Brigido's Marketplace

New low calorie recipes with great taste

Asparagus, Mushroom and Sun-Dried Tomato Frittata
A low-calorie frittata will big time taste

Ingredients:
Non-Stick Cooking Spray
1 clove garlic, minced
1 small red onion, thinly sliced
1 bunch (1 pound) asparagus, chopped into bite-sized pieces, 1"
1 cup portabella mushroom, diced
2 tablespoons Sun-dried tomatoes, chopped
2 cups liquid egg substitute
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
4 wedges Laughing Cow Light garlic & herb, sliced
2 tablespoons Parmesan cheese (optional)

Directions:
1. Preheat oven to Broil. Spray a 10-inch, oven-proof skillet and sauté onions and garlic over medium heat, about 3 minutes.
2. Add asparagus and mushrooms, cook until just tender, about 8 minutes.
3. In bowl, mix eggs, sun-dried tomatoes, salt and pepper.
4. Pour egg mixture evenly into skillet, over the asparagus mixture, and add the cheese slices. Cook until the bottom is lightly set, lifting the edges to allow the uncooked eggs to reach the bottom of the skillet, but still a little runny on top, about 3 minutes.
5. Sprinkle with Parmesan cheese and transfer the skillet to the oven. Bake for 5 minutes, or until eggs are set.
6. Slice in wedges, and serve.

Serves: 6
Nutritional content per serving: 91 calories; 11 g protein; 8 g carbohydrates; 2 g fiber; 1.5 g fat

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Eating Well Sloppy Joes

Recipe courtesy EatingWell.com

Our version of the classic, convenience dinner is sure to please the whole family, even with the added fresh vegetables. Make It a Meal: Serve with roasted potato wedges and steamed beans.

Prep Time:35 min

Cook Time:10 min

Level: Easy

Serves:8 servings, generous 1/2 cup filling each

Ingredients

12 ounces 90%-lean ground beef
1 large onion, finely diced
2 cups finely chopped mushrooms
5 plum tomatoes, diced
2 tablespoons all-purpose flour
1/2 cup water
1/4 cup cider vinegar
1/4 cup chili sauce, such as Heinz
1/4 cup ketchup
8 whole-wheat hamburger buns, toasted if desired

Directions

Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.

Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. Serve warm on buns.

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Grilled Honey-Mustard Pork Chops Recipe

Ingredients:
1/4 cup honey
2 tablespoons Dijon mustard
1 tablespoon orange juice
1 teaspoon fresh tarragon -- chopped
OR
1/4 teaspoon dried tarragon leaves
1 teaspoon cider vinegar
1/2 teaspoon white wine or Worcestershire
1 dash onion powder
4 boneless pork loin chops -- 1/2-inch thick

Directions:

Mix all ingredients except pork.

Cover and grill pork 4 to 5 inches from medium coals 10 to 12 minutes, brushing occasionally with honey mixture and turning once, until pork is tender and slightly pink when centers of thickest pieces are cut. Discard any remaining honey mixture.

Great served with Corn on the Cob & Baked Potato

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Smoked Black Eyed Pea and Kale Soup
Black eyed peas have 14 grams of protein and 12 grams of fiber per cup.

Ingredients:
2 tablespoons olive oil
4 shallots, diced
2 cloves garlic, minced
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
1/2 teaspoon smoked paprika
1 15-ounce can (about 2 cups) black-eyed peas, drained and rinsed
1 medium (about 1 cup) sweet potato, small dice
8 ounces (about 2 cups) fresh kale, stems removed, roughly chopped
1 15-ounce can diced tomatoes
1 15-ounce can diced tomatoes with green chiles
2 quarts (8 cups) low sodium vegetable stock
2 tablespoons tamari, or low sodium soy sauce
Salt and ground black pepper to taste

Directions:
1. Add diced sweet potatoes in a medium pot, cover with water. Boil until tender, so that a fork can piece through, about 10 minutes after water begins to boil. Drain and set aside
2. While potatoes are cooking, in a large soup pot over medium heat. Add olive oil, shallots and garlic. Cook until tender, about 3 to 5 minutes.
3. Add the canned tomatoes, tamari, and spices. Cook for another 2 minutes.
4. Add the black-eyed peas, chopped greens, sweet potatoes and vegetable broth, bring everything to a boil. Reduce heat to low and simmer, partially covered, for 30 to 45 minutes, immediately.

Serves: 8
Nutritional content per serving: 147 calories; 7 g protein; 22 carbohydrate; 5 g fiber; 4 g fat

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Hot and Sour Asian Lettuce Wraps
The heat in these wraps will rev-up your metabolism!

