Mini-cookbook - Low-fat, Cholesterol Fighting

[Kitchen Witch]

LOW-CHOLESTEROL RECIPES

New-York Style Cheesecake
Rich, creamy, and delectably tart, this New York cheesecake is everything a cheesecake should be. Yet it contains only 7 grams of fat per serving.
Serves 10 to 12.
Ingredients
1 pound low fat cottage cheese (1 percent)
1 pound low fat cream cheese, at room temperature
1-1/4 cups sugar
2 eggs, plus 4 egg whites (or 1 cup Egg Beaters)
1/4 cup fresh lemon juice
1 tablespoon grated lemon zest
1 tablespoon vanilla extract
a pinch of salt
for the topping:
2 cups no fat sour cream
1/3 cup sugar
1 8 inch springform pan, lightly sprayed with oil
Cooking Instructions:
Preheat the oven to 350°F (The rack should be set in the lower third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the springform pan. (This prevents water from leaking in.)
Puree the cottage cheese in the food processor, scraping down the sides. This will take 2 to 3 minutes. Add the cream cheese and puree until smooth. Add the sugar and puree. Add the eggs, egg whites, lemon juice, lemon zest, vanilla, and salt and puree. Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles.
Set the pan in a roasting pan in the oven. Add 1 inch boiling water to the pan and bake the cheesecake for 30 minutes.
Meanwhile, in a large mixing bowl, whisk together the sour cream and sugar. Spoon this mixture on top of the cheesecake. Continue baking the cheesecake until set, 10 to 20 minutes longer. To test for doneness, gently poke the side ? when the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook, or the cheesecake will become watery.
Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides.
Note: many people like to serve cheesecake with strawberry sauce ? made by boiling strawberries with a little water, sugar, and cornstarch.
Nutrition Facts:
Calories: 322
Fat: 7g
Saturated Fat: 3g
Sodium: 440mg
% Calories from Fat: 20%
% Calories from Saturated Fat: 9%


Ricotta Cheesecake

Italians make a wonderful cheesecake, using ricotta in place of the cream cheese. (I add a little cream cheese here for extra richness.) The pine nuts and candied citrus peel give this cheesecake its uniqueness and pizzazz.
Serves 12 to 14.
Ingredients
1/4 cup marsala or other sweet wine
1/2 cup golden raisins
1/2 pound low fat cream cheese, at room temperature
2 pounds low fat or no fat ricotta cheese
1 cup sugar
3 tablespoons flour
1/4 teaspoon salt
2 eggs, plus 5 egg whites (or 1 cup plus 2 tablespoons egg substitute)
2 teaspoons grated lemon zest
2 teaspoons grated orange zest
1 tablespoon vanilla extract
1/4 cup diced candied orange peel, lemon peel, or a mixture of both
1/4 cup toasted pine nuts
1 8 inch springform pan, lightly sprayed with oil
Cooking Instructions:
Pour the marsala over the raisins in a small bowl and let soak until soft, about 10 minutes. Drain well.
Preheat the oven to 350°F. (The rack should be set in the upper third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the springform pan. (This prevents water from leaking in.)
Puree the ricotta in the food processor, scraping down the sides several times. Add the cream cheese and puree until smooth. Add the sugar, 2 tablespoons flour, and salt and puree. Add the eggs, egg whites, lemon and orange zest, and vanilla and puree. Toss the raisins and candied orange peel with the remaining 1 tablespoon flour in a small bowl. Add the raisins, peel, and pine nuts to the batter and run the machine in short bursts to mix. (Do not puree: you want these ingredients to remain whole.) Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles.
Set the pan in a roasting pan in the oven. Add 1 inch boiling water to the pan and bake the cheesecake until set, 40 to 60 minutes. To test for doneness, gently poke the side ? when the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook or the cheesecake will become watery.
Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides. Cut into wedges for serving.
Nutrition Facts
Calories: 340
Fat: 12g
Saturated Fat: 6g
Sodium: 225mg
% Calories from Fat: 34%
% Calories from Saturated Fat: 16%
Note: using non-fat ricotta reduces the fat to 6 grams and the saturated fat to 2 grams ? 21% of calories from fat and 6% from saturated fat.

[Kitchen Witch]

Amazing Low Fat Cannoli

This offbeat cannoli is faster to make than the traditional Italian dessert, because you don't have to fuss with the dough. When you take a bite, it shatters into a thousand buttery flakes, just like the real McCoy. The secret? The pastry tubes are made with Chinese wonton wrappers, which are baked instead of fried.
Note: the recipe is quick and easy to make, but you must start the night before to drain the ricotta.
Serves 6
Ingredients
2 pints low or no fat ricotta cheese
1/3 cup sugar, or to taste
1 teaspoon orange flower water
1/2 teaspoon vanilla extract
½ teaspoon grated lemon zest
to finish the cannoli:
12 four inch wonton wrappers
spray oil
1 teaspoon cornstarch dissolved in 1 teaspoon water
1 tablespoon melted butter
1 tablespoon chopped, toasted pistachio nuts
cannoli tubes

