Archive for the ‘Recipes’ Category

Blueberry Tart with Walnut Crust

Wednesday, March 16th, 2011

For this tart a few tablespoons of maple syrup sweeten the blueberry topping and round out the flavor of the cream filling.

Yield: 12 servings
Total Time: 2 hours (including cooling & chilling time)
Prep Time: 30 minutes

To Make Ahead: Refrigerate for up to 1 day. | Equipment: 9-inch removable-bottom tart pan

Recipe Ingredients:

Crust

  1. 1/2 cup walnuts, lightly toasted (see Tip)
  2. 1 cup graham cracker crumbs, preferably whole-wheat (see Note)
  3. 1 large egg white
  4. 1 tablespoon butter, melted
  5. 1 tablespoon peanut or canola oil
  6. Pinch of salt

Filling

  1. 8 ounces reduced-fat cream cheese (Neufchâtel), softened
  2. 1/4 cup reduced-fat sour cream
  3. 1/4 cup plus 2 tablespoons pure maple syrup, preferably grade B, divided
  4. 2 cups fresh blueberries

Recipe Steps:

  1. To prepare crust: Preheat oven to 325°F.
  2. Coarsely chop walnuts in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs.
  3. Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack.
  4. To prepare filling: Beat cream cheese, sour cream and 1/4 cup maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly into it, being careful not to break up the delicate crust. Arrange blueberries on the filling, pressing lightly so they set in. Drizzle the remaining 2 tablespoons maple syrup over the berries. Chill for at least 1 hour to firm up.

Recipe Tips & Notes:

  1. Tip: To toast walnuts, spread on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes.
  2. Note: To avoid trans fats, look for graham crackers without partially hydrogenated vegetable oil. To make crumbs, pulse graham crackers in a food processor or place in a large sealable plastic bag and crush with a rolling pin. (You’ll need about 14 whole-wheat graham cracker squares to make 1 cup of crumbs.)

Recipe Nutrition:

Per serving: 177 calories; 11 g fat (4 g saturated fat, 3 g mono unsaturated fat); 18 mg cholesterol; 17 g carbohydrates; 4 g protein; 1 g fiber; 138 mg sodium; 103 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Blackberry Sorbet

Wednesday, March 16th, 2011

A sorbet is the perfect showcase for this member of the raspberry family; berries ripen from late summer to early fall.

Yield: 6 servings, 3/4 cup each
Total Time: 50 minutes
Prep Time: 20 minutes

Recipe Ingredients:

  1. 1 cup instant-dissolving sugar
  2. 2 tablespoons crème de cassis or black currant syrup
  3. 2/3 cup water
  4. 1 quart blackberries
  5. 2 tablespoons lemon juice

Recipe Steps:

  1. Combine sugar, crème de cassis or black currant syrup and water in a medium bowl, stirring until the sugar has dissolved.
  2. Puree blackberries with lemon juice in a food processor. To remove seeds, force the puree through a fine strainer into a bowl. Add the sugar mixture and mix well. If necessary, chill until cold. Pour into the canister of an ice cream maker and freeze according to the manufacturer’s directions. (Alternatively, freeze the mixture in a shallow metal cake pan until solid, about 6 hours. Break into chunks and process in a food processor until smooth.)

Recipe Nutrition:

Per serving: 174 calories; 0 g fat (0 g saturated fat, 0 g mono unsaturated fat); 0 mg cholesterol; 44 g carbohydrates; 1 g protein; 5 g fiber; 2 mg sodium; 168 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burns

Strawberries Dipped in Chocolate

Wednesday, March 16th, 2011

A quick and healthy way to satisfy your chocolate craving.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

2 ounces high-quality dark chocolate
12 strawberries

Melt chocolate over barely simmering water or in the microwave. Dip strawberries in the chocolate.

NUTRITION INFORMATION: Per serving: 74 calories; 4 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 12 g carbohydrate; 1 g protein; 2 g fiber; 0 mg sodium; 55 mg potassium. Nutrition bonus: Vitamin C (25% daily value). What you get: Flavonols, antioxidants, fiber, vitamin C. 1 Carbohydrate Serving.

© 2008 Eating Well Inc.  Photo by Ken Burris

Pineapple-Raspberry Parfaits

Wednesday, March 16th, 2011

You won’t mind serving dessert on a busy weeknight after assembling these quick parfaits.

Makes 4 parfaits

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

2 8-ounce containers (2 cups) nonfat peach yogurt
1/2 pint fresh raspberries (about 1 1/4 cups)
1 1/2 cups fresh, frozen or canned pineapple chunks

Divide and layer yogurt, raspberries and pineapple into 4 glasses.

