Vegetable Quiche Cups To Go

1 Package (10 ounces) frozen chopped spinach

3/4 cup liquid egg substitute

3/4 cup shredded reduced-fat cheese

1/4 cup diced green bell pepers

1/4 cup diced onions

3 drops hot-pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12-cup muffin an with foil baking cups. Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes, until a knife inserted in the center come out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Nutrition at a glance

Per serving: 77 calories, 9g protein, 3g carbohydrates, 3g fat, 2 g saturated fats, 160mg sodium, 10mg cholesterol, 2g fiber

Arepitas

INREDIENTS
1 cup white cornmeal
1 cup warm water
1/2 teaspoon salt
3 tablespoon olive oil

PREPARATION
In mixing bowl, combine cornmeal, water and salt. Roll mixture into 8 small balls; flatten to 2-inch disks. In large skillet, heat oil over medium heat. Panfry corn cakes until cooked through and browned, about 2 minutes per side. Drain on paper towels.

YIELD

4 Serving/s

Nutritional Information

Per serving, arepitas and guasacaca: 316 calories, 19 grams fat, 0 cholesterol, 301 milligrams sodium, 35 grams carbohydrate, 5 grams protein

Fish Tacos

INGREDIENTS
1/4 cup low-fat mayonnaise
2 tablespoon cider vinegar or lime juice
1/2 teaspoon sugar
8 ounce cabbage coleslaw mix
2 tablespoon chopped cilantro or parsley
1 pound firm white fish, such as tilapia, cod, catfish
1 teaspoon salt (optional)
1/2 teaspoon ground pepper
1/4 cup milk
1/2 cup panko or other bread crumbs
1/4 cup canola or other cooking oil
8 item corn or flour tortillas

PREPARATION
To make coleslaw, in large bowl, whisk together mayo, vinegar and sugar. Stir in slaw mix and cilantro; toss to coat. Chill until time to serve. Meanwhile, cut fish into 1-by-2-inch strips or chunks; season with salt and pepper. Pour milk into a shallow dish. Spread bread crumbs on a plate or waxed paper. Dip fish in milk, then dredge in crumbs; gently shake off excess. In sautépan, heat oil. Fry half the fish on both sides until golden, about 6 minutes total. Transfer to a baking sheet; keep warm in 200°F oven. Repeat with remaining fish. Cook tortillas according to package directions. Assemble tacos with slaw and fish. Add garnishes.
Optional garnishes: lime wedges, cilantro sprigs.

YIELD

4 Serving/s

Nutritional Information

Per serving: 383 calories, 35 grams carbohydrate, 63 milligrams cholesterol, 16 grams fat, 27 grams protein, 208 milligrams sodium

Chocolate Velvet Mousse

INGREDIENTS
1 item large egg
1⁄3 cup nonfat sweetened condensed milk
1/4 cup unsweetened cocoa powder
2 tablespoon cornstarch
1⁄8 teaspoon salt (optional)
2 cup 1 percent milk
1 ounce semisweet (not unsweetened) chocolate, chopped
1 teaspoon instant coffee or espresso powder
2 teaspoon pure vanilla extract

PREPARATION
In heavy-bottomed saucepan, whisk egg, condensed milk, cocoa, cornstarch and salt until smooth. Gradually whisk in milk. Bring to boil over medium low heat, whisking constantly until thickened, about 7 to 9 minutes.Remove from heat; add chocolate, espresso or coffee and vanilla, whisking until chocolate melts.Transfer to a serving bowl or 6 dessert dishes. Place plastic wrap directly on the surface of the pudding to prevent a skin from forming. Refrigerate until ready to serve.Garnish with low-fat whipped topping and chocolate shavings or curls.

YIELD

6 Serving/s

Nutritional Information

Per serving (without toppings): 144 calories, 22 grams carbohydrate, 40 milligrams cholesterol, 4 grams fat, 6 grams protein, 67 milligrams so

Beijing Chicken

INGREDIENTS
2 item chicken breasts cut into 1-inch cubes
½ cup sweet bean paste (found in the asian section of your supermarket)
1 tablespoon water
1/2 cup flour
1/4 cup Soybean oil for frying
1 item bunch of Walnuts for garnish

PREPARATION
Dredge chicken in flour, shake excess. Deep-fry chicken in soybean oil at a temperature of 375 degrees until golden brown. Drain and set aside. Heat sweet bean paste in pan or wok with water until hot. Toss Chicken in wok until coated and serve.
Fine dining and Chinese make an excellent pair at Philippe in New York City.

