Kristen's Recipes

1 head Cauliflower
1 lg. Onion, finely chopped
2 cloves Garlic, finely chopped
141/2oz. Can Chopped Italian Tomatoes, with juice
2 T. Parsley, chopped
Pepper

Break cauliflower into flowerets. Add onion and garlic to hot nonstick skillet and cook until soft. Add tomatoes, a little of the tomato juice, and the parsley. Season to taste with pepper. Add cauliflower and simmer about 10 minutes, until tender. Add additional tomato juice if desired as it cooks.

3 large yellow onions
4 C. chopped, peeled carrots (about 1 1/4 pounds)
1 tsp. ground cardamom
1/8 tsp. white pepper
8 egg whites

Preheat the oven to 375F (190C). Coat a 12-cup muffin pan with cooking spray.
For the onion C.: Bring a large saucepot of water and 1 tsp. sea salt to a boil. Fill a medium mixing bowl with ice and water for a ice-water bath. Remove the skin from the onions and discard. Cut off 1/4 inch from the root and 3/4 inch from the top of each onion. Place the onions in the boiling water just long enough for the outer layer of the onion to be cooked, 2 minutes. Place the onions in the ice bath for 30 seconds to stop the cooking process. Remove the onions from the ice bath. Press down on the center of each onion to remove the outer layer of the onion. Repeat with the remaining onions to obtain 12 onion C.. If the onion layer breaks it is still usable. Use the remaining onions for other dishes. Using the same boiling water, add the carrots and cook until very soft, about 10 minutes. Drain in a colander. Place the carrots in a food processor and pur�e until smooth. Season with the cardamom, salt, and pepper. Remove the carrot mixture from the food processor and place in a medium bowl. Place the egg whites in a bowl, and using an electric mixer, beat the egg whites until stiff peaks form, about 3 minutes. Fold the egg whites into the carrot mixture. Place the onion C. in the muffin C.. If there is a tear in the onion just overlap it to form the cup. Spoon about 1/3 cup of the souffl� mixture into each onion cup. Bake for 15 minutes, or until the souffl� has set up and is lightly browned. Serve as a vegetable or a vegetarian entr�e.

Per serving: Calories 50; Protein 3g; Total Fat 0g; Saturated Fat 0g; Carbohydrates 9g; Dietary Fiber 2g; Cholesterol 0mg; Sodium 150mg

Variation: Bake the souffl� filling in souffl� C. coated with cooking spray and filled with 1/2 cup of filling. Bake for 20 minutes.

1 lb. Brussels Sprouts
2 tsp. Butter
1 T. Fresh Lemon Juice
1 1/2 tsp. Coarse Grain Mustard
Grated Zest from one Lemon

Rinse the sprouts and trim off the stems. Cut an “X” into the base of each sprout. Steam the sprouts for 7 to 10 minutes over boiling water. (Do not overcook.) In a saucepan, slowly melt the margarine, stir in the lemon juice and mustard. Add the well-drained, cooked sprouts and toss. Serve immediately. Top with lemon zest (optional). Yield: 4 servings.

6 C. trimmed Brussels sprouts, halved (about 2 lb.)
1 T. olive oil, divided
1/8 tsp. black pepper
Cooking spray
3 garlic cloves, thinly sliced
1 T. fresh lemon juice

Preheat oven to 425°F. Combine the Brussels sprouts, 1-1/2 tsp. oil, and pepper. Place sprouts mixture in a 13 x 9-inch baking dish coated with cooking spray. Bake at 425°F for 25 minutes or until sprouts are crisp-tender. Keep warm. Heat 1-1/2 tsp. olive oil in a small skillet over medium-low heat. Add garlic, and cook for 3 minutes or until golden brown, stirring occasionally. Remove from heat; stir in juice. Add to sprouts mixture; toss well.

10 oz. frozen broccoli, chopped
2 each eggs
1/2 C. lowfat milk
1/4 C. unsifted all-purpose flour
1/2 tsp. baking powder
1/4 tsp. salt
1/4 tsp. ground nutmeg
8 oz. part skim mozzarella
1 tomato, cut into 6 wedges

Defrost broccoli in unopened package on high for 3 minutes; set aside for 5 minutes; remove from package, drain and cool. In a medium bowl, beat eggs until very light. Blend in milk, flour, baking powder, salt, and nutmeg. Fold in Muenster cheese and reserved broccoli. Pour into an ungreased 9-inch pie plate. Micro-cook uncovered on high until edges just start to look dry, 4 minutes. Stir, bringing edges toward center. Arrange tomato wedges on top; micro-cook on medium high (75% power) until firm to the touch, about 4 minutes. Let stand 2 minutes before cutting.

