529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us

Decorate Your Dinner,
Add A Vegetable

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2003 KVIQ Television Spots for Project LEAN Cuisine ~ Recipes ~
January 2003 Chilaquiles Tomato Sauce, White Beans, & Greens Sorta Pozole	February 2003 Spinach & Citrus Salad Penne with Artichoke Hearts Spinach & Tomato Strata Rice Pudding	March 2003 Oven-Fried Potatoes & Sweets Spicy Red Lentil Soup
April 2003 Roasted Asparagus & Carrots with Pine nuts Mexican Jicama Salad Chicken Ragout With Sweet Potatoes My Good Rhubarb Cake	May 2003 Veggie Bean Wrap Chicken Tabbouleh	June 2003 Broccoli Apple Slaw Italian-Style Sausage and Beans Potato Topper Bay Shrimp Cocktail Orange-Maple Glazed Bananas
July 2003 Morroccan Eggplant and Garbanzo Stew Cherry-Apple Skillet Pie Sassy Steak with Noodles Mango Salad	August 2003 Roasted Plums	September 2003 Fresh Corn and Tomato Soup Green Chile Chicken Salad Roasted Pasta Primavera
October 2003 Middle Eastern Tuna Salad Thai Broccoli Salad Cider-Braised Apples Broccoli and Cheese Quesadillas	November 2003 Simple Rice Pudding Italian Sausage and Bean Stew with Polenta	December 2003 Gingered Fennel Toss Baked Apples with Granola Mexicali Spuds Carrot, Jicama and Orange Salad

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January 14, 2003 Demo: Chilaquiles
(adapted from The Twenty Minute Low Fat Gourmet)

4 - 8" corn tortillas
2 whole eggs or 4 large egg whites, beaten
1 cup thick-and-chunky salsa, divided
1 tsp. ground cumin
1/2 tsp. salt (optional)
2 tsp. canola or olive oil
1 medium sweet onion, coarsely chopped
1 can (15 oz.) black beans, drained and rinsed

1. Cut tortillas in half. Stack halves and cut crosswise into 1/2-inch wide strips. Combine tortilla strips, beaten eggs or egg whites, 1/2 cup salsa, cumin, and salt (if desired) in a medium-sized bowl. Soften the tortillas by letting the mixture stand while cooking the onions.

2. Heat oil in a large nonstick skillet over medium heat. Add onion to skillet and cook, stirring occasionally, for 5-6 minutes or until onion is soft and light brown. Add black beans and heat through.

3. Add egg mixture to skillet and cook, turning occasionally with a spatula, until softly set. Serve with remaining salsa.
Serves 4

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January 22, 2003 -- Tomato Sauce, White Beans and Greens
(adapted from Eating Well Magazine)

1 tsp. olive oil
3 cloves garlic, finely chopped
2-3 cups prepared spaghetti sauce
3 cups coarsely chopped escarole, spinach or kale
1 - 15-oz. can great northern or cannellini beans, rinsed
1/3 cup dry white wine
salt & pepper

1. Heat oil in a saucepan over medium heat. Add garlic and stir until golden, about 30 seconds. 
2. Add spaghetti sauce, followed by greens, beans and wine. Bring to a simmer and cook until vegetable is tender, 1-5 minutes. 
3. Season with salt and pepper to taste. Serve over cooked pasta and top each serving with 1 Tbsp. grated parmesan cheese.
Makes 4 servings, with 334 calories per serving, 6 g. fat, 0 mg. Chol., 1064 mg. Sodium (if ½ tsp. salt is added to the recipe), and 8 g. fiber

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January 27, 2003 Demo: “Sorta Pozole”

1- 1-1/2 cups cubed cooked turkey or chicken
1-1/2 tsp. cumin
1 - 28 oz can of hominy, drained
2 cans fat free reduced salt chicken broth
1 cup prepared salsa (or more if desired)
15-oz. canned tomatoes (use any style)
1/2-3/4 lb kale, removed from stem or cabbage, shredded 
fresh cilantro, chopped (optional)
Corn tortillas

1. In a large saucepan, combine all ingredients; mix well.
2. Bring to a boil over medium-high heat, reduce heat and cover. Cook until kale is tender, about 10 minutes. If desired, serve garnished with chopped fresh cilantro and warmed corn tortillas.
Serves 4, with 345 calories per serving; 6 g. fat, 37 mg. Chol., 1063 mg. Sodium, 
2.7 g. fiber, 242 mg. Calcium, 5.6 mg. iron

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February 3, 2003 Demo: Spinach & Citrus Salad
(adapted from The Eating Well Rush-Hour Cookbook)

½ small red onion, thinly sliced
2 small pink or red grapefruit (or 3 oranges)
1 Tbsp. white-wine vinegar or rice vinegar
1 Tbsp. olive oil, preferably extra-virgin 
½ Tbsp. coarse-grain mustard
½ tsp. honey
1 clove garlic, finely chopped
Salt & pepper to taste
8 cups trimmed, washed, dried and torn spinach
1 tsp. poppy seeds

1. Place onions in a small bowl, add cold water to cover and soak for 10 minutes. Drain and set aside.
2. Remove the skin and white pith from grapefruit or oranges and discard. Work over a small bowl to catch the juice, and cut the grapefruit or orange segments from surrounding membrane; reserve segments in a small bowl. Measure 2 Tbsp. of the juice and set aside. 
3. In a salad bowl, whisk together vinegar, olive oil, mustard, honey, garlic, salt, pepper and the reserved fruit juice. Add spinach and the reserved onions and fruit sections. Toss and garnish with the poppy seeds. 
Serves 4 with 92 calories per serving; 4 g. fat, 0 mg. Chol., 112 mg. sodium 

