Cook Without Book

Prep Time:  15 minutes Cook Time:  5 hours Yield:  Yield: 16 sandwiches (serving size: 1/3 cup meat, 1/4 cup slaw, 1 bun)              Ingredients 2 tablespoons   smoked sweet paprika 1 tablespoon   dry mustard 3 tablespoons   packed dark brown sugar Salt and pepper 8  bone-in chicken thighs (about 3 lb. total), skin removed 3/4 cup   cider vinegar 1/2 cup   ketchup 1/4 teaspoon   cayenne 4 cups   finely sliced red cabbage 16  whole-wheat hamburger buns, lightly toasted Preparation 1. In a bowl, mix paprika, mustard, 2 Tbsp. brown sugar and 1 tsp. each salt and pepper. Add chicken and rub with spices to coat. Transfer to a slow cooker or cover and chill up to 8 hours to marinate. 2. In a medium bowl, whisk vinegar, ketchup, cayenne, remaining brown sugar and 1 tsp. each salt and pepper. Reserve 1/4 cup; cover and chill. Pour remaining sauce over chicken. Cover and cook on low until tender, 4 to 5 hours. 3. Toss reserved sauce with cabbage; cover and chill

Prep Time:  25 minutes Cook Time:  5 hours, 30 minutes Yield:  Serves: 8 (serving size: 1 1/3 cups)                    Ingredients 1 pound   green split peas (about 2 1/4 cups), rinsed and drained 1  large sweet onion, cut into 1/4-inch dice 3  large carrots, cut into 1/4-inch dice 4  large ribs celery, cut into 1/4-inch dice 5  fresh thyme sprigs 1  4 oz. thick-cut lower-sodium ham steak, diced (about 1 cup) Salt and pepper 1  large bunch kale, stems and ribs discarded 1 tablespoon   red wine vinegar Preparation 1. In a slow cooker, combine split peas, onion, carrots, celery, thyme, ham, 7 cups water, 1 tsp. salt and 1/2 tsp. pepper. Cover and cook on low until peas are tender, 5 to 5 1/2 hours. 2. Working in batches, finely chop kale in a food processor (you should have about 5 cups). Uncover soup; remove and discard thyme sprigs. Stir in vinegar, then kale. Taste and season with more vinegar, salt and pepper, if desired. Nutritional Information Calori

Prep Time:  20 minutes Cook Time:  6 hours Yield:  Serves: 8 (serving size: 1 1/2 cups beef and vegetable mixture, 1/4 cup sauce)                 Ingredients 2 tablespoons   cornstarch 1/2 teaspoon   dried rosemary Salt and pepper 2 1/2 pounds   trimmed beef stew meat, cut into 1 1/2-inch cubes 3  large shallots, quartered lengthwise 1 pound   red potatoes (about 2 large), cut into 1-inch cubes 6  medium carrots, cut into 2-inch chunks 4  large ribs celery, cut into 2-inch lengths 8 ounces   shiitake mushrooms, trimmed and quartered 1  14.5-oz. can diced tomatoes, with juice 1 cup   low-sodium chicken broth 2 teaspoons   Worcestershire sauce 1/4 cup   chopped fresh flat-leaf parsley Preparation 1. In a slow cooker, combine cornstarch, rosemary and 1/4 tsp. each salt and pepper. Add beef and toss to coat. Stir in shallots, potatoes, carrots, celery, mushrooms, tomatoes, chicken broth and Worcestershire sauce. Cover and cook on low until meat and vegetables

Prep Time:  30 minutes Cook Time:  5 hours Yield:  Serves: 8 (serving size: 1 thigh, 1/2 cup cooked vegetables, about 1/4 cup sauce)                  Ingredients 6  medium carrots, cut into 1/2-inch chunks 8 ounces   sliced baby bella mushrooms 2  dried bay leaves 1/4 cup   all-purpose flour 1/2 teaspoon   dried thyme 8  bone-in chicken thighs (about 3 lb. total), skin removed Salt and pepper 1 tablespoon   plus 1 tsp. olive oil 3 tablespoons   tomato paste 2 cups   dry red wine 8 ounces   peeled pearl onions (about 1 3/4 cups) 4 cups   baby arugula, for serving, optional Preparation 1. In a slow cooker, combine carrots, mushroom slices and bay leaves. 2. In a large bowl, combine flour and thyme. Season chicken with salt and pepper. Add chicken to bowl with flour mixture and toss until evenly coated. In a large skillet, warm 2 tsp. oil over medium-high heat. Add half of chicken and cook, turning once, until golden brown, 3 to 4 minutes per side. Transfer

