Spring Risotto

Ingredients: 

3 cups vegetables stock
2 tablespoons olive oil
1 clove garlic, minced
1 very small yellow onion, diced
1 cup arborio rice
1/2 cup white cooking wine
3/4 teaspoon marjoram
1/2 teaspoon salt
1 10-ounce package frozen spinach, thawed and squeezed of excess moisture
1 cup frozen peas, thawed
1 tablespoon soy-and dairy-free margarine

Directions: 
1.  In a large skillet brown the turkey over medium-high heat, breaking it up as you cook it. When the turkey is crumbled and cooked through, drain off the excess fat and remove it to a platter. Cover loosely with foil to keep warm; set aside.
2.  Meanwhile, in a large sauté pan, heat the oil over medium-high heat. When the oil is hot, add the garlic and onions and cook until they are soft and translucent, about 5 to 7 minutes.
3.   Add the arborio rice and stir to coat it with the olive oil. Let the rice cook in the hot oil for  about 30 seconds to open the grains. Pour in the wine, stir the rice, and let it cook for another 30 seconds to cook off the alcohol. Turn the heat down the medium.

4.  Add 2 cups of the warmed stock and stir the rice until the stock is completely absorbed. Add the remaining stock a half cup at a time, stirring after each addition until all of the stock is absorbed and the rice is soft, about 20 minutes. Stir in the marjoram, salt, vegetables, and margarine and serve. Leftovers can be stored in an airtight container, refrigerated, for up to 3 days.

Broccoli Rabe with Sautéed Cremini Mushrooms

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 cups sliced cremini mushrooms (about 5 ounces/150 g)
• 1 tablespoon finely chopped flat-leaf parsley
• 1 clove garlic, crushed
• Pinch of crushed red pepper, or to taste
• 1 bunch broccoli rabe (about 1 pound/500 g), 1 inch/2.5 cm trimmed from stems, cut into 1 1/2-inch/1-cm lengths

Directions:

1. Heat the oil in a large nonstick skillet set over medium-high heat until hot enough to sizzle a mushroom. Add the mushrooms and cook, stirring, until golden, 4 to 5 minutes. Stir in the parsley, garlic, and red pepper flakes until blended. Remove to a plate and set aside.

2. Rinse the broccoli rabe and lightly shake in a colander, leaving some water clinging to the leaves. Heat the same skillet over medium heat until hot enough that a drop of water sizzles. Add the broccoli rabe and stir until wilted, about 10 minutes. Reduce the heat to medium-low. Cover and cook until tender, 4 to 5 minutes.

3. Stir in the mushrooms and cook, stirring, until reheated, about 1 minute.

Per serving:

• Calories: 76
• Fat: 4 g
• Saturated Fat: 1 g
• Cholesterol: 0 mg
• Sodium: 36 mg
• Carbs: 7 g
• Protein: 5 g
• Fiber: 1g

Grilled BBQ Potato Skins

Ingredients: (servings 3)

• 3 russet potatoes, scrubbed
• 4 slices cooked bacon, crumbled
• 2 tablespoons butter, melted
• 1 clove garlic, minced
• 3/4 cup Cheddar
• 1/2 cup barbecue sauce, warm
• 1/2 pound pulled pork
• Sour cream, for topping
• 2 tablespoons snipped chives, for garnish

Directions:

Preheat oven to 350 degrees F.

Bake potatoes on middle rack until fork tender, about 1 hour. Remove from oven and let sit until cool enough to handle.
Bake 4 strips of bacon on a small sheet pan in the oven for 15 minutes. Crumble bacon when it's cooled.
Preheat grill to medium heat.
Cut potatoes in half, lengthwise, and spoon out the flesh, leaving a half inch shell.
Melt the butter in saucepan and add minced garlic. Brush potatoes with the butter and garlic mixture. Flip over and butter the bottoms.
Place potatoes on grill and cook until crisp, about 4 to 4 1/2 minutes on each side and remove from grill.
Divide the cheese, barbecue sauce and pulled pork among the potatoes. Top potato skins with sour cream, crumbled bacon and chives for garnish.

