Monday Recipes

Enjoy!

LOW FAT CARROT AND SWEET POTATO SOUP

This is from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “The natural sweetness of this low fat carrot and sweet potato soup is complemented by the spiciness of curry powder and cumin. Full of beta-carotene and a good source of fiber, this is a wonderfully nutritious beginning to a meal or a perfect lunch. Enjoy with whole grain bread or crackers.” Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves: 6

To view this online, click here.

Ingredients

2 tsp olive oil

1 small onion, finely chopped

2 tsp cumin

2 tbsp curry powder

1 pound bag of baby carrots

1 pound sweet potatoes, peeled and cut into 1-inch pieces

3 1/2 cups fat-free, low sodium vegetable broth

Preparation

Heat oil in a large Dutch oven and saute onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes.

When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat.

Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fiber 4.6g, Protein 2.9g

OLD-FASHIONED KETTLE CORN

This comes from the January 2007 issue of Vegetarian Times, and begins, “Everyone knows popcorn's a good diet snack—but homemade kettle corn? Now that's a treat! This recipe will work with any type of popcorn, but air-popped has the fewest calories.” Serves 7 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/old-fashioned-kettle-corn/.

2 Tbs. vegetable oil

2/3 cup light brown sugar

8 cups popped popcorn

Combine oil, sugar and 2 Tbs. water in saucepan. Bring to a boil, reduce heat to medium, and simmer 3 minutes. Toss popcorn with sugar mixture in large bowl. Cool 5 minutes, then serve, or store in airtight container.

nutritional information Per SERVING: Calories: 174; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 32 g; Sodium: 11 mg; Fiber: 1 g; Sugar: 24 g; Vegan

MAPLE-RAISIN OATMEAL

This also comes from the January 2007 issue of Vegetarian Times, and begins, “This filling breakfast was inspired by Mexican-style oatmeal, which is slow-cooked with cinnamon, whole milk and lots of sugar. Our version uses a little soymilk for a creamy texture.” Serves 4 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/maple-raisin-oatmeal/.

1 cup old-fashioned rolled oats

1/2 cup raisins

1/4 cup plain soymilk

1/4 cup maple syrup

1 tsp. ground cinnamon

1 tsp. ground ginger

Combine all ingredients with 1 1/2 cups water in large saucepan. Bring to a boil, reduce heat to low, and simmer 5 minutes, or until thick and creamy. Serve immediately.

nutritional information Per SERVING: Calories: 203; Protein: 5 g; Total Fat: 2 g; Carbohydrates: 44 g; Sodium: 10 mg; Fiber: 3 g; Sugar: 25 g; Vegan

CLASSIC MARINARA SAUCE

This comes from Julia Moskin in The New York Times e-newsletter. Julia wrote, “Homemade marinara is almost as fast and tastes immeasurably better than even the best supermarket sauce — and it's made with basic pantry ingredients. All the tricks to a bright red, lively-tasting sauce, made just as it is in the south of Italy (no butter, no onions) are in this recipe. Use a skillet instead of the usual saucepan: the water evaporates quickly, so the tomatoes are just cooked through as the sauce becomes thick.” Time: 25 minutes; Makes about 3 1/2 cups, enough for 1 pound of pasta.

To view this online, go to http://cooking.nytimes.com/recipes/1015987-classic-marinara-sauce.

Ingredients

1 28-ounce can whole San Marzano tomatoes, certified D.O.P. if possible

1/4 cup extra-virgin olive oil

7 garlic cloves, peeled and slivered

Small dried whole chile, or pinch crushed red pepper flakes

1 teaspoon kosher salt

1 large fresh basil sprig, or 1/4 teaspoon dried oregano, more to taste

Preparation

Pour tomatoes into a large bowl and crush with your hands. Pour 1 cup water into can and slosh it around to get tomato juices. Reserve.

In a large skillet (do not use a deep pot) over medium heat, heat the oil. When it is hot, add garlic.

