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

Hearty Chickpea Soup

Hearty Chickpea Soup

2 T. olive oil

1 finely chopped rib celery

1 medium carrot, chopped

1 medium onion, chopped

2 tsp. minced garlic

1 tsp. ground cinnamon

1/4 tsp. ground turmeric

1/4 tsp. ground ginger or grated fresh ginger

Pinch of saffron

2 C. vegetable broth

1 can (15 ounces) chickpeas, rinsed and drained

1 can (14 1/2 ounces) diced or stewed tomatoes with no salt added

2 C. baby spinach leaves

Lemon wedges

 

In a medium saucepan, heat the oil over medium heat. Add the celery, carrot, onion, and garlic. Cook, stirring occasionally, for 3 to 5 minutes, or until starting to soften. Add the cinnamon, turmeric, ginger, and saffron, if desired. Cook 1 to 2 minutes longer, or until the spices are fragrant. Add the broth, chickpeas, and tomatoes (with juice). Bring to a boil. Reduce the heat to simmer. Cook, partially covered, for 25 minutes, or until the vegetables are tender. Stir in the spinach and cook for about 2 minutes, or until wilted. Garnish with the lemon wedges, if desired.

 

Yield: 4 servings

Calories: 196

Fat: 9g

Fiber: 6g

Tangerine Vinaigrette

Tangerine Vinaigrette

Tangerine Vinaigrette4 C. fresh tangerine juice
2 T. aged sherry vinegar
1 T. Dijon mustard
1 T. honey
¼ tsp. chile de arbol powder
½ C. pure olive oil
Salt and freshly ground pepper

In a saucepan over high heat, cook the tangerine juice until it is reduced to ¼ C. and becomes a syrup. In a blender, combine the tangerine syrup, vinegar, mustard, honey and chili powder and blend for 30 seconds. With the motor running, slowly add the olive oil until the dressing emulsifies. Season to taste with salt and pepper. Pour into a plastic squeeze bottle. Bring to room temperature before serving.

Chili-Roasted Peanuts with Cilantro

Chili-Roasted Peanuts with Cilantro

 

 

1 egg white

1 T. water

1 C. dry-roasted unsalted peanuts

1/2 tsp. sugar

1/4 tsp. chili powder

1/2 tsp. minced garlic

1/8 tsp. salt

2 T. minced fresh cilantro

 

Preheat the oven to 350°F. In a small bowl, beat the egg white and water with a fork. Add the peanuts and toss to coat. Drain the nuts through a fine sieve. Pick up a few nuts at a time (so any remaining clumps of egg white drip off) and transfer to a large nonstick baking sheet. Sprinkle on the sugar, chili powder, garlic, and salt. Toss with the fork to coat with the seasoning mixture. Spread the peanuts out in a single layer so they are not in clumps. Bake for 5 minutes. Stir the peanuts. Bake for 10 minutes more, stirring occasionally, or until sizzling and browned. Remove from the oven. Toss with the cilantro. Serve hot.

 

Yield: 32 servings

Calories: 55

Fat: 5g

Fiber: 1g

Lemon Tahini Sauce

Lemon Tahini Sauce

Lemon Tahini Sauce

 

This is the mother sauce of Israeli cuisine and an inspiration for thou­sands of condiments in Israel. If you have only one tahini sauce on hand, this is it.

 

3 garlic cloves, minced with coarse sea salt

1/4 C. freshly squeezed lemon juice

1 C. premium tahini paste (Cedar’s, Seed + Mill, or Soom)

1 tsp. ground cumin

3/4 C. ice-cold water

 

Combine the garlic and lemon juice in a medium bowl. Let it sit for 1 to

2 minutes. Whisk the tahini and cumin into the garlic mixture until just combined. Don’t worry if it gets thick and grainy. Whisk in the water, % C. at a time, until the sauce is smooth and creamy. It should be the consistency of a creamy salad dressing, like ranch. Store in a closed container in the refrig­erator for up to 3 days.

“Refried” Bean Quesadillas

“Refried” Bean Quesadillas

 

2 tablespoons olive oil 

2 tablespoons minced garlic 

1 1/2 teaspoons ground cumin 

1 1/2 teaspoons dried oregano 

1/8 teaspoon salt 

1 3/4 cups home-cooked pink beans or 1 can (15 1/2 ounces) pink beans, rinsed and drained 

1 cup vegetable broth or water 

 

6 whole wheat flour tortillas (8″ diameter) 

3/4 cup “refried” beans 

1 cup purchased fresh salsa 

 

