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...

Yield:  5 servings (serving size: 1 kebab)                 Ingredients 1  (1-pound) beef tenderloin 2 teaspoons   Worcestershire sauce 1  medium-size green bell pepper, cut into 20 squares 10  cherry tomatoes 10  small mushrooms 2  small yellow squash, cut into 10 slices 1/8 teaspoon   black pepper Cooking spray 1/4 teaspoon   salt Preparation Prepare grill. Cut meat into 20 (3/4-inch) cubes. Sprinkle Worcestershire sauce over meat. Thread meat, bell pepper, tomatoes, mushrooms, and squash alternately onto 5 (12-inch) skewers. Sprinkle evenly with black pepper. Place kebabs on grill rack coated with cooking spray; grill, uncovered, 10 minutes or to desired degree of doneness, turning once. Sprinkle evenly with salt. Tip: If using wooden skewers, be sure to soak them in water 30 minutes before threading to keep them from burning during grilling. Nutritional Information C...

               Ingredients 1 1/2 pounds   broccoli crowns, cut into long spears 3 cups   turkey (light and dark meat, shredded into large pieces), warmed 2 tablespoons   unsalted butter 1  small onion, thinly sliced 1 cup   presliced mushrooms 3 tablespoons   all-purpose flour 1 1/2 cups   homemade turkey broth or low-sodium canned broth, heated 2 tablespoons   dry sherry 3 tablespoons   heavy cream 1/2 cup   freshly grated Parmesan, divided 1/4 cup   sliced almonds Preparation In a large saucepan of boiling salted water, cook broccoli about 5 minutes, or until tender; drain. Butter a 9 x 13 x 2-inch baking dish; arrange broccoli across the bottom. Top with turkey; cover with foil to keep warm. In a large skillet, melt butter over medium heat. Sauté onions and mushrooms until golden brown (add a little broth if mixture seems dry). Add flour, and cook, stirring, 1 minute...

               Ingredients 1 tablespoon   olive oil 1 1/2 pounds   sea scallops, rinsed and patted dry 1/2 teaspoon   each salt and pepper 2 teaspoons   olive oil 2  garlic cloves, minced 2 cups   sliced shiitake  1 teaspoon   each dried oregano and dried thyme 2  (5-ounce) packages baby spinach 1/4 cup   dry vermouth Preparation Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season sea scallops with salt and pepper; add to pan. Sear for 1 minute per side or until golden brown. Remove scallops; set aside. Using same pan over medium heat, carefully add 2 teaspoons olive oil and minced garlic; cook for 1 minute. Add sliced shiitake mushrooms, and cook for 1-2 minutes or until mushrooms soften and release their juices. Add oregano and thyme, and cook 1 minute more or until fragrant. Add spinach and vermouth, and cook for 30 seconds or until spinach just begi...

                Ingredients 4  dried Chinese (or shiitake) mushrooms 1/4 cup   tree ears, optional 4 cups   canned chicken broth 5 tablespoons   rice wine vinegar 1/4 cup   lean pork (from a center-cut pork chop), cut into julienne strips 1  block firm tofu (about 4 ounces), rinsed and cut into 1/4-inch cubes (about 3/4 cup) 1/3 cup   matchstick-cut canned bamboo shoots, rinsed and drained 2 tablespoons   cornstarch 1  large egg, well-beaten 1 teaspoon   toasted sesame oil 1/4 teaspoon   ground white pepper 1/8 teaspoon   granulated sugar 2 tablespoons   chopped scallions Preparation In a small bowl, soak mushrooms in 1/2 cup hot water for 15 minutes. Drain and squeeze dry; reserve soaking liquid. Cut off and discard stems; slice caps thinly. In a small bowl, soak the tree ears (if using) in 1/2 cup hot water for 30 minutes. Drain and squeeze dry. Remove any h...

Prep Time:  8 minutes Cook Time:  13 minutes Yield:  4 servings (serving size: 1 cup vegetables and 2/3 cup polenta)                      Ingredients 2 pounds   asparagus spears 1  small red onion, cut into wedges 1  (8-ounce) package whole mushrooms, halved 1 1/2 tablespoons   olive oil 1/2 teaspoon   salt, divided 4 cups   water, divided 1 cup   yellow cornmeal 3/4 cup   preshredded fresh Parmesan cheese 1/4 cup   minced fresh chives 2 tablespoons   fresh lemon juice (about 1 lemon) Preparation Preheat oven to 500°. Snap off tough ends of asparagus; cut spears into thirds. Combine asparagus, onion, and mushrooms on a foil-lined baking sheet. Drizzle with oil, and sprinkle with 1/4 teaspoon salt; toss gently. Bake at 500° for 8 minutes or until roasted. Combine 3 cups water and remaining 1/4 teaspoon salt in a large saucepan; bring to ...

