Pan-seared Mahi with Vegetable Medley

This was a "contents of my fridge" preparation to go with a nice piece of mahi-mahi, and it turned out so well, I thought it worth sharing. You can't really see the fish in the photo, smothered as it is in a pan full of many tasty vegetables.
It's OK to substitute any other fish for the mahi, or if you prefer, use boneless chicken breast or even a boneless, lean cut of pork.
But it was great with the mahi.

Ingredients:
Two 6-ounce fish fillets, sprinkled with salt and pepper
11/2 cups of diced mixed aromatic vegetables (I used celery, onion, and carrots)
1/2 cup sliced leeks
1 cup sliced fresh Brussels sprouts
Handful of thin green beans (haricots verts)
1 cup chicken broth or stock
1/4 mixed fresh herbs of your choice
Salt and pepper to taste

Instructions:
Coat a nonstick frying pan with cooking spray and a little bit of olive or canola oil, and heat pan over medium-high heat. Add fish and saute until brown on each side, about 2-3 minutes total. Remove fish to a small plate, cover and keep warm.
Turn heat under pan down to medium. Add next four ingredients (aromatics through green beans) and stir-fry until veggies begin to tenderize, about 5 minutes. Add a little but of stock at a time to keep the veggies moist. Throw in the herbs, salt and pepper, add fish back to pan, cover and reduce heat to low.
Serve when the veggies are at the level of doneness that you like and the fish is heated through-- probably just another 2-4 minutes.

Holiday-worthy recipes, part 1

Wild Rice Pilaf

Yes, it's early to be thinking about what to cook for Thanksgiving and the December holidays, but I made this wild rice dish (with pecans and dried cranberries) last week and thought about how good it would be with chunks of leftover turkey.
Even without the turkey, it turned out quite tasty and we ate it for days, first as a side dish at dinner. The leftovers made a terrific lunch served at room temperature and tossed with pieces of lettuce.

I cooked the rice mix in brewed green tea, just for the kick of it. But you can substitute water or broth as cooking liquid for the rice.

Recipe: Tea-Infused Wild Rice Pilaf

Serves 4-6

Ingredients:

3 cups lightly salted water

4 tea bags

1 ½ cups wild rice mix (wild and other rice, boxed)

2 T canola oil

1 leek, chopped

1 shallot, minced

2 cloves garlic, minced

Salt and black pepper, to taste

½ c chopped pecans

½ c dried cranberries

2 T olive or sesame oil, or one tablespoon of each

¼ cup chopped fresh herbs (tarragon and parsley are nice)

1 – 2 cups bite-size pieces of turkey or chicken (optional)

Instructions:

1. In a medium saucepan, bring the salted water to a boil. Turn off the heat, add the teabags and steep for 5 minutes. Remove the teabags and bring the water back to the boil.

2. Stir in rice, cover and reduce heat to simmer. When rice is tender (about 12-15 minutes), remove from heat and drain off any excess moisture (rice should be fairly dry). Set aside.

3. While the rice is cooking, heat the canola oil in a large frying pan over medium-high heat. Add leek, shallot and garlic, reduce heat to medium and cook, stirring, for 2-3 minutes, until vegetables begin to tenderize.

4. Add rice to the frying pan and stir until heated, about 3-4 minutes. Season with salt and pepper to taste.

5. Stir in pecans, cranberries, oils and herbs. Add turkey or chicken, if using, and stir well. Remove to a serving dish or spoon onto plates.

More Good Eats for Independence Day

Grilling brings out sweetness even in bitter greens

I'm tweaking my menu for the holiday, which will be cooked mostly on the backyard grill. Along with burgers (some of bison) and chicken, I'll do a vinaigrette-dressed potato salad, sliced farm-fresh tomatoes, and perhaps this grilled radicchio -- something I love to grill, although my husband is less of a fan.
This is another recipe from the NY Times, in this case from their nice selection of recipes for the grill.

