4 cups baby carrots
2 tbl olive oil
2 cloves garlic, minced
2 tbl chopped fresh rosemary
1/2 tsp salt
Preheat oven to 450F.
Spray a baking dish with cooking spray. Place carrots in dish in a single layer, drizzle with olive oil, and sprinkle on garlic, rosemary, and salt. Bake for 15 min, stir, and bake another 15 min. or until tender.
4 servings
Thursday, December 25, 2008
Oriental Beef Brisket
4 lbs beef brisket
1/4 c. soy sauce
1/2 c. beef broth
1 tbl brown sugar
2 tsp minced fresh ginger
2 tsp minced fresh garlic
1/2 tsp black pepper
1 tsp sesame oil
1/4 c. chopped scallions
Spray the inside of a slow cooker with cooking spray. Place the brisket in the cooker. Combine next 7 ingredients in a small bowl and pour over the brisket. Sprinkle the scallions on top. Cover and cook on low 7-8 hrs, adding more beef broth if necessary to keep moist.
6-8 servings
1/4 c. soy sauce
1/2 c. beef broth
1 tbl brown sugar
2 tsp minced fresh ginger
2 tsp minced fresh garlic
1/2 tsp black pepper
1 tsp sesame oil
1/4 c. chopped scallions
Spray the inside of a slow cooker with cooking spray. Place the brisket in the cooker. Combine next 7 ingredients in a small bowl and pour over the brisket. Sprinkle the scallions on top. Cover and cook on low 7-8 hrs, adding more beef broth if necessary to keep moist.
6-8 servings
White Beans & Ham
2 cups dried Great Northern beans
4 cups chicken broth
4 cups water
1/3 c. Splenda brown sugar blend
3 cups diced ham
1 medium onion, chopped
1/2 tsp rubbed sage
Spray the inside of a slow cooker with cooking spray. Add all ingredients, cover and cook on low 8-10 hrs.
To speed up the cooking time, soak the beans in cold water overnight. Drain and add to cooker.
8 servings
4 cups chicken broth
4 cups water
1/3 c. Splenda brown sugar blend
3 cups diced ham
1 medium onion, chopped
1/2 tsp rubbed sage
Spray the inside of a slow cooker with cooking spray. Add all ingredients, cover and cook on low 8-10 hrs.
To speed up the cooking time, soak the beans in cold water overnight. Drain and add to cooker.
8 servings
Garlic Green Beans with Almonds
2 tbl. sliced almonds
1 tbl olive oil
1 tbl minced fresh garlic
2 c. green beans, cooked until tender-crisp
Heat a large nonstick skillet over high heat, add almonds, stir until toasted. Remove almonds, reduce heat to medium, add oil and garlic and saute 2 min. Add green beans, stir until heated through. Add almonds and serve.
4 servings
1 tbl olive oil
1 tbl minced fresh garlic
2 c. green beans, cooked until tender-crisp
Heat a large nonstick skillet over high heat, add almonds, stir until toasted. Remove almonds, reduce heat to medium, add oil and garlic and saute 2 min. Add green beans, stir until heated through. Add almonds and serve.
4 servings
Ham & Sweet Potato Cakes
1 small onion, minced
6 oz cooked ham, minced
6 oz mashed sweet (or white) potatoes
1 egg, beaten (or 1/4 c. eggbeaters)
1 tsp Dijon mustard
1/2 c. dry breadcrumbs
Spray a small nonstick skillet with cooking spray. Saute onion over medium heat until softened but not browned, about 5 min.
Place the onion in a large bowl. Add the ham, potatoes, egg and mustard. Cover bowl and refrigerate at least 1 hr.
Remove bowl from fridge. Place breadcrumbs in a shallow bowl. Form the ham mixture into cakes. Press each cake into the breadcrumbs to coat all sides.
Spray a large nonstick skillet with cooking spray. Cook cakes over medium heat 4-5 min. per side.
3-4 servings
6 oz cooked ham, minced
6 oz mashed sweet (or white) potatoes
1 egg, beaten (or 1/4 c. eggbeaters)
1 tsp Dijon mustard
1/2 c. dry breadcrumbs
Spray a small nonstick skillet with cooking spray. Saute onion over medium heat until softened but not browned, about 5 min.
Place the onion in a large bowl. Add the ham, potatoes, egg and mustard. Cover bowl and refrigerate at least 1 hr.
