Seafood Risotto

from Cooking Light, Oct. '08

Yield

2 servings (serving size: about 1 1/4 cups)

Ingredients

• 2 cups fat-free, less-sodium chicken broth
• 1 (8-ounce) bottle clam juice
• 2 teaspoons butter
• 1/4 cup chopped shallots
• 1/2 cup uncooked Arborio rice
• 1/8 teaspoon saffron threads, crushed
• 1 tablespoon fresh lemon juice
• 1/2 cup grape tomatoes, halved
• 4 ounces medium shrimp, peeled and deveined
• 4 ounces bay scallops
• 2 tablespoons whipping cream
• Chopped fresh parsley (optional)

Preparation

1. Bring broth and clam juice to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

2. Melt butter in a large saucepan over medium heat. Add shallots to pan; cook 2 minutes or until tender, stirring frequently. Add rice and saffron to pan; cook 30 seconds, stirring constantly. Add lemon juice to pan; cook 15 seconds, stirring constantly. Stir in 1/2 cup hot broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).

3. Stir in tomatoes; cook for 1 minute. Stir in shrimp and scallops; cook for 4 minutes or until shrimp and scallops are done, stirring occasionally. Remove from heat; stir in cream. Sprinkle with parsley, if desired.

Nutritional Information

Calories:

400 (23% from fat)

Fat:

10.1g (sat 4.9g,mono 2.6g,poly 1.1g)

Protein:

30.2g

Carbohydrate:

49.1g

Fiber:

2.6g

Cholesterol:

118mg

Iron:

2.8mg

Sodium:

520mg

Calcium:

89mg

Sausage & Clams w/ Chickpeas

from Cooking Light, Oct. '08

Total time: 35 minutes.

Yield

4 servings (serving size: 2 cups)

Ingredients

• Cooking spray
• 12 ounces hot turkey Italian sausage
• 1/2 cup chopped onion
• 3 garlic cloves, chopped
• 2 tablespoons Madeira wine or dry sherry
• 8 cups chopped kale (about 10 ounces)
• 1/8 teaspoon salt
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 16 littleneck clams
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained

Preparation

1. Heat a Dutch oven over high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Reduce heat to medium. Stir in chopped onion and garlic; cook 1 minute, stirring occasionally. Add Madeira; cook 1 minute or until liquid evaporates. Add kale, salt, and chicken broth; cover, reduce heat, and simmer 15 minutes. Stir in clams and chickpeas; cook, covered, 10 minutes or until shells open. Discard any unopened shells.

Nutritional Information

Calories:

349 (33% from fat)

Fat:

12.6g (sat 3g,mono 4.8g,poly 3.4g)

Protein:

31.1g

Carbohydrate:

30.8g

Fiber:

5.7g

Cholesterol:

70mg

Iron:

13.1mg

Sodium:

842mg

Calcium:

242mg

Weeknight Coq Au Vin

from Cooking Light, Oct. '08

Total time: 45 minutes.

Yield

4 servings (serving size: 1 thigh, 1 drumstick, and 3/4 cup sauce)

Ingredients

• 2 bacon slices, chopped
• 4 (4-ounce) bone-in chicken thighs, skinned
• 4 (4-ounce) chicken drumsticks, skinned
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup finely chopped fresh flat-leaf parsley, divided
• 1 1/2 cups sliced cremini mushrooms
• 1 1/2 cups dry red wine
• 1 cup chopped carrot
• 1/2 cup chopped shallots
• 1/2 cup fat-free, less-sodium chicken broth
• 1 tablespoon brandy
• 1 teaspoon minced fresh thyme
• 2 teaspoons tomato paste
• 1 garlic clove, minced

Preparation

1. Cook bacon in a large Dutch oven over medium-high heat for 2 minutes. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 2 minutes. Stir in 3 tablespoons parsley, mushrooms, and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until chicken is done.

2. Remove chicken with a slotted spoon; keep warm. Bring cooking liquid to a boil; cook until reduced to 3 cups (about 6 minutes). Return chicken to pan; cook 1 minute or until thoroughly heated. Sprinkle with remaining 1 tablespoon parsley.

Nutritional Information

Calories:

345 (33% from fat)

Fat:

12.7g (sat 3.7g,mono 4.7g,poly 2.7g)

Protein:

43.7g

Carbohydrate:

11g

Fiber:

1.6g

Cholesterol:

150mg

Iron:

3.3mg

Sodium:

595mg

Calcium:

60mg

Pork Tacos w/ Slaw

from Cooking Light, Oct. '08

Yield

6 servings (serving size: 2 filled tacos)

Ingredients

• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground ancho or chipotle chile pepper
• 1/2 teaspoon black pepper
• 1 pound boneless center-cut loin pork chops (about 1/2 inch thick)
• Cooking spray
• 1/4 cup fresh lime juice, divided
• 1/2 cup sliced red bell pepper
• 2 tablespoons thinly sliced green onions
• 1 tablespoon minced jalapeño pepper
• 1/2 (16-ounce) package coleslaw (about 3 cups)
• 12 (6-inch) white or yellow corn tortillas
• 6 tablespoons light sour cream
• 6 tablespoons Spicy Pepitas

Preparation

1. Combine first 6 ingredients in a small bowl. Lightly coat pork with cooking spray; rub spice mixture over both sides of pork. Cover and refrigerate 1 hour.

2. Preheat grill.

3. Place pork on a grill rack coated with cooking spray; grill 1 minute on each side or until done. Cut pork into 1/4-inch slices. Combine pork and 2 tablespoons juice in a medium bowl, tossing to coat.

4. Combine the remaining 2 tablespoons juice, bell pepper, onions, jalapeño, and coleslaw in a large bowl, tossing well.

5. Heat a nonstick griddle over medium heat. Coat griddle with cooking spray. Arrange 6 tortillas in a single layer; cook 1 minute on each side or until lightly browned. Repeat procedure with cooking spray and remaining 6 tortillas. Divide pork mixture evenly among tortillas; top each tortilla with 2 tablespoons coleslaw mixture, 1 1/2 teaspoons sour cream, and 1 1/2 teaspoons Spicy Pepitas.

