Thursday, January 29, 2009

Roast Beef Wraps with Horseradish-Mustard

For the horseradish-mustard sauce:

1 tablespoon freshly grated horseradish
1/4 teaspoon Dijon mustard
2 tablespoons non-fat sour cream
pinch sugar
salt to taste
For the wrap:

1 large flour tortilla
3 ounces sliced, lean roast beef tenderloin, from the deli
1 lettuce leaf, green leaf, bibb or romaine, shredded
1 large slice of ripe tomato, sliced very thin

For the horseradish-mustard sauce:
1. In a small mixing bowl, combine the horseradish, mustard, sour cream, sugar and salt.

For the wrap:
2. Lay the tortilla out and spread 1 tablespoon of the sour cream mixture in the center. Place the roast beef on the tortilla and spread the remaining sour cream mixture on top of the beef. Sprinkle the shredded lettuce on the tortilla and top with a tomato slice. Tightly roll the tortilla into a cylinder, ending with the seam side down.
(The wrap can be stored in the refrigerator for up to 3 days.)

3. Cut the wrap in half on the diagonal and serve.

Grilled Eggplant Roll-Ups Stuffed with Goat Cheese

1 cup spinach leaves, washed
salt to taste
freshly ground black pepper
4 slices eggplant, sliced lengthwise about 1/4" thick
2 tablespoons goat cheese
1 1/2 teaspoons chopped parsley
4 strips roasted red bell peppers, cut 1/4" wide
For the sauce:
1 teaspoon olive oil
1/2 tablespoon chopped shallots
2 tablespoons fresh, chopped tomatoes
2 tablespoons balsamic vinegar

1. Preheat the grill to medium and the oven to 350°F.

2. Heat 1 teaspoon of the olive oil in a skillet. Add the spinach and a pinch each of salt and pepper and toss in the pan for about 1 minute. Remove from the pan and let cool.

3. Brush the eggplant slices with olive oil and season with salt and pepper. Grill for 1 to 2 minutes on each side, taking care not to overcook.

4. Mix the goat cheese and parsley together. Season with salt and pepper. Shape the cheese into 4 cork-sized pieces.

5. To assemble: On the top of each slice of eggplant, place a strip of pepper, a few leaves of spinach, and a "cork" of cheese. Begin with the wide end of the eggplant and roll toward the narrow end. Place on a lightly oiled cookie sheet, seam side down. (Steps 3 through 5 can be done ahead and kept in the refrigerator up to 2 days.)

6. Warm the roll-ups in the oven until thoroughly heated, about 8 to 10 minutes, longer if they have been refrigerated. While the roll-ups are warming, make the sauce.

For the sauce:

1. Heat the olive oil in a small skillet over low heat. Add the shallots and cook until soft and translucent, about 2 minutes. Add the balsamic vinegar. Add the tomatoes and toss for 1 minute. Bring to a boil. Remove from the heat.

2. Place 2 roll-ups on each plate. Spoon sauce over the top and serve.

Monday, January 19, 2009

Broccoli Dip

1 cup cooked broccoli stems, [peeled]
1 T fresh-squeezed lemon juice.
1/4 t curry powder.
2 cloves garlic, minced.
1 roma tomato, diced.
1 scallion, sliced.
1 jalapeno pepper, chopped.

n a food processor, blend the broccoli stems with the lemon juice, curry, garlic and pepper until completely smooth.
Mix with the remaining ingredients and chill before serving.

Balsamic Mushrooms

1 lb mushrooms
2 T balsamic vinegar
1 T red wine
1\2 t sesame oil
4 sprigs of parsley

separate parsley crowns and finely chop stems.
Braise the parsley stems with mushrooms in the vinegar ,wine and sesame oil and reduce to sauce like thickness.

Serve and sprinkle with parsley crowns

Friday, January 16, 2009

Corn with Basil Butter

2 ears corn on the cob (10 inches long), with husks attached
1 tbsp plus 1 tsp reduced-calorie margarine
1 tbsp whipped butter, softened
1/4 tsp grated orange peel
1 tbsp chopped fresh basil

Set corn on floor of microwave oven and microwave on high (100%) for 5 minutes, turning corn over halfway through cooking, until corn is tender.
Using a fork, in small mixing bowl combine margarine, butter, and orange peel, mixing well; stir in basil.
To serve, pull back corn husks and remove corn silk. Brush each ear with half of the butter mixture.

