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Cheesy Cornbread+

  1. Preheat the oven to 400F.
  2. Generously butter an 8 inch square baking pan.
  3. In a large bowl, stir together the cornmeal, flour, baking powder, sugar (if using) baking soda and salt.
  4. Mix in the buttermilk, eggs and melted butter.
  5. Stir in the corn kernels and cheese and scrape the batter into the prepared pan.
  6. Bake for 35-40 minutes, or until golden and a cake tester inserted in the center comes out clean.
  7. Let cool slightly in pan before serving.

Nutrition Info

Servings Per Recipe: 4

Amount Per Serving:
Calories 471.2
Total Fat 23 g
Total Carbohydrate 50 g
Dietary Fiber 3.7 g
Protein 18.7 g
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Pecan Pie+

Ingredients

Dough:

  • 1 1/4 cups all-purpose flour
  • 2 teaspoons sugar
  • 1/8 teaspoon salt
  • 1/2 cup cold butter (1 stick), diced
  • 1 large egg, lightly beaten
  • Flour, for rolling the dough

Filling:

  • 5 tablespoons unsalted butter
  • 1 cup packed light brown sugar
  • 3/4 cup light corn syrup
  • 1/2 teaspoon fine salt
  • 2 cups chopped toasted pecans(save some whole nuts to decorate the top before baking)
  • 1 to 2 tablespoons bourbon or rum
  • 2 teaspoons pure vanilla extract
  • 3 eggs, lightly beaten

Directions

Make the dough in a food processor. With the machine fitted with the metal blade, pulse the flour, sugar, and salt until combined. Add the butter and pulse until it resembles yellow cornmeal mixed with bean-sized bits of butter, about 10 times. Add the egg and pulse 1 to 2 times; don’t let the dough form into a ball in the machine. (If the dough is very dry add up to a tablespoon more of cold water.) Remove the bowl from the machine, remove the blade, and bring the dough together by hand.

On a lightly floured surface, roll the dough with a rolling pin into a 12-inch circle about 1/8-inch thick. Transfer the dough to a 9-inch pie pan and trim the edges, leaving about an extra inch hanging over the edge. Tuck the overhanging dough underneath itself to form a thick edge that is even with the rim. Flute the edge as desired. (The dough will shrink back from edge, so a wider crust is required).  Freeze the pie shell for 30 minutes.

Set separate racks in the center and lower third of oven and preheat to 400 degrees F. Put a piece of parchment paper or foil over the pie shell and fill with dried beans or pie weights. Bake on a baking sheet on the center rack until the dough is set, about 20 minutes. Remove from oven and pull off pie weights and parchment paper.  Reduce the oven temperature to 350 degrees F.

While the crust is baking make the filling: In medium saucepan, combine the butter, brown sugar, corn syrup, and salt. Bring to a boil over medium heat, and stirring constantly, continue to boil for 1 minute. Remove from the heat and stir in the nuts, bourbon, and the vanilla. Set the mixture aside to cool slightly, about 5 minutes. (If the crust has cooled, return it to the oven for 5 minutes to warm through.) Whisk the beaten eggs into the filling until smooth. Put the pie shell on a sheet pan and pour the filling into the hot crust. Wrap aluminum foil around the edges to prevent over-browning.

Bake on the lower oven rack until the edges are set but the center is still slightly loose, about 40 to 45 minutes. Cool on a rack. Serve slightly warm or room temperature.

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Curry-Spiced Sweet Potatoes

Ingredients

  • 6 1/2 cups (1-inch) cubed peeled sweet potato (about 2 pounds)
  • 1 tablespoon butter
  • 1/4 cup finely chopped shallots
  • 1 tablespoon brown sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground red pepper
  • 1/3 cup half-and-half
  • 1 tablespoon fresh lemon juice

Preparation

1. Place potato in a medium saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Drain well; return to pan. Keep warm.

2. Melt butter in a small nonstick skillet over medium heat. Add shallots to pan; cook 6 minutes or until tender, stirring occasionally. Stir in brown sugar, salt, curry powder, cumin, cinnamon, and red pepper; cook 1 minute, stirring constantly. Add shallot mixture, half-and-half, and lemon juice to potato. Mash potato mixture with a potato masher to desired consistency.

Yield: 6 servings (2/3 c)

Nutritional Information

Amount per serving
  • Calories: 183
  • Calories from fat: 18%
  • Fat: 3.7g
  • Protein: 3.7g
  • Carbohydrate: 35g
  • Fiber: 5.2g
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Sweet Potato and Black Bean Empanadas

Ingredients

  • 9 ounces all-purpose flour (2 cups)
  • 3/4 teaspoon kosher salt
  • 1/3 cup canola oil
  • 1/4 cup cold water
  • 1 tablespoon cider vinegar
  • 1 large egg, lightly beaten
  • 1 poblano chile
  • 1 tablespoon cumin seeds
  • 1 cup mashed cooked sweet potatoes
  • 1 cup canned black beans, rinsed and drained
  • 1/3 cup chopped green onions
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon ancho chile powder
  • 1/2 teaspoon kosher salt
  • 1 egg white, lightly beaten

Preparation

1. Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and 3/4 teaspoon salt in a large bowl, stirring with a whisk. Combine canola oil, 1/4 cup water, 1 tablespoon vinegar, and egg in a medium bowl. Gradually add oil mixture to flour mixture, stirring just until moist. Knead lightly until smooth. Shape dough into a ball, and wrap in plastic wrap. Chill for 1 hour.

