Fettuccine Alfredo

16 ounces fettuccine
6 tablespoons butter
1 tablespoon garlic, minced
2 tablespoons all-purpose flour
1 ½ cups heavy cream
1 ½ cups whole milk
½ cup grated parmesan cheese
½ cup grated romano cheese
salt and black pepper, to taste

Boil the fettuccine according to package instructions. As the water preheats, begin the sauce.

Melt the butter in a large saucepan over medium heat. Add the garlic and cook for one minute.

Whisk in the flour and cook for 1 minute, stirring continuously.

Add the heavy cream in splashes, stirring continuously. Add the milk in the same manner.

Bring to a gentle bubble, then reduce heat to low to bubble. It will continue to thicken as it simmers.

Slowly stir in the cheese. Taste and season with salt/pepper if desired.

Drain the pasta and carefully mix it into the sauce until well incorporated. The pasta will absorb the sauce and it will continue to thicken.

Greek Salad

1 hothouse cucumber, unpeeled, seeded, and sliced in half and then 1/4-inch thick slices
1 red bell pepper, diced
1 yellow bell pepper, diced
1 pint cherry or grape tomatoes, halved
1/2 small red onion, sliced in thin half-rounds
1/2 pound feta cheese, 1/2-inch diced (not crumbled)
1/2 cup kalamata olives, pitted, sliced in half

For the vinaigrette:
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon Dijon mustard
1/4 cup red wine vinegar
1 teaspoon salt
1/2 teaspoon black pepper
1/2 cup olive oil

Add all salad ingredients in a bowl.  Mix together vinaigrette ingredients in a glass jar and shake until well combined.  Pour vinaigrette over salad ingredients and toss gently to evenly coat.  Allow to sit for 30 minutes before serving.  Serve at room temperature.

Lentil Soup

2 tablespoons coconut oil

1 medium onion, chopped
1 bell pepper, chopped
4 carrots, peeled and chopped
4 cloves of garlic, minced
1 tsp garlic powder
1 tsp onion powder
1 tsp chili powder
1 tsp cumin powder
1 tsp curry powder
1 tsp turmeric powder
1/2 tsp cayenne pepper
1 1 pound bag of lentils
8 cups chicken broth
salt and pepper to taste

Heat oil in a large pot over medium heat.  Add onion, bell pepper and carrots and cook until soft, about 7 minutes. Add garlic and spices and cook stirring constantly until fragrant, about 2 minutes.  Add lentils and broth and mix well.  Bring to a boil then reduce to a simmer and cover.  Simmer 1 hour until lentils are tender.  Stir occasionally and add additional broth or water if needed.

Broccoli Cheese Soup

2 tablespoon butter
1 medium chopped onion
1⁄2 cup butter
1⁄2 cup flour
4 cups half-and-half cream
4 cups chicken stock
1 lb fresh broccoli (chopped into bite size pieces)
1 cup carrot, julienned
16 ounces grated sharp cheddar cheese
salt and pepper
crusty bread

Sauté onion in butter. Set aside.

In a large pot over medium heat, melt butter.  Whisk in flour and cook over medium heat for 3-5 minutes. Stir constantly and add the half & half.

Add the chicken stock. Simmer for 20 minutes.

Add the broccoli, carrots and onions. Cook over low heat 20-25 minutes.

Add salt and pepper and cheese and heat until cheese melts.

Serve with crusty bread and enjoy.

Serves 8

Corn and Potato Chowder

2 pounds of red potatoes, cubed into one inch pieces
3 tsp salt, divided
2 tbsp butter
1 pkg frozen corn, thawed; about 3 cups (roasted if available, can use fresh)
1 large white onion, finely chopped
3 cups milk, plus 1/2 cup, divided
1/2 cup half and half
2 thyme sprigs
3 tbsp chives, finely chopped
1 1/2 tsp fresh thyme, chopped
kosher salt & freshly ground black pepper

Place the potatoes and 2 tsp of salt in a large pot of water. Bring to a boil and cook until just fork tender, about 10-15 minutes. Drain and set aside, still in the colander.

