Kristen's Recipes – Page 243 – (Sometimes) Healthy Recipes

Teriyaki Steak

July 16, 2003 Kristen

1 Lb. Flank Steak
1/4 C. Soy Sauce
1 C. Pineapple Chunks in Juice Drained, 1/4 cup juice reserved
1 tsp. Ginger Root grated
1 T. Sugar
1 T. Oil
2 Clove Garlic crushed
3 T. Cornstarch
3 T. Water

Cut meat into 1/8-inch slices and place in a low cooker. In a small bowl, combine soy sauce, reserved pineapple juice, gingerroot, sugar oil and garlic. Pour sauce mixture over meat. Cover and cook on LOW 6 to 7 hours. Turn control to HIGH. Stir in pineapple. Combine cornstarch and water in a small bowl; add to cooker. Cook, stirring, until slightly thickened. Serve over rice

6 servings
210 Calories
10g Fat
trace Dietary Fiber

Christmas Soup in a Summer Bowl

July 16, 2003 Kristen

Tomato-Tarragon Soup

2 lb. Fresh Tomatoes, peeled and seeded
2 Chopped Scallions
1 C. Plain nonfat Yogurt
1/4 C. Chopped Fresh tarragon
1/2 tsp. Salt
1/8 tsp. Pepper
1/2 tsp. Sugar

Place all ingredients in the bowl of a food processor. Process until smooth. Pour into a pitcher and place in refrigerator along with one soup bowl per person being served.

Cucumber Dilled Soup

16oz. Plain yogurt
2 Cucumbers, peeled and seeded
1 tsp. Minced garlic
1/4 C. Chopped fresh dill
1/2 tsp. Salt
1/4tsp. Pepper

Process this soup and pour into a separate pitcher and place in refrigerator until ready for serving.

When ready to serve, remove bowls from refrigerator. Then, taking one soup bowl at a time, with a soup pitcher in each hand, pour the chilled soups simultaneously into the sides of the bowl so the soups come together in the center, creating a distinct contrasting line of color. Garnish with fresh whole chives, tarragon leaves or parsley.

Either soup can be served on its own as a soup course or main dish for summer fare.

Creamy Bleu Cheese Dressing

July 15, 2003 Kristen

1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/4 C. crumpled blue cheese
Black pepper to taste

Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in cheese & pepper. Cover and refrigerate.

Note: This works out to about 15-20 calories per T., depending on how much buttermilk you add. I made double the recipe, blending in 1/4 C. blue cheese with the cottage cheese to give more flavor throughout I still thought it was a little bland so I tossed in about 1/2 T. white wine vinegar, some garlic powder, extra pepper, and some chopped parsley and it was better.

Arroz Con Pollo (Chicken Thighs)

July 15, 2003 Kristen

1/2 tsp. Salt
1/4 tsp. Pepper
1 Clove Garlic — crushed
1 tsp. Oregano
2 tsp. Chili Powder
8 Chicken Thighs Without Skin
1/2 C. Chicken Broth
2 T. Wine Red
1 10 Oz. Peas, Frozen — thawed
2 C. Rice, Cooked
2 T. Cilantro — fresh chopped

In a small bowl, combine salt, pepper, garlic, oregano and chili powder. Sprinkle spice mixture over both sides of chicken pieces. Place chicken in slow cooker. Pour broth and wine over chicken. Cover and cook on low 5 to 6 hours. Remove chicken and cover to keep warm. Turn control to high. Add peas. Cover and cook on high 7 to 10 minutes. Stir in cooked rice and chicken until combined. Sprinkle with cilantro and serve.

4 servings
358 Calories
6g Fat
4g Dietary Fiber

Hoisin-Marinated Pork Chops

July 14, 2003 Kristen

1/4 C. low-sodium soy sauce
1/4 C. hoisin sauce
1/4 C. honey
1 tsp. crushed red pepper
2 garlic cloves, minced
8 (4-oz.) boneless center-cut loin pork chops (about 3/4 inch thick)
Cooking spray

Combine first 5 ingredients in a large zip-top plastic bag; add pork chops. Seal and marinate in refrigerator 8 hours or overnight. Prepare grill. Remove pork from bag; discard marinade. Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until done. Note: Store cooked pork in refrigerator for up to 2 days.

Yield: 8 servings (serving size: 1 pork chop)
Calories: 188
Fat: 6.2g
Fiber: 0.2g

Fresh French Bread

July 14, 2003 Kristen

3 Â½ C. all-purpose Flour
2 tsp. Salt
1 tsp. Instant Yeast
Scant 1 Â½ C. Warm Water
1 T. Olive Oil

Combine flour, salt, and yeast in food processor; process 5 seconds. Slowly pour in water as machine is running. Process another 30 seconds until dough forms a shaggy ball. Transfer to large bowl; cover with plastic wrap and allow to rise 3 hours. Divide into 3 balls; let rise, covered, another 30 minutes. Sprinkle some flour on counter; flatten each ball into a 8 x 10 rectangle and fold short ends to middle, sealing seam. Spread towel on counter and lay loaves on towel, seam side down. Allow to rise another 1-2 hours. Preheat oven to 450. Score each loaf down the center with a sharp knife. Brush with olive oil and bake on lightly floured baking sheet for 25-35 minutes, until crust is golden brown.

