Artichokes Stuffed with Chicken and Lentils

Artichokes Stuffed with Chicken and Lentils

1/4 cup extra-virgin olive oil

1/2 cup water

4 cloves garlic, minced

2 tablespoons coarsely chopped fresh flat-leaf (Italian) parsley

2 tablespoons coarsely chopped fresh basil

4 large artichokes, trimmed and halved lengthwise

For Filling:

1/2 cup small green French lentils

2 tablespoons extra-virgin olive oil

3 cloves garlic, minced

10 oz ground chicken breast meat

1/4 cup coarsely chopped fresh flat-leaf (Italian) parsley

1/2 cup tomato-basil sauce

lemon wedges, optional

1/4 cup coarsely chopped fresh flat-leaf (Italian) parsley, optional

Uncooked Tomato Sauce 

 

Place the olive oil and water in a frying pan just large enough to hold the 8 artichoke halves. Scatter the garlic and herbs in the pan and arrange the artichoke halves, cut sides down, in a circular pattern with the stems facing toward the center of the pan. Season to taste with salt and pepper. Place over medium-high heat, bring to a simmer, cover and cook until almost tender, about 10 minutes. Remove from the heat and set aside. FOR FILLING: In a saucepan, bring a generous amount of lightly salted water to a boil. Add the lentils and reduce the heat so that the water simmers. Cook, uncovered, until the lentils are just tender but still hold their shape, 20-25 minutes. Drain and refresh them under cold running water to halt the cooking. Drain again and set aside. In a frying pan over low heat, warm the olive oil. Add the garlic and cook gently, stirring frequently, until the garlic turns opaque, 3-4 seconds. Add the ground chicken, raise the heat to medium and saute, stirring and breaking up the chicken with a wooden spoon so that it cooks evenly, until cooked through and no trace of pink remains, about 10 minutes. Remove from the heat and add the drained lentils, parsley and salt and pepper to taste. Pour in the tomato-basil sauce and toss gently to mix well. Preheat an oven to 375 degrees F. Place the braised artichokes, hollow sides up, in a baking dish in which they fit in a single layer. Divide the filling mixture evenly among the halves, mounding it high for an attractive presentation. Bake until heated through, about 10 minutes. Remove from the oven and serve the artichokes hot, cold or at room temperature, arranged on a platter or divided among individual plates. Garnish with lemon wedges and parsley, if desired.

Figs Stuffed with Chocolate and Almonds

Figs Stuffed with Chocolate and Almonds

1/2 cup slivered blanched almonds, plus 12 whole blanched almonds

1/4 cup sugar

2 oz semisweet chocolate, chopped

12 large dried figs

 

Preheat an oven to 350 degrees F. Spread the slivered and whole almonds on a baking sheet, keeping them separate. Bake until toasted and fragrant, 8-10 minutes. Let cool. Set aside the 12 whole almonds. Leave the oven set at 350 degrees F. In a food processor fitted with the metal blade, combine the sugar, slivered almonds and chocolate. Use rapid on-off pulses to form a coarse paste. Cut off the stems from the figs. Using a small, sharp knife, cut a small slit 1 inch deep in the top of each fig. Using a small spoon, stuff each slit with about 1 teaspoon of the almond-chocolate mixture. Pinch the openings closed. As the figs are stuffed, place them on a baking sheet, stem sides up. Bake for 5 minutes. Turn the figs over and continue to bake until softened, about 5 minutes longer. Remove from the oven and press a whole almond into the slit. Serve warm or at room temperature.

Cranberry Apple Crush

Cranberry Apple Crush

5 cups apple cider 

5 cups cranberry juice 

1 ½ cups guava or mango juice 

¼ cup lime juice 

1 tsp ground ginger 

½ teaspoon ground cinnamon 

1 bottle Captain Morgan’s Spiced Rum

 

In a 4 quart Dutch oven, combine apple cider, cranberry juice, guava juice, lime juice, ginger and cinnamon. Bring to boiling, reduce heat. Add bottle of Captain Morgan’s spiced rum. Simmer. If desired, sweeten to taste with honey and garnish with lime slices.

Pasta with Roasted Eggplant Sauce

Pasta with Roasted Eggplant Sauce

1 medium eggplant

3 T. EVOO

2 cloves garlic

Fresh flat-leafed parsley, chopped

Salt & pepper

28oz. can Tomatoes

1 lb. pasta, cooked

 

Heat oven to 450. Cut several slits in skin on one side of eggplant. Place on oven rack, slit side up. Roast for 15 (45?) minutes. Allow to sit on counter 5 minutes after removing from oven. Heat olive oil and garlic in microwave 20 seconds. Hold eggplant over food processor and peel like a banana, cut flesh free and drop into processor bowl. Add oil, garlic, a handful of parsley, salt and pepper and puree. Stopping here, the puree makes a good spread on crostini. To prepare sauce, mix puree with crushed tomatoes in a saucepan and heat until warmed through. {doctored it up with sugar, fresh basil, pine nuts, and balsamic vinegar}

Red Garlic Soup

Red Garlic Soup

2 pounds chicken bones

1 onion, quartered

1 head garlic plus 6 cloves, minced and 3 cloves, halved

1/4 cup plus 3 tablespoons olive oil

1/4 pound cured Spanish ham, or prosciutto, diced

1 tomato, seeded and diced

2 teaspoons sweet paprika

6 very thin slices country bread

8 cumin seeds

8 saffron threads

6 eggs (optional)

 

