Tag Archives: Low calorie

Butternut Squash and Mushroom Tart

Posted by deliciousonadollar in Main Dish and tagged with , , , , , , ,
Butternut Squash and Mushroom Tart

Butternut Squash and Mushroom Tart

As I was looking through the November issue of Cooking Light Magazine, this recipe for Butternut Squash and Mushroom Tart caught my eye because the picture of it was so appetizing.  I wanted to make and eat it right then and there, but I earmarked the page for a more opportune time.  Well, the time came this past week.  After the cooking and baking frenzy that was Christmas I was ready to prepare a simple meal, and enjoy the process of doing it.

Boy, am I ever glad I finally got around to making this tart.  From the crust on the bottom to the cheese on top, it is one layer after another of delicious flavors that compliment each other perfectly.

Layers that taste delicious and hold together perfectly

Layers that taste delicious and hold together perfectly

Let me start with the crust:  the ingredients are mixed in the food processor and once mixed, go straight into the pie plate where you form the crust with your fingers by pressing it against the bottom and sides of the pan.  Then it goes right into the preheating oven to begin baking.

The recipe as printed in the  magazine relies on prepared ingredients, i.e. pre cubed squash, chopped onions, pre chopped pancetta, and pre sliced mushrooms as time savers.  However as a cost saving measure I don’t usually purchase my vegetables this way, preferring to prep them myself, so that added some time to the preparation of this dish.

Preparation of the tart filling involved peeling and cubing the butternut squash,

Cubed squash

Cubed squash

chopping the onion, grating the cheese  ( I used an Edam cheese that has good flavor and nice melting properties.)

Grated Edam Chese

Grated Edam Chese

The shiitake mushrooms I purchased were whole caps that I sliced, and the pancetta was in slices that I cut into small pieces.

Sliced shiitake mushroom caps

Sliced shiitake mushroom caps

This all added about 15 minutes to the preparation time.

Because I knew the prep work would take a little time, I did all of it before making the crust, so once the crust went into the oven I was ready to continue using the processor to make the filling.  Cutting the squash into fine pieces cuts down on the cooking time, and changed the texture somewhat and when the onions get mixed with it the flavor and “mouth-feel” was very pleasant.  Eggs, cheese and seasonings get mixed with the squash and onions, then poured into the partially baked crust and baked.

While that is happening, you sauté the pancetta till brown and then add and sauté the mushrooms.  The final step is to arrange the mushrooms and pancetta on the tart surface followed by the remaining cheese and bake until the cheese melts.

Hot and melty from the oven.

Hot and melty from the oven.

My final product was as pretty as the picture in the magazine.  The crust was flaky and tender, it remained dry and flaky in spite of the wetness of the filling baked in it.  This tart also cut perfectly; each wedge holding its shape as it was removed from the baking dish.  I will definitely use this recipe and method for making a crust for tarts and quiches that I make from now on.  I might also add that I felt that the time spent making this dish was well worth the effort, because the finished dish was so perfect in every way.

BUTTERNUT SQUASH AND MUSHROOM TART

SERVINGS:   6

CRUST:

  • 1 cup plus 2 Tablespoons all purpose flour
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon baking powder
  • 1/4 cup extra-virgin olive oil
  • 3 Tablespoons ice water
  • cooking spray

FILLING:

  • 3 cups peeled, precubed butternut squash
  • 2 Tablespoons EVOO, divided
  • 3/4 cup prechopped onion
  • 2/3 cup shredded cheese, divided.  Gruyere, Gouda, Edam are all good choices.
  • 2 large eggs
  • 1/2 teaspoon Kosher salt, divided
  • 1/2 teaspoon ground black pepper, divided
  • 1 1/2 ounces prechopped pancetta, or 3 slices cut into small pieces
  • 5 ounces presliced shiitake mushroom caps
  • 1/4 cup dry white wine

1.  Preheat oven to 425 degrees.  Lightly spray a 9-inch pie plate with cooking spray.

2.  To prepare crust, spoon all the flour plus the salt, pepper and baking powder into the work bowl of a food processor. Pulse 2 times to mix.  Combine 1/4 cup oil with the 3 Tablespoons ice water in a measuring cup.  With the processor running, slowly add oil mixture through food chute, and process until dough is crumbly. Pour dough into the pie plate.

Pour crust crumbles into pie plate.

