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

Zucchini Alla Romana

May 10, 2004 Kristen

2 cloves garlic
2 tsp. olive oil
4 C. sliced zucchini (4 to 5 small)
1 tsp. dried mint or basil, crushed, or 1 T. snipped fresh mint or basil
1/4 tsp. salt
1/8 tsp. pepper
2 T. finely shredded Parmesan or Romano cheese

In a large skillet cook the whole garlic cloves in hot oil until lightly browned; discard garlic. Add the zucchini, dried mint or basil (if using), salt, and pepper to the oil in the skillet. Cook, uncovered, over medium heat about 5 minutes or until the zucchini is crisp-tender, stirring occasionally. To serve, sprinkle with the Parmesan cheese and fresh mint or basil (if using). Makes 6 servings.

Yield: 6 servings
Calories: 35
Fat: 2g
Fiber: 1g

Tomato-Carrot Soup

May 9, 2004 Kristen

1 T. olive oil
6 scallions, thinly sliced (1 cup)
1 large clove garlic, minced
3 C. canned tomatoes, coarsely chopped with their juice
1 cup carrot juice
3/4 tsp. salt
1/2 tsp. ground cumin
1/4 tsp. ground ginger
1/4 tsp. pepper
1/2 cup evaporated milk (using evaporated skim milk might also work and cut some fat and calories, but I haven’t figured the alternate yet since I haven’t tried it)

In medium saucepan, heat oil over low heat. Add scallions and garlic and cook, stirring occasionally, until softened, about 3 minutes. Add tomatoes and their juice, cook for 5 minutes, stirring occasionally until lightly thickened. Stir in carrot juice, salt, cumin, ginger, and pepper. Simmer, uncovered, for 5 minutes or until flavors have blended. Stir in evaporated milk and cook just until heated through about 1 minute longer; do not boil.

Yield: 4 servings
Calories: 106
Fat: 6g
Fiber: 1.2g

Sweet & Sour Seafood Soup

May 9, 2004 Kristen

2 tsp. olive oil
8 ounces fresh shiitake mushrooms, stems trimmed and caps thinly sliced
4 cloves garlic, minced
2 T. grated fresh ginger
8 ounces bottled clam juice
1/4 tsp. crushed red pepper flakes
1/4 tsp. salt
1 red bell pepper, diced
1 carrot, thinly sliced
5 scallions, thinly sliced
2 T. reduced-sodium soy sauce
1 T. cider vinegar
2 tsp. dark sesame oil
6 ounce skinless, boneless cod fillet, in large chunks
2 C. watercress
6 ounces medium shrimp, shelled, deveined, and halved horizontally

In large saucepan, heat oil over medium heat. Add mushrooms and cook 4 minutes, stirring frequently, until tender. Add garlic and ginger and cook 2 minutes, until garlic is tender. Stir in clam juice, red pepper flakes, salt, and 2 C. of water and bring to a boil. Add bell pepper, carrot, scallions, soy sauce, vinegar, and sesame oil and boil 3 minutes. Add cod and cook 2 minutes. Add watercress and shrimp and cook 3 to 4 minutes, or until cod and shrimp are cooked through.

Nutritional Information
Yield: 4 servings
Calories: 185
Fat: 6g
Fiber: 2g

Beef & Barley Soup

May 8, 2004 Kristen

2 tsp. olive oil
1 T. plus 3 C. water
2 large onions, coarsely chopped
5 cloves garlic, minced
2 carrots, thinly sliced
2 large parsnips, thinly sliced
1/2 cup pearl barley
2 C. reduced-sodium chicken or beef broth
1/2 tsp. oregano
1/2 tsp. salt
1/2 tsp. pepper
6 ounces beef bottom round, cut into 1/2-inch chunks
2 tsp. grated lemon zest
1 T. fresh lemon juice

In a nonstick Dutch oven, heat the oil and 1 T. of the water over medium heat. Add the onions and garlic, and cook, stirring occasionally, until the onions have softened, about 7 minutes. Add the carrots, parsnips, and barley, stirring to coat. Stir in the broth, remaining 3 C. water, the oregano, salt, and pepper, and increase the heat to high. Bring to a boil, reduce to a simmer, cover, and cook until the barley and vegetables are tender, about 30 minutes.. Stir in the beef, cover again, and simmer until the beef is cooked through, about 5 minutes. Remove from the heat and stir in the lemon zest and juice.

Yield: 4 servings
Calories: 294
Fat: 5.4g
Fiber: 9.8g

Monterey Jack Mashed Potatoes

May 8, 2004 Kristen

2-1/2 pounds baking potatoes, peeled and thinly sliced
1/3 cup sun-dried tomatoes (not packed in oil), coarsely chopped
3 cloves garlic, peeled
3/4 teaspoon hot paprika
3/4 teaspoon salt
1-1/4 cups (5 ounces) reduced-fat shredded Monterey jack cheese (Or Pepper Jack)

In a large pot of boiling water, cook the potatoes, sun-dried tomatoes, and garlic until the potatoes are tender, about 15 minutes. Reserving 1/3 cup of the cooking liquid, drain and transfer the potatoes, sun-dried tomatoes, and garlic to a large bowl. Add the reserved cooking liquid, the paprika, and salt to the bowl. With a potato masher or fork, mash the potatoes until well combined but still a bit chunky.. Sprinkle the cheese on top and mash into the potatoes until melted, about 3 minutes.

