Beat Together & Set Aside:
6 egg whites
1 1/2 C. nonfat yogurt
1 tsp. vanilla
Sift Together:
1 1/2 C. sifted flour
8 heaping T. Dutch Cocoa
1 1/2 C. sugar
1 1/2 tsp. soda
1 1/2 tsp. salt
Blend all ingredients together until smooth. Pour into 10″ pan sprayed with cooking spray. Bake in oven pre-heated to 350 degrees for 30-40 minutes. Cool in pan on rack and remove when completely cool.
2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice
Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.
Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g
2 tsp. olive oil
1/2 C. chopped onion
2 tsp. minced jalapeño pepper
2 cloves garlic, minced
1 C. sliced yellow squash
1 C. sliced zucchini
1/2 C. fresh corn
16 oz. canned pinto beans, drained
14 1/2 oz. diced tomato, undrained
3 sprigs fresh thyme
1/2 C. Monterey jack cheese
2 C. hot cooked rice
Heat oil over medium high heat. Add onion, jalapeño, & garlic; sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes, and thyme. Cover, reduce heat, and simmer 10 minutes. Discard thyme; sprinkle with cheese. Serve over rice.
Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g
2 C. nonfat yogurt cheese
7 T. sugar (or to taste)
1 T. cornstarch
4 egg whites, lightly beaten (or 1 egg and 2 whites)
1 lemon, juice
1 tsp. vanilla
1/2 tsp. grated lemon peel, or 1/4 tsp. lemon extract
Preheat oven to 325 degrees. Lightly grease a 7-inch springform or 8-inch piepan. Combine yogurt cheese, sugar, cornstarch, lemon juice and vanilla, mixing gently with a fork or wire whisk until well bended. Stir in the eggs. Pour into prepared pan and smooth the top with a spatula. Bake until the center is set, 20 to 25 minutes (piepan) or 55 minutes (springform). Cool slightly and refrigerate, uncovered, for 24 hours.
Yield: 8 Servings
Serving Size 1 slice
Calories: 100
Fat: less than 1g
Fiber: 0g
3 1/4 C. Fresh Broccoli Flowerets
1/4 C. Chopped Green Onion
1/4 C. Chopped Pimento
3 Eggs
1 C. Evaporated Milk
1/2 C. Low-fat Cottage Cheese
3 T. Dry Sherry
3/4 tsp. Italian Seasonings
Pepper to taste
Pre-heat oven to 350. Lightly steam broccoli until tender. Arrange broccoli, green onion and pimento in 2 quart casserole dish coated with non-stick spray. In blender or food processor combine remaining ingredients and process until thoroughly mixed. Pour over broccoli. Bake 35 minutes, or until knife inserted into center comes clean.
6 medium baking potatoes
1 whole garlic bulb
1 tsp. olive or canola oil
2 T. butter or stick margarine, softened
1/2 C. fat free milk
1/2 C. buttermilk
1 1/2 tsp. minced fresh rosemary or 1/2 tsp. dried rosemary, crushed
1/2 tsp. salt
1/8 tsp. pepper
Paprika
Bake the potatoes at 400 for 45-55 minutes or until tender. Meanwhile, remove papery outer skin from garlic (do not peel or separate cloves). Place garlic in a double thickness or heavy duty foil. Drizzle with oil. Wrap foil around garlic. Bake at 400 for 30-35 minutes or until softened. Cool for 10 minutes. Cut top off garlic head, leaving root end intact. Squeeze softened garlic into a small bowl; set aside. Cut a thin slice off the top of each potato and discard. Scoop out the pulp, leaving a thin shell. In a bowl, mash the pulp with butter. Stir in the milk, buttermilk, rosemary, salt, pepper and roasted garlic. Pipe or spoon into potato shells. Place on an ungreased baking sheet. Bake at 425 for 20-25 minutes or until heated through. Sprinkle with paprika.
Yield: 6 servings.
Calories: 194
Fat: 5g
Fiber: 3g
1â„2 cup part-skim ricotta cheese
1â„2 tsp. unsweetened cocoa powder
1â„4 tsp. vanilla extract
1 package sugar substitute
Dash espresso powder
5 mini chocolate chips
Mix together the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.
1 Serving: 261 calories
Lemon Avocado Dip
1 ripe avocado, halved, seeded, and peeled
1 tablespoon lemon juice or lime juice
½ cup light dairy sour cream
1 clove garlic, minced
â…› teaspoon salt
Lemon wedge (optional)
4 medium red, yellow, and/or green sweet peppers, seeded and cut into strips
In a medium bowl, use a fork to mash avocado with lemon juice. Stir in sour cream, garlic, and salt. If desired, garnish with a lemon wedge. Serve with pepper strips. To make ahead: Prepare as directed. Cover surface of dip with plastic wrap; chill for up to 4 hours.
