I just tried these today and they're yummy!
Cranberry-Oatmeal Bars
These bar cookies strike a nice flavor balance: not too sweet and not too tart. Be sure to zest the orange before you squeeze the juice.
Crust:
4.5 ounces all-purpose flour (about 1 cup)
1 cup quick-cooking oats
1/2 cup packed brown sugar
1/4 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon ground cinnamon
6 tablespoons butter, melted
3 tablespoons orange juice
Cooking spray
Filling:
1 1/3 cups dried cranberries (about 6 ounces)
3/4 cup sour cream
1/2 cup granulated sugar
2 tablespoons all-purpose flour
1 teaspoon vanilla extract
1/2 teaspoon grated orange rind
1 large egg white, lightly beaten
1. Preheat oven to 325°.
2. To prepare crust, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through cinnamon) in a medium bowl, stirring well with a whisk. Drizzle butter and juice over flour mixture, stirring until moistened (mixture will be crumbly). Reserve 1/2 cup oat mixture. Press remaining oat mixture into the bottom of an 11 x 7–inch baking dish coated with cooking spray.
3. To prepare filling, combine cranberries, sour cream, granulated sugar, and remaining ingredients in a medium bowl, stirring well. Spread cranberry mixture over prepared crust; sprinkle reserved oat mixture evenly over filling. Bake at 325° for 40 minutes or until edges are golden. Cool completely in pan on a wire rack.
Cherry-Oatmeal Bars: Substitute dried cherries for the dried cranberries and lemon rind for the orange rind in filling.
CALORIES 135 (31% from fat); FAT 4.6g (sat 2.6g, mono 0.8g, poly 0.2g); PROTEIN 1.7g; CARB 21.5g; FIBER 1.3g; CHOL 13mg; IRON 0.7mg; SODIUM 68mg; CALC 27mg
Maple-Date-Oatmeal Bars: Substitute chopped pitted dates for the dried cranberries. Omit granulated sugar from filling, and add 2 tablespoons maple syrup and 2 tablespoons brown sugar.
CALORIES 124 (33% from fat); FAT 4.6g (sat 2.6g, mono 0.8g, poly 0.2g); PROTEIN 1.7g; CARB 19.8g; FIBER 1.1g; CHOL 13mg; IRON 0.7mg; SODIUM 68mg; CALC 26mg
Yield: 24 servings (serving size: 1 square)
CALORIES 133 (31% from fat); FAT 4.6g (sat 2.6g,mono 0.8g,poly 0.2g); IRON 0.6mg; CHOLESTEROL 13mg; CALCIUM 20mg; CARBOHYDRATE 21.9g; SODIUM 67mg; PROTEIN 1.5g; FIBER 0.9g
Cooking Light, NOVEMBER 2008
Tuesday, March 23, 2010
Tuesday, March 16, 2010
Coconut Curry Chicken Soup
Coconut milk- yum! Need I say more? I will, if you like it spicy add the full amount of curry paste. I'm a bit of a wimp, so I usually go halfsies. : )
Ingredients
1 1/2 cups water, divided
2/3 cup uncooked couscous
1 cup light coconut milk
1 tablespoon cornstarch
1 tablespoon fish sauce
2 teaspoons sugar
2 teaspoons bottled minced garlic
2 teaspoons bottled minced ginger
1 teaspoon green curry paste
2 teaspoons vegetable oil, divided
1 pound chicken breast tenders
1/2 teaspoon salt, divided
1 cup frozen green peas
1/2 cup prechopped onion
1 (8-ounce) package presliced mushrooms
1 teaspoon lime juice
Lime wedges (optional)
Preparation
Bring 1 cup of water to a boil in a medium saucepan. Stir in couscous, and cover and remove from heat. Let stand 5 minutes. Fluff with a fork.
While couscous cooks, combine 1/2 cup water, coconut milk, and next 6 ingredients (through curry paste), stirring well with a whisk.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt. Add chicken to pan; cook 6 minutes or until done, turning once. Remove from pan; keep warm.
Add remaining 1 teaspoon oil to pan. Add peas, onion, and mushrooms; cook 3 minutes or until mushrooms are tender. Add coconut milk mixture and 1/4 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 1 minute. Add chicken and lime juice to pan; cook 1 minute or until thoroughly heated. Serve over couscous; garnish with lime wedges, if desired.
Yield
4 servings (serving size: 1 1/2 cups chicken mixture and 1/2 cup couscous)
Nutritional Information
CALORIES 361(18% from fat); FAT 7.2g (sat 2.6g,mono 1.8g,poly 1.2g); PROTEIN 34.4g; CHOLESTEROL 66mg; CALCIUM 39mg; SODIUM 778mg; FIBER 4.4g; IRON 2.2mg; CARBOHYDRATE 38.1g
David Bonom , Cooking Light, SEPTEMBER 2004
Ingredients
1 1/2 cups water, divided
2/3 cup uncooked couscous
1 cup light coconut milk
1 tablespoon cornstarch
1 tablespoon fish sauce
2 teaspoons sugar
2 teaspoons bottled minced garlic
2 teaspoons bottled minced ginger
1 teaspoon green curry paste
2 teaspoons vegetable oil, divided
1 pound chicken breast tenders
1/2 teaspoon salt, divided
1 cup frozen green peas
1/2 cup prechopped onion
1 (8-ounce) package presliced mushrooms
1 teaspoon lime juice
Lime wedges (optional)
Preparation
Bring 1 cup of water to a boil in a medium saucepan. Stir in couscous, and cover and remove from heat. Let stand 5 minutes. Fluff with a fork.
While couscous cooks, combine 1/2 cup water, coconut milk, and next 6 ingredients (through curry paste), stirring well with a whisk.
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt. Add chicken to pan; cook 6 minutes or until done, turning once. Remove from pan; keep warm.
Add remaining 1 teaspoon oil to pan. Add peas, onion, and mushrooms; cook 3 minutes or until mushrooms are tender. Add coconut milk mixture and 1/4 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 1 minute. Add chicken and lime juice to pan; cook 1 minute or until thoroughly heated. Serve over couscous; garnish with lime wedges, if desired.
Yield
4 servings (serving size: 1 1/2 cups chicken mixture and 1/2 cup couscous)
Nutritional Information
CALORIES 361(18% from fat); FAT 7.2g (sat 2.6g,mono 1.8g,poly 1.2g); PROTEIN 34.4g; CHOLESTEROL 66mg; CALCIUM 39mg; SODIUM 778mg; FIBER 4.4g; IRON 2.2mg; CARBOHYDRATE 38.1g
David Bonom , Cooking Light, SEPTEMBER 2004
Chicken and Basil Stir Fry
This one comes together pretty quickly. If you've never used fish sauce before don't let the name or the smell scare you... it really adds a great flavor.
Notes: Thai basil adds an anise nuance, and cinnamon basil contributes notes of spice to this quick stir-fry; however, other basil varieties work well too. Serve with hot cooked rice. Asian fish sauce is available in most supermarkets and in Asian grocery stores.
Ingredients
1 pound boned, skinned chicken breast halves
1 tablespoon vegetable oil
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
1/4 teaspoon hot chili flakes
2/3 cup fat-skimmed chicken broth
1 tablespoon Asian fish sauce (nuoc mam or nam pla) or soy sauce
2 teaspoons cornstarch
3 cups lightly packed fresh basil leaves (see notes), rinsed
Salt
Preparation
1. Rinse chicken and pat dry. Cut crosswise into 1/8-inch-thick strips 2 to 3 inches long.
2. Place a 10- to 12-inch nonstick frying pan over high heat; when hot, add oil, garlic, ginger, chili flakes, and the chicken. Stir often until chicken is no longer pink in the center (cut to test), 3 to 4 minutes.
3. In a small bowl, mix broth, fish sauce, and cornstarch until smooth. Add to pan and stir until sauce is boiling, about 1 minute. Add basil leaves and stir just until barely wilted, about 30 seconds. Add salt to taste and pour into a serving bowl.
Yield
Makes 3 or 4 servings
Nutritional Information
CALORIES 202(25% from fat); FAT 5.7g (sat 0.9g); PROTEIN 30g; CHOLESTEROL 66mg; SODIUM 239mg; FIBER 3.2g; CARBOHYDRATE 6.5g
Sunset, MAY 2003
Notes: Thai basil adds an anise nuance, and cinnamon basil contributes notes of spice to this quick stir-fry; however, other basil varieties work well too. Serve with hot cooked rice. Asian fish sauce is available in most supermarkets and in Asian grocery stores.
Ingredients
1 pound boned, skinned chicken breast halves
1 tablespoon vegetable oil
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
1/4 teaspoon hot chili flakes
2/3 cup fat-skimmed chicken broth
1 tablespoon Asian fish sauce (nuoc mam or nam pla) or soy sauce
2 teaspoons cornstarch
3 cups lightly packed fresh basil leaves (see notes), rinsed
Salt
Preparation
1. Rinse chicken and pat dry. Cut crosswise into 1/8-inch-thick strips 2 to 3 inches long.
2. Place a 10- to 12-inch nonstick frying pan over high heat; when hot, add oil, garlic, ginger, chili flakes, and the chicken. Stir often until chicken is no longer pink in the center (cut to test), 3 to 4 minutes.
3. In a small bowl, mix broth, fish sauce, and cornstarch until smooth. Add to pan and stir until sauce is boiling, about 1 minute. Add basil leaves and stir just until barely wilted, about 30 seconds. Add salt to taste and pour into a serving bowl.
Yield
Makes 3 or 4 servings
Nutritional Information
CALORIES 202(25% from fat); FAT 5.7g (sat 0.9g); PROTEIN 30g; CHOLESTEROL 66mg; SODIUM 239mg; FIBER 3.2g; CARBOHYDRATE 6.5g
Sunset, MAY 2003
North Woods Bean Soup
This is a great recipe for a cold day. Funny story... we ate kielbasa sausage frequently in my family growing up. For some reason we pronounced it something more like kabossy sausage. Don't ask me why, I have no idea!
Ingredients
Cooking spray
1 cup baby carrots, halved
1 cup chopped onion
2 garlic cloves, minced
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 (15.8-ounce) cans Great Northern beans, drained and rinsed
1 (6-ounce) bag fresh baby spinach leaves
Preparation
Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.
Yield
5 servings (serving size: about 1 1/2 cups)
Nutritional Information
CALORIES 227(15% from fat); FAT 3.9g (sat 1.2g,mono 1.3g,poly 1.2g); PROTEIN 18.1g; CHOLESTEROL 26mg; CALCIUM 112mg; SODIUM 750mg; FIBER 6.7g; IRON 3.5mg; CARBOHYDRATE 30.8g
Cooking Light, JANUARY 2002
Ingredients
Cooking spray
1 cup baby carrots, halved
1 cup chopped onion
2 garlic cloves, minced
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 (15.8-ounce) cans Great Northern beans, drained and rinsed
1 (6-ounce) bag fresh baby spinach leaves
Preparation
Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.
Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.
Yield
5 servings (serving size: about 1 1/2 cups)
Nutritional Information
CALORIES 227(15% from fat); FAT 3.9g (sat 1.2g,mono 1.3g,poly 1.2g); PROTEIN 18.1g; CHOLESTEROL 26mg; CALCIUM 112mg; SODIUM 750mg; FIBER 6.7g; IRON 3.5mg; CARBOHYDRATE 30.8g
Cooking Light, JANUARY 2002
Wild Mushroom Soup
It's simple but yummy!
Ingredients
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom caps
1 (14-ounce) can fat-free, less-sodium chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
Preparation
Heat butter and oil in a large nonstick skillet over medium-high heat. Add celery, shallots, and carrot; sauté 3 minutes or until lightly browned. Spoon vegetable mixture into a medium bowl.
Coat pan with cooking spray. Add button mushrooms; sauté 3 minutes or until lightly browned. Add button mushrooms to vegetable mixture. Coat pan with cooking spray. Add shiitake mushrooms; sauté 3 minutes or until lightly browned. Add shiitake mushrooms to vegetable mixture.
Combine vegetable mixture and broth in a medium saucepan; bring to a boil over medium heat. Cover, reduce heat, and simmer 30 minutes. Stir in sherry and remaining ingredients. Simmer, uncovered, 5 minutes.
Yield
2 servings (serving size: about 1 1/4 cups)
Nutritional Information
CALORIES 69(35% from fat); FAT 2.7g (sat 0.7g,mono 1.3g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 3mg; CALCIUM 27mg; CARBOHYDRATE 7.1g; SODIUM 485mg; PROTEIN 5.7g; FIBER 2.4g
Billy Strynkowski , Cooking Light, JANUARY 2006
Ingredients
1/2 teaspoon butter
1/2 teaspoon olive oil
2 tablespoons finely chopped celery
2 tablespoons finely chopped shallots
2 tablespoons finely chopped carrot
Cooking spray
1 cup thinly sliced button mushrooms
2 cups thinly sliced shiitake mushroom caps
1 (14-ounce) can fat-free, less-sodium chicken broth
1 teaspoon dry sherry
1/2 teaspoon chopped fresh parsley
1/4 teaspoon chopped fresh tarragon
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
Preparation
Heat butter and oil in a large nonstick skillet over medium-high heat. Add celery, shallots, and carrot; sauté 3 minutes or until lightly browned. Spoon vegetable mixture into a medium bowl.
Coat pan with cooking spray. Add button mushrooms; sauté 3 minutes or until lightly browned. Add button mushrooms to vegetable mixture. Coat pan with cooking spray. Add shiitake mushrooms; sauté 3 minutes or until lightly browned. Add shiitake mushrooms to vegetable mixture.
Combine vegetable mixture and broth in a medium saucepan; bring to a boil over medium heat. Cover, reduce heat, and simmer 30 minutes. Stir in sherry and remaining ingredients. Simmer, uncovered, 5 minutes.
Yield
2 servings (serving size: about 1 1/4 cups)
Nutritional Information
CALORIES 69(35% from fat); FAT 2.7g (sat 0.7g,mono 1.3g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 3mg; CALCIUM 27mg; CARBOHYDRATE 7.1g; SODIUM 485mg; PROTEIN 5.7g; FIBER 2.4g
Billy Strynkowski , Cooking Light, JANUARY 2006
Potato,Chicken,and Coconut Soup
If you're looking for a different soup recipe this is a yummy Asian inspired soup.
