Asian Bean Burger

It's dinnertime.  There's nothing thawed, nothing planned, and hungry people.  What to do?

Open a few cans of beans and a few minutes later, dinner is served.

Asian Bean Burgers with Spicy Sauce

1 (15-ounce) can cannellini beans
1 (15-ounce) can kidney beans
1/2 cup panko or other dry breadcrumbs
1/4 cup chopped green onions
1/4 cup fat free liquid egg substitute or 2 egg whites
1 tablespoon plus 1 teaspoon reduced sodium soy sauce or tamari, divided
1 teaspoon dried ground ginger
2 garlic cloves, minced, divided
1/4 cup light mayonnaise
1/2 teaspoon fresh chili paste, crushed red pepper, or wasabi paste, or to taste
1/2 teaspoon sugar
Sandwich buns, optional

Rinse and drain beans and place in large mixing bowl.  Mash with fork, leaving some chunkiness.  Add breadcrumbs, green onions, egg substitute, 1 tablespoon soy sauce, ginger, and half the garlic.  Stir with wooden spoon until well combined.

Form bean mixture into 6 even patties.  Place on nonstick griddle over medium heat.  Cook 5 to 7 minutes until first side is golden brown and starting to crisp.  Flip burgers and cook an additional 5 to 7 minutes.

Make sauce by whisking mayonnaise, remaining 1 teaspoon soy sauce, remaining minced garlic, chili paste or other spicy ingredient, and sugar until smooth.  Serve hot burgers topped with sauce on buns or lettuce leaves.  Makes 6 servings, 4 points plus for Weight Watchers or 170 calories each (not including buns, if using).

Naan Pizza

Here is credit where credit is due:  my son created this pizza and eats it frequently.  He made it for me and I knew immediately it would make an appearance on Tracy Cooks it Right.

 

Naan bread has found it's way to most stores these days.  It's an oval-shaped flat bread a little thicker than pita.  I love the chewy texture of the whole wheat version, and the size is perfect for two lunch portions of pizza.

No way did Clark use "lite" cheese or (thrown together) homemade marinara sauce.  Prosciutto also found it's way under the cheese on his.  But even made my way, this lunch was quick and delicious and will make an appearance again real soon.

Naan Pizza

4 whole wheat naan breads (I used "Good Life" brand)
1/2 cup tomato sauce
1 teaspoon Italian seasoning
1/8 teaspoon garlic powder
8 teaspoons pesto, homemade or storebought
6 ounces sliced lite provolone cheese

Place naan breads on griddle preheated to medium high heat to get warm on one side.  In small bowl, combine tomato sauce, Italian seasoning, and garlic powder.  Flip naan breads and spread tomato sauce almost to the edge of each one.

Spread 2 teaspoons pesto on top of tomato sauce on each naan bread.  Lay cheese slices evenly over pesto.  Continue cooking on griddle until cheese is melted.  Cut each naan bread into 4 slices.  Makes 8 (2-slice) servings, 5 points plus for Weight Watchers or 206 calories each.

Roasted Vegetable Tart

If you are a food lover like I am, you probably get a thrill going to Williams-Sonoma kitchen stores.  I can spend hours browsing there.  It's dreamland for me! 

My recent trip lead me straight to the cookbook section and my eyes landed on a beautiful new book called Plenty.  It is written by the chef/owner of Ottolenghi, a renowned restaurant in London, U.K.  Turning the pages and gazing at the beautiful pictures, I was stuck on one.  "Ottolenghi's Very Full Roasted Vegetable Tart" imprinted itself on my mind until today when I made a "Tracy Cooks it Right" version.

This tart is a bit more complicated than my usual recipes but the end result is worth it.  Please don't let a few extra steps keep you from trying it.  And take a look at the beautiful book that inspired it.

Roasted Vegetable Tart

1 medium eggplant, diced in 3/4-inch pieces (about 4 cups)
6 teaspoons extra virgin olive oil, divided
1 teaspoon salt, divided
1/4 plus 1/8 teaspoon freshly ground black pepper, divided
1 (6-ounce) sweet potato, peeled and diced in 1/2-inch pieces (about 1 cup)
1 small zucchini, diced in 1/2-inch pieces (about 1 cup)
1 medium onion, thinly sliced
2 bay leaves
1 frozen pie crust, thawed
1/2 cup jarred roasted red and/or yellow peppers, well drained
1 tablespoon fresh thyme leaves
1/3 cup part skim ricotta cheese
2 ounces lowfat Feta cheese
7 cherry or grape tomatoes, halved
1/2 cup nonfat liquid egg substitute
1/2 cup nonfat creamer (I used So Delicious Original Coconut Milk Creamer)

Preheat oven to 400°F.  Cover baking sheet with parchment paper or coat with olive oil spray.  Place eggplant on pan and toss with 4 teaspoons olive oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.  Roast 12 minutes, remove from oven and stir in sweet potato.  Roast 12 more minutes, remove from oven and stir in zucchini.  Roast 12 more minutes, remove from oven, and reduce oven heat to 375°F.