4 (4oz.) boneless skinless chicken breasts
2 potatoes, peeled & cut into chunks
1 can of campbell’s french onion soup
garlic powder
pepper
Preheat oven to 350*. Season both sides of chicken with garlic powder and pepper and brown in skillet that has been sprayed with cooking spray. Place in 8″ baking dish that has been sprayed. Cover chicken with potato chunks. Pour the soup over the chicken and sprinkle with pepper. Cover with foil and bake 40-50 minutes or until potatoes are tender.
Yield: 4 servings
Calories: 212
Fat: 1.33
Fiber: .8g
Cooking spray
1 cup all-purpose flour
1/4 cup semisweet chocolate minichips
1/4 tsp. baking soda
1/8 tsp. salt
3/4 cup granulated sugar
1/4 cup packed dark brown sugar
1/4 cup creamy peanut butter
1 T. vegetable oil
1 tsp. vanilla extract
1 large egg
1 large egg white
Preheat oven to 350 degrees. Coat bottom of an 8-inch square baking pan with cooking spray (do not coat sides of pan). Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chocolate chips, soda, and salt in a bowl. Combine sugars and remaining ingredients in a bowl; stir until well-blended. Add flour mixture, stirring just until blended. Spread batter in bottom of prepared pan. Bake at 350 degrees for 25 minutes or until a wooden pick inserted in center comes out almost clean. Cool on a wire rack.
Yield: 16 servings
Serving size: 1 brownie
Calories: 125
Fat: 4.2 g
Fiber: 0.5 g
2 tsp. olive oil
1 small onion, diced
3 cloves garlic, chopped
1 small zucchini, diced
1/2 C. sliced wild mushrooms or domestic mushrooms
1 red bell pepper, roasted, peeled, seeded, and diced
1/4 C. grated Parmesan cheese
1/4 C. ricotta cheese
2 tsp. sun-dried tomatoes, diced
1 tsp. fresh thyme
1/2 tsp. cracked black pepper
Salt to taste
1 T. unsalted butter, melted
6 sheets phyllo dough
For the filling, in a large sauté pan heat olive oil until very hot. Add onions and garlic and sauté until you can smell the aroma. Add zucchini and mushrooms and sauté until crisp-tender, about 3 minutes. Add peppers and mix well. Remove from heat and allow to cool. Add Parmesan, ricotta cheese, sun-dried tomatoes, thyme, and pepper and mix well. Season with salt and set aside. To assemble the pockets, preheat oven to 350°. Lay the sheets of phyllo out on a board and cut in half crosswise. Stack the sheets on top of one another and set to the side. Place 1 half-sheet on a board and brush with some of the melted butter. Top with another half-sheet of phyllo and brush with more butter. Place about a sixth of the filling mixture in the middle of the bottom half of the phyllo. Fold the sides of the phyllo over the mixture, then roll the phyllo up to resemble an egg roll. Brush with butter and place on a baking sheet. Repeat with remaining phyllo and filling. Bake for 20 to 30 minutes, or until golden brown. Remove from the oven and cool for a few minutes. Serve warm.
2 medium zucchini (about 5 oz. ea), cut into 1/4 inch thick slices
1 medium yellow straightneck or crookneck squash (about 5 oz), cut into 1/4
inch thick slices
1 medium tomato, cut into 8 slices
1 medium onion, sliced and separated into rings
2 T. plus 2 tsp. reduced calorie margarine
1 T. each grated parmesan cheese and chopped fresh parsley
1/2 tsp. each basil leaves and grated lemon peel
1/4 tsp. each salt and pepper
Preheat oven to 350. In bottom of shallow 1 1/2 quart casserole arrange zucchini and yellow squash in a single layer, overlapping slices slightly; top with tomato slices, then onion rings. Dot vegetables evenly with margarine and sprinkle evenly with remaining ingredients; bake until vegetables are tender, 25-30 minutes.
