Wednesday, July 14, 2004

Rob and Sarah's favorite recipes

These recipes are from Rob and Sarah Schroeder's favorite food magazine, Cooking Light. The Schroeders have learned to adapt the recipes to suit their tastes and lifestyles. They made the taco salad, for instance, without chicken. And because Rob can't eat chocolate, Sarah made bread pudding for him spiced with cinnamon.

Black Bean-Taco Salad with Lime Vinaigrette


1/4 cup chopped, seeded tomato

1/4 cup chopped, fresh cilantro

2 tablespoons olive oil

1 tablespoon cider vinegar

1 teaspoon grated lime zest

1 tablespoon lime juice

1/4 teaspoon salt

1/4 teaspoon ground cumin

1/4 teaspoon chili powder

1/4 teaspoon black pepper

1 garlic clove, peeled


8 cups thinly sliced iceberg lettuce

11/2 cups chopped, ready-to-eat roasted skinned, boned chicken breast (about 2 breasts)

1 cup chopped tomato

1 cup chopped green bell pepper

1 cup finely diced red onion

1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

1 (15-ounce) can black beans, rinsed and drained

4 cups fat-free tortilla chips (about 4 ounces)

Process vinaigrette ingredients in blender or food processor until smooth. Cover and refrigerate until ready to serve.

To prepare salad, combine lettuce with all of remaining ingredients except chips in large bowl. Add vinaigrette and toss well. Serve with chips. Makes 4 servings.

Nutrition per serving: calories, 402; fat, 12 grams; carbohydrates, 52 g.

Corn and Sun-Dried Tomato Quesadilla with Smoked Mozzarella

1/4 teaspoon olive oil

2 (6-inch) corn tortillas

Cooking spray

1/3 cup fresh or frozen (thawed) corn kernels

1 tablespoon chopped red onion

11/2 teaspoons sun-dried tomato sprinkles

1/8 teaspoon salt

1/8 teaspoon black pepper

1/4 cup (1 ounce) shredded, smoked mozzarella

Pour oil on one side of a tortilla. Place second tortilla over oiled side of first tortilla, and rub tortillas together to spread oil evenly over both tortillas.

Hear large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add corn, cook 4 minutes or until lightly browned, stirring occasionally. Remove corn to bowl. Add onion, sun-dried tomato, salt and pepper to pan; saute 1 minute. Add to the corn mixture. Wipe pan with paper towels; recoat with cooking spray.

Heat pan over medium-high heat. Place one tortilla, oiled-side down, in pan. Sprinkle 2 tablespoons grated cheese over tortilla and top with corn mixture. Sprinkle with remaining 2 tablespoons cheese; top with remaining tortilla, oiled side up. Cook 2 minutes on each side or until cheese melts and tortilla is crisp. Cut into 4 wedges. Makes 1 serving.

Nutrition per serving: calories, 257; fat, 9 g; carbohydrates, 37 g.

Black Bean Salsa

1/3 cup finely chopped red bell pepper

1/4 cup finely chopped red onion

1/4 cup chopped cucumber

1/4 cup diced plum tomato

2 tablespoons chopped celery

2 tablespoons chopped seeded jalapeno pepper

1 tablespoon chopped fresh basil

2 tablespoons olive oil

2 tablespoons balsamic vinegar

1 tablespoon lime juice

11/2 teaspoons minced fresh thyme or 1/2 teaspoon dried

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon black pepper

3 garlic cloves, minced

2 (15-ounce) cans black beans, rinsed and drained

Combine all ingredients and stir well. Cover and chill 2 hours before serving. Makes 16 servings.

Nutrition per 1/4 cup serving: calories, 91; fat, 2 g; carbohydrates, 14 g.

Chocolate-Chunk Bread Pudding

13/4 cups cubed (1/2-inch) Hawaiian Sweet Bread

2/3 cup 2% reduced-fat milk

2 tablespoons sugar

11/2 tablespoons unsweetened cocoa

1 tablespoon Kahlua or other coffee-flavored liqueur

1/2 teaspoon vanilla extract

1 large egg, lightly beaten

Cooking spray

1 ounce semisweet chocolate, coarsely chopped

2 tablespoons frozen fat-free whipped topping, thawed

Preheat oven to 350 degrees. Arrange bread cubes in single layer on baking sheet. Bake at 350 degrees 5 minutes or until toasted. Remove bread from oven.

Combine milk, sugar, cocoa, Kahlua, vanilla and egg in medium bowl, stirring well with whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4 hours.

Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups coated with cooking spray; sprinkle evenly with half of chocolate. Divide remaining bread mixture between ramekins; top with remaining chocolate.

Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1 inch. Bake at 325 degrees 35 minutes or until set. Serve each pudding warm with 1 tablespoon whipped topping. Makes 2 servings.

Nutrition per serving: calories: 319; fat, 11 g; carbohydrates, 45 g.

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