Ingredients
5 cups water
2 cups chopped peeled baking potato
1 cup chopped onion
1 cup chopped celery
1 cup chopped carrot
2 tablespoons minced peeled fresh ginger
1/2 teaspoon salt
2 (5-inch) stalks lemongrass, cut in half lengthwise
3 garlic cloves, minced
2 cups shredded cooked chicken breast (about 2 breasts)
3 tablespoons chopped fresh cilantro
4 teaspoons fish sauce
1 tablespoon fresh lime juice
1/2 teaspoon chile paste with garlic (such as Sambal oelek)
1 (13.5-ounce) can light coconut milk
Preparation
Combine first 9 ingredients in a large saucepan; bring to a boil. Reduce heat; simmer 25 minutes or until vegetables are tender. Discard lemongrass. Cool slightly. Pour 2 cups potato mixture in a blender; process until blended. Pour into a bowl. Repeat procedure with 2 cups potato mixture. Return pureed mixture to pan. Stir in chicken and remaining ingredients; cook over medium heat 5 minutes or until thoroughly heated.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 191(23% from fat); FAT 4.9g (sat 3.3g,mono 0.6g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 40mg; CALCIUM 31mg; CARBOHYDRATE 20.5g; SODIUM 581mg; PROTEIN 17.3g; FIBER 1.9g
Chef: Isabel Cruz
Cooking Light, NOVEMBER 2005
Ingredients
5 cups water
2 cups chopped peeled baking potato
1 cup chopped onion
1 cup chopped celery
1 cup chopped carrot
2 tablespoons minced peeled fresh ginger
1/2 teaspoon salt
2 (5-inch) stalks lemongrass, cut in half lengthwise
3 garlic cloves, minced
2 cups shredded cooked chicken breast (about 2 breasts)
3 tablespoons chopped fresh cilantro
4 teaspoons fish sauce
1 tablespoon fresh lime juice
1/2 teaspoon chile paste with garlic (such as Sambal oelek)
1 (13.5-ounce) can light coconut milk
Preparation
Combine first 9 ingredients in a large saucepan; bring to a boil. Reduce heat; simmer 25 minutes or until vegetables are tender. Discard lemongrass. Cool slightly. Pour 2 cups potato mixture in a blender; process until blended. Pour into a bowl. Repeat procedure with 2 cups potato mixture. Return pureed mixture to pan. Stir in chicken and remaining ingredients; cook over medium heat 5 minutes or until thoroughly heated.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 191(23% from fat); FAT 4.9g (sat 3.3g,mono 0.6g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 40mg; CALCIUM 31mg; CARBOHYDRATE 20.5g; SODIUM 581mg; PROTEIN 17.3g; FIBER 1.9g
Chef: Isabel Cruz
Cooking Light, NOVEMBER 2005
Coconut Curry Chicken Soup
This quickly became a favorite in our household!
"The aroma, color, texture, and combination of flavors make Thai cuisine delicious. The coconut milk gives the soup a creamy, smooth texture. Cook and shred the chicken before you start the recipe. This soup also reheats well." —Tina Washburn, San Diego
4 cups water
3 cups fresh spinach leaves
1/2 pound snow peas, trimmed and cut in half crosswise
1 (5 3/4-ounce) package pad thai noodles (wide rice stick noodles)
1 tablespoon canola oil
1/4 cup thinly sliced shallots
2 teaspoons red curry paste
1 1/2 teaspoons curry powder
1/2 teaspoon ground turmeric
1/2 teaspoon ground coriander
2 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1 (13.5-ounce) can light coconut milk
2 1/2 cups shredded cooked chicken breast (about 1 pound)
1/2 cup chopped green onions
2 tablespoons sugar
2 tablespoons fish sauce
1/2 cup chopped fresh cilantro
4 small hot red chiles, seeded and chopped, or 1/4 teaspoon crushed red pepper
7 lime wedges
1. Bring 4 cups water to a boil in a large saucepan. Add spinach and peas to pan; cook for 30 seconds. Remove vegetables from pan with a slotted spoon; place in a large bowl. Add noodles to pan; cook 3 minutes. Drain; add noodles to spinach mixture in bowl.
2. Heat canola oil in pan over medium-high heat. Add shallots and the next 5 ingredients (through garlic) to pan; sauté 1 minute, stirring constantly. Add chicken broth to pan, and bring to a boil. Add coconut milk to pan; reduce heat, and simmer 5 minutes. Add chicken, onions, sugar, and fish sauce to pan; cook for 2 minutes. Pour chicken mixture over noodle mixture in bowl. Stir in cilantro and chiles. Serve with lime wedges.
Yield: 7 servings (serving size: 2 cups soup and 1 lime wedge)
CALORIES 315 (22% from fat); FAT 7.8g (sat 3.7g,mono 2.2g,poly 1.3g); IRON 3.2mg; CHOLESTEROL 62mg; CALCIUM 78mg; CARBOHYDRATE 30.9g; SODIUM 841mg; PROTEIN 29.3g; FIBER 2.4g
Cooking Light, DECEMBER 2008
"The aroma, color, texture, and combination of flavors make Thai cuisine delicious. The coconut milk gives the soup a creamy, smooth texture. Cook and shred the chicken before you start the recipe. This soup also reheats well." —Tina Washburn, San Diego
4 cups water
3 cups fresh spinach leaves
1/2 pound snow peas, trimmed and cut in half crosswise
1 (5 3/4-ounce) package pad thai noodles (wide rice stick noodles)
1 tablespoon canola oil
1/4 cup thinly sliced shallots
2 teaspoons red curry paste
1 1/2 teaspoons curry powder
1/2 teaspoon ground turmeric
1/2 teaspoon ground coriander
2 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1 (13.5-ounce) can light coconut milk
2 1/2 cups shredded cooked chicken breast (about 1 pound)
1/2 cup chopped green onions
2 tablespoons sugar
2 tablespoons fish sauce
1/2 cup chopped fresh cilantro
4 small hot red chiles, seeded and chopped, or 1/4 teaspoon crushed red pepper
7 lime wedges
1. Bring 4 cups water to a boil in a large saucepan. Add spinach and peas to pan; cook for 30 seconds. Remove vegetables from pan with a slotted spoon; place in a large bowl. Add noodles to pan; cook 3 minutes. Drain; add noodles to spinach mixture in bowl.
2. Heat canola oil in pan over medium-high heat. Add shallots and the next 5 ingredients (through garlic) to pan; sauté 1 minute, stirring constantly. Add chicken broth to pan, and bring to a boil. Add coconut milk to pan; reduce heat, and simmer 5 minutes. Add chicken, onions, sugar, and fish sauce to pan; cook for 2 minutes. Pour chicken mixture over noodle mixture in bowl. Stir in cilantro and chiles. Serve with lime wedges.
Yield: 7 servings (serving size: 2 cups soup and 1 lime wedge)
CALORIES 315 (22% from fat); FAT 7.8g (sat 3.7g,mono 2.2g,poly 1.3g); IRON 3.2mg; CHOLESTEROL 62mg; CALCIUM 78mg; CARBOHYDRATE 30.9g; SODIUM 841mg; PROTEIN 29.3g; FIBER 2.4g
Cooking Light, DECEMBER 2008
Sweet Potato Chicken Curry
We just tried this one for the first time last
night (March 15,2010). It's a "keeper"
2 teaspoons curry powder
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
1 bay leaf
1 1/2 teaspoons olive oil
1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
1 1/2 cups vertically sliced onion
1 1/2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups (1/2-inch) cubed peeled sweet potato
3/4 cup canned chickpeas, rinsed and drained
1/2 cup frozen green peas
1 tablespoon fresh lemon juice
1. Combine curry powder, coriander, turmeric, salt, black pepper, red pepper, and bay leaf in a small bowl.
2. Heat oil in a large Dutch oven over medium-high heat. Add chicken to pan; sauté 5 minutes or until browned, stirring occasionally. Remove chicken from pan. Reduce heat to medium. Add onion to pan; cook 10 minutes or until tender, stirring frequently. Increase heat to medium-high; return chicken to pan. Cook 1 minute, stirring occasionally. Stir in ginger and garlic; cook 1 minute, stirring constantly. Add curry powder mixture; cook 2 minutes, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour. Stir in potato and chickpeas. Cook, uncovered, 30 minutes. Add peas; cook 5 minutes or until thoroughly heated. Remove from heat; stir in lemon juice. Discard bay leaf.
Wine note: The dish's bold flavors can overpower the more delicate nuances of any wine, so opt for a refreshing white blend. PromisQous ($12) has a touch of sweetness to cut the heat, while its citrus and floral aromas rise above the complex flavors. --Jeffery Lindenmuth
Yield: 7 servings (serving size: about 1 cup)
CALORIES 196 ; FAT 3.9g (sat 0.9g,mono 1.6g,poly 0.8g); CHOLESTEROL 54mg; CALCIUM 46mg; CARBOHYDRATE 16.9g; SODIUM 467mg; PROTEIN 23g; FIBER 3.5g; IRON 1.9mg
Cooking Light, NOVEMBER 2009
night (March 15,2010). It's a "keeper"
2 teaspoons curry powder
1 teaspoon ground coriander
1 teaspoon ground turmeric
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
1 bay leaf
1 1/2 teaspoons olive oil
1 1/2 pounds skinless, boneless chicken breast, cut into 1-inch pieces
1 1/2 cups vertically sliced onion
1 1/2 teaspoons minced peeled fresh ginger
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups (1/2-inch) cubed peeled sweet potato
3/4 cup canned chickpeas, rinsed and drained
1/2 cup frozen green peas
1 tablespoon fresh lemon juice
1. Combine curry powder, coriander, turmeric, salt, black pepper, red pepper, and bay leaf in a small bowl.
2. Heat oil in a large Dutch oven over medium-high heat. Add chicken to pan; sauté 5 minutes or until browned, stirring occasionally. Remove chicken from pan. Reduce heat to medium. Add onion to pan; cook 10 minutes or until tender, stirring frequently. Increase heat to medium-high; return chicken to pan. Cook 1 minute, stirring occasionally. Stir in ginger and garlic; cook 1 minute, stirring constantly. Add curry powder mixture; cook 2 minutes, stirring constantly. Add broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 1 hour. Stir in potato and chickpeas. Cook, uncovered, 30 minutes. Add peas; cook 5 minutes or until thoroughly heated. Remove from heat; stir in lemon juice. Discard bay leaf.
Wine note: The dish's bold flavors can overpower the more delicate nuances of any wine, so opt for a refreshing white blend. PromisQous ($12) has a touch of sweetness to cut the heat, while its citrus and floral aromas rise above the complex flavors. --Jeffery Lindenmuth
Yield: 7 servings (serving size: about 1 cup)
CALORIES 196 ; FAT 3.9g (sat 0.9g,mono 1.6g,poly 0.8g); CHOLESTEROL 54mg; CALCIUM 46mg; CARBOHYDRATE 16.9g; SODIUM 467mg; PROTEIN 23g; FIBER 3.5g; IRON 1.9mg
Cooking Light, NOVEMBER 2009
Thursday, March 11, 2010
Penne Pasta with Arugula and Basil
Here's an adaptation of a Weight Watchers recipe that I enjoy. I like that it's so fresh and simple.
Ingredients:
Whole wheat penne pasta
Arugula, cut into smaller pieces
Fresh Basil, cut into smaller pieces
Cherry or grape tomatoes
Black Olives
Capers
Grilled chicken (optional)
Directions: Notice that there are no amounts listed with the ingredients; you can tailor it to your liking. Here’s how I generally fix it. Pre-heat the oven to 425 degrees. Cook pasta according to package. While the water is boiling, spray the tomatoes with Pam or Olive oil, salt and pepper to taste. Roast the tomatoes for 10-15 minutes, until they’re wrinkly and start to split. Drain the pasta, add the arugula and basil to pasta. (You can add them fresh to the finished product, but I like them wilted.) Add roasted tomatoes, olives, and capers to the pasta mix and enjoy!
Ingredients:
Whole wheat penne pasta
Arugula, cut into smaller pieces
Fresh Basil, cut into smaller pieces
Cherry or grape tomatoes
Black Olives
Capers
Grilled chicken (optional)
Directions: Notice that there are no amounts listed with the ingredients; you can tailor it to your liking. Here’s how I generally fix it. Pre-heat the oven to 425 degrees. Cook pasta according to package. While the water is boiling, spray the tomatoes with Pam or Olive oil, salt and pepper to taste. Roast the tomatoes for 10-15 minutes, until they’re wrinkly and start to split. Drain the pasta, add the arugula and basil to pasta. (You can add them fresh to the finished product, but I like them wilted.) Add roasted tomatoes, olives, and capers to the pasta mix and enjoy!
Farfalle with Creamy Wild Mushroom Sauce
Oh wow! This recipe tasted like it came from a restaurant. When the ingredients are on sale it's a winner!
Ingredients
1 pound uncooked farfalle (bow tie pasta)
1 tablespoon butter
12 ounces presliced exotic mushroom blend
1/2 cup chopped onion
1/3 cup finely chopped shallots
1 tablespoon minced garlic
1 1/2 teaspoons salt, divided
1/4 teaspoon freshly ground black pepper
1/4 cup dry white wine
2/3 cup whipping cream
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
2 tablespoons chopped fresh parsley
Minced fresh parsley (optional)
Preparation
Cook pasta according to package directions, omitting salt and fat; drain.
Melt the butter in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, shallots, garlic, 1 teaspoon salt, and pepper; cook 12 minutes or until liquid evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove from heat.
Add the cooked pasta, whipping cream, cheese, and 2 tablespoons parsley, tossing gently to coat. Stir in remaining 1/2 teaspoon salt. Garnish with minced fresh parsley, if desired. Serve immediately.
Yield
8 servings (serving size: 1 1/4 cups)
Nutritional Information
CALORIES 336(31% from fat); FAT 11.4g (sat 6.9g,mono 3.1g,poly 0.4g); IRON 2.3mg; CHOLESTEROL 36mg; CALCIUM 124mg; CARBOHYDRATE 47.5g; SODIUM 577mg; PROTEIN 12.1g; FIBER 2.3g
Krista Montgomery, M.S., R.D. , Cooking Light, DECEMBER 2006
Ingredients
1 pound uncooked farfalle (bow tie pasta)
1 tablespoon butter
12 ounces presliced exotic mushroom blend
1/2 cup chopped onion
1/3 cup finely chopped shallots
1 tablespoon minced garlic
1 1/2 teaspoons salt, divided
1/4 teaspoon freshly ground black pepper
1/4 cup dry white wine
2/3 cup whipping cream
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
2 tablespoons chopped fresh parsley
Minced fresh parsley (optional)
Preparation
Cook pasta according to package directions, omitting salt and fat; drain.
Melt the butter in a large nonstick skillet over medium-high heat. Add the mushrooms, onion, shallots, garlic, 1 teaspoon salt, and pepper; cook 12 minutes or until liquid evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes or until liquid evaporates, stirring occasionally. Remove from heat.
Add the cooked pasta, whipping cream, cheese, and 2 tablespoons parsley, tossing gently to coat. Stir in remaining 1/2 teaspoon salt. Garnish with minced fresh parsley, if desired. Serve immediately.