Seven Onion Tart

July 13, 2003 Kristen

2 T. plus 2 tsp. Olive oil
4 Cloves Garlic, chopped
1/2 C. Sliced Green Onions
1 C. Shopped Shallots
2 1/4 C. Sliced Red Onion
2 1/4 C. Sliced Brown Onion
1 3/4 C. Cottage Cheese
4oz. Feta Cheese
1 tsp. Oregano
2 C. Leeks, sliced (white only)
1 1/2 C. Sifted Flour
1 T. Baking Poder
2 T. Finely chopped Chives
1/4 tsp. Salt
1/3 C. Butter, wrapped in plastic and frozen
1/2 C. Evaporated Milk
1 C. Shredded Mozzarella

Heat olive oil in large non-stick skillet and sauté garlic, green onion, shallot, red onion, and brown onion over medium low heat about 30 minutes, stirring frequently. While onions are cooking, combine cottage and feta cheese and 1/2 tsp. Oregano in food processor and whirl until smooth. Wash leeks carefully and steam until tender. Drain on paper towels. Preheat oven to 425. To make crust combine flour, baking powder, chives, remaining oregano and salt in medium bowl. Grate frozen butter into flour mixture. Use a pastry blender to mix until the flour is the constancy of oatmeal. Make a well and pour in all milk at once. Mix dough with knife. It will be moist. Knead dough on lightly floured surface 8 to 10 times. Press dough into 10-12” pie plate. Cover with half the mozzarella. Pour in half the cottage/Feta mixture and remaining mozzarella. Spread cooked onions in the pie pan next. Cover with remaining cheese mixture. Arrange drained leeks over cheese. Bake 20-25 minutes or until crust is golden brown. Let stand 15 minutes before slicing.

Chinese Beef and Vegetable Stew

July 13, 2003 Kristen

4 C. shredded cabbage, packed
1 large green bell pepper — cut into thin strips
4 1/2 oz. canned mushrooms — 1 jar
6 scallions — chopped
1 can, 8 oz., water chestnuts, canned drained
1 pound lean round steak — cut into strips
1/4 C. dry sherry
3 T. soy sauce
3 T. water
3 T. hoisin sauce
1 tsp. Chinese chili paste with garlic
1/4 tsp. garlic powder
1/4 tsp. garlic pepper
1 1/2 T. cornstarch
16 oz. frozen young green beans, thawed
1/2 large red bell pepper, chopped

In a 31/2- or 4-quart electric slow cooker, mix together the cabbage, green pepper, mushrooms, scallions, water chestnuts, and beef. In a small bowl, mix together 2 T. each of the sherry and soy sauce, the water hoisin sauce, chili paste and garlic powder. Pour over the beef and vegetables in the pot. Sprinkle with the garlic pepper Cover and cook on the low heat setting for 5 1/2 to 6 hours. In a small bowl or C., mix together the cornstarch and remaining sherry and soy sauce. Increase the heat setting to high. Stir in the cornstarch mixture. Place cover slightly ajar and cook on high for 1/2 hour, stirring once or twice, until the sauce clears and thickens slightly. Stir in the green beans and red pepper and cook 5 to 10 minutes longer.

6 servings
197 Calories
4g Fat
5g Dietary Fiber

Lasagna Spinach Spirals

July 12, 2003 Kristen

12 pieces lasagne, uncooked
1/2 T. Olive oil
1 small onion, finely chopped
2 10 oz. packages frozen chopped spinach, drained well
15 oz. lowfat ricotta cheese
1/2 C. freshly grated parmesan cheese
1 egg, lightly beaten
1/2 tsp. thyme
1 dash ground nutmeg
30 oz. meatless spaghetti sauce
4 oz. lowfat mozzarella cheese, shredded, (optional)

Drain spinach well, squeezing out excess juice. Prepare lasagna according to package directions. Rinse and drain. Place vegetable oil in a medium-sized nonstick skillet and heat over medium-high heat. Add onion and sauté until tender. Mix in spinach. Set aside and cool slightly. In a large mixing bowl, combine spinach mixture, ricotta and Parmesan cheese, egg and spices. Spread spinach mixture equally on lasagna and roll up each piece jelly-roll style. Place half of the spaghetti sauce in a 13-by-9-by-2-inch baking dish. Place pasta spinach spirals, seam side down, in dish. Top with remaining spaghetti sauce and mozzarella cheese, if desired. Bake, uncovered, in a 350 degree oven until heated, about 25 minutes.

Crock Posole

July 12, 2003 Kristen

2 14 1/2 oz. cans hominy, yellow — drained
1 4-oz. can chopped green chilies — undrained
1 med. onion (1/2 C.) — chopped
2 cloves garlic — minced
1 pound boned and skinned chicken breasts — cut in 1″ pieces
1 14 1/2 oz. can tomatoes — undrained, cut up
1 14 1/2 oz. cans chicken broth — reduced sodium
1 tsp. dried oregano — crushed
1/2 tsp. ground cumin
2 T. fresh cilantro — snipped
Fat-Free sour cream — optional

Place hominy, chili peppers, onion, garlic, chicken, tomatoes, chicken broth, oregano, and cumin in a 3 1/2-4-, or 5-quart crockery cooker. Cover and cook on low setting for 5 to 6 hours or on high setting for 2 1/2 to 3 hours. Stir in cilantro. Garnish each serving with fat-free sour cream, if desired.

Makes 8 servings
132 Calories
3g Total Fat
1g Fiber

Acorn Squash with White Beans & Sage

July 11, 2003 Kristen

1 T. olive oil
1 jumbo onion (1 pound), cut into 1/4-inch dice
1 medium carrot, cut into 1/4-inch dice
2 garlic cloves, crushed with garlic press
1 can (15 to 19 oz.) white kidney beans (cannellini), rinsed and drained
3/4 cup vegetable broth
1/4 tsp. salt
1/4 tsp. coarsely ground black pepper
3 tsp. chopped fresh sage leaves
2 small acorn squashes (about 12 oz. each)
1 medium tomato, cut into 1/4-inch dice
Fresh sage sprigs for garnish
Grated Parmesan cheese (optional)

In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add onion, carrot, and garlic, and cook 15 minutes or until vegetables are tender and golden, stirring occasionally. Add beans, broth, salt, pepper, and 2 tsp. chopped sage; heat to boiling. Cover skillet and keep warm. Meanwhile, cut each squash lengthwise in half and remove seeds and strings. Place squash halves in 3-quart microwave-safe baking dish. Cover and cook in microwave oven on High 6 to 8 minutes or until squash is fork-tender.* Place squash halves, cut side up, on platter. Fill each half with one-fourth of bean mixture; sprinkle with diced tomato and remaining 1 tsp. chopped sage. Garnish with sage sprigs. Serve with Parmesan if you like.

