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Grilled Vegetables with Sun Dried Tomato Vinaigrette 4 sundried tomatoes, in oil, chopped
1/4 cup
red wine vinegar 3 garlic cloves, smashed
2 tablespoons basil chiffonade
1/2 cup olive oil
Salt and freshly ground pepper
2 portobello mushrooms, cleaned and stems removed
1 small head fennel, quartered
4 artichokes, cleaned and quartered
1 yellow zucchini, quartered
1 green zucchini, quartered
1/4 cup olive oil
Salt and freshly ground pepper
Place tomatoes, vinegar, garlic and basil in a blender and blend until smooth. Slowly add the olive oil until emulsified. Season with salt and pepper to taste. Preheat grill. Brush the vegetables with olive oil and season with salt and pepper to taste. Grill until cooked through. Arrange on a platter and drizzle with tomato vinaigrette.
Shrimp Scampi with Roasted Asparagus
Shrimp Scampi:
4 teaspoons olive oil
12 medium-size garlic cloves, crushed
1 cup dry vermouth
2 cups diced tomatoes
1 1/2 pounds large shrimp, shelled and deveined
1 cup chopped fresh parsley
Several drops hot pepper sauce
Salt and freshly ground black pepper, to taste
Heat the olive oil in a nonstick skillet over medium-high heat. Saute the garlic for a few seconds, then add the vermouth and tomatoes. Cook 5 minutes. Add the shrimp and parsley, and cook 3 minutes, or until shrimp are pink. Season with hot pepper sauce, salt and pepper, to taste. Divide between 4 plates and serve.
Roasted Asparagus:
1 pound fresh asparagus
1 tablespoon, plus 1 teaspoon olive oil
Salt and freshly ground black pepper, to taste
Preheat oven to 400 degrees. Cut or snap off the 1-inch fibrous stem on the asparagus and discard. Slice the remaining asparagus into 2-inch pieces (you should have about 5 cups). Line a baking tray with foil and spoon the oil onto the foil. Sprinkle the oil with salt and pepper. Add the asparagus and roll in oil, making sure all the spears are coated with the oil and seasonings. Spread the asparagus into a single layer and roast in the oven for 5 minutes. Roll the asparagus in the oil to recoat and roast 10 more minutes for thick spears, 5 more minutes for thin ones. Remove from the oven and serve with the shrimp.
Italian Greens:
8 cups washed, ready-to-eat, Italian-style salad greens
1 tablespoon, plus 1 teaspoon no-sugar-added oil and vinegar dressing
Salt and freshly ground black pepper, to taste
Place the salad in a bowl and drizzle with the dressing. Season with salt and pepper. Toss well and serve.
Giant Stuffed Mushrooms Extra-virgin olive oil, for liberal drizzling, plus 1/4 cup
5 large portobello mushroom caps
2 tablespoons finely chopped fresh rosemary leaves, a couple of sprigs
Salt and pepper
1 cup diced, stale chewy bread
2 plum tomatoes, chopped
2 ribs celery from the heart with green tops, very thinly sliced
1/2 small onion, chopped
Couple handfuls flat-leaf parsley, leaves chopped
1 lemon, juiced
Small chunk Parmigiano-Reggiano, to shave on salad
Preheat grill pan over medium-high heat.
Drizzle extra-virgin olive oil over 4 mushrooms and season with rosemary and salt and pepper. Grill 5 minutes on each side then remove from grill.
While the portobellos cook, cut the remaining portobello into 4 thick slices then thinly slice each piece across. Mix the shaved fresh mushrooms with bread, tomatoes, celery, onion and parsley and dress the salad with the juice of 1 lemon and about 1/4 cup extra-virgin olive oil. Toss and season the salad with salt and pepper, to taste.
Top grilled mushrooms with mounds of the salad and shavings of Parmigiano-Reggiano
Spaghetti Squash with Lemon and Capers 2 large spaghetti squash
4 tablespoons extra-virgin olive oil
Salt and pepper
8 tablespoons sweet butter
2 tablespoons capers, drained
1/4 cup diced zucchini (rind only)
1/4 cup diced red bell pepper
4 tablespoons fresh lemon juice
4 tablespoons chopped parsley leaves
1/4 cup julienne tomato concasse (peeled and seeded)
Preheat the oven to 400 degrees F.