Prep Time:  10 minutes Cook Time:  5 hours Yield:  Serves: 6 (serving size: 1/6 of roast, scant 1 cup vegetables, 2 tbsp. sauce)                  Ingredients 1 teaspoon   poultry seasoning Salt and pepper 1  whole (2 lb.) boneless pork loin roast, trimmed of fat and tied 3  large sweet-tart apples, such as Gala, cored and cut into eighths 2  fennel bulbs with fronds (about 12 oz. total), bulbs thinly sliced and fronds reserved 1 cup   apple cider Preparation 1. In a slow cooker, mix poultry seasoning, 1 tsp. salt and 1/2 tsp. pepper. Add pork roast and rub with seasonings to coat. Toss apples and sliced fennel together and put around and underneath meat. Pour in cider. Cover and cook on low until meat is tender and a meat thermometer inserted in center of roast reaches 145ºF, 3 to 5 hours. 2. Transfer pork, apples and fennel to a serving platter. Carefully pour sauce from slow cooker into a fat separator. Pour skimmed sauce into a small saucepan; discard fat. B

                             Ingredients 1  (8-ounce) package five-grain tempeh 1 cup   pineapple juice   1/4 cup   low-sodium soy sauce 2 tablespoons   fresh lime juice 2 teaspoons   ground cumin 2 teaspoons   canola oil 1/2 teaspoon   freshly ground black pepper, divided 1  garlic clove, minced 2 cups   (1/2-inch) vertically sliced onion 1 1/2 cups   (1/2-inch-thick) slices green bell pepper   Cooking spray 1/4 teaspoon   salt 4  (8-inch) whole wheat tortillas 1/4 cup   chipotle salsa (such as Frontera) Preparation Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 teaspoon black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temperature 30 minutes or up to 2 hours. Prepare grill. Lightly coat onion and bell pepper with cooking spray; sprinkle with salt and 1/4 teaspoon black

                    Ingredients 1 1/2 cups   nuts 1/2 cup   maple syrup 1 tablespoon   butter 1 tablespoon   ground cinnamon 1 tablespoon   chili powder Sea salt Preparation Preheat oven to 350°. Coat a baking sheet with cooking spray and bake nuts for 10 minutes; remove to cool slightly. Heat maple syrup in a saucepan over medium heat, stirring constantly; bring to a low boil, and stir in butter. Add nuts, and stir until coated; let cool. Combine cinnamon and chili powder (less if you don't want it spicy) in a bowl. Remove nuts from the maple mixture with a slotted spoon, and toss in the spice mixture. Lay nuts on a baking sheet, and sprinkle with a little sea salt; let dry. Store in an airtight container for up to 10 days.

Yield:   5 servings                          Ingredients 1 cup   diced onion 1 teaspoon   grated peeled fresh ginger 1 teaspoon   ground coriander 1 teaspoon   ground cumin 1/2 teaspoon   ground turmeric 2  garlic cloves, minced 2  bay leaves 3 cups   water 1 1/2 cups   dried small red lentils 3/4 teaspoon   salt 2 tablespoons   butter or stick margarine 3/4 cup   chopped green onions 1 tablespoon   seeded minced jalapeño pepper 3 tablespoons   fresh lime juice 2 tablespoons   minced fresh cilantro 1 teaspoon   garam masala 2 1/2 cups   hot cooked brown basmati or brown rice 5 tablespoons   low-fat plain yogurt Preparation Heat the vegetable oil in a large saucepan over medium-high heat. Add diced onion, and sauté 6 minutes or until onion begins to brown. Add the ginger and next 5 ingredients (ginger though bay leaves), and sauté for 1 minute. Add 3 cups water, lentils, and salt, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until lent

