Arugula and Pear Salad with Vinaigrette

 

1 teaspoon Dijon mustard                                           2 tablespoons extra-virgin olive oil

1 tablespoon red wine vinegar                                  8 cups arugula leaves

¼ teaspoon salt                                                                                1 pear, unpeeled, thinly sliced

1/8 teaspoon black pepper                                         ½ cup feta cheese

 

In a small bowl, whisk together the mustard, vinegar, salt, pepper, and oil; set aside. Arrange the arugula on individual plates and top with the pear and cheese. Drizzle with the vinaigrette.  Yield:  4 servings

 

 

Baby Spinach, Feta, Pine Nuts, and Strawberry Salad

 

2 bags of baby spinach, washed and dried

2 pints strawberries, washed and stemmed (cut 1 pint into quarters)

1 cup crumbled feta cheese

¼ cup canola oil

¼ cup toasted pine nuts

 

In a bowl, toss the spinach, cut strawberries, pine nuts, and feta cheese together. In a separate bowl, crush the remaining strawberries and add oil. Gently fold the mixture into the spinach salad. Serve immediately.  Yield:  4 servings

 

 

Beet & Goat Cheese Spinach Salad

 

2 ½ tablespoons extra-virgin olive oil                    2 cans (8.5 oz. each) sliced beets

2 ½ tablespoons balsamic vinegar                            3 ½ ounces crumbled goat cheese

2 packages (6 oz. each) baby spinach                      1/3 cup chopped walnuts, toasted

¼ cup golden raisins                                                       Freshly ground black pepper to taste

 

In a small bowl, whisk together olive oil and vinegar. Toss with spinach in a large bowl to coat. Add raisins and beets. Sprinkle with goat cheese and walnuts, and season with pepper to taste. Yield:  6 servings

 

 

Pear-Goat Cheese Salad

 

4 cups (4 oz.) packed mescium greens or mixed salad greens

1 ripe but firm peeled Bartlett or Comice pear, coarsely chopped

¼ cup (1 oz.) crumbled goat cheese

¼ cup raspberry vinaigrette

¼ cup sliced almonds, toasted

 

In a large bowl, combine greens, pear goat cheese, and vinaigrette. Toss well, and transfer to serving plates; top with almonds.  Yield:  4 servings (serving size:  1 ¼ cups)

 

 

Spinach, Walnut, and Orange Salad

 

2 navel or blood oranges                                              2 teaspoons walnut or extra-virgin oil

1 (6 oz.) package baby spinach                                   2 teaspoons whole-grain mustard

½ cup walnut halves                                                       ¼ teaspoon salt

4 teaspoons sherry vinegar                                         ¼ teaspoon pepper

1 tablespoon water

 

Remove the peel and pith from the oranges. Place a fine sieve over a small bowl. With a small knife held over the bowl, remove the sections. Squeeze any remaining juice from the membranes into the b owl (you should have about 1/3 cup juice). Discard the seeds and set the orange sections and juice aside.

 

Place the spinach in a large salad bowl; scatter the orange sections over the top.

 

Heat a small skillet over medium-high heat. Add the walnuts and toast, stirring frequently, until lightly browned and fragrant, about 3 minutes. Scatter the walnuts over the spinach.

 

Add the orange juice to the skillet and cook until it reduces to a glaze, 1 – 2 minutes. Whisk in the vinegar, water, oil, mustard, salt, and pepper. Pour the hot dressing over the spinach. Toss well and serve at once.  Yield:  4 servings

 

 

Waldorf Salad

 

2 tablespoons low-fat lemon yogurt                       1/3 cup dried cranberries

1 tablespoon lemon juice                                            ¼ cup coarsely chopped walnuts

2 small (Gala or Fuji) apples, cubed                         ¼ cup thinly sliced celery (about 1 stalk)

1 cup seedless red grapes, halved                           8 Boston or Bibb lettuce leaves

 

Combine yogurt and lemon juice in a medium bowl. Add apples, grapes, and cranberries; mix well. Add the walnuts and celery, and mix well. Serve it on a bed of 2 lettuce leaves. The salad can be refrigerated up to 2 hours before serving.  Yield:  4 servings ( ½ cup salad and 2 Boston or Bibb lettuce leaves)

 

 

Carrot-Pumpkin Muffins

 

1 ½  cups whole wheat flour                                       1 cup canned pumpkin

1 ½  tsp pumpkin pie spice                                          ¾ cup honey

1 tsp baking soda                                                             2 Tbsp applesauce

½ tsp baking powder                                                      1 Tbsp canola oil

1 egg or ¼ cup fat-free liquid egg substitute       1 cup shredded carrots

 

