Tuesday, July 31, 2007

Turkey Alfredo Pizza

Prep: 10 minutes
Cook: 15 minutes
Yield: 6 servings

1 prebaked thin Italian bread shell crust (10 ounces)
1 garlic clove, peeled and halved
3/4 cup reduced-fat Alfredo sauce, divided
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
2 teaspoons lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
2 cups shredded cooked turkey breast
3/4 cup shredded Parmesan cheese
1/2 teaspoon crushed red pepper flakes

Place the crust on a baking sheet; rub with cut sides of garlic. Discard garlic. Spread 1/2 cup Alfredo sauce over crust.

In a small bowl, combine the spinach, lemon juice, salt and pepper; spoon evenly over sauce. Top with turkey; drizzle with remaining Alfredo sauce. Sprinkle with Parmesan cheese and pepper flakes. Bake at 425° for 11-13 minutes or until heated through and cheese is melted.

Tips and Tricks
Make this pizza with cubed chicken as well. This is a great way to use up leftovers from holidays. Bake your own crust to save money. Omit the red pepper flakes if you don't like spicy food.
Make It Healthier
Omit the salt.
How Kids Can Help
Rub garlic on crust. Measure and mix ingredients. Spread topping and cheese on crust. Older kids can shred cheese.

Nutrition Facts
1 slice equals 300 calories, 9 g fat (4 g saturated fat), 60 mg cholesterol, 823 mg sodium, 27 g carbohydrate, 2 g fiber, 25 g protein
Diabetic Exchanges
3 lean meat, 2 starch

Four Cheese Spinach Pizza



Prep: 15 minutes
Cook: 15 minutes
Yield: 6 servings

2 packages (10 ounces each) fresh spinach
3/4 cup shredded part-skim mozzarella cheese, divided
1/2 cup fat-free cottage cheese
1/3 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon pepper
1 prebaked Italian bread shell crust (10 ounces)
1 medium tomato, chopped
1/4 cup chopped green onions
1/4 cup sliced ripe olives
1 teaspoon minced fresh basil
1 teaspoon olive oil
1 teaspoon balsamic vinegar
1 garlic clove, minced
1/2 cup crumbled feta cheese

In a large nonstick skillet coated with nonstick cooking spray, saute spinach for 2-3 minutes or until wilted; remove from the skillet. Cool slightly; chop.

In a large bowl, combine 1/4 cup mozzarella cheese, cottage cheese and Parmesan cheese. Stir in the spinach, salt and pepper. Spread over crust to within 1/2 in. of edge.

In a large bowl, combine the tomato, onions, olives, basil, oil, vinegar and garlic; sprinkle over spinach mixture.

Top with the feta cheese and remaining mozzarella cheese. Bake at 400° for 12-14 minutes or until cheese softens and is lightly browned.

Tips and Tricks
I always use frozen spinach, thawed and squeezed dry, when I make this pizza. One 10 ounce package works fine, but use two for a thicker topping. Fresh basil tastes better, but use 1/3 teaspoon dried basil if you don't have any fresh. I also omit the salt and the olives. Make your own pizza crust to save money, or buy a prebaked crust to save time. Substitute sweet onions for the green onions if you don't have green onion on hand.
Make It Healthier
Omit the salt. At 270 calories per large slice, this pizza tastes so good, you'd never guess it's also good for you!
How Kids Can Help
Mix cheese topping. Spread topping on pizza crust. Older kids can shred cheese.

Nutrition Facts
One serving (1 slice) equals 270 calories, 11 g fat (4 g saturated fat), 24 mg cholesterol, 823 mg sodium, 28 g carbohydrate, 1 g fiber, 17 g protein
Diabetic Exchanges
1-1/2 starch, 1-1/2 fat, 1 lean meat, 1 vegetable

Monday, July 30, 2007

Summer Squash Casserole



Prep: 30 minutes
Cook: 45 minutes
Yield: 15 servings

3 pounds yellow summer squash, cut into 1/4-inch slices
2 medium onions, sliced
2 tablespoons butter, divided
2 garlic cloves, minced
6 tablespoons all-purpose flour
4 eggs
4 egg whites
2 cups 2% milk
4 cups (16 ounces) shredded sharp cheddar cheese
1/4 teaspoon salt
1/8 teaspoon pepper
12 reduced-fat butter-flavored crackers, crushed

Place squash in a large saucepan or Dutch oven; add 1 in. of water. Bring to a boil. Reduce heat; cover and simmer for 5-6 minutes or until crisp-tender. Drain and set aside.

In a large nonstick skillet, saute onions in 1 tablespoon butter until tender. Add garlic; saute 1 minute longer. Add squash; stir gently to combine. Transfer to a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray.

In a large bowl, combine the flour, eggs, egg whites, milk, cheese, salt and pepper. Pour over squash mixture. Bake, uncovered, at 350° for 40 minutes.

Melt remaining butter; toss with cracker crumbs. Sprinkle over casserole; bake 5 minutes longer or until crumbs are golden brown and a knife inserted near the center comes out clean. Let stand for 10 minutes before serving.

Tips and Tricks
This recipe makes a lot, so if you have a smaller family, consider cutting the recipe in half. Buy preshredded cheese to save time. I used Kashi TLC cheddar crackers instead of butter flavored crackers. This recipe was originally listed as a side dish, but it's hearty enough to serve as a main dish.
Make It Healthier
Use low-fat milk. Use trans-fat free spread or unsalted butter. Omit the salt.
How Kids Can Help
Older kids can shred cheese. Younger kids can measure ingredients and crush cracker crumbs.

Nutrition Facts
1 serving equals 210 calories, 13 g fat (8 g saturated fat), 95 mg cholesterol, 310 mg sodium, 13 g carbohydrate, 2 g fiber, 12 g protein

Friday, July 27, 2007

Broccoli Wild Rice Soup

Prep: 5 minutes
Cook: 30 minutes
Yield: 6 servings

5 cups water
1 package (6 ounces) long grain and wild rice mix
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
1-1/2 cups fat-free milk
1 package (8 ounces) fat-free cream cheese, cubed
1/4 teaspoon salt
1 package (10 ounces) frozen chopped broccoli, thawed
1 large carrot, shredded
1/4 cup sliced almonds, toasted

In a large saucepan, combine the water and rice mix with contents of seasoning packet; bring to a boil. Reduce heat; cover and simmer for 20 minutes. Add the soup, milk, cream cheese and salt; stir until cheese is melted. Add broccoli and carrot; cook over medium-low heat for 5-6 minutes or until vegetables and rice are tender. Sprinkle with almonds.

