Autumn Kale Salad from Fiber Fueled Cookbook

 

Autumn Kale Salad  7 Plant Points  Low Histamine  Pg. 151 - The Fiber Fueled Cookbook Ingredients ・4 cups cubed butternut squash ・2 teaspoons olive oil or Low-Histamine Biome Broth ・½ teaspoon salt, plus more to taste ・Pinch ground pink peppercorn ・½ teaspoon ground cumin ・½ teaspoon sweet paprika ・½ teaspoon garlic powder ・¼ cup pomegranate juice ・2 garlic cloves, minced ・¼ teaspoon mustard powder ・¼ cup tahini ・4 teaspoons apple cider vinegar ・8 cups Tuscan or lacinato kale, stems removed and sliced into thin ribbons ・¼ cup pepitas ・2 Honeycrisp (or other sweet) apples, diced ・1/3 cup pomegranate seeds

Steps Preheat the oven to 425°F. Line a baking sheet with parchment paper. Place the squash on the baking sheet and toss with the olive oil, salt, pink pepper, cumin, paprika, and garlic powder. Toss well. Cover with an upside-down baking tray or lightly tent with foil and roast for 20 to 25 minutes, until the squash is tender. Remove the cover the last 5 minutes of cooking to lightly caramelize the squash. While the squash is roasting, make the dressing. Whisk together the pomegranate juice, garlic, mustard powder, tahini, and vinegar. Season to taste, adding in salt and pink pepper as desired. Place the kale in a large bowl and drizzle 1 to 2 teaspoons of the dressing, then use your hands to massage it into the kale for a few minutes. This helps to tenderize the kale. Add in the cooked squash, pepitas, apple, and pomegranate seeds. Toss to combine, then divide onto serving plates. Drizzle with the remaining dressing.

Ground Turkey Sweet Potato Stuffed Peppers

From Primavera Kitchen's blog. Easy and quick.  Low carb, Great with bumper crop of peppers from the garden. Could probably use zucchini instead.

These ground turkey sweet potato stuffed peppers are filled with favours and a delicious homemade tomato sauce. Perfect recipe for you busy dinnertime.

Ingredients:

• 1 tbsp extra-virgin olive oil
• 2 cup (480g) ground turkey
• 2 cloves garlic, minced
• ½ cup (78g) onions, diced
• 1 2/3 cup (219g) sweet potato, diced
• ½ cup homemade tomato sauce
• Crushed red pepper to taste (optional)
• Salt and pepper
• 2 big bell peppers cut in half
• Feta cheese (don’t add cheese if you want to make this recipe paleo-friendly) and fresh parsley, chopped

Directions:

Preheat oven to 350F.
In a skillet, heat olive oil over medium high heat.
Add ground turkey and garlic. Stir occasionally and cook for about 10 minutes or until the meat is not pink any more. Make sure to break apart the meat with a wood spoon as it cooks.
Add onions and cook until onions are gold brown.
Add the sweet potato, cover the skillet and cook until they are tender. It is about 8mins. Don’t forget to stir occasionally. Add tomato sauce, ground chili pepper, salt and pepper to taste. If necessary, add more olive oil or a little bit of water to cook the sweet potato.
Arrange the peppers in a greasy baking dish. The cavity side is facing up.
Fill each bell pepper halve with the ground turkey-sweet potato mix.
Bake uncovered for about 30 minutes, or until the peppers are cooked and soft.
Remove from the oven and garnish with feta and parsley.

