Creamy Shrimp Chowder

Creamy Shrimp Chowder

 

3 green onions

2 medium potatoes

2 carrots

1 can (11oz.) of corn niblets, drained

1 can (10 oz.) cream of celery soup

1 can (10 oz.) cream of mushroom soup

2 cups water

1 bay leaf

1/2 tsp dried thyme

1/2 tbsp onion powder

1/8 tsp cayenne pepper or crushed red pepper

1 pound of medium shrimp, cleaned and peeled

1 cup milk

4 slices cooked bacon

 

Slice the green onions and carrots. Chop the potatoes into bite-size pieces. Place green onions, potatoes, carrots and corn in a Dutch oven or large pot. Add the soup, water, bay leaf, thyme, onion powder and cayenne pepper. Mix well. Allow to cook gently until potatoes are tender, about 25 minutes. Add the shrimp about 10 minutes before serving and heat the shrimp until they are cooked through. Add milk and remove the bay leaf. Place chowder in serving bowls and top with crumbled bacon.

Crock Pot Chicken Cordon Bleu

Crock Pot Chicken Cordon Bleu

6 skinless, boneless chicken breast halves

1 T. butter

3 T. flour

1/2 cup  milk

1/2 cup chicken broth

1/4 tsp, salt

1/4 tsp. black pepper

4 ounces sliced ham

4 ounces sliced Swiss cheese

1 (8 ounce) package herbed dry bread stuffing mix

1/4 cup butter, melted

 

Make a roux on the stovetop with butter and flour, and whisk in broth, milk and salt and pepper. Pour sauce into crockpot. Layer chicken breasts over the sauce, turning to coat. Cover with slices of ham and then Swiss cheese. Sprinkle the stuffing on top, and drizzle butter over stuffing. Cover, and cook on Low for 4 to 6 hours, or 2 to 3 hours on High. 

Five Spice Pork Medallions

Five Spice Pork Medallions

1 lb pork tenderloin, trimmed 

2 tsp. five spice powder 

1/4 tsp. kosher salt 

pinch of kosher salt 

4 tsp. light butter 

3 lg granny smith apples, cored and sliced in 1/2″ wedges 

1/2 C. dried cranberries 

 

Divide tenderloin into two same length pieces. Rub spice powder and 1/4 tsp. of the salt over all sides of each piece. In small skillet, melt 2 tsp. of the butter over medium high heat. Add tenderloin and brown on all sides, about 4 minutes. Cover and continue to cook, turning occasionally, until cooked through, about 12 minutes. Cool 5 minutes and then slice each piece into 6 medallions. Meanwhile, in heavy skillet over medium high heat, combine apples, cranberries, remaining 2 tsp. butter, and pinch of salt with 1/2 C. water. Cook, shaking pan occasionally, until liquid has almost evaporated and apples soften. Serve with pork medallions and steamed greens, such as kale.

 

Yield: 4 servings

Calories: 248

Fat: 7g

Fiber: 3g

Cinnamon Rubbed Pork Loin with Roasted Apples and Onions

Cinnamon Rubbed Pork Loin with Roasted Apples and Onions

 

2 tsp. lemon peel 

1 tsp. ground cinnamon 

1/2 tsp. ground ginger 

1/8 tsp. ground allspice 

1/8 tsp. ground nutmeg 

1 tbsp olive oil 

1 center cut pork loin (1 1/2 lb) 

2 apples, peeled, cut into wedges

1 apple, unpeeled (garnish), cut into wedges 

3 med onions cut into wedges 

1/4 C. fresh lemon juice 

1/2 C. apple juice 

1/4 C. maple syrup 

 

Preheat oven to 375ºF. In small bowl, combine lemon peel, cinnamon, ginger, allspice, and nutmeg. In another small bowl, combine oil and half of the spice mixture. Season pork with salt and pepper, if desired, and rub with oil mixture. Set aside. In large bowl, toss apple and onion wedges with lemon juice and remaining spice mixture. Place in large roasting pan with pork and 1/2 C. water. Roast 50 minutes or until thermometer inserted into thickest portion registers 160ºF. (Toss apple mixture once during roasting.) Remove pan from oven and let pork sit. Meanwhile, in medium saucepan, bring apple juice and maple syrup to a boil. Reduce heat and simmer 1 to 2 minutes, until slightly thickened. Remove from heat. In food processor, puree peeled apples, two thirds of the onions, and pan drippings until smooth. Stir puree into juice mixture, season with salt and pepper, and heat on medium low until warm. Garnish pork with unpeeled apple wedges and remaining onions. Serve with sauce on the side.

 

Yield: 4 servings

Calories: 440

Fat: 12g

Fiber: 5g

Creamy Lemon Chicken Pasta

Creamy Lemon Chicken Pasta

12 ounces uncooked dry pasta, like bucatini, spaghetti, linguine, or angel hair

6 thin-sliced boneless skinless chicken breasts

salt and freshly ground black pepper, to taste

3 tablespoons olive oil, divided

⅓ cup finely diced shallots

2 teaspoons minced garlic

1 cup dry white wine, like Sauvignon Blanc, Pinot Grigio, or Chardonnay

1 ½ cups low-sodium chicken broth

¼ cup fresh lemon juice, from 1 large lemon, juiced

¼ teaspoon red pepper flakes, or to taste

2 tablespoons butter

¼ cup heavy cream

4 tablespoons chopped fresh basil, divided

½ cup finely shredded Parmesan cheese

 