Remove bowl from fridge. Place breadcrumbs in a shallow bowl. Form the ham mixture into cakes. Press each cake into the breadcrumbs to coat all sides.
Spray a large nonstick skillet with cooking spray. Cook cakes over medium heat 4-5 min. per side.
3-4 servings
Maple Chicken
4 chicken thighs
3/4 c. sugar free maple syrup
2 tsp Dijon mustard
1 tsp dried tarragon
Combine syrup, mustard and tarragon. Put chicken in a zip-top plastic bag and pour in the syrup mixture. Refrigerate for 4 hours.
Preheat the oven to 350F.
Line a baking dish with aluminum foil and spray the foil with cooking spray. Put the chicken in the dish skin side down and drizzle with some of the syrup mixture. Bake 20 min. Turn the chicken over and drizzle with more of the syrup mixture. Bake 20 min. or until juices run clear when you poke a fork into the chicken.
If desired, put the remaining syrup mixture in a small, non-stick saucepan and bring to a boil. Reduce to a simmer and cook 2 minutes. Serve with the chicken.
4 servings
3/4 c. sugar free maple syrup
2 tsp Dijon mustard
1 tsp dried tarragon
Combine syrup, mustard and tarragon. Put chicken in a zip-top plastic bag and pour in the syrup mixture. Refrigerate for 4 hours.
Preheat the oven to 350F.
Line a baking dish with aluminum foil and spray the foil with cooking spray. Put the chicken in the dish skin side down and drizzle with some of the syrup mixture. Bake 20 min. Turn the chicken over and drizzle with more of the syrup mixture. Bake 20 min. or until juices run clear when you poke a fork into the chicken.
If desired, put the remaining syrup mixture in a small, non-stick saucepan and bring to a boil. Reduce to a simmer and cook 2 minutes. Serve with the chicken.
4 servings
Friday, December 19, 2008
Zucchini Lasagna (without pasta)
olive oil cooking spray
4 zucchini, trimmed and sliced lengthwise 1/2" thick
1-1/2 tsp Italian herb mixture, divided
1 15-oz container part-skim ricotta cheese
1 egg, beaten (or 1/4 c. eggbeaters)
6 tbl grated Parmesan cheese, divided
1/2 tsp garlic powder
1/2 tsp salt
8 oz shredded mozzarella cheese
1 jar 5-cheese spaghetti sauce
Preheat the oven to 400F. Spray 2 baking sheets with olive oil cooking spray. Lay the zucchini slices on the baking sheets in a single layer, spray with olive oil cooking spray, and sprinkle with 1/4 tsp Italian herb mixture. Bake 5-7 min. or until lightly browned on the bottom. Flip zucchini over, spray with olive oil cooking spray, and sprinkle with 1/4 tsp Italian herbs, and bake another 5-7 min. Remove from oven.
Reduce oven heat to 350F.
Mix the ricotta, 1 tsp Italian herbs, egg, garlic powder, salt, and 3 tbl Parmesan cheese in a medium bowl.
Spray a 9x13 baking dish with cooking spray. Pour enough spaghetti sauce in the dish to thinly cover the bottom. Put in a layer of zucchini. Spread half of the ricotta mixture over the zucchini. Sprinkle with half the mozzarella. Cover with half of the remaining spaghetti sauce. Put the rest of the zucchini, ricotta, mozzrella, and spaghetti sauce in. Sprinkle with the remaining 3 tbl Parmesan cheese.
Bake 45 min. or until bubbly.
8 servings
4 zucchini, trimmed and sliced lengthwise 1/2" thick
1-1/2 tsp Italian herb mixture, divided
1 15-oz container part-skim ricotta cheese
1 egg, beaten (or 1/4 c. eggbeaters)
6 tbl grated Parmesan cheese, divided
1/2 tsp garlic powder
1/2 tsp salt
8 oz shredded mozzarella cheese
1 jar 5-cheese spaghetti sauce
Preheat the oven to 400F. Spray 2 baking sheets with olive oil cooking spray. Lay the zucchini slices on the baking sheets in a single layer, spray with olive oil cooking spray, and sprinkle with 1/4 tsp Italian herb mixture. Bake 5-7 min. or until lightly browned on the bottom. Flip zucchini over, spray with olive oil cooking spray, and sprinkle with 1/4 tsp Italian herbs, and bake another 5-7 min. Remove from oven.
Reduce oven heat to 350F.