Preheat the oven to 350 degrees F. Coat a 12 cup muffin pan with cooking spray. In a large bowl, mix the flour, pumpkin pie spice, baking soda, and baking powder. In a separate medium bowl, whisk the egg, pumpkin, honey, applesauce, and oil until smooth. Add to the flour mixture, and stir just until combined. Do not over mix. Fold in the carrots. Spoon into the pan. Bake for 25 minutes, or until a toothpick inserted in the center comes out almost clean. Remove from the pan, and cool on a rack.  Yield:  12 muffins

 

 

Fresh Spinach Tomato Omelette

 

4 eggs whites

2 whole eggs

1 cup fresh, uncooked spinach

1 Roma tomato, chopped

2 tbsp. feta cheese

Nonstick cooking spray

 

Heat a 10-inch skillet over medium heat and spray with nonstick cooking spray. In a large bowl, mix eggs, spinach and tomato. Add ingredients to hot skillet and cover. Before the omelette is completely done add feta cheese, turn off heat, and finish cooking. (This way the omelette will cook without burning.) Fold omelette over, cut in half and serve.  Yield:  2 servings

 

 

100% Whole Wheat Bread

 

8 to 8 ½ cups whole wheat flour                                               1 ½ cups milk

2 packages yeast                                                              ¼ cup honey

2 ½ teaspoons salt                                                           ¼ cup vegetable oil

1 ½ cups water

 

In large bowl, combine 3 ½ cups flour, undissolved yeast and salt. Heat water, milk, honey and oil until very warm (120 to 130 degrees). Gradually add to dry ingredients; beat 2 minutes at medium speed of electric mixer, scraping bowl occasionally. Add 1 cup flour; beat 2 minutes at high speed, scraping bowl occasionally. With spoon, stir in enough remaining flour to make soft dough. Knead on lightly floured surface until smooth and elastic, about 6 to 8 minutes. Place in greased bowl, turning, to grease top. Cover; let rise in warm, draft-free place until doubled in size, about 45 to 60 minutes. Punch dough down. Remove dough to lighty floured surface; divide dough in half. Roll each half to 12 x 7 inch rectangle. Beginning at short end of each rectangle, roll up tightly as for jelly roll. Pinch seams and ends to seal. Place seam sides down, in two greased 8 ½ x 4 ½ inch loaf pans. Cover; let rise in warm, draft-free place until doubled in size, about 30 to 60 minutes. Bake at 375 degrees for 35 to 45 minutes or until done. Remove from pans; let cool on wire racks.

 

Black Bean and Roasted Corn Chili

 

1- 10 oz. Package frozen corn                                     2 tsp. ground cumin

2 Tbsp. Olive oil                                                                               1 Tbsp. chili powder

1 onion, minced                                                                               1- 14 ½ oz. can low-sodium chicken broth

4 cloves garlic, minced                                                  2- 15 oz. cans black beans, rinsed and drained

2-14 ½ oz. cans diced tomatoes with                       Shredded cheddar cheese

    green chilies

 

Preheat oven to 400 degrees. Place corn in a large baking pan; add 1 Tbsp. of the oil and stir corn to coat. Bake until corn is browned, stirring once, 20 minutes. Meanwhile cook onion in remaining oil in a large saucepan over medium-high heat until softened, 5 minutes; add garlic, cumin, and chili powder and cook, stirring constantly, 1 minute. Stir in broth, beans, and tomatoes; reduce heat to medium. Cover and cook 15 minutes. Stir in corn; serve chili with shredded cheddar cheese.   Yield:  6 cups

 

 

Black Bean Soup

 

3 tbsp. olive oil                                                                 4 cups chicken or vegetable stock

1 small yellow onion, chopped (1/2 cup)                              3-15 ½ oz. cans black beans, rinsed and rained

2 garlic cloves, minced                                                  Juice from 1 lime

1 teaspoon ground cumin                                            1 tablespoon tomato paste

1 large stalk celery, chopped (3/4 cup)                  Salt

1 large carrot, chopped (3/4 cup)                              Salsa and cilantro (for serving)

 

In a large stockpot, heat the oil, onion and garlic and cook until the vegetables are tender. Stir in the cumin and cook 1 minute. Add the celery, carrot, stock, and beans. Heat to boiling. Reduce heat to low, cover, and simmer 15 to 20 minutes. Stir in the lime juice and tomato paste. To thicken soup, puree the beans in a blender or food processor and return to pot. Taste and add salt if necessary. Serve with salsa and cilantro.  Yield:  6 servings

 

 

Black and White Chili

 

1 onion, chopped                                                            1-28 oz. can diced tomatoes

1 green bell pepper, diced                                          1-15 ½ can black beans, rinsed and drained

1 garlic cloves                                                                    1-15 oz. can corn rinsed and drained

1 tbsp. oil                                                                            1 cup chicken broth

1 tbsp. chili powder                                                        ¼ cup chopped cilantro

2 tsp. cumin                                                                       ¼ cup shredded cheddar cheese

1/8 tsp. ground red pepper

 

