Zucchini Parmesan (low fat)

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Adapted from NYT Cooking.

This is a delicious dish that will make a zucchini lover out of anyone. Serve alongside pasta to make it a complete meal.

Ingredients

For the Sauce

  • 1-28 oz. can of whole peeled tomatoes (preferably SM brand pictured below)
  • 1 small onion, chopped
  • 4 medium cloves garlic
  • 1 teaspoon kosher salt
  • 1/4 teaspoon red pepper flakes
  • 1 tablespoon chopped fresh basil

For the Zucchini

  • 2 to 2¼ pounds zucchini
  • Salt and pepper
  • 3 tablespoons extra-virgin olive oil
  • ¾ cup freshly grated Parmesan

Directions

For the sauce:

  1. To make tomato sauce, heat 1 tablespoon olive oil in a large, heavy skillet over medium heat and add onion. Cook, stirring often, until tender, about 5 minutes.
  2. Add garlic. Cook, stirring, until fragrant, 30 seconds to a minute, and add tomatoes, salt, pepper, red pepper flakes, and basil sprigs. Increase heat to medium-high. When tomatoes are bubbling briskly, stir and simmer about 20 minutes.
  3. Remove from heat and stir in basil.

For the zucchini

  1. Heat oven to 475 degrees. Line 2 sheet pans with parchment.
  2. Trim ends off zucchini and cut in half crosswise, then into lengthwise slices, about 1/4 to 1/3 inch thick.
  3. Place sliced zucchini in a bowl and toss with olive oil.
  4. Arrange zucchini slices on baking sheets in one layer and sprinkle with salt and pepper.
  5. Roast for 15 minutes, until lightly browned on the underside and tender (it’s ok if it doesn’t get browned).
  6. Remove zucchini from oven and reduce heat to 375 degrees.

To assemble:

  1. Spread 1/4 cup tomato sauce over bottom of dish.
  2. Arrange a third of the zucchini in an even layer over tomato sauce.
  3. Spoon a third of remaining sauce over zucchini.
  4. Sprinkle with 1/4 cup Parmesan.
  5. Repeat with 2 more layers, ending with 1/4 cup Parmesan.
  6. Drizzle on little bit of olive oil. Bake 30 to 35 minutes, until bubbling and browned on the top and edges.
  7. Remove from heat and allow to sit for 5 to 10 minutes before serving.
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This is my favorite brand for canned tomatoes

Whole Wheat Orzo Risotto with Shrimp and Artichoke Hearts (low-fat)

Inspired by Ellie Krieger’s Herbed Salmon and Orzo Casserole with Feta. I love the way she cooks the orzo in minimal liquid. It adds a yummy creaminess.

Serves 2

Ingredients

  • 1 (12oz) package frozen artichoke hearts
  • 1 cup whole wheat orzo
  • Salt and pepper to taste
  • 1 3/4 cups water or broth
  • 12 large raw shrimp (21-30 count)
  • 2 garlic cloves
  • 4 cups greens (kale, Swiss chard, spinach)
  • Juice of a lemon
  • Spices – Whatever you like -I like to use lemon pepper, celery salt, cayenne pepper, and garlic powder
  • 2 tablespoons olive oil (divided), more for drizzling 
  • Parmesan or feta cheese for serving

Directions

  1. Heat 1 tablespoon olive oil in a skillet over medium heat. 
  2. Place fresh or frozen shrimp in a single layer. Sprinkle each piece with preferred spices.
  3. Cook for a minute or two and then flip the shrimp. Cook on the second side until pink and no longer translucent. Remove to serving plate.
  4. To the skillet, add another tablespoon of olive oil, garlic and artichoke hearts and cook for a minute or two until artichokes are slightly browned.
  5. Add the orzo, water/broth, 1/2 teaspoon salt, and pepper to taste. Bring to a simmer; cover and cook for 5 minutes.
  6. Remove lid and stir; continue to cook 3 more minutes or until tender and all liquid is absorbed. If the orzo is still firm, add a bit more water and cook until tender.
  7. Turn off the heat, stir in greens and a squeeze some lemon juice. Toss until the greens are wilted. Remove from heat.
  8. Stir in the shrimp to heat them up a bit, and serve.
  9. Sprinkle with feta or parmesan and a drizzle of olive oil.

White Bean Salad

Ingredients

  • 14.5 ounce can white beans, drained and rinsed
  • 1/4 cup parsley
  • 1/4 cup red onion
  • A few basil leaves
  • 1/4 cup mint leaves
  • 3 scallions
  • Cherry tomatoes, halved
  • Thinly sliced radishes

Dressing:

  • 1/2 lemon
  • 1 tablespoon olive oil
  • pinch of allspice
  • pinch of cayenne pepper
  • salt and pepper


Simple Granola

Adapted from Alton Brown’s Granola

Ingredients

  • 3 tablespoons dark brown sugar
  • 3 tablespoons pure maple syrup
  • 1/4 cup oil
  • 1/2 teaspoon kosher salt
  • 3 cups old fashioned rolled oats
  • 1 cup nuts (my favorite is a mix of raw pumpkin seeds and raw sliced almonds)
  • 1/2 cup unsweetened shredded coconut

Directions

  1. Preheat oven to 275.
  2. Whisk together brown sugar, maple syrup, vegetable oil, and salt in a large bowl until well combined.
  3. Add oats, nuts, and coconut and mix well.
  4. Spread onto a baking sheet and cook for 45-60 minutes until golden brown, stirring after 30 minutes.

Mrs. Schultz’s Pesto Sauce (lower-fat)

This recipe is lower in fat than most traditional recipes as it uses water, rather than oil, to achieve a creamy consistency. The difference in flavor and texture is unnoticeable.

Ingredients

  • 2 cups loosely packed fresh basil leaves
  • 1/4 cup lightly toasted pine nuts (or walnuts)
  • 1.5 tablespoons olive oil
  • 1/4 teaspoon salt (taste before adding salt)
  • 1/2 teaspoon black pepper
  • 1-2 cloves garlic
  • 2-3 ounces Parmesan cheese, grated

Directions

  1. Lightly toast pine nuts (or walnuts).
  2. Chop basil in food processor or blender.
  3. Add the nuts, garlic, oil, salt, pepper, and Parmesan. If too thick, add a little water or more olive oil.
  4. Serve over cooked pasta or chicken.