Cooking Instructions:
The night before place the ricotta in a yogurt strainer or cheesecloth or paper-towel lined strainer over a bowl. Drain overnight in the refrigerator. Discard the whey. Preheat the oven to 400°F.
Lightly spray 12 cannoli tubes with spray oil. Starting with the corner of one wonton wrapper in the center, roll the wrapper around the tube. Glue the opposite corner to the tube with a dab of cornstarch paste. Lightly spray the outside of the cannoli with oil. Roll the remaining wrappers the same way.
Bake the cannoli until golden brown and crisp, about 4 to 6 minutes. Let cool slightly, then slide the pastry shells off the tubes onto a cake rack and let cool to room temperature. Brush with the melted butter.
Prepare the filling. In a large bowl combine the drained ricotta, sugar, orange flower water, vanilla, and lemon zest and whisk to mix. Correct the sweetness, adding sugar or orange flower water to taste. Transfer the filling to a piping bag fitted with a 1/2 inch star tip. The recipe can be prepared several hours ahead to this stage.
Just before serving, pipe the ricotta mixture into the pastry shells, adding filling from each end. As you withdraw the piping tube, make a rosette at each end. Sprinkle the ends with chopped pistachios and serve at once.
Nutrition Facts:
Calories: 260
Fat: 3 grams
Saturated Fat: 1 gram
Sodium: 53 milligrams
Total Carbohydrates: 25 grams
Dietary Fiber: 0 grams
Protein: 15 grams
% calories from fat: 14%
% calories from saturated fat: 6%

Chicken Stewed with Mushrooms and Pearl Onions
This recipe serves: 6

3 pounds chicken thighs and/or legs
salt to taste
freshly ground black pepper
about 4 tablespoons flour
2 tablespoons canola oil
1 carrot, coarsely chopped
1 onion, coarsely chopped
1 stalk celery stalk, coarsely chopped
1 bay leaf
1 sprig fresh thyme, or 1/4 teaspoon dried
1/4 cup red wine
2 quarts Basic Chicken Stock (see recipe), or low-sodium canned
1 cup quartered mushrooms
1 cup pearl onions, peeled


1. Season the chicken with salt pepper. Dust the chicken with flour.

2. Heat 1 tablespoon of the oil in a wide, shallow pot over medium heat. Add the chicken and brown on all sides, about 2 minutes on each side. The oil should be hot enough to sear in the juices but not burn. Remove the chicken from the pan and drain off the excess fat.

3. Turn the heat to medium-high and add the vegetables. Cook for 3 to 4 minutes, until they begin to soften. Turn up the heat and brown slightly. (This can be made ahead and kept in the refrigerator up to 3 days or frozen.)

4. Add the bay leaf, thyme and red wine, and cook until the wine is almost completely evaporated.

5. Put the seared chicken back in the pot and cover with stock. Bring to a simmer and cook, uncovered, for 1 1/2 hours. Do not let it boil rapidly.

6. Strain the stew and retain the chicken and liquid. Discard the vegetables. Return the liquid to the pot and simmer to reduce its volume by half.

7. Meanwhile, bring a small pot of salted water to a boil. Add the pearl onions and cook until tender, about 5 to 7 minutes. Drain and set aside.

8. Heat the remaining tablespoon of oil in a small skillet over medium-high heat. Add the mushrooms, season them with salt and pepper and cook for 4 to 5 minutes. Remove from heat.

9. Remove the skin from the chicken; discard the skin. Add the chicken, mushrooms and onions to the reduced liquid.

10. Adjust the seasoning with a generous amount of salt and pepper.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 407 Carbohydrate 18 g
Fat 14 g Fiber 2 g
Protein 50 g Saturated Fat 3 g
Sodium 1322 mg

[Kitchen Witch]

Olive Tapenade Bruschetta
This recipe makes: 12 pieces

[Ingredients]
2 tablespoons pitted and finely chopped green or black olives
1 teaspoon capers
3 1/2 teaspoons extra virgin olive oil
freshly ground black pepper
12 French bread slices
2 cloves garlic


[Cooking Instructions]
1. Mash the olives, capers, 1/2 teaspoon extra virgin olive oil and pepper together.

2. Toast the bread on both sides in a toaster oven, under the broiler or on the grill.

3. While the toasted slices are still warm, rub them with garlic and drizzle them with the remaining olive oil on one side.

4. Put a dab of the olive mixture on each slice of bruschetta.

Serving Size: 1 slice of bruschetta
[Nutritional Information]
Number of Servings: 12
Per Serving
Calories 71 Carbohydrate 11 g
Fat 2 g Fiber 0 g
Protein 2 g Saturated Fat 0 g
Sodium 165 mg


Chocolate Angel Cake with Oranges and Chocolate Sauce
This recipe serves: 6

[Ingredients]

For the Angel Cake:
1 cup minus 2 tablespoons cake flour
1 1/2 cups superfine granulated sugar
2 tablespoons cocoa powder
1 1/4 cups egg whites (about 10 large egg whites) at room temperature
1 teaspoon vanilla extract
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
2 oranges, cut into segments

For the Chocolate Sauce:
1/2 cup semisweet chocolate morsels
6 tablespoons skim milk


[Cooking Instructions]
For the Angel Cake:

1. Preheat the oven to 350°F.

2. Sift the flour twice with the cocoa powder and 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, until just incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

For the Chocolate Sauce:

1. Place the chocolate in a heat-resistant bowl.

2. Bring the milk and salt to a boil and pour over the chocolate. Wait about 30 seconds, then stir slowly until the mixture becomes a smooth sauce.

3. Place 1 slice of Chocolate Angel Cake on each of 6 plates. Spoon Chocolate Sauce on the side of the cake. Arrange the orange segments like a fan to the side of the sauce.

