Italian Sausage Soup
INGREDIENTS (Nutrition)
* 1 pound Italian sausage
* 1 clove garlic, minced
* 2 (14 ounce) cans beef broth
* 1 (14.5 ounce) can Italian-style stewed tomatoes
* 1 cup sliced carrots
* 1 (14.5 ounce) can great Northern beans, undrained
* 2 small zucchini, cubed
* 2 cups spinach - packed, rinsed and torn
* 1/4 teaspoon ground black pepper
* 1/4 teaspoon salt
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DIRECTIONS
1. In a stockpot or Dutch oven, brown sausage with garlic. Stir in broth, tomatoes
and carrots, and season with salt and pepper. Reduce heat, cover, and simmer 15
minutes.
2. Stir in beans with liquid and zucchini. Cover, and simmer another 15 minutes, or
until zucchini is tender.
3. Remove from heat, and add spinach. Replace lid allowing the heat from the soup
to cook the spinach leaves. Soup is ready to serve after 5 minutes.
Double Tomato Bruschetta
INGREDIENTS (Nutrition)
* 6 roma (plum) tomatoes, chopped
* 1/2 cup sun-dried tomatoes, packed in oil
* 3 cloves minced garlic
* 1/4 cup olive oil
* 2 tablespoons balsamic vinegar
* 1/4 cup fresh basil, stems removed
* 1/4 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1 French baguette
* 2 cups shredded mozzarella cheese
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DIRECTIONS
1. Preheat the oven on broiler setting.
2. In a large bowl, combine the roma tomatoes, sun-dried tomatoes, garlic, olive
oil, vinegar, basil, salt, and pepper. Allow the mixture to sit for 10 minutes.
3. Cut the baguette into 3/4-inch slices. On a baking sheet, arrange the baguette
slices in a single layer. Broil for 1 to 2 minutes, until slightly brown.
4. Divide the tomato mixture evenly over the baguette slices. Top the slices with
mozzarella cheese.
5. Broil for 5 minutes, or until the cheese is melted.
World's Best Lasagna
INGREDIENTS (Nutrition)
* 1 pound sweet Italian sausage
* 3/4 pound lean ground beef
* 1/2 cup minced onion
* 2 cloves garlic, crushed
* 1 (28 ounce) can crushed tomatoes
* 2 (6 ounce) cans tomato paste
* 2 (6.5 ounce) cans canned tomato sauce
* 1/2 cup water
* 2 tablespoons white sugar
* 1 1/2 teaspoons dried basil leaves
* 1/2 teaspoon fennel seeds
* 1 teaspoon Italian seasoning
* 1 tablespoon salt
* 1/4 teaspoon ground black pepper
* 4 tablespoons chopped fresh parsley
* 12 lasagna noodles
* 16 ounces ricotta cheese
* 1 egg
* 1/2 teaspoon salt
* 3/4 pound mozzarella cheese, sliced
* 3/4 cup grated Parmesan cheese
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DIRECTIONS
1. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat
until well browned. Stir in crushed tomatoes, tomato paste, tomato sauce, and water.
Season with sugar, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper,
and 2 tablespoons parsley. Simmer, covered, for about 1 1/2 hours, stirring
occasionally.
2. Bring a large pot of lightly salted water to a boil. Cook lasagna noodles in
boiling water for 8 to 10 minutes. Drain noodles, and rinse with cold water. In a
mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 teaspoon
salt.
3. Preheat oven to 375 degrees F (190 degrees C).
4. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking
dish. Arrange 6 noodles lengthwise over meat sauce. Spread with one half of the
ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups
meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers,
and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent
sticking, either spray foil with cooking spray, or make sure the foil does not touch
the cheese.
5. Bake in preheated oven for 25 minutes. Remove foil, and bake an additional 25
minutes. Cool for 15 minutes before serving.
Cheesy Sausage Pasta
INGREDIENTS (Nutrition)
* 1 (16 ounce) package uncooked pasta shells
* 1 tablespoon vegetable oil
* 1/2 tablespoon finely minced onion
* 1 orange bell pepper, thinly sliced
* 1 teaspoon minced garlic
* 1 pound bulk Italian sausage
* 1 (14.5 ounce) can stewed tomatoes
* 1 cup heavy cream
* 1 cup grated Parmesan cheese
* 1 tablespoon chopped fresh parsley
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DIRECTIONS
1. Fill a large pot with lightly salted water, and bring to a rolling boil over
high heat. Stir in the shell pasta, and return to a boil. Cook, stirring occasionally,
until cooked through but still firm to the bite, about 13 minutes. Drain well.
