Sunday, January 18, 2009

Broccoli with Garlic Butter & Cashews

1 1/2 pounds fresh broccoli, cut into bite size pieces
1/3 cup butter
1 tablespoon brown sugar
3 tablespoons soy sauce
2 teaspoons white vinegar
1/4 teaspoon ground black pepper
2 cloves garlic, minced
1/3 cup chopped salted cashews

Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter.
While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.

Sunday, January 4, 2009

Garlicky Baked Butternut Squash

This recipe is absolutely divine!  One day after I made it I was already on my way back to the store to get the ingredients again.

2 tablespoons minced fresh parsley
2 tablespoons olive oil
2 garlic cloves, minced
1 teaspoon salt
1/2 teaspoon pepper
3 1/2 pounds butternut squash, peeled and cut into 1-inch cubes
1/3 cup grated Parmesan cheese

In a large bowl, combine the parsley, oil, garlic, salt and pepper. Add squash and toss to coat.
Transfer to an ungreased shallow 2-qt. baking dish. Bake, uncovered, at 400 degrees F for 50-55 minutes or until squash is just tender.

Sunday, September 28, 2008

Mushroom Scramble Mug

I'm not sure if I will like this recipe or not... but I definitely like the concept and the nutritional information!!

Non-stick cooking spray
1 cup white button mushrooms, sliced
1/4 t salt
Pinch freshly ground pepper
1 whole egg
1 egg white
1 slice fat-free American Cheese, torn into strips
1 tomato or red pepper, diced
Whole wheat English Muffin

Lightly spray the inside of  a microwaveable mug with non-stick cooking spray, place mushrooms in mug, and sprinkle with salt and pepper.  Cover and microwave for one minute.  Let rest 30 seconds and drain any excess liquid.

Add whole egg and egg white to mug and mix well with a fork.  Add cheese and tomato or red pepper (if desired) and microwave for 1 minute, stirring halfway through.  Let rest 30 seconds to allow eggs to finish cooking.  Enjoy in the mug or on a toasted whole wheat English muffin.

Nutritional Information: 134 cals, 5g fat, 0g fiber (3 points, or 4.5 w/ english muffin)

Thursday, September 25, 2008

Asparagus with Balsamic Butter Sauce

1 bunch fresh asparagus, trimmed
cooking spray
salt and pepper to taste
2 tablespoons butter
1 tablespoon soy sauce
1 teaspoon balsamic vinegar

Preheat oven to 400 degrees F (200 degrees C).
Arrange the asparagus on a baking sheet. Coat with cooking spray, and season with salt and pepper.
Bake asparagus 12 minutes in the preheated oven, or until tender.
Melt the butter in a saucepan over medium heat. Remove from heat, and stir in soy sauce and balsamic vinegar. Pour over the baked asparagus to serve.

Wednesday, September 24, 2008

Easy Creamy Baked Asparagus

Prep Time: 10 min       Total Time: 25 min         Makes: 4 servings.

1 lb. fresh asparagus spears, trimmed
1/4 cup KRAFT Peppercorn Ranch Dressing
2 Tbsp. KRAFT Shredded Parmesan Cheese
1/2 cup coarsely crushed RITZ Cheese Crackers (about 12 crackers)

PREHEAT oven to 350°F. Cook asparagus in simmering water in large skillet 2 to 3 min. or until bright green, but still crisp; drain.
TOSS asparagus with dressing in 1-1/2- to 2-qt. baking dish. Sprinkle with cheese and cracker crumbs.
BAKE 10 to 15 min. or cheese is lightly browned and mixture is heated through.

Nutritional Information
Calories 130 Total fat 9 g Saturated fat 2 g Cholesterol 5 mg Sodium 300 mg Carbohydrate 10 g Dietary fiber 2 g Sugars 2 g Protein 3 g Vitamin A 10 %DV Vitamin C 2 %DV Calcium 8 %DV Iron 10 %DV

Italian Veggie Bake

Prep Time: 20 min      Total Time: 1 hr 20 min         Makes: 14 servings, 1/2 cup each

1/3 cup KRAFT Tuscan House Italian Dressing and Marinade
1 large onion, chopped
1 small unpeeled eggplant, cubed
1 medium zucchini, cubed
1 large red pepper, chopped
1 pkg. (6 oz.) sliced mushrooms
1 can (14-1/2 oz.) Italian-style stewed tomatoes, drained, cut up
1/3 cup KRAFT Shredded Parmesan Cheese

HEAT dressing in large skillet on medium heat. Add onion; cook 5 min. or until tender. Add eggplant; cook and stir 5 min. Add zucchini, pepper and mushrooms; cook and stir 5 min.
ADD tomatoes, bring to boil. Reduce heat to low; cover. Simmer 15 min. or until vegetables are tender, stirring occasionally. Pour mixture into casserole dish; sprinkle with cheese. Cover and refrigerate until ready to serve.
PREHEAT oven to 350°F. Bake 25 to 30 min. or until heated through.

