THE 300 CALORIE PASTA LUNCH

THE 300 CALORIE PASTA LUNCH
(OK, may be closer to 310 calories)

Well, they said it would happen, and it finally did...my metabolism seems to have slooooowed down.  Gone are the days of piling noodles high on a plate with all manner of sauces and cheese and whatnot.  Gotta start cutting the calories, but I'm definitely not cutting the flavor.  So, without further ado, my first calorie-conscious recipe..

Ingredients:
(Serves 2)

1 1/2 cups dry Trader Joe's Brown Rice Fusilli
Splash of olive oil
1/8 cup Trader Joe's Basil Pesto Sauce
2 Tbsp. grated Parmesan cheese
2 dried red chili peppers, chopped or torn into small bits
2 fresh basil leaves, cut or torn into small bits
2 medium tomatoes (I like Campari from Costco), chopped
Shake of black pepper
Shake of garlic powder

Directions:

1.  Bring pot of water to a boil, adding a splash of olive oil.
2.  Add pasta, stir, cook for 7 minutes stirring frequently to unstick pieces.
3.  Drain pasta and rinse with cold water.
4.  Place pesto in pot and stir in pasta.
5.  Split evenly between two plates and sprinkle each with 1 Tbsp. cheese, pepper, garlic powder, 1 tomato, 1 chili pepper, and 1 basil leaf.

Notes:

*Pair with a low-ish calorie protein for a complete dinner meal.

*To be honest, this alone is not likely to fill you up (unless you have a remarkably small tank!).  But it gives you the chance to have some of what you really want (pasta!  pesto!  cheese!) and then supplement with a piece of fruit or vegetable (spinach is an easy, healthy and low-cal choice) and still stay under a respectable 400 calories.

*Kids can rinse the pasta, stir the pesto, or tear the basil.

SWEET POTATO-AVOCADO POCKETS

Inspired by Costco's chicken and carne asada bakes.  Great for kids, picnics, potlucks & sharing!

Ingredients:

4-6 small sweet potatoes, peeled and diced
3 Tbsp. olive oil
1 tsp. + 1 tsp. garlic powder
1/2 tsp. black pepper
1 tsp. paprika
1/2 tsp. salt
2 sheets puff pastry, thawed according to package
1/2 avocado, diced
5-6 small tomatoes, diced
1/2 cup shredded Mexican blend cheese or mozzarella cheese
1/2 cup cooked black beans
Juice of 1/2 lime
1 tsp. coriander powder
2 handfuls spinach leaves, finely chopped or torn
1/4 cilantro leaves, chopped
1 egg, lightly beaten with 1 Tbsp. water

Directions:

1.  Preheat oven to 375°.  In a gallon size zipper top plastic bag, thoroughly mix sweet potatoes, olive oil, 1 tsp. garlic powder, black pepper, paprika, and salt.

2.  Bake sweet potatoes on a sheet of aluminum foil on a cookie sheet for 15 minutes.  Stir around sweet potatoes with tongs and bake for an additional 15 minutes, or until lightly browned and soft.  Set cooked sweet potatoes aside to cool.

3.  In a large bowl, mix tomatoes, 1 tsp. garlic powder, avocado, cheese, lime juice, coriander, black beans, spinach, cilantro, cooled sweet potatoes, and salt and pepper to taste.

4.  Turn oven up to 400°.  Unfold puff pastry on lightly floured flat surface.  Slice lengthwise along score marks (into thirds).  Towards one end of each piece of puff pastry (leaving approximately 1/2" of space empty at the end and 1/4" on each side), scoop in a handful of the sweet potato mix.  Fold the puff pastry over and squish together the sides, gently folding them up a bit, and roll over the ends.

5.  Brush each pocket with egg mixture and place onto a lightly oiled piece of aluminum foil on a cookie sheet.  Bake for 18-20 minutes, or until browned.

6.  Douse liberally with Cholula and enjoy!

Notes:

*Kids can help by squishing the sweet potatoes in the bag, mixing the veggies, filling the pockets, or applying the egg mixture.

LIFE'S A BEACH PASTA SALAD

Perfect for an impromptu beach trip or summer potluck!

