Healthy Recipes - Main Dishes


Panzanella Itallian Bread Salad

Panzanella Italian Bread Salad 








This salad is very popular in Tuscany and other parts of central Italy. It can have many variations and is perfect in the summer when tomatoes are abundant. It is a low cost recipe that quick and easy. The juice of the tomatoes is used as part of the dressing to soak up the crusty bread. 

Salad Ingredients:

  • 1 red bell pepper, seeded and cut into 1 inch cubes
  • 1 cup crusty bread cut into crouton shapes*
  • 2 large ripe tomatoes, cut into 1-inch cubes –save the tomato juice
  • 1 cucumber – unpeeled if organic and fresh, seeded and diced
  • 1 yellow bell pepper, seeded and cut into 1 inch cubes
  • ½ red onion, diced or larger pieces if you prefer
  • 20 basil leaves, sliced and chopped (chiffonade)
  • 2 Tablespoons chopped olives

*You can use day old bread that has hardened or toast bread in the oven. The bread can be cut into croutons before or after the bread is toasted. 

Dressing Ingredients:

  • Juice from the tomatoes
  • 2 Tablespoons olive oil
  • 3 Tablespoons red wine vinegar or your choice
  • ½ Teaspoon mustard
  • ½ Teaspoon salt (more or less)
  • ¼ Teaspoon fresh ground pepper

Directions:

  1. Toss bread and vegetables together. Add dressing, mix well and serve right away 

Additions you may like:

  • Variety of sliced zucchini
  • Other types of onions
  • Corn kernels
  • Pasta, rice, garbanzo beans or other legumes or potatoes

Bok Choy Stir Fry

Bok Choy Stir Fry 








Ingredients:

  • 2 teaspoon of extra virgin olive oil
  • 1 small yellow onion, diced
  • 3 garlic cloves, crushed 
  • 1 inch ginger root, shredded or grated or 1 teaspoon of ginger powder
  • 1 carrot, thinly sliced
  • 2 cups chickpeas, cooked (if canned, drain and rinse with cold water)
  • 1 cup of red/green cabbage or kohlrabi leaves or broccoli stems, shredded or chopped, washed
  • 2 cups of baby bok choy, chopped, washed
  • 1 teaspoon of sesame oil and/or tamari/soy sauce

Directions:

  1. In a sauce pan, heat oil over medium heat.  Add onion, garlic, and ginger and cook for 2 minutes. Add the carrots, chickpeas, cabbage or kohlrabi leaves or broccoli stems and bok choy and cook for another 4 minutes.

  2. Add sesame oil or tamari/soy sauce and toss. Enjoy.

Nutrition Information:

  • Serving size: (2)
  • Calories:335
  • Fat: 11g
  • Saturated Fat: 1.5g
  • Carbohydrates: 48g
  • Fiber: 14g
  • Protein: 13g

 

Corny Salmon Cakes

Corny Salmon Cakes 
















Ingredients:

  • Two 5-ounce cans wild-caught pink salmon, drained and finely flaked
  • ¼ cup plus 3 tablespoons dried whole wheat bread crumbs, divided
  • ⅔ cup shredded Cheddar cheese
  • ⅔ cup frozen corn kernels, thawed
  • ¼ cup mayonnaise
  • 1 large egg, beaten
  • 1 tablespoon Dijon mustard or mustard dill sauce
  • 1 tablespoon chopped fresh chives
  • Zest of half a lemon
  • 1 tablespoon extra virgin olive oil 

Directions:

  1. Place the salmon, ¼ cup of the bread crumbs, cheese, corn, mayonnaise, egg, mustard, chives, and zest in a bowl and mix until well combined.
  2. Shape the mixture into 8 patties (a generous ¼ cup each) and coat with the remaining 3 tablespoons bread crumbs.
  3. Heat half the oil in a large nonstick skillet over medium-high heat. Cook the cakes until the bottoms are golden brown, 5 minutes. Flip the cakes, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.

Nutrition Information:

  • Serving size: (2 cakes)
  • Calories: 270
  • Fat: 15g
  • Carbohydrates: 16g
  • Fiber: 1g
  • Protein: 21g

 

Roasted Cauliflower and Garbanzo Beans

Fresh Cauliflower

Ingredients:

  • 1 large head of cauliflower, trimmed and separated into florets
  • 2 cups cooked or canned garbanzo beans, drained if canned
  • 3 Tablespoons coconut oil, avocado or olive oil 
  • 1 Tablespoon Curry powder
  • ½ Teaspoon Turmeric power
  • ½ Teaspoon toasted cumin seeds, ground or ground cumin
  • ¼ Teaspoon or “Dust” of paprika
  • Garnish: Chopped fresh Cilantro or Green Onions
     

Directions:

  1. Preheat the oven to 400 degrees.
  2. Line a baking sheet with parchment paper or foil. 
  3. Add oil and spread over the entire baking sheet.
  4. Add cauliflower and garbanzo beans allowing all to be coated with oil.
    Toss in spices and spread the cauliflower and garbanzo beans evenly in a single layer on the sheet.  Don’t overcrowd them to assure that they roast and not steam. 
  5. Bake for 10-15 minutes; when brown on one side, flip the cauliflower and garbanzo beans to roast on the other side for another 10 minutes 
    Garnish with cilantro or scallions.
     

Variations:

  •  Add Chopped Carrots in addition to cauliflower.
  • Drizzle with Peanut Sauce or Tahini.
  • Toss in pomegranate Seeds for antioxidants and spectacular color! 

Suggestions:

  •  Enjoy as is.
  • Create Cauliflower and Garbanzo Bean Tacos, add cabbage etc.
  • Add can of Tomatoes and make a stew. 
 

