Madras Chicken and Broccoli Salad

• 8oz boneless, skinless chicken breast, trimmed of fat
• 1/3 C nonfat plain yogurt
• 1 Tbsp prepared mango chutney
• 1 tsp hot Madras curry powder
• 2 Tbsp chopped fresh cilantro
• 2 C finely chopped broccoli
• 1/4 C finely chopped red onion
• 1/4 C chopped cashews

1. Place chicken in a small skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board, cut into 1/2 inch cubes and cool to room temperature.
2. Meanwhile, whisk yogurt, chutney, curry and cilantro in a medium bowl until thoroughly combined. Add broccoli, onion, cashews and the cooked chicken; toss to coat.

Robyn's notes: I used regular curry powder. GFers: doublecheck the chutney when you buy it, most brands are GF. To use up leftover mango chutney, whisk with yogurt for a quick dressing, dip or marinade; serve alongside grilled meat, fish or chicken; blend with reduced-fat cream cheese for a spread. This was easy and quick to make.

Salmon Sizzler with Late Summer Veggies

• 1 large tomato
• 6-8 leaves fresh basil (optional)
• 2 (5oz each) salmon fillets or steaks
• 1 tsp olive or canola oil
• 2 small yellow squash or zucchini, thinly sliced
• 2 green onions, thinly sliced
• salt and pepper to taste

1. Preheat the oven to 450°F.
2. Core the tomato and cut it in half crosswise; gently squeeze the seeds from each half and cube the halves.
3. Stack the basil leaves (if using), roll them into a cylinder and slice across to make thin strips.
4. Brush the salmon with the oil; arrange each fillet on a 12" square of heavy foil. Top with the squash or zucchini, tomatoes, green onions and basil. Sprinkle with the salt and pepper. Fold the foil diagonally over the fish to form a triangle and seal it tightly by folding and crimping the edges.
5. Set a heavy, 10" cast-iron skillet in the oven to heat for 5 minutes.
6. Lay the foil packets in the skillet and bake for 10-15 minutes, or until the salmon is opaque at the thickest part and the vegetables are crisp-tender. Transfer the packets to dinner plates and serve.

Robyn's notes: Not having an entirely oven-safe skillet, I used a glass (pyrex) dish.

Salad Bar Pasta Primavera

• 6oz linguine or fettuccine
• 1 Tbsp olive oil
• 1/2 C broccoli or cauliflower florets
• 1/2 C sliced zucchini or yellow summer squash
• 1/2 C sliced mushrooms
• 1/4 C thinly sliced carrots
• 1/4 C thinly sliced red or yellow onions
• 1/4 C sliced red or green peppers
• 1/4 C sliced celery
• 1 tsp minced garlic
• salt and pepper to taste
• 1/2 C dry white wine or chicken broth
• 3 C spinach leaves, loosely packed
• 1/4 C frozen green peas, thawed
• 1/4 C grated Parmesan or Romano cheese

1. Cook the linguine or fettuccine according to the directions on the package but without salt.
2. While the pasta is cooking, place a heavy, 10" nonstick skillet over medium heat for 1 minute. Add the oil and stir in the broccoli or cauliflower, zucchini or squash, mushrooms, carrots, red or yellow onions, red or green peppers and celery.
3. Cook the vegetables, stirring frequently, for 3 minutes. Stir in the garlic and cook for 1 minute longer. Sprinkle with the salt and pepper, then add the wine or broth. Stir in the spinach and peas, cover the skillet and cook for 1 minute, or just until the spinach is wilted.
4. Drain the pasta well. Serve topped with the vegetables and sprinkled with the Parmesan or Romano.

Robyn's Notes: used chicken broth, not white wine. My version of "thawing" the frozen peas was to scoop them into the quarter measuring cup before doing anything else, and letting them sit on top of the stove near the burner I was using. To make it vegetarian, use vegetable broth or the white wine, not chicken broth.