Pour crust crumbles into pie plate.

Working quickly, press dough into an even layer in bottom and up sides of pie plate.

Press crust into pan with your fingers.

Press crust into pan with your fingers.

Place crust into preheating oven, and bake for 10 minutes.

3.  To prepare the filling, place squash into food processor (do not clean from dough), and process for 1 minute or until squash is finely chopped.

Finely chopped squash.

Finely chopped squash.

Heat a large non-stick skillet over medium-high heat.  Add 1 Tablespoon oil to pan and swirl to coat.  Add squash and onion to pan; sauté for 9 minutes, stirring occasionally.

4.  While squash cooks, combine half the cheese ( 1/3 cup), eggs, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl.  Stir into the squash and onion mixture.

5.  At the end of 10 minute baking time, remove the crust from the oven, spoon squash mixture into the crust and spread evenly.  Return to the oven and continue baking for 9 minutes.

6.  Return skillet to medium-high heat.  Add remaining 1 Tablespoon oil to pan; swirl to coat.  Add pancetta; cook 1 minute or until beginning to brown.  Add mushrooms and cook for 7 minutes or until browned.

Browning the pancetta and mushrooms.

Browning the pancetta and mushrooms.

Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon pepper and 1/4 cup white wine.  Cook 1 minute or until liquid almost evaporates.

7.  Remove tart from oven.  Arrange the mushroom mixture evenly over the top of the tart;  sprinkle with the remaining 1/3 cup cheese.  Return tart to 425 degrees oven and bake for 3 – 5 minutes until cheese melts.

Hot and melty from the oven.

Hot and melty from the oven.

A fantastic dish on all levels!

A fantastic dish on all levels!

Serve this delicious entree with a mixed green salad for a complete, low calorie, almost meatless meal.  To make it vegetarian just omit the pancetta.

Calories  368,   Fat 21.8 g.,  Carb  31.6 g.

SOURCE:   slightly adapted from Cooking Light Magazine,  November, 2012

Zucchini Crab Cakes

Posted by deliciousonadollar in Main Dish and tagged with , , , , , ,

Zucchini Crab Cakes

I was introduced to crab cakes on my first trip to the Chesapeake Bay area, and I have loved them ever since.  The trouble is I don’t find fresh crab meat very often in my local market and even though crab cakes can be made with canned crab meat I prefer fresh—the pieces of crab are bigger.

I asked my husband to stop at a shoreline fish market to purchase some lobster one day after work, and he did;  but he also brought home two large crab legs with the request that I make crab cakes.    I promised him I would if he would crack them and extract the meat.  HA! (The cook has to protect her hands.)

OK, now the search begins.  What recipe should I use?  Things I considered in the search:  we don’t like red or green pepper in our crab cakes, so eliminate any recipes with those in it. The mixture is flaky and hard to hold together, so I wanted something with moisture to help bind it together.  Yeah, eggs do that, but wait, here’s one that uses zucchini as part of the mixture. Wow, moisture, binding power, and a vegetable to take the place of peppers.  This is it!  Usually I can read a recipe and know if it will work and taste good.  My instincts didn’t fail me on this one.

ZUCCHINI CRAB CAKES

SERVINGS:   makes 8 crab cakes.

INGREDIENTS

  • 2-3 teaspoons cooking oil
  • 1 cup coarsely shredded zucchini
  • 1/4 cup thinly sliced green onions
  • 1 egg beaten
  • 1/2 cup seasoned fine dry bread crumbs
  • 1 Tablespoon Dijon-style mustard
  • 1/2 teaspoon dried thyme
  • 1/4 -1/8 teaspoon ground red pepper (optional)
  • 8 ounces fresh cooked crabmeat (about 1 1/2 cups)  Purchase about 1 1/4 pounds crab legs to get 8 ounces of meat. Canned crab meat works, too.
  • cooking spray

DIRECTIONS

1.  In a large skillet heat 2 teaspoons cooking oil.  Cook and stir the zucchini and green onions about 3 minutes or until tender and the liquid is evaporated.  Cool slightly.

2.  In a large mixing bowl combine the beaten egg, bread crumbs, mustard, thyme, and, if desired, the red pepper.  Add the zucchini mixture and crabmeat; mix well.

3.  Using a 1/4 cup measure for each crab cake, scoop out and shape into 8 patties about 1/2 inch thick.  Spray each patty with cooking spray.