Cook onion, bell pepper, and garlic in oil in a Dutch oven over medium-high heat until tender, 10 minutes. Stir in chili powder, cumin, and ground red pepper. Add tomatoes, black beans, corn, and broth; cook 10 minutes. Stir in cilantro. Sprinkle each serving with 1 tbsp. cheddar cheese.  Yield:  6 cups

 

 

 

Carrot, Chickpea, and Barley Soup

 

3 cups chicken broth                                                      1 cup carrot juice

¼ cup barley, rinsed and drained                             1 cup canned chickpeas, rinsed and drained

2 cups diced carrots                                                        1 teaspoon balsamic vinegar

¼ teaspoon freshly ground pepper                         3 tbsp. chopped parsley

2 tbsp. grated Parmesan                                              

 

In a medium saucepan combine broth, carrot juice, barley, and chickpeas. Bring to a boil over high heat Reduce heat to low, cover, and simmer 30 minutes. Add carrots and return to a boil over high heat. Reduce heat to low, cover and continue to simmer for 15 minutes. Remove from heat. Using a slotted spoon, remove about 1 ½ cups of solids and place in a medium bowl. Mash with a fork. (Or use a hand-immersion blander and pulse 3 seconds.) Return mashed vegetables to saucepan. Stir in vinegar, pepper, and parsley.  Top with grated Parmesan.   Yield:  4 servings

 

 

Italian Lentil Soup

 

2 medium carrots, sliced (1 cup)                                               1 stalk celery, slice (1/2 cup)

1 small onion, chopped (1/3 cup)                             1 Tbsp. olive oil

5 cups water                                                                      ½ of a small head cabbage, cored and cut into 1-inch

1  cup dry lentils, rinsed and drained                            pieces (4 cups)

1 cup tomato puree                                                        ¼ tsp. pepper

1 ½ tsp. salt                                                                        ½ tsp. dried oregano, crushed

 

In a large saucepan cook carrots, celery, and onion in hot olive oil about 5 minutes or until crisp-tender. Stir in water, cabbage, lentils, tomato puree, salt, oregano, and pepper.  Bring to boiling; reduce heat. Cover and simmer for 45 minutes or until lentils are very soft. Ladle into bowls.   Yield:  5 servings

 

 

Lentil Soup

 

3 cups dried lentils                                                         1 cup diced celery                                                          

     (rinsed and checked for pebbles)                       1 cup peeled and diced carrots

7 cups vegetable stock or water                                                1 ½ cups chopped fresh tomatoes

2 teaspoons salt                                                               2 tablespoons lemon juice         

2 teaspoons minced garlic                                           1 cup diced onion

Salt and black pepper to taste                                   1 tablespoon red-wine vinegar

 

Combine lentils, vegetable stock (or water) and salt in a large covered pot and simmer over low heat, until the lentils are soft. This should take an hour or more. Saute’ minced garlic with onion, celery and carrots in olive oil. Cook until just soft. To the softened lentils, add garlic, onions, celery, carrots, tomato, lemon juice, and red-wine vinegar. Let soup simmer at least 15 minutes and then salt and pepper to taste.

 

 

Tuscan Pasta and Chickpea Soup

 

1 tablespoon olive oil                                                    1 ½ teaspoon marjoram leaves

½ teaspoon crushed rosemary                                   1 clove garlic, minced

2 cans (16 oz. each) chickpeas                                    2 cans (14 ½ oz.) chicken broth

     (garbanzo beans), drained and rinsed                               1 can (14 ½ oz. ea.) diced tomatoes, undrained

1 cup water                                                                        1 cup whole wheat pasta

1 package (6 oz.) baby spinach or                             Olive oil

     6 cups sliced spinach leaves

 

Heat olive oil with marjoram, rosemary and garlic in large saucepot on medium-low heat until fragrant (do not allow garlic to brown). Stir in chickpeas, broth, tomatoes and water. Bring to boil on high heat. Reduce heat and simmer 20 minutes, stirring occasionally. Meanwhile, cook pasta in boiling salted water as directed on package. Drain well and rinse under cold water. Spoon ½ of the chickpea mixture into blender container, cover. With center part of cover removed to let steam escape, blend until smooth. Return puree to saucepot. Stir pasta and spinach into soup. Cook on medium heat until spinach is wilted, stirring occasionally. Ladle soup into serving bowls.  Yield: 8 (1 cup) servings

 

 

Tuscan White Bean and Spinach Soup

 

2 cups dried cannellini white beans                        6 cups water

      (rinsed and picked over)                                        1 teaspoon salt

1 bay leaf                                                                            2 tablespoons olive oil

1 yellow onion, coarsely chopped                           6 cloves garlic, chopped

¼ teaspoon freshly ground pepper                         1 tbsp. chopped fresh rosemary

1 ½ cups vegetable or chicken stock                        1 pound spinach, cooked and chopped

 

