Tasty Recipes from Recipe Wizards

Making anything wrapped, stuffed or rolled in pasta used to be a real chore. You had to make dough, knead it, roll it out just-so, cut it cleanly into rounds or squares and then assemble, assemble, assemble. Often, it was an all-day, extended-family affair.

Who has the time or free hands these days to make homemade dumplings or ravioli? No wonder so many of us have turned to store-bought products or an occasional restaurant splurge for our stuffed pasta kick.

Yet there’s hope for homemade dumplings, thanks to store-bought Asian wrappers. You can get 40 to 60 circles or squares or rectangles of dough fresh and ready for use. Sure, you still have to stuff ‘em and seal ‘em, but that long and messy process of making and rolling the dough is eliminated.

Even the authors of “The Dumpling: A Seasonal Guide,” Wai Hon Chu and Connie Lovatt, give store-bought wrappers the thumbs up.

“While our book is a collection of traditional recipes that celebrates the use of homemade doughs, batters, and other starchy mixtures, we are aware of just how convenient store-bought Asian wrappers are and how they can turn a lengthy recipe into a snap,” said the New York City-based Chu. “It would be impossible for us to do all of our dumpling classes without them.”

Asian wrappers come in varying sizes and shapes. Large rectangular ones are used for egg or spring rolls. Squares can become wontons. Rounds are folded into potsticker dumplings. Most of these wrappers are made from wheat flour and are sold fresh in the produce section or frozen. Some wrappers, like those used for Vietnamese spring rolls, are made of rice flour and sold dried.

As Chu and Lovatt demonstrate with the recipes in the book, stuffing delicious ingredients into pasta takes place around the world. Store-bought wrappers need not be confined to Asian dumplings. For ravioli, they recommend such pairings as: Cheddar cheese and potato; kasha and mushroom; lentil and onion; pork and kohlrabi; or apples and cheese.

Dust off some of your old recipes and experiment with ready-to-go wrappers instead of making your own dough.

ASIAN WRAPPERS: HOW TO BUY AND STORE

Wai Hon Chu, co-author with Connie Lovatt of “The Dumpling: A Seasonal Guide” offers these tips to make sure you get the best wonton skins or other Asian wrappers no matter where you shop.

Look at the condition of the dough when buying fresh wheat-flour wrappers. “It should appear smooth and slightly off-white for wrappers that don’t contain egg and a light, sunny yellow for those that do. If the dough looks grayish or is dotted with light colored specks, then you know the wrappers are old and drying out.”

Check the edges of the wrappers. “If the edges appear to be dried out and tattered by cracks, then you’d want to find a fresher pack.”

Frozen wrappers: Make sure there’s no freezer burn. Check the shape of frozen wrappers. Those that thawed during shipping and then were refrozen will have curled or warped shapes.

If using rice flour wrappers, make sure edges are clean and free of cracks. “Even though they are dried, they should still be somewhat pliable and not too brittle.” They should “lie very flat and be an ivory white. They tend to yellow and pucker slightly as they get older.”

Proper storage: “Whether fresh or dried, you should keep them tightly wrapped with plastic wrap to prevent them from drying out. Keep the fresh ones refrigerated for up to one week; or wrapped and frozen for up to three months. Dried wrappers keep in your pantry for up to 6 months.” Filled dumplings can be frozen, too: Place in a single layer on a baking sheet; freeze solid. Then place in freezer bags. Freeze up to three months.

SQUASH AND LENTIL RAVIOLI

Prep: 1 hour Chill: 30 minutes Cook: 45 minutes

Makes: 60 dumplings

Adapted from “The Dumpling: A Seasonal Guide.” Most wonton or potsticker packages contain 40 to 60 wrappers. You may have some filling left over.

1 small butternut squash, split lengthwise, seeds removed

1/4 cup dried green lentils, rinsed

7 small amaretti cookies, coarsely crushed

1/2 cup grated Parmesan cheese

1/2 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon each: ground cinnamon, grated nutmeg

2/3 cup coarse dry white bread crumbs

60 round wonton or potsticker wrappers

Flour for dusting

1/2 stick (1/4 cup) butter

1 sprig fresh rosemary

1 clove garlic, minced

1. Heat oven to 375 degrees. Place squash, flesh side down, on an oiled baking sheet. Roast until soft, 30-40 minutes. Fill a small saucepan halfway with water; heat to a boil. Add the lentils; cover. Simmer until tender, 40-50 minutes. Drain; mash lightly. Set aside. Remove the squash from the oven; cool.

