Chewy Energy Bars

• 2 C whole wheat flakes cereal (Wheaties)
• 2 C crisp rice cereal (Rice Krispies)
• 1 C quick-cooking rolled oats
• ½ C toasted wheat germ
• ½ C shelled sunflower seeds (optional)
• ½ C raisins
• 1 C peanut butter (chunky ok)
• ¾ C corn syrup
• ½ C chocolate chips, if desired

1. Spray 9-inch square pan with nonstick cooking spray. In large bowl, combine cereals, oats, wheat germ, sunflower seeds, and raisins; mix well.
2. In medium saucepan, combine peanut butter and corn syrup; mix well. Cook over medium high heat for 2 to 3 minutes or until mixture is smooth and melted, stirring constantly with wire whisk.
3. Pour hot mixture over cereal mixture; mix well. Quickly stir in chocolate chips. Spoon into sprayed pan; press firmly. Refrigerate 30 minutes or until cool. Cut into bars.

approx 18 bars

Robyn's notes: Once the mixture has cooled, I cut it into bars and wrap each of them separately in plastic cling wrap, then return them to the fridge for storage. To toast the wheat germ, spread it across a cookie sheet in a thin layer and bake at 350°F for about 5 minutes. Let stand for a few minutes before using in recipe. This is one of my favourite of the lunch bar recipes to make, because it's so quick and simple.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Nutrition Information: Calories 250; Calories from Fat: 100; Total Fat 11g; Saturated Fat 3g; Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 30g; Dietary Fiber 3g; Sugars 11g; Protein 7g;
Dietary Exchanges: 1 Starch, 1 Fruit, ½ High-Fat Meat, 1 ½ Fat OR 2 Carbohydrate, ½ High-Fat Meat, 1 ½ Fat

Black and White Salad

• 1 C canned black beans, rinsed and drained
• 1 C freshly cooked corn or thawed frozen corn
• 1/4 C diced sweet red or green peppers
• 2 Tbsp finely diced red onions
• 2 Tbsp cider vinegar
• 1 clove garlic, minced
• 1/2 tsp ground cumin
• 1/4 tsp paprika
• salt to taste
• ground red pepper (cayenne) to taste
• 1 Tbsp olive oil

1. In a medium mixing bowl, combine the beans, corn, sweet peppers and onions.
2. In a small bowl, whisk together the vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil. Pour the dressing over the vegetables and toss the salad well. Cover the bowl and chill for at least 1 hour to blend the flavors.

Robyn's notes: I intended to add cubes of avocado and tomato just before tossing the salad, but totally forgot. That would make it more of an entree, more fiber, heartier. As shown above, he really enjoyed it, and ate it quick.  I made it again October 23, 2007, and remembered the tomato, but my avocado wasn't ripe.  He enjoyed it even more with the tomato added.

Stir-Fry of Chicken and Salad Bar Fixings

• 1 lb boneless, skinless chicken breasts
• 1 C chicken broth
• 4 tsp reduced-sodium soy sauce
• 2 tsp cornstarch
• 2 tsp sugar
• 1 Tbsp canola oil
• 2 tsp minced fresh ginger
• 2 cloves garlic, crushed
• 4-6 C sliced fresh vegetables (see notes, below)

1. Cut the chicken into strips about 1 1/2" x 1/2".
2. In a measuring cup, stir together the broth, soy sauce, cornstarch and sugar; set aside.
3. Place a heavy, 10" nonstick skillet over high heat for 1 minute. Add the oil and swirl the pan to coat it evenly. Add the chicken and cook, stirring constantly for 1 minute.
4. Push the chicken to the side of the skillet and add the ginger, garlic and vegetables. Cook and stir for 1 minute. Reduce the heat to medium and stir in the broth mixture. Cover the pan and cook, stirring every 30 seconds, for 1 to 2 minutes longer, or until the vegetables are crisp-tender.

Robyn's notes: I used broccoli, cauliflower, sliced red onion, diced red pepper, sliced mushrooms, chopped celery, sliced carrot strips.  Served over sticky rice for me and Basmati/Wild rice for him (he prefers enriched rice over white rice always, while I'm not able to eat other than white rice). It was really quick to cook and quite good.

