Kristen's Recipes – Page 240 – (Sometimes) Healthy Recipes

Asparagus-and-Spinach Toast with Fontina Cheese

February 8, 2004 Kristen

1 lb. asparagus spears
2 tsp. butter or stick margarine
1 C. (1/4-inch) diagonally sliced green onions
2/3 C. water
1/8 tsp. salt
4 C. chopped spinach
1 T. thinly sliced fresh basil
1/4 tsp. black pepper
1/4 C. (1 oz.) shredded fontina or mozzarella cheese
4 (1 1/2-oz.) slices whole wheat bread, toasted

Snap off tough ends of asparagus. Melt butter in a large nonstick skillet over medium-high heat. Add onions; saute 1 minute. Add asparagus, water, and salt; bring to a boil. Reduce heat, and simmer 5 minutes. Add spinach; simmer 3 minutes. Stir in basil and pepper. Sprinkle 1 T. cheese over each toast slice; cut each slice diagonally in half. Place 4 toast halves on each of 2 plates. Spoon 1 C. asparagus mixture over each serving.

Yield: 2 servings
Calories: 366
Fat: 12.4g
Fiber: 7.8g

Gingery Oven Chicken

February 8, 2004 Kristen

3 skinless chicken breasts
1 T. sesame oil or olive oil
1 T. soy sauce or Bragg’s aminos
1 clove garlic, finely chopped
1 T. fresh ginger, finely chopped

Preheat oven to 350 degrees. Rinse and dry the chicken with paper towel. Mix oil, soy sauce, garlic & ginger. Dip chicken pieces in mixture, stirring the sauce as you dip. Place on a non-stick cookie sheet. Bake for 45 minutes or until juices run clear when chicken breast is pierced.

Yield: 3 servings
Serving Size: 1 chicken breast

Calories: 161
Fat: 5g
Fiber: 0g

Spinach Mashed Potatoes

February 8, 2004 Kristen

4-6 red or white potatoes, cut into 1 1/2” cubes
1/2 C. lowfat milk or soy milk
1/2 tsp. black pepper
1 C. frozen or 2 C. fresh spinach
1 T. chopped fresh tarragon
salt to taste (optional)
2 tsp. parmesan cheese (optional)

Place potatoes in a large pot after a thorough scrubbing. Cover with cold water. Bring to a boil over high heat & simmer 12 minutes or until tender. Drain. If using fresh spinach you can use the same water to quickly blanch spinach. If using frozen, just thaw. Return potatoes to the pot over medium heat. Add milk, pepper & salt. Mash with a potato masher until smooth. Stir in spinach & tarragon. Serve with parmesan cheese if desired.

Yield: 4 servings
Calories: 167
Fat: .7g
Fiber: 1.7g

Healthy Bean Side Dish

February 7, 2004 Kristen

1/2 C. canned black bean- drained
1/2 C. canned kidney beans- drained
1/2 C. chickpeas- drained
1 C. canned corn- drained
1 red pepper- cut into slices
1/2 small yellow onion- chopped
3 garlic cloves- chopped
1/4 C. rice vinegar
1/4 C. lemon juice
3 T. olive oil
Preparation

In a large bowl, combine first 7 ingredients. In a separate small bowl, whisk together the rice vinegar, lemon juice and olive oil. Pour mixture over bean and vegetable mixture. Toss together. Refrigerate for 1 or more hours. Toss again before serving. Serve cold.

Yield: 6 servings
Serving Size: 1/2 C.

Calories: 158
Fat: 7.5g
Fiber: 5g

Grilled Steak Santa Fe

February 7, 2004 Kristen

6 T. frozen margarita drink mix concentrate, thawed
2 T. chopped fresh cilantro
2 T. vegetable oil
4 cloves minced garlic
2 tsp. cumin
1/2 tsp. salt
1/4 tsp. pepper
1 to 1/4 lb. top round steak, cut 1 inch thick
1 large diced avocado
1/2 C. chopped red onion

Combine margarita mix, cilantro, oil, garlic, cumin, salt and pepper; remove 2 T. and set aside. Pour marinade into a resealable plastic bag; add steak. Turn to coat and marinate in refrigerator 6 hours to overnight; turn occasionally. Remove steak and discard marinade. Heat grill to medium (ash-covered coals). Grill, uncovered, 16 to 18 minutes for medium-rare; turn occasionally. Remove steak; keep warm. Just before serving, combine avocado, onion and reserved 2 T. marinade; toss gently to coat. Slice steak crosswise into thin slices; serve immediately with avocado mixture.

Yield: 4 servigs
Calories: 251
Fat: 12g
Fiber: 2g

Cumin-braised Brussels Sprouts

February 6, 2004 Kristen

2 1/2 pounds fresh brussels sprouts
1 T. olive oil
1 tsp. cumin seeds
1/3 C. chopped fresh basil leaves or 2 T. dried basil
2 T. butter
Salt and pepper

Trim and discard stem ends from brussels sprouts; rinse sprouts. Cut each in half, through stem end. Add olive oil, brussels sprouts, and cumin seeds to a 5- to 6-quart pan over high heat; stir often until sprouts are slightly browned, about 5 minutes. Add 1 C. water (and the basil if using dried); cover, reduce heat to medium-high, and cook, stirring occasionally, until sprouts are tender when pierced, 6 to 8 minutes. If liquid evaporates before sprouts are tender, add a little more water to prevent scorching. Uncover and add butter; stir often until butter is melted. Stir in fresh basil, if using, and salt and pepper to taste. Pour into a serving bowl.

