across the grain into thin strips 2 to 3 inches long and 1/2 to 1 inch wide. Rinse snow peas, trim ends and set aside. Heat a nonstick electric skillet to 400F. Spray skillet with vegetable oil. Add half of beef and stir-fry just until browned. Remove and set aside. Repeat procedure with remaining beef. Heat oil in skillet and add onion and garlic. Sauté until onion is translucent. Add cauliflower and broth. Cook, stirring gently, about 2 minutes. Add bell pepper and snow peas. Cook, stirring gently, about 2 minutes. Add bell pepper and snow peas. Cook 1 minute longer. In a bowl, combine last six ingredients. Stir to mix well; pour into skillet. Add beef and cook, stirring constantly, until sauce thickens. Serve with rice if desired.

Yield: 8 Servings
Calories: 169
Fat: 7g
Fiber: 1g

Canyon Ranch Buttermilk Ranch Dressing

October 12, 2003 Kristen

6 T. buttermilk
2 T. light mayonnaise
1/2 cup light sour cream
1/4 cup nonfat plain yogurt
1/2 tsp. freshly ground black pepper
1/2 tsp. salt
1/2 tsp. dried basil, crushed
1 T. rice vinegar
Fresh lemon juice to taste
1/2 T. minced parsley
2 cloves garlic, pressed or minced (or 1 tsp. garlic powder)
1/2 T. minced fresh chives
Pinch onion powder

Combine all ingredients in a small bowl and mix well. Refrigerate, tightly covered, until ready to serve.

Yield: 10 servings (1 1/2 cupa total)
Serving Size: 2 T.
Calories: 22

Okra Simmered with Canadian Bacon and Tomatoes

October 12, 2003 Kristen

1/2 tsp. olive oil
1 C. chopped onion
2 slices (2 oz.) chopped Canadian bacon
1 1-lb. package frozen okra (2 1/2 C.)
1 8 oz. can tomatoes, chopped (1 C.)
1/4 tsp. pepper

Heat the oil in a high-sided skillet on medium high. Sauté the onion with the Canadian bacon until soft, 10 minutes, lowering the heat to keep from scorching. Trim the caps off the okra and cut into 1/2-inch slices. Add the okra and 1 C. of chopped tomatoes to the onions and bacon and cook 10 minutes more or until the okra is tender. Season with pepper and serve.

Yield: 4 servings
Calories: 89
Fat: 2g
Fiber: 5g

Blue Cheese Yorkshire Pudding

October 11, 2003 Kristen

1 C. all-purpose flour
3/4 C. 2% low-fat milk
1/3 C. (1-1/3 oz.) crumbled blue cheese
1-1/2 tsp. sugar
1/8 tsp. salt
1 large egg
1 large egg white
1 T. vegetable oil
Cooking spray

Combine first 7 ingredients in a bowl; beat at medium speed of a mixer until smooth. Beat at high speed 15 seconds; set aside. Divide oil evenly among 8 muffin cups; coat sides of cups with cooking spray. Place muffin cups in a 450°F oven for 3 minutes. Divide batter evenly among prepared C.; bake at 450°F for 10 minutes. Reduce oven temperature to 350°F; bake an additional 15 minutes or until golden. Serve immediately.

Yield: 8 servings
Calories: 189
Fat: 5.9g

Green Beans With French Herbs

October 11, 2003 Kristen

1 lb. green beans, ends trimmed
2 tsp. olive oil
1 tsp. minced garlic
1/2 C. chopped scallions
1/4 tsp. dry oregano
1/4 tsp. dry thyme
1/4 tsp. dry tarragon
1/4 tsp. dry marjoram
1/4 tsp. freshly ground black pepper

In a covered saucepan, steam beans until tender, about 5-10 minutes. Drain and plunge into cold water. Drain well. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and scallions and sauté for 2 minutes. Stir in beans and seasonings. sauté and stir until all are heated throughout. May be served hot or at room temperature.