Prepare the chicken stock by combining the chicken bones, onion, and garlic head in a large pot. Add enough water to cover, about 1 gallon, and bring to a boil. Skim and discard foam that rises to the top. Reduce to a simmer and cook, uncovered, about 1 hour, periodically skimming foam from the top. If liquid is evaporating too rapidly, add a cup or two of water. Strain by lifting liquid out with a ladle. Discard the onion and garlic, and set aside to cool. Reserve 2 quarts for the soup, and save the extra for another use. (It will keep in the refrigerator up to 5 days).  Heat the 1/4 cup olive oil in a large saucepan, add the 6 cloves minced garlic, and saute until golden. Add the cured ham, and saute for a minute. Add the tomato and paprika, and saute briefly, then add the reserved chicken stock. Bring to a boil, reduce heat and simmer for 30 minutes.Meanwhile, toast the bread, rub half a clove of the remaining 3 garlic cloves over each piece, and drizzle with the remaining olive oil. With a mortar and pestle, pound the leftover garlic halves, cumin seeds, and saffron. Stir paste into the simmering soup, and add the bread, breaking it up a bit.  If using eggs, break the eggs into the simmering soup and poach them until set, but yolks still soft. Serve soup immediately, ladling it into warm earthenware bowls.

Sausage-Stuffed Roasted Chicken Breast and Side Dishes

Sausage-Stuffed Roasted Chicken Breast and Side Dishes

4 boneless, skin on chicken breasts

2 cups flour, for dredging

6 maple breakfast sausage links

2 tablespoons extra virgin olive oil

1 cup prepared basil pesto

1 cup condensed milk (as used) or cream

1/4 cup dark raisins

1 cup warm water

2 (10-ounce) packs frozen spinach

1 medium yellow onion

2 tablespoons extra virgin olive oil

2 vine ripe tomatoes

Unsalted butter, for sauteing

4 zucchini flowers

Small piece Brie

1/2 pound fresh string beans

1 fresh lemon

Directions

Pre-heat the oven to 350 degrees

 

To prepare chicken: If frozen, thaw the chicken breasts, rinse, pat dry and set aside. Using a large flat plate prepare the “dredging flour” with salt and pepper and set aside. Take 2 of the maple sausage links and cut them into half so you have 4 pieces. Open the chicken breasts and remove the “fillet” and reserve for another use. Make a small pocket in the inside of the breast. Place 1 of the sausage pieces in the pocket and wrap the breast around it creating a closed container surrounding the sausage. Dredge the breasts in the prepared flour and set the 4 breasts on a clean plate. Heat 2 tablespoons of olive oil in an oven safe lidded skillet. Starting with the open end first, brown the breasts fully being careful not to open the closed breast. As the breasts cook, the opening will seal making it easier to finish the searing and browning. Once fully browned cover and place in the oven and cook through. Using a small saucepan, combine basil pesto and cream and mix well. Over medium heat reduce the pesto/cream mixture by 1/3 and set aside.  For the spinach: Plump the raisins in a cup of warm water and set aside. Cut the remaining sausage in to small pieces and set aside. Remove the frozen spinach from the package. Carefully cut the blocks into 8 large pieces. Using a lidded skillet, saute the onion in 2 tablespoons of olive oil for 2 minutes. Add the sausage and lightly brown. Add the frozen spinach and cover. When the spinach has totally thawed combine the onion and sausage and season with salt to taste. Add the raisins and their liquid and finish cooking, about 10 minutes. Allow the liquid to evaporate but do not dry out completely.  Tomatoes, zucchini flowers and string beans: Using a non-stick pan quickly sear the tomatoes in some butter. Do not cook them longer than 30 seconds on each side. Reserve the pan and juices for cooking the zucchini flowers. Gently open the zucchini flower and remove the piston from its center. Replace it with a small piece of brie and close the flower. Using the same pan from above quickly cook the zucchini flowers. They are done when you see the Brie melting. Remove from the pan and place 1 on each of the seared tomato slices. Set aside. Bring a pot of lightly salted water to a boil. Add the string beans and cook until your desired doneness. Dress with extra virgin olive oil and some freshly squeezed lemon. Season with the freshly ground black pepper.  Remove the roasted chicken breasts from the oven and remove the skin. Place one breast centered on the lower third of the individual plate. Place a zucchini flower topped tomato on each plate centered above the breast. Frame the plate with some dressed sting beans on one side and the sauteed spinach on the other. Slowly re-heat the basil pesto sauce and place 2 to 3 spoonfuls of the sauce on each breast. Serve warm and enjoy.

Instant Pesto Torta with Bread and Vegetables

Instant Pesto Torta with Bread and Vegetables

Vegetable spray

4 pieces sun-dried tomatoes

4 leaves fresh basil

3 tubs, 6 ounces each, soft garlic and herb cheese (recommended: Alouette brand)

1/4 cup sun-dried tomato tapenade

1/4 cup prepared basil pesto

1 baguette or whole grain baguette, pre-sliced at the bread counter

Handful baby carrots

Handful grape tomatoes

 

Line a small shallow dish or bowl with plastic wrap or waxed paper. Coat wrap with vegetable spray. Arrange a pattern in bottom of the dish using the sun-dried tomatoes and basil. Add 1 1/2 tubs of garlic and herb cheese (about half a pound) to the dish and smooth over, then layer in the sun-dried tomato spread and the pesto. Spread the remaining cheese on top of the pesto. Place a serving plate over the bowl and invert the bowl. Hold on to the edges of the waxed paper or wrap to release the cheese. Remove the waxed paper or plastic wrap. Arrange the sliced baguette along 1 side of the torta.  Arrange carrots and tomatoes along the opposite side of the torta.

Sole with Pesto Cream

Sole with Pesto Cream

4 sole fillets (about 5 ounces each)

Salt and freshly ground black pepper

1 tablespoon olive oil

2 tablespoons butter

1/2 cup heavy cream

1/2 cup prepared basil pesto

1 teaspoon finely grated lemon zest

1 cup rice, regular or instant, cooked according to package directions

Ground paprika

 

Season both sides of sole with salt and black pepper. In a large skillet, heat oil and butter over medium-high heat. Add sole and cook 1 to 2 minutes per side, until golden brown. In a medium bowl, whisk together heavy cream, pesto, and lemon zest. Add mixture to pan and bring to a simmer. Simmer 2 minutes, until sauce thickens. Transfer rice to a serving platter. Top the rice with fish and spoon sauce over top. Sprinkle paprika over top just before serving.

