1 cup long-grain white rice, uncooked
1 tsp. orange peel (fresh grated or dried)
1/4 tsp. marjoram
1/4 tsp. dried thyme
2 1/2 cups water
Combine rice, orange peel, marjoram, and thyme in bowl. In a medium saucepan, bring water to a boil, add the rice mixture, stir and reduce the heat to a simmer. Cover and cook for 20-25 minutes
Beer Crust:
3 cups Self-rising flour
4 T. sugar
12 oz. Beer
Dust a large (16″), non-stick deep-dish pizza pan with corn meal. Mix crust ingredients until it forms a dough, spread over pan and pre-bake for 10 minutes at 400 degrees.
Sauce:
1 large (24 oz.) can of crushed tomatoes
1 can (16 oz.) tomato sauce
1 can (10 oz.) tomato paste
basil, oregano, garlic power, minced onions (to taste)
Heat crushed tomatoes, spices and sauce over low heat slowly. Do not boil.
Toppings:
1 bag (8 oz.) Healthy Choice shredded mozzarella
1 bag (8 oz.) Healthy Choice shredded cheedar
1 pound Ground turkey meat, browned in non-stick skillet
1 can (8 oz.) Mushrooms pieces & stems
1/2 large white onion, diced
2 med. green peppers (1 diced, 1 sliced into rings)
several T. of non-fat grated parmesan
Add about 1/2 sauce to browned turkey and cook awhile longer. Coat the pre-baked crust with a layer of the sauce, some parmesan and mozzarella. Add meat/sauce to crust. Layer onions, mushrooms, and diced green pepper. Add more cheeses and sauce. Place rings of green peppers on top and sprinkle with mozarella. Drop a T. of tomato paste into each pepper ring. Bake at 275-300 degrees for about an hour until cheese is melted and tomato paste begins to darken at the edges.
Serves 6 – 8.
1 (9-oz.) package fresh linguine
1 T. butter
1 T. all-purpose flour
1 (12-oz.) can evaporated low-fat milk
3/4 C. (3 oz.) crumbled Gorgonzola cheese
3/4 tsp. salt
1/4 tsp. black pepper
1 (6-oz.) bag fresh baby spinach (about 6 C.)
Cook pasta according to package directions, omitting salt and fat. While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add the milk, stirring constantly with a whisk. Increase heat to medium-high; bring to a boil, stirring constantly. Reduce heat; simmer 3 minutes or until sauce thickens slightly, stirring frequently. Remove from heat, and stir in cheese, salt, and pepper. Combine the sauce, pasta, and spinach, tossing gently to coat.
Yield: 4 servings
Serving size: 1 1/4 C.
Calories: 379
Fat: 12.2g
Fiber: 4.6g
1 (10-oz.) can whole baby clams, undrained
2 T. light butter
1 T. olive oil
3 garlic cloves, minced
1 T. all-purpose flour
1/2 C. dry white wine
2 T. chopped fresh parsley
1 tsp. chopped fresh or 1/4 tsp. dried thyme
1/8 tsp. pepper
1 (6-1/2-oz.) can minced clams, drained
4 C. hot cooked linguine (about 8 oz. uncooked pasta)
Thyme sprigs (optional)
Drain baby clams in a sieve over a bowl, reserving juice. Heat butter and olive oil in a medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in flour. Stir in the reserved clam juice, wine, chopped parsley, chopped thyme, and pepper, and cook 2 minutes, stirring frequently. Add the baby clams and the minced clams, and cook 3 minutes or until thoroughly heated. Serve clam sauce over pasta. Garnish with thyme sprigs, if desired.
Yield: 4 servings
Serving size: 1 C. pasta and about 1/2 C. sauce
Calories: 328
Fat: 8.5g
Fiber: 2.4g
1 tsp. sugar
1 tsp. active dry yeast
1/3 cup water
1/3 cup plus 4 tsp. non-fat plain yogurt, divided use
1 tsp. salt
11/2 cups bread flour
4 tsp. sesame seeds
Combine the sugar, yeast, and water in a small bowl and set aside until foamy. Combine 1/3 cup of the yogurt, salt, and the foaming yeast mixture in an electric mixer bowl fitted with a dough hook. While the mixer is running at medium speed, add the flour and knead until smooth and elastic, about 10 minutes. If not using an electric mixer, combine the yogurt, salt, and yeast mixture in a bowl and mix well. Stir in as much flour as possible and then place on a flat surface and knead in the remaining flour. Continue to knead until smooth and elastic, about 10 minutes. Transfer the dough to another bowl, cover, and allow to rise in a warm place for 45 minutes. Preheat the oven to 500°F. Lightly spray 2 baking sheets with non-stick cooking spray. Punch the dough down and divide into 8 balls. Knead each piece of dough into a round-shaped roll and place 4 dough balls on each prepared baking sheet. Cover and allow to rise until doubled in size, about 15 minutes. Stretch each roll into a 4-inch round and allow to rise an additional 5 minutes. Spread 1/2 tsp. of the remaining non-fat yogurt and 1/2 tsp. of sesame seeds on top of each round. Bake in the preheated oven for 12 minutes, or until golden brown.
