Cook Without Book

Yield:  6 servings (serving size: 1 cup)               Ingredients 1/3 cup   cider vinegar 2 teaspoons   olive oil 1 teaspoon 1 teaspoon   Dijon mustard 1/2 teaspoon   caraway seeds 1/4 teaspoon   salt 1/4 teaspoon   pepper 7 cups   shredded red cabbage 1 1/2 cups   diced Golden Delicious apple (about 2 medium) Preparation Combine first 7 ingredients in a large bowl, stirring with a whisk until blended. Add cabbage and apple; toss well. Cover and chill thoroughly, tossing occasionally. Tip: If you want to add a little more tartness to this salad, you can make it with Granny Smith apples. Nutritional Information Calories per serving: 55 Calories from fat: 0.0% Fat per serving: 1.9g Saturated fat per serving: 0.2g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 1.1g Carbohydrates per serving: 10g Fiber per serving: 2.1g C...

Yield:  6 servings (serving size: 1 wedge)                 Ingredients 2 cups   cooked long-grain rice 3/4 cup   (3 ounces) shredded reduced-fat sharp Cheddar cheese, divided 3/4 cup   egg substitute, divided 1 teaspoon   dried dillweed 1/2 teaspoon   salt 1  small garlic clove, crushed Cooking spray 1  (14-ounce) can quartered artichoke hearts, drained 3/4 cup   fat-free milk 1/4 cup   sliced green onions 1 tablespoon   Dijon mustard 1/4 teaspoon   ground white pepper Green onion strips (optional) Preparation Preheat oven to 350°. Combine rice, 1/4 cup cheese, 1/4 cup egg substitute, dillweed, salt, and garlic; press into a 9-inch pieplate coated with cooking spray. Bake at 350° for 5 minutes. Arrange artichoke quarters on bottom of rice crust; sprinkle evenly with remaining 1/2 cup cheese. Combine remaining 1/2 cup egg substitute, milk, and next 3 ingre...

Yield:  6 servings (serving size: 3 ounces pork and about 2 tablespoons sauce)                  Ingredients 2  (3/4-pound) pork tenderloins Cooking spray 3/4 cup   1% low-fat milk 1 1/2 tablespoons   all-purpose flour 3 tablespoons   Dijon mustard 2 tablespoons   dry white wine or low-sodium chicken broth 1/4 cup   fat-free sour cream 1/8 teaspoon   pepper Fresh rosemary sprigs (optional) Preparation Prepare grill. Insert a meat thermometer into thickest part of 1 tenderloin, if desired. Place tenderloins on grill rack coated with cooking spray. Grill, covered, 25 to 30 minutes or until meat thermometer registers 160°, turning occasionally. Combine milk and flour in a saucepan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Stir in mustard and wine; remove from heat. Stir in sour cream and pepper. Cut tenderloins into 1/4-inch-thick slic...

Prep Time:  1 minute Cook Time:  10 minutes Yield:  2 servings (serving size: 1 fillet)                    Ingredients 1 tablespoon   maple syrup 1 tablespoon   hoisin sauce 1 teaspoon   Dijon mustard 1/4 teaspoon   coarsely ground black pepper 2  (6-ounce) salmon fillets (about 1 inch thick) Cooking spray Preparation Preheat broiler. Combine first 4 ingredients in a small bowl; stir with a whisk. Place salmon, skin side down, on a broiler pan coated with cooking spray. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes. Nutritional Information Calories per serving: 320 Calories from fat: 38% Fat per serving: 13.6g Saturated fat per serving: 3.2g Monounsaturated fat per serving: 5.8g Polyunsaturated fat per serving: 3.4g Protein per serving: ...

Prep Time:  4 minutes Cook Time:  17 minutes Yield:  2 servings (serving size: 1 steak and 1/4 cup sauce)                    Ingredients 2  (4-ounce) beef tenderloin steaks, trimmed (about 1 inch thick) 1 teaspoon   freshly ground black pepper 1/8 teaspoon   salt Cooking spray 4  shallots, peeled and sliced 1 cup   fat-free, low-sodium beef broth 2 teaspoons   Dijon mustard Fresh thyme (optional) Preparation Preheat broiler. Sprinkle steaks with pepper and salt. Place steaks on a broiler pan coated with cooking spray; broil 5 minutes on each side or to desired degree of doneness. Heat a nonstick skillet over medium-high heat. Coat shallots with cooking spray, and add to pan; sauté 2 minutes. Add broth; bring to a boil. Cook, stirring frequently, 5 minutes. Stir in mustard. Spoon sauce over steaks. Garnish with thyme, if desired. Nutritional Information Calories...

Yield:  8 servings (serving size: 3 slices pork and 2 tablespoons sauce)                 Ingredients Cooking spray 1/4 cup   minced white onion 1 teaspoon   grated peeled fresh ginger 2  garlic cloves, minced 1 cup   water 1/2 cup   sugar 1/4 cup   low-sodium soy sauce 2 tablespoons   red wine vinegar 1 1/2 teaspoons   Dijon mustard 2 tablespoons   butter 2  (1-pound) pork tenderloins, trimmed 1 tablespoon   black peppercorns, crushed 1 1/2 teaspoons   chopped fresh thyme 1/4 teaspoon   salt Preparation Heat a small saucepan over medium heat. Coat pan with cooking spray. Add onion, ginger, and garlic; sauté 2 minutes. Add water and sugar; bring to a boil. Cook until reduced to 1/2 cup (about 5 minutes). Remove from heat; carefully stir in soy sauce, vinegar, and mustard. Add butter, stirring with a whisk. Set aside; keep warm. Preheat oven to 350°....

Yield:  Serves 4 (serving size: 3 ounces pork and 2 tablespoons madeira-apple sauce)                 Ingredients 1 pound   pork tenderloin, trimmed 1 teaspoon   olive oil, divided 3/4 teaspoon   dried thyme 1/2 teaspoon   salt 1/2 teaspoon   cracked black pepper 1 1/2 cups   sliced peeled Granny Smith apple (about 1/2 pound) 1/2 cup   Madeira wine or dry sherry 1/4 cup   fat-free, less-sodium chicken broth 1/4 cup   minced shallots 2 teaspoons   whole-grain Dijon mustard Preparation Preheat oven to 425°. Rub pork with 1/2 teaspoon oil, thyme, salt, and pepper. Heat the remaining 1/2 teaspoon oil in a large, heavy ovenproof skillet over high heat. Add pork; cook 5 minutes, browning on all sides. Add apple to skillet. Insert meat thermometer into thickest portion of pork; bake at 425° for 17 minutes or until thermometer registers 160° (slightly pink). Remove pork from ...

Serves 4                       Ingredients 4 large portobello mushroom caps, stems twisted off and “gills” scraped out with a spoon 2 tbsp. extra-virgin olive oil, divided 1 tsp. salt, divided 4 tbsp. soft goat cheese 4 whole-grain hamburger buns, for serving Dijon mustard, for serving Lettuce, for serving Preparation  1. Preheat oven to 400 degrees, and line a baking sheet with a piece of aluminum foil. 2. Rub both sides of each mushroom with olive oil and sprinkle generously with salt. Place gill side up on baking sheet and roast for 15 minutes, turning mushroom caps over midway through cooking. 3. To prepare sandwiches, toast hamburger buns (or stick in the oven for the last few minutes of roasting). Spread dijon mustard on each bun and top with lettuce. When mushrooms are done roasting, spread each liberally with goat cheese and place in sandwich.