Meanwhile, heat remaining 2 teaspoons olive oil in nonstick skillet over medium heat.  Add onion, 1/4 teaspoon salt, and bay leaves.  Cook, stirring occasionally, until onion is soft and golden, about 20 minutes.  Discard bay leaves.  Let onion cool several minutes.

Prick pie crust all over with fork and spread onions evenly in the bottom.  Place roasted vegetables on top of onions, and next, the peppers.  Sprinkle with half the thyme.  Dot with little pieces of the ricotta and Feta.  Lay tomato halves cut side up on top of the cheese.

In small bowl, whisk together egg substitute, creamer, remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.  Pour evenly into pan.  Sprinkle with remaining thyme.  Place pan on baking sheet and bake 30 minutes, or until filling is golden on top and set.  Cool 10 minutes, then cut into wedges and serve immediately.  Makes 6 servings, 8 points plus for Weight Watchers or 327 calories each.

Note: The original recipe did not call for light ingredients.  You could make this with your own crust, regular cheeses, eggs, heavy cream, and lots of olive oil.  The nutritional information would be much different! 

Gorgonzola Frittata

Add one elegant ingredient to an otherwise simple recipe and all of a sudden you have an over-the-top dish.  Gorgonzola cheese is the perfect elegance to enhance a frittata.

If Gorgonzola is not a flavor you favor, try goat or feta cheese instead, but a thrilling flavor is achieved with this tangy, rich blue cheese.  And don't be afraid to use egg "substitute."  It's not really a substitute at all, but just egg whites with beta-carotene added to provide the yellow color yolks would add.  You save on fat, calories, and cholesterol, and you get the benefit of a healthy lean protein.

Gorgonzola Frittata
 
1 tablespoon extra virgin olive oil
1/2 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1 garlic clove, minced
1 cup nonfat liquid egg substitute
1/4 cup nonfat creamer (I use So Delicious Coconut Milk Creamer)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 ounces Gorgonzola cheese, crumbled

Heat olive oil over medium heat in a seven or eight-inch ovenproof skillet.  Add onion, carrot, celery, and garlic.  Cook, stirring frequently, about five minutes until onion is translucent and carrots soften.

Preheat broiler.  Combine egg substitute, creamer, salt, and pepper.  Pour over vegetables in skillet abd sprinkle with Gorgonzola.  Cover and cook 5 to 8 minutes until frittata is almost set.  Place under broiler for 2 to 4 minutes until golden brown on top.

Let frittata rest several minutes and serve warm.  Makes 4 servings, 3 points plus for Weight Watchers or 136 calories each.

Sausage Stuffed Peppers

One of my favorite easy dinners is sausage and pepper sandwiches.  Today I give you a fresh new take on this old family recipe.

Omitting big Italian rolls filled with the sausage and peppers results in a much lighter meal.  Serve with a green vegetable or salad to keep the light theme going.  After all, it is the new year, and we could all benefit from increasing our vegetable intake.

Sausage Stuffed Peppers

4 medium red, orange, or yellow bell peppers, tops sliced off and reserved, seeds and veins removed
2 teaspoons extra virgin olive oil
1 medium onion, chopped
2 (3-ounce) links Italian sausage, cut lengthwise and sliced in 1/4-inch slices
          (I used Trader Joe's vegetarian style)
1 (8-ounce) can tomato sauce
1/3 cup panko breadcrumbs
1/4 teaspoon salt, or to taste
2 ounces sliced lite Provolone cheese

Preheat oven to 375°F.  On stove, bring large pot of water to rolling boil.  Add peppers and boil two minutes; drain and reserve.  Measure olive oil into large nonstick skillet and bring to medium heat.  Toss out stems of peppers and chop remaining tops.  Add to skillet along with onion.  Cook and stir three minutes until vegetables begin to soften.

Add sausage to skillet, raise heat to medium-high, and cook about eight minutes, until sausage begins to brown. Stir in tomato sauce; bring to a boil, reduce heat, and simmer 10 minutes until thick.  Take skillet off heat and stir in breadcrumbs and salt.

Coat baking pan in which to snugly fit whole peppers with nonstick spray.  Fill each pepper with one-fourth sausage filling.  Bake 25 minutes, then remove from oven and lay cheese slices evenly on top.  Place back in oven for five more minutes to melt cheese.  Makes four servings, four points plus for Weight Watchers or 202 calories each.

Leftovers again??

Any special holiday with big meals results in leftovers, right?  Faced with a fridge-full, I decided to combine a few of them into a comforting casserole good for breakfast, lunch, or dinner.

Use whatever leftover breads and veggies you have.  I combined white dinner rolls with whole wheat bread, and used cauliflower, carrots, and celery for the veggies.  Milk would work in place of light sour cream, but since I had this and that to use up, I did.

Hey!  Is anyone else wanting to keep the Christmas dishes out?  I can't bear putting them away just yet.

Savory Strata
 
4 cups chopped assorted raw vegetables
2 teaspoons garlic olive oil, or plain olive oil if that's what you have
1 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
5 ounces any type bread, cut into 1/2-inch cubes
2 teaspoons any chopped fresh herbs (I used sage and rosemary)
4 ounces Jarlsberg Lite Swiss cheese, grated (about 1 cup)
1 1/2 cups nonfat liquid egg substitute
1/2 cup light sour cream

Preheat oven to 400°F.  Coat baking sheet with parchment paper or nonstick spray.  Toss vegetables with oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.  Spread in one layer on pan and roast 15 minutes, stir, then roast another 15 minutes until browned; set aside to cool slightly.

Coat 8 by 8-inch baking pan with nonstick spray.  Place bread cubes on bottom of pan.  Sprinkle with herbs and vegetables and 2/3 of the cheese.  In small mixing bowl, whisk together egg substitute, sour cream, remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.  Pour over ingredients in pan and sprinkle with remaining cheese.

Cover strata, and chill for at least two hours or overnight.  Remove pan from refrigerator and preheat oven to 350°F.  Bake strata for 30 minutes until puffed and golden.  Makes 6 servings, 4 points plus for Weight Watchers or 195 calories each.  Nutritional information will vary depending on the leftovers you have in your kitchen.

Happy Birthday Dinner

My special birthday dinner was delightful.  At a popular Italian restaurant, I chose the "pasta special,"  roasted butternut squash and cheese tortellini surrounded by a luscious cream sauce.  It was just a matter of time before a version would be on my dinner table at home.

 

Winter pictures taken at night don't do food justice.  The pasta was creamy and garlicky and oh so rich.  The contrast of colors and textures added interest to the dish.  Close enough to the restaurant version, it brought back happy memories of a lovely evening.

Tortellini with Roasted Winter Squash

1 1/2 pounds winter squash, any type
2 tablespoons packed brown sugar
2 teaspoons extra virgin olive oil
2 (9-ounce) packages fresh cheese tortellini, preferably whole wheat
3/4 cup unsweetened almond milk or nonfat dairy milk
6  Laughing Cow Light Creamy Swiss cheese wedges, room temperature
2 teaspoons butter or trans fat free margarine
1 clove garlic, minced
1/4 teaspoon salt
1/4 cup freshly grated Parmesan cheese
2 tablespoons roasted pumpkin seeds (pepitas)

Preheat oven to 400°F.  Peel and remove seeds from squash.  Cut into cubes and place in a pile on baking sheet coated with olive oil spray or parchment paper.  Sprinkle with brown sugar and olive oil.  Toss together, then spread in one layer.  Roast 15 minutes, stir, then roast 15 minutes more until brown on edges.

Meanwhile, in large pot, cook tortellini according to package directions.  Drain pasta and return it to pot.

Place milk, cheese wedges, butter or margarine, garlic, and salt in medium saucepan.  Cook, stirring frequently, until creamy and thick, about 10 minutes.

Stir roasted squash gently into pasta and spoon into a serving dish.  Pour sauce evenly over the top.  Sprinkle with Parmesan and pumpkin seeds and serve immediately.  Makes 8 servings, 7 points plus for Weight Watchers or 314 calories each.

My son, the cook

Clark asked to guest post on Tracy Cooks it Right.  He is an excellent cook, when in the mood, and he has intriguing ideas.  He works hard all day, then works out hard.  He knows he feels better when choosing healthy foods.  He recently made a fabulous Jambalaya for the family which I hope he shares someday.  Today I welcome Clark and his creativity from his apartment kitchen.  Please enjoy! 

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There are nights you don't have the energy to go to the gym. There are nights you want to eat light. And then there are nights where the gym is no longer appealing, you don't want to eat a lot, and you have no money. But hunger is hunger and sometimes you gotta put something in the tank.

