Vermicelli with Herbed Mushrooms

• 6 oz vermicelli
• 1 Tbsp olive oil
• 6 C sliced mushrooms
• 1/4 C minced shallots or onions
• 1 lemon
• 1/4 C chopped fresh parsley or cilantro
• salt and pepper to taste

1. Cook the vermicelli according to the directions on the package but without salt.
2. While the pasta cooks, place the oil in a heavy, 10" nonstick skillet and warm it for 1 to 2 minutes over medium-high heat. Add the mushrooms and shallots or onions and cook the mixture, stirring frequently, for 2 to 3 minutes, or just until the mushrooms are piping hot throughout.
3. Squeeze the juice from the lemon and add the juice to the pan along with the parsley or cilantro, salt and pepper.
4. Drain the pasta and place it in a large bowl. Toss the pasta with the mushroom mixture. Serve immediately.

Robyn's notes: this was one of those recipes that I thought wasn't going to be filling enough for a whole meal, but he said it was perfect. It was very quick to make, and since I used a lemon from our tree it was satisfying, too!

Herbed Whole-Wheat Couscous

• 3/4 C reduced-sodium chicken broth
• 2 sliced scallions
• 2 Tbsp chopped parsley
• 1/2 C whole-wheat couscous

1. Bring first 3 ingredients to a boil in small saucepan. Add couscous, return to a simmer, cover and remove from heat. Let stand, covered, 5 minutes. Fluff with a fork before serving.

Robyn's notes: he liked this and it went very quickly.

Spiced Turkey with Avocado-Grapefruit Relish

Avocado-Grapefruit Relish:

• 1 large seedless grapefruit
• 1/2 small avocado, peeled, pitted and diced
• 1 small shallot, minced
• 1 Tbsp chopped fresh cilantro
• 1 tsp red-wine vinegar
• 1 tsp honey

Spiced Turkey

• 1 Tbsp chili powder
• 1/2 tsp five-spice powder
• 1/8 tsp salt
• 2 turkey cutlets (8 ounces)
• 1 Tbsp canola oil

1. To prepare relish: Remove the peel and white pith from grapefruit with a sharp knife and discard. Cut the grapefruit segments from the surrounding membrane, letting them drop into a small bowl. Squeeze out remaining juice into the bowl and discard membrane. Add avocado, shallot, cilantro, vinegar and honey. Toss well to combine.
2. To prepare turkey: Combine chili powder, five-spice powder and salt on a plate. Dredge turkey in the spice mixture.
3. Heat oil in a medium skillet over medium-high heat. Add the turkey and cook until no longer pink in the middle, about 2 to 3 minutes per side. Serve the turkey with the avocado-grapefruit relish.

Robyn's notes: Served with Herbed Whole-Wheat Couscous and a side of salad greens. This was a slightly more complex meal than usual because it was his birthday, but it still wasn't too complicated and didn't take long, just about a half hour. Was quite good, and was nice to be able to use grapefruit from our own tree.

Spanish Pilaf

• 1 1/2 tsp Olive oil
• 1/3 C chopped onion
• 1/3 C chopped sweet red or green peppers
• 1 clove garlic, minced
• 1/2 C long-grain white rice
• 1 C canned tomatoes (with juice)
• 3/4 C chicken broth or water
• 1/4 tsp salt
• 1/4 tsp dried thyme
• 1/4 tsp red pepper flakes
• 1 bay leaf

1. Place the oil in a heavy, 8" nonstick skillet over medium heat. Stir in the onions and red or green peppers; cook, stirring frequently, for 3 minutes, or until the vegetables are soft.
2. Stir in the garlic and rice; cook for 1 minute. Use a fork to break up the tomatoes right in the can; add to the skillet (with juice). Stir in the broth or water, salt, thyme, pepper flakes and bay leaf.
3. Bring the rice to a simmer, stir it well and reduce the heat to low. Cover the skillet and cook for 15 to 20 minutes, or until the rice is tender and the liquid is absorbed. During cooking, stir the rice once or twice and add a little extra liquid if necessary to prevent sticking. Remove and discard the bay leaf.

Robyn's notes: I topped this with shredded Cheddar cheese to make it an entree. Another option is to cook some cleaned and de-veined shrimp into it or some roast chicken.

Mini White Breads

Note: Total time approximately 2 3/4 hours

• 1 package (1/4oz) active dry yeast
• 1 Tbsp sugar
• 1/3 C warm water (110F to 115F)
• 2 1/4 to 2 1/2 C all-purpose flour (divided)
• 1 tsp salt
• 1/2 C milk
• 2 tsp butter or margarine, melted
• additional melted butter or margarine

1. Combine yeast, sugar and water in a large mixing bowl. Add 1 1/2 C flour, salt, milk, and butter.
2. Mix for 3 minutes on medium speed. Add enough remaining flour to form a soft dough. Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes.
3. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 45 minutes. Punch dough down. Divide in half; shape into two loaves and place in greased 5 3/4inch x 3inch x 2inch pans.
4. Cover and let rise until doubled, about 30 minutes. Bake at 375F for 30 minutes or until golden brown. Remove from pans; cool on wire racks. Brush tops with melted butter.

Robyn's notes: mini loaf pans can be found in the utensil aisle of the grocery store if needed. I have never actually checked the temperature of the warm water, just keeping it warm but not hot. I've made these mini loaves several times over the past 8 years and they're very simple to make. Using these loaves makes for cute mini sandwiches or mini toasts, which may seem less than useful but they're great for smaller households because having two mini sandwiches is similar to having one regular sized sandwich, and then the loaves don't last so long that they get stale.

Nutritional Analysis: One 1/2 inch slice (prepared with margarine) equals 75 calories, 156mg sodium, 0 cholesterol, 14gm carbohydrate, 2gm protein, 1gm fat.
Diabetic Exchange: 1 starch

Thai Chicken Wrap

Note: received this recipe in a Ravelry group recipe swap, and the yield is not given. Definitely more than 2, but I cannot remember if I halved the recipe or what. Use best judgment based on given amount of chicken.

• 3/4 lb boneless, skinless chicken breast
• 1/2 tsp garlic salt
• 1/4-1/2 tsp pepper
• 6 (8-10inch) flour tortillas
• 1 Tbsp oil
• 4 C packaged shredded broccoli (broccoli slaw mix)
• 1 medium red onion, cut into thin wedges
• 1 tsp grated fresh ginger

For Thai Peanut Sauce:

• 3 Tbsp white or brown sugar
• 1/4 C creamy peanut butter
• 3 Tbsp soy sauce
• 3 Tbsp water
• 2 Tbsp cooking oil
• 1 tsp minced garlic
• dash Tabasco sauce

1. Slice the chicken into thin strips for stir-frying. Season with garlic salt and pepper. Heat the oil in a large skillet and cook the seasoned chicken over medium-high heat for 2-3 minutes, or until no longer pink. Remove from skillet and keep warm. Add the shredded broccoli, onion, and ginger to the hot skillet. Stir fry for 2-3 minutes or until vegetables are crisp-tender.
2. Wrap the tortillas in damp paper towels and microwave on high power for 30 seconds to soften. OR wrap tortillas in foil and heat in a 350degree oven for 10 minutes.
3. To make sauce, combine all ingredients in a small saucepan and heat until sugar is dissolved, stirring frequently.
4. To assemble, spread each tortilla with about 1 Tbsp Thai Peanut Sauce. Divide the chicken strips and vegetable mixture among the tortillas and roll them up, securing with toothpicks. Serve remaining peanut sauce on the side.

Robyn's notes: this was good, we both enjoyed it very much and he was sopping up the remaining peanut sauce with every scrap of tortilla he had. But it was seriously messy. We both had peanut sauce all over our hands and had to eat with our heads jutted forward to keep from wearing it.

Couscous with Sweet Potatoes & Yellow Squash

• 16oz canned tomatoes (with juice)
  
• 1 medium sweet potato
• 1 medium carrot
• 1 small yellow summer squash
• 1 Tbsp olive oil
• 1 small onion, coarsely chopped
• 1 clove garlic, minced (optional)
  
• 1 C water
• 1/2 tsp ground cinnamon
• 1/2 tsp turmeric
• 1/2 tsp ground cumin
• 1/4 tsp salt
• ground red pepper to taste
• 1 C cooked or rinsed and drained canned chickpeas
  
• 1 C couscous

1. Use a fork to break up tomatoes right in the can and set them aside. Cut the sweet potato into 1" cubes. Peel the carrot and cut it diagonally into 1" lengths. Cut the squash into thick slices. Set the vegetables aside.
2. Place the oil in a large saucepan over medium heat for 30 seconds. Stir in the onions and cook them, stirring frequently, until they begin to brown. Stir in the garlic (if using), then the tomatoes (with juice), water, cinnamon, turmeric, cumin, salt and pepper.
3. Add the sweet potatoes and carrots. Raise the heat and bring the vegetables quickly to a boil. Reduce the heat to low, cover the pan and cook the mixture for 15 minutes.
4. Add the squash and chickpeas; cook for 15 minutes, or until the sweet potatoes are tender.
5. While the vegetables are simmering, cook the couscous according to the directions on the package.
6. Fluff the couscous with a fork and place it in shallow bowls. Ladle the vegetables and broth over the couscous.

Robyn's notes: this recipe appears to be long and involved, but it's really not so bad. Due to a leak that meant the bathtub needed re-glazing, the complex had put me up in a hotel this week. Having only a mini fridge, a sink, two burners, and less than 12 square inches of counterspace is not much to work with, and I was able to make this with no problems. I made this the day of my procedure so I couldn't eat, but it smelled soooo good it was hard not to dab my finger in the sauce and lap it up.

Tuna Nicoise

Note: Yield is 1 serving. This "recipe" came from an email from my health insurance company, so it's not written in regular recipe form.

• 3 oz water-packed tuna, drained
• roasted red peppers
• 2 sliced hard boiled eggs
• tomato cut in wedges
• boiled potato, sliced (1 medium)

Serve over:

• chopped Romaine lettuce

Dress with:

• 2 Tbsp balsamic vinegar
• 2 tsp olive oil

Finish with:

• 1 ripe pear
  

Skillet Casserole of Bulgur & Crimini Mushrooms

• 1 Tbsp butter
• 2 C sliced crimini mushrooms
• 2 Tbsp finely chopped onions or shallots
• 2 C chicken broth
• 1/2 C bulgur
• 1/2 tsp dried thyme
• 1/4 tsp salt
• pepper to taste

1. Place a heavy nonstick skillet over medium heat. Add the butter and allow it to melt. Add the mushrooms and onions or shallots; cook, stirring frequently, for 3 to 5 minutes, or until the mushrooms release their juices.
2. Stir in the broth or water, raise the heat and bring the mixture quickly to a boil. Then stir in the bulgur, thyme, salt and pepper. Reduce the heat to low and cover the skillet. Cook for 15 minutes, or until the liquid is absorbed and the bulgur is tender.