Makes 4 servings
Calories: 85
Fat: 5g
Fiber: 3g
Filling:
1/3 C. sugar
1/3 C. (3 oz.) 1/3-less-fat cream cheese, softened
2 tsp. all-purpose flour
1/2 tsp. vanilla extract
1 large egg white
Brownies:
Cooking spray
3/4 C. all-purpose flour
1/4 tsp. baking powder
1/4 tsp. baking soda
1/8 tsp. salt
1 C. sugar
2/3 C. unsweetened cocoa
1/4 C. butter, melted
1 T. water
1 tsp. vanilla extract
1 large egg
2 large egg whites
3 T. raspberry preserves
Preheat oven to 350 degrees. To prepare the filling, beat the first 5 ingredients at medium speed of a mixer until well-blended, and set aside. To prepare the brownies, coat the bottom of an 8-inch baking pan with cooking spray (do not coat the sides of the pan). Lightly spoon 3/4 C. flour into dry measuring C., and level with a knife. Combine the flour, baking powder, baking soda, and salt in a medium bowl. Combine 1 C. sugar and the next 6 ingredients (1 C. sugar through the 2 egg whites), stirring well with a whisk. Add to the flour mixture, stirring just until moist. Spread two-thirds of batter in bottom of prepared pan. Pour filling over batter, spreading evenly. Carefully drop the remaining batter and preserves by spoonfuls over filling; swirl together using the tip of a knife to marble. Bake at 350 degrees for 40 minutes or until a wooden pick inserted in center comes out almost clean. Cool on a wire rack.
1 brownie (1/16) calories: 161
Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad
1/4 C. freshly squeezed lemon juice
1 small shallot, chopped
1/4 C. pure olive oil
1/4 tsp. coarsely ground fresh black pepper
4 boneless, skinless, chicken breasts, pounded thinly
Salt
1/2 lb. arugula
2 ripe beefsteak tomatoes, diced
1 small red onion, peeled, halved and thinly sliced
2 T. red wine vinegar
2 T. extra-virgin olive oil, plus additional for garnish
Lemon halves, for garnish
Whisk together lemon juice, shallot, olive oil and black pepper in a large baking dish. Add the chicken, turn to coat and marinate in the refrigerator for 30 minutes. Preheat grill to high. Remove chicken from marinade, season with salt on both sides and grill for 2 to 3 minutes per side or until golden brown and just cooked through. Combine arugula, tomatoes and onions in a large bowl, toss with the vinegar and oil and season with salt and pepper, to taste. Place each paillard on a large plate, drizzle with extra-virgin olive oil and top with some of the arugula-tomato salad. Garnish with lemon halves.
1 egg white
1/4 C. sugar
1 T. brown sugar
1 T. corn syrup
1 T. shortening
1 1/2 T. egg substitute
3/4 C. all-purpose flour
1/4 tsp. plus a pinch of salt
3/4 tsp. baking soda
1/2 tsp. baking powder
1/2 C. mini chocolate chips
Preheat the oven to 325 degrees. Beat the egg white until thick. Add the granulated sugar to the egg white and continue beating until the mixture forms soft peaks. While beating, add the brown sugar; corn syrup, shortening, and egg substitute. In a separate bowl, combine the flour; salt, baking soda and baking powder: Combine the dry mixture with the wet and mix well. Add the chocolate chips and incorporate them into the dough. Divide the dough in half; then roll each portion into a long, thin Jog about the same diameter as a nickel and wrap each in plastic wrap. Put the dough into the refrigerator and chill) it for a couple hours (you may also use the freezer for roughly half the time if you’re in a hurry). When the dough has thoroughly chilled, remove each log of dough from the plastic wrap and cut into 1/4-inch-thick slices. Place slices on a cookie sheet coated lightly with nonstick spray about 1/2-inch apart, and bake for 10 to 12 minutes or until the cookies turn light brown.
Yield: 11 Servings
Serving Size 13 cookies
Calories: 105
Fat: 11g
1 egg white
1/4 C. sugar
1 T. brown sugar
1 T. corn syrup
1 T. shortening
1 1/2 T. egg substitute
3/4 C. all-purpose flour
1/4 tsp. plus a pinch of salt
3/4 tsp. baking soda
1/2 tsp. baking powder
1/2 C. mini chocolate chips
Preheat the oven to 325 degrees. Beat the egg white until thick. Add the granulated sugar to the egg white and continue beating until the mixture forms soft peaks. While beating, add the brown sugar; corn syrup, shortening, and egg substitute. In a separate bowl, combine the flour; salt, baking soda and baking powder: Combine the dry mixture with the wet and mix well. Add the chocolate chips and incorporate them into the dough. Divide the dough in half; then roll each portion into a long, thin Jog about the same diameter as a nickel and wrap each in plastic wrap. Put the dough into the refrigerator and chill) it for a couple hours (you may also use the freezer for roughly half the time if you’re in a hurry). When the dough has thoroughly chilled, remove each log of dough from the plastic wrap and cut into 1/4-inch-thick slices. Place slices on a cookie sheet coated lightly with nonstick spray about 1/2-inch apart, and bake for 10 to 12 minutes or until the cookies turn light brown.