Yield
8 servings (serving size: 1 1/4 cups)
Nutritional Information
CALORIES 336(31% from fat); FAT 11.4g (sat 6.9g,mono 3.1g,poly 0.4g); IRON 2.3mg; CHOLESTEROL 36mg; CALCIUM 124mg; CARBOHYDRATE 47.5g; SODIUM 577mg; PROTEIN 12.1g; FIBER 2.3g
Krista Montgomery, M.S., R.D. , Cooking Light, DECEMBER 2006
Homemade Pancake syrup
2 cups water
1 cup brown sugar
1 cup white sugar
1 tsp maple flavoring
1 tsp vanilla flavoring
Boil water in a saucepan. Add sugars and stir until dissolved. Remove from heat and stir in flavorings. Serve. Store in the refrigerator. This will store for a long time in your fridge because it's just sugar and water.
1 cup brown sugar
1 cup white sugar
1 tsp maple flavoring
1 tsp vanilla flavoring
Boil water in a saucepan. Add sugars and stir until dissolved. Remove from heat and stir in flavorings. Serve. Store in the refrigerator. This will store for a long time in your fridge because it's just sugar and water.
Peach Pancakes with simple Peach Syrup
Pancake Ingredients
* 1 cup fat-free milk
* 1 tablespoon lemon juice
* 3/4 cup whole wheat flour
* 1/3 cup all-purpose flower
* 1/4 cup wheat germ
* 1 and 1/2 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 tablespoon brown sugar
* 1 tablespoon flax seeds (optional)
* 2 tablespoons applesauce
* 2 tablespoons vegetable oil
* 2 small eggs, lightly beaten
* 1/2 to 1 can of peaches (I use light peaches), pureed or chopped depending on how big you want the pieces.
Directions
* Mix the milk and lemon juice and let sit while combining the other ingredients.
* Whisk together the dry ingredients.
* Create a well in the center and place the wet ingredients, including the milk and lemon mixture, into the well.
* Mix the dry and wet ingredients together. The batter will be slightly lumpy.
* Heat a frying pan over medium heat, and spray the pan with cooking spray (or butter, if desired).
* Ladle the batter into the pan to create 4 to 5-inch pancakes.
* Press a handful of blueberries into each pancake immediately after it has been placed in the pan.
* Cook the pancake until bubbles begin to appear, then flip it over and cook it for 2 more minutes.
Simple Peach Syrup Ingredients
1/2 can of peaches, pureed
1 cup liquid (use the juice or syrup from the can of peaches and add water to make up the difference.)
4-6 Tbs. sugar (depending upon how sweet you want the syrup)
1 Tbs. cornstarch, mixed with water
Directions:
mix all ingredients in a medium saucepan over medium heat, until sugar is dissolved and syrup thickens.
* 1 cup fat-free milk
* 1 tablespoon lemon juice
* 3/4 cup whole wheat flour
* 1/3 cup all-purpose flower
* 1/4 cup wheat germ
* 1 and 1/2 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 tablespoon brown sugar
* 1 tablespoon flax seeds (optional)
* 2 tablespoons applesauce
* 2 tablespoons vegetable oil
* 2 small eggs, lightly beaten
* 1/2 to 1 can of peaches (I use light peaches), pureed or chopped depending on how big you want the pieces.
Directions
* Mix the milk and lemon juice and let sit while combining the other ingredients.
* Whisk together the dry ingredients.
* Create a well in the center and place the wet ingredients, including the milk and lemon mixture, into the well.
* Mix the dry and wet ingredients together. The batter will be slightly lumpy.
* Heat a frying pan over medium heat, and spray the pan with cooking spray (or butter, if desired).
* Ladle the batter into the pan to create 4 to 5-inch pancakes.
* Press a handful of blueberries into each pancake immediately after it has been placed in the pan.
* Cook the pancake until bubbles begin to appear, then flip it over and cook it for 2 more minutes.
Simple Peach Syrup Ingredients
1/2 can of peaches, pureed
1 cup liquid (use the juice or syrup from the can of peaches and add water to make up the difference.)
4-6 Tbs. sugar (depending upon how sweet you want the syrup)
1 Tbs. cornstarch, mixed with water
Directions:
mix all ingredients in a medium saucepan over medium heat, until sugar is dissolved and syrup thickens.
Whole Wheat Pumpkin Pancakes
I experimented with my Blueberry pancake recipe. I think they turned out well. : ) The canned pumpkin does thicken the batter, which is why I recommend adding milk to thin it to your preferred consistency.
Ingredients
* 1 cup fat-free milk, + more to thin out the batter
* 1 tablespoon lemon juice
* 3/4 cup whole wheat flour
* 1/3 cup all-purpose flower
* 1/4 cup wheat germ
* 1 and 1/2 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 tablespoon brown sugar
* 1 tsp. cinnamon
* 1/4 tsp. nutmeg
* 1 tablespoon flax seeds (optional)
* 2 tablespoons applesauce
* 2 tablespoons vegetable oil
* 2 small eggs, lightly beaten
* 1/2 can pumpkin puree
Directions
* Mix the milk and lemon juice and let sit while combining the other ingredients.
* Whisk together the dry ingredients.
* Create a well in the center and place the wet ingredients, including the milk and lemon mixture, into the well.
* Mix the dry and wet ingredients together. The batter will be slightly lumpy.
* Add milk until you reach the desired consistency
* Heat a frying pan over medium heat, and spray the pan with cooking spray (or butter, if desired).
* Ladle the batter into the pan to create 4 to 5-inch pancakes.
* Press a handful of blueberries into each pancake immediately after it has been placed in the pan.
* Cook the pancake until bubbles begin to appear, then flip it over and cook it for 2 more minutes.
Ingredients
* 1 cup fat-free milk, + more to thin out the batter
* 1 tablespoon lemon juice
* 3/4 cup whole wheat flour
* 1/3 cup all-purpose flower
* 1/4 cup wheat germ
* 1 and 1/2 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 tablespoon brown sugar
* 1 tsp. cinnamon
* 1/4 tsp. nutmeg
* 1 tablespoon flax seeds (optional)
* 2 tablespoons applesauce
* 2 tablespoons vegetable oil
* 2 small eggs, lightly beaten
* 1/2 can pumpkin puree
Directions
* Mix the milk and lemon juice and let sit while combining the other ingredients.
* Whisk together the dry ingredients.
* Create a well in the center and place the wet ingredients, including the milk and lemon mixture, into the well.
* Mix the dry and wet ingredients together. The batter will be slightly lumpy.
* Add milk until you reach the desired consistency
* Heat a frying pan over medium heat, and spray the pan with cooking spray (or butter, if desired).
* Ladle the batter into the pan to create 4 to 5-inch pancakes.
* Press a handful of blueberries into each pancake immediately after it has been placed in the pan.
* Cook the pancake until bubbles begin to appear, then flip it over and cook it for 2 more minutes.
Whole Wheat Blueberry Pancakes
These pancakes are so healthy and yummy at the same time; it's my "go to" pancake recipe. I've posted the recipe in it's original form, however, I have made a couple of adjustments when making them. 1. I rarely have lemon juice, so I use vinegar instead. The idea is to create "buttermilk", so vinegar is fine and you will not taste it. 2. I use 3 Tbs. applesauce and 1 Tbs. oil, mostly because I'm conscious of the amount of fat I take in. I tried all applesauce which did not turn out quite as well- they weren't as moist, but still tasty.
Ingredients
* 1 cup fat-free milk
* 1 tablespoon lemon juice
* 3/4 cup whole wheat flour
* 1/3 cup all-purpose flower
* 1/4 cup wheat germ
* 1 and 1/2 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 tablespoon brown sugar
* 1 tablespoon flax seeds (optional)
* 2 tablespoons applesauce
* 2 tablespoons vegetable oil
* 2 small eggs, lightly beaten
* 1 to 2 cups blueberries (if using frozen, thaw first)
Directions
* Mix the milk and lemon juice and let sit while combining the other ingredients.
* Whisk together the dry ingredients.
* Create a well in the center and place the wet ingredients, including the milk and lemon mixture, into the well.
* Mix the dry and wet ingredients together. The batter will be slightly lumpy.
* Heat a frying pan over medium heat, and spray the pan with cooking spray (or butter, if desired).
* Ladle the batter into the pan to create 4 to 5-inch pancakes.
* Press a handful of blueberries into each pancake immediately after it has been placed in the pan.
* Cook the pancake until bubbles begin to appear, then flip it over and cook it for 2 more minutes.
Ingredients
* 1 cup fat-free milk
* 1 tablespoon lemon juice
* 3/4 cup whole wheat flour
* 1/3 cup all-purpose flower
* 1/4 cup wheat germ
* 1 and 1/2 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 tablespoon brown sugar
* 1 tablespoon flax seeds (optional)
* 2 tablespoons applesauce
* 2 tablespoons vegetable oil
* 2 small eggs, lightly beaten
* 1 to 2 cups blueberries (if using frozen, thaw first)
Directions
* Mix the milk and lemon juice and let sit while combining the other ingredients.
* Whisk together the dry ingredients.
* Create a well in the center and place the wet ingredients, including the milk and lemon mixture, into the well.
* Mix the dry and wet ingredients together. The batter will be slightly lumpy.
* Heat a frying pan over medium heat, and spray the pan with cooking spray (or butter, if desired).
* Ladle the batter into the pan to create 4 to 5-inch pancakes.
* Press a handful of blueberries into each pancake immediately after it has been placed in the pan.
* Cook the pancake until bubbles begin to appear, then flip it over and cook it for 2 more minutes.
Tex-Mex Pasta Salad
This is a recipe that I discovered in the spring and have made many times for many people, with great response! It's become a family favorite that even my 14 month old son enjoys!
Ingredients
1 pound uncooked radiatore pasta (short coiled pasta)
2 teaspoons olive oil
3 garlic cloves, minced
1 1/2 pounds ground turkey
2/3 cup water
1 (1.25-ounce) package 40%-less-sodium taco seasoning (such as Old El Paso)
2 cups (8 ounces) preshredded reduced-fat Mexican blend cheese
2 cups chopped seeded tomato
1 cup chopped bell pepper
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
1/2 cup sliced ripe olives
1 (15.5-ounce) can black beans, rinsed and drained
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon ground cumin
1 (8-ounce) container reduced-fat sour cream
Salsa (optional)
Preparation
Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water. Drain; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 1 minute. Add turkey; cook until browned, stirring to crumble. Stir in water and taco seasoning; bring to a boil. Reduce heat, and simmer 4 minutes or until liquid almost evaporates and the turkey is done, stirring frequently. Remove from heat; cool slightly.
Combine pasta, turkey mixture, reduced-fat cheese, and next 6 ingredients (through beans) in a large bowl.
Combine lime juice, salt, cumin, and sour cream, stirring until well blended. Pour over pasta mixture; toss gently to coat. Serve with salsa, if desired.
Yield
12 servings (serving size: about 1 1/3 cups)
Nutritional Information
CALORIES 344(30% from fat); FAT 11.4g (sat 5.3g,mono 4.1g,poly 1.4g); IRON 2.9mg; CHOLESTEROL 51mg; CALCIUM 193mg; CARBOHYDRATE 38.5g; SODIUM 632mg; PROTEIN 23.4g; FIBER 3.6g- for those of you who are counting, one serving is 7 points
David Bonom , Cooking Light, SEPTEMBER 2005
Ingredients
1 pound uncooked radiatore pasta (short coiled pasta)
2 teaspoons olive oil
3 garlic cloves, minced
1 1/2 pounds ground turkey
2/3 cup water
1 (1.25-ounce) package 40%-less-sodium taco seasoning (such as Old El Paso)
2 cups (8 ounces) preshredded reduced-fat Mexican blend cheese
2 cups chopped seeded tomato
1 cup chopped bell pepper
1/2 cup chopped fresh cilantro
1/2 cup chopped green onions
1/2 cup sliced ripe olives
1 (15.5-ounce) can black beans, rinsed and drained
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon ground cumin
1 (8-ounce) container reduced-fat sour cream
Salsa (optional)
Preparation
Cook pasta according to package directions, omitting salt and fat. Drain and rinse with cold water. Drain; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 1 minute. Add turkey; cook until browned, stirring to crumble. Stir in water and taco seasoning; bring to a boil. Reduce heat, and simmer 4 minutes or until liquid almost evaporates and the turkey is done, stirring frequently. Remove from heat; cool slightly.
Combine pasta, turkey mixture, reduced-fat cheese, and next 6 ingredients (through beans) in a large bowl.
Combine lime juice, salt, cumin, and sour cream, stirring until well blended. Pour over pasta mixture; toss gently to coat. Serve with salsa, if desired.
Yield
12 servings (serving size: about 1 1/3 cups)
Nutritional Information
CALORIES 344(30% from fat); FAT 11.4g (sat 5.3g,mono 4.1g,poly 1.4g); IRON 2.9mg; CHOLESTEROL 51mg; CALCIUM 193mg; CARBOHYDRATE 38.5g; SODIUM 632mg; PROTEIN 23.4g; FIBER 3.6g- for those of you who are counting, one serving is 7 points
David Bonom , Cooking Light, SEPTEMBER 2005
Southwestern Chicken soup
I love, love, love this soup!
Ingredients
Cooking spray
1 cup chopped onion
3 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1/4 cup uncooked white rice
1 teaspoon ground cumin
1 (16-ounce) can Great Northern beans, rinsed and drained
3 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup coarsely chopped fresh cilantro
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup chopped seeded tomato
3/4 cup diced peeled avocado (about 1 medium)
1 tablespoon fresh lime juice
6 lime wedges
Preparation
Heat a large sauté pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic, and sauté 3 minutes. Add broth, rice, cumin, and beans; bring to a boil. Reduce heat; simmer 15 minutes. Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated.
Remove from heat, and stir in tomato, avocado, and juice. Serve with lime wedges.
Yield
6 servings (serving size: 1 2/3 cups soups and 1 lime wedge)
Nutritional Information
CALORIES 274(25% from fat); FAT 7.7g (sat 1.5g,mono 3.9g,poly 1.3g); IRON 2.6mg; CHOLESTEROL 60mg; CALCIUM 65mg; CARBOHYDRATE 23.1g; SODIUM 516mg; PROTEIN 28.4g; FIBER 6g
Ann R. Parker, Kennesaw, Georgia , Cooking Light, NOVEMBER 2005
Ingredients
Cooking spray
1 cup chopped onion
3 garlic cloves, minced
6 cups fat-free, less-sodium chicken broth
1/4 cup uncooked white rice
1 teaspoon ground cumin
1 (16-ounce) can Great Northern beans, rinsed and drained
3 cups chopped skinless, boneless rotisserie chicken breast
1/2 cup coarsely chopped fresh cilantro
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup chopped seeded tomato
3/4 cup diced peeled avocado (about 1 medium)
1 tablespoon fresh lime juice
6 lime wedges
Preparation
Heat a large sauté pan over medium-high heat. Coat pan with cooking spray. Add onion and garlic, and sauté 3 minutes. Add broth, rice, cumin, and beans; bring to a boil. Reduce heat; simmer 15 minutes. Stir in chicken, cilantro, pepper, and salt; simmer 5 minutes or until chicken is thoroughly heated.