Stuffed Acorn Squash

Ingredients: (Servings: 4)

2 acorn squash

2 tablespoons butter

Salt and pepper

1/2 cup couscous

1 tablespoon extra-virgin olive oil

1 onion, finely chopped

3/4 pound ground beef, preferably lean chuck or sirloin

1/2 cup chopped walnuts, toasted

1/4 cup dried cranberries

 Directions:

1. Preheat the oven to 400°. Cut the squash in half crosswise and scoop out the pulp and seeds. Trim the ends so each half will stand upright. Place both halves in a baking pan, flesh side up, and pour hot water into the pan to reach about halfway up the squash. Add 1/2 tablespoon butter to the center of each squash and season with salt and pepper. Loosely cover the pan with foil. Bake the squash until tender when pierced with a fork, 45 minutes to 1 hour.
2. Prepare the couscous according to the package directions and set aside. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook, stirring, until softened, about 4 minutes. Push the onion aside, add the meat, season with salt and pepper and cook through, about 5 minutes. Stir in the walnuts, cranberries and couscous; season with salt and pepper.
3. Remove the squash from the oven and, using a spatula, carefully transfer each half to a plate. Pour out any excess liquid from the centers. Divide the couscous among the squash.

Scalloped Butternut Squash

Ingredients: (servings: 8)

• 1 teaspoon salt
• Rounded 1/4 teaspoon black pepper
• 5 1/2 to 6 pound butternut squash
• 5 ounces Oka cheese or mild Cheddar, rind discarded and cheese coarsely grated on large holes of a box grater (1 1/3 cups)
• 1 1/2 cups heavy cream
• 3 fresh thyme sprigs

Directions:

Put oven rack in lower third of oven and preheat oven to 350°F. Generously butter a 13- by 9-inch glass baking dish (3-quart capacity).

Stir together salt and pepper in a small bowl. Cut off necks of squash, reserving bottoms for another use (you will have about 3 pounds necks). Peel squash and very thinly slice crosswise with slicer.

Layer one third of squash slices, overlapping, in baking dish and sprinkle with some of salt and pepper mixture. Sprinkle with half of cheese, then layer half of remaining squash slices on top and sprinkle with some of salt and pepper mixture. Top with remaining cheese and remaining squash slices, then sprinkle with remaining salt and pepper.

Bring cream and thyme sprigs to a simmer in a small saucepan over moderate heat. Discard thyme and pour cream evenly over squash. Put a sheet of parchment paper on surface of squash and poke a few holes in parchment with a knife. Bake squash until tender, about 45 minutes.

Discard parchment and let squash stand 10 minutes before serving. If desired, cut rounds from squash with cookie cutter and transfer to plates with a spatula.

Baked Eggplant and Zucchini

Ingredients: (Servings: 6)

• 2 cups tomato sauce
• 1 small eggplant, cut into long slabs
• 2 small zucchini, cut into long slabs
• 1 cup each shredded fontina and parmesan
• 1/3 cup torn basil

 

 Directions:

1. Spread 1/2 cup sauce in 9-by-13-inch baking dish; top with eggplant, zucchini, 3/4 cup sauce and half of each cheese and basil; repeat. Bake for 25 minutes at 400°.

Quick-cooked Asparagus

Ingredients:

• 100g fresh asparagus spears
  
• Oil for deep frying
  
• 1 cup water
  
• ¼ tsp salt
  
• ¼ tsp sugar
  
• ¾ cup chicken stock
  
• 1 tsp Chinese rice wine
  
• ¼ tsp sesame oil
  
• 1 tsp cornflour, mixed with water
  
• 1 tbsp finely shredded Yunnan ham

Directions:

1. Trim off the hard ends of the asparagus and dry the spears thoroughly.
2. Heat oil in a wok and deep fry the asparagus over very high heat for just 15 seconds. Drain and set aside. Discard oil.
3. Bring water, salt and sugar to a fast boil in the wok and blanch the asparagus for 15 seconds, or slightly longer if using thick asparagus spears.
4. Pour off the water and add stock, wine and sesame oil to the asparagus.
5. Bring to the boil, then thicken with cornflour.
6. Serve garnished with the ham.

