Chilled Lemony Pea Soup
4 servings
Prep: 5 minutes
Chill: 1 hour
Cook: 8 minutes
Ingredients
• 2 teaspoons olive oil
• 1/4 cup sliced green onion
• 1 14-ounce can reduced-sodium chicken broth
• 2 teaspoons cornstarch
• 2 cups shelled fresh peas or one 10-ounce package frozen peas, thawed
• 1 tablespoon snipped fresh mint
• 1 tablespoon freshly squeezed lemon juice
• Lemon slices
Directions
1. Heat olive oil in a medium saucepan. Cook and stir green onion over medium heat for
30 seconds or until soft. Add all but 2 tablespoons of the chicken broth. Bring to boiling;
reduce heat. Cook, covered, over medium-low heat for 5 minutes.
2. Stir cornstarch and remaining broth together in a small bowl until smooth. Add
cornstarch mixture to saucepan. Cook and stir until slightly thickened and bubbly; cook
and stir 2 minutes more. Remove from heat. Stir in peas and mint. Let mixture cool
slightly.
3. Transfer pea mixture to a blender container or food processor bowl. Cover and blend
or process until smooth. Transfer mixture to a bowl. Cover and chill thoroughly (at least
1 hour). To serve, stir in lemon juice and garnish with lemon slices. Makes 4 servings.
Spinach And Cheese Roll-Ups
4 servings.
Ingredients
• 1 teaspoon olive oil
• 1/3 cup chopped onion
• 1 clove garlic, minced
• 1 14-1/2-oz. can tomatoes, cut up
• 2 tablespoons tomato paste
• 1-1/2 teaspoon snipped fresh basil or 1/2 teaspoon dried basil, crushed
• 1/4 teaspoon sugar
• Dash salt
• Dash black pepper
• 8 dried lasagna noodles
• 1 10-oz. package frozen chopped spinach, thawed
• 3/4 cup fat-free or reduced-fat ricotta cheese
• 2 ounces shredded part-skim mozzarella cheese (1/2 cup)
• 2 tablespoons finely shredded Parmesan cheese
• 2 teaspoon snipped fresh basil or 1/2 teaspoon dried basil or Italian seasoning,
crushed
• 1 slightly beaten egg white
Directions
For sauce, heat oil in a medium saucepan. Cook onion and garlic in hot oil until onion is
tender, stirring occasionally. Carefully stir in undrained tomatoes, tomato paste, basil,
sugar, salt, and pepper. Bring to boiling; reduce heat. Simmer, uncovered, about 5
minutes or until sauce is desired consistency, stirring occasionally.
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water;
drain well.
For filling, drain thawed spinach well, pressing out excess liquid. In a medium bowl stir
together ricotta cheese, mozzarella cheese, Parmesan cheese, and basil. Add spinach and
egg white, stirring to combine.
Preheat oven to 350 degree F. To assemble, evenly spread about 1/4 cup filling on each
noodle. Roll up from one end. Place two rolls, seam side down, into each of four
individual casseroles. Top each serving with sauce. Bake casseroles, covered, for 25
minutes or until heated through. Makes 4 servings.
Ginger-Lime Chicken Salad
4 servings
Prep: 10 minutes
Chill: 30 minutes
Ingredients
• 1/4 cup fat-free or low-fat plain yogurt
• 2 tablespoons lime juice
• 2 teaspoons grated fresh ginger
• 2 cups chopped, cooked chicken breast or turkey
• 1 cup snow pea pods, long-bias cut
• 2 stalks celery, thinly sliced (about 1 cup)
• 1 tablespoon very thinly sliced red onion
Directions
1. Combine yogurt, lime juice, and ginger in a medium bowl. Add chicken, stirring to
coat. Cover and chill for at least 30 minutes. Toss pea pods, celery, and onion together.
Arrange vegetable mixture in four salad bowls. Top with chicken mixture. Makes 4
servings.
