Soy Maple Salmon with Cauliflower

Recipe adapted from:

Erica McMannes 

Ingredients: 

• 2 Tablespoons low sodium soy sauce
• 2 Tablespoons maple syrup 
• 1 Tablespoon orange juice (fresh squeezed if you'd like)
• 3 cloves of garlic, smashed
• 2 Tablespoons water
• 4 5-ounce salmon fillets, (preferably wild salmon)
• 4 cups cauliflower florets (1 head chopped)
• 1/2 cup chicken broth, or water
• 1 Tablespoon canola oil
• 1 Tablespoon Extra Virgin Olive Oil
• 2 Tablespoon dried cranberries
• 2 Tablespoons chopped almonds or pistachios (I used pecans)
• 1 teaspoon orange zest
• 2 Tablespoon parsley (I used basil)

Preparation: 

1. Preheat oven to 400 degrees. 
2. Mix soy sauce, maple syrup, orange juice, 2 of the garlic cloves and 2 Tablespoons of water in large bowl. Add salmon, turn to coat. Cover and refrigerate for at least 20 minutes.
3. While that is marinating, put the cauliflower in microwave safe bowl and cover with plastic wrap (or Tupperware's stack cooker. Microwave until tender, about 6 minutes.
4. Coat rimmed cookie sheet with canola oil. Drain salmon, season with salt and pepper. Place skin side down on cookie sheet. Bake for 8-10 minutes or until salmon flakes when you put a fork in it. 
5. Heat olive oil in large skillet, heat oil and remaining garlic until soft, about 2 minutes. Add the cauliflower and broth, cranberries, nuts, orange zest parsley, salt and pepper stir to heat through. Serve cauliflower with fish. 

Notes & Tips:

I thought this was a great recipe, healthy and very easy. The wild caught salmon really has a much better flavor than anything farm raised or flash frozen. Obviously, I didn't go catch the salmon myself. I was glad this recipe had a built in side dish. I served it with Parmesan couscous. Without the couscous this is gluten free. 

Chilie Rellenos Casserole

Recipe adapted from: Winnerdinners.com

Ingredients:
3 7-oz. cans whole green chiles
1 pound cheddar cheese, grated
1 pound jack cheese, grated
4 eggs
1 13-oz. can evaporated milk
3 tablespoons flour
1 teaspoon salt
1 6-oz. can tomato paste
3/4 cup salsa

Preparation:
Wash the chiles, removing the seeds, and dry on paper towels, (DON'T SKIP THIS STEP!). Grate the cheeses. Reserve 1/2 cup of each of the two cheeses, mixing them together in a small bowl. This will go on top of the casserole later, so you can place it in the refrigerator for now. In a medium-sized casserole dish, approximately 8 x 11 (9 x 13 is too big), layer 1/2 of the chiles, all of the cheddar cheese, the remaining chiles, then all of the jack cheese. Separate the eggs. Beat the yolks and add the evaporated milk, flour and salt, beating until frothy. Beat the whites separately for about a minute. Combine the two egg mixtures and beat for a few seconds longer so that they are well-mixed. Pour the egg mixture over the chiles and cheese. Bake at 300 for 1 hour. Then spread the tomato paste over the top. Sprinkle with the reserved cheese you placed in the refrigerator. Bake 1/2 hour longer. Let stand for 5 minutes before serving.

Notes & Tips:
I added the salsa to this recipe because I felt like the tomato paste by itself was a little too thick. I really enjoyed this casserole. It came out looking different than I imagined, I think I thought it would look runnier, but really it was nice and firm. It does take a while to cook, but really I think it was worth it. You could certainly add meat if you wanted, but we used this for our meatless meal this week. I served this with Spanish rice.

Mustard Greens and Pumpkin Pasta

Recipe Adapted From: www.artsy-foodie.com

Ingredients:

• 1 cup sauteed chopped mustard greens

• 1 cup cooked pumpkin

• 1 cup lowfat sour cream

• 1 cup shredded mild cheddar

• 1/2 teaspoon salt

• 16 oz pasta (I used Shells)

Preparation: 

Cook pasta according to package directions. Sauteed the greens with garlic and olive oil until wilted. Place the cooked greens, pumpkin, sour cream, cheddar and salt in pot and heat until cheese is melted and ingredients are well blended. Pour into blender or food processor and blend until smooth. Pour over pasta. Mix well and transfer to serving dish.

