Hot Crab Dip
Ingredients
- 8 ounces reduced-fat cream cheese (Neufchatel), room temperature
- 1/4 cup reduced-fat sour cream
- 1/4 teaspoon hot sauce
- 1/4 teaspoon crab boil spices, (recommended: Old Bay)
- 1 garlic clove, minced
- Kosher salt and freshly ground pepper
- 12 ounces fresh crab meat, picked over for bits of shell and patted dry
- 2 scallions, thinly sliced
- 2 tablespoons chopped fresh parsley
- 2 to 3 teaspoons fresh lemon juice
- Whole-wheat crackers for serving, optional
Preparation
Stir together the cream cheese, sour cream, hot sauce, crab boil spice, and garlic in a medium saucepan until smooth; season, to taste, with salt and pepper. Heat the cream cheese mixture over medium-low heat until warm, stirring constantly, 2 to 3 minutes. Fold in the crab, scallions, parsley and lemon juice and warm until heated through, about 1 minute more. Serve immediately.
Nutritional Information per 1/4 cup serving (does not include crackers)
Calories 125; Total Fat 8g (Sat Fat 4g, Mono Fat 2g, Poly Fat 0.5g);
Protein 11g; Carb 2g; Fiber 0g; Cholesterol 58mg; Sodium 349mg
Butternut Squash and Parsnip Baked Pasta
This meatless dish combines two autumn vegetables that I love. It's warming, spicy, and very satisfying. It's homey enough to serve on weeknights and festive enough to serve during the holidays.
Yield: 4 servings (serving size: 2 cups)
Ingredients
- 1 tablespoon olive oil
- 1 cup finely chopped onion
- 1/4 teaspoon crushed red pepper
- 2 garlic cloves, minced
- 2 cups (1/2-inch) cubed peeled butternut squash
- 1 cup chopped parsnip
- 1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
- 1 tablespoon chopped fresh or 1 teaspoon dried parsley
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground allspice
- 1/2 teaspoon salt, divided
- 1/2 teaspoon black pepper, divided
- 2 cups uncooked penne pasta
- 1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
- Cooking spray
- 1 1/2 tablespoons butter
- 2 tablespoons all-purpose flour
- 1 cup 1% low-fat milk
Preparation
Preheat oven to 375°.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, red pepper, and garlic; sauté 3 minutes. Add squash and parsnip; sauté 10 minutes. Stir in sage, parsley, nutmeg, allspice, 1/4 teaspoon salt, and 1/4 teaspoon black pepper; remove from heat.
Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1 cup cooking liquid. Combine squash mixture, pasta, and 1/4 cup cheese in an 11 x 7-inch baking dish coated with cooking spray, tossing gently to combine.
Melt butter in a medium saucepan over medium heat. Add flour; cook 3 minutes, stirring constantly with a whisk. Add milk; cook 5 minutes, stirring constantly with a whisk. Gradually add reserved cooking liquid; cook 2 minutes or until thick, stirring constantly with a whisk. Add 1/4 teaspoon salt and 1/4 teaspoon pepper.
Pour milk mixture over pasta mixture; sprinkle with 1/4 cup cheese. Bake at 375° for 30 minutes or until lightly browned.
Nutritional Information
Calories: 437 (28% from fat) Cholesterol: 25mg
Fat: 13.4g (sat 6.1g, mono 5.1g, poly 1g) Iron: 3.1mg
Protein: 16.5g Sodium: 607mg
Carbohydrate: 63.6g Calcium: 297mg
Fiber: 5.3g Cholesterol: 25mg
Winter Greens, Asiago, and Anchovy Pizza
Anchovies and raisins, a popular eastern Mediterranean pairing, bring a salty sweetness to this calcium-rich pizza. Use any combination of cool-weather greens you like--collard greens, kale, or mustard greens.
Yield: 4 servings (serving size: 2 wedges)
Ingredients
- Cooking spray
- 1 cup sliced red onion (about 1 medium)
- 3 tablespoons raisins
- 3 garlic cloves, minced
- 2 canned anchovy fillets, minced
- 3 cups loosely packed baby spinach (about 3 ounces)
- 3 cups chopped turnip greens (about 5 ounces)
- 1/4 teaspoon salt
- 1/4 teaspoon crushed red pepper
- 1 (10-ounce) Italian cheese-flavored thin pizza crust (such as Boboli)
- 3/4 cup (3 ounces) shredded part-skim mozzarella cheese
- 1/2 cup (2 ounces) grated Asiago cheese
Preparation
Preheat oven to 400°.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add red onion, and cook for 10 minutes or until tender, stirring occasionally. Add 3 tablespoons raisins, garlic, and anchovies; cook for 2 minutes, stirring frequently. Add spinach and greens; cover and cook for 4 minutes or until spinach and greens wilt. Uncover and cook for 3 minutes or until liquid evaporates. Stir in 1/4 teaspoon salt and pepper. Cool slightly.
