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K&T Recipes

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Roasted Sweet Potato Salad with Black Beans and Chili Dressing
(from the New York Times newspaper)

Yield: 4 servings.

Taylor’s Roasted Vegetable Mole Chili

Ingredients for Step 1
1 red bell pepper, chopped
1 green bell pepper, chopped
1 Vidallia sweet onion, chopped
4 ears yellow corn, shucked and kernels cut off cob
3 cloves garlic, minced
2 Tablespoons Balsamic Vinegar
2 Tablespoons Olive Oil

Ingredients for Step 2
1 pound ground beef or for vegan chili, your favorite soy crumbles
1 can red kidney beans, drained
1 can black beans, drained
1 can spicy chili beans
1 15 oz. can tomato sauce
1 15 oz. can vegetable broth
2 Tablespoons chili powder
1 teaspoon cinnamon.
½ teaspoon ground cumin
1 Tablespoon cocoa powder
1 Tablespoon molasses
¼ cup mesquite barbecue sauce
2 teaspoons Worchester sauce

Step 1:  (I recommend you do this the night before).
1. Preheat oven to 400 degrees
2. Toss chopped vegetables with garlic, vinegar and olive oil.  Pour onto two non-stick cookie sheets.
3. Roast vegetables for 40 minutes, stirring occasionally until veggies are soft and onions are carmelized. 

Step 2:  (Next day)
1. Brown meat or crumbles in a stock pot.
2. Add chili powder, cinnamon and cumin.
3. In small cup, mix cocoa powder, molasses and some veggie broth and to make sure cocoa lumps are mixed in.  Dump into stock pot.
4. Add all the beans, tomato sauce, barbecue sauce and Worchester sauce.
5. Moisten chili with remaining veggie broth to desired thickness.  (I love thick chili)
6. Simmer for 20 minutes. 

Serve with cornbread.

2 cans 14.5 oz. kidney beans
1 can 14.5 oz diced tomatoes
1 can 14.5 oz. tomatoe puree’
1 lb. red potatoes, cut into bite size pieces
1 8 oz. package seitan, cubed
1 large onion chopped
2 tbs. vinegar
1 tbs. jerk seasoning
1 tbs. (heaping) brown sugar
2 tbs. Busha Browens Jerk Rub
½ tsp. Scotch bonnet or habanero chile

Combine all ingredients in a 4 qt. slow cooker. Stir in ½ cup of water. Cover and cook on low for 4-6 hours.

Cake Ingredients:

• 4 ounces unsweetened baking chocolate
• 1 cup butter
• 1 cup brewed coffee
• 2 cups sugar
• 2/3 cup buttermilk
• 1 teaspoon baking soda
• 2 eggs
• ½ teaspoon cinnamon
• 2 teaspoons vanilla
• 2 cups flour

DIRECTIONS:

• In a large saucepan, combine chocolate, butter, and coffee.  Heat, stirring constanatly, until chocolate and utter are melted.  Add sugar and continue cooking over low heat until sugar is dissolved.
• Combine buttermilk, soda, eggs, cinnamon and vanilla.  Stir into chocolate mixture. 
• Stir in flour, blending well.  Pour into 9 x 13 inch pan that has been greased and floured. 
• Bake in pre-headed 350 degree oven for 30 minutes or until toothpick inserted in center comes out clean
• Frost with Collins Chocolate cake.
  

Frosting Ingredients:

• ½ cup butter, softened
• ¾ cup cocoa
• 3 cups powdered sugar
• 1 teaspoon vanilla
• ¼ cup brewed coffee
  

Frosting Directions

• Using an electric mixer or food processor, cream butter. 
• Add cocoa, blending well. 
• Add powdered sugar and vanilla
• Add coffee, a little at a time, until spreading consistency.  Add more coffee, a few drops at a time, if the frosting is too thick.

