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

Chive Buttermilk Biscuits

November 6, 2003 Kristen

2 C. all purpose flour
1 T. baking powder
1/2 tsp. sugar
1/4 tsp. baking soda
1/4 tsp. salt
3 T. chopped fresh chives
3 T. margarine
3/4 C. plus 1 T. nonfat buttermilk
1/4 tsp. paprika

Combine first 6 ingredients in a medium bowl; cut in margarine with a pastry blender until mixture resembles carse meal. Add buttermilk, stirring just until dry ingredients are moistened. Sprinkle 1 T. flour evenly over work surface. Turn dough out onto floured surface, and knead 10 or 12 times. Roll dough 1/2 inch thick and cut into rounds with 2 inch biscuit cutter. Place rounds on ungreased baking sheet and sprinkle with paprika. Bake at 425*F for 10 to 12 minutes or until golden.

Yield: 21 Biscuits
Serving Size: 1 Biscuit

Calories: 60
Fat: 2g
FIber: .5g

Lemon-Cranberry Bars

November 6, 2003 Kristen

1/2 cup frozen lemonade concentrate, thawed
1/2 cup spoonable sugar substitute
1/4 cup margarine
1 egg
1-1/2 cups all-purpose flour
2 tsp. grated lemon peel
1/2 tsp. baking soda
1/8 tsp. salt
1/2 cup dried cranberries

Preheat oven to 375 deg F. Lightly coat 8″ square baking pan with nonstick cooking spray; set aside. Combine first 4 ingredients in medium bowl; mix well. Add next 4 ingredients; stir well. Stir in cranberries; pour into prepared pan. Bake 20 min. or until light brown. Cool completely in pan on wire rack.

Yield: 9 Squares
Calories: 184
Fat: 5.3g
FIber: 1g

Sun Dried Tomato Breadsticks

November 5, 2003 Kristen

2 C. flour
1/2 tsp. salt
1 1/2 tsp. yeast
1 tsp. honey
1 tsp. olive oil
2/3 C. hot water
6 sun-dried tomato halves, reconstituted according to package directions
1 T. skim milk
2 tsp. poppy seeds

Drain and chop sun dried tomatoes; set aside. Place the flour, salt and yeast in a food processor bowl. With processor running, add honey and olive oil, and gradually pour in the water. Stop adding water as soon as the dough starts to stick together. Process for another minute. Transfer dough to a lightly floured surface and knead 3 or 4 minutes, or until smooth and elastic. Knead in the chopped tomato pieces. Form dough into a ball and spray with nonstick cooking spray. Place in a bowl and let sit for 5 minutes. Preheat oven to 300*F. Divide dough into 16 pieces. Roll each piece into an 11 inch long stick. Place each stick on a baking pan which has been sprayed with nonstick cooking spray. Let rise for 15 minutes. Brush dough sticks with milk and sprinkle with poppy seeds. Bake for about 30 minutes, or until done and lightly golden brown. Place on a wire rack to cool.

Yield: 16 servings
Serving Size: 1 Breadstick

Calories: 67
Fat: 1g
Fiber: 1g

Nutty Chicken FIngers

November 5, 2003 Kristen

1/3 cup corn flake crumbs
1/2 cup pecans – finely chopped
1 T. dried parsley
1/8 tsp. garlic powder
12 oz. chicken breast halves without skin – cut in 1″ slices
2 T. milk

Preheat oven to 400 degrees F. In a shallow dish combine cornflake crumbs, pecans, parsley, salt. and garlic powder. Dip chicken in milk, then roll in crumb mixture. Place in a 15x10x1 inch baking pan. Bake until no longer pink in the middle (8 minutes).

Yield: 5 Servings
Calories: 124

Chunky Red Pepper Soup with Avocado Toast

November 4, 2003 Kristen

4 large red sweet peppers
1 tsp. olive oil
1/2 C. finely chopped onion
4 roma tomatoes, peeled, seeded, and chopped
4-5 C. reduced sodium chicken or vegetable broth
1/8 tsp. salt
1/8 tsp. fresh ground black pepper
1 T. balsamic vinegar

Avocado Toast:
6 bias cut slices (1/4 inch each) French baguette loaf
1 T. roasted garlic paste
1 ripe avocado, peeled and sliced
1/8 tsp. salt
1 T. lime juice

