02-15-10
Mini-Frittatas
Makes 12 Mini-Frittatas (2/serving)
Ingredients:
1/2 medium zucchini, halved lengthwise twice, sliced thin
4 oz cremini mushrooms (1/2 pkg)
2 tbsp frozen corn, thawed
5 eggs
2 tomatoes, diced
2 tbsp cheddar cheese, shredded
1 tsp dried basil
Salt & pepper
Directions:
Preheat oven to 400 degrees.
Coat muffin pan with cooking spray.
Roast zucchini & mushrooms until soft (~15-20 minutes), adding corn for the last 5 minutes of roasting time. Reduce oven heat to 375 degrees. Let veggies cool.
Beat eggs. Add all ingredients to the eggs.
Divide mixture among 12 muffin cups in pan. Baked until golden brown, ~11 minutes.
Make ahead:
Store individually and reheat each in microwave ~45 seconds – 1 minute before eating.
02-09-10
Quinoa Pilaf with Pine Nuts
Makes 4 Servings
Ingredients:
1/2 cup quinoa
1 cup low-sodium chicken broth
2 teaspoons olive oil
1/2 large onion, chopped
2 tablespoons pine nuts, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
2 tablespoons fresh parsley, chopped
Directions:
Bring quinoa and broth to a boil in a medium saucepan. Reduce heat to low; cover; simmer until quinoa absorbs liquid, about 15 minutes. Heat oil in a large skillet over medium-high heat. Add onion; cook, stirring occasionally, until onion begins to brown, about 6 minutes. When quinoa is done, fluff with a fork and transfer to a serving bowl. Stir in onion, pine nuts and parsley. Season with salt and pepper.
NUTRITION INFORMATION: Per serving: 136 calories; 6 g fat; 2 g fiber; 14 g carbohydrates
02-09-10
Salmon Florentine
Makes 4 Servings
Ingredients:
2 packages (10 oz each) frozen spinach, thawed
1 tablespoon olive oil
1/4 cup minced shallots
2 teaspoons minced garlic
5 sun-dried tomatoes, chopped
1/2 teaspoon salt, plus more to taste
1/4 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper, plus more to taste
1/2 cup part-skim ricotta
4 skinless salmon fillets (6 oz each), rinsed and patted dry
1 recipe Quinoa Pilaf With Pine Nuts
Directions:
Heat oven to 350°. Squeeze spinach of all excess liquid. Set aside. Heat oil in a large skillet over medium heat. Add shallots; cook, stirring, until soft, about 3 minutes. Add garlic; cook 1 minute more. Add spinach, tomatoes, salt, pepper flakes and pepper; cook, stirring, 2 minutes more. Remove from heat; let cool about 15 minutes. Add ricotta; stir to combine. Season with salt and pepper. Pack about 1/2 cup spinach mixture on top of each fillet, matching the shape of the fillet. Place fillets on a rimmed baking sheet or in a glass baking dish; bake until cooked through, 15 minutes. Serve with Quinoa Pilaf With Pine Nuts.
NUTRITION INFORMATION: Per serving: 334 calories; 14 g fat; 4 g fiber; 7 g carbohydrates
02-09-10
Grilled Portobello Benedict
Makes 4 Servings
Ingredients:
Vegetable oil cooking spray
4 portobello mushroom caps (about 4 oz each)
1 tablespoon olive oil
1/4 teaspoon salt, plus more to taste
4 slices Canadian bacon
4 large whole eggs
4 large egg whites
Freshly ground black pepper to taste
4 teaspoons prepared basil pesto
8 fresh basil leaves, cut into ribbons
4 teaspoons freshly grated Parmesan
Directions:
Coat a grill or grill pan with cooking spray. With a spoon, gently scrape out the dark inside of each mushroom cap, being careful not to break cap. Brush both sides of caps with oil and sprinkle with 1/4 tsp salt. Grill mushrooms over medium-high heat until juices begin to release, about 7 minutes per side. Transfer each mushroom to a plate, top side down. On same grill or grill pan, cook bacon over medium-high heat until warm, about 30 seconds per side. Place 1 slice bacon onto each mushroom cap. Whisk eggs, egg whites and 2 tbsp water until well combined in a bowl. Coat a medium nonstick skillet with cooking spray and heat over medium-low heat. Add eggs and scramble until cooked through, about 3 minutes. Season with salt and pepper. Divide eggs among mushroom caps. Drizzle 1 tsp pesto over each; top with basil and 1 tsp Parmesan.
