Cook Without Book

Yield:  12 muffins (serving size: 1 muffin)                     Ingredients 1 1/2 cups   all-purpose flour (about 6 3/4 ounces) 1 cup   whole wheat pastry flour (about 5 1/8 ounces) 1/2 cup   sugar 1 teaspoon   baking powder 1 teaspoon   baking soda 1/2 teaspoon   salt 1 1/2 cups   low-fat buttermilk 1 1/4 cups   chopped dried figs 2 tablespoons   canola oil 1 teaspoon   vanilla extract 1  large egg Cooking spray 1/3 cup   packed brown sugar 1/4 cup   quick-cooking oats 1 tablespoon   butter, melted Preparation Preheat oven to 400°. Lightly spoon flours into measuring cups; level with a knife. Combine flours and next 4 ingredients (through salt) in a large bowl; stir with a whisk. Make a well in center of mixture. Place buttermilk, figs, oil, vanilla, and egg in a food processor; process until well blended. Add fig mixture to flour mixture, stirring just until combined. Divide batter evenly among 12 muffin cups coated with cooking spray. Combine brow

Yield:  4 servings                  Ingredients 1/2 cup   fresh or frozen blueberries, thawed 2 cups   nonfat Greek-style yogurt 2 1/2 tablespoons   mini dark-chocolate chips 1/2 cup   oat granola Chopped walnuts Preparation Spoon 1 tablespoon fresh or frozen blueberries, thawed, into each of 4 parfait glasses. Spoon 1/4 cup nonfat Greek-style yogurt over berries in each glass, then top each with 1 teaspoon mini dark-chocolate chips, 1 tablespoon oat granola, and a sprinkling of chopped walnuts. Add another layer of the berries, yogurt, chocolate, walnuts, and granola to each glass; serve. Nutritional Information Calories per serving: 180 Saturated fat per serving: 2g Monounsaturated fat per serving: 2g Polyunsaturated fat per serving: 2g Fat per serving: 7g Cholesterol per serving: 0mg Protein per serving: 12g Carbohydrates per serving: 20g Sugars per serving: 13g Fiber per serving: 2g Iron per serving: 1mg Sodium per serving: 64mg Calcium per ser

Prep Time:  15 minutes Cook Time:  10 minutes Yield:  Makes 16 servings (serving size: 1 whoopie pie)                      Ingredients COOKIES: 1 1/2 cups   all-purpose flour, spooned and leveled 2/3 cup   unsweetened cocoa powder (not Dutch-processed) 1 1/2 teaspoons   baking powder 1/2 teaspoon   sea salt or table salt 1 cup   unsweetened applesauce 1/3 cup   vegetable oil 1  large egg 1/2 cup   granulated sugar 1/4 cup   agave nectar 1 teaspoon   instant espresso powder, dissolved in 1 teaspoon warm water 1 teaspoon   pure vanilla extract FILLING: 2/3 cup   marshmallow crème 1/4 cup   (1/2 stick) unsalted butter, softened 1/2 cup   powdered sugar 1/2 teaspoon   pure vanilla extract Preparation 1. To make cookies: Preheat oven to 350°. In a medium bowl, combine flour and next 3 ingredients (through salt); stir well with whisk until there are no lumps. In a separate bowl, combine applesauce and next 6 ingredients (through vanilla); stir well with whis

Prep Time:  10 minutes Cook Time:  7 minutes Total Time:  17 minutes Yield:  Makes 4 servings (serving size: 2 1/2 cups salad and 3 ounces salmon)                   Ingredients 1  large grapefruit 2  large bunches arugula, stems removed (10 cups) 1  ripe avocado, pitted and sliced 2 tablespoons   fresh lemon juice 2 tablespoons   olive oil 1/2 teaspoon   kosher salt, divided 1/2 teaspoon   freshly ground black pepper, divided Cooking spray 3  (5-ounce) wild salmon fillets (skin on) 1/4 cup   toasted walnuts, roughly chopped Preparation 1. Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl. Toss grapefruit segments and juices with arugula and avocado; divide salad among 4 serving plates. In a small bowl, whisk together lemon juice, oil, and 1/4 teaspoon each salt and pepper. 2. Sprinkle remaining salt and pepper over both sides of salmon. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ad

Yield:  serves 6 (serving size: 1 1/2 cups) Ingredients Vinaigrette: 1  (11-ounce) can mandarin oranges in light syrup, undrained 2 tablespoons   extra-virgin olive oil 2 tablespoons   white wine vinegar 1/2 teaspoon   salt 1/2 teaspoon   ground coriander seeds 1/8 teaspoon   ground red pepper Salad: 10 cup   romaine lettuce (about 3 heads), torn 1  (15-ounce) can black beans, rinsed and drained 1  (14-ounce) can hearts of palm, drained Preparation To prepare the vinaigrette, drain oranges in a colander over a large bowl, reserving 1/4 cup syrup. Discard remaining syrup. Combine 1/4 cup syrup, oil, and next 4 ingredients (white wine vinegar through pepper) in a small bowl; stir with a whisk until blended. To prepare the salad, place oranges, lettuce, beans, and hearts of palm in a large bowl; drizzle with vinaigrette. Toss gently to coat.