Yield: 10 servings
Calories: 65
Fat: 3.3g
Fiber: 5g

Roasted Pork Loin with Rosemary

February 6, 2004 Kristen

1 1/2 lb. boneless pork loin roast
3 garlic cloves, peeled and mashed
1/2 T. chopped fresh rosemary
1 T. olive oil
1/4 tsp. salt (optional)
vegetable cooking spray
1/3 C. dry white wine
rosemary sprigs for garnish (optional)

With a sharp knife, make slits in the pork every inch or so at regular intervals. Combine the garlic, rosemary, olive oil, pepper, and salt (if using) in a small bowl. Rub the mixture over the roast and refrigerate for at least 2 hours or overnight. Before you are ready to roast the pork, preheat oven to 400°F. Spray an oven proof roasting pan with cooking spray and place the roast in it. Roast until an instant-reading meat thermometer registers 160°F (71°C), about 1 1/4 hours, basting once. Transfer the pork to a warmed platter. Keep warm. Pour off any fat in the roasting pan. Deglaze the pan with wine and reduce over high heat, scraping up all the cooked bits, until the wine is reduced by 1/3.
To serve, slice in thin slices and spoon the wine sauce over the slices. Garnish with rosemary sprigs, if desired.

Yield: 6 servings
Calories: 203
Fat: 11g
Fiber: 0g

Shrimp and Vegetable Tagine with Couscous

February 5, 2004 Kristen

2 C. vegetable broth
2 tsp. olive oil
1 package (10 to 12 oz.; 1 2/3 to 1 3/4 C.) couscous
2 cloves garlic, peeled and minced
1 T. chili powder
1 tsp. ground coriander
1/2 tsp. ground cumin
1/4 tsp. hot chili flakes
1 can (14 oz.) diced tomatoes
1 package (14 to 16 oz.) frozen mixed vegetables (one with corn works well)
1 package (12 oz.) frozen uncooked peeled, deveined shrimp (51 to 60 per lb.), thawed
Salt
1/4 C. chopped parsley, fresh cilantro, or mint leaves

In a 2- to 3-quart pan over high heat, bring broth and 1 tsp. olive oil to a boil. Stir in couscous, cover pan, and remove from heat. Let stand until broth is absorbed and couscous is tender to bite, about 5 minutes. Meanwhile, in a 5- to 6- quart pan over medium-high heat, stir garlic in remaining tsp. oil until it just begins to brown, 1 to 2 minutes. Add chili powder, coriander, cumin, and chili flakes; stir until fragrant, about 30 seconds. Add tomatoes (including juices) and bring to a boil over high heat. Stir in frozen vegetables and cook, stirring often, for 3 minutes. Add thawed shrimp and cook, stirring often, until shrimp are opaque but still moist-looking in center of thickest part (cut to test) and vegetables are hot, 4 to 5 minutes. Add salt to taste. With a fork, fluff the couscous; spoon equal portions of it into wide, shallow bowls. Spoon shrimp and vegetable mixture, including juices, evenly over couscous and sprinkle with parsley.

Yield: 6 servings
Calories: 325
Fat: 3.6g
Fiber: 5.1g

Low Fat Lemon Cream Cheese Cake

February 4, 2004 Kristen

20 graham cracker squares
1 T. plus 1/3 C. sugar (divided)
2 tsp. olive oil
2 C. (16 oz. container) 2% fat cottage cheese
8 oz. lite (Neufchatel) cream cheese
1 egg
1 tsp. lemon extract
2 tsp. dried lemon peel
Confectionery sugar- optional

Preheat oven to 350 degrees Fahrenheit. In processor or blender, place graham crackers. Process to create the crumbs for the crust. You can also place the graham cracker squares in a sealed plastic bag and lb. with a mallet. In a small bowl, stir together crumbs, 1 T. of the sugar and 2 tsp. of olive oil. Press into bottom, and up the sides of a 10 1/2-inch, round (quiche size) pan (a bit larger than your traditional 9-inch pie pan). Place pie pan in center of oven and cook for 10 minutes. Remove and let cool. In a processor or blender, combine cottage cheese, lite cream cheese, egg, 1/3 C. of sugar, extract and lemon peel. Blend well. Fill cooled graham cracker crust with mixture. Bake in oven at 350 degrees Fahrenheit for 1 hour. Let cheese cake completely cool. Chill in refrigerator before serving. Sprinkle top with confectionery sugar before serving (optional).

Yield: 12 servings
Calories: 240

Chillin’ Out Pasta Salad

February 4, 2004 Kristen

2 1/2 C (8oz) medium shell pasta
1 C. (8oz) plain nonfat yogurt
2 T. spicy brown mustard
2 T. salt free herb seasoning
1 1/2 C. celery, chopped
1 C. green onion, sliced
1 lb small shrimp, cooked
3 C. (about 3 large) tomatoes, coarsely chopped

Cook pasta according to directions—but do not add salt to water. Drain and cool. In large bowl, stir together yogurt, mustard, and herb seasoning. Add pasta, celery, and green onion, and mix well. Chill for at least 2 hours. Just before serving, carefully stir in shrimp and tomatoes.

Servings: 12
Serving size: 1/2 C.