Place crust on a baking sheet. Sprinkle crust evenly with mozzarella; top evenly with spinach mixture. Sprinkle Asiago evenly over spinach mixture. Bake at 400° for 12 minutes or until cheese melts and begins to brown. Cut pizza into 8 wedges.
Nutritional Information
Calories: 391 (30% from fat) Cholesterol: 26mg
Fat: 13.1g (sat 5.9g, mono 3.3g, poly 3g) Iron: 4.3mg
Protein: 20g Sodium: 833mg
Carbohydrate: 49.6g Calcium: 528mg
Fiber: 3.9g
Napa Cabbage and Snow Pea Slaw
This salad tastes best after chilling in the refrigerator for about 30 minutes.
Yield: 4 servings (serving size: 1 cup)
Ingredients
- Dressing:
- 2 tablespoons sugar
- 2 tablespoons fresh lime juice
- 1 tablespoon fish sauce
- 1 teaspoon dark sesame oil
- 1/2 teaspoon grated peeled fresh ginger
- Dash of ground red pepper
- Slaw:
- 4 cups (1/4-inch) slices napa (Chinese) cabbage
- 1/2 cup snow peas, trimmed and cut lengthwise into (1/8-inch) thin strips
- 1/2 cup fresh bean sprouts
- 1/2 cup (1/8-inch) julienne-cut peeled jicama
- 1/4 cup (1/8-inch) julienne-cut red bell pepper
- 2 tablespoons thinly sliced green onions
- 2 tablespoons finely chopped fresh cilantro
Preparation
To prepare dressing, combine first 6 ingredients, stirring with a whisk.
To prepare slaw, combine cabbage and remaining ingredients in a large bowl. Add dressing, and toss well to coat. Chill 30 minutes.
Nutritional Information
Calories: 65 (19% from fat) Cholesterol: 0.0mg
Fat: 1.4g (sat 0.2g, mono 0.5g, poly 0.6g) Iron: 1.1mg
Protein: 2.2g Sodium: 396mg
Carbohydrates: 12.3g Calcium: 86mg
Fiber: 2.3g
Jeweled Fruit Salad
In Mexico, copas de frutas (fruit cups) are popular street food. They typically consist of fresh fruit sprinkled with lime juice and chili powder and are the inspiration for this jewel-colored fruit salad. Jicama (pronounced HEE-kah-mah), also known as a Mexican potato or turnip, tastes like a cross between an apple and a potato and adds crunch to the salad.
Yield: 8 servings (serving size: 1 cup)
Ingredients
- 1/2 cup pomegranate seeds (about 1 pomegranate)
- 1/2 cup julienne-cut peeled jicama
- 1/3 cup sliced seeded kumquats (about 6 medium)
- 2 medium ripe mangoes, peeled and cut into thin slices
- 2 tangerines or clementines, peeled and sectioned
- 2 blood oranges, peeled and sectioned
- 1 pear, thinly sliced
- 2 tablespoons fresh lime juice
- 2 tablespoons honey
- 1/4 teaspoon ground red pepper
- 1/8 teaspoon coarse sea salt
Preparation
1. Combine first 7 ingredients in a large bowl; toss gently. Combine lime juice, honey, pepper, and salt in a small bowl, stirring well with a whisk. Pour over fruit; toss gently to coat. Serve at room temperature.
Nutritional Information
Calories: 118 Cholesterol: 0.0mg
Fat: 0.4g (sat 0.1g, mono 0.1g, poly 0.1g) Iron: 0.4mg
Protein: 1.3g Sodium: 37mg
Carbohydrate: 30g Calcium: 39mg
Fiber: 4.2g
Seared Sea Scallops with Satsuma, Parsley, and Shallot Salsa
Cook the scallops in two batches if needed to prevent crowding the pan.
Yield: 6 servings
Ingredients
- 1/2 cup minced shallots (about 2 shallots)
- 3 tablespoons chopped fresh parsley
- 1 tablespoon grated satsuma orange rind
- 3 tablespoons fresh satsuma orange juice
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon white wine vinegar
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground black pepper, divided
- 2 satsuma oranges, peeled and sectioned
- Cooking spray
- 18 large sea scallops (about 1 3/4 pounds)
- 2 cups trimmed watercress (about 1 bunch)
- Satsuma orange wedges (optional)
Preparation
1. Combine first 6 ingredients in a small bowl. Add 1/4 teaspoon salt and 1/4 teaspoon pepper; stir well with a whisk. Add the satsuma orange sections. Let stand 30 minutes.