1 tsp. Butter
2 C. finely chopped leek (about 2 large)
6 C. finely chopped zucchini (about 5 small)
2 Garlic cloves, minced

Melt butter in a large nonstick skillet over medium heat. Add 2 T. chicken stock. Add leek; sauté for 2 minutes. Add zucchini, and garlic. Cover; reduce heat to medium-low, and cook 20 minutes, stirring occasionally. Uncover and cook over medium-high heat 10 minutes or until most of liquid evaporates. Serve immediately.

Peel and trim roots of 4 medium-size red onions; place, one at a time, on cutting board, root end down. Using sharp knife, cut into 8 wedges, stopping two thirds of way down to root end; do not cut all the way through. Place onions in glass pie plate; drizzle with 1 T. honey; sprinkle with freshly ground black pepper, to taste. Scatter 6 fresh thyme sprigs or 1/2 tsp. dried thyme leaves on top; pour 1/4 C. reduced-sodium chicken broth or water into pie plate. Cover with vented plastic wrap; cook in microwave on high (100% power) 18 to 20 minutes until onions are tender when pierced with tip of knife. When serving, spoon some of liquid from dish over onions.

3 large sweet onions (about 1-3/4 lb.)
Cooking spray
1/4 C. balsamic vinegar
1 T. olive oil
1 tsp. dried thyme
1/2 tsp. dried basil
1/8 tsp. pepper

Preheat oven to 450 degrees. Peel onions, leaving roots intact; cut each onion into 6 wedges. Place onion wedges in an 11 x 7-inch baking dish coated with cooking spray. Combine vinegar and remaining ingredients in a small bowl; pour vinegar mixture over onion wedges, tossing gently to coat. Cover and bake at 450 degrees for 25 minutes. Uncover and bake an additional 45 minutes or until tender.

6 large firm but ripe tomatoes
4 T. extra virgin olive oil
salt and pepper freshly ground, to taste
1/2 cup breadcrumbs
3 large garlic cloves, minced (green sprouts removed)
1/2 cup chopped, flatleaf parsley

Cut the tomatoes in half, sprinkle with salt and drain cut side down in a colander, for about 10 minutes. Then dry them well with paper towels. Heat half the olive oil in a large sauté pan. Cook the tomato halves, 4 to 6 at a time, cut side down for about 5 minutes or until golden. Place tomatoes in a lightly oiled baking dish. Sprinkle with salt and pepper. Preheat oven to 400 degrees. Combine breadcrumbs, garlic and a little of the parsley and spread atop the tomatoes. Drizzle with remaining olive oil. Bake for 10 to 15 minutes. Sprinkle with remaining parsley. 2 tomato halves Calories 110

1-1/2 tomatoes, thinly sliced
1/2 lb. eggplant, peeled and diced
1 celery rib, diced
1/2 C. onion, sliced
1 red bell pepper, seeded and cut into 1/4 inch strips
3 T. lemon juice
2 T. fresh dill, minced or 1 tsp. dried
Cooking Spray
2 cloves garlic, minced
1/4 tsp. pepper

Preheat oven to 400°F. Place half the tomato slices in the bottom of a lightly sprayed casserole dish. Toss remaining ingredients together in a mixing bowl. Transfer into tomato lined casserole dish. Bake 35 minutes, or until vegetables are tender.

2 T. vegetable stock or water
1/2 lb. zucchini, quartered lengthwise and cut crosswise into 1 inch pieces
2 green onions, peeled and thinly sliced
1/8 tsp. salt optional
2-1/4 tsp. cilantro or parsley, chopped
1-1/2 tsp. lemon juice

Heat stock and zucchini in a heavy nonstick skillet over medium high heat. Reduce heat to medium low. Add onions and season with salt and pepper to taste. Simmer 4-5 minutes, or until zucchini is tender and liquid is evaporated. Stir in remaining ingredients and serve.

Yield: 4 servings
Calories 64
Fat: 0.4g
Fiber: 3.6g