To make the refried beans: In a saucepan, combine the oil, garlic, cumin, oregano, and salt. Cook over low heat for 3 minutes, or until fragrant (do not brown the garlic). Add the beans and stir to coat with the seasonings. Add the broth or water. Increase the heat to medium. Cook at a medium simmer for 15 minutes, or until the liquid reduces and the beans squash easily with the back of a spoon. Transfer to a blender or food processor fitted with a metal blade, or use an immersion blender, and process for about 2 minutes, scraping down the sides of the bowl as needed, until smooth. To make the quesadillas: Preheat a heavy skillet or griddle over medium-high heat. Lay the tortillas on a work surface. Spread 1 /4 cup of the beans evenly over 3 tortillas. Cover with the other 3 tortillas. Cook the quesadillas, one at a time, on the skillet or griddle for 2 minutes, or until browned on the bottom. Flip and cook for about 2 minutes, or until heated through. Continue until all of the quesadillas are cooked. 6. Cut each quesadilla into 8 wedges. Serve with salsa for topping.

 

Yield: 12 servings

Calories: 74

Fat: 2g

Fiber: 2g

Molded Gazpacho Salad

Molded Gazpacho Salad

 

1/2 cup cold water 

1 tablespoon unflavored gelatin 

2 cups reduced-sodium tomato juice 

1/3 cup finely chopped celery 

1/3 cup finely chopped red or yellow bell pepper 

1/4 cup finely chopped scallions 

2 tablespoons finely chopped cilantro 

2 tablespoons lime juice 

1/4 teaspoon hot-pepper sauce 

Lettuce leaves (optional) 

 

Pour the water into a microwaveable bowl. Sprinkle on the gelatin. Let stand for 5 minutes to soften. Microwave on high power for 1 minute, or until hot. Stir until the gelatin is completely dissolved. In an 8″ x 8″ glass or ceramic baking dish, combine the juice and gelatin liquid. Whisk thoroughly to combine. Add the celery, pepper, scallions, cilantro, lime juice, and hot pepper sauce. Stir to blend. Cover and refrigerate for about 6 hours, or until set. Cut into squares. Serve on lettuce leaves, if desired.

 

Yield: 6 servings

Calories: 26

Fat: 0g

Fiber: 1g

Hot and Sweet Melon Salad

Hot and Sweet Melon Salad

 

6 ounces cantaloupe balls 

6 ounces honeydew melon balls 

1 small serrano or jalapeno chile pepper, cut into strips (wear plastic gloves when handling) 

1 tablespoon slivered fresh basil leaves 

2 teaspoons lemon or lime juice 

1 teaspoon sugar 

 

In a bowl, combine the cantaloupe, honeydew melon, pepper, basil, lemon or lime juice, and sugar. Toss to mix. Cover and refrigerate for 30 minutes. Toss before serving. If desired, pick out and discard the pepper strips before serving.

 

Yield: 4 servings

Calories: 35

Fat: 0g

Fiber: 1.5g

Bitter Greens with Goat Cheese, Pine Nuts, and Pears

Bitter Greens with Goat Cheese, Pine Nuts, and Pears

 

3 tablespoons (3 ounces) log-type goat cheese 

1 tablespoon olive or walnut oil 

3 tablespoons 2% milk 

1 tablespoon lemon juice 

1/8 teaspoon salt 

1/8 teaspoon ground black pepper 

2 large heads belgian endive, leaves separated and cut into 1″ diagonal slices 

1 large bunch watercress, chopped 

2 tablespoons toasted pine nuts 

1/2 large Bosc pear (4 ounces total), cut into 1/2″ cubes 

 

Substitute 4 cups mixed baby spring greens or 1 large bunch arugula for the Belgian endive. Substitute 2 kiwifruits for the pear. Keep the dressing refrigerated in a covered container for up to 5 days. Bring to room temperature before using.  In a blender, combine the cheese, oil, 2 tablespoons of the milk, the lemon juice, salt, and pepper. Process until thickened and creamy, adding up to another tablespoon milk if too thick. Place the endive and watercress in a large salad bowl, add the cheese mixture, and toss to combine. Divide among 4 plates. Sprinkle with the nuts and pear.

Goat Cheese and Red Pepper Pizza

Goat Cheese and Red Pepper Pizza

2/3 cup warm water (105º to 115ºF)

1 envelope (1/4 ounce) active dry yeast (2 1/4 teaspoons)

2 cups whole wheat flour, preferably white whole wheat, divided

1/4 teaspoon salt

2 teaspoons olive oil, preferably extra virgin

5 ounces low-fat soft goat cheese

1 large clove garlic, minced

1/2 teaspoon chopped fresh oregano leaves or 1/4 teaspoon dried

Ground black pepper

1 C. Roasted Red Peppers, drained and cut into strips

 