Nutritional Information

Calories:

271 (35% from fat)

Fat:

10.2g (sat 2.9g,mono 3.3g,poly 2.2g)

Protein:

20.7g

Carbohydrate:

25.9g

Fiber:

4.2g

Cholesterol:

48mg

Iron:

1.3mg

Sodium:

322mg

Calcium:

72mg

Vietnamese Caramelized Pork and Rice Noodle Salad

from Cooking Light, June '07

Yield

6 servings (serving size: 1 2/3 cups salad, about 2 ounces pork, and 4 teaspoons peanuts)

Ingredients

• Dressing:
• 3/4 cup water
• 4 1/2 tablespoons granulated sugar
• 3 tablespoons rice vinegar
• 2 tablespoons fresh lime juice
• 1 1/2 tablespoons fish sauce
• 2 teaspoons minced peeled fresh ginger
• 3/4 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
• 3 garlic cloves, minced
• 
  Salad:
• 1 (6-ounce) package rice vermicelli
• 1 pound pork tenderloin, trimmed
• 2 teaspoons fish sauce
• 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 tablespoons brown sugar
• Cooking spray
• 2 cups thinly sliced red leaf lettuce
• 1 cup matchstick-cut peeled English cucumber
• 1 cup matchstick-cut carrot
• 1 cup bean sprouts
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh cilantro
• 3 tablespoons chopped fresh mint
• 1/2 cup chopped dry-roasted peanuts
• Lime wedges (optional)

Preparation

To prepare dressing, combine the first 8 ingredients in a small saucepan; cook over medium heat 5 minutes or just until sugar dissolves. Remove from heat; cool.

To prepare salad, place vermicelli in a large bowl. Cover with boiling water. Let stand 20 minutes or until tender. Drain and rinse under cold water; drain.

Prepare grill.

Cut tenderloin in half lengthwise. Cut each piece in half crosswise. Place each pork piece between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Combine 2 teaspoons fish sauce and 1 teaspoon Sriracha; drizzle over pork. Sprinkle evenly with garlic powder, salt, and pepper. Pat brown sugar onto pork.

Place pork on a grill rack coated with cooking spray. Grill 12 minutes or until slightly pink in center, turning pieces occasionally to prevent burning. Place pork on a cutting board; let stand 5 minutes. Cut across grain into very thin slices.

Combine vermicelli, lettuce, and next 6 ingredients (through mint) in a large bowl. Pour dressing over salad; toss well. Top with pork and nuts. Serve with lime wedges, if desired.

Beer note: Try a Belgian white beer, a light-bodied wheat beer that both refreshes and invigorates. The widely available Hoegaarden White ($8 for a six-pack) has a sweet-tart balance and includes subtle additions of orange peel and coriander--ingredients that bring their own exotic spice to this dish's mélange of Asian flavors. --Jeffery Lindenmuth

Nutritional Information

Calories:

342 (22% from fat)

Fat:

8.3g (sat 1.9g,mono 3.7g,poly 1.9g)

Protein:

19.9g

Carbohydrate:

47.6g

Fiber:

2.7g

Cholesterol:

43mg

Iron:

1.9mg

Sodium:

821mg

Calcium:

48mg

Duck Breast w/ Pinot Noir Cherry Sauce

from Cooking Light, Oct. '08

Yield

4 servings (serving size: 1 duck breast half and 1/4 cup sauce)

Ingredients

• 3 tablespoons sugar
• 2 tablespoons water
• 1/2 cup dried tart cherries
• 3 tablespoons red wine vinegar
• 1 tablespoon olive oil, divided
• 1/4 teaspoon salt, divided
• 1/8 teaspoon freshly ground black pepper
• 4 (6-ounce) boneless duck breast halves, skinned
• 1/4 cup chopped shallots
• 1 garlic clove, minced
• 1 1/2 cups pinot noir or other spicy dry red wine
• 1/2 cup fat-free, less-sodium chicken broth
• 1/4 cup whipping cream

Preparation

1. Combine sugar and 2 tablespoons water in a small, heavy saucepan over medium-high heat; cook until sugar dissolves, stirring gently as needed to dissolve sugar evenly (about 1 minute). Continue cooking 5 minutes or until golden (do not stir). Remove from heat; carefully stir in cherries and vinegar (caramelized sugar will harden and stick to spoon). Place pan over low heat until caramelized sugar melts.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle 1/8 teaspoon salt and pepper over duck. Add duck to pan; cook 5 minutes. Turn duck over; cook 4 minutes or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut duck across the grain into thin slices.

3. Return skillet to medium heat. Add remaining 1 teaspoon oil, shallots, and garlic to pan; cook 1 minute or until tender, stirring frequently. Add wine to pan; increase heat to medium-high. Bring mixture to a boil; cook until reduced to 3/4 cup (about 6 minutes). Add broth; bring to a boil. Cook until reduced to 1/2 cup (about 6 minutes). Pour wine mixture through a fine sieve into cherry mixture; discard solids. Bring cherry mixture to a simmer over medium heat. Stir in cream; simmer 3 minutes. Remove from heat; stir in remaining 1/8 teaspoon salt. Serve sauce over duck.

