Friday, October 29, 2010

Spicy Pasta with Sweet Potatoes

1 large (12 oz.) Sweet Potato (peeled and cut into 3/4-inch cubes-2 cups)
1/2 tsp each Sugar, Chili Powder, and Cinnamon
8 oz. Dried Rigatoni (try a whole grain variety)
1/3 cup Reduced Fat Peanut Butter
1- 3oz. pkg Cream cheese (cut up)
2 tsp Asian Chili Sauce (such as Sriracha Sauce)
1 Tbsp Soy Sauce
6 Green Onions (thinly sliced)

Preheat oven to 450 degrees F. Oil a rimmed baking pan; set aside. Place sweet potato cubes in bowl. Toss with 1 tablespoon olive oil, the sugar, chili powder, and cinnamon. Spread in prepared pan; bake 20 minutes or until tender. Meanwhile, cook pasta according to package directions. Drain, reserving 1 cup hot pasta water. In saucepan combine peanut butter, cream cheese, chili sauce, and soy sauce; whisk in 3/4 cup of the hot pasta water. Stir over medium heat until heated through. If too thick, stir in additional water. Stir in most of the green onions. Serve sauce over pasta with sweet potatoes and remaining onion. Makes 4 servings.

Pumpkin Smoothie

1/4 cup Canned Pumpkin
1 cup Low Fat Vanilla Yogurt
1 medium Banana
1 Tbsp Reduced Fat Peanut Butter (Trans Fat Free)
1/2 cup Skim Milk (or what is needed to thin consistency)
Handful of Ice Cubes
Spinkle of Cinnamon

Blend all ingredients and serve.

Thursday, October 28, 2010

Spinach and Cheese Stuffed Pasta Shells

2 Oz Medium Pasta Shells
4 Oz Frozen Spinach (Chopped,Thawed And Drained)
3/4 Cup Part Skim Ricotta Cheese
1/4 Cup Part Skim Shredded Mozzarella Cheese
2 Tbsp Reduced Fat Grated Parmesan Cheese
2 Tsp Italian Seasoning
1 Tbsp Garlic (Chopped)
1 Cup Low Sodium Marinara Sauce
1/2 Cup Canned Tomatoes (Diced)

Prepare shells according to package directions. Place in cold water to stop cooking; drain and set aside. Mix together ricotta cheese, mozzarella cheese, spinach, seasonings and chopped garlic. Stuff mixture into the shells. Spread 1/3 of spaghetti sauce in the bottom of an oven safe pan. Place shells open side up, and close together in pan. Spread remaining sauce and canned tomatoes over top, and sprinkle with Parmesan cheese. Bake at 350F for 20-25 minutes, or until cheese is bubbling. Let stand 5 minutes before serving.

Pumpkin Muffins

2 ¾ Cups Wheat Flour
1 Cup Granulated Sugar
1 Tbsp Baking Powder
1 Tsp Baking Soda
1 Tsp Ground Cinnamon
½ Tsp Salt
1 Cup Canned Pumpkin
¾ Cup Fat- Free Sour Cream
1/3 Cup Fat- Free Milk
¼ Cup Vegetable Oil
1 Tsp Vanilla Extract
1 Large Egg
1 Large Egg White
Cooking Spray
1 Tbsp Granulated Sugar
1 ½ Tsp Brown Sugar
Preheat oven to 375. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (flour through salt) in a medium bowl, stirring with a whisk. Make a well in center of mixture. Combine pumpkin and next 6 ingredients (pumpkin through egg white); add to flour mixture, stirring just until moist. Spoon the batter into 18 muffin cups coated with cooking spray. Combine 1 tablespoon granulated sugar and brown sugar; sprinkle over muffins. Bake at 375 for 25 minutes, or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; cool on a wire rack. Yield: 18 servings (serving size: 1 muffin).