Chinese Vegetarian Fried Rice

Ingredients:

• 4 cups cold cooked rice
  
• 1 cake hard beancurd
  
• 1 tsp black soy sauce
  
• 3 tbsp oil
  
• 3 spears fresh asparagus, or 3 green (French) beans, cut in 2
• cm pieces
  
• 1 tbsp salted black beans
  
• 1 tbsp boiled green mung peas
  
• 1 tbsp boiled red azuki beans
  
• 50 g soy beans or mung pea sprouts
  
• 1 tsp salt
  
• White pepper powder to taste
  
• 3 red chillies, de-seeded and chopped
  
• 3 green chillies, de-seeded and chopped
  
• 3 cloves garlic
  
• ½ medium onion, finely chopped

Directions:

1. Break up the rice grains with a fork and set aside.
2. Cut the beancurd in half crosswise, then shred and marinate with the soy sauce for a few minutes.
3. Heat 1 tbsp oil in a wok and stir fry the beancurd until crisp. Set aside.
4. Heat 1 tbsp fresh oil and stir fry the asparagus, three types of beans and sprouts over high heat for 1 minute.
5. Add the rice, increase heat to the maximum and stir fry for about 1 minute, until the rice is heated through. Season with salt and pepper and put on a serving dish.
6. Put the remaining tablespoon of oil in the wok and gently fry the chillies, garlic and onion for a bout 1 minute. Put this in the centre of the fried rice and surround with the fried shredded beancurd. Serve immediately.

Deep Fried Bean Curd with Mushrooms

Ingredients: (serving: 4)

• 4 cakes bean curd
• 1 tbsp salt
• Oil for deep frying
• Cornstarch for coating
• 2 tbsps oil
• 1 garlic clove, minced
• 4 scallions, cut into 1 inch pieces
• ½ lb pork tenderloin, thinly sliced into bite-sized pieces.
• 4 medium dried Chinese mushrooms, soaked for 20 minutes, drained , stemmed and quartered
• 1 tbsps dry sherry
• 3 tbsps soy sauce
• 1 tsp sugar
• 1 cup water

Directions:

1. Put the bean curd on a plate and sprinkle with the salt. Leave for 1 minute, then drain the water from the plate.
2. Heat the oil to 180°C/350°F. Coat the bean curd cakes with cornstarch and deep-fry individually until light brown. Drain on absorbent kitchen paper.
3. Heat 2 tbsps oil in a pan. Add the garlic and stir fry until brown. Add the scallions, pork and mushrooms and stir fry for 2 seconds.
4. Add the bean curd, sherry, soy sauce, sugar and water. Cover and cook for 10 to 15 minutes or until the sauce has thickened. Serve hot. 

Cream of Tomato Soup

Ingredients: (Serves 4 to 6)

• 400 g tomatoes, chopped
  
• 1 stalk celery, chopped
  
• 50 g carrots, chopped
  
• 20 g turnips, peeled and chopped
  
• 1 small onion, finely sliced
  
• 1 cup white sauce
  
• 500 ml water
  
• Salt and pepper to taste
  
• Butter

Directions:

1. Cook tomatoes and vegetables in water.
2. Strain through a sieve or puree using a food processor.
3. Add white sauce.
4. Return to heat and warm – do not boil.
5. Place 2 to 3 fried croutons in soup bowls and pour soup.
6. Serve garnished with parsley.

For fried croutons:

1. Remove crust from bread slices or use crustless bread.
2. Cut into 6 pieces and deep fry in hot oil until golden brown.
3. Alternatively, tomato soup can be served with butter toast.