To roast the peppers: Preheat oven to 425*F. Remove stems, seeds, and membranes from peppers. Place peppers, cut side down, on a lightly oiled baking sheet. Roast 20 to 25 minutes or till skins char and blister. Remove from heat. Wrap peppers in foil and let stand 15 minutes or until cool. Peel off skin. Use immediately or refrigerate up to several days. Heat the one tsp. of olive oil in a large saucepan over medium heat. Cook and stir onion in oil for 2 minutes, or till soft. Add peppers, tomatoes, broth, salt, pepper, and vinegar. Bring just to boiling. Reduce heat; simmer uncovered for 10 minutes, stirring occasionally. Cool slightly. Transfer half of mixture to a blender container or food processor bowl. Process until smooth. Return mixture to saucepan and stir well. Heat thoroughly. To make Avocado Toast: Preheat broiler. Toast bread slices under broiler until lightly browned, turning once. Remove from oven. Spread each piece of toast with about 1/2 tsp. roasted garlic paste; set aside. Toss avocado slices with lime juice and salt. Arrange several slices of avocado on each piece of toast and garnish with a fresh basil leaf, if desired.

Yield: 6 servings
Serving Size: About 1 C. Soup + 1 Avocado Toast

Calories: 158
Fat: 6g
Fiber: 5g

ABC Bagel Sandwich

November 4, 2003 Kristen

1 medium apple, cut into 16 wedges
1 tsp. brown sugar
1/4 C. light cream cheese
2 plain bagels, split and toasted
1/4 C. lowfat shredded cheddar cheese
2 slices lean canadian bacon, sliced in strips
2 T. chopped green onion

Preheat oven to 425 degrees. Place a non stick skillet coated with cooking spray over medium high heat until hot. Add apple and sugar. Sauté about 3 minutes. Remove from heat. Spread one T. cream cheese over each bagel-half. Top each half with 4 apple wedges. Sprinkle each with cheese and bacon. Bake at 425 degrees for 5-8 minutes. Remove from oven and sprinkle with green onions.

Yield: 4 Servings
Serving Size: 1 Bagel Half

Calories: 176
Fat: .8g
Fiber: 1.5g

Hoisin Tofu Stir Fry

November 4, 2003 Kristen

Sauce:
1/3 cup hoisin sauce
2 T. Chinese rice wine or dry sherry
1 T. sesame oil
1 T. tamari

Stir-Fry:

2 T. vegetable oil
1 pound extra-firm tofu, sliced, pressed/patted very dry, then cut into 2×1/2-inch logs
6 garlic cloves, minced
1/8 tsp. crushed red pepper
1 red bell pepper, cut into 3×1/2-inch strips
1 bunch broccoli, cut into small florets, stalks peeled and sliced (about 5 cups)
1/2 cup walnut halves
1/3 cup water

Combine sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet over high heat until hot but not smoking. Make sure tofu is patted very dry to prevent sticking. Add tofu to wok and stir-fry until lightly golden. Transfer tofu to a platter and reduce heat to medium-high. Add a tsp of oil to the wok. Add garlic and crushed red pepper flakes and cook 1 minute. Stir in red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in water, toss vegetables, then cover the pan. Cook 5 minutes or until vegetables are tender but crunchy. Stir in tofu, then pour on the sauce mixture. Stir-fry 1 minute or until the sauce coats everything and is thickened. Serve on rice.

Yield: 8 servings
Calories: 271
Fat: 11.5g
Fiber: 4g

Almond Chicken

November 3, 2003 Kristen

1/3 C. lemon juice
3 T. Dijon mustard
2 garlic cloves, minced
1 T. olive oil
1/2 tsp. white pepper
4 skinned and boned chicken breast halves
1 tsp. olive oil
1 can (14 oz) reduced-sodium fat-free chicken broth
1 tsp. cornstarch
3 T. water
3 T. orange marmalade
1 T. light margarine
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. dried crushed red pepper
2 T. chopped fresh parsley
1/4 C. sliced almonds, toasted

Combine lemon juice, mustard, garlic, olive oil and white pepper. Pour into a shallow dish, and reserve 1/4 C. of the mixture. Add chicken to the dish; cover and marinate in refrigerator for one hour. Remove chicken from the marinade and discard any remaining marinade in dish. Put 1 tsp. of oil into a nonstick skillet and place over medium high heat. Add chicken to skillet and cook 8 minutes on each side, or until done. Remove chicken from skillet. Add the reserved broth mixture to the skillet and stir to mix with chicken drippings. Combine cornstarch and cold water, then add to the broth mixture. Bring to a boil, stirring constantly, for 1 minute. Stir in marmalade, margarine, salt, black and red peppers. Place chicken back in skillet and turn to coat. Sprinkle with parsley and almonds to serve.

