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.

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

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

GARLIC KALE

This is a very different and tasty side dish.  The recipe is from the American Heart Association's Quick & Easy Meals cookbook.  Kale is rich in antioxidants, is a known anti-inflammatory, and contributes to a reduction in unhealthy cholesterol.  
It's a snap to prepare.  I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well. 
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great.  Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing).  I rinsed and dried it & then coarsely chopped the entire bunch.  (Cut out the tough stalks and discard them, or save them for soups.)  It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.

2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan.  Cook the onion for 3 minutes, or until soft, stirring frequently.  Stir in the garlic.  Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs.  Cook for 2 to 3 minutes, or until lightly brown, stirring frequently.  Transfer this mixture to a small bowl. 
In the same skillet, stir together the kale and chicken broth.  Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally.  Add additional broth if necessary. 
Stir the bread crumb mixture into the kale.  Serve immediately.

Serves 6 (1/2 cup serving)

Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
  Fiber: 2g
  Sugars: 2g
Protein: 3g

ROASTED CARROTS WITH FRESH THYME

Have you ever used fresh thyme when cooking carrots?  If not, give this recipe a try.  The fresh thyme gives an entirely different flavor than that of the dried variety.  Roasting the carrots brings out their sweetness, and the combination makes for a wonderfully flavorful Autumn side dish.

2 lbs carrots, peeled & sliced on diagonal about 1/4" thick
2 tsp olive oil
1 tsp butter, melted
2 tsp fresh thyme leaves
salt and pepper to taste

Preheat oven to 400°F.  Mix olive oil, butter & thyme in large bowl.  Add carrots and toss to coat. Spread carrots in single layer on large rimmed baking sheet. Sprinkle with salt and pepper as desired.  Roast until carrots are tender and lightly browned, stirring occasionally, about 40 minutes.

Serves 6
Per serving:
Cal: 82
Fat: 2.5g
Chol: 2mg
Carbs: 14.7
  Fiber: 4.4g
  Sugars: 7.2g
Protein: 1.4g

FALL VEGETABLE MEDLEY

This recipe is from the executive chef, Mark Webster, at the New Theatre Restaurant. If you've never been, the food is absolutely delicious--I highly recommend it!
I really enjoyed this dish, and I decided to ask the chef for some pointers on making it at home.  He very graciously gave me the entire recipe.  I am sharing as it was given to me, and then I've made some notes in black in parenthesis as to a few minor changes that I made. 
Hope you enjoy it as much as I do!

1.5 lb. butternut squash, peeled, seeded, and cut into large dice
1 lb. baby carrots
1 medium yellow onion, peeled and diced
2 red bell peppers, seeded and cut into julienne strips
1 tbls canola oil (I used olive oil)
3 oz brown sugar  (I reduced this to 3 tbls)
1/4 tsp cinnamon
3/4 tsp kosher salt (I reduced this to 1/2 tsp & used sea salt)
1/2 tsp black pepper, butcher grind
2 tbls white balsamic vinegar  (I used red balsamic vinegar)
2 oz maple syrup  (I used 1.5 oz maple syrup)
Italian parsley for garnish

• Peel squash and seed, cut into large dice, and steam for 2-3 minutes.  (I microwaved the squash for 1-2 minutes first in order to make it easier to cut the skin off. Cut into 1-2 inch dice.  After steaming, place squash in large bowl and set aside.)
• Steam baby carrots for 10 minutes. (Add to bowl of squash.)
• Preheat oven to 400.  Combine carrots, squash, red peppers, brown sugar, salt, and pepper in bowl and toss together.
• Place on a sheet pan that has been lightly sprayed with pan spray, and bake in oven for 45 minutes.  (I lined the pan with foil.)
• Meanwhile, caramelize onion:  Heat oil in skillet over medium high heat.  Add onion and allow to caramelize (brown, but do not burn).  (Stir occasionally. I reduced heat to med-low after the first 5 minutes, as the onion was browning too quickly.  Onions took about 10-15 minutes to cook.)  Right before finishing, add the vinegar and syrup to the onion. The onions may be prepared the day before and refrigerated.
• As soon as the squash, carrots, and peppers come out of the oven, toss with caramelized onions (taste for seasoning adjustments).
• Lightly garnish with chopped Italian parsley before serving. 

