CHOLE SAAG

I am really excited about this new recipe!  It is an Indian dish, and it is unlike anything I have ever had before.  Chole Saag is pronounced CHO-LAY SOG.  I will warn you that it does not look very appetizing (It resembles green spaghetti sauce!). Even reading the ingredients does not sound all that great, but give it a try--it will surprise you.  Everyone who has tried it so far has loved it.   This is a great vegetarian dish--creamy, flavorful, very satisfying and quite nutritious.  

Notes:

• Garam Masala is an Indian spice blend. Spice Islands makes a variey, so it can be found in most grocery stores. You might be able to find a less expensive version in an Indian market.
• This recipe calls for pureeing the sauce at the end.  For that reason, it is made in a stockpot or Dutch oven with high sides to prevent splashing. An immersion blender works best for pureeing, but you could (carefully) pour the sauce into a food processor in batches.  Alternatively, the sauce can be left chunky, in which case you may prefer to prepare it in a large skillet.
• The spinach does not have to be completely thawed--any remaining frozen chunks will dissolve quickly. There is no need to drain the spinach or pat it dry.
• Chole Saag is traditionally served over Basmati rice, but I loved it over a good brown rice, too.

1 tbls olive oil

1 large onion, chopped

2 large cloves garlic, minced

1 tbls fresh ginger, grated

1/2 tsp cumin

2 medium tomatoes, chopped coarsely

1 tsp garam masala

1/2 tsp turmeric

1/2 tsp ground coriander

1/4 tsp red pepper flakes

1 16-oz bag frozen spinach, thawed

2 cans garbanzo beans, rinsed and drained

1 6-oz container plain yogurt

Salt and pepper to taste

Cooked Basmati or brown rice (I love Tsuru Mai brown rice), approximately 3 cups 

Heat olive oil in stockpot over medium heat until shimmery. Add onion, and cook until translucent and tender, about 10 minutes.  Reduce heat if onion begins to brown.  Add garlic and ginger, and cook 1 minute.  Stir in cumin.  Cook until well incorporated and fragrant, about 2 minutes.  Add tomatoes, juice and all, and cook until tender, about 5 minutes.  Stir in garam masala, turmeric, coriander, and red pepper flakes.  Add the spinach, and cook, stirring occasionally 3-5 minutes, or until steamy.  Cover pot and reduce heat to low.  (If spinach is not completely thawed, raise lid after 5 minutes and crush any remaining chunks.) Simmer for 25 minutes, stirring occasionally.  Puree mixture with an immersion blender until somewhat smooth; sauce will not be completely smooth.  Mix in garbanzo beans and cook for 5 minutes more, stirring occasionally. Add yogurt, and blend well.  Cook 2-4 minutes, being careful not to allow sauce to boil.  Season with salt and pepper to taste, if desired.  Serve immediately over rice. 

Serves approximately 6. 

CARROT AND BLACK BEAN SOFT TACOS

I know...Again with the soft tacos?  Well, yes!  These soft tacos have a unique flavor that both vegetarians and non-vegetarians will love.  My son peeked inside his suspicious-looking tacos, wrinkled his nose, and asked accusingly, "What is in these?"  I was forced to confess: carrots and black beans.  I was met with an icy stare and "Really? Tacos with no meat."  It wasn't really a question. As I began to offer up an excuse for the lack of meat, he reluctantly took a bite.  He raised his eyebrows, regarded me with a look of astonishment, and said, "These are good."  
There you have it.  My Carrot and Black Bean Soft Tacos passed the I-Prefer-Junk-Food-Picky-Eater Test.  So give these a try--the carrots add a subtle sweetness to the savory and mildly spicy tacos.  They throw together quickly and are quite healthy and satisfying.


1 tbls olive oil
4 green onion, white and green parts, sliced thin
4 medium carrots, peeled and diced
2 cloves garlic, minced
1 tbls cumin
1/2 tsp garlic salt
1 can black beans, drained and rinsed
4 slices  Mrs. Renfro's  brand jalapeno peppers
1/2 cup chicken broth
1/2 cup Monterey Jack cheese, shredded
1/2 cup cilantro, chopped
Tortillas--Try Mission Artisan Tortillas Corn and Whole Wheat Blend variety


Heat olive oil in 2 quart saucepan until shimmering.  Add green onion, and cook 2 minutes.  Add diced carrots, and cook an additional 5 minutes, stirring occasionally.  Add minced garlic, and cook 1 minute more.  Sprinkle spices over carrot mixture and blend well.  Cook 2-4 minutes more, or until spices are fragrant and  carrots are tender.  
Add black beans, jalapenos, and chicken broth.  Simmer, stirring frequently, until liquid is absorbed, about 3 minutes.  Remove pan from heat and cover to keep warm.
Meanwhile, heat tortillas over medium heat until puffed and lightly browned.  Spoon about 1/4 cup veggie mixture onto each tortilla.  Top with cilantro and approximately 2 tbls Monterey Jack cheese.  Fold tortilla in half and serve immediately.


These were great served with a spinach and tomato salad and sliced fresh peaches sprinkled with a touch of cinnamon sugar.      

Serves 4

FRESH VEGGIE SOFT TACOS

These soft tacos make great use of delicious summer tomatoes and creamy avocados. They are quite yummy and equally healthy.
You can substitute flour tortillas, but corn tortillas have almost half the calories of the flour variety and almost double the fiber content. They also add a grainy texture and hearty flavor to the dish.
I have been loving one of these for lunch, accompanied by a nice, crunchy apple.  I am providing ingredients for just one serving, in case you want to do the same.  However, if you make this for a crowd, simply increase the ingredients.   
1 corn tortilla

1 thin slice Muenster cheese, torn into 4-5 pieces

Chopped tomato--about 1/4 cup

Chopped avocado--about 1/5 medium avocado

1 handful spinach, roughly chopped

Salt, optional

Allow griddle to warm over med-low heat.  Meanwhile, chop tomato, avocado, & spinach.  Place tortilla on griddle.  (You can heat the tortilla in a microwave, but I really like the flavor the tortilla acquires when cooked on the griddle.  It is less steamed, and it has a slightly grilled flavor.)  Heat the tortilla for 30 seconds to 1 minute, or until beginning to lightly brown on the underside.  The tortilla should "puff" up a bit.  Flip tortilla.  Arrange torn cheese slices on half of the tortilla.  Heat another 30 seconds to 1 minute, again until the tortilla is slightly browned.  Carefully remove tortilla from the griddle, being careful not to spill cheese.  The cheese will not be melted, but it will be soft and warm.  Immediately top tortillas with tomatoes and avocados.  Sprinkle with salt if desired.  Top with spinach.  The tortilla should be quite full at this point.  Fold tortilla in half, and enjoy!  

