1 tbl butter
2 cups diced onion
1 tsp Splenda brown sugar blend
1/4 c. cider vinegar
1/4 tsp dry mustard
dash of kosher salt
dash of cayenne pepper
1 bay leaf
Melt butter in a medium nonstick skillet over medium heat. Add onion and cook 20 min. or until tender, stirring occasionally. Stir in Splenda, cook 2 min. Add rest of ingredients and bring to a simmer. Cook 6 min. or until most of the liquid has evaporated, stirring occasionally. Discard the bay leaf.
Thursday, May 28, 2009
Sweet potato salad with orange rosemary mayo
4 baked sweet potatoes, cooled and peeled after baking, then cubed
3 scallions, chopped
1 cup orange rosemary mayonnaise
salt and pepper to taste
Toss ingredients together. Refrigerate until ready to serve.
4 servings
Orange Rosemary Mayonnaise:
1 cup orange juice
1/3 cup light mayonnaise
1/3 cup light sour cream
1 tsp finely chopped fresh rosemary (or 1/2 tsp dried)
1/4 tsp salt
3 scallions, chopped
1 cup orange rosemary mayonnaise
salt and pepper to taste
Toss ingredients together. Refrigerate until ready to serve.
4 servings
Orange Rosemary Mayonnaise:
1 cup orange juice
1/3 cup light mayonnaise
1/3 cup light sour cream
1 tsp finely chopped fresh rosemary (or 1/2 tsp dried)
1/4 tsp salt
Garlicky White Beans
1 medium white potato (8 oz), peeled and cubed
1/4 c. olive oil
2 cups chopped onions
1/4 cup chopped garlic
1 19-oz can white beans, drained
2 tbl chopped fresh oregano (or 1 tsp dried)
2 tsp chopped fresh thyme (or 1/2 tsp dried)
salt and pepper, to taste
4 tbl light sour cream
Cook the potato in salted water until tender, about 10 min. Drain.
Heat the oil in a large skillet over low heat. Add the onions and garlic. Cook, stirring, until translucent, 12-15 min.
Add the drained potatoes, beans, herbs, salt and pepper. Cook over low heat 5 minutes. Add sour cream, stir and heat through without boiling, about 2 minutes.
4-6 servings
Note: this is good pureed and can be served at room temperature
1/4 c. olive oil
2 cups chopped onions
1/4 cup chopped garlic
1 19-oz can white beans, drained
2 tbl chopped fresh oregano (or 1 tsp dried)
2 tsp chopped fresh thyme (or 1/2 tsp dried)
salt and pepper, to taste
4 tbl light sour cream
Cook the potato in salted water until tender, about 10 min. Drain.
Heat the oil in a large skillet over low heat. Add the onions and garlic. Cook, stirring, until translucent, 12-15 min.
Add the drained potatoes, beans, herbs, salt and pepper. Cook over low heat 5 minutes. Add sour cream, stir and heat through without boiling, about 2 minutes.
4-6 servings
Note: this is good pureed and can be served at room temperature
Saturday, May 23, 2009
Strawberries & Sour Cream
This is my favorite way to eat strawberries.
For one serving:
1/2 cup fresh strawberries, cut in bite-size pieces
1 tablespoon light sour cream
1 teaspoon Splenda brown sugar blend
Put the berries in a small bowl. Top with the sour cream. Sprinkle with Splenda.
Thursday, May 21, 2009
Lamb Shank Stew with Beans
6 lamb shanks
1/3 cup flour mixed with 1 tsp pepper & 1/2 tsp salt
olive oil cooking spray
2 tsp butter
1 large onion, chopped
2 cloves garlic, minced
1/2 c. chopped carrots
1/2 c. chopped celery
1 cup cranberry beans, soaked overnight and drained
2 cups tomato sauce
1 cup red wine
1/2 cup water
1 bay leaf
1 tsp each dried rosemary & thyme
salt & pepper to taste
Preheat oven to 350F.
Dredge the lamb shanks in the flour mixture and shake off the excess flour.
Spray a large Dutch oven with olive oil cooking spray. Over high heat, brown the shanks in the Dutch oven on all sides. Remove from pan and set aside. Reduce the heat to medium. Add butter, onion, garlic, carrots and celery to the pan and saute until softened. Return the shanks to the pan together with the beans, tomato suace, wine, water, and herbs. Bring to a boil, then cover and put in the oven to cook for 2 hrs.
Remove from the oven, uncover, discard bay leaf, and season with additional salt and pepper to taste.
6 servings
1/3 cup flour mixed with 1 tsp pepper & 1/2 tsp salt
olive oil cooking spray
2 tsp butter
1 large onion, chopped
2 cloves garlic, minced
1/2 c. chopped carrots
1/2 c. chopped celery
1 cup cranberry beans, soaked overnight and drained
2 cups tomato sauce
1 cup red wine
1/2 cup water
1 bay leaf
1 tsp each dried rosemary & thyme
salt & pepper to taste
Preheat oven to 350F.