Calories: 140
Fat: 1g
Fiber: 1g

Skillet Beef With Greens and Red Potatoes

February 3, 2004 Kristen

1 lb. top round beef
1 T. paprika
11/2 tsp. oregano
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. black pepper
1/8 tsp. red pepper
1/8 tsp. dry mustard
8 red-skinned potatoes, halved
3 C. onion, finely chopped
2 C. beef broth
2 cloves large garlic, minced
2 large carrots, peeled, cut into very thin, 2 1/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed,coarsely torn
as needed nonstick cooking spray

Partially freeze beef. Thinly slice across grain into long strips 1/8-inch thick and 3 inches wide. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with spice mixture. Spray large, heavy skillet with nonstick coating. Preheat pan over high heat. Add meat and cook, stirring, for 5 minutes. Then add potatoes, onion, broth, and garlic, and cook covered over medium heat for 20 minutes. Stir in carrots, lay greens over top, and cook covered until carrots are tender, about 15 minutes.

Yield: 6 servings
Calories: 340
Fat: 5g
Fiber: 8g

Bean and Macaroni Soup

February 3, 2004 Kristen

2 cans (16 oz each) great northern beans
1 T. olive oil
1/2 lb. fresh mushrooms, sliced
1 C. onion, coarsely chopped
2 C. carrots, sliced
1 C. celery, coarsely chopped
1 clove garlic, minced
3 C. tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut up)
1 tsp. dried sage
1 tsp. dried thyme
1/2 tsp. dried oregano
to taste black pepper, freshly ground
1 bay leaf, crumbled
4 C. elbow macaroni, cooked

Drain beans and reserve liquid. Rinse beans. Heat oil in 6-quart kettle. Add
mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook. Combine reserved bean liquid with water to make 4 C. Add liquid, beans, and cooked macaroni to vegetable mixture. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

Yield: 16 servings
Serving size: 1 C.

Calories: 158
Fat: 1g
Fiber: 5g

Glazed Carrots with Five Spices

February 2, 2004 Kristen

3/4 C. Water
8 medium carrots (about 1 lb.), peeled and sliced diagonally 1/2″ thick
1 cinnamon stick
3/4 tsp. ground cumin
1/2 tsp. ground ginger
1/4 tsp. ground coriander
1/8 tsp. cayenne pepper
2 tsp. honey
2 tsp. lemon juice

In 10: skillet bring water to a boil and add the carrots, cinnamon, ginger, coriander, cumin and cayenne. Adjust heat so that the liquid bubbles gently, cover and simmer 12 minutes. Uncover, add honey and lemon juice, raise heat to high and boil until liquid has evaporated and the carrots are just tender, about 4 minutes.

Yield: 4 servings
Calories: 58
Fat: 0g
Fiber: 2g

Chicken & Mushrooms in Foil

February 2, 2004 Kristen

1/2 lb. Mushrooms, chopped fine
3 Scallion, chopped fine
3 cloves Garlic, minced
1/4 tsp. dried Majoram
1/4 tsp. dried Thyme
3 T. Red Wine
1/4 C. Chicken Stock
2 tsp. Lemon Juice
Nonstick Cooking Spray
1 lb. Skinless, Boneless Chicken Breast Halves
4 thin slices Reduced Sodium Ham (about 1/4 lb.)

Heat a heavy nonstick skillet over low heat about 30 seconds. Add the mushroom, scallion and garlic; cover and cook 10 minutes or until mushrooms have released thier juices. Mix in thyme and marjoram. Raise the heat to moderate, add wine and cook uncovered for 5 minutes. Add chicken broth and cook until almost all liquid has evaporated. Transfer mushroom mixture to a bowl and allow to cool slightly; stir in lemon juice. Preheat oven to 350 degrees. Coat 4 pieces of aluminum foil with cooking spray. Lay 1piece of chicken on each foil sheet, top with 1/4 mushroom mixture, and cover with 1 slice of ham. Fol the foil up and crimp tightly to seal. Place the packets on a baking sheet and bake for 10 minutes or until chicken is done.

Yield: 4 servings
Calories: 172
Fat: 2.3g
Fiber: .4g

Roasted Brussels Sprouts

February 1, 2004 Kristen

1 1/2 lb. Brussels sprouts
3 T. good olive oil
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper

Preheat oven to 400 degrees F. Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Sprinkle with more kosher salt and serve immediately.

Sautéed Apples and Bacon

February 1, 2004 Kristen

2 reduced-fat bacon slices
8 cups sliced, peeled Granny Smith apples (about 2 pounds)
2 T. sugar

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving drippings in pan. Crumble bacon and set aside. Add apples and sugar to drippings in pan. Sauté 10 minutes or until the apples are golden. Stir in bacon.

Yield: 4 servings
Serving size: 3/4 cup

Calories: 167
Fat: 1.6g
Fiber: 5.9g

Herb-infused Spa Water

January 31, 2004 Kristen

In a 2- to 2 1/2-quart pitcher, combine 6 cups chilled still spring or mineral water; 12 thin slices cucumber; 4 thin slices lemon; 4 sprigs (each 2 in. long) fresh mint, slightly crushed; and 2 sprigs (each 2 in. long) fresh rosemary, slightly crushed. Serve, or cover and chill at least 2 hours or up to 8 hours. Add ice cubes just before serving.

