Pumps It, Inc.

Menu and Recipe Suggestions
WINTER / FEBRUARY

Romaine Salad with Lemon-Dijon Dressing
Cajun Red Beans and Rice with Garlic Breadsticks
One-Bowl Chocolate Mocha Cream Cake

Romaine Salad with Lemon-Dijon Dressing
(Salad)

INGREDIENTS

1/4 cup water
3 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
2 garlic cloves, minced
8 cups torn romaine lettuce
1/4 cup finely chopped red onion
Cracked pepper (optional)
6 tablespoons plain croutons

DIRECTIONS

Combine first 7 ingredients in a small bowl, and stir with a whisk until well-blended. Combine lettuce and onion in a bowl. Drizzle dressing over salad; toss well. Top with croutons. Sprinkle with cracked pepper, if desired.

Calories: 82 (44% from fat). Fat: 4g (sat 0.5g,mono 1.9g,poly 0.6g). Protein: 2.8g. Carbohydrate: 9.3g. Fiber: 2.2g. Cholesterol: 0.0mg. Iron: 1.6mg. Sodium: 524mg. Calcium: 46mg.

SERVINGS: 4 (serving size: 1 1/2 cups salad and 1 1/2 tablespoons croutons)

Recipe from Cooking Light, OCTOBER 1997.

Cajun Red Beans and Rice
(Main Dish/Comfort-Food)

INGREDIENTS

2 tablespoons olive oil
2 (3-ounce) chicken andouille sausage links, chopped
1 (8-ounce) container prechopped onion, bell pepper, and celery mix
1 1/2 teaspoons salt-free Cajun seasoning
3/4 teaspoon salt
1/2 teaspoon dried oregano
2 garlic cloves, minced
1 (15-ounce) can red beans, rinsed and drained
1/4 cup water
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/4 teaspoon freshly ground black pepper
4 cups hot cooked long-grain rice

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add sausage and onion mix to pan; saute 4 minutes. Add Cajun seasoning, salt, oregano, and garlic to pan; cook 1 minute, stirring constantly. Partially mash beans with a fork. Add beans, 1/4 cup water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer 10 minutes or until thickened. Remove from heat; stir in pepper. Serve over rice.

Calories: 336. Fat: 8.4g (sat 1.8g,mono 5.1g,poly 1.3g). Protein: 12.7g. Carbohydrate: 51.6g. Fiber: 5.9g. Cholesterol: 36mg. Iron: 3.3mg. Sodium: 698mg. Calcium: 90mg.

SERVINGS: 5 (serving size: about 3/4 cup bean mixture and about 3/4 cup rice)

Great with garlic breadsticks on the side!

Pre-chopped vegetables and canned beans keep this version of red beans and rice simple. This recipe contains more grams of fat per serving than its boxed counterparts — but the calories and sodium are significantly lower.

Recipe from Cooking Light, JANUARY 2009.

One-Bowl Chocolate Mocha Cream Cake
(Dessert)

INGREDIENTS (Cake)

2 cups all-purpose flour (about 9 ounces)
1 cup granulated sugar
1 cup packed dark brown sugar
3/4 cup unsweetened cocoa
1 1/2 teaspoons baking soda
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1 cup reduced-fat mayonnaise
3 tablespoons canola oil
1 cup hot strong brewed coffee
2 teaspoons vanilla extract
1/3 cup semisweet chocolate morsels
Cooking spray

INGREDIENTS (Mocha Cream)

1/4 cup boiling water
1 tablespoon instant coffee granules
1 (7-ounce) jar marshmallow creme
1 (8-ounce) container frozen light whipped topping, thawed
1/3 cup light chocolate syrup (such as Hershey's Lite Syrup)

DIRECTIONS

Preheat oven to 350 degrees.

To prepare cake, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through salt) in a large bowl. Add mayonnaise and oil; beat with a mixer at low speed until well blended. Slowly add brewed coffee and vanilla; beat with a mixer at low speed 1 minute or until well blended. Stir in chocolate; pour batter into a 13 x 9-inch baking pan coated with cooking spray. Bake at 350 degrees for 30 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.

To prepare mocha cream, combine water and coffee granules in a large bowl; stir until granules dissolve. Add marshmallow creme; beat with a mixer at low speed until smooth. Fold in whipped topping. Spread mocha cream over top of cake; drizzle with chocolate syrup. Chill until ready to serve.

Calories: 315 (23% from fat). Fat: 8.1g (sat 3.2g,mono 2.6g,poly 1.9g). Protein: 2.6g. Carbohydrate: 60g. Fiber: 1.8g. Cholesterol: 0.0mg. Iron: 1.8mg. Sodium: 390mg. Calcium: 46mg.

SERVINGS: 16

Recipe from Cooking Light, JANUARY 2006.