Yield: 6 servings
Calories: 218
Fat: 4.5g
Fiber: 3g

SBD Grilled Steak with Grilled Tomato Relish

May 7, 2004 Kristen

2 (6oz.) Sirloin Steaks
2 medium pear-shaped Tomatoes, halved lengthwise
2 T. EE Olive Oil
1 Onion, chopped
1 clove Garlic, minced
1/4 C. chopped fresh Basil
Pinch Salt & Pepper

Place the steak on a lightly greased grill 4″ – 6″ above a solid bed of medium-hot coals. Cook, turning as needed, until evenly browned on the outside and a thermometer inserted int the center registers 145ºF (for medium-rare). Cut to test for doneness (about 15 minutes). Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tbsp of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 minutes more). While the tomatoes are grilling, combine the remaining 1 tbsp of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil. When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove). When the steak is done, place it on a board with a well (or on a platter). Spoon the tomato relish alongside the steak. Season with the salt and pepper and garnish with basil springs, if using. To serve, cut the meat into thin slices. Combine the accumulated meat juices with the tomato relish, if desired.

Yield: 2 servings
Calories: 366
Fat: 22g
Fiber: 3g

Pioneer Beans

May 6, 2004 Kristen

1 lb. ground beef
1/4 lb. sliced bacon, chopped
1 medium onion, chopped (1/2 C.)
1 15-oz. can red kidney beans, rinsed and drained
1 15-oz. can butter beans, rinsed and drained
1 15-oz. can pork and beans in tomato sauce
1 C. catsup
1/2 C. packed brown sugar
1/4 C. molasses
1 T. vinegar
1 T. prepared mustard

In a large skillet, cook the ground beef, chopped bacon, and onion until meat is no longer pink and the onion is tender. Drain off the fat. Stir in the drained kidney beans and butter beans, undrained pork and beans, catsup, brown sugar, molasses, vinegar, and mustard. Transfer the mixture to a 2- 2 1/2-quart casserole. Cover and bake in a 350ï¿½F oven for 30 minutes. Uncover casserole; bake for 30 minutes more.

Crockery cooker directions. Prepare beans as directed, except transfer meat and bean mixture to a 3 1/2to 4-quart electric crockery cooker. Cover and cook on low heat setting for 5 to 6 hours, or on high heat setting for 2 1/2 to 3 hours.

Yield: 12 servings
Calories: 256
Fat: 7g
Fiber: 4g

Cornish Game Hen with Raspberry Wine Sauce

May 6, 2004 Kristen

1 (1 1/2- to 1 3/4-pound) Cornish game hen, halved
1/2 tsp. dried tarragon
1/2 tsp. salt
1/2 tsp. black pepper
2 tsp. olive oil
2 shallots, chopped
2 C. canned low-salt chicken broth
1/3 C. dry red wine
2/3 C. frozen raspberries
1 T. granulated sugar
1/4 tsp. ground allspice
1/2 orange, sliced
2-3 thyme sprigs

Preheat oven to 400°F. Rinse hen thoroughly under cold running water. In small bowl, combine tarragon, salt and pepper. Rub hen with spice mixture. Spray large nonstick skillet with vegetable cooking spray. Heat oil over medium-high heat. Add hen halves, skin side down, and cook until brown, about 6 minutes per side. Transfer hen halves to shallow roasting pan. (Do not clean skillet!). Place in oven and roast until juices run clear when thigh is pierced, about 45 minutes, or until thermometer inserted in thickest part of thigh registers 175 to 180°F. Meanwhile, re-spray pan with cooking spray. To make the Raspberry Wine Sauce, add shallots and sauté over medium heat until soft, about 3 minutes. Add broth, wine, raspberries, sugar and allspice. Boil until sauce thickens enough to coat spoon, scraping up browned bits and crushing raspberries, about 10-15 minutes. Strain wine sauce into small bowl. Remove hen halves from oven and transfer to serving dish. Garnish with orange slices and thyme sprigs. Serve with Raspberry Wine sauce.

Yield: 2 servings
Calories: 298
Fat: 11g
Fiber: 2g

Watermelon Sorbet

May 5, 2004 Kristen

4 cups pitted watermelon chunks
1/4 cup superfine sugar (If superfine sugar is not available, process granulated sugar in blender until superfine)
2 tablespoons fresh lime juice

In processor, combine watermelon, sugar and lime juice; puree until smooth. Pour watermelon mixture into a 2-quart freezer-safe container with tight-fitting cover; place in freezer, covered, 4-6 hours, until mixture resembles set gelatin. In food processor, in 2 separate batches, puree set watermelon mixture; return to same container. Freeze, covered, overnight. To serve, let stand at room temperature 5 minutes; evenly spoon into 4 dessert dishes.