Apple-Brie Braid with Almonds

January 31, 2004 Kristen

1 (1-lb.) loaf frozen white bread dough
2 T. butter or stick margarine, divided
4 C. finely chopped peeled Granny Smith apple (about 1 1/4 lb.)
1/2 C. packed brown sugar, divided
3 T. chopped slivered almonds
Cooking spray
4 oz. Brie cheese
1 tsp. all-purpose flour

Thaw dough in refrigerator 12 hours. Melt 1 T. butter in a medium nonstick skillet over medium-high heat. Add apples; sauté 10 minutes. Add 1/4 C. brown sugar; cook 5 minutes. Remove from heat; stir in almonds. Roll dough into a 15 x 12-inch rectangle on a lightly floured surface. Place on a baking sheet coated with cooking spray. Spread apple mixture lengthwise down center of dough. Remove rind from cheese; cube. Arrange cheese on top of apple mixture. Make diagonal cuts, 1 1/2 inches apart, on opposite sides of filling to within 1/2 inch of filling. Fold strips alternately over filling from each side, overlapping at an angle. Cover and let rise in a warm place (85°), free from drafts 1 1/2 hours or until doubled in size. Preheat oven to 350°. Combine 1/4 C. brown sugar and flour in a medium bowl; cut in 1 T. butter with a pastry blender or 2 knives until combined. Sprinkle over top of loaf. Bake at 350° for 30 minutes or until golden.

Yield: 16 servings
Serving size: 1 slice

Calories: 162
Fat: 4.7g
Fiber: 1.3g

Spaghetti Carbonara

January 30, 2004 Kristen

8 oz. uncooked spaghetti
1 C. chopped cooked ham
1/3 C. (1 1/2 oz.) grated Parmigiano-Reggiano or Parmesan cheese
1/4 C. reduced-fat sour cream
1/2 tsp. salt
2 large eggs, lightly beaten
1 garlic clove, minced
1/4 tsp. coarsely ground black pepper

Cook pasta according to package directions, omitting salt and fat. Drain the pasta in a colander over a bowl, reserving 1/2 C. liquid. Heat a large nonstick skillet over medium heat. Add the ham, and cook for 2 minutes or until thoroughly heated. Add pasta, and stir well. Combine cheese and the next 4 ingredients (cheese through garlic), stirring with a whisk. Add the reserved pasta liquid to egg mixture, stirring with a whisk. Pour egg mixture over pasta mixture; stir well. Cook over low heat 5 minutes or until sauce thickens, stirring constantly (do not boil). Sprinkle with pepper.

Yield: 4 servings
Serving size: 1 C.

Calories: 352
Fat: 9.6g
Fiber: 1.4g

Chinese Five-Spice Steak with Rice Noodles

January 30, 2004 Kristen

4 oz. uncooked wide rice stick noodles (banh pho)
1/4 C. hoisin sauce
3 T. low-sodium soy sauce
1 tsp. five-spice powder
1 (1-lb.) flank steak, trimmed and cut into 1/4-inch strips
2 tsp. vegetable oil
2 T. minced green onions
2 tsp. bottled minced garlic
2 medium tomatoes, each cut into 6 wedges
2 green onions, cut into 2-inch pieces
1 T. chopped fresh basil

Cook noodles according to package directions. While noodles cook, combine hoisin sauce, soy sauce, five-spice powder, and steak in a large bowl. Heat oil in a large nonstick skillet over medium-high heat. Add minced green onions and garlic; sauté 30 seconds. Add beef mixture; cook 5 minutes, stirring frequently. Stir in tomato wedges, green onion pieces, and chopped basil; cook 2 minutes, stirring occasionally.

Yield: 4 servings
Serving size: 1 1/2 C. beef mixture and 1 C. noodles

Calories: 374
Fat: 12.1g
Fiber: 2.3 g

Spinach-and-Prosciutto Strata

January 29, 2004 Kristen

3 C. fat-free milk, divided
1 C. sliced green onions
1 (16-oz.) loaf peasant bread, cut into 2-inch cubes
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
2 tsp. olive oil
3 C. quartered cremini mushrooms (about 6 oz.)
1 C finely chopped red bell pepper
3/4 C. chopped prosciutto (about 3 oz.)
2 garlic cloves, minced
3 T. chopped fresh basil, divided
1/4 tsp. kosher salt, divided
1/4 tsp. black pepper, divided
4 large eggs
2 large egg whites
Cooking spray
3/4 C. (3 oz.) shredded Asiago cheese, divided

Combine 2 C. milk and onions in a large bowl. Add bread, tossing gently to coat. Cover and chill for 30 minutes. Stir in spinach. Preheat oven to 375°. Heat the oil in a large nonstick skillet over medium-high heat. Add mushrooms; sauté 5 minutes. Add bell pepper; sauté 3 minutes. Add prosciutto and garlic; sauté 1 minute. Remove from heat; stir in 1 T. basil, 1/8 tsp. salt, and 1/8 tsp. black pepper. Place 1 C. milk, 2 T. basil, 1/8 tsp. salt, 1/8 tsp. black pepper, eggs, and egg whites in a large bowl; stir well with a whisk. Place half of bread mixture in an 11 x 7-inch dish coated with cooking spray. Spoon mushroom mixture over bread mixture, and sprinkle with half of cheese. Top with remaining bread mixture. Pour egg mixture over bread mixture; sprinkle with remaining cheese. Bake at 375° for 1 hour or until set.