Recipe from: Cooking Light Magazine

Chicken Florentine and Artichoke Bake

8 Oz Dried Bow Tie Pasta
1 Small Onion (Chopped)
1 Tbsp Butter
2 Eggs
1 ¼ Cups Milk
1 Tsp Dried Italian Seasoning
¼ to ½ Tsp Crushed Red Pepper (Optional)
2 Cups Chopped Cooked Chicken
2 Cups Shredded Monterey Jack Cheese (8 Oz.)
1- 14 oz Can Artichoke Hearts (Drained and Quartered)
1- 10 oz Pkg. Frozen Spinach (Chopped, Thawed and Well drained) ½ Cup Grated Parmesan Cheese
½ Cup Oil- Packed Dried Tomatoes (Drained and Chopped)
½ Cup Soft Bread Crumbs
½ Tsp Paprika
1 Tbsp Butter (Melted)

Preheat oven to 350 degrees F. Cook pasta according to package directions; drain. In medium skillet cook onion in 1 tablespoon butter over medium heat about 5 minutes or until tender, stirring occasionally. Remove from heat; set aside. In bowl whisk together eggs, milk, seasoning, 1/2 tsp. salt, 1/4 tsp. black pepper, and crushed red pepper. Stir in chicken, Monterey Jack cheese, artichokes, spinach, tomatoes, half of the Parmesan, cooked pasta, and onion. Transfer to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Bake, covered, 20 minutes. In small bowl combine remaining Parmesan, bread crumbs, paprika, and melted butter. Sprinkle mixture over pasta. Bake, uncovered, 10 minutes more or until golden. Makes 6 to 8 servings.

Pumpkin Oatmeal Cookies

½ Cup Canned Pumpkin, Unsalted
½ Cup Brown Sugar
2 Egg Whites
¾ Cup Flour (or Wheat Flour)
½ Tsp Baking Powder
½ Tsp Cinnamon
¼ Tsp Ground Nutmeg
1-½ Cup Rolled Oats
½ Cup Raisins

Preheat oven to 350° F. Mix pumpkin and sugar until combined well; beat in egg whites. Gradually stir in flour, baking soda, and spices; add oats and raisins – mix well. Lightly coat a cookie sheet with nonstick spray. Drop dough by the spoonfuls and bake 10-20 minutes. Serve.

Mediterranean Seafood Pasta

1 Tbsp Olive Oil
1 Clove Garlic
1/2 Cup Fresh Yellow Squash
1/2 Cup Bell Pepper (Chopped)
1 Medium Fresh Tomato
1/4 Cup Onion (Chopped)
2 oz Scallops
2 oz Fresh or Frozen, Medium Sized Shrimp
1 Tbsp Fresh Basil
1 oz Whole Wheat Pasta
1 Tbsp Fresh Parsley
1/2 Tbsp Fresh, Grated Parmesan Cheese

Cook pasta per package directions, omitting any salt; drain and reserve about 1/4 to 1/3 cup of the pasta water; set aside. Mince garlic; rinse all vegetables and herbs. Chop squash, tomato, parsley and basil; set aside. Heat oil in a large nonstick saucepan over medium heat; sauté onion and garlic 2-3 minutes. If using fresh shrimp, peel, devein, rinse and pat dry. Defrost, rinse and pat dry if using frozen shrimp. Rinse and pat dry the scallops. Add shrimp, scallops, squash and bell pepper to saucepan; cook about 4-5 minutes or until shrimp is pink and scallops are opaque. Add cooked pasta with reserve liquid, chopped tomato, basil and parsley; stir to combine and heat thoroughly. Sprinkle with Parmesan cheese and serve.

Healthy Mac and Cheese

Nonstick Cooking Spray
4 Ounces Whole Wheat Macaroni
1/2 Cup Onion- Garlic Puree
1/2 Tsp Dry Mustard
Pinch Cayenne Pepper
1 Cup Shredded 50% Reduced Fat Cheddar
1/3 Cup Nonfat Greek Yogurt
1/4 Cup Whole Wheat Panko Bread Crumbs
1/4 Cup Grated Parmesan

Preheat the oven to 425 degrees. Mist an 8-by-8-inch baking dish with cooking spray; set it aside. Bring a large pot of salted water to a boil. Add macaroni and cook according to package directions, drain. Meanwhile, bring onion-garlic puree, mustard, and cayenne to a simmer in a small saucepan over medium heat, stirring often. Whisk in cheddar until melted. Remove from heat and whisk in yogurt. In a medium bowl, toss the macaroni with the cheese sauce. Season with salt to taste. Pour the mixture into the prepared baking dish and sprinkle panko over the top. Top with Parmesan. Bake until Parmesan is melted and macaroni is hot throughout, about 10 minutes.