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February 10, 2003 Demo: Penne with Artichoke Hearts
(adapted from Eating Well Magazine)

13.5 oz. can of quartered artichoke hearts, drained
10 oz. whole wheat penne or rigatoni
2 tsp. olive oil
1 small onion, halved and thinly sliced
1 clove garlic, minced
½ medium-sized red bell pepper, thinly sliced
1/2 tsp. dried oregano
salt and pepper to taste
2/3 cup vegetable fat free, reduced salt chicken broth, or dry white wine
2 Tbsp. lemon juice
1 cup low-fat ricotta cheese
1 Tbsp. grated lemon zest

1. Slice approximately 2/3 of the artichoke hearts into smaller wedges and set aside; finely chop the remaining artichokes into a paste and set aside.
2. In a large pot of boiling water, cook penne until just tender, approximately 10-15 minutes.
3. While the pasta is cooking, heat oil in a large nonstick skillet over medium heat. Add onion and garlic; cook, stirring for 1 minute. Add oregano, salt and pepper. Stir in approximately 1/4 cup water or broth and red bell pepper slices; cook until liquid evaporates and onions are limp, about 2 minutes.
4. Reduce heat to low, stir in remaining broth (or wine), lemon juice and all of the artichoke hearts. Simmer, stirring, until heated through, about 1 minute (if the mixture becomes dry, add 1-2 Tbsp. water). Add ricotta and stir until creamy.
5. When pasta is cooked and drained, add it to the skillet and mix well. Remove from the heat and stir in lemon zest.
Serves 4, with 378 calories per serving, 6 g. fat, 10 mg. chol., 106 mg. sodiium, and g fiber

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February 17, 2003 Demo: Spinach and Tomato Strata

1 tsp. olive oil
3 garlic cloves, minced
1-10 oz pkg. fresh, washed spinach
2 (14.5-oz.) cans diced tomatoes, drained and divided (use seasoned tomatoes for a different flavor)
Vegetable cooking spray
8-10 slices dense whole wheat or rye bread
2-1/2 cups nonfat or 1% low-fat milk
1/4 tsp. salt
5 large eggs
3/4 cup (3 oz.)shredded, reduced fat swiss or mozzarella cheese

1. Heat oil in a Dutch oven over medium heat. Add garlic and spinach, cook 3 minutes or until the spinach wilts and liquid almost evaporates. Cool.
2. Spread 1 can of tomatoes over the bottom of a 13 x 9-inch baking dish lightly coated with vegetable cooking spray. Arrange half of the bread slices over tomatoes; top with the second can of tomatoes, the spinach mixture and remaining bread slices.
3. Combine milk, salt, pepper and eggs in a large bowl, stirring with a whisk or fork. Pour over bread slices, sprinkle with cheese. Cover and refrigerate 3-4 hours (or overnight if a softer texture is preferred)
4. Preheat oven to 375 degrees. Uncover strata. Bake at 375 degrees for 50 minutes or until set.
Makes 9 servings, with 271 calories per serving, 7.8 g. fat, 131 mg. chol.,631
mg. sodium, fiber 3.4 g

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February 24, 2003 Demo:  Rice Pudding

1 large egg
1/4 cup brown sugar, firmly packed
1 tsp. whole wheat pastry flour or all-purpose flour
1/4 tsp. cinnamon
1 cup non-fat milk
1 cup cooked brown rice
2 tsp. butter or margarine
1/2 tsp. vanilla
1/4 tsp. ground nutmeg
1/3-1/2 cup dried fruit,(raisins, cranberries, chopped apricots, etc.)

1. Beat egg in a medium bowl, whisk in flour, cinnamon and sugar, and then
milk. Put mixture in top of a double boiler and cook over hot water, stirring
constantly, until mixture is slightly thick.
2. Add rice and dried fruit, and cook 10-15 minutes, or until pudding is
desired thickness. Stir in butter and vanilla. Put in serving bowl, sprinkle
with nutmeg and cool. Serve warm or cool.

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March 3, 2003 Demo:  Oven-Fried Potatoes & Sweets

1 lb. potatoes (preferably Yukon Gold)(approx. 2 large), scrubbed
1 lb. sweet potatoes (approx. 2 medium) scrubbed
1 Tbsp. olive oil
1/4 tsp. paprika
Salt and pepper to taste
(1/4 cup parmesan cheese optional)

1. Set oven rack in upper third of oven' preheat to 450 degrees. Lightly oil a baking sheet or coat it with nonstick spray.
2. Cut each potato lengthwise into 8 wedges. Cut sweetpotatoes into wedges about the same size. Place all potatoes in a large bowl and toss with oil, paprika, salt and pepper (and parmesan if desired).
3. Spread all potatoes in a single layer on the prepared baking sheet and roast for 10-15 minutes. Loosen and turn with a spatula; roast for 10-15 minutes longer, or until golden brown. Serve immediately.

Makes 6 servings, with 170 calories per serving, 2 g. fat, 0 mg. chol., 10 mg.
sodium, and 4 g. fiber

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March 10, 2003 -- Spicy Red Lentil Soup 
(adapted from Eating Well Magazine)

3 tsp. olive oil
1 onion, chopped (3/4 cup)
2 cloves garlic, finely chopped
1 tsp. ground cumin
4 cups fat free, reduced salt chicken or vegetable broth
¾ cups red lentils, rinsed
¼ cup bulgur
1 – 8-oz. can tomato sauce
1 bay leaf
1 – ½ Tbsp. lemon juice
Salt and pepper to taste (optional)
½ tsp. paprika
½ tsp. cayenne pepper

1. In a soup pot, heat 1 tsp. of the oil over medium heat. Add onions and cook, stirring, until softened, 3-5 minutes. Add garlic and cumin and cook for 1 minute. Add broth, lentils, bulgur, tomato sauce and bay leaf; bring to a simmer, cover and cook until lentils and bulgur are very tender (approx. 25 minutes). Stir occasionally. 
2. Remove and discard bay leaf. Add lemon juice and salt and pepper (if desired). 
3. Heat remaining 1 tsp.oil in a small skillet and stir in paprika and cayenne. Stir into pot of soup, or ladle soup into four bowls and top each bowl with about ½ tsp. of the mixture. 

