Recipes for Contest Spring 2010
                           

1. Gnocchi with Zucchini Ribbons & Parsley Brown Butter

2. Barbeque Tempeh Sandwiches

 3. Almond-crusted Chicken Fingers
4. Meatloaf              
5. Citrus-Garlic Roasted Chicken

6. Chicken pasta with tomatoes and avocados
7. One-Pan Potato-Pepper Chicken

8. BEAN WITH BACON SOUP
9. Cajun Jambalaya
10. Italian Spinach and Chicken Skillet

11. Oven Baked Corn Dogs

12. Taco style tostadas

13. Tortellini Soup
14. Tater Tot Casserole

15. Beef & Vegetable Skewers

16. Cheese-Filled Italian Meat Loaves Recipe

17. Frito Pie Casserole

18. CRISPY RANCH CHICKEN

19. Salmon Filet with Mango Cilantro Salsa:
20. Thai Stir Fry
21. Vegetarian Dinner Nachos
22. Grilled Shrimp with Ginger and Lime
23. Grilled Salmon with Citrus-Tomato Salsa

24. Enchilada Pie
25. Chicken Broccoli Fettuccine

 26. Baked Sun Dried Tomatoes and Green Chili Chicken pasta.

 27. Pan Seared Creole Crab Cakes w/ Zesty Remoulade Sauce.

 28. Italian Garden Pasta

 29. Walnut veggie burgers
30. Southern Style Tuna Sandwich

 




VOTE for your TWO favorite recipes.

(Look for"Click here to vote in the Recipe Contest" under Week 8 in Moodle.)



1. Gnocchi with Zucchini Ribbons & Parsley Brown Butter

NOTES: My mom made Gnocchi with Zucchini Ribbons & Parsley Brown Butterone day for dinner. She used her new Pampered Chef tools to peel the zucchini, chop the shallots, and grate the nutmegs. I never liked zucchini but this was the most amazing dish my mom had ever served.

INGREDIENTS

  • 1 pound fresh or frozen gnocchi
  • 2 tablespoons butter
  • 2 medium shallots, chopped
  • 1 pound zucchini, (about 3 small), very thinly sliced lengthwise (see Tip)
  • 1 pint cherry tomatoes, halved
  • 1/2 teaspoon salt
  • 1/4 teaspoon grated nutmeg
  • Freshly ground pepper, to taste
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup chopped fresh parsley

METHOD

  1. Bring a large saucepan of water to a boil. Cook gnocchi until they float, 3 to 5 minutes or according to package directions. Drain.
  2. Meanwhile, melt butter in a large skillet over medium-high heat. Cook until the butter is beginning to brown, about 2 minutes. Add shallots and zucchini and cook, stirring often, until softened, 2 to 3 minutes. Add tomatoes, salt, nutmeg and pepper and continue cooking, stirring often, until the tomatoes are just starting to break down, 1 to 2 minutes. Stir in Parmesan and parsley. Add the gnocchi and toss to coat. Serve immediately.

YIELD: 4 servings, 1 1/2 cups each

PREP TIME: about 20 minutes

ACCOMPANIMENTS: Nutrition

Per serving: 424 calories; 10 g fat (6 g sat, 0 g mono); 25 mg cholesterol; 66 g carbohydrates; 17 g protein; 5 g fiber; 753 mg sodium; 539 mg potassium.

Nutrition Bonus: Vitamin C (75% daily value), Vitamin A (35% dv), Calcium (28% dv)

4 1/2 Carbohydrate Serving

Exchanges: 2 1/2 starch, 2 vegetable, 1 medium-fat meat, 1 fat




2. Barbeque Tempeh Sandwiches

Description: I have had barbeque tempeh at the Blossoming Lotus, a vegan restaurant in Portland. It was my first experience with tempeh and I fell in love, its amazing. We chose this recipe because we want to try something different as well as healthy. We found this to be a good nutritional vegan dish. I found this recipe at allrecipes.com.

Notes: Amount Per Serving Calories: 375 | Total Fat: 11.5g | Cholesterol: 0mg

Ingredients:
• cup barbecue sauce, your choice
• 1 (8 ounce) package tempeh, crumbled
• 1 tablespoon vegetable oil
• 1 red bell pepper, seeded and chopped
• 1 green bell pepper, seeded and chopped
• 1 medium onion, chopped
• 4 kaiser rolls, split and toasted

Method:
Pour the barbeque sauce into a medium bowl. Crumble the tempeh into the sauce, and let it marinate a little, about 10 minutes.
Heat oil in a skillet over medium heat. Add the red and green peppers, and the onion. Cook, stirring frequently until tender. Stir in the tempeh and barbeque sauce, and heat through.
Spoon the tempeh mixture onto kaiser rolls, and serve.

Yield: 4

Prep Time: 10 minutes Cook time: 15 minutes Overall time: 25 minutes
Accompaniments: green salad with vinaigrette recipe, the Kaiser rolls could be substituted for a wheat bun.

3. Almond-crusted Chicken Fingers

NOTES  I found this on the internet because my kids love chicken nuggets and fries and I wanted something the whole family could enjoy and would be good for us. My family loves this recipe.


INGREDIENTS      

Canola oil cooking spray

½ cup sliced almonds

¼ cup whole-wheat flour

1 ½ teaspoon paprika

½ teaspoon garlic powder

½ teaspoon dry mustard

¼ teaspoon salt

1/8   teaspoon freshly ground pepper

1 ½ teaspoon extra virgin olive oil

4 LG egg whites

1 pound chicken tenders

METHOD

1.  Preheat oven to 475. Line a baking sheet with foil. Set a wire rack on a baking sheet and coat it with cooking spray

2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor, process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running drizzle in oil; process until combined. Transfer the mixture to a shallow dish

3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. Place the tenders on the prepared rack and coat with cooking spray, turn and sray the other side.