Apricot-Apple Cider Sipper

Apricot-Apple Cider Sipper

1 gallon apple cider

1 (11.5-ounce) can apricot nectar

2 cups sugar

2 cups orange juice

3/4 cup  lemon juice

4 (3-inch) cinnamon sticks

2 teaspoons ground allspice

1 teaspoon ground cloves

1/2 teaspoon ground nutmeg

 

Bring all ingredients to a boil in a Dutch oven; reduce heat, and simmer 10 minutes. Remove cinnamon sticks. Serve hot.

Tomato Soup Grilled Cheese

Tomato Soup Grilled Cheese

1 1/2 tablespoons lowfat cream cheese

1 tsp sundried tomato paste

1 tsp regular tomato paste

scant 1/2 teaspoon sugar

freshly ground pepper

 

1/2 cup grated cheddar cheese

1/2 cup grated asiago cheese

4 slices light wheat bread

1 1/2 T butter, melted

 

 

Mix cream cheese, sundried tomato paste, tomato paste, sugar, and a quick grind of pepper in a small bowl until smooth. Set aside. Grate cheese and toss the two types together to mix. Warm a large, seasoned cast iron pan over medium. Brush one side of each slice of bread with melted butter. Flip bread and spread other side of each piece of bread with tomato soup spread. You should use all of it. Place 2 slices of bread, butter side down, in preheated pan. Turn pan down to low. Divide grated cheese among the two slices and distribute in an even layer all the way to the edges. Top each with the other slices of bread, tomato side down, butter side up. Press down with a spatula and cover with a lid. Cook on low 5 minutes, then turn carefully, holding sandwich together. Cook another five minutes on low, uncovered. You can continue to flip and cook if bread is not adequately brown, checking every minute or so. Cut each sandwich in half, and serve with a green salad or quick pickles.

Pantry List

Pantry List

Oils, Vinegars & Condiments

Oils: extra-virgin olive oil, canola oil

Trans-fat-free margarine

Vinegars: distilled white, cider, red-wine, balsamic, rice

Dijon mustard

Ketchup

Barbecue sauce

Reduced-fat mayonnaise

Reduced-sodium soy sauce

Prepared pesto

Salsa

Hot sauce

Salt

Black pepper

Dried herbs and spices: ground cumin, cayenne pepper, chili powder, crushed red pepper, rosemary, thyme leaves, oregano, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger

Vanilla extract

Canned tomatoes, tomato paste

Reduced-sodium broths

Canned beans: cannellini, kidney, chickpeas (garbanzo beans)

Canned lentils

Chunk light tuna and salmon

Assorted whole-wheat pasta

Regular and instant brown rice

Whole-wheat couscous

Regular and quick-cooking barley

Bulgur

Rolled oats

Dried lentils

Baking Products

Whole-wheat flour and whole-wheat pastry flour. (Store in the refrigerator or freezer.)

All-purpose flour

Baking powder

Baking soda

Unprocessed wheat bran

Quick-rising yeast

Cornstarch

Brown sugar

Granulated sugar

Honey

Walnuts, pecans, sesame seeds, almonds

Dried apricots, dates, cranberries, raisins

Peanut butter (natural)

1% or skim milk

Reduced-fat sour cream

Fruit juice

Large eggs

Cheese: sharp Cheddar, feta, Parmesan, mozzarella

Nonfat or light vanilla yogurt

Frozen fruit

Frozen vegetables: edamame (soybeans), broccoli, corn, bell pepper-and-onion mix, peas, spinach

Low-fat ice cream, frozen yogurt and/or sorbet

Frozen cheese ravioli or tortellini

Grilled Cheddar and Apple Sandwich with Savory Raspberry Coulis

Grilled Cheddar and Apple Sandwich with Savory Raspberry Coulis

6oz white cheddar cheese, grated and divided

1 green apple, peeled, cored, and thinly sliced

4 slices bread

Butter

 

1/2 C. fresh raspberries

2T. honey

1 tsp. Dijon mustard

1 tsp. balsamic vinegar

 

Start with the coulis: in a food processor, whizz together the raspberries, mustard, honey, and balsamic vinegar. Feel free to adjust the seasonings to taste. Set aside. Heat a heavy saucepan (I like cast iron) over medium heat. Butter the bread slices on one side. On two of the slices, spread the unbuttered side with raspberry coulis. Place two slices of bread butter side down (coulis side up) in the skillet. Take half of the cheese and spread it evenly over the two slices in the skillet. Then, place half the apples in a thin layer on each slice. Distribute the remaining half of the cheese over the top of the apples–at this point you should have bread-coulis-cheese-apple-cheese. Place the remaining pieces of bread on the tops of the sandwiches–butter side up. Press down with your spatula to really mash everything together. Cover loosely and cook for five minutes. After five minutes, uncover and carefully flip the sandwich. Cook for another 3-4 minutes, until it is oozing and amazing. Serve with a nice salad and a drizzle of the remaining coulis. Makes 2 sandwiches

 

  

Seafood Cocktail Caribe

Seafood Cocktail Caribe

1/2 Pink Grapefruit (Oranges or Clementines may be substituted)

4 oz. cooked Sea Bass, cut into small chunks

4 oz. peeled, cooked medium Shrimp

1/4 C. finely chopped Yellow, Orange or Red Bell Pepper

1/4 C. finely chopped Celery

2 T. minced Cilantro

Pinch of Salt

Hot Pepper Sauce to taste

4 Lettuce or Radicchio Leaves

 

Over small bowl, use a serrated knife to cut sections from grapefruit. Squeeze any remaining juice in rind into bowl. Add sea bass, shrimp, peppers, celery, cilantro, salt and hot pepper sauce to taste; stir.  Cover with plastic wrap and refrigerate for about 30 minutes to allow flavors to mellow and blend. Stir and spoon into lettuce lined appetizer plates.