Yield: 8 servings
Calories: 328
Fat: 10g
Fiber: 3.7g

Almond-Crusted Chicken with Scallion Rice

January 29, 2004 Kristen

1 (3 1/2-oz.) bag boil-in-bag brown rice
4 (4-oz.) skinless, boneless chicken breast halves
3/4 tsp. salt, divided
1/4 tsp. black pepper
1/4 C. all-purpose flour
1/2 C. low-fat buttermilk
2 T. honey mustard
2/3 C. sliced almonds
1/2 C. dry breadcrumbs
Cooking spray
1/4 C. chopped green onions

Preheat oven to 450°. Prepare rice according to package directions; keep warm. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; lb. to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/4 tsp. salt and pepper. Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture. Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 tsp. salt and green onions to rice; serve with chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1/2 C. rice

Calories: 408
Fat: 10.7g
Fiber: 3.4g

Asparagus, Ham, and Fontina Bread Puddings

January 28, 2004 Kristen

1 lb. asparagus
1 tsp. olive oil
1 C. hopped onion
Cooking spray
5 (1.4-oz.) slices firm white sandwich bread (such as Pepperidge Farm Farmhouse), cut into 1/2-inch cubes
1/2 C. chopped reduced-fat ham
3/4 C. (3 oz.) shredded fontina cheese
1 2/3 C. fat-free milk
3/4 C. egg substitute
2 tsp. Dijon mustard
1/2 tsp. dried basil
1/4 tsp. salt
1/4 tsp. black pepper

Preheat oven to 375°. Cut a 3-inch tip from each asparagus spear, reserving the stalks for another use. Cut asparagus tips into 1/2-inch pieces. Heat oil in a nonstick skillet over medium-high heat. Add onion; sauté for 5 minutes or until tender, stirring frequently. Add asparagus; cover and cook 4 minutes, stirring once. Remove from heat, and set aside. Coat 6 (10-oz.) custard C. or ramekins with cooking spray; place in a large baking pan. Place bread cubes evenly into custard C.. Top evenly with asparagus mixture, ham, and cheese. Combine milk and remaining ingredients, stirring with a whisk. Pour evenly into custard C.; let stand 20 minutes. Add hot water to pan to a depth of 1 inch. Cover and bake at 375° for 30 minutes. Uncover and bake an additional 15 minutes. Let stand 10 minutes before serving.

Yield: 6 servings
Calories: 237
Fat: 7.9g
Fiber: 3.9g

Curried Coconut Shrimp Stir-Fry

January 28, 2004 Kristen

1 (3 1/2-oz.) bag boil-in-bag long-grain rice
1 T. sesame oil
1 T. bottled ground fresh ginger
2 tsp. curry powder
1 C. chopped red bell pepper
1 (16-oz.) bag broccoli and cauliflower spears
1 1/2 lb. peeled and deveined medium shrimp
1 C. light coconut milk
1/4 C. low-sodium soy sauce
1 tsp. fish sauce

Prepare rice according to package directions. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add ginger and curry; cook 30 seconds, stirring constantly. Add bell pepper, and broccoli and cauliflower spears; cook 5 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are done, stirring frequently. Add coconut milk and remaining ingredients; cook 4 minutes or until sauce is slightly thick. Serve over rice.

Yield: 4 servings
Serving size: 1 1/2 C. shrimp mixture and 1/2 C. rice

Calories: 392
Fat: 9.9g
Fiber: 4.1g

Ham and Spinach Focaccia Sandwiches

January 27, 2004 Kristen

3 T. low-fat mayonnaise
2 T. chopped fresh basil
2 tsp. sun-dried tomato sprinkles
1/4 tsp. crushed red pepper
1 (8-inch) round focaccia bread (about 8 oz.)
8 oz. smoked deli ham, thinly sliced
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 C. spinach leaves

Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.

Yield: 4 servings
Serving size: 1 wedge

Calories: 275
Fat: 5.9g
Fiber: 2.3g

Scalloped Pumpkin and Spinach

January 27, 2004 Kristen

6 C. cubed peeled fresh pumpkin (2 lb.)
Cooking spray
1 1/2 C. thinly sliced onion
1/4 C. all-purpose flour
2 C. low-salt chicken broth
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. pepper
3/4 C. (3 oz.) shredded reduced-fat Swiss cheese, divided
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry

Preheat oven to 375°. Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside. Place a large nonstick skillet coated with cooking spray over medium heat; add onion, and sauté 7 minutes or until golden brown. Remove onion from skillet, and set aside. Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over medium heat or until thick and bubbly (about 6 minutes), stirring constantly. Remove from heat; stir in salt, nutmeg, and pepper. Combine pumpkin, onion, 1/4 C. cheese, and spinach in a bowl. Spoon pumpkin mixture into a 6-C. gratin dish coated with cooking spray. Pour sauce over pumpkin mixture. Sprinkle 1/2 C. cheese over gratin. Bake at 375° for 30 minutes or until bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before serving.

Yield: 4 servings
Serving size: 1 C.