4. bake the chicken fingers  until golden brown, crispy and no longer pink in the middle, 20 to 25 minutes
YIELD: 4 servings
PREP TIME: 20 minutes
ACCOMPANIMENTS: Serve with some very nice sweet potato fries, or my kids favorite a nice Mac and Cheese.

 

4.  Meatloaf

Notes: I make this about once a week, it is always a big hit.

Ingredients

1 lb. Ground beef or turkey (if using turkey add 1tbs olive oil)

1 pk onion soup mix

1/2 c. cooked brown rice

1 jar sun-dried tomatoes

1 egg

2 tbs. ketchup

1/4 c. ketchup (for top)

Method

Mix all ingredients in large bowl (saving the 1/4 c. ketchup for top). Put on to baking sheet. Shape meat loaf, then add 1/4 c. ketchup to top. Cook at 350 for 30-40 minutes or until done. Cool for 10 minutes and enjoy.

Yield: 4-6 servings

Prep Time: 10 minutes

Accompaniments: steamed veggies and mashed potatoes


5. Garlic Roasted Chicken

Notes: I really like using this as a dinner meal because the citrus and garlic give the chicken a nice tangy flavor, and the citrus also seems to give the chicken a “fresh” flavor.

Ingredients:
4 large bone-in, skin on chicken breasts, about 3 pounds
4 large whole chicken thighs, about 2 pounds
1/2 navel orange, zested, plus the juice of 1 whole orange
2 limes, 1 zested, both juiced
1/2 cup extra-virgin olive oil
4 large cloves garlic, peeled and smashed
1 teaspoon kosher salt, plus more for seasoning
Freshly cracked black pepper

Method:
Put the chicken in a large nonmetalic bowl. Put the orange and lime zests in a small bowl and add the fruit juices. Whisk in the olive oil, garlic, 1 teaspoon salt, and a generous grind of black pepper. Pour the marinade over the chicken and toss until well coated. Marinate for 15 minutes.

Preheat the oven to 375 degrees F. Put a rack on a rimmed baking sheet. With tongs, remove the chicken pieces from the marinade and arrange them on the rack leaving space between each piece. Drizzle a small spoonful of the marinade over the top of each chicken piece; season well with salt and pepper, to taste. Roast until the chicken is cooked through and the juices run clear when meat is pierced with a knife, about 45 minutes.
Transfer the chicken to a serving platter. Cool slightly before serving or let stand until room temperature before refrigerating for later use.
Yield:
4 to 6 servings

Prep Time:
About an hour



6. Chicken pasta with tomatoes and avocados

This is a quick and easy main course, its a combination of chicken, pasta, tomatoes and avocados.  I came up with it on a whim trying to use up ingredients that I had a abundance of one night. On the plus side its doesn't take a whole lot of time to prepare and you may have some of the stuff in your kitchen already. Its seems to be more of a spring and summer favorite in are house.

Ingredients

Two boxes of pasta in the flavor of Alfredo or sour cream and chive

2-3 chicken breasts.

1-2 fresh tomatoes diced (depends on size and preference)

1-2  avocados diced (depends on size and preference)

Prep Time 20 mins

Prepare pasta as directed on boxes, while pasta is cooking dice up chicken breast and cook it up with a little olive oil on the stove top. You can season with a little salt and pepper if desired. When the chicken is cook trough and pasta is completed combined them ( if chicken is in some fluids from cooking drain before combining) before serving top with desired amount of tomatoes and avocado.

Yields 4 servings

This recipes goes well with french or garlic bread and a lite salad.


7. One-Pan Potato-Pepper Chicken

Notes: I love this recipe because im not a big "red meat person."  Instead of the traditional meat and potatos it uses chicken and potatos.

Ingredients: 

1 tablespoon olive, canola, or soybean oil

8 medium unpeeled red potatos, thinly sliced

1 lb boneless, skinless chicken breasts, cut into thin strips

1 medium red bell pepper, cut into thin strips

1 teaspoon garlic salt

Method:

Spray 12 inch skillet with cooking spray.  Add oil and heat over medium heat.  Add potatos, chicken, and bell pepper to skillet.  Sprinkle with garlic salt.

Cook 15-20 minutes, stirring frequently, until chicken is no longer pink in center and potatos are tender.

Prep Time: 30 minutes

Accompaniments:  Condiments ( if desired extra flavor for potatos and chicken)

1
tablespoon olive, canola or soybean oil
8
medium unpeeled red potatoes, thinly sliced
1
lb boneless skinless chicken breasts, cut into thin strips
1
medium red bell pepper, cut into thin strips
1
teaspoon garlic salt
1
tablespoon olive, canola or soybean oil
8
medium unpeeled red potatoes, thinly sliced
1
lb boneless skinless chicken breasts, cut into thin strips
1
medium red bell pepper, cut into thin strips
1
teaspoon garlic salt


8. BEAN WITH BACON SOUP

NOTES: This is a delicious, hearty, quick cooking soup. It’s a perfect meal served with a side salad and crusty bread. We have made this recipe. It is kid tested and approved. We appreciate Satter’s approval of the use of bacon.

INGREDIENTS

3 slices of bacon, chopped

1 cup chopped onion

1 T chili powder

1 ½ t dry mustard

1 ½ cup water

2 T brown sugar

1 T red wine vinegar

2 (15 oz) cans cannellini beans or other white beans, drained

1 (14 oz) can dices tomatoes with garlic and onions, un-drained.

