Healthy/Lo Cal Recipes

[coug]

Breakfest Burrito

  
• 2 teaspoons canola oil
  
• 1/2 small red onion, diced (1 cup)
  
• 1 red bell pepper, seeded and diced
  
• 1 cup drained, rinsed canned black beans, preferably low-sodium
  
• 1/4 teaspoon chili flakes
  
• Salt and freshly ground black pepper
  
• 4 eggs and 4 egg whites
  
• 1/3 cup (about 1 1/2-ounce) shredded pepper Jack cheese
  
• Cooking spray
  
• 4 (10-inch) whole-wheat tortillas (burrito-size)
  
• 1/4 cup reduced-fat sour cream
  
• 1/4 cup salsa
  
• 1 large tomato, (4 ounces) seeded and diced
  
• 1 small avocado (4 ounces), cubed
  
• Hot sauce

Directions

  

Heat the canola oil in a large nonstick skillet over a medium-high heat. Cook the onions and peppers until onions are softened and peppers are slightly charred, about 8 minutes. Add black beans and red pepper flakes and cook until warmed through, another 3 minutes. Season with salt and pepper and transfer to a dish.

  

Whisk together the eggs and egg whites then stir in the cheese. Spray the skillet with cooking spray, and reheat the skillet over a medium heat. Reduce heat to low and add eggs, scrambling until cooked through, about 3 minutes. Spread each tortilla with 1 tablespoon each sour cream and salsa, then layer with 1/4 of the black bean mixture, 1/4 of the scrambled eggs, some diced tomato and 1/4 of the avocado. Season, to taste, with hot sauce. Roll up burrito-style and serve.

[coug]

THREE BEAN MINESTRONE

  
• 8 cups Parmigiano and Herb-Fortified Stock, recipe follows
  
• 4 Roasted Tomatoes, chopped, recipe follows
  
•  
  
• 2 tablespoons extra-virgin olive oil, plus some for drizzling
  
• 1 1/8-inch-thick slice prosciutto di Parma, about 1/4 pound, optional
  
• 1 onion, chopped
  
• 2 to 3 ribs celery, finely chopped
  
• 2 carrots, peeled and finely chopped
  
• 4 cloves roasted garlic (from roasted tomato recipe), recipe follows
  
• 1 red chile pepper, finely chopped or thinly sliced (recommended: Fresno or Holland)
  
• Salt and freshly ground black pepper
  
• 1 pound small potatoes, chopped or 1 cup small pasta
  
• 1 (15-ounce) can cannellini beans, drained
  
• 1 (15 to 15.5-ounce) can garbanzo beans, drained
  
• 5 ounces fresh, thin green beans, cut into thirds
  
• 1 small head escarole or small bundle chard, shredded
  
• Lemon zest
  
• Parmesan cheese, shredded, for topping
  
• Hot, crusty bread for mopping

Directions

  

Set aside or prepare the stock and roasted tomatoes.

  

Heat a large pot or Dutch oven over medium to medium-high heat, add extra-virgin olive oil, a couple of turns of the pan. Add the prosciutto and stir a couple of minutes. Add the chopped onions, celery, carrots, garlic, and chile pepper, season with salt, and pepper. If you are using potatoes, add them here. If you are using pasta, heat a second medium pot of water to a boil for the pasta and cook according to package directions for al dente. Cool the pasta and drizzle with a touch of extra-virgin olive oil. Cover and store separately from the soup. Cover the pan and sweat the vegetables 10 minutes, stirring occasionally. Add the cannellini beans, garbanzo beans, prepared stock and prepared tomatoes. Bring the soup to a boil and add the green beans. Bring the soup back to a bubble, then turn off the heat and cool the soup. Store the soup in the refrigerator for a make-ahead meal.

  

To reheat the soup: Place the soup over medium-high heat. Crisp up the bread in a warm oven. When the soup comes to a boil, stir in the cooked pasta, escarole, and a little lemon zest. Turn off the heat when pasta is warmed through. Serve the soup in shallow bowls and top with cheese, a drizzle of extra-virgin olive oil, and crusty bread alongside for mopping.

