The Recipe Box

Deliciousness

1/2 c. raw cashews
1 c. hot tap water
1 Tbsp. Olive oil
3 zucchini, washed well and ends cut off
1 chicken breast, grilled and chopped into bite-sized chunks
1/2 cup red onion, diced fine
1 small clove of garlic, minced
1 c. chopped tomatoes
1 ear of corn, kernels removed
1/4 cup Kalamata olives
1 tsp. basil
Garlic salt to taste
1 tsp. sea salt
Vegetable steamer with water set on medium/high

Take the raw cashews (no substitutions: they cannot be roasted or this won't work) and soak them in the cup of hot water for at least 30 minutes.  Once the 30 minutes is up, remove the nuts and set aside the water you used to soak them in.  Put the soaked nuts into a blender with about 1/4 of the reserved water, and blend. You'll need to add water to make it the right consistency.  Think Alfredo sauce. Blend it until you get that nice, creamy sauce.  Once this is ready, set it aside. The way I did it for this recipe is I set the nuts to soak, did the entire rest of the recipe, and then made the sauce toward the end.  I'll mark it for you in the recipe :)

Chop your vegetables and set them aside.  NOW it's time to have fun!  Take your zucchini and use the Spiralizer. This turns them into spaghetti type noodles!  I had them fall directly into the vegetable steamer.  Put the lid on, and set them to steam.  You're almost done!

In a small saucepan, heat up your olive oil.  Saute the chopped onion and garlic until they're soft.  Add in the cashew cream that you made at this point, and make sure you turn the heat down to a low medium so it doesn't scald.  Stir it slowly and well until it's heated through.  Add in the chopped tomatoes, chicken, and basil.  Use salt and garlic salt to taste.  The measurements for the salt/garlic salt I've left off on purpose as everyone likes this at a different amount.  Use your own taste buds to make it perfect for you.

Finally, add in the corn and the olives and heat briefly until they're warm also.  By now your "noodles" should be nicely steamed but not tooooooo steamed.

I used tongs to put a good serving of the zucchini 'noodles' on each plate and then topped them with a good few scoops of the creamy chicken mixture.  I'm being perfectly honest here:  I'm pretty hard to impress with my own cooking.  But THIS...this was delicious.  As in, good enough to share with you!  Good enough to get me off my quickly growing butt over the past few weeks and share it with you before I even cleaned the kitchen after dinner!!!!  THIS was good enough to serve company. 

Don't have all of the vegetables I've listed here?  Exchange them for whatever you've got on hand!  The basic recipe is:

1/2 c. raw cashews
1 c. hot water
2.5 cups of whatever vegetables you have on hand (frozen work too!)
Seasonings to taste
Something to serve it over

Time spent:     30 minutes
Servings           3
Calories per    320
Protein           14.4 g
Fiber                2.8 g
Potassium       56.5 mg
Originally posted here


Lentil Lime Salad

1 cup Cooked green lentils
1 medium carrot, shredded
3 large radishes chopped
3 green onions, chopped
1 Celery stalk, chopped
1/2 cup chopped fresh Cilantro
The juice of 1 lime
1 1/2 tsp. Sesame Oil
1/2 tsp Cumin
Salt to taste

Combine all ingredients and mix well.  Let this sit over night to blend.  

This recipe is based on a Beachbody recipe of the same name.  It can be found here.  I just added more vegetables.

Stats:
Serving size is the entire recipe.  
Calories   326
Protein      19 g
Carbs        49 g
Fiber         18 g
Fat             8 g

Originally posted here.

Southwestern Salad

2 cups Cooked brown rice
1-1/2 cups cooked black beans
1 cup Frozen corn, thawed
2 Roma tomatoes, chopped
3 Green onions, chopped
1 Medium jalapeno pepper, chopped
2 Tbsp. Olive oil
1/4 cup White wine vinegar
1/2 cup Fresh cilantro, chopped
1 tsp. Chili powder  

Combine all ingredients and mix well.  Allow to sit overnight in the refrigerator for flavors to combine.  

This recipe is a Beachbody recipe found here

Stats:
Serving size 1 cup
Calories   157
Protein      5 g
Carbs     26 g
Fiber        5 g
Fat           4 g

Originally posted here.

Chicken Salad

9 ounces of grilled chicken, shredded or cubed (this is approximately 1-1/2 chicken breasts grilled or 1-1/3 cup shredded cooked chicken in total)
1/4 cup low-fat Greek yogurt
1 Tbsp. Mayonnaise (I used Veganaise)
1 Stalk of celery, chopped
1/4 tsp. Thyme
Salt to taste

Shred or dice the chicken.  
Add in the yogurt and mayo.
Add the celery, thyme, and salt to taste.  

