Fig, Prosciutto and Gorgonzola Salad

Sweet-tangy balsamic vinegar reduces to a syrupy glaze that glistens atop this simple yet elegant first course.

Yield 6 servings

Ingredients

• 1/3 cup balsamic vinegar
• 2 tablespoons honey
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 2 ounces very thin slices prosciutto, cut into 1/8-inch-wide strips
• 12 large dark-skinned fresh figs, halved (such as Black Mission, Celeste, or Brown Turkey, about 1 pound)
• 3/4 cup (3 ounces) crumbled Gorgonzola cheese

Preparation

Combine first 4 ingredients in a small saucepan; bring to a boil. Reduce heat, and simmer until reduced to 1/4 cup (about 8 minutes). Cool.

Heat a large nonstick skillet over medium-high heat. Add prosciutto; sauté 3 minutes or until lightly browned.

Arrange 4 fig halves on each of 6 salad plates. Divide prosciutto evenly over servings. Sprinkle each serving with 2 tablespoons cheese; drizzle with 2 teaspoons balsamic reduction. Serve immediately.

Nutritional Information

Calories:196 (27% from fat)

Fat:5.8g (sat 3.1g,mono 1.2g,poly 0.3g)

Protein:6.6g

Carbohydrate:32.8g

Fiber:3.7g

Cholesterol:19mg

Iron:0.8mg

Sodium:481mg

Calcium:124mg

Cooking Light, JUNE 2007

Lemon Verbana Iced Tea

Lemon verbena infuses the lightly sweetened iced tea with sunny citrus flavor. You can also use the fragrant syrup to enliven cocktails or moisten pound cake. Blanching the herb leaves brightens their color so the syrup will stay green. Avoid using a strongly flavored tea, such as Earl Grey, as it will overpower the taste of the syrup.

Yield 6 servings

Ingredients

• 1/2 cup sugar
• 1/2 cup water
• 1 cup lemon verbena leaves
• 4 cups ice
• 6 cups brewed tea, chilled
• Mint leaves (optional)
• Lemon wedges (optional)

Preparation

Combine sugar and water in a small saucepan; bring to a boil. Cook 1 minute or until sugar dissolves. Cool sugar syrup completely.

Cook lemon verbena leaves in boiling water 1 minute. Drain and plunge into ice water; drain.

Combine sugar syrup and verbena leaves in a blender; process until smooth. Cover and chill overnight. Strain sugar syrup through a fine sieve into a bowl. Place 2/3 cup ice into each of 6 tall glasses; add 1 cup brewed tea and 2 tablespoons sugar syrup to each serving, stirring to combine. Garnish with mint leaves and lemon wedges, if desired.

Nutritional Information

Calories:67 (0.0% from fat)

Fat:0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein:0.0g

Carbohydrate:17.4g

Fiber:0.0g

Cholesterol:0.0mg

Iron:0.0mg

Sodium:7mg

Calcium:0.0mg

Judy Lockhart, Cooking Light, JUNE 2005

Light Potato Salad

"For years, we grew several varieties of potatoes, but keeping ahead of the beetles was a full-time job. Finally, we decided to call it quits, and we gave up growing potatoes. But we'll never stop eating them." Mike Kressy

Yield 5 servings (serving size: about 1 cup)

Ingredients

• Dressing:
• 1/4 cup light mayonnaise
• 1/4 cup fat-free sour cream
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black peppercorns
• 
  Salad:
• 4 cups cubed Yukon gold potato (about 1 1/2 pounds)
• 1/2 cup chopped celery
• 1/3 cup finely chopped fresh flat-leaf parsley
• 1/4 cup frozen green peas, thawed
• 1/4 cup chopped fresh chives

Preparation

To prepare the dressing, combine the first 6 ingredients in a small bowl.

To prepare the salad, place potato in a saucepan, and cover with water. Bring to a boil, reduce heat, and simmer 9 minutes or until tender. Drain and cool. Combine the dressing, potato, celery, parsley, peas, and chives in a large bowl, and toss well.