Mix the ricotta, 1 tsp Italian herbs, egg, garlic powder, salt, and 3 tbl Parmesan cheese in a medium bowl.
Spray a 9x13 baking dish with cooking spray. Pour enough spaghetti sauce in the dish to thinly cover the bottom. Put in a layer of zucchini. Spread half of the ricotta mixture over the zucchini. Sprinkle with half the mozzarella. Cover with half of the remaining spaghetti sauce. Put the rest of the zucchini, ricotta, mozzrella, and spaghetti sauce in. Sprinkle with the remaining 3 tbl Parmesan cheese.
Bake 45 min. or until bubbly.
8 servings
Thursday, December 18, 2008
Hot Fruit Salad
3/4 c. Splenda baking blend
2 tbl butter or margarine
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp salt
2 cans (15-1/4 oz each) sliced peaches, drained
2 cans (15-1/4 oz each) sliced pears, undrained
1 jar (23 oz) applesauce
1/2 c. dried apricots, chopped
1/4 c. dried cranberries
Spray the inside of a 3-qt slow cooker with cooking spray. Add all ingredients and stir. Cover and cook on high for 2 hrs or until heated through.
10 servings
2 tbl butter or margarine
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp salt
2 cans (15-1/4 oz each) sliced peaches, drained
2 cans (15-1/4 oz each) sliced pears, undrained
1 jar (23 oz) applesauce
1/2 c. dried apricots, chopped
1/4 c. dried cranberries
Spray the inside of a 3-qt slow cooker with cooking spray. Add all ingredients and stir. Cover and cook on high for 2 hrs or until heated through.
10 servings
Lentil Vegetable Soup
1/2 lb lentils
2 c. chopped yellow onion
2 c. chopped leeks (white part only)
1-1/2 tsp minced garlic
2 tbl olive oil
1-1/2 tsp salt
3/4 tsp black pepper
1/2 tsp dried thyme
1/2 tsp ground cumin
1-1/2 c. chopped celery
1-1/2 c. chopped carrot
6 c. chicken or vegetable broth
2 tbl tomato paste
1 tbl red wine vinegar
Put lentils in a large bowl and cover with boil water. Let sit 15 min. Drain.
Heat olive oil in a large stock pot over medium heat. Add onion, leeks, garlic, salt, pepper, thyme and cumin and saute 15-20 min. or until vegetables are tender. Add celery and carrots and cook for another 10 min. Add broth, tomato paste, and lentils. Cover and bring to a boil. Reduce heat and simmer uncovered 1 hr, until lentils are cooked through. Stir in the vinegar just before serving. Puree in a blender or food processor before serving, if desired.
Serve sprinkled with grated Parmesan cheese, if desired.
6 servings
2 c. chopped yellow onion
2 c. chopped leeks (white part only)
1-1/2 tsp minced garlic
2 tbl olive oil
1-1/2 tsp salt
3/4 tsp black pepper
1/2 tsp dried thyme
1/2 tsp ground cumin
1-1/2 c. chopped celery
1-1/2 c. chopped carrot
6 c. chicken or vegetable broth
2 tbl tomato paste
1 tbl red wine vinegar
Put lentils in a large bowl and cover with boil water. Let sit 15 min. Drain.
Heat olive oil in a large stock pot over medium heat. Add onion, leeks, garlic, salt, pepper, thyme and cumin and saute 15-20 min. or until vegetables are tender. Add celery and carrots and cook for another 10 min. Add broth, tomato paste, and lentils. Cover and bring to a boil. Reduce heat and simmer uncovered 1 hr, until lentils are cooked through. Stir in the vinegar just before serving. Puree in a blender or food processor before serving, if desired.
Serve sprinkled with grated Parmesan cheese, if desired.
6 servings
Korean Beef Ribs
4 lbs beef short ribs
1/4 c. chopped green onion
1/4 c. soy sauce
1/4 c. beef broth or water
1 tbl Splenda brown sugar blend
2 tsp minced fresh ginger (or 1 tsp ground ginger)
2 tsp minced fresh garlic
1/2 tsp black pepper
2 tsp sesame oil
Spray the inside of a 5-qt slow cooker with cooking spray. Put the ribs in the cooker. Combine the rest of the ingredients in a bowl and pour over the ribs. Cover and cook on low 7-8 hrs (or on high 3-1/2-4 hrs) until ribs are fork-tender.