Makes about four one-cup servings, with171 calories per serving, 4 g. fat, 0 mg. Chol., 997 mg. Sodium, and 6.4 g. fiber

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April 2, 2003 Demo: Roasted Asparagus & Carrots with Pine nuts
(adapted from Eating Well Magazine)

2 Tbsp. pine nuts
1 lb. Fresh asparagus, washed and trimmed 
½ lb fresh carrots, scrubbed and cut into long strips
¼ cup thinly sliced red onion
¼ tsp. salt
Pepper, to taste
¼ cup balsamic vinegar
Olive or canola oil cooking spray

1. Toast pine nuts in a small, dry skillet, stirring frequently over medium heat. Or, heat oven to 350 degrees and spread pine nuts in a small baking pan. Toast until light brown and fragrant, about 7 minutes. Transfer to a small bowl and cool. 
2. Increase oven temperature to 450 degrees. Spread all vegetables in a single layer on a baking sheet with sides. Lightly coat with vegetable oil cooking spray. Lightly sprinkle with salt and pepper. Roast, turning two or three times, until the vegetables are tender and browned, 10-15 minutes.
3. While the vegetables are roasting, bring the vinegar to a simmer over medium-high heat. Reduce the heat to medium-low and simmer, swirling the pan occasionally, until the vinegar is reduced to about 1 Tbsp. (about 5 minutes).
4. To serve, toss the vegetables with the reduced vinegar and sprinkle with pine nuts.

Makes 4 servings, with 68 calories per serving, 3 g. fat, 0 mg. Chol., 173 mg. Sodium, and 2 g. fiber.

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April 9, 2003 --  Demo: Mexican Jicama Salad

1 cup jicama, cut in 3-inch sticks
1 cup cucumber, cut in 3-inch sticks
1 cup pineapple, diced (fresh or canned)
½ cup fresh mango or papaya, diced
½ cup fresh lime juice
½ tsp. hot pepper sauce
torn romaine lettuce leaves

1. Toss together all the ingredients except the lettuce. Marinate 20 minutes before serving.
2. Serve on torn lettuce leaves. If desired, omit the hot pepper sauce from the marinade, and serve on the side at the table.

Serves 4, with 58 calories per serving, 0.4 g. fat, 0 mg. Chol., 8.5 mg sodium 

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April 15, 2003: Demo - Chicken Ragout With Sweet Potatoes 
(adapted from The Twenty Minute Low-Fat Gourmet)

2-3 Tbsp. flour (I use whole wheat pastry flour)
1 tsp. paprika
½ tsp. salt
8-oz. chicken breast cut for stir fry
2 tsp. canola or olive oil
1 medium-sized onion, coarsely chopped
2 cloves garlic, minced
1 - 14-oz. can fat free, reduced salt chicken broth
2 cups fresh or frozen broccoli florets, cut into small pieces
1 - 16oz can cut sweet potatoes, or 1 lb. fresh sweet potatoes, cut into ½ -1-inch pieces
1 tsp. finely grated lemon peel
1 cup mushrooms, quartered (optional)

1. Combine flour, paprika, and salt in a plastic bag. Add chicken and shake to coat. Heat oil in a large nonstick skillet over medium-high heat.
2. Cook chicken, onion, and garlic in oil for 3-4 minutes or until chicken is no longer pink.
3. Stir in broth, broccoli, fresh or frozen, mushrooms (if used), and sweet potatoes (fresh or canned). If using raw vegetables, cover and bring to a boil over high heat, then reduce heat and simmer for 5 minutes. If using canned potatoes and frozen broccoli, bring to a boil, turn down heat and simmer uncovered for 3 minutes, or until sweet potatoes and broccoli are heated through. Sprinkle with lemon peel and serve immediately.

Serve in bowls, or over rice or noodles.  Serves 4 with 285 calories per serving; 8.8 g fat, mg. Chol., mg. Sodium, g. fiber

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April 21, 2003: Demo - My Good Rhubarb Cake  
(adapted from Agnes Gleesing)

1/2 C. shortening (canola oil works well)
1 ½ cups sugar
1 egg
2C. whole wheat pastry flour (or enriched white flour)
1 tsp. baking soda
1/2 tsp. cinnamon
1/2 tsp. salt
1C. nonfat sour cream or nonfat vanilla yogurt
2 ½-3 C.rhubarb, cut into small pieces

1. Cream the first three ingredients.
2. Combine flour and other dry ingredients and add alternately with the sour cream to the egg/sugar mixture.
3. Fold in rhubarb and put in 9x13 baking pan that has been lightly coated with vegetable cooking spray.
4. Top with the following:

• 1/4C. sugar
• 1 tsp. cinnamon

    5.  Sprinkle over cake before baking. Bake at 350 for approximately 45 minutes.

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May 14, 2003 -- Veggie Bean Wrap
(adapted from Discover the Secret, 5 A Day for Better Health)

2 red or green bell peppers (or one of each), chopped
1 medium onion, thinly sliced
2 cups cooked (or 1, 15-oz. can black or pinto beans drained and rinsed)
2 mangoes, peeled, pit removed, and chopped
Juice of 1 lime (approx. 3 Tbsp.)
½ cup chopped cilantro
1 avocado, peeled, pit removed, and chopped
4 10-inch whole wheat flour tortillas
Optional: Grated carrot, zucchini or other seasonal vegetables to cook with the onions and peppers

1. Saute’ peppers and onion for 5 minutes. Add beans, stir well, and reduce heat to low. Simmer for about 5 minutes.

2. In a small bowl, combine mangoes, lime juice, cilantro, and avocado. If desired, reserve ½ of the mixture to use as a salsa accompaniment for the wrap, or use as a topping.