 

Green Kale and Avocado Salad

Chronic inflammation can wear down your immune system and decrease your body's ability to function normally. Over time, this imbalance may contribute to your risk for chronic diseases such as cancer, arthritis, diabetes and heart disease. Did you know that foods can increase or decrease chronic inflammation? This yummy kale salad has many anti-inflammatory foods to help support your immune system. Enjoy! 

kale and avocado quinoa salad 2

Ingredients:

  • 1 bunch kale, washed, dried and stripped of their stems
  • Juice of 1 lemon
  • 1/4 to 1/2 teaspoon sea salt
  • 1 ripe avocado
  • 1/4 cup currants, raisins or dried cranberries
  • Handful of nuts of your choice, coarsely chopped
  • Handful of toasted pumpkin seeds
  • 1 to 3 teaspoons of olive oil
  • 2 tablespoons of your favorite fresh herb – thyme, cilantro, parsley, basil…
  • Lemon, sea salt and cracked black pepper to taste

Directions:

  1. After removing stems, chop kale into 1 to 2 inch pieces. Place kale in large bowl and add lemon juice and sea salt, let rest for 5 to 10 minutes (this will decrease some of the bitterness).
  2. Cut avocado in half, remove the pit and cut each half into cubes (without cutting into the skin) while it is in the avocado skin. Flip the skin inside out and add the avocado cubes to the kale.
  3. Add currants, raisins or cranberries, nuts and seeds to the salad.
  4. Toss and lightly mash it (using a fork) until the avocado is incorporated.
  5. Add fresh herbs and toss, then add olive oil and toss again.
  6. Taste to see if more lemon juice, salt or pepper is needed.

Escarole and White Bean Soup Recipe

Submitted by Oncology Nutrition Program Nutritionists, Ridley-Tree Cancer Center

Escarole is a broad-leaved green vegetable that is a member of the chicory family, along with Belgian endive and radicchio to name a few.  It tends to have a slightly bitter flavor  but when added to a soup or salad, the bitterness is toned down by cooking the soup or by adding fat (like olive oil), salt or something sour (like a lemon) to a salad.  Escarole has a decent amount of vitamin A, vitamin K, iron and fiber.  It is also loaded with antioxidants such as carotenoids which can combat against a variety of chronic diseases.

white bean soup

Ingredients:

  • 1 ½ cups dried cannellini, great northern, baby lima, or other small white benas
  • 2 quarts water
  • 2 fresh bay leaves, or 3 dried
  • ½ cup extra-virgin olive oil
  • Salt to taste
  • 6 cups (approximately 1 head) coarsely shredded escarole leaves (preferably the tough outer leaves), washed and drained
  • 8 cloves of garlic, peeled and cut in half
  • 4 to 6 whole dried peperoncinis  (hot red peppers)

Directions:

  1. Cold- soak the beans in advance: Dump them into a 2- to- 3- quart container and pour in enough cold water to cover them by at least 4 inches. Let soak in a cool place at least 8 hours or up to 24 hours. Drain thoroughly.
  2.  Drain, and transfer to a large stockpot. Pour in the 2 quarts water, toss in the bay leaves, and bring to a boil. Adjust the heat to maintain a simmer, pour in half of the olive oil, and cook until the beans are tender and only an inch of liquid remains, 1 to 1½ hours. Season the beans to taste with salt, then stir in the escarole, and cook, stirring occasionally, until the escarole is quite tender, about 15 minutes.
  3. Remove the pot from the heat. Heat the remaining olive oil in a small skillet over medium heat. Add the garlic and peppers, and cook, shaking the pan, until the peppers change color, about 1 minute or less. Remove from the heat, and carefully— it will sputter quite a bit— pour one ladleful of soup into the skillet. Swirl the pan to blend everything, and then stir the panful of seasoned soup back into the large pot. Check the seasoning, and let the soup rest off the heat, covered, 10 to 15 minutes.

Sriracha Cauliflower Buffalo Bites Recipe

This healthier alternative to traditional hot wings is simple to make and perfect on game day or as appetizer at your next barbeque.

breaded buffalo cauliflower

Ingredients:

  • 2 medium heads cauliflower (about 2 pounds)
  • ½ cup flour
  • ½ cup water
  • 2 tsp oil
  • 1/2 -2/3 cup Sriracha or similar hot sauce
  • ¼ cup rice vinegar
  • ½ tsp soy sauce or tamari
  • Cut up celery and carrot sticks
  • Your favorite dipping sauce

Method:

  1. Pre-heat oven to 450 degrees. Lightly oil baking sheet. Chop up cauliflower into little “trees”, no bigger than your thumb.
  2. Wisk water and flour together, being careful to not have lumps. Toss cauliflower into wet flour mixture, ensuring the pieces are evenly coated. Spread out on baking sheet and roast for 15 minutes, turning them half way through the baking process.
  3. In a small sauce pan mix oil, sriracha, vinegar, and soy sauce together.Heat on low until just bubbly.
  4. In a large bowl, mix warm sauce and roasted cauliflower together. Pour back onto baking sheet and roast for another 5-10 minutes, until warm.
  5. Serve warm alongside celery, carrots sticks and your favorite dipping sauce.
Makes enough for 4-6 people.

Enjoy!

Hearty & Healthy Chili

Hearty & Healthy Chili Prep Time: - 
Cook Time: -
Level of Difficulty: Medium 

Ingredients

• 1 pound ground meat** (beef, pork or turkey or combination)
• 1 medium onion, chopped (about 1 cup)
• 1 garlic clove, minced
• 2 Tablespoons chili powder
• 2 Teaspoons ground cumin
• 1 cup chopped carrots
• 1 green pepper, chopped (about ½ cup; and/or red pepper)
• 1 small jalapeno, minced
• 1 28oz can tomatoes (or 3 cups fresh tomatoes, chopped)
• 2 Tablespoons cornmeal
• 1 15oz can pinto or black beans (or 1 ½ cups home-cooked beans)
• Salt and pepper to taste

Method

In a large pot, cook meat over medium heat using a spoon to
break into small pieces and stir; cook until meat starts to turn pink.
• Add onions and sauté for about 5 minutes, turning to prevent
browning.
• Mix in seasonings and stir.
• Toss in carrots and peppers and cook 5 minutes mixing frequently.
• Add tomatoes and cornmeal, bring to a boil; cook for 5 more mins.
• Lower heat and simmer for about 1 to 1 1/2 hour.
• Stir in beans and heat for 3-5 minutes.
• You can add flavor by serving with minced cilantro, additional
chopped raw onion, grated cheese or sour cream.