6 servings
1/4 c. chopped green onion
1/4 c. soy sauce
1/4 c. beef broth or water
1 tbl Splenda brown sugar blend
2 tsp minced fresh ginger (or 1 tsp ground ginger)
2 tsp minced fresh garlic
1/2 tsp black pepper
2 tsp sesame oil
Spray the inside of a 5-qt slow cooker with cooking spray. Put the ribs in the cooker. Combine the rest of the ingredients in a bowl and pour over the ribs. Cover and cook on low 7-8 hrs (or on high 3-1/2-4 hrs) until ribs are fork-tender.
6 servings
Friday, December 12, 2008
Roasted Sweet Potato, Turnip & Celery Root
1 large sweet potato, peeled
2 turnips, peeled
1 celery root, peeled
1 tbl olive oil
1 tsp minced garlic
1 tsp rosemary or thyme
1/4 tsp salt
1/4 tsp pepper
Preheat the oven to 400F. Spray a baking sheet with olive oil cooking spray.
Cut the vegetables into "fries" and toss with the rest of the ingredients. Spread the vegetables out on the baking sheet in a single layer. Roast for 10 min, flip vegetables over, spray with olive oil cooking spray, and roast 10-15 min. or until vegetables are tender and browned.
3-4 servings
2 turnips, peeled
1 celery root, peeled
1 tbl olive oil
1 tsp minced garlic
1 tsp rosemary or thyme
1/4 tsp salt
1/4 tsp pepper
Preheat the oven to 400F. Spray a baking sheet with olive oil cooking spray.
Cut the vegetables into "fries" and toss with the rest of the ingredients. Spread the vegetables out on the baking sheet in a single layer. Roast for 10 min, flip vegetables over, spray with olive oil cooking spray, and roast 10-15 min. or until vegetables are tender and browned.
3-4 servings
Turkey A La King
2 tbl butter or margarine
1/2 c. chopped onion or leeks
2 tbl flour
1 cup skim milk
1/4 tsp salt
1/4 tsp pepper
2 cups chopped cooked turkey (or chicken)
1 cup frozen mixed vegetables, thawed & drained
Melt butter in a medium saucepan over medium-high heat. Saute onion in the pan until onion is translucent. Add the flour, cook and stir for 2 minutes until mixture is slightly browned. Slowly add milk, cook and stir until thickened. Add turkey and vegetables, reduce heat to medium, and cook another 3-4 minutes until heated through.
Serve over noodles or toast, if desired.
4 servings
1/2 c. chopped onion or leeks
2 tbl flour
1 cup skim milk
1/4 tsp salt
1/4 tsp pepper
2 cups chopped cooked turkey (or chicken)
1 cup frozen mixed vegetables, thawed & drained
Melt butter in a medium saucepan over medium-high heat. Saute onion in the pan until onion is translucent. Add the flour, cook and stir for 2 minutes until mixture is slightly browned. Slowly add milk, cook and stir until thickened. Add turkey and vegetables, reduce heat to medium, and cook another 3-4 minutes until heated through.
Serve over noodles or toast, if desired.
4 servings
Thursday, December 11, 2008
Cauliflower with Horseradish Sauce
1 head cauliflower, cut into florets
2 tbl bottled horseradish
1/4 c. water
1/4 c. chopped fresh dill (or 2 tbl dried dill)
2/3 c. light or fat-free sour cream or Greek yogurt
1/2 tsp salt
Cook cauliflower in 1" of boiling water until just tender, about 12 minutes. Drain.
Mix rest of ingredients together and pour over the cooked cauliflower.
4-6 servings
2 tbl bottled horseradish
1/4 c. water
1/4 c. chopped fresh dill (or 2 tbl dried dill)
2/3 c. light or fat-free sour cream or Greek yogurt
1/2 tsp salt
Cook cauliflower in 1" of boiling water until just tender, about 12 minutes. Drain.
Mix rest of ingredients together and pour over the cooked cauliflower.
4-6 servings
Potato & Celery Root Blue Cheese Gratin
1 lb potatoes, thinly sliced
1/2 lb celery root, peeled, halved, & thinly sliced
1 c. chicken broth
1/2 c. fat-free half & half
1/2 small onion, thinly sliced
salt & pepper to taste
3/4 c. crumbled reduced-fat blue cheese, divided
Preheat oven to 400F.
