Baked Bean Soup

From Moosewood Restaurants Daily Specials

INGREDIENTS
2 cups chopped onions
1 TBL olive oil
1/2 c. diced celery
1 cup peeled and diced carrots
1 TBL chili powder
2-3 tsp dijon mustard
2 cups water
1 1/2 cups undrained canned stewed tomatoes (14.5 oz can)
1 2/3 cups cooked white beans (or a 15.5 oz can)
2 tsp cider vinegar
2 TBL unsulphured molasses
1 TBL soy sauce
salt and ground black pepper to taste

DIRECTIONS:
In a soup ont on medium high heat saute the onions in the oilf ro about 10 minutes, stirring frequently until the onions are translucent.
Add the celery, carrots and chili powder and continue to cook until the vegetables are tender (about 5 min)
Stir in the mustard, water, tomatoes, beans, vinegar, molasses and soy sauce. Cover and bring to a boil. Then lower the heat and gently simmer for about 15 minutes.

Add salt and pepper to taste.

SERVES 4-6
Serving size--about 1 cup
Calories 170 per serving.

Garden Minestrone

One of the best Minestrone recipes we've tried.

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Yield: 8 servings (serving size: 1 1/2 cups soup and 2 tablespoons cheese)

Ingredients

• 2 teaspoons olive oil
• 1 cup chopped onion
• 2 teaspoons chopped fresh oregano
• 4 garlic cloves, minced
• 3 cups chopped yellow squash
• 3 cups chopped zucchini
• 1 cup chopped carrot
• 1 cup fresh corn kernels (about 2 ears)
• 4 cups chopped tomato, divided
• 3 (14-ounce) cans fat-free, less-sodium chicken broth, divided
• 1/2 cup uncooked ditalini pasta (very short tube-shaped macaroni)
• 1 (15.5-ounce) can Great Northern beans, rinsed and drained
• 1 (6-ounce) package fresh baby spinach
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 cup (4 ounces) grated Asiago cheese
• Coarsely ground black pepper (optional)

Preparation

Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add oregano and garlic; sauté 1 minute. Stir in squash, zucchini, carrot, and corn; sauté 5 minutes or until vegetables are tender. Remove from heat.

Place 3 cups tomato and 1 can broth in a blender; process until smooth. Add tomato mixture to pan; return pan to heat. Stir in remaining 1 cup tomato and remaining 2 cans broth; bring mixture to a boil. Reduce heat, and simmer 20 minutes.

Add pasta and beans to pan; cook 10 minutes or until pasta is tender, stirring occasionally. Remove from heat. Stir in spinach, salt, and 1/2 teaspoon pepper. Ladle soup into individual bowls; top with cheese. Garnish with coarsely ground black pepper, if desired.

Calories:217 (25% from fat)

Kathryn Conrad, Cooking Light, SEPTEMBER 2005

Chicken Yakitori

This is an easy go to recipe that can be marinating and then popped on the grill as soon as you're ready for dinner. Cooks fast--very tasty. A good menu standard.
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Yield: 4 servings (serving size: 1 kebab)

Ingredients

• 1/4 cup sake (rice wine)
• 1/4 cup low-sodium soy sauce
• 3 tablespoons sugar
• 2 tablespoons grated peeled fresh ginger
• 1/4 teaspoon crushed red pepper
• 2 garlic cloves, minced
• 1 pound skinless, boneless chicken thighs, cut into 24 bite-sized pieces
• 5 green onions, each cut into 4 (2-inch) pieces
• Cooking spray

Preparation

Combine first 6 ingredients in a small saucepan. Bring to a boil; cook until reduced to 1/4 cup (about 2 1/2 minutes). Remove from heat; cool.

Combine soy sauce mixture and the chicken. Cover and marinate in refrigerator for 1 hour.

Heat a large grill pan over medium-high heat.

Thread 6 chicken cubes and 5 green onion pieces alternately onto each of 4 (10-inch) skewers. Brush kebabs with the soy mixture. Coat pan with cooking spray. Place kebabs in pan, and cook 4 minutes on each side or until the chicken is done.

Calories: 172 (24% from fat)

David Bonom, Cooking Light, JULY 2004

Crab Rolls (Or Shrimp Rolls)

Good with imitation crab, or Shrimp, or fresh crab--whatever you've got!
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Make these crab rolls ahead, and take them on a picnic. You can find a 12-pack of dinner rolls in the bakery section of your local supermarket. Substitute lobster or chopped shrimp for crab, if desired.

Yield: 4 servings (serving size: 2 rolls)

Ingredients

• 1/4 cup finely chopped Vidalia or other sweet onion
• 1/4 cup low-fat mayonnaise
• 2 tablespoons chopped fresh chives
• 1 tablespoon Dijon mustard
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon hot pepper sauce (such as Tabasco)
• 1 pound lump crabmeat, drained and shell pieces removed (OR Substitute Shrimp)
  
• 1 1/2 tablespoons butter, softened
• 12 (1-ounce) dinner rolls, cut in half horizontally
• 12 Boston lettuce leaves (about 1 small head)
• 6 plum tomatoes, each cut into 4 slices

Preparation

Combine first 7 ingredients in a large bowl; toss well.