YIELD
2 Serving/s

Breakfast Trifle Grits

INGREDIENTS
2 cup water
1/2 cup quick cooking grits
1 tablespoon sugar
3 tablespoon butter
1/4 teaspoon Salt and freshly ground black pepper
4 item eggs
2 item breakfast sausage patties
1/4 cup Cheddar, shredded for topping
1 item small tomato, chopped

PREPARATION
Grits:

Bring 2 cups of salted water to a boil. Slowly whisk in 1/2 cup quick grits, reduce heat and bring to a boil. Add the sugar, butter, and salt and pepper to taste. Reduce the heat and simmer until cooked.

Hard Boiled Eggs:

Add 4 eggs to a medium saucepan and cover with cold water. Bring up to a rapid boil then turn off heat and let the eggs sit for 15 minutes. Let cool then peel and chop.

Sausage Patty:

Place sausage patties on a preheated greased skillet over medium heat. Cook 3 to 4 minutes per side until done. Chop coarsely.

Assemble Mini Breakfast Trifles:

Spoon grits into trifle bowls. Sprinkle in cheese. Add chopped hard boiled eggs. Spoon chopped sausage on top and add the tomatoes on top of the sausage. Garnish with a dollop of sour cream and chopped chives.

Sour cream, if desired

Chopped chives, optional for garnish

Salade Nicoise

INGREDIENTS
1/2 pound small red-skin potatoes, cut into ¼-inch slices
1 teaspoon salt (optional)
1/2 pound green beans, trimmed and cut into 2-inch pieces
11 ounce container mixed baby greens
1/3 cup low-fat, low-sodium bottled vinaigrette-style dressing
2 item plum tomatoes, cut into wedges
1 item small green bell pepper, sliced
2 item hard-boiled eggs, sliced into wedges
12 ounce high-quality tuna fish, drained, broken into chunks
2 tablespoon capers
1/4 cup pitted black (ripe) olives
1/4 teaspoon freshly ground black pepper

PREPARATION
In large saucepan, cook potatoes in salted water until tender, about 6 minutes. Using a slotted spoon, remove potatoes; set them aside. Return water to boil; add beans; cook until tender, about 4 minutes, then drain. In large bowl, toss lettuce with 2 tablespoons vinaigrette. Place lettuce on individual serving plates or platter. Arrange potatoes, green beans, tomatoes, green pepper, hard-boiled eggs and tuna on top. Drizzle with remaining dressing. Sprinkle with capers, olives and black pepper.

YIELD
2 Serving/s

Nutritional Information
Per serving: 404 calories, 10 grams fat, 237 milligrams cholesterol, 871 milligrams sodium, 45 grams carbohydrate, 36 grams protein

Beef and Vegetable Empanadas

INGREDIENTS
2 item medium-size potatoes, peeled, diced
1/2 pound pound lean ground beef
1/4 cup minced onion
2 teaspoon minced garlic
1 teaspoon dried thyme leaves
1/2 teaspoon salt (optional)
1/2 teaspoon cayenne pepper and/or curry powder
1/2 cup low-fat, reduced-sodium beef broth
1 cup frozen green peas, thawed
15 ounce package refrigerated pie crusts (2 crusts)

PREPARATION
In small saucepan, put potatoes in enough water to cover. Cook until tender, about 5 to 8 minutes. Meanwhile, in nonstick skillet, combine ground beef, onion, garlic, thyme, salt and pepper. Cook over medium heat, until meat begins to brown, about 5 minutes. Stir in broth, well-drained potatoes and peas. Cook until most of liquid has evaporated. Heat oven to 350°F. Meanwhile, roll dough out to 10-inch circle. Cut out four 5-inch circles. Place an equal amount of meat filling into center of each circle. Brush cold water around edge of each circle; fold in half to make half-moon–shaped packets. Press edges with tines of fork to seal mixture inside. Place on nonstick baking sheet. Repeat with remaining dough and filling. Bake until pastry is golden brown, about 20 minutes.

YIELD

8 Serving/s

Nutritional Information

Per empanada: 251 calories, 27 grams carbohydrate, 15 milligrams cholesterol, 12 grams fat, 9 grams protein, 248 milligrams sodium.