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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2004 KVIQ Television Spots for Project LEAN Cuisine ~ Recipes ~
January 2004 Simple Lasagna Pasta with Eggplant Ragu Seven-Minute Vegetable Soup	February 2004 Rosy Poached Pears	March 2004 Black Bean Soup Easy Delicious Swiss Chard
April 2004 Green Enchiladas Apple-Rice Pudding Delight Braised Cabbage	May 2004 Nutty Chicken Stir-Fry	June 2004 Fresh Spinach and Cilantro Salad Tortilla Calzone Scandinavian Chilled Berry Soup
July 2004 Spiffy Greens and Dressing Sugar Snap and Chicken Sauté Stromboli	August 2004 Potato Sauté Gingered Peach Gratin	September 2004 Veggie Medley with Salsa Dip Spicy Eggplant Apple-Pear Clafouti Kid-Friendly Veggie Spaghetti Apple Slaw
October 2004 Sautéed Winter Squash Microwaved Maple-Filled Pears	November 2004 Parmesan Roasted Sweet Potato Skins Pumpkin Muffins	December 2004 Indonesian Chicken and Pear Salad

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January  2004 -- Simple Lasagna

(adapted from Help Yourself to Health)

 

1 -15-1/2 ounce container non-fat (or low-fat) ricotta cheese or cottage cheese (or use 14 oz Calcium tofu)

2 egg whites or 2 whole eggs

1 package (10 ounces) frozen chopped spinach, thawed

1 teaspoon oregano

dash pepper (optional) 

4 cups low-fat spaghetti sauce (or 32-oz. jar of preferred sauce)

1 lb. lasagna noodles (whole wheat is preferred for flavor and texture)

8 ounces (2 cups) shredded part-skim mozzarella cheese

1/2 cup hot water

1. Preheat oven to 350 degrees.  Spray a 9x13 inch pan with non-stick vegetable cooking spray or lightly oil it.

2. Shred cheese (if necessary).  Mix ricotta (or cottage) cheese, 1 cup of mozzarella cheese, egg whites (or eggs), oregano and pepper in a large bowl.  Add spinach to cheese mixture, and mix thoroughly. 

3. Spread 1 cup of the spaghetti sauce in pan, and place a single layer of uncooked noodles on top of the sauce.

4. Layer 1/2 of the cheese mixture on top of the noodles.

5. Repeat steps 3 and 4 (layer of sauce, then noodles, then cheese mixture.

6. Finish with a layer of noodles, and then the rest of the sauce.

7. Sprinkle the remaining cup of mozzarella cheese over the top.

8. Pour 1/2 cup of hot water around the edges of the pan.

9. Cover with foil and bake for 45 minutes.  Remove foil and bake for 15 more minutes.  Remove lasagna from oven.  Let stand 5 to 10 minutes before cutting and serving.

Serves 12; 238 calories per serving, and 8 grams of fat

 

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January 2004 -- Pasta With Eggplant Ragu

(adapted from Eating Well Magazine)

 

2 tsp. olive oil

1 medium onion, coarsely chopped

2 cloves garlic, pressed or minced

1 eggplant (1 - 1-1/4 lb.), diced

Salt and pepper to taste

2 cups prepared marinara sauce (or use any prepared spaghetti sauce)

1 red or green bell pepper, diced

2-3 tsp. dried basil or 3 Tbsp. chopped fresh basil

3/4 lb. pasta, rigatoni, or penne (use whole grain pasta for more fiber)

1/2 cup crumbled reduced-fat feta cheese, or 1/4 cup freshly grated parmesan

1. Put a large pot of salted water on to boil.

2. In a large nonstick skillet, heat oil over medium heat.  Add onion and garlic and cook, stirring, until softened, about 4 minutes.  Add eggplant and cook, stirring, for 2 minutes more.  Season with salt and pepper. 

3. Stir in marinara sauce and bring to a simmer.  Cover and cook, stirring occasionally, until eggplant is almost tender, about 10 minutes.

4. Add bell pepper and basil; cover and cook for 5 minutes more.

5. Meanwhile, cook pasta in boiling water until just tender, 8-10 minutes.  Drain and toss with the sauce.

Sprinkle with feta or parmesan cheese and serve.

 

Makes 6 servings, with 325 calories per serving; 5 g fat, 8 mg. chol., 565 mg sodium and 5 grams fiber (fiber can be increased by using whole grain pasta).