Soak the beans overnight and drain. In a big soup pot, combine the beans, water, ½ teaspoon of salt, and the bay leaf. Bring to a boil, and then reduce to a simmer, partially covered, until the beans are tender, approximately 1 hours and 15 minutes. Drain the beans, reserving ½ cup of the liquid. Discard the bay leaf. In a small bowl, combine the reserved cooking liquid and ½ cups of the cooked beans. Mash with a fork. This will be used to thicken the soup. Return the pot to the stovetop and add the olive oil, onion, and garlic. Saute’ these together until the onions are translucent. Stir in the remaining ½ teaspoon of salt, the pepper, and the rosemary, spinach, bean mixture, and stock. Bring to a boil, then reduce to a simmer and allow to heat throughout the flavors to bend, approximately 15 minutes. Ladle into soup bowls.   Yield:  6 servings

 

 

Baked Potato with Tomato-Bean Salsa

 

4 large (about 12 oz. ea) unpeeled russet potatoes         2 cups chopped ripe tomatoes

      Washed and patted dry                                                          1 can (15 oz.) black beans

1 teaspoon minced fresh jalapeno, or to taste                        rinsed and drained well

1 tablespoon extra-virgin olive oil                                           1 tablespoon lime juice

1 ½ teaspoons ground cumin                                                      Kosher salt to taste

½ cup mashed avocado blended with                                    ½ cup plain lowfat yogurt

      1 teaspoon lime juice                                                              2 tablespoons chopped cilantro

 

Preheat oven to 400 degrees. Pierce each potato several times with a fork, then place directly on oven rack and bake until tender, about 60 minutes. Meanwhile, combine tomatoes, black beans, jalapeno, olive oil and lime juice in a large bowl. In a small nonstick skillet, toast the cumin at medium heat until it releases its scent, about 20 seconds. Add toasted cumin and salt to the tomato-bean mixture, stirring to blend, Set aside. To serve, cut potatoes in half lengthwise and fluff baked flesh with a fork. Top each half with ½ cup salsa, 1 tablespoon yogurt and 1 tablespoon avocado. Sprinkle with cilantro.   Yield:  4 servings

 

 

Bean and Cheese Quesadillas

 

4 whole-wheat tortillas                                                                                1 can (16 oz.) fat-free refried beans

1 cup reduced-fat shredded four-cheese                             2 cups shredded lettuce

      Mexican blend                                                                            1 cup prepared salsa

½ avocado, peeled, pitted and diced                                      2 tablespoons chopped fresh cilantro

 

Spread each tortilla with a portion of refried beans and top with ¼ cup shredded cheese. Fold tortilla in half to create a half moon. Place a large nonstick skillet over medium-low heat. Working in batches, cook tortillas 2 minutes on each side, or until tortillas are lightly browned and cheese has melted. Cut each tortilla into 4 pie-shaped wedges and place on a plate. Top with even portions of shredded lettuce, salsa, avocado, and cilantro.  Yield:  4 servings

 

 

Black Bean Burritos

 

8 oz. chicken breast meat (uncooked)                                    15 oz. can black beans, drained

½ cup salsa                                                                                         3 tbsp. uncooked bulgur wheat

Romaine lettuce                                                                              1 tomato

4 whole wheat tortillas                                                                 2 oz. shredded cheese

 

Slice chicken thinly and saute’ in a lightly oiled pan until thoroughly cooked. Remove from pan and set aside. Combine black beans, salsa and bulgur in a saucepan; simmer gently five minutes, stirring occasionally. Add chicken and heat 1-2 minutes. Remove from heat, cover and let stand five minutes. Meanwhile, dice tomato. Heat a tortilla in an ungreased skillet until warm and soft, then spread a line of the bean mixture down center of tortilla. Top with lettuce, tomato, cheese, and additional salsa. Roll tortilla around filling, and then repeat with remaining tortillas.   Yield:  4 burritos

 

 

Black Bean Patties with Fresh Tomato Salsa

 

 

Black Bean Patties

 

1 (15 oz.) can black beans, rinsed and drained                    ¼ cup finely chopped onion

¼ cup whole wheat flour                                                             2 tsp. dried parsley flakes

¼ tsp. pepper                                                                                    1/8 tsp. dried rosemary

1/8 tsp. dried thyme                                                                      1/8 tsp. dried cilantro

1 egg white                                                                                        1 Tbsp. olive oil

1 clove garlic, finely chopped                                                    ¾ cup Fresh Tomato Salsa (see recipe below)

 

Place beans in a medium bowl, and mash with a fork. Add flour and next 8 ingredients, stirring well. Shape bean mixture into 4 patties. Heat oil in a large nonstick skillet over medium heat.  Add patties, and cook until lightly browned on both sides, turning once. To serve, top each patty with 3 tbsp. Fresh Tomato Salsa.  Yield:  4 servings

 

 

Fresh Tomato Salsa

 

2 large ripe tomatoes, chopped                                                                ¾ cup chopped green onions

½ cup chopped green pepper                                                    ½ cup finely chopped fresh parsley

