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.