NUTRITION INFORMATION: Per serving: 240 calories; 14 g fat; 2 g fiber; 5 g carbohydrates
02-09-10
Lamb and Feta Pita Pizzas
Makes 4 Servings
Ingredients:
8 oz lean ground lamb
1 small onion, chopped
4 medium plum tomatoes, chopped
2 tablespoons chopped fresh parsley
3/4 teaspoon cinnamon
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 whole-wheat pitas (6 inches each)
2 teaspoons olive oil
1/3 cup crumbled feta
1 tablespoon pine nuts
Directions:
Heat oven to 400°. Place lamb and onion in a large skillet over medium-high heat and cook, breaking up meat with a spoon and stirring occasionally, until onion is soft and meat is no longer pink, about 5 minutes. Transfer meat and onion to a plate lined with a paper towel to drain fat. Blot with another paper towel. Wipe pan, then return meat and onion to pan. Stir in tomatoes; cook over medium-high heat until they soften slightly, 2 minutes. Remove from heat. Stir in parsley, cinnamon, salt and pepper. (The lamb mixture may be made up to 2 days ahead and stored in an airtight container in the refrigerator.) Place pitas on a baking sheet; brush top of each pita with oil. Divide lamb mixture among pitas. Sprinkle with feta and pine nuts. Cook until cheese is warm and pita is toasted, 10 to 12 minutes.
NUTRITION INFORMATION: Per serving: 416 calories; 22 g fat; 6 g fiber; 38 g carbohydrates
02-05-10
Aromatic Beef Stew with Butternut Squash
Makes 4 Servings
Ingredients:
2 tablespoons olive oil
1 pound stew beef, cut into cubes
1 large onion, chopped
2 cloves garlic, minced
1 tablespoon peeled and minced fresh ginger
1 pound butternut squash, peeled and cut into 1 1/2-inch cubes (about 2 1/2 cups)
1 can (14.5 oz) no-salt-added diced tomatoes
1 can (8 oz) no-salt-added tomato sauce
1 1/2 cups low-sodium beef broth
1 1/2 teaspoons ground cumin
1 teaspoon cinnamon
1/2 teaspoon red pepper flakes
3 cups cooked whole-wheat couscous
1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat until golden brown, 2 minutes
4 teaspoons minced fresh parsley
Directions:
Heat oil in a 4-qt saucepan over medium-high heat. Add beef and cook until browned on all sides, about 5 minutes. Transfer meat to a plate, leaving juices in saucepan. Add onion; cook, stirring, until translucent, about 6 minutes. Add garlic and ginger; cook, stirring, 1 minute more. Return beef to pot; stir in squash, tomatoes, sauce, broth, cumin, cinnamon and pepper flakes. Bring to a boil; reduce heat to low. Cover; simmer until beef is tender, 30 to 35 minutes. Divide couscous and stew among 4 bowls. Sprinkle with almonds and parsley.
NUTRITION INFORMATION: Per serving: 480 calories; 13 g fat; 8 g fiber; 48 g carbohydrates
02-03-10
Sweet Potato Shepherd’s Pie
Part of Self’s Cook Once, Eat Healthly All Week plan
Makes 2 Servings
Ingredients:
Filling:
3 Adobo-Glazed Mini Turkey Loaves , mashed
1 cup Broccoli and Red Bell Pepper Mix
1 chipotle chile, diced
1 tablespoon adobo sauce
1 teaspoon salt
1/2 teaspoon black pepper
Topping:
1 1/2 cups Mashed Sweet Potatoes
1/4 cup Onion and Garlic Mix
1 teaspoon light butter
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup chives, coarsely chopped
Directions:
Filling:
Combine all filling ingredients in a bowl; mix well. Spread into a 10″ pie plate.
Topping:
Combine all topping ingredients except chives in a bowl. Spread on top of filling. If not serving immediately, cover and freeze. Or bake at 400° until top browns, about 20 minutes. Garnish with chives.
To reheat:
Microwave on high for 4 minutes or bake at 400°F for 25 minutes. Garnish with chives.
Special Recipes:
Mashed sweet potatoes:
Slice 2 large sweet potatoes into 1/2-inch pieces, leaving skins on. Cover with water in a heavy-bottomed saucepan and cook, covered, over high heat until tender, 20 minutes. Drain and mash until smooth.
Onion and garlic mix:
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tablespoon oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Broccoli and red bell pepper mix:
Finely dice 1 head broccoli and 3 large red bell peppers, seeded and cored. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook, stirring occasionally, until vegetables turn slightly brown, 3 minutes.
NUTRITION INFORMATION: Per serving: calories; g fat; g fiber; g carbohydrates
02-03-10
Cheesy Shrimp Enchilada Bake
Part of Self’s Cook Once, Eat Healthly All Week plan
Makes 2 Servings
Ingredients:
Sauce:
1 can (14.5 ounces) diced tomatoes
1/2 cup Onion and Garlic Mix
4 chipotle chiles, finely diced
1/4 teaspoon salt
Enchiladas:
3 corn tortillas, halved
3/4 cup Broccoli and Red Bell Pepper Mix
1 cup Lime Shrimp
1 cup 75% shredded fat-free cheddar (4 ounces)
Directions:
Heat oven to 375°F.
Sauce:
Combine all sauce ingredients in a bowl.