Clark Cooks What's Left - SIMPLE MAN STIRFRY

Ingredients:

Butter
Pack of Frozen Vegetables - Preferably Asian Blend  
Laughing Cow Cheese
BBQ Sauce
Cajun Seasoning

Method:

Put butter in the pan to melt. Then dump the entire bag of vegetables into the frying pan. Put another glob of butter on top of the veggies so you know when they are heating up. As they heat up, dump in 2 triangles of laughing cow swiss. Once that begins to melt, splash in some bbq sauce and add cajun seasoning to flavor. The laughing cow, butter, bbq sauce, and cajun seasoning will all melt together to coat the veggies in a rustic, authentic, smokey, creamy dressing with a little kick! You'll be full for hours and skinny too!

Lasagna Roll-Ups with Southwestern Flair

Cheesy Lasagna Rolls is one of my most popular recipes.  Today I share a variation that will be an easy but yummy dish to have ready to serve during the holidays. 

Notice the red and green colors, just right for the upcoming time of year!  If you choose to make this ahead, store in the refrigerator and remove about an hour before baking.

Southwestern Lasagna Roll-Ups

8 dry lasagna noodles
1 medium head fresh broccoli, cut into florets (about 3 cups)
4 ounces "lite" shredded cheese blend, divided (about 1 1/3 cups)
1 cup part skim ricotta cheese
2 garlic cloves, minced
1 tablespoon any type Southwestern seasoning mix, or a combination of spices such as cumin, oregano           and chili powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups low fat pasta sauce

Preheat oven to 375 degrees F.  Coat a 9x13-inch baking pan with olive oil spray.

Cook lasagna noodles according to package directions.  Drain and lay flat on a cotton kitchen towel.

Steam broccoli until crisp-tender; drain and cool slightly, then chop.  Place in mixing bowl.   Add half the shredded cheese, ricotta, garlic, seasoning mix, salt, and pepper; mix well.

Coat bottom of prepared baking pan with about 1/4 cup pasta sauce.  Place about 1/4 cup filling at one end of each lasagna noodle.  Roll them up, cheesy end first,  Place in pan and cover with remaining sauce.

Bake roll-ups 15 minutes, sprinkle remaining cheese on top, then bake 5 to 10 more minutes until hot and bubbly.   Makes 4 large servings of 2 roll-ups, 10 points plus for Weight Watchers or 440 calories each.

Note: I sprinkled the cheese on top before baking and because it is "lite," it got too brown.  Sprinkle it on for the last 5 to 10 minutes for proper melted cheesiness.

Day-After Soup

Turkey is expected to be the star of the "day-after" soup.  For sure, one meal on the day after Thanks-giving should include yummy leftovers, allowing us to relive the tastes of our Thanksgiving feast.

But. . . another meal can be something easy, soothing, and warm: soup with red lentils and winter squash, blended into a smooth-textured bowl of coziness.  Come to think of it, this soup doesn't have to be eaten just the day after Thanksgiving.  It can be enjoyed the day after anything.

Day-After Soup

1 tablespoon extra virgin olive oil
1 medium onion, finely chopped
1 large carrot, finely chopped
1 large celery stalk, finely chopped
1 garlic clove, minced
1 1/4 cups red lentils
6 cups water
2 tablespoons Better than Bouillon, any flavor
1 3/4 cups cooked fresh winter squash or 1 (15-ounce) can pumpkin
1/4 teaspoon freshly ground black pepper
Salt, optional
1/2 cup canned fried onion pieces (I used Trader Joe's)

Heat olive oil in large pot over medium heat.  Add onion, carrot, celery, and garlic, and cook, stirring occasionally, until vegetables are soft, about 10 minutes.  Stir in lentils, water, and Better than Bouillon.  Bring to a boil, reduce heat, and simmer 20 to 30 minutes until lentils are soft.

Pour soup into blender container along with squash and pepper, blending in batches if necessary.  If soup is too thick, add water.  Taste and see if salt is needed.  Pour into bowls and sprinkle each with one tablespoon onion pieces.  Makes 8 (1-cup) servings, 3 points plus for Weight Watchers or 182 calories each.

Crockpot Bisque

Crock pot again?  Yes!!  It's perfect because:  1) I have a new job and precious little time to cook;  2) it's getting cold outside and nothing warms us up like a pot of something hot;  3) the house smells wonderful!

Fresh dill came in my Abundant Harvest box this week (along with many other beautiful fresh fruits and vegetables).  Since I already had potatoes, this recipe was a slam dunk.  The result is a thick and creamy soup, even better the next day when the flavors have blended more.