Combine first 5 ingredients in a non-stick skillet and bring to a simmer. Reduce heat to medium-low, cover and cook 10 min., turning vegetables occasionally
Spray a baking dish with cooking spray. Using a slotted spoon, transfer half the vegetables to the baking dish. Sprinkle with salt, pepper, and 1/4 c. blue cheese. Top with remaining vegetables and pour cooking liquid over them. Sprinkle with salt, pepper, and 1/4 c. blue cheese. Cover with foil and bake 45 min. Uncover, sprinkle with remaining 1/4 c. blue cheese and bake another 45 min. or until liquid is almost absorbed. Cool 20 min. before serving.
4 servings
1/2 lb celery root, peeled, halved, & thinly sliced
1 c. chicken broth
1/2 c. fat-free half & half
1/2 small onion, thinly sliced
salt & pepper to taste
3/4 c. crumbled reduced-fat blue cheese, divided
Preheat oven to 400F.
Combine first 5 ingredients in a non-stick skillet and bring to a simmer. Reduce heat to medium-low, cover and cook 10 min., turning vegetables occasionally
Spray a baking dish with cooking spray. Using a slotted spoon, transfer half the vegetables to the baking dish. Sprinkle with salt, pepper, and 1/4 c. blue cheese. Top with remaining vegetables and pour cooking liquid over them. Sprinkle with salt, pepper, and 1/4 c. blue cheese. Cover with foil and bake 45 min. Uncover, sprinkle with remaining 1/4 c. blue cheese and bake another 45 min. or until liquid is almost absorbed. Cool 20 min. before serving.
4 servings
Almond Crusted Tilapia
4 tilapia fillets
4 tbl light or fat-free mayonnaise
2 tbl honey
3 tsp Dijon or brown mustard
1/2 c. almonds, ground (whiz in the food processor to grind)
Preheat oven to 350F.
Spray a baking dish with cooking spray and place the fish in the dish.
Mix the mayonnaise, honey, & mustard and spread half of it on the fish. Sprinkle half of the almonds on top. Flip the fish over, coat with the rest of the mayonnaise mixture and almonds.
Bake 15 minutes or until fish flakes easily.
4 servings
4 tbl light or fat-free mayonnaise
2 tbl honey
3 tsp Dijon or brown mustard
1/2 c. almonds, ground (whiz in the food processor to grind)
Preheat oven to 350F.
Spray a baking dish with cooking spray and place the fish in the dish.
Mix the mayonnaise, honey, & mustard and spread half of it on the fish. Sprinkle half of the almonds on top. Flip the fish over, coat with the rest of the mayonnaise mixture and almonds.
Bake 15 minutes or until fish flakes easily.
4 servings
Ginger Soy Turnips
4 medium turnips, trimmed & peeled
1/4 tsp ground ginger
1/2 tsp garlic powder
2 tbl soy sauce
Cut turnips in quarters, then slice thinly. Spray a non-stick skillet with cooking spray and heat over medium-high heat. Add turnips to skillet, cook and stir until turnips are nearly done (they will be semi-transparent). Add ginger, garlic powder, and soy sauce. Turn heat to medium, cover and simmer until done.
4 servings
1/4 tsp ground ginger
1/2 tsp garlic powder
2 tbl soy sauce
Cut turnips in quarters, then slice thinly. Spray a non-stick skillet with cooking spray and heat over medium-high heat. Add turnips to skillet, cook and stir until turnips are nearly done (they will be semi-transparent). Add ginger, garlic powder, and soy sauce. Turn heat to medium, cover and simmer until done.
4 servings
Steak Tampequena
1 tbl canola oil
1 garlic clove, minced
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp salt
1/4 tsp pepper
2 tbl lime juice
1 onion, thinly sliced
1 lb flank steak
Mix together oil, garlic, cumin, coriander, salt, pepper, and lime juice. Put the steak and onion in a zip-top plastic bag, add marinate, seal bag, and turn bag so steak is coated with marinade. Refrigerate for 2 to 24 hours.
Preheat a grill or griddle until very hot. Cook the steak on the grill or griddle until cooked to desired degree of doneness.
3-4 servings
1 garlic clove, minced
1/4 tsp cumin
1/4 tsp coriander
1/2 tsp salt
1/4 tsp pepper
2 tbl lime juice
1 onion, thinly sliced
1 lb flank steak
Mix together oil, garlic, cumin, coriander, salt, pepper, and lime juice. Put the steak and onion in a zip-top plastic bag, add marinate, seal bag, and turn bag so steak is coated with marinade. Refrigerate for 2 to 24 hours.