3. Fill warmed tortillas with ¼ bean mixture and ¼ mango mixture.

4. Fold ends of the tortilla in. Roll up to make a burrito.

Makes 4 servings, with 396 calories per serving, 12 g. fat, 0 mg. Chol., 329 mg. Sodium and 16 g. fiber  

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May 21, 2003 -- Chicken Tabbouleh
(adapted from Eating Well Magazine)

2 cups water 
1 cup bulgur (or cracked wheat)
2-3 cups cubed, cooked chicken breast (1-inch cubes)
1 cup chopped fresh parsley (or cilantro)
1 cup chopped green onions or red onion
1/3 cup currants or raisins
¼ cup frozen orange-juice concentrate
2 Tbsp. lemon or lime juice
1 Tbsp. Olive oil
1 tsp. ground cumin
¼ tsp. cayenne pepper, or to taste
Salt and pepper to taste

1. In a large saucepan, bring water to a boil.  Add bulgur and remove from heat.  Let stand until most of the water is absorbed, 20 to 30 minutes.

2. Drain bulgur well, squeezing out excess moisture.  Transfer to a large bowl.  Add chicken, parsley (or cilantro), onion and currants.

3. In a small bowl, whisk orange juice concentrate, lemon or lime juice, oil, cumin and cayenne until blended.  Season with salt and pepper.  Toss with bulgur mixture.  Adjust seasoning and serve.

Makes about 8 cups, for 6 servings, with 240 calories per serving, 5 g. fat (1 g. saturated fat), 48 mg. Chol., 50 mg. Sodium, and 6 g. fiber. 

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June 4, 2003 -- Broccoli Apple Slaw

1 cup broccoli, thinly sliced
2 cups cabbage, thinly sliced
1 apple, cored and diced (leave skin on)
½ -1 cup nonfat light vanilla-flavored yogurt
¼ cup slivered almonds (or use walnuts or pecans)
ground cinnamon (optional)
1 green onion, thinly sliced (optional)
¼ cup thinly sliced red bell pepper (optional)

Combine broccoli, cabbage, apple (and other vegetables, if used), yogurt and almonds together in a medium-sized mixing bowl and stir well. Refrigerate until ready to serve.

Makes 4, 1 cup servings, with 102 calories per serving; 3 g. fat, 0 mg. chol., 37 mg. sodium, and 3 g. fiber.

* For added zip, mix 1-3 tsp. light soy sauce or vinegar into this salad just before serving.

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June 11, 2003 --  Italian-Style Sausage and Beans Potato Topper

(adapted from the Twenty Minute One-Dish Gourmet)

1 Tbsp. olive oil
1 small fennel bulb, peeled and chopped (reserve tender frond tops for garnish)
2 tsp. minced garlic
8 oz. fully cooked Italian sausage (reduced fat preferred)
1 - 15-oz can diced tomatoes with Italian herbs
1 tsp. dried Rosemary, crushed
1 16-19-oz. can cannelloni or pinto beans, drained and rinsed 
salt and pepper to taste
4 medium-sized baking potatoes, scrubbed, pierced and microwave "baked"

1. Heat oil in a large saucepan over medium heat. Add chopped fennel and garlic and cook approximately 5 minutes, stirring occasionally.

2. Cut sausage in half length-wise and cut into 1/4-inch slices. Add sausage, tomatoes, rosemary to the saucepan, cover and simmer for approximately 5 minutes. Stir in beans and cook another 4-5 minutes, until fennel is tender.

3. Serve over baked potatoes that have been split open and fluffed. Top with lightly chopped fennel fronds.

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June 18, 2003 -- Bay Shrimp Cocktail

(adapted from The 5 in 10 Cookbook)

¼ lb. cooked baby shrimp (shrimp meat)
1 can (14 ½ oz) peeled, diced tomatoes, in juice (may be seasoned)
4 green onions
1 stalk celery, diced
½ ripe avocado
½ tsp. hot pepper sauce or chili paste
¼ tsp. salt
lemon wedges

1. Place the shrimp in a bowl. Stir in the tomatoes with their juice.

2. Trim away the root ends of the green onions and rinse them. Cut the onions in half lengthwise, then slice thinly.

3. Peel and dice the avocado. Gently fold the avocado chunks, the celery, and green onions into the shrimp and tomato mixture.

4. Season the shrimp cocktail with the hot sauce or chili paste and salt.

Spoon into stemmed goblets, with a wedge of lemon on the lip of each goblet. Serve at once or refrigerate until chilled.

Makes 4 generous servings, with 105 calories per serving, 5 g. fat, 55.7 mg. Chol., 720 mg. Sodium, and 2.6 g. fiber

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June 25, 2003 -- Orange-Maple Glazed Bananas

(adapted from The 5 in 10 Cookbook)

1 tsp. butter or trans-fat free margarine
2 Tbsp. orange juice concentrate
1 Tbsp. maple syrup
2 Tbsp. water
½ tsp. vanilla or rum flavoring
2 bananas
ground nutmeg
1 pint light vanilla or coffee ice cream or frozen yogurt

1. Melt butter or margarine in a medium-sized frying pan. Add the maple syrup, orange juice concentrate, and water, stirring and cooking until slightly thickened and well- blended.