2. Scoop the flesh out of the squash; mash in a medium bowl until almost smooth. Place the squash on a clean kitchen towel; bring together the ends of the towel. Twist to squeeze out as much liquid as you can. Return squash to bowl. Mix in amaretti, Parmesan, salt, pepper, cinnamon, nutmeg. Stir in the lentils and bread crumbs. Cover; refrigerate 30-60 minutes.

3. Line a tray with a kitchen towel; sprinkle with a little flour. Lay flat 1 to 5 wrappers on a work surface. Brush each with a thin coating of water. Center a teaspoon of filling on each. Fold wrappers in half; pinch to seal. Place the ravioli in a single layer on the tray; cover with a towel. Repeat with remaining wrappers.

4. Fill a large pot halfway with salted water; heat to a boil over high heat. Reduce the heat to medium for a steady simmer. Gently add half of the ravioli, a few at a time, stirring carefully to prevent sticking. Cook until ravioli float, 2-3 minutes; cook 3 minutes longer. Transfer with a slotted spoon to a large bowl; drizzle with a ladle of the cooking liquid to prevent sticking. Repeat with remaining ravioli.

5. Melt the butter in a small saucepan over medium heat; add the rosemary and garlic. Cook until the butter and garlic turn a light brown, about 3 minutes. Discard the rosemary. Drain the ravioli. Place in serving bowl; toss gently with butter.

Nutrition information:

Per dumpling: 48 calories, 23 percent of calories from fat, 1 g fat, 1 g saturated fat, 3 mg cholesterol, 8 g carbohydrates, 2 g protein, 85 mg sodium, 1 g fiber

In Rocco DiSpirito’s new cookbook, the celebrity chef gives recipes for family favorites such as macaroni and cheese and chicken tenders a healthy twist. DiSpirito revamped these traditional recipes in “Now Eat This! 150 of America’s Favorite Comfort Foods All Under 350 Calories” (Ballantine, $22), his sixth cookbook.

The goal of the book, DiSpirito wrote, was to take on what he calls “downfall dishes.” These are the ones most folks have a weakness for – think ice cream, cookies, burgers and pizza.

By swapping out a few ingredients and using different cooking methods, the recipes come in at fewer than 350 calories per serving, much less than the classic versions. Typically, they have 66 percent less fat and 83 percent fewer calories than the originals.

The book was inspired by DiSpirito’s desire to focus on a healthier lifestyle, and his appearance on “The Biggest Loser” in 2008. On “Loser,” his assignment was to eliminate fat, cholesterol, sodium, sugar and artificial ingredients from dishes that contestants identified as their weaknesses. That assignment planted the seed for the new cookbook.

DiSpirito relies on fat-free, low fat, reduced fat and low-sodium products. He plays up ingredients that pack a lot of flavor but not calories, such as fresh herbs, citrus juices and Dijon mustard. Cooking methods such as broiling, grilling and faux-frying with panko bread crumbs knock out the fat.

Recipes include appetizers, soups, salads, main dishes and desserts. Each recipe has a before-and-after fat and calorie count. Other go-to recipes are slimmed-down versions of sauces, vinaigrettes and condiments such as Rocco’s Magnificent Mayonnaise made with Greek-style yogurt.

The book is easy to use, and nearly every recipe has a full-color photo, holds to one page and has easy-to-follow instructions.

MACARONI AND CHEESE WITH A CRUSTY CRUNCH

Serves: 4 / Preparation time: 15 minutes / Total time: 45 minutes

Nonstick cooking spray

4 ounces whole wheat elbow macaroni

1/2 cup Onion-Garlic Puree (see note)

1/2 teaspoon dry mustard

Pinch of cayenne pepper

1 cup shredded 50 percent reduced-fat cheddar

1/3 cup nonfat Greek yogurt

Salt to taste

1/4 cup whole wheat panko breadcrumbs

1/4 cup grated Parmigiano-Reggiano cheese

Preheat the oven to 425 degrees. Spray an 8-by-8-inch baking dish with cooking spray; set it aside.

Bring a large pot of salted water to a boil. Add the macaroni and cook according to the package directions, 7-9 minutes; drain.

Meanwhile, in a small saucepan over medium heat, bring the Onion-Garlic Puree, mustard and cayenne to a simmer, stirring often. Whisk in the cheddar until it has melted. Remove the pan from the heat and whisk in the yogurt.