Nutritional Information

Calories:173 (25% from fat)

Fat:4.9g (sat 1.1g,mono 1.4g,poly 2.1g)

Protein:5.2g

Carbohydrate:27.8g

Fiber:3.1g

Cholesterol:7mg

Iron:2.4mg

Sodium:289mg

Calcium:79mg

Jean and Mike Kressy, Cooking Light, JUNE 2003

Broccoli and Chicken Noodle Soup

If the broccoli florets are large, break into smaller pieces at the stalk instead of chopping them; they'll cook more quickly. Count on having dinner on the table in about 40 minutes, and serve this soup the moment it's done for the best results. In fact, if you wait, you'll find it gets thicker with time. If you have leftovers, you will want to thin the soup with a little chicken broth or milk to the desired consistency.

Yield 10 servings (serving size: 1 cup)

Ingredients

• Cooking spray
• 2 cups chopped onion
• 1 cup presliced mushrooms
• 1 garlic clove, minced
• 3 tablespoons butter
• 1.1 ounces all-purpose flour (about 1/4 cup)
• 4 cups 1% low-fat milk
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 4 ounces uncooked vermicelli, broken into 2-inch pieces
• 2 cups (8 ounces) shredded light processed cheese (such as Velveeta Light)
• 4 cups (1-inch) cubed cooked chicken breast
• 3 cups small broccoli florets (8 ounces)
• 1 cup half-and-half
• 1 teaspoon freshly ground black pepper
• 3/4 teaspoon salt

Preparation

1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, mushrooms, and garlic to pan; sauté 5 minutes or until liquid evaporates, stirring occasionally. Reduce heat to medium; add butter to mushroom mixture, stirring until butter melts. Sprinkle mushroom mixture with flour; cook 2 minutes, stirring occasionally. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil. Reduce heat to medium-low; cook 10 minutes or until slightly thick, stirring constantly. Add pasta to pan; cook 10 minutes. Add cheese to pan, and stir until cheese melts. Add chicken and remaining ingredients to pan; cook 5 minutes or until broccoli is tender and soup is thoroughly heated.

Nutritional Information

Calories:317

Fat:12.3g (sat 6.8g,mono 2.9g,poly 0.9g)

Protein:27.5g

Carbohydrate:23.8g

Fiber:1.9g

Cholesterol:74mg

Iron:1.6mg

Sodium:723mg

Calcium: 179mg

Holly Kapherr, Cooking Light, MARCH 2009

Butterscotch Bars

A small square of these rich bars is enough to satisfy a dessert craving. The flour and oats mixture is somewhat dry after combining, but it serves as both a solid base for the soft butterscotch chip layer and a crumbly, streusel-like topping.

Yield 36 servings (serving size: 1 bar)

Ingredients

• 1 cup packed brown sugar
• 5 tablespoons butter, melted
• 1 teaspoon vanilla extract
• 1 large egg, lightly beaten
• 9 ounces all-purpose flour (about 2 cups)
• 2 1/2 cups quick-cooking oats
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• Cooking spray
• 3/4 cup fat-free sweetened condensed milk
• 1 1/4 cups butterscotch morsels (about 8 ounces)
• 1/8 teaspoon salt
• 1/2 cup finely chopped walnuts, toasted

Preparation

1. Preheat oven to 350°.

2. Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, 1/2 teaspoon salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 13 x 9–inch baking pan coated with cooking spray; press into bottom of pan. Set aside.

3. Place sweetened condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350° for 30 minutes or until the topping is golden brown. Place pan on a cooling rack; run a knife around outside edge. Cool completely.

Nutritional Information

Calories: 148

Fat: 5.1g (sat 2.7g,mono 0.9g,poly 1.1g)

Protein: 2.6g

Carbohydrate: 23.4g

Fiber: 0.8g

Cholesterol: 11mg

Iron: 0.8mg

Sodium: 87mg

Calcium: 31mg

Kathryn Conrad, Cooking Light, APRIL 2009

Limoncello-Mint Sorbet with Fresh Blackberries

Limoncello, the citrusy Italian liqueur, brightens this sorbet. It's nice to have a bottle on hand to splash with soda in a spritzer or macerate with fruit for a quick dessert.