Robyn's notes: I added crumbled feta at the end. Additional options are yogurt cheese, nonfat yogurt and light sour cream.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Raspberry Chocolate Mini Muffins

Note: check yield, makes 16 mini muffins

• 2 Tbsp baking cocoa
• ¼ C boiling water
• ¼ C butter, softened
• 1/3 C sugar
• 1 egg
• 2/3 C all-purpose flour
• ½ tsp baking powder
• 4 tsp seedless raspberry jam
• 2 Tbsp chopped sliced almonds
• 1 tsp coarse sugar (optional)

1. Dissolve cocoa in water; let stand until cool. Meanwhile, in small mixing bowl, cream butter and sugar. Add egg; mix well. Combine flour and baking powder; add to creamed mixture alternately with cocoa mixture.
2. Fill paper-lined miniature muffin cups half full. Drop ¼ teaspoon of jam into the center of each; cover with 2 teaspoons batter. Sprinkle with almonds and sugar.
3. Bake at 350°F for 10-12 minutes or until a toothpick inserted in the chocolate portion comes out clean. Cool for 5 minutes before removing from pans to a wire rack. Serve warm.

Yield 16 muffins

Robyn's notes: these are great. Prep takes some time, about 40 minutes, but with the short baking time they're ready in less than an hour.

Nutritional Information: Calories 76; Fat 4g; Saturated Fat 2g; Cholesterol 21mg; Sodium 4mg; Carbohydrate 10g; Fiber trace; Protein 1g
Dietary Exchange: 1 Starch

Chocolate Zucchini Muffins

Note: check yield, makes 12 regular-sized muffins

• 1 (16.6-oz) pkg. date bread and muffin mix (One 14oz pkg banana bread and muffin mix can be substituted)
• ¾ C milk
• ¼ C oil
• 2 eggs
• 2 oz unsweetened baking chocolate, melted
• 1 C shredded peeled zucchini
• ½ C miniature chocolate chips

1. Heat oven to 400°F. Line 12 muffin cups with paper baking cups.
2. In large bowl, combine all ingredients except zucchini and chocolate chips; beat 50 to 75 strokes with spoon until mix is moistened. Fold in zucchini and chocolate chips. Batter will be stiff. Divide batter evenly into paper-lined muffin cups. Muffin cups will be nearly full.
3. Bake at 400°F for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool in pan for 5 minutes. Remove from pan. Serve warm or cool.

12 muffins

Robyn's notes: He likes these and I took a batch to work and everyone there enjoyed them as well. Including cooking time it takes less than an hour.

Nutritional Information: Calories 280; Calories from Fat 110; Total Fat 12g; Saturated Fat 4g; Cholesterol 35mg; Sodium 170mg; Total Carbohydrate 39g; Dietary Fiber 3g; Sugars 23g; Protein 4g

Dietary Exchanges: 1 Starch, 1 ½ Fruit, 2 ½ Fat OR 2 ½ Carbohydrate, 3 ½ Fat

Chewy Cinnamon Trail Bars

• 1 C quick-cooking rolled oats
• ½ C honey
• 1/3 C coconut (see notes, below)
• 1/3 C white vanilla chips
• 1/3 C pecan pieces
• 1 pkg. Pillsbury Cinnamon Swirl Quick Bread Mix
• ½ C butter, melted
• 1 ½ Tbsp water
• 2 egg yolks

1. Heat oven to 350°F. Grease 12x8 inch (2 quart) basking dish or 13x9 inch pan. In food processor bowl with metal blade, combine oats, honey, coconut, vanilla chips, and pecans; process 10 seconds or until coarsely ground.
2. Set cinnamon swirl package from bread mix aside. In large bowl, combine bread mix and oat mixture. Stir in butter, water, and egg yolks; mix well. Spread half of batter in greased baking dish. Sprinkle with cinnamon swirl from package. Drop remaining batter by spoonfuls over cinnamon swirl; carefully spread.
3. Bake at 350°F for 25 to 30 minutes or until edges are firm. Cool 2 hours or until completely cooled. Cut into bars.

Robyn's notes: I adapted this recipe from another, but I no longer remember the changes I made to it. He likes it, I've made it as lunch bars/granola-type bars a number of times.  I generally use sweetened flaked coconut because it's what I tend to have in the house.

Peanut Butter Banana Breakfast Bars

Note: check yield, this is intended to be eaten over multiple days

• 2 C rolled oats (quick cooking ok)
• 1 C sliced almonds
• 1 (14-oz) pkg. Pillsbury Banana Quick Bread and Muffin Mix
• 1 C raisins
• ½ C toasted wheat germ
• 1 C chunky peanut butter
• ½ C oil
• ½ C water
• ¼ C honey
• 2 eggs

1. Heat oven to 350. Spread oats and almonds in ungreased 15x10x1-inch baking pan. Bake at 350°F for 10 to 15 minutes or until oats and almonds are toasted, stirring occasionally.
2. In large bowl, combine toasted oats and almonds, quick bread mix and raisins; mix well. Add all remaining ingredients; mix well.
3. Spray same baking pan with nonstick cooking spray. Spread batter evenly in sprayed pan.
4. Bake at 350°F for 15 to 18 minutes or until edges begin to brown. Cool completely.

Approximately 24 bars

Robyn's notes: I make these as lunch bars/granola-type bars for him so that we feel confident about the ingredients in them, instead of the assortment of things in store-bought bars. I don't make this particular one all that often, because I can't always find the Quick Bread and Muffin Mix.

Nutritional Information: Calories 270; Calories from Fat 130; Total Fat 14g; Saturated Fat 2g; Cholesterol 20mg; Sodium 150mg; Total Carbohydrate 30g; Dietary Fiber 3g; Sugars 15g; Protein 7g

Dietary Exchange: 1 Starch, 1 Fruit, ½ High-Fat Meat, 2 Fat OR 2 Carbohydrate, ½ High-Fat Meat, 2 Fat

Skillet Spaghetti

• 1/2 pound lean ground beef
• 1 small onion, chopped
• 1 can (14.5 oz) diced tomatoes, undrained
• 1/3 C chopped green pepper
• 4 to 6 Tbsp water
• 1/2 tsp salt
• 1/2 tsp chili powder
• 3 oz uncooked spaghetti, broken
• 1/3 C shredded cheddar cheese

1. In a large skillet, cook beef and onion over medium heat until the meat is no longer pink; drain.
2. Stir in the tomatoes, green pepper, 4 Tbsp water, salt, chili powder and spaghetti. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until spaghetti is tender, stirring frequently and adding remaining water if necessary.
3. Sprinkle with cheese; cover and heat until cheese is melted, about 5 minute

• Robyn's notes: it was good but not exciting, though being easy basically made up for that.

Soba with Peanut Sauce

• 8oz soba noodles
• 1/4 C natural peanut butter
• 1/3 C rice vinegar
• 1 Tbsp reduced-sodium soy sauce
• 1 tsp Chinese chili paste with garlic OR 1/8 tsp cayenne pepper
• 1/2 C thinly sliced scallion greens

1. Cook noodles in a large saucepan of boiling water for 6-7 minutes. Drain and rinse under cold running water.
2. While the noodles cook, whisk together peanut butter, vinegar, soy sauce, and chili paste or cayenne in a bowl.
3. Add noodles and scallion greens to peanut butter dressing. Toss well and serve.

Robyn's notes: I used the cayenne instead of chili paste.

Ingredient Info: Soba: the Japanese buckwheat and wheat-dried noodles contain twice the dietary fiber of plain noodles. In terms of essential amino acids, soba scores higher than pasta or bread. Soba includes a lot of lysine, and therefore a good balance of amino acids.

Carrots with Rosemary Butter

• 1 1/2 C julienned carrots
• 1 Tbsp butter, softened
• 3/4 tsp minced fresh rosemary OR 1/4 tsp dried rosemary, crushed
• 3/4 tsp minced fresh parsley OR 1/4 tsp dried parsley flakes
• 3/4 tsp brown sugar
• 1/4 tsp salt
• 1/8 tsp garlic powder

1. Place carrots in a steamer basket; place in a small saucepan over 1inch of water. Bring to a boil; cover and steam for 4-6 minutes or until crisp-tender.
2. Meanwhile, in a small bowl, combine the remaining ingredients. Add carrots and toss to coat.

Robyn's notes: Easy and quick, I served these with Flavorful Chicken Pasta

Flavorful Chicken Pasta

• 3/4 C uncooked spiral pasta
• 1/2 pound boneless skinless chicken breasts, cut into 3/4 inch cubes
• 1/8 tsp garlic salt
• 1 tsp garlic salt
• 1 tsp olive oil
• 1 can (14.5 oz) diced tomatoes, drained
• 2 tsp dried basil
• 2 tsp Italian seasoning
• 1 Tbsp red wine vinegar
• 1/4 C sliced ripe olives, drained
• 2 Tbsp sour cream
• 1 Tbsp grated Parmesan cheese

1. Cook pasta according to package directions. Meanwhile, sprinkle chicken with garlic salt. In a large nonstick skillet coated with cooking spray, cook chicken in oil for 5 minutes or until no longer pink.
2. Stir in the tomatoes, basil and Italian seasoning. Bring to a boil. Stir in vinegar. Reduce heat; cover and season for 5 minutes.
3. Add olives; heat through. Stir in sour cream until blended (do not boil). Drain pasta; stir into chicken mixture. Sprinkle with Parmesan cheese.

Robyn's notes: this was good and he noted just how tasty it was. I served it with Carrots with Rosemary Butter.

Panzanella

• 2 large, very ripe tomatoes
• 2 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 clove garlic, minced
• 3 C bread cubes cut from a whole-grain loaf
• 1 C drained and sliced roasted red peppers (from a jar)
• 2 Tbsp sliced fresh basil

1. Seed and chop the tomatoes; place them in a strainer set over a bowl to drain for 10 minutes.
2. In a serving bowl, toss together bread cubes, sliced red peppers and drained chopped tomatoes. Stir olive oil, balsamic vinegar and garlic into the drained tomato juice. Season with salt and pepper.
3. Pour tomato juice dressing over the salad. Toss once again and garnish with sliced basil.

