Ranch Salad with Roasted Vegetables

INGREDIENTS :

1 lb. red potatoes (about 6), cut into 1-inch chunks

2 carrots, cut into 1/4-inch-thick slices

1 small red onion, cut into thin wedges

1 Tbsp. olive oil

1 pkg. (10 oz.) torn romaine lettuce

1/3 cup KRAFT Light Ranch Dressing

2 Tbsp. KRAFT Grated Parmesan Cheese

COOKING DIRECTIONS :

HEAT oven to 425°F.

COMBINE first 4 ingredients in 15x10x1-inch pan.

BAKE 25 min. or until tender, stirring after 15 min. Cool 5 min.

TOSS lettuce with dressing; place on 4 serving plates. Top with vegetable mixture and cheese.

MORE :

Special Extra

Sprinkle salads with freshly ground black pepper.

NUTRITION INFO :

Calories

210

Total fat

8 g

Saturated fat

1.5 g

Cholesterol

10 mg

Sodium

350 mg

Carbohydrate

30 g

Dietary fiber

5 g

Sugars

6 g

Protein

5 g

Vitamin A

190 %DV

Vitamin C

35 %DV

Calcium

10 %DV

Iron

10 %DV

Healthy Living Information

Good source of vitamin A or C

Diet Exchange

1-1/2 Starch + 1 Vegetable + 1-1/2 Fat

Nutrition Bonus

Good news! Both the carrots and lettuce are an excellent source of vitamin A. Plus, the potatoes and lettuce team up to provide vitamin C.

Roasted Red Potatoes with Bacon & Cheese

INGREDIENTS :

1/2 cup KRAFT Light Ranch Dressing

1/2 cup KRAFT 2% Milk Shredded Cheddar Cheese

1/4 cup OSCAR MAYER Real Bacon Bits

2 lb. small red potatoes, quartered

1 Tbsp. chopped fresh parsley

COOKING DIRECTIONS :

HEAT oven to 350°F.

MIX first 3 ingredients in large bowl. Add potatoes; toss lightly.

SPOON into lightly greased 13x9-inch baking dish; cover.

BAKE 40 min. Uncover; bake 15 min. or until potatoes are tender. Top with parsley.

MORE :

Substitute

Prepare using KRAFT 2% Milk Shredded Colby & Monterey Jack Cheese.

Substitute

Substitute chopped fresh rosemary for the parsley.

NUTRITION INFO :

Calories

150

Total fat

4.5 g

Saturated fat

1.5 g

Cholesterol

10 mg

Sodium

360 mg

Carbohydrate

23 g

Dietary fiber

3 g

Sugars

1 g

Protein

6 g

Vitamin A

2 %DV

Vitamin C

20 %DV

Calcium

10 %DV

Iron

6 %DV

Healthy Living Information

Good source of calcium

Good source of fiber

Good source of vitamin A or C

Diet Exchange

1-1/2 Starch + 1 Fat

Nutrition Bonus

Enjoy this delicious side dish as part of your healthful eating plan. The potatoes are a good source of fiber and rich in vitamin C, and the KRAFT 2% Milk Shredded Cheddar Cheese provides calcium.

Zesty Roasted Vegetables

INGREDIENTS :

1/2 lb. whole button or crimini mushrooms

1/2 lb. baby carrots

1 medium onion, peeled, cut into 1/2-inch-thick wedges

1 large red, green or yellow bell pepper, cut into 8 strips

1/3 cup KRAFT Light Zesty Italian Dressing

1/3 cup KRAFT Grated Parmesan Cheese, divided

COOKING DIRECTIONS :

HEAT oven to 450°F. Line 15x10x1-inch baking pan with foil; spray with cooking spray. Set aside.

TOSS vegetables with dressing and 1/4 cup of the cheese; spread into prepared pan.

BAKE 28 to 30 min. or until vegetables are tender, stirring after 15 min. Sprinkle with remaining cheese.