2. While the pasta is cooking, heat the vegetable oil in a large skillet over
medium-high heat. Cook onion, orange pepper, and garlic in oil until tender, about 5
minutes. Stir the crumbled Italian sausage into the vegetables in the skillet; cook
and stir until meat is browned and cooked through, about 8 minutes. Stir in the
undrained tomatoes and the heavy cream. Turn the heat to medium-low, and allow the
sauce to cook until thick, about 5 additional minutes.
3. Mix pasta with the sausage cream sauce, stir in the Parmesan cheese, and serve.
Garnish with chopped fresh parsley.
Prosciutto e Melone (Italian Ham and Melon)
INGREDIENTS (Nutrition)
* 1 cantaloupe - seeded and cut into 8 wedges
* 8 thin slices prosciutto
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DIRECTIONS
1. Remove the flesh from the rind of the cantaloupe; wrap each piece of cantaloupe
with a slice of the ham. Serve cold.
Double Crust Stuffed Pizza
INGREDIENTS (Nutrition)
* 1 1/2 teaspoons white sugar
* 1 cup warm water (100 degrees F/40 degrees C)
* 1 1/2 teaspoons active dry yeast
* 1 tablespoon olive oil
* 1/2 teaspoon salt
* 2 cups all-purpose flour
*
* 1 (8 ounce) can crushed tomatoes
* 1 tablespoon packed brown sugar
* 1/2 teaspoon garlic powder
* 1 teaspoon olive oil
* 1/2 teaspoon salt
*
* 3 cups shredded mozzarella cheese, divided
* 1/2 pound bulk Italian sausage
* 1 (4 ounce) package sliced pepperoni
* 1 (8 ounce) package sliced fresh mushrooms
* 1/2 green bell pepper, chopped
* 1/2 red bell pepper, chopped
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DIRECTIONS
1. Combine the white sugar and the warm water in a large bowl or in the work bowl
of a stand mixer. Sprinkle the yeast over the warm sugar water, and let stand for 5
minutes until the yeast softens and begins to form a creamy foam. Stir 1 tablespoon
olive oil into the yeast mixture.
2. Stir 1/2 teaspoon salt into the flour. Mix half of the flour mixture into the
yeast water, and stir until no dry spots remain. Stir in the remaining flour, a 1/2
cup at a time, mixing well after each addition. When the dough has pulled together,
turn it out onto a lightly floured surface and knead until smooth and elastic, about 8
minutes (or mix with dough hook in stand mixer).
3. Lightly oil a large bowl, place the dough in the bowl and turn to coat with oil.
Cover with a light cloth, and let rise in a warm place until doubled in volume, about
1 hour.
4. Combine the crushed tomatoes, brown sugar, garlic powder, 1 teaspoon olive oil,
and salt in small saucepan. Cover pan, and cook over low heat until tomatoes start to
break down, about 30 minutes.
5. Preheat an oven to 450 degrees F (230 degrees C). Deflate the dough and turn it
out onto a lightly floured surface. Cut the dough into 2 equal pieces. Roll one piece
into a 12 inch thin circle. Roll the other half into a thicker, 9 inch circle.
6. Place the 12 inch dough round into an ungreased 9 inch springform pan. Sprinkle
dough with 1 cup of cheese. Shape sausage into a 9 inch patty and place in pan on top
of the cheese. Layer pepperoni, mushrooms, green pepper, red pepper, and remaining
cheese on top of sausage patty. Top with the 9 inch dough round and pinch edges to
seal. Cut several 1/2 inch vent holes in the top crust. Spread sauce evenly on the top
crust, leaving a 1/2 inch border at the edges.
7. Bake pizza in the preheated oven until the crust is set, the cheese is melted,
and the sausage is cooked through, 40 to 45 minutes. Let hot pizza rest for 15 minutes
before cutting into wedges and serving.
PHILADELPHIA Creamy Pasta Primavera
INGREDIENTS (Nutrition)
* 4 cups penne pasta, uncooked
* 2 tablespoons KRAFT Calorie-Wise Zesty Italian Dressing
* 675 grams boneless skinless chicken breasts, cut into 1-inch chunks
* 2 zucchini, cut into chunks
* 1 1/2 cups cut fresh asparagus (1 inch pieces)
* 1 red pepper, chopped
* 1 cup 25%-less-sodium chicken broth
* 1/2 cup PHILADELPHIA Light Cream Cheese Spread
* 1/4 cup KRAFT 100% Light Parmesan Grated Cheese
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DIRECTIONS
1. Cook pasta as directed on package.
2. Meanwhile, heat dressing in large skillet on medium heat. Add chicken and
vegetables; cook 10 to 12 min. or until chicken is cooked through, stirring
frequently. Add broth and cream cheese spread; cook 2 min. or until cream cheese is
melted, stirring constantly. Add Parmesan cheese; mix well.