Hot Texas Chili Soup

July 11, 2003 Kristen

12 oz. red kidney beans — cooked and drained
6 oz. ground turkey — cooked
3 C. canned stewed tomatoes — low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed — drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce

In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.

6 servings (1 1/4 C.)
230 Calories
5g. Fat
8g. Dietary Fiber

Risotta with Scallops in Tomato Sauce

July 10, 2003 Kristen

About 2 2/3 C. low-sodium chicken broth
2 tsp. olive oil
1/3 cup diced onions
1 cup Arborio rice
1/3 cup freshly grated Parmesan cheese

1 tsp. olive oil
1 T. mustard seeds
2 cloves garlic, minced
1 small onion, minced
2 C. chopped, diced tomatoes
1/4 cup chicken stock
1 tsp. Dijon mustard, or to taste
freshly ground black pepper
1 pound bay scallops

For the risotto: Heat the stock in a saucepan and keep hot over low heat. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until the onion turns translucent. Add the rice to the onion mixture and stir. Turn the heat to low, add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center. Stir in the Parmesan cheese and keep warm. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy. For the scallops and sauce: In a large sauté pan over medium-high heat, add the mustard seeds, shaking the pan to keep them from burning. Once they begin to pop (like popcorn), lower the heat and add the olive oil and onions. Cook the onions for about 5 minutes until they turn golden, then add the garlic and cook until it begins to soften. Add the tomatoes, 1/4 cup of the stock and, if desired, the Dijon mustard. Simmer for about 5 minutes for the flavors to blend. Rinse the scallops and remove the thick, tough muscle on the sides of the scallops. Pat the scallops dry with a paper towel. Add the scallops to the tomato sauce and turn up the heat to medium. Cook the scallops in the sauce for about 5 minutes. Transfer the risotto to warm serving bowls and serve with the sauce.

1 cup Calories 439 Fiber 3g

Eggplant Marinara and Pierogies

July 10, 2003 Kristen

2 dozen jalapeño or potato and cheddar pierogies
1 large eggplant, diced and debittered*
1 small onion, finely chopped
1/2 C. fine dry French bread crumbs
1 T. olive oil
2 C. low sodium spaghetti sauce
1 T. grated Parrmesan cheese
2 C. non-fat sour cream

Dice the eggplant, sprinkle with a bit of salt, cover and set aside for about 15 minutes. Wipe the extracted juices off the eggplant. Preheat oven to 350 degrees. Place frozen pierogies in bottom of a flat baking dish. Sprinkle with half of the onion. In a skillet, sauté the eggplant in olive oil for 5 minutes. Add the remaining onion and spaghetti sauce. Continue to simmer eggplant in sauce for 5 minutes. Spoon eggplant over pierogies. Combine sour cream, Parmesan cheese and pepper. Pour over eggplant and cover with crumbs. Bake for 20 minutes until bubbling and brown.

Yield: 8 servings
Calories: 322
Fat: 8g
Fiber: 4g

Curried Shrimp Salad

July 9, 2003 Kristen

Prepare shrimp salad with 3 oz. cooked salad shrimp, 1/4 cup diced celery, 1/2 cup seedless grapes, 2 T. light mayonnaise, and 1/4 tsp. curry powder. Serve over 1 cup leaf lettuce.

Tofu & Vegetable Stir-Fry

July 9, 2003 Kristen

1 C. jasmine rice
4 tsp. vegetable oil
1 package (16 oz.) extra-firm tofu, patted dry and cut into 1- by 1/2-inch pieces
2 T. reduced-sodium soy sauce
8 oz. (half 16-oz. bag) broccoli flowerets
1 medium red pepper, cut into 1/2-inch pieces
2 T. Asian fish sauce
2 T. grated, peeled fresh ginger
1 T. brown sugar
1 T. cornstarch
1 large garlic clove, crushed with garlic press
1 bag (10 oz.) shredded carrots
3 T. fresh lime juice

Prepare jasmine rice as label directs; keep warm. Meanwhile, in nonstick 12-inch skillet, heat 2 tsp. vegetable oil over medium-high heat until hot. Add tofu and 1 T. soy sauce, and cook 5 minutes or until heated through and golden, gently stirring frequently. Transfer tofu to plate; set aside. In same skillet, heat remaining 2 tsp. vegetable oil. Add broccoli and red pepper, and cook, covered, about 6 minutes or until vegetables are tender-crisp, stirring occasionally. In 2-C. glass measuring C., mix 1 C. water with fish sauce, ginger, brown sugar, cornstarch, garlic, and remaining 1 T. soy sauce. Return tofu to skillet and add carrots. Stir soy-sauce mixture and add to skillet; heat to boiling. Boil 1 minute, gently stirring. Stir in lime juice. Serve over rice.

