Serves 4
Ingredients
- 4 plum tomatoes, chopped
- 1/4 cup minced fresh basil
- 2 teaspoons olive oil
- 1 clove garlic, minced
- Freshly ground pepper
- 1/4 pound crusty Italian peasant bread, cut into 4 slices and toasted
Directions
Combine tomatoes, basil, oil, garlic and pepper in a medium bowl. Cover and let stand 30 minutes. Divide tomato mixture with any juices among the toast. Serve at room temperature.
Nutritional Analysis
(per serving)| Serving size: 1 slice | |||
| Calories | 120 | Cholesterol | 0 mg |
| Protein | 4 g | Sodium | 172 mg |
| Carbohydrate | 19 g | Fiber | 2 g |
| Total fat | 3.5 g | Potassium | 333 mg |
| Saturated fat | 0.5 g | Calcium | 40 mg |
| Monounsaturated fat | |||
Dietitian's tip:This hearty main dish can be prepared ahead, refrigerated and baked later.
Add the timesaving "no-boil" noodles directly to the dish.
Serves 8
Ingredients
2 tablespoons plus 2 teaspoons olive oil
1 1/2 tablespoons all-purpose (plain) flour
2 garlic cloves, minced
1 cup plain soy milk (soya milk)
1 cup vegetable stock
2 green (spring) onions, including tender green tops, sliced
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ounces fresh cremini or shiitake mushrooms, sliced
1 shallot, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
6 cups baby spinach leaves, chopped
2 cups fat-free ricotta cheese
3/4 cup grated Parmesan cheese
1 egg white
12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
1 tablespoon chopped fresh basil
Directions
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.
In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.
Nutritional Analysis
(per serving)| Calories | 288 | Monounsaturated fat | 4 g |
| Protein | 17 g | Cholesterol | 6 mg |
| Carbohydrate | 39 g | Sodium | 526 mg |
| Total fat | 8 g | Fiber | 4 g |
| Saturated fat | 2 g |
Dietitian's tip:A staple in homes all over Ireland, this hearty round wheat bread is a snap to make. It's typically cut into wedges and served with jam for the morning meal. Don't forget to cut an X into the top of the dough.
Makes 24 slices
Ingredients
2 cups whole-wheat (wholemeal) flour
1 1/2 cups all-purpose (plain) flour, plus extra for kneading and dusting
1/2 cup wheat germ
2 teaspoons baking soda (bicarbonate of soda)
1/4 teaspoon salt
2 cups low-fat buttermilk
1 egg, lightly beaten
Directions
Preheat the oven to 400 F. Have ready a nonstick baking sheet.
In a bowl, combine the flours, wheat germ, baking soda and salt. Whisk to blend. Beat in the buttermilk and egg and stir just until moistened.
Turn the dough out onto a generously floured work surface and, with floured hands, gently knead it 8 to 10 times; the dough will be sticky. Gather into a loose ball.
On the baking sheet, form the dough into a 7-inch round. Dust the top of dough with a small amount of flour. Cut a 4-inch X into the top of the dough, cutting about 1/2 inch deep. Bake until the bread splits open at the X and makes a hollow sound when the underside is tapped, 25 to 30 minutes. Transfer to a wire rack and let cool for 2 hours (ideally) before slicing.
Nutritional Analysis
(per serving)| Serving size: 1 slice | |||
| Calories | 82 | Cholesterol | 10 mg |
| Protein | 4 g | Sodium | 154 mg |
| Carbohydrate | 15 g | Fiber | 2 g |
| Total fat | 1 g | Potassium | 104 mg |
| Saturated fat | 0 g | Calcium | 30 mg |
| Monounsaturated fat | 0 g | ||
Dietitian's tip:Pineapple is a good source of vitamin C. One-half cup pineapple provides 12 milligrams of vitamin C — about 20 percent of your daily need for vitamin C.
Serves 8
Ingredients
For the marinade
1 tablespoon olive oil
1/4 teaspoon ground cloves
1 teaspoon ground cinnamon
2 tablespoons dark honey
1 tablespoon fresh lime juice
1 firm yet ripe pineapple
1 tablespoon dark rum (optional)
1 tablespoon grated lime zest
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill).
To make the marinade, in a large bowl, combine the olive oil, cloves, cinnamon, honey and lime juice and whisk to blend. Set aside.
Cut off the crown of leaves and the base of the pineapple. Stand the pineapple upright and, using a large, sharp knife, pare off the skin, cutting downward just below the surface in long, vertical strips. Cut off any remaining small brown "eyes" on the fruit. Stand the peeled pineapple upright and cut it in half lengthwise. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core.
Place the pineapple in the bowl with the marinade and stir to coat the pineapple.
Place on the grill and cook about 3 to 4 minutes, basting once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more minutes.
Remove the pineapple from the grill and place on a platter or individual serving plates. Brush with the rum, if using, and sprinkle with the lime zest. Serve hot or warm.
Nutritional Analysis
(per serving)| Serving size: 1 wedge | |||
| Calories | 79 | Monounsaturated fat | 1 g |
| Protein | <1> | Cholesterol | 0 mg |
| Carbohydrate | 15 g | Sodium | 1 mg |
| Total fat | 2 g | Fiber | 1 g |
| Saturated fat | <1> | ||
Dietitian's tip:Any good baking apple, such as Golden Delicious, Rome or Granny Smith, holds its shape beautifully for this dish. Serve it as a light dessert, or alongside roasted pork or pork tenderloin.
Serves 6
Ingredients
1/3 cup dried cherries, coarsely chopped
3 tablespoons chopped almonds
1 tablespoon wheat germ
1 tablespoon firmly packed brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
6 small Golden Delicious apples, about 1 3/4 pounds total weight
1/2 cup apple juice
1/4 cup water
2 tablespoons dark honey
2 teaspoons walnut oil or canola oil
Directions
Preheat the oven to 350 F.
In a small bowl, toss together the cherries, almonds, wheat germ, brown sugar, cinnamon and nutmeg until all the ingredients are evenly distributed. Set aside.
The apples can be left unpeeled, if you like. To peel the apples in a decorative fashion, with a vegetable peeler or a sharp knife, remove the peel from each apple in a circular motion, skipping every other row so that rows of peel alternate with rows of apple flesh. Working from the stem end, core each apple, stopping 3/4 inch from the bottom.
Divide the cherry mixture evenly among the apples, pressing the mixture gently into each cavity. Arrange the apples upright in a heavy ovenproof frying pan or small baking dish just large enough to hold them. Pour the apple juice and water into the pan. Drizzle the honey and oil evenly over the apples, and cover the pan snugly with aluminum foil. Bake until the apples are tender when pierced with a knife, 50 to 60 minutes.
Transfer the apples to individual plates and drizzle with the pan juices. Serve warm or at room temperature.
Nutritional Analysis
(per serving)| Serving size: 1 apple | |||
| Calories | 179 | Monounsaturated fat | 2 g |
| Protein | 2 g | Cholesterol | 0 mg |
| Carbohydrate | 37 g | Sodium | 5 mg |
| Total fat | 4 g | Fiber | 5 g |
| Saturated fat | 0 g | ||
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