Cook Without Book

Prep Time:  10 minutes Cook Time:  7 minutes Total Time:  17 minutes Yield:  Makes 4 servings (serving size: 2 1/2 cups salad and 3 ounces salmon)                   Ingredients 1  large grapefruit 2  large bunches arugula, stems removed (10 cups) 1  ripe avocado, pitted and sliced 2 tablespoons   fresh lemon juice 2 tablespoons   olive oil 1/2 teaspoon   kosher salt, divided 1/2 teaspoon   freshly ground black pepper, divided Cooking spray 3  (5-ounce) wild salmon fillets (skin on) 1/4 cup   toasted walnuts, roughly chopped Preparation 1. Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl. Toss grapefruit segments and juices with arugula and avocado; divide salad among 4 serving plates. In a small bowl, whisk together lemon juice, oil, and 1/4 teaspoon each salt and pepper. 2. Sprinkle remaining salt and peppe...

Yield:  Serves 6 (serving size: 1 slice cauliflower and about 2 tablespoons sauce)                Ingredients 1  (3-pound) head cauliflower, trimmed Cooking spray 1/4 teaspoon   kosher salt 1 tablespoon   all-purpose flour 3/4 cup   2% reduced-fat milk 1/4 teaspoon   salt 1 1/2 ounces   Gruyère cheese, shredded (about 1/3 cup) 2 tablespoons   sharp cheddar cheese, shredded (optional) 2 tablespoons   coarsely chopped fresh flat-leaf parsley Preparation 1. Preheat oven to 425°. 2. Place cauliflower on a large cutting board, stalk end down; cut lengthwise into 6 planks (about 1 inch thick). 3. Place cauliflower on a large baking sheet coated with cooking spray. (You will have long cross sections as well as florets.) Spray cauliflower with cooking spray. Bake at 425° for 30 minutes or until cauliflower is tender and browned, turning after 15 minutes. Remove cauliflower to a servi...

Yield:  Serves 6 (serving size: 1 cup)                  Ingredients 2 tablespoons   olive oil 1/4 teaspoon   crushed red pepper 2  garlic cloves, minced 1  (1-pound) bunch kale, trimmed 1 cup   fat-free, lower-sodium chicken broth 1/4 teaspoon   kosher salt 1  (15-ounce) can cannellini beans, drained and rinsed 1 tablespoon   red wine vinegar Grated fresh pecorino Romano cheese (optional) Preparation 1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add red pepper and garlic; sauté 30 seconds. 2. Add kale, turning with tongs to coat. Add broth; cover and cook 3 minutes. Add salt and beans; cook, uncovered, 5 minutes, stirring occasionally. Remove from heat, and stir in vinegar. Sprinkle with cheese, if desired. Nutritional Information Calories per serving: 126 Fat per serving: 5g Saturated fat per serving: 0.8g Monounsaturated fat per ...

Yield:  Serves 10 (serving size: about 1/2 cup)                  Ingredients 4  Yukon Gold potatoes (2 pounds), unpeeled and cut into 2-inch cubes 3 tablespoons   unsalted butter 1/2 teaspoon   kosher salt 1/4 teaspoon   freshly ground black pepper 2/3 cup   2% reduced-fat milk 2 tablespoons   chopped fresh chives (optional) Preparation 1. Place potato in a medium saucepan. Cover with water to 2 inches above potato. Bring to a boil; reduce heat, and simmer 25 minutes or until potato is tender. Drain and return to pan. 2. Add butter, salt, and pepper; mash with a potato masher until butter melts. Add milk, mashing until desired consistency. Garnish with chives, if desired. Nutritional Information Calories per serving: 115 Fat per serving: 4g Saturated fat per serving: 2.4g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 0.1g Protein per serving: 2.8g Car...

Yield:  Serves 6 (serving size: about 5 carrot slices)                   Ingredients 2 pounds   small carrots, cut in half lengthwise 1 1/2 tablespoons   olive oil 1/2 teaspoon   kosher salt 5  thyme sprigs 1/4 cup   loosely packed chopped fresh dill or parsley Preparation 1. Preheat oven to 400°. 2. Combine first 4 ingredients on a large baking sheet; toss to coat. Bake at 400° for 35 to 40 minutes or until tender, turning carrots after 20 minutes. Discard thyme sprigs. 3. Place carrots on a serving platter; garnish with dill or parsley. Nutritional Information Calories per serving: 92 Fat per serving: 3.7g Saturated fat per serving: 0.5g Monounsaturated fat per serving: 2.5g Polyunsaturated fat per serving: 0.5g Protein per serving: 1.4g Carbohydrates per serving: 14.6g Fiber per serving: 4.3g Cholesterol per serving: 0.0mg Iron per serving: 0.5mg Sodium per serving: 264m...

Yield:  8 servings (serving size: 1 potato and about 1 tablespoon maple butter)                   Ingredients 8  small sweet potatoes 1/4  stick unsalted butter 1/3 cup   maple syrup 1/2 teaspoon   kosher salt Preparation 1. Preheat oven to 450°. 2. Wash potatoes, and push a thin-bladed knife into the center of each 2-3 times. Place in a foil-lined pan, and roast until tender (about 1 hour). 3. Heat butter in a small saucepan over medium-low heat until melted. Add syrup, and cook until bubbly and sticky-looking. Keep warm. 4. Split each potato (use a fork for a homier appearance), drizzle with maple butter, and sprinkle with salt. Nutritional Information Calories per serving: 155 Fat per serving: 3g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 0.0g Protein per serving: 2g Carbohydrates per serving: 31g Fiber per serving: 3g Ch...

