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EGGS




Mini Mushroom-&-Sausage Quiches



 From EatingWell:  April/May 2005

These crustless mini quiches are like portable omelets. Turkey sausage and sauteed mushrooms keep them light and savory. Small and satisfying, they're also a good finger food for your next cocktail party.

1 dozen mini quiches | Active Time: 30 minutes | Total Time: 1 hour

Ingredients

  • 8 ounces turkey breakfast sausage, removed from casing and crumbled into small pieces
  • 1 teaspoon extra-virgin olive oil
  • 8 ounces mushrooms, sliced
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 teaspoon freshly ground pepper
  • 5 eggs
  • 3 egg whites
  • 1 cup 1% milk

Preparation

  1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin generously with cooking spray (see Tip).
  2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.
  3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.
  4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Nutrition

Per quiche : 90 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 105 mg Cholesterol; 3 g Carbohydrates; 9 g Protein; 0 g Fiber; 217 mg Sodium; 108 mg Potassium
Exchanges: 1 medium-fat meat

Tips & Notes

  • Make Ahead Tip: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.
  • A good-quality nonstick muffin tin works best for this recipe. If you don't have one, line a regular muffin tin with foil baking cups.

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Poached Eggs



From EatingWell:  April/May 2006

There are lots of ways to poach an egg. We tried 'em all. This was the winning method.

4 servings | Active Time: 10 minutes | Total Time: 20 minutes

Ingredients

  • 4 large eggs
  • 1/4 cup distilled white vinegar

Preparation

  1. Break each egg into a small bowl. Fill a large, straight-sided skillet or Dutch oven with 2 inches of water; bring to a boil. Add vinegar. Reduce to a gentle simmer: the water should be steaming and small bubbles should come up from the bottom of the pan.
  2. Submerging the lip of each bowl into the simmering water, gently add the eggs, one at a time.
  3. Cook for 4 minutes for soft set, 5 minutes for medium set and 8 minutes for hard set. Using a slotted spoon, transfer the eggs to a clean dish towel to drain for a minute.

Nutrition

Per serving : 74 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 211 mg Cholesterol; 6 g Protein; 0 g Fiber; 147 mg Sodium; 67 mg Potassium
Exchanges: 1 medium-fat meat

Tips & Notes

  • The poaching pot is much easier to clean if it's still warm from cooking.
  • Food Safety Note: If salmonella is a concern in your area, be sure to cook your eggs until hard set.

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 Quick Breakfast Taco



 From EatingWell:  May/June 2008, EatingWell for a Healthy Heart Cookbook (2008), The EatingWell Diet (2007)

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

 1 serving | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 2 corn tortillas
  • 1 tablespoon salsa
  • 2 tablespoons shredded reduced-fat Cheddar cheese
  • 1/2 cup liquid egg substitute, such as Egg Beaters

Preparation

  1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
  2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition

Per serving : 153 Calories; 2 g Fat; 1 g Sat; 0 g Mono; 3 mg Cholesterol; 15 g Carbohydrates; 17 g Protein; 0 g Fiber; 453 mg Sodium; 207 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 2 very lean meat



BEANS




 



  Smoky Black Bean Soup



From EatingWell:  March/April 2011

This will probably be the most hauntingly delicious black bean soup you’ve ever tasted. The coffee adds a slightly toasty, woodsy background note. The optional ham hock adds smoky, salty ham flavor. Serve with a mixed green salad or a grilled cheese sandwich with pickled jalapeños. Recipe by Joyce Hendley for EatingWell.

6 servings, 1 1/3 cups each | Active Time: 30 minutes | Total Time: 2 hours (not including bean-soaking time)

Ingredients

  • 1 pound dried black beans (2 cups)
  • 2 tablespoons extra-virgin olive oil
  • 2 medium onions, finely chopped, 1/3 cup reserved for garnish
  • 1 red bell pepper, finely chopped
  • 2 large stalks celery, chopped
  • 1 jalapeño pepper, seeded and finely chopped
  • 3 large cloves garlic, minced
  • 1 tablespoon ground cumin
  • 4 cups water
  • 2 cups brewed coffee
  • 1 ham hock (optional)
  • 1 bay leaf
  • 1 teaspoon salt, plus more if needed
  • 6 tablespoons reduced-fat sour cream or plain Greek yogurt for garnish
  • Chopped fresh cilantro for garnish

Preparation

  1. Pick over beans; rinse well. Place in a large bowl with cold water to cover by 2 inches. Let soak for at least 6 hours or overnight. (Or use the quick-soak method: Cover the beans with 2 inches of water and bring to a boil; simmer 2 minutes. Remove from the heat and let stand, covered, for 1 hour.) Drain.
  2. Heat oil in a soup pot or Dutch oven over medium-high heat. Add all but 1/3 cup of the onions, bell pepper, celery, jalapeño and garlic and cook, stirring frequently, until the vegetables are beginning to brown, 5 to 8 minutes. Add cumin and cook, stirring, 1 minute more. Add the beans, water, coffee, ham hock (if using) and bay leaf; cover and bring to a boil, stirring occasionally. Skim off any foam that rises to the top, reduce the heat, cover and simmer until the beans are very tender, 1 1/4 to 1 1/2 hours. If using, remove the ham hock and set it aside to cool; remove the bay leaf. Stir in salt.
  3. Puree about half of the soup in a blender or food processor until fairly smooth. (Use caution when pureeing hot liquids.) Return the pureed soup to the pot and heat through. If desired, cut meat off the ham hock, trim away any fat and chop the meat into small pieces; stir back into the soup.
  4. Serve the soup garnished with the reserved chopped onion, a dollop of sour cream (or yogurt) and cilantro, if desired.

Nutrition

Per serving : 298 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 6 mg Cholesterol; 43 g Carbohydrates; 15 g Protein; 15 g Fiber; 423 mg Sodium; 768 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3, cover and refrigerate for up to 3 days; thin with a little water if necessary after reheating.


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  Smothered Green Beans with New Potatoes



From EatingWell:  September/October 2012

This green bean recipe from chef Alex Patout of Landry’s restaurant in New Iberia, Louisiana, gets plenty of flavor from bacon and onions.

8 servings, about 3/4 cup each | Active Time: 50 minutes | Total Time: 1 hour 50 minutes

Ingredients

  • 5 slices bacon, chopped
  • 1 pound green beans, trimmed
  • 2 medium onions, finely chopped
  • 12 ounces new potatoes (4-6 small), cut into 1-inch pieces
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 4 cups water

Preparation

  1. Place a Dutch oven over medium heat, add bacon and cook until slightly browned but still soft. Add beans, onions, potatoes, pepper, salt and water. Stir well and bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook, stirring occasionally, until the beans are very tender, about 1 hour. Uncover, increase the heat to medium-high and cook, stirring occasionally, until thickened and most of the water has evaporated, 20 to 25 minutes more.

Nutrition

Per serving : 88 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 5 mg Cholesterol; 14 g Carbohydrates; 4 g Protein; 3 g Fiber; 272 mg Sodium; 349 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 vegetable, 1/2 starch, 1/2 fat



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 Grilled Green Beans with Horseradish Ketchup


From EatingWell:  July/August 2012

Grilled green beans? Absolutely! Make this grilled green beans with horseradish ketchup recipe in a grill basket if you have one, otherwise improvise with a piece of heavy-duty foil. Cook a steak or pork chops on the grill at the same time and dinner is done.

4 servings, about 3/4 cup each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

  • 1 pound green and/or yellow wax beans, trimmed
  • 1 teaspoon extra-virgin olive oil
  • 1/8 teaspoon salt
  • 1/4 teaspoon freshly ground pepper, divided
  • 1 tablespoon prepared horseradish
  • 1 tablespoon low-fat mayonnaise
  • 1 tablespoon ketchup

Preparation

  1. Preheat grill to medium-high.
  2. Toss beans with oil, salt and 1/8 teaspoon pepper in a bowl. Transfer to a grill basket (see Tip, below).
  3. Grill the beans, stirring occasionally, until tender-crisp and brown in spots, 8 to 10 minutes. If they’re browning too much before they are tender, reduce the heat or move the grill basket to a cooler spot.
  4. Combine horseradish, mayonnaise, ketchup and the remaining 1/8 teaspoon pepper in a medium bowl. Add the beans and stir to combine.

Nutrition

Per serving : 66 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 1 mg Cholesterol; 11 g Carbohydrates; 2 g Protein; 4 g Fiber; 158 mg Sodium; 192 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 fat

Tips & Notes

  • Make Ahead Tip: Equipment: Grill basket
  • Tip: If you don’t have a grill basket, you can improvise one:
fold a 24-inch piece of heavy-duty foil in half and crimp up the edges to create a lip for the “basket.”




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SALADS




 

Massaged Mustard Greens Salad



From EatingWell:  September/October 2012

A few minutes of judicious massaging will transform bitter mustard greens into a mellow, well-balanced salad spiked with hints of lemon, garlic and Parmesan.

6 servings, about 2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 2 bunches mustard greens
  • 1/2 cup freshly grated Parmesan cheese
  • 1/3 cup extra-virgin olive oil
  • 1/4 cup lemon juice
  • 3 large cloves garlic, minced
  • 1 tablespoon reduced-sodium soy sauce
  • 1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt

Preparation

  1. Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.