Ingredients:
(Makes 4 side dish portions or 2 entree portions)

1/2 package orzo pasta
4 carrots, diced
1 zucchini, diced
1 green onion, sliced
1 can artichoke hearts, drained & excess liquid squeezed out, chopped
1/2 can garbanzo beans, drained & rinsed
4-5 garlic cloves, minced
Juice of 1/2 lemon
Olive oil
Dried dill, 2 shakes
Dried oregano, 1 shake
Dried thyme, 1 shake, rubbed between fingers to release flavor
1/3 cup grated Parmesan cheese
Salt, to taste
Pepper, to taste

Directions:

1.  Cook orzo according to package.

2.  While orzo is cooking, nuke carrots and zucchini in a bowl covered with microwave-safe plastic wrap with a bit of water, stirring once during cooking, until tender but not overly soft (approximately 3 minutes total).  Drain and thoroughly rinse cooked veggies with cold water.

3.  When orzo is done, immediately drain and thoroughly rinse with cold water to stop cooking.  Place in large mixing bowl and stir in a bit of olive oil.  Add veggie mixture and green onion to mixing bowl and stir gently.

4.  Add all remaining ingredients to bowl, mixing gently but thoroughly.  Add salt and pepper to taste.

5.  Serve with crusty French bread.

Notes:

*Try to make a couple of hours ahead and chill in fridge - flavors blend marvelously!

*To pack for the beach, make far enough ahead that toasted bread and pasta salad have a chance to thoroughly cool down before putting in cooler.

*Would be good with small, previously-cooked/thawed shrimp added and/or a shake of red pepper flakes.

*Add whatever your child's favorite veggie is to increase likelihood of consumption!  Also, using bread as a "spoon" makes eating it more fun!

*Kids can help by stirring all ingredients.

TEXMEX-ISH CASSEROLE

Ingredients:
(Makes 2 casseroles/4 servings each)

1 head cauliflower, florets only, diced
6 tomatoes, diced
1/2 red, yellow or orange bell pepper, diced
1 can corn, drained
1 can artichoke hearts in water, drained and chopped
6-8 small potatoes
[Optional:  1 can red kidney beans, drained and/or 1 can cooked chicken, drained]
1/4 red onion, finely diced
2/3 bag Trader Joe's brown rice fusilli pasta
Juice of 1/4 lemon
1 cup + 1/4 cup + 1/4 cup shredded Mexican blend cheese
1 tsp. garlic powder
1 tsp. dried oregano
1/4 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. salt
1/2 tsp. coriander
1/2 tsp. black pepper
Vegetable oil
[Optional:  1/2 bunch cilantro, leaves only, chopped]

Directions:

1.  Preheat oven to 400°.  


2.  Pierce potatoes with a knife.  Nuke on a plate for 2-3 minutes (until semi-soft), turning over once.  Set aside to cool.

3.  Meanwhile, bring a large pot of water with salt and oil to a boil.  When boiling, add pasta, cauliflower, bell pepper, and onion.  Cook until pasta is tender, approximately 8 minutes.  Drain and spray with cold water.

4.  Chop potatoes into chunks.

5.  In a large glass bowl, mix pasta combo, corn, artichoke hearts, tomatoes, potatoes, [beans/chicken], [cilantro], lemon juice, and all spices.  Mix well, adding 1 cup of cheese.

6.  Grease two square casserole dishes and spoon in the pasta mixture.  Bake for 15 minutes.

7.  Top each casserole with 1/4 cup cheese and bake 15 minutes more.

Notes:

*Gluten-free!

*Could also make with brown rice instead of pasta, but if your kids are anything like mine, they won't eat rice unless it's disguised as pasta.

*I made mine with the artichoke hearts sprinkled on top instead of mixed-in (to entice my artichoke-loving daughter to try it), which makes for a nice presentation.  If you do it that way, be careful that the artichokes don't burn during baking.

*Excellent served with avocado slices and spicy salsa on top.

*Kids can help by stirring all the ingredients and scooping it into the dishes.

CAULIFLOWER FRITTATA

Ingredients:

1/2 cauliflower, only florets broken into small bits

2 leeks, halved and thinly sliced

4  fresh sage leaves

1-2 tsp. crushed garlic

1/3 bunch chard (approximately 1 1/2 cups), removed from stems and chopped

Olive oil 

1/3 cup shredded mozzarella

Handful shredded Quattro Formaggio or Swiss Cheese

Small chunk mild blue cheese, broken/smushed into bits 

Splash Worcestershire sauce

Salt

Pepper 

8 eggs

1/2 cup non-fat milk 

Directions:

1.  Preheat oven to 350 degrees.  Spray a square casserole dish with olive oil spray.

2.  Cover cauliflower and a splash of water in a bowl with microwave-safe plastic.  Nuke for 1 minute.

3.  In a large sautee pan over medium-high flame, heat some olive oil.  Add cauliflower, garlic, sage and leek.  Stir frequently for 5 minutes.  Turn heat off and add chard, stirring with tongs until chard is just wilted.  Remove sage leaves.

