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Rustic Butternut Squash Tart

Ingredients

  • 1 medium red onion, thinly sliced into rings and separated
  • 1/4 small butternut squash (about 1/2 lb), peeled, seeded and very thinly sliced
  • 6 sprigs fresh thyme (1 tsp dried thyme)
  • 2 Tbsp olive oil
  • Kosher salt and freshly cracked black pepper
  • 4 oz extra-sharp Cheddar, grated (1 c)
  • 1 refrigerated rolled pie crust
  • 1 egg, beaten

Directions:

Heat oven to 400 degrees.  In a large bowl, toss onion, squash, thyme, oil, 1/2 tsp salt and 1/4 tsp pepper; fold in the cheese.

Working on a piece of parchment, roll the pie crust into a 14″ circle.  Slide the paper (and crust) onto a baking sheet.  Spoon squash mixture onto pie crust, leaving a 2″ border. Fold the border of the crust over the squash mixture.

Brush crust with the egg.  Bake until crust is golden brown and vegetables are tender, 20-25 minutes. (Cover edges with foil if crust is getting dark). Serve with a salad, as desired.

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Spiced Fried Fish with Lemon Pistachio Couscous

Serves 4

From Mediterranean Cooking by Pamela Clard

Ingredients:

  • 1 c couscous
  • 3/4 c boiling water
  • 2 tsp lemon zest
  • 1/4 c fresh lemon juice
  • 2 tsp + 1 Tbsp olive oil, divided
  • 1 small red onion, finely chopped
  • 1 garlic clove, crushed
  • 1/2 c roasted unsalted shelled pistachios
  • 1/2 c coarsely chopped mint
  • 1 Tbsp flour
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cumin
  • 1 tsp sweet smoked paprika
  • 1/4 tsp cayenne pepper
  • 4 white fish fillets (6 oz each)
  • 1 Tbsp olive oil
  • 1 lemon cut into 8 wedges

Directions:

To prepare couscous: in a medium heatproof bowl, combine couscous with 3/4 c boiling water, lemon zest and juice.  Cover and let stand about 5 minutes or until liquid is absorbed, fluffing with a fork occasionally.

Heat 2 tsp oil in a small skillet; cook onion and garlic, stirring until onion softens.  Stir onion mixture, nuts, mint through couscous and season to taste.

To prepare the fish: combine flour, coriander, cumin, paprika and cayenne pepper in a medium bowl.  Add fish and rub spice mixture all over it.

Heat 1 Tbsp oil in a large skillet; cook fish in batches until browned and cooked as desired.  Serve with coucous and wedges of lemon.

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Candied Bacon Cashews

  • 1/2 c sugar
  • 1/2 c water
  • 1 1/4 lb. raw cashews
  • 1/4 c diced, cooked bacon
  • half of the bacon fat from cooking
  • 1 Tbsp cold butter
  • smoked salt

Combine sugar and water in a saucepan and heat until boiling.  Add the cashews and stir continuously.  Use a pastry brush dipped in water to occasionally wipe the inside of the pot.

When the water evaporates and the sugar is carmelized, stir in the bacon.  Turn off the heat and add the bacon fat, butter and smoked salt to taste.  Transfer to a greased cookie sheet to cool, then break apart.

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Curried Turkey and Spinach Salad

Ingredients

  • 1/4 cup plain fat-free Greek yogurt
  • 1 tablespoon water
  • 1 tablespoon olive oil
  • 1 teaspoon curry powder
  • 1 teaspoon honey
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 5 cups loosely packed baby spinach
  • 2 cups chopped cooked skinless turkey (light and dark meat)
  • 1/2 cup coarsely chopped roasted, salted cashews
  • 1/2 cup golden raisins
  • 1/2 cup thinly sliced red onion

Preparation

1. Combine the first 7 ingredients in a large bowl; stir with a whisk. Add spinach and remaining ingredients; toss well to combine.

