Cook Without Book

Prep Time:  3 minutes Cook Time:  5 minutes Yield:  4 servings (serving size: 6 ounces shrimp and 3 tablespoons sauce)                 Ingredients 1/4 cup   yogurt-based spread (such as Brummel & Brown) 2 tablespoons   lemon juice 1 teaspoon   low-sodium Worcestershire sauce 1/2 teaspoon   paprika Cooking spray 1 1/2 pounds   peeled and deveined large shrimp 1 teaspoon   Old Bay seasoning 2 tablespoons   chopped fresh parsley Preparation Combine first 4 ingredients in a small bowl; set aside. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add shrimp and seasoning; sauté 2 minutes. Add yogurt spread mixture, and cook 3 minutes or until shrimp are done. Spoon shrimp and liquid into individual serving bowls, and sprinkle with parsley. Nutritional Information Calories per serving: 171 Calories from fat: 34% Fat per serving: 6.4g...

Yield:  5 servings (serving size: 1 cup)                  Ingredients 1  large ripe cantaloupe, peeled and finely chopped (about 5 cups) 1/3 cup   "measures-like-sugar" calorie-free sweetener 2 tablespoons   lemon juice 2 teaspoons   unflavored gelatin 1/4 cup   cold water 1  (8-ounce) carton vanilla fat-free yogurt sweetened with aspartame Cantaloupe wedge (optional) Preparation Combine cantaloupe, sweetener, and lemon juice in a blender or food processor; process until smooth. Transfer mixture to a medium bowl. Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 4 minutes. Add to cantaloupe mixture, stirring well. Add yogurt, stirring until smooth. Pour mixture into an 8-inch square pan; freeze until almost firm. Transfer mixture to a large bowl; beat with a mixer at high speed until fluffy. Spoon ...

Yield:  4 servings (serving size: 1 3/4 cups)                     Ingredients 1  (9-ounce) package frozen cooked chopped chicken breast, thawed 1  (15-ounce) can chickpeas (garbanzo beans), rinsed and drained 1 cup   chopped seeded cucumber (about 1 small) 1/2 cup   chopped green onions (about 4 small) 1/4 cup   chopped fresh mint or basil 1/2 cup   plain fat-free yogurt 2  garlic cloves, minced 1/4 teaspoon   salt 2 cups   prepackaged baby spinach leaves 1/3 cup   (1.3 ounces) feta cheese with cracked pepper, crumbled 4  lemon wedges Preparation Combine first 8 ingredients; toss gently. Gently fold in spinach leaves and feta cheese. Serve salad with lemon wedges.

                 Ingredients 1  package dry yeast (2 1/4 teaspoons) 1 teaspoon   sugar 1/2 cup   warm water (100° to 110°) 1 1/2 cups   plain low-fat yogurt 6 tablespoons   honey 1/4 cup   butter, melted and cooled 2 1/2 cups   whole-wheat flour 3/4 cup   chopped walnuts 1/2 cup   plus 2 teaspoons pumpkin seeds, divided 1/2 cup   plus 2 teaspoons sesame seeds, divided 1 tablespoon   salt 2 1/4 cups   all-purpose flour, divided Cooking spray 1  large egg white, lightly beaten Preparation Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Stir in yogurt, honey, and butter. Add whole-wheat flour, walnuts, 1/2 cup pumpkin seeds, 1/2 cup sesame seeds, and salt to yogurt mixture; stir well. Add 1 1/2 cups all-purpose flour, stirring to form a soft dough. Turn dough out onto a floured surface; knead until smooth and elastic. Add enough...

                                 Prep Time:  6 minutes Cook Time:  2 minutes Yield:  Serves: 4 (serving size: 2 halves romaine, 2 tbsp. dressing) Ingredients 2 tablespoons   olive oil, plus more for grill grates 1/2 cup   plain low-fat yogurt 2 teaspoons   finely grated lemon zest 1 tablespoon   lemon juice Salt and pepper 4  romaine hearts, halved lengthwise Preparation 1. In a small bowl, stir together 2 Tbsp. oil, yogurt, lemon zest and lemon juice. Season lightly with salt and generously with pepper. 2. Preheat grill (or grill pan) to medium-high; lightly oil grates. Place lettuce on grill and cook, turning often, until charred in spots, about 2 minutes. Remove lettuce to serving platter. Drizzle with yogurt dressing and serve immediately. Nutritional Information Calories per serving: 190 Fat per serving: 7g Saturated fat p...