You will want a fork or spoon to scoop up the insides that spill out. This taco is messy, but worth it!

Approx 200 cals per taco

CHINESE CHICKEN LETTUCE WRAPS

Lettuce wraps make for a light and tasty summer dinner. Make sure to use lettuce that will hold the ingredients, such as Boston, or Bibb, lettuce.  The cool, crunchy lettuce complements the warm and slightly spicy chicken mixture.  
You can easily change this up by using different vegetables, or substitute shrimp or even egg for the chicken.  Or, make it totally vegetarian.  Next time I plan to add some broccoli slaw mix in with the other veggies.

Chicken Mix:
1 lb boneless, skinless chicken breasts, diced
1 tbls sherry
1 tbls water
2 tsp reduced-sodium soy sauce
1/4 tsp black pepper
2 tsp cornstarch
Mix all ingredients and pour over diced chicken.  Marinate at least 10 minutes.

Cooking Sauce:
21/2 tbls Hoisin sauce
2 tbls reduced-sodium soy sauce
2 tbls sherry
2 tbls water
1 tbls oyster sauce
1 tbls brown sugar
1/4 tsp red pepper flakes
1 tsp sesame oil
21/2 tsp cornstarch
Whisk all ingredients together in a small bowl.  Set aside.  
Veggie Mix:
2 tsp fresh ginger, minced
2 cloves garlic, minced
8 oz mushrooms, diced
2 green onion (both white and green parts), sliced thin
8 oz shredded carrots
1 (8 oz) can water chestnuts, drained and diced
Chop all ingredients and set aside.

Additional Ingredients:
2 tbls olive oil
1 head of lettuce, washed and leaves separated

Garnish:
2 tsp toasted sesame seeds
2 green onion, thinly sliced
Additional red pepper flakes, optional, for added heat

PROCESS:
Heat 1 tbls of the olive oil in large nonstick skillet or wok over medium-high heat until shimmery.  Saute chicken mix 3 to 4 minutes, until just done.  Remove chicken from skillet and set aside.  
Clean any residue from skillet (or use a different skillet).  Add remaining 1 tbls olive oil to skillet and heat over medium-high heat until shimmery.  Add ginger, garlic, and mushrooms.  Stir fry 2 minutes.  Add remaining veggie mix ingredients, and stir fry an additional 2 to 3 minutes.  
Return chicken to skillet.  Stir fry 1 minute.  Lower heat to medium-low and add cooking sauce. Cook until thickened and hot, 1 to 2 minutes more.  Season with salt and pepper if desired.

Spoon approximately 2 tbls chicken/veggie mix onto each lettuce leaf.  Sprinkle with desired garnishes.  
Wrap leaf around mixture and enjoy!

TABBOULEH

I made Tabbouleh for the first time tonight.  I have been meaning to try this dish for so long, and I am REALLY glad that I finally made time to do so. It is absolutely delicious, and the whole family loved it (even the "particular" ones!).  
Tabbouleh is a classic Middle Eastern salad made with fresh herbs, bulgur wheat, and tomatoes. There are variations in which 3 cups of parsley and very little grain is used, and some which do not include cucumber or cumin.  Experiment and see what you like best.  
Tabbouleh makes a wonderful, refreshing vegetarian main course, and it works equally well as a side dish. Try it alongside grilled chicken.  We tossed in some diced avocado for a nice, creamy addition.

1 cup bulgur wheat
1 1/2 cups boiling water
3 Roma tomatoes, diced
1 cucumber, peeled, seeded, and diced
5 green onion (both green and white parts), thinly sliced 
1 1/2 cups parsley, finely chopped
1/4 cup mint, finely chopped
1/4 cup lemon juice
1/4 cup olive oil
1 tsp ground cumin
Sea salt & freshly ground black pepper, to taste

Place bulgur wheat in large bowl.  Add boiling water, and cover with tight-fitting lid. Let sit for 15-20 minutes, until bulgur is tender and water is mostly absorbed.  Drain any excess liquid.  Allow to cool to room temperature.  Add tomatoes, cucumber, green onion, parsley, and mint.  Stir gently to combine.  Whisk olive oil, lemon juice, and cumin together until well-emulsified.  Stir the dressing into the salad and mix well.  Season with salt and pepper to taste.   
Chill for 1 hour or serve at room temperature. 

SKILLET POACHED HUEVOS RANCHEROS

This is a great recipe that is quick to throw together for a simple dinner, lunch, or even breakfast!  You can easily adjust the recipe to serve more or less.
This recipe is from Real Simple magazine.


1 16-oz jar salsa (2 cups)
1 15.5-oz can black beans, rinsed and drained
4 large eggs
2 scallions, sliced
1/4 cup fresh cilantro, chopped
4 small corn or flour tortillas
1/2 cup sour cream, optional


In a large skillet, combine the salsa and beans, and bring to a simmer.
Make 4 small wells in the bean mixture.  Crack an egg into each well.  Season with salt and pepper, to taste.  
Cover and cook over medium heat, 3 to 5 minutes for slightly runny yolks.
Sprinkle with scallions and cilantro.  Divide evenly among four plates, and serve with warm tortillas and sour cream, if desired.


Serves 4.

GARLIC LINGUINE WITH CHICKEN AND BROCCOLI

This recipe has a bit of an Asian flair, and the lime and cilantro added at the finish give it a very distinctive flavor.  It was a hit with my family.  This is the perfect dish in which to use leftover chicken.  We had extra grilled chicken, and it was great in this recipe, but you can start with raw chicken if you prefer.