1/8th recipe = 112 calories.
1 T. kosher salt
1/2 tsp. saffron threads, crushed
2 C. thinly sliced lemon (about 3 lemons)
1/4 C. fresh lemon juice
1 T. olive oil
Combine salt and saffron. Place one lemon slice in bottom of a wide-mouth 2-C. glass container. Sprinkle with a dash of salt mixture. Repeat layers with the remaining lemon slices and salt mixture. Cover and let stand at room temperature 3 days. After 3 days, press the lemon slices down with a spoon. Pour the juice and oil over lemon slices. Place a ramekin, custard C., or clean decorative stone on top of lemon slices (to weigh them down). Cover and let stand at room temperature 5 days. Remove weight, and cover with lid of container. Note: Preserved lemons can be stored at room temperature for up to a month or refrigerated for up to 6 months.
Yield: 1 C.
Serving size: 1 T.
Calories: 11
1/2 cup fresh orange juice (about 2 oranges)
2 T. minced green onion
1 T. minced peeled fresh ginger
1 T. minced fresh cilantro
2 T. rice vinegar
2 T. low-sodium soy sauce
1 T. vegetable oil
2 tsp. grated orange rind
1 minced hot red chile (optional)
1 pound large shrimp, peeled and deveined
2 oranges, peeled, cut in half and quartered
Cooking spray
Combine first 9 ingredients in a bowl. Add shrimp; toss to coat. Cover and marinate in refrigerator 15 minutes. Remove shrimp from dish, reserving marinade. Thread shrimp and orange quarters alternately onto each of 8 (8-inch) skewers. Heat large grill pan coated with cooking spray over medium-high heat. Cook skewers 4 minutes on each side or until done, basting with reserved marinade.
Yield: 8 servings
Serving size: 1 skewer
Calories: 104
Fat: 2.8g
2 tsp. vegetable oil
1 cup chopped onion
1-1/2 tsp. minced fresh thyme
2 garlic cloves, minced
2 cups sliced shiitake mushroom caps
2 cups sliced cremini mushrooms
2 cups water
3/4 tsp. salt
1 cup cornmeal
1 cup 1% low-fat milk
2 large egg yolks, lightly beaten
4 large egg whites (at room temperature)
Cooking spray
Preheat oven to 400 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add onion, thyme, and garlic; sauté 3 minutes or until tender. Spoon onion mixture into a bowl; set aside. Add mushrooms to skillet. Cover and cook over low heat 8 minutes or until liquid nearly evaporates, stirring occasionally. Set aside. Combine water and salt in a large saucepan; bring to a boil. Gradually add cornmeal; stir constantly with a whisk. Cook 2 minutes; stir constantly. Remove from heat; stir in onion mixture, mushrooms, milk, and egg yolks. Beat egg whites at high speed of a mixer until stiff peaks form. Gently fold egg whites into cornmeal mixture. Pour into a 2-quart soufflé dish coated with cooking spray. Bake at 400 degrees for 40 minutes or until puffy and set.
1 cup calories: 171
Cooking spray
1 C. chopped green onions, divided
1/2 tsp. sugar
1/2 tsp. dried thyme
1/4 tsp. grated orange rind
1/8 tsp. ground red pepper
1/8 tsp. saffron threads
1 (14.5-ounce) can diced tomatoes, undrained
1 (8-ounce) bottle clam juice
1/2 pound red snapper or other firm white fish fillet, cut into 1-inch pieces
1/2 pound large shrimp, peeled
1 T. butter
Heat a large saucepan coated with cooking spray over medium-high heat. Add 3/4 C. onions; cook 2 minutes or until tender. Add sugar and next 6 ingredients (sugar through clam juice); bring to a boil. Cover, reduce heat, and simmer 15 minutes. Increase heat to medium; add fish and shrimp. Cook 5 minutes or until shrimp are done (do not stir). Remove from heat; stir in 1/4 C. onions and butter.
Yield: 4 servings
Serving size: 1 C.
Calories: 179
Fat: 5.4g
Fiber: 1.4g
4 large fennel bulbs, each cut into 8 wedges (about 1 1/2 lb.)
1 T. olive oil
2 tsp. sugar
1 C. fat-free, less-sodium chicken broth
1 T. grated orange rind
1/3 C. fresh orange juice (about 1 orange)
2 tsp. sherry vinegar
1/2 tsp. salt
1/8 tsp. freshly ground black pepper
2 T. chopped fennel fronds
Bring 2 quarts of water to a boil in a large saucepan. Add fennel wedges. Cook 5 minutes or until crisp-tender; drain. Heat olive oil in a large nonstick skillet over medium-high heat. Add fennel wedges and sugar, and sauté 3 minutes. Add chicken broth, orange rind, orange juice, vinegar, salt, and black pepper. Reduce heat, and simmer for 25 minutes or until liquid almost evaporates. Sprinkle with the fennel fronds. Note: Leave enough of the root end intact so the fennel wedges hold together.
Yield: 6 servings
Serving size: 1 C.