Yield 8 servings (serving size: about 1/2 cup sorbet and 1/4 cup berries)

Ingredients

• 2 cups water
• 1 1/3 cups sugar
• 1/2 cup limoncello
• 1 cup fresh lemon juice (about 6 large lemons)
• 1/2 cup chopped fresh mint
• 2 cups blackberries
• Lemon slices (optional)

Preparation

1. Combine first 3 ingredients in a saucepan over medium-high heat; bring to a boil, stirring until sugar dissolves. Remove from heat; add lemon juice and mint. Cover and chill.

2. Strain juice mixture through a sieve into a bowl; discard solids. Pour mixture into the freezer can of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon sorbet into a freezer-safe container; cover and freeze 1 hour or until firm. Serve with blackberries; garnish with lemon slices, if desired.

Nutritional Information

Calories: 184

Fat: 0.2g (sat 0.0g,mono 0.0g,poly 0.1g)

Protein: 0.6g

Carbohydrate: 39.3g

Fiber: 2g

Cholesterol: 0.0mg

Iron: 0.2mg

Sodium: 1mg

Calcium: 13mg

Anthony Rosenfeld, Cooking Light, MAY 2009

Marble Cheesecake Squares

If you've forgotten to set out the cream cheese to soften, arrange the unwrapped blocks in a single layer in a large bowl, and microwave at HIGH a minute or until slightly soft.

Yield 12 servings

Ingredients

• 1 cup chocolate graham cracker crumbs (about 9 cookie sheets)
• Cooking spray
• 1 tablespoon butter, melted
• 2 (8-ounce) blocks fat-free cream cheese, softened
• 1 (8-ounce) block 1/3-less-fat cream cheese, softened
• 1 cup sugar
• 3 tablespoons all-purpose flour
• 1 tablespoon vanilla extract
• 3 large egg whites
• 1 large egg
• 1 ounce semisweet chocolate

Preparation

Preheat oven to 325°.

Place crumbs in a 9-inch square baking pan coated with cooking spray; drizzle with butter. Toss with a fork until moist. Press into bottom of pan. Bake at 325° for 8 minutes; cool on a wire rack.

Place cheeses in a large bowl; beat with a mixer at high speed until smooth. Add sugar and flour; beat well. Add vanilla, egg whites, and egg; beat until well blended. Pour cheese mixture into prepared pan.

Place chocolate in a small microwave-safe bowl; microwave at high 1 1/2 minutes or until soft, stirring after 45 seconds (chocolate should not completely melt). Stir until smooth. Drop melted chocolate onto cheese mixture to form 9 mounds. Swirl chocolate into batter using the tip of a knife. Bake at 325° for 35 minutes or until almost set. Cool on a wire rack. Cover and chill at least 4 hours.

Nutritional Information

Calories: 239 (29% from fat)

Fat: 7.6g (sat 4.1g,mono 2.1g,poly 0.2g)

Protein: 9.7g

Carbohydrate: 31.4g

Fiber: 0.6g

Cholesterol: 41mg

Iron: 0.6mg

Sodium: 355mg

Calcium: 124mg

Patricia Baird, Cooking Light, OCTOBER 2004

Strawberry Layer Cake

You can use fresh orange juice instead of Grand Marnier in the cream cheese frosting.

Yield 16 servings (serving size: 1 slice)

Ingredients

• Cake:
• 1 1/4 cups sliced strawberries
• 10 ounce all-purpose flour (about 2 1/4 cups)
• 2 1/4 teaspoons baking powder
• 1/8 teaspoon salt
• 1 1/2 cups granulated sugar
• 1/2 cup butter, softened
• 2 large eggs
• 2 large egg whites
• 1 cup low-fat buttermilk
• 1/4 teaspoon red food coloring
• Cooking spray
• 
  Frosting:
• 1/3 cup (3 ounces) 1/3-less-fat cream cheese
• 1/3 cup butter, softened
• 2 tablespoons Grand Marnier (orange-flavored liqueur)
• 3 cups powdered sugar
• 12 whole strawberries (optional)

Preparation

1. Preheat oven to 350°.

2. To prepare cake, place sliced strawberries in a food processor; process until smooth.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt, stirring with a whisk. Place granulated sugar and 1/2 cup butter in a large bowl; beat with a mixer at medium speed until well blended. Add eggs, one at a time, beating well after each addition. Beat in egg whites. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture. Add pureed strawberries and food coloring; beat just until blended.