2 tbls olive oil
6 cloves garlic, minced
4 oz whole grain linguine (about 1/3 package)
1/2 onion, sliced 1/4" thick and cut into quarters
2 cups broccoli florets
1 cup matchstick-cut (or shredded) carrots
1 cup shredded cabbage
12 oz chicken (cooked,if you have it), sliced into thin strips
6-8 tbls reduced-sodium soy sauce
4 tbls sliced green onion (green part only), divided
salt and pepper, to taste
1 cup cilantro, chopped
4 lime wedges


Cook linguine in boiling water 8-10 minutes, until al dente.  

While pasta cooks, heat olive oil in large skillet over medium heat. When hot, add garlic and cook until golden, about 30-60 seconds. Remove skillet from heat and set garlic in a small bowl. When pasta is done, drain well. Add half of the garlic and 1 tsp of the garlic oil to the pasta. Stir well and set pasta aside.  

If using cooked chicken, skip to next paragraph. If cooking chicken, reheat skillet over medium-high heat. Reserving about half of the remaining garlic oil for the veggies, saute chicken with 2 tbls soy sauce until cooked through and tender. Remove chicken and set aside.

Heat remaining garlic oil in skillet over medium-high heat. Add onion, and saute 2 minutes. Add broccoli, carrots, soy sauce, and remaining garlic and stir-fry 5 minutes. Add cabbage and stir-fry 2 minutes. Add cooked chicken slices and 2 tbls of the green onion to the skillet. Stir-fry until heated through.  Season with salt and pepper, if desired. Add linguine to skillet, and toss all ingredients together.  

Sprinkle each serving liberally with cilantro, and squeeze lime juice on top. Garnish with remaining green onion.


Serves 4.

RADICCHIO, HARICOTS VERTS, AND SWEET LETTUCE SALAD

Bridget recommends this recipe, which she found through Cooking Light (www.cookinglight.com).  This sounds Spring-y and delicious--I am going to make this tonight!  Haricots verts are a variety of green beans that are long, slender and stringless.

2 cups haricots verts, cut into 2-inch pieces 
1 tbls walnut oil (or olive oil)
1 tbls balsamic vinegar
2 tsp honey
1/2 tsp salt
1/2 tsp grated orange rind
1/2 tsp Dijon mustard
4 cups torn Boston lettuce
2 cups (1-inch) cubed sourdough bread (about 4 oz), toasted
1 cup shredded radicchio
3/4 cup chopped prosciutto (about 2 oz)
1/2 cup orange sections

Cook haricots verts in boiling water 2 minutes, or until tender-crisp.  Rinse with cold water; drain.
Combine oil, balsamic vinegar, honey, salt, orange rind, and Dijon mustard in a large serving bowl. Stir well with a whisk.  Add haricots verts, lettuce, and remaining ingredients to bowl.  Toss gently to coat.  

Serves 6

Cal: 122
Fat: 3.5g
Protein: 5.5g
Carb: 17.7g
Fiber: 2.5g 
Chol: 6mg
Iron: 1.6
Sodium: 449mg
Calcium: 35mg

POSOLE

If you have never had Posole (also called Pozole), do yourself a favor and give this a try.  I had heard of Posole, but I had never tried it.  I have since learned that there are about as many recipes for this hearty, Mexican main-course soup as there are cooks!  It is traditionally served at Christmastime, but it was such a hit that it will be made year-round in our home from now on.

Posole is made with pork (or sometimes chicken) and hominy. There is also Posole Rojo, made with tomatoes and/or chili peppers, giving it a red color.  I tried it both ways and preferred the following version.  Posole is often served with such garnishes as chopped lettuce, radishes, onion, cheese, lime wedges, and cilantro, which individuals can add to their dish as they please. 

You can cook the pork right in the soup; that's how I made it the first time.  However, if you pre-cook the pork in a slow cooker or roast it in the oven, it cooks up so incredibly tender and flavorful that it literally shreds itself.  It was so easy, and I will definitely only make it this way in the future.

You will not use all of the pork for this recipe, but it is hard to find really small cuts of pork shoulder.  The leftover pork is delicious in soft tacos or simply on its own. Of course, you can always freeze the leftover pork for your next batch of Posole.

Ingredient notes:  Mexican oregano really does taste different than standard oregano; I would describe it as having an almost lemony quality.  It has a distinctive flavor that is central to this dish.  I found it at the small Mexican market, La Tienda Chiquita, in Liberty.


PORK
1 tsp ground cumin
1 tsp garlic powder
1 tsp smoked paprika
1 2-lb boneless pork shoulder
1/2 cup water

Preheat oven to 275˚, or preheat slow-cooker.  Trim fat from pork.  I cut the pork into 4 chunks to reduce cooking time.  Mix spices, sprinkle over pork, and rub spices into surface.  Pour water over pork; cover.  Roast pork in oven 5-6 hours until extremely tender.  Or, place in slow cooker on medium.  I cooked mine in a slow cooker, and it was done in about 4 hours.  Check the pork every hour or so as it is cooking, adding more water if needed.
Drain pork, reserving pork broth.  Refrigerate broth. Discard fat solids after they rise to the top.  Use remaining broth in Posole.  
If pork has not already fallen apart, shred it into bite-size pieces using two forks.  You will need 3/4 lb of the cooked pork for the Posole; reserve the remainder for another use.

POSOLE
1/2 tbls olive oil
1 large onion, coarsely chopped
4 cloves garlic, minced
2 tsp cumin
1 tbls Mexican oregano
1/2 tsp black pepper
3 cans low-sodium chicken broth (substitute the broth from cooking the pork for some of the chicken broth)
2 cans yellow hominy, drained
2 to 4 oz (to taste) canned green chilies--do not drain 
2 Roma tomatoes, chopped

Heat olive oil in Dutch oven over medium heat. Add onion and cook, stirring occasionally, until transparent, 5-7 minutes.  Stir in garlic, cumin, Mexican oregano, and black pepper.  Cook, stirring constantly, until fragrant, 30 seconds-1 minute.  Stir in broth.  Bring to a boil over high heat.  Add hominy, chilies, and tomatoes. Bring soup back to a boil.  Reduce heat and simmer 5 minutes.  Cover and keep warm if not ready to serve.  When ready to serve, stir pork into soup, and simmer 3 minutes more. Ladle soup into bowls, and serve with garnishes.  Warm corn tortillas served on the side are delicious with this soup.

