Cook Without Book

Yield:  4 servings (serving size: about 2 cups) Ingredients Cooking spray 1 tablespoon   reduced-calorie margarine 2 cups   diagonally sliced celery 1 cup   sliced mushrooms 1/2 cup   sliced green onions (about 2 onions) 1/2 cup   sliced carrot 2  garlic cloves, minced 3/4 pound   fresh bay scallops 2 tablespoons   water 2 teaspoons   white wine Worcestershire sauce 1/2 teaspoon   ground ginger 1/4 teaspoon   salt 1/8 teaspoon   pepper 4 cups   cooked spinach linguine (cooked without salt or fat) Preparation Coat a large nonstick skillet with cooking spray; add margarine. Place over medium-high heat until margarine melts. Add celery and next 4 ingredients; sauté until crisp-tender. Add scallops and next 5 ingredients; cook 5 to 7 minutes or until scallops are opaque, stirring occasionally. Place pasta in a large serving bowl; add scallop mixture, and toss gently. Serve immediately. Nutri...

                        Ingredients 1/3 cup   lime juice 2 tablespoons   fish sauce 2 tablespoons   sugar 1/4 cup   chopped fresh mint, divided 1 pound   flank steak, trimmed 1/2 cup   shredded carrot 1 cup   thinly sliced red onion 1  small cucumber, peeled, halved lengthwise and thinly sliced 1  cup red bell pepper, cut into strips 1/2  minced jalapeño pepper 1/4 cup   coarsely chopped unsalted, dry-roasted peanuts 4 cups   trimmed watercress or arugula Preparation 1. Combine the lime juice, fish sauce, sugar, and half the chopped fresh mint in a small bowl. Spoon 2 tablespoons of the dressing onto the flank steak; turn the steak over to coat both sides. 2. Broil steak 7 minutes per side, depending on thickness, until it achieves desired doneness. Let the steak stand 5 minutes; cut on a diagonal into very thin slices. 3. While steak cooks,...

             Ingredients 3 tablespoons   fresh lime juice 3 tablespoons   rice vinegar 2 tablespoons   fish sauce 1 tablespoon   water 1 tablespoon   creamy peanut butter 1 teaspoon   chile paste with garlic 1  garlic clove, minced 6 cups   shredded napa (Chinese) cabbage 2 cups   shredded red cabbage 1 cup   red bell pepper strips 1 cup   shredded carrot 2 tablespoons   chopped dry-roasted peanuts 1 tablespoon   chopped fresh cilantro 1 tablespoon   chopped fresh mint Preparation Combine first 7 ingredients in a large bowl, stirring with a whisk until blended. Add cabbages, bell pepper, and carrot, and toss gently to coat. Cover and marinate in refrigerator 1 hour. Stir in the peanuts, cilantro, and mint just before serving. Nutritional Information Calories per serving: 66 Calories from fat: 34% Fat per serving: 2.5g Saturated fat per serving: 0.4g ...

Yield:  8 servings (serving size: 1 1/4 cups soup and 1 tablespoon cheese)                    Ingredients 1 tablespoon   olive oil Cooking spray 1 cup   chopped onion 1 cup   sliced carrot 1/2 cup   chopped green bell pepper 2  garlic cloves, crushed 2  (14-ounce) cans less-sodium beef broth 1  (28-ounce) can crushed tomatoes 1  (15-ounce) can cannellini beans, rinsed and drained 1  (15-ounce) can red kidney beans, rinsed and drained 1 1/2 teaspoons   dried Italian seasoning 1/2 teaspoon   salt 1/4 teaspoon   black pepper 6 ounces   uncooked ditalini pasta 1/2 cup   grated fresh Parmesan cheese Preparation Heat oil in a large Dutch oven coated with cooking spray over medium-high heat. Add onion and next 3 ingredients; sauté until vegetables are crisp-tender. Add beef broth and next 6 ingredients; bring to a boil. Cover, reduce heat,...