NUTRITION INFORMATION

Yield: 4, Serving Size: 1/4

• Amount Per Serving:
 
• Calories: 324
 
• Total Fat: 13.9g
 
• Saturated Fat: 4.4g
 
• Cholesterol: 88mg
 
• Sodium: 529mg
• Carbohydrates: 25.6g
 
• Fiber: 4.4g
 
• Sugar: 10.7g
 
• Protein: 26.3g

Turkey Medallions with Orange Teriyaki Sauce

1 large celery stalk, minced
1/2 small onion, minced
1/2 tsp salt
1/2 tsp ground ginger
1 lb lean ground turkey
2 tsp prepared white horseradish
chopped parsley
6 small carrots, cut inot 1 inch chunks
1/4 lb chinees pea pods
1/3 cup orange juice
1 T light teriyaki sauce
1 tsp all purpose flour
About 40 minutes before serving"

In 1 quart saucepan over medium heat, in 2 tsp oil, cook celery, onion, salt and ground ginger until tender.

In medium bowl, mix ground turkey, vegetable mixture, horseradish and 1 T chopped  parsley until blended. With slightly dampened hands, shape turkey mixture into eight 3" round medallions.

In a 12-inch skillet over medium heat, in 1 T oil, cook medallions until golden brown on both sides and turkey loses its pink color, about 10 minutes.  Arrange on warm platter, keep warm.

Meanwhile, in 3 qt saucepan over high heat in 1 inch boiling water, heat carrots to boiling.  Reduce heat to low, cover and simmer 5 minutes or until carrots are tender crisp.  Stir in pea pods and cook, covered,  2 minutes longer.  Drain.  Arrange vegetables on platter with medallions

In cup, mix oj, teriyaki, flour, 1 T parsley, and 1/3 cup water until smooth. stir into skillet. Heat to boiling stirring to loosen browned bits.  Boil 1 minutes.  Pour sauce over medallions on platter. Garnish with parskey.  Makes 4 servings.

Good Housekeeping December 1991!

Courtney's Rice and Beans

1 can Progresso Hearty Black Bean Soup
1 can corn,  drained
Cooked rice (or pasta)
Cheddar cheese

Cook soup with corn.  Add rice or pasta. Stir in cheese. Season with basil and pepper

Tuscan Tuna and White Bean Salad

http://bevcooks.com/2012/06/tuscan-tuna-and-white-bean-salad/

What it took for 2:
* 1 can albacore tuna (drained)
* 1 (14.5 oz) can cannellini beans, drained and rinsed
* 2-4 cups mixed greens (I used spinach and romaine) (or prepare without)
* 1/4 red onion, finely sliced
* 1/2 cup dehydrated tomatoes
* 1/4 cup (or more if you love olives) kalamata olives, halved
* 1/4 cup extra-virgin olive oil
* 1 lemon (2 Tbs. lemon juice and 1 Tbs. zest) or red wine vinegar
* coarse salt and freshly ground pepper
In a large bowl, combine the tuna, beans, onions, celery, olives, tomatoes and lemon zest.
In another smaller bowl, whisk together the olive oil and lemon juice. Throw a pinch of salt and pepper in there.
Pour the dressing over the salad ingredients. Toss to combine.
Serve over a bed of mixed greens, with extra lemon on the side. That’s it! You’re gonna luuuv it.

Fresh and Light Pasta Carbonara

From the Courant column The Basics by Linda Giuca and Chris Prosperi

A classic Carbonara is one of life's simple culinary pleasures. But this classic recipe usually calls for bacon, heavy cream and egg yolks, a problem if you are keeping an eye on calories, fat content or your summer wardrobe.

When Chris had a craving for this rich dish last week, he decided to keep the flavor but lighten the Carbonara with careful substitutions. Removing the egg yolks and replacing the cream with stock and milk made this a light and fresh version full of flavors that will even please lovers of this timeless classic.