Optional Garnishes
chopped lettuce
radishes
onion
shredded cheese
lime wedges
cilantro

LEMON CHICKEN ORZO SOUP

This recipe is inspired by a soup of the same name at Panera Bread.  This version is a bit heartier, with more chicken and veggies.  The lemon really brightens the flavor, and it is quick to put together.  Very yummy!


1/2 tbls olive oil
1 onion, diced
4 medium carrots, peeled and diced (about 2 cups)
2 stalks celery, sliced (about 2 cups)
8 cups low-sodium chicken broth
11/2 cups chopped fresh spinach
1/2 tsp freshly ground black pepper
1/2 tsp dried oregano
2 tbls fresh basil, chopped (or 1 tbls dried basil)
2 boneless, skinless chicken breasts (about 10-12 ounces)
2 oz orzo (about 1/2 cup)
Juice of 2 medium lemons
1/2 tsp salt
Thinly sliced lemon, for garnish


Heat olive oil in stockpot over medium heat until shimmering.  Add onion and cook until transparent, about 5-10 minutes.  
Add remaining ingredients, except lemon juice.  Heat soup over high heat until it just starts to boil.  Reduce heat to low.  Cover and simmer gently for 30 minutes.  
Remove chicken breasts from pot.  Shred chicken and return to pot.  Add lemon juice and salt.  
Ladle into individual bowls, and garnish each with a very thin slice of lemon.

BAKED SWEET POTATO FRIES

This recipe is from Eileen.  Her family loved these Sweet Potato Fries served with brisket and oven-roasted broccoli, cauliflower, and garlic.

They sound incredibly easy and delicious.  I am going to make these soon--Thanks, Eileen!

3 large sweet potatoes 

2 tbls Olive oil

Salt and pepper to taste

2 tbls real maple syrup

Preheat oven to 450˚.  Sweet potatoes can be peeled or unpeeled.  In either case, be sure to dry them very well after rinsing, so that the oil and seasonings adhere and the fries do not turn out soggy. Cut into 1/2-inch thick slices, then chop each slice into 3-4 pieces lengthwise.  Toss gently with olive oil, coating fries well, and sprinkle with salt and pepper.  Place in a single layer on a baking sheet; do not crowd the slices.  Bake for 10-15 minutes. Turn sweet potato fries over, and drizzle maple syrup over all.  Bake for an additional 10 minutes, or until tender and golden brown.  Bake longer if you want them darker and crispier.

SWEET AND SPICY MUSHROOM STIR FRY

I found this recipe on Simply Recipes.  It's a great site that I recently discovered--check it out here.
If you like mushrooms, you're going to love this recipe!  I used about 20 ounces of mushrooms, and that was plenty.  I also stir-fried about 11/2 lbs of chicken breast and added that to the final assembly to turn this into a heartier main dish. 
I used sesame oil and 1/4 teaspoon of red pepper flakes.  Next time I will increase the red pepper flakes to increase the spicy quotient.
This was delicious served over Tsuru Mai brown rice and topped with the toasted sesame seeds.

Glaze:
1/4 cup chicken or vegetable stock
1 tablespoon honey
1 teaspoon soy sauce (use gluten-free soy sauce if cooking gluten-free)

Sauce:
1/2 cup chicken or vegetable stock
3 tablespoons soy sauce
1/4 cup honey
1 tablespoon rice vinegar
1 tablespoon shaoxing cooking wine or cooking sherry
1 tablespoon corn starch

Stir-Fry:
3 tablespoons sesame, grapeseed, or other high smoke-point oil
2 lbs mixed mushrooms (oyster, crimini, button, shitake, enoki, whathaveyou...), roughly chopped or quartered into bite-sized pieces
4 garlic cloves, sliced thinly
1 tablespoon grated ginger
2-5 dried red chilies, roughly chopped OR 1/4-1/2 teaspoon dried chili flakes
1 1/2 cups of snow peas or snap peas, de-stringed
8 green onions, chopped
Toasted sesame seeds (optional)

Assembly:
Make the glaze by whisking together the stock, honey, and soy sauce in a bowl and set aside.

Make the sauce by whisking together the stock, soy sauce, honey, rice vinegar, cooking wine or sherry, and the corn starch in a bowl and set that aside as well.

Place 1 tablespoon of oil in a large skillet or wok over high heat. When the oil is glistening and a bead of water evaporates in under a second, add the mushrooms and toss. Allow the mushrooms to cook for a few minutes until they start to give up their water (you'll see their water in the pan). When they do, add the glaze. Allow the glaze to boil off, stirring occasionally, about 5-6 minutes. When barely any liquid remains in the pan, take the mushrooms off the heat and set them aside in a bowl. There may be bits of sugar caramelized to the side of the pan, don't fret about it. Do not clean out the pan.

Reduce the heat to medium and add the remaining 2 tablespoons of oil. Add the garlic, ginger, and chilies, and cook until fragrant, about 30 seconds. Add the snow peas and green onions and toss for about 30 more seconds.

Increase heat to high. Add the sauce and allow the mixture to come to a boil. The sauce will thicken considerably. Add the mushrooms (and chicken, if using) back to the mixture and cook for about 20 more seconds. Remove from heat. Serve over rice and garnish with sesame seeds.

Serves 4

ROASTED BUTTERNUT SQUASH WITH MAPLE-CHIPOTLE GLAZE

This dish is based on a recipe that called for a pie pumpkin, but since those are only available in the Fall, I substituted butternut squash. I look forward to making it with pumpkin next Fall.

