You are on page 1of 26





Vegetable Sides

Main Courses

Eating Right Every Day
Everybody wishes that they could eat right
every day. But given the hectic schedules most
families have, eating right isn’t always easy to
do. Now, DuPont and acclaimed chef and uther
Gail Greco have teamed up to develop a series
of healthy, tasty, and easy-to-prepare recipes.
Best of all, these receipes offer enough variety for you to find dishes that will
appeal to everyone in your family.

Gail Greco – cook, food journalist, and editor of the “Carefree Cooking”
section of the DuPont™ Teflon® web site – has created this series of recipes
to help you eat right every day. Gail is the author of 16 books on cooking
and entertaining, many of which were Book-of-the-Month Club selections.
She’s a former executive food editor for the Discovery Channel, and her
Country Inn Cooking television show on PBS was honored with the James
Beard Foundation award for Best TV Food Journalism.

DuPont invented non-stick coating for cookware and has been the leader
ever since. DuPont™ Teflon® features patented multilayer technologies to
ensure superior performance and durability. The DuPont certification seal
you’ll find on all cookware coated with Teflon® non-stick coating means that
it has met the toughest standards for quality and performance. That’s why
for over forty years, chefs and homeowners alike have enjoyed the benefits
of cookware coated with DuPont™ Teflon® non-stick coating. The coatings
have helped create healthier, better – tasting meals, with easier cleanup
afterwards. Because you have better things to do, like saving time for
the things that matter most.

Special thanks to:

Rita Calvert, food stylist
Jacques Smith, prep chef These carefree cooking recipes are brought to you by DuPontTM Teflon®
Tom Bagley, photographer For more information, visit 3
Purple Cabbage Soup
s 1 -1/2 tablespoons olive oil
s 1/2 yellow onion, chopped
s 2 garlic cloves, coarsely chopped
s 1 rib celery, cut into a small dice
s 2 fresh plum tomatoes, cut into a small dice
s 6 cups vegetable broth
s 3/4 cup small shell pasta
s 3/4 cup finely sliced purple cabbage
s 1/2 cup cooked cannelini beans
s 2 cups shredded fresh spinach
s 2 tablespoons chopped flat-leaf parsley
s Salt and freshly milled pepper

In a medium saucepan coated with DuPontTM Teflon® non-stick coating, heat the oil.
Sauté the onions on medium heat, just until they wilt. Add the garlic and sauté, stirring
with a wooden spoon. Add the celery and the tomatoes, cooking another 2 minutes to
soften the tomatoes; the skins will pop. Pour in the broth and stir well. Bring to a boil
and add the pasta, then reduce the heat to medium-low. When the pasta is cooked almost
al dente, add the cabbage, beans, and the spinach. Cook about 5 minutes to warm
through. Sprinkle with chopped parsley and serve hot with salt and pepper.

Servings: 6

Both the green and purple varieties of cabbage are great for digestion and beautifying
the skin. Those who follow holistic eating practices make juice drinks from cabbage Today,
of colo beets come
because this vegetable is so good in helping to prevent some ulcer problems. Cabbage r in
to ope s. And altho a variety
n u
contains iron and calcium, plus vitamins A, E and U. When shopping for cabbage, look just as a can of th gh it’s easy
for heads that are heavy for their size and have only crisp outer leaves. You can enjoy place t easy to rem m, it’s almos
hem in ove th t
water, a pot e stem
this vitamins and protein-rich soup with a slice of whole-grain bread to treat for either fresh. peel, slice a of boiling
F nd ser
lunch or dinner. bonus t resh beet ve the
g m
and salahat you can e reens are a
ds. njoy in soups

These carefree cooking recipes are brought to you by DuPontTM Teflon®

4 For more information, visit 5
Vegetarian Lentil Soup
s 1 pound brown lentils
s 2 tablespoons olive oil
s 1 small yellow onion, finely chopped
s 1 medium carrot, finely chopped
s 1 celery rib, finely chopped
s 2 garlic cloves, minced
s 1 teaspoon crushed red pepper
s 3/4 pound plum tomatoes, coarsely chopped
s 8 cups vegetable broth
s 2 cups finely chopped kale (ribs removed)
s 1-1/2 teaspoons cumin
s 1/4 cup dry red wine
s Salt and freshly ground pepper
s Sliced cucumbers for garnish

Bring water (enough to cover three times the lentils) to a boil in a large saucepan
coated with DuPontTM Teflon® non-stick coating. Add the lentils and cook over medium
heat until barely tender, about 15 minutes. Drain.

In a large stock pot coated with DuPontTM Teflon® non-stick coating, heat the olive
oil and cook over medium heat until browned, for about 5 minutes. Add the onion,
carrot, celery, and drained lentils. Cook, stirring frequently, about 4 minutes.

