2 carrots, peeled and sliced
2 small zucchini, halved and sliced
2 tomatoes, peeled and cut into wedges
1 celery stalk, sliced
1 cup Portobello mushrooms, sliced
1 onion, halved and sliced
2 garlic cloves, minced
4 1/2 cups beef or vegetable broth
1 1/2 cups tomato juice
1 tablespoon fresh basil, minced
1/2 cup dry red wine
1/2 teaspoon salt
1/2 teaspoon ground pepper
2 tablespoons fresh parsley, minced
1 cup shredded cheddar cheese
In a stockpot, add the first nine ingrediients and
heat to boiling. Reduce heat and simmer, covered, for 30 minutes or
until vegetable are tender. Add next five ingredients and simmer another
5 minutes. Pour into bowls and top with freshly shredded cheddar cheese.
--Back to top--
Zucchini and Tomatoes with Basil
2 medium
zucchini (3/4 pound)
1/2 cup
diced onion
1 teaspoon
dried basil
2
teaspoons olive oil
2 medium tomatoes, peeled and chopped
1/2
teaspoon salt
1/8 to 1 /4 teaspoon freshly ground pepper
Cut zucchini into 1/4-inch slices; set aside. Sauté
onions and basil in oil over medium heat for 1 minute, stirring
occasionally. Add tomatoes, salt and pepper; cook for 3 minutes or until
tender. Serve immediately.
Makes 4 to 6 servings
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1 prepared pie crust to 9 inch tart pan
3 large tomatoes, about /2 pounds, peeled and cut into
1/2" thick slices
Kosher salt for sprinkling
1/4 cup Dijon mustard
1 cup coarsely grated
Gruyere cheese
1 tablespoon chopped parsley
1 tablespoon chopped fresh thyme
1 garlic clove minced
2 tablespoons extra-virgin
olive oil
Additional kosher salt and
freshly ground black pepper to taste
Roll dough to 1/8-inch
round on a lightly Wired work surface. Transfer to 9-inch tart pan with
removable bottom. cut off any excess dough from the edges, and prick the bottom
lightly with a fork. Chill 30 minutes.
Preheat oven to 375 degrees.
Line shell with foil And fill with pie weights, dried beans or rice.
Bake in lower of oven for 20 minutes.
Carefully remove weights foil. Return to the oven and
bake for 10 minutes more or until light golden. Cool pan in a wire rack.
Turn up oven to 400 degrees. Sprinkle the tomato with salt and drain in
colander for 10 to 15 minutes. Spread the mustard over the bottom of the
shell and sprinkle the cheese over it. Arrange tomatoes over cheese in
one overlapping layer. Bake until pas is golden and tomatoes as very
soft, 35 to 40 minutes
In a small bowl, stir to together parsley, thyme,
garlic, olive oil and salt and pepper to taste, and blend Sprinkle pie
with this mixture while hot and spread out gently with back of spoon.
Serve pie hot or at room temperature.
Yield: 6 to 8 servings or serve as appetizers.
--Back to top--
6 green peppers
2 cups corn
1/2 cup bread crumbs
1 egg
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon celery salt
4 tablespoons butter, melted
Wash peppers and remove seeds. Mix rest of ingredients
and stuff peppers. Place in small pan and add 1/2 inch of water. Bake 30
minutes at 350 degrees.
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2 16-pz packages extra firm tofu
1 tbsp olive oil
1 onion, chopped
1 tsp garlic powder
1 tsp dried oregano
2 cups tomato sauce
4 egg whites
3/4 cup Italian seasoned bread crumbs
4 oz. reduced-fat mozzarella cheese, grated
4 oz. Parmesan cheese, grated
Preheat oven to 350˚ F.
Slice each package of tofu lengthwise into 3 pieces. Press between paper
towels for 15-20 minutes.
Meanwhile, heat olive oil in a large skillet, then
sauté onion until limp, or about 3 minutes. Add seasonings and lightly
sauté until light golden, then add the tomato sauce. Simmer for 15-20
minutes.
Carefully unwrap tofu and dip each slice into
egg whites, then coat with bread crumbs. Place on a lightly oiled baking
sheet. Bake for 15-20 minutes, or until lightly browned.
Top with tomato sauce and grated cheese. Return
to oven until cheese is melted.
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1 lb. package firm or extra firm tofu, pressed and
broken into small pieces
2 garlic cloves crushed
1 onion chopped
3 tablespoons of parsley
1/4 cup nutritional yeast
1/4 cup parmesan cheese
2 egg whites
1/4 cup bread crumbs
1/4 cup ground walnuts
salt
pepper
oregano
basil
The measurements are approximate, but add all together in a large bowl.
Blend well with fingers until the texture is fairly smooth. (A pastry
blender is helpful in breaking tofu into very small pieces.)
Form into balls about 1" in diameter. Bake for
about 30 minutes on a greased cookie sheet. Serve with spaghetti and
sauce!
