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.

SIMPLY DELICIOUS TOMATO BASIL SOUP

If you love tomato soup, you don't have to wait until the summer tomato harvest-This soup uses canned tomatoes.  This recipe is based on one by Cook's Illustrated, which uses bread instead of cream to thicken the soup.  You will need either a blender or an infusion blender (a fun kitchen tool!) to create the smooth, creamy texture of this dish.  It is quite yummy, and it is a snap to make, especially if you use an infusion blender. 

2 tbls olive oil, divided
1 medium onion, chopped
3 cloves garlic, minced
Pinch red pepper flakes, to taste
2 (28-oz) cans whole tomatoes, including juice
1 tbls brown sugar
21/2 slices whole wheat bread, crusts removed, and torn
  into 1-inch pieces
1 can low-sodium chicken broth
11/2 tbls fresh chopped basil or 11/2 tsp dried basil
Freshly ground black pepper, to taste
Sea salt, to taste
6 tbls Parmesan cheese, shredded

Heat 1 tbls of the oil in large pot over medium-high heat until shimmering.  Add onion and cook for 5 minutes, or until onion is transparent, stirring frequently.  Add garlic and red pepper flakes, and stir for 30 seconds more.  Stir in tomatoes and juice.  Using a potato masher, mash until tomatoes are crushed well.  Stir in brown sugar and bread pieces.  Bring soup to a boil.  Reduce heat to medium and cook, stirring occasionally, for 5 minutes.  Remove from heat and add remaining 1 tbls olive oil to soup.  Stir gently. 

If using blender, carefully transfer half of hot soup to blender, and process until soup is smooth, 2 to 3 minutes.  Transfer blended soup to a large bowl or clean pot.  Repeat process with other half of soup.  Meanwhile, wipe original pot clean of any remaining tomato pieces.  Once all of the soup is blended, return both batches to the original pot. 

If using infusion blender, blend soup in pot until smooth.
  
Stir in chicken broth and basil.  Bring back to a boil.  Season to taste with pepper and salt.  Reduce heat, and simmer 2 minutes.  Serve soup in individual serving bowls. Spoon 1 tbls Parmesan cheese in center of each bowl of soup and serve.

Per serving:
Cal: 158
Total Fat: 6.9g
Sat Fat: 1.7g
Chol: 4mg
Carbs: 19.5g
Fiber: 4.3g
Sugars: 9.9g
Protein: 6.7g

STEAK AND SPINACH PINWHEELS

If you like beef but are cutting back on portion size, here's the recipe for you!  Stuffed with lots of healthy and delicious spinach filling, less beef is needed.  This makes an attractive dish.  Great served with fresh green beans or asparagus.

1 12-oz beef top round steak, cut 1/2" to 3/4" thick,
  trimmed of all visible fat
2 10-oz packages frozen chopped spinach,
  thawed & well-drained
1/3 cup shredded Parmesan cheese
1/2 cup scallions, chopped (both green and white parts)
4 cloves garlic, minced
1/4 tsp nutmeg
1/4 tsp sea salt

Preheat oven to 350°, or heat grill to medium heat.  Score both sides of round steak by making shallow cuts in a diamond pattern.  Use a meat mallet if necessary to pound meat into a 12" by 8" rectangle.
Squeeze as much moisture as possible out of spinach.  Spread spinach on top of steak.  (You may have extra spinach to reserve for another use.)  On long sides, spread spinach to the edges.  On short sides, spread to within 1/2" of edges.  Sprinkle Parmesan cheese evenly over spinach.  Sprinkle scallions over Parmesan.  In small bowl, combine garlic, nutmeg, salt and pepper.  Sprinkle this mixture evenly over top of the scallion layer.  
Roll the steak, jelly-roll fashion, beginning at a short side.  Keep roll snugly, but try not to squeeze any of the spinach mixture out.  Once rolled, secure edge with 8 wooden toothpicks, piercing steak roll at 1" intervals, beginning 1/2" from edge.  Cut rolls halfway between each toothpick, forming eight 1" thick pinwheel slices.  
Spray a cookie sheet with non-stick spray. If grilling, spray a sheet of foil.  Place the pinwheels flat on sheet, so that spinach spirals are visible from above.  Bake 12-15 minutes for medium doneness.  If grilling, pinwheels will cook much faster--After 4 minutes, very carefully flip pinwheels, and check every minute thereafter to prevent overcooking.        
1/2 tsp coarsely ground black pepper

BLACK BEAN AND TOASTED CORN TACOS

Here is another submission by the lovely Bridget!  This recipe is also from vegetariantimes.com. Sounds like the perfect dish for the first outdoor meal of the season! 
Thanks, Bridget!

