Kristen's Recipes – Page 263 – (Sometimes) Healthy Recipes

Baked Cinnamon Bananas

January 15, 2003 Kristen

4 bananas
1/2 C. apple juice
2 packets Splenda
Cinnamon
1/2 tsp. coconut flavoring

Preheat the oven to 450 degrees. Slice the bananas in halves long ways. Layer them on the bottom of a baking dish. Combine the apple juice, Splenda, and coconut flavoring. Pour this mixture evenly over all of the bananas. Sprinkle cinnamon over each banana. Place the dish uncovered in the oven and bake for 20-25 minutes. or until the sauce is bubbling and the bananas are starting to turn brown, basting at least once.

Pineapple Chicken

January 15, 2003 Kristen

6 boneless, skinless chicken breast halves
Pepper
Paprika
Soy sauce
Minced garlic
2 T. Dijon-style mustard
1 (20 oz.) can unsweetened pineapple tidbits, undrained

Arrange chicken in crockpot. Sprinkle with pepper and paprika. Mix soy sauce, pineapple and mustard together; pour over chicken. Add minced garlic. Cover and cook on LOW 7 to 9 hours or on HIGH 3 to 4 hours.

Yields 6 servings
Calories: 175
Fat: 1.5g
Fiber: .8g

Creamy Yogurt Cheese Frosting

January 15, 2003 Kristen

1/3 C. apple juice concentrate, unsweetened, frozen, thawed
1 packet unflavored gelatin
1 C. Yogurt Cheese, plain, nonfat
2 tsp. vanilla extract

Put 2 T. of the apple juice concentrate and the gelatin in a small saucepan. Let stand for 2 minutes, then bring to a boil over high heat , stirring to make sure all the gelatin has dissolved. Remove from the heat. In a large bowl, combine the yogurt cheese, vanilla, and the remaining apple juice concentrate with an electric mixer set at low speed. Beat in the gelatin mixture at medium speed. Cover and refrigerate for 30 to 45 minutes, until thick and spreadable.

Almond Cinnamon Clouds

January 14, 2003 Kristen

4 large egg whites at room temperature
1/4 tsp. cream of tartar
3/4 C. Splenda
1 T. ground cinnamon
2 tsp. vanilla extract
1 tsp. almond extract
1 C. slivered almonds

Preheat oven to 300 degrees. Line a cookie sheet with parchment or baking paper. In medium bowl, combine egg whites with cream of tartar, beat with electric mixer till soft peaks form. In separate bowl, blend sweetener and cinnamon. Fold into egg whites the sweetener mix, and add extracts. Then gently fold in nuts. Drop in large spoonfuls (soup spoon size) onto prepared pan, about an inch apart. Bake for 20 minutes or so until dry. Can turn off oven and leave cookies in oven to dry fully (or not). Store in airtight containers to retain crispness (up to a week). Makes about 33 large cookies.

Sautéed Garlic Scallops with Dried Tomatoes

January 14, 2003 Kristen

1 lb. fresh or frozen bay or sea scallops
6 dried tomatoes (not oil-packed)
1/3 C. boiling water
2 tsp. cooking oil
3 large cloves garlic
2 C. sliced fresh mushrooms
2 T. lemon juice
2 tsp. cornstarch
4 green onions, sliced (1/4 C.)
2 T. snipped parsley
1/2 tsp. finely shredded lemon peel
1 9-oz. package refrigerated spinach or plain fettuccine
Parsley sprigs (optional)

Thaw scallops, if frozen. In a small bowl combine dried tomatoes and boiling
water. Let stand 10 minutes. Drain tomatoes, reserving liquid. Cut tomatoes into julienne strips. Set aside. Pour oil into a large nonstick skillet; preheat over medium-high heat. Cook garlic in hot oil for 15 seconds. Add mushrooms. Cook and stir for 2 minutes. Add scallops and tomatoes. Cook and stir for 2 to 3 minutes or till scallops are opaque. Combine lemon juice and cornstarch. Add to skillet along with reserved tomato liquid, green onions, snipped parsley, and lemon peel. Cook and stir till slightly thickened and bubbly; cook and stir for 1 minute more. Meanwhile, cook pasta according to package directions. Drain. Serve scallop mixture over hot pasta. Garnish with parsley sprigs, if desired.

Yield: 4 servings
Calories: 215
Fat: 4g
Fiber: 2g

Fat Free Chocolate Cake

January 14, 2003 Kristen

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.

Squash ‘n’ Pintos

January 13, 2003 Kristen

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

Squash ‘n’ Pintos

January 13, 2003 Kristen

Yield: 6 servings
Calories: 232
Fat: 5g
Fiber: 6g

Lemon Cheesecake

January 13, 2003 Kristen

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

California Baked Broccoli

January 13, 2003 Kristen

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.

Garlic Twice Baked Potatoes

January 12, 2003 Kristen

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

SBD Cocoa Ricotta Dessert

January 12, 2003 Kristen

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

January 11, 2003 Kristen

Lemon Avocado Dip

1 ripe avocado, halved, seeded, and peeled

1 tablespoon lemon juice or lime juice

Â½ 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.

French Onion Chicken & Potato Bake

January 11, 2003 Kristen

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

Peanut Butter & Chocolate Chip Brownies

January 11, 2003 Kristen

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

Vegetable Phyllo Pockets

January 10, 2003 Kristen

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.

Squash, Tomato and Onion Casserole

January 10, 2003 Kristen

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

Raspberry – Cream Cheese Brownies

January 10, 2003 Kristen

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

January 9, 2003 Kristen

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.

Snackwell’s Mini Chocolate Chip Cookies

January 9, 2003 Kristen

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

Snackwell’s Mini Chocolate Chip Cookies

January 9, 2003 Kristen

Yield: 11 Servings
Serving Size 13 cookies

Calories: 105
Fat: 11g

Fresh Corn Chowder

January 9, 2003 Kristen

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

Overnight Oatmeal Muffins

January 8, 2003 Kristen

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.

Strawberry Maple Freeze

January 8, 2003 Kristen

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

Chicken Pot Pies

January 8, 2003 Kristen

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

Gisela’s Quick Meal

January 7, 2003 Kristen

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.

Yogurt Cheese Pie Crust

January 7, 2003 Kristen

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.

Vegetable Soup

January 7, 2003 Kristen

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

Quick Italy Steak

January 6, 2003 Kristen

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.

Spice It Up Soup

January 6, 2003 Kristen

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 jalapeï¿½o 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

Spring Butterflies

January 6, 2003 Kristen

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.

Tuna Stuffed Cucumbers

January 5, 2003 Kristen

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).

Zesty Mexican Cauliflower

January 5, 2003 Kristen

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

Ricotta Polenta

January 5, 2003 Kristen

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.

Vegetable Quiche

January 4, 2003 Kristen

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.

Harvest Rice

January 4, 2003 Kristen

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.

Caraway Split Pea Soup

January 3, 2003 Kristen

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.

Chicken Breasts with Madeira Sauce

January 3, 2003 Kristen

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

Mexican Couscous

January 3, 2003 Kristen

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.

Chicken & Barley Bake

January 2, 2003 Kristen

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.