2. Preheat broiler.

3. Place poblano on a foil-lined baking sheet; broil 8 minutes or until blackened, turning after 6 minutes. Place in a paper bag; close tightly. Let stand 15 minutes. Peel chile; cut in half lengthwise. Discard seeds and membranes. Finely chop.

4. Preheat oven to 400°.

5. Cook the cumin seeds in a large saucepan over medium heat 1 minute or until toasted, stirring constantly. Place cumin in a clean spice or coffee grinder; process until ground. Combine cumin, poblano, sweet potatoes, and next 5 ingredients (through 1/2 teaspoon salt) in a large bowl; mash with a fork until almost smooth.

6. Divide dough into 10 equal portions, shaping each into a ball. Roll each dough portion into a (5-inch) circle on a lightly floured surface. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon 3 level tablespoons poblano mixture into center of each circle. Moisten edges of dough with egg white; fold dough over filling. Press edges together to seal. Place empanadas on a large baking sheet coated with cooking spray. Cut 3 diagonal slits across top of each empanada. Bake at 400° for 16 minutes or until lightly browned.

Yield: 10 servings (1 empanada)

Nutritional Information

Amount per serving
  • Calories: 209
  • Fat: 8.4g
  • Protein: 5.1g
  • Carbohydrate: 29g
  • Fiber: 2.9g
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Moraccan Shepherd’s Pie

Ingredients

  • 1 tablespoon olive oil
  • 1 pound bone-in lamb shoulder, trimmed and cut into 1/2-inch pieces
  • 1 teaspoon ground cumin, divided
  • 1/2 teaspoon kosher salt, divided
  • 1 1/2 cups chopped onion
  • 4 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 1/2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup water
  • 1/3 cup sliced pimiento-stuffed green olives
  • 1/3 cup raisins
  • 2 tablespoons honey
  • 1/2 teaspoon ground red pepper
  • 1/4 teaspoon ground turmeric
  • 1/2 teaspoon ground cinnamon, divided
  • 1 cup frozen green peas
  • 4 cups chopped peeled sweet potato
  • 1 large egg, lightly beaten
  • Cooking spray

Preparation

1. Preheat oven to 350°.

2. Heat a large skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Sprinkle lamb evenly with 1/2 teaspoon ground cumin and 1/4 teaspoon salt. Add lamb to pan, and sauté for 4 minutes, turning to brown on all sides. Remove lamb from pan. Add onion to pan; sauté 3 minutes, stirring occasionally. Add garlic; sauté for 30 seconds, stirring constantly. Stir in tomato paste, and sauté 30 seconds, stirring frequently.

3. Add chicken broth and 1/2 cup water to pan, and bring to a boil, scraping pan to loosen browned bits. Return lamb to pan. Stir in the remaining 1/2 teaspoon ground cumin, olives, raisins, honey, ground red pepper, and ground turmeric. Stir in 1/8 teaspoon ground cinnamon. Reduce heat, and simmer for 30 minutes, stirring occasionally. Remove from heat; stir in peas.

4. Cook potato in a large saucepan of boiling water 10 minutes or until tender; drain. Cool for 5 minutes. Place potato in a bowl. Sprinkle potato with remaining 1/4 teaspoon salt and the remaining 3/8 teaspoon ground cinnamon. Beat potato with a mixer at high speed until smooth. Add egg, and beat until combined. Spoon the lamb mixture into 4 (10-ounce) ramekins; spread potato mixture evenly over lamb mixture. Place ramekins on a baking sheet; bake at 350° for 25 minutes or until bubbly.

Yield: 4 servings

Nutritional Information

Amount per serving
  • Calories: 515
  • Fat: 22g
  • Protein: 22.1g
  • Carbohydrate: 58.3g
  • Fiber: 7.9g
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Slow-Cooker Pulled Pork Sandwiches+

Ingredients:

  • 5 Tbsp light brown sugar, divided
  • 1 Tbs smoked paprika
  • 2 tsp ground mustard
  • 1 tsp ground cumin
  • 1 1/4 tsp salt, divided
  • 1/2 tsp freshly ground pepper
  • 4 lb. boneless pork shoulder, trimmed of excess fat
  • 1/2 c + 3 Tbsp apple cider vinegar, divided
  • 1/2 c barbeque sauce
  • 3 Tbsp tomato paste
  • 3 c red cabbage, thinly sliced
  • 12 whole wheat buns

Directions:

Combine 1 Tbsp brown sugar, paprika, ground mustard, cumin, 1 tsp salt and pepper in a small bowl.  Rub spice mixture all over the pork.