If necessary, cover chicken breasts with plastic wrap and use a mallet to lightly pound them until ½-inch thick. Season with salt and freshly ground black pepper on both sides. Preheat oven to 375 degrees F. Cook pasta according to package directions. Meanwhile, add olive oil in a large oven-safe skillet and place over MEDIUM-HIGH. When oil is good and hot add the chicken and cook for 2 to 3 minutes per side, until nicely browned. Chicken does not need to be cooked through at this point. Transfer the browned chicken to a plate or large piece of foil to rest. Do this in batches, if necessary, to avoid over-crowding the skillet. Reduce the heat to MEDIUM, add the shallots and garlic to the skillet. Cook, stirring, for a minute or two. Add the white wine and use a spoon to scrape up any browned bits from the bottom of the skillet as the wine comes to a simmer. Allow wine to simmer at a low boil for 3 to 4 minutes until slightly reduced. Add the chicken broth, lemon juice, and red pepper flakes. Increase heat to MEDIUM-HIGH and bring sauce to a low boil. Allow to simmer for about 10 to 15 minutes until thickened and reduced. Remove the skillet from the heat and add the butter and stir until completely melted. Add the heavy cream and stir to combine. Transfer the browned chicken to the skillet and drizzle the sauce over the top. Transfer the skillet in the oven for 8 to 10 minutes or until the chicken is completely cooked through. Remove from oven and top with 2 tablespoons chopped basil. Drain pasta, reserving ½ cup pasta water. Place pasta in a large bowl and add cheese and remaining basil and toss to combine, adding enough reserved pasta water to moisten pasta. Serve with chicken and and spoonful of sauce.

The Lemon Marinade for Fresh Mozzarella

The Lemon Marinade for Fresh Mozzarella

1 1/2 cups extra-virgin olive oil

1-2 inch x 1- inch strip of lemon peel (yellow part only)

1 garlic clove, minced

1 fresh bay leaf

1 sprig fresh rosemary

1 sprig fresh thyme

1 sprig fresh oregano

1/2 teaspoon crushed red pepper

1/4 teaspoon salt

1 pound mozzarella bocconcini or ciliegini, drained

In a small saucepan over low heat, warm the olive oil. Add the lemon peel, garlic, bay leaf, rosemary, thyme, oregano, crushed red pepper and salt and let steep for 3 to 5 minutes over low heat. Remove from heat and allow to completely cool. When cool, pour over the bocconcini and allow to marinate for 2 to 4 hours and up to 1 week before serving.

Fairy Good Quiche

Fairy Good Quiche

Refrigerated pie crust (or pop-tube crescent rolls)
1/2 cup grated cheese
2 eggs
2 Tbsp cream
Salt and Pepper to taste
(4-6 grape/cherry tomatoes – optional)

Preheat oven to 400 degrees F. Generously spray a minimuffin tin with non-stick spray. Make sure to spray the area connecting each cup together along with the cups themselves. Cut a 2-3 inch flower shape out of the piecrust. (If using the crescent roll option you will need to form a square out of each triangle and pat out slightly before cutting.) Place each flower into a muffin cup, push the center in and against the walls of the pan, and then flatten the petals around the edge of the cup. Place approx 1 tsp grated cheese into the bottom of each shell. In a bowl, combine eggs, salt, pepper and cream. Pour into pastry shell filling almost to the top. (I find using a gravy ladle makes it really easy to fill the cups.) Sprinkle with 1 tsp of grated cheese and bake for 10-12 minutes or until golden brown and slightly puffed. Remove from oven and let cool for 5 minutes before removing from pan. Garnish top with grape/cherry tomato slice or leave plain. Makes 10-12 bite size quiches.

Chinese Beef and Rice

Chinese Beef and Rice

 

1 3/4″-thick sirloin or top round steak (8 ounces), thinly sliced 

2 tablespoons reduced-sodium soy sauce, divided 

2 teaspoons canola oil 

1 bag (14 ounces) frozen stir-fry or asian vegetable mix 

1 pouch (10 ounces) frozen brown rice 

1 tablespoon finely chopped fresh ginger 

2 teaspoons minced garlic 

1/2 cup diagonally sliced scallions 

1/4 cup coarsely chopped dry-roasted peanuts 

 

In a bowl, toss the meat with 1 tablespoon of the soy sauce. Set a wok or large skillet over high heat for 1 minute. Add the oil. Place the meat in a single layer in the pan. Cook, without stirring, for about 1 minute, or until browned on the bottom. Stir. Cook 1 minute, stirring once or twice, until all pink is gone. With a slotted spoon or tongs, transfer the meat to a dish and set aside. Add the vegetables to the pan. Stir-fry over medium heat about 5 minutes, or until the vegetables are tender. Meanwhile, cook the rice per package directions. Add the ginger and garlic to the pan. Stir-fry for 30 seconds. Add the reserved meat, rice, scallions, peanuts, and the remaining 1 tablespoon soy sauce. Stir-fry until heated through.

 

Yield: 4 servings

Calories: 270

Fat: 11g

Fiber: 5g

Steak Burgers

Steak Burgers

1 1/2 lb 96% lean ground beef 

6 whole grain hamburger buns, sliced 

6 1/2 oz slices reduced fat swiss cheese 

6 red or green leaf lettuce leaves 

6 1/4″ thick tomato slices 

6 1/8″ thick red onion slices 

6 tbsp chopped parsley 

1/4 C steak sauce 

 

 

Preheat indoor or outdoor grill to highest heat setting. Divide beef and shape into six patties slightly larger in diameter than buns (try not to overhandle or meat will toughen). Season both sides of patties with salt and freshly ground black pepper and place on grill. Cook 2 to 4 minutes per side until they reach desired doneness. Meanwhile, place buns on grill to toast, about 1 minute. Add 1 slice cheese to each patty to melt just before the burgers are done. Assemble burgers by placing lettuce on bottom half of each bun followed by tomato, burger, and onion. Sprinkle with parsley. Add 2 teaspoons of sauce to each burger and top with bun.

