Indian Stew

Ingredients

1 cup long-grain white rice
2 tablespoons vegetable oil, such as safflower
1 medium onion, minced
2 garlic cloves, finely chopped
Coarse salt and ground pepper
1 tablespoon curry powder, plus more for garnish
1 teaspoon ground ginger
3 cups homemade or best-quality store-bought tomato sauce
2 cans (15 ounces each) chickpeas, rinsed and drained
1 tablespoon fresh lime juice, plus lime wedges for garnish
1/2 cup plain low-fat yogurt

Directions

Cook rice according to package instructions; cover, and keep warm.
While rice is cooking, heat oil over medium heat in a large skillet. Add onion and garlic; season with salt and pepper. Cook, stirring frequently, until onion is tender, 4 to 6 minutes. Add curry powder and ginger; cook, stirring, until fragrant, about 1 minute.
Add tomato sauce, chickpeas, and 1 1/2 cups water. Bring to a boil; reduce to a simmer, and cook, stirring occasionally, until thickened, 8 to 10 minutes. Stir in lime juice; season with salt and pepper. Serve stew with rice and yogurt, garnished with lime wedges and a pinch of curry.

Cook's Note

Sauteing the ground spices in oil for a minute releases their aroma. Chickpeas, also called garbanzo beans, have a mild, nutty flavor.

spinach linguie with walnut-arugala pesto

Ingredients

2 small garlic cloves
3 ounces walnut pieces (about 3/4 cup), toasted and cooled
4 ounces arugula, trimmed and roughly chopped
1/2 teaspoon coarse salt
1 ounce Parmesan cheese, finely grated (about 1/3 cup)
1 pound spinach linguine
3 teaspoons extra-virgin olive oil
Freshly ground pepper

Directions

In the bowl of a food processor fitted with the metal blade, pulse garlic until very finely chopped. Add walnut pieces and arugula; process until a coarse paste forms, about 5 seconds. Transfer to a serving bowl. Stir in the salt and Parmesan cheese, and set aside.
Bring a large pot of water to a boil. Add linguine, and cook until al dente according to package instructions, about 8 minutes. Drain in a colander, and immediately add to bowl with walnut-arugula mixture. Drizzle with the oil, and season with pepper. Toss thoroughly until coated evenly. Serve immediately.

marthastewrt.com

Lighter sesame noodles

Ingredients

Coarse salt
12 ounces whole-wheat spaghetti
1 bunch broccoli, cut into florets, stalks peeled and thinly sliced
2 red bell peppers (ribs and seeds removed), thinly sliced
1 large onion, halved and thinly sliced
1/4 cup creamy peanut butter
3 tablespoons dark-brown sugar
2 tablespoons rice vinegar
2 tablespoons soy sauce
1 tablespoon toasted sesame oil
2 garlic cloves, minced
1/2 to 1 teaspoon red-pepper flakes

Directions

In a large pot of boiling salted water, cook spaghetti 3 minutes less than al dente. Add broccoli, bell peppers, and onion. Cook until pasta is al dente and vegetables are tender, 3 minutes more. Reserve 1/2 cup pasta water; drain pasta and vegetables.
Meanwhile, in a large bowl, whisk together peanut butter, sugar, vinegar, soy sauce, oil, garlic, and red-pepper flakes. Add hot pasta and vegetables; toss to coat, thinning sauce with a little pasta water, if necessary. Serve at room temperature or chilled.

Cook's Note

You're likely to have most of the ingredients for the easy no-cook sauce (including heart-friendly peanut butter) in your pantry.

from marthastewart.com

Mexican Casserole

Ingredients

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4 teaspoons olive oil, divided
1 cup chopped onion
2 garlic cloves, minced
1 jalapeño pepper, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground)
48 baked tortilla chips
Cooking spray
1 (15-ounce) can pinto beans, rinsed and drained
1 tablespoon fresh lime juice
2 cups chopped seeded plum tomato
2 tablespoons minced fresh cilantro
1 cup (4 ounces) shredded Monterey Jack cheese
2 tablespoons fat-free sour cream
2 tablespoons chopped green onions
1/4 cup sliced ripe olives

Preparation

1. Preheat oven to 375°.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion to pan; cook 4 minutes or until tender. Add garlic and jalapeño; cook 1 minute. Stir in chili powder, cumin, black pepper, and crumbles; cook 3 minutes or until thoroughly heated. Arrange half of tortilla chips in an 11 x 7–inch baking dish coated with cooking spray; top evenly with crumbles mixture.
3. Heat remaining 2 teaspoons oil in skillet over medium heat. Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Stir in lime juice.
4. Combine tomato and cilantro. Layer beans and tomato mixture over crumbles mixture in dish. Top with remaining tortilla chips, pressing to slightly crush. Sprinkle evenly with cheese. Bake at 375° for 13 minutes or until cheese is bubbly. Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon onions, and 2 teaspoons olives.