Yield: 4 servings
Calories: 102
Fat: 1g
Fiber: 1g

Anchovy-Tomato Flats

May 5, 2004 Kristen

1 cup + 2 tablespoons all-purpose flour
2 tablespoons yellow cornmeal
1/4 teaspoon salt
2 teaspoons olive oil
1/2 cup chopped onion
4 large plum tomatoes, thinly sliced
3 ounces part-skim mozzarella cheese, coarsely grated
8 rinsed drained anchovy fillets
2 tablespoons minced fresh basil

Preheat oven to 425o F. To prepare dough, in medium bowl or food processor, combine flour, cornmeal and salt. Gradually add 1/3 cup + 2 teaspoons water (keep motor running if using food processor), stirring or processing just until mixture holds together. Wrap dough in plastic wrap; let stand 15 minutes. Meanwhile, in small nonstick skillet, heat oil; add onion. Cook over medium-high heat, stirring frequently, 7 minutes, until lightly browned. Remove from heat; set aside. Remove dough from plastic wrap; divide into 4 equal pieces. Working with 1 dough piece at a time and keeping remaining pieces wrapped, roll each dough piece into a 5″ circle; place circles onto nonstick baking sheet. Bake 5 minutes, until firm and dry. Remove circles from oven; leave oven on. With large metal spatula, flatten any circles that puffed while baking. Spread each circle with one-fourth of the onion mixture. Top each portion of onion mixture with one-fourth of the tomato slices; sprinkle evenly with cheese. Arrange 2 anchovy fillets in a crisscross pattern over each portion of cheese; sprinkle evenly with basil. Bake 10 minutes, until cheese is melted and tomatoes
are tender.

Yield: 4 servings
Calories: 254
Fat: 7g
Fiber: 2g

Mussels in Tomato Broth

May 4, 2004 Kristen

2 tablespoons minced fresh flat-leaf parsley
1 teaspoon grated lemon zest
1 tablespoon + 1 teaspoon olive oil
1/2 cup chopped onion
4 garlic cloves, minced
3 large plum tomatoes, blanched peeled, seeded and coarsely chopped
8 fluid ounces (1 cup) dry white wine
36 medium mussels, scrubbed and debearded

In small cup or bowl, combine parsley and zest; set aside.
In large pot or Dutch oven, heat oil; add onion and garlic. Cook over medium-high heat, stirring frequently, 7 minutes, until onion is lightly browned. Add tomatoes;
cook, stirring frequently, 1 minute. Add wine and half of the parsley mixture; bring liquid to a boil. Add mussels. Reduce heat to low; simmer, covered, 3-4 minutes, until mussels open. Place 9 mussels into each of 4 soup bowls; add one-fourth of the cooking liquid to each portion of mussels. Serve sprinkled with remaining parsley mixture.

Yield: 4 servings
Serving Size: 9 mussels, 3/4 C. liquid

Calories: 174
Fat: 7g
Fiber: 1g

Scallops with Herb Sauce

May 4, 2004 Kristen

1/2 cup packed fresh flat-leaf parsley leaves
1/2 cup packed fresh basil leaves
3 tablespoons low-sodium chicken broth
2 tablespoons fresh thyme leaves
1 tablespoon fresh lemon juice
1 tablespoon vegetable oil
1/2 garlic clove, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
15 ounces sea scallops

In food processor or blender, combine parsley, basil, broth, thyme, lemon juice, oil, garlic, salt and pepper; puree until smooth. Set aside. Spray large nonstick skillet with nonstick cooking spray; place over medium heat. Add scallops; cook, turning once, 2-3 minutes on each side, until golden brown and heated through. Remove from heat; transfer scallops to medium bowl. Let skillet cool slightly. Pour reserved herb mixture into cooled skillet; cook over medium heat, stirring constantly, 1-2 minutes, until heated. Pour over scallops; toss to combine.

Yield: 4 servings
Calories: 138
Fat: 5g
Fiber: 0g

Pears with Orange Ricotta

May 3, 2004 Kristen

1/2 cup part-skim ricotta cheese
1/4 teaspoon spoonable sugar substitute
1 tablespoon fat-free sour cream
1/2 teaspoon grated orange zest
2 firm ripe pears, 1 pound total
1 tablespoon fresh orange juice

In a small bowl, combine the cheese, sugar substitute, sour cream, and orange zest. Cover and chill until ready to serve. Just before serving, halve the pears lengthwise and core them using a grapefruit spoon or melon baller. Sprinkle the pear halves with orange juice and place each half on a dessert plate. Fill the pear halves with the ricotta mixture. Serve at once.

Yield: 4 servings
Calories: 110
Fat: 3g
Fiber: 3g

Crockpot Artichoke, Chicken & Olives

May 3, 2004 Kristen

1 1/2 lb. skinless, boneless chicken breast halves and/or thighs
2 C. sliced fresh mushrooms
1 (14.5 oz) can diced tomatoes
1 (8 or 9 oz) pkg frozen artichokes
1 C. chicken broth
1 med onion, chopped
1/2 C. sliced pitted ripe olives (or 1/4 cup capers, drained)
1/4 C. dry white wine or chicken broth
3 T. quick cooking tapioca
2-3 tsp. curry powder
3/4 tsp. dried thyme, crushed
1/4 tsp. salt
1/4 tsp. pepper
4 C. hot cooked couscous

Rinse chicken & set aside. In a 3 1/2 qt crock pot combine mushrooms, undrained tomatoes, frozen artichoke hearts, chicken broth, onion, olives, & wine/broth. Stir in tapioca, curry powder, thyme, salt, & pepper. Add chicken. Spoon some of the tomato mixture over chicken. Cover & cook on LOW for 7 to 8 hours or on HIGH for 3 1/2 to 4 hours. Serve with hot cooked couscous.