Tips and Tricks
1 large carrot is roughly equal to 6 baby carrots. I have also finely chopped the carrot in my Pampered Chef food chopper instead of shredding them to save time (and my fingers). I omit the almonds. This soup freezes well. Make sure not to turn the heat up too high, or the milk will burn.
Make It Healthier
Omit salt. Use half the seasoning packet from rice mix.
How Kids Can Help
Measure ingredients. Older kids can stir the soup.
Suggested Sides
french bread

Nutrition Facts
One serving (1-1/2 cups) equals 232 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 927 mg sodium, 35 g carbohydrate, 3 g fiber, 14 g protein
Diabetic Exchanges
1-1/2 starch, 1 lean meat, 1 vegetable, 1/2 fat-free milk

Wednesday, July 25, 2007

Jicama Romaine Salad

Prep/Total Time: 15 minutes
Yield: 8 servings

4 cups torn romaine
4 cups julienned peeled jicama
2 medium tomatoes, cut into thin wedges
1/2 cup shredded reduced-fat cheddar cheese
CHILI PEPPER DRESSING:
2 tablespoons fat-free mayonnaise
1 tablespoon fat-free milk
1 tablespoon sour cream
1 garlic clove, minced
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/8 teaspoon hot pepper sauce
1/4 cup chopped green chilies

In a large salad bowl, combine the romaine, jicama, tomatoes and cheese. In a small bowl, combine the mayonnaise, milk, sour cream, garlic, oregano, cumin and hot sauce; stir in chilies. Pour over salad and toss to coat.

Tips and Tricks
If you don't like spicy food, omit some of the ingredients from the dressing to make it more suited to your tastes, or use a different dressing altogether. The salad and dressing can be made in advance, then tossed right before serving. See Spotlight On Produce for advice on choosing jicama.
Make It Healthier
At 67 calories per serving, this recipe is already very healthy. Use reduced-fat sour cream in the dressing. Fat-free sour cream will not give the dressing the right consistency.
How Kids Can Help
Tear lettuce. Peel jicama with vegetable peeler. Measure ingredients. Pour dressing over greens.

Nutrition Facts
3/4 cup equals 67 calories, 2 g fat (1 g saturated fat), 7 mg cholesterol, 114 mg sodium, 10 g carbohydrate, 4 g fiber, 3 g protein
Diabetic Exchanges
2 vegetable, 1/2 fat

Spotlight On Produce: Green Onions

As a self-proclaimed picky eater, onions were always something that I didn't care for. As an adult, I experimented with onions and discovered that if properly chopped and cooked, onions provide immeasurable flavor to any number of dishes.

Once I started trying new recipes, I found that a lot of them called for green onions, so I gave those a try too. They have become a staple in my kitchen. I put them in dips, salads, soups and stews. I like that they are mild, but still have a pronounced onion flavor.

Green onions, also called scallions or spring onions, are a variety of onion harvested immature before the bulb has formed. Both the green leaves and white bulbs are used raw or cooked. Onions are high in Vitamin C, fiber, and a trace mineral called chromium, which has been implicated in lowering blood glucose levels. Onions are used in every style cuisine imaginable and are available in most forms year-round.

When purchasing green onion, look for those that have green, fresh-looking tops that appear crisp, yet tender. The base should be whitish in color for two or three inches. Avoid those that have wilted or yellowed tops. Store green onions in the refrigerator, where they will stay fresh for about one week.

What are some of your favorite ways to use green onions?

Monday, July 23, 2007

Hearty Lentil Soup




Prep: 20 minutes
Cook: 90 minutes
Yield: 6 servings

3 cups water
3 cups vegetable broth
3 medium carrots, sliced
1 medium onion, chopped
1 cup dried lentils, rinsed
2 celery ribs, sliced
1 small green pepper, chopped
1/4 cup uncooked brown rice
1 teaspoon dried basil
1 garlic clove, minced
1 bay leaf
3/4 cup tomato paste
1/2 cup frozen corn
1/2 cup frozen peas


In a large saucepan, combine the first 11 ingredients. Bring to a boil. Reduce heat; cover and simmer for 1 to 1-1/2 hours or until lentils and rice are tender. Add the tomato paste, corn and peas; stir until blended. Cook, uncovered, for 15-20 minutes or until corn and peas are tender. Discard bay leaf before serving.

Tips and Tricks
I omitted the bay leaf, and I used 8 ounces of tomato sauce in place of the tomato paste. My gas stovetop cooked the rice and lentils in about 45 minutes. I also substituted a pinch of celery salt for the chopped celery. My meat lover husband really liked this soup, and he said it would also be good with Italian sausage in it.
Make It Healthier
This soup is already very healthy. One serving contains 15 grams of fiber, which is more than half of your daily requirement. To reduce the sodium, use low-sodium broth.
How Kids Can Help
Measure ingredients. Rinse lentils. Use Pampered Chef food chopper (see sidebar) to chop carrots and onions.

Nutrition Facts
1-1/3 cups equals 228 calories, 1 g fat (trace saturated fat), 0 cholesterol, 566 mg sodium, 44 g carbohydrate, 15 g fiber, 14 g protein
Diabetic Exchanges
2 starch, 2 vegetable, 1 very lean meat

Saturday, July 21, 2007

Ribboned Vegetables

Prep: 20 minutes
Cook: 5 minutes
Yield: 4 servings

2 medium carrots
2 small zucchini
2 small yellow summer squash
1 tablespoon butter
2 teaspoons lemon juice
1 teaspoon prepared horseradish
1/2 teaspoon salt
1/8 teaspoon pepper

With a vegetable peeler or metal cheese slicer, cut very thin slices down the length of each carrot, zucchini and yellow squash, making long ribbons.

In a large skillet, saute vegetables in butter for 2 minutes. Stir in the remaining ingredients. Cook 2-4 minutes longer or until vegetables are crisp-tender, stirring occasionally.

Tips and Tricks
Try garlic if you don't like horseradish.
Make It Healthier
Omit salt. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients. Older kids can use the veggie peeler to make the ribbons.

