Stuffed Tomatoes with Golden Crumb Topping

Stuffed tomatoes are classic comfort food. Serve with a mixed green salad studded with garden-fresh vegetables. For vegetarians, omit the beef or turkey.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

4 ounces 90%-lean ground beef or 93%-lean ground turkey
1 cup cooked brown rice or 1/2 cup instant brown rice
4 large ripe but firm tomatoes (about 8 ounces each)
1/2 teaspoon kosher salt, divided
Freshly ground pepper to taste
1/2 cup petite green peas (cooked, if fresh; thawed, but not cooked, if frozen)
1/4 cup minced red onion
1/2 cup grated Parmigiano-Reggiano cheese, divided
1 tablespoon minced flat-leaf parsley
1 cup breadcrumbs made from day-old whole-wheat bread (see Tip)
2 tablespoons extra-virgin olive oil
1 small clove garlic, minced

1. Preheat oven to 350° F. Coat an 8-inch-square baking dish with cooking spray.
2. Cook ground beef or turkey in a small skillet over medium-high heat, crumbling with a spoon, until brown and cooked through, 1 to 2 minutes. Transfer to a large bowl.
3. If using cooked rice, go to Step 4. To prepare instant brown rice, bring 1/2 cup water to a boil in a small saucepan. Stir in rice, return to a boil, reduce heat to low, cover and simmer for 5 minutes. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork.
4. Add cooked rice to the bowl with the meat.
5. Meanwhile, slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Scoop out the tomato pulp using a teaspoon or melon baller. Finely chop 1/2 cup of the pulp and add to the bowl with the rice and meat. (Reserve the remaining pulp for another use; see Kitchen Tips.) Season the inside of the tomatoes with 1/4 teaspoon salt and pepper.
6. Add peas, onion, 1/4 cup cheese, parsley, the remaining 1/4 teaspoon salt and pepper to the rice mixture. Stir to combine. Divide the mixture evenly among the tomatoes and place the tomatoes in the prepared baking dish. Combine the remaining 1/4 cup cheese, breadcrumbs, oil and garlic in a small bowl. Sprinkle the mixture on top of the tomatoes.
7. Bake the tomatoes until the crumbs are golden and the tomatoes are soft, 25 to 30 minutes. Serve immediately.

NUTRITION INFORMATION: Per serving: 355 calories; 16 g fat (5 g sat, 7 g mono); 35 mg cholesterol; 34 g carbohydrate; 20 g protein; 6 g fiber; 639 mg sodium; 695 mg potassium.

Nutrition bonus: Vitamin C (90% daily value), Calcium (25% dv), Potassium (20% dv), Iron (15% dv).

TIP: Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

Kitchen Tip: Save the scooped-out tomato pulp to use in fresh tomato soup or pasta sauce. It will keep in the refrigerator for up to 3 days or in the freezer for up to 6 months.

Sesame Snap Peas with Carrots & Peppers

The colorful combination of sugar snap peas, red bell pepper and carrot plus an Asian-inspired flavors make this side dish a pleasure to whip up for a weeknight dinner.

Makes 4 servings, 3/4 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

8 ounces sugar snap peas, trimmed (about 2 cups)
1 small red bell pepper, cut into strips (about 1 cup)
1 large carrot, peeled and thinly sliced (about 1 cup)
1 tablespoon reduced-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon sesame seeds
Freshly ground pepper to taste

Place peas, bell pepper and carrot in a steamer basket over 2 inches of boiling water in a saucepan. Cover and steam, stirring once, until crisp-tender, 5 to 7 minutes. Toss with soy sauce, oil, sesame seeds and pepper.

NUTRITION INFORMATION: Per serving: 82 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 9 g carbohydrate; 2 g protein; 3 g fiber; 168 mg sodium; 219 mg potassium.
Nutrition bonus: Vitamin A (120% daily value), Vitamin C (90% dv).
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 1 fat (mono)

From: http://eatingwell.com/recipes/sesame_snap_peas.html

Green Beans with Creamy Garlic Dressing

Inspired by a Lebanese pasta dish, we toss steamed green beans with garlicky yogurt for an easy side dish. Try it with roast lamb.

Makes 4 servings, about 3/4 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 pound green beans, trimmed and cut diagonally into 1-inch pieces
1 small clove garlic, minced, or 1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1/2 cup nonfat plain yogurt
1 tablespoon extra-virgin olive oil
1 tablespoon chopped fresh parsley (optional)
Freshly ground pepper to taste

1. Place a medium bowl of ice water near the stove. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender, 6 to 8 minutes. Transfer the beans to the ice water to cool. Remove from the ice water with a slotted spoon and let drain on a kitchen towel; blot dry with another towel.
2. If using fresh garlic, mash with salt using the back of a spoon until a paste forms. Whisk the garlic paste (or garlic powder and salt) with yogurt, oil, parsley (if using) and pepper in a large bowl. Add the green beans and toss to coat. Serve cold.

