Cook Without Book

Yield:  4 servings (serving size: 1 wrap and 2 tablespoons sour cream mixture)               Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g ...

                        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 cups   cooked brown rice 2 tablespoons   lemon juice 1 pound   peeled, deveined shrimp 1 tablespoon   oil 1  seeded, sliced Thai red chile pepper 1/4 cup   chopped lemongrass 1 tablespoons   chopped ginger 1/2 cup   sliced red onion 3 tablespoons   sugar 1 1/2 tablespoons   fish sauce 1 cup   coconut water Preparation Combine 3 cups cooked brown rice with 2 tablespoons lemon juice. Cook 1 pound peeled, deveined shrimp in 2 batches in a nonstick skillet over medium heat using 1/2 tablespoon oil for each batch, until shrimp are pink, 3-4 minutes. Transfer to a plate. Add 1 seeded, sliced Thai red chile pepper, 1/4 cup chopped lemongrass, 1 tablespoon chopped ginger, 1/2 cup sliced red onion, and 3 tablespoons sugar to pan and cook, 1 minute. Add 1 1/2 tablespoons fish sauce and 1 cup coconut water; cook 2 minutes. Add shrimp to pan; cook 2 min...

                  Ingredients 1/2 cup   reduced-fat sour cream 1/2 teaspoon   ground cumin 1  (15-ounce) can black beans, rinsed and drained 1 cup   ripe diced peeled avocado (about 1) 1/2  poblano chile, finely chopped (about 1/3 cup) 1/4 cup   finely chopped red onion 1/4 cup   chopped fresh cilantro leaves 3 tablespoons   fresh lime juice (about 1 large lime) 1/4 teaspoon   salt 4  (8-inch) flour tortillas Preparation Combine sour cream and cumin in a small bowl; stir with a whisk. Combine beans and next 6 ingredients in a bowl. Spoon equal amounts of black bean mixture down center of each tortilla. Roll up, cut in half, and secure with wooden picks if necessary. Serve with sour cream mixture. Nutritional Information Calories per serving: 298 Calories from fat: 38% Fat per serving: 12.6g Saturated fat per serving: 3.9g Monounsaturated fat per serving: 5g Pol...

               Ingredients 4 ounces   uncooked angel hair pasta 2 cups   fresh snow pea pods Cooking spray 1/2 cup   diced red onion 1  (2-ounce) jar sliced pimiento, drained 1/3 cup   low-fat sour cream 3 tablespoons   dry white wine or low-sodium chicken broth 2 tablespoons   Dijon mustard Preparation Cook pasta according to package directions, omitting salt and fat. Drain and set aside. Wash peas; trim ends, and remove strings. Cook, uncovered, in a small amount of boiling water 3 minutes. Drain; set aside. Coat a large skillet with cooking spray; place over medium-high heat until hot. Add onion, and sauté 2 to 3 minutes or until tender. Add pasta, snow peas, and pimiento. Combine sour cream, wine, and mustard in a small bowl; stir well using a wire whisk. Add sour cream mixture to pan. Cook, stirring constantly, 2 to 3 minutes or until thoroughly heated. Serve immediately. Nutritiona...

Yield:  Makes 12 servings (serving size: 1/4 cup salsa and 1 ounce pita chips)                   Ingredients 1  (14.5-ounce) can artichoke hearts, drained and chopped 1/4  medium chopped red onion (about 1/3 cup) 1/4 cup   chopped pitted kalamata olives 2 tablespoons   grated Parmesan cheese 1 tablespoon   dry Italian dressing mix (such as Good Seasons) 1 tablespoon   extra-virgin olive oil 1 teaspoon   capers 1  (14.5-ounce) can petite diced tomatoes 1/8 teaspoon   crushed red pepper (optional) 2 tablespoons   chopped fresh parsley 2  (6-ounce) bags plain baked pita chips Preparation 1. Combine the first 7 ingredients (through capers) in a mixing bowl; stir in tomatoes and crushed red pepper, if desired. Garnish with parsley and serve with pita chips. Nutritional Information Calories per serving: 175 Fat per serving: 6g Saturated fat per serving: 0.0g...

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...

