02-02-10
Quick Mini Chocolate Cheesecakes
Makes Servings
Ingredients:
1/4 cup(s) semisweet or bittersweet chocolate chips, melted
1/2 cup(s) part-skim ricotta
12 chocolate wafer cookies
1 tablespoon(s) 100% fruit jam, such as raspberry or cherry
Directions:
1. Combine melted chocolate and ricotta in a small bowl. Spoon a scant 1 tablespoon of the mixture on each chocolate wafer and top with 1/4 teaspoon jam.
NUTRITION INFORMATION: Per serving: 61 calories; 3 g fat
02-02-10
Peanut Butter and Pretzel Truffles
Makes 20 truffles
Ingredients:
1/2 cup(s) crunchy natural peanut butter
1/4 cup(s) finely chopped salted pretzels
1/2 cup(s) milk chocolate chips, melted
Directions:
1. Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes. Roll the peanut butter mixture into 20 balls (about 1 teaspoon each). Place on a baking sheet lined with parchment or wax paper and freeze until very firm, about 1 hour. Roll the frozen balls in melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
NUTRITION INFORMATION: Per truffle: 64 calories; 4 g fat; 0 g fiber; 1 g carbohydrates
02-01-10
Baby Tiramisu
Makes 6 Servings
Ingredients:
1/2 cup(s) nonfat ricotta cheese (4 ounces)
2 tablespoon(s) confectioners’ sugar
1/2 teaspoon(s) vanilla extract
1/8 teaspoon(s) ground cinnamon
12 ladyfingers (about 1 3/4 ounces)
4 tablespoon(s) brewed espresso or strong coffee, divided
2 tablespoon(s) bittersweet chocolate chips, melted
Directions:
1. Combine ricotta, sugar, vanilla, and cinnamon in a medium bowl.
2. Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
NUTRITION INFORMATION: Per serving: 107 calories; 2 g fat; 0 g fiber; 18 g carbohydrates
06-07-09
Chicken & Fruit Salad
Makes 4 servings
Ingredients:
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast (see Tip)
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted (see Tip)
1/4 cup crumbled feta cheese
Directions:
Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.
TIP: Tips: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
NUTRITION INFORMATION: Per serving: 248 calories; 11 g fat (4 g sat, 2 g mono); 55 mg cholesterol; 18 g carbohydrate; 21 g protein; 4 g fiber; 346 mg sodium; 371 mg potassium.
05-04-09
Turkey, Mushroom & Spinach Lasagna
Makes 9 Servings
Ingredients:
8 ounces whole-wheat lasagna noodles (9 Noodles total)
1 pound ground turkey breast
2 tsp chili powder
1 tsp cayenne pepper
2 tsp paprika
couple dashes hot sauce
1 tsp oregano
4 cups sliced mushrooms (10 ounces)
1/4 cup water
1 pound frozen spinach, thawed
1 28-ounce can crushed tomatoes, preferably chunky
1/4 cup chopped fresh basil
2 garlic cloves
1/4 teaspoon salt
Freshly ground pepper to taste
1 pound part-skim ricotta cheese (2 cups)
8 ounces part-skim mozzarella cheese, shredded (about 2 cups), divided
Directions:
1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Bring a large pot of water to a boil. Add noodles and cook until not quite tender, about 2 minutes less than the package directions. Drain; return the noodles to the pot, cover with cool water and set aside.
3. Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and spices (chili powder, cayenne, paprika, oregano and hot sauce); cook, crumbling with a wooden spoon, until browned, about 4 minutes. Add mushrooms and water; cook, stirring occasionally and crumbling the sausage more, until it is cooked through, the water has evaporated and the mushrooms are tender, 8 to 10 minutes. Squeeze spinach to remove excess water, then stir into the pan; remove from heat.
4. Mix tomatoes with basil, salt and pepper in a medium bowl. Grate garlic into sauce.
5. To assemble lasagna: Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top, trimming to fit if necessary. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, one-third of the remaining tomatoes and one-third of the mozzarella. Continue with another layer of noodles, the remaining ricotta, the remaining sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.
6. Cover the lasagna with foil and bake until bubbling and heated through, 1 hour to 1 hour 10 minutes. Remove the foil; sprinkle the remaining mozzarella on top. Return to the oven and bake until the cheese is just melted but not browned, 8 to 10 minutes. Let rest for 10 minutes before serving.