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Apricot-Studded Pilaf with Mushrooms
1 Tbsp olive oil
1 cup finely chopped onion
3 cloves minced garlic
8 oz Portobello mushrooms, thickly sliced
1/2 cup sliced carrots
1/2 cup diced green bell pepper
1 cup long-grain brown rice
1/2 cup wild rice
2 cups carrot juice (or orange juice)
1/2 tsp rosemary
1/2 tsp dried sage
1/4 tsp black pepper
1/2 cup diced dried apricots
In a large saucepan, heat oil over medium heat. Add onion and garlic;
cook, stirring frequently, for 5 minutes or until onion is golden brown.
Stir in mushrooms, carrot, and bell pepper; cover and cook 7 minutes
until the vegetables are tender. Stir in brown rice, wild rice, carrot
juice, rosemary, sage, black pepper, and 2 cups of water; bring to a
boil. Stir in apricots, and cook 45 minutes, or until rice is tender and
liquid has been absorbed.
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Sea Bass
with Dried Fruit Salsa
Makes 4 servings
4 (5 to 6 ounce) sea bass fillets, about 1- inch thick)
2 tsp olive oil
2 tsp ground coriander
1 tsp ground cumin
¼ tsp cinnamon
¼ tsp cayenne pepper
¾ tsp salt
¼ cup of each dried fruit, mango, papaya, c herry, and pineapple
1/3 cup apple juice or cider
2 Tbsp cider vinegar
2 Tbsp apricot jam
2 Tbsp chopped cilantro
Rub fish with olive oil. Combine coriander, cumin, cinnamon and cayenne
pepper; mix well. Set aside ½ teaspoon of the mixture for the fruit
salsa. Add salt to remaining mixture. Rub seasonings over both sides of
fish. Heat a large nonstick skillet over high heat until hot. Add fish.
Reduce heat to medium, cook 3–5 minutes or until fish is browned and
seared. Turn fish over; cook about 5 minutes or until fish is slightly
firm and flaky. Combine dried fruit, juice, vinegar and ½ teaspoon
reserved seasoning mixture in a small saucepan or microwave-safe dish.
Bring to a boil. Stir in jam. Let stand 5 minutes. Transfer fish to
serving plates. Top with fruit salsa and sprinkle with cilantro.
--Back to top--
Chicken and Fruit
Salad
1 lb roasted chicken breast
1 medium-size bunch spinach
2 medium-size pink or white grapefruit
2 medium-size red delicious apples
3/4 lb seedless green grapes
1/3 cup fat-free Dijon salad dressing
Remove and discard skin from chicken; tear chicken into bite-size
pieces. Chop 1 cup loosely packed spinach leaves; set remaining leaves
aside. Cut peel from grapefruit; remove sections with knife. Cut
unpeeled apples into 3/4-inch chunks. In large bowl, combine chicken,
chopped spinach, fruit, and salad dressing; toss to coat. To serve,
arrange remaining spinach leaves on platter; spoon chicken salad over
spinach leaves. Makes 4 servings
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Spicy Apple Filled Squash
1 acorn squash (about 1 lb)
1 golden delicious apple, peeled, cored and sliced
2 tsp reduced-fat margarine, melted
2 tsp brown sugar
1/8 tsp cinnamon
1/8 tsp nutmeg
dash ground cloves
Heat oven to 350ºF. Grease a 1-quart baking dish. Halve squash and
remove seeds; cut into quarters. Place quarters, skin side up, in dish
and cover; bake 30 minutes. Meanwhile, in medium bowl, combine apple,
butter, brown sugar, cinnamon, nutmeg, and cloves. Turn cut sides of
acorn squash up; top with apple mixture. Cover and bake 30 minutes
longer or until apples are tender. Variations: Quick microwave version
Halve and seed squash; cut into quarters. Arrange quarters, cut side up,
in microwave-safe baking dish. Microwave on high (100 percent) 6 to 7
minutes, rotating squash halfway through cooking time. Top squash with
apple mixture, cover with vented plastic wrap and microwave on high 4 to
5 minutes or until apples are tender.
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1 pound ground beef
1 package Simply Organic French Onion Dip Mix
1/2 cup bread crumbs
1/4 cup low-fat milk
1 cup low sodium vegetable broth powder
1 package Simply Organic Brown Gravy Mix
1/4 cup minced onions
In a large mixing bowl, combine beef, Simply Organic French Onion
Dip Mix and bread crumbs. Add milk. Form into oval patties
approximately 3- to 4-inches across and 1 inch thick. Brown in a
skillet. Place in crockpot and turn to high.
In a medium bowl prepare the sauce by whisking broth powder, Simply
Organic Brown Gravy Mix and onions. Pour over beef patties and cook
for 50 to 60 minutes in the crock pot, flipping once.
Preparation Time: 15 min
Cook Time: 70 min
Servings: 4
Courtesy of the Simple Organic site
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Plum-Raspberry Dessert Soup
Preparation Time: 30 minutes
Number of Servings: 4
1-1/2 lbs (8 medium) fresh plums
1 cup fresh or frozen raspberries
3 (3-inch) cinnamon sticks
1-1/2 cup red dinner wine
1 Tbsp corn starch
2 Tbsp sugar
Combine plums, berries, cinnamon and red wine in saucepan. Bring to a
boil, then reduce heat and simmer for 15 minutes. Whisk cornstarch with
1/2 cup water. Add to soup and cook, stirring until thickened. Add sugar
to taste. Cool. Discard cinnamon then puree in electric blender. Chill
until ready to serve. To serve, portion soup into shallow bowls. Add
small scoop of low-fat frozen yogurt to the center of each bowl and
garnish with mint, if desired.
