Can’t Miss Red Snapper

Ingredients

• 4 (8-ounce) red snapper fillets, about 1/2-inch thick
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 cup chopped onions
• 1 green bell pepper, chopped
• 1/2 cup (1 stick) butter
• 1 tablespoon Worcestershire sauce
• 1 cup freshly grated Parmesan

Directions

Preheat oven to 350 degrees F.

Season the fish with the salt and pepper. Spread the onions and pepper in a 13 by 9-inch glass baking dish and place the fish on top. Dot the fish with butter. Sprinkle with a little Worcestershire sauce. Bake for 12 minutes, then baste fish with pan juices. Sprinkle the fish with Parmesan and then place under the broiler for about 2 minutes or until the cheese browns. To serve, spoon the vegetables over the fish.

Chicken Chili

Ingredients

• 4 cups chopped yellow onions (3 onions)
• 1/8 cup good olive oil, plus extra for chicken
• 1/8 cup minced garlic (2 cloves)
• 2 red bell peppers, cored, seeded, and large-diced
• 2 yellow bell peppers, cored, seeded, and large-diced
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon dried red pepper flakes, or to taste
• 1/4 teaspoon cayenne pepper, or to taste
• 2 teaspoons kosher salt, plus more for chicken
• 2 (28-ounce) cans whole peeled plum tomatoes in puree, undrained
• 1/4 cup minced fresh basil leaves
• 4 split chicken breasts, bone in, skin on
• Freshly ground black pepper

For serving:

• Chopped onions, corn chips, grated cheddar, sour cream

Directions

Cook the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand or in batches in a food processor fitted with a steel blade (pulse 6 to 8 times). Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve with the toppings, or refrigerate and reheat gently before serving.

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti

Ingredients

Sauce:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 4 cloves garlic, minced
• 3 tablespoons tomato paste
• 1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
• 1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
• 2 teaspoons chopped oregano leaves
• 1 sprig fresh rosemary
• Salt
• 1/4 cup torn fresh basil leaves

Meatballs:

• Cooking spray
• 1 pound ground turkey meat
• 1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
• 1/4 cup grated Parmesan, plus more for serving
• 1/2 cup finely grated carrot
• 1/2 cup finely chopped onion
• 2 large cloves garlic, minced
• 2 tablespoons minced fresh parsley leaves, plus more for garnish
• 2 teaspoons minced fresh thyme leaves
• 1 egg, lightly beaten
• 1/2 teaspoon salt
• Freshly ground black pepper
• 1 box (16 ounces) whole-wheat spaghetti

Directions

Fill a large stockpot with water and bring to a boil for pasta.

Make Sauce:

In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste. While sauce is cooking, make meatballs.

Meatballs:

Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.

Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the whole-wheat spaghetti according to package directions.

Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Divide evenly among 4 pasta bowls and garnish with parsley and 1 tablespoon grated Parmesan.

Yield: 6 servings (1 serving equals about 1 1/3 cups pasta and sauce, plus 2 meatballs

Asian Chicken and Orzo Salad

Ingredients

• 1 (9-ounce) package frozen sugar snap peas
• 1 (16-ounce) package orzo, cooked and drained
• 1 cup water chestnuts, drained and chopped
• 3 cups diced cooked chicken
• 3 green onions, chopped
• 1 medium red bell pepper, diced
• 1/2 cup vegetable oil
• 3 tablespoons rice wine vinegar
• 2 tablespoons soy sauce
• 2 teaspoons hoisin sauce
• 1 (2-ounce) package slivered almonds, toasted (1/2 cup)

Directions

Cook sugar snap peas according to package directions; drain well.

In a large bowl, combine sugar snap peas, orzo, water chestnuts, chicken, green onion, and red bell pepper. In a small bowl, whisk together oil, vinegar, soy sauce, and hoisin sauce. Pour over orzo mixture, tossing gently to coat. Stir in toasted almonds. Cover and chill until ready to serve.

Spicy Vegetable Soup

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 large onion, diced
• 1-3 teaspoons hot paprika, or to taste
• 2 14-ounce cans vegetable broth
• 4 medium plum tomatoes, diced
• 1 medium yellow summer squash, diced
• 2 cups diced cooked potatoes (see Ingredient note)
• 1 1/2 cups green beans , cut into 2-inch pieces
• 2 cups frozen spinach (5 ounces)
• 2 tablespoons sherry vinegar or red-wine vinegar
• 1/4 cup chopped fresh basil or prepared pesto

Directions

Heat oil in a Dutch oven over medium heat. Add onion, cover and cook, stirring occasionally, until beginning to brown, about 6 minutes. Add paprika and cook, stirring, for 30 seconds. Add broth, tomatoes, squash, potatoes and beans; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 12 minutes. Stir in spinach and vinegar; continue cooking until heated through, 2 to 4 minutes more. Ladle soup into bowls and top with fresh basil or a dollop of pesto.

Ingredient note: Convenient cooked and diced potatoes can be found in the refrigerated section of the produce and/or dairy department of the supermarket.

