Cook Without Book

Yield:  4 servings (serving size: 1 1/2 cups)               Ingredients 2 teaspoons   olive oil 1 pound   sirloin tips 1/2 teaspoon   salt, divided 1/4 teaspoon   freshly ground black pepper 1  large Vidalia or other sweet onion, cut into 1 1/2-inch pieces 1  green bell pepper, seeded and cut into 1 1/2-inch pieces 1  red bell pepper, seeded and cut into 1 1/2-inch pieces 1/4 cup   plus 2 tablespoons water, divided 2 teaspoons   tomato, basil, and garlic seasoning blend (such as Mrs. Dash) Preparation Heat oil in a large nonstick skillet over high heat. Sprinkle sirloin tips with 1/4 teaspoon salt and pepper. Add beef to pan, and cook 3 to 5 minutes, stirring frequently, or until desired degree of doneness. Remove beef from pan; set aside, and keep warm. Reduce heat to medium-high. Add onion and peppers to pan; sauté 3 minutes. Add 2 tablespoons water; cook 1 minute. Add beef...

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...

Yield:  6 servings (serving size: 1 cup)               Ingredients 1/3 cup   cider vinegar 2 teaspoons   olive oil 1 teaspoon 1 teaspoon   Dijon mustard 1/2 teaspoon   caraway seeds 1/4 teaspoon   salt 1/4 teaspoon   pepper 7 cups   shredded red cabbage 1 1/2 cups   diced Golden Delicious apple (about 2 medium) Preparation Combine first 7 ingredients in a large bowl, stirring with a whisk until blended. Add cabbage and apple; toss well. Cover and chill thoroughly, tossing occasionally. Tip: If you want to add a little more tartness to this salad, you can make it with Granny Smith apples. Nutritional Information Calories per serving: 55 Calories from fat: 0.0% Fat per serving: 1.9g Saturated fat per serving: 0.2g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 1.1g Carbohydrates per serving: 10g Fiber per serving: 2.1g C...

Yield:  6 servings (serving size: 1 1/2  cups)                  Ingredients 3/4 pound   skinless, boneless chicken breast halves, cut into pieces 1/2 teaspoon   black pepper Olive oil-flavored cooking spray 1 teaspoon   olive oil 10 ounce   turkey breakfast sausage 2 1/2 cups   chopped onion (about 2 large) 2 1/4 cups   chopped celery (about 6 stalks) 1 3/4 cups   sliced green onions (about 7) 1 cup   chopped green bell pepper (about 1 large) 2  garlic cloves, minced 2  chicken-flavored bouillon cubes 3 1/3 cups   hot water 3 tablespoons   fat-free Italian dressing 1 1/4 cups   uncooked long-grain rice Preparation Sprinkle chicken with black pepper. Coat a Dutch oven with cooking spray; add oil. Place over medium-high heat until hot. Add chicken; sauté 3 minutes. Remove chicken; set aside. Combine sausage and next 5 ingredients in pan....

Yield:  4 servings (serving size: 1 fillet and 1/4 of tomato mixture)               Ingredients 1 tablespoon   olive oil 1/4 cup   chopped onion 1/4 cup   chopped green bell pepper 1  garlic clove, minced 1  (14 1/2-ounce) can no-salt-added whole tomatoes, undrained and chopped 2 teaspoons   low-sodium Worcestershire sauce 2 teaspoons   red wine vinegar 1/2 teaspoon   dried basil 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper Dash of hot sauce 4  (6-ounce) red snapper fillets Fresh basil sprigs (optional) Preparation Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion, green bell pepper, and garlic; sauté until tender. Add tomatoes and next 6 ingredients. Bring to a boil; add fillets, spooning tomato mixture over fish. Reduce heat; cover and simmer 12 minutes or until fish flakes easily when tested with a fork. Garnish...

                  Ingredients 2 cups   extra-virgin olive oil 2 ounces   lemon juice 10  garlic cloves, minced 6  guindilla chile peppers or other medium-hot peppers, broken open 1 pound   (26–30) shrimp, peeled and deveined Salt, to taste 1/2  bunch parsley, finely chopped Preparation Add first 4 ingredients to a fireproof dish large enough to place shrimp in a single layer. Place over high heat until mixture starts to sizzle. Season shrimp with salt, and carefully add to hot oil mixture in 1 layer. Cook for 20 seconds, then flip to other side and cook until pink and opaque. Sprinkle with parsley, and serve.