Yield: 11 Servings
Serving Size 13 cookies
Calories: 105
Fat: 11g
4 large ears sweet corn, husks removed
1 large onion, chopped
1 celery rib, chopped
1 T. butter or stick margarine
1 1/2 C. diced peeled potatoes
1 C. water
2 tsp. chicken bouillon granules
1/4 tsp. thyme
1/4 tsp. pepper
6 T. flour
3 C. 2% milk
Cut corn off cob; set aside. In large saucepan, sauté onion and celery in butter until tender. Add the potatoes, water, bouillon, thyme, pepper and corn. Bring to a boil. Reduce heat, cover and simmer for 15 minutes or until potatoes are tender. Combine the flour and milk until smooth; gradually stir into soup. Bring to a boil; cover and stir for 2 minutes or until thickened.
Yield: 7 servings.
Serving Size: 1 C.
Calories: 204
Fat: 5g
Fiber: 4g
1 cup regular oats
2 cups low-fat buttermilk
1 2/3 cups whole wheat flour
3/4 cup packed dark brown sugar
2 T. vegetable oil
1 tsp. baking powder
1 tsp. baking soda
1 tsp. salt
2 large eggs, lightly beaten
2/3 cup dried blueberries
Cooking spray
Combine oats and buttermilk in a medium bowl; cover and refrigerate overnight. Preheat oven to 350 degrees. Lightly spoon flour into dry measuring cups; level with a knife. Place buttermilk mixture, flour, and next 6 ingredients (flour through eggs) in a large bowl; beat with a mixer at medium speed until smooth. Fold in blueberries. Spoon 1/4 cup batter into each of 24 muffin cups coated with cooking spray. Bake at 350 degrees for 15 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.
2 C. fresh strawberries (can work with other fruits as well)
3 T. fruit-juice-sweetened berry preserves
1 C. Yogurt Cheese
1/2 tsp. vanilla extract
1 to 2 T. maple syrup
Combine the berries and preserves in a blender or food processor and puree.
Pour into a bowl and beat in the Yogurt Cheese, vanilla and maple syrup until evenly combined. The amount of maple syrup needed will depend on the sweetness of the berries and individual taste; begin with 1 T. and taste and adjust if needed. Transfer the mixture to a shallow metal pan or freezer container. Cover with foil. Freeze for 2 to 3 hours, until firm. Break the mixture into chunks and return it to the food processor. Process until smooth. This may require a little stopping and scraping the sides until the frozen Yogurt Cheese begins to soften. Continue until the mixture is the consistency of soft-serve ice cream. At this point you can eat the frozen Yogurt Cheese or return it to a freezer container and freeze solid. If frozen, let sit at room temperature for 10 to 15 minutes before serving to soften slightly.
Makes 1 pint
Per 1/2 C: 110 calories, <1gm. fat
Cooking spray
1 C. carrots, diced
1 C. mushrooms, sliced
1/2 C. celery, chopped
1/2 C. frozen peas, (green), thawed
1/4 C. onion, minced
1 1/2 C. water
1 1/2 cans cream of chicken soup, undiluted
1/2 tsp. pepper
1/4 tsp. dried thyme
3 C. cooked chicken breast, diced
1 C. self-rising flour
1 1/2 T. margarine stick, chilled & cut,into small pieces
1/4 C. skim milk
Preheat oven to 425°. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add carrot, mushrooms, celery, green peas, and onion; sauté 5 minutes or until vegetables are tender. Combine water, soup, pepper, and thyme in a medium bowl; stir well. Stir in vegetables and chicken. Spoon chicken mixture evenly into 6 (8 oz.) individual round baking dishes coated with cooking spray. Place flour in a small bowl; cut in margarine with a pastry blender or 2 knives until mixture is crumbly. Sprinkle milk, 1 T. at a time, over surface; toss with a fork until moist. Drop dough by level T. onto chicken mixture. Bake at 425° for 15 minutes or until biscuit topping is golden.
Yield: 6 servings
Calories: 281
Fat 6.8g
Fiber 1.7g
Small baked red potato, sliced
1-2 large mushrooms, sliced
1 C. baby spinach
2 egg whites
1 plum tomato, chopped
Chopped green onions
Dash of hot sauce
Sauté the mushrooms and potato together. The mushrooms release enough water to the spuds from sticking. When spuds are browned and mushrooms are tender, add the spinach. Water from washing the spinach will keep everything moist. When spinach is tender and dark, add eggs and quickly stir till done. Remove from heat. Add a bit of hot sauce and toss. Serve up and top with chopped tomato and onion.
