Chili Non Carne

Note: Long cooking time. Plan ahead, will need over 90 minutes total.

• 1 1/2 tsp olive oil
• 1/2 C chopped onions
• 6 Tbsp chopped celery
• 6 Tbsp diced carrots
• 1/4 C chopped green peppers
• 1/2 tsp minced garlic
• 1 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1 C canned tomatoes (with juice)
• 1 C water
• 3/4 C canned pinto beans, rinsed and drained
• 2 1/2 Tbsp bulgur
• salt to taste

1. Place the oil in a heavy 2-quart saucepan. Add the onions, celery, carrots and peppers. Cook over medium heat for 10 minutes, or until the vegetables are tender but not brown. Stir in the garlic, chili powder and cumin; cook for 1 minute.
2. Add the tomatoes (with juice) and water; bring the chili to a simmer. Cover the pan, reduce the heat to low and cook, stirring occasionally, for 1 hour.
3. Add the beans and bulgur. Cover and cook for 30 minutes, or until the bulgur is cooked through and the vegetables are tender. Add salt to taste. Serve hot.
 
Robyn's notes: yeah, yeah, I know, lots of bulgur recipes recently, haha! It bulks up the chili and adds nice flavor. When I made old-fashioned chicken macaroni salad, I chopped up more green pepper than I needed, and kept the extra in a sealed container in the fridge, knowing that I'd need some for this recipe.  He really, really liked this a lot.

Turkey Medallions Seared in Thai Butter

• 1/4 C lime juice
• 2 tsp minced fresh ginger
• 1 tsp sugar
• 8oz boneless turkey breast cutlets (1/4" thick)
• salt to taste
• 4 tsp butter
• 6 thinly cut lime slices
• 2 Tbsp finely chopped fresh cilantro

1. In a small bowl, stir together the lime juice, ginger and sugar until the sugar dissolves; set aside.
2. Dry the turkey pieces with a paper towel and sprinkle them with the salt.
3. Place a heavy 8" or 10" nonstick skillet over high heat for 1 minute. Swirl in the butter. Quickly add the turkey. Cook for 3 minutes, turning as necessary, until the turkey is firm to the touch and browned on both sides, with no trace of pink in the thickest part.
4. Transfer the turkey to a warm serving plate. Pour the lime juice mixture into the skillet and cook for 30 seconds, or until it becomes syrupy and is reduced by half. Pour over the turkey. Garnish with the lime slices and cilantro. Serve immediately.

Robyn's notes: I made no notes the first time I made this, so thoughts from the second time, in 2021: the lime was super strong, knocked us back a bit, but we both cleaned our plates. I had lowered the heat to medium and the sauce still went to caramel in seconds, so I pulled it off the heat immediately. Recipe goes fast, prep ingredients ahead. 

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

Old-Fashioned Chicken Macaroni Salad

• 2/3 C uncooked elbow macaroni
• 1/3 C frozen corn
• 1 C cubed cooked chicken
• 1/4 C sliced celery
• 1 hard-cooked egg, chopped
• 2 Tbsp chopped green pepper
• 1 Tbsp chopped onion
• 1/2 C mayonnaise
• 2 tsp white vinegar
• 1/4 tsp salt
• 1/8 tsp pepper

1. Cook macaroni according to package directions; drain and rinse in cold water. Cook corn according to package directions, drain and cool.
2. In a serving bowl, combine the macaroni, corn, chicken, celery, egg, green pepper and onion. In a small bowl, combine the mayonnaise, vinegar, salt and pepper. Pour over salad and stir to coat. Cover and refrigerate for 2 hours before serving.


Robyn's notes: I chopped up extra green pepper for use in another recipe later, and I always make more hard-cooked eggs than I need. I used safflower mayonnaise for health reasons.

About Bulgur

Bulgur is parboiled broken pieces of whole wheat. Middle Eastern cooks have developed a unique way of processing their wheat, which makes this grain cook quickly and retain essential nutrients. Whole kernels of wheat are steamed or parboiled and then cracked into small pieces. This process softens the wheat without removing the fiber-rich bran or the nutrient-rich germ.