4. Divide batter between 2 (8-inch) round cake pans coated with cooking spray. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans on a wire rack for 10 minutes. Remove from pans; cool completely on wire racks.

5. To prepare frosting, place cream cheese, 1/3 cup butter, and liqueur in a medium bowl; beat with a mixer at medium speed until blended. Gradually add powdered sugar, and beat just until blended.

6. Place 1 cake layer on a plate; spread with 1/2 cup frosting. Top with remaining cake layer. Spread remaining frosting over top and sides of cake. Cut 1 whole strawberry into thin slices, cutting to, but not through, the stem end. Fan strawberry on top of cake just before serving, if desired. Cut remaining 11 strawberries in half. Garnish cake with strawberry halves, if desired.

Nutritional Information

Calories: 348

Fat: 11.3g (sat 6.9g,mono 2.8g,poly 0.6g)

Protein: 4.3g

Carbohydrate: 57.7g

Fiber: 0.7g

Cholesterol: 55mg

Iron: 1.1mg

Sodium: 212mg

Calcium: 74mg

Maureen Callahan, Cooking Light, MAY 2009

Vanilla Bean Shortbread

"This half-oil, half-butter version yields a crisper, more delicate cookie," says Cooking Light Advisory Panelist Greg Drescher of the Culinary Institute of America. Make up to five days in advance, and store in an airtight container.

Yield 32 servings (serving size: 1 piece)

Preparation

• Cooking spray
• 9 ounces all-purpose flour (about 2 cups)
• 1/4 cup cornstarch
• 1/4 teaspoon salt
• 1/2 cup butter, softened
• 1/2 cup canola oil
• 1/2 cup sugar
• 1 vanilla bean, split lengthwise

Preparation

1. Preheat oven to 350°.

2. Line bottom and sides of a 13 x 9–inch baking pan with foil; coat foil with cooking spray, and set aside.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cornstarch, and salt in a large bowl; stir with a whisk.

4. Place butter in a medium bowl; beat with a mixer at medium speed 2 minutes or until light and fluffy. Add oil; beat with a mixer at medium speed 3 minutes or until well blended. Gradually add sugar, beating well. Scrape seeds from vanilla bean, and add seeds to butter mixture; discard bean. Add flour mixture, beating at low speed just until blended. Spoon dough into prepared pan. Place a sheet of heavy-duty plastic wrap over dough; press to an even thickness. Discard plastic wrap. Bake at 350° for 30 minutes or until edges are lightly browned. Cool in pan 5 minutes on a wire rack; cut into 32 pieces. Carefully lift foil from pan; cool squares completely on a wire rack.

Nutritional Information

Calories: 101

Fat: 6.4g (sat 2.1g,mono 2.8g,poly 1.2g)

Protein: 0.9g

Carbohydrate: 10.1g

Fiber: 0.2g

Cholesterol: 8mg

Iron: 0.4mg

Sodium: 39mg

Calcium: 2mg

Jackie Mills, MS, RD, Cooking Light, MAY 2009

Blueberry Pecan Cake

This tender cake is packed with sweet berries and crunchy nuts.

Yield 10 servings (serving size: 1 wedge)

Ingredients

• Cooking spray
• 2 teaspoons all-purpose flour
• 5 tablespoons butter
• 3/4 cup granulated sugar
• 2 large eggs
• 2/3 cup low-fat buttermilk
• 2 teaspoons grated orange rind
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 1/2 teaspoons vanilla extract
• 1/2 teaspoon almond extract
• 1/4 teaspoon baking soda
• 1 1/2 cups all-purpose flour
• 2 cups fresh or frozen blueberries
• 1/3 cup finely chopped pecans
• 2 tablespoons sifted powdered sugar

Preparation

Preheat oven to 350°.

Coat a 9-inch round springform pan with cooking spray, and dust the pan with 2 teaspoons flour.