Dredge the lamb shanks in the flour mixture and shake off the excess flour.
Spray a large Dutch oven with olive oil cooking spray. Over high heat, brown the shanks in the Dutch oven on all sides. Remove from pan and set aside. Reduce the heat to medium. Add butter, onion, garlic, carrots and celery to the pan and saute until softened. Return the shanks to the pan together with the beans, tomato suace, wine, water, and herbs. Bring to a boil, then cover and put in the oven to cook for 2 hrs.
Remove from the oven, uncover, discard bay leaf, and season with additional salt and pepper to taste.
6 servings
Grilled Zucchini with Feta & Mint
4 medium zucchini (about 2-1/2 lb)
olive oil cooking spray.
2 scallions, chopped
3/4 c. crumbled reduced-fat feta cheese
2 tbl chopped fresh mint
2 tbl lemon juice
2 tbl olive oil
1 tsp salt
1/2 tsp pepper
Preheat grill or broiler.
Trim the zucchini. Cut in half crosswise, then lengthwise into 1/4" thick slices. Spray both sides with olive oil cooking spray. Grill or broil 2-3 min. per side or until tender.
Toss the grilled zucchini with the rest of the ingredients.
6 servings
olive oil cooking spray.
2 scallions, chopped
3/4 c. crumbled reduced-fat feta cheese
2 tbl chopped fresh mint
2 tbl lemon juice
2 tbl olive oil
1 tsp salt
1/2 tsp pepper
Preheat grill or broiler.
Trim the zucchini. Cut in half crosswise, then lengthwise into 1/4" thick slices. Spray both sides with olive oil cooking spray. Grill or broil 2-3 min. per side or until tender.
Toss the grilled zucchini with the rest of the ingredients.
6 servings
Turkish Eggplant Salad
2 large eggplants, about 1 lb each
1 tbl olive oil
1 tsp lemon juice
salt & pepper to taste
1/2 c. plain yogurt
2 tbl chopped fresh dill (or 1 tbl dried)
1/2 tsp grated lemon zest
1/4 cup seeded, diced plum tomato
Preheat the oven to 350F. Pierce each eggplant a few times with the tip of a small paring knife, then wrap each one in aluminum foil. Place on a baking sheet and bake until tender, about 1 hr. Let stand until cool enough to handle. Unwrap eggplants, halve lengthwise and scoop out the softened flesh into a food processor, discarding as many of the seeds as possible.
Add the oil, lemon juice, salt and pepper to the eggplant and pulse on and off 6 times, until the ingredients are combined but still coarse. Put the mixture in a bowl and fold in the yogurt, dill, and lemon zest. Garnish with the diced tomato.
Yield: 1-1/2 cups
1 tbl olive oil
1 tsp lemon juice
salt & pepper to taste
1/2 c. plain yogurt
2 tbl chopped fresh dill (or 1 tbl dried)
1/2 tsp grated lemon zest
1/4 cup seeded, diced plum tomato
Preheat the oven to 350F. Pierce each eggplant a few times with the tip of a small paring knife, then wrap each one in aluminum foil. Place on a baking sheet and bake until tender, about 1 hr. Let stand until cool enough to handle. Unwrap eggplants, halve lengthwise and scoop out the softened flesh into a food processor, discarding as many of the seeds as possible.
Add the oil, lemon juice, salt and pepper to the eggplant and pulse on and off 6 times, until the ingredients are combined but still coarse. Put the mixture in a bowl and fold in the yogurt, dill, and lemon zest. Garnish with the diced tomato.
Yield: 1-1/2 cups
Avocado & Melon Salad
8 plum tomatoes, roughly chopped
2 cups diced ripe cantaloupe
4 ripe avocadoes, halved, pitted, peeled & diced
2 red bell peppers, halved lengthwise, roasted, seeded, & diced
1 cup lemon-mint yogurt dressing (see below)
2 tbl chopped fresh chives or cilantro
Gently toss ingredients together.
4 servings
LEMON-MINT DRESSING
1 cup plain yogurt
1 tbl lemon juice
1 tsp grated lemon zest
1/4 c. olive oil
1/4 tsp black pepper
2 tbl chopped fresh mint
Whisk yogurt, lemon juice, and lemon zest together in a small bowl. While whisking, slowly drizzle in the olive oil and continue to whisk until slightly thickened. Fold in the pepper and mint just before serving
2 cups diced ripe cantaloupe
4 ripe avocadoes, halved, pitted, peeled & diced
2 red bell peppers, halved lengthwise, roasted, seeded, & diced
1 cup lemon-mint yogurt dressing (see below)
2 tbl chopped fresh chives or cilantro
Gently toss ingredients together.