1 tbsp. lemon juice                                                                         ¼ tsp. salt

¼ tsp. hot sauce

 

Combine all ingredients in a medium bowl. Cover and chill.  Yield:  12 (1/4 cup) servings

 

 

Black Bean Quesadillas

 

Nonstick cooking spray                                                                 4 (8”) whole wheat tortillas

¾ cup (3 oz.) shredded reduced-fat                                         ½ cup canned black beans, rinsed and drained

2 green onions with tops, sliced                                                               ¼ cup minced fresh cilantro

½ teaspoon ground cumin                                                           ½ cup salsa

 

Preheat oven to 450 degrees. Spray large nonstick baking sheet with cooking spray. Place 2 tortillas on prepared baking sheet; sprinkle each with half the cheese. Combine beans, green onions, cilantro and cumin in small bowl; mix lightly. Spoon bean mixture evenly over cheese; top with remaining tortillas. Coat tops with cooking spray. Bake 10 to 12 minutes or until cheese is melted and tortillas are lightly browned. Cut into quarter; top each tortilla wedge with 1 tbsp. salsa. Transfer to serving plate.  Yield:  8 servings.

 

 

Braised Lentils with Onions and Spinach

 

1 tbsp. olive oil                                                                                 1 cup carrot, peeled and finely chopped

½ cup shallots, peeled and finely chopped                          2 cups dried lentils

4 cups thinly sliced onion                                                            3 ½ cups fat-free, less-sodium chicken or

¼ teaspoon salt                                                                                                     vegetable broth

¼ teaspoon freshly ground black pepper                                              2 thyme sprigs

1 tbsp. red wine vinegar                                                                               1 (10 oz.) bag prewashed spinach            

1 (4 oz.) package crumbled feta cheese

 

Heat olive oil over medium-high heat in a Dutch oven, and saute’ carrot and shallots for 5 minutes.  Add lentils and onion to the pot along with broth, salt, pepper, and thyme, and bring to a boil.  Reduce heat to medium-low and cover tightly. Cook for 35 minutes, stirring twice, until lentils are tender and liquid is almost evaporated. Stir in vinegar and spinach, and simmer uncovered for 5 more minutes, until liquid reduces slightly and spinach wilts. Sprinkle with crumbled feta and serve.  Yield:  6 servings (1 1/3 cups ea.)

 

 

Broccoli Stuffed Potatoes

 

2 large Potatoes                                                                               1 cups fresh Broccoli Florets

1 green Onion, thinly sliced                                                        ¾ cup Chicken broth

2 teaspoon low-sodium soy sauce                                           1 teaspoon rice wine vinegar

2 teaspoons cornstarch

 

Scrub potatoes; pierce several times with a fork. Wrap each potato in a microwave-safe paper towl; arrange potatoes 1 inch apart. Microwave at HIGH 6 to 8 minutes turning and rearranging potatoes once let stand 2 minutes. With a fork pierce the skin in the form of a cross. Press the ends of the potatoes toward the center, lifting and fluffing the meat of the potato. Combine broccoli and onion in a 9 inch microwave-safe pie plate; cover with microwaveable plastic wrap and microwave at HIGH 3 to 4 minutes, or until tender. Drain. Combine chicken broth, soy sauce, vinegar and cornstarch in a 4 up glass-measuring cup, microwave, uncovered, at HIGH 2 to 3 minutes, or until slightly thickened. Pour sauce over broccoli. Spoon mixture over potatoes.  Yield:  2 servings

 

 

Brown Rice Black Bean Burrito

 

1 tbsp vegetable oil                                                                        1 medium onion, chopped

2 cloves garlic, minced                                                                  1 ½ tsp chili powder

½ tsp cumin                                                                                        3 cups cooked brown rice

1 (15 to 16 oz.) can black beans                                                  1 (11 oz.) can corn, drained

     drained and rinsed                                                                    6 (8 inch) whole wheat tortillas

¾ cup shredded, reduced-fat Cheddar cheese                   2 green onions, thinly sliced

¼ cup plain, low-fat yogurt                                                         ¼ cup prepared salsa

 

Heat oil in large skillet over medium-high heat until hot. Add onion, garlic, chili powder and cumin. Saute’ three to five minutes until onion is tender. Add rice, beans and corn. Cook, stirring two to three minutes until mixture is thoroughly heated. Remove from heat. Spoon a half-cup rice mixture down the center of each tortilla. Top with two tablespoons cheese, one tablespoon green onion and one tablespoon yogurt. Roll up. Top with one tablespoon salsa.  Yield:  6 servings

 

 

Cuban-Style Black Beans and Rice

 

1 ½ cups dry black beans (about 8 oz.)                                    1 small onion, halved

2 bay leaves                                                                                       2 cups chopped onions

1 to 2 jalapeno peppers, seeded and                                      3 tbsp. cooking oil or olive oil

     finely chopped                                                                            4 cloves garlic, finely chopped