Place butter in a large microwave-safe bowl. Cover and microwave at high 1 minute or until butter melts. Add granulated sugar, stirring with a whisk. Add eggs; stir well. Stir in buttermilk and next 6 ingredients (buttermilk through baking soda); stir well. Lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Add flour, stirring just until blended (do not overstir). Stir in blueberries and pecans. Spoon mixture into prepared pan, spreading evenly.

Bake at 350° for 45 minutes or until lightly browned and a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack. Sprinkle with powdered sugar. Cut into wedges.

Nutritional Information

Calories: 253 (36% from fat)

Fat: 10.1g (sat 4.3g,mono 3.8g,poly 1.3g)

Protein: 4.5g

Carbohydrate: 36.9g

Fiber: 1.7g

Cholesterol: 59mg

Iron: 1.3mg

Sodium: 287mg

Calcium: 60mg

Cooking Light, AUGUST 2001

Spelt Salad with Fava Beans

Spelt is a nutty-tasting grain that's similar in taste and texture to wheat berries. Look for it in health-food stores and the natural-foods aisle of large supermarkets. Once the fava beans are shelled, their tough outer skins need to be peeled; blanching and then rinsing the beans in cool water makes the skins easier to remove.

Yield 6 servings (serving size: 1 cup)

Ingredients

• 1 cup uncooked spelt or wheat berries
• 4 cups water
• 2 cups shelled unpeeled fava beans (about 2 pounds whole pods)
• 1/2 cup chopped drained oil-packed sun-dried tomato halves
• 1/2 cup diced celery
• 1/3 cup dried currants
• 3 tablespoons balsamic vinegar
• 1 tablespoon extravirgin olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 garlic cloves, crushed
• 1/4 cup chopped fresh parsley

Preparation

Place spelt in a large saucepan; cover with water to 2 inches above spelt. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until spelt is tender. Drain.

Bring 4 cups water to a boil in a medium saucepan. Add fava beans; cook 2 minutes. Drain and rinse with cold water; drain. Remove and discard tough outer skins from beans.

Combine spelt, fava beans, tomatoes, celery, and currants in a large bowl. Combine vinegar and next 4 ingredients (through garlic), stirring with a whisk. Drizzle over spelt mixture; toss well to coat. Sprinkle with parsley.

Nutritional Information

Calories: 190 (22% from fat)

Fat: 4.6g (sat 0.5g,mono 2.5g,poly 0.5g)

Protein: 6.2g

Carbohydrate: 35.4g

Fiber: 2.9g

Cholesterol: 0.0mg

Iron: 2.8mg

Sodium: 252mg

Calcium: 40mg

Cynthia Nicholson, Cooking Light, JUNE 2005

Spiced Marinated Tomatoes

Serve with a grilled burger or chicken. You can prepare this recipe up to two days in advance. The longer the tomatoes marinate, the more flavor they acquire. Remove the seeds from the pepper if you prefer mild heat.

Yield 8 servings (serving size: 1/2 cup)

Ingredients

• 4 cups halved red, yellow, or orange cherry tomatoes
• 1/3 cup thinly sliced green onions (about 4)
• 4 garlic cloves, minced
• 1 jalapeño pepper, thinly sliced
• 1/3 cup white balsamic vinegar
• 1 tablespoon light brown sugar
• 1 tablespoon extravirgin olive oil
• 2 teaspoons minced peeled fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper

Preparation

Combine first 4 ingredients in a large bowl. Combine vinegar and remaining ingredients in a small bowl; stir until blended. Pour vinegar mixture over tomato mixture, tossing to coat. Chill 1 hour.

Nutritional Information

Calories:

2g (sat 0.3g,mono 1.3g,poly 0.3g)

Protein: 1g

Carbohydrate: 10.1g

Fiber: 1.2g

Cholesterol: 0.0mg

Iron: 0.8mg

Sodium: 159mg

Calcium: 17mg

Joanne Weir, Cooking Light, JUNE 2006

Lemon Verbena Gimlet

Bruising, or partially crushing, the verbena helps draw out its essential oils. Substitute vodka for gin, if you prefer. If you make this ahead, stir in club soda just before serving so the drink stays fizzy.