This is enough for 3 sandwiches.  If you use 2 slices of sprouted whole-grain bread, the stats are as follows:  

Stats:
Calories   349
Protein      35 g
Carbs       33 g
Fiber          6 g
Fat             8 g

Originally posted here.

Vegetarian Black Beans and Rice
1 cup Cooked black beans, drained and rinsed
1 Roma tomato diced
2 Green onions diced
1 tsp. Chili powder
1 tsp. Cumin
Salt to taste

Combine all ingredients in a pan and heat through. Make sure you stir it frequently.  

This is a fantastic and tasty way to use up the rest of your brown rice or bean leftovers at the end of a week.  I had cooked rice from Thursday that needed to be used, and a Ziploc bag full of half the black beans that I cooked (cooked too much) last month, so this literally took me about 5 minutes to make.

Stats:
Serving Size:  2 cups
Calories   380 
Protein     17 g
Carbs      70 g
Fiber       17 g
Fat            4 g

Originally posted here.
Honey Citrus-Glazed Salmon 

2 salmon steaks each about 5-6 oz 
The juice of half a lemon
1 tsp. honey
  • Rinse your salmon steaks well.  
  • Preheat your oven to 350 degrees
  • Juice your lemon and add the honey.  Put this in the microwave for about 15 seconds just until the honey melts enough to incorporate into the lemon juice.  
  • Take 2 pieces of aluminum foil and place them on the counter top and set a salmon steak onto the middle of each.  
  • Stir the lemon and honey mixture well and divide evenly over the two steaks.  
  • Fold the tinfoil edges over the salmon steaks to create a little air-tight packet and carefully place them in a glass baking dish or on a cookie sheet.  
  • Pop this into the oven and bake for about 12-15 minutes or until the salmon flakes easily.  
This would be great served with a side of fresh steamed asparagus or a bowl of salad for a light dinner.  I actually cooked them on Sunday and had them ready for Rik to pack in his lunch this week for extra protein and a nice change from the chicken that he's getting bored with.  

Here are the stats:  

Time spent  20 minutes
Calories      327 per steak
Protein         36 g

Originally posted here.

Stuffed Portabello Caps in Balsamic Vinegar

4 Portabello mushrooms
1 c. Shredded zucchini
1/2 c. Onion, chopped fine
1/2 c. Barley
1/4 c. Red bell pepper
1/2 Granny Smith apple, shredded
1 c. Spinach leaves, chopped 
1 tsp. Rosemary
1 tsp. Thyme
Salt and Pepper to taste 
Balsamic vinegar
4 slices of Muenster cheese
  • Preheat your oven to 350 degrees.  
  • In a large bowl, combine the onion, barley, bell pepper, spinach, apple, zucchini, rosemary, and thyme. Season with salt and pepper to taste.  
  • Trim the bottom of your portabellos removing any dirt that might cling to the stalk (I just chopped that part off and threw it away).  Then dice up the stalks and add them to your stuffing mixture.  
  • In a large glass dish, pour about a quarter-sized drizzle of balsamic vinegar and swirl it out with your finger to set the caps on, and then place them upside down as pictured.
  • Pour another drizzle of balsamic vinegar onto the upturned mushroom caps.  Just a drizzle as a little bit of balsamic goes a long way!
  • Take a good handful of the stuffing and pack it just a bit like you would a snowball.  It won't stick together well, but will work for getting it into the cap.  Place this into your upturned mushroom cap.
  • Once your caps have been filled, distribute any filling that remains in the bowl evenly among the caps and place the pan in the oven.  
  • Allow them to bake for about 12-15 minutes.  You can check to see if they're done by checking the temperature toward the middle of your stuffing.  If it's steaming inside, it's nearly done.  
  • When this happens, place a slice of cheese over the top of each stuffed cap and allow to bake for another 2-3 minutes just until the cheese melts.  Once the cheese has melted, remove the pan from the oven and serve immediately.  This would go well with a side salad or grilled asparagus with garlic.  


Substitutions:  You can totally sub out any of the vegetables here.  I chose these mainly because I had a zucchini and hunk of red pepper that needed using, and half a Granny Smith apple left over from a smoothie that I didn't want to waste!  But you can use whatever vegetables you have on hand for a total of about 3 cups.  You can also substitute the barley for another grain such as quinoa, rice, or even bulgar wheat if you want to keep it vegetarian.  OR, you can use the same amount of cooked ground turkey or beef for added protein.  