4.  Add cauliflower mixture to casserole dish.  Sprinkle with all cheeses equally.

5.  In a large bowl, whisk together eggs, milk, salt, pepper, and Worcestershire sauce.  Pour into casserole dish.

6.  Bake for 30 minutes or until frittata is puffy and almost browned.  Serve with garlic bread and a green salad.

Notes:

*Increase likelihood of kiddos eating by covering each serving with marinara sauce and parmesan cheese (or gummy bears, or goldfish crackers, or whatever it takes).

*Kids can help by breaking off cauliflower florets, tearing chard off of stems, or whisking eggs.

*Tastes even better the next day!

*Go easy on the blue cheese, even if you really like it...it can overpower the more delicate flavors of the chard and cauliflower.

FAUX RISOTTO

FAUX RISOTTO

Make it quick + yummy! I know it doesn't look like much, but I promise you'll be delightfully surprised!




Ingredients:
(Makes 2-3 side dish portions)


1 package Trader Joe's Frozen Organic Brown Rice
1/4 - 1/3 cup grated parmesan cheese
2 Tbsp. olive oil
1/4 - 1/2 tsp. dried basil
1/4 - 1/2 tsp. dried thyme
Squeeze of fresh lemon juice
1/4 tsp. black pepper
1/2 tsp. red pepper flakes


Directions:


1. Cook rice according to directions (snip corner of bag, nuke for 3 minutes).

2. Immediately stir in all other ingredients.

3. Serve and pretend you slaved over a hot stove...I won't tell.


Notes:


*Kids can help by stirring in all the yummy stuff!

SQUARE MEAL MAC 'N CHEESE

SQUARE MEAL MAC 'N CHEESE

This one is a shout-out to those of you with picky eaters...even my ultra-finicky daughter gets all the food groups in when I make this.

Ingredients:

(Makes approximately 2 kid-size portions)

1 packet Trader Joe's (or other single serving) Microwavable Mac 'n Cheese

10 baby carrots, sliced

Handful garbanzo beans, drained

Handful spinach leaves, torn or chopped into miniscule bits

Olive oil

Parmesan cheese

Water

Directions:

1. Heat olive oil in a small sautee pan over medium heat. Add garbanzo beans and cook for approximately 4 minutes, stirring occasionally.

2. Meanwhile, place carrots in a microwave safe bowl and add a few tablespoons of water. Cover with plastic wrap and microwave on high for one minute; stir; cook another minute; stir; cook one more minute.

3. Drain water from carrots and add to beans in pan.

4. Mash beans and carrots in pan with a fork until well mixed.

5. Follow directions for making mac 'n cheese.

6. Add spinach and a tablespoon or so of parmesan cheese to pan and mix well. Cook one or two more minutes.

7. Combine veggie mix with cooked mac 'n cheese. Sprinkle with more parmesan cheese.

Notes:

*Kids can help by stirring the cheese into the cooked macaroni (my daughter loves that).

*If necessary, feel free to recreate "Close Encounters of the Third Kind" with your parmesan pile...atleast they're getting dairy, grains, legumes and two colors (!) of veggies.

*This is a good one if you're trying to feed kids from different age groups...just leave out the extra parmesan for little ones when you're concerned about the sodium.

*My daughter will eat this despite a passionately-professed dislike of beans...I'm not sure she actually knows there are beans in it and I am not about to tell her. If you know her, please don't tell her either, okay?

SUPER-DUPER ONE POT RISOTTO

SUPER-DUPER ONE POT RISOTTO

Ingredients:
(Makes 2-3 entree servings)

1/2 - 2/3 box Trader Joe's Three Grains Blend (rice, barley & spelt)
3 1/2 cups vegetable broth
Splash red wine
1-2 Tbsp. olive oil
10 crimini mushrooms (stems removed), diced
1/4 yellow bell pepper, diced
1/4 red onion, diced
1 zucchini, diced
2 Tbsp. crushed garlic
2 Tbsp. light butter
2 Tbsp. dried parsley
1 shake dried thyme
1 shake dried oregano
1 tsp. dried basil
Couple shakes black pepper
1/4 cup + several Tbsp. grated Parmesan cheese
[Optional: red pepper flakes, to taste]
[Optional: few sprigs fresh parsley]

Directions:

1. In large pot, heat olive oil over medium-high heat.

2. Add mushrooms, bell pepper and onion to pot. Stir frequently for a couple of minutes, covering with lid in between (oil should be hot and sputtering).