Prep Time:  10 minutes Cook Time:  30 minutes Yield:  Makes 4 servings (serving size: 1 chicken breast and about 1 1/2 cups vegetables)                Ingredients 1 pound   sweet potatoes, peeled and cut into thin wedges 1  thinly sliced red onion 2 tablespoons   olive oil, divided 1 teaspoon   kosher salt, divided 1/2 teaspoon   pepper, divided 4  (6-ounce) boneless, skinless chicken breasts 1  bunch spinach, thick stems removed (about 4 cups) 2 tablespoons   fresh lime juice Preparation 1. Preheat oven to 425°. 2. Toss together the sweet potatoes, onion, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper on a rimmed baking sheet. Roast 20–25 minutes or until tender. 3. Meanwhile, heat remaining 1 tablespoon oil in a skillet over medium-high heat. Season chicken with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and cook for 5–6 minutes per side o...

Prep Time:  10 minutes Yield:  Makes 10 servings (serving size: about 1 cup)                   Ingredients 4 pounds   peeled sweet potatoes, cut into 1/2-inch wedges Cooking spray 1/4 cup   unsalted butter 1 teaspoon   chipotle powder 1/2 cup   honey 1/3 cup   fresh lime juice 1 teaspoon   kosher or sea salt Preparation 1. Preheat oven to 400°. Place potato wedges in a large bowl. Coat rimmed baking sheet with cooking spray, and set aside. 2. Melt butter in a saucepan over medium heat. Whisk in chipotle powder and remaining ingredients. Bring to a simmer, stirring constantly, and cook 3 minutes. 3. Pour glaze over potatoes, and toss to combine. Arrange in a single layer on prepared baking sheet. Use a rubber spatula to scrape bowl, drizzling remaining glaze over potatoes. Cover pan tightly with foil. Roast for 40 minutes. Remove foil, and baste potatoes. Bake, tossing every 10...

Prep Time:  10 minutes Cook Time:  39 minutes Total Time:  49 minutes Yield:  Makes 4 servings (serving size: 1 quesadilla)          Ingredients 2  medium sweet potatoes (1 pound total) 1 cup   red-wine vinegar 1/2 cup   sugar 4  black peppercorns 1  large red onion, sliced 1/4 teaspoon   kosher salt 1/4 teaspoon   freshly ground black pepper 8  (6-inch) flour tortillas 5 cups   baby spinach (about 4 ounces) 1 cup   shredded part-skim mozzarella 4 teaspoons   olive oil Preparation 1. Microwave potatoes on high until tender (about 15 minutes). 2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool. 3. Split cooked potatoes open with a...

Prep Time:  5 minutes Cook Time:  12 minutes Total Time:  32 minutes Yield:  Serves 4                   Ingredients 2  medium sweet potatoes (1 3/4 pound), scrubbed and dried 2 teaspoon   olive oil 1/2 teaspoon   paprika 1/4 teaspoon   freshly ground black pepper 1/4 teaspoon   Kosher salt Preparation 1.  Preheat grill to medium-high. Meanwhile, cook sweet potatoes in a microwave on HIGH heat until crisp-tender when pierced with a knife, 6 to 7 minutes. Transfer to a cutting board until cool enough to handle (15 minutes). 2.  Cut potatoes lengthwise into 8 wedges. Transfer potatoes to a sheet pan; drizzle with olive oil; sprinkle with paprika and pepper and toss to coat. Grill 3 minutes per side or until potatoes are charred and fully cooked; season with salt.

                Ingredients 1 pound   large shrimp, peeled and deveined (21–25 count) 1  tablespoon, plus 2 teaspoons olive oil, divided 3/4 teaspoon   kosher salt, divided 1/4 teaspoon   freshly ground black pepper, plus more to taste Olive oil cooking spray 2 tablespoons   fresh lime juice 1 teaspoon   honey 1/2  small red onion, thinly sliced 1/4 cup   sliced fresh mint, divided 4 cups   arugula 8  (4-inch) seedless watermelon wedges 4 ounces   crumbled feta cheese Preparation 1. Preheat grill or grill pan to medium-high. 2. Toss shrimp with 2 teaspoons olive oil. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Lightly spray grill or grill pan with olive oil spray, and cook shrimp about 2 minutes per side or until just cooked through. Transfer shrimp to a plate to cool. 3. In a small bowl, whisk together lime juice, honey, remaining 1/2 teaspoon salt, and more ...

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...

Prep Time:  10 minutes Cook Time:  20 minutes Yield:  Makes 4 servings (serving size: 4 ounces shrimp, 1 tortilla, and about 2 cups salad)                                  Ingredients Cooking spray 2  lemons, thinly sliced 2  limes, thinly sliced 3 tablespoons   chopped fresh oregano 3 tablespoons   extra-virgin olive oil 1/4 teaspoon   kosher salt 1/4 teaspoon   freshly ground black pepper 8 ounces   romaine lettuce, chopped 20  large shrimp, peeled and deveined (about 1 pound) 4  (6-inch) corn tortillas 1  large ripe tomato, diced 1  diced peeled avocado 1 ounce   Cotija cheese Preparation 1. Heat a grill or grill pan to medium-high heat; coat lightly with cooking spray. Quickly grill the citrus slices in batches, just until browned (about 1 minute per side); transfer to a cutting board, and finely...