Remove from heat, and stir in tomato, avocado, and juice. Serve with lime wedges.
Yield
6 servings (serving size: 1 2/3 cups soups and 1 lime wedge)
Nutritional Information
CALORIES 274(25% from fat); FAT 7.7g (sat 1.5g,mono 3.9g,poly 1.3g); IRON 2.6mg; CHOLESTEROL 60mg; CALCIUM 65mg; CARBOHYDRATE 23.1g; SODIUM 516mg; PROTEIN 28.4g; FIBER 6g
Ann R. Parker, Kennesaw, Georgia , Cooking Light, NOVEMBER 2005
Peasant Stew
This stew resembles a chili more than a stew, in my humble opinion. We really enjoyed it though.
Yield
6 servings
Ingredients
* 1 teaspoon ground cumin
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 6 chicken thighs (about 1 1/2 pounds), skinned
* 1 cup chopped onion
* 1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
* 1 (4.5-ounce) can chopped green chiles, undrained
* 1 (15-ounce) can pinto beans, rinsed and drained
* 1 (15-ounce) can kidney beans, rinsed and drained
* 1/4 cup minced fresh cilantro
* 1/4 cup reduced-fat sour cream
Preparation
Combine cumin, salt, and pepper; sprinkle over chicken.
Place chicken in an electric slow cooker; stir in onion, tomatoes, and chiles. Cover with lid; cook on high-heat setting for 3 hours. Stir in beans. Cover; cook on high-heat setting 1 hour.
Place 1 chicken thigh in each of 6 soup bowls; ladle 1 1/4 cups stew into each bowl. Top each serving with 2 teaspoons cilantro and 2 teaspoons sour cream.
Nutritional Information
Calories:214 (16% from fat)Fat:3.9g (sat 1.4g,mono 0.9g,poly 0.9g)Protein:21.5g
Carbohydrate:23.7g Fiber:6g Cholesterol:61mg Iron:3mg Sodium:773mg
Calcium:85mg
Cooking Light, AUGUST 2002
Yield
6 servings
Ingredients
* 1 teaspoon ground cumin
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 6 chicken thighs (about 1 1/2 pounds), skinned
* 1 cup chopped onion
* 1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeño peppers and spices, undrained
* 1 (4.5-ounce) can chopped green chiles, undrained
* 1 (15-ounce) can pinto beans, rinsed and drained
* 1 (15-ounce) can kidney beans, rinsed and drained
* 1/4 cup minced fresh cilantro
* 1/4 cup reduced-fat sour cream
Preparation
Combine cumin, salt, and pepper; sprinkle over chicken.
Place chicken in an electric slow cooker; stir in onion, tomatoes, and chiles. Cover with lid; cook on high-heat setting for 3 hours. Stir in beans. Cover; cook on high-heat setting 1 hour.
Place 1 chicken thigh in each of 6 soup bowls; ladle 1 1/4 cups stew into each bowl. Top each serving with 2 teaspoons cilantro and 2 teaspoons sour cream.
Nutritional Information
Calories:214 (16% from fat)Fat:3.9g (sat 1.4g,mono 0.9g,poly 0.9g)Protein:21.5g
Carbohydrate:23.7g Fiber:6g Cholesterol:61mg Iron:3mg Sodium:773mg
Calcium:85mg
Cooking Light, AUGUST 2002
Farfalle with Sausage, Canellini Beans, and Kale
I have to admit, I'd never tried kale before coming across this recipe. Kale is a dark green leafy vegetable and therefore is rich in vitamin k,vitamin c, and calcium. Bonus! It's also good with Spinach instead of the kale
Ingredients
8 ounces uncooked farfalle (bow tie pasta)
1/4 cup oil-packed sun-dried tomatoes
1 1/2 cups chopped onion
8 ounces hot turkey Italian sausage
6 garlic cloves, minced
1 teaspoon dried Italian seasoning
1/4 teaspoon crushed red pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (16-ounce) package fresh kale
1 (15-ounce) can cannellini beans, rinsed and drained
1 ounce shaved fresh Parmesan cheese (about 1/4 cup)
Preparation
Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 cup cooking liquid; keep warm.
Drain tomatoes in a small sieve over a bowl, reserving 2 teaspoons oil; slice tomatoes. Heat a large Dutch oven over medium heat. Add sliced tomatoes, reserved 2 teaspoons tomato oil, onion, and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble. Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 cup cooking liquid, and beans.
Yield
6 servings (serving size: 1 3/4 cups pasta mixture and 2 teaspoons cheese)
Nutritional Information
CALORIES 329(25% from fat); FAT 9g (sat 2.2g,mono 3g,poly 2.3g); PROTEIN 18.7g; CHOLESTEROL 26mg; CALCIUM 204mg; SODIUM 669mg; FIBER 5g; IRON 4mg; CARBOHYDRATE 45.7g
Jeanne Kelley , Cooking Light, NOVEMBER 2007
Ingredients
8 ounces uncooked farfalle (bow tie pasta)
1/4 cup oil-packed sun-dried tomatoes
1 1/2 cups chopped onion
8 ounces hot turkey Italian sausage
6 garlic cloves, minced
1 teaspoon dried Italian seasoning
1/4 teaspoon crushed red pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (16-ounce) package fresh kale
1 (15-ounce) can cannellini beans, rinsed and drained
1 ounce shaved fresh Parmesan cheese (about 1/4 cup)
Preparation
Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1 cup cooking liquid; keep warm.
Drain tomatoes in a small sieve over a bowl, reserving 2 teaspoons oil; slice tomatoes. Heat a large Dutch oven over medium heat. Add sliced tomatoes, reserved 2 teaspoons tomato oil, onion, and sausage to pan; cook 10 minutes or until sausage is browned, stirring to crumble. Add garlic to pan; cook 1 minute. Add seasoning, pepper, and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 cup cooking liquid, and beans.
Yield
6 servings (serving size: 1 3/4 cups pasta mixture and 2 teaspoons cheese)
Nutritional Information
CALORIES 329(25% from fat); FAT 9g (sat 2.2g,mono 3g,poly 2.3g); PROTEIN 18.7g; CHOLESTEROL 26mg; CALCIUM 204mg; SODIUM 669mg; FIBER 5g; IRON 4mg; CARBOHYDRATE 45.7g
Jeanne Kelley , Cooking Light, NOVEMBER 2007
Fettuccini Alfredo
I originally got this recipe from my great-aunt and then came across it in a Cooking Light issue.
Ingredients
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Preparation
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.
Yield
4 servings (serving size: 1 cup)
Nutritional Information
CALORIES 399(30% from fat); FAT 13.5g (sat 8g,mono 3.4g,poly 1.1g); PROTEIN 21.3g; CHOLESTEROL 34mg; CALCIUM 451mg; SODIUM 822mg; FIBER 2g; IRON 2.1mg; CARBOHYDRATE 48.9g
Ingredients
1 tablespoon butter
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Preparation
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese, and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish with black pepper, if desired. Serve immediately.
Yield
4 servings (serving size: 1 cup)
Nutritional Information
CALORIES 399(30% from fat); FAT 13.5g (sat 8g,mono 3.4g,poly 1.1g); PROTEIN 21.3g; CHOLESTEROL 34mg; CALCIUM 451mg; SODIUM 822mg; FIBER 2g; IRON 2.1mg; CARBOHYDRATE 48.9g
Fish Tacos with Lime-Cilantro Crema
The crema puts this recipe over the top. The flavors of the fresh ingredients and the spices really work well together.
Ingredients
Crema:
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 tablespoons fat-free mayonnaise
3 tablespoons reduced-fat sour cream
1 teaspoon grated lime rind
1 1/2 teaspoons fresh lime juice
1/4 teaspoon salt
1 garlic clove, minced
Tacos:
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1 1/2 pounds red snapper fillets (I use whatever I've got, usually Flounder)
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded cabbage
Preparation
Preheat oven to 425°.
To prepare crema, combine the first 8 ingredients in a small bowl; set aside.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.
Yield
4 servings (serving size: 2 tacos)
Nutritional Information
CALORIES 394(14% from fat); FAT 6.3g (sat 1.5g,mono 1.5g,poly 1.5g); PROTEIN 40.3g; CHOLESTEROL 70mg; CALCIUM 233mg; SODIUM 857mg; FIBER 5.5g; IRON 3.5mg; CARBOHYDRATE 40.1g
Lisa Bell , Cooking Light, DECEMBER 2006
Ingredients
Crema:
1/4 cup thinly sliced green onions
1/4 cup chopped fresh cilantro
3 tablespoons fat-free mayonnaise
3 tablespoons reduced-fat sour cream
1 teaspoon grated lime rind
1 1/2 teaspoons fresh lime juice
1/4 teaspoon salt
1 garlic clove, minced
Tacos:
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon smoked paprika
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
1 1/2 pounds red snapper fillets (I use whatever I've got, usually Flounder)
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded cabbage
Preparation
Preheat oven to 425°.
To prepare crema, combine the first 8 ingredients in a small bowl; set aside.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.
Yield
4 servings (serving size: 2 tacos)
Nutritional Information
CALORIES 394(14% from fat); FAT 6.3g (sat 1.5g,mono 1.5g,poly 1.5g); PROTEIN 40.3g; CHOLESTEROL 70mg; CALCIUM 233mg; SODIUM 857mg; FIBER 5.5g; IRON 3.5mg; CARBOHYDRATE 40.1g
Lisa Bell , Cooking Light, DECEMBER 2006
Creamy Feta Spinach Dip
Yum, yum! Serve with pita chips or corn chips.
Ingredients
1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1 1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh Dill (optional)
Preparation
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into the bowl of a food processor using a rubber spatula. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once. Spoon yogurt mixture into a medium bowl, and stir in the spinach, minced dill, and pepper. Cover and chill. Garnish with fresh dill, if desired.
Yield
2 cups (serving size: 1/4 cup)
Nutritional Information
CALORIES 78(62% from fat); FAT 5.4g (sat 3.4g,mono 1.4g,poly 0.2g); IRON 0.4mg; CHOLESTEROL 20mg; CALCIUM 130mg; CARBOHYDRATE 3.6g; SODIUM 178mg; PROTEIN 4.2g; FIBER 0.4g
Jim Fobel , Cooking Light, JANUARY 2000
Ingredients
1 (8-ounce) carton plain low-fat yogurt
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
1/4 cup low-fat sour cream
1 garlic clove, crushed
1 1/2 cups finely chopped spinach
1 tablespoon minced fresh or 1 teaspoon dried dill
1/8 teaspoon black pepper
Fresh Dill (optional)
Preparation
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand 5 minutes. Scrape into the bowl of a food processor using a rubber spatula. Add the cheeses, sour cream, and garlic, and process until smooth, scraping sides of bowl once. Spoon yogurt mixture into a medium bowl, and stir in the spinach, minced dill, and pepper. Cover and chill. Garnish with fresh dill, if desired.
Yield
2 cups (serving size: 1/4 cup)
Nutritional Information
CALORIES 78(62% from fat); FAT 5.4g (sat 3.4g,mono 1.4g,poly 0.2g); IRON 0.4mg; CHOLESTEROL 20mg; CALCIUM 130mg; CARBOHYDRATE 3.6g; SODIUM 178mg; PROTEIN 4.2g; FIBER 0.4g
Jim Fobel , Cooking Light, JANUARY 2000
Carrot Cake Cookies
I found this recipe in a Kroger insert in our Sunday
newspaper. I was pleasantly surprised by the results.
Bake just four cookies at a time... or the whole batch.
Prep time: 15 minutes Freeze time: 2 hours
Cook time: 8 minutes Makes 28 cookies
Ingredients:
2 cups quick or old-fashioned oats
1 1/2 cups all-purpose flour
1 tsp baking soda
1 tsp salt
4 Tbs. Promise Buttery Spread
(I used Smart Balance spread)
2 Tbs Neufchatel or 1/3 less fat
cream cheese, softened
1 1/4 cups firmly packed brown sugar
1 large egg
1/3 cup lowfat vanilla yogurt
1 tsp vanilla
1 cup raisins
1/2 cup shredded carrot (about 1 large)
Directions:
1. Combine oats, flour, baking soda, and salt;
set aside
2. Beat Spread, cream cheese and brown sugar in
large bowl with electric mixer until creamy, about
3 minutes. Beat in egg, yogurt and vanilla.
Gradually beat in aot mixture just until blended.
Stir in raisins and carrot.
3. Turn dough onto waxed paper and form into four
7 inch-long-logs. Wrap tightly; freeze until firm.
4. Preheat oven to 375. For 2 servings, slice
off four 1-inch rounds from log, then refreeze remaining
dough until read to bake. Arrange frozen cookie
slices on baking sheet. Let stand 10 minutes. Bake
8 minutes or until edges are golden and centers are set.
(I have put the frozen cookies in the oven and bake them
about 15 minutes instead.) Cool 2 minutes on wire rack,
remove from sheet and cool completely.
Nutrition information per 2 cookies:
Calories 120, Calories from fat 20, Sat. fat .5 g, Total
fat 2 g, Cholesterol 10 mg, Sodium 150 mg, Total carbs
24 g, sugars 14 g, dietary fiber 1 g, Protein 2 g
newspaper. I was pleasantly surprised by the results.
Bake just four cookies at a time... or the whole batch.
Prep time: 15 minutes Freeze time: 2 hours
Cook time: 8 minutes Makes 28 cookies
Ingredients:
2 cups quick or old-fashioned oats
1 1/2 cups all-purpose flour
1 tsp baking soda
1 tsp salt
4 Tbs. Promise Buttery Spread
(I used Smart Balance spread)
2 Tbs Neufchatel or 1/3 less fat
cream cheese, softened
1 1/4 cups firmly packed brown sugar
1 large egg
1/3 cup lowfat vanilla yogurt
1 tsp vanilla
1 cup raisins
1/2 cup shredded carrot (about 1 large)
Directions:
1. Combine oats, flour, baking soda, and salt;
set aside
2. Beat Spread, cream cheese and brown sugar in
large bowl with electric mixer until creamy, about
3 minutes. Beat in egg, yogurt and vanilla.
Gradually beat in aot mixture just until blended.
Stir in raisins and carrot.
3. Turn dough onto waxed paper and form into four
7 inch-long-logs. Wrap tightly; freeze until firm.
