Feta and Green Onion Couscous Cakes over Tomato-Olive Salad

This is an incredible recipe, one that had to make the blog. Easy  and so delicious – I can’t wait to make it again. The tomato olive salad really complimented the cakes. I got this recipe from Cooking Light, June 2009.

feta couscous cakes2

 

Ingredients:

CAKES:
1/3 cup uncooked whole-wheat couscous
1/2 cup boiling water
1/4 cup (1 ounce) crumbled feta cheese
3 tablespoons egg substitute
2 tablespoons finely chopped green onions
1/8 teaspoon freshly ground black pepper
2 teaspoons olive oil
Cooking spray

SALAD:
2/3 cup chopped seeded tomato
2 tablespoons chopped pitted kalamata olives
2 tablespoons chopped fresh parsley
2 teaspoons red wine vinegar
1/2 teaspoon olive oil
1/8 teaspoon freshly ground black pepper
3 cups gourmet salad greens

Preparation:

To prepare cakes:

  1. Place couscous in a medium bowl
  2. Stir in 1/2 cup boiling water.
  3. Cover and let stand 5 minutes or until liquid is absorbed.
  4. Fluff with a fork and cool slightly.
  5. Add cheese and the next 3 ingredients (through pepper).
  6. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  7. Spoon about 1/3 cup couscous mixture into 4 mounds in pan.
  8. Lightly press with a spatula to flatten to 1/2 inch.
  9. Cook 2 minutes or until lightly browned.
  10. Coat tops of cakes with cooking spray.
  11. Carefully turn cakes over; cook 2 minutes or until heated.

To prepare salad:

  1. Combine tomato and next 5 ingredients (through 1/8 teaspoon pepper).
  2. Arrange 1 1/2 cups greens on each of 2 plates.
  3. Top each serving with 1/2 cup tomato mixture.
  4. Arrange 2 cakes over tomato mixture.

 

Nutritional Information:
Calories 289
Fat 14 g
Satfat 3.6 g
Monofat 8.1 g
Polyfat 1.8 g
Protein 10.7 g
Carbohydrate 30.6 g
Fiber 4.4 g
Cholesterol 13 mg
Iron 2.7 mg
Sodium 478 mg
Calcium 154 mg

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Roasted Butternut Squash Soup with Shallots

It feels like it’s the first day of fall however it’s the middle of October and it’s still in the 70s. I want it to be fall dammit, so we’re having soup.

This recipe is from Cooking Light. I added in a small red onion because I didn’t have four shallots and added way more ginger than the recipe called for so it had a little heat. (I thought roasting it might mellow it some. Next time, I’ll stick to the recipe on that one.) Served it with a white blend and crusty bread. Delicious.

butternut shallot soup
Ingredients:
4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
1 tablespoon olive oil
1/4 teaspoon salt
4 large shallots, peeled and halved
1 (1/2-inch) piece peeled fresh ginger, thinly sliced
2 1/2 cups fat-free, less-sodium chicken broth
2 tablespoons (1-inch) slices fresh chives
Cracked black pepper (optional)

Preparation:

  1. Preheat oven to 375°.
  2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well.
  3. Bake at 375° for 50 minutes or until tender, stirring occasionally.
  4. Cool 10 minutes.
  5. Place half of squash mixture and half of broth in a blender.
  6. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  7. Place a clean towel over opening in blender lid (to avoid splatters).
  8. Blend until smooth.
  9. Pour into a large saucepan.
  10. Repeat procedure with remaining squash mixture and broth.
  11. Cook over medium heat 5 minutes or until thoroughly heated.
  12. Top with chives and pepper, if desired.

Yield: 6 servings (serving size: 2/3 cup soup and 1 teaspoon chives)

Nutritional Information:
Calories 112
Caloriesfromfat 20 %
Fat 2.5 g
Satfat 0.4 g
Monofat 1.7 g
Polyfat 0.3 g
Protein 3.3 g
Carbohydrate 22.4 g
Fiber 3.6 g
Cholesterol 0.0 mg
Iron 1.6 mg
Sodium 266 mg
Calcium 84 mg

Roasted Cauliflower and Fettuccini

Roasted cauliflower is addictive, coupled with citrus and garlic and pasta? Divine! A few simple ingredients that are transcended by putting them together. It’s from Cooking Light, September 2012. I couldn’t wait to get it up on my blog. This is an amazing recipe and I didn’t change anything with the exception of the pasta. I didn’t have fettuccine so I used linguine. We served it with a Chateau Ste. Michelle Riesling which was a perfect pairing.