Turkey Florentine

• 8oz boneless turkey breast cutlets (1/4inch thick)
• salt and pepper to taste
• 2 tsp butter or margarine
• 4 tsp minced shallots or onions
• 1/4 C dry white wine or apple juice
• 8 C spinach, loosely packed
• 1/8 tsp grated nutmeg (optional)

1. Dry the turkey pieces with a paper towel, then sprinkle them with the salt and pepper.
2. Place a heavy, 8" nonstick skillet over high heat for 1 minute. Swirl in the butter or margarine and add the turkey. Cook, turning as necessary, for 3 minutes, or until the turkey is browned and firm to the touch, with no trace of pink in the center. Transfer to a plate and keep warm.
3. To the skillet, add the shallots or onions, wine or apple juice and spinach. Reduce the heat to medium and cook for 1 minute, or until the spinach is barely wilted. Sprinkle with the nutmeg (if using). Place the spinach on a serving plate, top with the turkey and serve.

Robyn's notes: used onion not shallot and apple juice not wine. This recipe went over very well taste-wise, but it was kind of a pain for me. It was difficult to find a store that had turkey breast cutlets in stock (several normally carried them but didn't have any when I was there, don't know why), and I always have minor issues with "transfer to a plate and keep warm". No matter where I put the item on the plate (inside microwave often, to keep it off the counter and out of my way) or how I cover it (often covered with a second plate upside down), the meat never stays as warm as I'd like it to.

Vermicelli with Herbed Mushrooms

• 6 oz vermicelli
• 1 Tbsp olive oil
• 6 C sliced mushrooms
• 1/4 C minced shallots or onions
• 1 lemon
• 1/4 C chopped fresh parsley or cilantro
• salt and pepper to taste

1. Cook the vermicelli according to the directions on the package but without salt.
2. While the pasta cooks, place the oil in a heavy, 10" nonstick skillet and warm it for 1 to 2 minutes over medium-high heat. Add the mushrooms and shallots or onions and cook the mixture, stirring frequently, for 2 to 3 minutes, or just until the mushrooms are piping hot throughout.
3. Squeeze the juice from the lemon and add the juice to the pan along with the parsley or cilantro, salt and pepper.
4. Drain the pasta and place it in a large bowl. Toss the pasta with the mushroom mixture. Serve immediately.

Robyn's notes: this was one of those recipes that I thought wasn't going to be filling enough for a whole meal, but he said it was perfect. It was very quick to make, and since I used a lemon from our tree it was satisfying, too!

Herbed Whole-Wheat Couscous

• 3/4 C reduced-sodium chicken broth
• 2 sliced scallions
• 2 Tbsp chopped parsley
• 1/2 C whole-wheat couscous

1. Bring first 3 ingredients to a boil in small saucepan. Add couscous, return to a simmer, cover and remove from heat. Let stand, covered, 5 minutes. Fluff with a fork before serving.

Robyn's notes: he liked this and it went very quickly.

Spiced Turkey with Avocado-Grapefruit Relish

Avocado-Grapefruit Relish:

• 1 large seedless grapefruit
• 1/2 small avocado, peeled, pitted and diced
• 1 small shallot, minced
• 1 Tbsp chopped fresh cilantro
• 1 tsp red-wine vinegar
• 1 tsp honey

Spiced Turkey

• 1 Tbsp chili powder
• 1/2 tsp five-spice powder
• 1/8 tsp salt
• 2 turkey cutlets (8 ounces)
• 1 Tbsp canola oil

1. To prepare relish: Remove the peel and white pith from grapefruit with a sharp knife and discard. Cut the grapefruit segments from the surrounding membrane, letting them drop into a small bowl. Squeeze out remaining juice into the bowl and discard membrane. Add avocado, shallot, cilantro, vinegar and honey. Toss well to combine.
2. To prepare turkey: Combine chili powder, five-spice powder and salt on a plate. Dredge turkey in the spice mixture.
3. Heat oil in a medium skillet over medium-high heat. Add the turkey and cook until no longer pink in the middle, about 2 to 3 minutes per side. Serve the turkey with the avocado-grapefruit relish.

Robyn's notes: Served with Herbed Whole-Wheat Couscous and a side of salad greens. This was a slightly more complex meal than usual because it was his birthday, but it still wasn't too complicated and didn't take long, just about a half hour. Was quite good, and was nice to be able to use grapefruit from our own tree.

