Wednesday Meals

It's Wednesday...half-way to the weekend. Hopefully, you're week is going great so far. Here's today's recipes. Enjoy!

SWEET POTATO AND KALE FRITTATA WITH GOAT CHEESE

The first two recipes come the November 2012 issue of Vegetarian Times, pages 34 and 32. It begins, "Two fall produce favorites are paired here in a frittata that’s bursting with color, flavor, and texture. Crumbled goat cheese adds a creamy tang, but you could substitute any other type of grated or crumbled cheese." Both serve 4 in 30 minutes or less.

You can view this online here.1 medium sweet potato, peeled and cut into 1/2-inch pieces (12 oz.)

8 large eggs

1 Tbs. Dijon mustard, divided

1 tsp. apple cider vinegar

1 Tbs. olive oil

1 small onion, diced (1 cup)

4 large curly kale leaves, ribs removed, leaves torn into 2-inch pieces

1/2 cup crumbled goat cheese (2 oz.)

Preheat oven to 400°F. Place sweet potato pieces in medium microwave-safe bowl. Add 1/2 cup water, cover, and microwave on high power 5 minutes, or until tender. Drain.

Meanwhile, whisk together eggs, mustard, and vinegar; season with salt and pepper, if desired.

Coat large ovenproof nonstick skillet with cooking spray. Add oil, and place over medium-high heat. Add onion, and sauté 3 minutes, or until onion begins to soften. Add kale, and cook 2 minutes, or until kale is wilted but still bright green. Add sweet potato, and toss to blend, arranging vegetables over bottom of skillet.

Carefully pour eggs over top without displacing vegetables. Cook 3 minutes, or just until bottom of frittata is set.

Transfer skillet to oven. Bake 10 minutes, or until frittata is set in center.

Using heat-proof spatula, loosen frittata from skillet, and slide out onto platter. Sprinkle with cheese; let stand 1 to 2 minutes to soften cheese. Cut frittata into 4 wedges, and serve.

nutritional information Per Wedge: Calories: 298; Protein: 18 g; Total Fat: 16 g; Saturated Fat: 6 g; Carbohydrates: 21 g; Cholesterol: 379 mg; Sodium: 318 mg; Fiber: 3 g; Sugar: 6 g; Gluten-Free

ROSEMARY RATATOUILLE FRITTATA

This one starts off, "Most ratatouille recipes call for seasoning the vegetable combination with a blend of herbs. Here, the mixture is flavored simply with fresh rosemary so that the vegetables take center stage." It can be viewed online here.

2 Tbs. olive oil

3 cloves garlic, minced (1 Tbs.)

2 tsp. finely chopped fresh rosemary, plus 4 small sprigs for garnish

1 small Japanese eggplant (4 oz.), cubed

1 small zucchini (4 oz.), cubed

1 small onion, diced (1 cup)

1/2 large red bell pepper, cubed

1/2 cup canned crushed tomatoes

2 1/2 tsp. red wine vinegar, divided

8 large eggs

Preheat oven to 400°F. Coat ovenproof nonstick skillet with cooking spray. Add oil; heat over medium-high heat. Add garlic and chopped rosemary. Cook 30 seconds. Add eggplant, zucchini, onion, and bell pepper. Sauté 2 minutes. Add tomatoes, 1 tsp. vinegar, and 1/2 cup water. Cover; cook 8 minutes.

Whisk together eggs and remaining 1 1/2 tsp. vinegar in bowl.

Scrape ratatouille into bowl. Recoat skillet with cooking spray, and return to medium-high heat. Pour in eggs, and cook 1 minute. Spoon 2 cups ratatouille over eggs. (Reserve any remaining ratatouille for another use.) Place skillet in oven, and bake 8 minutes, or until set.

Loosen frittata from skillet using heat-proof spatula. Slide out onto platter. Cut into 4 wedges, garnish each with rosemary sprig, and serve.

nutritional information Per Wedge: Calories: 219; Protein: 14 g; Total Fat: 15 g; Saturated Fat: 4 g; Carbohydrates: 8 g; Cholesterol: 372 mg; Sodium: 172 mg; Fiber: 2 g; Sugar: 3 g; Gluten-Free

PUMPKIN BREAD

Years ago, I got hooked on Breaking Bread with Father Dominic on (if I remember correctly) the Food Network. Unfortunately, the show has since left the air, at least where I live, although the episodes can still be found here. Check out his website, The Bread Monk, at http://www.breadmonk.com/. Yield: 2 loaves.

Dough:

2 packages Fleischmann's Active Dry Yeast

1/2 cup warm water (100-110 F)

1 1/4 cups skim milk

1/2 cup margarine

1/2 cup sugar

1 1/2 teaspoons salt

1 cup canned pumpkin

1 1/2 teaspoons cinnamon

1/4 teaspoon cloves, ground

1/4 teaspoon ginger

1/4 teaspoon nutmeg

1 teaspoon orange peel, grated

1 egg, beaten

2 cups bread flour

4 to 4 1/2 cups all-purpose flour

Solid shortening to coat 1 large bowl and two 9 x 5 x 3-inch loaf pans

Filling:

1/2 cup sugar

1 tablespoon cinnamon

Icing:

1 cup confectioners' sugar

5 teaspoons milk

Add yeast to 1/2 cup warm water & let stand for 10 minutes.

In large measuring cup or medium-sized saucepan, heat milk & margarine to 135 degrees (1 1/2 minutes in microwave and 4 minutes in saucepan). Pour this liquid into bowl, adding sugar, salt, canned pumpkin, cinnamon, cloves, ginger, nutmeg & grated orange peel. Let this mixture cool to lukewarm. Add egg.