NUTRITION INFORMATION: Per serving: 84 calories; 4 g fat (1 g sat, 3 g mono); 1 mg cholesterol; 11 g carbohydrate; 3 g protein; 4 g fiber; 158 mg sodium; 165 mg potassium.
Nutrition bonus: Vitamin A & Vitamin C (20% daily value).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat

Garlicky Cherry Tomato Bread Gratin

One 5-ounce piece of day-old French baguette with crust, cut into 1-inch cubes (5 cups)
1 1/2 pounds small cherry tomatoes
1/3 cup extra-virgin olive oil
3 medium garlic cloves, thinly sliced
1/2 cup chopped flat-leaf parsley
1/2 cup plus 2 tablespoons freshly grated Parmesan cheese
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper

1. Preheat the oven to 375°.
2. Lightly oil a 10-inch ceramic quiche dish.
3. In a large bowl, toss the bread cubes with the tomatoes, olive oil, garlic, parsley, Parmesan and salt and pepper.
4. Scrape the mixture into the baking dish and bake in the center of the oven for 35 minutes, or until the bread cubes are browned and crisp and the tomatoes are very tender.
5. Serve warm or at room temperature.

Nutrition Facts
Amount Per Serving (6 Servings)

Calories 280.2
Total Fat 17.2 g
Saturated Fat 4.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 10.1 g
Cholesterol 7.9 mg
Sodium 568.9 mg
Potassium 409.7 mg
Total Carbohydrate 25.0 g
Dietary Fiber 2.9 g
Sugars 1.5 g
Protein 8.8 g

Vitamin A 27.5%    Vitamin B-12 3.7%
Vitamin B-6 8.8%    Vitamin C 35.6%
Vitamin D 0.0%    Vitamin E 4.2%
Calcium 19.9%    Copper 9.2%
Folate 13.8%    Iron 12.8%
Magnesium 8.6%    Manganese 21.1%
Niacin 12.8%    Pantothenic Acid 5.6%
Phosphorus 15.9%    Riboflavin 12.3%
Selenium 13.4%    Thiamin 21.6%
Zinc 5.8%

From: http://www.yumsugar.com/tag/jacques+pepin

Mexican-Style Chick-Pea Salad

2 canned chipotle chiles in adobo
3 fresh jalapeno chiles
1 medium onion
2 garlic cloves
3 medium vine-ripened tomatoes
4 cups drained canned chick-peas (2 19-ounce cans)
1/4 cup extra-virgin olive oil
1/4 cup fresh lime juice plus additional to taste
3 tablespoons chopped fresh cilantro leaves
Freshly ground black pepper

Directions
Rinse chipotles. Wearing rubber gloves, separately seed and mince chipotles and jalapenos. Mince onion and garlic. Peel, seed, and chop tomatoes. Rinse and drain chick-peas, and in a large bowl stir together all ingredients except additional lime juice.

Chill the salad, covered, at least 2 hours and up to 1 day. Season salad with salt and add additional lime juice. Serve salad at cool room temperature.

From: http://img.foodnetwork.com/FOOD/2003/12/04/ss1b32_chick_pea_salad_lg.jpg

Edamame + Black Bean Summer Salad

5 Tbsp. red wine vinegar
3 Tbsp. extra virgin olive oil
2 limes, juiced
2 cloves garlic, minced
1/3 c. fresh cilantro, chopped
1 tsp. sugar
3/4 tsp. salt
1 lb. shelled edamame, frozen
3 c. corn kernels, frozen
1 pint grape tomatoes, quartered
4 scallions, thinly sliced
1 (15oz.) can black beans, rinsed & drained

1.) In large bowl, whisk red wine vinegar, olive oil, lime juice, garlic, cilantro, sugar, & salt together. Set aside.
2.) Bring large pot of lightly salted water to a boil. Add frozen edamame, boiling for 3 mins. Add frozen corn to water & continue cooking for 2 more mins.
3.) Drain edamame & corn well, & pour into bowl with dressing.
4.) Add grape tomatoes, scallions, & black beans, & gently stir to mix.
5.) Cover & refrigerate for 2hrs., then stir & serve.