Rapid Ratatouille

• 1 small onion
• 1/2 medium sweet red or green pepper
• 2 small zucchini
• 1 Tbsp olive oil
• 2 cloves crushed garlic
• 2 C fresh or canned diced tomatoes
• 1/2 tsp dried basil
• 1/4 tsp salt
• pepper to taste

1. Cut the onion into 1/4" slices. Dice the red or green pepper. Cut the zucchini into 1/4" slices. Set the vegetables aside.
2. Place the oil in a heavy 8 or 10" nonstick skillet over medium heat. Stir in the onions and peppers; cook, stirring occasionally, for 5 minutes, or until the onions are tender but not brown.
3. Stir in the garlic, then the zucchini, tomatoes, basil, salt and pepper. Raise the heat to high and bring the mixture quickly to a boil; reduce the heat to low. Cover and cook the vegetables for 10 minutes, or until the zucchini is just tender.
4. Remove the cover and rapidly cook down the mixture until almost all the liquid has been absorbed.

Robyn's notes: I used canned organic diced tomatoes to save time, and served over a small amount of fettucine (fettucine, obviously, not GF).

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.

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

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.

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.

Chicken Couscous with Vegetables

I spent a day in the Emergency Room this week, with him alternating between sitting next to the bed holding my hand and draping himself across the top of the gurney with a protective arm around me while he tried to get some sleep. So some meals that were planned for this week got scratched, and this meal got turned into something really simple.

• 1 package Near East Parmesan couscous
• 1 package diced cooked chicken
• 1/4 C frozen peas
• 1/4 C frozen corn

Robyn's notes: instead of proper instructions, just notes for this one, because I rarely make my parmesan couscous "as directed on package". Couscous is the one and only food item I can always eat, no matter how sick I am, but standing over a stove or doing more than one step of preparation when I've just gotten out of the hospital just won't work. So, long ago I discovered that I can do it an easier way. I can only say that this works with Near East brand Parmesan couscous. When I'm making any other kind or brand, I follow the instructions.

In 2quart microwave safe dish with lid, combine couscous, contents of seasoning package, 2 tsp butter, and 1 1/4 C water. Add chicken. Cover, microwave on high for 6 minutes. Let stand for 2-3 minutes, fluff with a fork. For this recipe, since it was going to be reheated after sitting in a fridge for a couple hours, I added the frozen peas and corn to the prepared couscous and chicken, covered, and placed in the fridge.

I didn't have veggies in mine, and he and I love couscous with or without chicken. He thought it was kinda blah with the veggies, though.

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

Baked Potato Soup w/ Broccoli & Cheddar

• 1 baked russet potato
• 1 1/2 C low-fat milk
• 1 C chopped broccoli, cooked or frozen
• 1/4 C shredded cheddar cheese
• salt and pepper to taste

1. Cut the potatoes into chunks and combine them with the milk in a blender. Process the mixture until smooth. Add the broccoli and process, pulsing the motor on and off, until the broccoli is coarsely pureed. You should still be able to see tiny broccoli buds.
2. Transfer the mixture to a heavy 2quart saucepan and bring to a simmer over medium heat. Remove the soup from the heat, then stir in the Cheddar, salt and pepper. Serve hot.

Robyn's notes: this looked really nasty because it was kept in fridge overnight and reheated. So it had turned a murky purplish black colour across the top. But once stirred up that was no longer visible and he said it was really good, "make again" good. So I guess it must've been! For myself, I made Potato and Cheddar Soup, see August 16th entry, although this time I left out the onion. Only 3 stars because I have to make a whole separate version for myself, which is time-consuming.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Smoked Turkey & Fruit Salad

• 2 Tbsp slivered almonds
• 1/4 C nonfat plain yogurt
• 2 Tbsp prepared mustard
• 1/4 tsp dried tarragon (optional)
• pepper to taste
• 1 C diced smoked or roast turkey breast
• 1/2 C diced celery
• 1 C seedless red or green grapes
• 2 Tbsp finely chopped fresh parsley

1. Place the almonds in a microwave safe custard cup or small bowl. Microwave on high power for 1 minute, stir, then cook for another minute on high. Set the almonds aside.
2. In a medium mixing bowl, whisk together the yogurt, mustard, tarragon (if using) and pepper. Add the turkey, celery, grapes, and parsley; toss well. Sprinkle with the almonds.
3. Cover the salad and chill for several hours to blend the flavors.

Robyn's notes: I didn't use tarragon or parsley, and since I'm not fond of the taste of mustard I got French's honey flavoured mustard. Not honey-mustard, but a slightly better taste just for me. For the turkey, I went to the grocery deli counter and asked for a thick cut of turkey. The girl asked how thick, I said approx 1/4 inch, and she took care of the rest. He really liked this one, and it was fast.