In a medium bowl, toss the cooked macaroni with the cheese sauce to coat thoroughly. Season with salt to taste. Pour the macaroni into the prepared baking dish, and sprinkle the panko over the top. Top with the Parmigiano-Reggiano.

Bake until the cheese has melted and the macaroni is hot throughout, about 10 minutes. Serve immediately.

Note on Onion Garlic Puree: Roughly chop 1 large Vidalia onion and 9 garlic cloves. Place the onion, garlic and 1/2 cup water in a microwave-safe bowl. Cover the bowl with plastic wrap and microwave on high for 10 minutes.

Pour the mixture into a blender and blend until it is completely smooth. Season with salt and pepper to taste, if desired. Store in a covered container in the refrigerator for up to 72 hours.

From “Now Eat This! 150 of America’s Favorite Comfort Foods All Under 350 Calories” (Ballantine Books, $22).

Tested by Susan M. Selasky for the Free Press Test Kitchen.

227 calories (26 percent from fat ), 7 grams fat (2 grams sat. fat ), 29 grams carbohydrates, 16 grams protein, 487 mg sodium, 20 mg cholesterol, 3 grams fiber .

BUFFALO AND BLUE CHICKEN TENDERS

Serves: 4 / Preparation time : 15 minutes / Total time: 35 minutes

1 cup whole wheat flour

2 1/2 cups whole wheat panko breadcrumbs

4 large egg whites

12 ounces chicken tenders

Salt and freshly ground black pepper to taste

Nonstick cooking spray

1/2 cup Buffalo wings hot sauce

1/2 cup reduced-fat blue cheese dressing

Preheat the oven to 450 degrees. Place a wire rack on a foil-lined baking sheet and set it aside.

Put the whole wheat flour in a shallow dish. Put the panko in another shallow dish or pie plate. In a medium bowl, whisk the egg whites until they are extremely foamy but not quite holding peaks.

Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely.

Spread the chicken out on the wire rack. Season the chicken well with salt and pepper. Spray lightly with nonstick cooking spray. Bake the chicken tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.

Brush the chicken tenders with the Buffalo sauce and arrange on a platter. Serve with the blue cheese dressing for dipping.

From “Now Eat This! 150 of America’s Favorite Comfort Foods All Under 350 Calories” (Ballantine Books, $22).

Tested by Susan M. Selasky for the Free Press Test Kitchen.

308 calories (22 percent from fat ), 8 grams fat ( 1 gram sat. fat ), 29 grams carbohydrates, 31 grams protein, 798 mg sodium, 59 mg cholesterol, 4 grams fiber.

MINNEAPOLIS – As I discovered on a trip to Istanbul, Turkey, the flavors of the region are made for summer. Hot and hungry, I wandered through the city’s Grand Bazaar, where vendors vied for attention with promises of good deals on their carpets, silver and spices. In an out-of-the-way corner, a little cafe promised relief in the form of lamb kebabs and pita bread. I took the bait and, once refreshed, returned to the crowded bazaar.

For centuries, Turkey was the crossroads of the world as traders brought culinary traditions, as well as spices and other goods, from one country to the next. The result was an amalgam of memorable flavors. Like those early traders, I’ve incorporated traditional recipes from the expansive region – Middle East, North Africa, Mediterranean – for a summer menu that pays homage to those crossroads and their summer heat.

In your own back yard – or kitchen grill – you can prepare a refreshing meal with lamb kebabs seasoned with a spice blend popular in North Africa. Add the traditional cooling agent, raita (the Greek variation of the region’s yogurt sauce), a salad of bulgur wheat and parsley from the Middle East, Moroccan mint tea and icy granita from Italy – and you have a made-in-the-shade summer meal.

And the best news, wherever the cook may call home? This menu is quick and easy to prepare, and easily adapted for any size crowd or taste. Prefer chicken or beef to lamb? Then make the kebabs your way. The spice blend works with any meat.

As for the cook? With a menu this easy, any cook will have time – and energy – for guests.

Recipes from “Come One, Come All/ Easy Entertaining With Seasonal Menus,” by Lee Svitak Dean (Minnesota Historical Society Press).

MINT TEA

Serves 6.

Note: Mint tea, served hot, is a traditional Middle Eastern drink. If you prefer iced tea, either prepare the mint tea in advance and refrigerate it, or serve the tea, cooled, over ice. In that case, use a little more green tea leaves in the preparation because the ice will dilute it. From “Come One, Come All/ Easy Entertaining With Seasonal Menus,” by Lee Svitak Dean.