METHOD

Cook bacon in a large saucepan over medium-high heat until crisp. Remove bacon from pan, reserving drippings in pan. Add onion, chili powder, and mustard to drippings in pan; sauté 3 minutes. Stir in bacon, water, and remaining ingredients; bring to a boil. Reduce heat, and simmer 7 minutes. Partially mash beans with a potato masher.

YIELD: 4 servings

PREP TIME: about ½ hour

ACCOMPANIMENTS: side salad and crusty bread and butter


9. Cajun Jambalaya

Notes: I (Christine) actually saw it being cooked on food tv network and thought it looked delicious that I had to give it a try. Although there are a lot of ingredients, you can prepare them all ahead of time if you know that you will be cooking it the following day or even that night. It's not a dish that I cook often but does get requested by my family around birthdays. I think this is a great recipe because you can add or take out ingredients that someone doesn't like. For example my father in law doesn't like green peppers and celery, so I actually will cut the amount in half. For my family, since we like vegetables, I will add a few more than what it calls for. Even the meat can be substituted, if you are not a fan of shrimp, add more chicken or the sausage. If you don't like it spicy (andouille sausage) you can replace it with just regular sausage. My partner has not tried this recipe out but said she would actually like to try it, because it sounded appealing to her because you can leave out or add more of a certain ingredient.

INGREDIENTS
METHOD

In a bowl combine shrimp, chicken and Creole seasoning, and work in seasoning well. In a large saucepan heat oil over high heat with onion, pepper and celery, 3 minutes. Add garlic, tomatoes, bay leaves, Worcestershire and hot sauces. Stir in rice and slowly add broth. Reduce heat to medium and cook until rice absorbs liquid and becomes tender, stirring occasionally, about 15 minutes. When rice is just tender add shrimp and chicken mixture and sausage. Cook until meat is done, about 10 minutes more. Season to taste with salt, pepper and Creole seasoning.

YIELD 4 servings

PREP TIME 50 min (cooking and prepping)

ESSENCE

Combine all ingredients thoroughly.

ACCOMPINANTS

I usually serve this along with a green salad and french bread, I think it pairs up quite nicely.


10. Italian Spinach and Chicken Skillet

Notes: I found this recipe online (tasteofhome.com) I love this website it has always been a good source to find a easy meal to make.

Ingredients:

2 cups uncooked whole wheat noodles
2 cups sliced mushrooms
2 teaspoons Crisco oil
1 garlic clove, minced
1 can (14 ½ oz) diced tomatoes drained
1 can condensed cream of chicken soup
¾ cup spaghetti sauce
2 cups cubed chicken
1 package frozen spinach – thawed and squeezed
¼ cup shredded parmesan cheese
1 ½ teaspoon Italian seasoning
½ cup shredded mozzarella cheese

Method

-Cook noodles as directed on box
-sauté mushrooms in oil, add in garlic, sauté for 30 more seconds.
-Stir in tomatoes, soup, spaghetti sauce, and chicken, spinach, parmesan cheese, Italian season. Cook for 5-8 minutes.
-Drain noodles and toss in mixture
-sprinkle with mozzarella cheese and serve.

Yield
4 servings

Prep Time
30 minutes

Accompaniments

Some bread would be a nice side with the pasta.


11. Oven Baked Corn Dogs

 

Notes:This is one of my son’s favorite recipes.  I served this at a Super Bowl party also, in Phoenix when the Cardinals were playing, and they were a huge hit.  It is a quick and easy recipe and they are so much better than the frozen version.  Give them a try.

 

Ingredients

 

2 boxes corn muffin mix, 8 1/2 ounces each (recommended: Jiffy brand)

1 cup all-purpose flour

2 eggs                                                

3/4 cup milk                                                                         

1/2 stick butter, melted

1 tablespoon chili powder, (eyeball it in your palm)     

2 teaspoons cumin, (eyeball it)

2 scallions, finely chopped                                                 

8 jumbo pork or beef franks

2 teaspoons cayenne pepper sauce (recommended: Tabasco or Frank's Red Hot

 

Method

Pre-heat oven to 425°F.

In a shallow dish, combine muffin mix with flour, then stir in eggs, milk and melted butter. Season the mix with chili powder, cumin, cayenne and scallions. The batter will be thick, like sticky biscuit dough. Place a hot dog in the bowl of batter and swoosh it around to coat it. Remove coated dog to a nonstick cookie sheet and use your fingers to spread batter on any exposed dog spots. Don't coat it too thick, just shy of 1/2-inch should do the trick. If it's too thick it will just slide off the dog while it's baking, leaving the dog exposed. If that happens don't sweat it, they will still taste great. Repeat until all 8 are coated. Bake 12-15 minutes or until evenly deep brown all over.

 

 

Yield:  8 Corndogs

Prep Time:About 3o minutes

Accompaniments:Cole Slaw, Fruit Salad, and Potato Chips


12. Taco style tostadas

Notes: This is one of our family favorites which is quick and easy and fun to eat. It's nice beacuse it's a whole meal in one, and left over meats are great to use. My grandmother learned to make this in Southern California from her hispanic friends and had cherished it since.

