Kristen's Recipes – Page 241 – (Sometimes) Healthy Recipes

1/2 cup mayonnaise
1/2 cup sour cream
1/2 cup buttermilk
1 tablespoon white wine vinegar
2 teaspoons Worcestershire sauce
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dry mustard
1 teaspoon black pepper
1/2 teaspoon salt
2 teaspoons sugar
6 ounces crumbled blue cheese

1/2 cup balsamic vinegar
1/8 cup honey
1/4 teaspoon salt

6-8 strips bacon
1 C. Grape Tomatoes, halved
1/4 red onion, thinly sliced
1 head iceberg lettuce, quartered
Blue Cheese Crumbles

For the Dressing: In a large, combine mayonnaise, sour cream, and buttermilk. Mix well. Fold in remaining ingredients and let dressing rest in refrigerator for up to 24 hours for best flavor.

In a small saucepan combine vinegar, honey and salt. Bring to gentle simmer and cook until reduced to a thick syrup. Set aside to cool. Meanwhile, cut bacon into 1/2-inch pieces and fry until crispy. Set aside.

For the Assembly: On one large plate or on four individual serving dishes, arrange and top lettuce wedges evenly with a spoonful (or two) of dressing, tomato, red onion and bacon. Drizzle with balsamic glaze. Top with blue cheese crumbles.

Onion Lover’s Twist

August 25, 2003 Kristen

Bread

3 1/2 to 4 1/2 C. Flour
1/4 C. sugar
1 1/2 tsp. salt
1 pkg. active dry yeast
3/4 C. water
1/2 C. milk
1/4 C. margarine or butter
1 egg

Filling

1/4 C. margarine or butter
1 C. finely chopped onions or 1/4 C. instant minced onion
1 T. grated Parmesan cheese
1 T. sesame or poppy seed
1/2 to 1 tsp. garlic salt
1 tsp. paprika

Lightly spoon flour into measuring cup; level off. In large bowl, combine 2 C. of the flour, sugar, salt and yeast; blend well. In small saucepan, heat water, milk and 1/4 C. margarine until very warm (120 to 130 F.). Add warm liquid and egg to flour mixture. Blend at low speed until moistened; beat 3 minutes at medium speed. By hand, stir in remaining 1 1/2 to 2 1/2 C. flour to form a soft dough. Cover loosely with greased plastic wrap and cloth towel. Let rise in warm place (80 to 95 F.) until light and doubled in size, 45 to 60 minutes. Grease large cookie sheet. Melt 1/4 C. margarine in small saucepan; stir in remaining filling ingredients. Set aside. Stir down dough to remove all air bubbles. On floured surface, toss dough until no longer sticky. Roll dough into 18×12-inch rectangle. Cut each rectangle in half crosswise to make two 12×9-inch rectangles; cut each rectangle into three 9×4-inch strips. Spread about 2 T. onion mixture over each strip to 1/2 inch of edge. Bring lengthwise edges of each strip together to enclose filling; pinch edges and ends to seal. On greased cookie sheet, braid 3 rolls together; pinch ends to seal. Repeat with remaining 3 rolls for second loaf. Cover; let rise in warm place until light and doubled in size, 25 to 30 minutes. Heat oven to 350 F. Uncover dough. Bake 27 to 35 minutes or until golden brown and loaves sound hollow when lightly tapped. Immediately remove from cookie sheet; cool on wire racks.

Yield: 2 (16-slice) loaves
Serving Size: 1 slice

Calories: 93
Fat: 3.6g
Fiber: .5g

Notes: This isn’t particularly low fat or light cooking. It’s one of the cases where I posted a recipe that I really enjoy just so I could have all my recipes in one place. It’s hard to get each strand of the braid to totally enclose the filling and not split open; you have to really pinch it good and closed and even then it sometimes leaks.

Onion Lover’s Twist

August 25, 2003 Kristen

Bread

3 1/2 to 4 1/2 C. Flour
1/4 C. sugar
1 1/2 tsp. salt
1 pkg. active dry yeast
3/4 C. water
1/2 C. milk
1/4 C. margarine or butter
1 egg

Filling

1/4 C. margarine or butter
1 C. finely chopped onions or 1/4 C. instant minced onion
1 T. grated Parmesan cheese
1 T. sesame or poppy seed
1/2 to 1 tsp. garlic salt
1 tsp. paprika

Yield: 2 (16-slice) loaves
Serving Size: 1 slice

Calories: 93
Fat: 3.6g
Fiber: .5g

Ravioli with Sausage Sauce

August 24, 2003 Kristen

2 lg. Onions, sliced
3 cloves Garlic, sliced
1/2 pound Italian-style Turkey Sausage Links, casings removed
3/4 C. Chicken Broth
2 9oz. packages Light Cheese Ravioli
4oz. assorted sliced Mushrooms
2 medium Tomatoes, diced
1/2 tsp. Salt
1/4 tsp. Fennel Seeds, crushed
1/4 tsp. Black Pepper
2 small bunches Arugula or Spinach, chopped (about 3/4 pound total)

Coat large skillet with cooking spray. Add onions and garlic; cook over medium high heat five minutes, adding 2 T. water halfway through. Stir in sausage, breaking up clumps; cook until no longer pink, 5 minutes, adding 1/4 C. broth halfway through. Cook ravioli according to package directions, drain. While Ravioli are cooking, add mushrooms and 1/2 C. broth to the pan; simmer 3 minutes. Add tomatoes and seasonings and cook 3 minutes. Add remaining broth and Arugula; cook 2 minutes. Stir ravioli into sausage mixture.

Makes 6 servings
290 calories
7.8g fat
3g fiber

Notes: Had this tonight, and it was pretty good. However, I halved the ravioli and the meat and left the veggie amounts as listed (it’s just two of us after all) which according to my crosstrainer brought the calories down to about 200 for a hearty serving (about a third of the pan).