Nutritional Information

Calories:

416 (29% from fat)

Fat:

13.2g (sat 4.9g,mono 5.6g,poly 1.2g)

Protein:

48.1g

Carbohydrate:

23.7g

Fiber:

4.3g

Cholesterol:

264mg

Iron:

8.5mg

Sodium:

387mg

Calcium:

42mg

Focaccia w/ Garlic & Olives

from Cooking Light, Oct. '08

Yield

10 servings (serving size: 1 piece)

Ingredients

• 1 teaspoon sugar
• 1 package active dry yeast (about 2 1/4 teaspoons)
• 2/3 cup warm water (100° to 110°)
• 9 ounces all-purpose flour (about 2 cups), divided
• 1/4 teaspoon salt
• 2 1/2 tablespoons olive oil, divided
• 3 tablespoons finely chopped kalamata olives
• Cooking spray
• 4 garlic cloves, thinly sliced
• 1/4 teaspoon fleur de sel

Preparation

1. Dissolve sugar and yeast in 2/3 cup warm water in a large bowl, and let stand 5 minutes.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 8 ounces flour (about 1 3/4 cups) and 1/4 teaspoon salt; stir with a whisk. Add flour mixture and 1 tablespoon oil to yeast mixture, stirring to combine; fold in olives. Turn dough out onto a floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining 1 ounce (about 1/4 cup) flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Press dough out into a 13 x 8–inch rectangle on a jelly-roll pan coated with cooking spray. Cover and let rise 30 minutes.

3. Preheat oven to 475°.

4. Brush remaining 1 1/2 tablespoons oil over dough. Sprinkle evenly with sliced garlic and 1/4 teaspoon fleur de sel. Bake at 475° for 12 minutes or until golden. Transfer to a wire rack, and cool completely before serving. Cut into 10 equal portions.

Nutritional Information

Calories:

124 (31% from fat)

Fat:

4.3g (sat 0.6g,mono 3.1g,poly 0.5g)

Protein:

2.8g

Carbohydrate:

18.2g

Fiber:

0.8g

Cholesterol:

0.0mg

Iron:

1.3mg

Sodium:

160mg

Calcium:

4mg

White Bean & Kale Stew

from Cooking Light, Oct. '08

Yield

8 servings (serving size: about 1 1/2 cups)

Ingredients

• 1 pound dried Great Northern beans
• 2 applewood-smoked bacon slices
• 2 cups chopped onion (2 medium)
• 6 garlic cloves, minced
• 6 cups fat-free, less-sodium chicken broth
• 2 cups water
• 1 1/2 tablespoons minced fresh thyme
• 1 tablespoon minced fresh rosemary
• 1 bunch kale, stemmed and cut into 2-inch pieces (about 5 cups)
• 1 (2-ounce) piece Parmigiano-Reggiano rind
• 2 tablespoons fresh lemon juice

Preparation

1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.

2. Cook bacon in a large Dutch oven over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan; crumble. Add onion to drippings in pan; cook 6 minutes or until tender, stirring occasionally. Add garlic to pan; cook 30 seconds.

3. Add beans, broth, 2 cups water, thyme, rosemary, and kale to pan; bring to a boil. Add rind to pan. Cover, reduce heat, and simmer 1 hour and 15 minutes or until beans are tender. Remove from heat; discard rind. Stir in juice.Garnish each serving with about 3/4 teaspoon bacon.

Nutritional Information

Calories:

307 (19% from fat)

Fat:

6.6g (sat 2.6g,mono 2.6g,poly 1g)

Protein:

20.5g

Carbohydrate:

44.2g

Fiber:

10.9g

Cholesterol:

11mg

Iron:

6.3mg

Sodium:

505mg

Calcium:

216mg

Open-Faced Beef Sandwiches w/ Horseradish Cream

from Cooking Light, Oct. '08

Yield

4 servings (serving size: 1 open-faced sandwich)

Ingredients

• Horseradish cream:
• 2 1/2 tablespoons drained prepared horseradish
• 2 tablespoons light sour cream
• 2 tablespoons crème fraîche
• 
  Sandwich:
• Cooking spray
• 3 1/2 cups vertically sliced onion (about 2 large)
• 1/2 teaspoon kosher salt, divided
• 1 (1-pound) flank steak, trimmed
• 1/4 teaspoon freshly ground black pepper
• 2 cups trimmed arugula
• 2 teaspoons extra-virgin olive oil
• 1 teaspoon balsamic vinegar
• 4 (1 1/2-ounce) slices Texas toast, lightly toasted

Preparation

1. To prepare cream, combine horseradish, sour cream, and crème fraîche in a small bowl; cover and chill.

2. Preheat broiler.

3. To prepare sandwich, heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion and 1/8 teaspoon salt to pan; cover and cook 10 minutes, stirring frequently. Uncover and cook 10 minutes or until onion is golden brown.

4. Sprinkle steak with 1/8 teaspoon salt and pepper. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across the grain into thin slices. Combine steak and remaining 1/4 teaspoon salt in a bowl, and toss to coat.

5. Combine arugula, oil, and vinegar in a medium bowl; toss gently. Spread 2 tablespoons horseradish cream over each bread slice; top each with about 1/3 cup onion, 1/2 cup arugula mixture, and 3 ounces of steak.

Nutritional Information

Calories:

383 (30% from fat)

Fat:

12.8g (sat 5.8g,mono 4.6g,poly 0.7g)

Protein:

29.5g

Carbohydrate:

36.5g

Fiber:

4g

Cholesterol:

47mg

Iron:

3.1mg

Sodium:

543mg

Calcium:

186mg

Black Eyed Pea Cakes w/ Adobo Cream

from Cooking Light, Sept. '08

Yield

4 servings (serving size: 1 patty and about 1 tablespoon sauce)

Ingredients

• 1/4 cup fat-free sour cream
• 1 teaspoon adobo sauce
• 1 (15.8-ounce) can no-salt-added black-eyed peas, rinsed and drained
• 1/4 cup dry breadcrumbs
• 1 tablespoon finely chopped onion
• 1/2 teaspoon bottled minced garlic
• 1/2 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 large egg, lightly beaten
• 1 large egg white, lightly beaten
• 1 1/2 teaspoons olive oil
• 1/4 cup (about 1 ounce) shredded Monterey Jack cheese

Preparation

1. Combine sour cream and adobo sauce in a small bowl.

2. Place beans in a medium bowl; partially mash beans with a fork. Stir in breadcrumbs and next 7 ingredients (through egg white). With floured hands, divide pea mixture into 4 equal portions, shaping each portion into a 1/2-inch-thick patty.