3. Add garlic and red wine. Stir and cover a couple more minutes.

4. Add broth and spices, stir, cover and bring to boil.

5. Add Three Grains blend and stir. Reduce heat to medium, cover and continue to stir occasionally for approximately 10 minutes.

6. Add zucchini, stir, cover and continue to stir occasionally, for 8 more minutes or until all broth is absorbed.

7. Remove from heat and stir in butter and 1/4 cup Parmesan cheese [and red pepper].

8. Serve and sprinkle each portion with 1-2 Tbsp. Parmesan cheese [and add a sprig of fresh parsley].

Notes:

*Great served with a spinach salad (add garbanzo or white kidney beans for protein!) and toasted slices of hearty ciabatta or other yummy bread.

*Kids can help by dicing up mushrooms.

*I used Trader Joe's Reduced Sodium Savory Vegetable Broth, 3 packets in 3 1/2 cups hot water.

*Surprisingly filling and rich! Doesn't taste like it has so little oil and butter. Just ask the hubby. :)

LOOSEY-GOOSEY PASTA

LOOSEY-GOOSEY PASTA

So, say you want to impress your family by making your own pasta sauce from scratch...and say that sounds too long and arduous and not at all compatible with your busy lifestyle - no matter! You can make this one on the fly, I promise. It's called "Loosey-Goosey" because, as usual, I threw it together and didn't measure anything, so all amounts and cooking times are approximate.

Ingredients:
(Makes 3-4 entree portions)

1/2 package angel hair pasta (capellini)
1 Applegate Farms Sweet Italian chicken & turkey sausage, sliced
12 tomatoes, whole but poked with a knife
Olive oil
Worcestershire sauce, to taste (approximately 1 Tbsp.)
1 can tomato paste
Dried basil
Dried oregano
Dried thyme
Black pepper
Minced garlic, to taste (approximately 1 Tbsp.)
1/2 bag TJ's organic spinach leaves (approximately 3 oz.)
1/2 orange bell pepper, chopped
Handful thickly sliced mushrooms (i.e., pre-sliced in the bag from TJ's)
Cooking sherry or other white wine
Parmesan cheese
Red pepper flakes

Directions:

1. Heat a large pot of water with a dash of olive oil and salt in it. Once it boils, turn the heat all the way down to keep it hot while preparing the sauce.
2. Meanwhile, pour a generous amount of olive oil into a wok or other large pan over medium-high heat.
3. Add sausage and tomatoes to the pan. Heat for 2 minutes.
4. Start breaking up tomatoes with a wooden spoon and stirring sausage around to prevent burning or sticking. Cook several more minutes, until tomatoes are soft and starting to break apart easily.
5. When there is a good amount of liquid in the pan, add mushrooms and spinach. Stir for a minute or two, breaking up the mushrooms with the spoon.
6. Add tomato paste, Worcestershire sauce, garlic, black pepper, dried herbs, splash of sherry. Stir well for a minute or two, then reduce heat to low and cover, stirring occasionally.
7. Turn water back up to boiling, add pasta and cook according to package (approximately 3 minutes), stirring frequently.
8. Remember that you didn't add the bell pepper to the sauce yet and decide to throw it in with the pasta. Realize later that this is an awesome way to cook it (for both texture and flavor), and commit to trying to remember to do it this way in the future. Feel really self-satisfied for being an innovator, conveniently ignoring that it was the result of being scatterbrained and a bit harried.
9. Drain pasta/bell pepper, douse with cold water and toss with a bit of olive oil to keep it from sticking.
10. Serve with a generous portion of sauce and sprinkle with parmesan cheese and red pepper.

Notes:

*Angel hair is popular with the preschool set.

*Applegate Farms is a small company that makes a bunch of different organic, humanely-raised meat products. Look for it at health food stores and Whole Foods.

*I like the size and especially the flavor of the Campari tomatoes-on-the-vine from Costco - yum!!

*If your kid enjoys cooking, have her break up the mushrooms prior to adding to the pan.

CHEESY EGGPLANT SANDWICHES, TRADER JOE'S STYLE

CHEESY EGGPLANT SANDWICHES, TRADER JOE'S STYLE





Ingredients:
(Makes 4 sandwiches)

4 TJ's Organic Baby Baguettes, sliced down the middle but still connected at the bottom
1/2 - 3/4 eggplant, 1/2" slices
2 Tbsp. crushed garlic
2 Tbsp. grated parmesan cheese
8 Tbsp. olive oil
1/2 cup TJ's Tuscano Marinara Sauce
1/2 cup TJ's Quattro Formaggio (shredded cheese)
Salt

Directions:


1. Cover each eggplant slice with salt, let sit for 15 minutes, then rinse well and dice.


2. Preheat toaster oven to 400 degrees.


3. Toss the eggplant with the olive oil, parmesan cheese and garlic until thoroughly and evenly coated (I like putting it all together in a tupperware container and shaking like crazy...my daughter likes doing that part, too!).