Cut both squash in 1/2 lengthwise and scoop out all seeds. Rub them inside and out with the oil and season with salt and pepper.
Place the squash cut side down on a sheet pan or cookie sheet and cover with foil. Place in the oven and cook until the rind is slightly soft or gives with a little pressure, about 20 minutes. When they are done, scrape the meat out with a fork and reserve, keeping warm.
In a hot skillet, melt the butter and continue to cook until dark brown. Add the capers, zucchini, and bell pepper to stop the butter from cooking any further, and cook, stirring, until tender. Stir in the lemon juice and parsley and season with salt and pepper.
In a large mixing bowl mix the squash, butter sauce, and tomatoes and serve.
Grilled Chicken Caesar 1/4 cup pasteurized egg product
1 clove of garlic, minced (about 1/2 teaspoon)
1 1/2 teaspoons anchovy paste
1/2 teaspoon Dijon mustard
1/4 teaspoon Worcestershire sauce
2 tablespoons lemon juice
2 tablespoons olive oil
1/4 cup finely grated Parmesan
Salt and freshly ground black pepper
6 cups coarsely torn romaine lettuce
2 cups of baby spinach leaves
2 cups of whole-grain croutons
4 grilled chicken breast halves (about 4 ounces each), sliced
In a small bowl, whisk together the egg product, garlic, anchovy paste, mustard, Worcestershire sauce and lemon juice. Slowly add the olive oil in a steady stream, whisking the whole time. Stir in the Parmesan and season with salt and pepper.
In a large bowl, toss the dressing with the lettuce and spinach until well coated. Add the croutons and toss to combine. Divide the salad onto 4 plates and top each plate with grilled chicken slices.
Teriyaki Pork Tenderloin 2 tablespoons low-sodium soy sauce
1 tablespoon canola oil
1 tablespoon brown sugar
1 tablespoon dry sherry
1 tablespoon rice vinegar
1 garlic clove, crushed with a garlic press or minced
1/2 teaspoon finely grated fresh ginger
Pinch red pepper flakes
1 pound pork tenderloin
Combine the soy sauce, oil, sugar, sherry, vinegar, garlic, ginger and red pepper flakes, and stir until the sugar dissolves. Transfer to a resealable plastic bag and add the pork tenderloin. Seal the bag and marinate the pork in the refrigerator, turning once, for 1/2 hour, or up to 8 hours.
Preheat the broiler. Place the pork on a roasting pan and broil for 15 minutes, turning once.
Chicken Cacciatore 4 skinless chicken breast halves on the bone, about 2 pounds
Salt and freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon of dried oregano
1/8 teaspoon red pepper flakes or more, to taste
Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper. Heat the oil in a saute pan over moderately high heat. Brown the chicken on both sides, about 8 minutes. Transfer the chicken to a plate and set aside. Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.
Whole-wheat Pasta Salad with Walnuts and Feta Cheese 8 ounces whole-wheat fusilli or other spiral shaped pasta
1/2 cup walnut pieces or halves
1/2 cup crumbled feta cheese
1/2 cup diced red onion
1 1/2 cups chopped baby spinach leaves
2 tablespoons walnut oil
2 tablespoons red wine vinegar
1 clove garlic, minced (about 1/2 teaspoon)
1/2 teaspoon Dijon mustard
Salt and pepper
Cook the pasta according to the directions on the package. Drain the pasta, rinse it under cold water, and put it in the refrigerator to chill.
In a dry saute pan, toast the walnuts over a medium-high flame until they are fragrant, about 2 minutes. Set the walnuts aside to cool then chop them coarsely.
In a large bowl, toss together the chilled pasta, walnuts, feta cheese, onion, and spinach. In a small bowl whisk the oil, vinegar, garlic and mustard. Pour the dressing over the pasta salad and toss to combine. Season with salt and pepper, to taste.
Macaroni and 4 Cheeses
Cooking spray
1 pound elbow macaroni
2 (10-ounce) packages frozen pureed winter squash
2 cups 1 percent lowfat milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
2 ounces Monterey Jack cheese, grated (about 2/3 cup)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons grated Parmesan
2 tablespoons unseasoned bread crumbs
1 teaspoon olive oil
Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, Jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.