3/4 C. whole wheat flour
1/4 tsp. salt
1/4 tsp. baking powder
2 T. canola oil, olive oil or butter at room temperature
6 T. Thick Yogurt Cheese
Mix the flour, salt and baking powder in a bowl. Using a pastry blender, wire whisk or fork, cut in the oil or butter until it is thoroughly incorporated. Work in the yogurt cheese and then gently knead the dough with your hands to form a ball of soft dough. Chill the dough for at least 30 minutes before rolling. Place the dough on a pastry cloth or waxed-paper-lined surface. Roll into an 11-inch circle. Drape it into a 9-inch pie pan or tart pan, or cut for individual tarts. Press gently into the bottom and up the sides of the pan. Crimp or flute the edges as desired. If there are any tears in the pastry, they can be easily mended by pressing on a thin overlay of the dough. Bake as directed in recipes.
2/3 C. sliced carrot
1/2 C. diced onion
3 C. broth (beef, chicken or vegetable)
1 and 1/2 C. of diced green cabbage
1/2 C. green beans
1 T. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 C. diced zucchini
In a large saucepan, sprayed with nonstick cooking spray, sauté carrot, onion and garlic over low heat until softened, about 5 minutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt. Bring to a boil, lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot.
Yield: 4 servings
Serving Size: about 1 C. each
Calories: 40
Fat: .6g
Fiber: 1.8g
4oz. Steak, sliced into thin slices before cooking
Pepper
1/3 C. Crushed Tomatoes
2 Clove Garlic, minced
1 tsp. Fresh Oregano
Heat a skillet to medium-high to high heat. Season steak with pepper and cook for 15-30 seconds on each side for desired doneness; transfer to plate in oven and keep warm. Add remaining ingredients to pan and cook, stirring, until thick – about 4 minutes. Spoon sauce over steak for serving.
1 lb. uncooked hot turkey Italian Sausage links, sliced
1/2 lb. lean ground beef
1 lg. onion, chopped
1 medium green pepper, chopped
3 garlic cloves, minced
2 cans (14 1/2 oz. each) beef broth
2 C. water
2 C. fresh or frozen corn
1 can (14 1/2 oz. diced tomatoes with green chilies, diced, undrained
1 C. diced carrots
1/3 C. minced fresh cilantro or parsley
2 jalape�o peppers, seeded and chopped
1/2 tsp. salt
1/2 tsp. ground cumin
In large saucepan, cook sausage, beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until heated through.
Yield: 8 servings
Serving Size: about 1 1/3 C.
Calories: 222
Fat: 9g
Fiber: 2g
1 lb. butterfly or bow-tie pasta
1 T. butter
2 T. finely chopped onions
8 oz. asparagus, cut in 1/2-inch diagional slices
2 carrots, peeled, cut in 1/4-inch diagonal slices
2 tsp. chopped fresh thyme
2 C. chicken stock, or reduced sodium canned broth
1 10 oz. package frozen peas
1/4 C. chopped fresh basil
1 tsp. salt
Grated Parmesan cheese
Cook pasta in a large pot of boiling salted water until tender but still firm, 8 to 10 minutes. In a large frying pan, melt butter over medium heat. Add onion and cook 3 to 4 minutes, or until softened. Stir in asparagus, carrots, and thyme. Cook, stirring, 1 minute. Add stock, increase heat to medium-high, and cook until vegetables are crisp tender and stock is reduced to 1-1/4 C., about 3 minutes. Stir in peas and basil and heat through. Season with salt and pepper. Drain pasta and pour into a warmed large bowl. Pour primavera sauce on top and toss together. Top with more cheese, if desired. Note: 1 tsp. dried basil may be substituted for fresh basil and 1/2 tsp. dried thyme may be substituted for fresh thyme.
6oz flaked Tuna
1 Stalk Celery, chopped fine
1/4 C. Red Bell Pepper, chopped fine
1 T. fresh parsley, minced
2 tsp. Lemon Juice
1 tsp. ground mustard powder
1/4 tsp. Tarragon
1/2 tsp. Pepper
4 medium Cucumbers (cleaned well of wax)
In a small bowl mix all ingredients, except cucumbers and set aside. Halve each cucumber crosswise. Using a melon baller or paring knife, remove centers, leaving about 1/4“ shell. Discard seeds, but save and roughly chop as much of the flesh as you can. Add to the tuna mixtures. Stuff tuna mixture into cucumbers, and refrigerate until chilled (about 4 hours).