Serving Size: 1 slice (1/6 of cake) with sauce and orange segments
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 394 Carbohydrate 81 g
Fat 5 g Fiber 2 g
Protein 8 g Saturated Fat 2 g
Sodium 211 mg



Roasted Red Pepper Soup
This recipe serves:

[Ingredients]
5 Roasted Red Peppers (see recipe)
1/2 tablespoon olive oil
1/3 cup finely chopped carrots
1/3 cup finely chopped celery
1 large onion, chopped
salt to taste
freshly ground black pepper
1 small Russet potato
1 bay leaf
about 1 quart vegetable stock
fresh basil leaves


[Cooking Instructions]
1. Make the Roasted Red Peppers.

2. Heat the olive oil in a saucepan over low heat. Add the carrots, celery and onions, season lightly with salt and pepper, and cook for 10 minutes.

3. Peel and slice the potato and add it to the pot. Add the bay leaf and stock and bring to a boil quickly over high heat.

4. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

5. Add the roasted red peppers and simmer 10 minutes more.

6. Remove the bay leaf and puree in a blender. Adjust the salt and pepper to taste.

7. Chop the basil at the last minute to prevent discoloration. Serve the soup in warm bowls and sprinkle with chopped basil.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 76 Carbohydrate 15 g
Fat 2 g Fiber 3 g
Protein 3 g Saturated Fat 0 g
Sodium 775 mg

[Kitchen Witch]

Kale and Potato Soup
This recipe serves: 6

[Ingredients]
1 bunch kale (about 1 pound)
2 pounds boiling potatoes
1 teaspoon salt
2 quarts boiling water
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Remove the stems from the kale, wash the leaves and cut them into a chiffonade (shredded leaves). You should have about 6 to 8 cups.

2. Peel the potatoes and chop them up very fine.

3. Bring the water to a boil with the salt. Add the chopped potatoes, return to a boil, and cook for 2 minutes, covered.

4. Add the kale and cook 2 minutes more.

5. Adjust the salt and pepper to taste.

Serving Size: 8 ounces
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 157 Carbohydrate 35 g
Fat 1 g Fiber 4 g
Protein 6 g Saturated Fat 0 g
Sodium 530 mg


Butternut Squash Risotto
This recipe serves: 6

[Ingredients]
6 cups vegetable broth
3 tablespoons olive oil
2 tablespoons chopped garlic
2 tablespoons chopped, fresh sage
2 1/2 - 3 cups peeled, cubed butternut squash
salt to taste
2 cups Arborio rice
1/2 cup white wine (optional)
6 to 8 tablespoons grated Parmesan cheese
freshly ground black pepper
chopped, fresh flat-leaf parsley or sage for garnish


[Cooking Instructions]
1. Pour the broth into a saucepan and bring to a simmer; adjust the heat to maintain a gentle simmer.

2. Warm the olive oil in a deep sauté pan. Add the garlic and sage and sauté for a few minutes.

3. Add the squash, sprinkle it with salt, and stirring, cook for 1 minute. Add the rice and stir until the rice is opaque, about 3 minutes. Add the white wine (if using) and cook until it evaporates, just a few minutes.

4. Add a ladleful of the simmering broth (about 1 cup) and stir until the broth is absorbed. Lower the heat. Continue to add broth, a ladleful at a time, until the rice kernels are al dente in the center and creamy on the outside, 20 to 25 minutes in all.

5. Stir in 4 tablespoons of the Parmesan cheese. Adjust salt and pepper to taste. Serve immediately, sprinkled with the remaining grated cheese.

Note: If you do not want to take a chance of overcooking the squash with the rice and having it break down, which is the old fashioned Jewish-Italian way, you can cook it separately in the vegetable broth and add it to the rice along with the last addition of broth.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 419 Carbohydrate 71 g
Fat 9 g Fiber 3 g
Protein 10 g Saturated Fat 2 g
Sodium 541 mg


Fillet of Sole en Papillote
This recipe serves:

[Ingredients]
2 scallions, julienned
1/2 fennel bulb, julienned
1 large carrot, julienned
1 celery stalk, julienned
1/2 large red bell pepper, julienned
4 fillets of sole, about 6 ounces each
salt to taste
freshly ground black pepper
4 thin slices of lemon
1/2 cup white wine


[Cooking Instructions]
1. Preheat the oven to 450°F.

2. Toss the julienned vegetables together and set aside.

3. Cut 4 round pieces of parchment paper large enough to contain the fish and vegetables when folded in half.

4. Spray the parchment rounds with non-stick cooking spray.

5. Place a fish fillet in the center of each piece of parchment and lay 1/4 of the vegetables on top of each fillet. Season with salt and pepper. Place a lemon slice on top of the vegetables.

6. Fold the paper in half and crimp the edges leaving one end uncrimped. Pour a little wine through the opening in each pouch, distributing it evenly. Crimp and seal the open end.

7. Place the envelopes (papillotes) on sheet pans and bake in the preheated oven for 7 to 10 minutes depending on the thickness of the fish. Check doneness by carefully opening the envelopes and checking to see that the fish is opaque.

8. Place a parchment pouch on each plate and slice open the top with a sharp knife or scissors.

NOTE: If you can't find parchment paper, you can substitute aluminum foil bags.

Serving Size: 1 fillet of sole
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 197 Carbohydrate 6 g
Fat 2 g Fiber 2 g
Protein 33 g Saturated Fat 0 g
Sodium 634 mg

[Kitchen Witch]

Risotto with Fresh Asparagus
This recipe serves: 4

[Ingredients]
about 3 cups low-sodium chicken broth
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths


[Cooking Instructions]
1. Heat the broth in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot broth to the rice mixture, and stir slowly until the broth is absorbed.

4. Continue to add the broth 1 cup at a time, stirring slowly, letting the rice absorb the broth before adding more.

5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.

