1 package quick-rising yeast, (2 1/4 teaspoon), such as Fleischmann’s® RapidRise Yeast
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
3/4 teaspoon salt
1/4 teaspoon sugar
1/2 cup hot water, (120-130°F)
2 teaspoon extra-virgin olive oil
Combine yeast, whole-wheat flour, all-purpose flour, salt and sugar in a food processor; pulse to mix. Combine hot water and oil in a measuring cup. With the motor running, gradually pour in enough of the hot liquid until the mixture forms a sticky ball. The dough should be quite soft. If it seems dry, add 1 to 2 tablespoons warm water; if too sticky, add 1 to 2 tablespoons flour. Process until the dough forms a ball, then process for 1 minute to knead.
Transfer the dough to a lightly floured surface. Coat a sheet of plastic wrap with cooking spray and place it, sprayed-side down, over the dough. Let the dough rest for 10 to 20 minutes before rolling.
Place a pizza stone or inverted baking sheet on the lowest oven rack; preheat oven to 500°F or highest setting. Roll and top the pizza as desired (we suggest a 13-inch circle) and bake the pizza until the bottom is crisp and golden, 10 to 14 minutes. Serve immediately.
Stir-Fried Spicy Chicken Tenders
A bag of frozen peppers and onions can be a quick start to a stir-fry. Here, the peppers and onions are combined with almost fat-free chicken tenders for a speedy dinner. Serve this dish with warm polenta rounds or brown rice.
1 teaspoon sugar
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see variation)
1 tablespoon canola oil
1 16-ounce package frozen bell pepper and onion mix
Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight.
Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot.
Variation Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.
Delicious Lasagna Rolls
Crumbled tofu replaces the ricotta in our Italian-style vegetarian meal.
12 whole-wheat lasagna noodles
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled
3 cups chopped spinach
1/2 cup shredded Parmesan cheese
2 tablespoons finely chopped Kalamata olives
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
1 25-ounce jar marinara sauce, preferably lower-sodium, divided
1/2 cup shredded part-skim mozzarella cheese
Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring until fragrant, about 20 seconds. Add tofu and spinach, and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
Wipe out the skillet and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.
Simple Fish Tacos
1⁄2 cup sour cream (non-fat)
1⁄4 cup mayonnaise (fat-free)
1⁄2 cup fresh cilantro (chopped)
1⁄2 package taco seasoning (package low-sodium, divided)
1 pound cod or white fish fillets (cut into 1 inch pieces)
1 tablespoon olive oil
2 tablespoons lemon juice
2 cups red and green cabbage (shredded)
2 cups tomato (diced)
12 corn tortillas (6-inch, warmed)
In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 Tablespoon seasoning mix.
In a medium bowl, combine cod, vegetable oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook stirring constantly, over medium-high heat for 4-5 minutes or until cod flakes easily when tested with a fork.
Fill warm tortillas with fish mixture.
Top with cabbage, tomato, sour cream mixture, lime wedges, and taco sauce.
Sloppy Garden Joes
1 yellow onion (chopped)
1 carrot (chopped or shredded)
1 green pepper (chopped)
1 pound ground turkey (or chicken)
1 can tomato sauce (8 ounces, unsalted)
1 can whole tomatoes (15 ounces, crushed)
1 can mushroom (8 ounces, drained)
1⁄4 cup barbecue sauce
6 whole wheat buns (split in half to make 12)
Sauté onions, carrots, green pepper and ground turkey or chicken in a pan over medium-heat for 5 minutes.
Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce, and seasonings and bring to boil.
Reduce heat and simmer for 10 minutes, stirring occasionally.
Uncover and cook for an additional 3 minutes or until thick.
Serve open-faced on toasted or plain whole-wheat buns.
Refrigerate leftovers within 2 hours.
Stir Fry Vegetables and Beef
1⁄2 teaspoon ground ginger
1⁄8 teaspoon garlic powder
1 teaspoon soy sauce
1⁄3 cup water
1 cup carrot (sliced)
2 cups broccoli
1 bell pepper (chopped)
1 onion (chopped)
1 package fresh mushrooms (sliced)
2 tablespoons oil
8 ounces sliced beef
Mix spices, soy sauce and water; set aside.
Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.
Heat oil in large frying pan and add meat when oil is hot; stir until brown.
Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute 6. Add mushrooms and broccoli. Cook until they are tender.
Add liquid mixture and cook until bubbly.
Reduce heat, cover pan and cook for two more minutes.
Serve over whole wheat pasta or brown rice.
Orange Pork Chops
2 pork chops
1 sweet potato (peeled)
1⁄2 orange (sliced)
1 dash of cinnamon
1 dash of salt
1 dash of black pepper
Preheat oven to 350°F.
In a medium skillet, brown pork chops in a small amount of oil.
Cut sweet potato into 1/2-inch slices.
Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings.
Cover and bake for 1 hour until meat is tender. Cook pork to 160° F.
1 vegetable oil spray (nonstick)
2 cartons spinach (12 ounce, frozen, thawed)
1 cup brown rice (cooked)
2 tablespoons olive oil
1 cup egg-white substitute (liquid)
3⁄4 cups mozzarella cheese (shredded fat-free)
1 cup milk (fat-free)
1⁄2 onion (medium, chopped)
1⁄2 teaspoon Worcestershire sauce (low-sodium)
1⁄4 teaspoon marjoram (dried)
1⁄4 teaspoon thyme (dried)
1⁄4 teaspoon rosemary (dried)
Preheat oven to 350°F.
Spray a 2-quart baking dish with vegetable oil spray.
Place thawed spinach in a colander and press to remove excess water.
Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
White Bean Chicken Chili
2 Tablespoons vegetable oil
1 pound chicken meat (mostly white preferred)
1 onion, chopped
2 cloves garlic, minced
1 (14.5 ounces) can reduced sodium (33%) chicken broth
1 (18.75 ounces) can tomatillos, drained and chopped
1 (16 ounces) can diced tomatoes, no salt added preferred
1 (7 ounces) can diced green chilies
4 cups fresh spinach
½ teaspoon dried oregano
½ teaspoon ground coriander seed
¼ teaspoon ground cumin
1 (15 ounces) can white beans
1 cup corn (frozen, or no salt added canned)
Toppings: lime, avocado, cilantro, light sour cream, no salt added corn tortilla chips
Boil chicken pieces in water till done and remove from bone. Dice meat and set aside.
Heat oil, and cook onion and garlic until soft.
Stir in broth, tomatillos, tomatoes, chilies and spices. Bring to boil then simmer for 10 minutes.
Put fresh spinach in microwavable glass bowl with a few tablespoons water. Heat for 2 minutes till soft and wilted. Cool slightly, drain, chop and add to soup pot.
Then add corn, chicken, and beans and simmer for 5 minutes.
Serve with toppings as desired: limes, cilantro, avocado, light sour cream or tortilla chips.
Mediterranean Baked Fish
2 teaspoon olive oil
¼ cup each: lemon juice and orange juice
1 large onion, sliced
1 Tablespoon grated orange peel
16 ounces diced canned tomatoes
1 teaspoon fennel seeds, crushed
1 teaspoon minced garlic
½ teaspoon each (crushed): dried oregano, thyme, basil
1 cup dry white wine
½ cup mushrooms, sliced
½ teaspoon black pepper
1 pound mild fish (flounder, cod, tilapia, haddock)
Heat oil, add onion and garlic and sauté until tender. Add all ingredients except fish and simmer for 10 minutes uncovered.
Arrange fish in baking dish; cover with sauce.
Bake uncovered at 375 degrees for 15 minutes, until fish flakes easily.