2. Peel the bananas. Cut in half lengthwise, then cut crosswise in quarters. Add the vanilla or rum flavoring and bananas to the orange syrup and cook, turning gently once or twice, until the bananas are heated through, 1-2 minutes.

3. Place a scoop of ice cream or frozen yogurt in 4 dessert dishes. Spoon the bananas and sauce over the ice cream and serve immediately.

Serves 4, with 202 calories per serving, 3.6 g. fat, 12 mg. chol., 74 mg. Sodium, 1.5 g. fiber

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July 7, 2003 -- Morroccan Eggplant and Garbanzo Stew

1 medium eggplant
1 large onion, halved and cut into thin crescents
2 large garlic cloves, minced
1 medium red or green pepper, cut in ½-1-inch pieces
1 - 1 ½ cups water
1 tsp. curry powder
1 Tbsp. lemon juice
2 tsp. honey
3 Tbsp. ketchup
2 - 15-oz can (or 2 cups cooked) garbanzo beans, rinsed and drained
½ cup raisins
Garnish: 1 cup chopped tomato; 1 orange, cut into wedges, plain nonfat yogurt

1. Eggplant can be prepared in several ways: a.) Peel and cut into 1-inch pieces (about 4 cups). Place in a vegetable steamer, set over boiling water, cover and cook for 12 minutes, until tender but not mushy, or b.) Cut unpeeled eggplant into 1-inch pieces, place on a lightly oiled baking sheet and bake for 10-15 minutes at 400 degrees, or until lightly browned.

2. In a saucepan or skillet, combine onion, garlic, green pepper, and 2 Tbsp. water. Cover and place over low heat for 5-10 minutes, or until vegetables soften.

3. Add curry powder and cook briefly. Add lemon juice, honey, ketchup and remaining water. Bring to a boil.

4. Stir in garbanzos, eggplant and raisins, and simmer uncovered for 5 minutes. Garnish as desired, with tomato, orange, and yogurt.

Serves 6, with 297 calories per serving, 3.3 g. fat; 0.8 mg. Chol.; 395 mg. Sodium, 12.7 gm. fiber

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July 14, 2003 -- Cherry-Apple Skillet Pie

(adapted from Food for Health)

1-1-1/2 cups fresh or frozen pitted cherries, unsweetened (or try blueberries or cranberries)
2-3 baking apples, cored and thinly sliced (or use peaches, nectarines or mangoes
2 Tbsp. sugar
1 tsp. cinnamon
2 cups prepared pancake batter (preferably whole grain)

1. Preheat oven to 375 degrees. Lightly spray a large, nonstick skillet with vegetable oil cooking spray and heat over medium high heat (the pan will go into the oven later, so use one that is oven-safe). Place cherries, apples (or other fruit), sugar and cinnamon in pan and sauté until apples are tender - about 3 minutes. Shake fruit so it is level in the pan.

2. Pour pancake batter over the top of the fruit and place the pan in the oven. Bake until center is firm, about 12-15 minutes; the top will be very light in color.

3. Cut into quarters and serve each piece upside down with the fruit on the top.

Makes 4 servings with 200 calories each; 1 g. fat, 0 mg. Chol., 370 mg. Sodium, 2 g. fiber

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July 21, 2003 --  Sassy Steak with Noodles

(adapted from The Twenty-Minute Low-Fat Gourmet)

8 oz. uncooked whole wheat fettuccini or spaghetti
1 lb - 3/4 -inch-thick, well-trimmed boneless top sirloin, cut into thick slices
1 ¼ tsp. Cajun, Creole, or Mexican seasoning blend
Nonstick vegetable spray
1 medium-sized bell pepper (any color), coarsely chopped
½ medium onion, halved and thinly sliced
2 cloves garlic, minced
1 - 16-oz. can stewed or seasoned tomatoes
1 Tbsp. water
1 tsp. cornstarch

1. Cook noodles in lightly salted, boiling water until tender, approximately 15-20 minutes.

2. While noodles are cooking, sprinkle both sides of steak slices with seasoning blend. Coat a large nonstick skillet with vegetable cooking spray. Combine chopped bell pepper, onion and garlic in the skillet and cook over medium-high heat, stirring occasionally, for 2 minutes.

3. Push vegetables to the side of the pan and add the steaks. Brown the steak slices for 1-2 minutes per side. Add tomatoes and their liquid and reduce heat. Cover and simmer for 10-12 minutes.

4. Transfer cooked noodles to a serving platter. Remove steaks from skillet and place on top of noodles. In a small bowl, combine water and cornstarch, mixing until smooth. Add to the sauce, cooking and stirring frequently for one minute, or until the sauce thickens. Pour over steaks and noodles and serve.

Serves 4 with 424 calories per serving, 9 g. fat; 74 mg. Chol., 520 mg. Sodium 9.8 g. fiber

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 July 28, 2003 -- Mango Salad 

(adapted from Cooking Healthy, by the San Diego Nutrition Network)

2 cups mango, firm but ripe, cut into 1" pieces (about 2 medium)
1 cucumber, peeled and seeded (if desired), cut into half slices
½ cup red or green pepper, diced
¼ cup red onion, diced
1 jalapeno chili, seeded and minced, or to taste
¼-1/2 cup cilantro, chopped
3-4 Tbsp. fresh lime juice, or to taste
1 Tbsp. brown sugar, optional
a pinch of salt

1. Combine the first 6 ingredients for the salad in a mixing bowl and toss to mix.

2. Add lime juice, brown sugar and salt. Adjust seasonings to taste.

3. If serving later, reserve the cucumber and add before serving.

Cooking suggestions: Serve with chicken, fish, or shrimp; and rice; try substituting fresh mint for the cilantro.