Grilled Sun-Dried Tomato and Basil Stuffed Chicken
From Low-Fat Grilling: Fabulous Food from the Backyard Barbecue
by Melanie Bernard
Makes 4 servings

Ingredients:

• 2 ounces sun-dried tomatoes (about 8 small pieces)
• ½ cup reduced-sodium chicken broth
• 4 skinless, boneless chicken breast halves (each about 5 ounces)
• 8 large basil leaves
• Salt and freshly ground black pepper
• 2 Tablespoons balsamic vinegar
• 1 Tablespoon extra-virgin olive oil
• 1 clove garlic, minced
• 1/8 teaspoon crushed dried hot red pepper flakes

Cooking Directions:

• In a small saucepan on the stovetop, bring the tomatoes and broth just to a boil. 
• Let stand about 15 minutes, until the tomatoes are softened.
• Remove the tomatoes and reserve any remaining broth.
• Cut the tomatoes in half.
• Use a small sharp knife to cut as large a pocket as possible in each chicken breast, taking care not to cut all the way through. 
• Divide the rehydrated tomatoes and the basil among the chicken, stuffing them into the pockets. 
• Sprinkle them lightly with salt and pepper.
• In a shallow dish just large enough to hold the chicken, combine the reserved broth, vinegar, oil, garlic and red pepper. 
• Let stand 30 minutes at room temperature or up to 2 hours in the refrigerator. 
• Drain and discard the marinade.
• Prepare a medium-hot fire.
• Lightly oil the grill or coat with a non-stick vegetable spray. 
• Grill the chicken, turning once with a spatula, 8 to 10 minutes, until the meat is white throughout.
• Serve warm or at room temperature, cut into crosswise sections and fanned out if desired.

Calories: 238
Fat: 5 grams
Protein: 35 grams
Carbs: 11 grams
Sodium: 191 mg
Cholesterol 82 mg

Taylor’s Sweet Potato Casserole:

Base Ingredients:

• 1 2 ½ pound can sweet potatoes, drained
• 1 cup sugar
• ¼ cup butter
• 2 eggs
• ½ tsp. salt
• 1 tsp. vanilla
• ½ tsp. cinnamon
• ½ tsp. Nutmeg
• ½ cup coconut

Topping Ingredients:

• ½ cup coconut
• 1 cup firmly packed light brown sugar
• 1/3 cup self-rising flour
• 1 cup chopped walnuts or pecans (I like walnuts!)
• ¼ cup melted butter

Cooking Directions:

• Blend Base ingredients in a mixer until smooth. 
• Pour into 2 quart casserole or 9 x 13 pan that has been sprayed with non-stick cooking spray.
• Mix up the topping ingredients and spread on top of the base.
• Bake in a 350-degree oven for 30 to 35 minutes.

Spinach-Stuffed Chicken with Sun-Dried Tomato and Basil Sauce:
From the American Heart Association Low Calorie Cookbook
Serves 4. 

1 stuffed chicken breast half and ½ cup sauce per serving

You’ll love how quick and easy this tomato-basil sauce is to prepare.  Since this recipe makes a generous amount of the sauce, you’ll have enough to top a side dish of pasta. 

Ingredients:

• Vegetable oil spray
• 10-ounce package frozen chopped spinach, thawed and squeezed dry
• ¼ cup fat-free or light ricotta cheese
• ¼ teaspoon ground nutmeg
• 4 boneless, skinless chicken breast halves (about 4 ounces each) all visible fat removed

Sauce Ingredients:

• 14.5-ounce can fat-free, low sodium chicken broth
• 1 cup dry-packed sun-dried tomatoes, diced
• 1 cup packed fresh basil, stems removed
• 2 medium garlic cloves or 1 teaspoon bottled minced garlic

Cooking Directions:

• Preheat the oven to 375 degrees. 
• Lightly spray an 11 x 7 x 2 inch baking dish with vegetable oil spray.  Set aside.
• In a medium bowl, stir together the spinach, ricotta and nutmeg.
• Place the chicken with the smooth side up between 2 pieces of plastic wrap. 
• Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the chicken to about ¼ inch thick, being careful not to tear the meat. 
• Put with the smooth side down on a flat surface. 
• Spoon the spinach mixture onto each piece, leaving ¼ inch around the edges. 
• Starting from a short end, roll up the chicken pieces jelly-roll style. 
• Place the rolls with the seam side down in the prepared dish.
• In a food processor or blender, process all the sauce ingredients until the mixture is thick; pour over the chicken.
• Bake for 40 minutes, or until the chicken is no longer pink in the center. 
• To serve, place 1 breast half with sauce on each plate, or for an impressive presentation, cut the chicken crosswise into rounds to reveal the spinach filling. 
• Arrange the slices in a fan pattern on each plate and top with the sauce. 