Ingredients:

1 lb. hamburger (may substitute chopped or shredded pork or chicken)   

taco seasoning mix

1 can refried beans

8 corn tortillas

3/4 c. oil

1 c. grated cheese

2 c. shredded lettuce

1-2 sliced tomatoes

1/2 c. thinly sliced green onions

1 sliced avacodo

1 c. sour cream

1/2 c. salsa (optional)

Method: In a large skillet cook ground beef until brown; drain off fat. Stir in water and taco seasoning mix. Bring to boil; reduce heat. Simmer uncovered 15-20 minutes. Meanwhile shred lettuce, chop onions, and slice tomatoes. Peel and slice avacodo. Heat beans in microwavable container until hot. Heat oil in small skillet on med-high, fry corn tortillas until lightly golden. Place on paper towels to drain. Arrange individual containers buffet style and serve. (Usually corn tortilla, beans, meat, lettuce, cheese, tomato, sour cream, green onions, avacodo, and salsa.)

Yield: 8 tostadas

Prep time: About 30 minutes

Accompaniments: Spanish friend rice



13. Tortellini Soup

 

NOTES: It’s a recipe that we found on Rachael Ray’s website. It sounded really good and looked simple to make. So we made it and it is delicious.

 

INGREDIENTS

·         2 quart chicken stock

·         2 bags tortellini (32 ounces), dried or fresh, regular or whole grain

·         2 handfuls of spinach

·         Zest of 1 lemon

·         Freshly grated Parmigiano-Reggiano cheese

 

METHDOD

Place a medium pot over medium-high heat and bring the stock to a boil. Drop the tortellini into the pot and cook, according to the package directions. In the last 30 seconds of cooking, add the spinach and lemon zest into the pot. Season with salt and pepper and garnish each serving with some freshly grated Parmigiano-Reggiano cheese.

 

YIELD: 4 bowls of soup

 

PREP TIME: about 30 min

 

ACCOMPANIMENTS: a loaf of French bread.


14. Tater Tot Casserole

 

Notes: This is a family favorite in both of our households and has been made many times and modified a little many ways. We think this recipe is great because you can prep it ahead of time and then stick it in the fridge and just pop it in the oven if you have a busy day with children’s sports, meetings or school events. This is also the type of dish that you can make and take over to someone say when they just had a baby or an illness in the family as way to help them out since it keeps well.

 

 

INGREDIENTS

 

1 pound ground beef or turkey cooked & drained

1 to 2 cans green beans or corn or broccoli

1 package tater tots

1 can cream of mushroom soup

1 can cream of chicken soup

1 soup can of milk

2 cups shredded cheddar cheese

 

METHOD

Place beef in bottom of casserole layer green beans then tater tots on top of beef. Combine soups and milk, mix well. Add 1 & 1/2 cups cheese to soup mixture and pour over tater tots. Sprinkle remaining cheese over top. Bake @ 350 for 45 minutes to 1 hour or until center is hot.

YIELD: serves 6-8 people

PREP TIME: 15 minutes

ACCOMPANIMENTS: Fresh green salad, and fresh whole wheat rolls



15. Beef & Vegetable Skewers

Notes: My family and I love to BBO at any time winter or summer and this is one of our favorites meals. Please try this you will love it as we do.

Ingredients:

· 2 pounds top sirloin steak, cut in 1½-inch cubes

· ½ cup vegetable oil

· ⅓ cup lime juice

· 2 packets (1 ounce each) Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix

· 1 teaspoon ground cumin

· ½ teaspoon black pepper

· 2 small zucchini, each cut in six pieces

· 1 large red pepper, cut in 1½-inch squares

· ½ pound medium whole mushrooms

· Bamboo skewers

Method:

Place bamboo skewers in a dish of hot water. Soak at least 1 hour. This helps prevent scorching.

Place steak cubes in a dish. In a small bowl, whisk together the oil, lime juice, dressing mix, cumin and pepper. Reserve ⅓ cup of this marinade for the vegetables. Pour remaining marinade over the steak. Cover and refrigerate overnight or marinate at room temperature for 2–3 hours.

Thread steak cubes on skewers. Broil 4 inches from the heat for 5 minutes; turn and continue to broil for 3–4 minutes or to desired doneness. Toss vegetables with reserved marinade. Skewer and broil about 4 minutes or until done. Prep time Yield: 6 serving

Prep Time:About 30 minutes, “Marinade overnight for best results.”BBO about 4 minutes or until done.

Accompaniment: low in fat and the foods melts in your mouth. It’s very tasty.ENJOY!!!!!



16. Cheese-Filled Italian Meat Loaves Recipe

NOTES: After finding this recipe I made it and it was great. I intend to make it annually for family gatherings.

INGREDIENTS

3/4 pound extra-lean ground beef
3/4 pound Italian sausage
1/2 cup Italian-style bread crumbs
1/2 cup pizza sauce
1/4 teaspoon pepper
1 large egg, beaten
3 ounces Mozzarella Cheese, cut into 18 cubes
1/2 cup pizza sauce, heated

METHOD

Heat oven to 350°F. Combine beef, sausage, bread crumbs, 1/2 cup pizza sauce, pepper and egg in medium bowl. Form beef mixture into 6 individual, oval-shaped loaves. Insert 3 cubes cheese into center of each loaf, reshaping loaves if necessary. Place loaves into ungreased 13x9-inch baking pan. Bake for 30 to 45 minutes or until loaves are no longer pink in center (some cheese may come out during baking). To serve, spoon remaining 1/2 heated pizza sauce over meat loaves.
Note: Substitute your favorite spaghetti sauce for the pizza sauce if preferred.

YIELD: 6 slices

PREP TIME: about one hour

ACCOMPANIMENTS: Prego spaghetti sauce



17. Frito Pie Casserole

Note:I received this recipe in 1992 from a friend who valued quick fixings. It's really simple and if you like TacoBell this is similiar in taste.