4 servings
LEMON-MINT DRESSING
1 cup plain yogurt
1 tbl lemon juice
1 tsp grated lemon zest
1/4 c. olive oil
1/4 tsp black pepper
2 tbl chopped fresh mint
Whisk yogurt, lemon juice, and lemon zest together in a small bowl. While whisking, slowly drizzle in the olive oil and continue to whisk until slightly thickened. Fold in the pepper and mint just before serving
Lentil Salad
2 cups dried lentils (brown or green)
1/2 small onion, peeled and studded with 4 whole cloves
2 stalks celery, cut in half
2 cloves garlic, peeled
4 sprigs flat-leaf parsley
6 cups vegetable or chicken broth
2 tbl lemon juice
1 tbl olive oil
black pepper to taste
1/4 cup chopped fresh mint or parsley
1/2 cup lemon-mint yogurt dressing (see below)
Rinse lentils, discarding any stones, and drain. Place in a heavy saucepan. Add the onion, celery, garlic, parsley and broth to the pan. Bring to a boil, reduce heat to medium, and simmer uncovered until the lentils are just tender, about 20 min, skimming off any foam that rises to the surface. Drain the lentils and discard the onion, celery, garlic, and parsley.
Gently toss the lentils with the lemon juice, olive oil and mint. Serve with lemon-mint dressing on the side.
6-8 servings
LEMON-MINT DRESSING
1 cup plain yogurt
1 tbl lemon juice
1 tsp grated lemon zest
1/4 c. olive oil
1/4 tsp black pepper
2 tbl chopped fresh mint
Whisk yogurt, lemon juice, and lemon zest together in a small bowl. While whisking, slowly drizzle in the olive oil and continue to whisk until slightly thickened. Fold in the pepper and mint just before serving
1/2 small onion, peeled and studded with 4 whole cloves
2 stalks celery, cut in half
2 cloves garlic, peeled
4 sprigs flat-leaf parsley
6 cups vegetable or chicken broth
2 tbl lemon juice
1 tbl olive oil
black pepper to taste
1/4 cup chopped fresh mint or parsley
1/2 cup lemon-mint yogurt dressing (see below)
Rinse lentils, discarding any stones, and drain. Place in a heavy saucepan. Add the onion, celery, garlic, parsley and broth to the pan. Bring to a boil, reduce heat to medium, and simmer uncovered until the lentils are just tender, about 20 min, skimming off any foam that rises to the surface. Drain the lentils and discard the onion, celery, garlic, and parsley.
Gently toss the lentils with the lemon juice, olive oil and mint. Serve with lemon-mint dressing on the side.
6-8 servings
LEMON-MINT DRESSING
1 cup plain yogurt
1 tbl lemon juice
1 tsp grated lemon zest
1/4 c. olive oil
1/4 tsp black pepper
2 tbl chopped fresh mint
Whisk yogurt, lemon juice, and lemon zest together in a small bowl. While whisking, slowly drizzle in the olive oil and continue to whisk until slightly thickened. Fold in the pepper and mint just before serving
Lamb Satay with Peanut Dipping Sauce
LAMB:
1 lb lean boneless lamb, cut in 3/4" cubes
1 small onion, minced
1 tbl minced fresh ginger
2 tsp minced garlic
1/2 c. soy sauce
1 tbl lime juice
1 tsp Thai chili paste
2 tbl chopped fresh cilantro
Put all ingredients in a zip-loc plastic bag, seal the bag, and squish the bag to evenly distribute the marinade. Let stand at room temperature 1 hr.
While the lamb is marinating, soak 24 thin bamboo skewers, 3-4" long, in water.
Make the sauce (see below).
Preheat the broiler.
Remove the lamb from the bag, reserving the marinade. Thread 3 pieces of lamb onto each skewer, leaving a bit of space between each piece. Set the skewers on a broiling pan. Broil 4" from the heat source 3 minutes. Turn the skewers over, baste with the reserved marinade, and broil another 2-3 minutes or until browned and just cooked through. Serve with peanut dipping sauce.
PEANUT DIPPING SAUCE
2 tbl canola oil
1/2 small onion, finely chopped
1 clove garlic, minced
1 tsp curry powder
1/2 tsp Thai chili paste (or 1/4 tsp crushed red pepper flakes)
2 tbl coconut milk
2 tbl water
2 tbl creamy peanut butter
1-1/2 tbl lemon juice
1 tsp white wine vinegar
1 tbl Splenda brown sugar blend
pinch of ground cinnamon
1 bay leaf
2 tbl boiling water
Heat the oil in a nonstick skillet over low heat. Add the onion and garlic and cook, stirring, until wilted, about 4 minutes.
Add the curry powder and chili paste to the skillet, cook 2 min. Stir in the coconut milk and 2 tbl water, then the peanut butter, lemon juice, vinegar, Splenda, cinnamon and bay leaf. Mix well. Bring to a boil, then reduce the heat to low and simmer gently until the sauce thickens, about 4 minutes. Remove the bay leaf. Place the mixture in a food processor, cover, and process until smooth. With the processor running, add the boiling water through the feed tube.
