Healthy Recipe

This month's recipes are vegetarian*: Phyllo Pizza that is low in calories, carbs and fat, a Fragrant Millet Pilaf that makes a great entree, and Provincial Tomatoes that will make your mouth water. And don't forget to check out the Food Fact at the bottom of the recipes.

Phyllo Pizza - Vegetarian
Cook Time: 20 minutes at 375
Yield: 24 2" squares

4 ounces feta cheese, crumbled (1 cup)
1 tablespoon chopped fresh oregano
2 tablespoons extra-virgin olive oil
1/2 teaspoon freshly ground pepper
8 sheets phyllo dough
1/4 cup soy butter, melted
3 large plum tomatoes (9 oz.), sliced
1/2 cup very thinly sliced red onion

Heat oven to 375 degrees. Grease a 15-1/2 x 10-1/2-inch jelly-roll pan.

1. Toss feta with oregano, oil and pepper in small bowl until combined.

2. Arrange 1 sheet phyllo dough in prepared pan and brush lightly with butter. Layer with remaining phyllo, buttering each sheet.

3. Arrange tomatoes on top.

4. Sprinkle with feta mixture, then onion.

Nutritional Info: Calories: 65; Total fat: 5g (sat: 2g); Cholesterol: 9mg; Sodium: 104mg; Carbohydrate: 4g; Protein: 1g

Alternative/Optional Toppings (not included in nutritional information): spinach, Kalamata olives, reduced fat feta cheese, basil

From Fitness & Freebies

Fragrant Millet Pilaf
Prep Time: 15 min
Cook Time: 1 hr, 5 min
Yield: 4 servings

1 tablespoon olive oil
1 cup minced onion
1 cup millet
1 teaspoon ground coriander seed
1/4 teaspoon ground cinnamon
1 pinch saffron threads
1 teaspoon salt
ground pepper to taste
2 3/4 cups water
8 ounces firm tofu
2/3 cup white wine
1/3 cup minced shallots
2 cloves garlic, minced
1 1/3 cups frozen corn kernels
1 teaspoon grated orange zest
1 1/2 cups chopped tomatoes

1. In a heavy saucepan, heat the olive oil over medium heat. Add the onion and saute for 5 minutes, stirring frequently.

2 Mix the millet, coriander and cinnamon into the saucepan; saute for another minute or two, stirring constantly. Stir in the saffron threads, salt, pepper, and water. Bring the mixture to a boil over high heat, then cover the pan, and simmer for 30 minutes.

3. While the millet simmers, prepare the tofu: cut the tofu into small cubes about the size of peas. Place the tofu in a saucepan, and cover it with the white wine. Add the shallots and the garlic. Place the pan over medium-high heat until the wine comes to a simmer, then turn the heat to low. Simmer the tofu for 10 minutes or until the wine is reduced by half.

4. When the millet has simmered for 30 minutes add it and its cooking liquid to the tofu. Mix in the corn and the orange rind. Stir well, then cover the pan and continue cooking for 5 minutes.

5. Stir the tomatoes into the millet. Season with salt and pepper, then spoon the millet pilaf onto plates. Garnish with the chopped green onions and serve.

Nutritional Info: Calories: 423, Total Fat: 11.3g, Cholesterol: 0mg, Sodium: 610mg, Total Carbs: 60.5g (Fiber: 8.9g), Protein: 17.7g


Provincial Tomatoes
Yield: 20 tomato slices, 4 servings
Prep: 10 min
Cook: 3 min

2 large tomatoes cut into 1/4-inch slices
salt and pepper to taste
1 tablespoon olive oil, or as needed
1/2 cup grated Parmesan cheese
1/4 cup grated Asiago cheese
1/4 cup dry bread crumbs
2 tablespoons dried parsley

1. Preheat your oven's broiler.

2. Place tomato slices in a single layer on a baking sheet or in a baking dish, season with a little salt and pepper, and drizzle with olive oil. Mix together the Parmesan cheese, Asiago cheese, bread crumbs and parsley; sprinkle over the tomato slices. Drizzle a little bit more olive oil over the top.

3. Broil for 5 minutes, or until the top is golden and toasty.

Nutritional Info: Calories 159, Fat: 9.8g, Cholesterol: 16 mg, Sodium: 385 mg, Carbs: 10,7 mg (Fiber 1.4 mg), Protein: 8.7 mg


Food Fact: Millet has more protein (6 to 11%) than rice, but somewhat less than wheat; it is rich in vitamins A and B (including B17), iron, phosphorus, magnesium and manganese. Millet is mainly used in porridges, cooked like rice, and milled into meal and flour. It can be used for flatbreads, but cannot be used for leavened bread. Toasting millet before cooking enhances its naturally bland flavor.

*may not be suitable for strict vegans

Posted April 2007 | Permanent Link

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