4 servings
425 calorie
11 g total fat
6 g fiber

Spicy Baked Bean Soup

July 8, 2003 Kristen

1 (14oz.) can baked beans in tomato sauce
1 (19oz.) can stewed tomatoes
1 (12oz.) can canned corn niblets (undrained)
1 C. water
5 tsp. chili powder
1/2 tsp. dried oregano
1/4 tsp. dried cumin
1/4 tsp. cayenne (use less if you wish)
2 green onions, sliced thin
1/2 C. sour cream (substitute plain yogurt, if you wish)

In a saucepan, combine beans, tomatoes, corn, water and all spices. Bring to a boil, reduce heat to a simmer, and let bubble for about 10 minutes, stirring occasionally. Taste, add salt and pepper if you wish, or any additional seasonings. Spoon soup into serving bowls, top with a spoonful of sour cream, and sprinkle some green onions over sour cream.

Apple, Prune, and Cinnamon Griddle Cakes

July 8, 2003 Kristen

Pancakes:
1 C. flour
1/2 C. whole wheat flour
1/2 C. unprocessed bran (not cereal)
2 tsp baking soda
2 tsp sugar*
1 tsp salt
2 C. low fat (2%) buttermilk
1/2 C. liquid egg substitute, such as EggBeaters®
2 T. butter, melted
1 C. (6 oz) pitted prunes, chopped

Topping:
1 C. unsweetened applesauce
1/3 C. pitted prunes, finely chopped
1/2 tsp cinnamon

Combine flours, bran, baking soda sugar and salt in a large bowl. Make a well in the center of the flour mixture and stir in buttermilk, eggs, butter and prunes; mix with a fork, just enough to blend. Drop by large spoonfuls onto hot, nonstick skillet, sprayed with vegetable cooking spray. Cook over medium heat until golden brown on both sides, turning once. To Make Topping: Combine all ingredients in a small sauce pan; heat to warm through.

Makes 12 4″ pancakes
Serving Size: 1 pancake serving with topping)
155 Cal
4 g Total Fat
2 g Fiber

Southwestern Chicken Wrap

July 7, 2003 Kristen

1 can (15 oz.) black beans, drained, rinsed
1 can (8 oz.) corn, drained
1/2 C. chopped red bell pepper or plum tomato
3 T. fresh lime juice
2 T. minced fresh cilantro leaves
1/4 tsp. hot red pepper sauce (optional)
4 boneless, skinless chicken breast halves
2 T. chili powder
4-10″ low-fat flour tortillas
4 slices low-fat swiss cheese, cut in thirds

Combine beans, corn, bell pepper, lime juice, cilantro and hot pepper sauce. Set aside. Coat chicken with chili powder. Cook on oiled grill over medium coals (coals will be ash gray) 6 minutes per side or until no longer pink. Cut chicken into thin slices. Wrap tortillas in plastic wrap. Microwave on HIGH 1 minute. For each sandwich, place three cheese slice halves down center of one tortilla. Top with equal parts chicken breast slices and bean mixture. Roll up tightly; secure with wooden pick in two places. Cut in half. Makes 8 servings

Yield: 8 servings
Servig Size: 1/2 wrap

Calories: 235
Fat: 6g
Fiber: 3.6

Notes: Insetad of using regular 10″ Tortillas and cutting them in half, I use 8 high fiber wheat tortillas from La Tortilla Factory (50 calories each, about 6″ with 8g fiber) and leave them whole. I cut the cheese in 4 pieces, and use 2 on each tortilla (same amount of cheese used total as the original recipe). I also add in some shredded lettuce to add some bulk, since its more tortilla. With my changes the wrap is more filling, 220 calories, 6.5g fat, and a whopping 11.7g fiber.

Whole Grain Pancakes

July 7, 2003 Kristen

2 C. whole-wheat pastry flour
1/2 C. wheat germ
2 tsp. baking powder
1 T sugar
1 egg
2 egg whites
2 1/2C. skim milk or soy milk

Mix dry ingredients in a medium bowl until baking powder is well distributed.Add eggs and milk to the flour and mix well until combined. Heat griddle over medium-high heat. Spray with nonstick spray. Use a 1/4 C. measuring C. to measure and pour the pancakes. Turn when bubbles come to the surface and pop and the edges are slightly dry. Serve with apple sauce or light syrup and fresh fruit.

Yield: 6 servings
Serving Size: 3 panckes

200 Calories
2.5 g Fat
4g Fiber

Feta & Veggie Sandwich

July 6, 2003 Kristen

1 yellow bell pepper
1 (8-ounce) loaf French bread
Pesto Mayonnaise
1/2 cup (2 oz.) crumbled feta cheese
8 (1/4-inch-thick) slices tomato
4 (1/8-inch-thick) slices red onion, separated into rings

Preheat broiler. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and cut each piece in half. Cut loaf in half lengthwise. Spread Pesto Mayonnaise evenly over bottom half of loaf; sprinkle with feta. Arrange bell pepper, tomato, and onion over bottom half of loaf; top with remaining half. Cut loaf into 4 sandwiches.

Yield: 4 servings
Srving size: 1 sandwich

Calories: 256
Fat: 8.1g
Fiber: 3.2g

Banana-Oat Pancakes

July 6, 2003 Kristen

3/4 C. dry oats (quick cooking or old fashioned) OR oatbran
2 C. skim milk or soy milk
1 C. whole wheat pastry flour (Substitute 1 1/2C. whole wheat flour and 1 1/2C. all-purpose flour for whole wheat pastry flour)
1T baking powder
1 egg (or 2 egg whites)
2 bananas
3/4 C. chopped walnuts (optional)

Mix oats and milk together in a medium size bowl and let them sit for 5 minutes to give them extra soaking time. Mix flour and baking powder in another bowl, then add the oats and stir. Gently mix in the eggs. Slice bananas very thin. Fold with nuts into the batter. Heat griddle over med-high heat, spray with cooking spray. Use 1/4 C. of batter for each pancake, cooking over medium heat for about 2 minutes or until bubbles appear on the surface. Flip the pancakes and cook for another minute or so. Serve with reduced calorie syrup, fruit spread, or applesauce on top.

