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.