Healthy dishes to start the year - recipes

Ebony, Jan, 1997 by Charlotte Lyons

TURKEY STEW

1 tablespoon vegetable oil 1 1/2 pounds skinless, boneless turkey breast, cut into 1/2-inch piece medium potatoes, cut into quarters 4 medium carrots, peeled and cut into 1 1/2-inch pieces 4 celery ribs, cut into 1 1/2-inch pieces 10 pearl onions, peeled 4 cloves garlic, minced 2 tablespoons all-purpose flour 1 cup chicken broth 1/2 cup dry white wine 1 teaspoon dried thyme 1/4 teaspoon dried rosemary Salt and pepper to taste 1/2 pound thickly sliced mushrooms Chopped parsley

Heat oven to 350 degrees. Heat the oil in a large ovenproof skillet or Dutch oven. Brown turkey on all sides over medium-high heat until lightly browned, about, minutes. Add the potatoes, carrots, celery, onion and garlic. Cook and stir for 5 to 6 minutes or until onions are just tender. Sprinkle with flour over turkey mixture and cook 1 minute more. Add chicken broth, wine, thyme, rosemary, salt and pepper. Bring to a boil, stilling occasionally. Stir in mushrooms. Bake uncovered for 50 to 60 minutes or until turkey and vegetables are done. Garnish with parsley.

Yields Co servings

ROASTED VEGETABLES

1 medium yellow squash 1 medium zucchini 1 large red hen pepper 1 large yellow ben pepper 1 medium red onion 1 medium eggplant 3 garlic cloves, thinly sliced 2 tablespoons olive oil 1 tablespoon balsamic vinegar 1 teaspoon black pepper 1/4 teaspoon seasoning salt

Heat oven to 400 degrees. Cut vegetables into small pieces and arrange in large roasting pan with garlic. Drizzle with olive oil and vinegar; sprinkle with pepper and seasoning salt. Toss to coat. Roast vegetables, turning often, until edges are browned and vegetables are tender, about 30 minutes.

Yields 6 servings

VEGETABLE AND SPAGHETTI

FRITTATA

6 large eggs or 12 large egg whites 2 tablespoons skim milk 1/2 teaspoon dried basil Dash cayenne Salt and pepper to taste 1 cup cooked spaghetti Vegetable cooking spray 1/4 cup chopped red ben pepper 1/4 cup chopped broccoli 1/4 cup sliced mushrooms 2 cloves garlic, minced 1/4 cup thinly sliced green onions 1/4 cup shredded nonfat cheddar cheese Prepared spaghetti sauce

Beat together eggs, milk, basil, cayenne, salt and pepper until well-blended in bowl. Stir in cooked spaghetti. Spray a medium ovenproof, nonstick skillet with vegetable cooking spray. Cook red bell pepper, broccoli, mushrooms and garlic over medium heat until vegetables are just tender, about 2 to 3 minutes. Remove vegetables from skillet and set aside. Reduce heat to low and add the egg mixture to the skillet; cook, tipping and swirling from time to time, until set. The frittata will be slightly wet on top. Do not stir. Top with the cooked vegetables. Sprinkle with green onion and cheese; cover and let stand for 3 minutes or until cheese melts. Serve immediately with hot spaghetti sauce.

Yields 4 servings

LITE CHEESECAKE

3 8-ounce packages fat-free cream cheese 3/4 cup sugar 1 teaspoon vanilla 3 eggs 1/3 cup graham cracker crumbs 1 1/2 cups strawberry slices or assorted fruit

Mix cream cheese, sugar and vanilla with electric mixer on medium speed until blended well. Add eggs; mix just until blended. (Do not overbeat after adding eggs.) Spray-9-inch pie plate with vegetable cooking spray; sprinkle bottom with crumbs. Pour cream cheese mixture into prepared pie plate. Bake at 325 degrees for 45 minutes or until center is almost set. Cool. Refrigerate for 3 hours or overnight. Top with fruit. If, desired, drizzle with melted strawberry jelly.

Yields 8 servings

LITE CHOCOLATE ALMOND

MOUSSE

1 envelope unflavored gelatin 2/3 cup sugar 1/3 cup cocoa powder 1 12-ounce can evaporated skim milk 1/2 teaspoon almond extract 1 1.3-ounce envelope whipped topping mix 1/2 cup cold skim milk 1/2 teaspoon vanilla extract

Stir together gelatin, sugar and cocoa in medium saucepan, add evaporated milk, stirring until blended. Let stand for I minute. Cook over low heat, stirring constantly until gelatin is completely dissolved, about 5 minutes. Remove from heat; pour mixture into large bowl. Stir in almond extract. Refrigerate, stirring occasionally, until mixture mounds slightly when dropped from spoon. In small mixer bowl, stir together topping mix, milk and vanilla; whip on high speed of electric mixer until topping peaks, about 2 minutes. Continue beating 2 minutes 2 longer or until topping is light and fluffy. Reserve 1/2 cup topping for garnish (cover and refrigerate until ready to use); fold remaining topping into chocolate mixture. Let stand for a few minutes; spoon into dessert dishes or glasses. Refrigerate until cold. Garnish with reserved topping.

Yields 6 servings

SEARED FISH FILLETS

4 firm-flesh fish fillets (such as cat fish, grouper or orange roughly), about 6 ounces each 1 tablespoon cornmeal 1 tablespoon all-purpose flour 2 teaspoons Cajun seasoning mix 1/4 teaspoon garlic powder 1 tablespoon vegetable oil Lemon wedges

Rinse fish fillets; pat dry. Mix cornmeal, flour, Cajun seasoning mix and garlic powder. Lightly sprinkle on both sides of fillets. Heat heavy skillet over high heat until very hot. Add oil; heat briefly. Add fish and cook, turning several times until fish flakes easily with fork or until done, 8 to 10 minutes. Serve hot with lemon wedges. If desired, garnish with parsley.