3. Drain pasta; return to pot. Add chicken and vegetable mixture; toss lightly.
Cook 1 min. or until heated through. (Sauce will thicken upon standing.)
Chicken and Sun-Dried Tomato Bruschetta
INGREDIENTS (Nutrition)
* 2 skinless, boneless chicken breast halves
* 1 1/4 cups Italian salad dressing, divided
* 4 cups fresh spinach, torn
* 1/3 cup crumbled feta cheese
* 8 sun-dried tomatoes, packed without oil, chopped
* 1 (1 pound) loaf focaccia bread, cut into 1/2-inch thick slices
* 1/4 cup olive oil
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Mock Tea Sangria
DIRECTIONS
1. Place the chicken and 1 cup salad dressing in a bowl. Cover, and marinate at
least 3 hours in the refrigerator.
2. Preheat the grill for high heat.
3. Lightly oil the grill grate. Discard dressing used for marinating, and grill
chicken 7 minutes per side, or until juices run clear. Cool and shred.
4. In a large bowl, mix the cooked chicken, spinach, feta cheese, sun-dried
tomatoes, and remaining dressing.
5. Brush the focaccia bread with olive oil, and cook 1 minute per side on the
prepared grill, or until lightly toasted. Place portions of the chicken mixture on the
toasted focaccia to serve.
*
The nutrition data for this recipe includes information for the full amount of
the marinade ingredients. Depending on marinating time, ingredients, cooking method,
etc., the actual amount of the marinade consumed will vary.
Grilled Stuffed Chicken With Olive and Caper Puree
INGREDIENTS (Nutrition)
* 1 cup pitted black olives
* 1/3 cup brined capers, drained
* 2 cloves garlic
* 1/4 cup roughly chopped fresh flat-leaf parsley
* 1/4 teaspoon dried crushed red pepper
* 1/4 teaspoon ground black pepper
* 1/4 teaspoon salt
* 6 tablespoons olive oil
* 3 skinless, boneless chicken breast halves
* olive oil
* salt and ground black pepper to taste
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DIRECTIONS
1. Preheat an outdoor grill for medium heat, and lightly oil the grate.
2. Place the olives, capers, garlic, parsley, crushed red pepper, 1/4 teaspoon
black pepper, 1/4 teaspoon salt, and 6 tablespoons olive oil in a blender or food
processor; process until evenly blended into a smooth puree, adding more olive oil if
needed to make smooth.
3. Using a small sharp knife, first cut each chicken breast in half. Then cut a
pocket into the side of each piece of chicken, going to within 1/2 inch of each edge.
Stuff each pocket of the chicken liberally with the olive puree. Close the pockets
with toothpicks. Brush olive oil over the entire outer surface of the chicken; season
with salt and pepper.
4. Cook the chicken breasts, turning once, until no longer pink in the center and
the juices run clear, 12 to 15 minutes. An instant-read thermometer inserted into the
center should read at least 165 degrees F (74 degrees C).
Chicken Marsala
INGREDIENTS (Nutrition)
* 1/4 cup all-purpose flour for coating
* 1/2 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1/2 teaspoon dried oregano
* 4 skinless, boneless chicken breast halves - pounded 1/4 inch thick
* 4 tablespoons butter
* 4 tablespoons olive oil
* 1 cup sliced mushrooms
* 1/2 cup Marsala wine
* 1/4 cup cooking sherry
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DIRECTIONS
1. In a shallow dish or bowl, mix together the flour, salt, pepper and oregano.
Coat chicken pieces in flour mixture.
2. In a large skillet, melt butter in oil over medium heat. Place chicken in the
pan, and lightly brown. Turn over chicken pieces, and add mushrooms. Pour in wine and
sherry. Cover skillet; simmer chicken 10 minutes, turning once, until no longer pink
and juices run clear.
Chicken Scampi
INGREDIENTS (Nutrition)
* 2 tablespoons butter
* 1 1/2 pounds skinless boneless chicken breasts
* 1 (10.75 ounce) can Campbell's® Condensed Cream of Chicken Soup (Regular or 98%
Fat Free)
* 1/4 cup water
* 2 teaspoons lemon juice
* 2 cloves garlic, minced
* Hot cooked pasta
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Campbell's
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DIRECTIONS
1. Heat the butter in a 10-inch skillet over medium-high heat. Add the chicken and
cook for 10 minutes or until it's well browned on both sides. Remove the chicken and
set aside.
2. Stir in the soup, water, lemon juice and garlic. Heat to a boil. Return the
chicken to the skillet and reduce the heat to low. Cover and cook for 5 minutes or
until chicken is cooked through.
