Creamy Two-Potato Salad

Creamy Two-Potato Salad

TOTAL TIME: 0:30

PREP: 0:15

COOK: 0:15

INGREDIENTS

2 lb. red potatoes

1 lb. sweet potatoes

¼ c. red wine vinegar

1 tbsp. spicy brown mustard

1¼ tsp. salt

½ tsp. coarsely ground black pepper

½ c. mayonnaise

¼ c. whole milk

2 medium celery stalks

1 small red onion

⅓ c. loosely packed fresh flat-leaf parsley leaves

DIRECTIONS

1- In 5- to 6-quart saucepot, place red potatoes and enough water to cover by 1 inch; heat to boiling over high heat. Reduce heat to low and simmer 2 minutes. Stir in sweet potatoes; heat to boiling over high heat. Reduce heat to low; cover and simmer 8 to 10 minutes or until potatoes are just fork-tender.

2- Meanwhile, in large bowl, with wire whisk, mix vinegar, mustard, salt, and pepper.

3- Drain potatoes well. While hot, add potatoes to dressing in bowl; gently stir with rubber spatula until evenly coated. Let stand until cool.

4-In small bowl, whisk mayonnaise and milk until smooth. Add mayonnaise mixture, celery, onion, and parsley to potato mixture; gently stir with rubber spatula until potatoes are well coated. Serve warm, or cover and refrigerate until ready to serve

[source]

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SUN-DRIED TOMATO & GOAT CHEESE PUFFS

Yield:

24  servings of 1 appetizer

INGREDIENTS

2/3 cup (150 mL) water

3 tbsp (45 mL) butter

1 tsp (5 mL) finely chopped fresh thyme leaves

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) coarsely ground black pepper

2/3 cup (150 mL) all-purpose flour

2 eggs, lightly beaten

4 oz (125 g) goat cheese

4 oz (125 g) cream cheese, softened

1 tbsp (15 mL) milk

1/2 cup (125 mL) sun-dried tomatoes in oil, drained, patted dry and chopped

1 tbsp (15 mL) Sun-Dried Tomato Herb Oil Dipping Seasoning

DIRECTIONS

Preheat oven to 375°F (190°C). Heat water, butter, thyme, salt and black pepper in (1.5-qt./1.4-L) Saucepan over high heat. Once mixture comes to a boil, add flour. Stir vigorously about 1 minute or until mixture leaves sides of Saucepan and forms into a ball. Place dough into Classic Batter Bowl. Add eggs; whisk until smooth. Spray Deluxe Mini-Muffin Pan with nonstick cooking spray. Using level Small Scoop, scoop dough into wells. Bake 22-25 minutes or until deep golden brown. Remove from oven and make a small cut in each puff; cool completely on Stackable Cooling Rack.

Combine goat cheese, cream cheese and milk in Small Batter Bowl. Add tomatoes and oil dipping seasoning; mix well. Attach bismark tip to Easy Accent® Decorator; fill with filling and pipe into center of each puff.

Nutrients per serving:

Calories 70, Total Fat 5 g, Saturated Fat 3 g, Cholesterol 30 mg, Carbohydrate 4 g, Protein 2 g, Sodium 110 mg, Fiber 0 g

( SOURCE )

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Greek Salad Snack Skewers

 

Prep Time 10min.

Total Time 10min.

Servings 4 servings, 2 skewers (70 g) and 1 Tbsp. (15 mL) dressing each

INGREDIENTS

1 English cucumber piece (1-1/2 inch)

8 green pepper squares (1 inch/approx.1/3 cup) 

8 red onion chunks (1 inch/approx.1/4 cup)

8 pitted black olives

8 grape tomatoes 

65 g Cracker Barrel Part-Skim Mozzarella Cheese, cut into 8 cubes

1/4 cup Kraft Calorie-Wise Greek with Feta & Oregano Dressing & Marinade

DIRECTIONS

Cut cucumber piece crosswise in half, then cut each half into 4 wedges.

Thread cucumbers and all remaining ingredients except dressing onto 8 small skewers.

Serve with dressing for dipping.