Bulgur has a pleasantly mild, nutty flavor. The mild flavor goes well with stir-fries and curries. It is the chief ingredient in Middle Eastern tabbouleh (tabouli) and kibbeh. It's higher nutritional value makes it a good substitute for rice or couscous.

Look for bulgur at health food stores, Middle Eastern groceries and some supermarkets. Check the package or bin; fine-grain and medium-grain bulgur cook quickly, while coarse-grain bulgur must be cooked for a long time. Cracked wheat is not a good substitute.

Downsized Tabbouleh

Note: Yield is 1 serving, don't forget to double for 2!

• 1/3 C medium-grain bulgur
• 1/2 C water
• pinch salt
• 1 Tbsp lemon juice
• 1 1/2 tsp olive oil
• 1/4 C finely chopped fresh parsley
• 1 1/2 tsp finely chopped fresh mint
• 1/2 clove crushed garlic
• 1/2 green onion
• 1/2 medium tomato, cubed
• 1/4 C cubed cucumbers
• 2 Tbsp crumbled feta cheese

1. In a small saucepan, combine the bulgur, water and salt; bring the mixture to a boil over medium heat. Simmer for 10 to 15 minutes, or until the bulgur is tender and the water is absorbed. Fluff the bulgur with a fork and turn it into a mixing bowl to cool for 10 minutes.
2. Add the lemon juice, oil, parsley, mint and garlic. Toss well.
3. Cut the green onion, including the tender green part, into thin slices. Add the tomatoes, green onions and cucumbers to the bulgur and toss well.
4. Cover the tabbouleh and chill for several hours or overnight to blend the flavors. Serve sprinkled with the feta.

Yield: 1 serving

Robyn's notes: He thought this was 'awesome'. It was really easy and quick to make. There were too many ingredients that I'm not able to eat for me to try it.

Moroccan Chicken Stew

Notes: Slow-cooker recipe, allow enough time! Serves 6

• 2 turnips, peeled, cut into 1-inch pieces (about 1 ¼ C)
• 1/2 C chopped onion
• 1 C fresh baby carrots, halved lengthwise
• 1 Tbsp chicken-flavor instant bouillon and seasoning
• 1 ½ tsp cumin
• ¼ tsp cinnamon
• ¼ tsp ground cayenne pepper
• 1 ¼ lb boneless skinless chicken thighs
• 1 ½ C water
• 3 Tbsp lemon juice
• 1 small zucchini (abt 4oz), cut into ½ inch pieces
• 1 small yellow squash (abt 4 oz), cut into ½ inch pieces
• 1 (15 oz) can garbanzo beans, drained
• 1 (10 oz) pkg uncooked couscous

1. In 3 ½ to 4 quart slow cooker, combine turnips, onion and carrots.In small bowl, combine instant bouillon, cumin, cinnamon and cayenne pepper; mix well. Sprinkle over vegetables.
2. Top vegetables with chicken thighs. Pour 1 ½ C water and lemon juice over chicken.
3. Cover; cook on LOW setting for 8 to 10 hours.
4. During last 30 minutes of cooking, gently stir in zucchini, squash and beans. Meanwhile, during last 5 minutes of cooking, prepare couscous as directed on package.
5. To serve, spoon couscous into serving bowls; top with stew.

6 servings

Nutritional Information: Calories 420; Calories from Fat 100; Total Fat 11g; Saturated Fat 3g; Cholesterol 60mg; Sodium 850mg; Total Carbohydrate 54g; Dietary Fiber 8g; Sugars 5g; Protein 27g

Dietary Exchanges: 3 ½ Starch, 1 Vegetable, 2 Lean Meat, ½ Fat OR 3 ½ Carbohydrate, 1 Vegetable, 2 Lean Meat, ½ Fat

Robyn's notes: The prep is fairly fast, though. He and I both really liked this. It can look nicely upscale, too, impressive for guests.