Puree one cup of corn and 1/2 cup milk.  Set aside.

Melt the butter in a stockpot or deep skillet over medium heat. Add the onions and the last teaspoon of salt. While they are cooking, use a knife to further rough chop the potatoes in the colander.  Once the onions are translucent, about 3-5 minutes, add the milk, half and half, potatoes, corn, corn puree, and thyme sprigs. Raise temperature to simmer ingredients.

Simmer ingredients in the pot for 20 minutes. Remove from heat and stir in chopped chives & 1 1/2 tsp fresh thyme. Remove thyme stems.

Serve hot with bread sticks and/or a salad.  

Spring Rolls

Lettuce (romaine hearts)
Clear noodles (cooked and cooled)
Cilantro (large stems removed)
Apples
Korean pear
Cucumber
Carrots
Bell Pepper
Avocado
Pineapple
Onion
Bean sprouts
Shrimp
Krab
Chicken
Rice paper wraps
Hot sauce

Place lettuce, noodles and cilantro on serving dishes.  Chop remaining fruits and vegetables (as many or as few as you like) into long strips and place on serving dishes.  Warm rice paper wraps in warm water on stove and place on plates.  Top with choice of ingredients and roll up.  Add as much hot sauce as you like with each bite.  Enjoy!

White Bean and Mushroom Stew

2 tablespoons extra-virgin olive oil, plus more for drizzling
1 onion, chopped
1 stalk celery, diced
1 carrot, peeled and diced
1 pound cremini mushrooms, quartered
1 cup vegetable broth
1 (28-ounce) can whole tomatoes, pureed in a blender
1 sprig fresh rosemary
2 cups cooked white beans (equivalent to one 16-ounce can), drained
Coarse salt and freshly ground pepper

Heat oil in a medium saucepan over medium heat. Cook onion, celery, and carrot until tender, about 8 minutes. Increase heat to medium-high, add mushrooms, and cook until softened, 5 to 7 minutes.

Deglaze with broth, scraping up any brown bits with a wooden spoon.

Add tomatoes, rosemary, and beans. Bring to a boil; reduce heat and simmer until slightly thickened, about 15 minutes. Season with salt and pepper. Serve with a drizzle of oil.

Serves 4

Burrito Bowls

Tortillas

Rice

Beans/Lentils

Lettuce

Pico

Tomatoes

Cucumbers

Corn

Avocado

Cilantro

Onion

Carrots

Bell pepper

Pineapple

Green olives

Black olives

Crunched up tortilla chips

Lime wedges

Cheese

Sour Cream

Cilantro Ranch Dressing

Steak

Chicken

Shrimp


THM -- For E use fat free or low fat ingredients. For S use low carb and non-starchy veggies.

Rice and Beans

Cooked Rice

Seasoned Beans

Pico de Gallo

Layer rice, beans and pico in a bowl and add whatever toppings you like!

Toppings

Corn

Avocado

Cilantro

Black olives

Crunched up tortilla chips

Lime Wedges

Steak

Chicken

Shrimp

Cheese

Sour Cream

Seasoned Beans
2 cans black beans (or 1 cup dry beans, cooked)
2 tbsp taco seasoning
1/2 cup pico de gallo
Heat all ingredients together.  Adjust seasoning to taste.

Pico de Gallo
1 yellow onion
6 roma tomatoes
1 cup fresh cilantro
1 jalapeno
2 cloves garlic
juice of 1 lime
salt and pepper to taste
Finely chop onion, tomatoes and cilantro and add to a bowl.  Mince jalapeno and garlic and add to the same bowl and mix all ingredients well.  Add lime juice, salt and pepper to taste.


THM - Keep it an E by limiting fat ingredients.  Honestly, I just accept this as a really delicious crossover because it's so good with all the toppings.