Chipotle peppers are dried and smoked jalapeno peppers.  They have a wonderful flavor, but be aware that these peppers have some serious heat!  You may wish to gradually add the chipotle peppers, adding more if you want to amp up the spicy-quotient.  I found a 7-oz can of the chipotle peppers in adobo sauce in the Hispanic foods section.  The excess peppers can be frozen.

If you like spicy-sweet, give this dish a try. It's a very different approach to roasted squash.


1 (2-lb) butternut squash
1/2 tbls butter
1/4 cup diced red onion
1-2 tbls chipotle peppers in adobo sauce, minced
3 tbls maple syrup
1/8 tsp sea salt
1/8 tsp curry powder

Preheat oven to 400˚.  Cut butternut squash in half lengthwise; scoop out and discard seeds.  Trim stem-end of squash.  Arrange squash in shallow baking dish, flesh-side up.  Lightly oil squash.  Bake 30 minutes.  

Meanwhile, make glaze:  In small saucepan, melt butter over medium heat.  Add onion.  Cook 5 minutes, stirring occasionally, until onion is tender.  Stir in chipotle sauce, maple syrup, salt, and curry powder.  Cook and stir until blended and heated through. 

After squash has roasted for 30 minutes, top with glaze.  Spoon maple-chipotle glaze into cavities of squash, and spread glaze over entire top surface of squash.  Reserve a bit of the glaze mixture for basting.  Return squash to oven, and roast an additional 20-30 minutes, basting with glaze once or twice.  Roasting is complete when squash is fork-tender throughout.

Serve as is for two large servings.  To serve four, slice each half in half again lengthwise. 

Serves 2-4

FRENCH ONION SOUP

The following is a less-fatty version of Julia Child's French Onion Soup recipe.  I was craving French Onion Soup a few days ago, and I found this recipe to be scrumptious!  The original recipe calls for an extended simmering of the soup.  This did intensify the flavors, but I also had some "on the fly," and it was pretty darn good, too. 
Hope you enjoy it.

1/2 tbls olive oil
1/2 tbls butter
4 large onions, halved and thinly sliced
1/4 tsp sea salt
1/2 tsp sugar
3 tbls flour
32 oz low-sodium beef broth
1/2 cup burgundy (or other dry red wine)
1/4 tsp black pepper
1 bay leaf
Optional spices: basil, sage, thyme
4 1-inch thick slices whole-grain French bread
4 slices Swiss cheese (or cheese of your choice)
2 tsp Parmesan cheese

Heat olive oil and butter in stockpot over medium heat.  When butter has melted and oil is shimmery, add onion.  Stir; cook 5 minutes.  Reduce heat to low.  Cover and cook 10 minutes.  Uncover and increase heat to medium-low.  Add sugar and salt.  Cook, stirring frequently, until onions are fully cooked, browned, and caramelized, about 20-30 minutes.  Sprinkle with flour; stir and cook 3 minutes more.  Add wine and stir.  Gradually add broth, blending well.  Bring soup to a boil.  Add bay leaf and pepper (and any other desired herbs/spices), and reduce heat.  Simmer, uncovered, 45 minutes (10 minutes if in a hurry!). 

While soup simmers, make croutons:
Preheat oven to 325˚.  Place bread slices on rack or baking sheet.  Bake 25-35 minutes, turning halfway through cooking time.  Croutons should be golden brown.  Make sure that they are baked through and very dry.  You can turn off the oven and leave them in longer to crisp them thoroughly. 

When ready to serve, preheat broiler on a low broil setting. Ladle soup into oven-safe bowls.  Float a crouton in each bowl of soup.  Top each crouton with a slice of Swiss cheese and 1/2 tsp Parmesan cheese.  Place bowls on sturdy baking sheet, and broil for 1-3 minutes, until cheese is bubbling and golden brown.  Watch carefully to avoid burning.  Remove soup bowls carefully and allow to cool slightly before serving. 

SWEET POTATO, CARROT, APPLE, AND RED LENTIL SOUP

Here's a really unique soup recipe that I happened upon recently on allrecipes.com.  I reduced the amount of butter but otherwise kept the recipe as is.  I especially like that this soup's sweetness is balanced with a bit of spiciness.  The recipe calls for pureeing the soup, and it was very good that way, but next time I think I will try leaving it chunky and more "stew-like" for a change of pace.  Either way, it's very healthy and very tasty!

1/2 tbls olive oil
1/2 tbls butter
1 medium yellow onion, diced
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 large apple, peeled, cored, and chopped
1/2 cup red lentils*
1/2 tsp fresh ginger, minced
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp paprika
4 cups vegetable broth (chicken broth may be substituted)
Plain yogurt for garnish (sour cream may be substituted)

Heat olive oil and butter in stockpot over medium-high heat until shimmering.  Add onion, sweet potatoes, carrot, and apple.  Reduce heat to medium.  Cook until onion is translucent, about 10 minutes, stirring occasionally. 
Stir in all remaining ingredients, except yogurt.  Bring mixture to a boil over high heat.  Reduce heat to medium-low, cover, and simmer until lentils and vegetables are tender, about 30 minutes.  
To Puree:
Working in batches, very carefully pour soup into blender, filling no more than halfway full.  Begin with a few quick pulses before moving to puree.
If you have an immersion blender (Mine looks like this, and I love it!), simply puree in the stockpot.
Once soup is pureed, bring back to a simmer.  Add water or milk to thin if desired.  Ladle soup into bowls, and garnish with a dollop of plain yogurt.

*If you shop at HyVee, red lentils can be found in the bulk bin section of the Health Market department.

CITRUS FISH TACOS

It has been months since I posted a recipe!  I found this new fish taco recipe recently and have really enjoyed it.  It is based on a recipe by chef Jason Hill. 
The marinade is really delicious, and the fish is yummy served on its own if you are not in the "taco mood."  (But why wouldn't you be?) I hope you enjoy this recipe as much as I do!