                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...

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...

Spring Salad Smoothie Prep Time:  15 minutes Yield:  Makes 1 smoothie (about 1 cup) Ingredients 1/2 cup   carrot juice 1/2  small ripe avocado, chopped (1/4 cup) 1/4 cup   baby spinach or mâche 1/4 cup   ice 3 tablespoons   frozen wheatgrass juice thawed (such as Evergreen brand) 2 tablespoons   chopped fresh cilantro 1 1/2 tablespoons   fresh lemon juice 1 tablespoon   ground flaxseeds 1/2 teaspoon   matcha tea powder Pinch fine sea salt Preparation 1. Purée all ingredients in a blender until smooth. Pour into a chilled serving glass, and serve Nutritional Information Calories per serving: 270 Fat per serving: 18g Saturated fat per serving: 2g Monounsaturated fat per serving: 10g Polyunsaturated fat per serving: 4g Protein per serving: 7g Carbohydrates per serving: 27g Fiber per serving: 10g Cholesterol per serving: 0.0mg Iron per serving: 5mg Sodium per serving: 58mg Calcium...

                             "I made this as a birthday cake using a low-fat lemon cream-cheese frosting. It was quite a hit." --CL Reader Yield:  9 servings (serving size: 1 square) Ingredients 1/2 cup   all-purpose flour 1/2 cup   whole wheat flour 1 teaspoon   baking powder 1/2 teaspoon   ground cinnamon 1/4 teaspoon   baking soda 1/4 teaspoon   salt 1  large egg 1  large egg white 1/2 cup   packed brown sugar 1/2 cup   canned pumpkin 2 tablespoons   vegetable oil 2 tablespoons   butter, melted 1 tablespoon   grated orange rind 3/4 cup   raisins 1/2 cup   grated carrot 1/3 cup   dried cranberries Cooking spray 2 tablespoons   coarsely chopped walnuts Preparation Preheat oven to 350°. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 4 ingred...

Yield:  serves 8 (serving size: 1 1/4 cups stew and 1/2 cup couscous)                   Ingredients 1 tablespoon   peanut oil 2 pounds   lean lamb stew meat, trimmed 3 1/4 cups   coarsely chopped onion 1 cup   (1/2-inch-thick) sliced carrot 1 cup   chopped green bell pepper 2 tablespoons   ground cumin 1 teaspoon   curry powder 1/2 teaspoon   ground turmeric 4 cups   chopped tomato 2 cups   cubed, peeled sweet potato 1  (15 1/2-ounce) can chickpeas, drained 1  (14 1/2-ounce) can fat-free, less-sodium chicken broth 1 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1  (10-ounce) box couscous Preparation Heat oil in a Dutch oven over medium-high heat. Add lamb; cook 5 minutes or until browned, stirring frequently. Stir in onion and next 5 ingredients (onion through turmeric); cook 5 minutes. Stir in tomato and next 5 ingredien...

                    Ingredients 1  egg 1 tablespoon   water 3  sheets frozen puff pastry, thawed 8  large shrimp, shelled and sliced in half lengthwise 1/4 teaspoon   crushed red pepper 1/8 teaspoon   salt 1/8 teaspoon   black pepper 3 teaspoons   olive oil, divided 1  carrot, diced 1  celery stalk, diced 6  mushrooms, sliced 2  thyme sprigs 1 tablespoon   olive oil 3 tablespoons   all-purpose flour 1/2 cup   dry white wine 2 cups   2% reduced-fat milk 1/4 teaspoon   salt 1/4 teaspoon   white pepper Preparation Preheat oven to 400°; place rack in middle. Whisk egg with water in a bowl. Unfold puff pastry sheets on floured surface and roll out. Transfer to parchment paper-lined pan and pierce with a fork. Cut 4 circles out of each sheet with a 4-inch round cutter; cut holes in centers of circles, and discard middles. Sta...