Malcolm would have liked to have some tomato sauce in it to make it more spaghetti-y, but I thought it was tasty as is. I served it with “caesar” salad made with fat free dressing, fat free croutons and a sprinkle of parmesan, and some warmed breadsticks. Good stuff. I’ll make it again

Crisp-and-Spicy Cheese Twists

August 24, 2003 Kristen

1/4 C. grated Parmesan
1 tsp. paprika
1/8 tsp. ground red pepper
1 (10-oz.) can refrigerated pizza crust dough
Butter-flavored cooking spray

Preheat oven to 425 degrees. Combine first 3 ingredients in a small bowl; stir well, and set aside. Unroll pizza dough, and roll into an 8 x 12-inch rectangle. Lightly coat surface of dough with cooking spray, and sprinkle with 2 T. cheese mixture. Fold the dough in half to form a 6 x 8-inch rectangle. Roll dough into a 12 x 8-inch rectangle. Lightly coat surface of dough with cooking spray, and sprinkle with remaining cheese mixture. Using fingertips, press cheese mixture into dough. Cut the dough into 16 (8-inch-long) strips. Gently pick up both ends of each strip, and twist dough. Place the twisted strips of dough 1/2 inch apart on a large baking sheet coated with cooking spray. Bake at 425 degrees for 8 minutes or until lightly browned. Remove from pan, and cool on wire racks.

YIELD: 16 breadsticks
Serving Size: 1 breadstick

Calories: 68
Fat: 1.1g
Fiber: 0.6g

Beef Tenderloin with Garlic-Horseradish Crust

August 23, 2003 Kristen

1 whole garlic head
Olive oil-flavored cooking spray
1/3 C. Grated Horseradish
1/4 tsp. Dried basil
1/4 tsp. Dried thyme
1/4 tsp. Black pepper
1 (3-pound) beef tenderloin

Preheat oven to 350. Remove white papery skin from garlic head (do not peel or separate the cloves). Coat with cooking spray; wrap in foil. Bake at 350; for 1 hour; cool 10 minutes. Increase heat of oven to 400. Separate cloves; squeeze to extract garlic pulp. Discard skins. Mash garlic pulp, horseradish, salt, basil, thyme, and pepper with a fork until blended. Trim fat from tenderloin; fold under 3 inches of small end. Rub garlic mixture over roast. Place tenderloin on a broiler pan coated with cooking spray. Insert meat thermometer into thickest portion of tenderloin. Bake at 400; for 40 minutes or until thermometer registers 145; (medium-rare) to 160; (medium). Place tenderloin on a platter to rest. Cover and let stand 10 minutes before slicing.

Chipotle Glazed Pork Tenderloin

August 23, 2003 Kristen

2 (about 1-1/2 to 2 pounds) pork tenderloins
2 canned chipotle chilies in adobo sauce
2 cloves garlic
2 T. hoisin sauce
3 T. honey
1/3 C. chopped fresh cilantro, loosely packed

Preheat oven to 450 degrees. Pat pork dry. Season with salt and pepper. Place on foil-lined baking sheet. Puree chipotles in adobo sauce with garlic, hoisin and honey. Stir in cilantro. Spread chile mixture over top and sides of pork. Roast in middle of oven for 30 minutes or until center registers 155 degrees. Allow to rest 5 to 10 minutes before cutting into thin slices.

Yield: 6 servings
Serving Size: 4 oz.

Calories: 230
Fat: 6g
Fiber: 0g

Orange-Hoisin Glazed Roasted Chicken and Vegetables

August 22, 2003 Kristen

4 Bone-in chicken breast halves, with skin
1/2 C. Water
2 C. Baby cut carrots
2 C. Sugar snap peas
1/4 C. Orange marmalade
2 T. Hoisin sauce
1 T. Oil
1/4 tsp. Salt

Heat oven to 425 degrees. Arrange chicken, skin side up, in ungreased 15x10x1-inch baking pan. In small bowl, combine all glaze ingredients; mix well. Brush about 2 T. glaze over chicken. Bake at 425 degrees for 25 minutes. Meanwhile, in medium saucepan, bring water to a boil. Add carrots; bring to a boil. Cover; simmer 8 to 10 minutes or until carrots are crisp-tender. Drain. Add carrots and sugar snap peas to baking pan. Brush chicken and vegetables with remaining glaze. Bake an additional 15 to 20 minutes or until chicken is fork-tender, its juices run clear and vegetables are tender.

Yield: 4 Servings
Calories: 330
Fat: 11g
Fiber: 1g

Mini Whole Wheat Foccacia Bread

August 22, 2003 Kristen

3/4 cup warm water
1-1/2 tsp. sugar
1 tsp. active dry yeast
1 T. extra virgin olive oil
1 tsp. salt
1 tsp. dried rosemary
1 tsp. dried basil
1 cup all purpose flour
1 cup whole wheat flour

Pour water into large bowl. Dissolve sugar and yeast in water and let stand 10 minutes (should be bubbly). Stir in oil, salt, rosemary and basil. Add flours, 1/2 cup at a time, stirring until dough begins to pull away and form a ball. Turn dough onto a lightly floured surface and knead for 5 minutes or until dough is smooth and elastic, adding flour as needed. Spray a bowl with cooking spray, place dough in bowl and turn so that all sides are coated. Cover with a towel and let rise in a warm dry place for 1 hour (or until doubled). Turn dough onto lightly floured surface and knead 1 minute. Divide into 3 balls and roll each into a 6-inch circle. Use your fingers to put “dimples” into surface of dough. Place on a baking sheet sprayed with cooking spray, cover and let rise for 30-minutes. Preheat oven to 400 F. Spray tops of dough with cooking spray and bake about 13 minutes or until golden brown. Remove from oven and slice each foccacia into 8 wedges.

Yield: 8 servings
Serving Size: 3 Wedges

Calories: 102
Fat: 3g
Fiber: 2g

Notes: These are tasty served with a soup, salad, or as an appetizer with some kind of dip besides being a fairly filling (for the calories) carb side dish with a dinner meal.

They kept OK in a tightly covered container for 2-3 days

Lentils with Love

August 21, 2003 Kristen

1 1/2 C. dried lentils
1/4 C. raisins
4 C. vegetable stock or water
1 tsp. basil
1 T. chili powder
2 tsp. cumin powder
1 green pepper, chopped
1 C. tomato paste ( I did 3/4 C. tomato paste abd 1/4 C. bbq sauce for more flavor)

Soak dried lentils if you prefer. Drain; add raisins and stock. Simmer 15 minutes. Add other ingredients and simmer 35-45 minutes, until tender, adding more stock if needed.