Serves 6, with 5 calories per serving; 0 g. fat; 0 mg. Chol.; 54 mg. Sodium; 1 g. fiber

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August 6, 2003 -  Roasted Plums

(adapted from Eating Well’s Rush-Hour Cookbook)

8-10 ripe plums, cut in half and pitted (2 lbs.)
½ cup sugar
3 Tbsp. lemon juice
1 tsp. grated lemon zest
optional: 1 Tbsp. plum or other flavor brandy

1. Preheat oven to 400 degrees. Place plums skin-side down in a 9-inch baking dish. Sprinkle the plums with sugar and lemon juice. 
2. Bake for 30 to 40 minutes, shaking the pan occasionally to distribute the juices, or until the juices are thickened and the plums are tender.  (If the juices start to burn before the plums are tender, add a little water and cover the dish with aluminum foil.)
3. Remove from oven and stir lemon zest (and brandy, if using) into the pan juices.
4. Serve warm plums in individual bowls with pan juices spooned over, or serve with shortcake, or over vanilla frozen yogurt.

 Serves 6, with 151 calories per serving, 1 g. fat; 0 mg. Chol., 0 mg. Sodium 

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September 2, 2003 -  Fresh Corn and Tomato Soup

(adapted from Sunset Magazine)

1/2 onion, chopped

1 stalk celery, chopped

1-2 cloves garlic, minced

1/4 teaspoon cayenne pepper

1 teaspoon olive oil

5 medium ears of corn (or 5 cups corn)

4 good sized tomatoes (or 1 – 14 ½ oz. can diced tomatoes)

1-8 oz. can tomato sauce

1/2 teaspoon salt

1 quart water or vegetable stock

1 Jalapeno pepper, seeded and chopped 

1/2 cup lightly chopped fresh coriander leaves (cilantro)

1.    Sauté' onion, celery, garlic and cayenne in oil,  in a heavy 3 quart pan until tender.

2.    Strip corn from cobs.  Remove stem ends of tomatoes and cut up coarsely.  Add corn, tomatoes, jalapeno pepper, water and salt to sautéed vegetables.  Bring to a boil, and then simmer at a low heat, covered just until corn is tender... about 20 minutes. 

3.    Add cilantro at serving time.  

Serves 6-8 , with  205 calories per serving: 3g fat; 0.0 g chol; 528 mg sodium. 

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September 9, 2003 -  Green Chile Chicken Salad

1 pound skinless chicken breasts
14 oz. can or jar of green salsa or homemade green salsa
1 head of romaine or other dark green leaf lettuce, torn into bite-sized pieces
2 large tomatoes, chopped
1 cup reduced fat cheddar cheese, grated
1 14 ½ oz. can black or pinto beans, rinsed and drained
½ cup low fat (light) or non fat sour cream
Baked tortilla chips

1. In a large pot, bring chicken to a boil, simmer until cooked, and remove from pot.  Discard liquid.  Meanwhile, wash and prepare vegetables.  Shred chicken and return to same pot, add the green salsa and cook for about 5 minutes, remove from heat allowing to cool. 
2. In a large bowl, place the lettuce, tomatoes, cheese, and beans, toss gently.  Add the chicken, toss.  Garnish each serving with 1 tablespoon sour cream and a couple of chips.  Serve immediately. 

Serves: 6
Serving size: 1 ¾ cup 

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September 16, 2003 -- Roasted Pasta Primavera

        From Northcoast Project LEAN

1 lb. whole wheat spaghetti, broken into 3-4-inch pieces
2 pounds of assorted summer vegetables, such as Japanese eggplant, zucchini, pattypan, bell or other sweet peppers (any color), green beans, green onions, or other favorites
2 Tbsp. olive or canola oil
2 - 3 cloves garlic, finely chopped
Salt and pepper to taste
½ cup grated Parmesan cheese
¼ cup balsamic vinegar (or 3 Tbsp. reduced* balsamic vinegar)
2 -3 Tbsp. chopped fresh basil
1 - 15 oz. can garbanzo beans, drained and rinsed (optional)
Cherry tomatoes (optional)  

    1.  Position oven racks to bottom third and middle of oven;
         preheat to 450 degrees.

    2.  Cut vegetables into 2-inch lengths and slice into strips
         or rounds (or both).  In a large bowl, toss vegetables
         with oil, chopped garlic, salt and pepper.

    3.  Divide the vegetables between two or more baking pans
         so that they are in thin layers.  Place pans on bottom two
         racks of the oven and roast for 10 minutes.  Stir the
         vegetables, reverse the positions of the pans, and roast
         another 10-15 minutes, or until vegetables are tender and 
         lightly browned.

    4.  Heat a large pot of lightly salted water to boiling.  Add the
         spaghetti, cook until tender, about 15 minutes, and drain.
         If desired, keep the pasta hot until the vegetables are 
         cooked.

    5.  Add the vegetables (and garbanzos, if used) to the spaghetti,
         stir in Parmesan cheese and chopped basil.  Garnish with
         cherry tomatoes, if desired.

Makes 4 generous servings, with 545 calories per serving, 12 g. fat, 8 mg. chol., 208 mg. sodium, 17g. fiber (figures are without the addition of garbanzo beans and tomatoes).

* To reduce the balsamic vinegar, cook ½ cup at medium heat until there is approximately one-half of the original volume, or ¼ cup.  