4.  Using the large skillet previously used lightly spray it with cooking spray, and reheat it.  Place the crab cakes sprayed side down in the pan, and cook for about 3 minutes.  Spray the uncooked sides and turn over.  Cook another 2-3 minutes till nicely browned and crisp.

These were really good.  I served them with another vegetable (broccoli ) and a salad consisting of roast golden beets, yellow cherry tomatoes, and baby greens with feta cheese.

SOURCE:   Savory Shellfish Recipes of the Shore

Italian Style Stuffed Zucchini

Posted by deliciousonadollar in Main Dish and tagged with , , , , , , , ,

At this point in the summer season there is an abundance of zucchini, with many gardeners looking for ways to prepare it, or friends and neighbors to share with.  I am fortunate in being a neighbor to a gardener, and he is kind in sharing his over-flow with us. Soooo, zucchini is on the menu!  I spent some time on a recent afternoon browsing through cookbooks looking for some different ways to prepare it. I had a secondary reason to look at recipes; my husband and I are starting a low-carbohydrate eating plan, and so low-carb. recipes was the second objective.  Zucchini fits the bill on this count:  low calorie and low carbohydrate.  I reasoned that by stuffing it with a meat mixture, I could maintain that low carbohydrate profile.

Italian Style Stuffed Zucchini

My search turned up a recipe for meatballs using Italian sausage and ground pork. Since I did not have any ground pork readily available, I substituted ground turkey instead and paired it with hot Italian sausage.  I mixed up the whole recipe which was more than what was needed to stuff my zucchini, so I formed the  remainder into meatballs and froze them, ready for another dish in the future.  Once I had the zucchini stuffed, I put them into a baking dish, poured some of my fresh tomato marinara sauce over them and baked till the squash was tender. The final step was to sprinkle with mozzarella cheese, let it melt in the hot oven, and serve this dish with a salad.

On a more personal note,  my motivation for starting a low-carbohydrate diet is obviously to loose a few pounds.   I’m clearly not overweight, but there are a few extra bulges here and there, and since  I am planning on competing in November in a Ballroom Dance Competition,  the time to begin a weight loss program is now when there are so many vegetables available.  I have followed a low carbohydrate plan in the past and it has proven to be a good one for me,  because once I go a few days without carbs, I no longer have a desire for them and I am perfectly satisfied with all the other foods I can have.   After about two weeks of eating like this you can start to add carbs back into your diet slowly, in small amounts so you do not feel totally deprived.  My goal is to lose 5 pounds.  I’ll keep you posted on how I do.

ITALIAN STYLE STUFFED ZUCCHINI

SERVES   4

INGREDIENTS

  • 2 medium sized zucchini, halved lengthwise.   (If you use large zucchini, you will need to pre bake them a little in advance of stuffing them.
  • 1 Tablespoon olive oil, divided
  • 2 cloves garlic, finely minced
  • 2 large shallots, finely diced
  • 1/3 cup part-skim ricotta cheese  (This helps keep the meat mixture moist)
  • 1/4 cup chopped parsley
  • 1/4 cup panko breadcrumbs
  • 1/2 teaspoon black pepper
  • 1/8 teaspoon salt
  • 8 ounces lean ground pork, or ground turkey
  • 2 ( 4 oz. ) links hot Italian sausage, casings removed
  • 1 large egg
  • 1 large jar prepared spaghetti sauce
  • 1 cup shredded mozzarella cheese

1.  Prepare a shallow baking dish by spraying with non-stick spray.   Preheat oven to 350 degrees.  Pour a small amount of spaghetti sauce in the baking dish as a base for the zucchini.

2.  Heat 1 teaspoon olive oil in a small skillet over medium heat;  swirl to coat.  Add garlic and shallots to pan; sauté  3 minutes or until shallots are softened, stirring frequently .

3.  Combine shallot mixture, ricotta, and next 8 ingredients (through egg) in a medium bowl.

4.  Prepare zucchini for filling by creating a “boat”;  i.e., scoop out seeds and some of the flesh.  I used a melon-baller, and  it was easy to do.  Leave enough flesh, so zucchini will support itself, and maintain its shape.

5.  Fill each zucchini half with a generous portion of the meat filling.  Arrange in baking dish, and pour marinara sauce over the top.  If you have extra meat filling, either make more zucchini, or freeze for later use.