Yield: 8 servings
Serving Size: ~ 3/4 C.

Calories: 170
Fat: .5
Fiber: 2.4

Notes: This recipe came to me via another source, but apparently it is orignally from “The Peaceful Cook” by Harriet Kofalk. This dish is supposed to be a replacement for taco meat. You wrap these in warm corn tortillas, cover with shredded zucchini and top with organic non fat sour cream.

Anyway, we just had it as a side dish with grilled chicken. But this recipe finally convinced us that we aren’t lentil people. The rest of it was good. The sauce was saucy and tasty, the raisins a suprisingly yummy touch — I couldn’t blame the recipe here for my dislike of the humble lentil. As much as I want to like them, I can’t. But if you DO like lentils, you should like this recipe, since I almost liked it and I hate lentils!

Beef and Peppers in Black Bean Sauce

August 21, 2003 Kristen

8 oz. lean beef Sirloin beef sliced thin
3 Bell Peppers (any color)
1/2 small onion
2 sticks of celery
1/2 tsp. of salt
1/2 tsp. soy sauce
1 tsp. black bean sauce
2 cloves garlic
3 slices ginger
1/2 C. stock or hot water
2 T. oil for cooking

Marinade:
1/4 tsp. salt
1/2 tsp. sugar
1/2 T. soy sauce
2 T. oil

Place the beef in a bowl, and stir in the marinade ingredients. Marinate beef for approximately thirty minutes. While beef is marinating, prepare the vegetables. Cut peppers, onion, and celery into 1/2 inch pieces. Mix the garlic cloves and ginger with the black beans and chop finely. Heat wok and add 2 T. oil. When oil is ready, add 1/2 of the black bean, garlic, and ginger mixture. Mix and add the beef. Stir-fry until the beef is approximately 60 – 65 percent cooked. Remove the beef and set aside. Add the rest of the bean mixture, onions and celery. Stir-fry for 3 – 4 minutes and add the peppers. Stir-fry for a couple of minutes longer and add 1/2 C. of stock or hot water. Bring to a boil, cover and simmer for a couple of minutes. Mix, taste, and adjust the seasoning if necessary. Add the beef. Mix and serve immediately.

Yield: 4 servings
Calories: 263
Fat: 18g
Fiber: 3g

Vegetable-Rich Five Alarm Chili

August 20, 2003 Kristen

1 lb. Lean Ground beef (nutritional info based on 7% fat beef)
1 – 2 onions, chopped
2-3 Cloves Garlic, minced
1-2 Bell Peppers, seeded and chopped
1-2 C. sliced raw Mushrooms
14oz. Can Pinto or Black beans, drained
28oz. Canned Tomatoes, drained
1 tsp. Oregano
1/2 tsp. Cumin
1/2 tsp. Cayenne pepper
1/2 tsp. Black pepper

Brown meat in non-stick Dutch oven or large pot along with onion, bell pepper and garlic over medium heat until meat is fully cooked. Drain off any oil. Add spices and beans, stir for one minute, cooking over medium heat. Add tomatoes and bring to a boil. Stir in mushrooms. Lower heat and simmer on low for 10-15 minutes, stirring occasionally.

Yield: 4 servings
Serving Size: 1/4 recipe, between 1-2 C. depending on how many veggies are added

Calories: 275
Fat: 8.5g
Fiber: 6.2g

Notes: I generally use 1 onion, 2 peppers, and 2 cups of mushrooms to really bulk up the chili and make it more filling.

Shells With Black Bean Sauce

August 19, 2003 Kristen

1 green bell pepper; chopped
1 onion; chopped
1 clove garlic; minced
1/2 tsp. dried oregano
1/2 tsp. ground cumin
1 tsp. olive oil
2 can tomato sauce; low-sodium; 8oz each
1 can black beans; (15oz) rinsed and drained
1 dash hot-pepper sauce (to taste)
8 oz. shell pasta; cooked
1/2 C. shredded nonfat cheddar cheese

Sauté peppers, onions, garlic, oregano and cumin in olive oil over medium heat under tender, about 1-3 minutes. Add tomato sauce, beans and hot-pepper sauce. Bring to a boil; reduce heat; cook for 10 minute. Top with pasta. Top with cheese.

Yield: 6 servings
Calories: 309
Fat: 2g
Fiber: 8g

Beef & Rice Casserole

August 19, 2003 Kristen

1/2 pound ground round
1 cup chopped onion
1 cup chopped green bell pepper
1/4 cup water
1 T. chili powder
2 tsp. ground cumin
1-1/2 tsp. sugar
1/2 tsp. dried oregano
1 (14.5-ounce) can diced tomatoes, undrained
1 (4.5-ounce) can chopped green chiles, drained
3 cups cooked long-grain rice
1 cup fat-free sour cream
1/2 cup sliced green onions
1/4 cup skim milk
3/4 cup (3 oz.) reduced-fat sharp cheddar cheese

Preheat oven to 375. Cook first 3 ingredients in a large nonstick skillet over medium-high heat until meat is browned, stirring to crumble. Add water and next 6 ingredients (water through chiles); bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer an additional 2 minutes. Remove from heat; set aside. Combine the rice, sour cream, sliced green onions, and milk in a bowl. Spoon rice mixture into a 9-inch baking dish. Top with beef mixture; sprinkle with cheese. Bake at 375&176; for 10 minutes or until thoroughly heated. Let stand 5 minutes before serving.

Yield: 6 Servings
Serving Size: 1/6 recipe, about 1 C.

Calories: 353
Fat: 14.6
Fiber: 1.1

Notes: I am generally a fan of casseroles because they are easy. Cook and toss everything together and let it bake until done. Easy easy. Since most classic casseroles are loaded with butter, whole milk, cream of X soups, and so on, I am always on the look out for healthy versions that don’t sacrifice taste.

To make it easier at dinner time, cook extra rice at another meal and then keep it in the fridge until you need it for the casserole. Serve with a salad and a cooked veggie and there’s a good hearty meal for ya.

I thought this casserole tasted OK but Malcolm didn’t care for it, probably because of the large chunks of tomatoes.