                  Ingredients 2 tablespoons   extra-virgin olive oil 1  (15 1/2-ounce) can chickpeas (garbanzo beans), drained 2  cloves garlic, minced 1/4 teaspoon   crushed red pepper 8 ounces   broccoli rabe (rapini), chopped into 1-inch pieces 3 cups   fat-free reduced-sodium chicken broth 4 cups   hot, cooked orecchiette (a little ear-shaped pasta), 8 ounces dry 1/8 teaspoon   salt 1/4 cup   (1 ounce) grated fresh Parmesan cheese Preparation 1. Heat oil in a Dutch oven over medium-high heat; add chickpeas and sauté 2 minutes or until they're just beginning to brown. Add garlic and crushed red pepper and sauté 30 seconds. 2. Add broccoli rabe and chicken broth to pan; bring to a simmer and cook 3 minutes or until broccoli rabe is crisp-tender. 3. Stir in hot pasta and salt; cook 2 minutes or until heated throughout. 4. Divide among 4 shallow bowls, and top each with Parmesan cheese.

                                            Ingredients 4  (6-ounce) baking potatoes Cooking spray 1/2 cup   chopped onion 2  garlic cloves, minced 1 teaspoon   ground cumin 1/2 teaspoon   chili powder 1  (15-ounce) can no-salt-added black beans (such as Eden Organic), rinsed and drained   1 1/2 cups   frozen whole-kernel corn 1 1/2 cups   fresh salsa   1/4 cup   (1 ounce) reduced-fat shredded cheddar-Jack cheese (such as Cabot)   1/4 cup   chopped fresh cilantro Preparation 1. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes, turning and rearranging potatoes after 5 minutes. 2. While potatoes cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 3 ingredients; sauté 3 minutes. Reduce heat to low. Add beans, corn, and salsa; cook 4 minutes or until thoroughly heated. 3. Split potatoes lengthwise, cutting to, but not through, other side. Fluff with

                             Ingredients 2 1/2 cups   water 1 cup   dried lentils 2  bay leaves 1 teaspoon   olive oil 1 cup   finely chopped onion 1/2 cup   finely chopped carrot 1 cup   (4 ounces) shredded smoked cheddar cheese 1/2 cup   dry breadcrumbs 2 teaspoons   chopped fresh thyme 1 1/4 teaspoons   salt 3/4 teaspoon   garlic powder 3/4 teaspoon   paprika 1/2 teaspoon   freshly ground black pepper 1/4 teaspoon   ground red pepper 3  large egg whites, lightly beaten Cooking spray 8 teaspoons   stone-ground mustard 8  (2-ounce) whole wheat sandwich buns, toasted 8  (1/4-inch-thick) slices tomato 2 cups   trimmed arugula Preparation Place first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender; drain. Discard bay leaves. Place lentils in a large bowl; partially mash with a potato masher. Cool slightly. Heat oil in a medium nonstick skillet over medium-high heat. Add onion and carrot; sauté

               Ingredients 2  zucchini 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 2 ounces   sun-dried tomatoes, packed in oil (about 24) 3 ounces   goat cheese 2 tablespoons   chopped fresh chives 2 tablespoons   extra-virgin olive oil Preparation 1. Slice zucchini into 1/4-inch-thick rounds. (You should have about 24 slices.) Lay out on large platter; season with salt and pepper. 2. Place a sun-dried tomato on each slice, then top each tomato with a pinch of goat cheese. Sprinkle tops with chopped chives, and drizzle with extra-virgin olive oil; serve. Nutritional Information Calories per serving: 86 Fat per serving: 7g Saturated fat per serving: 2g Monounsaturated fat per serving: 4g Polyunsaturated fat per serving: 1g Protein per serving: 3g Carbohydrates per serving: 4g Fiber per serving: 1g Cholesterol per serving: 5mg Iron per serving: 1mg Sodium per serving: 103mg Calcium per serving: 27mg