MEXICAN BEAN SALAD

This salad is really, really good, and it's very different, too.  It's definitely healthy--loaded with 3 kinds of beans that are rich in protein and fiber, crisp veggies, and heart-healthy olive oil.  It makes a perfect warm-weather meal (no cooking!), or serve it as a side dish anytime. Yummy!


1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can dark kidney beans, rinsed and drained
1 (15 oz) can cannellini beans, rinsed and drained
1/2 green bell pepper, diced
1 red pepper, diced
10 oz frozen corn (no need to thaw or cook)
1 small red onion, minced
1/4 cup olive oil*
1/4 cup red wine vinegar*
2 tbls lime juice
1 tbls lemon juice
1 tbls sugar
1 tsp sea salt
4 cloves garlic, minced
1/4 cup fresh cilantro, chopped
1/2 tbls ground cumin
1/2 tbls black pepper
1/2 tsp hot pepper sauce (more or less, to taste)

*If you prefer less dressing, reduce vinegar & olive oil to 1/8 cup each.

Dressing:
In medium bowl, whisk together red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper, and hot pepper sauce. Once sugar has dissolved, whisk in olive oil gradually until all ingredients are well-incorporated.  Allow dressing to set at room temperature. 

Salad:
In large bowl, combine beans, green & red pepper, corn, and red onion. Toss well.

Pour dressing over veggies, and mix well.  Serve chilled or at room temperature.  Refrigerate any leftovers.

Serves 10.

CAPRESE SALAD

This is such a great summer salad, because it takes advantage of the delicious summer tomatoes, cucumbers, & basil.  It calls for Balsamic Vinaigrette for the dressing, but feel free to substitute the dressing of your choice.  Be sure to use fresh mozzarella cheese.  It can be found in ball-shaped packages in the deli section.  These make main-dish sized salads, but the recipe is easily adjusted for quantity.

Serves 4

Balsamic Vinaigrette:
1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)

Combine all vinaigrette ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.

Salad:
Approximately 6 cups romaine lettuce, chopped into bite-size pieces
4 large tomatoes, chopped into small chunks
4 fresh basil leaves, sliced very thin
1/2 cucumber, cut in half lengthwise & then slice paper-thin
1/2 red onion, sliced paper-thin
4 oz. fresh mozzarella cheese, diced
Crusty bread, torn into bits--optional

Divide all ingredients equally among four salad bowls, layered in order given. 
Drizzle Balsamic Vinaigrette over top.  If adding bread pieces, add them after the dressing, as the bread will absorb a lot of the dressing.

ASIAN QUINOA - Vegetarian Recipe

1 cup water
1/2 cup quinoa
2 Tbsp. rice vinegar
2 Tbsp. plum sauce
2 garlic cloves, minced
1 tsp. grated fresh ginger root
1 tsp. sesame oil
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes
1 medium sweet red pepper, chopped
1/2 c sliced water chestnuts, chopped (I substituted celery which tasted fine)
1/2 c. fresh sugar snap peas, trimmed and halved (frozen is fine)
2 green onions, thinly sliced
2 scrambled eggs (optional)

In a large saucepan, combine the first nine ingredients, bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat. Add the remaining ingredients. Fluff with a fork. Cover and let stand for 10 minutes. I like to scramble the eggs separately and add at the last minute. Makes 3-4 servings.

CHOPPED SALAD WITH BEANS

This recipe is based on a Bobby Flay recipe--just a few minor changes (less oil & cheese, more beans). Serve it as a main course or as a side dish.  I made it tonight for the first time, and I really enjoyed it. I used grape tomatoes instead of the beefsteak, and it gave it a pleasantly sweet flavor. Also, I could not find white cheddar, so I used all Monterey Jack. Hope you enjoy this, too!