RECIPE: Grilled Radicchio with Tapenade/Anchovy Paste

Makes 4 servings

Ingredients:

2 to 4 small round radicchios, halved lengthwise, or 1 large round one, quartered
1/4 cup extra virgin olive oil, plus more as needed
2 tablespoons balsamic vinegar, plus more as needed
Coarse sea salt and black pepper
2 anchovy fillets (or to taste), drained
2 tablespoons olive paste or tapenade

Instructions:

1. Arrange the radicchio cut side up in a baking dish. Drizzle with 1/4 cup olive oil and 2 tablespoons balsamic vinegar. Season with salt and pepper. Marinate for 30 to 60 minutes.
2. Prepare a grill for direct grilling over medium heat. Brush and oil the grate. Place the anchovies in a small bowl and mash with a fork. Add the olive paste or tapenade and mix.
3. Arrange the radicchios on the grill cut side down slightly on the diagonal to the bars of the grill grate. Grill until lightly browned, 6 to 10 minutes, rotating each radicchio a little halfway through to create a crosshatch of grill marks. Baste with some of the marinade.
4. Turn the radicchios over. Spread each with a little anchovy and olive paste. Continue grilling and basting until a skewer or knife pierces the radicchio easily, about 3 minutes more.
5. Transfer to plates. Drizzle with a little fresh olive oil and balsamic vinegar.
.

Four Must-Have Carbs to Lengthen Your Life

In addition to fresh fruits and vegetables, the best foods for health and long life are whole grains.

Whole grains, aside from delivering more nutrients, including fiber, minerals and vitamins, are nuttier and chewier than refined grains. Oats, quinoa, bulgur, barley and other whole grains also add flavor to everyday meals and—because of their fiber—can help you feel full longer. An Archives of Internal Medicine study suggests that eating more whole grains (and fewer refined ones) might help you live longer. Scientists suspect that the fiber in whole grains reduces your risk of dying from cardiovascular, respiratory and infectious diseases.

See a selection of recipes for the four great grains: OATMEAL, QUINOA, POPCORN and WHOLE GRAIN PASTA here (click on link). One with oatmeal is below. Enjoy!




Get whole-grain goodness from this breakfast treat

 Recipe: Oatmeal-Rhubarb Porridge
Makes 3-4 servings
Ingredients



1 1/2 cups nonfat milk or nondairy milk, such as soymilk or almond milk

1/2 cup orange juice

1 cup old-fashioned rolled oats

1 cup 1/2-inch pieces rhubarb, fresh or frozen

1/2 teaspoon ground cinnamon

Pinch of salt

2-3 tablespoons brown sugar, pure maple syrup or agave syrup

2 tablespoons chopped pecans or other nuts, toasted (see Tip) if desired

Instructions:
Combine milk, juice, oats, rhubarb, cinnamon and salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat, cover and cook at a very gentle bubble, stirring frequently, until the oats and rhubarb are tender, about 5 minutes. Remove from the heat and let stand, covered, for 5 minutes. Stir in sweetener to taste. Top with nuts.

Rev up your engines!

Many research studies have concluded that even a small amount of cayenne pepper (or other hot spices) can speed up your body's metabolism, thus not only boosting your energy but also burning calories more efficiently. Here are a couple of ways to add more spice to your life: a grill-friendly shrimp barbecue over fresh tomato salad (just in time for tomato season that's almost upon us), and a complex tasting party dip that also makes a tasty spread for turkey or vegetable sandwiches.

Spicy Shrimp with Tomato Salad

Serves 8

INGREDIENTS:

1/3 cup packed basil leaves, plus extra leaves for garnish

1/3 cup extra-virgin olive oil

Kosher salt and freshly ground black pepper

2 1/4 teaspoons sweet smoked paprika

1 1/2 teaspoons pure ancho chile powder

1 1/2 teaspoons light brown sugar

1/2 teaspoon ground cumin

1/4 teaspoon ground coriander

1/8 teaspoon cayenne pepper

24 jumbo shrimp, shelled and deveined

2 tablespoons canola oil

3 large yellow heirloom tomatoes (1 1/2 pounds), sliced 1/4 inch thick

1 small red onion, halved and thinly sliced

INSTRUCTIONS:

In a blender, puree the 1/3 cup of basil leaves with the olive oil until smooth. Season the oil with salt and black pepper.

Light a grill or preheat a grill pan. In a small bowl, mix the sweet smoked paprika with the pure ancho chile powder, light brown sugar, cumin, coriander, cayenne pepper, 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Brush the shrimp with the canola oil and season all over with the spice mixture. Grill the shrimp over moderately high heat, turning once, until they are lightly charred and cooked through, about 4 minutes total.

Arrange the tomato and onion slices on a platter and drizzle with the basil oil. Top with the shrimp, garnish with the remaining basil leaves and serve.

