Recipes
for Contest
Spring 2008
#1:
Pumpkin Soup with Cilantro Pesto
#2: Hawaiian Calzone
#3: Cincinnati Chili
#4: Green Olive Chicken
and Couscous
#5: White Chicken Chili
#6: Pozole
#7: Orange Chicken Stir
Fry
#8:
Porcupine Meatballs
#9:
Fresh Asparagus & Chicken Casserole
#10: Chili & Cornbread
#11: Eggplant with Spicy
Sauce
#12: Stuffed Acorn Squash
Americana
#13: Polenta Surprise
#14: Chicken and Noodle
Casserole
#15: Ratatouille
#16: Schnitzel
#17: Mom's Quiche
#18: Vegetable and
Macaroni Al Forno
#19: Ziti with Broccoli
and Ricotta Sauce
#20: Homemade Eggrolls
#21: Chicken Casserole
#22: Holy Chicken &
Cheese
#23: Chile-Glazed Salmon
with Orange Salsa
#24: Sugar & Lime
Chicken with Coleslaw
#25: Lemon Chicken Pasta
Toss
#26: Chicken Marsala
#27: Potato Mustard
Chicken
#28: Stuffed Whole-Wheat
Pizza
#29: Chicken Cordon Bleu
II
#30: Japanese
Chicken-Scallion Rice Bowl
#31: Taco Salad
#32: Chicken Yumsticks
VOTE
for your TWO favorite
recipes.
(Look for"Click here to vote in
the Recipe Contest" under Week 8 in Moodle.)
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#1: Pumpkin Soup with Cilantro Pesto
NOTES: I have not personally tried this recipe yet, but do plan
on soon in the future.
INGREDIENTS:
* 2 cups fresh cilantro
* 1/2 cup toasted pine nuts
* 1/2 cup grated Parmesan cheese
* 4 cloves garlic, minced
* 1/2 tsp. salt
* 2 tsp. lemon juice
* 1/4 cup olive oil
* 4 (14 oz.) cans ready to serve chicken broth
* 2 (10-ounce) packages frozen corn, thawed
* 1 onion, chopped
* 16 oz. can solid pack pumpkin
* 1 cup heavy cream
* 1/2 tsp. salt
* 1/8 tsp. pepper
* 1/2 tsp. dried thyme leaves
* 1/4 tsp. ground coriander
METHOD:
Combine cilantro, pine nuts, Parmesan cheese, garlic, salt, and lemon
juice in food processor or blender. Pulse for 10-15 seconds to chop.
With machine running, add oil through feed tube in slow stream until
well blended. Set aside.
Combine broth, corn, and onion in large saucepan and bring to a boil.
Reduce heat and cover. Simmer for 20-30 minutes until onion is tender.
Stir in pumpkin and blend well. cover and simmer 5-10 minutes. Then add
cream, salt and pepper, thyme, and coriander. Heat well, but do not
boil. Serve soup with cilantro pesto.
YIELD: 6
PREP TIME: 25 minutes (Cook Time: 30 minutes)
ACCOMPANIMENTS: The combinations of flavors and colors in this easy
soup are really spectacular. It would be a good recipe to start a
dinner party.
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#2: Hawaiian Calzone
NOTES: I just found this recipe online for this assignment and I have
tried it once. I really like this recipe because I can use whole wheat
dough which I really prefer. Also, I love all the veggies being used
and it's fast and easy to make!
INGREDIENTS:
4 ounces Canadian bacon, diced
1 green onion, chopped
1 medium tomato, chopped
1/4 red bell pepper, roasted and chopped
1 1/2 tablespoons crushed pineapple, drained well
1 tablespoon fat-free honey Dijon salad dressing
1 can (10 ounces) whole-wheat bread dough, refrigerated or frozen
1/4 cup shredded mixed cheese, such as provolone, Parmesan, Romano and
mozzarella
1 teaspoon olive oil
1 cup pizza sauce
METHOD:
Preheat the oven to 400 F. Lightly coat a baking sheet with cooking
spray.
In a large bowl, add the Canadian bacon, onion, tomato, roasted red
pepper, pineapple and salad dressing. Mix well.
On a floured surface, cut the dough into quarters. Press each piece
into a circle. Using a rolling pin, roll the dough into an oval. On
each oval, add the Canadian bacon mixture and 1 tablespoon cheese. Fold
the dough over the filling, pressing the edges together. Crimp with a
fork and place on the prepared baking sheet.
Brush the calzones with the olive oil. Bake until golden brown, about
10 minutes. Top each with 1/4 cup warmed pizza sauce and serve
immediately.
YIELD: Serves 4
PREP TIME: About 30 minutes
ACCOMPANIMENTS: A tossed green salad with light dressing or slices of
fresh fruit
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#3: Cincinnati Chili
NOTES: This is a very fun recipe, we have had it a couple of times. My
kids like it because it's fun and they can add more of this or that.
INGREDIENTS:
2c. water
1Lb. lean ground beef
1/2 Tsp. cinnamon
1/2Tsp. ground cumin
1 Lg. chopped onion
1/2Tsp. worcestershire sauce
1 clove garlic (whole)
1T. chili powder
1/2 Tsp.pepper
1/4 Tsp. red chili powder
1 1/2 Tsp. salt
3/4Tsp. allspice
1/2 can red kidney beans
1/2(6oz) can tomato paste
3/4 cider vinegar
2 Lg. bay leaves
METHOD:
Crumble raw hambuger into boiling water. Add all ingredients. bring to
a boil and simmer. Remove garlic and bay leave. While simmering cook
whole grain pasta. Tip: The longer you simmer the better it taste.
YIELD: Serves 4
PREP TIME: about an hour or longer
ACCOMPANIMENTS : whole grain pasta, cheese, sliced green onions, oyster
crackers
This is the fun part for my kids to put how much of each accompaniments
they like, or don't like.
