Cheddar-Jalapeño Quesadilla Salad with Cilantro-Lime Vinaigrette

This was one where D prepped everything for me, and I had to assemble (and make a quesadilla) when I got home.  It was was pretty easy to assemble, and considering I lived on quesadillas when I was single, I had no problem with that.

As barely any meal in our house is vegetarian, this one was no different.  Moreso because we had a chicken leg in the fridge so I pulled the meat off the leg.  Also because I love avocados, I added 1/4 of one to my portion (I only made a portion).

I really liked it and would have again.

Cheddar-Jalapeño Quesadilla Salad with Cilantro-Lime Vinaigrette

Photo by ALB

This fresh take on the traditional taco salad works well as a vegetarian main course.

Yield: 4 servings

Ingredients
Vinaigrette:
1/4 cup Dijon-Lemon Vinaigrette (see below)
2 tablespoons minced fresh cilantro
1 tablespoon lime juice

Quesadillas:
1 (15-ounce) can black beans (undrained)
8 (6-inch) corn tortillas
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
3 to 4 tablespoons chopped pickled jalapeno peppers
Cooking spray

Remaining ingredients:
6 cups chopped iceberg lettuce
2 cups chopped tomato
1 cup bottled salsa
1/2 cup chopped onion (didn't use)
1/4 cup low-fat sour cream
(Added avocado and chicken)

Preparation
To prepare vinaigrette, combine first 3 ingredients; stir with a whisk. Set aside.

To prepare the quesadillas, drain beans through a sieve over a bowl, reserving 1 tablespoon bean liquid; discard remaining liquid. Combine 1/2 cup beans and 1 tablespoon reserved bean liquid in a small bowl; mash with a fork. Reserve remaining beans. Spread bean mixture evenly over 4 tortillas. Sprinkle each with 1/4 cup cheese and about 1 tablespoon jalapeño; top with remaining tortillas.

Heat a large nonstick skillet coated with cooking spray over medium heat. Cook quesadillas for 4 minutes on each side or until golden brown. Remove the quesadillas from the pan, and cut each into 4 wedges. Combine vinaigrette with lettuce, and toss well. Arrange 1 1/2 cups lettuce mixture on each of 4 plates. For each serving, spoon 3 tablespoons reserved beans over lettuce mixture, and place 1/2 cup tomato over the beans. Top each serving with 1/4 cup salsa, 2 tablespoons chopped onion, and 1 tablespoon sour cream. Serve each with 4 quesadilla wedges.

Nutritional Information
Calories: 389; Calories from fat: 29%; Fat: 12.4g; Saturated fat: 4.9g; Monounsaturated fat: 4.2g; Polyunsaturated fat: 1.5g; Protein: 20.2g; Carbohydrate: 53.9g; Fiber: 8.5g; Cholesterol: 25mg; Iron: 3.9mg; Sodium: 985mg; Calcium: 424m

Cooking Light JUNE 2001


Dijon-Lemon Vinaigrette

This is the base for our other vinaigrettes, but it also tastes great on its own. Refrigerated, the vinaigrette keeps for about a week.

Yield: 2/3 cup (serving size: 1 tablespoon)

Ingredients
3 tablespoons vegetable broth or water
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
2 teaspoons minced garlic
2 teaspoons Worcestershire sauce
1/2 teaspoon black pepper
1/4 teaspoon salt

Preparation
Combine all ingredients in a jar; cover tightly, and shake vigorously. Store in refrigerator.

Nutritional Information
Calories: 25; Calories from fat: 86%; Fat: 2.4g; Saturated fat: 0.3g; Monounsaturated fat: 1.7g; Polyunsaturated fat: 0.2g; Protein: 0.1g; Carbohydrate: 1g; Fiber: 0.0g; Cholesterol: 0.0mg; Iron: 0.1mg; Sodium: 93mg; Calcium: 3mg

Cooking Light JUNE 2001

Chipotle Tamale Pie

So the other night when D and I were out I had the most bland dish ever in a restaurant. So bland, in fact, I didn't eat it.

Fast forward 3 days, and D makes this. I told him if the beef in here had been shredded instead of ground, it was how I had expected the bland dish to taste. This was wonderful. Full of flavor, spicy, but not burning my tongue off (I do like things spicier than most, so it may still be spicy). The bread on top was good.