Chicken with Minty Yogurt

8 chicken thigh portions, skinned
1 tbsp honey
2 tbsp lime or lemon juice
2 tbsp natural yogurt
4 tbsp chopped fresh mint
salt and pepper to taste

Slash the chicken flesh at intervals with a sharp knife. Place in a bowl.
Mix the lime or lemon juice, honey, yogurt, seasoning and half the mint.
Spoon the marinade over the chicken and leave to marinate for 30 minutes. Line the grill pan with foil and cook the chicken under a moderately hot grill until thoroughly cooked and golden brown, turning the chicken occasionally during cooking.
Sprinkle with remaining mint

Raspberry Slaw

1 small box raspberry jello
1 cup boiling water
1 tablespoon vinegar
1 cup shredded cabbage
1/4 cup chopped celery
2 tablespoons chopped green bell pepper
1 tablespoon grated onion
1/2 pound fresh raspberries

Dissolve jello in hot water. Add cold water and vinegar. When slightly thickened, fold in remaining ingredients. Pour into mold or 8-inch pan until firm.

Wednesday, January 14, 2009

Stir-fried Kale with Slivered Carrots

3/4 lb. fresh kale
Boiling water
2 tsp. canola oil
2 carrots, peeled and cut julienne (see note)
1-2 garlic cloves, minced
1 tsp. ground coriander
Salt and freshly ground black pepper, to taste
Pinch cayenne pepper, if desired

Rinse kale and remove stems, including large stem running through center of each leaf. Place a few leaves on top of each other and cut into thin strips. Repeat until all kale is cut. Add kale to pot of boiling water and boil uncovered 10 minutes. Drain and set aside.

In large skillet, heat oil over medium heat. Add carrots and sauté 2 minutes. Add garlic and sauté 1 more minute. Add coriander, salt and pepper, to taste, and cayenne, if using. Cook 15 seconds. Add kale and cook 1-2 minutes.

Note: Julienne means to cut into very thin, matchstick strips.

Hot and Sour Soup

1 cup sliced fresh mushrooms or 4 dried black Chinese mushrooms
1 can (15 oz.) fat-free, reduced-sodium chicken or vegetable broth
1 tsp. minced fresh ginger root, peeled
2 scallions, chopped
1 cup finely chopped bok choy cabbage
1/2 can (8 oz.) bamboo shoots
1-2 tsp. hot pepper oil or sauce, or to taste
1 Tbsp. rice wine vinegar
1 tsp. "lite" soy sauce
1/2 cup extra firm tofu, slivered (about 3 oz.)
1 Tbsp. cornstarch, dissolved in 1/4 cup cold water
1 egg white (optional)

If using dried mushrooms, soak in hot water to cover about 15 minutes. Drain, remove stems and slice. In large saucepan, bring broth to boil. Reduce heat to simmer and add ginger, scallions, cabbage and bamboo shoots. Cook for 3 minutes. Add pepper oil, vinegar, soy sauce, tofu and mushrooms. Simmer 3 minutes more. If thicker consistency is desired, strain soup into another saucepan to separate broth and set solid contents aside. Set broth over medium heat and slowly pour in cornstarch mixture while stirring, until soup thickens. If desired, add egg white while stirring to form long strands, then add reserved ingredients. Serve immediately.

Monday, January 12, 2009

Cucumber Drink

1 large cucumber, peeled and cut into large pieces
2 cups water
1 cup ice
3 tablespoons sugar, or to taste
Juice of 1/4 lemon or 1/2 lime, or to taste

Place the cucumber in a blender, and puree with all of the remaining ingredients until completely smooth. Serve immediately, garnished with cucumber and lime.

Salmon Sushi

1 cup cooked rice
1/2 cup thinly sliced smoked salmon
1/2 small carrot, peeled and cut into thin strips
1 small cucumber, sliced into thin strips

Jellyroll fashion, roll up the ingredients in the following order.
Place the dried seaweed on top of a bamboo mat. Top with a thin layer of rice, followed by the samon and finally 2 strips each of carrot and cucumber for each roll. Roll tightly and slice into 4 pinwheels

Saturday, January 10, 2009

Mushrooms with garlic and butter

1 kg mushrooms
1 onion, finely chopped
4 cloves garlic, crushed
1 tablespoon olive oil
1 tablespoon butter
pinch salt
pinch pepper
1/2 cup vegetable stock

Wipe and roughly chop mushrooms. Heat butter and oil in a large saucepan. Add garlic and onions to oil and cook over medium heat until soft but not brown. Add mushrooms and cover. Cook over low heat for a further 8-10 minutes or until mushrooms have softened. Blend together until desired consistency. If necessary add vegetable or chicken stock to create desired consistency. Serve warm or at room temperature.