1 C. cauliflower florets
1/3 C. lowfat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 C. salsa
2 T. plus 2 tsp. low fat cheddar cheese, shredded
1 C. fresh corn, cooked
Cook the cauliflower florets by steaming them over boiling water for 5 minutes until tender. Drain and set aside. Combine all sauce ingredients in a large saucepan and cook over medium heat until bubbly, stirring constantly. Add the cooked cauliflower and corn. Toss well and serve.
Yield: 4 servings
Calories: 88
Fat 3.4g
Fiber 1.9g
1 cup water
3/4 cup yellow cornmeal
1/4 cup snipped fresh parsley
1/4 T. salt
1/4 T. cayenne
1 can (12 oz.) evaporated skim milk
1/2 cup nonfat or low-fat ricotta cheese
1/4 cup shredded fresh Parmesan cheese
Combine water, cornmeal, parsley, salt and cayenne in small mixing bowl. Let stand for 10 minutes. Set aside. Bring milk to simmer over medium heat in 2-quart saucepan. Stir in cornmeal mixture. Cook for 5 to 7 minutes, or until desired thickness, stirring constantly. Remove from heat. 3 Stir in cheeses. Serve immediately. Sprinkle each serving with additional shredded fresh Parmesan cheese, if desired.
1/2 C. water
1/4 C. sun-dried tomatoes
1/2 pound asparagus (about 2 C. chopped) or broccoli florets
1/2 medium onion, chopped
2 cloves garlic, sliced
2 T. olive oil
1 carrot cut in small cubes (about 1 C.)
5 mushrooms, sliced
1 T. chopped fresh basil, or 1 tsp. dried
1 T. chopped fresh parsley
1/8 tsp. chili flakes
1/8 tsp. freshly grated nutmeg
1 tsp. freshly ground black pepper
3 small red potatoes, washed and thinly sliced
1/2 C. grated reduced fat cheese
1/4 C. Skim milk
1/2 C. low-fat sour cream or Yogurt Cheese
1 1/2 C. Egg Beaters
1 medium tomato, sliced (seeds squeezed out)
3 T. freshly grated Parmesan cheese
Boil the water, pour over the sun-dried tomatoes, and allow to soak for about 15 minutes until they become soft and plump. Strain off any remaining liquid, and coarsely chop. Cut off about 1 inch of the coarse ends of the asparagus stalks and discard or save them for soup. Cut the remaining stalks into about 6 pieces or chop coarsely. If you are using broccoli, cut into florets. Blanch the asparagus by boiling it in a medium pot of water for 2 minutes or less. Asparagus should be bright green and firm to the bite. Drain, rinse the asparagus in cold water, and drain again in a colander. Sauté the onions and the garlic in the olive oil over low heat until the onions are transparent, approximately 10 minutes. Add the carrots, mushrooms, basil, parsley, chili flakes, nutmeg and pepper and continue to cook for 5 more minutes. Remove from the heat. Lightly grease the bottom and sides of a 9-inch pie pan. Line the bottom with the potato slices, overlapping them slightly. Whisk together the cheese, milk, sun-dried tomatoes, sour cream, and the eggs in a large bowl. Mix in the sautéed vegetables and the blanched asparagus, coating everything with the cheese, milk, and egg liquid, then pour into the potato-lined pie pan. Arrange the tomato slices on top and sprinkle with Parmesan cheese. Bake for 1 hour, covering after 45 minutes if top browns. Completely baked quiche should be very firm. Let cool 15 minutes before slicing and serving. Leftovers can be wrapped and kept in the refrigerator for up to 3 days.
1 C. sliced carrots
1 T. vegetable oil
1 C. sliced green onions
2 C. apples, cored, chopped
3 C. cooked brown rice
1/2 tsp. salt
1/2 C. seedless raisins
1 T. sesame seeds
In large skillet, cook carrots in oil about 5 minutes over medium heat. Add onions and apples. Cook 3-5 minutes longer. Stir in remaining ingredients. Cook until thoroughly heated.
1 C. Dried Split Peas
4 C. Stock
1 Bay Lead
1 1/2 tsp. Caraway Seeds
1 jalapeño Pepper, diced
1 Onion, chopped
1 Stalk Celery, diced
Pinch of Celery Seed
1 Carrot, peeled and sliced
1 clove Garlic, minced
2 tsp. Worcestershire Sauce
1 dash Red Wine
Bring the split peas, stock, bay leaf, caraway seeds and jalapeño to a boil. Reduce heat, cover and simmer for half an hour. Add the onion, celery, carrot, garlic, Worcestershire sauce, and red wine and let simmer another 30 minutes, or until peas are tender.