I have no idea how easy it could have been. Just I would have again. And it didn't even have cheese in it!

Chipotle Tamale Pie

This spicy pie needs only a salad to make the meal complete. Use a disposable aluminum pan wrapped in foil for easy delivery and cleanup.

Photo by ALB

Yield: 8 servings (serving size: 1 cup)

Ingredients
1 3/4 cups chopped onion
3/4 cup chopped green bell pepper
3/4 pound ground round
1/2 cup bottled salsa
1 to 2 tablespoons bottled chipotle sauce (such as La Preferidia) or hot sauce (I think D used Chipotle Tabasco)
1 (15 1/2-ounce) can pinto beans in zesty sauce (such as S&W), undrained
1 (14.5-ounce) can no-salt-added diced tomatoes, drained
3/4 cup chopped fresh cilantro, divided
1 cup all-purpose flour
3/4 cup yellow cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1/2 teaspoon salt
2/3 cup 1% low-fat milk
1 1/2 tablespoons butter, melted
1 large egg, lightly beaten

Preparation
Preheat oven to 400°.

Heat a large nonstick skillet over medium-high heat. Add onion, bell pepper, and beef; cook 5 minutes or until meat is browned, stirring to crumble. Stir in the salsa, chipotle sauce, beans, and tomatoes; cook 5 minutes, stirring occasionally. Stir in 1/2 cup cilantro. Spoon beef mixture into a 3-quart casserole.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Add 1/4 cup cilantro, milk, butter, and egg; stir until well-blended. Spoon the batter over beef mixture; spread evenly. Bake at 400° for 35 minutes or until golden.

Nutritional Information
Calories: 329; Calories from fat: 30%; Fat: 11g; Saturated fat: 4.7g; Monounsaturated fat: 4.2g; Polyunsaturated fat: 0.8g; Protein: 16g; Carbohydrate: 41.7g; Fiber: 5.8g; Cholesterol: 64mg; Iron: 4.2mg; Sodium: 655mg; Calcium: 157mg

Cooking Light JANUARY 2001

Herb and Onion Wheat Biscuits

I found these when I was looking for a new onion recipe.  They got good reviews so I decided D and I should try them.  I was going to make them, but D ended up making them.

Unlike a lot of wheat rolls which are bone dry, these were a bit moist.  Not very, but they weren't bricks either.  They had a lot of herb flavor.  I would have them again.  We had them with Baked Potato Soup.

Herb and Onion Wheat Biscuits

The onion is puréed so that its flavor carries throughout the biscuits. You can make and freeze the biscuits up to a week ahead. When ready to serve, thaw, wrap in foil, and heat in a 325º oven for 10 to 12 minutes or until thoroughly heated.

Yield: 10 servings (serving size: 1 biscuit)

Ingredients

Photo by: Becky Luigart-Stayner;
Jen Rotenstreich

Cooking spray
1 cup chopped onion
3/4 cup fat-free milk
1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon sugar
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 cup chilled butter, cut into small pieces

Preparation
Preheat oven to 425°.

Heat a small skillet coated with cooking spray over medium heat. Add onion; cook 6 minutes or until tender, stirring frequently. Spoon onion into a blender. Add milk; process until smooth. Cool.

Lightly spoon flours into dry measuring cups, and level with a knife. Combine flours and next 5 ingredients (flours through basil) in a large bowl; cut in the butter with a pastry blender or 2 knives until the mixture resembles coarse meal. Add onion mixture; stir just until moist. Turn dough out onto a heavily floured surface (dough will be sticky), and knead lightly 5 times with floured hands. Roll dough to a 1/2-inch thickness; cut into 10 biscuits with a 3-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes or until golden.

Nutritional Information
Calories: 119; Calories from fat: 31%; Fat: 4.1g; Saturated fat: 2.4g; Monounsaturated fat: 1.2g; Polyunsaturated fat: 0.3g; Protein: 3.1g; Carbohydrate: 17.9g; Fiber: 1.3g; Cholesterol: 11mg; Iron: 1.1mg; Sodium: 227mg; Calcium: 73mg

Cooking Light NOVEMBER 2001

Mushroom and Caramelized-Shallot Strudel

Note to self: If you want to end up in a straight jacket, keep putting phyllo dough recipes on the week's menu.