Here's what we had with the Pitas:

Falafel with Cucumber Sauce

1 (15 ounce) can chickpeas (garbanzo

beans), drained

1 onion, chopped

1/2 cup fresh parsley

2 cloves garlic, chopped

1 egg

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon salt

1 dash pepper

1 pinch cayenne pepper

1 teaspoon lemon juice

1 teaspoon baking powder

1 tablespoon olive oil

1 cup dry bread crumbs

oil for frying

1 (6 ounce) container plain yogurt

1/2 cucumber - peeled, seeded, and finely

chopped

1 teaspoon dried dill weed

salt and pepper to taste

1 tablespoon mayonnaise

1. In a large bowl mash chickpeas until thick and pasty; don't use a blender, as the consistency will be too thin. In a blender, process onion, parsley and garlic until smooth. Stir into mashed chickpeas.

2. In a small bowl combine egg, cumin, coriander, salt, pepper, cayenne, lemon juice and baking powder. Stir into chickpea mixture along with olive oil. Slowly add bread crumbs until mixture is not sticky but will hold together; add more or less bread crumbs, as needed. Form 8 balls and then flatten into patties.

3. Heat 1 inch of oil in a large skillet over medium-high heat. Fry patties in hot oil until brown on both sides.

4. In a small bowl combine yogurt, cucumber, dill, salt, pepper and mayonnaise. Chill for at least 30 minutes.

Hummus

2 cups canned garbanzo beans, drained

1/3 cup tahini

1/4 cup lemon juice

1 teaspoon salt

2 cloves garlic, halved

1 tablespoon olive oil

1 pinch paprika

1 teaspoon minced fresh parsley

1. Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.

2. Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.

Spicy-Crusted Salmon

1 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon paprika
1 teaspoon ground oregano
1 teaspoon sugar
1 ½ pound salmon fillet, cut into four 6 ounce pieces
1 tablespoon olive oil

Coat grill with cooking spray and preheat. Combine chili powder, cumin, paprika, oregano and sugar. Rub salmon with spices and then drizzle with oil. Grill salmon over medium heat, about 5-6 minutes per side.


Makes 4 servings

Three Cheese Lasagna Rolls

½ package curly lasagna noodles (9 noodles)
2 (14.5 ounce) cans stewed tomatoes
1 (8 ounce) can tomato sauce
1 (15 ounce) container ricotta cheese
6 ounces mozzarella cheese, shredded
¼ cup fresh grated parmesan cheese
½ teaspoon ground black pepper
4 tablespoons chopped fresh basil
2 teaspoons olive oil
1 small onion, chopped
1 small zucchini, diced
1 red bell pepper, diced

Prepare lasagna noodles as label directs. Drain and rinse with cold running water. Return noodles to sauce pot with cold water to cover.

In a 3-quart ceramic or glass baking dish, combine stewed tomatoes and tomato sauce. Break up tomatoes with back of spoon.

Prepare filling; in a large bowl, mix all cheeses, pepper and 3 tablespoons basil.

Preheat oven to 375 degrees.

Drain lasagna noodles on clean kitchen towels. Spread rounded ¼ cup filling on each noodle and roll up jelly-roll fashion. Slice each rolled noodle crosswise in half. Arrange lasagna rolls, cutside down, in sauce in baking dish; cover loosely with foil.

Bake 35-40 minutes, until hot.

Meanwhile prepare topping. In medium skillet, heat oil over medium heat. Add onion and red bell pepper, cook until tender and browned. Stir in zucchini, cook until tender. Add remaining basil and heat through.

To serve, place sauce and lasagna rolls on plate; spoon topping over rolls.


Makes 6 servings

Seafood Cakes

Cooked seafood (fish, crab, shrimp), about 12 ounces, chopped
2-3 tablespoons mayo
1 teaspoon mustard
1 large egg, lightly beaten
2-3 green onions, chopped fine
1 teaspoon minced garlic
Juice from ½ lemon
Salt and pepper to taste
3-6 tablespoons cornmeal
2 tablespoons olive oil

Mix ingredients together, add enough cornmeal so they stick together. Form into eight cakes. Heat oil in non-stick skillet over medium-high heat. Fry cakes three minutes per side or until crispy on the outside and cooked through. Drain on paper towel.