Here are the stats:  
Serving size:  1 stuffed cap
Time Spent:   30 minutes total
Calories         97
Carbs            19 g
Protein          3.5 g
Fiber             7.8 g
Potassium    164 mg

Originally posted here.




Chicken Pot Pie

1-1/2 c. Hot water
1/2 c. Milk
2 tsp. Chicken bullion
2 Tbsp. Flour for thickening
1 Chicken breast, chopped in bite-sized pieces
1 c. chopped celery
3 Large carrots (about 1 c. chopped)
1 Large clove of garlic, minced
1/2 c. Frozen peas
1/2 c. Frozen corn
1 c. Chopped onion
1 Potato, chopped
3 Sprigs of Rosemary (or 1 tsp. dry)
1/2 tsp. Celery Seed (optional)
1 Prepared pie crust (I used a frozen one I had left over from Christmas...or maybe even Thanksgiving...) :D
1 egg (optional) for brushing top of crust
  • Dissolve the bullion in the hot water and set it aside.  Preheat your oven to 350 degrees.
  • Heat some olive oil in a pan and add in your chicken.  Cook it til there is no pink left.  Add in the garlic, onion, carrots, and celery and cook just til the onion and celery soften up.  
  • Add in your 1-1/2 cup of chicken bullion and allow it to heat up to almost boiling.  
  • Mix the flour into the 1/2 cup of milk stirring until there are no lumps.  Turn down the heat on your chicken and vege mixture and, using a whisk, add the milk and flour mixture into the hot chicken/vege mixture stirring well so there's no lumps.  You want a nice, thick gravy to form here.  Stir this until it's well combined.  
  • Add in the rest of your vegetables and add in your rosemary, celery seed (if used), and season it with salt and pepper.  Allow this to cook for just a few minutes to incorporate the seasonings. 
  • Then, dump the entire mixture thing into a glass baking dish (I used a 9 x 9 glass dish).  Top it with the pie crust.  You can of course use 2 crusts to make this the traditional way, but the pie crust serves no nutritional purpose, so I've only used the one as it also cuts the fat from pie crust in half!  Make slits in the top of the crust for steam to escape.
  • Using a brush, lightly brush the top of the pie crust with the beaten egg before putting it in the oven.  Bake for about 25 minutes.  Keep an eye on this as it can have the tendency to bubble over and make a mess in your oven.  You can set the entire thing on a cookie sheet if you want to avoid this. 
Substitutions:  Again, this is one of those recipes that you can break down to it's parts and then substitute for whatever you've got in the house.  Here's the bare bones of it:

1-1/2 c. Hot water
1/2 c. Milk
2 tsp. bullion (any kind you have on hand, but it will taste better if you use chicken for chicken, beef for beef, etc.)
2 Tbsp. Flour for thickening
1 cup of some sort of meat.  You can even use hamburger or ground turkey!
3-4 cups total of different vegetables.  Be creative!
3 Sprigs of Rosemary (or 1 tsp. dry)
1/2 tsp. Celery Seed (optional)
1 Prepared pie crust
1 egg (optional) for brushing top of crust

You can also make this vegetarian and omit the meat altogether.  And if you want to omit the pie crust, top it with mashed potatoes!  If you put about 4 potatoes (chopped into small bits) on to boil while you're making the first part of the pot pie, they'll be ready to mash and use as topping by the time you reach the point that you're pouring the mixture into the dish to bake, and voila! A version of Shepherd's Pie!

Stats:  
Time Spent:  40 minutes
Servings         8
Calories     302
Carbs          40 g
Protein      16.2 g

Compare this to KFC's Chicken Pot Pie:

Calories     790
Carbs          66 g
Protein        29 g

Originally posted here.  


Beef Stroganoff You Wouldn't Guess is Healthy

1/2 lb. Lean steak cut into strips
1 smallish spaghetti squash
2 c. Mushrooms, sliced
1 c. Chopped onion
1 c. Beef broth
1/4 c. Greek yogurt
1/4 c. Flour
1/2 tsp. Garlic salt
1/4 tsp. dill
1/4 tsp. Dijon mustard
Olive oil
Salt and pepper to taste

