Baked Sweet Potatoes with Black Beans

Baked Sweet Potatoes with Black Beans By Chef K.T. Murphy Ingredients: 15oz can black beans, rinsed 4 medium-sized sweet potatoes, scrubbed 1 tbsp extra-virgin olive oil 2 medium tomatoes, diced 1 tsp ground coriander 1 tsp ground cumin ¾ tsp salt ¼ cup reduced-fat sour cream ¼ cup fresh cilantro, chopped Instructions: Preheat oven to…

Very Easy BBQ Chicken Sandwich

Very Easy BBQ Chicken Sandwich By Chef K.T. Murphy Ingredients: 1 1/2 cup lite mayonnaise 1/4 c white wine vinegar 1 tablespoon pepper 1 teaspoon Creole mustard 2 garlic cloves, minced 2 teaspoons horseradish 1/4 cup water 3 cups shredded cooked chicken 5 slices low fat wheat bread, toasted Lettuce Tomato slices Pickle slices Instructions:…

Bangin’ July Fourth Potato Salad

Bangin’ July Fourth Potato Salad By Chef K.T. Murphy Ingredients: 3 1/2 pounds red potatoes 1 cup lite mayonnaise 1 (4.5 ounce) can of green chilies, chopped 1/3 cup cilantro, chopped 3 green onions, chopped 2 Tablespoons lime juice 1 garlic clove, minced 4 slices of bacon, cooked and crumbled Instructions: Place a large pan…

Beef Pasta with Red Peppers

Beef Pasta with Red Peppers By Chef K.T. Murphy Ingredients: 1 lb penne pasta 1 tbsp olive oil 1 medium onion, chopped 2 cloves garlic, crushed 1 lb ground beef 1/2 tsp ground fennel 1 14oz can tomatoes 2 red peppers, halved and sliced 1/2 cup water 1 small beef stock cube 1 tsp sugar…

Black Bean & Vegetable Soup

Black Bean & Vegetable Soup By Chef K.T. Murphy Ingredients: 1 lb dried black beans (or other beans your choice) 8 cups water 1 ½ tsp salt ½ cup dry red wine 2 tsp dried basil 1 tsp dried marjoram ¼ tsp pepper 2 cups onions, chopped 2 cups red potatoes, chopped 1 cup celery,…

Blackberry Sizzle Topping

Blackberry Sizzle Topping By Chef K.T. Murphy Ingredients: 1/2 teaspoon low fat margarine 1/2 cup blackberries 1/4 cup lite maple syrup 1/8 teaspoon nutmeg Instructions: Place the margarine in a skillet over low heat. Let the margarine melt completely. Place the blackberries in the melted margarine. Cook 3 minutes or until the fruit just starts…

Bran Muffin Trifle

Bran Muffin Trifle By Chef K.T. Murphy Ingredients: 3 cups coarsely crumbled low-fat bran muffins (about 3 medium muffins) 4 cups assorted fresh fruit chunks 2 cups nonfat or low-fat vanilla or fruit-flavored yogurt Instructions: Place half the muffin crumbs in a 2 1/2-quart glass bowl or airtight container. Arrange fruit in 3 1/2 cup…

Breaded Tofu for Kids

Breaded Tofu for Kids By Chef K.T. Murphy Ingredients: 1 carton extra-firm tofu ¼ cup cornmeal ¼ cup wholemeal flour ¼ cup fine breadcrumbs Salt and pepper to taste Instructions: Drain the tofu from its liquid, but keep it moist. Slice lengthwise into 16 equal size pieces. In a small bowl, combine flour, cornmeal, breadcrumbs…

Broccoli and Walnut Stir-Fry

Broccoli and Walnut Stir-Fry By Chef K.T. Murphy Ingredients: 2 onions, chopped 2 carrots, chopped 2 tbsp oil 2 tbsp walnuts 1 cup of vegetable broth 1 cup mushrooms, such as fresh shiitake, sliced 1 head of broccoli, coarsely chopped 1 tbsp cornstarch, dissolved in 2 tablespoons cold water 3 tbsp soy sauce Salt and…

Broccoli & Tuna Hot Wraps

Broccoli & Tuna Hot Wraps By Chef K.T. Murphy Ingredients: 1 can cream of mushroom soup, undiluted 1 cup milk 1 can (12 oz) tuna, drained and flaked 1 cup shredded cheddar cheese 1 small onion, chopped 6 flour tortillas (6”) ½ cup tomatoes, chopped 2 ½ cups cooked broccoli florets Instructions: Preheat oven to…

Butternut Squash Polenta

Butternut Squash Polenta By Chef K.T. Murphy Ingredients: 1 tsp olive oil 3 ¼ cups vegetable broth 1 clove garlic, minced ¼ tsp pumpkin pie spice ¼ tsp ground ginger ½ cup cooked butternut squash, pureed 1 cup dry polenta 2 ounces of fat-reduced cream cheese, cubed ¼ cup Parmesan cheese, grated Fresh parsley Salt…

Carrot Custard Casserole

Carrot Custard Casserole By Chef K.T. Murphy Ingredients: 1 pound baby carrots 3 large eggs 1/2 cup skim milk 1/3 cup evaporated skim milk 1/4 teaspoon ground nutmeg 1/8 teaspoon pepper Instructions: Place the carrots in a pan of water that just barely covers the carrots. Place the pan over medium high heat and bring…

Cauliflower Salad

Cauliflower Salad By Chef K.T. Murphy Ingredients: 1 C. shredded carrots 1 C. sliced cauliflower ½ C. chopped pecans 1 C. spinach or other greens Black pepper Directions: Slice cauliflower in ¼ to 1 inch slices. Tear greens into small pieces. Toss all ingredients together. Add pepper to taste. Chill and serve with your choice…

Celery Soup with Feta Cheese

Celery Soup with Feta Cheese By Chef K.T. Murphy Ingredients: 10 oz celery, thinly sliced 1 small onion, diced 1 tbsp extra-virgin olive oil 1 tbsp all-purpose flour 1 cup of vegetable stock (ideally low sodium) ½ cup skim milk Juice of 1 lemon 3 oz feta cheese, diced Handful of fresh parsley, chopped Instructions:…

Cheesy Tarragon Fish

Cheesy Tarragon Fish By Chef K.T. Murphy Ingredients: 1 lb. fish filets ½ C. plain nonfat yogurt 1 teaspoon tarragon 1 oz. grated reduced-fat mozzarella cheese Cooking spray Directions: Arrange fish in nonstick casserole, which has been coated with cooking spray. Bake uncovered at 450 degrees F for 5 minutes. Drain off liquid and mix…

Sweet Cherry and Vegetable Summer Salad

Sweet Cherry and Vegetable Summer Salad By Chef K.T. Murphy Ingredients: 2 cups fresh sweet cherries, pitted 1 cup sugar snap peas 1 cucumber, seeded and sliced 1 cup radishes, sliced 2 tablespoons white wine vinegar 1 tablespoon Balsamic vinegar 1 teaspoon sesame oil 1 teaspoon sesame seeds, toasted 1/8 teaspoon pepper Instructions: Fill a…