                     Ingredients 1 pound   (about 20) sea scallops 2  small heads fennel, cored and thinly sliced 1  pint grape tomatoes, halved 1/2 cup   pitted kalamata olives, halved 1  garlic clove, thinly sliced 1/4 teaspoon   kosher salt 1/4 teaspoon   freshly ground pepper 1/4 cup   dry white wine 1 tablespoon   olive oil Preparation 1. Preheat oven to 375°. Fold 4 (16- x 12-inch) pieces of parchment paper or foil in half crosswise; unfold onto 2 baking sheets. 2. Arrange scallops, fennel, tomatoes, olives, and garlic evenly on one half of each parchment sheet, leaving a 2-inch border at edge. Season with salt and pepper; drizzle with wine and oil. 3. Fold top half of each parchment piece over ingredients. Crimp edges in tight folds to seal. Bake until packets puff up and scallops are cooked through (about 17-20 minutes, depending on size of scallops). Tran...

                       Ingredients 1 pound   fresh lump crabmeat, picked over for cartilage 1  egg, whisked 1/2 cup   chopped scallions (optional) 2 tablespoons   mayonnaise 1 tablespoon   Dijon mustard 1/4 teaspoon   salt 1/2 teaspoon   black pepper 2 tablespoons   breadcrumbs, preferably whole-grain (use more as needed) 2 tablespoons   olive oil Lemon wedges (optional, for serving) Cherry Tomato and Corn Salad Preparation 1. Combine crabmeat, egg, scallions (if using), mayonnaise, Dijon mustard, salt, and pepper in a large bowl. Add enough breadcrumbs to bind mixture enough to form into cakes. Refrigerate the mixture until you're ready to cook. 2. Heat a large nonstick skillet over medium-high heat for 2-3 minutes; add oil, and heat until it shimmers. Shape crab mixture into 8 (1-inch-thick) cakes, using 1/3 cup mixture for each; cook, adjusting heat as nec...

                              Ingredients Dressing: 1/3 cup   extra-virgin olive oil 2 1/2 tablespoons   red wine vinegar 1/3 cup   fresh flat-leaf parsley leaves 1 tablespoon   chopped shallot 1/4 teaspoon   kosher or regular salt 1/4 teaspoon   pepper Salad: 20  medium shrimp, peeled and deveined (about 1 pound) 2 cups   (1-inch) sliced asparagus (about 1 pound) 1  coarsely chopped yellow bell pepper 1/2  chopped seeded peeled cucumber 1/2  diced peeled avocado 4 cups   mixed salad greens Preparation 1. Fill a large pot half-full with water, and bring to a boil. 2. Meanwhile, combine the dressing ingredients in a blender and process until smooth, about 20-30 seconds. Set aside. 3. When water is boiling, add shrimp and asparagus pieces; cook 3-4 minutes or until shrimp is cooked through and asparagus is bright green. Drain ...

               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 1  (15 1/2-ounce) can chickpeas, rinsed and drained Minced garlic clove 1  stalk celery, chopped Chopped fresh flat-leaf parsley Fresh lemon juice Extra-virgin olive oil 1/2 pound   sea scallops, rinsed and patted dry 4 cups   baby spinach Preparation Preheat grill to high. Combine chickpeas, garlic, celery, and 1/3 cup parsley with 2 tablespoons lemon juice and 1 tablespoon oil. Drizzle scallops with 2 teaspoons oil and 1 tablespoon juice. Toss and season with salt and pepper. Grill scallops 2 to 3 minutes per side, or until firm to the touch. Toss spinach with 1 tablespoon each of juice and olive oil; top with chickpea mixture and scallops. Nutritional Information Calories per serving: 170 Fat per serving: 8g Saturated fat per serving: 1g Monounsaturated fat per serving: 3g Polyunsaturated fat per serving: 1g Protein per serving: 11g Carbohydrates per serving: 19g Fiber per ...

Yield:  8 servings (serving size: 1 1/4 cups soup and 1 tablespoon cheese)                    Ingredients 1 tablespoon   olive oil Cooking spray 1 cup   chopped onion 1 cup   sliced carrot 1/2 cup   chopped green bell pepper 2  garlic cloves, crushed 2  (14-ounce) cans less-sodium beef broth 1  (28-ounce) can crushed tomatoes 1  (15-ounce) can cannellini beans, rinsed and drained 1  (15-ounce) can red kidney beans, rinsed and drained 1 1/2 teaspoons   dried Italian seasoning 1/2 teaspoon   salt 1/4 teaspoon   black pepper 6 ounces   uncooked ditalini pasta 1/2 cup   grated fresh Parmesan cheese Preparation Heat oil in a large Dutch oven coated with cooking spray over medium-high heat. Add onion and next 3 ingredients; sauté until vegetables are crisp-tender. Add beef broth and next 6 ingredients; bring to a boil. Cover, reduce heat,...