Recipes

Ingredients:

• 1/2 cup brown rice
• 2 cups water
• 4 ounces top sirloin (choice)
• 3 tablespoons fat-free Italian dressing
• 1 green pepper, seeded and cut into 4 pieces
• 4 cherry tomatoes
• 1 small onion, cut into 4 wedges
• 2 wooden skewers, soaked in water for 30 minutes, or metal skewers

Directions:

1. In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, about 30 to 45 minutes. Add more water if necessary to keep the rice from drying out. Transfer to a small bowl to keep warm.
2. Cut the meat into 4 equal portions. Put the meat in a small bowl and pour Italian dressing over the top. Put in the refrigerator for at least 20 minutes to marinate, turning as needed.
3. Prepare a hot fire in a charcoal grill or heat a gas grill or a broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
4. Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges onto each skewer. Place the kebabs on the grill rack or broiler pan. Grill or broil the kebabs for about 5 to 10 minutes, turning as needed.
5. Divide the rice onto individual plates. Top with 1 kebab and serve immediately.

Yield: 2 Serving(s).

Ingredients:

• 1 1/2 cups uncooked penne pasta
• 1 cup chopped asparagus
• 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
• 2 cloves garlic, minced
• 1 can (14.5 ounces) diced tomatoes with herbs, including juice
• 1 ounce soft goat cheese, crumbled
• 1 tablespoon Parmesan cheese

Directions:

1. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.
2. In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
3. Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, and simmer 1 minute more.
4. In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.
5. To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Yield: 2 Serving(s).

Ingredients:

• 2 5-ounce pieces salmon with skin
• 2 teaspoons extra-virgin olive oil
• 1 tablespoon chopped chives
• 1 tablespoon fresh tarragon leaves (optional)

Directions:
Preheat over to 425 F. Line a baking sheet with foil. Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. (Check if fish flakes easily with fork after it bakes 10 minutes. Continue baking only if it doesn't.) Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.
Yield: 2 Serving(s).

Ingredients:

• 1/4 cup water
• 2 tablespoons brown sugar
• 2 tablespoons honey
• 1 tablespoon olive oil
• 2 pounds sweet potatoes (about 4 large), peeled and cut into wedges
• Cracked black pepper or chopped herb of choice (rosemary, sage or thyme), to taste

Directions:

1. Preheat the oven to 375 F. Lightly coat a 9-by-13 inch baking pan with cooking spray.
2. To make the sauce, in a small bowl add the water, brown sugar, honey and olive oil. Whisk until smooth.
3. Place a single layer of sweet potatoes in the baking pan. Pour the sauce over the sweet potatoes. Turn to coat them.
4. Cover and bake until tender, about 45 minutes. Turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes.
5. Transfer to a serving dish and top with pepper or chopped herb of choice. Serve immediately.

Yield: 8 Serving(s).

Ingredients:

• 1 whole chicken, about 4 pounds
• 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
• 1 garlic clove
• 1 tablespoon olive oil
• 1/8 teaspoon freshly ground black pepper
• 8 sprigs fresh rosemary
• 1/4 cup balsamic vinegar
• 1/2 teaspoon brown sugar

Directions:

1. Preheat the oven to 350 F.
2. Rinse the chicken inside and out with cold running water. Pat it dry with paper towels. In a small bowl, mince together the rosemary and garlic. Loosen the chicken skin from the flesh, and rub the flesh with olive oil and then the herb mixture. Sprinkle with black pepper. Put 2 rosemary sprigs into the cavity of the chicken. Truss the chicken.
3. Place the chicken into a roasting pan and roast for 20 to 25 minutes per pound, about 1 hour and 20 minutes. Whole chicken should cook to an internal temperature of 180 F. Baste frequently with pan juices. When browned and juices run clear, transfer the chicken to a serving platter.
4. In a small saucepan, combine the balsamic vinegar and brown sugar. Heat until warmed but don't boil.
5. Carve the chicken and remove the skin. Top the pieces with the vinegar mixture. Garnish with the remaining rosemary sprigs and serve immediately.

Yield: 6 Serving(s).

Ingredients:

• 1/2 cup chopped tomato
• 2 tablespoons chopped onion
• 1/4 cup canned corn
• 1/4 cup egg substitute
• 1 flour tortilla, 6 inches in diameter
• 2 tablespoons salsa

Directions:

1. In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is evaporated. Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.
2. To serve, spread the egg mixture in the center of the tortilla and top with salsa. Fold in both sides of the tortilla up over the filling, then roll to close. Serve immediately.

Yield: 1 Serving(s).

Ingredients:

• 1 large eggplant, unpeeled
• 1/8 cups cornmeal
• 1 teaspoon sea salt
• 1 tablespoon coarse ground pepper (can use less according to personal taste)
• 2 tablespoons Extra Virgin Olive Oil

Directions:

1. Wash eggplant and slice into 1-inch slices. Cut slices into 1-inch strips, resembling french fries. You may remove skin if you wish but I leave it on.
2. In a small bowl, combine cornmeal, salt and pepper. At this time you may add additional spices or herbs to season your fries your preferred way. You may also omit salt as desired.
3. Put eggplant fries in a bowl. Pour olive oil over them and mix to thoroughly coat.
4. Sprinkle cornmeal mixture over eggplant and stir to coat.
5. Place eggplant fries on a cookie sheet, trying to keep fries in only one layer.
6. Place in preheated, 450 degree oven and bake on middle oven rack for 30-45 minutes, turning fries after 15 minutes. Check fries after 30 minutes to see if they are done, allowing to cook longer as needed. 30 minutes will generally yield a moderately crisp fry while 45 minutes will yield a very crisp fry.
7. When crisp. remove fries and serve. These go great with catchup or malt vinegar. My family also loves them dipped in homemade hummus for a light meal.

Yield: 4 Serving(s).

Ingredients:

• 1 large tomato, chopped
• 2 jalapenos, seeded and chopped
• 1/2 of a medium yellow pepper, chopped
• 1/3 cup red onion, chopped
• 1 tablespoon cilantro
• 2 tablespoons lime juice

Directions:
Mix ingredients in a bowl and enjoy.
Yield: 2 Serving(s).

Ingredients:

• 2 cups whole wheat flour
• 2 teaspoons baking soda
• 2 teaspoons pumpkin pie spice
• 1/2 cup granulated sugar
• 1 serving apple fuji
• 3 medium raw carrots
• 1/4 large pear, fresh (approx 2 per lb)
• 1/2 cup dried cranberries, sweetened (craisins)
• 1/2 cup slivered almonds
• 1 1/2 cup canned pumpkin, without salt

Directions:

1. Preheat oven to 350. Mix together first group of ingredients (flour, baking soda, pumpkin pie spice, sugar).
2. Grate apple, carrots and pears and add to dry ingredients.
3. Pulverize cranberries and almonds in a food processor or Magic Bullet. Add to dry ingredients.
4. Add pumpkin. Stir until everything is combined.
5. Divide mixture into greased muffin cups and bake for fifteen to twenty minutes, until a toothpick inserted in the middle comes out clean.
6. Allow to cool.

Yield: 14 Serving(s).