4. Preheat oven to 375. For 2 servings, slice
off four 1-inch rounds from log, then refreeze remaining
dough until read to bake. Arrange frozen cookie
slices on baking sheet. Let stand 10 minutes. Bake
8 minutes or until edges are golden and centers are set.
(I have put the frozen cookies in the oven and bake them
about 15 minutes instead.) Cool 2 minutes on wire rack,
remove from sheet and cool completely.
Nutrition information per 2 cookies:
Calories 120, Calories from fat 20, Sat. fat .5 g, Total
fat 2 g, Cholesterol 10 mg, Sodium 150 mg, Total carbs
24 g, sugars 14 g, dietary fiber 1 g, Protein 2 g
Peanut Butter Fudge Cups
I made this recipe for a Christmas party and it was sooo good! Definitely worth the work!
Ingredients
Crust:
1/4 cup chunky peanut butter
3 tablespoons brown sugar
2 tablespoons chilled butter, cut into small pieces
1 1/2 tablespoons corn syrup
1 cup all-purpose flour
1/8 teaspoon salt
3 tablespoons cold water
Cooking spray
Filling:
2/3 cup packed brown sugar
2 tablespoons unsweetened cocoa
2 tablespoons semisweet chocolate chips
1 tablespoon butter
3 tablespoons 1% low-fat milk
2 tablespoons all-purpose flour
1 large egg
2 teaspoons powdered sugar
Preparation
Preheat oven to 350°.
To prepare crust, place first 4 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Add flour and salt to peanut butter mixture; cut in flour with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with cold water, 1 tablespoon at a time; toss with a fork until combined.
Shape mixture into 24 balls. Place 1 ball in each of 24 miniature muffin cups coated with cooking spray. Press dough into bottoms and up sides of muffin cups.
To prepare filling, combine 2/3 cup brown sugar and the next 4 ingredients (2/3 cup brown sugar through milk) in a small saucepan over medium-low heat. Cook 3 to 4 minutes or until smooth, stirring frequently. Remove from heat; stir in 2 tablespoons flour and egg until well blended. Divide chocolate mixture evenly among muffin cups. Bake at 350° for 10 minutes or until the pastry is lightly browned; cool in pan on a wire rack 5 minutes. Run a knife around outside edges of cups. Remove cups from pan; cool completely on wire rack. Sprinkle with powdered sugar.
Yield
2 dozen (serving size: 1 cup)
Nutritional Information
CALORIES 92(33% from fat); FAT 3.4g (sat 1.4g,mono 1.3g,poly 0.5g); PROTEIN 1.7g; CHOLESTEROL 13mg; CALCIUM 13mg; SODIUM 48mg; FIBER 0.5g; IRON 0.6mg; CARBOHYDRATE 14.6
Ingredients
Crust:
1/4 cup chunky peanut butter
3 tablespoons brown sugar
2 tablespoons chilled butter, cut into small pieces
1 1/2 tablespoons corn syrup
1 cup all-purpose flour
1/8 teaspoon salt
3 tablespoons cold water
Cooking spray
Filling:
2/3 cup packed brown sugar
2 tablespoons unsweetened cocoa
2 tablespoons semisweet chocolate chips
1 tablespoon butter
3 tablespoons 1% low-fat milk
2 tablespoons all-purpose flour
1 large egg
2 teaspoons powdered sugar
Preparation
Preheat oven to 350°.
To prepare crust, place first 4 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Add flour and salt to peanut butter mixture; cut in flour with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with cold water, 1 tablespoon at a time; toss with a fork until combined.
Shape mixture into 24 balls. Place 1 ball in each of 24 miniature muffin cups coated with cooking spray. Press dough into bottoms and up sides of muffin cups.
To prepare filling, combine 2/3 cup brown sugar and the next 4 ingredients (2/3 cup brown sugar through milk) in a small saucepan over medium-low heat. Cook 3 to 4 minutes or until smooth, stirring frequently. Remove from heat; stir in 2 tablespoons flour and egg until well blended. Divide chocolate mixture evenly among muffin cups. Bake at 350° for 10 minutes or until the pastry is lightly browned; cool in pan on a wire rack 5 minutes. Run a knife around outside edges of cups. Remove cups from pan; cool completely on wire rack. Sprinkle with powdered sugar.
Yield
2 dozen (serving size: 1 cup)
Nutritional Information
CALORIES 92(33% from fat); FAT 3.4g (sat 1.4g,mono 1.3g,poly 0.5g); PROTEIN 1.7g; CHOLESTEROL 13mg; CALCIUM 13mg; SODIUM 48mg; FIBER 0.5g; IRON 0.6mg; CARBOHYDRATE 14.6
Garden Vegetable Cous Cous With Simple Dijon Dressing
Oooh, I saw this one on another blog and had to try it. I made it the other day for a couple of girlfriends. We all enjoyed it. The fresh ingredients are so lovely together!
2 boxes Near East Couscous, Plain
3 Tablespoons extra virgin olive oil
2 yellow squash, quartered
½ Cup diced leeks or onion
1 Cup fresh trimmed green beans
1 ear yellow corn, kernels removed
1 pint cherry tomatoes
3 cloves fresh garlic, minced
Pinch of salt, garlic salt with parsley
½ Cup chopped fresh cilantro
3 Tablespoons extra virgin olive oil
2 Tablespoons Grey Poupon or spicy brown mustard (I found that I liked a little more than this)
Pinch of salt and pepper
1. Prepare couscous according to package directions. Set aside. Place olive oil into a large sauté pan over medium heat. Saute squash, leeks, green beans, corn and tomatoes for 3-5 minutes or until softened. Stir in garlic for 60 seconds then season with desired salt pepper and garlic salt. Stir in cilantro leaves and cooked couscous.
2. In a small bowl whisk together the olive oil, mustard, salt and pepper. Pour over couscous and stir to combine. Serve warm.
6 servings
2 boxes Near East Couscous, Plain
3 Tablespoons extra virgin olive oil
2 yellow squash, quartered
½ Cup diced leeks or onion
1 Cup fresh trimmed green beans
1 ear yellow corn, kernels removed
1 pint cherry tomatoes
3 cloves fresh garlic, minced
Pinch of salt, garlic salt with parsley
½ Cup chopped fresh cilantro
3 Tablespoons extra virgin olive oil
2 Tablespoons Grey Poupon or spicy brown mustard (I found that I liked a little more than this)
Pinch of salt and pepper
1. Prepare couscous according to package directions. Set aside. Place olive oil into a large sauté pan over medium heat. Saute squash, leeks, green beans, corn and tomatoes for 3-5 minutes or until softened. Stir in garlic for 60 seconds then season with desired salt pepper and garlic salt. Stir in cilantro leaves and cooked couscous.
2. In a small bowl whisk together the olive oil, mustard, salt and pepper. Pour over couscous and stir to combine. Serve warm.
6 servings
Cool Cous Cous with Fruit and Nuts
I like to experiment or change up ingredients a little, which is easy to do with this recipe. Try it with whatever combination of dried fruit or nuts you like.
Ingredients
1 cup uncooked couscous
3/4 teaspoon kosher salt
1 1/2 cups boiling water
1/4 cup orange juice (I like it with a stronger orange flavor, so I doubled the amount)
1 tablespoon canola oil
1/2 cup dried mixed fruit
2 tablespoons dry-roasted cashews, chopped
Preparation
1. Combine couscous and salt in a medium bowl; add 1 1/2 cups boiling water. Cover and let stand 8 minutes or until liquid is absorbed. Combine juice and oil; stir into couscous. Cover and chill 30 minutes. Stir in fruit and cashews.
Yield
6 servings (serving size: about 1/2 cup)
Nutritional Information
CALORIES 197(19% from fat); FAT 4.2g (sat 0.8g,mono 2.2g,poly 1g); IRON 0.6mg; CHOLESTEROL 0.0mg; CALCIUM 24mg; CARBOHYDRATE 35g; SODIUM 258mg; PROTEIN 4.2g; FIBER 2.2g
Brad Birky , Cooking Light, JUNE 2008
Ingredients
1 cup uncooked couscous
3/4 teaspoon kosher salt
1 1/2 cups boiling water
1/4 cup orange juice (I like it with a stronger orange flavor, so I doubled the amount)
1 tablespoon canola oil
1/2 cup dried mixed fruit
2 tablespoons dry-roasted cashews, chopped
Preparation
1. Combine couscous and salt in a medium bowl; add 1 1/2 cups boiling water. Cover and let stand 8 minutes or until liquid is absorbed. Combine juice and oil; stir into couscous. Cover and chill 30 minutes. Stir in fruit and cashews.
Yield
6 servings (serving size: about 1/2 cup)
Nutritional Information
CALORIES 197(19% from fat); FAT 4.2g (sat 0.8g,mono 2.2g,poly 1g); IRON 0.6mg; CHOLESTEROL 0.0mg; CALCIUM 24mg; CARBOHYDRATE 35g; SODIUM 258mg; PROTEIN 4.2g; FIBER 2.2g
Brad Birky , Cooking Light, JUNE 2008
Beef - Broccoli Lo Mein
This recipe has a little kick to it. Although it calls for beef I mostly prepare it with pork, which I have on hand more often. I'm also a big fan of broccoli, so I add more than it calls for.
Ingredients
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
1 teaspoon dark sesame oil
1 tablespoon peanut oil
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
3 cups chopped broccoli
1 1/2 cups vertically sliced onion
1 (1-pound) flank steak, trimmed and cut across the grain into long, thin strips
3 tablespoons low-sodium soy sauce
2 tablespoons brown sugar
1 tablespoon oyster sauce
1 tablespoon chile paste with garlic
Preparation
Cook pasta according to package directions, omitting salt and fat; drain. Combine pasta and sesame oil, tossing well to coat.
While pasta cooks, heat peanut oil in a large nonstick skillet over medium-high heat. Add the ginger and garlic; sauté 30 seconds. Add broccoli and onion; sauté 3 minutes. Add steak, and sauté 5 minutes or until done. Add pasta mixture, soy sauce, and remaining ingredients; cook 1 minute or until lo mein is thoroughly heated, stirring constantly.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 327(26% from fat); FAT 9.3g (sat 3g,mono 3.6g,poly 1.6g); PROTEIN 21.7g; CHOLESTEROL 36mg; CALCIUM 47mg; SODIUM 382mg; FIBER 2.9g; IRON 3.6mg; CARBOHYDRATE 39.1g
Marion Winik , Cooking Light, OCTOBER 2003
Ingredients
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
1 teaspoon dark sesame oil
1 tablespoon peanut oil
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
3 cups chopped broccoli
1 1/2 cups vertically sliced onion
1 (1-pound) flank steak, trimmed and cut across the grain into long, thin strips
3 tablespoons low-sodium soy sauce
2 tablespoons brown sugar
1 tablespoon oyster sauce
1 tablespoon chile paste with garlic
Preparation
Cook pasta according to package directions, omitting salt and fat; drain. Combine pasta and sesame oil, tossing well to coat.
While pasta cooks, heat peanut oil in a large nonstick skillet over medium-high heat. Add the ginger and garlic; sauté 30 seconds. Add broccoli and onion; sauté 3 minutes. Add steak, and sauté 5 minutes or until done. Add pasta mixture, soy sauce, and remaining ingredients; cook 1 minute or until lo mein is thoroughly heated, stirring constantly.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 327(26% from fat); FAT 9.3g (sat 3g,mono 3.6g,poly 1.6g); PROTEIN 21.7g; CHOLESTEROL 36mg; CALCIUM 47mg; SODIUM 382mg; FIBER 2.9g; IRON 3.6mg; CARBOHYDRATE 39.1g
Marion Winik , Cooking Light, OCTOBER 2003
Chinese Five Spice Pork Lo Mein
If you're not familiar with Chinese five-spice you must become so! Chinese five-spice powder is a common spice blend that can be found in most supermarkets. Its five assertive components are cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns It's quite nice.
Ingredients
8 ounces uncooked Chinese-style noodles
1 tablespoon grated peeled fresh ginger
2 teaspoons five-spice powder
1 (3/4-pound) pork tenderloin, trimmed and cut into thin strips
1/2 teaspoon salt, divided
2 tablespoons toasted peanut oil
1/4 cup water
1/4 cup hoisin sauce
1/2 cup chopped green onions
Preparation
Cook noodles according to package directions, omitting salt and fat; drain. Place in a large bowl. Snip noodles several times with kitchen scissors.
Combine ginger, five-spice powder, and pork in a medium bowl; add 1/4 teaspoon salt, tossing to coat. Heat oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 2 minutes or until browned. Stir in remaining 1/4 teaspoon salt, water, and hoisin sauce; cook 2 minutes or until pork is done. Add pork mixture and green onions to noodles; toss well to combine.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 273(29% from fat); FAT 8.9g (sat 1.9g,mono 3.6g,poly 2g); IRON 2.8mg; CHOLESTEROL 38mg; CALCIUM 31mg; CARBOHYDRATE 34.8g; SODIUM 399mg; PROTEIN 16.3g; FIBER 5.7g
Lorrie Corvin , Cooking Light, JULY 2005
Ingredients
8 ounces uncooked Chinese-style noodles
1 tablespoon grated peeled fresh ginger
2 teaspoons five-spice powder
1 (3/4-pound) pork tenderloin, trimmed and cut into thin strips
1/2 teaspoon salt, divided
2 tablespoons toasted peanut oil
1/4 cup water
1/4 cup hoisin sauce
1/2 cup chopped green onions
Preparation
Cook noodles according to package directions, omitting salt and fat; drain. Place in a large bowl. Snip noodles several times with kitchen scissors.
Combine ginger, five-spice powder, and pork in a medium bowl; add 1/4 teaspoon salt, tossing to coat. Heat oil in a large nonstick skillet over medium-high heat. Add pork mixture; sauté 2 minutes or until browned. Stir in remaining 1/4 teaspoon salt, water, and hoisin sauce; cook 2 minutes or until pork is done. Add pork mixture and green onions to noodles; toss well to combine.
Yield
6 servings (serving size: 1 1/3 cups)
Nutritional Information
CALORIES 273(29% from fat); FAT 8.9g (sat 1.9g,mono 3.6g,poly 2g); IRON 2.8mg; CHOLESTEROL 38mg; CALCIUM 31mg; CARBOHYDRATE 34.8g; SODIUM 399mg; PROTEIN 16.3g; FIBER 5.7g
Lorrie Corvin , Cooking Light, JULY 2005
Wild Mushroom and Chicken Stir-Fry
I haven't made this one for a while but it was sooo tasty! Don't worry about the oyster sauce, it doesn't taste like oysters, but is does add a good flavor. If you can't bring yourself to try it, soy sauce can be used in it's place. Serve it with lo mein noodles.