Yield: 4 servigns

Calories: 264
Fat: 12g
Fiber: 1g

Shrimp and Shiitake cakes

November 3, 2003 Kristen

For the citrus coulis:

1 cup fresh orange juice
1/4 cup fresh lime juice
1/4 cup fresh lemon juice
1/4 cup fresh grapefruit juice
3 T. sweet chili garlic sauce
1/4 cup rice wine vinegar
1/4 cup low-sodium soy sauce

For the shrimp and shiitake cakes:

2 T. vegetable oil
2 minced shallots
1 tsp. minced fresh ginger
1/2 pound shiitake mushrooms, stemmed and diced
Salt and pepper to taste
1 pound shrimp, peeled, deveined and diced
2 T. finely chopped green onion
1 T. finely chopped fresh mint
1 T. finely chopped fresh cilantro
1 T. finely chopped fresh basil
1/4 cup rice flour
1 T. butter, melted

5 C. Mixed Greens, Julienned Carrots & Julienned Cucumber
Sunflower or Diakon Sprouts can be added to the salad, if available

To make the coulis: In a blender or large bowl, combine orange, lime, lemon and grapefruit juices. Add chili garlic sauce, vinegar and soy sauce and pulse to combine. To make the cakes: Preheat oven to 350 degrees. In a sauté pan over medium high heat, add oil. Add shallots and ginger and sauté until softened. Add shiitakes and sauté until tender. Sprinkle with salt and pepper. Remove to a plate and let cool. In a large bowl, combine shrimp, green onion, mint, cilantro, basil and cooled mushroom mixture. Add the flour and stir until incorporated. If using cooking rings, brush lightly with butter. Lightly brush a baking sheet with remaining butter. Divide the shrimp mixture and fit into rings or shape by hand into cakes and place on baking sheet. Bake for 4 to 8 minutes, or until shrimp cake turns opaque. Toss salad with enough coulis to lightly coat. Arrange lettuce on plates, tops with warm cakes and drizzle each with coulis.

Yield: 5 servings
Calories: 370
Fat: 10g
Fiber: 8g

Spicy Shrimp and Peanut Noodle Salad

November 2, 2003 Kristen

Peanut Sauce:
2 garlic cloves minced
2 tsp. minced peeled fresh ginger
3 T. natural chunky peanut butter
2 T. tamari soy sauce
2 T. rice wine vinegar
2 T. water
2 T. sesame oil
1-2 tsp. chili garlic sauce

Salad:
1 lb. peeled cooked medium shrimp
1 C. julienned red pepper
1 C. julienned carrots
1/4 lb. snow peas, trimmed and cut in half
1 C. sliced green onions
1/4 C. fresh cilantro, chopped
4 C. cooked whole-wheat spaghetti or soba noodles
chopped peanuts (optional)

Whisk together the sauce ingredients in a small bowl and set aside. Combine the remaining ingredients in a large serving bowl, add the peanut sauce and toss gently to mix. Sprinkle with chopped peanuts if desired. Serve at room temperature.

Yield: 6 servings
Serving Size: 1 1/2 Cups

Calories 337
Fat: 10.9g
Fiber: 6.8g

Glazed Lemon Pepper Chicken with Baby Potatoes

November 2, 2003 Kristen

4 skinless, boneless chicken breasts
4 T. honey
finely grated lime zest and juice of 1 lemon
2 garlic cloves, crushed
1 T. Dijon mustard
2 tsp. freshly ground black pepper
1 lb baby salad potatoes

Slash each chicken breast two or three times with a sharp knife. In a shallow dish, mix the honey, lemon zest and juice, garlic, mustard and black pepper. Add the chicken and turn to coat. Leave to marinate for at least 30 minutes or preferably overnight. Preheat oven to 425*F (220*C). Arrange the potatoes and chicken in a single layer in a shallow sided roast pan and pour any excess marinade on top. Roast for 25 to 30 minutes or until the potatoes are tender and the chicken is cooked. Serve with pan juices.

