Recipes from October 14, 2009

Weekly recipes for October 14, 2009

Breakfast in a Mug

You will need to adjust the timing to your microwave oven's specifics. Unlike most microwaved eggs, these come out fluffy and light.

2-3 teaspoons butter
1 tablespoon milk or water
1-2 eggs
Salt, pepper to taste
Shredded cheese

1. Place the butter in a 12-ounce microwave-safe mug or small bowl. Microwave on high for 20 to 40 seconds, or until melted and sizzling.

2. Add the milk, eggs, salt and pepper, and whisk with a fork. If you're using one egg, microwave it on high about 35-45 seconds, or until it just begins to set, stopping halfway through to give it a quick stir with a fork. For two eggs, it may take 1 to 2 minutes.

3. Remove eggs from microwave when they are still soft and moist in the center. Sprinkle with cheese and let sit for a minute or two to set.

-- Adapted from Dorm Room Recipes

(Quick Study Cooking)

Provencal Mushrooms w/White Bean Stew

Makes about 9 cups

Preparation time: less than 15 minutes

Cooking time: less than 30 minutes

2 tablespoons olive oil
1 pound package sliced crimini mushrooms
1 cup chopped onion
1 teaspoon minced garlic
3/4 teaspoon dried thyme
2 (14-ounce) cans vegetable broth
1 (14 1/2-ounce) can undrained stewed tomatoes
1/4 cup dry white wine
2 (15- to 19-ounce) cans rinsed cannellini beans

In a Dutch oven, heat oil on medium until hot. Add mushrooms, onion, garlic and thyme; cook and stir 7 minutes or until onion is tender and mushrooms are softened. Add broth, tomatoes and liquid and wine; bring to a boil. Cover and simmer 15 minutes to blend flavors. In a small bowl, mash 1 cup beans until smooth; add to stew. Stir in remaining beans; heat until hot. Serve immediately.

Per cup: 143 calories, 6 grams protein, 3 grams fat (22 percent calories from fat), 0.4 gram saturated fat, 21 grams carbohydrate, no cholesterol, 638 milligrams sodium, 5 grams fiber.

Garlic and Herb Stuffed Leg of Lamb

Makes 20 (3-ounce cooked weight) servings

Preparation time: 25 minutes

Cooking time: garlic: 30 minutes; lamb: about 2 hours; standing time: 15 minutes

2 large garlic bulbs
2 tablespoons olive oil
3/4 teaspoon salt, divided
3/4 teaspoon pepper, divided
1/4 cup olive oil
1 tablespoon fresh lemon juice
1 tablespoon minced shallots
1 (5- to 6-pound) well-trimmed boneless leg of lamb
3 tablespoons chopped fresh rosemary
1 teaspoon dried thyme
2 teaspoons lemon zest

Heat oven to 425 degrees. Cut off pointed ends of garlic bulbs. Place each bulb on a piece of foil and drizzle each bulb evenly with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon each salt and pepper. Fold foil to seal. Bake 30 minutes; cool. Squeeze pulp from garlic; mash and set aside.

Meanwhile, whisk together the 1/4 cup oil, lemon juice and shallots; brush inside of lamb with half of oil mixture and sprinkle with 1/4 teaspoon each salt and pepper. Spread inside with mashed garlic and sprinkle with rosemary, thyme and lemon zest. Roll lamb; tie with string at 1-inch intervals. Place on rack in roasting pan. Brush with remaining oil mixture. Sprinkle with remaining salt and pepper. Bake 25 minutes; reduce heat to 350 degrees. Bake 1 hour and 45 minutes longer or until meat thermometer inserted into thickest part registers 145 degrees. Let stand 15 minutes. Slice and serve. (Adapted from Southern Living magazine.)

Per serving: 186 calories, 24 grams protein, 9 grams fat (46 percent calories from fat), 2.4 grams saturated fat, 1 gram carbohydrate, 73 milligrams cholesterol, 158 milligrams sodium, no fiber.

Orzo w/Cranberries and Sausage

Makes 4 servings

Preparation time: 15 minutes

Cooking time: 20 minutes; standing time: 10 minutes

1/2 pound reduced-fat mild sausage links
1 small chopped onion
1 1/2 cups whole-wheat or regular orzo
3 1/2 cups fat-free chicken broth
1 1/2 cups any orange juice
1/2 cup dried cranberries
1/2 teaspoon dried sage

Coat a large nonstick skillet with cooking spray; heat to medium. Add sausage and onion and cook 5 minutes, stirring frequently, or until browned. Remove sausage from skillet; chop into 1/4-inch pieces. Return to skillet with onion. Stir in orzo, broth, juice, cranberries and sage; bring to boil, stirring occasionally. Reduce heat and simmer, covered, 15 minutes, until most of the liquid is absorbed. Remove from heat; let stand, covered, 10 minutes. Toss and serve.

Per serving: 407 calories, 21 grams protein, 3 grams fat (6 percent calories from fat), 0.6 gram sat. fat, 73 grams carbohydrate, 28 milligrams cholesterol, 673 milligrams sodium, 10 grams fiber.