Cook Without Book

Yield:  4 servings (serving size: 1 wrap and 2 tablespoons sour cream mixture)               Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g ...

                  Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g Saturated fat per serving: 3.9g Monounsaturated fat per serving: 5g Pol...

Prep Time:  4 minutes Yield:  4 servings (serving size: about 2/3 cup berries and 1/4 cup maple cream)                   Ingredients 3/4 cup   fat-free sour cream 1/4 cup   maple syrup 1 cup   fresh blueberries 1 1/2 cups   fresh raspberries Preparation Combine sour cream and maple syrup in a small bowl; stir with a whisk. Combine berries, and spoon into dessert dishes; pour maple cream over berries. Nutritional Information Calories per serving: 140 Calories from fat: 3% Fat per serving: 0.4g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.1g Polyunsaturated fat per serving: 0.2g Protein per serving: 2.2g Carbohydrates per serving: 31.4g Fiber per serving: 4.1g Cholesterol per serving: 8mg Iron per serving: 0.6mg Sodium per serving: 64mg Calcium per serving: 86mg

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...

               Ingredients 4 ounces   uncooked angel hair pasta 2 cups   fresh snow pea pods Cooking spray 1/2 cup   diced red onion 1  (2-ounce) jar sliced pimiento, drained 1/3 cup   low-fat sour cream 3 tablespoons   dry white wine or low-sodium chicken broth 2 tablespoons   Dijon mustard Preparation Cook pasta according to package directions, omitting salt and fat. Drain and set aside. Wash peas; trim ends, and remove strings. Cook, uncovered, in a small amount of boiling water 3 minutes. Drain; set aside. Coat a large skillet with cooking spray; place over medium-high heat until hot. Add onion, and sauté 2 to 3 minutes or until tender. Add pasta, snow peas, and pimiento. Combine sour cream, wine, and mustard in a small bowl; stir well using a wire whisk. Add sour cream mixture to pan. Cook, stirring constantly, 2 to 3 minutes or until thoroughly heated. Serve immediately. Nutritiona...

                  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...

Prep Time:  8 minutes Cook Time:  6 minutes Yield:  4 servings (serving size: 1 tuna steak and about 2 1/2 tablespoons jalapeño sour cream)                      Ingredients 1/2 cup   reduced-fat sour cream 1  jalapeño pepper, seeded and finely chopped 1 tablespoon   fresh lime juice (1/2 lime) 1/4 cup   chopped fresh cilantro 1/4 teaspoon   salt 1 tablespoon   chili powder 1/4 teaspoon   salt 4  (6-ounce) tuna steaks (about 1 inch thick) Cooking spray Preparation Combine first 5 ingredients; set aside. Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness. Serve with sour cream mixture. Nutritional Information Calories per serving: 239 Calories from fat: 21% F...

Yield:  Makes 6 servings (serving size: 1 cup)                   Ingredients 8 ounces   egg noodles made for Passover 1/4 cup   butter 2  medium sweet potatoes (1 1/4 pounds), peeled and grated (about 4 cups) 2  large eggs 2  large egg whites 1/2 cup   reduced-fat sour cream 1/2 cup   apricot jam 1 teaspoon   salt 1/4 cup   chopped pecans, toasted Preparation 1. Preheat oven to 350°. 2. Cook noodles according to package directions; drain and rinse with cold water. Drain again, and set aside. 3. Meanwhile, melt butter in a large nonstick skillet over medium heat. Add the sweet potatoes; sauté until tender, 8 minutes. Let cool 5 minutes. 4. Beat together eggs and egg whites in a large bowl. Add sour cream, jam, and salt; mix well. Add the sweet-potato mixture; mix well. Stir in noodles. Transfer mixture to an 8-inch square glass baking dish that has been coated with...

Yield:  2 servings (serving size: 1 potato)                  Ingredients 2  medium sweet potatoes (8 to 10 ounces each) 3 ounces   Canadian bacon, diced 2 tablespoons   reduced-fat sour cream 3 teaspoons   chopped fresh chives 2 tablespoons   shredded reduced-fat sharp cheddar cheese Preparation Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl. Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives. Nutritional Information Calories per serving: 341 Fat per serving: 6g Saturated fat per serving: 3g Monounsaturated fat per serving: 2g P...

Yield:  2 servings (serving size: 1 potato)                 Ingredients 2  medium sweet potatoes (8 to 10 ounces each) 1/4 cup   turkey kielbasa, diced 12  small shrimp, peeled, deveined, and chopped Prepared salsa 1 tablespoon   reduced-fat sour cream 2 teaspoons   chopped fresh cilantro Preparation Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Brown 1/4 cup kielbasa in a nonstick skillet over medium-high heat. Add shrimp; sauté 2 minutes. Remove from heat; stir in salsa. Slit each potato lengthwise. Push ends inward to form a pocket. Stuff shrimp mixture into each. Dollop each potato with 1/2 tablespoon sour cream; sprinkle each with a teaspoon of cilantro. Nutritional Information Calories per serving: 314 Fat per serving: 3g Saturated fat per serving: 1g Monounsaturated fat per serving: 1g Polyunsaturated fat ...

Prep Time:  30 minutes Cook Time:  45 minutes Yield:  Makes 12 servings (serving size: 1/12 of the trifle) Ingredients Cake: 1 cup   non-self-rising cake flour 1 teaspoon   kosher salt 12  large egg whites (at room temperature) 1 1/2 teaspoons   cream of tartar 1 cup   granulated sugar Zest of 1 lemon 2 tablespoons   finely crushed coffee beans Trifle: 2 pounds   hulled strawberries 6 tablespoons   granulated sugar, divided 2 tablespoons   espresso powder combined with 1/2 cup boiling water 2  (8-ounce) blocks 1/3 less fat cream cheese (at room temperature) 1 cup   powdered sugar, sifted 2 teaspoons   espresso powder 1 teaspoon   pure vanilla extract 1 cup   fat-free sour cream 1/2 cup   plus 2 tablespoons pasteurized egg whites (at room temperature) 1/3 cup   unsweetened cocoa powder, sifted Preparation 1. Heat oven to 350° with a rack in the lower th...