Calories: 58
Fat: 2.6g
Fiber: 5g
1/2 cup rinsed Wild Rice
2 cups warm water
2 cups cold water
1/2 tsp. rosemary
3 leeks, sliced 1/4″ rings, rinsed
2 cups mushrooms in 1/4″ pieces
4 garlic cloves, minced
3 tsp. low sodium soy sauce
3 tsp. fresh lemon juice
1/3 cup minced fresh parsley
Pepper to taste
Soak wild rice in warm water 30 minutes. Drain, put in heavy pot, and add cold water, and rosemary. Cover, bring to boil, reduce heat and simmer 45-60 minutes. In heavy skillet heat some stock, add leeks, sauté 3-5 min, add mushrooms & garlic. Stir-fry 3 minutes. Remove and set aside. Drain rice if any liquid remains; add leeks and mushrooms to rice. Stir in soy sauce, lemon juice, and parsley. Bake in dish at 325 for 10-15 minutes
1 tsp. grated orange rind
1/2 cup fresh orange juice
1 T. minced shallots
1 T. olive oil
1 T. honey
1 T. Dijon mustard
1 garlic clove, minced
1-1/2 pounds large sea scallops
1 T. sugar
2 T. coarsely chopped walnuts, toasted
1 T. minced chives
Cooking spray
Combine first 7 ingredients in a small bowl. Combine half of orange juice mixture and scallops in a large bowl, stirring to coat; set aside. Set aside remaining orange juice mixture. Place sugar in a large nonstick skillet over medium heat, and cook until sugar dissolves (do not stir). Add walnuts, stirring until coated, and remove from heat. Spread walnuts in a single layer on wax paper, and let stand at room temperature until dry. Drain scallops, and discard marinade. Press minced chives onto one side of marinated scallops. Wash skillet and dry. Place skillet coated with cooking spray over medium-high heat until hot. Place scallops, chive sides down, in skillet; cook 2 minutes on each side. Remove scallops from pan, and set aside. Add remaining orange juice mixture to pan. Bring to a boil, and cook 2 minutes. Return scallops to pan. Divide scallops and sauce evenly among 4 plates. Sprinkle each serving with walnuts.
2 tsp. olive oil
4 C. thinly sliced fennel bulb (about 4 small bulbs)
3 C. vertically sliced onion
1 C. red bell pepper strips
2/3 C. vegetable broth
1/4 tsp. salt
1/4 tsp. fennel seeds
1/8 tsp. coarsely ground black pepper
1 garlic clove, minced
2 T. thinly sliced basil
1 1/2 T. chopped fennel fronds or fresh flat-leaf parsley
Heat oil in a large nonstick skillet over medium-high heat. Add fennel, onion, and bell pepper; sauté 6 minutes. Add broth and next 4 ingredients (broth through garlic). Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Stir in basil and fennel fronds.
Yield: 4 servings
Serving size: 3/4 C.
Calories: 92
Fat: 2.8g
Fiber: 4.9g
1/2 C. Wild rice
1/2 C. Long-grain white rice
1 C. chopped onion
1/2 C. chopped peeled carrot
1/2 C. chopped peeled parsnip
1 lb. assorted mushrooms and wild mushrooms (such as crimini, portobello, stemmed shiitake), chopped
1 cup chopped peeled apple
1 cinnamon stick
1 1/2 tsp. grated orange peel
Water
Cook wild rice in medium saucepan of boiling water 25 minutes. Add white rice to saucepan; cook until rice is tender, about 15 minutes longer. Drain and set aside. Heat a little water in heavy large pot over medium heat. Add onion, carrot and parsnip; sauté until tender, about 8 minutes. Add mushrooms; sauté until brown, adding 2-3 T. water if mixture is dry, about 15 minutes. Stir in apples, cinnamon stick and orange peel; sauté 5 minutes. Mix in 2/3 cup water and cooked rice. Season to taste with Mrs. Dash and pepper. To serve later, cover and refrigerate (may be made up to 1 day ahead). Spoon into 8 x 8 x 2 inch glass baking dish sprayed with nonstick spray, cover with foil and rewarm in 350-degree oven about 25 minutes.
2 tsp. Olive Oil
2 tsp. Lemon juice
7 oz. Fish Fillet, cut in half crosswise
1/2 oz. Grated Parmesan Cheese, divided
Pre-heat boiler. In C. or small bowl combine oil and lemon juice. Arrange fillets on non-stick baking in a single layer. Brush both sides of fillets with oil and lemon mixture. Sprinkle cheese over fillets and broil until cheese is a golden brown and fish flake easily, about 3-4 minutes.
2 tsp. olive oil
12 C. coarsely chopped Savoy cabbage (about 2 lb.)
1/2 C. water
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 tsp. cumin seeds
1 T. sherry vinegar
Heat the olive oil in a Dutch oven over medium heat. Add cabbage and water; cook 6 minutes or until cabbage wilts, stirring occasionally. Stir in salt and black pepper. Place cumin seeds in a small nonstick skillet; cook over medium heat 1 minute or until seeds are toasted and fragrant, shaking pan frequently. Add the toasted cumin seeds and vinegar to cabbage; cook 6 minutes or until tender, stirring mixture occasionally.