Zesty Turkey Tomato Soup

• 1/4 pound lean ground turkey
• 1 small zucchini, diced
• 1 small onion, chopped
• 1 can (14.5 oz) reduced sodium chicken broth
• 1 C Mexican diced tomatoes
• 1/3 C uncooked whole wheat spiral pasta
• 1/2 tsp minced fresh basil
• 1/4 tsp ground cumin
• 1/8 tsp pepper
• 1 Tbsp chopped jalapeno pepper, optional
• shredded cheddar cheese, optional

1. In a large saucepan, cook the turkey, zucchini and onion over medium heat until meat is no longer pink; drain.
2. Stir in the broth, tomatoes, pasta, basil, cumin, pepper and jalapeno if desired. Bring to a boil. Reduce heat; simmer, uncovered, for 13-15 minutes or until the pasta is tender. Garnish with cheese if desired.

Robyn's notes: I left the jalapeno pepper out because he and I are both of the opinion that too much spice in foods is just a way of covering up bad cooking. This was really spicy even without the pepper, so we were both glad I didn't use it. I used farfalle (bowtie) pasta because it was what I had in the house. There wasn't much liquid in the soup, but it was good anyway. And the liquid was the spiciest part.

Lazy Lasagna

• 1 C spaghetti sauce
• 1/2 C cottage cheese
• 3/4 C shredded mozzarella cheese
• 1 1/2 C cooked wide noodles
• 2 Tbsp grated Parmesan cheese

1. Warm spaghetti sauce; stir in cottage cheese and mozzarella. Fold in the noodles. Pour into two greased 2-cup casserole dishes. Sprinkle with Parmesan cheese.
2. Bake, uncovered, at 375°F for 20 minutes or until bubbly.

Robyn's notes: sooo easy! I used lasagna noodles broken in half before cooking them. Added: I've made this any number of times over about 13 years. It holds up. Mostly I use egg noodles, because I tend to have them on hand.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Ravioli with 3 Sauces

• refrigerated spinach and cheese ravioli
• 1 C marinara sauce
• 1 C alfredo sauce
• 1 C pesto sauce

1. Cook pasta as directed on package. Drain, cover to keep warm.
2. Meanwhile, heat marinara and alfredo sauces separately.
3. Serve pasta with three sauces (2 warm, 1 cold) on the side.

Robyn's notes: we had a busy week, he threw his back out, etc. So this is a simple way to make an attractive dish that looks more intricate than it is. Plus it uses up sauces that I had in the house already.

Monterey Chicken

• 2 boneless skinless chicken breast halves
• 1/4 tsp salt
• 1/8 tsp pepper
• 4 tsp barbecue sauce
• 2 cooked bacon strips (see notes below)
• 1/4 C shredded Monterey Jack cheese
• 1/2 C chopped tomato
• 1 tsp minced chives (if desired)

1. Sprinkle chicken with salt and pepper. In a skillet coated with nonstick cooking spray, cook chicken for 4-5 minutes on each side or until juices run clear. Transfer to a baking sheet. 2. Top each with barbecue sauce, bacon and cheese. Broil 3-4 inches from the heat for 2-3 minutes or until cheese is melted. Sprinkle with tomato and chives. Robyn's notes: for some reason, I'm not skilled at bacon in strips. So I used diced cooked bacon, and it worked fine. I didn't use chives, because it was just one more item to purchase that I wouldn't use in another recipe later. Photo from making this another day, when I didn't put tomatoes on it. I served this with Mashed Potatoes.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Mashed Potatoes

• 1 large russet potato
• 1/4 C milk
• 1 Tbsp butter
• 1 Tbsp cream cheese
• salt and pepper to taste

1. Peel potato and chop into 1/2 inch pieces (see notes below). Place in large saucepan and add enough water to cover. Bring to a boil, reduce heat, and simmer, covered, for 20 minutes or until potatoes can be broken up with a fork.
2. Drain, return to saucepan, and shake over low heat for 1 minute. Remove from heat. Mash in remaining ingredients, leaving some potato chunks if desired.

Robyn's notes: he likes potato skin in his mashed potatoes, I can't have the skins, so I sometimes make two versions, peeling half the potato for mine and leaving the other half unpeeled for his. I make this regularly, and make it sized up a lot for large family get-togethers during the holidays (using 10-12 potatoes).

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Spinach Pasta Salad

• 1 1/2 C uncooked farfalle (bowtie) pasta
• 1 small tomato, cut into quarters
• 1/4 C basil pesto
• 1/8 tsp salt
• 1/8 tsp pepper
• 2 C bite-size pieces spinach leaves
• 1 medium carrot, thinly sliced (1/2 C)
• 1/2 small red onion, thinly sliced
• 1 jar (6-7oz) quartered artichoke hearts, drained, rinsed

1. Cook and drain pasta as directed on package. Rinse with cold water; drain.
2. Meanwhile, in food processor or blender, place tomato, pesto, salt and pepper. Cover; process 30 seconds.
3. Toss pasta, pesto mixture and remaining ingredients.