 

Yield: 4 servings

Calories: 84

Fat: 1g

Fiber: 1g

Orange, Dried Plum, and Almond Compote

Orange, Dried Plum, and Almond Compote

1 navel orange

1/3 C. canned crushed pineapple with juice

6 dried plums, cut into slivers

1/4 tsp. almond extract

2 T. 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

Breakfast Berry “Sundaes”

Breakfast Berry “Sundaes”

2 C. plain yogurt

1/2 tsp. vanilla extract

2 tsp. toasted wheat germ (optional)

1/2 tsp. ground cinnamon

3 T. dried cranberries or cherries

3 T. granola or muesli

2 C. blueberries (1 pint)

3 T. toasted pecans, chopped

 

Divide the yogurt among 4 bowls, reserving 1/4 C.. Drizzle the vanilla over the yogurt in each bowl and sprinkle with the wheat germ (if using) and cinnamon. Scatter the cranberries or cherries and granola or muesli over each. Spoon the blueberries over the granola, and top each serving with 1 T. of the remaining yogurt. Sprinkle with the pecans.

Chicken Tortilla Casserole

Chicken Tortilla Casserole

2 C chopped, grilled chicken

1 can (15 oz) black beans, rinsed and drained

1 jar (8 oz) chile peppers, drained

1/2 C old el paso enchilada sauce

3/4 C crumbled baked tostitos

1/2 C shredded reduced fat jack cheese

 

Stir together the chicken, beans, peppers, and enchilada sauce. Place it all in a 9” x 9” baking dish. Top with chips and bake at 400°F for half an hour. Sprinkle cheese over the dish and bake an additional 5 minutes

Chili Glazed Pork Chops

Chili Glazed Pork Chops

2 pork chops (6 oz each)

1 apple, peeled, cored, and sliced into thick wedges

1/2 T. chipotle sauce

1/2 T. dijon mustard

1/2 T. honey

1/2 T. olive oil

Salt and pepper

1/2 C. apple juice

1 T. butter

 

Mix together the chipotle sauce, mustard, and honey. Set aside. Heat oil in a skillet over medium heat. Sprinkle the chops with salt and pepper and cook, undisturbed, until a crust forms. Brush the uncooked sides of the chops with the chipotle glaze, flip, and brush the cooked sides. Add the apple pieces to the pan; cook 3 or 4 more minutes. Lower the heat and add the juice. Simmer for 4 to 5 minutes until the chops are cooked all the way through. Remove them, season the apple mix with more salt and pepper, and add the butter. Pour the apple mix over the pork chops. Eat With: 1 large peeled sweet potato, boiled until soft and then mashed with milk and butter. (Divide it between the two plates.)

Southwestern Fish Stew

Southwestern Fish Stew

1 1/2 C. frozen chopped onions

3 cloves garlic, minced

2 tsp. oil

1 can (28 ounces) reduced-sodium whole tomatoes, chopped (with juice)

2 C. frozen diced potatoes

2 C. frozen defatted fish stock , thawed

1 C. frozen sliced carrots

8 ounces frozen cod or haddock fillets, cut into 1″ cubes

1 small jalapeno pepper, seeded and minced

1 bay leaf

4 ounces frozen uncooked peeled medium shrimp, chopped

1/3 C. chopped fresh cilantro

1/2 tsp. grated orange rind

1/2 tsp. ground black pepper

1/4 tsp. salt

 

In a Dutch oven, combine the onions, garlic, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the tomatoes, potatoes, stock, carrots, cod or haddock, jalapeno peppers, and bay leaf. Cover and cook, stirring occasionally, for 15 minutes. Remove and discard the bay leaf. Add the shrimp, cilantro, orange rind, black pepper, and salt. Cook, stirring frequently, for 5 minutes, or until the shrimp are bright pink

Sweet and Tangy Watermelon Salad

Sweet and Tangy Watermelon Salad

2 T. rice vinegar

2 1/2 tsp. sugar

2 C. diced seeded watermelon

2 C. diced cucumber

1/2 C. chopped fresh cilantro

1/4 C. unsalted dry-roasted peanuts, toasted (see Tip) and coarsely chopped

 

Stir together vinegar and sugar in a medium bowl until the sugar almost dissolves. Add watermelon, cucumber and cilantro; toss gently to combine. Just before serving, sprinkle with peanuts. To toast nuts: Heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.

Sesame Soba Noodle Salad

Sesame Soba Noodle Salad

8 oz soba noodles

1 C frozen shelled edamame

1 1/2 C shredded carrots, such as Ready Pac

1 1/2 C thinly sliced scallion

1/2 C chopped fresh mint

1 large orange

2 T. white miso

3 T. sesame oil

2 T. low-sodium soy sauce

1/2 tsp. crushed red-pepper flakes

1/4 tsp. salt

 

Fill a 6-quart saucepan with water and bring to a boil. Add noodles and edamame and cook for 6 minutes. Empty into a colander and rinse well with cold water. Drain and place in a serving bowl. Stir in carrots, scallion, and mint; toss gently and set aside. Grate orange to produce a half tsp. fine zest. Juice orange to produce 3 T. liquid. Place zest and juice in a small bowl and whisk in remaining ingredients. Pour dressing over noodle mixture. Toss gently and refrigerate for 30 minutes to allow flavors to blend. Serve cold or at room temperature.