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#4: Green Olive Chicken Couscous
NOTES: This is one of my family favorite meals. It is very easy to
make, and has a lot of flavor. Also, there is a lot of texture and
nutrition in this meal.
INGREDIENTS
2 tablespoons extra virgin olive oil
1 pound skinless, boneless chicken breasts, chopped
1 onion, chopped
1 zucchini or summer squash, chopped
2 cloves garlic, finely chopped
2 teaspoons grated peel and juice of 1 lemon
1/2 teaspoon crushed red pepper
1/2 teaspoon fennel seeds
Pinch ground cinnamon
Salt and pepper
1 cup green olives, chopped
One container chicken broth (4 cups), (32 ounces)
One box instant couscous, (10 ounces)
1/4 cup flat leaf parsley leaves, chopped
1/4 cup mint leaves, finely chopped
METHOD
In a skillet with a tight-fitting lid, heat the olive oil over
medium-high heat. Add the chicken and cook until lightly browned, about
3-4 minutes. Add the onion, zucchini, garlic, lemon peel, crushed red
pepper, fennel seeds and cinnamon; season with salt and pepper. Cook
for 5 minutes, then add the olives and cook for 3 minutes more.
Stir in the chicken broth and bring to a boil. Stir in the couscous,
cover the pan, turn off the heat and let stand for 5 minutes. Fluff
with a fork and add the parsley, mint and lemon juice; toss.
Yield: Serves 4
Prep Time: 30 minutes
Accompaniments: Mint, Lemon Juice, and parsley
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#5: White Chicken Chili
NOTES : This recipe was made for me as a post pregnancy meal. We had
the soup version but it can also be made in casserole form. To make the
casserole form: Don’t add broth and add cheese and sour cream.
INGREDIENTS
2 cans chicken broth
1 can great northern beans, drained and rinsed
1 ½ Cups corn
4 oz can green chilies
1 Cup cooked rice (white or brown)
1/3 Cup lime juice
2 chicken breasts, cut up
2 tbs olive oil
½ tsp cumin
1 tsp oregano
Salt/pepper to taste
½ red bell pepper, chopped (orange or yellow are good too)
4 – 6 green onion, chopped
1 clove garlic, minced
Sour cream
Shredded cheese (chedder or 4 cheese Mexican blend)
cilantro
METHOD
Put the first 6 ingredients in a large pot. Heat oil in skillet.
Sauté chicken with cumin, oregano, salt and pepper until done.
Remove chicken and put into the pot. Saute veggies in pan until
tender-crisp with a little more cumin, oregano, salt and pepper. Add to
the pot and add to the pot. Simmer approx. 15 -20 minutes to heat and
blend flavors.
Top with sour cream, cheese, cilantro.
YIELD:approx. 6 servings
PREP TIME: 35 -45 minutes
ACCOMPANIMENTS: Any kind of bread and butter
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#6: Pozole
Notes: This is a traditional Mexican soup main dish, with my own twist
added. It is a nice open and dump method.
Ingredients:
2 T. olive oil
1 to 2 lbs. pork stew meat (can substitute tofu)
1 whole large sweet sweet yellow onion, diced
2 cloves garlic crushed
2 29 oz. cans hominy (I use one yellow and one white)
2 4 oz. cans diced green chiles
2 15 oz. cans diced tomatoes with oregano, basil, and garlic
2 15 oz. cans diced tomatoes with green chiles and onion
2 large cans chicken stock (can substitute vegetable stock)
Method:
In a large stock pot, put in olive oil, diced onions, and pork stew
meat. Cook over medium high heat until meat is browned and onions are
soft (about 10 minutes). Add garlic. Cook for 2 more minutes. Open the
cans of hominy and rinse under cool water in a collander. Add hominy
and the last 4 ingredients to pot. Turn down to medium heat. Stir as
needed.
Yield: 8 to 12 large bowls
Prep time: about 15 minutes. The longer you cook it, the better it gets!
Accompaniments: You really don't need anything extra, but we sometimes
add fresh cilantro springs, diced tomatoes, diced avacado, lime, a
dallop of sour cream, crunched up chicharones, in any combination.
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#7: Orange Chicken Stir Fry
Notes: This easy recipe is packed full of flavor and easy to make!
Ingredients:
2 tbsp. oil
4 boneless, skinless chicken breasts, cut into this strips
1/2 tsp. of salt
1/8 tsp. of pepper
1 cup orange juice
2 tbsp. honey
1 tbsp. cornstarch
2 cups frozen baby peas
1/2 cup cashew pieces, thawed
Method:
Heat oil in heavy skillet or wok. Add chicken, salt and pepper. Stir
fry until chicken is cooked, 3-4 minutes. Combine orange juice, honey
and cornstarch in small bowl. Add to chicken in skilled or wok along
with frozen peas. Stir fry 2-4 minutes until sauce thickens. Stir in
cashew pieces and serve over hot cooked rice or noodles.
Yield: 4 servings
Prep time: 30 minutes
Accompaniments: Rice or noodles
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#8: Porcupine Meatballs
NOTES: This recipe came from my mother-in-law. It was a favorite in her
household because it is quick and easy to double (she had six kids).
INGREDIENTS
1 pound Beef
½ cup Brown Rice
1 ½ cup water
1 teaspoon Salt
½ teaspoon Celery Salt
1/8 teaspoon Garlic and Pepper
1 (15oz) can of Tomato Sauce
2 teaspoons Worcestershire Sauce
METHOD
Cook rice according to package. Mix rice, beef, ½ cup of the
water, and seasonings in a medium size bowl. Shape into round balls and
brown in a skillet over medium heat until all sides are cooked. Mix
remaining ingredients in separate bowl. Pour over meatballs. Heat to a
boiling. Reduce and cook until meat is thoroughly cooked (about 20
minutes) . Use sauce over potatoes.
