Cook Without Book

Yield:  10 servings (serving size: 1 cup)                 Ingredients 2 1/4 cups   (6 ounces) uncooked wagon wheel pasta Cooking spray 3/4 pound   ground round 1 cup   chopped onion (about 1 medium) 3 cups   low-fat spaghetti sauce 1/2 teaspoon   ground oregano 2  (14-ounce) cans less-sodium beef broth 1  (15-ounce) can no-salt-added kidney beans, undrained Preparation Cook pasta according to package directions, omitting salt and fat. Drain. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add meat and onion; cook over medium heat until meat is browned, stirring until it crumbles. Drain. Return meat mixture to pan; add cooked pasta and remaining ingredients. Cook 10 minutes or until thoroughly heated. Nutritional Information Calories per serving: 223 Calories from fat: 0.0% Fat per serving: 4.2g Saturated fat per serving: 1.1g Monounsaturated fat...

                 Ingredients Olive oil-flavored cooking spray 1 cup   CHICKEN-VEGETABLE TOSS 1  (14.5-ounce) can no-salt-added diced tomatoes, drained 1  (8-ounce) carton egg substitute 2  large eggs, lightly beaten 1 tablespoon   chopped fresh oregano 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1/2 cup   shredded part-skim mozzarella cheese Preparation Preheat oven to 450°. Heat a medium (10-inch) ovenproof skillet coated with cooking spray over medium-high heat. Add Chicken-Vegetable Toss and tomatoes; sauté 2 minutes. Combine egg substitute, eggs, oregano, salt, and pepper. Add egg mixture to pan; reduce heat to medium, and cook, uncovered, 5 minutes (do not stir). Sprinkle cheese over egg mixture, and place pan in oven. Bake at 450° for 10 minutes or until set. Broil 1 minute or until lightly browned. Cut into 4 wedges; serve immediately. Nutritional Inf...

Prep Time:  9 minutes Cook Time:  12 minutes Yield:  4 servings (serving size: 1 chicken breast half, 3/4 cup orzo, and 2 tablespoons olive mixture)                 Ingredients 1 cup   uncooked orzo (rice-shaped pasta) 1/2 teaspoon   salt, divided 1/4 teaspoon   pepper, divided 10  pitted kalamata olives, chopped 8  grape tomatoes, finely chopped 1/4 cup   chopped fresh parsley 1/4 cup   (1 ounce) crumbled feta cheese with basil and sun-dried tomatoes 4 teaspoons   chopped fresh or 1 teaspoon dried oregano, divided 4  (4-ounce) skinless, boneless chicken breast halves Cooking spray 1/2 cup   water Preparation Cook orzo according to package directions. Drain; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper. Combine olives, tomato, parsley, cheese, 2 teaspoons fresh oregano, and 1/8 teaspoon salt. Coat chicken with cooking spray; sprinkle with remainin...

Prep Time:  4 minutes Cook Time:  18 minutes Yield:  4 servings (serving size: 1 wedge)                Ingredients Olive oil-flavored cooking spray 1 cup   CHICKEN-VEGETABLE TOSS 1  (14.5-ounce) can no-salt-added diced tomatoes, drained 1  (8-ounce) carton egg substitute 2  large eggs, lightly beaten 1 tablespoon   chopped fresh oregano 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1/2 cup   shredded part-skim mozzarella cheese Preparation Preheat oven to 450°. Heat a medium (10-inch) ovenproof skillet coated with cooking spray over medium-high heat. Add Chicken-Vegetable Toss and tomatoes; sauté 2 minutes. Combine egg substitute, eggs, oregano, salt, and pepper. Add egg mixture to pan; reduce heat to medium, and cook, uncovered, 5 minutes (do not stir). Sprinkle cheese over egg mixture, and place pan in oven. Bake at 450° for 10 minutes or until ...