FRESH AND LIGHT PASTA CARBONARA

* 1 tablespoon oil

* 1 cup small diced onion

* 1 cup small diced ham

* 1/2 teaspoon curry powder

* 1/4 cup cream sherry

* 1 cup low-sodium chicken broth

* 1 cup 2% milk

* 3 tablespoons cornstarch mixed with 3 tablespoons cold water

* 1 pound frozen peas

* 1/2 cup fresh grated parmesan cheese

* 1 (24-ounce) bag frozen ricotta cavatelle, cooked, drained, and reserved

* 1 teaspoon sherry vinegar

* 2-3 dashes Tabasco

Heat the oil in a large pot, then add the diced onion. Cook for 2 minutes on medium heat. Place the ham in the pot and cook for 2 more minutes. Stir in the curry powder and cook until fragrant for about 1 minute. Add the sherry and cook until dry, about 5 to 7 minutes. Pour in the chicken broth and milk and bring to a simmer. While simmering, stir in the well-mixed cornstarch and water slurry to thicken. Toss in the frozen peas and return to a simmer. Add the cheese and cooked cavatelle, and cook until the pasta is warmed through. Finish by mixing in the sherry vinegar and Tabasco. Serve with a tossed salad and crusty bread. Makes 6 to 8 servings.mixing in the sherry vinegar and Tabasco. Serve with a tossed salad and crusty bread. Makes 6 to 8 servings.

Lemon Ginger String Beans

Weight Watchers
Also works well with snap peas and snow peas.


2 tsp olive oil
2 medium garlic gloves, minced
1 T minced fresh ginger root
3 cups string beans (fresh or frozen and thawed/0
2 T fresh lemon juice
2 tsp finely grated lemon zest
1/8 tsp salt
1/8 tsp freshly ground black pepper

Heat oil in large skillet over medium heat.  Add garlic and ginger and cook 1 minute.
Add string beans and cook until golden brown, stirring. About 2 minutes
Add lemon juice and zest; cover and steam until string beans are crips-tender, about 2 minutes. Season to taste with salt and pepper. Yields about 4 servings of 3/4 cup per serving.

Baby Red Potato Salad

from skinnytaste
 
Gina's Weight Watcher Recipes
Servings: 6 • Size: 3/4 cups • Old Points: 2 pts • Points+: 3 pts 
Calories: 107.2 • Fat: 3.2 g • Carbs: 17.8 g • Fiber: 2.1 g • Protein: 2.2 g

• 4 cups baby red potatoes, cut in small pieces
• 1/2 cup green bell pepper, finely diced
• 1/4 cup red onion, finely diced
• 3 scallions, diced
• 1 tsp dijon mustard
• 1 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tbsp reduced fat mayonnaise
• salt and fresh pepper

Boil potatoes in salted water until soft, approx 10 minutes. Drain and let cool.

While the potatoes are boiling, combine red onion, green pepper, mustard, olive oil, vinegar and mayonnaise and season with salt and pepper. Mix well and let the flavors marinade while the potatoes cook. Once the potatoes are done and cool, mix into the bowl and add scallions and additional salt and pepper to taste. Serve room temperature or refrigerate until ready to serve.

Baja Lasagna

An old Richard Simons favorite  from  Deal-A-Meal!

1/4 cup chopped onion
2 (14 1/2 oz) cans Ready Cut tomatoes
3 oz. canned diced green chilies
1 cup sliced mushrooms
2 2/3 cups drained, canned pinto or kidney beans
1 T chili powder
1 tsp cumin
8 corn tortillas, cut in 1" wide strips
8 oz (2 cups) shredded low-fat cheddar cheese
1 cup sour cream

Preheat oven to 350 degrees.
In non-stick skillet coated with non-stick stray, saute onion about 4 minutes.

Add tomatoes, chilies, mushrooms, beans and chili powder and cumin. Simmer uncovered 10 minutes.

In 11 X 7 casserole, arrange 1/3 of the tortilla strips in single layer.

Set aside a little of the cheese for garnishing.

Pour 1/4 of the tomato mixture and 1/3 of the cheese over tortilla strips. Repeat layers, ending with sour cream and last 1/4 of tomato mixture.  Top with reserved cheese.

Bake 30 minutes.