Preheat a grill or griddle until very hot. Cook the steak on the grill or griddle until cooked to desired degree of doneness.
3-4 servings
Roasted Red Pepper & Cauliflower Salad
2 red bell peppers
1 head cauliflower, trimmed & cut into 2" florets
4 tbl olive oil, divided
1 tsp salt, divided
1/2 tsp pepper, divided
2 tbl lemon juice
2 tbl capers, drained & rinsed
Preheat broiler. Cover a baking dish with foil, spray the foil with cooking spray, and place the red peppers in the dish. Broil until charred black on all sides, turning frequently. Remove from oven and allow peppers to cool. Peel the charred skin off the peppers, cut them open and remove the seeds, rinse them, and pat dry on paper towels. Cut into thin strips and set aside.
Preheat oven to 400F. Spray a baking sheet with cooking spray. Toss the cauliflower with 1 tbl olive oil, 1/2 tsp salt & 1/4 tsp pepper and spread out on the baking sheet. Roast 10 minutes. Turn cauliflower over and roast another 10 minutes or until just tender and slightly browned.
While cauliflower roasts, whisk together 3 tbl olive oil, 1/4 tsp salt, & 1/4 tsp pepper, and lemon juice until well combined. Add cauliflower & capers and toss to coat with dressing. Serve at room temperature.
4 servings
1 head cauliflower, trimmed & cut into 2" florets
4 tbl olive oil, divided
1 tsp salt, divided
1/2 tsp pepper, divided
2 tbl lemon juice
2 tbl capers, drained & rinsed
Preheat broiler. Cover a baking dish with foil, spray the foil with cooking spray, and place the red peppers in the dish. Broil until charred black on all sides, turning frequently. Remove from oven and allow peppers to cool. Peel the charred skin off the peppers, cut them open and remove the seeds, rinse them, and pat dry on paper towels. Cut into thin strips and set aside.
Preheat oven to 400F. Spray a baking sheet with cooking spray. Toss the cauliflower with 1 tbl olive oil, 1/2 tsp salt & 1/4 tsp pepper and spread out on the baking sheet. Roast 10 minutes. Turn cauliflower over and roast another 10 minutes or until just tender and slightly browned.
While cauliflower roasts, whisk together 3 tbl olive oil, 1/4 tsp salt, & 1/4 tsp pepper, and lemon juice until well combined. Add cauliflower & capers and toss to coat with dressing. Serve at room temperature.
4 servings
Thursday, December 4, 2008
Sauteed Mushrooms & herbs
1 tbl olive oil
8 oz sliced fresh mushrooms (use a mixture of white, shiitake, oyster, porcini, and/or cremini)
1/2 c. chopped onion
1 tsp minced garlic
2 tbl chopped fresh herbs (parsley, thyme, and/or tarragon are good)
1/2 tsp salt
pinch of pepper
Heat olive oil in large nonstick skillet over medium-high heat. Add onion and saute 2-3 min or until slightly softened. Add mushrooms and saute, stirring frequently, 5 minutes or until mushrooms are golden, adding water or broth (1 tsp at a time) if necessary to keep the vegetables from sticking to the pan. Add garlic and cook 30 seconds. Add rest of ingredients.
3-4 servings
8 oz sliced fresh mushrooms (use a mixture of white, shiitake, oyster, porcini, and/or cremini)
1/2 c. chopped onion
1 tsp minced garlic
2 tbl chopped fresh herbs (parsley, thyme, and/or tarragon are good)
1/2 tsp salt
pinch of pepper
Heat olive oil in large nonstick skillet over medium-high heat. Add onion and saute 2-3 min or until slightly softened. Add mushrooms and saute, stirring frequently, 5 minutes or until mushrooms are golden, adding water or broth (1 tsp at a time) if necessary to keep the vegetables from sticking to the pan. Add garlic and cook 30 seconds. Add rest of ingredients.
3-4 servings
Barley, Butternut & Black Bean Salad
1 c. pearled barley, cooked according to package directions
1 c. black beans, cooked according to package directions
2 tbl olive oil
1 onion, peeled and chopped
2 cups diced, peeled butternut squash
1/4 c. water
1/2 tsp salt
2 tbl lemon juice
Heat olive oil in a large saucepan over medium-high heat. Add onion and squash, saute 8-10 min. or until slightly softened. Add water, cover, and cook 3-4 min. or until squash is tender. Add rest of ingredients.