1 cup cooked black beans (canned is fine)
1/2 cup salsa
2 cloves garlic, minced (about 2 tsp)
21/2 tsp cumin, divided
1 cup frozen corn, thawed
1/4 tsp black pepper
cayenne pepper, to taste
4 6-inch corn tortillas
olive oil cooking spray
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup cilantro, coarsely chopped
2 small green onions, finely chopped (about 1/4 cup)
1/4 cup crumbled cotija or feta cheese, optional

Bring beans, salsa, garlic, and 1 tsp cumin to a simmer in saucepan.  Reduce heat to medium low, and cook 5 to 6 minutes, or until soft.  Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray.  Wrap corn in paper towels, and squeeze out excess liquid.  Add corn to skillet in single layer, and sprinkle with remaining 11/2 tsp cumin, black pepper, and cayenne pepper to taste.  Cook 5 to 10 minutes, or until golden and crispy, stirring frequently. 
Preheat oven or toaster oven to 350˚F. Toast tortillas in toaster oven 1 minute to soften.  Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp.  (Note from Pam: I like to heat tortillas on a flat iron skillet on both sides until puffed.)  Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions.  Top each taco with 1 tbls cheese, if using.  Serve immediately.

Makes 4 tacos.

LEMON PARSLEY CARROTS

This is a yummy carrot dish with an interesting combination of flavors.  My husband loved these...

1 lb carrots, sliced 1/4" thick (or baby carrots, left whole)
1 cup water
1/3 cup reduced-sodium chicken broth
2 oz reduced-fat cream cheese
1 tsp lemon zest
1 tbls parsley, coarsely chopped

Bring water to boil in medium saucepan.  Add carrots, and reduce to simmer.  Cover and cook 6-8 minutes, or till crisp-tender.  Use slotted spoon to transfer carrots to bowl.  Reserve cooking water in pan.  Return water to boil, and cook 6-8 minutes more, until water is reduced by about half.  Add broth, cream cheese, and lemon zest.  Stir gently.  Simmer on low heat 2-3 minutes, or til cream cheese is melted and sauce well-blended, stirring frequently.  Stir in parsley.  Add carrots; toss to coat.  Serve immediately. 

Serves 4
Per serving:
Cal: 81
Total Fat: 3.6g
Chol: 12mg
Sodium: 225mg
Carbs: 10.5g
Fiber: 3.3g
Sugars: 6.5g
Protein: 2.6g

GRILLED VEGETABLE WRAP

Here is another recipe given to me by Bridget.  It is from Vegetarian Times. (http://www.vegetariantimes.com/) Sounds yummy!

When you roast the veggies for this recipe, you will be making extra that can be added to salads, pasta, or rice dishes throughout the coming week.  If you do not want extras, simply prepare using fewer veggies. 

12 thin asparagus spears, trimmed
1 small red pepper, cut into 1/2-inch strips (1 cup)
1 small yellow summer squash or zucchini, cut into 1/4-inch-thick rounds (1 cup)
1 tbls olive oil
1/2 cup white beans
1 small clove garlic, minced (1/2 tsp)
1/2 tsp red chili sauce, such as sriracha*
2 8-inch whole grain tortillas
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves

Preheat grill or broiler.  Toss together asparagus, bell pepper, squash, and oil on large baking sheet or flat grill basket.  Season with salt and pepper, if desired.  Grill or broil vegetables 4 to 6 minutes per side, turning once. 
Mash together beans, garlic, and chili sauce in small bowl until smooth.
Spread half of bean mixture over each tortilla.  Top each with 3 basil leaves, 1/2 cup roasted veggies, 4 onion slices, and 1/2 cup arugula.  Fold bottom third of tortillas over veggies, and roll up tightly, tucking in sides as you go.  Cut wraps in half on diagonal.  Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.

*Any chili sauce will do.