Robyn's notes: he liked this, even though the dressing didn't seem to go very far. This was intended as a side but I served it as a whole meal and he said it was very filling.

Sesame Asparagus

• 12 fresh asparagus spears, trimmed
• 2 tsp butter, melted
• 2 tsp lemon juice
• 1 1/2 tsp sesame seeds, toasted

Steam asparagus in vegetable steamer for 5 minutes.
Combine butter, lemon juice, and sesame seeds. Drizzle asparagus with butter mixture.

Robyn's notes: really easy

Nutritional Information: Calories 71, Sodium 47mg, Cholesterol 0, Carbohydrate 5gm, Protein 3gm, Fat 5gm
Dietary Exchanges: 1 Vegetable, 1 Fat

Beef Barley Stew

• 1/2 pound lean ground beef
• 1/2 C sliced celery
• 1/3 C chopped onion
• 1 3/4 C water
• 2 tsp reduced sodium beef bouillon granules
• 1 1/2 tsp chili powder
• 1/4 tsp pepper
• 1/2 C quick-cooking barley
• 1 can (14.5oz) diced tomatoes, undrained

1. In a large saucepan, cook the beef, celery and onion over medium heat until meat is no longer pink and vegetables are tender; drain.
2. Stir in the water, bouillon, chili powder, and pepper. Bring to a boil. Stir in barley. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender. Stir in tomatoes; heat through.

Robyn's notes: this time I was able to find the quick-cooking barley, which made this recipe go quickly.

Middle Eastern Pasta Skillet

• 1 C uncooked ziti or penne
• 2 Tbsp olive oil
• 1 1/2 C cubed eggplant
• 1/2 small green bell pepper, cut into bite-sized strips
• 1/2 small onion, cut into thin wedges
• 1/4 C water
• 1/4 tsp salt
• 2 Italian plum tomatoes, diced
• 1/3 C) purchased garlic or roasted pepper hummus

1. Cook ziti to desired doneness as directed on package. Drain.
2. Meanwhile, heat 1 Tbsp of the oil in 12inch skillet over medium-high heat until hot. Add eggplant, bell pepper and onion; cover and cook 3 minutes, stirring once. Add water and salt; cook 4 minutes or until eggplant is tender.
3. Stir in tomatoes, hummus and remaining 1 Tbsp oil; cook 2 to 3 minutes or until heated. Add cooked ziti; toss gently to coat.

Robyn's notes: It has taken me a long time to get to updating this blog, so I don't remember exactly the response, just that it was acceptable.

Creamy Rice Chicken and Spinach Dinner

• 2 Tbsp roasted red pepper Italian Parmesan dressing
• 8oz boneless skinless chicken breasts, cut into strips
• 3/4 C chicken broth
• 1 C minute brown rice, uncooked
• 2oz Neufchatel cheese, cubed
• 4oz baby spinach leaves
• 1/2 medium tomato, chopped
• 1 Tbsp grated Parmesan cheese

1. Heat dressing in a large, deep skillet on medium-high heat. Add chicken, cook for 3 minutes. Add broth, bring to a boil.
2. Stir in rice, return to a boil, cover and reduce heat to medium; simmer 5 minutes. Stir neufchatel cheese into rice mixture until melted. Add spinach; cover, and cook until spinach is wilted. Stir mixture gently to mix in spinach, cover.
3. Remove from heat, let stand 5 minutes. Stir in tomatoes and sprinkle with Parmesan cheese.

Robyn's notes: I used cream cheese instead of Neufchatel. Easy and quick, he liked it.

Quinoa Mango & Black Bean Salad

• 1/2 C quinoa
• 1 C water
• 1/4 C orange juice
• 1/4 C chopped fresh cilantro
• 2 Tbsp rice vinegar
• 2 tsp toasted sesame oil
• 1 tsp minced fresh ginger
• 1/8 tsp salt
• pinch cayenne pepper
• 1 small mango, diced
• 1 small red bell pepper, diced
• 1 C canned black beans
• 2 scallions, thinly sliced

1. Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat.
3. When quinoa is finished cooking, add to the mango mixture and toss to combine.

Robyn's notes: dicing mango is not the easiest thing in the world, but he really liked this, so it was worth it. GF - doublecheck your black beans.

Chicken Fried Rice

• 1/4 C chopped fresh mushrooms
• 1 Tbsp canola oil
• 1 1/2 C cold cooked long grain rice
• 3/4 C cubed cooked chicken
• 2 Tbsp reduced-sodium soy sauce
• 1 egg, beaten
• 1 green onion, sliced

1. In a large skillet or wok, stir-fry mushrooms in oil until tender. Stir in the rice, chicken and soy sauce. Cook over low heat for 10 minutes, stirring occasionally.
2. Add egg and onion; cook and stir for 1-2 minutes or until egg is set.

Robyn's notes: very easy and quick, he liked it a lot.  I made this a second time November 4, 2012.  I had to turn the heat up to get the egg to set properly, and my chicken got a bit dry, but it was still good.  The rice was especially tasty.  Although we don't have leftovers to deal with very often, this is a good way to deal with leftover rice and chicken when needed.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Cream of Mushroom Soup

• 1 tsp beef bouillon granules
• 1/4 C boiling water
• 3 C sliced fresh mushrooms
• 1/4 C chopped onion
• 2 Tbsp butter
• 2 Tbsp all-purpose flour
• 1 C milk
• 6 oz cream cheese, cubed

1. In a small bowl, dissolve bouillon in water; set aside. In a small saucepan, saute mushrooms and onion in butter until tender. Stir in flour.
2. Gradually add milk and reserved broth. Bring to a boil over medium heat, stirring constantly; cook for 1-2 minutes or until thickened. Reduce heat; stir in cream cheese until melted and soup is heated through.

Robyn's notes: I used beef broth instead of the bouillon granules, it turned out fine. He liked this, it has strong flavor.

Vegetable Turkey Soup

Note: Check the Yield before making!

• 1 pound lean ground turkey
• 1/3 C chopped onion
• 1/3 C chopped green pepper
• 29 oz beef broth
• 1 can (14.5 oz) diced tomatoes, undrained
• 1 C cubed potatoes
• 3/4 C green beans
• 1/2 C chopped carrot
• 1/2 C water
• 1 garlic clove, minced
• 1 tsp Italian seasoning
• 1/8 tsp pepper

1. Cook turkey, onion and green pepper over medium heat until meat is no longer pink, drain. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until vegetables are tender.
2. Serve immediately or transfer to freezer containers. May be frozen for up to 3 months. To use frozen soup: thaw in fridge overnight. Transfer to a saucepan. Cover and cook over medium heat until heated through.

Yield: 6 servings

Robyn's notes: easy, takes about an hour total. He liked it.  We didn't ever get around to eating the rest of the leftovers, though.  I found them in the freezer much later, forgotten.  Basically the last time we tried making a large soup and storing most for future consumption.

Pizza Ravioli

Note: this is vegetarian only because I used meatless pepperoni.  If you don't have access to that, it won't be.

• 16 frozen cheese ravioli, cooked and drained
• 2 tsp butter
• 1/4 C finely chopped sweet yellow pepper
• 1/4 C finely chopped green pepper
• 1/4 C finely chopped sweet onion
• 1/2 C pizza sauce
• 12 slices pepperoni, cut into quarters
• 1/2 C shredded mozzarella cheese

1. Divide ravioli between two microwave safe bowls; dot with butter. Top with peppers, onion, pizza sauce, pepperoni and cheese.
2. Microwave, uncovered, on high for 2-3 minutes or until heated through.

Robyn's notes: this wasn't terribly exciting. Easy, though. I used meatless pepperoni.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Tarragon Crusted Chicken with Garden Salad

• 1/4 C dry bread crumbs
• 2 Tbsp minced fresh parsley
• 1 Tbsp minced fresh tarragon
• 1 tsp grated lemon peel
• 1/4 tsp lemon-pepper seasoning
• 1/8 tsp salt
• 1/8 tsp garlic powder
• 2 Tbsp lemon juice
• 1 tsp olive oil
• 2 boneless skinless chicken breast halves

1. In a shallow bowl, combine the first seven ingredients. In another bowl, combine lemon juice and oil. Dip the chicken in lemon juice mixture, then crumb mixture.
2. In a small skillet coated with cooking spray, cook chicken over medium heat for 4-5 minutes on each side or until juices run clear.

Fresh Garden Salad

• 1/2 small zucchini, sliced
• 1/2 small summer squash, sliced
• 1/2 sweet red pepper, cut into 1 inch pieces
• 1 thin slice sweet onion, quartered
• 1/4 cup poppy seed salad dressing

1. In a small bowl, combine the zucchini, yellow squash, red pepper and onion. Drizzle with dressing and toss to coat.

Robyn's notes: salad was fine, but the chicken just wasn't good. Very little flavor and I had to burn them to get them to cook through, even though I used thin sliced chicken breasts. He was not impressed.

* 1 Star: Not Too Good. Neither of us liked this enough for me to bother making it again without complete overhaul

Creamy Gorgonzola Polenta with Summer Squash Saute

• 14 oz vegetable broth, divided
• 3/4 C water
• 6 Tbsp cornmeal
• 1/4 tsp ground pepper
• 1/3 C crumbled Gorgonzola cheese
• 4 tsp extra virgin olive oil
• 2 Tbsp minced garlic
• 1 small zucchini, halved lengthwise and sliced
• 1 small summer squash, halved lengthwise and sliced
• 1 Tbsp all-purpose flour
• 1/4 C chopped fresh basil

1. Bring 1 C broth and 3/4 C water to a boil in small saucepan. Slowly whisk in cornmeal and pepper until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and no longer grainy, 15 to 20 minutes. Stir in Gorgonzola; remove the pot from heat.
2. Meanwhile, heat oil in a large, nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds to 1 minute. Add zucchini and squash and cook, stirring occasionally, until the vegetables start to soften, 3 to 5 minutes. Sprinkle flour over the vegetables and garlic; stir to coat. Stir in the remaining broth and bring to a boil, stirring often. Reduce heat to medium-low and simmer, stirring occasionally, until thickened and the vegetables are tender, 1 to 2 minutes. Stir in basil; serve the saute over the polenta.

Robyn's notes: he loved this, and it was much easier than it appears.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Spinach and Mushroom Couscous with Feta

• 2 tsp olive oil
• 1 garlic clove, minced
• 5oz crimini mushrooms, coarsely chopped
• 2 C baby spinach
• 1/2 tsp dried oregano
• 1 1/3 C whole wheat couscous
• 2 C chicken broth
• 1/4 C pine nuts, toasted
• 4 oz feta cheese, crumbled

1. Heat oil and garlic in a large skillet over medium-high heat.
2. Add mushrooms and cook 1 minute.
3. Add remaining ingredients, except pine nuts and cheese, and bring to a boil; cover and remove from heat. Let stand for 5 minutes.
4. Toast the pine nuts lightly.
5. After 5 minutes, fluff with a fork and sprinkle with pine nuts and cheese.