3. Heat oil in a large nonstick skillet over medium-high heat. Add patties to pan; cook 2 minutes on each side or until golden and thoroughly heated. Remove from pan; top each cake with 1 tablespoon cheese. Serve with sour cream mixture.

Nutritional Information

Calories:

173 (33% from fat)

Fat:

6.3g (sat 2.1g,mono 2.4g,poly 0.9g)

Protein:

10.2g

Carbohydrate:

19.3g

Fiber:

3.6g

Cholesterol:

59mg

Iron:

2mg

Sodium:

462mg

Calcium:

118mg

Black Bean Tomato Soup w/ Cilantro-Lime Cream

from Cooking Light, Sept. '08

Yield

4 servings (serving size: 1 cup soup and 1 1/2 tablespoons cream)

Ingredients

• 2 center-cut bacon slices, chopped
• 1/2 cup chopped onion (about 1 small)
• 1/4 cup chopped celery
• 1 teaspoon ground cumin, divided
• 1/2 teaspoon chipotle chile powder
• 1 garlic clove, minced
• 1/4 teaspoon freshly ground black pepper
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (14.5-ounce) can no-salt-added organic diced tomatoes, undrained
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 1/4 cup reduced-fat sour cream
• 1 tablespoon minced fresh cilantro
• 1/2 teaspoon grated lime rind
• 1 tablespoon fresh lime juice

Preparation

1. Cook bacon in a large saucepan over medium heat until crisp. Remove bacon with a slotted spoon, reserving 1 teaspoon drippings in pan; set bacon aside. Add onion and celery to pan; cook 5 minutes or until celery is tender. Stir in 3/4 teaspoon cumin, chile powder, and garlic; cook 1 minute. Stir in bacon, pepper, beans, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Place half of bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining bean mixture; process until smooth. Keep warm.

2. Combine sour cream, remaining 1/4 teaspoon cumin, cilantro, rind, and juice in a small bowl. Drizzle cream over soup.

Nutritional Information

Calories:

123 (31% from fat)

Fat:

4.3g (sat 2g,mono 1.6g,poly 0.4g)

Protein:

6.4g

Carbohydrate:

16.3g

Fiber:

5.1g

Cholesterol:

10mg

Iron:

2.1mg

Sodium:

488mg

Calcium:

58mg

3 Cheese Mac & Cheese

from Cooking Light, Sept. '08

Yield

6 servings (serving size: about 1 ramekin)

Ingredients

• 1 teaspoon olive oil
• 1 cup finely chopped onion (about 1 medium)
• 2 tablespoons all-purpose flour
• 1 garlic clove, minced
• 1 1/2 cups 1% low-fat milk
• 1 bay leaf
• 1/2 cup (2 ounces) crumbled Gorgonzola cheese
• 3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese, divided
• 1/4 teaspoon salt
• 2 cups uncooked elbow macaroni (about 8 ounces)
• Cooking spray
• 2/3 cup (about 2 1/2 ounces) shredded part-skim mozzarella cheese
• 2/3 cup panko (Japanese breadcrumbs)
• 1/8 teaspoon freshly ground black pepper

Preparation

1. Heat oil in a medium saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Add flour and garlic; cook 1 minute, stirring constantly. Stir in milk and bay leaf; bring to a boil. Cook 2 minutes or until thick, stirring constantly with a whisk. Add Gorgonzola, 1/2 cup Parmigiano-Reggiano, and salt; stir until cheeses melt. Discard bay leaf.

2. Preheat oven to 375°.

3. Cook pasta in boiling water 5 minutes or until almost tender, omitting salt and fat; drain well. Add pasta to cheese mixture, stirring well. Place about 1/2 cup pasta mixture into each of 6 (1-cup) ramekins coated with cooking spray. Sprinkle evenly with mozzarella. Top evenly with remaining pasta mixture. Combine remaining 1/4 cup Parmigiano-Reggiano and panko; sprinkle evenly over pasta mixture. Spray lightly with cooking spray; sprinkle with black pepper. Bake at 375° for 25 minutes or until heated.

Nutritional Information

Calories:

321 (28% from fat)

Fat:

9.9g (sat 5.6g,mono 2.3g,poly 0.9g)

Protein:

17.4g

Carbohydrate:

40.8g

Fiber:

2.4g

Cholesterol:

26mg

Iron:

1.5mg

Sodium:

487mg

Calcium:

332mg

Turkey-Ricotta Meatballs

From Eating Light, Sept. '08

Yields 18 meatballs

Ingredients:

• 1 lb ground turkey breast
• 1/2 cup part-skim ricotta cheese
• 1 egg
• 1/2 cup dry breadcrumbs
• 1/4 cup chopped fresh basil
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt

Directions:

1. Preheat oven to 375 degrees.
2. Combine ground turkey breast with the other ingredients in a bowl and then shape mixture into about 18 meatballs.
3. Heat a large nonstick skillet over medium-high heat.
4. Coat pan with cooking spray.
5. Add meatballs, and brown on all sides.
6. Remove from skillet; transfer to a broiler pan coated with cooking spray, and bake for 15 minutes or until done.
7. To freeze: Follow cooking directions, then allow meatballs to cool to room temperature.
8. Place on a baking sheet, making sure they don't touch one another, and place in the freezer for an hour.
9. Next, transfer hardened meatballs to an airtight container, and store in the freezer.
10. Thaw meatballs in the refrigerator, then bake at 375 degrees for 20 minutes or untinl heated.