Notes: 

I left my sauce ingredients in the pot and used an emulsion blender to get the sauce smooth. This was absolutely wonderful! Daven ate lots of it which is always good when he eats his veggies. I served it with oven fried chicken and mashed sweet potatoes. 

Photo Credit: 
www.artsy-foodie.com

Squash, Potatoes & Onions

Recipe Adapted From:

food.com

Ingredients:

1/4 cup margarine (or a little bacon grease)
3 medium size yellow squash (cut in slices)
2 medium potatoes (cut in slices)
1 small onion (halved and sliced)

Preparation:

1 Wash and Cut up squash, potatoes and onions.
2 Melt butter in lg. fry pan.
3 Add squash.
4 Add potatoes on top of squash.
5 Add onions on top of potatoes.
6 Cover and simmer till potatoes are done stirring occasionally (about 1/2 hour).
7 Add salt and pepper to taste.
8. Add small amount of water if it starts sticking (usually not necessary due to water content in vegetables).

Notes & Tips:
I used butter in my dish instead of the bacon grease to cut down on the fat a bit. I also only used about 1/8 of a cup butter mixed with a little olive oil. Mat told me he didn't like squash, so I made it a mission to change his mind. And by golly I think I did it!

Nutrition Facts: 

Servings Per Recipe: 4 Calories 164.7 Total Fat 6.2 g Total Carbohydrate 24.8 g Protein 4.1 g

Pineapple Coleslaw

Recipe Adapted From:
www.food.com

Ingredients:
5 cups cabbage, shredded
1 (20 ounce) can pineapple, drained and cut into small pieces (drain all juice from pineapple. DO NOT used crushed.)
1/2 cup half-and-half cream
1 cup mayonnaise
1/4 cup sugar
3 tablespoons vinegar
salt and pepper

Preparation:

1. Mix cabbage and pineapple.
2. Mix cream, mayo, sugar, spices and vinegar.
3. Add cream dressing to cabbage and pineapple.
4. Salt and pepper to taste.
5. Store covered in refrigerator 1-2 hours before serving.

Notes & Tips:

I think this tasted great! I used it on top of my pork burgers (see recipe below). I did add celery seed, maybe about a teaspoon, and instead of regular black pepper, I used white pepper, which I think has a slightly tangier taste to it.

Nutrition Facts:
Calories 205.7
Total Fat 11.6 g
Saturated Fat 2.5 g
Cholesterol 13.2 mg
Sodium 223.8 mg
Total Carbohydrate 25.7 g
Dietary Fiber 2.0 g
Sugars 16.5 g
Protein 1.6 g

Tortellini Salad

Recipe adapted from:
www.food.com

Ingredients:
1 (8 ounce) package frozen cheese tortellini
1/2 white onions or 1/2 red onion
1/2 green bell pepper
1 (4 1/4 ounce) can black olives
1 -2 cup crumbled feta or 1 -2 cup shredded mozzarella cheese
1/4 cup olive oil
1/4 cup red wine vinegar
salt & pepper

Preparation:
1. Start by defrosting/cooking the cheese tortellini in a pot of boiling water. The tortellini are ready when they float in the water and are heated through. Move them to a colander to drain, and set aside.
2. Drain and coarsely chop the black olives (you can use pre-chopped olives to save time). Peel the onion, de-seed the pepper, and coarsely chop them as well.
3. Place chopped vegetables and cheese tortellini in a large bowl. Sprinkle desired amount of cheese (feta or mozzarella) and the olive oil and red wine vinegar over the vegetables and tortellini, and then toss it all together. If you are using mozzarella cheese, it will probably melt a bit, which is fine.
4. Give the salad a taste, and add salt and pepper as desired.

Notes & Tips:
You may also want to add more olive oil or vinegar, depending on your preference. You can eat the salad right away, warm, or save it for later and eat it cold. The flavors will meld and (in my opinion) get better with time, so make sure you make enough for leftovers! I doubled the tortellini for a pot luck but didn't double the "dressing" part, it really didn't need it. Also, I chose to use a yellow bell pepper and an orange one instead of the green.