Friday, January 9, 2009

Chickpea hummus

2/3 cup dried chickpeas (garbanzos), picked over and rinsed, soaked overnight, and drained
3 cups water
2 cloves garlic
1 bay leaf
3/4 teaspoon salt
1 tablespoon olive oil
3/4 cup plus 2 tablespoons sliced green (spring) onion
2 tablespoons sherry vinegar
3 tablespoons chopped fresh cilantro (fresh coriander)
1 teaspoon ground cumin

In a large saucepan over high heat, combine the chickpeas, water, garlic cloves, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are very tender, 50 to 60 minutes. Drain and discard the bay leaf, reserving the garlic and 1/2 cup of the cooking liquid.

In a blender or food processor, combine the chickpeas, cooked garlic, olive oil, the 3/4 cup green onion, vinegar, cilantro, cumin and the remaining 1/4 teaspoon salt. Process to puree. Add the reserved cooking liquid, 1 tablespoon at a time, until the mixture has the consistency of a thick spread.

In a small serving bowl, stir together the chickpea mixture and the remaining 2 tablespoons green onion. Serve immediately, or cover and refrigerate until ready to serve. Makes about 1 1/2 cups.

Creamy Chicken and Wild Rice Soup

4 cups chicken broth
2 cups water
2 cooked, boneless chicken breast halves, shredded
1 (4.5 ounce) package quick cooking long grain and wild rice with seasoning packet
1/2 teaspoon salt
1/2 teaspoon ground black pepper
3/4 cup all-purpose flour
1/2 cup butter
2 cups heavy cream

In a large pot over medium heat, combine broth, water and chicken. Bring just to boiling, then stir in rice, reserving seasoning packet. Cover and remove from heat. In a small bowl, combine salt, pepper and flour. In a medium saucepan over medium heat, melt butter. Stir in contents of seasoning packet until mixture is bubbly. Reduce heat to low, then stir in flour mixture by tablespoons, to form a rue. Whisk in cream, a little at a time, until fully incorporated and smooth. Cook until thickened, 5 minutes.Stir cream mixture into broth and rice. Cook over medium heat until heated through, 10 to 15 minutes.

Salmon with Dill

  • 1 pound salmon fillets or steaks
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon dried dill weed
  • 2 tablespoons butter
Preheat oven to 400 degrees F (200 degrees C). Rinse salmon, and arrange in a 9x13 inch baking dish. Sprinkle salt, pepper, onion powder, and dill over the fish. Place pieces of butter evenly over the fish. Bake in preheated oven for 20 to 25 minutes. Salmon is done when it flakes easily with a fork.

Thursday, January 8, 2009

Hot Cocoa Mix

1 cup instant nonfat dry milk powder
1 cup sugar
1/2 cup Dutch-process cocoa powder
1/4 cup dried egg whites
1 1/2 tsp. ground cinnamon
1/4 tsp. ground allspice
1/4 tsp. ground clove
1/4 tsp. ground ginger
1/8 tsp. ground black pepper
6” cinnamon sticks (optional) for garnish
Black tea bags

In a mixing bowl, vigorously whisk together the dry milk powder, sugar, cocoa, egg white powder, cinnamon, allspice, clove, ginger, and black pepper, making sure all the tiny clumps are broken up. Spoon the mixture into a jar, and seal tightly.

This mix is intended to be used with 1 percent milk to make hot chocolate, or a tea bag for making chai. If giving this mix as a gift, include instructions for using 1 to 2 teaspoons, according to taste, per serving.

Makes 2 1/2 cups mix.

For chai, brew one tea bag in a cup or mug of hot milk. Remove the tea bag and stir in the mix. Add a cinnamon stick as a stirrer, if desired.

For hot chocolate, place the mix in a mug and gradually stir in hot milk. Add a cinnamon stick as a stirrer, if desired, or 2-3 drops of vanilla extract, or 1 drop of almond extract.

For Hot Mocha, mix 1/4 teaspoon instant espresso into the Hot Chocolate.