YIELD: about 10 medium size meatballs
PREP TIME: about one hour
ACCOMPANIMENTS: Mashed Potatoes and Fresh Vegetable of your choice
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#9: Fresh Asparagus & Chicken
Casserole
NOTES: This recipe is a family favorite for those of us that like
asparagus! It's a great springtime recipe when asparagus is fresh and
the evenings cool.
INGREDIENTS
# 1 (8 ounce) package egg noodles
# 1 1/3 tablespoons olive oil
# 1 onion, chopped
# 1 cup chopped, cooked chicken meat
# 1 red bell pepper, chopped
# 2 stalks celery, chopped
# 1 cup chicken stock
# 1 1/2 cups sour cream
# 1/2 teaspoon dried oregano
# 1 pound fresh asparagus, trimmed and cut into 2 inch pieces
# 8 tablespoons grated Parmesan cheese, divided
METHOD
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 1 1/2
quart casserole dish. Cook noodles in a large pot of boiling water for
5 minutes, or until almost tender. Drain, and rinse under cold water.
Heat the olive oil in a heavy skillet over medium heat. Cook onion for
4 to 5 minutes, stirring frequently. Add chicken, red bell pepper,
celery, and chicken stock. Bring to a boil, and simmer for 5 minutes.
Stir in sour cream and oregano.Spread half of the chicken mixture into
the prepared dish. Arrange asparagus over chicken, spread cooked
noodles evenly over asparagus, and top with the remaining chicken
mixture. Sprinkle with Parmesan cheese. Bake 30 minutes in the
preheated oven, until lightly brown.
YIELD: 4-6 SERVINGS
PREP TIME: APPROX. 1 HOUR
ACCOMPANIMENTS: Fresh Garden Salad & Garlic bread
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#10: Chili and Cornbread
Notes: We fix this for dinner and is real good when the weather is cold
and fills everyone up.
Ingredients:
1 lb. Hamburger 80% lean
1/4 cup diced onion
1 can (15 oz.) Kidney Beans
1 tsp. chili powder
1 can (8oz.) tomato sauce
1 can (15 oz.) tomatoes
1 dash cider vinegar
Method: Brown the hamburger with the onions and drain. Drain the kidney
beans and add to mixture. Add tomato sauce,chili powder, tomatoes and
vinegar and bring to a boil. Lower heat and simmer for approx. 30
minutes
Yield: Serves 4 to 6 people
Prep Time: Approx. 40 minutes
Accompaniments: Corn bread, follow directions on box of cornbread mix
When there is approximately 10 minutes left for the chili to simmer,
place corn bread in the oven.
Salad: put together a small green salad while waiting on the chili and
cornbread and drink with milk, if desired.
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#11: Eggplant
with Spicy Sauce
NOTES:
This is a recipe that my mom gave my wife and I to try. We have made it
twice and it is awsome and healthy.
INGREDITENTS
2 teaspoon extra-virgin olive oil
2 cup chopped yellow onion
4 tablespoons minced peeled fresh ginger
4 tablespoons freshly minced garlic
3 pounds unpeeled eggplant (cut into 1/4" cubes
8 tablespoons water
1/2 cup ponzu sauce
1 teaspoon chili garlic sauce
4 teaspoons toasted sesame oil
6 tablespoons finely chopped fresh cilantro
METHOD
In a large skillet over medium heat, add olive oil onion, ginger, and
garlic. Cook-stirring occasionally, until the onion begins to soften (
about 2 minutes). Add the eggplant and cook until the eggplant is
slightly browned in spots and ternder ( 8-10 minutes. Add the water,
ponzu sauce, chili garlic sauce,sesame oil, and 2 tablespoons of the
cilantro. Reduce the heat to medium and cover. Cook, strirring
occasionally, for 10-12 minutes until the liquid is absorbed. Transfer
to a serving bowl, sprinkle with the remaining 2 table of cilantro and
serve.
YEILD: 4 (2-CUP) SERVINGS
PREP TIME: 22-25 MINUTES
ACCOMPANIMENTS: Steamed veggies or a green salad.
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#12: Stuffed Acorn Squash Americana
NOTES: A beautiful presentation, satisfying to the visionary
culinarist. Perfect for Thanksgiving or other holiday meals. (I found
this recipe in A Celebration of Wellness cookbook. All recipes are
vegetarian unless otherwise altered.)
INGREDIENTS
1 large acorn squash
1/2c Broth
1 Tbl Lemon Juice
1/3c Celery, dicded
1/2c Bell Pepper, Diced
1/3c Green Onions minced
1 c cooked brown rice
1/2 tsp thyme
1/2 tsp cumin powder
1/3 c soy/regular cheese, grated
Dash nutmeg and sea salt
Creamy Cashew Basil Sauce: 1/2c cashew pieces, 10 oz soft silken tofu,
1/2c basil leaves chopped, 1/2 tbl garlic minced, 1/4 c minced red
onions, 1c water, cayene to taste. Toast cashew pieces in toaster oven
until light brown. Put everything except water into food processor and
puree. Transfer to a small saucepan, add water and simmer for 10 to 15
minutes until thick.
METHOD
1. Slice squash lengthwise and scoop out seeds and pith. Place squash
flesh side down onto a baking pan. Pour 1/2 cup or so of water in pan.
Bake for 30 minutes at 375. (Bake ahead of time and keep in fridge for
quick assembly.)
2. In a large skillet, heat broth and lemon juice at medium and add
vegetables. Saute until soft but still crunchy. Stir in the rice and
the spices, coat evenly. Toss in cheese and turn off heat.
3. Press stuffing in squash cavity. Place on a baking pan in a pre
heated 350 oven, reheat stuffed squash for 20 minutes or until hot.
YEILD: 4 servings
PREP TIME: 1hr
ACCOMPANIMENTS: Rolls, Serve with hot gravy on the side. Garnish with a
few fresh herbs or parsley.
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#13: Polenta Surprise
NOTES - This recipe is easy and has countless variations, so you can
tailor it to your family's preferences. I’ve made it many
different ways, with various vegetables, salsas, cheeses, etc.