  • Before you get going on the stroganoff, get your spaghetti squash in the microwave to cook.  (Click here  for instructions.)
  • Heat about 2 Tbsp. of olive oil in a large skillet.
  • In a plastic bag (I repurpose leftover produce bags from the grocery store), mix the flour, garlic salt, and about 1 tsp of black pepper together.  Dredge your meat in the flour mixture (click here for directions)and add the meat to the heated oil shaking off any excess flour beforehand.  Add your chopped onion at the same time, and stir this until the meat is browned.  
  • Turn  your burner down to medium and add in the beef broth. Adding liquid to a hot pan will make it steam like crazy as it deglazes the pan, so be prepared to be scraping the bottom of the pan as soon as you add the liquid to get all the bits unstuck and into your sauce!  (And remember, deglazing makes cleaning your pan super fast later on!)  Stir this well.  The flour from the meat will thicken the broth.  
  • Add in the dill and Dijon mustard and stir well.  Add in the Greek yogurt and stir well. Now you can season with salt and pepper and/or more garlic salt to taste.  
  • Add in the mushrooms, turn the mixture on low, and cover.  Let this simmer for about 10 minutes stirring once or twice.  Make sure it's not set too hot or it will burn. 
  • While this is simmering, slice open your squash and remove the seeds and scrape the 'spaghetti' out of the squash, because you're done with dinner!  Give the stroganoff one more stir, and you're ready to top your 'noodles' and enjoy your meal. 
Time spent:  15 minutes
Serving size 1 c. squash topped with 1 c. Stroganoff
Calories    133
Total fat    6.3 g
Carbs        8.3 g
Fiber            2 g
Protein    11.6 g

Now, match that along side the frozen Skillet Masters Beef Stroganoff you can buy in the frozen foods section, and here's the comparison:  And this is for HALF of the serving above!  Just 1 single cup:

Serving size 1 cup
Calories:     320
Total fat:    15 g
Carbs         26 g
Fiber            1 g
Protein         8 g

Originally posted here.

That Meat Stuff With The Corn

1 to 1.5 lb roast, either pork or beef (I used pork)
1 can of Rotel (mixed diced tomato/green chile)
1 can of tomato sauce
1 can of no salt added black beans
1 c. frozen corn
1/2 c. chopped onion
Garlic salt
  • Rinse your roast well.  Sprinkle all sides with garlic salt.  Place it in your crockpot on low and leave it for your work day.  
  • When you get home, first take a deep breath of that wonderful smell telling you that dinner will be ready in about 15 more minutes!  
  • Pull the roast out, drain off any fat remaining, and shred it with a fork.  By this time, even the cheapest roast will be falling apart.  Return the shredded meat to the crock pot.  
  • Add in your can of tomato sauce.  Rinse the black beans well and drain them.  Add them to the pot. Chop your onion and add it.  Open the Rotel and drain it really well.  Dump in about half the package of corn.
  • Stir it all together and put the lid back on.  Turn it on  high for about 10-15 minutes until the corn has heated up and the onions have cooked a bit.  
You can serve this a TON of different ways.  Use it to fill tortillas with sour cream (or Greek yogurt!) and some shredded sharp cheddar, or serve it alone in a bowl with a side of cornbread.  Or (like Rik), eat it  out of the crock pot standing at the counter.

Time Spent:  15 minutes once the roast is done!
Originally posted here.


Beef Barley Vegetable Stew I
Olive oil
6 c. water
2 Tbsp. bullion   (beef if you're using steak, chicken if you're using chicken, or either/vegetable if you're
making this vegetarian/vegan)
1 lb. meat 
1/2 c. flour
1 tsp garlic salt plus more to taste
1 tsp pepper
1 Tbsp fresh rosemary (just because I have some left I need to use)
1 ear of corn removed from cob
2 large carrots, chopped into bite-sized pieces
2 stalks of celery (that's 2 pieces: not 2 bunches!)
a handful of kale with the hard stem removed, chopped into small pieces
1/2 c. onion chopped coarsely
1 bay leave or 1 tsp of the crushed leaves
1 c. cooked barley
  • Put some olive oil in a large-ish pan and set it on to heat.  In a plastic bag, mix your flour, 1 tsp. garlic salt, and 1 tsp. of black pepper together.  Put the meat into the bag and shake to coat.  This is what's going to make your stew stew and not soup :)
  • Saute the garlic and the meat in the oil until the meat is browned.  Some of the flour is going to stick to the bottom of the pan and this is totally fine.  Melt the bullion in 1 cup of the warm water.  When the meat is brown on all sides, add in the bullion you've made.  Use your spatula to scrape the bottom of the pan as all stuff that stuck to the bottom is one of the things that's going to make this taste delicious (and save you time scrubbing it later!).  This is going to look like a nice thick gravy once it stops bubbling.  Reduce your heat and then add in the rest of the water.
  • Get your veges sliced.  You're going to be putting half of them into your soup now.  The rest you'll save til it's about halfway done.  If you're using dry uncooked barley, add it in now also.
  • Season it to your taste now with extra salt/garlic salt/pepper.  Then turn your stove down to its lowest setting.  You just want to be able to see a bubble pop to the top every few seconds, not anywhere near a boil.  Let this simmer on the stove for about 15 minutes.  After the first 15 minutes, add in the other half of your vegetables.  This is so that they don't all get mushy in the cooking process, but you get the benefit of their taste as the stew simmers.