Spanish Pilaf

• 1 1/2 tsp Olive oil
• 1/3 C chopped onion
• 1/3 C chopped sweet red or green peppers
• 1 clove garlic, minced
• 1/2 C long-grain white rice
• 1 C canned tomatoes (with juice)
• 3/4 C chicken broth or water
• 1/4 tsp salt
• 1/4 tsp dried thyme
• 1/4 tsp red pepper flakes
• 1 bay leaf

1. Place the oil in a heavy, 8" nonstick skillet over medium heat. Stir in the onions and red or green peppers; cook, stirring frequently, for 3 minutes, or until the vegetables are soft.
2. Stir in the garlic and rice; cook for 1 minute. Use a fork to break up the tomatoes right in the can; add to the skillet (with juice). Stir in the broth or water, salt, thyme, pepper flakes and bay leaf.
3. Bring the rice to a simmer, stir it well and reduce the heat to low. Cover the skillet and cook for 15 to 20 minutes, or until the rice is tender and the liquid is absorbed. During cooking, stir the rice once or twice and add a little extra liquid if necessary to prevent sticking. Remove and discard the bay leaf.

Robyn's notes: I topped this with shredded Cheddar cheese to make it an entree. Another option is to cook some cleaned and de-veined shrimp into it or some roast chicken.

Mini White Breads

Note: Total time approximately 2 3/4 hours

• 1 package (1/4oz) active dry yeast
• 1 Tbsp sugar
• 1/3 C warm water (110F to 115F)
• 2 1/4 to 2 1/2 C all-purpose flour (divided)
• 1 tsp salt
• 1/2 C milk
• 2 tsp butter or margarine, melted
• additional melted butter or margarine

1. Combine yeast, sugar and water in a large mixing bowl. Add 1 1/2 C flour, salt, milk, and butter.
2. Mix for 3 minutes on medium speed. Add enough remaining flour to form a soft dough. Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes.
3. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 45 minutes. Punch dough down. Divide in half; shape into two loaves and place in greased 5 3/4inch x 3inch x 2inch pans.
4. Cover and let rise until doubled, about 30 minutes. Bake at 375F for 30 minutes or until golden brown. Remove from pans; cool on wire racks. Brush tops with melted butter.

Robyn's notes: mini loaf pans can be found in the utensil aisle of the grocery store if needed. I have never actually checked the temperature of the warm water, just keeping it warm but not hot. I've made these mini loaves several times over the past 8 years and they're very simple to make. Using these loaves makes for cute mini sandwiches or mini toasts, which may seem less than useful but they're great for smaller households because having two mini sandwiches is similar to having one regular sized sandwich, and then the loaves don't last so long that they get stale.

Nutritional Analysis: One 1/2 inch slice (prepared with margarine) equals 75 calories, 156mg sodium, 0 cholesterol, 14gm carbohydrate, 2gm protein, 1gm fat.
Diabetic Exchange: 1 starch

Thai Chicken Wrap

Note: received this recipe in a Ravelry group recipe swap, and the yield is not given. Definitely more than 2, but I cannot remember if I halved the recipe or what. Use best judgment based on given amount of chicken.

• 3/4 lb boneless, skinless chicken breast
• 1/2 tsp garlic salt
• 1/4-1/2 tsp pepper
• 6 (8-10inch) flour tortillas
• 1 Tbsp oil
• 4 C packaged shredded broccoli (broccoli slaw mix)
• 1 medium red onion, cut into thin wedges
• 1 tsp grated fresh ginger

For Thai Peanut Sauce:

• 3 Tbsp white or brown sugar
• 1/4 C creamy peanut butter
• 3 Tbsp soy sauce
• 3 Tbsp water
• 2 Tbsp cooking oil
• 1 tsp minced garlic
• dash Tabasco sauce

1. Slice the chicken into thin strips for stir-frying. Season with garlic salt and pepper. Heat the oil in a large skillet and cook the seasoned chicken over medium-high heat for 2-3 minutes, or until no longer pink. Remove from skillet and keep warm. Add the shredded broccoli, onion, and ginger to the hot skillet. Stir fry for 2-3 minutes or until vegetables are crisp-tender.
2. Wrap the tortillas in damp paper towels and microwave on high power for 30 seconds to soften. OR wrap tortillas in foil and heat in a 350degree oven for 10 minutes.
3. To make sauce, combine all ingredients in a small saucepan and heat until sugar is dissolved, stirring frequently.
4. To assemble, spread each tortilla with about 1 Tbsp Thai Peanut Sauce. Divide the chicken strips and vegetable mixture among the tortillas and roll them up, securing with toothpicks. Serve remaining peanut sauce on the side.

