Kristen's Recipes

1 cup all-purpose flour
2 T. sugar
3 T. vegetable shortening
3-1/2 T. ice water
Cooking spray
1 pound asparagus spears, trimmed
2/3 cup evaporated skim milk
1/2 tsp. grated lemon rind
2 T. fresh lemon juice
1/2 tsp. dried tarragon
1/4 tsp. salt
1 large egg
1 large egg white
1/2 cup (2 oz.) grated fresh Parmesan cheese

Preheat oven to 450&176; Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and sugar in a food processor; pulse 3 times or until combined. Add shortening; pulse 6 times or until mixture resembles coarse meal. With processor on, add ice water through food chute, processing just until combined. Gently press mixture into a 6-inch circle on a lightly floured surface; roll dough into an 12-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray; fold edges under, and flute. Pierce bottom and sides of dough with a fork; bake at 450&176; for 10 minutes or until lightly browned. Cool on a wire rack. Reduce oven temperature to 375. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Steam asparagus, covered, 3 minutes or until crisp-tender. Rinse asparagus under cold water; drain well. Arrange asparagus spoke like in prepared crust with tips toward inside of crust. Combine milk, rind, juice, tarragon, salt, egg, and egg white; stir well with a whisk. Pour over asparagus; sprinkle with cheese. Bake at 375&176; for 30 minutes or until puffy and lightly browned. Serve warm.

1/6th recipe calories: 212

2 medium sweet red peppers, cut in half and seeded
2 medium yellow peppers, cut in half and seeded
6 medium garlic cloves, unpeeled
1/4 C. basil, fresh
1/4 C. rosemary, fresh (or use 1/2 C. total of any fresh herbs)
1 T. olive oil
1 tsp balsamic vinegar
1 T. water
1/8 tsp black pepper, or to taste

Preheat broiler. Place peppers cut side down on a nonstick baking sheet. Broil until blackened, about 10 minutes. Place peppers in a zip-close plastic bag for 15 minutes; remove and peel off skin with hands. Slice into strips. Reduce oven temperature to 400°F. Place garlic on a nonstick sheet pan and bake for 20 minutes; squeeze garlic out of peels. Place garlic, herbs, oil, vinegar, water and pepper in a blender; purée. Add garlic mixture to peppers; toss to coat. Serve immediately or cover and refrigerate for up to 24 hours. Yields about 1/3 C. per serving.

1 T. minced fresh Parsley
1/2 tsp. Garlic Powder
1/4 tsp. Pepper
3 T. Balsamic Vinegar
18 baby yellow squash
1 Red Bell Pepper, cut into 1” pieces
3 sm. Zucchini, cut lengthwise into quarters

Combine first four ingredients; stir well. Add squash, red pepper, and zucchini; toss gently. Arrange vegetables in wire grilling basket coated with cooking spray. Place over medium-hot coals and cook 10-12 minutes, or until tender, turning once.

Peel a Vidalia or Walla Walla onion. Make two cuts into the onion, in a cross shape, going down to 1/2 – 3/4 of the way through the onion. Place the onion in Aluminum Foil. To 1/4 C. Balsamic vinegar add a dash or two of oregano and garlic powder. Sprinkle this mixture over the onion and in between the sliced bits, pulling it apart a bit if necessary. Wrap the onion up and place it on the grill until tender, about an hour, depending on the size of the onion.

1lb. Broccoli
2 tomatoes, each cut into 4 wedges
2 T. water
1/2 tsp. Oregano
1 clove Garlic, minced
1oz. Feta Cheese, crumbled
2 T. sliced Black Olives

Trim broccoli, remove tough ends, wash and cut into small spears. Arrange broccoli in a veggie steamer over boiling water. Cover and steam 5 to 8 minutes or until crisp tender. Drain, place in saucepan. Add tomato wedges, water, garlic and oregano to pan, stir gently. Cook uncovered, over medium low heat 10 to 15 minutes or until thoroughly heated, stirring occasionally. Sprinkle with Feta and olives. Remove from heat, Cover and let stand 2 to 3 minutes or until cheese melts.

5 C. (about 1 lb.) quartered mushrooms
1/4 tsp. crushed red pepper
10 garlic cloves — chopped
1/2 C. no-salt-added beef broth
Dash black pepper
2 T. chopped fresh parsley

Heat some chicken stock in a large nonstick skillet over medium-high heat until hot. Add the mushrooms, crushed red pepper, and garlic to skillet, and sauté for 3 minutes. Reduce heat to medium. Add broth and black pepper, and cook 5 minutes. Remove from heat, and sprinkle with parsley.

1 C. Haricot Verts
1 small yellow summer squash
1 Red Bell Pepper, cut into strips
1 clove garlic, minced
1/8 tsp. crushed dried tarragon
Sliced cherry tomato
2 tsp. Olive Oil

Clean and trim beans. Cut 4-1/2 inch thick slices of squash and hollow out centers to 1/4 inch of rind. Thread beans and red pepper slices through squash rings as if squash was a napkin ring. Steam bundles for 4 minutes or until beans turn bright green. Sauté garlic and tarragon in oil until garlic is soft, but not brown. Pour oil mixture over bean bundles and serve immediately with cherry tomato garnishes

Peel 3 whole medium carrots and cut into lengthwise chunks. Toss with 1 tsp. of olive oil and 1 tsp. of ground cumin. Coat baking pan with vegetable oil spray. Bake in 400 degree oven for 20-25 minutes, stirring occasionally to prevent sticking.

4 slices turkey bacon (2 oz)
1 tsp. olive oil
1 large onion, thinly sliced
1 medium sized red cabbage (about 2 lbs), shredded (about 8 C.)
3/4 C. apple cider
1/4 C. cider vinegar
4 tsp. sugar
1/2 tsp. salt
1 large McIntosh apple, peeled, cored and cut into 1 inch pieces

Cook bacon in large nonstick pot over high heat until crisp, 5 minutes. Crumble into small pieces; reserve. Heat oil in same pot over medium heat. Add onion; cook, stirring frequently, until softened, about 10 minutes. Add cabbage; cook, stirring frequently, for 10 minutes. Stir in apple cider, vinegar, sugar, salt and apple. Bring to a boil over high heat. Reduce heat to low; simmer, covered, stirring occasionally, until cabbage is softened, about 1 hour. Remove from heat, stir in bacon.

Yield: 8 servings
Serving Size: 1/2 C.

Calories: 86
Fat: 2g
Fiber: 3g

7 C. cauliflower florets (about 1 3/4 lbs)
1 T. white wine or chicken/vegetable broth
2 garlic cloves, minced
1/2 C. diced green bell pepper
1/2 C. diced red bell pepper
1/2 C. diced yellow bell pepper
2 T. sliced green onions
1/4 C. chopped fresh dill weed
2 tsp. Lemon juice
Pepper
2 tsp white wine vinegar

Steam cauliflower, covered, 8 minutes or until crisp-tender; drain and set cauliflower aside. Heat wine in a medium nonstick skillet over medium-high heat. Add garlic and next 4 ingredients; sauté 2 minutes. Stir in the dill weed and next 3 ingredients; cook 1 minute. Spoon over cauliflower.

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.