Beef Barley Vegetable Stew II

Olive oil
6 c. water
2 Tbsp. bullion   (beef if you're using steak, chicken if you're using chicken, or either/vegetable if you're making this vegetarian/vegan)
1 lb. meat 
1/2 c. flour
1 tsp garlic salt plus more to taste
1 tsp pepper
1 c. frozen corn
1 c. of frozen peas and corn combination
1 c. frozen green beans...basically, just put in a total of 3 cups of whatever frozen veges you have in your freezer!

  • If you happen to have onion and garlic, chop some up and toss it in when you cook the meat. Basically, whatever vegetables you have on hand can also go in.  Potatoes will work great!  So will turnips, spinach, asparagus, chopped tomatoes...use your imagination!
  • 1 tsp of any 1 of the following:  dried basil, oregano, sage, rosemary, thyme, marjoram, and (again), even poultry seasoning if that's all you have!
  • Any kind of grain you have on hand.  Quinoa would work well as would brown rice!  Use 1/2 c. uncooked, or 1 cup cooked.  
Now, follow the instructions as above omitting anything that no longer applies!

Time Spent:  45 minutes.
Originally posted here.

Kale Fritatta With Asparagus and Rosemary

Olive Oil
2 Tbsp. Fresh Rosemary, destemmed and chopped (or 1 Tbsp if using dry) 
8-10 Asparagus stalks broken into bite sized pieces
8-10 Cherry tomatoes, diced
1 cob of fresh corn removed from cob (you can substitute 1 c. of frozen)
2 large handfuls of kale, hard stems removed, cut into bite-sized pieces
1/2 c. sliced leeks (you can substitute onion or green onion for this)
1/3 c. diced red bell pepper (you use any color bell pepper)
8 Large eggs, beaten
1/2 c. milk
1/2 c. low-fat cottage cheese
1/2 c. grated Parmesan
Salt and Pepper to taste
Red pepper flakes, a dash

  • Heat your oven to 420 degrees.
  • In olive oil, saute the leeks (or onion) and pepper.  When they start to get soft, add in the kale and saute until it wilts.  Add in the asparagus, tomatoes, and rosemary.
  • Beat the eggs with the cottage cheese and milk.  Season them as you would scrambled eggs.  Add in a dash of red pepper flakes.
  • In a 9 x 9 inch square pan, spread your sauteed veges.  Pour the egg/milk/cottage cheese mixture over the veges and give it a little stir.
  • Top with the Parmesan and bake for about 20 minutes or until a butter knife inserted into the center comes out clean.
Prep Time: 10 minutes  
Baking time:  20 Minutes  
Start to finish: 30 minutes
Originally found here.

Vanilla Amaretto Coffee Creamer

1 c. vitamin D milk (whole milk)
1/2 c. 2% milk
1/3 c. Agave nectar
2 tsp. vanilla extract (use the real stuff, not the flavoring)
1-1/2 tsp. almond extract

Find a good glass container that you can reuse, or use your now emptied non-dairy creamer container that you've decided to never touch again! :)  I recycled this cute glass salad dressing bottle as I can toss it in the dishwasher between uses.  Pour all ingredients into your container and shake well to combine.  Remember to shake before each use, though I've not had it separate on me.

Tips:
  • Do you like the Coconut Creamer?  Substitute the almond extract for coconut extract.  Is Hazelnut Creamer your favorite?  Substitute the almond extract for hazelnut.  Use your imagination!  Go to the baking aisle of your grocery store the next time you're there and see what flavors you can experiment with.  
  • If you like your coffee super creamy, use a higher fat milk like half-and-half or even cream.  I experimented first with half-and-half and 2% milk, but then switched to whole milk in a 2:1 ratio as I'm trying to limit my fat intake right now, and honestly didn't notice a huge difference in the creaminess of my coffee.
Start to finish: 5 minutes
Originally found here.  