Servings: 8 to 10 Add the garlic and red pepper, and cook for 1 minute more. Add the tomatoes (with juice),
broth, kale, cumin, and red wine. Stir and then simmer for about 10 minutes, making
Lentils are a healthy choice, especially when you’re in a hurry and would like sure the lentils are well cooked. Season with salt and pepper to taste. Garnish with
protein from legumes. They are also beneficial to the heart for circulation and act sliced cucumbers.
as a stimultant to the adrenal system. The plum tomatoes should be very ripe
for this recipe. You can also use canned drained tomatoes, which are sometimes
better than fresh, depending on the time of year. Roma tomatoes, which are
slightly rounder and sweeter than most plum tomatoes, are also a good choice.
Use up all of the juice that drains when you’re slicing the tomatoes, and add a
dollop of plain, nonfat yogurt to the finished dish, if desired.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

6 For more information, visit 7
Soy and Mixed Mushroom Soup
with Broccoli Sprouts
s 1 teaspoon olive oil
s 1 medium yellow onion, chopped
s 1 pound Yukon gold potatoes, peeled and coarsely chopped
s 2 - 1/2 cups cold water
s 2 cups plain whole soy milk
s 1 cup fresh shiitake mushrooms, stemmed and thinly sliced
s 1 - 1/2 thinly sliced cups baby bella or domestic white mushrooms
s 3 cloves fresh garlic, minced
s 1 - 1/2 cups broccoli sprouts, washed, dried and chopped,
plus a few bunches for garnish

In a large saucepan or Dutch oven coated with DuPontTM Teflon® non-stick coating,
heat the olive oil. Sauté the onions and potatoes over medium heat for 10 minutes.
Cover with the water and bring to a boil. Reduce heat and simmer for 18 to 20 minutes
or until the potatoes are very tender. Let this mixture cool slightly and purée in a
blender or food processor; return to the same saucepan.

Add the soy milk, mushrooms, garlic, and chopped sprouts and cook over medium
heat for 10 minutes or until hot. Serve topped with a bundle of fresh broccoli sprouts
as garnish.

Servings: 4

Shiitake mushrooms are slightly sweet, with a pleasing, wild flavor, giving this soup
its main aroma and taste. The mushrooms are beneficial to digestion and are now
used in naturopathic medical circles to treat cancers of the stomach.
We remove the stems here because they are tough to eat. However, you can cook with
the stems to further flavor the soup, and discard them before serving. Broccoli sprouts
are filled with the same nutrients found in broccoli, but in greater concentrations.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

8 For more information, visit 9
Sesame Green Bean Salad
s 1 pound fresh green beans, stalk end trimmed
s 1/4 cup sesame seeds
s 1/2 of a medium red onion, thinly sliced
s 6 tablespoons olive oil or grape seed oil
s 1 tablespoon grated lemon peel
s 1 tablespoon fresh lemon juice
s 1 tablespoon balsamic vinegar
s Salt and pepper

In a medium saucepan coated with DuPontTM Teflon® non-stick coating, bring to a boil
enough water to cover the beans. Salt the water and add the beans. Blanch the beans
until crisp-tender, 3 to 4 minutes. Drain the cooked beans and place them in a bowl of
ice water to stop the cooking process.

Meanwhile, in a small skillet coated with DuPontTM Teflon® non-stick coating, sauté
the sesame seeds over medium heat just a few minutes to toast them; set aside.

Drain the beans and transfer to a serving bowl. Toss with the onions.

In a small bowl, whisk together the oil, lemon peel, lemon juice, and vinegar.
Pour over the vegetables and toss. Season with salt and pepper.
Top with the sesame seeds.
Servings: 4

The tart, squeezed lemon, mixed with sweet balsamic vinegar, and
toasted sesame seeds, give the gentle beans a delicate flavor but with Make
to th a list befo
a robust attitude. Pair this with any meat, poultry, or pork main course. e r
list at supermark e heading
to str hand, you’r et. With
a hea ay from bu e less like
lt y ly
may a hy diet. A ing foods
ls f
on gr o save tim s a bonus, or
ocery e and you
shoppin money

These carefree cooking recipes are brought to you by DuPontTM Teflon®

10 For more information, visit 11
Broccoli Watercress Salad with Roasted
Garlic Dressing
s 2 teaspoons olive oil
s 2 cloves garlic, finely chopped
s 2 tablespoons fresh orange juice
s 2 teaspoons honey (raw preferred)
s 1/2 teaspoon salt

s 1 cup mandarin oranges
s 1/2 red onion, thinly sliced
s 3 cups small broccoli florets
s 3 cups watercress

In a small skillet coated with DuPontTM Teflon® non-stick coating, heat the oil.
Sauté the garlic over medium heat, until tender but not browned.
Remove from the heat and cool. Mix with the orange juice, honey,
and salt, and let sit, cooling to lukewarm.

Compose the salad fruits and vegetables on individual serving plates and drizzle with
the dressing. Serve immediately.

Servings: 4

Wherever cool water flows during he cold winter months, you may nutritio is one of t
find the gentle but powerful leaves of watercress thriving in the elements. ingred us and, cer e most
ie t
Watercress is so beneficial that you should think about adding it to a lot more recipe nts you ca ainly tasty
. To n
from get t add to a
g h
preparations – from sandwiches to soups and, certainly salads. and ha arlic, we s e most valu
v h e
Bittersweet in flavor, the hearty green purifies the blood and benefits the lungs the p e it ready ould chop it
ot at t o a
ahead le ast 1 d d to
and kidneys. Look for small bouquets of watercress that are deep green with no
its nut of time, so 5 minutes
signs of yellowing. ritiona t h a t
l activ it
e ingr releases

These carefree cooking recipes are brought to you by DuPontTM Teflon®

12 For more information, visit 13
Portobello Spinach Salad
s 1 pound portobello mushrooms
s 2 tablespoons soy sauce
s 2 tablespoons lemon juice
s 1/2 teaspoon coriander
s 1/2 cup pecans
s 1 tablespoon olive oil
s 1 tablespoon minced shallots
s 8 ounces spinach leaves, stems removed, leaves torn
s 3 tablespoons grapeseed oil
s Salt and freshly milled black pepper
s 3/4 cup pecans
s Shavings of Parmigiano-Reggiano cheese

Preheat the oven to 350 degrees.