NUTRITION INFORMATION: Per serving: 109 calories; 0 g fat (0 g sat, 0 g mono); 3 mg cholesterol; 23 g carbohydrate; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium. Nutrition bonus: Vitamin C (60% daily value), Calcium (15% dv). 1 1/2 Carbohydrate Servings. Exchanges: 1/2 reduced-fat milk, 1 fruit.

© 2008 Eating Well Inc.  Photo by Ken Burris

Melon & Apple Granita

Wednesday, March 16th, 2011

This granita uses sweet ripe melon for flavor, apple juice instead of sugar and a touch of lime juice to perk up the flavors. Berries look beautiful on top; or if you can find fresh figs, add them. For a vibrant look, make with an orange-fleshed melon, such as cantaloupe, Charentais or orange honeydew.

8 servings, about 3/4 cup granita & 1/4 cup fruit each
Active Time: 10 minutes
Total Time: 4 1/2 hours (including freezing time)

Ingredients

  • 4 cups cubed ripe melon
  • 1 cup unsweetened apple juice
  • 1/4 cup lime juice
  • 1 cup fresh blueberries
  • 1 cup fresh raspberries
  • Fresh mint leaves, for garnish

Preparation

  1. Combine melon, apple juice and lime juice in a blender; puree until smooth. Pour the mixture into a 9-by-13-inch glass or metal pan.
  2. Place the pan on a level surface in your freezer. Freeze, stirring and scraping with a fork every 30 minutes, moving the frozen edges in toward the slushy center and crushing any lumps, until the granita is firm but not frozen solid, 3 to 4 hours.
  3. Remove from the freezer; use a metal spatula or large spoon to break up the frozen ice into small slivers. Pack into an airtight plastic container and freeze for at least 1 hour more.
  4. Remove from the freezer about 20 minutes before serving to soften slightly. Use a wide spoon or ice cream scoop to scrape the granita into shallow bowls. Sprinkle blueberries and raspberries over each portion and garnish with mint leaves, if desired.

Nutrition

Per serving : 66 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 17 g Carbohydrates; 1 g Protein; 2 g Fiber; 17 mg Sodium; 277 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 fruit

Tips & Notes

  • Make Ahead Tip: Freeze for up to 1 week. Remove about 20 minutes before serving to soften slightly.

Gingered Cranberry-Pear Cobbler

Wednesday, March 16th, 2011

Cranberries add a particularly pleasing tartness and color to pears. Fresh ginger, lemon and vanilla brighten up the pears, while reduced-fat sour cream adds flavor to the biscuit-dough crust.

10 servings
Active Time: 1 hour
Total Time: 2 hours (including cooling time)

Ingredients

Filling

  • 1/3 cup pear nectar, apple juice or water
  • 1 tablespoon lemon juice
  • 8 slightly underripe pears, preferably Bosc or Bartlett, peeled and cut into 1/2-inch-thick slices
  • 3/4 cup packed light brown sugar
  • 2 tablespoons cornstarch
  • 2 teaspoons freshly grated lemon zest
  • 1 tablespoon finely minced fresh ginger
  • 2 cups cranberries, fresh or frozen, thawed, coarsely chopped (see Tip)
  • 1 teaspoon vanilla extract

Crust

  • 1/3 cup reduced-fat sour cream
  • 1 tablespoon lemon juice
  • 1 1/3 cups all-purpose flour, plus more for dusting
  • 2 tablespoons sugar, divided
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/4 cup canola oil

Preparation

  1. Position a rack in the center of the oven; preheat to 400°F. Coat a 3-quart nonreactive baking dish (see Kitchen Note) with cooking spray.
  2. To prepare filling: Combine pear nectar (or juice or water) and lemon juice in a large bowl. Toss pears with the juice. Whisk brown sugar, cornstarch, lemon zest and ginger in a nonreactive Dutch oven until combined. Drain the liquid from the pears into this mixture; stir until well blended. Heat the mixture over medium heat, stirring, just until it begins to boil, 2 to 3 minutes. Stir in the pears and cranberries and cook, stirring, until the mixture is steaming, about 2 minutes. Stir in vanilla. Spread the fruit in an even layer in the prepared baking dish.
  3. To prepare crust: Combine sour cream and lemon juice in a small bowl. Place flour, 1 tablespoon sugar, salt and baking soda in a food processor fitted with a dough hook or chopping blade; process to combine. Drizzle in oil and process in quick pulses just until the mixture is the consistency of very fine crumbs, stopping and scraping the bottom and sides several times. Add the sour cream mixture; process in quick pulses just until incorporated and the mixture holds together when pressed between the fingers; do not overprocess. If the mixture seems dry, gradually add a little cold water, a teaspoon at a time, and pulse briefly several times just until the mixture is moistened and holds together.
  4. Lightly dust a 14-inch-long piece of parchment or wax paper with flour. Turn the dough out onto the paper and let rest for 5 minutes. Knead briefly until the dough just comes together. Lightly flour the top and cover with a second sheet of paper. Roll or press the dough into the same shape as your baking dish, just slightly smaller. Discard the top sheet of paper. Invert the dough, centered, over the fruit. Discard the paper. Using a greased sharp paring knife, cut large decorative slashes in the dough to vent steam. Sprinkle the dough evenly with the remaining 1 tablespoon sugar. Place the baking dish on a rimmed baking sheet (to catch any overflowing juices).
  5. Bake the cobbler until the top is golden brown, 40 to 50 minutes. Let cool on a wire rack for at least 20 minutes before serving. Serve warm or at room temperature.