Serving Size 4 servings, 2 skewers (70 g) and 1 Tbsp. (15 mL) dressing each

AMOUNT PER SERVING

Calories 100

% Daily Value

Total fat 8g

Saturated fat 3g

Cholesterol 10mg

Sodium 340mg

Carbohydrate 3g

Dietary fibre 1g

Sugars 1g

( SOURCE )

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Bacon Wrapped Sweet Potato Bites

Bacon Wrapped Sweet Potato Bites

PREP TIME: 20 minutes

COOK TIME: 40 minutes

SERVINGS: 4-6

INGREDIENTS

12 ounces bacon strips, cut in 1/3 crosswise (about 36 strips)

1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch cubes (about 36 cubes)

1 tablespoon olive oil

1 tablespoon melted butter

1/4 teaspoon ground cinnamon

1 pinch black pepper

Sea salt

Reynolds Wrap® Aluminum Foil

DIRECTIONS

 1:Preheat the oven to 400 degrees F. Line a rimmed baking sheet with Reynolds Wrap® Aluminum Foil. Set aside.

2:Wrap each sweet potato cube with a bacon slice, holding in place with a toothpick. Place on the prepared baking sheet, toothpicks facing up.

 3:Combine the olive oil, melted butter, cinnamon and pepper, stirring until well mixed. Drizzle the mixture over the sweet potato bites. Sprinkle with sea salt. Loosely tent the toothpicks with damp paper towels and wrap the baking sheet with Reynolds Wrap® Aluminum Foil, being careful not to pierce the foil. Bake until the potatoes are just tender, about 20 minutes.

 4:Remove the foil and paper towels and return to the oven; bake until the bacon is crispy and the fat starts to render, 15–20 more minutes. Blot the excess fat with the paper towels and then serve.

(SOURCE )

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Fresh Vegetable Rolls

Fresh Vegetable Rolls 

Prep Time 30min.

Total Time 35min.

Servings 12 servings, 1 vegetable roll (75 g) each

Ingredients 

100 g rice vermicelli, uncooked

1/4 cup Kraft Mandarin Orange with Sesame Dressing

2 tsp. reduced-sodium soy sauce

12 rice paper sheets (8-inch round)

1 carrot, cut into 30 matchstick sticks, then cut crosswise in half

1 English cucumber, cut crosswise in half, then each half cut into 30 matchlike sticks 

2 green onions (green tops only), cut into 36 thin strips

1 red pepper, cut into 24 strips, then cut crosswise in half

1/2 avocado, cut into 12 thin slices 

24 fresh cilantro leaves (about 1/2 cup)

Directions :

Place vermicelli in large bowl; add enough boiling water to cover vermicelli. Let stand 3 to 5 min. or until vermicelli is softened; drain. Set aside. Mix dressing and soy sauce.

Soak 1 rice paper wrapper in shallow bowl of hot water 10 sec. or just until softened; place on clean tea towel. Spoon 2 Tbsp. vermicelli down centre of wrapper; top with 5 carrot sticks, 5 cucumber sticks, 3 onion strips, 4 pepper strips, 1 avocado slice, 2 cilantro leaves and 1 tsp. dressing mixture. Fold bottom third of wrapper over filling, then roll up from 1 short side. Moisten edge of wrapper; press to vegetable roll to seal. Repeat with remaining wrappers.

Cut each vegetable roll diagonally in half to serve.

AMOUNT PER SERVING

Calories 100

% Daily Value

Total fat 2g

Saturated fat 0.3g

Cholesterol 0mg

Sodium 95mg

Carbohydrate 18g

Dietary fibre 1g

Sugars 3g

Protein 2g

   

Vitamin A 10 %DV

Vitamin C 25 %DV

Calcium 2 %DV

Iron 2 %DV

( SOURCE )

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Pizza Bubbles

Pizza Bubbles

prep time: 5minstotal time : 30 mins servings: 9

Ingredients

1can (7.5 oz) Pillsbury™ refrigerated buttermilk biscuits (from 4-can pack)

1cup pizza sauce

1cup shredded mozzarella cheese or pizza cheese blend (4 oz)

Additional pizza sauce, if desired

Directions :

1-Heat oven to 375°F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. Separate dough into 10 biscuits. Cut each into quarters; place in medium bowl. Stir in 1 cup pizza sauce to coat. Spoon biscuit mixture evenly into dish.

2-Bake 15 to 20 minutes or until light golden brown and center biscuits are no longer doughy.

3-Sprinkle with cheese; bake 5 minutes longer

or until cheese is melted. Cut into squares; serve warm with additional pizza sauce for dipping.