The key is to make it your own. It is hard to mess up this
recipe! Kids LOVE to "help" by squishing the polenta in their
hands, so it is very family friendly as well.
Polenta is essentially cornmeal. It is a traditional Italian
food. It can be found in tubes at Market of Choice, WinCo and
several other grocery stores, or you can easily make it yourself (which
costs even less). I like the tubed polenta for convenience and
the "family fun" factor.
I’ve never had a written recipe for Polenta Surprise (it was initially
given to me verbally), so I have estimated the measurements. Make
it the way you feel is best for your family!
INGREDIENTS
--2 medium (green &/or yellow) zucchini, cut in ½” slices
--1-2 cups sliced mushrooms
--1-2 cups sliced carrots (sliced thinner than the zucchini)
(Add or substitute any veggies you wish such as broccoli, cauliflower,
bell peppers, spinach, artichoke hearts, black olives, etc.)
--apprx. ¾ cup mild salsa (or brushetta – Trader Joe’s sells it
already-made)
--24 oz. tube of polenta (“traditional Italian”/plain)
--2 cups sharp cheddar, shredded
--½-1 cup parmesan, graded or finely shredded (-or-
crumbled cotija cheese)
(Add/substitute any cheese you wish! I prefer a sharper taste
with this recipe, though.)
--Salt to taste
--sour cream, when serving
METHOD
Heat apprx ½ cup water in a large pan on medium-high heat.
When water starts to boil, add carrots and cover. After about 3
minutes, add mushrooms and other vegetables. (If using spinach,
artichoke hearts or olives, do not add until all other veggies are
almost completely cooked). Add small amounts of water as needed
to keep moisture in pan (but there should not be a lot of standing
water in pan).
When vegetables are mostly cooked, remove from heat, add salsa,
¼ cup cheddar, and lightly mix together.
Pour vegetable mixture into a baking dish (apprx 9x13).
Crumble (squish) polenta with hands, and spread over vegetable
mixture. (If you prefer a neater method, you can just slice the
polenta.)
Spread the remainder of the cheeses on top of the polenta.
Bake in a preheated 375˚ oven for apprx. 15 minutes. (If cheese
isn’t melted at this point, put oven on broil just until cheese
melts. This won’t take long!)
Add dollop of sour cream when serving.
YIELD: 4-6 servings
PREP TIME: about 40 minutes
ACCOMPANIMENTS: This is pretty complete by itself, but we often have it
with fish (salmon), whole wheat bread and butter, and fruit or other
dessert.
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#14: Chicken and Noodle Casserole
NOTES: This recipe my friend made one night for dinner and it was so
simple and easy to make, yet absolutely delicious.
INGREDIENTS
1 can cream of mushroom soup
1/2 cup milk
1 c frozen veggies
2 cups cubed chicken
1/2 of 12 oz bag of egg noodles
grated Parmesan cheese
cheddar cheese
pepper
METHOD
Heat oven to 400 degrees. Stir in soup, veggies, milk, chicken,
noodles, parmesean cheese and pepper in casserole dish. Bake 25 minutes
til hot stir and top with cheese. Chicken, turkey, and ham will all
work. May substitute noodles for WHOLE grain noodles.
YIELD: Casserole Dish for family of 4
PREP TIME: about 1/2 hour
ACCOMPANIMENTS: Green Salad and French Bread
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#15: Ratatouille
NOTES:
I have eaten this since I was 4 years old. A close and well loved
friend of the family, Sarah W. Gordon, came up with this specific
variety of this well-known food. I have tried this recipe in MANY ways
as it is VERY flexible! It can be served hot or cold. Putting it over a
green salad is a nutritional way to eat it cold. It’s good by itself,
over potatoes, pasta, or rice, or over meats (such as pork chop or
chicken breast). Alone, or over rise it is also perfect for a
vegetarian. If you do not have all ingredients, it can be altered in
many ways. As it is cooked and simmered for a little while as one item,
many children like this as the “yucky” foods (vegetables) are not
tasted. It is also great frozen (we do single cup servings in Ziplocs)
to be thawed and used on rushed evenings, or as a base for other meals.
It can be simmered in a crock pot while you are busy or cooked within
an hour for a nutritious meal.
INGREDIENTS:
1 eggplant, cubed (approximately a pound)
2 large onions (chopped)
2 cloves garlic, minced
3 medium zucchini, sliced ¼ inch thick
1/8 cup olive oil
2 tsp salt
1 (1 lb) can chopped, drained tomatoes
1 (2 1/4 oz) can sliced black olives
¼ cup chapped parsley
2 tbsp bottled chili sauce
2 tbsp chopper fresh basil (or 2 tsp dried basil)
METHOD:
Peel and cube eggplant. Sauté onions, garlic, zucchini in oil in
a large 12-inch frying pan for 5 minutes. Add eggplant; cover and
simmer 15 minutes. Stir in tomatoes, olives, parsley, chili sauce,
basil and salt. Cover and simmer 15 minutes. Uncover and cook for 10
minutes (or until most of the liquid is gone). Remove from heat and
serve. Or… place in fridge to cool. Or…freeze in large container or
individual servings for later use.
YIELD:
This yields about 4-6 servings. [However, recipe can easily be doubled
for more or halved for less people.]
PREP TIME:
The entire recipe takes about 1 hour when cooked on stove, from washing
and cutting vegetables to dishing it up. Cooking it in a crock pot will
take longer (about 3 hours). If you double this recipe when cooking and
freeze portions, you could thaw in hot water (or microwave) for a few
minutes, warm on stove and serve within a half hour.
ACCOMPANIMENTS:
As stated in my introduction: It can be served hot or cold. Putting it
over a green salad is a nutritional way to eat it cold. It’s good by
itself, over potatoes, pasta, or rice, or over meats (such as pork chop
or chicken breast). Alone, or over rise it is also perfect for a
vegetarian. If you do not have all ingredients, it can be altered in
many ways.