1/4 cup balsamic vinegar
1 heaping tbls Dijon mustard
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 cup olive oil
3 cups romaine lettuce, finely chopped
2 ripe beefsteak tomatoes, seeded & diced
(I used grape tomatoes, quartered)
1/2 can red beans, rinsed & drained
1/2 can garbanzo beans, rinsed & drained
1/2 cup Nicoise olives, chopped
(I used a small can of sliced black olives)
1/2 cup Monterey Jack cheese, cubed
1/2 cup white cheddar cheese, cubed
Crumbled corn chips &
Fresh chives, chopped, for garnish

Whisk vinegar, mustard, salt, & pepper until smooth. Whisk in oil, & blend until emulsified. In serving bowl, toss lettuce, tomatoes, beans, olives, & cheeses. Garnish with corn chips & chives. Serve balsamic vinaigrette on the side. I found I needed very little dressing. It is very good & flavorful, but a little went a long way.

Serves 4

SPINACH SALAD WITH GOAT CHEESE FRITTERS

When I was in St. Louis recently, my son took me to an Italian restaurant that was really good. Of all things, I had a spinach salad that was possibly the best salad I have ever had. I have tried my best to recreate it, & I think that I've come pretty close. This should be called a "dessert salad"! I hope you enjoy it as much as I do. This calls for a Balsamic Vinaigrette dressing. I usually do not care for Balsamic Vinegar, but I thorougly enjoyed it in this dish. The combination of sweet & tart, crunchy & soft, and cold & warm really makes this salad unique and absolutely delicious. Try it, & let me know what you think!

Tips:
*Make candied walnuts, dressing, and fritters ahead of time.
*Refrigerate fritters for at least 15 minutes before cooking, and cook them right before you are ready to serve salads.
*Have individual salads assembled & ready to serve by the time the fritters are finished cooking.

Serves 4

Goat Cheese Fritters: One log of goat cheese, cut into 4 rounds about 1/4" or so thick (available in deli section of grocery store but may be called "chevre" or "chavrie"; be sure to buy the plain goat cheese, not the seasoned variety) You will not use the whole log.
1/2 cup finely ground plain bread crumbs (not Italian), pre-packaged, or make your own by grinding a slice or two of dry bread in a blender
1 egg whisked together with 1 tbls water
2 tsp olive oil

Place bread crumbs & egg mixture in 2 separate shallow dishes. With your (clean, please) hands, gently press goat cheese rounds to flatten slightly. Dip each round in egg mix, coating well, and then dip in bread crumbs. Cover thorougly with crumbs, pressing crumbs gently into cheese round. Place rounds on waxed paper & refrigerate for 15 minutes-1 hour. When ready to cook, heat olive oil in small skillet over medium to med-high heat. When hot, add goat cheese rounds. Fry on one side for 3-4 minutes, and then turn very gently & cook on other side for another 3-4 minutes until golden brown on both sides. Remove from heat & place on top of salads. Serve immediately.

Candied walnuts:
2 tbls Turbinado or brown sugar
1/2 cup walnuts, broken in half

Heat sugar in a small nonstick skillet over medium heat, stirring occasionally. While heating, lay out a sheet of waxed paper. Once sugar is completely melted, turn off heat & immediately add walnuts, stirring constantly. Once walnuts have been thoroughly coated, spread them out onto the waxed paper. Quickly separate them a bit with the spoon you've been using. Allow them to cool completely, then break them apart into smaller pieces. (Try not to eat them all before you finish the recipe.)

Balsamic Vinaigrette: 1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)

Combine all ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.

Assembly:
One (maybe more) 10-oz bag baby spinach (or desired amount to fill plates)
4 tbls dried cranberries or dried cherries
4 tbls green onion (green part only), sliced thin OR 4 very thin slices of red onion, rings separated

Fill each plate with spinach leaves. Sprinkle about 1 tbls dried cranberries or cherries on top of each salad. Sprinkle 1-2 tbls walnuts over each salad. Follow with green or red onion over each. Place 1 warm goat cheese fritter on top of each salad. Drizzle with Balsamic vinaigrette, or serve vinaigrette on the side. Serve immediately.

COLORADO CARROTS

Here's a carrot side dish with a tasty and unique blend of flavors. It's very quick to throw together, too!

