Cook Without Book

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 ligh...

             Ingredients 3 tablespoons   fresh lime juice 3 tablespoons   rice vinegar 2 tablespoons   fish sauce 1 tablespoon   water 1 tablespoon   creamy peanut butter 1 teaspoon   chile paste with garlic 1  garlic clove, minced 6 cups   shredded napa (Chinese) cabbage 2 cups   shredded red cabbage 1 cup   red bell pepper strips 1 cup   shredded carrot 2 tablespoons   chopped dry-roasted peanuts 1 tablespoon   chopped fresh cilantro 1 tablespoon   chopped fresh mint Preparation Combine first 7 ingredients in a large bowl, stirring with a whisk until blended. Add cabbages, bell pepper, and carrot, and toss gently to coat. Cover and marinate in refrigerator 1 hour. Stir in the peanuts, cilantro, and mint just before serving. Nutritional Information Calories per serving: 66 Calories from fat: 34% Fat per serving: 2.5g Saturated fat per serving: 0.4g ...

                  Ingredients 2 cups   extra-virgin olive oil 2 ounces   lemon juice 10  garlic cloves, minced 6  guindilla chile peppers or other medium-hot peppers, broken open 1 pound   (26–30) shrimp, peeled and deveined Salt, to taste 1/2  bunch parsley, finely chopped Preparation Add first 4 ingredients to a fireproof dish large enough to place shrimp in a single layer. Place over high heat until mixture starts to sizzle. Season shrimp with salt, and carefully add to hot oil mixture in 1 layer. Cook for 20 seconds, then flip to other side and cook until pink and opaque. Sprinkle with parsley, and serve.

                Ingredients 8 ounces   uncooked linguine 2 teaspoons   olive oil 1/2 cup   chopped onion 1  (2.5-ounce) package cooked bacon pieces (such as Hormel) 1 1/3 cups   grape tomatoes, halved 4  garlic cloves, minced 1 teaspoon   dried oregano 1 teaspoon   salt 1/4 teaspoon   pepper 1/4 cup   (1 ounce) preshredded fresh Parmesan cheese Preparation Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1/2 cup pasta water. Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 2 minutes. Add bacon bits; sauté 2 minutes. Add tomato, garlic, and oregano; sauté 30 seconds. Remove from heat. Add pasta, reserved pasta water, salt, and pepper. Stir well, and cook 1 minute or until thoroughly heated and liquid is absorbed. Remove from heat; cover and let stand 3 minutes. Sprinkle with cheese. Nutritional Information C...

                 Ingredients 1/3 cup   low-sodium soy sauce 1/4 cup   fresh lime juice 1 teaspoon   minced peeled fresh ginger 1/2 teaspoon   chopped fresh thyme 2  garlic cloves, chopped 4  (6-ounce) skinless salmon fillets (about 1 inch thick) Cooking spray 4  lime wedges Preparation Place first 4 ingredients in a blender; process until smooth. Pour into a large zip-top plastic bag. Add salmon, and seal and marinate in refrigerator 1 hour, turning bag occasionally. Preheat broiler. Remove salmon from bag, discarding marinade. Place salmon on a broiler pan coated with cooking spray; broil 8 minutes. Turn, and broil an additional 4 minutes or until fish flakes easily when tested with a fork. Serve with lime wedges. Nutritional Information Calories per serving: 281 Calories from fat: 42% Fat per serving: 13.1g Saturated fat per serving: 3.1g Monounsaturated fat per serving: 5.7...

                                      Ingredients 12 cups   cauliflower florets (about 2 heads) 1 1/2 tablespoons   olive oil 1 tablespoon   chopped fresh parsley 2 teaspoons   chopped fresh thyme 2 teaspoons   chopped fresh tarragon 3  garlic cloves, minced 1/4 cup   (1 ounce) grated fresh Parmesan cheese 2 tablespoons   fresh lemon juice 1/2 teaspoon   salt 1/4 teaspoon   pepper Preparation Preheat oven to 450°. Place cauliflower in a large roasting pan or jelly-roll pan. Drizzle with oil; toss well to coat. Bake at 450° for 20 minutes or until tender and browned, stirring every 5 minutes. Sprinkle with parsley, thyme, tarragon, and garlic. Bake 5 minutes. Combine cauliflower mixture, cheese, and remaining ingredients in a large bowl; toss well to combine.