Spice-Rubbed Pork Tenderloin

Spice-Rubbed Pork Tenderloin

Spice-Rubbed Pork Tenderloin

 

2 tsp. brown sugar

2 tsp. ground coriander

1 1/2 tsp. ground cumin

1/4 tsp. kosher salt

2 tsp. chile-garlic sauce (see Ingredient note)

2 tsp. extra-virgin olive oil, divided

1 1/2 pounds pork tenderloin, trimmed

Sweet and Tangy Watermelon Salad (recipe follows)

 

Preheat oven to 375 degrees F. Line a baking sheet with foil. Mix sugar, coriander, cumin, salt, chile sauce and 1 tsp. oil in a small bowl to form a smooth paste. Rub the paste over the pork. Heat remaining 1 tsp. oil in a large nonstick skillet over medium-high heat. Add the pork; cook, turning occasionally, until browned on all sides, about 3 minutes. Transfer to the baking sheet. Roast the pork until just cooked through, 20 to 25 minutes (an instant-read thermometer inserted in the center should register 155 degrees F). Let stand, loosely covered with foil, for 5 minutes. Meanwhile, make Sweet and Tangy Watermelon Salad. Carve the pork into 1/2-inch-thick slices. Serve with the watermelon salad. Ingredient Note:Chile-garlic sauce, a blend of ground chiles, garlic and vinegar, is commonly used to add heat and flavor to Asian dishes. It can be found in the Asian section of large markets (sometimes labeled as chili-garlic sauce or paste) and keeps up to 1 year in the refrigerator.

 

Sweet and Tangy Watermelon Salad

 

2 T. rice vinegar

2 1/2 tsp. sugar

2 C. diced seeded watermelon

2 C. diced cucumber

1/2 C. chopped fresh cilantro

1/4 C. unsalted dry-roasted peanuts, toasted (see Tip) and coarsely chopped

 

Stir together vinegar and sugar in a medium bowl until the sugar almost dissolves. Add watermelon, cucumber and cilantro; toss gently to combine. Just before serving, sprinkle with peanuts. To toast nuts: Heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.

Whole Grain Pancakes With Berry Cream Syrup

Whole Grain Pancakes With Berry Cream Syrup

3/4 C. whole grain pastry flour

1/4 C. buckwheat flour

1 1/2 tsp. baking powder

1/2 tsp. baking soda

1/8 tsp. salt

1 C. buttermilk

1 large egg, at room temperature, separated

3 T. melted butter

2 tsp. melted butter

8 drops liquid stevia

 

1/4 C. red or black raspberry fruit spread

2 T. heavy cream

4 tsp. orange juice or apple cider (optional)

 

To make the pancakes: In a large bowl, combine the pastry flour, buckwheat flour, baking powder, baking soda, and salt. In a glass measure, mix the buttermilk, egg yolk, 3 T. butter, and the stevia. Stir into the flour mixture until well combined. In a small bowl, whip the egg white until it forms stiff, but not dry, peaks. Fold into the batter. (The batter will be light but not fluid.) Heat a nonstick griddle over medium low heat and add half of the remaining melted butter. For each pancake, spoon 1/4 C. batter onto the griddle, making 4 cakes at a time, each about 4″ in diameter. Cook the first side until the edges begin to look dry, about 3 minutes. Flip the cakes and cook the second side for 2 to 3 minutes. Continue making cakes in the same manner until all the butter and batter are used. Serve hot with the syrup. To make the syrup: In a small bowl, combine the fruit spread, cream, and enough juice or cider (if using) to make a syrup. (Without the juice or cider, the topping will have the consistency of a spread.) To prepare an elegant blueberry variation on this dish, fold 1/3 C. blueberries into the finished batter and prepare as above. Serve with low-calorie syrup, fresh berries, and a dollop of whipped cream.

Lemon Pudding Cake

Lemon Pudding Cake

3/4 C. sugar

1/4 C. all-purpose flour

1/4 tsp. salt

3 egg yolks

3 T. trans-free margarine or butter, softened

1 tsp. lemon zest

3/4 C. lemon juice

1 1/2 C. 1% milk

3 egg whites, at room temperature

 

Preheat the oven to 350°F. Coat an 8″ x 8″ baking pan with cooking spray. In a small bowl, sift together the sugar, flour, and salt. Set aside. In a large bowl, whisk the egg yolks for about 1 minute, or until smooth. Stir in the margarine, lemon zest, lemon juice, and milk. Add flour mixture and combine. In another large bowl, with an electric mixer on medium speed, beat the egg whites until stiff peaks form. Whisk into the egg yolk mixture until combined and no visible lumps remain. Pour into the prepared baking pan and place that in a larger pan. Fill the outer pan with hot water about 1″ up the sides. Bake for 45 to 50 minutes, or until set. Serve warm or chilled.

Pork Tenderloin with Lemon and Fennel

Pork Tenderloin with Lemon and Fennel

3 T. lemon olive oil, recipe follows, or olive oil

2 garlic cloves, mashed to a paste with 1/2 tsp. salt

1 T. finely grated lemon zest

2 tsp. fennel seeds, coarsely ground

1/2 tsp. freshly ground black pepper

2 pork tenderloins (1 1/2 pounds total) trimmed

Fennel Variation:

1 fennel bulb, trimmed and cut into long thin strips

1 garlic clove, minced

1 tsp. sugar

3/4 C. cool water

1 T. fresh lemon juice

Salt and freshly ground black pepper

 

Combine 1 T. of the lemon oil, garlic paste, zest, fennel seeds, and pepper in a small bowl. Rub the mixture over the pork tenderloins and let stand at room temperature, covered, for 30 minutes. Meanwhile, preheat the oven to 425 degrees F. Heat the remaining 2 T. lemon oil in a large skillet over medium heat. Brown the pork tenderloins, about 5 minutes total. Transfer to a baking pan and roast the pork for about 15 to 20 minutes, or until an inserted instant read thermometer reads 150 degrees F, about 15 to 20 minutes, for medium, or to desired doneness. Remove the pork to a platter and let sit for 10 minutes before cutting into thin slices. Variation: If you’d like to serve fresh fennel alongside the pork, after browning the pork, add the fennel to the same skillet. Cook the fennel, stirring frequently, over medium heat until it begins to brown, about 10 minutes. Add a minced garlic clove, a tsp. of sugar and cook, stirring, for 1 minute. Add 3/4 C. cool water, bring to a boil and simmer until the liquid is all evaporated and the fennel is fork-tender, about 5 minutes. Stir in 1 T. of fresh lemon juice and season with salt and pepper.