Spread butter onto cut sides of rolls. Heat a large nonstick skillet over medium heat. Place 6 roll halves, cut side down, in pan for 1 minute or until toasted. Repeat procedure with remaining roll halves. Spoon 1/4 cup crab mixture onto each bottom roll half. Place 1 piece of lettuce and 2 tomato slices on crab mixture; top with remaining roll halves.

Calories:320 (23% from fat)

David Bonom, Cooking Light, JUNE 2006

Hickory Planked Pork Tenderloin

So very easy to make and incredibly tender and delicious. You HAVE to try this!
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Yield: 4 servings (serving size: 3 ounces pork and 1/3 cup potatoes)

Ingredients

• 1 (15 x 6 1/2 x 3/8-inch) hickory grilling plank
• 1/4 cup Dijon mustard
• 1 tablespoon honey
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon chopped fresh rosemary
• 2 garlic cloves, minced
• 1 (1-pound) pork tenderloin, trimmed
• 2 cups (1/4-inch-thick) slices red potato (about 8 ounces)
• 1 tablespoon fresh lemon juice

Preparation

Immerse and soak plank in water for 1 hour; drain.

To prepare grill for indirect grilling, heat one side of grill to high heat.

Combine mustard, honey, pepper, rosemary, and garlic, stirring well with a whisk. Brush half of the mustard mixture over pork.

Place the potato in a microwave-safe bowl, and cover with plastic wrap. Microwave at high 1 minute. Add the remaining mustard mixture and juice; toss gently to coat.

Place plank on grill rack over high heat; grill 5 minutes or until lightly charred. Carefully turn plank over; move to cool side of grill. Place pork in the middle of charred side of plank; arrange potato mixture around pork in a single layer. Cover and grill for 20 minutes or until a meat thermometer registers 160° (slightly pink).

Nutritional Information

Calories:216 (22% from fat)

Cooking Light, JUNE 2003

Grilled Grouper with Lime and Mexicali Rice

Cod can be dull and boring--this recipe cranks it up--with the delicious flavor of charcoal--not a ton of spices. The fish was perfect--tender, meaty, hint of charcoal--yum.
The confetti rice was a treat. a little fussy to make, but was a great compliment to this dish
pss

Fresh grouper is a specialty at the Zamas resort. If you can't find chayote, a favorite winter squash of the Mayans, use zucchini.

Yield: 4 servings (serving size: 1 fillet and 1 1/4 cups rice)

Ingredients

• 4 (6-ounce) grouper fillets
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• Cooking spray
• 4 lime wedges
• Mexican Confetti Rice

Preparation

Rub fish with oil. Sprinkle with salt and pepper.

Heat a large nonstick grill pan over medium-high heat; coat pan with cooking spray. Add fish; cook 5 minutes on each side or until fish flakes easily when tested with a fork. Serve with lime wedges and rice.

Note: Nutritional anlaysis includes rice.

Cooking Light, DECEMBER 2004

Mexican Confetti Rice

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 2 teaspoons olive oil
• 1/2 cup chopped onion
• 1 garlic clove, minced
• 1 cup long-grain rice
• 3/4 cup finely chopped peeled chayote
• 2/3 cup fresh corn kernels
• 1/2 finely chopped carrot
• 2 cups water
• 3/4 teaspoon salt

Preparation

Heat oil in a large saucepan over medium-high heat. Add onion; sauté 2 minutes. Add garlic; sauté 1 minute. Stir in rice, chayote, corn, and carrot; sauté 3 minutes. Stir in water and salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until rice is tender.

Nutritional Information

Calories: 231 (12% from fat)

Cooking Light, DECEMBER 2004

Spiced Chicken Thighs

Oh my goodness this was good! It smells heavenly while cooking and then has such a layered flavor profile while yielding very tender meat that just falls off the bone.
Seriously-- y0u HAVE to try this one!
pss


For a weeknight, instant brown rice makes a fast side for this saucy dish. If you have time, though, basmati rice pairs particularly well with the flavors in the garam masala.

Yield: 4 servings (serving size: 2 thighs and about 1/3 cup sauce)

Ingredients

• 3/4 teaspoon olive oil
• Cooking spray
• 1 cup vertically sliced onion
• 2 teaspoons garam masala
• 1/2 teaspoon salt
• 1/4 teaspoon curry powder
• 8 chicken thighs (about 2 1/4 pounds), skinned
• 1/4 cup dry red wine
• 2 tablespoons red wine vinegar
• 1 cup fat-free, less-sodium chicken broth
• 3 tablespoons chopped fresh parsley

Preparation

Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Remove from pan.

Combine garam masala, salt, and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium-high heat 4 minutes on each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until chicken is done; stir in parsley.

Calories: 203 (30% from fat)

Cooking Light, SEPTEMBER 2003