1 lb lean boneless lamb, cut in 3/4" cubes
1 small onion, minced
1 tbl minced fresh ginger
2 tsp minced garlic
1/2 c. soy sauce
1 tbl lime juice
1 tsp Thai chili paste
2 tbl chopped fresh cilantro
Put all ingredients in a zip-loc plastic bag, seal the bag, and squish the bag to evenly distribute the marinade. Let stand at room temperature 1 hr.
While the lamb is marinating, soak 24 thin bamboo skewers, 3-4" long, in water.
Make the sauce (see below).
Preheat the broiler.
Remove the lamb from the bag, reserving the marinade. Thread 3 pieces of lamb onto each skewer, leaving a bit of space between each piece. Set the skewers on a broiling pan. Broil 4" from the heat source 3 minutes. Turn the skewers over, baste with the reserved marinade, and broil another 2-3 minutes or until browned and just cooked through. Serve with peanut dipping sauce.
PEANUT DIPPING SAUCE
2 tbl canola oil
1/2 small onion, finely chopped
1 clove garlic, minced
1 tsp curry powder
1/2 tsp Thai chili paste (or 1/4 tsp crushed red pepper flakes)
2 tbl coconut milk
2 tbl water
2 tbl creamy peanut butter
1-1/2 tbl lemon juice
1 tsp white wine vinegar
1 tbl Splenda brown sugar blend
pinch of ground cinnamon
1 bay leaf
2 tbl boiling water
Heat the oil in a nonstick skillet over low heat. Add the onion and garlic and cook, stirring, until wilted, about 4 minutes.
Add the curry powder and chili paste to the skillet, cook 2 min. Stir in the coconut milk and 2 tbl water, then the peanut butter, lemon juice, vinegar, Splenda, cinnamon and bay leaf. Mix well. Bring to a boil, then reduce the heat to low and simmer gently until the sauce thickens, about 4 minutes. Remove the bay leaf. Place the mixture in a food processor, cover, and process until smooth. With the processor running, add the boiling water through the feed tube.
Thursday, May 14, 2009
Shrimp with Spinach & Feta
1 9-oz bag fresh spinach
1-1/2 lb shrimp, peeled & deveined
2 plum tomatoes, chopped
1 tbl minced garlic
2 tbl olive oil
4 tbl lemon juice
2 tbl chopped fresh dill (or 1 tbl dried)
1 tbl chopped fresh oregano (or 1/2 tbl dried)
1/4 tsp pepper
4 oz reduced-fat feta cheese, cut in 1/2" cubes
Preheat the oven to 400F. Spray a casserole dish with cooking spray. Put the spinach in the casserole. Add the shrimp, tomatoes, and garlic.
Whisk the olive oil and lemon juice together in a small bowl and pour evenly over the shrimp. Sprinkle the herbs on top and sprinkle with pepper. Bake 6-8 min. or until shrimp turns pink. Sprinkle the feta on top and bake another 1-2 min. or until the cheese is slightly melted.
4 servings
1-1/2 lb shrimp, peeled & deveined
2 plum tomatoes, chopped
1 tbl minced garlic
2 tbl olive oil
4 tbl lemon juice
2 tbl chopped fresh dill (or 1 tbl dried)
1 tbl chopped fresh oregano (or 1/2 tbl dried)
1/4 tsp pepper
4 oz reduced-fat feta cheese, cut in 1/2" cubes
Preheat the oven to 400F. Spray a casserole dish with cooking spray. Put the spinach in the casserole. Add the shrimp, tomatoes, and garlic.
Whisk the olive oil and lemon juice together in a small bowl and pour evenly over the shrimp. Sprinkle the herbs on top and sprinkle with pepper. Bake 6-8 min. or until shrimp turns pink. Sprinkle the feta on top and bake another 1-2 min. or until the cheese is slightly melted.
4 servings
Chicken with Almond Garlic Sauce
CHICKEN:
1 lb chicken pieces
2 tbl lemon juice
2 tbl olive oil
1-1/2 tsp dried oregano
1/4 c. white wine
1 clove garlic, minced
1/2 onion, chopped
1/4 tsp salt
1/4 tsp pepper
Put the chicken in a zip-loc plastic bag. Combine the rest of the ingredients in a mini food processor and whiz until smooth. Pour the contents of the processor over the chicken, seal the bag and squish it to distribute the marinade evenly over the chicken. Refrigerate at least 3 hours.
Remove the chicken from the marinade and broil or grill approximately 40 min., turning it every 10 minutes, until the juices run clear. Serve with Almond Garlic Sauce.
4 servings
ALMOND GARLIC SAUCE
2 oz blanched, slivered almonds
1/4 c. fresh breadcrumbs
3 cloves garlic, minced
1/3 c. olive oil
2 tsp red wine vinegar
water
To make the breadcrumbs, tear up a slice of bread and whiz it in a mini food processor. Remove and measure out 1/4 cup (toss the rest outside for the birds). Put the almonds in the processor and whiz until ground fine. Add the garlic, oil, and vinegar and process until smooth, adding water if necessary to achieve a smooth consistency.