Yield: 6 servings
Serving size: 1 C.
Calories: 58
Fat: 1.8g
Fiber: 4.8g
1 C. diced onion
2 tsp. minced jalapeños
2 large garlic cloves, minced
1/4 C. fat free chicken broth
1 C. basmati rice
1/2 tsp. ground cumin
Pepper to taste
2 C. chopped fresh spinach
1/4 C. chopped cilantro
In a medium saucepan combine onion, jalapeños, garlic and chicken broth. Bring to a simmer, covered, over moderate heat and simmer until vegetables are soft, about 5 minutes. Add rice, cumin, & pepper, and 11/2 cups water. Bring to a boil over high heat. Cover and reduce heat to lowest setting. Cook 15 minutes. Add spinach and stir in gently with a fork. Cover and cook until rice is tender and all liquid has been absorbed, about 5 more minutes. Remove from heat and stir in cilantro.
1/2 C. diced celery
2 C. sliced mushrooms
1/2 C. grated carrots
1/4 C. sliced scallions, no tops
1/4 C. chopped fresh parsley
1 can (14.5 oz.) diced stewed tomatoes
1 can (16 oz.) reduced sodium chicken broth
3/4 C. uncooked long grain rice
1 tsp. dried basil
1 tsp. coarse kosher salt
1 tsp. Mrs. Dash lemon-pepper
2 T. white wine Worcestershire sauce
1 tsp. crushed garlic
Fresh ground pepper to taste
A few drops Tabasco (optional)
3 yellow and 3 red peppers sliced in half, length-wise, washed and seeded
2 C. precooked, peeled and deveined shrimp, tails removed
3/4 C. Parmesan cheese
Olive oil cooking spray
1 1/2 C. fat free sour cream or plain yogurt
1/8 C. chopped garlic chives
1/2 tsp. Mrs. Dash original blend
Heat medium-sized pan with cooking spray. Sauté celery, carrots and onions until about half done; add mushrooms and sauté until they are slightly soft. Add more cooking spray as needed. When mushrooms are ready, add tomatoes, chicken broth, garlic, Worcestershire sauce, basil, salt, pepper and Tabasco (if desired). Add rice and bring to a boil. Gently reduce heat and cover. Cook for approximately 20 minutes, until rice is done and broth absorbed. While the rice mixture cooks, use a three-quart pan to boil water. Add peppers and cook gently for approximately seven minutes. Remove from water and drain. When broth is absorbed and rice is cooked, remove from heat and add shrimp to mixture. Place peppers in baking dish, stuff with rice mixture and sprinkle with the Parmesan cheese. Bake at 325 degrees for 20 minutes or until cheese melts. While peppers bake add garlic chives and Mrs. Dash to sour cream. This can be used as an optional garnish. Place peppers on platter and serve.
Filling:
1/4 C. chopped onion
1/2 lb. ground turkey
Cooking spray
2 C. finely shredded cabbage
1/2 tsp. freshly ground black pepper
1/4 tsp. salt
Dough:
1/4 C. sugar
1 package dry yeast (about 2 1/4 tsp.)
1/2 C. warm water (100° to 110°)
1/2 C. 1% low-fat milk
1/4 C. vegetable oil
3/4 tsp. salt
2 large eggs, lightly beaten
4 C. bread flour, divided
To prepare filling, cook the onion and turkey in a large nonstick skillet coated with cooking spray over medium-high heat until turkey is browned, stirring to crumble. Add cabbage; cook until cabbage wilts, stirring constantly. Stir in pepper and 1/4 tsp. salt. Cover and chill. To prepare dough, dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Stir in milk, oil, 3/4 tsp. salt, and eggs. Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture, and stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 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, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide dough in half. Roll each half into a 10 1/2 x 7-inch rectangle on a lightly floured surface. Cut each rectangle into 6 (3 1/2-inch) squares. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon about 1/4 C. filling into center of each portion, and bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place the bierocks, seam sides down, on a large baking sheet covered with parchment paper. Cover and let rise for 20 minutes. Preheat oven to 375°. Uncover bierocks. Bake at 375° for 15 minutes or until bierocks are browned on the bottom and sound hollow when tapped. Remove bierocks from pan, and cool on wire racks. Note: To freeze, cool completely, and wrap individually in foil. Place wrapped bierocks in a heavy-duty zip-top plastic bag; freeze for up to 3 months. To reheat, thaw in the refrigerator. Place foil-wrapped bierocks in a preheated 350° oven for 15 minutes.
Yield: 12 servings
Serving size: 1 bierock
Calories: 244
Fat: 7.4g
Fiber: 1.6g
1 cup chopped yellow onion
1 clove garlic, minced
3 cups shredded raw zucchini and yellow squash of choice
1 cup shredded raw carrots
1 cup shredded raw red potatoes, unpeeled
Pinch of crushed dried oregano
Preheat oven to 400 degrees. Sauté onion and garlic in oil until brown. Meanwhile shred squash, carrots, and potatoes into large bowl. Mix well, adding seasonings. Oil a 2-quart (deep not wide) baking dish with cover. Pack half of the shredded raw vegetables into the dish. Press down with a wooden spoon and top with half the onions. Repeat this layer. Bake covered at 400 degrees for at least 30 minutes and uncovered for an additional 10 minutes. (Add a bit of hot water if too dry.)