Yield: 6 servings
Calories: 40
Fat: 2g
Fiber: 2g

Fall Pear Galette

October 10, 2003 Kristen

from Cooking Light, October 2003

Cooking Spray
1/2 (15oz.) package refridgerated pie dough
1/3 C. (2oz.) shredded sharp Cheddar Cheese
5 ripe Bartlett or D’Anjou pears, peeled, cored and cut into 1″ slices
1 T. lemon juice
1/8 tsp. ground nutmeg
1/4 C. packed brown sugar
3 T. all-purpose flour

Caramel:
1/3 C. granulated sugar

Preheat oven to 400. To prepare galette, line a jelly roll pain with foil and coat foil with cooking spray. Roll dough into an 11″ circle, place on baking sheet. Sprinkle crust with cheese leaving a 1″ border. Combine pears, juice, and nutmeg in a large bowl; toss well. Add brown sugar and flour, toss gently. Arrange fruit on dough leaving a 2″ border (pears with be piled high on dough). Fold edges of dough towards center, pressing gently to seal (dough will only partially cover pears). Bake at 400 for 30 minutes or until crust is lightly browned (filling may leak slightly during cooking). Cool galette on a wire rack. To prepare caramel, heal sugar in a small heavy saucepan over medium heat until sugar dissolves, stirring as needed to dissolive sugar evenly (about 4 minutes). Remove from heat, drizzle over galette.

Yield: 8 servings

Calories: 292
Fat: 9.7
Fiber: 3g

Oven-Roasted Cherry Tomatoes with Whitefish

October 9, 2003 Kristen

2 pints cherry tomatoes
1 T. extra-virgin olive oil
12 to 15 garlic cloves, peeled
Coarse salt
Cracked black pepper
1/2 C. loosely packed basil leaves, torn into halves and thirds
1 to 1 1/4 lb. white fleshed fish

Preheat oven to 425 degrees F. In a 9 by 13-inch baking pan, combine tomatoes, oil, garlic, salt, pepper and 1/2 the basil. Roast for 15 minutes. Remove from oven, gently stir. Nestle fish in pan with tomatoes, place back in oven and continue roasting 7 to 10 minutes more or until fish is no longer translucent and tomatoes are just beginning to burst. Remove from oven. Divide fish among serving plates. Add remaining basil to tomatoes. Taste and adjust seasonings. Spoon over fish in equal portions.

Yield: 4 servings
Calories: 204
Fat: 7g
Fiber: 1.5g

Note: Instead of topping the tomatoes with fish, roast them longer, until they burst, about 20 minutes. Toss with your favorite pasta shape.

Grilled Salmon With Orange-Hoisin Sauce

October 9, 2003 Kristen

1 1/4 lb. salmon steak
1/4 C. orange juice
1 T. hoisin sauce
1 tsp. honey

Preheat grill or broiler. Rinse salmon steaks with water and place in a non-metal container or plastic sealable bag. Mix remaining ingredients and pour over salmon steaks. Marinate mixture for 10 minutes. Place salmon in broiler or on a medium-high heat grill and cook for 6 minutes per side or until salmon is cooked through.

Yield: 3 Servings
Calories: 246
Fat: 7g
Fiber: 0g

Notes: I have also poached salmon without marinating and then just used the hoisin-orange mix as a sauce to spoon over the poached salmon after it was cooked. I used clam juice, white wine and orange juice as my poaching liquid with a bay leaf, a few pepercorns, some orange zest, and a couple small chunks of ginger tossed in.