Clean the portobellos with a damp paper towel. Remove (and discard) the thick stem
from each by gently twisting it. Slice the mushrooms on the diagonal, about 1/4-inch
thick. In a shallow bowl, whisk the soy sauce with 1 tablespoon of the lemon juice and
the coriander. Toss the mushrooms gently the marinade, coating all sides; let sit for
5 minutes. Place the 1/2 cup of pecans on a baking sheet coated with DuPontTM Teflon®
non-stick coating. Toast the pecans in the oven for about 8 minutes.

Servings: 4 Heat the olive oil in a large skillet coated with DuPontTM Teflon® non-stick coating.
Over medium heat, gently sauté the shallots for 2 minutes and then add the
Portobellos are the mature version of crimini mushrooms which came into vogue in the mushrooms, turning with tongs to cook on both sides for a total of 4 or 5 minutes
1980s, reportedly when a marketing ploy helped to sell them by making the name more or until the mushrooms just start to brown. Remove from the pan and set aside.
glamorous. The name changed to portobello and farmers began to sell mushrooms that
no one wanted to buy before. Like many mushrooms, portobellos make for healthy Place the spinach in a large salad bowl. In a small bowl, whisk the grapeseed oil
eating. These days, you can buy them only whole, but also sliced, which will save and the remaining lemon juice. Season with salt and pepper. Toss the salad with this
a step in this recipe even though you pay a little more for the prep work. dressing. Coarsely chop the pecans, add to salad, and toss again. Divide the salad
onto 4 plates. Evenly divide the mushrooms among the plates and sprinkle with the
additional nuts. Using a vegetable peeler, shave curls of the cheese onto the salad
and serve.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

14 For more information, visit 15
Baked Swiss Chard Dumplings Pesto
s 1 teaspoon olive oil
s 1 pound Swiss chard leaves,

with Roasted Bell Pepper Pesto s 2 large garlic cloves, skin intact
s 2 large red bell peppers,
stems removed
s 1 leek, white part only, minced
roasted and coarsely chopped s 2 shallots, minced
s 1 small shallot, coarsely chopped s 1/2 cup freshly grated Parmesan cheese
s 1 tablespoon fresh thyme leaves s 1/4 cup fresh, seasoned bread crumbs
s 1/4 cup flat-leaf parsley leaves, s 2 tablespoons unsalted butter,
stems removed plus extra for greasing
s 1/2 cup olive oil s 1/2 pound fresh ricotta cheese
s 2 tablespoons Parmesan cheese s 1 egg, beaten
s Salt and milled black pepper s Salt and pepper

In a small skillet coated with DuPontTM Teflon® non-stick coating, heat the oil. Toast the garlic
over medium heat, shaking the pan occasionally, until softened and slightly browned, about
8 minutes. Remove the pan from the heat. When cooled, remove the skin from the garlic
and discard.

In a food processor, process the garlic, peppers, shallot, thyme, parsley leaves, and
oil until smooth. Transfer the mixture to a small bowl and stir in the Parmesan cheese.
Season to taste with salt and pepper. Set aside.

Boil the washed and trimmed Swiss chard for 10 minutes or until tender. Run under cold
water; drain well and squeeze dry; chop finely.

Servings: 4 Preheat the oven to 350 degrees. In a small sauté pan coated with DuPontTM Teflon®
non-stick coating, sauté the leek and minced shallots in 2 tablespoons of the butter
Swiss chard is rich in iron and vitamins A and C. In this recipe, we ask you to remove until soft, about 5 minutes. Turn into a medium bowl and mix well with the chard, ricotta
the thick chard stems. If you cut the stems away from the leaves carefully, you can use cheese, egg, the 1/3 of the Parmesan, and bread crumbs. Add salt and pepper to taste.
them separately, preparing them as you would with your favorite asparagus recipe.
Serve the dumplings as a side dish to almost any meaty main course. Using 2 tablespoons, shape the mixture into small football shape (quenelles) about
2-1/2 inches long. Place the dumplings in a baking pan coated with DuPontTM Teflon®
non-stick coating and bake 20 minutes, or until the dumplings are set and lightly
browned. Pour the pesto into the center of a serving plate and top with the dumplings,
fanning them out into a star shape as we did in the illustration at left. Garnish the
center with parsley or an edible flower, if desired.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

16 For more information, visit 17
Tuscan White Beans with Sage
s 1 tablespoon olive oil
s 1 small yellow onion, minced
s 1/2 cup chicken stock or broth
s 1/2 teaspoon sea salt, or more, to taste
s A few twists of milled black pepper
s 2 cups white northern beans, drained but not washed
s 1 clove garlic, minced
s 2 teaspoons dried sage

In a medium skillet coated with DuPontTM Teflon® non-stick coating, heat the oil over
medium heat and sauté the onions, just until they turn translucent. Add the chicken
stock and stir, cooking for 2 minutes. Add the salt and pepper and then the beans
and garlic. Cook another 2 minutes or until the liquid is almost all absorbed.
Sprinkle with sage and serve.

