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Cheddar Corn Bread with
Pepitas
Becky Luigart-Stayner
 Good,
Solid Recipe
The green
pumpkinseeds, or pepitas, lend crunch, while the green
chiles add spicy heat. Pepitas are sold at large grocery
stores or Mexican markets. Serve this bread with chili,
spice-rubbed pork tenderloin, or as a savory snack with
salsa.
Yield
8 servings
Ingredients
· 1/2 cup (2 ounces) reduced-fat shredded
cheddar cheese
· 1/4 cup nonfat buttermilk
· 1 (10-ounce) package frozen cream-style corn,
thawed
· 1 (8 1/2-ounce) package corn muffin mix (such
as Jiffy)
· 1 (4.5-ounce) can chopped green chiles, drained
· Cooking spray
1/4 cup
unsalted pumpkinseed kernels
Preparation
Preheat oven to 400°.
Combine first
five ingredients in a large bowl, stirring until dry
ingredients are moistened. Spoon into an 8-inch square
baking dish coated with cooking spray. Sprinkle top of
batter with pumpkinseeds. Bake at 400° for 20 minutes or
until a wooden pick inserted in center comes out clean.
Nutritional Information
Calories: 204 (30% from fat)
Fat: 6.9g (sat 2.3g,mono 2.4g,poly 1.2g)
Protein: 6g
Carbohydrate: 30.5g
Fiber: 1.3g
Cholesterol: 12mg
Iron: 1.6mg
Sodium: 436mg
Calcium: 107mg
Root Vegetable Tagine with Lentils
Photography: Becky Luigart-Stayner; Styling: Melanie J.
Clarke
 Worthy
of a Special Occasion
Traditional Moroccan tagines consist of meat or poultry
stewed with spices and vegetables. This version features
lentils slow-simmered with aromatic spices and winter
vegetables. Although the ingredient list is long, the
preparation is simple.
Yield
8 servings (serving size: 1 1/4 cups tagine and 3/4 cup
couscous)
Ingredients
· Spice blend:
· 1/2 teaspoon salt
· 1/2 teaspoon ground cumin
· 1/2 teaspoon paprika
· 1/4 teaspoon ground cinnamon
· 1/4 teaspoon ground turmeric
· 1/4 teaspoon curry powder
· 1/4 teaspoon black pepper
· 1/8 teaspoon ground red pepper
· 1/8 teaspoon ground allspice
·
Tagine:
· 1 tablespoon olive oil
· 3 cups chopped green cabbage
· 2 cups (1-inch) cubed peeled sweet potato (about 12
ounces)
· 1 cup coarsely chopped onion
· 1 cup (1-inch-thick) slices parsnip
· 1 cup (1-inch-thick) slices carrot
· 1 cup (1-inch) cubed peeled turnip
· 1 cup dried lentils
· 1/2 cup chopped dried apricots
· 1 tablespoon minced peeled fresh ginger
· 2 teaspoons grated lemon rind
· 2 (14 1/2-ounce) cans vegetable broth
· 1 (14.5-ounce) can diced tomatoes, undrained
· 1 tablespoon fresh lemon juice
6 cups hot cooked couscous
Preparation
To prepare spice blend, combine first 9 ingredients.
To prepare tagine, heat oil in a Dutch oven over medium
heat. Add cabbage and the next 8 ingredients (cabbage
through ginger); cook 3 minutes, stirring frequently. Stir
in spice blend; cook 1 minute, stirring constantly. Add
rind, broth, and tomatoes; bring to a boil.
Reduce heat; simmer, uncovered, 40 minutes or until lentils
are tender. Stir in juice. Serve over couscous.
Nutritional Information
Calories: 343 (7% from fat)
Fat: 2.7g (sat 0.3g,mono 1.3g,poly 0.4g)
Protein: 13.4g
Carbohydrate: 68.4g
Fiber: 10.3g
Cholesterol: 0.0mg
Iron: 3.1mg
Sodium: 691mg
Calcium: 85mg
Steve Petusevsky, Cooking Light,
JANUARY 2003
Simple Sweet n' Sour Artichoke Hearts
The combination of sweet and sour is common in Sephardic
dishes. This is a simple appetizer to get guests ready for
the feast.
Ingredients
3 (15-ounce) cans water-packed artichoke hearts (not
marinated), drained
2 tablespoons honey
Juice of 2 lemons
2 tablespoons frozen apple juice concentrate, thawed
1/4 cup chopped fresh parsley
Salt and fresh-ground black pepper, to taste
Method
Combine all ingredients well in a large mixing bowl. Makes 8
to 10 servings.
Nutrition
Per serving: 81 calories, no fat, no cholesterol, 18 grams
carbohydrates, 4 grams total fiber, 5 grams total sugars, 14
grams net carbs, 4 grams protein, 690 milligrams sodium.
Steve's Basic Deviled Eggs
The eggs can be garnished with a sprig of parsley or dill,
capers, paprika or black or green olive slices.