3. Serve the chicken with the pasta.
Grilled Stuffed Chicken With Olive and Caper Puree
INGREDIENTS (Nutrition)
* 1 cup pitted black olives
* 1/3 cup brined capers, drained
* 2 cloves garlic
* 1/4 cup roughly chopped fresh flat-leaf parsley
* 1/4 teaspoon dried crushed red pepper
* 1/4 teaspoon ground black pepper
* 1/4 teaspoon salt
* 6 tablespoons olive oil
* 3 skinless, boneless chicken breast halves
* olive oil
* salt and ground black pepper to taste
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DIRECTIONS
1. Preheat an outdoor grill for medium heat, and lightly oil the grate.
2. Place the olives, capers, garlic, parsley, crushed red pepper, 1/4 teaspoon
black pepper, 1/4 teaspoon salt, and 6 tablespoons olive oil in a blender or food
processor; process until evenly blended into a smooth puree, adding more olive oil if
needed to make smooth.
3. Using a small sharp knife, first cut each chicken breast in half. Then cut a
pocket into the side of each piece of chicken, going to within 1/2 inch of each edge.
Stuff each pocket of the chicken liberally with the olive puree. Close the pockets
with toothpicks. Brush olive oil over the entire outer surface of the chicken; season
with salt and pepper.
4. Cook the chicken breasts, turning once, until no longer pink in the center and
the juices run clear, 12 to 15 minutes. An instant-read thermometer inserted into the
center should read at least 165 degrees F (74 degrees C).
Quick Chicken And Wine
INGREDIENTS (Nutrition)
* 4 skinless, boneless chicken breast halves - cut into strips
* 2 eggs, beaten
* 1/2 cup Parmesan cheese
* 1 pinch salt
* 1 pinch ground black pepper
* 1/2 cup white wine
* 4 tablespoons butter
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DIRECTIONS
1. Season chicken with salt and pepper to taste. In a shallow plate, spread
Parmesan cheese. Divide chicken into three parts and dip seasoned chicken in eggs,
then coat well with Parmesan cheese. Repeat until all of the chicken pieces are well
coated (if you run short on egg and Parmesan, add one more egg and more Parmesan as
needed).
2. In a skillet, melt butter or margarine over medium high heat. Cook chicken,
stirring frequently, until golden brown.
3. Reduce heat and add wine. Cover and simmer over low heat for 20 minutes
Chicken and Summer Squash
INGREDIENTS (Nutrition)
* 4 skinless, boneless chicken breast halves
* 1/2 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1 tablespoon butter
* 1 tablespoon vegetable oil
* 3/4 pound yellow squash, sliced
* 3/4 pound zucchinis, sliced
* 1 medium tomato - peeled, seeded and chopped
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DIRECTIONS
1. In a large nonstick skillet, melt butter in the oil over medium high heat.
Season chicken with half of the salt and half of the pepper, and add it to skillet.
Cook until lightly browned, about 2 minutes per side. Transfer to large plate or
platter, and cover to keep warm.
2. Pour off fat from skillet, and add squash, zucchini, and tomato. Season with
remaining salt and pepper. Cook and stir over medium-high heat until squash is
slightly softened, about 3 minutes. Reduce heat, and return chicken to skillet. Cover
partially. Cook until squash is soft, and chicken is white throughout but still juicy,
about 5 minutes longer.
3. Transfer chicken to platter, and cover with foil to keep warm. Raise heat to
high. Cook vegetable mixture, stirring often, until almost all of the liquid has
evaporated, about 2 minutes. Arrange vegetables around chicken, and serve.
Garlic Chicken Fried Chicken
INGREDIENTS (Nutrition)
* 2 teaspoons garlic powder, or to taste
* 1 teaspoon ground black pepper
* 1 teaspoon salt
* 1 teaspoon paprika
* 1/2 cup seasoned bread crumbs
* 1 cup all-purpose flour
* 1/2 cup milk
* 1 egg
* 4 skinless, boneless chicken breast halves - pounded thin
* 1 cup oil for frying, or as needed
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DIRECTIONS
1. In a shallow dish, mix together the garlic powder, pepper, salt, paprika, bread
crumbs and flour. In a separate dish, whisk together the milk and egg.
2. Heat the oil in an electric skillet set to 350 degrees F (175 degrees C). Dip
the chicken into the egg and milk, then dredge in the dry ingredients until evenly
coated.
3. Fry chicken in the hot oil for about 5 minutes per side, or until the chicken is
cooked through and juices run clear. Remove from the oil with a slotted spatula, and
serve.
We have determined the nutritional value of oil for frying based on a retention
value of 10% after cooking. The exact amount may vary depending on cook time and
temperature, ingredient density, and the specific type of oil used.
