Cook Without Book

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...

Ingredients 4  bacon slices (uncooked) 1 cup   chopped onion 1/2 cup   chopped celery 1/2 teaspoon   chopped fresh thyme 2 1/2 cups   2% reduced-fat milk 1/4 cup   flour 2  (14.5 ounce) cans fat-free, reduced-sodium chicken broth 1 pound   red potatoes, diced (about 1/4-inch) 1 1/2 cups   corn kernels (fresh or frozen) 1 pound   lump crabmeat, shell pieces removed 2 tablespoons   chopped fresh cilantro 1 tablespoon   lime juice 1/2 teaspoon   kosher salt Preparation 1. Cook the bacon over medium heat in a large soup pot. Remove bacon from the pot and place it on a paper towel to drain. 2. Add the onion, celery, and fresh thyme to the soup pot; cook 3–4 minutes until softened. 3. Whisk the milk and flour together; add to the pot. Add the chicken broth and potatoes, and bring the mixture to a boil, stirring frequently. Reduce the heat to low, cover the pot, and simmer until the potatoes are cooked...

                        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 ...

                 Ingredients 1/3 cup   low-sodium soy sauce 1/4 cup   fresh lime juice 1 teaspoon   minced peeled fresh ginger 1/2 teaspoon   chopped fresh thyme 2  garlic cloves, chopped 4  (6-ounce) skinless salmon fillets (about 1 inch thick) Cooking spray 4  lime wedges Preparation Place first 4 ingredients in a blender; process until smooth. Pour into a large zip-top plastic bag. Add salmon, and seal and marinate in refrigerator 1 hour, turning bag occasionally. Preheat broiler. Remove salmon from bag, discarding marinade. Place salmon on a broiler pan coated with cooking spray; broil 8 minutes. Turn, and broil an additional 4 minutes or until fish flakes easily when tested with a fork. Serve with lime wedges. Nutritional Information Calories per serving: 281 Calories from fat: 42% Fat per serving: 13.1g Saturated fat per serving: 3.1g Monounsaturated fat per serving: 5.7...

                                       Ingredients 1 1/2 teaspoons   blackened seasoning 4  (4-ounce) skinless, boneless chicken breast halves 1 teaspoon   olive oil 1  diced peeled avocado 2 tablespoons   chopped fresh cilantro 1  jalapeño pepper, seeded and finely chopped 2 tablespoons   fresh lime juice (about 1 lime) 1/4 teaspoon   salt 1  lime, cut into fourths Preparation Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned. Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture. Nutritional Information Calories per serving: 221 C...

  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. Nutritional Information Calories per serving: 213 Fat per serving: 14g Saturated fat per serving: 3g Monounsa...

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...

                             Ingredients 1  (8-ounce) package five-grain tempeh 1 cup   pineapple juice   1/4 cup   low-sodium soy sauce 2 tablespoons   fresh lime juice 2 teaspoons   ground cumin 2 teaspoons   canola oil 1/2 teaspoon   freshly ground black pepper, divided 1  garlic clove, minced 2 cups   (1/2-inch) vertically sliced onion 1 1/2 cups   (1/2-inch-thick) slices green bell pepper   Cooking spray 1/4 teaspoon   salt 4  (8-inch) whole wheat tortillas 1/4 cup   chipotle salsa (such as Frontera) Preparation Cut tempeh in half crosswise; cut each half lengthwise into 6 strips. Place tempeh in a shallow dish. Combine pineapple juice, soy sauce, lime juice, cumin, oil, 1/4 teaspoon black pepper, and garlic in a small saucepan; bring to a boil. Pour pineapple juice mixture over tempeh. Marinate at room temper...

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...

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...