Calories: 189
Fat: 5.3g
Fiber: 5.2g

Pumpkin-Nutmeg Flan

January 26, 2004 Kristen

Vegetable-oil cooking spray
1/2 C. sugar
1/4 C. water
1/8 tsp. grated nutmeg
1 15- oz. can pumpkin purée
1/2 C. packed light brown sugar
1 T. cornstarch
1/4 tsp. salt
1/2 tsp. pumpkin-pie spice
3 large eggs
1 C. milk
1 tsp. vanilla extract
1/2 C. pomegranate seeds (optional)

Make the caramel: Preheat oven to 350 degrees F. Spray a 6-C. metal ring mold with cooking spray and set aside. In a

small saucepan over medium heat, combine sugar and water and cook until golden brown — 6 to 8 minutes. Immediately

pour caramel into the prepared ring mold and tip mold to allow syrup to coat bottom. Sprinkle nutmeg over syrup and set

ring mold aside. Make the flan: In a food processor fitted with a metal blade, combine pumpkin, sugar, cornstarch,

salt, pumpkin-pie spice, eggs, milk, and vanilla. Pour into the ring mold, cover with aluminum foil, and place in a

roasting pan. Pour hot tap water around mold to a depth of 1 inch. Bake until the flan is set — about 1 hour. Remove the

mold from the roasting pan, uncover, and cool on a wire rack. Cover and refrigerate 3 hours or overnight. To serve:

Uncover and loosen edges of flan with a table knife. Dip the mold in a bowl of hot water for 1 minute to loosen. Invert

flan onto a cake plate, allowing any remaining caramel syrup to drizzle onto the flan. Garnish with pomegranate seeds,

if desired.

Yield: 8 servings
Calories: 123
Fat: 2.9g
FIber: 2.2g

Quick Gnocci Chowder with Smoked Turkey

January 26, 2004 Kristen

1 C. reduced-sodium fat-free chicken broth
1 can (15 oz.) reduced-sodium crushed tomatoes, undrained
10 oz. smoked deli turkey, cut into 1/2-inch cubes
12 oz. frozen gnocci
1 tsp. poultry seasoning
2 C. broccoli florets
2 C. cauliflower florets
1/2 C. chopped fresh basil
1/4 C. (1 oz.) shredded provolone cheese
Salt and pepper, to taste

Combine chicken broth, tomatoes and liquid, turkey, gnocci, and poultry seasoning in large saucepan. Heat to boiling;

reduce heat and simmer, covered, 5 minutes. Stir in broccoli and cauliflower; simmer 5 minutes longer. Add basil and
cheese, stirring until cheese is melted. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 221
Fat: 2.1g
Fiber: 1.4g

Pasta Ole

January 25, 2004 Kristen

8 oz. uncooked Linguine, Spaghetti, or Thin Spaghetti
2 T. vegetable oil
1 medium onion, finely chopped
1/2 red bell pepper, seeded, ribs removed, and julienned
1/2 green bell pepper, seeded, ribs removed, and julienned
1 lb. top round steak, cut into thin strips
1/4 tsp. cumin
1 tsp. salt
1 29-oz. jar spicy red pasta sauce
1 C. Monterey Jack cheese (4 oz.), shredded

Prepare pasta according to package directions, drain. Meanwhile, in a large nonstick skillet, heat vegetable oil. Add onion and bell pepper slices and sauté over medium heat until wilted, about 5 minutes. Add beef and sauté, stirring constantly, until brown. Remove from heat and transfer to a 9 × 13 × 2-inch baking dish. Add pasta and mix. In a microwave-safe dish or a medium-size saucepan, heat pasta sauce. Pour over pasta, beef and vegetables and mix. Top with cheese and bake at 400ºF for a minute or two, just long enough to melt the cheese.

Yield: 8 servings
Calories: 278
Fat: 13g
Fiber: 1.1g

Clams with Garlic Sauce

January 25, 2004 Kristen

For Clams:
Three dozen littleneck clams, scrubbed
1/2 C. cornmeal
1 T. kosher salt
1/4 C. olive oil
1 small onion, minced
1/2 C. dry white wine
1 T. fresh lemon juice
1 small dried red chile
2 bay leaves
1/4 tsp. hot paprika
Freshly ground black pepper

For Sauce:
4 garlic cloves, minced
1/4 C. plus 2 T. minced fresh parsley
A few saffron threads
1/2 C. fish stock or 1/4 C. bottled clam juice diluted with 1/4 C. of water

In a bowl, cover the clams and cornmeal with water; add the salt. Soak for 45 minutes; drain and rinse. Heat the oil in a nonreactive skillet. Add the onion and cook over moderate heat until translucent. Add the clams, wine, lemon juice, chile, bay leaves, paprika and pepper. Cover and cook over high heat, stirring; remove the clams as they open. In a blender or mini-processor, puree the garlic with 5 T. of the parsley and the saffron. Add the fish stock and the garlic mixture to the skillet and cook until the sauce is slightly thickened, about 1 minute. Divide the clams among 4 soup plates, spoon the garlic sauce on top and garnish with the remaining 1 T. parsley.

Yield: 4 servings
Calories: 265
Fat: 15g
Fiber: 0g

Lemon BBQ Chicken

January 24, 2004 Kristen

4 chicken breast halves
1/2 tsp. grated lemon rind
3/4 tsp. salt
1/4 tsp. dry mustard
1/4 tsp. dried oregano
1/4 C. lemon juice
3 T. salad oil
1 T. chopped scallions
1/2 tsp. Worcestershire sauce

Mix lemon rind, salt, dry mustard, oregano, and Worcestershire sauce in small bowl. Gradually stir in lemon juice, then oil, and scallions. Pour over chicken in large bowl; marinate in refrigerator for two hours. Remove chicken from marinade and place on grill. Cook until done over low to medium flame, turning once.