Yield: 12 pancakes
Serving Size: 3 pancakes

295 Calories
7.5g Fat
5g Fiber

Roasted Garlic & Rosemary Soufflé

July 5, 2003 Kristen

1 whole garlic head
Cooking spray
1 T. dry breadcrumbs
1/4 cup all-purpose flour
1/4 tsp. salt
1 cup fat-free milk
1/3 cup (about 1-1/2 oz.) grated fresh Parmesan cheese
1/2 tsp. dried rosemary, crushed
2 large egg yolks, lightly beaten
4 large egg whites
1/2 tsp. cream of tartar

Preheat oven to 350`. Remove white papery skin from garlic head (do not peel or separate the cloves). Wrap garlic head in foil. Bake at 350` for 1 hour; cool 10 minutes. Separate cloves, and squeeze to extract the garlic pulp. Discard the skins. Coat a 1-quart soufflé dish with cooking spray; sprinkle bottom of dish with breadcrumbs. Lightly spoon the flour into a dry measuring cup, and level with a knife. Spoon the flour and salt into a large saucepan, and gradually add milk, stirring with a whisk. Cook milk mixture over medium heat until thick (about 6 minutes), stirring constantly. Remove from heat. Stir in the garlic pulp, cheese, rosemary, and egg yolks.Beat egg whites and cream of tartar at high speed of a mixer until soft peaks form. Gently fold one-fourth of the egg white mixture into garlic mixture; gently fold in the remaining egg white mixture. Spoon into prepared soufflé dish. Bake at 350` for 50 minutes or until puffy and set.

Yield: 6 servings

Calories: 111
Fat: 3.7g
Fiber: 0.4g

Linguine with Oregano-Pepper Clam Sauce

July 5, 2003 Kristen

8 oz. linguine
1 T. olive oil
2 shallots, finely diced
4 cloves garlic, minced
1/2 yellow bell pepper, seeded and diced
1/2 tsp. crushed red pepper
1 tsp. black pepper
1-1/2 tsp. dried oregano, crumbled
32 littleneck clams, rinsed well, or two 6.5-oz. cans minced clams, undrained
1/2 C. dry white wine
1/2 C. bottled clam juice or fish stock
1 14.5-oz. can Italian-style stewed tomatoes, undrained
Fresh chopped basil, for garnish

Cook pasta in boiling salted water. Drain. Meanwhile, heat oil in a large skillet over high heat. Add shallots, garlic, and bell pepper; cook, stirring frequently, about 4 minutes. Stir in spices. Add clams, wine, clam juice, and stewed tomatoes. Cover and cook 3 minutes, shaking pot occasionally. Uncover; continue to cook until most clams open and sauce reduces somewhat, about 4 minutes. Arrange pasta in center of individual bowls; place several clams in each bowl. Ladle sauce over pasta. Garnish with fresh basil, if desired.

6 servings
Calories: 236 calories
Fat: 4g
Fiber: 3g

Oven-Fried Spring Rolls

July 4, 2003 Kristen

2 T. reduced sodium soy sauce
2 tsp. grated peeled gingerroot
1/2 tsp. packed light brown sugar
1/2 tsp. salt
1 carrot, shredded
1 red bell pepper, seeded and julienned
1 green bell pepper, seeded and julienned
1 cup trimmed snow peas, julienned
1 cup bean sprouts
4 7”-square egg roll wrappers
4 tsp. Asian sesame oil
4 tsp. hot Chinese mustard, optional

Preheat the oven to 400 degrees. Spray a nonstick cooking sheet with non-stick cooking spray, or line with parchment. In a large bowl, combine the soy sauce, ginger, brown sugar, and salt. Add the carrot, bell peppers, snow peas, and bean sprouts: toss to coat. Place the egg roll wrappers on a clean dry work surface. Divide the mixture evenly among the wrappers; fold in the ends and roll up jelly roll fashion. Brush each spring roll with 1 tsp. of the sesame oil and place on the prepared baking sheet. Bake until the spring rolls are crisp on the bottoms; about 7 minutes; turn and bake until crisp all over, about 5 minutes. Serve with mustard if desired.

Asparagus And Shellfish

July 4, 2003 Kristen

1 Pound asparagus spears
1/4 C. shallots minced or 1/4 C. of green onions chopped (save tops for garnish)
1 T. olive oil
1/2C. of stock
1 T. of vinegar
12 clams in their shells wash clean
12 mussels in their shells, scrubbed clean and debreaded
2 T. of sweet red pepper, minced
2 T. of parsley, minced
2 C. of Kale, torn
1 yellow pepper, thinly sliced

Use a large pot of boiling water, blanch asparagus for 2 minutes. Drain and set aside. In a 4 quart , sauté the shallots, or green onions in the oil till done. Add the stock and vinegar; heat to boiling. Add the clams; cover and cook 1 minute. Add the mussels; cover and cook for 3 to 5 minutes, or until all the shells open. Remove and discard the shell; also discard any unopened shells. Place the clams an The mussels in a large bowl. Sprinkle with the red pepper and parsley. And green Onion tops if you used them. Pour the cooking liquid over the shellfish, only the clear liquid no sediment from the very bottom of the pot. Place the remaining Vegetables on the plates to serve. Spoon on the shellfish mixture. Serve at room temperature.