Pepper Steak Stir Fry

Stir fry
1 lb. cheap cut of steak sliced thinly across the grain
1 Green bell pepper
1 Red bell pepper
1 Yellow bell pepper
1/2 Red onion sliced
1 clove fresh garlic minced
(I also had some mushrooms that needed using, so they're in there too though not part of the usual recipe)
Olive oil

Sauce/Marinade
1/2 c. red wine (you can omit this if you'd like and double up on the water)
1/2 c. warm water
1 Tbsp. beef bullion 
1/2 c. low-sodium soy sauce
2 Tbsp. minced fresh ginger


1-1/2 Tbsp. corn starch

  • Melt the bullion in the warm water, and then combine all of the other sauce ingredients and mix well.  I like to marinate the meat overnight when I can.  It just gives it a much richer taste.  But this will work just as well if you don't have the time.
  • Get your veges sliced before you start the oil to heat.  As with all stir fry, you need to have everything you need ready before you start cooking.  
  • In a large-ish skillet heat about 2 Tbsp. of olive oil.  Remember, the flash point of olive oil is much lower than vegetable oil, so don't leave it alone on the stove once you kick up the heat under the pan.  It will heat and burn very fast.  Add in your garlic first and saute it for just a minute or so.  
  • With a slotted spoon, remove the meat from the marinade and add it to the heated oil and garlic.  Set the marinade aside.  Stir the steak and garlic well until the steak is almost done but still slightly pink.  
  • Add in the rest of your veges and stir well.  Stir it often so that the veges get done about the same time throughout.  You just want them to be warmed through, still nice and crisp.  
  • When they reach this point, stir your marinade to get the corn starch from the bottom where its settled, and pour it over the meat and vegetables.  Turn the heat down and allow this to simmer for just a bit stirring pretty constantly so the sauce will thicken.  If you don't cook it long enough, the corn starch doesn't incorporate well, so make sure you let it simmer just a bit.
You're ready to eat!  Ladle the stir fry over warm brown rice or cooked soba noodles, or just eat it as it is if you're watching carbs or calories.

Start to finish: 20 minutes
Originally found here.  

Garlic Mashed (not) Potatoes


1 head of cauliflower
1 good sized clove of garlic
1/2 c. shredded cheddar
A good dollop of Greek yogurt
Salt and Pepper to taste (I used garlic salt)
  • Cut up your head of cauliflower into smallish florets.  The smaller they are, the faster they're going to steam. Put them into a steamer pan or basket along with the garlic.  About halfway through your meatloaf baking, put them on the stove to steam.  You'll want them to be super well steamed before you try to mash them.
  • Once they're super well steamed (you should be able to smash a test piece easily with a fork), dump them into a pan or bowl and mash them along with the now steamed garlic.
  • When they're thoroughly mashed they look a bit like kernels of rice.  Add in your cheese, a nice big dollop of Greek yogurt and seasonings and stir it up good.  These cooled off super quick after I mashed them, and so I'd probably add in a step to reheat them once you've seasoned them. Another option would be to put them in a small casserole and toss it into the oven to bake just a little bit.  They would get a little bit crispy around the edges and taste delicious.
Stats: 1 c serving
Calories                         53
Potassium                   60.2 mg
Carbs                           10.5 g
Fiber                              4.8 g
Protein                             4 g
Vitamin B6                 21.3%
Vitamin C                 148.3%
Iron                              4.7%
Thiamin                        7.3%
Zinc                             3.6%

Start to finish: 15 minutes
Originally found here.  


One Cup Vege Lentil Soup For Two

(It's "One Cup" because of 1 cup of each ingredient)

1 c dry lentils (I used green)
4-5 c. water
1 tsp. basil
1 tsp. oregano
Salt and Pepper to taste
1 large Tbsp. Beef Better than Bullion (or just use any bullion to taste)
1 c. coarse chopped mushrooms
1 c. frozen peas
1 c. shredded carrots
1 c. celery (I used tops)
1 c. fresh corn off the cob
1 c. onion
  • Start the lentils cooking by adding them to the water along with the beef bullion (or chicken or vegetable!), basil, oregano, and salt and pepper to taste.
  • While they're cooking, chop your veges.  You can use any combination of veges you have to hand at any given time.  This is one of those recipes that's super forgiving so have fun with it!  
  • The lentils will take about 30-40 minutes to cook if you use brown or green lentils which are of a harder variety than the red, yellow, or orange.  If you want to be able to eat faster, set them to soak like beans the night before, rinse and change out the water before you put them on the stove the following day.  
  • Once the lentils are tender, add in all of your veges at once.  Let them cook for about 10 minutes or so until just tender.  
Each 1 cup serving has the following:  
Calories        181
Potassium     264 mg
Carbs              33.2 g
Fiber               11.7 g
Protein            11.8 g
Vitamin A          60%
Vitamin C       14.9%
Thiamin            9.8%  

Start to finish: 40 minutes
Originally found here.  


