Cook Without Book

Yield:  4 servings (serving size: 1 1/2 cups)               Ingredients 2 teaspoons   olive oil 1 pound   sirloin tips 1/2 teaspoon   salt, divided 1/4 teaspoon   freshly ground black pepper 1  large Vidalia or other sweet onion, cut into 1 1/2-inch pieces 1  green bell pepper, seeded and cut into 1 1/2-inch pieces 1  red bell pepper, seeded and cut into 1 1/2-inch pieces 1/4 cup   plus 2 tablespoons water, divided 2 teaspoons   tomato, basil, and garlic seasoning blend (such as Mrs. Dash) Preparation Heat oil in a large nonstick skillet over high heat. Sprinkle sirloin tips with 1/4 teaspoon salt and pepper. Add beef to pan, and cook 3 to 5 minutes, stirring frequently, or until desired degree of doneness. Remove beef from pan; set aside, and keep warm. Reduce heat to medium-high. Add onion and peppers to pan; sauté 3 minutes. Add 2 tablespoons water; cook 1 minute. Add beef...

Prep Time:  6 minutes Cook Time:  7 minutes Yield:  4 servings (serving size: 3/4 cup)                  Ingredients 1 teaspoon   olive oil 3 1/2 cups   cubed zucchini (about 1 pound) 1 cup   frozen whole-kernel corn 1 tablespoon   chopped fresh cilantro 1 teaspoon   fresh lime juice 1/4 teaspoon   salt 1/8 teaspoon   freshly ground black pepper Preparation Heat oil in a large nonstick skillet over medium-high heat. Add zucchini and corn; cook, stirring occasionally, 7 to 8 minutes or until zucchini is crisp-tender. Remove from heat, and stir in cilantro and remaining ingredients. Nutritional Information Calories per serving: 62 Calories from fat: 23% Fat per serving: 1.6g Saturated fat per serving: 0.2g Monounsaturated fat per serving: 0.9g Polyunsaturated fat per serving: 0.3g Protein per serving: 2.6g Carbohydrates per serving: 12g Fiber per serving: 2.4...

Yield:  6 servings (serving size: 1 1/2  cups)                  Ingredients 3/4 pound   skinless, boneless chicken breast halves, cut into pieces 1/2 teaspoon   black pepper Olive oil-flavored cooking spray 1 teaspoon   olive oil 10 ounce   turkey breakfast sausage 2 1/2 cups   chopped onion (about 2 large) 2 1/4 cups   chopped celery (about 6 stalks) 1 3/4 cups   sliced green onions (about 7) 1 cup   chopped green bell pepper (about 1 large) 2  garlic cloves, minced 2  chicken-flavored bouillon cubes 3 1/3 cups   hot water 3 tablespoons   fat-free Italian dressing 1 1/4 cups   uncooked long-grain rice Preparation Sprinkle chicken with black pepper. Coat a Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add chicken; sauté 3 minutes. Remove chicken; set aside. Combine sausage and next 5 ingredients in pan....

Yield:  6 servings (serving size: 1 cup)                   Ingredients 1  (3-pound) broiler-fryer, cut up and skinned 4 cups   water 3/4 teaspoon   poultry seasoning 1/4 teaspoon   dried thyme 3  celery tops 2 cups   water 2 ounces   uncooked medium egg noodles 1/2 cup   sliced celery 1/2 cup   sliced carrot 1/3 cup   sliced green onions 2 tablespoons   minced fresh parsley 2 teaspoons   chicken-flavored bouillon granules 1/4 teaspoon   coarsely ground black pepper 1  bay leaf Additional coarsely ground black pepper (optional) Preparation Combine first 5 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until chicken is tender. Remove chicken from broth, discarding celery and reserving broth. Skim fat from broth. Add 2 cups water and next 8 ingredients to broth; bring to a boil. Cover, reduce heat...

