Spanish Pilaf

• 1 1/2 tsp Olive oil
• 1/3 C chopped onion
• 1/3 C chopped sweet red or green peppers
• 1 clove garlic, minced
• 1/2 C long-grain white rice
• 1 C canned tomatoes (with juice)
• 3/4 C chicken broth or water
• 1/4 tsp salt
• 1/4 tsp dried thyme
• 1/4 tsp red pepper flakes
• 1 bay leaf

1. Place the oil in a heavy, 8" nonstick skillet over medium heat. Stir in the onions and red or green peppers; cook, stirring frequently, for 3 minutes, or until the vegetables are soft.
2. Stir in the garlic and rice; cook for 1 minute. Use a fork to break up the tomatoes right in the can; add to the skillet (with juice). Stir in the broth or water, salt, thyme, pepper flakes and bay leaf.
3. Bring the rice to a simmer, stir it well and reduce the heat to low. Cover the skillet and cook for 15 to 20 minutes, or until the rice is tender and the liquid is absorbed. During cooking, stir the rice once or twice and add a little extra liquid if necessary to prevent sticking. Remove and discard the bay leaf.

Robyn's notes: I topped this with shredded Cheddar cheese to make it an entree. Another option is to cook some cleaned and de-veined shrimp into it or some roast chicken.

Mini White Breads

Note: Total time approximately 2 3/4 hours

• 1 package (1/4oz) active dry yeast
• 1 Tbsp sugar
• 1/3 C warm water (110F to 115F)
• 2 1/4 to 2 1/2 C all-purpose flour (divided)
• 1 tsp salt
• 1/2 C milk
• 2 tsp butter or margarine, melted
• additional melted butter or margarine

1. Combine yeast, sugar and water in a large mixing bowl. Add 1 1/2 C flour, salt, milk, and butter.
2. Mix for 3 minutes on medium speed. Add enough remaining flour to form a soft dough. Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes.
3. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 45 minutes. Punch dough down. Divide in half; shape into two loaves and place in greased 5 3/4inch x 3inch x 2inch pans.
4. Cover and let rise until doubled, about 30 minutes. Bake at 375F for 30 minutes or until golden brown. Remove from pans; cool on wire racks. Brush tops with melted butter.

Robyn's notes: mini loaf pans can be found in the utensil aisle of the grocery store if needed. I have never actually checked the temperature of the warm water, just keeping it warm but not hot. I've made these mini loaves several times over the past 8 years and they're very simple to make. Using these loaves makes for cute mini sandwiches or mini toasts, which may seem less than useful but they're great for smaller households because having two mini sandwiches is similar to having one regular sized sandwich, and then the loaves don't last so long that they get stale.

Nutritional Analysis: One 1/2 inch slice (prepared with margarine) equals 75 calories, 156mg sodium, 0 cholesterol, 14gm carbohydrate, 2gm protein, 1gm fat.
Diabetic Exchange: 1 starch

Thai Chicken Wrap

Note: received this recipe in a Ravelry group recipe swap, and the yield is not given. Definitely more than 2, but I cannot remember if I halved the recipe or what. Use best judgment based on given amount of chicken.

• 3/4 lb boneless, skinless chicken breast
• 1/2 tsp garlic salt
• 1/4-1/2 tsp pepper
• 6 (8-10inch) flour tortillas
• 1 Tbsp oil
• 4 C packaged shredded broccoli (broccoli slaw mix)
• 1 medium red onion, cut into thin wedges
• 1 tsp grated fresh ginger

For Thai Peanut Sauce:

• 3 Tbsp white or brown sugar
• 1/4 C creamy peanut butter
• 3 Tbsp soy sauce
• 3 Tbsp water
• 2 Tbsp cooking oil
• 1 tsp minced garlic
• dash Tabasco sauce

1. Slice the chicken into thin strips for stir-frying. Season with garlic salt and pepper. Heat the oil in a large skillet and cook the seasoned chicken over medium-high heat for 2-3 minutes, or until no longer pink. Remove from skillet and keep warm. Add the shredded broccoli, onion, and ginger to the hot skillet. Stir fry for 2-3 minutes or until vegetables are crisp-tender.
2. Wrap the tortillas in damp paper towels and microwave on high power for 30 seconds to soften. OR wrap tortillas in foil and heat in a 350degree oven for 10 minutes.
3. To make sauce, combine all ingredients in a small saucepan and heat until sugar is dissolved, stirring frequently.
4. To assemble, spread each tortilla with about 1 Tbsp Thai Peanut Sauce. Divide the chicken strips and vegetable mixture among the tortillas and roll them up, securing with toothpicks. Serve remaining peanut sauce on the side.