Robyn's notes: this was good, we both enjoyed it very much and he was sopping up the remaining peanut sauce with every scrap of tortilla he had. But it was seriously messy. We both had peanut sauce all over our hands and had to eat with our heads jutted forward to keep from wearing it.

Couscous with Sweet Potatoes & Yellow Squash

• 16oz canned tomatoes (with juice)
  
• 1 medium sweet potato
• 1 medium carrot
• 1 small yellow summer squash
• 1 Tbsp olive oil
• 1 small onion, coarsely chopped
• 1 clove garlic, minced (optional)
  
• 1 C water
• 1/2 tsp ground cinnamon
• 1/2 tsp turmeric
• 1/2 tsp ground cumin
• 1/4 tsp salt
• ground red pepper to taste
• 1 C cooked or rinsed and drained canned chickpeas
  
• 1 C couscous

1. Use a fork to break up tomatoes right in the can and set them aside. Cut the sweet potato into 1" cubes. Peel the carrot and cut it diagonally into 1" lengths. Cut the squash into thick slices. Set the vegetables aside.
2. Place the oil in a large saucepan over medium heat for 30 seconds. Stir in the onions and cook them, stirring frequently, until they begin to brown. Stir in the garlic (if using), then the tomatoes (with juice), water, cinnamon, turmeric, cumin, salt and pepper.
3. Add the sweet potatoes and carrots. Raise the heat and bring the vegetables quickly to a boil. Reduce the heat to low, cover the pan and cook the mixture for 15 minutes.
4. Add the squash and chickpeas; cook for 15 minutes, or until the sweet potatoes are tender.
5. While the vegetables are simmering, cook the couscous according to the directions on the package.
6. Fluff the couscous with a fork and place it in shallow bowls. Ladle the vegetables and broth over the couscous.

Robyn's notes: this recipe appears to be long and involved, but it's really not so bad. Due to a leak that meant the bathtub needed re-glazing, the complex had put me up in a hotel this week. Having only a mini fridge, a sink, two burners, and less than 12 square inches of counterspace is not much to work with, and I was able to make this with no problems. I made this the day of my procedure so I couldn't eat, but it smelled soooo good it was hard not to dab my finger in the sauce and lap it up.

Tuna Nicoise

Note: Yield is 1 serving. This "recipe" came from an email from my health insurance company, so it's not written in regular recipe form.

• 3 oz water-packed tuna, drained
• roasted red peppers
• 2 sliced hard boiled eggs
• tomato cut in wedges
• boiled potato, sliced (1 medium)

Serve over:

• chopped Romaine lettuce

Dress with:

• 2 Tbsp balsamic vinegar
• 2 tsp olive oil

Finish with:

• 1 ripe pear
  

Skillet Casserole of Bulgur & Crimini Mushrooms

• 1 Tbsp butter
• 2 C sliced crimini mushrooms
• 2 Tbsp finely chopped onions or shallots
• 2 C chicken broth
• 1/2 C bulgur
• 1/2 tsp dried thyme
• 1/4 tsp salt
• pepper to taste

1. Place a heavy nonstick skillet over medium heat. Add the butter and allow it to melt. Add the mushrooms and onions or shallots; cook, stirring frequently, for 3 to 5 minutes, or until the mushrooms release their juices.
2. Stir in the broth or water, raise the heat and bring the mixture quickly to a boil. Then stir in the bulgur, thyme, salt and pepper. Reduce the heat to low and cover the skillet. Cook for 15 minutes, or until the liquid is absorbed and the bulgur is tender.

Robyn's notes: I added crumbled feta at the end. Additional options are yogurt cheese, nonfat yogurt and light sour cream.