Prep Time:  6 minutes Cook Time:  8 minutes Yield:  4 servings (serving size: 1 1/2 cups)                    Ingredients 2 teaspoons   sesame oil, divided 1  (1-pound) turkey tenderloin, cut into thin strips 1 cup   fat-free, less-sodium chicken broth 4  garlic cloves, minced 1 1/2 tablespoons   cornstarch 1/4 teaspoon   crushed red pepper 1/4 teaspoon   salt 1  red bell pepper, cut into thin strips 2 cups   fresh broccoli florets 1  (8-ounce) can sliced water chestnuts, drained 2 tablespoons   low-sodium soy sauce Preparation Place a large nonstick skillet over medium-high heat until hot. Add 1 teaspoon sesame oil to pan, and tilt to coat evenly. Add turkey, and stir-fry 5 minutes or until turkey is no longer pink in center. Remove turkey, and set aside. Combine broth and next 4 ingredients in a small bowl; stir until cornstarch dissolves...

                  Ingredients 1 pound   boneless sirloin steak, trimmed (about 1 inch thick) 3  garlic cloves, divided Cooking spray 1/2 teaspoon   salt, divided 1/8 teaspoon   coarsely ground black pepper 1/3 cup   fat-free sour cream 1 1/2 tablespoons   light mayonnaise 1 tablespoon   prepared horseradish 1/4 teaspoon   coarsely ground black pepper Preparation Cut steak into 4 equal pieces. Cut 2 garlic cloves in half, and rub both sides of each steak with garlic. Place a large nonstick skillet or grill pan coated with cooking spray over high heat until hot. Add steaks; cook 4 minutes. Turn steaks, and cook 3 minutes. Reduce heat to medium; sprinkle steaks with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Cook 2 minutes or to desired degree of doneness. Mince remaining garlic clove. Combine garlic, sour cream, mayonnaise, horseradish, 1/4 teaspoon pepper, and remaining 1/4 t...

              Ingredients 1  large garlic clove, chopped 1/2 pound   cremini mushrooms, stems removed 1 tablespoon   fresh thyme leaves 2 tablespoons   olive oil, divided 1  large onion, chopped (about 3 cups) 1 cup   canned lentils, rinsed and drained 3/4 cup   whole-wheat breadcrumbs 1  large egg, whisked 1 teaspoon   salt 1/2 cup   yellow cornmeal 2 ounces   goat cheese, crumbled (about 1/4 cup) 6  whole-grain buns 8  tomato slices (optional) Fresh basil leaves (optional) Preparation 1. Pulse first 3 ingredients in food processor until finely chopped. 2. Heat 1 tablespoon oil over medium-high heat in a skillet; turn down to medium, and cook onion, stirring occasionally, about 15 minutes or until golden brown. Add mushroom mixture, and cook, stirring, about 2-3 minutes or until liquid evaporates. Remove from heat, and let cool. 3. Stir cooled mushroom mixt...

                              Prep Time:  6 minutes Cook Time:  2 minutes Yield:  4 sandwiches (serving size: 1 sandwich (1 piece bread, 1/4 cup ricotta, 1 cup vegetables, 1 tbsp. vinaigrette)) Ingredients 3 tablespoons   olive oil, plus more for grill grates 4  1/2-inch-thick slices country bread 2  6-inch sprigs fresh rosemary 1  small clove garlic, sliced 1 tablespoon   balsamic vinegar 1 cup   part-skim ricotta 4 cups   mixed grilled vegetables such as eggplant, zucchini, peppers, tomatoes Preparation 1. Heat grill; lightly oil grates. Grill bread and rosemary, turning often, until rosemary is lightly charred and bread has grill marks, about 1 minute for rosemary and 2 minutes for bread. 2. Strip leaves from rosemary; set aside 2 tsp. Purée garlic, remaining rosemary, vinegar and oil in a blender until smooth. 3. Top bread sli...

                  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 P...

                             Ingredients 2/3 cup   bulgur 1  (15-ounce) can garbanzo beans, rinsed and drained 1  large egg white 1/2 cup   packed fresh parsley leaves 1/4 cup   packed fresh mint leaves 1  garlic clove 1/4 teaspoon   cayenne pepper 1 teaspoon   ground cumin 1/4 teaspoon   salt 1/4 teaspoon   pepper 1 tablespoon   olive oil 1/4 cup   tahini 2 tablespoons   fresh lemon juice 1/4 cup   water 4 cups   torn lettuce 1 cup   roasted red peppers 6  (6-inch) pitas Preparation Cook bulgur according to package directions; drain and set aside to cool. In a food processor, combine cooked bulgur, garbanzo beans, egg white, parsley, 1/4 mint, garlic, cayenne pepper, cumin, salt, and pepper. Form mixture into 6 (approximately 3-inch) patties and place on a large plate. Refrigerate until firm (20 minu...