Serving Size: 1 Serving

Calories130

Calories from Fat60

Total Fat7g11%

Saturated Fat3g14%

Trans Fat1 1/2g

 Cholesterol5mg2%

Sodium420mg17%

Total Carbohydrate11g4%

Dietary Fiber0g0%S

ugars2g2% 

Protein5g

(source)

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Mixed vegetable frittata

Mixed vegetable frittata

Serves: 1

Time to make: 35 mins

Ingredients

oil spray, to grease 

250g frozen mixed veges 

2 eggs 

1 egg white 

1/3 cup trim milk 

3 tablespoons grated reduced-fat tasty cheese

 1 teaspoon dried mixed or

 fresh herbs

 freshly ground black pepper, to taste

Directions

1 Preheat oven to 180ºC. Spray a 2 1/4-cup-capacity baking dish with oil. Cook vegetables following packet directions. Cool.

 2 Meanwhile, whisk eggs, egg white, milk and 2 tablespoons of the cheese in a bowl. Add vegetables, herbs and season with pepper. Stir until combined.

 3 Pour mixture into prepared baking dish. Sprinkle with the remaining cheese. Bake for 25 minutes or until set. 

Energy: 

1770kJ

Calories: 

423cal

Protein: 

30g

Fat: 

22g

- saturated: 

7g

Carbohydrates: 

25g

- sugars: 

15g

Dietary Fibre: 

8g

Sodium: 

470mg

Calcium: 

420mg

Iron: 

5mg

-

(source)

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Cheesy rice and bean-stuffed capsicums

Cheesy rice and bean-stuffed capsicums

Serves: 4

Time to make: 35 mins (Hands-on time: 10, Cooking time: 25)

Ingredients

oil spray, to grease 

1 small red onion, diced 

1 medium courgette, diced 

1 1/2 teaspoons Mexican seasoning 

1 1/2 cups cooked rice 

2 x 420g cans red kidney beans, drained, rinsed 

2 tomatoes, diced 

2 tablespoons chopped fresh coriander 

2/3 cup freshly grated reduced-fat cheese 

2 red capsicums, halved, deseeded 

2 green capsicums, halved, deseeded 

Directions

1 Preheat oven to 200°C. Line a large baking tray with baking paper. Spray a medium-sized frying pan with oil and place over a medium-high heat. Cook onion and courgette, stirring

occasionally, for 5 minutes until soft. Stir in Mexican seasoning.

 2 Transfer onion mixture to a large mixing bowl. Add rice, kidney beans, tomatoes, coriander and half the cheese.

 3 Place capsicums cut-side up on baking tray and fill with rice mixture. Sprinkle the remaining cheese over capsicums and lightly spray with oil. Bake for 20-25 minutes or until capsicums are tender. Serve with a large green salad.

Energy: 

1470kJ 

Calories: 

351cal

 Protein: 

20g

 Fat: 

9g

- saturated: 

4g

Carbohydrates: 

45g

- sugars: 

12g

 Dietary Fibre: 

12g

 Sodium: 

480mg

Calcium: 

220mg

Iron: 

3.5mg

(source)

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Savoury vege loaf

Savoury vege loaf

Serves: 8

Time to make: 55 mins (Hands-on time: 10, Cooking time: 45) 

Ingredients

360g box Special K cereal, crushed

 500g low-fat cottage cheese 

1 medium onion, finely chopped 

3 teaspoons dried sage 

1 teaspoon dried rosemary 

1 teaspoon salt 

1 cup (100g) roughly chopped walnuts 

5 eggs 

Directions

1 Preheat oven to 180ºC. Mix all ingredients together in a large mixing bowl until moist.

 2 Press mixture into two greased 21x11cm loaf tins or a square 21cm cake tin. Bake for 45 minutes to 1 hour, until the centre feels firm when pressed.

 3 Cut in slices and serve with brown gravy or mushroom sauce, steamed vegetables and a large green salad. Garnish with chopped parsley.