Ingredients:
2 tablespoons olive oil
¼ cup scallions, or green onions, chopped
1 tablespoon garlic, minced
1 pound lean ground turkey
½ cup red pepper, diced
½ cup carrot, grated
1 8-ounce can water chestnuts, drained and chopped
1 teaspoon ginger, grated
1 tablespoon low sodium soy sauce
2 tablespoons rice vinegar
2 teaspoons Asian chili sauce, like Sriracha
Salt, to taste
Juice of 1 lime (2 Tablespoons)
½ cup cilantro, coarsely chopped
1 head butter lettuce (can be substituted for Boston or Iceberg)

Directions:
1. Heat half the oil in a large skillet over medium heat and sauté scallions and garlic about 2 minutes.
2. Add the ground turkey, breaking it apart with a wooden spoon, season with salt to taste (or 1/2 teaspoon), and sauté until brown. Set aside.
3. Heat the rest of the oil in the same skillet. Add red pepper, carrots, water chestnuts, ginger, soy sauce, vinegar, and chili sauce. Sauté until the vegetable are tender, 5-7 minutes.
4. Add the turkey back to the skillet, along with cilantro and mix well. Cook for 2 minutes longer and squeeze the juice of the lime on top.
5. Separate the leaves from the head of the lettuce and scoop mixture into leaves.

Serves: 4
Nutritional content per serving: 195 calories; 13 g protein; 17 g carbohydrate; 3 g fiber; 8 g fat

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Baked Stuffed Eggplant
A healthier alternative to eggplant parmigiana

Ingredients:
2 medium eggplants
1 cup chopped onion
3 garlic cloves, minced
1 cup chopped fresh mushrooms
1 cup seeded chopped tomatoes
½ cup tomato paste
½ cup toasted pine nuts
1 teaspoon salt
½ teaspoon pepper
½ cup chopped fresh basil
1 teaspoon dried thyme
2 teaspoon crushed red pepper flakes
¼ cup low-fat, grated Parmesan cheese + plus more for topping

Directions:
1. Cut eggplant in half lengthwise and scoop out the seeds and pulp, leaving ½ inch rim. Chop insides and set aside. Sprinkle salt over the shelled out eggplant, and let sit for 30 minutes until moisture has beaded on the surface.
2. In a large skillet coated with nonstick cooking spray, sauté the onions and garlic until translucent. Add mushrooms, tomatoes, tomato paste, insides of eggplant, season with salt and pepper, and sauté for 5 minutes or until tender.
3. Stir in basil, thyme, red pepper, and cheese.
4. Rinse excess moisture from the eggplant shells and pat dry. Scoop vegetable mixture into shells and sprinkle with additional Parmesan cheese, if desired.
5. Place eggplants on a baking sheet, and cook at 400º F for 20-30 minutes.

Serves: 4
Nutritional content per serving: 195 calories; 9 g protein; 29 g carbohydrate; 10 g fiber; 7 g fat

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Turkey and Zucchini Glazed Meat Loaf
A hearty dinner that's low-fat but loaded with flavor.

Ingredients (Meatloaf):
1 pound ground turkey
1 cup coarsely grated zucchini
¾ cup onion, finely chopped
2 tablespoon Worcestershire sauce
½ cup dry whole wheat breadcrumbs
¼ cup chopped parsley
1 tablespoon dried sage
¼ cup egg substitute
1 teaspoon salt
½ teaspoon garlic powder

Ingredients (Glaze)::
¼ cup low sugar peach preserves
1 tablespoon Dijon mustard

Directions:
1. Preheat oven to 350º F
2. Combine all ingredients for the meat loaf in a large mixing bowl. Shape mixture into a loaf on a rimmed baking sheet into 8 x 4 x 2 inch loaf.
3. Bake loaf for 45 minutes, remove from oven. Mix ingredients for the glaze together and spread on top of meat loaf.
4. Return loaf to the oven, and bake until internal temperature reaches 165º F, about 20 minutes longer.
5. Let meat loaf rest for 10 minutes, before slicing and serving.

Serves: 4
Nutritional content per serving: 115 calories; 14 g protein; 10 g carbohydrate; 1 g fiber; 2 g fat

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Tomato and Basil Stuffed Chicken Breasts

This recipe serves: 4

Preparation time: 10 mins
Cooking time: 15 mins

Ingredients

· 4 boneless, skinless chicken breasts, about 4 to 6 ounces each

· 8 sun dried tomatoes, drained

· 1/2 bunch basil

· 1 1/2 tablespoons olive oil

· 1/4 cup balsamic vinegar

· 3/4 cup chicken stock

Cooking Instructions

1. Cut a deep horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 2 slices of tomato and about 4 basil leaves in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.