Sweet & Sour Chicken Kabobs

October 8, 2003 Kristen

1 lb. boneless, skinless chicken breasts, cut into 1 1/2 inch cubes
3 T. soy sauce
1/3 C. plum sauce
1/4 tsp. red pepper flakes
2 tsp. grated orange rind
1 tsp. grated gingerroot
1 medium sweet Vidalia onion, cubed into 1 1/2 inch chunks
4 fresh pineapple spears, cut into 6 pieces

Marinate cubed chicken in soy sauce for 15 minutes. Cut onion into 1 1/2 inch chunks. Cut pineapple spears into 6 pieces each. Set aside. Lightly oil grill rack and heat grill or preheat oven broiler. In small bowl, combine plum sauce, orange rind, gingerroot and red pepper flakes and mix well and set aside. Alternately skewer chicken, onion and pineapple onto 15 inch metal skewers. Discard leftover soy marinade. Place kabobs 4 to 6 inches over medium high heat or charcoal grill. Brush plum mixture over kabobs. Cover grill and cook 4 to 5 minutes. Turn and brush again. Cover and cook an additional 4 to 5 minutes. If broiling, place on broiler pan 4 to 6 inches from heat using above times.

Yield: 4 servings
Serving Size: 1 Kabob

Calories: 166
Fat: 2g
FIber: 1g

SBD Edamame Salad

October 8, 2003 Kristen

from The South Beach Diet

1 16oz. Bag frozen shelled Edamame
1/4 C. Seasoned Rice Vinegar
1 T. Vegetable Oil
1/4 tsp. Salt
1/8 tsp. Pepper
1 bunch Radishes, halved and thinly sliced
1 C. loosely packed chopped Cilantro

Toss all the ingredients in a large bowl. Serve chilled or at room temperature.

Yield: 4 servings
Calories: 224
Fat: 12g
Fiber: 6g

Broccoli Slaw

October 7, 2003 Kristen

1/3 cup orange juice, about 1/2 an orange
1/3 cup rice vinegar
2 tsp. minced shallot
Coarse salt
1 T. dark sesame oil
1 T. grated ginger
1 tsp. dry mustard
1 (10 ounce) bag broccoli slaw

Combine orange juice, vinegar and shallots in bowl you’ll be serving slaw in. Add good pinch of salt. Let stand 5 to 20 minutes, as long as you can. Whisk in sesame oil, ginger and mustard. Taste and adjust seasonings. Add broccoli slaw to bowl, toss to combine. Serve immediately.

Yield: 4 servings
Servign Size: 1 cup

Calories: 65
Fat: 3.9 g
Fiber: 0.1 g

Parmesan Parsley Chicken

October 7, 2003 Kristen

Vegetable oil spray
4 slices whole-wheat bread for bread crumbs
1/4 C. plus 2 T. grated Parmesan cheese
1-1/2 T. finely snipped fresh Italian (flat leaf) parsley
1-1/2 tsp. paprika
3/4 tsp. garlic powder
1/2 tsp. dried thyme, crumbled
1/2 C. low-fat buttermilk
6 (4 oz. each) boneless, skinless chicken breast halves, all visible fat removed

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside. In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray. Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Yield: 6 servings
Calories: 158
Fat: 3g
FIber: 0g

Chicken with Quick Citrus Pan Gravy

October 6, 2003 Kristen

2 (8-ounce) boneless, skinless chicken breasts, lightly pounded
Coarse salt and cracked black pepper
2 tsp. olive oil
4 garlic cloves thinly sliced
1/2 cup orange juice
1 tsp. fresh thyme leaves

Season chicken on both sides with salt and pepper. Heat olive oil in a 10-inch non-stick pan over medium high. Add the garlic and cook until the garlic begins to turn golden, about 1 minute. Do not let the garlic burn, keep moving it around. Place the chicken on top of the garlic and cook until golden brown, about 2 minutes. Turn the chicken over and add the orange juice and thyme. Cook until the chicken is cooked through and the orange juice is slightly reduced, about 2 to 3 more minutes. Remove the chicken from the pan and place on a cutting board. Reduce the orange juice more at this time, if necessary. Slice chicken into thin strips. Pour sauce over chicken. Serve immediately.

Yield: 4 servings
Calories: 163
Fat: 3.8g
Fiber: 0g