Serve at room temperature.
4-6 servings
1 c. black beans, cooked according to package directions
2 tbl olive oil
1 onion, peeled and chopped
2 cups diced, peeled butternut squash
1/4 c. water
1/2 tsp salt
2 tbl lemon juice
Heat olive oil in a large saucepan over medium-high heat. Add onion and squash, saute 8-10 min. or until slightly softened. Add water, cover, and cook 3-4 min. or until squash is tender. Add rest of ingredients.
Serve at room temperature.
4-6 servings
Zucchini in Citrus Sauce
12 oz zucchini, trimmed and sliced
4 scallions, chopped
1 tsp grated fresh ginger
2 tbl white wine vinegar
1 tbl soy sauce
1 tsp Splenda brown sugar blend
3 tbl chicken or vegetable broth
juice and finely grated zest of 1/2 lemon and 1/2 orange
1 tsp cornstarch
Cook zucchini in boiling salted water 3 minutes or until just tender. Drain well and set aside.
Put the rest of the ingredients except the cornstarch in the saucepan and bring to a boil, stirring occasionally. Simmer 3 minutes. Blend the cornstarch with 2 tsp cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, and cook until the sauce has thickened.
Add the zucchini to the saucepan and heat 1-2 minutes, stirring gently.
4 servings
4 scallions, chopped
1 tsp grated fresh ginger
2 tbl white wine vinegar
1 tbl soy sauce
1 tsp Splenda brown sugar blend
3 tbl chicken or vegetable broth
juice and finely grated zest of 1/2 lemon and 1/2 orange
1 tsp cornstarch
Cook zucchini in boiling salted water 3 minutes or until just tender. Drain well and set aside.
Put the rest of the ingredients except the cornstarch in the saucepan and bring to a boil, stirring occasionally. Simmer 3 minutes. Blend the cornstarch with 2 tsp cold water in a small bowl, then stir into the sauce. Bring the sauce to a boil, stirring constantly, and cook until the sauce has thickened.
Add the zucchini to the saucepan and heat 1-2 minutes, stirring gently.
4 servings
Sesame Green Beans
1 lb fresh green beans, trimmed
2 tsp sesame seeds
1 tbl rice wine vinegar
1 tbl soy sauce
1 tsp Splenda
1/4+ tsp crushed red pepper, to taste
Heat 1" water to boiling in a 2-qt saucepan. Add beans, cover and simmer 5 min.
While beans are cooking, heat a 6" nonstick skillet over medium-high heat. Add sesame seeds and cook, stirring frequently, until seeds are golden brown. Stir in vinegar, soy sauce, Splenda and red pepper. Remove from heat.
Drain beans. Pour contents of skillet over beans and toss to coat evenly.
4 servings
2 tsp sesame seeds
1 tbl rice wine vinegar
1 tbl soy sauce
1 tsp Splenda
1/4+ tsp crushed red pepper, to taste
Heat 1" water to boiling in a 2-qt saucepan. Add beans, cover and simmer 5 min.
While beans are cooking, heat a 6" nonstick skillet over medium-high heat. Add sesame seeds and cook, stirring frequently, until seeds are golden brown. Stir in vinegar, soy sauce, Splenda and red pepper. Remove from heat.
Drain beans. Pour contents of skillet over beans and toss to coat evenly.
4 servings
Chili Cheese Turkey Goop
2 tbl butter or margarine
2 tbl flour
1 cup skim milk
1 cup shredded reduced fat cheddar cheese
1/4 cup salsa
1/4 tsp salt
2 cups diced, cooked turkey or chicken
Melt the butter in a medium saucepan. Add the flour to the saucepan and cook, stirring constantly, 2 minutes. Gradually add the milk to the pan and continue to cook and stir until the sauce is thickened. Add the cheese, salsa and salt and stir until the cheese melts. Add the turkey and cook another 2-3 minutes.
4 servings
2 tbl flour
1 cup skim milk
1 cup shredded reduced fat cheddar cheese
1/4 cup salsa
1/4 tsp salt
2 cups diced, cooked turkey or chicken
Melt the butter in a medium saucepan. Add the flour to the saucepan and cook, stirring constantly, 2 minutes. Gradually add the milk to the pan and continue to cook and stir until the sauce is thickened. Add the cheese, salsa and salt and stir until the cheese melts. Add the turkey and cook another 2-3 minutes.
4 servings
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