MORE :

NUTRITION INFO :

Calories

60

Total fat

2 g

Saturated fat

1 g

Cholesterol

5 mg

Sodium

270 mg

Carbohydrate

7 g

Dietary fiber

2 g

Sugars

4 g

Protein

4 g

Vitamin A

90 %DV

Vitamin C

35 %DV

Calcium

8 %DV

Iron

4 %DV

Healthy Living Information

Low fat

Good source of vitamin A or C

Diet Exchange

1 Vegetable + 1/2 Fat

Nutrition Bonus

Enjoy this flavorful, low-fat side dish that's made with a variety of vegetables to help you eat right. The carrots are rich in vitamin A, and the peppers are an excellent source of vitamin C.

Roasted Free-Range Turkey with Pear Chestnut Stuffin

INGREDIENTS :

12 tablespoons unsalted butter

6 stalks celery, strings removed, cut into 1/4-inch dice

2 large onions, cut into 1/4-inch dice

1/4 cup fresh thyme leaves, finely chopped

1 teaspoon finely chopped fresh sage leaves

1 tablespoon coarsely chopped flat-leaf parsley

8 ounces roasted chestnuts, shelled and chopped

27 slices stale white bread, crusts removed and cut into 1/4-inch dice, lightly toasted

1 1/4 cups homemade turkey stock, or canned low-sodium chicken broth, skimmed of fat

4 unripe Anjou pears, cored, peeled, and cut into 1/2-inch dice

1 tablespoon salt

1 (12 pound) free-range turkey

COOKING DIRECTIONS :

1. Heat oven to 375 degrees F. Make stuffing: In a large skillet, melt 4 tablespoons butter over medium heat. Add celery and onions; cook, stirring, until translucent, about 10 minutes. Stir in 2 tablespoons thyme, and sage, parsley, chestnuts, and bread. Add stock, 1/2 cup at a time, until bread becomes moist. Stir in pears; remove from heat.
2. Place remaining 1 stick butter, remaining 2 tablespoons thyme, and 1 teaspoon salt in food processor. Pulse until well combined; set aside.
3. Wash turkey, and pat dry. Place, breast side up, on a roasting rack set in a large roasting pan. Season turkey cavity with remaining 2 teaspoons salt. Fill cavity loosely with stuffing. Tie legs together with kitchen string. Fold neck flap over; secure with skewers. Rub thyme-butter mixture all over turkey.
4. Roast for 2 1/2 hours, basting often. Continue baking 30 to 45 minutes more, until an instant-read thermometer inserted into the thickest part of the thigh reads 180 degrees F. If turkey becomes too brown, tent it with aluminum foil. Let cool for 20 to 30 minutes before removing the stuffing and carving.

Yield: 8 servings

MORE :

The stuffing may also be baked separately in a buttered casserole at 375 degrees F until heated throughout, thirty to forty-five minutes.

NUTRITION INFO :

Per Serving

• Calories: 1539 kcal
• Carbohydrates: 77 g
• Dietary Fiber: 6 g
• Fat: 68 g
• Protein: 145 g
• Sugars: 17 g

Roasted Corn with Basil-Shallot Vinaigrette

INGREDIENTS :

3 cups fresh corn kernels

2 tablespoons extra-virgin olive oil

1/4 cup chopped fresh basil

1 tablespoon minced shallot

1 tablespoon red-wine vinegar

1/4 teaspoon salt

Freshly ground pepper to taste

COOKING DIRECTIONS :

1. Preheat oven to 450 degrees F. Toss corn and oil to coat and spread out on a large baking sheet. Bake, stirring once, until some kernels begin to brown, about 20 minutes. Combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm or cold.

Yield: 4 servings

MORE :

A simple combination--roasted corn with a basil vinaigrette--has a fresh flavor that is pure summer.

