From the monthly archives: "December 2012"

“These colorful mushrooms are so filling, they’re almost a meal in themselves. They can also be served with a small garden salad or as a hearty side dish.” Sarah Vasques – Milford, NH

 

Prep/Total Time: 30 min.

Yield: 4

Servings: 15

 

Ingredients:

• 2 cups grape tomatoes, halved

• 3 ounces fresh mozzarella cheese, cubed

• 3 fresh basil leaves, thinly sliced

• 2 teaspoons olive oil

• 2 garlic cloves, minced

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 4 large portobello mushrooms (4 to 4-1/2 inches), stems removed

• Cooking spray

 

Directions:

1.  In a small bowl, combine the first seven ingredients; cover and chill until serving.

Spritz mushrooms with cooking spray. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill mushrooms, covered, over medium heat or broil 4 in. from the heat for 6-8 minutes on each side or until tender. Spoon 1/2 cup tomato mixture into each mushroom cap. Yield: 4 servings.

 

Nutritional Facts:

1 serving equals 133 calories, 8 g fat (3 g saturated fat), 17 mg cholesterol, 190 mg sodium, 9 g carbohydrate, 2 g fiber, 7 g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat

 

Source: Taste Of Home

 

 

This nicely seasoned veggies medley offers a wonderful taste of summer. The dish is also on the lighter side, so you can enjoy it guilt-free.—Holly Wilhelm, Sioux Falls, South Dakota

 

Prep/Total Time: 30 min.

Yield: 8

Servings:15

 

Ingredients:

• 2 tablespoons olive oil, divided

• 1 small onion, chopped

• 2 garlic cloves, minced

• 1 teaspoon dried rosemary, crushed, divided

• 2 small zucchini, sliced

• 2 small yellow summer squash, sliced

• 1/2 pound medium fresh mushrooms, quartered

• 1 large tomato, diced

• 3/4 teaspoon salt

• 1/4 teaspoon pepper

 

Directions:

1.  Drizzle 1 tablespoon oil over a double thickness of heavy-duty foil (about 24 in. x 12 in.). Combine the onion, garlic and 1/2 teaspoon rosemary; spoon over foil. Top with zucchini, yellow squash, mushrooms and tomato; drizzle with the remaining oil. Sprinkle with salt, pepper and remaining rosemary.

2.  Fold foil around vegetables and seal tightly. Grill, covered, over medium heat for 15-20 minutes or until tender. Open foil carefully to allow steam to escape. Yield: 8 servings.

 

Nutritional Facts:

1 serving (3/4 cup) equals 61 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 227 mg sodium, 6 g carbohydrate, 2 g fiber, 2 g protein.

Diabetic Exchanges: 1 vegetable, 1/2 fat.

 

Source: Taste Of Home

 

 

When our son was young, corn was the only vegetable he’d eat. My husband and I soon got bored with the simple salt and butter topping, so I stirred in some lemon juice and chives.—Sue Kirsch, Eden Pairie, Minnesota

 

Prep: 10 min. + soaking

Grill: 25 min

Yield: 6 Servings

 

Ingredients:

• 6 medium ears sweet corn in husks

• 1/2 cup butter, melted

• 2 tablespoons minced chives

• 1 tablespoon Imperial Sugar® / Dixie Crystals® Granulated Sugar

• 1-1/2 teaspoons lemon juice

• Salt and pepper

 

Directions:

1.  Soak corn in cold water for 1 hour. In a small bowl, combine the butter, chives, sugar, lemon juice, salt and pepper. Carefully peel back corn husks to within 1 in. of bottom; remove silk. Brush with butter mixture. Rewrap corn in husks and secure with kitchen string.

2.  Grill corn, uncovered, over medium heat for 25-30 minutes, turning occasionally. Yield: 6 servings.

 

Source: Taste Of Home

 

 

 

Brightly colored and packed with flavor, these no-fuss veggies are perfect for entertaining or even as a light snack. Grilling brings out their natural sweetness while the seasoning kicks them up a notch. Heidi Hall – North St. Paul, MN

 

Prep: 20 min. + marinating Grill: 10 min.