Nutrition

Per serving : 196 Calories; 15 g Fat; 3 g Sat; 10 g Mono; 6 mg Cholesterol; 11 g Carbohydrates; 8 g Protein; 6 g Fiber; 335 mg Sodium; 693 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1/2 lean meat, 2 1/2 fat



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Apple & Fennel Salad with Blue Cheese



From EatingWell:  September/October 2012

Apples and blue cheese are a heavenly match in this fennel and apple salad recipe dressed with a tangy cider-vinegar dressing.

5 servings, about 2 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons cider vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 large crisp, sweet apple, such as Honeycrisp or Ambrosia, thinly sliced
  • 1 medium fennel bulb, quartered and thinly sliced, fronds reserved
  • 6 cups torn butterhead lettuce
  • 1/3 cup crumbled blue cheese

Preparation

  1. Whisk oil, vinegar, salt and pepper in a large bowl. Add apple and fennel and toss to coat. Chop 1/4 cup of the fennel fronds and add to the bowl along with lettuce and blue cheese; gently toss.

Nutrition

Per serving : 174 Calories; 14 g Fat; 3 g Sat; 9 g Mono; 7 mg Cholesterol; 11 g Carbohydrates; 3 g Protein; 3 g Fiber; 269 mg Sodium; 414 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 vegetable, 2 fat

Tips & Notes

  • Shopping Tip: Choose unbruised, firm apples with smooth skin. Store for up to 4 months in the refrigerator.


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Greek Pasta Salad



From EatingWell:  July/August 2012

This quick, healthy Greek pasta salad recipe is tossed with all the elements of a Greek salad—plus chickpeas for added protein. This pasta salad holds well in the refrigerator or a cooler and tastes even better as the pasta absorbs the tomato-infused vinaigrette. Serve with pita chips.

4 servings, about 2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 2 medium tomatoes, coarsely chopped
  • 2 small cloves garlic, minced
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons red-wine vinegar
  • 8 ounces whole-wheat farfalle or similar-size pasta
  • 1 15-ounce can chickpeas, rinsed
  • 1 medium cucumber, seeded and chopped into 1/2-inch pieces
  • 1/2 cup crumbled feta cheese
  • 1/3 cup quartered pitted Kalamata olives
  • 2 tablespoons chopped fresh oregano or 2 teaspoons dried

Preparation

  1. Put a large pot of water on to boil.
  2. Combine tomatoes, garlic, oil and vinegar in a large bowl; let stand while you cook the pasta.
  3. Cook pasta in the boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse with cold water. Drain again.
  4. Add the pasta to the tomato mixture along with chickpeas, cucumber, feta, olives and oregano; gently toss to combine.

Nutrition

Per serving : 480 Calories; 19 g Fat; 5 g Sat; 11 g Mono; 17 mg Cholesterol; 65 g Carbohydrates; 16 g Protein; 9 g Fiber; 535 mg Sodium; 447 mg Potassium
4 Carbohydrate Serving
Exchanges: 4 starch, 1 vegetable, 1 lean meat, 3 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

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Green Tea




Good Green Tea Smoothie



From EatingWell:  January/February 2012

This green smoothie is packed with grapes, spinach, green tea and avocado. A touch of honey adds sweetness.

About 3 1/2 cups for 2, 1 3/4-cup servings | Active Time: 10 minutes | Total Time: 10 minutes

Ingredients

  • 3 cups frozen white grapes
  • 2 packed cups baby spinach
  • 1 1/2 cups strong brewed green tea (see Tip), cooled
  • 1 medium ripe avocado
  • 2 teaspoons honey

Preparation

  1. Combine grapes, spinach, green tea, avocado and honey in a blender; blend until smooth. Serve immediately.

Nutrition

Per serving : 345 Calories; 15 g Fat; 2 g Sat; 10 g Mono; 0 mg Cholesterol; 56 g Carbohydrates; 5 g Protein; 9 g Fiber; 36 mg Sodium; 1110 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 fruit, 1 vegetable, 1 1/2 fat

Tips & Notes

  • Tip: To brew strong green tea, use twice the amount of tea (or two tea bags), but do not over steep. Green tea should be steeped for no longer than 3 minutes; over steeping will give the tea a bitter taste.


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Iced Mint Green Tea



From EatingWell:  July/August 2007

Crisp and refreshing, you just may find yourself craving this beverage on a hot summer's night.

4 servings | Active Time: 10 minutes | Total Time: 45 minutes (including chilling time)

Ingredients

  • 1/2 cup fresh mint leaves
  • 3 green tea bags
  • 2 tablespoons honey
  • 4 cups boiling water
  • 2 cups sake, divided
  • 4 stalks lemongrass, for garnish

Preparation

  1. Combine mint leaves, tea bags, honey and boiling water. Let steep for 5 minutes; remove tea bags. Refrigerate until chilled. Divide among 4 large ice-filled glasses. Add 1/2 cup sake to each glass. Garnish with a stalk of lemongrass. Non-alcoholic variation: Omit the sake.

Nutrition

Per cocktail : 76 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 11 g Carbohydrates; 1 g Protein; 1 g Fiber; 11 mg Sodium; 67 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 other carbohydrate
Nutrition Note: Per mocktail: 37 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 9 g carbohydrate; 0 g protein; 1 g fiber; 11 mg sodium; 60 mg potassium.



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Green Jasmine-Mint Iced Tea with Lemon



 From EatingWell:  July/August 2009

Here we balance the mildly grassy flavor and slightly astringent mouthfeel of green tea with honey and lemon. Oversteeped green tea can be bitter, so don't brew it any longer than 3 minutes. And be sure to steep in simmering water: water that looks like it's steaming, with little bubbles, but not boiling.

8 servings, about 1 cup each | Active Time: 10 minutes | Total Time: 2 hours 10 minutes (including 2 hours chilling time)

Ingredients

  • 1/4 cup loose green jasmine tea, or 12 green jasmine tea bags
  • 1/2 cup fresh mint leaves, plus more whole sprigs for garnish
  • 4 cups simmering water
  • 1/2 cup lemon juice
  • 1/3 cup honey
  • 4 cups cold water

Preparation

  1. Steep loose tea (or tea bags) and mint leaves in simmering (not boiling) water for 2 to 3 minutes.
  2. Strain the tea (or remove tea bags and mint leaves) and pour into a large pitcher. Stir in lemon juice and honey until the honey is dissolved. Add cold water. Refrigerate until chilled, about 2 hours. Serve over ice with mint sprigs, if desired.

Nutrition

Per serving : 46 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 13 g Carbohydrates; 0 g Protein; 0 g Fiber; 5 mg Sodium; 39 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 carbohydrate (other)

Tips & Notes

  • Make Ahead Tip: Refrigerate for up to 1 week.

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 PEARS

 





Roasted Pears with Brie & Pistachios



 From EatingWell:  November/December 2011

Roasted pears with Brie and pistachios is delicious as a first course or a side with roast pork or lamb. Leave the stems on for the prettiest presentation.

4 servings | Active Time: 10 minutes | Total Time: 45 minutes

Ingredients

  • 2 tablespoons honey mustard
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 2 ripe pears, preferably Bosc
  • 2 ounces Brie cheese, cut into 4 slices
  • 4 teaspoons chopped pistachios, toasted (see Tip)

Preparation

  1. Preheat oven to 425°F. Coat an 8-inch-square (or similar-size) metal baking pan with cooking spray.
  2. Whisk mustard, oil, lemon juice, salt and pepper in a small bowl.
  3. Cut pears in half lengthwise, hollow out the core and slice a small piece off the other side so they will lie flat when served. Brush all over with the mustard glaze and place cored-side down in the prepared pan.
  4. Bake the pears for 30 minutes, basting halfway through with the glaze. Gently turn them over, baste again and place a piece of Brie in the hollow of each pear. Bake until the pears are tender and the Brie is slightly softened, 3 to 5 minutes. Sprinkle each pear half with 1 teaspoon pistachios.

Nutrition

Per serving : 160 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 14 mg Cholesterol; 18 g Carbohydrates; 4 g Protein; 3 g Fiber; 299 mg Sodium; 164 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 fruit, 1/2 medium-fat meat, 1 fat

Tips & Notes

  • Tip: To toast seeds and chopped, small or sliced nuts (pages 30, 40, 63), cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


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Pear & Celery Root Slaw



From EatingWell:  November/December 2011

Pears, celery root, carrots and onion combine in this flavorful fall slaw recipe. Use underripe pears to keep the texture crisp. Cutting the pears and celery root by hand into little matchsticks makes a prettier salad, but go ahead and shred them with a box grater if you’re in a hurry.

6 servings, generous 3/4 cup each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons cider vinegar
  • 1 teaspoon sugar
  • 1/2 teaspoon caraway seeds
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 slightly underripe pears, cut into matchsticks (about 4 cups)
  • 1 small celery root, peeled (see Tips), cut into matchsticks (about 1 cup)
  • 1 cup julienne-cut carrots (see Tips) or 2 medium carrots, cut into matchsticks
  • 1/4 cup very thinly sliced red onion

Preparation

  1. Whisk mayonnaise, vinegar, sugar, caraway seeds, salt and pepper in a large bowl. Add pears, celery root, carrots and onion and toss to coat. Serve at room temperature or chilled.