Lime Grilled Chicken with Black Bean Sauce

August 18, 2003 Kristen

3 T. fresh lime juice
2 T. vegetable oil
1/4 tsp ground red pepper
4 cloves garlic, crushed
4 skinned, (4-oz.) boned chicken breast halves
1 vegetable cooking spray
2 C. water
1/2 C. diced red bell pepper
1 T. chopped purple onion
1 C. drained canned black beans
1/2 C. unsweetened orange juice
2 T. balsamic vinegar
1/4 tsp salt
1/8 tsp freshly ground black pepper
2 cloves garlic, crushed
1 fresh cilantro sprigs (optional)

Directions: Combine first 4 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and marinate in refrigerator 8 hours, turning bag occasionally. Remove chicken from bag, reserving marinade. Coat the grill rack with cooking spray; place on grill over medium-hot coals. Place chicken on rack, and cook 10 minutes on each side or until chicken is done, basting occasionally with reserved marinade. Set aside, and keep warm. Bring water to a boil in a small saucepan; add bell pepper and onion. Cook 30 seconds; drain. Plunge into ice water; drain well. Set aside. Position knife blade in food processor bowl; add beans and next 5 ingredients. Process until smooth. Pour into a saucepan, and cook over medium heat until heated. Spoon 1/4 C. plus 1 T. bean mixture onto each of 4 serving plates. Place 1 chicken breast half on top of sauce; top each with 2 T. bell pepper mixture. Garnish with fresh cilantro, if desired.

Yield: 4 servings
Calories: 263
Fat: 7.8g
FIber: 2.3g

Orange French Toast

August 18, 2003 Kristen

1/2 C. Egg Beaters (or amount equal to 2 eggs of another substitute)
1/3 C. orange juice
1/2 tsp. vanilla extract
4 slices whole-wheat bread

Beat egg substitute, orange juice, and vanilla extract in a flat bowl or pan until well combined. Dip bread in batter to coat both sides. Cook over medium heat in a skillet with a nonstick surface or one sprayed with nonstick vegetable coating browning both sides of each slice. Serve with margarine, pureed berries, low-calorie jam, sugar free syrup or hot orange sauce.

Yield: 2 Servings
Serving Size: 2 slices French Toast

Calories: 221
Fat: 2g
Fiber: 4g

Notes: If you use a soft white bread, it gets very soggy and doesn’t set up; You need a hearty whole wheat bread since the egg mixture is thinned out with the juice. Even then, don’t expect “hard” French Toast, its still somewhat soft. The orange flavor is VERY subtle, I used orange extract instead of vanilla after the first time and liked it with a slightly stronger orange taste.

The bread that I use is about 85 calories a slice with 2g of fiber, and nutritional information based on that. Sometimes to save carb calories, I will just have one slice, cut it in half and layer it with the orange sections in the hot orange sauce to make it LOOK like more, since I usually also have a protein with my breakfast too.

Stir-Fried Vegetables in Black Bean Sauce

August 17, 2003 Kristen

1 T. vegetable oil
2 carrots, peeled and cut into strips
1 C. cauliflower florets
1 garlic clove, peeled and minced
1 tsp. peeled and minced fresh ginger
1 pound zucchini, halved lengthwise and cut into strips
1 red bell pepper, seeded, deribbed and cut into strips
2 tsp. black bean sauce
2 tsp. low-sodium soy sauce
1 T. dry Sherry
2 tsp. cornstarch dissolved in 2 T. water or chicken stock

In a large, deep nonstick frying pan or wok over medium-high heat, warm the vegetable oil, swirling it around in the pan. When it is hot, add the carrots, cauliflower, garlic and ginger and cook, tossing occasionally, until coated with the oil and lightly glazed, about 1 1/2 minutes. Add the zucchini, bell pepper and bean sauce and continue to cook, stirring constantly, until all the vegetables are beginning to soften, 3 to 4 minutes. Add the soy sauce, Sherry, and cornstarch mixture, stir to mix well and cook, stirring, until slightly thickened, 1 minute longer. To serve, transfer to a serving bowl.

Yield: 4 servings
Calories: 89
Fat: 4g
Fiber: 3g

Hot Orange Sauce

August 17, 2003 Kristen

1/4 cup orange juice
1 1/2 tsp. sugar
1 tsp. cornstarch
1/4 tsp. grated orange zest
1/8 tsp. vanilla
1/2 cup orange sections

In a small saucepan, stir together the orange juice, cornstarch, and sugar. Bring to a boil over medium heat, stirring constantly. Boil for one minute. Stir in orange rind, vanilla, and orange.

Yield: 2 servings

Calories: 40
Fat: 0g
Fiber: 1g

Roasted Dijon New Potatoes

August 16, 2003 Kristen

1 T. Olive oil
2 T. Dijon mustard
3/4 tsp. Paprika
1/4 tsp. Dried thyme
1/2 tsp. Salt
1/4 tsp. Pepper
1 1/2 pound New Potatoes, quartered

Coat a 9 X 13-inch baking dish with cooking spray. Heat oven to 425°F. Whisk together oil, mustard, paprika, thyme, salt and pepper in a large bowl. Add potatoes and stir until they are coated. Transfer potatoes to the baking dish and roast 15 minutes. Stir and roast another 15 minutes.

Yield: 4 servings
Calories: 130
Fat: 5g
Fiber: 1g

Double-Quick Corn Bread

August 16, 2003 Kristen

1 C. flour
1 C. yellow cornmeal
3 T. sugar
1 1/2 tsp. baking powder
1/2 tsp. coarse grained salt
1 C. skim milk
1/4 C. canola or vegetable oil
2 large egg whites, lightly beaten

Heat oven to 400 degrees F. Spray a 9-inch square baking pan with non-stick cooking spray. Combine flour, cornmeal, sugar, baking powder, and salt in a large bowl. Set aside. In a separate smaller bowl, whisk together milk, oil and egg or egg whites. Pour the wet ingredients over the dry and, using a fork, stir until just combined. Do not overmix. Spread batter evenly in pan and bake 20 to 25 minutes, or until a toothpick inserted in the center comes out clean. Cut into squares or triangles and serve immediately.