Servings: 4

Serve these beans as a side to a pasta dish, any legume-less vegetarian dish,
or a favorite oven-baked fresh fish. Fresh
is usua
to ma lly bes
intain t whe
Plant a hea n tryin
yo lthf g
soil, a ur own her ul diet.
nd ha b s in o
in dec v e fun k rganic
or e
as tom ative cont eping them
ato c ainers
ans. such

These carefree cooking recipes are brought to you by DuPontTM Teflon®

18 For more information, visit 19
Fusilli with Olive Pesto
s 1 pound fusilli pasta
s 1 cup pitted kalamata olives
s 4 anchovy fillets
s 1/2 teaspoon hot pepper flakes
s 1/2 cup olive oil, plus more for tossing
s Salt and freshly ground pepper
s 2 tablespoons finely chopped flat-leaf parsley
s 1 cup grape or cherry tomatoes, quartered

In a large pot coated with DuPontTM Teflon® non-stick coating, cook the pasta
in boiling salted water until it is al dente.

Meanwhile, place the olives, anchovies, pepper flakes, and 1/2 cup of oil
in a food processor or blender and puree. Season with salt and pepper.
Keep the motor running slowly, drizzling in a little more olive oil if needed
for a smooth consistency.

Drain the pasta, place back in the warm pot, and toss with the olive mixture to coat.
Transfer to a serving bowl and garnish with parsley and cherry tomatoes.

Servings: 4 to 6

It is key here to cook the pasta only until it is just tender and not mushy.
The Italians call this “al dente” or “to the tooth”. Ready
compe o take over
tit t
cucum ion is this u he scooter
ber ... nassum
part an d re ing
d rem ssed for th
health inding e
y – e us tha
and ex ating t bein
er t h e g
fun and cising – ca right thing
anythin n be a s
g but lot of
a chor

These carefree cooking recipes are brought to you by DuPontTM Teflon®

20 For more information, visit 21
Rice Soy Cheese Burgers
s 2 cups canned soybeans, rinsed and drained
s 1-1/4 cups cooked brown rice
s 1/2 cup finely chopped onion
s 1/2 cup grated carrot
s 2 cups fresh bread crumbs (made by finely chopping fresh
wholewheat bread)
s 1 egg, lightly beaten
s 2 cloves garlic, minced
s 2 tablespoons flat-leaf parsley, minced
s 2 tablespoons soy sauce
s 1 teaspoon olive oil
s 8 slices soy cheese (or indulge and go for a strong dairy cheese)
s 8 round buns
s Chunky salsa

In a medium bowl, combine the soybeans, rice, onion, carrot, bread crumbs, egg, garlic,
parsley, and soy sauce to a consistency that will hold together like a hamburger. Shape
into 8 patties.

In a skillet coated with DuPontTM Teflon® non-stick coating, warm the olive oil over
medium heat. When hot, add the patties and sauté for 4 to 5 minutes on the first side
Servings: 8
until golden brown, and then flip and add the cheese, cooking until the cheese
is melted, another 4 minutes. Topped with salsa, serve on buns.
Vegetarian burgers can sometimes be dense and heavy, but these are devilishly
delightful. The melted cheese and vibrant salsa provide an additional spark. Select
a salsa of your choice. You can even be creative and go with a packaged artichoke
or tomato bruschetta topping.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

22 For more information, visit 23
Chicken Tomato Sauté
s 2 teaspoons olive oil
s 1-1/4 pounds boneless, skinless chicken breasts, cut into 1-inch pieces
s 3 cups halved white mushrooms (about 8 ounces)
s 2 cups diced sweet green bell pepper, cut into 1-inch pieces
s 2/3 cup chopped yellow onion
s 2 garlic bulbs, minced
s 2 pounds fully ripened fresh tomatoes, cut into 1-inch chunks (about 5 cups)
s 1 teaspoon salt
s 1 teaspoon dried thyme or oregano, crushed
s 1/2 teaspoon ground black pepper

In a large skillet coated with DuPontTM Teflon® non-stick coating, heat the oil over
medium heat. Add the chicken pieces; cook and stir until browned, about 8 minutes.
Add the mushrooms, green pepper, onion, and garlic; cook and stir until the mushrooms
release their liquid, about 6 minutes. Stir in the tomatoes, salt, thyme, and black
pepper. Cook, stirring occasionally, until the tomatoes are heated through, about 4
minutes. Add a splash of balsamic vinegar and serve over noodles or rice, if desired.

Servings: 4

A burst of sun-drenched, fresh tomatoes – mixed with browned chicken – makes

an easy entree in minutes, and all in one quick, non-stick pan. It’s great for Every Day
Healthy eating. Add some brown rice, couscous, or a whole-grain pasta to complete
the meal.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

24 For more information, visit
Hunan Salmon
s 2 tablespoons soy sauce
s 1 tablespoon Chinese oyster sauce, or fish broth
s 2 teaspoons Oriental chili paste, (optional)
s 2 teaspoons tomato paste
s 1 cup vegetable broth
s 1/2 teaspoon sugar
s 1 tablespoon fresh lemon juice
s 3 tablespoons cornstarch
s 1 tablespoon chili powder
s 1 pound salmon filet, boned, skinned and cut into 1 inch cubes
s 2 tablespoons peanut oil
s 2 scallions, chopped
s 2 cloves garlic, minced
s 1 tablespoon ginger root minced
s 1/2 cup roasted cashew nuts

In a bowl, whisk together the soy sauce, oyster sauce, chili paste, tomato paste, broth,
2 teaspoons of the cornstarch, sugar, and lemon juice. Set aside.

Mix the remaining cornstarch with the chili powder and toss with the salmon cubes.
Heat a large wok coated with DuPontTM Teflon® non-stick over medium heat. Add the
peanut oil and gently stir-fry the salmon, in 2 batches, until it is lightly browned and
Servings: 4 crisp, about 2 minutes. Remove the salmon and set aside.

