Friday, October 5, 2007

Parmesan Glazed Chicken

  • 2 chicken breast halves
  • salt and pepper to taste
  • 2 Tbsp grated Parmesan or Romano cheese
  • 2 Tbsp dry white wine or sherry (or substitute chicken broth)

1. Preheat the oven to 375°F. Line a baking pan with heavy foil.
2. Arrange the breasts in a single layer on the baking pan. Sprinkle them with the salt and pepper.
3. In a small bowl, make a paste of the Parmesan or Romano and broth, spread it evenly over the tops of the chicken.
4. Bake the breasts on the top shelf of the oven for 35 to 45 minutes, or until the chicken is glazed and browned and the juices are clear when the breast is pierced with a fork. Serve hot or cold.

Robyn's notes: easy but not exciting. I served with brown enriched rice for him and 4cheese rice for me, plus a Greek salad on the side for him.

Thursday, October 4, 2007

Vegetarian Chili

Yield is 6-8 either make for a crowd or freeze portions
  • 1 large onion
  • 2 garlic cloves
  • 3 large celery stalks
  • 3 large carrots
  • 1 small head cauliflower
  • 2 Tbsp corn oil
  • 1 tsp chili powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp ground cumin
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 (15oz) can ready-cut tomatoes
  • 1 (8oz) can tomato sauce
  • 1/2 C uncooked rice
  • 1 C water
  • 1 (28oz) can red kidney beans
1. Peel the onion and chop it into 1-inch pieces. Peel and finely chop the garlic. Wash the celery stalks, trim and discard the ends and cut the stalks into 1/2-inch slices. Set aside.
2. Peel the carrots, trim and discard the ends and cut the rest into 1/4-inch slices. Set aside.
3. Remove and discard the cauliflower leaves by cutting across the base of the cauliflower, being careful not to cut into the white buds. Cut out and discard most of the core. Break the remaining cauliflower into 5 or 6 sections. Cut the large ones into 2 or 3 bite-size pieces and leave the small ones whole. Set aside.
4. Heat the oil in a large pot over medium heat. Add the onion, garlic, and celery and cook for 1 minute, stirring frequently. Stir in the chili powder, oregano, basil, cumin, salt and black pepper.
5. Add the carrots, cauliflower, tomatoes and their liquid, tomato sauce, rice and water. Drain the kidney beans, discarding their liquid. Add the beans to the pot and mix thoroughly.
6. When the mixture begins to bubble, turn down the heat to low, cover the pot, and cook, stirring every 10 minutes or so, for 20 to 25 minutes, or until the rice is soft. Taste before serving. It will look like a vegetable stew. Serve immediately.

Robyn's notes: faster and easier than it looks, he really liked it

Wednesday, October 3, 2007

Tuna Salad Monterey

  • 2 Tbsp nonfat plain yogurt
  • 1 Tbsp mustard dressing (see notes, below)
  • 1 Tbsp lemon juice
  • 3.25 oz canned water-packed tuna
  • 1/2 C diced celery
  • 1/4 C diced cucumbers
  • 1/4 C diced sweet red peppers
  • 1 Tbsp finely diced red onions
  • 3 Kalamata olives, pitted and quartered (optional)
1. In a medium mixing bowl, whisk together the yogurt, mustard dressing and lemon juice.
2. Drain the tuna and add it to the bowl. Stir in the celery, cucumbers, peppers, onions and olives (if using). Serve immediately.

Robyn's notes: if you don't have mustard dressing (I didn't), substitute equal parts nonfat plain yogurt and prepared Dijon mustard.

Tuesday, October 2, 2007

Mediterranean Vegetable Soup

  • 1 large onion
  • 2 Tbsp olive oil
  • 1 large potato
  • 1 medium zucchini
  • 2 C water
  • 1 (15oz) can ready-cut tomatoes
  • 10 strands uncooked spaghetti
  • 1/4 C fresh or frozen (not thawed) peas
  • 3 garlic cloves
  • 1 tsp dried basil
  • 1/8 tsp black pepper
  • dash salt
  • 1 large egg
  • grated parmesan cheese

1. Peel and thinly slice the onion. Heat the oil in a medium-size pot over medium heat. Add the onion and cook for about 5 minutes, stirring occasionally, until it begins to soften. While it is cooking, peel the potato and cut it into 1/2 inch cubes.
2. Add the potato to the pot and continue cooking for another 5 minutes, stirring occasionally. The potato will begin to soften, and the onion will be very soft. While the potato is cooking, wash the zucchini, trim and discard the ends and thinly slice.
3. When the onion/potato mixture has cooked for 10 minutes, add the zucchini, water and all but 4 chunks of the tomatoes, leaving these pieces and the juice in the can for use later in the recipe.
4. Break the spaghetti into 2 inch pieces, add to the pot and stir. Return the soup to a boil over high heat. Turn down the heat to medium-low and cook, covered, for 5 minutes. Add the peas and cook for another 5 minutes.
5. While the peas are heating, peel and finely chop the garlic and add to the tomato chunks and juice in the can. Add the basil, black pepper, salt and egg to the can, beat thoroughly and set aside.
6. When the soup has finished cooking, add 3 Tbsp of hot soup to the can containing the tomato mixture and stir. Add the can contents to the soup. Heat for 1 minute, stirring constantly, just until the soup thickens. Remove from the heat, ladle into bowls, sprinkle with Parmesan cheese and serve.

Robyn's notes: I had tomato soup today, but he really liked this. He doesn't like his potatoes peeled, so I left the skin on when I cut it up.