Ingredients
1 pound skinless, boneless chicken breast, sliced crosswise
1 tablespoon cornstarch, divided
1/2 teaspoon salt, divided
1/8 teaspoon freshly ground white pepper
3 tablespoons oyster sauce
1 tablespoon water
1/2 teaspoon sugar
1 tablespoon peanut oil
1 garlic clove, minced
1 cup snow peas, trimmed
1 cup sliced shiitake mushrooms
1 cup sliced oyster mushroom caps
3/4 cup fat-free, less-sodium chicken broth
1/2 cup chopped green onions
Preparation
Combine chicken, 1 teaspoon cornstarch, 1/4 teaspoon salt, and pepper in a medium bowl; set aside.
Combine oyster sauce, water, sugar, remaining 2 teaspoons cornstarch, and remaining 1/4 teaspoon salt in a small bowl; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture and garlic; sauté for 3 minutes. Add snow peas and mushrooms; sauté 2 minutes. Stir in broth; bring to a boil. Stir in oyster sauce mixture; cook for 30 seconds or until thickened. Stir in onions; remove from heat.
Yield
4 servings (serving size: 1 1/4 cups)
Nutritional Information
CALORIES 203(22% from fat); FAT 5g (sat 0.6g,mono 2.4g,poly 1.4g); IRON 1.6mg; CHOLESTEROL 66mg; CALCIUM 31mg; CARBOHYDRATE 7.4g; SODIUM 537mg; PROTEIN 28.4g; FIBER 1.7g
Katie and Leeann Chin , Cooking Light, APRIL 2006
Ingredients
1 pound skinless, boneless chicken breast, sliced crosswise
1 tablespoon cornstarch, divided
1/2 teaspoon salt, divided
1/8 teaspoon freshly ground white pepper
3 tablespoons oyster sauce
1 tablespoon water
1/2 teaspoon sugar
1 tablespoon peanut oil
1 garlic clove, minced
1 cup snow peas, trimmed
1 cup sliced shiitake mushrooms
1 cup sliced oyster mushroom caps
3/4 cup fat-free, less-sodium chicken broth
1/2 cup chopped green onions
Preparation
Combine chicken, 1 teaspoon cornstarch, 1/4 teaspoon salt, and pepper in a medium bowl; set aside.
Combine oyster sauce, water, sugar, remaining 2 teaspoons cornstarch, and remaining 1/4 teaspoon salt in a small bowl; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken mixture and garlic; sauté for 3 minutes. Add snow peas and mushrooms; sauté 2 minutes. Stir in broth; bring to a boil. Stir in oyster sauce mixture; cook for 30 seconds or until thickened. Stir in onions; remove from heat.
Yield
4 servings (serving size: 1 1/4 cups)
Nutritional Information
CALORIES 203(22% from fat); FAT 5g (sat 0.6g,mono 2.4g,poly 1.4g); IRON 1.6mg; CHOLESTEROL 66mg; CALCIUM 31mg; CARBOHYDRATE 7.4g; SODIUM 537mg; PROTEIN 28.4g; FIBER 1.7g
Katie and Leeann Chin , Cooking Light, APRIL 2006
Steak, Shiitake, and Bok Choy Stir-Fry
2 tablespoons grated fresh ginger
1 tablespoon minced fresh garlic
3 tablespoons low-sodium soy sauce
4 teaspoons cornstarch, divided
1 teaspoon toasted sesame oil
1/2 teaspoon crushed red pepper
1 pound flank steak, trimmed and thinly sliced
Cooking spray
2 cups thinly sliced shiitake mushrooms (about 1/2 pound)
1 cup thinly vertically sliced onion
1 cup red bell pepper strips
4 cups sliced bok choy (about 1 medium head)
1 cup less-sodium beef broth
Preparation
Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.
Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.
Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.
Yield
4 servings (serving size: about 1 1/2 cups)
Nutritional Information
CALORIES 270(30% from fat); FAT 9g (sat 3.1g,mono 3.2g,poly 1g); IRON 4.5mg; CHOLESTEROL 45mg; CALCIUM 244mg; CARBOHYDRATE 16.9g; SODIUM 706mg; PROTEIN 28.6g; FIBER 3.4g
Lisa Bell , Cooking Light, DECEMBER 2005
1 tablespoon minced fresh garlic
3 tablespoons low-sodium soy sauce
4 teaspoons cornstarch, divided
1 teaspoon toasted sesame oil
1/2 teaspoon crushed red pepper
1 pound flank steak, trimmed and thinly sliced
Cooking spray
2 cups thinly sliced shiitake mushrooms (about 1/2 pound)
1 cup thinly vertically sliced onion
1 cup red bell pepper strips
4 cups sliced bok choy (about 1 medium head)
1 cup less-sodium beef broth
Preparation
Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.
Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.
Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.
Yield
4 servings (serving size: about 1 1/2 cups)
Nutritional Information
CALORIES 270(30% from fat); FAT 9g (sat 3.1g,mono 3.2g,poly 1g); IRON 4.5mg; CHOLESTEROL 45mg; CALCIUM 244mg; CARBOHYDRATE 16.9g; SODIUM 706mg; PROTEIN 28.6g; FIBER 3.4g
Lisa Bell , Cooking Light, DECEMBER 2005
Banana Nut Muffins with Oatmeal Streusel
Whole wheat flour and oatmeal offer whole grains. The prudent amount of walnuts adds fiber, vitamin E, and unsaturated fats. The English walnuts (the most common variety in supermarkets) provide nearly 20 percent of an adequate daily intake of heart-healthy omega-3 fats per serving.
12 muffins (serving size: 1 muffin)
Ingredients
Muffins:
• 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
• 1/2 cup whole wheat flour (about 2 1/2 ounces)
• 2/3 cup packed brown sugar
• 2 teaspoons baking powder
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 cup mashed ripe banana (about 2 bananas)
• 3/4 cup 1% low-fat milk
• 3 tablespoons canola oil
• 1/2 teaspoon vanilla extract
• 1 large egg
• 1/4 cup chopped walnuts, toasted
•
Streusel:
• 6 tablespoons regular oats
• 5 tablespoons all-purpose flour (about 1 1/2 ounces)
• 2 tablespoons brown sugar
• 2 tablespoons butter, softened
• 1/4 teaspoon ground cinnamon
Preparation
Preheat oven to 375°.
To prepare the muffins, lightly spoon 1 1/2 cups all-purpose flour and whole wheat flour into dry measuring cups; level with a knife. Combine flours and next 4 ingredients (through salt) in a large bowl; make a well in center of mixture. Combine banana and next 4 ingredients (through egg) in a bowl; stir well. Add to flour mixture. Stir just until moistened; fold in walnuts. Place 12 muffin cup liners in muffin cups. Spoon batter into 12 muffin cups.
To prepare streusel, combine oats and remaining ingredients in a small bowl. Blend with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle streusel over batter. Bake at 375° for 22 minutes or until a wooden pick inserted in center comes out clean.
Nutritional Information
Calories:241 (30% from fat)Fat:8.1g (sat 1.9g,mono 3.1g,poly 2.5g) Protein:4.6gCarbohydrate:38.9g
Fiber:2.1gCholesterol:23mgIron:1.8mgSodium:164mgCalcium:89mg
Laura Zapalowski, Cooking Light, MAY 2007
12 muffins (serving size: 1 muffin)
Ingredients
Muffins:
• 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
• 1/2 cup whole wheat flour (about 2 1/2 ounces)
• 2/3 cup packed brown sugar
• 2 teaspoons baking powder
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 cup mashed ripe banana (about 2 bananas)
• 3/4 cup 1% low-fat milk
• 3 tablespoons canola oil
• 1/2 teaspoon vanilla extract
• 1 large egg
• 1/4 cup chopped walnuts, toasted
•
Streusel:
• 6 tablespoons regular oats
• 5 tablespoons all-purpose flour (about 1 1/2 ounces)
• 2 tablespoons brown sugar
• 2 tablespoons butter, softened
• 1/4 teaspoon ground cinnamon
Preparation
Preheat oven to 375°.
To prepare the muffins, lightly spoon 1 1/2 cups all-purpose flour and whole wheat flour into dry measuring cups; level with a knife. Combine flours and next 4 ingredients (through salt) in a large bowl; make a well in center of mixture. Combine banana and next 4 ingredients (through egg) in a bowl; stir well. Add to flour mixture. Stir just until moistened; fold in walnuts. Place 12 muffin cup liners in muffin cups. Spoon batter into 12 muffin cups.
To prepare streusel, combine oats and remaining ingredients in a small bowl. Blend with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle streusel over batter. Bake at 375° for 22 minutes or until a wooden pick inserted in center comes out clean.
Nutritional Information
Calories:241 (30% from fat)Fat:8.1g (sat 1.9g,mono 3.1g,poly 2.5g) Protein:4.6gCarbohydrate:38.9g
Fiber:2.1gCholesterol:23mgIron:1.8mgSodium:164mgCalcium:89mg
Laura Zapalowski, Cooking Light, MAY 2007
Peanut Butter and Jelly Muffins
Consider these a breakfast version of a peanut butter and jelly sandwich. Don't use a natural-style peanut butter in this recipe; it won't have enough sugar or fat to help the muffins rise.
Yield
1 dozen (serving size: 1 muffin)
Ingredients
• 1 cup all-purpose flour (about 4 1/2 ounces)
• 3/4 cup whole wheat flour (about 3 1/2 ounces)
• 1/4 cup granulated sugar
• 1/4 cup packed dark brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 1/4 cups fat-free milk
• 1/3 cup creamy peanut butter
• 1/4 cup egg substitute
• 2 tablespoons butter, melted
• 1 teaspoon vanilla extract
• Cooking spray
• 1/4 cup strawberry jam
Preparation
Preheat oven to 400°.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugars, baking powder, and salt in a large bowl; stir with a whisk. Make a well in center of mixture. Combine milk and next 4 ingredients (through vanilla); add to flour mixture, stirring just until moist.
Spoon batter into 12 muffin cups coated with cooking spray. Fill each cup half full with batter. Spoon 1 teaspoon jam into each cup. Spoon remaining batter on top to cover jam. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Let cool in pan 5 minutes. Remove from pan, and cool on a wire rack.
Nutritional Information
Calories:185 (28% from fat)Fat:5.8g (sat 2g,mono 2.3g,poly 1.2g) Protein:5.2gCarbohydrate:29.4g
Fiber:1.6gCholesterol:5.6mgIron:1.2mgSodium:288mgCalcium:113mg
Mark Scarbrough, Cooking Light, NOVEMBER 2007
Yield
1 dozen (serving size: 1 muffin)
Ingredients
• 1 cup all-purpose flour (about 4 1/2 ounces)
• 3/4 cup whole wheat flour (about 3 1/2 ounces)
• 1/4 cup granulated sugar
• 1/4 cup packed dark brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 1/4 cups fat-free milk
• 1/3 cup creamy peanut butter
• 1/4 cup egg substitute
• 2 tablespoons butter, melted
• 1 teaspoon vanilla extract
• Cooking spray
• 1/4 cup strawberry jam
Preparation
Preheat oven to 400°.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugars, baking powder, and salt in a large bowl; stir with a whisk. Make a well in center of mixture. Combine milk and next 4 ingredients (through vanilla); add to flour mixture, stirring just until moist.
Spoon batter into 12 muffin cups coated with cooking spray. Fill each cup half full with batter. Spoon 1 teaspoon jam into each cup. Spoon remaining batter on top to cover jam. Bake at 400° for 20 minutes or until muffins spring back when touched lightly in center. Let cool in pan 5 minutes. Remove from pan, and cool on a wire rack.
Nutritional Information
Calories:185 (28% from fat)Fat:5.8g (sat 2g,mono 2.3g,poly 1.2g) Protein:5.2gCarbohydrate:29.4g
Fiber:1.6gCholesterol:5.6mgIron:1.2mgSodium:288mgCalcium:113mg
Mark Scarbrough, Cooking Light, NOVEMBER 2007
Apple Muffins with Walnut Streusel
Yield
1 1/2 dozen (serving size: 1 muffin)
Ingredients
• Muffins:
• 1 1/4 cups all-purpose flour
• 1/2 cup whole wheat flour
• 3/4 cup ground flaxseed
• 3/4 cup packed brown sugar
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup 1% low-fat milk
• 1/2 cup orange juice
• 1 tablespoon butter, melted
• 1 teaspoon vanilla extract
• 2 large eggs, lightly beaten
• 2 cups finely chopped Granny Smith apple (about 1 large)
• 1/2 cup golden raisins
• Cooking spray
•
Streusel:
• 1/4 cup finely chopped walnuts
• 2 tablespoons brown sugar
• 1 tablespoon chilled butter, cut into small pieces
Preparation
Preheat oven to 350°.
To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine flours, flaxseed, and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.
Combine milk, orange juice, melted butter, vanilla, and eggs, stirring with a whisk; add to flour mixture, stirring just until moist. Fold in apple and raisins. Spoon batter into 18 muffin cups coated with cooking spray.
To prepare streusel, combine walnuts, 2 tablespoons brown sugar, and chilled butter in a small bowl, stirring with a fork until crumbly. Sprinkle streusel evenly over batter. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove from pans immediately; place on a wire rack. Serve warm or at room temperature.
Nutritional Information
Calories:167 (27% from fat)Fat:5g (sat 1.3g,mono 1.1g,poly 2.2g) Protein:3.8gCarbohydrate:27.9g
Fiber:2.6gCholesterol:27mgIron:1.4mgSodium:148mgCalcium:54mg
Melissa B. Williams, Cooking Light, MAY 2005
1 1/2 dozen (serving size: 1 muffin)
Ingredients
• Muffins:
• 1 1/4 cups all-purpose flour
• 1/2 cup whole wheat flour
• 3/4 cup ground flaxseed
• 3/4 cup packed brown sugar
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup 1% low-fat milk
• 1/2 cup orange juice
• 1 tablespoon butter, melted
• 1 teaspoon vanilla extract
• 2 large eggs, lightly beaten
• 2 cups finely chopped Granny Smith apple (about 1 large)
• 1/2 cup golden raisins
• Cooking spray
•
Streusel:
• 1/4 cup finely chopped walnuts
• 2 tablespoons brown sugar
• 1 tablespoon chilled butter, cut into small pieces
Preparation
Preheat oven to 350°.
To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine flours, flaxseed, and next 4 ingredients (through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture.
Combine milk, orange juice, melted butter, vanilla, and eggs, stirring with a whisk; add to flour mixture, stirring just until moist. Fold in apple and raisins. Spoon batter into 18 muffin cups coated with cooking spray.
To prepare streusel, combine walnuts, 2 tablespoons brown sugar, and chilled butter in a small bowl, stirring with a fork until crumbly. Sprinkle streusel evenly over batter. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove from pans immediately; place on a wire rack. Serve warm or at room temperature.