Enchiladas:
Pour 3/4 cup sauce into the bottom of a 10″ baking dish. Press both sides of tortillas into sauce, then place 3 tortilla halves on top of sauce. Add half of Broccoli and Red Bell Pepper Mix, half of Lime Shrimp and half of cheese. Layer on remaining 3 tortilla halves, Broccoli and Red Bell Pepper Mix and Lime Shrimp. Pour remaining 1 1/4 cups sauce and cheese over shrimp. If not eating immediately, cover tightly and freeze. Otherwise, bake 20 minutes, covered with foil. Remove foil; bake until cheese bubbles, 10 minutes more.
To reheat:
Bake, covered with foil, at 400°F for 25 minutes. Remove foil; bake until cheese bubbles, 5 minutes more.
Special Recipes:
Onion and garlic mix:
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tablespoon oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Broccoli and red bell pepper mix:
Finely dice 1 head broccoli and 3 large red bell peppers, seeded and cored. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook, stirring occasionally, until vegetables turn slightly brown, 3 minutes.
Lime shrimp:
Combine in a bowl 1 pound large shrimp, shelled (tails removed), deveined and coarsely chopped; 1 cup chopped cilantro; and juice of 1 1/2 limes. Toss until shrimp are coated.
NUTRITION INFORMATION: Per serving: 489 calories; 11.9 g fat; 7 g fiber; 40 g carbohydrates
02-03-10
Spicy Thai Soup with Lime Shrimp
Part of Self’s Cook Once, Eat Healthly All Week plan
Makes 2 Servings
Ingredients:
1 1/4 cups Mashed Sweet Potatoes (See below)
1 cup Onion and Garlic Mix (See below)
1 1/2 cups low-sodium chicken broth
1 teaspoon green curry paste
1/2 teaspoon ground ginger
1 cup Lime Shrimp
1 cup frozen peas
Juice of 2 limes, divided
Slices from 1/2 lime
Directions:
Blend Mashed Sweet Potatoes , and broth in a blender until smooth; pour into a medium pot over low heat. Whisk in curry paste and ginger. Cook 10 minutes.
Turn heat to medium. Add Lime Shrimp and peas; stir frequently until shrimp are cooked through, about 5 minutes. Remove from heat; add lime juice (from 1 1/2 limes). If not eating immediately, pour into an airtight container and freeze. Otherwise, serve, garnished with lime slices.
To reheat:
Microwave on high 4 to 5 minutes, stirring halfway through. Stir in juice of 1/2 lime.
Special Recipes:
Mashed sweet potatoes:
Slice 2 large sweet potatoes into 1/2-inch pieces, leaving skins on. Cover with water in a heavy-bottomed saucepan and cook, covered, over high heat until tender, 20 minutes. Drain and mash until smooth.
Onion and garlic mix:
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tablespoon oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Lime shrimp:
Combine in a bowl 1 pound large shrimp, shelled (tails removed), deveined and coarsely chopped; 1 cup chopped cilantro; and juice of 1 1/2 limes. Toss until shrimp are coated.
NUTRITION INFORMATION: Per serving: 416 calories; 5.5 g fat; 10 g fiber; 49 g carbohydrates
02-03-10
Vegetable and Chickpea Ragout
Part of Self’s Cook Once, Eat Healthly All Week plan
Makes 2 Servings
Ingredients:
1 can (14.5 ounces) diced tomatoes
1 cup canned chickpeas, rinsed and drained
1/2 cup Onion and Garlic Mix (See below)
1/2 cup Broccoli and Red Bell Pepper Mix (See below)
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon black pepper
1/8 teaspoon red pepper flakes
4 artichoke hearts in water, drained and quartered
1/2 cup frozen peas
1/4 cup sliced black olives
1/2 cup whole-wheat penne, cooked
1/4 cup chopped fresh basil
Directions:
Simmer tomatoes, chickpeas, Onion and Garlic Mix, Broccoli and Red Bell Pepper Mix, salt, oregano, pepper, pepper flakes and ½ cup water in a medium pot until liquid reduces by half, about 20 minutes. Add artichokes, peas and olives; cook 10 minutes more.
Quick tip:
If not eating immediately, pour into an airtight container and freeze. Otherwise, toss with penne and basil and serve.
To reheat:
Microwave on high 2 minutes; stir; microwave 2 minutes more. Mix with penne and basil.
Special Recipes:
Onion and garlic mix:
Finely dice 3 large onions and 5 cloves garlic. Heat a heavy-bottomed skillet over high heat. Add 1 tablespoon oil. Cook garlic and onion, stirring occasionally, until soft, 6 minutes.
Broccoli and red bell pepper mix:
Finely dice 1 head broccoli and 3 large red bell peppers, seeded and cored. Heat a heavy-bottomed skillet over high heat. Add 1 tbsp oil. Cook, stirring occasionally, until vegetables turn slightly brown, 3 minutes.
NUTRITION INFORMATION: Per serving: 380 calories; 6.4 g fat; 15 g fiber; 54 g carbohydrates