1 lb chicken pieces
2 tbl lemon juice
2 tbl olive oil
1-1/2 tsp dried oregano
1/4 c. white wine
1 clove garlic, minced
1/2 onion, chopped
1/4 tsp salt
1/4 tsp pepper
Put the chicken in a zip-loc plastic bag. Combine the rest of the ingredients in a mini food processor and whiz until smooth. Pour the contents of the processor over the chicken, seal the bag and squish it to distribute the marinade evenly over the chicken. Refrigerate at least 3 hours.
Remove the chicken from the marinade and broil or grill approximately 40 min., turning it every 10 minutes, until the juices run clear. Serve with Almond Garlic Sauce.
4 servings
ALMOND GARLIC SAUCE
2 oz blanched, slivered almonds
1/4 c. fresh breadcrumbs
3 cloves garlic, minced
1/3 c. olive oil
2 tsp red wine vinegar
water
To make the breadcrumbs, tear up a slice of bread and whiz it in a mini food processor. Remove and measure out 1/4 cup (toss the rest outside for the birds). Put the almonds in the processor and whiz until ground fine. Add the garlic, oil, and vinegar and process until smooth, adding water if necessary to achieve a smooth consistency.
Eggplant Parmesan Salad
2 medium eggplant
1 onion, chopped
1 clove garlic, minced
1/2 tsp dried oregano
2 oz grated Parmesan cheese
1 tbl chopped fresh parsely
1 tbl olive oil
water
salt and pepper to taste
Grill the eggplants until the skins are blackened and blistered. Cool. Remove the skins and squeeze out the juice and seeds. Place the eggplant flesh in a food processor with the rest of the ingredients and whiz until smooth, add water if necessary to achieve a smooth consistency. Taste and add salt and pepper if desired.
6 servings
1 onion, chopped
1 clove garlic, minced
1/2 tsp dried oregano
2 oz grated Parmesan cheese
1 tbl chopped fresh parsely
1 tbl olive oil
water
salt and pepper to taste
Grill the eggplants until the skins are blackened and blistered. Cool. Remove the skins and squeeze out the juice and seeds. Place the eggplant flesh in a food processor with the rest of the ingredients and whiz until smooth, add water if necessary to achieve a smooth consistency. Taste and add salt and pepper if desired.
6 servings
Braised Lamb Shanks
1 tbl olive oil
4 lamb shanks
1 onion, chopped
1/2 tsp ground cumin
1 cup red wine
1 tbl tomato paste
1 cup beef broth
1 tsp salt
1/2 tsp pepper
Heat the olive oil in a large saucepan. Brown the shanks on all sides, remove from pan and reserve. Leave the oil in the saucepan. Saute the onion over medium heat until translucent. Return the shanks to the pan and add the cumin and wine. Cook until the volume of the wine is reduced by half.
Add the tomato paste, broth, salt and pepper. Cover and braise over low heat for 1 to 1-1/2 hrs, until the lamb comes off the bone easily.
6 servings
4 lamb shanks
1 onion, chopped
1/2 tsp ground cumin
1 cup red wine
1 tbl tomato paste
1 cup beef broth
1 tsp salt
1/2 tsp pepper
Heat the olive oil in a large saucepan. Brown the shanks on all sides, remove from pan and reserve. Leave the oil in the saucepan. Saute the onion over medium heat until translucent. Return the shanks to the pan and add the cumin and wine. Cook until the volume of the wine is reduced by half.
Add the tomato paste, broth, salt and pepper. Cover and braise over low heat for 1 to 1-1/2 hrs, until the lamb comes off the bone easily.
6 servings
Thursday, May 7, 2009
Salmon with Lemon-Thyme Vinaigrette
Salmon:
6 6-oz salmon fillets
olive oil cooking spray
1 tsp fresh thyme leaves, or 1/2 tsp dried
salt & pepper to taste
Preheat oven to 400F. Spray a baking dish with cooking spray. Place the fillets in the dish skin side down, spray generously with cooking spray, and sprinkle with salt, pepper and thyme. Bake 10-12 min. or until fish flakes easily. Serve drizzled with the vinaigrette.
Vinaigrette:
1/4 c. white wine vinegar
1/4 c. lemon juice
1 tsp grated lemon rind
4 tsp Dijon mustard
1/2 tsp salt
2 tbl chopped fresh parsley
2 tbl chopped scallions
1 tsp fresh thyme leaves, or 1/2 tsp dried
1/2 c. olive oil
Whiz all ingredients except olive oil in a mini food processor. With the processor running, slowly add olive oil and process until smooth.