Lower Calorie Version

• 1 cup chopped celery
• 1 cup sliced mushrooms
• Additional cup of peppers
• Following the same recipe, toss in these extra vegetables with
the carrots and peppers. You might need additional cornmeal or
tomato paste to thicken to your preference.

**Vegetarian Version

• You can substitute 16 ounces Tempeh in place of meat, but you
may need to add 1 cup of cooked quinoa or bulgur (stirred in at
the end) for a more satisfying meal.
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Beef Kabobs with Peanut Sauce

beefkabobs Prep Time: 15 
Cook Time: 20 (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy 

Ingredients

½ cup light soy sauce
2 tablespoons granulated brown sugar substitute
2 tablespoons sugar substitute
4 cloves garlic, pressed
1½ pounds sirloin steak, 1½" thick, cut into 1" pieces
½ cup creamy unsweetened natural peanut butter
¾ cup water
3 tablespoons lime juice
1 tablespoon finely chopped ginger
¼ teaspoon ground red pepper
1 green bell pepper, cut into squares
1 red bell pepper, cut into squares
1 large onion, cut into wedges

Method

In a shallow dish, combine half of the soy sauce, 1 tablespoon of the brown sugar substitute, 1 tablespoon of the sugar substitute and 2 of the pressed garlic cloves. Add the steak and stir to coat. Let stand for 20 minutes, stirring once. Meanwhile, in a heavy saucepan over high heat, combine the peanut butter, water, lime juice, ginger, ground red pepper, the remaining half of the soy sauce, the remaining 1 tablespoon brown sugar substitute, the remaining 1 tablespoon sugar substitute and the remaining 2 cloves of pressed garlic. Cook, stirring constantly, until the mixture boils. Remove it from the heat.
Coat a grill rack with cooking spray. Preheat the grill to high. Thread the steak, peppers and onion onto four metal skewers. Place on the grill rack and cook, turning occasionally, for 10 minutes, or until the steak is no longer pink, and a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Serve with the peanut sauce.

Nutritional Information

One Serving: 
Calories 457
Fat 23g (Saturated Fat 6g)
Cholesterol 104mg
Sodium 863mg
Carbohydrate: 17g (Dietary Fiber 4g)
Protein 46g

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Broiled Halibut

Prep Time: 10 minhalibut
Cook Time:
30 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

1½ pounds of halibut
2 tablespoons Dijon mustard
1 teaspoon low-sodium soy sauce
Juice from 1 lemon (about 3 tablespoons)

Method

Combine marinade ingredients. Add the fish and marinate at least 1 hour prior to cookingRemove the fish from the marinade and place on a broiler pan. Broil for 4 to 6 minutes on each side, brushing fish with remaining marinade before and after turning. Cooking time will vary depending upon the thickness of the halibutThe fish is cooked when the flesh is opaque and flakes when tested with a fork. Discard the remaining marinade.

Nutrition at a Glance

Calories: 200
Total fat: 4.5g
Saturated fat: 0.5g
Cholesterol: 55mg
Sodium: 330mg
Total carbohydrates: 2g
Dietary fiber: 0g
Sugars: 0g
Protein: 36g



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Carrot and Cashew Soup

carrot-ginger-soup-side-sitePrep Time: 10-15 minutes 
Cook Time: 20-25 minutes (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy 

Ingredients

2 lbs. carrots, peeled and roughly chopped
4 cups stock, broth or water
1 ½ teaspoon salt
1 medium potato, scrubbed and roughly chopped
3-4 tablespoons butter or olive oil
1 cup onion, chopped
1-2 cloves garlic, crushed
1 teaspoon ginger, grated
1 cup cashews, chopped

Method

Place carrots, liquid, salt and potato into a soup pot and bring to a boil. Cover and simmer it for 12 to 15 minutes. Let it cool to room temperature. Saute the onion, garlic and nuts with a pinch of salt in the butter until the onions are clear. Stir in the ginger and cook for another minute. Puree everything together in a blender until smooth and reheat until warm. Adjust seasonings.


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Chicken and Barley Soup

chicken barley soupPrep Time: 15 minutes 
Cook Time: 60-75 minutes (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy   

Ingredients

1 medium onion, chopped
2 garlic cloves, minced
6 carrots (4 cups), cleaned and sliced
2 ribs celery (1 cup), sliced
4 Tbl butter
12 cups chicken broth
½ tsp thyme
½ tsp pepper
1 cup pearl barley
1 bay leaf
½ tsp ground cumin
½ tsp nutmeg
4+ chicken, cooked and cubed
Salt to taste
4 Tbl fresh parsley, finely chopped 

Garnish: fresh parsley, chopped   

Method

1. In a large stock pot, sauté the onions, garlic, carrots, and celery in the butter.
2. Add the chicken broth, thyme, pepper, barley, bay leaf, cumin and nutmeg. Bring the soup to a simmer and cook until the barley is tender, about 45 to 50 minutes.
3. Add the chicken and simmer gently for 5 more minutes, stirring occasionally. Taste for salt and pepper. Add the parsley last and serve. Garnish with chopped fresh parsley.

Note: This recipe serves 16 but can be halved to serve 8. Feel free to substitute the barley for another starch such as rice or pasta. However, unlike the barley, it is best to cook the pasta or rice separately and add to the soup upon serving.



