"Cook Yourself Thin" receipe's
Cheese, Vegetable and Bacon Frittata
Serves 6
Calories per serving: 209
6 large eggs
1/4 cup low-fat (1-percent) milk
1/4 pound bacon, cooked and roughly chopped
1/4 cup grated Romano cheese
Olive oil spray
1 garlic clove, chopped
1/4 cup white onion, diced
1/2 cup asparagus, sliced into 1/2-inch sticks
1 large zucchini, sliced into half-moons
1/2 cup assorted mushrooms, sliced thinly
1/4 cup tomato, chopped
1 tablespoon fresh basil, chopped
1 tablespoon fresh oregano, chopped
1 tablespoon fresh thyme, chopped
1. Turn broiler on to low setting. In a medium bowl, whisk eggs, milk, bacon and grated Romano. Set aside.
2. Heat a medium nonstick sauté pan over medium-high heat. Spray with olive oil. Add the minced garlic and chopped onion, and cook for 2 minutes.
3. Add asparagus and zucchini to pan. Sauté 4 to 5 minutes.
4. Add mushrooms, chopped tomatoes, and freshly chopped basil, oregano and thyme, and sauté for another 2 minutes. Add the egg mixture and cook for 4 to 5 minutes until the bottom has set and browned.
5. Place the frittata into the oven and broil until golden and fluffy. Remove from pan and cut into 6 portions.
French Onion Soup
Serves 4
Calories per serving: 302
1/4 cup olive oil
2 large white onions, halved lengthwise and cut into 1/4-inch-thick slices crosswise
4 sprigs fresh thyme
2 bay leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/3 cup dry white wine
4 cups low-sodium chicken stock
4 (1-inch-thick) slices whole-wheat baguette, toasted and cooled
2 ounces Gruyere, shaved into paper-thin slices with a cheese plane or vegetable peeler
1. Preheat the oven to 400 degrees.
2. Heat the oil in a large saucepan over medium heat. Add the onions, thyme, bay leaves, salt and pepper, and cook, stirring occasionally, until the onions are golden (not brown) and nearly melting, about 45 minutes. Stir in wine and simmer, stirring occasionally, until reduced by half. Stir in stock and simmer, stirring occasionally, for 15 minutes.
3. Place 4 soup crocks or ovenproof bowls (no larger than 4 inches round) on a rimmed baking sheet. Place a baguette slice in each crock. Divide the soup among the bowls and top each with a single layer of cheese slices.
4. Transfer to the oven and bake until cheese melts and is golden brown in spots and soup is bubbling, about 10 minutes. Serve immediately.
Sesame Peanut Noodles
Serves 6
Calories per serving: 308
For the noodles
8 ounces whole-wheat spaghetti
For the dressing
2 tablespoons rice vinegar
1/4 cup low-sodium soy sauce
1/4 cup peanut butter
2 tablespoons grated ginger
1 tablespoon dark sesame oil
1 teaspoon brown sugar
1 lime
1/2 cup hot water
For assembling
1/2 bag store-bought coleslaw mix
1/2 cup red pepper
1/2 cup cilantro, chopped
1/2 lime, squeezed
1/2 cup apple
1/2 cup jicama
1 teaspoon toasted sesame seeds
2 scallions, julienne
1/2 cup dry-roasted peanuts, for garnish
Cilantro, chopped, for garnish
Lime wedges, for garnish
1. Bring a pot of water to a boil for the pasta, and cook the pasta according to package instructions. Drain and run under cold water.
2. To make the dressing, combine all the ingredients into a small mixing bowl and stir together with a whisk. Add the dressing to the pasta and toss. Stir in the coleslaw mix, red pepper and cilantro. Squeeze a half of a lime over the mixture, and toss.
3. Add the remaining ingredients, toss and refrigerate for one hour. Garnish with peanuts, cilantro and lime wedges. Serve.