Quinoa With Oats

Ingredients:

1 cup quinoa (keen-wa), rinsed
1 cup steel-cut-oats
1/4 tsp sea salt
3 cups water
1 tsp cinnamon
1 tsp vanilla
1/4 cup organic raisins

Preparation

In a medium saucepan with a lid, place the rinsed quinoa, steel cut oats, sea salt, and water. Bring to a boil and reduce heat. Cover and let simmer for 20 – 30 minutes or until water is absorbed. Remove from heat, stir in cinnamon, vanilla and raisins and let sit for several minutes. Serve hot. Add milk, almond milk or rice milk as desired.

This recipe can be made in batches and stored in the refrigerator up to one week. Just heat in the microwave for about 90 seconds, instant oatmeal, only BETTER!

I love this recipe. I eat this every morning for breakfast. It is very nutritious, very filling and will keep you happy until lunch.

Cal: 187 / Cal from fat: 24 / Protein: 6g / Carbs: 37g / Dietary fiber: 1g / Sugars 8 g / Fat: 3g / Sodium: 6mg

Three Vegetable Penne with Tarragon-Basil Pesto

Ingredients

• 1 pound whole wheat penne rigate
• salt
• 1/2 pound asparagus, trimmed of tough ends
• 1 small zucchini
• 1/4 pound, haricots verts (thin green beans) trimmed of stem ends
• 1/4 cup pinenuts
• 1 cup basil, 20 leaves
• 1/2 cup tarragon leaves from 10 to 12 stems
• Handful flat-leaf parsley
• 1 lemon, zested
• 1 clove garlic
• 1/2 cup grated Parmigiano-Reggiano, plus more to pass at table
• Coarsely ground black pepper
• 1/3 cup extra-virgin olive oil, eyeball it

Directions

Heat a large pot of water to boil for pasta. Salt the water and add pasta to cook to al dente or, with a bite to it. Cut asparagus spears into 2-inch pieces on an angle. Cut zucchini into matchstick shapes. Cut haricots verts or green beans into 2-inch pieces on an angle. Add vegetables to pasta after penne has been cooking about 5 minutes. Cook veggies and pasta together 2 minutes.

While pasta cooks, toast pine nuts in a small pan until golden, then cool. Place nuts, basil, tarragon, parsley, lemon zest, garlic, cheese and a little salt and pepper in a food processor. Turn the processor on and stream in the extra-virgin olive oil until thick sauce forms.

Scrape pesto into large, shallow serving dish. Add a ladle of hot, starchy pasta water to the pesto. Drain penne and veggies and add immediately to pesto. Toss to coat pasta and vegetables evenly. Adjust salt and pepper, to taste. Serve with extra grated cheese to pass at table.

Tropical Smoothie

Ingredients

nocoupons

• 1/2 ripe mango, peeled and seeded
• 1/2 ripe papaya, peeled and seeded
• 1 ripe banana
• 1/4 cup freshly squeezed orange juice
• 1/2 cup skim milk
• 1/4 cup nonfat yogurt
• 1 teaspoon good honey
• 2 cups ice

Directions

In a blender, combine the mango, papaya, banana, orange juice, milk, yogurt, honey, and ice. Blend until smooth

Broccoli Chowder

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 large onion, chopped (1 1/2 cups)
• 1 large carrot, diced (1/2 cup)
• 2 stalks celery, diced (1/2 cup)
• 1 large potato, peeled and diced (1 1/2 cups)
• 2 cloves garlic, minced
• 1 tablespoon all-purpose flour
• 1/2 teaspoon dry mustard
• 1/8 teaspoon cayenne pepper
• 3 1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)
• 8 ounces broccoli crowns (see Ingredient note), cut into 1-inch pieces, stems and florets separated (3 cups)
• 1 cup grated reduced-fat Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1/8 teaspoon salt or to taste

Directions

Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.

Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.

Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

Marinated Pork Chop with Pineapple Salsa

Ingredients:

Marinade:

• 1/4 teaspoon lime zest
• 2 limes, juiced
• 1 tablespoon honey
• 1 small shallot, chopped
• 1 jalapeno, chopped and seeds removed
• 1 garlic clove, chopped
• 1/2 cup olive oil
• salt

Directions

Pineapple Salsa:

• 1/2 pineapple, diced and cored, juices reserved
• 1 tomato, diced
• 1/2 red onion, minced
• 1/2 small jalapeno, diced
• 1 tablespoon chopped cilantro leaves
• 1 lime, juiced
• Salt and pepper
• 4 bone-in, center-cut pork chops

For the marinade:

Blend all the ingredients in a large bowl. Place in a resealable plastic bag and add the pork chops. Marinate in the refrigerator for up to 3 hours.

For the salsa:

Mix all the salsa ingredients in a medium bowl. Taste for seasoning. Set aside for 10 minutes for flavors to meld.

Preheat grill to medium heat.

Remove chops from marinade. Grill for 5 minutes per side for a medium rare and 8 minutes for medium. Remove chops from grill and let rest 10 minutes before slicing. Spoon the salsa on top.

« Previous Page — Next Page »