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Creamy Polenta

polenta Prep Time: 5 min
Cook Time: 30 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 cups or 8 servings

Ingredients

4 cups water or a combination of chicken or vegetable stock and water
1 teaspoon salt
1 cup cornmeal (preferably coarsely ground) or "instant" polenta

Method

Bring water and salt to a boil and gradually whisk in the cornmeal.
Cook the polenta over medium-low heat, stirring constantly with a large wooden spoon or rubber spatula, until the polenta is thick and pulls away the edge of the pot—about 30 minutes for coarse cornmeal or about 15 minutes for instant polenta.
Remove from heat.

Serving Suggestion

For more flavor, add to the just-cooked polenta small amounts of butter, olive oil or grated cheese, or creamy cheeses like goat cheese, gorgonzola or blue cheese. To vary the seasonings, try adding some basil, oregano or cilantro. Add finely chopped cooked vegetables like mushrooms or sun-dried tomatoes, roasted peppers and olives to the polenta.
Polenta is currently in vogue in many gourmet home and restaurant kitchens, but it has been a staple of Northern Italy since the 1800s. Polenta, which is made from cornmeal, deserves its popularity, since it is practical, easy to prepare, highly versatile and wheat-free. And it is delicious even in its simplest form, creamy soft polenta, also known as cornmeal mush or grits. Polenta resembles cream of wheat when first cooked, but it thickens and firms up quickly as it cools, and it will take the shape of whatever container you pour it into when still hot. Once it cools, you can slice it or cut it into any shape you like. You can use biscuit cutters to make perfect circles or even cookie cutters for shapes that will delight your children. Many chefs will fry, broil or grill the slices of firm, cooled polenta for additional texture and flavor.Similar to other grains, cooked polenta contains about 15 grams of carbohydrate per half-cup, but it can be extended with other foods to decrease the carb count, if necessary. Choose coarsely ground cornmeal, since it is the least processed and has the lowest glycemic index.Other Recipe Ideas for PolentaMake a tamale pie by crumbling cooked polenta and mixing with chili and cheese before baking.Create a polenta "pizza" using thin slices of polenta for the crust; top with vegetables and cheese.Stuff whole bell peppers or scooped-out zucchini "boats" or other squash with polenta.Serve vegetables and tofu on top of polenta.

Nutrition at a Glance

(per 1/2-cup serving)
Calories: 70
Total fat 0g
Saturated fat 0g
Total carbohydrates 15g
Dietary fiber 2g
Protein 2g



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Hearty Beef Stew

beefstewPrep Time: 15 min
Cook Time: 60 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 servings

Ingredients

2 teaspoons olive oil
1 pound boneless round steak or stew meat (see above) cut into 1-inch pieces
1 medium-sized onion, coarsely chopped (about 1 cup)
16 medium-sized mushrooms, quartered (8 ounces)
1 large carrot, sliced diagonally into chunks
2 stalks celery, sliced
2 garlic cloves, minced
1 24-ounce can of tomatoes (preferably no-salt added), with the liquid
½ to 1 cup water or beef broth½ cup wine or beef broth
½ teaspoon dried or 1 teaspoon fresh thyme
2 tablespoons red wine vinegar
Freshly ground black pepper, salt or salt substitute
¼ cup chopped fresh parsley

Method

Heat oil in a large heavy pot over medium-high heat. Add meat and cook about 5 minutes, browning well on all sides. Remove meat from pan. Add onion to the pan and sauté for about 2 minutes, then add mushrooms, carrots, celery and garlic. Cook another 5 minutes, stirring occasionally.Return the beef to the pan. Stir in the tomatoes, ½ cup water, wine and thyme. Bring to a boil. Reduce heat, cover and simmer for about 45—60 minutes or until the beef is tender. Stir in the vinegar and add more water, if needed. Garnish stew with chopped parsley
(Optional) Add in your favorite vegetables!

Nutrition at a Glance (per serving)

Calories: 230
Total fat: 7g
Saturated fat: 2g
Total carbohydrate: 14g
Dietary fiber: 3g
Protein: 29g 



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Homemade Chicken Stock

Prep Time: 10 min chxstock
Cook Time: 3-5 hours (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy 
Makes 10 to 12 cups

Ingredients

2 large onions, quartered
2 medium carrots, quartered
2 stalks celery with leaves, quartered
10 sprigs parsley
4 sprigs fresh or 2 teaspoons dried thyme
1 bay leaf
5 pounds chicken bones, wings, backs, legs or a mixture, trimmed of excess fat
Lemon juice (optional)

Method

In a large stockpot, combine the onions, carrots and celery. Add the herbs and the chicken parts and bones. Add enough cold water to cover the chicken by 2 to 3 inches. Bring to a boil over medium heat, then quickly lower the heat so the stock simmers very gently. With a ladle, skim the surface of any foam, scum or fat, when necessary.
Simmer uncovered for 3 to 5 hours to reduce the stock and concentrate the flavor. Strain into a large bowl or several small bowls. Cool the liquid to room temperature before refrigerating. The smaller bowls will cool quicker, or you can cool larger containers of stock more quickly in an ice-water bath in the sink. Refrigerate the cooled stock.
The next day, remove the layer of solidified fat that covers the broth. Homemade broth will keep for about three days in the refrigerator or in the freezer for up three months. Freezer-safe plastic storage bags allow you to store broth in user-friendly portions and conserve space. You can freeze the stock in ice-cube trays or muffin pans, then remove from the trays and store in plastic freezer bags.The optional lemon juice adds extra flavor and can be added at any time.

Chicken stock and broth are commonly used by professional chefs in many recipes to add flavor, body and liquid. Preparing them at home is easy, although it takes time and a method to store it
For convenience, most home cooks purchase chicken stock at the market. Stock is now available in aseptic boxes with a resealable plastic cap or in cans. Most aseptic-packaged stocks and broths are made with natural ingredients and do not contain monosodium glutamate (MSG). Stocks and broths are usually very low in fat, but the sodium content can be extremely high. Fortunately, there are many lower-sodium varieties available.
You can make your own homemade stock or broth sodium-free or with a controlled amount of salt, and use vegetables and herbs for more flavor. (One teaspoon of salt adds 2,500 mg of sodium).