Serves 4

Shrimp and Couscous Salad

1 cup plain yogurt
1/2 cup extra-virgin olive oil
1 tablespoons ground cumin
2 tablespoons fresh lemon juice
1 garlic cloves, pressed
2 cups chicken stock
pinch salt
1 10-ounce packages plain couscous
1 15-ounce cans garbanzo beans (chickpeas), drained
1 pound cooked salad shrimp
1/2 cup finely chopped green onions
1 cup sliced almonds, toasted
1 15-ounce can mandarin oranges, drained

Place yogurt in medium bowl. Gradually whisk in oil and cumin. Stir in lemon juice and garlic. Season dressing to taste with salt and pepper. Cover and chill. Can be made 2 days ahead. Keep refrigerated.

Mix 2 cups chicken stock and salt in large saucepan; bring to boil. Mix in couscous. Remove from heat. Cover; let stand until water is absorbed and couscous is tender, about 10 minutes. Transfer couscous to large bowl; fluff with fork. Cool to room temperature. Gently mix in garbanzo beans, shrimp, green onions and almonds. Stir in dressing. Season salad to taste with salt and pepper. Gently add in mandarin oranges. Transfer salad to large serving platter.

Can be made 4 hours ahead. Cover; chill. Let stand at room temperature 30 minutes before serving.

Shrimp Linguine Alfredo

1 (12 ounce) package linguine pasta
¼ cup butter, melted
4 tablespoons diced onion
4 teaspoons minced garlic
40 small shrimp, peeled and deveined
1 cup half and half
2 teaspoons ground black pepper
6 tablespoons grated parmesan cheese
4 sprigs fresh parsley
4 slices lemon, for garnish

Cook pasta in a large pot of boiling water until al dente; drain.

Meanwhile, melt butter in a large saucepan. Sauté onion and garlic over medium heat until tender. Add shrimp; sauté over high heat for 1 minute, stirring constantly. Stir in half and half. Cook, stirring constantly, until sauce thickens.

Place pasta in a serving dish, and cover with shrimp sauce. Sprinkle with black pepper and parmesan cheese and toss. Garnish with parsley and lemon slices.

Makes 4 servings
Ready in appx 35 minutes

New England Clam Chowder


3 8-ounce bottles clam juice
1 pound russet potatoes, peeled, cut into ½-inch pieces.

2 tablespoons (1/4 stick) butter
3 slices bacon, finely chopped
2 cups chopped onion
1 ¼ cups chopped celery with leaves (about 2 large stalks)
2 garlic cloves, chopped
1 bay leaf
¼ cup all-purpose flour
6 6 ½-ounce cans chopped clams, drained, juices reserved.
1 ¼ cups half and half
1 teaspoon hot pepper sauce

Bring bottled clam juice and potatoes to boil in heavy large saucepan over high heat. Reduce heat to medium-low; cover and simmer until potatoes are tender, about 10 minutes. Remove from heat.

Melt butter in heavy large pot over medium heat. Add bacon and cook until bacon begins to brown, about 8 minutes. Add onions, celery, garlic and bay leaf and sauté until vegetables soften, about 6 minutes. Stir in flour and cook 2 minutes (do not allow flour to brown). Gradually whisk in reserved juices from clams. Add potato mixture, clams, half and half and hot pepper sauce. Simmer chowder 5 minutes to blend flavors, stirring frequently. Season to taste with salt and pepper. (Can be prepared 1 day ahead. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to simmer before serving.)