SaBrina Bone, Cooking Light
JANUARY 2010

Spanish Onion and Potato Torta

marthastewart.com

Ingredients

• 7 tablespoons olive oil
• 1 medium Spanish onion, about 12 ounces, sliced into 1/4-inch-thick half moons
• 3 medium Yukon gold or other floury potatoes, about 1 pound, sliced into 1/4-inch-thick rounds
• 8 large eggs
• 1 teaspoon salt, plus more to taste
• freshly ground pepper plus more to taste
• 1 12-inch-diameter round loaf rustic bread
• 1 clove garlic
• 1 small head frisee, or other chicory lettuce
• 2 teaspoons sherry vinegar

Directions

1. Preheat oven to 325 degrees. Heat 1 tablespoon oil in a 10-inch oven-safe skillet over medium-high heat. Add onion; saute, stirring, until golden, 8 to 10 minutes. Transfer to a small bowl.
2. Return the skillet to heat, and add 1 tablespoon oil. Add potatoes, cover, and saute until soft, stirring, 12 to 15 minutes. Transfer to the bowl with onions, and combine.
3. Whisk together eggs; add salt and pepper. Transfer to the bowl with onions and potatoes, and combine.
4. Return the skillet to heat, and add 1 tablespoon oil. Add egg mixture, and cook until edges set and start to brown, about 1 1/2 minutes. Cover, and bake in the oven until set, about 10 minutes. Remove cover, and broil until top is golden.
5. Meanwhile, slice bread in half crosswise, and reserve the top half for another use. Remove some of the inside from bottom half, and discard crumb. Toast bread under the broiler until golden. Remove, brush with 3 tablespoons oil, and rub with garlic clove. Toss frisee with remaining tablespoon oil, vinegar, and a pinch of salt and pepper. Scatter greens over bread, and slide torta over greens. Cut in wedges, and serve.

tortilla and black bean pie

Ingredients

• 4 flour tortillas (10 inches)
• 2 tablespoons canola oil
• 1 large onion, diced
• 1 jalapeno chile, minced (remove seeds and ribs for less heat)
• 2 garlic cloves, minced
• 1/2 teaspoon ground cumin
• Coarse salt and freshly ground pepper
• 2 cans (15 ounces each) black beans, drained and rinsed
• 12 ounces beer, or 1 1/2 cups water
• 1 package (10 ounces) frozen corn
• 4 scallions, thinly sliced, plus more for garnish
• 8 ounces cheddar cheese, shredded (2 1/2 cups)

Directions

1. Preheat oven to 400 degrees. With a paring knife, trim tortillas to fit a 9-inch springform pan. Use the bottom of the pan as a guide. Set aside.
2. Heat oil in a large skillet over medium heat. Add onion, jalapeno, garlic, and cumin; season with salt and pepper. Cook, stirring occasionally, until softened, 5 to 7 minutes.
3. Add beans and beer, and bring to a boil. Reduce heat to medium; simmer until liquid has almost evaporated, 8 to 10 minutes. Stir in corn and scallions, and remove from heat. Taste and adjust for seasoning.
4. Fit a trimmed tortilla in bottom of springform pan; layer with 1/4 of the beans and 1/2 cup of cheese. Repeat three times, using 1 cup cheese on top layer. Bake until cheese melts, 20 to 25 minutes. Remove side of pan; sprinkle pie with scallions. To serve, slice into wedges.

cheese lasagne

Ingredients

• 1 pound whole-milk ricotta cheese
• 1 large egg
• 1/8 teaspoon freshly grated nutmeg
• 3/4 teaspoon coarse salt
• Freshly ground pepper
• 1 pound fresh mozzarella
• Marinara
• Fresh Lasagna Noodles, cut into 4-by-13-inch strips and cooked, or store-bought dried noodles, cooked
• 5 ounces coarsely grated Parmesan cheese, (about 1 3/4 cups)