 

Yield: 6 servings

Calories: 321

Fat: 10g

Fiber: 4g

Dijon Pepper Steak

Dijon Pepper Steak

2 tablespoons cracked or coarsely ground mixed peppercorns 

1/4 teaspoon salt 

4 center-cut filet mignon steaks (6 ounces each), about 1 1/4″ thick 

1 teaspoon canola oil 

1/4 cup beef broth 

3 tablespoons red wine or 2 tablespoons balsamic vinegar 

2 teaspoons dijon mustard 

 

Sprinkle the peppercorns and salt on both sides of the steaks and press in. Coat a large heavy skillet with vegetable oil spray. Place over high heat for 1 minute. Add the oil. When the oil is hot, reduce the heat to medium-high and place the steaks in the pan. Cook for 5 minutes per side, or until a thermometer inserted sideways in the center registers 145°F for medium-rare; 6 minutes for medium (160°F); or 7 minutes for well done (165°F). Remove the steaks to a large plate. Set aside. Add the broth and wine or vinegar to the skillet. Simmer for 30 seconds. Stir in the mustard. Spoon the sauce over the steaks.

 

Yield: 4 servings

Calories: 300

Fat: 15g

Fiber: 0g

Mexican Stuffed Peppers

Mexican Stuffed Peppers

2 cans (14 1/2 ounces each) no-salt-added diced tomatoes 

1 tablespoon red wine vinegar 

1 teaspoon ground cumin 

1/4 teaspoon ground cinnamon 

1/2 teaspoon salt 

4 1/2 large bell peppers (preferably yellow and orange) 

8 ounces 95 percent lean ground beef 

1/2 cup converted brown rice 

1/3 cup finely chopped onion 

1/4 cup raisins 

chopped parsley (for garnish) 

 

In a medium bowl, combine the tomatoes (with juice), vinegar, cumin, cinnamon, and salt. Stir to mix. Pour 1 1/3 cups of the sauce mixture into a 4-quart or larger slow cooker. Finely chop the half bell pepper. Slice off the top 1/2″ of the remaining peppers. Seed the peppers and reserve the tops. In a large bowl, using your hands, combine the beef, rice, onion, raisins, chopped pepper, and the remaining sauce mixture. Spoon the mixture into the peppers and replace the tops. Place into the slow cooker. Cover and cook on low for 6 to 8 hours, or until the peppers are tender and the meat is no longer pink. Serve topped with the cooking sauce. Garnish with parsley, if desired.

 

Yield: 4 servings

Calories: 240

Fat: 4g

Fiber: 6g

Kidney Beans and Beef Chili

Kidney Beans and Beef Chili

 

6 ounces lean beef top round, cut into chunks 

1/2 cup chopped onion 

1/2 cup chopped green bell pepper 

1 tablespoon olive or canola oil 

1 tablespoon minced garlic 

1 1/2 teaspoons chili powder 

1 teaspoon ground cumin 

1/2 teaspoon ground black pepper 

1/4 teaspoon salt 

1 3/4 cups cooked red kidney beans or 1 can (15 ounces) red kidney beans, rinsed and drained 

1 cup crushed tomatoes 

1 cup chicken broth 

4 teaspoons sour cream 

4 teaspoons grated extra-sharp cheddar cheese 

1 jalapeno chile pepper, minced (optional) (wear plastic gloves when handling) 

fresh cilantro leaves (optional) 

 

In the bowl of a food processor fitted with a metal blade, pulse the beef for about 1 minute, or until coarsely ground. Set aside. In a large pot, combine the onion, bell pepper, oil, garlic, chili powder, cumin, black pepper, and salt. Cook over medium heat, stirring occasionally, for 5 minutes, or until softened. Crumble the beef into the pot. Increase the heat to medium-high and cook, stirring, for 2 minutes, or until the beef is no longer pink. Stir in the beans, tomatoes, and broth. Reduce the heat to medium-low. Cook, stirring occasionally, for about 30 minutes, or until the flavors are well blended. Serve in shallow bowls. Dollop on the sour cream and sprinkle on the cheese. Garnish with chile pepper and cilantro, if using.

 

Yield: 4 servings

Calories: 260

Fat: 9g

Fiber: 9g

Greek Meatballs

Greek Meatballs

2 cups cooked brown rice, cooled 

3/4 teaspoon dried oregano 

4 tablespoons (1 ounce) reduced-fat crumbled feta cheese, divided 

1 pound 95 percent lean ground beef 

2 medium zucchini (1 pound total), cut into thin slices 

1 cup bottled marinara sauce 

 

Preheat the oven to 450°F. Coat a 13″ x 9″ baking dish with vegetable oil spray. In a large bowl, combine the rice, oregano, and 2 tablespoons of the cheese. Stir in the beef until combined. Scatter the zucchini into the reserved baking dish in a single layer. Using a small ice cream scoop, shape the meat mixture into sixteen 1 1/2″ balls. Place the meatballs on top of the zucchini. Drizzle with the marinara sauce. Cover with aluminum foil. Bake for about 22 minutes, or until the meatballs are no longer pink. Uncover and top with the remaining 2 tablespoons of cheese. Let sit in the oven for about 1 minute, or until the cheese melts slightly.

 

Yield: 4 servings

Calories: 333

Fat: 9g

Fiber: 4g

Thai Red Curry

Thai Red Curry

 

1 can (16 oz.) coconut milk

1 heaping teaspoon curry paste

1 can (10 oz.) bamboo shoots, drained

1 medium zucchini, sliced into half moons

2 cups broccoli florets

1/2 cup shredded carrot

1/2 cup pineapple

1 cup cooked chicken, diced

1 T fish sauce or soy sauce

1 t brown sugar

 

In a large saute pan, pour the coconut milk.  Heat to boiling and mix in the curry paste.  Stir to dissolve the curry paste.  Add the bamboo shoots and bring to a boil, let boil for about 5 minutes to thicken the coconut milk.  Add the vegetables, starting with the one that takes the longest to cook.  When vegetables are getting tender, but still firm about 8-10 minutes, add the cooked chicken and pineapple.  Stir in the fish sauce and brown sugar (both to taste), and mix to incorporate all of the ingredients.  Serve with steamed rice.