Asparagus Chicken Stir-Fry

• 1/2 C cut fresh asparagus (1 inch pieces)
• 2 tsp cornstarch, divided
• 1 egg white
• 3/4 lb boneless skinless chicken breast, cubed
• 2 tsp canola oil
• 1/4 C chicken broth
• 2 Tbsp reduced-sodium soy sauce
• 2 tsp sugar
• 3 Tbsp unsalted cashews
• 2 green onions, chopped
• 1 C hot cooked rice

1. Place the asparagus in a steamer basket; place in a saucepan over 1 in of water. Bring to a boil; cover and steam for 5-7 minutes or until crisp-tender. Drain and keep warm.
2. In a small bowl, combine 1 tsp cornstarch and egg white until smooth; add chicken and toss to coat. In a large nonstick skillet or wok, stir-fry chicken in oil for 4-5 minutes or until no longer pink.
3. Place the remaining cornstarch in a small bowl, stir in the broth, soy sauce and sugar until smooth. Gradually add to the pan. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in the cashews, onions and asparagus. Serve over rice.

Robyn's notes: I didn't have cashews in the house (and besides, I'm not able to have them), so I substituted peanuts. He loves cashews, so I'd prefer to use them, but it was totally fine with peanuts instead. This went very quickly and was easy.

Mushroom Chicken with Rice

Most families know this dish, easy easy...

• 2/3 C condensed cream of mushroom soup (from a 10.75 oz can)
• 1/2 C water
• 1/3 C uncooked regular long-grain white rice
• 1/8 tsp paprika
• dash ground black pepper
• 2 skinless, boneless chicken breast halves

1. Mix soup, water, rice, paprika, and black pepper in shallow baking dish. Top with chicken. Sprinkle with additional paprika and pepper.
2. Cover and bake at 375°F for 28-33 min. or until juices are clear and chicken shows no pink in the center.

Robyn's notes: This will never be the most exciting dish you eat in a given week (at least, it really shouldn't be), but it is a good way to deal with the second half of a can of condensed cream of mushroom soup (see "Using Up Ingredients" at the top of the blog).  This is a reduction of an old Campbell's recipe, and it works perfectly well for my somewhat lazy nights.  When I made this June 23, 2012, my chicken hadn't completely thawed, so it needed a full 33 minutes.  The real problem with this dish is that the rice tends to cook unevenly.  Some of the rice that's been fully covered in sauce will cook through to perfect tenderness, some will have a bit of a bite to it, some will be mushy.  I don't know if Campbell's ever found a solution for that, but since I only make this when I'm not feeling great and need something simple and edible, I'm not willing to put a lot of effort into resolving it myself.  As Campbell's COM soup contains wheat flour, this is not a G-F recipe.  

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Nutritional Information: Calories 312, Total Fat 5g, Saturated Fat 1g, Cholesterol 75mg, Sodium 583mg, Carbohydrates 33g, Fiber 1g, Protein 30g

Cheddar Artichoke Red Onion Pizza

• 1 tsp butter or margarine
• 1 small red onion, sliced (1 C)
• small pre-baked pizza crust (see notes below)
• 1/4 C marinated artichoke hearts (from 6oz jar) drained, sliced
• 1 1/2 Tbsp sliced drained roasted red bell peppers (from a jar)
• 1/2 C shredded sharp Cheddar Cheese

1. Heat oven to 400°F. In 8-inch skillet, melt butter over medium heat. Add onion; cook 3 to 5 minutes, stirring occasionally, until crisp-tender.
2. Spread onion over pizza crust. Top with artichokes, roasted peppers and cheese.
3. Bake 8 to 10 minutes or until cheese is melted. Cut into wedges to serve.

Robyn's notes: since I can't have most of the ingredients, I was making a second small pizza for myself. I wasn't able to find small pre-baked crusts, so I got Pillsbury refrigerated pizza dough, and after rolling it out, cut it into two rectangles. Follow directions on the container, prebaking first, then applying toppings and baking further. I had a "mexican pizza", bean dip spread on the crust, topped with red enchilada sauce and mexican cheese blend.

Salsa Rice Enchiladas

• 1 1/2 C chunky style salsa
• 1 1/2 tsp chili powder
• 1 C uncooked instant rice
• 1 can (7 or 8oz) black beans, drained, rinsed
• 1 can (5oz) whole kernel corn with red and green peppers, undrained
• 1 1/2 C shredded cheddar cheese
• 4 flour tortillas
• additional salsa, if desired

1. In 10-inch skillet, heat 1 1/2 C salsa and the chili powder to boiling. Stir in rice. Remove from heat; cover and let stand 5 minutes. Stir in beans, corn and cheese.
2. Spoon about 1/2 C rice mixture onto center of each tortilla. Fold up bottom of each tortilla; fold over sides. Secure with toothpick if necessary. Serve with salsa if desired.

