Lo-Co Recipes Organized

Recipes I’ve made and loved.

DINNERS

FISH

Mustard Roasted Fish by Ina Garten Jump to Recipe

VEGETARIAN

Butternut Squash and Wild Mushroom Curry – adapted from David Tanis Jump to Recipe

 

SNACKS

Crispy Oven Roasted Chickpeas with Balti Seasoning Jump to Recipe

 

BREAKFAST

Overnight Oatmeal with Almonds and Apples Jump to Recipe

 

RECIPES

 

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Roasted Butternut Squash and Mushroom Curry - Going Lo-Co adaption of David Tanis recipe
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Delicious, easy vegetarian curry published by David Tanis in the New York Times. Mr. Tanis adapted his recipe from a Madhur Jaffrey, and I've slightly modified further, for more flavor and cholesterol-lowering fiber. 

Course: Main Course
Cuisine: Indian
Servings: 4 people
Calories: 482 kcal
Author: David Tanis, adapted by Karen Swanson
Ingredients
  • 3 tablespoons vegetable oil or canola oil
  • 10 ounces butternut or other winter squash peeled and diced in 1/2-inch cubes
  • Salt and freshly ground black pepper
  • 1 or 2 small whole green chiles such as jalapeño or serrano
  • 3 medium shallots or 1 small onion finely diced. I use already-diced fresh onions and diced more finely
  • ½ teaspoon black or yellow mustard seeds
  • ½ teaspoon cumin seeds
  • Handful of fresh or frozen curry leaves
  • 4 garlic cloves minced
  • 1 teaspoon ground coriander
  • Pinch of cayenne
  • ½ teaspoon turmeric
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon curry powder
  • 1 pound mushrooms preferably a mix of cultivated and wild, trimmed and sliced 1/8-inch thick
  • ¾ cup coconut milk
  • 2 tablespoons lime juice freshly squeezed
  • Cilantro sprigs for garnish
  • 2 cup brown jasmine rice
Instructions
  1. Cook about 2 cups of brown rice or brown jasmine rice so it will done when curry is done.

  2. While you can follow directions for cooking the squash cubes on the stovetop, I prefer to slick with olive oil, salt and pepper and roast them at 425 degrees for 20-30 minutes (then add to pan after the mushrooms.) To me, this is so easy and boosts flavor depth - you just have to time it so they are roasted before you start cooking.

  3. If roasting squash, skip to next step. Otherwise, cook squash: In a wide skillet, heat oil over medium-high heat. When hot, add squash cubes in one layer. Season with salt and pepper. Cook for about 2 minutes, letting cubes brown slightly, then flip and cook for 2 minutes more. Use a slotted spoon to lift squash out, and set aside.

  4. Cut a lengthwise slit in each chile to open it, but leave whole. (This allows the heat and flavor of the chile to release into the sauce without making it too spicy.)
  5. Add shallots or diced onion to skillet, salt lightly and cook, stirring, 1 minute. Add mustard seeds, cumin seeds and curry leaves and let sizzle for 30 seconds, then add garlic, coriander, cayenne, turmeric and chiles. Stir well and cook for 30 seconds more. (I did both of these steps for 1 minute)
  6. Add mushrooms to pan, season with salt and toss to coat. Continue to cook, stirring, until mushrooms begin to soften, about 5 minutes.
  7. Return squash cubes to pan, stir in coconut milk and bring to a simmer. Lower heat to medium and simmer for another 5 minutes. If mixture looks dry, thin with a little water. Taste and season with salt.
  8. Just before serving, stir in lime juice. 

  9. Serve atop high-fiber brown rice. Garnish with cilantro leaves - don't leave this out, it adds a lot of flavor.

Recipe Notes

Nutritional Data calculated using My Fitness Pal.

Nutrition Facts
Roasted Butternut Squash and Mushroom Curry - Going Lo-Co adaption of David Tanis recipe
Amount Per Serving
Calories 482 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 7g
Monounsaturated Fat 2g
Sodium 18mg 1%
Potassium 105mg 3%
Total Carbohydrates 87g 29%
Dietary Fiber 6g 24%
Sugars 5g
Protein 9g 18%
Vitamin A 23%
Vitamin C 22%
Calcium 11%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Mustard Roasted Fish by Ina Garten
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Course: Main Course
Servings: 4 people
Ingredients
  • 4 8-ounce fish fillets such as Arctic Char, Salmon or Red Snapper
  • Kosher salt and freshly ground black pepper
  • 8 ounces crème fraîche
  • 3 tablespoons Dijon mustard
  • 1 tablespoon whole-grain mustard
  • 2 tablespoons minced shallots
  • 2 teaspoons drained capers
  • Preheat the oven to 425 degrees.
Instructions
  1. Line a sheet pan with parchment paper. (You can also use an ovenproof baking dish.) Place the fish fillets skin side down on the sheet pan. Sprinkle generously with salt and pepper.
  2. Combine the crème fraîche, two mustards, shallots, capers, 1 teaspoon salt, and 1/2 teaspoon pepper in a small bowl. Spoon the sauce evenly over the fish fillets, making sure the fish is completely covered. Bake for 10 to 15 minutes, depending on the thickness of the fish, until it’s barely done. (The fish will flake easily at the thickest part when it’s done.) Be sure not to overcook it! Serve hot or at room temperature with the sauce from the pan spooned over the top.
Recipe Notes