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Sweet and Sour Pork Chops (or chicken)
Serves 4
Calories per serving, pork chops: 290
Calories per serving, brown rice: 175
For the pork chops
1 tablespoon dry sherry
1/4 teaspoon pepper
2 tablespoons low-sodium soy sauce
1 1/2 teaspoons sugar
1 pound 1-inch-thick boneless pork loin chops, trimmed of any fat, and cut into 1-inch cubes
2 tablespoons pineapple juice
1 tablespoon ketchup
1/2 teaspoon white vinegar
3 tablespoons canola oil
1 red onion, peeled, trimmed and cut into 1-inch cubes
2 red (or 1 red and 1 green) bell peppers, stemmed, seeded and cut into 1-inch cubes
For the brown rice
1 1/2 cups brown rice
3 cups chicken stock
1. To make the pork chops: Combine sherry, pepper, 1 tablespoon of the soy sauce, and 1/2 teaspoon of the sugar in a medium bowl. Add pork and gently toss until well coated. Let marinate in the refrigerator.
2. Stir together pineapple juice, ketchup, vinegar, the remaining tablespoon of soy sauce, and remaining teaspoon of sugar in a small bowl until well combined.
3. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium-high heat until hot but not smoking. Add onion and cook, stirring occasionally, until browned but still a little crisp, about 2 minutes. Transfer to a large dish. Heat another tablespoon of the oil in the same skillet over medium-high heat until hot but not smoking. Add peppers and cook, stirring occasionally, until browned but still a little crisp, about 3 minutes. Transfer to the same dish.
4. Heat remaining tablespoon of oil in the same skillet over medium-high heat until hot but not smoking. Add the pork cubes, arranging in a single layer. Cook, undisturbed, until a golden-brown crust forms on the bottom, about 1 1/2 minutes. Turn the cubes over and cook until a golden-brown crust forms on the other side, about 1 1/2 minutes. Return onion and peppers to the pan and toss to combine. Add pineapple juice mixture and cook, stirring, until sauce evenly coats everything and thickens slightly, about 2 minutes. Serve immediately.
5. To make the brown rice: In a saucepan, bring the stock to a boil and add the rice. Cover with a lid and let simmer for 20 to 30 minutes. Using a fork, fluff the grains and serve.
Sauteed Spinach With Grilled Turkey Sausage and Red Pepper & Rosemary Cornbread
Serves 4
Calories per serving, sausage and spinach saute: 272
Calories per serving, red pepper–rosemary corn bread: 168
For the sausage and spinach saute
1 tablespoon olive oil
1 pound lean turkey sausage (about 1 package) sliced into 1-inch rounds
2 cloves garlic, minced
3 10-ounce packages organic baby spinach
1 lemon
1/4 cup low-sodium chicken broth
1 teaspoon salt
1/4 teaspoon pepper
For the red pepper–rosemary corn bread
1 whole red pepper
1/2 cup self-rising flour
1 cup fine polenta (cornmeal)
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/2 teaspoon dried or fresh rosemary leaves, chopped very fine
1/4 cup pitted black olives (optional)
2 medium free-range eggs
1 cup buttermilk
1 tablespoon honey
1. Preheat the oven to 350 degrees for the red pepper–rosemary corn bread.
2. To make the sausage and spinach: Heat a Dutch oven over medium heat; add the oil and saute the sliced sausage and garlic. Zest the lemon and set aside. Juice the lemon and set aside. Add spinach, lemon juice and zest, and chicken stock; cover and cook until spinach is cooked down, about 5 minutes. Halfway through cooking, toss spinach mixture with tongs. Season with salt and pepper.
3. To make the red pepper–rosemary corn bread: Heat the loaf pan in the oven while the oven is warming up and you are preparing the recipe.
4. Put the red pepper (halved and middle removed) onto a baking sheet. Place under a hot grill, skin side up, for 10 minutes until the skin is blistered and blackened.
5. Remove the red pepper from the oven; immediately place it into a small plastic bag and steam for a further 5 minutes. Carefully peel the skin from the red pepper. Slice thinly and add to the mix.
6. Combine the self-rising flour, cornmeal, baking soda, salt and rosemary in a large mixing bowl. Set aside.
7. In a smaller bowl, whisk the eggs, buttermilk and honey with a fork until well combined. Mix into the dry ingredients, trying to avoid breaking up the peppers as much as possible. If you decide to add the pitted olives to the corn bread, now is the time. Just dice them up and add with the dry ingredients.
8. Take the hot pan out of the oven and brush over a little olive oil. Sprinkle with a little cornmeal all over and add in the bread mixture. This will prevent the bread from sticking to the base and sides.
9. Place in the middle of the oven and bake at 350 degrees for 35 to 45 minutes or until a skewer inserted into the bread comes out clean. |