Yield: 4 Servings
Serving Size: 1 Chicken Breast + 1/4 Potatoes in glaze

Calories: 339
Fat: 3g
Fiber: 2g

La Bamba Casserole

November 1, 2003 Kristen

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1-1/2 cups (6 oz.) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375 degrees. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375 degrees for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings
Serving size: 1 1/3 cups

Calories: 344
Fat: 10.7g
Fiber: 7.4g

Lemon Fried Chicken

November 1, 2003 Kristen

1/4 C. flour
1 tsp. salt
1 tsp. pepper
1/4 tsp. paprika
6 boneless, skinless chicken breast halves
2 T. Brummel and Brown Yogurt Spread (margarine)
1/2 T. minced garlic
1 large lemon, juiced
1 large lime, juiced
2 C. fresh sliced mushrooms
1 green onion, sliced
1/4 C. white wine, optional

Mix flour, salt, pepper and paprika in plastic bag. Add chicken three pieces at a time and shake well to coat. Brown chicken in skillet in melted yogurt spread (or margarine). When browned, add garlic and juice. When juice is almost gone add mushrooms and sauté for approximately 5 minutes. Add green onions and wine, if desired and cook approximately 15 minutes, until chicken is no longer pink and mushrooms have browned. Serve with rice or fresh vegetables.

Yield: 6 Servings

Calories: 165
Fat: 3g
Fiber: 1g

BBQ Chicken Pizza

October 31, 2003 Kristen

(12 inch) pre-baked pizza crust
1 C. spicy barbeque sauce
2 skinless boneless chicken breast halves, cooked and cubed
1/2 C. chopped fresh cilantro
1 C. sliced pepperoncini peppers
1 C. chopped red onion
2 C. shredded Colby-Monterey Jack cheese

Preheat oven to 350 degrees F (175 degrees C). Place pizza crust on a medium baking sheet. Spread the crust with barbeque sauce. Top with chicken, cilantro, pepperoncini peppers, onion, and cheese. Bake in the preheated oven for 15 minutes, or until cheese is melted and bubbly.

Servings Per Recipe: 8 amount
Calories 386
Total Fat 16.1g
Fiber 1.7g

BBQ Chicken Pizza Too

October 31, 2003 Kristen

1 T. honey
1 cup warm water
2 tsp. active dry yeast
3 cups all-purpose flour
1 tsp. salt
10 oz. chicken breast – boned and skinned
1 T. olive oil
2 T. barbecue sauce
1/2 cup barbecue sauce
2 cups Gouda cheese
1/4 small red onion – sliced into rings
2 T. cilantro

To make the dough: In a small bowl, dissolve the honey in the warm water. Sprinkle the yeast over the water and stir until it dissolves. Let the yeast mixture stand for 5 minutes, until a layer of foam forms on the surface. In a large bowl, combine the flour and the salt. Make a well in the center of the flour mixture and pour the olive oil and the yeast mixture. Stir the flour into the wet ingredients, until all the flour is incorporated. If its too dry, add more water. On a lightly floured surface, knead the dough for 15 minutes, until it is smooth and elastic. Shape the dough into a ball and put in in a well-oiled bowl. Cover with a moist towel and let rise in a warm place until double in bulk (about 1 1/2 hours). One hour before baking the pizzas, start preheating the oven with pizza stones inside at 500 degrees F.

For the Chicken: In a large frying pan, heat the olive oil on medium high heat. add chicken pieces. saut until cooked (6 minutes). Chill. Coat chicken with 2 T. barbecue sauce. Set aside in the refrigerator.

For the Pizza: Punch the dough down, and divide into 4 equal portions. Roll out each portion into an 6-8 inch flat circle. Spread 1/4 cup barbecue sauce over the surface of the dough. Distribute 1/2 of the cheese over the sauce. Distribute 1/2 of the chicken over the cheese. Place half of the onion rings over the chicken pieces. Place the pizza in the oven (on top of pizza stones). Bake until crust is crispy and cheese is bubbling (8-10 minutes). Remove pizzas from the oven and sprinkle each with 1/2 of the cilantro.