I have tried to make this using greek yogurt as a low-fat alternative but while OK it is not nearly as good.  

 

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Crispy Oven Roasted Chickpeas with Balti Seasoning
Course: Snack
Servings: 4
Author: Karen Swanson
Ingredients
  • 2 15-ounce cans chickpeas
  • 2 tablespoons olive oil
  • 1/2 to 3/4 teaspoon salt
  • 1-2 teaspoons Penzey's Balti Seasoning
Instructions
  1. Heat the oven to Convection Bake 400°F (or Bake at 425°F)

  2. Rinse and drain the chickpeas: Open the cans of chickpeas and pour the chickpeas into a strainer in the sink. Rinse thoroughly under running water.

  3. Dry the chickpeas: Pat the chickpeas very dry with a clean dishtowel or paper towels. Ideally, leave them to air-dry for a few hours. Or rub dry thoroughly, removing any chickpea skins that come off.

  4. Toss the chickpeas with olive oil and salt: Spread the chickpeas out in an even layer on the baking sheet. Drizzle with olive oil and sprinkle with salt. Stir with your hands or a spatula to make sure the chickpeas are evenly coated.

  5. Roast the chickpeas in the oven for 30-45 minutes, shaking the pan every 10 minutes. The chickpeas are done when golden and slightly darkened, dry and crispy on the outside, and soft in the middle.

  6. Remove chickpeas to a bowl. Sprinkle the Balti Seasoning over the chickpeas and stir to coat evenly. Taste and add more seasoning if desired.

  7. Serve while the chickpeas are still warm and crispy. They will gradually lose their crispiness as they cool but keep for a few days in an airtight container, becoming chewy rather than crispy but still delicious.

Recipe Notes

If you have time, the easiest way to get the rinsed chickpeas totally dry (key to crispy results) is time. Rinse the chickpeas and leave them to air dry for a few hours on dish- or paper towels.  

 

 

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Overnight Oatmeal with Almonds and Apples
Prep Time
10 mins
Cook Time
9 hrs
Total Time
9 hrs 10 mins
 

An easy-to-make low cholesterol triple threat featuring three cholesterol-lowering ingredients: oatmeal, almonds and apples. Make the oatmeal overnight in a slow cooker, and add flavor and crunch with cinnamon, almonds and apples in the morning.

Course: Breakfast
Servings: 4
Calories: 215 kcal
Author: Karen Swanson
Ingredients
Oatmeal (for 4 servings)
  • 1 cup steel cut oats
  • 4 cups water
  • 1/2 cup skim milk
Topping (per serving)
  • 1 tsp cinnamon or more, or more to taste
  • 1 apple peeled and sliced or diced, or more to taste
  • 1/2 oz raw almonds (about 12) or more, to taste
Instructions
  1. Combine oats, water and skim milk in a slow cooker and set to low heat. Cover and let cook for 8 to 9 hours (overnight).

  2. In the morning, stir and portion into serving bowl. Peel and slice or chop apples and almonds. Top individual bowls with cinnamon, almonds and apples to taste.

  3. Store any leftover oatmeal (without toppings) in an airtight container in the refrigerator. For another breakfast, just add skim milk (about 1/4-1/3 cup), stir, and microwave until hot, stirring after first minute.  Add toppings and enjoy.

Recipe Notes
  • Add the amount of water in the recipe - it looks like a lot, but it's not. It will be thick by morning.
  • I like to chop the apple and almonds to get maximum crunch per bite.

Nutrition Facts
Overnight Oatmeal with Almonds and Apples
Amount Per Serving
Calories 215 Calories from Fat 77
% Daily Value*
Total Fat 8.6g 13%
Saturated Fat 0.8g 4%
Cholesterol 1mg 0%
Sodium 25mg 1%
Potassium 310mg 9%
Total Carbohydrates 30.5g 10%
Dietary Fiber 6.1g 24%
Sugars 10.5g
Protein 7g 14%
Vitamin A 3%
Vitamin C 6%
Calcium 9%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.