Peanut Butter Banana Breakfast Bars

Note: check yield, this is intended to be eaten over multiple days

• 2 C rolled oats (quick cooking ok)
• 1 C sliced almonds
• 1 (14-oz) pkg. Pillsbury Banana Quick Bread and Muffin Mix
• 1 C raisins
• ½ C toasted wheat germ
• 1 C chunky peanut butter
• ½ C oil
• ½ C water
• ¼ C honey
• 2 eggs

1. Heat oven to 350. Spread oats and almonds in ungreased 15x10x1-inch baking pan. Bake at 350°F for 10 to 15 minutes or until oats and almonds are toasted, stirring occasionally.
2. In large bowl, combine toasted oats and almonds, quick bread mix and raisins; mix well. Add all remaining ingredients; mix well.
3. Spray same baking pan with nonstick cooking spray. Spread batter evenly in sprayed pan.
4. Bake at 350°F for 15 to 18 minutes or until edges begin to brown. Cool completely.

Approximately 24 bars

Robyn's notes: I make these as lunch bars/granola-type bars for him so that we feel confident about the ingredients in them, instead of the assortment of things in store-bought bars. I don't make this particular one all that often, because I can't always find the Quick Bread and Muffin Mix.

Nutritional Information: Calories 270; Calories from Fat 130; Total Fat 14g; Saturated Fat 2g; Cholesterol 20mg; Sodium 150mg; Total Carbohydrate 30g; Dietary Fiber 3g; Sugars 15g; Protein 7g

Dietary Exchange: 1 Starch, 1 Fruit, ½ High-Fat Meat, 2 Fat OR 2 Carbohydrate, ½ High-Fat Meat, 2 Fat

Skillet Spaghetti

• 1/2 pound lean ground beef
• 1 small onion, chopped
• 1 can (14.5 oz) diced tomatoes, undrained
• 1/3 C chopped green pepper
• 4 to 6 Tbsp water
• 1/2 tsp salt
• 1/2 tsp chili powder
• 3 oz uncooked spaghetti, broken
• 1/3 C shredded cheddar cheese

1. In a large skillet, cook beef and onion over medium heat until the meat is no longer pink; drain.
2. Stir in the tomatoes, green pepper, 4 Tbsp water, salt, chili powder and spaghetti. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until spaghetti is tender, stirring frequently and adding remaining water if necessary.
3. Sprinkle with cheese; cover and heat until cheese is melted, about 5 minute

• Robyn's notes: it was good but not exciting, though being easy basically made up for that.

Soba with Peanut Sauce

• 8oz soba noodles
• 1/4 C natural peanut butter
• 1/3 C rice vinegar
• 1 Tbsp reduced-sodium soy sauce
• 1 tsp Chinese chili paste with garlic OR 1/8 tsp cayenne pepper
• 1/2 C thinly sliced scallion greens

1. Cook noodles in a large saucepan of boiling water for 6-7 minutes. Drain and rinse under cold running water.
2. While the noodles cook, whisk together peanut butter, vinegar, soy sauce, and chili paste or cayenne in a bowl.
3. Add noodles and scallion greens to peanut butter dressing. Toss well and serve.

Robyn's notes: I used the cayenne instead of chili paste.

Ingredient Info: Soba: the Japanese buckwheat and wheat-dried noodles contain twice the dietary fiber of plain noodles. In terms of essential amino acids, soba scores higher than pasta or bread. Soba includes a lot of lysine, and therefore a good balance of amino acids.

Carrots with Rosemary Butter

• 1 1/2 C julienned carrots
• 1 Tbsp butter, softened
• 3/4 tsp minced fresh rosemary OR 1/4 tsp dried rosemary, crushed
• 3/4 tsp minced fresh parsley OR 1/4 tsp dried parsley flakes
• 3/4 tsp brown sugar
• 1/4 tsp salt
• 1/8 tsp garlic powder

1. Place carrots in a steamer basket; place in a small saucepan over 1inch of water. Bring to a boil; cover and steam for 4-6 minutes or until crisp-tender.
2. Meanwhile, in a small bowl, combine the remaining ingredients. Add carrots and toss to coat.

Robyn's notes: Easy and quick, I served these with Flavorful Chicken Pasta

Flavorful Chicken Pasta

• 3/4 C uncooked spiral pasta
• 1/2 pound boneless skinless chicken breasts, cut into 3/4 inch cubes
• 1/8 tsp garlic salt
• 1 tsp garlic salt
• 1 tsp olive oil
• 1 can (14.5 oz) diced tomatoes, drained
• 2 tsp dried basil
• 2 tsp Italian seasoning
• 1 Tbsp red wine vinegar
• 1/4 C sliced ripe olives, drained
• 2 Tbsp sour cream
• 1 Tbsp grated Parmesan cheese

1. Cook pasta according to package directions. Meanwhile, sprinkle chicken with garlic salt. In a large nonstick skillet coated with cooking spray, cook chicken in oil for 5 minutes or until no longer pink.
2. Stir in the tomatoes, basil and Italian seasoning. Bring to a boil. Stir in vinegar. Reduce heat; cover and season for 5 minutes.
3. Add olives; heat through. Stir in sour cream until blended (do not boil). Drain pasta; stir into chicken mixture. Sprinkle with Parmesan cheese.

Robyn's notes: this was good and he noted just how tasty it was. I served it with Carrots with Rosemary Butter.

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.