Yield: 6 servings
Calories: 345
Fat: 6g
Fiber: 9g

Thai Chicken Noodles

May 2, 2004 Kristen

3 1/2 T. peanut butter
3 T. brewed tea
3 T. rice vinegar
2 T. soy sauce
2 tsp. chili oil
1 T. ginger
1 tsp. honey
1/2 tsp. sesame oil
2 T. sesame seeds – toasted
3 T. green onions
8 oz. pasta
1 lb. chicken breast – cut in 1/4″ strips
4 carrots – shredded
1 C. sprouts
1/2 C. cilantro – chopped

Combine first 8 ingredients in a blender (peanut butter to sesame oil), process until smooth. Set aside. Cook pasta according to directions. In the meantime, season chicken strips with red pepper and salt. Sauté in 2 T. olive oil, until done (about 7 minutes). After pasta is done, drain and place back in pot. Add peanut butter sauce, chicken, shredded carrot, sprouts, green onion, cilantro and sesame seeds; toss well and heat through on low. Serve.

Yield: 8 servings
Calories: 235
Fat: 5.8g
Fiber: 1.8g

Whole Wheat Pizza Crust

May 2, 2004 Kristen

1 T. honey
1 package dry yeast (about 2 1/4 tsp.)
1 C. warm water (100-110F)
2 C. whole-wheat flour – divided
1 C. all-purpose flour
1 tsp. olive oil
1/4 tsp. salt

Dissolve honey and yeast in warm water in the large bowl of your mixer. Let stand 5 minutes until yeast has “bloomed”. Add 1 3/4 C. whole-wheat flour, 1 C. all-purpose flour, oil, and salt. Mix with the paddle attachement of the mixer to form a soft dough. Attach the dough hook to the mixer. Knead on medium speed for 10-15 minutes until dough is elastic and will form a “window-pane” when stretched. Add remaining whole-wheat flour while kneading to prevent dough from sticking too much to the bottom of the mixing bowl. Place dough in a large bowl coated with an additional tsp. olive oil. Turn the dough to coat the top. Cover dough with a clean towel and let rise in a warm place (~85F) 1 hour or until doubled in size. Turn oven on to 500F. Make sure your pizza stone is on the bottom rack [if you use a cookie sheet; preheat oven to 400F]. Punch dough down, cover, and let rest 5 minutes. Divide dough in half. Make each half into a ball. Flatten ball into a circle and strech dough until you have a circle about 12″ in diameter. Bake entire pizza in preheated oven for 5-10 minutes; until dough is golden on the bottom and cheese is bubbling.

Yield: 2 12″ pizza crusts
Each Crust:
Calories: 650
Fat: 4.9g
Fiber: 14.7g

Baked Beets w/ Sour Cream

May 1, 2004 Kristen

8 medium beets
1/4 C. plain nonfat yogurt
3 T. light sour cream
3 T. cider vinegar
1 T. whole-grain prepared mustard
1/2 tsp. salt
1/8 tsp. ground allspice
2 small Granny Smith apples (about 4 oz. each), cored and diced
4 oz. cooked potato, pared and diced
8 romaine lettuce leaves

Preheat oven to 425oF. Cut a 24″ sheet of foil. Thoroughly wash beets; cut stems and leaves 1″ above beet crowns. Arrange beets on foil; securely seal ends to make a tight packet. Transfer packet to baking sheet. Bake 1 1/2 hours, until beets are soft when pierced by a knife. Unwrap; let stand until cool enough to handle. Slip off skins; cut each beet into 8 wedges. Meanwhile, in large bowl, combine yogurt, sour cream, vinegar, mustard, salt and all- spice; stir in baked beets, apples and potato. To serve, line 4 plates with 2 lettuce leaves each. Arrange one-fourth of the beet mixture on each plate.

Yield: 4 servings
Serving Size: ~ 1/2 C.

Calories: 141
Fat: 1g
Fiber: 3g

Crockpot Red Beans and Rice

May 1, 2004 Kristen

1 lb. dried kidney beans (2 C.), sorted and rinsed
1 large green bell pepper, chopped (1 1/2 C.)
1 large onion, chopped (1 C.)
2 cloves garlic, finely chopped
7 C. water
1 1/2 tsp. Salt
1/4 tsp. Pepper
2 C. uncooked instant rice
Red pepper sauce

Mix all ingredients except rice and pepper sauce in 3 1/2-6 qt. slow cooker. Cover and cook on HIGH 4-5 hrs. or until beans are tender. Stir in rice. Cover and cook on HIGH for 15 to 20 min. or until rice is tender. Serve with pepper sauce.

Yield: 8 servings
Calories: 250
Fat: 1g
Fiber: 10g

Crockpot Italian Turkey Dinner

April 30, 2004 Kristen

2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 T. tomato paste
2 cloves garlic, minced
1 C. uncooked couscous
1 1/2 C. water
2 C. sliced zucchini

Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an additional 20 min. or until zucchini is tender. To serve, remove bones from turkey. Stir gently to break up turkey.

Yield: 6 servings
Calories: 270
Fat: 5g
Fiber: 3g

Crockpot Albondigas Soup

April 30, 2004 Kristen

1/2 lb. 7% or less Ground Beef
1/2 onion – minced
2 cloves garlic – minced
1/4 C. instant rice – uncooked
1 egg
Salt and pepper, to taste
4 oz. chopped green chiles, canned, drained
1 carrot, shredded
14 1/2 oz. stewed tomatoes, canned
4 C. hot water
2 C. low-fat beef broth or water
1 tsp. dried oregano
2 T. chopped fresh parsley or cilantro

In a bowl, combine beef, onion, garlic, rice, egg, salt and pepper to taste. Form into 1 1/2″ meatballs. Place chilies and shredded carrots in bottom of slow cooker. Spoon tomatoes evenly on top. Place meatballs on top of tomatoes. Pour in water, broth, oregano and parsley or cilantro. Cover and cook on LOW 5 1/2 to 6 hours. Garnish this popular Mexican soup with sprigs of fresh cilantro or mint, and serve with flour tortillas.