Add 2 cups bread flour & mix thoroughly (you may use a mixer). Fold in yeast & all-purpose flour to make a soft dough. Knead until smooth & satiny, 10 minutes by hand, or 4 minutes in electric mixer or food processor fitted with dough hook. Place in greased bowl, turning to coat thoroughly. Cover with a damp towel & allow to rise in a warm, draft-free place until doubled, about 1 hour.

Combine sugar & cinnamon to make filling.

Knead down dough. Turn onto a lightly floured surface, divide into 2 equal portions, and let rest for 10 minutes. Grease two, 9 x 5 x 3-inch loaf pans.

Roll out half the dough into a rectangle 15 x 7 inches and sprinkle half with the filling. Roll up, starting at the smaller edge. Seal the edge and place the seam on the bottom of loaf pan; tuck in ends. Repeat with rest of dough. Cover with a damp towel and allow to rise in a warm, draft-free place until just above the edge of the pan.

Preheat oven to 350 degrees. Bake 30 to 35 minutes, until golden brown. Allow to cool.

Combine confectioners' sugar with milk & drizzle loaves with icing.

CRANBERRY STUFFED ACORN SQUASH

Peggy Trowbridge Filippone, About.com's Homecooking guide, writes, “Oragne marmalade, cranberries, brown sugar, sweet onion, and spices sweeten up stuffed acorn squash cooked in the microwave. Kids may even consider this dessert!”

Prep Time: 10 minutes; Cook Time: 20 minutes; Total Time: 30 minutes; Yields 4 servings

Ingredients:

2 (1-pound) acorn squash

1-1/2 cups fresh or frozen cranberries

1/4 cup finely-minced sweet onion

3 Tablespoons orange marmalade or orange juice

2 Tablespoons brown sugar

2 Tablespoons butter, melted but cool

1 teaspoon lemon juice

1/4 teaspoon fresh-grated nutmeg

1/4 teaspoon ground cinnamon

1/4 teaspoon kosher salt

Preparation:

Pierce the acorn squash all over with a fork or sharp knife so it will not burst in the microwave. Cook on High for 6 to 10 minutes (microwave power levels vary, so check). Turn the squash over, if necessary, and cook an additional 3 to 5 minutes until fork-tender. Remove from microwave and let rest for 10 minutes.

While the acorn squash is resting, stir together cranberrries, sweet onion, marmalade or orange juice, brown sugar, butter, lemon juice, nutmeg, cinnamon, and salt until well-combined. Place mixture in a micro-safe bowl, cover with plastic wrap (venting to let air pressure escape), and cook on High for 3 minutes. Remove and stir. Cook an additional 2 to 3 minutes or until cranberries have popped and softened. Remove and let cool slightly while you proceed with the acorn squash.

Cut the acorn squash in half from stem to point and remove seeds. Place cut-side up on a platter. Fill with the cranberry mixture. If necessary, cover and reheat on a micro-safe platter on High for 1 to 3 minutes, until heated through. Let rest 5 minutes before serving.

BAKED MACARONI AND CHEESE

I'm not sure where this, or the next recipe are from; no doubt, an old emailing list.

12 oz uncooked macaroni, elbow-type

1/2 cup fat-free sour cream

12 oz fat-free evaporated milk

8 oz low-fat cheddar or Colby cheese, shredded

1 Tbsp Dijon mustard

1/4 tsp table salt

1/4 tsp black pepper

1/8 tsp ground nutmeg

2 Tbsp dried bread crumbs

2 Tbsp grated Parmesan cheese

Preheat oven to 350ºF.

Cook pasta according to package directions without added fat or salt; drain & transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside. Heat milk in small saucepan over medium heat until tiny bubbles appear just around the edges. Reduce heat to low, add cheese & simmer until cheese melts, stirring constantly with wire whisk, about 2 minutes; remove from heat & stir in mustard, salt, pepper & nutmeg.

Add cheese mixture to pasta; mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs & Parmesan cheese; sprinkle over pasta. Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.

Serves: 8; 5 Points

CROCKPOT MACARONI AND CHEESE

time to make 1 1/2 hours 20 min prep

3/4 finely chopped onion

3/4 finely chopped green bell pepper

3 1/2 cups hot cooked elbow macaroni (about 1 1/2 cups uncooked)

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon fresh ground red pepper

1 1/2 cups 1% low-fat milk

1 cup shredded cheddar cheese

2 ounces processed cheese (Velveeta)

1 (2 ounce) jar diced pimentos, drained

Coat large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion & bell pepper; sauté 5 minutes or until tender. Place onion mixture & macaroni in 3-quart electric slow cooker coated with cooking spray.

Place flour & next 4 ingredients in small bowl; gradually add milk, stirring with whisk until well blended. Add milk mixture, cheeses, & pimiento to slow cooker; stir well. Cover lid; cook on high-heat setting 1-1/2 hours or until thick & creamy, stirring after 1 hour.

Nutrition Facts

Calculated for 1 serving (315g); Recipe makes 4 servings

Calories 418, Calories from Fat 136 (32%)

Amount Per Serving %DV: Total Fat 15.1g 23%, Saturated Fat 9.0g 44%, Polyunsat. Fat 0.9g, Monounsat. Fat 4.2g, Trans Fat 0.0g, Cholesterol 43mg 14%, Sodium 520mg 21%, Potassium 357mg 10%, Total Carbohydrate 49.3g 16%, Dietary Fiber 3.3g 13%