Nutrition Facts
3/4 cup equals 67 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol, 342 mg sodium, 9 g carbohydrate, 4 g fiber, 2 g protein
Diabetic Exchanges
2 vegetable, 1/2 fat

Stuffed Grilled Zucchini

Prep: 25 minutes
Cook: 10 minutes
Yield: 4 servings

4 medium zucchini
5 teaspoons olive oil, divided
2 tablespoons finely chopped red onion
1/4 teaspoon minced garlic
1/2 cup dry bread crumbs
1/2 cup shredded mozzarella cheese
1 tablespoon minced fresh mint
1/2 teaspoon salt
3 tablespoons grated Parmesan cheese

Cut zucchini in half lengthwise; scoop out pulp, leaving a 1/4-in. shells. Brush with 2 teaspoons oil; set aside. Chop pulp. In a large skillet, saute pulp and onion in remaining oil. Add garlic; cook 1 minute longer. Add bread crumbs; cook and stir for 2 minutes or until golden brown.

Remove from the heat. Stir in the mozzarella cheese, mint and salt. Spoon into zucchini shells. Sprinkle with Parmesan cheese. Grill, covered, over medium heat for 8-10 minutes or until zucchini is tender.

Tips and Tricks
Make these zucchini boats in the oven if you're not grill savvy.
Make It Healthier
Use reduced-fat cheese. Omit salt.
How Kids Can Help
Scoop pulp from zucchini. Measure ingredients. Stir filling. Stuff zucchini boats. Older kids can shred cheese.

Nutrition Facts
2 stuffed zucchini halves (prepared with part-skim mozzarella) equals 186 calories, 10 g fat (3 g saturated fat), 11 mg cholesterol, 553 mg sodium, 17 g carbohydrate, 3 g fiber, 9 g protein
Diabetic Exchanges
1 lean meat, 1 vegetable, 1 fat, 1/2 starch

Zucchini-Tomato Pasta Sauce

Prep: 20 minutes
Cook: 60 minutes
Yield: 10 servings

2 medium onions, chopped
2 tablespoons butter
2 tablespoons canola oil
8 large tomatoes, chopped
2 medium zucchini, cut into 1/2-inch cubes
4 garlic cloves, minced
2 teaspoons dried oregano
1 teaspoon salt
1/2 teaspoon pepper
Hot cooked pasta

In a large saucepan, saute onions in butter and oil until tender. Stir in the tomatoes, zucchini, garlic, oregano, salt and pepper; bring to a boil.

Reduce heat; simmer, uncovered, for 50-60 minutes or until zucchini is tender. Serve with pasta.

Tips and Tricks
Chop tomatoes coarsely to save time. It's also not necessary to peel the zucchini. Use fresh herbs for a more flavorful sauce.
Make It Healthier
Use unsalted butter or trans-fat free spread. Omit salt. Serve with whole grain pasta.
How Kids Can Help
Older kids can cut up the vegetables. Younger kids can measure the spices.

Nutrition Facts
1/2 cup sauce (calculated without pasta) equals 96 calories, 6 g fat (2 g saturated fat), 6 mg cholesterol, 275 mg sodium, 11 g carbohydrate, 3 g fiber, 2 g protein
Diabetic Exchanges
2 vegetable, 1 fat

Friday, July 20, 2007

Three-Pepper Beef Wraps

Prep: 25 minutes
Cook: 20 minutes
Yield: 6 servings

1 each large green, sweet red and yellow peppers, julienned
1 medium onion, halved and sliced
2 tablespoons olive oil, divided
3/4 pound lean ground beef
1 can (16 ounces) kidney beans, rinsed and drained
3/4 cup salsa
1/4 teaspoon steak seasoning
1/4 teaspoon pepper
6 flour tortillas, warmed
1/2 cup shredded reduced-fat cheddar cheese

In a large nonstick skillet, saute peppers and onion in 1 tablespoon oil until crisp-tender. Set aside.

In the same skillet, cook beef over medium heat until no longer pink; drain. Place the kidney beans, salsa and remaining oil in a food processor and process until chopped. Add to beef. Sprinkle with steak seasoning and pepper; cook and stir until heated through.

Spoon about 1/3 cup beef mixture down the center of each tortilla; top each with 1/2 cup pepper mixture. Sprinkle with cheese. Fold sides and ends over filling and roll up.

Tips and Tricks
To lower the fat content of the meat even more, after browning it, I place it in a colander and rinse it. I used two pans and cooked the meat and pepper mixture at the same time to save time. I also used less onion, and substituted banana peppers for the yellow peppers. In place of steak seasoning, I used about 1/2 tablespoon of Lea and Perrins steak sauce.
Make It Healthier
Use lean meat. Serve on whole grain tortillas.
How Kids Can Help
Measure ingredients. Rinse beans and meat. Push buttons on food processor.

Nutrition Facts
one wrap equals 390 calories, 14 g fat (4 g saturated fat), 34 mg cholesterol, 637 mg sodium, 43 g carbohydrate, 6 g fiber, 23 g protein
Diabetic Exchanges
2 1/2 starch, 2 lean meat, 2 vegetable, 1 1/2 fat

Wednesday, July 18, 2007

Cheesy Pepper Chicken

Prep: 10 minutes
Cook: 30 minutes
Yield: 4 servings

4 boneless, skinless chicken breasts
4 Tbsp. butter
1 package Cheesy Pepper Soup Mix
1 cup milk
Prepared rice pilaf or egg noodles
1 Tbsp. chopped fresh chives (optional)

Place chicken in greased baking dish. Melt butter; add soup mix and milk. Stir until thick paste consistency, add more milk if too thick. Spread soup mixture over chicken.

Bake at 350° for 25-30 minutes or until chicken is cooked completely. Serve over rice pilaf or egg noodles; sprinkle with chives, if desired.