1 pound raw shrimp
1/2 C. dry white wine
1/2 C. water
2 bay leaves, broken in half
2 scallions, sliced
1/4 C. lemon juice
1 tsp. tarragon
1 T. Worcestershire sauce
Dash of salt
Dash of pepper
Dash of hot pepper sauce
1 T. olive oil
Peel and devein shrimp leaving tails on. In a deep non-reactive skillet or saucepan, combine wine, water, and bay leaves. Heat to boiling. Add shrimp and cook 3 to 4 minutes. Drain, reserving broth. Discard bay leaves. In a bowl, combine reserved shrimp stock with scallions, lemon juice, tarragon, Worcestershire, salt, pepper, hot sauce, and olive oil. Stir well. Add shrimp and toss to coat evenly. Cover bowl and refrigerate, tossing occasionally, for 24 hours, or up to 3 days.
Yield: 5 Servings
Calories: 104
4 quarts water
1 tsp. salt
1 lb. uncooked linguine
1 1/2 T. extravirgin olive oil
1 T. minced fresh garlic
2 (3.5-oz.) cans anchovies, drained and chopped
1/2 C. chopped walnuts, toasted
2 T. chopped fresh flat-leaf parsley
Bring the water and salt to a boil in a stockpot. Add pasta; cook 10 minutes or until al dente. Drain in a colander over a bowl, reserving 1/2 C. cooking liquid. While pasta cooks, heat oil in a large nonstick skillet over medium heat. Add garlic; cook 3 minutes or until lightly browned, stirring frequently. Add anchovies, and cook 1 minute, stirring frequently. Remove from heat. Combine anchovy mixture, pasta, and reserved liquid; toss well to coat. Stir in walnuts; sprinkle with parsley.
Yield: 6 servings
Serving size: 1 1/3 C.
Calories: 413
Fat: 12.8g
Fiber: 3.1g
5 egg whites
1 cup low-fat (2 percent) milk, at room temperature
1 cup all-purpose flour
2 T. corn oil margarine or butter, melted
Preheat the oven to 450°F. Grease a popover pan or 6 large custard cups, 31/2 inches in diameter, with corn oil margarine or butter, being careful to cover the entire inner surface. Lightly dust with all-purpose flour and place on a baking sheet. Combine all the ingredients in a blender and blend at medium speed for 15 seconds. Do not overmix. Divide the batter evenly in the prepared pan or among the custard cups and bake in the preheated oven for 20 minutes. Reduce the heat to 350°F. and bake for 25 more minutes. Pierce the side of each popover with a sharp knife and bake for 5 more minutes. Each Popover = 139 calories.
2 (1-ounce) slices white bread, torn into pieces
1/4 C. pine nuts, toasted
1 egg white
1/4 tsp. salt
1/8 tsp. pepper
4 (6-ounce) skinned red snapper or other firm white fish fillets
Cooking spray
2 tsp. reduced-calorie margarine, melted
Lime wedges
Preheat oven to 400°.Place bread in a food processor; process until crumbs are fine. Add pine nuts; pulse just until pine nuts are finely chopped. Place breadcrumb mixture in a shallow dish. Place egg white in a shallow bowl; beat with a whisk. Sprinkle salt and pepper over fish. Dip fish in egg white; dredge in breadcrumb mixture. Place fish fillets on a baking sheet coated with cooking spray, and drizzle margarine over fish. Bake fish at 400° for 15 minutes or until outside is crispy and browned and fish flakes easily when tested with a fork. Serve fish with lime wedges.
Yield: 4 servings
Calories: 283
Fat: 9g
4 C. chopped Vidalia or other sweet onion
1 C. (4 oz.) very thin slices prosciutto or ham, chopped
1/3 C. water
2 1/2 C. fat-free milk
1/4 tsp. dry mustard
1/8 tsp. black pepper
1 (8-oz.) carton egg substitute
8 C. (1/2-inch) cubed French bread (about 9 oz.)
1 C. (4 oz.) shredded Gruyère, Jarlsberg, or Swiss cheese
Heat a large nonstick skillet over medium-high heat. Add onion and prosciutto, and sauté 5 minutes or until onion begins to brown. Add water; cover, reduce heat to low, and simmer 30 minutes. Uncover and simmer 30 minutes or until liquid almost evaporates. Cool. Combine the milk, mustard, pepper, and egg substitute in a large bowl, and stir with a whisk until mixture is well-blended. Stir in the onion mixture. Add bread, tossing gently to coat. Arrange half of the bread mixture in a single layer in an 11 x 7-inch baking dish. Sprinkle with 1/2 C. cheese, and top with remaining bread mixture. Cover strata, and chill 8 hours or overnight. Preheat oven to 350°. Uncover strata. Bake at 350° for 25 minutes. Sprinkle with 1/2 C. cheese; bake an additional 20 minutes or until set.