Makes 4 servings
194 calories
6g fat
3.7g fiber

Falafel

July 3, 2003 Kristen

1 C. Garbanzo Beans
4 C. Water
1/2 C. Sesame Seeds (White Hulled)
1/4 C. Parsley, finely chopped
1 tsp Ground Coriander
3/4 tsp Ground Cumin
1/2 tsp Sea Salt
1/8 tsp Cayenne Pepper
3 cloves Garlic, finely minced
2 Tb Fresh Lemon Juice
2-4 Tb Olive Oil for frying
1 pkg Whole Wheat Pocket Bread

Rinse the garbanzos thoroughly, and soak in 4 C. of water overnight.(This cuts cooking time by 30 minutes). Cover and simmer about 3 hours, until the beans are quite tender. Mash the beans coarsely, and add the remaining ingredients. Mix well and let stand at least 1/2 hour at room temperature. Just before you are ready to eat, pour the olive oil into a large skillet; heat to medium-high. Add the garbanzo mixture and cook until very hot. Steam the pocket bread lightly, or warm it in the oven until soft and warm. Cut each piece in half, and with about 1/4 C. of the hot bean mixture. Garnish with lettuce, sprouts, tomatoes, cucumber, green onions, and top with yogurt or sour cream.

Mussels and Clams with Lemon Grass Broth and Cilantro

July 3, 2003 Kristen

2 T. olive oil
4 shallots, chopped
2 cloves garlic, chopped
3 stalks Lemon Grass
1/2 tsp. Ground Ginger
3 C. water
1/4 C. fresh cilantro, coarsely chopped, divided
1/4 C. white wine
1 tsp. salt
1/4 tsp. Ground Black Pepper
20 small fresh clams, cleaned
20 fresh mussels, scrubbed and debearded
1/4 C. heavy cream
1/2 lemon
4 green onions, sliced on the bias, green and white parts

Heat olive oil in a 6-quart saucepot on medium heat. Sauté the shallots and garlic until translucent. Add lemon grass and ginger. Cook 1 minute, then add water. Bring to a boil and simmer 3 minutes. Add half of the cilantro, remove saucepot from heat, cover and let broth steep for 5 minutes. Heat broth to a boil. Add wine, salt and pepper. Add clams, cover and simmer 2 minutes. Add mussels, cover and simmer 3 minutes. Add cream and cook 1 minute. When most of the mussels and clams are open, squeeze in juice of 1/2 lemon. Toss in green onions and remaining cilantro. Remove lemon grass stalks before serving.

Yield: 6 servings
Calories: 129
Fat: 8.7g
Fiber: 1g

Caramelized Onion, Spinach & Bacon Quiche

July 2, 2003 Kristen

1 (10-oz.) can refrigerated pizza crust
Cooking spray
1 (10-oz.) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 C. low-fat sour cream
2 T. minced shallots
1 C. evaporated skim milk
1/4 tsp. salt
1/8 tsp. pepper
2 large egg whites
1 large egg
3/4 C. Caramelized Onions (about 3 C. uncooked)
1/3 C. chopped Canadian bacon
1/4 C. (1 oz.) shredded reduced-fat Monterey Jack cheese

Preheat oven to 350. Shape the dough into a 4-inch circle; cover and let stand for 5 minutes. Roll the dough into an 11-inch circle on a lightly floured surface. Fit the dough into a 9-inch pie plate coated with cooking spray, and flute. Combine the spinach, sour cream, and shallots in a small bowl. Combine the evaporated milk, salt, pepper, egg whites, and egg in a medium bowl, and stir well with a whisk. Stir 1/3 C. milk mixture into spinach mixture. Spoon the spinach mixture into bottom of prepared crust. Add Caramelized Onions, and top with bacon and cheese. Pour the remaining milk mixture over cheese. Place pie plate on a baking sheet, and bake at 350&176; for 45 minutes or until set. Let quiche stand 10 minutes.

Yield: 6 servings
Serving size: 1 wedge

Calories: 261
Fat: 6.3g
Fiber: 2.7g

Steamed Mussels in Ginger/Pepper Sauce

July 2, 2003 Kristen

2 tsp. olive oil
1 1/2 C. finely diced red and yellow bell peppers
1/2 C. finely diced red onion
1 T. seeded and minced jalapeño pepper
1 T. minced ginger
1 T. minced garlic
1/2 C. dry white wine
1/2 C. clam juice or water
3 T. fresh orange juice
3 T. fresh lime juice
1 tsp. sugar
3 lb. mussels, rinsed, scrubbed and debearded
Salt to taste
1/4 C. chopped fresh cilantro

Heat olive oil in a large nonstick pot or Dutch oven over medium-high heat. Add peppers and onion and cook, stirring occasionally, until the peppers begin to soften, about 3 minutes. Add ginger and garlic and cook until fragrant, about 1 minute more. Add wine, clam broth, orange juice, lime juice, sugar and mussels to the pot.
Cover and cook until the mussels have opened, about 5 minutes. Discard any mussels that do not open.
Divide the mussels among individual bowls. Spoon the broth over the mussels and sprinkle with cilantro. Serve immediately.

6 servings
245 calories per serving
7 grams fat
1 gram fiber

Black Bean Soft Taco

July 1, 2003 Kristen

1 T. olive oil
2 C. broccoli, coarsely chopped
1 C. red onion, sliced
1 1/2 C. bell pepper, julienne
1 C. mushroom, sliced
1 C. shiitake mushrooms, sliced
1/3 C. anaheim chilies, minced
1/2 tsp. cumin
1/2 tsp. chili powder
1/2 C. tomato juice
1 T. cilantro, minced
2 T. lime juice
15 oz. canned black beans
6 flour tortillas
1 1/2 C. monterey jack cheese, shredded
3 C. iceberg lettuce, shredded
3/4 C. salsa
6 T. nonfat sour cream

Heat oil in a large nonstick skillet over medium high heat. Add broccoli, onion, and bell peppers; sauté 4 minutes. Add mushrooms, chile, cumin, and chili powder; sauté 2 minutes. Add tomato juice; cook 2 minutes or until slightly thickened. Remove from heat; stir in lime juice and cilantro; set aside. Divide black beans evenly among tortillas; top each with a 1/2 C. broccoli mixture and 1/4 C. cheese. Fold tortillas in half, and place on a baking sheet. Bake at 375 degrees F for 5 minutes or until cheese melts. Serve with lettuce, salsa, and sour cream.