Tips and Tricks
This recipe is from the Tastefully Simple website and uses the Cheesy Pepper Soup Mix. You can substitute any cream soup or any powdered soup mix, such as Knorr Vegetable Soup Mix. If using a cream soup from a can, use less milk.
Make It Healthier
Use light or low-fat soup. Use trans-fat free spread or unsalted butter. Serve over whole wheat pasta or brown rice. Use low-fat milk and lean chicken.
How Kids Can Help
Measure ingredients, stir soup mixture, spread mixture over chicken.
Suggested Sides
green salad, sliced melon

Tuesday, July 17, 2007

Orange Chicken Stir Fry

Prep/Total Time: 30 minutes
Yield: 2 servings

2 teaspoons cornstarch
1/2 cup reduced-sodium chicken broth
1/3 cup orange juice
2 tablespoons reduced-sodium soy sauce
2 teaspoons sugar
2 teaspoons white wine vinegar
1 teaspoon sesame oil
1/2 pound boneless skinless chicken breasts, cut into strips
2 teaspoons canola oil, divided
1 small sweet red pepper, julienned
1 cup fresh snow peas
1 small onion, halved and sliced
1 teaspoon grated orange peel
1 garlic clove, minced
hot cooked rice, optional

In a small bowl, combine cornstarch and broth until smooth. Stir in the orange juice, soy sauce, sugar, vinegar and sesame oil; set aside.

In a large nonstick skillet or wok, stirfry chicken in one teaspoon canola oil over medium heat for 5-7 minutes or until juices run clear; remove and keep warm. Stir-fry the red pepper, peas, onion, orange peel and garlic in remaining oil for 3-5 minutes or until vegetables are crisp tender. Return chicken to the pan.

Stir orange juice mixture; pour over chicken mixture. Bring to a boil; cook and stir for 1 minute or until thickened. Serve over rice if desired.

Tips and Tricks
Although this recipe supposedly makes 2 servings, I have always gotten at least 4 out of it. It is versatile, because you can add whichever vegetables you prefer, and the sauce if also good with meat stirfries. I would recommend doubling the sauce ingredients because the rice tends to absorb it. In place of the red pepper, snow peas and onion, I use two bags of Birds Eye Steam Fresh mixed vegetables, which are steamed in the bag in the microwave, and I also put in a can of water chestnuts. Use garlic powder if you don't have fresh garlic, and I have omitted the sesame oil when we didn't have any. My husband adds hoisin sauce and red pepper flakes for more fire.
Make It Healthier
Serve over brown rice. Use 100% orange juice. Use lean chicken.
How Kids Can Help
Push microwave buttons if steaming veggies. Measure ingredients.

Nutrition Facts
1 1/2 cups (calculated without rice) equals 303 calories, 10 g fat (1 g saturated fat), 63 mg cholesterol, 820 mg sodium, 24 g carbohydrate, 4 g fiber, 28 g protein
Diabetic Exchanges
3 very lean meat, 2 vegetable, 1 1/2 fat, 1 starch

Monday, July 16, 2007

Grilled Bean Burgers

Prep: 25 minutes
Grill: 10 minutes
Yield: 8 servings

1 large onion, finely chopped
4 garlic cloves, minced
1 tablespoon olive oil
1 medium carrot, shredded
1 to 2 teaspoons chili powder
1 teaspoon ground cumin
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 1/2 cup quick-cooking oats
2 tablespoons Dijon mustard
2 tablespoons reduced-sodium soy sauce
1 tablespoon ketchup
1/4 teaspoon pepper
8 whole wheat hamburger buns
8 lettuce leaves
8 tablespoons salsa

In a large nonstick skillet, saute onion and garlic in oil for 2 minutes. Stir in the carrot, chili powder and cumin,; cook 2 minutes longer or until carrot is tender. Remove from the heat, set aside.

In a large bowl, mash the beans. Stir in the oats, mustard, ketchup, pepper and carrot mixture; mix well. Shape into 8 patties.

Coat grill rack with nonstick cooking spray before starting grill. Grill patties, covered, over medium heat for 4-5 minutes on each side or until heated through. Serve on buns with lettuce and salsa.

Tips and Tricks
This recipe is a great alternative to store-bought veggie burgers. I cooked mine in the broiler instead of on the grill. I also used less garlic.
Make It Healthier
Use green leafy lettuce. Use natural ketchup.
How Kids Can Help
Measure ingredients. Chop onions with food chopper. Stir bean mixture. Since this recipe contains no raw meat, older kids can shape the patties.

Nutrition Facts
1 burger equals 307 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 723 mg sodium, 53 g carbohydrate, 10 g fiber, 12 g protein
Diabetic Exchanges
3 1/2 starch, 1 very lean meat

Saturday, July 14, 2007

Black Bean Corn Salsa

Yield: Just shy of 6 cups salsa
Prep: 10 minutes

2 cups black beans, drained
1/2 cup sliced green onions
1 cup chopped tomatoes
2 cups whole kernel corn, drained
1/2 tsp to 1 tsp ground cumin
1/2 tsp chopped jalopeno peppers
1/2 tsp olive oil
salt to taste

Combine ingredients in a small bowl.

Suggested Sides:
Serve as an appetizer or snack with tortilla chips, or use as a garnish on tacos, burritos, breakfast omlettes, etc.

Make it Healthier:
Use reduced sodium corn & beans. Omit salt & oil.

How Kids Can Help:
Kids can help add ingredients to bowl & stir.

Texas 2-Step Chicken

Yield: 4 Servings
Prep: 10 minutes, plus slowcooking

4 boneless, skinless chicken breasts
1 1/2 cups salsa
3 tbs brown sugar
1 tbs Dijon mustard

Combine salsa, brown sugar, and mustard and pour over chicken in crockpot or slowcooker. Cook on low heat for several hours or until heated through, & serve over rice.

Tips & Tricks:
I make this in the slowcooker in the summer, but in winter you can make it more quickly by baking at 400 degrees for 20 minutes.

Friday, July 13, 2007

Tomato Corn Toss



Prep/Total Time: 15 minutes
Yield: 3 servings

1 medium tomato, seeded and diced
1 to 2 banana peppers, seeded and chopped
2 tablespoons water
1 teaspoon salt-free seasoning blend
2 cups frozen corn, thawed
1 tablespoon butter

In a 1-qt microwave-safe dish, combine the tomato, peppers, water and seasoning blend. Cover and microwave on high for 1 minute; stir. Cook 1 minute longer.

Stir in corn and butter. Cover and microwave for 2-3 minutes or until heated through and butter is melted.

Tips and Tricks
This recipe makes use of the microwave, which is great for keeping the house cool on steamy summer days. Try Herbal Salt Substitute to season the dish.
Make It Healthier
Use trans-fat free spread in place of butter, or use unsalted butter.
How Kids Can Help
Mix ingredients in bowl. Push buttons on microwave.