NUTRITION INFO :

Per Serving

• Calories: 166 kcal
• Carbohydrates: 22 g
• Dietary Fiber: 3 g
• Fat: 8 g
• Protein: 3 g
• Sugars: 6 g

Roasted Mixed Vegetables

INGREDIENTS :

1 medium onion, peeled and cut into 1 1/2-inch wedges

1 medium red onion, peeled and cut into 1 1/2-inch wedges

1 rutabaga, peeled and cut into 1-inch pieces

4 small turnips, peeled and cut in half

3 medium carrots, peeled and cut in half lengthwise

1 pound butternut or acorn squash, peeled and cut into 2-inch pieces

12 ounces Brussels sprouts, cleaned and trimmed

2 tablespoons olive oil

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 tablespoon chopped fresh rosemary

2 teaspoons chopped fresh thyme

Olive oil cooking spray

COOKING DIRECTIONS :

1. Heat oven to 450 degrees F with two racks centered. Spray two 12-by-14-inch roasting or jelly-roll pans with cooking spray. Arrange onions, rutabaga, turnips, carrots, squash, and Brussels sprouts evenly in the two pans. Drizzle all with 1 tablespoon olive oil, and toss lightly to coat vegetables. Sprinkle each pan with 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle rosemary and thyme evenly over each pan, and roast for 25 minutes; turn vegetables with a spatula for even browning. Cook until vegetables are tender when pierced with a knife, 15 to 25 minutes more. Brussels sprouts may cook faster than other vegetables; if so, transfer to a serving platter, and keep warm until remaining vegetables are tender.

Yield: 6 servings

MORE :

You can substitute any fresh vegetables for the ones in this recipe; adjust the cooking times accordingly.

NUTRITION INFO :

Per Serving

• Calories: 263 kcal
• Carbohydrates: 28 g
• Dietary Fiber: 8 g
• Fat: 16 g
• Protein: 4 g
• Sugars: 12 g

Roasted Sea Bass

INGREDIENTS :

2 3/4 pounds sea bass, cleaned, scaled, and gutted

10 tablespoons extra-virgin olive oil, plus more for brushing

Salt and freshly ground black pepper

2 small fresh red chile peppers

20 sprigs fresh thyme

1 lime, thinly sliced crosswise

1 large beefsteak tomato, sliced 1/4 inch thick

1 large onion, sliced crosswise 1/8 inch thick

6 tablespoons sweet white wine, such as a sweet Riesling

1 tablespoon fresh lime juice

COOKING DIRECTIONS :

1. Preheat the broiler. Score sea bass at 1-inch intervals. Brush the inside cavity of the fish with olive oil, and season with 1/4 teaspoon salt and a pinch of pepper. Place chile peppers and 10 thyme sprigs inside the cavity. Brush both sides of the fish with olive oil, and season with 1/2 teaspoon salt and 1/8 teaspoon ground pepper.
2. In a 10-by-18-inch roasting pan, or one large enough to hold the fish, arrange lime, tomato, and onion slices so they form a bed for the fish, and season them with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place the fish on top, and pour 6 tablespoons olive oil over fish.
3. Transfer the roasting pan to the broiler, and cook fish for 10 minutes, until the skin is slightly crisp on top. Lower the oven to 400 degrees F. Add wine to the roasting pan, and return fish to the oven to roast. Roast until the fish is opaque and cooked through, about 35 minutes.
4. Remove the pan from the oven, and transfer fish to a large serving dish.
5. Pick 1 heaping teaspoon thyme leaves from remaining sprigs. Place the vegetables from the roasting pan into a sieve, and strain the juices into a bowl, pressing out any additional juices from the vegetables to create sauce. Stir the thyme leaves and remaining 4 tablespoons olive oil into this sauce, adjust the seasoning with salt and pepper, and add lime juice to taste. Gently reheat the sauce in a small saucepan over low heat, making sure not to let it boil. Fillet the fish, pour the sauce over, and serve.

