Rosemary-Apple Vinaigrette

Rosemary-Apple Vinaigrette

 

1 tart apple (about 4 ounces) such as a Granny Smith, cored, peeled and cut into 1/4 -inch thick slices

1/4 C. apple cider vinegar, plus 2 T.

2 T. minced shallots

2 T. plus 1 tsp. sugar

1 1/2 tsp. chopped fresh rosemary

1/4 tsp. freshly ground black pepper

1 1/2 tsp. Dijon mustard

1 tsp. soy sauce

1/2 tsp. salt

1 1/2 tsp. green onions

1/2 C. vegetable oil

 

Combine the apples, cider vinegar, shallots, sugar, rosemary and black pepper in a skillet and bring to a simmer. Reduce the heat to low, cover, and simmer until the apples are tender, about 6 minutes. Remove from the heat and transfer to a blender or food processor. Add the mustard, soy sauce, salt and green onions, and puree on high speed. With the motor running, add the oil in a thin stream and process until emulsified (the mixture will appear thick, with the consistency similar to mayonnaise). Remove from the blender and refrigerate in an airtight container until ready to use. (The vinaigrette will keep for up to 1 week refrigerated.)

Coctel de Camarón (Veracruz Style Shrimp Cocktail)

Coctel de Camarón (Veracruz Style Shrimp Cocktail)

2 C. Catsup
2 T. Apple Cider Vinegar
Liquid from pickled Jalapeno, to taste
½ C. Olive Oil
Salt, to Taste
1 ½ lb. small Shrimp, clean and cooked
3 T. Cilantro, roughly chopped
½ C. White Onion, finely diced
Lime Wedges
Olive Oil, to taste
Saltine Crackers

Mix the ketchup, vinegar, liquid from the chiles, and olive oil. Season with salt to taste. Arrange the shrimp in 4 large, chilled glasses. Pour the ketchup mixture on top of the shrimp. Garnish with the cilantro and onion. Serve with the lime wedges, saltine crackers and olive oil to taste.

Classic Fish Fumet

Classic Fish Fumet

 

 

1 T. unsalted butter

1 C. sliced onion

3 parsley stems

2 1/2 lb. fish bones (no heads), well rinsed under cold water, such as halibut

3/4 C. dry white wine

1 T. lemon juice

2 quarts cold water

1/4 C. mushroom trimmings

1 T., roughly chopped garlic

1/2 tsp. fresh thyme leaves

3 thin slices lemon

Salt and freshly ground black pepper

 

Set a 1-gallon stockpot over a medium-heat and add the butter to the pan. When the butter has melted, add the onion, parsley and fish bones to the pot. Sweat the onions, parsley and bones by covering the pot for 5 to 7 minutes. Uncover the pot and add the white wine and lemon juice to the pot. Stir gently and cover with the cold water. Add the remaining items to the stockpot and raise the heat. Bring the contents of the pot to a boil, and reduce to a simmer. Cook the stock for 45 minutes to 1 hour. Strain and cool the stock in an ice bath. Whatever is not used that day should be refrigerated for up to 1 week, or frozen for up to 3 months.

Mongolian Beef

Mongolian Beef

 

1 lb flank steak, thinly sliced crosswise

1/4 C. of cornstarch

3 tsp. vegetable oil, divided

1/2 tsp. grated ginger

1 T. minced garlic

1/2 C. water

1/2 C. of low-sodium soy sauce

1/4 C. brown sugar (measured, not packed)

3/4 tsp. red pepper flakes

1 large green onion, sliced thinly

 

Pat steak slices dry and add to a bowl with corn starch. Toss to ensure all pieces are just coated. Shake off excess corn starch using a strainer. Heat 1 1/2 tsp. oil in a large wok or non-stick pan over medium-high heat. Add the garlic and ginger, stir until fragrant. Add the soy sauce, water, brown sugar and pepper flakes. Cook the sauce for about 2 minutes and transfer to a bowl. Turn the heat to high and add the remaining oil to the wok. Add the beef and cook until browned on all sides. Pour the sauce back into the wok and cook until the sauce reaches desired consistency. Add the green onions (a pinch reserved for garnish), stir, and remove from heat. Plate, top with remaining onions, and serve.

Seared Steak with Balsamic Red Onions

Seared Steak with Balsamic Red Onions

Seared Steak with Balsamic Red Onions1 1/2 lb. sirloin steak, about 1 1/2 in thick, cut into 2 in cubes
2 tsp. salt
2 tsp. pepper
3 T. olive oil
1 med red onion, cut into 1/2 in slices
1/3 C. balsamic vinegar

Season steak with salt and pepper on all sides. Heat 1 T. oil in large non-stick pan over high heat. Add steak in batches and cook 4-5 minutes for med-rare. Remove steak from pan and cover to keep warm. Reduce heat to med-high and add onion, tossing until crisp tender and lightly browned, about 5 minutes. Add balsamic vinegar and cook 2 minutes more, or until reduced to a syrupy consistency. Add the steak back into the pan and toss it with the onions and vinegar.