2. Heat a cast-iron skillet over medium-high heat. Coat pan with cooking spray. Add scallops to pan; cook 2 minutes or until browned. Turn scallops over. Sprinkle with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper; cook 2 minutes or until done.
3. Place 1/3 cup watercress on each of 6 plates. Arrange 3 scallops on each serving; top each serving with 2 tablespoons salsa. Garnish with orange wedges, if desired.
Nutritional Information
Calories: 187 (28% from fat) Cholesterol: 44mg
Fat: 5.7g (sat 0.8g, mono 3.4g, poly 0.9g) Iron: 0.8mg
Protein: 23.2g Sodium: 418mg
Carbohydrate: 10.5g Calcium: 67mg
Fiber: 0.9g
Chinese Chicken and Persimmon Lettuce Wraps
Asian preparations are natural for persimmons. You can also serve individual wraps as appetizers.
Yield: 4 servings (serving size: 3 wraps)
Ingredients
- 1 1/2 teaspoons peanut oil
- 1/2 cup minced green onions
- 2 teaspoons cornstarch
- 1 pound ground chicken
- 1 cup chopped peeled ripe Fuyu persimmon (about 2)
- 1/2 cup chopped water chestnuts
- 1 tablespoon grated peeled fresh ginger
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons fresh orange juice
- 1 tablespoon oyster sauce
- 12 Boston lettuce leaves
Preparation
Heat peanut oil in a large skillet over medium-high heat. Add onions, cornstarch, and chicken to pan; sauté for 4 minutes or until chicken is done, stirring to crumble. Add persimmon, water chestnuts, ginger, soy sauce, juice, and oyster sauce to pan; cook for 2 minutes. Remove from heat. Spoon 1/4 cup chicken mixture into center of each lettuce leaf; roll up jelly-roll fashion.
Nutritional Information
Calories: 247 (40% from fat) Cholesterol: 75mg
Fat: 11g (sat 2.8g, mono 4g, poly 2.7g) Iron: 2.1mg
Protein: 20.2g Sodium: 392mg
Carbohydrate: 19.3g Calcium: 34mg
Fiber: 3.4g
Spiedini of Chicken and Zucchini with Almond Salsa Verde
These grilled kebabs are paired with a zesty sauce of herbs, nuts, citrus, and capers. For a backyard barbecue, prepare the salsa up to a day ahead, and assemble the skewers earlier in the day. Coat with cooking spray and seasonings just before grilling.
Yield: 6 servings (serving size: 2 spiedini and 2 1/2 tablespoons salsa)
Ingredients
- Salsa:
- 1 cup chopped fresh parsley
- 2 tablespoons chopped almonds, toasted
- 2 tablespoons chopped fresh chives
- 3 tablespoons capers, chopped
- 1/2 teaspoon grated lemon rind
- 3 tablespoons fresh lemon juice
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon chopped fresh thyme
- 1/2 teaspoon chopped fresh oregano
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 1 garlic clove, minced
- Spiedini:
- 1 1/2 pounds skinless, boneless chicken breasts, cut into 1-inch pieces
- 6 small zucchini, cut into 1-inch slices (about 1 1/4 pounds)
- Cooking spray
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
Preparation
1. Soak 12 (10-inch) wooden skewers in water 30 minutes to prevent burning.
2. Prepare grill to medium-high heat.
3. To prepare salsa, combine first 12 ingredients; set aside.
4. To prepare spiedini, thread chicken and zucchini alternately onto each of 12 (10-inch) skewers. Coat spiedini with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place on grill rack; grill 6 minutes or until done, turning once. Serve with salsa.
Nutritional Information
Calories: 187 (26% from fat) Cholesterol: 66mg
Fat: 5.5g (sat 0.9g, mono 2.9g, poly 1.1g) Iron: 2.1mg
Protein: 28.7g Sodium: 376mg
Carbohydrate: 6.3g Calcium: 56mg
Fiber: 2.2g
Spicy Filet Mignon with Grilled Sweet Onion
If you can't find sweet onions such as Vidalia, white or yellow onions will work fine, too. Serve with a tossed green salad.