Makes 2 wraps
Per wrap:
Cals: 228
Protein: 11g
Total fat: 3g
Carbs: 51g
Chol: 0mg
Sodium: 419mg
Fiber: 8g
Sugars: 3g

LEMON PEPPER SHRIMP

Ever been to P.F. Chang's China Bistro Restaurant?  If not, treat yourself sometime--great food!  In the meantime, here's a recipe based on their Lemon Pepper Shrimp, which is fabulous. 
The green onions & bean sprouts make for a crunchy complement to the tender shrimp and the spicy-sweet sauce.  Serve over hot brown rice, if desired.
My family loved this dish--give it a try--I think you will, too!  And by the way, I think it would be delicious with chicken, too.

This recipe looks long and complicated, but it's really not. As with most Asian dishes, it helps to chop and measure everything in advance, as the cooking process moves along quickly.


Sauce:
1 tsp sesame oil (or oil of your choice)
2 tbls minced garlic
1/2 tsp minced ginger*
2 tsp cornstarch
3/4 cup water
1/3 cup reduced-sodium soy sauce
1/4 cup dark brown sugar, packed
2 tsp lemon juice
1 tsp coarse black pepper
1/4 tsp red pepper flakes (more or less to taste for heat)

Heat oil in saucepan over medium heat.  Mix water into cornstarch.  Saute garlic and ginger in oil for 15-30 seconds, being careful not to burn garlic.  Add cornstarch mix and all remaining sauce ingredients, and bring mixture to a boil.  Reduce heat; simmer 2-3 minutes.  Remove from heat and set aside.  Sauce may be made ahead of time; keep covered until ready to use.

*Note on mincing ginger root: A really easy way to keep ginger root handy is to freeze it in a ziploc bag.  When needed, simply grate it, still frozen, on a microplane zester.  No need to peel; just grate the amount needed, then replace ginger root, tightly wrapped, in freezer until next use.


About 5 to 10 minutes before ready to serve, cook the shrimp & veggies at the same time.

Shrimp:
1 lb medium or large raw shrimp, shelled and de-veined*
2-3 tbls cornstarch
2 tbls olive oil
4 thin lemon slices,quartered

Rinse and drain shrimp; shrimp should be damp but not wet.  Place shrimp in shallow bowl.  Sprinkle cornstarch over shrimp & toss well.  Allow to sit for 5 minutes to better absorb cornstarch. Meanwhile, heat oil in wok or skillet over medium-high heat until oil is hot & shimmers but does not smoke.  Add shrimp to skillet, shaking off excess cornstarch.  Discard any remaining cornstarch.  Stir-fry 3 to 4 minutes, until shrimp begins to brown.  Add lemon slices, and cook 1 minute more.  Add sauce to pan.  Toss gently to coat shrimp with sauce.  Cook for 1-2 minutes, or until sauce begins to thicken.  (If sauce thickens too much, remove shrimp, and thin with a bit of water.)

*HyVee now sells 1 lb. bags of frozen shrimp that are raw but already peeled and de-veined.  It's a huge time-saver, and the price is quite reasonable--around $6 or $7 when I bought it.  Simply thaw & cook!

Veggies:
1 tsp olive oil
6 green onions
11/2 cups bean sprouts*
salt & pepper, to taste

Heat oil in skillet over medium heat.  Cut just the bottom white parts off the green onions.  Leave about the next 4 inches intact.  Chop the remaining green tips into 1 inch strips.  In addition to these small green onion pieces, you should have 6 strips of green onions that each have about 3 stems sprouting from the base.  Rinse, drain, and pat bean sprouts dry.  When oil is hot, add green onions and bean sprouts to skillet.  Season with a dash of salt and pepper.  Stir fry for 2-3 minutes, or until green onions begin to soften.

*If you've never used bean sprouts before, I found them sold in a bag, located by the bagged coleslaw, etc.

Final Assembly:
Arrange green onion/bean sprout mixture on serving plate.  Pour shrimp and sauce over veggies.  Serve over brown rice, if desired.

ARTICHOKE SPAGHETTI SAUCE

This recipe was submitted by Bridget, and she highly recommends it.  It is from the cookbook: Vegetarian Times: Low Fat & Fast. http://www.vegetariantimes.com/product/53
I haven't made this yet, but I plan to.  It sounds really good & easy to make. Thanks, Bridget!