4. Pour the eggplant out onto a piece of foil and bake in toaster oven for approximately 7 minutes (keep an eye on it to prevent burning).


5. Fill each baguette with eggplant, cover with marinara sauce, and press shredded cheese down into each sandwich.

6. Bake for 5 minutes more, or until cheese is melted but not yet brown.

7. Slice each sandwich in half and serve.

Notes:


*Kids can stir/shake the eggplant, olive oil, parmesan and garlic.


*Don't skip the salting step! It keeps the eggplant firm during cooking and minimizes bitterness.


*Serve with gourmet olives or pepperoncinis on the side to "class" it up!

SUNSHINE LEMONADE

SUNSHINE LEMONADE

My daughter came up with this one...too good not to pass along!

Ingredients:
(Makes 2 servings)

4 lemons (enough to get almost 1 cup of juice)
2 Cuties (or other clementines)
1 cup sugar or powdered sugar
1 cup water

Directions:

1. Squeeze lemons and clementines.

2. Mix juice with sugar and water.

3. Stir well before each serving and serve over ice.

Notes:

*Kids can do the whole thing themselves, especially if you have a little electric squeezer.

*Those two little clementines make all the difference!

COUS COUS CASSEROLE

COUS COUS CASSEROLE

Ingredients:

(Makes 3-4 servings)

1 head broccoli, florets only

1/2 package Trader Joe's Harvest Grains Blend (Israeli cous cous, orzo, baby garbanzo beans and red quinoa) or 1 cup brown rice and 1 cup garbanzo beans

1 cup Trader Joe's canned Tuscano marinara sauce or other chunky marinara sauce

1 cup Trader Joe's shredded Quattro Formaggio or other shredded, pungent cheese

1/2 cup grated Parmesan cheese

6 or so heirloom or cherry tomatoes

2 tsp. crushed garlic

Garlic powder, to taste

[Optional: red pepper flakes]

Juice of 1/2 Meyer lemon

Splash of olive oil

Directions:

1. Preheat oven to 375 degrees.

2. Steam broccoli florets for 5-7 minutes.

3. Prepare Harvest Grains according to package (using only a splash of olive oil and simmering at least 5 minutes longer than package suggests), mixing in crushed garlic and tomatoes while simmering.

4. Mix broccoli, grains, marinara sauce, lemon juice, [red pepper], most of the cheese and some garlic powder in a casserole dish.

5. Sprinkle with the rest of the cheese.

6. Cook uncovered in the oven for at least 15 minutes.

Notes:

*If your kid picks up a head of broccoli at Trader Joe's and says, "This one looks yummy Mommy! Let's get this!", you ask no questions, you just buy it and figure out what to do with it later. And thus, a new dish is born.

*Be careful to stir the grains well while cooking and probably add more water more frequently than package says to.

*Kids can help by stirring the mixture in the casserole dish and sprinkling the extra cheese.

*This is so easy and fast, and yet has been known to elicit the coveted "Yum!" from a real-life, picky three year old as well as a grumpy, tired hubby.

MO'ROCKIN QUESADILLAS

MO'ROCKIN QUESADILLAS

Sorry for the cheesy (ha!) name...

I use almost exclusively ingredients from Trader Joe's, so for those of you who don't live in close proximity to a TJ's...I'm so sorry. No really, I am. You have to move.

Ingredients:
(Makes 4-6 quesadillas)

3 medium yellow potatoes
1 onion, diced
[Optional: 1 jalapeno, very finely diced]
1 head "broccoflower" (broccoli/cauliflower hybrid) or cauliflower
2 teaspoons garlic, minced or crushed
Olive oil
Handful fresh mint leaves, chopped or cut with scissors
Salt
Black pepper
Cumin (approximately 2 tsp.)
Paprika (approximately 1 tsp.)
Coriander (approximately 1 tsp.)
Juice and some pulp of 1 Meyer lemon
1/2 bag Trader Joe's shredded pepper jack cheese or other shredded cheese
1/2 container Trader Joe's Raita Indian yogurt dip or plain yogurt
4-6 Trader Joe's whole wheat tortillas

Directions:

1. Boil potatoes in enough water to cover for 30 minutes.

2. While potatoes are boiling, steam broccoflower for 5-7 minutes and set aside.

3. Heat lemon juice and a touch of olive oil over medium heat in a saute pan. Add onions and garlic [and jalapeno] and cook for 10 minutes, stirring frequently to prevent burning.