Apple Stuffed Chicken Breast
NGREDIENTS (Nutrition)
* 2 skinless, boneless chicken breasts
* 1/2 cup chopped apple
* 2 tablespoons shredded Cheddar cheese
* 1 tablespoon Italian-style dried bread crumbs
* 1 tablespoon butter
* 1/4 cup dry white wine
* 1/4 cup water
* 1 tablespoon water
* 1 1/2 teaspoons cornstarch
* 1 tablespoon chopped fresh parsley, for garnish
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DIRECTIONS
1. Combine apple, cheese, and bread crumbs. Set aside.
2. Flatten chicken breasts between sheets of waxed paper to 1/4 inch thickness.
Divide apple mixture between chicken breasts, and roll up each breast. Secure with
toothpicks.
3. Melt butter or margarine in a 7 inch skillet over medium heat. Brown stuffed
chicken breasts. Add wine and 1/4 cup water. Cover. Simmer for 15 to 20 minutes, or
until chicken is no longer pink.
4. Transfer chicken to a serving platter. Combine 1 tablespoon water and
cornstarch; stir into juices in pan. Cook and stir until thickened. Pour gravy over
chicken, and garnish with parsley. Serve.
Avocado Side Dish
INGREDIENTS (Nutrition)
* 1 (8 ounce) package uncooked spaghetti
* 1 avocado - pitted, peeled, and cubed
* 1 tablespoon lime juice
* 1 (15 ounce) can vegetarian chili
* 1/3 cup sliced green onion
* 2 large tomatoes, diced
* 1 teaspoon minced garlic
* 1/3 cup chopped fresh cilantro
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DIRECTIONS
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to
10 minutes or until al dente; drain.
2. In a small bowl combine avocado and lime juice.
3. In a separate bowl combine chili, green onion, tomatoes, garlic and cilantro.
4. Serve pasta topped with chili mixture and avocado.
Vegan Baked Beans
INGREDIENTS (Nutrition)
* 1 (16 ounce) package dry navy beans
* 6 cups water
* 2 tablespoons olive oil
* 2 cups chopped sweet onions
* 1 clove garlic, minced
* 4 (8 ounce) cans tomato sauce
* 1/4 cup firmly packed brown sugar
* 1/4 cup molasses
* 2 tablespoons cider vinegar
* 3 bay leaves
* 1 teaspoon dry mustard
* 1/4 teaspoon ground black pepper
* 1/4 teaspoon ground nutmeg
* 1/4 teaspoon ground cinnamon
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DIRECTIONS
1. Place beans and water in a large pot, and bring to a boil. Reduce heat to
medium, and continue cooking 1 hour, stirring occasionally, until beans are tender.
Drain, and transfer to a large casserole dish.
2. Preheat oven to 300 degrees F (150 degrees C).
3. Heat the olive oil in a skillet over medium heat. Stir in the onions, and cook
until tender. Mix in garlic, and cook until golden brown. Mix onions and garlic into
casserole dish with the beans. Stir in the tomato sauce. Mix in brown sugar, molasses,
vinegar, bay leaves, mustard, pepper, nutmeg, and cinnamon.
4. Cover and bake 3 1/2 hours in the preheated oven, stirring frequently and adding
water if necessary. Remove cover, and continue baking 30 minutes.
Silverbeet Salad
INGREDIENTS (Nutrition)
* 1 cup uncooked rotini
* 1/2 bunch Swiss chard (silverbeet), stems removed and thinly sliced
* 1 red bell pepper, seeded and chopped
* 1/4 cup vinaigrette salad dressing
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DIRECTIONS
1. Bring a saucepan of water to a boil. Add the rotini pasta, and cook for 8
minutes, or until tender. Drain, and rinse under cold water to cool.
2. In a medium bowl, toss together the rotini, Swiss chard, and bell pepper. Pour
in dressing sparingly until you reach your desired amount.
Orzo Delicioso
INGREDIENTS (Nutrition)
* 2 tablespoons butter
* 1/4 cup olive oil
* 1 large white onion, chopped
* 2 fresh jalapeno peppers, diced
* 1 red bell pepper, chopped
* 1 green bell pepper, chopped
* 1 yellow bell pepper, chopped
* 1/2 cup white wine
* 1 large tomato, chopped
* 1 (10 ounce) can corn, drained
* 2 tablespoons minced garlic
* 4 fresh mushrooms, sliced
* 1 (16 ounce) package dried orzo pasta
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DIRECTIONS
1. Heat butter and oil in a large skillet over medium heat. Stir in onion,
jalapeno, and red, green, and yellow peppers. Pour in white wine; cook 5 minutes. Stir
in tomato, corn, garlic, and mushrooms; cook 10 minutes.
2. Meanwhile, cook orzo according to package directions. Drain, and toss orzo with
sauteed vegetables.