1/2 cup chopped onion
1 to 2 cloves garlic, minced
1/4 cup water
1 141/2-oz can diced tomatoes
1 14-oz can artichoke hearts in water,
  drained & chopped
1 cup water
1 6-oz can tomato paste
2 tbls sliced green olives (optional)
2 tsp brown sugar
2 tsp balsamic vinegar
11/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper

In a 3-quart saucepan, cook onion and garlic in water over medium-high heat.  Stir until onion is tender, about 5 minutes.  Stir in remaining ingredients; mix well.  Bring to a boil; reduce heat to low.  Simmer for 15 to 20 minutes.  Serve over hot cooked pasta of your choice.

Makes 5 cups; 10 servings

Per 1/2 cup serving (not including pasta):
Cal: 52
Protein: 2g
Fat: 0g
Carbs: 12g
Chol: 0g
Sodium: 338mg
Fiber: 3g

ZESTY SEAFOOD CHOWDER

Here's a hearty chowder that is quick and easy to make.  It's also quite tasty, with just the right amount of zestiness.  I made this tonight, and it sure hit the spot when I came home very cold and hungry.  It's a definite "make again" recipe. 
(See notes below the recipe for variation ideas.)

1 tbls olive oil
1 large yellow onion, chopped
2 stalks celery, chopped
4 carrots, sliced
4 oz mushroom, chopped (about 1 cup)
1 bay leaf
sea salt & black pepper, to taste
1/4 tsp cayenne pepper
1 tsp garlic, minced
8 oz bottle clam juice
8 oz low-sodium chicken broth
1 can fire-roasted tomatoes
8 oz Yukon Gold or new potatoes, cut into 1 inch
  chunks (about 3 small potatoes)
1/2 cup frozen corn
1/4 cup chopped fresh parsley
1 1/2 lbs seafood and/or fish of your choice
  (I used cod and shrimp)
Cajun seasoning, to taste
Additional fresh parsley, finely chopped, for garnish

In large saucepan, heat olive oil over medium heat.  When hot, add onion, celery, carrots and mushrooms.  Season with sea salt, black pepper, and cayenne to taste.  Saute for 6 minutes, or until vegetables are tender and onions are transparent.  Stir in the clam juice, chicken broth, tomatoes (including juices), and the bay leaf.  Bring to a boil.  Add the potatoes and corn.  Simmer 15 minutes, or until potatoes are fork-tender. 
Meanwhile, chop any large pieces of fish or seafood into bite-size pieces.  Season seafood with Cajun seasoning to taste. Add the seafood to the saucepan, and simmer 5 minutes.  Ladle chowder into serving bowls and garnish with parsley. 

Serves 4-6

NOTES: 

• A hearty bread is a delicious accompaniment.  If you shop at HyVee, try the "Take and Bake" brand artisan breads.  They are sooo good!  I especially love the Honey Whole Grain Baguette and the Multi Grain Ciabatta.
• HyVee also now has a 2 lb bag of frozen large RAW shrimp that is already peeled and de-veined.  It's hard to find raw shrimp already peeled, and it's a tremendous time-saver.  You can pull out the exact amount you need, and the price was good, too.

   
VARIATION IDEAS:

• If you would prefer a milder taste, eliminate the cayenne pepper and Cajun seasoning and substitute 1/2 to 1 tsp dried thyme. 
• Use all clam juice instead of half clam juice/half chicken broth.
• For less starch, eliminate the potatoes and corn.  Try substituting zucchini, cauliflower, kale, etc.
• In the summer, when tomatoes are plentiful, use fresh tomatoes.  You may need to add additional clam juice or broth, unless the tomatoes are quite juicy. 

CHICKEN ARTICHOKE BAKE

This dish takes about 20 minutes to put together and then bakes for 45 minutes, leaving time to relax before dinner!  Pairs nicely with fresh steamed green beans (such as these: http://balanced4fitness.blogspot.com/2009/09/lemon-pepper-green-beans.html )or a nice spinach salad.