Yield: 8 servings
Calories: 245
Fat: 7.1g
Fiber: 2.5g
Combine 1 T. each: rice vinegar and water with 1/2 tsp. lime juice, 1/2 tsp. minced garlic, a pinch of red pepper flakes, 1/8 tsp. orange zest. Refrigerate 4 hours or overnight. Toss dressing with 3/4 cup grated jicama and half an orange (sliced), and serve on 2 green leaf lettuce leaves.
3 T. maple syrup
2 T. bourbon
1 T. teriyaki sauce
2 tsp. Dijon mustard
1/2 tsp. chili powder
24 jumbo shrimp (about 1-1/2 pounds)
6 very thin slices prosciutto or ham (about 3-1/2 oz.)
Cooking spray
Preheat broiler. Combine the first 5 ingredients in a bowl, and stir with a whisk. Peel the shrimp, leaving tails intact. Add the shrimp to maple mixture, tossing to coat. Remove shrimp from bowl, and discard the marinade. Cut each prosciutto slice lengthwise into 4 strips. Wrap 1 prosciutto strip around each shrimp. Thread shrimp onto 4 (8-inch) skewers. Place skewers on a broiler pan coated with cooking spray, and broil for 3 minutes on each side or until done.
1/3 C. finely chopped fresh cilantro
1/4 C. low-fat sour cream
2 tsp. 2% low-fat milk
1/2 tsp. salt
1 1/2 lb. red bell peppers (3 large), roasted and peeled
2 tsp. olive oil
2 C. chopped onion
1/2 C. chopped carrot
1 T. tomato paste
1/2 tsp. ground cumin
1/4 tsp. chili powder
Dash of ground red pepper
2 garlic cloves, minced
3/4 C. cooked long-grain rice
1/2 C. water
2 (10 1/2-oz.) cans low-salt chicken broth
1/2 C. 2% low-fat milk
1/4 tsp. salt
1/8 tsp. black pepper
Combine first 4 ingredients in a small bowl; stir well, and set aside. Chop bell peppers; set aside. Heat oil in a Dutch oven over medium heat. Add onion and carrot; sauté 8 minutes or until vegetables are lightly browned. Stir in bell peppers, tomato paste, and next 4 ingredients (tomato paste through garlic); cook 5 minutes, stirring frequently. Stir in rice, water, and broth, scraping skillet to loosen browned bits. Bring to a boil; partially cover, reduce heat, and simmer for 15 minutes. Place broth mixture in a food processor; process until smooth. Return puree to pan, and stir in 1/2 C. milk, 1/4 tsp. salt, and black pepper. Cook over medium heat until thoroughly heated (do not boil). Ladle bisque into bowls; top with sour cream mixture.
Yield: 5 servings
Serving size: 1 C. bisque and 2 tsp. sour cream mixture
Calories: 167
Fat: 5.4g
Fiber: 4.3g
1 lb. Potatoes
3 C. Water
1/4 C. Low Fat Cottage Cheese
1 T. Minced Fresh Parsley
1/2 tsp. Rubbed Sage
1/2 tsp. Dried Rosemary
1/4 tsp. Dried Thyme
1/4 tsp. Salt
1/8 tsp. Garlic Powder
1 sm. Onion Grated
2 Egg Whites Mixed Thoroughly
1/2 C. Wheat Germ
Combine potatoes & 3 C. water in a large saucepan, bring to a boil. Cover & reduce heat & simmer 15 Min. OR until tender. Drain potatoes; allow to cool to touch. Peel potatoes; mash pulp & cottage cheese in a medium bowl. Add Parsley, Sage, Rosemary, Thyme, Salt, Garlic Powder, Onion & Egg Whites. Stir until well contained. Place wheat germ in a shallow dish. Drop a scant 1/3 cupful of potato mixture onto wheat germ. Gently coat potato mixture with wheat germ & place on a baking sheet coated with cooking spray. Pat potato mixture To 1/2 inch thickness. Repeat procedure with remaining potato mixture to make an additional 7. Bake at 350 F. For 15 Min. Turn patties over; bake an additional 15 Min. or until golden brown. Immediately.
1 1/2 C. low-sodium beef broth
1/2 C. low-sodium soy sauce
1/2 C. water
1/4 C. rice vinegar
2 T. dark brown sugar
2 T. molasses
2 tsp. five-spice powder
1 tsp. crushed red pepper
1/2 tsp. freshly ground black pepper
1 C. chopped onion
2 lb. flank steak, trimmed
1 T. hoisin sauce
1/4 C. chopped fresh cilantro
8 (2 1/2-oz.) hoagie rolls
Combine first 9 ingredients in a large Dutch oven over medium-high heat, and bring to a boil. Add onion and beef; return to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes or until beef is tender, stirring occasionally. Remove from heat; let stand 10 minutes. Transfer beef to a cutting board, reserving cooking liquid in pan. Shred beef with 2 forks. Return shredded beef to pan; stir in hoisin sauce. Bring the mixture to a boil; reduce heat, and simmer 20 minutes or until most of the liquid evaporates, stirring occasionally. Remove from heat, and let stand 5 minutes. Stir in cilantro. Serve on rolls.