Polenta
INGREDIENTS (Nutrition)
* 3 cups water
* 1 cup polenta
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DIRECTIONS
1. Bring water to a boil. Reduce to a simmer. Pour in polenta steadily, stirring
constantly. Continue to stir until polenta is thickened. It should come away from
sides of the pan, and be able to support a spoon. This can take anywhere from 20 to 50
minutes. Pour polenta onto a wooden cutting board, let stand for a few minutes.
Sweet Potato And Prune Casserole
INGREDIENTS (Nutrition)
* 6 sweet potatoes
* 1 (16 ounce) jar stewed prunes
* 3/4 cup honey
* 3/4 teaspoon ground cinnamon
* 1 teaspoon salt
* 1 fluid ounce prune juice
* 2 tablespoons lemon juice
* 1/4 cup pareve margarine, melted
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DIRECTIONS
1. Pierce sweet potatoes, and place on a baking sheet. Bake in a preheated 425
degrees F (220 degrees C) for 1 hour, or until tender. Cool until sweet potatoes can
be easily handled. Peel, and cut into 1/4 inch thick slices.
2. In a small bowl, combine honey, cinnamon, salt, lemon and prune juice, and
melted margarine.
3. Cut prunes in half, and remove pits. In a casserole dish, arrange alternating
layers of potatoes and prunes. Spoon honey mixture over each layer.
4. Bake at 350 degrees F (175 degrees C) for 45 minutes, basting occasionally with
liquid in casserole dish.
Quinoa and Black Beans
INGREDIENTS (Nutrition)
* 1 teaspoon vegetable oil
* 1 onion, chopped
* 3 cloves garlic, peeled and chopped
* 3/4 cup uncooked quinoa
* 1 1/2 cups vegetable broth
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* salt and pepper to taste
* 1 cup frozen corn kernels
* 2 (15 ounce) cans black beans, rinsed and drained
* 1/2 cup chopped fresh cilantro
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DIRECTIONS
1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and
garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin,
cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and
simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until
heated through. Mix in the black beans and cilantro.
Beef Barley Vegetable Soup
INGREDIENTS (Nutrition)
* 1 (3 pound) beef chuck roast
* 1/2 cup barley
* 1 bay leaf
* 2 tablespoons oil
* 3 carrots, chopped
* 3 stalks celery, chopped
* 1 onion, chopped
* 1 (16 ounce) package frozen mixed vegetables
* 4 cups water
* 4 cubes beef bouillon cube
* 1 tablespoon white sugar
* 1/4 teaspoon ground black pepper
* 1 (28 ounce) can chopped stewed tomatoes
* salt to taste
* ground black pepper to taste
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DIRECTIONS
1. In a slow cooker, cook chuck roast until very tender (usually 4 to 5 hours on
High, but can vary with different slow cookers). Add barley and bay leaf during the
last hour of cooking. Remove meat, and chop into bite-size pieces. Discard bay leaf.
Set beef, broth, and barley aside.
2. Heat oil in a large stock pot over medium-high heat. Saute carrots, celery,
onion, and frozen mixed vegetables until tender. Add water, beef bouillon cubes,
sugar, 1/4 teaspoon pepper, chopped stewed tomatoes, and beef/barley mixture. Bring to
boil, reduce heat, and simmer 10 to 20 minutes. Season with additional salt and pepper
to taste.
Barley Primavera
INGREDIENTS (Nutrition)
* 4 cups low fat, low sodium chicken broth
* 2 cloves garlic, minced
* 1/2 cup red onion, minced
* 1/2 cup diced carrots
* 1 cup pearl barley
* 1/2 cup diced zucchini
* 2 tablespoons chopped fresh parsley
* 1 teaspoon olive oil
* 1 tablespoon lemon juice
* salt and pepper to taste
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DIRECTIONS
1. Heat 1/4 cup of the broth in a saucepan over medium high heat. Add the garlic
and onion and saute for 5 minutes. Add the carrots and saute for 5 minutes.
2. Add the remaining broth and bring to a boil. Add the barley, lower the heat,
cover, and simmer until the liquid is almost absorbed, about 50 minutes.
3. Add the zucchini, parsley, oil, and lemon juice. Simmer for 5 more minutes;
season with salt and pepper.
Coriander Tabbouleh Salad with Shrimp
INGREDIENTS (Nutrition)
* 1 cup bulgur (cracked wheat), uncooked
* 2 1/2 cups boiling water
* 3 tablespoons olive oil
* 1/4 cup fresh lemon juice
* 1 cucumber, peeled and chopped
* 1 cup chopped green onions
* 1 cup chopped fresh parsley
* 1/4 cup chopped fresh mint leaves
* 1 tablespoon ground coriander
* 1 tablespoon minced fresh ginger root
* salt and pepper to taste
* 10 jumbo cooked shrimp - peeled and deveined
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Cherry Limeade I
DIRECTIONS
1. Place bulgur in a large bowl, and pour the boiling water and olive oil over it.
Stir, cover, and let stand for 15 to 20 minutes.