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Mandarin Salad

176717490_6102452545_o Prep Time: 25 minutes
Cook Time: 10-15 minutes(Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Serves 4-6 

Ingredients

1/2 cup sliced almonds
3 Tablespoons sugar
1/2 head iceberg lettuce
1/2 head romaine lettuce
1 cup chopped celery
2 whole green onions, chopped
1 (11 ounce) can mandarin oranges, drained
2 chicken breasts, grilled or baked and diced into bite size pieces (Recommend seasoning breast with salt and pepper prior to cooking)

Dressing

1/2 tsp salt
dash of pepper
1/4 cup vegetable oil
1 Tbsp chopped parsley
2 Tbsp sugar
2 Tbsp vinegardash of Tabasco sauce

Method

In a small pan over medium heat, cook almonds and sugar, stirring constantly until almonds are coated and sugar dissolved. Watch carefully as they will burn easily. Cool and store in air-tight container. Mix all dressing ingredients and chill. Mix lettuce, celery, onions and diced chicken. Just before serving add almonds and oranges. Toss with dressing.




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Marinated Pork Tenderloin

5593953360_f5cc4bcd91_o

Prep Time: 2 Hours 
Cook Time: 20-20 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Easy 

Meat

3 lb pork tenderloin

Marinade

Macadamia nuts/pecans/almonds (your choice)
2 Tbsp coriander seeds
1/4 teaspoon freshly ground black pepper
1 clove garlic
1 Tbsp brown sugar
1/4 cup olive oil
1/2 small onion

Method

Combine the marinade ingredients in a food processor or blender and process until the nuts are chopped. Place the pork in a zipper lock plastic bag and pour the marinade over. Refrigerate, turning occasionally, for 2 to 24 hours. Just before cooking, remove the pork from the marinade. Grill or broil for 20-25 minutes, turning so that all sides are brown and the pork is cooked but not dry. Slice into medallions and serve.
- From the Juinor Leauge Centennial Cookbook


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Moroccan Spiced Chicken Kabobs with Spinach, Farro, Orange, Red Pepper and Garbanzo Bean Salad

Moroccan Kabobs

Prep Time: 30-60 min 
Cook Time: 10 min (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy 
Serves 4

Ingredients

For the Moroccan Spice Mix:

1 Teaspoon Cumin, ground
1 Teaspoon Coriander, ground
1 Teaspoon 5 Spice Powder
2 Teaspoons Chile Powder
1 Teaspoon Paprika
1 Teaspoon Cinnamon, ground
2 Tablespoons Curry Powder
1 Teaspoon Kosher Salt (or salt substitute)

For the Chicken Kabobs:

4 skewers 6-inch wooden skewers, soaked in water for 20 minutes
1 medium Onion, chopped
1/2 bunch Cilantro, chopped
1/2 bunch Parsley, chopped
2 cloves Garlic, minced
1 teaspoon Ginger, fresh, peeled and grated
1 each Lemon juice, fresh squeezed
8 oz Nonfat plain yogurt
1 pound Chicken breast, skinless, boneless, cut into 2"x2" pieces
To taste Moroccan Spice Mix (about half of theabove recipe)
To taste Salt (or salt substitute)
To taste Black pepper

For the Salad:

1 cup Farro, cooked according to packageinstructions, cool, set aside
4 cups Baby Spinach, washed, stems removedand dried
2 each Oranges, cut into segments, seeds removed
2 each Roasted Red Peppers, seeds removed, cut into 1" pieces
8 oz can Garbanzo beans, drained
1 each Lemon, juiced
2 tablespoons Olive Oil
To taste Salt and Pepper

Method

For the Moroccan Spice Mix:

Mix all of the ingredients together and set aside until ready to use. Makes enough for more than one recipe, or use on vegetables before roasting them in the oven. 

For the Chicken Kabobs:

Make the marinade. In a bowl, combine the yogurt, onions, garlic, ginger, lemon juice and Moroccan spice, and mix well.
Cut the chicken into 2"x2" pieces and mix them into the marinade, cover and refrigerate for 30 to 60 minutes. Remove the chicken and thread onto the skewers, putting equal amounts on each skewer, 3 or 4 pieces per skewer.
When ready, spray a hot grill with cooking spray and cook the skewers about 3-4 minutes on each side until done. Whilethe chicken is cooking, prepare the salad.

For the Salad:

In a large bowl mix all of the ingredients together and season to taste. Divide the salad evenly on four serving plates in an attractive presentation. Place a warm Chicken Kabob on top of each salad and serve.



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Quick Crustless Quiche

Quiche

Prep Time: 10-20 minutes 
Cook Time: 20-25 minutes (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy     

Ingredients     

1-2 tablespoons olive oil    
2-3 cups chopped filling (see below)    
6 large eggs from organic or pasture raised chickens    
¼ cup milk     ½ cup grated cheese or goat cheese (optional)
Herbs of your choice: rosemary, thyme, parsley, basil, tarragon, curry powder, turmeric    

Ideas for Fillings

leeks, asparagus and gruyereonion, red/green cabbage and caraway seeds
broccoli and cheddarswiss chard, onion, fennel and feta cheese
caramelized onions, brussel sprouts and bleu cheese
zucchini, corn, tomatoes and pepper jack cheese
mushrooms, sundried tomatoes and goat cheese    

Method

Preheat oven to 350° and prepare a 9-inch pie pan or 8-inch square pan with butter or cooking spray. In a medium skillet, heat 1 tablespoon of olive oil and sauté your chosen vegetable filling over medium high heat until soft. Beat eggs with milk and season with herbs, salt and pepper. Add sautéed ingredients and stir to mix the filling with the eggs. Add in cheese if using; save some cheese for the topping.
Bake for 20-25 minutes and serve with a green salad.The options are endless! This is perfect for breakfast, lunch or dinner. It is easy to make-ahead and is perfect leftover.