Yield: 6 servings
Calories: 105
Fat: 3.9g
Fiber: 1g

Italian Sausage Puttanesca

April 29, 2004 Kristen

8 oz. uncooked penne pasta
8 oz. hot turkey Italian sausage
1 C. chopped onion
1 C. chopped green bell pepper
3 garlic cloves, minced
Cooking spray
2 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
1/2 C. halved pitted kalamata olives
2 T. tomato paste
1 T. capers, drained
1 tsp. anchovy paste
1/2 C. (2 oz.) finely shredded Parmesan cheese

Preheat oven to 400°. Cook pasta according to package directions, omitting salt and fat. Drain well. Remove casings from sausage. Place sausage, onion, pepper, and garlic in a Dutch oven coated with cooking spray over medium-high heat; sauté 8 minutes, stirring to crumble. Add tomatoes, olives, tomato paste, capers, and anchovy paste to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat. Add pasta, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray; sprinkle evenly with cheese. Bake at 400° for 15 minutes or until cheese melts and begins to brown.

Yield: 4 servings
Calories: 482
Fat: 16g
Fiber: 6.1g

Deviled Steak

April 29, 2004 Kristen

1 T. catsup
1 T. water
1 T. Worcestershire sauce
1 tsp. dry mustard
1/4 tsp. salt
Dash pepper
1 lb. boneless beef tenderloin or sirloin steak, cut 1 inch thick

For sauce, combine catsup, water, Worcestershire sauce, dry mustard, salt, and pepper. Trim fat from meat. Grill meat on an uncovered grill directly over medium-hot coals for 6 minutes. Brush with sauce. Turn and grill to desired doneness, allowing 6 to 9 minutes more for medium, brushing frequently with sauce. Brush any remaining sauce over meat before serving. Broiling Directions: Place meat on the unheated rack of a broiler pan. Broil 3 inches from the heat for 6 minutes. Turn and broil to desired doneness, allowing 7 to 11 minutes more for medium. Brush frequently with sauce. Make-Ahead Tip: Prepare sauce; cover and chill up to 3 days.

Yield: 4 servings
Calories: 195
Fat: 10g
Fiber: 0g

Baked Lamb and Vegetables

April 28, 2004 Kristen

2 6- to 7-oz. lamb shoulder chops, cut 3/4 inch thick
1/2 C. thin onion wedges
1/3 C. peeled turnip cut into thin bite-size strips
1/4 C. carrot cut into thin bite-size strips
1/4 C. thinly sliced celery
1/8 tsp. garlic salt
1/8 tsp. dried thyme, crushed
Dash black pepper
2 thin lemon slices

Cut two 12-inch squares of heavy foil. Or, cut 4 squares of regular foil. Trim fat from chops. Arrange a chop on each square of heavy foil or on a double layer of regular foil. Place the vegetables on top of the chops. Sprinkle garlic salt, thyme, and pepper evenly over vegetables and chops. Add lemon slices. Bring up 2 opposite edges of foil and seal with a double fold. Fold remaining ends to completely enclose chops and vegetables, leaving space for steam to build. Place packets in a shallow baking pan. Bake in a 350 degree F oven about 50 minutes or until chops are medium (160 degree F) doneness and vegetables are tender. Discard lemon slices before serving.

Yield: 2 servings
Calories: 180
Fat: 7g
Fiber: 2g

Pan-Fried Venison Medallions with Horseradish-Mustard Sauce

April 28, 2004 Kristen

3 tablespoons flour
1/2 teaspoon coarse salt
Freshly cracked black pepper
1 pound venison sirloin steaks
2 teaspoons olive oil
1/2 cup chicken stock
1 teaspoon whole-grain mustard
1/2 teaspoon prepared horseradish
2 tablespoons sour cream
Italian parsley, chopped

Combine the flour, salt and pepper and dredge the meat in the seasoned flour. Heat the oil in a large skillet over high heat. Add the meat and quickly saut until the meat is medium-rare, about 2 minutes per side. Remove the meat to a warm platter and set aside. Add the stock to the skillet and stir to melt the caramelized bits stuck to the bottom of the pan. Turn the heat to low (this is important to prevent curdling) and stir the mustard, horseradish and sour cream into the stock. Continue cooking the sauce over low heat until it is hot but not boiling. Pour over the meat and sprinkle with chopped parsley.

Yield: 4 servings
Calories: 250 calories
Fat: 12g
Fiber: 0g

Collard Greens with Lemon

April 27, 2004 Kristen

1/2 tsp. non-aromatic olive oil
1 dried red pepper or 1/8 tsp. cayenne pepper
1/2 lemon sliced
1 tsp. lemon zest
8 C. washed and stemmed collard greens, torn in bite size pieces
2 C. ham stock
1/8 tsp. salt
1 T. lemon juice

Heat the oil in a chef’s pan on medium high. Lay the lemon slices and chili pepper in the pan and cook 2 minutes. Pour in the ham stock and collards and bring to a boil. Reduce the heat and simmer 10 minutes. Stir in the zest, salt and lemon juice and set aside until you are ready to serve.