6.  Cover with foil and bake at 350 degrees for 45-50 minutes.  Pierce zucchini for doneness: they should pierce easily and be tender.

7.  Remove foil, sprinkle with mozzarella cheese.  Return to hot oven just to melt the cheese.

I found that the juices from the zucchini and meat added to the volume of sauce,  so I think this dish would go well with some pasta to put all that sauce over.   If I were eating carbohydrates now, that’s what I would do. 😦    Instead we had this dish with a  spinach salad, and it was very satisfying.

SOURCE:  adapted from a  recipe from Cooking Light Annual, 2008

Summer-strone-zpacho

Posted by deliciousonadollar in Carolyn's Originals, Quick Meals, Soups and tagged with , , , , , , , , , , , , ,

A regional farmer’s market has opened nearby, and I couldn’t wait to go and browse all the stalls.  I just love looking at all the fresh produce, herbs, cheeses and baked goods.  My creative juices start to flow as I imagine what I could do with it all.   Everything was so tempting, that I had to exert great self-restraint, and therefore brought home mostly vegetables.

Using some of that bounty I put together this soup that bears some resemblance to Minestrone, except there are no beans, and instead of the usual ditalini I used Israeli couscous.  It is also a little like gazpacho except there are no peppers. It does contain cucumbers,  part of it gets pureed, and it can be enjoyed warm or cold.  Its a great summertime soup for a light lunch, or perhaps combined with a sandwich or salad for a light supper.  I’m not sure what to call it so let’s just say  —-  Summertime  Vegetable Soup.

INGREDIENTS

Serves 4

  • 1/2 cup Israeli couscous
  • 2 Tablespoons olive oil
  • 1 pound Kirby cucumbers (3 med.size), peeled and sliced
  • 1 medium onion, chopped
  • one 15 oz. can fire-roasted tomatoes, diced
  • 1 1/2 teaspoons paprika
  • 2 cups vegetable broth
  • 1 medium zucchini
  • 1 small jar basil or mixed herbs pesto

DIRECTIONS

  1. In a pot of boiling salted water, cook the couscous until al dente, 8-10 minutes.  Drain and rinse with cold water.

2.  Meanwhile, in a large saucepan, heat 2 tablespoons olive oil over high heat.  Add the cucumbers and cook stirring occasionally.  As they soften and become translucent, add the chopped onion and continue cooking another 4-5 minutes.  Don’t let them become too browned.  Stir in the tomatoes, paprika and vegetable broth.

3.  Using an immersion blender,  regular blender or food processor,  puree this mixture.  You may need to work in batches.  Return to the pot and stir in the couscous and shredded zucchini.  For cold soup refrigerate at this point.

4.  To serve warm, return the soup mixture to the stove and reheat, so the new added ingredients become warmed through.

5.  Serve the soup drizzled with the herb pesto.****

 

P.S.  This soup tasted even better the next day after flavors had time to meld.

 

****Stay tuned this week for my recipes on making your own pesto(s).

Source:  a Carolyn Original

Artichoke, Spinach, and White Bean Dip

Posted by deliciousonadollar in Appetizers and tagged with , , , , , , , , , , , , , , , ,

A neighborhood block party for the Fourth of July.  Everyone brings a pot-luck dish to share. Friends getting together, talking, playing games, kids running around, riding bikes, playing in the sprinkler.  A very typical July 4th celebration.  That’s what we did and perhaps many of you  did the same.  I hope your day was relaxing and enjoyable.

This post is about the appetizer I brought to share.  It got rave reviews, disappeared very quickly, and was very easy to make.  I served it with a variety of crackers, and toasted pita chips for dipping.  I’ve had this kind of dip on previous occasions, and though I like it very much I limit myself to just a few tastes because I know it is usually high in fat and calories.  This version, however, cuts the calories way back, by reducing the amount of cheese(es) in it, and including white beans processed with the base ingredients to give thickness without fat.

So in this version you have the sharpness of Romano cheese, the tang of lemon juice, and the bite of red pepper, incorporated into a base made smooth by mayonnaise (the only fat) and pureed white beans.  To me this is the real star of the show, although the spinach and artichokes get all the attention.   This is when I say,  Oh, Yeah!  Bring it on!    You’ll be happy to know that a 1/4 cup serving contains only 87 calories,  4.9 g.carb, and 5.4 g. fat.