Serves 8; 301 calories

Slow-Cooker Vegetarian Chili With Sweet Potatoes

 from Realsimple.com

Con Poulos

Serves 4
Hands-on Time: 20m
Total Time: 8hr 20m

Ingredients

• 1 medium red onion, chopped
• 1 green bell pepper, chopped
• 4 garlic cloves, chopped
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 2 teaspoons unsweetened cocoa powder
• 1/4 teaspoon ground cinnamon
• kosher salt and black pepper
• 1 28-ounce can fire-roasted diced tomatoes
• 1 15.5-ounce can black beans, rinsed
• 1 15.5-ounce can kidney beans, rinsed
• 1 medium sweet potato (about 8 ounces), peeled and cut into 1⁄2-inch pieces
• sour cream, sliced scallions, sliced radishes, and tortilla chips, for serving

Directions

1. In a 4- to 6-quart slow cooker, combine the onion, bell pepper, garlic, chili powder, cumin, cocoa, cinnamon, 1 teaspoon salt, and ¼ teaspoon black pepper. Add the tomatoes (and their liquid), beans, sweet potato, and 1 cup water.

2. Cover and cook until the sweet potatoes are tender and the chili has thickened, on low for 7 to 8 hours  or on high for 4 to 5 hours (this will shorten total recipe time).

3. Serve the chili with the sour cream, scallions, radishes, and tortilla chips.

Tip

The chili can be refrigerated, covered, for up to 3 days or frozen for up to 3 months.

Nutritional Information

Serving Size: Serves 4
Calories 240; Fat 2g; Sat Fat 0g; Cholesterol 0mg; Sodium 1217mg; Protein 11g; Carbohydrate 47g; Sugar 13g; Fiber 13g; Iron 4mg; Calcium 134mg

Fried Rice

Serves 4 to 6

This is a basic recipe for fried rice that you can add to as desired. If adding other ingredients, increase the number of eggs to 3.
Need a bit of help? Here are step by step photo instructions showing how to make basic fried rice.

Ingredients:

• 1 - 2 green onions, as desired
• 2 large eggs
• 1 teaspoon salt
• Pepper to taste
• 4 tablespoons oil for stir-frying, or as needed
• 4 cups cold cooked rice
• 1 - 2 tablespoons light soy sauce or oyster sauce, as desired

Preparation:

Wash and finely chop the green onion. Lightly beat the eggs with the salt and pepper.

Heat a wok or frying pan and add 2 tablespoons oil. When the oil is hot, add the eggs. Cook, stirring, until they are lightly scrambled but not too dry. Remove the eggs and clean out the pan.

Add 2 tablespoons oil. Add the rice. Stir-fry for a few minutes, using chopsticks or a wooden spoon to break it apart. Stir in the soy sauce or oyster sauce as desired.

When the rice is heated through, add the scrambled egg back into the pan. Mix thoroughly. Stir in the green onion. Serve hot.

Pineapple Tofu Stir-Fry

At last - a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.
2 servings, 1 1/2 cups each

1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved
5 teaspoons rice vinegar
1 tablespoon reduced-sodium soy sauce
1 tablespoon ketchup
2 teaspoons brown sugar
7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes (See Tip for Two)
1 teaspoon cornstarch
3 teaspoons canola oil, divided
1 tablespoon minced garlic
2 teaspoons minced ginger
1 large bell pepper, cut into 1/2-by-2-inch strips

1.Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.


2.Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.

3.Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

Tips & Notes

Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.

Tips for Two

Tofu

Storage: Rinse leftover tofu, place in a storage container and cover with water; it keeps up to 4 days in the refrigerator if the water is changed every day or 2; freeze tofu for up to 5 months. (Freezing tofu yields a pleasingly chewy result that some people prefer. Don't be surprised if the frozen tofu turns a light shade of caramel.)

Uses: Crumble and use instead of the meat in your favorite tuna or chicken salad recipe; dice and add to a vegetable stir-fry; add leftover silken tofu to smoothies.

Nutrition Per serving: 263 calories; 12 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 34 g carbohydrates; 10 g protein; 4 g fiber; 368 mg sodium; 549 mg potassium.

