Cook Without Book

                   Ingredients 4  (14.5-ounce) cans diced tomatoes, drained 1 1/2 cups   chopped onion (about 1 large) 1/2 cup   sugar 1/2 cup   white wine vinegar 1/2 teaspoon   crushed red pepper 1/2 teaspoon   ground allspice Preparation Combine all ingredients in a large saucepan. Bring to a boil over medium-high heat. Cook, uncovered, 30 minutes or until mixture is reduced to 3 cups, stirring often.

              Ingredients 1 cup   uncooked quick-cooking pearl barley 1  (15-ounce) can black beans, rinsed and drained 1  pint grape or cherry tomatoes, halved 1/2 cup   finely chopped green bell pepper 1/2 cup   (2 ounces) Monterey Jack cheese with jalapeño peppers, cut into 1/4-inch cubes 1/3 cup   lemon juice 2 tablespoons   olive oil 1 teaspoon   salt 3/4 cup   fresh cilantro leaves (optional) 1/8 teaspoon   ground red pepper (optional) Preparation Cook barley according to package directions, omitting salt. Drain barley in a colander, and rinse with cold water until completely cooled. Combine black beans, next 6 ingredients, and, if desired, cilantro and red pepper in a medium bowl. Add barley to black bean mixture; toss gently. Nutritional Information Calories per serving: 349 Calories from fat: 31% Fat per serving: 12g Saturated fat per serving: 3.8g Monounsaturat...

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...

Prep Time:  4 minutes Cook Time:  15 minutes Yield:  4 servings (serving size: 1 fillet and  1/4 cup topping)                       Ingredients 2 cups   halved grape tomatoes 2 tablespoons   capers, drained 2 tablespoons   fresh lemon juice (about 1 lemon) 2 teaspoons   olive oil 1 1/2 teaspoons   dried or 1 tablespoon chopped fresh basil 1/4 teaspoon   salt 1/8 teaspoon   crushed red pepper (optional) 4  (6-ounce) snapper or grouper fillets (about 3/4 inch thick) Cooking spray 1 teaspoon   paprika 2  tablespoons chopped fresh parsley 1  lemon, cut into 4 wedges Preparation Preheat oven to 450º. Combine first 6 ingredients and crushed red pepper, if desired; set aside. Place snapper on a broiler pan lined with aluminum foil; coat foil with cooking spray. Sprinkle snapper with paprika; coat with cooking spray. Bake at 450º for...

Prep Time:  12 minutes Cook Time:  10 minutes Yield:  4 servings (serving size: 1 cup stir-fry and 3/4 cup brown rice)                      Ingredients 3/4 pound   asparagus spears 3/4 cup   vegetable broth 1/4 cup   low-sodium soy sauce 2 teaspoons   cornstarch 2 tablespoons   sesame oil, divided 1  (8-ounce) package multigrain tempeh (such as White Wave Five-Grain), thinly sliced 4  garlic cloves, minced 1/2 teaspoon   crushed red pepper 1  (6-ounce) package sliced shiitake mushrooms 3 cups   hot cooked instant brown rice Preparation Snap off tough ends of asparagus. Cut spears diagonally into 2-inch pieces. Set aside. Combine vegetable broth, soy sauce, and cornstarch in a small bowl; stir with a whisk until smooth. Set aside. Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add tempeh, and stir-fry 4 to ...

                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...

                  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 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. Plac...

  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:  Makes 4 servings (serving size: 1 chicken breast, 1/4 cup cherry sauce)                 Ingredients Cooking spray 1 cup   chopped pitted sweet cherries 1/4 cup   dry red wine or water 1  garlic clove, minced 1/8 teaspoon   cumin 1/8 teaspoon   salt 1/8 teaspoon   black pepper 1/8 teaspoon   crushed red pepper 1 tablespoon   cherry preserves 4  (4-ounce) skinless, boneless chicken breast halves Preparation 1. Prepare the grill. Then lightly spray the grill rack with cooking spray. 2. Lightly crush cherries in a small saucepan. Add the wine or water and next 6 ingredients (through preserves). Bring the mixture to a boil; reduce heat, and simmer, stirring occasionally, 10 minutes. 3. Grill the chicken, covered, for 4 minutes on each side or until it is cooked through. Serve chicken topped with cherry sauce. Nutritional Information Calories per serving: 189 F...

Yield:  8 servings                    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 lenti...