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#16: Schnitzel
NOTES: I used to live in a dormitory with exchange students, but most
of them happen to be German. I would take some of the students home
with me for breaks and holidays and we would make something they like
or miss from home. One exchange student had asked for it, and my family
and I have been making it and loving it ever since. We usually eat it
with mashed potatoes and corn, and we would even put some lemon juice
on the Schnitzel for more flavor.
INGREDIENTS
4 veal (or pork, chicken or steak) about 4 ounces each
salt and pepper
1 cup flour
2 eggs beaten with 2 table spoons of cream (or milk)
2 cups fine dried bread crumbs
1/2 cup vegetable oil (or olive oil but less measurements)
(optional) lemon juice and onions
METHOD
Flatten the veal out very thin using a meat mallet. Season both sides
of veal with salt and pepper as well as the flour, eggs, and bread
crumbs. Heat 1/4 cup of oil in skillet on medium heat (adding onions).
"Dredge" each piece of veal in the flour. Dip the pieces of veal in
eggs, let it drip off and the "dredge" the veal in bread crumbs. Place
veal into the skillet and pan fry until golden brown and crispy about
2-3 minutes per side. Remove and set on paper towel for drying and
cooling, and then season again with salt and pepper. You may also pour
lemon juice on top of it.
YIELD: 4 Schnitzel "steaks"
PREP TIME: about one hour
ACCOMPANIMENTS: A1 sauce, mashed potatoes, and a vegetable
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#17: Mom's Quiche
NOTES: This recipe is terrific because it is so versatile. I enjoy
making it with anything on hand in the fridge. It can be a cheesy
comfort food or create a leaner, quick satisfying meal that is perfect
to drop by a friend's house if they need a boost. It tastes great the
next morning for breakfast, warm or cold, and has fewer eggs (probably
due to the added mayo) than many recipes I have come across from other
sources. Hope you enjoy it! Many people with whom I have shared it over
the years have told me they still do. :)
INGREDIENTS:
1/2 cup mayonnaise
2 Tablespoons flour
2 large eggs
1/2 cup milk
grated swiss cheese
and any filling
some filling suggestions: shrimp, asparagus, green onions, crab,
zuchini, ham, bacon, broccoli, mushrooms, bell peppers, etc.
fresh ground pepper to taste
1 teaspoon chopped parsley (optional)
METHOD
Combine all ingredients in large mixing bowl, pour into a pastry lined
pie plate or quiche pan. Sprinkle parsley, if desired, on top and
gently push down with back of spoon to moisten. Bake at 350 degrees for
40-45 minutes.
YIELD: one 9" quiche, serves 4
PREP TIME: about 1 hour with store ready pie crusts to put filling in
(whole wheat crusts made by Wholly Wholesome are best - found at Market
of Choice), about one hour and a half if preparing own pie crust
ACCOMPANIMENTS: fresh garden salad or seasonal fruit salad and crunchy
french bread, delicious with soup too.
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#18: Vegetable and Macaroni Al Forno
Notes: My boyfriend and I made this recipe up one night after going to
the Saturday market. The veggies were all fresh and it was PERFECT! We
had plenty left over and let me tell you … it is even better the next
day!
INGREDIENTS
2 cups cauliflower (cut in bite size pieces)
2 cups shitake mushrooms (cut in bite size pieces)
2 cups zucchini (cut in bite size pieces)
2 cups asparagus (cut in bite size pieces)
1 pound whole wheat elbow macaroni
1 cup one percent milk
½ cup shredded sharp cheddar cheese
½ cup crumbled gorgonzola cheese
½ cup part-skim ricotta cheese
½ cup shredded parmesan cheese
½ cup bread crumbs (make your own or buy the big back)
Olive Oil
Salt
Pepper
Herbs of your choice (I recommend rosemary and sage or basil)
1 tablespoon chopped garlic
METHOD
Preheat your oven to 350. Place the bite size vegetables on a large
cookie sheet lightly coat them with olive oil and sprinkle lightly with
salt, pepper and the herbs of your choice. Place the veggies in the
oven for 30 minutes (or until they are tender).
Meanwhile, boil the pasta with a little oil (so they don’t stick
together) and salt (for flavor) until they are tender. Then drain!
In a large sauce pan on medium heat stir together the cheeses with the
milk until melted. (Save half of the parmesan cheese to sprinkle on
top).
In a casserole dish mix the pasta with the cheese mix and the
vegetables. Once everything is good and mixed, sprinkle the bread
crumbs and the rest of the parmesan cheese evenly on top.
Place the casserole dish in the oven for about 15 minutes (until the
top is nice and crunchy).
Serves 4 (with leftovers)
PREP TIME: 15 minutes (Cook time ~ 45 minutes)
ACCOMPANIMENTS: whole grain rolls
ENJOY!
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#19: Ziti with Broccoli and Ricotta
Sauce
Note: This is a favorite of mine. I make this for guest as a main
dinner tray. I serve it along with a salad with Italian dressing and a
dish of fruit. It is easy and fast with common kitchen ingredients. It
is a vegetarian option and can also be wheat free for allergy guests.
Ingredients:
½ to a 1 pound ziti or penne whole wheat or potato flour
1 tablespoon unsalted butter
1 tablespoon olive oil
3 garlic cloves, minces
1/3 teaspoon crushed red pepper flakes
3 scallions, thinly sliced
1 ½ bunch broccoli, stalks peeled and cut into small pieces
1 cup part-skim ricotta cheese, at room temp.
1/4 cup skim milk
¼ cup grated Parmesan cheese
¼ teaspoon dried basil
¼ teaspoon dried oregano
¼ teaspoon salt
Pepper to taste
Method:
1. Bring a large pot of water to a boil, then cook the ziti until done,
about 15 minutes.