Yield: 4 servings (serving size: 1 filet and 1/4 cup onion mixture)
Ingredients
- Cooking spray
- 2 cups vertically sliced Vidalia or other sweet onion
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 1 teaspoon garlic powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/4 teaspoon salt
- 1/4 teaspoon ground red pepper
- 1/4 teaspoon black pepper
- 4 (4-ounce) filet mignons
Preparation
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add onion; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Cook 8 minutes or until browned, stirring occasionally. Remove from pan; keep warm.
Combine garlic powder and next 5 ingredients (through 1/4 teaspoon black pepper) in a small bowl. Sprinkle garlic mixture over both sides of beef. Add beef to pan. Grill 5 minutes on each side or until desired degree of doneness. Serve with onion mixture.
Nutritional Information
Calories: 313 (63% from fat) Cholesterol: 74mg
Fat: 22g (sat 8.7g, mono 9.2g, poly 0.9g) Iron: 3mg
Protein: 21g Sodium: 269mg
Carbohydrate: 6.7g Calcium: 27mg
Fiber: 1.1g
Upside-Down Fudge-Almond Tart
Decadent, rich, and intensely chocolaty, this recipe garnered our highest rating for flavor. It's a bit of a splurge, an indulgent way to cap off a Valentine's Day meal. Leftovers keep well in the fridge for up to five days.
Yield: 10 servings (serving size: 1 wedge)
Ingredients
- Cooking spray
- 1 cup coarsely chopped almonds, toasted
- 4 ounces bittersweet chocolate, coarsely chopped
- 6 tablespoons unsalted butter
- 2.25 ounces all-purpose flour (about 1/2 cup)
- 3 tablespoons sifted Dutch process cocoa
- 1/4 teaspoon salt
- 2 large eggs
- 6 tablespoons sugar
- 2 tablespoons golden cane syrup (such as Lyle's Golden Syrup)
- 3/4 teaspoon vanilla extract
Preparation
1. Preheat oven to 350°. Set oven rack to lowest third of oven.
2. Coat a 9-inch round removable-bottom tart pan with cooking spray. Sprinkle almonds in pan.
3. Combine chocolate and butter in the top of a double boiler. Cook over simmering water until chocolate melts, stirring occasionally. Remove from heat; set aside.
4. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Dutch process cocoa, and salt in a medium bowl, stirring with a whisk.
5. Place eggs in a large bowl; beat with a mixer at medium speed 2 minutes or until thick and pale. Gradually add sugar, 1 tablespoon at a time, beating at medium speed 2 minutes or until sugar dissolves. Add golden cane syrup and vanilla; beat on low speed 1 minute or until blended. Add chocolate mixture; beat 1 minute or until blended. Add flour mixture, and beat on low speed just until combined.
6. Pour batter over nuts into the prepared pan, spreading evenly. Bake in lower third of oven at 350° for 20 minutes or until a wooden pick inserted into the center comes out with a few moist crumbs. Cool tart in pan 20 minutes on wire rack. Invert tart onto serving platter.
Nutritional Information
Calories: 281 Cholesterol: 60mg
Fat: 19.8g (sat 7.7g, mono 8.1g, poly 2.1g) Iron: 1.6mg
Protein: 5.9g Sodium: 80mg
Carbohydrate: 24.6g Calcium: 45mg
Fiber: 2.7g
Roasted Banana Bars with Browned Butter–Pecan Frosting
Yield: 2 dozen (serving size: 1 bar)
Ingredients
- Bars:
- 2 cups sliced ripe banana (about 3 medium)
- 1/3 cup packed dark brown sugar
- 1 tablespoon butter, chilled and cut into small pieces
- 9 ounces cake flour (about 2 1/4 cups)
- 3/4 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 cup nonfat buttermilk
- 1 teaspoon vanilla extract
- 1/2 cup butter, softened
- 1 1/4 cups granulated sugar
- 2 large eggs
- Baking spray with flour
- Frosting:
- 1/4 cup butter
- 2 cups powdered sugar
- 1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
- 1 teaspoon vanilla extract
- 1/4 cup chopped pecans, toasted
Preparation
1. Preheat oven to 400°.
2. To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400° for 35 minutes, stirring after 17 minutes. Cool slightly.
3. Reduce the oven temperature to 375°.
4. Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.
5. Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.
6. To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.
Nutritional Information
Calories: 221 (0.0% from fat) Cholesterol: 39mg
Fat: 8.4g (sat 4.7g, mono 2.3g, poly 0.6g) Iron: 1mg
Protein: 2.3g Sodium: 117mg
Carbohydrate: 35.1g Calcium: 23mg
Fiber: 0.6g