Turkey Lettuce Wraps

1 Pound Extra Lean Ground Turkey (7% fat)
1/2 Cup Green Onion (Sliced)
2 Tbsp Fresh Ginger (Minced)
1 Can (8 ounces) Water Chestnuts (Chopped)
1 Tsp Sesame Oil
1 Tsp Light Soy Sauce
1/4 Tsp Salt (Optional)
1/4 Cup Fresh Cilantro (Chopped)
12 Large Lettuce Leaves (Bib or Butter)
Optional Ingredients
Mint Leaves (Chopped)
Dry Roasted Peanuts (Coarsely Chopped)

In a medium saucepan that has been sprayed with non-stick cooking spray, saut̩ turkey with onion and ginger. Add water chestnuts, oil, soy sauce and salt. Continue to cook until meat is done. Add cilantro. To serve, arrange a bowl of meat mixture, lettuce leaves and optional toppings on serving area. To make each lettuce wrap, place about 1/4 cup of meat mixture in a lettuce leaf. Add optional toppings. Roll up and enjoy! Variation РTurkey Pitas: Cut 3 pocket breads in half. Line each with lettuce. Add 1/2 cup of meat mixture to each pocket. Makes 6 halves.

Apple Walnut Tossed with Tuna Salad

2 Cups Mixed Salad Greens
1 Cup Baby Spinach Leaves
½ Small Apple (Coarsely Chopped)
2 Tsp Dried Cranberries
1 Tbsp Walnuts (Chopped)
2/3 Cup Broccoli Florets (Fresh)
1 Tsp Olive Oil
2 Tbsp Rice Vinegar
3 Tbsp Red Raspberry Jam, Light, Sugar Free
¼ Tsp. Black Pepper
3 oz Tuna, Packed in Water (Drained)
1 Tsp Dried Cranberries
2 Tsp Onion (Chopped)
1 Tsp Light Mayonnaise

With a fork, flake tuna into a small bowl. Add cranberries, onion and mayonnaise. Mix well and set aside. In serving bowl, combine mixed greens, spinach, apple, dried cranberries, walnuts and broccoli. In small bowl, combine remaining ingredients to make dressing; whisk until well mixed. Pour dressing over salad and toss gently to combine. Serve with scoop of tuna salad on top.

Grilled Curried Chicken Cutlets over Asian Rice-Noodle Salad

Vegetable Oil, For Grill
1 Pound Chicken Cutlets
3/4 Cup Well-Shaken Buttermilk
2 Tsp Curry Powder
1 Tbsp Garlic (Finely Chopped)
1 Package (8 oz) Asian Medium Rice-Flour Noodles (Banh Pho)
8 Cups Boiling Water
2 Scallions (Green Parts Only) Cut Into 2-Inch-long Thin Strips
1/2 Seedless Cucumber (Seeded and Cut Into 2-Inch-Long Matchsticks)
1/2 Cup Bottled Asian Chili Sauce
3 Tbsp Fresh Lime Juice Plus Wedges
4 Tbsp Fresh Mint Leaves, Plus Sprigs for Garnish (Coarsely Chopepd)
4 Tbsp Salted Roasted Shelled Pistachios (Coarsely Chopped)

Preheat grill and lightly oil rack. Rinse chicken and pat dry. Whisk together buttermilk, curry, and garlic in a shallow glass dish; season with salt and pepper. Add chicken, turning to coat, and marinate at room temperature, 15 minutes. Meanwhile, soak noodles in boiling water until softened, about 10 minutes. Drain and rinse under cold water; drain well. Toss together noodles, scallions, cucumber, chili sauce, juice, 2 tablespoons mint, and 2 tablespoons nuts; salt and pepper to taste, for noodle salad. Grill chicken over moderate heat, turning once, until cooked through and golden brown, 4 to 5 minutes depending on thickness of cutlets. Transfer to a cutting board and slice. Divide noodle salad among 6 serving bowls. Top with chicken and sprinkle with remaining 2 tablespoons mint and nuts. Serve with lime wedges and garnish with mint sprigs. Makes 6 servings.