Nutritional Information

Amount per serving

  • Calories: 321
  • Fat: 13.3g
  • Protein: 26.1g
  • Carbohydrate: 27g
  • Fiber: 3.1g

 

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African Peanut Soup*

Serves 6

Ingredients:

  • 1 Tbsp olive oil, divided
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 Tbsp fresh ginger root, peeled and minced
  • 1 Tbsp curry powder
  • pinch red pepper flakes (or a lot more cayenne – 1-2 tsp)
  • 3 c peeled and diced sweet potatoes
  • 2 c chicken broth
  • 1 (28 oz) can diced tomatoes
  • 1 lb ground turkey (or use canned chickpeas for vegie version)
  • 1 tsp salt, divided
  • 1/4 tsp freshly ground black pepper
  • 1/2 chunky peanut butter
  • 1 (14 oz) can unsweetened lite coconut milk
  • 1 Tbsp brown sugar
  • chopped cilantro as garnish (optional)
  • chopped unsalted peanuts as garnish (optional)

Heat 1/2 Tbsp oil in a large pot over medium heat. Add onion and saute for 6 minutes or until softened. Add garlic, ginger, curry powder and red/cayenne pepper, and cook for 1 more minute. Stir in sweet potatoes, chicken broth and tomatoes and bring soup to a boil. Simmer, covered, 10 minutes.

In a large skillet, heat the remaining 1/2 Tbsp oil.  Add the turkey and cook, breaking up clumps, until the turkey is cooked through.  Drain and season with salt and pepper.

Whisk the peanut butter and coconut milk into the turkey.  Add this mixture and the brown sugar to the soup, stirring to combine.  Bring to a simmer and cook for 20 minutes.  Garnish with cilantro and peanuts, if desired.

 

  • Calories: 410
  • Fat 23 g
  • Carbs 31 g
  • Protein 25 g
  • fiber 6 g
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Chicken Stew with Shallots, Cider, and Butternut Squash*

  • Yield: 6 servings

Ingredients

  • 4 teaspoons olive oil, divided
  • 1 cup sliced shallots (about 6 medium)
  • 1 teaspoon curry powder
  • 1/3 cup all-purpose flour (about 1 1/2 ounces)
  • 1 1/4 pounds skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 2 cups fermented dry cider
  • 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
  • 1 tablespoon all-purpose flour
  • 1 cup water
  • 2 cups (1/2-inch) cubed peeled butternut squash (about 1 pound)
  • 1/4 cup sliced almonds, toasted
  • Chopped fresh parsley (optional)

Preparation

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add shallots; sauté 5 minutes or until tender and golden brown. Add curry powder; sauté 1 minute. Spoon shallot mixture into a large bowl.

Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add half of chicken mixture; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on all sides. Add browned chicken to shallot mixture. Repeat procedure with remaining chicken mixture, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

Add cider to pan, scraping pan to loosen browned bits. Combine 1 cup broth and 1 tablespoon flour, stirring with a whisk until smooth. Add broth mixture, remaining broth, and water; bring to a boil. Stir in chicken mixture, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Cover, reduce heat, and simmer 40 minutes, stirring occasionally.

Stir in squash. Simmer, uncovered, 55 minutes or until chicken and squash are very tender and sauce thickens. Spoon about 1 cup stew into each of 6 bowls; sprinkle each serving with 2 teaspoons almonds and parsley, if desired.

Amount per serving

  • Calories: 328
  • Calories from fat: 27%
  • Fat: 9.7g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 2g
  • Protein: 35.8g
  • Carbohydrate: 24.4g
  • Fiber: 2.9g
  • Cholesterol: 111mg
  • Iron: 3.1mg
  • Sodium: 628mg
  • Calcium: 85mg

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Wild Mushroom Pizza with Truffle Oil

1 pkg Pillsbury pizza dough

2 tsp olive oil

2 c thinly sliced shiitake mushroom caps

2 c sliced cremini mushrooms

1 ½ c sliced portobello mushrooms

2/3 c (about 2 ½ oz) grated fontina cheese, divided

2 tsp chopped fresh thyme

½ tsp truffle oil

¼ c grated fresh Parmesan cheese

¼ tsp salt

 

1.  Preheat oven to 475.

 

2.  Heat 2 tsp olive oil in a large nonstick skillet over medium heat.  Add ¼ tsp salt and mushrooms and cook 7 minutes or until mushrooms soften and moisture almost evaporates, stirring frequently.