Serves 4

6 to 8 carrots, sliced 1/4" thick
2 tbls brown sugar
1/4 cup orange juice
1/4 tsp lemon pepper
1/4 tsp cumin
1/2 tbls butter

Preheat oven to 375˚. Spray a shallow baking dish with cooking spray. Place carrots in dish. Combine remaining ingredients; heat in microwave or on stovetop until brown sugar is dissolved and butter is melted. Pour over carrots in dish; toss to coat carrots. Cover dish and bake for 35-45 minutes or until carrots are tender.

Per serving:
Cals: 75
Fat: 1.7g
Chol: 4mg
Carbs: 14.9g
Fiber: 2.6g
Sugars: 10g
Protein: 1g

ROASTED HERBED ASPARAGUS

To celebrate Spring, here's a deliciously simple asparagus recipe. This is very similar to the Roasted Asparagus recipe that Monica posted last year
( http://balanced4fitness.blogspot.com/2009/06/roasted-asparagus.html ), but the spicing is different, and it cooks uncovered. Try both! This recipe utilizes Herbes de Provence, which you can find jarred by Spice Island at most any grocery store. --A unique blend of spices, I especially like the lavendar in the Herbes de Provence. Try it on chicken, fish, and veggies.

Note for trimming asparagus
If you've ever wondered exactly how much of the asparagus stem to trim, try this method that I read about in Cook's Illustrated:
Hold a piece of asparagus about mid-stalk in one hand. With the other hand, hold the stem end of the stalk; bend this end downward until the stalk breaks. It will break easily at just the right spot to avoid waste & to also avoid cooking the tough portion of the stalk.

1 bunch of fresh asparagus (approximately 1 lb.)
1 to 2 tbls olive oil
1 tbls Herbes de Provence
Kosher salt to taste

Preheat oven to 400˚. Rinse & trim asparagus; pat dry. Line a baking sheet with foil (optional). Arrange asparagus, all stalks facing the same direction, on baking sheet. Sprinkle with olive oil & toss gently; it is easiest to toss with clean hands. Scatter Herbes de Provence over asparagus & again toss gently. Spread asparagus out into a single layer, and sprinkle with salt if desired. Roast, uncovered, for 12-14 minutes until tender when pierced with fork. No need to turn asparagus while cooking.
Serve immediately.

Serves 4
Cal: 80
Fat: 6.9g
Chol: 0mg
Carbs: 4.4g
Fiber: 2.4g
Protein: 2.5g

ROASTED VEGGIES

This is the perfect cold-weather vegetable dish--hearty, warm, and delicious. Roasting veggies brings out their full flavors & natural sweetness. You can easily add variety by using different vegetables and/or spices.
Some vegetables, such as carrots and potatoes, will take longer to cook. You can either pre-roast those veggies for 20 mins (if you do this, reserve a bit of the oil & spices to coat the veggies added later), or remove some of the veggies as they are done to your liking.

4-6 carrots, peeled and sliced to desired thickness (I like them in large chunks, but they will take about an hour to cook this way. You may want to pre-cook them a bit.)
1 red onion, cut into 8 pieces
1 stalk celery, sliced about 1/4" thick
1 red pepper, seeded & cut into 1" pieces
1 yellow pepper, seeded & cut into 1" pieces
4-6 Yukon Gold or new potatoes, halved
2 zucchini, sliced about 1/2" thick
8 oz mushrooms, whole or sliced
4 cloves garlic, minced or sliced thin
1 tbls olive oil
olive oil cooking spray
spices, to taste:
dried basil, salt, pepper, dried rosemary
(I use approximately 1-2 tsp basil, 1/2 tsp rosemary, 1/4 tsp salt, and 1/2 tsp pepper.)

Serves 8-10

Preheat oven to 400˚.
Wash & dry veggies. (Make certain that veggies are dry, or they will not brown properly.) In very large bowl, combine olive oil and spices. Break cut onion apart into single layers with hands. Add all veggies to bowl, and toss gently but thoroughly with hands or 2 large spoons. Spray large pan, such as a jelly-roll pan or a large, shallow casserole dish, with cooking spray. Spread veggies in pan in a single layer. Roast, uncovered, for about 25 minutes, then gently toss and/or turn veggies over in pan. Continue roasting, checking & gently tossing veggies every 10-15 minutes until nicely browned around some of the edges. Do not overcook, but veggies should pierce easily with a fork when done. If veggies seem to be drying out before they are done, you can spritz them with a bit more cooking spray, broth, or even apple juice. Total cooking time is usually 50-60 minutes.