Red Pepper and Nut Dip

(Makes 3 cups)

INGREDIENTS:

1/4 cup vegetable oil

1/4 cup pine nuts

1/4 cup sliced almonds

1/2 cup walnuts

1/4 cup unsalted roasted pistachios

1/4 cup unsalted roasted cashews

3 medium red bell peppers (1 pound), cut into 2-inch pieces

1 medium sweet onion, coarsely chopped

1/3 cup toasted bread crumbs

1/2 cup extra-virgin olive oil

Salt

Cayenne pepper

INSTRUCTIONS:

In a small skillet, heat the vegetable oil. Add the pine nuts and almonds and cook over moderately high heat, stirring, until lightly golden, about 2 minutes. Using a slotted spoon, transfer the nuts to a plate.

Add the walnuts to the skillet and cook, stirring, until toasted, about 3 minutes. Transfer the walnuts to a food processor and let cool completely. Add the pistachios and cashews and pulse until the nuts are finely chopped. Scrape the finely chopped nuts into a medium bowl. (Serve with crackers, pita triangles or corn chips)

Add the bell peppers and onion to the food processor and pulse until finely chopped. Transfer the pepper mixture to a fine-mesh sieve and press to extract as much liquid as possible. Add the mixture to the chopped nuts. Stir in the pine nuts, almonds, bread crumbs and olive oil. Season with salt and cayenne and serve.

Springtime Ravioli; Salmon burgers w/ roasted veggies

Two recent dinners: Ravioli with Asparagus, Zucchini and Pesto; Salmon Burgers with Roasted Fennel, Beets, Sweet Potatoes and Brussels Sprouts.

These were easy fixes, thanks to the ready-made ravioli (from Trader Joe's, arugula and Parmesan) and pre-made salmon burgers (from Whole Foods, on sale recently--stocked up and put them in the freezer).

For the Ravioli Sauce: 1/2 pound asparagus spears, cut into 2-inch pieces
2 medium zucchini, cut lengthwise and then into half-moon slices
Canola oil for sauteeing
2 cloves minced garlic
Salt and pepper to taste
1/4 cup prepared pesto
1/2 cup cooking water from the ravioli

For the roasted veggies (with salmon burger):
1 sweet potato, peeled (if desired) and cut into bite-size pieces
1/2 fennel bulb, sliced
2 cups brussels sprouts, cut in half
1 beet, peeled and cut into bite-size chunks
Toss in 2 T canola or olive oil, add salt and pepper, roast in 375-degree oven until all veggies are tender, about 30 minutes.

Shrimp tacos -- easy to make, fun and healthy, too.

Yes, this is an easy dinner and you can make it very healthy.
A few tips:
Saute shrimp quickly with some salt/pepper. Remove from pan and cool slightly. (I also added a handful of cut-up asparagus to the pan, so I had a green veggie in the meal.) Cut into smaller pieces and remove tails. Toss with lime juice and chopped cilantro and add mild or medium tomato salsa.
In a separate bowl, add prepared guacamole or mashed avocado.
In another bowl, put chopped up cold veggies -- I used shredded carrots, diced tomatoes and a few chopped radishes (in season now) for a little kick.
Heat the tortillas in the microwave for just a few seconds.
Everyone makes his/her own, adding to the tortillas in whatever proportion s/he feels like. You can add chopped lettuce and shredded cheese, if desired. More salsa also will be a hit.

Great combo: crab and asparagus

It's asparagus season! While you can get the tasty spears any time of year -- as is true now of most fruits and veggies -- spring is when they are best. Local growers around here are bringing their asparagus to markets, and I find it easy to over-buy and then have to come up with ideas for serving my husband's favorite vegetable.
Last night we just roasted a bunch of it in the oven with olive oil and seasonings.

One flavor combination that I think works really well is to mix crabmeat with slices of asparagus. For company this weekend, I'm planning to make a crab and asparagus salad (recipe and photo to come), but here's another way to combine the two ingredients, courtesy of Eating Well magazine.