Nutrition

Per serving : 83 Calories; 2 g Fat; 0 g Sat; 0 g Mono; 3 mg Cholesterol; 17 g Carbohydrates; 1 g Protein; 3 g Fiber; 219 mg Sodium; 226 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 vegetable

Tips & Notes

  • Tips: To peel celery root, remove the thick skin with a knife or use a vegetable peeler and peel around the root at least three times to make sure to remove the layer of the fibrous skin.
  • Look for peeled and precut carrots, called “julienne-cut,” with other prepared vegetables in the produce department.


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Potato-Pear Latkes



From EatingWell:  November/December 2011

It’s easy to make crispy latkes for Hanukkah without oodles of oil. Adding shredded pears to the traditional potato mixture gives the latkes a hint of sweetness; a touch of fresh sage provides an herbal note that goes well with most holiday meals. Serve the latkes topped with a dollop of low-fat sour cream or enjoy them plain.

6 servings, 2 latkes each | Active Time: 35 minutes | Total Time: 55 minutes

Ingredients

  • 1 pound Yukon Gold potatoes, shredded
  • 1 large firm (slightly underripe) pear, shredded
  • 2 6-inch-square pieces matzo, crushed
  • 1 medium shallot, finely chopped
  • 2 teaspoons finely chopped fresh sage
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 large egg, lightly beaten
  • 3 tablespoons canola oil, divided

Preparation

  1. Toss potatoes, pear and matzo in a large bowl and let stand, stirring once or twice, until the matzo is softened, about 20 minutes. Stir in shallot, sage, salt and pepper. Add egg and stir to coat.
  2. Place a baking sheet in the oven; preheat to 200°F.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook 4 latkes at a time, using 1/4 cup lightly packed potato-pear mixture for each. Press with the back of a spatula to flatten into a 3-inch cake. Cook until crispy and golden, 2 to 3 minutes per side. Transfer to the baking sheet in the oven to keep warm. Repeat with two more batches of the remaining potato mixture and oil, reducing the heat as necessary to prevent burning.

Nutrition

Per serving : 189 Calories; 8 g Fat; 1 g Sat; 5 g Mono; 31 mg Cholesterol; 28 g Carbohydrates; 4 g Protein; 3 g Fiber; 401 mg Sodium; 429 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1/2 fruit, 1 1/2 fat


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SOUPS

  





Asparagus Soup



 From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

This creamless but still creamy soup is a great lunch or summer-night dinner on its own - but you can also spoon it over lump crabmeat, cooked shrimp or cubed tofu for a heftier meal.

2 servings, 1 1/2 cups each | Active Time: 20 minutes | Total Time: 30 minutes

Ingredients

  • 1 14-ounce can reduced-sodium chicken broth
  • 1/4 cup water
  • 1 yellow-fleshed potato, such as Yukon Gold (6 ounces), peeled and cut into 1/2-inch cubes
  • 1 medium shallot, thinly sliced
  • 1 clove garlic, thinly sliced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried savory, or marjoram leaves
  • 1/8 teaspoon salt
  • 12 ounces asparagus, woody ends removed, sliced into 1-inch pieces
  • 1 1/2 ounces thinly sliced prosciutto, chopped
  • Freshly ground pepper, to taste

Preparation

  1. Place broth, water, potato, shallot, garlic, thyme, savory (or marjoram) and salt in a large saucepan. Bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer until the potato is tender, about 8 minutes. Add asparagus, return to a simmer, and cook, covered, until the asparagus is tender, about 5 minutes more.
  2. Meanwhile, cook prosciutto in a small skillet over medium heat, stirring, until crisp, about 5 minutes.
  3. Pour the soup into a large blender or food processor (see Tip); puree until smooth, scraping down the sides if necessary. Season with pepper. Serve topped with the crisped prosciutto.

Nutrition

Per serving : 174 Calories; 3 g Fat; 1 g Sat; 0 g Mono; 20 mg Cholesterol; 25 g Carbohydrates; 15 g Protein; 5 g Fiber; 818 mg Sodium; 378 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 lean meat

Tips & Notes

  • Make Ahead Tip: Prepare the soup (Steps 1 & 3), cover and refrigerate for up to 2 days. Top with prosciutto just before serving.
  • Hot liquids can splatter out of a blender when it's turned on. To avoid this, remove the center piece of the lid. Loosely cover the hole with a folded kitchen towel and turn the blender on. Better airflow will keep the contents from spewing all over the kitchen.


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 Curried Squash & Chicken Soup



From EatingWell:  EatingWell Serves Two

Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.

2 servings, 1 3/4 cups each | Active Time: 15 minutes | Total Time: 20 minutes

Ingredients

  • 1 10-ounce package frozen pureed winter squash
  • 1/2 cup lite coconut milk, (see Tips for Two)
  • 1/2 cup water
  • 8 ounces boneless, skinless chicken breast, thinly sliced
  • 1 6-ounce bag baby spinach
  • 2 teaspoons lime juice
  • 2 teaspoons brown sugar
  • 1/2-1 teaspoon Thai red curry paste, (see Note)
  • 1/4 teaspoon salt

Preparation

  1. Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer.

Nutrition

Per serving : 274 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 63 mg Cholesterol; 22 g Carbohydrates; 28 g Protein; 6 g Fiber; 453 mg Sodium; 1288 mg Potassium
Exchanges: 1 starch, 2 vegetable, 3 very lean meat, 1 fat

Tips & Notes

  • Tips for Two: Refrigerate coconut milk for up to 4 days or freeze for up to 2 months. Drizzle on sliced fresh fruit; use as some of the liquid for cooking rice.
  • Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.


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Hawaiian Ginger-Chicken Stew for Two



 From EatingWell:  March/April 2009

This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.

2 servings, about 1 cup each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

  • 1 1/2 teaspoons sesame oil, or canola oil
  • 1/2 pound chicken tenders, cut into 1-inch pieces
  • 1 1-inch piece fresh ginger, peeled and cut into matchsticks or minced
  • 2 cloves garlic, thinly sliced
  • 1/4 cup dry sherry, (see Tip)
  • 1 cup reduced-sodium chicken broth
  • 3/4 cup water
  • 1 tablespoon reduced-sodium soy sauce
  • 1/2 teaspoon Asian red chile sauce, such as sriracha, or to taste
  • 1/2 bunch mustard greens, or chard, stemmed and chopped (3-3 1/2 cups), or 1 cup frozen chopped mustard greens

Preparation

  1. Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
  2. Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.

Nutrition

Per serving : 201 Calories; 4 g Fat; 1 g Sat; 1 g Mono; 69 mg Cholesterol; 7 g Carbohydrates; 31 g Protein; 3 g Fiber; 346 mg Sodium; 369 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 1/2 lean meat

Tips & Notes

  • Tip: “Cooking sherry” can be high in sodium. Instead, look for dry sherry with other fortified wines in your wine or liquor store.


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LEAN BEEF

 





Lean & Spicy Taco Meat



 From EatingWell:  May/June 2007

A combination of lean ground beef and ultra-lean ground turkey breast makes a less-greasy filling. Bypass taco-seasoning packets in favor of making your own full-flavored filling.

6 servings, about 1/2 cup each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

  • 8 ounces 93%-lean ground beef
  • 8 ounces 99%-lean ground turkey breast
  • 1/2 cup chopped onion
  • 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
  • 1/2 teaspoon dried oregano

Preparation

  1. Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Nutrition

Per serving : 98 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 35 mg Cholesterol; 3 g Carbohydrates; 17 g Protein; 1 g Fiber; 243 mg Sodium; 26 mg Potassium
Exchanges: 3 1/2 very lean meat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Reheat just before serving.
  • Tip: Look for Rotel brand diced tomatoes with green chiles—original or mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice).


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Beef & Portobello Mushroom Stroganoff



From EatingWell:  The EatingWell Healthy in a Hurry Cookbook (2006)

Our version of beef Stroganoff tops seared flank steak with a rich-tasting sauce made with a touch of cognac, reduced-fat sour cream and plenty of portobello mushrooms. Serve over whole-wheat egg noodles.

4 servings, 1 1/2 cups each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

  • 2 teaspoons plus 1 tablespoon canola oil, divided
  • 1 pound flank steak, trimmed
  • 4 large portobello mushrooms, stemmed, halved and thinly sliced
  • 1 large onion, sliced
  • 3/4 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 3 tablespoons all-purpose flour
  • 1 14-ounce can reduced-sodium beef broth
  • 2 tablespoons cognac, or brandy
  • 1 tablespoon red-wine vinegar
  • 1/2 cup reduced-fat sour cream
  • 4 tablespoons chopped fresh chives, or parsley

Preparation

  1. Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.
  2. Heat the remaining 1 tablespoon oil in the pan over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, cognac (or brandy) and vinegar and bring to a boil, stirring often. Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

Nutrition

Per serving : 404 Calories; 19 g Fat; 7 g Sat; 8 g Mono; 74 mg Cholesterol; 14 g Carbohydrates; 37 g Protein; 2 g Fiber; 426 mg Sodium; 969 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat

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___________________________________________________







 

 Bell Pepper & Beef Curry



 From EatingWell:  May/June 2012

A combination of green beans, red bell peppers and sweet mango makes this beef curry recipe colorful. The heat and salt level can vary widely in red curry paste depending on the brand—taste as you go. Serve with noodles and a basil-and-jícama salad.
4 servings, about 2 cups each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

  • 1 pound beef sirloin or strip steak, trimmed, thinly sliced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon plus 2 teaspoons canola oil, divided
  • 8 ounces green beans, trimmed, cut into 2-inch pieces (about 2 cups)
  • 2 red bell peppers, cut into thin, 2-inch strips
  • 1 14-ounce can “lite” coconut milk
  • 2 tablespoons red curry paste
  • 1 large mango, cut into 1-inch chunks
  • 4 lime wedges

Preparation

  1. Sprinkle beef with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the beef and cook, stirring occasionally, until browned, 2 to 3 minutes. Transfer to a plate with a slotted spoon and drain any liquid from the pan; wipe out the pan.
  2. Reduce heat to medium. Add the remaining 2 teaspoons oil, green beans and bell peppers to the pan and cook, stirring, just until the beans begin to color, 2 to 4 minutes. Combine coconut milk and curry paste and pour the mixture into the pan. Bring to a simmer. Cover and cook until the vegetables are just tender, 2 to 3 minutes. Return the beef and any juice on the plate to the pan along with mango; cook, stirring once or twice, until heated through, 2 to 3 minutes. Serve with lime wedges.