6 servings
6 6-oz salmon fillets
olive oil cooking spray
1 tsp fresh thyme leaves, or 1/2 tsp dried
salt & pepper to taste
Preheat oven to 400F. Spray a baking dish with cooking spray. Place the fillets in the dish skin side down, spray generously with cooking spray, and sprinkle with salt, pepper and thyme. Bake 10-12 min. or until fish flakes easily. Serve drizzled with the vinaigrette.
Vinaigrette:
1/4 c. white wine vinegar
1/4 c. lemon juice
1 tsp grated lemon rind
4 tsp Dijon mustard
1/2 tsp salt
2 tbl chopped fresh parsley
2 tbl chopped scallions
1 tsp fresh thyme leaves, or 1/2 tsp dried
1/2 c. olive oil
Whiz all ingredients except olive oil in a mini food processor. With the processor running, slowly add olive oil and process until smooth.
6 servings
Cucumbers in Dill Sauce
6 medium cucumbers, peeled, halved lengthwise, seeded and sliced thin
1/2 c. tarragon or white wine vinegar
1 tsp salt
1 tbl sugar or Splenda
2 tbl minced onion
1/2 tsp black pepper
4 tbl chopped fresh dill, or 2 tbl dried
Combine the sliced cucumber with 2 tbl of the vinegar, the salt, and 1-1/2 tsp of the sugar. Let stand 10 min. Drain and set aside in a bowl.
Whisk together the remaining vinegar and sugar. Add the onion, pepper and dill. Toss together with the cucumber slices. Refrigerate 30 min.
6 servings
1/2 c. tarragon or white wine vinegar
1 tsp salt
1 tbl sugar or Splenda
2 tbl minced onion
1/2 tsp black pepper
4 tbl chopped fresh dill, or 2 tbl dried
Combine the sliced cucumber with 2 tbl of the vinegar, the salt, and 1-1/2 tsp of the sugar. Let stand 10 min. Drain and set aside in a bowl.
Whisk together the remaining vinegar and sugar. Add the onion, pepper and dill. Toss together with the cucumber slices. Refrigerate 30 min.
6 servings
Chicken Sausage Patties
1 lb ground chicken or turkey
1 clove garlic, minced
1/4 c. chopped fresh parsley
1/4 tsp ground thyme
1/8 tsp ground sage
1/8 tsp cayenne pepper
1/2 tsp black pepper
1 tsp salt
2 large egg whites
2 tbl canola oil
more canola oil for frying if desired
bread crumbs to dredge patties in
Combine chicken, garlic, seasonings, egg whites and 2 tbl oil in a bowl. Form into 12 balls, then flatten the balls into patties. Dredge the patties in bread crumbs and refrigerate 30 min.
Spray a large nonstick skillet with cooking spray. If desired, heat more canola oil in the skillet over medium-high heat. Brown the patties in the skillet on both sides, 3-4 min. per side.
6 servings
1 clove garlic, minced
1/4 c. chopped fresh parsley
1/4 tsp ground thyme
1/8 tsp ground sage
1/8 tsp cayenne pepper
1/2 tsp black pepper
1 tsp salt
2 large egg whites
2 tbl canola oil
more canola oil for frying if desired
bread crumbs to dredge patties in
Combine chicken, garlic, seasonings, egg whites and 2 tbl oil in a bowl. Form into 12 balls, then flatten the balls into patties. Dredge the patties in bread crumbs and refrigerate 30 min.
Spray a large nonstick skillet with cooking spray. If desired, heat more canola oil in the skillet over medium-high heat. Brown the patties in the skillet on both sides, 3-4 min. per side.
6 servings
Sweet Potato Salad
4 baked medium sweet potatoes, cooled and peeled after baking, then cubed
1 medium red onion, chopped
2 tsp kosher salt
1 garlic clove, minced
1 tsp hot pepper sauce (or to taste)
4 tbl lemon juice
1 c. light mayonnaise
1 tbl curry powder
1/4 c. chopped fresh cilantro
Toss the onion with the salt and drain in a colander for 20 min.
Combine the garlic, hot pepper sauce, lemon juice, mayo, curry powder and cilantro in a large bowl. Add the potato cubes and toss to coat. Refrigerate 30 min.
6 servings
1 medium red onion, chopped
2 tsp kosher salt
1 garlic clove, minced
1 tsp hot pepper sauce (or to taste)
4 tbl lemon juice
1 c. light mayonnaise
1 tbl curry powder
1/4 c. chopped fresh cilantro
Toss the onion with the salt and drain in a colander for 20 min.
Combine the garlic, hot pepper sauce, lemon juice, mayo, curry powder and cilantro in a large bowl. Add the potato cubes and toss to coat. Refrigerate 30 min.
6 servings
Jicama & Orange Salad
1 medium jicama, peeled and cut into 1/4" x 3" strips
1/2 c. orange juice
2 oranges, peeled and sectioned
2 tbl lime juice
kosher salt to taste
1/2 c. chopped fresh cilantro
Toss ingredients together in a bowl.
6 servings
1/2 c. orange juice
2 oranges, peeled and sectioned
2 tbl lime juice
kosher salt to taste
1/2 c. chopped fresh cilantro
Toss ingredients together in a bowl.