Vegetarian Lasagna

Ingredients: (Servings: 6)

• cooking spray
• 3 cloves garlic, minced
• 1 small onion, chopped
• 1 28-ounce can crushed tomatoes
• 1 ½ teaspoons dried basil
• 1 teaspoon fennel, crushed
• 1 teaspoon dried orange rind
• 1/8 teaspoon crushed red pepper flakes
• 15 ounces low-fat ricotta cheese
• ½ pound zucchini, grated and squeezed of excess liquid
• 2 small carrots, grated
• ½ cup egg substitute
• ½ cup shredded skim milk mozzarella cheese, plus 1/4 cup for garnish (the garnish is optional)
• 2 tablespoons grated Romano cheese, plus 1 teaspoon for garnish (the garnish is optional)
• 6 oven-ready lasagna noodles

Directions

1. Preheat the oven to 350°F.
2. Spray a non-stick covered pot with cooking spray. Add the onion and garlic and cook over medium heat until the onion is transparent (about 5 minutes). Add the tomatoes, basil, fennel, orange rind, and red pepper flakes. Bring to a slow simmer, cover and cook while you ready the rest of the ingredients.
3. Place the ricotta in a large bowl. Stir in the grated zucchini and carrots. Stir in the egg substitute, grated mozzarella and finally the Romano cheese. Set aside.
4. Prepare an 8-inch oven-proof square pan by spreading 3 to 4 tablespoons of the tomato sauce on the bottom.
5. Place 2 lasagna noodles on the bottom. Spread with 1/3 of the cheese and vegetable mixture and top with 1/3 of tomato sauce.
6. Repeat this, making 3 layers and ending with tomato sauce.
7. Top with reserved mozzarella and Romano.
8. Cover the lasagna with aluminum foil which you tent a bit to make sure it does not touch the cheese on top. Make sure to crimp around the edges of the pan.
9. Bake for 45 minutes, uncovering the last 10 minutes.
10. Remove from oven and allow to set for 10 minutes before cutting.

Per serving:	260 calories (26% calories from fat), 19 g protein, 7 g total fat (4.2 g saturated fat), 29 g carbohydrate, 4 g dietary fiber, 30 mg cholesterol, 426 mg sodium
Diabetic exchanges:	2 lean protein (meat), 2 vegetable

 

Lentils with Dill and Sun-Dried Tomatoes

Ingredients:

2 cloves garlic, divided
1 cup brown lentils, rinsed and sorted
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1/8 teaspoon freshly ground black pepper
1/3 cup chopped fresh dill
2 tablespoons chopped oil-packed sun-dried tomatoes, rinsed thoroughly and drained 

Directions:

1    Bruise one of the garlic cloves with the side of a knife. Cook the garlic, lentils, and bay leaf in plenty of boiling water until the lentils are tender, about 15 minutes. Drain well. Discard the bay leaf and garlic.
2    Crush the remaining clove of garlic. In a serving bowl, whisk together the garlic, lemon juice, oil and pepper. 
3    Fold in the lentils, dill and tomatoes. Serve warm.

Per serving: 130 cal, 3 g fat, 0 g saturated fat, 20 g carbs, 7 g protein, 5 g fiber, 0 mg cholesterol, 10 mg sodium, 19 mg calcium

Beancurd with Vegetables

Ingredients:

• 500 g hard beancurd
  
• Oil for deep frying
  
• 50 g baby white cabbage (bai chai/bok choy), blanched
  
• ½ carrot, sliced and cut in flower shapes, blanched
  
• 3 dried black mushrooms, soaked\
  
• 1 tsp chicken stock, soaked
  
• 2 tsp oyster sauce
  
• 1 tbsp Chinese rice wine
  
• ½ tsp sugar
  
• ¼ cup chicken stock
  
• 1 tsp cornflour, blended with water

Directions:

1. Cut the beancurd into 8 cm lengths.
2. Deep fry in very hot oil until golden, then drain.
3. Pour out all but 2 tsp of oil and put back the beancurd with blanched vegetables, mushrooms, rice wine and sugar.
4. Stir fry for about 1 minute, then add chicken stock and heat through.
5. Thicken with cornflour and serve immediately.

Green Beans with Sweet Onion Vinaigrette

Ingredients: (Serving: 6)

• 2 pounds fresh green beans
• 3 tablespoons olive oil
• 2 tablespoons white-wine vinegar

• 1 tablespoon Dijon mustard
• ½ large sweet onion, such as Vidalia or Walla Walla, finely chopped
• Salt and pepper, to taste 

 

 
Directions:

1. Remove the top and the tail of the green beans, and slice in half diagonally.
2. Bring a large pot of salted water to a boil and add the green beans. Cook for about 8 minutes, or until just tender.

