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Summer Frittata

Summer Frittata

1 tsp. olive oil
1 small chopped onion
1 medium zucchini, cut in half lengthwise, then into 1/4-inch slices
1 C. diced ham (about 6 oz.)
4 eggs
4 egg whites
2 T. chopped fresh cilantro or 2 tsp. dried
1/4 tsp. each salt and pepper
1/2 C. shredded Gruyere cheese (2 oz.)

Heat broiler. Meanwhile, heat oil in a large, oven-proof nonstick skillet on medium. Cook onion and zucchini 2 minutes. Reduce heat to medium-low. Add ham; cook 2 minutes. In a medium bowl, whisk eggs, egg whites, cilantro, salt and pepper to blend well. Pour mixture over vegetables and ham in skillet. Cook, without stirring, 5 minutes or until eggs are set on bottom. Sprinkle with cheese. Broil until eggs are set and cheese is lightly browned.

Yield: 6 servings
Calories: 147
Fat: 8g
Fiber: 1g

Spaghetti Carbonara

Spaghetti Carbonara

8 oz. uncooked spaghetti
1 C. chopped cooked ham
1/3 C. (1 1/2 oz.) grated Parmigiano-Reggiano or Parmesan cheese
1/4 C. reduced-fat sour cream
1/2 tsp. salt
2 large eggs, lightly beaten
1 garlic clove, minced
1/4 tsp. coarsely ground black pepper

Cook pasta according to package directions, omitting salt and fat. Drain the pasta in a colander over a bowl, reserving 1/2 C. liquid. Heat a large nonstick skillet over medium heat. Add the ham, and cook for 2 minutes or until thoroughly heated. Add pasta, and stir well. Combine cheese and the next 4 ingredients (cheese through garlic), stirring with a whisk. Add the reserved pasta liquid to egg mixture, stirring with a whisk. Pour egg mixture over pasta mixture; stir well. Cook over low heat 5 minutes or until sauce thickens, stirring constantly (do not boil). Sprinkle with pepper.

Yield: 4 servings
Serving size: 1 C.

Calories: 352
Fat: 9.6g
Fiber: 1.4g

Ham and Spinach Focaccia Sandwiches

Ham and Spinach Focaccia Sandwiches

3 T. low-fat mayonnaise
2 T. chopped fresh basil
2 tsp. sun-dried tomato sprinkles
1/4 tsp. crushed red pepper
1 (8-inch) round focaccia bread (about 8 oz.)
8 oz. smoked deli ham, thinly sliced
1 (7-oz.) bottle roasted red bell peppers, drained and sliced
1 C. spinach leaves

Combine the first 4 ingredients in a small bowl. Cut bread in half horizontally. Spread the mayonnaise mixture over the cut sides of bread. Place ham over bottom half of bread. Top with peppers and spinach, and cover with top half of bread. Cut the sandwich crosswise into 4 wedges.

Yield: 4 servings
Serving size: 1 wedge

Calories: 275
Fat: 5.9g
Fiber: 2.3g

White Minestrone with Clams

White Minestrone with Clams

1 package (10 oz.) frozen baby lima beans
1 small onion (enough for 1 C. finely chopped)
4 garlic cloves
1 medium zucchini (enough for 1 C. small dice)
1/4 C. chopped fresh parsley (optional)
2 dozen littleneck clams (see note)
1/2 C. dry white wine
2 T. olive oil
1 tsp. dried fennel seeds
6 C. low-sodium chicken broth
1/2 C. uncooked small seashell macaroni
1/4 tsp. hot red pepper flakes
Salt and freshly ground black pepper
1/3 C. grated Parmesan cheese, for serving

Prepare the ingredients: Thaw the package of lima beans under warm running water or in the microwave; finely chop the onion to measure 1 C.; mince the 4 garlic cloves; cut the zucchini into small dice to measure 1 C.; if using, chop enough fresh parsley to measure 1/4 C.. Rinse the 2 dozen littleneck clams under cold running water; place in a 6-quart saucepan with a tight-fitting lid. Add the 1/2 C. dry white wine. Cover, bring to a boil over high heat, and cook, shaking the pan occasionally, until the clams just open, about 8 minutes. Discard any clams that do not open. Reserve. In a 6-quart heavy-duty saucepan, heat the 2 T. olive oil over medium heat until hot. Add the chopped onion, minced garlic, and 1 tsp. fennel seeds and cooking, stirring, 3 to 5 minutes, until the onion is soft. Add the 6 C. chicken broth and thawed lima beans and bring to a boil. Add the 1/2 C. macaroni and 1/4 tsp. hot red pepper flakes and cook, stirring occasionally, 5 minutes. Add the diced zucchini and cook 2 minutes, or until the pasta is cooked just until al dente. Remove the pan from the heat. Add the steamed clams in their shells, including all the liquid in the pot. Season with salt and pepper and stir in the 1/4 C. chopped parsley, if desired.

Note: You can make this soup with preshucked clams, if you prefer. Simply ask your fishmonger to shuck the 2 dozen clams in this recipe for you. (Or look for a container of preshucked clams, which are stocked in some fish markets in the fish case.) Ask the fishmonger to save all the liquor (clam juice) as well, as it will add more flavor to the soup. If you choose to use preshucked clams, add them to the soup about 2 minutes before the end of the cooking time. If you overcook clams, they get tough.

Yield: 6 servings
Calories: 290
Fat: 7.5g
Fiber: 2.6g

Tortellini with Spinach and Cherry Tomatoes

Tortellini with Spinach and Cherry Tomatoes

1 (9-ounce) package fresh three-cheese tortellini
2 tsp. olive oil
2 tsp. bottled minced garlic
1/2 to 3/4 tsp. crushed red pepper
2 cups cherry tomatoes, halved
1/4 cup fat-free, less-sodium chicken broth or vegetable broth
1 T. chopped fresh basil
1/4 tsp. salt
1 (6-ounce) package fresh baby spinach

Cook tortellini according to package directions, omitting salt and fat. While tortellini cooks, heat oil in a large nonstick skillet over medium-high heat. Add garlic and red pepper; sauté 30 seconds. Add tomatoes, broth, basil, salt, and baby spinach to pan; cook 2 minutes or until baby spinach wilts. Stir in tortellini; cook 1 minute.