Nutrition Facts:
Calories 230g
Total Fat 18g
Total Carbohydrate 25g
Dietary Fiber 1.2g
Sugars 2g
Protein 11g

Colcannon

Recipe Taken From:
wwww.foodnetwork.com

Ingredients:
* 3 pounds potatoes, scrubbed
* 2 sticks butter
* 1 1/4 cups hot milk
* Freshly ground black pepper
* 1 head cabbage, cored and finely shredded
* 1 (1-pound) piece ham or bacon, cooked the day before
* 4 scallions, finely chopped
* Chopped parsley leaves, for garnish

Preparation:
Steam the potatoes in their skins for 30 minutes. Peel them using a knife and fork. Chop with a knife before mashing. Mash thoroughly to remove all the lumps. Add 1 stick of butter in pieces. Gradually add hot milk, stirring all the time. Season with a few grinds of black pepper.

Boil the cabbage in unsalted water until it turns a darker color. Add 2 tablespoons butter to tenderize it. Cover with lid for 2 minutes. Drain thoroughly before returning it to the pan. Chop into small pieces.

Put the ham in a large saucepan and cover with water. Bring to the boil and simmer for 45 minutes until tender. Drain. Remove any fat and chop into small pieces.

Add cabbage, scallions, and ham to mashed potatoes, stirring them in gently.

Serve in individual soup plates. Make an indentation on the top by swirling a wooden spoon. Put 1 tablespoon of butter into each indentation. Sprinkle with parsley.

Notes & Tips:
This is a traditional Irish side dish, many times served on the side of corned beef. I used a ham hock that I had in the freezer. I like the smokey flavor that the ham hock brings to the dish.Also, I didn't have any scallions so I omitted those, and I had already boiled my potatoes before I realized I was supposed to steam them. Mat grilled a 3.5lb corned beef. I cut back on the amount of hot milk, it was starting to look soupy. I did cut WAYY WAYY back on the butter, to only about 1 stick!

Nutrition Facts:
Let's not even go there...there are 2 sticks of butter in this recipe!

Lemon Couscous with Broccoli

Recipe Taken From:
Healthy Cooking, Taste of Home
Feb/March 2011

Ingredients:

* 4 cups fresh broccoli florets, cut into small pieces
* 1 tablespoon olive oil
* 1 cup uncooked whole wheat couscous
* 2 garlic cloves, minced
* 1-1/4 cups reduced-sodium chicken broth
* 1 teaspoon grated lemon peel
* 1 teaspoon lemon juice
* 1/2 teaspoon salt
* 1/2 teaspoon dried basil
* 1/4 teaspoon coarsely ground pepper
* 1 tablespoon slivered almonds, toasted

Preparation:

* In a large skillet, saute broccoli in oil until crisp-tender. Add couscous and garlic; saute 1-2 minutes longer.
* Stir in the broth, lemon peel, lemon juice, salt, basil and pepper. Bring to a boil. Remove from the heat; cover and let stand for 5-10 minutes or until broth is absorbed. Fluff with a fork. Sprinkle with almonds. Yield: 6 servings.

Notes & Tips:
I really enjoyed this as a side dish. I served this with homemade oven fried chicken tenders. The only thing I didn't like about this dish was the almonds. They tasted stale to me.

Nutrition Facts:
2/3 cup equals 115 calories, 3 g fat (trace saturated fat), 0 cholesterol, 328 mg sodium, 18 g carbohydrate, 4 g fiber, 5 g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

Low Maintenance Risotto

Recipe Taken From:
Real Simple Magazine October 2010

Ingredients:

* 3 tablespoons unsalted butter
* 1 medium onion, finely chopped
* kosher salt and black pepper
* 1 cup Arborio rice
* 1/2 cup dry white wine
* 3 1/2 cups low-sodium chicken broth, plus more if needed
* 1/2 cup grated Parmesan (2 ounces), plus more for serving
* 2 tablespoons chopped fresh flat-leaf parsley

Preparation:

1. Melt 2 tablespoons of the butter in a large skillet over medium heat.
2. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until softened, 6 to 8 minutes.
3. Add the rice and cook, stirring, for 2 minutes. Add the wine and simmer until absorbed.
4. Add half the broth (1 ¾ cups) and simmer, stirring once, until absorbed, 8 to 10 minutes.
5. Add the remaining broth and simmer, stirring once, until the rice is tender and creamy, 8 to 10 minutes. (If the rice is not cooked through and the mixture is dry, add more broth and continue to cook until tender.)
6. Stir in the Parmesan and the remaining tablespoon of butter. Sprinkle with the parsley and additional Parmesan, if desired.