Yield:  6 servings (serving size: 1/2 cup)               Ingredients 1/2 cup   raisins 1/2 cup   apple juice 1 cup   finely chopped celery 1 cup   chopped Granny Smith apple 1/4 cup   coarsely chopped walnuts, toasted 2 tablespoons   fat-free mayonnaise 2 tablespoons   fat-free apple-flavored yogurt Preparation Combine raisins and apple juice in a microwave-safe bowl; microwave at HIGH for 30 seconds. Let stand 2 minutes; drain. Combine raisins, celery, apple, and walnuts in a medium bowl. Stir in mayonnaise and yogurt. Nutritional Information Calories per serving: 93 Calories from fat: 31% Fat per serving: 3.2g Saturated fat per serving: 0.2g Monounsaturated fat per serving: 0.7g Polyunsaturated fat per serving: 2g Protein per serving: 2g Carbohydrates per serving: 16.1g Fiber per serving: 1.6g Cholesterol per serving: 1mg Iron per serving: 0.5mg Sodium per serving: 60mg Cal...

Yield:   5 servings                          Ingredients 1 cup   diced onion 1 teaspoon   grated peeled fresh ginger 1 teaspoon   ground coriander 1 teaspoon   ground cumin 1/2 teaspoon   ground turmeric 2  garlic cloves, minced 2  bay leaves 3 cups   water 1 1/2 cups   dried small red lentils 3/4 teaspoon   salt 2 tablespoons   butter or stick margarine 3/4 cup   chopped green onions 1 tablespoon   seeded minced jalapeño pepper 3 tablespoons   fresh lime juice 2 tablespoons   minced fresh cilantro 1 teaspoon   garam masala 2 1/2 cups   hot cooked brown basmati or brown rice 5 tablespoons   low-fat plain yogurt Preparation Heat the vegetable oil in a large saucepan over medium-high heat. Add diced onion, and sauté 6 minutes or until onion begins to brown. Add the ginger and next 5 ingredients (ginge...

Yield:  12 servings (serving size: 1 piece)                Ingredients 1 1/2 cups   granulated sugar, divided 1/2 cup   nutlike cereal nuggets (such as Grape-Nuts) 2 teaspoons   instant espresso granules 1 teaspoon   ground cinnamon 1 3/4 cups   all-purpose flour (about 7 3/4 ounces) 1 teaspoon   baking soda 1/2 teaspoon   baking powder 1/2 teaspoon   salt 1 cup   vanilla fat-free yogurt (about 8 ounces) 1/2 cup   butter, softened 1/2 cup   egg substitute Cooking spray 1 1/2 cups   powdered sugar, sifted 2 tablespoons   cooled brewed coffee Preparation Preheat oven to 350°. Combine 1/2 cup granulated sugar, cereal, espresso granules, and cinnamon in a small bowl; stir with a whisk. Set aside. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, remaining 1 cup granulated sugar, baking soda, baking powder, and salt in a...

Prep: 10 minutes; Bake: 25 minutes. Yield:  Makes 24 servings (serving size: 1 square)                Ingredients 1/4 cup   maple syrup 1/4 cup   coarsely chopped walnuts 1 cup   chopped pitted dates 1/2 cup   brown sugar 1/4 cup   granulated sugar 1  egg 3 tablespoons   butter, softened 1/2 cup   applesauce 1/2 cup   vanilla low-fat yogurt 1 1/2 teaspoons   vanilla extract 1 1/2 cups   all-purpose flour 3 cups   quick-cooking oats (not instant) 1/2 teaspoon   baking soda 1 teaspoon   salt 1 1/2 teaspoons   ground cinnamon Preparation 1. Preheat oven to 350°. 2. Mix all ingredients in a large bowl, stirring slowly with a wooden spoon until well combined. 3. Spray a 9- x 13-inch baking pan with cooking spray. Pour batter into pan, and spread evenly. 4. Bake 25 minutes or until just golden brown around edges. Cool and cut into squar...

                  Ingredients 4 teaspoons   Honey 1 cup   Greek or plain whole-milk yogurt 2 1/4 cups   strawberries, sliced 1 cup   blueberries Chopped, toasted walnuts Preparation Whisk 4 teaspoons honey into 1 cup yogurt. Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls. Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts. Nutritional Information Calories per serving: 166 Fat per serving: 7g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 4g Protein per serving: 4g Carbohydrates per serving: 24g Fiber per serving: 4g Cholesterol per serving: 8mg Iron per serving: 1mg Sodium per serving: 32mg Calcium per serving: 101mg ...

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...