4. Add the mint, coriander, cumin, pepper and salt to the pan and stir well. Cook 3 minutes.

5. Rinsing the potatoes in cold water, remove the skins. Add warm potatoes and broccoflower to the pan. Break up potatoes and broccoflower with a fork and stir well.

6. Add more salt, lemon juice and garlic powder to taste.

7. Cook a while longer, stirring and mixing to coat all ingredients with spices. Add a bit more olive oil as necessary.

8. Heat each tortilla over a medium flame. Sprinkle one half generously with cheese, spread with a heaping spoonful of potato mix, sprinkle with more cheese, then fold over the tortilla in half.

9. Microwave for 30-40 seconds, or until cheese is melted but not runny.

10. Serve in slices with Raita or yogurt for dipping.

Notes:

*Kids can help by sprinkling the cheese into the tortillas (something my pun'kin loves to do, though I think she eats more than she sprinkles.)

*Careful not to undercook the potatoes at all or you will think you are eating dirt (i.e., they will taste too earthy and be too grainy).

*I really think the tortillas need to be whole wheat in order for the flavors in this to come together.

*If you don't like mint, what is wrong with you? No, I mean, you could use cilantro instead.

*These aren't too bad for you since they use very little oil, and you could make it even healthier by using low fat shredded cheese.

*A dude with a steel rod through his eyebrow at Trader Joe's told me that "raita" is pronounced "rye-tha." I chose to believe him.

KID-FRIENDLY KALE SIDE DISH

KID-FRIENDLY KALE SIDE DISH






Ingredients:
(Makes one kid-sized bowl full)

3 large kale leaves, ribs removed and leaves torn into bite size pieces
Garlic powder
Black pepper
1/2 Meyer lemon
Olive oil
Parmesan cheese
2 small fresh sage leaves, torn into small bits

Directions:

1. Heat some olive oil in a wok over high heat.

2. Add kale and toss with tongs. Cook for approximately 3 minutes, stirring to prevent burning or sticking.

3. Squeeze lemon juice over kale and stir.

4. Sprinkle with garlic powder and black pepper to taste.

5. Drizzle more olive oil and add sage leaves.

6. Continue cooking until completely soft and wilted (if your kid is a bit neurotic, like mine, and won't eat anything the least bit raw-like).

7. Serve in kid-sized bowl, sprinkle liberally with Parmesan cheese, and cut into even smaller bites (see number 6 above re: neuroses).

Notes:

*Kids can help by sprinkling on the Parmesan (and then licking it off their palms).

*For bigger kids (i.e., spouse, etc.), add more sage and cook slightly less to retain more of the crunch.

*If necessary, you can disguise the entire dish with pasta sauce.

DECEPTIVELY-YUMMY CABBAGE STIR FRY

DECEPTIVELY-YUMMY CABBAGE STIR FRY

Ingredients:
(Makes 2-3 entree portions)

1 Meyer lemon, sliced in half and de-seeded
1/4 head Napa cabbage, shredded
2 carrots, thinly sliced
6 green onions, sliced
Handful cilantro
Brown rice vinegar
2 heaping spoonfuls crushed garlic
1 heaping spoonful minced ginger
Black pepper, to taste
1/2 yellow bell pepper, cut into bite size pieces
1 bag Trader Joe's Organic Frozen Brown Rice, cooked according to package
3 free range, organically raised chicken thighs, cut into bite size pieces OR 1/2 brick firm tofu, cut into bite size pieces

Directions:

1. Heat some vinegar (enough to cover bottom of non-stick wok and then some) over high heat, until it is just starting to brown and evaporate.

2. Add juice from half of lemon, then chicken or tofu and cook 3 minutes.

3. Add 1 spoonful of garlic, carrots and bell pepper and cook 2-4 minutes.

4. Add other spoonful of garlic, juice from other half of lemon, black pepper, ginger and cabbage.

5. Stir well and cook few more minutes, then add cilantro and onions.

6. Stir well, and continue cooking (covered if you want to retain liquid), until chicken or tofu is done to your liking.

7. Serve over brown rice.

Notes:

*Kids can help by cutting tofu with a butter or toddler knife.