Recipe: Crab Salad Melts
Makes 4 servings

Ingredients:

• 3 asparagus spears, or 12 snow peas, trimmed and thinly sliced (about 1/3 cup)
• 8 ounces crabmeat, any shells or cartilage removed
• 1/3 cup finely chopped celery
• 1/4 cup finely chopped red bell pepper
• 1 scallion, finely chopped
• 4 teaspoons lemon juice
• 1 tablespoon low-fat mayonnaise
• 1/4 teaspoon Old Bay seasoning
• 2-5 dashes hot sauce
• Freshly ground pepper, to taste
• 4 whole-wheat English muffins, split and toasted
• 1/2 cup shredded Swiss cheese

Instructions:

1. Place rack in the upper third of the oven; preheat broiler.
2. Place asparagus (or snow peas) in a medium microwave-safe bowl with 1 teaspoon water. Cover and microwave until tender, about 30 seconds. Add crab, celery, bell pepper, scallion, lemon juice, mayonnaise, Old Bay seasoning, hot sauce to taste and pepper; stir to combine.
3. Place English muffin halves, cut-side up, on a large baking sheet. Spread a generous 1/4 cup of the crab salad on each muffin half and sprinkle each with 1 tablespoon cheese. Broil until the cheese is melted, 3 to 6 minutes.

Spring delicacies

Last weekend I got hold of two wonderful spring treats: fiddlehead ferns and fresh porcini mushrooms. They were both at Madison's at Findlay Market. The fiddleheads are especially hard to come by and are only available for a few weeks in the spring. Brian Madison told me the ones he has now are from Portland -- didn't say if it was Oregon or Maine. Nonetheless, they are delicious to add to almost any vegetable saute, or saute on their own with a few seasonings as their own little adornment to your dinner plate.
The top photo is of the delicacies themselves.
The next series is what I did with mine -- sauteed with chopped fennel bulb, leeks, red and yellow bell pepper, porcini mushrooms and garlic. I served it with a side of rice and mushrooms.

New recipe: shrimp stir-fry with peas

Even though the weather has turned cold again -- and there's even a couple of inches of snow in our forecast for the weekend -- the calendar says it is spring. Therefore, let's celebrate some of the season's best crops. Today, I'm thinking about peas: snow peas, sugar snaps and "spring" (green) peas. This recipe is yummy without the shrimp, but I wanted to include some protein. Served over brown rice, it's a complete dinner. You can substitute bite-size chunks of raw chicken breast for the shrimp, or go with veggies only.

Recipe: Three-Pea Stir-Fry with Shrimp

Serves 2, may be doubled

Ingredients:

2 T canola oil

1 T minced fresh ginger

1 T minced fresh garlic

¼ teaspoon dried hot red pepper flakes

½ cup chopped red or orange bell pepper

6 ounces snow peas, cut into one-inch pieces

6 ounces sugar snap peas, cut into one-inch pieces

1 cup fresh or frozen green peas

¼ cup chicken or vegetable stock

8 ounces peeled and deveined shrimp

2 T low-sodium soy sauce

1 T sesame oil

1 T sesame seeds

Instructions:

Heat oil in a large skillet over medium high heat. Add ginger, garlic and pepper flakes and stir-fry until fragrant, about one minute. Add bell pepper and stir well, then add snow and sugar snap peas. Stir-fry for about 3 minutes until peas begin to soften.

Add green peas and stock, stirring well. When mixture is thoroughly heated – about another 2 minutes – add shrimp. Stir-fry until shrimp turns pink, another 3-4 minutes.

Remove from heat and add soy sauce and sesame oil, mixing well.

Serve over brown rice and sprinkle with sesame seeds.

Comfort food made healthier: Chicken Pot Pie

We've done beef stew, cupcakes and a couple of other comfort-food standbys. How about that old fave, chicken pot pie?
Here's a recipe from Cooking Light that does a lovely job lightening up this classic dish. Note that they do use puff pastry -- maybe not the healthiest ingredient but, as the magazine notes, a little bit of indulgence can still make it into a fit & lean lifestyle. (Thank goodness for that.)
In this recipe, you can use all those different root veggies or substitute the same overall amount with ones you have on hand, or whose taste you may prefer.