Energy: 

1580kJ

Calories: 

378cal

Protein: 

28g

Fat: 

15g

- saturated: 

3g

Carbohydrates: 

35g

- sugars: 

9g

Dietary Fibre: 

3g

Sodium: 

740mg

Calcium: 

390mg

Iron: 

6mg

(source)

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Lazy vegetarian lasagne

Lazy vegetarian lasagne

Serves: 4

Time to make: 1 hr 5 mins (Hands-on time: 15, Cooking time: 50)

Ingredients

cooking oil spray

 200g button mushrooms, sliced

 2 x 400g cans no-added-salt chopped tomatoes

 300g fresh lasagne sheets (about 6-7 sheets)

 1 large courgette, grated or 2 cups cooked spinach, water squeezed out, chopped

 1 1/4 cups reduced-fat fresh ricotta

 1 tablespoon trim milk

 1/4 cup grated mozzarella cheese

 1 tablespoon grated parmesan cheese 

Directions

1 Preheat oven to 180°C. Spray a 24x24x6cm baking dish with oil. Set aside. Spray a frying pan with oil and cook mushrooms over a medium heat for 8 minutes.

 2 Spread half the tomatoes over base of baking dish. Cover with a layer of lasagne sheets, trimming if necessary. Top with half the mushrooms, half the courgette (or spinach), half the remaining tomatoes and 2 tablespoons ricotta. Cover with another layer of pasta. Top with remaining mushrooms, courgette (or spinach) and tomatoes. Sprinkle with another 2 tablespoons ricotta and top with a final layer of pasta.

3 Whisk remaining ricotta and milk until smooth. Spread over pasta. Sprinkle cheeses over top. Bake for 40 minutes until golden. Serve.

Energy: 

920kJ

Calories: 

220cal

Protein: 

14g

Fat: 

5g

- saturated: 

3g

Carbohydrates: 

30g

- sugars: 

7g

Dietary Fibre: 

4g

Sodium: 

240mg

Calcium: 

200mg

Iron: 

3mg

(source)

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Stuffed Zucchini with Black Beans, Corn, and Poblano Pepper

Stuffed Zucchini with Black Beans, Corn, and Poblano Pepper

  

Makes: 2 servings

Serving Size: 2 zucchini halves

Prep: 30 mins

Bake: 20 mins 400°F

Ingredients

2medium zucchini (about 8 ounces each)

1fresh poblano chile pepper, seeded and finely chopped*

1/4cup finely chopped onion

1teaspoon olive oil

2cloves garlic, minced

1/2 cup fresh or frozen whole kernel corn

1/3 cup chopped tomato (1 small)

1/3 cup canned no-salt-added black beans, rinsed and drained

1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)

2 tablespoons snipped fresh cilantro

Directions

Preheat oven to 400 degrees F. Trim ends of zucchini; cut each zucchini in half lengthwise. Using a melon baller or a small measuring spoon, scoop out and discard pulp, leaving 1/4-inch-thick shells. Place zucchini shells, cut sides up, in a shallow baking pan.

In a large nonstick skillet cook chile pepper and onion in hot oil over medium heat about 6 minutes or until tender, stirring occasionally. Add garlic; cook and stir for 1 minute more. Stir in corn, tomato, and black beans. Cook about 2 minutes or until heated through, stirring occasionally. Remove from heat. Stir in 1/4 cup of the cheese and the cilantro.

Using a small spoon, divide bean mixture evenly among zucchini halves, packing filling lightly and mounding as needed. Sprinkle with the remaining 1/4 cup cheese. Bake, uncovered, about 20 minutes or until zucchini is tender.

Nutrition Facts :

Per serving: 243 kcal cal., 9 g fat (4 g sat. fat, 1 g polyunsaturated fat, 2 g monounsatured fat), 20 mg chol., 274 mg sodium, 31 g carb., 6 g fiber, 6 g sugar, 15 g pro. Percent Daily Values are based on a 2,000 calorie diet

(source )

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Whole Wheat Tortellini with Broccoli

Whole Wheat Tortellini with Broccoli

Makes: 4 servings

Serving Size: 1 1/2 cups pasta, 1/4 cup tomatoes, and 2 tablespoons cheese and basil each

Start to Finish: 25 mins

Ingredients

9 ounces refrigerated whole wheat or regular three cheese-filled tortellini

2 cups small broccoli florets

1 15 ounce can cannellini (white kidney beans), rinsed and drained

1/4 cup slivered pitted Kalamata olives

2 tablespoons olive oil

2 tablespoons white balsamic vinegar

1/2 teaspoon crushed red pepper

1 cup quartered cherry or grape tomatoes

1/2 cup crumbled reduced-fat feta cheese

1/4 cup snipped fresh basil

Directions

In a deep large skillet bring 1 to 2 inches water to boiling. Add tortellini; cook for 7 to 8 minutes or until tender, stirring occasionally. Stir in broccoli; cook for 1 to 2 minutes or until broccoli is crisp-tender. Drain in colander. Return tortellini and broccoli to skillet.