Ingredients
12 eggs in shells
Water
1 teaspoon cider or white vinegar
Salt, to taste
1 / 4 cup low-fat or light mayonnaise
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 / 2 teaspoon sweet paprika
Dash favorite hot sauce
Method
Place eggs in a saucepan large enough to hold them all in a
single layer. Cover with cool water by 2 inches. Add a good
pinch salt and vinegar, which help the eggs coagulate if
there is a crack in the shell. Bring water to a gentle boil,
turn off the heat and allow eggs to stand in the hot water
10 minutes. Drain, immediately rinse eggs in ice water and
place the eggs in a bowl with cold water. When the eggs are
chilled through, peel them.
Cut the eggs in half lengthwise. Place the yolks in a medium
mixing bowl. Mash the yolks with the mayonnaise, mustard,
Worcestershire, 1 / 2 teaspoon salt, paprika and hot sauce
until smooth. Place the yolk mixture into a piping bag and
squeeze into the egg white halves. You can also use a
teaspoon to place the yolk mixture in the egg white halves.
Makes 24 deviled egg halves.
Nutrition
Per egg half: 48 calories, 66 percent calories from fat, 4
grams total fat, .8 gram saturated fat, 107 milligrams
cholesterol, .7 gram carbohydrates, no fiber, .3 gram total
sugars, .7 gram net carbs, 3 grams protein, 58 milligrams
sodium.
Satan's Revenge Stuffed Eggs: To basic yolk mixture
add a minced seeded 1 / 2 jalapeno, habanero or serrano
pepper.
Nutrition
Per egg half: 48 calories, 66 percent calories from fat, 4
grams total fat, .8 gram saturated fat, 107 milligrams
cholesterol, .7 gram carbohydrates, no fiber, .4 gram total
sugars, .7 gram net carbs, 3 grams protein, 58 milligrams
sodium.
Tex Mex Eggs: To basic yolk mixture add 1 tablespoon
minced cilantro, 1 / 4 teaspoon chili powder and 1 / 8
teaspoon ground cumin. Garnish with cilantro sprigs.
Nutrition
Per egg half: 48 calories, 66 percent calories from fat, 4
grams total fat, .8 gram saturated fat, 107 milligrams
cholesterol, .7 gram carbohydrates, no fiber, .4 gram total
sugars, .7 gram net carbs, 3 grams protein, 58 milligrams
sodium.
Picnic Eggs: To basic yolk mixture add 2 teaspoons
pickle relish and 1 teaspoon yellow mustard.
Nutrition
Per egg half: 48 calories, 65 percent calories from fat, 4
grams total fat, .8 gram saturated fat, 107 milligrams
cholesterol, .8 gram carbohydrates, no fiber, .4 gram total
sugars, .8 gram net carbs, 3 grams protein, 63 milligrams
sodium.
Cajun Eggs: To basic yolk mixture add 1 teaspoon
Cajun or blackening seasoning and a squeeze of lemon juice.
Nutrition
Per egg half: 48 calories, 66 percent calories from fat, 4
grams total fat, .8 gram saturated fat, 107 milligrams
cholesterol, .7 gram carbohydrates, no fiber, .4 gram total
sugars, .7 gram net carbs, 3 grams protein, 80 milligrams
sodium.
Tuscan Eggs: To basic yolk mixture add 1 tablespoon
Italian dressing, 2 teaspoons minced fresh basil and 1
tablespoon grated parmesan cheese. Garnish the eggs with
more grated parmesan cheese and shredded basil leaves or
capers.
Nutrition
Per egg half: 51 calories, 67 percent calories from fat, 4
grams total fat, .9 gram saturated fat, 107 milligrams
cholesterol, .8 gram carbohydrates, no fiber, .4 gram total
sugars, .8 gram net carbs, 3 grams protein, 73 milligrams
sodium.
Steven
Petusevsky, Whole Foods Cookbook,
Cooking Light, MARCH 2006
Vegetarian
Today Recipe: Roasted Asparagus With Parmesan, Sun-Dried
Tomatoes and Olive Oil
Roasting or baking brings out all the natural flavor of the
asparagus by concentrating their natural sugar. This is
wonderful served at room temperature
Ingredients
1 1 / 4 to 1 1 / 2 pounds asparagus, ends trimmed, washed
well
1 tablespoon softened butter, cut into small pieces
1 tablespoon extra-virgin olive oil
Sea salt and fresh-ground black pepper, to taste
1 / 2 cup chopped sun-dried tomatoes*
1/ 4 cup shredded parmesan or Asiago cheese
Juice of 1 lemon
Method
Preheat oven to 375 degrees.
Bring a pot of water to a boil. Add asparagus and cook 2
minutes. Drain; place in a bowl of ice water and drain. This
can be done up to 2 days prior to baking.
Place asparagus in a baking dish. Distribute bits of butter
over asparagus; drizzle with olive oil. Season with salt and
pepper.
Bake 20 minutes, turning asparagus occasionally, until
asparagus is golden brown and tender. Sprinkle with
sun-dried tomatoes, cheese and lemon juice. Makes 4 to 6
servings.
Nutrition
Per serving: 88 calories, 59 percent calories from fat, 6
grams total fat, 2 grams saturated fat, 8 milligrams
cholesterol, 6 grams carbohydrates, 2 grams total fiber, 3
grams total sugars, 4 grams net carbs, 5 grams protein, 179
milligrams sodium.
*If the tomatoes seem plump and moist, you can use as is. If
they seem dry, you need to reconstitute them by soaking in
boiling water about 15 minutes.
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