Salmon Turnovers

Salmon Turnovers

 

2 (6 oz) cans boneless salmon

6 oz cream cheese

1 bunch green onion chopped

1 celery stalk chopped

2 tubes crescent rolls

Leave out cream cheese to soften

 

Cook onions and celery in about a tablespoon of butter on the stove top for 3 to 5 minutes. Drain the salmon and put in a mixing bowl. Mix together cooked onions, celery, cream cheese and salmon (drained). Take the crescent rolls and put two together to make a square. Put a scoop (about 1/3 cup) of the mixture in the center of the square, then fold up the corners towards the center. Bake for about 10 to 15 minutes in a 375 degree oven. This a great recipe for a quick meal. It takes about 30 minutes from start to finish, and is easy enough for a kid to make.

Quick Crescent Taco Bake

Quick Crescent Taco Bake

1 lb. ground beef

1 pkg. taco seasoning

1/2 c. water

1/2 c. salsa

1 can refrigerated crescent rolls

1 1/2 c. crushed corn chips

1 c. sour cream

1 c. shredded cheddar cheese

lettuce

tomatoes

extra cheese

 

Brown meat and drain.  Add seasoning mix, water and salsa.  Simmer for 5 minutes. Spread crescent roll dough in 10 inch pie plate or 8×10 inch dish to form crust.  Seal edges. Sprinkle 1 c. chips over crust. Layer meat mixture, sour cream and cheese on top of crust. Sprinkle with remaining corn chips. Bake at 375° for 20 minutes or until crust is golden brown. Serve with lettuce, tomatoes, and more cheese.

Baked Fennel

Baked Fennel

Baked Fennel

 

3 fennel bulbs

1 tsp. softened butter

Coarse salt and ground pepper

1/3 C. grated Parmesan

4 sprigs thyme

 

Preheat oven to 450 degrees. Boil 3 fennel bulbs, trimmed and split lengthwise, until tender, about 15 minutes. Drain fennel, cut side down, on paper towels, 5 minutes. Place fennel, cut side up, in a buttered 8-inch square baking dish and brush with 1 tsp. softened butter. Season with coarse salt and ground pepper and top with 1/3 C. grated Parmesan and 4 sprigs thyme. Bake until cheese is golden brown, about 20 minutes.

Turkey Stuffed With Mushrooms and Spinach

Turkey Stuffed With Mushrooms and Spinach

 

1 turkey london broil (about 1 1/2 pounds) 

2 teaspoons olive oil + additional for misting 

1 cup sliced brown or white mushrooms, chopped 

1 cup (1 ounce) baby spinach leaves 

1/2 cup sliced scallions 

1/4 teaspoon poultry seasoning 

1/8 teaspoon salt 

ground black pepper 

2 tablespoons (1/2 ounce) shredded swiss cheese 

1/2 cup water 

 

Preheat the oven to 350°F. Set the turkey on a work surface. With a sharp knife, cut through the middle to create a pocket. Set aside. In an ovenproof skillet, warm 2 teaspoons oil over medium heat. Add the mushrooms, spinach, scallions, poultry seasoning, salt, and pepper to taste. Cook, stirring, for about 3 minutes, or until the spinach wilts. Spoon the mixture into the pocket in the turkey. Cover the stuffing with the cheese. Press the open edge down to seal. Fasten with toothpicks, if desired. Add the water to the skillet. Cook over medium heat, scraping with a spatula to release the browned bits on the pan bottom. Bring to a boil. Turn off the heat. Place the turkey in the skillet. Mist lightly with olive oil. Roast for about 45 minutes, or until an instant-read thermometer inserted in the center registers 165°F. Remove to a cutting board. Let stand for 15 minutes, until the internal temperature rises to 170°F. Slice the turkey. Reheat the juices in the skillet to drizzle over the turkey.

 

Yield: 6 servings

Calories: 150

Fat: 4g

Fiber: 6g

Summer Corn Pasta

Summer Corn Pasta

Summer Corn Pasta

 

2 ears fresh sweet corn

1 tablespoon unsalted butter

2 tablespoons minced shallot or sweet onion

1 teaspoon grated fresh ginger

¼ cup white vermouth or dry white wine

¼–½ cup heavy cream

Kosher salt and freshly ground pepper

½ pound dried orecchiette pasta

¼ cup toasted breadcrumbs

Additional embellishments, such as fresh summer herbs, lemon zest, ground red pepper (cayenne, espelette, gochujang, Aleppo), chopped toasted nuts, crumbled bacon

 

Over a large bowl, cut kernels and scrape corn cobs, then discard cobs. Bring a large pot of salted water to boil. While waiting for the water to boil, heat butter in a large skillet over medium heat. Add shallot and sauté until translucent, about 3 minutes. Add ginger and sauté, stirring constantly, for an additional minute. Deglaze the pan with the vermouth and reduce the liquid by half. Add ¼ cup of the heavy cream and reduce again by half. Season to taste with salt and pepper, then set aside. When the water reaches a boil, add the pasta. Give it a good stir to make sure the orecchiette “ears” don’t stick together. Cook until just shy of al dente. This shouldn’t take longer than 9 minutes but start testing at 7 minutes. The pasta will finish cooking in the sauce. Place a measuring cup in your strainer as a reminder for the next step. Drain the pasta, reserving 1 cup of the pasta cooking water. Return the skillet to medium heat, add the pasta and ½ cup of the cooking water, toss until the sauce is glossy, about 2 minutes. Add the raw corn, toss again for an additional minute. If the pasta isn’t saucy enough for your taste, alternate adding splashes of the remaining cream and pasta water as you continue to toss the pasta. Taste once again for seasoning. Serve garnished with toasted breadcrumbs and any other embellishments that make you smile from ear to ear.