Yield: 4 servings
Serving size: 1 1/2 cups

Calories: 254
Fat: 7.4g
Fiber: 2.8g

Spaghetti Squash Stuffed Peppers

Spaghetti Squash Stuffed Peppers

1/4 C. Low-salt chicken broth
1 C. Chopped zucchini, yellow crookneck, pattypan, scallopini, or sunburst summer squash
1/2 C. Shiitake mushrooms or brown mushrooms, chopped
1/4 C. Green onion, sliced
1 T. Fresh basil, chopped or 1 tsp. crushed dried basil
1 T. Fresh thyme, chopped, or 1 tsp. crushed dried thyme
1 clove Garlic, minced
1/4 tsp. Pepper
1-1/2 C. Spaghetti squash cooked, seeded, and fluffed into strands
4 Sweet bell peppers, any color
1/4 C. Shredded nonfat or low-fat swiss or cheddar cheese

In a skillet, heat chicken broth to simmering. Add squash, mushrooms, onion, herbs, garlic and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or until vegetables are tender. Remove from heat. Stir in spaghetti squash. Slice tops off of bell peppers and discard seeds. Spoon filling into peppers; sprinkle on shredded cheese. Add tops. Place in a shallow baking dish sprayed with aerosol cooking spray. Cover and bake in a 375 F oven for 30 to 35 minutes, or until heated through.

Yield: 4 servings
Calories: 73
Fat: 2g
Fiber: 4g

Chicken Cacciatore “Pronto”

Chicken Cacciatore “Pronto”

1 (1 1/2oz.) pkg. dried Porcini Mushrooms
1 C. Hot Water
2 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1 tsp. Salt
1/2 tsp. Pepper
3 cloves Garlic, minced
3 T. minced fresh Parsley, divided
3/4 C. canned crushed Tomatoes
1/2 C. Chicken Broth
1/2 C. Water

Combine mushrooms and hot water in a bowl; cover and let stand 30 minutes. Remove mushrooms with slotted spoon. Finely chop mushrooms, set aside. Strain the soaking liquid into a bowl through a sieve lined with cheesecloth or paper towels. Discard solids; reserve soaking liquid. Heat oil in a large nonstick skillet over medium high skillet. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 4 minutes on each side or unti browned. Remove chicken from pan. Reduce heat to medium. Add garlic to pan; cook 2 minutes or until golden, stirring constantly. Add 2 T. chopped parsley; cook 30 seconds, stirring constantly. Add mushrooms stir briefly. Stir in the reserved soaking liquid, tomatoes, broth and water; bring to a simmer. Return chicken to pan and reduce heat to low. Cover and cook 10 minutes or until the chicken is done. Remove chicken and keep warm. Increase heat to medium high and cook until sauce is reduced to 1 C., about 5 minutes. Spoon sauce over chicken and sprinkle with remaining parsley.

Yield: 4 servings
Serving Size: 2 chicken thighs and 1/4 C. sauce

Calories: 263
Fat: 8.5g
Fiber: 3.5g

Chicken Cacciatore

Chicken Cacciatore

1-2 lb. chicken

3 T. flour

2 T. olive oil

1 medium onion, chopped coarse

1 clove of garlic, minced

1 C. mushroom caps, quartered

2 T. tomato paste

1/2 C. white wine

1 14 fl. oz can of tomatoes, crushed

1 tsp. salt

1/4tsp. ground black pepper

3/4tsp. dried tarragon

1 T. paprika

Chicken stock as needed

 

Depending on how fancy you want to be, the chicken can be breasts cut to bite size pieces, leftover chicken, whole thighs, etc. Remove any skin if fresh chicken is used. Toss the chicken meat with the flour to coat. Shake off any excess flour and then sauté the chicken over medium heat in the olive oil until nicely browned. Remove the meat from the pan and set aside. Add the onion, garlic and mushroom caps and sauté until the onion is translucent. Add the tomato paste and continue to cook until the paste starts to get browned a little. Deglaze with the wine, stirring well to dilute the tomato paste. Add the canned tomatoes, the spices and seasonings and the cooked chicken. Cover reduce heat and simmer for 30 minutes or longer, adding chicken stock if necessary to keep from drying out.

Herbed Bruschetta

Herbed Bruschetta

4 slices crusty Italian bread, cut 1/2 inch (1.25 cm) thick
olive oil cooking spray
2 garlic cloves, peeled and cut in half
freshly ground pepper
chopped fresh basil and oregano

Toast or grill the bread slices until lightly browned on both sides. Remove from heat and lightly coat with cooking spray. Rub with the cut garlic; top with pepper and chopped herbs. Again, spray with cooking spray. Cut in half and serve warm.

Yield: 4 servings
Calories: 77
Fat: 1g
Fiber: 1g

Gnocchi Stew with Spinach

Gnocchi Stew with Spinach

16 oz. frozen potato gnocci
2 tsp. olive oil
3 garlic cloves; minced
10 oz. bagged fresh spinach, stemmed and chopped
28 oz. canned diced tomatoes
1/2 tsp. dried oregano
1/4 tsp. dried basil
1/4 C. chopped fresh flat-leaf parsley
1/2 tsp. salt; or to taste
1/4 tsp. freshly ground pepper
1 freshly grated parmesan cheese; (optional)

Bring large pot of lightly salted water to a boil. Add gnocchi, stirring to prevent sticking, and cook until tender, about 15 minutes. Meanwhile, in large saucepan, heat oil over low heat. Add garlic and cook, stirring often, until golden, 1 minute. Stir in spinach, tomatoes, oregano and basil. Increase heat to medium and bring to a simmer. Cook until heated through, stirring occasionally, about 5 minutes. Drain gnocchi well, then stir into tomato mixture along with parsley. Season with salt and pepper. Serve in shallow bowls, sprinkled with Parmesan if desired.