Red Pepper Cole Slaw

Red Pepper Cole Slaw

2 Red Bell Peppers, cut into 2 inch strips and the strips sliced into matchsticks

3 Red Bell Peppers, charred and peeled, diced (see note below)

1/2 Head Cabbage, medium to large size, sliced thin

1/2 Large Spanish Onion, small dice

2 T. Cracked Black Pepper

1 tsp. Kosher Salt

1 C. Mayo

1/3 C. Fresh Squeezed Lemon Juice

Mix all ingredients well. Wrap and refrigerate for several hours before serving. The extra time allows the flavors to blend. Note: To make roasted red peppers, place washed whole peppers on open flame gas stove burners and turn with tongs as each side becomes black. If you don’t have a gas stove, use a grill or the oven broiler. The key is to blacken the skin evenly on all sides and tops and bottoms. Once the peppers are completely charred place them in bowl and cover with plastic wrap. Allow to sit for 30 minutes until cool. Using a paring knife, gently remove the stem, the seeds and the char. Leave tiny bits of char to add flavor. Peppers can be prepared a day in advance.

Olive Oil Mashed Potatoes with Rosemary and Black Olives

Olive Oil Mashed Potatoes with Rosemary and Black Olives

3 lb. russet baking potatoes, peeled and cut into 2-inch pieces

Coarse salt and freshly ground black pepper

1/4 C. good-quality extra-virgin olive oil

1 T. finely chopped fresh rosemary

1/2 C. finely chopped pitted black olives

In a large pot, cover the potatoes with salted water. Bring the water to a boil, reduce heat to medium-low, and simmer until the potatoes are very tender, about 20 minutes. While the potatoes are cooking, heat the oil and rosemary in a small saucepan over medium-low heat until it is fragrant, about 4 minutes. (If wisps of smoke start to rise off the surface of the oil, immediately remove it from the heat.) Cover and set aside to steep, about 15 minutes. Drain the potatoes, reserving 1 C. of the potato water. Return the potatoes to the pot and add ½ C. of the potato water, mashing well. Slowly drizzle in the rosemary-oil and continue mashing until combined. Stir in the olives and season generously with salt and lots of pepper. Serve warm.

Edamame Hummus

Edamame Hummus

 

1 package (16 ounces) shelled, frozen edamame 

3 tablespoons tahini 

1/4 cup olive oil 

3 tablespoons lemon juice 

1 large clove garlic, smashed 

1/2 teaspoon salt 

1/2 cup cold water 

 

 In a large pot, bring 2 quarts of water to a rapid boil. Pour in the edamame. Return to a boil and cook for about 6 minutes, or until the beans are creamy inside and easy to smash with a fork. Drain the edamame and dunk in a large bowl of cold water, about 3 minutes. Drain when cool.  In a food processor fitted with a metal blade or in a blender, combine the edamame, tahini, oil, lemon juice, garlic, and salt. Pulse, scraping down the sides of the bowl occasionally, until the mixture is pureed smooth. Add cold water, a little at a time, until the mixture is creamy.

 

Yield: 8 servings

Calories: 170

Fat: 12g

Fiber: 3g

Tomato Butter Spaghetti

Tomato Butter Spaghetti

Tomato Butter Spaghetti

 

1 T. extra-virgin olive oil

1 onion, chopped

kosher salt

Freshly ground black pepper

2 cloves garlic, minced

3 lb. fresh tomatoes, chopped

1 T. dried oregano

4 T. butter

8 oz. Cooked spaghetti

1/4 C. Fresh basil leaves, torn

Finely grated Parmesan, for serving (optional)

 

In a large skillet over medium heat, heat oil. Add onions and season with salt and pepper. Sauté until beginning to soften, then stir in garlic and cook until fragrant, about 1 minute. Add tomatoes and stir to combine. Continue to cook over medium heat to let the tomatoes start to break down.  When the mixture reaches a simmer, reduce heat slightly and and stir in butter. Season again with salt and pepper, add oregano, and let simmer about 15 minutes more to allow the flavors to develop. Taste and season as necessary. Serve over cooked pasta and top with basil and Parmesan, if desired.

Nips and Tats Ham Hash

Nips and Tats Ham Hash

 

2 medium yukon gold potatoes (about 12 ounces) 

1 large turnip (about 8 ounces) 

1 tablespoon canola oil 

2 slices (2 ounces) canadian bacon, cut into small cubes 

1/3 cup sliced scallions 

2 tablespoons finely chopped parsley 

1/8 teaspoon salt 

Ground black pepper 

 

Pierce the potatoes and turnips several times with a small sharp knife. Place on a microwaveable dish. Cover with waxed paper. Microwave on high power, rotating once, for about 6 minutes, or until tender when pierced with a knife. Let stand until cool enough to touch. Peel the turnips. Chop the turnips and potatoes into small pieces. Heat the oil in a nonstick skillet over medium-high heat. Add the potatoes, turnips, bacon, and scallions. Cook, tossing, for about 1 minute, or until the scallions soften. Cover and cook for 2 minutes, or until starting to brown on the bottom. Flip the mixture with a spatula. Press it down. Cover and cook, flipping the mixture and scraping the pan bottom occasionally, for about 6 minutes, or until the vegetables are browned on the outside and soft in the center. Reduce the heat if the mixture is browning too quickly. Add the parsley, salt, and pepper to taste just before serving.