Notes & Tips:
I had to decrease the amount of broth required. I cut it back in the second addition I only put in about 1 cup of the broth.

Nutrition Facts:
Serves 4
217 Calories, 13g Fat, 13g Carbs, 11g Protein

Savory Mushrooms

Ingredients:

* 1 pound fresh sliced mushrooms
* 2 tablespoons dry sherry
* 2 tablespoons butter
* 1/4 teaspoon sweet paprika
* 1 teaspoon seasoned salt
* 1/8 teaspoon pepper
* 1/4 cup fresh chopped parsley

Preparation:
In a skillet combine sliced mushrooms, sherry, butter, paprika, seasoned salt, and pepper. Cover and cook over medium heat, stirring occasionally, for about 8 to 10 minutes. Sprinkle with parsley before serving. Serve savory mushrooms as a side dish with roasted or grilled meat. Savory mushroom recipe serves 4 to 6.

Notes & Tips:
Oh man these taste just like restaurant sauteed mushrooms! I love it. When they first started cooking I wasn't quite sure but total YUM!

Nutrition Facts:
Calories: 135
Calories from fat: 85
Total fat: 9.6g
Cholesterol: 15mg
Sodium: 485mg
Total carbs: 8g
Dietary fiber: 1.2g
Protein: 4.2g
WW points: 3

Baked Beans

Ingredients:
•6 to 8 strips bacon, cut in 1-inch pieces
•3 cans (16 ounces each) baked pork and beans
•1/2 cup light brown sugar, packed
•1/2 teaspoon dry mustard
•1/2 cup ketchup, or use part barbecue sauce

Preparation:
Fry bacon until crisp; drain well on paper towels. Combine all ingredients; transfer to crockpot; cover and cook on LOW for 4 to 5 hours.

Notes & Tips:
I really like how sweet these beans are. They're super easy to make and I love using my crockpot. Serves 6 to 8.

Nutrition Facts:
1 cup, 220 calories, 2g fat, 47g carbs, 13g protein

Caprese Salad

Ingredients:

• 4 large Tomatoes hot house -- fresh, juicy
• 4 tablespoon Extra Virgin Olive Oil
• 1 1/2 tablespoon Balsamic vinegar
• 1 package Fresh mozzarella cheese packed in water
• 16 leaves Basil sliced
• salt and pepper to taste

Preparation:

Slice tomatoes about one quarter inch thick and arrange on a plate.
Slice thin discs of mozzarella cheese and place on each tomato. Top with a sprig of basil.
Mix olive oil and balsamic vinegar. Pour over tomatoes. Add salt and pepper to taste. Serve

Notes & Tips:
To make this super easy, buy grape or cherry tomatoes and cut them up, toss with 1 inch chunks of fresh mozzarella, add dressing on top and mix together and refrigerate for one hour. Also, this tastes great on a bed of spinach.

Notes & Tips:
1 serving = 4 oz.
330 calories, 20g fat, 7g carbs, 17g protein

Broccoli Corn Bread

Recipe shared by:
Anne Blackmore

Ingredients:

• 1/2 cup melted butter
• 1/3 cup chopped onion
• 1 tsp. salt
• 1/2 cup cottage cheese
• 1 pkg. (10 oz.) frozen, chopped broccoli (thawed and drained) OR 1 small head of broccoli, chopped, cooked, drained.
• 4 eggs slightly beaten
• 1 pkg. (8 1/2 oz) Jiffy corn muffin mix

Preparation:
In mixing bowl, combine melted butter, salt, cottage cheese, broccoli and beaten eggs, blend with onion. Stir in quick corn muffin mix. Pour into greased 13 x 9" baking pan. Bake @ 400 degrees for 25-30 minutes or until browned on top.

Notes & Tips:
Very easy and very very yummy. The broccoli is unexpected yet delicious. I used frozen broccoli florets, I didn't have time to cook fresh broccoli, but Anne's notes on the recipe said she used that and it turned out great. Also, per Anne's notes I added about half a cup of shredded cheddar cheese. I served this with bacon, jalapeno black eyed peas.

Nutrition Facts:
Makes 12 servings
172 Calories, 11g Fat, 12g Carbs, 4g Protein