YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

Tools for the Healthy Kitchen

To make your kitchen an enjoyable, easy place to work, make sure your tools and ingredients are handy, your sink is cleared out and your work surfaces are clean. Like any good workspace, your kitchen needs good tools.

1. Knives: Those butcher blocks full of knives look nice on your counter, but you really only need three: a serrated knife, a 9- to 10-inch-long chef’s knife and a paring knife are good basics. Knives are one thing you don’t want to buy without holding first; they should feel natural in your hand. Buy the best knives you can afford—they will last for many years.
2. Cutting boards: Two cutting boards are ideal—one for raw proteins and one for cooked foods and produce—to avoid cross-contamination when cooking. Cutting boards made of polyethylene plastic are inexpensive, durable and easy to clean. Look for ones that are dishwasher-safe.
3. Bowls: A set of 3 stainless-steel mixing bowls that fit inside one another is a space saver. They are inexpensive, versatile and will last a lifetime.
4. Measuring spoons & cups: One full set of measuring spoons and two sets of measuring cups. One set should be for measuring liquids—those easuring cups usually have handles and pour spouts—and one set for measuring dry ingredients that can be leveled off.
5. Cookware: Nonstick skillets are great tools for beginner cooks but remember never to use metal utensils on nonstick pans—scratched surfaces negatively affect their nonstick surfaces. You’ll want both small and large nonstick skillets. You’ll also want small and large stainless-steel skillets, as well as small and large saucepans and a stockpot.
6. Instant-read thermometer: Found in nearly every supermarket meat section or with other kitchen gadgets, an instant-read thermometer is essential for making sure meat and poultry are safely cooked and done to your preference.
7. Utensils: Heat-resistant nonstick spatulas, vegetable peeler, rolling pin, meat mallet, a slotted spoon for draining, a wire whisk, tongs, a few wooden spoons, ladle.
8. Colander: One that has feet and is the right size for your family (think about how much pasta you need to drain at once). Also make sure it will fit in your sink.
9. Bakeware: At least one 9-by-13-inch baking pan, roasting pan and rack, pizza pan, baking sheets, 3-quart rectangular and 8-inch-square glass baking dishes.
10. Storage containers: Storage containers aren’t just for storing leftovers, but any unused ingredients that come from making dinner.
11. Slow cooker: Also referred to as a crock pot. Buy one that’s the right size for your family. A great tool for someone on the go: a lot of recipes can be thrown together in minutes before work and are ready to eat when you get home.
12. Electric hand mixer: Baked goods are so much easier with a hand mixer. You can get one for about $15.
13. Blender: Handy for blending up a smoothie or salad dressing.

[jezzie]

Pistachio Pepper Quinoa
serves four

1 C. quinoa
2 C. water
1/2 t. salt

3 mildly hot peppers (ie: Aneheim)
2 green bell peppers

Pepper to taste
1/3 C. raw pistachios
1 clove garlic
1 T. extra virgin olive oil
1 T. water

Garnish

1 T. finely diced red bell pepper

1. Put quinoa grains into a fine mesh strainer and rinse under cold running water for 1 to 2 minutes to remove the saponin residue.
Put rinsed quinoa into a 2-quart saucepan. Add water and salt, cover pot, and bring to a boil over high heat.

2. Turn heat down to low and steam for 15 to 20 minutes. Turn off heat and allow cooked quinoa to stand for 10 minutes without lifting the cover.

3. Wash green bell peppers and put them on a baking sheet. Place them under the broiler 3" from the heat source. Turn every 5 minutes until darkened on all sides.
Plunge peppers into a bowl of cold water in the sink.

4. When cool enough to handle, rub skins off with the fingers. Cut all peppers open and remove core and seeds. Put peppers into a food processor.

5. Add pepper, pistachios, garlic, olive oil and water. Process to a chunky consistency.

6. Put cooked quinoa on platter or in a large bowl and spoon the pepper sauce over. Garnish with diced red bell pepper.

[jezzie]

Caramelized Onion and Green Olive Pizzas

A flavorful combination of caramelized onions, green olives and feta makes an elegant topping for single-serving pizzas. Accompany these with a salad of romaine, thinly sliced red onions and juicy orange segments, dressed with red-wine vinegar and olive oil.