Yield: 4 servings

MORE :

NUTRITION INFO :

Per Serving

• Calories: 682 kcal
• Carbohydrates: 9 g
• Dietary Fiber: 2 g
• Fat: 41 g
• Protein: 58 g
• Sugars: 4 g

Roasted Salmon with Lime and Cilantro

INGREDIENTS :

4 (6 ounce) fillets salmon, skin on

Coarse salt and freshly ground pepper

1/4 cup fresh lime juice

2 tablespoons soy sauce

1 teaspoon sugar

1 tablespoon chopped fresh cilantro leaves

COOKING DIRECTIONS :

1. Preheat oven to 450 degrees F. Arrange salmon in a shallow baking pan. Season with salt and pepper. Roast until no longer pink in the middle and flaky, 10 to 13 minutes. Using a flat spatula, remove fillets, leaving skin on the baking sheet.
2. In a small bowl, whisk together lime juice, soy sauce, and sugar; fold in cilantro. Spoon sauce over fish, and serve.

Yield: 4 servings

MORE :

NUTRITION INFO :

Per Serving

• Calories: 320 kcal
• Carbohydrates: 3 g
• Dietary Fiber: 0 g
• Fat: 18 g
• Protein: 33 g
• Sugars: 1 g

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

INGREDIENTS :

1 pound cod fillet (see Ingredient note)

3 teaspoons extra-virgin olive oil, divided

1/4 teaspoon freshly ground pepper

1 tablespoon minced shallot

1 cup halved cherry tomatoes

1/4 cup chopped cured olives

1 tablespoon capers, rinsed and chopped

1 1/2 teaspoons chopped fresh oregano

1 teaspoon balsamic vinegar

COOKING DIRECTIONS :

1. Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
2. Rub cod with 2 teaspoons oil. Sprinkle with pepper. Place on the prepared baking sheet. Transfer to the oven and roast until the fish flakes easily with a fork, 15 to 20 minutes, depending on the thickness of the fillet.
3. Meanwhile, heat the remaining 1 teaspoon oil in a small skillet over medium heat. Add shallot and cook, stirring, until beginning to soften, about 20 seconds. Add tomatoes and cook, stirring, until softened, about 1 1/2 minutes. Add olives and capers; cook, stirring, for 30 seconds more. Stir in oregano and vinegar; remove from heat. Spoon the tapenade over the cod to serve.

Yield: 4 servings

MORE :

The Mediterranean flavors of a warm tomato tapenade will brighten all kinds of white fish as well as chicken. Make It a Meal: Orzo and sauteed spinach will round out this meal.

Notes:

Ingredient Note

Overfishing and trawling have drastically reduced the number of cod in the Atlantic Ocean and destroyed its sea floor. A better choice is Pacific cod (aka Alaska cod); it is more sustainably fished and has a larger, more stable population, according to Monterey Bay Aquarium Seafood Watch (www.mbayaq.org/cr/seafoodwatch.asp).

NUTRITION INFO :

Per Serving

• Calories: 147 kcal
• Carbohydrates: 2 g
• Dietary Fiber: 0 g
• Fat: 5 g
• Protein: 20 g
• Sugars: 0 g

Roasted Cod, Tomatoes, Orange and Onions

INGREDIENTS :

1 pound ripe but firm small round or plum tomatoes, cut into 1/2-inch-thick wedges

2 medium yellow onions, cut into 1/4-inch-thick wedges

1 tablespoon finely slivered orange zest (see Tip)

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh thyme leaves, plus sprigs for garnish

1/2 teaspoon kosher salt, divided

Freshly ground pepper to taste

1 pound boneless, skinless cod or other thick-cut, firm-fleshed fish, cut into 4 equal portions

COOKING DIRECTIONS :

1. Preheat oven to 400 degrees F.
2. Combine tomatoes, onions, orange zest, oil and chopped thyme in a 3-quart glass or ceramic baking dish. Sprinkle with 1/4 teaspoon salt and pepper; stir to combine.
3. Roast, stirring occasionally, until the onions are golden and brown on the edges, about 45 minutes. Remove from the oven. Increase oven temperature to 450 degrees F.
4. Push the vegetables aside, add fish and season with the remaining 1/4 teaspoon salt and pepper; spoon the vegetables over the fish.
5. Return the baking dish to the oven and bake until the fish is opaque in the center, about 10 to 12 minutes. To serve, divide the fish and vegetables among 4 plates and garnish with thyme sprigs.