 

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March 2004 --  Easy, Delicious Swiss Chard

(adapted from The Phytopia Cookbook)

 

1-2 tsp. olive oil

1 large bunch chard, washed

2-3 cloves garlic, minced

4 green onions, chopped

½ tsp. salt, or to taste

Pepper to taste

½ tsp. sesame oil

Squeeze of lemon juice

1. Remove stems from chard and cut into ¼-inch pieces. Stack chard leaves on top of each other and cut into 1-inch wide strips.

2. Place a large skillet over medium heat and add olive oil.  When hot, add chard stems and onions, cover and cook 2-3 minutes, stirring a couple of times.

3. Add the chard leaves; stir until chard wilts and reduces some in volume. Add garlic, salt, and pepper to taste. Stir again; cover for another 1 minute, or until tender.

4. Drizzle sesame oil and lemon juice over chard; adjust salt and pepper.

Serves 4 with 33 cal. Per serving; 1.8 g. fat, 0.2 g. sat. fat, 0 mg. Chol., 444 mg. Sodium, 1 g. fiber, 4 g. carb.

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April 2004 - Green Enchiladas

(adapted from It’s Easy! Recipe Book)

 

1 lb. ground turkey or lean ground beef

1 large garlic clove, finely chopped

1 can (10 ¾ oz) reduced fat, reduced sodium cream of mushroom soup

7-oz. can green chiles, diced

15.5 oz. can green enchilada sauce

12 corn tortillas

1 small onion, finely chopped

4 oz. reduced fat or fat-free, shredded cheddar cheese

pepper to taste

1. Brown the meat in a large nonstick skillet along with the garlic.  Add the chiles, cream of mushroom soup and pepper. Simmer on low heat for about 8 minutes.

2. Heat the enchilada sauce in a saucepan or in the microwave until it boils. Reduce the heat to low.

3. Dip each tortilla in the enchilada sauce, fill with meat mixture and onions, and roll. Place in a baking dish. Top with the remaining enchilada sauce and cheese.

4. Bake at 350 degrees for about 30 minutes.

Serves 6, with 2 enchiladas per person and 367 calories, 12 g. fat, 70 mg. Chol., 6.6 g. fiber, 42 g. carb., and 868 mg. Sodium

 

*This dish can be made into a casserole by overlapping 3 tortillas in the bottom of a casserole dish; add ½ of the meat mixture, ½ of the chopped onions, ½ cup of enchilada sauce and ½ of the grated cheese. Repeat the layers, top with 3 overlapping tortillas, the remaining enchilada sauce, and the rest of the cheese. Bake for 30 minutes at 350 degrees.

 

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May 2004 -- Nutty Chicken Stir-Fry

 

2 Tbsp. light soy sauce

1 tsp. sugar

1/8 tsp. pepper

¼ garlic powder

¼ tsp. ground ginger

1 lb. chicken breasts, skinned and boned

3 medium-sized carrots, scrubbed and thinly sliced

1 stalk celery, thinly sliced

2 tsp. canola or peanut oil

1 Tbsp. honey

3 Tbsp. peanuts, unsalted, dry roasted

Note: Other vegetables can be added, such as: water chestnuts, broccoli, zucchini, etc.

1. In a medium-sized bowl, blend together soy sauce, sugar, pepper, garlic powder, and ginger. Set aside.

2. Cut chicken into bite-sized pieces, add to soy sauce mixture and toss to coat; set aside.

3. Heat vegetable oil in a large skillet over medium-high heat.

4. Add chicken to hot oil and stir quickly for about 5 minutes, until the chicken is lightly browned.

5. Add carrots and celery; continue stirring for 3 minutes.

6. Add honey and cook 2-3 minutes until vegetables are tender crisp. Stir in peanuts and serve hot with brown rice or whole grain pasta.

Serves 6. Including 1 cup brown rice, there are 375 calories per serving, 6.5 g. fat, 44 mg. Chol., 262 mg. Sodium, 5 g. fiber, 54 g carb.

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Serves 6, with 125 calories per serving, 3 g. fat, 0 mg. Chol., 81 mg. Sodium and 4 g. fiber  

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August 2004 --  Potato Sauté

 

1 can sliced potatoes, drained (or 2-3 cups sliced, partially cooked

potatoes)

½ bell pepper, any color, finely chopped

1 cup canned or frozen corn, drained

½ cup canned tomatoes, plain or seasoned, drained and chopped

½ tsp. dried oregano, crushed

Salt and pepper

½ cup shredded, reduced fat Mozzarella, Monterey Jack, or cheddar cheese

1. Spray frying pan with nonstick vegetable oil cooking spray.  Add bell pepper and cook until crisp-tender, about 2 minutes.