Yield: 4 servings
Calories: 244
Fat: 4g
Fiber: 5g

Lasagne Style Spaghetti Squash

Lasagne Style Spaghetti Squash

1 spaghetti squash, halved lengthwise and seeded
1 onion, chopped
2 T. minced garlic
2 (14 ounce) cans stewed tomatoes
1 T. dried basil
1 cube vegetable bouillon
black pepper to taste
1 (15 ounce) can black olives, chopped
1 cup shredded mozzarella cheese
1 cup shredded Parmesan cheese

Preheat oven to 325 degrees F (165 degrees C). Spray a baking sheet with a thin layer of cooking spray. Place squash halves cut side down on the baking sheet. Bake squash 35 minutes in the preheated oven, or until a knife can be easily inserted. Remove from oven, and cool. Meanwhile, spray a non-stick saucepan with cooking spray. Over medium heat, sauté the onion and garlic until golden brown. Stir in tomatoes, basil, bouillon cube, and black pepper. Cook for about 15 minutes, or until you have a medium thick sauce. Remove squash strands with a fork, reserving the shells. Layer each half with a spoonful of the sauce, a layer of spaghetti squash strands, olives, and mozzarella cheese. Repeat layers until shells are full, or until all of the ingredients are used. Top with Parmesan cheese. Bake for 20 minutes in the preheated oven, or until Parmesan cheese melts.

Makes 6 servings
Calories: 287
Total Fat: 16g
Dietary Fiber: 5.8g

Ravioli with Tomato-Cream Sauce

Ravioli with Tomato-Cream Sauce

2 oz. pancetta or 2 strips thick-sliced bacon, finely diced
1 T. minced garlic
1 can (28 oz.) Italian plum tomatoes in juice
2 T. chopped fresh basil, divided
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
Pinch sugar
Pinch saffron
2 T. heavy or whipping cream
1 lb. fresh or frozen cheese ravioli, cooked according to package directions

Heat a large nonstick skillet over medium heat 2 minutes. Add pancetta; cook 5 minutes, stirring occasionally until golden. Reduce heat to low; add garlic and cook 1 to 2 minutes or until softened. Add tomatoes and juice, 1 T. of the basil, salt, pepper, sugar and saffron, if desired, breaking up tomatoes with a spoon. Increase heat to medium; simmer 20 minutes or until thickened. Stir in cream and cook 3 minutes more. Divide hot ravioli among 6 shallow serving bowls. Spoon tomato sauce over each serving, then sprinkle with remaining 1 T. basil.

Makes 6 servings
calories: 350
total fat: 16.5g

Spaghetti Squah Stir Fry

Spaghetti Squah Stir Fry

1 med. red bell pepper, cored, seeded and cut in julienne strips
1 sm. onion, sliced thin
2 garlic cloves, finely chopped
1 T. olive oil
1 med. tomato, chopped
1 med. zucchini, cut into julienne strips
1 c. thinly sliced fresh mushrooms
1 T. tarragon vinegar
1 tsp. tarragon leaves
2 c. hot cooked spaghetti squash
1/2 c. slivered almonds
Salt and pepper to taste

In large skillet, over medium heat, sauté bell pepper, onion and garlic in olive oil about 3 minutes until vegetables are slightly softened. Add tomato, zucchini, mushrooms, vinegar and tarragon. Stir fry 3 minutes until vegetables are crisp tender; remove from heat. Add spaghetti squash to vegetables; toss well. Sprinkle with almonds and season with salt and pepper to taste. Serve immediately.

Yield: 8 servings
Calories: 90

Cheese Ravioli With Pumpkin Sauce

Cheese Ravioli With Pumpkin Sauce

Nonstick cooking spray, as needed
1/3 cup sliced green onions
1 garlic clove – (to 2), minced
1/2 tsp. fennel seeds
1 cup evaporated skim milk
1 T. all-purpose flour
1/4 tsp. salt
1/8 tsp. freshly-ground black pepper
1/2 cup. solid-pack pumpkin
2 package refrigerated low-fat cheese ravioli, (9 oz ea)
2 T. grated Parmesan cheese, (optional)

Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onions, garlic and fennel seeds; cook and stir 3 minutes or until onions are tender. Combine milk, flour, salt and pepper in small bowl until smooth; stir into saucepan. Bring to a boil over high heat; boil until thickened, stirring constantly. Stir in pumpkin; reduce heat to low. Meanwhile, cook pasta according to package directions, omitting salt. Rinse. Drain. Divide ravioli evenly among 6 plates; top each with equal amount of pumpkin sauce. Sprinkle cheese evenly over top of each serving. Serve immediately. Garnish as desired.

Yield: 6 servings
Calories: 270
Fat: 2g
Fiber: 1g

Tiramisu

Tiramisu

Cake:
10 large egg whites
1 pinch cream of tartar
2/3 C. raw cane sugar (Turbinado)
1 C. unbleached all-purpose flour, sifted

Filling:
3 C. fat-free cottage cheese, pureed in food processor until smooth
21/2 C. reduced-fat cream cheese
11/4 C. raw cane sugar (Turbinado)
1/3 C. fat-free milk
1 package (1 T.) unflavored gelatin powder
2 T. dark rum
2 T. Marsala wine
2 tsp. Kahlua coffee liqueur

Espresso Syrup:
2 T. corn syrup
1/2 C. espresso
2 T. Kahlua coffee liqueur

Topping:
2 T. unsweetened cocoa powder

Preheat the oven to 375 F. Lightly spray a 10-inch springform pan with cooking spray. Using an electric mixer, beat the egg whites with the cream of tartar until frothy. Gradually add the sugar and continue beating until stiff peaks form. Gently fold the flour into the egg white mixture. Spoon the batter into the prepared cake pan. Bake for 8-10 minutes or until a wooden pick inserted in the center comes out clean. Cool in the pan on a wire rack for 5 minutes; release the spring of the baking pan to prevent the cake from sticking to the sides and cool completely. In a large bowl, beat together the cottage cheese, cream cheese and sugar with an electric mixer. Pour the milk into a small saucepan and sprinkle the gelatin on top. Let stand for about 2 minutes. Stir over medium heat until the gelatin has dissolved completely, about 2 minutes. Quickly stir the milk mixture into the cream cheese mixture and fold in the rum, Marsala and Kahlua; set aside. Combine all the ingredients for the espresso syrup in a small bowl; set aside. Slice the cake in half horizontally. Place one layer in the bottom of the springform pan. Brush with half of the syrup. Smooth half of the filling onto the cake. Place the second cake layer on the filling. Brush with remaining syrup. Top with remaining filling. Refrigerate for at least 4 hours to allow it to set. Dust the top of cake with cocoa powder before serving.