2 tsp. ground cumin                                                                        2 tsp. finely shredded lime peel

¾ tsp. salt                                                                                            ¼ tsp. pepper

Hot cooked brown rice                                                                  Fresh cilantro sprigs, lime wedges (optional)

 

Rinse beans. In a large pot combine beans and 4 cups water. Bring to boiling; reduce heat. Simmer for 2 minutes. Remove from heat. Cover and let stand for 1 hour. (Or, place beans in water in pot. Cover and let soak in a cool pllace for 6 to 8 hours or overnight.) Drain and rinse beans. Return beans to pan. Add the halved onion, bay leaves, and 4 cups water. Bring to boiling; reduce heat. Cover and simmer for 1 ¼ to 1 ½ hours or until beans are tender. Serve over brown rice. Fresh cilantro sprigs and lime wedges can be used as garnish if desired.

 

 

Eggplant Parmigiana

 

1 large eggplant, sliced into ¼ “ pieces                                  1 ½ tbsp. olive oil

½ tsp. black pepper                                                                        ¼ tsp. garlic salt

1 c. whole wheat bread crumbs                                                                1 ¾ c. marinara sauce

¼ tsp. crushed re-pepper flakes, or to taste                        1 jar (13 oz.) roasted red peppers, drained

2 c. shredded reduced-fat mozzarella cheese                    ¼ c. grated Parmesan cheese

 

Preheat the broiler. Brush the eggplant slices with the olive oil. Sprinkle with the pepper and garlic salt. Coat each slice with the bread crumbs. Broil about 4 to 5” from the heat, 5 minutes on each side. Remove from the oven, set aside, and set the oven temperature to 325 degrees. Spread ¼ cup of the sauce on the bottom of a 13” x 9” baking dish. Top with the eggplant slices, the remaining sauce, red-pepper flakes, and red peppers. Sprinkle with the cheeses. Bake for 40 minutes, or until cooked through, and the cheese is browned.  Yield:  8 servings

 

 

Eggplant Parmesan Pizza

 

1 cup (1/2 inch thick) zucchini slices                                        1 ( 1 pound) eggplant, cut into ¼” thick slices

Cooking spray                                                                                   1 whole wheat pizza crust

1 ½ cups marinara sauce                                                               ½ cup shredded part-skim mozzarella cheese

¼ cup grated fresh Parmesan cheese                                     ¼ teaspoon crushed red pepper

¼ teaspoon dried oregano

 

Preheat oven to 400 degrees. Place zucchini and eggplant in a single layer on 2 baking sheets coated with cooking spray; lightly coat eggplant and zucchini with cooking spray. Bake at 400 degrees for 15 minutes on each side or until tender and lightly browned. Increase oven temperature to 425 degrees. Place crust on a baking sheet. Spread marinara over crust, leaving a 1” border. Layer the zucchini and eggplant evenly over sauce; top with mozzarella, grated Parmesan, pepper, and oregano. Bake at 425 degrees for 10 minutes or until cheese melts. Let stand 5 minutes.  Yield:  6 servings

 

 

Garden Lasagna

 

1 ½ teaspoons olive oil                                                                 3 ½ cups (1 pound) chopped zucchini

1 cup chopped onion                                                                     2/3 cup chopped carrot

1 ½ cups fresh corn kernels or                                                    1 cup chopped fresh basil

     frozen whole-kernel corn, thawed                                     ½ teaspoon kosher salt, divided

¼ teaspoon freshly ground black pepper, divided            ¼ cup whole wheat flour

3 cups 1% low-fat milk                                                                  1 cup 1% low-fat cottage cheese

1/8 teaspoon ground nutmeg                                                    Cooking spray

9 (about 5 oz.) no-boil lasagna noodles                                                 1 cup (4 oz.) shredded part-skim mozzarella

                                                                                                                     Cheese

 

Preheat oven to 400 degrees. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, onion, and carrot; saute’ 8 minutes or until lightly browned. Remove from heat; stir in corn, basil, ¼ teaspoon salt, and 1/8 teaspoon pepper. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a large saucepan; gradually add milk, stirring with a whisk. Cook and stir over medium heat until mixture comes to a boil; reduce heat and simmer 2 minutes, stirring constantly. Remove from heat; stir in cottage cheese, Parmesan, nutmeg, ¼ teaspoon salt, and 1/8 teaspoon pepper. Spread ½ cup white sauce in bottom of an 11 x 7 inch baking dish coated with cooking spray. Arrange 3 noodles over sauce; top with half the vegetable mixture (about 2 cups) and one-third of the remaining white sauce (about 1 cup). Top with 3 noodles, remaining vegetable mixture, half the remaining sauce, and 3 more noodles. Spread the remaining white sauce over noodles. Cover with foil and bake at 400 degrees for 25 minutes. Uncover, sprinkle with mozzarella, and bake an additional 25 minutes or until golden brown. Let stand 15 minutes.   Yield:  6 servings