Nutrition

Per serving : 368 Calories; 18 g Fat; 7 g Sat; 6 g Mono; 60 mg Cholesterol; 27 g Carbohydrates; 27 g Protein; 5 g Fiber; 356 mg Sodium; 690 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 1/2 fruit, 3 lean meat, 2 1/2 fat

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 OLIVE OIL

 

Herbed Extra-Virgin Olive Oil



 From EatingWell:  December 2005/January 2006

Serve with sliced baguette for dipping.

About 1/4 cup | Active Time: 5 minutes | Total Time: 5 minutes

Ingredients

  • 3 tablespoons fresh chopped herbs, (such as thyme, rosemary, marjoram or chives)
  • 1/2 teaspoon kosher salt
  • 1/4 cup extra-virgin olive oil

Preparation

  1. Combine herbs, salt and oil in a small bowl.

Nutrition

Per tablespoon : 128 Calories; 14 g Fat; 2 g Sat; 11 g Mono; 0 mg Cholesterol; 0 g Carbohydrates; 0 g Protein; 0 g Fiber; 295 mg Sodium; 12 mg Potassium
Exchanges: 3 fat



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 ________________________________________






 

Oil-Poached-Garlic Puree & Roasted-Garlic Oil



 From EatingWell:  December 2005/January 2006

When you have these on hand, you can work miracles with any entree.

1/2-2/3 cup puree and about 2 cups oil | Active Time: 30 minutes | Total Time: 2 1/2 hours

Ingredients

  • 4 cups water
  • 4 heads garlic, cloves separated
  • 1 1/2 cups canola oil
  • 1/2 cup extra-virgin olive oil

Preparation

  1. Bring water to a boil in a medium saucepan. Remove from the heat, add garlic, stir to submerge and let sit until the garlic skins are softened and cool enough to handle, about 50 minutes. Strain the garlic, remove the skins and cut off the hard nub where the clove was attached to the head.
  2. Place the garlic, canola oil and extra-virgin olive oil in a medium saucepan; bring to a gentle simmer over medium-low heat. Reduce the heat to low and maintain a very gentle simmer (it may be necessary to slide the pan to the edge of the burner). Simmer until the cloves are golden and very soft when pressed with a fork, 40 to 50 minutes. Let cool for 30 minutes.
  3. Transfer the cooled garlic to a sieve to drain, reserving the oil. Transfer the garlic to a food processor and puree until smooth, scraping down the sides occasionally. Store the puree and the oil separately in the refrigerator.

Nutrition

Per tablespoon (puree) : 94 Calories; 12 g Fat; 1 g Sat; 8 g Mono; 0 mg Cholesterol; 12 g Carbohydrates; 2 g Protein; 1 g Fiber; 6 mg Sodium; 0 mg Potassium
Exchanges: 1 vegetable, 1 fat
Nutrition Note: Per tablespoon (oil): 105 calories; 12 g fat (1 g sat, 8 g mono); 0 mg cholesterol; 0 g carbohydrate; 0 g protein; 0 g fiber; 0 mg sodium.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate puree for up to 1 week; cover and refrigerate oil for no more than 1 week.


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Walnut Oil Vinaigrette




 From EatingWell:  Summer 2004, The Essential EatingWell Cookbook (2004)

Common in Indian and Middle Eastern cooking, pomegranate molasses is a sweet-yet-tart sauce made from reduced pomegranate juice. Combined with walnut oil, it makes a zesty dressing, perfect for sweet greens like Bibb lettuce and sugar snap peas. Toasted walnuts are a natural topping.

About 1/2 cup | Active Time: 5 minutes | Total Time: 5 minutes

Ingredients

  • 1 tablespoon red-wine vinegar
  • 2 teaspoons pomegranate molasses, (see Ingredient note) or frozen cranberry juice concentrate
  • 1/8 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/3 cup walnut oil, or extra-virgin olive oil

Preparation

  1. Whisk vinegar, pomegranate molasses (or cranberry juice concentrate), salt and pepper in a small bowl. Slowly whisk in oil.

Nutrition

Per tablespoon : 82 Calories; 9 g Fat; 1 g Sat; 2 g Mono; 0 mg Cholesterol; 1 g Carbohydrates; 0 g Protein; 0 g Fiber; 37 mg Sodium; 0 mg Potassium
Exchanges: 2 fat

Tips & Notes

  • Ingredient Note: Pomegranate molasses lends a bright, tangy flavor to many Middle Eastern and Persian dishes. (Do not confuse it with grenadine syrup, which is very sweet and contains little or no pomegranate juice.) Bottled molasses is sold in Middle Eastern markets and some large supermarkets.

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For more olive oil recipes:  http://www.eatingwell.com/search/apachesolr_search/olive%20oil





 GRAPEFRUIT


;

Grapefruit Chicken Satay Salad



 From EatingWell:  January/February 2007

This tossed salad borrows the basic flavors of Thai satay and turns them into a rich and satisfying entree salad.

4 servings, about 2 cups each | Active Time: 40 minutes | Total Time: 50 minutes

Ingredients

  • 2 large pink or ruby-red grapefruits
  • 1 pound boneless skinless chicken breasts, cut into 1/4-inch-thick strips
  • 1 teaspoon dry mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • 1/4 cup smooth natural peanut butter
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sugar
  • 1/4 teaspoon hot sauce, or to taste
  • 8 cups roughly chopped romaine lettuce, (about 2 hearts)
  • 1 cup sliced radishes, (about 8 radishes)

Preparation

  1. With a sharp knife, remove the peel and white pith from grapefruits and discard. Cut the grapefruit segments from the surrounding membranes, letting them drop into a small bowl. Working over a large bowl, squeeze the remaining membranes to extract the juice. Set the segments and juice aside separately.
  2. Position rack in upper third of oven; preheat broiler. Line a broiler pan or baking sheet with foil.
  3. Toss chicken, dry mustard, garlic powder, cinnamon, coriander, ginger, pepper and salt in a large bowl until the chicken is well coated. Place on the prepared pan in a single layer.
  4. Broil the chicken until cooked through, about 5 minutes.
  5. Meanwhile, whisk peanut butter, soy sauce, sugar and hot sauce into the reserved grapefruit juice until smooth. Add the cooked chicken and lettuce; toss to combine. Serve the salad topped with radishes and the reserved grapefruit segments.

Nutrition

Per serving : 310 Calories; 12 g Fat; 2 g Sat; 1 g Mono; 63 mg Cholesterol; 24 g Carbohydrates; 30 g Protein; 6 g Fiber; 641 mg Sodium; 730 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 fruit, 1 vegetable, 3 very lean meat, 2 fat

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Grapefruit Brulee



 From EatingWell:  January/February 2007

Here's a simple dessert, a fit cure for wintertime blues. Simply broil the grapefruit slices until warm and irresistible. Follow them up with a strong cup of aromatic jasmine or Earl Grey tea.

6 servings, 2 slices each | Active Time: 20 minutes | Total Time: 30 minutes

Ingredients

  • 3 large pink or ruby-red grapefruits
  • 6 tablespoons packed dark brown sugar
  • 1 tablespoon butter, cut into tiny pieces
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon freshly grated nutmeg

Preparation

  1. Position oven rack about 5 inches from broiler; preheat broiler.
  2. Slice the stem end and opposite end off each grapefruit. Stand the grapefruit, one cut-end down, on a work surface. Cut off the rind and pith with a sharp knife, making sure to remove all the white pith. Cut each fruit into 4 rounds, about 1/2 inch thick, by making slices parallel to the ones you made on the top and bottom.
  3. Place the slices in a large baking pan in a single layer. Top each with 1 1/2 teaspoons brown sugar, dot with butter and sprinkle with a pinch of cinnamon and nutmeg.
  4. Broil the grapefruit until bubbling and starting to brown, 6 to 8 minutes. Drizzle pan juices over each serving.

Nutrition

Per serving : 121 Calories; 2 g Fat; 1 g Sat; 0 g Mono; 5 mg Cholesterol; 27 g Carbohydrates; 1 g Protein; 2 g Fiber; 5 mg Sodium; 215 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 fruit, 1 other carbohydrate, 1/2 fat



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Mixed Green Salad with Grapefruit & Cranberries



 From EatingWell:  November/December 2009

Grapefruit juice is the base for the tangy vinaigrette on this salad studded with grapefruit segments and dried cranberries. It serves 12 as a starter or about 6 if you’d like a large portion per person.