D doesn't do dough. I can't say I blame him. I buy already-made pie crusts, Boboli's instead of Pillsbury pizza dough, etc. Phyllo dough...I hate it. I wasn't really thinking about it when I saw this recipe.

I came home and D informed me I had to finish dinner. After throwing Phyllo on the floor, cussing him out, burning myself on a pot of boiling water for broccoli, cussing him out, breaking into tears, cussing him out, threatening to let the dog out the front door, cussing him out, throwing more phyllo on the floor and cussing him out, we finally got dinner made. It cooked much faster than 20 minutes. Luckily for the sake of my sanity, D checked on it periodically, so it didn't burn. Ours did look like the picture.

It was good, but not worth all that. Never making again. D informed me later that he had tried to work with the phyllo and a lot of it was thrown on the floor, and a lot of cussing had gone on while I was not there. This made me feel better. We had with broccoli. We each had 2 servings.

Mushroom and Caramelized-Shallot Strudel

This recipe makes two strudels; for an eye-catching centerpiece, place them on a large platter, and surround them with fresh thyme sprigs.
Yield: 2 strudels, 8 servings (serving size: 1 slice)

Ingredients
1 teaspoon olive oil
1 1/2 cups sliced shallots (about 8 ounces)
1/8 teaspoon sugar
1 tablespoon water

Photo by: Becky Luigart-Stayner;
Jen Rotenstreich

4 (8-ounce) packages presliced mushrooms
2 tablespoons dry Marsala or Madeira
2/3 cup low-fat sour cream
1/4 cup chopped fresh parsley
1/2 teaspoon salt
1/2 teaspoon minced fresh or 1/4 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
8 sheets frozen phyllo dough, thawed (more like half a box because 8 is all you have left after throwing it on the floor)
Cooking spray
1/3 cup dry breadcrumbs, divided
1 tablespoon butter, melted

Preparation
Preheat oven to 400°.

Heat olive oil in a large skillet over medium heat. Add shallots and sugar; cook for 2 minutes, stirring constantly. Sprinkle with water; cover, reduce heat to medium-low, and cook for 10 minutes, stirring occasionally until shallots are soft. Add mushrooms; cook, uncovered, over medium-high heat 20 minutes or until liquid evaporates, stirring frequently. Add Marsala; cook 1 minute. Remove from heat, and cool. Stir in sour cream, parsley, salt, thyme, and pepper.

Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying), and lightly coat with cooking spray. Sprinkle with about 2 teaspoons breadcrumbs. Repeat the layers with 3 phyllo sheets, cooking spray, and breadcrumbs, ending with the phyllo. Spoon 1 3/4 cups mushroom mixture along 1 long edge of phyllo, leaving a 1-inch border. Starting at the long edge with the 1-inch border, roll up jelly roll fashion. Place strudel, seam side down, on a baking sheet coated with cooking spray. Tuck ends under. Repeat the procedure with the remaining phyllo sheets, cooking spray, breadcrumbs, and mushroom mixture. Brush strudels with butter. Bake strudels at 400° for 20 minutes. Let stand for 5 minutes. Cut each strudel into 4 slices.

Nutritional Information
Calories: 176; Calories from fat: 28%; Fat: 5.5g; Saturated fat: 2.7g; Monounsaturated fat: 1.6g; Polyunsaturated fat: 0.5g; Protein: 7.4g; Carbohydrate: 24.9g; Fiber: 2.1g; Cholesterol: 11mg; Iron: 2.6mg; Sodium: 314mg; Calcium: 60mg

Cooking Light NOVEMBER 2001

Empanada Gallega (Galician Pork and Pepper Pie)

So I found this recipe in 2011.  Too be honest, it looked like a calzone, so I decided we should try it.  But it had saffron (a CL favorite that is not cost-worthy in our house).  So we didn't have it. I was looking for a post that I had written on Facebook in 2011 on Friday and came across that I had shared the link, so I reshared it.