Yield: 4 servings
Calories: 287
Fat: 11g
Fiber: 0g

White Minestrone with Clams

January 24, 2004 Kristen

1 package (10 oz.) frozen baby lima beans
1 small onion (enough for 1 C. finely chopped)
4 garlic cloves
1 medium zucchini (enough for 1 C. small dice)
1/4 C. chopped fresh parsley (optional)
2 dozen littleneck clams (see note)
1/2 C. dry white wine
2 T. olive oil
1 tsp. dried fennel seeds
6 C. low-sodium chicken broth
1/2 C. uncooked small seashell macaroni
1/4 tsp. hot red pepper flakes
Salt and freshly ground black pepper
1/3 C. grated Parmesan cheese, for serving

Prepare the ingredients: Thaw the package of lima beans under warm running water or in the microwave; finely chop the onion to measure 1 C.; mince the 4 garlic cloves; cut the zucchini into small dice to measure 1 C.; if using, chop enough fresh parsley to measure 1/4 C.. Rinse the 2 dozen littleneck clams under cold running water; place in a 6-quart saucepan with a tight-fitting lid. Add the 1/2 C. dry white wine. Cover, bring to a boil over high heat, and cook, shaking the pan occasionally, until the clams just open, about 8 minutes. Discard any clams that do not open. Reserve. In a 6-quart heavy-duty saucepan, heat the 2 T. olive oil over medium heat until hot. Add the chopped onion, minced garlic, and 1 tsp. fennel seeds and cooking, stirring, 3 to 5 minutes, until the onion is soft. Add the 6 C. chicken broth and thawed lima beans and bring to a boil. Add the 1/2 C. macaroni and 1/4 tsp. hot red pepper flakes and cook, stirring occasionally, 5 minutes. Add the diced zucchini and cook 2 minutes, or until the pasta is cooked just until al dente. Remove the pan from the heat. Add the steamed clams in their shells, including all the liquid in the pot. Season with salt and pepper and stir in the 1/4 C. chopped parsley, if desired.

Note: You can make this soup with preshucked clams, if you prefer. Simply ask your fishmonger to shuck the 2 dozen clams in this recipe for you. (Or look for a container of preshucked clams, which are stocked in some fish markets in the fish case.) Ask the fishmonger to save all the liquor (clam juice) as well, as it will add more flavor to the soup. If you choose to use preshucked clams, add them to the soup about 2 minutes before the end of the cooking time. If you overcook clams, they get tough.

Yield: 6 servings
Calories: 290
Fat: 7.5g
Fiber: 2.6g

Banana Muffins

January 23, 2004 Kristen

Nonstick Vegetable Cooking Spray
2 C. all-purpose flour
1 T. baking powder
1/4 tsp. salt
1 tsp. cinnamon
3 packets sugar substitute (Equal, Sweet & Low, etc.)
1 egg
3 T. corn oil
1/2 C. skim milk
1/2 C. unsweetened applesauce
1/2 C. mashed bananas

Preheat oven to 400 degrees. Prepare 2 1/2 muffin tins with nonstick vegetable cooking spray. Combine dry ingredients in mixing bowl and mix thoroughly. Beat egg and whip in oil, milk, and applesauce. Add to dry ingredients and mix until flour is moistened. Stir in mashed bananas. Fill muffin tins 2/3 full. Bake for 25 minutes or until golden brown and a toothpick comes out clean. Can store in freezer for later

Yield: 12 servings
Serving size: 1 muffin

Calories: 131
Fat: 4.2g
Fiber: .9g

Lemon Cream Cheese Cake

January 23, 2004 Kristen

Preheat oven to 350 degrees Fahrenheit. In processor or blender, place graham crackers. Process to create the crumbs for the crust. You can also place the graham cracker squares in a sealed plastic bag and lb. with a mallet. In a small bowl, stir together crumbs, 1 T. of the sugar and 2 tsp. of olive oil. Press into bottom, and up the sides of a 10 1/2-inch, round (quiche size) pan (a bit larger than your traditional 9-inch pie pan). Place pie pan in center of oven and cook for 10 minutes. Remove and let cool. In a processor or blender, combine cottage cheese, lite cream cheese, egg, 1/3 C. of sugar, extract and lemon peel. Blend well. ill cooled graham cracker crust with mixture. Bake in oven at 350 degrees Fahrenheit for 1 hour. Let cheese cake completely cool. Chill in refrigerator before serving. Sprinkle top with confectionery sugar before serving (optional).

Yield: 12 slices
Calories: 271
Fat: 8g
Fiber: 0g

Peanutty Noodles

January 22, 2004 Kristen

2 carrots, peeled
1 T. vegetable oil, divided
2 tsp. grated peeled fresh ginger
3 garlic cloves, minced
1 C. fat-free, less-sodium chicken broth
1/2 C. natural-style peanut butter
1/4 C. low-sodium soy sauce
3 T. rice or white wine vinegar
1 tsp. chili garlic sauce
1/4 tsp. salt
Cooking spray
2 C. red bell pepper strips
1 lb. snow peas, trimmed
8 C. hot cooked linguine (about 1 lb. uncooked pasta)
1/2 C. chopped fresh cilantro

Shave the carrots lengthwise into thin strips using a vegetable peeler, and set aside. Heat 1 tsp. oil in a small saucepan over medium heat. Add the ginger and minced garlic; sauté 30 seconds. Add chicken broth and the next 5 ingredients (broth through salt); stir until well-blended. Reduce heat, and simmer 7 minutes, stirring occasionally. Remove from heat, and keep warm. Heat 2 tsp. oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add bell peppers and snow peas; sauté 5 minutes or until tender. Remove from heat. Combine carrot, peanut butter mixture, bell pepper mixture, and linguine in a large bowl; toss well. Sprinkle with cilantro. Serve warm or at room temperature.