Yield: 16 servings

Calories 220
Fat 7g
Fiber 0g

Foil-Grilled Italian Potatoes

Foil-Grilled Italian Potatoes

3 medium russet potatoes, about 1 pound total, unpeeled and scrubbed
2 tsp. Olive oil
1/4 tsp. crushed dried thyme
1/4 tsp. crushed dried oregano
1/8 tsp. crushed dried rosemary
1/8 tsp. garlic powder
1/8 tsp. paprika
2 T. freshly grated Parmesan cheese

Cut a 14-inch square sheet of heavy-duty aluminum foil. Cut potatoes lengthwise into eighths and lay in center of the foil. Drizzle potatoes with olive oil. In a small bowl, combine thyme, oregano, rosemary, garlic powder, and paprika. Sprinkle over potatoes and toss gently to coat evenly. Wrap and seal foil securely with tight double folds. Place on grill about 4 to 6 inches from source of heat over medium-hot coals. Cook 30 to 40 minutes until potatoes are tender. Open packet and stir gently. Sprinkle with cheese. Close packet and continue to grill another 3 to 5 minutes, until cheese melts. Serve hot.

Yield: 4 servings
Calories: 125
Fat: 3g
Fiber: 2g

Brussels Sprout and Bacon Frittata

Brussels Sprout and Bacon Frittata

Brussels Sprout and Bacon Frittata

 

1/2 pound bacon, diced

2 small- medium shallots, halved and thinly sliced

3/4 pound brussels sprouts, halved and sliced 1/4 -inch thick

Kosher salt

Freshly ground pepper

8 large eggs

2 T. whole milk or cream

1 C. shredded gruyère cheese

1/4 C. snipped chives, divided

 

Preheat your broiler and position a rack 6 inches from the heat. No broiler? Just crank your oven up as hot as it goes, usually 450-475°F In a 10-inch ovenproof skillet, cook the bacon over moderately high heat, stirring occasionally, until darker in color and almost fully crisp, 5 minutes. Add the shallots and cook, stirring occasionally, until softened, about 3 minutes. Add the brussels sprouts, season with salt and pepper and cook, tossing occasionally, until crisp-tender and lightly browned, about 5 minutes. Meanwhile, in a large bowl, beat the eggs with the milk, 1/2 to 1 tsp. of salt (taste a piece of bacon; if it’s really salty, you might be fine with 1/2 teaspoon) and 1/4 tsp. of pepper. Stir in the shredded cheese and half the chives. Pour the egg mixture into the skillet and cook over moderate heat, stirring gently, until the eggs start to set, about 1 minute, and then a few minutes more, until the bottom is lightly browned, about 4 more minutes.  Transfer to the broiler (or very hot oven) and cook until the top is a deep golden brown and the eggs are just set in the center, about 5 minutes, but keep an eye on it. Poke a knife in a couple places to see if any runny egg spills out; if it’s still runny, return it to the broiler for another 1 to 2 minutes. Scatter remaining chives on top and finish with a few grinds of pepper.  If you’d like, run a rubber spatula around the edge of the frittata and slide it onto a serving plate, then cut it into 6 pieces and serve. Or, you can serve it directly from the skillet, as we do

Spaghetti Squash with Vegetable Sauce

Spaghetti Squash with Vegetable Sauce

1 spaghetti squash
1/2 C. low-salt chicken broth
1 sweet red bell pepper, diced
1 C. zucchini or yellow crookneck summer squash, chopped
1 C. sliced mushrooms
1/4 C. green onion, sliced
1 T. fresh basil, chopped, or 1 tsp. dried basil, crushed
1 T. fresh thyme, chopped, or 1 tsp. dried thyme, crushed
1 clove garlic, minced
1/4 tsp. pepper
1 medium tomato, chopped
1/4 C. low fat cheddar cheese, shredded

Cut spaghetti squash in half, lengthwise, and scoop out the string seed section. Place cut side down in a glass baking dish and and 1/2 inch of water. Cover and bake at 350 degrees for 45 minutes, or until fork tender. Raise squash onto rack to allow excess water to drain. In the meantime, heat chicken broth to simmering. Add bell pepper and cook a few minutes till it just begins to soften. Add summer squash, mushrooms, onion, herbs, garlic, and pepper. Simmer, uncovered, stirring occasionally, for 4 minutes, or till vegetables are tender. Remove from heat and stir in tomato. Shred spaghetti squash and divide among 4 plates. Top with vegetable sauce and sprinkle with cheese.

Yield: 4 Servigns
Calories: 70
Fat: 1g
FIber: 1.5g

Artichoke Chicken Piccata

Artichoke Chicken Piccata

1/2 – 1 C. all-purpose flour
1/2 tsp. paprika
salt and pepper to taste
1 lb. skinless, boneless chicken breast halves, pounded thin
2 T. vegetable oil
4oz. fresh mushrooms, sliced
1/4 C. lemon juice
1/2 C. chicken stock
1/4 C. White Wine
1/2 tsp. garlic powder
1 (14oz.) can artichoke hearts, drained and quartered

In a shallow bowl, mix together flour, paprika, and salt and pepper. Dredge chicken pieces in the seasoned flour. Heat oil in a large skillet over medium heat, and sauté chicken until light golden brown (about 45 seconds each side). Remove chicken from skillet, and set aside. To skillet, add mushrooms, lemon juice, and chicken stock. Simmer until a smooth, light sauce develops. Season with garlic powder. Return chicken to the skillet, and simmer until chicken is no longer pink and juices run clear. Stir in artichoke hearts, and remove from heat.