Robyn's notes: I can't have salsa, black beans, or corn, so I made the above for him and for myself I stuffed my tortillas with rice, enchilada sauce, and cheese.

Homemade Mac n Cheese

• 4oz whole wheat elbow noodles (1 C)
• 1 C frozen broccoli
• 1 C low-fat milk, divided
• 2 Tbsp all-purpose flour
• 1/4 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp ground white pepper
• 1/2 C shredded extra-sharp Cheddar cheese
• 2 Tbsp shredded parmesan cheese
• 1/2 tsp Dijon mustard

1. Bring a large saucepan of water to a boil. Cook noodles for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2. Meanwhile, heat 3/4 C milk in another large saucepan over medium-high heat until just simmering. Whisk the remaining 1/4 C milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk. Return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in cheddar, parmesan and mustard until the cheeses are melted.
3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low, until heated through, about 1 minute.


Robyn's notes: I used frozen peas because it's what I had in the house, whole wheat flour, and regular black pepper. It came out fine with those changes.  Since I can't eat peas, I just picked them out of my serving, but it still tasted quite a bit of the missing peas, since they'd cooked in it.  I made the recipe again in early October 2007, in two separate dishes, using broccoli in his (he liked it) and no veggies in mine (I liked it).

Pasta Skillet Dinner

• 1 C uncooked ziti (penne or rigatoni ok)
• 1/2 lb lean ground turkey
• 7oz spaghetti sauce
• 1/4 C water
• 1/4 C sour cream
• 2oz (1/2 C) shredded cheddar cheese

1. Cook ziti to desired doneness as directed on package. Drain; cover to keep warm.
2. Meanwhile, in large skillet, brown ground turkey over medium-high heat until thoroughly cooked. Drain. Stir in spaghetti sauce and water. Reduce heat to medium; simmer 5 minutes.
3. Add cooked ziti; mix well. In small bowl, combine sour cream and cheese; mix well. Spoon over ziti mixture. Cover; cook over low heat for 6 to 8 minutes or until thoroughly heated.


Nutritional Information: Calories 630; Calories from Fat 300; Total Fat 33g; Saturated Fat 16g; Cholesterol 115mg; Sodium 670mg; Total Carbohydrate 47g; Dietary Fiber 4g; Sugars 3g; Protein 36g

Robyn's notes: I found this recipe to be fast and easy. The end result was good but not exciting, which may have been partly because it was reheated in the microwave for our lunch at work. I made this again June 11, 2011, and it was better than it had been when reheated. *** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Tortellini Toss Salad

• 6oz (1 1/4 C) frozen uncooked tortellini
• 6 cherry tomatoes, halved
• 1/4 C sliced green onions
• 1 (6oz) jar marinated artichoke hearts, drained cut up
• 1/4 C purchased creamy Italian dressing

1. Cook tortellini as directed on package. Drain; rinse with cold water until cool.
2. Meanwhile, in medium bowl, combine tomatoes, onions and artichoke hearts. Add cooked tortellini and dressing; toss gently to coat. Serve immediately.


Nutritional Information: Calories 430; Total Fat 20g; Saturated Fat 5g; Cholesterol 25mg; Sodium 630mg; Total Carbohydrate 47g; Dietary Fiber 5g; Sugars 9g; Protein 15g

Robyn's Taco Cups

• 1/2 pound ground turkey (originally ground beef)
• 1 C taco sauce, divided
• 3 Tbsp cornmeal
• 2 biscuits from Pillsbury Grands! frozen biscuits
• 1/2 C shredded cheddar cheese

1. Heat oven to 400°F. Spray individual ovenproof casserole cups with non-stick cooking spray.
2. In large skillet, cook ground turkey over medium-high heat until thoroughly cooked, stirring frequently. Drain. Stir in 1/3 C taco sauce and set aside, covering to keep warm.
3. Spoon cornmeal into each casserole cup. Place 1 biscuit into each cup; firmly press in bottom and up sides.
4. Divide meat mixture evenly into dough-lined cups. Top each with cheese.
5. Arrange cups on baking sheet. Bake at 400°F for 12-14 minutes or until biscuit is golden. Let cool 3 minutes. Carefully remove from casserole cups.
6. While baking, heat remaining taco sauce in small saucepan. Serve sauce with individual taco cups.