Hint: Taylor bought chicken cutlets so she didn’t have to do any pounding  : )
207 Calories, 2 grams of fat, 4 grams of fiber, 34 grams of protein.

Rustic Rigatoni
from Health Magazine May 2006

Ingredients:

• 12 oz. Rigatoni (or other large-tubed shaped pasta)
• 2 Tbs. Olive oil, divided
• ½ thinly slicked medium red onion
• ¾ teaspoon salt
• 2 Tbs. Balsamic vinegar
• 10 sun-dried tomatoes in oil, drained and chopped
• ½ teaspoon crushed red pepper
• ¼ cup pine nuts
• 1 cup crumbled feta cheese
• 6 large basil leaves, slicked crosswise into strips (save extras for garnishing)

Directions:

• Cook the pasta according to package directions.
• While pasta cooks, heat 1 Tbs. Olive oil in a large skillet. 
• Add onion, and sauté over medium-high heat until tender and fragrant, about 3 minutes.
• Add alt, balsamic vinegar, sun-dried tomatoes, crushed red pepper and pine nuts. 
• Cook, partially covered, over medium-low heat for 4 minutes, stirring occasionally.
• When al dente, drain the pasta and add it to the skillet, stirring to combine for about 1 minute. 
• Transfer the pasta to a large serving bowl, and toss in feta cheese, basil and remaining olive oil.
• Serve immediately.

Serving size: 2 cups
Makes 4 servings
Calories: 573 (37% from fat)
Fat: 24g (Taylor uses fat-free feta to cut down on fat)
Protein: 18g
Carbs: 72g
Sugars: 5g
Fiber 3g
Iron: 5mg
Sodium 674mg
Calcium 215mg

Raw Pumpkin Cheesecake
From “How We All Went Raw: Raw Food Recipe Book”
Time: 30 minutes to make
1 hour to soak cashews

Crust:

• Use a spring form pan
• In a food processor, with the S blade add: 2 cups pecans or walnuts.  Blend into small pieces.

Then add the following:

• ¼ teaspoon salt
• ¼ teaspoon vanilla
• 1 cup dates, soak about 5 minutes to soften
• ¼ cup ground flax seeds

Blend until it turns into a ball.  Be careful not to blend too long.  Place crust into a spring form pan.
 
Pumpkin Cheesecake Filling:

• In a food processor, with the S blade add:
• 3 cups pumpkin, peeled and chunked (Kevin used canned pumpkin)
• 3 cups cashews soaked for at least an hour

When smooth add the remaining ingredients:

• ½ cup agave
• ¾ cup maple syrup
• 1 teaspoon cinnamon
• ½ teaspoon nutmeg
• ½ teaspoon ginger
• ½ teaspoon clove
• ½ teaspoon sea salt

Pour mixture on top of crust. 
Remove air bubbles by tapping the pan on counter top. 
Freeze for several hours or until firm.
Remove the whole cheesecake from the spring form pan. 
Serve when slightly frozen.

Pina Colada Coconut Cake
Taylor makes this recipe for company. It’s soo easy and creates a delicious/addictive cake that looks very impressive.

Hints:

• Don’t try to “skimp” on this cake like Taylor did.Once she tried Light Cool Whip and light sour cream and the icing “ran” off the cake – yikes!
• You’ll have to go buy a cake “holder” if you don’t already have one and make lots of room in the refrigerator as this cake has to stay cool.  Putting it on a plate with saran wrap won’t work – that would mash down the icing.
• You can keep all these ingredients on hand in case you have to make dessert in a jiffy – just don’t forget to allow time for the Cool Whip to thaw in your fridge. 