Ingredients: 1lb Ground Beef, 1 large can of Rosarita Beans, 1 pkg of mild Taco Seasoning,1 bag of Fritos, 2lbs of Medium Shredded Cheese, ( Med Pace Picante Sauce, Sour Cream: Toppings after cooked and placed on plate)

Method:1. Cook ground beef in skillet(Drain)2. Add taco seasoning with 3/4  cup of water stir and simmer on low for 5-10 min. 3. Heat beans in pot til meat is simmered. 4. Transfer meat to beans and stir for a few minutes.5 Transfer meat and beans to casserole dish and spread. 6. Layer with shredded cheese til covered .7. Add Fritos and spread evenly. 8. Add last layer of shredded cheese til covered. 9. Bake at 350 for 10 min on middle rack. 10. Take out and let cool a few minutes.11. Cut and place on plate and add optional toppings of Pace & Sour Cream if preferred.

Yield: 6-8 squares

Prep Time: 40 min total

Accompaniments: Green Salad & Milk


18. CRISPY RANCH CHICKEN


NOTES:We have always loved chicken and finding new ways to cook it. So just last week I found this recipe and tried it and my family loved it I think its a new favorite.


INGREDIENTS

SERVES 4

2 cups crispy rice cereal

½ cup grated Parmesan

cheese

1 envelope (1oz.)

ranch salad

dressing mix

2 egg whites, beaten

8 skinless, boneless

chicken thighs (about 5 oz. Each)


METHOD


Preheat oven to 350F. Spray a large baking sheet with nonstick cooking spray.

Combine the rice cereal,Parmesan and ranch salad dressing mix in a large bowl.

Place beaten egg whites in a medium bowl. Dip each chicken thight in egg whites and then in the cereal mixture to coat evenly.

Arrange the coated chicken on the prepped backing sheet. Back until golden and juices run clear when chicken is pierced with a knife, 20-35 min. Serve hot.


YIELD:8 Pieces of chicken

PREP TIME: 10 mins. Bake time 20-25 mins.

ACCOMPANIMENTS: mashed potatoes, salad


19.  Salmon Filet with Mango Cilantro Salsa:


Notes: I love it! You can even cook it on the bbq wrapped in aluminum foil for that smoky taste that goes really well with the salsa. It's a good source of healthy fats and vitamins; It is a very satisfying meal.

Nutrition Information: 245 calories, 7 g fat, 35 g protein, 11 g carbohydrate, 2 g dietary fiber, 88 mg cholesterol, 251 mg sodium.

Salmon Filet with Mango Cilantro Salsa:
INGREDIENTS:

4 6-ounce portions salmon filet

Mango Cilantro Salsa:

1 ripe mango, peeled and ½-inch diced
¼ cup chopped scallion, green part only
¼ cup diced red bell pepper
1 tablespoon finely diced fresh jalapeno
1 tablespoon chopped fresh cilantro
1 small clove garlic, minced
1 tablespoon freshly squeezed lime juice
¼ teaspoon salt
½ teaspoon extra-virgin olive oil
METHOD:

Bake salmon filet at 400ºF for 15 to 20 minutes, depending on the thickness of the salmon. For Mango Cilantro Salsa, lightly toss all ingredients in bowl. Chill in refrigerator for at least 1 hour for flavors to meld. Serve salsa as an accompaniment to salmon. Mango Cilantro Salsa also goes nicely with grilled meat or chicken.

YIELD: 4 servings

Accompaniments: corn on the cob.



20. Thai Stir Fry

NOTES: We live together in Cottage Grove with a houseful of friends and when it comes time to make a big meal for the whole group, everybody loves stir fry. We chose not to put meat in this meal but it can easily be added as a flavorful nice touch.
INGREDIENTS
Noodles:
4 cups of rice noodles
8 cups of water
Vegetables:
1 sweet onion, minced
1 green onion, minced
1/2 green pepper, minced
1/2 red pepper, minced
1/2 orange pepper, minced
5 mushrooms, minced
3 celery stocks, minced
2 garlic cloves, minced
1/2 cup of broccoli
1/2 cup of shredded carrots
1/2 cup of bean sprouts
Peanut Sauce:
4 tablespoons of coconut oil
3/4 cup of crunchy peanut butter
1 1/2 cup of unsweetened coconut milk
1/4 cup freshly squeezed lemon juice
2 tablespoons soy sauce
2 tablespoons molasses or brown sugar
1 teaspoon of fresh ginger root, minced
2 garlic cloves, minced
cayenne pepper (to your taste depending how spicy you would like it)
METHOD
Peanut sauce:
Make the peanut sauce by combining the 7 ingredients (peanut butter through garlic) in a saucepan.
Season to taste with cayenne pepper. Cook over moderate heat, stirring constantly, until the sauce is as thick as heavy cream (about 15 minutes).
Transfer to a food processor or blender and purée briefly. Add unsweetened coconut milk and blend until smooth.
This mixture can be made several hours ahead and stored in the refrigerator. Bring to room temperature before serving.
Noodles: Bring a large pot of water to boil, then remove from heat. Dunk in the rice noodles. Soak the noodles until soft enough to eat, but still firm and a little "crunchy". Drain and rinse the noodles thoroughly with cold water. Set aside. Avoid over-softening the noodles at this point, as they will be fried later, and you want them to turn out chewy, not soggy.
Vegetables:
While the pasta is soaking put a large wok pan on medium heat and add coconut oil. Once pan is heated add the onions, peppers, celery, garlic, and broccoli. Saute until tender. Then, add the mushrooms, bean sprouts, carrots, and saute until tender. When the vegetables and noodles are ready, add the noddles to the wok with a tad of oil. Fry for about 4-5 minutes or until noodles are tender.
YIELD: Serves about 6 people
PREP TIME: about one hour
ACCOMPANIMENTS: applesauce and a simple green salad



21. Vegetarian Dinner Nachos

NOTES: I (MK) make this the day after we’ve had fajitas or bean burritos, because we have all these ingredients ready to go. It’s a great way to use up taco leftovers! My vegetarian 8-year-old loves them.