6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more broth until it becomes creamy.

7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 323 Carbohydrate 49 g
Fat 7 g Fiber 2 g
Protein 12 g Saturated Fat 3 g
Sodium 461 mg


Vegetarian Risotto with Zucchini
This recipe serves: 4

[Ingredients]
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 teaspoon minced garlic
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
2 small zucchini, cut into 1/2" disks


[Cooking Instructions]
1. Heat the stock in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook for 2 to 3 minutes, until it turns translucent, about 5 minutes. Add the zucchini and cook until it becomes golden brown, about 10 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.

5. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

6. Divide the risotto into serving dishes and sprinkle with the remaining cheese.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 307 Carbohydrate 50 g
Fat 7 g Fiber 2 g
Protein 10 g Saturated Fat 3 g
Sodium 586 mg


Vegetarian Risotto with Fresh Asparagus
This recipe serves: 4

[Ingredients]
about 3 cups vegetable stock
2 teaspoons olive oil
1/3 cup diced onions
1 cup Arborio rice
1/2 cup freshly grated Parmesan cheese
salt to taste
freshly ground black pepper
1 cup asparagus, cut into 2" lengths


[Cooking Instructions]
1. Heat the stock in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 cup of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.

5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.

6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 309 Carbohydrate 49 g
Fat 7 g Fiber 2 g
Protein 10 g Saturated Fat 3 g
Sodium 585 mg



Strawberry Jam
This recipe makes: pints

[Ingredients]
4 cups strawberries
2 tablespoons lemon juice
1 package powdered fruit pectin
1 1/2 cups honey


[Cooking Instructions]
1. Mix the strawberries, lemon juice and pectin in a heavy-bottomed, stainless-steel pot.

2. Bring to a boil over high heat. Stir in the honey.

3. Return to a boil and stir slowly for 10 to 12 minutes. The mixture will resemble a thick syrup when done. Let cool, then pour into a storage container, cover and refrigerate.

Serving Size: 1 tablespoon
[Nutritional Information]
Number of Servings: 2
Per Serving
Calories 30 Carbohydrate 8 g
Fat 0 g Fiber 0 g
Protein 0 g Saturated Fat 0 g
Sodium 2 mg

[Kitchen Witch]

Scallop Dill Chowder
This recipe serves: 6

[Ingredients]
1 slice bacon, diced
1/2 cup diced onion
1/2 cup diced celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
2 cups reduced fat (2%) milk
2 cups fresh bay scallops
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, scallops and dill and heat thoroughly. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 197 Carbohydrate 33 g
Fat 3 g Fiber 3 g
Protein 15 g Saturated Fat 1 g
Sodium 316 mg


Shrimp and Corn Chowder
This recipe serves: 6

[Ingredients]
2 large ears of corn, shucked
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound medium shrimp, peeled and deveined
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, shrimp and dill and cook until the shrimp are just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 288 Carbohydrate 42 g
Fat 4 g Fiber 5 g
Protein 25 g Saturated Fat 2 g
Sodium 374 mg


Crab Chowder
This recipe serves: 6

[Ingredients]
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups clam juice or fish stock
6 small red potatoes
1 pound crab meat
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the clam juice. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, crab and dill and cook until the crab is just heated through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 233 Carbohydrate 33 g
Fat 3 g Fiber 4 g
Protein 22 g Saturated Fat 1 g
Sodium 477 mg


Chicken Chowder
This recipe serves:

[Ingredients]
1 slice uncooked bacon, diced
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 bay leaf
1 1/2 cups low-sodium chicken or vegetable broth
6 small red potatoes
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 cups reduced fat (2%) milk
1 red pepper, diced
1 teaspoon chopped, fresh dill


[Cooking Instructions]
1. Put the bacon in a soup pot and heat over low heat. Add the onion, celery, thyme and bay leaf, turn the heat up to medium, and cook until the vegetables are soft, about 10 minutes.

2. Dice the potatoes and add them to the soup pot with the chicken broth. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, chicken and dill and cook until the chicken is just cooked through. Remove the thyme and bay leaf. Adjust the salt and pepper to taste.

Serving Size: 1 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 250 Carbohydrate 33 g
Fat 3 g Fiber 4 g
Protein 26 g Saturated Fat 2 g
Sodium 304 mg



Roast Pork Loin with Rhubarb Sauce and Onion Relish
This recipe serves:

[Ingredients]

For the onion relish:
1 large yellow onion
1 large red onion
1 1/2 teaspoons olive oil
1/4 teaspoon salt
freshly ground black pepper
1/4 cup balsamic vinegar

For the roast pork loin:
1 boneless pork loin, about 1 3/4 pounds
salt to taste
freshly ground black pepper
2 teaspoons minced, fresh herbs (thyme, rosemary or tarragon)
2/3 cup dry white wine

For the rhubarb sauce:
3/4 cup rhubarb sliced, 1/4" thick
1/4 cup sugar
1/4 cup water


[Cooking Instructions]
For the onion relish:

1. Preheat the grill to medium-high heat.

2. Peel and slice the onions 1/2" thick. Rub the onion slices (trying to keep them intact) with the olive oil and sprinkle with salt and pepper.

3. Grill the onions until they are lightly charred and cooked through, about 3 to 4 minutes per side.

4. When the onions are cool enough to handle, chop them roughly and put then in a bowl. Add the balsamic vinegar. (This can be stored in the refrigerator for up to 1 week.)