 

Lemon Olive Oil:

1 C. extra-virgin olive oil, olive oil, grapeseed oil, or other vegetable oil

2 T. finely grated lemon zest

 

Place the oil and the zest in a glass jar. Let stand at room temperature for at least 2 weeks, shaking occasionally. Pour the oil through a strainer and discard the zest. Transfer to a jar and store, tightly covered, at in refrigerator. Yield: 1 C. Inactive time: 2 weeks

Shrimp in Green Tea-Curry Sauce

Shrimp in Green Tea-Curry Sauce

1 C. boiling water

1 T. green tea leaves

8 ounces dried linguine

1 T. canola oil

1 pound large shrimp, peeled, deveined, and rinsed

1/4 C. finely chopped scallions, white and light green parts

2 tsp. minced garlic

1 1/2 tsp. hot or mild curry powder

2 T. sake or dry white wine

1 tsp. toasted sesame oil

Chopped cilantro and sliced scallions

 

Cook the linguine according to the package direction, subtracting 2 minutes of the cooking time. Drain and return to the cooking pot to keep warm. In a heatproof container, combine the boiling water and tea. Cover and steep for 5 minutes. Meanwhile, heat the canola oil in a large nonstick skillet or wok over high heat. Add the shrimp, scallions, garlic, and curry powder. Cook, tossing, for 1 minute. Add the sake or wine. Cook for 30 seconds. Add the tea and half of the tea leaves. Cook for 1 minute, or until the shrimp are opaque. With a slotted spoon, remove the shrimp and set aside. Transfer the linguine to the skillet or wok. Reduce the heat to medium-low. Cook, tossing, for about 3 minutes, or until the linguine is al dente and the sauce has thickened. Return the shrimp to the pan. Drizzle with the sesame oil. Toss to combine. Garnish with the cilantro and scallions.

Uptown Pork Chops and Apple Sauce: Roast Pork Tenderloins with Escalloped Apples

Uptown Pork Chops and Apple Sauce: Roast Pork Tenderloins with Escalloped Apples

2 pieces, 1 package, pork tenderloins – ask the butcher to trim them up for you

2 T. extra-virgin olive oil

1 T. grill seasoning

2 tsp. lemon zest

2 T. fresh chopped thyme leaves

3 T. butter

5 Gala, Honey Crisp or Golden Delicious apples, quartered, cored and sliced

Salt

2 T. all-purpose flour

2 T. lemon juice

2 T. sugar

 

Heat oven to 425 degrees F. Coat the tenderloins with olive oil. Combine the grill seasoning, lemon zest and thyme. Rub the spice mixture into the tenderloin and roast 25 minutes. Remove and let juices settle then slice on an angle. Melt butter in skillet over medium heat and saute apples for 12 to 15 minutes until very tender. Season with a pinch of salt and sprinkle the flour over the skillet, toss to combine. Squeeze the lemon juice over the skillet and sweeten with sugar. Arrange the apples over the pork to serve.

Lemon Roast Pork Tenderloins with Warm Beets, Chicory and Goat Cheese

Lemon Roast Pork Tenderloins with Warm Beets, Chicory and Goat Cheese

4 T. EVOO

1 T. Dry Mustard

3 cloves Garlic, chopped

Juice and Zest of 2 Lemons

2 Pork Tenderloins (2 – 2 1/4 lb.), trimmed of silverskin

Salt and Pepper

4 slices Bacon, chopped

1 Yellow Onion, thinly sliced

1 T. fresh Thyme, chopped

15oz. can sliced Beets, drained with 4 T. juice reserved

1 head Chicory, washed, dried, and torn into bite size pieces

20 fresh Basil Leaves, chopped

1 handful Flat Leaf Parsley, chopped

1/2 C. crumbled goat Cheese

 

Preheat oven to 450F. In small bowl combine 2 T. EVOO, mustard, garlic and half lemon juice. Toss the tenderloins in the lemon mixture. Place on nonstick baking sheet with a rim. Season with salt and pepper and roast for 25 minutes, then remove and let rest. While pork roasts, preheat skillet with remaining 2 T. EVOO over medium high heat. Add chopped bacon and cook until crispy, about 3 minutes. Add onion and thyme and cook 2 to 3 minutes more, stirring occasionally. Add beets and reserved beet juice, salt and pepper and cook another 2 minutes, or until beets are warmed through. Meanwhile in salad bowl combine chicory, lemon zest, remaining lemon juice, basil and parsley. Transfer warm beets to salad bowl and toss to combine and wilt the chicory.  Slice pork thin on an angle. Serve sliced pork with the warm beets and chicory alongside. Top warm vegetables with goat cheese crumbles.