INGREDIENTS: Tortilla chips (I like Juanita’s brand, just salty enough); 1 can vegetarian refried beans; cheddar and pepper jack cheese; 1 small can sliced olives, drained; 2 Roma tomatoes, diced; Half an onion, diced; Half a green bell pepper, diced. Vegetable oil for cooking.

METHOD: In a small frying pan sauté the onion and green bell pepper in vegetable oil until the onion is lightly browned. Remove to a paper towel to soak up excess oil. Grate the cheeses, about 1/3 cup of each. Heat the refried beans in a microwave safe bowl according to directions on the can.

Place a thin layer of tortilla chips on a microwave-safe plate (see yield for more on plate size). Sprinkle a thin layer of a 50/50 mixture of the two cheeses over. Smear on beans, sprinkle with more cheese, the onions and bell pepper, and olives.

Heat in the microwave for 30 seconds to a minute, depending on power. Continue to microwave a minute at a time to avoid overcooking, until the cheese is nicely melted. Remove plate with oven mitts, it will be hot! Toss on diced tomatoes and any of the accompaniments you wish, or serve on the side for dipping.

YIELD: It’s easy to divide the ingredients up to make a small individual plate for each person (up to 4 small plates) or to make 2 large plates worth to be shared at the table.

PREP TIME: 20 minutes to a half hour for chopping and grating. Cook time for sautéing and microwaving should be less than 10 minutes.

ACCOMPANIMENTS: Serve with salsa, sour cream, and guacamole, plus more chips. Spanish rice on the side will make it a complete protein, too.



22. Grilled Shrimp with Ginger and Lime

 

NOTES:My partner discovered this recipe last summer. She just threw some things together and cooked it on the barbecue.  It is a light, summery meal with a lot of different textures. I have not tried it yet.

 

INGREDIENTS

 

Marinade

3 tablespoons fresh lime juice 

3 tablespoons extra virgin olive oil

1 tablespoon minced ginger

1 tablespoon brown sugar

1 teaspoon grated lime zest

1 teaspoon Asian toasted sesame oil

1 large garlic clove peeled and minced

 

1 lb large shrimp, peeled and deveined

2 limes, each cut into wedges

2 tablespoons chopped fresh cilantro

 

METHOD

In a large bowl, whisk together the lime juice, olive oil, ginger, brown sugar, lime zest, sesame oil, and garlic.  Add the shrimp to this marinade and toss to coat them thoroughly.  Cover the bowl with plastic wrap and refrigerate for 30 min to 1 hr

 

Preheat grill or broiler.  Thread shrimp and lime wedges onto 8 skewers, dividing them evenly and alternating them.

 

Cook the shrimp skewers on the grill directly over the heat, or 3 to 4 inches under the broiler, until they are uniformly bright pink, about 5 min. total cooking time, turning them once halfway through.  

YIELD: 8 skewers

PREP TIME: about one hour

ACCOMPANIMENTS: Serve the shrimp immediately over brown jasmine rice, sprinkled with cilantro.


23. Grilled Salmon with Citrus-Tomato Salsa

NOTES: I came across this recipe in a Cooking Light magazine and had to try it. Our family really enjoyed all the different tastes and aromas. We added brown rice to add whole grains.

INGREDIENTS

2 medium tomatoes (chopped)   
2 large naval oranges (peeled, sectioned and chopped)
2/3 cup sliced green onions
6 Tbsp. chopped cilantro
2 tsp finely chopped jalapenos (optional)
4 Tbsp I can't believe it's not butter sticks(or margarine)
4 Salmon fillets (about 1 lb.)

 

METHOD

Combine tomatoes, oranges, green onions, 4 Tbsp. cilantro and jalapenos into a large bowl. Season if desired with salt and pepper. Set aside. Blend I can't believe it's not butter or margarine and remaining cilantro and salt and pepper if desired in small bowl. Grill or broil salmon, brushing with cilantro spread, until salmon is opaque, turning once. Serve salsa with salmon.

YIELD: 4

PREP TIME: about 35 mins

ACCOMPANIMENTS: Brown rice (which should be started prior to salmon.) or Whole Wheat Noodles


24. Enchilada Pie

Notes: This is a favorite dish that has been in our family for years.

Ingedients:

2 8oz cans of tomatoe sauce

2 8oz cans of water

1 15 1/4 oz can of whole kernel corn (no salt added)

1/2 onion (chopped) (optional)

1 lbs.ground turkey

14 oz low-fat cheddar cheese (shredded)

2-4 tsp. chili powder (for flavor)

5 large whole wheat tortillas.

2-3 tsp. flour

a splash of vinegar

Method: pre-heat oven to 350 degrees, brown ground turkey in frying pan, In large sauce pan put both cans of tomatoe sauce, water, corn, flour, vinegar, and chili powder. Bring to a boil, let simmer 10-20 mins until desired thickness. Add the brown turkey to sauce pan. Whlie simmering, shred cheese, and make bite size pieces with the tortillas. In a 11by13 baking dish, step 1,put half of tortillas on the bottom of baking dish spread evenly. step 2, With a measuring cup, spread half the sauce mixture over the layer of tortillas.step 3, Sprinkle half shredded cheese over the layers, then repeat steps 1-3. Bake at 350 degrees for 20 minutes or until cheese is completely melted.