Recipes from: Ladies Home Journal

Papaya and Coconut Chicken Salad

1 lb. Skinless, Boneless Chicken Breast Halves
1-1/2 Cups Flaked Coconut
1 Medium Papaya (12 oz.)
¼ Cup Cider Vinegar
¼ Cup Vegetable Oil
1 Tbsp Honey
Dash Cayenne Pepper
1- 5oz. pkg Mixed Salad Greens
¾ Cup Blueberries

Heat oven to 450 degrees F. Line a baking sheet with foil; set aside. Cut chicken in strips; season with 1/2 tsp. salt. Place coconut in shallow dish. Roll chicken in coconut to coat, pressing lightly to adhere. Transfer to prepared baking sheet. Bake about 12 minutes or until coconut is golden and chicken is no longer pink. Meanwhile, peel, seed, and cut papaya in cubes. For dressing, place 1/4 cup papaya cubes in blender or food processor; add vinegar, oil, honey, 1/4 tsp. salt, and cayenne. Process until smooth. Toss 1/4 cup dressing with greens; divide among 4 plates. Top greens with chicken, remaining papaya, and blueberries. Pass remaining dressing. Makes 4 servings.

Spicy Grilled Pork Chop

4 Pork Rib Chops (Cut ¾ Inch Thick-About 1 ¾ lbs Total)
¼ Cup Lime Juice
1 Tbsp Chili Powder
1 Tbsp Olive Oil
2 Cloves Garlic (Minced)
2 Tsp Ground Cumin
1 Tsp Ground Cinnamon
½ Tsp Bottled Hot Pepper Sauce
¼ Tsp Salt
Sliced Mango and/or Fresh Chile Peppers (Optional)

Place chops in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl, stir together lime juice, chili powder, oil, garlic, cumin, cinnamon, hot pepper sauce, and salt; pour over chops. Seal bag; turn to coat chops. Marinate in the refrigerator for 4 to 24 hours, turning bag occasionally. Drain chops, discarding marinade. Place chops on the rack of an uncovered grill directly over medium coals. Grill for 11 to 14 minutes or until pork juices run clear (160 degrees F), turning once. If desired, garnish with mango and/or Chile peppers. Makes 4 servings.

Stir Fry Beef & Broccoli

1 ¼ lbs Beef Flank Steak (Cut into Thin Slices)
2 Tbsp Soy Sauce
3 Cloves Garlic (Finely Chopped)
1 Tbsp Grated Gingerroot (if desired)
1/3 Cup Hoisin Sauce
1/3 Cup Water
1 Tbsp Cornstarch
1/2 Tsp Crushed Red Pepper Flakes
2 Tbsp Peanut or Vegetable Oil
2 Cups Fresh Small Broccoli Florets
1 1/2 Cups Ready-to-Eat Baby-Cut Carrots (Cut Lengthwise into Strips)
2 Tbsp Water
1/2 Cup Cashew Halves (if desired)

In medium bowl, mix beef, soy sauce, garlic and gingerroot; set aside. In small bowl, mix sauce ingredients with wire whisk until well blended; set aside. In wok or 12-inch skillet, heat 1 tablespoon of the oil over high heat about 1 minute. Add beef mixture, breaking up clumps of beef with wooden spoon; cook 1 minute without stirring. Stir-fry 1 to 2 minutes or until beef is browned around edges. Transfer beef mixture to clean bowl. To empty wok, add remaining 1 tablespoon oil; heat over high heat about 1 minute. Add broccoli and carrots; cook 2 minutes, stirring frequently. Add 2 tablespoons water; cover and cook 2 to 4 minutes, stirring occasionally, until broccoli and carrots are crisp-tender. Return beef mixture to wok. Mix sauce mixture again with wire whisk to recombine; pour into wok. Stir to coat mixture with sauce. Cook 1 to 2 minutes, stirring occasionally, until sauce is thickened. Sprinkle each serving with cashews.