For the roast pork loin:

1. Preheat the oven to 350°F.

2. Place the pork loin in a roasting pan and sprinkle with the herbs, salt and pepper.

3. Pour the wine into the bottom of the pan and baste occasionally. Roast the pork for about 1 1/2 hours until a meat thermometer reads 160°F.

4. Let the meat rest about 15 minutes before slicing.

For the rhubarb sauce:

1. While the roast is cooking, place all the ingredients for the rhubarb sauce in a pot. Cook, uncovered, over medium heat until the rhubarb is completely soft and falling apart. Keep warm over low heat.

To assemble, place about 1/4 cup of onion relish in the center of a warmed plate. Place several slices of pork on the onions and top with rhubarb sauce.

Serving Size: about 6 ounces of meat with relish and sauce
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 380 Carbohydrate 21 g
Fat 12 g Fiber 1 g
Protein 44 g Saturated Fat 4 g
Sodium 389 mg

[Kitchen Witch]

Lemon Angel Cake with Blueberry Sauce
This recipe serves: 14

[Ingredients]

For the lemon angel cake:
1 cup cake flour
1 1/2 cups superfine granulated sugar
1 1/4 cups egg whites (about 10 large egg whites) at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
1 teaspoon grated lemon zest
1 pint strawberries

For the blueberry sauce:
1 cup blueberries, fresh or frozen
juice of 1/2 lemon
sugar (2 to 4 tablespoons, to taste)


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla, and add lemon zest.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, until just incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is a light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

8. While the cake is baking, puree the berries in a blender with the lemon juice. Blend in the sugar by the tablespoonful, tasting after each addition, until the desired degree of sweetness is reached.

9. Strain through a fine strainer, pressing with a rubber spatula to release the juices.

10. Place 1 slice of cake on each of 6 plates. Spoon the blueberry sauce on and around the cake.

Serving Size: 1 slice (1/14th of cake) with blueberry sauce
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 154 Carbohydrate 35 g
Fat 0 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 79 mg


Herbed Jasmine Rice
This recipe serves:

[Ingredients]
1 cup jasmine rice
2 teaspoons extra virgin olive oil
1/3 cup chopped, mixed fresh herbs (thyme, chives, sage or parsley)
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Bring a medium-size saucepan of salted water to a boil. Cook the rice until tender, stirring occasionally, for about 10 to 15 minutes. Drain.

2. Toss the rice with the olive oil and herbs and season with salt and pepper

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 191 Carbohydrate 38 g
Fat 2 g Fiber 1 g
Protein 3 g Saturated Fat 0 g
Sodium 147 mg



Fresh Tarragon Chicken Salad
This recipe serves:

[Ingredients]
1/2 cup Roasted Garlic Vinaigrette (see recipe) or low-fat salad dressing
1 jar of roasted red peppers or Roasted Red Pepper (see recipe)
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper
2 tablespoons fresh tarragon
8 cups mesclun greens
2 large tomatoes, quartered


[Cooking Instructions]
1. Make the Roasted Garlic Vinaigrette and set aside.

2. Make the Roasted Red Pepper and set aside.

3. With a meat pounder, flatten the chicken breasts between 2 sheets of waxed paper. Season with salt and pepper.

4. Spray a hot skillet with non-stick cooking spray. Cook each side of the chicken until golden brown and cooked through, about 4 to 6 minutes per side.

5. Slice or shred the chicken into strips. Toss the chicken with tarragon and half of the vinaigrette.

6. In a separate bowl, toss the greens with the remaining vinaigrette. Divide the greens among 4 plates and top each salad with roasted peppers, chicken and tomatoes.

Serving Size: 2 cups of salad and 1 chicken breast
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 257 Carbohydrate 8 g
Fat 8 g Fiber 3 g
Protein 36 g Saturated Fat 1 g
Sodium 429 mg


Roasted Patty Pan Squash
This recipe serves: 6

[Ingredients]
1 pound patty pan squash, trimmed and halved
2 teaspoons olive oil
kosher salt to taste


[Cooking Instructions]
1. Preheat the oven to 450°F.

2. Toss the squash, olive oil and salt together. Spread the squash out on a baking sheet in a single layer.

3. Roast the squash on the top rack of the oven until they are tender when pierced with a knife, about 10 minutes.

Serving Size: about 1/2 cup or 4 halves
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 35 Carbohydrate 3 g
Fat 2 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 80 mg

[Kitchen Witch]

Tomato Soup with Basil-Parmesan Cream
This recipe serves: 6

[Ingredients]
1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion, chopped
10 ripe plum tomatoes, halved
salt to taste
freshly ground black pepper
1 bay leaf
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream


[Cooking Instructions]
1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.

Serving Size: about 1 1/2 cups
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 114 Carbohydrate 16 g
Fat 4 g Fiber 4 g
Protein 6 g Saturated Fat 1 g
Sodium 271 mg


Buffalo Burgers with Onion Relish and Gorgonzola
This recipe serves: 4

[Ingredients]
1 pound ground buffalo
salt to taste
freshly ground black pepper
4 onion rolls
1/2 cup Onion Relish (see recipe)
1/4 cup Gorgonzola cheese (2 ounces)


[Cooking Instructions]
1. Preheat the grill to medium-high.

2. Divide the ground buffalo into 4 patties and season them with salt and pepper. Grill the burgers on both sides, turning once, until they are cooked through. Toast the onion rolls on the grill while cooking the second side of the burgers.