Notes:
Other spices to try:
oregano, thyme, Italian seasoning, lemon pepper, marjoram

Other veggies to try:
sweet potatoes, cauliflower, cobbed corn, green pepper, green beans, asparagus.

When in a pinch for time, I've even micro-cooked the harder veggies, covered, with 1 tsp water until they just begin to soften (about 3 minutes). Then drain well, blot dry, and proceed with the recipe, adding oil & spices & roasting until done, about 30 minutes.
You can also increase oven temp to 425˚ to help speed cooking time.

Calories: Approximately 150 per serving

SPINACH, WHITE BEAN, & BACON SALAD

OK...I'm going to confess right here that I haven't actually tried this recipe yet! However, it sounds so yummy & foolproof that I'm going to go out on a limb & post it. This time of year, we're all so busy, & this sounds like a simple, healthy & deliciously different recipe. Warm salad--Perfect for this cold weather.

This recipe is from The Ultimate Christmas Book.

1 tbls olive oil
3 slices turkey bacon
12 oz fresh shitake mushrooms, stems removed, & caps thinly sliced
1 can white beans, rinsed & drained
1/2 cup low-sodium mixed vegetable juice*
2 tbls red wine vinegar
1 tbls Dijon mustard
salt & pepper, to taste
12 cups spinach, washed & blotted dry
1 yellow bell pepper, cut into thin 2" strips
1 red onion, cut in half & sliced thinly

Heat 1/2 of the oil in large skillet over medium heat. Add bacon & cook until crisp, about 5 minutes. Transfer bacon to paper towels to drain; blot to remove excess oil. When cooled, chop into 1" stips. Pour remaining oil into skillet & heat. Add mushrooms, & cook until tender, 5-10 minutes. Add beans, & cook until heated through, about 3 minutes.

Meanwhile, combine vegetable juice, vinegar, mustard, salt, & pepper in small bowl. Add to mushroom mixture, & bring to a boil.

In large serving bowl, combine spinach, bell pepper, red onion & bacon. Add the mushroom mixture to the salad, & toss well. Serve immediately.

*I'm assuming the veggie juice is V-8 or a similar product

(Based on 6 servings)
Approximately 160 calories per serving

BAKED ACORN SQUASH

This is such a simple recipe. I almost didn't post it, because I figured everyone has made some variation of it. But I love it, & I thought that you might enjoy a reminder to take advantage of all the lovely winter squash available now. As a bonus, they look great sitting on your counter waiting for you to cook them!

2 medium-sized acorn squash
salt to taste
2 tsp butter
2 tbls chopped pecans
2 tsp Turbinado sugar (or substitue brown sugar)

Preheat oven to 400˚. Heat each acorn squash in the microwave separately for 1 minute on high heat. Carefully cut each squash in half horizontally. Lightly salt each half of squash. Place squash cut-side down in casserole dish. Bake, uncovered, 30-35 minutes, till just beginning to be tender. Turn right-side up, and spread 1/2 tsp butter over each half. Top each half with 1/2 tbls pecans & 1/2 tsp of the sugar. Return to oven & bake another 10-15 minutes, until squash is tender & sugar has dissolved.

4 servings
Per serving:
Cals: 130
Carbs: 24g
Fiber: 3.5g
Protein: 2g

LEMON PEPPER GREEN BEANS

I bought the best green beans I have found in years today @ HyVee; they were so fresh! Hope you can find some, too & enjoy this simple side dish.
If possible, use Tone's sodium-free Lemon Pepper; it comes in a small green round container (less than 1 oz.). It is especially lemony & very yummy.
By the way, all of these measurements are approximate--I'm not really sure how much I use...

1 lb. fresh green beans
1/2 to 1 tsp lemon pepper
1/2 tsp garlic salt
2 tsp butter

Wash & trim green beans. Steam over boiling water, covered for 5-7 minutes, or till tender. (Or you can cook directly in a small amount of water, covered) Remove from heat & pour off water. Place green beans in bottom of the saucepan. Add butter, and shake spices over green beans. Toss gently, re-cover saucepan, & heat over low until butter is melted. Toss again & serve.