Recipe: Chicken and Root Vegetable Pot Pie
Serves 6-8

Ingredients:

• 3 cups fat-free, less-sodium chicken broth
• 1 1/2 cups frozen green peas, thawed
• 1 cup (1/2-inch) cubed peeled baking potato
• 1 cup (1/2-inch) cubed peeled sweet potato
• 1 cup (1/2-inch) cubed peeled celeriac (celery root)
• 1 cup (1/2-inch-thick) slices parsnip
• 1 (10-ounce) package frozen pearl onions
• 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
• 2/3 cup all-purpose flour (about 3 ounces), divided
• 1 1/2 cups fat-free milk
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh thyme
• 1 1/2 teaspoons salt
• 1 teaspoon freshly ground black pepper
• Cooking spray
• 1 sheet frozen puff pastry dough, thawed

Instructions:

Preheat oven to 400°.

Bring broth to a boil in a large Dutch oven. Add peas and next 5 ingredients (through onions) to pan; cover, reduce heat, and simmer for 6 minutes. Add chicken; cook for 5 minutes or until chicken is done. Remove chicken and vegetables from broth with a slotted spoon; place in a large bowl.

Increase heat to medium. Lightly spoon flour into dry measuring cups; level with a knife. Place all but 1 tablespoon flour in a medium bowl; gradually add milk to bowl, stirring with a whisk until well blended. Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently. Stir in chicken mixture, parsley, thyme, salt, and pepper. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray.

Sprinkle remaining 1 tablespoon flour on a work surface; roll dough into a 13 x 9-inch rectangle. Place dough over chicken mixture, pressing to seal at edges of dish. Cut small slits into dough to allow steam to escape; coat dough lightly with cooking spray. Place dish on a foil-lined baking sheet. Bake at 400° for 16 minutes or until pastry is browned and filling is bubbly.

Turkey Breast with Figs (while fresh figs are still in season!)

Yes, you can still find fresh (not dried) figs in stores such as Whole Foods and at specialty markets, including Madison's at Findlay Market. Fresh figs are a great treat and worth seeking out.
Most people eat them cold/raw, but I love to add them to cooked savory foods. Their sugars become caramelized and the smooth texture of cooked figs is delightful.

For this supper, I sauteed turkey breast cutlets and added leeks and garlic along with the figs. There are just a few ingredients, making this a quick and easy meal.

Recipe: Turkey Breast with Figs, Leeks and Garlic Serves 2 (can be doubled)

Ingredients:
2-3 T canola oil
2 6-to-8-ounce turkey breast pieces (uncooked), salt and pepper on both sides
2 leeks, white and light green parts only, rinsed and thinly chopped
2 large cloves garlic, minced
1 cup chicken broth or stock
1 1/2 cups fresh figs, cut into half lengthwise (or left whole if they are small)
Salt and pepper to taste

Instructions:
1. Heat oil in a large skillet over medium-high heat. When pan is hot, add turkey and brown on one side for about 3 minutes. Turn and brown the other side for the same length of time. (NOTE: The timing will depend on the thickness of your turkey slices. If you have very thin turkey cutlets, cut this time in half.)
2. Reduce heat to medium. Stir in leeks and garlic and stir-fry for just a minute to let the veggies start to cook. Add broth/stock, cover the pan and cook for about 3-4 minutes.
3. Add figs, stir well, and cover the pan again. You only need to let the figs heat through and become soft, perhaps another 3 mimutes.
4. Adjust seasonings, adding more salt and pepper if desired, and serve. (Served with Brussels sprouts in the photo.

Pasta with White Beans and Veggies

This is easy, healthy and quite delicious.

Recipe: Pasta with White Beans, Tomatoes, Mushrooms, Greens and Garlic Serves 4

Ingredients:
2 cups uncooked pasta, preferably whole grain (I like bow-tie or farfalle shaped)
Salted water (for cooking the pasta)

3 T olive oil
1 cup shiitake mushrooms, sliced
2 large cloves garlic, minced
1 can no-salt-added diced tomatoes
1 large fresh tomato, cut into chunks
1/2 cup water
Salt and pepper
1 teaspoon dried oregano
1 can white (cannelini or white kidney) beans, drained and rinsed
2 cups fresh spinach or arugula, or a combination of the two
Grated or shaved Parmesan cheese, for serving

Instructions:
Cook the pasta according to package directions until al dente; drain and set aside.
Heat oil in a large skillet over medium heat. Add mushrooms and garlic and stir-fry for 3 minutes. Stir in tomatoes, water, salt, pepper and oregano. Cover pan and let mixture heat through, about 3-4 minutes.
Stir in beans and greens (spinach and/or arugula); cover pan again and let heat just until the greens begin to wilt, about 3 minutes. Add pasta to pan and stir well.
Spoon into bowls for serving, passing the cheese at table.