Ingredients:

• 18 1/2 ounces white cake mix  (I like the butter recipe kind that calls for a stick of butter and egg whites)
• 3/4 cup pina colada mixer
• 2 cups sour cream
• 2 cups powdered Dixie Crystals sugar
• 8 ounces Cool Whip, thawed
• 7 ounces coconut, grated

Directions:

• Prepare cake mix using 3/4 cup Pina Colada Mixer for part of water.
• Bake in two 8 or 9 inch layers. Cool.
• Stir sugar into sour cream.
• Fold in whipped topping and 1/2 cup coconut.
• Fill and frost cake. You can add coconut in the middle layer as well.
• Garnish - cover top and sides with remaining coconut.
• Refrigerate for at least 2 hours before serving. May be kept up to 3 days in refrigerator.

Serving Size: 12.

Oatmeal Pancakes with Walnuts
(from the back of McCann’s Quick Cooking Oatmeal)

Ingredients:

• 1 ¼ cups Quick Cooking Oatmeal
• 1 cup plain yogurt
• 1 cup lowfat milk
• 1 tsp honey or sugar
• ¼ cup all purpose white flour
• ¼ cup whole-wheat or buckwheat flour
• 1 tsp. baking soda
• 1 tsp. Salt
• 2 large eggs, beaten
• ¼ cup chopped walnuts

Cooking Directions:

• In a large bowl, combine oats, plain yogurt, lowfat milt, and honey.
• Stir in flours, baking soda, and salt. 
• Add beaten eggs and mix well. 
• Add chopped walnuts.  Batter will be thick. 
• Heat a large non-stick skillet or griddle over medium heat. 
• Spoon about ¼ cup batter onto hot griddle for each pancake. 
• Cook until bottoms are browned and bubbled on top start to pop, about 3 minutes. 
• Flip and cook until other sides are browned, about 2 minutes. 
• Repeat with remaining batter. 
• Add additional milk if batter becomes too thick.

Serve with hot maple syrup or fresh fruit.

Makes about 12 pancakes.

When company is coming, I like to make the batter the night before so I’m not rushed in the morning. : ) 

Garlic Chicken Pizza
This recipe is from Linda Slater from Richmond Hill, GA.  She sent it in to “Cooking Light” magazine.

Ingredients:

• 2 tablespoons red wine vinegar
• 1½ tablespoons Dijon mustard
• 4 garlic cloves, minced
• 1 15-oz Italian cheese –flavored pizza crust (Boboli is great)
• 1½ cups shredded cooked chicken breast –8 oz.  (Taylor just uses the pre-cooked ShortCut chicken you can buy and cuts it in cubes)
• 1 cup chopped plum tomato
• 1 cup chopped mushrooms
• ¾ cup (3 oz) shredded part-skim mozzarella cheese
• ¼ cup (1 oz) crumbled feta cheese
• ¼ cup cup (1 oz) finely shredded fresh Parmesean cheese
• ¼ cup chopped onions

Cooking Directions:

• Preheat oven to 400 degrees.
• Combine the first 3 ingredients, stirring well with a whisk. 
• Place crust ona baking sheet, brush vinegar mixture over crust. 
• Top with chicken, tomato, and mushrooms, sprinkle with cheeses and green onions.
• Bake at 400 degrees for 15 minutes or until cheeses melt. 

Yield:  8 servings (serving size 1 slice)

Calories:  263 (27% from fat)  FAT 7.8 g (sat 3.6g, mono 2.8 g, poly 0.9 g)  PROTEIN 19.9g, CARB 27.1g, FIBER 0.5g, CHOL 36mg, IRON 2.1mg, SODIUM 563mg, CALC 296mg

English Muffin Strata with Ham and Cheese
Cooking Light, AUGUST 2003

Soy milk made from only soybeans and water works best in this savory custard; look for it in boxes on the organic-foods aisle of the supermarket. It provides each serving with 4.2 grams of soy protein. 

Ingredients:

• 6 English muffins, split
• Cooking spray
• 3/4 cup chopped Canadian bacon (about 3 ounces)
• 1/2 cup (2 ounces) shredded Swiss cheese
• 2 1/2 cups unsweetened soy milk
• 4 teaspoons Dijon mustard
• 1/2 teaspoon dry mustard
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• Dash of ground red pepper
• 2 large eggs
• 2 large egg whites

Directions:

• Cut each muffin half into 6 wedges.
• Arrange half of muffin wedges in bottom of an 8-inch square baking dish coated with cooking spray.
• Top with bacon.
• Sprinkle with half of cheese.
• Arrange remaining muffin wedges over cheese.
• Top with remaining cheese.
• Combine milk and the remaining ingredients, stirring with a whisk until blended.
• Pour milk mixture over muffin mixture.
• Cover and refrigerate 8 hours or overnight.
• Preheat oven to 325°.
• Uncover strata and bake at 325° for 1 hour or until a knife inserted in center comes out clean.
• Let stand 15 minutes before serving.