TACOS:
16 oz mahi mahi or other white fish
8 tortillas (see note below recipe)
2 cups shredded cabbage or coleslaw mix
2 large tomatoes, diced
Sea salt
Black pepper

MARINADE:
1/2 cup cilantro leaves
Zest of one lemon or lime
Juice of one lemon or lime
1/4 cup white wine
1 clove garlic, minced
1/4 cup olive oil

Zest lemon or lime over cilantro leaves on a cutting board.  Chop for about 1 minute, until zest is incorporated into cilantro and cilantro is finely chopped.  Place cilantro mix in medium bowl and add remaining ingredients, except olive oil.  Whisk to combine.  Drizzle olive oil into bowl as you whisk vigorously.  Continue whisking until mixture begins to thicken and liquids have emulsified.

Rinse mahi mahi and dry with paper towels.  Place fish in ziploc bag or in a bowl which will allow it to be completely covered with marinade.  Pour marinade over fish.  Refrigerate for 30 minutes.

SAUCE:
1/4 cup mayonnaise
1/4 cup plain yogurt
2 tsp lime juice
1/2 to 1 tsp hot sauce

Combine all ingredients and mix well.  Add more or less hot sauce to taste. 

TORTILLAS:
Tortillas may be heated in a dry skillet & kept warm in a tortilla warmer or in aluminum foil in oven, or you can heat them on the grill while the fish is cooking.  For the latter option, spray tortillas with cooking spray, and stack them in aluminum foil.  Seal foil well.  When you put the fish on the grill, add the tortilla packet to the grill as well.

COOKING/ASSEMBLY:
Preheat grill on medium heat (or try using a cast iron skillet to nicely sear fish).  Oil grill very well to prevent fish from sticking.  Remove fish from marinade, and sprinkle with salt and pepper.  Place fish (and tortillas, if desired) on grill.  Close lid, and grill for 4 minutes.  Mahi mahi is a somewhat thick cut of fish; if you are using a thinner cut, you will need to shorten your grill time.  Turn fish over.  If grilling tortillas, flip them as well.  Grill an additional 4 minutes, or until fish is opaque throughout and flakes easily.  Do not overcook fish.
While fish is grilling, place sauce, shredded cabbage and tomatoes in bowls for easy assembly of tacos.    
Remove fish & tortillas from grill.  Cut fish into small chunks or thin slices & place in center of each tortilla.  Spoon a bit of sauce over fish.  Top with a generous amount of cabbage and diced tomatoes.  Fold in half & serve immediately.

Optional toppings: sliced avocado, salsa, jalapeno pepper slices.

*NOTE:
Mission brand tortillas have come out with some delicious new artizan tortilla varieties, such as Ancient Grains, Flaxseed and Blue Corn, and Corn and Whole Wheat.  We especially like the Corn and Whole Wheat tortillas.

Serves 4

TZATZIKI SALAD

This cucumber salad is simple, summery, and refreshingly delicious.  It couldn't be much easier, and it's super-healthy.  Cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits, and yogurt is high in protein and calcium. 
And don't forget: It tastes really good!

2 cucumbers, peeled and seeded
Plain yogurt, about 4 to 6 oz
1 teaspoon dried dill
Freshly ground black pepper, to taste
Garlic salt, to taste

Peel cucumbers.  Slice in half lengthwise, and scoop out seeds with a spoon.  Slice each half into 4 strips, and chop into 1/2" dice.  Place cucumber in medium bowl, and add remaining ingredients.  Serve immediately, or chill until ready to serve.

NOTE: You can also make this into a dip by combining the ingredients (add 2 tbls olive oil & 1 tbls vinegar, if you like) in a food processor or blender and serving as a dip for grilled meats, veggies, or pita bread.

SUMMER GARDEN EGGS

Here's a yummy dish that's great for breakfast, lunch, or dinner.  I've written this out for one serving, but it's easy to increase the ingredients for more people.
I've also made this with Parmesan cheese rather than Gruyere, and it is equally good.

1 tsp olive oil
1/2 cup spinach, firmly packed
1 egg
1 tbls milk
1 tbls Gruyere cheese
1 small tomato, diced
1 tbls fresh chives or green onion, sliced
sea salt and freshly-ground black pepper, to taste


Heat oil in small nonstick skillet over medium heat. Whisk egg and milk until frothy. When oil is hot, add spinach, and cook until wilted, about 1 minute. Add beaten egg, and stir until soft-scrambled, about 1 minute. Add cheese, and stir until melted, about 1 minute more. Add tomato, and stir just until warmed, about 30 seconds-1 minute. Do not overcook eggs. Serve topped with snipped chives or green onion slices. Season with salt and pepper, to taste.

Serves 1
Per Serving:
Cals: 154
Fat: 11g
Chol: 193mg
Sodium 176mg
Carbs: 5.9g
Fiber: 1.6g
Sugars: 3.9g
Protein: 9g

FOIL-WRAPPED GREEK CHICKEN

Fire up the grill! This is a great recipe for a light summer dinner. Very little clean-up afterwards, too.
I pre-cook the carrots, green beans, and potatoes slightly, because the chicken cooks faster.  Any other vegetables can be substituted.
These measurements are approximate and are for 1 serving.  Simply make as many packets as you need.  An easy way to do this is to cut up all of the ingredients and have each person assemble their own packet with the contents of their choice.
Also, if you prefer to use the oven, directions are included below.

1 boneless, skinless chicken breast, cut into 3 pieces
1 sliced carrot, 1/4" thick
1/4 cup fresh green beans
5 slices Yukon Gold potato, 1/4" thick
2 tbls red onion, chopped
1 tsp Olive oil
1/2 tsp Italian seasoning
1/4 tsp dried basil
1/4 tsp lemon pepper
2 tsp feta cheese
1/2 small tomato, chopped

Preheat grill to medium-low heat.  (If using oven, preheat to 400˚F)
Pre-cook carrots, green beans, and potatoes by steaming for 3 minutes or microwaving in covered casserole (add 1 tsp water) for 2-3 minutes, or until tender-crisp.  Drain well.
Cut a piece of aluminum foil approximately 18" long for each packet.  Spray an 8" circle of nonstick spray in the center of each packet.  Sprinkle half of the onion on the foil.  Top with chicken.  Drizzle with 1/2 tsp olive oil and sprinkle with half of the spices.  Top with carrots, green beans, potato slices, and remaining red onion.  Drizzle with remaining olive oil and sprinkle with remaining spices.  Pull short ends of foil together & fold over 2-3 times, crimping tightly.  Fold long ends in next, crimp tightly, but be sure to leave some room for heat circulation inside the packet. 
Place a double thickness of foil on the grill.  Place packet on top of foil.  Close grill lid, and grill 10-14 minutes.  (If cooking in oven, place packet on a cookie sheet, and cook for 20-25 minutes.)  To check for doneness, remove packet from grill.  Open foil (VERY CAREFULLY to avoid a steam burn!) and pierce chicken with sharp knife. Once chicken is cooked through and tender, remove packet from grill.  Top with feta cheese and tomatoes.  Loosely close packet again for about 2 minutes to soften cheese and warm tomatoes. Empty onto plate, or eat right out of the packet (especially fun for kids!). 