D and I looked at it and decided we should have it. He made the whole thing.  The marinade was more of a rub he said.  He thought the olive oil in the dough was odd but oh well.  He also made it into a half moon shape because it wouldn't fit on the pan other wise.  Some of the filling was left over.  Yum.

We would have again.  It was good.  Still kind of wish there was cheese, but then again, this is why I'm overweight.

We had with yellow rice and black beans.

Empanada Gallega (Galician Pork and Pepper Pie)

Photo by D

A large two-crusted savory pie from Galicia, the Spanish empanada is typically filled with fish or meat, red or green peppers, and lots of onion. Substitute pizza dough if you're pressed for time, though the pastry crust is easy to make. Empanadas are best at room temperature; serve with a mixed salad for dinner.

Yield: 8 servings (serving size: 1 wedge)

Ingredients 

Pork:
2 tablespoons minced fresh parsley
1 tablespoon Spanish smoked paprika or hot paprika
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
3 garlic cloves, minced
1 pound pork tenderloin, trimmed and cut into 1/2-inch-wide strips

Dough:
2 3/4 cups all-purpose flour
1 tablespoon baking powder
1 1/2 teaspoons salt
1/2 cup water
1/4 cup olive oil
1 large egg, lightly beaten

Filling:
Cooking spray
1/4 teaspoon salt
2 cups thinly sliced sweet onion
2 cups red bell pepper strips
1 cup chopped tomato
1/4 cup chopped Spanish serrano ham or prosciutto (about 1 1/2 ounces) (used Spanish Chorizo)
2 tablespoons dry white wine
Dash of crumbled thread saffron (didn't use)

Remaining Ingredient:
1 large egg, lightly beaten

Preparation 
To prepare the meat, combine the first 5 ingredients in a large zip-top plastic bag, and add the pork to bag. Seal and marinate in refrigerator 2 hours, turning bag occasionally.
To prepare the dough, lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, and salt in a large bowl, stirring with a whisk. Combine the water, the oil, and egg in a medium bowl. Gradually add the oil mixture to flour mixture, stirring just until moist. Turn the dough out onto a lightly floured surface; knead lightly until smooth. Divide dough in half. Cover with plastic; let rest about 30 minutes.
To prepare filling, heat a large nonstick skillet coated with cooking spray over medium heat. Add the pork mixture; sprinkle with 1/4 teaspoon salt. Cook 5 minutes or until pork loses its pink color. Add onion and bell pepper; cook 5 minutes. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender. Stir in tomato, ham, wine, and saffron; cook 5 minutes.
Preheat oven to 350°.
Working with 1 portion of dough at a time (cover remaining dough to keep from drying), roll each portion into a 13-inch circle on a floured surface. Place 1 portion of dough on a large baking sheet coated with cooking spray. Spoon filling onto dough using a slotted spoon, leaving a 1-inch border around the edge. Place remaining portion of dough over filling. Pinch edges to seal. Cut several slits in top of dough to allow steam to escape. Brush with egg. Bake at 350° for 30 minutes or until golden brown; cool. Cut into wedges.

Nutritional Information
Calories: 366; Calories from fat: 33%; Fat: 13.5g; Saturated fat: 2.7g; Monounsaturated fat: 8g; Polyunsaturated fat: 1.5g; Protein: 21g; Carbohydrate: 39.5g; Fiber: 3g; Cholesterol: 96mg; Iron: 3.7mg; Sodium: 814mg; Calcium: 134mg;

Cooking Light AUGUST 2001

Chicken Thighs with Marsala-Mushroom Cream Sauce Over Noodles

I attempted this meal. I used chicken breasts because they didn't have thighs at Kroghetto this week. And breasts were on sale.

I prepped the S&P, the shrooms, the garlic, thyme, and bay leaf while waiting for the tomatoes to rehydrate. I started the egg noodles the same time I started the chicken (mistake). Everything came together pretty easily, and it was a dish you could clean up as you went (I don't like things in the sink or on the counter).

I did use whipping cream, because that's what we had. The sauce didn't get creamy. Really watery, and when I moved it off the burner (eg when I was eating) the sauce disappeared.

I thought the taste was bland. I had with a spinach salad (spinach and balsamic vinegar).