Yield: 6

Servings: 20

 

Ingredients:

• 1/4 cup olive oil

• 2 tablespoons honey

• 1 tablespoon plus 1/2 teaspoon balsamic vinegar, divided

• 1 teaspoon dried oregano

• 1/2 teaspoon garlic powder

• 1 pound fresh asparagus, trimmed

• 3 small carrots, cut in half lengthwise

• 1 large sweet red pepper, cut into 1-inch strips

• 1 medium yellow summer squash, cut into 1/2-inch slices

• 1 medium red onion, cut into four wedges

• 1/8 teaspoon pepper

• Dash salt

 

Directions:

1.  In a small bowl, combine the oil, honey, 1 tablespoon vinegar, oregano and garlic powder. Pour 3 tablespoons marinade into a large resealable plastic bag; add the vegetables. Seal bag and turn to coat; refrigerate for 1-1/2 hours. Cover and refrigerate remaining marinade.

2.  Place vegetables on a grilling grid. Transfer to grill rack. Grill, covered, over medium heat for 4-6 minutes on each side or until crisp-tender.

3.  Transfer to a large serving platter. Combine reserved marinade and remaining vinegar; drizzle over vegetables. Sprinkle with pepper and salt.

 

Editor’s Note: If you do not have a grilling grid, use a disposable foil pan. Poke holes in the bottom of the pan with a meat fork to allow liquid to drain.

 

Nutritional Facts:

1 serving equals 144 calories, 9 g fat (1 g saturated fat), 0 cholesterol, 50 mg sodium, 15 g carbohydrate, 3 g fiber, 2 g protein.

 

Source: Taste of Home

 

 

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Look for Asian greens (tatsoi, mizuna and/or pea shoots) packaged as a salad mix. They’re slightly more bitter than many spring greens and will stand up well to this aromatic, vinegary dressing.

 6 servings:

Active Time: 45 minutes

Total Time: 45 minutes

 

INGREDIENTS:

 

DRESSING:

• 1 small carrot, peeled and coarsely chopped

• 1/2 cup prepared carrot juice

• 2 tablespoons white or yellow miso, (see Note)

• 2 tablespoons rice vinegar

• 2 tablespoons canola oil

• 1 tablespoon coarsely chopped fresh ginger

• 1/2 teaspoon minced garlic

 

TOFU & GREENS:

• 28 ounces water-packed firm tofu, drained and rinsed

• 2 tablespoons honey

• 2 tablespoons canola oil

• 2 tablespoons reduced-sodium soy sauce

• 1 tablespoon black bean-garlic sauce, (see Note)

• 2 teaspoons minced garlic

• 10 ounces mixed Asian greens, or baby spinach

 

PREPARATION:

1.  To prepare dressing: Puree carrot, carrot juice, miso, vinegar, oil, ginger and garlic in a blender or food processor until smooth.

2.  To prepare tofu: Slice each tofu block crosswise into 5 slices; pat dry with paper towels. Combine honey, oil, soy sauce, black bean-garlic sauce and garlic in a small bowl. Spread half the marinade in a large baking dish and top with the tofu slices. Spread the remaining marinade over the tofu, covering completely.

3.  Preheat grill to medium-high. Oil the grill rack (see Tip). Grill the tofu until heated through, 2 to 3 minutes per side. To serve, toss greens with the dressing. Divide among 6 plates and top with the tofu.

 

TIPS & NOTES:

Notes: The color of miso (fermented soybean paste) depends on how long it’s aged. In general, the lighter the color, the milder the flavor. It will keep, in the refrigerator, for more than a year.

Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black beans, garlic and rice wine. It can be found in the Asian-food section of large supermarkets or at Asian markets. Use it in stir-fries and marinades for beef, chicken or tofu.

 

Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

 

NUTRITION:

Per serving: 240 calories; 16 g fat ( 2 g sat , 4 g mono ); 0 mg cholesterol; 12 g carbohydrates; 3 g added sugars; 17 g protein; 4 g fiber; 405 mg sodium; 69 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Iron (25% dv), Vitamin C (25% dv), Calcium (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 1/2 vegetable, 2 medium-fat meat, 1 fat (mono)

 

 

Source: EatingWell

 

 

 

These grilled Italian vegetables are delicious over either pasta or on an appetizer platter with goat cheese and bread.