Yield: 4 Servings
Calories: 270
Fat: 7.8g
FIber: 1.6g

Anise Lemon Biscotti

Anise Lemon Biscotti

2 C. unbleached white flour
1 tsp. baking powder
1/4 tsp. salt
1 C. sugar
2 whole eggs
1 egg white
2 T. freshly grated lemon peel
1 T. ground anise seeds

Preheat the oven to 350 degrees. Prepare a baking sheet with cooking spray or a very light coating of oil. In a large mixing bow, sift together flour, cornmeal, baking powder, and salt. Lightly beat the eggs and add them to the flour mixture. Stir in the maple syrup, vanilla, and walnuts, mixing just until the dough is smooth. Using a rubber spatula and floured hands, scoop half of the dough out of the bowl and onto one side of the baking sheet. Shape the dough into a 15″ long log. Make a second log on the other side of the baking tray with the remaining dough. Space the logs at least 6″ apart. Bake for 25-30 minutes, until the top of each biscotti log is firm. Remove them with a long spatula to a wire rack and cool for 10-15 minutes. Cut each log on a severe diagonal into about 20 1/2″ thick slices and place them, cut side down,on the baking sheet. Reduce the oven temperature to 350 degrees and bake for 15 minutes. Hot from the oven, the biscotti might be slightly soft in the center, but they will harden as they cool. Allow them to cool completely. Stored in a tin or other tightly closed container, they will keep for at least a couple of weeks.

Yield: 20 cookies
Serving Size: 1 Cookie

Calories: 51
Fat: .5g

Barley Risotto with Wild Mushrooms

Barley Risotto with Wild Mushrooms

3/4 C. barley, divided
1/4 tsp. extra virgin olive oil
1/4 C. chopped yellow onion
1/2 tsp. minced fresh garlic
1 1/2 C. (about 2 oz.) seasonal assorted mushrooms (shiitake, oyster, portabello and chanterelles, etc.)
1 bay leaf
3 to 3 1/2 C. vegetable stock, heated
1/2 tsp. chopped fresh thyme
1 tsp. chopped fresh oregano
1/8 tsp. sea salt
1/8 tsp. freshly ground black pepper
1 T. shredded Parmesan Reggiano (optional)

Place 1 C. barley in a dry medium sauté pan and toast barley over a medium heat. Shake or stir the barley while toasting it. This will take about 3-5 minutes or until the barley is golden brown and has a roasted nut smell. Remove the barley from the pan to stop the cooking process and set aside. Heat a medium saucepot over high heat and add the olive oil to just coat the bottom of the pan. Add the onions and garlic. Cook until the onions have just softened about 2 minutes. Add the mushrooms and cook for an additional minute. Stir in the toasted barley, the regular barley and the bay leaf. Stir in 1/2 C. of the hot vegetable stock and reduce the heat to a simmer. Keep the remaining vegetable stock hot while preparing the risotto. Add 1/2 a C. of vegetable stock at a time to barley mixture. Stir continuously until the barley has absorbed all the liquid. Repeat process-cooking barley slowly until tender, about 20-30 minutes. Stir in the thyme, oregano, salt, pepper and optional cheese to season. Remove bay leaf and serve.

Yield: 5 servings
Serving Size: 1/2 C.

Calories: 130
Fat: 1g
Fiber: 6g

Grilled Vegetables Antipasto

Grilled Vegetables Antipasto

2 Red Bell Peppers
2 Zucchini, cut in half lengthwise
2 Japanese Eggplant, cut in half lengthwise
1/4 C. chopped Fresh Parsley
1/4 C. Balsamic Vinegar
1 T. Olive Oil
6 cloves Garlic, peeled and crushed

Prepare grill. Place peppers on grill rack and grill 15 minutes or until charred, turning occasionally. Place pepper in a zip top baf and let stand 15 minutes. Peel peppers, discard seeds and membranes. Coarsely chop peppers and return to a large yip top bag. While peppers are waiting to be peeled, place zucchini and eggplant on the grill; grill 10 minutes, turning occasionally. Remove zucchini and eggplant from grill. let stand 10 minutes. Coarsely chop zucchini and eggplant and edd to peppers in bag. Combine parsely, oil, balsamic and garlic (and 1/2 tsp of salt, if desired), stirring with a whisk. Pour the parsley vinaegrette over the vegetables. Seal bag and toss genty to coat. Refrigerate at least 2 hours, to overnight.

Yield: 6 servings
Serving Size: 1 C.

Calories: 122
Fat: 4g
Fiber: 6.7g

Tofu Piccata

Tofu Piccata

Two 12-oz. boxes firm tofu (regular or Lite), each cut crosswise into six slices
Marinade:
1 tsp. grated lemon zest
Juice of 1 lemon
1/2 C. dry white wine
1/3 C. mellow white miso
1 small garlic clove, minced
1 T. extra virgin olive oil

1/2 C. all-purpose flour
1 T. extra virgin olive oil
1 1/2 T. capers, rinsed and drained

Preheat the oven to 375· F. Cover a large baking sheet or shallow pan with foil. Coat the foil with cooking spray. Arrange the sliced tofu in one layer on a jelly roll pan or cookie sheet. Bake until the tofu has released several T. of water, and lightly resists being pressed with your finger in the center of a slice, instead of shattering, 20-25 minutes. This step can be done ahead. The firmed tofu can be cooled, covered, and refrigerated for 24 hours. For the marinade, combine the lemon zest and juice in a small saucepan with the wine, miso, garlic, and 1 T. of the olive oil. Add 1/4 C. water. Bring the marinade to a boil over high heat. Cook it for 1 minute. Place the tofu in a shallow baking dish just large enough to hold the slices in one layer. Pour the hot marinade over the tofu. Bake the tofu until the marinade has dried to a moist paste on top, 30 minutes. Cool the tofu in the pan, with the marinade. It will become firm enough to handle gently without breaking. Using a pancake turner, transfer the tofu to paper towels and pat it dry. If there is excess coating, scrap it off and mix it back into the marinade remaining in the pan. Sprinkle the flour to cover a dinner plate. Dredge the tofu slices in the flour, turning so it is coated on all sides. Heat the oil in a nonstick skillet over medium-high heat. Sauté the tofu until it is golden brown the bottom, about 2 minutes. Turn and brown on the other side, 1-2 minutes. Pour the reserved marinade into the skillet. Add the capers When the liquid boils, place 3 slices of tofu on each of 4 dinner plates. Spoon the sauce over them, dividing it evenly among the plates. Serve immediately.