Yield:  Makes 8 muffins (serving size: 1 muffin)                   Ingredients Cooking spray 1 cup   applesauce 1 teaspoon   canola oil 1/2 cup   turbinado sugar 1 teaspoon   vanilla extract 1/4 teaspoon   almond extract 3/4 cup   oat flour 1/3 cup   unsweetened cocoa 2 teaspoons   baking powder 1/2 teaspoon   baking soda 1/2 teaspoon   salt 1/8 teaspoon   ground cinnamon 1/2 cup   semisweet dairy- and gluten-free chocolate chips (such as Sunspire) Powdered sugar (optional) Preparation 1. Preheat oven to 350°. Place 8 paper liners in muffin tin; coat with cooking spray. 2. Combine applesauce and next 4 ingredients. In a separate bowl, whisk together the next 6 ingredients. Add oat mixture to applesauce mixture; stir until blended. Stir in chocolate chips. 3. Spoon batter into muffin cups. Bake for 20–22 minutes, rotating the pan a half-turn after 10 minutes. Muffins are done when tops are firm to the touch. 4. Cool slightly. Top with powdered sugar, i

Yield:  22 servings (serving size: about 1/4 cup dip and 8 chips)        Ingredients Chips: 22  (6-inch) corn tortillas, each cut into 8 wedges Cooking spray 1 teaspoon   salt Dip: 1 1/4 cups   (5 ounces) shredded part-skim mozzarella cheese 1/2 cup   (2 ounces) grated Asiago cheese, divided 1/2 cup   fat-free sour cream 1 tablespoon   minced fresh garlic 1  (14-ounce) can hearts of palm, drained and chopped 1  (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 1  (8-ounce) block fat-free cream cheese, softened 1  (6.5-ounce) tub light garlic-and-herbs spreadable cheese (such as Alouette Light) Preparation Preheat oven to 375°. To prepare chips, arrange tortilla wedges in a single layer on baking sheets coated with cooking spray. Lightly coat wedges with cooking spray; sprinkle evenly with salt. Bake at 375° for 15 minutes or until wedges are crisp and lightly browned. Reduce oven temperature to 350°. To prepare dip, combine

Yield:  4 servings (serving size: about 2 cups) Ingredients Cooking spray 1 tablespoon   reduced-calorie margarine 2 cups   diagonally sliced celery 1 cup   sliced mushrooms 1/2 cup   sliced green onions (about 2 onions) 1/2 cup   sliced carrot 2  garlic cloves, minced 3/4 pound   fresh bay scallops 2 tablespoons   water 2 teaspoons   white wine Worcestershire sauce 1/2 teaspoon   ground ginger 1/4 teaspoon   salt 1/8 teaspoon   pepper 4 cups   cooked spinach linguine (cooked without salt or fat) Preparation Coat a large nonstick skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add celery and next 4 ingredients; sauté until crisp-tender. Add scallops and next 5 ingredients; cook 5 to 7 minutes or until scallops are opaque, stirring occasionally. Place pasta in a large serving bowl; add scallop mixture, and toss gently. Serve immediately. Nutritional Information Calories per serving: 323 Calories from fat: 0.

Yield:  12 servings (serving size: about 1 cup)                 Ingredients 1  (8-ounce) package chocolate sugar-free, low-fat cake mix (such as Sweet 'N Low) 3/4 cup   water 1  (1-ounce) package chocolate sugar-free, fat-free instant pudding mix 2 cups   fat-free milk 1  (16-ounce) package frozen no-sugar-added pitted cherries 2  or 3 drops of red food coloring 2 cups   fat-free frozen whipped topping, thawed Sugar-free chocolate curls (optional) Preparation Preheat oven to 375°. Prepare cake mix according to package directions, using 3/4 cup water. Let cake cool in pan; remove from pan, and cut into cubes. Prepare pudding mix according to package directions, using 2 cups fat-free milk; chill at least 30 minutes. Thaw cherries, reserving 1/4 cup juice. Combine cherries, juice, and food coloring. Place half of cake cubes in a 3-quart trifle bowl. Spoon half of cherries over cake; spread 1 cup pudding over cherries, and top with half of whipped topping

Yield:  9 servings (serving size: 1 square)                   Ingredients 1  (6 1/2-ounce) package sugar-free chocolate sandwich cookies, crushed 1/3 cup   chopped pecans 3 tablespoons   reduced-calorie margarine, melted 1  quart vanilla no-sugar-added, fat-free ice cream, softened Preparation Combine first 3 ingredients; reserve 1 cup mixture. Press remaining crumb mixture firmly in bottom of a 9-inch square pan. Freeze 10 minutes. Spread ice cream over crumb mixture in pan. Sprinkle reserved crumb mixture over ice cream; gently press mixture into ice cream. Cover and freeze at least 8 hours. To serve, let stand at room temperature 5 minutes; cut into 9 squares. Nutritional Information Calories per serving: 232 Calories from fat: 0.0% Fat per serving: 10.1g Saturated fat per serving: 1.7g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 6.3g Carbohydrates per serving: 34.2g Fiber per serving: 0.7g Chol

Yield:  20 servings (serving size: 1 sandwich cookie)                   Ingredients 1/4 cup   margarine, softened 1/4 cup   no-sugar-added creamy peanut butter 1/2 cup   "measures-like-sugar" calorie-free sweetener 1/4 cup   sugar 2  large egg whites 1 teaspoon   vanilla extract 1 3/4 cups   all-purpose flour 1 teaspoon   baking soda 1/8 teaspoon   salt Cooking spray 3/4 cup   low-sugar strawberry spread Preparation Preheat oven to 350°. Beat margarine and peanut butter with a mixer at medium speed until creamy. Gradually add sweetener and sugar, beating well. Add egg whites and vanilla; beat well. Combine flour, soda, and salt in a small bowl, stirring well. Gradually add flour mixture to creamed mixture, beating well. Shape dough into 40 (1-inch) balls. Place balls 2 inches apart on baking sheets coated with cooking spray. Flatten cookies into 2-inch circles using a flat-bottomed glass. Bake at 350° for 8 minutes or until lightly browned. Cool