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

Raspberry Chocolate Mini Muffins

Note: check yield, makes 16 mini muffins

• 2 Tbsp baking cocoa
• ¼ C boiling water
• ¼ C butter, softened
• 1/3 C sugar
• 1 egg
• 2/3 C all-purpose flour
• ½ tsp baking powder
• 4 tsp seedless raspberry jam
• 2 Tbsp chopped sliced almonds
• 1 tsp coarse sugar (optional)

1. Dissolve cocoa in water; let stand until cool. Meanwhile, in small mixing bowl, cream butter and sugar. Add egg; mix well. Combine flour and baking powder; add to creamed mixture alternately with cocoa mixture.
2. Fill paper-lined miniature muffin cups half full. Drop ¼ teaspoon of jam into the center of each; cover with 2 teaspoons batter. Sprinkle with almonds and sugar.
3. Bake at 350°F for 10-12 minutes or until a toothpick inserted in the chocolate portion comes out clean. Cool for 5 minutes before removing from pans to a wire rack. Serve warm.

Yield 16 muffins

Robyn's notes: these are great. Prep takes some time, about 40 minutes, but with the short baking time they're ready in less than an hour.

Nutritional Information: Calories 76; Fat 4g; Saturated Fat 2g; Cholesterol 21mg; Sodium 4mg; Carbohydrate 10g; Fiber trace; Protein 1g
Dietary Exchange: 1 Starch

Chocolate Zucchini Muffins

Note: check yield, makes 12 regular-sized muffins

• 1 (16.6-oz) pkg. date bread and muffin mix (One 14oz pkg banana bread and muffin mix can be substituted)
• ¾ C milk
• ¼ C oil
• 2 eggs
• 2 oz unsweetened baking chocolate, melted
• 1 C shredded peeled zucchini
• ½ C miniature chocolate chips

1. Heat oven to 400°F. Line 12 muffin cups with paper baking cups.
2. In large bowl, combine all ingredients except zucchini and chocolate chips; beat 50 to 75 strokes with spoon until mix is moistened. Fold in zucchini and chocolate chips. Batter will be stiff. Divide batter evenly into paper-lined muffin cups. Muffin cups will be nearly full.
3. Bake at 400°F for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool in pan for 5 minutes. Remove from pan. Serve warm or cool.

12 muffins

Robyn's notes: He likes these and I took a batch to work and everyone there enjoyed them as well. Including cooking time it takes less than an hour.

Nutritional Information: Calories 280; Calories from Fat 110; Total Fat 12g; Saturated Fat 4g; Cholesterol 35mg; Sodium 170mg; Total Carbohydrate 39g; Dietary Fiber 3g; Sugars 23g; Protein 4g

Dietary Exchanges: 1 Starch, 1 ½ Fruit, 2 ½ Fat OR 2 ½ Carbohydrate, 3 ½ Fat

Chewy Cinnamon Trail Bars

• 1 C quick-cooking rolled oats
• ½ C honey
• 1/3 C coconut (see notes, below)
• 1/3 C white vanilla chips
• 1/3 C pecan pieces
• 1 pkg. Pillsbury Cinnamon Swirl Quick Bread Mix
• ½ C butter, melted
• 1 ½ Tbsp water
• 2 egg yolks

1. Heat oven to 350°F. Grease 12x8 inch (2 quart) basking dish or 13x9 inch pan. In food processor bowl with metal blade, combine oats, honey, coconut, vanilla chips, and pecans; process 10 seconds or until coarsely ground.
2. Set cinnamon swirl package from bread mix aside. In large bowl, combine bread mix and oat mixture. Stir in butter, water, and egg yolks; mix well. Spread half of batter in greased baking dish. Sprinkle with cinnamon swirl from package. Drop remaining batter by spoonfuls over cinnamon swirl; carefully spread.
3. Bake at 350°F for 25 to 30 minutes or until edges are firm. Cool 2 hours or until completely cooled. Cut into bars.

Robyn's notes: I adapted this recipe from another, but I no longer remember the changes I made to it. He likes it, I've made it as lunch bars/granola-type bars a number of times.  I generally use sweetened flaked coconut because it's what I tend to have in the house.