Mixed Berry Muesli

Mixed Berry Muesli

8 oz fat free vanilla yogurt

2 T. quick cooking oats

2 T. 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

Sliced Pork Tenderloin Saltimbocca on Spinach and Arugula Salad

Sliced Pork Tenderloin Saltimbocca on Spinach and Arugula Salad

2 pork tenderloins (about 2 pounds), trimmed of silver skin and connective tissue

6 garlic cloves, peeled

1/4 C. extra-virgin olive oil,(EVOO) plus more for drizzling

Salt and freshly ground black pepper

A bundle of fresh sage leaves

1/4 pound prosciutto di Parma

1 pound baby spinach

2 C. arugula leaves (1 bunch), washed and trimmed of stems

6 button mushrooms, trimmed and thinly sliced

1 shallot, minced

2 T. red wine vinegar

juice of 1/2 lemon

2 T. fresh chopped thyme leaves

 

Preheat the oven to 450 degrees. Place the pork tenderloins on a baking sheet lined with aluminum foil. Cut 3 slits into each loin a few inches apart. Nest the cloves of garlic into the slits. Slatehr the pork with a healthy drizzle of EVOO and use your hands to coat the pork. Strap leaves of sage across each piece of pork. Wrap the tenderloins in the prosciutto, covering the pork entirely. Drizzle again with EVOO. Roast the pork for 25 minutes. While the pork roasts, prepare the salad. Combine the greens and mushrooms in a salad bowl. In a smaller bowl, combine the minced shallot with the vinegar, lemon juice, and thyme. Let stand for 15 minutes. (Nice place for a red wine break here. Even Atkins himself had a glass now and again.) Stream about 1/4 C. of EVOO into the dressing while whisking to emulsify it. Toss the salad with the dressing. To serve, pile the salad onto the plates. Slice the tenderloins on an angle, 1/2 inch slices, and arrange the sliced pork atop the salad.

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

Seared Scallops over Buckwheat Noodles with Honey Yuzu Vinaigrette

16 diver scallops

Salt

Freshly ground pepper

8 oz buckwheat noodles

3/4 C water

3 T. (or tea bags) buckwheat tea

5 T. olive oil

1/3 C yuzu or rice vinegar

3 T. soy sauce

2 T. honey

1 tsp. lemon juice

1 tsp. olive oil

1/2 lb sugar snap peas, sliced on bias

2 C cherry tomatoes, halved

 

Season scallops with salt and pepper and set aside. Tie noodles together at one end with a rubber band and cook according to package instructions. When finished, cut hard ends of noodles off. Meanwhile, bring water to a boil. Remove from heat, add tea, and let steep for 5 minutes. Strain tea and whisk in oil, vinegar, soy sauce, honey, lemon juice, and pepper to taste. Coat noodles with vinaigrette, saving some to coat peas and tomatoes later, and let stand. Heat oil in pan and sear scallops 1 1/2 minutes on each side. (Spread them out so they cook evenly.) Remove from pan and place on paper towel. Blanch peas by dunking into boiling water briefly, then place in bowl of cold water. To serve, pinch a bunch of noodles and arrange in a swirl on each dish, topping with four scallops per serving. Plate peas and tomatoes on side or sprinkle over scallops and noodles. Drizzle with reserved dressing.

Pork Chops in Spiced-Apple Pan Sauce with Roasted Broccoli Spears

Pork Chops in Spiced-Apple Pan Sauce with Roasted Broccoli Spears

1 large head or 2 small heads of broccoli

3 garlic cloves, chopped or minced

salt and pepper

2 Tbsp EVOO

4 boneless pork loin or rib chops, 1 1/2 inches thick (I used some really thin cuts)

2 Tbsp butter

1 yellow onion, thinly sliced into rings

2 Tbsp fresh thyme leaves, stripped from 4 or 5 sprigs, chopped

1 Granny Smith apple, cored and thinly sliced

2 pinches ground nutmeg

1 tsp ground cinnamon

1 C. chicken stock or broth

a handful of flat-leaf parsley, chopped

juice of 1 lemon

 

Preheat the oven to 400. Cut up the broccoli. Drizzle some EVOO on the baking sheet and place the broccoli in the oil and mix it around. Add salt, pepper, and garlic and continue to mix/toss. Put in the oven for 15 minutes. The florets become brown and crispy and a little nutty tasting…so tasty! While the broccoli is roasting, preheat a large skillet over high heat with 2 Tbsp EVOO. Liberally season chops with salt and pepper and sear on both sides for 2 minutes each, or until golden brown. Remove chops and reserve. Add the butter to the pork skillet, add the onion, thyme, sliced apple, nutmeg, and cinnamon. Cook, stirring frequently, for 3 to 5 minutes, or until the onion and apples are tender. Add the chicken stock and bring to a simmer. Add the pork chops back to the pan and cook for 5 to 7 minutes longer (since mine were so thin, they were already cooked when I seared them) or until the chops are cooked through. Add the parsley and lemon juice to the chops and stir to distribute. Serve the chops topped with the apple/onion topping alongside the broccoli.

Cajun Salmon Sandwiches

Cajun Salmon Sandwiches

3 T. mayonnaise

1 tsp. Cajun seasoning (look for a lower-sodium version)

Dash of hot-pepper sauce

1 can (14 3/4 ounces) salmon, drained

1/2 C. thinly sliced scallions, all parts

2 tsp. minced scallion greens (about 5 medium)

1/4 C. ground flaxseed

1 omega-3-enriched egg, beaten

4 whole wheat English muffins, toasted

8 leaves dark green lettuce

 

Combine the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl. Stir and set aside. Place the salmon in a mixing bowl. Pick off and discard as much skin as possible. Add the sliced scallions (reserving the minced greens), flaxseed, and egg. With clean hands, mix the ingredients together. Shape into four 1/2″-thick patties. Heat a large nonstick skillet or griddle over medium-high heat. Turn off the heat. Coat the surface with cooking spray. Turn the heat back on to medium-high. With a spatula, gently transfer the patties to the skillet or griddle. Cook for about 4 minutes or until browned on the bottom. Carefully flip and cook, occasionally pressing down gently, for about 4 minutes more or until heated through. Set the bottoms of the muffins on a work surface. Top each with 2 lettuce leaves. Place a burger atop each. Dollop or drizzle on the reserved sauce. Sprinkle on the reserved scallion greens. Lean the muffin tops against the burgers and serve.

