Cook Without Book

              Ingredients 4  (6-ounce) salmon fillets Cooking spray 2 tablespoons   chopped green onions 1 tablespoon   low-fat mayonnaise 1 tablespoon   plain fat-free yogurt 1 teaspoon   lemon pepper 1/4 teaspoon   salt 1/4 teaspoon   dry mustard Chopped green onions (optional) Lemon wedges (optional) Preparation Preheat oven to 425°. Place fish, skin side down, in a baking dish coated with cooking spray. Bake at 425° for 18 minutes or until fish flakes easily when tested with a fork. Combine 2 tablespoons green onions and next 5 ingredients; spread evenly over fish. Bake 2 additional minutes or until sauce is bubbly. Serve immediately. If desired, sprinkle with additional chopped green onions, and garnish with lemon wedges. Tip: Because it has a higher fat content than many other kinds of fish, salmon stays moist and flavorful even if it's slightly overdone. It's a great choice if you'...

              Ingredients 8 ounces   uncooked spinach fettuccine 1 1/2 pounds   sea scallops 3/4 teaspoon   freshly ground black pepper Cooking spray 2 tablespoons   extravirgin olive oil 1 tablespoon   Dijon mustard 1 tablespoon   chopped fresh basil 1/4 teaspoon   salt 3/4 cup   dry white wine or low-sodium chicken broth 1/3 cup   finely chopped green onion (about 2) 3 tablespoons   chopped fresh parsley Preparation Cook pasta according to package directions, omitting salt and fat. Drain. Rinse scallops, and pat dry with a paper towel. Sprinkle scallops with pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining scallops. Combine olive oil and next 3 ingredients; set aside. Place same pan over high ...

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 ...

Yield:  serves 4 (serving size: 1 cup)                   Ingredients 3  small sweet potatoes (about 2 pounds) 1 1/2 tablespoons   garlic-flavored olive oil 1/2 teaspoon   dry mustard 2 teaspoons   minced fresh rosemary 1/2 teaspoon   salt Preparation Preheat oven to 450°. Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat. Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately. Nutritional Information Calories per serving: 189 Calories from fat: 25% Fat per serving: 5g Saturated fat per serving: 0.7g Monounsaturated fat per serving: 3.7g Polyunsaturated fat per serving: 0.5g Protein per serving: 3g Carbohydrates per serving: 34g Fiber per serving: 4g C...

Prep: 8 minutes; Cook: 11 minutes; Total time: 15 minutes. While the potatoes and beans are cooking, make the vinaigrette. Yield:  Makes 4 servings Serving size: 1 1/4 cups               Ingredients 1 pound   fingerling potatoes, halved lengthwise 1/2 pound   thin string beans, trimmed and halved crosswise 2 teaspoons   Dijon mustard 2 1/2 tablespoons   cider vinegar 1 tablespoon   olive oil 1/4 teaspoon   salt 1/4 teaspoon   pepper 2 tablespoons   chopped fresh dill, divided 3/4 pound   medium shrimp, cooked, peeled, and deveined (about 17) 3 tablespoons   pecan halves, toasted Preparation 1. Place potatoes in a saucepan; cover with water to 3 inches above potatoes. Bring to a boil; simmer potatoes just until tender (about 8 minutes). Add string beans; simmer until beans are crisp and tender (about 3 minutes). Drain. 2. While potatoes cook, combine Dijon, vinegar, o...

                Ingredients 3  large slices whole-wheat country bread, cut into 1-inch cubes (about 4 cups) 1/4 cup   olive oil 1  clove garlic, minced 4  medium tomatoes, cored, diced 1  large English cucumber, diced 1  red bell pepper, seeded, diced 1/2  small red onion, thinly sliced 3/4 teaspoon   kosher salt 1 1/2 teaspoons   Dijon mustard 1 tablespoon   red wine vinegar 1/2 teaspoon   freshly ground black pepper 1/3 cup   finely slivered fresh basil Preparation 1. Preheat oven to 350°F. In a bowl, toss bread cubes with 1 Tbsp. olive oil. Spread on a rimmed baking sheet; bake until crisp, about 10 minutes. Return croutons to bowl and toss in garlic. 2. In a large salad bowl, combine tomatoes, cucumber, bell pepper and red onion. Season with 1/2 tsp. salt and toss to combine. In a small bowl, whisk mustard, vinegar, black pepper and remaining 1/4 tsp. salt. Sl...

                               Ingredients 1/2 teaspoon   minced garlic 1/2 teaspoon   Dijon mustard Pinch each salt and pepper 2 teaspoons   lemon juice 1 1/2 teaspoons   red wine vinegar 2 tablespoons   olive oil 1/2 teaspoon   finely chopped fresh oregano 1  pint small cherry or grape tomatoes 1  8-oz. piece Halloumi cheese, cut into 16 cubes Preparation 1. If using wooden skewers, soak 8 in warm water for 30 minutes. Whisk garlic, mustard, salt, pepper, juice and vinegar. Slowly whisk in olive oil until emulsified. Stir in oregano. 2. Preheat a grill to medium-high. Place 2 tomatoes on each skewer, piercing crosswise, followed by a cube of Halloumi. Continue alternating tomatoes and Halloumi until each skewer has 5 or 6 tomatoes and 2 cubes of Halloumi. 3. Whisk vinaigrette and lightly brush onto skewers. Oil grill. Grill skewers, watchin...