Stir in beans, olives, oil, vinegar, and red pepper. Heat through. Sprinkle with tomatoes, feta, and basil.

Nutrition Facts (Whole Wheat Tortellini with Broccoli)

Per serving: 397 kcal cal., 14 g fat (4 g sat. fat, 0 g polyunsaturated fat, 2 g monounsatured fat), 44 mg chol., 665 mg sodium, 49 g carb., 11 g fiber, 8 g sugar, 19 g pro. Percent Daily Values are based on a 2,000 calorie diet

(source)

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SEARED TOFU BANH MI SANDWICHES

SEARED TOFU BANH MI SANDWICHES

Serves: 3-4 sandwiches

Ingredients

1 14oz. pkg. extra firm tofu (see notes)

olive oil, for the pan

fresh baguette, sliced into sandwich sized portions

good quality mayo, or vegan mayo

a few sprigs of cilantro per sandwich

sriracha, to taste

pickled veggies:

1 small daikon sliced into matchsticks

2 small carrots, sliced into matchsticks

½ a small cucumber, de-seeded & sliced into matchsticks

½ jalapeño, thinly sliced

¼ (or more) cup white wine vinegar

¼ (or more) cup rice vinegar

a few pinches of sugar

a few pinches of salt

tofu marinade:

1 tablespoon olive oil

2 tablespoons tamari (or soy sauce)

juice of ½ lime + a little zest

1 clove garlic, minced

½ teaspoon minced ginger

generous amounts of freshly cracked pepper

Directions :

Make ahead: Place thinly sliced daikon, carrots, cucumbers, and jalapeños in a medium jar with white wine vinegar, rice vinegar, sugar and salt. If the liquids don’t cover the veggies, add about 2 tablespoons of water and more vinegar if necessary (the amount you need will depend on the size of your jar). Let chill for at least an hour, or store in the fridge for at least a week.

Drain tofu, slice it into approx. ½ inch slices. Place on a towel and gently pat dry to remove excess water.

In a small bowl, whisk together olive oil, tamari, lime, zest, garlic, ginger, and freshly cracked pepper.

Place tofu in a shallow pan and pour the marinade on top. Flip the tofu so that it coats (if it doesn’t coat fully in your pan, add a bit more tamari until all tofu is coated). Let the tofu marinate for at least 15 minutes.

Heat a nonstick skillet to medium-high heat. Add a little oil to the pan and place tofu pieces with enough space between each so that they’re not too crowded (you can cook them in batches). Let the tofu cook (without moving it around too much) for a few minutes per side until they’re deeply golden brown and caramelized (almost blackened) around the edges. Remove from heat. Taste a little piece and add more salt & pepper if necessary.

Assemble sandwiches with mayo, tofu slices, pickled veggies, cilantro and serve with sriracha.

(source)

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Supercrunch Tofu Tacos

Supercrunch Tofu Tacos

Yield: Serves 4 (serving size: 2 tacos)

Total time: 42 Minutes

Ingredients

1 (14-ounce) package extra-firm tofu, drained

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons canola oil

2 tablespoons unsalted cashews

1/4 cup rice wine vinegar

3 tablespoons water

1 1/2 tablespoons sugar

1 1/2 cups (2-inch) julienne-cut carrots

1 1/2 cups (2-inch) julienne-cut peeled daikon radish

2 tablespoons canola mayonnaise

1 1/2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)

1 teaspoon rice wine vinegar

8 (6-inch) corn tortillas

1/4 cup diagonally sliced green onions

Directions :

1. Cut tofu lengthwise into 2 (1-inch-thick) slices. Cut each slice lengthwise into 4 (1-inch-thick) strips. Place tofu on several layers of heavy-duty paper towels. Cover tofu with additional paper towels; top with a cast-iron skillet or other heavy pan. Let stand 15 minutes.

2. Heat a large skillet over medium-high heat. Sprinkle tofu with salt and pepper. Add canola oil to pan, and swirl to coat. Add tofu to pan; cook 10 minutes or until browned, turning to brown all sides. Remove tofu from pan, and drain on paper towels. Add cashews to pan; cook 30 seconds or until nuts are just beginning to brown. Remove nuts with a slotted spoon, and coarsely chop. Cut tofu strips crosswise into 1-inch cubes. Combine 1/4 cup vinegar, 3 tablespoons water, and sugar in a small saucepan; bring to a boil. Remove from heat; add carrots and radish. Let stand 15 minutes; drain. Combine mayonnaise, Sriracha, and 1 teaspoon vinegar in a small bowl, stirring with a whisk.

3. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange about 1/4 cup carrot mixture in center of each tortilla; top with 4 tofu pieces, about 1/2 teaspoon cashews, about 1 teaspoon mayonnaise mixture, and 1 1/2 teaspoons green onions.

Calories 397

Fat 18.6 g

Satfat 1.6 g

Monofat 10.9 g

Polyfat 3.2 g

Protein 13 g

Carbohydrate 45.7 g

Fiber 6.6 g

Cholesterol 0.0 mg

Iron 2.5 mg

Sodium 516 mg

Calcium 256 mg

(source)

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Smoky aubergine tagine with lemon & apricots

Smoky aubergine tagine with lemon & apricots

Prep: 20 mins

Cook: 1 hr

serves : 4 

Ingredients

2 aubergines

, cut into large chunks

3 tbsp olive oil

2 onions

, chopped

2 tbsp freshly grated ginger

1½ tsp ras el hanout

1½ tsp sweet smoked paprika

good pinch of saffron

300ml hot vegetable or chicken stock

2 preserved lemons, rind of both sliced, pulp from the centre of 1 roughly chopped

120g dried apricots, halved

200g tomatoes

, roughly chopped

1 tbsp clear honey

zest 1 lemon

, juice ½

2 tsp toasted sesame seeds

2 tbsp finely chopped flat-leaf parsley

2 tbsp finely chopped mint

Greek yogurt, to serve (optional)

wholemeal bulghar wheat, to serve (optional)

Diretions :

1- Brown the aubergines in 2 tbsp of the oil so they’re golden on all sides, but not soft in the middle yet – this is best done in batches in a large, non-stick frying pan.

2- Heat a heavy-based shallow lidded pan or flameproof tagine with the remaining oil, then add the onions, ginger and spices, and fry gently until softened and golden.

3- Meanwhile, add the saffron to the stock to soak. Stir the preserved lemon rind and pulp, apricots, tomatoes, honey and lemon juice into the onions with the saffron stock. Snugly fit the aubergines in, cover with a lid and simmer for 30 mins until the aubergines are tender. Season to taste.

4- Mix together the lemon zest, sesame seeds and chopped herbs, and sprinkle over the tagine. Serve with Greek yogurt and wholemeal bulghar wheat, if you like

kcalories

270

 

fat

11g

 

saturates

2g

 

carbs

29g

 

sugars

26g

 

fibre

12g

 

protein

8g

 

salt

0.3g

(source)

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Healthy Sesame Soba Noodle Bowls

Healthy Sesame Soba Noodle Bowls

Prep Time45 MINS 

Total Time45 MINS

 Servings 6

Ingredients

12oz uncooked soba (buckwheat) noodles

2tablespoons toasted sesame oil

1red bell pepper, cut into strips 

2cups fresh snow pea pods (1 cup), strings removed, cut diagonally (about 4 1/2 oz)

6 medium green onions, cut diagonally, whites and greens separated

1 tablespoon finely chopped gingerroot

2 cloves garlic, finely chopped

1/4 cup honey

5 tablespoons reduced-sodium soy sauce

1/2 cup orange juice

2 oranges, sectioned 

1 tablespoon black sesame seed

Directions

1- Cook noodles as directed on package. Drain; rinse under cold water until cool. Set aside.

2- Meanwhile, in 5-quart Dutch oven, heat sesame oil over medium heat until shimmering. Add bell pepper, snow peas and whites of onions, reserving onion greens for garnish. Cook 3 to 4 minutes or until softened. Remove vegetables from Dutch oven; set aside.

3- Add gingerroot, garlic, honey and soy sauce to Dutch oven; heat to simmering. Cook 3 to 5 minutes or until thickened. Beat in orange juice with whisk; remove from heat. Add noodles to orange juice mixture; toss to coat.

4- Divide noodles evenly among 6 bowls. Top with vegetables, oranges, sesame seed and onion greens.