3. Meanwhile, in a medium bowl, stir together the oil, vinegar, and mustard. Add the onions and season with a little salt and pepper.

4. Drain the beans well. Pour the vinaigrette over the hot beans and marinate for at least 10 minutes before serving. Serve warm or at room temperature.

Tofu with Sliced Chinese Mushrooms and Dates

Ingredients:

• 8 large cubes of Soybean Curd / Tofu
• 1 Cup (2 dl) dried Chinese mushrooms
• 1 Cup (2 dl) pitted dried Chinese dates
• 1 clove garlic minced
• 1 small piece of ginger, minced
• ¼ Cup (2 fl oz / ½ dl / 65 ml) vegetable oil
• 1-2 Tbsp rice wine
• 1-2 Tbsp sesame oil
• 1-2 Tbsp oyster sauce
• 1-2 Tbsp soy sauce
• 2 Tbsp corn starch 

Directions:

1. Soak the mushrooms in one container and the dates in another container  for 2-3 hours. Drain the mushrooms and slice them julienne. Drain the  dates, cut in half and remove the pits.
2. Cut the Soybean cakes into smaller portions i.e. cut in half and then slice each half to make thinner portions. In a large wok, heat about ½ cup vegetable oil and fry the tofu slices 2-3 at a time until golden brown, set aside on a platter.
3. In a large wok, heat the vegetable oil, add the freshly minced garlic and ginger and cook for about ½ minute. Add the sliced mushrooms and dates, add about 4 Tbsp of water and 2 Tbsp cornstarch and heat through. Add the rice wine, soy sauce, and oyster sauce heat through.  Drain the liquid off of the fried Soybean Curd and top with the mushroom-date sauce. Serve.

Braised and Grilled Artichokes

Ingredients:

• 1/2 cup olive oil
• 1/4 cup white wine vinegar
• 1/2 cup dry white wine
• 4 cloves garlic, thinly sliced
• 3/4 cup water
• 8 artichokes
• 2 tablespoons fresh parsley
• Salt and pepper

Directions:

Artichokes should be quartered and choke removed, then soaked in a large bowl of acidulated water. Drain artichokes and discard water. Place olive oil, vinegar, wine, garlic and water in a large saute pan, place on the side burner of the grill and bring to a simmer. Add the artichokes, cut side down in a single layer in the pan. Bring the mixture to a boil, reduce the heat and cover the pan. Cook until barely tender, about 12 minutes. Remove the artichokes from the pan, season with salt and pepper and grill for 4 to 5 minutes until lightly golden brown on both sides. Garnish with chopped parsley.

Roasted Asparagus with Orange Gremolata

Ingredients:

1 bunch asparagus, trimmed
1 tablespoon extra-virgin olive oil
¼ teaspoon freshly ground black pepper
¼ cup loosely packed flat parsley leaves and tender stems
1 strip orange zest
1 clove garlic

Directions:

1    Preheat oven to 400°F. Coat a jellyroll pan or shallow baking dish with non-stick cooking spray.
2    Spread the asparagus in the pan. Drizzle with the oil and sprinkle with the pepper. Roast until the asparagus is tender, about 15 minutes.
3    On a cutting board, finely chop the parsley, orange zest, and garlic together. Sprinkle over the asparagus before serving.  



Per serving: 61 calories, 4 g fat (1 g sat), 6 g carbs, 3 g protein, 3 g fiber, 0 mg chol, 3 mg sodium, 45 mg calcium

Chinese Pickled Radish and Carrot

Ingredients:

• 1 small white radish, peeled
  
• 1 medium carrot, peeled
  
• 2 tsp salt
  
• 1 red chilli, de-seeded
  
• 2 tbsp sugar
  
• 2 tbsp white rice vinegar

Directions:

1. Cut the radish and carrot into matchstick pieces, put in a bowl and sprinkle with salt, stirring to mix well.
2. Leave for 15 minutes, then squeeze to remove moisture.
3. Cut the chilli in very fine lengthwise shreds and add, together with sugar and vinegar, to the radish and carrot.
4. Combine and chill before serve.