Spicy Shrimp Cakes w/ Corn & Avocado Salsa

from Eating Light, Nov. '06

10 servings (serving size: 1 shrimp cake and about 3 tablespoons salsa)

Ingredients

• Cakes:
• 1 pound medium shrimp, peeled and deveined
• Cooking spray
• 1 cup finely chopped red bell pepper
• 1 garlic clove, minced
• 1/4 cup thinly sliced green onions
• 3 tablespoons reduced-fat mayonnaise
• 1 tablespoon fresh lime juice
• 1 1/2 teaspoons hot sauce
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 1 large egg
• 1/4 cup finely chopped fresh cilantro
• 3/4 cup panko (Japanese breadcrumbs), divided
  Salsa:
• 1 cup frozen white corn, thawed
• 3/4 cup diced peeled avocado
• 1/4 cup chopped fresh cilantro
• 3 tablespoons finely chopped red onion
• 2 tablespoons finely chopped seeded poblano pepper
• 1 tablespoon fresh lime juice
• 1/4 teaspoon salt

Preparation

To prepare cakes, place shrimp in a food processor; pulse 10 times or until finely chopped. Set aside.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add bell pepper to pan; sauté 3 minutes. Add garlic to pan; sauté for 1 minute. Remove from heat. Place bell pepper mixture in a large bowl. Add shrimp, green onions, and the next 6 ingredients (through egg), stirring well. Stir in cilantro and 1/4 cup panko.

Divide shrimp mixture into 10 equal portions, shaping each portion into a 1/2-inch-thick patty. Dredge both sides of patties in remaining 1/2 cup panko. Chill at least one hour.

Heat pan over medium-high heat. Coat pan with cooking spray. Add 5 cakes to pan; cook 4 minutes on each side or until browned. Remove from pan; cover and keep warm. Repeat procedure with remaining cakes.

To prepare salsa, combine corn and remaining ingredients; stir gently. Serve immediately with shrimp cakes.

Nutritional Information

Calories:

121 (29% from fat)

Fat:

3.9g (sat 0.8g,mono 1.4g,poly 0.7g)

Protein:

11.5g

Carbohydrate:

10.6g

Fiber:

1.6g

Cholesterol:

90mg

Iron:

1.5mg

Sodium:

252mg

Calcium:

34mg

Roasted Eggplant & Feta Dip

from Eating Well, Oct. '08

Makes 12 servings, about 1/4 cup each

TOTAL TIME: 40 minutes

1 medium eggplant (about 1 pound)
2 tablespoons lemon juice
1/4 cup extra-virgin olive oil
1/2 cup crumbled feta cheese, preferably Greek
1/2 cup finely chopped red onion
1 small red bell pepper, finely chopped
1 small chile pepper, such as jalapeño, seeded and minced (optional)
2 tablespoons chopped fresh basil
1 tablespoon finely chopped flat-leaf parsley
1/4 teaspoon cayenne pepper, or to taste
1/4 teaspoon salt
Pinch of sugar (if tastes bitter)

1. Position oven rack about 6 inches from the heat source; preheat broiler.
2. Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle.
3. Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be a little chunky.) Stir in feta, onion, bell pepper, chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed.

Cover and refrigerate for up to 2 days.

NUTRITION INFORMATION: Per serving: 75 calories; 6 g fat (2 g sat, 4 g mono); 6 mg cholesterol; 4 g carbohydrate; 2 g protein; 2 g fiber; 129 mg sodium; 121 mg potassium.
0 Carbohydrate Servings
Exchanges: 1/2 vegetable, 1 fat

Greek Yogurt Cheescake

from Eating Well, Oct. '08

Makes 16 servings

TOTAL TIME: 3 3/4 hours (including cooling time)

Crust
15 plain Melba toasts (about 4 ounces; not Melba “snacks”)
1/3 cup walnut halves
2 tablespoons extra-virgin olive oil
2 tablespoons sugar

Cheesecake
14 ounces reduced-fat (Neufchâtel) cream cheese
1 cup sugar
2 1/2 cups low-fat or nonfat plain Greek yogurt (see Ingredient Note)
7 large egg whites
1 teaspoon cinnamon

1. To prepare crust: Preheat oven to 325°F. Put a kettle of water on to heat for the water bath. Coat a 10-inch springform pan with cooking spray; tightly wrap the bottom and outside with a double layer of foil.
2. Process Melba toasts and walnuts in a food processor until fine crumbs form. Transfer to a medium bowl. Add oil and 2 tablespoons sugar and toss until evenly moist. Press the crumb mixture into the bottom of the pan. Bake until lightly browned, about 10 minutes. Transfer to a wire rack and let cool to room temperature, about 30 minutes.
3. To prepare cheesecake: When the crust is almost cool, beat cream cheese and 1 cup sugar in a large mixing bowl with an electric mixer until smooth. Add yogurt, egg whites and cinnamon; beat until well blended. Pour the batter over the cooled crust.
4. Place the cheesecake in a roasting pan and pour in enough boiling water to come 1 inch up the outside of the springform pan. Bake the cheesecake in the center of the oven until set around the edges but the center still jiggles, about 45 minutes. Turn off the oven and let the cheesecake sit in the oven with the door ajar for 1 hour. Let cool on a wire rack for 1 hour more.
5. Remove the pan sides from the cheesecake. Serve each slice topped with some of the fig sauce and a rose geranium leaf, if desired.

NUTRITION INFORMATION: Per serving: 263 calories; 10 g fat (5 g sat, 3 g mono); 19 mg cholesterol; 35 g carbohydrate; 9 g protein; 1 g fiber; 196 mg sodium; 134 mg potassium.
2 Carbohydrate Servings
Exchanges: 2 carbohydrate (other), 2 fat

Shrimp Saganaki

from Eating Well, Oct. '08

Makes 4 servings

TOTAL TIME: 30 minutes

12 jumbo shrimp (6-8 per pound), peeled and deveined, tails left on
2 tablespoons lemon juice, divided
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chile pepper, such as jalapeño or serrano, seeded and minced
1/2 cup Chardonnay, preferably Greek
1/2 cup crumbled feta cheese, preferably Greek
Freshly ground pepper to taste

1. Toss shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.
2. Heat oil in a large skillet (or “saganaki” pan) over medium heat. Add fennel, scallions and chile pepper and cook, stirring, until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Cook, stirring, for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes. Remove from the heat.
3. Transfer the shrimp to a plate. Add the remaining 1 tablespoon lemon juice, feta and pepper to the pan and stir until the cheese begins to melt, about 1 minute. Serve the shrimp atop the fennel mixture.