Yield 9 servings
Serving size: 1/9 pan, cut square pan in tic-tac-toe shape

Calories: 149
Fat: 5g
Fiber: .8g

Notes: This isn’t the “perfect” side dish for a high fiber, low fat lifestyle, but the bread is really easy to make, puffs up nicely and tastes great with a lean meat chili with lots of beans & veggies. And sometimes you just need something different or you’ll feel like screaming from boredom! At least, *I* do 😀

Oriental Rutabaga & Carrot Slaw

August 15, 2003 Kristen

3 C. grated Rutabega
3 C. grated Carrot
3 chopped Green Onions

Dressing:
2 T. lemon juice
2 T. rice vinegar
2 T. sugar
2 tsp. soy sauce
1/4 tsp. chili-garlic sauce (optional)
2 T. vegetable oil
1 tsp. sesame oil
Salt and pepper

In large bowl, toss together rutabaga, carrot, and green onion. In separate bowl, whisk together lemon juice, vinegar, sugar, soy sauce, chili-garlic sauce (if using), vegetable oil, and sesame oil; pour over vegetables and toss until vegetables are evenly coated. Season to taste with salt and pepper.

Yield: 6 servings
Calories: 138
Fat: 5.7g
Fiber: 2g

Mini Turkey Empanadas

August 15, 2003 Kristen

1 Pound Ground Turkey
1 Cup chopped sweet onion
1/2 Cup chopped green bell pepper seeded
1 Clove garlic minced
16 oz. canned crushed tomatoes drained
1 T. dried parsley
1 T. fresh cilantro
1 tsp. cumin
1/2 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
1/8 tsp. black pepper
2 15-Ounce Packages refrigerated pie crusts
As needed vegetable cooking spray
As needed fresh cilantro sprigs

In large non-stick skillet over medium-high heat, sauté turkey, onion, green pepper and garlic 5 to 6 minutes or until turkey is no longer pink and vegetables are tender. Stir in tomatoes, parsley, cilantro, cumin, oregano, pepper flakes and black pepper. Reduce heat to medium and cook 10 to 15 minutes, stirring constantly, or until liquid is evaporated. Remove skillet from heat and allow to cool. Using 3-inch round biscuit cutter, cut 12 rounds from each of the four pie crusts, combining remaining crust to yield 48 rounds. Spoon heaping tsp. of filling in center of each round. Fold each pastry in half and pinch edges together to seal. Place empanadas on two cookie sheets (10 x 15-inch) lightly coated with vegetable cooking spray. Bake at 400 degrees F 15 to 20 minutes or until mini empanadas are golden brown. Garnish with additional cilantro sprigs.

Yield: 16 servings
Servings Size: 3 empanadas

Calories: 179
Fat: 12g
Fiber: 1g

Notes: The frozen pie crust that I used to calculate the nutrtional information has a total of 1760 calories and 128g of fat. You could bring down the calories/fat in this recipe by making your own crust, using a whole wheat recipe or maybe one with yogurt cheese, both of which I have around and will post at some point. The recipe without piecrust is 1099 calories and 65g of fat for the 16 servings. Add in the nutrtional values for your crust, then divide by 16.

Asian Flavors Pasta

August 14, 2003 Kristen

6 T. rice vinegar
3 T. reduced-sodium soy sauce
3 T. honey
11/2 tsp. chinese chili paste
3 T. finely chopped fresh garlic
3 scallions, finely chopped
1 T. finely chopped fresh gingerroot
12 oz. fresh angel hair pasta
1 T. dark sesame oil

Put a large pot of water on to boil. Combine all the ingredients, except the pasta and sesame oil, in a small bowl and mix well. Set aside. Cook the pasta in boiling water for about 11/2 minutes, or until tender but still firm to the bite. Drain the pasta well and toss with the sesame oil. Add the sauce and toss well again.

Makes 4 servings.
Serrving Size: 1 1/2 cup serving

281 calories
3g Fat
1g fiber

Notes: Instead of fresh angel hair pasta, I used a higher fiber noodle, made with brown rice, in a ramen-noodle like shape — long, skinny, and kinky, with a little more texture than angel hair. I just cooked it longer, according to the package directions. I also think 3/4 C. is a more reasonable serving for me; 1 1/2 C. seemed like a lot. You could probably skip the sesame oil, or use less, because its quite pungent, and bring the serving down a little bit in calories/fat. Next time I will start with 1 tsp and add more to taste only if I need it.

I made it again and used about 1/2 T. and it was still good, flavorful, not dry. A 3/4 C. serving with the less oil is about 130 calories, which is a lot more reasonable for a starch side dish, IMO.

Low-Fat Carrot Cake

August 14, 2003 Kristen

2-1/2 c. all-purpose flour
2-1/2 tsp. ground cinnamon
1-1/2 tsp. baking powder
1 tsp. baking soda
1/2 tsp. ground cloves
1/2 tsp. ground nutmeg
1/2 tsp. salt
2 lg. egg whites
1 lg. whole egg
1-1/2 c. sugar
1/2 c. applesauce
1/2 c. buttermilk
2 T. canola oil
1/2 lb. carrots, peeled and shredded (about 2 c.)

Cream Cheese Glaze:
2 oz. 1/3-less-fat cream cheese, at room temp.
1/4 c. confectioners’ sugar

Heat oven to 350 degrees. Coat 12-C. bundt pan with cooking spray. In lg. bowl, whisk together flour, cinnamon, baking powder, baking soda, cloves, nutmeg and salt. In lg. bowl, on low speed, beat egg whites, whole egg, sugar, applesauce, buttermilk and oil until blended. Beat in flour mixture just until combined. Fold in carrots. Pour into prepared pan; spread evenly. Bake in 350 degree oven until cake tester inserted in center of cake comes out clean, 45 to 50 min. Let cool in pan on rack 10 min. Invert cake onto rack; let cool. Cream Cheese Glaze: In sm. bowl, beat together cream cheese, confectioners’ sugar and 2 to 2-1/2 tsp. water to make pourable glaze. Spoon cream cheese glaze over bundt cake. Refrigerate until set, about 30 min.