Poached Salmon with Lemon Mint Tzatziki2 cups dry white wine
2 cups water
2 bay leaves
2 sprigs flat-leaf parsley
2 lemons, unpeeled, sliced
1 (2 pound) salmon fillet with skin
1 scallion, top only, thinly sliced
1 cup Lemon Mint Tzatziki, recipe follows
Put the wine, water, bay leaves, parsley and of the sliced lemons into a large deep skillet and bring to a simmer.
Add the salmon, skin side down. Add more water, if necessary, to cover the salmon. Cover the skillet and simmer over a low heat until the fish is just cooked through, about 8 minutes.
Transfer the fish to a plate, cover it and chill it completely in the refrigerator, about 3 hours.
To serve, peel the skin from the fillet and scrape away any brown flesh. Put the fish on a serving plate, garnish with scallion and the remaining lemon slices. Serve with Lemon Mint Tzatziki.
Lemon Mint Tzatziki:
1 cup non-fat yogurt
1 English cucumber
1 teaspoon olive oil
2 teaspoons lemon juice
1/2 teaspoon minced garlic
1/4 teaspoon lemon zest
1 tablespoon finely chopped mint leaves
Salt and pepper
Line a strainer with paper towel and put the strainer over a bowl. Put the yogurt in the strainer and place it in the refrigerator to drain and thicken for 3 hours.
Seed and coarsely grate the cucumber. Drain it well. In a medium bowl, stir together the thickened yogurt and olive oil. Stir in the cucumber, lemon juice, garlic, zest and mint. Season with salt and pepper, to taste, and serve.
Fettuccini Bolognese 3/4 pound whole-wheat fettuccini
1 tablespoon olive oil
1 small onion finely chopped (about 1 cup)
2 carrots, finely chopped (about 1/2 cup)
2 stalks celery, finely chopped (about 1/2 cup)
8 ounces mushrooms, finely chopped
3 cloves garlic, minced
1 pound lean ground beef (90 to 95 percent lean)
2 tablespoons fresh thyme leaves or 2 teaspoons dried
2 (14 1/2-ounce) can no salt added diced tomatoes with juice
1/2 cup low-sodium chicken broth
1/4 cup fat-free evaporated milk or regular whole milk
Salt and pepper to taste
1/4 cup grated Parmesan
Set a large pot of water on the stove to boil, and cook the fettuccini according to the directions on the box.
In the meantime, heat the oil in a large skillet over a medium-high heat. Add the onion, carrots, and celery and cook for 5 minutes, stirring occasionally. Add the mushrooms and cook for 5 minutes more, stirring occasionally. Add the garlic, ground beef, and thyme and cook until the meat is browned, breaking it up into small pieces as it cooks, about 5 minutes.
Stir in the tomatoes and broth and cook for 5 minutes, or until sauce is thickened. Stir in the milk and cook for 1 minute more. Season with salt and pepper.
When the pasta is done, drain it, put it back in the pasta pot, add the sauce and stir the sauce and pasta together. Put into serving bowls and top with Parmesan cheese.
The EatingWell Cobb Salad 3 tablespoons white-wine vinegar
2 tablespoons finely minced shallot
1 tablespoon Dijon mustard
1/4 teaspoon salt
1 teaspoon freshly ground pepper
3 tablespoons extra-virgin olive oil
10 cups mixed salad greens
1/2 pound shredded cooked chicken breast (1 large breast half) (see Tip)
2 eggs, hard-boiled, peeled and chopped (see Tip)
2 strips bacon, cooked and crumbled
2 medium tomatoes, diced
1 large cucumber, seeded and sliced
1 avocado, diced
1/2 cup crumbled blue cheese (optional)
Whisk vinegar, shallot, mustard, salt and pepper in a small bowl to combine. Whisk in oil until combined. Place salad greens in a large bowl. Add half of the dressing and toss to coat.
Divide salad greens among 4 plates. Arrange equal portions of chicken, egg, bacon, tomatoes, cucumber, avocado and blue cheese (if using) on top of the lettuce. Drizzle the salads with the remaining dressing.
TipsTo poach chicken breast:Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.