Chicken Thighs with Marsala-Mushroom Cream Sauce Over Noodles

Sun-dried tomatoes, shiitake mushrooms, and Marsala wine give this sauce a rich, robust flavor. While the sun-dried tomatoes are rehydrating, prepare the rest of the ingredients.

1/4 cup sun-dried tomatoes, packed without oil (about 12)
4 (6-ounce) chicken thighs, skinned
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 teaspoons olive oil
2 cups quartered button mushrooms (about 4 ounces) (my 8 oz of mushrooms came to 2 Cups)
1 1/2 cups sliced fresh shiitake mushroom caps (about 3 ounces)
1/2 teaspoon dried thyme
1 garlic clove, minced (I used 4 cloves)
1 bay leaf
1/3 cup fat-free, less-sodium chicken broth
5 tablespoons Marsala wine, divided
3 tablespoons half-and-half (I used whipping cream because I had it in the fridge).
4 teaspoons chopped fresh parsley
2 cups hot cooked wide egg noodles (about 1 1/2 cups uncooked)

Combine boiling water and the sun-dried tomatoes in a bowl; let stand 15 minutes. Drain and chop.

Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chicken, and sauté 5 minutes, turning once. Remove chicken from pan.

Reduce heat to medium-low. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 2 minutes. Add thyme, garlic, and bay leaf; sauté for 30 seconds. Return chicken to pan. Add sun-dried tomatoes, broth, and 1/4 cup wine. Cover, reduce heat, and simmer 25 minutes, turning chicken once.

Add 1 tablespoon wine and half-and-half, and bring to a boil. Discard bay leaf. Sprinkle with parsley. Serve over noodles.

Yield: 4 servings (serving size: 1 thigh, 1/4 cup sauce, and 1/2 cup noodles)

CALORIES 333 (28% from fat); FAT 10.2g (sat 2.7g,mono 4g,poly 2g); IRON 4.8mg; CHOLESTEROL 137mg; CALCIUM 63mg; CARBOHYDRATE 28.5g; SODIUM 583mg; PROTEIN 31.5g; FIBER 3.4g

Cooking Light, MAY 2001

Pork Tenderloin with Mustard Sauce

So I made this last night. Very easy and very good. The pork was able to be cut with a fork once it was done. The sauce didn't thicken like it should have, but I may have not waited long enough. The mustard sauce was very apparent, but not wine-y at all.

We had it with roasted asparagus with balsamic-browned butter.

Pork Tenderloin with Mustard Sauce

2 cups uncooked medium egg noodles
1 tablespoon olive oil
1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch-thick) slices
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup dry white wine
3 tablespoons whole-grain Dijon mustard
2 tablespoons water
2 teaspoons cornstarch

Cook noodles according to package directions, omitting salt and fat; drain.

While the noodles cook, heat oil in a large nonstick skillet over medium-high heat. Sprinkle the pork with pepper and salt. Place pork in pan; cook 5 minutes, turning once.

Combine the wine and mustard; pour into pan. Cover, reduce heat, and simmer 10 minutes. Remove pork from pan; keep warm.

Combine water and cornstarch in a small bowl. Stir cornstarch mixture into pan; bring to a boil, and cook 1 minute or until thick. Serve pork with sauce and noodles.

Yield: 4 servings (serving size: 3 pork slices, about 3 tablespoons sauce, and about 1/2 cup noodles)

CALORIES 242 (30% from fat); FAT 8g (sat 1.9g,mono 4.4g,poly 0.9g); PROTEIN 26.5g; CHOLESTEROL 89mg; CALCIUM 22mg; SODIUM 298mg; FIBER 1.3g; IRON 2mg; CARBOHYDRATE 14g

Cooking Light, OCTOBER 2001

Chicken Français

I made this. HAHAHAHA! It was easy to prep until I got it into the pan. Then the egg stuff cooked, and the chicken cooked but not together. D has made this before, he was wary of me making it. But he had to work late and I didn't want to wait. I made it with rice (I didn't make it right, once again) and Asparagus with Brown Butter (good). The taste of the chicken was very good. The way it looked...HAHAHAHAHA!