RoastedCauliflowerpasta

Ingredients:
1 head cauliflower, cut into florets
3 tablespoons water
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
4 1/2 teaspoons olive oil, divided
8 ounces uncooked fettuccine
1 1/2 ounces pancetta or cured bacon, finely chopped
1 1/2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons chopped fresh thyme
1 1/2 teaspoons minced fresh garlic
2 ounces Parmigiano-Reggiano cheese, shaved (about 1/2 cup)

Preparation:

  1. Preheat oven to 400°.
  2. Combine first 4 ingredients; drizzle with 2 teaspoons olive oil. Toss.
  3. Arrange mixture on a baking sheet; bake at 400° for 40 minutes or until cauliflower is tender and golden, stirring twice.
  4. Cook pasta according to package directions, omitting salt and fat.
  5. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid.
  6. Heat a large skillet over medium heat and add pancetta.
  7. Cook for 5 minutes or until crisp, stirring frequently.
  8. Remove pancetta and set aside.
  9. Add remaining 2 1/2 teaspoons oil to drippings in pan.
  10. Add 1/2 cup reserved cooking liquid to drippings in pan and bring to a boil over high heat.
  11. Boil 30 seconds or until emulsified, stirring constantly with a whisk.
  12. Add rind, juice, thyme, and garlic to pan.
  13. Add pasta; toss.
  14. Remove from heat.
  15. Add cauliflower and pancetta; toss.
  16. Top with cheese and serve immediately.

Serves 4 (serving size 1-1/4 cups)

Nutritional Information:
Calories 410
Fat 13.6 g
Satfat 4.9 g
Monofat 4.9 g
Polyfat 0.8 g
Protein 19.3 g
Carbohydrate 55.7 g
Fiber 7.7 g
Cholesterol 20 mg
Iron 3.1 mg
Sodium 583 mg
Calcium 222 mg

Summer Orzo Salad

Catching the last yields for the summer. This is a terrific, light and easy recipe and a great way to sneak in pasta and not feel bad about it. (I’m always seeking that!)

I found this recipe on the Oh My Veggies blog, a terrific vegetarian blog with lots of fresh recipes and great ideas. I followed the recipe almost exactly but I grilled the corn.

summerorzosalad

Ingredients:

8 oz. orzo
1 c. green beans, trimmed
2 ears corn, kernels removed
2 cloves garlic, minced
1 c. grape or cherry tomatoes, halved
1 tbsp. olive oil
2 tbsp. white wine vinegar
1/4 c. torn basil leaves
Salt and pepper to taste

Preparation:

  1. Cook orzo according to package.
  2. Two minutes before cooking time is done, add green beans to pot.
  3. Drain in a fine mesh colander and rinse with cold water.
  4. Transfer orzo and green beans to a large bowl.
  5. Stir in remaining ingredients and season with salt and pepper to taste.

Corn and Crab Cakes

The recipe is from Cooking Light, August 2012 and is delicious. I love a good crab cake and while this isn’t a “traditional” crab cake, the sweet corn with the crab was a terrific combination. A great recipe for excellent crab cakes and a must make again.

crabcakes

Ingredients:
Cakes:

1/2 cup fresh yellow corn kernels
1/4 cup chopped red bell pepper
3 tablespoons chopped green onions
3 tablespoons canola mayonnaise
1 teaspoon Dijon mustard
3/4 teaspoon Old Bay seasoning
8 ounces crab claw meat, shell pieces removed
1 large egg, lightly beaten
1 1/2 cups panko (Japanese breadcrumbs), divided
Cooking spray
1 1/2 tablespoons butter, divided

Sauce:
2 tablespoons chopped fresh parsley
1 tablespoon chopped green onions
3 tablespoons canola mayonnaise
2 teaspoons fresh lemon juice
Dash of kosher salt
1 drop hot pepper sauce

Preparation:

  1. To prepare cakes, combine first 8 ingredients in a large bowl, stirring until well blended.
  2. Stir in 3/4 cup panko.
  3. Divide mixture into 8 equal portions; shape each into a 1-inch-thick patty.
  4. Arrange patties in a single layer on a small baking sheet.
  5. Place patties in freezer for 20 minutes or until firm.
  6. Heat a large skillet over medium-high heat.
  7. Coat pan with cooking spray.
  8. Add remaining 3/4 cup panko to pan; coat panko lightly with cooking spray.
  9. Cook 2 minutes or until toasted, stirring frequently.
  10. Place toasted panko in a shallow dish; dredge crab cakes in toasted crumbs.
  11. Wipe pan clean with paper towels.
  12. Melt 2 1/4 teaspoons butter in a large nonstick skillet over medium-high heat; swirl to coat.
  13. Coat both sides of 4 cakes with cooking spray.
  14. Add coated cakes to pan; cook 4 minutes on each side or until golden brown.
  15. Remove from pan, and keep warm.
  16. Repeat procedure with remaining butter, cooking spray, and crab cakes.
  17. To prepare sauce, combine parsley and remaining ingredients in a small bowl, stirring well. Serve with cakes.

Yields 8; Serving size: 2 cakes and about 1 tablespoon sauce.

Nutritional Information:
Calories 279
Fat 13.9 g
Satfat 3.3 g
Monofat 5.5 g
Polyfat 2.9 g
Protein 15.6 g
Carbohydrate 20.5 g
Fiber 1.6 g
Cholesterol 109 mg
Iron 1 mg
Sodium 569 mg
Calcium 68 mg

BBQ Chicken and Blue Cheese Pizza

This is the second time around with this recipe so I wanted to get it on the blog. It’s a terrific pizza and rather quick to put together. It’s from August 2011 Cooking Light magazine.

