Cook Without Book

Prep Time:  3 minutes Cook Time:  5 minutes Yield:  4 servings (serving size: 6 ounces shrimp and 3 tablespoons sauce)                 Ingredients 1/4 cup   yogurt-based spread (such as Brummel & Brown) 2 tablespoons   lemon juice 1 teaspoon   low-sodium Worcestershire sauce 1/2 teaspoon   paprika Cooking spray 1 1/2 pounds   peeled and deveined large shrimp 1 teaspoon   Old Bay seasoning 2 tablespoons   chopped fresh parsley Preparation Combine first 4 ingredients in a small bowl; set aside. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add shrimp and seasoning; sauté 2 minutes. Add yogurt spread mixture, and cook 3 minutes or until shrimp are done. Spoon shrimp and liquid into individual serving bowls, and sprinkle with parsley. Nutritional Information Calories per serving: 171 Calories from fat: 34% Fat per serving: 6.4g...

Yield:  4 servings (serving size: 1 chicken breast half)                Ingredients 4  (6-ounce) skinless, boneless chicken breast halves 1/4 teaspoon   pepper 1 ounce   very thinly sliced lean cooked ham 1 tablespoon   plus 1 teaspoon reduced-fat garlic-flavored cream cheese 3 tablespoons   dry breadcrumbs 1 teaspoon   dried Italian seasoning 1 teaspoon   grated Parmesan cheese 1/2 cup   fat-free milk Cooking spray 1 tablespoon   plus 1 teaspoon reduced-calorie margarine, melted 2 teaspoons   lemon juice Dash of paprika Preparation Preheat oven to 350°. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a rolling pin. Sprinkle with pepper. Place one-fourth of ham on each chicken breast half. Spread cream cheese evenly over ham. Roll up chicken, starting with short end and tucking ends under. Secure with wooden picks. ...

Yield:  8 servings (serving size: 12 potato quarters)                      Ingredients 24  small round red potatoes (about 2 1/3 pounds) Olive oil-flavored cooking spray 1/4 cup   Italian-seasoned breadcrumbs 1/4 cup   grated fresh Parmesan cheese 3/4 teaspoon   paprika Preparation Place potatoes in a Dutch oven; add water to cover. Bring to a boil; reduce heat, and cook, uncovered, 15 minutes or until tender; drain and cool slightly. Preheat oven to 450°. Quarter potatoes; coat with cooking spray. Combine breadcrumbs, cheese, and paprika; sprinkle over potatoes, tossing to coat well. Arrange in a single layer on a baking sheet coated with cooking spray. Bake at 450° for 20 to 25 minutes or until coating is crispy. Tip: Enjoy these crispy Parmesan cheese-coated potatoes instead of high-fat French fries. Nutritional Information Calories per serving: 117 Calories from fat: 0.0%...

Prep Time:  10 minutes Cook Time:  14 minutes Total Time:  5 minutes Yield:  4 servings (serving size: 1 veal chop and 3/4 cup rice mixture)                    Ingredients 1 cup   water 1/2 teaspoon   salt 1/4 teaspoon   coarsely ground black pepper 1/4 teaspoon   paprika 4  (6-ounce) veal loin chops, trimmed (1 inch thick) Cooking spray 1 cup   uncooked instant rice 1/2 teaspoon   ground turmeric 1/4 teaspoon   salt 1  (14-ounce) can quartered artichoke hearts, drained and coarsely chopped 1/2 cup   chopped green onions 1/4 cup   (1 ounce) crumbled blue cheese 1 tablespoon   yogurt-based spread (such as Brummel & Brown) Preparation Preheat broiler. Bring water to a boil in a medium saucepan. Combine 1/2 teaspoon salt, pepper, and paprika in a small bowl. Sprinkle both sides of chops with seasoning mixture. Place chops o...

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 ...

  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 ...

Yield:  4 servings (serving size: 1 hen half plus 3 tablespoons sauce)               Ingredients Hens: 2  (1 1/2-pound) Cornish hens 1 teaspoon   Spanish smoked paprika (available at specialty-food shops) 1/2 teaspoon   salt 1/2 teaspoon   ground coriander 1/4 teaspoon   freshly ground black pepper 1/2 teaspoon   chopped fresh thyme, divided Cooking spray 2  fresh thyme sprigs Sauce: 1 teaspoon   olive oil 1/2 cup   minced red onion 1/2 cup   fat-free, less-sodium chicken broth 1/4 cup   port or other sweet red wine 1/4 teaspoon   cornstarch 1/3 cup   dried cherries Additional thyme sprigs (optional) Preparation 1. Preheat oven to 400°. 2. Remove giblets and necks from hens. Rinse with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Combine paprika, next 3 ingredients (through pepper), and 1/4 teaspoon chopped thyme;...

Yield:  Makes 4 serving (serving size: 8 wedges)                 Ingredients 1 tablespoon   olive oil, divided 4  small sweet potatoes, each cut lengthwise into 8 wedges (about 1 3/4 pounds) 1/2 teaspoon   paprika 1/4 teaspoon   salt 1/4 teaspoon   ground red pepper Preparation Preheat oven to 425°. Brush a large shallow pan with 1 teaspoon oil. Place pan in oven. Combine 2 teaspoons oil and remaining ingredients in a large bowl; toss well. Carefully remove pan from oven; spread potato mixture in pan. Bake at 425° for 35 minutes or until crisp, stirring occasionally. Nutritional Information Calories per serving: 240 Calories from fat: 15% Fat per serving: 3.3g Saturated fat per serving: 0.6g Monounsaturated fat per serving: 2.5g Polyunsaturated fat per serving: 0.6g Protein per serving: 3.3g Carbohydrates per serving: 32.3g Fiber per serving: 6.1g Cholesterol per serving: 0.0mg...

Prep Time:  5 minutes Cook Time:  12 minutes Total Time:  32 minutes Yield:  Serves 4                   Ingredients 2  medium sweet potatoes (1 3/4 pound), scrubbed and dried 2 teaspoon   olive oil 1/2 teaspoon   paprika 1/4 teaspoon   freshly ground black pepper 1/4 teaspoon   Kosher salt Preparation 1.  Preheat grill to medium-high. Meanwhile, cook sweet potatoes in a microwave on HIGH heat until crisp-tender when pierced with a knife, 6 to 7 minutes. Transfer to a cutting board until cool enough to handle (15 minutes). 2.  Cut potatoes lengthwise into 8 wedges. Transfer potatoes to a sheet pan; drizzle with olive oil; sprinkle with paprika and pepper and toss to coat. Grill 3 minutes per side or until potatoes are charred and fully cooked; season with salt.

Yield:  Makes 12 servings (serving size: 2 sliders)                Ingredients 3 pounds   lean ground sirloin 4 tablespoons   Worcestershire sauce 1 tablespoon   white pepper 1 tablespoon   kosher salt 1 tablespoon   garlic powder 1 tablespoon   onion powder 1 1/2 tablespoons   smoked paprika 12 ounces   sharp cheddar, thinly sliced 24  Martin's Famous Party Potato Rolls, sliced (1 pack) Preparation 1. Preheat oven to 375°. In a large bowl, combine meat and next 6 ingredients (through paprika); mix well. Divide into 24 (2-ounce) patties. Cook sliders on a grill or grill pan until a thermometer registers 160° (medium) or desired degree of doneness (3-4 minutes per side). 2. Place 1 slice cheddar on each patty; cook until cheese melts (1-2 minutes). Lightly toast roll slices. Place 1 patty on each roll; serve. Nutritional Information Calories per serving: 344 Fat per se...