NUTRITION INFORMATION: Per serving: 239 calories; 9 g fat (4 g sat, 4 g mono); 227 mg cholesterol; 8 g carbohydrate; 26 g protein; 2 g fiber; 631 mg sodium; 540 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Iron (25% dv), Calcium (20% dv), Potassium (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 3 lean meat

Greek Fava w/ Grilled Squid

from Eating Well, Oct. '08

Makes 6 meze (appetizer) servings

TOTAL TIME: 1 1/2 hours

3/4 cup yellow split peas
3 tablespoons extra-virgin olive oil, divided
1 small red onion, finely chopped
2 cups vegetable broth or water, plus more as needed
12 ounces squid, cleaned (see Ingredient Note)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, plus more to taste
2 tablespoons lemon juice
2 tablespoons finely chopped fresh parsley
1 lemon, cut into wedges

1. Rinse split peas under running water to remove any grit; pick out any small pebbles.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add the split peas and toss to coat. Add broth (or water) and bring to a boil over high heat. Reduce the heat to a simmer and cover. Cook, stirring occasionally to prevent sticking and skimming any foam off the surface, until most of the liquid has been absorbed and the split peas are very tender, 45 minutes to 1 hour; they should disintegrate easily. If the liquid is gone before the peas are done, add a little more liquid and continue cooking.
3. Meanwhile, cut squid body (or tubes) into 1/2-inch rings; leave the tentacles whole. Combine rings and tentacles with 1 1/2 teaspoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Set aside.
4. Transfer the peas to a food processor; add 1 1/2 teaspoons oil, lemon juice and the remaining 1/4 teaspoon salt and process until creamy, with a consistency similar to mashed potatoes. Spread the puree (fava) onto a serving platter.
5. Preheat grill to medium-high.
6. Thread the squid rings and tentacles on skewers. Oil the grill rack. Grill the squid, turning once, until firm but tender, about 4 minutes total. Remove the grilled squid from the skewers and arrange on top of the fava. Drizzle with the remaining 1 tablespoon oil, season with pepper and sprinkle with parsley. Serve with lemon wedges.

NUTRITION INFORMATION: Per serving: 214 calories; 8 g fat (1 g sat, 5 g mono); 132 mg cholesterol; 20 g carbohydrate; 14 g protein; 8 g fiber; 471 mg sodium; 170 mg potassium.
Nutrition bonus: Vitamin C (15% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 1/2 lean meat, 1 1/2 fat

Red Wine Risotto

from Eating Well, Oct. '08

Makes 8 servings, about 3/4 cup each

TOTAL TIME: 50 minutes

4 1/2 cups reduced-sodium beef broth
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
1 1/2 cups arborio, carnaroli or other Italian “risotto” rice
1/4 teaspoon salt
1 3/4 cups dry red wine, such as Barbera, Barbaresco or Pinot Noir
2 teaspoons tomato paste
1 cup finely shredded Parmigiano-Reggiano cheese, divided
Freshly ground pepper to taste

1. Place broth in a medium saucepan; bring to a simmer over medium-high heat. Reduce the heat so the broth remains steaming, but is not simmering.
2. Heat oil in a Dutch oven over medium-low heat. Add onion and cook, stirring occasionally, for 5 minutes. Add garlic and cook, stirring, until the onion is very soft and translucent, about 2 minutes. Add rice and salt and stir to coat.
3. Stir 1/2 cup of the hot broth and a generous splash of wine into the rice; reduce heat to a gentle simmer and cook, stirring constantly, until the liquid has been absorbed. Add more broth, 1/2 cup at a time along with some wine, stirring after each addition until most of the liquid has been absorbed. After about 10 minutes, stir in tomato paste. Continue to cook, adding broth and wine and stirring after each addition until most of the liquid is absorbed; the risotto is done when you’ve used all the broth and wine and the rice is creamy and just tender, 20 to 30 minutes more.
4. Remove the risotto from the heat; stir in 3/4 cup cheese and pepper. Serve sprinkled with the remaining 1/4 cup cheese.

NUTRITION INFORMATION: Per serving: 194 calories; 6 g fat (2 g sat, 4 g mono); 5 mg cholesterol; 18 g carbohydrate; 7 g protein; 1 g fiber; 237 mg sodium; 215 mg potassium.
1 Carbohydrate Serving
Exchanges: 1 starch, 1 fat

Hunter's Chicken Stew

from Eating Well, Oct. '08

Makes 8 servings

TOTAL TIME: 2 1/2 hours

2 teaspoons plus 2 tablespoons extra-virgin olive oil, divided
3 medium onions, finely chopped
2 cloves garlic, minced
1/2 cup all-purpose flour
12 bone-in chicken thighs (about 4 pounds), skin removed, trimmed
1 teaspoon salt, divided
1/4 teaspoon freshly ground pepper, plus more to taste
1 cup dry white wine or vermouth
1 1/2 pounds button mushrooms, halved or quartered, depending on size
4 plum tomatoes, chopped
1 cup reduced-sodium chicken broth
2 bay leaves
2 teaspoons chopped fresh rosemary or 3/4 teaspoon dried
1 1/3 cups cornmeal
6 cups cold water
1 teaspoon salt
1 tablespoon thinly sliced fresh basil