Prepare the dough for the crust: Coat a large bowl with vegetable oil spray; set aside. In a glass measuring cup, mix the water and the yeast to dissolve. In the bowl of a food processor, combine 1 3/4 cups flour and the salt. Pulse to mix. Add the oil to the yeast water. With the machine running, add the yeast water through the feed tube. Process for 1 to 2 minutes, or until the mixture forms a moist ball. Transfer the dough to a work surface lightly floured with some of the remaining 1/4 cup flour. With your hands, knead for about 1 minute, or until the dough is smooth. Use scant amounts of any remaining flour only to prevent surface sticking. Some flour may not be needed. Place the dough in the prepared bowl. Coat lightly with vegetable oil spray. Cover with plastic wrap. Set aside to rise for about 30 minutes, or until doubled in size. To make the pizza: Coat a 14″ round pizza pan with vegetable oil spray. Punch down the dough. Transfer to a lightly floured work surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 14″ circle. Transfer to the prepared pan. Cover with plastic wrap and let stand for 15 minutes. Preheat the oven to 375F. In a small bowl, combine the cheese, garlic, and oregano. Season with black pepper to taste. Dapple the crust with the crumbled cheese mixture. Scatter the red pepper strips on top of the cheese. Bake for about 12 minutes, or until golden and bubbly. Remove the pizza from the oven and garnish with basil. Cut into eighths and serve at once.

Yield: 4 servings

Calories: 300

Fat: 7g

Fiber: 8g

Italian Egg and Pepper Sandwich on Multigrain Bread

Italian Egg and Pepper Sandwich on Multigrain Bread

 

1 teaspoon olive oil 

1/4 cup sliced onion 

1/4 cup sliced green bell pepper 

pinch of dried oregano 

pinch of salt 

1 egg 

1 egg white 

1 slice multigrain country bread, toasted 

 

Heat the oil in a nonstick skillet over medium heat. Add the onion, pepper, oregano, and salt. Toss. Cook, tossing occasionally, for 5 minutes, or until softened. In a small bowl, beat the egg and egg white with a fork. Add to the skillet. Cook for 3 minutes, or until set on the bottom. Flip the mixture. Fold if necessary to make the egg mixture the same size as the bread slice. Cook for about 2 minutes, or until cooked through. Set atop the toast.

 

Yield: 1 serving

Calories: 227

Fat: 11g

Fiber: 5g

Mediterranean Veggie Burger

Mediterranean Veggie Burger

 2 large red leaf lettuce leaves 

2 grilled-vegetable soy burgers 

2 tablespoons goat cheese 

1 bottled roasted red pepper, halved 

1/2 cup broccosprouts 

1/2 cup baby spinach leaves 

 

Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each. Prepare the burgers per the package directions for the microwave. Place one on the center of each lettuce leaf. Top each with 1 tablespoon of the cheese, 1/2 red pepper, and 1/4 cup each of the sprouts and spinach. Fold up the bottom and sides of each lettuce leaf to enclose the burgers. Serve immediately.  Note:  BroccoSprouts is a brand of sprouted broccoli seeds, created by scientists at Johns Hopkins University School of Medicine, that provide high levels of antioxidants. They are available in many supermarkets.

 

Yield: 2 servings

Calories: 140

Fat: 5g

Fiber: 5g

Skinny Monte Cristo

Skinny Monte Cristo

 

4 slices whole wheat bread, toasted 

3/4 oz low sodium deli ham (about 2 slices) 

3/4 oz low sodium deli turkey (about 2 slices) 

2 slices swiss cheese 

2 pinches nutmeg 

2 egg whites 

1/4 tsp confectioners’ sugar 

 

On two slices of toast, layer ham, turkey, and cheese. Sprinkle with freshly ground black pepper, to taste. Top with other slices of toast. Heat cast iron skillet over medium heat 2 minutes. In shallow bowl, slightly stir nutmeg into egg whites. Dip one side of a sandwich into egg whites and let excess drip off. Repeat on other side. Repeat with other sandwich. Coat skillet with cooking spray. Cook sandwiches until meat is warmed through, cheese is melting, and egg is cooked, about 3 minutes on each side. Slice diagonally. Dust with sugar and eat hot.

 

Yield: 2 servings

Calories: 190

Fat: 6g

Fiber: 5g

Chicken Cranberry Sandwich

Chicken Cranberry Sandwich

 

2 tbsp reduced-fat cream cheese, softened 

1 slice whole grain bread 

2 tbsp cranberry chutney 

1 oz thiney sliced reduced fat cheddar cheese 

2 oz thinly sliced chicken breast 

Apple slices 

Trimmed watercress or baby spinach leaves 

 

Smear 2 tablespoons softened reduced fat cream cheese onto 1 slice whole grain bread (toasted or untoasted). Spread 2 tablespoons cranberry chutney, sauce, or relish onto another toasted slice. Fill sandwich with thinly sliced reduced fat Cheddar cheese (about 1 ounce), thinly sliced chicken breast (about 2 ounces), apple slices, and a handful of trimmed watercress or baby spinach leaves.