Yield: 8 servings
Calories: 296
Fat: 8.8g
Fiber: 3.4g

Grilled Hoisin-Marinated Venison Loin

January 22, 2004 Kristen

1/3 C. hoisin sauce
3 T. rice vinegar
2 T. soy sauce
2 T. minced garlic
1/4 C. minced scallions, including green parts
1 T. honey
1/2 tsp. salt
3 T. olive oil
1 boneless venison strip loin, 2-1/2 to 3 lb., well trimmed, silver skin removed

Whisk together hoisin, vinegar, soy sauce, garlic, scallions, honey, salt and oil, and scrape into a large resealable plastic bag. Add venison and seal, turning to coat evenly. Marinate in refrigerator for at least 4 hours. Remove venison from refrigerator and return to room temperature before cooking. Light a gas or charcoal grill and heat to medium. Grill for 15 minutes per side, turning once, for medium rare.

Yield: 6 servings
339 calories
10.7 g fat
0.6 g fiber

Curried Cauliflower

January 21, 2004 Kristen

2 tsp. Olive Oil
2 C. thinly sliced Onion
2 T. finely chopped Fresh Ginger
2 T. Mild Curry Powder
1 tsp. minced Garlic
10 C. Cauliflower Florets (2 medium heads)
1 C. chopped, seeded Tomato
1 C. Plain whole Milk Yogurt
1/2 C. finely chopped Cilantro stems
1 tsp. Salt
lemon wedges & cilantro sprigs, optional

Heat oil in a dutch oven over medium high heat. Add onion and ginger; cover and cook 3 minutes, stirring frequently. Reduce heat to medium. Add mild curry powder and garlic; cook 30 seconds; stirring constantly. Add cauliflower and next four ingredients, stirring well to combine. Bring to a boil (yogurt will curdle); cover, reduce heat, and simmer 20 minutes. Serve with lemon wedges and cilantro.

Yield: 8 servings
Serving Size: 1 C.

Calories: 83
Fat: 2.7g
Fiber: 4.3g

New England Beef Boil

January 21, 2004 Kristen

4 lb. Corned beef brisket, rinsed
6 white boiling onions, peeled
4 medium turnips, peeled
6 red boiling potatoes, scrubbed
6 small carrots, peeled and cut into 1-inch pieces
1 lb. white cabbage, cut into wedges

Place corned beef in 6 1/2 qt. Dutch oven; cover with cold water. Bring to a boil; reduce heat and simmer for 2 1/2 to 3 hours or until almost tender. Turn beef once and skim foam if necessary. Add onions and turnips; cook for 30 min. Add potatoes, carrots, and cabbage. Cook for 20 min. or until meat and vegetables are tender. Trim fat from beef; slice. Serve with a mixture of 1/3 C. mustard, 1 T. prepared horseradish, if desired.

Yield: 10 servings
Serving size: 1/10 of cooked corned beef and vegetables.

Calories: 308
Fat: 20g
Fiber: 1.6g

Fiesta Cod

January 20, 2004 Kristen

1 lb. cod fillets or any fish fillets
1 C. chunky salsa
1/2 C. sliced ripe olives
1/4 C. shredded Monterey jack cheese
cilantro for garnish

Lightly grease a 9″ x 13″ baking dish. Place cod fillets in baking dish. Top with salsa and ripe olives. Bake at 400ƒ for 10 minutes per inch of thickness or until fish is close to the point of flakiness. Sprinkle cheese over fillets during the last few minutes of cooking allowing cheese to melt. Garnish with cilantro.

Yield: 4 servings
Calories: 188
Fat: 6.1g
Fiber: 0g

Tangy Chicken with Tomato and Olive Salsa

January 20, 2004 Kristen

1 1/4 lb. boneless, skinless chicken cutlets
3 T. lite teriyaki sauce
1 tsp. olive oil
1/2 yellow onion- chopped
4 garlic cloves- minced
2 small tomatoes- C. into small pieces
1/2 C. canned chick peas- sliced in half
20 stuffed green olives- sliced in half

Wash and pat dry chicken cutlets. Place in shallow bowl. Pour teriyaki sauce over chicken, turning to coat. Let chicken marinate for one (or more) hours in refrigerator. Meanwhile, place oil in a skillet. Heat slightly and add garlic and onion. Cook for a few minutes over a low heat. Add tomatoes, chickpeas and olives. Continue to cook on a low heat for 10-15 minutes (stirring frequently). Set aside when done. Take cutlets and cook on outdoor grill, indoor grill or broil in oven. Cook about 10-12 minutes. Cook until done and white throughout the chicken cutlet. Place 1/4 of the salsa on each cutlet. Serve warm.

Yield: 4 servings
Calories: 257
Fat: 6.3g
Fiber: 2.8g