Nutritional Information
Calories 50 Total fat 3 g Saturated fat 1 g Cholesterol 5 mg Sodium 150 mg Carbohydrate 6 g Dietary fiber 2 g Sugars 3 g Protein 2 g Vitamin A 10 %DV Vitamin C 25 %DV Calcium 4 %DV Iron 0 %DV

Zesty Roasted Vegetables

Prep Time: 15 min Total Time: 45 min Makes: 8 servings, 1/2 cup each

1/2 lb. whole button or crimini mushrooms
1/2 lb. baby carrots
1 medium onion, peeled, cut into 1/2-inch-thick wedges
1 large red, green or yellow bell pepper, cut into 8 strips
1/3 cup KRAFT Light Zesty Italian Dressing
1/3 cup KRAFT Grated Parmesan Cheese, divided

HEAT oven to 450°F. Line 15x10x1-inch baking pan with foil; spray with cooking spray. Set aside.
TOSS vegetables with dressing and 1/4 cup of the cheese; spread into prepared pan.
BAKE 28 to 30 min. or until vegetables are tender, stirring after 15 min. Sprinkle with remaining cheese

Nutritional Information
Calories 60 Total fat 2 g Saturated fat 1 g Cholesterol 5 mg Sodium 270 mg Carbohydrate 7 g Dietary fiber 2 g Sugars 4 g Protein 4 g Vitamin A 90 %DV Vitamin C 35 %DV Calcium 8 %DV Iron 4 %DV

Slow-Cooked Green Beans, Tomatoes, & Bacon

Prep Time: 15 min Total Time: 1 hr 5 min Makes: 8 servings

2 slices OSCAR MAYER Lower Sodium Bacon, finely chopped
1 large onion, chopped
1 lb. green beans, trimmed, cut into 1-1/2-inch pieces
1/2 cup low-sodium chicken broth
1/4 tsp. pepper
4 medium plum tomatoes, chopped

COOK and stir bacon in large skillet on medium heat to desired crispness. Remove bacon from skillet; drain, reserving drippings in skillet. Set bacon aside. Add onion to skillet; cook and stir until tender.
ADD beans, broth and pepper to skillet. Bring to boil. Reduce heat to medium-low; cover. Simmer 40 minutes or until beans are very tender.
STIR in tomatoes; increase heat to medium-high. Cook 3 minutes or until tomatoes are thoroughly heated. Transfer to serving dish. Sprinkle with bacon.

Nutritional Information:
Calories 60 Total fat 2.5 g Saturated fat 1 g Cholesterol 5 mg Sodium 35 mg Carbohydrate 8 g Dietary fiber 3 g Sugars 4 g Protein 2 g Vitamin A 15 %DV Vitamin C 30 %DV Calcium 2 %DV Iron 4 %DV

Broccoli w/ Black Olives

Prep Time: 5 min Total Time: 10 min Makes: 6 servings

1 Tbsp. olive oil
2 cloves garlic, minced
1 pkg. (16 oz.) frozen broccoli florets, thawed, drained
1 can (2-1/2 oz.) sliced pitted ripe olives, drained
1/4 cup KRAFT Reduced Fat Parmesan Style Grated Topping

HEAT oil in large nonstick skillet on medium-high heat. Add garlic; cook and stir 30 seconds or until tender.
ADD broccoli and olives; cook and stir 4 minutes or until thoroughly heated. Remove from heat. Stir in grated topping. Serve immediately.

Substitute 1 lb. fresh broccoli florets for frozen broccoli. Cook in boiling water 2 minutes or until crisp-tender. Drain. Continue as directed.
Special Extra
Stir in 1/3 cup sun-dried tomatoes in olive oil, drained, chopped, with broccoli and olives.

Nutritional Information
Calories 80 Total fat 4.5 g Saturated fat 1.5 g Cholesterol 5 mg Sodium 240 mg Carbohydrate 8 g Dietary fiber 2 g Sugars 1 g Protein 4 g Vitamin A 35 %DV Vitamin C 35 %DV Calcium 10 %DV Iron 6 %DV

Italian Green Beans

1/2 cup water
1 pkg. (16 oz.) frozen whole green beans or frozen cut green beans
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
1 medium tomato, seeded, chopped (about 1/2 cup)
1/3 cup KRAFT FREE Italian Dressing

BRING water to boil in medium saucepan. Add beans; cover and cook 6 min. or until tender. Drain.

STIR in cheese, tomato and dressing. Serve warm.

Nutritional Information
Calories 60 Total fat 1.5 g Saturated fat 1 g Cholesterol 5 mg Sodium 240 mg Carbohydrate 8 g Dietary fiber 2 g Sugars 3 g Protein 4 g Vitamin A 15 %DV Vitamin C 20 %DV Calcium 15 %DV Iron 4 %DV