Robyn's notes: Very quick and easy, he liked it a lot. 

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Rosemary Turkey and Vegetables

• 1 pkg uncooked Parmesan couscous
• 1/4 C chicken broth
• 1 tsp cornstarch
• 1 Tbsp olive oil
• 1 garlic cloves, minced
• 1/2 lb fresh turkey breast slices, cut into 1/4 inch thick strips
• 1/2 tsp salt
• dash pepper
• 1/2 red bell pepper, thinly sliced
• 1/2 medium zucchini, julienne cut
• 2 small tomatoes, thinly sliced
• 3/4 tsp dried rosemary leaves

1. Cook couscous as directed on package, cover to keep warm.
2. Meanwhile, in small bowl, combine broth and cornstarch; blend well. Set aside.
3. Heat oil in large skillet or wok over medium-high heat until hot. Add garlic; cook and stir 30 seconds. Add turkey, salt and pepper; cook and stir 5 to 7 minutes or until turkey is no longer pink in center.
4. Add bell pepper and zucchini; cook and stir 3 to 4 minutes or until crisp-tender.
5. Stir broth mixture until smooth. Add broth mixture, tomatoes, and rosemary to skillet; cook and stir until sauce is bubbly and thickened. Serve with couscous.

Robyn's notes: good but I didn't think it was worth all the steps in preparing.

Spicy Chinese Chicken Tacos

• 6 taco shells
• 2 boneless skinless chicken breast halves, cut into bite sized strips
• 1 tsp grated gingerroot
• 1 small garlic clove, minced
• 2 Tbsp soy sauce
• 1 Tbsp honey
• 1 large green onion, sliced
• 1/2 tsp crushed red pepper flakes
• 1 1/2 C shredded lettuce

1. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add chicken, gingerroot and garlic; cook and stir 3 to 5 minutes or until lightly browned.
2. Reduce heat to low. Add soy sauce, honey, onion, and crushed red pepper flakes; stir to coat. Cover; cook 5 minutes or until chicken is no longer pink in center, stirring occasionally.
3. Place about 1/4 C chicken mixture in each taco shell. Top each with lettuce. 

Robyn's notes: I substituted cabbage for lettuce and flour tortillas for taco shells. He liked it, ate it all very quickly.

Ravioli with Salsa-Black Bean Sauce

• 1 (9oz) pkg refrigerated cheese-filled ravioli
• 1 (14.5oz) can salsa-style tomatoes, undrained
• 1 (15oz) can black beans, drained
• 2 tsp chili powder
• 1/2 tsp cumin
• 2 Tbsp chopped fresh cilantro

1. In large saucepan, cook ravioli to desired doneness as directed on package. Drain in colander; cover to keep warm.
2. In same saucepan, combine tomatoes, beans, chili powder and cumin; mix well. Cook over medium heat for 5 minutes or until thoroughly heated, stirring occasionally.
3. Add cooked ravioli; stir gently to mix. Spoon onto serving platter or into serving bowl. Sprinkle with cilantro.

Robyn's notes: easy and quick

Turkey Burgers with Avocado Mayonnaise

• 1/2 pound lean ground turkey
• 2 Tbsp dry bread crumbs
• 1/2 tsp chili powder
• 1/4 tsp garlic salt
• 2 Tbsp mayonnaise
• 1/2 avocado, peeled, pitted, and cut up
• 1 tsp lemon juice
• 1/8 tsp garlic powder
• 2 whole grain burger buns, split
• 2 slices tomato

1. In medium bowl, combine ground turkey, bread crumbs, chili powder and garlic salt; mix well. Shape mixture into two 4-inch patties.
2. Place patties in medium skillet and cook until no longer pink in the center, turning once.
3. Meanwhile, in blender container, combine mayonnaise, avocado, lemon juice and garlic powder. Cover; blend until smooth.
4. Spread bottom halves of buns with mayonnaise mixture. Top with turkey patties and tomato slices. Cover with top halves of buns.

Robyn's notes: the recipe instructed for these to be grilled, but the grill isn't ready yet, and I didn't want to broil them for fear of making them too dry (if broiling is preferred, these are the instructions: To broil turkey patties, place on broiler pan; broil 4 to 6 inches from heat using times above as a guide, turning once.). I used safflower mayonnaise and the heels from a loaf of whole wheat bread (why buy a whole package of buns?).

Chewy Granola Bar

• 1 C maple syrup or honey
• 2/3 C chunky natural peanut butter
• 2 2/3 C rolled oats
• 1 C whole wheat flour
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 C wheat germ
• 2 C mix-ins in any combination of the following: sweetened flaked coconut, raisins, chocolate or carob chips, unsalted nuts, any finely chopped dried fruit such as dates, apricots, apples, etc.

Example:

• 1/2 C raisins or dried apple
• 1/4 C wheat bran
• 1/2 C walnuts (for omega-3's)
• 4 scoops soy protein powder (between 1/4 and 1/2 C)

(These would add up to the 2 C total)

1. Mix syrup (or honey) and peanut butter until well blended. Stir in oats, flour, wheat germ, spices, and mix-ins. If mixture seems too dry, add water 1 tsp at a time. If it is too sticky, add oats 1 tsp at a time. Mixture should be slightly sticky, but still easily spread in a pan with greased fingers.
2. Press into a 9x13 inch pan lightly greased. Bake at 350°F until barely browned (approx 12 minutes). Do not overbake! Cut while warm into desired sized bars.
3. When completely cool, remove from pan with a greased spatula. Wrap each bar separately in plastic wrap then store in a zip bag or air tight container.

Makes about 2 dozen bars.

1 serving contains: Carbs: 37 grams; Protein: 12 grams; Fat: 7 grams; Fiber: 5 grams

Pecan Chicken w/ Creamy Honey-Mustard Sauce

Chicken

• 2 boneless skinless chicken breast halves
• 2 Tbsp flour
• 1/3 C purchased honey mustard salad dressing
• 1/2 C finely chopped pecans
• 2 Tbsp butter

Sauce

• 2 Tbsp purchased honey mustard salad dressing
• 1/3 C sour cream
• 1 tsp sliced green onions

1. Pound each chicken breast half to a thickness of approximately 1/4 inch.
2. Place flour, 1/3 C dressing, and pecans in 3 separate small flat dishes. Coat each chicken breast half with flour. Dip in dressing to coat well. Dip in pecans, coating both sides.
3. Melt butter in medium nonstick skillet over medium-low heat. Add chicken; cook 4 to 6 minutes or until chicken is fork-tender and juices run clear, turning once. Remove chicken from skillet; place on serving platter. Cover to keep warm.
4. To drippings in skillet, add 2 Tbsp dressing and sour cream; cook and stir until mixture boils and thickens. Pour over chicken. Sprinkle with onions.

Robyn's notes: I felt that there wasn't enough dressing or pecans for both chicken breast halves, and since I can't eat pecans, I made a different breaded chicken dish for myself and only gave this to him. He said it was one of the best chicken dishes he had ever had.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Turkey Chow Mein

• 1/2 pound ground turkey
• 7oz beef broth
• 1 Tbsp soy sauce
• 1/2 tsp ginger
• 3/4 C sliced celery
• 1 (8oz) can bean sprouts, drained
• 1 (4oz) can sliced water chestnuts, drained
• 1 (4oz) can mushroom stems and pieces, drained
• 1 Tbsp cornstarch
• 1 1/2 Tbsp water
• 2 C chow mein noodles

1. Brown turkey in large skillet over medium heat until thoroughly cooked, stirring frequently. Drain.
2. Add broth, soy sauce, ginger, celery, bean sprouts, water chestnuts and mushrooms; mix well. Cover; simmer 15 minutes, stirring occasionally.
3. Meanwhile, in small bowl, combine cornstarch and water; blend until smooth.
4. Stir cornstarch mixture into turkey mixture. Cook until mixture boils and thickens. Serve over chow mein noodles. If desired, serve with additional soy sauce.


Robyn's notes: had to be careful not to make the turkey dry. But was an easy recipe.

Chicken 'n' Pepper Subs

• 1 boneless, skinless chicken breast cut into strips
• 1/8 tsp salt
• dash pepper
• 1 tsp olive oil
• 1/2 C sliced sweet red pepper
• 1/2 C sliced green pepper
• 1/2 C sliced onion
• 3/4 tsp white wine vinegar
• 1 small garlic clove, minced
• 1/4 tsp hot pepper sauce
• 2 slices provolone cheese (1oz each)
• 2 submarine or hoagie buns, split

1. In a large skillet, saute the chicken, salt and pepper in oil until juices run clear. Remove and keep warm. In the same pan, saute the peppers, onion, vinegar and garlic until the vegetables are tender. Stir in hot sauce and chicken.
2. Place cheese on bun bottoms; top with chicken mixture. Broil 4-6 inches from the heat for 2-3 minutes or until cheese is melted. Replace bun tops.


Robyn's notes: This was so easy and the chicken had a lot of flavour.

Macaroni Salad

• 1/2 C uncooked elbow macaroni
• 1/2 C quartered cherry tomatoes
• 3 Tbsp chopped celery
• 3 Tbsp chopped carrot
• 3 Tbsp chopped peeled cucumber
• 2 Tbsp chopped radishes
• 1/4 C fat-free mayonnaise
• 1/8 tsp salt
• 1/8 tsp pepper

1. Cook macaroni according to package directions; drain and rinse in cold water. In a small bowl, combine the macaroni and vegetables.
2. In another bowl, combine the mayonnaise, salt and pepper. Pour over salad and toss to coat. Cover and refrigerate until chilled. Stir before serving.

Robyn's notes: Fast, easy. I used safflower mayonnaise.

Crunchy Turkey Salad

• 1 C cubed cooked turkey breast
• 1/4 C seedless red grapes, halved
• 3 Tbsp chopped celery
• 4 tsp chopped pecans
• 4 tsp chopped water chestnuts

Dressing

• 3 Tbsp mayonnaise
• 1 1/2 tsp dried minced onion
• 1 tsp red wine vinegar
• 1/2 tsp reduced-sodium soy sauce
• 1/4 tsp ground ginger
• dash curry powder

1. In a small bowl, combine the turkey, grapes, celery, pecans and water chestnuts. In another small bowl, combine the dressing ingredients. Pour over turkey mixture; toss to coat. Chill until serving.