                       Ingredients 1 pound   fresh lump crabmeat, picked over for cartilage 1  egg, whisked 1/2 cup   chopped scallions (optional) 2 tablespoons   mayonnaise 1 tablespoon   Dijon mustard 1/4 teaspoon   salt 1/2 teaspoon   black pepper 2 tablespoons   breadcrumbs, preferably whole-grain (use more as needed) 2 tablespoons   olive oil Lemon wedges (optional, for serving) Cherry Tomato and Corn Salad Preparation 1. Combine crabmeat, egg, scallions (if using), mayonnaise, Dijon mustard, salt, and pepper in a large bowl. Add enough breadcrumbs to bind mixture enough to form into cakes. Refrigerate the mixture until you're ready to cook. 2. Heat a large nonstick skillet over medium-high heat for 2-3 minutes; add oil, and heat until it shimmers. Shape crab mixture into 8 (1-inch-thick) cakes, using 1/3 cup mixture for each; cook, adjusting heat as nec...

                 Ingredients Olive oil-flavored cooking spray 1 cup   CHICKEN-VEGETABLE TOSS 1  (14.5-ounce) can no-salt-added diced tomatoes, drained 1  (8-ounce) carton egg substitute 2  large eggs, lightly beaten 1 tablespoon   chopped fresh oregano 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1/2 cup   shredded part-skim mozzarella cheese Preparation Preheat oven to 450°. Heat a medium (10-inch) ovenproof skillet coated with cooking spray over medium-high heat. Add Chicken-Vegetable Toss and tomatoes; sauté 2 minutes. Combine egg substitute, eggs, oregano, salt, and pepper. Add egg mixture to pan; reduce heat to medium, and cook, uncovered, 5 minutes (do not stir). Sprinkle cheese over egg mixture, and place pan in oven. Bake at 450° for 10 minutes or until set. Broil 1 minute or until lightly browned. Cut into 4 wedges; serve immediately. Nutritional Inf...

Yield:  6 servings (serving size: 1/2 cup)                 Ingredients 1 teaspoon   olive oil Cooking spray 1 1/2 cups   chopped red bell pepper 1  garlic clove, crushed 2 tablespoons   chopped fresh basil 2 tablespoons   balsamic vinegar 1/8 teaspoon   salt 1/8 teaspoon   black pepper 6 ounces   uncooked linguine Fresh basil sprigs (optional) Preparation Heat oil in a nonstick skillet coated with cooking spray over medium heat. Add red bell pepper and garlic; cook, uncovered, 30 minutes, stirring occasionally. Set aside, and cool slightly. Place pepper mixture in a blender; add chopped basil and next 3 ingredients. Process until smooth, stopping once to scrape down sides. Cook pasta according to package directions, omitting salt and fat. To serve, top pasta with pepper sauce. Garnish with basil sprigs, if desired. Nutritional Information Calories per serving: 117 Cal...

              Ingredients 8 ounces   uncooked spinach fettuccine 1 1/2 pounds   sea scallops 3/4 teaspoon   freshly ground black pepper Cooking spray 2 tablespoons   extravirgin olive oil 1 tablespoon   Dijon mustard 1 tablespoon   chopped fresh basil 1/4 teaspoon   salt 3/4 cup   dry white wine or low-sodium chicken broth 1/3 cup   finely chopped green onion (about 2) 3 tablespoons   chopped fresh parsley Preparation Cook pasta according to package directions, omitting salt and fat. Drain. Rinse scallops, and pat dry with a paper towel. Sprinkle scallops with pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining scallops. Combine olive oil and next 3 ingredients; set aside. Place same pan over high ...

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...

               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...

Prep Time:  1 minute Cook Time:  10 minutes Yield:  2 servings (serving size: 1 fillet)                    Ingredients 1 tablespoon   maple syrup 1 tablespoon   hoisin sauce 1 teaspoon   Dijon mustard 1/4 teaspoon   coarsely ground black pepper 2  (6-ounce) salmon fillets (about 1 inch thick) Cooking spray Preparation Preheat broiler. Combine first 4 ingredients in a small bowl; stir with a whisk. Place salmon, skin side down, on a broiler pan coated with cooking spray. Brush with maple mixture. Broil 10 to 12 minutes or until fish flakes easily when tested with a fork, brushing with maple mixture after 5 minutes and again after 10 minutes. Nutritional Information Calories per serving: 320 Calories from fat: 38% Fat per serving: 13.6g Saturated fat per serving: 3.2g Monounsaturated fat per serving: 5.8g Polyunsaturated fat per serving: 3.4g Protein per serving: ...