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Roasted Asparagus With Prosciutto

asparagusprosciutto

Prep Time: 2 min 
Cook Time: 10 min (Total time will vary with appliance and setting.) 
Level of Difficulty: Easy 
Makes 4 servings, 
2 to 3 pieces per serving

Prosciutto is a special kind of ham that has been seasoned and salt-cured (but not smoked) and air dried. It is usually sold in paper-thin slices.

Ingredients

½ pound asparagus, washed and trimmed (8—12 stalks)
1 tablespoon olive oil, or olive oil cooking spray
Salt or salt substitute and freshly ground pepper
3 ounces thinly sliced prosciutto

Method

Preheat oven to 400°.
Lightly coat a baking pan with the olive oil or spray.
Cut prosciutto into 1" x 6" strips. Wrap each piece of asparagus with prosciutto in a "candy cane" fashion, from the base of the stalk up to but not including the tip.
Roast until the asparagus is tender, about 8 to 10 minutes.Arrange on a platter and serve at room temperature.

Nutrition at a Glance (per serving)

Calories: 100
Total fat: 7g
Saturated fat: 2g
Total carbohydrate: 2g
Dietary fiber: 1g
Protein: 7g




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Seasoned Fish Fillets

fishfilets

Prep Time: 10 min
Cook Time: 8 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 Servings

Ingredients

1 tablespoon canola or olive oil
1 tablespoon butter
4 6-ounce fish fillets (flounder, catfish, halibut, cod, snapper, salmon, tilapia, bass)
2 teaspoons chili powder
1 teaspoon sweet paprika
½ teaspoon marjoram or oregano
¼ teaspoon garlic or onion powder
¼ teaspoon black pepper
1/8 teaspoon salt or salt substitute
1 lemon, quartered

Method

Rinse fish with cold water and pat dry with paper towels.
Combine seasonings in a jar or plastic bag and shake well to mix. Rub spice mixture onto both sides of fish.
In a heavy (preferably cast iron) skillet, heat butter and oil over medium-high heat.
When butter is melted, add the fillets and cook three to four minutes per side, or until fish flakes easily when tested with a fork.
Squeeze quarter of lemon onto each fillet. Serve.

Nutrition at a Glance (per serving)
Using flounder for analysis
Calories: 220
Total fat: 9g
Saturated fat: 2.5g
Total carbohydrate: 1g
Dietary fiber: ‹1g



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Summer Quesadilla

quesadillas-sin-queso

Prep Time: 10 min
Cook Time: 15 min(Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes four 8-inch quesadillas

Traditionally, quesadillas are made with flour tortillas. However, corn tortillas can also be used. These days there are many choices of tortillas available. Tortillas come in various sizes, and they can be made with white flour or whole grain flour, which is more wholesome.* Flour tortillas are either made with oil, butter, lard or margarine; those made with liquid oil (rather than partially hydrogenated fats) are the most healthful, since they do not contain trans fats. Lower-carb tortillas are also available. They have a very acceptable taste although the texture is somewhat different.


Ingredients

4 8-inch flour tortillas*
4 ounces Monterey jack (regular or jalapeno-flavored) cheese, grated
1 tablespoon canola oil1 small onion, minced or diced in small pieces
8 medium-sized mushrooms, sliced
¼ cup salsa
1 small zucchini, shredded
Suggested toppings (optional): sliced olives, sour cream or yogurt, avocado slices or guacamole, fresh cilantro sprigs

Low-Fat Version:

Substitute 4 ounces low-fat (50% less fat) cheese, grated for the Monterey jack cheese

Method

Sauté the vegetables:

Heat 1 tablespoon of canola oil in a large skillet, and sauté the onion on low to medium heat until it is lightly golden, about 5 minutes.
Add mushrooms and cook for 3 more minutes, stirring often to prevent sticking.
Stir in the zucchini and salsa and cover. Let cook another 1 to 2 minutes until vegetables are just tender.
Put vegetables in a bowl and set aside

Assemble and cook the quesadillas:
For each quesadilla, take one tortilla and place it in a 10- or 12-inch hot nonstick frying pan or cast iron skillet over medium heat.
Flip the tortilla a few times, allowing 10 seconds between flips.
Reduce heat to low and sprinkle about 1 ounce of cheese on the tortilla; top with a quarter of the sautéed vegetables, leaving about a half inch around the edge of the tortilla.
Cover and let cook about 1 minute.
When the cheese is sufficiently melted, use a spatula to carefully lift and fold one side of the quesadilla over the other side. The tortilla should be browned slightly. If it is not browned, turn the heat up and cook the quesadilla a bit longer, flipping it as needed to toast it

Serve:
Remove the quesadilla from pan and cut into wedges.
Serve with a choice of suggested toppings.*We used Tumaro's low-carb tortillas for the nutritional information below. Each Tumaro's low-carb 8-inch tortilla contains 100 calories, 13 grams of carbohydrate and 8 grams of fiber.

Nutrition at a Glance, per serving (one quesadilla)

Calories: 270
Total fat: 15g
Saturated fat: 6g
Cholesterol: 20mg
Sodium: 350mg
Total carbohydrate: 20g
Dietary fiber: 10g
Protein: 15g

Low fat quesadilla:
Calories: 210
Total fat: 8g
Saturated fat: 1.5g
Cholesterol: 5mg
Sodium: 370mg
Total carbohydrate: 20g
Dietary fiber: 10g
Protein: 15g



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Flavorful Soft Tacos

softtacos

Prep Time: 15 min
Cook Time: 10 min(Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients

2 teaspoons canola oil
½ cup minced onions
1 fresh jalapeño, minced
1 14-ounce can crushed tomatoes with the liquid, or 2 fresh tomatoes, diced
2 cloves garlic, minced
8 ounces ground turkey or lean ground beef, or vegetarian ground round*
1 to2 teaspoons chili powder
½ to 1 teaspoon ground cumin
½ teaspoon cinnamonJuice of 1 lime
Juice of 1 lemon

