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Recipes
Calypso Chicken with Sautéed Plantains and Down-Island Salsa
By Lv2Cook
Combine first 6 ingredients in a bowl; toss to coat
- 2 1/2 cups chopped onion
- 1/2 cup minced green bell pepper
- 2 tablespoons fresh lime juice
- 1 teaspoon minced fresh thyme
- 2 garlic cloves minced
- 6 (4-ounce) skinned, boned chicken breast halves
- 3/4 teaspoon salt divided
- 1/2 teaspoon pepper
- 2 teaspoons vegetable oil
- Cooking Spray
- 1 (14.5-ounce) can diced tomatoes undrained
- 1/2 cup water
- 1 serrano chile
- Down-island Salsa (recipe follows)
- Sautéed Plantains (recipe follows)
- 3 cups hot cooked long-grain rice
- Fresh thyme sprigs (optional)
- Lime wedges (optional)
- DOWN-ISLAND SALSA
- 1/4 cup firmly packed brown sugar
- 3 tablespoons white rum
- 2 tablespoons fresh asparagus
- 1 teaspoon minced seeded serrano chile
- 4 cups fresh pineapple cubes (1-inch)
- 1 cup diced peeled ripe mango
- 1 cup carambola (starfruit) halved lengthwise and thinly sliced
- SAUTEED PLANTAINS
- 1 tablespoon vegetable oil
- 3 ripe plantains peeled and sliced lengthwise
Roasted-Tomato Sauce
By Lv2Cook
Preheat oven to 500º. Arrange the plum tomatoes, onion slices, and jalapeño pepper on a jelly-roll pan coated wi...
- 2 pounds plum tomatoes cut in half lengthwise
- 1 onion cut into 1/2-inch-thick slices
- 1 jalapeño pepper halved and seeded
- Cooking spray
- 1 tablespoon fresh lime juice
- 1/4 teaspoon salt
- 1 drained canned chipotle chile seeded
Groundhog Day Buttermilk Pancakes
By Lv2Cook
Lightly spoon flour into a dry measuring cup; level with a knife
- 1 cup all-purpose flour
- 1 teaspoon sugar
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1 1/3 cups low-fat buttermilk
- 1 tablespoon stick margarine or butter melted
- 1 large egg white
- Cooking spray
- 1/2 cup maple syrup
Viennese Caramel Custard
By Lv2Cook
Preheat oven to 300º. Combine 1/2 cup sugar and lemon juice in a small, heavy saucepan over medium-high heat; coo...
- 1 1/4 cups sugar divided
- 1/2 teaspoon fresh lemon juice
- 1/2 teaspoon water
- 2 1/2 cups fat-free milk
- 6 large egg whites
- 2 large eggs
- 1 tablespoon vanilla extract
- Thin lemon slices (optional)
Green Beans Provençale
By Lv2Cook
Steam beans, covered, 8 minutes or until crisp-tender
- 2 pounds fresh green beans cut into 1 1/2-inch pieces
- 24 small cherry tomatoes halved
- 1/2 cup chopped red onion
- 3/4 cup chopped fresh parsley
- 1/4 cup water
- 1/4 cup white wine vinegar
- 2 tablespoons grated Parmesan cheese
- 2 tablespoons olive oil
- 1/2 teaspoon dried thyme
- 1/2 teaspoon pepper
- 2 garlic cloves minced
Tempeh Vegetable Stir-Fry
By Lv2Cook
Combine first 4 ingredients in a small bowl
- 1/3 cup low-sodium soy sauce
- 4 teaspoons dry sherry
- 2 teaspoons sugar
- 1/2 teaspoon cornstarch
- 2 teaspoons dark sesame oil
- 1 (8-ounce) package tempeh cut into 1/2-inch cubes
- 1 1/2 cups broccoli florets
- 1 cup diagonally sliced carrot (1/8-inch-thick)
- 1/2 cup diced red bell pepper
- 1 cup thinly sliced shiitake mushroom caps (about 8 ounces mushrooms)
- 1 teaspoon minced peeled fresh ginger
- 2 garlic cloves minced
- 2 cups fresh bean sprouts
- 1/2 cup sliced green onions (1-inch)
Pasta with Garden Bolognese Sauce
By Lv2Cook
Heat oil in a large Dutch oven over medium-high heat
- 2 teaspoons olive oil
- 2 cups shredded carrot
- 2 cups chopped onion
- 1 cup chopped celery
- 1 cup chopped red bell pepper
- 1 cup chopped green bell pepper
- 1 3/4 cups chopped portobello mushroom caps (about 1 large mushroom)
- 2 teaspoons dried oregano
- 3 garlic cloves minced
- 1 cup dry red wine
- 1 (26-ounce) bottle fat-free marinara sauce
- 6 cups hot cooked ziti (about 3 cups uncooked short tubular pasta)
- 1 1/2 cups (6 ounces) shredded part-skim Mozzarella cheese
Fennel, Quinoa, Orange, Walnut, and Basil Salad
By Lv2Cook
Combine quinoa, fennel, and shallots in a large bowl; set aside
- 3 cups cooked quinoa
- 1 cup chopped fennel bulb
- 2 tablespoons minced shallots
- 1 teaspoon grated lemon rind
- 1 teaspoon grated orange rind
- 2/3 cup fresh orange juice
- 2 tablespoons fresh lemon juice
- 1/4 cup chopped fresh basil
- 2 teaspoons olive oil
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 2 cups orange sections
- 1/4 cup chopped walnuts toasted
Vegetarian Tamale Pie
By Lv2Cook
Combine tomato sprinkles and boiling water; let stand 20 minutes
- 1/2 cup sun-dried tomato sprinkles
- 1/2 cup boiling water
- 4 cups water
- 1 1/2 cups yellow cornmeal
- 1/4 teaspoon salt
- 1 cup (4 ounces) shredded Monterey Jack cheese with jalapeño peppers
- Cooking spray
- 1 cup chopped onion
- 2 teaspoons dried oregano
- 1 1/2 teaspoons chili powder
- 1 (15-ounce) can black beans rinsed and drained
- 1 (16-ounce) can pinto beans rinsed and drained
- 1 (14 3/4-ounce) can no-salt-added cream-style corn
- 1 (4.5-ounce) can chopped green chiles drained
- 6 tablespoons low-fat sour cream
Pork-and-Apple Stir-Fry
By Lv2Cook
Place a large nonstick skillet coated with cooking spray over medium-high heat until hot
- Cooking spray
- 8 ounces lean, boned pork loin cut into 1/2-inch pieces
- 1/4 teaspoon salt
- 1/4 teaspoon coarsely ground pepper
- 2 tablespoons sugar
- 2 tablespoons cider vinegar
- 1/3 cup dry white wine
- 1/3 cup fat-free chicken broth
- 1 cup red bell pepper strips
- 1 cup thinly sliced peeled Granny Smith apple (about 1/2 pound)
- 1 teaspoon grated peeled fresh ginger
- 1 cup (1-inch) sliced green onions
- 1 teaspoon cornstarch
- 1 teaspoon water
- 1 1/2 cups hot cooked rice