Yield: 8 servings
Serving size: 3/4 C. beef and 1 roll
Calories: 429
Fat: 13.2g
Fiber: 2.6g
1 cup fresh corn, boiled and cut from the cob (about 2 ears) or whole kernel corn
1/2 cup yellow cornmeal
1 cup boiling water
2 tsp. honey
1/4 tsp. salt
2 egg whites
Nonstick cooking spray
Combine corn and next 4 ingredients in a medium bowl and stir well. Beat egg whites at high speed using an electric mixer until stiff peaks form. Fold egg whites into corn mixture. Spray a large nonstick skillet with cooking spray and heat over medium heat. Pour 1/4-cup batter onto skillet and cook 3 minutes on each side or until browned.
Makes 12 Servings Calories: 40 Total fat: 0.3 Dietary fiber: 0.6 grams
1-1/2 cups chopped seeded tomato (about 1-1/2 pounds)
3/4 cup chopped fresh parsley
1/4 cup chopped pitted niccoise olives
1 T. white wine vinegar
1/4 tsp. dried tarragon
1/4 tsp. salt
2 garlic cloves, minced
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1-1/2 tsp. dried herbes de Provence
1/4 tsp. salt
Cooking spray
Chive sprigs (optional)
Combine first 7 ingredients in a medium bowl. Cover and chill 20 minutes. Prepare grill. Sprinkle fish with herbes de Provence and 1/4 tsp. salt. Place fish on a grill rack coated with cooking spray; cook 3 minutes on each side or until fish is medium-rare or desired degree of doneness. Serve fish with tomato mixture. Garnish with chives, if desired.
Yield: 4 servings
Calories: 278
Fat: 9.7g
Fiber: 1.6g
Crust:
1 C. all-purpose flour
1/2 tsp. salt
1/4 tsp. baking powder
1/3 C. hot fat-free milk
1/4 C. vegetable shortening
Filling:
1 C. dried apples, chopped
1/2 C. dried cranberries
1/2 C. water
1/2 C. apple cider
1/4 C. packed brown sugar
Remaining ingredients:
Cooking spray
1 large egg white
1 T. water
1 1/2 tsp. turbinado sugar or granulated sugar
To prepare dough, lightly spoon the flour into a dry measuring C.; level with a knife. Combine flour, salt, and baking powder, stirring with a whisk. Combine the milk and shortening in a large bowl, stirring until shortening dissolves. Gradually add flour mixture to milk mixture, tossing with a fork just until blended. Turn dough out onto a piece of plastic wrap. Knead into a ball (dough will feel sticky). Cover and chill at least 2 hours.
To prepare filling, combine dried apples, dried cranberries, 1/2 C. water, and apple cider in a small saucepan. Bring to a boil over medium-high heat. Cover; reduce heat, and simmer 10 minutes or until fruit is tender, stirring occasionally. Stir in brown sugar, and cool to room temperature. Preheat oven to 450°. Divide dough into 8 equal portions. Working with 1 dough portion at a time (cover remaining portions to prevent drying), roll each portion into a 6-inch circle on a lightly floured surface. Spoon about 2 T. filling onto half of each circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Place pies onto a baking sheet coated with cooking spray. Combine egg white and 1 T. water, stirring with a whisk; brush over the pies. Sprinkle with turbinado sugar. Bake at 450° for 12 minutes or until golden. Place on a wire rack. Serve warm or at room temperature.
Yield: 8 servings
Serving size: 1 pie
Calories: 203
Fat: 6.2g
Fiber: 1.9
1 C. Chicken Stock
1 medium onion, finely chopped (1/2 C.)
2 cloves garlic, minced
1 tsp. dried oregano, crushed
1/2 tsp. finely shredded lemon peel or 1 T. lemon juice
1/8 tsp. pepper
1/2 C. long grain rice
1/2 of a 10-ounce package frozen chopped spinach, thawed and drained
Lemon zest
In a medium saucepan combine stock, onion, garlic, oregano, lemon peel or juice, and pepper. Bring to boiling. Stir in rice; reduce heat. Cover and simmer for 15 minutes. Stir in spinach. Cover and cook for 5 to 10 minutes more or till rice is tender and liquid is absorbed. Stir lightly with a fork before serving. Garnish with lemon peel strips, if desired.
1 green onion (ends trimmed), cut into 2-inch pieces
1 fresh jalapeo chili, stemmed, seeded, and coarsely chopped
2 T. coarsely chopped fresh cilantro
1/4 C. thawed frozen peas
3 T. coarsely chopped cooked artichoke bottom
1 soft-ripe avocado (3/4 lb.), pitted, peeled, and coarsely chopped
2 T. lime juice
Salt
8 C. (about 4 1/2 oz.) low-fat baked tortilla chips
In a food processor, whirl onion, chili, cilantro, peas, artichoke, avocado, and lime juice until a chunky paste. Scrape mixture into a bowl and add salt to taste. Serve with chips for dunking.
