Friday, January 25, 2008

Meatball Stew

  • 2 portions Versatile Turkey Mix, thawed
  • 4 Tbsp flour
  • 4 tsp canola oil
  • 1 medium potato, peeled and quartered
  • 1 medium carrot, cut into 1-inch pieces
  • 1 C beef gravy
  • 2/3 C water
  • 2/3 C sliced celery
  • 1/2 C chopped onion
  • 2 tsp Worcestershire sauce
  • 2 garlic cloves, minced
  • 1/4 tsp paprika
  • 1/8 tsp dried thyme
1. Shape turkey mix into three meatballs; coat with flour. In a large skillet, brown meatballs in oil on all sides. Remove and keep warm.
2. Add remaining ingredients to the skillet. Bring to a boil. Reduce heat; cover and simmer for 20 minutes.
3. Stir in meatballs. Bring to a boil. Reduce heat; cover and simmer 15 minutes longer or until meat is no longer pink.

Robyn's notes: I added green beans and peas. This was ok, but not exciting, needs a little something. I never peel potato for him, he likes the skin, so I just scrubbed them hard.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Versatile Turkey Mix

Note: check yield, this is a mix intended to be used as a base for multiple recipes
  • 1 egg
  • 1/2 C dry bread crumbs
  • 2 Tbsp milk
  • 1 tsp salt
  • 1 tsp dried thyme
  • 1/4 tsp pepper
  • 1 pound ground turkey
In a small bowl, combine the first six ingredients. Crumble turkey over mixture and mix well. Divide into four portions; place in freezer containers. Freeze for up to 3 months. Thaw in the refrigerator before using.

Yield: 4 portions

Robyn's notes: I have four recipes that use this mix. I used vanilla soy milk and Italian-style bread crumbs.

Thursday, January 24, 2008

Tossed Salad with Dressing Options

  • spinach
  • red cabbage, shredded
  • carrot, shredded
  • hard-boiled egg, diced
  • red onion, sliced
  • mushrooms, sliced
  • bell pepper, sliced
  • tomatoes, sliced
  • yellow squash, sliced
1. Combine all ingredients, toss. Serve with chosen dressing:

Chili Lime Vinaigrette
  • 2 Tbsp olive oil
  • 2 Tbsp lime juice
  • 2 Tbsp vinegar
  • 1 tsp sugar
  • 1/2 tsp salt
  • 3/4 tsp chili powder
  • 1 garlic clove, minced
1. In a small, nonmetal bowl, combine all ingredients. Blend well, refrigerate.

Lemon-Pepper Parmesan Vinaigrette
  • 4 tsp olive oil
  • 2 tsp balsamic vinegar
  • 1/4 tsp sugar
  • 1/4 tsp grated Parmesan cheese
  • 1/8 to 1/4 tsp lemon-pepper seasoning
  • 1/8 tsp garlic salt
  • dash coarsely ground pepper
1. Combine all ingredients. Blend well, refrigerate.

Cumin Red Pepper Vinaigrette
  • 2 Tbsp vinegar
  • 1 clove minced garlic
  • 1/2 tsp ground cumin
  • 1/4 tsp paprika
  • salt to taste
  • ground red pepper to taste
  • 1 Tbsp olive oil
1. In a small bowl, whisk together vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil.

Pine Nut Dressing
  • 3 Tbsp pine nuts
  • 3 Tbsp water
  • 4 1/2 tsp cider vinegar
  • 1 Tbsp lemon juice
  • 1/2 C packed fresh parsley sprigs
  • 3 garlic cloves, peeled and halved
  • 1/2 tsp dried basil
  • 1/8 tsp salt
  • 1/4 C olive oil
1. Place pine nuts in blender; cover and process until finely ground. Add the water, vinegar, lemon juice, parsley, garlic, basil and salt; cover and process until blended. While processing, gradually add oil in a steady stream.

Robyn's notes: I made all four dressings, put each in a labeled jar, and let him choose. He went for the Pine Nut Dressing. I wanted to have edamame in the salad, but couldn't find any at the 5 different grocery stores I tried (including the local organic market and health foods market). Frustrating.

Wednesday, January 23, 2008

Goat Cheese Stuffed Chicken Breast

  • 2oz reduced-fat goat cheese
  • 8 oil-packed sun-dried tomatoes, drained and finely chopped
  • 1C spinach leaves
  • 2 boneless skinless chicken breast halves
  • 2 Tbsp olive oil

1. Pound chicken breasts to 1/4 inch thickness. Combine goat cheese, tomatoes, and spinach leaves. Spread mixture over chicken, roll up and secure with toothpicks.
2. Place on backing sheet and brush with olive oil. Bake at 375°F for 30 minutes, or until juices run clear.

Robyn's notes: I served with whole-wheat couscous. If goat cheese is not available, use feta cheese. The recipe called for frozen spinach, which we rarely use, fresh spinach was fine. I never secure my rolled up chicken dishes with toothpicks, I just roll them carefully so they'll stay on their own. Surprisingly healthy, if served with strawberries and whipped cream for dessert (which we didn't), this entire meal has 766 calories, 30g fat, 9g saturated fat, 62g Protein, 66g carbohydrate, 15g fiber, 412mg sodium. Very easy and he and I both really liked it.

Tuesday, January 22, 2008

Zucchini Chickpea Tagine Over Couscous

  • 1 Tbsp olive oil
  • 1 medium onion, chopped
  • 3 small zucchini, sliced
  • 1 can chickpeas (15oz), rinsed and drained
  • 1 pinch each of ground cinnamon, ginger, turmeric and/or cumin
  • 10 oz vegetable broth
  • hot sauce to taste

1. Heat olive oil in a skillet over medium heat. Add onions and cook until they begin to soften, about 5 minutes. Add zucchini and cook until browned, about 5 minutes. Season with salt and freshly ground black pepper.
2. Stir in chickpeas and spices. Cook for 1 minute.
3. Add broth and hot sauce. Cook for 5 minutes to mellow flavor and thicken sauce slightly.

Serve with whole-wheat couscous (GF see note below); sliced tomatoes garnished with fresh mint leaves

Robyn's notes: if harissa is available (spicy yet mellow pepper paste made from chiles, garlic, olive oil, cumin and other spices), use it in place of the hot sauce. This was really easy and he liked it a lot.  GF if served over rice instead of couscous.