6 servings
Horseradish Sauce
This is very good with beef or fish.
1/2 c. light sour cream
1/4 tsp garlic powder
1 tsp lemon pepper
2 tbl prepared horseradish
Combine in small bowl.
1/2 c. light sour cream
1/4 tsp garlic powder
1 tsp lemon pepper
2 tbl prepared horseradish
Combine in small bowl.
Zucchini & Mushroom Casserole
1 tbl olive oil
1 lb. sliced mushrooms
2 medium zucchini, trimmed and diced
3 scallions, chopped
2 tbl flour
1 c. chicken broth
1 tbl Worcestershire sauce
1 tsp fresh thyme leaves, or 1/2 tsp dried
salt and pepper to taste
1/2 c. light sour cream
2 c. fresh breadcrumbs
1/2 c. grated Parmesan cheese
Preheat oven to 350F. Spray a baking dish with cooking spray.
In a large nonstick skillet, heat oil over medium heat. Add mushrooms, zucchini and scallions and saute until veggies are beginning to soften, about 10 min. Sprinkle flour over the veggies, cook and stir 2 min. Add broth, Worcestershire, thyme, salt & pepper and simmer, stirring constantly, for 4-5 min. or until thickened. Remove from heat and stir in sour cream. Pour into prepared baking dish. Sprinkle with bread crumbs and Parmesan. Bake 30 min. or until bubbly and golden brown.
6-8 servings
1 lb. sliced mushrooms
2 medium zucchini, trimmed and diced
3 scallions, chopped
2 tbl flour
1 c. chicken broth
1 tbl Worcestershire sauce
1 tsp fresh thyme leaves, or 1/2 tsp dried
salt and pepper to taste
1/2 c. light sour cream
2 c. fresh breadcrumbs
1/2 c. grated Parmesan cheese
Preheat oven to 350F. Spray a baking dish with cooking spray.
In a large nonstick skillet, heat oil over medium heat. Add mushrooms, zucchini and scallions and saute until veggies are beginning to soften, about 10 min. Sprinkle flour over the veggies, cook and stir 2 min. Add broth, Worcestershire, thyme, salt & pepper and simmer, stirring constantly, for 4-5 min. or until thickened. Remove from heat and stir in sour cream. Pour into prepared baking dish. Sprinkle with bread crumbs and Parmesan. Bake 30 min. or until bubbly and golden brown.
6-8 servings
Mexican Style Veggy Salad
4 tomatoes, roughly chopped
kosher salt
1 10-oz pkg frozen corn, thawed & drained
1 medium red onion, chopped
1 8-oz jicama, peeled and cubed
2 ripe avocados, pitted, peeled and cubed
4 tbl lime juice
1 garlic clove, minced
1 tsp hot pepper sauce (or to taste)
2 tbl chopped fresh cilantro
1/4 c. olive oil
Toss the tomatoes with a liberal sprinkle of kosher salt and drain in a colander for 30 min.
Combine the lime juice, garlic, hot pepper sauce, cilantro and olive oil in a large bowl. Add the drained tomatoes and the rest of the ingredients and toss.
8 servings
kosher salt
1 10-oz pkg frozen corn, thawed & drained
1 medium red onion, chopped
1 8-oz jicama, peeled and cubed
2 ripe avocados, pitted, peeled and cubed
4 tbl lime juice
1 garlic clove, minced
1 tsp hot pepper sauce (or to taste)
2 tbl chopped fresh cilantro
1/4 c. olive oil
Toss the tomatoes with a liberal sprinkle of kosher salt and drain in a colander for 30 min.
Combine the lime juice, garlic, hot pepper sauce, cilantro and olive oil in a large bowl. Add the drained tomatoes and the rest of the ingredients and toss.
8 servings
BBQ Beans with Beef
2 tbl water
1 onion, chopped
3/4 lb lean ground beef (can substitute turkey)
1 garlic clove, minced
3/4 c. ketchup
1/3 c. yellow mustard
1/4 c. Splenda brown sugar blend
2 tbl Worcestershire sauce
1 tbl paprika
1 tbl chili powder
1 tsp dried thyme
1 bay leaf
salt & pepper to taste
2 cans pinto beans, drained & rinsed
In a large nonstick skillet, cook the water and onion over medium-high heat, stirring often, until onion begins to soften, about 10 min. Add ground beef and garlic. Cook and stir until meat is browned, 5-7 min. Add the rest of the ingredients and stir well. Cook, stirring occasionally, for 10 min. or until bubbly. Remove bay leaf and serve.