Chicken Stew

• 2 to 2.5 C chopped cooked chicken (about 3 boneless skinless chicken breasts)
• 1 can (14oz) whole tomatoes, undrained
• 1 large potatoes, cut into 1-inch pieces
• 1/4 pound okra, sliced
• 1/2 large onion, chopped
• 1/2 of a 14oz can cream-style corn (or a 7oz can if possible)
• 1/4 C ketchup
• 1/4 C barbecue sauce

1. Combine chicken, tomatoes with juice, potatoes, okra and onion in slow cooker. Cover; cook on LOW 6 to 8 hours or until potatoes are tender.
2. Add corn, ketchup and barbecue sauce. Cover; cook on HIGH 30 minutes.


Robyn's notes: easy, prep is quick

Chewy Energy Bars

• 2 C whole wheat flakes cereal (Wheaties)
• 2 C crisp rice cereal (Rice Krispies)
• 1 C quick-cooking rolled oats
• ½ C toasted wheat germ
• ½ C shelled sunflower seeds (optional)
• ½ C raisins
• 1 C peanut butter (chunky ok)
• ¾ C corn syrup
• ½ C chocolate chips, if desired

1. Spray 9-inch square pan with nonstick cooking spray. In large bowl, combine cereals, oats, wheat germ, sunflower seeds, and raisins; mix well.
2. In medium saucepan, combine peanut butter and corn syrup; mix well. Cook over medium high heat for 2 to 3 minutes or until mixture is smooth and melted, stirring constantly with wire whisk.
3. Pour hot mixture over cereal mixture; mix well. Quickly stir in chocolate chips. Spoon into sprayed pan; press firmly. Refrigerate 30 minutes or until cool. Cut into bars.

approx 18 bars

Robyn's notes: Once the mixture has cooled, I cut it into bars and wrap each of them separately in plastic cling wrap, then return them to the fridge for storage. To toast the wheat germ, spread it across a cookie sheet in a thin layer and bake at 350°F for about 5 minutes. Let stand for a few minutes before using in recipe. This is one of my favourite of the lunch bar recipes to make, because it's so quick and simple.

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

Nutrition Information: Calories 250; Calories from Fat: 100; Total Fat 11g; Saturated Fat 3g; Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 30g; Dietary Fiber 3g; Sugars 11g; Protein 7g;
Dietary Exchanges: 1 Starch, 1 Fruit, ½ High-Fat Meat, 1 ½ Fat OR 2 Carbohydrate, ½ High-Fat Meat, 1 ½ Fat

Black and White Salad

• 1 C canned black beans, rinsed and drained
• 1 C freshly cooked corn or thawed frozen corn
• 1/4 C diced sweet red or green peppers
• 2 Tbsp finely diced red onions
• 2 Tbsp cider vinegar
• 1 clove garlic, minced
• 1/2 tsp ground cumin
• 1/4 tsp paprika
• salt to taste
• ground red pepper (cayenne) to taste
• 1 Tbsp olive oil

1. In a medium mixing bowl, combine the beans, corn, sweet peppers and onions.
2. In a small bowl, whisk together the vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil. Pour the dressing over the vegetables and toss the salad well. Cover the bowl and chill for at least 1 hour to blend the flavors.

Robyn's notes: I intended to add cubes of avocado and tomato just before tossing the salad, but totally forgot. That would make it more of an entree, more fiber, heartier. As shown above, he really enjoyed it, and ate it quick.  I made it again October 23, 2007, and remembered the tomato, but my avocado wasn't ripe.  He enjoyed it even more with the tomato added.

Stir-Fry of Chicken and Salad Bar Fixings

• 1 lb boneless, skinless chicken breasts
• 1 C chicken broth
• 4 tsp reduced-sodium soy sauce
• 2 tsp cornstarch
• 2 tsp sugar
• 1 Tbsp canola oil
• 2 tsp minced fresh ginger
• 2 cloves garlic, crushed
• 4-6 C sliced fresh vegetables (see notes, below)

1. Cut the chicken into strips about 1 1/2" x 1/2".
2. In a measuring cup, stir together the broth, soy sauce, cornstarch and sugar; set aside.
3. Place a heavy, 10" nonstick skillet over high heat for 1 minute. Add the oil and swirl the pan to coat it evenly. Add the chicken and cook, stirring constantly for 1 minute.
4. Push the chicken to the side of the skillet and add the ginger, garlic and vegetables. Cook and stir for 1 minute. Reduce the heat to medium and stir in the broth mixture. Cover the pan and cook, stirring every 30 seconds, for 1 to 2 minutes longer, or until the vegetables are crisp-tender.