TOP PHOTO: How it should look when all ingredients are in.
BOTTOM PHOTO: A bowl ready to eat, with cheese.

Serve with a fruity red wine, such as zinfandel or shiraz -- or any wine that you like. Crusty whole-grain bread goes nicely with it, as well.

Great greens for fall

Even though summer produce is (sadly) going, going and gone, certain really healthy and yummy crops are heading into their own peak season. I'm thinking today about greens of all kinds, including kale, broccoli and spinach. While they may not have as many fans as do tomatoes or corn, these sometimes-bitter greens could not be healthier -- and CAN be made to taste amazingly delicious.

If you need to be persuaded about the health profile of greens, here's an excerpt from a nutritionist who writes for Epicurious:

• Go Green to Fight Cancer (by Megan Steintrager)
  

"Numerous scientific studies indicate that eating cruciferous vegetables—including kale, Brussels sprouts, broccoli, and collard greens— can block carcinogens. Leafy greens such as spinach and Swiss chard are vitamin-rich and brimming with phytonutrients, including flavonoids and carotenoids, that are linked to a host of health benefits. "Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anticancer agents," George Mateljan writes in his book The World's Healthiest Food. Mateljan cites research suggesting that spinach can fight against breast, skin, stomach, and prostate cancers."

Over the next few weeks, I'll post occasional recipes based on spinach, kale and other cruciferous veggies. Here's hoping you'll enjoy some of them!

Recipe: Kale and Sweet Potato with Mustard-crusted Tofu
Serves 4

Ingredients:

• 1 14-ounce package firm tofu
• 1/2 cup whole grain Dijon mustard

4 tablespoons vegetable oil, divided

• 1/2 medium onion, sliced
• 1 tablespoon minced peeled fresh ginger
• 1 bunch kale, stem cut from each leaf, leaves thinly sliced crosswise (about 8 cups)
• 1 small red-skinned sweet potato (about 8 ounces), peeled, halved lengthwise, thinly sliced crosswise
• 2 tablespoons fresh lime juice

Instructions:

Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.

Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add onion and ginger; sauté 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.

Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side (some mustard seeds may fall off tofu).

Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.

"Guacamole with a punch"

Check out this nifty take on guacamole, given real zip with the addition of roasted tomatillos.

I think avocado is one of nature's perfect foods, so it's always nice to find variations on ways to enjoy it! Avocado is chock-full of calories, and adding these chilies and other veggies cuts the dip's calorie tally almost in half....but you still get that luscious, creamy avocado taste.

Recipe: Guacamole with Roasted Tomatillos
Makes about 1 1/2 cups, serving 4-6

Ingredients:

1/2 pound fresh tomatillos, husked

1 jalapeño or 2 to 3 serrano chilies, seeded if desired and roughly chopped

10 cilantro sprigs, plus additional leaves for garnish

Salt to taste

2 small or 1 1/2 large ripe avocados

1 tablespoon freshly squeezed lime juice

Instructions:

1. Preheat the broiler. Cover a baking sheet with foil and place the tomatillos on top, stem side down. Broil two to five minutes at the highest rack, until charred on one side. Turn and broil the other side for two to five minutes, until charred. Remove from the heat and transfer to a blender, tipping in any juice that has accumulated on the baking sheet. Add the chilies, cilantro sprigs and salt to the blender and blend to a coarse purée.

2. Peel the avocados and scoop the flesh into a bowl. Mash with a fork or pestle. (Do not use a food processor or a blender so you can retain some texture. Stir in lime juice, tomatillo mixture and salt to taste and combine well. Transfer to a bowl and serve with baked or microwaved tortilla chips or crudités, or use for tacos or avocado sandwiches.

Source: New York Times, 9/13/10

Another quick weeknight dinner (inexpensive,too)

Quesadillas are one of my guilty pleasures, although I rarely indulge in the cheesy ones at restaurants. It isn't just the cheese; what bothers me more is the trans fats in most mass produced tortillas, especially flour tortillas.
When you make quesadillas at home, you can select the best tortillas and control what goes inside them.
Here's a recipe for some very tasty and healthful sandwiches.

