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.