2. Add potatoes and cook for 1 minute. Stir in corn, tomato and oregano, and heat thoroughly.  Season with salt and pepper.

3. Sprinkle with grated cheese and serve.

Makes 4 servings with 162 calories per serving, 3 g. fat, 9 mg. Chol., 862 mg. Sodium, 4.4 g. fiber, 29 g. carb.

 

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August 2004 --  Gingered Peach Gratin

(from the Eating Well Rush Hour Cookbook)

 

1/3 c sugar

¼ c lemon juice

½ tsp. ground ginger

4 peaches (1 ¼ lbs.), cut in half and pitted

4 gingersnaps, crushed  

1. Preheat oven to 425 degrees.  In a small saucepan, combine sugar, lemon juice, ginger and 2 Tbsp. water; bring to a simmer.

2. Place the peaches, cut-side up, in a shallow 1-qt. baking dish. Pour the ginger syrup over the peaches and sprinkle with gingersnap crumbs.

3. Bake for 15-20 minutes, or until the peaches are tender when pierced with a knife and the syrup has thickened. Serve warm or at room temperature with the sauce spooned over. 

Serves 4, with 147 calories per serving, 2 g. fat, 0 mg. chol., 35 g. carb., 20 mg. sodium

 

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September 2004 -- Veggie Medley with Salsa Dip
(adapted from California 5 a Day Campaign)

2 carrots, cut into 3-inch sticks
2 celery stalks, cut into 3-inch sticks
½ jicama, peeled and cut into 3-inch sticks
1 bunch radishes, trimmed
½ medium cucumber cut into rings
½ bell pepper (any color) cut into strips
1 cup fat free sour cream

Fresh Salsa:

2 tomatoes, chopped
½ onion, chopped
2-3 jalapeno chiles, finely chopped, seeded if desired
¼ cup chopped fresh cilantro
¼ tsp. Salt (optional)
Juice of one lime

Salsa preparation: 

1. In a medium bowl combine all Fresh salsa ingredients.  Store covered in refrigerator for up to three days.

2. To serve, mix salsa with fat free sour cream in a bowl, and arrange vegetables on a platter.

Contains 109 calories per serving, 0 g. fat, 0 mg. Chol., 2 mg. Sodium, 7 g. fiber, and 22 g. carb.

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September 2004 -- Spicy Eggplant
(adapted from Gourmet Magazine) 

1½ lbs Asian or other small eggplants
vegetable oil cooking spray
2 Tbsp. Olive or canola oil
3 c water
1½ Tbsp. sugar
3 Tbsp. lite soy sauce
3 Tbsp. mirin (rice wine)
1 ½ tsp. instant dashi or vegetable or chicken broth granules
¼ - ½ tsp. dried hot red pepper flakes
Garnish: strips of peeled, fresh gingerroot and chopped fresh cilantro

1. Cut eggplants crosswise into 1-inch thick rounds. Lightly coat a 5-quart heavy kettle with vegetable cooking spray; heat 1 Tbsp. oil until hot but not smoking, and brown cut sides of eggplant in 2 batches (add 1 Tbsp. oil before browning the second batch); turn eggplant pieces occasionally with tongs.

2. Combine remaining ingredients with the eggplant in the kettle. Simmer mixture, uncovered, stirring occasionally, until eggplant is very tender but not falling apart, about 15 minutes.

3. With a slotted spoon, carefully transfer eggplant to a bowl.  Boil liquid remaining in kettle, skimming any froth, until reduced to about ½ cup and add sauce to eggplant.

4. Serve eggplant warm or at room temperature with some sauce, and garnished with gingerroot and cilantro.

Serves 6, with 102 calories per serving, 5 g. fat., 0 mg. Chol., 501 mg. Sodium, 12 g. carb.

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September 2004 -- Apple-Pear Clafouti
(adapted from The Phytopia Cookbook)

2 Tbsp. butter or margarine
2 apples, cored and sliced in ¼-inch thick slices
2 pears, cored and sliced in ¼-inch thick slices
¼ cup apple, orange, or orange-pineapple juice (brandy can be substituted) 
2/3 cup sugar (divided use) 
½ tsp. cinnamon 
2 whole eggs 
1 egg white 
¼ cup firm silken tofu, blended (or ¼ cup nonfat or low fat sour cream) 
½ cup nonfat milk 
1 tsp. vanilla 
1/3 cup whole wheat pastry flour 
Vegetable cooking spray 
½ tsp. nutmeg

1. Heat butter or margarine in a large skillet over medium-high heat; add apples and pears.  Cook until golden, about 8 minutes, stirring perhaps once. Pour in juice (or brandy), 1/3 cup sugar and cinnamon; remove from heat and allow fruit to sit for about 30 minutes. Drain fruit, saving the liquid.