Nutrition Facts
3/4 cup equals 147 calories, 5 g fat(3 g saturated fat), 10 mg cholesterol, 50 mg sodium, 26 g carbohydrate, 4 g fiber, 4 g protein
Diabetic Exchanges
1 1/2 starch, 1/2 fat

Thursday, July 12, 2007

Spotlight On Produce: Eggplant

This weeks spotlight on produce is eggplant.

I have to admit that I am not an eggplant lover. I've tried it many times, and unlike zucchini, it has not grown on me. My husband, however, is of Italian descent and he and his family love it. It's a versatile vegetable, so I have picked up quite a few recipes with eggplant as an ingredient.

A staple in Mediterranean cuisine, eggplant is an annual warm-season vegetable with smooth, glossy skin. A cousin of the tomato and the pepper, eggplant can range from 5-12 inches in length and a single eggplant can weigh up to two pounds.

Eggplant is low in calories and an excellent source of fiber and protein. It blends well in Greek and Italian dishes featuring cheese, tomatoes, onions and garlic, and is a common substitute for pasta in lasagna and other casserole dishes.

Select an eggplant that's heavy for its size and has a firm, smooth skin. Avoid those with brown or soft spots. Eggplants are very perishable and become bitter with age. Store them in a cool, dry place and use within a day or two of purchase.


What are some of your favorite ways to prepare eggplant?

Orange Soy Milk Frappes

Prep/Total Time: 5 minutes
Yield: 2 servings

1/2 cup vanilla soy milk
1/2 cup orange juice
5 ice cubes
2 teaspoons sugar
1/4 teaspoon vanilla extract
dash salt

In a blender, combine all ingredients; cover and process for 3-45 seconds or until smooth. Pour into chilled glasses; serve immediately.

Tips and Tricks
This is a fast and easy way to start your day. I uses Silk Very Vanilla Soy Milk and it tasted almost like dessert. I also omitted the salt.
Make It Healthier
Use 100% orange juice. Omit salt. Use light soy milk.
How Kids Can Help
Add ingredients to blender. Push buttons on blender.

Nutrition Facts
1 cup equals 70 calories, 1 g fat (0 g saturated fat), 0 cholesterol, 98 mg sodium, 13 g carbohydrate, 0 fiber, 2 g protein
Diabetic Exchanges
1/2 starch, 1/2 fruit

Grilled Shrimp & Corn with Pasta

This recipe is courtesy of the latest issue of Parents magazine. I thought it looked yummy so its on my list to try out this week:

Yield: 6 servings

6 large plum tomatoes, halved
3 tsp olive oil, divided
1 lb medium shrimp, peeled and deveined
3/4 tsp salt, divided
4 ears of corn
12 oz bow-tie pasta
1 cup chicken broth
1/4 tsp pepper
1/2 cup heavy cream
1 tsp chipotle-pepper sauce
chopped cilantro, optional

Heat Grill. Brush cut side of tomatoes with 2 tsp oil and grill, cut side down without turning until charred. (About 10 minutes.) Remove from grill using spatula, transfer to cutting board, and chop. Set aside. Toss shrimp with remaining oil and sprinkle with 1/4 tsp salt. Grill, turning once, until cooked through, (about 6 minutes) set aside.

Bring a large pot of salted water to a boil. Add corn, and cook 3 minutes after water returns to boiling. Using tongs, remove corn from the water. Add pasta to boiling water and cook according to package directions for al dente, about 9 minutes. Drain well.

While pasta is cooking, use a large knife to cut corn from cobs. After draining pasta, add chicken broth to pasta pot and bring to a boil. Add corn, pepper, cooked pasta, tomatoes, cream chipotle-pepper sauce, and remaining 1/2 tsp salt. Tosss pasta with grilled shrimp. Sprinkle with chopped cilantro.

Tips & Tricks:
For kids with a milder palate, reserve pepper-sauce for adult plates only. Use canned corn to save time cooking & cutting fresh.

Make it Healthier:
In place of cream, use evaporated skim milk. Reduce salt & use low sodium, msg free broth.

Tuesday, July 10, 2007

Tomato Garden Pasta

Prep/Total Time: 30 minutes
Yield: 8 servings

5 cups uncooked bow tie pasta
1/2 pound fresh green beans, trimmed and cut into 1-inch pieces
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds tomatoes, seeded and chopped
2 garlic cloves, minced
2 tablespoon minced chives
4 1/2 teaspoons minced fresh basil
1/2 cup crumbled feta cheese

Cook pasta according to package directions, adding beans during the last 5-6 minutes.

Meanwhile, in a large bowl, whisk the oil, vinegar, salt and pepper. Stir in the tomatoes, garlic, chives and basil. Drain pasta mixture and add to tomato mixture; toss to coat. Serve warm or at room temperature. Sprinkle with cheese just before serving.

Tips and Tricks
Feta cheese can be expensive, so I usually buy a larger block (which is cheaper per ounce) and freeze what I don't use for another dish. Block feta is cheaper than crumbled. I omit the salt. If you are using dried basil, cut the amount by 1/3. Add cooked chicken to make this a hearty entree.
Make It Healthier
Use whole wheat pasta. Omit the salt.
How Kids Can Help
Measure ingredients. Mix wet ingredients. Toss pasta.

Nutrition Facts
1 cup equals 230 calories, 6 g fat (1 g saturated fat), 4 mg cholesterol, 376 mg sodium, 38 g carbohydrate, 4 g fiber, 8 g protein
Diabetic Exchanges
2 starch, 1 vegetable, 1 fat

Monday, July 9, 2007

Cucumber Chicken Salad Sandwiches


There are literally hundreds of recipes for chicken salad. This version is light and crisp.

Prep/Total Time: 10 minutes
Yield: 2 sandwiches

1 cup cubed cooked chicken breast
1/3 cup chopped seeded peeled cucumber
1/4 cup fat-free mayonnaise
1/4 teaspoon salt
1/8 teaspoon dill weed
2 sandwich buns, split
lettuce and tomato

In a small bowl, combine the first five ingredients. Place lettuce and tomato on bun bottoms, top with chicken salad. Replace bun tops.