Pumpkin-Orange Muffins

Canola oil spray
1 egg
1/2 cup skim milk
1/2 cup canned pumpkin
1/4 cup canola oil
1 tsp. dried grated orange zest
1 1/2 cups unbleached flour
1/2 cup sugar
1 tsp. baking powder
1 tsp. cinnamon
3/4 tsp. nutmeg
1/4 tsp. salt

Preheat oven to 375 degrees. Spray muffin tin lightly with spray oil.

In a medium bowl, beat egg, milk, pumpkin, oil and grated orange zest, mixing well.

In a separate bowl, mix together dry ingredients. Mix into pumpkin mixture.

Spoon batter into greased muffin tin, filling each 1/2 to 2/3 full, and bake until pick inserted in middle of muffin comes out clean, about 20 to 25 minutes.

Remove from oven and set on wire rack to cool, about 5-10 minutes. Remove muffins and allow to cool completely on rack. Serve immediately or store in plastic bag or other sealed container, but do not refrigerate. (If making more than one batch, extras can be frozen.)

Lemon Jelly Roll Cake

1 cup artificial sweetener
1/3 cup water
1 teaspoon baking powder
3 eggs, beaten until lemon colored and light
3/4 cup flour
1 teaspoon vanilla
3/4 cup artificial sweetener

1 teaspoon margarine
3/4 cup water
1/3 cup lemon juice
1 teaspoon lemon peel
3 tablespoons cornstarch
2 cup powdered sugar
2 teaspoon margarine
2 tablespoons lemon juice
1 teaspoon lemon extract

Preheat oven to 400 degrees. Line jelly roll pan with foil and spray with vegetable spray. Beat eggs at high speed until thick and lemon colored (about 5 minutes). Slow mixer speed and very gradually add 1 cup artificial sweetener, blending until well-dissolved. Add 1/3 cup water and vanilla and continue to mix on low speed. Add flour and baking powder very gradually until mixed. Batter will be slightly foamy. Pour into jelly roll pan and bake for about 15 minutes. Invert pan onto a kitchen towel that has been sprinkled with powdered sugar. Roll up towel jelly roll fashion and cool.

Wednesday, January 7, 2009

Broccoli and Cauliflower Salad

1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
1 small onion, chopped
3 carrots, shredded
3 slices turkey bacon, cooked and crumbled
3/4 cup raisins

3/4 cup low-fat mayonaisse
1/2 cup sugar
2 tablespoons vinegar

Mix the dressing ingredients together and set aside. In a large bowl, combine the broccoli, cauliflower, onion, carrots, bacon and raisins. Pour dressing over the vegetables and toss. Let sit overnight.

Broccoli and Cauliflower Salad

1 bunch broccoli, broken into small pieces
1 head cauliflower, broken into small pieces
1 small onion, chopped
3 carrots, shredded
3 slices turkey bacon, cooked and crumbled
3/4 cup raisins

3/4 cup low-fat mayonaisse
1/2 cup sugar
2 tablespoons vinegar

Mix the dressing ingredients together and set aside. In a large bowl, combine the broccoli, cauliflower, onion, carrots, bacon and raisins. Pour dressing over the vegetables and toss. Let sit overnight.

Salmon Cakes with Creamed Peas

1 cup dry mashed potatoes flakes
1 can salmon (15-ounce), drained and flaked
1/4 cup reserved salmon liquid
1/4 cup onion, finely chopped
2 tablespoons lemon juice
1/4 teaspoon black pepper
1/2 cup egg beaters
1 tablespoon fat-free margarine
1 tablespoon all-purpose flour
1/2 teaspoon dill weed
1/4 teaspoon salt
3/4 cup non-fat skim milk
1 can sweet peas(15 1/2-ounce), drained

Preheat oven to 350 degrees. Spray 8 muffin cups with non-stick cooking spray.
Salmon cakes: Combine salmon, potato flakes, onion, lemon juice, pepper and eggs; mix well. Press firmly into muffin cups. Bake 30 to 35 minutes.

Creamed Peas: In a medium saucepan, melt margarine. Stir in flour dill, salt and pepper to taste Cook until smooth and bubbly. Gradually add milk and reserved salmon liquid. Cook until mixture boils and thickens, stirring constantly. Stir in peas and heat until hot. Serve over salmon cakes.