 

Yield:  4 servings

Calories: 139

Fat: 5g

Fiber: 3g

Western Cornbread

Western Cornbread

3 tablespoons canola oil 

1/4 cup finely chopped scallions, all parts 

1/4 cup finely chopped bell pepper, any color 

2 slices (2 ounces) finely chopped canadian bacon 

1 cup stone-ground cornmeal 

3/4 cup whole wheat pastry flour 

1/2 cup all-purpose flour 

2 teaspoons baking powder 

1 teaspoon baking soda 

1/4 teaspoon salt 

1 egg 

1 1/3 cups buttermilk 

 

Preheat the oven to 425°F. Heat the oil in a 9″ heavy skillet, preferably cast iron, over medium-high heat for 30 seconds. Add the scallions, bell pepper, and bacon. Cook, stirring, for about 1 minute, or until the scallions are wilted. Remove from the heat. In a mixing bowl, combine the cornmeal, flours, baking powder, baking soda, and salt. Stir with a fork or pastry blender to mix. In a small bowl, beat the egg with a fork. Add the egg and the buttermilk to the dry ingredients. Stir just until no dry ingredients are visible. Add the skillet mixture to the bowl. Stir to mix. Pour the batter into the skillet. Bake for about 15 minutes, or until a tester inserted in the center comes out clean. Serve warm, cut into wedges.

 

Yield: 8 servings

Calories: 174

Fat: 8g

Fiber: 2g

Cornmeal and Walnut Waffles

Cornmeal and Walnut Waffles

 

1 cup stone-ground cornmeal 

1/2 cup whole wheat pastry flour 

2 tablespoons finely chopped toasted walnuts 

2 tablespoons brown sugar 

1 1/2 teaspoons baking powder 

1/2 teaspoon baking soda 

2 eggs, separated 

pinch of salt 

1 1/2 cups reduced-fat buttermilk 

10 teaspoons cream cheese 

10 teaspoons maple syrup 

 

Lightly coat the top and bottom of a waffle iron, preferably nonstick, with vegetable oil spray and preheat. In a mixing bowl, combine the cornmeal, flour, walnuts, sugar, baking powder, and baking soda. Stir with a fork to mix. In the bowl of an electric mixer, combine the egg whites and salt. Beat on medium speed for about 1 minute, or until foamy. Increase the speed to high. Beat for about 2 minutes, or until peaks form. In a small bowl, whisk the buttermilk with the egg yolks. Add to the reserved dry ingredients. Mix just until combined (don’t over mix). Fold in the beaten whites. Ladle some of the batter onto the waffle iron so it spreads to within 1″ of all sides. Cook according to the manufacturer’s directions, until crisp. Remove the waffles. Recoat the iron with vegetable oil spray. Continue until all the waffles are cooked.  Top each waffle with 1 teaspoon cream cheese and drizzle with 1 teaspoon maple syrup.

 

Yield: 10 servings

Calories: 146

Fat: 5g

Fiber: 2g

Cinnamon Buckwheat Pancakes with Honeyed Strawberries

Cinnamon Buckwheat Pancakes with Honeyed Strawberries

 

1 1/2 tablespoons honey 

1 tablespoon water 

2 teaspoons cornstarch 

1 1/2 cups fresh strawberries, sliced, or frozen strawberries, thawed and sliced 

 

1 cup buckwheat flour 

1 tablespoon sugar 

1 teaspoon baking powder 

1 teaspoon baking soda 

1/4 teaspoon ground cinnamon 

pinch of salt 

1 egg 

3/4 cup reduced-fat buttermilk 

 

To prepare the strawberries: In a saucepan, combine the honey, water, and cornstarch. Mix until blended. Add the strawberries. Cook over medium heat, stirring gently, for about 4 minutes, or until the mixture bubbles. Remove from the heat. Cover to keep warm. To prepare the pancakes: Coat a nonstick griddle with vegetable oil spray and preheat over medium-high heat. Meanwhile, in a mixing bowl, combine the flour, sugar, baking powder, baking soda, cinnamon, and salt. Stir with a fork to combine. In another bowl, beat the egg with a fork until smooth. Add the buttermilk. Beat to blend. Add to the dry ingredients. Stir just until combined (don’t over mix). Ladle the batter in 1/4-cup dollops onto the hot griddle. (The batter is sticky, so some of it will stick to the ladle.) Cook for about 2 minutes, or until browned on the bottom. Flip and cook for 1 to 2 minutes, or until cooked through. Continue, adjusting the heat higher or lower as needed and coating the griddle with vegetable oil spray, until all the pancakes are cooked. Top with the reserved strawberries.

 

Yield: 8 servings

Calories: 93

Fat: 1g

Fiber: 3g

Strawberry- Banana Topped French Toast

Strawberry- Banana Topped French Toast

 

1 egg 

1/4 cup fat-free milk 

1/4 teaspoon ground cinnamon 

1 slice (1 ounce) whole grain bread 

1 teaspoon trans-fat free spread 

1/4 cup sliced strawberries 

1/4 cup sliced banana 

 

In a shallow bowl, beat the egg with the milk and cinnamon. Dip both sides of the bread in the milk mixture. 2. Melt the spread in a nonstick skillet over medium heat. Place the bread in the pan. Cook for about 2 to 3 minutes per side, or until golden and cooked through. Cut in half diagonally. Place half on a plate. Top with half of the strawberries and bananas. Cover with the other toast half and the remaining strawberries and bananas.