Potato Dill Bisque

2 pounds any type potato, peeled and cubed
1 medium onion, chopped
2 celery stalks, chopped
2 carrots, thinly sliced
1/4 cup chopped fresh dill  (more if you love dill)
4 Laughing Cow Light Creamy Swiss cheese wedges, broken apart
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
5 cups vegetable broth
1 cup milk (I used unsweetened original almond milk)
Additional salt and pepper, optional

Place potatoes, onions, celery, carrots, dill, cheese wedges, salt, and pepper in slow cooker.  Add vegetable broth and stir to combine.  Cook on high for 3 to 5 hours, until potatoes are tender.

Pour soup into blender in batches and blend until smooth.  Return to slow cooker; stir in milk and taste for seasonings.  Add more salt and pepper if needed.  Cook on high 15 more minutes until soup is hot again.  Makes 8 (scant 1 1/2-cup) servings, 3 Weight Watchers points plus or 125 calories each.

Tuscan Beans and Butternut

I have a tendency to think of recipe concepts in the most unlikely places.  Sometimes, I'll be in the shower or lying awake at night or driving on the freeway and an idea will pop into my brain.

Which is how this recipe came to be.  Since I am fond of butternut squash, I always have one in the fridge this time of year.  Sage and white beans are a delicious Tuscan combination.  Put these ingredients together in the slow cooker and dinner is ready when you are.  Add the optional sausage for another layer of flavor.  One pan meals like this are a real time saver.  Enjoy!

Tuscan Beans and Butternut

1 pound dried white beans, such as navy or cannellini, rinsed but not soaked
1 1/2 pounds butternut squash (or any winter variety), peeled and cut into 1-inch cubes
3 garlic cloves, minced
2 teaspoons dried sage leaves, crumbled, divided
5 cups water
2 teaspoons salt
1/2 teaspoon freshly ground black pepper
7 ounces precooked Italian sausage (about 2 links), cut into 1/4-inch slices, optional
2 tablespoons plus 2 teaspoons finely chopped walnuts, toasted

Place beans, squash, garlic, and 1 teaspoon sage in crock pot and mix well.  Stir in water;  cover and cook on high heat for 5 1/2 hours or until beans are tender.  Stir in salt, pepper, and remaining teaspoon sage.

If using sausage, coat nonstick skillet with olive oil spray and place over medium high heat.  Cook sausage slices until brown, then stir into hot bean mixture.

Turn heat to low and cook one more hour.  Beans will be thick and coated with dissolved squash.   Serve in bowls with one teaspoon walnuts sprinkled on each serving.  Makes 8 (rounded 1-cup) servings, 4 points plus for Weight Watchers or 240 calories each.  Adjust values for sausage, if using.

Creamy Friday Pasta

The other night, my son and his girlfriend offered to make dinner for my husband and me.  I accepted with a resounding YES!  Their pasta dish was so delicious I had to get permission to make a version to share.

When I asked, his sweet girlfriend said the recipe was just an easy one she found on line*.  She gave it to me.  Following is what resulted from a change here and a change there - you know, to lighten it up and still have a yummy dish.

I hope it is clear how pasta can be a quick meal no matter what is going on in your life:  the desire for healthy food, something to make when the kitchen is in an upheaval, or delicious food to serve company.  Making pasta allows you to easily express creativity in delicious ways.

Pasta with Creamy Tomato Sauce

8 ounces whole wheat pasta such as farfalle (bow ties)
1 tablespoon olive oil
4 vegetarian "chicken" cutlets (Gardein** brand) OR 4 (4-ounce) chicken breasts, sliced
1 (14 1/2-ounce) can chopped tomatoes, undrained
1/4 cup light vinaigrette dressing, any type
4 ounces Neufchatel (light cream) cheese, room temperature
2 tablespoons grated fresh Parmesan cheese

Cook pasta according to package directions; drain and set aside.  In large nonstick skillet, warm olive oil over medium high heat.  Add vegetarian OR real chicken and cook for about 6 minutes until beginning to brown.

Add tomatoes and vinaigrette to pan with chicken.  Bring to a boil; lower heat and simmer 4 minutes.  Add Neufchatel and continue to cook, stirring, until cheese is melted and incorporated.  Stir in pasta and cook until warmed through.  Serve immediately with Parmesan sprinkled on top.  Makes 4 (just under 1 1/2-cup) servings.  With Gardein "chicken," each serving has 8 points plus and 339 calories, and with real chicken, each serving has 9 points plus and 380 calories each.

* The original recipe is PHILLY Creamy Tomato and Chicken Spaghetti on allrecipes.com.

** Gardein "chicken" cutlets are called "Chick'n Scallopini" and can be found in the supermarket frozen food aisle.  I cook with them frequently and find them to be a great substitute for poultry.