Makes 8 (first-course) or 4 (main-course) servings.
Ready in 45 minutes

Korean Spicy Rice Cake – Duk Bok Ki

1 pound of cylinder shaped rice cake
7 cups of water
7 large size dried anchovies, with heads and intestines removed
6 x 8 inch dried kelp
⅓ cup hot pepper paste
1 tablespoon hot pepper flakes
1 tablespoon sugar
1 small bunch green onions, cut into 3 inch long pieces
4 hard-boiled eggs, peeled
½ pound fish cakes
½ medium cabbage, cut into bite size pieces
1 package ramen noodles, noodles only – discard seasoning packet(s)

Rinse rice cakes and allow to soak in cool water while making stock.

In a large shallow pot or pan, add the water, dried anchovies, and dried kelp.  Bring to a boil and reduce to a simmer.  Simmer, uncovered, for 15 minutes.

Combine hot pepper paste, hot pepper flakes, and sugar in a small bowl. Mix well and set aside.

Remove the anchovies and kelp from the stock.  Add the rice cake, hot pepper paste mixture, green onions, hard boiled eggs, fish cakes, cabbage and ramen noodles.  Stir gently with a wooden spoon.  Bring back to boil and simmer over medium high heat.   Keep stirring until the rice cake turns soft and the sauce thickens and looks shiny, about 10 -15 minutes. If the sauce is thick but the rice cake is not soft enough, add more water and continue stirring until softened.

Remove from the heat and serve hot.

Linguine with Clam Sauce

1 (12 ounce) package linguine pasta
2 (6.5 ounce) cans minced clams, drained with juices reserved
¼ cup olive oil
2 teaspoons minced garlic
½ cup chicken stock
1 tablespoon dried parsley
¼ tablespoon dried basil
pinch of red pepper flakes
salt and fresh ground black pepper to taste
1 tablespoon butter
4 wedges lemon, for garnish

Cook pasta in a large pot of boiling water until al dente; drain.

Meanwhile, heat olive oil in a large skillet. Saute garlic over medium heat until tender. Add clam juice, chicken stock, parsley, basil and red pepper flakes and bring to a boil. Simmer five minutes. Add in clams, salt and pepper to taste and butter, cook stirring constantly until butter is melted.

Drain pasta and add to skillet, toss to coat.

Place pasta in a serving dish. Garnish with lemon slices.

Makes 6 servings
Ready in appx 30 minutes

Mandarin Almond Salad

Dressing
1/3 cup vegetable oil (can substitute canola or olive)
¼ cup cider vinegar
1 tablespoon white sugar
2 teaspoons dried parsley
1 teaspoon salt
1 pinch crushed red pepper flakes

¼ cup white sugar
½ cup sliced almonds

5 cups lettuce (any type or a mix), rinsed, dried and torn
5 green onions, thinly sliced
2 tomatoes, chopped (optional)
2 (11 ounce) cans mandarin oranges, drained

Combine ingredients for dressing, cover and shake well. Refrigerate until use.

In a medium saucepan over medium low heat, cook and stir the almonds and sugar until the sugar is melted and the almonds are coated. Remove from heat, cool, and break apart. Store at room temperature until ready to serve.

When ready to serve, toss together the lettuce, green onion, tomato, oranges and almonds. Add dressing to taste. Serve immediately.

Makes 6 servings

Mandarin Almond Shrimp

1 pound uncooked shrimp, peeled
2 cups sliced mushrooms
1 cup uncooked regular long grain rice
2 cups boiling water
1 teaspoon salt
3 to 4 teaspoons ground ginger
1 small onion, thinly sliced
1 cup whole almonds, toasted
1 (15 ounce) can mandarin oranges, drained
1 (6 ounce) package frozen Chinese pea pods, thawed

Preheat oven to 350 degrees.

Mix first seven ingredients in 9x13 inch baking dish. Cover with aluminum foil and bake about 40 minutes or until liquid is absorbed and shrimp are pink and firm. Stir in almonds, oranges and pea pods. Cover and let stand about three minutes. Serve with soy sauce.


Makes 6 servings