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Wraps To Go with Chutney and Curry

Wraps are a fun and fast way to dine— perfect for today’s busy families. This simple and savory recipe is inspired by East Indian flavors. Serves 4.

Ingredients

Spread

  • 4 ounces fat-free cream cheese, softened
  • 1 tablespoon mango chutney
  • 1 teaspoon curry powder or to taste

Wraps

  • 4 8-inch whole wheat tortillas
  • ¼ pound cooked protein, such as shrimp, sliced turkey, or sliced chicken
  • 1 cup chopped cilantro
  • 4 teaspoons chopped peanuts
  • 2 cups baby spinach leaves
  • 1 cup thinly sliced cucumber

Directions

  1. Mix together the cream cheese, chutney, and curry powder.
  2. Place tortillas on a work surface and spread ¼ of the cream cheese mixture on each.
  3. Divide the wrap fillings equally among the tortillas.
  4. Roll and eat with gusto!

Per serving spread on tortilla with chicken: 131 calories, 12g protein, 24g carbohydrate, 1g fat, 0g sat fat, 0g mono fat, 12mg cholesterol, 2g fiber, 644mg sodium.

THE SEASONED COOK The suggested amount of meat invites portion control—a little bit goes a long way. Presented buffet style, everyone can build their own wraps.

Wild Mushroom Pasta

If you don’t have a mycologist in the family, rely on your local grocer to explain the varieties of mushrooms. Asian grocery stores are often a source for exotic dried mushrooms, often more affordable price than fresh; simply reconstitute them in water. Serves 4.

Ingredients

  • 12 ounces spiral pasta
  • 2 tablespoons olive oil
  • 1 pound assorted mushrooms, sliced
  • 1 medium onion, sliced
  • 2 cloves garlic, minced
  • ½ lemon
  • 2 small zucchini, chopped
  • 1 cup carrots, peeled and sliced
  • ½ cup low-sodium chicken broth
  • ½ cup parsley, chopped
  • 4 tablespoons grated Parmesan cheese

Directions

  1. Bring water to boil for pasta. Cook until al dente and strain.
  2. Meanwhile, heat the oil in a skillet. Add the mushrooms, onions, and garlic. Cook until softened and lightly browned. Squeeze the lemon over them.
  3. Add the zucchini and carrots. Cook, stirring until tender crisp, about 2 minutes.
  4. When the pan becomes dry, add the broth. Lower heat and cook 4 minutes longer, stirring occasionally.
  5. Add the cooked pasta and parsley until combined. Garnish with Parmesan cheese.

Per serving: 482 calories, 20 gm protein, 75 gm carbohydrate, 12 gm fat, 3 gm sat fat, 7 gm mono fat, 85 mg cholesterol, 6 gm fiber, 145 mg sodium

THE SEASONED COOK Use a variety of fresh and dried mushrooms. To reconstitute dried mushrooms, cover with hot tap water and let soak for 10-15 minutes. Feel free to use spiral pasta that has vegetable flavors, too.

Whipped Winter Squash

One ingredient, one wholesomely good—and delicious—food. And it’s a snap to prepare. Best purchased at harvest time, squash can be stored for months in a cool, dry place. Serves 4.

Try this with: Pork Dijon with Chutney and Sauteed Swiss Chard

Ingredients

  • 2 pounds seasonal squash such as Hubbard or Butternut, skin peeled away and remaining squash cut into chunks

Directions

  1. In medium saucepan boil one inch of water.
  2. Place squash in steamer basket above water, cover, and simmer 15-20 minutes until tender.
  3. Drain and puree or mash.

Per serving: 102 calories, 2gm protein, 27 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 5 gm fiber, 9 mg sodium

Waist Not, Want Not Refrigerator Soup

Got leftovers? You have the makings of a great soup. Start with cooked lean meat or low-fat sausage, then add two cups of fresh or cooked veggies on hand. And don’t forget the freezer, where all kinds of treasures await. Serves 6.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 medium cloves garlic, minced
  • 2 medium carrots, chopped
  • 1 rib celery, coarsely chopped
  • 1 cup barley, rinsed
  • 1 14.5-ounce can low-sodium diced tomatoes, undrained
  • 4 cups low-sodium chicken or vegetable broth
  • ½ teaspoon each dried oregano, basil, black pepper
  • 1 cup water
  • plus leftovers from the refrigerator or freezer

Directions

  1. Heat oil in a heavy pot on medium high and sauté onion for 4 minutes or until soft. Add garlic and sauté until fragrant. Add carrot and celery and sauté 2-3 minutes.
  2. Add remaining ingredients, stir, and bring to a boil. Reduce heat and simmer until barley is tender, about 35-40 minutes.
  3. 10 minutes before completion, add leftovers below, heat through and serve.