Calories: 1451 Calories

Quick-and-Easy Pizza Crust

October 30, 2003 Kristen

2 cups bread flour
1/2 tsp. salt
1/2 tsp. sugar
1 package quick-rise yeast
3/4 cup warm water (120 to 130 degrees)
1 T. olive oil
Cooking spray
2 T. cornmeal

Combine first four ingredients in a large bowl; make a well in center of mixture. Combine water and oil; add to flour mixture. Stir until mixture forms a ball. Turn dough out onto a lightly floured surface; knead until smooth and elastic (about 10 minutes). Place the dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85 degrees), free from drafts, 45 minutes or until doubled in bulk. Punch dough down; divide in half. Cover and let dough rest 10 minutes. Working with one portion at a time (cover remaining dough to keep from drying), roll each portion into a 10-inch circle on a lightly floured surface. Place dough on two baking sheets, each sprinkled with 1 T. cornmeal.

YIELD: 2 (10-inch) pizza crusts (serving size: 1 crust)

Calories: 603
Fat: 9.7g
Fiber: 1.4g

Pizza Margherita

October 30, 2003 Kristen

2 tsp. olive oil
1/8 tsp. salt
1/8 tsp. pepper
1/4 cup thinly sliced fresh basil
2 T. chopped fresh oregano
2 (10-inch) Quick-and-Easy Pizza Crusts
Cooking spray
4 plum tomatoes, thinly sliced (about 1/2 pound)
1 cup (4 oz.) shredded part-skim mozzarella cheese

Combine first three ingredients in a small bowl; set aside. Combine basil and oregano in a small bowl; set aside. Prepare grill. Place 1 crust on grill rack coated with cooking spray; grill 3 minutes or until puffy and golden. Turn crust, grill-mark side up; brush with half of oil mixture. Top with half of plum tomatoes, mozzarella, and herb mixture. Cook 4 to 5 minutes or until cheese melts and crust is lightly browned. Repeat with remaining crust and toppings.

Yield: 6 servings
Serving Size: 1/3 pizza

Calories: 286
Fat: 8.3g
Fiber: 1.8g

California Pizza Kitchen Vegetarian Pizza

October 29, 2003 Kristen

Honey-Wheat Dough:
1/3 cup plus 1 T. warm water (105 to 115 degrees)
1 T. honey
3/4 tsp. yeast
2/3 cup bread flour
1/3 cup whole wheat flour
1/2 tsp. salt
1/2 T. olive oil

Sauce:
1 tsp. olive oil
1 T. minced white onion
1 clove garlic, minced I tomato, chopped
1 (15-ounce) can tomato sauce
2 tsp. granulated sugar
1/4 tsp. dried oregano
14 tsp. dried basil
1/4 tsp. salt
1/8 tsp. dried thyme
dash ground black pepper

Grilled Eggplant:
1/2 eggplant, sliced lengthwise 1/4 inch thick
1 1/2 T. soy sauce
1 T. olive oil
1/8 tsp. cayenne pepper
1/8 tsp. garlic powder
1/8 tsp. cumin

Remaining Toppings:
1 cup shredded mozzarella cheese
3/4 cup mushrooms, sliced thin (2 to 3 mushrooms)
1/3 medium onion, sliced into thin rings (about 2/3 cup)
1/3 cup reconstituted sun-dried tomatoes, sliced into strips
1 1/2 cups steamed broccoli florets (bite-size)
1 tsp. minced fresh oregano

Prepare the pizza dough by combining the water with the honey and yeast in a small bowl or measuring cup. Stir until the yeast is dissolved, then let the mixture sit for 5 minutes until, the surface turns foamy (If it doesn’t foam, either the yeast was too old or the water was too hot. Try again.) Sift the flours and salt together in a medium bowl. Make a depression in the flour and pour the olive oil and yeast mixture into it. Use a fork or spoon to stir the liquid, gradually drawing in more flour as you stir; until all the ingredients are combined. At this point you will have to use your hands to blend the dough until it is smooth and to form it into a ball. Knead the dough with the heels of your hands on a lightly floured surface for 10 minutes or until the texture of the dough is smooth and elastic. Form the dough back into a ball, coat it lightly with oil, and place it into a clean bowl covered with plastic wrap. Keep the dough in a warm place for about 2 hours to allow the dough to double in size. Punch the dough down and put it back into the covered bowl and back into the refrigerator overnight. Take the dough from the refrigerator 1 to 2 hours before you plan to build the pizza so that the dough can warm up to room temperature.