Our Chinese stir-fry is so fast that it may take more time to measure ingredients than to Add the scallions, garlic, and ginger root and stir-fry 10 seconds. Return the salmon,
actually cook with them. Organized in advance, this dish is a snap – and such a winner add the reserved liquid, and simmer until lightly thickened. Toss in the cashews.
in flavor. To roast the cashews, heat the oven to 350 degrees and spread the nuts onto Serve over cooked rice if desired.
a baking sheet coated with DuPontTM Teflon® non-stick coating, then bake them, turning
them a few times for about 8 minutes. Cook longer if continued toasting is desired, but
watch carefully, as nuts can brown quickly.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

26 For more information, visit 27
Sesame Pork Stir-Fry
s 1/2 cup soy sauce
s 2 tablespoons tomato sauce
s 1 tablespoon rice wine vinegar
s 2 tablespoons sesame seeds
s 1/4 cup fresh lemon juice
s 1 tablespoon grated fresh ginger
s 1 large garlic clove, minced
s 1-1/2 pounds pork tenderloin, cut into stir-fry strips
s 2 tablespoons sesame oil
s 1 small yellow onion, thinly sliced
s 2 green onions with trimmed tops, finely chopped
s 1 green bell pepper
s 1 cup of fresh 1-inch pineapple chunks

Combine the soy sauce, tomato sauce, vinegar, sesame seeds, lemon juice, ginger, and
garlic. Place the pork into a marinade bowl and mix with half the dressing. Chill for at
least 30 minutes and up to 3 hours.

In a large skillet coated with DuPontTM Teflon® non-stick coating, heat the oil. Remove
the meat chunks from the marinade and discard the marinade. Add the meat to the
skillet with the onions and peppers, and cook over medium heat for 10 minutes, or until
the meat is no longer pink in the center. Add the pineapple and the remaining unused
Servings: 4 marinade and continue cooking for another 10 minutes.

Serve this dish over a platter of cooked brown rice and garnish with extra green onions.
It may
but re take a lit
some member to le more ef
habits f your eve “carry wit fort,
road a when you ryday healt you”
t h
to ask nd travel. ake to th y
D e
on a r for little on’t be af
e c r
to co staurant m hanges to aid
n e
exerc tinue at le nu. Remem dishes
is a
of bot e routine. st some of ber
t A
dehyd led water nd drink p your
rate m – le
ore ea as you ma nty
sily wh y
en tra

These carefree cooking recipes are brought to you by DuPontTM Teflon®

28 For more information, visit 29
Quick Herbed Beef Stew with
Roasted Garlic
s 12 large garlic cloves, unpeeled
s 4 tablespoons (1/2 stick) butter, plus 1 tablespoon melted butter
s 1 pound quality beef tenderloin, cut into 1-inch pieces
s 2 tablespoons all-purpose flour
s 2 large parsnips, peeled and chopped
s 2 carrots, peeled and chopped
s 1 rutabaga, peeled and chopped
s 1 14-1/2-ounce can beef broth or vegetable oil
s 1 cup dry red wine (optional)
s 1 tablespoon dried thyme, crumbled
s 2 teaspoons dried sage
s Salt and pepper

Preheat the oven to 375 degrees. Toss the garlic with 1 tablespoon melted butter
on a small baking sheet coated with DuPontTM Teflon® non-stick coating. Bake until
the garlic is tender and beginning to brown, about 10 minutes; cool for 5 minutes.
Peel and set aside.

While the garlic cooks, melt 3 tablespoons of the butter in a large pot coated
with DuPontTM Teflon® non-stick coating. Sprinkle the beef with salt and pepper;
dust with 1 tablespoon of the flour. Add the beef to the pot and sauté until the
beef is no longer pink, about 6 minutes; transfer the meat to a bowl and return
the pot to the stove, adding the parsnips, carrots, rutabaga, broth, wine, thyme,
Servings: 4 sage, and roasted garlic. Bring to a boil. Reduce the heat to medium-low. Cover;
simmer until the vegetables are tender, about 20 minutes.
The sweetness of the roasted garlic enriches this beef dish, which is easy and quick to
make if you multi task. The more tender beef choice, although pricier, cuts the cooking Return the beef and any juices to the pot. Mix the remaining 1 tablespoon of but-
time in half. ter and 1 tablespoon of flour in a small bowl. Whisk this flour paste into the stew.
Simmer uncovered until the sauce thickens, about 2 minutes. Season with salt and
pepper, and serve.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

30 For more information, visit 31
Vegetable Paella s 2 large chopped fresh fennel bulbs, trimmed and cut into 8 wedges;
chopped fronds and reserved
s 3 carrots, trimmed and peeled
s 2 turnips, peeled and cut into 3/4-inch pieces (about 1-1/2 cups)
s 2 cups halved red-skinned potatoes
s 1/4 cup plus 3 tablespoons olive oil
s Salt and pepper
s 1/4 cup plus 1 tablespoon chopped flat-leaf parsley
s 4 garlic cloves, chopped
s 1 tablespoon paprika
s 1 teaspoon saffron threads, crushed
s 1 teaspoon salt
s 1 onion, chopped
s 4 plum tomatoes, chopped, seeds and juices reserved
s 2-1/4 cups arborio rice
s 14 ounces vegetable broth
s 2 cups water
s 3/4 cup dry white wine
s 1 pound asparagus, trimmed, cut into 1-inch pieces
s 1 cup cooked garbanzo beans

