sweet and spicy grilled sandwich
Ingredients
- 2 teaspoons canola oil
- 1 large red onion, finely diced
- Salt
- Freshly ground black pepper
- 3 ounces sharp Cheddar, thinly sliced, divided
- 8 slices whole-wheat bread
- 3 ounces pepper Jack cheese, thinly sliced, divided
- 1 large or 2 medium beefsteak or hothouse tomatoes, sliced
- Cooking spray
Heat oil in a nonstick skillet over medium-high heat. Lower heat to medium. Add onions and saute, stirring, until edges are browned, about 10 to 12 minutes. Season with salt and freshly ground black pepper, to taste.
Place 3/4-ounce Cheddar on 1 slice bread. Spread 1 tablespoon caramelized onions on top of cheese and top with 3/4-ounce pepper Jack. Top with 1 large or 2 medium slices tomato and other slice of bread. Repeat with 3 other sandwiches.
Spray a nonstick skillet or griddle with cooking spray and heat until hot. Place sandwich on griddle and weigh down with a heavy skillet or plate. Lower heat to medium-low and grill until underside is a deep brown but not burnt and cheese is partially melted, about 5 to 6 minutes. Flip sandwich and grill other side, an additional 4 to 5 minutes. Slice in half and serve hot.
Calories: 350, Total Fat 18G, (Mono: 2.5G, Poly: 1G, Sat: 8G) Protein: 16G, Carb: 33G, Fiber: 5G, Chol: 45MG, Sodium: 560MG
roasted ratatouille tart
Directions Crust: Preheat the oven to 350 degrees F.
Combine dry ingredients in the bowl of a food processor. Pulse. Then add butter and oil, pulse until mixture resembles small pebbles. Add water and pulse until mixture forms a loose dough. Remove dough and press into bottom and about 1/8-inch up the sides of a 9-inch tart pan with a detachable rim. Press aluminum foil into the bottom of the pan and weigh down with uncooked rice or pie weights. Place on a baking sheet and bake for 10 min. Remove from oven and remove rice and foil. Return to oven and bake for an additional 5 min, or until no longer shiny and wet. Remove from oven and let cool.
Filling: Increase the oven to 400 degrees F. Heat 1 teaspoon of olive oil in a nonstick pan over medium heat; saute shallots until soft, about 5 minutes. Spray 2 baking trays with cooking spray. Arrange the eggplant, zucchini and tomatoes on the trays in a single layer and brush with the remaining olive oil. Season with salt and pepper, and roast the vegetables until soft but not browned, about 15 minutes. Remove from oven and cool.
Lower the oven temperature to 350 degrees F. Layer eggplant bottom of tart; cover with 1/3 of the mozzarella cheese and some of the shredded basil. Add the zucchini and shallots, top with another 1/3 of the mozzarella and basil, then the tomatoes. Top with rest of the mozzarella cheese and the Parmesan. Bake for 25 to 30 minutes, or until cheese is melted and vegetables have further wilted. Remove from oven, let cool for 5 minutes, and cut into 8 slices. Serve warm.
Calories: 225, Total Fat 14G, (Mono: 7G, Poly: 2G, Sat: 3.5G) Protein: 6.5G, Carb:20G, Fiber:3G, Chol: 8MG, Sodium:230MG
Crust:
- 2/3 cup yellow cornmeal
- 1/3 cup whole-grain pastry flour
- 1/4 teaspoon salt
- 2 tablespoons butter
- 2 tablespoons canola oil
- 3 tablespoons water
Filling:
- 2 tablespoons plus 1 teaspoon olive oil
- 2 shallots, thinly sliced (about 1/3 cup)
- Cooking spray
- 1/2 pound thinly sliced eggplant rounds (about 1/3 medium eggplant)
- 1 zucchini, sliced into 1/8-inch rounds (about 8 ounces)
- 3 medium tomatoes, sliced thinly
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 ounces shredded part-skim mozzarella cheese
- 1/4 cup shredded fresh basil leaves
- 1/4 cup freshly grated Parmesan
curried squash soup
Ingredients
- 1 tablespoon canola oil
- 1 medium onion, chopped (about 2 cups)
- 2 cloves garlic, minced
- 1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes
- 6 cups low-sodium chicken broth or vegetable broth
- 1 tablespoon plus 2 teaspoons curry powder
- 1/2 teaspoon salt, plus more, to taste
- 2 tablespoons honey
- 4 teaspoons plain low-fat yogurt, for garnish
Heat oil over medium heat in a 6-quart stockpot. Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes. Add the butternut squash, broth, curry powder and salt and bring to a boil. Reduce heat and simmer until squash is tender, about 12 to 15 minutes. Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth. Season with salt, to taste.
Ladle into serving bowls and add a dollop of yogurt.
Calories: 295, Total Fat 6.5G, (Mono: 3G, Poly: 2G, Sat: 1G) Protein: 12G, Carb: 56G, Fiber: 7.5G, Chol: 0MG, Sodium:415MG