I used a pre-made store bought dough and split it  I like the crust more on the thin side. I also grilled a large chicken breast instead of using rotisserie chicken.

bbqchickenpizza

Ingredients:
1 (8-ounce) prebaked thin pizza crust (such as Mama Mary’s)
1/3 cup barbecue sauce
1 1/2 cups shredded skinless, boneless rotisserie chicken breast
1/2 cup vertically sliced red onion
1/2 cup coarsely chopped yellow bell pepper
1/2 cup (2 ounces) crumbled blue cheese
2 plum tomatoes, thinly sliced (about 1/4 pound)

Preparation:

  1. Preheat oven to 500°.
  2. Place pizza crust on a baking sheet.
  3. Spread sauce over the crust, leaving a 1/2-inch border.
  4. Top with chicken and remaining ingredients.
  5. Bake 10 minutes or until cheese melts and crust is crisp.
  6. Cut into 12 wedges.

Yields 6 servings; two slices each.

Nutritional Information:
Calories 252
Fat 8.5 g
Satfat 3.1 g
Monofat 2.2 g
Polyfat 2.7 g
Protein 16.7 g
Carbohydrate 27.4 g
Fiber 1.8 g
Cholesterol 38 mg
Iron 1.6 mg
Sodium 494 mg
Calcium 92 mg

Hungarian Goulash

It doesn’t feel like fall yet, however, I was going through old Cooking Light magazines from September and had to try this recipe. Pork in goulash instead of beef and caraway seeds lured me and I’m so glad. This is a terrific recipe and one I’ll make again.

A few differences in my version from the original: I didn’t have regular paprika so I used smoked paprika instead. I added about a tablespoon of tubed tomato paste and only used two of the yellow wax peppers. I’ve no idea if I had Hungarian peppers but they were a little warm which is why I cut back. (I’m glad I did – the dish had a nice heat instead of an overpowering one). Lastly, I didn’t care for the brand of egg noodles at the market so I used egg pappardelle noodles instead (broken).

Yield: Serves 4

Hungarian goulash

Ingredients:

1 garlic clove, crushed
1 teaspoon kosher salt, divided
1/4 teaspoon caraway seeds, crushed
1/4 teaspoon black pepper, divided
Cooking spray
1 (1-pound) pork tenderloin, cut into 1-inch pieces
2 cups coarsely chopped onion
1 bacon slice, finely chopped
1 3/4 cups water, divided
1 cup chopped seeded tomato
1 tablespoon paprika
3/4 cup beer
1/8 teaspoon crushed red pepper
3 Hungarian wax chiles, seeded and cut into 1-inch pieces
1 1/2 tablespoons all-purpose flour
8 ounces uncooked egg noodles
1 tablespoon butter
3 tablespoons sour cream
Chopped parsley (optional)

Preparation:

  1. Place garlic in a small bowl; mash with the back of a spoon to form a paste. Add 1/4 teaspoon salt, caraway seeds, and 1/8 teaspoon black pepper.
  2. Heat a large Dutch oven over high heat and coat with cooking spray.
  3. Combine 1/4 teaspoon salt, remaining 1/8 teaspoon black pepper, and pork in a medium bowl; toss.
  4. Add pork to pan; sauté 6 minutes, browning on all sides. Remove pork from pan.
  5. Reduce heat to medium-high; return pan to heat.
  6. Add onion and bacon; sauté 7 minutes or until bacon is done, stirring frequently.
  7. Stir in garlic mixture; cook for 1 minute, stirring constantly.
  8. Add 1 1/2 cups water, tomato, paprika, and beer; bring to a boil.
  9. Reduce heat, and simmer 30 minutes, stirring occasionally.
  10. Stir in red pepper and chiles; simmer 15 minutes.
  11. Add pork to pan; simmer 15 minutes, stirring occasionally.
  12. Combine remaining 1/4 cup water and flour in a small bowl; stir with a whisk.
  13. Stir flour mixture and remaining 1/2 teaspoon salt into pork mixture.
  14. Bring to a boil; cook 1 minute, stirring constantly.
  15. Cook noodles according to package directions, omitting salt and fat.
  16. Combine noodles and butter in a medium bowl, stirring until butter melts.
  17. Place 1 cup noodles in each of 4 shallow bowls; top with 1 cup pork mixture.
  18. Top each serving with about 2 teaspoons sour cream.
  19. Garnish with parsley, if desired.

Nutritional Information:
Calories 476
Fat 11.3 g
Satfat 5 g
Monofat 2.2 g
Polyfat 0.9 g
Protein 35 g
Carbohydrate 56.1 g
Fiber 5.4 g
Cholesterol 154 mg
Iron 3.9 mg
Sodium 626 mg
Calcium 69 mg