Tuesday, January 6, 2009

Tex-Mex stove Top Casserole

1 can of tuna

250g pasta noodles

½ cup sour cream

½ tsp black pepper

½ tsp salt

1 tsp paprika

1 cup cooked kidney beans

½ cup each of canned or frozen corn, green beans, and peas

2 tsp extra virgin olive oil

hot pepper (optional and to taste)

Cook noodles according to directions on package. Drain thoroughly and then add extra virgin olive oil (this prevents the noodles from drying out and sticking together).

Cover and allow to chill about 1 hour in the refrigerator (this is also optional, but I prefer mine to be cool, though you can serve this as a hot meal as well)

In a large bowl, mix together remaining ingredients. Stir until evenly mixed and coated with sour cream. Add noodles to mixture and toss.

Baked Eggplant

1 eggplant peeled and sliced into rounds
1 T olive oil
1 t dried oregano
1 t dried parsley
1\2 t cayenne pepper
bread crumbs

Rub eggplant with olive oil and also oil a cookie sheet.
Mix bread crumbs with the herbs and coat the eggplant with it
Lay on the cookie sheet and bake at 400 degrees F until brown.
Turn at least once

Baked Asparagus

1 lb. fresh asparagus
2 tsp. olive oil
2 garlic cloves, minced
Salt and freshly ground black pepper, to taste
Lemon wedges, as garnish

Preheat oven to 500 degrees. Rinse asparagus and break off tough ends.

In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste.

Roast uncovered for 6-8 minutes (depending on width of spears), shaking pan occasionally. Serve with lemon wedges.

Penne Pasta with Tuna

1 small eggplant (1-1 1/4 lbs.)
8 oz. penne pasta
Spray olive oil
1 small red onion, finely chopped (1/2 cup)
4 medium tomatoes, seeded and chopped
1 can (6 oz.) water-packed solid tuna, drained well
2 Tbsp. chopped green olives
2 Tbsp. capers, rinsed, drained and coarsely chopped
2 Tbsp. chopped fresh basil
2 Tbsp. chopped flat-leaf parsley
Salt and freshly ground black pepper, to taste
1/4 cup toasted breadcrumbs (optional)

Preheat oven to 375 degrees. Cut eggplant vertically into 3/4-inch slices. Trim away peel and cut flesh into 3/4-inch cubes. Arrange eggplant in a single layer on a non-stick baking sheet. Coat pieces well with olive oil spray. Bake 15 minutes or until eggplant is soft but holds its shape, stirring once to turn cubes. Cook pasta in a large pot of water, simmering until just tender. heat oil in a large, nonstick skillet over medium heat. Add eggplant, onion and tomatoes. Stirring occasionally with a wooden spoon, cook until tomatoes soften, about 5 minutes. Add tuna, mixing pieces into the sauce. Add olives, capers, basil and parsley. Cook just until evenly heated through. Season to taste with salt and pepper. Drain cooked pasta, but leave some water still clinging to it. Immediately add it to the sauce. Stir to combine well. Serve immediately, if desired with a bowl of breadcrumbs to sprinkle over the pasta in place of cheese.

Sesame Spinach

3 lbs. fresh spinach, preferably baby spinach leaves
1 Tbsp. sesame seeds
1 tsp. toasted sesame oil
2 garlic cloves, minced
Salt and freshly ground black pepper, to taste

Rinse spinach well and discard stems. Heat skillet and add spinach with water still clinging to leaves. Cover and cook over medium-high heat for 2 minutes. Uncover and cook 2 more minutes until wilted, stirring often. Drain in colander. Squeeze out excess water.

In small pan, place sesame seeds. Toast over medium heat for 1-2 minutes (keep them moving) until seeds are lightly brown. Set aside.

In skillet, heat sesame oil over medium heat. Add garlic and sauté for 30 seconds. Add spinach, sesame seeds and salt and pepper, to taste. Cook 1 minute. Serve.

Patriotic Salad

2 Tbsp. raspberry-flavored or blueberry- flavored vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra virgin olive oil
1 tsp. mild-flavored honey
1/2 tsp. fresh mint leaves, finely minced
1 cup each of fresh blueberries and strawberries
8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 1/4 cup of blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Store chilled, vinaigrette will keep up to 2 to 3 days.