Nutritional Information
Calories:167 (27% from fat)Fat:5g (sat 1.3g,mono 1.1g,poly 2.2g) Protein:3.8gCarbohydrate:27.9g
Fiber:2.6gCholesterol:27mgIron:1.4mgSodium:148mgCalcium:54mg
Melissa B. Williams, Cooking Light, MAY 2005
Raspberry Cream Cheese Muffins
I used blueberries because it's what I had on hand.
Definitely a keeper!
Ingredients:
2/3 cup (5 ounces) 1/3-less-fat cream cheese, softened
1/3 cup butter, softened
1 1/2 cups sugar
1 1/2 teaspoons vanilla extract
2 large egg whites
1 large egg
2 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup low-fat buttermilk
2 cups fresh or frozen raspberries
1/4 cup finely chopped walnuts
Preheat oven to 350°.
Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar; beat until fluffy. Add vanilla, egg whites, and egg; beat well.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and buttermilk to cream cheese mixture, beginning and ending with flour mixture. Gently fold in raspberries and walnuts.
Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake at 350° 25 minutes or until a wooden pick inserted in center comes out clean. Remove from pans; cool on a wire rack.
Yield: 2 dozen (serving size: 1 muffin)
CALORIES 142 (32% from fat); FAT 4.7g (sat 2.4g,mono 1.3g,poly 0.7g); IRON 0.7mg; CHOLESTEROL 19mg; CALCIUM 31mg; CARBOHYDRATE 22.6g; SODIUM 138mg; PROTEIN 2.7g; FIBER 1.1g
Cooking Light, JUNE 2003
Definitely a keeper!
Ingredients:
2/3 cup (5 ounces) 1/3-less-fat cream cheese, softened
1/3 cup butter, softened
1 1/2 cups sugar
1 1/2 teaspoons vanilla extract
2 large egg whites
1 large egg
2 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup low-fat buttermilk
2 cups fresh or frozen raspberries
1/4 cup finely chopped walnuts
Preheat oven to 350°.
Combine cream cheese and butter in a large bowl. Beat with a mixer at high speed until well blended. Add sugar; beat until fluffy. Add vanilla, egg whites, and egg; beat well.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt. With mixer on low speed, add the flour mixture and buttermilk to cream cheese mixture, beginning and ending with flour mixture. Gently fold in raspberries and walnuts.
Place 24 foil cup liners in muffin cups. Spoon batter evenly into liners. Bake at 350° 25 minutes or until a wooden pick inserted in center comes out clean. Remove from pans; cool on a wire rack.
Yield: 2 dozen (serving size: 1 muffin)
CALORIES 142 (32% from fat); FAT 4.7g (sat 2.4g,mono 1.3g,poly 0.7g); IRON 0.7mg; CHOLESTEROL 19mg; CALCIUM 31mg; CARBOHYDRATE 22.6g; SODIUM 138mg; PROTEIN 2.7g; FIBER 1.1g
Cooking Light, JUNE 2003
Whole Wheat Bread
I got this recipe from the site thenewhomemaker.com/wholewheatbread.
It's currently my favorite whole wheat bread recipe.
The sponge:
4 1/2 teaspoons active dry yeast
3/4 cup warm water
1 cup whole wheat flour
The Dough:
1 1/2 cups warm water
4 1/2 cups whole wheat flour
1/2 cup gluten flour
2 1/2 tablespoons vegetable oil*
1/3 cup honey
1 tablespoon salt
The Egg Wash:
1 egg
1 tablespoon water
*Recently I have been replacing all of the oil with 1/2 cup flax seed meal. It's a nice way to get that very nutritious grain into our diet easily and enjoyably.
First the sponge
In your mixing bowl place the 3/4 cup of warm water and sprinkle the 4 1/2 teaspoons of active dry yeast (if you prefer to buy the packets, use two for this recipe) onto it. Then add the 1 cup of whole wheat flour. Stir them together vigorously. Then cover the bowl with plastic and let it sit for 45 minutes to an hour (see, this wasn't so hard).
You will notice, when you peer into the bowl, that a lot of bubbling and expanding has taken place. It will reach a peak of expansion and then settle back down a little. That's when it's time to move onto the next step.
When your sponge is ready, uncover the bowl and add the 1 1/2 cups of warm water and 2 cups of whole wheat flour (that's right, not all 4 1/2 cups of it). Stir this in very well.
Next, the dough
Yeast can be a little sensitive. Sweet things cause it to go into overdrive and salt and oils shut it down. Before you add the remaining ingredients to the sponge temper the mixture with flour to protect the yeast a little. Otherwise you risk reducing the yeast activity and adversely affecting your final bread.
Now add the 1/2 cup vital wheat gluten, 2 1/2 tablespoons vegetable oil, 1/3 cup honey and 1 tablespoon salt. Mix these in well. Now start adding the remaining flour about 1/2 cup at a time.
On to kneading
By the time you have 4 cups total of flour, you will have a stiff dough. Now you should put in your dough hook, or put your bread on a board to knead. Use additional small amounts (like 1 tablespoon) as they are needed to keep the dough from sticking. Test the dough for stickiness in the mixer. Looking at it won't tell you enough.
Keep working the dough as long as possible, 10 minutes in the mixer. If you are kneading by hand, you're looking at 20-30 minutes. Take a break about 10-15 minutes into it and let the dough rest for 10 minutes. You will find it relaxed and easier to work then.
When you think you've had enough, draw the dough into a ball by cupping your fingers around the ball of dough and drawing the surface toward the back. Is it smooth all the way around? Or do some cracks appear around the edges? If you want it perfect, knead until the cracks go away. Take breaks if you need to. Or just move to the next step. It will still taste good and will be a starting point for you to improve upon.
The first rise
Place this dough into a large greased bowl (preferably not metal) and cover with plastic. Leave the dough to rise in a warm place for 1 to 1 1/2 hours until it doubles in size.
So what's a warm place? My house is kept rather cool, so I typically put my bread dough into the oven with the light on. Or leave it out on the counter and let it rise longer. Remember a cool rise for a longer period of time is a good thing when making bread.
When you think enough time has passed, pull the plastic back and make a big poke in the dough with a finger. Watch the hole. Did it fill up again right away? Did it fill up slowly? Or did it just sit there, a big hole, doing nothing? If the answer is either of the first two, it's not ready yet. Pull the plastic back over and go do something else for a while. Check it again later. If it's the last answer you're ready to shape the loaves.
Shaping the loaves
Shaping loaves has been a bit of a puzzle for me I've had to work it out on my own. Words cannot convey exactly what you do and pictures never seem to get at the critical bits of information. There are a couple of things you are trying to accomplish by shaping your dough that will make for a better loaf. One is getting all the air out. This kind of bread does not benefit from large air pockets. The peanut butter just squishes through them and it makes a big mess!
My first objective when I dump my now large puffy bread dough out onto the counter is to gently press all the air out of it. I'm not kneading it at this point because I don't want the relaxed dough to get stiff and elastic. That would make it difficult to shape. I ease all the air out and cut the dough in half.
The second thing I'm trying to accomplish is a high standing loaf with a perfect symmetrical mound coming out of the pan. The way I shape it will greatly affect this. I flatten each piece of dough out into a longish shape. At one end I begin to roll it up like a towel, although I'm very careful to pull the dough tight and not let any air spaces in. By pulling the dough towards me as I roll I create tension along the outside surface. This tension will improve the smooth outline of the finished loaf.
When I get to the end of the piece of dough, pulling the edge firmly I pinch the edge to the loaf. You actually pinch the dough along the seem and it will hold together. Don't tear the dough, but pinch firmly. At each end I shove the outside edge into the middle of the dough and grasp the remaining flaps and pinch them to the underside of the loaf. This takes some figuring out, but it has done wonders for making loaves with ends that don't sink down into the pan but rise up with the middle of the loaf.
The second rise
Place these into greased 9 X 5 pans. They will need to proof (another fancy word for rise) one last time. Cover them with plastic. This last rise will take an hour or less, again depending on how warm the room is. The dough should come at least an inch above the top of the pans before you put them in the oven. A finger poke is still a good option here to decide if the dough is really ready, but in this case you want the hole to fill in slightly. You need some good yeast action in the oven for a final push.
Turn your oven on to 350 degrees. While you're waiting for it to heat up, mix about a tablespoon of water with one egg and paint the top of your loaves when they are proofed. Then put them in the oven and bake for about 40 minutes.
To test for doneness, pull the loaf out of the pan and tap the bottom with a wooden handle. It should have a hollow sound. This takes a little experience but a loaf with no reverberation isn't quite done. Put it back for 5 minutes and check again.
Cool these for at least an hour before slicing. If you don't wait that long the structure of the bread will not support a knife and will mush down and stay permanently mushed when you're done mangling it. Try to be patient.
Murphy likes to bug bakers
There are a few things that can go wrong and all bread bakers are faced with variables that plague us. I'm guilty frequently of putting the loaves in the oven too soon. While the bread tastes fine and looks mostly OK, I get one side that is burst open. That's my signal that I didn't wait long enough for the final proof. I've never waited too long to put the loaf into the oven but if I had, my bread would likely be low risen and a little tough. The yeast just gave up before it got to the oven. Also, too much flour makes a low risen loaf that's rather dense. But trouble shooting bread problems is an article in itself.
Enjoy your bread, and remember you can make good bread at home, better bread than you ever dreamed--and bread that's very good for you.
It's currently my favorite whole wheat bread recipe.
The sponge:
4 1/2 teaspoons active dry yeast
3/4 cup warm water
1 cup whole wheat flour
The Dough:
1 1/2 cups warm water
4 1/2 cups whole wheat flour
1/2 cup gluten flour
2 1/2 tablespoons vegetable oil*
1/3 cup honey
1 tablespoon salt
The Egg Wash:
1 egg
1 tablespoon water
*Recently I have been replacing all of the oil with 1/2 cup flax seed meal. It's a nice way to get that very nutritious grain into our diet easily and enjoyably.
First the sponge
In your mixing bowl place the 3/4 cup of warm water and sprinkle the 4 1/2 teaspoons of active dry yeast (if you prefer to buy the packets, use two for this recipe) onto it. Then add the 1 cup of whole wheat flour. Stir them together vigorously. Then cover the bowl with plastic and let it sit for 45 minutes to an hour (see, this wasn't so hard).
You will notice, when you peer into the bowl, that a lot of bubbling and expanding has taken place. It will reach a peak of expansion and then settle back down a little. That's when it's time to move onto the next step.
When your sponge is ready, uncover the bowl and add the 1 1/2 cups of warm water and 2 cups of whole wheat flour (that's right, not all 4 1/2 cups of it). Stir this in very well.
Next, the dough
Yeast can be a little sensitive. Sweet things cause it to go into overdrive and salt and oils shut it down. Before you add the remaining ingredients to the sponge temper the mixture with flour to protect the yeast a little. Otherwise you risk reducing the yeast activity and adversely affecting your final bread.
Now add the 1/2 cup vital wheat gluten, 2 1/2 tablespoons vegetable oil, 1/3 cup honey and 1 tablespoon salt. Mix these in well. Now start adding the remaining flour about 1/2 cup at a time.
On to kneading
By the time you have 4 cups total of flour, you will have a stiff dough. Now you should put in your dough hook, or put your bread on a board to knead. Use additional small amounts (like 1 tablespoon) as they are needed to keep the dough from sticking. Test the dough for stickiness in the mixer. Looking at it won't tell you enough.
Keep working the dough as long as possible, 10 minutes in the mixer. If you are kneading by hand, you're looking at 20-30 minutes. Take a break about 10-15 minutes into it and let the dough rest for 10 minutes. You will find it relaxed and easier to work then.
When you think you've had enough, draw the dough into a ball by cupping your fingers around the ball of dough and drawing the surface toward the back. Is it smooth all the way around? Or do some cracks appear around the edges? If you want it perfect, knead until the cracks go away. Take breaks if you need to. Or just move to the next step. It will still taste good and will be a starting point for you to improve upon.
The first rise
Place this dough into a large greased bowl (preferably not metal) and cover with plastic. Leave the dough to rise in a warm place for 1 to 1 1/2 hours until it doubles in size.
So what's a warm place? My house is kept rather cool, so I typically put my bread dough into the oven with the light on. Or leave it out on the counter and let it rise longer. Remember a cool rise for a longer period of time is a good thing when making bread.
When you think enough time has passed, pull the plastic back and make a big poke in the dough with a finger. Watch the hole. Did it fill up again right away? Did it fill up slowly? Or did it just sit there, a big hole, doing nothing? If the answer is either of the first two, it's not ready yet. Pull the plastic back over and go do something else for a while. Check it again later. If it's the last answer you're ready to shape the loaves.
Shaping the loaves
Shaping loaves has been a bit of a puzzle for me I've had to work it out on my own. Words cannot convey exactly what you do and pictures never seem to get at the critical bits of information. There are a couple of things you are trying to accomplish by shaping your dough that will make for a better loaf. One is getting all the air out. This kind of bread does not benefit from large air pockets. The peanut butter just squishes through them and it makes a big mess!
My first objective when I dump my now large puffy bread dough out onto the counter is to gently press all the air out of it. I'm not kneading it at this point because I don't want the relaxed dough to get stiff and elastic. That would make it difficult to shape. I ease all the air out and cut the dough in half.
The second thing I'm trying to accomplish is a high standing loaf with a perfect symmetrical mound coming out of the pan. The way I shape it will greatly affect this. I flatten each piece of dough out into a longish shape. At one end I begin to roll it up like a towel, although I'm very careful to pull the dough tight and not let any air spaces in. By pulling the dough towards me as I roll I create tension along the outside surface. This tension will improve the smooth outline of the finished loaf.
When I get to the end of the piece of dough, pulling the edge firmly I pinch the edge to the loaf. You actually pinch the dough along the seem and it will hold together. Don't tear the dough, but pinch firmly. At each end I shove the outside edge into the middle of the dough and grasp the remaining flaps and pinch them to the underside of the loaf. This takes some figuring out, but it has done wonders for making loaves with ends that don't sink down into the pan but rise up with the middle of the loaf.
The second rise
Place these into greased 9 X 5 pans. They will need to proof (another fancy word for rise) one last time. Cover them with plastic. This last rise will take an hour or less, again depending on how warm the room is. The dough should come at least an inch above the top of the pans before you put them in the oven. A finger poke is still a good option here to decide if the dough is really ready, but in this case you want the hole to fill in slightly. You need some good yeast action in the oven for a final push.
Turn your oven on to 350 degrees. While you're waiting for it to heat up, mix about a tablespoon of water with one egg and paint the top of your loaves when they are proofed. Then put them in the oven and bake for about 40 minutes.