Directions

1. Preheat oven to 375. Combine ricotta, egg, nutmeg, and salt in a medium bowl. Season with pepper. Coarsely grate 1/2 of the mozzarella, and stir into ricotta mixture. Using your fingers, shred remaining mozzarella into 2-inch strips, and reserve.
2. Spread 1/2 cup marinara in a 9-by-13-inch baking dish. Place a layer of noodles over marinara. Spread 1/3 of the ricotta mixture over noodles, and sprinkle with 1/3 of the Parmesan. Place a layer of noodles over the cheese layer. Spread 1 cup marinara over noodles. Repeat layering (noodles, marinara, noodles, ricotta mixture, Parmesan) 2 more times. Spread remaining marinara over cheese layer, then sprinkle with shredded mozzarella.
3. Place baking dish on a rimmed baking sheet. Bake until cheese is golden brown and sauce is bubbling, 45 to 50 minutes. Let stand for 15 minutes before slicing and serving.

thai peanut noodles

Thai Peanut Noodles

1/2 c. chicken broth
3 Tbsp. creamy peanut butter
1-2 tsp. Sriracha chili sauce (1 is mild with a bite, 1.5 is medium, 2 is hot)
1 1/2 Tbsp. honey
3 Tbsp. soy sauce
1 1/2 Tbsp. fresh minced ginger
2-3 cloves garlic, pressed or minced
8 oz. Udon or linguine noodles
Chopped green onions
Chopped cilantro
2 limes, cut into quarters
Chopped peanuts

Cook noodles in salted water. In the meantime, combine chicken broth, peanut butter, chili sauce, honey, soy sauce, ginger, and garlic in a small saucepan over medium-low heat. Whisk until smooth and remove from heat. Toss cooked noodles with sauce and divide among 4 bowls. Sprinkle with green onions, cilantro, chopped peanuts, and garnish each serving with 2 lime quarters. Before eating, squeeze lime juice over noodles and stir to combine.

*If desired, you can add meat to this dish by stir-frying shrimp or very thinly-sliced chicken (partially freeze it first) in some olive oil with a couple cloves of garlic, some fresh ginger, some green onions, soy sauce, and a small squirt or two of Sriracha chili sauce.

no pain lo mein

Ingredients

• 2 tablespoons (2 turns around the pan in a slow drizzle) vegetable or wok oil
• 1 cup (2 handfuls) snow peas, halved on a diagonal
• 1 red bell pepper, seeded and cut into match stick size pieces
• 1/2 pound assorted mushrooms (shiitake, straw, enoki, or oyster), coarsely chopped, if necessary
• 4 scallions, thinly sliced on a diagonal
• 2 cups (about 4 handfuls) fresh bean spouts
• 2 inches fresh ginger root, minced or grated with hand grater
• 4 cloves garlic, minced
• 1 pound lo mein noodles or thin spaghetti, cooked to al dente and drained well
• 1/2 cup aged tamari soy sauce
• 1 tablespoon toasted sesame oil, several drops

Directions

Heat a wok-shaped skillet or large non-stick skillet over high heat. When pan is very hot, add oil, (it will smoke a bit) then, immediately add the snow peas, pepper, mushrooms, scallions, and bean sprouts. Stir fry for 1 minute to flavor the oil, then add the ginger and garlic, and stir-fry 2 minutes. Add the cooked noodles and toss with to combine. Add the soy sauce and toss the ingredients to coat noodles evenly with sauce. Transfer the lo mein to a serving platter and garnish with a drizzle of toasted sesame oil.

Cook's Notes:

• Wok oil is infused with ginger and garlic and is widely available on the International Foods aisle of the market.
• 
  
• Cooked shredded pork, chicken, or small de-veined shrimp may be added to this dish in any combination.

vegetarian taco salad

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 1 1/2 cups fresh corn kernels (see Tip) or frozen, thawed
• 4 large tomatoes
• 1 1/2 cups cooked long-grain brown rice (see Tip)
• 1 15-ounce can black, kidney or pinto beans, rinsed
• 1 tablespoon chili powder
• 1 1/2 teaspoons dried oregano, divided
• 1/4 teaspoon salt
• 1/2 cup chopped fresh cilantro
• 1/3 cup prepared salsa
• 2 cups shredded iceberg or romaine lettuce
• 1 cup shredded pepper Jack cheese
• 2 1/2 cups coarsely crumbled tortilla chips
• Lime wedges for garnish

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

Tips & Notes

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 3 days; reheat slightly before serving.

