Category: Recipes

Lentils with Spinach

1/2 pound (1 1/3 cups) brown lentils, washed and picked over
1 small onion, chopped
3 cloves garlic, minced
3 cups water
1 bay leaf
salt and freshly ground pepper
1 pound fresh spinach
1/2 teaspoon ground coriander
1 teaspoon ground cumin (more to taste)

Combine the lentils, onion, 2 of the garlic cloves, water, and bay leaf in a saucepan and bring to a boil. Reduce heat, cover and simmer 30 minutes until lentils are tender. Add salt and freshly ground pepper to taste.

Meanwhile stem and wash the spinach. Chop and wilt in it own liquid in a large frying pan. Drain the lentils, retaining the liquid, discard the bay leaf, and add the lentils to the spinach. Stir together, moisten with some of the cooking liquid from the lentils, and add the coriander, cumin and remaining garlic. Stir together over medium heat for about 5 minutes and serve. Will keep in the refrigerator up to two days.

Four to six servings.

Cal. 146; Fat .64 g; Sod. 48 mg; Protein 12g.; Carbs .25 g.; Cholesterol 0

Lentils and Bulgur Pilaf

1/2 pound lentils, washed and picked over
5 1/ 2 cups water
2 cloves garlic, minced
1 bay leaf
1 teaspoon ground cumin
pinch cayenne pepper, salt and freshly ground pepper
6 ounces (one cup) bulgur
2 large onions thinly slices
1 tablespoon olive oil
2 tablespoons chopped fresh parsley or cilantro
1/2 cup plain low fat plain yogurt for topping

Soak the lentils in the water in a large casserole for 1 hour. Add the garlic, bay leaf, and cumin and bring to a boil. Reduce the heat and simmer 20 to 30 minutes, until tender. Toward the end of cooking, add the cayenne and salt and pepper to taste.

Stir the bulgur into the lentils, cover, and turn off the heat. Let sit for 20 to 30 minutes, until the bulgur has absorbed the liquid from the lentils.

Meanwhile, saute the onions in the olive oil over low heat in a nonstick skillet until almost caramelized.

Taste the bulgur and lentils and adjust seasonings. Transfer to a serving platter and sprinkle on the onions and parsley or cilantro. Serve topped with plain low-fat yogurt, with a green salad on the side.

Serves 6 to 8

Cal.212; Fat 3 G.; Sod. 15 mg.;Protein llG.;Carb. 38 G.; Cholesterol 1 mg

From: Mediterranean Light by Martha Shulman

Potato Salad with Peas

2 pounds red potatoes (about 7 medium)
1 cup shelled green peas
3 tablespoons chopped chives
2 tablespoons chopped fresh basil
1/2 cup tarragon vinegar
1 tablespoon sugar
1/2 teaspoon salt
1/8 teaspoons cracked pepper
1 garlic clove minced.

Place potatoes in a large saucepan. Cover with water; bring to a boil. Reduce heat; simmer, partially covered, 25 minutes or until tender. Add green peas; cook 1 minute. Drain; let cool slightly. Cut potatoes into 1/4 inch slices.
Combine the potatoes, green peas, parsley, chives, and basil in a large bowl. Combine vinegar and remaining ingredients in a small bowl, and stir with a whisk. Pour over potato mixture, tossing gently to coat.

Yield: 6 servings (serving size; 1 cup).

Calories 152 (2% from fat); Fat 0.3g; Protein 4.6g; Carb 33.2g; Fiber 3.4g; Chol. 0 mg; Iron 1.6mg; sodium 209 mg; Calc 23 mg.

Herbed Pea Medley

2 cups shelled green peas
1 cup sugar snap peas, trimmed and halved crosswise
1/2 cup diced carrot
1 cup snow peas, halved crosswise
2 tablespoons chopped fresh parsley
1 tablespoon finely chopped fresh mint
1 tablespoon margarine, melted
1 teaspoon grated orange rind
2 teaspoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Steam green peas, sugar snap peas, and carrot, covered 4 minutes. Add snow peas. Cover: steam an additional 2 minutes or until crisp-tender.
Combine parsley and remaining ingredients in a large bowl; stir well. Add vegetable mixture; toss well.

Yield: 4 servings (serving size: 1 cup).

Calories 123 (24% from fat); Fat 3.3g; Protein 6.2 g; Carb. 18g.; Fiber 4.9 g; Chol. 0 mg; Iron 2.8 mg; Sodium 339 mg; Calc 59mg.

Romaine Citrus Salad with Almonds

1/4 cup vegetable oil
2 tablespoons vinegar (Jeanne used strawberry)
2 teaspoons sugar
1 1/2 tablespoons chopped fresh parsley
1/2 teaspoon salt
1/8 teaspoon Tabasco sauce
1/3 cup slivered almonds
3 taplespoons sugar
1 head romaine, torn
1 cup chopped celery
2 chopped green onions
1 chopped avocado
1 1/2 cup drained mandarin oranges

Combine and whisk ingredients oil through Tabasco sauce. Cover and chill. Combine almonds and 3 Tablespoons sugar in a skillet, mix and cook over medium heat until almonds are coated and a light brown. Cool. Toss romaine, celery and green onions in a bowl. Add and toss almonds, avocado, mandarin oranges and chilled dressing. 4 servings.