Ingredients

* 5 teaspoons extra-virgin olive oil
* 1 medium onion, sliced
* 1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
* 1/4 teaspoon freshly ground pepper
* 1/4 teaspoon sugar
* 6 green olives, pitted and chopped
* 2 6-inch whole-wheat pita breads
* 2 tablespoons crumbled feta cheese, or more to taste

Directions

1. Position rack in bottom third of oven; preheat to 425°F.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion, thyme, pepper and sugar. Reduce heat to medium-low and cook, stirring often, until the onions are very soft, about 8 minutes. Add olives and remove from the heat.
3. Place pitas on a baking sheet. Divide the onion mixture between the pitas and spread to the edges; sprinkle with feta. Bake until the cheese is golden, about 10 minutes.

[jezzie]

Baked Sweet Potato with Honey Yogurt and Walnuts
1 serving

Tip: Bake several sweet potatoes at once and keep them for quick meals. Pick small ones or cut them in 4-ounce pieces to cook.

Prep time: 5 minutes
Start to finish: 45minutes

Ingredients:

1 small sweet potato (4 oz)
1/4 cup plain yogurt
1 tbsp honey
1 tsp Dijon mustard
2 tbsp walnuts, coarsely chopped

Instructions:

1. Scrub the sweet potato well under running water. Dry and wrap in foil. Bake in a 400-degree oven for 40-45 minutes or until soft.

2. In the meantime, mix the yogurt, honey and mustard together. Set aside.

3. Put the walnuts on a small baking sheet or pie plate. Toast them in the oven for 5-7 minutes toward the end of the sweet potato cooking time. Shake them occasionally and watch them so they don't burn.

4. To serve, cut the sweet potato in half, spoon with the yogurt sauce and sprinkle with the toasted walnuts

[jezzie]

Creamy Artichoke and Spinach Soup

Pureed artichoke hearts in addition to eggs thicken this delectable version of the classic Greek soup, avgolemono. The lemony broth and rice remain as they do in the original. Wilted spinach adds extra color and nutrients.

Ingredients

* 2 14-ounce cans reduced-sodium chicken broth
* 1/4 cup long-grain white rice, such as basmati
* 4 cups packed baby spinach
* 1 14-ounce can artichoke hearts, rinsed
* 2 large eggs
* 2-3 tablespoons lemon juice, to taste
* 1 1/2 tablespoons chopped fresh dill
* 1/8 teaspoon freshly ground pepper

Directions

1. Bring broth and rice to a boil in a large saucepan over high heat. Reduce heat to a simmer and cook, uncovered, until the rice is very tender, about 15 minutes. Stir in spinach.
2. Place artichoke hearts, eggs and lemon juice in a blender; cover and puree. With the motor running, ladle about half of the rice mixture into the blender and puree until smooth. (Use caution when pureeing hot liquids.)

3. Return the pureed mixture to the pan and cook, stirring constantly, until an instant-read thermometer registers 160°F, reducing the heat as necessary to prevent the soup from boiling. Stir in dill and pepper.

[jezzie]

The Ultimate Chicken Soup

Now that the cold and flu season is in full swing (witness the drippy red noses everywhere you look), it’s time to make a big batch of Dr. Ziment's Garlic Chicken Soup. We discovered this aromatic mixture while tracking down foods that double as medicine. Chicken soup was top of the list because pulmonary specialists have found that it actually helps clear the airways and reduce inflammation. But this spicy version is practically a wonder drug for head colds -- and it tastes amazing, especially if you love spicy food.

Devised by cold-and-cough expert Irwin Ziment, MD, who was chief of medicine at Olive View-UCLA Medical Center when he cooked it up, the soup gets much of its power from red pepper flakes. They contain capsaicin, known as a fast, effective decongestant.

In addition, the hefty dose of garlic -- 30 cloves, although they cook down to produce a much milder, sweeter flavor than one would expect -- loads the soup with enough phytochemicals to give it infection-fighting powers.

Dr. Z recommends 1 cup three times a day, and inhaling the vapors is part of the prescription. Soon, you'll be breathing again.


Dr. Ziment’s Garlic Chicken Soup
The spicier the soup, the better it will be at clearing your head, so be generous with the red pepper flakes -- just don't make the soup so hot you can't tolerate it.