ARTICHOKE, SPINACH, AND WHITE BEAN DIP

YIELD:  about 3 cups;  serves 12 or more

Ingredients

  • 1/4 cup ( 1 ounce) grated pecorino Romano cheese  (purchased already grated at the grocery store.)
  • 1/4 cup canola mayonnaise
  • 1 teaspoon fresh lemon juice
  • 1/4  teaspoon salt
  • 1/4  teaspoon black pepper
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1  (15 oz.) can white beans, rinsed and drained
  • 1  (14 oz.) can artichoke hearts, drained.  Quarter and chop them.
  • 1 (9 0z. ) package frozen chopped spinach, thawed, drained, and squeezed dry.
  • cooking spray
  • 1/2 cup shredded part-skim mozzarella cheese

Directions

  1. Preheat oven to 350 degrees.  Spray a 1-quart baking dish with cooking spray.
  2. Place Romano cheese, mayonnaise, lemon juice, salt, black pepper, red pepper, minced garlic, and white beans in a food processor, and process until smooth.  Spoon into a medium bowl.  Stir in the artichokes and spinach.  Spoon the mixture into the prepared baking dish.  Sprinkle with the mozzarella cheese.
    Bake at 350 degrees for 20 minutes or until bubbly and brown.  Serve warm with crackers or chips for dipping.

SOURCE:  Cooking Light Magazine

Banana-Chocolate-Hazelnut French Toast

Posted by deliciousonadollar in Breakfast, Brunch and tagged with , , , , , , , , , , , , , ,

I don’t know why, but when I’m on vacation, I really enjoy having breakfast out.  Eating something rather sumptuous  that I didn’t make is such a treat.   Even coffee made by someone else tastes extra special to me.  Well, one recent weekend, I found that I had some ripe bananas that needed to be eaten or used, and at the same time an almost empty jar of chocolate-hazelnut spread.  Normally, I would have had a teaspoon in that jar in a  split second, eating the last of it right off the spoon,  but just in the nick of time I remembered once on vacation when I ordered “Stuffed French Toast”.  The filling was sliced bananas and peanut butter.  It was delicious, and I ate every last crumb.  I thought to myself, if peanut butter was so good , well then, hazelnut spread with chocolate must be as good or better, wouldn’t you agree?

So I tried it out and  yep, I was right!  If you have kids at your house I feel pretty sure they will like this, in fact kids of all ages will like it.  Pair this dish with a bowl of mixed fresh fruits to round out the meal.

Let me also add that in spite of the fact that the recipe may at  first sound high calorie, it really isn’t because I use skim milk, no butter, only 2 eggs (and  you could use egg-beaters instead to further lower cholesterol and calories) and  I get in some fiber by using whole-grain bread.  The recipe serves 4, and the calorie total as I make it comes to somewhere between 360-380 calories.  That’s less than 1/3 of a 1200 calorie diet.  A serving consists of 3 triangles of the stuffed toast, dusted with powdered sugar.  It is quite filling; you feel like you’ve had a special treat.

INGREDIENT LIST:

  • 1/4 cup skim milk
  • 2 large eggs, lightly beaten
  • 3/4 teaspoon vanilla extract
  • 1/2 teaspoon sugar
  • 1/8 teaspoon salt
  • 6 slices whole grain bread
  • 4 1/2 tablespoons chocolate-hazelnut spread ( such as Nutella)
  • 1 cup thinly sliced banana
  •  2 teaspoons canola oil
  • 1 1/2 teaspoons powdered sugar
  1.  Combine first 5 ingredients in a shallow dish.
  2. Spread each of 3 bread slices with 1 1/2 tablespoon chocolate hazelnut spread; arrange 1/3 of the banana slices on each slice of bread.  Top sandwiches with remaining 3 bread slices.
  3. Heat oil in a large nonstick skillet over medium heat.  Working with one sandwich at a time, place into egg mixture, carefully turn over to coat other side and then place into pan. Cook sandwiches about 2 minutes on each side or until lightly browned.
  4. Cut each sandwich into 4 triangles.  Place 3 triangles attractively on each plate and sprinkle with powdered sugar.  Garnish with fruit or serve with a cup of mixed fruits.

SOURCE:  This is a riff on someone else’s recipe. I can’t take credit for this one, although I did modify it to be more diet friendly.