Optional

1/3 cup roasted shelled pumpkin seeds
4 large lettuce leaves or 4 corn tortillas
1 cup shredded cabbage
¼ cup sliced radishes
½ cup crumbly Mexican-style cheese or other cheese
¼ cup taco sauce

Method

In a large skillet, heat the oil and sauté the onions for about 2 minutes, then add the jalapeño, tomatoes and garlic. Cook for another 3 minutes or until the onions are softened. Meanwhile, combine the chili powder, cumin and cinnamon in a small bowl
To the onion mixture, add the ground turkey and spices, and cook until turkey is browned, stirring to separate it into small bits. Mix in the lemon and lime juice and pumpkin seeds
Heat tortillas on a plate in the microwave or conventional oven until softened.
To assemble the tacos, place ¼ of the meat mixture in a corn tortilla or lettuce leaf; top with ¼ of the cabbage, radishes and cheese. Top with a little taco sauce, if desired.

*Vegetarian ground round is made from soy protein and is sold precooked and ready to eat. It can be sautéed just like the ground turkey or beef, or you can add it at the end of the recipe.

Nutrition at a Glance (per serving)

Calories: 200
Total fat: 11g
Saturated fat: 4g
Total carbohydrate: 10g**
Dietary fiber: 2g
Protein: 15g

**Carbohydrate content is for tacos wrapped in
lettuce leaves. Each corn tortilla adds 13 g of
carbohydrate.



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Greek-Style Moussaka

greek-moussaka

Prep Time: 20 min
Cook Time: 40 min (Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients

1 globe eggplant (about 7 inches long), peeled (about 1 pound)
Olive oil cooking spray
1-2 tablespoons olive oil
1 cup sliced mushrooms
¼ cup minced onions
8 ounces ground lamb
½ cup cooked lentils
½ cup tomato sauce1-2 tablespoons minced parsley
For the béchamel sauce:
2 tablespoons butter, preferably unsalted sweet butter
1 tablespoon whole-wheat flour or unbleached all-purpose flour
1 cup half and half or milk (full fat, low fat or nonfat)
Optional: 1 egg, beaten, ¼ cup grated gruyère or Swiss cheese
Garnish: Finely chopped parsley, or parsley sprigs

Method

Slice the eggplant into rounds about a quarter-inch thick. Lightly oil or spray a baking sheet with olive oil spray. Spread the eggplant slices on the sheet and brush slices with oil, or spray lightly with the cooking spray. Carefully broil eggplant slices until lightly browned, then flip them over and broil second side. Remove immediately from the oven and allow to cool, then chop eggplant into small pieces.Heat one tablespoon of olive oil in pan and sauté onions over low to medium heat until they are almost clear. Add mushrooms and cook for two minutes, stirring often. Add the lamb and cook until browned and no longer pink. Add the eggplant, lentils and tomato sauce and cook for about one minute.To make the béchamel sauce, melt the butter over low heat in a medium-sized saucepan. Using a whisk or fork, mix in the flour. Cook for one minute. Slowly pour in the cream or milk, and cook over low heat, stirring constantly for about five minutes, or until the sauce is smooth and slightly thickened. If using the egg, stir it in now and cook for another minute. Add cheese and stir until it melts into the sauce. Remove from heat. is smooth and slightly thickened. If using the egg, stir it in now and cook for another minute. Add cheese and stir until it melts into the sauce. Remove from heat. To assemble, spray or oil a shallow 9-inch baking dish. Spread the lamb-eggplant mixture over the bottom. Pour the béchamel sauce over the lamb mixture. Bake at 350° for about 40 minutes until cheese sauce is beginning to brown and bubble. Garnish with finely chopped parsley or parsley sprigs.

Nutrition at a Glance (per serving)

Calories: 270
Total fat: 18g
Saturated fat: 9g
Carbohydrate: 10g
Dietary fiber: 3g
Protein: 16g

Moussaka is the shepherd’s pie of Greece and Turkey. The succulent combination of eggplant, lamb and rich cheese sauce is irresistible and well worth the three-step preparation.
Moussaka can be prepared earlier in the day (or the day before) for final cooking in the oven. For our version of this recipe, the eggplant is not fried, and we use a smaller quantity of ground lamb mixed with lentils in place of the traditional minced lamb. For a meatless version of the moussaka, substitute more lentils, eggplant and/or mushrooms. Serve the moussaka with a green vegetable such as Lemony Green Beans or a leafy green salad. Be prepared for many compliments from your family or guests.



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Pan-Seared Lamb Chops With Baked Fennel

lambchop

Prep Time: 15 min
Cook Time: 45 min (Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients

Pan-Seared Lamb Chops

2 tablespoons Dijon mustard
½ cup chicken stock
1 tablespoon olive oil
Eight ¾" to 1" thick loin lamb chops with bones(each chop should be about 5 ounces with bone, providing 2½ to 3 ounces of meat)
Salt or salt substitute and freshly ground black pepper

Baked Fennel

1 tablespoon olive oil
2 or 3 fennel bulbs, cut horizontally into thick slices; reserve fronds¼ cup shredded Parmesan, Romano or Asiago cheese

Method

Pan-Seared Lamb Chops

Make the sauce: Whisk the mustard and chicken stock together until blended.
Heat a large, heavy skillet over moderately high heat for 4 minutes. Add the oil.
Season the lamb chops on both sides with salt or salt substitute and pepper. Place chops in the skillet and cook until lightly browned, brushing on both sides with the sauce. Chops will be cooked medium rare after approximately 3 minutes per side. Serve 2 chops per person.

Baked Fennel

Preheat oven to 375°.
Lightly coat bottom of a baking dish with oil or cooking-oil spray. Arrange sliced fennel in the dish. Sprinkle with salt or salt substitute and pepper and cheese. Drizzle with oil.
Bake until the fennel is fork-tender and the top is golden brown, about 45 minutes.
Finely chop enough of the fennel fronds to equal 1 to 2 teaspoons. Sprinkle over the roasted fennel and serve.

