Country Pear Tart Recipe

Prep Time: 40 mins
Cook Time: 40 mins
Total Time: 1 h 20 mins

Ingredients

  • 1/3 cup(s) cherries, dried
  • 3 tablespoon brandy, or apple juice
  • 2 tablespoon sugar, granulated
  • 1 tablespoon cornstarch
  • 1/4 teaspoon cinnamon, ground
  • 4 cup(s) pear(s), peeled and sliced
  • 1 teaspoon lemon peel, finely shredded
  • 1 teaspoon vanilla extract
  • flour, all-purpose
  • 1 tablespoon nuts, almonds, sliced
  • milk, fat-free
  • 2 tablespoon butter
  • 1 1/4 cup(s) flour, whole-wheat pastry
  • 1/4 teaspoon salt
  • 2 tablespoon shortening
  • 4 tablespoon water
  • 1 tablespoon sugar

Preparation

Country Pear Tart:
1. In a small saucepan, combine dried cherries and brandy or apple juice. Heat over low heat just until liquid is hot but not boiling; set aside to cool and plump cherries. In a large bowl, stir together the 2 tablespoons granulated sugar, the cornstarch, and cinnamon. Gently stir in pears, cherries and any remaining soaking liquid, lemon peel, and vanilla.

2. Preheat oven to 375°F. Line a large baking sheet with foil; sprinkle lightly with flour. Place Browned Butter Pastry on baking sheet; roll from center to the edges, forming a circle about 13 inches in diameter. Transfer pear mixture to center of crust, leaving a 2-inch border. Fold border up over pear mixture, pleating pastry as necessary to fit. Sprinkle center with sliced almonds.

3. Brush top and sides of crust with milk. If desired, sprinkle lightly with additional granulated or coarse sugar. Bake for 40 to 45 minutes or until crust is golden brown. Serve warm or cooled.

Browned Butter Pastry:
1. In a small saucepan, melt 2 tablespoons butter over medium heat until light brown; set aside to cool slightly. In a medium bowl, stir together 1 1/4 cups whole wheat pastry flour, 1 tablespoon sugar, and 1/4 teaspoon salt.
2. Using a pastry blender, cut in 2 tablespoons shortening and the browned butter until mixture resembles crumbs. Sprinkle 1 tablespoon cold water over part of the mixture; toss gently with a fork. Push moistened dough to side of bowl. Repeat moistening flour mixture, using 1 tablespoon cold water at a time, until all of the flour-shortening mixture is moistened (4 to 5 tablespoons cold water total). Form dough into a ball.
Nutritional Info (Per serving):
Calories: 185, Saturated Fat: 2g, Sodium: 77mg, Dietary Fiber: 4g, Total Fat: 6g, Carbs: 29g, Cholesterol: 6mg, Protein: 2g
Exchanges: Fruit: 1, Other Carb: 1, Fat: 1
Carb Choices: 2
Recipe Source:

Savory Breakfast Muffins Recipe

Prep Time: 20 mins
Cook Time: 22 mins
Rest Time: 5 mins
Total Time: 47 mins

Ingredients

  • 2 cup(s) flour, whole-wheat
  • 1 cup(s) flour, all-purpose
  • 1 tablespoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon pepper, black ground
  • 1/4 teaspoon salt
  • 2 large egg(s)
  • 1 1/3 cup(s) buttermilk
  • 3 tablespoon extra-virgin olive oil
  • 2 tablespoon butter, melted
  • 1 cup(s) scallion(s) (green onions), thinly sliced, (about 1 bunch)
  • 3/4 cup(s) bacon, Canadian-style, diced
  • 1/2 cup(s) cheese, cheddar, grated
  • 1/2 cup(s) pepper(s), red, bell, finely diced

Preparation

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
2. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl.
3. Whisk eggs, buttermilk, oil and butter in a medium bowl. Fold in scallions, bacon, cheese and bell pepper. Make a well in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
Nutritional Info (Per serving):
Calories: 217, Saturated Fat: 3g, Sodium: 339mg, Dietary Fiber: 3g, Total Fat: 9g, Carbs: 24g, Cholesterol: 50mg, Protein: 9g
Carb Choices: 1.5
Recipe Source: Eating Well

Oat Pancakes Recipe

Prep Time: 30 mins
Cook Time: 4 mins
Rest Time: 30 mins
Total Time: 34 mins

Ingredients

  • 1 1/4 cup(s) oats, rolled
  • 3/4 cup(s) flour, all-purpose
  • 1/2 cup(s) flour, whole-wheat
  • 1 tablespoon baking powder
  • 1/4 teaspoon salt
  • 3 egg white(s)
  • 2 1/4 cup(s) buttermilk
  • 2 tablespoon oil, cooking
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • cooking spray
  • strawberries, fans (optional)
  • light pancake and waffle syrup product, (optional)

Preparation

1. In a large bowl, combine oats, all-purpose flour, whole wheat flour, baking powder, and salt. Make a well in the center of flour mixture; set aside.