When you are ready to make the pizza, preheat oven to 500 degrees. Use a pizza stone if you have one. Prepare the sauce by first heating the olive oil over medium heat in a medium saucepan. saut the onion and garlic for I minute in the oil. Add the tomato and saut for an additional minute before adding the remaining sauce ingredients to the pan. Bring the sauce to a boil, then reduce heat and simmer for 20 to 30 minutes, or until thicker: Cover the sauce until it is needed. Preheat barbecue grill to high temperature. Combine the soy sauce with I T. olive oil, cayenne pepper; garlic powder; and cumin in a small bowl. Brush the entire surface of the eggplant with the soy sauce mixture. Grill the eggplant slices for 2 to 3 minutes per side, then remove the slices from the heat and set them aside until they are needed. On a lightly floured surface, form the pizza dough into a circle that is approximately 10 inches across. Spread about 1/2 cup of the sauce evenly over the surface of the dough. Arrange the grilled eggplant on the pizza, and then sprinkle the cheese evenly over the top of the eggplant. Heat a couple cups of water to boiling in the microwave. Add 6 to 8 sun-dried tomato slices to the water and let them sit for about 1/2 hour. Remove and drain the slices on paper towels until you need them. Next sprinkle the mushrooms onto the pizza, followed by the onion slices. Sprinkle the sun-dried tomato slices on the pizza, followed by the broccoli florets. Bake the pizza for 10 to 12 minutes or until the crust is light brown and the cheese begins to bubble. Pop any bubbles in the crust that may form as the pizza bakes. Remove the pizza from the oven and sprinkle the fresh oregano over the top. Use a pizza wheel to slice the pizza into 6 pieces and serve.

Yield: 1 (10 inch) Pizza, 6 slices
Serving Size: 2 slices

Calories: 421
Fat: 12.7g
Fiber: 3g

Breakfast Pizzas

October 29, 2003 Kristen

Vegetable oil spray
8 oz. fresh mushrooms, sliced (2 1/2 to 3 cups)
1 cup chopped green bell pepper
1 cup chopped yellow onion (2 medium)
3/4 C. Egg Beaters
1/4 cup fat-free milk
1/2 cup no-salt-added tomato sauce
1 tsp. salt-free dried Italian seasoning, crumbled
1/4 tsp. crushed red pepper flakes
2 English muffins, halved and toasted
2 T. grated Parmesan cheese

Spray a large nonstick skillet with vegetable oil spray. Heat over medium-high heat for 1 minute. Sauté mushrooms for 4 minutes, or until soft. Add bell pepper and onion. Sauté for 4 to 5 minutes, or until onion is translucent. Meanwhile, in a small bowl, whisk together egg substitute and milk. Reduce heat to medium and add egg mixture to vegetables. Cook until eggs are set, stirring occasionally with a rubber scraper. Remove from heat. In a small bowl, combine tomato sauce, Italian seasoning, and red pepper flakes. Spoon 2 T. tomato mixture on each muffin half. Top with mushroom mixture and sprinkle with Parmesan.

Yield: 2 servings
Serving Size: 2 muffin halves

Calories: 197
Fat: 3g
Fiber: 3g

Honey Hot Buffalo Chicken Pizza

October 28, 2003 Kristen

3/4 cup canned crushed tomatoes
1/4 cup honey
1 clove garlic, minced
1/2 tsp. dried oregano
1/2 tsp. hot pepper sauce or to taste
1 cup diced or shredded cooked chicken breast
1 (10-ounce) tube refrigerated pizza dough
1 T. olive oil
3 oz. blue cheese, finely crumbled ( 3/4 cup)
1/2 cup finely diced celery

Preheat oven to 500 degrees. In a small saucepan, combine crushed tomatoes, honey, garlic, oregano and hot pepper sauce. Simmer over low heat for 5 minutes. Mix 1/4 cup tomato mixture with chicken. Shape pizza dough according to package directions for thin-crust pizza. Brush pizza shell with oil. Spread remaining sauce over dough. Scatter chicken over sauce. Bake until lightly browned, about 10 minutes. Remove from oven. Sprinkle pizza with cheese, then celery. Cut into 6 wedges.