 

Ingredients:

• 1 (1 1/4-pound) eggplant, cut into 1/2-inch-thick slices

• 1 teaspoon salt, divided

• 3/4 pound zucchini, quartered lengthwise and cut into 1-inch-thick slices

• 1 red bell pepper, seeded and quartered

• Cooking spray

• 4 plum tomatoes, halved

• 4 cups (3-inch) sliced green onions (about 2 bunches)

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon grated lemon rind

• 1/2 cup thinly sliced fresh basil

• 6 cups hot cooked penne (about 12 ounces uncooked tube-shaped pasta)

• 1/4 cup (1 ounce) grated fresh Parmesan cheese

 

Preparation:

1.  Place eggplant in a colander; sprinkle with 3/4 teaspoon salt. Toss gently to coat. Cover and let stand 30 minutes. Rinse eggplant with cold water, and drain well.

2.  Prepare grill.

3.  Place eggplant, zucchini, and bell pepper on grill rack coated with cooking spray. Grill 10 minutes, turning once. Add tomatoes and onions; cook 5 minutes, turning often. Remove the vegetables from grill; cut all into 1-inch pieces except tomato. Cut tomato halves in half lengthwise.

4.  Combine 1/4 teaspoon salt, oil, rind, and basil in a large bowl. Add vegetable mixture, pasta, and cheese; toss well.

 

Note:

Salting the eggplant pulls out some of the bitter flavor, but you can skip that step if you prefer. Any short pasta will work.

 

Cooking Light

JUNE 2000

 

Source: Cooking Light

 

 

 

We guarantee that after tasting one bite of this summery dish, you’ll want to head right back to the kitchen and make another batch of the tropical salsa. Tangy and fruity with eye-popping color, the mango salsa is fantastic with this halibut, but try it other types of fish too.

 

Ingredients:

• 2 cups plum tomatoes, seeded and diced

• 1 1/2 cups diced peeled ripe mango

• 1/2 cup diced onion

• 1/2 cup chopped fresh cilantro

• 2 tablespoons fresh lime juice

• 1 tablespoon cider vinegar

• 1 teaspoon sugar

• 1 teaspoon salt, divided

• 1 teaspoon black pepper, divided

• 2 cloves garlic, minced

• 4 (6-ounce) halibut fillets

• 1 tablespoon olive oil

 

Preparation:

1.  Prepare grill.

2.  Combine first 7 ingredients. Stir in 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic.

3.  Rub halibut with oil; sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

 

Cooking Light

JULY 2003

 

Source: Cooking Light

 

 

 

To prepare this appetizer indoors, simply broil the eggplant rounds until browned, and continue the recipe as instructed. White balsamic vinegar offers the sweetness of regular balsamic but won’t discolor the salad. You can use regular balsamic vinegar if white isn’t available.

 

Ingredients:

• 1 (1 1/4-pound) eggplant (about 4-inch diameter), peeled

• Cooking spray

• 1/4 teaspoon salt, divided

• 1/4 teaspoon freshly ground black pepper, divided

• 2 3/4 cups chopped fennel bulb (about 1 large bulb)

• 2 cups finely chopped yellow onion

• 2 cups trimmed arugula

• 1 teaspoon white balsamic vinegar

• 1 teaspoon extravirgin olive oil

• 1 cup quartered cherry tomatoes

• 1/2 cup (2 ounces) crumbled goat cheese

• 2 tablespoons chopped fresh basil

• 1 tablespoon chopped fresh thyme

 

Preparation:

1.  Prepare grill to medium heat.

2.  Cut eggplant crosswise into 8 (1/2-inch-thick) slices. Lightly coat both sides of eggplant slices with cooking spray; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place on a grill rack coated with cooking spray; grill 7 minutes on each side or until browned. Set eggplant slices aside.

3.  Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fennel and onion; sauté 8 minutes or until vegetables are tender and lightly browned.