Yield:  6 servings

CALORIES 253 (30% from fat); FAT 8.3g (sat 2.7g,mono 2.6g,poly 1.3g); PROTEIN 16.4g; CHOLESTEROL 86mg; CALCIUM 130mg; SODIUM 652mg; FIBER 3.4g; IRON 2.9mg; CARBOHYDRATE 29.2g

Dark Fudge Brownie
From Nutritionist Evelyn Tribole
 
Ingredients:

• 1 15 oz. can unseasoned black beans
• 4 oz. unsweetened chocolate
• 1 Tbs. light butter
• 6 egg whites
• 2 cups sugar
• 3 Tbs. all-purpose flour
• 2 Tbs. instant espresso coffee powder
• ½ cup chopped walnuts

Cooking Directions:
Mix ingredients and bake at 350 degrees until firm and golden brown

Chocolate Malted Cookies
Cooking Light, MAY 2005

Ingredients:

• 1 cup packed brown sugar
• 6 tablespoons malted milk powder (such as Carnation)
• 5 tablespoons butter, softened
• 3 tablespoons chocolate syrup
• 1 tablespoon vanilla extract
• 1 large egg
• 2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup milk chocolate chips
• 1/3 cup semisweet chocolate minichips

Cooking Directions:

• Preheat oven to 350°.
• Combine first 6 ingredients in a large bowl; beat with a mixer at medium speed for 2 minutes or until light and fluffy.
• Lightly spoon flour into dry measuring cups; level with a knife.
• Combine flour, baking soda, and salt in a medium bowl; stir with a whisk.
• Gradually add flour mixture to sugar mixture, beating at low speed until well blended.
• Stir in the milk chocolate chips and semisweet chocolate minichips.
• Drop dough by heaping teaspoonfuls 2 inches apart onto baking sheets.
• Bake at 350° for 10 minutes.
• Cool on pans 2 minutes or until firm. Remove cookies from pans; cool on wire racks.

Yield:  2 1/2 dozen cookies (serving size: 1 cookie)

CALORIES 125 (28% from fat); FAT 3.9g (sat 2g,mono 1.5g,poly 0.2g); PROTEIN 1.9g; CHOLESTEROL 14mg; CALCIUM 28mg; SODIUM 124mg; FIBER 0.5g; IRON 0.7mg; CARBOHYDRATE 20.8g

Chocolate Almond Pudding
from Positively Ageless
by Cheryl Forberg

Ingredients:

• 1/4 cup unsweetened natural coca powder
• 1/4 cup cornstarch
• 1/4 tsp. salt
• 2 cups unflavored almond milk
• 1/3 cup agave nectar
• 2 teaspoons pure vanilla extract
• 2 tablespoons toasted, slivered almonds

Cooking Directions:

• In a 1-quart saucepan, combine the cocoa, cornstarch, and salt. 
• Add just enough milk to make a smooth paste. 
• Gradually stir in the agave and the remaining milk.
• Cook over medium heat, stirring constantly, until the mixture begins to thicken. 
• Remove from heat and stir in the vanilla. 
• Pour into 4 serving dishes and chill. 
• Sprinkle with almonds just before serving.

167 calories, 3 grams protein, 32 grams of carbohydrates, 4 grams fat, 2 grams fiber.

Taylor’s Chili:

Ingredients:

• 1 package of 4% lean ground beef
• 1 green bell pepper, chopped
• 1 sweet yellow onion, chopped
• 1 package of McCormick’s hot chili seasoning
• 1 can of light red kidney beans, drained
• 1 can of dark red kidney beans, drained
• 1 can of yellow corn, drained
• 1 can of Bush’s chili hot beans
• 1 can of black beans (either in sauce or if not, drained)
• 1 can of chopped tomatoes (I like to get the kind with basil & garlic)
• ½ cup hickory smoked barbecue sauce
• 3 TBS Worcheshire sauce
• dash of Cinnamon
• Salt or garlic salt if you think it needs it.