Per serving (based on basic recipe above): 192 calories, 9g protein, 33g carbohydrate, 4g fat, 1g sat fat, 2g mono fat, 0mg cholesterol, 8g fiber, 99g sodium

THE SEASONED COOK The numerous veggies in the soup base provide not just rich flavor, but antioxidants like beta carotene and lycopene too.

Think Spring Spaghetti

Primavera perfection! Here’s a pasta that will gladden your heart with 100% of your daily dose of manganese and selenium. Sweet cherry tomatoes, aromatic basil and delicate asparagus adorn healthful whole wheat pasta. Low in fat and calories, so mangia! Serves 4.

Ingredients

  • 12 ounces whole wheat spaghetti (or other pasta)
  • 1 tablespoon olive oil
  • ½ pound fresh asparagus spears, cut into 1" slices
  • 2 cloves garlic, crushed or finely chopped
  • ½ teaspoon black pepper
  • ½ cup part skim ricotta cheese
  • 1 cup halved cherry tomatoes (may substitute sun dried tomatoes)
  • 12 basil leaves, chopped
  • 1 teaspoon lemon zest
  • 8 curls of Romano or Parmesan cheese
  • Red chili pepper flakes to taste (optional)

Directions

  1. Cook pasta according to directions.
  2. While pasta is cooking, heat olive oil in large skillet. Add asparagus, garlic and pepper. Sauté 4 minutes. Add ¼ cup water or vegetable stock and simmer until tender (about 4 more minutes).
  3. Drain pasta, return to pot, and immediately stir in ricotta cheese until melted.
  4. Add tomatoes and asparagus mixture to pasta. Gently toss.
  5. Top with basil, lemon zest and cheese. Serve immediately.

Per serving: 404 calories, 19 gm protein, 70 gm carbohydrate, 8 gm fat, 3 gm sat fat, 4 gm mono fat, 12 mg cholesterol, 2 gm fiber, 107 mg sodium

THE SEASONED COOK If you like some heat, feel free to add some red chili pepper flakes. Start with 1/8 teaspoon and add more as desired. Substitute any green vegetable for the asparagus depending what’s on hand. A vegetable peeler is a great tool for creating slivers of cheese.

Vegetable Medley

Zucchini and mushrooms are a perfect complement in this easy-to-prepare dish. It’s important not to overcook the zucchini, which easily becomes mushy. Serves 4.

Try this with: Orange and Spice Roasted Pork Tenderloin

Ingredients

  • 2 teaspoons olive oil
  • 1 large onion, chopped
  • 2 cups sliced mushrooms
  • 2 cloves garlic, sliced
  • 3 medium zucchini, diced
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons balsamic vinegar

Directions

  1. Heat olive oil in a large nonstick skillet. Sauté onions and garlic until golden. Add mushrooms and cook over medium-high heat, stirring frequently, until mushrooms begin to brown.
  2. Add zucchini, soy sauce, balsamic vinegar, and 2 tablespoons water. Stir to combine.
  3. Cover skillet, reduce heat to low, and cook for 8-10 minutes, stirring occasionally, until zucchini is tender.

Per serving: 99 calories, 3 gm protein, 6 gm carbohydrate, 8 gm fat, 1 gm sat fat, 5 gm mono fat, 0 mg cholesterol, 1 gm fiber, 152 mg sodium

THE SEASONED COOK Balsamic vinegar is aged vinegar made from sweet grapes. Although it can be very expensive, it’s not necessary or even wise to use the expensive bottles for cooking. Do look for a bottle that says “Made in Modena.” Modena, Italy, is the home of authentic balsamic vinegar.

Nutrition Goldmine: The mushrooms in this dish are a great source of potassium.

Veggie Confetti Salad

There is something ridiculous about how simple this salad is to put together and how much everyone likes it. These are staples for most kitchen pantries. Pair it with Greek Yogurt Chicken and not only is it pretty to eat but absolutely delicious as well. Serves 8.

Try this with: Greek Chicken with Herbed Yogurt Sauce

Ingredients

  • 2 large sweet red peppers, sliced thinly
  • 10 ounces frozen corn, thawed
  • 10 ounces frozen peas, thawed
  • 1 14-ounce can chickpeas (garbanzo beans), rinsed
  • 1 cup celery, chopped
  • ½ cup carrots, chopped
  • 4 green onions chopped (include green stems for color)

Balsamic vinaigrette dressing

  • 1½ tablespoons each olive oil, balsamic vinegar, lemon juice
  • ½ teaspoon each oregano, basil
  • ¼ teaspoon each thyme, black pepper

Directions

  1. Combine ingredients and pour dressing over salad and mix.
  2. Chill for one hour and serve.

Per serving with dressing: 200 calories, 9 gm protein, 34 gm carbohydrate, 5 gm fat, 1 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 8 gm fiber, 64 mg sodium

THE SEASONED COOK If you'd like, substitute roasted red peppers to add a smoky flavor.

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