New Recipes – Fall 2007
Chilled Melon Soup
Makes 4 one-cup servings
Ingredients:
- 1 large cantaloupe (or other melon or fruit) cut into small cubes (4-6 cups)
- 2 tbsp. honey or to taste
- Juice of 3 limes, or to taste
- Pinch of cardamom
- Sliced fresh strawberries fro garnish (optional)
- 1/4 cup whole fresh mint leaves
Fill a wide shallow container with cantaloupe and place in microwave. Cook at 50 percent power for 2 minutes, or just until melon softens slightly. Transfer cantaloupe to a blender or food processor. Add honey, lime juice and cardamom, and blend until smooth. Refrigerate until cold.
Before serving, taste and adjust seasoning if necessary with more honey, cardamom and/or lime juice. Garnish with strawberry slices and mint leaves.
Per Serving
85 calories, 0 g total fat (o g saturated fat), 22g carbohydrate, 1 g protein, 1 g dietary fiber, 26 mg. sodium
Back to top
Oriental Cabbage Salad
Serves 4
Ingredients:
- 1/2 small head green cabbage
- 3 scallions, chopped
- 2 tbsp. dark sesame oil
- 2 tbsp. rice wine vinegar
- 2 tbsp. sesame seeds, toasted
Combine the cabbage, scallions, oil and vinegar. Toss well and chill until ready to serve.
Add sesame seeds and toss again before serving.
Per Serving:
103 calories, 2g protein, 5 g carbohydrates, 9 g fat, 1 g saturated fats, 15 mg sodium, 0 mg cholesterol, 2 g fiber
Back to top
Roasted Eggplant Spread
Serves 4
Ingredients:
- 1 large eggplant
- 1 medium tomato, peeled, seeded and chopped
- 1/4 cup leaf parsley, loosely packed
- 1 tbsp. minced scallions, trimmed
- 2 tbsp. freshly squeezed lemon juice
- 1 tsp. extra-virgin olive oil
- Salt and fresh ground black pepper
Preheat the oven to 400 degrees F.
Put the eggplant in a baking dish and back for 45-55 minutes.
Let the eggplant cool and then cut it in half lengthwise. Scrape thje insides iof the eggplant into a blender or food processor and discard the skin. Puree the eggplant, leaving it slightly chunky.
Add remaining ingredients, including salt and pepper to taste and process until just combined. Serve with sliced raw vegetables or pita bread.
Debra's Suggestion: Adding garlic and cilantro will make this even better!
Back to top
Red Pepper, Tomato, and Chicken Pilaf
Serves 6
Ingredients:
- 1-2/3 c. quick-cooking brown rice
- 1 small onion, chopped
- 1 tbsp. extra-virgin olive oil
- 1 can (14.5 ounces) stewed tomatoes
- 1 can (14.5 ounces) fat-free, reduced sodium chicken or vegetable broth
- 1 tsp. Paprika
- 1/2 tsp. Dried oregano
- 1/2 tsp freshly ground black pepper
- 1 jar (7 ounces) roasted red peppers, drained and chopped
- 3/4 pound skinless, boneless chicken breast cut into 1-inch pieces
- 1 bay leaf
- Salt (optional)
- 1/2 c. frozen green peas
Preheat oven to 375 degrees F.
In a 2-quart casserole dish, combine the rice, onion, oil, tomatoes, broth, paprika, oregano, black pepper, roasted red peppers, chicken, bay leaf and salt, if using.
Stir, then cover and bake the casserole for 40 minutes, until all of the broth is absorbed. Add peas and cook an additional 10 minutes. Remove the bay leaf and stir.
Per Serving:
229 calories, 4 g total fat, 32 g carbohydrates, 17 g protein, 3 g dietary fiber, 441 mg. sodium
Back
to top
Very Berry Tarts
Serves 50
Ingredients:
- 50 wonton wrappers, 3-1/2 inch squares
- 1/2 c. seedless raspberry fruit spread, warmed
- 2 c. blueberries
- 2 c. blackberries
- 4-1/2 black cherry, low-fat yogurt
Preheat oven to 375 degrees and spray muffin tins with cooking spray. Press wonton skins into muffin tins allowing corners to stand up over the edges. Bake wontons until lightly brown, remove from tins and cool. About 7 minutes.
Lightly brush warmed fruit spread onto the bottom of wontons, then fill each with fruit and top with a rounded tablespoon of yogurt.
Garnish with a small piece of fruit, mint leaf, or a drizzle of fruit spread. Serve immediately.
Per Serving:
50 calories, 0 g total fat, 0 g saturated fat, 11 g carbohydrates, 2 g protein, 1 g dietary fiber, 55 mg. Sodium, 0 mg, cholesterol
Debra's Suggestion: Add some dark chocolate at baking time.
Back
to top
|