 

 

Italian Chickpea Stew

 

2 tsp. oil                                                                                               1 tbsp. minced garlic

2 cups chicken broth                                                                      2 cans (15 ½ oz. ea) chickpeas, rinsed

1 can (14 ½ oz.) diced tomatoes                                                                1 box (10 oz.) frozen chopped spinach

½ tsp. each dried sage and rosemary                                      1 tbsp. freshly grated lemon peel

 

Heat oil in a large nonstick skillet over medium-high heat. Stir in garlic. Add 2 cups broth. Bring to a boil. Add remaining ingredients except lemon peel. Bring to a boil, reduce heat, cover and simmer, stirring occasionally, 8 to 10 minutes until spinach is hot. Stir in lemon peel.   Yield: 4 servings

 

 

Mexican Tortilla Stack-Ups

 

1 tbsp. vegetable oil                                                                      ½ cup chopped onion

1 can (15 oz.) black beans, drained and rinsed                    1 can (14 ½ oz.) diced tomatoes (Mexican or

1 cup frozen corn                                                                                  Italian), undrained

1 envelope (1 ¼ oz.) taco seasoning mix                                               6 corn tortillas (6”)

2 cups (8 oz.) shredded Cheddar cheese                                               1 cup water

Sliced black olives (optional)

 

Preheat oven to 350 degrees. Spray 13 x 9 inch baking dish with nonstick cooking spray. Heat oil in large skillet over medium-high heat until hot. Add onion; cook and stir 3 minutes or until tender. Add beans, tomatoes with juice, corn and taco seasoning mix. Bring to a boil over high heat. Reduce heat to low and simmer 5 minutes. Place 2 tortillas side by side in prepared dish. Top each tortilla with about ½ cup bean mixture. Sprinkle evenly with 1/3 of cheese. Repeat layers twice, creating 1 tortilla stacks each 3 tortillas high. Pour water along side of tortillas. Cover tightly with foil and bake 30 to 35 minutes or until heated through. Cut into wedges to serve. Serve with sour cream and black olives, if desired.   Yield:  6 servings

 

 

Red Beans and Rice

 

2 pounds dried red kidney beans                                             6 garlic cloves, minced

5 celery ribs, sliced                                                                         2 green bell peppers, chopped

1 large onion, chopped                                                                 2 (32 oz.) containers chicken broth

2 cups water                                                                                      1 teaspoon salt

1 teaspoon ground red pepper                                                  1 teaspoon black pepper

Hot cooked brown rice

 

Place kidney beans in a Dutch oven. Cover with water 2 inches above beans, and let soak 8 hours. Drain beans; rinse thoroughly, and drain again. Saute’ garlic, cloves, celery, onion and bell pepper until vegetable are tender. Stir in beans, broth, 2 cups water, salt, red pepper and black pepper; bring to a boil. Boil 15 minutes; reduce heat and simmer, stirring occasionally. 3 hours or until beans are tender.  Yield:  2 quarts

 

 

Tex-Mex 4 Bean Bake

 

1 can each (15 ½ oz. ea) black, pinto,                                      1 can (15 oz.) tomato sauce

     red kidney and small red beans, rinsed                            1 can (4.5 oz.) chopped green chilies

1 cup thinly sliced scallions                                                         1 tbsp. ground cumin

4 oz. Cheddar cheese, shredded (1 cup)

 

Heat oven to 375 degrees. Have a shallow 3 qt. baking dish ready. Mix all ingredients except cheese in the baking dish. Cover tightly; bake 30 minutes or until bubbly. Uncover, top with cheese. Bake 5 minutes or until cheese melts.   Yield:  10 servings

 

 

Tortilla-Black Bean Casserole

 

2 cups chopped onion (2 large)                                                 1 ½ chopped green sweet pepper (2 medium)

1 14 ½ oz. can tomatoes, untrained and cut-up                  ¾ cup bottled picante sauce or green salsa

2 teaspoons ground cumin                                                          2 cloves garlic, minced

2-15 oz. cans black beans and/or red kidney                       12 – 6” corn tortillas

     beans, rinsed and drained                                                      8 oz. shredded reduced-fat Monterey Jack

2 medium tomatoes, chopped (optional)                                  cheese

2 cups shredded lettuce (optional)                                         Sliced green onions (optional)

Sliced pitted ripe olives (optional)                                          ½ cup plain low-fat yogurt

 

In a large skillet combine onion, sweet pepper, undrained tomatoes, picante sauce, cumin, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in beans. Spread one-third of the bean mixture over the bottom of a 3 quart rectangular baking dish. Top with 6 of the tortillas, overlapping as necessary, and 1 cup of the cheese. Add another one-third of the bean mixture; top with remaining 6 tortillas and remaining bean mixture. Bake, covered, in a 350 degrees oven 30 to 35 minutes or until heated through. Sprinkle with remaining 1 cup cheese. Let stand 10 minutes before serving. If desired, top with tomatoes, lettuce, onions, and olives.   Yield: 12 servings