  

SERVINGS: 4 (as main)

[coug]

Chinese stir fry veggies

  
• 4 tablespoons peanut oil or vegetable oil
  
• 1 tablespoon minced fresh ginger
  
• 1 tablespoon minced garlic
  
• 1/4 teaspoon crushed red chili flakes
  
• 1/2 red onion, trimmed and cut into 4 wedges, layers separated
  
• 2 heads baby bok choy, trimmed, cut lengthwise in quarters
  
• 1/4 pound Chinese broccoli, stems and leaves separated, each cut into 1-inch pieces
  
• 1/4 pound Chinese long beans, trimmed and cut into 1-inch pieces
  
• 6 scallions, trimmed, 5 cut diagonally into 1-inch pieces, 1 thinly sliced and reserved separately
  
• 1/4 head Napa cabbage, leaves cut crosswise into 1-inch-wide strips
  
• 2/3 cup good-quality chicken stock or broth, vegetable broth, or water, heated
  
• 1 tablespoon soy sauce
  
• 1 tablespoons cornstarch, dissolved in 1 tablespoon cold water
  
• 2 teaspoons toasted sesame seeds

Directions

  

Heat a large wok over high heat. Add 2 tablespoons of the oil. When the oil is hot, add the ginger, garlic, and chili flakes and stir-fry just until they are aromatic, about 30 seconds. Scoop out the aromatics and set them aside.

[coug]

MAPLE-ROASTED SWEET POTATOES

  
• 2 pounds small sweet potatoes (about 5), peeled and cut lengthwise into 1-inch wedges
  
• 1 tablespoon vegetable oil
  
• Kosher salt and freshly ground black pepper
  
• 1 tablespoon pure maple syrup
  
• 1/2 teaspoon finely grated lemon zest
  
• Sea salt and freshly grated nutmeg, to taste, for serving

1. Preheat the oven to 425 degrees F. Toss the sweet potatoes on a large, foil-lined rimmed baking sheet with the oil; season, to taste, with salt and pepper. Roast the potatoes for 20 minutes.

2. Remove the pan from the oven and toss the potatoes with the syrup.

3. Back in the oven, roast, tossing twice, until the potatoes are beginning to brown and are tender, about 15 minutes more. To serve, sprinkle warm potatoes with freshly grated lemon zest, sea salt, and nutmeg to taste.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving

Calories 159; Total Fat 2g (Sat Fat 0g, Mono Fat .5g, Poly Fat 1.5g) ; Protein 2g; Carb 33g; Fiber 5g; Cholesterol 0mg; Sodium 190mg

[coug]

BAKED MINI CORN DOGS

  
• 1 cup reduced-fat milk
  
• 1 package active dry yeast
  
• 2 tablespoons extra-virgin olive oil, plus more for greasing
  
• 2 tablespoons packed light brown sugar
  
• 1 cup fine yellow cornmeal
  
• 1 1/4 cups all-purpose flour, plus more for dusting and kneading
  
• 1 teaspoon salt
  
• 1/4 teaspoon baking soda
  
• 1/4 teaspoon cayenne pepper or paprika
  
• 9 reduced-fat hot dogs, halved crosswise
  
• 1 large egg, beaten
  
• 1 tablespoon black sesame seeds (optional)

Directions

  

Warm the milk to about 110 degrees in a saucepan; pour into a medium bowl. Sprinkle in the yeast and let soften for about 2 minutes. Stir in the olive oil, brown sugar and cornmeal with a wooden spoon. Add the flour, salt, baking soda and cayenne pepper; stir to make a sticky dough.

  

Turn the dough out onto a lightly floured surface and knead, adding more flour if needed, until smooth but still slightly tacky, about 5 minutes. Shape the dough into a ball, place in a lightly oiled bowl and cover with plastic wrap. Let rise in a warm spot until doubled in size, 45 minutes to 1 hour. Meanwhile, insert a wooden stick or small skewer into each hot dog half, about 1 inch deep; set aside.

  

Preheat the oven to 450 degrees and lightly oil a large baking sheet. Turn the dough out onto a lightly floured surface; divide into 18 pieces. With your palms, roll each piece into a 10-inch length. Wrap each piece around a hot dog half, tucking and pressing the edges to seal; place on the baking sheet.

  

Brush the dough-wrapped dogs with the beaten egg; sprinkle with sesame seeds, if desired. Bake until golden, 15 minutes.

  

Per serving (2 reduced-fat beef corn dogs):

  

Calories 265; Fat 11 g (Sat. 4 g; Mono. 2.5 g; Poly. 0.5 g); Cholesterol 27 mg; Sodium 825 mg; Carbohydrate 31 g; Fiber 3 g; Protein 10 g