Dinner Party Menu Sixteen

Starter:

Black Beans and Corn 

Yield:  4 servings 

Ingredients:

• ¼ cup vegetable broth
• ½ cup onion, chopped
• 1 clove garlic, chopped
• ½ cup chopped green bell pepper
• 2 cups home-cooked or canned black beans, drained and rinsed
• 1 cup cooked fresh, frozen or canned corn kernels
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander

Directions:

1. Heat broth in a skillet over medium heat. Add onion, garlic, and green bell pepper. Cook and stir over medium heat for 5 minutes. Add water during this process if necessary.
2. Add black beans, corn, cumin, and coriander. Cook for 5 minutes or until beans and corn are warmed through.

Calories Per Serving: 159
Fat: 0.6 g
Cholesterol:  0 g
Protein:  9 g
Carbohydrates: 31g
Dietary Fiber:  4.9g
Sodium: 12.5 mg 

Main Course:

Cavatelli with Simmered Vegetable Sauce 

Yield:  6 servings 

Ingredients:

• ½ cup nonfat chicken broth
• 2 garlic cloves, minced
• 1 small onion, chopped
• 2 cups chopped fresh or low-sodium canned tomatoes
• 1 tablesppon low sodium tomato paste
• ½ teaspoon sugar
• ½ teaspoon dried oregano leaves
• 1 teasspoon dried basil leaves
• ½ cup asparagus, cut in 1/2 inch slices
• ½ cup sliced snow peas
• ½ cup chopped carrots
• ½ cup chopped zucchini
• ½ cup chopped mushrooms
• 12 ounces cavatelli, cooked al dente

Directions:

1. Heat 1/34 cup of the chicken broth in a large saucepan over medium heat. Add garlic and onions. Cook and stir over medium heat for 5 minutes. Add liquid if necessary during this process.
2. Add tomatoes, the remaining ¼ cup of broth, tomato paste, sugar, oregano, and basil.
3. When the tomato sauce begins to simmer add the asparagus, snow peas, carrots, zucchini, and mushrooms. Simmer for 10 minutes.
4. Serve over cook cavatelli.

 Calories Per Serving: 197
Fat: 1 g
Cholesterol:  0 g
Protein:  8.9 g
Carbohydrates: 48g
Dietary Fiber:  1.8 g
Sodium: 39 mg 

Dessert:

Blueberry-Yogurt Pie

Yield: 10 servings 

Ingredients: 

• 1 ½ cups nonfat graham cracker crumbs
• 6 tablespoons honey
• 1 tablespoon applesauce puree
• 1 1/3 cups plain nonfat yogurt
• 1 ½ cups nonfat cottage cheese, drained
• 1 teaspoon vanilla extract
• ½ teaspoon lemon juice
• 1 envelope unflavored gelatin
• 1/3 cup cold water
• 3 cups fresh or thawed, frozen blueberries

 Directions: 

1. Preheat oven to 350 degrees.
2. Combine graham cracker crumbs, 2 tablespoons of the honey, and applesauce puree. Pat into a 9-inch pie pan.
3. Bake for 10 minutes. Set aside to cool.
4. When crust is cool, place yogurt, cottage cheese, the remaining 4 tablespoons honey, vanilla, and lemon juice in a blender or food processor and process until smooth.
5. Place gelatin and water in a small saucepan over low heat. Cook and stir until gelatin dissolves.
6. Add dissolved gelatin to blender and blend until well combine with yogurt mixture.
7. Place blueberries in bottom of graham cracker pie crust.
8. Pour yogurt mixture over berries.
9. Refrigerate for 2 hours or until set. Slice into 10 oieces.

Calories Per Serving: 197
Fat: 0.5g
Cholesterol: 0.4mg
Protein: 2g
Carbohydrates: 50 g
Dietary Fiber: 2.9 g
Sodium: 59 mg 

 

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