Robyn's notes: this was good, we both enjoyed it very much and he was sopping up the remaining peanut sauce with every scrap of tortilla he had. But it was seriously messy. We both had peanut sauce all over our hands and had to eat with our heads jutted forward to keep from wearing it.

Couscous with Sweet Potatoes & Yellow Squash

• 16oz canned tomatoes (with juice)
  
• 1 medium sweet potato
• 1 medium carrot
• 1 small yellow summer squash
• 1 Tbsp olive oil
• 1 small onion, coarsely chopped
• 1 clove garlic, minced (optional)
  
• 1 C water
• 1/2 tsp ground cinnamon
• 1/2 tsp turmeric
• 1/2 tsp ground cumin
• 1/4 tsp salt
• ground red pepper to taste
• 1 C cooked or rinsed and drained canned chickpeas
  
• 1 C couscous

1. Use a fork to break up tomatoes right in the can and set them aside. Cut the sweet potato into 1" cubes. Peel the carrot and cut it diagonally into 1" lengths. Cut the squash into thick slices. Set the vegetables aside.
2. Place the oil in a large saucepan over medium heat for 30 seconds. Stir in the onions and cook them, stirring frequently, until they begin to brown. Stir in the garlic (if using), then the tomatoes (with juice), water, cinnamon, turmeric, cumin, salt and pepper.
3. Add the sweet potatoes and carrots. Raise the heat and bring the vegetables quickly to a boil. Reduce the heat to low, cover the pan and cook the mixture for 15 minutes.
4. Add the squash and chickpeas; cook for 15 minutes, or until the sweet potatoes are tender.
5. While the vegetables are simmering, cook the couscous according to the directions on the package.
6. Fluff the couscous with a fork and place it in shallow bowls. Ladle the vegetables and broth over the couscous.

Robyn's notes: this recipe appears to be long and involved, but it's really not so bad. Due to a leak that meant the bathtub needed re-glazing, the complex had put me up in a hotel this week. Having only a mini fridge, a sink, two burners, and less than 12 square inches of counterspace is not much to work with, and I was able to make this with no problems. I made this the day of my procedure so I couldn't eat, but it smelled soooo good it was hard not to dab my finger in the sauce and lap it up.

Tuna Nicoise

Note: Yield is 1 serving. This "recipe" came from an email from my health insurance company, so it's not written in regular recipe form.

• 3 oz water-packed tuna, drained
• roasted red peppers
• 2 sliced hard boiled eggs
• tomato cut in wedges
• boiled potato, sliced (1 medium)

Serve over:

• chopped Romaine lettuce

Dress with:

• 2 Tbsp balsamic vinegar
• 2 tsp olive oil

Finish with:

• 1 ripe pear
  

Skillet Casserole of Bulgur & Crimini Mushrooms

• 1 Tbsp butter
• 2 C sliced crimini mushrooms
• 2 Tbsp finely chopped onions or shallots
• 2 C chicken broth
• 1/2 C bulgur
• 1/2 tsp dried thyme
• 1/4 tsp salt
• pepper to taste

1. Place a heavy nonstick skillet over medium heat. Add the butter and allow it to melt. Add the mushrooms and onions or shallots; cook, stirring frequently, for 3 to 5 minutes, or until the mushrooms release their juices.
2. Stir in the broth or water, raise the heat and bring the mixture quickly to a boil. Then stir in the bulgur, thyme, salt and pepper. Reduce the heat to low and cover the skillet. Cook for 15 minutes, or until the liquid is absorbed and the bulgur is tender.