Peanut Butter Banana Breakfast Bars

Note: check yield, this is intended to be eaten over multiple days

• 2 C rolled oats (quick cooking ok)
• 1 C sliced almonds
• 1 (14-oz) pkg. Pillsbury Banana Quick Bread and Muffin Mix
• 1 C raisins
• ½ C toasted wheat germ
• 1 C chunky peanut butter
• ½ C oil
• ½ C water
• ¼ C honey
• 2 eggs

1. Heat oven to 350. Spread oats and almonds in ungreased 15x10x1-inch baking pan. Bake at 350°F for 10 to 15 minutes or until oats and almonds are toasted, stirring occasionally.
2. In large bowl, combine toasted oats and almonds, quick bread mix and raisins; mix well. Add all remaining ingredients; mix well.
3. Spray same baking pan with nonstick cooking spray. Spread batter evenly in sprayed pan.
4. Bake at 350°F for 15 to 18 minutes or until edges begin to brown. Cool completely.

Approximately 24 bars

Robyn's notes: I make these as lunch bars/granola-type bars for him so that we feel confident about the ingredients in them, instead of the assortment of things in store-bought bars. I don't make this particular one all that often, because I can't always find the Quick Bread and Muffin Mix.

Nutritional Information: Calories 270; Calories from Fat 130; Total Fat 14g; Saturated Fat 2g; Cholesterol 20mg; Sodium 150mg; Total Carbohydrate 30g; Dietary Fiber 3g; Sugars 15g; Protein 7g

Dietary Exchange: 1 Starch, 1 Fruit, ½ High-Fat Meat, 2 Fat OR 2 Carbohydrate, ½ High-Fat Meat, 2 Fat

Skillet Spaghetti

• 1/2 pound lean ground beef
• 1 small onion, chopped
• 1 can (14.5 oz) diced tomatoes, undrained
• 1/3 C chopped green pepper
• 4 to 6 Tbsp water
• 1/2 tsp salt
• 1/2 tsp chili powder
• 3 oz uncooked spaghetti, broken
• 1/3 C shredded cheddar cheese

1. In a large skillet, cook beef and onion over medium heat until the meat is no longer pink; drain.
2. Stir in the tomatoes, green pepper, 4 Tbsp water, salt, chili powder and spaghetti. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until spaghetti is tender, stirring frequently and adding remaining water if necessary.
3. Sprinkle with cheese; cover and heat until cheese is melted, about 5 minute

• Robyn's notes: it was good but not exciting, though being easy basically made up for that.

Soba with Peanut Sauce

• 8oz soba noodles
• 1/4 C natural peanut butter
• 1/3 C rice vinegar
• 1 Tbsp reduced-sodium soy sauce
• 1 tsp Chinese chili paste with garlic OR 1/8 tsp cayenne pepper
• 1/2 C thinly sliced scallion greens

1. Cook noodles in a large saucepan of boiling water for 6-7 minutes. Drain and rinse under cold running water.
2. While the noodles cook, whisk together peanut butter, vinegar, soy sauce, and chili paste or cayenne in a bowl.
3. Add noodles and scallion greens to peanut butter dressing. Toss well and serve.

Robyn's notes: I used the cayenne instead of chili paste.

Ingredient Info: Soba: the Japanese buckwheat and wheat-dried noodles contain twice the dietary fiber of plain noodles. In terms of essential amino acids, soba scores higher than pasta or bread. Soba includes a lot of lysine, and therefore a good balance of amino acids.

Carrots with Rosemary Butter

• 1 1/2 C julienned carrots
• 1 Tbsp butter, softened
• 3/4 tsp minced fresh rosemary OR 1/4 tsp dried rosemary, crushed
• 3/4 tsp minced fresh parsley OR 1/4 tsp dried parsley flakes
• 3/4 tsp brown sugar
• 1/4 tsp salt
• 1/8 tsp garlic powder

1. Place carrots in a steamer basket; place in a small saucepan over 1inch of water. Bring to a boil; cover and steam for 4-6 minutes or until crisp-tender.
2. Meanwhile, in a small bowl, combine the remaining ingredients. Add carrots and toss to coat.

Robyn's notes: Easy and quick, I served these with Flavorful Chicken Pasta