Yeild: 16 1 cup servings.

Prep time: about 40-45 minutes.

Accompaniments: A loaf of whole wheat garlic bread, and 1% lowfat cottage cheese.



25. Chicken Broccoli Fettuccine

NOTES: I have made this many times for my family at home.We have tried it with a number of different vegetables but broccoli is our favorite.

INGREDIENTS

4 quarts water

1 tsp salt

1 lb whole wheat fettuccine pasta

3 cups chopped fresh broccoli

1 lb boneless skinless chicken breasts, cut into bite sized pieces

2 T olive oil

3 cloves garlic, minced

1 T butter

4 oz (half regular package) cream cheese

1 cup grated parmesan cheese

¾ c milk, any type

1 tsp salt

¼ tsp pepper

METHOD:

In a large, 6 quart pot, bring water to boil.Add 1 tsp salt and pasta, cooking according to package directions.Add chopped broccoli to boiling pasta when 1 minute is left in cooking time.Drain and set aside.While pasta is cooking, heat olive oil over medium heat in large skillet.Add chicken and sauté for 6-7 minutes.Add garlic and butter and sauté another 2 minutes.Reduce heat to low and add cream cheese, stir to melt.Add parmesan cheese and stir to melt, then slowly add milk, and salt and pepper.Stir and cook 1 minute.Toss pasta, broccoli and chicken and sauce together.

YIELD: 12 cups, 6 servings

PREP TIME: about 45 minutes

ACCOMPANIMENTS: tossed green salad, garlic bread, more parmesan to sprinkle on top.



26. Baked Sun Dried Tomatoes and Green Chili Chicken pasta.

NOTES: Both our families loved the flavor that the tomatoes and chilies bring to this baked chicken and pasta dish. The addition of bacon, cheese and breadcrumbs adds flavor and texture complexity to the dish. We’ve substituted elbow and ziti macaroni for the wide egg noodles with rave reviews by family members. We hope you enjoy this recipe as much as our families!

INGREDIENTS:

1, 4 oz can diced green chilies

1 medium onion, diced

½ cup sliced mushrooms

1 cup sliced and drained sun dried tomatoes (drained of oil)

1 can cream of mushroom soup

1 can cream of celery soup

1 cup of sour cream (approximate)

4 oz of Italian blend shredded cheese (divided in half)

1 pound pasta (wide or spiral noodles, or ziti and elbow macaroni are all options).

¼ cup bread crumbs – unseasoned

2 tablespoon bacon bits

2 large chicken breasts, diced

2 tablespoon oil

METHOD:

Preheat oven to 350 degrees. In a large pot bring 5 quarts of water to a boil. While waiting for the water to boil, dice onion, mushrooms, and sun dried tomatoes. Sauté in oil. Add the pasta to the boiling water and cook until a little firm. Drain, rinse and place in buttered baking dish. Dice chicken in ½ inch pieces and add to mushroom mixture. When chicken is cooked add soups, sour cream and ½ cheese, cooking until hot. Place chicken mixture in noodles and toss. Top with remaining cheese, breadcrumbs and bacon bits and bake until breadcrumbs are toasted, approximately 20-30 minutes.

YEILD: serves four

PREP TIME: approximately 45 minutes

ACCOMPANIMENTS: Serve with green salad



27. Pan Seared Creole Crab Cakes w/ Zesty Remoulade Sauce.


Notes: This recipe is wonderful and a great way to impress your friends or family. I have been making these for years, and to this day I haven’t found a better crab cake anywhere. The Remoulade Sauce is below the Ingredients and is optional, but delicious. Double the recipe to keep extra sauce in your refrigerator it will store for about a month, and is good on other things.
2 Tbsp unsalted butter
1/2 cup finely shallots
1/2 cup finely chopped celery
1/4 cup seeded and finely chopped red bell pepper
1/4 cup seeded and finely chopped yellow bell pepper
1 tsp cayenne
1 tsp salt
1 Tbsp chopped garlic
1 lb. lump crabmeat, picked over to remove shells and cartilage (yes, we got the real deal!)
1/4 cup grated Parmesan cheese
2 Tbsp finely chopped fresh Italian parsley leaves
3 Tbsp Creole mustard (we couldn't find that -just used spicy brown mustard)
Juice of one fresh lemon (or 3 Tbsp)
1/2 cup good mayo
1 Tbsp Worcestershire sauce
1-1/2 cups panko Japanese bread crumbs (I also use whole wheat bread crumbs as well if you can’t find the panko.
1/4 cup all-purpose flour
2 eggs (for egg wash)

Remoulade Sauce (Optional, but recommended)

1/2 cup good mayo

Grated lemon Zest and juice from the lemon

2 tbsp hot sauce
2 Tbsp small-diced pickles
1 tsp course-grained mustard
1 Tbsp champagne or white wine vinegar
pinch kosher salt
pinch freshly ground black pepper

Place all ingredients in a food processor fitted with a steel blade and pulse several times until the pickles are finely chopped and all ingredients are well mixed but not pureed.



Yield: 8-10 cakes


Method:
Melt butter in a small sauté pan over medium heat. Add onions, celery, and bell peppers. Season with salt and cayenne. Cook, stirring, until the vegetables are soft and slightly golden, about 5 minutes. Add the garlic and cook, stirring, for 2 minutes. Cool for 5 minutes.

In a large mixing bowl, combine the crab meat, Parmesan, parsley, mustard, and lemon juice. In a separate bowl, mix the mayo, Worcestershire sauce, and hot pepper sauce together. Combine the cooled vegetable mixture with the crab mixture. Fold in the mayo mixture and 3/4 cup of breadcrumbs.