1.5 lbs skinless, boneless chicken breast
1 slice whole wheat bread, or 1/2 cup bread crumbs
salt and pepper to taste
1 tsp garlic powder
1 tbls olive oil
1 14.5 oz can low sodium chicken broth
1 lb mushrooms, sliced
1 14.5 oz can artichokes, drained and quartered
1/2 cup grated Parmesan

Trim fat from chicken, and cut breasts into 4 to 6 pieces.  If breasts are very thick, slice in half horizontally. 
Heat olive oil in skillet over medium heat. Preheat oven to 350˚.
Process bread in food processor or blender until fine crumbs, or simply use prepared bread crumbs.  Place bread crumbs in shallow dish, and add salt, pepper, and garlic powder.  Mix well. Dip chicken breasts in bread crumbs, shaking off excess. 
Cook chicken in skillet, turning every 2 to 3 minutes.  Cook until browned on both sides, about 10 minutes.  Remove chicken from skillet and place in 9x12 baking dish.  Pour broth into skillet.  Bring chicken broth to a boil, stirring to loosen any browned bits from skillet.  Add mushrooms and artichokes to baking dish of chicken.  Pour broth over chicken and vegetables.  Bake, uncovered, 45 to 60 minutes, until sauce is a dark golden brown and chicken is tender when pierced with a sharp knife.  Five minutes before removing from oven, sprinkle with Parmesan cheese.
Serve over pasta or brown rice if desired.

Cals: approximately 350
Protein: 48g
Fat: 11.5g
Fiber: 7g
Carbs: 18g

DILLED TILAPIA WITH JULIENNE VEGETABLES

This recipe is contributed by Bridget B.  It calls for a Pampered Chef prepared spice mix: All-Purpose Dill Mix.  In case you don't have any, here is a recipe to make your own:
Mix together:
11/2 tbsp dried parsley flakes
11/2 tbsp dried minced onion
1/4 tsp dried dill weed
1/2 tsp seasoned salt
OR, to keep it simple, substitute 1/4 tsp dill weed for each of the 1/2 tsp dill mix requirements in this recipe.

Vinaigrette
1/4 cup dry white wine, such as Sauvignon Blanc
2 tbls fresh lemon juice
2 tbls olive oil
2 cloves garlic, pressed
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix

Whisk all ingredients together in small bowl; set aside.

Vegetables and Tilapia
2 large zucchini
1 medium carrot, peeled
1 small red bell pepper
4 tilapia fillets (salmon may be substituted)
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
1/4 tsp coarsely ground black pepper
Olive oil

Heat grill (or broiler) to med-high heat. 
Cut zucchini and carrot into julienne strips. (Pampered Chef makes a Julienne Peeler which can be used.) 
Slice red pepper into thin strips.
Place vegetables into large microwave-safe bowl with a lid and set aside.
Season tilapia with salt, dill mix and black pepper; lightly spritz with olive oil.  Grill tilapia, covered, 3 minutes or until grill marks appear.  Carefully turn tilapia over; grill 3-4 minutes, or until tilapia flakes easily with a fork.
Meanwhile, microwave vegetables (may be steamed, if you prefer), covered, on high for 3-4 minutes or until crisp-tender.  Microwave vinaigrette on high 1 to 2 minutes, or until mixture comes to a boil.  Divide vegetables evenly among serving plates.  Top with tilapia, and drizzle with warm vinaigrette. 

4 servings

PERFECT HARD-BOILED EGGS

OK--This definitely will not be the most exciting post, but I hope it will come in handy.  I like to keep hard-boiled eggs on hand now and then--They make for a nutritious and fairly satisfying snack.
Do you ever make hard-boiled eggs and then lose half of the egg white while trying to peel it?  Do you ever end up with an unattractive green ring around the yolk?  This method will solve both problems.

Place about 6 eggs in a 1-quart saucepan.  Ideally, the eggs will fit rather snugly inside the saucepan so that they do not roll around and crack while boiling.  Cover with cold water.  Place pan, uncovered over high heat.  Bring to a boil.  Cover, and reduce heat to simmer.  Simmer at a low boil for 15 minutes.  Immediately remove from heat, and carefully pour water out of the saucepan.  Run cold water over the eggs for 30 seconds to 1 minute.  --Just long enough to make the eggs cool enough to handle.  Drain eggs.  Remove 3 of the eggs & set aside.  Shake remaining 3 eggs in pan to thoroughly crack shells.  Then peel each egg, rinsing under water.  Shells should remove easily.  Repeat with remaining 3 eggs, and you're done!  Refrigerated hard-boiled eggs can safely be kept for up to a week.  If you peel before storing, keep in a covered container.