Ginger Beef Stir-Fry
4 servings
Start to Finish: 30 minutes
Ingredients
• 8 ounces beef top round steak
• 1/2 cup beef broth
• 3 tablespoons reduced-sodium soy sauce
• 2-1/2 teaspoons cornstarch
• 1 teaspoon sugar
• 1/2 teaspoon grated fresh ginger
• Nonstick cooking spray
• 12 ounces asparagus spears, trimmed and cut into 1-inch-long pieces (2 cups)
• 1-1/2 cups sliced fresh mushrooms
• 1 cup small broccoli flowerets
• 4 green onions, bias-sliced into 1-inch lengths (1/2 cup)
• 1 tablespoon cooking oil
• 2 cups hot cooked rice
Directions
1. Trim fat from beef. Partially freeze beef; thinly slice across the grain into bite-size
strips. Set aside. For the sauce, in a small bowl stir together the beef broth, soy sauce,
cornstarch, sugar, and ginger; set aside.
2. Lightly coat a cold wok or large skillet with cooking spray. Preheat over medium-high
heat. Add asparagus, mushrooms, broccoli, and green onions. Stir-fry for 3 to 4 minutes
or until vegetables are crisp-tender. Remove from wok or skillet.
3. Carefully add the oil to wok or skillet. Add beef; stir-fry for 2 to 3 minutes or until
desired doneness. Push the beef from center of wok or skillet. Stir sauce; add to the wok
or skillet. Cook and stir until thickened and bubbly.
4. Return vegetables to wok or skillet. Stir all ingredients together to coat with sauce;
heat through. Serve immediately with hot cooked rice. Makes 4 servings.
Roasted Vegetable Lasagna
Makes 10 servings
Prep: 1 hour
Start to Finish: 3 hours 15 minutes
Ingredients Olive oil cooking spray, for pans and baking dish
6 garlic cloves, unpeeled
3 pounds plum tomatoes, halved lengthwise
4-1/2 teaspoons chopped fresh rosemary
2 cans (15 oz. each) crushed tomatoes in thick puree
1 package (10 oz.) white mushrooms, sliced
1 package (8 oz.) baby Bella mushrooms, quartered
6 ounces small (1/2 inch in diameter) cremini mushrooms, quartered
1-3/4 pounds eggplant, cut lengthwise into
1/4-inch-thick slices 3/4 cup part-skim ricotta
2 large egg whites
12 (7 oz.) oven-ready (no-boil) lasagna sheets
6 ounce medium zucchini, trimmed and cut lengthwise into 1/8-inch-thick slices
1 tablespoon finely grated fresh Parmigiano-Reggiano
Directions
1. Preheat oven to 425 degree F and arrange racks in upper and lower thirds. Lightly coat
a large shallow baking pan with cooking spray.
2. Wrap garlic in foil, sealing tightly, and place in one corner of prepared pan. Arrange
tomato halves, cut sides up, in same pan; season with pepper. Roast in upper third of
oven, without turning, until garlic is softened and tomatoes are golden brown, about 30
minutes.
3. Carefully unwrap garlic, peel and transfer to a food processor fitted with a blade. Add
roasted tomatoes and 2-1/2 teaspoons rosemary; pulse until tomatoes are chopped.
Transfer to a large saucepan and stir in crushed tomatoes with puree. Simmer, stirring
occasionally, until slightly thickened and reduced to 6-3/4 cups, about 15 minutes, for
sauce. Remove from heat and keep warm, covered.
4. Meanwhile, lightly coat another large shallow baking pan with cooking spray. Arrange
mushrooms, in a single layer, in prepared pan and roast in lower third of oven, stirring
occasionally, until golden brown and tender, about 15 minutes. Transfer mushrooms in
pan to rack to cool.
5. Meanwhile, preheat broiler and arrange rack 5 to 6 inches from heat. Lightly coat a
large shallow baking pan with cooking spray. Arrange half of eggplant slices, in a single
layer, in prepared pan and season with pepper. Broil, turning once, until golden brown,
about 6 minutes. Transfer to a plate and repeat with remaining eggplant slices.