As soon as garlic is sizzling (do not let it brown), add the tomatoes, then the reserved tomato water. Add whole chile or red pepper flakes, oregano (if using) and salt. Stir.

Place basil sprig, including stem, on the surface (like a flower). Let it wilt, then submerge in sauce. Simmer sauce until thickened and oil on surface is a deep orange, about 15 minutes. (If using oregano, taste sauce after 10 minutes of simmering, adding more salt and oregano as needed.) Discard basil and chile (if using).

LEMON-BLUEBERRY SCONES

From Vegetarian Times' May 2005 issue. The recipe begins, "Scones, like biscuits, are most tender when handled minimally. So use a soft touch when mixing and patting the dough. The scones can be made the night before, left unbaked and refrigerated. They can go straight from fridge to oven; just add 5 minutes to the baking time." Makes 16 scones in 30 minutes or less.

To view this recipe online, click here.

2 cups unbleached all-purpose flour

1/4 cup granulated sugar

2 tsp. baking powder

1/2 tsp. salt

3 Tbs. unsalted butter

1/2 cup plus 2 Tbs. low-fat buttermilk

1 tsp. grated lemon zest

1 tsp. vanilla extract

1 large egg

1 cup dried blueberries

Milk for brushing tops

Granulated sugar for tops

Preheat oven to 350°F. Grease baking sheet. In large bowl, mix flour, sugar, baking powder and salt. Cut in butter with pastry blender or two knives until mixture resembles coarse meal.

Mix buttermilk, zest, vanilla and egg in medium bowl. Stir in dried blueberries. Add to flour mixture, stirring just until moist (dough will be sticky).

Turn dough out onto lightly floured surface. Pat into 8-inch circle about 3/4-inch thick. Use 2-inch round cookie cutter to cut out dough. Form scraps into more scones. Place 1/2 inch apart on baking sheet. (If making ahead, stop here, wrap tightly in plastic and refrigerate.) Brush tops with milk, and sprinkle with sugar.

Bake 12 to 14 minutes, until tops are lightly browned.

nutritional information Per SERVING: Calories: 270; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 48 g; Cholesterol: 40 mg; Sodium: 330 mg; Fiber: 3 g; Sugar: 16 g

FRENCH TOAST WITH CITRUS-VANILLA SYRUP

This comes from the May 2008 issue of Vegetarian TImes, and begins, "French toast is usually soaked in a rich egg batter, pan-fried in butter, and made in batches. Here, egg whites and a homemade syrup lighten up the batter, and you bake the slices in one batch so everyone can enjoy a hot, healthful breakfast together." Serves 6.

To view this online, click here.

Citrus Syrup

2 Tbs. extra virgin olive oil, plus more for drizzling

2/3 cup agave nectar

1 Tbs. lemon juice

1 tsp. grated orange zest

1 tsp. grated lemon zest

1/2 vanilla bean, split lengthwise

French Toast

1 cup low-fat (1 percent) milk

2 large eggs

2 large egg whites

6 slices French bread, cut 1-inch thick

Preheat oven to 450°F. Coat baking sheet with cooking spray.

To make Citrus Syrup: Whisk together agave nectar, lemon juice, orange zest, and lemon zest in glass measuring cup. Scrape in seeds from vanilla bean; whisk to blend. Heat in microwave on high power 60 seconds or until hot. Cool 10 minutes.

To make French Toast: Whisk together milk, eggs, egg whites, and 1/4 cup Citrus Syrup in large casserole dish. Soak bread slices in mixture until all of custard is absorbed, turning once.

Arrange bread slices on prepared baking sheet. Bake 25 minutes, or until puffed and golden brown. Serve with remaining Citrus Syrup.

nutritional information Per SERVING: Calories: 300; Protein: 11 g; Total Fat: 3 g; Saturated Fat: 1 g; Carbohydrates: 59 g; Cholesterol: 73 mg; Sodium: 385 mg; Fiber: 1 g; Sugar: 32 g