NOTE: When selecting tortillas at the store, read the ingredients label and avoid those that say "partially hydrogenated" anything. Even if the nutrition label claims the product has zero grams of trans fat, that's often misleading because it's per serving, and if the designated serving size (usually way less than we'd eat) has less than a gram of trans fat, they can claim "zero" grams. The stuff still adds up, even at .75 grams per serving.

RECIPE: Turkey and Onion Quesadillas
Serves 4

Ingredients

• 1 small red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 4 10-inch whole-wheat tortillas
• 1 cup shredded sharp Cheddar cheese
• 8 slices deli turkey, preferably smoked (8 ounces)

Preparation

1. Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
2. Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.

Adapted from Eating Well magazine

Dinner tonight: inexpensive, tastes and looks great, easy to make (Perfect!)

This pasta dish is a snap to put together, you can feed a family for under $10, and of course it's super healthy.
Fiddle around with the ingredients if you don't like something about the recipe. For instance, cauliflower can substitute for broccoli. And you can add some meat or other protein, such as cut-up rotisserie chicken, without adding much to the cost or taking away the healthful benefits.
The more garlic, the better.........and add as much cheese as your waistline and/or cholesterol numbers will allow.

Recipe: Farfalle with Broccoli and Grape Tomatoes Serves 4

(Note: I used whole-wheat bow ties, or farfalle, but penne or rotini will be good, too)

Ingredients:

4 cups broccoli florets, cut into bite-size pieces

10-12 ounces uncooked pasta, preferably whole grain

2 pint-size containers cherry or grape tomatoes

2 T canola or olive oil, plus cooking spray

3 T minced garlic, or more to taste

½ cup dry white wine or stock

1 tsp dried oregano

Salt and pepper

½ cup grated cheese, such as Parmesan or mozzarella

Instructions:

Cut grape or cherry tomatoes in half and set aside.

In a large pot, heat several quarts of salted water until it comes to a full boil. Add broccoli and let come to a boil again. Add pasta to this pot and cook until pasta is al dente, about 8-10 minutes. Pour mixture through a colander to drain and set aside.

Meanwhile, heat oil in a large frying pan to medium-hot, adding cooking spray as needed, making sure that the bottom of the pan is evenly coated with oil.

Add garlic and cook, stirring, for two minutes. Add wine or stock along with tomatoes. Reduce heat to medium and stir-fry for 3-4 minutes. Add oregano and seasonings, stirring well.

Stir in pasta and broccoli, cover and let mixture simmer for another couple of minutes.

Spoon into serving dishes and sprinkle with the cheese, passing more cheese at table, if desired.

Oven-fried fish (in this case, cod) with sauteed summer squash

If you'd like a crunchy coating for mild, flaky fish but don't want to deep fry, try dipping the fish fillets in an egg wash, then in seasoned bread crumbs. Bake the fish for a short while in a hot oven, and you should have the dish you were looking for -- but it'll be way healthier than a fried fish dinner.
This also works quite well with boneless, skinless chicken breasts.
For a side dish, I simply sauteed mixed baby squashes from the farmer's market, adding some diced shallot, chopped roasted red pepper (from a jar) and capers.
To top the fish, I put a little of the sauce from the squash and served with lemon wedges.

Recipe: Oven-Fried Fish (Serves 2; can be doubled)

Ingredients:
2 8-ounce fish fillets, such as cod, flounder or tilapia
2 eggs, lightly beaten with 2 T water
1 tsp lemon-pepper seasoning
Dash of salt
1 cup plain bread crumbs
1 tsp dried thyme

Instructions:
Pat fish fillets dry with paper towels.
Place eggs and water in a medium, shallow bowl; add lemon-pepper and salt to eggs.
Sprinkle bread crumbs on a large sheet of waxed paper and sprinkle thyme over top of crumbs.
Using tongs, dip one fish fillet in the egg mixture, let excess drip off, then dredge fish in the bread crumbs. Use hands, if necessary, to evenly coat the fillet with seasoned crumbs. Place fillet on a clean sheet of waxed paper.
Repeat with other fillet.
Cover fish gently with more wax paper and refrigerate for 15-20 minutes.
Meanwhile, preheat oven to 425 degrees.
Place fish on a large baking sheet that has been coated with cooking spray.
Bake fish in preheated oven for 10-12 minutes (depending on thickness of fillets). Remove when coating has begun to brown. Don't overcook -- the fillets will turn dry if they stay in the oven too long.
Serve with lemon wedges.