6 1/2 c. almost boiling water

3 bags of green tea, or about 1 tablespoon green tea leaves

20 spearmint leaves

2 tsp. sugar

Directions

Bring the water almost to a boil (green tea leaves need water a little less hot than black tea leaves so the tea doesn’t become bitter). Pour a little of the boiling water into the teapot to warm it; then discard the water.

Add the tea and the rest of the hot water. Let steep for 2 to 3 minutes. Add the mint and sugar. Serve immediately, or cool and serve cold.

Nutrition information per serving:

Calories 9

Fat 0 g

Sodium 3 mg

Carbohydrates 2 g

Saturated fat 0 g

Calcium 10 mg

Protein 0 g

Cholesterol 0 mg

Dietary fiber 0 g

TABBOULEH SALAD

Serves 6.

Note: In parts of the Middle East, where this is a traditional salad often served among the appetizer plates called “meze,” tabbouleh (tuh-BOO-luh) is scooped up into lettuce. The base of the salad is bulgur wheat and parsley. Bulgur is made of wheat kernels that have been steamed, dried and crushed; it has a chewy consistency. It can be found in the health-food section of supermarkets, in the aisles with rice and Middle Eastern foods, and in the bulk-food section. Sometimes it’s in a box that simply says tabbouleh salad. From “Come One, Come All.”

1 c. bulgur wheat

2 c. water

l c. olive oil

l c. fresh lemon juice (about 3 lemons)

1 bunch fresh parsley (either Italian flat-leaf or curly-leaf), chopped, or more

1 medium onion, finely chopped (about 3/4 c.)

1 large cucumber, peeled, seeded and diced (about 1 c.)

2 to 3 tomatoes, seeded and chopped (about 11/2 c.)

Salt and pepper

Lettuce leaves, if desired

Directions

Measure bulgur into a medium-size bowl. Bring 2 cups water to a boil; pour over bulgur, cover, and let sit for about 30 minutes, until bulgur has absorbed the water. Drain any excess.

Combine the olive oil and lemon juice, and toss with the bulgur. Add the parsley, onion, cucumber and tomatoes. Season to taste with salt and pepper. Refrigerate until 30 minutes before serving; it tastes best when it’s not too cold. Serve in a lettuce leaf, if desired.

Variation: Add 1/4 cup or more chopped mint to the salad.

Nutrition information per serving:

Calories 434

Fat 37 g

Sodium 31 mg

Carbohydrates 26 g

Saturated fat 5 g

Calcium 57 mg

Protein 4 g

Cholesterol 0 mg

Dietary fiber 6 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 71/2 fat.

LAMB KEBABS WITH HARISSA

Serves 6.

Note: Harissa (hah-REE-suh) is a North African spice mixture (this makes about 1 cup harissa to toss with the lamb). If you would like to serve more harissa on the side, for food safety make a new batch or set some aside). If you use wood skewers, soak them in advance for about 20 minutes. From “Come One, Come All.”

2 tbsp. chile powder, such as ancho or chipotle (see box)

3/4 tsp. minced garlic (about 2 garlic cloves)

1 tbsp. fresh lemon juice

1/2 c. extra-virgin olive oil

1 tsp. salt

1 1/2 tsp. ground cumin

3 lb. boneless lamb shoulder or leg

1 red onion, cut in 1- to 1 1/2-in. chunks

Vegetable oil

12 to 18 skewers

Directions

To make the harissa: Combine chile powder, garlic, lemon juice, olive oil, salt and cumin. Adjust seasonings as preferred. If desired, make additional harissa to serve on the side with the kebabs. (Don’t re-use the harissa that was mixed with the raw lamb because of food safety reasons.)

To make the lamb kebabs: Trim exterior fat from lamb and discard. Cut lamb into 1- to 11/2 -inch cubes and toss them in harissa shortly before cooking.

Preheat the grill or the broiler. Oil grate or broiler pan for easier turning of the meat. Alternate meat and onion chunks on skewers, leaving a small space between pieces of meat. Cook over high heat until meat is at preferred doneness, turning once after about 5 minutes, and cooking an additional 2 or 3 minutes for medium rare. Serve kebabs atop a bed of rice.

Nutrition information per serving:

Calories 405

Fat 29 g

Sodium 500 mg

Carbohydrates 4 g

Saturated fat 6 g

Calcium 26 mg

Protein 32 g

Cholesterol 105 mg

Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 4 lean meat, 31/2 fat.

RAITA

Makes about 2 cups.