To test for doneness, pull the loaf out of the pan and tap the bottom with a wooden handle. It should have a hollow sound. This takes a little experience but a loaf with no reverberation isn't quite done. Put it back for 5 minutes and check again.
Cool these for at least an hour before slicing. If you don't wait that long the structure of the bread will not support a knife and will mush down and stay permanently mushed when you're done mangling it. Try to be patient.
Murphy likes to bug bakers
There are a few things that can go wrong and all bread bakers are faced with variables that plague us. I'm guilty frequently of putting the loaves in the oven too soon. While the bread tastes fine and looks mostly OK, I get one side that is burst open. That's my signal that I didn't wait long enough for the final proof. I've never waited too long to put the loaf into the oven but if I had, my bread would likely be low risen and a little tough. The yeast just gave up before it got to the oven. Also, too much flour makes a low risen loaf that's rather dense. But trouble shooting bread problems is an article in itself.
Enjoy your bread, and remember you can make good bread at home, better bread than you ever dreamed--and bread that's very good for you.
Quinoa dinner rolls
Ingredients
• 1 cup quinoa
• 2 cups water
• 3 teaspoons salt
• 1 1/2 tablespoons active dried yeast
• 1 cup warm water
• 1/2 cup honey plus 1 tablespoon
• 1 cup vegetable oil
• 2 eggs whites (or you can skip and add more oil/cooked quinoa water instead)
• 2 cups whole wheat flour
• 4 cups bread flour
Method
Place the quinoa in a pot with one teaspoon of salt and one tablespoon honey, and cover with the 2 cups of water.
Bring to a simmer and cook for 15 minutes, until quinoa has absorbed all of the water. Let cool. Set aside 1/4 cup cooked quinoa for sprinkling on top of shaped rolls.
In a large bowl, dissolve the yeast in one cup of warm water. Add the honey, eggs, and oil. Add the 2 cups of whole wheat flour and mix well.
Add 2 teaspoons salt and 2 cups of the bread flour and mix well.
Add quinoa and 1 more cup of flour and knead dough, adding last cup of flour as needed.
Knead dough until dough is smooth and fairly stiff.Place dough in oiled bowl and allow to rise in a warm place until doubled in bulk, about 2 hours.
Preheat oven to 425 degrees.Punch down dough and divide into 16 equal pieces. Roll each piece into a ball, stretching the top of the roll smooth and pulling the excess dough to the underside of the roll.
Place rolls, seam side down, on a baking sheet. Brush tops of rolls with melted butter, and sprinkle with reserved cooked quinoa, and coarse salt.
Bake rolls for 10 minutes, then lower temperature to 375, and continue to bake for 15 minutes more. Rolls are ready when they are dark golden brown.
Serve warm. These keep well wrapped in foil for 2 days easily.
• 1 cup quinoa
• 2 cups water
• 3 teaspoons salt
• 1 1/2 tablespoons active dried yeast
• 1 cup warm water
• 1/2 cup honey plus 1 tablespoon
• 1 cup vegetable oil
• 2 eggs whites (or you can skip and add more oil/cooked quinoa water instead)
• 2 cups whole wheat flour
• 4 cups bread flour
Method
Place the quinoa in a pot with one teaspoon of salt and one tablespoon honey, and cover with the 2 cups of water.
Bring to a simmer and cook for 15 minutes, until quinoa has absorbed all of the water. Let cool. Set aside 1/4 cup cooked quinoa for sprinkling on top of shaped rolls.
In a large bowl, dissolve the yeast in one cup of warm water. Add the honey, eggs, and oil. Add the 2 cups of whole wheat flour and mix well.
Add 2 teaspoons salt and 2 cups of the bread flour and mix well.
Add quinoa and 1 more cup of flour and knead dough, adding last cup of flour as needed.
Knead dough until dough is smooth and fairly stiff.Place dough in oiled bowl and allow to rise in a warm place until doubled in bulk, about 2 hours.
Preheat oven to 425 degrees.Punch down dough and divide into 16 equal pieces. Roll each piece into a ball, stretching the top of the roll smooth and pulling the excess dough to the underside of the roll.
Place rolls, seam side down, on a baking sheet. Brush tops of rolls with melted butter, and sprinkle with reserved cooked quinoa, and coarse salt.
Bake rolls for 10 minutes, then lower temperature to 375, and continue to bake for 15 minutes more. Rolls are ready when they are dark golden brown.
Serve warm. These keep well wrapped in foil for 2 days easily.
Carrot Bread
This recipe was given to me by a friend who also enjoys healthy food. I've shared it with quite a few people already. It's even popular with little ones.
¾ cup raisins (They are great with or without.)
¼ cup orange juice
1 ½ cups flour (I use whole-wheat)
¾ cup sugar (I use honey)
2 t baking powder
1 t ground cinnamon
½ t salt
¼ t ground allspice (if you do not have use equal parts of ground cinnamon, cloves, nutmeg, and black pepper)
1 beaten egg
1 cup finely shredded carrots (about 3 large)
¼ cup cooking oil (can use ½ applesauce if you want lower fat, but it does affect the texture- they aren’t as moist,)
¾ cup chopped walnuts (I never have them)
Breakfast Muffins
I got this recipe from a booklet sent to me by Kroger. I made them today and they are yummy and moist! I didn't add the walnuts this time, but I will sometime in the future for their heart-healthy fat benefit. : )
Ingredients:
2 cups whole wheat pastry flour (I ground my own, on the "fine" setting)
1/4 cup ground flaxseed
2 tsp. pumpkin pie spice
1 1/2 tsp. baking soda
1 tsp. baking powder
1 tsp. cinnamon
1/4 tsp. salt
1 (15 oz) can pumpkin
1/2 cup brown sugar
1/2 cup honey
1/4 cup soymilk (I used skim milk)
1/4 cup vanilla nonfat yogurt
3 Tbs. canola oil
1 egg, lightly beaten
1 egg white, lightly beaten
1 1/4 cups frozen blueberries (do not thaw)
3/4 cup walnuts
Preparation:
Preheat oven to 375. Whisk the whole wheat flour, flaxseed, pumpkin pie spice, baking soda, baking powder, cinnamon and salt in a bowl. Combine the pumpkin, brown sugar, honey, soymilk, yogurt, canola oil, egg and egg white in a bowl and mix well. Add the flour mixture and mix until moistened. Fold in blueberries and walnuts. Spoon the batter evenly into 12 muffin cups coated with nonstick cooking spray. Bake for 23-28 minutes. Let cool for 2 minutes and then remove to a wire rack.
*I was able to get 19 muffins out of this recipe. I guess if you wanted 12 huge muffins you could do that too.
Ingredients:
2 cups whole wheat pastry flour (I ground my own, on the "fine" setting)
1/4 cup ground flaxseed
2 tsp. pumpkin pie spice
1 1/2 tsp. baking soda
1 tsp. baking powder
1 tsp. cinnamon
1/4 tsp. salt
1 (15 oz) can pumpkin
1/2 cup brown sugar
1/2 cup honey
1/4 cup soymilk (I used skim milk)
1/4 cup vanilla nonfat yogurt
3 Tbs. canola oil
1 egg, lightly beaten
1 egg white, lightly beaten
1 1/4 cups frozen blueberries (do not thaw)
3/4 cup walnuts
Preparation:
Preheat oven to 375. Whisk the whole wheat flour, flaxseed, pumpkin pie spice, baking soda, baking powder, cinnamon and salt in a bowl. Combine the pumpkin, brown sugar, honey, soymilk, yogurt, canola oil, egg and egg white in a bowl and mix well. Add the flour mixture and mix until moistened. Fold in blueberries and walnuts. Spoon the batter evenly into 12 muffin cups coated with nonstick cooking spray. Bake for 23-28 minutes. Let cool for 2 minutes and then remove to a wire rack.
*I was able to get 19 muffins out of this recipe. I guess if you wanted 12 huge muffins you could do that too.
Lightened Zucchini Bread
Although it uses white flour and sugar, it's a lighter version
of the traditional zucchini bread. We liked it a lot.
Zucchini Bread
This quick bread recipe makes two loaves. Enjoy a loaf now, and store the other in the freezer for up to one month. Toasted slices are delicious for breakfast.
3 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon baking soda
1/2 cup egg substitute
1/3 cup canola oil
1 teaspoon grated lemon rind
2 teaspoons vanilla extract
1 large egg, lightly beaten
1 1/2 cups sugar
3 cups shredded zucchini (12 ounces)
1/4 cup coarsely chopped walnuts, toasted
Cooking spray
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through baking soda) in a large bowl.
Combine egg substitute and next 4 ingredients (through egg) in a large bowl; add sugar, stirring until combined. Add zucchini; stir until well combined. Add flour mixture; stir just until combined. Stir in walnuts.
Divide batter evenly between 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.
Yield: 2 loaves, 12 servings per loaf (serving size: 1 slice)
CALORIES 150 (26% from fat); FAT 4.3g (sat 0.4g,mono 2g,poly 1.6g); IRON 1mg; CHOLESTEROL 9mg; CALCIUM 21mg; CARBOHYDRATE 25.3g; SODIUM 96mg; PROTEIN 2.7g; FIBER 0.6g
Cooking Light, JULY 2005
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of the traditional zucchini bread. We liked it a lot.
Zucchini Bread
This quick bread recipe makes two loaves. Enjoy a loaf now, and store the other in the freezer for up to one month. Toasted slices are delicious for breakfast.
3 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon baking soda
1/2 cup egg substitute
1/3 cup canola oil
1 teaspoon grated lemon rind
2 teaspoons vanilla extract
1 large egg, lightly beaten
1 1/2 cups sugar
3 cups shredded zucchini (12 ounces)
1/4 cup coarsely chopped walnuts, toasted
Cooking spray
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through baking soda) in a large bowl.
Combine egg substitute and next 4 ingredients (through egg) in a large bowl; add sugar, stirring until combined. Add zucchini; stir until well combined. Add flour mixture; stir just until combined. Stir in walnuts.
Divide batter evenly between 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.
Yield: 2 loaves, 12 servings per loaf (serving size: 1 slice)
CALORIES 150 (26% from fat); FAT 4.3g (sat 0.4g,mono 2g,poly 1.6g); IRON 1mg; CHOLESTEROL 9mg; CALCIUM 21mg; CARBOHYDRATE 25.3g; SODIUM 96mg; PROTEIN 2.7g; FIBER 0.6g
Cooking Light, JULY 2005
Morning Glory Muffins
We love this recipe! It's so full of yummy ingredients,
You won't be disappointed!
Morning Glory Muffins
Substitute apricots or raisins for chopped pitted dates, if you like. The dried fruits, nuts, oatmeal, wheat bran, and whole wheat flour contribute plenty of fiber to each muffin. Complete your breakfast with fat-free yogurt and fruit.
Yield
18 servings (serving size: 1 muffin)
Ingredients
•Cooking spray
•1 cup whole wheat flour (about 4 3/4 ounces)
•1/2 cup all-purpose flour (about 2 1/4 ounces)
•1 cup regular oats
•3/4 cup packed brown sugar
•1 tablespoon wheat bran
•2 teaspoons baking soda
•1/4 teaspoon salt
•1 cup plain fat-free yogurt
•1 cup mashed ripe banana (about 2)
•1 large egg
•1 cup chopped pitted dates
•3/4 cup chopped walnuts
•1/2 cup chopped dried pineapple
•3 tablespoons ground flaxseed (about 2 tablespoons whole)
Preparation
Preheat oven to 350°.
Place 18 muffin cups liners in muffin cups; coat liners with cooking spray.
Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.
Nutritional Information
Calories:186 (21% from fat)Fat:4.4g (sat 0.5g,mono 0.7g,poly 2.8g) Protein:4.2gCarbohydrate:35.2g
Fiber:3.4gCholesterol:12mgIron:1.2mgSodium:190mgCalcium:42mg
Charlotte Moore, Toronto, Cooking Light, JULY 2007
You won't be disappointed!
Morning Glory Muffins
Substitute apricots or raisins for chopped pitted dates, if you like. The dried fruits, nuts, oatmeal, wheat bran, and whole wheat flour contribute plenty of fiber to each muffin. Complete your breakfast with fat-free yogurt and fruit.
Yield
18 servings (serving size: 1 muffin)
Ingredients
•Cooking spray
•1 cup whole wheat flour (about 4 3/4 ounces)
•1/2 cup all-purpose flour (about 2 1/4 ounces)
•1 cup regular oats
•3/4 cup packed brown sugar
•1 tablespoon wheat bran
•2 teaspoons baking soda
•1/4 teaspoon salt
•1 cup plain fat-free yogurt
•1 cup mashed ripe banana (about 2)
•1 large egg
•1 cup chopped pitted dates
•3/4 cup chopped walnuts
•1/2 cup chopped dried pineapple
•3 tablespoons ground flaxseed (about 2 tablespoons whole)
Preparation
Preheat oven to 350°.
Place 18 muffin cups liners in muffin cups; coat liners with cooking spray.
Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Combine yogurt, banana, and egg; add to flour mixture, stirring just until moist. Fold in dates, walnuts, and pineapple. Spoon batter into prepared muffin cups. Sprinkle evenly with flaxseed. Bake at 350° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack.
Nutritional Information
Calories:186 (21% from fat)Fat:4.4g (sat 0.5g,mono 0.7g,poly 2.8g) Protein:4.2gCarbohydrate:35.2g
Fiber:3.4gCholesterol:12mgIron:1.2mgSodium:190mgCalcium:42mg
Charlotte Moore, Toronto, Cooking Light, JULY 2007
Asian Turkey Meatballs with Noodles
I really enjoy this recipe. It's a nice change in the world of meatballs. : )
Ingredients:
1 lb. ground turkey
1 cup soft bread crumbs
1/2 cup chopped mushrooms
1 egg
2 Tbs. chopped green onion
2 Tbs. soy sauce
1 1/2 tsp. minced fresh garlic
1 1/2 tsp. dark sesame oil
1 1/2 tsp. cornstarch dissolved in 1/2 cup water
1 tsp. beef bouillion granules
1/2 tsp. dark sesame oil
2 cups cooked Oriental noodles or fettuccine
thinly sliced green onion
Makes 4 servings
Ingredients:
1 lb. ground turkey
1 cup soft bread crumbs
1/2 cup chopped mushrooms
1 egg
2 Tbs. chopped green onion
2 Tbs. soy sauce
1 1/2 tsp. minced fresh garlic
1 1/2 tsp. dark sesame oil
1 1/2 tsp. cornstarch dissolved in 1/2 cup water
1 tsp. beef bouillion granules
1/2 tsp. dark sesame oil
2 cups cooked Oriental noodles or fettuccine
thinly sliced green onion
Makes 4 servings
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