Yield: 4 servings

MORE :

Assertive Pacific cod has enough flavor to stand up to the citrus-tinged tomatoes and onions. Serve with barley or brown rice to soak up all the delicious juices.

Notes:

Kitchen Tip

Using a vegetable peeler, remove 3 or 4 pieces of zest from a large orange. Stack the pieces on top of each other and slice into 1/8-inch-wide strips.

NUTRITION INFO :

Per Serving

• Calories: 172 kcal
• Carbohydrates: 10 g
• Dietary Fiber: 2 g
• Fat: 4 g
• Protein: 22 g
• Sugars: 6 g

Roasted Cod with Potatoes and Olives

INGREDIENTS :

2 pounds red new potatoes, scrubbed and quartered

4 cloves garlic, halved lengthwise

1/2 teaspoon crushed dried rosemary

1 tablespoon olive oil

1 teaspoon olive oil

Coarse salt and ground pepper

4 (6 ounce) fillets cod

1 pint cherry or grape tomatoes, whole or halved

1/2 cup pitted kalamata olives

Lemon wedges, for serving (optional)

COOKING DIRECTIONS :

1. Preheat oven to 450 degrees F. On a large rimmed baking sheet, toss potatoes with garlic, rosemary, and 1 tablespoon oil; season generously with salt and pepper. Arrange potatoes in a single layer, cut side down. Bake, tossing potatoes once, until beginning to brown, about 20 minutes.
2. Meanwhile, rub fillets with remaining teaspoon oil; season all sides with salt and pepper.
3. Remove baking sheet from oven. Add tomatoes and olives to potatoes; stir to combine. Push vegetable mixture to one side; place fillets flat on baking sheet, next to vegetables. Return to oven, and roast until fish is cooked through and potatoes are brown and tender, 15 to 20 minutes. Transfer fish and vegetables to serving platter. Serve immediately, with lemon wedges if desired.

Yield: 4 servings

MORE :

NUTRITION INFO :

Per Serving

• Calories: 462 kcal
• Carbohydrates: 50 g
• Dietary Fiber: 6 g
• Fat: 13 g
• Protein: 36 g
• Sugars: 0 g

Roasted Brussels Sprouts and Shallots

INGREDIENTS :

1. 24 small shallots
2. 2 tablespoons extra-virgin olive oil, divided
3. 2 pounds Brussels sprouts, preferably small
4. 1 teaspoon kosher salt

COOKING DIRECTIONS :

1. Preheat oven to 375 degrees F.
2. Peel shallots, leaving the root ends intact so they'll hold together. Place on a large sheet of foil; sprinkle 1 tablespoon oil over the top. Seal the packet and bake until the shallots are tender, about 45 minutes. Remove from foil and set aside to cool.
3. Meanwhile, remove the outer leaves from Brussels sprouts and trim the stems. Cut the small sprouts in half and quarter the larger ones. Place the shallots and Brussels sprouts in a roasting pan. Toss with the remaining 1 tablespoon oil and salt.
4. Increase oven temperature to 400 degrees F. Roast, tossing twice during cooking, until the Brussels sprouts are tender and lightly browned, 25 to 35 minutes.

Yield: 12 servings

MORE :

This easy side dish combines the natural sweetness of caramelized shallots with the earthiness of Brussels sprouts, a fall favorite. All told, it's a great foil to the turkey and mole.

