Recipe and Image Copyright © 2008 Jennifer Iserloh

Creamy refried beans are a perfect side dish for any Mexican main course. Beans and smoky bacon are a delectable combo but I use turkey bacon to keep them light and low-fat.

Serves 4

Ingredients

1 tablespoon olive oil
5 slices turkey bacon, chopped
1 small white onion or 1/2 red onion, chopped
1 jalapeño pepper, seeded, chopped
2 garlic cloves chopped
2 15-ounce cans of black beans, drained and rinsed
½ teaspoon dried or fresh oregano
1/4 teaspoon salt (optional)
1/4 cup cilantro leaves, chopped

Directions

Heat a large skillet over medium-high heat. Add the oil, bacon, onion, jalapeño, and garlic. Cook 4-5 minutes stirring occasionally until the bacon becomes fragrant and the onions soften. Add the beans, oregano, and 1/2 cup of water.

Occasionally stir and mash the beans with the back of a wooden spoon as they cook 15-20 minutes more. Add an additional 1/4 cup water if the beans mixture becomes too dry. Stir in salt if needed and sprinkle with cilantro. Serve immediately.

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Make It A Meal

• Guacamole
• Jalapeno flank steak
• Cinnamon Rice Pudding

Wine Pairings

Gewürztraminer, Rose

Image Copyright © 2008 Jennifer Iserloh
Recipe Copyright © 2003-2008 Jennifer Iserloh

Asparagus is the quintessential spring vegetable but is easy to find year-round. Balsamic mixed with chicken broth and cornstarch adds a sweet-and-sour flavor to this dish. Top with grilled, sliced chicken to make it a meal.

Serves 4

Ingredients

2 tablespoons balsamic vinegar
1 tablespoon cornstarch
1 tablespoon olive oil
2 cloves garlic, minced or thinly sliced
1 bunch green asparagus, trimmed, cut in half
½ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup reduced-sodium chicken broth
¼ cup fresh basil leaves
1/2 cup cubed fresh mozzarella

Directions

In a small bowl combine vinegar and cornstarch. Set aside. Warm the olive oil in a medium skillet over medium-high heat. Add the garlic and cook 30 seconds until it becomes fragrant. Add the asparagus and cook 2-3 minutes until it begins to brown. Add salt and pepper.

Add the chicken stock and cover. Cook 3-4 minutes until the asparagus is crisp tender. Stir in the balsamic mixture and reduce the heat to low. Stir until a thick sauce forms. Off the heat stir in the mozzarella and basil. Serve immediately.

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Make It A Meal

Serve with Roasted Lemon Chicken or a Baked Sweet Potato.

Wine Pairings

Chardonnay or Pinot Grigio

Image and Recipe Copyright © 2008 Jennifer Iserloh

Try this elegant and low-fat party appetizer in place of the usual, calorie-rich fare you’ll find at most gatherings. Apples and onion can be made up to one day ahead and stored in the refrigerator in an airtight container.

Makes 2 dozen crostini

Ingredients

Topping
2 tablespoons olive oil
1 large yellow onion, thinly sliced
1 tablespoon balsamic or apple cider vinegar
1/2 teaspoon salt
2 Gala or Golden Delicious apples, peeled, cored, and thinly sliced
1/3 cup brown sugar
1/4 teaspoon cinnamon
non-stick cooking spray

24, 1/2-inch-thick slices of whole-wheat baguette, cut on the diagonal
1 8-ounce package reduced- fat Cabot white cheddar cheese, cut into 24 slices
1 teaspoon fresh thyme leaves, chopped

Directions

Warm half the oil in a large, deep skillet over medium-high heat. Add the onion, salt, and vinegar. Cook 15-20 minutes, stirring occasionally, until onions are golden brown. Add 1-2 tablespoons of water as the onions cook if they begin to burn or stick.

Meanwhile, in a large bowl, combine apples, sugar, and cinnamon. Toss to coat. Coat a large skillet with cooking spray and warm over medium heat. Add the apples and remaining olive oil to the skillet with the onions and cook for an additional 10-12 minutes, stirring frequently, until the apples soften but do not become mushy.

Preheat oven 400° F. Cover two large cookies sheets with parchment paper or aluminum foil. Arrange the bread slices and distribute the onion and apple mixture evenly over the bread slices. Top with cheese slices. Bake for 8-10 minutes or until cheese melts. Transfer to a large platter and garnish with fresh thyme.

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Make It A Brunch

Serve with Bloody Mary or Cherry Almond Muffins .

Image and Recipe Copyright © 2008 Jennifer Iserloh

Butternut squash adds flavor and color to this classic fall recipe. Since butternut squash is naturally creamy and non-fat, it creates the “risotto” texture without relying on Mascarpone that is extremely high in saturated fat. Frozen butternut squash puree can be found in most freezer sections of your local grocery store.