 

Yield: 1 serving

Calories: 250

Fat: 10g

Fiber: 4g

English Muffins Toasted with Cinnamon Cheese and Maple Apples

English Muffins Toasted with Cinnamon Cheese and Maple Apples

 

1 whole grain English muffin 

1/4 cup 1% dry-curd cottage cheese 

Ground cinnamon 

6 apple slices (about 1 1/2 ounces) 

1 teaspoon maple syrup 

 

Split the muffin and place on a broiler pan or sheet of heavy-duty aluminum foil. Spread the cottage cheese evenly over the muffin halves. Sprinkle to taste with cinnamon. Cover with the apple slices in a single layer. Drizzle 1/2 teaspoon syrup over the apples on each half. Broil 6″ from the heat source for about 2 minutes, or until the apples start to sizzle. Serve right away.

 

Yield: 2 servings

Calories: 110

Fat; 1g

Fiber: 3g

Green Tea, Blueberry, and Banana Smoothies

Green Tea, Blueberry, and Banana Smoothies

3 tablespoons water 

1 bag green tea 

2 teaspoons honey 

1 1/2 cups frozen blueberries 

1/2 medium banana 

3/4 cup calcium-fortified light vanilla soymilk 

 

In a small glass measuring cup or bowl, microwave water on high until steaming hot. Add the tea bag and allow to brew for 3 minutes. Remove the tea bag. Stir the honey into the tea until it dissolves. 2. In a blender with ice-crushing ability, combine the berries, banana, and soymilk. 3. Add the tea to the blender. Blend ingredients on ice crush or the highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour the smoothie into tall glasses and serve.

 

Yield: 2 servings

Calories: 150

Fat: 2g

Fiber: 4g

Orange, Dried Plum, and Almond Compote

Orange, Dried Plum, and Almond Compote

 

1 navel orange 

1/3 cup canned crushed pineapple with juice 

6 dried plums, cut into slivers 

1/4 teaspoon almond extract 

2 tablespoons slivered almonds 

 

Peel the orange and separate into sections. Cut the sections into small pieces. Transfer to a bowl. Add the pineapple, plums, and extract. Sprinkle the almonds on each serving.

 

Yield: 3 servings

Calories: 95

Fat: 2g

Fiber: 3g

Mixed Berry Muesli

Mixed Berry Muesli

8 oz fat free vanilla yogurt 

2 tbsp quick cooking oats 

2 tbsp chopped walnuts 

1/4 C blueberries 

1/4 C raspberries 

1/2 sm cantaloupe, seeds removed 

 

In medium bowl, combine yogurt and oats, mixing well. Fold in walnuts and then gently fold in blueberries and raspberries. Scoop mixture into melon and serve.

 

Yield: 2 servings

Calories: 226

Fat: 6g

Fiber: 4g

Pear Crisp with Creamy Orange Sauce

Pear Crisp with Creamy Orange Sauce

 

1 tablespoon confectioners’ sugar 

2 teaspoons cornstarch 

4 cups (about 2 pounds) peeled and sliced anjou or bartlett pears 

2 teaspoons vanilla extract 

 

1/2 cup old-fashioned oats 

2 tablespoons slivered almonds 

1/4 teaspoon ground nutmeg 

2 tablespoons cold trans-fat free spread 

 

1 cup fat-free plain yogurt 

1 tablespoon maple syrup 

1/4 teaspoon orange extract 

 

Preheat the oven to 350ºF. Coat an 8″ x 8″ baking dish with vegetable oil spray. Set aside. To prepare the fruit: In a bowl, combine the confectioners’ sugar and cornstarch. Stir until well blended. Add the pears and vanilla. Toss to coat evenly. Transfer to the reserved dish. Set aside. To prepare the topping: Wipe the bowl dry with a paper towel. Add the oats, almonds, and nutmeg. Toss with a fork to mix. With the fork, break the spread into small chunks. Add to the mixture. Use the fork to cut into smaller pieces that blend with the oats mixture. Sprinkle over the reserved fruit. Bake for about 55 minutes, or until bubbly. To prepare the sauce: In a small bowl, combine the yogurt, syrup, and extract. Stir to mix. Serve the crisp warm or at room temperature, topped with the sauce. Recipe Tips: Apples, plums, nectarines, or peaches can replace the pears. The baking time may vary depending upon the type of fruit. Grated orange peel can replace or be added to the orange extract in the sauce. If you like, you can bake this special fruit dish and prepare the sauce ahead of serving. Refrigerate separately for several days. Reheat individual of the crisp on a microwaveable plate and then top with the sauce.

 

Yield: 9 servings

Calories: 124

Fat: 3g

Fiber: 4g

Roasted Pepper Roll-Ups

Roasted Pepper Roll-Ups

1 15-ounce can white kidney beans, rinsed and drained

1/2 of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened

1/4 cup packed fresh basil

1 tablespoon fat-free milk

2 small cloves garlic, quartered

1/8 teaspoon freshly ground black pepper

1/3 cup roasted red sweet peppers, drained and finely chopped

6 6-inch flour tortillas

1 cup packed spinach leaves

 

For filling, in a blender or food processor combine the beans, cream cheese, basil, milk, garlic, and black pepper. Cover and blend or process until smooth. Stir in roasted sweet peppers. To assemble, spread about 1/3 cup of the filling evenly over each tortilla to within 1/2 inch of the edges. Arrange spinach leaves over filling to cover. Carefully roll tortillas up tightly. Cover and chill roll-ups for 2 hours to 24 hours. To serve, use a sharp knife to cut roll-ups crosswise into 1-1/2-inch slices. Serve immediately.