2. In a medium bowl, beat the egg whites with a fork; stir in buttermilk, oil, honey (if desired), and vanilla. Add egg white mixture all at once to flour mixture. Stir just until moistened (batter should be lumpy). Cover batter; allow to stand at room temperature for 15 to 30 minutes.

3. Coat an unheated griddle or heavy skillet with nonstick cooking spray. Preheat over medium-high heat. For each pancake, pour about 1/4 cup of the batter onto the hot griddle or skillet. Spread batter into a circle about 4 inches in diameter. Cook over medium heat for 4 to 6 minutes or until the pancakes are golden, turning to cook second sides when pancakes have bubbly surfaces and edges are slightly dry. If desired, garnish with strawberry fans and serve pancakes with strawberry syrup.

Nutritional Info (Per serving):
Calories: 189, Saturated Fat: 1g, Sodium: 317mg, Dietary Fiber: 3g, Total Fat: 5g, Carbs: 28g, Sugars: 4g, Cholesterol: 3mg, Protein: 8g
Exchanges: Starch: 1, Other Carb: 1, Fat: 0.5
Carb Choices: 2
Recipe Source:

Confetti Potato Salad Recipe

Prep Time: 30 mins
Rest Time: 4 h
Total Time: 30 mins

Ingredients

  • 1 1/2 pounds potato(es), round red
  • 1 cup(s) beans, green, cut into 2-inch pieces
  • 2 cup(s) broccoli florets
  • 1/2 cup(s) carrot(s), shredded
  • 1/2 cup(s) dressing, reduced-calorie ranch
  • 1/4 teaspoon pepper, black ground
  • milk, fat-free, (optional)

Recipe Tip:

Chill 4 to 24 hours.

Preparation

1. Cut potatoes into 1/2-inch cubes. Place potatoes in a large saucepan; add water to cover. Bring to boiling; reduce heat. Cover and simmer for 5 to 7 minutes or just until tender. Drain well; cool.

2. In a small saucepan, bring about 2 cups water to boiling. Add green beans; return to boiling. Cover and cook for 3 minutes. Drain; rinse with cold water.

3. In a very large bowl, combine potatoes, green beans, broccoli and/or cauliflower, and carrot. Add salad dressing and pepper; toss to coat. Cover and chill for 4 to 24 hours. If necessary, stir in enough milk to reach desired consistency.

Nutritional Info (Per serving):
Calories: 108, Saturated Fat: 0g, Sodium: 179mg, Dietary Fiber: 3g, Total Fat: 3g, Carbs: 18g, Cholesterol: 5mg, Protein: 3g
Exchanges: Vegetable: 0.5, Starch: 1, Fat: 0.5
Carb Choices: 1

Recipe Source:

Chard and Feta Tart Recipe

Prep Time: 10 mins
Cook Time: 1 h 5 mins
Rest Time: 20 mins
Total Time: 1 h 35 mins

Ingredients

  • 3/4 cup(s) flour, whole-wheat pastry
  • 3/4 cup(s) flour, all-purpose
  • 1 1/2 tablespoon thyme, fresh, chopped
  • 3/4 teaspoon salt
  • 3/4 teaspoon pepper, black
  • 1/3 cup(s) oil, olive, extra virgin
  • 5 tablespoon water, cold
  • 2 teaspoon oil, olive, extra virgin
  • 6 cup(s) chard, leaves and stems separated
  • 2 tablespoon garlic, minced
  • 2 tablespoon water
  • 2 large egg(s)
  • 1 cup(s) cheese, ricotta, part-skim
  • 1 teaspoon lemon zest
  • 1/8 teaspoon pepper, black ground
  • 1/2 cup(s) olives, Kalamata, pitted, chopped
  • 1/3 cup(s) cheese, feta, crumbled