White Beans with Rosemary & Caramelized Onions

1 pound of white beans (cannellini or Great Northern)  You can also use 2 cans of pre-cooked cannellini beans from the supermarket which makes this recipe even faster and just as delicious)
2 garlic cloves, peeled and chopped.
3 sprigs of fresh rosemary or 2 Tbsp. of dry rosemary
1 sprig of fresh sage or 2 Tbsp. of dry sage
1 bay leave or 1 tsp. of dried pieces (how my spice came)
1/2 tsp. ground cloves
salt to taste
1 tsp. ground black pepper
1 Tbsp. Olive oil
2 small onions peeled and thinly sliced
  • If you can, soak your beans over night.  If you're going to use canned, drain them well, rinse them well, and add them to a stockpot with about 2 c. of water.  Add in the rosemary, sage, bay leaf, cloves, salt and pepper to taste, and the garlic.
  • Heat your olive oil in a large-ish saucepan and add in the onion.
  • Once the sugars in the onion have turned them that rich brown color making them sweet, dump them from the frying pan into the seasoned beans. Stir them in and allow to cook for a few more minutes.
  • While that frying pan is still hot, ladle a scoop of the liquid from the beans into the frying pan and swirl it around.  This is deglazing the pan and serves 2 purposes:  1) it gets all that deliciousness on the bottom of the pan into your dish and 2) It gets all that brown deliciousness off the bottom of your pan so you don't have to scrub it off later! 
  • To serve, remove the herb stems from the beans if you used fresh.  If you want to get fancy, you can reserve some of the caramelized onions and top each bowl with a little stack and drizzle it with olive oil.  But by now the house smells wonderfully spicy and you'll be too ready to eat to make it look even better.  You can serve with a side salad or all by themselves.
Serving:  1 c. serving is about 
Calories:  380 c
Protein:      19 grams

Start to finish: 40 minutes
Originally found here.


Spaghetti (Squash) With Meat Sauce


1 medium-sized spaghetti squash (see the picture above which will serve 4 adults)
1 small jar of prepared pizza sauce
1/2 lb. of lean hamburger cooked and well-drained

  • Poke holes in your squash like you would a potato before putting it in the microwave.  You're going to steam it in the microwave, and the moisture in the squash is what is going to steam the inside.
  • After poking the holes, place it in the microwave and set it for 2 minutes.  You'll cook it on high for about 8 minutes total, turning it over every time the timer goes off before you set it for another 2 minutes.  You'll know it's done when it starts to get squishy and steams.  
  • While this is in the microwave, fry up your hamburger and let it drain well.  Once you've removed the excess fat, open your jar of sauce and dump it in and set it on low to heat up while you finish preparing the squash.
  • When the 8 minutes are up and the spaghetti squash meets the above criteria for done-ness, take it from the microwave.  Using a towel to protect the hand not holding the knife, slice it in half lengthwise.  You'll find a few small white seeds in the middle that look rather like pumpkin seeds.  Carefully scrape them out along with the stringy still sort of gooey strings.  You'll be able to tell the difference between the guts and the actual meat of the squash.  When the seeds are removed, it will look like this (left): very similar to spaghetti noodles!  
  • Using a fork, scrape this directly onto your plate. It's cooked and completely ready to eat at this point!  They have a slightly sweet, slightly nutty taste and when cooked through have the consistency of an al dente noodle.  Really quite cool how it cooks up!
  • Add the sauce to the top of your noodles, and dinner is served!  Start to finish, this took me 20 minutes.  
Serving:  2 c. squash with 1 c. of sauce
Calories:  250

Start to finish: 20 minutes
Originally found here.  



Warm Chicken Barley Salad

1/2 c. Barley, rinsed well
1 c. Water, lightly salted
1/2 c. Frozen Peas
5 Green Onions chopped
2 ounces of spinach leaves (or just a good fat handful) coarsely chopped into smallish bites.  You can also
use collard greens or kale.  Remove the woody stems.
1/2 a package of fresh Mint (I of course use the Melissa brand) (actually, that's the only brand our store sells), stems removed, leaves only
8 oz of Grilled Chicken
4 Tbsp. Olive Oil
Salt and Pepper to taste


  • Cook the barley in the lightly salted water until all of the water is absorbed.  Use a pot about twice as big as what you actually need to cook this amount of barley.  It's going to turn into your mixing bowl.  Take it off the heat when it's done cooking but leave the lid on.  
  • Dump in the peas, onions, and spinach leaves and put the lid back on.
  • Dice up the chicken breast and add it to the barley and veges.  
  • In a food processor or blender (I've used both: the food processor works the best), add the olive oil and the mint leaves and pulse until it turns into a pesto-like sauce.  You'll still be able to see individual pieces of the leaf.  It won't become liquid.  Add salt and pepper to this sauce until it tastes a little bit saltier than you actually want the dish to taste.  Let it set for about 5 minutes for the salt to dissolve.
  • Pour it over the warm barley and veggie mixture and stir.
Start to finish: 20 minutes
Originally found here.  