Lime Chicken with Lentils and Dried Fruit

Lime Chicken with Lentils and Dried Fruit

 

4 bone in chicken thighs (about 11/4 lb) 

1/4 tsp salt 

1/8 tsp ground allspice 

1/8 tsp ground red pepper 

1 tbsp olive oil 

3/4 C sm green and brown lentils, and a few red lentils, picked over and rinsed 

3 scallions, cut into 1″ diagonal pieces 

4 lg dried peaches (4 oz), cut into thin strips (if not available, substitute about 8 dried apricots) 

1/2 C dried sour cherries or cranberries 

2 tsp finely chopped crystallized ginger 

1/3 C chopped cilantro 

1 1/2 C reduced sodium chicken broth 

4 tsp finely grated lime zest 

1 tbsp fresh lime juice 

lime wedges (garnish) 

 

Preheat oven to 350ºF. Season chicken with half of the salt, allspice, and pepper. In ovenproof Dutch oven, heat oil over medium high heat. Cook chicken about 5 minutes on each side until browned. Transfer to plate. Add lentils, scallions, peaches, cherries, ginger, half of the cilantro, and the remaining salt, allspice, and pepper. Cook, stirring, 2 minutes. Pour in broth. Return chicken to Dutch oven and submerge. Bring to a boil over high heat. Remove from heat, cover, and bake 35 minutes. Uncover and bake 30 minutes longer or until lentils are cooked through. Remove chicken skins. Stir lime zest and juice into lentil mixture. Arrange lentils on serving plates, top with chicken, and sprinkle with the remaining cilantro. Garnish with lime wedges.

 

Yield: 4 servings

Calories: 343

Fat: 7g

Fiber: 14g

Spinach Stuffed Chicken Roulade

Spinach Stuffed Chicken Roulade

 

2 cups (2 ounces) baby spinach 

1/4 cup finely chopped onion 

2 teaspoons olive oil, divided 

1 teaspoon minced garlic 

1/3 teaspoon red-pepper flakes 

1 tablespoon water 

1/4 cup (1 ounce) grated parmesan cheese 

2 tablespoons chopped dry-packed sundried tomatoes 

4 chicken cutlets (about 4 ounces each) or chicken breast halves, trimmed and pounded thin into cutlets 

1/2 cup chicken broth or dry white wine 

 

Place the spinach in a large nonstick skillet with the washing water clinging to the leaves or a tablespoon or two of water if dried. Cover and cook for 2 minutes, tossing occasionally, or until wilted. Drain and press firmly with the back of a spoon or squeeze to remove excess moisture. There should be 1/2 cup spinach. Wipe out the skillet. Meanwhile, in a medium nonstick skillet, combine the onion, 1 teaspoon oil, garlic, red-pepper flakes, and 1 tablespoon water. Turn the heat to medium. Cook for about 2 minutes, or until the onion sizzles. Reduce the heat to low. Cover and cook, stirring once, for about 3 minutes, or until softened. In a small bowl, combine the onion mixture, cheese, and spinach. Stir to mix. Set aside. Sprinkle the tomatoes evenly on the smooth side of the cutlets. Divide the spinach mixture among the cutlets. Spread to the edges of 3 sides, leaving about 1″ at the narrow tip free of spinach mixture. Loosely roll up the chicken, ending with the narrow tip, and secure with wooden picks. Add the remaining 1 teaspoon oil to the large skillet and set over medium heat. Place the chicken in the pan. Cook, turning, for about 10 minutes, or until golden brown on all sides. Add the broth or wine, cover, and cook over low heat for about 7 minutes. Uncover and transfer chicken to a serving platter. Cover with foil to keep warm. Boil the skillet juices for about 5 minutes, or until reduced to a glaze. Diagonally slice the chicken into 1″-thick pieces. Drizzle with pan juices and serve.

 

Yield: 4 servings

Calories: 194

Fat: 7g

Fiber: 2g

Blue Tortilla Chicken with Corn Salad

Blue Tortilla Chicken with Corn Salad

 

4 boneless, skinless chicken breasts (4 ounces each) 

1 egg white, beaten slightly 

3/4 cup no-salt-added blue corn chips, crushed 

1 tablespoon chili powder 

1/4 teaspoon salt, divided 

2 cup fresh corn kernels or frozen corn kernels, thawed 

2 poblano chile or Cubanelle peppers, seeded and diced or 1/2 green pepper, seeded and diced (wear plastic glove when handling) 

1 jalapeno chile pepper, seeded and diced (optional) (wear plastic gloves when handling) 

1/4 cup finely chopped cilantro 

1 tablespoon lime juice 

2 teaspoons lime juice 

1 lime, cut into wedges (optional, for garnish) 

 

Preheat the oven to 400ºF. Coat a medium ovenproof skillet with vegetable oil spray. Dip the chicken into the egg white. Combine the chips with the chili powder, press mixture into chicken, and arrange in skillet, leaving space between each piece. Lightly coat the chicken with vegetable oil spray and sprinkle with 1/8 teaspoon salt. Place the pan in the oven and bake for about 15 minutes, or until a thermometer inserted in the thickest portion registers 160ºF and the juices run clear. Meanwhile, in a bowl, combine the corn; poblano, Cubanelle, or green bell pepper; jalapeno chile pepper (if using); cilantro; lime juice; and the remaining 1/8 teaspoon salt. Stir to mix. Set aside. Remove the chicken and allow to rest for 4 minutes. Slice each piece crosswise into 5 pieces. Serve with the corn salad. Garnish with lime wedges, if desired

