Ginger-Stuffed Baked Apples

4 Rome Beauty apples ¼ cup crumbled gingersnaps (2–4 cookies) 2 Tbs golden raisins 1 Tbs dried currants 1 Tbs light brown sugar 1 tsp minced crystallized ginger ½ tsp ground cinnamon1/8  tsp ground cardamom 4 Tbs honey 1 cup apple cider

Preheat the oven to 375 degrees.

Peel apples, removing skin from only the top half of each. Remove the cores from each. Using a scooper or peeler, remove enough flesh from the center of each to make an inch-wide cavity that reaches almost to the bottom. Place apples in an ovenproof dish just large enough to hold them without touching.

In a small bowl, combine gingersnaps, raisins, currants, sugar, ginger, cinnamon, and cardamom. Spoon mixture into the cavity of each apple. Drizzle a tablespoon of honey over each so it coats the exposed flesh as it drips down. Add cider to the pan.

Bake apples uncovered until soft when pierced with a knife but not collapsing, about 50 to 60 minutes. (After 30 minutes, add more cider if the pan looks dry.)

Cool apples to warm and place in individual bowls or dishes. Spoon some of the liquid from the pan over each apple and serve. Alternately, cool, cover and store them in the refrigerator, up to 3 or 4 days, and bring them back to room temperature before serving.

Makes 4 servings. Per serving: 249 calories, less than 1 g total fat (0 g saturated fat), 65 g carbohydrate, 1 g protein, 5 g dietary fiber, 34 mg sodium.

 

Mushroom Medley with Spinach

2 tsp sesame oil 20 oz assorted mushrooms (shiitake, button, etc), stems trimmed, caps sliced 1 red bell pepper, cut into strips 1 Tbs minced fresh ginger ½–1 Tbs minced garlic, or to taste 1 package (10 oz) ready-to-use spinach leaves, stems removed 6 green onions, cut into thin strips 1 Tbs reduced-sodium soy sauce Salt and freshly ground black pepper, to taste

Heat oil in large nonstick skillet over high heat until hot. Add all mushrooms and sauté until brown and almost tender, stirring constantly, about 10 minutes.

Add bell pepper, ginger and garlic and sauté 1 minute. Add spinach and green onions and stir until spinach wilts, about 2 minutes. Stir in soy sauce. Season to taste with salt and pepper. Transfer to a serving bowl and serve immediately.

Makes 8 servings. Per serving: 44 calories, 1 g total fat (0 g saturated fat), 6 g carbohydrate, 3 g protein, 1 g dietary fiber, 111 mg sodium.

Multibean Medley

8 oz green beans, trimmed and halved crosswise 1 (1 lb) bag frozen edamame 2 tsp olive oil 1 cup onion, finely chopped 3 garlic cloves, finely minced 1 bay leaf Fresh rosemary sprigs, to taste Salt and freshly ground black pepper, to taste 1 can small white beans, rinsed and drained 1 carrot, diced 1 celery rib, diced 1 cup fat-free, reduced-sodium chicken broth 3 Tbs flat-leaf parsley, finely chopped taste

Bring a pot of salted water to a boil. Add green beans and cook at a simmer until crisp-tender, about 4 minutes. Drain and transfer beans to a bowl of ice water. When beans are cool, drain well.

Return pot of water to a boil and add edamame. Cook 4 minutes, drain and rinse under cold water. If edamame are in pods, shell them. (To speed preparation time, use two pots to cook green beans and edamame at the same time.)

In a 4-quart saucepan, heat olive oil. Add onion, garlic, bay leaf, and rosemary. Cook over low heat, stirring, until onion is soft, 3 to 4 minutes.

Add white beans, carrots, celery, and stock. Bring to a simmer and cook, covered, about 10 minutes, stirring occasionally. Add green beans and edamame and simmer, uncovered, until just heated through. Season to taste with salt and pepper. Stir in parsley. Discard bay leaf and rosemary sprigs and serve.

Makes 6 servings. Per serving: 199 calories, 4 g total fat (less than 1 g saturated fat), 25 g carbohydrate, 14 g protein, 6 g dietary fiber, 328 mg sodium.

Southwestern Meatloaf

½ cup rolled oats (not quick cooking or instant) 2 egg whites, beaten until frothy 1 can (14 oz) diced tomatoes 1¼ lbs ground turkey 1 Tbs chili powder 1 tsp oregano 1 package frozen spinach, defrosted, squeezed dry and finely-chopped ½ cup small (nibblet) corn kernels (frozen, canned, or fresh) Salt and freshly ground black pepper, to taste ¼ cup chili sauce or ketchup

Preheat oven to 375 degrees.

In a large bowl, use a fork to mix together oats, egg whites and tomato. Blend in turkey, chili powder, and oregano. Mix in spinach and corn until well blended. Season to taste with salt and pepper.

Transfer meatloaf to an 8-by-5-by-3-inch loaf pan. Bake, uncovered, for 45 minutes. Spread chili sauce or ketchup over top. Continue baking until the juices run clear when the meatloaf is pierced with knife or the temperature in the center registers 165 degrees.

Transfer meatloaf from the oven to a rack on a counter and let sit 15 minutes before slicing. Makes 8 servings. Per serving: 172 calories, 7 g total fat (2 g saturated fat), 12 g carbohydrate, 16 g protein, 3 g dietary fiber, 420 mg sodium.

Turkey, Spinach and Apple Wrap

1 Tbs reduced-fat mayonnaise 2 tsp honey mustard 2 whole-wheat lavash wraps or flour tortillas 2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce 4 thin slices turkey breast (4 ounces) ¼ Granny Smith apple, sliced paper-thin

Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.

Makes two wraps, or 2 servings. Per serving: 234 calories, 7 grams total fat (1 g saturated fat), 27 g carbohydrate, 20 g protein, 3 g dietary fiber, 294 mg sodium.