Prep Time:  12 minutes Cook Time:  10 minutes Yield:  4 servings (serving size: 1 cup stir-fry and 3/4 cup brown rice)                      Ingredients 3/4 pound   asparagus spears 3/4 cup   vegetable broth 1/4 cup   low-sodium soy sauce 2 teaspoons   cornstarch 2 tablespoons   sesame oil, divided 1  (8-ounce) package multigrain tempeh (such as White Wave Five-Grain), thinly sliced 4  garlic cloves, minced 1/2 teaspoon   crushed red pepper 1  (6-ounce) package sliced shiitake mushrooms 3 cups   hot cooked instant brown rice Preparation Snap off tough ends of asparagus. Cut spears diagonally into 2-inch pieces. Set aside. Combine vegetable broth, soy sauce, and cornstarch in a small bowl; stir with a whisk until smooth. Set aside. Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add tempeh, and stir-fry 4 to ...

              Ingredients 1  large garlic clove, chopped 1/2 pound   cremini mushrooms, stems removed 1 tablespoon   fresh thyme leaves 2 tablespoons   olive oil, divided 1  large onion, chopped (about 3 cups) 1 cup   canned lentils, rinsed and drained 3/4 cup   whole-wheat breadcrumbs 1  large egg, whisked 1 teaspoon   salt 1/2 cup   yellow cornmeal 2 ounces   goat cheese, crumbled (about 1/4 cup) 6  whole-grain buns 8  tomato slices (optional) Fresh basil leaves (optional) Preparation 1. Pulse first 3 ingredients in food processor until finely chopped. 2. Heat 1 tablespoon oil over medium-high heat in a skillet; turn down to medium, and cook onion, stirring occasionally, about 15 minutes or until golden brown. Add mushroom mixture, and cook, stirring, about 2-3 minutes or until liquid evaporates. Remove from heat, and let cool. 3. Stir cooled mushroom mixt...

Prep Time:  10 minutes Cook Time:  18 minutes Yield:  4 servings (serving size: 1 tostada)                  Ingredients Cooking spray 2 cups   sliced mushrooms 2  small zucchini, sliced 1  large red bell pepper, chopped 4  BASIC TOSTADAS Preparation Place a medium nonstick skillet coated with cooking spray over medium-high heat until hot. Add mushrooms, zucchini, and bell pepper to pan. Sauté 3 to 5 minutes or until vegetables are tender. Spoon about 3/4 cup vegetable mixture over black bean mixture on each tostada. Top with lettuce, salsa, and cheese. Nutritional Information Calories per serving: 215 Calories from fat: 12% Fat per serving: 2.8g Saturated fat per serving: 1.1g Monounsaturated fat per serving: 0.2g Polyunsaturated fat per serving: 0.7g Protein per serving: 13g Carbohydrates per serving: 38.7g Fiber per serving: 10.5g Cholesterol per serving: 5mg Iron per ...

Yield:  2 servings (serving size: 3/4 cup rice, 1/2 of chicken mixture, 1/4 teaspoon sesame seeds)                  Ingredients 1 tablespoon   reduced-calorie margarine 2  (6-ounce) skinless, boneless chicken breast halves, cut into thin strips 3 cups   fresh broccoli florets 1 cup   cubed Red Delicious apple (about 1 medium) 3/4 cup   sliced mushrooms 1/4 cup   thinly sliced celery 1 tablespoon   water 1/4 teaspoon   salt 1/4 teaspoon   curry powder 1 1/2 cups   hot cooked long-grain rice 1/2 teaspoon   sesame seeds, toasted Preparation Melt margarine in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 3 minutes. Add broccoli and next 6 ingredients; cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender, stirring often. To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture. Sprinkle with ...

Prep Time:  30 minutes Cook Time:  5 hours Yield:  Serves: 8 (serving size: 1 thigh, 1/2 cup cooked vegetables, about 1/4 cup sauce)                  Ingredients 6  medium carrots, cut into 1/2-inch chunks 8 ounces   sliced baby bella mushrooms 2  dried bay leaves 1/4 cup   all-purpose flour 1/2 teaspoon   dried thyme 8  bone-in chicken thighs (about 3 lb. total), skin removed Salt and pepper 1 tablespoon   plus 1 tsp. olive oil 3 tablespoons   tomato paste 2 cups   dry red wine 8 ounces   peeled pearl onions (about 1 3/4 cups) 4 cups   baby arugula, for serving, optional Preparation 1. In a slow cooker, combine carrots, mushroom slices and bay leaves. 2. In a large bowl, combine flour and thyme. Season chicken with salt and pepper. Add chicken to bowl with flour mixture and toss until evenly coated. In a large skillet, warm 2 tsp. oil over me...