Serves 4-6

Ingredients

3 tablespoons olive oil
6 shallots, peeled, thinly sliced (about 1/2 pound)
4 cloves garlic, peeled and thinly sliced
6 cups reduced sodium vegetable or chicken stock
2 cups butternut squash puree
2 cups Arborio rice
8 fresh sage leaves, finely sliced (about 2 tablespoons)
1 teaspoon minced fresh rosemary
1/2 cup dry white wine
1/2 cup grated Parmesan or Romano cheese
½ -1 teaspoon salt
¼ freshly ground pepper, optional

Directions

In a large saucepan over medium-high heat, whisk together the stock and squash puree. Bring just to a simmer, 8 to 10 minutes, keep over low heat.

In a large saucepan or large skillet with sides, warm half the olive oil over medium heat. Add the shallots and garlic, cook 6-8 minutes until the shallots begin to turn golden and soften. Add the additional olive oil, rice, sage, and rosemary. Cook an additional 1-2 minutes, stirring occasionally until the grains are well coated with the oil and are nearly translucent with a white dot in the center.

Add the wine and stir until it is absorbed. 

Add the simmering stock mixture a ladleful at a time, stirring frequently after each addition. Wait until the stock is almost completely absorbed before adding more. 

When the rice is tender to the bite but slightly firm in the center and looks creamy, after about 25-30 minutes, stir in half the cheese, salt and pepper if using. Serve immediately with the remaining cheese.

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Make It A Meal

Serve with Herbed Leg of Lamb and Roasted Lemon Asparagus.

Wine Pairing

Chardonnay or Sauvignon Blanc

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

Sweet potatoes have a naturally creamy texture. They also happen to have over 200% of your daily vitamin A per serving. Lower in carbs than white potatoes, they make sense for a lower carb diet and I added Cabot cheese, my favorite reduced fat cheese.

Serves 2-4

Ingredients

2 medium sweet potatoes (about 1 1/4 pounds)
3 ounces pickled jalapenos, diced
2 tablespoons reduced-fat sour cream
5 tablespoons reduced-fat Cabot Munster cheese, shredded & divided
2 scallions, thinly sliced (optional)

Directions

Pierce the skin of the potatoes with a fork several times. To microwave, place on a paper towel or paper plate. Microwave on high for 6-8 minutes, turning the potatoes once as they cook. To cook in the oven, wrap the pierced potatoes in aluminum foil and bake in a 350° preheated oven for 55-60 minutes. Potatoes should be soft to the touch. Cut the potatoes in half lengthwise. Carefully scoop out the pulp, leaving 1/4-1/2 inch thick shell, so that the potato shell retains its shape.

Preheat oven to 350°. Meanwhile, in a medium bowl, mash the pulp with the sour cream, jalapeno, two tablespoons of cheese and scallions, if using. Spoon mixture back into the shells and sprinkle the remaining cheese on top. Cover a large baking sheet with parchment or aluminum foil. Place the potatoes on the baking sheet and bake for 10-15 minutes or until the cheese has melted.

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Make It A Meal

Serve with Hell’s Kitchen Chili or Chicken Caesar.

Wine Pairing

Pinot Noir, Sauvignon Blanc, Riesling

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

Winter is the perfect time for soup and this one can even help you to keep your New Year’s resolution. High in protein and low in fat, this chunky soup will help you to feel full without packing on the pounds.

Makes 4 servings

Ingredients

1 tablespoon oilve or vegetable oil
2 tablespoons tomato paste
1 yellow onion, thinly sliced
2 cloves of garlic, minced
1 32-ounce container of reduced sodium, low-fat beef broth
1 cup of water
1 zucchini, halved lengthwise and chopped
1 5-ounce package mushrooms, sliced
1 cup carrots, chopped
2 celery stalks, chopped
1 14-ounce can stewed tomatoes
1 1/2 cups diced ham, about 8 ounces
1 cup broccoli florets
1/2 cup whole-wheat elbows or other small pasta
2 tablespoons grated parmesan

Directions

In a large dutch oven or large stockpot, heat the oil over medium-high heat. Add the onion, tomato paste and garlic and cook for 5-7 minutes, stirring constantly. Add the broth, zucchini, mushrooms, carrots and celery. Bring to a boil.

Cover and reduce to a simmer for 30-35 minutes or until vegetables are tender. Add the canned tomatoes along with their liquid, ham, broccoli and pasta. Cook an additional 8-10 minutes or until pasta is cooked through and broccoli is tender. Stir in the grated parmesan before serving.

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Make It A Meal

Serve with Zucchini Bites or Stuffed Mushrooms.

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

My granny makes the moistest stuffing and here is the “skinny” version with all the flavor and less fat. Even though she calls it stuffing, Granny likes to bake this Thanksgiving classic outside the bird.

Serves 4-6

Ingredients

3 tablespoons reduced fat, trans-fat free margarine
1/2 large white onion, chopped
4 large carrots, peeled and grated
3 large celery stalks, trimmed and chopped
1 10-ounce package white button mushrooms, stalks trimmed, chopped
1/4 cup chopped parsley
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper
2 bags whole grain seasoned croutons, about 10 ounces
3 cups, fat-free, reduced sodium chicken broth

Directions

Heat a large skillet over medium heat. Add the margarine. When the margarine has melted, add the vegetables, parsley, salt and pepper. Cook 10-15 minutes, stirring occasionally. Cook until the onion and celery have softened and become translucent. Do not brown.