Preheat the oven to 450 degrees. Toss the fennel wedges, carrots, turnips, potatoes,
and 1/4 cup oil in a large bowl. Sprinkle generously with salt and pepper. Transfer to
a large-rimmed baking sheet coated with DuPontTM Teflon® non-stick coating and cook
until the edges are brown, about 1 hour.
Servings: 8
Mix together the 1/4 cup parsley and the garlic and transfer to a small bowl.
You’ve decided you don’t want meat, fish, or pork tonight. But then, looking at Stir in the paprika, saffron, and the 1 teaspoon of salt.
your pot, you’re thinking that paella, might be just what you’re in the mood for.
So try a vegetable paella. Even if you don’t have a paella pan, any wok-like, Heat the 3 tablespoons of oil in a 12-inch, deep-sided skillet or paella pan coated with
two-handled pan coated with DuPontTM Teflon® non-stick coating will do – as long DuPontTM Teflon® non-stick coating. Add the onion and sauté until soft; add the tomatoes
as you don’t leave out the saffron, onions, tomatoes, and a few other hallmark and sauté 2 minutes. Add the rice and parsley; stir 2 minutes. Stir in the broth, water,
ingredients of this popular Spanish delicacy. We think this idea, adapted and wine. Bring to a boil; reduce the heat to low and cover and simmer until the liquid
from Bon Appetit magazine, is perfect for a healthy weekday meal. is absorbed, stirring often, about 20 minutes. Season with salt and pepper and serve
with the fennel fronds and remaining parsley.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

32 For more information, visit 33
Avocado Mousse Pizza with
Roasted Peppers
Mousse Pizza
s 2 ripe avocados, pitted, peeled, s 2 8-inch-round thin, pizza crusts
and sliced thinly
s 1 tablespoon fresh lemon juice Topping
s 1 tablespoon mixed dried herbs s 1 cup chopped, roasted bell
of choice, such as oregano, basil, peppers, cut julienne-style
and parsley s 1 cup crumbled goat cheese
s 1 teaspoon salt s 1 cup grated pecorino Romano
s 1/2 teaspoon black pepper cheese
s 1/2 cup yogurt cheese or sour cream

Preheat the oven to 425 degrees.

In a food processor, mix together the avocados, lemon juice, herbs, salt, and pepper.
Process until smooth and then fold in the yogurt cheese. Spread evenly onto the
pizza shells. Top with the bell peppers, leaving a ring of the avocado mixture showing
around the rim, and then sprinkle on the cheeses. Place on a round pizza pan or baking
sheet coated with DuPontTM Teflon® non-stick coating. Bake 8 to 10 minutes or until the
cheeses are melted.

Servings: 2 8-inch pizzas

Great as an appetizer or lunch, this pizza has a spread able avocado mixture as
the base of the pie. This is a perfect recipe for using up avocados that are starting Cook
to overripen. Serve this with a salad for lunch or dinner. For your cookware coated strips uniform
on a b ly: Plac
with D aking e
with DuPontTM Teflon® non-stick coating, you can use either a traditional pizza pan uPont TM sheet
coating Teflon ® coated
or get one with holes that helps keep the pizza crust crisp during the baking. a
at 37 nd bake for non-stick
5 deg 20 min
an add re u
ed tw es. Give th tes
slice a ist by e baco
round wrappin n
slices a s g e
will cu kewer so t ach
rl. he

These carefree cooking recipes are brought to you by DuPontTM Teflon®

34 For more information, visit 35
Squash and Buckwheat Noodles Stir-Fry
s 8 ounces buckwheat (soba) noodles, or substitute
with whole-wheat vermicelli
s 1/2 cup low-sodium soy sauce
s 1/4 cup mirin
s 2 tablespoons sugar
s 3 tablespoons Worcestershire sauce
s 2 teaspoons toasted sesame oil
s 1 teaspoon canola oil
s 1 cup thinly sliced sweet red bell peppers
s 2 tablespoons minced fresh ginger
s 4 cloves garlic, minced
s 1/2 cup chopped walnuts
s 2 cups sliced red onion
s 2-1/2 cups julienne-sliced yellow squash
s 2-1/2 cups julienne-sliced zucchini
s 1/4 cup minced fresh flat-leaf parsley

Bring a large pot of water to a boil. Add the noodles and cook 4 to 5 minutes
or until done. Drain, rinse with cold water, and set aside in a large mixing bowl.

In a smaller bowl, combine the soy sauce, mirin, sugar, and Worcestershire sauce;
set aside. In a large skillet coated with DuPontTM Teflon® non-stick coating, heat the
Servings: 8 sesame and canola oils over medium heat. Add the peppers and sauté for 1 minute.
Add the ginger, garlic, and walnuts and sauté for 15 seconds. Pour half of the sauce
You can make this dish ahead of time by refrigerating and serving the next day as over the noodles. Add the onion to the same pan and cook for 1 minute; add to the
a cold salad. Mirin, a low-alcohol rice wine, is readily available now at Whole-Foods noodles. Add all of the squash to the pan; stir, and cook tender, about 2 minutes;
stores and adds a bit of sweetness to the dish. You can also use sake in its place. add to the noodles. Stir to combine and drizzle the remaining soy sauce mixture
over the top. Stir and add the parsley. Serve at once.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

36 For more information, visit 37
Easy Berry and Lemon Pudding
s 2 cups fresh
s 2 cups fresh or frozen
s 2 cups fresh strawberries,
hulled and quartered
s 1 cup prepared lemon curd
s Sprigs of fresh mint
s 6 lemon sections

Preheat the oven to 450 degrees. Place the berries into an 8-inch-square
baking pan coated with DuPontTM Teflon® non-stick coating. Spoon the
lemon curd over the berries, making sure that the fruit is completely covered.
Add more curd, if necessary.