Robyn's notes: easy, quick. I almost always use safflower mayonnaise instead of regular mayo and did this time as well.

Italian Lentil and Barley Soup

Robyn's notes: crockpot recipe, plan ahead

• 1/2 C lentils
• 1/4 C pearl barley
• 1/2 C carrots, chopped
• 1/2 C celery, chopped
• 1/2 C onions, chopped
• 1 garlic clove, minced
• 1/4 tsp dried basil
• 1/2 tsp dried oregano
• 1/8 tsp dried thyme
• 1 bay leaf
• 1 3/4 C vegetable broth
• 1 1/4 C water
• 7oz can Italian-style stewed tomatoes
• 1/2 C fresh parsley, chopped
• 1 Tbsp cider vinegar

1. Sort through lentils to remove debris and shriveled beans, then rinse.
2. Add lentils to crock pot, along with barley, carrots, celery, onion, garlic, dried herbs and bay leaf.
3. Pour in broth, water, and tomatoes.
4. Cover and cook on low heat for 12 to 14 hours, or on high heat for 5 to 6 hours.
5. Discard bay leaf and just before serving stir in parsley and vinegar.

Robyn's notes: This is the halved recipe. The original states the yield as 12 servings, but this halved version does not serve 6. There is no way that it would serve more than 3, max. I added chopped zucchini. I had training out of town all day, so this was for him only.

Sour Cream Meatballs

• 1/4 C dry bread crumbs
• 1/2 C grated peeled potato
• 2 Tbsp finely chopped onion
• 2 Tbsp beaten egg
• 1/8 tsp garlic powder
• 1/4 tsp pepper, divided
• 1/2 pound ground turkey
• 3/4 C water
• 2/3 C condensed cream of mushroom soup, undiluted
• 1/2 C sour cream
• 1/3 C canned mushroom stems and pieces, drained
• 4 1/2 tsp onion soup mix
• hot cooked egg noodles

1. In a small bowl, combine the bread crumbs, potato, onion, egg, garlic powder and 1/8 tsp pepper. Crumble turkey over mixture and mix well.
2. Shape into 1 1/2 inch balls. Place in a shallow 1qt baking dish coated with cooking spray. In a small bowl, combine the water, soup, sour cream, mushrooms, soup mix, and remaining pepper, pour over meatballs.
3. Bake, uncovered, at 350°F for 30-40 minutes or until meat is no longer pink. Serve with noodles.


Robyn's notes: I didn't peel the potato before grating it. This was easy, although not quick, about an hour total time. Had a surprising amount of flavour.

White Bean Hummus Pitas

Note: Check yield before starting!
Hummus

• 1 small garlic clove, chopped
• 1 (15.5oz) can great northern beans, drained, rinsed
• 1 Tbsp lemon juice
• 3 Tbsp olive oil
• 1/4 tsp salt
• dash ground red pepper (cayenne)
• 1/4 C loosely packed fresh parsley

Sandwiches

• 1 1/2 C loosely packed spinach leaves
• 1/2 medium zucchini, very thinly sliced
• 4 very thin slices red onion, halved
• 8 thin slices tomato, halved
• 4 (6-inch) whole wheat pita pocket breads, halved

1. Chop garlic in food processor bowl with metal blade. Add all remaining hummus ingredients except parsley; process 1 to 2 minutes or until smooth. Add parsley; pulse to chop.
2. To assemble sandwiches, place spinach leaves, zucchini, onion and tomato slices in each pita bread half. Spoon about 2 Tbsp hummus into each.

Yield: 8 sandwiches; 4 servings

Robyn's notes: this was really quite good and very easy to make. I just had white bread pitas with the hummus, while he had the whole wheat pitas with everything. If variation is desired, the hummus can be made with either sun-dried tomato or marinated artichoke heart. Add either ingredient when adding the parsley.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Alfredo Chicken Ravioli

• 1 1/2 C frozen cheese ravioli
• 1 boneless skinless chicken breast half, cut into 1-inch cubes
• 3 bacon strips, chopped
• 3 tsp minced garlic
• 1/8 tsp adobo seasoning
• 1/3 C chopped onion
• 1/3 C chopped sweet red pepper
• 1 can (10.75oz) condensed cream of chicken soup, undiluted
• 1/2 C milk
• 1/3 C sour cream
• 2 Tbsp grated Parmesan cheese
• 1 C frozen chopped broccoli, thawed and drained

1. Cook the ravioli according to package directions. Meanwhile, in a large saucepan, cook and stir the chicken, bacon, garlic and adobo seasoning over medium heat until chicken is no longer pink. Add onion and red pepper; cook and stir until tender.
2. In a small bowl, combine the soup, milk, sour cream and Parmesan cheese; stir into chicken mixture. Bring to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes.
3. Drain ravioli; add to chicken mixture. Stir in broccoli; heat through.

Robyn's notes: I used cheese and spinach ravioli, vanilla soymilk and turkey bacon. It was quick to make and he enjoyed it.

Meatball Stew

• 2 portions Versatile Turkey Mix, thawed
• 4 Tbsp flour
• 4 tsp canola oil
• 1 medium potato, peeled and quartered
• 1 medium carrot, cut into 1-inch pieces
• 1 C beef gravy
• 2/3 C water
• 2/3 C sliced celery
• 1/2 C chopped onion
• 2 tsp Worcestershire sauce
• 2 garlic cloves, minced
• 1/4 tsp paprika
• 1/8 tsp dried thyme

1. Shape turkey mix into three meatballs; coat with flour. In a large skillet, brown meatballs in oil on all sides. Remove and keep warm.
2. Add remaining ingredients to the skillet. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
3. Stir in meatballs. Bring to a boil. Reduce heat; cover and simmer 15 minutes longer or until meat is no longer pink.


Robyn's notes: I added green beans and peas. This was ok, but not exciting, needs a little something. I never peel potato for him, he likes the skin, so I just scrubbed them hard.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Versatile Turkey Mix

Note: check yield, this is a mix intended to be used as a base for multiple recipes

• 1 egg
• 1/2 C dry bread crumbs
• 2 Tbsp milk
• 1 tsp salt
• 1 tsp dried thyme
• 1/4 tsp pepper
• 1 pound ground turkey

In a small bowl, combine the first six ingredients. Crumble turkey over mixture and mix well. Divide into four portions; place in freezer containers. Freeze for up to 3 months. Thaw in the refrigerator before using.

Yield: 4 portions

Robyn's notes: I have four recipes that use this mix. I used vanilla soy milk and Italian-style bread crumbs.

Tossed Salad with Dressing Options

Salad

• spinach
• red cabbage, shredded
• carrot, shredded
• hard-boiled egg, diced
• red onion, sliced
• mushrooms, sliced
• bell pepper, sliced
• tomatoes, sliced
• yellow squash, sliced

1. Combine all ingredients, toss. Serve with chosen dressing:

Chili Lime Vinaigrette

• 2 Tbsp olive oil
• 2 Tbsp lime juice
• 2 Tbsp vinegar
• 1 tsp sugar
• 1/2 tsp salt
• 3/4 tsp chili powder
• 1 garlic clove, minced

1. In a small, nonmetal bowl, combine all ingredients. Blend well, refrigerate.

Lemon-Pepper Parmesan Vinaigrette

• 4 tsp olive oil
• 2 tsp balsamic vinegar
• 1/4 tsp sugar
• 1/4 tsp grated Parmesan cheese
• 1/8 to 1/4 tsp lemon-pepper seasoning
• 1/8 tsp garlic salt
• dash coarsely ground pepper

1. Combine all ingredients. Blend well, refrigerate.

Cumin Red Pepper Vinaigrette

• 2 Tbsp vinegar
• 1 clove minced garlic
• 1/2 tsp ground cumin
• 1/4 tsp paprika
• salt to taste
• ground red pepper to taste
• 1 Tbsp olive oil

1. In a small bowl, whisk together vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil.

Pine Nut Dressing

• 3 Tbsp pine nuts
• 3 Tbsp water
• 4 1/2 tsp cider vinegar
• 1 Tbsp lemon juice
• 1/2 C packed fresh parsley sprigs
• 3 garlic cloves, peeled and halved
• 1/2 tsp dried basil
• 1/8 tsp salt
• 1/4 C olive oil

1. Place pine nuts in blender; cover and process until finely ground. Add the water, vinegar, lemon juice, parsley, garlic, basil and salt; cover and process until blended. While processing, gradually add oil in a steady stream.

Robyn's notes: I made all four dressings, put each in a labeled jar, and let him choose. He went for the Pine Nut Dressing. I wanted to have edamame in the salad, but couldn't find any at the 5 different grocery stores I tried (including the local organic market and health foods market). Frustrating.

Goat Cheese Stuffed Chicken Breast

• 2oz reduced-fat goat cheese
• 8 oil-packed sun-dried tomatoes, drained and finely chopped
• 1C spinach leaves
• 2 boneless skinless chicken breast halves
• 2 Tbsp olive oil

1. Pound chicken breasts to 1/4 inch thickness. Combine goat cheese, tomatoes, and spinach leaves. Spread mixture over chicken, roll up and secure with toothpicks.
2. Place on backing sheet and brush with olive oil. Bake at 375°F for 30 minutes, or until juices run clear.

Robyn's notes: I served with whole-wheat couscous. If goat cheese is not available, use feta cheese. The recipe called for frozen spinach, which we rarely use, fresh spinach was fine. I never secure my rolled up chicken dishes with toothpicks, I just roll them carefully so they'll stay on their own. Surprisingly healthy, if served with strawberries and whipped cream for dessert (which we didn't), this entire meal has 766 calories, 30g fat, 9g saturated fat, 62g Protein, 66g carbohydrate, 15g fiber, 412mg sodium. Very easy and he and I both really liked it.

Zucchini Chickpea Tagine Over Couscous

• 1 Tbsp olive oil
• 1 medium onion, chopped
• 3 small zucchini, sliced
• 1 can chickpeas (15oz), rinsed and drained
• 1 pinch each of ground cinnamon, ginger, turmeric and/or cumin
• 10 oz vegetable broth
• hot sauce to taste

1. Heat olive oil in a skillet over medium heat. Add onions and cook until they begin to soften, about 5 minutes. Add zucchini and cook until browned, about 5 minutes. Season with salt and freshly ground black pepper.
2. Stir in chickpeas and spices. Cook for 1 minute.
3. Add broth and hot sauce. Cook for 5 minutes to mellow flavor and thicken sauce slightly.