egg noodles

1. Heat 2 teaspoons oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, for 5 minutes. Add garlic and cook, stirring, until the onions are very soft and translucent, 2 to 4 minutes more. Using a slotted spoon, transfer the onions to a bowl; set aside. Remove the pot from the heat.
2. Place flour in a shallow dish. Sprinkle chicken with 1/2 teaspoon salt and pepper. Dredge the chicken in the flour. Gently shake off any excess.
3. Cook the chicken in 2 batches in the Dutch oven, using 1 tablespoon oil for each batch. Cook over medium-high heat, turning once, until browned on both sides, 2 to 4 minutes per side. Transfer the chicken to a plate.
4. Pour wine (or vermouth) into the pot and cook, stirring and scraping up any browned bits with a wooden spoon, for 1 minute. Stir in mushrooms, tomatoes, broth, bay leaves and rosemary. Return the reserved onions to the pan. Add the chicken and any accumulated juices, making sure each piece is partially submerged. Bring to a simmer, then reduce heat to medium-low. Partially cover the pan and cook, gently stirring once or twice, until the chicken is very tender, about 1 hour.
5. Meanwhile, combine cornmeal, water and salt in a large saucepan. Bring to a boil, stirring constantly, until the mixture thickens, about 5 minutes. Partially cover the pan, reduce the heat to low and simmer, stirring occasionally, until thick and very creamy, 45 minutes to 1 hour. Remove from the heat and let stand, covered, while you finish the stew.
6. Remove the chicken to a plate and tent with foil to keep warm. Bring the liquid in the pan to a boil over medium-high heat and cook until thickened, 10 to 15 minutes. Skim or blot any visible fat from the surface. Season with the remaining 1/2 teaspoon salt and pepper to taste. Return the chicken to the pan.
7. Gently stir in basil. Serve the stew over egg noodles.

NUTRITION INFORMATION: Per serving: 431 calories; 17 g fat (4 g sat, 8 g mono); 101 mg cholesterol; 31 g carbohydrate; 33 g protein; 3 g fiber; 706 mg sodium; 794 mg potassium.
Nutrition bonus: Potassium (23% daily value), Iron (20% dv), Magnesium & Vitamin C (15% dv).
2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat, 1 fat

Broccoli Rabe w/ Garlic & Anchovy

from Eating Well, Oct. '08

Makes 8 servings, generous 1/2 cup each

TOTAL TIME: 25 minutes

2 pounds broccoli rabe, stem ends trimmed, chopped
3 tablespoons extra-virgin olive oil
6 cloves garlic, chopped
6 anchovy fillets, chopped
1/4 teaspoon crushed red pepper (optional)
1/4 teaspoon salt
Freshly ground pepper to taste

1. Bring a large pot or Dutch oven of water to a boil. Add broccoli rabe and cook until tender when pierced with a fork, 3 to 5 minutes. Drain well.
2. Heat oil in a large skillet over medium heat. Add garlic, anchovies and crushed red pepper (if using); cook, stirring, until the garlic is very light brown, 1 to 2 minutes. Add the broccoli rabe, toss to coat, and cook, stirring occasionally, for 2 minutes more. Season with salt and pepper.

NUTRITION INFORMATION: Per serving: 82 calories; 6 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 4 g carbohydrate; 5 g protein; 3 g fiber; 220 mg sodium; 231 mg potassium.
Nutrition bonus: Vitamin A (60% daily value), Vitamin C (40% dv), Folate (23% dv), Calcium & Iron (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat

Smoked Trout Salad

from Eating Well, Oct. '08

Makes 2 servings

TOTAL TIME: 15 minutes

4 ounces skinned smoked trout fillet, flaked
1/4 cup minced celery
2 tablespoons minced shallot
2 tablespoons low-fat mayonnaise
2 tablespoons reduced-fat sour cream
1 teaspoon minced freshly grated lemon zest
2 tablespoons lemon juice
1 tablespoon minced fresh dill or 1 teaspoon dried
1/2 teaspoon freshly ground pepper
2 cups mixed salad greens
1 plum tomato, sliced

Combine trout, celery, shallot, mayonnaise, sour cream, lemon zest, lemon juice, dill and pepper in a medium bowl. Arrange salad greens and tomato on 2 plates and top with the trout salad.

NUTRITION INFORMATION: Per serving: 169 calories; 9 g fat (3 g sat, 1 g mono); 21 mg cholesterol; 8 g carbohy drate; 15 g protein; 1 g fiber; 741 mg sodium; 239 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Vitamin A (20% dv), Folate (19% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 2 lean meat, 1/2 fat

Sweet & Savory Beef Stew

from Eating Well, Oct. '08

Makes 2 servings, about 1 1/2 cups each

TOTAL TIME: 2 hours

2 1/2 teaspoons canola oil, divided
8 ounces bottom-round beef, trimmed, cut into 3/4-inch cubes
1 large shallot, halved and thinly sliced
1 teaspoon dried thyme
1/2 teaspoon dried rubbed sage
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons all-purpose flour
1 cup reduced-sodium beef broth
2 1/2 cups cubed peeled butternut squash
1/3 cup dried cherries

1. Preheat oven to 350°F.
2. Heat 1 1/2 teaspoons oil in a large ovenproof saucepan over medium heat. Add beef and cook until browned on all sides, 6 to 8 minutes. Transfer to a plate.
3. Reduce heat to medium-low, add the remaining 1 teaspoon oil and shallot to the pan; cook, stirring often, for 1 minute. Stir in thyme, sage, salt and pepper; cook for 30 seconds. Return the beef to the pan and sprinkle with flour. Cook, stirring often, until the flour browns, about 3 minutes. Pour in broth; scrape up any browned bits from the bottom of the pan. Continue cooking until the liquid bubbles and thickens slightly, about 2 minutes. Stir in squash.
4. Cover the pan and transfer to the oven. Bake for 1 hour. Stir in cherries, cover and continue baking until the meat is tender when pierced with a fork, about 30 minutes more.
Makes 2 servings, about 1 1/2 cups each.