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October 7, 2003 --  Middle Eastern Tuna Salad 
(adapted from Eating Well Magazine)

1/3 cup nonfat plain yogur
2 Tbsp. tahini or fruity olive oil
1 tsp. lemon juice
2 cloves garlic, minced
1 tsp. ground cumin
1 - 6-oz. can tuna packed in water, drained and flaked
1 cup garbanzo beans, drained and rinsed (1/2 can)
¼ cup chopped parsley or basil
Salt & pepper to taste

1. Whisk together yogurt, tahini, lemon juice, garlic and cumin in a bowl. 

2. Stir in tuna, garbanzos and herb (parsley or basil), and season with salt and pepper. Serves 3, with 255 calories per serving; 12 g. fat, 24 mg. Chol., 901 mg. Sodium. Delicious served in pita bread or tortillas with fresh spinach or romaine lettuce and thinly sliced mild onion.

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October 14, 2003 -- Thai Broccoli Salad
(from the UIHS Community Nutrition Program)

3 cups broccoli, minced
1 cup broccoli florets
1 cup red bell pepper, diced
1/4 cup green onions, minced
1/4 cup cilantro leaves, chopped
1 recipe Royal Orange Thai Dressing

1.  Bring a pot of water to boil.

2.  Trim away the tough outer "skin" of the broccoli stem.  Mince finely, or chop in a food processor.  Reserve a few clusters for florettes.

3.  Combine minced broccoli with florettes.

4.  Add broccoli to the boiling water for approximately one minute; remove as soon as it turns bright green.  Rinse in cold water.

5.  Prepare dressing; toss with broccoli and other veggies.

Royal Orange Thai Dressing

5 Tbsp. orange juice
1 tsp. fresh ginger, minced
1 tsp. garlic, minced
1Tbsp. lite soy sauce
1 Tbsp. toasted sesame oil
1/4 cup rice vinegar
Pinch Cayenne pepper

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October 21, 2003 -- Cider-Braised Apples

(adapted from The Eating Well Rush Hour Cookbook)

4 large tart apples, such as Granny Smith, Braeburn, or Waltana, peeled, cored and cut into 1/2 to 3/4-inch thick slices
1 tsp. cinnamon
1/2 tsp. ground cinnamon
1/2 tsp. ground allspice
1 tsp. butter
2 tsp. canola oil
2-3 Tbsp. finely chopped crystallized ginger
2 Tbsp. toasted slivered or sliced almonds

1.  In a mdeicum-sized bowl, toss apples with cinnamon, allspice and nutmeg.

2.  In a large nonstick skillet, heat butter and oil over medium heat.  Add the apple mixture; saute' for 1 minute.

3.  Pour in cider, cover and reduce heat to medium-low.  Simmer until the apples are tender, 12-15 minutes.  Stir in ginger and serve hot, topping each serving with toasted almond slices.

Serves 4, with 139 calories per serving, 4 g. fat., 5 mg. Chol., 22 mg. Sodium

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October 28, 2003 -- Broccoli and Cheese Quesadillas

 

(adapted from Cooking Healthy and the San Diego Nutrition Network)

 

2 cups broccoli, chopped, cooked 2 minutes (or frozen, chopped broccoli that is thawed and drained well

4 whole wheat (8-inch) or corn tortillas

¾ cup lowfat cheddar or jack cheese, shredded

1-2 fresh chiles, minced or 1 small can diced green chilies

4 Tbsp. chopped cilantro (optional)

 

1. Assemble quesadillas: Place ½ cup broccoli on one half of each tortilla; cover with 3 Tbsp. cheese, some of the chile and 1 Tbsp. cilantro.
2. Spray large frying pan with nonstick cooking spray. Heat on medium.
3. Fold each quesadilla in half and place in pan. Cook 1-2 minutes. Turn and cook on the other side 1 minute or until cheese melts.
4. Cut each quesadilla into 3 pieces to serve.

Makes 4 servings, with 211 calories per serving, 5 g. fat, 5 mg. Chol., 468 mg. Sodium, and 4 g. fiber

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November 10, 2003 -- Simple Rice Pudding

 

1 large egg

1/4 cup brown sugar, firmly packed

1 tsp. whole wheat pastry flour or all-purpose flour

1/4 tsp. cinnamon (optional)

1 cup non-fat or 1% fat milk

1 cup cooked brown rice

2 tsp. butter or margarine

1/2 tsp. vanilla

1/4 tsp. ground nutmeg

1/3-1/2 cup dried fruit, (raisins, cranberries, chopped apricots, etc.)

 

1. Beat egg in a medium bowl, whisk in flour, cinnamon and sugar, and then milk. Put mixture in top of a double boiler and cook over hot water, stirring constantly, until mixture is slightly thick.

2. Add rice and dried fruit, and cook 10-15 minutes, or until pudding is desired thickness. Stir in butter and vanilla. Put in serving bowl, sprinkle with nutmeg and cool. Serve warm or cool.

Serves 4, with 209 calories per serving, 4 g. fat, 63 mg. Chol., 81 mg. Sodium and 1.8 g. fiber  

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November 24, 2003 -- Italian Sausage and Bean Stew with Polenta

(adapted from Eating Well Magazine)

 

1/4 lb. Italian-style turkey or chicken sausage (bulk or link)

1/2 cup dry white wine

2 - 14-1/2 ounce cans diced tomatoes with basil, garlic and oregano, undrained

1 - 15 ounce cans cannellini, Great Northern or pinto beans, drained and rinsed

Salt and pepper to taste

1 - 16-ounce package prepared polenta, cut into 1/2-inch thick slices

 

1.  In a large non-stick skillet, cook sausage (heat if it is pre-cooked), until it is no longer pink, about 3 minutes.

 

2.  Add wine and stir, scraping up any browned bits.  Add tomatoes and cook, stirring occasionally, until sauce thickens, about 6 minutes.  Stir in beans, reduce heat to low and simmer until heated through, 5 to 10 minutes.  Season with salt and pepper.