Sauteed Yellow Squash

Sauteed Yellow Squash

1 T. extra-virgin olive oil

2 T. butter

1/2 red bell pepper, chopped

2 small to medium yellow squash, sliced

Salt and pepper

2 T. chopped parsley leaves

2 T. chopped chives or 2 scallions, optional

 

Preheat skillet over medium high heat. Add oil, then butter. When butter melts, add red peppers and squash. Saute 12 to 14 minutes until squash is tender. Add salt, pepper and parsley. Add chives or scallions if you would like a layer of light onion flavor on the dish as well.

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 C. 1% dry-curd cottage cheese

Ground cinnamon

6 apple slices (about 1 1/2 ounces)

1 tsp. 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 tsp. 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

Sauteed Spinach and Garlic Chips

Sauteed Spinach and Garlic Chips

1/3 C. extra virgin olive oil

4 cloves garlic, sliced

4 bunches spinach, washed and dried

Pinch hot pepper flakes

 

To a wok or saucepan over a low flame, add oil. Oil should be cold. Add garlic. Fry garlic for about 4 to 5 minutes. Remove when garlic chips are brown and place towels to drain. Add spinach, and pepper flakes. Saute for 3 to 4 minutes. Garnish with garlic chips.

Roast Pork Tenderloin with Citrus, Green Tea, and Spices

Roast Pork Tenderloin with Citrus, Green Tea, and Spices

1/2 C. brewed green tea

1/2 C. red wine

1/4 C. orange juice

1/4 C. lime juice

1 T. grated orange peel

1 T. grated lime peel

1 T. minced garlic

1 T. dijon mustard

1/4 C. chopped fresh cilantro leaves

1 T. chili powder

1 tsp. ground cumin

1/2 tsp. ground cinnamon

2 lb. lean pork tenderloin

 

Combine all the ingredients except the pork. Add the pork and marinate, covered and refrigerated, at least 2 hours. Preheat oven to 400°F. Drain the pork, reserving excess marinade to use for basting. Place the pork on a rack over a roasting pan. Roast for 25 minutes, or until a meat thermometer registers 160°F and the juices run clear (the pork should be barely pink inside). Turn the pork occasionally and baste with excess marinade. Slice 1/4″ thick to serve.

Roasted Shrimp with Toasted Garlic Chips and Chile Oil

Roasted Shrimp with Toasted Garlic Chips and Chile Oil

Toasted Garlic Chips:

1/2 C. pure olive oil

8 cloves garlic, peeled and sliced paper thin

Kosher salt

Red Chile Oil:

1 C. pure olive oil

6 chile de arbol

Kosher salt

6 cloves chopped fresh garlic

Shrimp:

48 medium shrimp (21 to 25 count), shelled and deveined (you can use any size shrimp you like)

1/2 C. Red Chile Oil

1 1/2 T. ancho chili powder

Salt

2 T. freshly chopped thyme leaves

Crusty French bread, for serving

 

For the Toasted Garlic Chips: Heat oil over medium heat in a medium skillet. Add the garlic slices and cook until the slices are lightly golden brown. Remove the garlic with a slotted spoon to a dish lined with paper towels and sprinkle with salt. Discard the oil. For the Red Chile Oil: Combine all ingredients in a small saucepan over low heat for 5 minutes. Remove from heat and let oil infuse for 30 minutes. Strain oil into a bowl. For the Shrimp: Preheat oven to 450 degrees F. Place the shrimp in a large oven proof casserole (cazuela), pour the red chile oil over them and season the shrimp with the ancho chili powder and salt. Roast in the oven until pink and just cooked through, about 4 to 5 minutes for small shrimp, 6 to 7 minutes for medium. Remove from the oven and sprinkle with the chopped thyme and Toasted Garlic Chips. Serve immediately with lots of crusty French bread.

Zinger Green Tea

Zinger Green Tea

6 C. water

1 C. firmly packed fresh mint leaves

3 green tea bags

1/3 C. agave nectar

1/3 C. fresh lime juice

6 lime slices, for garnish

 

Bring the water to boil in a 3-quart saucepan. Add the mint and tea bags, remove from the heat, and let steep for 5 minutes. Strain. Stir in the agave and lime juice. Serve hot or iced, garnished with the lime slices.

Pear Crisp

Pear Crisp

1/4 C Splenda

3 graham crackers

1/4 C light butter

1 tsp. ground cinnamon

2 T. all purpose flour

 

3 C peeled and sliced Bartlett pears

2 T. all purpose flour

1/4 C Splenda

1 T. lemon juice

3 T. water

1/2 tsp. ground cinnamon

 

Preheat oven to 350ºF. Coat an 8″ x 8″ baking dish with cooking spray. Set aside. To make topping: Place Splenda, graham crackers, butter, cinnamon, and flour in food processor. Blend until crumbly. Set aside. To make filling: In large bowl, gently toss together pears, flour, Splenda, lemon juice, water, and cinnamon. Place in prepared baking dish. Cover with topping. Bake 40 to 45 minutes or until bubbling around edges. Serve warm.

Kale with Pumpkin Seeds

Kale with Pumpkin Seeds

1/2 tsp. salt

1/8 tsp. salt

1 pound kale leaves, coarsely chopped

1 T. canola oil

2 tsp. rice vinegar

1 T. toasted pumpkin seeds

 

In a pot, combine 1/2 tsp. salt and kale in enough water to cover. Let stand for 30 minutes. Drain the kale, leaving any water clinging to leaves. In the same pot over medium-high heat, warm the oil. Add the kale and cook, tossing occasionally, for about 5 minutes, or until wilted. Add the vinegar and the remaining 1/8 tsp. salt. Toss. Serve sprinkled with the seeds. Pass additional vinegar at the table.