Yield 4 servings (serving size: about 1/2 cup)

Ingredients

• 1 cup water
• 1/4 cup sugar
• 1/4 cup torn verbena leaves
• 3/4 cup dry gin
• 3/4 cup club soda, chilled
• 1/4 cup fresh lime juice (about 2 limes)
• Lemon verbena sprigs (optional)
• Lime slices (optional)

Preparation

1. Combine 1 cup water and sugar in a small saucepan. Rub torn verbena to bruise; add to pan. Bring sugar mixture to a boil, stirring gently as needed to dissolve sugar evenly; cook 30 seconds. Remove from heat; cool completely. Strain mixture through a sieve over a bowl; discard solids.

2. Combine sugar mixture, gin, soda, and juice. Serve over ice. Garnish with verbena sprigs and lime slices, if desired.

Nutritional Information

Calories: 157

Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein: 0.1g

Carbohydrate: 13.9g

Fiber: 0.1g

Cholesterol: 0.0mg

Iron: 0.0mg

Sodium: 10mg

Calcium: 5mg

Cynthia Nims, Cooking Light, JUNE 2009

Brandied Berry Milkshake

This recipe is also good without the alcohol, if you prefer.

Yield 4 servings (serving size: 1 cup

Ingredients

• 2 cups vanilla low-fat ice cream
• 1/2 cup blackberries
• 1/2 cup blueberries
• 1/2 cup sliced strawberries
• 1/2 cup 1% low-fat milk
• 1/4 cup brandy

Preparation

Place all ingredients in a blender; process until smooth.

Nutritional Information

Calories: 182 (18% from fat)

Fat: 3.7g (sat 2.1g,mono 1g,poly 0.3g)

Protein: 4.7g

Carbohydrate: 24.3g

Fiber: 1.9g

Cholesterol: 19mg

Iron: 0.4mg

Sodium: 65mg

Calcium: 153mg

Cynthia Nims, Cooking Light, JUNE 2006

Sparkling Sangria

Cava is a Spanish sparkling wine with less acidity than Champagne; you may substitute another sparkling wine, such as prosecco, if you prefer. Top each beverage with a mint sprig for a fragrant garnish.

Yield 8 servings (serving size: 1 cup)

Ingredients

• 1 cup cherries, pitted and halved
• 1 cup blueberries
• 1 cup raspberries
• 1 cup quartered small strawberries
• 1/2 cup chopped nectarine (about 1)
• 1/3 cup brandy
• 1 cup apricot nectar, chilled
• 1 (750-milliliter) bottle cava, chilled

Preparation

1. Combine the first 6 ingredients in a large pitcher, and chill for at least 2 hours. Stir in 1 cup nectar and wine. Serve immediately.

Nutritional Information

Calories: 153 (3% from fat)

Fat: 0.5g (sat 0.1g,mono 0.1g,poly 0.2g)

Protein: 0.9g

Carbohydrate: 17g

Fiber: 2.7g

Cholesterol: 0.0mg

Iron: 0.5mg

Sodium: 2mg

Calcium: 13mg

Jackie Mills, MS, RD, Cooking Light, JUNE 2008

Jamaica Margaritas

Hibiscus blossoms can be found at Latin grocery stores. Boiling the blossoms in a sugar-water mixture and then steeping infuses more flavor than just steeping them in warm water. This drink is especially good when made with premium-quality tequila.

Yield 8 servings (serving size: 1/2 cup margarita and 1 lime slice)

Ingredients

• 1 cup dried hibiscus blossoms (about 2 ounces)
• 3 cups water
• 3/4 cup sugar
• 1 1/4 cups tequila
• 1/2 cup fresh lime juice
• 1/3 cup Triple Sec or other orange-flavored liqueur
• 8 lime slices

Preparation

Place blossoms in a strainer; rinse under cold water. Combine blossoms, water, and sugar in a medium saucepan; bring to a boil. Reduce heat, and simmer 10 minutes. Strain; discard blossoms. Cover and chill hibiscus mixture.

Combine hibiscus mixture, tequila, juice, and Triple Sec. Serve over ice. Garnish with lime slices.

