Category: Recipes

Basic Marinara

Basic Marinara

  • 3 Tbs olive oil
  • 3 cups chopped yellow onion (about 3 medium)
  • 1 Tbs sugar
  • 3 Tbs minced garlic (about 6 cloves)
  • 2 tsp salt
  • 2 tsp dried basil
  • 1 1/2 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp freshly ground black pepper
  • 1/2 tsp fennel seeds (crushed)
  • 2 Tbs balsamic vinegar
  • 2 cups fat-free (less-sodium chicken broth)
  • 3 cans no-salt-added crushed tomatoes ((28-ounce))
  1. Heat oil in a large Dutch oven over medium heat. Add onion to pan; cook 4 minutes, stirring frequently. Add sugar and next 7 ingredients (through fennel seeds); cook 1 minute, stirring constantly. Stir in vinegar; cook 30 seconds. Add broth and tomatoes; bring to a simmer. Cook over low heat for 55 minutes or until sauce thickens, stirring occasionally.
  2. To store in the freezer: Ladle room-temperature or chilled sauce into plastic containers or zip-top plastic bags. Seal and freeze for up to four months. Consider freezing the sauce in one-cup increments (two servings’ worth). That way, you can pull out exactly as much as you want for future meals.
  3. To thaw sauce: Try one of three methods.
  4. 1. Thaw in the refrigerator overnight.
  5. 2. Place frozen blocks in a saucepan. Cover and bring to a low simmer over medium heat, stirring occasionally.
  6. 3. Place frozen blocks in a microwave-safe bowl. Cover and microwave at HIGH one minute at a time, stirring after each increment until thawed.
  7. To boost taste: Long stints in the freezer can dull the taste of tomatoes. To perk up thawed sauce, add one-half teaspoon finely grated lemon rind or one teaspoon balsamic vinegar while reheating.

Baked Stuffed Shells

Baked Stuffed Shells

  • Stuffing:
  • 1/4 cup boiling water
  • 6 sun-dried tomatoes
  • 1 cup shredded part-skim mozzarella cheese ((4 ounces))
  • 1/4 cup grated fresh Parmesan cheese ((1 ounce))
  • 1 Tbs chopped fresh parsley
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp salt
  • 1 package reduced-fat firm tofu ((14-ounce))
  • 1 egg (lightly beaten)
  • 18 cooked jumbo pasta shells
  • Sauce:
  • 1 Tbs olive oil
  • 1 3/4 cups chopped onion (about 1 large)
  • 1 cup chopped green bell pepper (about 1 medium)
  • 1 cup chopped red bell pepper (about 1 medium)
  • 3 garlic cloves (minced)
  • Cooking spray
  • 3/4 lb low-fat turkey breakfast sausage (casings removed)
  • 1/4 cup red wine
  • 2 Tbs no-salt-added tomato paste
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp freshly ground black pepper
  • 1/8 tsp salt
  • 1 can organic crushed tomatoes ((28-ounce))
  • 2 Tbs grated fresh Parmesan cheese
  1. Preheat oven to 350°.
  2. To prepare stuffing, combine 1/4 cup boiling water and sun-dried tomatoes in a small bowl; let stand 20 minutes or until tomatoes soften. Drain and finely chop. Combine tomatoes, mozzarella, and next 6 ingredients (through egg) in a food processor; process until smooth. Spoon 2 tablespoons stuffing into each shell. Set stuffed shells aside.
  3. To prepare sauce, heat oil in a large skillet over medium-high heat. Add onion, bell peppers, and garlic; sauté 6 minutes or until tender. Place onion mixture in a bowl.
  4. Coat pan with cooking spray; return pan to heat. Add sausage, and cook 6 minutes or until browned, stirring to crumble. Add wine; cook until wine is reduced to 2 tablespoons (about 3 minutes). Stir in onion mixture, tomato paste, and next 5 ingredients (through tomatoes); bring to a simmer. Cook 25 minutes or until slightly thick.
  5. Spread 2 cups sauce over bottom of an 11 x 7-inch baking dish coated with cooking spray. Arrange stuffed shells in a single layer in pan; top with remaining sauce. Sprinkle 2 tablespoons Parmesan over sauce. Bake at 350° for 40 minutes or until bubbly.

Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken

  • 1 pound boneless chicken breast
  • 2 cups panko bread crumbs — (I recommend Kikkoman brand)
  • 2 eggs — whisked

For the Sauce:

  • 3/4 cup sugar
  • 1/2 cup apple cider vinegar
  • 1/4 cup ketchup
  • 3 tablespoons sriracha sauce
  • 1 tablespoon light sodium soy sauce
  • 1/2 teaspoon garlic powder
  • 3 teaspoons cornstarch
  • 2 tablespoons water

Baked Chocolate Mousse

Baked Chocolate Mousse

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  • 1/2 cup water
  • 1/3 cup Dutch process cocoa
  • 1 teaspoon instant espresso granules
  • 4 ounces bittersweet chocolate — finely chopped
  • 1 ounce unsweetened chocolate — finely chopped
  • 1 tablespoon brandy
  • 1/2 teaspoon vanilla extract
  • 2 large eggs
  • 2 large egg whites
  • 1/3 cup sugar
  • dash salt
  • 1 1/2 cups frozen reduced-calorie whipped topping — thawed
  • Baking spray with flour — (such as Baker's Joy)
  1. 1. Preheat oven to 350°.
  2. 2. Bring 1/2 cup water to a boil in a small saucepan. Add cocoa and espresso, stirring until smooth. Remove pan from heat. Add chocolates; gently stir until mixture is smooth. Stir in brandy and vanilla. Pour chocolate mixture into a large bowl. Let stand 10 minutes; stir occasionally.
  3. 3. Combine eggs, egg whites, sugar, and salt in the top of a double boiler, stirring with a whisk. Cook over simmering water until a thermometer reaches 115° (about 2 minutes), stirring constantly with a whisk. Place egg mixture in a medium bowl; beat with a mixer at high speed until ribbony, soft peaks form (about 5 minutes).
  4. 4. Gently stir one-third of egg mixture into chocolate mixture; gently fold in remaining egg mixture. Gently fold in whipped topping. Spoon batter into an 8-inch springform pan coated with baking spray, spreading evenly. Bake at 350° for 27 minutes or until almost set (center will not be firm but will set as it chills). Cool to room temperature on a wire rack. Cover and chill at least 8 hours or overnight.
  5. OR USE WHIPPED CREAM: If you substitute an equal amount of whipped cream for the whipped topping, you’ll add 62 calories, 6.7g fat, and 4.2g sat fat to each serving. You will also need to bake the mousse about 5 minutes longer.