 

Yield: 6 servings

Calories: 173

Fat: 7g

Fiber: 4g

Mango Mania Smoothie

Mango Mania Smoothie

Mango Mania Smoothie

 

1 large mango, peeled, stoned and roughly chopped

2 bananas, peeled and roughly chopped

Choice of superfood (Barley Grass Powder, Bee Pollen Granules, Flax Seeds, Liquid Algae, Wild Blue Green Algae, Spirulina Powder)

1 handful each of blueberries and raspberries, to serve

Ice, if desired

Water, if desired to thin

 

Blend the mango, banana and choice of superfood until smooth and creamy. Put the blueberries and raspberries in a tall glass, reserving a few raspberries. Pour the smoothie over the berries and serve garnished with the reserved raspberries.

Chicken Thighs with Sweet Red Onions and Balsamic Vinegar

Chicken Thighs with Sweet Red Onions and Balsamic Vinegar

2 teaspoons olive oil

1 pound red onion, cut into (1/2-inch-thick) slices and separated into rings (about 3 medium)

1/2 teaspoon coarsely ground black pepper, divided

1/4 teaspoon salt, divided

4 (6-ounce) chicken thighs, skinned

1/4 teaspoon dried oregano

1/4 teaspoon dried marjoram

4 teaspoons balsamic vinegar, divided

2 tablespoons chopped fresh flat-leaf parsley

4 lemon wedges

Heat the oil in a large nonstick skillet over medium heat. Add the onion, 1/4 teaspoon pepper, and 1/8 teaspoon salt; sauté for 5 minutes. Add 1/4 teaspoon pepper, 1/8 teaspoon salt, chicken, oregano, and marjoram to pan, and sprinkle with 3 teaspoons vinegar. Cover, reduce heat, and simmer 25 minutes or until chicken is done. Uncover, increase heat, and cook 2 minutes or until liquid almost evaporates. Stir in 1 teaspoon vinegar, and sprinkle with the parsley. Serve with lemon wedges.

Yield: 2 servings

Serving size: 2 thighs and 1 cup onion mixture

Calories: 371

Fat; 12.8g

Fiber: 3.6g

Dutch Oven Sweet Tart Chicken

Dutch Oven Sweet Tart Chicken

Dutch Oven Sweet Tart Chicken

 

Canola oil spray

½ medium onion, halved and sliced

3 or 4 chicken thighs (½ to ¾ pound)

Sea salt and freshly ground black pepper

2 T. pomegranate molasses

2 T. whole-grain mustard

2 or 3 unpeeled boiling potatoes, cut into 1-inch cubes

⅓ acorn squash, peeled or not, seeded, and cut in large chunks

6 ounces Brussels sprouts, trimmed and halved lengthwise

4 to 6 cremini mushrooms, thickly sliced

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with canola oil. Scatter the onion evenly in the pot. Arrange the chicken in a layer and lightly season with salt. In a small bowl, whisk the pomegranate molasses and mustard until the mustard is almost emulsified. Pour half the mixture over the chicken.  Arrange the potatoes on top, followed by the squash, and lightly season with salt and pepper. Scatter the Brussels sprouts over the squash, then top with the mushrooms. Pour the rest of the mustard mixture over all. Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately

Chicken Thighs with Marsala-Mushroom Cream Sauce over Noodles

Chicken Thighs with Marsala-Mushroom Cream Sauce over Noodles

 

1/4 cup sun-dried tomatoes, packed without oil

4 (6-ounce) chicken thighs, skinned

1/2 teaspoon salt, divided

1/4 teaspoon black pepper, divided

2 teaspoons olive oil

2 cups quartered button mushrooms

1 1/2 cups sliced fresh shiitake mushroom caps (about 3 ounces)

1/2 teaspoon dried thyme

1-3 garlic clove, minced

1 bay leaf

1/3 cup fat-free, less-sodium chicken broth

5 tablespoons Marsala wine, divided

3 tablespoons half-and-half

4 teaspoons chopped fresh parsley

2 cups hot cooked wide egg noodles

 

Combine boiling water and the sun-dried tomatoes in a bowl; let stand 15 minutes. Drain and chop. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chicken and sauté 5 minutes, turning once. Remove chicken from pan. Reduce heat to medium-low. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 2 minutes. Add thyme, garlic, and bay leaf; sauté for 30 seconds. Return chicken to pan. Add sun-dried tomatoes, broth, and 1/4 cup wine. Cover, reduce heat, and simmer 25 minutes, turning chicken once. Add 1 tablespoon wine and half-and-half, and bring to a boil. Discard bay leaf. Sprinkle with parsley. Serve over noodles.

 

Yield: 4 servings

Serving size: 1 thigh, 1/4 cup sauce, and 1/2 cup noodles

 

Calories: 333

Fat: 10.2g

Fiber: 3.4g

Dutch Oven Pomegranate Chicken

Dutch Oven Pomegranate Chicken

Dutch Oven Pomegranate Chicken

 

2 tsp. sesame oil

1 medium sweet potato, cubed

3 or 4 chicken thighs (½ to ¾ pound)

Sea salt and freshly ground white pepper

2 T. pomegranate molasses

2 T. peanut butter

1 T. soy sauce

½ head broccoli, cut into florets (about 2 cups)

One 15-ounce can diced tomatoes (not drained)

 