Yield: 6 servings
Calories: 272
Fat: 9g
Fiber: 1g

Ranch Chicken Pizza

October 28, 2003 Kristen

1 (10 ounce) can refrigerated pizza crust dough (or supply your own whole wheat or high fiber crust for a healthier touch)
2 skinless, boneless chicken breast halves
1/2 cup low fat Ranch-style salad dressing
3/4 cup shredded part skim mozzarella cheese
3/4 cup shredded reduced fat Cheddar cheese
1 cup chopped tomatoes
1/4 cup chopped green onions

Preheat oven to 425 degrees F (220 degrees C). Lightly grease a pizza pan or medium baking sheet. Place chicken in a large skillet over medium-high heat. Cook until no longer pink and juices run clear. Cool, then either shred or chop into small pieces. Unroll dough and press into the prepared pizza pan or baking sheet. Bake crust for 7 minutes in the preheated oven, or until it begins to turn golden brown. Remove from oven. Spread ranch dressing over partially baked crust. Sprinkle on mozzarella cheese. Place tomatoes, green onion and chicken on top of mozzarella cheese, then top with Cheddar cheese. Return to the oven for 20 to 25 minutes, until cheese is melted and bubbly.

Turkey Pizza

October 27, 2003 Kristen

1 tsp. olive oil
1 cup chopped onion
3 garlic cloves, minced
1-3/4 cups canned crushed tomatoes
1/8 tsp. salt
1/8 tsp. crushed red pepper
1/4 cup chopped fresh parsley
2 T. chopped fresh basil
1 (10-ounce) can refrigerated pizza crust dough
Cooking spray
2 cups chopped skinned cooked turkey
1/2 cup (2 oz.) shredded provolone cheese
1/2 cup (2 oz.) shredded part-skim mozzarella cheese

Preheat oven to 400 degrees. Heat olive oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saut 4 minutes. Stir in tomatoes, salt, and pepper; bring to a boil. Reduce heat; simmer 15 minutes or until thick, stirring occasionally. Stir in parsley and basil. Remove from heat. Cool completely. Roll dough into a 10-inch circle on a lightly floured surface. Place dough on a (12-inch) pizza pan or baking sheet coated with cooking spray. Crimp edges of dough with fingers to form a rim. Spread tomato mixture over crust, leaving a 1/4-inch border. Top with turkey; sprinkle with cheeses. Bake at 400 degrees for 10 minutes or until golden.

Yield: 6 servings
Serving size: 1 slice

Calories: 275
Fat: 8.3g
Fiber: 1.8g

Artichoke-Spinach Pizza

October 27, 2003 Kristen

1 cup part-skim ricotta cheese
1/4 cup thinly sliced green onions
1/4 tsp. bottled minced garlic
1/4 tsp. dried oregano
1/8 tsp. black pepper
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
1 (14-ounce) can quartered artichoke hearts, drained
2/3 cup (2-1/2 oz.) grated sharp provolone or shredded part-skim mozzarella cheese

Preheat oven to 450 degrees. Combine the first 5 ingredients in a medium bowl. Stir in spinach. Place pizza crust on a baking sheet. Spread spinach mixture over pizza crust, leaving a 1/2-inch border; top with artichokes and cheese. Bake at 450 degrees for 13 minutes or until cheese melts.

Yield: 8 servings
Serving size: 1 slice

Calories: 249
Fat: 8g
Fiber: 1.5g

Three-Onion Pizza

October 26, 2003 Kristen

2-1/4 cups bread flour
3/4 tsp. salt, divided
1 package quick-rise yeast
1 cup very warm water (120` to 130`)
2 T. olive oil, divided
1 T. cornmeal
1/2 cup (2 oz.) crumbled feta cheese
1 cup thinly sliced sweet onion
1/2 cup thinly sliced green onions
1/2 cup thinly sliced leek
1 T. chopped fresh or 1 tsp. dried oregano
2 T. (1/2 ounce) grated fresh Parmesan cheese

Preheat oven to 425. Lightly spoon flour into dry measuring cups; level with a knife. Place flour, 1/2 tsp. salt, and yeast in a food processor; pulse 2 times or until blended. With processor on, slowly add water and 1 T. oil through food chute; process until dough forms a ball. Process an additional 45 seconds. Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times. Cover and let rest 30 minutes. Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a baking sheet sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Sprinkle feta cheese evenly over dough. Combine onions, leek, oregano, 1 T. oil, and 1/4 tsp. salt; spread onion mixture evenly over pizza crust. Sprinkle with Parmesan cheese; bake at 425&176; for 25 minutes or until crust is lightly browned.

YIELD: 6 servings

Calories: 289
Fat: 8.2g
Fiber: 1.3g

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