Yield: 4 servings
Calories: 220
Fat: 7g
Fiber: 1g

Ravioli with Sausage Sauce

Ravioli with Sausage Sauce

2 lg. Onions, sliced
3 cloves Garlic, sliced
1/2 pound Italian-style Turkey Sausage Links, casings removed
3/4 C. Chicken Broth
2 9oz. packages Light Cheese Ravioli
4oz. assorted sliced Mushrooms
2 medium Tomatoes, diced
1/2 tsp. Salt
1/4 tsp. Fennel Seeds, crushed
1/4 tsp. Black Pepper
2 small bunches Arugula or Spinach, chopped (about 3/4 pound total)

Coat large skillet with cooking spray. Add onions and garlic; cook over medium high heat five minutes, adding 2 T. water halfway through. Stir in sausage, breaking up clumps; cook until no longer pink, 5 minutes, adding 1/4 C. broth halfway through. Cook ravioli according to package directions, drain. While Ravioli are cooking, add mushrooms and 1/2 C. broth to the pan; simmer 3 minutes. Add tomatoes and seasonings and cook 3 minutes. Add remaining broth and Arugula; cook 2 minutes. Stir ravioli into sausage mixture.

Makes 6 servings
290 calories
7.8g fat
3g fiber

Notes: Had this tonight, and it was pretty good. However, I halved the ravioli and the meat and left the veggie amounts as listed (it’s just two of us after all) which according to my crosstrainer brought the calories down to about 200 for a hearty serving (about a third of the pan).

Malcolm would have liked to have some tomato sauce in it to make it more spaghetti-y, but I thought it was tasty as is. I served it with “caesar” salad made with fat free dressing, fat free croutons and a sprinkle of parmesan, and some warmed breadsticks. Good stuff. I’ll make it again

Greek-Style Spaghetti Squash

Greek-Style Spaghetti Squash

3 T. red wine vinegar
2 tsp. extra-virgin olive oil
1 tsp. dried oregano
1/4 tsp. black pepper
2 garlic cloves, minced
3 C. cooked spaghetti squash
2 C. chopped tomato
1 C. diced cucumber
1/2 C. (2 oz.) crumbled feta cheese
1/4 C. diced green bell pepper
1/4 C. diced red onion
2 T. chopped pitted kalamata olives
1 (15.5-oz.) can chickpeas (garbanzo beans), drained

Combine first 6 ingredients in a bowl; stir well with a whisk. Combine squash and remaining ingredients in a large bowl. Add vinegar mixture; toss well. Cover and chill.

Yield: 8 servings
Servign Size: 1 cup

Calories: 125
Fat: 4.1g
Fiber: 3.1g

Lemon Panna Cotta

Lemon Panna Cotta

2 envelopes unflavored gelatin
1/4 cup cool water
4 cups low-fat (1 percent) milk
1/4 cup sugar
1 tsp. vanilla extract
11/2 tsp. pure lemon extract (or other flavor)
2 cups diced strawberries, optional
4 sprigs fresh mint for garnish, optional

Soften the gelatin in the cool water and set aside. Combine the milk and sugar in a saucepan and cook over medium heat, stirring frequently, until it comes to a simmer. Remove from the heat, add the dissolved gelatin, and stir until it is completely dissolved. Stir in the vanilla and lemon extracts and divide evenly into 4 molds or custard cups. Refrigerate for at least 4 hours or overnight before unmolding. To serve, dip the molds into hot water and then loosen with a knife if necessary. Unmold each panna cotta on a large plate and arrange 1/2 cup of the fresh fruit in a circle around it & garnish with a mint sprig, if desired.

Yield: 4 Servings
Serving Size: 1 molded gelatin + 1/2 C. berries
Calories: 188

Black Bean Lasagna

Black Bean Lasagna

28 oz. jar spaghetti sauce
1/2 cup water
(2) 15 oz. cans black beans – rinsed, drained
1 1/2 cups low-fat ricotta cheese
1 egg
12 lasagna noodles – un-cooked
2 1/2 cups shredded low-fat mozzarella cheese

Over low heat, simmer spaghetti sauce, water, and black beans. Meanwhile, in a small bowl, combine ricotta cheese and egg; set aside. Place 1 cup of the bean mixture on the bottom of a 9″ X 13″ baking dish. Place 3 pieces of uncooked lasagna noodles on top of the sauce. Spread about 2/3 cup of the ricotta mixture over the noodles. Top with 1 cup of the bean mixture. Sprinkle about 1/2 cup of the mozzarella on top. Repeat two layers of noodles, ricotta, bean mixture, and mozzarella. Place on the remaining 3 lasagna noodles and pour the remaining bean mixture over all. Top with remaining mozzarella. Cover with aluminum foil and bake in a 375 degree oven for 30 minutes. Remove foil and continue to bake another 15 minutes.