Serve with whole-wheat couscous (GF see note below); sliced tomatoes garnished with fresh mint leaves

Robyn's notes: if harissa is available (spicy yet mellow pepper paste made from chiles, garlic, olive oil, cumin and other spices), use it in place of the hot sauce. This was really easy and he liked it a lot.  GF if served over rice instead of couscous.

Tossed Salad with Pine Nut Dressing

• 2 C baby spinach
• 1/4 C seasoned salad croutons
• 1/4 C shredded red cabbage
• 3 Tbsp shredded carrot
• 3 Tbsp shredded zucchini
• dash pepper

Dressing:

• 3 Tbsp pine nuts
• 3 Tbsp water
• 4 1/2 tsp cider vinegar
• 1 Tbsp lemon juice
• 1/2 C packed fresh parsley
• 3 garlic cloves, peeled and halved*
• 1/2 tsp dried basil
• 1/8 tsp salt
• 1/4 C olive oil

1. In a small salad bowl, combine the first six ingredients. Place the pine nuts in a blender; cover and process until finely ground. Add the water, vinegar, lemon juice, parsley, garlic, basil and salt; cover and process until blended. While processing, gradually add oil in a steady stream.
2. Transfer dressing to a small pitcher or bowl. Serve with salad. Refrigerate remaining dressing for up to 3 days.


Robyn's notes: He really liked this. Raved over it. It was very quick to make.  Gets 3 stars instead of 4 because I can't eat salad.
*garlic: I used the chopped garlic in a jar, because I was in a hurry. Worked fine.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Cacciatore Chicken Breasts

• 1/2 medium onion, sliced and separated into rings
• 1/2 medium green pepper, sliced
• 1 Tbsp olive oil
• 2 boneless skinless chicken breast halves
• 3/4 C canned stewed tomatoes
• 2 Tbsp chicken broth
• 1/4 tsp garlic salt
• 1/4 tsp dried rosemary, crushed
• 1/8 tsp pepper

1. In a large skillet, saute onion and green pepper in oil until crisp-tender. Remove and keep warm. Cook chicken over medium-high heat for 4-5 minutes on each side or until juices run clear. Remove and keep warm.
2. Add the tomatoes, broth, garlic salt, rosemary and pepper to the skillet; cook and stir until heated through. Add onion mixture. Serve over chicken.


Robyn's notes: I served this over rice, and it was really quite pretty and filling. He and I both liked it. It went quickly (about 30 minutes) but once started there was no walking away from it.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Dilled Potato-Leek Soup

• 1 C sliced leeks (white portion only)
• 1 celery rib, chopped
• 1 1/2 tsp butter
• 2 C chicken broth
• 1 1/2 C cubed peeled Yukon Gold potatoes
• 1 large carrot, finely chopped
• 1/2 tsp dried thyme
• 1/4 tsp salt
• 1/8 tsp pepper
• 1/2 C buttermilk
• 1 1/2 tsp snipped fresh dill or 1/2 tsp dill weed

1. In a large saucepan, saute leeks and celery in butter until tender. Stir in the broth, potatoes, carrot, thyme, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender. Cool slightly.
2. Transfer to a blender; cover and process until smooth. Return to the pan. Whisk a small amount of soup into buttermilk; return all to the pan, stirring constantly. Add dill; heat through (do not boil).

Yield: 3 3/4 C

Robyn's notes: This was very easy and quick to make. He really liked it. I had potato soup for myself. Substituted vanilla soymilk for the buttermilk.

Chunky Chicken Noodle Soup

• 1/4 C diced carrot
• 2 Tbsp diced celery
• 2 Tbsp chopped onion
• 1 tsp butter
• 2-1/2 C chicken broth
• 2/3 C diced cooked chicken
• 1/4 tsp salt
• 1/4 tsp dried marjoram
• 1/4 tsp dried thyme
• dash pepper
• 1/2 C uncooked medium egg noodles
• 1 tsp minced fresh parsley

1. In a large saucepan, saute the carrot, celery and onion in butter until tender. Stir in the broth, chicken and seasonings; bring to a boil. Reduce heat. Add noodles; cook for 10 minutes or until tender. Sprinkle with parsley.


Robyn's notes: I used rigatoni because it's what I had in the house, and it absorbed more of the broth than I expected, but it was still good. Research shows that chicken noodle soup actually is good for colds and the flu, and since he's had a really bad flu since Xmas, I was hoping to boost his immune system a bit.

Indian Spiced Whole Wheat Couscous with Chickpeas

• 1/2 C whole wheat couscous
• 1-1/2 C vegetable broth
• 1/2 tsp olive oil
• 1 Tbsp dried onions
• 1/4 tsp crushed red pepper flakes
• 1/2 tsp curry powder
• 1/4 tsp allspice
• 1/4 tsp cumin
• dash salt
• dash pepper
• 1 (7oz) can chickpeas, drained and rinsed

1. Bring vegetable broth, olive oil and spices to a boil.
2. Add couscous and chickpeas, cover and remove from heat.
3. Let stand for 7-8 minutes.

Robyn's notes: easy, fast, and he liked it a lot. Lots of flavor. If garam masala is available, use it in place of the allspice.

Chili Macaroni

• 1/3 C uncooked elbow macaroni
• 1/3 lb lean ground beef
• 1/4 C chopped onion
• 1 C canned diced tomatoes
• 3/4 C tomato juice
• 3/4 C canned kidney beans, rinsed and drained
• 1 small garlic clove, minced
• 3/4 tsp chili powder
• 1/8 tsp salt
• 1/8 tsp dried oregano
• 1/8 tsp pepper
• 2 Tbsp sweet pickle relish

1. Cook macaroni according to package directions. Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink, drain.
2. Add the tomatoes, tomato juice, beans, garlic, chili powder, salt, oregano, and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
3. Drain macaroni; add to beef mixture. Stir in pickle relish; heat through.


Robyn's notes: I used whole wheat penne pasta instead of elbow mac. He liked this, and it was easy to make.

Roasted Eggplant Parmesan

• 1 medium eggplant
• 2 tsp olive oil
• 1 C marinara sauce
• 2 oz mozzarella cheese, thinly sliced

1. Preheat the oven to 400°F. Trim both ends from eggplant and slice crosswise into 8 circles of equal thickness. Brush a baking sheet with half the oil, arrange the slices on it in a single later and bake for 20 to 25 minutes, or until the slices are browned on top and tender in the center.
2. Reduce the oven temperature to 375°F. Brush an 8"x8" baking pan with the remaining oil and arrange 4 eggplant slices in a single layer in the bottom of the pan. Spoon half the marinara sauce evenly over the eggplant and top with half the mozzarella. Add a second layer of eggplant slices directly over the first to form sandwiches. Top with the remaining sauce and cheese.
3. Bake for 20 to 25 minutes, or until the cheese is browned and bubbling.


Robyn's notes: easy, but it was hard to tell if the eggplant was roasted properly. He liked it. Low fat. GF - I'm finding conflicting information about the availability of gluten-free marinara sauces, so I'm marking this as gluten-free but that's the ingredient to check.

Turkey Couscous Salad

• 2/3 C water
• 1/2 C uncooked couscous
• 2-1/2 oz sliced deli turkey, cut into 1/2 inch strips
• 1/2 C grape tomatoes, halved
• 1/4 C pitted ripe olives, halved
• 1/3 C fat-free plain yogurt
• 1 Tbsp minced fresh parsley
• 2-1/2 tsp red wine vinegar
• 1 oz reduced-fat cheddar cheese, cut into cubes

1. In a small saucepan, bring water to a boil; stir in couscous. Cover and remove from the heat; let stand for 5 minutes. Transfer to a large bowl. Fluff with a fork; cool.
2. Add the turkey, tomatoes and olives. In a small bowl, combine the yogurt, parsley and vinegar. Pour over couscous mixture and toss to coat. Sprinkle with cheese.


Robyn's notes: I served his on a bed of spinach. He really liked it.

Southwest Turkey Casserole

• 2/3 C condensed cream of chicken soup, undiluted
• 1/4 C sour cream
• 1/4 C chopped onion
• 1/4 C canned chopped green chilies
• 3 corn tortillas (6 inches) cut into 1-inch pieces
• 1 C cubed cooked turkey
• 1/4 C shredded cheddar cheese

1. In a small saucepan, combine the first six ingredients. Cook over medium heat for 3-5 minutes or until heated through, stirring occasionally.
2. Pour half of the turkey mixture into a 3-cup baking dish coated with cooking spray. Sprinkle with half of the cheese. Top with remaining turkey mixture and cheese.
3. Bake, uncovered, at 350°F for 20-25 minutes or until bubbly.


Robyn's notes: I used flour tortillas, because I can't have the corn. This was not exciting, mostly just tasted like the chilies.
* 1 Star: Not Too Good. Neither of us liked this enough for me to bother making it again without complete overhaul

Lentil and Barley Vegetable Stew

• 1/2 C uncooked lentils, sorted, rinsed
• 1 small sweet potato, peeled, cubed
• 1 small onion, coarsely chopped
• 1/2 rib celery, thinly sliced
• 1/4 C uncooked quick-cooking barley
• 1 (14.5oz) can vegetable broth
• 1/2 tsp dried basil leaves
• dash pepper
• 1/2 C frozen peas

1. In large saucepan, combine all ingredients except peas; mix well. Bring to a boil. Reduce heat; cover and simmer 18 to 22 minutes or until lentils, barley and vegetables are tender.
2. Add peas; cook an additional 4 to 5 minutes or until peas are tender.


Robyn's notes: I couldn't find quick-cooking barley, so I used regular barley and just started cooking it 45 minutes before I started the rest of the meal. As always, I used refrigerated, not canned, broth.

Roasted Potatoes and Artichokes

• 8 small red potatoes, quartered
• 1/2 C halved water-packed artichoke hearts, rinsed and drained
• 1 tsp olive oil
• 3/4 tsp dried thyme
• 1/8 tsp salt
• dash coarsely ground pepper

1. Place potatoes and artichokes in a shallow baking pan coated with cooking spray. Drizzle with oil. Sprinkle with thyme, salt and pepper; stir to coat. Bake, uncovered, at 425°F for 35-40 minutes or until potatoes are tender, stirring every 15 minutes.

Robyn's notes: this was ok, but the potatoes were a little too crunchy for my taste. I probably needed to bake them longer.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Oregano Chicken

• 2 boneless skinless chicken breast halves
• 3/4 tsp crushed garlic
• 3/4 tsp lemon-pepper seasoning
• 1/2 tsp dried oregano
• 1 Tbsp olive oil

1. Rub chicken with garlic; sprinkle with lemon-pepper and oregano. In a large skillet over medium heat, brown chicken in the oil for 5 minutes.
2. Transfer to a shallow baking pan. Bake, uncovered, at 400°F for 30-35 minutes or until juices run clear.

