Cook Without Book

Yield:  6 servings (serving size: 3 ounces pork and about 2 tablespoons sauce)                  Ingredients 2  (3/4-pound) pork tenderloins Cooking spray 3/4 cup   1% low-fat milk 1 1/2 tablespoons   all-purpose flour 3 tablespoons   Dijon mustard 2 tablespoons   dry white wine or low-sodium chicken broth 1/4 cup   fat-free sour cream 1/8 teaspoon   pepper Fresh rosemary sprigs (optional) Preparation Prepare grill. Insert a meat thermometer into thickest part of 1 tenderloin, if desired. Place tenderloins on grill rack coated with cooking spray. Grill, covered, 25 to 30 minutes or until meat thermometer registers 160°, turning occasionally. Combine milk and flour in a saucepan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Stir in mustard and wine; remove from heat. Stir in sour cream and pepper. Cut tenderloins into 1/4-inch-thick slic...

Yield:  10 servings (serving size: 1 piece)                Ingredients 1 cup   packed light brown sugar 1/2 cup   light-colored corn syrup 1/4 cup   butter Cooking spray 10  (1-ounce) slices French bread (soft bread such as Pepperidge Farm) 2 1/2 cups   1% low-fat milk 1 tablespoon   all-purpose flour 1 1/2 teaspoons   vanilla extract 1/4 teaspoon   salt 2  large eggs 2 tablespoons   granulated sugar 1 teaspoon   ground cinnamon Preparation Combine first 3 ingredients in a small saucepan. Cook over medium heat 5 minutes or until mixture is bubbly, stirring constantly. Pour mixture evenly into a 13 x 9-inch baking dish coated with cooking spray. Arrange bread slices in a single layer over syrup in dish. Combine milk and next 4 ingredients (through eggs) in a large bowl, stirring with a whisk. Pour egg mixture over bread slices. Cover and refrigerate for 8 h...

Yield:  10 servings                 Ingredients 1 1/2 cups   egg substitute 3  large eggs 1 1/2 cups   (6 ounces) shredded reduced-fat extrasharp cheddar cheese, divided 1 1/2 cups   (6 ounces) shredded reduced-fat Monterey Jack cheese, divided 1/2 cup   1% low-fat milk 1/2 cup   all-purpose flour (about 2 1/4 ounces) 1 teaspoon   baking powder 1/2 teaspoon   salt 1  (16-ounce) carton fat-free cottage cheese Cooking spray 4 cups   sliced zucchini (about 4) 2 cups   diced potato with onion (such as Simply Potatoes) 1 cup   finely chopped green bell pepper (about 1) 1  (8-ounce) package presliced mushrooms 1/2 cup   chopped fresh parsley 2  tomatoes, thinly sliced Preparation Preheat oven to 400°. Beat egg substitute and eggs in a large bowl until fluffy. Add 3/4 cup cheddar cheese, 3/4 cup Jack cheese, milk, flour, baking powder, salt, a...

Yield:  1 dozen (serving size: 1 muffin)                     Ingredients 1 1/2 cups   all-purpose flour 1/2 cup   sugar 2 1/2 teaspoons   baking powder 1 teaspoon   ground cinnamon 1/4 teaspoon   salt 2/3 cup   vanilla fat-free yogurt 1/4 cup   butter, melted 3 tablespoons   1% low-fat milk 1  large egg, lightly beaten Cooking spray 1/4 cup   strawberry jam 1 tablespoon   sugar 1/2 teaspoon   ground cinnamon Preparation Preheat oven to 375º. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and the next 4 ingredients (flour through salt) in a large bowl, stirring well with a whisk. Make a well in center of flour mixture. Combine yogurt, butter, milk, and egg in a bowl, stirring well with a whisk. Add yogurt mixture to flour mixture, stirring just until moist. Place 12 foil cup liners in muffin cups; coat liner...

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...

Prep Time:  15 minutes Total Time:  25 minutes Yield:  6 servings                     Ingredients Cooking spray 2  large eggs 1/4 cup   honey, divided 1/4 cup   1% low-fat milk 1  slice whole wheat bread, crusts removed 2 cups   mashed baked peeled sweet potato 1 teaspoon   vanilla extract 1/2 teaspoon   ground cinnamon 1/4 teaspoon   ground allspice 2 tablespoons   chopped pecans 2 tablespoons   chopped crystallized ginger 1/4 cup   plain low-fat Greek-style yogurt Preparation 1. Preheat oven to 350°. Coat a 11/2-quart baking dish with cooking spray. 2. Combine eggs, 3 tablespoons honey, milk, and bread in a large bowl. Beat with a mixer at x speed until smooth. Add sweet potato, vanilla, cinnamon, and allspice; beat until smooth. Pour into prepared baking dish. Scatter pecans and ginger over top. Bake at 350° for 25 minutes until puddi...

Anjeer Basundi ( Weigth Loss After Pregnancy ) Traditional anjeer basundi    basundi makes use of dry anjeer, which is high in calories and fat i have used fresh anjeer (figs) to make this recipe low cal. Use of low fat milk and cornflour for thickening instead of high fat cream further cuts down in calories yet retaining its creamy texture and mouth feel. Preparation Time:  10 mins Cooking Time:  15 mins Makes 4 servings Ingredients 4 cups   low-fat milk  (99.7% fat-free) 1 1/2 cups  finely chopped fresh  figs (anjeer) 1 tsp   lemon juice 1 tsp   cornflour  dissolved in 1 tbsp  low-fat milk 1/2 cup   low fat mava (khoya)  (mava) 2 tbsp   sugar substitute For The Garnish 4  fig slices Method Refrigerate the fig pieces to chill. Pour the milk into a broad non-stick pan and bring to a boil. Simmer over a medium flame stirring continuously. Add the lemon juice drop by drop ...