Robyn's notes: I used broccoli, cauliflower, sliced red onion, diced red pepper, sliced mushrooms, chopped celery, sliced carrot strips.  Served over sticky rice for me and Basmati/Wild rice for him (he prefers enriched rice over white rice always, while I'm not able to eat other than white rice). It was really quick to cook and quite good.

Rapid Ratatouille

• 1 small onion
• 1/2 medium sweet red or green pepper
• 2 small zucchini
• 1 Tbsp olive oil
• 2 cloves crushed garlic
• 2 C fresh or canned diced tomatoes
• 1/2 tsp dried basil
• 1/4 tsp salt
• pepper to taste

1. Cut the onion into 1/4" slices. Dice the red or green pepper. Cut the zucchini into 1/4" slices. Set the vegetables aside.
2. Place the oil in a heavy 8 or 10" nonstick skillet over medium heat. Stir in the onions and peppers; cook, stirring occasionally, for 5 minutes, or until the onions are tender but not brown.
3. Stir in the garlic, then the zucchini, tomatoes, basil, salt and pepper. Raise the heat to high and bring the mixture quickly to a boil; reduce the heat to low. Cover and cook the vegetables for 10 minutes, or until the zucchini is just tender.
4. Remove the cover and rapidly cook down the mixture until almost all the liquid has been absorbed.

Robyn's notes: I used canned organic diced tomatoes to save time, and served over a small amount of fettucine (fettucine, obviously, not GF).

Parmesan Glazed Chicken

• 2 chicken breast halves
• salt and pepper to taste
• 2 Tbsp grated Parmesan or Romano cheese
• 2 Tbsp dry white wine or sherry (or substitute chicken broth)

1. Preheat the oven to 375°F. Line a baking pan with heavy foil.
2. Arrange the breasts in a single layer on the baking pan. Sprinkle them with the salt and pepper.
3. In a small bowl, make a paste of the Parmesan or Romano and broth, spread it evenly over the tops of the chicken.
4. Bake the breasts on the top shelf of the oven for 35 to 45 minutes, or until the chicken is glazed and browned and the juices are clear when the breast is pierced with a fork. Serve hot or cold.

Robyn's notes: easy but not exciting. I served with brown enriched rice for him and 4cheese rice for me, plus a Greek salad on the side for him.

Vegetarian Chili

Yield is 6-8 either make for a crowd or freeze portions

• 1 large onion
• 2 garlic cloves
• 3 large celery stalks
• 3 large carrots
• 1 small head cauliflower
• 2 Tbsp corn oil
• 1 tsp chili powder
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 (15oz) can ready-cut tomatoes
• 1 (8oz) can tomato sauce
• 1/2 C uncooked rice
• 1 C water
• 1 (28oz) can red kidney beans

1. Peel the onion and chop it into 1-inch pieces. Peel and finely chop the garlic. Wash the celery stalks, trim and discard the ends and cut the stalks into 1/2-inch slices. Set aside.
2. Peel the carrots, trim and discard the ends and cut the rest into 1/4-inch slices. Set aside.
3. Remove and discard the cauliflower leaves by cutting across the base of the cauliflower, being careful not to cut into the white buds. Cut out and discard most of the core. Break the remaining cauliflower into 5 or 6 sections. Cut the large ones into 2 or 3 bite-size pieces and leave the small ones whole. Set aside.
4. Heat the oil in a large pot over medium heat. Add the onion, garlic, and celery and cook for 1 minute, stirring frequently. Stir in the chili powder, oregano, basil, cumin, salt and black pepper.
5. Add the carrots, cauliflower, tomatoes and their liquid, tomato sauce, rice and water. Drain the kidney beans, discarding their liquid. Add the beans to the pot and mix thoroughly.
6. When the mixture begins to bubble, turn down the heat to low, cover the pot, and cook, stirring every 10 minutes or so, for 20 to 25 minutes, or until the rice is soft. Taste before serving. It will look like a vegetable stew. Serve immediately.