Peanut Noodles

This week my kitchen is "under construction," so to say.  Just some minor changes, but it required emptying all my cupboards and drawers.  I'm cooking simply - and pasta is on the menu again.

The serving size here may seem small, but believe me, the flavor combination and richness make up for the amount.  Serve with some cut up fruit or another vegetable on the side and you have a quick complete meal.

Peanut Noodles

1/4 cup reduced fat peanut butter
2 tablespoons brown or regular rice vinegar
2 tablespoons reduced sodium soy sauce
1 tablespoon agave nectar
1 teaspoon sesame oil
1/2 teaspoon fresh chili paste (like Sambal Oelek)
5 ounces soba (buckwheat) noodles or other long thin pasta
2 cups chopped greens, any type
1/2 cup chopped green onions

In small bowl, whisk together peanut butter, vinegar, soy sauce, agave, sesame oil, and chili paste.  Heat in microwave one minute on high, then whisk again until smooth; set aside.

Cook noodles according to package directions, adding chopped greens during the last minute of cooking;  drain.  Toss with sauce and green onions and serve immediately.  Makes 4 (about 3/4-cup) servings, 6 points plus and 332 calories each.

Pasta for Dinner All Week

"Quick and easy," "kid-friendly but healthy," "light and fast."  These are the requests I hear for weeknight dinners.  Opt for pasta as the main dish and fulfill each request.  It will be tasty, too.

Ages ago, I found a recipe called Fiesta Enchilada Skillet on the fun and delicious blog Danica's Daily. I have made it many times since.  The following recipe is an adaptation using pasta.  I opted for corn pasta since corn is so prominent in Mexican cooking, but any other macaroni will do.  Make a green salad to accompany it, and your meal is on the table in no time. 

Mexican Macaroni

6 ounces (about 1 1/2 cups) corn or other elbow-style pasta
1/2 cup chopped onion
1 (11-ounce) package veggie ground beef substitute OR 1 pound lean ground meat of your choice
10 ounces (1 1/4 cups) green chile enchilada sauce
4 ounces grated reduced fat Cheddar cheese
2  Laughing Cow Light Creamy Swiss Cheese wedges, crumbled

Cook pasta according to package directions and set aside.  Meanwhile, coat large nonstick skillet with olive oil spray and place over medium heat.  Add onion and cook until translucent.  Stir in veggie beef and cook until warmed through, OR stir in meat and cook until no longer pink.  Add pasta, enchilada sauce, half the Cheddar, and half the crumbled wedges.

Bring mixture to a boil; cover, reduce heat, and simmer five minutes.  Sprinkle remaining Cheddar and wedges over top; cover again for one minute to melt cheese.  Serve immediately.  Makes 5 (1 1/4-cup) servings, 7 points plus and 308 calories each.  Adjust nutritional values if using meat.

Pesto-fied Spaghetti Squash

Abundant Harvest bestowed upon me a beautiful spaghetti squash.  It sat and sat as I pondered what to do with it.  Finally, a craving for Italian flavors and a need to use leftover pesto lead to this result:

Once the squash is roasted, there is little else to do.  I testify this easy dish will delight your taste buds!

Pesto-fied Spaghetti Squash

1 medium spaghetti squash
1/4 cup pesto sauce, homemade or purchased
1/4 cup nonfat Greek yogurt
2 tablespoons plus 2 teaspoons julienne-sliced sundried tomatoes in oil, chopped
1/2 ounce fresh Parmesan cheese, grated (about 3 tablespoons)

Preheat oven to 400°F.  Poke spaghetti squash all over with a knife.  Place on foil-lined baking sheet and roast for 50 to 60 minutes until knife inserts easily into squash.  Carefully cut squash in half lengthwise and take out seeds.  Using fork, scrape out squash strands into serving bowl.

In small bowl, combine pesto and yogurt.  Pour over squash, add sundried tomatoes, and toss.  Sprinkle with Parmesan and serve hot.  Makes 4 (1-cup) servings, 3 points plus and 154 calories each.

Chorizo Enchiladas

We all need a little spice in our lives once in awhile.  These enchiladas are not too spicy, not too mild, but j..u..s..t right (remember Goldilocks and the three bears?).  These go together quickly, and what at first appear to be unusual flavors end up delighting your tastebuds!

These enchiladas can be made with pork and beef chorizo instead of soy.  You may have noticed that I generally opt for meat-free protein in my recipes, with the goal of fewer calories and less saturated fat.  However, "real" meat can always be substituted;  just remember to adjust the nutritional values.  In this case, the soy chorizo is easy and delicious despite it's much lower fat content.