Prep Time:  10 minutes Cook Time:  39 minutes Total Time:  49 minutes Yield:  Makes 4 servings (serving size: 1 quesadilla)          Ingredients 2  medium sweet potatoes (1 pound total) 1 cup   red-wine vinegar 1/2 cup   sugar 4  black peppercorns 1  large red onion, sliced 1/4 teaspoon   kosher salt 1/4 teaspoon   freshly ground black pepper 8  (6-inch) flour tortillas 5 cups   baby spinach (about 4 ounces) 1 cup   shredded part-skim mozzarella 4 teaspoons   olive oil Preparation 1. Microwave potatoes on high until tender (about 15 minutes). 2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool. 3. Split cooked potatoes open with a...

                Ingredients 1 pound   large shrimp, peeled and deveined (21–25 count) 1  tablespoon, plus 2 teaspoons olive oil, divided 3/4 teaspoon   kosher salt, divided 1/4 teaspoon   freshly ground black pepper, plus more to taste Olive oil cooking spray 2 tablespoons   fresh lime juice 1 teaspoon   honey 1/2  small red onion, thinly sliced 1/4 cup   sliced fresh mint, divided 4 cups   arugula 8  (4-inch) seedless watermelon wedges 4 ounces   crumbled feta cheese Preparation 1. Preheat grill or grill pan to medium-high. 2. Toss shrimp with 2 teaspoons olive oil. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Lightly spray grill or grill pan with olive oil spray, and cook shrimp about 2 minutes per side or until just cooked through. Transfer shrimp to a plate to cool. 3. In a small bowl, whisk together lime juice, honey, remaining 1/2 teaspoon salt, and more ...

                   Total Antioxidant Capacity: 5,928. Prep: 10 minutes (plus 30 minutes for chilling). We loaded up on antioxidant-rich artichoke hearts in this healthy salad. They contain lots of fiber to boot. Yield:  2 servings (serving size: about 1 1/2 cups) Ingredients 2 1/2 tablespoons   light mayonnaise 1 teaspoon   lemon juice 1/2 pound   medium shrimp, cooked, peeled, and deveined 1  (14-ounce) can artichoke hearts, drained and coarsely chopped 2 tablespoons   minced red onion 2 tablespoons   finely chopped parsley 1/4 teaspoon   freshly ground black pepper Preparation 1. Combine mayonnaise and lemon juice in a medium bowl, and stir well. Add shrimp and remaining ingredients; toss gently to coat. Cover and chill at least 30 minutes. Nutritional Information Calories per serving: 227 Fat per serving: 7g Saturated fat per serving: 1g Monounsaturated fat per se...

Prep Time:  15 minutes Cook Time:  6 minutes Yield:  4 servings                   Ingredients 1 tablespoon   dried parsley 1 tablespoon   Worcestershire sauce 1/4 teaspoon   salt 1/4 teaspoon   garlic powder 1/4 teaspoon   freshly ground black pepper 1 pound   ground round 1/2 cup   (2 ounces) shredded Swiss cheese 2 ounces   thinly sliced 33%-less-sodium smoked deli ham Cooking spray 8  (1-ounce) slices sourdough bread 4  curly leaf lettuce leaves 8  (1/4-inch-thick) slices red onion 8  (1/4-inch-thick) slices tomato Preparation Prepare grill. Combine first 6 ingredients. Divide mixture into 8 equal portions, shaping each into a 5-inch oval patty. Top each of 4 patties with 2 tablespoons cheese and 1/2 ounce ham, leaving a 1/2-inch border; top with remaining patties. Press edges together to seal. Place patties on grill rack coated w...

                Ingredients 3  large slices whole-wheat country bread, cut into 1-inch cubes (about 4 cups) 1/4 cup   olive oil 1  clove garlic, minced 4  medium tomatoes, cored, diced 1  large English cucumber, diced 1  red bell pepper, seeded, diced 1/2  small red onion, thinly sliced 3/4 teaspoon   kosher salt 1 1/2 teaspoons   Dijon mustard 1 tablespoon   red wine vinegar 1/2 teaspoon   freshly ground black pepper 1/3 cup   finely slivered fresh basil Preparation 1. Preheat oven to 350°F. In a bowl, toss bread cubes with 1 Tbsp. olive oil. Spread on a rimmed baking sheet; bake until crisp, about 10 minutes. Return croutons to bowl and toss in garlic. 2. In a large salad bowl, combine tomatoes, cucumber, bell pepper and red onion. Season with 1/2 tsp. salt and toss to combine. In a small bowl, whisk mustard, vinegar, black pepper and remaining 1/4 tsp. salt. Sl...