4.  Combine remaining 1/8 teaspoon salt, 1/8 teaspoon pepper, arugula, vinegar, and oil in a medium bowl; toss gently to coat. Divide arugula mixture evenly among 8 appetizer plates; top each serving with 1 eggplant slice. Arrange about 1/3 cup fennel mixture on each eggplant slice; top with 2 tablespoons tomatoes and 1 tablespoon cheese. Sprinkle the chopped basil and thyme evenly over cheese.

 

Billy Strynkowski, Cooking Light

SEPTEMBER 2004

 

Source: Cooking Light

 

 

 

Although the tomato mixture and tangy lemon marinade complement the full-flavored chicken thighs, you can use this same preparation with tuna steaks. Roast the tomatoes while the chicken marinates. Garnish with fresh parsley.

 

Ingredients:

 

Chicken:

• 1 tablespoon grated lemon rind

• 2 tablespoons fresh lemon juice

• 1 teaspoon olive oil

• 2 garlic cloves, minced

• 8 skinless, boneless chicken thighs (about 1 1/2 pounds)

• 1/2 teaspoon salt

• 1/4 teaspoon freshly ground black pepper

• Cooking spray

 

Tomatoes:

• 2 cups grape tomatoes

• 2 teaspoons olive oil

• 2 tablespoons chopped fresh parsley

• 1 teaspoon grated lemon rind

• 1 tablespoon fresh lemon juice

• 1 tablespoon capers

• 1/8 teaspoon salt

• 1/8 teaspoon freshly ground black pepper

 

Preparation:

1.  Prepare grill.

2.  To prepare chicken, combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 15 minutes, turning the bag occasionally.

3.  Remove chicken from bag; discard marinade. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done.

4.  Preheat oven to 425°.

5.  To prepare tomatoes, combine tomatoes and 2 teaspoons oil in an 8-inch square baking dish; toss gently. Bake at 425° for 18 minutes or until tomatoes are tender. Combine tomato mixture, parsley, and remaining ingredients, stirring gently. Serve with chicken.

 

Wine note: Chicken on its own is a flexible partner for wine, but the capers, lemon, and parsley in this dish call for a varietal that can handle the briny, tart, and herbal qualities of these ingredients: sauvignon blanc. Try Dry Creek Vineyard Fume Blanc 2006 from Sonoma County, California ($14.50). —Karen MacNeil

 

Jackie Mills, MS, RD, Cooking Light

JUNE 2008

 

Source: Cooking Light

 

 

 

Ingredients:

 

Dressing:

• 1/2 cup coarsely chopped fresh mint

• 1/4 cup coarsely chopped fresh cilantro

• 1/4 cup thinly sliced shallots

• 1/4 cup fresh lime juice

• 2 tablespoons chopped green onions

• 2 tablespoons chile paste with garlic

• 1 1/2 tablespoons fish sauce

• 2 teaspoons sugar

• 2 teaspoons finely chopped peeled fresh lemongrass

 

Salad:

• 1 (1-pound) flank steak, trimmed

• 1/8 teaspoon salt

• 1/8 teaspoon freshly ground black pepper

• Cooking spray

• 2 cups sliced iceberg lettuce

• 2 cups sliced napa (Chinese) cabbage

• 1/2 cup chopped tomato

• 1/2 cup thinly vertically sliced red onion

 

Preparation:

 

1.  Prepare grill.

2.  To prepare dressing, combine first 9 ingredients, stirring until sugar dissolves.

3.  To prepare salad, sprinkle steak with salt and pepper. Place steak on a grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness. Remove from grill; place on a cutting board. Let stand 15 minutes. Cut steak diagonally across grain into thin slices. Place steak, lettuce, and remaining ingredients in a large bowl. Pour dressing over salad; toss well to coat. Serve immediately.

 

Martin Yan, Cooking Light

JULY 2004

 

Nutritional Information: ( Amount per serving )

• Calories: 288

• Calories from fat: 37%

• Fat: 11.7g

• Saturated fat: 5g

• Monounsaturated fat: 4.6g

• Polyunsaturated fat: 0.6g

• Protein: 33g

• Carbohydrate: 11.2g

• Fiber: 2.1g

• Cholesterol: 76mg

• Iron: 3.9mg

• Sodium: 1020mg

• Calcium: 57mg

 

Source: Cooking Light