12 servings, about 1 cup each | Active Time: 25 minutes | Total Time: 25 minutes

Ingredients

  • 2 red grapefruit
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons minced scallions
  • 1 tablespoon white-wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 8 cups torn butter lettuce
  • 6 cups baby spinach
  • 1 14-ounce can hearts of palm (see Shopping Tip), drained and cut into bite-size pieces
  • 1/3 cup dried cranberries
  • 1/3 cup toasted pine nuts (see Tip)

Preparation

  1. Remove the skin and white pith from grapefruit with a sharp knife. Working over a bowl, cut the segments from their surrounding membranes. Cut the segments in half on a cutting board and transfer to a large salad bowl. Squeeze the grapefruit peel and membranes over the original bowl to extract 1/4 cup grapefruit juice.
  2. Whisk oil, scallions, vinegar, salt and pepper into the bowl with the grapefruit juice.
  3. Add lettuce, spinach and hearts of palm to the salad bowl with the grapefruit segments. Just before serving, toss the salad with the dressing until well coated. Sprinkle cranberries and pine nuts on top.

Nutrition

160 Calories; 11 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 15 g Carbohydrates; 3 g Protein; 3 g Fiber; 196 mg Sodium; 360 mg Potassium

1 Carbohydrate Serving
Exchanges: 1 fruit, 2 fat
Nutrition Note: Vitamin A (70% daily value), Vitamin C (45% dv), Folate (21% dv).

Tips & Notes

  • Make Ahead Tip: Refrigerate the dressing (Steps 1-2) in a jar or cruet for up to 2 days. Refrigerate the grapefruit segments for up to 2 days. Assemble and refrigerate the undressed salad for up to 4 hours. Toss with the dressing and top with cranberries and pine nuts just before serving.
  • Shopping tip: Hearts of palm are the tender inner stem portion of certain species of palm trees. Their flavor and texture is reminiscent of artichoke. Look for canned hearts of palm near other canned vegetables in most supermarkets.
  • Tip: To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

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 CINNAMON

 





Cinnamon-Sugar Cookies



 From EatingWell:  March/April 2012

It’s quick and easy to mix together these slice-and-bake cinnamon-sugar cookies whenever you need something sweet. The recipe makes enough dough so you can bake half and put the other half in the freezer—ready to pull out and bake up a few fresh cookies anytime.

About 6 dozen cookies | Active Time: 35 minutes | Total Time: 3 hours

Ingredients

  • 1 1/2 cups white whole-wheat flour (see Tip)
  • 1 1/2 cups all-purpose flour
  • 3 teaspoons ground cinnamon, divided
  • 1 1/4 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup plus 1 teaspoon sugar, divided
  • 5 tablespoons canola oil
  • 4 tablespoons unsalted butter, at room temperature
  • 2 large eggs
  • 2 teaspoons vanilla extract

Preparation

  1. Whisk white whole-wheat flour, all-purpose flour, 2 teaspoons cinnamon, baking powder, baking soda and salt in a medium bowl.
  2. Beat 1 cup sugar, oil and butter in a mixing bowl with an electric mixer on high until smooth, scraping down the sides. Add eggs and vanilla and beat until smooth, scraping down the sides. Add the flour mixture and mix on low speed until just combined.
  3. Place half the dough on a large piece of plastic wrap and shape into a 10-inch log (it’s OK if it’s not perfectly round). Repeat with the remaining dough. Wrap and freeze until just firm, about 45 minutes. Reroll the logs to make them rounder and return to the freezer until very firm, at least 1 hour more.
  4. Preheat oven to 350°F. Line a baking sheet with parchment paper or a silicone mat.
  5. Remove one roll of dough at a time from the freezer and let stand at room temperature for 5 minutes. Unwrap the dough and slice crosswise into 1/4-inch-thick rounds, turning the dough a quarter turn after each slice to help keep the cookies round. Place 1/2 inch apart on the prepared baking sheet. If your cookies aren’t as round as you want them to be, shape the dough with your fingers. Combine the remaining 1 teaspoon each cinnamon and sugar in a small bowl and sprinkle each cookie with a little.
  6. Bake 8 minutes for soft cookies or 10 minutes for crisp cookies. Transfer to a wire rack to cool completely. Repeat with the remaining roll of dough, if desired.

Nutrition

Per cookie : 46 Calories; 2 g Fat; 1 g Sat; 1 g Mono; 7 mg Cholesterol; 7 g Carbohydrates; 1 g Protein; 0 g Fiber; 24 mg Sodium; 9 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 carbohydrate (other), 1/2 fat

Tips & Notes

  • Make Ahead Tip: Store wrapped rolls of dough in the freezer for up to 3 months.
  • Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat flour. It is available at large supermarkets and natural-foods stores and online at bobsredmill.com or kingarthurflour.com. Store it in the freezer.

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Cider-Glazed Roots with Cinnamon Walnuts



From EatingWell:  November/December 2008

Here we roast a variety of roots with a brown sugar-cider glaze. Make them instead of candied sweet potatoes at your Thanksgiving celebration. If you include red beets, the whole dish will take on a gorgeous ruby hue.
6 servings, about 3/4 cup each | Active Time: 30 minutes | Total Time: 1 hour 35 minutes

Ingredients

  • 3 pounds assorted root vegetables, peeled (see Tip) and cut into 1-inch pieces
  • 1 cup apple cider
  • 1/4 cup dark brown sugar
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup chopped walnuts
  • 1 tablespoon butter
  • 1/8 teaspoon ground cinnamon

Preparation

  1. Preheat oven to 400°F.
  2. If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil.
  3. Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more.
  4. Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly.
  5. Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.

Nutrition

Per serving : 219 Calories; 9 g Fat; 2 g Sat; 1 g Mono; 5 mg Cholesterol; 34 g Carbohydrates; 4 g Protein; 7 g Fiber; 362 mg Sodium; 730 mg Potassium
2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 1 carbohydrate (other), 1 1/2 fat

Tips & Notes

  • Tip: Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with a knife can be easier. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. Follow the contour of the vegetable with your knife. If you use a vegetable peeler on the tougher roots, peel around each vegetable at least three times to ensure all the fibrous skin has been removed.


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_________________________________________






Baked Apple-Cinnamon French Toast



 From EatingWell:  September/October 2007

This baked apple-cinnamon French toast can be prepared in advance and then simply popped in the oven for a leisurely and luxurious weekend morning. By using nonfat instead of whole milk and eliminating the egg yolks, the calories are cut by half and the fat is reduced by nearly 80 percent in our griddle-free version.

12 servings | Active Time: 25 minutes | Total Time: 9 1/2 hours (including 8 hours refrigeration time)

Ingredients

  • 3 cups nonfat milk
  • 2 cups pasteurized liquid egg whites, such as Egg Beaters
  • 3 tablespoons honey
  • 1 1/2 teaspoons vanilla extract
  • 1/4 teaspoon salt
  • 1 1-pound loaf sliced whole-wheat bread
  • 1 cup chopped dried apples, (3 ounces)
  • 1/2 cup raisins
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 tablespoon confectioners' sugar

Preparation

  1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.
  2. Trim crusts off 8 bread slices and set aside. Cut the crusts and the remaining bread into 1-inch pieces. Toss with dried apples, raisins, cinnamon and nutmeg in another large bowl.
  3. Coat a 9-by-13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it’s evenly moist. Cover with parchment paper, then foil, and refrigerate for at least 8 hours or up to 24 hours.
  4. Preheat oven to 350°F.
  5. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners’ sugar and serve.

Nutrition

Per serving : 183 Calories; 1 g Fat; 0 g Sat; 1 g Mono; 1 mg Cholesterol; 33 g Carbohydrates; 10 g Protein; 4 g Fiber; 344 mg Sodium; 312 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 starch, 1/2 fruit

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.


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For more cinnamon recipes:   http://www.eatingwell.com/search/apachesolr_search/cinnamon






VINEGAR




 

Chicken in Garlic-Vinegar Sauce



 From EatingWell:  January/February 2009

Braising chicken in vinegar and herbs is a very popular way of cooking in Mediterranean Europe. Often paired with sweet sausage, this is a gutsy, wholesome dish that can be made a day ahead. Serve with whole-wheat couscous tossed with fresh herbs and steamed broccolini.

6 servings | Active Time: 1 hour | Total Time: 1 hour 50 minutes

Ingredients

  • 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
  • 1/2 teaspoon coarse salt, plus a pinch, divided
  • 1/2 teaspoon freshly ground pepper
  • 7 teaspoons extra-virgin olive oil, divided
  • 1 tablespoon butter
  • 1/2 cup minced shallots
  • 16 large cloves garlic, peeled
  • 1/3 cup sherry vinegar, or red-wine vinegar
  • 1 cup reduced-sodium chicken broth
  • 2 sprigs fresh thyme, or 2 teaspoons dried
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon Dijon mustard
  • 2 teaspoons tomato paste
  • 2 teaspoons all-purpose flour
  • 2 medium tomatoes, seeded and cut into 1/2-inch pieces
  • 2 tablespoons finely minced fresh chives

Preparation

  1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
  2. Heat 2 teaspoons oil and butter in a large heavy casserole or Dutch oven over medium heat. Add half the chicken pieces and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to a large plate. Add 2 teaspoons oil to the pot. Add the remaining chicken and cook, turning occasionally, until browned on all sides, 5 to 7 minutes. Remove to the plate.
  3. Heat 2 more teaspoons oil. Add shallots and garlic and cook, stirring, until the shallots are soft and lightly browned, about 1 minute. Add vinegar and bring to a simmer. Return the chicken to the pot. Pour in broth and then carefully nestle the thyme sprigs among the chicken pieces (or stir in dry thyme).
  4. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
  5. Just before the chicken is done, whisk sour cream, mustard, tomato paste and flour in a small bowl until smooth. Combine tomatoes, chives, the remaining 1 teaspoon oil and pinch of salt in another small bowl; reserve for garnish.
  6. When the chicken is done, remove to a plate, discarding the thyme sprigs (if using). Stir the sour cream mixture into the sauce; bring to a simmer. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with the tomato mixture.

