Tag Archives: Recipes

Recipe: Macaroni & Cheese

20 Nov

Macaroni & Cheese

Time: About 20 minutes prep; 55 minutes to cook



  • 1/4 cup finely chopped onion
  • 2 tablespoons margarine or butter
  • 1/4 cup all-purpose flour
  • 2 1/2 cups fat-free milk
  • 2 ounces light pasteurized processed cheese, cubed
  • 1 teaspoon dijon mustard
  • 2 cups elbow macaroni, cooked
  • 2 tablespoons unseasoned dry bread crumbs
  • Paprika, as garnish


  1. Saute onion in margarine in medium saucepan until tender, 3 to 4 minutes.
  2. Stir in flour; cook  over medium-low heat 1 minute, stirring constantly.
  3. Stir in milk and heat to boiling. Stir until thickened, about 1 minute.
  4. Add cheeses and mustard, stirring over low heat until melted.
  5. Combine sauce and macaroni in 2-quart casserole
  6. Season to taste with salt and cayenne pepper; sprinkle with bread crumbs and paprika.
  7. Bake, uncovered, at 350 degrees until bubbly, 30-40 minutes.

Courtesy: 1,0001 Low-Fat Vegetarian Recipes


I love macaroni and cheese. I’ve been on a mac & cheese kick lately, so color me ecstatic when I found this recipe in my cookbook. I added a little more cayenne because I prefer spicy food. It came out really well. It needed a little salt and pepper on reheating, but I really liked this one.

Recipe: Curried Sweet Potato Couscous

13 Nov

Curried Sweet Potato Couscous

Time: Preparation and cook is about 50 minutes



  • 1/4 cup sliced onion
  • 2 cloves minced garlic
  • 1 to 2 tablespoons olive oil
  • 2 medium sweet potatoes, cooked and diced
  • 1 to 1 1/2 teaspoons curry powder
  • 1/4 cup each of raisins and walnuts
  • 1 cup reduced-sodium vegetable broth
  • 2/3 cup couscous
  • 1 cup thinly sliced kale
  • Salt and pepper to taste


  1. Saute onion and garlic in olive oil in large saucepan until tender, two to three minutes.
  2. Add sweet potatoes and cook until lightly browned, about five minutes.
  3. Stir in curry powder, raisins, walnuts and broth; heat to boiling.
  4. Add couscous and kale, stirring with a fork; remove from heat and let stand, covered, until couscous is tender and broth is hbsorbed, about five minutes.
  5. Season to taste with salt and pepper.

Courtesy of 1,001 Low-Fat Vegetarian Recipes (fourth edition)


I’ve been trying to make more vegetarian dishes lately. I still eat meat, but I’m always looking for other options for dinner. I actually called my grandmother about this one because I rarely cook with kale and Gram is my go-to guide for all things culinary. It wasn’t a recipe she’d heard of before, but she did offer tips on how to cook the sweet potatoes (just a few minutes in the microwave so as not to overcook) and how to rinse and slice the kale (look, I’m not a chef!). This dish was surprisingly sweet and savory. The flavors melded together very well. Plus, you can never go wrong with sweet potatoes. I really enjoyed it and highly recommend it.

Recipe: Chilled Cucumber Mint Soup

6 Nov

Chilled Cucumber Mint Soup

Total prep time: 20 minutes (plus chilling)


  • image3 cucumbers (3 pounds total), peeled, seeded and coarsely sliced
  • 1 cup (loose) mint leaves
  • 5 cloves garlic, peeled
  • 2 cups yogurt
  • 3 tablespoons virgin olive oil
  • 3 tablespoons cider vinegar
  • 2 1/2 teaspoons salt
  • 12 drops Tabasco sauce


  1. imagePlace the sliced cucumbers in the bowl of a food processor or blender with the mint, garlic and 1/2 cup cold water. Process until pureed (the mixture will be granular).
  2. Transfer the puree to a bowl and mix in the yogurt, olive oil, vinegar, salt and Tabasco, with 1 1/2 cups cold water. Chill.
  3. Stir before serving.

Courtesy of  Jacques Pepin


A co-worker who’s always trying new recipes sent this around this summer. I was surprised at how tasty this was. I used Frank’s RedHot Hot Sauce instead of Tobasco, for my own preferences. The hot sauce is the perfect kick this soup needs. And it also works as a light salad dressing.

Recipe: Green Bean Casserole

30 Oct

Green Bean Casserole

Cook time: 30 minutes to prep (including snapping the green beans); 50 minutes to cook



  • 1 can (10 3/4 ounces) reduced-fat cream of mushroom soup
  • 1/2 cup fat-free sour cream
  • 1/4 cup fat-free milk
  • 1 1/4 pounds green beans, cut into 1 1/2-inch pieces, cooked crisp-tender
  • 1/2 cup canned French-fried onions


  1. Mix soup, sour cream and milk in 2-quart casserole; stir in beans.
  2. Bake uncovered, at 350 degrees until mixture is bubbly, about 45 minutes.
  3. Sprinkle with onions during last five minutes of baking.

Courtesy of 1,001 Low-Fat Vegetarian Recipes, fourth edition


I love comfort food and one of my favorite things growing up was green bean casserole. Casseroles are perfect for single meals. There’s not a lot of prep work, they reheat perfectly and you can freeze them for later. This turned out very, very good…after I added a little salt and pepper to the cream mixture. You don’t need too much because there is some salt in the soup and you’ll also have your fried onions. Also, there’s no need to actually cut the green beans into perfect  1 1/2-inch pieces; the snapping of the green beans is actually very relaxing

Recipe: Spinach and Black Bean Enchiladas

23 Oct

Spinach and Black Bean Enchiladas

Time: Prep and cook is about 40 minutes



  • 1 pound fresh spinach
  • Vegetable oil spray, if needed
  • 15-ounce can no-salt-added black beans, rinsed if desired and drained
  • 1/2 cup salsa
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chili powder
  • 6 6-inch corn or flour tortillas
  • 1/2 cup fat-free or light sour cream
  • 1 1/2 to 2 teaspoons fresh lime juice
  • 4 ounces shredded reduced-fat Monterrey jack cheese
  • 2 medium Italian plum tomatoes, diced
  • 2 green onions, thinly sliced


  1. Thoroughly rinse the spinach and remove the stems.
  2. In a large pot, bring several quarts of water to a boil over high heat. Cook the spinach in the boiling water for one minute. With a slotted spoon, remove the spinach. Drain well in a colander. Using the back of a spoon, squeeze out as much liquid as possible.
  3. Preheat the oven to 350 degrees. Lightly spray a shallow nonstick baking pan or casserole dish with vegetable oil spray.
  4. In a medium bowl, stir together the spinach, black beans, salsa, cumin and chili powder. Spoon two heaping tablespoonfuls of the mixture down the middle of one tortilla. Roll the tortilla round the filling, jelly-roll style. Place the tortilla with the seam side down in the prepared baking pan or casserole dish. Repeat the process with the remaining tortillas.
  5. Bake, uncovered, for 15 minutes.
  6. Meanwhile, stir together the sour cream and lime juice. Remove the enchiladas from the oven. Spread the sour cream mixture evenly over the top. Sprinkle with the cheese, tomatoes and green onions.
  7. Bake for five minutes.

Courtesy of Low-Fat, Low-Cholesterol Cookbook (third edition)


I make this often, usually using frozen spinach, which works just as well. I also tend to prepare all of the enchiladas, but freeze about half of them for later. It’s an easy recipe and one that’s easy to heat up when you have a few frozen.