Robyn's notes: faster and easier than it looks, he really liked it

Tuna Salad Monterey

• 2 Tbsp nonfat plain yogurt
• 1 Tbsp mustard dressing (see notes, below)
• 1 Tbsp lemon juice
• 3.25 oz canned water-packed tuna
• 1/2 C diced celery
• 1/4 C diced cucumbers
• 1/4 C diced sweet red peppers
• 1 Tbsp finely diced red onions
• 3 Kalamata olives, pitted and quartered (optional)

1. In a medium mixing bowl, whisk together the yogurt, mustard dressing and lemon juice.
2. Drain the tuna and add it to the bowl. Stir in the celery, cucumbers, peppers, onions and olives (if using). Serve immediately.

Robyn's notes: if you don't have mustard dressing (I didn't), substitute equal parts nonfat plain yogurt and prepared Dijon mustard.

Mediterranean Vegetable Soup

• 1 large onion
• 2 Tbsp olive oil
• 1 large potato
• 1 medium zucchini
• 2 C water
• 1 (15oz) can ready-cut tomatoes
• 10 strands uncooked spaghetti
• 1/4 C fresh or frozen (not thawed) peas
• 3 garlic cloves
• 1 tsp dried basil
• 1/8 tsp black pepper
• dash salt
• 1 large egg
• grated parmesan cheese

1. Peel and thinly slice the onion. Heat the oil in a medium-size pot over medium heat. Add the onion and cook for about 5 minutes, stirring occasionally, until it begins to soften. While it is cooking, peel the potato and cut it into 1/2 inch cubes.
2. Add the potato to the pot and continue cooking for another 5 minutes, stirring occasionally. The potato will begin to soften, and the onion will be very soft. While the potato is cooking, wash the zucchini, trim and discard the ends and thinly slice.
3. When the onion/potato mixture has cooked for 10 minutes, add the zucchini, water and all but 4 chunks of the tomatoes, leaving these pieces and the juice in the can for use later in the recipe.
4. Break the spaghetti into 2 inch pieces, add to the pot and stir. Return the soup to a boil over high heat. Turn down the heat to medium-low and cook, covered, for 5 minutes. Add the peas and cook for another 5 minutes.
5. While the peas are heating, peel and finely chop the garlic and add to the tomato chunks and juice in the can. Add the basil, black pepper, salt and egg to the can, beat thoroughly and set aside.
6. When the soup has finished cooking, add 3 Tbsp of hot soup to the can containing the tomato mixture and stir. Add the can contents to the soup. Heat for 1 minute, stirring constantly, just until the soup thickens. Remove from the heat, ladle into bowls, sprinkle with Parmesan cheese and serve.

Robyn's notes: I had tomato soup today, but he really liked this. He doesn't like his potatoes peeled, so I left the skin on when I cut it up.

Chicken Couscous with Vegetables

I spent a day in the Emergency Room this week, with him alternating between sitting next to the bed holding my hand and draping himself across the top of the gurney with a protective arm around me while he tried to get some sleep. So some meals that were planned for this week got scratched, and this meal got turned into something really simple.

• 1 package Near East Parmesan couscous
• 1 package diced cooked chicken
• 1/4 C frozen peas
• 1/4 C frozen corn

Robyn's notes: instead of proper instructions, just notes for this one, because I rarely make my parmesan couscous "as directed on package". Couscous is the one and only food item I can always eat, no matter how sick I am, but standing over a stove or doing more than one step of preparation when I've just gotten out of the hospital just won't work. So, long ago I discovered that I can do it an easier way. I can only say that this works with Near East brand Parmesan couscous. When I'm making any other kind or brand, I follow the instructions.

In 2quart microwave safe dish with lid, combine couscous, contents of seasoning package, 2 tsp butter, and 1 1/4 C water. Add chicken. Cover, microwave on high for 6 minutes. Let stand for 2-3 minutes, fluff with a fork. For this recipe, since it was going to be reheated after sitting in a fridge for a couple hours, I added the frozen peas and corn to the prepared couscous and chicken, covered, and placed in the fridge.

I didn't have veggies in mine, and he and I love couscous with or without chicken. He thought it was kinda blah with the veggies, though.

