Cook Without Book

                  Ingredients Cooking spray 1 cup   chopped broccoli 2  large eggs, beaten 2 tablespoons   feta cheese, crumbled 1/4 teaspoon   dried dill 2  slices rye bread, toasted Preparation 1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes. 2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast. Nutritional Information Calories per serving: 390 Fat per serving: 19g Saturated fat per serving: 6g Monounsaturated fat per serving: 5g Polyunsaturated fat per serving: 2g Protein per serving: 23g Carbohydrates per serving: 35g Fiber per serving: 6g Cholesterol per serving: 440mg Sodium per serving: 550mg Rs per serving: 1.8g

Corn Bread ki Tikkiyan Mix coarsely ground corn, bread crumbs and masalas and make these tikki. Cooking Time:  30-45 minutes Servings:  4   Preparation Time:  20-25 minutes   Category:  Veg Ingredients • Corn kernels,boiled 2 cups • Bread crumbs 1 1/2 cups • Oil 2-3 tablespoons • Green chillies 3 • Ginger-garlic paste 1 tablespoon • Coriander powder 1 1/2 tablespoons • Garam masala powder 1 teaspoon • Turmeric powder 1/2 teaspoon • Chaat masala 1 teaspoon • Salt to taste • Fresh mint leaves,finely chopped 1 tablespoon • Lemon juice 1 teaspoon • Cornflour/ corn starch 1 tablespoon • Processed cheese,cut into small cubes 100 grams • Fresh mint sprigs a few • Onion rings,for garnish a few • Red capsicum a few for garnishing • Yellow capsicum,for garnish a few strips Method 1. Heat 2-3 tbsps oil in a non stick pan. Finely chop green chillies and add to the pan. A...

              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...

                                      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.

               Ingredients 3 pounds   cubed, unpeeled red potatoes 6  garlic cloves, peeled and thinly sliced 1 cup   1% low-fat milk 3 tablespoons   butter 1 1/4 teaspoons   salt 1/2 teaspoon   black pepper 1 cup   grated Parmesan cheese 1/4 cup   dry breadcrumbs 1/4 cup   chopped fresh chives or green onions Preparation 1. Place potatoes and garlic in a large saucepan; cover with cold water, and bring to a boil over high heat. Reduce heat; simmer, uncovered, until potatoes are tender when pierced with a knife (about 20 minutes). Drain; return to pot over low heat. 2. Add milk, butter, salt, and pepper. Mash potatoes with a potato masher to desired consistency. 3. Preheat broiler. 4. Transfer potatoes to a shallow 1 1/2-quart ovenproof casserole or baking dish. Combine cheese, breadcrumbs, and chives; sprinkle over potatoes. Broil 4-5 inches from heat source until cheese melt...

Pasta Indian Style Tasty pasta with an Indian touch Cooking Time:  10-15 minutes Servings:  4   Preparation Time:  10-15 minutes   Category:  Veg Ingredients • Pasta,boiled 200 grams • Green chillies 3-4 • Onion 1 medium • Garlic 20-25 cloves • Extra virgin olive oil 3 tablespoons • Tomato concasse 1/2 cup • Tomato ketchup 3 teaspoons • American corn kernels,boiled 1/2 cup • Pesto sauce 3 teaspoons • Mustard sauce 1 teaspoon • Cream 1 cup • Parmesan cheese,grated 1/4 cup • Salt to taste • Fresh basil leaves a few Method Roughly chop green chillies and onion and put in a chopper. Add garlic and chop finely. Heat extra virgin olive oil in a non stick pan, add green chilli-onion-garlic and sauté for 1-2 minutes. Add tomato concasse, tomato ketchup, mix and continue to sauté. Add American corn and pesto sauce and mix. Add pasta and mix well. Add mustard sauce, cream, Parmesan che...

                  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  zucchini 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 2 ounces   sun-dried tomatoes, packed in oil (about 24) 3 ounces   goat cheese 2 tablespoons   chopped fresh chives 2 tablespoons   extra-virgin olive oil Preparation 1. Slice zucchini into 1/4-inch-thick rounds. (You should have about 24 slices.) Lay out on large platter; season with salt and pepper. 2. Place a sun-dried tomato on each slice, then top each tomato with a pinch of goat cheese. Sprinkle tops with chopped chives, and drizzle with extra-virgin olive oil; serve. Nutritional Information Calories per serving: 86 Fat per serving: 7g Saturated fat per serving: 2g Monounsaturated fat per serving: 4g Polyunsaturated fat per serving: 1g Protein per serving: 3g Carbohydrates per serving: 4g Fiber per serving: 1g Cholesterol per serving: 5mg Iron per serving: 1mg Sodium per s...

  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 ...

                Prep Time:  20 minutes Cook Time:  25 minutes Yield:  Makes 8 burgers (serving size: 1 burger) 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 co...

                      Prep: 25 minutes; Cook: 1 hour, 20 minutes, plus 8 hours chilling time. Yield:  12-16 servings Ingredients Crust: 1 cup   graham cracker crumbs (about 7 cookie sheets) 2 tablespoons   granulated sugar 2 tablespoons   butter, melted Cooking spray Filling: 2  (8-ounce) blocks Neufchâtel cheese 2  (8-ounce) blocks fat-free cream cheese 1 cup   granulated sugar 3 tablespoons   all-purpose flour 2 teaspoons   vanilla extract 1 1/2 teaspoons   pumpkin-pie spice 1/4 teaspoon   salt 1/4 teaspoon   ground coriander 1/4 teaspoon   ground cardamom 4  large eggs 1  (15-ounce) can pumpkin Topping: 2 tablespoons   brown sugar 1 tablespoon   butter 1/3 cup   chopped hazelnuts Preparation 1. Preheat oven to 325°. 2. To prepare crust, combine first 3 ingredients in a medium bowl, and toss with a f...