Cooking Group Recipes

Creamy Mashed Cauliflower

4 servings, 3/4 cup each

Active Time: 15 minutes

Total Time: 30 minutes

INGREDIENTS

· 8 cups bite-size cauliflower florets (about 1 head)

· 4 cloves garlic, crushed and peeled

· 1/3 cup nonfat buttermilk (see Tip)

· 4 teaspoons extra-virgin olive oil, divided

· 1 teaspoon butter

· 1/2 teaspoon salt

· Freshly ground pepper to taste

· Snipped fresh chives for garnish

PREPARATION

1. Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.)

2. Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

TIPS & NOTES

· Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

NUTRITION

Per serving: 107 calories; 7 g fat (1 g sat, 4 g mono); 3 mg cholesterol; 10 g carbohydrates; 5 g protein; 4 g fiber; 339 mg sodium; 288 mg potassium.

Nutrition Bonus: Vitamin C (150% daily value), Folate (22% dv).

1/2 Carbohydrate Serving

Exchanges: 2 vegetable, 1 1/2 fat

www.eatingwell.com

Tarragon Chicken - www.eatingwell.com

4 servings

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS

· 4 boneless, skinless chicken breasts, trimmed of fat (1-1 1/4 pounds total)

· 1/4 teaspoon salt, plus more to taste

· 1/4 teaspoon freshly ground pepper, plus more to taste

· 3 teaspoons extra-virgin olive oil, or canola oil, divided

· 1/4 cup finely chopped shallots

· 1/2 cup reduced-sodium chicken broth

· 1/2 cup dry white wine

· 1 tablespoon Dijon mustard

· 1 tablespoon reduced-fat sour cream

· 1 tablespoon chopped fresh tarragon

PREPARATION

1. Season chicken on both sides with 1/4 teaspoon each salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and tent with foil.

2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to pan. Add shallots; cook, stirring, until softened, 2 to 3 minutes. Add broth and wine and bring to a simmer. Cook until reduced by half, about 3 minutes.

3. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir mustard, sour cream and tarragon into sauce. Season to taste with salt and pepper and spoon over the chicken.

NUTRITION

Per serving: 199 calories; 7 g fat (2 g sat, 4 g mono); 65 mg cholesterol; 3 g carbohydrates; 24 g protein; 0 g fiber; 316 mg sodium; 262 mg potassium.

Exchanges: 3 very lean meat, 2 fat

Quinoa Pilaf with Pine Nuts - www.foodnetwork.com

2007 Ellie Krieger, All rights reserved

Prep Time:

5 min

Inactive Prep Time:

--

Cook Time:

20 min

Level:

--

Serves:

6 servings, serving size 3/4 cup

Directions

2 cups low-sodium chicken broth

Ingredients

· 1 cup quinoa, rinsed

· 1/4 cup pine nuts

· 1 tablespoon olive oil

· 1/2 large onion, chopped

· 1/3 cup chopped fresh parsley leaves

· Salt and pepper

Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.

Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside. Heat the oil in the same skillet over a medium-high heat. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about 6 minutes.

When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions, and parsley. Season with salt and pepper and serve.

Per Serving:

Calories 180; Total Fat 8 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 3 g) ; Protein 6 g; Carb 23 g; Fiber 2 g; Cholesterol 0 mg; Sodium 30 mg

Roasted Peach Sundaes

http://www.eatingwell.com/recipes/roasted_peach_sundaes.html

From EatingWell: August/September 2006

This easy dessert satisfies a sweet tooth while adding another serving of fruit, contributing vitamins and antioxidants.

6 servings | Active Time: 5 minutes | Total Time: 30 minutes

Ingredients

• 3 ripe peaches, halved and pitted
• 1 tablespoon brown sugar
• 2 teaspoons lemon juice
• 3 cups nonfat vanilla frozen yogurt
• 6 gingersnaps, crumbled (optional)

Preparation

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

2. Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.

3. Top each peach half with a 1/2-cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps (if using). Serve immediately.

Nutrition

Per serving : 138 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 2 mg Cholesterol; 30 g Carbohydrates; 5 g Protein; 1 g Fiber; 64 mg Sodium; 346 mg Potassium

2 Carbohydrate Serving

Exchanges: 1/2 fruit, 1 1/2 other carbohydrates