2. When all of the water has been absorbed and the bulgur is tender, stir in the
lemon juice, cucumber, green onions, parsley, and mint. Season with coriander, ginger,
salt and pepper. Garnish with shrimp.
FOOTNOTES
*
Variation
*
You can substitute 3 tomatoes for the cucumber, or use a combination of cucumber
and tomatoes in this salad.
Vegetarian Kofta Kabobs
INGREDIENTS (Nutrition)
* 1 cup bulgur
* 2 cups vegetable broth or stock
* 1 (18.75 ounce) can adzuki beans
* 2 tablespoons olive oil
* 1 onion, finely chopped
* 3 cloves garlic, minced
* 1 teaspoon ground cumin
* 1 teaspoon ground coriander
* 2 tablespoons chopped fresh cilantro
* 2 teaspoons hot pepper sauce
* 1 egg, beaten
* 1 cup stale whole wheat bread cubes
* 1 cup skim milk
* salt and freshly ground black pepper to taste
* 1 tablespoon olive oil
* 8 (12-inch) skewers
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DIRECTIONS
1. Combine the bulgur wheat and vegetable stock in a saucepan. Bring to a boil,
then simmer for about 10 minutes, or until liquid has been absorbed. Set aside to
cool.
2. Meanwhile, in a large bowl, combine the adzuki beans, 2 tablespoons of olive
oil, onion, garlic, cumin, coriander, cilantro, hot sauce, and the egg. Mash with a
potato masher or sturdy whisk until fairly smooth. Soak the bread in milk, then
squeeze out the excess; add to the bean mixture along with the bulgur. Mix using your
hands until everything is well blended. Cover, and refrigerate for 1 hour, or until
firm.
3. Preheat the oven to 425 degrees F (220 degrees C).
4. Wet your hands, and form the kofta into 32 oval shapes. Press onto skewers four
at a time. Brush with remaining olive oil. Place on a baking sheet or broiling pan.
5. Bake for 10 to 15 minutes in the preheated oven. Turn over, brush again with
oil, and continue baking for 5 to 10 minutes, until crispy.
Lamb Lover's Pilaf
INGREDIENTS (Nutrition)
* 2 tablespoons vegetable oil, divided
* 1 1/2 pounds boneless lamb stew meat cut into 1/2 inch strips
* 1/2 teaspoon Greek-style seasoning
* 1 onion, chopped
* 2 stalks celery, minced
* 1 cup dry bulgur wheat
* 1 1/2 cups chicken broth
* 1 pinch ground cinnamon
* 1 pinch ground allspice
* 1/4 cup raisins
* 1/4 cup slivered almonds
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Tempranillo
DIRECTIONS
1. Heat 1 tablespoon of oil in a large skillet over medium high heat. Season lamb
strips with Greek seasoning and saute in oil until browned. Remove from skillet and
set aside.
2. Reduce heat to medium and heat remaining tablespoon of oil. Saute onion and
celery until soft, then add bulgur wheat and continue cooking, stirring often, for an
additional 5 minutes.
3. Stir in reserved lamb, broth, cinnamon and allspice. Reduce heat to low and
simmer for 15 to 20 minutes, covered, until liquid has been absorbed. Garnish with
raisins and almonds and serve.
Moroccan Salmon Cakes with Garlic Mayonnaise
INGREDIENTS (Nutrition)
* GARLIC MAYONNAISE:
* 1/2 cup mayonnaise
* 1 clove garlic, crushed
* 1/8 teaspoon paprika
*
* SALMON CAKES:
* 1/2 cup couscous
* 2/3 cup orange juice
* 1 (14.75 ounce) can red salmon, drained
* 1 (10 ounce) package frozen chopped spinach - thawed, drained and squeezed dry
* 2 egg yolks, beaten
* 2 cloves garlic, crushed
* 1 teaspoon ground cumin
* 1/2 teaspoon ground black pepper
* 1/2 teaspoon salt
* 3 tablespoons olive oil
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Shaggy's Perfect Martini
Chilled Non-Alcoholic
Special Lemonade
DIRECTIONS
1. In a small stainless steel or glass bowl, stir together mayonnaise, garlic, and
paprika. Set aside.
2. Prepare couscous according to package directions using the 2/3 cup of orange
juice in place of water.
3. In a mixing bowl, combine the cooked couscous, red salmon, drained spinach, egg
yolks, garlic, cumin, black pepper, and salt. Form into patties.