Recipe (adapted from allrecipes.com)

Mixed Vegetable Salad

For the dressing:
1 bunch Mint Leaves (Wash and Chop fine)
2 tbsp Honey
1 tbsp Lemon Juice
Salt to taste

Salad ingredients:
2 cups Chopped Cucumbers (Wash, Peel, core out the middle and chop the rest into fine cubes)
2 cups Chopped Carrots (Wash, Peel and chop into fine cubes)
1 bunch Green Onions (Chopped fine)
1 cup White Garbanzo Beans (White Channa, soaked overnight and cooked)
2 Green chillies (chopped fine, optional)

Mix the above in a bowl and keep aside.

Method:
Combine all the chopped vegetables in a mixing bowl. Mix well. Add the dressing. Toss and Serve

From: www.masalamagic.blogspot.com/2007_03_01_archive.html

Fresh Peas Guggullu

5-minute saute of green peas (a cup) with finely chopped red onions pieces. Touch of black pepper, salt and fresh grated coconut, they are done. Quick and great tasting traditional Indian recipe to enjoy fresh green peas.

Southwestern Stuffed Acorn Squash

Sweet and creamy acorn squash balances the slightly spicy sausage filling.

Makes 6 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

3 acorn squash (3/4-1 pound each)
5 ounces bulk turkey sausage
1 small onion, chopped
1/2 medium red bell pepper, chopped
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
2 cups chopped cherry tomatoes
1 15-ounce can black beans, rinsed
1/2 teaspoon salt
Several dashes hot red pepper sauce, to taste
1 cup shredded Swiss cheese

1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3. Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add turkey sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4. When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

NUTRITION INFORMATION: Per serving: 259 calories; 7 g fat (4 g sat, 1 g mono); 29 mg cholesterol; 38 g carbohydrate; 15 g protein; 7 g fiber; 482 mg sodium; 884 mg potassium.
Nutrition bonus: Vitamin C (80% daily value), Vitamin A (45% dv), Calcium (20% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable

Crockpot Moroccan Lentil Stew

Lentils, potatoes, and squash simmer in your crockpot for a delicious meatless stew.

Prep Time: 30 minutes
Cook Time: 9 hours,

Ingredients:
1 cup dried lentils, sorted and rinsed
1 lb. butternut squash, peeled and cubed
10 small new red potatoes, cubed
1 onion, chopped
4 cloves garlic, minced
2 (14 oz.) cans diced tomatoes, undrained
1 Tbsp. curry powder
1/2 tsp. salt
1/8 tsp. white pepper
1/8 tsp. crushed red pepper
2 cups water
8 oz. pkg. frozen cut green beans, thawed

Preparation:
Combine all ingredients except green beans in a 3-4 quart slow cooker. Cover and cook on low for 8-10 hours until lentils, squash, and potatoes are tender when tested with knife. Increase heat to high setting. Stir in thawed green beans, cover and cook for 10-15 minutes until mixture is thoroughly heated and beans are tender. 6 servings

Italian Roasted Snap Peas

Serve this Italian-inspired combination of sweet snap peas, leeks and tomatoes with roast chicken or garlic-rubbed grilled steaks.

Makes 4 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 large leek, white part only, halved lengthwise and thoroughly washed
1 pound sugar snap peas, trimmed
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1 cup cherry tomatoes, halved
1 teaspoon dried oregano

1. Preheat oven to 425°F.
2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.
3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 14 g carbohydrate; 3 g protein; 4 g fiber; 311 mg sodium; 135 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Vitamin A (35% dv).
2 Carbohydrate Servings
Exchanges: 2 vegetable, 1/2 fat

Maple-Roasted Sweet Potatoes

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

Makes 12 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 1 hour 10 minutes

EASE OF PREPARATION: Easy

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrate; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition bonus: Vitamin A (230% daily value), Vitamin C (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

North African Spiced Carrots

The trinity of North African seasonings, cumin, coriander and paprika, lends exotic appeal to this simple carrot preparation.

Makes 6 servings, 1/2 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
2 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
3 cups sliced carrots (4 medium-large)
1 cup water
3 tablespoons lemon juice
1/8 teaspoon salt, or to taste
1/4 cup chopped fresh parsley

Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander; cook, stirring, until fragrant but not browned, about 20 seconds. Add carrots, water, lemon juice and salt; bring to a simmer. Reduce heat to low, cover and cook until almost tender, 5 to 7 minutes. Uncover and simmer, stirring often, until the carrots are just tender and the liquid is syrupy, 2 to 4 minutes. Stir in parsley. Serve hot or at room temperature.

NUTRITION INFORMATION: Per serving: 51 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 7 g carbohydrate; 1 g protein; 2 g fiber; 86 mg sodium.
Nutrition bonus: Vitamin A (210% daily value), Vitamin C (15% dv).
1/2 Carbohydrate Servings
Exchanges: 1 vegetable, 1/2 fat (mono)

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