Nutrition Information (per slice): 378 calories; 12.5g fat; 3g fiber; 31g carbohydrates;
03-15-09
Indian-Spiced Stuffed Eggplant
Makes 2 Servings
Ingredients:
1/4 cup(s) brown rice, preferably brown basmati
2/3 cup(s) water
1 medium eggplants (about 1 pound each)
2 tablespoon(s) extra-virgin olive oil, divided
1 cup(s) finely chopped onion
3/4 teaspoon(s) kosher salt, divided
1 tablespoon(s) minced garlic
1/2 tablespoon(s) minced fresh ginger
6 ounce(s) ground bison
1/2 tablespoon(s) paprika
1/2 teaspoon(s) ground cumin
1/2 teaspoon(s) ground coriander
1/2 teaspoon(s) ground turmeric
1/2 teaspoon(s) garam masala (see Tips & Techniques)
1/4 teaspoon(s) cayenne pepper
1 tablespoon(s) tomato paste
Freshly ground pepper to taste
Directions:
1. Preheat oven to 400 degrees.
2. Bring rice and water to a boil in a medium saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, 30 to 40 minutes. Remove from the heat and let stand, covered, for 10 minutes.
3. Meanwhile, cut eggplants in half lengthwise and score the cut sides in a deep crisscross pattern, almost to but not cutting through the skin. Brush the cut sides generously with 2 tablespoons plus 2 teaspoons oil. Brush the skin sides lightly with 1 teaspoon oil. Place the eggplants cut-side down on a baking sheet. Bake for 15 minutes. Flip the eggplants and bake until soft, 15 to 20 minutes more. Remove and set aside. Reduce oven temperature to 350 degrees.
4. Meanwhile, make the filling: Heat the remaining 1 tablespoon oil in a large skillet over medium heat and add onion. Sprinkle with 1/2 teaspoon salt and cook, stirring, until the onion starts to soften, 3 to 5 minutes. Add garlic and ginger and cook, stirring, for 1 minute more. Add bison, paprika, cumin, coriander, turmeric, garam masala, and cayenne to taste; cook, stirring and breaking up with a wooden spoon, until the bison is coated with spices and no longer pink, 4 to 6 minutes. Stir in tomato paste. Remove from heat.
5. When the eggplants are cool enough to handle, scoop out the pulp, making sure not to tear the skin. It’s best to leave about a 1/4- to 1/2-inch layer of pulp attached to the skin. Coarsely chop the scooped-out pulp and add to the meat mixture. Stir until well combined. Stir in the cooked rice and season with the remaining 1 teaspoon salt and pepper. Stuff each eggplant half with equal amounts of the filling.
6. Return the stuffed eggplant to the baking sheet. Bake until heated through, about 20 minutes.
Nutritional Information, per serving: 475 Calories; 24 g Fat; 12 g Fiber; 32 g Carbohydrates;
03-15-09
Herbed Zucchini Soup
Makes 2 Servings
Ingredients:
1 1/2 cup(s) reduced-sodium chicken broth
3/4 pound(s) zucchini, (about 3 medium), cut into 1-inch pieces
1/2 tablespoon(s) chopped fresh tarragon, or dill or 1 teaspoon dried
1/3 cup(s) shredded reduced-fat Cheddar cheese, (3 ounces)
1/8 teaspoon(s) salt
1/8 teaspoon(s) freshly ground pepper
Directions:
1. Place broth, zucchini and tarragon (or dill) in a medium saucepan; bring to a boil over high heat. Reduce to a simmer and cook, uncovered, until the zucchini is tender, 7 to 10 minutes. Puree in a blender (see Tip), in batches if necessary, until smooth. Return the soup to the pan and heat over medium-high, slowly stirring in cheese until it is incorporated. Remove from heat and season with salt and pepper. Serve hot or chilled.
Nutrition Information, Per Serving: 115 Calories; 5 g Fat; Unk Fiber; 7 g Carbohydrates;
03-15-09
Maple-Mustard Baked Chicken
Makes 2 Servings
Ingredients:
3/4 tablespoon(s) Dijon mustard
1/2 tablespoon(s) pure maple syrup, preferably grade B
1/2 tablespoon(s) peanut or canola oil, divided
1/4 tablespoon(s) finely chopped fresh thyme, or 1 teaspoon dried
1/5 teaspoon(s) freshly ground pepper
1/8 teaspoon(s) salt
1 pound(s) bone-in chicken pieces (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
1/3 cup(s) fresh breadcrumbs, preferably whole-wheat (see Tip)
Directions:
1. Whisk mustard, maple syrup, 1 tablespoon oil, thyme, pepper and salt in a large bowl. Add chicken and turn to coat evenly. Cover and marinate in the refrigerator for at least 30 minutes and up to 6 hours.