 

3.  Lightly coat a medium-skillet with vegetable cooking spray (preferably use a cast-iron skillet with ridges to give a grilled appearance).  Heat pan over medium-high heat.  Cook polenta in batches until pieces are crusty, about 3 minutes per side.

 

4.  Divide the polenta slices between  plates and spoon stew over the top.  Serve immediately.  (Sprinkle each serving with 2 tsp. parmesan cheese if desired.)

 

Makes 6 cups of stew for 4 servings, with 480 calories per serving, 5 g. fat; 18 mg. chol., 1,340 mg. sodium, and 4 g. fiber.

 

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December 3, 2003 -- Gingered Fennel Toss

(adapted from Eating Well Magazine)

 

2 mediium-large fennel bulbs with feathery tops (2 lbs.)

1 piece fresh ginger, about 1-inch long, peeled

2 tsp. vegetable oil, preferably canola oil

¼ tsp. salt, or to taste

2 Tbsp. dry sherry*

½ tsp. sugar

* 2 Tbsp. apple juice can be substituted for the sherry and sugar.

 

1.  Finely chop feathery fennel tops and set aside. (Reserve stalks for another use.) Quarter each bulb lengthwise; remove any heavy outer layer and part of the core.

2.  Cut cross-wise into very thin slices. With a vegetable peeler, shave slivers of ginger; cut into thin strips to make about 1 Tbs.

3.  Heat oil in a large heavy skillet over medium-low heat. Add fennel and toss to coat. Add salt. Continue tossing frequently until somewhat tender, about 5 minutes.

4.  Add sherry, sugar, (or apple juice), 2 tsp. of the ginger and 2 Tbsp. water.  Cover and cook for 2 minutes. Uncover and cook, tossing, until tender and lightly browned, 3-4 minutes more, adding additional ginger to taste. Sprinkle with reserved, chopped fennel tops.

 

Serves 4, with 65 calories per serving, 3 g. fat, o. mg. Chol., 342 mg. Sodium

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December 10, 2003 -- Baked Apples with Granola

(adapted from Eating Well Magazine)

 

1 Tbsp. butter or margarine

1-1/2 Tbsp. lemon juice

4 large baking apples

3 Tbsp. sugar

2/3 cup low-fat granola (I used maple)

1 large egg white

1-1/2 cups apple cider

 

1.     Preheat oven to 350 degrees. In a small pan, melt butter over low heat (or melt in the microwave using a custard cup). Remove from heat or microwave and add lemon juice.

 

2.     Peel apples about 1/3 down from the top, leaving the skin on the lower part. With a grapefruit knife or paring knife, carefully cut out apple cores, leaving the bottom intact. Widen the opening at the top of the apple by cutting about 1/2 inch off, using a 45 degree angle from the top.

 

3.     Place apples in an 8-inch or 9-inch baking dish. Brush the peeled parts of the apples with 1 Tbsp. of the butter/lemon juice mixture, and sprinkle them with 1 Tbsp. sugar.

 

4.     In a food processor or blender, pulse granola until it forms coarse crumbs. Add egg white, remaining butter mixture and 1 Tbsp. sugar; pulse until just combined.

 

5.     Spoon granola mixture into apples, spreading it slightly over the tops. Sprinkle with remaining 1 Tbsp. sugar. Pour cider into bottom of dish, around apples.

 

6.     Bake apples for 50-60 minutes, or until tender, and filling is puffed and brown. Loosely cover tops of apples with foil if they start to brown too quickly. You can also "bake" them in the microwave at 50% power for approximately 15 minutes. They aren't brown from the carmelizing sugars, but the apple cider cooks down and becomes a nice sauce and they're delicious! Let the apples cool in the pan for 15-20 minutes before serving.

Makes 4 servings, with 260 calorie s per serving; 5 g. fat, 8 mg. chol. (if butter is used); 65 mg. sodium, 4 g. fiber.

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December 17, 2003 -- Mexicali Spuds

 

4 Medium baking potatoes

1 can or 1 1/2 cups canned or cooked beans

1 cup salsa

2 cups low fat or fat free cottage cheese

1 cup shredded reduced fat cheese

2 green onions, sliced

1/4 c. cilantro or parsley, chopped

4 Tbsp. sliced black olives

 

1.  Bake or microwave to cook the potatoes.

 

2.  Stir together beans and salsa.  Warm in the 

     microwave.

 

3.  Spoon cottage cheese over potatoes; pour bean    

     mixture over each.

 

4.  Add black olives, green onion, parsley or cilantro,

     and grated cheese.

Cook in microwave until cheese melts.

Serves 4.

 

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December 24, 2003 -- Carrot, Jicama and Orange Salad

(adapted from Cooking Healthy/Cocinando Saludable!)

 

2 c scrubbed and grated carrots

2 c diced jicama

2 oranges, peeled and chopped

2 Tbsp. parsley or cilantro, chopped

2-3 Tbsp. lime juice, or more to taste

2 Tbsp. light or low fat mayonnaise

¼ tsp. salt

½ tsp. chili powder

 

1.  In a large bowl, mix together carrots, jicama, oranges, and
     parseley.

2.  In a small bowl, mix together lime juice, mayonnaise, salt, 
     and chili powder.

3.  Stir lime mixture into carrot salad. Mix well. Adjust 
     seasonings and serve.

Makes 4 generous servings, with 106 calories per serving; 1 g fat; 0 mg. Chol.; 132 mg. Sodium; 7 g. fiber