2. Heat the oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the chicken until golden brown.

3. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 2 or 3 minutes per side until cooked through.

4. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.

5. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast.

Smashed Fingerling Potatoes with Roast Garlic-Basil Oil

This recipe serves: 12

Preparation time: 20 mins
Cooking time: 15 mins

Ingredients

· 1 cup apple juice

· 3/4 cup fresh basil leaves

· 1/4 cup flat leaf parsley

· 1/2 cup extra virgin olive oil

· salt to taste

· freshly ground black pepper

· 5 pounds Fingerling potatoes, washed

· 1 cup plain, low-fat yogurt

· 1 cup roasted, peeled garlic cloves

Cooking Instructions

1. In a large pot, cover the fingerlings with cold water. Bring to a simmer over high heat and cook until tender, about 15 minutes. Drain in a colander.

2. While the potatoes are cooking, puree half of the roasted garlic with the apple juice, basil and parsley in a blender until smooth. Season generously with salt and pepper. Add the olive oil slowly until incorporated. Reserve.

3. Transfer half of the potatoes into a mixing bowl. Mash the potatoes with the remaining garlic using a stationary or hand mixer until smooth. Add the yogurt, whipping to smooth as necessary.

4. Add the remaining potatoes and mash into rustic, large pieces. Season generously with salt and pepper. Drizzle in a little of the basil oil.

5. Transfer to a warm serving dish. Drizzle a few tablespoons of the basil scented olive oil over the surface of the puree. Serve immediately while piping hot.

Chicken Pot Pie with Cornbread Crust

This recipe serves: 6

Preparation time: 45 mins
Cooking time: 30 mins

Ingredients

· 3 cups low sodium chicken broth

· 1 pound boneless, skinless chicken breasts

· 1/8 pound mushrooms, quartered

· 1 small carrot, peeled and diced

· 1/2 cup turnips, peeled and diced

· 1 medium russet potato, peeled and cubed

· 1/2 cup frozen peas

· 1 1/2 tablespoons olive oil

· 1 small onion, peeled and diced

· 1 1/2 tablespoons chopped fresh thyme

· 1/2 cup cornmeal

· 1 1/4 cups flour

· 1/2 teaspoon salt

· 1 tablespoon sugar

· 1 teaspoon baking soda

· 4 tablespoons very cold, unsalted butter, cut into small cubes

· 1/3 cup nonfat buttermilk

Cooking Instructions

1. In a large saucepan, bring the broth to a boil, reduce to a simmer and add the chicken. Cook for 15 minutes, remove the saucepan from the heat and let the chicken cool in the liquid for 10 minutes.

2. Remove the chicken from the broth with tongs and set aside. When the chicken is cool enough to handle, cut it into small pieces and place it in a large casserole baking dish.

3. Meanwhile, add the mushrooms, carrots, turnips and potatoes to the broth and simmer until they are just tender, about 10 minutes. Transfer them to the baking dish with a slotted spoon.

4. Strain the broth and reserve it in a bowl. Heat the olive oil in the now empty saucepan over medium heat. Add the onions and thyme and cook until the onions soften, about 5 minutes.

5. Whisk in 1/4 cup of the flour and stir for 3 or 4 minutes. Whisk in the reserved broth, slowly at first and then more quickly. Bring the sauce mixture to a boil and cook until the mixture thickens enough to coat a spoon. Pour the sauce into the baking dish and season well with salt and pepper.

6. Preheat the oven to 400ºF.

7. To make the crust, mix the cornmeal, remaining cup of flour, sugar, baking soda and salt together in a food processor. Add the butter and process until the butter is the size of small peas. With the food processor running, slowly add the buttermilk until the mixture forms a dough. Remove the dough from processor, form it into a ball and roll it out on a floured surface until the dough is 1/4-inch thick.

8. Place the dough on top of the baking dish and trim it so that it fits inside the dish. Cut a few slits in the dough to allow the steam to escape. Place the pie in the oven and bake until the crust is golden brown and the sauce is bubbling, about 30 minutes. Let the pot pie stand for 10 minutes before serving.