Tips and Tricks
This recipe is intended to make two sandwiches, but I got three thick sandwiches out of it. It's easy to double or triple to feed more people. I used fresh dill, minced with kitchen shears, but dried dill is fine. I omitted the salt, and added a squirt of ranch salad dressing for extra zing. 1/3 cup chopped cucumber is about 1/3 of a medium cucumber. These sandwiches are a great way to use up leftover chicken, and can be made in advance and chilled.
Make It Healthier
Add finely chopped carrot or pepper. Omit salt. Serve on whole wheat rolls. Use dark green leafy lettuce. If you are watching carbs, serve salad wrapped in lettuce leaves.
How Kids Can Help
Mix ingredients in bowl. Measure ingredients. Top buns with mixture.
Suggested Sides
sliced melon

Nutrition Facts
1 sandwich equals 350 calories, 8 g fat (3 g saturated fat), 57 mg cholesterol, 930 mg sodium, 42 g carbohydrate, 3 g fiber, 28 g protein
Diabetic Exchanges
3 very lean meat, 2 1/2 starch, 2 vegetable

Chicken Alfredo Pizza

Yield: 1 large pizza (serves 6)
Prep: 1 hour including baking & rising crust

1 pizza crust
6 oz alfredo sauce
2 scallions finely sliced
1 chicken breast
lemon pepper
1 large tomato, diced
1 cup mozzarella cheese, grated
parmesean cheese

Prepare & bake crust according to recipe. While crust is baking, cook chicken with lemon pepper. Dice chicken. Spread alfredo sauce on crust & top with chicken, tomatoes, and scallions. Spread mozzarella cheese over pizza & sprinkle with parmesean. Bake until cheese is bubbly.

Sugggested Sides:
Green Salad

Make it Healthier:
Use low fat alfredo sauce, or white sauce made with skim milk & reduced fat margarine. Add wilted spinach as a topping and use part-skim or all-skim mozzarrella. Grill chicken.

How Kids Can Help:
Kids can help put toppings & cheese on pizza.

Sunday, July 8, 2007

Crunchy Wheat and Honey Bread (Bread Machine Recipe)

Prep/Total Time: 4 hours (hands-on time ~ 10-15 minutes)
Yield: 1 loaf

1 and 2/3 cups water
2 teaspoons butter or margarine, softened
1/4 cup honey
2 teaspoons salt
2 1/4 cups whole wheat flour
2 cups bread flour
2/3 cup toasted, slivered almonds
2 teaspoons active dry yeast

Measure and add liquid ingredients to the bread pan. Measure and add dry ingredients (except yeast) to the bread pan.

Use your finger to form a well in the flour where you will pour the yeast. Yeast must never come in contact with a liquid when you are adding ingredients. Measure the yeast and carefully pour it into the well.

Snap the baking pan into the breadmaker and close the lid.

Choose the whole wheat setting and crust color. Start the machine.

Tips and Tricks
If you don't have a bread machine, this recipe can be adapted to be made by hand. Whole wheat flour needs additional kneading, as well as extra rising time. For additional tips on making bread with a bread machine, see this Tips and Tricks post. You can also use the bread machine to make the dough, then remove it, knead and shape as desired, then allow to rise before baking in the oven.
Make It Healthier
Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients. Make well in flour. Push buttons on bread machine.

Chicken Salad

Yield: 6 servings
Prep: 15 minutes

Combine:

3 cups chicken cooked & cubed
1 cup seedless grapes, any color cut in half
1/2 cup toasted slivered almonds
1/2 cup chopped celery
3 Tbs chopped onion
1/2 tsp celery salt
1/3 cup mayonnaise
1/3 cup lemon yogurt
1/2 teaspoon prepared mustard

Mix well.

Suggested Sides:
Serve in Cream Puff Pastries, or on a bed of green leafies.

Tips & Tricks:
Turkey can be used in place of chicken. Instead of fresh onions, you can use 1 tsp onion powder.

Make it Healthier:
In place of mayonnaise use 1/3 cup light sour cream.

Tomato Recipeshare: Salsa

For the summer months when we have too many tomatoes to eat, this is a fabulous homemade salsa!

32 tomatoes
4 onions
1 large can diced green chilis. (Look in the bulk foods section, can is about 8 inches tall)
1 Tbs plus 1 tsp salt
1/3 cup oil
1/3 cup sugar
1 Tbs garlic powder
1/2 regular size spice bottle of cilantro
Vinegar to Taste (1/4 cup to 2/3 cup)

Blanch tomatoes & remove skins. Dice tomatoes & add remaining ingredients, mixing well. Cook & pour into pint size bottles. Hot water bath.

Tips & Tricks:
This is a relatively mild salsa. For spicier salsa you can add canned jalepenos or habanero peppers in addition to or in place of green chilis. If you replace chilis with spicier peppers, one small jar goes a long long way! Don't make the mistake of using a bulk size jar! My mom did that one year, and the salsa was spicy enough that in subsequent years she would use 1 quart of the jalepeno salsa to season an entire batch!

Saturday, July 7, 2007

Tips and Tricks: Bread Machines

My bread machine is one of my most used kitchen appliances. I like that I can plug it in and push start, then walk away from it until it is finished. However, I have heard many people say that although they would love to use a bread machine, they have not had a lot of luck with one.

Here are some tips that I have learned for bread machine success.

1) The most important aspect of making bread is exact measurements. When measuring wet ingredients, use only measuring cups marked with the cups/ounces on the side. After filling the cup, place it on a level surface and view it at eye level to make sure the amount is exact. Before adding it to the bread pan, double check.

When measuring dry ingredients, always use a scraper or the back of a butter knife to level off the measurement. Also, never use the cup to scoop the ingredients (for example, flour or sugar). By doing so, you can add up to one extra tablespoon of ingredient. Fill the measuring cup with a spoon or a second cup before leveling off.

2) When placing ingredients into the bread pan, add liquid ingredients first, then dry ingredients. Add yeast last, and only when you are ready to start the machine.

3) Make sure all ingredients are at room temperature, unless the recipe specifies otherwise. Temperature can vastly affect the way the bread rises and bakes.

4) Use fresh ingredients, especially yeast. If you're unsure how old your ingredients are, or if you're not sure if they have been properly stored, discard them and buy new.