3. Serve the burgers on toasted onion rolls with Onion Relish and Gorgonzola cheese.

Serving Size: 1 burger
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 346 Carbohydrate 32 g
Fat 11 g Fiber 1 g
Protein 31 g Saturated Fat 4 g
Sodium 756 mg


Tailgate Chicken Teriyaki
This recipe serves 6

[Ingredients]
2/3 cup soy sauce
1/4 cup mirin (rice wine)
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2/3 cup beer
6 skinless, boneless chicken breasts, 4 to 6 ounces each


[Cooking Instructions]
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.

2. Place the chicken and teriyaki marinade in a plastic bag and seal tight. Place the bag in a cooler with ice packs and let the chicken marinate on the way to the game.

3. When you get to the parking lot, preheat a portable grill.

4. Grill the chicken on each side until it is cooked through, about 4 to 6 minutes per side.

Serving Size: 1 chicken breast
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 188 Carbohydrate 11 g
Fat 1 g Fiber 0 g
Protein 28 g Saturated Fat 0 g
Sodium 1073 mg


Steamed Little Neck Clams with Tomatoes over Angel Hair Pasta
This recipe serves:

[Ingredients]
2 pounds little neck clams, whole
1 tablespoon minced garlic
1 pound angel hair pasta
2 cups chopped tomatoes, canned or fresh
1/2 cup chopped Italian parsley
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Wash the clams. Place them, with just the water that clings to them, in a covered pot over high heat until they just open, about 4 to 6 minutes. Remove from the heat and set aside.

2. Meanwhile, bring a gallon of well-salted water to a boil.

3. Remove the open clams from the pot and reserve the juice.

4. Heat the reserved clam juice over medium-high heat and reduce the quantity by half.

5. Add the pasta to the boiling water.

6. Add the tomatoes to the clam juice and simmer. Season with salt and pepper. Add the parsley.

7. Cook the pasta until it is al dente, about 6 to 8 minutes.

8. In a large bowl, toss the pasta with the tomato mixture and arrange the clams. Serve immediately.

Serving Size: 1/4 pound of pasta with clams and tomatoes
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 273 Carbohydrate 26 g
Fat 3 g Fiber 4 g
Protein 34 g Saturated Fat 0 g
Sodium 389 mg

[Kitchen Witch]

Vanilla Float
This recipe serves: 1

[Ingredients]
1 tablespoon 2% milk
1/2 teaspoon vanilla extract
1 cup seltzer water
1 scoop low-fat vanilla ice cream or ice milk


[Cooking Instructions]
1. Pour the milk and vanilla into a tall glass and stir together.

2. Add the seltzer water.

3. Place the glass on a saucer to catch any overflow. Add the ice cream.

Serving Size: 1 1/2 cups
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 302 Carbohydrate 50 g
Fat 5 g Fiber 0 g
Protein 12 g Saturated Fat 3 g
Sodium 142 mg




Roasted Red Peppers
This recipe makes 1 roasted pepper

[Ingredients]
1 whole red or green pepper


[Cooking Instructions]
1. Slice the pepper in half lengthwise and remove the seeds.

2. Place the 2 halves on a cookie sheet and press down so they lie flat with the skin side up.

3. Place the pepper under a hot broiler until the skin is evenly blistered, about 5 to 8 minutes.

4. Carefully remove the pepper from the cookie sheet and place in a bowl.

5. Cover tightly with plastic wrap and let sit for 5 minutes.

6. Uncover and peel off the skin.

Serving Size: 1 pepper
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 44 Carbohydrate 11 g
Fat 0 g Fiber 3 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg


Venison Lasagna Rolls
This recipe serves: 6

[Ingredients]
12 ounces lean venison steak (or lean beef)
3 tablespoons chicken stock
2 tablespoons diced onion
1 tablespoon diced shallots
2 teaspoons minced fresh garlic
1 cup sliced mushrooms
3 cups canned, chopped tomatoes (or fresh)
1 cup tomato puree
2 tablespoons tomato paste
1/4 cup Cabernet Sauvignon or similar dry red wine
12 lasagna noodles
2 teaspoons fresh lemon juice
2 bunches spinach
3/4 cup part skim ricotta cheese
1/4 cup non-fat cottage cheese


[Cooking Instructions]
1. Preheat oven to 350°F.

2. Sear venison in a hot sauté pan on all sides. Place venison in baking pan and finish cooking in oven until medium rare, about 12 to 15 minutes depending on thickness. Remove from oven and let rest 15 minutes. Slice into very thin strips.

3. Heat a sauté pan over medium heat. Add 2 tablespoons of the chicken stock, onion and shallots and sauté until transparent. Add garlic and mushrooms and sauté another 2 minutes. Add tomatoes and cook an additional 2 to 3 minutes. Add tomato puree, tomato paste and wine. Reduce heat and let simmer, uncovered, about 30 minutes. The finished sauce should be of a rather thick, spreadable consistency.

4. While the sauce is cooking, bring a large pot of salted water to a boil. Add lasagna noodles and cook until al dente (still a little firm). Remove from pot and run under cool water to stop the cooking. Lay each noodle flat, not overlapping, on flat surface. Cover with plastic wrap.

5. Remove stems from spinach. Rinse thoroughly and drain. In a large sauté pan, heat remaining chicken stock and lemon juice and quickly wilt the spinach, about 20 seconds, just until softened and bright green in color. This may need to be done in batches.

6. In a food processor, puree ricotta cheese until smooth. Add cottage cheese and puree again. All the ingredients are now ready for assembling the lasagna.

7. Uncover 1 lasagna noodle. Using a spatula, spread about 1 1/3 tablespoons of ricotta mixture halfway down the lasagna noodle. Top cheese with a layer of the spinach leaves, laid flat. Add some of the tomato sauce and spread over the spinach. Add 1 ounce of the thinly sliced venison, per noodle.