Yield: 6 servings
Calories: 57
Fat: 0g
Fiber: 3g

Santa Fe Spicy Baked Black Beans

April 27, 2004 Kristen

1 tablespoon oil
1 large white onion, diced
1 tablespoon pureed chipotles chiles, in adobo sauce OR double that amount, to taste
1/2 cup catsup
1/2 cup tomato juice
2 tablespoons dark brown sugar, packed
1 tomato, seeded and diced
1/4 cup cider vinegar
1/4 cup red wine vinegar
1/4 cup molasses
2 dried ancho chiles, softened in hot water, drained and stemmed
salt
1/2 cup water, or more
45 ounces cooked black beans, rinsed and drained

Heat oil in 1-quart saucepan over medium-high heat. When hot, add onion and stir-fry until softened, about 4 minutes. Add 1 tablespoon chipotle puree, catsup, tomato juice, brown sugar, 1 diced tomato, cider vinegar, red wine vinegar, molasses, ancho chiles, salt to taste and 1/2 cup water and stir well. Taste and add more chipotle puree if desired. Simmer uncovered 10 minutes. Puree in food processor. Pour into 2-quart casserole and stir in beans. Cover and bake at 350 degrees 1 hour. Taste and add salt if needed. Add up to 1/2 cup more water if mixture is too thick. Serve hot in warm corn tortillas if desired. Garnish with remaining diced tomato, cilantro, green onions and sour cream if desired.

Yield: 10 servings
Calories (without garnishes): 185
Fat: 2g
Fiber: 6.3g

Poached Eggs on Black Bean Salsa

April 26, 2004 Kristen

Salsa
1 1/2 C. prepared low sodium salsa
1 151/2-ounce can reduced sodium black beans, rinsed and drained
12 small stuffed green olives, sliced (optional)
1 tsp. ground cumin
1 1/2 tsp. arrowroot or cornstarch mixed with 2 T. water (slurry)

Eggs and Tortillas
6 6-inch corn tortillas
1/4 tsp. salt
6 whole eggs or *1 1/2 C. egg substitute

Garnish
Chopped fresh cilantro, cilantro
1 tsp. dried crushed red pepper flakes

Preheat the oven to 350° F. Take eggs out of refrigerator so they can warm to room temperature. Combine the salsa, black beans, olives (if you are using them), and cumin. Add the slurry and stir over medium heat until the salsa is glossy and thickened. Set aside until the eggs are ready. Wrap the tortillas in waxed paper and heat in the microwave about 2 or 3 minutes or until all are warm. Pour 2 inches of water and salt into a large, shallow skillet and bring to a simmer. Break an egg into a small dish or saucer and slide gently into the simmering (not boiling) water. Repeat with the rest of the eggs, one by one. When all the eggs have been added, give the pan a gentle shake to allow the hot water to flow over the tops of the eggs and cook them lightly. (Keep the water just barely simmering.) After about 4 minutes, the whites should be firm and the yolks runny. Serve immediately. Place a hot tortilla on each warmed salad plate and spoon a healthy dollop of the salsa into the middle of the tortilla. Top with a poached egg or a 1/4-C. scoop of the scrambled eggs. For garnish, sprinkle the chopped cilantro and red pepper flakes over the eggs. Offer more pepper flakes in a small dish for those who like it more than just hot.

**If you choose to use egg substitute, heat a medium skillet over medium-low heat. Spray with cooking spray and pour in the egg substitute. When the eggs start to set, push gently with a spatula, moving the cooked part to the center of the pan and letting the uncooked part run to the bottom of the pan. It is important that the eggs stay soft and glossy. They can be ruined by overcooking or over-stirring.

Yield: 6 servings
Calories: 187
Fat: 7g
Fiber: 5g

With Egg Substitute:
Calories: 142
Fat: 2g
Fiber: 5g

Legumes with Vegetables

April 26, 2004 Kristen

2 T. olive oil
1 cup onions, chopped
2 garlic cloves, crushed
1/2 cup bell pepper, chopped
1/2 cup carrots, chopped
1/2 cup celery, chopped
2 cups cooked garbanzo beans
1 cup cooked kidney beans
1 cup cooked black beans
3 cups cooked lentils
5 medium tomatoes, chopped
1 cup water
1/2 tsp. garlic powder

In a large pot, add olive oil and sauté the onions, garlic, bell pepper, carrots, and celery until tender (about 15 minutes). Add the remaining ingredients and bring the mixture to a low boil. Cover the pot and reduce heat to low. Cook for at least 30 minutes or until the mixture is thick.

Yield: 8 servings
Calories: 203
Fat: 4g
Fiber: 8g

Horseradish Mashed Potatoes

April 25, 2004 Kristen

3 pounds Russet potatoes, peeled and quartered
1/2 C. buttermilk
1/4 tsp. salt
1 T. horseradish

Boil the potatoes until very soft, about 20 minutes. Drain, cover with a clean dish towel and leave on the stove with the heat off for 5 minutes or until thoroughly dried out and floury on top. Mash and stir in the buttermilk, salt and horseradish.

Yield: 8 servings
Calories: 74
Fat: 0g
Fiber: 1g

Graham Kerr’s Yankee Pot Roast

April 25, 2004 Kristen

1 tsp. non-aromatic olive oil, divided
1 onion, chopped
3 T. tomato paste
2 carrots, chopped
2 ribs celery, chopped
2 1/2 pounds beef rump roast
3 1/2 C. low sodium beef stock (page 000)
3/4 tsp. salt, divided
2 T. cider vinegar
bouquet garni
6 medium carrots, peeled and roll cut or cut on the diagonal in 1″ pieces
2 small turnips, peeled and cut in 1″ chunks
18 whole medium mushrooms
18 pearl onions, blanched 3 minutes in boiling water and peeled
4 T. arrowroot mixed with 1/2 C. water (slurry)
2 T. chopped parsley

Bouquet Garni:
1 bay leaf
2 sprigs fresh thyme
6 peppercorns
2 whole cloves
3 sprigs parsley

Tie ingredients together in a square of cheesecloth.