2. Meanwhile, heat the butter and olive oil in a large skillet over
medium heat. Add garlic, red pepper flakes, and scallions; sauté
2 minutes, stirring frequently. Add broccoli, toss, then add a few
tables spoons of water. Cover the pan and cook just until the broccoli
is tender but still bright green, about 5 minutes. Keep warm over low
heat.
3. In a medium bowl beat together the ricotta, milk, Parmesan, oregano,
salt, and pepper, along with 2 tablespoons of the boiling pasta water.
4. Drain the ziti in a colander. Please in a large serving bowl or
return to the pot. Stir In the ricotta mixture to coast, and then toss
with the broccoli. Serve immediately.
Prep Time: About 30 minutes
Accompaniments: 100% whole wheat pasta or wheat free option with potato
flour ziti. Skim cheese and milk. Lightly cooked greens.
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#20: Homemade eggrolls
INGREDIENTS:
2 cummbers: sheddered
2 carrots: Sheddered
3-4 chopped green peppers
1 chopped onion
3-4 cups of soy sauces
1 cup of sugar
3/4 tablespoon of black pepper
bowl of water
packet of eggroll shell
METHOD: Mix together the ingredients listed above and place in the
eggroll shells. Fold the eggroll shell into a square and add a
drop of water to make sure it stays in the eggroll. Then put eggroll
shell into wak and lightly fry in oil.
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#21: Chicken Casserole
Notes: I made this recipe up myself. I made it for my
mother on mothers day and the whole family loved it
Ingredients:
1 12oz package wide egg noodles
1 10 oz can cream of cheddar cheese soup
2 10 oz cans cream of chicken soup
12 oz precooked chicken strips such as Hormel all natural grilled
chicken strips.
4 cups shredded cheddar cheese
Bacon bits (optional)
Method: In a large pot bring water to boil add salt if
desired. Add egg noodles cook to package specifications.
Once cooked drain noodles and rinse with cold water. Pour noodles
back in pot stir in the cream of chicken soup, cream of cheddar soup
and chicken let simmer in pan. Pre-heat oven to 350
degrees. Place half of the mixture in a 13x9 in glass baking
dish, cover with 2 cups shredded cheddar cheese, pour the remaining
mixture over that cover with the remaining cheddar cheese and cover
with bacon bits, place in pre-heated oven for approximately 15 to 20
minutes until all cheese is melted.
Yield: approximately: 6 to 10
Prep time: About an hour
Accompaniments: Can be served alone or can add mashed potatoes or
a nice green salad.
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#22: Holy Chicken & Cheese
NOTES: This is our favorite mexican dish that we have every
couple of weeks.
INGREDIENTS
4- whole boneless chicken breast
3-cups of salsa
2-cups of smashed olives
4-cups of velveeta cheese
15- tortillas
METHOD
Pre heat oven to 350.
In a large saucepan put in chicken breast and water and bring to a boil
for 15 minutes. When chicken is cooked pour water out and tear the
chicken in to pieces. Then put chicken in a large saucepan and add your
salsa and olives and mix all the ingredients together and let that cook
for 2 minutes. Start layering your tortillas out in a 10x13 pan and
then pour some of your chicken stuff on top of the tortillas and put a
cup of cheese on that and just keep layering it tell your out.
YIELD: Makes for 6
PREP TIME: About one hour
ACCOMPANIMENTS: A green salad and salsa and corn tortia chips.
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#23: Chile-Glazed Salmon with Orange Salsa
NOTES: This is a quick and easy recipe. I love salmon, and the salsa on
this
is not too spicy for children to enjoy it also. The recipe is more than
enough for just the three of us, so we can eat it two nights in a row,
invite guests over, or cut the recipe in half.
INGREDIENTS
8 (5-6 oz.) salmon steaks or fillets
1 cup chile glaze
2 tablespoons fennel seeds
2 tablespoons whole black peppercorns (coarsely crushed)
4 oranges
½ cup coarsely chopped fresh cilantro
1 small fresh jalapeno, seeded and finely chopped
½ of a small red onion, thinly sliced
¼ cup olive oil
¼ cup red-wine vinegar
1 teaspoon salt
½ teaspoon black pepper
METHOD
1. Make Salsa
Cut and peel the oranges (use a sharp knife to remove the white pith if
necessary), then pull apart into sections and put them in a bowl. Stir
in all the remaining salsa ingredients.
2. Prepare Salmon
Preheat broiler. Season salmon with salt on all sides. Place on broiler
pan and broil about 4 inches from heat for 4 minutes. Spoon salsa glaze
on top and spread onto sides, then sprinkle with fennel seeds and
crushed peppercorn. Broil until glaze is bubbly and salmon is just
cooked through (about 2-3 minutes more). Serve with remaining salsa.
YIELD: 8 salmon steaks or fillets
PREP TIME: about 20-30 minutes
ACCOMPANIMENTS: Fresh steamed green beans or asparagus and steamed rice
go great with this.
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#24: Sugar & Lime Chicken with
Coleslaw
NOTES: I got this recipe from my mom who got the recipe off the
internet a few years ago. It was summer time and we wanted a quick
fresh salad in the summer time and have been eating it every since.
INGREDIENTS
4 chicken breast, skinned and trimmed of excess fat
Rind and juice of 2 limes
2 tablespoons palm sugar
3 cups shredded Chinese cabbage
Cooking oil spray
1 ½ cups coarsely grated carrot
1 firm mango, peeled and finely sliced
1 cup chopped coriander
1 tablespoon rice bran oil
1 1/2 cups of rice
METHOD
Place the chicken in a shallow dish and combine lime rind, juice and
palm sugar in a jug. Stir until sugar dissolves and then pour half over
chicken, turning to coat.
Heat a charcoal grill or frying pan on high. Lightly spray with oil.
Cook chicken for 3-5 minutes each side, basting with marinade, until
cooked through. While preparing place cabbage, carrot, mango,
coriander, oil and remaining lime dressing in a bowl. Season to and
toss to combine. Slice chicken and serve with the coleslaw you just
prepared.