Yield: 6 servings
Calories: 161
Fat: 7.3g
Fiber: 2.7g
2 T. olive oil
1 red onion, peeled, halved and sliced
2 cloves garlic, minced
2 bunches spinach (about 1 pound), washed
2 15-ounce cans white beans (cannelini beans), rinsed and drained
2 T. balsamic vinegar
freshly ground black pepper
Heat the olive oil in a large skillet over medium heat. Add the red onion, season lightly with salt and pepper and cook for 2 minutes. Add the garlic and continue cooking until the onion softens, about 5 minutes. Turn up the heat and cook until the onion turns light brown on the edges. Lower the heat to medium, add the white beans and cook until the beans are thoroughly heated. Add the spinach and balsamic vinegar. Continue cooking until the spinach is just wilted. Adjust the seasonings and serve.
1 1/2 cups Calories 354 Dietary Fiber 12 g
1 oz. dried porcini mushrooms
3/4 C. hazelnuts
3 quarts 3/4-inch cubes firm white or egg bread (1 lb.)
2 lb. leeks
1 1/4 lb. cremini or common mushrooms
6 oz. fresh shiitake mushrooms
1/4 C. (1/8 lb.) butter
3/4 C. chopped shallots
1 1/3 C. chopped celery
3/4 C. chopped parsley
2 T. chopped fresh thyme leaves or 2 tsp. dried thyme
1 1/2 T. chopped fresh sage leaves or 1 1/2 tsp. dried rubbed sage
Salt and pepper
2 large eggs
1/2 to 3/4 C. fat-skimmed chicken broth
Rinse porcini mushrooms and place in a small bowl with 2 C. hot water. Soak until soft, about 20 minutes. Rub porcini to remove any grit; lift out and squeeze liquid into soaking water. Coarsely chop porcini; reserve soaking liquid. Place hazelnuts in a 9-inch pie pan and bake in a 350° regular or convection oven, shaking pan occasionally, until nuts are golden under skins, 10 to 15 minutes. Pour into a clean towel and rub to remove as much skin as possible. Lift nuts from towel, leaving skins behind; coarsely chop nuts. Place half the bread in each of two 12- by 17-inch baking pans. Bake in a 350° regular or convection oven, stirring once, until lightly browned, 12 to 15 minutes. Pour into a large bowl. Trim off and discard dark green tops and root ends from leeks. Cut white stalk in half lengthwise and rinse well, flipping layers to release grit. Coarsely chop. Rinse cremini and shiitake mushrooms; cut off and discard shiitake stems. Thinly slice both types of mushrooms. In a 5- to 6-quart pan over medium-high heat, melt butter. Add shallots, leeks, and cremini and shiitake mushrooms; stir often until mushrooms begin to brown, about 15 minutes. Mix porcini, nuts, celery, parsley, thyme, and sage into mushroom mixture. Stir into bread and add salt and pepper to taste. In a small bowl, beat together eggs, 1/2 C. of the reserved porcini mushroom–soaking liquid (pour in carefully, leaving grit behind), and 1/2 C. chicken broth. Pour over bread mixture and mix well. If you prefer a moister texture, add up to 1/2 C. more porcini mushroom–soaking liquid or broth. Pour into a shallow 3- to 3 1/2-quart baking dish. Cover with a buttered sheet of foil. Bake dressing in a 325° regular or convection oven until hot in the center, 45 minutes to 1 hour; uncover and bake until top is golden, 10 to 20 minutes longer.
Yield: 12 servings
Calories: 206
Fat: 9.3g
Fiber: 2.4g
Small Baby Red Potatoes, cut into chunks
1 C. White Wine
1-2 C. Chicken Stock
1-2 T. Garlic Powder (or to taste)
1 T. Onion Powder (or to taste)
1 T. Rosemary (or to taste)
Add all ingredients to a large pot, using just enough stock to cover potatoes. Bring to a boil, then turn down and simmer until potatoes are fully cooked, and broth has thickened somewhat.
2 Cloves Garlic, minced
1/2 T. Pepper
4 tsp. Reduced Sodium Soy Sauce
1 T. Paprika
8 Medium Potatoes
In a 9×14 baking dish mix all ingredients but potatoes. Mix and microwave 30 seconds. Cut potatoes into 6 wedges each. Stir potatoes into the oil mix and return to microwave, covered with waxed paper. Microwave until tender. For crispy potatoes, bake in oven at 375 until desired doneness.
3 C. cooked rice
1/2 C. sliced fresh mushrooms
1/2 C. shredded carrots
1/4 C. sliced green onions
1/4 tsp. ginger
1 garlic clove, minced
2 T. reduced sodium soy sauce
3 egg whites, beaten
1/8 tsp. pepper
3/4 C. Chinese peapods
While rice is cooking, heat a wok or skillet over medium-high heat until hot. Add mushrooms, carrot, onions, ginger, garlic and a splash of water; cook and stir 1 minute. Reduce heat to low. Stir in cooked rice and soy sauce. Cook 5 minutes, stirring occasionally. Push rice to side of pan, pour eggs and pepper on other side. Cook over low, stirring constantly until eggs are done. Add peas to egg mixture and stir contents of wok together and cook until thoroughly heated.