Nutrition

Per serving : 321 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 3 mg Cholesterol; 66 g Carbohydrates; 3 g Protein; 7 g Fiber; 160 mg Sodium; 324 mg Potassium

4 Carbohydrate Serving

Exchanges: 4 other carb, 1 fat (mono)

Tips & Notes

  • Tip: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped.

Kitchen Note: A nonreactive pan—stainless steel, enamel-coated or glass—is necessary when cooking acidic foods, such as cranberries, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart an off color and/or off flavor in acidic foods.

Cherry-Vanilla Bean Milkshake

Wednesday, March 16th, 2011

So thick you’ll need a straw and a long spoon to enjoy this frosty cherry-vanilla milkshake.

2 servings, about 1 1/2 cups each
Active Time: 10 minutes
Total Time: 10 minutes

Ingredients

  • 1 10-ounce bag frozen pitted cherries (about 2 1/4 cups)
  • 1 cup reduced-fat “light” vanilla ice cream
  • 1 cup nonfat milk
  • 1/2 vanilla bean, split lengthwise, or 1 teaspoon vanilla extract

Preparation

  1. Place cherries, ice cream and milk in a blender. With the tip of a sharp knife, scrape all the black paste from inside the vanilla bean into the blender (or add vanilla extract); blend until smooth. Stop and stir once or twice if necessary to completely blend.

Nutrition

Per serving : 276 Calories; 4 g Fat; 2 g Sat; 1 g Mono; 23 mg Cholesterol; 51 g Carbohydrates; 9 g Protein; 3 g Fiber; 108 mg Sodium; 636 mg Potassium

3 Carbohydrate Serving

Exchanges: 1 fruit, 1/2 nonfat milk, 1 carbohydrate (other), 1 fat

Berry Pudding with Cream

Wednesday, March 16th, 2011

This intensely-flavored berry pudding is topped with a delicious light cream. While it’s traditionally made at the end of the summer in Denmark, when raspberries and red currants are at their peak, it’s also wonderful with the strawberries and raspberries.

Makes 8 servings, generous 1/2 cup each

ACTIVE TIME: 40 minutes

TOTAL TIME: 3-4 hours (including chilling time)

EASE OF PREPARATION: Easy

6 cups (about 6 half-pints) fresh or frozen (not thawed) raspberries
5 cups (about 1 1/2 quarts) fresh or frozen (not thawed) strawberries, trimmed
1/2 cup cornstarch
1/2 cup water
3/4 cup granulated sugar
1/4 cup whipping cream
2 teaspoons confectioners’ sugar
1/4 teaspoon vanilla extract
3/4 cup nonfat plain Greek yogurt (see Ingredient Note)

1. Process raspberries and strawberries in batches in a food processor or blender until smooth. Transfer to a food mill or push through a fine sieve into a large measuring cup or bowl. Add enough water to the strained berries to equal 5 cups liquid.
2. Whisk cornstarch and water in a small bowl. Whisk the cornstarch mixture and granulated sugar into the strained berries and transfer to a Dutch oven or large saucepan. Cook over medium heat, whisking constantly (make sure to whisk the bottom well), until the mixture is very hot and beginning to bubble. Cook for 1 minute more, whisking constantly.
3. Transfer the pudding to a large bowl and let cool for 10 minutes. Press a piece of plastic wrap directly onto the surface and chill in the refrigerator for at least 2 hours (it will continue to thicken as it chills).
4. Whip cream in a small bowl until soft peaks form. Add confectioners’ sugar and vanilla; continue whipping until firm peaks form. Fold in yogurt. Serve the pudding with a dollop of cream on top.