Preheat the oven to 450°F. Wipe the inside and lid of a cast iron Dutch oven with sesame oil. Scatter the sweet potato in the pot. Top with the chicken and lightly season with salt and pepper. In a small bowl, whisk the pomegranate molasses, peanut butter, and soy sauce. Pour over the chicken. Add the broccoli in an even layer. Pour the can of tomatoes and their juice evenly overall.  Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Saucy Clams with Fresh Thyme

Saucy Clams with Fresh Thyme

 

3 T. minced Shallot

1 1/4 C. Dry White Wine (such as muscadar)

4 lb. small Clams

2 sprigs parsley

1 Bay Leaf

1 Celery Stalk, cut into chunks

3 T. butter

2 T. Flour

3/4 C. Cream

2 cloves Garlic, minced

1 1/2 T. minced Fresh Thyme

2 T. minced Green Onion, green part only

2 T. minced Parsley

Salt, Pepper and Lemon Juice

 

In small saucepan, combine shallot with 1/4 C. wine and cook over high heat until wine is reduced to 1 T. Remove from heat and reserve. Clean clams well in several changes of cold water, scrubbing shells well. Place in large pot with remaining C. of wine, along with parsley sprigs, bay leaf and celery. Steam over medium heat until clams are open, about 5 minutes. Remove from pot as they open ad strain broth through fine sieve lined with cheesecloth. Reserve clams and 1 1/2 C. broth. In medium saucepan, melt butter and add flour and cook roux without browning for 3 to 4 minutes. Add wine and shallot reduction and the reserved clam broth and whisk well while bringing to a simmer. Add cream and cook gently for 5 minutes. Stir in garlic, thyme, onion and parsley; season to taste with salt, pepper and lemon juice. Drizzle sauce over clams and serve immediately with plenty of crusty French bread and lots of napkins.

Dutch Oven Chicken Piccata

Dutch Oven Chicken Piccata

Dutch Oven Chicken Piccata

 

Olive oil spray

1 cup Arborio rice

1 cup broth (chicken or vegetable)

½ to ¾ pound chicken breasts or thighs

Sea salt and freshly ground black pepper

1 shallot, or 2 garlic cloves, minced

2 tsp. chopped fresh parsley

3 T. drained capers

1 lemon

½ red bell pepper, cored, seeded, and sliced into strips

½ head broccoli, cut into florets (about 2 cups)

 

Preheat the oven to 450°F.  Spray the inside and lid of a cast iron Dutch oven with olive oil. Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the broth and 2 T. water, and stir to make an even layer. Put the chicken in the pot and lightly season with salt and pepper. Sprinkle with the shallot, parsley, and capers. Cut the lemon in half and slice one half into rounds, reserving the other half. Top the chicken with a layer of lemon rounds.  Add the bell pepper and broccoli and lightly season with salt and pepper. Squeeze the juice from the other half of the lemon overall, taking care to remove the seeds. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Spring Asparagus Pasta

Spring Asparagus Pasta

2 tsp. virgin olive oil

1 T. butter or margarine

1 clove garlic, minced

1 small red onion, chopped

2 C. fresh asparagus, cut at a diagonal into one-inch pieces

2 C. linguine, cooked al dente

1/3 C. shredded parmesan cheese

Salt and pepper to taste

 

Heat oil and butter or margarine in a sauté pan over medium-high heat. Add garlic and onion. Cook for about 2 minutes, until slightly softened. Add asparagus and cook until fork tender, about 4 to 5 minutes. Add asparagus mixture to pasta and toss. Sprinkle with parmesan cheese while warm, and serve immediately.

 

Yield: 4 servings
Calories: 200

Fat: 8g

Fiber: 1g

Dutch Oven Lemon Lamb

Dutch Oven Lemon Lamb

Dutch Oven Lemon Lamb

 

Olive oil spray

1 shallot, or ½ small yellow onion, chopped

½ cup couscous

½ cup broth (preferably beef) or water

½ to ¾ pound boneless lamb, cubed

Sea salt and freshly ground black pepper

½ tsp. dried oregano

1 T. chopped fresh parsley

2 or 3 garlic cloves, chopped

2 tsp. grated lemon zest

½ cup pitted olives, halved

2 medium tomatoes, sliced ¾ inch thick

10 to 15 asparagus stalks, trimmed, or 2 handfuls spinach, roughly chopped

 

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with olive oil. Scatter the shallot in the pot. Pour in the couscous and add the broth. Stir to make an even layer.  Put the lamb on the couscous and lightly season with salt and pepper. Sprinkle with the oregano, parsley, garlic, and lemon zest. Add a layer of olives. Lay the tomatoes on top followed by the asparagus. Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Gingered Pumpkin Pudding

Gingered Pumpkin Pudding

 

1 cup canned pumpkin

3/4 cup whole milk

1 large egg, lightly beaten

1 tablespoon light brown sugar

3/4 teaspoon orange or lemon extract

1 teaspoon grated fresh ginger

1/4 teaspoon ground cinnamon

Pinch of salt

4 teaspoons whipped reduced-fat cream cheese

 

Preheat the oven to 350°F. Coat four six-ounce custard cups with cooking spray; set on a sturdy baking sheet.  In a medium bowl, whisk together the pumpkin, milk, egg, brown sugar, extract, ginger, salt, and cinnamon. Pour into the custard cups. Bake for 30 to 35 minutes, or until a knife inserted in the center of a pudding comes out clean.  Serve warm or chilled, topped with a dollop of the cream cheese.