YIELD: Serves 4
PREP TIME: around 45min (if rice included) 30 or less min if not
ACCOMPANIMENTS: I was drink a large glass of water with a slice of
cucumber in it. I also on the side sometimes like to put rice in a
steamer and just let it cook like a prepare the rest and when your
prepared with the food and rice is about done (try to use brown rice if
possible).
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#25: Lemon Chicken Pasta Toss
Notes: For my birthday I got a cook book. My boyfriend and I love
to try new things as long as we like what is in it. When we tried the
lemon Chicken Pasta Toss, it definitely became one of the new
favorites. When I have lemon chicken it’s from Kowloon’s so I was a
little nervous to try but I am glad we did.
Ingredients
2 cups of dried multigrain penne (6 ounces)
12 ounces of skinless, boneless chicken breast halves, cut into 1-inch
pieces
2 tablespoons all-purpose flour
2 tablespoons olive oil
1/3 cup finely chopped shallot (3)
2 cloves garlic, minced
¾ cup chicken broth
3 tablespoons lemon juice
¼ teaspoon of salt
¼ teaspoon black pepper
3 tablespoons capers, drained
3 tablespoons snipped fresh Italian parsley
Freshly grated parmesan cheese (optional)
Method
Cook pasta according to package directions; drain. Return pasta to hot
saucepan; cover and keep warm. Meanwhile, in a bowl toss together
chicken and flour until chicken is lightly coated. In a large skillet
cook and stir chicken in 1 tablespoon of the oil over medium-high heat
for 6 to 8 minutes or until tender. Carefully stir in broth, lemon
juice, salt, and pepper. Cook, uncovered, for 2 to 3 minutes or until
reduced to about 2/3 cup. Stir in chicken, capers, and parsley; heat
through. Toss pasta with chicken mixture. If desired serve with
parmesan cheese.
Lemon Shrimp Pasta Toss: Prepare as above, except substitute 12 ounces
peeled, deveined shrimp for the chicken. Cook and stir in skillet for 2
to 3 minutes or until shrimp are opaque.
Yield: 4 servings.
Prep time: 40 minutes
Accompaniments: Green salad, and dressing.
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#26: Chicken Marsala
INGREDIENTS:
* 1/2 cup all-purpose flour
* 1 tablespoon Essence, recipe follows
* 2 (6 to surpriseunce) boneless, skinless chicken
breasts, cut in halves and pounded thin
* 1 tablespoon olive oil
* 4 tablespoons butter
* 3 cups sliced mushrooms (cremini, oyster, shiitake)
* 3/4 cup Marsala
* 1 cup chicken stock
* Salt and freshly ground black pepper
* Chopped chives, for garnish
METHOD:
In a shallow bowl or plate combine the flour and Essence and stir to
combine thoroughly. Quickly dredge the chicken breast halves in the
seasoned flour mixture, shaking to remove any excess flour.
Heat the oil in a large skillet over medium-high heat until very hot
but not smoking. Add 1 tablespoon of the butter and cook the chicken
breasts until golden brown on both sides, about 3 minutes per side.
Transfer to a plate and set aside. Add 1 tablespoon of the remaining
butter to the pan and add the mushrooms. Cook, stirring frequently,
until mushrooms are golden brown around the edges and have given off
their liquid. Add the Marsala wine and bring to a boil, scraping to
remove any browned bits from the bottom of the pan. When the wine has
reduced by half, add the chicken stock and cook for 3 minutes, or until
the sauce has thickened slightly. Lower the heat to medium and return
the chicken breasts to the pan and continue to cook until they are
cooked through and the sauce has thickened, about 5 to 6 minutes. Swirl
in the remaining 2 tablespoons of butter, add salt and pepper, to
taste. Garnish with chopped chives and serve immediately.
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#27: Potato Mustard Chicken
NOTES: I found this recipe in one of my favorite cook books entitled:
The Four Ingredient Cookbook. I love this book because it has quick,
easy, and delicious meals you can make and elaborate on. I have only
made this recipe a couple of times but the whole family enjoyed it.
INGREDIENTS:
4 Chicken Breats- thawed
2 cups of potatoes- shredded
1 onion sliced
1/2 cup of honey mustard dressing
METHOD:
In a 9x12 casserole dish, shred potatoes on bottom, place onions on top
of potatoes, place chicken on top of the onions, then drizzle
honey mustard dressing on top of chicken breasts. Season to taste.
YIELD: 4 servings
PREP TIME: about one hour
ACCOMPANIMENTS: Steamed green beans, and french bread.
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#28: Stuffed Whole-Wheat Pizza
NOTES: If you want to make your own WHOLE-WHEAT crust, it will take
30-60 minutes extra while the yeast does its thing. For time’s sake, I
use prepared dough, and to save even more time, you could use frozen
mixed vegetables. Most importantly, be creative and have fun! Consider
this for family pizza night- everyone can help prepare it!
INGREDIENTS
1 tablespoon olive oil or cooking oil spray
1 pound ANY cut up fresh (or frozen) stir-fry vegetables such as
asparagus, broccoli, cauliflower, mushrooms, multicolored bell peppers,
red and white onions, and zucchini
2 garlic cloves, minced
Salt and freshly ground black pepper (optional)
1 cup tomato pizza sauce or pesto
2 tablespoons olive relish or tapenade
2 tablespoons sun-dried-tomato bits
One 12-inch or 10-ounce prepared thin WHOLE-WHEAT pizza crust
¾ cup finely shredded mozzarella cheese
METHOD
Preheat oven to 425 degrees. Heat a large nonstick skillet (or wok)
over medium-high heat until hot; add oil or coat with cooking spray.
Add vegetables and garlic; stir-fry 2-5 minutes (5-7minutes for frozen
vegetables) or until vegetables are crisp-tender, season to taste with
salt and pepper if desired. Combine pizza sauce (or pesto), olive
relish, and sun-dried-tomato bits. Spread over unbaked pizza crust; top
with cooked vegetables and mozzarella. Bake pizza directly on oven rack
10-15 minutes, or until crust is golden brown and cheese is melted.