1 tsp. olive oil, divided
2 C. diced crimini or button mushrooms
1 large garlic clove, minced
1/4 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
4 (1/2-oz.) slices Gouda or fontina cheese
3/4 C. low-salt chicken broth
1/4 C. Madeira or dry sherry
1 tsp. cornstarch
1 tsp. water
4 small crimini or button mushrooms, halved (optional)
Thyme sprigs (optional)
Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add diced mushrooms and garlic; sauté 3 minutes. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 T. mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 minutes or until reduced to 3/4 C.. Combine cornstarch and water; add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken; garnish with mushrooms and thyme, if desired.
Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce
Calories: 207
Fat: 6.9g
Fiber: 0.5g
1/4 cup finely diced Onion
2 T. finely diced Celery
2 T. finely diced Carrot
2 T. finely diced Red Bell Pepper
2 T. finely diced jalapeño Pepper
1/2 tsp. Salt (optional)
1/2 tsp. Cumin
1/8 tsp. Ground White Pepper
2 cups Chicken Stock
1 1/3 cups Couscous
Sauté the veggies in a 2 qt saucepan until starting to soften (use a little stock or water or cooking spray if necessary). Season them with salt, pepper, and cumin. Add the stock and bring to a boil. Add the couscous. Cover, remove from heat, and let stand for about 5 minutes. Fluff with a fork and serve.
1 C. Chopped onion
3/4 C. chopped carrots
3/4 C. Chicken Stock
1/2 C. Pearl Barley
1/2 tsp. Poultry Seasoning
1 clove Garlic, minced
4 Chicken Breasts
2 T. fresh snipped parsley
In a medium saucepan combine onion, carrots, stock, barley, poultry seasoning, and garlic. Heat mixture to boiling. Pour hot mixture into a 11/2-quart casserole. Arrange chicken breasts atop mixture. Bake, covered, in a 350° oven for 1 hour or till barley and chicken are tender. Sprinkle with parsley.
Crust:
1 package dry yeast (about 2 1/4 tsp.)
1 tsp. sugar
1/2 C. warm water (100 to 110)
1 1/2 C. all-purpose flour, divided
1/4 tsp. kosher salt
Cooking spray
2 tsp. yellow cornmeal
Pesto:
2 C. fresh cilantro leaves
1 T. coarsely chopped walnuts
1 T. grated Parmigiano-Reggiano cheese
1 1/2 tsp. extra-virgin olive oil
1 1/2 tsp. water
1/2 tsp. kosher salt
Pizza:
4 1/2 C. coarsely chopped portobello mushrooms (about 10 oz.)
1 T. balsamic vinegar
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
3/4 C. thinly sliced red onion
3/4 C. (3 oz.) shredded fontina cheese
To prepare crust, dissolve yeast and sugar in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flour into dry measuring C., and level with a knife. Add 1 1/4 C. flour and 1/4 tsp. salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85), free from drafts, for 30 minutes or until doubled in size. (Press two fingers into dough. If indentation remains, the dough has risen enough.) Punch the dough down; cover and let rest 5 minutes. Roll dough into a 12-inch circle on a floured surface. Place dough on a 12-inch pizza pan or baking sheetsprinkled with cornmeal. Crimp edges of dough with fingers to form a rim. Cover and let rise 10 minutes or until puffy. Preheat oven to 450. To prepare pesto, place cilantro and next 5 ingredients (cilantro through 1/2 tsp. salt) in a food processor, and process until smooth, scraping sides of bowl occasionally. To prepare the pizza, heat a large nonstick skillet coated with cooking spray over medium-high heat. Add the mushrooms; cook 5 minutes or until moisture evaporates, stirring constantly. Add the vinegar, and cook until liquid evaporates. Sprinkle with 1/4 tsp. salt and 1/4 tsp. pepper. Spoon the mushroom mixture onto pizza crust. Drop pesto by tsp.fuls onto pizza crust. Top with onion, and sprinkle with fontina. Bake at 450 for 15 minutes or until the crust is lightly browned. Let stand for 5 minutes.