8. Roll the noodle from the end with all the ingredients to the empty end. Place on a baking sheet and continue rolling the remaining lasagna noodles.

9. When ready to serve, warm in a 350°F oven for 5 to 7 minutes. Serve with some of the remaining sauce.

Serving Size: 2 lasagna rolls
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 317 Carbohydrate 44 g
Fat 5 g Fiber 7 g
Protein 27 g Saturated Fat 2 g
Sodium 421 mg



Almond Angel Cake
This recipe serves: 14

[Ingredients]
1 cup cake flour
1 1/2 cups superfine granulated sugar
1 1/4 cups egg whites (about 10 large eggs whites), at room temperature
1 1/4 teaspoons cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla extract
1/4 teaspoon almond extract


[Cooking Instructions]
1. Preheat the oven to 350°F.

2. Sift the flour twice with 1/2 cup of the sugar.

3. With an electric mixer on high speed, beat the egg whites, cream of tartar and salt until soft peaks form when the mixer is removed from the batter.

4. Add half of the remaining sugar and beat for 1 minute. Add the remaining sugar, 2 tablespoons at a time, beating after each addition.

5. Stir in the vanilla and almond extract.

6. Fold the flour and sugar mixture into the egg whites, 1/4 cup at a time, just until incorporated.

7. Put the batter in an ungreased 10" tube pan and bake until the cake is light golden brown and springy to the touch, about 1 hour. Invert the pan and let the cake cool completely before removing from the pan.

Serving Size: 1 slice (1/14 of cake)
[Nutritional Information]
Number of Servings: 14
Per Serving
Calories 129 Carbohydrate 29 g
Fat 0 g Fiber 0 g
Protein 3 g Saturated Fat 0 g
Sodium 78 mg

[Kitchen Witch]

Pear Sorbet
This recipe serves: 6

[Ingredients]
6 pears
2 teaspoons fresh lemon juice
1/2 cup sugar
1/2 cup water


[Cooking Instructions]
1. Peel, quarter and core the pears. Quickly sprinkle them with the lemon juice to prevent browning. Set on a cookie sheet and place in the freezer.

2. Bring the sugar and water to a boil in a small saucepan over high heat. Let cool.

3. When the pears have been in the freezer 20 minutes and are about half frozen, place in a blender with the water and sugar mixture. Puree and strain, pressing with a rubber spatula to release the juices.

4. Freeze the strained pear mixture in an ice cream machine according to the manufacturer's instructions.

5. Store in the freezer until ready to use. The texture is best if it is eaten within 24 hours. After that it becomes very hard and icy, but it can be melted and refrozen in an ice cream machine.

Serving Size: about 1/2 cup
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 163 Carbohydrate 42 g
Fat 1 g Fiber 4 g
Protein 1 g Saturated Fat 0 g
Sodium 0 mg



Corn and Tomatillo Salsa
This recipe serves:

[Ingredients]
2 ears of fresh corn
12 tomatillos, husks removed
2/3 cup seeded, diced tomato
2 jalapeño peppers, seeded and diced
2/3 cup seeded, diced cucumber
2/3 cup chopped red onion
2/3 cup diced red bell pepper
1/4 cup chopped cilantro
2 tablespoons fresh lime juice
salt to taste
freshly ground black pepper


[Cooking Instructions]
1. Roast the corn over an open flame or under a broiler until just browned. When cool, cut the kernels from the cob. Put in a medium bowl and set aside.

2. Place the tomatillos in a small saucepan and cover with water. Bring to a boil, lower the heat and simmer until soft, about 5 minutes. Drain and purée in a blender until smooth. Pour into the bowl containing the corn. Add the tomatoes, jalapeños, cucumber, onion, red pepper, cilantro, lime juice, salt and pepper. Set aside.

Serving Size: about 1/2 cup of salsa
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 64 Carbohydrate 14 g
Fat 1 g Fiber 2 g
Protein 2 g Saturated Fat 0 g
Sodium 170 mg


Bulgur
This recipe serves:

[Ingredients]
1 cup bulgur
2 1/2 cups water
1 tablespoon olive oil
salt to taste
freshly ground black pepper
1 tablespoon chopped, fresh parsley


[Cooking Instructions]
1. Rinse the bulgur and place it in a bowl with a pinch of salt. Cover with 2 1/2 cups boiling water.

2. Let stand, covered, for 25 minutes (if using fine bulgur, let stand 15 minutes).

3. Toss with the olive oil. Stir in salt, pepper and parsley.

Serving Size: about 3/4 cup
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 151 Carbohydrate 27 g
Fat 4 g Fiber 7 g
Protein 4 g Saturated Fat 1 g
Sodium 300 mg


Pineapple-Papaya Smoothie
This recipe serves:

[Ingredients]
1/2 cup orange juice
1/4 cup peeled, cored and cubed pineapple
1/4 cup peeled, seeded and chopped ripe papaya
honey to taste
1/2 cup ice


[Cooking Instructions]
1. Place the juice, fruit and honey in a blender. Blend on high speed for 30 seconds. Add the ice and blend until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 121 Carbohydrate 30 g
Fat 0 g Fiber 1 g
Protein 1 g Saturated Fat 0 g
Sodium 3 mg


Apricot Smoothie
This recipe serves:

[Ingredients]
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 cup peeled, pitted and chopped fresh apricots
honey to taste


[Cooking Instructions]
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 1
Per Serving
Calories 131 Carbohydrate 29 g
Fat 0 g Fiber 2 g
Protein 7 g Saturated Fat 0 g
Sodium 69 mg

[Kitchen Witch]

Catalan Tomato Bread
This recipe serves: 8

[Ingredients]
8 French bread slices, cut sharply on the diagonal into 1/2" thick slices
4 cloves garlic, cut in half widthwise
1 large very ripe tomato, cut into 8 slices
a cruet of extra virgin olive oil (preferably Spanish)
a small bowl of coarse sea salt
a small bowl of freshly ground black pepper


[Cooking Instructions]
1. Preheat the grill to medium-high. Grill the bread slices until crisp and nicely browned, 2 to 4 minutes per side.