Robyn's notes: good, easy, not exciting. Served with Roasted Potatoes and Artichokes.

Quinoa

Most commonly considered a grain, quinoa (pronounced keen-wah) is actually a relative of leafy green vegetables like spinach and Swiss chard. It has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.

The protein content of quinoa is very high, and it is a complete protein, meaning that it includes all nine essential amino acids. This means it takes less quinoa protein to meet one's needs than wheat protein. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. It is a good source of dietary fiber, riboflavin, and phosphorus, is gluten free and considered easy to digest. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, it may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa Corn and Bean Salad

Quinoa and Corn

• 1/2 C uncooked quinoa
• 1 C water
• 1/2 C frozen corn

Dressing

• 1 Tbsp olive oil
• 1/4 tsp grated lime peel
• 1 Tbsp lime juice
• 1 Tbsp white wine vinegar
• 1/2 tsp sugar
• 1/4 tsp salt
• 1/2 tsp chili powder
• 1/2 garlic clove, minced

Salad

• 1 (7oz) can black beans, drained, rinsed
• 1/2 stalk celery, thinly sliced
• 1 small tomato, chopped
• 2 Tbsp chopped fresh cilantro
• 2 lettuce leaves

1. In fine strainer, rinse quinoa with cold water, rubbing grains together with fingers; drain well. In saucepan, combine quinoa and 1 C water. Bring to a boil. Reduce heat to low; cover and simmer 12 to 15 minutes or until tender, adding corn during last 2 minutes of cooking time. Place in strainer; rinse with cold water to cool. Drain well. Place in large serving bowl.
2. Meanwhile, in small nonmetal bowl, combine all dressing ingredients; blend well. Refrigerate.
3. Add beans, celery, tomato, cilantro and dressing to quinoa and corn; mix well. Cover; refrigerate at least 1 hour to blend flavors.
4. To serve, line individual plates or bowls with lettuce. Spoon salad onto lettuce. If desired, garnish with additional cilantro.

Robyn's notes: I left out step 4 entirely, as he doesn't eat lettuce. I also left out the lime peel because it's such a waste to buy a whole lime just for such a small amount of peel, since I always have lime juice on hand. He loved this, said it was one of the best salads he'd ever had. GF - doublecheck your black beans.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Meaty Rigatoni Pizza Bake

• 1 C uncooked rigatoni or large tube pasta
• 1/2 lb lean ground turkey, ground beef, or bulk Italian sausage
• 1-1/2 C spaghetti sauce
• 1 can (4oz) mushroom stems and pieces, drained
• 1/2 C shredded Italian cheese blend
• 8 slices pepperoni

1. Cook pasta according to package directions. Meanwhile, crumble meat into a large skillet. Cook over medium heat until no longer pink; drain. Stir in the spaghetti sauce and mushrooms. Drain pasta; add to meat mixture.
2. Transfer to a 1-qt baking dish coated with nonstick cooking spray. Top with cheese and pepperoni. Cover and bake at 350°F for 25-30 minutes or until heated through.

Robyn's notes: recipe originally called for bulk Italian sausage instead of ground turkey.  I used turkey the first time, and beef the second time I made it, and with the turkey when stirring in the mushrooms, I also stirred in cubed eggplant. This was really easy and he liked it.  The second time making it (photo above) I dished into two small baking dishes instead of one larger one.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Lentils

Lentils are legumes, seeds of a plant, and they grow in pods that contain either one or two lentil seeds. They generally have a mild, earthy, somewhat nutty flavour. They cook relatively quickly, but before cooking, always rinse them and pick out stones and other debris. Unlike dried beans and peas, there's no need to soak them. Lentils cook more slowly if they're combined with salt or acidic ingredients, so add these last. Bigger or older lentils take longer to cook. Store dried lentils for up to a year in a cool, dry place.

Lentils are the vegetable with the highest level of protein, other than soybeans, and they were apparently selected by Health Magazine as one of the 5 healthiest foods. They are a very good source of cholesterol-lowering fiber, and the high fiber content prevents blood sugar levels from rising rapidly after a meal. They are rich in both soluble and insoluble dietary fiber. Studies show that eating high fiber foods such as lentils, helps prevent heart disease.

The legume also has significant amounts of folate, magnesium, and iron.

GF - Depending on the brand you purchase, the lentils may have been processed on the same equipment as wheat products. Lentils themselves are, of course, gluten-free, but check your packaging.

Lentil Soup for the Soul

• 1/3 C chopped peeled parsnip
• 1/3 C diced peeled potato
• 1/4 C chopped green onions
• 1/4 C chopped leek (white portion only)
• 1/4 C chopped carrot
• 2 tsp olive oil
• 1 can (14.5oz) vegetable broth
• 1 C canned no-salt-added whole tomatoes, cut up
• 1/3 C dried lentils, rinsed
• 1/4 C dry red wine or additional vegetable broth
• 1 tsp Worcestershire sauce
• 1 bay leaf
• 1/3 C minced fresh cilantro

1. In a large saucepan, saute the parsnip, potato, onions, leek, carrot and celery in oil for 3 minutes. Add the broth, tomatoes, lentils, wine or additional broth, Worcestershire sauce and bay leaf. Bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until lentils are tender.
2. Just before serving, discard bay leaf; stir in cilantro.

Yield: 4 Cups

Robyn notes: the recipe looks more time-intensive than it is, because the ingredient list is long, but once you chop everything up it goes really quickly. He prefers that I not peel any vegetables, so I just wash them really well and chop them up. I couldn't find actual bay leaves at the grocery the other day, so I sprinkled a small amount of dried chopped bay leaves, since I wasn't sure how strongly it would change the flavour. I rarely use canned broth, I tend to use enough of both vegetable broth and chicken broth that I have the cardboard refrigerated containers on hand, and I just measure out the right amount. In this case, to get 14.5oz, it's a little more than 1 and 3/4 C. I also didn't bother to cut up the whole tomatoes, once the soup had been brought to a boil, I just pressed the spoon hard to the center of each tomato and they broke apart in the pot. I know there's a lot of notes for this one, but it was a simple recipe and went over very well. He really liked it, actually scarfed down two full servings real quick.

Mexican Veggies

• 1 medium zucchini, diced
• 1/2 C fresh or frozen corn
• 1/2 C salsa

1. Place 1 inch of water in a small saucepan; add zucchini and corn. Bring to a boil. Reduce heat; cover and simmer for 3-4 minutes or until zucchini is almost tender. Drain. Stir in salsa; heat through.


Robyn's notes: fast, easy. I purposely undercooked it for his preference

Creamy Chicken Enchiladas

• 2/3 C condensed cream of chicken soup, undiluted
• 2/3 C sour cream
• 2 C shredded cooked chicken breast
• 1/2 C shredded Monterey Jack cheese, divided
• 4 flour tortillas (6 inches)

1. In a small bowl, combine soup and sour cream. Spread half over the bottom of an 8-inch square baking dish coated with cooking spray.
2. Place 1/2 C chicken and 1 Tbsp cheese down the center of each tortilla; roll up and place in the baking dish. Top with remaining soup mixture; sprinkle with remaining cheese.
3. Bake, uncovered, at 350°F for 18-22 minutes or until heated through.

Robyn's notes: served with Mexican Veggies. This went very quickly, and we liked it but if I make it again I'll add some type of flavoring to the chicken.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Thai Tofu Sandwiches

• half package extra firm tofu
• 2 heaping Tbsp peanut butter
• 2 tsp soy sauce
• 1/2 Tbsp lime juice
• dash garlic powder
• 1/8 tsp hot pepper sauce
• 2 Tbsp chopped red bell pepper
• 2 Tbsp sliced green onions
• 2 Tbsp chopped fresh cilantro
• whole wheat pita
• spinach leaves
• sliced tomato

1. Drain tofu if necessary; gently press between layers of paper towels to remove excess moisture.
2. In medium bowl, combine peanut butter, soy sauce, lime juice, garlic powder, and hot pepper sauce; mix well. Add tofu, bell pepper, onions and cilantro; stir with fork until well mixed and tofu is crumbly.
3. Stuff split pita pockets with spinach leaves, sliced tomato, and tofu mixture.

Robyn's notes: I used the remaining half of the package of tofu from last week. This went quickly and was quite easy, as well as being different from the tofu sandwich filling I served last week.

Tofu

Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. Traditionally, the curdling agent used to make tofu is nigari, a compound found in natural ocean water, or calcium sulfate, a naturally occurring mineral. Curds also can be produced by acidic foods like lemon juice or vinegar. The curds then are generally pressed into a solid block. Tofu is an excellent source of cholesterol-free protein, B-vitamins, and iron, is low in sodium, and is full of phytoestrogens, which may protect against some cancers and heart disease, bring relief from some of the uncomfortable symptoms of menopause, and protect against osteoporosis. Depending on the coagulant, tofu may be high in calcium and magnesium.

Tofu comes in several consistencies: soft, regular, firm, extra-firm. It is often sold in a small cardboard box found in the refrigerator section of the grocery store or in the Asian ingredients aisle. In all of my grocery stores, we have sections specifically for refrigerated soy products (such as tofurkey and "chik n nuggets"), and that's where tofu is located. The most common package sizes are 10.5oz, 12oz, and 14oz. If purchased already cold (the only way I've bought it), refrigerate until ready to use; otherwise, store in a cool, dark place. If you use only part of a package of tofu, store the rest in the refrigerator, covered with water, for 1 week.

Tofu can be used in smoothies, to add protein and to thicken them. The best tofu to use for smoothies is soft silken tofu, which is slightly more creamy than soft tofu.

Tamale Pie

• 1/3 lb lean ground turkey
• 3 Tbsp chopped onion
• 3/4 C stewed tomatoes, chopped
• 1/8 tsp garlic powder
• 1/8 tsp chili powder
• dash salt and pepper
• 2 flour tortillas (6 inches)
• 2/3 C shredded Monterey Jack cheese
• 2 Tbsp sliced ripe olives

1. In a small skillet, cook turkey and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, garlic powder, chili powder, salt and pepper. Remove from heat.
2. Place one tortilla in a 3-cup round baking dish coated with nonstick cooking spray. Top with half of the meat mixture and cheese; repeat layers. Sprinkle with olives. Bake, uncovered, at 350°F for 15-20 minutes or until heated through.