2. Preheat oven to 350 degrees.  In a small mixing bowl, beat eggs, egg white, tofu (or sour cream), milk, liquid from cooked fruit, vanilla and remaining 1/3 cup sugar.

3. Place flour in a large bowl, make a well in the center and gradually pour in the egg mixture, beating until smooth.

4. Spray a pie or tart pan with cooking spray. Arrange the fruit slices in the bottom of the pan and cover with the batter. Sprinkle with nutmeg and bake for 50 minutes, until golden brown and firm.

5. Cool slightly and slice into wedges.  It’s delicious served with frozen yogurt of reduced-fat ice cream.

Serves 6, with 254 calories, 6 g. fat, 81 mg. Chol., 81 mg. Sodium, 3.7 g. fiber, 47 g. carb.  

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September 2004 -- Kid-Friendly Veggie Spaghetti

 

8 oz. Dry whole wheat spaghetti

1 tsp. Olive or canola oil

2 cloves garlic, chopped

1 c sliced or 1 – 8-oz. Can sliced mushrooms, canned

1 c fresh or frozen zucchini cut into strips

1 c fresh or frozen yellow summer squash cut into strips

1 – 15-oz. Tomato sauce

1 tsp. Dried basil

1 tsp. Dried oregano

2 Tbsp. Grated Parmesan cheese

1. Cook spaghetti according to package directions.  Drain and keep warm in a colander over hot water.

2. Heat the oil in a high-sided skillet on medium-high temperature.  Add garlic, mushrooms, zucchini, and squash and cook 3 minutes.

3. Pour in the tomato sauce, basil, and oregano and bring to a boil. Reduce heat and simmer 5 minutes.

4. Serve over hot spaghetti and top each serving with ½ Tbsp. Parmesan cheese.

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September 2004 -- Apple Slaw

(adapted from Cooking Healthy, Cocinando Saludable!)

 

2 apples, cored and diced

1 tsp. Lemon juice

¼ head cabbage, shredded

1 stalk celery, diced

½ cup red pepper, diced

1-2 Tbsp. Sugar or other sweetener

¼ c light mayonnaise

1. Place diced apples in medium bowl and sprinkle with lemon juice.

2. Add cabbage, celery and red pepper.

3. Stir together sugar and light mayonnaise.  Add to salad and mix well.

Makes 4-6 servings, with 135 calories per serving, 5 g. fat, 5 mg. Chol., 134 mg. Sodium, 4 g. fiber, and 23 g. carb.  

 

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October 2004 -- Sautéed Winter Squash

(adapted from The Simply Healthy Low Fat Cookbook)

 

1/3 cup raisins, dried cranberries or currants

½ cup hot water

2 tsp. olive oil

1 medium red onion, cut into ½-inch chunks

3 garlic cloves, slivered

1 ½ lb. butternut squash, peeled and cut into 1-inch chunks*

¼ cup white wine

2 Tbsp. red wine vinegar

1 Tbsp. sugar

1. In a small bowl, combine the raisins and hot water; set aside to soften.

2. In a large nonstick skillet, heat oil over medium heat until hot but not smoking. Add onion, garlic, and squash pieces and cook, stirring frequently, until onion has colored, about 7 minutes.

3. Add raisins and soaking liquid, wine or broth, vinegar and sugar. Bring to a simmer, cover and cook until the vegetables are tender, about 5 minutes.

*You can speed the total cooking time by putting squash pieces in a covered dish and microwaving for 2 minutes before adding to onion mixture.

 

Makes 4 servings, with 164 calories per serving, 2.5 g fat, 0 mg. chol., 13 mg. sodium, 1.3 g. fiber

 

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October 2004 -- Microwaved Maple-Filled Pears

(adapted from a 5 a Day recipe provided by the Oregon Washington California Pear Bureau)

 

¼ cup raisins, currants, or dried cranberries

¼ cup maple syrup

¼ tsp. Ground cinnamon

¼ cup chopped nuts

½ tsp. Grated lemon peel

3 fresh, large pears, halved and cored (peeling is optional)

1. Combine raisins, nuts, syrup, lemon peel and cinnamon, set aside.

2. Arrange pears, cut-side down, in microwave-safe baking dish.  Cover with wax paper.  Microwave on high for 4-5 minutes.