Place the pan into a larger one that has been filled with enough water to go
halfway up the sides of the smaller pan. Bake 6 minutes or until lightly browned
and slightly bubbly. Remove from the oven and let cool. Cover and refrigerate for
at least 1 hour before serving in individual dessert cups. Garnish each plate with
Servings: 6 mint and a lemon section.

You can eat this pudding either warmed – right out of the oven – or refreshingly chilled
in the fridge. The dessert is both impressive and so easy as a weeknight afterthought.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

38 39
For more information, visit
Baked Lotus Cups with Raspberry
Yogurt Cream
Yogurt filling
s 2 8-ounce containers low-fat raspberry yogurt
s 8 ounces low-fat cream cheese, softened
s 1 tablespoon sugar
s 2 tablespoons fresh lime juice
s 2 teaspoons grated fresh ginger

Lotus cups
s 24 wonton skins
s Vegetable oil spray
s 2 tablespoons sugar

s 36 fresh raspberries

Using a yogurt strainer or a strainer lined with a coffee filter, allow the yogurt to
drip through the strainer for 24 hours in the refrigerator. Discard the strained liquid.
In a small bowl, mix the strained yogurt and the cream cheese. Mix the sugar and
lime juice together to dissolve the sugar, and then add to the yogurt mixture along
with the ginger. Stir well to mix, and then refrigerate until ready to use.

Servings: 24
Preheat the oven to 275 degrees. Place the wonton skins on a flat surface and coat
both sides liberally with vegetable oil spray. Place each wonton skin in a mini-muffin
Low-fat and luscious, these pastries are especially interesting – with wonton skins
cup coated with DuPontTM Teflon® non-stick coating, pressing them in to fit snugly.
forming a flowery shell. Strawberries or blueberries (and yogurt of the same flavor)
Sprinkle the tops with the sugar. Bake in the warm oven for 18 to 25 minutes or until
can be used instead of raspberries. Strain the yogurt through a sieve into a bowl in
brittle and crisp. Let cool.
the fridge for 24 hours before making this recipe.
Or, you can skip making your own yogurt cheese (drained yogurt) and buy Greek-style
To assemble: Leaving the cups in the muffin tin, place 2 raspberries in the bottom
plain yogurt; then swirl into it with a little raspberry jam.
of each cup. Top with a heaping teaspoon of raspberry yogurt cream and then
garnish each with another raspberry. Place on a platter or individual plates and serve.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

40 For more information, visit 41
Lavender Yogurt Honey Sauce
with Fresh Fruit
Yogurt sauce

s 1-1/2 cups plain non fat yogurt

s 3 tablespoons buckwheat or orange blossom honey
s 2 tablespoons fresh lime juice
s 2 tablespoons chopped fresh garden mint
s 1 teaspoon finely chopped lavender
s 1 firm plum, cut into 8 wedges
s 1 firm ripe peach, cut into 8 wedges
s 1 cup ripe pineapple cubes

Stir together the yogurt, honey, lime juice, mint, and lavender. Set aside.
In a small skillet coated with DuPontTM Teflon® non-stick coating, heat the butter
and sauté the plum, peach, and pineapple just for 2 minutes to warm through.
Transfer the fruit to a serving plate and top with the yogurt sauce.

Servings: 4

If you can’t find fresh lavender, substitute dried, or skip the lavender altogether.
Buckwheat honey has a much stronger fragrance than the orange blossom variety, Tradit
drink nal champagn
but either will do in this recipe. at e
especia most brunc is a welcom
ll h
as a m y mixed wit gatherings, e
im h
prosec osa. But fo orange juic
co. M r some e
grape a d t
in the e from the hing
this m Veneto prosec
od c
wine is erately pric region of It o
s a id to e d s p a aly,
prone be be r k ling
because headaches tter for th
its f e from c ose
differe r mentat
nt. ion proc hampagne,
ess is

These carefree cooking recipes are brought to you by DuPontTM Teflon®

42 For more information, visit 43
Fruit-and-Jicama Dessert Salad
with Cinnamon Sunflower Seeds
s 1/4 cup sugar
s 1 teaspoon cinnamon
s 2/3 cup roasted, salted sunflower seeds
s Cooking oil spray
s 8 ounces nectarines, halved, pitted, cut into 1/2-inch pieces
s 2 cups strawberries, hulled, cut into 1/2-inch pieces
s 1 cup fresh blueberries
s 1 cup fresh raspberries
s 1 -1/2 cups peeled jicama, cut into 1/4-inch strips
s 3 tablespoons fresh lime juice
s 3 tablespoons honey
s 2 tablespoons flaxseed oil
s Salt and pepper

Preheat the oven to 325 degrees. Mix together the sugar and cinnamon.

Place the sunflower seeds on a baking sheet coated with DuPontTM Teflon® non-stick coating;
spray with the cooking oil and toss to coat. Sprinkle with the cinnamon sugar mixture, toss
again, and spread out flat. Bake for 5 minutes, toss, and bake 5 minutes more. Reserve.