Nutritional Information

Calories: 205 (0.0% from fat)

Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g)

Protein: 0.1g

Carbohydrate: 24.7g

Fiber: 0.1g

Cholesterol: 0.0mg

Iron: 0.0mg

Sodium: 3mg

Calcium: 4mg

Jeanne Kelley, Cooking Light, JUNE 2006

Blueberry Lemon Coffee Cake

Blueberries and lemon are a natural match, and they come together nicely in this fruit-filled snack cake. Almond paste, a sweet mixture of ground almonds and sugar, contributes a mildly nutty flavor and moist texture. Almond paste is found in the baking section of the grocery store. (Don't substitute marzipan, which is sweeter and has a smoother texture.) If it is hard, soften it by microwaving at HIGH 10 to 15 seconds.

Yield 12 servings (serving size: 1 piece)

Ingredients

• Cake:
• 1 1/2 cups all-purpose flour
• 2 teaspoons baking powder
• 1/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup sugar
• 1/3 cup almond paste
• 2 tablespoons chilled butter, cut into small pieces
• 1 large egg
• 1 tablespoon lemon juice
• 3/4 cup fat-free milk
• 1 1/2 cups blueberries
• 2 teaspoons grated lemon rind
• Cooking spray
• 
  Topping:
• 1/4 cup sugar
• 3 tablespoons sliced almonds, chopped
• 1 1/2 tablespoons butter, melted
• 1/2 teaspoon ground cinnamon

Preparation

Preheat oven to 350°.

To prepare cake, lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, baking powder, baking soda, and salt in a small bowl, stirring with a whisk.

Place 1/2 cup sugar, almond paste, and 2 tablespoons butter in a large bowl; beat with a mixer at medium speed until well blended. Add egg and lemon juice, beating well. Add flour mixture and fat-free milk alternately to sugar mixture, beginning and ending with flour mixture. Fold in blueberries and rind. Spoon batter into a 9-inch square baking pan coated with cooking spray.

To prepare topping, combine 1/4 cup sugar and remaining ingredients in a small bowl, tossing with a fork until moist. Sprinkle topping evenly over batter. Bake at 350° for 35 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.

Nutritional Information

Calories: 196 (30% from fat)

Fat: 6.5g (sat 2.1g,mono 3.2g,poly 0.8g)

Protein: 3.8g

Carbohydrate: 31.6g

Fiber: 1.4g

Cholesterol: 27mg

Iron: 1.2mg

Sodium: 243mg

Calcium: 82mg

Lorrie Hulston Corvin, Cooking Light, JUNE 2005

Nectarines Poached in Lavender-Honey Sauce

A sweet end to a dinner party, this unique dessert tastes great any way you prefer to serve it--warm, at room temperature, or chilled. Take care not to overcook the nectarines--they should be tender but not too soft.

Yield 12 servings (serving size: 1 nectarine half, 1/2 cup yogurt, and 1/4 cup syrup)

Ingredients

• 4 cups water
• 3/4 cup sugar
• 3/4 cup honey
• 2 teaspoons dried lavender buds
• 6 nectarines, halved and pitted (about 1 1/2 pounds)
• 6 cups vanilla low-fat frozen yogurt
• Fresh lavender sprigs (optional)
  

Preparation

Bring first 3 ingredients to a boil in a Dutch oven, stirring to dissolve sugar. Stir in lavender buds. Add nectarines. Reduce heat, and simmer 8 minutes or until nectarines are just tender (do not overcook). Remove nectarines from pan with a slotted spoon, reserving liquid in pan.

Bring liquid to a boil, and cook until reduced to 3 cups (about 10 minutes). Cool slightly. Serve syrup with nectarines and yogurt. Garnish with fresh lavender, if desired.

Nutritional Information

Calories: 243 (6% from fat)

Fat: 1.5g (sat 0.8g,mono 0.4g,poly 0.0g)

Protein: 4.9g

Carbohydrate: 54.9g

Fiber: 0.9g

Cholesterol: 5mg

Iron: 0.3mg

Sodium: 60mg

Calcium: 155mg

Judy Lockhart, Cooking Light, JUNE 2005

Raspberry Rhubarb Pie

Refrigerated pie dough makes preparing this tasty dessert a snap. Cornstarch and tapioca ensure a velvety filling by thickening the fruit juices.