Robyn's notes: I wrote this recipe when I was 19, so it's not the most sophisticated, but it's still good

Spaghetti and Spicy Rice Balls

• 1 pkg (8oz) uncooked spaghetti
• 1 C cooked white rice
• 1/4 C quick cooking oats
• 1/2 medium onion, chopped (1/4 C)
• 2 Tbsp unseasoned dry bread crumbs
• 2 Tbsp milk
• 1/2 tsp dried basil leaves
• 1/4 tsp dried oregano leaves
• dash cayenne pepper
• 1 egg yolk, beaten
• 1/4 C wheat germ
• 1/2 Tbsp vegetable oil
• 1 C tomato pasta sauce
• finely shredded parmesan cheese, if desired

1. Cook and drain spaghetti as directed on package.
2. Meanwhile, in medium bowl, mix rice, oats, onion, bread crumbs, milk, basil, oregano, red pepper, and egg. Shape mixture into 10 balls; roll in wheat germ to coat.
3. In 10-inch skillet, heat oil over medium heat. Add rice balls; cook about 10 minutes, turning occasionally, until light golden brown.
4. Heat pasta sauce until hot. Serve sauce and rice balls over spaghetti; sprinkle with parmesan cheese if desired.

Yield: 3 servings

Robyn's notes: this dish was ok, but not exciting for either of us. For me, it just wasn't worth the trouble that it took to make. When a recipe calls for "unseasoned dry bread crumbs", I often end up using "Italian bread crumbs" because I always have them in the house, and it rarely makes even the slightest difference.

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

Greek-Style Ravioli

• 12 frozen cheese ravioli
• 1/3 lb lean ground turkey
• 1 C canned diced tomatoes with basil, oregano and garlic
• 1 C fresh baby spinach
• 1/4 C sliced ripe olives, drained
• 1/4 C crumbled feta cheese

1. Cook ravioli according to package directions.
2. Meanwhile, in a small skillet, cook turkey over medium heat until no longer pink; drain. Stir in tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.
3. Drain ravioli. Add the ravioli, spinach, and olives to the meat mixture; heat through. Sprinkle with feta cheese.


Robyn's notes: when a recipe calls for frozen cheese ravioli, I often substitute tortellini, or tortelloni. Whatever type of filled pasta I use, I also often get a mix of spinach and cheese filled. This recipe is quite easy.

Nutritional Information: Calories 352; Fat 15g; Saturated Fat 6g; Cholesterol 75mg; Sodium 1,091mg; Carbohydrate 29g; Fiber 3g; Protein 27g

Potato and Cheddar Soup

• 1 medium onion, chopped
• 1 Tbsp butter
• 1 Tbsp flour
• 1 (8.5oz) pkg vegetable broth + same amount water
• 1 large potato
• 1 C shredded cheddar cheese
• dash black pepper

1. Melt the butter in a medium-size pot over medium heat. Add the onion and cook for about 5 minutes, stirring occasionally, until it begins to soften. Add the flour and stir constantly until it is fully absorbed. Add the broth and water and turn up the heat to high.
2. While the soup is coming to a boil, peel the potato and cut into 1/2 inch cubes. Add to the pot. It will take the soup a few minutes to return to a boil. When it does, turn down the heat to low, cover, and cook for 20 minutes, or until the potatoes are soft enough to be mashed.
3. Turn the heat off, and mash some of the potatoes into the broth. The rest can remain in cubes to vary the soup's texture.
4. With the heat still off, add the cheddar cheese and stir for 1 to 2 minutes, or until the cheese has melted. Season with black pepper and serve.


Robyn's notes: made this a second and third time without the onion, worked out very well. Not terribly exciting, but a good potato soup option for me, since I'm not allowed celery or onion. The third time I made it I sprinkled crumbled bacon on top, which makes it (obviously) not vegetarian but which added a nice flavour.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Apricot Chicken & Couscous

• 1 Tbsp extra-virgin olive oil
• 2 boneless skinless chicken breast halves, cut in thirds across on an angle
• salt and pepper
• 1/2 C chopped onion
• 1 Tbsp cider vinegar or white wine vinegar
• 6 dried pitted apricots, chopped
• 1 C reduced-sodium chicken broth
• 1/2 C apricot all fruit spread or apricot preserves
• 1 Tbsp chopped flat-leaf parsley, for garnish (optional)

1. Heat a large skillet with a lid over medium high heat. Add oil and chicken, season with salt and pepper. Lightly brown the chicken a few minutes on each side, add onions. Cook 5 minutes.
2. Add vinegar to the pan and let it evaporate. Add apricots and broth. When broth comes to a bubble, add preserves and stir to combine.
3. Cover pan, reduce heat and simmer 10 to 15 minutes.