Combine the nectarines, strawberries, blueberries, raspberries, and jicama in a large bowl.
In a small bowl, whisk the lime juice with the honey and the flaxseed oil. Season to taste
Servings: 6 with salt and pepper. Pour the dressing over the fruit mixture; toss gently to coat. Divide
the salad among 6 plates. Sprinkle with cinnamon sunflower seeds and serve.
These flavors make a perfect, light, market-salad dessert. The sunflower seeds are
especially tasty. And don’t stop at the salad. Toss the seeds in granola or use as a topping
for yogurt. Jicama looks like a potato and can be found now in the supermarket. But if
you are having a hard time finding it, try a whole-foods store or a Latin American grocery.
Jicama has a sweet, nutty flavor – perfect to include in a dessert to make it healthier.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

44 For more information, visit 45
Mocha Chocolate Tofu Frosting
s 1 cup semisweet chocolate chips
s 12 ounces non-refrigerated, extra-firm tofu cake
s 2 tablespoons espresso or strong coffee
s 1 tablespoon vanilla extract

Pour the chocolate into a small saucepan coated with DuPontTM Teflon®
non-stick coating. Heat over medium heat until the chocolate is melted.

In a blender, combine the chocolate, tofu, coffee, and vanilla.

Whirl until smooth and pureed. Pour into a bowl and set into another bowl
filled with ice to cool quickly. Spread over your favorite cake.

Servings: 2 cups

Today you’re rushing around and can barely think about what’s for dinner, let alone
what’s for dessert. Well, just pick up a pound cake and temper the calories with this
icing. Prepare this versatile and delicious frosting for your favorite cupcakes, layer cake,
angel food cake, even spice or ginger cake.

These carefree cooking recipes are brought to you by DuPontTM Teflon®

46 For more information, visit 47
Important Cooking Safety Tips Play matchmaker: Use a stove burner that matches the size of the
Preparing Delicious Meals Starts with Safe Cooking. pan bottom.
s Use cookware over a burner of a corresponding diameter size.
s With gas cooktops, the gas flame should never extend up the sides of a pan; this will
cause overheating and can cause the handles to overheat as well.
Following a few simple safe-cooking guidelines can help keep the kitchen safe and
enhance your cooking experience. For example, knowing how to properly heat your Handle with care: Turn pot handles inward to prevent dangerous spills.
cookware and work around a stove-top will help you prepare meals in less time, with s If pot handles are hanging over the edge of the cooktop, they can be knocked, snagged,
better-tasting results. Use the guidelines below as you prepare everyday meals, for or pulled off the stove.
a more carefree cooking experience and a safer cooking environment for your family. s Position handles away from other burners or other heat sources to keep them from
getting hot.

Roll up your sleeves: Don’t wear loose-fitting clothing. Keep flammable

Stay in the kitchen: Never leave any heated cookware unattended. items, such as rags, pot-holders, and curtains away from cooking surfaces.
s Unattended cooking is the number one contributor to cooking fires – the leading s It is best to avoid storing items behind or over the stove so no one needs to
cause of fires in homes across America. lean over the range to get anything.

Keep air flowing: Turn on the exhaust fan or open a window Don’t get steamed: Remove a hot lid by lifting it away from you.
before cooking. s Direct contact with rising steam can be hazardous.
s It is important to make sure that your kitchen is properly ventilated.
s If accidentally overheated, non-stick cookware can emit irritating fumes, as can Keep it clean: Wash cooking surfaces to remove grease and prevent fires.
any type of cookware preheated with cooking oil, fats, margarine, or butter. s It is important to prevent grease buildup on the stove-top or in the range hood.

Watch the temperature: Don’t let your pans get too hot. Watch for feathered friends: Keep your pet bird out of the kitchen
s Temperatures can rise very quickly in an empty pan left on high heat. while cooking.
High temperatures can lead to intense spattering when food is added, which can be s Cooking fumes from unattended or overheated cookware can damage a bird’ s
a burn hazard. Any food placed into an overheated pan will burn. lungs with alarming speed. This is why you should always move your pet bird out
s Avoid preheating empty cookware on high heat. Medium heat is sufficient. of the kitchen before cooking.

Heat it with care: Learn how to tell when your pan is properly Keep it healthy: Use non-stick cookware for safe, healthy cooking.
s Non-stick cookware requires less fat for cooking and reduces dangers in the kitchen.
preheated. s The American Heart Association recommends using non-stick cookware as a great way
s If you are preheating a pan without oil or grease, flick a few drops of water onto the
to “create a healthier diet without losing out on flavor.”
pan. Once the water droplets begin to sizzle and dance in the pan,
it is sufficiently preheated.
s If the pan has a small quantity of oil or fat in it, place a small crouton or piece of onion
in the pan. When the food is browning on the edges, the pan is ready for cooking.
s Never flick water into hot oil – it will spatter and be a burn hazard! These
safety Important c
tips ar ook
Be prepared: Always keep a pot-holder, oven mitt, and lid handy. to you e brou ing
s If a small fire starts in a pan on the stove, turn off the burner, put on an oven mitt, b ght
non-st y DuPont TM
and smother the flames by carefully sliding the lid over the pan. ick c
oating Teflon ®
s Don’t pour water on a grease fire, and don’t discharge a fire extinguisher into a pan fire, .
as it can spray or shoot burning grease around the kitchen, actually spreading the fire.
s If you are at all concerned about your safety, call 911.

48 49
Copyright © 2007 DuPont. All rights reserved. The DuPont Oval Logo, DuPont™, The miracles of science™ and all products
denoted with ® or ™ are registered trademarks or trademarks of E. I. DuPont de Nemours and Company or its affiliates.