Robyn's notes: I added crumbled feta at the end. Additional options are yogurt cheese, nonfat yogurt and light sour cream.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Raspberry Chocolate Mini Muffins

Note: check yield, makes 16 mini muffins

• 2 Tbsp baking cocoa
• ¼ C boiling water
• ¼ C butter, softened
• 1/3 C sugar
• 1 egg
• 2/3 C all-purpose flour
• ½ tsp baking powder
• 4 tsp seedless raspberry jam
• 2 Tbsp chopped sliced almonds
• 1 tsp coarse sugar (optional)

1. Dissolve cocoa in water; let stand until cool. Meanwhile, in small mixing bowl, cream butter and sugar. Add egg; mix well. Combine flour and baking powder; add to creamed mixture alternately with cocoa mixture.
2. Fill paper-lined miniature muffin cups half full. Drop ¼ teaspoon of jam into the center of each; cover with 2 teaspoons batter. Sprinkle with almonds and sugar.
3. Bake at 350°F for 10-12 minutes or until a toothpick inserted in the chocolate portion comes out clean. Cool for 5 minutes before removing from pans to a wire rack. Serve warm.

Yield 16 muffins

Robyn's notes: these are great. Prep takes some time, about 40 minutes, but with the short baking time they're ready in less than an hour.

Nutritional Information: Calories 76; Fat 4g; Saturated Fat 2g; Cholesterol 21mg; Sodium 4mg; Carbohydrate 10g; Fiber trace; Protein 1g
Dietary Exchange: 1 Starch

Chocolate Zucchini Muffins

Note: check yield, makes 12 regular-sized muffins

• 1 (16.6-oz) pkg. date bread and muffin mix (One 14oz pkg banana bread and muffin mix can be substituted)
• ¾ C milk
• ¼ C oil
• 2 eggs
• 2 oz unsweetened baking chocolate, melted
• 1 C shredded peeled zucchini
• ½ C miniature chocolate chips

1. Heat oven to 400°F. Line 12 muffin cups with paper baking cups.
2. In large bowl, combine all ingredients except zucchini and chocolate chips; beat 50 to 75 strokes with spoon until mix is moistened. Fold in zucchini and chocolate chips. Batter will be stiff. Divide batter evenly into paper-lined muffin cups. Muffin cups will be nearly full.
3. Bake at 400°F for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool in pan for 5 minutes. Remove from pan. Serve warm or cool.

12 muffins

Robyn's notes: He likes these and I took a batch to work and everyone there enjoyed them as well. Including cooking time it takes less than an hour.

Nutritional Information: Calories 280; Calories from Fat 110; Total Fat 12g; Saturated Fat 4g; Cholesterol 35mg; Sodium 170mg; Total Carbohydrate 39g; Dietary Fiber 3g; Sugars 23g; Protein 4g

Dietary Exchanges: 1 Starch, 1 ½ Fruit, 2 ½ Fat OR 2 ½ Carbohydrate, 3 ½ Fat

Chewy Cinnamon Trail Bars

• 1 C quick-cooking rolled oats
• ½ C honey
• 1/3 C coconut (see notes, below)
• 1/3 C white vanilla chips
• 1/3 C pecan pieces
• 1 pkg. Pillsbury Cinnamon Swirl Quick Bread Mix
• ½ C butter, melted
• 1 ½ Tbsp water
• 2 egg yolks

1. Heat oven to 350°F. Grease 12x8 inch (2 quart) basking dish or 13x9 inch pan. In food processor bowl with metal blade, combine oats, honey, coconut, vanilla chips, and pecans; process 10 seconds or until coarsely ground.
2. Set cinnamon swirl package from bread mix aside. In large bowl, combine bread mix and oat mixture. Stir in butter, water, and egg yolks; mix well. Spread half of batter in greased baking dish. Sprinkle with cinnamon swirl from package. Drop remaining batter by spoonfuls over cinnamon swirl; carefully spread.
3. Bake at 350°F for 25 to 30 minutes or until edges are firm. Cool 2 hours or until completely cooled. Cut into bars.

Robyn's notes: I adapted this recipe from another, but I no longer remember the changes I made to it. He likes it, I've made it as lunch bars/granola-type bars a number of times.  I generally use sweetened flaked coconut because it's what I tend to have in the house.

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.