Cooking Directions:

• Just brown the meat and sautee the peppers and onions at the same time.
• Drain.
• Dump in everything else and stir. 
• Simmer for about 15 minutes. 

Wa la!  I like to make Jiffy Corn Muffins to go with it.  The chili also tastes really good topped with low fat or non fat cheddar cheese.  : )

Taylor’s Chess Cake Recipe

This is a great recipe when you want a great dessert but you don’t have any time.  It’s also perfect as a “coffee cake” in the morning.  I use the same bowl to mix everything so there’s not much cleanup.

Ingredients:

• 1 stick butter (softened)
• 1 egg (beaten)
• 1 box yellow cake mix
• 2 eggs (beaten)
• 1 8oz package of cream cheese (softened)
• 1 box powdered sugar
• ½ cup chopped nuts (I like to use Walnuts chopped really fine.  Nut-haters don’t even notice there’s nuts in the recipe!)

Cooking Directions:

• Preheat oven to 350 degrees.
• Combine the first 3 ingredients.  It will look like cookie dough. 
• Spread it in a 9 x 12 glass baking dish that has been sprayed with Pam.
• Combine the last 4 ingredients. 
• Pour on top.
• Bake at 350 degrees for 45 minutes.
• Cool on wire rack.

Cut into squares and enjoy!  Some like it re-heated in the microwave.  Some like it chilled in the refrigerator.  One of my friends even serves it with vanilla ice cream and caramel sauce on top!

Kevin's Carrot Cake Smoothie

Ingredients:

• 8 oz. Soy milk
• Whey protein powder
• Bolthouse Farms Pressed Carrot Juice made into ice cubes. Use ½ the tray
• 1 ripe bananna
• 1 cup ripe Papaya
• ¼ cup dates
• ¼ cup walnuts
• 1 tsp. Cinnamon

Blend ingredients until smooth.

This recipe is a bit “relaxed” when it comes to quantities.  Not sweet enough?  Add another bananna.  Like more cinnamon?  Throw it in.  Start with the soy milk and the protein powder.  Then blend in the cubes, papaya and bannna.  Wrap up with the dates, nuts and cinnamon.

Hint: You can buy a fresh papaya, cut it into cubes and freeze individual serving amounts. It will make your smoothie more thick and cold.  Plus it’s so nice to have it handy.

Bailey's Irish Cream Chocolate Cheesecake

Crust:

• 1 1/2 cups chocolate cookie crumbs (I use Oreos)
• 1/3 cup Confectioners' Sugar
• 1/3 cup unsweetened cocoa powder
• 1/4 cup butter

Filling:

• 3 8oz packages Cream Cheese, softened
• 1 1/4 cups white sugar
• 1/4 cup unsweetened cocoa powder
• 3 tablespoons all purpose flour
• 3 eggs
• 1/2 cup sour cream
• 1/4-1/2 cup Bailey's Irish Cream

Cooking Directions:

• Preheat oven to 350.
• In a large bowl, mix the cookie crumbs, confectioner's sugar and 1/3 cup cocoa.
• Add melted butter and stir until well mixed.
• Pat into the bottom of a 9 inch Springform Pan.
• Bake in a preheated oven for 10 minutes and set aside.
• Increase oven temp to 450, after the crust comes out.
• In a large bowl, combine the cream cheese, white sugar, 1/4 cup cocoa and flour.
• Beat at medium speed until well blended and smooth.
• Add eggs one at a time, mixing well after each addition.
• Blend in the sour cream and Irish Cream Liqueur, mixing on low speed.
• Pour filling over baked crust.
• Bake at 450 for 10 minutes.
• Reduce oven temp to 250 and continue to bake for 60 minutes.
• With a knife, loosen cake from rim of pan. Let cool then remove the rim of the pan.
• Chill before serving.
• If the cake cracks, a helpful tip is to dampen a spatula and smooth the top, then sprinkle with some chocolate cookie crumbs. 

Makes 1 9-inch cheesecake, serves approximately 12 people

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