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Menu Suggestions
INGREDIENTS 2 tablespoons fresh lemon juice DIRECTIONS Combine first 7 ingredients in a food processor; process until smooth. Serve with pita wedges. Garnish with sage sprig, if desired. Calories: 128 (13% from fat). Fat: 1.9g (sat 0.3g, mono 1.3g, poly 0.3g). Protein: 5.1g. Carbohydrate: 22.6g. Fiber: 2.1g. Cholesterol: 0.0mg. Iron: 1.9mg. Sodium: 161mg. Calcium: 35mg. SERVINGS: 8 (serving size: about 3 tablespoons dip and 3 pita wedges) White beans make a wonderfully creamy and hearty dip when pureed, and the flavors of rosemary and sage make this dip a perfect one for sharing in front of the fireplace. If serving with pita or baguette slices, heat the bread in a 250-degree oven for a few minutes first so it's nice and warm. Prepare the dip up to a day in advance to give the flavors a chance to meld. In addition to pita wedges, you can serve crudites for dipping. Recipe from Cooking Light, AUGUST 2007.
INGREDIENTS 4 (4-ounce) boneless sirloin steaks, trimmed (about 1 inch thick) DIRECTIONS Sprinkle steaks evenly with 1/4 teaspoon pepper and 1/8 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Add steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove from pan; keep warm. Add mushrooms to pan; cook 5 minutes or until tender and beginning to brown, stirring frequently. Combine wine, 1/2 cup water, flour, 1/8 teaspoon pepper, and 1/8 teaspoon salt; stir well with a whisk. Add wine mixture to pan; bring to a boil. Cook 2 minutes or until thick; stir constantly. Remove from heat. Prepare potatoes according to package directions. Stir in chives and garlic powder. Place 3/4 cup potatoes on each of 4 plates. Top each with 1 steak and about 1/4 cup mushroom sauce. Calories: 326 (29% from fat). Fat: 10.4g (sat 3.4g, mono 4.9g, poly 0.7g). Protein: 28.4g. Carbohydrate: 29.8g. Fiber: 3.6g. Cholesterol: 69mg. Iron: 4.1mg. Sodium: 682mg. Calcium: 46mg. SERVINGS: 4 It doesn't get heartier than a big piece of steak topped with savory gravy and paired with creamy mashed potatoes. This version manages to keep calories and fat in check. For the full steak house experience, add the 86-calorie-per-serving Creamed Spinach (below). Recipe from Cooking Light, SEPTEMBER 2008.
INGREDIENTS 1/2 cup fat-free milk DIRECTIONS Combine milk and flour, stirring well with a whisk; set aside. Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add leek and garlic; saute 2 minutes or until tender. Add spinach, and saute 1 minute. Stir in milk mixture; cook 1 1/2 minutes or until slightly thick, stirring occasionally. Stir in cheese, salt, and pepper, stirring until smooth; cook 1 minute. Calories: 86 (39% from fat). Fat: 3.7g (sat 2.2g, mono 1g, poly 0.3g). Protein: 5.2g. Carbohydrate: 9.4g. Fiber: 2.5g. Cholesterol: 11mg. Iron: 1.7mg. Sodium: 276mg. Calcium: 149mg. SERVINGS: 4 (serving size: about 1/2 cup) This lightened version of the popular steak house side dish still delivers full flavor. Recipe from Cooking Light, NOVEMBER 2005.
INGREDIENTS Cooking spray DIRECTIONS Preheat oven to 350 degrees. Set oven rack to lowest third of oven. Coat a 9-inch round removable-bottom tart pan with cooking spray. Sprinkle almonds in pan. 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. 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. 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. Pour batter over nuts into the prepared pan, spreading evenly. Bake in lower third of oven at 350 degrees 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. Calories: 281. Fat: 19.8g (sat 7.7g, mono 8.1g, poly 2.1g). Protein: 5.9g. Carbohydrate: 24.6g. Fiber: 2.7g. Cholesterol: 60mg. Iron: 1.6mg. Sodium: 80mg. Calcium: 45mg. SERVINGS: 10 (serving size: 1 wedge) Decadent, rich, and intensely chocolaty, this recipe garnered the highest rating for flavor. It's a bit of a splurge, and an indulgent way to cap off a meal. Leftovers keep well in the fridge for up to five days. Recipe from Cooking Light, JANUARY 2010.
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