Sweet Potato & Black Bean Chili for Two

2 Servings, 2 Cups each

2 teaspoons extra-virgin olive oil
1 small onion, finely diced
1 small sweet potato, peeled and diced
2 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon ground chipotle chile, (see Note)
1/8 teaspoon salt, or to taste
1 1/3 cups water
1 15-ounce can black beans, rinsed
1 cup canned diced tomatoes
2 teaspoons lime juice
2 tablespoons chopped fresh cilantro

1.Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.


Tips & Notes

Make Ahead Tip: Add all the ingredients except the cilantro; cover and refrigerate for 2 days. Reheat, stir in the cilantro and add more lime if desired.

Note: Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

NutritionPer serving: 374 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

Quinoa, Mango & Black Bean Salad

Eating Well:

1/2 cup quinoa, (see Note)
1 cup water
1/4 cup orange juice
1/4 cup chopped fresh cilantro
2 tablespoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon minced fresh ginger
1/8 teaspoon salt
Pinch of cayenne pepper
1 small mango, diced (see Tip)
1 small red bell pepper, diced
1 cup canned black beans, (see Tips for Two), rinsed
2 scallions, thinly sliced

1.Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.

2.Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.

3.When the quinoa is finished cooking, add to the mango mixture and toss to combine.
Tips & Notes


Make Ahead Tip: This salad can be made up to 2 days in advance (cover and refrigerate). Serve chilled.

Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.

Tip: To dice a mango:

1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.

2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.

3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.

4. Cut the fruit into the desired shape.

Tips for Two: Refrigerate leftover canned beans for up to 3 days. Add to green salads and soups; mash with garlic powder and chopped fresh herbs for a quick dip; make Spiced Pinto Beans.


Per serving: 422 calories; 9 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 74 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 258 mg sodium; 642 mg potassium.


Nutrition Bonus: Vitamin C (210% daily value), Vitamin A (50% dv), Magnesium (22% dv), Vitamin E (20% dv).
Carbohydrate Servings: 312

Easy Salmon Cakes

From Eating Well - To boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.


3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
1 stalk celery, finely diced
2 tablespoons chopped fresh parsley
15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
1 large egg, lightly beaten
1 1/2 teaspoons Dijon mustard
1 3/4 cups fresh whole-wheat breadcrumbs, (see Tip)
1/2 teaspoon freshly ground pepper
Creamy Dill Sauce, (recipe follows)
1 lemon, cut into wedges

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4. Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate for up to 8 hours.

• Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Nutrition

Per serving: 324 calories; 10 g fat ( 1 g sat , 3 g mono ); 129 mg cholesterol; 21 g carbohydrates; 31 g protein; 7 g fiber; 585 mg sodium; 97 mg potassium.
Nutrition Bonus: 27% dv fiber, 171 mg calcium (15% dv)

Creamy Dill Sauce

• 1/4 cup reduced-fat mayonnaise
• 1/4 cup nonfat plain yogurt
• 2 scallions, thinly sliced
• 1 tablespoon lemon juice
• 1 tablespoon finely chopped fresh dill, or parsley
• Freshly ground pepper, to taste

Chilaquiles Casserole

From EatingWell:  June/July 2006
This enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce. 

1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed
1 14-ounce can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce

1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Tips & Notes

• Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

Nutrition

Per serving: 243 calories; 10 g fat ( 5 g sat , 4 g mono ); 23 mg cholesterol; 30 g carbohydrates; 9 g protein; 5 g fiber; 338 mg sodium; 267 mg potassium.
Nutrition Bonus: Vitamin C (23% daily value), Fiber (22% dv).

Szechuan Tofu & Green Bean Stir-Fry

From EatingWell:  September/October 2010 This spicy vegetarian stir-fry is a great way to use green beans when they’re bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.