*If you're not as concerned about sodium, use seasoned rice vinegar or a splash of soy sauce to add more flavor.

*If you can find them, use different colored carrots (purple and white) for a beautiful bounty of color.

*Be careful not to burn the vinegar in step 1 or else your spouse is liable to walk in the door from work and say, "Ugh! What is that god-awful smell?!" (Thanks, honey!)

KITCHEN SINK, MEXICAN STYLE

KITCHEN SINK, MEXICAN STYLE

So, the hubby is trying to eat a low-sodium/low-carb/no oil diet, which makes cooking with flavor sometimes, uh, challenging. But I'm adapting...here's something I threw together last night that turned out really well...but I didn't expect it to be particularly good, so I didn't get a picture of it. Next time!

Ingredients:
(Makes 2-3 entree portions)

1/2 Meyer lemon
10-15 baby carrots
Crushed garlic (approximately 1 Tbsp.)
1/2 can garbanzo beans, drained and rinsed
1 yellow squash, chopped
2 zucchinis, chopped
1 small white onion, thickly sliced
1/2 yellow bell pepper, chopped
1 bunch cilantro, roughly chopped (top 2/3 only)
1 bay leaf
Dried oregano (approximately 1/2 tsp.)
Garlic powder (approximately 1 tsp.)
Cumin powder (approximately 2 tsp.)
Black pepper (approximately 1/2 tsp.)
Dash of paprika

Directions:

1. Squeeze most of the lemon juice into a non-stick pan over medium-high heat. Add a few spoonfuls of water.

2. Once it's steamy, add carrots. Cook for 1 minute and add crushed garlic and whole lemon half. Stir well and cook for a few more minutes.

3. Add all other ingredients except cilantro. Stir well, cover and cook for approximately 7 minutes.

4. Remove cover, add cilantro, and cook 5 more minutes or until veggies and beans are tender.

5. Remove lemon and bay leaf. Serve with brown rice cous cous (made by Lundberg and available at health food stores).

Notes:

*For truly "no salt" diets, look for no sodium canned garbanzo beans (Fresh & Easy sells them).

*For more flavor & less healthfulness, top with a generous sprinkling of Trader Joe's Mexican Shredded Cheese and/or your favorite salsa.

*Kids (at least my picky eater) seem to like the brown rice cous cous better than brown rice or cous cous. Go figure.

*Kids can help by cutting zucchini or squash with a butter knife if you're not concerned about uniformity of chunk size, or can sprinkle on the optional cheese (always a crowd pleaser).

*Have I mentioned that Meyer lemons are what all other lemons aspire to be? I wouldn't try making this with a regular lemon - probably too sour and not enough depth of flavor.

EASY CHEESY CASSEROLE #2

EASY CHEESY CASSEROLE #2

Ingredients:
(Makes 3-4 entree portions)

3 zucchinis, diced
1 red bell pepper, chopped
1/2 eggplant, sliced into 1/2 inch thick slices
1/2 red onion, sliced
3 medium tomatoes, chopped
1 package Trader Joe's frozen organic brown rice
black pepper, to taste
salt, to taste
garlic powder, to taste
oregano, to taste (approx. 1/2 tsp.)
thyme, to taste (approx. 1/2 tsp.)
basil, to taste (approx. 1/2 tsp.)
crushed garlic, to taste (approx. 1/2 tsp. jarred crushed garlic)
Worcestshire Sauce, to taste (approx. 1 tsp.)
juice of 1/2 lemon (or 1 tsp. bottled lemon juice)
paprika, to taste (approx. 1/2 tsp.)
several tablespoons of olive oil
1/4 cup parmesan cheese
1/2 container ricotta cheese

Directions:

1. Snip corner of rice bag, nuke for 3 minutes, and set aside.
2. Cover eggplant slices with salt and set aside for 10 minutes.
3. Heat olive oil over medium-high heat. Add crushed garlic. Add bell pepper and zucchini, stirring occasionally for 2 minutes.
4. Rinse eggplant and chop into small cubes. Add to pan and continue cooking for 2 minutes, stirring frequently.
5. Add onion and tomato to pan and continue cooking for 2 minutes, stirring frequently.
6. Sprinkle with pepper, paprika, salt, Worcestshire Sauce, lemon juice, oregano, thyme, garlic powder and basil. Stir well and continue cooking until eggplant is soft and some liquid has dissipated.
7. Combine in a bowl rice, ricotta cheese, and a bit more black pepper, salt, and garlic powder,
8. Add veggie mix to rice mixture and mix very well. Transfer to a large casserole dish.
9. Sprinkle parmesan cheese over casserole. Cover with foil and put in oven on 350 degrees for 20 minutes. Uncover, sprinkle more parmesan cheese over casserole, and return to oven for 20 minutes more, until parmesan is slightly browned.