Fresh Mozzarella and Tomato Bruschetta

This recipe serves: 12

Preparation time: 10 mins
Cooking time: 5 mins

Ingredients

· 12 cherry tomatoes, quartered

· 1 clove garlic

· 12 slices good quality crusty bread

· 1 1/2 tablespoons olive oil

· freshly ground black pepper

· salt to taste

· splash red wine vinegar

· 6 ounces fresh, whole milk mozzarella cheese, sliced into 12 slices

· 4 basil leaves, chopped

Cooking Instructions

1. Preheat the broiler.

2. Mix the tomatoes, basil, salt, pepper, vinegar and oil together and set aside.

3. Toast the bread slices lightly on both sides under the broiler.

4. Lightly rub one side of each slice of toast with the garlic clove. Drizzle each slice with olive oil and sprinkle with salt.

5. Place the toasts on a baking sheet. Top each toast with a slice of mozzarella and place under the broiler until the cheese is melted, about 2 to 3 minutes.

6. Place a spoonful of the tomato mixture on each piece of toast and serve immediately.

Angel Hair Pasta with Scallops in Spicy Tomato Sauce

This recipe serves: 8

Preparation time: 10 mins
Cooking time: 15 mins

Ingredients

· 1/4 cup chicken stock

· 1 small onion, minced

· 1 teaspoon Dijon mustard, or to taste

· 1 pound bay scallops

· freshly ground black pepper

· salt to taste

· 1 pound angel hair pasta, (cappellini)

· 2 cloves garlic, minced

· 2 teaspoons olive oil

· 1 tablespoon mustard seeds

· 2 cups chopped, diced tomatoes (if using canned, use unsalted)

Cooking Instructions

1. In a large sauté pan over medium-high heat, add the mustard seeds and shake the pan to keep them from burning. Once they begin to pop (like popcorn), lower the heat and add the olive oil and onions.

2. Cook the onions for about 5 minutes until they turn golden, then add the garlic and cook until the garlic begins to soften. Add the tomatoes, stock, and if desired, the Dijon mustard. Simmer for about 5 minutes for the flavors to blend.

3. Rinse the scallops and remove the thick, tough muscle on the side of the scallops. Pat the scallops dry with a paper towel.

4. Add the scallops to the tomato sauce and turn up the heat to medium. Cook the scallops in the sauce for about 5 minutes.

5. Meanwhile, bring a large pot of salted water to a boil. Add the pasta and cook until al dente, about 2 minutes. Drain.

6. Transfer the pasta to a warm bowl and serve with the sauce.

Lemony Risotto with Asparagus and Shrimp

This recipe serves: 6

Preparation time: 10 mins
Cooking time: 40 mins

Ingredients

· 1 1/2 cups Arborio rice

· 1/2 cup diced onions

· salt to taste

· freshly ground black pepper

· 1 1/2 cups asparagus, cut into 2" lengths

· 3/4 cup freshly grated Parmesan cheese

· 1 tablespoon olive oil

· about 4 1/2 cups Basic Chicken Stock (see recipe), or low-sodium chicken broth

Cooking Instructions

1. Heat the stock in a saucepan and keep hot over low heat.

2. Heat the olive oil over medium heat in a separate medium-sized pot. Add the onion and cook until it turns translucent, about 5 minutes.

3. Add the rice to the onion mixture, stir and turn the heat to low. Add about 1 1/2 cups of the hot stock to the rice mixture, and stir slowly until the stock is absorbed.

4. Continue to add the stock 1 cup at a time, stirring slowly, letting the rice absorb the stock before adding more.

5. While the risotto is cooking, blanch the asparagus in boiling salted water until just tender, about 2 minutes. Drain.

6. The risotto is cooked when it is creamy on the outside and slightly firm (al dente) in the center, about 20 to 25 minutes in all. Stir in half of the Parmesan cheese and half of the asparagus. Season with salt and pepper to taste. If the risotto is too thick, add a little more stock until it becomes creamy.

7. Divide the risotto into serving dishes and sprinkle with the remaining cheese and asparagus.

Seared Chicken with Apricot Sauce

Makes 4 servings

Ingredients

4 boneless, skinless chicken breasts (about 1 ¼ pounds), trimmed and tenders removed
¾ teaspoon salt, divided
¼ teaspoon freshly ground pepper
¼ cup all-purpose flour
1 tablespoon canola oil
¾ cup dry white wine
1 medium shallot, minced
4 fresh apricots, pitted and chopped
2 tablespoons apricot preserves
2 teaspoons chopped fresh tarragon or ½ teaspoon dried

Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
2. Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.)
3. Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.

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