Serving Size: 1 Serving Calories330 Calories from Fat50 Total Fat6g  Saturated Fat1g Trans Fat0g Cholesterol0mg Sodium540mg Total Carbohydrate59g  Dietary Fiber9g Sugars20g  Protein11g % Daily Value*: Vitamin A20% Vitamin C60% Calcium6% Iron10% Exchanges:3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat; Carbohydrate Choice4 *Percent Daily Values are based on a 2,000 calorie diet.

(source)

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Skillet Eggs With Squash

Skillet Eggs With Squash

Yield:6 servings

Total Time:1 hr 10 mins

Prep:50 mins

Ingredients

3 pounds (6 medium) summer squash and/or zucchini

Kosher salt

2 tablespoons extra-virgin olive oil

4 scallions, thinly sliced, white and green parts separated

1 jalapeno pepper, seeded and minced

3 tablespoons chopped fresh parsley

1/4 teaspoon freshly grated nutmeg

Freshly ground pepper

1 tablespoon unsalted butter

6 large eggs

1/2 cup grated pepper jack or sharp white cheddar cheese

Directions

Grate the squash into a colander using the large holes of a box grater (or use a food processor fitted with the shredding attachment). Toss with 1 tablespoon salt, then let drain in the sink, 30 to 40 minutes. Squeeze the squash to remove as much liquid as possible.

Preheat the oven to 375 degrees F. Heat the olive oil in a large ovenproof skillet over medium-high heat. Set aside 3 tablespoons scallion greens. Add the remaining scallions (white and green parts), the jalapeno, and salt to taste and cook until the scallions are soft, about 3 minutes. Add the shredded squash and cook, stirring occasionally, until tender, about 7 minutes. Stir in the parsley, nutmeg, and pepper to taste. Cook until the mixture is slightly dry, about 1 more minute. Remove from the heat and let cool, 5 minutes.

Spread the squash evenly in the skillet. Make six 2 1/2-inch-wide indentations in the mixture with the back of a spoon; put 1/2 teaspoon butter in each one. One at a time, crack each egg into a small bowl and pour into an indentation. Season with salt and pepper, and sprinkle with the cheese.

Transfer the skillet to the oven and bake until the egg whites are set and the yolks are cooked to desired doneness, 10 to 12 minutes. Scatter the reserved scallion greens on top.

Calories

209

Total Fat

15 g

Saturated Fat

5 g

Protein

12 g

Total Carbohydrates

9 g

Sugar

6 g

Fiber

3 g

Cholesterol

227 mg

Sodium

258 mg

(source)

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Tofu Parmesan Subs

Tofu Parmesan Subs

Total Time:35 mins

Prep:14 mins

Yield:4 servings

Ingredients

1 14 -ounce can crushed tomatoes

1 clove garlic, smashed

8 fresh basil leaves, torn

Kosher salt and freshly ground pepper

1/2 cup breadcrumbs

1/3 cup grated parmesan cheese

1/2 teaspoon dried Italian seasoning

1 large egg

1 12 -ounce package firm tofu, drained and sliced into 8 pieces

2 1/2 tablespoons extra-virgin olive oil, plus more for drizzling

1 loaf whole-wheat Italian bread, cut into 4 pieces and split in half

1/4 cup shredded part-skim mozzarella cheese

1/2 pound baby spinach (about 8 cups)

Directions

Preheat the broiler. Combine the tomatoes, garlic, basil and 1 cup water in a saucepan over medium-high heat. Season with salt and pepper and simmer until slightly thickened, about 15 minutes.

Toss the breadcrumbs, 2 tablespoons parmesan and the Italian seasoning on a plate; season with salt and pepper. Beat the egg in a shallow bowl. Dip the tofu in the egg, then in the crumbs, turning to coat.

Heat 2 tablespoons olive oil in a nonstick skillet over medium heat. Add the tofu and cook until crisp, 3 to 4 minutes per side. Place the bread cut-side up on a broiler pan; spread the bottom halves with sauce, then top with tofu, more sauce, the mozzarella and remaining parmesan. Broil until the cheese melts and the bread is toasted, about 2 minutes.

Meanwhile, heat the remaining 1/2 tablespoon olive oil in the empty skillet over medium-high heat. Add the spinach, season with salt and pepper and let wilt, about 1 minute. Place on top of the cheese and cover with the bread tops.

Per serving: Calories 491; Fat 22 g (Saturated 5 g); Cholesterol 60 mg; Sodium 1,202 mg; Carbohydrate 50 g; Fiber 7 g; Protein 24 g

(source)

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