Cook Without Book

Yield:  4 servings (serving size: 3 ounces steak and about 1/2 cup salsa)                Ingredients 1 cup   frozen corn, thawed 1/2 cup   drained canned black beans 1/2 cup   finely chopped red bell pepper 1  jalapeño pepper, seeded and finely chopped 1  garlic clove, crushed 2 tablespoons   fresh lime juice 2 teaspoons   chopped fresh cilantro 2 1/4 teaspoons   black pepper, divided 1 pound   flank steak 1/2 cup   dry red wine 1/4 cup   fresh lemon juice 3  garlic cloves, crushed 2 tablespoons   chopped onion 2 tablespoons   Worcestershire sauce Cooking spray Preparation Combine corn, beans, bell pepper, jalapeño, 1 garlic clove, lime juice, cilantro, and 1/4 teaspoon black pepper. Cover and chill 8 hours. Sprinkle steak with remaining 2 teaspoons black pepper, and place in a heavy-duty zip-top plastic bag. Combine wine and next 4 ingredi...

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:   5 servings                          Ingredients 1 cup   diced onion 1 teaspoon   grated peeled fresh ginger 1 teaspoon   ground coriander 1 teaspoon   ground cumin 1/2 teaspoon   ground turmeric 2  garlic cloves, minced 2  bay leaves 3 cups   water 1 1/2 cups   dried small red lentils 3/4 teaspoon   salt 2 tablespoons   butter or stick margarine 3/4 cup   chopped green onions 1 tablespoon   seeded minced jalapeño pepper 3 tablespoons   fresh lime juice 2 tablespoons   minced fresh cilantro 1 teaspoon   garam masala 2 1/2 cups   hot cooked brown basmati or brown rice 5 tablespoons   low-fat plain yogurt Preparation Heat the vegetable oil in a large saucepan over medium-high heat. Add diced onion, and sauté 6 minutes or until onion begins to brown. Add the ginger and next 5 ingredients (ginge...

                                            Ingredients 4  (6-ounce) baking potatoes Cooking spray 1/2 cup   chopped onion 2  garlic cloves, minced 1 teaspoon   ground cumin 1/2 teaspoon   chili powder 1  (15-ounce) can no-salt-added black beans (such as Eden Organic), rinsed and drained   1 1/2 cups   frozen whole-kernel corn 1 1/2 cups   fresh salsa   1/4 cup   (1 ounce) reduced-fat shredded cheddar-Jack cheese (such as Cabot)   1/4 cup   chopped fresh cilantro Preparation 1. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes, turning and rearranging potatoes after 5 minutes. 2. While potatoes cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 3 ingredients; sauté 3 minutes. ...

Prep Time:  7 minutes Cook Time:  12 minutes Yield:  4 ears corn (serving size: 1 ear corn, 1 1/2 tbsp. cheese, 2 tsp. dressing)                  Ingredients 1 1/2 tablespoons   lime juice 3 tablespoons   olive oil 1/4 teaspoon   cayenne pepper Salt 4  ears corn, husks removed 6 tablespoons   crumbled queso fresco (about 2 oz.) 1/4 cup   chopped fresh cilantro for garnish, optional Preparation 1. Preheat grill to medium-high. Whisk lime juice, 1 1/2 Tbsp. oil and cayenne in a small bowl. Season with salt. 2. Brush corn with remaining 1 1/2 Tbsp. oil and grill, turning a few times, until kernels give slightly when pressed and turn deeper yellow, about 12 minutes. 3. Remove corn from grill to a serving platter and brush with lime juice mixture. Crumble queso fresco on top and sprinkle with cilantro, if desired.

Yield:  serves 4 (serving size: 1 wrap)                    Ingredients 3/4 cup   fresh white corn kernels (about 2 ears) 2 tablespoons   finely diced green bell pepper 2 tablespoons   finely diced seeded plum tomato 1 teaspoon   minced seeded jalapeño pepper 1 tablespoon   minced fresh cilantro 1 tablespoon   fresh lime juice 1/2 teaspoon   salt, divided 4  large eggs, lightly beaten 1/4 teaspoon   ground cumin Cooking spray 2 tablespoons   finely shredded Monterey Jack cheese 4  (8-inch) flour tortillas 4  lettuce leaves Preparation Combine first 6 ingredients (through lime juice) in a small bowl; stir in 1/4 teaspoon salt. Combine remaining 1/4 teaspoon salt with eggs and cumin. Heat a medium nonstick skillet coated with cooking spray over medium heat. Add egg mixture; cook 2 minutes, stirring gently until set. Remove from heat; sprinkle with...

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...

Prep Time:  20 minutes Cook Time:  30 minutes Yield:  Serves: 4 (serving size: 2 tacos)                  Ingredients 1  1 1/2-lb. butternut or acorn squash, peeled, halved lengthwise, seeded, cut into 1/2-inch slices 1 teaspoon   chili powder 1  clove garlic, finely chopped 2 tablespoons   olive oil Salt and freshly ground black pepper 8  6-inch corn tortillas 1  ripe avocado, peeled, pitted, sliced into 8 wedges 1/4 cup   fresh cilantro leaves 1/4 cup   sliced white onion 1  lime, cut into wedges Preparation 1. Preheat oven to 425°F. Spread squash on a large, rimmed baking sheet. In a small bowl, stir together chili powder, garlic, oil, 1/4 tsp. salt and 1/8 tsp. pepper; pour over squash and toss to coat. Roast squash, turning once, until blistered in spots and tender when pierced with a knife, about 20 minutes. 2. Warm a large skillet over medium-high h...

Yield:  Makes 4 servings                      Ingredients 1/4 cup   chopped scallions 1/4 cup   mango chutney (such as Major Grey) 1 1/2 tablespoons   vegetable oil 1 tablespoon   cider vinegar 1/2 teaspoon   salt 1/8 teaspoon   freshly ground black pepper 3 1/2 cups   (3/4-inch) cubed peeled sweet potato (about 1 1/2 pounds potatoes) 1/4 pound   green beans, trimmed and halved (about 1 cup) 2 tablespoons   chopped fresh cilantro Preparation Whisk together the first 6 ingredients (through pepper). Place the potatoes in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer 13 minutes or until just tender; drain. Cook the beans in boiling salted water 4 minutes until crisp-tender. Drain and rinse beneath cold running water. Combine potatoes, beans, and cilantro in a medium bowl. Add the chutney dressing; toss to coat. Nutritional In...

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 ...

                                    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: 1...

Prep Time:  10 minutes Cook Time:  35 minutes Yield:  Makes 4 servings (serving size: 5 shrimp and 1/4 of sauce)                 Ingredients 6  plum tomatoes, cored and halved 2  garlic cloves, peeled 2 tablespoons   olive oil, divided 1/2 teaspoon   salt, divided 1/2 teaspoon   black pepper, divided 1  chipotle chile canned in adobo sauce 2 tablespoons   prepared horseradish, drained Juice and zest of 1 fresh lime 1 teaspoon   honey 1/4 cup   chopped fresh cilantro 1 pound   large shrimp, peeled and deveined Preparation 1. Preheat oven to 425°. Combine tomatoes, garlic, and 1 tablespoon olive oil on a baking sheet; toss well. Sprinkle with half of the salt and pepper. Roast until tomatoes are completely softened and garlic is golden brown (about 25 minutes). Transfer mixture to food processor. Add chipotle, horseradish, lime juice, and lime zest; process ...