Divide combined mixture into 10 equal portions and form into 1-inch thick round patties. In a shallow bowl, combine the flour and season with Essence. In another bowl, whisk the egg with the water. In a third bowl, combine the remaining 3/4 cup bread crumbs and season with Essence.

Dredge the crab cakes first in seasoned flour, tapping off excess, then in egg wash, letting excess drip off. Lastly, dredge cakes into seasoned bread crumbs, coating cakes evenly. In a large sauté pan, heat oil. Gently lay the cakes, 3 to 4 at a time, and pan fry until lightly golden, about 3 minutes on each side. Drain cakes on paper towels and season.

PREP TIME: about one hour

ACCOMPANIMENTS: Served great with a fresh salad. Can also be served with steamed vegetables and whole grain rice.


28. Italian Garden Pasta

NOTES: I was trying to add more summer vegetables to my menu. So I added zuchini, yellow squash, and red peppers to one of my favorite Italian dishes. I used a Chicken sausage to cut sown on the saturated fat, and used whole grain pasta.
INGREDIENTS
2 T olive oil
1 lb Chicken sausage links (pesto or Italian flavored), cut into ½ inch slices
1 medium sweet onion, peeled and diced
2 cloves garlic, peeled and minced
1 red bell pepper - top cut off and core and seeds removed- diced
1 medium zucchini , ends removed and sliced into ¼ inch thick slices
1 medium yellow squash , ends removed and sliced into ¼ inch thick slices
2 cans Italian seasoned diced tomatoes
2 cans of reduced sodium chicken broth
10 oz of uncooked whole grain penne pasta
Kosher salt, pepper
METHOD
In a large sauce pan or Dutch oven ( you will need a lid) heat oil and sausage over medium heat till sausage is brown, stirring occasionally, about 7 minutes. Add onions and garlic and continue to cook for 3 minutes stirring often. Then add Peppers, zucchini, and squash and cook for three minutes more while stirring often to soften and heat up the veggies. Now add the canned tomatoes with juice and the broth and stir. Bring to a boil. After boil is reached add uncooked pasta, stir, then cover pot and cook for 10-12 minutes stirring occasionally. When noodles are tender, taste to see if you need to season with kosher salt and pepper. Remove from heat and let sit for 5 minutes while the flavors are absorbed into the pasta and vegetables. Spoon into bowls and serve.
YIELD: 4 large servings.
PREP TIME: about one hour
ACCOMPANIMENTS: some sort of bread always goes good with Italian dishes. A glass of red wine would be appropriate also.



29. Walnut veggie burgers

NOTES; This burger was actually much better than my mushroom swiss turkey burgers.
It was fun for the kids to eat and it was healthy for them which I liked. It could do with out
the walnuts if you prefered. But all in all, YUMMY!!
*'Sauté' means fry on med-high heat, stirring constantly. It's different from stir fry, which uses more heat,
and is the end step in cooking. Usually after sautéing, there's another step, like steaming or adding to a
soup or stew - in this case, adding the sautéed veggies to the walnut burger mix.




INGREDIATENTS;
* 2 cups packed cooked brown rice
* 1 cup chopped walnuts
* 1 Tblp olive oil
* 2 Tbsp minced red onion
* 1 - 2 cloves garlic (1 tsp minced)
* Tiny pinch cayenne pepper
* 1/2 tsp dried ginger powder
* 1 tsp dried basil leaf
* 1/2 tsp dried thyme leaf
* 1/4 tsp gr. rosemary
* 1/4 cup minced parsley
* Salt and pepper to taste
* 1/3 cup nutritional yeast

METHODS;

1. Wash and drain the rice. Bring to boil with 1 1/2 cup cold water and a pinch of salt. Cover and simmer for 30 - 45 minutes, until all liquid is absorbed
2. Meanwhile, chop the walnuts fine in a food processor or by hand
3. Heat the oil in a frying pan on medium low
4. Peel and mince the ginger and garlic
5. Clean the celery, and chop fine
6. Peel and trim the carrot, and grate
7. Turn the heat up under the fry pan to medium. *Sauté garlic, ginger, carrot and celery in oil 5 minutes or until soft
8. Mix rice, walnuts, veggies, parsley, herbs in food processor, or by hand
9. Add salt and pepper to taste
10. Mix in half the flour, until mixture forms a ball. Add more flour if it seems too sticky. The burger mix should be firm
11. If you don't want gluten, use 1/4 cup fine cornmeal + 1 Tbsp egg replacer or ground flax seeds. The mixture will be more crumbly
12. Heat a little oil in a large frying pan on medium. Divide the burger mixture into eight balls, flatten, and fry ten minutes on each side
13. These walnut burgers freeze well, so if you don't want to cook them all at once, freeze some of the patties between sheets of plastic wrap or wax paper, and seal in a bag to freeze until needed
14. Serve on buns with your favorite burger fixings. Or serve bunless with steamed veggies or a salad for a lower cal meal

YIELD: 6 burgers

PREP TIME: about an hour and five minutes



30. Southern Style Tuna Sandwich

Ingredients:

8 Slices of whole wheat bread

2 Cans of Albecore tuna

3 Egg whites

1 Sliced Apple

6 Tbsp. Mayonaise

Iceberg Lettuce

1 Sliced tomato

A splash of lemon Juice

A dash of salt and pepper

Method: You want to begin by boiling your egg whites and chopping the egg up. Then in a large mixing bowl you want to combine the tuna, egg whites, mayonaise,diced apple, lemon juice, and salt and pepper. Mix this all together. Toast the bread. Then you want to spread this on the bread and top it with the tomato and lettuce!