Robyn's notes: this was not exciting. It was fine, but neither of us was wild about it. Needs more chili powder maybe. I used extra onions because he was in the mood for more of them.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Curried Tofu Salad Sandwiches

• half package (10.5oz) firm or extra firm tofu
• 2 Tbsp chopped celery
• 1 Tbsp sliced green onions
• 2 Tbsp low-fat plain yogurt
• 1 Tbsp sweet pickle relish
• 1 tsp sweet honey mustard
• 1/4 tsp curry powder
• dash turmeric
• whole wheat pita breads
• spinach leaves
• 1 small tomato, sliced

1. Drain tofu if necessary; press between layers of paper towels to remove excess moisture. Place tofu in medium bowl; break up slightly with fork. Add celery and onions; mix well.
2. In medium bowl, combine yogurt, relish, mustard, curry powder and turmeric; blend well. Stir carefully into tofu mixture. Refrigerate at least 30 minutes to blend flavors.
3. Fill pita breads with spinach leaves, tomato slices, and tofu mixture.

Robyn's notes: This was quite easy and I was pleasantly surprised at how much he liked it, as this was his first foray into tofu. I had it in the fridge for a couple hours and it got a little watery and turned very yellow, but neither of those things were a problem.

Ingredient Info: Turmeric is used in some recipes as a substitute for expensive saffron. It is commonly used in curries and to provide colour (bright yellow). The turmeric plant, by the way, is thought to have many medicinal properties in Ayurvedic medicine.

Fruity Snack Mix

Notes: check yield, this is intended to be eaten as a snack for multiple days.  Time-intensive recipe

• 1 C peanut butter
• 1/2 C honey
• 1/2 C water
• 2 Tbsp butter
• 3 C rolled oats
• 1 (15.6oz) pkg cranberry quick bread and muffin mix
• 1 (6oz) pkg dried fruit bits
• 1/2 C shelled sunflower seeds

1. Heat oven to 250°F. In medium saucepan, combine peanut butter, honey, water and butter; mix well. Cook over medium heat until mixture comes to a boil, stirring frequently. Remove from heat.
2. In large bowl, combine oats and quick bread mix; mix well. Pour peanut butter mixture over oat mixture; mix well. Crumble and spread mixture in bottom of ungreased 15x10x1-inch baking pan. Mixture will be quite moist and crumbly.
3. Bake at 250°F for 1.5 to 1.75 hours or until deep golden brown and almost dry and crisp, stirring and breaking up pieces every 30 minutes.
4. Add fruit bits and sunflower seeds to oat mixture in oven; mix well. Turn oven off; leave pan in warm oven for 30 minutes.
5. Remove pan from oven. Stir mixture. Cool in pan 20 minutes or until completely cooled. (Mixture becomes crisp as it cools) Store in tightly covered container.

Yield 10 Cups

Robyn's notes: another snack mix for the road, this one mostly for him. Obviously this is a time-intensive recipe.

Microwave Mexi Snack Mix

Note: check yield, this is intended to be a snack eaten over multiple days.

• 3 C bite-size baked cheese crackers (Cheez-its)
• 2 C twisted butter-flavored pretzel sticks
• 1 C salted peanuts
• 1 Tbsp oil
• 2 Tbsp Old El Paso Taco Seasoning Mix (from 1.25oz pkg)

1. In 2.5 quart microwave-safe bowl, combine crackers, pretzel sticks and peanuts. Drizzle with oil; toss to coat. Sprinkle with taco seasoning mix; toss to coat.
2. Microwave on High for 4 minutes, stirring once halfway through cooking. Spread on waxed paper; cool 5 minutes before serving.

Yield 5-6 cups

Robyn's notes: easy, quick, some of the Cheez-its actually burned, but not many. We're going out of town for 4 days this weekend, and it's a road trip. Since I'm doing the driving (I like to drive, he generally doesn't), and I know that I'm one of those drivers who likes to snack, I'm bringing this for one of those snacks. I substituted Keebler Club Snack Sticks for pretzels because I can't eat pretzels. 

I made this a second time in July 2012, with some substitutions.  The box of Cheez-Its I had only had 2 Cups in it, so I used all of that, 1 Cup of salted peanuts, 1 Cup of Safeway Rice Pockets cereal (generic for Rice Chex), and since I'm not able to eat pretzels and couldn't find the Keebler Club Snack Sticks I used last time, I used 1 Cup of Keebler Club Minis Original flavour, each one broken in half.  Worked out fine (and is the photo above).  

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Hopping John Risotto

• 2 C water
• 3 C shredded cabbage
• 1 Tbsp olive oil
• 1/4 C chopped onions
• 1/3 C long-grain white rice
• 1/2 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp red pepper flakes
• 1 C cooked black eyed peas

1. In a 2-quart saucepan over high heat, bring the water to a boil. Carefully add the cabbage, bring the water back to a boil and cook for 5 minutes. Drain, saving the liquid.
2. Place the oil in a microwave safe 8"x8" baking dish. Microwave on high power for 1 minute. Stir in the onions and microwave on high for 2 minutes. Stir in the rice and microwave on high for 2 minutes.
3. Measure the reserved cabbage water. Stir 1 1/2 C of the water into the dish. Add the thyme, salt, and pepper flakes. Stir in the cabbage. Microwave on high for 8 minutes. Stir the mixture well and microwave on high for another 3 minutes.
4. Add the black-eyed peas and microwave on high for 3 to 4 minutes, or until the rice is just tender. Let stand for 5 minutes before serving.


Robyn's notes: very important=if doubling this recipe, the times are all different (in other words, don't). The recipe lists the option of using bacon drippings instead of olive oil, but I don't just randomly keep bacon drippings in a jar and this was a vegetarian day anyway.

Bachelor's Prize Chicken

• 2 bone-in chicken breast halves
• 1/2 C nonfat plain yogurt
• 2 Tbsp creamy peanut butter
• 1/8 tsp ground red pepper

1. Preheat the oven to 375°F. Line a baking pan with heavy foil. Remove the skin from the chicken.
2. In a small bowl, blend the yogurt, peanut butter and pepper until smooth. Dip the chicken in the mixture to coat evenly and arrange the pieces, rib side down, in a single layer on the prepared pan.
3. Bake on the top shelf of the oven for 35 to 45 minutes, or until the chicken is richly browned and the juices are clear when the breast is pierced with a fork. Serve hot or cold.


Robyn's notes: I only had boneless skinless chicken breasts in the house, so I substituted them. Very simple to make, served with rice and green peas. Made this again June 13, 2011. Used boneless, skinless chicken breasts again, and should have pounded them out a little bit.
*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Polish Cabbage & Mushrooms in Yogurt

• 2 tsp butter
• 1/4 C finely chopped onions
• 1 C finely chopped mushrooms
• 1 tsp minced garlic
• 1/2 tsp dried dill weed
• 1/4 tsp salt
• pepper to taste
• 4 C shredded cabbage
• 2/3 C water
• 1/2 C low-fat plain yogurt

1. Melt the butter in a heavy nonstick skillet over medium heat. Add the onions and cook, stirring often, for 3 minutes, or until they begin to brown. Stir in the mushrooms, garlic, dill, salt and pepper. Cover the skillet and cook the mixture for 2 to 3 minutes, or until the mushrooms begin to release their juices and look oily.
2. Add the cabbage and water, raise the heat to high and bring quickly to a boil. Then reduce the heat to low, cover the pan and cook the cabbage, stirring occasionally, for 10 to 15 minutes, or until it is just tender. If there is water remaining in the pan, remove the cover, raise the heat to high and cook the cabbage, stirring constantly, until most of the water has evaporated.
3. Remove the skillet from the heat and stir in the yogurt. Serve hot.


Robyn's notes: served over biscuits. I actually chose this recipe because I had a lot of plain organic yogurt left over from previous recipes, and if we can get through 3 more containers of it before January 31, 2008, I can get him a free subscription to Organic Gardening Magazine.

Enchilada Stuffed Shells

• 8 uncooked jumbo pasta shells
• 1/2 lb lean ground turkey
• 1 can (5oz) enchilada sauce
• 1/4 tsp dried minced onion
• 1/8 tsp dried basil
• 1/8 tsp dried oregano
• 1/8 tsp ground cumin
• 1/4 C fat-free refried beans
• 1/2 C shredded reduced-fat cheddar cheese

1. Cook pasta according to package directions; drain. In a nonstick skillet, cook turkey over medium heat until no longer pink; drain. Stir in enchilada sauce and seasonings; set aside.
2. Place a rounded teaspoonful of refried beans in each pasta shell, then fill with turkey mixture. Place in a baking dish coated with nonstick cooking spray.
3. Cover and bake at 350°F for 25 minutes. Uncover; sprinkle with cheese. Bake 5 minutes longer or until cheese is melted.

Robyn's notes: I made this dish in two halves. For my half, I used bean dip instead of refried beans (I can't have whole beans). For his half, I used chunky salsa instead of enchilada sauce. It was ok, not exciting.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Mixed Salad with Avocado Dressing

Avocado Dressing

• 1 C buttermilk
• 1/2 C fat-free plain yogurt
• 1 ripe avocado, peeled and sliced
• 2 green onions, chopped
• 1/4 C minced fresh parsley
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp dill weed
• 1/8 tsp pepper

1. In a food processor, combine all ingredients; cover and process until smooth. Serve over salad. Store in the refrigerator.
Yield 2 Cups

Mixed Salad

• baby spinach
• sliced cucumber
• cherry tomatoes
• chopped hard-boiled egg
• dried cranberries
• chow mein noodles
• sliced mushrooms

1. Combine salad ingredients, toss with dressing.

Robyn's notes: I used the blender instead of the food processor to mix the dressing. It was very easy and fast. The salad, of course, can be any salad ingredients you wish, this was just an example of what I used today. He liked it a lot.

Pita Pizzas

• 1/4 lb ground turkey
• 2 whole pita breads
• 1 can (8oz) fat-free refried beans
• 1/2 C chunky salsa
• 1/3 C shredded reduced-fat Mexican cheese blend
• 3 Tbsp fat-free sour cream
• 1 green onion, sliced

1. In a nonstick skillet, cook turkey over medium heat until no longer pink, drain. Place pitas on a baking sheet. Spread with refried beans; top with turkey, salsa and cheese.
2. Broil 4 inches from the heat for 3-5 minutes or until cheese is melted. Top with sour cream and onions.
 
Robyn's notes: this was really easy. It was listed in a cookbook for easy cooking for diabetics. Neither of us is diabetic, but it's good to watch sugar levels and fats and all the rest, so I like to look at the exchanges sometimes.