5) If your bread machine has an expressbake option, always use a fast rising yeast. Do not use active dry yeast for expressbake cycles, because the dough will not rise properly. Always use hot water in the range of 115-125 degrees F. Use a cooking thermometer to measure. Water that is too hot can kill the yeast and cool water will not activate it. Use less salt for expressbake settings. Using less salt provides you with a higher loaf. For best results, use flour expressly meant for bread machines for expressbake settings.

6) Check your doughball. Although the bread machine kneads the dough for you, you can still check the consistency. During the second kneading cycle, lift the lid of the bread machine and look at the doughball. If it appears sticky or wet, add flour, a tablespoon at a time, until the doughball appears smooth and circles nicely in the pan. If it appears flaky, add water, one teaspoon at a time, until the doughball appears smooth.

7) If you live at a higher altitude, your dough will probably rise faster and your flour drier. To compensate, increase the amount of water in the recipe, sometimes as much as 2-4 tablespoons per cup. Reduce the amount of yeast by 1/8 to 1/4 per teaspoon of yeast. Reduce the sugar by 1-2 teaspoon per teaspoon of sugar.

8) When making dough for rolls, pretzels or pizza crust, or if you want to bake your bread in the oven, coat your hands with olive oil before removing the dough from the machine. This will keep the dough from sticking to your fingers. Turn the dough onto a lightly floured surface and knead the air out, then shape as desired. Cover with a towel and let rise until doubled, about 1 hour, before baking. To shorten the rising time by half, preheat the oven at 200 degrees for five minutes, then turn it off. Place the covered dough into the oven and close the door. Recipes using whole grain or unrefined flours contain less gluten and may not rise as much as those using white flour. This will not affect the flavor of your bread.

Shrimp Pizza

Prep/Total Time: 30 minutes
Yield: 6 slices

1 tablespoon butter
4 1/2 teaspoons all-purpose flour
1/4 to 1/2 teaspoon ground mustard
1/8 to 1/4 teaspoon cayenne pepper
1/8 teaspoon salt
1 cup 2% milk
1 small onion, chopped
1 pound uncooked medium shrimp, peeled and deveined
1 prebaked Italian bread shell crust (14 ounces)
3/4 cup shredded part-skim mozzarella cheese

For white sauce, in a small nonstick saucepan, melt butter. Stir in the flour, mustard, cayenne and salt until smooth; gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; set aside.

In a large nonstick skillet coated with cooking spray, cook onion over medium heat for 2 minutes. Add shrimp; cook and stir 2-3 minutes longer. Drain.

Place crust on a pizza pan or baking sheet; spread with white sauce. Top with shrimp mixture and cheese. Bake at 425 for 8-12 minutes or until shrimp turn pink and cheese is melted.

Tips and Tricks
I use whole wheat flour to thicken the white sauce. It takes a few extra minutes of stirring for the sauce to thicken. If you don't like shrimp, substitute cooked cubed chicken. Chop onion with Pampered Chef chopper (see sidebar). There is enough salt in the pizza crust to omit the 1/8 teaspoon without changing the taste. I use 1% milk, but skim milk will not work well for this recipe. Consider making your own crust to save money. I make the dough in my bread machine and then bake it before adding sauce and toppings.
Make It Healthier
Use whole wheat flour. Omit salt. Use low-salt butter or trans-fat free spread. Use reduced-fat part-skim mozzarella.
How Kids Can Help
Measure ingredients. Spread sauce and topping on crust. Sprinkle cheese on crust.

Nutrition Facts
1 slice equals 317 calories, 9 g fat (3 g saturated fat), 128 mg cholesterol, 633 mg sodium, 34 g carbohydrate, trace fiber, 24 g protein
Diabetic Exchanges
2 starch, 2 lean meat, 1 fat

Friday, July 6, 2007

You Say Tomato, I Say Tomahto

It's getting to be the time of year when backyard vegetable gardens runneth over with produce, especially tomatoes! Years ago, my inlaws had such success with their tomato plants that they passed along a lot of extras to us. To avoid the produce spoiling before we could eat it, I started making homemade pasta sauce and freezing it. It was easy work, and I stocked up enough that we didn't have to buy jarred sauce all winter. It has become something I do every summer.

So share with us! What are some of your favorite ways to use tomatoes? Do you have a really fantastic sauce recipe?

Leave us a comment so we know you are participating, and a link to your blog if you have one. All recipes will be given a special tag for this sharefest! I'm looking forward to some new and exciting ways to use tomatoes.

Colorful Tomato and Mozzarella Salad

Take advantage of summer vegetable garden bounty and serve up a light and tasty side dish! This salad is also delicious as a lunch on really hot days.

Prep: 20 minutes + standing
Yield: 4 servings

1 cup fresh baby spinach
2 medium yellow tomatoes, sliced
2 medium red tomatoes, sliced
4 ounces fresh mozzarella cheese, sliced
2 tablespoons thinly sliced fresh basil leaves
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon balsamic vinegar
2 teaspoons olive oil

Arrange spinach on a platter; top with tomato and cheese slices. Sprinkle with basil, salt and pepper. Drizzle with vinegar and olive oil. Let stand for 15 minutes before serving.

Tips and Tricks
Fresh mozzarella is usually more expensive than regular mozzarella, but the fresh version is well worth the price. Regular mozzarella can be substituted if you prefer. Fresh basil is the tastiest option, but you can use dried basil in a pinch. Basil is an incredibly easy herb to grow, and the purple variety is especially delicious with this dish. Try tossing the tomatoes and cheese with mixed greens and the vinegar/oil mix for a quick salad. For a little zest, add minced garlic to the oil.
Make It Healthier
Omit the salt. This salad is already very healthy, since tomatoes and spinach are such nutrient powerhouses.
How Kids Can Help
Arrange spinach and tomatoes on platter. Top with spices and wet ingredients.

Nutrition Facts
1 serving equals 132 calories, 9 g fat (4 g saturated fat), 22 mg cholesterol, 218 mg sodium, 7 g carbohydrate, 2 g fiber, 7 g protein

Busy Day Round Steak

Yield: 6 servings
Prep: 10 minutes, plus slowcooking

2lbs Round Steak, cut up
1 can cream of celery or cream of mushroom soup
1 pkg Lipton Onion soup mix
6 oz water

Place cut up steak in crock pot. Combine soup & water, pour over meat and sprinkle with dry onion soup mix. Cook on low all day.