6. Stir together ricotta, egg whites, and remaining 2 teaspoons rosemary in a bowl;
season with pepper. Set aside.
7. Preheat oven to 375 degree F and arrange rack in center. Lightly coat a 13-by-9-by-2-
inch baking dish with cooking spray. Evenly spread 1-1/2 cups sauce in bottom of dish
and cover with 4 lasagna sheets, overlapping slightly if necessary. Evenly spread ricotta
over lasagna and cover with half of mushrooms. Cover with half of eggplant slices, then
spread evenly with 1-1/2 cups sauce. Continue layering with 4 lasagna sheets, 1 cup
sauce, remaining mushrooms, and eggplant. Cover with remaining 4 lasagna sheets and
top with remaining 2-3/4 cups sauce, spreading evenly. Arrange zucchini slices, in a
single layer, over top.
8. Cover with nonstick foil and bake until lasagna sheets are tender and sauce is bubbling,
about 40 minutes. Remove foil and sprinkle with Parmigiano-Reggiano; season with
pepper. Bake, uncovered, until zucchini is golden and tender, about 15 minutes. Remove
from oven; let stand 20 minutes before cutting and serving. Makes 10 servings.
Nutrition facts per serving:
calories: 200
total fat: 3.5g
saturated fat: 1g
cholesterol: 6mg
sodium: 189mg
carbohydrate: 36g
fiber: 5g
protein: 10g
Indian-Spiced Chicken and Potato Salad
Source: Ladies' Home Journal
Prep: 35 minutes
Start to Finish: 7 hours
Ingredients :
1-1/4 cups low-fat yogurt
1/4 cup plus 2 tablespoons fresh lime juice, plus wedges
2 tablespoons finely grated peeled fresh ginger
1 tablespoon curry powder
1-1/4 teaspoons ground cumin
1/2 teaspoon cayenne
1/4 teaspoon turmeric
2-3/4 pounds chicken thighs with skin
2 pounds small new potatoes
3 teaspoons mustard seeds
1/2 cup fresh cilantro leaves
1/8 cup sliced red onion
Directions :
1. Whisk 1 cup yogurt, 1/4 cup juice, the ginger, curry, 3/4 teaspoon cumin, the
cayenne, and turmeric together in a bowl; salt and pepper to taste for marinade
2. Rinse and pat chicken dry. Place in a large resoluble plastic bag and pour marinade
over chicken. Seal bag, then turn until chicken is evenly coated. Place bag in a bowl,
to catch any leaks, and marinate, chilled, for at least 6 hours or overnight
3. Preheat grill. Place potatoes in a 5-quart pot. Cover with salted cold water by 2
inches and simmer until fork tender, about 15 minutes depending on size of potatoes.
Drain in a colander and rinse with cold water until cool enough to handle but still
warm.
4. Whisk remaining 1/4 cup yogurt, 2 tablespoons juice, and 1/2 teaspoon cumin
together in a large bowl; salt and pepper to taste. Heat a small skillet over moderate
heat until hot and toast mustard seeds, shaking skillet, until fragrant, about 30
seconds. Immediately whisk seeds into yogurt mixture. Halve potatoes and add to
bowl, gently tossing to combine. Transfer potato salad to a serving bowl and top with
cilantro and onion.
5. Remove chicken from marinade and discard marinade. Grill, covered, on a lightly
oiled rack over moderate heat, turning and adjusting heat to avoid burning chicken,
20 minutes. Uncover and continue to grill until chicken is cooked through, about 10
more minutes.
6. Serve chicken with potatoes and lime wedges on the side. Makes 4 servings.
Nutrition facts per serving:
calories: 720
total fat: 33.5g
saturated fat: 9.5g
cholesterol: 194mg
sodium: 362mg
carbohydrate: 43g
fiber: 5g
protein: 59g