Chorizo Enchiladas

1 (12-ounce) package soy chorizo
1 large (about 12-ounce) sweet potato, baked, peeled, and chopped
4 ounces reduced fat Cheddar cheese, grated (about 1 cup), divided
1 (10-ounce) can green chile enchilada sauce (I used La Victoria), divided
8 (8-inch) flour tortillas (I used a local low carb variety called La Gloria)

Preheat oven to 350°F.  In large nonstick skillet sprayed with olive oil spray, brown chorizo over medium heat, stirring, for 5 minutes.  Take off heat and add sweet potato and 1/2 cup Cheddar and mix well.

Coat 9 by 13-inch baking pan with olive oil spray.  Spread 2 tablespoons enchilada sauce evenly over bottom.  Place about 1/2 cup filling on edge of one tortilla, roll up, and lay in baking pan.  Repeat with remaining filling and tortillas.  Pour remaining sauce over enchiladas and sprinkle with remaining cheese.

Bake enchiladas 25 to 30 minutes, or until hot and bubbly.  Makes 8 enchiladas, 6 points plus and 272 calories each.

Today is Fall Crawl Day 10!!  Please stop by the blog of Kim and Lars Waldmann to see another exciting fall idea.

Fall Crawl Schedule
Sept 19th - Marilyn - http://theartsygirlconnection.blogspot.com/
Sept 20th - Kellie - http://happybabychronicles.com/
Sept 21st - Letty - http://bellavidabyletty.blogspot.com/
Sept 22nd - Lorie - http://www.readingconfetti.blogspot.com/
Sept 23rd - Abby - http://dirtontherocks.com/  
Abby's will also include our 1st blog hop Linky Party
Sept 24th Tracy - http://tracycooksitright.blogspot.com/
Sept 25th - Kimba - http://kimbas2cents.blogspot.com/
Sept 26th - Jacqueline - http://mukweto.blogspot.com/
Sept 27th - Jillian - FoodFolksandFun.blogspot.com
Sept 28th - Kim&Lars http://larskim.com/
Sept 29th - DEIA http://loveandtangles.blogspot.com/
Sept 30th - Meli - http://melifaif.blogspot.com/
October 1st - Renee - http://renee-joyjourney.blogspot.com/
Renee's will be our Second blog hop /Linky Party
October 2nd - Giveaway & thanks to all that joined us in on the crawl!

Pasta's Got Your Goat . . . Cheese

Well it's not really pasta, but close.  It happened again.  I made my manicotti and had left over wonton wrappers.  I created this dish to use the darn things up!

Can't go wrong with a hint of lemon overlaying the creaminess of the filling.  The rich result is amazing for such a light dish.

Lemony Goat Cheese "Pasta" Rolls

2 ounces goat cheese
4 Laughing Cow Light Creamy Swiss cheese wedges, room temperature
1 egg
1 teaspoon freshly grated lemon zest
1 cup frozen artichoke hearts, defrosted and chopped
16 (3-inch) wonton wrappers
1 tablespoon freshly squeezed lemon juice
1 ounce finely shredded fresh Parmesan cheese (about 1/2 cup)
1 tablespoon finely chopped parsley
Fresh spinach leaves, optional

Preheat oven to 350°F.  Coat 8 by 8-inch baking pan with olive oil spray.  Place goat cheese, Laughing Cow wedges, egg, and lemon zest in medium bowl and mix well.  Stir in artichoke hearts.

Spread rounded tablespoon filling on one edge of an egg roll wrapper and roll up.  Place in prepared pan.  Continue until filling and wrappers are used up.  Drizzle lemon juice over rolls and sprinkle with Parmesan.

Bake 20 minutes, until rolls are hot and edges are beginning to turn golden.  Watch carefully so rolls do not become crispy.  Remove from oven and sprinkle with parsley.  Serve on a bed of spinach leaves, if desired.  Makes 4 servings, 5 points plus and 189 calories each.

Now for some fall excitement!


Today begins the September FALL CRAWL created and organized by Marilyn at The Artsy Girl Connection.  Go see the first entry of this exciting fall series on her blog, then return each day for another creative blogger's design or recipe.  Please join in the fun!  