2. Preheat oven to 400°F. Set a wire rack on a large baking sheet.
3. Combine breadcrumbs and the remaining 1 tablespoon oil on a plate. Dredge the skinned side of each chicken piece in the breadcrumbs (with drumsticks, dredge the meatier side) and arrange breaded-side up on the wire rack. Leave at least 1 inch between pieces.
4. Bake until golden brown and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 35 to 40 minutes. Serve hot or let cool, refrigerate and serve chilled.
5. Tips: When using a combination of thighs, drumsticks and breasts, we recommend cutting each breast in half crosswise (before marinating) to make smaller pieces about the size of an average chicken thigh. And if you buy whole legs, be sure to separate the drumsticks and thighs. When all the pieces are about the same size, they’ll all cook at the same rate. To make 1 1/2 cups fresh breadcrumbs, trim the crusts from about 3 slices of whole-wheat bread. Tear the bread into pieces and process in a food processor until coarse crumbs form.
NUTRITION INFORMATION: Per serving: 325 calories; 8 g fat; 14 g carbohydrate; 0 g fiber;
03-15-09
Spinach with Chickpeas
Ingredients:
1 pound baby spinach
1 1/2 tablespoon(s) extra-virgin olive oil, divided
1/2 medium red onion, finely chopped
2 1/2 clove(s) garlic, minced
1/2 chickpeas, rinsed
3/4 teaspoon(s) dried thyme
3/4 teaspoon(s) dried oregano
3/4 teaspoon(s) ground cumin
1/2 teaspoon(s) kosher salt
1/4 teaspoon(s) hot paprika
1/4 cup(s) golden raisins
1/4 cup(s) reduced-sodium chicken broth , or vegetable broth
Directions:
1. Rinse spinach and let drain in a colander. With water still clinging to it, place half the spinach in a Dutch oven over medium heat. Cook, tossing with tongs and adding the remaining spinach by the handful until all is added and wilted, 6 to 8 minutes. Drain in the colander. Let cool slightly, then coarsely chop.
2. Carefully wipe out the pan, then heat 1 tablespoon oil over medium heat. Add onion and garlic and cook, stirring, until the onion is tender and lightly browned, 8 to 10 minutes. Stir in chickpeas, thyme, oregano, cumin, salt and paprika. Using a potato masher, mash some of the chickpeas, then cook, stirring, for 3 minutes. Stir in raisins and broth, scraping up any browned bits. Add the chopped spinach and stir gently to combine. Remove from the heat and let stand 10 minutes. Drizzle with the remaining 2 tablespoons oil just before serving.
Nutrition Information: Per Serving: 120 Calories; 4 g Fat; 0 g Fiber; 20 g Carbohydrates;
12-28-08
Pineapple Coconut Bites
Makes ~20 cookies
Ingredients:
FILLING
1 1/4 cups canned crushed pineapple, slightly drained
1 tablespoon honey
1 tablespoon cornstarch
DOUGH
1/2 cup almonds
6 tablespoons confectioners’ sugar
1/2 cup whole-wheat pastry flour
1/4 cup all-purpose flour
1/4 cup unsalted cold butter
3 tablespoons light olive oil
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch
1/2 teaspoon salt
1/2 teaspoon vanilla extract
Directions:
1. To prepare filling: Spoon pineapple into a small saucepan with honey and cornstarch. Cook over medium heat, stirring frequently, until thickened, about 3 minutes. Let cool.
2. To prepare dough: Meanwhile, process almonds in a food processor until finely ground. Add confectioners’ sugar; process to combine. Add whole-wheat pastry flour and all-purpose flour; process to combine. Drop butter by the tablespoon through the feed tube, processing briefly after each addition. Add oil and pulse once or twice. Add coconut, cornstarch, salt and vanilla and process just until the mixture resembles crumbly, fine meal, but will hold together if pressed.
3. Reserve a scant 1/2 cup of tart dough to use as crumbled topping.
4. Preheat oven to 350°F. Line mini muffin pans with 20 paper cups.
5. Drop a scant tablespoon of dough into each paper cup. Press the dough into the bottom and up the sides of the cup, making a well in the center, to form a miniature crust. Spoon 1 1/2 to 2 teaspoons of the pineapple filling into each crust and top each with some of the reserved crumbs.
6. Bake until the topping is golden brown and the crust is cooked through (watch carefully toward the end and move the pan to the bottom rack if the top begins to brown before the bottom crust is done), 20 to 25 minutes. Let cool in the pans.
NUTRITION INFORMATION: Per cookie: 101 calories; 6 g fat (2 g sat, 3 g mono); 6 mg cholesterol; 10 g carbohydrate; 1 g protein; 1 g fiber; 59 mg sodium; 45 mg potassium.