Crostini with Gorganzola, Carmalized Onions, and Fig Jam

July 1, 2003 Kristen

Jam:
1 C. dried Black Mission Figs (about 6oz.)
1 tsp. Lemon Juice
2 C. Water
2 T. Maple Syrup
dash Salt

Onions:
Cooking Sptray
2 C. Vertically sliced Yellow Onion
1 tsp. Balsamic Vinegar
1/2 tsp. choped fresh Thyme
1/4 tsp. Salt
1/2 C. Water (if needed)

Remaining Ingredients:
1/2 C. (4oz) Gorganzola Cheese, softended
24 (1″thick) slices French Bread Baguette, toasted (about 12oz)
1 tsp. fresh Thyme Leaves

To prepare Jam, remove stems frmo figs. Place figs and juice in a food processor; process until figs are coarsely chopped. Place fig mixture, 2 C. water, syrup, and salt into a medium saucepan; bring toa boil. Reduce heat and summer 25 minutes, or until thick. Cool completely. To prepare onions, heat a large non-stick skillet coated with cooking spray over medium heat. Add onion, vinegar, thyme and salt, cover and cook 5 minutes. Uncover and cook 20 minutes, or until onion is deep golden brown, stirring occasionally. While onion cooks add 1/2 C. water, 1/4 C. at a time time, to keep onion from sticking to pan if necessary. Spread 1 tsp. cheese over each baguette slice. Top each slice with 1 tsp. onion mixture and 1 tsp. jam. Sprinkle evenly with Thyme leaves.

Yield: 12 servings
Serving Size: 2 Crostini

Calories: 108
Fat: 3.4g
Fiber: 2.4g

Black Bean Lasagna

June 30, 2003 Kristen

28 oz. jar spaghetti sauce
1/2 cup water
(2) 15 oz. cans black beans – rinsed, drained
1 1/2 cups low-fat ricotta cheese
1 egg
12 lasagna noodles – un-cooked
2 1/2 cups shredded low-fat mozzarella cheese

Over low heat, simmer spaghetti sauce, water, and black beans. Meanwhile, in a small bowl, combine ricotta cheese and egg; set aside. Place 1 cup of the bean mixture on the bottom of a 9″ X 13″ baking dish. Place 3 pieces of uncooked lasagna noodles on top of the sauce. Spread about 2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the bean mixture. Sprinkle about 1/2 cup of the mozzarella on top. Repeat two layers of noodles, ricotta, bean mixture, and mozzarella. Place on the remaining 3 lasagna noodles and pour the remaining bean mixture over all. Top with remaining mozzarella. Cover with aluminum foil and bake in a 375 degree oven for 30 minutes. Remove foil and continue to bake another 15 minutes.

Green Beans with Garlic Vinaigrette

June 30, 2003 Kristen

1/2 tsp. Lemon Zest
1 T. Lemon Juice
2 T. EE Olive Oil
1 tsp. Dijon Mustard
1/2 tsp. Salf
1/4 tsp. Pepper
2 cloves Garlic, minced
2 1/2 lb. Green Beans, trimmed
1/3 C. sliced almonds, toasted
1 T. fresh Thyme Leaves

Combine first 7 ingredients, from zest to garlic, to prepare vinaigrette. Stir well with a whisk to fully combine ingredients, and set aside. Cook beans in a large pot of boiling water 4 minutes or until crisp tender. Drain well. Place beans in a large bowl. Whisk up the vinaigertte, then pour over beans; toss well to coat. Sprinkle with almonds and thyme.

Yield: 12 servings
Serving Size: 1 C.

Calories: 53
Fat: 2.3g
Fiber: 3.6g

Zesty Zucchini Soup

June 29, 2003 Kristen

6 fresh, vine-ripened ROMA tomatoes, seeded & quartered
1 whole Vidalia onion, peeled and cut in small chunks
1 small (5-6 inch) zucchini, cut in 1/2 length-wise & sliced
1/2 C. cauliflower (optional, but it tastes great in this soup !)
1/2 C. sliced fresh mushrooms
1/2 to 1 C. of cooked medium peeled/de-veined shrimp or small meatballs
1 C. white wine
1 to 2 C. chicken broth
1 T. each minced garlic, Italian seasoning blend
1/4 C. fresh Cilantro
1 tsp. each Mrs. Dash Original, dry sweet basil, black pepper, red pepper flakes

In a 4-qt pot, on medium heat, sauté garlic, cilantro, and rest of dry ingredients with the wine. Reduce heat to a low simmer until liquid is reduced to 1/3 original amount. (About 5 minutes). Meanwhile, toss tomato and onion pieces into a blender and pulse to chop…then puree until well blended. It doesn’t have to be completely smooth…a little texture is good. Add tomato mixture to the pot with the wine and herbs. Let simmer slowly for 10 minutes, stirring occasionally so that the pinkish color of the tomatoes turns red. Gradually stir in chicken broth (or water) to desired consistency. This soup works well thick or thin. Add zucchini slices, mushrooms, cauliflower, and cooked shrimp (or turkey sausage). Simmer 10 more minutes or until added veggies are tender. Serve immediately…refrigerate or freeze leftovers. Makes 4-6 cups.