 

3.  Sprinkle ¼ c fontina evenly over dough and arrange the mushroom mixture evenly over fontina.  Sprinkle with thyme; drizzle evenly with truffle oil.  Sprinkle remaining fontina and Parmesan cheese evenly over top.  Bake at 475 for 15 minutes or until crust is lightly browned.  Remove to cutting board and sprinkle with salt.  Cut into 8 slices.  Serve immediately.  Yield: 4 servings.

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Beef-and-Butternut Squash Chili+

6 plus points
Yield: Makes 8 servings (serving size: 1 cup)
This is pretty mild – could stand to be spiced up.

1 pound extra-lean ground beef (I used stew beef instead)
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
2 (14.5-ounce) cans Mexican-style stewed tomatoes, chopped
1 (16-ounce) can chili beans
1/2 small butternut squash, peeled and cubed (about 1 1/2 cups)
1 cup low-sodium beef broth
1 1/2 teaspoons ground cumin
1 1/2 teaspoons chili powder
1 cup frozen corn kernels

Cook beef, bell pepper, and next 2 ingredients in a Dutch oven over medium-high heat until meat crumbles and is no longer pink. Drain well, and return to Dutch oven.

Stir in tomatoes and next 5 ingredients; bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and simmer, stirring occasionally, 15 minutes. Stir in corn, and cook, uncovered, 15 minutes or until squash is tender and chili is thickened.

CALORIES 234 (22% from fat); FAT 6g (sat 2.3g,mono 2.3g,poly 0.4g); IRON 2.9mg; CHOLESTEROL 21mg; CALCIUM 65mg; CARBOHYDRATE 30g; SODIUM 642mg; PROTEIN 17g; FIBER 6.8g

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Spicy Moroccan Chickpeas

 

8 points

Yield: 8 servings (serving size: 3/4 cup chickpea mixture, 2 tablespoons cilantro, 1 1/2 teaspoons mint, 1 tablespoon almonds, and 1/2 cup couscous)

1/4 cup extra-virgin olive oil
3 large garlic cloves, peeled
2 cups thinly sliced red onion
1/2 cup dried apricots, sliced
1 tablespoon ras el hanout (Moroccan spice blend) or garam masala
1 teaspoon salt
3/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
1 (3-inch) cinnamon stick
1/2 cup water
1 1/2 teaspoons grated lemon rind
1 1/2 tablespoons fresh lemon juice
2 (15-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1 (28-ounce) can no-salt-added whole tomatoes, undrained and chopped
6 cups escarole, torn into 1-inch pieces
1 cup cilantro leaves
1/4 cup mint leaves
1/2 cup roasted whole almonds, coarsely chopped
4 cups hot cooked couscous

1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add garlic; cook for 1 minute, stirring constantly. Remove garlic from pan using a slotted spoon; discard or reserve for another use. Add onion and next 6 ingredients (through cinnamon stick) to pan; sauté for 7 minutes or until the onion is lightly browned, stirring occasionally. Add 1/2 cup water, rind, juice, chickpeas, and tomatoes; bring to a boil. Reduce heat, and simmer for 7 minutes, stirring occasionally.

2. Stir in escarole; simmer for 1 minute or until escarole wilts. Remove from heat. Sprinkle with cilantro and mint; top with almonds. Serve over couscous.


CALORIES 406 ; FAT 12.7g (sat 1.5g,mono 8.1g,poly 2.4g); CHOLESTEROL 0.0mg; CALCIUM 127mg; CARBOHYDRATE 62.8g; SODIUM 512mg; PROTEIN 12.6g; FIBER 9.6g; IRON 3.8mg