• Kitchen Tips: To remove corn kernels from the cob, stand an ear of corn on its stem end and slice the kernels off with a sharp, knife.
• To cook rice, bring 1 cup water and 1/2 cup long-grain brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes 1 1/2 cups.

Nutrition

Per serving: 395 calories; 17 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium.

Bean Bolognese

Ingredients

• 1 14-ounce can salad beans, (see Shopping Tip) or other beans, rinsed, divided
• 2 tablespoons extra-virgin olive oil
• 1 small onion, chopped
• 1/2 cup chopped carrot
• 1/4 cup chopped celery
• 1/2 teaspoon salt
• 4 cloves garlic, chopped
• 1 bay leaf
• 1/2 cup white wine
• 1 14-ounce can diced tomatoes
• 1/4 cup chopped fresh parsley, divided
• 8 ounces whole-wheat fettuccine
• 1/2 cup freshly grated Parmesan cheese

Preparation

1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Tips & Notes

• Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.

Nutrition

Per serving: 443 calories; 11 g fat (3 g sat, 6 g mono); 9 mg cholesterol; 67 g carbohydrates; 19 g protein; 14 g fiber; 707 mg sodium; 281 mg potassium.

black bean croquettes

Ingredients

• 2 15-ounce cans black beans, rinsed
• 1 teaspoon ground cumin
• 1 cup frozen corn kernels, thawed
• 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
• 2 cups finely chopped tomatoes
• 2 scallions, sliced
• 1/4 cup chopped fresh cilantro
• 1 teaspoon chili powder, hot if desired, divided
• 1/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 1 avocado, diced

Preparation

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.

Nutrition

Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

roasted chili and corn tamales

Roasted Chili and Corn Tamales

15 corn husks
2 Anaheim chilies
1 1/4 cups corn tortilla flour
1/2 cup fine cornmeal
3/4 tsp. baking powder
1 tsp. salt
1 1/2 cups water
1/2 cup + 1 Tbsp. vegetable shortening
1/2 white onion, chopped
3/4 cup fresh corn
1/2 red onion, thinly sliced (optional)
Lime wedges (optional)
Tomatillo salsa (optional)

• Submerge the corn husks in hot water, placing a weight on top of them to keep them submerged. Let soak for 30 minutes and then rinse. Cover with a damp towel and set aside.
• Roast the chilies on medium-high heat until the skin is charred. Place the chilies in a plastic bag, twist closed, and let sit for 10 minutes. Gently remove the skins, the stem, and the seeds. Chop the pepper flesh and set aside.
• Whisk together the corn flour, cornmeal, baking powder, and salt in a large bowl. Slowly pour in the water, mix slightly, and then let stand for 5 minutes. Add the 1/2 cup shortening and mix together using a spoon or an electric mixer. Set aside.
• Heat the remaining tablespoon of shortening over medium heat. Add the white onion and sauté until tender. Add the chopped chilies and the corn and cook for about 6 minutes. Remove from the heat and let cool completely before adding to the corn flour mixture.
• When ready to assemble, stir the cooled vegetables into the corn flour mixture. Place one corn husk at a time on a flat work surface and scoop 1/4 cup of the filling into the center. Fold the narrow end up to the center, then fold both sides together to enclose the filling. Tie the tamales closed with strands of corn husk.
• Stand the tamales up in a large steamer or colander with the open end up. Steam for 35 minutes, or until the filling is firm.
• To serve, slice open the corn husk (or completely remove the husk) and top the filling with sliced red onions, fresh lime juice, and tomatillo salsa.

Makes 15 tamales

Miestrone de verdure

Minestrone de Verdure

This is another all-time favorite soup. Served with a green salad and crusty bread, it makes a meal all on its own.