2 quarts chicken broth
2 cups sliced carrots
2 garlic heads, about 30 cloves, peeled
1/4 cup minced parsley
1/4 cup minced cilantro
2 teaspoons lemon pepper
2 teaspoons minced fresh mint leaves
2 teaspoons dried basil, crushed, or 2 tablespoons fresh basil, minced
2 teaspoons curry powder
1 bay leaf
Dried hot red pepper flakes, to taste

Combine all ingredients in a stockpot; bring to a boil and simmer, uncovered, for 30 minutes. Discard bay leaf. Puree in batches in a blender or food processor. Return to pot, stir well, warm if necessary, and serve, or freeze in small containers.

[jezzie]

Tomato Lentil Soup

1 onion, finely chopped
1 tablespoon olive oil
1 chili pepper, chopped
1 cup red lentils
1 (14.5 ounce) can peeled and diced tomatoes
1 cup water
salt and pepper to taste
1/2 teaspoon ground cumin
1 teaspoon dried basil

1/4 cup low fat sour cream, for topping (optional)
2 sprigs fresh basil leaves for garnish (optional)

DIRECTIONS

Heat the olive oil in a large saucepan or Dutch oven. Lightly brown the onions in the oil. Add the tomatoes, chili pepper, lentils, cumin and basil to the pan along with the water. Bring to a boil, then reduce heat to medium-low and simmer for about 20 minutes, or until the lentils are tender.

When the lentils have softened, use a stick blender to puree the soup. Season to taste with salt and pepper.

For a special touch, put sour cream in a squirt bottle, and squeeze a spiral onto the top of each bowl of soup, and garnish with a sprig of fresh basil.

[jezzie]

Spicy Vegetable Soup

Fresh basil adds a bright spark to this vinegary, vegetable-stuffed soup, full of the traditional flavors of the Mediterranean. Alternatively, pesto adds a nutty richness to the soup.

Ingredients

* 2 tablespoons extra-virgin olive oil
* 1 large onion, diced
* 1-3 teaspoons hot paprika, or to taste
* 2 14-ounce cans vegetable broth
* 4 medium plum tomatoes, diced
* 1 medium yellow summer squash, diced
* 2 cups diced cooked potatoes, (see Ingredient note)
* 1 1/2 cups green beans, cut into 2-inch pieces
* 2 cups frozen spinach, (5 ounces)
* 2 tablespoons sherry vinegar, or red-wine vinegar
* 1/4 cup chopped fresh basil, or prepared pesto

Directions

1. Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil.

Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

[jezzie]

Guiltless Guacamole
8 servings, about 1/3 cup each

A half cup of regular guacamole has almost 200 calories, 86% of them from fat. Add a handful of chips and you're eating the calorie equivalent of a Quarter Pounder.
This recipe is total genius; it substitutes green peas for most of the avocado but tastes like the real thing.

Serve with baked corn tortilla chips. (To make your own, cut tortillas into eight wedges and bake at 350 degrees Fahrenheit or until crisp, about 9 minutes.)

1 1/2 cups thawed green peas
1 ripe avocado, peeled, pitted, and cut into 1/2-inch chunks
2 tablespoons fat-free mayonnaise
1 tablespoon fresh lemon juice
1/4 teaspoon cumin
1/4 teaspoon chili powder
1 tablespoon canned diced green chilies
1/2 cup mild or medium salsa
2 tablespoons diced onion
1 medium tomato, diced
2 cloves garlic, minced

Combine all ingredients except garlic in a food processor or blender and blend until thoroughly mixed but not quite smooth. Stir in garlic.

1/3 cup serving: 49 calories, 2.3 g fat (0 g saturated fat)

[jezzie]

Oven-Fried Zucchini Sticks
Every bit as good as the restaurant-appetizer version--no deep fryer required.

Ingredients

* Canola oil cooking spray
* 1/2 cup whole-wheat flour
* 1/2 cup all-purpose flour
* 2 tablespoons cornmeal
* 1/2 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1/2 teaspoon paprika
* 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
* 2 egg whites, lightly beaten

Directions

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray. Combine flours, cornmeal, salt, pepper and paprika in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.

Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

[jezzie]

White Bean Spread with Sage
Though this make a good dip for veggies or pita crisps, you can also spread it in a pita with leftover roasted vegetables for a packable lunch.

Ingredients

* 1 clove garlic, crushed and peeled
* 1/2 teaspoon salt
* 1 15- or 19-ounce can cannellini beans, drained and rinsed
* 2 tablespoons extra-virgin olive oil
* 1 tablespoon lemon juice
* Pinch of cayenne pepper
* Freshly ground pepper, to taste
* 1 teaspoon chopped fresh sage

Directions

1. Mash garlic with salt with the side of a chef’s knife.
2. Transfer mashed garlic to a food processor. Add beans, oil, lemon juice, cayenne and black pepper; puree until smooth.
3. Scrape into a bowl and stir in sage.