Note: Some variation of this cucumber yogurt dip (called RY-tah in India) is served all over the Middle East and along the Mediterranean to cool the palate when spicy foods are served. For smaller pieces of cucumber, grate it. From “Come One, Come All.”

1/2 cucumber, peeled and seeded

1 c. plain nonfat yogurt

1/2 small onion, diced (about 1/2 c.)

2 tbsp. chopped parsley

Salt and white pepper

Directions

Pat the cucumber with paper towels to get it as dry as possible. Dice to make about 1/2 cup.

In a medium bowl, combine the cucumber, yogurt, onion and parsley; stir to mix. Season to taste with salt and pepper. Marinate at least 1 hour in the refrigerator to blend flavors.

Nutrition information per 1/3 cup:

Calories 28

Fat 0 g

Sodium 33 mg

Carbohydrates 4 g

Saturated fat 0 g

Calcium 87 mg

Protein 3 g

Cholesterol 1 mg

Dietary fiber 0 g

Diabetic exchanges per serving: 1 vegetable.

LEMON GRANITA

Serves 6.

Note: This is best served the day it is prepared, when the ice crystals are large and flaky. They look like tiny snowflakes. Meyer lemons are particularly good with this (but hurry as their season is almost over). If you let the granita freeze solid, you will lose the flaky texture – and end up with sorbet, which isn’t so bad, either. From “Come One, Come All.”

3 c. water

1 c. sugar

Zest of 2 lemons

3 c. juice (from 6 large lemons)

Directions

In a saucepan, boil the water, sugar and lemon zest together until the sugar dissolves. Remove from heat and mix in the lemon juice Cool.

Pour into a shallow container, such as a 9- by 13-inch pan, and cover. Freeze until the edges are frozen, about 1 to 2 hours. Remove the pan from the freezer and, using a fork, scrape the ice, moving from the edge to the center. Return to the freezer.

Repeat at least three times, every 30 minutes or so, until the mixture has become large ice flakes. Serve the same day as made.

Nutrition information per serving:

Calories 155 Fat 0 g Sodium 30 mg

Carbohydrates 41 g Saturated fat 0 g Calcium 19 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 1 g

Diabetic exchanges per serving: 3 other carb.

BASMATI RICE

Serves 6.

Note: Basmati rice has a nutty, perfumed aroma. The cooking method in this recipe comes from Raghavan Iyer, a Minneapolis author of several Indian cookbooks, including “660 Curries” and “The Turmeric Trail.” Before the rice is cooked, he rinses it several times to remove the starch. Then he soaks the rice for 30 minutes. This method makes for perfect fluffy – and fragrant – rice. It can be made in advance and reheated by covering the rice with boiling water and then draining it.

1 1/2 c. uncooked basmati or other long-grain rice

2 1/4 c. cold water

Directions

To rinse rice, place it in a medium saucepan and add enough water to cover. Rub the grains of rice with your fingers to remove the starch and any dust; drain. Repeat several times, draining each time, until the water is clear.

Once clean, add 2 1/4 cups cold water to the rice and soak for 30 minutes. Bring to a boil, stirring once; reduce heat to medium-high. Cook uncovered 5 to 6 minutes, stirring occasionally until most of the water has evaporated.

Reduce heat to low. Cover and cook 5 minutes; remove from heat and let stand covered 5 to 10 minutes. Fluff with a fork before serving.

Nutrition information per serving:

Calories 163

Fat 0 g

Sodium 1 mg

Carbohydrates 37 g

Saturated fat 0 g

Calcium 9 mg

Protein 3 g

Cholesterol 0 mg

Dietary fiber 1 g

Diabetic exchanges per serving: 2 1/2.

ALL ABOUT HARISSA

The cook controls the intensity of the heat in harissa, which will depend on which chile you use. If it’s dried ancho chiles (which are large and mild), you’ll have a milder flavor than if you use small dried red peppers, such as cayenne. (Often, the packaging indicates the level of heat for a particular chile. Chipotles, for example, are rated 5.5 on a 10-point scale; ancho chiles are at 3.5.)

You can find the chiles already ground in some supermarkets that carry a variety of Mexican chile seasonings. Or you can buy the dried peppers whole and grind them yourself. To grind whole dried chiles, first remove the stems and, if possible, scrape out the seeds if the peppers are hot (wear gloves to protect your hands from the oils). Process to a powder using a blender or food processor. A 1-ounce package of dried chiles makes more than enough ground chile for this recipe.