Caesar Salad with Homemade Croutons Yield: 4 servings (Serving size: ¼ head romaine, ¼ cup croutons, 2 Tbs. dressing.) 1 large head romaine lettuce, washed, dried and chopped into bite-size pieces To assemble salad, put romaine in a salad bowl. Add 1-cup croutons and half of the dressing. Toss well to coat leaves evenly with dressing. Serve immediately. Croutons: 3 1 day-old nonfat baguette, in /8-inch dice Preheat oven to 375 degrees F. Put diced baguette on a baking sheet and bake until golden brown, about 10 minutes. Caesar Dressing: ½ cup soft tofu 2 tablespoons grated Parmesan-style soy cheese 1/8 teaspoon horseradish ½ tablespoon honey 1 tablespoon lemon juice 1 tablespoon red wine vinegar 2 teaspoons Dijon mustard 1 garlic clove, minced 1/8 teaspoon black pepper Put all ingredients in a bowl and whisk to blend, or purée. Source: Jean-Marc Fullsack, Executive Chef; 5 Rich Tomato-Mushroom Sauce Yield: 4 servings 4 patties (2.5 oz. each) “No Fat Original” Boca Burger or textured soy protein 1 cup canned diced tomato 1-½ cups canned tomato sauce 3 cups sliced fresh mushrooms ½ cups diced roasted onions 1 garlic clove, minced ½ tsp. dried oregano 2 Tbs. chopped fresh basil Salt and pepper 1 pound dried whole wheat rigatoni or penne pasta Cook Boca Burgers according to package directions. Chop into ½-inch dice. In a large saucepan, combine chopped Boca Burger, diced tomato, tomato sauce, mushrooms, roasted onions, garlic and oregano. Bring to a simmer, cover and adjust heat to maintain a simmer. Cook 15 minutes, stirring occasionally. Stir in basil; season to taste with salt and pepper. Keep warm. Bring a large pot of salted water to a boil over high heat. Add pasta and cook until al dente according to package directions. Drain and transfer to a large warm bowl. Add sauce, using as much as you like, and toss to coat. Serve immediately on warm plates. Source: Jean-Marc Fullsack, Executive Chef; 6 Tirimasu Yield: 8 servings 1 box angel food cake mix 2 cups fat free cream cheese 1 cup fat free vanilla pudding 1/3 cup plus ¼ teaspoon coffee-alternative beverage – made strong 1/3 cup plus ¼ teaspoon carob powder 1/3 cup plus ¼ teaspoon sugar 2 tablespoon vanilla extract Make angel food cake according to package directions. Slice cake lengthwise into three slices. Take ¼ teaspoon coffee alternative, ¼ teaspoon carob powder, and ¼ teaspoon sugar and mix together. Set aside. Place angel food cake layers in shallow pan and soak with remaining coffee alternative. In meantime, whip cream cheese with pudding, remaining sugar, vanilla, and carob until light and fluffy. Pour off excess coffee alternative from pan. Spread cream cheese mixture onto each cake layer. Assemble each layer slice so that they are stacked on top of one another. Sprinkle top with carob and sugar mixture. Serve chilled. Adapted from Parkhurst Dining Services, ; Fifth Avenue Place 7 Three Bean Salad Yield: 4 servings ½ cup canned kidney beans ½ cup canned navy beans ½ cup green beans, fresh or frozen ½ cup wax beans, fresh or frozen ¼ cup chopped onions 1 cup fat free Italian Dressing Salt and pepper to taste Drain kidney beans and navy beans. Cook green and wax beans in boiling water until tender crisp or thaw green and wax beans if using frozen. Combine all ingredients and refrigerate overnight. Serve chilled. Source: Parkhurst Dining Services, ; Fifth Avenue Place 8 Veggie Pocket Sandwiches Yield: 4 servings Nonstick cooking spray 1 medium eggplant, unpeeled, cut into 1-inch cubes 1 large sweet potato, unpeeled, cut into 1-inch slices 1 medium green bell pepper, cut into ¾-inch slices 1 large onion, sliced 1 large tomato, cut into wedges 2 tablespoons balsamic or red wine vinegar 1 teaspoon lemon juice 2 cloves garlic, minced 1 teaspoon dried oregano leaves 1 teaspoon dried basil leaves Salt and Pepper to taste 4 whole wheat pita pockets, cut into halves Lightly spray aluminum foil lined jellyroll pan with nonstick cooking spray. Arrange vegetables in single layer and bake at 400 degrees F until vegetables are browned and tender, about 30 minutes. Combine vegetables in bowl. Combine vinegar, lemon juice, garlic, oregano, and basil; drizzle over vegetables and toss. Season to taste with salt and pepper. Spoon dressed vegetables into pita pockets. Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 304 9 Cucumber Sauce Yield: 2 cups 1 16 ounce container of fat free sour cream 1 cucumber, peeled, seeded and diced 1 teaspoon dried dill or 1 tablespoon fresh Salt and Pepper to taste Puree in a food processor until no large pieces are left. Source: Parkhurst Dining Services, ; Fifth Avenue Place 10 Cranberry Upside-Down Cake Yield: 9 servings 2 tablespoons frozen orange juice concentrate, thawed 1 tablespoon water 1/3 cup brown sugar 1 cup plus 2 tablespoons fresh or frozen cranberries (do not thaw) 1 ¼ cups unbleached flour 1/3 cup oat flour 1 ½ teaspoons baking powder ½ cup sugar 2/3 cup skim milk 1/3 cup honey 2 egg whites 1 teaspoon vanilla extract Coat an 8-inch square pan with nonstick cooking spray. Combine the orange juice concentrate and water in a small bowl, and spread the mixture over the bottom of the pan. Sprinkle the brown sugar over the concentrate, and arrange the cranberries over the sugar. Set aside. In a large bowl, combine the flour, baking powder, and sugar, and stir to mix well. Add the milk, honey, egg whites, and vanilla extract, and stir to mix well. Pour the batter over the cranberries. Bake at 350 degrees F for 35 to 40 minutes, or just until a wooden toothpick inserted in the center of the cake comes out clean. Loosen the sides of the cake by running a knife around each edge, and immediately invert onto a serving splatter. If any glaze remains in the pan, spread the glaze over the top of the cake. Let sit for at least 20 minutes before cutting into squares and serving. Source: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.231 11 Egg Drop Soup Yield: 8-10 servings 6 cups water ¼ cup reduced sodium soy sauce 1 cup diced celery 1 cup diced onion 1 cup diced carrot 1 cup shredded nappa or bok choy 1 cup diced green pepper 1 ½ cups julienne jumbo mushrooms 8 ounces diced firm tofu 1 cup Egg Beaters® ¼ tablespoon chopped garlic ¼ tablespoon chopped fresh ginger ¼ tablespoon chopped scallions 2 tablespoons arrowroot + 2 tablespoons cold water mixed Bring water and soy sauce to a boil. Add all ingredients except Egg Beaters® and arrowroot slurry. Simmer about 15-20 minutes and adjust seasonings. Bring to a boil, add slurry. Once thick, remove from heat. Add Egg Beaters®. Mix well and serve. Source: Parkhurst Dining Services, ; Fifth Avenue Place 12 Tofu Stir-Fry Yield: 6 servings 1 red pepper, julienne 1 green pepper, julienne 2 packages Baked Tofu, Oriental flavor, julienne ½ head bok choy, chopped ½ head nappa, chopped 1 large carrot, julienne ½ head broccoli florets Sauce: 3 cups pineapple juice ½ cup low sodium soy sauce ½ cup Teriyaki sauce 1 tablespoon fresh ginger, chopped fine 1 teaspoon fresh garlic, chopped fine 1 cup ketchup 1 teaspoon crushed red pepper 2 cups water ½ cup cornstarch Cut all vegetables. In a wok or sauté pan, place sauce ingredients and bring to a simmer. Place remaining vegetable ingredients in sauce and cook until vegetables are crisp. Serve over whole-wheat noodles or brown rice. Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh - Green Tree 13 Lemon Bars Yield: 16 servings Crust: 24 fat-free vanilla wafers 1/3 cup confectioner’s sugar 1 ½ teaspoon lemon rind, grated 3 tablespoons unsweetened applesauce Lemon Filling: ¾ cup sugar 2 egg whites ¼ cup Egg Beaters ® (egg substitute) ¾ cup fat-free lemon yogurt 3 ½ tablespoons flour, all purpose 2 tablespoons fresh lemon juice 1 ½ teaspoons lemon rind, grated ½ teaspoon baking powder Confectioner’ sugar Preheat oven to 350 degrees F. Spray an 8 x 8-inch baking dish with nonstick cooking spray. Break the waters into pieces and place in a food processor. Process to make crumbs. Add the confectioner’s sugar, lemon rind and applesauce; process to make dough. Flour your fingers, then press the dough into the prepared baking dish. Bake for 15 to 20 minutes, or until the crust feels firm and is lightly browned. Set aside. In a medium size bowl, place the sugar, egg whites and Egg Beaters. Beat with an electric mixer until thick and smooth. Add the yogurt, flour, lemon juice, lemon rind and baking powder. Mix until smooth. Spread over the baked cookie crust. Bake on a 350 degrees F oven for 25 to 30 minutes or until set and lightly browned. Cool on a wire rack. Place in the freezer 1 hour before cutting into 16 bars. Keep refrigerated if not serving right away. Sprinkle with confectioner’s sugar before serving. Adapted from The Cooking Cardiologist (Expanded 2nd Edition), Richard Collins, MD, p. 204 14 Chick Pea Lentil Salad Yield: 10-1 cup servings ½ pound lentils 3 cups chick peas 1 cup roasted peppers ½ cup red onions, diced 2 medium portobello mushrooms, diced 1 cup shredded carrots 2 cups red wine vinegar 1 cup honey 2 tablespoons basil 1 tablespoon mint 1 tablespoon cilantro 1 cup water Salt and pepper to taste In a small pot, bring 4 cups water to a boil and cook lentils until tender, rinse and chill. In a skillet, blanch all vegetables in 1 cup of water until tender. Chill vegetables. Combine the lentils, vegetables and all other ingredients and let marinate overnight. Source: Tom DeGori, Executive Chef, Radisson Hotel Pittsburgh – Green Tree 15 Grilled Portobello Mushroom and Onion Burgers Yield: 8 servings 8 whole wheat Kaiser rolls, sliced 4 portobello mushrooms (about 6 ounces each) 1 ½ cups nonfat bottled Italian salad dressing 5 tablespoons chopped fresh thyme ¼ cup Worcestershire sauce 2 large red onions, in ½ -inch thick slices 2 large red bell peppers, quartered, stems and ribs removed 8 lettuce leaves Wipe the mushrooms clean with a damp paper towel, remove the stems, and slice the caps into ½-inch thick slices.