SESAME GREEN BEANS

If you're a fan of sesame seeds, as I am, you will love this idea for serving fresh green beans.  It's simple and delicious--a great way to savor those summer green beans!

1/2 tbls olive oil
1 tbls sesame seeds
1 lb fresh green beans, washed and patted dry
1/4 cup low-sodium chicken broth
sea salt and freshly ground black pepper, to taste

Heat oil in a large skillet over medium heat.  When hot, add sesame seeds, stirring occasionally.  When seeds begin to darken (about 2 minutes), stir in green beans.  Stir-fry green beans until they turn bright green. 
Pour in chicken broth and cover.  Reduce heat to simmer.  Cook until beans are tender-crisp, 5 to 10 minutes.  Uncover & cook until liquid is absorbed.
Season with salt and pepper as desired, and serve immediately.

Serves 4
Per serving:
Cals: 64
Fat: 3.0g
Chol: 0
Sodium: 159mg
Carbs: 8.8g
Fiber: 4.2g
Sugars: 1.6g
Protein: 2.6g

SCRUMPTIOUS SUMMER SALAD

My friend Kelley makes the most delicious salads.  I am hooked on this particular combination--I've made it 4 times this week alone!  You can substitute any number of ingredients and dressings, but the following recipe is a delicious melding of flavors and textures.  Even if you don't normally care for Balsamic dressings, try this one--everyone I've had try it so far has really liked it, and it whips up in a snap. 
I have provided amounts for one large, meal-sized salad, but you can easily add more or less to suit your needs.
I hope you enjoy this as much as I do!


SALAD
Mixed baby greens and spinach, approximately 4-6 cups
1-2 tbls red onion, diced fine
2 tbls pecan halves, broken
2 tbls Athenos Black Peppercorn cheese, diced fine
1-2 tbls dried cranberries
1 can Mandarin oranges (use approximately 12 orange sections per salad)

Combine all of the above ingredients in a large bowl or plate.  Top with approximately 2 tbls of Balsamic Vinaigrette.

BALSAMIC VINAIGRETTE
1/4 cup Balsamic vinegar
1/8 cup olive oil
2 cloves garlic, crushed
11/2 tbls brown sugar

Combine all ingredients & whisk thoroughly.  If brown sugar does not dissolve completely, heat dressing in microwave for 10 seconds.  Stir again before serving.  Store any remaining dressing in refrigerator.

PUMPKIN-SEED TURKEY TENDERLOINS

This recipe is courtesy of Bridget, who found it in The Wine and Food Lover's Diet cookbook.  I haven't tried this yet, but it sounds delicious. The recipe calls for chickpea, soy, or nut flour, but Bridget uses whole wheat flour with good results.  She highly recommends this dish and the entire cookbook.  Thank you, Bridget--I'm anxious to give this a try!

11/2 lbs. boneless, skinless turkey breast tenderloins, cut into 4 equal portions
Kosher salt
Freshly ground black pepper
1/4 cup chickpea, soy, or nut flour 
2 eggs
1/2 cup pumpkin seeds, coarsely ground
1 tbls grapeseed or peanut oil
1 lemon, cut into wedges

Place each piece of turkey between sheets of plastic wrap.  Pound to a uniform thickness of about 3/4 inch.  Lightly season both sides of each piece with salt and pepper.
Assemble 3 shallow baking dishes or pie pans.  In the first, blend the flour, 1/2 tsp salt, and 1/4 tsp pepper.  In the second, lightly beat the eggs.  Place ground pumpkin seeds in the third. 
Dip each piece of turkey into the flour mix, coating it thoroughly and gently shaking off any excess flour.  Next dip the turkey pieces into the egg, covering the turkey completely.  Finally, turn the turkey in the pumpkin seeds until evenly coated.  As each piece is coated, set it aside on a large plate or baking sheet. 
In a large skillet over medium heat, warm the oil until hot and shimmery.  Add the turkey pieces, and cook on the first side until browned, about 3 minutes.  Turn and cook on the second side until browned, opaque and cooked throughout, about another 3 minutes.  Remove to paper towels to drain.  Divide the turkey pieces among warmed plates.  Accompany each serving with a lemon wedge.

Serves 4

HEALTH(IER) KING RANCH CHICKEN

Per a recent request for make-ahead casseroles for a crowd, here is a recipe for King Ranch Chicken.  This is a traditional Tex-Mex favorite--think "Enchilada Casserole".  The recipe is typically loaded with cheese and canned cream soups; this recipe is "cleaned up" yet retains the original, delicious Tex-Mex flavor.  I think it's even better without the canned soups!
This makes a 9x13 casserole, which will serve 6-10 people, depending on the size of the servings.  Great accompanied by a fresh spinach salad, fresh fruit salad, and/or raw veggies. 