 

 

Vegetarian Lasagna with Tofu and Tomato Sauce

 

1 pound soft tofu                                                                             ½ cup grated Parmesan

2 eggs                                                                                                   3 garlic cloves, minced

2 tbsp. each minced fresh basil, thyme, and                       ¼ teaspoon coarse salt

     oregano, or 2 teaspoons each, dried                                  1/8 teaspoon freshly ground black pepper

32 oz. homemade tomato sauce (recipe below)                                ½ -8oz. package no-boil lasagna noodles

     or store-bought tomato sauce                                              4 oz. fresh prewashed baby spinach (2 cups)

8 oz. mozzarella, shredded (2 cups)

 

Heat oven to 375 degrees. Combine the tofu, Parmesan, eggs, garlic, herbs, salt, and pepper in a medium bowl. Lightly coat a 13 x 9 inch baking dish with vegetable cooking spray. Spread with about 1 cup of sauce. Arrange one layer of noodles on top. Spread with half the tofu mixture; top with half the spinach a third of the remaining sauce, and a third of the mozzarella. Repeat layers, ending with noodles, sauce, and mozzarella. Cover with aluminum foil and bake 30 to 35 minutes. Let stand 5 minutes before cutting. Recipe can be made ahead to this point. Cool, cover and refrigerate up to one day ahead. Reheat at 325 degrees for 20 minutes or until a knife inserted in the center comes out hot.

 

Tomato Sauce

 

3 tbsp. olive oil                                                                                 l large yellow onion, finely chopped (3/4 cup)

1 large carrot, finely chopped (3/4 cup)                                 1 large celery stalk, finely chopped (3/4)

3 – 28 oz. cans whole tomatoes and their juice                  1 tbsp. salt

2 teaspoons dried oregano

 

Heat the olive oil, onion, carrot, and celery in a large saucepan over medium heat. Cook until just translucent but not browned. Add the tomatoes, salt, oregano, and sugar and simmer, partially covered, over low heat for 45 minutes, stirring occasionally. Use half the sauce for the lasagna. Cool the remaining sauce and freeze.

    

 

 

Fruit Milkshake

 

½ cup nonfat milk                                                                            ½ cup frozen fruit (peaches, strawberries,

½ tsp. vanilla extract                                                                            bananas, etc.

 

Process the ingredients in a blender until smooth.  Yield:  1 serving

 

Variations:

 

Yogurt Fruit Shake – Substitute nonfat yogurt for the milk

Buttermilk Fruit Shake – Substitute buttermilk for the milk

 

 

Leonardo’s Italian Restaurant’s Tomato Sauce

 

4 tbsp. olive oil                                                                                 1 medium onion, very finely chopped

1 clove garlic, finely chopped                                                    1 pound tomatoes (fresh or canned), chopped

Salt and freshly ground black pepper, to taste                        with their juice

A few leaves fresh basil (or sprig parsley)

 

Heat oil in medium saucepan. Add onion. Cook (about 5 to 8 minutes) over moderate heat until onion becomes translucent. Stir in garlic and tomatoes with their juice. (Add 3 tablespoons of water if you are using fresh tomatoes.) Season with salt and pepper. Add herbs. Cook 20 to 30 minutes. Puree in a food processor. Pour over drained pasta.   Yield:  4 servings

 

 

Healthy Fries

 

Preheat oven to 400 degrees. Spray a baking sheet with cooking spray. Cut a baking potato or a sweet potato into long wedges. Leave the skin on Toss wedges with olive oil to coat lightly, the herb or spice of your choice (try rosemary, oregano, cayenne pepper), salt and pepper. Bake for 25 minutes, turning once midway though, or until the wedges are golden brown.  Yield:   2 servings

 

 

Lunch and Dinner Ideas

 

 

Grilled Cheese Sandwich on whole wheatbread

Lentil Soup*

Raw Veggies

Fresh fruit

 

 

Peanut Butter Sandwich on whole wheat bread

Waldorf Salad*

Skim or soy milk

 

 

Black Bean and Rice Burritto*

Orange

1 cup soy or skim milk

 

 

Blackbean burger*, Vegetarian or soy burger on whole wheat hamburger bun

Tomato, onion, lettuce or salsa

Heatlhy Fries*

Carrot sticks

Baked Apple*

 

 

Whole wheat tortilla or flat bread filled with shredded carrots, zucchini (raw or steamed) and refried     beans

Add salsa, lettuce and tomato

Fresh fruit

1 % milk

 

 

Chicken Breast

Baked sweet potato

Steamed broccoli

Beat and Goat Cheese Spinach Salad*

Vinaigrette dressing

 

 

Carrot, Chickpea and Barley Soup*

Whole-grain roll

Fresh Fruit

Homemade Applesauce*

 

 

Vegetable Plate

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