Yield 12 servings (serving size: 1 wedge)

Nutritional Information

• 2 tablespoons uncooked quick-cooking tapioca
• 4 1/2 cups fresh raspberries (about 24 ounces)
• 3 1/2 cups chopped fresh rhubarb (about 6 stalks)
• 1 cup packed brown sugar
• 1/4 cup cornstarch
• 2 tablespoons crème de cassis (black currant–flavored liqueur)
• 1/8 teaspoon salt
• 1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
• Cooking spray
• 6 tablespoons all-purpose flour
• 1/4 cup sliced almonds
• 2 tablespoons brown sugar
• 2 tablespoons chilled butter, cut into small pieces
• 1/4 teaspoon almond extract
• 1/8 teaspoon salt
  

Preparation

1. Preheat oven to 350°.

2. Place tapioca in a spice or coffee grinder; process until finely ground. Combine tapioca, raspberries, and next 5 ingredients (through 1/8 teaspoon salt) in a bowl; toss well. Let raspberry mixture stand 10 minutes; stir to combine.

3. Roll 1 (9-inch) dough portion into an 11-inch circle. Fit dough into a 9-inch pie plate coated with cooking spray, draping excess dough over edges. Spoon raspberry mixture and any remaining liquid into dough. Fold edges under; flute. Bake at 350° for 40 minutes.

4. While pie bakes, place flour and remaining ingredients in a food processor; pulse 10 times or until mixture resembles coarse crumbs.

5. Increase the oven temperature to 375°.

6. Sprinkle topping evenly over pie. Bake at 375° for 15 minutes or until topping is golden brown and filling is thick and bubbly. Cool completely on a wire rack.

Nutritional Information

Calories: 248

Fat: 7.9g (sat 3g,mono 3.4g,poly 0.5g)

Protein: 2g

Carbohydrate: 43.3g

Fiber: 4g

Cholesterol: 7mg

Iron: 1.1mg

Sodium: 146mg

Calcium: 65mg

Maureen Callahan, Cooking Light, JUNE 2009

Peach and Brie Quesadillas with Lime-Honey Dipping Sauce

This intriguing appetizer is savory-sweet. Ripe—but firm—peaches work best; if they're too soft, they'll make the tortillas soggy. Placing the fillings on one side of the tortilla and folding the other half over (like a taco) makes the quesadillas easier to handle. Whole wheat tortillas would also be great, offering a sweet, nutty taste. The lime-honey dipping sauce balances the richness of the buttery filling.

Yield 6 servings (serving size: 2 quesadilla wedges and about 1 teaspoon sauce)

Ingredients

• Sauce:
• 2 tablespoons honey
• 2 teaspoons fresh lime juice
• 1/2 teaspoon grated lime rind
• 
  Quesadillas:
• 1 cup thinly sliced peeled firm ripe peaches (about 2 large)
• 1 tablespoon chopped fresh chives
• 1 teaspoon brown sugar
• 3 ounces Brie cheese, thinly sliced
• 4 (8-inch) fat-free flour tortillas
• Cooking spray
• Chive strips (optional)

Preparation

To prepare sauce, combine first 3 ingredients, stirring with a whisk; set aside.

To prepare quesadillas, combine peaches, 1 tablespoon chives, and sugar, tossing gently to coat. Heat a large nonstick skillet over medium-high heat. Arrange one-fourth of cheese and one-fourth of peach mixture over half of each tortilla; fold tortillas in half. Coat pan with cooking spray. Place 2 quesadillas in pan; cook 2 minutes on each side or until tortillas are lightly browned and crisp. Remove from pan; keep warm. Repeat procedure with remaining quesadillas. Cut each quesadilla into 3 wedges; serve with sauce. Garnish with chive strips, if desired.

Nutritional Information

Calories: 157 (23% from fat)

Fat: 4g (sat 2.5g,mono 1.2g,poly 0.1g)

Protein: 5.3g

Carbohydrate: 25.5g

Fiber: 0.7g

Cholesterol: 14mg

Iron: 0.9mg

Sodium: 316mg

Calcium: 30mg

Ann Taylor Pittman, Cooking Light, JUNE 2005