[jezzie]

Herb and Onion Frittata
This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

Ingredients

* 1 cup diced onion
* 1/4 cup plus 1 tablespoon water, divided
* 1 teaspoon extra-virgin olive oil
* 1/2 cup liquid egg substitute
* 2 teaspoons chopped fresh herbs, or 1/2 teaspoon dried
* 1/8 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 2 tablespoons farmer’s cheese, or reduced-fat ricotta

Directions

1. Bring onion and 1/4 cup water to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes. Uncover and continue cooking until the water has evaporated, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion is beginning to brown, 1 to 2 minutes more.
2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
3. Reduce heat to low. Sprinkle herbs, salt and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it. Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes.
4. Slide the frittata out of the pan using the spatula and serve.

[jezzie]

Cherries with Ricotta and Toasted Almonds

Warm cherries topped with luscious ricotta cheese and toasted almonds makes for a rich-tasting--yet calorie-conscious--treat.

* 3/4 cup frozen pitted cherries
* 2 tablespoons part-skim ricotta
* 1 tablespoon toasted slivered almonds

Directions
1. Heat cherries in the microwave. Top the cherries with ricotta and almonds.

.

[jezzie]

Rustic Berry Tart
The secret to this free-form tart is the layer of ground almonds under the berries: it thickens the juices, prevents a soggy crust and delivers an exquisite background flavor for the intense berries.
Makes 12 servings

Crust

3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
2 tablespoons sugar, plus 1 teaspoon for sprinkling
1/4 teaspoon salt
4 tablespoons cold butter (1/2 stick), cut into small pieces
1 tablespoon canola oil
1/4 cup ice water, plus more as needed
1 large egg, separated (see Tip; save the white to glaze the pastry)
1 teaspoon lemon juice or white vinegar

Filling & glaze

1/4 cup slivered almonds (1 ounce)
1/4 cup whole-wheat flour (regular or pastry flour)
1/4 cup plus 3 tablespoons sugar or Splenda Granular
4 cups mixed berries, such as blackberries, raspberries and blueberries
2 teaspoons lemon juice
1 tablespoon water
2 tablespoons raspberry, blueberry or blackberry jam

1. To prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar and salt in a medium bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs with a few larger pieces. Add oil and stir with a fork to blend. Mix 1/4 cup water, egg yolk and 1 teaspoon lemon juice (or vinegar) in a measuring cup. Add just enough of the egg yolk mixture to the flour mixture, stirring with a fork, until the dough clumps together. (Add a little water if the dough seems too dry.) Turn the dough out onto a lightly floured surface and knead several times. Form the dough into a ball, then flatten into a disk. Wrap in plastic wrap and refrigerate for at least 1 hour.
2. Preheat oven to 425°F. Line a baking sheet with parchment paper or foil and coat with cooking spray.
3. To prepare filling & assemble tart: Spread almonds in a small baking pan. Bake until light golden and fragrant, about 5 minutes. Let cool. Combine whole-wheat flour, 1/4 cup sugar (or Splenda) and the toasted almonds in a food processor or blender; process until the almonds are ground.
4. Roll the dough into a rough 13- to 14-inch circle on a lightly floured surface, about 1/4 inch thick. Roll it back over the rolling pin, brush off excess flour, and transfer to the prepared baking sheet. Spread the almond mixture over the pastry, leaving a 2-inch border all around. Toss berries with the remaining 3 tablespoons sugar (or Splenda) and 2 teaspoons lemon juice in a large bowl; spoon over the almond mixture. Fold the border up and over the filling, pleating as necessary. Blend the reserved egg white and 1 tablespoon water with a fork; brush lightly over the tart rim. Sprinkle with the remaining 1 teaspoon sugar.
5. Bake the tart for 15 minutes. Reduce oven temperature to 350°F and bake until the crust is golden and the juices are bubbling, 30 to 40 minutes. Leaving the tart on the parchment (or foil), carefully slide it onto a wire rack. Let cool.
6. Shortly before serving, melt jam in a small saucepan over low heat; brush over the berries. Cut the tart into wedges.