Spinach & Wild Rice Soup with Toasted Pumpkin Pesto

Spinach & Wild Rice Soup with Toasted Pumpkin Pesto

1 C. wild rice
1 large onion, finely chopped
1 large carrot, halved lengthwise and thinly sliced crosswise
1/4 C. dried porcini mushrooms (or other “wild” mushroom), coarsely broken up and rinsed 3 cloves garlic, minced
1/4 tsp thyme
1/8 tsp grated nutmeg
2 packages (10 oz each) frozen chopped spinach
1/4 C. hulled pumpkin seeds
1/2 C. packed fresh basil leaves
2 T. fresh lemon juice

In Dutch oven or flameproof casserole, combine 6 C. water, wild rice, onion, carrot, dried porcini, garlic, thyme, and nutmeg and bring to a boil over high heat. Reduce to a simmer, cover, and cook 40 minutes. Add spinach and cook 10 minutes or until wild rice is tender and spinach is heated through. In small heavy skillet, heat pumpkin seeds until they begin to pop, about 2 minutes. Transfer to food processor or blender and add basil, lemon juice, and 1/4 C. of water. Purée until smooth. Pour pesto into small bowl and set aside. Spoon 1 C. of wild rice soup into processor (no need to clean bowl) and process until smooth. Stir puréed soup and pesto into soup remaining in Dutch oven.

Spinach and Cheese Manicotti

Spinach and Cheese Manicotti

1 (10 oz) pkg frozen chopped spinach
Olive oil flavored cooking spray
2 tsp. olive oil
2/3 C. finely chopped onion
2 cloves garlic, minced
1 (15 oz) carton light ricotta cheese (or half yogurt cheese)
1/2 C. parmesan cheese, divided
2 egg whites
1/4 tsp dried crushed red pepper
1/8 tsp. ground nutmeg (omit if desired)
8 manicotti shells*
2 C. fat free spaghetti sauce

Cook spinach according to package directions. Drain well, and press gently between paper towels to remove excess moisture. Set spinach aside. Coat a medium saucepan with cooking spray; add oil. Place over medium high heat until hot. Add onion and garlic; sauté 8 minutes. transfer onion mixture to a bowl. Add spinach, ricotta cheese, 1/4 C. parmesan cheese, egg whites, crushed red pepper, and nutmeg; stir well. Cook manicotti shells according to package directions, omitting salt and oil; drain well. Stuff spinach mixture evenly into cooked shells. Spread 1/2 C. spaghetti sauce over bottom of a 9×13 inch pan. Place filled shells over sauce. Pour remaining spaghetti sauce over shells. Cover and bake at 375 for 30 minutes or until thoroughly heated. Sprinkle with remaining 1/4 C. parmesan cheese. *Fill uncooked manicotti shells and add a little water to the sauce. They will be easier to fill, and the final texture will be al dente.

Mushroom Ravioli with Lemon-Caper Mayonnaise

Mushroom Ravioli with Lemon-Caper Mayonnaise

Mayonnaise:

3/4 cup low-fat mayonnaise
2 T. fresh lemon juice
2 tsp. capers
2 tsp. anchovy paste or
4 anchovy fillets, mashed

Ravioli:

4 cups sliced shiitake mushroom caps (about 1 pound)
4 cups sliced button mushrooms (about 1 pound)
Cooking spray
1/2 cup finely chopped shallots
1 1/2 tsp. chopped fresh thyme leaves
3 garlic cloves, minced
1/3 cup dry sherry
2 T. grated fresh Parmesan cheese
1/2 tsp. salt
1/8 tsp. black pepper
1/4 cup fat-free sour cream
Cooking spray
48 wonton wrappers

To prepare mayonnaise, combine first 4 ingredients, stirring until smooth; cover and chill. To prepare ravioli, place shiitake mushrooms in a food processor; pulse 6 times or until finely chopped. Remove from processor. Place button mushrooms in food processor; pulse 10 times or until finely chopped. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add mushrooms, shallots, thyme, and garlic; sauté 15 minutes or until tender. Add sherry; bring to a boil. Cook 8 minutes or until liquid almost evaporates. Remove from heat; stir in Parmesan, salt, and pepper. Place mushroom mixture in a bowl; let stand 10 minutes. Stir in sour cream. Preheat oven to 425 degrees. Coat 2 baking sheets with cooking spray. Working with 1 wonton wrapper at a time (cover remaining wrappers to prevent drying), spoon 2 tsp. mushroom mixture into center of wrapper. Moisten edges of wrapper with water; bring 2 opposite corners together. Press edges with a fork to seal, forming a triangle. Place ravioli in a single layer on prepared baking sheets; spray tops lightly with cooking spray. Bake at 425 degrees for 14 minutes or until golden brown, turning once. Serve with mayonnaise. Mushroom types can be varied.

Yield: 16 servings
Serving size: 3 ravioli and about 1 T. mayonnaise

Calories: 136
Fat: 4g
FIber: 1g

Lasagna Primavera

Lasagna Primavera

2 cups carrots, shredded
2 cups yellow squash, shredded
2 cups zucchini, shredded
2 cups plain yogurt cheese
1 tsp. each oregano and basil
1/2 tsp. thyme
1/2 tsp. pepper
2 eggs
2 cups mozzarella cheese shredded
12 lasagna noodles, cooked
32oz. jar Spaghetti Sauce (Or make your own)

Using a yogurt cheese maker or layered cheese cloth, strain the whey from 1 quart of yogurt overnight to make yogurt cheese. Preheat oven to 375oF. Using a large mixing bowl, fold the vegetables, 1 cup mozzarella cheese, herbs, pepper and eggs into the yogurt cheese. In a 9″x13″ pan place a couple of T. of sauce on bottom, spreading evenly. Place a layer of noodles in the pan, top with half of the vegetable filling, then half of the sauce. Repeat for the second layer. Finish with the remaining noodles and cheese. Bake covered with foil for 1 hour. Remove foil for the last 10 minutes for cheese to brown.

Easy Italian Chicken & Rice

Easy Italian Chicken & Rice

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. Italian seasoning
1 14-1/2-ounce can Chicken Broth or Vegetable Broth
1 14-1/2-ounce can pasta-ready diced tomatoes, undrained
1-1/2 cups instant white or brown rice
1 cup halved zucchini slices (approx. 1 small zucchini)

Lightly spray 10-inch nonstick skillet with no-stick cooking spray. Stir-fry chicken with Italian seasoning over medium-high heat 3 minutes or until chicken is no longer pink. Stir IN broth, tomatoes, rice and zucchini. Bring to a boil; reduce heat. Simmer 5 minutes, stirring occasionally. Remove from heat. Cover; let stand 5 minutes or until most of liquid is absorbed.

