Cook Without Book

Yield:  5 servings (serving size: 1 kebab)                 Ingredients 1  (1-pound) beef tenderloin 2 teaspoons   Worcestershire sauce 1  medium-size green bell pepper, cut into 20 squares 10  cherry tomatoes 10  small mushrooms 2  small yellow squash, cut into 10 slices 1/8 teaspoon   black pepper Cooking spray 1/4 teaspoon   salt Preparation Prepare grill. Cut meat into 20 (3/4-inch) cubes. Sprinkle Worcestershire sauce over meat. Thread meat, bell pepper, tomatoes, mushrooms, and squash alternately onto 5 (12-inch) skewers. Sprinkle evenly with black pepper. Place kebabs on grill rack coated with cooking spray; grill, uncovered, 10 minutes or to desired degree of doneness, turning once. Sprinkle evenly with salt. Tip: If using wooden skewers, be sure to soak them in water 30 minutes before threading to keep them from burning during grilling. Nutritional Information C...

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 fillet and 1/4 of tomato mixture)               Ingredients 1 tablespoon   olive oil 1/4 cup   chopped onion 1/4 cup   chopped green bell pepper 1  garlic clove, minced 1  (14 1/2-ounce) can no-salt-added whole tomatoes, undrained and chopped 2 teaspoons   low-sodium Worcestershire sauce 2 teaspoons   red wine vinegar 1/2 teaspoon   dried basil 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper Dash of hot sauce 4  (6-ounce) red snapper fillets Fresh basil sprigs (optional) Preparation Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion, green bell pepper, and garlic; sauté until tender. Add tomatoes and next 6 ingredients. Bring to a boil; add fillets, spooning tomato mixture over fish. Reduce heat; cover and simmer 12 minutes or until fish flakes easily when tested with a fork. Garnish...

Yield:  8 servings (serving size: 1  sandwich)                   Ingredients 1 1/3 cups   chopped seeded tomato 1/4 cup   finely chopped onion 1/4 cup   taco sauce 1  (4.5-ounce) can chopped green chiles, drained 2 pounds   ground round 2 tablespoons   low-sodium Worcestershire sauce 1/2 teaspoon   ground cumin 1/4 teaspoon   onion powder 1/4 teaspoon   garlic powder 8  green leaf lettuce leaves 8  reduced-calorie hamburger buns, split and toasted Preparation Combine first 4 ingredients; cover and chill 30 minutes. Preheat broiler. Combine meat and next 4 ingredients; divide mixture into 8 equal portions, shaping each into a 4-inch patty. Broil 4 minutes on each side or until done. Place a lettuce leaf on bottom half of each bun; top each with a patty. Top evenly with tomato mixture, and cover with bun tops. Nutritional Information Calories pe...

               Ingredients 1/4 cup   packed brown sugar, divided 1 cup   chopped onion (about 1 large) 1 1/2 tablespoons   Mexican seasoning 3 tablespoons   Worcestershire sauce 3 tablespoons   cider vinegar 3 tablespoons   molasses 1 teaspoon   dry mustard 1  (6-ounce) can tomato paste 3/4 teaspoon   pepper 1/4 teaspoon   salt 1  (2-pound) boneless pork loin roast 8  (2 1/4-ounce) whole wheat hamburger buns Preparation Combine 3 tablespoons brown sugar, onion, and next 6 ingredients in a 3 1/2-quart electric slow cooker; stir well. Combine remaining tablespoon brown sugar, pepper, and salt; rub pork roast with sugar mixture. Cut pork roast into 4 large pieces; add to slow cooker, turning to coat with sauce. Cover with lid; cook on high-heat setting 1 hour. Reduce heat setting to low; cook 7 hours or until pork roast is tender. Remove pork roast from slow cooker, ...

Prep Time:  11 minutes Cook Time:  7 hours Yield:  8 servings (serving size: about 1 3/4 cups)                      Ingredients 1.1 ounces   all-purpose flour (about 1/4 cup) 1 1/2 pounds   lean top round steak, cut into 1-inch cubes 2 teaspoons   spicy herb blend 2  (16-ounce) packages frozen gumbo vegetables mix 1  (10-ounce) package frozen chopped onion 2  (14.5-ounce) cans diced tomatoes with garlic, undrained 2  (14.5-ounce) cans fat-free, lower-sodium beef broth 1 tablespoon   minced garlic 1 tablespoon   lower-sodium Worcestershire sauce 1/2 teaspoon   salt 1/2 teaspoon   freshly ground black pepper Preparation Place flour in a large zip-top plastic bag; add steak cubes. Seal and shake to coat. Remove steak from bag; set aside. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add steak, ...

Prep Time:  15 minutes Cook Time:  6 minutes Yield:  4 servings                   Ingredients 1 tablespoon   dried parsley 1 tablespoon   Worcestershire sauce 1/4 teaspoon   salt 1/4 teaspoon   garlic powder 1/4 teaspoon   freshly ground black pepper 1 pound   ground round 1/2 cup   (2 ounces) shredded Swiss cheese 2 ounces   thinly sliced 33%-less-sodium smoked deli ham Cooking spray 8  (1-ounce) slices sourdough bread 4  curly leaf lettuce leaves 8  (1/4-inch-thick) slices red onion 8  (1/4-inch-thick) slices tomato Preparation Prepare grill. Combine first 6 ingredients. Divide mixture into 8 equal portions, shaping each into a 5-inch oval patty. Top each of 4 patties with 2 tablespoons cheese and 1/2 ounce ham, leaving a 1/2-inch border; top with remaining patties. Press edges together to seal. Place patties on grill rack coated w...

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...

                                  Ingredients 2 cups   cored, seeded, diced ripe tomatoes 1  medium cucumber, peeled, seeded and diced (about 1 cup) 1/2 cup   tomato juice 2 tablespoons   lemon juice 2 tablespoons   sriracha 1 teaspoon   Worcestershire sauce 1/2 teaspoon   kosher salt 1/4 cup   (2 oz.) vodka or gin Green olives for garnish, optional Celery sticks for garnish, optional Preparation 1. Spread tomatoes and cucumber on a rimmed baking sheet and freeze until just frozen, about 45 minutes. 2. In a food processor, mix frozen vegetables, tomato juice, lemon juice, sriracha, Worcestershire sauce and salt. Pulse until mixture is a fine slush, scraping down sides of bowl a few times if necessary. If pieces are too frozen to process, leave mixture to thaw at room temperature for 5 minutes and try again. 3. Add vodka or gin to food p...