[jezzie]

Oatmeal-Nut Crunch Apple Pie
This decadent pie is loaded with juicy apples and adorned with a streusel-lover's crunchy

If you're short on time, skip making the crust and look for a ready-made whole-wheat pie crust in the freezer section of a natural-foods store. Whole Foods sells a wonderfully light and flaky version.

Ingredients

Crust

* 1 cup all-purpose, flour
* 1/2 cup whole-wheat pastry flour
* 1/8 teaspoon salt
* 4 tablespoons unsalted butter, cold, cut into small pieces
* 2 ounces reduced-fat cream cheese, (Neufchâtel)
* 2 tablespoons canola oil
* 3 tablespoons ice water

Filling

* 3 Granny Smith apples, medium, peeled and thinly sliced
* 3 medium McIntosh apples, peeled and thinly sliced
* 1/2 cup light brown sugar, packed
* 1 tablespoon lemon juice
* 1/2 teaspoon ground cinnamon
* 2 tablespoons all-purpose flour

Topping

* 1/2 cup whole-wheat pastry flour
* 1/3 cup old-fashioned rolled oats
* 1/4 cup light brown sugar, packed
* 1/2 teaspoon ground cinnamon
* 2 tablespoons unsalted butter, cold, cut into small pieces
* 2 tablespoons frozen orange juice concentrate, thawed
* 1/4 cup walnuts, coarsely chopped

[jezzie]

Oatmeal-Nut Crunch Apple Pie continued

Directions

1. To prepare crust: Whisk 1 cup all-purpose flour, 1/2 cup whole-wheat flour and 1/4 teaspoon salt in a medium bowl. Cut in 4 tablespoons butter and the cream cheese using a pastry blender or a fork until the mixture is pebbly. Add oil; stir until evenly moistened. Sprinkle water over the mixture; toss with a fork to combine. Knead the dough in the bowl a few times. Gather into a ball, press into a disk and wrap in plastic. Refrigerate for at least 30 minutes.
2. Roll the dough into a 14-inch circle between 2 large pieces of parchment or wax paper. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Press the dough firmly into the bottom and up the sides of the pan. Tuck the overhanging dough under, forming a double-thick edge. Crimp the edge with your fingers. Using a fork, prick the dough in several places. Refrigerate the crust for 15 minutes.
3. Position a rack in the lower third of the oven; preheat to 375°F.
4. Bake the crust for 15 minutes. Remove from the oven and let cool, about 30 minutes.
5. To prepare filling: Combine apples, 1/2 cup brown sugar, lemon juice and 1/2 teaspoon cinnamon in a large bowl. Let stand for 10 minutes. Sprinkle 2 tablespoons all-purpose flour over the apples and toss again; mound the filling into the cooled crust. Coat the crust edges with cooking spray, return the pie to the oven and bake for 30 minutes.
6. Meanwhile, prepare topping: Combine 1/2 cup whole-wheat flour, oats, 1/4 cup brown sugar, 1/2 teaspoon cinnamon and 1/8 teaspoon salt in a medium bowl. Cut in 2 tablespoons butter with a pastry blender or a fork until evenly distributed. Stir in orange juice concentrate and nuts.
7. After the pie has baked for 30 minutes, remove it from the oven and scatter the topping over the apples. Return it to the oven (covering the edges of the crust with foil if they're browning too quickly) and bake until the topping is golden and the juices are bubbling around the edges, 20 minutes more.

Cool for at least 1 hour before serving.

[jezzie]

Oven Sweet Potato Fries
Making oven fries out of sweet potatoes brings out their inherent sweetness.

Ingredients

* 1 large sweet potato, peeled and cut into wedges
* 2 teaspoons canola oil
* 1/4 teaspoon salt
* Pinch of cayenne pepper

Directions

1. Preheat oven to 450°F. Toss sweet potat wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total.

[jezzie]

Oven-Crisped Potato Latkes
Shredding the potatoes and onions in a food processor as opposed to a box grater makes this recipe faster.