Preheat the oven to 375 F. In a large bowl, mix the croutons with the chicken broth (Note that the croutons will soak up most of the broth).

When the vegetables are soft, mix with the croutons. Transfer the mixture to a 9×12 baking dish and cover with foil. Bake for 25-30 minutes or until the liquid is absorbed, but the stuffing is still moist. Serve immediately.

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Make It A Meal

Serve with Roasted Brussels Sprouts and Zucchini with Sage.

Wine Pairing

Pinot Blanc or Chardonnay

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

Corn makes a sweet and satisfying soup. The potatoes help to thicken the broth without adding any fat. Top it off with low-fat cream cheese to give this soup it’s sinful texture that is so rich and thick, they won’t believe it’s not made with heavy cream. Use the flour for a thick heavy soup or skip it if you want a lighter texture.

Serves 4-6

Ingredients

1 tablespoon olive oil
1 small white onion, chopped
5 slices turkey bacon, chopped
1 tablespoon flour
1/4 teaspoon cayenne pepper or paprika
2 large baking potatoes (about 1 1/2 pounds, peeled and cubed
2 cups fresh corn kernels or frozen kernels defrosted under hot running water for 30 seconds
32 ounces (4 cups) fat free, low-sodium chicken broth
1 cup non-fat, skim milk
4 ounces reduced-fat cream cheese
1/4 -1/2 teaspoon salt
1/4 teaspoon ground pepper
1/2 cup chopped chives

Directions

Heat a large stock pot over medium-high heat. Add the oil. When the oil is hot, add the onions and bacon. Cook 5-6 minutes until the onions begin to soften but do not brown. Add the flour and cayenne or paprika if using. Cook an additional 2-3 minutes stirring continuously until the flour coats the onion and starts to stick to the bottom of the pan without browning. Decrease heat if necessary.

Add the potatoes, half the corn, and the stock. Bring to a boil. Cover and simmer 15-20 minutes until the potatoes are tender. Add the cream cheese and skim milk. Blend until smooth with a stick blender or blend in a food processor. Stir in remaining corn and season with additional salt and pepper to taste. Sprinkle with chives and serve immediately.

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Make It A Meal

Serve with Buttermilk Biscuits, Tuna Salad or Chicken Salad.

Wine Pairing

Chardonnay, Pinot Blanc

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

Need your vitamin C? Look no further, between fresh tomatoes and red bell pepper you’re getting a huge helping of vitamin C with a this sweet and savory salad. Fresh goat cheese adds a note of creaminess without too much fat.

Serves 4

Ingredients

1 large red bell pepper
1 1/2 pounds assorted tomatoes, thinly sliced
4 ounces of fresh goat cheese, crumbled or sliced
2 tablespoons fresh basil leaves, torn
1 tablespoon olive oil
1 tablespoon sherry or red wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Directions

Place the pepper directly on the burner of a gas stove over medium-low heat. Toast 12-15 minutes, turning occasionally until the skin starts to blacken and the pepper begins to collapse and soften. If you have an electic stove, place the pepper on a cookie sheet covered with aluminum foil. Roast at 450º F, turning occasionally until the skin blackens and the pepper begins to collapse and soften, about 20 minutes. Place pepper in a small bowl and cover with plastic. Set aside.

Slice the tomatoes and place on a large platter. Scatter the goat cheese and basil over the tomatoes. Remove the pepper from the bowl. Peel away the charred skin and discard it. Remove the seeds and place the pepper in a mini chopper or blender. Add the oil, vinegar, mustard, salt, and pepper. Blend until smooth. Spoon the dressing over the salad and serve immediately.

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Make It a Meal

Roasted Lemon Thyme Chicken or Meatloaf.

Wine Pairing

Rioja, Pinot Noir

Image and Recipe Copyright © 2003-2008 Jennifer Iserloh

Shrimp add flavor and low-fat protein to this easy veggie side dish. It’s a fast way to use up the best a summer vegetable garden has to offer. Enjoy a slice of cornbread or toast some whole wheat pita to make it a main course for two.

Serves 4

Ingredients

2 tablespoons olive oil
1 pound of shrimp, peeled, tails removed
1/2 teaspoon of salt
1/4 teaspoon freshly ground black pepper
1 cup fresh corn kernels
1/2 pound baby spinach, chopped
zest and juice of 1 lemon
1 teaspoon Dijon mustard
4 large tomatoes, sliced or chopped
2 tablespoons chives or basil, chopped

Directions

Warm a large skillet over high heat. When the skillet is hot, add the oil. Sprinkle the shrimp with salt and pepper. Carefully add the shrimp and corn to the pan. Cook for 3-4 minutes until the shrimp turns pink and is no longer translucent in the center and the corn is lightly browned.

Place spinach on top and cover. Cook an additional 1-2 minutes until the spinach wilts. Toss with zest, juice, and mustard. Sprinkle with herbs if using and serve immediately.

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Make it a Meal

Serve with Buttermilk Biscuits or Green Bean Soup with Fresh Dill .

Wine Pairing

Riesling or Sauvignon Blanc