                                        Whatever You've Got Stir Fry


Whatever vegetables you want to use
Whatever meat you want to use
1 Large clove of garlic, chopped
Udon noodles (you can use whatever noodle you wish)
Olive oil
Keep a slotted spoon handy along with an clean empty bowl

Sauce:  
2/3 c. Water
2 Tbsp. Beef Bouillon (Again, I like the "Better than Bullion", but you can use whatever you like)
1/3 c. low-sodium Soy sauce
1/3 c. orange juice (I used some left over mandarins I found in the crisper drawer)
2 Tbsp. Honey
1/4 tsp. ground ginger (I much prefer using fresh but didn't have any.  Dry will work in a pinch, but it's nowhere as good.  If you have fresh, use 1 tsp grated)
1 Tbsp. Corn starch 
A little shake of red pepper flakes
  • Use whatever veges you happen to have on hand.  And, you can omit the meat altogether if you want it vegetarian.  I had veges left over from last nights party tray, so I used red bell pepper, carrots, celery, asparagus, broccoli, sliced yellow squash, mushrooms, and red onions.  I found a single sad little mushroom in the back of the drawer, so used it too, along with a handful of chopped cabbage left over from cole slaw last week.  Chop your vegetables and get them ready because once you start the stir fry, there's not a lot of time to get your stuff together.
  • Slice the raw pork into bite-sized chunks and put it in a bowl.  
  • Mix the sauce ingredients including the corn starch (that's what's gonna thicken your sauce and make it stick to the noodles).  Mix this well as the corn starch will sink to the bottom, and immediately pour it over the raw pork.  Let it sit for at least 15 minutes or so.  
  • While the pork is marinating, cook your noodles.  When they're done to your liking, drain them and cover them in cold water until they're cold.  Drain the noodles well and lay them on a clean dry dish towel.  Pat them dry.  They won't get dry, but they won't be quite so wet. 
  • Get a good-sized pan and heat some olive oil.  You're gonna be cooking at a higher heat than you normally cook so that you can flash cook your veges without making them soggy.  Remember, olive oil's flash/smoke point is far lower than vegetable oil which means it is going to get super hot super fast.  Using a slotted spoon, get the pork and garlic out of the sauce and into the pan.  Set the sauce aside.  It's not time yet.  Stir it round in the oil until it's cooked through.  When it's cooked, scrape it into that clean bowl.  
  • Add a little bit more oil to the pan and add in your vegetables.  I love this part.  They turn brilliant colors pretty quickly.  Don't leave them alone.  Keep turning them over and stirring them in the oil until their colors are vibrant.  You just want them warm and a little bit limp.  When they reach this point, dump them out on the plate you had them on originally.  
  • Turn the heat down to about medium.  Pour a bit of the sauce mixture into the pan and immediately put in your noodles.  Stir them around until the sauce starts to caramelize on the noodles.  You'll see them change color.  Once they've started to turn color and dry out just a little bit (you'll see a little bit of the sauce starting to stick to the bottom of the pan), add everything back into the pan.  Stir your sauce well so that the corn starch is incorporated into the sauce (it will have sunk to the bottom), and pour it over everything.  Stir it well and slowly until the sauce is thickened and has coated the veges and noodles.  Remove it from the heat and serve yourself!  

NOTES
Ok...I hadn't thought enough about the difficulty of this recipe before I cooked dinner tonight.  I'll admit, if you're new to cooking, this might be a little advanced.  BUT:  I can help.  If you don't want to tackle this, do the following:  
  1. Replace the noodles with rice.  You can cook it ahead of time and just add it in at the end, or better yet, serve your veges over it!
  2. If you don't want to chop all the fresh veges, you can A) buy a package of good quality frozen! Ore-Ida makes a fantastic blend specifically for stir fry or, B) you can also pick up packages of mixed  fresh veges already sliced in the section with the bagged salads.  
  3. If you don't want to take the time to make a complex sauce, just use low-sodium soy sauce and a tablespoon of beef bullion in 1/2 c. of warm water.  I've been known to use a package of ramen noodles in a pinch, steal the packet of bullion out of it for the sauce, add soy sauce to it, and then cook the ramen in the little cup it comes in and use that as my noodle/rice!  
Start to finish: 40 minutes
Originally found here.