6-8 servings
1 onion, chopped
3/4 lb lean ground beef (can substitute turkey)
1 garlic clove, minced
3/4 c. ketchup
1/3 c. yellow mustard
1/4 c. Splenda brown sugar blend
2 tbl Worcestershire sauce
1 tbl paprika
1 tbl chili powder
1 tsp dried thyme
1 bay leaf
salt & pepper to taste
2 cans pinto beans, drained & rinsed
In a large nonstick skillet, cook the water and onion over medium-high heat, stirring often, until onion begins to soften, about 10 min. Add ground beef and garlic. Cook and stir until meat is browned, 5-7 min. Add the rest of the ingredients and stir well. Cook, stirring occasionally, for 10 min. or until bubbly. Remove bay leaf and serve.
6-8 servings
Oven Fries
1/4 c. olive oil
6 medium russet potatoes (about 1-1/2 lbs), cut into thin French-fries
salt & pepper to taste
paprika to taste (optional)
Preheat the oven to 500F.
Combine the oil, potatoes, salt, pepper and paprika until potatoes are well coated. Place potatoes in a single layer on a large non-stick baking sheet. Place tray on top rack of oven and cook 7 min. Remove from oven and turn potatoes. Return to oven and cook until golden brown, about 7 more minutes.
6 servings
6 medium russet potatoes (about 1-1/2 lbs), cut into thin French-fries
salt & pepper to taste
paprika to taste (optional)
Preheat the oven to 500F.
Combine the oil, potatoes, salt, pepper and paprika until potatoes are well coated. Place potatoes in a single layer on a large non-stick baking sheet. Place tray on top rack of oven and cook 7 min. Remove from oven and turn potatoes. Return to oven and cook until golden brown, about 7 more minutes.
6 servings
Mustard Chicken
6 chicken legs, cut into drumstick and thigh pieces
salt and pepper to taste
1/4 c. prepared yellow mustard
2 tbl Worcestershire sauce
2 tbl white wine
Sprinkle the chicken with salt and pepper to taste. Put the chicken in a zip-loc plastic bag.
In a small bowl, combine mustard, Worcestershire, and wine. Pour over the chicken, seal the bag, and squish the bag to evenly coat the chicken with the marinade. Refrigerate 30 min.
Preheat the broiler. Spray a broiler pan with cooking spray. Remove the chicken from the marinade and place on the broiler pan skin-side down, reserving the marinade. Broil the chicken 8-10" from the heat, turning the chicken every 4-5 min. until the chicken is cooked (juices will run clear), about 15 min. total.
While the chicken is broiling, heat the reserved marinade to boiling in a small saucepan. Boil 1 min.
Serve the chicken drizzled with the heated marinade.
6-8 servings
salt and pepper to taste
1/4 c. prepared yellow mustard
2 tbl Worcestershire sauce
2 tbl white wine
Sprinkle the chicken with salt and pepper to taste. Put the chicken in a zip-loc plastic bag.
In a small bowl, combine mustard, Worcestershire, and wine. Pour over the chicken, seal the bag, and squish the bag to evenly coat the chicken with the marinade. Refrigerate 30 min.
Preheat the broiler. Spray a broiler pan with cooking spray. Remove the chicken from the marinade and place on the broiler pan skin-side down, reserving the marinade. Broil the chicken 8-10" from the heat, turning the chicken every 4-5 min. until the chicken is cooked (juices will run clear), about 15 min. total.
While the chicken is broiling, heat the reserved marinade to boiling in a small saucepan. Boil 1 min.
Serve the chicken drizzled with the heated marinade.
6-8 servings
Pork Chops with Fennel
4 pork chops, each 1" thick
salt & pepper to taste
flour for dredging
1 tbl olive oil
1 tsp fennel seeds, ground
1 cup white wine
3 cloves garlic, minced
Preheat the oven to 300F. Spray a baking dish with cooking spray.
In a large non-stick skillet, heat the oil over high heat, until almost smoking. Add the pork chops and cook 1 min. per side, until evenly browned. Set the skillet aside (you will use it later). Place the chops in the prepared baking dish. Sprinkle 1/2 tsp. fennel, 1/2 the garlic, plus salt and pepper to taste on each side. Pour the wine into the dish. Bake 15 min. or until just cooked through.
Remove the chops to a serving plate and keep warm. Pour the cooking liquid into the skillet and cook over medium heat about 1 min. Pour the sauce over the pork chops and serve.
4 servings
salt & pepper to taste
flour for dredging
1 tbl olive oil
1 tsp fennel seeds, ground
1 cup white wine
3 cloves garlic, minced
Preheat the oven to 300F. Spray a baking dish with cooking spray.
In a large non-stick skillet, heat the oil over high heat, until almost smoking. Add the pork chops and cook 1 min. per side, until evenly browned. Set the skillet aside (you will use it later). Place the chops in the prepared baking dish. Sprinkle 1/2 tsp. fennel, 1/2 the garlic, plus salt and pepper to taste on each side. Pour the wine into the dish. Bake 15 min. or until just cooked through.
Remove the chops to a serving plate and keep warm. Pour the cooking liquid into the skillet and cook over medium heat about 1 min. Pour the sauce over the pork chops and serve.
4 servings
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