 

Yield: 4 servings

Calories: 90

Fat: 3.5g

Fiber: 2g

One Pot Dutch Oven Beef with Sherried Mushroom Sauce

One Pot Dutch Oven Beef with Sherried Mushroom Sauce

One Pot Dutch Oven Beef with Sherried Mushroom Sauce

 

Olive oil spray

½ medium onion, thinly sliced

⅓ cup sherry

⅓ cup broth (preferably beef)

⅓ cup milk or milk substitute (soy, rice, or almond milk)

½ tsp. freshly ground black pepper

¼ cup hulled barley

½ to ¾ pound beef tenderloin or beef tips

6 ounces mushrooms, sliced (about 2 cups)

½ acorn or butternut squash, cubed (about 2 cups)

½ head broccoli, cut into florets, or about 2 cups frozen

 

Preheat the oven to 450°F. Spray the inside and lid of a castiron Dutch oven with olive oil. Scatter the onion in the pot. In a small bowl, whisk together the sherry, broth, milk, and pepper. Pour the barley into the pot and add about half of the sherry mixture. Stir to make an even layer of the grains. Add the meat, distribute the mushrooms on top, and pour the rest of the sherry mixture over the meat. Layer the squash over the meat, then fill the pot with the broccoli. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

 

Sausage and Peppers Casserole

Sausage and Peppers Casserole

1/4 C. olive oil

2 lb. fresh turkey sausage (about 8 links), cut in 1/2

1 medium red onion, quartered and separated

1 red bell pepper, cored, seeded, and cut into 1- inch-wide strips

1 green bell pepper, cored, seeded, and cut into 1-inch-wide strips

1 yellow bell pepper, cored, seeded, and cut into 1- inch-wide strips

1 pound green beans, ends trimmed and halved

1 (14-ounce) can no-sugar-added diced tomatoes

3 cloves garlic, chopped

2 T. chopped basil leaves, plus some for garnish

1 tsp. dried oregano

1/4 tsp. crushed red pepper flakes

1/4 tsp. freshly ground black pepper

8 ounces button mushrooms

4 marinated hot cherry peppers, optional

Shaved Parmesan, for garnish

Equipment: oval gratin dish

 

Preheat oven to 375 degrees F. Heat 2 T. of oil in a large skillet over medium heat. Add the sausage and cook, stirring occasionally, until browned, about 6 minutes. (Don’t fully cook the sausage, as it will be finished in the oven.) Drain the fat from the skillet. Meanwhile, heat the remaining 2 T. oil in a large skillet over medium-high heat. Add the onion and peppers and cook, stirring, until tender, about 2 minutes. Add in the remaining ingredients except for the mushrooms, cherry peppers, and Parmesan and cook, stirring occasionally, for another 3 minutes.  Combine the sausage, vegetable mixture, mushrooms, and cherry peppers in the gratin dish. Bake uncovered

 

Yield: 8 servings

Calories: 417

Fat: 37g

Fiber: 4g

Sake-Soy Fish with Pineapple

Sake-Soy Fish with Pineapple

Sake-Soy Fish with Pineapple

 

2 tsp. sesame oil

1 cup sushi rice

1 cup plus 1 T. broth (chicken or vegetable) or water

1 /2 to 3/4 pound fish (halibut, monkfish, orange roughy, or any other ocean fish)

2 T. soy sauce

3 T. sake

1/2 tsp. sugar

1/2 tsp. sambal oelek or garlic-chili paste

2 scallions, white and green parts, sliced into thin rings

2 cups diced fresh pineapple

1/2 red bell pepper, cored, seeded, and diced

1/2 orange bell pepper, cored, seeded, and diced

2 cups frozen green peas

 

Preheat the oven to 450°F. Wipe the inside and lid of a cast-iron Dutch oven with sesame oil. Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer. Add the fish. In a small bowl, combine the soy sauce, sake, sugar, and sambal oelek. Stir until the sugar dissolves. Spread over the fish. Sprinkle with scallions and cover with the pineapple. Follow with the bell peppers and then the peas. Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Baked Cod Casserole

Baked Cod Casserole

 

2 tablespoons extra-virgin olive oil , divided

2 medium onions , very thinly sliced

1 cup dry white wine

1 1/4 pounds cod , cut into 4 pieces

2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1 cup finely shredded Gruyere or Swiss cheese

 

Preheat oven to 400°F. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes. Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

 

Yield: 4 servings

Calories: 328

Fat: 13g

Fiber: 4g

Pistachio Halibut

Pistachio Halibut

Pistachio Halibut

 

Olive oil spray

½ leek (white part), chopped

1 small sweet potato, julienned

½ to ¾ pound halibut fillets or steaks

1 T. olive oil

¼ cup shelled pistachios, roughly chopped

1 T. chopped fresh parsley, or ½ tsp. dried

1 T. chopped fresh marjoram or oregano, or ½ tsp. dried

2 tsp. chopped fresh lavender or thyme, or ¼ tsp. dried

1 shiitake mushroom, thinly sliced

3 cremini mushrooms, thinly sliced

4 plum tomatoes, quartered

5 to 10 thick asparagus stalks, trimmed

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron. Dutch oven with olive oil. Scatter the leek and sweet potato across the base of the pot. Place the fish on top. Drizzle the olive oil over the fish. In a small bowl, combine the pistachios, parsley, marjoram, and lavender. Spread the mixture over the fish.  Scatter the mushrooms over and around the sh. Place the tomatoes around the pot, skin side down; top with the asparagus. Cover and bake for about 40 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Ginger Mustard Chicken