In the slow cooker, combine 1/2 c vinegar, barbecue sauce, tomato paste, 2 Tbsp brown sugar and 1 c water.  Whisk to combine.  Pour over the pork, cover and cook on low for 8 hours.

While the pork is cooking, combine the red cabbage and remaining 3 Tbsp cider vinegar, 2 Tbsp brown sugar and 1/4 tsp salt.  Let stand until soft and bright in color, at least 30 minutes and up to overnight, covered in the refrigerator.

Remove the pork and transfer to a cutting board.  Strain the liquid into a saucepan, bring to a boil and cook until reduced to 1 1/2 c, about 20 minutes.  Roughly chop the pork and mix in a bowl with the reduced cooking liquid and return to the slow cooker to keep warm, if necessary.  Serve on buns with the red cabbage.

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Chicken, Potato and Leek Pie+

Ingredients

  • 1 slice smoked bacon, chopped
  • 1 1/2 cups cubed red potato (about 8 ounces)
  • 1 cup chopped carrot
  • 6 skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3 1/2 tablespoons all-purpose flour
  • 3 cups sliced leeks (about 2)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 2 cups fat-free, lower-sodium chicken broth
  • 1/2 (14.1-ounce) package refrigerated pie dough
  • 1 tablespoon fat-free milk
  • 1 large egg white

Preparation

1. Preheat oven to 450°.

2. Cook bacon in a large Dutch oven over medium heat until almost crisp, stirring frequently. Increase heat to medium-high. Add potato and carrot to pan; sauté 3 minutes, stirring occasionally. Add chicken; sauté 3 minutes or until lightly browned, stirring occasionally. Stir in flour and next 3 ingredients (through pepper); sauté 1 minute, stirring frequently.

3. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and pressing down on edges to seal.

4. Combine milk and egg white; brush mixture over top of dough. Cut small slits in dough to vent. Bake at 450° for 30 minutes or until crust is golden. Let stand 10 minutes.

Yield: serves 6 (1 1/4 c)

Nutritional Information

Amount per serving
  • Calories: 298
  • Fat: 11.9g
  • Protein: 18g
  • Carbohydrate: 31g
  • Fiber: 2.2g
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Steamed Green Beans with Lemon-Mint Dressing+

Ingredients

  • 1 pound green beans, trimmed
  • 2 tablespoons finely chopped fresh mint leaves (tarragon or basil are also good options)
  • 1 tablespoon minced shallots
  • 2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Steam green beans 4 minutes or until crisp-tender; drain.

2. Combine mint and remaining ingredients in a large bowl, and stir with a whisk. Add green beans to bowl, and toss to coat.

Yield: serves 4 (1 cup)

Nutritional Information

Amount per serving
  • Calories: 84
  • Fat: 5.3g
  • Protein: 2.2g
  • Carbohydrate: 9.1g
  • Fiber: 3.3g
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Greek Cod Cakes+

Ingredients

  • Cakes:
  • 2 cups 2% reduced-fat milk
  • 1 pound cod fillets, cut into 2-inch pieces
  • 1/2 cup panko (Japanese breadcrumbs), divided
  • 2 tablespoons minced fresh flat-leaf parsley
  • 1 tablespoon grated onion
  • 1 1/4 teaspoons grated lemon rind
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 large egg, lightly beaten
  • 1 large egg white, lightly beaten
  • 1 garlic clove, minced
  • 2 tablespoons fresh lemon juice, divided
  • 2 tablespoons olive oil, divided
  • Sauce:
  • 1/4 cup canola mayonnaise
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh dill
  • 1 teaspoon Dijon mustard
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon minced fresh garlic
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Bring milk to a simmer over medium heat in a medium, heavy saucepan. Add fish; cover and simmer for 5 minutes or until fish flakes easily when tested with a fork. Drain well. Combine fish, 1/4 cup panko, and next 8 ingredients (through 1 garlic clove); stir in 1 tablespoon juice. Divide fish mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Dredge patties in remaining 1/4 cup panko, pressing to coat.

2. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 4 patties to pan, and cook for 4 minutes on each side or until golden. Remove from pan, and drain on paper towels. Repeat procedure with remaining olive oil and patties. Drizzle with remaining 1 tablespoon juice.

3. To prepare sauce, combine canola mayonnaise and remaining ingredients. Serve sauce with cakes.

Yield: 4 servings (serving size: 2 cakes and 1 Tbsp sauce)

Note: may take more egg/panko/breadcrumbs to get sticky enough to make into cakes

Nutritional Information

Amount per serving
  • Calories: 266
  • Fat: 14.4g
  • Protein: 24.3g
  • Carbohydrate: 7.7g
  • Fiber: 0.6g