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Potatoes
and Leeks with Chicken
Makes 8 servings
Source: Produce for Better Health/Prince Edward Island Potato Board
2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped
Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and
leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and
chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes
or until vegetables are tender. Lightly brush chicken breasts with oil.
Grill approximately 10 minutes on each side, or until juices run clear.
Cut each chicken breast into 3 or 4 large pieces and add to sauce.
Reheat just before serving. Sprinkle with cilantro.
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Avocado Green Onion Party Dip
Preparation Time: 30 minutes
Number of Servings: 7
Ingredients:
1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds
Directions:
Dice avocado into small pieces, toss with lemon juice and set aside. In
food processor or blender, blend cottage cheese, yogurt and mayonnaise
until smooth. Add cottage cheese mixture to avocado, gently stirring in
onions and carrots. Cover and chill. Serve with vegetable crudités and
melba toast rounds.
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Fiesta Salsa
2 chopped tomatoes
1-4 oz. can chopped black olives
1-4oz. can chopped green chilies
1/x cup chopped onion or green onions
1 chopped Jalapeno or Serrano Chile
3 tablespoons olive oil
1 1/2 tablespoon vinegar
1 teaspoon garlic salt
Mix all ingredients together in a large bowl
thoroughly. Refrigerate for several hours or overnight before serving.
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Healthy Macaroni Salad
2 cups cooked macaroni, drained, rinsed, and cooled
2 hard cooked eggs, chopped
1/4 cup chopped celery
1/4 cup chopped onion
1/3 to 1/2 cup mayonnaise or salad dressing
2 teaspoons sugar
2 teaspoons vinegar
q/w teaspoon salt, or to taste
q/w teaspoon prepared mustard
pepper to taste
combine all ingredients, using about q/e cup of the
mayonnaise and stir well Add a little more mayonnaise, if necessary.
Taste and adjust seasonings. Cover and chill for several hours before
serving. Makes about 4 servings.
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Easy Chili
1 pound lean ground beef
1 cup diced onion
2 cloves garlic, finely chopped
2 (16-oz) cans beans (kidney, pinto, or black) drained
and rinsed
2 1/2 cups Salsa - Thick and Chunky
1 (4 oz) can diced green chilies
2 teaspoons chili powder
1/2 teaspoon ground cumin
Cook and drain the ground beef, onion and garlic in a
large skillet until the beef is browned. Add the beans, salsa, chilies,
chili powder and cumin. Bring to a boil. Reduce heat to low, cover.
Cook, stirring frequently, for 20 - 25 minutes.
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Autumn Succotash
1/4 cup olive oil
1 cup diced onion
2 cloves garlic, finely chopped
2 cups diced red bell peppers
2 cups diced zucchini
2 cups diced yellow summer squash
3 cups frozen lima beans
3 cups fresh or frozen corn kernels
2 Tbsp coarsely chopped fresh sage
In a skillet over medium-high heat, add oil. Add
onion; cook until translucent (2 minutes). Add garlic, bell peppers,
zucchini, squash, lima beans, and corn. Season as desired; cook,
stirring, until vegetables are tender (10 minutes). Stir in sage, and
serve. --Back to top--
Butternut and Ginger Soup
1 tsp mild olive oil
1-1/2 cups chopped onion
3 cloves garlic, crushed
2 tsp chopped fresh ginger
1-1/2 lbs (6 cups) peeled raw butternut or other winter squash
1/2 lb (1 cup) new potatoes, peeled and chopped
1 cup unsweetened 100% apple juice
3 cups water
1/2 cup skim milk
1/2 tsp salt
garnish
1/2 cup chopped Granny Smith apple
2 Tbsp chopped parsley
Heat the oil in a high-sided skillet or large saucepan on medium high.
Sauté the onions 3 minutes or until tender. Add the garlic and ginger
and cook 1 minute longer. Add the squash, potatoes, 100% apple juice,
and water or broth. Bring to a boil. Reduce the heat and simmer 35 to 40
minutes or until very soft. Puree in a blender or processor, in batches,
until smooth. Pour back into the pan and stir in the milk and salt.
Reheat and serve topped with chopped apple and parsley.
--Back to top--
Broccoli and Lentils
1 cup uncooked lentils
2 cups water
2 cups cauliflower florets
2 cups broccoli florets
2 cups cucumbers, sliced and quartered
1 large carrot, grated
1/2 cup chopped red onion
2 cups sliced fresh mushrooms
1/2 cup sliced olives
Directions:
Place lentils and water in a large saucepan; bring to boil. Cover,
reduce heat, and simmer 20 minutes or until tender. Drain well, and set
aside to cool slightly. Toss lentils with the remaining ingredients, and
serve. |