Preparation

To prepare crust:
  1. Combine whole-wheat flour, all-purpose flour, thyme (or oregano), salt and 3/4 teaspoon pepper in a bowl. Make a well in the center and add 1/3 cup oil and 5 tablespoons water.
  2. Gradually stir the wet ingredients into the dry to form a soft dough. Knead on a lightly floured surface until the dough comes together.
  3. Wrap in plastic and chill for 15 minutes.
  4. Preheat oven to 400ºF.
  5. Coat a 9-inch tart pan with removable bottom with cooking spray.
  6. Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to the prepared pan and press into the bottom and up the sides. Trim any overhanging dough and use it to patch any spots that don’t come all the way up the sides. Prick the bottom and sides with a fork in a few places.
  7. Bake the crust until firm and lightly brown, 20 to 22 minutes.
  8. Let cool on a wire rack for at least 10 minutes.
To prepare filling:
  1. Meanwhile, heat 2 teaspoons oil in a large skillet over medium heat.
  2. Add chard stems and cook, stirring, until just tender, about 2 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add chard leaves and 2 tablespoons water and cook, stirring, until the leaves are just tender and the water has evaporated, 2 to 5 minutes.
  3. Transfer the greens to a sieve over a bowl and let drain and cool for 5 minutes.
  4. Whisk eggs, ricotta, lemon zest and 1/8 teaspoon pepper in a large bowl.
  5. in the greens, olives and feta. Pour the filling into the crust.
  6. Bake the tart until the top is lightly browned and a knife inserted in the center comes out clean, 30 to 35 minutes. Let cool for 10 minutes before cutting into wedges.
Nutritional Info (Per serving):
Calories: 287, Saturated Fat: 5g, Sodium: 547mg, Dietary Fiber: 2g, Total Fat: 18g, Carbs: 21g, Cholesterol: 68mg, Protein: 9g
Carb Choices: 1.5
Recipe Source: Eating Well

Salmon Penne Salad With Raspberry Vinaigrette Recipe

Prep Time: 30 mins
Cook Time: 6 mins
Rest Time: 4 h
Total Time: 36 mins

Ingredients

  • 9 ounce(s) fish, salmon fillet
  • 6 ounce(s) pasta, penne
  • 1 cup(s) asparagus, bias-sliced
  • 1 cup(s) raspberries
  • lettuce leaves
  • 2 scallion(s) (green onions)
  • 1/4 cup(s) vinegar, raspberry
  • 2 tablespoon oil, olive
  • 1 tablespoon mustard, honey
  • 2 teaspoon sugar
  • 1 clove(s) garlic, minced
  • 1/4 teaspoon pepper, black

Preparation

Salmon Penne Salad:
1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure the thickness of the fish. Remove 2 teaspoons of the Raspberry Vinaigrette; brush onto fish. Cover and chill the remaining vinaigrette until ready to use.

2. Preheat broiler. Place fish on the greased unheated rack of a broiler pan; tuck under any thin edges. Broil 4 inches from heat until fish flakes easily when tested with a fork, allowing 4 to 6 minutes per 1/2 inch thickness and turning once if 1 inch thick.

3. Meanwhile, cook pasta according to package directions, adding asparagus the last 2 minutes. Drain; rinse with cold water. Drain again. Return pasta to pan. Add reserved vinaigrette; toss gently to coat.

4. Flake cooked salmon. Add salmon to pasta; toss gently. Cover and chill until serving time.

5. To serve, add berries to pasta mixture; toss gently to mix. If desired, serve on 4 lettuce-lined plates. Top with green onion. Makes 4 (2-cup) servings.

Raspberry Vinaigrette:
In a small bowl, whisk together 1/4 cup raspberry vinegar, 2 tablespoons olive oil, 1 tablespoon honey mustard, 2 teaspoons sugar, 1 minced clove garlic, and 1/4 teaspoon ground black pepper. Cover and chill until serving time.
Nutritional Info (Per serving):
Calories: 368, Saturated Fat: 2g, Sodium: 42mg, Dietary Fiber: 4g, Total Fat: 14g, Carbs: 41g, Cholesterol: 33mg, Protein: 18g
Exchanges: Vegetable: 1, Starch: 2.5, Lean Meat: 1.5, Fat: 1.5
Carb Choices: 2.5

Recipe Source:

Sweet Grilled Salmon
Ingredients:
4 oz. salmon fillet
1 garlic clove, crushed
2 tsp. soy sauce, low sodium
2 tsp. brown sugar
1 tsp. olive oil
¼ tsp. lemon pepper
2 tsp. water

Instructions:
In small bowl, combine all ingredients except for salmon and stir together until sugar is well dissolved. Use this as a marinade for the salmon and refrigerate for 30 min-2 hours.

Preheat grill for medium heat. Place salmon on the preheated grill, and discard leftover marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. (May also be baked: bake in aluminum foil on cookie sheet at 425 F for about 15 minutes, or until flakes easily with a fork). Serve with bowtie pasta.