Nutrition at a Glance (per serving)

Pan-Seared Lamb Chops
Calories: 280
Total fat: 14g
Saturated fat: 5g
Sodium: 380mg
Total carbohydrate: 1g
Dietary fiber: 0g
Protein: 36g

Baked Fennel
Calories: 140
Total fat: 9g
Saturated fat: 2g
Sodium: 180mg
Total carbohydrate: 10g
Dietary fiber: 5g
Protein: 4g

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Portobello Mushrooms Stuffed With Barley Risotto

portobellomushroom

Prep Time: 5 min
Cook Time: 45 min(Total time will vary with appliance and setting.)
Level of Difficulty: Advanced
Makes 4 servings

Portobello mushrooms are perfect for stuffing because of their large size and shape. Mushrooms are a nutritionally superior food, containing ample amounts of the minerals potassium and selenium, with few calories and carbohydrates.
Barley contains a unique soluble fiber, and it has a low glycemic index, it lowers cholesterol and it tastes great. Barley is a hearty food that is very satisfying. The carbohydrate content of this recipe is much lower than for a traditional serving of risotto, because the portion size is smaller. Sautéed greens, chopped mushrooms or other nonstarchy vegetables can be added to the risotto to increase portion size without adding significant amounts of carbohydrate. Or you can increase the risotto ingredients if you can manage more carbohydrate.
Chef Harold Welch, owner of World Cuisine Express, specializes in creating wholesome international meals that are often low in carbohydrate.

Ingredients

4 large portobello mushrooms
Olive-oil cooking spray
2 teaspoons unsalted butter
2 to 2½ cups chicken stock
¼ cup pearl barley
2 teaspoons grated Parmesan cheese
1 to 2 teaspoons finely chopped fresh parsley

Method

To prepare the risotto:In a large, heavy, saucepan heat the butter and 1 cup of the chicken stock until simmering. Add barley; cover and cook until most of the chicken stock is absorbed, about 25 minutes. The barley will be slightly chewy and not fully cooked.
Gradually add remaining stock about ¼ cup at a time, stirring constantly until each addition is absorbed before adding the next ¼ cup. Barley should be fully cooked when last ¼ cup of broth is absorbed. If barley is not soft, add ¼ cup more of broth and continue cooking until soft and ready to eat. Mix in the Parmesan cheese. Turn off heat and keep warm.
To prepare the mushrooms:
Preheat oven to 450°.
Wipe the mushrooms clean with a moist paper towel, if needed. Remove the inner gills of the mushrooms with a spoon and discard.
Place mushrooms gill-side up in a lightly oiled baking pan. Bake the mushrooms for about 15 minutes until tender.
To serve, fill each mushroom cap with ¼ of the barley risotto. Sprinkle with the parsley and serve immediately.

Nutrition at a Glance (per serving)

Calories: 90
Total fat: 3g
Saturated fat: 1.5g
Sodium: 370mg
Total carbohydrate: 12g
Dietary fiber: 3g
Protein: 4g

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Ratatouille

ratatouille-1

Prep Time: 15 minutes 
Cook Time: 30 minutes (Total time will vary with appliance and setting.) 
Level of Difficulty: Advanced   

Ingredients

4 tablespoons olive oil  
1 medium onion, chopped 
2 large garlic cloves, minced
2 cups, cut into 1-inch pieces
1 cup yellow or red pepper, cut into 1-inch pieces
1cup zucchini, cut into 1-inch pieces
2 cups large tomatoes or cherry tomatoes, chopped
1/8 teaspoon dried thyme
1/4 cup chopped fresh basil 
1 tablespoon chopped fresh parsley
1/4 teaspoon ground black pepper

Directions for Roasted Ratatouille

Preheat oven to 400 degrees F.
On a greased cookie sheet or baking pan lined with parchment paper, toss onion, garlic, eggplant, peppers and zucchini with 2 tablespoons olive oil and layer them in a single layer on the pan. Bake for about 10 minutes until browned on one side. Remove pan from oven, turn vegetables and return to oven to bake for another 5 to 10 minutes until fully cooked. Meanwhile, sauté tomatoes and thyme in 2 tablespoons olive oil in large pot over medium heat. When roasted vegetables are finished, add them to the pot and stir in basil and parsley. Season with black pepper and additional spices, if desired.  Add in optional cheese, beans, pasta or whole grains.

Directions for Stove-top Ratatouille

In a non-reactive 5-quart saucepot, heat oil over medium heat. Add onion and cook until tender and golden, about 10 minutes. Add eggplant and cook, stirring, until eggplant begins to brown, about 10 minutes. Stir in yellow pepper, zucchini and garlic. Cook 1 minute. Stir in tomatoes and thyme and bring to a boil. Reduce heat. Cover and simmer until eggplant is tender, about 30 minutes. Remove from heat; stir in basil, parsley and black pepper.
Yield: 4 servings (about 1 cup)

Suggestions:

Add olives, artichoke hearts, green beansUse as filling for omelet or crepeWrap ratatouille in tortilla or stuff in pita bread
Add cooked garbanzo or cannellini beans; pasta or quinoa
Sprinkle in feta cheese or shaved parmesan

Nutrition and Health

Summer Squash and Eggplant are high in dietary fiber and low in calories. They can add bulk and a sense of fullness to recipes. Both vegetables contain a variety of vitamins and minerals including potassium but are not exceptional in any.
The texture and savory flavor of eggplant makes it a wonderful meat substitute.
Although eggplant is a member of the nightshade family of plants which some people claim increases arthritis symptoms, it also contains a few special phytonutrients that act as antioxidants which benefits the heart and cardiovascular system. Eating a variety of plant foods is recommended; paying attention to your personal experiences with food is always best.