Yield: 16 servings
Calories: 195
Fat: 3g
FIber: 1g

Tarragon Chicken Salad Sandwiches

August 13, 2003 Kristen

1-1/4 pounds boneless skinless chicken breasts, cooked
1 C. thinly sliced celery
1 C. seedless red or green grapes, cut into halves
1/2 C. raisins
1/2 C. plain nonfat yogurt
1/4 C. reduced-fat mayonnaise or salad dressing
2 T. finely chopped shallots or onion
2 T. minced fresh tarragon or 1 tsp. dried tarragon
leaves
1/2 tsp. salt
1/8 tsp. white pepper
6 lettuce leaves
6 whole wheat buns, split

Cut chicken into scant 1/2-inch pieces. Combine chicken, celery, grapes and raisins in large bowl. Combine yogurt, mayonnaise, shallots, tarragon, salt and pepper in small bowl. Spoon over chicken mixture; mix lightly. Place 1 lettuce leaf in each bun. Divide chicken mixture evenly; spoon into buns.

Yield: 6 servings
Calories 353
Total Fat 7g
Fiber 4g

Asian Pot Roast

August 13, 2003 Kristen

1-14.5 oz can chicken broth (or equivalent homemade)
2 tsp. minced fresh ginger
4 garlic cloves, peeled and halve
1/2 C. Soy sauce
2.5 -3 lb. lean boneless beef pot roast or beef top round steak, trimmed of fat and cut into 3 or 4 chunks
2 large onions, sliced and separated into rings
1/4 cup Flour

In a 3.5 or 4 quart crockpot, mix together the chicken broth, ginger, garlic and soy sauce. Place the beef chunks in the broth mixture. Top with onion slices. Cover and cook on Low 8 to 9 hours, or until the beef is tender. If necessary, skim off any fat from the juices. In a small bowl, whisk together the flour and 3/4 cup liquid from the crockpot until smooth. Stir the flour mixture back into the liquid in the crockpot. Increase to heat to High and cook, uncovered 30 to 40 minutes longer, or until the sauce is thickened slightly. Cut the meat into slices before serving. Serve the meat and sauce over hot steamed rice along with stir-fried vegetables.

Capt’n Bobino’s Fisherman-style Crab

August 12, 2003 Kristen

Capt’n Bobino’s Fisherman-style Crab

2 cooked Dungeness crabs (about 2 lb. each), cleaned and cracked

1 lb. boned, skinned, firm white-fleshed fish such as halibut

3/4 C. (3/8 lb.) butter

1/4 C. olive oil

1/4 C. minced garlic

1 C. dry sherry or dry white wine

1/3 C. lemon juice

1/2 C. chopped parsley

Salt and pepper

8 oz. dried angel hair pasta

Lemon wedges

1 baguette (about 8 oz.), sliced

In a 5- to 6-quart pan over high heat, bring 4 quarts water to a boil. Rinse crabs and fish and pat dry; cut fish into 1- to 1 1/2-inch pieces.3. Add butter and olive oil to a 12-inch frying pan (with sides at least 2 1/2 in. tall) or 14-inch wok over medium-high heat; when butter is melted, add garlic and stir just until fragrant, 1 to 2 minutes. Add fish and turn pieces occasionally until beginning to brown, 2 to 3 minutes. Pour in sherry and lemon juice; gently add crabs. Sprinkle with parsley. Cover and simmer until crabs are hot and fish is opaque but still moist-looking in the center (cut to test), 5 to 6 minutes. Add salt and pepper to taste. Meanwhile, add angel hair pasta to boiling water; cook, stirring occasionally, until barely tender to bite, 3 to 4 minutes. Drain pasta well and spread in the bottom of a wide serving bowl. Pour crab mixture over pasta and garnish with lemon wedges. Serve with baguette slices to sop up the sauce.

Honey Bun Cake

August 12, 2003 Kristen

1 package yellow or white cake mix
4 egg whites
1 C. (8 oz) reduced-fat sour cream
2/3 C. unsweetened applesauce
1/2 C. packed brown sugar
2 tsp. ground cinnamon
1 1/2 C. confectioners’ sugar
2 T. fat-free milk
1 tsp. vanilla extract

In a mixing bowl, combine dry cake mix, egg whites, sour cream and applesauce. Beat on low speed until moistened. Beat on medium for 2 minutes. Pour half (about 2 1/4 C.) into a 13x9x2 baking pan coated with nonstick cooking spray. Combine brown sugar and cinnamon; sprinkle over batter. Cover with remaining batter; cut through with a knife to swirl. Bake at 325 degrees for 35-40 minutes or until a toothpick comes out clean. For glaze, combine confectioners’ sugar, milk and vanilla. Drizzle over warm cake. Cool on a wire rack.

Yield: 20 servings
Calories: 185
Fat: 4g
FIber: 1g

Lemon-Rosemary Chicken Skewers

August 11, 2003 Kristen

1/4 C. fresh lemon juice
2 T. olive oil
1 T. chopped fresh rosemary leaves
2 cloves garlic, minced
salt to taste, if desired
freshly ground black pepper
4 boneless, skinless chicken breasts, cut into 2-inch pieces
8 pearl onions, unpeeled
2 small yellow summer squash, cut into 1-inch pieces
2 small zucchini, cut into 1-inch pieces
8 cherry tomatoes
12 bamboo (soaked in water) or metal skewers

To make the marinade, combine the lemon juice, olive oil, rosemary, garlic, salt and pepper in a small bowl. Place the chicken in a separate bowl, toss it with half of the marinade and refrigerate for at least 30 minutes or overnight. (Note: This doesn’t make a ton of marinade. The chicken and veggies won’t be SOAKING, they will just be coated.) Bring a saucepan of water to a boil, add the onions and cook for 5 minutes. Drain the onions, rinse them under cold water and peel. Add the onions, summer squash and zucchini to the remaining marinade and set aside at room temperature for a few minutes or refrigerate overnight. (This can be done in advance and refrigerated for up to 2 days.) Preheat the grill to medium-high. Thread the chicken and vegetables, including the cherry tomatoes, onto the skewers. Grill the brochettes on each side until the chicken is cooked through and the vegetables are tender, about 4 to 6 minutes per side.