Nutrition

Per serving : 315 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 123 mg Cholesterol; 9 g Carbohydrates; 35 g Protein; 1 g Fiber; 358 mg Sodium; 587 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat, 2 fat

Tips & Notes

  • Make Ahead Tip: Prepare through Step 4; cool to room temperature and refrigerate for up to 1 day. Finish with Steps 5-6 before serving.
  • Tip: If you are using a combination of thighs, drumsticks and breasts, cut each breast in half crosswise to make pieces about the size of a thigh. And if you buy whole legs, separate the drumsticks and thighs. When the pieces are about the same size, they'll cook at about the same rate.


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Rice & Lentil Salad



 From EatingWell:  September/October 2009

A simple dressing of sherry vinegar, Dijon mustard and paprika flavors this rice and lentil salad. It's a great way to use up leftovers.

4 servings, about 1 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons sherry vinegar or red-wine vinegar
  • 1 tablespoon finely chopped shallot
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon paprika, preferably smoked
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cups cooked brown rice
  • 1 15-ounce can lentils, rinsed, or 11/3 cups cooked lentils
  • 1 carrot, diced
  • 2 tablespoons chopped fresh parsley

Preparation

  1. Whisk oil, vinegar, shallot, mustard, paprika, salt and pepper in a large bowl. Add rice, lentils, carrot and parsley; stir to combine.

Nutrition

Per serving : 250 Calories; 8 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 36 g Carbohydrates; 8 g Protein; 8 g Fiber; 272 mg Sodium; 151 mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 lean meat, 1 1/2 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days.

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Citrus-Soy Dipping Sauce



 From EatingWell:  July/August 2012

This citrus-soy dipping sauce, a blend of reduced-sodium soy sauce, lemon juice, lime juice and vinegar, has so much more great flavor than plain old soy sauce—and less sodium too!

About 1 cup | Active Time: 5 minutes | Total Time: 5 minutes

Ingredients

  • 1/2 cup plus 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons lemon juice
  • 2 tablespoons lime juice
  • 2 tablespoons white vinegar

Preparation

  1. Combine soy sauce, lemon juice, lime juice and vinegar in a bowl.

Nutrition

Per tablespoon : 6 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 1 g Carbohydrates; 1 g Protein; 0 g Fiber; 333 mg Sodium; 22 mg Potassium
0 Carbohydrate Serving
Exchanges: free food

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 weeks.

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For more vinegar recipes:  http://www.eatingwell.com/search/apachesolr_search/vinegar




 TOFU

 

Chipotle-Orange Broccoli & Tofu



 From EatingWell:  September/October 2012

Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you’re shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.

4 servings, about 1 1/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

  • 1 14-ounce package extra-firm water-packed tofu
  • 1/2 teaspoon salt, divided
  • 3 tablespoons canola oil, divided
  • 6 cups broccoli florets
  • 1 cup orange juice
  • 1 tablespoon minced chipotle in adobo (see Tip), seeded if desired
  • 1/2 cup chopped fresh cilantro

Preparation

  1. Drain tofu and pat dry; cut into 1/2- to 3/4-inch cubes. Sprinkle tofu on all sides with 1/4 teaspoon salt. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple of minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.
  2. Add the remaining 1 tablespoon oil and broccoli to the pan and sprinkle with the remaining 1/4 teaspoon salt; cook, stirring, until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2 to 3 minutes more.
  3. Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1 to 2 minutes. Remove from the heat and stir in cilantro.

Nutrition

Per serving : 242 Calories; 17 g Fat; 1 g Sat; 11 g Mono; 0 mg Cholesterol; 14 g Carbohydrates; 13 g Protein; 4 g Fiber; 337 mg Sodium; 612 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 vegetable, 1 1/2 medium-fat meat, 2 fat

Tips & Notes

  • Tip: Look for the small cans of chipotle chiles in adobo sauce with Mexican foods at large supermarkets.

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Tofu & Vegetable Stew



 From EatingWell:  May/June 2012

 A predominance of umami ingredients (tofu, miso, eggs, soy sauce) make this chunky vegetable stew recipe wonderfully hearty. Use firm silken tofu if you prefer a soft texture; opt for regular firm tofu for more chew.
5 servings, about 2 cups each | Active Time: 40 minutes | Total Time: 40 minutes

Ingredients

  • 1 1/2 tablespoons canola oil
  • 1 medium onion, chopped
  • 1 1/2 tablespoons grated or minced fresh ginger
  • 4 cups thinly sliced napa cabbage
  • 4 cups vegetable broth
  • 1/2 cup snipped dulse or arame seaweed
  • 1 cup corn kernels, fresh or frozen
  • 2 12- to 14-ounce packages firm tofu, silken or regular, drained if necessary, cut into 1/4-inch cubes
  • 1/4 cup white miso (see Tip)
  • 2 large eggs, beaten
  • 4 scallions, chopped
  • 2 tablespoons rice vinegar

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and ginger; cook, stirring often, until fragrant, about 1 minute. Add cabbage; cook, stirring occasionally, until starting to wilt, 1 to 2 minutes.
  2. Pour in broth, add seaweed and bring to a boil. Reduce heat to medium and simmer for 5 minutes. Add corn, return to a simmer and cook for 2 minutes. Add tofu and cook until hot, about 3 minutes. Stir in miso and cook 1 minute more.
  3. Drizzle eggs onto the surface of the stew and let simmer, undisturbed, until the eggs are just set, 1 to 2 minutes. Remove from the heat and add scallions and vinegar; gently stir to combine.

Nutrition

Per serving : 251 Calories; 12 g Fat; 2 g Sat; 4 g Mono; 74 mg Cholesterol; 22 g Carbohydrates; 17 g Protein; 4 g Fiber; 987 mg Sodium; 606 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 1 medium fat meat, 1 fat

Tips & Notes

  • Tip: Miso is a fermented soybean paste that adds flavor to dishes like soups, sauces and salad dressings. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken. Look for it near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.


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Three-Pea, Cashew & Tofu Stir-Fry



 From EatingWell:  May/June 2012

Pressing tofu before making this tofu stir-fry recipe gives it a chewy, satisfying texture. Three green peas—sugar snaps, snow peas and shelling peas—balance it out with brightly flavored crunch. Hoisin—a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices—gives the stir-fry rich depth of flavor with just one ingredient. Look for it, as well as chile-garlic sauce, in the Asian section of the marke

 4 servings, about 1 3/4 cups each | Active Time: 50 minutes | Total Time: 50 minutes

Ingredients

  • 1 14-ounce package water-packed extra-firm or firm tofu, drained
  • 3 tablespoons hoisin sauce
  • 2 tablespoons reduced-sodium soy sauce
  • 1/2 teaspoon chile-garlic sauce
  • 2 tablespoons canola oil, divided
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 2 1/2 cups sugar snap peas (8 ounces), trimmed
  • 2 1/4 cups snow peas (8 ounces), trimmed
  • 1 cup peas, fresh or frozen (thawed)
  • 1/2 cup lightly salted cashew halves and pieces

Preparation

  1. Fold a clean kitchen towel and place it on a cutting board or large plate. Set tofu on the towel. Put another folded clean towel over the tofu and place a flat, heavy weight (such as a heavy skillet) on top; drain for 30 minutes.
  2. Whisk hoisin sauce, soy sauce and chile-garlic sauce in a small bowl.
  3. Cut the pressed tofu into 1/2-inch cubes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat until it shimmers. Add the tofu and cook, turning occasionally, until browned, 6 to 8 minutes. Transfer to a plate.
  4. Return the skillet to the heat and add the remaining 1 tablespoon oil. Stir in onion, garlic and ginger; cook, stirring often, until fragrant, about 1 minute. Add snap peas, snow peas and peas; cook, stirring often, until bright green, 2 to 3 minutes. Return the tofu to the pan along with the hoisin mixture and cashews; cook, stirring, until heated through, about 1 minute.

Nutrition

Per serving : 356 Calories; 20 g Fat; 3 g Sat; 10 g Mono; 0 mg Cholesterol; 31 g Carbohydrates; 17 g Protein; 7 g Fiber; 568 mg Sodium; 489 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 2 vegetable, 1 1/2 medium fat meat, 3 fat

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For more tofu recipes:   http://www.eatingwell.com/search/apachesolr_search/tofu



 Nuts






Orange-Scented Green Beans with Toasted Almonds




 From EatingWell:  November/December 2007

Toasted nuts and fresh orange zest adorn these versatile green beans. Toast the nuts while you steam the beans and you have a polished addition to any meal ready in 15 minutes flat. Double it: Steam the green beans in a Dutch oven instead of a saucepan.