Chicken Français

Photo by ALB

Ingredients

3/4 cup egg substitute

1/4 cup (1 ounce) grated fresh Parmesan cheese

1/4 cup chopped fresh parsley

1/4 cup dry white wine

2 tablespoons fresh lemon juice

1/4 teaspoon salt

1/8 teaspoon hot pepper sauce

3 garlic cloves, minced

8 (4-ounce) skinless, boneless chicken breast halves

1/4 cup all-purpose flour

1 tablespoon olive oil, divided

Cooking spray

2 tablespoons butter

1/4 cup dry white wine

3 tablespoons fresh lemon juice

Preparation
Combine first 8 ingredients in a shallow dish.

Place each chicken breast half between 2 sheets of plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin. Dredge chicken in flour, and dip in the egg substitute mixture.

Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium heat. Add 4 chicken breast halves; cook 4 minutes on each side or until done. Remove chicken from pan; keep warm. Wipe the drippings from pan with a paper towel. Repeat the procedure with 1 1/2 teaspoons oil and the remaining chicken.

Melt butter in pan; add 1/4 cup wine and 3 tablespoons juice. Bring to a boil; cook for 10 seconds. Serve immediately over chicken.

Yield: 8 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

Nutritional Information
CALORIES 211 (30% from fat); FAT 7g (sat 3g,mono 2.7g,poly 0.7g); PROTEIN 30.3g; CHOLESTEROL 76mg; CALCIUM 70mg; SODIUM 269mg; FIBER 0.2g; IRON 1.6mg; CARBOHYDRATE 5g

Cooking Light, JANUARY 2001

Linguine with Clam Sauce

Mine looked like the picture. Yay! But taste... eh it needed cream or butter.
It was really easy to make. D said it was a bit dry (he had it about 2 hours after I made it), because I didn't think it having it immediately after I made it.
All in all, we tried it and there we go. I think the recipe with the red sauce was much better.

We had with a Caesar Salad.

Linguine with Clam Sauce

1 (9-ounce) package fresh linguine
4 bacon slices
2 teaspoons bottled minced garlic
1 teaspoon dried basil
1 tablespoon lemon juice
1/8 teaspoon crushed red pepper
1/8 teaspoon black pepper
2 (6 1/2-ounce) cans minced clams, drained
1 (8-ounce bottle) clam juice
1/4 cup (1 ounce) preshredded fresh Parmesan cheese

Cook pasta according to package directions, omitting salt and fat. Drain.

While pasta cooks, place bacon in a large nonstick skillet over medium heat, and cook until crisp. Remove bacon from pan, and crumble. Reserve 1 tablespoon drippings in pan. Add garlic and basil; sauté for 30 seconds. Add bacon, lemon juice, and the next 4 ingredients (lemon juice through clam juice); cook 3 minutes, stirring occasionally.

Combine the pasta and clam mixture, and toss well. Sprinkle with cheese.

Yield: 4 servings (serving size: 1 cup linguine mixture and 1 tablespoon cheese)

CALORIES 290 (24% from fat); FAT 7.7g (sat 2.8g,mono 1.7g,poly 1.2g); PROTEIN 32g; CHOLESTEROL 97mg; CALCIUM 190mg; SODIUM 415mg; FIBER 1.3g; IRON 26.9mg; CARBOHYDRATE 21.7g

Cooking Light, NOVEMBER 2001

Wasabi Mashed Potatoes

These were easy and good. Cleared your sinuses (D put extra wasabi in).

Wasabi Mashed Potatoes

1 pound cubed peeled Yukon gold potato
1 tablespoon wasabi powder (dried Japanese horseradish)
2 teaspoons butter
1 (8-ounce) carton plain low-fat yogurt (used fat-free sour cream)

Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Return potato to pan. Add the remaining ingredients, and mash with a potato masher.

Yield: 5 servings (serving size: 1/2 cup)CALORIES 116 (19% from fat); FAT 2.5g (sat 1.5g,mono 0.7g,poly 0.2g); PROTEIN 4.4g; CHOLESTEROL 7mg; CALCIUM 93mg; SODIUM 109mg; FIBER 1.5g; IRON 0.8mg; CARBOHYDRATE 19.7g

Cooking Light, MARCH 2001