4. In a large skillet over medium heat, heat the olive oil and fry patties until
golden brown turning once, about 8 to 10 minutes. Serve with garlic mayonnaise.
Shrimp Couscous Salad
INGREDIENTS (Nutrition)
* 2 cups couscous
* 2 cups water
*
* 3/4 cup olive oil
* 1/4 cup apple cider vinegar
* 1 teaspoon Dijon mustard
* 1 teaspoon ground cumin
* 1 clove garlic, crushed
* salt and pepper to taste
*
* 1 red bell pepper, chopped
* 1 yellow bell pepper, chopped
* 1 1/2 pounds cooked shrimp, peeled and deveined
* 2 medium tomatoes, chopped
* 1 cup chopped fresh parsley
* 1 cup crumbled feta cheese
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1. Pour water into a saucepan, and bring to a boil. Stir in couscous, cover, and
remove from heat. Let stand for 5 minutes, then immediately fluff with a fork.
(otherwise it will clump). Set aside to cool.
2. In a small bowl, whisk together the olive oil, cider vinegar, Dijon mustard,
garlic, salt and pepper. Set aside.
3. In a large salad bowl, toss together the shrimp, cooled couscous, red and yellow
bell peppers, tomatoes, parsley and feta cheese. Whisk vinaigrette to blend, then pour
in about half of it over the couscous. Toss to coat, and add more dressing to coat
thoroughly without drenching. Refrigerate at least 2 hours before serving
Chicken with Couscous
INGREDIENTS (Nutrition)
* 3 1/4 cups low-sodium chicken broth
* 1 cup quick-cooking couscous
* 2 tablespoons olive oil
* 4 skinless, boneless chicken breast halves - cut into cubes
* 1 pinch ground black pepper
* 1/2 cup finely chopped jalapeno chile peppers
* 1 carrot, thinly sliced
* 1 zucchini, diced
* 3 green onions, thinly sliced
* 1 1/2 teaspoons grated fresh ginger root
* 1 1/2 teaspoons curry powder
* 1/2 teaspoon ground coriander seed
* 1 teaspoon cornstarch
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Wine Riesling
DIRECTIONS
1. In a medium saucepan, bring 2 cups of the chicken broth to a boil. Stir in
couscous and 1 1/2 teaspoons of the olive oil. Turn off heat, cover, and let stand 10
minutes.
2. Heat 1 tablespoon olive oil in a medium skillet over medium heat. Stir in the
chicken, season with pepper, and cook until no longer pink and juices run clear.
Remove chicken from the skillet, and set aside.
3. Heat the remaining olive oil in the skillet over medium heat. Stir in the
jalapeno peppers and carrot, and saute about 2 minutes. Mix in the zucchini, green
onions, ginger, and 1/4 cup chicken broth. Continue to cook and stir until tender,
about 5 minutes.
4. In a small bowl, blend the remaining 1 cup chicken broth with curry powder,
coriander, and cornstarch. Pour over the vegetables. Return chicken to the skillet.
Continue cooking about 2 minutes until chicken is coated and the broth mixture begins
to thicken. Serve over the couscous.
Quinoa Chard Pilaf
INGREDIENTS (Nutrition)
* 1 tablespoon olive oil
* 1 onion, diced
* 3 cloves garlic, minced
* 2 cups uncooked quinoa, rinsed
* 1 cup canned lentils, rinsed
* 8 ounces fresh mushrooms, chopped
* 1 quart vegetable broth
* 1 bunch Swiss chard, stems removed
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DIRECTIONS
1. Heat the oil in a large pot over medium heat. Stir in the onion and garlic, and
saute 5 minutes, until onion is tender. Mix in quinoa, lentils, and mushrooms. Pour in
the broth. Cover, and cook 20 minutes.
2. Remove the pot from heat. Shred chard, and gently mix into the pot. Cover, and
allow to sit 5 minutes, or until chard is wilted.
Quinoa Pudding
INGREDIENTS (Nutrition)
* 1 cup quinoa
* 2 cups water
* 2 cups apple juice
* 1 cup raisins
* 2 tablespoons lemon juice
* 1 teaspoon ground cinnamon, or to taste
* salt to taste
* 2 teaspoons vanilla extract
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DIRECTIONS
1. Place quinoa in a sieve and rinse thoroughly. Allow to drain, then place quinoa
in a medium saucepan with water. Bring to a boil over high heat. Cover pan with lid,
lower heat, and allow to simmer until all water is absorbed and quinoa is tender,
about 15 minutes.
2. Mix in apple juice, raisins, lemon juice, cinnamon, and salt. Cover pan and
allow to simmer for 15 minutes longer. Stir in vanilla extract. Serve warm.