Notes:

*Leave out Worcestshire Sauce, or use vegetarian version, to make it a vegetarian dish.
*Kids can help by stirring rice and cheese mixture.
*Serve with a simple side salad and garlic bread for a complete meal.

CURRY DELIGHT

CURRY DELIGHT
(Makes 2 side dish portions)

Ingredients:

2 red potatoes
1 can garbanzo beans, rinsed and drained
1 small red onion, sliced
2 handfuls fresh spinach
Olive oil
Garlic powder
Curry powder
Black pepper
Chicken or veggie broth

Directions:

1. Microwave potatoes for 6 minutes (poke holes with fork prior to cooking).
2. In wok over medium-high heat, cook garbanzo beans in olive oil until lightly brown and soft.
3. Sprinkle beans with garlic powder, curry powder and pepper.
4. Dice potatoes; add potatoes and onion to beans. Stir and cook 2 minutes.
5. Add spinach to pan. Stir and cook 1 minute.
6. Add splash of broth and cook 2 minutes, or until broth is absorbed.

Notes:

*Serve with brown rice for a complete protein.
*Kids can help by cutting potatoes once they are cool (using a butter knife).
*I like to serve this as a side dish along with some garlic naan (frozen from Trader Joe's) and one of the fast and easy "Taste of India" sauces (also from Trader Joe's) mixed with rice.

SIZZLIN' VEGGIES & NOODLES

SIZZLIN' VEGGIES & NOODLES
(Makes 2 entree portions)

Ingredients:

½ red onion, sliced
Handful baby carrots, sliced
½ bag pre-washed spinach
2/3 cup mushrooms, sliced
Sesame oil
Chili oil
Salt
Pepper
Minced garlic
Garlic powder
Minced ginger
Rice vinegar
Soy sauce
Red pepper flakes, if desired
1/2 block firm tofu, cubed
2 oz. soba noodles

Directions:

1. Cook soba noodles according to package, rinse with cold water, and set aside.
2. Heat some chili oil in wok pan.
3. Add sliced onions and mushrooms. Heat for five minutes over medium flame.
4. Add carrots and stir.
5. Add spinach and stir.
6. Splash in some rice vinegar and sprinkle with salt and pepper to taste.
7. Add ginger, garlic, and sesame oil.
8. Remove from heat when onions are soft and spinach is wilted.
9. Splash with soy sauce.
10. Add noodles to wok.
11. In separate pan, fry tofu in a bit of sesame oil. Sprinkle with garlic powder.
12. Add tofu to wok, stir well, add red pepper as needed, and serve.

Notes:

*Kids can help by cutting mushrooms (if you're not picky about shape and size!).

EASY CHEESY CASSEROLE

EASY CHEESY CASSEROLE

Ingredients:
(Makes 2 small casseroles)

3/4 "brick" jack cheese, grated
2 zucchinis, chopped
1 red bell pepper, chopped
[Optional: 1 jalapeno (or other hot pepper), finely diced]
1/4 red onion, sliced
2 cups cooked brown rice
black pepper, to taste
salt, to taste
garlic powder, to taste
all-spice, to taste (approx. 1/8 tsp.)
coriander, to taste (approx. 1/8 tsp.)
basil, to taste (approx. 1/2 tsp.)
crushed garlic, to taste (approx. 1/2 tsp. jarred crushed garlic)
juice of 1/2 lemon
several tablespoons of olive oil
parmesan cheese, grated, to taste

Directions:

1. Combine in a bowl rice, half of the cheese, black pepper, salt, garlic powder, all-spice, coriander, lemon juice, basil and some olive oil.

2. Heat some olive oil in pan and add zucchini, bell pepper, [hot pepper], and onion. Add crushed garlic, salt, and basil. Cook well.

3. Add veggie mix to rice bowl; mix very well.

4. Split mixture into two small casserole dishes. Sprinkle more cheese over each. Cover with foil and put in toaster oven on 375 degrees for 20 minutes or so. When cheese is melted, sprinkle grated parmesan cheese over casseroles, return to oven and broil for 5 to 10 minutes more, until parmesan is slightly browned.

Notes:

*Kids can help by stirring veggie mix or sprinkling on cheese.

*Make it non-vegetarian by adding cooked ground beef (or faux beef) to the veggie mixture.