Ginger Mustard Chicken

 

2 boneless skinless chicken breast halves

1 tablespoon flour

1 teaspoon butter

1/3 cup chicken broth

1 teaspoon minced fresh ginger

1 teaspoon Dijon-style mustard

1 teaspoon grainy mustard

2 green onions, chopped

Salt and freshly ground pepper, to taste

 

Dust chicken lightly with flour. Melt butter in a skillet and sauté chicken over medium heat until brown on both sides, about 2-3 minutes per side. Remove chicken and keep warm. Pour broth into the skillet, increase heat and deglaze skillet by boiling and scraping loose browned bits on bottom of pan using a wire whisk. Add ginger and cook, stirring frequently, for 2 minutes. Stir in mustards and green onions. Season with salt and pepper. Spoon sauce over chicken.

 

Yield: 2 servings

Calories: 167

Fat: 7g

Fiber: 0g

Antipasto Pasta Salad

Antipasto Pasta Salad

 

1 (16-oz.) package bow tie pasta, cooked and drained

2 cups spaghetti sauce (your favorite; jarred variety)

1/2 cup balsamic vinegar

1/4 cup olive oil

1 (7-oz.) jar roasted red peppers, drained and chopped

1 (2 1/4-oz.) jar kalamata olives, drained and pitted

1 (8-oz.) jar marinated mushrooms, drained

1 (6-oz.) jar marinated artichoke hearts, drained and chopped

1 cup diced Provolone cheese

2 tablespoons minced fresh parsley

 

In a large bowl, thoroughly combine pasta, sauce, vinegar and oil. Add remaining ingredients; mix well. Serve chilled.

 

Yield: 6 servings

Calories: 398

Fat: 13g

Fiber: 5g

One Pot Honey-Chili Trout

One Pot Honey-Chili Trout

One Pot Honey-Chili Trout

 

1 cup quinoa

½ to ¾ pound trout fillets 1 tsp. chili powder, or to taste

2 T. honey

¼ cup fresh orange juice

2 garlic cloves, chopped

½ medium zucchini, cut lengthwise and sliced into ½-inch half moons

½ small yellow squash, cut lengthwise and sliced into ½-inch half moons

14 ounces corn, fresh, frozen, or canned (drained)

Sea salt and freshly ground black pepper

 

Preheat the oven to 450°F. Spray the inside and lid of a cast iron Dutch oven with olive oil. Place the quinoa in the pot with 1 cup water and stir the grains to make an even layer. Place the trout on top of the grains, skin side down. In a small bowl, mix the chili powder, honey, orange juice, and garlic. Pour the mixture over the fish. Scatter the zucchini and squash on top of the sh. Add the corn, filling the crevices. Season with salt and pepper.  Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Mexican Bean Salad

Mexican Bean Salad

 

2 cans (15 oz each) black beans, drained, rinsed

1 can (15 oz) dark red kidney beans, drained, rinsed

1 can (11 oz) no-salt-added whole kernel sweet corn, drained

1 1/2 cups grape tomatoes, each cut in half

1 cup chopped green bell pepper (1 medium)

1 cup chopped red bell pepper (1 medium)

1/2 cup sliced green onions (8 medium)

1/4 cup chopped fresh cilantro

 

3 tablespoons white wine vinegar or cider vinegar

3 tablespoons canola oil

1 tablespoon chili powder

1/2 teaspoon salt

1/4 teaspoon pepper

 

In large bowl, mix salad ingredients. In small bowl, mix dressing ingredients with wire whisk until blended.  Pour dressing over salad; toss to mix. Cover and refrigerate at least 4 hours to blend flavors.

 

Yield: 8 servings

Calories: 290

Fat: 7g

Fiber: 14g

Healthier Italian Sausage Egg Bake

Healthier Italian Sausage Egg Bake

 

12 oz lean Italian turkey sausage, casings removed

1 medium onion, chopped (1/2 cup)

1 medium red bell pepper, chopped (1 cup)

2 cloves garlic, finely chopped

1 box (9 oz) Green Giant® frozen chopped spinach, thawed, drained

4 cups frozen shredded hash brown potatoes (from 30-oz bag), thawed

2 cups reduced-fat Italian cheese blend (8 oz)

2 tablespoons grated Parmesan cheese 

12 eggs

3/4 cup fat-free (skim) milk

1 teaspoon dried basil leaves

1/2 teaspoon salt

1/2 teaspoon pepper

 

Spray 13×9-inch (3-quart) glass baking dish with cooking spray.  In 12-inch nonstick skillet, cook sausage over medium heat 5 to 7 minutes, stirring occasionally and breaking up sausage with spoon, until no longer pink; drain if necessary. Add onion and bell pepper; cook 3 minutes, stirring occasionally. Add garlic; cook and stir 1 to 2 minutes longer or until vegetables are crisp-tender. Stir in spinach.  In baking dish, mix cooked sausage mixture, potatoes and cheeses. In medium bowl, beat eggs, milk, basil, salt and pepper until blended. Pour over mixture in baking dish. Cover; refrigerate 8 hours or overnight but no longer than 24 hours.  Heat oven to 350°F. Bake covered 1 hour. Uncover; bake 15 to 20 minutes longer or until center is set. Let stand 5 to 10 minutes before serving.

 

Yield: 12 servings

Calories: 280

Fat: 12g

Fiber: 3g