1 Tbsp. olive oil
1 onion, chopped
1 clove garlic, minced
1 cup zucchini, cubed (1/2-inch cubes)
1 cup carrot, cubed (1/2-inch cubes)
1 cup celery, chopped
1/2 cup eggplant, cubed (1/2-inch cubes)
1/2 cup potatoes, cubed (1/2-inch cubes)
1/2 cup white cabbage, chopped
2 tomatoes, peeled and chopped
1 Tbsp. tomato paste
5 cups vegetable stock (or water)
1 cup flageolet beans, cooked
Salt and pepper, to taste
2 Tbsp. nondairy Parmesan cheese, freshly grated

• Heat the oil in a large pan and sauté the onions and garlic on medium heat for about 5 minutes. Add the chopped vegetables and stir over medium heat for 5 more minutes.
• Add the tomatoes and the tomato paste and stir well. Stir in the vegetable stock, cover the pan, and simmer slowly for about 40 minutes, until all the vegetables are tender. Add the cooked beans, season with salt and pepper, and bring to a boil. Add some water, if necessary, to get the desired consistency.
• Ladle the soup into bowls, sprinkle with the nondairy Parmesan cheese, and serve hot.

Makes 4 servings

corn and potato chowder

Ideal for a weeknight supper, this vegetarian-friendly soup can be made ahead and reheated just before serving. Ladle a bowl alongside a green salad and slice of hearty bread.

Yield: 4 servings

Ingredients

• Cooking spray
• 1 1/2 cups prechopped green bell pepper
• 1 cup chopped green onions, divided (about 1 bunch)
• 2 cups frozen corn kernels
• 1 1/4 cups water
• 1 teaspoon seafood seasoning (such as Old Bay)
• 3/4 teaspoon dried thyme leaves
• 1/8 teaspoon ground red pepper
• 1 pound baking potatoes, cut into 1/2-inch pieces
• 1 cup half-and-half
• 1/4 cup chopped parsley
• 3/4 teaspoon salt
• 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper and 3/4 cup green onions, and sauté 4 minutes or until lightly browned.

Increase heat to high; add corn, water, seafood seasoning, thyme, red pepper, and potatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until potatoes are tender. Remove from heat, and stir in half-and-half, chopped parsley, and salt. Place about 1 1/2 cups soup in each of 4 bowls; sprinkle each with 2 tablespoons cheese and 1 tablespoon green onions.

Nutritional Information

Calories:

343 (27% from fat)

Fat:

10.2g (sat 6.4g,mono 3.1g,poly 0.5g)

Protein:

11.5g

Carbohydrate:

53.3g

Fiber:

7g

Cholesterol:

41mg

Iron:

2.5mg

Sodium:

654mg

Calcium:

219mg

smoked mozarella egg sanwhiches

Serve with fresh fruit salad drizzled with berry or vanilla yogurt.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

• 2 tablespoons fat-free milk
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 6 large egg whites
• 3 large eggs
• Dash of hot pepper sauce
• Cooking spray
• 1 cup finely diced red bell pepper
• 3/4 cup prechopped onion
• 4 sourdough English muffins, split
• 1/2 cup (2 ounces) shredded smoked mozzarella cheese
• 1 1/2 cups bagged baby spinach leaves

Preparation

Preheat broiler.

Combine first 6 ingredients in a large bowl, stirring with a whisk until combined; set aside.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add bell pepper and onion; sauté 4 minutes or until tender. Reduce heat to medium. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan; carefully lift edges of omelet with a spatula to allow uncooked portion to flow underneath cooked portion. Cook 3 minutes. Wrap handle of pan with foil; place pan under broiler. Broil 1 minute or until set and lightly browned.

Arrange muffin halves in a single layer on a baking sheet. Sprinkle muffin halves evenly with cheese, and broil 1 minute or until cheese begins to brown.

Divide omelet into 4 portions; place 1 portion on bottom half of each muffin. Top evenly with spinach leaves; top with remaining muffin halves.

Nutritional Information

Calories:

295 (28% from fat)

Fat:

9g (sat 3.6g,mono 1.6g,poly 1.1g)

Protein:

19g

Carbohydrate:

33.8g

Fiber:

2.4g

Cholesterol:

168mg

Iron:

2.7mg

Sodium:

686mg

Calcium:

173mg

insalata pizzas

Savor the tastes of Italy by serving individual pita pizzas loaded with fresh vegetables, melted cheese, and a cider vinegar sauce. It's a one-dish meal that's sure to please.