4 servings, 1 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 1 pound green beans, trimmed
  • 1 teaspoon extra-virgin olive oil
  • 1/2 teaspoon freshly grated orange zest
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1/4 cup sliced almonds, toasted (see Tip)

Preparation

  1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Put green beans in the basket and steam until tender, about 6 minutes. Toss the green beans in a large bowl with oil, orange zest, salt, pepper and almonds.

Nutrition

Per serving : 84 Calories; 4 g Fat; 0 g Sat; 3 g Mono; 0 mg Cholesterol; 10 g Carbohydrates; 3 g Protein; 4 g Fiber; 147 mg Sodium; 206 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 2 vegetable, 1 fat


Tips & Notes

  • Tip: To toast sliced almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

     

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Stir-Fried Chicken with Wilted Spinach & Tamari Walnuts


 


 From EatingWell:  Winter 2003, The Essential EatingWell Cookbook (2004)

The joy of stir-frying is that an interesting dish like this cooks in mere minutes. The only trick is to have all the ingredients prepped and ready to add. Once you start stir-frying you can't afford to lose time mincing and measuring.


4 servings, 1 cup each | Active Time: 50 minutes | Total Time: 50 minutes

Ingredients

Chicken & Marinade

  • 2 teaspoons tamari, or reduced-sodium soy sauce
  • 2 teaspoons Chinese rice wine, or dry sherry
  • 2 teaspoons honey
  • 1/2 teaspoon dark sesame oil
  • 1 pound boneless, skinless chicken breasts, cut crosswise into 1/2-inch slices, then cut into 1/4-inch-wide strips

Stir-fry Sauce & Vegetables

  • 1/2 cup Tamari Walnuts, (recipe follows)
  • 1 tablespoon cornstarch
  • 1 tablespoon tamari, or reduced-sodium soy sauce
  • 1 tablespoon Chinese rice wine, or dry sherry
  • 1/2 teaspoon dark sesame oil
  • 3 teaspoons canola oil, divided
  • 1/2 cup slivered red bell pepper, (2-by-1/4-inch pieces)
  • 2 tablespoons slivered fresh ginger, (1-by-1/8-inch pieces)
  • 2 cloves garlic, minced
  • 8-10 ounces spinach, (8-10 cups), trimmed
  • 1/2 cup thinly sliced scallions, (1 bunch)

Preparation

  1. To marinate chicken: Combine 2 teaspoons tamari (or soy sauce), 2 teaspoons rice wine (or sherry), 2 teaspoons honey and 1/2 teaspoon sesame oil in a medium bowl. Add chicken and toss to coat. Cover and refrigerate until ready to cook.
  2. Make Tamari Walnuts. Set aside.
  3. To prepare stir-fry: Stir cornstarch, 1 tablespoon tamari (or soy sauce), 1 tablespoon rice wine (or sherry) and 1/2 teaspoon sesame oil in a small bowl until smooth; set stir-fry sauce aside.
  4. Heat 1 teaspoon canola oil in a large nonstick skillet or wok over medium-high heat. Add half the chicken, a few pieces at a time, and stir-fry, turning up the heat as necessary to maintain a steady sizzle, until the chicken is no longer pink in the center, 2 to 3 minutes. Transfer the chicken and any juices in the pan to a plate. Repeat with another teaspoon oil and the remaining chicken; transfer to the plate.
  5. Add the remaining 1 teaspoon oil to the hot pan and heat briefly over medium-high heat. Add bell pepper and stir-fry for 1 minute. Add ginger and garlic; stir-fry for 20 seconds. Add spinach, about half at a time, turning to combine with the seasonings. Cover and cook just until wilted, 30 to 60 seconds.
  6. Add the reserved chicken (and any accumulated juices) to the pan, along with scallions. Stir the sauce and add it to the pan; stir-fry over high heat until the sauce has thickened, 30 to 60 seconds. Serve immediately, sprinkled with Tamari Walnuts.

Nutrition

Per serving : 314 Calories; 17 g Fat; 2 g Sat; 5 g Mono; 63 mg Cholesterol; 12 g Carbohydrates; 27 g Protein; 3 g Fiber; 400 mg Sodium; 563 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 vegetable, 3 lean meat, 3 fat

 

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Carrot Salad with Honey-Lemon Dressing



From EatingWell:  September/October 2009 
Here we combine carrots and celery root (also known as celeriac) in a quick shredded slaw. Try it as a change from an ordinary mixed green salad.
4 servings, about 3/4 cup each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 2 tablespoons walnut oil or canola oil
  • 2 tablespoons lemon juice
  • 1 tablespoon honey
  • 1 small shallot, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 cups shredded carrots, (about 4 medium)
  • 1 cup peeled and shredded celery root (see Note)
  • 1/4 cup golden raisins
  • 1/4 cup chopped walnuts, toasted (see Tip)

Preparation

  1. Whisk oil, lemon juice, honey, shallot, salt and pepper in a large bowl. Add carrots, celery root, raisins and walnuts; toss to combine.

Nutrition

Per serving : 190 Calories; 12 g Fat; 1 g Sat; 2 g Mono; 0 mg Cholesterol; 22 g Carbohydrates; 2 g Protein; 3 g Fiber; 357 mg Sodium; 384 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 fruit, 2 vegetable, 2 fat

Tips & Notes

  • Ingredient Note: Look for celery root (or celeriac) in the refrigerated produce section near other root vegetables. To peel it, remove the thick skin with a knife or use a vegetable peeler and peel around the root at least three times to remove all the fibrous skin.

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HIGH-FIBER CEREAL




 

Creamy Wheat Berry Hot Cereal



 From EatingWell:  March/April 2007, EatingWell for a Healthy Heart Cookbook (2008)

This warming whole-grain porridge pairs cooked wheat berries with rolled oats, fruit and nuts for a filling, fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator.

 4 servings, about 3/4 cup each | Active Time: 10 minutes | Total Time: 10 minutes

Ingredients

  • 1 1/4 cups old-fashioned rolled oats
  • 1/2 cup raisins
  • 2 cups nonfat milk, or reduced-fat soymilk
  • 1/8 teaspoon salt
  • 1 1/4 cups Cooked Wheat Berries, (recipe follows)
  • 2 teaspoons brown sugar
  • 1 teaspoon ground cinnamon
  • 1/4 cup slivered almonds, toasted (see Tip)

Preparation

  1. Place oats, raisins, milk (or soymilk) and salt in a large, microwave-safe bowl. (No microwave? See Stovetop Variation.) Stir to combine. Microwave on High, uncovered, for 3 minutes. Stir in cooked wheat berries and microwave again until hot, 1 to 2 minutes more. Let stand for 1 minute. Stir in brown sugar and cinnamon. Sprinkle with toasted almonds and serve. Stovetop Variation: Bring milk (or soymilk) to a boil in a medium saucepan over medium-high heat. Stir in oats, raisins and salt. Reduce heat to low, cover, and cook for 3 minutes. Stir in cooked wheat berries and cook until heated through, about 1 minute more. Remove from the heat. Stir in brown sugar and cinnamon; let stand for 1 minute. Sprinkle with toasted almonds and serve.

Nutrition

Per serving : 340 Calories; 6 g Fat; 0 g Sat; 2 g Mono; 3 mg Cholesterol; 59 g Carbohydrates; 14 g Protein; 7 g Fiber; 304 mg Sodium; 392 mg Potassium
3 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 fruit, 1/2 nonfat milk, 1 fat

Tips & Notes

  • Tip: Toast slivered almonds in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.


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Southwestern Sauté with Salsa Grits



 From EatingWell:  September/October 2011

Cheesy, salsa-flavored grits are the base for this easy bean and vegetable sauté. Use fresh salsa (found in the market near other dips) to keep sodium in check. Look for quick grits near oatmeal and other hot cereals or near cornmeal in the baking aisle. Serve with a romaine and red cabbage salad with avocado and pepitas.

 4 servings, 1 3/4 cups each | Active Time: 15 minutes | Total Time: 15 minutes

Ingredients

  • 1 3/4 cups water
  • 1 1/4 cups store-bought fresh salsa or 10-ounce can Rotel diced tomatoes
  • 3/4 cup quick grits
  • 1/2 cup shredded Monterey Jack cheese, divided
  • 1 tablespoon canola oil
  • 2 cups frozen corn
  • 2 cups frozen bell pepper and onion mix
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1 15-ounce can black beans, rinsed
  • 1/4 cup chopped fresh cilantro

Preparation

  1. Combine water, salsa (or tomatoes) and grits in a large saucepan. Bring to a boil. Cover, reduce heat to maintain a simmer and cook, stirring once or twice, until thickened, 5 to 7 minutes. Remove from heat and stir in 1/4 cup cheese. Keep covered. (The grits will thicken slightly as they stand.)
  2. Meanwhile, heat oil in a large skillet over medium-high heat. Reduce the heat to medium, add corn, pepper-onion mix, chili powder, cumin, garlic powder and salt. Cook, stirring, until the vegetables are warm, about 5 minutes. Stir in beans and cook, stirring, until heated through, 3 to 4 minutes more. Serve the bean and vegetable mixture over the grits, sprinkled with the remaining 1/4 cup cheese and cilantro.