 

Yield: 1 serving

Calories: 398

Fat: 13g

Fiber: 8g

Turkey in the Slaw Sandwich

Turkey in the Slaw Sandwich

 1 teaspoon canola oil 

2 teaspoons white wine vinegar 

Pinch of celery seeds 

1/2 cup finely shredded red or green cabbage 

1 slice seeded rye bread, toasted 

Honey mustard 

2 ounces thinly sliced roasted turkey breast 

Ground black pepper 

 

In a bowl, whisk the oil, vinegar, and celery seeds. Add the cabbage; toss to coat. 2. Lay the toast on a work surface. Spread lightly with mustard, if using. Top with the turkey and slaw. Season with pepper to taste. Serve right away.

 

Yield: 1 serving

Calories: 184

Fat: 6g

Fiber: 3g

Sloppy Toms

Sloppy Toms

1 1/2 teaspoons olive or canola oil 

1/2 finely chopped green bell peppe 

1/4 medium onion, finely chopped 

1 teaspoon minced garlic 

1 finely chopped rib celery 

8 ounces 99 percent lean ground turkey breast 

1 tablespoon red wine vinegar 

2 tablespoons tomato paste 

1 1/2 teaspoons brown sugar 

1/3 cup chopped tomatoes 

dash of nutmeg 

pinch of salt 

ground black pepper 

2 large whole wheat hamburger buns 

chopped scallions, for garnish 

 

Preheat the broiler. Heat the oil in a large skillet over low heat. Add the bell pepper, onion, garlic, and celery. Cover and cook, stirring occasionally, for about 7 minutes, or until the vegetables are softened and translucent. Push the vegetables to one side of the skillet. Raise the heat to medium-high. Add the turkey to the side without vegetables. Cook, stirring, about 7 minutes, or until almost cooked through. Combine the turkey and vegetables. Add the vinegar and stir. Add the tomato paste and sugar, if desired. Cook, stirring occasionally, about 4 minutes, or until lightly browned. Add the tomatoes, nutmeg, and salt. Season to taste with black pepper. Lower the heat and simmer for about 3 minutes, or until thickened. Open the buns and toast in a broiler until golden brown. Divide the meat between the buns. Garnish with scallions.

 

Yield: 2 servings

Calories: 306

Fat: 7g

Fiber: 5g

Bruschetta with Tuscan White Beans

Bruschetta with Tuscan White Beans

1 T. + 2 tsp. olive oil, preferably extra virgin

1 tsp. minced garlic

1/2 tsp. crumbled dried sage

Pinch of salt

Pinch of ground red pepper

1 C. cooked cannellini beans

1/2 C. canned diced tomatoes in juice

20 thinly sliced rounds whole wheat baguette, toasted, or whole wheat crackers

 

In a nonstick skillet, combine the oil, garlic, sage, salt, and pepper. Cook over low heat for 1 minute, or until sizzling. Add the beans and tomatoes. Increase the heat to medium. Simmer for 5 minutes, mashing occasionally with a fork, or until thickened. Spread the mixture on the baguette slices or crackers. Serve right away. The bean topping can be prepared and refrigerated several days in advance of serving. Reheat in a microwaveable dish for about 2 minutes on high power before spreading on the toast or crackers.

 

Yield: 10 servings

Calories: 84

Fat: 4g

Fiber: 1g

Spice- Rubbed Pork Tenderloin with Edamame Succotash

Spice- Rubbed Pork Tenderloin with Edamame Succotash

 

 

1/2 tsp. chili powder

1/2 tsp. ground cumin

1/4 tsp. smoked paprika

1/4 tsp. garlic powder

1 pork tenderloin (about 1 pound)

2 C. frozen or fresh shelled edamame

1/3 C. light sour cream

2 T. lime juice

2 C. frozen corn kernels, thawed

1 medium tomato, seeded and chopped

1/4 C. chopped fresh cilantro

 

Preheat the oven to 425°F. Combine the chili powder, cumin, paprika, and garlic powder in a small bowl. Place the tenderloin in a roasting pan and coat with the spice mixture. Roast, turning once, for 25 minutes, or until a thermometer inserted in the center reaches 155°F. Let stand for 10 minutes. Cut diagonally into 12 slices. Meanwhile, cook the edamame according to package directions. Rinse under cold running water and drain. Stir together the sour cream and lime juice in a medium bowl. Add the edamame, corn, tomato, and cilantro and stir. Divide the salad among 4 shallow bowls. Serve with the pork slices.