NUTRITION INFO :

Per Serving

• Calories: 82 kcal
• Carbohydrates: 13 g
• Dietary Fiber: 3 g
• Fat: 2 g
• Protein: 3 g
• Sugars: 2 g

BOCA Roasted Vegetable Chili

INGREDIENTS :

1 yellow pepper, chopped

1 yellow squash, chopped

2-1/2 cups cubed peeled eggplant

1/4 cup chopped red onions

2 cloves garlic, minced

2 Tbsp. oil

1 can (15 oz.) tomato sauce

1 can (15 oz.) chili beans

1 pkg. (12 oz.) frozen BOCA Ground Crumbles

COOKING DIRECTIONS :

HEAT oven to 450°F. Combine vegetables, garlic and oil in 13x9-inch pan.

BAKE 15 min. or until vegetables are golden brown. Transfer to large saucepan. Stir in remaining ingredients; cover.

COOK on medium-high heat 10 min. or until heated through (160ºF), stirring occasionally.

MORE :

Use Your Broiler

To roast vegetables under the broiler, spread vegetables onto bottom of shallow baking pan or onto rack of broiler pan. Broil, 6 inches from heat, 15 min. or until centers of vegetable pieces are browned and edges are slightly blackened, stirring frequently.

Make it Easy

Place cut vegetables in large resealable plastic bag along with the oil. Seal bag and shake gently to evenly coat vegetables with oil before roasting.

NUTRITION INFO :

Calories

200

Total fat

6 g

Saturated fat

0.5 g

Cholesterol

0 mg

Sodium

950 mg

Carbohydrate

28 g

Dietary fiber

9 g

Sugars

6 g

Protein

19 g

Vitamin A

8 %DV

Vitamin C

45 %DV

Calcium

10 %DV

Iron

25 %DV

Healthy Living Information

Good source of fiber

Low fat

Low calorie

Good source of vitamin A or C

Diet Exchange

1 Starch + 2 Vegetable + 1 Meat (L) + 1/2 Fat

Nutrition Bonus

Warm up with this meatless low-fat chili that is a good source of dietary fiber from the combination of beans and vegetables. As a plus, it's also rich in vitamin C from the yellow pepper. Carb Choices: 1-1/2

Roasted Garlic and Nut-Crusted Fish

INGREDIENTS :

4 tilapia fillets (1 lb.)

1/2 cup A.1. STEAKHOUSE Marinade for Seafood Roasted Garlic with Lemon

1/4 cup finely chopped PLANTERS Mixed Nuts

2 Tbsp. finely chopped fresh cilantro

1 clove garlic, minced

1 tsp. PLANTERS Peanut Oil

COOKING DIRECTIONS :

PLACE fish in resealable plastic bag. Add marinade; seal bag. Turn bag over several times to evenly coat fish with marinade. Refrigerate 30 min. to marinate. Meanwhile, combine nuts, cilantro, garlic and oil.

PREHEAT oven to 375°F. Remove fish from marinade; discard bag and marinade. Place fish on lightly greased baking sheet. Top evenly with nut mixture; press lightly into fish to secure.

BAKE 10 to 12 min. or until fish flakes easily with fork.

MORE :

Substitute

Substitute your favorite mild white fish, such as flounder, for the tilapia.

NUTRITION INFO :

Calories

210

Total fat

8 g

Saturated fat

1.5 g

Cholesterol

50 mg

Sodium

460 mg

Carbohydrate

10 g

Dietary fiber

1 g

Sugars

7 g

Protein

25 g

Vitamin A

2 %DV

Vitamin C

4 %DV

Calcium

4 %DV

Iron

8 %DV

Healthy Living Information

Diet Exchange

1/2 Starch + 3 Meat (VL) + 1 Fat

Nutrition Bonus

This easy-to-make oven-baked fish is an easy, yet delicious way, to incorporate more fish in your diet.