(From Texas Ties and Jeanne’s daughter’s future mother-in law.)

Crab-stuffed Portobello Mushroom Burgers

2 tablespoons olive oil
2 tablespoons balsamic vinegar
2 teaspoons chopped basil
2 teaspoons chopped fresh rosemary
4 Portobello mushroom caps (4” wide) washed and stemmed.
1/2 cup mayonnaise
Juice of one lemon
2 teaspoons lemon zest
1 tablespoon butter
1/2 pound fresh lump crabmeat, diced
4 hamburg buns

In a small bowl whisk together oil, vinegar, basil, rosemary. Place with mushrooms in resealable plastic bag; close and turn to thoroughly coat mushrooms. Marinate 15 minutes.

Remove mushrooms from marinade; reserve marinade. Place mushrooms in center of cooking grate. Grill 16 minutes, turning once halfway through and brushing occasionally with reserve marinade.

Meanwhile, in a small bowl mix mayonnaise, lemon juice and lemon zest. Set aside. In small skillet melt butter. Add crabmeat and heat through, stirring frequently. Toast buns.

Spread mayonnaise mixture on bottom and top half of each toasted bun. Place Portobello mushrooms, cap-side up, on bottom half of each bun. Fill mushrooms caps with equal amounts of crabmeat. Cover with top half of bun. Makes 4 servings.

(Adapted from “Grill Out Times”)

Low Fat Lemon Poundcake

From the Kitchen of Jeanne Turner

1 box reduced fat Betty Crocker or Duncan Hines Yellow cake mix
1/2 cup sugar
1/3 cup vegetable oil
1/4 cup water
1 cup egg substitute e.g. Egg Beaters
2 (8 oz) containers Dannon fat free yogurt (pour off watery liquid)
3 teaspoons lemon juice
1 tablespoon poppy seeds (optional)

Combine all ingredients. Pour into greased Bundt pan. Bake at 350 degrees according to package directions. Cool for ten minutes. Turn upside down on serving plate. Best if made the day before eating.

Flaxseed Bread

2 loaves (40 slices)
1 tablespoon active dry yeast
1 cup warm water
1/4 cup molasses
1 teaspoon salt
2 tablespoons canola oil
3/4 cup milk
2 1/2 cups all-purpose flour
2 1/ 2 cups whole wheat flour
1/3 cup flaxseed
1 egg yolk
one tablespoon milk
1 tablespoon flaxseed

  1. In a large bowl combine yeast and warm water, stirring gently until dissolved.
  2. Add molasses, salt, oil and milk; sir to blend.
  3. In a separate bowl, mix the flours and flaxseed.
  4. Add flour mixture gradually to the liquid ingredients and stir until blended.
  5. Knead the dough 8 to 10 minutes on a lightly floured surface until elastic.
  6. Place dough in an oiled bowl, cover and let rise for 1 1/4 hours, or until doubled.
  7. Punch down the dough and divide into two portions. Shape each portion into a smooth ball. Cover and let rest 10 minutes.
  8. Place each portion, shaped into a loaf, into an oiled 8 1/2 X 4 1/2 loaf pan and let rise for about 1 hour or until doubled in bulk.
  9. In a small bowl, beat the egg yolk with 1 tablespoon milk. Gently brush the mixture on the tops of the loaves. Sprinkle each loaf with 1/2 tablespoon of flaxseed.
    Bake in a preheated 350 degree oven for 40 to 45 minutes. Turn the loaves onto a rack and cool for 1 hour.

Per slice: Cal. 76; Protein 2.5; Fat 6.4 grams; fiber 1.5 grams; sodium 62 mg.

Flaxseed Breakfast

Two servings

1 orange thinly sliced crosswise and pulled into bite sized pieces
1 banana thinly sliced
1 kiwi peeled and thinly sliced
1/2 cup yogurt plain or with fruit
2 tablespoons milled flax seed

  1. Divide fruit between two bowls
  2. Top with yogurt
  3. Sprinkle with flax seed

Serving: Cal. 204; Protein 5.6 grams; Fat 4 grams; Fiber 7 grams; Sodium 35 mg.

Banana Flaxseed Bread

Makes 1 loaf (20 slices)

1 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup milled flaxseed
3/4 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)
2 eggs
1/3 cup canola oil
1 cup mashed bananas (2 or 3 ripe)

  1. Mix ingredients flour through salt in a bowl.
  2. In a separate large boil beat together eggs and oil.
  3. Add dry ingredients and mashed banana alternately to the egg and oil mixture, stirring just until dry ingredients are moistened.
  4. Pour into a greased 9 inch by 5 inch loaf pan.
  5. Bake at 350 degrees for 55-60 minutes.

1 slice: Cal. 145; Protein 3 grams; Fat 8 grams; Fiber 2 grams; Sodium 94 mg.