Veggie Lasagna

2 Tsp Olive Oil
1/3 Cup Onion (Chopped)
2 ½ Cups Zucchini (Sliced)
2 Cups Sliced Fresh Portobello Mushrooms
1 Cup Fat Free Ricotta
3 Tbsp Parmesan (Finely Shredded)
¼ Tsp Black Pepper
6 Whole Wheat No Boil Lasagna Noodles
2 Cups Prepared Pasta Sauce
1 Cup Shredded Part Skim Mozzarella
½ Cup Tomato (Chopped and Seeded)

Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, zucchini and mushrooms; heat 5 minutes or until tender, stirring. Remove from heat; set aside. In a small bowl, mix the ricotta, Parmesan and pepper. To assemble, place 3 lasagna noodles in the bottom of a 2-quart rectangular baking dish. Spoon half the ricotta mixture over the noodles. Top with half the veggie mixture, half the pasta sauce and half the mozzarella. Layer with remaining noodles, ricotta mixture, veggie mixture and sauce. Bake, uncovered, in a 375 degree oven for 30 minutes. Sprinkle with tomato and remaining mozzarella. Bake 5 minutes more or until heated through. Let stand for 10 minutes before serving. Cut into 6 pieces.

Curried Vegetable Stew with Couscous

1 Tbsp Ground Cumin
1 Tsp Ground Coriander
1 Tsp Curry Powder
1/4 Tsp Ground Allspice
1/4 Tsp Ground Cinnamon
3/4 Tsp Salt
1/4 Tsp Freshly Ground Pepper
1 1/4 Cup Water
3 Tbsp Olive Oil
1/2 Cup Onion (Chopped)
1 Tbsp Garlic (Chopped)
1 Tbsp Fresh Cilantro (Chopped)
1 Head Cauliflower (Cut into Florets)
2 Zucchini (Diced)
1 Cup Green Beans (Cut into 1/2-inch Diagonal Pieces)
1 Cup Canned Chickpeas (Drained and Rinsed)
1 Cup Diced Fresh Tomatoes
Cooked Couscous

Stir spices, salt, pepper, and 2 tablespoons of the water together in a small bowl until smooth. Set aside. Heat olive oil in a large skillet over medium heat. Add onion, garlic, cilantro, and spice mixture. Cook, stirring, 1 minute, or until onion begins to soften. Add cauliflower, zucchini, and green beans; cook 2 minutes. Add 1 cup plus 2 tablespoons water; bring to a boil. Simmer, covered, for 5 minutes, or until vegetables are just tender. Stir in chickpeas and tomatoes; simmer 5 minutes more. Serve with couscous, if desired.

Veggie Omelet

1 Spray Mist of Canola Oil
4 Medium-Sized Eggs
¼ Medium-Sized Red or Green Bell Pepper (Chopped)
¼ Small Onion (Chopped)
1 Small Tomato (Chopped)
¼ Cup of Fresh Milk (Try Skim)
Seasonings (Spices like Curry, Thyme, Basil)
Salt and Pepper to Taste

Crack eggs and place in bowl. Add milk and whisk briskly. Set aside. Spray medium pan with Spray Canola Oil. Turn pan on medium heat. Add chopped tomatoes, peppers, onions and spices/seasonings and stir until soft (or well done). Do not allow ingredients to brown – lower heat if necessary. Spray the vegetable with Canola Oil again. Carefully pour in beaten eggs, making sure it covers the entire pan. Allow to fry a bit before flipping it over carefully, so the other side can get browned a little. Fold the omelet in half. Note: If you wish to make this scrambled, simply ‘whisk’ the eggs in the pan as it fries. Garnish with fresh parsley or basil leaves.

Citrus Chicken over Spinach

1 Tbsp Unsweetened Orange Juice
1 ½ Tsp Fresh Lime Juice
1/8 Tsp Grated Lime Rind
¼ Tsp Grated Orange Rind
1 ½ Tsp. Fresh Thyme (Chopped)
½ Clove Garlic (Minced)
Pinch of Ground Red Pepper to Taste
4 oz. Boneless Chicken Breast
¾ Tsp. Olive Oil
1 ½ Cup Fresh Baby Spinach

Combine the fruit juice, fruit rinds and seasonings in a small bowl; stir well with a whisk. Reserve 1 tablespoon of the marinade, pouring the rest in a re-sealable plastic bag; add chicken to the bag. Seal; let stand for 5 minutes. Heat a nonstick skillet coated with cooking spray over medium-high heat. Place chicken in pan, discarding marinade. Cook chicken for 4 minutes per side or until cooked through. While chicken is cooking, take reserved marinade and whisk together with olive oil to make a dressing. Place 1 1/2 cups spinach on a plate, top with chicken and drizzle with dressing. Serves one- alter recipe according to number of people serving.