NUTRITION INFORMATION: Per serving: 215 calories; 4 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 45 g carbohydrate; 4 g protein; 7 g fiber; 14 mg sodium; 265 mg potassium. Nutrition bonus: Vitamin C (120% daily value). 2 1/2 Carbohydrate Servings. Exchanges: 1 fruit, 2 other carbohydrates, 1 fat

TIP: Ingredient Note: Greek-style yogurt is made by removing the whey from cultured milk. Removing the whey gives it an extra thick and creamy texture—making it the perfect ingredient for a lower-fat dessert topping. You can strain regular yogurt to make it thick like Greek-style yogurt. Line a sieve with cheesecloth and set it over a bowl. (Alternatively, use a coffee filter lined with filter paper.) Spoon in 1 cup nonfat plain yogurt and let it drain in the refrigerator until reduced to 3/4 cup, about 2 hours.

MAKE AHEAD TIP: The pudding (Steps 1-3) will keep for 2 days, the cream (Step 4) will keep for up to 8 hours. Store separately, covered, in the refrigerator.

© 2008 Eating Well Inc.  Photo by Ken Burris

Grilled Pizza with Eggplant, Tomatoes & Feta

Wednesday, March 16th, 2011

For this Greek-style pizza, eggplant slices are grilled, chopped and tossed with fresh tomatoes, feta and mint; the mixture is spread on the pizza to finish cooking.

Yield: 4 servings, one 6-inch pizza each
Total Time: 45 minutes
Prep Time: 45 minutes

Recipe Ingredients:

  1. 1 pound Whole-Wheat Pizza Dough (recipe follows) or other prepared dough
  2. 1 large eggplant (about 1 1/4 pounds), trimmed and cut into 1/2-inch-thick slices
  3. 2 tablespoons extra-virgin olive oil, divided
  4. Salt & freshly ground pepper to taste
  5. 2 large vine-ripened tomatoes, seeded and roughly chopped (about 2 cups)
  6. 1/3 cup crumbled feta cheese (about 2 ounces)
  7. 4 tablespoons chopped fresh mint, divided

Recipe Steps:

  1. Prepare Whole-Wheat Pizza Dough, if using. To cook pizzas on a charcoal grill, build a medium-hot fire in one half of the grill (two bricks placed end-to-end work well as a divider). For a gas grill with two burners, preheat one burner on high, leaving the other unlit. For a single-burner gas grill, preheat on high, and lower the flame to cook the second side of the pizzas.
  2. Toss eggplant slices with 1 tablespoon oil in a large bowl. Sprinkle the slices with salt and pepper and grill, turning often, until tender, about 8 minutes. Let cool; chop coarsely.
  3. Combine the chopped eggplant with tomatoes, feta cheese, 2 tablespoons mint and the remaining 1 tablespoon oil in a mixing bowl. Season with salt and pepper.
  4. Roll out the pizza dough into 4 circles and place on a floured cutting board. Bring the dough, toppings and a pair of tongs to grillside.
  5. Place 2 of the dough circles on the hot side of the grill. Within 1 minute the dough will puff slightly, and the underside will firm up and be striped with grill marks. Use tongs to flip the crusts over and onto the cooler side of the grill.
  6. Distribute half of the eggplant mixture on the crusts after turning. Cover the grill and cook, rotating the pizzas once or twice, until the toppings are heated through, about 5 minutes.
  7. Remove the pizzas from the grill. Repeat Steps 5 and 6 with the remaining dough and toppings. Just before serving, scatter the remaining 2 tablespoons mint over the pizzas.

Recipe Nutrition:

Per serving: 409 calories; 17 g fat (4 g saturated fat, 8 g mono unsaturated fat); 11 mg cholesterol; 89 g carbohydrates; 18 g protein; 14 g fiber; 1178 mg sodium; 858 mg potassium

© 2009 Eating Well Inc. Photo by Ken Burris

Nasi Goreng

Wednesday, March 16th, 2011

Nasi Goreng is the Indonesian spin on fried rice. It is typically flavored with shallots, fish sauce and kecap manis, a sauce with a sweet, caramelized soy flavor. We substituted soy sauce for fish sauce in our version to make it vegetarian. Nasi Goreng is best when made with rice that is cooked and cooled the day before. If you don’t have leftover rice on hand, cook rice and spread it out on a baking sheet to cool to room temperature while preparing the rest of the ingredients for this quick stir-fry.

Makes 6 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut or canola oil, divided
2 cups finely chopped or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced

1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.
2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.
3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.

NUTRITION INFORMATION: Per serving: 292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium. Nutrition bonus: Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings. Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat.

TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at importfood.com.

To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.

© 2008 Eating Well Inc.  Photo by Ken Burris