Ingredients

* 1 1/2 pounds russet potatoes, scrubbed and shredded (about 2)
* 1 medium white onion, shredded
* 2 medium shallots, minced (about 1/4 cup)
* 1/2 teaspoon salt
* 1 large egg, lightly beaten
* 2 pieces whole-wheat matzo, (6-by-6-inch), broken into pieces
* 1/2 teaspoon white pepper
* 3 tablespoons extra-virgin olive oil, divided

Directions

1. Toss shredded potato, onion, shallots and salt in a medium bowl. Transfer to a sieve set over a large bowl; let drain for about 15 minutes. Squeeze the potato mixture, a handful at a time, over the bowl to release excess moisture (don't oversqueeze--some moisture should remain). Transfer the squeezed potato to another large bowl. Carefully pour off the liquid, leaving a pasty white sediment--potato starch--in the bottom of the bowl. Add the starch to the potato mixture. Stir in egg.

2. Put matzo pieces in a sealable plastic bag and crush with a rolling pin into coarse crumbs. Sprinkle the crumbs and pepper over the potato mixture and toss to combine. Cover and refrigerate until the matzo is softened, 20 to 30 minutes.

3. Preheat oven to 425°F. Coat a baking sheet with cooking spray.

4. Heat 1 tablespoon oil in a large skillet over medium-high heat. Stir the potato mixture. Cook 4 latkes per batch: place 1/4 cup potato mixture in a little of the oil and press with the back of the spatula to flatten into a 3 1/2-inch cake. Cook until crispy and golden, 1 1/2 to 3 minutes per side.

5. Transfer the latkes to the prepared baking sheet. Continue with 2 more batches, using 1 tablespoon oil per batch and reducing the heat as needed to prevent scorching. Transfer the baking sheet to the oven and bake until heated through, about 10 minutes.

[jezzie]

White Beans, Spinach & Tomatoes over Parmesan Toasts
Three words describe this dish to a T: comforting, simple and fast.
Makes 4 servings

4 thick slices country-style whole-wheat bread
1/4 cup freshly grated Parmesan cheese
2 tablespoons extra-virgin olive oil
4 cloves garlic, chopped
4 medium plum tomatoes, chopped
1 15-ounce can white beans, rinsed
1 10-ounce bag baby spinach
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1/2 cup vegetable broth
1/4 cup sliced fresh basil or 2 tablespoons prepared pesto

1. Preheat oven to 450°F.
2. Top bread with Parmesan, place on a baking sheet and bake until the bread is crispy and the cheese is melted, 5 to 7 minutes.
3. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring constantly, until fragrant, 30 seconds to 1 minute. Stir in tomatoes and beans and cook, stirring often, until the tomatoes are beginning to soften and the beans are heated through, 2 to 4 minutes. Stir in spinach, pepper, salt and broth and cook, stirring constantly, until the spinach is just wilted, 2 to 3 minutes.
4. Remove from the heat and stir in basil (or pesto). Spoon the bean-and-spinach mixture over the Parmesan toasts and serve hot.

MAKE AHEAD TIP: The spinach-and-bean mixture can be stored, covered, in the refrigerator for up to 2 days. Reheat in the microwave.

[jezzie]

Butternut & Barley Pilaf
Winter squash contributes a rich, full flavor to a simple barley pilaf. Gremolata, an Italian mixture of parsley, lemon zest and garlic, gives the dish a lively finish. The pilaf is an excellent accompaniment to chicken and pork, but would stand on its own with the addition of Parmesan.

Makes 6 servings, 2/3 cup each

2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 14-ounce can reduced-sodium chicken broth or vegetable broth
1 3/4 cups water
1 cup pearl barley
2 cups cubed peeled butternut squash (3/4-inch cubes) (see Tip)
1/3 cup chopped flat-leaf parsley
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 clove garlic, minced
Freshly ground pepper to taste

Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add broth, water, barley and squash; bring to a simmer, reduce heat to medium-low and simmer until the barley and squash are tender and most of the liquid has been absorbed, about 45 minutes.

Add parsley, lemon zest, lemon juice, garlic, salt and pepper; mix gently.

TIP: To save time, use conveniently peeled and cubed butternut squash, available in many supermarkets in the fall and winter.

[jezzie]

Crockpot Vegetable Beef Soup

Ingredients

1-lb. beef cubes
2 cans beef broth plus one can water
1+1/2 cups chopped cabbage
1 can stewed tomatoes undrained
1+1/2 cups frozen or canned corn
1+1/2 cups frozen peas
1+1/2 cups frozen green beans (if long, break in pieces)
1+1/2 cups carrots sliced thin
1/4-1/2 teaspoon pepper

1. Combine all ingredients in crockpot

2. Cover. Cook on Low 6 hours, or High 3-4 hours