4 servings, 1 1/2 cups each

• 1/2 cup water, divided
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon tomato paste
• 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
• 2 teaspoons sugar
• 1/4-1/2 teaspoon crushed red pepper, or to taste
• 1 teaspoon plus 2 tablespoons cornstarch, divided
• 1 14-ounce package extra-firm tofu, drained
• 2 tablespoons canola oil, divided
• 4 cups green beans, trimmed and cut in half
• 4 cloves garlic, minced
• 2 teaspoons minced fresh ginger
  
  
  1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
  2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
  3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

Tips & Notes

• Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Nutrition

Per serving: 218 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 20 g carbohydrates; 2 g added sugars; 12 g protein; 5 g fiber; 672 mg sodium; 364 mg potassium.

4 servings, 1 1/2 cups each

Green Bean Casserole - healthy version

Revised Green Bean Casserole recipe from the Hartford Courant.  November 2010

2 pounds fresh green beans, blanched
1 T oil
1 cup onion
10 oz mushrooms, chopped
3 cloves garlic, crushed
2 cups milk
2 T cornstarch mixed with 2 T cold water
1/8 tsp black pepper
Topping:
2 cips chopped onions
1 tsp oil
2 T balsamic vinegar
3 cups bread crumbs
2 T butter, cut into small pieces

In large skillet heat oil over medium heat. Add onions, cook till soft.  Stir in garlic, mushrooms, salt. Cook until most of liquid reduced. Add milk to the pan, reduce to medium-low; simmer.  Stir in cornstarch and water mixture, and stir  until milk has thickened. Add green beans, and stir to coat beans thoroughly with milk mixture.  Transfer the mushroom and bean mixture to a 9 x 13 baking dish.

Topping: Heat oil, add onions, cook until browned. Add vinegar, and cook until liquid evaporates. Stir in bread crumbs. Cover top of green bean mixture with bread crumbs. Dot with butter. Bake @375 for 40 - 45 minutes. Serves 10.

Pasta e Fagioli

• 2 tablespoons olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 2 cups vegetable or chicken broth
• 2 cups water
• 1/2 cup ditalini or elbow macaroni
• 1 can (14 1/2 ounces) stewed tomatoes
• 1 can (19 ounces) cannelini beans, rinsed and drained
• 1 cup spinach leaves
• 1 tablespoon chopped fresh basil
• 1/4 cup (2 ounces) grated romano or parmesan cheese

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Directions

1.

Heat the oil in a large saucepan over medium-high heat. Add the onion and cook, stirring occasionally, for 5 minutes, or until soft. Add the garlic and cook for 1 minute.

2.

Add the broth and water and bring to a boil. Stir in the macaroni and return to a boil. Reduce the heat to low and simmer for 8 minutes, or just until the macaroni is tender.

3.

Stir in the tomatoes (with juice) and beans and return to a simmer. Add the spinach and basil and cook for 2 minutes or until the spinach is wilted. Serve with the cheese.

Nutritional Facts per serving

CALORIES

328.2 CAL

FAT

11.3 G

SATURATED FAT

3.5 G

CHOLESTEROL

14.7 MG

SODIUM

1781.4 MG

CARBOHYDRATES

40.6 G

TOTAL SUGARS

4.6 G

DIETARY FIBER

6.9 G

PROTEIN

16.4 G

Pineapple Angel Food Cake

 Variations: substitute pineapple with 1 can cherry pie filling.  Or as suggested on the box of Pillsbury Angel Food cake mix, make Chocolate Angel cupcakes by adding 1/3 cup unsweetened cocoa before mixing cake as directed on package. Ah, chocolate cherry angel food! If made in a tube pan, a serving is 3 WW points. Cupcakes are 1 point. Some suggest serving with cool whip - personally, I think these are fine as is. Can't get any easier than this!

1 package angel food cake mix

1 can crushed pineapple in water -- 20 Ounce Can

1. Combine both ingredients in large bowl.

2. Mix on medium speed with electric mixer.

3. Bake according to instructions on cake mix box (350 degrees). Cake is about 30 - 40 minutes. Cupcakes 20 - 30.