Fall Crawl Schedule
Sept 19th - Marilyn - http://theartsygirlconnection.blogspot.com/
Sept 20th - Kellie - http://happybabychronicles.com/
Sept 21st - Letty - http://bellavidabyletty.blogspot.com/
Sept 22nd - Lorie - http://www.readingconfetti.blogspot.com/
Sept 23rd - Abby - http://dirtontherocks.com/  
Abby's will also include our 1st blog hop Linky Party
Sept 24th Tracy - http://tracycooksitright.blogspot.com/
Sept 25th - Kimba - http://kimbas2cents.blogspot.com/
Sept 26th - Jacqueline - http://mukweto.blogspot.com/
Sept 27th - Jillian - FoodFolksandFun.blogspot.com
Sept 28th - Kim&Lars http://larskim.com/
Sept 29th - DEIA http://loveandtangles.blogspot.com/
Sept 30th - Meli - http://melifaif.blogspot.com/
October 1st - Renee - http://renee-joyjourney.blogspot.com/
Renee's will be our Second blog hop /Linky Party
October 2nd - Giveaway & thanks to all that joined us in on the crawl!

Tomorrow we head on over to see

the Lovely Kellie from A Glimpse Of My Life

Yaki-Soba Yum!

Sometimes all it takes is someone mentioning a quick meal idea and I'm off and running.  This past weekend I visited my folks. Sometime during the fun, football, and food, my mother asked if I had tried Yaki-Soba.  Years ago I remember buying these noodles for a recipe, but it was obviously time to try them again.

Yaki-Soba noodles come in a pack of three (one-cup) servings.  This recipe uses two so there will be one left over for another use.  I chose to make my own sauce since there are questionable ingredients like monosodium glutamate (MSG) in the sauce base packets that are included.

Look at all these vegetables!  You can empty your fridge of all the veggie odds and ends accumulating in there - and have a delicious, one-skillet meal.

Yaki-Soba Noodles

1/4 cup reduced sodium soy sauce

1 tablespoon freshly squeezed lime juice

1 tablespoon sugar

1 1/2 teaspoons chili paste (like Sambal Oelek), or less to lower heat level

1 teaspoon roasted sesame oil

1 garlic clove, minced

1 teaspoon cornstarch

5 cups assorted chopped vegetables (I used green beans, carrots, bell pepper, onion, and mushrooms)

2 (5.6-ounce) packages Yaki-Soba noodles (found near tofu in supermarket)

In small bowl, whisk together soy sauce, lime juice, sugar, chili paste, sesame oil, garlic, and cornstarch.  Set aside.

Coat large nonstick skillet with nonstick spray.  Heat to medium high, add vegetables, and stir fry until they are half done, about 5 minutes.  Remove vegetables from pan and off heat, re-spray pan.  Place back on heat and add 1/4 cup water and noodles.  Cook 3 minutes, stirring to break up noodles.

Return vegetables to pan.  Whisk sauce to blend again, and pour into pan.  Stir fry until vegetables are completely cooked  and ingredients are well coated with sauce, about 3 more minutes.  Serve immediately.  Makes 4 (1 1/4-cup) servings with 4 points plus each.  Each serving has 171 calories plus calories for vegetables used.

Summer's Over Chowder

I'm the type of cook who makes hot soup on a warm day and  refreshing salad on a cold day.  I forget that it should likely be the other way around.  We are in a season transition right now with some days cool and some days warm.  No matter what, it's perfect weather for chowder.

These days you can find salmon and tuna in foil pouches in addition to cans.  I love the ease of the pouches so I used one here.  Also, in my quest to use less dairy in my recipes, I tried unsweetened almond milk.  It worked perfectly since it is thick and creamy and delicious. 

Salmon Chowder

1 teaspoon extra virgin olive oil
1 small onion, finely chopped (about 1/2 cup)
2 tablespoons bacon bits (I used Lightlife Fakin' Bacon Bits)
1 teaspoon dried thyme
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 russet potatoes (about one pound), peeled and diced
8-ounce bottle clam juice}   or replace with
1/2 cup water                 }           1 1/2 cups any flavor broth
5-ounce foil pouch wild salmon
Dash Tabasco or other hot sauce 
1 1/2 cups unsweetened almond milk or nonfat milk
2 tablespoons unbleached flour 
Chopped parsley to garnish, optional

Warm olive oil in large saucepan over medium heat and add onion, bacon bits, thyme, bay leaf, salt, and pepper.  Cook, stirring frequently, until onions are translucent.  Stir in potatoes, clam juice, and water, or broth, if using.  Bring to a boil, reduce heat, and simmer 6 minutes or until potatoes begin to soften.

Crumble salmon into pan and stir in Tabasco.  Simmer 6 more minutes.  In 2-cup measure or small bowl, whisk milk and flour together until smooth.  Slowly stir into pan and again bring to a boil, reduce heat, and simmer 6 minutes. 

Pour soup into bowls and garnish with parsley, if desired.  Makes 4 2/3 cups, 2 hearty main-dish servings at 11 points plus and 410 calories each, or 4 side-dish servings at 5 points plus and 205 calories each.

 

Goodbye Summer - Hello Fall !!