4 Servings, 3 Skewers each
212 Calories per serving
7.8g fat
1.9g fiber

Notes: The orignal recipe called for 1/4 C. oil, or 4 T. instead of 2. There was still plenty of marinade and that cut out 200 unneeded calories in the recipe. I use foster farms chicken breasts, about 4oz. per breast, 112 calories per 4oz. I didn’t pre-cook my pearl onions, and they were still crunchy when the skewers were ready. That was OK with me, and cut down on prep time, but I think next time I will pre-cook them, because if they get fully soft they will be sweeter, which might off-set the sour of the lemon a bit better.

I liked ths recipe, although I did have more vegetables than chicken for skewers. Ended up grilling up just some veggies for another meal, and they were actually even a little tastier the next day after sitting in the marinade all night. The chicken was STRONGLY lemony. I marinaded about 8 hours and I had resuced the oil by half. Although I liked the veggies after a full 30+ hours in the marinade, I don’t think the chicken should sit that long, i think it would be too lemony. Next time I might start the veggies the day before, reserve my chicken marinade, and toss in the chicken only 30-60 minutes before grilling

Glazed Brussels Sprouts and Carrots

August 11, 2003 Kristen

1 lb. Brussels sprouts
8 oz. carrots, cut into 1″ pieces
1/2c. water
1 tsp. sugar
1/2tsp. canola oil
1/4tsp. ground nutmeg
1/4tsp. black pepper

In a saucepan over high heat, bring Brussels sprouts, carrots and water to a boil. Reduce heat to medium. Cover and cook until vegetables are tender, 5 to 8 min. Drain off water and return pan to heat. Add sugar, oil, nutmeg and pepper. Cook, stirring constantly until vegetables are glazed, about 1 min.

Yield: 4 servings
Calories: 78
Fat: 1.3g
Fiber: 6.7g

Herbed Sausage Muffins

August 10, 2003 Kristen

A couple muffins & some fruit made an easy, tasty breakfast with a good combination of carbs, protein, and fats. I didn’t get hungry for hours after this breakfast.

6 oz. turkey sausage, casings removed

1/4 Onion, diced (optional)

1/2 tsp. onion powder

1/4 tsp. dried sage

1/8 tsp. ground black pepper

1 C. all-purpose flour

1/2 C. whole-wheat flour

11/2 tsp. baking powder

3/4 C. skim milk

3 T. maple syrup

1 egg white, lightly beaten

2 T. canola oil (I used olive oil)

Coat 10 muffin cups with no-stick spray. Set aside. Crumble the sausage into a large no-stick frying pan set over medium heat (along with onions, if using). Cook, breaking up the pieces with a wooden spoon for 5 minutes, or until browned. Â Â Place the meat in a small bowl and stir in the onion powder, sage and pepper. Â In a medium bowl, stir together the all purpose flour, whole-wheat flour and baking powder. In a small bowl, combine the milk, maple syrup, egg white and oil. Add the maple mixture to the flour mixture and stir just until combined. Then gently fold in the meat mixture. Spoon the mixture into the muffin cups, filling each cup about 3/4 full. Bake at 400 about 20 minutes, or until golden brown and a toothpick inserted near the center of a muffin comes out clean. Remove from the muffin pan.Â

1 Muffin: 137 calories

6g Protein

5g Fat

1g Fiber

Notes: I use Foster Farms Mild Italian Turkey Sausages; 140cal per sausage, 2 sausages used in this recipe.

Great Garbanzo Soup

August 10, 2003 Kristen

2 cans (19 oz. each) garbanzo beans
1 T. olive oil
2 garlic cloves, minced
1/2 C. chopped onion
4 C. canned vegetable broth
2 C. water
1 can (14 1/2 oz.) sliced carrots, drained
1 can (14 1/2 oz.) canned French style green beans, drained
1 can (15 oz.) diced tomatoes in juice
1 can (8 oz.) tomato sauce
1 T. Italian seasoning
1 1/2 C. spiral noodles, uncooked

Drain and rinse 1 can garbanzo beans. Reserve. Puree remaining can of beans and their liquid in food processor until smooth. Heat oil in large stockpot over medium high heat. Add garlic and onion. Cook
until fragrant about 1 minute. Add vegetable broth, water, carrots, and green beans to the pot. Bring to boil. Stir in diced tomatoes, tomato sauce, Italian seasoning, and the reserved beans. Add the pureed beans to the soup. Mix well. Return soup to a boil. Add noodles and cook for 10 to 12 minutes until the
noodles are tender.

Servings: 10
185 calories
7 g total fat
7 g fiber

Baked Chicken with Onion Glaze

August 9, 2003 Kristen

4 4oz. boneless skinless chicken breasts
Dried Spices – Oregano, Basil, Thyme, Garlic powder
1 T. olive oil
1 onion (thinly sliced)
1 T. soy sauce
1 tsp. Worcestershire sauce
3-5 dashes Tabasco sauce (to taste)

Preheat oven to 375 degrees F. In baking dish, pour 1/2 T. olive oil (originally the recipe called for 1 T. oil here and 1 T. to brown, I used 1/2 T. in each place). Add soy sauce, Worcestershire sauce and Tabasco. Toss in onions and mix until coated. Rinse chicken, dry lightly and sprinkle with oregano, basil, thyme and/or garlic powder as desired to your taste. In frying pan, heat remaining olive oil. Brown chicken. Place chicken on top of onion mixture. Cover with foil and place in oven. Bake 20-30 minutes until chicken is done (the thicker the pieces, the longer you will need to cook it). Remove foil and let chicken brown a bit more (maybe 5 more minutes). Serve chicken with onions and sauce over top.

Yield: 4 servings
Serving Size: 4oz. Chicken & 1/4 Onion Glaze

Calories: 160
Fat: 4g
Fiber: 0g

Notes: I use foster farms brand chicken, which are well trimmed and about 112 calories for each 4oz. breast. The original recipe called for 2 T. of oil. I halved this and it turned out fine with plenty of flavor, although I do use a very good extra virgin olive oil. Better to spend more and get better flavor for less when it comes to fats, I figure! Anyway, 1 T. was more than enough for 4 breasts. I also use reduced sodium soy and hot sauces since I am watching my sodium intake.