Heat 1/2 tsp. of the oil in a Dutch oven on medium high. Sauté the onions 3 minutes then add the tomato paste, stirring until it darkens, about 6 more minutes. Add the chopped carrots and celery and mix to coat with the tomato paste. Remove to a plate and without washing the pan, return it to the heat. Put the oil on a large plate and add 1/4 tsp. each of salt and pepper. Rub the meat on all sides ready for the hot pan. Drop the roast into the hot pan and brown on all sides. This will happen quickly because of the residual tomato paste in the pan, about 4 minutes. Remove the meat to the plate with the vegetables. Pour some of the stock into the pan and scrape up all the browned bits stuck to the bottom of the pan. Return the vegetables to the pan and top with the meat. Pour the rest of the stock into the pan along with 1/2 tsp. of the salt and vinegar. Drop the bouquet garni into the stock, cover and bring to a boil. Reduce the heat and simmer 3 hours or until the meat is fork tender. Cook the carrots and turnips together in a saucepan with a little water and the remaining 1/4 tsp. salt for ten minutes. Drain and set aside. Remove the roast to a plate and cover to keep warm. Pour the cooking liquid through a sieve into a fat strainer, discard the tired old vegetables and the herb bundle. Pour the defatted juices back into the pan. Bring to a boil and add the mushrooms, partially cooked onions, and the reserved carrots and turnips. Cook until just heated through, 3 or 4 minutes. Stir in the slurry and heat to thicken. While the vegetables are heating, cut the meat into 1/4″ (3/4 ” cm) slices across the grain. Lay the slices on a hot plate and spoon some of the sauce over the top. Serve the vegetables, mashed potatoes, and gravy family style in separate serving dishes.

Yield: 8 servings
Calories: 297
Fat: 2g
Fiber: 5g

Graham Kerr’s Yankee Pot Roast

April 25, 2004 Kristen

Bouquet Garni:
1 bay leaf
2 sprigs fresh thyme
6 peppercorns
2 whole cloves
3 sprigs parsley

Tie ingredients together in a square of cheesecloth.

Yield: 8 servings
Calories: 297
Fat: 2g
Fiber: 5g

Honey BBQ Chicken, Southern Style

April 24, 2004 Kristen

1 lb. chicken breasts, skin removed
1 C. thinly sliced onions
3/4 C. tomato sauce
1/4 C. honey
1/4 C. vinegar
2 T. Worcestershire sauce
1 tsp. paprika
1/4 tsp. bottled hot pepper sauce

Place chicken in a large baking dish. Sprinkle with salt and pepper.
Combine remaining ingredients; mix well. Pour mixture over chicken. Bake, uncovered, at 375 degrees F for 15 minutes. Turn pieces and bake 10 minutes longer or until chicken is glazed and no longer pink.

Yield: 4 servings
Calories: 231
Fat: 2.5g
Fiber: .5g

Corny Oatmeal Breakfast Patties

April 24, 2004 Kristen

3 1/2 C. Water
1/2 C. Yellow Cornmeal — (3 Oz)
1 C. Rolled Oats — (3 Oz)
2 tsp. Ground Cinnamon
1 tsp. Salt
2 1/2 T. Sugar
1 T. Vanilla Extract
1/2 C. Raisins

Lightly spray an 11 x 7″ baking pan with nonstick cooking spray. Bring water to a boil in a med saucepan over medium heat. In a small bowl, combine cornmeal, oats, cinnamon, salt, and sugar, mixing well. Add to boiling water, stirring briskly with a fork or wire whisk to prevent lumps. Reduce heat to low and cook 15 minutes, stirring frequently. Remove from heat and stir in vanilla and raisins. Spread mixture evenly in prepared pan. Cover and chill overnight. Cut chilled mixture into 8 even pieces. Preheat a nonstick skillet or griddle over medium heat. Spray it lightly with nonstick cooking spray. Place patties in skillet and cook until crisp on both sides, turning several times. Serve hot, drizzled with maple syrup or spread with your favorite jam.

Splenda would probably work in this, reducing the calories per cake by 15.

Yield: 8 servings
Calories: 121
Fat: 1g
Fiber: .8g

Cinnamon Kissed Chicken

April 23, 2004 Kristen

1/2 tsp. ground cinnamon
1 T. dark brown sugar
1 tsp. fresh orange peel slivers
1/2 C. Kraft Free Red Wine Vinegar fat-free salad dressing
1 lb. boneless, skinless chicken breast…cut into 1/2×4 inch long strips

To get orange peel slivers without a zester, simply grate the peel of an orange with a vegetable peeler or paring knife, cut it into strips if it is wide. Use just the “orange” not the white meaty part of the skin. In a large non-stick skillet, mix cinnamon, brown sugar, orange peel slivers and salad dressing together. Add chicken pieces. Cook over medium heat for 3 to 4 minutes. Turn chicken pieces over and cook an additional 2 to 3 minutes. Chicken will be white and not translucent when fully cooked.