3. Turn pears over and spoon maple mixture into center of each pear half. Microwave, covered, on high for 2-4 minutes, or until  pears are tender.

Serves 6, with 141 calories, 3 g. fat, 0 mg. Chol., 3 g. fiber 12 mg. Sodium

 

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November 2004 -- Parmesan Roasted Sweet Potato Skins

(adapted from the Simply Healthy Lowfat Cookbook) 

 

2 lbs small sweet potatoes

¼ cup grated Parmesan cheese

3 Tbsp. Chopped parsley

2 garlic cloves, minced

½ tsp. Oregano

½ tsp. Rosemary, crumbled

¼ tsp. Salt

¼ tsp. Ground black pepper

 

Preheat oven to 400 degrees.

If the potatoes are not small, cut them in half lengthwise to bake.  Prick the potato skins in several places, place on a baking sheet and bake for about 35-40 minutes, or until they are just tender, but not mushy. Remove from oven and set on a rack to cool. Increase oven temperature to broil.

1. In a medium-sized bowl, combine the Parmesan, parsley, garlic, oregano, rosemary, salt and pepper.

2. When the potatoes are cool enough to handle, halve them lengthwise (if not already done). Scoop the sweet potato flesh out of the skin, leaving a 1/4 –inch thick “wall” of potato in the skin. (Reserve the scooped out potato flesh for another delicious use.) Cut each sweet potato shell lengthwise into 1/2 –inch-wide wedges.

3. Gently toss the potato skins in the herbed Parmesan mixture to combine. Place the skins on a baking sheet and broil 4-5 inches from the heat for 4-6 minutes, or until the cheese is melted and bubbly. Serve hot.

Makes 6 servings, with 99 calories preserving, 2.9 g. fat; 7l5 mg. Chol., 272 mg. Sodium, 1 g. fiber, 15 g. carb.

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November 2004 -- Pumpkin Muffins

(adapted from Jane Brody’s Good Food Gourmet)

 

2/3 cup whole-wheat pastry flour

2/3 cup all-purpose flour

¼ cup sugar

2 tsp. Baking powder

½ tsp salt

½ tsp. Cinnamon

½ tsp. Nutmeg

¼ cup canola oil

½ cup raisins, currants, dried cranberries or cherries

½ cup nonfat milk

½ cup pumpkin puree

1 large egg, lightly beaten
 

Preheat the oven to 400 degrees.

1. In a large bowl, combine the whole wheat flour, all-purpose flour, sugar, baking powder, salt, cinnamon and nutmeg. 

2. Add the milk, pumpkin, egg, oil and raisins or other fruit. Mix the ingredients until they are just moist.  Don’t over mix.  Spoon the batter into 12 greased and floured muffin cups.

3. Place the muffin tin in the hot oven, and bake for 18-20 minutes.  Remove pan from oven and place on a rack to cool for about 10 minutes before removing the muffins.

Makes 12 muffins.

 

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December 2004 -- Indonesian Chicken and Pear Salad

(adapted from Produce Marketing Association)

 

1 ½ c cold cooked chicken or turkey breast, cubed

3 fresh pears, halved and cored

¼ c roasted peanuts or almonds, coarsely chopped

½ c cucumber, thinly sliced

3 Tbsp. crystalline ginger, slivered

2 Tbsp. green onions, thinly sliced

Lemon juice

Red or green leaf lettuce

Dressing:

½ nonfat or low-fat plain yogurt

½ tsp. curry powder

¼ tsp. dry mustard

¼ tsp. ground allspice

¼ tsp. garlic powder

 

1. Place chicken or turkey in bowl. Cube 1 pear. Add to chicken along with nuts, cucumber, ginger and onion.

2. To make curry dressing, combine yogurt, curry powder, dry mustard, ground allspice and garlic powder; mix well. Make about 30 minutes before using so that flavors can develop. (Makes about 2/3 cup dressing)

3. Gently combine curry dressing with chicken mixture.

4. Dip pear halves in lemon juice and arrange each half on lettuce leaves. Spoon salad onto pear halves.

Makes 4 servings, with 246 calories per serving, 7 g fat, 43 mg. Chol., 67 mg sodium, 6 g fiber