Yield:  10 servings (serving size: 1 cup)                  Ingredients 2 1/4 cups   (6 ounces) uncooked wagon wheel pasta Cooking spray 3/4 pound   ground round 1 cup   chopped onion (about 1 medium) 3 cups   low-fat spaghetti sauce 1/2 teaspoon   ground oregano 2  (14-ounce) cans less-sodium beef broth 1  (15-ounce) can no-salt-added kidney beans, undrained Preparation Cook pasta according to package directions, omitting salt and fat. Drain. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add meat and onion; cook over medium heat until meat is browned, stirring until it crumbles. Drain. Return meat mixture to pan; add cooked pasta and remaining ingredients. Cook 10 minutes or until thoroughly heated. Nutritional Information Calories per serving: 223 Calories from fat: 0.0% Fat per serving: 4.2g Saturated fat per serving: 1.1g Monounsatur...

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...

                Ingredients 2 pounds   ripe tomatoes, cored, chopped 2 tablespoons   extra-virgin olive oil 2 tablespoons   minced fresh basil 1 tablespoon   minced fresh oregano 1  clove garlic, minced 1 teaspoon   kosher salt, plus more to taste 10 ounce   short pasta noodles such as cavatelli, penne or rigatoni 1/4 cup   grated Parmesan, optional Freshly ground black pepper Preparation 1. In a bowl, toss tomatoes, olive oil, basil, oregano, garlic and salt. Cover and let stand for 30 minutes. 2. Bring a large pot of salted water to a boil. Cook pasta until al dente, about 10 minutes or as package label directs. Drain pasta and place in bowl with tomatoes. Add Parmesan, if desired, and stir to combine. Season with additional salt and pepper. Serve immediately.

                               Ingredients 1/2 teaspoon   minced garlic 1/2 teaspoon   Dijon mustard Pinch each salt and pepper 2 teaspoons   lemon juice 1 1/2 teaspoons   red wine vinegar 2 tablespoons   olive oil 1/2 teaspoon   finely chopped fresh oregano 1  pint small cherry or grape tomatoes 1  8-oz. piece Halloumi cheese, cut into 16 cubes Preparation 1. If using wooden skewers, soak 8 in warm water for 30 minutes. Whisk garlic, mustard, salt, pepper, juice and vinegar. Slowly whisk in olive oil until emulsified. Stir in oregano. 2. Preheat a grill to medium-high. Place 2 tomatoes on each skewer, piercing crosswise, followed by a cube of Halloumi. Continue alternating tomatoes and Halloumi until each skewer has 5 or 6 tomatoes and 2 cubes of Halloumi. 3. Whisk vinaigrette and lightly brush onto skewers. Oil grill. Grill skewers, watchin...

Alfa Alfa Sprouts Open Sandwich ( Vitamin A and Calcium Rich Recipe ) The arabs call these sprouts ‘the father of all foods’! sprouts are fortified with good amounts of nutrients making it a super healthy food. This sandwich cuts down on the second slice of bread, as it is an open sandwich. Colorful peppers, olives, sprouts, tomato and cheese baked on a footlong make it an extremely tasty meal! Preparation Time:  15 mins Cooking Time:  6 mins Makes 4 open sandwiches Ingredients To Be Mixed Into A Marinade 1 1/2 tbsp   vinegar 1/2 tbsp   olive oil 2 tsp   sugar a pinch of  salt To Be Mixed Together For The Grilled Capsicum Mixture 2 cups  red , yellow and green  capsicum  , cut into thick stripes 1/2 tbsp   olive oil salt  and powder to taste Other Ingredients 2  whole  wheat (gehun)  footlong , into half horizontally 1/2 tsp   olive oil 1 cup   tomatoes  slices 6 tbsp   a...

                Bread Pizza - Instant gratification!!!                                    There is no food in the world which could make you feel so happy and content than a snack..and that too on a Sunday..after that heavy lunch and a relaxing nap!! I am sure most of you are nodding your heads now;-).I wish someone would wake me up with steaming hot cup of chai and a plate of..anything would do yaar..finger chips,banana chips,pazham pori,onion pakodas..the list is endless.But I don't have that luxury,so I make myself happy by making something myself.Hubby is not too fond of deep fried snacks and always insists that I try and make some non-fry alternatives.Oh how do I make him realize that there isn't any no-fry version to match that piping hot molagu bajji..!!! There is no particular recipe for this one.Just go ahead and add whatever toppings...