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.