Spice-Crusted Salmon with Citrus Sauce

June 29, 2003 Kristen

Sauce:
6oz. plain fat free Yogurt
1/2 C. fat free Sour Cream
2 T. finely chopped fresh Cilantro
1/2 tsp. Orange Zest
1/2 tsp. Cumin
1/2 tsp. crushed Red Pepper
1/2 tsp. Lemon Zest
1/2 tsp. Lime Zest
1/4 tsp/ Salt

Salmon:
2 T. Fennel Seeds
1 T. Coriander Seeds
1 T. CUmin Seeds
1/4 C. Panko
2 1/2 tsp. Salt
1 tsp. Pepper
12 6oz. Salmon Fillets, 1: thick, skinned
Cooking Spray
Cilantro Sprigs, optional

Preheat oven to 400 degrees. To prepare sauce spoon yogurt onto several layers of heavy duty paper towerls, spread to 1/2″ thickness. Cover with additional paper towels and let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add sour cream and remaining sauce ingredients. Cover and chill. TO prepare salmon place fennel, coriander and cumin in a spice or coffee mill; process until finely ground. COmbine spices, bread crumbs, salt and pepper in a shallow dish. Dredge skinned side of salmon in spice mixture. Heat a large nonstick skillet with cookign spray over medium high heat. Add half of salmon, crust side down; cook 3 inutes or until golden brown. Trasfer salmon, crust side up, to a baking sheet lined with foil. Repeat process with remaining salmon. Bake at 400 degrees for 8 minutes, or until fish flakes easily with a fork. Serve with sauce and garnish with cilntro if desired.

Yield: 12 servings
Serving Size: 1 fillet & 4 tsp. Citrus Sauce

Calories: 308
Fat: 13.7g
Fiber: 0g

Zesty Black Bean Soup

June 28, 2003 Kristen

2 1/2 C. Dry Black Beans
6 C. Water
3 T. Olive Oil
2 Onions, chopped
3 Cloves Garlic, chopped
6 stalks celery, with leaves, chopped
2 C. Water
8 C. Chicken Stock
1/2 tsp. Cayenne Pepper
1 1/2 tsp. Cumin
2 T. Balsamic Vinegar
1/4 C. Sherry
1 T. Soy Sauce
1/2 tsp. Pepper
1/4 C. Sour Cream

In a medium-size stock pot, add dried black beans and 6 cups of water, cover and let soak overnight. In another large stock pot, heat olive oil and add onion, minced garlic and chopped celery. Sauté until vegetables are softened. Drain and rinse soaked black beans. Add pre-soaked beans or drained and rinsed canned beans to vegetable mixture along with 2 cups water and broth. Bring to boil; reduce heat and simmer. Add cayenne pepper and ground cumin. Partially cover the pot and simmer over low heat for 2 to 2 1/2 hours, or until beans are soft. Puree soup in batches in food processor or blender. Return pureed soup to stock pot and simmer. Add vinegar, sherry, soy sauce and pepper. Serve hot with a dollop of sour cream or yogurt and chopped green onions.

Impossibly Easy Cheeseburger Pie

June 28, 2003 Kristen

1 lb. 7% ground Beef
1 C. chopped onion
4oz. shredded low fat cheddar cheese
1/2 C. reduced fat Bisquick
1 C. Skim Milk
1/2 C. Eggbeaters

Heat oven to 400 degrees. Spray 9″ pie plate with cooking spray. Cook ground beef and onion until beef is brown; drain off any fat. Spread in pie plate, sprinkle with cheese (1 C. grated, however many oz. that is). Stir remaining ingredients until blended. Pour into pie plate. Bake 25 minutes or until knife comes out clean.

yield 6 (242 calorie) servings or 4 (363 calorie) servings.

Zesty Cheese Enchiladas

June 27, 2003 Kristen

8 6” fat free corn Tortillas 1 C. Part Skim Ricotta Cheese
2 Green Onions, chopped
1/2 tsp. Ground Coriander
¾ tsp. Ground Cumin
1/2 tsp. Chili Powder
1/2 tsp. Cayenne Pepper
2 tsp. Lemon Juice
1 C. Part Skim Mozzarella, shredded

Preheat oven to 350 degrees. Wrap tortillas in foil and heat in the oven for 10 minutes or until warm, soft, and pliable. Remove from oven and set aside; raise oven temperature to 375. In small bowl mix all remaining ingredients except mozzarella. To assemble the enchiladas, spread 2 T. of the ricotta mixture in the center of a tortilla and fold one side over the filling. Fill remaining tortillas. Gently transfer to a lightly greased 9×9 pan, making two slightly overlapped rows. Cover with aluminum foil and bake 20 minutes. Uncover and sprinkle with the mozzarella, and bake an additional five minutes, or until cheese melts.

Zero Point Mushroom Soup

June 26, 2003 Kristen

1 pkg. sliced button mushrooms
1 pkg. sliced Portobello mushrooms, chopped
1 pkg. sliced assorted dried mushrooms
1 pkg. Lipton’s Onion and Mushroom soup
1 can no fat beef or chicken broth
1 onion, sliced
1 clove garlic, minced
1/4 tsp. dried thyme
1/4 tsp. nutmeg
1/4 tsp. dried oregano
Splash of sherry (optional)
Pepper

Spray a non-stick dutch oven with nonstick cooking spray. Cook the onion and minced garlic slowly over low heat until caramelized. Add the sliced button and Portobello mushrooms. Cook until they give up their liquid and are a rich brown (this will take a while). Boil 2 C. water, and pour over the dried mushrooms. Let them sit 30 minutes to re-hydrate. Chop the largest pieces into smaller ones if necessary. Carefully scoop the mushrooms from the liquid, reserving it. Add the re-hydrated mushrooms to the Dutch oven. Strain the liquid, and add to the Dutch oven, along with the package of soup mix, the can of broth, the spices and the sherry, if you are using. Bring to a low boil for 10 minutes, then serve or chill for later.