Yield: 4 servings
Calories: 154
Total fat: 1.4 grams
Fiber: 0g

Topless Turkey Reuben

April 23, 2004 Kristen

1/4 C. Sauerkraut, rinsed
1 dash Caraway seeds
1 slice Rye bread, Toasted (80 calories)
1 tsp. Mustard
1 oz. Cooked sliced turkey
1 oz. reduced fat Swiss cheese slice
4 slices Tomato

In a small saucepan or microwave, heat sauerkraut with caraway seeds. Drain well. Spread toast with mustard and top with turkey. Spread sauerkraut over turkey and top with cheese. Heat in microwave or toaster oven until warmed through and cheese begins to melt. Top with tomato slices.

Yield: 1 serving
Calories: 188
Fat: 6.5g
Fiber: 3.4g

Sassy Kraut & Pork

April 22, 2004 Kristen

1 1/2 C. (8 oz.) diced lean cooked roast pork
1 3/4 C. (one 14 1/2-oz. can) Bavarian-style sauerkraut, well drained
1 3/4 C. (one 14 1/2 can) stewed tomatoes, undrained
2 C. canned (one 16-oz. can) cut green beans, rinsed and drained
1/2 C. chopped onion
1 C. (1 1/2 oz.) unseasoned dry bread cubes
3/4 C. (3 oz.) shredded reduced-fat Cheddar cheese

Preheat oven to 350 degrees. Spray a 9-by 13 inch baking dish with butter-flavored cooking spray. In a large bowl, combine pork, sauerkraut, undrained stewed tomatoes, green beans, and onion. Add dry bread cubes. Mix well to combine until bread cubes soften. Evenly spread mixture into prepared baking dish. Bake for 30 minutes. Sprinkle Cheddar cheese evenly over top. Continue baking for 10 minutes or until cheese melts. Place baking dish on a wire rack and let set for 5 minutes.

Yield: 6 servings
Calories: 176
Fat: 4.5g
Fiber: 3.4g

Homemade Egg Substitute

April 22, 2004 Kristen

6 jumbo egg whites
1 tsp. canola oil
1/4 C. powdered dry skim milk
1 drop yellow food coloring

Combine ingredients. This recipe can be frozen in plastic containers for later use or kept in the refrigerator for up to 7 days. I have found it to work very well in egg breakfast dishes and omlettes. The advantage is that it is much less expensive than commercial egg substitutes and people on a sodium restriction can use these more freely.

Yield: 6 servings
Serving Size: 1/4 C. (= to one egg)

Calories: 40
Fat: .8g
Fiber: 0g

Roasted Vegetable Sandwiches

April 21, 2004 Kristen

3 T. balsamic or red wine vinegar
2 tsp olive oil
1/4 C. fresh basil, chopped, 1 T. dried basil
1 small eggplant, sliced into thin rounds
1 zucchini, thinly sliced
1 yellow summer squash, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 small red onion, sliced and separated

Basil-Yogurt Spread:

1/4 C. nonfat yogurt
2 T. reduced -fat mayonnaise
1 T. additional fresh basil
1 tsp lemon juice
4 Kaiser Rolls, 125 calories each (otherwise adjust for calories in your bread/roll)

Preheat oven to 450F degrees. Blend vinegar, oil and basil. Add vegetables, tossing to coat. Place vegetables in roasting pan and cook, stirring occasionally, until tender and lightly browned- about 30 minutes. Cool vegetables. Whisk together ingredients for spread (recipe can be prepared ahead and refrigerated at this point). To assemble sandwiches, spread basil yogurt mixture on your favorite bread, pita halves, or crusty rolls. Top with veggies mixture and serve.

Yield: 4 sandwiches
Calories: 233
Fat: 7.5g
Fiber: 6.7g

Basic Fluffy Omelets

April 21, 2004 Kristen

3 fresh egg whites
Pinch of cream of tartar or flour
1 C. substitute eggs
1 tsp. butter
Chopped fresh parsley for garnish
Salt (optional) and fresh ground black pepper

In a small bowl, beat the egg whites and cream of tartar or flour (if desired) until very fluffy. Add the substitute eggs, blending well. If you’re making one large omelet, melt the butter in a medium-hot large skillet with a lid. If you’re making indivdual omelets, use 4 small skillets with lids. Pour the egg mixture into the pan(s) and reduce the heat to low. Cover the eggs and cook for 2 to 3 minutes. When the edges are firm, use a rubber spatula to lift several times to make sure that the bottom isn’t getting too brown. (If it is, turn down the heat drastically.) If adding optional fillings, place inside now (calories for fillings not included in nutritional information) Fold the omlet. Sprinkle on the parsley (or other topping) and season to taste with salt and pepper.

Yield: 4 servings
Calories: 66
Total fat 1 gram
Fiber: 0g

North Woods Bean Soup

April 20, 2004 Kristen

1 C. baby carrots, halved
1 C. onion, chopped
2 garlic cloves, minced
7 oz. turkey kielbasa, halved lengthwise, and cut into 1/2 inch pieces
4 C. fat-free chicken broth
1/2 tsp. Italian seasoning
1/2 tsp. black pepper
2 15.8 oz. cans Great Northern beans, drained and rinsed
6 oz. fresh baby spinach leaves

Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa, sautï¿½ 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper and beans. Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 C. of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Yield: 5 servings
Serving size: 1 1/2 C.

Calories: 227
Fat: 3.9 g
Fiber: 6.7 g