Tips & Tricks:
For a complete meal, layer potatoes in bottom of crock pot under steak.

How Kids Can Help:
Kids can help pour soup over steak, & layer potatoes in pan.

Thursday, July 5, 2007

Baltimore's Best Crab Cakes

Think you've had good crab cakes? Try this recipe, a classic from Baltimore!

Prep: 15 minutes + chilling
Cook: 15 minutes
Yield: 6 crab cakes

1 egg, beaten
4 tablespoons mayonnaise
1/3 cup plain breadcrumbs
1 tablespoon minced fresh parsley
1 teaspoon Old Bay seasoning
2 teaspoons Worcestershire sauce
1 teaspoon prepared mustard
salt and pepper to taste
1 pound lump crabmeat, cartilage removed
breadcrumbs for coating crab cakes

In a bowl, combine beaten egg, mayonnaise, bread crumbs, parsley, Old Bay, Worcestershire sauce, mustard, salt and pepper and mix well. Pour mixture over crabmeat and toss gently but thoroughly.

Form into 6 crab cakes and coat with breadcrumbs. Refrigerate 15 minutes.

Place on a baking sheet and bake at 425 for 8 minutes on each side, or until golden brown.

Tips and Tricks
If using dried parsley, use 1 teaspoon. The crab cakes can be made ahead of time and refrigerated until baking. Light mayonnaise is OK to use, but do not use fat-free mayonnaise, as the texture is not thick enough to hold the cakes together. Crab cakes can also be broiled for 5 minutes on each side, or fried in oil.
Make It Healthier
Omit the salt. Use less Old Bay. Use whole wheat bread crumbs, Bake or broil crab cakes instead of frying.
How Kids Can Help
Measure ingredients. Stir ingredients together. Older kids can form the crab cakes.

Tuesday, July 3, 2007

Spanish Gazpacho

This chilled soup is a great recipe for veggie garden bounty. Serve it as a side or as a main dish on those too-hot-to-cook summer days.

Prep/Total Time: 30 minutes + chilling
Yield: 12 servings

5 pounds tomatoes, peeled and quartered
3 medium carrots, quartered
1 large cucumber, peeled and quartered
1 large sweet red pepper, quartered
1 large green pepper, quartered
1 sweet onion, quartered
2 garlic cloves, minced
1/3 cup olive oil
3 tablespoons balsamic vinegar
1 1/2 teaspoons salt
1/2 teaspoon pepper

In batches, place ingredients into a blender; cover and process until soup reaches desired texture. Pour into a large bowl. Cover and refrigerate for 1-2 hours before serving.

Tips and Tricks
This recipe is not dependant on exact amounts. I have left out the red pepper before, and also used only half a cucumber once, and it still turns out great. Serve in any consistency, some people like a puree better than a chunkier version, although it's easier to hide vegetables from picky kids in a puree. In place of balsamic vinegar, use red wine vinegar. I did not peel my tomatoes.
Make It Healthier
Omit salt. This soup is already very healthy since it is chock full of vegetables and uses heart healthy olive oil.
How Kids Can Help
Older kids can use a veggie peeler to peel carrots or cucumber. Younger kids can add the batches to the blender and push the buttons.

Nutrition Facts
1 cup equals 118 calories, 7 g fat (1 g saturated fat), 0 cholesterol, 320 mg sodium, 15 g carbohydrate, 4 g fiber, 2 g protein
Diabetic Exchanges
3 vegetable, 1 fat

Easy Shrimp Scampi

Prep/Total Time: 25 minutes
Yield: 4 servings

8 ounces uncooked linguine
2 small garlic cloves, minced
4 tablespoons butter
4 tablespoons olive oil
4 tablespoons lemon juice
1/2 teaspoon Italian seasoning
1 pound large cooked shrimp, peeled and deveined

Cook linguine according to package directions. Meanwhile, in a small skillet, saute the garlic in butter and oil until golden brown. Stir in the lemon juice, Italian seasoning and shrimp; heat through. Drain linguine; toss with shrimp mixture.

Tips and Tricks
This recipe can be easily cut down to make one serving. To add some extra spice, steam the shrimp in a mixture of Old Bay and vinegar before adding to the butter mixture.
Make It Healthier
Use whole wheat pasta. Use trans-fat free spread. Since this dish uses a lot of butter, serve with light side dishes, such as salad.
How Kids Can Help
Measure ingredients. Use garlic press to mince garlic. Older kids can peel the shrimp.

Nutrition Facts
one servings equals 464 calories, 27 g fat (9 g saturated fat), 95 mg cholesterol, 193 mg sodium, 44 g carbohydrate, 2 g fiber, 15 g protein

Monday, July 2, 2007

Spotlight On Produce: Jicama

I have to admit, I'm pretty much a meat and potatoes kind of girl. There are a lot of foods I do not like, and a lot of things I consider too exotic to even try.

Then I married a foodie who will try anything once, and it didn't seem fair to feed him spaghetti, roast beef and lasagna all the time. So I started cooking him special meals. After awhile, making two different kinds of food got old, so I tried some of the dishes I made for him. While there are still some foods I will not eat (like eggplant), I did learn that zucchini isn't half bad, that you can barely taste mushrooms if you put them in some sort of sauce, and I cultivated a taste for black beans, which are one of the healthiest beans you can eat.

Now that I have children, one of them being a picky eater, I continue to try "different" foods with the hope that he will eat them. He still won't touch broccoli, but he does like lentils, edamame and brown rice.

Take a look around your grocer's produce section, and chances are you will see something you have not tried. What's the worst that could happen? You might not like it, in which case you just don't buy it again, but you also might discover a new favorite.

This week's spotlight on produce is jicama.

Jicama, also known as yam beans or Mexican potatoes, is an annual vine that is grown for its root. The root has a brownish-gray skin and a white flesh. The interior is crisp, which makes it perfect to be eaten raw in salads, or as vegetable sticks (peel the skin off first); it can also be added to sauces, soups and stir-frys.

Jicama is high in Vitamin C, low in calories and sodium, and fat free. You can buy jicama in specialty stores or in the produce section of larger chain grocery stores. Look for an unblemished skin and no bruising, and choose only those with firmness and dry roots.

Have you tried jicama? What are some of your favorite ways to cook with it?