 

Yield: 4 servings

Calories: 330

Fat: 9g

Fiber: 4g

Broiled Cornish Hens with Lemon, Orange, and Basil

Broiled Cornish Hens with Lemon, Orange, and Basil

 

2 Cornish hens (about 1 1/2 lb each) 

1 tbsp finely grated lemon zest 

2 tsp finely grated orange zest 

1 tsp extra virgin olive oil 

2 tbsp extra virgin olive oil 

1/2 tsp salt 

1/4 tsp black pepper 

12 fresh basil leaves 

8 C mixed baby greens 

2 tbsp fresh orange juice 

Orange segments (garnish) 

 

With kitchen shears, remove backbones of hens. Halve hens by cutting through breastbone. Trim fat. Discard wing tips. In small bowl, combine lemon and orange zests, 1 teaspoon of the oil, and half of the salt and pepper. Using fingers, separate skin from flesh of hens and carefully stuff zest mixture under skin, spreading over breast and thigh. Arrange 2 or 3 basil leaves under skin and over zest mixture in each half. Let stand 15 minutes at room temperature. Preheat broiler. Coat broiler pan with cooking spray. Brush both sides of hens with 1 tablespoon of the remaining oil and place skin side down on pan. Broil 10 minutes, 5″ to 6″ from heat. Turn and broil 8 to 10 minutes longer or until skin is browned and juices in thigh run clear when pierced with paring knife. Toss greens with the remaining oil, salt, and pepper. Add juice and toss. Arrange greens on serving plates, top with hens, and garnish with orange segments

 

Yield: 4 servings

Calories: 430

Fat: 32g

Fiber: 3g

Ginger Glazed Chicken

Ginger Glazed Chicken

1 T. orange peel

1/2 C. fresh orange juice

1/4 C. honey  

1 shallot, peeled and finely chopped

3 cloves garlic, minced

1 1/2 tbsp grated fresh ginger

4 boneless, skinless chicken breast halves

Orange slices (garnish)

In shallow bowl or pie plate, combine orange peel, orange juice, honey, shallot, garlic, and ginger, and salt and pepper to taste. Add chicken and toss to coat. Cover and marinate at least 30 minutes, turning frequently (can be prepared ahead and marinated in refrigerator overnight). Preheat broiler and coat broiler pan with cooking spray. Remove chicken and place on pan. Reserve marinade. Broil 12 minutes, turning once, or until thermometer inserted into chicken reads 170ºF. Meanwhile, bring marinade to a boil in small saucepan. Reduce heat and simmer 5 minutes or until mixture is slightly thickened. Place chicken on 4 plates and top with marinade. Garnish with orange slices, if desired.

Yield: 4 servings

Calories: 250

Fat: 2g

Fiber: 0g

Easy Chicken Fingers with Sweet Bean Dipping Sauce

Easy Chicken Fingers with Sweet Bean Dipping Sauce

 

SWEET BEAN DIPPING SAUCE: 

1 tablespoon olive oil 

1 small onion, chopped 

1 teaspoon minced garlic 

1 can (19 ounces) cannellini beans, rinsed and drained 

3/4 cup unsweetened applesauce 

1/4 teaspoon salt 

CHICKEN FINGERS: 

1 cup honey crunch toasted wheat germ 

1/4 cup whole wheat flour 

1/4 teaspoon paprika 

1/8 teaspoon ground black pepper 

1 large egg 

1 tablespoon fat-free milk 

1 1/4 pounds boneless, skinless chicken tenders  

Assorted raw vegetables 

 

To make the sauce: Heat the oil in a medium skillet over medium heat. Add the onion and cook for 5 minutes, or until soft and translucent. Add the garlic and cook for 1 minute. Add the beans and applesauce. Cook for 4 minutes. Remove from heat. Stir in the salt. Transfer the mixture to a blender or food processor fitted with a metal blade. Process until the mixture is smooth. To make the chicken fingers: Preheat the oven to 425F. Coat a baking sheet with vegetable oil spray. In a large resealable plastic bag, combine the wheat germ, flour, paprika, and pepper. In a medium bowl, whisk the egg and milk. In batches, dip the chicken tenders into the egg-milk mixture. Place into the bag with the wheat germ mixture. Seal the bag and toss until the chicken tenders are evenly coated. Place the chicken tenders on the reserved pan. Bake for 18 to 20 minutes, or until no longer pink and the juices run clear. Divide the chicken fingers among 6 plates and serve with vegetables and dipping sauce.

 

Yield: 6 servings

Calories: 306

Fat: 4g

Fiber: 3g

Turkey Tacos with Avocado-Corn Salsa

Turkey Tacos with Avocado-Corn Salsa

1 firm, ripe avocado, peeled, pitted, and chopped 

1 cup canned sweet corn kernels, rinsed and drained 

1 cup cherry tomatoes, halved 

1 tablespoon lime juice 

1 package (12) corn taco shells 

12 ounces cooked boneless, skinless turkey breast, sliced into thin strips 

3/4 cup water 

1 package (1 1/4 ounces) reduced-sodium taco seasoning mix 

 

In a medium bowl, mix the avocado, corn, tomatoes, and lime juice. Set aside. Warm the shells in the oven according to the package directions. In a medium skillet, combine the turkey, water, and seasoning. Bring to a boil, reduce heat, and simmer 5 minutes, stirring occasionally. Spoon the turkey mixture into the shells. Top with the salsa.