2. Rub each slice of bread with the cut garlic, then with the cut tomato. The idea is to apply a thin film of tomato on the bread. Lightly drizzle each slice with olive oil and sprinkle with salt and pepper. Serve immediately.

Serving Size: 1 piece
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 73 Carbohydrate 12 g
Fat 2 g Fiber 1 g
Protein 2 g Saturated Fat 0 g
Sodium 219 mg


Barley, Mushroom and Winter Squash Risotto
This recipe serves:

[Ingredients]
1 large acorn or butternut squash, halved and seeded (about 1 1/2 pounds)
3 1/2 cups light vegetable stock or water
1 tablespoon ground turmeric
2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced
1 red onion, peeled, ends removed and diced
1 pound chantarelles or portobello mushrooms, sliced
1 cup barley
salt to taste
freshly ground black pepper
1/4 cup snipped, fresh chives
1/2 cup freshly grated Parmesan cheese


[Cooking Instructions]
1. Preheat your oven to 400°F. Place the squash, cut surface down, in an oven proof baking dish. Place on the lower rack of the oven and cook until tender, about 1 hour. Remove from the oven, scoop out the flesh in tablespoon size pieces from the skin and reserve.

2. Meanwhile, place the barley in a fine strainer and rinse under cold running water to remove any residue of the bitter husks. Drain thoroughly.

3. In a small saucepan, bring the stock or water to a boil and add the turmeric. Keep the seasoned stock hot over low heat.

4. Heat the olive oil in a large, non-stick skillet over medium heat. Add the garlic and onion and cook until tender, about 5 minutes. Add the mushrooms and cook until tender and slightly browned, about 10 minutes. Add the barley cooking until the grains are hot, about 3 minutes.

5. Add 1 cup of hot stock and cook until just about all of the liquid has been absorbed. Season lightly with salt and pepper. Continue to add the stock 1 cup at a time, letting the barley absorb the stock before adding more. The barley is cooked when the grains are al dente, tender yet still with a resilient bite, about 20 to 25 minutes total.

6. Stir in the squash chunks just to reheat without crushing. Remove from the heat. Stir in half of the chives and Parmesan cheese. Adjust the seasonings one last time as necessary.

7. Spoon the risotto into warm rimmed soup plates. Garnish with the remaining chives and Parmesan cheese.

Serving Size: about 1 cup
[Nutritional Information]
Number of Servings: 8
Per Serving
Calories 208 Carbohydrate 38 g
Fat 5 g Fiber 9 g
Protein 8 g Saturated Fat 1 g
Sodium 487 mg


Grilled Tandoori Chicken
This recipe serves: 4

[Ingredients]
16 bamboo skewers

For the tandoori marinade:
1 teaspoon paprika
1 teaspoon turmeric
1/4 cup fresh lemon juice
1/2 cup non-fat, plain yogurt
2 large cloves garlic
1 tablespoon grated, fresh ginger root
1/2 teaspoon ground coriander seeds
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper

1 pound boneless, skinless chicken breasts


For the yogurt sauce:
1/2 cup non-fat, plain yogurt
1 tablespoon fresh lemon juice
1/4 teaspoon cayenne pepper
1 tablespoon chopped cilantro leaves


[Cooking Instructions]
1. Soak the skewers in water for at least 30 minutes or overnight.

2. Mix all of the ingredients for the marinade together and set aside.

3. Cut the chicken into 16 1-inch strips. Add the chicken to the marinade and coat it well. Cover and refrigerate for 20 minutes.

4. Meanwhile, preheat the grill and make the sauce. Combine all of the ingredients for the yogurt sauce, spoon it into a serving bowl and let stand at room temperature while you cook the chicken.

5. Skewer each piece of chicken with one of the skewers. Place the chicken on the grill and cook for about 2 minutes on each side, until the chicken is cooked through. Serve the chicken with the yogurt sauce.

Serving Size: 4 skewers
[Nutritional Information]
Number of Servings: 4
Per Serving
Calories 165 Carbohydrate 9 g
Fat 2 g Fiber 1 g
Protein 29 g Saturated Fat 0 g
Sodium 227 mg


Steak Teriyaki
This recipe serves:

[Ingredients]
2/3 cup soy sauce
1/4 cup mirin
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2 cloves garlic, minced
2/3 cup beer
2 pounds London broil


[Cooking Instructions]
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger, garlic and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.

2. Marinate the London broil in the teriyaki marinade, cover and refrigerate for at least 20 minutes or up to 8 hours.

3. Preheat the grill.

4. Grill the steak on each side until it is cooked through, about 4 to 8 minutes per side, depending on the desired doneness and thickness of the steak.

Serving Size: about 1/3 pound
[Nutritional Information]
Number of Servings: 6
Per Serving
Calories 240 Carbohydrate 10 g
Fat 7 g Fiber 0 g
Protein 60 g Saturated Fat 3 g
Sodium 584 mg