While the pizza is still warm, top each piece with a slice of fresh
tomato for presentation, if desired.
YIELD: 8 slices = 4 servings, two slices per person
PREP TIME: about one hour
ACCOMPANIMENTS: green salad of any variety, fresh fruit
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#29: Chicken Cordon Bleu II
Notes: This is an all time favorite classic with a little twist. The
creamy white wine sauce adds some extra flavor to the dish.
Ingredients:
6 skinless, boneless chicken breast halves
6 slices Swiss cheese
6 slices ham
3 tablespoons all-purpose flour
1 teaspoon paprika
6 tablespoons butter
½ cup dry white wine
1 teaspoon chicken bouillon granules
1 tablespoon cornstarch
1 cup heavy whipping cream
Method:
Pound chicken breasts if they are too thick. Place a cheese and ham
slice on each breast within 1/2 inch of the edges. Fold the edges of
the chicken over the filling, and secure with toothpicks. Mix the flour
and paprika in a small bowl, and coat the chicken pieces.
Heat the butter in a large skillet over medium-high heat, and cook the
chicken until browned on all sides. Add the wine and bouillon. Reduce
heat to low, cover, and simmer for 30 minutes, until chicken is no
longer pink and juices run clear.
Remove the toothpicks, and transfer the breasts to a warm platter.
Blend the cornstarch with the cream in a small bowl, and whisk slowly
into the skillet. Cook, stirring until thickened, and pour over the
chicken. Serve warm.
Yield: 6 servings
Prep Time: 15 minuets prep time, 45 minuets cook time
Accompaniments: Baked potato, butter, sour cream, chives, vegetable of
choice, and a side salad with choice of dressing.
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#30: Japanese Chicken-Scallion Rice Bowl
Notes: I have only used this recipe one time. I plan on using it more
often. My family loves it!
Ingredients
1 1/2 cups rice, brown, instant
1 cup(s) broth, reduced-sodium chicken
1 1/2 tablespoon sugar, granulated
2 tablespoon soy sauce, reduced-sodium
1 tablespoon mirin (sweet rice wine)
2 large egg whites
1 large egg
8 ounces chicken, breast, boneless, skinless, cut into 1/2-inch pieces
6 whole scallions (green onions), trimmed and thinly sliced
Method
Prepare instant brown rice according to package directions. Pour broth
into a heavy medium saucepan, along with sugar, soy sauce and mirin.
Bring to a boil; reduce heat to medium-low. Stir egg whites and whole
egg in a small bowl until just mixed. Add chicken to the simmering
broth. Gently pour in the egg mixture, without stirring. Sprinkle
scallions on top. When the egg starts to firm up, after about 3
minutes, stir it with chopsticks or a knife. (The chicken will be
cooked by now.) Divide the rice among 4 deep soup bowls and top with
the chicken mixture.
Yield: 4 servings
Accompaniments: Serve with a nice dinner salad and whole wheat rolls.
Prep Time: 20 minutes
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#31: Taco Salad
NOTES - this is a fabulous recipe that is quick easy makes a large
amount and is generally well liked by all I had served it to and you
can vary and customize to your liking.
INGREDIENTS
Large bag nacho cheese Doritos
1 pound ground beef
1 std size bag shredded lettuce
1 8 oz sour cream
1 cup mayo
1 large bottle green taco sauce (found in Mexican aisle)
1 large can sliced olives
1 8 oz bag shredded cheese ( we use Mexican blend variety)
1 packet taco seasoning mix
METHOD
Brown hamburger meat then drain grease then add taco seasoning remove
from heat and let sit. In a large bowl add lettuce and open Doritos bag
a little to let out air then crush chips into fine bite size pieces
then add to lettuce and set aside. In a smaller bowl add mayo, green
taco sauce, sour cream, and mix well. Add ground beef mixture to
lettuce bowl then add cheese and olives and small bowl contents and
thoroughly mix. Serve immediately
YIELD: 4 to 6 cups
PREP TIME: 30 min.
ACCOMPANIMENTS: You can serve this with anything really or all by
itself - sometimes we have garlic bread with it.
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#32: Chicken Yumsticks
NOTES: This is one of my family’s favorite summertime
meals. We love to BBQ, especially in the summer. It is an easy way for
your kids to get their veggies and their protein in a way that tastes
good and they can help with.
INGREDIENTS
2/3 cup plain low-fat yogurt
2 tsp. brown sugar
2 tsp. hot sauce, plus extra to eat with the chicken
1 tsp. ground cumin
2 garlic cloves, minced
1/4 tsp. salt
8 chicken breast halves and 8 skewers
Mixed Veggies of your choice
METHOD
1. Combine a few tablespoons of the yogurt with the brown sugar in a
medium-sized bowl and mix until well blended. Add the remaining yogurt,
hot sauce, cumin, garlic and salt.
2. Cut each chicken breast half into 6 to 8 equal pieces.
3. Add to the yogurt mixture and stir until well combined. Thread the
chicken onto eight skewers. Place in a doubled gallon-size zip lock bag
or plastic container (to guard against leaks). Chill for 30 minutes to
2 hours. Pack in a cooler to bring to the park.
4. Grill the kebobs over medium heat, rotating sides every few minutes,
until cooked through, about 10 to 14 minutes total.
5. If desired, serve with extra hot sauce and lemon wedges. Serves 4
with 2 kebobs per person.
6. While you have the grill going, cook up the veggie to serve with the
chicken. Simply thread cherry tomatoes, zucchini, onion and other
vegetables on skewers, brush with olive oil, and cook until slightly
tender.
YIELD: Serves 4 people with 2 kebobs per person.
PREP TIME: about one hour
ACCOMPANIMENTS: 100 % whole wheat rolls, grilled potatoes and tossed
salad
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