Serve chicken with:

Apricot Couscous

• 1 C water or reduced-sodium chicken broth
• 3-4 dried apricots, diced
• 1 C uncooked couscous

In saucepan, bring water or broth and apricots to a boil. Add couscous and stir quickly. Remove from heat and cover. Let stand for 4-5 minutes. Fluff with a fork before serving.

Robyn's notes: good, he requested more sauce

Caribbean Jerk Tofu

• 1/4 C vinegar (any kind)
• 3 Tbsp orange juice
• 2 Tbsp lemon juice
• 2 Tbsp olive oil
• 2 Tbsp soy sauce
• 1 1/2 tsp ground allspice
• 1 1/2 tsp dried thyme
• 1 tsp cayenne pepper
• 1 tsp black pepper
• 1 tsp dried sage
• 1 tsp sugar
• 1/2 tsp ground nutmeg
• 1/2 tsp ground cinnamon
• 1 medium onion, chopped
• 1 garlic clove, chopped
• 14oz package firm tofu

1. Combine vinegar, orange juice, lemon juice, olive oil, soy sauce, allspice, thyme, cayenne pepper, black pepper, sage, sugar, nutmeg, and cinnamon in a large bowl. Stir well.
2. Add onion and garlic to the bowl.
3. Drain tofu, slice into pieces 1" x 1" x 1/2" and gently put it into bowl. Stir carefully so that the tofu pieces are covered with marinade. Cover and refrigerate for at least 15 minutes or up to 2 hours.
4. Broil for 3 to 4 minutes per side, until it begins to brown.
5. While the tofu is broiling, boil the leftover marinade in a small pot for 2 to 3 minutes. Serve the heated marinade as a dipping sauce or as a sauce for rice.

Yield: 2-3 servings

Robyn's notes: NOT GOOD with tofu! I made this for my mom about 7 years ago with chicken, and it was good but really very spicy.  We didn't use the extra marinade that was on the side, but still were absolutely dying from the spice level.

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

Basil Ravioli w/ Red and White Sauce

• 1 pkg uncooked cheese-filled ravioli
• 1/4 C shredded fresh parmesan cheese
• 1 Tbsp chopped fresh basil or 1 tsp dried basil leaves
• 1 (14oz) jar spaghetti sauce
• 1/4 C purchased Alfredo sauce

1. Heat oven to 400°F. Spray 1 quart baking dish with nonstick cooking spray.
2. Cook ravioli to desired doneness as directed on package.
3. Drain ravioli; place in spray-coated dish. Sprinkle with cheese and basil. Pour spaghetti sauce over ravioli; spread evenly. Place Alfredo sauce in squeeze bottle or small resealable plastic bag (cut one corner off). Squeeze sauce in thin diagonal strips across ravioli. Draw knife through strips to create design.
4. Bake at 400°F for 15 to 20 minutes or until thoroughly heated.

Yield: 3 servings

Nutritional Information: Calories 390; Calories from Fat 240; Total Fat 27g; Saturated Fat14g; Cholesterol 115mg; Sodium 1280mg; Total Carbohydrate 63g; Dietary Fiber 7g; Sugars 9g; Protein 23g

Eggplant Balsamic Pasta Shells

• 1 medium sized eggplant, diced
• 3 roma tomatoes, diced
• 1 large can tomato puree/chunks
• 2 cloves garlic, diced
• 1 onion, chopped
• 1 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1/2 Tbsp chili flakes (optional)
• good dash of sea salt (Maldon)
• Pasta shells enough for 2

1. Cook pasta as directed on package. When done, strain and dish out into separate bowls/plates.
2. Saute garlic, onion, and eggplant in olive oil until eggplant is tender. Sprinkle with sea salt. Add tomatoes, balsamic vinegar, chili flakes, and freshly cracked black pepper to taste.
3. Cook on low heat until the eggplant turns to "mush" and sauce is thick. Should take approximately 20 minutes or more. Spoon on top of cooked pasta.
4. Sprinkle with oregano and parmesan if desired. Serve hot.

Robyn's notes: simple and quick.

How to Cook Shredded Chicken

This is absolutely the simplest way to do this, a total cheater version, probably, but it works

• chicken breast halves (1 per C of cooked chicken needed)
• chicken broth

Combine ingredients in a small pan (or larger if recipe is multiplied). Bring to a boil, reduce heat to a low simmer, cover, and cook until chicken is cooked through, about twenty minutes.

Remove chicken from broth. When it is cool enough to handle, shred chicken with fork. Strain broth for other use if desired.