Yield: 4 Servings

Calories 280
Fat 1g
Fiber 3g

Guiltless Chicken Alfredo

Guiltless Chicken Alfredo

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. dried basil
3 cups cut-up vegetables (red and yellow bell peppers or broccoli) or 16-ounce bag frozen Italian-style vegetables
1 14-1/2-ounce can Chicken Broth
1/4 cup all-purpose flour
1/2 cup nonfat sour cream
2 T. grated Parmesan cheese
Hot cooked spinach linguine or other pasta, if desired

Lightly spray 4-quart saucepan with no-stick cooking spray. Stir-fry chicken with basil over medium-high heat 3 minutes or until chicken is no longer pink. Stir in vegetables; continue cooking 3 minutes. Combine broth and flour until smooth. Stir into chicken mixture. Bring to a boil; reduce heat. Simmer 3 minutes, stirring frequently. Remove from heat. Stir in nonfat sour cream and Parmesan cheese. Serve over pasta. If desired, garnish with a small amount of additional Parmesan cheese.

Yield: 4 servings

Calories 190
Fat 2g
Fiber 2g

Four Cheese Stuffed Shells

Four Cheese Stuffed Shells

1/2 lb. Jumbo Shell Pasta (20 Shells)
6oz. 1% Cottage Cheese
7 1/2 oz. Ricotta Cheese
1/2 C. Shredded Asiago Cheese
3/4 C. Grated Parmesan Cheese
2 T. snipped fresh Chives
2 T. chopped Parsley
Pepper
1/2 10oz. Package Frozen Spinach, thawed and drained
3 C. Smoky Marinara
1/2 C. shredded Mozzarella

Cook pasta according to package directions, omitting oil and salt. Drain and set aside. Preheat oven to 375. Coat a 13×9” baking dish with cooking spray and set aside. Place ricotta and cottage cheese in food processor and mix until smooth. Combine with Asiago and the next 6 ingredients. Spoon or pipe 1 T. mixture into each shell. Arrange shells seas sides up into prepared dish. Pour marinara over shells and sprinkle with mozzarella. Cover with foil and bake for about 30 minutes and fully heated. You can easily vary the filling by using different cheeses or herbs.

Serving = 2 stuffed shells and 1/2 C. sauce =

Calories: 470
Fatt: 16g
Fiber: 5g

Cattavelli alla Lasagna

Cattavelli alla Lasagna

2 C. Cattavelli or other chunky pasta shape
2 1/2 oz. Sweet Italian Turkey Sausage, casing removed
1 C. Marinara Sauce
1/2 C. part-skim Ricotta, room temperature
1/4 C. chopped Parsley
3 T. Parmesan Cheese
Pepper

Cook pasta, drain, and set aside; keep warm. Heat a nonstick skillet over medium-high heat. Crumble in sausage and cook until browned; drain off fat and stir in sauce. Reduce heat to low and simmer five minutes. Combine the ricotta, parsley, parmesan and pepper in a small bowl. To assemble toss the hot pasta with the sauce and sausage; top each serving with a dollop of the cheese.

1 C. 258 calories, 8g fat, 3g fiber

Classic Pesto

Classic Pesto

2 T. coarsely chopped walnuts or pine nuts
2 garlic cloves, peeled
3 T. extra-virgin olive oil
4 cups basil leaves (about 4 oz.)
1/2 cup (2 oz.) grated fresh Parmesan cheese
1/4 tsp. salt

Drop nuts and garlic through food chute with food processor on; process until minced. Add oil; pulse 3 times. Add basil, cheese, and salt; process until finely minced, scraping sides of bowl once.

Yield: 3/4 cup
Serving size: 1 T.

Calories: 58
Fat: 5.3g
Fiber: .6g

Tuna Italiano Insalata

Tuna Italiano Insalata

Dressing:

3T. Red Wine Vinegar
1 large Clove Garlic, minced
1 tsp. Dried Basil
1/2 tsp. Salt
1/4 tsp. Pepper
4 tsp. Olive Oil

Salad:

2 C. Cooked Pasta
8oz. flaked Tuna, fresh cooked or canned in water
1/2 C. Jack or Cheddar cheese, diced in 1/4” cubes
1 C. halved Cherry Tomatoes
1/4 C. Thinly Sliced Red Onion
3/4 C. Steamed Broccoli Flowerets
1/2 C. Artichoke Hearts
1/4 C. Chopped Parsley
Belgian Endive or Lettuce

Mix dressing in small container with tightly fitting lid. Shake dressing thoroughly to mix. Mix all salad ingredients except endive. Pour dressing over pasta mix and toss to mix and coat completely. Chill at least one hour. To serve, arrange in serving bowl lined with endive spears.

Yield: 6 servings
Calories: 219
Fat: 8.4g
Fiber: 2.4g

SBD Broiled Tomato with Pesto

SBD Broiled Tomato with Pesto

3 fresh Tomatoes
2 cloves Garlic
1 C. chopped Basil Leaves
2 T. EE Olive Oil
1/2 C. freshly grated Parmesan Cheese
2 T. Pine Nuts

Cut the tomatoes in half. Combine the garlic, basil, olive oil, Parmesan cheese, and pine nuts into a blender or food processor. Puree until smooth. Spoon the mixture onto the top of each tomato half. Place the tomatoes on a broilder pan and broil about 3″ from the heat until lightly browned, about 3 – 5 minutes.

Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 1g

Spaghetti Squash Preparation

Spaghetti Squash Preparation

3 lb. Spaghetti Squash

Preheat oven to 350. Cut squash in half lengthwise, discarding seeds. Place squash halves, cut sides down, in a 13 x 9-inch baking dish; add water to dish to a depth of 1/2 inch. Bake for 45 minutes or until squash is tender when pierced with a fork. Remove squash from dish, and cool. Scrape inside of squash with a fork to remove spaghetti-like strands.