Yield: 6 servings
Serving size: 1 wedge
Calories: 233
Fat: 7.7g
Fiber: 3.3g
2 T. Olive Oil
1/4 C. Sherry wine vinegar
1/2 C. Chopped fresh basil
2 T. Chopped green onion
1/4 C. Diced green bell pepper
1/2 C. Dried tomatoes, soaked until soft, drained and halved
2 T. Chopped walnuts
1 Whole California avocado, peeled and diced
1 lb. Dried Fettuccine noodles or other dry pasta
In a large bowl whisk together the olive oil, vinegar, basil and green onion. Add bell pepper, dried tomatoes, walnuts and half the avocado. Toss ingredients well so they are evenly coated with the oil and vinegar. Cook pasta following package directions. Drain pasta and add to bowl with other ingredients while pasta is still hot. Toss all ingredients. Serve immediately. Use the remaining avocado to garnish the top of the pasta.
2 cloves garlic – minced
1 C. fresh mushrooms – chopped
1 C. cooked spinach — chopped and drained
1/8 tsp. nutmeg
1 C. cooked white rice
1 C. carrots — grated and blanched
1 T. fresh parsley — chopped
1/8 tsp. thyme
1/8 tsp. sage
Dash pepper
2 1/2 lb. turkey breast, boneless and skinless
2 T. honey
2 tsp. Dijon mustard
1/3 C. Breadcrumbs
Sauté garlic for 1 minute; add mushrooms and sauté over medium-high heat until all liquid has evaporated. Transfer to mixing bowl and add spinach and nutmeg, mixing well; set aside. In separate bowl combine rice, carrot, parsley, herbs, and pepper; set aside. Preheat oven to 350. Lay turkey breast flat; pull out the tendons from the 2 fillets over to the outside. Cover breast with sheet of wax paper and using a meat mallet, lb. to about 1 inch thickness, forming a butterfly or free form rectangle shape. Spread spinach mixture evenly over turkey to about 1 inch from edge of meat, forming a rectangular shape with mixture; top with rice mixture. Fold sides and ends of breast over stuffing to enclose; secure sides and ends with toothpicks. Transfer, seam side down to rack in roasting pan; cover pan with a tent of foil and roast for 1 1/2 hours. Remove roast from oven and increase oven temperature to 425. Combine honey and Dijon mustard. Remove toothpicks from roast; spread honey mixture over roast and sprinkle with crumbs, making sure top and sides are coated. Return roast to oven and roast until topping is lightly browned, 10-15 minutes.
2 large poblano chiles
Cooking spray
2 (4-oz.) skinned, boned chicken breasts, cut into 1/4-inch strips
1 C. chopped tomato
3/4 C. thinly sliced onion
1/4 tsp. freshly ground pepper
4 (10-inch) fat-free flour tortillas
1 C. Refried White Beans
1 C. (4 oz.) shredded fontina or Monterey Jack cheese
Fresh cilantro sprigs (optional)
Preheat broiler. Cut poblanos in half lengthwise, and discard seeds and membranes. Place poblano halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand 10 minutes. Peel chiles and cut into 1/4-inch strips. Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, tomato, and onion; sauté 5 minutes or until chicken is done. Stir in pepper. Warm tortillas according to package directions. Spread about 1/4 C. Refried White Beans down center of each tortilla. Divide the chicken mixture, chiles, and cheese evenly among the tortillas, and roll up. Garnish enchiladas with cilantro sprigs, if desired.
Yield: 4 servings
Serving size: 1 enchilada
Calories: 444
Fat: 11.9g
Fiber: 7.2g
1 C. wild rice
2 large Florida oranges
1/2 C. Florida orange juice
1/3 C. raisins
2 T. capers
1-1/2 T. olive oil
1 1/2 T., balsamic vinegar (or to taste)
salt and freshly ground black pepper
3 scallions, finely chopped
1/2 bunch flat leaf parsley, finely chopped (about 1/2 C.), plus 4 sprigs for garnish
Rinse the rice thoroughly in cold water in a strainer. Place it in a large saucepan with 3 quarts water. Bring the rice to a boll, then reduce the heat, and simmer the rice for 30 minutes, Remove the pan from the heat and let the rice stand until tender, about 30 minutes. Drain well in a colander and blot dry. Meanwhile, out the oranges into segments. Cut off the rind (both zest and white pith) to expose the flesh. Make V-shaped cuts to remove the individual segments from the membranes. Dice most of the segments, reserving a few whole for garnish. Soak the raisins in the orange juice in mixing bowl for 5 minutes. Whisk the capers, olive oil, vinegar, salt, and pepper into the orange juice-raisin mixture. Stir in the scallions, chopped parsley, rice, and diced orange segments. Correct the seasoning, adding salt or vinegar to taste, Mound the rice on a platter or plates and decorate with the reserved whole orange segments and parsley sprigs.