Apricot Chicken Farfalle

• 1/4 C dried apricots, cut into thin strips
• 4 1/2 tsp sherry or reduced-sodium chicken broth
• 1 C uncooked bowtie pasta
• 1/4 C chopped fresh mushrooms
• 1 1/2 tsp olive oil
• 2 garlic cloves, minced
• 1 C shredded cooked chicken breast
• 1/2 C heavy whipping cream
• 2 1/4 tsp reduced-sodium soy sauce
• 1/4 C crumbled Gorgonzola cheese
• 1/4 C slivered almonds, toasted
• 1 green onion, chopped
• 1/4 tsp salt
• 1/4 tsp pepper

1. In a small saucepan, bring apricots and sherry or broth to a boil. Reduce heat, simmer, uncovered, for 3 minutes or until apricots are tender. Cool.
2. Cook pasta according to package directions. Meanwhile, in a large skillet, saute mushrooms in oil until tender. Add garlic; saute 1 minute longer. Reduce heat to medium. Add the chicken, cream, and soy sauce; cook and stir for 5 minutes.
3. Remove from heat. Stir in the cheese, almonds, onion, salt, pepper and apricots. Drain pasta, toss with chicken mixture.


Nutritional Information: Calories 561; Fat 26g; Saturated Fat 10g; Cholesterol 139mg; Sodium 835mg; Carbohydrate 31g; Fiber 4g; Protein 47g

Greek Salad Pitas

• 2/3 C chopped seeded cucumber
• 2/3 C chopped sweet red pepper
• 2/3 C chopped tomato
• 2/3 C chopped zucchini
• 1/4 C crumbled feta cheese
• 2 Tbsp chopped ripe olives
• 2 tsp red wine vinegar
• 2 tsp lemon juice
• 3/4 tsp dried oregano
• 1/8 tsp salt
• 1/8 tsp pepper
• 4 lettuce leaves
• 2 pita breads, halved

1. In a small bowl, combine the cucumber, red pepper, tomato, zucchini, feta cheese, and olives.
2. In another bowl, whisk the vinegar, lemon juice, oregano, salt and pepper. Pour over vegetables and toss to coat. Spoon into lettuce-lined pita halves.


Nutritional Information: Calories 255; Fat 4g; Saturated Fat 2g; Cholesterol 8mg; Sodium 688mg; Carbohydrate 45g; Fiber 5g; Protein 10g

Chilled Avocado Soup

• 1 medium ripe avocado, peeled, halved and pitted
• 1 can (14.5 oz) reduced sodium chicken broth
• 1/2 C reduced-fat sour cream
• 1 green onion, chopped
• 1 1/2 tsp minced fresh cilantro
• 1/8 tsp salt
• 1/8 tsp ground cumin
• dash cayenne pepper
• dash pepper

1. In a blender, process avocado until smooth. While processing, gradually add broth; process until smooth. Add the remaining ingredients; cover and process until blended. Refrigerate for 1 hour or until chilled.

Makes 3 cups

Robyn's notes: this is very light and is best served alongside some bread or small sandwiches.  It's just not very substantial on its own.  It's difficult to get the avocado processed by itself, so I just give it a few bursts in the blender, then start adding the broth to really get it smooth.  It's greener than it looks in this picture, but still quite a light green.  I added a dollop of sour cream before serving.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Nutritional Information: Calories 125; Fat 10g; Saturated Fat 3g; Cholesterol 10mg; Sodium 371mg; Carbohydrate 6g; Fiber 2g; Protein 4g

On Hand

Items I keep on hand, in no particular order:

spices
garlic powder
salt
black pepper
seasoned salt
garlic pepper
oregano
parsley
ground cumin
taco seasoning
ground ginger
ground mustard
poultry seasoning
rosemary
basil leaves
Italian seasoning
marjoram
ground cayenne
paprika
tarragon
ground sage
thyme
onion powder
chili powder (always Gebhardt's Eagle brand)
garlic salt
nutmeg
cinnamon
ground allspice
ground sage
paprika


fridge items
vinegar (usually apple cider)
taco sauce
soy sauce
barbecue sauce
ketchup
mustard
eggs
plain yogurt
parmesan
thai peanut sauce
butter
milk
cheese
lemon juice
minced garlic

other
Italian style breadcrumbs
minced onion
crushed red pepper
corn syrup (light)
Wesson best blend
Pam organic Canola oil spray
olive oil
tabasco
peanut butter
cream of mushroom soup
cream of chicken soup
pasta, all sorts
honey
quick-cooking oats
wheat germ
vanilla
rice
couscous