Nutrition

Per serving : 373 Calories; 9 g Fat; 3 g Sat; 4 g Mono; 13 mg Cholesterol; 64 g Carbohydrates; 12 g Protein; 8 g Fiber; 679 mg Sodium; 472 mg Potassium
4 Carbohydrate Serving
Exchanges: 3 1/2 starch, 1 vegetable, 1 lean-meat, 1 fat



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Tutti-Frutti Muesli



 From EatingWell:  September/October 2010

Muesli mixed with yogurt and fruit packs in the nutrition and satisfies all morning long.

 1 serving, 1 1/4 cups | Active Time: 10 minutes | Total Time: 10 minutes

Ingredients

  • 1/2 cup nonfat or low-fat plain yogurt
  • 1/2 cup blueberries, fresh or frozen (thawed)
  • 1/4 cup diced apple
  • 1/4 cup diced banana
  • 1/4 cup unsweetened muesli (see Note)
  • 1-2 teaspoons honey or pure maple syrup

Preparation

  1. Stir together yogurt, blueberries, apple, banana, muesli and honey (or maple syrup) to taste in a bowl.

Nutrition

Per serving : 291 Calories; 4 g Fat; 0 g Sat; 0 g Mono; 2 mg Cholesterol; 60 g Carbohydrates; 12 g Protein; 7 g Fiber; 96 mg Sodium; 536 mg Potassium
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 1/2 fruit, 1 fat-free meat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.
  • Note: Muesli is a combination of uncooked rolled oats, fruit, nuts and/or seeds popular in Switzerland. Look for it with other cereals or in the bulk section in well-stocked supermarkets or natural-foods stores.

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For more high-fiber cereal recipes:  http://www.eatingwell.com/search/apachesolr_search/high-fiber%20cereal




 RED HOT PEPPER




 

Paprika & Red Pepper Soup with Pistachio Puree



 From EatingWell:  November/December 2010

Richly satisfying, this luscious-looking soup made with red bell peppers gets a touch of heat from Thai chile. For an extra-nutty flavor, puree an additional 1/4 cup shelled pistachios with 1/4 cup water and serve the soup with a dollop of this pistachio puree on top.

 4 servings, about 1 cup each | Active Time: 30 minutes | Total Time: 50 minutes

Ingredients

  • 2 tablespoons canola oil
  • 1 small onion, diced
  • 2 large red bell peppers, halved lengthwise, stemmed, seeded and diced
  • 1-2 fresh green Thai or serrano chiles, stemmed and coarsely chopped
  • 2 teaspoons sweet Hungarian paprika
  • 1 teaspoon kosher or sea salt
  • 1/2 teaspoon ground cardamom
  • 1/2 cup unsalted shelled pistachios
  • 2 cups vegetable broth or water
  • 1 cup nonfat buttermilk
  • 2 tablespoons whipping cream
  • 1/4 cup finely chopped fresh cilantro or basil

Preparation

  1. Heat oil in a large saucepan or Dutch oven over medium-high heat. Add onion, bell peppers and chile to taste. Cook, stirring, until the vegetables release some of their juices and the onion is lightly brown around the edges, 3 to 5 minutes. Sprinkle the vegetables with paprika, salt and cardamom and cook, stirring, until the spices are very fragrant, 1 to 2 minutes.
  2. Add pistachios and broth (or water). Stir and bring to a boil. Reduce the heat to medium-low and simmer, covered, stirring occasionally, until the peppers are fork-tender, 20 to 25 minutes. Remove from the heat; let cool 5 minutes.
  3. Transfer the soup to a blender (in batches if necessary) and puree until smooth. (Use caution when pureeing hot liquids.) Return the soup to the pan.
  4. Whisk buttermilk and cream in a bowl; stir into the soup. Gently warm over low heat. Serve sprinkled with cilantro (or basil).

Nutrition

Per serving : 246 Calories; 17 g Fat; 3 g Sat; 9 g Mono; 9 mg Cholesterol; 18 g Carbohydrates; 7 g Protein; 5 g Fiber; 574 mg Sodium; 419 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 3 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.


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Roasted Red Peppers Stuffed with Kale & Rice



 From EatingWell:  Winter 2003, The Essential EatingWell Cookbook (2004)

You can vary the filling by substituting robust mustard greens or collards, or milder greens, such as spinach, escarole or Swiss chard. (Cook the greens until just tender in Step 2.)

 6 servings | Active Time: 40 minutes | Total Time: 1 hour

Ingredients

Peppers

  • 3 medium red bell peppers
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Filling

  • 8 ounces kale, (6 cups lightly packed), trimmed
  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1/2 cup chopped red bell pepper
  • 2 cloves garlic, minced
  • 3/4 cup cooked short-grain brown rice, (see Tip)
  • 1/2 cup freshly grated Parmesan cheese
  • 1/4 cup toasted pine nuts, divided (see Tip)
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. To prepare peppers: Preheat oven to 400°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with oil; sprinkle the insides with salt and pepper. Place, cut-side down, in a 9-by-13-inch baking dish. Bake until peppers are just tender, 10 to 15 minutes. Let cool slightly. Turn cut-side up.
  2. To prepare filling: Bring 2 cups salted water to a boil in a large wide pan. Stir in kale, cover and cook until tender, 10 to 12 minutes. Drain, rinse under cold water; squeeze dry. Finely chop.
  3. Heat oil in a large nonstick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, 6 to 8 minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale. Remove from the heat and let cool slightly. Stir in rice, Parmesan, 2 tablespoons pine nuts and lemon juice. Season with salt and pepper. Divide the filling among the pepper halves. Sprinkle with the remaining 2 tablespoons pine nuts.
  4. Add 2 tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for 5 minutes more. Serve hot.

Nutrition

Per serving : 171 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 6 mg Cholesterol; 15 g Carbohydrates; 5 g Protein; 3 g Fiber; 304 mg Sodium; 285 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 1/2 vegetable, 1/2 medium-fat meat, 1 1/2 fat

Tips & Notes

  • Make Ahead Tip: Prepare through step 3, cover and refrigerate for up to 2 days.
  • Tips: To cook brown rice:

Place 1 cup brown rice, 21/2 cups water and a pinch of salt, if desired, in a medium saucepan; bring to a simmer. Cover; cook over low heat until rice is tender and most of the liquid has been absorbed, 45 to 50 minutes. Makes 3 cups.





  • To toast pine nuts: Heat a small dry skillet over medium-low heat. Add pine nuts and cook, stirring constantly, until golden and fragrant, 2 to 3 minutes. (Or spread in a small baking pan and bake at 400°F for about 5 minutes.)




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    Shiitake & Noodle Hot & Sour Soup



     From EatingWell:  January/February 2012

    This vegetarian hot-&-sour-inspired soup is chock-full of tofu and vegetables, plus noodles to make it hearty enough for dinner.

    8 servings, about 2 cups each | Active Time: 30 minutes | Total Time: Slow-cooker time: 4-8 hours

    Ingredients

    • 24 dried shiitake or black Chinese mushrooms (2-3 ounces)
    • 2 carrots, cut into 1/2-by-2-inch sticks
    • 2 8-ounce cans bamboo shoots, rinsed
    • 2 14-ounce packages extra-firm water-packed tofu, drained
    • 1 teaspoon ground white pepper
    • 4 cups thinly sliced green cabbage
    • 4 1/3 cups water, divided
    • 4 cups mushroom or vegetable broth
    • 1/4 cup white vinegar or rice vinegar
    • 1/4 cup red-wine vinegar
    • 1/4 cup reduced-sodium soy sauce, plus more to taste
    • 1 tablespoon chile-garlic sauce (see Tip), plus more to taste
    • 1 tablespoon minced fresh ginger
    • 3 tablespoons cornstarch
    • 1 tablespoon toasted sesame oil
    • 3 cups cooked lo mein noodles (about 6 ounces dry)
    • 1 cup sliced scallions

    Preparation

    1. Discard mushroom stems and cut the caps into 1/2-inch pieces. Spread the mushroom pieces in a 6-quart or larger slow cooker. Add carrots and bamboo shoots. Cut tofu into 1/2-inch pieces, add to slow cooker and sprinkle with white pepper. Top with cabbage.
    2. Combine 4 cups water, broth, both vinegars, soy sauce, chile-garlic sauce and ginger in a bowl; add to the slow cooker.
    3. Cover and cook 4 hours on High or 7 to 8 hours on Low.
    4. Whisk the remaining 1/3 cup water, cornstarch and sesame oil in a bowl. Stir into the soup. Cover and cook on High for 20 minutes. Stir in noodles, cover and heat through for 10 minutes. Serve topped with scallions and with more soy sauce and chile-garlic sauce, if desired.

    Nutrition

    Per serving : 231 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 0 mg Cholesterol; 34 g Carbohydrates; 13 g Protein; 5 g Fiber; 635 mg Sodium; 494 mg Potassium
    2 Carbohydrate Serving
    Exchanges: 1 starch, 1 1/2 vegetable, 1 medium-fat meat

    Tips & Notes

    • Make Ahead Tip: Prep mushrooms and vegetables; combine the liquids and ginger used in Step 2. Refrigerate separately. Equipment: 6-quart or larger slow cooker
    • Tip: Look for chile-garlic sauce, a blend of ground chiles, garlic and vinegar, in the Asian section of large supermarkets. Refrigerate for up to 1 year.

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    For more red pepper recipes:   http://www.eatingwell.com/search/apachesolr_search/hot%20red%20peppers

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