 

Yield: 6 servings

Calories: 284

Fat: 11g

Chicken Cacciatore Pasta

Chicken Cacciatore Pasta

2 tablespoons olive oil 

1 1/2 pounds boneless, skinless chicken breast halves, cut into bite-size chunks 

1 large green bell pepper, thinly sliced 

3 cloves garlic, minced 

3/4 teaspoon dried oregano 

1/2 teaspoon crushed red-pepper flakes 

Salt 

Ground black pepper 

1 box (10 ounces) baby portobello mushrooms, quartered 

2 tablespoons dry white wine or chicken broth 

1 can (28 ounces) crushed tomatoes 

1/2 pound whole wheat pasta 

 

In a large, deep nonstick skillet over medium-high heat, warm the oil. Add the chicken and bell pepper, and sprinkle with the garlic, oregano, and crushed red pepper. Season to taste with salt and black pepper. Cook, stirring often, for 5 minutes, or until the chicken is lightly browned. Add the mushrooms and wine or broth. Cook, stirring often, for 8 minutes, or until the mushrooms are tender. Stir in the tomatoes and bring to a boil. Reduce the heat to low and simmer, uncovered, for 15 minutes, or until the sauce is lightly thickened. Meanwhile, cook the pasta according to the package directions. Drain and transfer to the skillet. Toss to mix well.

 

Note: to make with precooked chicken, follow the recipe, but omit the chicken in the first step.  Once you add the tomatoes and reduce heat, add the chicken.  This will warm it through without shredding it into itty bitty pieces, which will happen if you add it already cooked from the beginning.

Salmon Cakes

Salmon Cakes

3 (6-oz.) cans salmon, drained

1 1/2 C. cracker meal

2 large eggs, beaten

2 rounded tsp. Old Bay seasoning blend

1/2 red bell pepper, finely chopped

20 blades fresh chives, snipped

3 T. fresh dill, finely chopped

1 tsp. cayenne pepper sauce or dash of cayenne pepper

Zest of 1 lemon

 

 

Combine salmon, cracker meal to the bowl and work through the fish with your hands. Add the eggs, seasoning, pepper, chives, dill, pepper, and the zest of one lemon to the bowl. Combine the ingredients well with your hands. Form 3-inch patties of salmon cakes 1-inch thick. In a skillet with oil heated, fry cakes until golden in a single layer 3 or 4 minutes on each side. Drain on paper towel lined plate.

Ivy House Buttery Skillet Apples

Ivy House Buttery Skillet Apples

 

4 medium cooking apples

1/3 C. real butter

1/2 C. sugar

2 T. cornstarch

1 and 1/2 C. water

 

Peel, core and slice apples. Make a sauce by melting the butter in a 10 inch skillet over medium heat; stir in sugar and cornstarch. Mix well and add the remaining ingredients. Add apples to the sauce cover and cook over medium heat until tender. Occasionally spoon the sauce over the apples as they cook.

Ma’s Clam Soup

Ma’s Clam Soup

1 pkg. Bacon

1 Large Onion

2 Can Minced Clams

Milk

2 Ribs Celery

8 Potatoes

 

Cut bacon fine and dice onion. Sauté together until bacon is crisp and onion browns on edges. Dice celery and cook in 5 quart pot no more than 1/2 full of water.  Peel 6-8 potatoes (depending on how much you like potatoes) and cut into chunks.  Add potatoes to celery water and cook until potatoes are done.  Try to use as little water as possible, with water just covering potatoes.  If you have to pour off water you lose flavor and vitamins. Add bacon and onion to potatoes.  Add milk to taste.  Add clams.

Crockpot Roast Chicken

Crockpot Roast Chicken

Several celery stalks

1 roasting chicken, 4 to 5 pounds (to fit in crockpot)

Little evoo or butter

salt

pepper

paprika, poultry seasoning, or other desired herb

6 cloves garlic, mashed

1/2 cup chicken broth

 

Spread chicken lightly with oil or butter (you can omit this, but it helps the seasonings adhere).  Sprinkle the chicken, inside and out, with salt, pepper and paprika. Spread half of the garlic in the cavity and spread the rest on the outside of the bird. Layer the celery on the bottom of the crock and set the chicken on top.  This will prevent the chicken from sitting in the fat as it cooks. Add the remaining ingredients and butter and cook on HIGH for 1 hour. Reduce to LOW and cook for 4 to 6 hours longer, until chicken is tender and juices run clear. Serve the hot garlic butter sauce with the chicken.

Chicken Paprikash

Chicken Paprikash

1 pound shredded chicken

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

2 large green bell peppers, thinly sliced

1 large onion,halved and thinly sliced

2 teaspoons hot or sweet paprika

1/2 cup dry white wine

1 1/2 cups canned crushed tomatoes

1/2 cup reduced-sodium chicken broth

1 tablespoon lemon juice

1/4 cup reduced-fat sour cream

2 tablespoons chopped fresh parsley

 

Add bell peppers and onion to a saute pan with oil and cook, covered, over medium heat, stirring occasionally, until softened, about 5 minutes. Add paprika and cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to medium-high and cook, stirring, until mostly evaporated, about 1 1/2 minutes. Add tomatoes, broth and lemon juice; bring to a boil. Add shredded chicken to the pan; reduce heat to a lively simmer. Spoon some sauce over the chicken and cook, turning occasionally, until the sauce is reduced and the chicken is warmed through, several minutes. Remove from the heat; stir in sour cream. Sprinkle with parsley.

Chili-Lime Sauce for Salmon

Chili-Lime Sauce for Salmon

1/2 cup fish sauce
3 tablespoons freshly squeezed lime juice
2 tablespoons light brown sugar
1 teaspoon finely minced garlic
1 teaspoon finely chopped hot green chillies (jalapeno or thai chilis are good for this; use hotter if you prefer)
1 teaspoon finely minced cilantro or parsley

Combine all the ingredients in a small bowl and stir until the sugar is fully dissolved and all the ingredients have mixed. This can be made in advance of cooking the fish, allowing the flavors to combine.

