How To Prepare
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add rice milk and cook for 2 minutes.
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Low Fat Cream of Pumpkin Soup
How To Prepare
Heat oil in large Dutch oven or saucepan. Sauté garlic, onions, celery, zucchini and green beans for 5 minutes. Stir in herbs and cook for 1 minute. Add broth, tomatoes and beans. Bring to a boil, then cover and simmer for 20-25 minutes.
Makes 8 cups.
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Italian Vegetable Soup
How To Prepare
1. Preheat oven to 350°.
2. Cook pasta in boiling water for 8 minutes or until almost al dente, omitting salt and fat. Remove from heat; stir in spinach. Let stand for 2 minutes or until spinach wilts. Drain pasta mixture well.
Meanwhile Bake chicken for 25 minutes, turning once halfway through.
Bake for a further 15-20 minutes until chicken is tender.
3. Heat a large nonstick skillet over medium heat. Add olive oil to pan; swirl to coat. Add onion; cook 15 minutes or until golden brown, stirring frequently. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Add flour and garlic; cook 1 minute, stirring constantly with a whisk. Gradually add wine; cook 8 minutes or until sauce boils and thickens, stirring constantly. Stir in grated lemon rind. Remove from heat; stir in pepper. Add pasta mixture to onion mixture, and toss gently to coat.
4. Spoon the pasta mixture into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Bake at 350° for 50 minutes or until browned and bubbly.
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Baked Chcken and Pasta with Spinach and Lemon
How To Prepare
1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.
2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until fully mixed. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens.
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Kung Pao Chicken
How To Prepare
1. Heat a saucepan over medium-high heat. Add oil to pan; swirl. Add lamb and next ingredients (through red pepper); sauté 4 minutes, stirring to crumble. Add onion, carrot, and jalapeño; sauté 4 minutes or until lamb is browned. Add garlic; sauté 1 minute, stirring constantly. Stir in tomato paste; sauté 30 seconds.
2. Add lentils; sauté 30 seconds. Stir in broth and next 3 ingredients (through tomatoes); bring to a boil. Reduce heat, and simmer for 40 minutes or until lentils are tender. Ladle your portion size lentil mixture into each of the bowls; top each serving with 1 tablespoon cilantro.
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Indian-Spiced Lentils and Lamb
How To Prepare
Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.
In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside.
Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil and 1/8 teaspoon of the pepper.
Sprinkle the chicken breasts with the remaining 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil. Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.
Transfer the chicken breasts to warmed individual plates according to your menu serving size. Spoon the tomato sauce on top, dividing evenly. Serve immediately.
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Grilled chicken breasts with roasted yellow tomato sauce
How To Prepare
1. Combine 1 tablespoon red wine vinegar, oregano, 1 teaspoon olive oil, and garlic in a zip-top plastic bag. Add pork to bag, and seal. Marinate for 20 minutes at room temperature, turning after 10 minutes. Combine remaining 1 tablespoon vinegar, remaining 1 teaspoon oil, rice milk, and 1 tablespoon dill, stirring well with a whisk. Cover and chill. Combine tomatoes, cucumber, and onion.
2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove pork from bag, and discard marinade. Sprinkle both sides of pork evenly with Greek Seasoning. Add pork to pan, and cook for 4 minutes on each side or until desired degree of doneness. Remove pork from pan, and let stand for 2 minutes. Place 3/4 cup tomato mixture on each of 4 plates, and top each serving with 1 pork chop and about 3 tablespoons rice milk mixture
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Greek-Style Pork Chops
How To Prepare
1. Place a foil-lined jelly-roll pan in oven. Preheat oven to 450°.
2. Combine first 8 ingredients in a large bowl; stir gently just until blended. Cover and chill 30 minutes. Divide pork mixture into 20 equal portions; shape each portion into a meatball. Arrange meatballs in a single layer on preheated pan. Bake at 450° for 20 minutes or until done.
3. Cook noodles according to package directions; drain. Rinse noodles under cool water; drain. Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper and crushed red pepper; cook 5 minutes, stirring occasionally. Add noodles; toss. Place 1 3/4 cups noodle mixture on each of 4 plates; top each serving with 5 meatballs. Sprinkle each serving with 2 tablespoons green onions.
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Gingery Pork Meatballs with Noodles
How To Prepare
Combine first 10 ingredients (through garlic) in a zip-top plastic bag. Marinate in refrigerator at least 4 hours, turning occasionally.
Heat oil in a large skillet over medium-high heat. Add onion; sauté 4 minutes. Add chicken mixture and bell peppers; sauté 5 minutes or until chicken is thoroughly browned on all sides. Add broth and simmer, uncovered, 15 minutes or until chicken is done. Combine potato flour and water in a small bowl; stir well. Add potato flour mixture to chicken mixture; simmer 2 minutes or until sauce thickens. Stir in cilantro. Serve over brown rice.
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Chicken Vindaloo