The onion cooks down and makes a juicy glaze that the chicken rests in, so the chicken actually comes out fairly spicy because of the hot sauce. I used 3-4 good sized dashes and it was a little hot for my hubby (who doesn’t like spicy foods much). It seemed a lot more intense than it should have been with what I used, so you might back off on the hot sauce if you don’t like things hot and spicy.

This recipe was actually very simple and fast, and had a lot of flavor. I served it with plain mashed potatoes and poured some of the onion and juice over the top of the potatoes since mashed potatoes without whole milk and butter are pretty bland. With a salad and a hot veggie this was quite a filling, tasty and healthy dinner.

Baked Zucchini With Cheese

August 9, 2003 Kristen

2 Medium Zucchini; sliced very thin
1 Egg
1 tsp. Prepared mustard
1/8 tsp. Ground white pepper
1/8 tsp. Ground nutmeg
1 Green onion; sliced thin
1/2 C. Lowfat Swiss cheese; grated

Put the zucchini in a colander or on towels to drain off the moisture. Combine the remaining ingredients. Add the zucchini and mix well. Pour into a lightly oiled 2-quart casserole. Bake at 350 F for
40 to 45 minutes.

Makes 3 Servings
72 calories
5 grams fat
fiber 1g

Mediterranean Scallops

August 8, 2003 Kristen

1 T. olive oil
4 minced clove garlic
1/2 C. onion, chopped
8 large plum tomatoes, peeled/seeded/chopped
juice from 2 lemons
hot sauce to taste
1 1/2 lbs sea scallops
2 T. fresh basil, minced
1 T. fresh oregano, minced

Heat the oil in a large skillet over medium heat. Sauté the garlic and onion until soft. Add the tomatoes, lemon juice, lemon pulp, and hot pepper sauce. Sauté for 2 minutes. Add the remaining ingredients and cook until the scallops are cooked through, about 4 minutes. Serve hot; tasty over pasta or rice.

Servings: 6
Serving Size: About 4oz. Scallops, and 1/6 Tomato mixture
Calories: 143
Fat: 3.6g
Fiber: 1g

Note: The lemon was too over-powering in this recipe, IMO. Next time I will try ONE lemon instead of 2. And oh, yea, I won’t throw in any lemon zest (which I did for color at the end) next time either. 😉

Because scallops get rubbery when overcooked, this recipe doesn’t save and re-heat well at all. The scallops are rather nasty texture the following day.

Sea Shell Salad

August 8, 2003 Kristen

8 oz. of shell macaroni, uncooked
1 C. of shredded carrot
3/4 C. diced green pepper
2/3 C. sliced celery
1/2 C. of minced green onions
1 (6 1/8 oz.) can tuna in water, drained and flaked
1/4 C. plus 2 T. low fat plain yogurt
1/4 C. of reduced-calorie mayonnaise
1/4 tsp. of celery seeds
1/4 tsp. of salt
1/4 tsp. of pepper
Curly leaf lettuce

Cook macaroni according to package directions, omitting salt and fat; drain.Rinse with cold water, and drain well.Combine macaroni, carrot, and next 4 ingredients; toss gently. Combine yogurt and next 4 ingredients; stir well. Add to pasta mixture, tossing gently. Cover and chill thoroughly.To serve, spoon pasta mixture onto lettuce-lined salad plates.

Yields 7 (1 C.) servings
calories 189
Fat 3.4 g
Fiber 1.3 g

Seasoned Spinach

August 7, 2003 Kristen

1 (10-oz.) packages fresh spinach, divided
1/8 C. finely chopped green onions
1/2 tsp. sesame seeds, toasted
1 tsp. low-sodium soy sauce
1/4 tsp. dark sesame oil
1/8 tsp. kosher salt
2 garlic cloves, minced

Steam pinach, covered, for 5 minutes or until the spinach wilts; place steamed spinach in a colander. Cool slightly, and squeeze dry. Place spinach in a bowl. Add onions and remaining ingredients; toss mixture well to combine. Serve chilled or at room temperature.

3 servings (serving size: about 1/4 C.
Calories: 31
Fat: 0.9g
Fiber: 2.8g

Black Bean Dip

August 7, 2003 Kristen

2 C. Cooked and Drained Black Beans
4 tsp. Tomato Paste
3 T. Water
1 Clove Garlic, minced
2 tsp. Lime Juice
1/2 tsp. Ground Cumin
2 Green Onions, chopped fine
2 T. Mild Green Chili, chopped

In a food processor or blender mix the black beans, tomato paste, water, garlic, lime juice, and cumin. Whirl for 1 minute, or until it forms a smooth paste. Stir in the green onion and chilies after transferring to serving dish.

Servings: 8
Serving Size: ~ 1/4 C.

Calories: 39
Fat: 0g
Fiber: 2.9g

Canyon Ranch Mock Guacamole

August 6, 2003 Kristen

2 C. (12 oz.) chopped lightly steamed asparagus (If you’re using frozen asparagus spears, it is not necessary to steam them. Just thaw them to room temperature.)
2 1/4 tsp. fresh lemon juice
3 T. chopped onion
1 large tomato, chopped
3/4 tsp. salt, optional
1/2 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. freshly ground
black pepper
1 garlic clove, pressed or minced
dash tabasco sauce
1/3 C. light sour cream

Combine all the ingredients in a blender and blend until smooth. Transfer the guacamole to a bowl. Cover tightly and refrigerate several hours or overnight before serving.

Yield: 12 servings
Serving Size: 1/4 C.

Calories: 11
Fat: —
Fiber: —

Baked Mushrooms

August 6, 2003 Kristen

1 lb fresh mushrooms, quartered
1 onion, diced
1 clove garlic, chopped
1/2 tsp. Italian seasoning
1/4 tsp. seasoning salt
1 dash pepper
2 T. chopped fresh parsley
2 T. water
4 T. melted butter

Preheat oven to 350 degrees F. In a 1 quart casserole dish combine mushrooms, onion, garlic, green pepper, Italian seasoning, seasoning salt, pepper and parsley. Pour water and butter over mixture and cover. Bake in preheated oven for 40 to 45 minutes.

Yield: 6 servings
Calories: 99
Fat: 8g
Fiber: 2g