NUTRITION INFORMATION: Per serving: 405 calories; 12 g fat (3 g sat, 6 g mono); 74 mg cholesterol; 43 g carbohydrate; 31 g protein; 5 g fiber; 659 mg sodium; 977 mg potassium.
Nutrition bonus: Vitamin A (390% daily value), Vitamin C (60% dv), Potassium (28% dv), Iron (25% dv), Magnesium (20% dv).
2 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1 fruit, 3 1/2 lean meat, 1 fat

Parmesan Spinach Cakes

from Eating Well, Oct. '08

Makes 4 servings, 2 spinach cakes each

TOTAL TIME: 40 minutes

12 ounces fresh spinach (remove stems -12 cups)
1/2 cup part-skim ricotta cheese or low-fat cottage cheese
1/2 cup finely shredded Parmesan cheese, plus more for garnish
2 large eggs, beaten
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

1. Preheat oven to 400°F.
2. Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
3. Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
4. Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

NUTRITION INFORMATION: Per serving: 141 calories; 8 g fat (4 g sat, 3 g mono); 123 mg cholesterol; 6 g carbohydrate; 13 g protein; 2 g fiber; 456 mg sodium; 560 mg potassium.
Nutrition bonus: Vitamin A (170% daily value), Folate (46% dv), Vitamin C (40% dv), Calcium (30% dv), Potassium (16% dv).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 1 1/2 medium-fat meat

Salmon Pinwheels

from Eating Well, Oct. '08

Makes 4 servings

TOTAL TIME: 30 minutes

1/2 cup coarse dry breadcrumbs, preferably whole-wheat (like Ian's panko)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise

1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

NUTRITION INFORMATION: Per serving: 342 calories; 20 g fat (4 g sat, 8 g mono); 84 mg cholesterol; 9 g carbohydrate; 30 g protein; 1 g fiber; 221 mg sodium; 528 mg potassium.
Nutrition bonus: Potassium & Vitamin C (15% daily value), excellent source of omega-3s.
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat, 1 fat

Heirloom Bean & Tomato Salad

from Eating Well, Summer '08

Makes 8 servings, about 1 cup each

TOTAL TIME: 1 hour 35 minutes (not including soaking time)

1 1/4 cups dried beans, preferably heirloom, or 2 15-ounce cans white beans, rinsed
1 teaspoon salt, divided
1/2 cup minced red onion
1/4 cup cider vinegar
4 teaspoons honey
1 teaspoon peanut or canola oil
1/2 teaspoon freshly ground pepper, or to taste
8 ounces green beans, trimmed and cut into 2-inch pieces
1 pint cherry or grape tomatoes, halved or quartered
1/2 cup fresh basil leaves, thinly sliced
1 pound tomatoes, sliced

1. If using canned beans, skip to Step 3. If using dried beans, rinse and pick over for any stones, then place in a large bowl, cover with 3 inches of cold water and soak at room temperature for at least 6 hours or overnight. (Tip: Quick-soak method: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour. Proceed with Step 2. )
2. Drain the soaked beans, rinse and transfer to a large saucepan. Add 6 cups cold water. Bring to a simmer, partially cover, and simmer gently, stirring once or twice, until tender but not mushy, 20 minutes to 1 hour, depending on the freshness of the dried beans. (If you’re using heirloom beans, be sure to check them after 20 minutes—they tend to cook more quickly than conventional beans.) If at any time the liquid level drops below the beans, add 1 cup water. When the beans are about three-fourths done, season with 1/2 teaspoon salt. When the beans are tender, remove from the heat and drain.
3. Combine the beans (cooked or canned), the remaining 1/2 teaspoon salt, onion, vinegar, honey, oil and pepper in a large bowl. Stir, cover and refrigerate to marinate for at least 1 hour or overnight.
4. Cook green beans in a large pot of boiling water until crisp-tender, about 5 minutes. Drain, rinse with cold water, and drain again. Pat dry and add to the marinated beans. Stir in cherry (or grape) tomatoes and basil. Season with pepper.
5. To serve, arrange tomato slices around the edge of a serving platter or shallow salad bowl and spoon the bean salad into the center.

NUTRITION INFORMATION: Per serving: 134 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrate; 7 g protein; 7 g fiber; 298 mg sodium; 565 mg potassium.
Nutrition bonus: Vitamin C (27% daily value), Folate (25% dv), Vitamin A (22% dv), Potassium (16% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable

Moo Shu Vegetables

from Eating Well, Oct. '08

Makes 4 servings, about 1 1/4 cups each

TOTAL TIME: 20 minutes

3 teaspoons toasted sesame oil, divided
4 large eggs, lightly beaten
2 teaspoons minced fresh ginger
2 cloves garlic, minced
1 12-ounce bag shredded mixed vegetables, such as “rainbow salad” or “broccoli slaw”
2 cups mung bean sprouts
1 bunch scallions, sliced, divided
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
2 tablespoons hoisin sauce (see Shopping Tip)

1. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add eggs; cook, stirring gently, until set, 2 to 3 minutes. Remove to a plate.
2. Wipe out the pan and heat the remaining 2 teaspoons oil over medium heat. Add ginger and garlic and cook, stirring, until softened and fragrant, 1 minute. Add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce and vinegar. Stir to combine. Cover and cook, stirring once or twice, until the vegetables are just tender, about 3 minutes. Add the reserved eggs and hoisin; cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, 1 to 2 minutes. Stir in the remaining scallions and remove from the heat.

NUTRITION INFORMATION: Per serving: 171 calories; 9 g fat (2 g sat, 4 g mono); 212 mg cholesterol; 14 g carbohydrate; 11 g protein; 4 g fiber; 328 mg sodium; 226 mg potassium.
Nutrition bonus: Vitamin C (20% daily value), Folate (17% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 medium-fat meat, 1 fat