Just before serving time, toss mixed greens, remaining blueberries, and strawberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

This is a wonderful meal to serve on Independence Day and other patriotic holidays

8 cups torn, mixed salad greens
2 oz. crumbled reduced-fat feta cheese

To make the vinaigrette, place in a blender the vinegar, broth, oil, honey, mint and 10 blueberries. Blend at low speed just until emulsified. Transfer to a jar with a tight lid and refrigerate until needed. Store chilled, vinaigrette will keep up to 2 to 3 days.

Just before serving time, toss mixed greens and remaining blueberries in a large bowl. Shake vinaigrette until thoroughly re-blended, drizzle over salad and toss lightly. Sprinkle crumbled feta over top and serve.

Fruit Wraps

1 tortilla, preferably whole wheat
2 tsp. "fruit only" strawberry preserves
2 Tbsp. reduced fat ricotta cheese
1/3 - 1/2 cup sliced fresh strawberries
2 Tbsp. sliced almonds, toasted
On at surface, spread preserves on tortilla. Top with ricotta cheese. Carefully top with sliced fruit. Sprinkle with sliced almonds. Starting from one end, roll tightly.

May substitute strawberry preserves and strawberries for your favorite fruit mix.
Also try to mix and match: strawberry preserves with blueberries is simply scrumptous.
this works as a breakfast or as a snack.

Oatmeal Pancakes

1/2 cup quick-cooking (not instant) rolled oats
2 1/2 cups low-fat milk
1 cup whole-wheat flour
3/4 cup unbleached all-purpose flour
1 Tbsp. sugar
1 Tbsp. baking powder
1/2 tsp. salt
1/4 tsp. cinnamon
1/4 tsp. nutmeg
3 medium eggs
1 tsp. vanilla extract
Canola oil spray

In a medium bowl, combine oats and milk. Stir to blend and set aside.

In a large bowl, combine flours, sugar, baking powder, salt, cinnamon and nutmeg. Blend well.

Add eggs and vanilla to oat mixture, stir to blend and add to dry mixture. Stir just until all ingredients are moist. Do not over mix.

Spray large frying pan with oil spray and preheat over medium heat.

Use 1/4 cup batter for each pancake. Turn when bubbles appear on the surface and bottom is browned.

Seafood Risotto

2 Tbsp. butter or trans-fat-free spread
1 small red onion, finely chopped
1 1/2 cups Arborio rice
3 Tbsp. fresh lemon juice
3 cups fat-free, reduced-sodium chicken broth
8 thin asparagus, cut in 1-inch pieces
1/2 lb. medium shrimp, shelled and halved lengthwise
1/2 lb. mussels, rinsed and drained, for garnish
Salt and freshly ground white pepper
1/ 4 cup freshly grated Grana or Parmesan cheese

Preheat the oven to 450 degrees. In a deep, oven-proof skillet, melt the butter over medium-high heat. Add the onion and rice. Stir until onion is translucent and rice is opaque, about 2 minutes. Add the lemon juice and cook until evaporated, stirring constantly. Pour in the broth and 1 cup water. Remove from heat.

Cover with a large sheet of foil, pressing it down to touch the surface of the liquid. Seal the foil around the rim of the pan. Cover pan with a tight lid. Bake the risotto 25 minutes.

Meanwhile, boil 1 cup water in a medium saucepan. Add the asparagus and cook 2 minutes. Transfer the asparagus to a bowl. Add the shrimp to the pot. When pink and curled, add them to the bowl. Place the mussels in the pot, cover and cook until opened, about 2 minutes. Drain and set aside.

Remove the risotto from the oven and place it on top of the stove. Slowly peel off the foil, starting from the side furthest from you. Mix in the cheese, asparagus and shrimp.(Use oven mitts to prevent steam burns.) Season to taste with salt and pepper. Serve in shallow soup bowls or plates, using the mussels as garnish.

Apple Crisp

Canola oil cooking spray
4 Granny Smith apples, cored and cut into thin slices or bite-size pieces
1/2 cup raisins
3 Tbsp. apple juice
1/4 cup whole wheat flour
1/4 cup old-fashioned rolled oats
1/4 cup brown sugar
3/4 tsp. ground cinnamon
3/4 tsp. ground nutmeg
3/4 Tbsp. cold butter, cut into small pieces

Preheat oven to 375 degrees. Coat 8-inch square baking dish with cooking spray.

Combine apples, raisins and apple juice in bowl, toss well and set aside. In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg. With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal.

Transfer apple mixture to baking dish. Sprinkle flour mixture evenly over surface. Lightly coat top with cooking spray.

Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.