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

Baked Potato Soup w/ Broccoli & Cheddar

• 1 baked russet potato
• 1 1/2 C low-fat milk
• 1 C chopped broccoli, cooked or frozen
• 1/4 C shredded cheddar cheese
• salt and pepper to taste

1. Cut the potatoes into chunks and combine them with the milk in a blender. Process the mixture until smooth. Add the broccoli and process, pulsing the motor on and off, until the broccoli is coarsely pureed. You should still be able to see tiny broccoli buds.
2. Transfer the mixture to a heavy 2quart saucepan and bring to a simmer over medium heat. Remove the soup from the heat, then stir in the Cheddar, salt and pepper. Serve hot.

Robyn's notes: this looked really nasty because it was kept in fridge overnight and reheated. So it had turned a murky purplish black colour across the top. But once stirred up that was no longer visible and he said it was really good, "make again" good. So I guess it must've been! For myself, I made Potato and Cheddar Soup, see August 16th entry, although this time I left out the onion. Only 3 stars because I have to make a whole separate version for myself, which is time-consuming.

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

Smoked Turkey & Fruit Salad

• 2 Tbsp slivered almonds
• 1/4 C nonfat plain yogurt
• 2 Tbsp prepared mustard
• 1/4 tsp dried tarragon (optional)
• pepper to taste
• 1 C diced smoked or roast turkey breast
• 1/2 C diced celery
• 1 C seedless red or green grapes
• 2 Tbsp finely chopped fresh parsley

1. Place the almonds in a microwave safe custard cup or small bowl. Microwave on high power for 1 minute, stir, then cook for another minute on high. Set the almonds aside.
2. In a medium mixing bowl, whisk together the yogurt, mustard, tarragon (if using) and pepper. Add the turkey, celery, grapes, and parsley; toss well. Sprinkle with the almonds.
3. Cover the salad and chill for several hours to blend the flavors.

Robyn's notes: I didn't use tarragon or parsley, and since I'm not fond of the taste of mustard I got French's honey flavoured mustard. Not honey-mustard, but a slightly better taste just for me. For the turkey, I went to the grocery deli counter and asked for a thick cut of turkey. The girl asked how thick, I said approx 1/4 inch, and she took care of the rest. He really liked this one, and it was fast.

Zesty Turkey Tomato Soup

• 1/4 pound lean ground turkey
• 1 small zucchini, diced
• 1 small onion, chopped
• 1 can (14.5 oz) reduced sodium chicken broth
• 1 C Mexican diced tomatoes
• 1/3 C uncooked whole wheat spiral pasta
• 1/2 tsp minced fresh basil
• 1/4 tsp ground cumin
• 1/8 tsp pepper
• 1 Tbsp chopped jalapeno pepper, optional
• shredded cheddar cheese, optional

1. In a large saucepan, cook the turkey, zucchini and onion over medium heat until meat is no longer pink; drain.
2. Stir in the broth, tomatoes, pasta, basil, cumin, pepper and jalapeno if desired. Bring to a boil. Reduce heat; simmer, uncovered, for 13-15 minutes or until the pasta is tender. Garnish with cheese if desired.

Robyn's notes: I left the jalapeno pepper out because he and I are both of the opinion that too much spice in foods is just a way of covering up bad cooking. This was really spicy even without the pepper, so we were both glad I didn't use it. I used farfalle (bowtie) pasta because it was what I had in the house. There wasn't much liquid in the soup, but it was good anyway. And the liquid was the spiciest part.

Lazy Lasagna

• 1 C spaghetti sauce
• 1/2 C cottage cheese
• 3/4 C shredded mozzarella cheese
• 1 1/2 C cooked wide noodles
• 2 Tbsp grated Parmesan cheese

1. Warm spaghetti sauce; stir in cottage cheese and mozzarella. Fold in the noodles. Pour into two greased 2-cup casserole dishes. Sprinkle with Parmesan cheese.
2. Bake, uncovered, at 375°F for 20 minutes or until bubbly.

Robyn's notes: sooo easy! I used lasagna noodles broken in half before cooking them. Added: I've made this any number of times over about 13 years. It holds up. Mostly I use egg noodles, because I tend to have them on hand.

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