Bowtie Pasta

Ingredients:
1 oz farfalle (bow tie pasta)
6 cherry tomatoes
5 spinach leaves, torn
1 garlic clove, crushed
1 Tbsp. lemon juice
½ tsp. olive oil
1 tsp. parmesan cheese, fat free

Instructions:
Boil pasta according to package directions. Meanwhile, combine tomatoes and spinach in a bowl. When pasta is done cooking, drain and immediately add to bowl with spinach and tomatoes. Let stand for a few minutes while combining garlic, lemon juice and olive oil; whisk until well mixed. Drizzle dressing over pasta mixture, top with Parmesan cheese and toss gently to coat.

Nutrition Facts
(Serves 1):
Calories: 420
Total Fat: 15g
Saturated Fat: 2.5g
Trans Fat: 0g
Cholesterol: 65mg
Sodium: 480mg
Total Carbohydrates: 41g
Fiber: 3g
Protein: 31g

Recipe from ediets.com

Szechwan Shrimp

Once you smell the ginger and soy sauce that spice up this shrimp, you’ll be eager to dig in! Luckily, this dish takes only 10 minutes of cooking time.

PREP: 35 minutes
COOK: 10 minutes
MAKES: 4 servings
Ingredients
1 1/4 pounds fresh or frozen medium-size shrimp
4 teaspoons reduced-sodium soy sauce
4 teaspoons grated fresh ginger or 1/2 teaspoon ground ginger
1 tablespoon dry sherry or water
1 tablespoon Oriental chili sauce with garlic
1 teaspoon cornstarch
1 teaspoon toasted sesame oil
1/8 teaspoon kosher salt
Kosher salt
Freshly ground black pepper
1 1/2 teaspoons reduced-sodium soy sauce
1/2 teaspoon cornstarch
4 teaspoons canola oil
3 cloves garlic, minced (1 1/2 teaspoons minced)
2 cups fresh mushrooms, sliced
1 medium red bell pepper, cut into 1/2-inch pieces
2 cups fresh pea pods, trimmed
6 cups shredded Chinese (Napa) cabbage
1/4 cup dry-roasted peanuts
2 tablespoons sliced green onions (scallions)
Instructions
1. Thaw shrimp, if frozen. Peel, devein, and rinse shrimp; pat dry with paper towels. For sauce, in a small bowl combine the 4 teaspoons soy sauce, ginger, dry sherry or water, Oriental chili sauce, the 1 teaspoon cornstarch, sesame oil, and the 1/8 teaspoon kosher salt. Set aside.
2. Place shrimp in a medium bowl; sprinkle lightly with additional kosher salt and black pepper. Stir in the 1 1/2 teaspoons soy sauce and the 1/2 teaspoon cornstarch; set aside.
3. In a wok or 12-inch skillet heat 2 teaspoons of the oil over medium-high heat. Add garlic; stir-fry for 30 seconds. Add mushrooms; stir-fry for 3 minutes. Add bell pepper; stir-fry for 1 minute. Add pea pods; stir-fry for 2 minutes. Remove vegetables from wok.
4. Add remaining 2 teaspoons oil to wok or skillet. Add shrimp mixture; stir-fry for 2 to 3 minutes or until shrimp turn opaque. Stir sauce; add to wok. Cook and stir until boiling; cook and stir for 2 minutes more. Add mushroom mixture and Chinese cabbage. Toss to coat.
5. To serve, sprinkle with peanuts and green onions.
Nutrition Facts per serving: 328 cal., 14 g total fat (2 g sat. fat), 215 mg chol., 714 mg sodium, 16 g carbo., 3 g fiber, 35 g pro.
Recipe from www.sonomadiet.com

Blueberry-Ricotta Pancakes Recipe

Prep Time: 20 mins
Cook Time: 8 mins
Total Time: 28 mins

Ingredients

  • 1/2 cup(s) flour, whole-wheat pastry
  • 1/4 cup(s) flour, all-purpose, plus 2 tablespoons
  • 1 teaspoon sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon nutmeg, fresh, grated
  • 3/4 cup(s) cheese, ricotta, part-skim
  • 1 large egg(s)
  • 1 large egg white(s)
  • 1/2 cup(s) buttermilk, fat-free
  • 1 teaspoon lemon zest, freshly grated
  • 1 tablespoon lemon juice
  • 2 teaspoon canola oil, divided
  • 3/4 cup(s) blueberries, fresh or frozen (not thawed)

Preparation

1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just combined.

2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot.

3. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2 pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries, adjusting the heat as necessary to prevent burning.
Nutritional Info (Per serving):
Calories: 238, Saturated Fat: 3g, Sodium: 334mg, Dietary Fiber: 3g, Total Fat: 8g, Carbs: 30g, Cholesterol: 68mg, Protein: 12g
Carb Choices: 2
Recipe Source: Eating Well
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