10 corn tortillas
Nonstick cooking spray
1/2 tbls olive oil
2 medium onions, chopped fine
1 medium red or green pepper, diced
2 cloves garlic, minced
2 tsp ground cumin
1 can fire-roasted or regular diced tomatoes 
1 half or full [4 oz] can diced green chilies, to taste
(If you like a lot of heat, you can substitute two (10 oz) cans Ro-Tel tomatoes for the fire-roasted tomatoes & green chilies. Or, if tomatoes are in season, you can use two cups of diced fresh tomatoes with 1/4 cup diced green chilies)
1/2 cup flour
1 cup skim milk
3/4 cup salsa (mild or medium, to taste)
  *NOTE: If you use Ro-Tel tomatoes, you may omit the salsa
11/2 cans low-sodium chicken broth
4 boneless, skinless chicken breasts (about 11/2 lbs), halved lengthwise and cut crosswise into 1/2" strips
2 tbls chopped fresh cilantro
1/2 tsp freshly-ground black pepper
1 cup shredded Mexican blend cheese (blend of Monterey Jack, Cheddar, Queso Quesadilla & Asadero cheeses) or CoJack cheese, divided
Nonfat sour cream and additional cilantro for garnish, optional


Adjust oven rack to upper-middle & lower-middle positions.  Preheat oven to 450°.  Spray corn tortillas lightly with nonstick cooking spray and place on 2 baking sheets.  Bake until slightly crisp and lightly browned, about 10-12 minutes, turning once halfway through baking.  Watch carefully during the last few minutes of cooking to make sure tortillas do not burn.  Cool, then break into bite-size pieces.  Reposition an oven rack to middle position.  Dish will later be cooked at 450°, but it will take approximately 30 minutes to prepare ingredients, so you may wish to turn oven off at this point.
  
Heat oil in Dutch oven over medium-high heat until shimmery.  Add onion and red or green pepper.  Cook 1 minute.  Add cumin & stir well.  Cook 6 minutes more.  Stir in garlic & cook 1 additional minute.  Add tomatoes and green chilies, and cook until most of the liquid has evaporated, about 10 minutes.  Stir in flour, and cook 1-2 minutes, until flour has been absorbed into mixture and is no longer visible.  Mixture should be thick, almost gummy, at this point.  Add milk, salsa, and chicken broth, and bring to a boil over high heat.  Reduce heat, and simmer and stir until thickened, about 2-3 minutes.  Add chicken, and cook about 4 minutes (stirring occasionally), until chicken is cooked through.  Remove from heat & add cilantro, black pepper, and 3/4 cup of the cheese.  Stir until cheese is melted. 

Preheat oven to 450°.  Scatter half of tortilla pieces in a 13x9" baking dish.  Spoon half of filling evenly over tortillas.  Scatter remaining tortilla pieces over filling; top with remaining filling. 

*NOTE:  At this point, casserole may be cooled slightly, covered tightly with foil, and refrigerated for 1 day.

Place casserole dish on top of a baking sheet, in case it bubbles over.  Cover with foil, and bake at 450° until filling is bubbling, about 30 minutes.  Remove foil.  Sprinkle remaining 1/4 cup cheese evenly over casserole, and bake an additional 5-10 minutes, uncovered, until cheese is melted.  Cool casserole 10 minutes.  Garnish servings with a dollop of nonfat sour cream and additional cilantro, if desired, and serve.

*NOTE:  Freezes well after cooking.  To freeze, allow casserole to cool 20-30 minutes. Cover with foil, and place entire casserole in freezer for about 2-3 hours, or until firm and just beginning to freeze but still easy to pierce with a knife.  Cut into desired portion sizes, wrap each portion individually, and place into freezer bags to freeze completely.  When ready to cook, thaw portions completely in refrigerator for about 24 hours.  Unwrap and reheat, covered, in oven (or microwave) until heated through. 

REFRESHING FRUIT AND CUCUMBER WATER

Ingredients:

1 glass pitcher
Any number of fresh, organic fruits, berries, citrus and cucumber slices such as:

apple
lemon
orange

pear
strawberries
raspberries

cucumber
mint leaves

fresh cold water

This isn't your average pitcher of water - it's water wearing a prom dress!
There are so many reasons that this particular refreshing drink is perfect for a get together:
1. Summer is here, and unlike sodas, water is a true thirst-quencher.
2. Some people attending your party may be watching their calories, and serving water is very appreciated.
3. The fresh citrus or berries make it water with a healthy twist.
4. It's inexpensive.
5. It's gorgeous sitting on decorated tables. Very elegant with the naturally colorful fruits and simplicity.

You can arrange the pitchers in a sort of theme. You might make one fruit water with all the berries and mint leaves, while another with the apples, pears, oranges, lemons and mint leaves. I used strawberries, oranges and cucumber. Very refreshing.
Make sure your fruit is well-rinsed; if you're using mint leaves, rinse those, too. Cut large slices of each fruit and place them in the pitcher of cold water. Leave the mint leaves whole.
Simply place fruit in pitcher and add water.  Chill for a few hours, or to speed the process, add ice and refrigerate one hour. 
Surprisingly, the flavor is very light with just a hint of refreshing fruit.

CUCUMBER-AVOCADO TEA SANDWICH

This recipe is courtesy of Anna Marie's Tea Shop.  Those of us at the Pilates Tea last weekend absolutely loved this sandwich
(along with everything else!).  The avocados, cucumbers, and spinach combine wonderfully to create a light and delicious sandwich with a nice bit of crunch.  --Very simple and very tasty!   
You can easily reduce the ingredients to make just one sandwich.  I am going to try this on a hearty whole wheat bread, and I bet it will be just as yummy.
Check out all of the scrumptious recipes on Anna Marie's blog:
http://theterraceavenueinn.com/wordpress/?cat=5

1 (8-oz) package whipped cream cheese ◦1/2 teaspoon kosher salt
1/2 ground black pepper
8 slices white bread, crusts removed
1 cup fresh baby spinach, divided
1 English cucumber, peeled and thinly sliced, divided
2 avocados, peeled and thinly sliced, divided
1 cup alfalfa sprouts, divided

◦Garnish: cucumber slices and pea tendrils

In a small bowl, combine cream cheese, salt, and pepper. Spread about 1 tablespoon cream-cheese mixture onto 1 bread slice.
Layer spinach, cucumber, avocado, and alfalfa sprouts. Top with a second bread slice.
Cut each sandwich into 3 rectangles. Repeat with remaining
cream-cheese mixture, bread, and vegetables. Garnish with
cucumber slices and pea tendrils, if desired. Serve immediately.