Potatoes Primavera
2 pounds small red potatoes, quartered
1 1/2 cups fat-free, less-sodium chicken broth
1/2 cup dry white wine
2 tablespoons fresh lemon juice
2 garlic cloves, minced
1/2 teaspoon salt, divided
3 cups sugar snap peas, trimmed (about 8 ounces)
3 cups (1 1/2-inch) diagonally sliced asparagus (about 1 pound)
2 cups baby carrots, halved lengthwise (about 8 ounces)
1 tablespoon olive oil
2 teaspoons grated lemon rind
1/8 teaspoon black pepper
1 cup radishes, quartered lengthwise
1/3 cup small mint leaves
1/3 cup cilantro leaves
1/3 cup flat-leaf parsley leaves
2 cups trimmed watercress (about 1 bunch)
Combine first 5 ingredients in a large saucepan, and bring to a boil. Reduce heat, and simmer 15 minutes. Remove potatoes with a slotted spoon. Bring broth mixture to a boil; cook until reduced to 1/2 cup (about 8 minutes). Combine broth mixture, potatoes, and 1/4 teaspoon salt in a bowl; set aside.
Steam the peas, covered, 2 minutes or until crisp-tender. Rinse peas with cold water, and drain. Steam asparagus, covered, for 2 minutes or until crisp-tender. Rinse asparagus with cold water; drain. Steam the carrots, covered, 4 minutes or until crisp-tender. Rinse carrots with cold water; drain. Combine 1/4 teaspoon salt, peas, asparagus, carrots, oil, rind, and pepper in a large bowl. Combine potato mixture, vegetable mixture, radishes, mint, cilantro, and parsley, tossing well to coat. Arrange the watercress on each of 8 plates; divide the potato mixture evenly among plates.
Yield: 8 servings (serving size: 1 3/4 cups potato mixture and 1/4 cup watercress)
CALORIES 157(13% from fat); FAT 2.2g (sat 0.3g,mono 1.3g,poly 0.3g); PROTEIN 6.5g; CHOLESTEROL 0.0mg; CALCIUM 81mg; SODIUM 268mg; FIBER 5.9g; IRON 3.6mg; CARBOHYDRATE 30g
Cooking Light, APRIL 2000
Risotto with Asparagus, Fennel, and Leeks
Risotto primavera is popular throughout Italy, Venice in particular. Fennel, asparagus, and leeks - all harbingers of spring - team up in this creamy rice dish.
5 cups fat-free, less-sodium chicken broth
1 tablespoon olive oil
2 cups thinly sliced leek (about 2 large)
3/4 cup thinly sliced fennel bulb (about 1 small bulb)
1 1/2 cups uncooked Arborio rice or other short-grain rice
1/4 cup dry white wine
1 1/2 cups (1/2-inch) diagonally cut asparagus
1/2 teaspoon chopped fresh or 1/8 teaspoon dried rosemary
1/8 teaspoon black pepper
1/4 cup (1 ounce) grated fresh Parmesan cheese optional to change to soy. A bit of smart balance on top is my choice. 
Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
Heat the olive oil in a large saucepan over medium-high heat; add the leek and fennel, and sauté for 5 minutes or until tender. Add the rice, and cook for 1 minute, stirring constantly. Stir in the wine, and cook for 1 minute or until the liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth, and cook until the liquid is nearly absorbed, stirring constantly. Add the asparagus, rosemary, black pepper, and remaining broth, 1/2 cup at a time, stirring constantly until each portion of the broth is absorbed before adding the next (about 15 minutes total). Stir in grated cheese.
Yield: 6 servings (serving size: 1 cup)
CALORIES 267(13% from fat); FAT 4g (sat 1.2g,mono 2.1g,poly 0.4g); PROTEIN 9.1g; CHOLESTEROL 3mg; CALCIUM 98mg; SODIUM 486mg; FIBER 1.9g; IRON 3.5mg; CARBOHYDRATE 47.7g
Cooking Light, APRIL 2000
Tortellini Primavera
You can use regular varieties of squash - just cut them into smaller pieces.
4 quarts water
1 (9-ounce) package fresh three-cheese tortellini (such as Contadina), uncooked ok taking out the filled pasta and using regular is not as fun  but I still think this could be a yummy dish (not as yummy but still good  )
1 cup vertically sliced baby carrots
1 1/2 cups fresh shelled green peas (about 1 1/2 pounds unshelled)
2 teaspoons olive oil
1/3 cup thinly sliced green onions
1 garlic clove, minced
1/2 cup canned vegetable broth
2 cups quartered baby pattypan squash
1 cup vertically sliced baby zucchini
2 cups torn arugula
2 tablespoons finely chopped fresh parsley
1 tablespoon minced fresh chives
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
Bring 4 quarts water to a boil in a large Dutch oven. Add pasta; cook 5 minutes. Add carrots; cook 2 minutes. Add peas; cook 30 seconds. Drain and rinse with cold water; drain well.
Heat oil in a large nonstick skillet over medium-high heat. Add the green onions and garlic, and sauté for 2 minutes. Add pasta mixture, broth, pattypan squash, and zucchini, and bring to a boil. Cover, reduce heat, and simmer until thoroughly heated. Stir in arugula and remaining ingredients.
Yield: 6 servings (serving size: 1 1/2 cups)
CALORIES 206(21% from fat); FAT 7.8g (sat 2.1g,mono 2g,poly 0.3g); PROTEIN 9.6g; CHOLESTEROL 20mg; CALCIUM 143mg; SODIUM 389mg; FIBER 3.9g; IRON 1.7mg; CARBOHYDRATE 30.2g
Cooking Light, APRIL 2000
Fresh Rhubarb Cake
4 cups sliced fresh rhubarb (about 1 1/2 pounds)
1 1/3 cups sugar, divided
Cooking spray
1/3 cup stick margarine, softened
1 large egg use 1/4c egg beaters or 2 whites
2 teaspoons grated orange rind
1 teaspoon vanilla extract
1 1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
3/4 cup low-fat buttermilk use 3/4c soy milk with 2t lemon juice and sit for a few minutes.
Preheat oven to 350°.
Combine rhubarb and 2/3 cup sugar in a bowl. Spoon rhubarb mixture into an 8-inch square baking dish coated with cooking spray. Beat 2/3 cup sugar and butter at medium speed of a mixer until well-blended (about 5 minutes). Add egg, beating well. Beat in orange rind and vanilla. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, baking soda, and salt; stir well with a whisk. Add flour mixture to sugar mixture alternately with buttermilk, beginning and ending with flour mixture. Spoon batter over rhubarb mixture. Bake at 350° for 55 minutes or until a wooden pick inserted in center comes out clean.
Yield: 9 servings
with changes it would be 6 grams of fat in each piece. Calories would be close.
CALORIES 270(27% from fat); FAT 8.1g (sat 4.7g,mono 2.3g,poly 0.5g); PROTEIN 3.8g; CHOLESTEROL 43mg; CALCIUM 110mg; SODIUM 247mg; FIBER 0.8g; IRON 1.1mg; CARBOHYDRATE 46.6g
Cooking Light, APRIL 2000
I am making this cake tonight and will tell you how it goes. I hope my rhubarb is ready to pick. 
--------------------
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
Print
Remind Me
Notify Moderator
|
Posts
4 Cooking Light spring recipes from 4/00 issue