Yield: 4 servings (serving size: 1 topped pita)

Ingredients

• 4 (7-inch) pitas
• 2 teaspoons bottled minced garlic
• 1 cup (4 ounces) preshredded part-skim Mozzarella cheese
• 1/2 cup thinly sliced Vidalia or other sweet onion
• 1 tablespoon cider vinegar
• 2 teaspoons extravirgin olive oil
• 1/4 teaspoon crushed red pepper
• 1 cup quartered grape tomatoes
• 1/4 cup pitted kalamata olives, coarsely chopped
• 2 tablespoons chopped basil leaves
• 4 cups packaged gourmet salad greens

Preparation

Preheat oven to 475°.

Place pitas on a baking sheet. Spread 1/2 teaspoon garlic on each pita. Sprinkle each pita with 1/4 cup cheese, and divide onion evenly among pitas. Bake at 475° for 8 minutes or until edges are lightly browned and cheese is bubbly.

While pitas bake, combine vinegar, oil, and pepper in a large bowl, stirring with a whisk. Stir in tomatoes, olives, and basil. Add salad greens, and toss gently to coat.

Place 1 pita on each of 4 plates; top each pita with about 1 cup salad. Serve immediately.

pasta with sundried tomatoes and feta

Ingredients

• 1 (9-ounce) package refrigerated fresh linguine
• 3/4 cup oil-packed sun-dried tomato halves, drained
• 1/4 cup loosely packed basil leaves
• 2 tablespoons slivered almonds
• 2 tablespoons preshredded fresh Parmesan cheese
• 1 tablespoon bottled minced garlic
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup (2 ounces) crumbled feta cheese

Preparation

Cook pasta according to the package directions, omitting salt and fat. Drain through a sieve over a bowl, reserving 1 cup cooking liquid. Return pasta to pan.

While pasta cooks, place tomatoes and next 6 ingredients (through black pepper) in a food processor; process until finely chopped.

Combine tomato mixture and the reserved 1 cup cooking liquid, stirring with a whisk. Add to pasta; toss well to coat. Sprinkle with feta.

roasted red pepper mini bagel sandwiches

Yield: 24 servings (serving size: half a sandwich)

Ingredients

• 3/4 cup (6 ounces) 1/3-less-fat cream cheese, softened
• 1/4 cup (2 ounces) fat-free cream cheese, softened
• 1/4 cup minced green onions
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 garlic cloves, minced
• 12 mini bagels, halved and toasted
• 1 (12-ounce) bottle roasted red bell peppers, rinsed, drained, and chopped

Preparation

Combine first 6 ingredients.

Spread cream cheese mixture evenly over cut sides of bagels. Arrange the chopped red bell peppers evenly over bottom halves of bagels; top with top halves of bagels. Cut each sandwich in half.

Nutritional Information

Calories:

62 (29% from fat)

Fat:

2g (sat 1.1g,mono 0.5g,poly 0.2g)

Protein:

2.6g

Carbohydrate:

8.1g

Fiber:

0.4g

Cholesterol:

9mg

Iron:

0.6mg

Sodium:

173mg

Calcium:

15mg

Macdamia nut pesto pasta

This pesto gets its richness from half-and-half. The result is a creamy mixture similar to an Alfredo sauce but with pestolike flavor. Serve it with a tossed garden salad and a French bread baguette.

Yield: 3 servings (serving size: about 1 1/3 cups)

Ingredients

• 1 (9-ounce) package fresh fettuccine
• 3 cups fresh basil leaves
• 1/4 cup half-and-half
• 3 tablespoons roasted macadamia nuts
• 3 tablespoons grated fresh Parmesan cheese
• 2 tablespoons fresh lemon juice
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Preparation

Cook pasta according to package directions, omitting salt and fat.

While pasta cooks, place basil and remaining ingredients in a food processor; process until smooth. Combine basil mixture and pasta in a large bowl, tossing to coat.

Nutritional Information

Calories:

374 (30% from fat)

Fat:

12.4g (sat 3.8g,mono 6.4g,poly 1.1g)

Protein:

14.6g

Carbohydrate:

51.5g

Fiber:

5.8g

Cholesterol:

77mg

Iron:

4.6mg

Sodium:

756mg

Calcium:

197mg