Serves 4

MANDARIN ORANGE SALAD

This is a delicious and very summery salad. Many of you may have had this before, but just in case you don't have a recipe, give this a try... This is a simple recipe, but start it a few hours before serving, so that you can chill the ingredients.

Serves: 6-10, depending on size of salad


SALAD:
10 cups spinach (or other lettuce) leaves (approx two 10-oz bags of spinach)
1 cup chopped celery
4 green onion w/tops, thinly sliced
1 can mandarin oranges (approx 8 oz), chilled

ALMOND TOPPING:
1/4 cup sliced almonds
1 tbls + 1 tsp sugar

Chill can of mandarin oranges in refrigerator. Mix together all dressing ingredients. Once sugar has dissolved completely, refrigerate dressing to chill. Prep & chill salad ingredients separately--no need to combine yet. To make almond topping: Heat sugar in small non-stick skillet until dissolved. Add almonds & toss until coated & crisp. Pour onto waxed paper, spreading mixture out a bit. Cool & break apart. Store at room temp until ready to use (try not to eat them yet!).
When ready to serve, drain mandarin oranges & toss w/other salad ingredients in large serving bowl. Shake or stir dressing well , pour over salad & toss. (Note: If this salad will be sitting for any length of time, you may wish to serve the dressing on the side to prevent it from becoming soggy.) Sprinkle almonds over all.

Nutrition (based on 6 svgs):
Cal: 160
Fat: 11.2g
Chol: 0
Sodium: 253mg
Carbs: 14g
Fiber: 2.5g
Protein: 2.8g

DRESSING:

1/4 cup olive (or other) oil

2 tbls cider vinegar

2 tbls sugar

1/2 tsp salt

1/4 tsp lemon pepper

1 tsp dried parsley

ROASTED ASPARAGUS

1 lb medium-sized asparagus
2 T extra-virgin olive oil
Salt & pepper, to taste
1 T chopped flat-leaf parsley and 2 lemons, halved (for garnish, optional)

Preheat the oven to 400 F. In a roasting pan, coat the asparagus with oil, salt and pepper. Arrange in a single layer, facing the same direction. Cover with foil and roast for 10 minutes. Remove foil; roast for 10 more minutes. Arrange on a platter; garnish with parsley and lemon halves.

Serves 4. Per serving: 80 calories, 5g carbohydrate, 2g protein, 7g fat, no cholesterol.

This is a recipe I clipped from Sunday paper a few years ago. It is easy and you will love it if you like asparagus.

MEDITERRANEAN CHOPPED SALAD

1 medium cucumber, peeled, halved lengthwise, seeded, and cut into 1/2 inch dice (1 1/4 c.)

1 pint grape tomatoes, quartered (about 1 1/2 c.)

Table salt

3 Tbls. extra virgin olive oil

3 Tbls. red wine vinegar

1 medium garlic clove, minced or pressed through garlic press (about 1 tsp)

1 (14oz) can chickpeas, drained and rinsed

1/2 c. pitted kalamata olives, chopped

1/2 small red onion, minced (about 1/4 c.)

1/2 c. roughly chopped fresh parsley leaves

1 romaine heart, cut into 1/2 inch pieces (about 3 cups)

4 oz. feta cheese, crumbled (about 1 c.)

ground pepper

1. Combine cucumber, tomatoes, and 1 tsp. salt in colander set over bowl and let stand 15 minutes.

2. Whisk oil, vinegar, and garlic together in large bowl. Add drained cucumber and tomatoes, chickpeas, olives, onion, and parsley; toss and let stand at room temperature to blend flavors,

5 minutes.

3. Add romaine and feta; toss to combine. Season with salt and pepper and serve.

Submitted by Mary Ellen Knop from July/August 2009 Cook's Illustrated magazine

Note from Pam:
  This has become one of my absolute favorite recipes of all time!  LOVE IT!!!  I always serve it as the main course, but it would make a fabulous side dish as well.