Orange- Glazed Fennel and Red Onion

Orange- Glazed Fennel and Red Onion

1 1/4 pounds bulb fennel 

1/2 red onion (4 ounces) 

1 T. olive oil, preferably extra virgin 

2 T. orange juice 

1/8 tsp. salt 

1/2 tsp. grated orange peel 

 

Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.

 

Yield: 4 servings

Calories: 91

Fat: 4g

Fiber: 5g

Southern Collards

Southern Collards

1 slice (1 ounce) canadian bacon, finely chopped 

1/4 C. finely chopped onion 

1 tsp. canola oil 

1 pound collard greens, chopped or torn into small pieces 

1/4 tsp. salt 

Pinch of ground red pepper 

Wine or cider vinegar 

 

To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.

 

Yield: 4 servings

Calories: 54

Fat: 1g

Fiber: 4g

Wild Pacific Salmon with Creamy Avocado Sauce

Wild Pacific Salmon with Creamy Avocado Sauce

6 wild pacific salmon fillets (6 ounces each), about 1″ thick 

1/2 large avocado, peeled, pitted, and quartered 

1/4 C. fat-free sour cream 

1 T. reduced-fat mayonnaise 

1 tsp. lemon juice 

1 tsp. minced garlic 

1/4 tsp. hot-pepper sauce 

1/4 tsp. worcestershire sauce 

1/4 tsp. salt 

1/4 tsp. ground black pepper 

 

Place the salmon fillets, skin side down, on an aluminum foil–lined baking sheet. Coat the fish with vegetable oil spray. Preheat the broiler. Cook the salmon for 10 to 12 minutes, or until the fish is opaque. While the fish is cooking, in the bowl of a food processor fitted with a metal blade, combine the avocado, sour cream, mayonnaise, lemon juice, garlic, hot-pepper sauce, Worcestershire sauce, salt, and pepper. Process, scraping down the bowl occasionally, until the mixture is smooth. With a spatula, lift each salmon fillet away from the skin and set on dinner plates. Serve a dollop of the sauce with each salmon fillet.

 

Yield: 6 servings

Calories: 290

Fat: 13g

Roasted Chili-Rubbed Salmon

Roasted Chili-Rubbed Salmon

 

1 T. olive oil 

1/2 C. coarsely chopped red onion 

2 1/2 tsp. chili powder, divided 

1 bag (14 ounces) frozen corn kernels 

1 C. frozen mixed bell pepper strips 

1/4 C. chopped cilantro + 4 sprigs for garnish 

4 boneless, skinless salmon fillets (4 ounces), about 1″ thick 

1/2 tsp. salt 

1/4 tsp. ground black pepper 

 

Preheat the oven to 450ºF. Heat the oil over medium heat in a large ovenproof skillet or shallow stovetop-to-oven baking dish. Add the onion and cook, stirring, for 2 minutes. Add 1 1/2 tsp. of the chili powder and stir to blend. Add the corn and bell pepper strips. Cook over medium heat, stirring, for about 3 minutes, or until the vegetables are no longer icy. Stir in the chopped cilantro. Spread the vegetables in an even layer. Sprinkle the remaining 1 tsp. chili powder evenly on the fish. Place, chili side up, on the vegetables. Sprinkle with the salt and pepper. Place in the oven and roast for about 12 minutes, or until the fish is opaque. Serve each fillet on a bed of vegetables and garnish with a cilantro sprig.

 

Yield: 4 servings

Calories: 350

Fat: 17g

Fiber: 4g

Mediterranean Cod

Mediterranean Cod

 

1/4 C. sun dried tomato pesto 

1 lb cod fillets, cut into 4 portions 

2 bulbs fennel (3/4 lb), trimmed, halved, and sliced very thin crosswise 

2 T. chopped fennel fronds 

1/4 C. halved pitted kalamata olives 

1 C. whole fresh parsley leaves 

1 1/2 tsp. lemon juice 

1 1/2 tsp. olive oil 

1/8 tsp. salt 

 

Preheat oven to 400ºF. Spoon 1 T. of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque at center. Remove from oven. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl. Divide fennel salad among 4 plates and top each with one roasted cod portion.

 

Yield: 4 servings

Calories: 162

Fat: 4g

Fiber: 3g

Spinach-Endive Salad with Vintner’s Dressing

Spinach-Endive Salad with Vintner’s Dressing

 

 

1 T. rice wine or white wine vinegar

1 T. olive oil

1/4 tsp. salt

1/8 tsp. ground black pepper

1 1/2 C. small red seedless grapes, divided

2 belgian endives (12 ounces), sliced crosswise

3 C. baby spinach

1/4 C. crumbled gorgonzola or other blue cheese

3 T. chopped smoked, lightly salted almonds

 

Using a blender or immersion blender, process the vinegar, oil, salt, pepper, and 3/4 C. of the grapes until smooth. Set aside for dressing. In a salad bowl, combine the endives, spinach, and the remaining 3/4 C. grapes. When ready to serve, toss with dressing, and top with cheese and almonds.

 

Yield: 4 servings

Calories: 186

Fat: 11g

Fiber: 5g

Farmers’ Market Pasta Salad

Farmers’ Market Pasta Salad

 

2 C. trimmed sugar snap peas

2 T. refrigerated pesto

1 C. cherry tomatoes, halved

1/4 tsp. ground black pepper

Fresh basil (optional)

 

Place the tortellini into a large pot of boiling water. Cook for 5 minutes, stirring occasionally. Add the sugar snap peas and cook for 3 minutes, or until tender but still crisp. Drain the pasta and peas, and rinse with cold water. Place into a large bowl and toss with the pesto. Gently fold in the tomatoes and pepper. Garnish with basil, if using.

 

Yield: 4 servings

Calories: 280

Fat: 8g

Fiber: 4g