Double Delicious (18 page)

• 1.
  Preheat the oven to 400°F. Bring a medium saucepan of salted water to a boil. Cut the cauliflower into bite-size florets. Blanch for 2 to 3 minutes so that they just begin to get tender but are still firm. Drain in a colander and set aside.
  
• 2.
  In the same saucepan, melt the margarine. Whisk in the flour and cook 1 minute over medium heat. Slowly whisk in the milk to prevent lumps from forming and bring to a boil. The mixture will begin to thicken. Cook 2 to 3 minutes more. Reduce the heat to low and add the cheddar, butternut squash or carrot puree, salt, and pepper.
  
• 3.
  Add the cauliflower to the cheese mixture and transfer to a greased 9-inch baking dish. Top with grated Parmesan. Bake for 15 minutes until the gratin is bubbly and the top begins to brown. Serve immediately.
  

Joy:

Cauliflower is from the Cruciferous family, just like broccoli, and has many of the same cancer-fighting nutrients…but a much milder flavor.

With carrot puree:
Calories: 102, Carbohydrate: 11 g, Protein: 7 g, Total Fat: 4.5 g, Saturated Fat: 1.5 g, Sodium: 385 mg, Fiber: 3 g

With squash puree:
Calories: 102, Carbohydrate: 11 g, Protein: 7 g, Total Fat: 4.5 g, Saturated Fat: 1.5 g, Sodium: 370 mg, Fiber: 3 g

Sautéed Spinach with Raisins and Pine Nuts

My friend Bruce has a restaurant that makes the most delicious creamed spinach with nutmeg in it. This is my version!

QUICK!

Prep:

20 minutes

Total:

25 minutes

Yield:

Serves 4

• ¹
  /
  ₃
  cup raisins
  
• ¼ cup reduced-fat, low-sodium chicken broth
  
• 6 tablespoons pine nuts
  
• 1 tablespoon olive oil
  
• 1 (12-ounce) package of baby spinach, rinsed and squeezed dry
  
• ¼ teaspoon salt
  
• ¼ teaspoon pepper
  
• ½ teaspoon freshly grated nutmeg
  
• ¼ teaspoon cinnamon
  
• 2 tablespoons reduced-fat sour cream
  

• 1.
  Place the raisins and chicken broth in a small glass bowl. Heat in the microwave for 30 seconds to plump the raisins. Drain the raisins and reserve the liquid. Set aside.
  
• 2.
  Heat a large skillet over medium-high heat. Add the pine nuts and toast 10 to 15 minutes, stirring occasionally, until the nuts begin to brown. Reduce heat if the pine nuts begin to burn.
  
• 3.
  Increase the heat to high. Pour the olive oil over the pine nuts. Add half the spinach, the salt, pepper, nutmeg, and cinnamon. Press the spinach down with a small pot lid until it wilts, about 1 to 2 minutes. Add the rest of the spinach when there is enough space in the pan. Continue to cook 1 to 2 minutes more, until all the spinach is wilted but does not brown. If the spinach is too dry or starts to brown, add a little of the reserved liquid. Cool slightly before stirring in the raisins and sour cream, then serve immediately.
  

Shepherd:

I love spinach! I love it plain or the creamy and crunchy kind my mom makes.

Calories: 187, Carbohydrate: 15 g, Protein: 5 g, Total Fat: 13.5 g, Saturated Fat: 2 g, Sodium: 220 mg, Fiber: 3 g

Huevos Rancheros

I serve this for Sunday brunch or lunch—especially on Father’s Day.

Shown here with Watermelon Punch (recipe “Watermelon Punch”).

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Prep:

20 minutes

Total:

20 minutes

Yield:

Serves 6

• 1 tablespoon olive oil
  
• 1 small red onion, chopped
  
• 1 small yellow onion, chopped
  
• 1 (15-ounce) can low-sodium black beans or red kidney beans, drained and rinsed
  
• 2 teaspoons ground cumin
  
• ½ cup
  cauliflower puree
  
• ½ cup salsa
  
• 6 (8-inch) whole-wheat soft tortillas
  
• Nonstick cooking spray
  
• 6 tablespoons shredded reduced-fat (2%) cheddar cheese
  
• 1 to 2 tablespoons chopped pickled jalapeños
  
• 6 medium eggs
  
• 6 tablespoons fat-free sour cream
  

• 1.
  Add the olive oil to a medium sauté pan. Add both onions and sauté for 2 to 3 minutes until soft. Add the beans and cumin. Stir in the puree, then the salsa. Cook together until all the ingredients are hot and the flavors combine.
  
• 2.
  Set a small skillet over medium-high heat. When the pan is hot, coat a tortilla with a light layer of cooking spray. Brown the tortilla until it becomes crispy, turning once, 1 to 2 minutes. Repeat with the remaining tortillas.
  
• 3.
  Place the tortillas on individual plates. Divide the bean mixture evenly between them and top with 1 tablespoon of shredded cheese and jalapeños.
  
• 4.
  In the same pan as the tortillas, fry each egg until done to your liking—over easy, medium, or hard—using a light coating of cooking spray. You can also scramble them. Place the eggs on top of the cheese on the tortillas. Top each tortilla with 1 tablespoon of the sour cream.
  

Jerry:

I love the crunchy tortilla on the bottom.

Calories: 322, Carbohydrate: 44 g, Protein: 19 g, Total Fat: 12 g, Saturated Fat: 2.5 g, Sodium: 695 mg, Fiber: 14 g

Cheese Nachos

I make these for my husband and his friends when they are watching sports on T.V. This hearty dish is always a huge hit and often requested, especially by Jerry’s friend George Wallace.

QUICK!

Prep:

20 minutes

Total:
20 minutes

Yield:
Serves 6

• Nonstick cooking spray
  
• 1 pound extra-lean ground turkey breast
  
• 2 teaspoons ground cumin
  
• 2 teaspoons chili powder
  
• 1½ teaspoons garlic powder
  
• ½ teaspoon salt
  
• ½ teaspoon dried oregano
  
• ½ cup
  cauliflower puree
  
• 1 tablespoon “no salt added” tomato paste
  
• 1 tablespoon olive oil
  
• 2 tablespoons whole-wheat flour
  
• 1 cup nonfat (skim) milk
  
• ½ cup
  carrot puree
  
• ¾ cup grated reduced-fat (2%) cheddar cheese
  
• 2-3 teaspoons chopped pickled jalapeños
  
• 6 ounces baked tortilla chips
  
• ¼ cup jarred mild tomato salsa
  

• 1.
  Set a large skillet over high heat. Coat with a thin layer of cooking spray and add the turkey. Sprinkle the turkey with the cumin, chili powder, 1 teaspoon of the garlic powder, salt, and oregano. Cook until the turkey begins to brown and is cooked through, 4 to 5 minutes. Off the heat, add the cauliflower puree and tomato paste, stirring well to combine. Set aside.
  
• 2.
  Heat the oil in a small saucepan over medium-high heat. Add the flour and cook 2 to 3 minutes, stirring occasionally until a thick paste forms. Increase the heat to high and add the milk. Whisk vigorously and bring to a boil. Reduce to a simmer and whisk in the carrot puree, cheddar cheese, jalapeños, and the remaining ½ teaspoon of garlic powder, stirring 1 minute until the cheese is melted.
  
• 3.
  Place the tortilla chips on a large platter. Spoon the turkey mixture and salsa over the chips, then pour the cheese mixture on top. If you wish, you can heat the chips first in the oven, on an oven-safe pan.
  

Sascha: