Easy Peas Recipes

Recipes

Easy Peas Recipes is a progressive recipe book: recipes are added weekly.
Check back often to explore more dishes to add to your repertoire!

Please also see Site User Responsibilities before creating any of our delicious recipes. Feel free to email or leave comments with questions about ingredient substitutions.

Side Dishes

Main Dishes

Marinades and Sauces

Side Dishes

Baby Baked Pumpkins

(Tier 1: Easy) What do you do with those cute “pumpkin pie” pumpkins except to bake a pie? Transform them into an adorable baked autumn vegetable side dish!

Ingredients for 4 servings (as a hearty side dish or a vegetarian main dish):

  • 4 pie pumpkins (“Sugar pumpkins”), about 6′ in diameter
  • 1 cup water
  • 1/2 cup olive oil, divided in two (half for roasting the pumpkins, half for the other vegetables)
  • 1 large yellow onion, chopped
  • 4 cloves garlic, minced
  • 8 baby Dutch Blue (purple) potatoes, quartered
  • 1 fennel bulb, cut into 1″ chunks
  • 2 large carrots, cut in 1″ chunks
  • 1 sweet potato, peeled and cut into 1″ chunks
  • 1/4 cup white raisins
  • 2 tsp ground sage
  • 3 fresh sprigs rosemary, leaves removed and stems discarded
  • 2 tsp black pepper
  • 4 fresh bay leaves (not dried, if possible)

    Instructions:
  • Pre-heat your oven to 325° F (162° C). Line a large baking sheet with aluminum foil or parchment paper.
  • Wash the pumpkins in warm water and dry. Carefully slice the very top off the pumpkins. Scoop out the seeds and rub the pumpkins inside and out with olive oil. Save the “lids” with their stems intact.
  • Fill the bottom of each pumpkin with 1/4 cup of water. Place the pumpkins on the prepared baking sheet and bake in the oven for 30 minutes.
  • While the pumpkins are baking, combine the remaining ingredients, except for the bay leaves (including the remaining 1/4 cup of olive oil), in a large mixing bowl and stir to combine.
  • After the pumpkins have baked, remove them from the oven. Wrap them in foil and set them aside. Prepare another pan (or re-use the first one) by covering with aluminum foil or parchment. Raise the heat of the oven to 400° F (204° C).
  • Pour the vegetable/herb/oil mixture evenly onto the pan. Place the pan in the oven and roast the vegetables for 45 minutes, stirring two or three times. The vegetables are done when a fork easily pierces the flesh, but they are not mushy.
  • Take the roast vegetables out of the oven. Unwrap the foil around the top of the pumpkins, and fill them evenly with the roast vegetables. Place 1 fresh bay leaf on top of each mixture, and wrap them back up.
  • Return the stuffed pumpkins to the oven along with the saved pumpkin “lids” sitting next to them on the pan. Bake for 20 minutes more.
  • To serve, carefully unwrap the pumpkins and place the lids on top. Caution your guests to be mindful of the bay leaves, especially if you used dried ones.

    Note: set a spoon for each guest to scoop out the pumpkin to enjoy with their roasted vegetables.

    Amount per serving: Calories 304
    Total Fat 12g 15%, Saturated Fat 1.8g 9%, Cholesterol 0mg 0%
    Sodium 49mg 2%, Total Carbohydrate 51g 19%, Dietary Fiber 6.1g 22%
    Total Sugars 14.1g, Protein 6.6g, Vitamin D 0mcg 0%, Calcium 95mg 7%
    Iron 4mg 21%, Potassium 1163mg 25%

Burnt Brussels

(Tier 1: Easy) Don’t like the bitterness of Brussels sprouts? Caramelize them to a rich brown with onion, garlic and a sweet-n-salty sauce!


Ingredients for 4 servings:

  • 1 lb. fresh Brussels sprouts, halved (or 1 lb. baby Brussels sprouts)
  • 1 large yellow onion, halved and sliced thinly
  • 4 cloves garlic, minced
  • 2 tsp. oregano
  • 2 Tbsp. olive oil
  • 1 Tbsp. unsalted butter
  • 2 Tbsp. low-sodium soy sauce
  • 2 Tbsp. apple juice
  • 1 Tbsp. honey
  • black pepper to taste

    Instructions:
  • Mix together Brussels sprouts, onion, garlic and oregano in a bowl until well combined.
  • Place olive oil and butter in a large pan and heat over medium heat.
  • When the butter is melted, pour in the vegetable mixture.
  • Cover and cook over medium heat, stirring occasionally, until the Brussels sprouts are slightly tender. 5-7 minutes.
  • Uncover the pan and continue to cook and stir, browning the vegetables deeply, The outer leaves of the Brussels sprouts will begin to crisp and the onions will caramelize. This will take about another 5 minutes.
  • Meanwhile, in a small bowl, whisk together soy sauce, apple juice and honey. When the vegetables are browned to your liking, pour the soy mixture into the pan and stir to coat the vegetables.
  • Reduce the sauce to the thickness you desire.

    Amount per serving: Calories 177
    Total Fat 10g 13%, Saturated Fat 2.9g 14%, Cholesterol 8mg 3%
    Sodium 2968mg 129%, Total Carbohydrate 21.9g 8%, Dietary Fiber 1.8g 6%
    Total Sugars 16.3g, Protein 4.8g,Vitamin D 2mcg 10%
    Calcium 22mg 2%, Iron 0mg 3%, Potassium 165mg 4%

Crispy Polenta

(Tier 2: Intermediate) This buttery polenta is tasty served as-is, but in this recipe, it is set in the fridge overnight, sliced, and fried to a crispy perfection outside, creamy goodness inside,
You can substitute stock for the water or add herbs, depending on the flavors you like.

Ingredients for 4 hearty servings:

  • 5 cups water
  • 1 cup yellow cornmeal
  • 2 Tbsp butter
  • Salt to taste
  • Olive oil for frying

    Instructions:
  • In a saucier pan, heat the water on high heat. Sprinkle the polenta on top of the the water and stir with a wire whisk.
  • Keep the mixture moving, constantly stirring, as it comes to a boil.
  • Continue to stir as the polenta cooks. When it thickens and large bubbles come to the surface and pop, drop the heat to low.
  • Switch to a wooden spoon or silicone spatula and stir the polenta often, scraping the bottom of the pan to avoid burning, for about 45-50 minutes.
  • When the polenta is thickened and the grains are soft, whip in the butter with a whisk so that the mixture is smooth and shiny.
  • Taste, and add salt as needed.
    Tips:
  • You can shorten the cooking time to 20 minutes if you pre-soak the cornmeal. Place the water and cornmeal in a bowl, cover, and let sit on the counter overnight. Pour the contents into the saucier and continue to cook as in the recipe.
  • If the polenta is too thick, add a little water at a time, whisking it in, until it is the desired consistency.
  • Adding more butter will result in a creamier polenta, but it will not fry as firmly.
  • Let the polenta cool slightly if you plan to mold it in plastic wrap (see below).

    At this time, you can pour the polenta into a baking tray or loaf pan, cover with plastic wrap, and refrigerate it overnight (for square pieces to be cut later). Or, you can pour it in a line onto a piece of plastic wrap and roll it into a log, twisting the ends of the wrap closed (for round pieces to be cut later).
  • When ready to fry, heat a heavy pan (like a cast iron pan or griddle) to medium-high heat with a thin layer of olive oil.
  • Take the polenta out of the fridge and cut it into slices of about 1 to 1-1/2 inches thick.
  • Place the polenta slices in the hot pan. Watch for the bottom edges to turn golden brown, then gently scoot the slices to confirm they are not sticking before turning them over. Moving the polenta before the bottom forms a crust will make it difficult to turn them without breaking them.
  • Tip: If your polenta sticks to the pan,  pat cornstarch onto the polenta before frying.
  • If you are cooking in batches, add more oil to the pan as needed.
  • Repeat on the second side. When both sides are golden brown, it is ready to serve.

    Amount per serving: Calories 171
    Total Fat 10.2g 13%, Saturated Fat 4.3g 21%, Cholesterol 15mg 5%
    Sodium 53mg 2%, Total Carbohydrate 19.2g 7%
    Dietary Fiber 1.8g 7%, Total Sugars 0.2g, Protein 2.1g
    Vitamin D 4mcg 20%, Calcium 7mg 1%, Iron 1mg 5%
    Potassium 75mg 2%

Easy Peas

(Tier 1: Easy) Just like the recipe says, this recipe is easy.

Ingredients for 6 servings:

  • 2 tablespoon olive oil
  • 2 – 3 cloves garlic, minced (optional, but so tasty)
  • 1 12-oz. bag frozen peas
  • Salt and pepper

    Instructions:
  • Heat olive oil in a shallow pan over medium heat.
  • Add garlic (if using) and cook until fragrant, about 30 seconds.
  • Add frozen peas, and stir well so that the olive oil covers the peas.
  • Cover the pan with a lid, drop the heat to LOW and cook for three minutes.
  • Take the pan off the heat and season with salt and pepper to taste.
  • Serve immediately.

Tips and additions (will change calorie counts):

  • For a richer flavor, use butter instead of olive oil.
  • Add a splash of water or white wine to the pan to help steam the peas.
  • You can swap the garlic for chopped green onions
  • You can add other ingredients to this recipe, such as chopped shallots, red pepper flakes, or a squeeze of lemon juice.

Per 1/2 cup serving: Calories 77
Total Fat 4.8g 6%, Saturated Fat 0.7g 3%, Cholesterol 0mg 0%, Sodium 31mg 1%,
Total Carbohydrate 7g 3%, Dietary Fiber 2.4g 9%, Total Sugars 2g, Protein 2.4g
Vitamin D 0mcg 0%, Calcium 16mg 1%, Iron 1mg 4%, Potassium 58mg 1%

Egg Strip Noodles

(Tier 1: Easy) Use these egg strips like you would noodles! You can also add flavorings or spices as you like.

Ingredients for approx. 3 cups of noodles:

  • 4 large eggs, beaten
  • 1 Tbsp cornstarch
  • cooking spray

    Instructions:
  • Whisk the cornstarch into the beaten eggs.
  • Heat a pan over medium-low heat (a non-stick pan is helpful but not necessary). Spray well with cooking spray.
  • Pour about 1/4 of the egg mixture into the pan; the egg should completely cover the bottom of the pan in a thin layer.
  • Cook the eggs until they are set. Adjust the heat so that you don’t burn the eggs.
  • Loosen the edges of the egg with a spatula and turn it over like a pancake. Cook for a minute more.
  • Flip the pan over onto a plate; hold the egg “pancake” there as you repeat the process.
  • Repeat until you’ve cooked all the eggs.
  • Slice the eggs into strips. You may store the noodles in the fridge for later use, or use them immediately in your chosen recipe.

    Optional additions to the egg batter:
    Minced chives or green onions
    1 tsp miso and 1 tsp soy sauce
    2 tsp sugar and 1 tsp chicken bouillon powder

    Amount per serving: Calories 72
    Total Fat 5g 6%, Saturated Fat 1.6g 8%, Cholesterol 186mg 62%
    Sodium 70mg 3%, Total Carbohydrate 3.9g 1%, Dietary Fiber 0g 0%
    Total Sugars 0.4g, Protein 6.3g, Vitamin D 18mcg 88%
    Calcium 27mg 2%, Iron 1mg 5%, Potassium 67mg 1%


Fennel and Brussels with Miso-Bacon Jam

(Tier 1: Easy) Fennel’s pungent aroma of anise and brussel sprouts’ acidity mellow and sweeten with the royal treatment of miso and bacon. Sound strange? Don’t knock it til you’ve tried it!

Ingredients for 4 servings:

  • 1 large fennel bulb, with fronds, washed
  • 8-10 fresh Brussels sprouts, washed
  • 1-1/2 Tbsp unsalted butter
  • 1 small white onion
  • 5 strips low-sodium bacon
  • 1/4 cup white wine or water
  • 1/2 c water
  • 2 Tbsp miso paste (I used red miso)

    Instructions:
  • Cut stems off the fennel and snip the fronds off the stems; discard stems.
  • Slice fennel thinly. chop the slices in half if they are large. Roughly chop fronds for garnish.
  • Discard any outer leaves of the Brussels sprouts if they are wilted or discolored. Take a thin slice off the stem end of the Brussels sprouts. Slice the sprouts in half lengthwise.
  • Melt butter over medium heat in a skillet. Chop the onion and slice the bacon into thin slices.
  • Add onion and bacon to the skillet and cook and stir until the onions are softened and the bacon is cooked; brown bits will form on the bottom of the pan.
  • Add the 1/4 cup wine or water, plus the fennel and Brussels sprouts. Stir well to combine, bringing some of the bacon and onion mixture over the vegetables.
  • Lower the heat to medium-low and cover the pan with a lid, allowing the vegetables to gently steam, for 3-4 minutes. Check the heat so the vegetables do not burn.
  • Meanwhile, whisk together the 1/2 cup water and miso in a small bowl. When the vegetables have slightly softened and the ages are browned, add the miso mixture. Stir and cook for an additional 2 minutes.
  • Taste before adding salt, since bacon, wine and miso already contain salt. Garnish with chopped fennel fronds.

    Amount per serving: Calories 149
    Total Fat 9.3g 12%, Saturated Fat 4.3g 22%, Cholesterol 21mg 7%
    Sodium 503mg 22%, Total Carbohydrate 11g 4%, Dietary Fiber 3.6g 13%
    Total Sugars 2.7g, Protein 6.4g, Vitamin D 0mcg 0%, Calcium 40mg 3%
    Iron 1mg 6%, Potassium 350mg 7%

Herbed Zucchini Medley

(Tier 1: Easy) This is a simple but delicious way to cook all those zucchini you’ve grown! The secret is not to overcook your vegetables so their colors stay vibrant and their taste is fresh.
Basil paste has a more potent taste than dried or even chopped fresh basil. It is found in a tube in the produce section of the supermarket. If you can’t find it, you may substitute with pesto sauce, but it will significantly change the flavor of the recipe.

Ingredients for 4 servings:

  • 1 fresh zucchini (about 4-5 cups, thickly sliced)
  • 1 medium onion, chopped into chunks
  • 2 cloves garlic, minced
  • 4 oz. fresh mushrooms (about 1/2 of a pint), quartered
  • 1 Tbsp basil paste
  • 1 Tbsp vegetable oil
  • 2 Tbsp butter (I prefer unsalted)
  • salt and pepper to taste, if needed

    Instructions:
  • Prepare the vegetables ahead of time. Heat a large pan over medium heat.
  • Place the oil in the pan, then the butter. Allow the butter to melt slowly and adjust the heat if necessary, so that the butter gently melts and quietly sizzles with tiny bubbles.
  • Add garlic to the melted butter and cook for a minute so that it starts to soften. Do not brown or burn the garlic.
  • Add basil paste to the garlic and stir well to combine and cook for another minute.
  • Add all the chopped vegetables at once and stir them to coat with the oil/garlic/basil mixture. Lower the heat to medium-low (a quiet sizzle) and cover the pan.
  • Cook for 3-4 minutes. Peek at the vegetables and stir – when they look glossy and brightly colored, cover the pan again and turn off the heat. Let them sit for another 2-3 minutes and the steam will complete the cooking process.
    (The result will be tender but recognizable vegetables that are not mushy and retain their shape.)

    Amount per serving: Calories 122
    Total Fat 9.5g 12%, Saturated Fat 3.9g 20%, Cholesterol 15mg 5%
    Sodium 118mg 5%, Total Carbohydrate 7.7g 3%, Dietary Fiber 1.9g 7%
    Total Sugars 3.1g, Protein 2.7g, Vitamin D 128mcg 641%
    Calcium 28mg 2%, Iron 1mg 8%, Potassium 378mg 8%

Fluffy Potato Gnocchi

(Tier 2: Intermediate) Soft, pillowy gnocchi is a dream on a dinner plate; serve with your favorite pasta sauce, cream sauce, or simple garlic butter and freshly chopped parsley.

Ingredients for 4 generous servings:

  • 2 pounds russet potatoes, peeled and quartered
  • 1 large egg
  • 1 cup all-purpose flour, plus more for dusting the work surface
  • 1/4 teaspoon salt, plus a dash
  • 1/4 teaspoon nutmeg
  • 1/4 cup grated Parmesan cheese (optional)

    Instructions:
  • Place the potatoes in a large pot and cover with cold water. Bring to a boil over high heat, then reduce heat to medium-low and simmer for 15-20 minutes, or until the potatoes are tender when pierced with a fork. Drain the potatoes and let cool slightly.
  • Run the cooked potatoes through a ricer or press them in small batches through a mesh strainer using a spatula. You may also mash them with a spoon, fork or potato masher, but the result will be coarser potatoes. Using a ricer or a mesh sieve will create the smooth and creamy consistency you need.
  • Add the egg, flour, salt, nutmeg, and Parmesan cheese (if using) to the mashed potatoes. Mix until just combined, being careful not to overmix. The dough should be soft and slightly sticky, but hold together.
  • Lightly flour a clean work surface. Divide the dough into 4 equal pieces. Roll each piece into a long, thin rope about 1/2 inch in diameter. Cut the ropes into 1-inch pieces. Dust your work surface with more flour if the gnocchi starts to stick.
  • Optional: to make a fancier shape, dust a fork with flour. Turn the fork over on your work surface, tines down. Gently press and roll a piece of gnocchi dough down the tines of the fork to create a scalloped shape. Dust the fork with more flour as needed as you repeat the process.
  • Bring a large pot of water to a boil, with a dash of salt. Carefully drop the gnocchi into the boiling water to avoid splashing. Cook for 2-3 minutes, or until the gnocchi float to the surface.
  • Scoop the gnocchi out with a spider or slotted spoon, draining off the water. Optional: You may let the gnocchi rest for a minute on a baking tray before serving. This allows them to fully set so they don’t break apart easily.
  • Serve the gnocchi warm with your favorite sauce.

    Amount per serving: Calories 164
    Total Fat 2.9g 4%, Saturated Fat 1.4g 7%, Cholesterol 51mg 17%
    Sodium 226mg 10%, Total Carbohydrate 27.3g 10%, Dietary Fiber 1.9g 7%
    Total Sugars 0.8g, Protein 7g, Vitamin D 4mcg 22%
    Calcium 72mg 6%, Iron 2mg 9%, Potassium 248mg 5%

Smoky Peas and Bacon

(Tier 2: Intermediate) The addition of sweet onions and crisp bacon make this appealing to the pickiest pea eater.

Ingredients for 6 servings:

  • 1 tablespoon olive oil
  • 3 slices hickory smoked bacon, diced
  • 1 – 2 cloves garlic, minced
  • 1/2 cup thinly sliced yellow onion
  • 1/2 tsp sugar
  • 1/2 tsp smoked paprika
  • 1 12-oz. bag frozen peas
  • Salt and pepper

    Instructions:
  • Heat olive oil in a shallow pan over medium heat.
  • Add the diced bacon and fry over medium heat, stirring occasionally, until crisp to your liking.
  • Carefully drain bacon grease from the pan with a spoon, leaving behind about 1 Tbsp.
  • Add the yellow onion and stir occasionally until the onions have softened but not browned.
  • Lower the heat to low and add the garlic, sugar and smoked paprika. Stir and cook for one minute. Do not brown the garlic.
  • Add frozen peas, and stir well.
  • Cover the pan with a lid, and cook for three minutes
  • Take the pan off the heat and season with salt and pepper to taste.
  • Serve immediately.

Amount per serving: Calories 110
Total Fat 6.4g 8%, Saturated Fat 1.7g 8%, Cholesterol 10mg 3%
Sodium 250mg 11%, Total Carbohydrate 7.6g 3%, Dietary Fiber 2.5g 9%
Total Sugars 2.7g, Protein 5.8g, Vitamin D 0mcg 0%, Calcium 15mg 1%
Iron 1mg 5%, Potassium 116mg 2%

Matar Paneer

(Tier 3: Advanced)
Matar Paneer is a classic North Indian dish featuring tender green peas (matar) and paneer cheese in a rich, flavorful tomato-based gravy. It’s a popular choice for vegetarians and meat-lovers alike. Matar Paneer can be served as a side dish, or part of an Indian thali, a full set meal.
(Note: Garam masala can be found in Asian or Indian markets. The spiciness varies, so ask the shopkeeper for recommendations that suit your taste. Many Indian home cooks create their own special spice mix.)

Ingredients for 4 servings:

  • 1 cup, or 250 grams paneer cheese, cubed – the recipe is below (You may substitute with halloumi or mozzarella cheese, cubed)
  • 1 cup green peas, fresh or frozen (if frozen, do not thaw before adding)
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 1-inch piece ginger, minced
  • 1-14.5 oz. can pureed tomato
  • 2 Tbsp ghee or vegetable oil
  • 1 tsp cumin seeds
  • 1 inch cinnamon stick
  • 2 cloves
  • 2 green cardamoms
  • 2 bay leaves
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (adjust to taste)
  • 1 tsp garam masala
  • 1/2 tsp kasoori methi (dried fenugreek leaves)
  • 1/4 cup heavy cream (optional)
  • Salt to taste
  • Fresh cilantro, and/or sliced green onions for garnish

    Instructions:
  • Cut paneer or other cheese into cubes. Set them aside.
  • Heat ghee or oil in a deep-bottomed pan on medium high heat. Add cumin seeds, cinnamon, cloves, cardamom, and bay leaves. They should gently sizzle in the oil until the spices are fragrant. Adjust the heat lower as needed.
  • Add chopped onions and sauté until translucent and just golden brown. Add minced ginger and garlic, cook for 30 seconds. Do not brown or burn the garlic.
  • Add coriander powder, cumin powder, turmeric, red chili powder, and garam masala. Cook for 30 seconds, stirring continuously.
  • Add tomato puree: Pour in the tomato puree and cook until the you see the oil separating from the mixture (about 5 minutes).
  • Add water as needed to adjust the consistency. Bring to a boil, then reduce heat and simmer for another 10-15 minutes.
  • Add frozen peas and paneer cubes to the mixture and gently stir to combine with the gravy. Cook for 5 minutes, or until the peas are tender.
  • Remove the pan from the heat and stir in heavy cream (optional) and kasoori methi. Season with salt to taste. Remove the cinnamon stick and bay leaves before serving.
  • Garnish with fresh cilantro leaves and/or sliced green onions.

Amount per serving: Calories 207 (including paneer)
Total Fat 11.4g 15%, Saturated Fat 5.9g 29%, Cholesterol 25mg 8%
Sodium 203mg 9%, Total Carbohydrate 25.7g 9%, Dietary Fiber 8.4g 30%
Total Sugars 6.3g, Protein 6.8g, Vitamin D 3mcg 16%
Calcium 123mg 9%, Iron 5mg 28%, Potassium 788mg 17%

Paneer cheese (The effort is worth it!)

* 2 liters whole milk (8.5 cups)
* 1/4 cup lemon juice or white vinegar

Instructions:

  • Pour the milk into a large, heavy-bottomed pot. Bring it to a boil over medium heat, stirring occasionally to prevent sticking. Do not let the milk brown or burn. Keep stirring and adjust the heat so that the milk boils gently.
  • Once the milk comes to a full boil, remove it from the heat immediately. Slowly stir in the lemon juice or vinegar. As you stir, the milk will curdle and separate into solids (paneer) and liquid (whey).
  • Line a large sieve with a cheesecloth. Place the sieve over a bowl to collect the whey liquid. Carefully pour the curdled milk into the cheesecloth. (You may keep the whey, covered, in the refrigerator to use in other recipes, like bread. Use within one week.)
  • Bring the corners of the cheesecloth together and twist and squeeze to remove as much whey liquid as possible. Gather the paneer, in the cloth, into a tight bundle and place it in a dish under something heavy (like a plate with weights on top) for about 15-20 minutes. This helps to remove excess water and firm up the paneer.
  • Remove the paneer from the cheesecloth and shape it into a desired form, such as a log or a rectangular block.
  • Wrap the paneer in plastic wrap and refrigerate for at least 30 minutes before using.

    Tip: For a firmer paneer, let it drain for a longer period of time, until it is the firmness you like.

Oven Braised Gamja Jorin

(Tier 1: Easy) Gamja Jorin, from Korea, is a tasty break from your ordinary potato and carrot side dish. The sweet and sour glaze and sesame aroma will get you hooked!

Ingredients for 4 servings:

  • 2 Tbsp vegetable oil
  • 2 potatoes (or 2 cups) peeled and cut into medium-sized cubes
  • 2 medium carrots, peeled and cut into chunks
  • 1 medium onion, peeled and cut into chunks
  • 1 Tbsp minced garlic
  • 1/4 cup low-sodium soy sauce
  • 2 Tbsp rice wine vinegar (or apple cider vinegar)
  • 2 Tbsp brown sugar (I use a low-sugar blend)
  • 2 tsp sesame oil
  • 2 green onions, sliced, to garnish
  • sesame seeds, to garnish

    Instructions:
  • Preheat oven to 375° F (190° C).
  • Toss potatoes, onion, carrots and garlic in the vegetable oil.
  • Spread the vegetables into a baking pan and cover tightly with aluminum foil. Bake for 1 hour. Turn the vegetables halfway through cooking.
  • Uncover the pan and continue to bake for 15 additional minutes, or until the vegetables are tender and golden brown.
  • In a small pan, heat the soy sauce, vinegar, brown sugar and sesame oil over medium-low heat. Stir to melt the sugar and combine the ingredients.
  • When the vegetables are ready, pour the sauce over them and toss gently to coat.
  • Garnish with sliced green onions and sesame seeds.

    Amount per serving: Calories 183
    Total Fat 5.8g 7%, Saturated Fat 0.6g 3%, Cholesterol 0mg 0%
    Sodium 407mg 18%, Total Carbohydrate 23g 8%, Dietary Fiber 3g 11%
    Total Sugars 11.2g, Protein 2.1g, Vitamin D 0mcg 0%
    Calcium 36mg 3%, Iron 1mg 3%, Potassium 417mg 9%

Ratatouille

(Tier 2: Intermediate) This healthy vegetable medley can be served as a side dish or a main course.

Ingredients for 4 servings::

  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 2 zucchinis, sliced
  • 2 eggplants, sliced
  • 2 yellow squash, sliced
  • 2 green bell peppers, sliced into rings
  • 2 ripe tomatoes, sliced
  • 2 Tbsp olive oil, plus 1 Tbsp in reserve
  • I Tbsp dried herbes de Provence (or a mixture of dried savory, marjoram, rosemary, thyme, and oregano)
  • 1 tsp salt
  • 1 tsp freshly-ground black pepper
  • Italian flat-leaf parsley, chopped (for garnish)

    Instructions:
  • Heat the 2 tablespoons of olive oil in a large skillet over medium heat. Add the onions and cook until softened, but not brown. Add the garlic and cook for 30 seconds more.
  • Arrange the sliced vegetables in a single layer in the skillet, in rows circling the pan. alternating vegetables. Sprinkle with the herbes de Provence, salt, and pepper.
  • Cover the skillet and cook over medium-low heat for about 30 minutes, or until the vegetables are tender. Gently push the vegetables at the edge of the pan with a spatula, checking that they aren’t sticking to the pan.
  • Drizzle the reserved olive oil around the edge of the pan if the vegetables seem too dry.
  • Scatter the Italian parsley on top of the vegetables. Present the ratatouille in the skillet at the table to serve.
  • Amount per serving: Calories 129
  • Total Fat 7.6g 10%, Saturated Fat 1.1g 5%, Cholesterol 0mg 0%
  • Sodium 55mg 2%, Total Carbohydrate 15.6g 6%
  • Dietary Fiber 4.8g 17%, Total Sugars 8.6g, Protein 3.1g
  • Vitamin D 0mcg 0%, Calcium 38mg 3%, Iron 1mg 5%
  • Potassium 650mg 14%

Resurrected Veggies

(Tier 1: Easy) Don’t throw out those leftover vegetables from last night’s dinner! Resurrect them with one of these easy fixes. Just be sure to use leftover side dishes within three days for optimum flavor and food safety.

Options using 2 cups of pre-cooked, plain, leftover vegetables of most any type. Butter added to the vegetables at first cooking is fine.

#1: Garlic and Herb

  • Place 1 Tbsp butter or olive oil into a skillet over medium heat
  • Once the butter is melted or the oil is hot, add 1 Tbsp minced garlic, 1 tsp each dried basil, parsley and oregano. Cook and stir for 2 minutes.
  • Add 2 cups leftover vegetables and 1/4 cup chicken stock (or 1/2 tsp chicken base or bouillon dissolved in 1/4 cup hot water)
  • Heat over medium heat until the vegetables are cooked through. Adjust the taste with black pepper.

#2: Curry

  • Place 1 Tbsp butter or olive oil into a skillet over medium heat
  • Once the butter is melted or the oil is hot, add 1 Tbsp minced garlic, 1/8 an onion, diced, 1/8 a bell pepper, diced, 2 tsp curry powder, 1/2 tsp chili powder and 1/2 tsp cumin. Cook and stir for 2 minutes.
  • Add 2 cups leftover vegetables and 1/4 cup chicken stock (or 1/2 tsp chicken base or bouillon dissolved in 1/4 cup hot water). Stir until the vegetables are heated through.
  • Mix 3 Tbsp cornstarch with 1/4 cup cold water until the cornstarch is completely dissolved. Ad this mixture to the vegetables and continue to cook and gently stir until the liquid in the pan is thickened to your liking.
  • Adjust the taste with black pepper.

#3: Butter & Soy

  • Place 1 Tbsp butter or vegetable oil into a skillet over medium heat
  • Once the butter is melted or the oil is hot, add 1 Tbsp minced garlic, 1/8 an onion, thinly sliced, and a generous dash (about 1/8 tsp) of sugar.
  • If you have mushrooms (white, shitake, cremini, oyster), slice 2-3 thinly and add to the pan.
  • Cook and stir for 2 minutes.
  • Add 2 cups leftover vegetables and 1 Tbsp soy sauce. Stir until the vegetables are heated through.
  • Take the pan off the heat and add 1 Tbsp butter. Adjust the taste with black pepper and soy sauce.
    Note: Sugar substitutes or honey and low-sodium soy sauce or tamari may be substituted.
    Also: For a flavor upgrade, add 2 tsp miso paste dissolved in 2 tsp hot water when adding the leftover vegetables to the pan. Miso burns easily, so stir gently and watch the heat.

Sheet Pan Potatoes and Zucchini

(Tier 1: Easy) These Spring vegetables make a lovely pair. Partially cooking the potatoes ahead of time helps them bake in the same time as the zucchini.

Ingredients for 4 servings:

  • 3 cups red-skinned potatoes, cut into chunks
  • 2 cups zucchini, sliced into coins (cut the slices into halves if the zucchini is large)
  • 3 Tbsp vegetable oil
  • 2 tsp garlic powder
  • 1 tsp smoked paprika (you may substitute plain paprika, but taste will be lacking)
  • 2 tsp Italian seasoning
  • 1 tsp chili flakes (optional)
  • chopped Italian flat-leaf parsley for garnish (optional, but tasty)

    Instructions:
  • Place cut potatoes in a large glass bowl. Add water to cover and let it sit for 10-15 minutes.
  • After 10-15 minutes, drain the potatoes and microwave them, covered, for 3 minutes on high.
  • Line a sheet pan or rimmed baking tray with aluminum foil or parchment paper. place the zucchini slices and the garlic on the prepared pan.
  • Carefully take the potatoes out of the microwave – the bowl will be hot. If there is any water in the bowl, use a spoon to push a folded paper towel in the bottom of the bowl to absorb it.
  • Pour the potatoes onto the pan with the zucchini. Drizzle the vegetable oil over the vegetables.
  • Mix together the remaining spices. Sprinkle the mixture over the vegetables.
  • Using your hands (gloves would be a good idea here), mix the oil and spices into the vegetables, coating them evenly.
  • Bake in a 350°F (176°C) oven for 25 minutes. Check during cooking to avoid over-browning.
  • Serve with Italian parsley sprinkled on top.

Amount per serving: Calories 159
Total Fat 10.7g 14%,Saturated Fat 0.8g 4%, Cholesterol 0mg 0%
Sodium 10mg 0%, Total Carbohydrate 14.8g 5%, Dietary Fiber 2.2g 8%
Total Sugars 1.5g, Protein 2.1g, Vitamin D 0mcg 0%, Calcium 17mg 1%
Iron 1mg 5%, Potassium 452mg 10%

Main Dishes

Almost Aunt Pearl’s Meatloaf

(Tier 1: Easy) This is my version of my late Aunt Pearl’s meatloaf. Her recipe is lost to the sands of time, and my recipe may not be what she intended. But, it’s the closest I could come to the taste. If you’d like to read the background of Aunt Pearl’s Meatloaf, you can link to it here. Serve with mashed potatoes, brown gravy and a side of Easy Peas.

Ingredients for one meatloaf, 6-8 servings:

  • 1 pound ground beef (85% fat)
  • 1 pound ground pork
  • 1 cup crushed Ritz crackers, about 30 crackers
  • 1/2 cup finely chopped onion
  • 1 egg, beaten
  • 1/4 cup milk
  • 1/4 cup ketchup
  • 1 Tbsp. Worcestershire sauce
  • 1/2 tsp. black pepper
  • 1/4 tsp. garlic powder

    For the tomato glaze, mix together and set aside:
  • 1 – 8 oz. can tomato sauce
  • 2 Tbsp. brown sugar
  • 2 tsp. vinegar

    Instructions:
  • Preheat oven to 350°F (175°C)
  • In a large bowl, combine ground beef, ground pork, onion, ketchup, Worcestershire sauce, pepper, and garlic powder.
  • In a smaller bowl, combine crushed Ritz crackers, egg, and milk, let it set for 2 minutes, then add it to the meat mixture.
  • Using your hands, mix everything together until all the ingredients are incorporated. Shape the mixture into a round loaf shape.
  • Transfer the meatloaf to a 9×9 inch, lightly greased pan or casserole dish.
  • Bake for 30 minutes. Spoon or siphon out any grease and debris that accumulates at the bottom of the pan. and pour the prepared tomato glaze over the meatloaf.
  • Continue to bake for another 30 minutes. You can test the inside of the meatloaf for doneness by using a meat thermometer. The temperature should reach 160° F (71° C).
  • Let the meatloaf rest for 10 minutes before slicing.

    Amount per serving: Calories 518
    Total Fat 19.2g 25%, Saturated Fat 5.4g 27%, Cholesterol 67mg 22%
    Sodium 820mg 36%, Total Carbohydrate 71.7g 26%, Dietary Fiber 3.7g 13%
    Total Sugars 34.1g, Protein 13.2g, Vitamin D 4mcg 22%, Calcium 141mg 11%
    Iron 5mg 27%, Potassium 314mg 7%

BBQ Curry Drumsticks

(Tier 2: Intermediate) Using BBQ Seasoning and Rub, plus a curry-inspired gravy, you can create a tangy chicken dish that everyone will enjoy. This recipe uses chicken drumsticks, but you can use any cut of chicken or even pork chops or steaks, instead.

Ingredients for 8 drumsticks:

  • 1/3 cup BBQ Seasoning and Rub
  • Cooking oil spray
    Ingredients for curry gravy:
  • 1 Tbsp butter
  • 1/4 onion, grated
  • 2 cups chicken broth or strained drippings from the cooked chicken plus broth to make 2 cups
  • 1 Tbsp honey
  • 2 tsp low-sodium soy sauce
  • 2 squares (broken off a block) Golden Curry Roux (I use mild, but chose the heat level you prefer)
  • Black pepper to taste

    Instructions for the chicken:
  • Pre-heat oven to 350° F (190° C).
  • Rub BBQ Seasoning and Rub onto the chicken. Place chicken in a baking pan that has been greased with cooking spray.
  • Cover the pan tightly with aluminum foil and bake for 1 hour. Then, uncover and drain off the drippings (you can use the drippings in the gravy – see ingredient list).
  • Bake, uncovered, for 15 minutes or until the chicken is golden brown.

    Instructions for the curry gravy:
  • Over medium heat, melt the butter in a pan and add the onion. Cook the onion until it is very soft and browned. Do not burn it. This should take about 3 minutes.
  • Add the broth, honey and soy sauce and stir to combine and melt the honey.
  • Add the squares of Golden Curry Roux and turn off the heat. Stir constantly as the roux melts and the gravy thickens.
  • Taste the gravy; if it needs salt, add a dash of soy sauce. If it needs sweetness, add a teaspoon of honey. Add black pepper to taste.
    Note: You can make other adjustments by adding chili flakes, miso or other seasonings, just taste as you go and add only a little at a time.
  • Serve the gravy over the chicken drumsticks. the gravy is also delicious over a side of rice.

    Amount per serving: Calories 530
    Total Fat 20g 26%, Saturated Fat 6g 30%, Cholesterol 186mg 62%
    Sodium 986mg 43%, Total Carbohydrate 20.6g 7%, Dietary Fiber 0.2g 1%
    Total Sugars 11g, Protein 63.1g, Vitamin D 2mcg 10%
    Calcium 35mg 3%, Iron 3mg 15%, Potassium 546mg 12%

Bouillabaisse

(Tier 3: Advanced) Bouillabaisse is a hearty French fish stew that showcases the bounty of the sea. Since you will need fish bones to make the broth and fillets to cut for the stew, look for a whole, fresh fish. You can ask your butcher or fishmonger to fillet it for you, or you can fillet it yourself.
This recipe makes enough for 6 people.

Ingredients for the fish broth:

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • Bones and heads from 1 pound of fish (1 large or 2 medium sized fish)
  • Shells from 1 pound of shrimp
  • 1 bay leaf
  • 1 teaspoon dried thyme
  • 8 cups water
  • Salt and pepper to taste

    Ingredients for the stew:
  • 2 tablespoons olive oil
  • 1 cup onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 pound firm white fish (cod, halibut, tilapia), cut into chunks
  • 1 pound mussels, scrubbed and debearded (use a plyers to pull them off)
  • 1 pound clams, scrubbed
  • 1 pound shrimp, peeled and deveined (26-30 count size)
  • 1 cup dry white wine (Sauvignon Blanc or Chardonnay)
  • 2 tablespoons tomato paste
  • The fish broth
  • 1/2 teaspoon saffron threads (you may substitute turmeric for saffron)
  • Salt and pepper to taste
  • Rouille (optional, see below)
  • Crusty bread to serve alongside

    Instructions for the fish broth:
  • In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery and cook until softened.
  • Add garlic, fish bones, shrimp shells, bay leaf, thyme, and water. Bring to a boil, then reduce heat and simmer for 30 minutes.
  • Strain the broth through a fine-mesh sieve into a clean pot. You may put the bones and shells in a clean cheesecloth and squeeze as much flavor as possible into the pot as well. Discard the solids. Set the fish broth aside.

Instructions for the stew:

  • In a large, heavy-bottomed soup pot, heat the olive oil over medium heat. Sauté onion and garlic until softened, but not browned. Add bell peppers and cook until just fork-tender, about 3 minutes.
  • Stir in the tomato paste and cook for 1 minute. Add the white wine while scraping the bottom of the pot.
  • Add fish broth and saffron, and adjust the heat so there is a gentle bubbling around the edges of the pot.
  • Carefully add fish, mussels, clams, and shrimp to the pot. Cover and cook for 5-7 minutes, or until the shellfish open. Discard any unopened shellfish – they may not be good to eat.
  • Adjust the thickness of the stew by adding a little water as needed – Bouillabaisse is meant to be brothy.
  • Taste, and season with salt and pepper, as needed.

    Ladle the stew into bowls and serve immediately with crusty bread.
    Optionally, serve with rouille, a garlicy sauce, on the side:
  • Combine 1/3 cup mayonnaise, 1 clove garlic (minced), 1/4 teaspoon saffron (or turmeric), and a pinch of cayenne pepper in a small bowl. Stir until smooth.
  • Spoon a tablespoon of rouille onto your individual bowl of Bouillabaisse.

    Amount per serving: Calories 517
    Total Fat 13.4g 17%, Saturated Fat 1.6g 8%, Cholesterol 522mg 174%
    Sodium 527mg 23%, Total Carbohydrate 17.5g 6%, Dietary Fiber 3.7g 13%
    Total Sugars 9g, Protein 81.3g, Vitamin D 34mcg 172%
    Calcium 312mg 24%, Iron 6mg 32%, Potassium 1066mg 23%

Bouncy Beef Meatballs in Broth

These delicious meatballs can be used in a variety of ways. Simmering them in plain water prepares them for use as an appetizer in sauce. They are also perfect in Pho with Various Cuts of Beef. In this version, they are bathed in a light, nutritious broth with rich, umami flavor and fluffy, chewy Udon.

Ingredients for 2 big bowls::


The Meatballs:

  • 1 lb. 80% lean ground beef
  • 1 Tbsp sake or rice cooking wine
  • 1 tsp ginger paste
  • 2 tsp five-spice powder
  • 1 tsp onion powder
  • 1 Tbsp cornstarch
  • 1/3 cup ice-cold water

    The Broth:
  • 4 cups low-sodium beef broth
  • 1 Tbsp soy sauce
  • 1 Tbsp sake or rice cooking wine
  • 2 tsp honey
  • 2 tsp ginger paste
  • 1 cup chopped fresh kale greens
  • 2 portions (8 oz. each) frozen Udon noodles
  • Sliced green onions for garnish

    Instructions:
  • Place all ingredients for the meatballs (except for the water) in a sturdy bowl. I use a metal mixing bowl for this.
  • Mix with your hands until everything is combined.
  • Using a fork or a potato masher, continue to mash and mix the meat. Add a small amount of ice-cold water, a little at a time, as you mix. The goal – to create a silky smooth paste. This will take 4-5 minutes.
  • Keep the meat mixture cold in the fridge while you prepare the broth.
  • In a pot on the stove, bring the beef broth and ginger to a simmer over medium heat. There should be small bubbles but not come to a full boil.
  • Mix the soy sauce, sake, and honey in a small bowl and set aside.
  • Take the meat mixture out of the fridge and get a small bowl of cold water to wet your hands with.
  • Get your hands wet and make small (1-2″) meatballs, rolling them into firmly packed balls. Wet your hands as necessary so that the mixture doesn’t stick to your hands.
  • Gently drop the meatballs into the broth as you roll them. Don’t let the broth boil roughly, or the meatballs may fall apart.
  • When the meatballs are all in, cover the pot, and let them gently cook for 5 minutes.
  • When the meatballs are done, they should feel firm and springy. Whisk together the soy mixture from earlier and stir it into the broth. Add the chopped kale. Cover the pot and continue to simmer as you prepare the Udon.
  • Place the frozen packages of Udon on a plate and microwave on HIGH for 30-60 seconds, until the noodles are defrosted and warm.
  • Divide the noodles into two bowls and ladle the meatball broth over the noodles.
  • Serve hot, garnished with green onion slices.

    Tip: You may substitute rice noodles for the Udon or omit the noodles entirely. The recipe will be delicious either way.

    Amount per serving: Calories 595
    Total Fat 12.6g 16%, Saturated Fat 4g 20%, Cholesterol 35mg 12%
    Sodium 4906mg 213%, Total Carbohydrate 122.3g 44%, Dietary Fiber 3.6g 13%
    Total Sugars 10.3g, Protein 24.6g, Vitamin D 0mcg 0%
    Calcium 104mg 8%, Iron 4mg 23%, Potassium 371mg 8%

Chinese BBQ Beef Short Ribs

(Tier 1: Easy) Saucy, sticky, slightly spicy and sweet, these easy-to-eat riblets are a treat. The secret? A common ingredient in a can!

Ingredients for 4 servings:

  • 2 pounds beef short ribs, bone-in
  • 1/4 cup soy sauce
  • 2 Tbsp honey
  • 2 tsp rice wine vinegar
  • 1 tsp Chinese five-spice powder
  • 1/2 teaspoon red pepper flakes
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 tablespoon sesame oil
  • 1/4 cup vegetable oil
  • Salt and pepper to taste
  • 2 12-oz. cans of Coca-Cola
  • Toasted sesame seeds and sliced green onions for garnish (optional)

    Instructions (the evening before):
  • In a small bowl, combine soy sauce, honey, rice wine vinegar, Chinese five-spice powder, red pepper flakes, garlic, ginger, and sesame oil.
  • Place the short ribs in a large zip-top bag or shallow dish. Pour the marinade over the ribs and toss to coat. Refrigerate overnight.

    Instructions (the next day):
  • Heat the vegetable oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Remove the ribs from the marinade (save the marinade) and season with salt and pepper. Brown the ribs in batches on all sides, about 3-4 minutes per side.
  • Return all the browned the ribs to the pot and pour the leftover marinade over them, plus the cans of Coca-Cola. Cover and simmer over low heat for 2 hours, or until the meat is tender and falls off the bone.
  • You may continue to simmer until the sauce is the consistency you like.
  • Serve with toasted sesame seeds and sliced green onions on top (optional)

    Amount per serving: Calories 450
    Total Fat 14.2g 18%, Saturated Fat 3.4g 17%, Cholesterol 46mg 15%
    Sodium 392mg 17%, Total Carbohydrate 59.9g 22%, Dietary Fiber 0.2g 1%
    Total Sugars 57.8g, Protein 15.2g, Vitamin D 0mcg 0%, Calcium 19mg 1%
    Iron 2mg 9%, Potassium 231mg 5%

Comfort Shrimp Casserole

(Tier 2: Intermediate) This is not a diet dish – but it is really tasty! There may be no leftovers tonight, so don’t plan on packing it for lunch tomorrow…

Ingredients for 4 servings:

  • 1 lb raw shrimp, deveined with tails removed (I use 16-20 count red Argentinian shrimp, but any large shrimp will do)
  • 1/2 tsp salt, 1 tsp pepper
  • 2 T olive oil
  • 1/2 onion, minced
  • 1/2 green bell pepper, minced
  • 3 cloves or 2 Tbsp garlic, minced
  • 4 Tbsp unsalted butter
  • 2 tsp dried basil
  • 2 tsp lemon pepper seasoning
  • 4 Tbsp flour (any type)
  • 2 c milk (any type, unflavored and unsweetened)
  • 1/4 c dry white wine (chardonnay, Riesling)
  • 1/2 c fresh parmesan or romano cheese (or a blend of both), finely shredded, plus (optional) 1/4 c (you may substitute with swiss or Monterrey jack)
  • 2 c cooked, small pasta, such as macaroni

    Instructions:
  • Preheat oven to 350° F (176° C).
  • Rinse the shrimp in cool water and pat dry with paper towels. Season with salt and pepper.
  • Place olive oil into a large saucier (oven-safe) or Dutch oven and heat over medium-high heat.
  • Add the shrimp. Cook until the shrimp firms up a little and remove it from the pan (If using white or tiger shrimp, the color will turn pink). Set it aside.
  • Add the onion, green pepper, and garlic into the pan. Cook until the onion becomes translucent. Do not let the garlic become too dark – only a light, golden brown.
  • Add the basil and lemon pepper to the vegetables. Mix to combine, then add the butter and let it melt completely.
  • Add the flour to the pan. Mix to combine well.
  • Slowly, a 1/4 cup at a time, add the milk to the pan. Stir constantly, letting the sauce thicken before adding more milk.
  • Once all the milk has been stirred in, add the white wine and parmesan. Stir quickly to combine and then add back the shrimp.
  • Take the pan off the heat and stir in the cooked pasta.
  • Place the pan, uncovered, into the oven (Or, you may pour this into an oven-safe casserole dish that has been well-greased with oil spray). Bake for 20 minutes.
  • If adding the optional 1/4 c of parmesan to the top, sprinkle it evenly and return to the oven for another 10 minutes.

    Amount per serving: Calories 684
    Total Fat 24g 31%, Saturated Fat 11.5g 58%, Cholesterol 528mg 176%
    Sodium 1651mg 72%, Total Carbohydrate 33.9g 12%, Dietary Fiber 2g 7%
    Total Sugars 4g, Protein 85g, Vitamin D 0mcg 1%, Calcium 402mg 31%
    Iron 3mg 16%, Potassium 129mg 3%

Creamy Polenta and Vegetable Casserole

(Tier 1: Easy) This is a warm, savory and satisfying vegetarian casserole that is a meal in itself. You may alternatively use any fresh vegetables that are in your fridge – just chop, saute, and layer in your dish.

Ingredients for 6 servings:

  • 1 cup dry yellow cornmeal
  • 4 cups vegetable broth
  • 2 cloves garlic, minced
  • 1 Tbsp butter
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup half & half
  • 2 Tbsp olive oil
  • 1 large eggplant, cubed
  • 1 onion, chopped
  • 1 cup sliced mushrooms
  • 1 tsp Italian seasoning
  • 1 cup fresh spinach
  • 1 cup shredded mozzarella cheese
  • Salt and pepper to taste

    Instructions:
  • In a medium saucepan, bring the vegetable broth to a gentle boil. Gradually whisk in the polenta, stirring constantly. Continue whisking to avoid lumps.
  • Tip: you may adjust the heat as necessary if the polenta is cooking too quickly and creating lumps. Use your whisk to “chop” and stir, breaking up the lumps.
  • Reduce heat to low and simmer, stirring occasionally, for 15-20 minutes, or until thick and creamy. While the polenta is cooking, lightly salt the eggplant on both sides and let them sit.
  • Turn off the heat and stir in the butter, Parmesan cheese and half & half into the polenta. Set it aside and preheat the oven to 375°F (190°C).
  • Pat the salted eggplant dry with paper towels. Place the eggplant, onion, garlic and mushrooms in a skillet with the olive oil and saute over medium heat until softened. Stir in the Italian seasoning and black pepper.
  • In a greased 9×13 inch baking dish, layer the polenta, spinach and sauted vegetables. Top with the mozzarella cheese.
  • Bake in the preheated oven for 30-35 minutes, or until the cheese is bubbly and golden brown. Let cool slightly before serving.

    Variations and Additions (cooked before adding, not entirely vegetarian):
  • Italian: Seasoned ground beef, tomato sauce and zucchini
  • Spanish: Chorizo and green peppers
  • Southwestern: Shredded chicken and jalapenos
  • Southern: Shrimp, diced tomatoes and bell pepper

    Amount per serving: Calories 19
    Total Fat 10.8g 14%, Saturated Fat 4.1g 20%, Cholesterol 15mg 5%
    Sodium 548mg 15%, Total Carbohydrate 17.8g 6%, Dietary Fiber 2.7g 10%
    Total Sugars 1.9g, Protein 8.3g, Vitamin D 61mcg 307%
    Calcium 110mg 8%, Iron 2mg 10%, Potassium 324mg 7%

Crispy & Melty Crab Baked Fish

(Tier 2: Intermediate) “Raw panko” breadcrumbs are made from soft, fresh bread rather than toasted bread. These crumbs create a flaker crust that is not as dense as most crumb coatings. Mayo and mozzarella cheese combine with the crab stuffing to make this dish a melt-in-your-mouth experience.

Ingredients for 4 servings:

  • 4 swai filets, skin off (or tilapia, cod, pollock)
  • Approx. 1/4 c flour, for dusting the filets, prior to batter and breading
    (wheat, gluten-free, or potato starch)
    Stuffing – combine:
  • 8 oz. Surimi (imitation) crab “legs” – cut in thirds and shredded*
  • 1/4 c. mayonnaise
  • 1 c finely shredded mozzarella cheese (or gouda, Monterrey jack)
  • 1/4 onion, finely minced
  • 1 tsp dried basil
  • 2 tsp lemon pepper seasoning
  • 1 tsp each, salt & pepper
    Batter:
  • 1/2 c milk (any type, unflavored)
  • 3/4 c flour (wheat, gluten-free, or potato starch)
  • 1 small egg, beaten
  • 1/4 c water (as needed, if the batter is too thick)
    Breading:
  • 8-9 slices of fresh, sliced bread, any type (I used 1/2 white and 1/2 whole wheat)
  • 3 Tbsp grated parmesan cheese
  • Vegetable, olive or avocado oil spray

    Prep Instructions:
  • Pre-heat your oven to 375° F (190° C)
  • Prepare the fish filets by patting them dry with paper towels. Set them aside in the refigerator.
  • Combine all ingredients for the stuffing. Set this aside, also, in the refrigerator.
  • Break apart some of the slices of fresh bread and place them in a blender or food processor. Don’t press them in or crowd them, but work in 2-3 batches. Pulse in short bursts until you have small, fluffy crumbs.
  • Pour the crumbs into a large baking pan and mix in the parmesan cheese.
  • Mix the batter ingredients, except the water, into another baking pan. The mixture should be creamy, but loose. If it is too thick, add a little water at a time until the mixture is loose but can coat the back of a spoon.

    Assembly and baking:
  • Coat a baking tray lightly with oil. You may also use a sheet of parchment paper, instead. Set it aside.
  • For assembly:
    • Divide the surimi stuffing into quarters. Mold one portion into a log shape and press onto top of a fish filet. Leave a 1/4″ border from the edges of the fish.
    • Place the fish, stuffing-side up, in the batter. Use a spoon to drizzle some of the batter over the top; it does not need to be completely covered.
    • Place the battered fish, stuffing-side up, in the pan of breadcrumbs. Toss some breadcrumbs on top of the fish and around the sides, pressing down. Try to cover the fish completely.
    • Gently brush off any loose crumbs, and place the fish on the prepared baking tray. Repeat the assembly process for each fish filet.
    • Lightly spray the top of fish with oil. Bake for 20-30 minutes, until the fish is flaky and opaque. Do not overcook. You can check for doneness by peeking inside the side of the filet at its thickest point.
  • Serve with Mornay sauce or Remoulade.

    Amount per serving: Calories 770
    Total Fat 21.3g 27%, Saturated Fat 5.3g 26%, Cholesterol 189mg 63%
    Sodium 2126mg 92%, Total Carbohydrate 87g 32%, Dietary Fiber 2.6g 9%
    Total Sugars 16.7g, Protein 58.2g, Vitamin D 9mcg 44%
    Calcium 385mg 30%, Iron 5mg 28%, Potassium 544mg 12%

    NOTE: Surimi (imitation crab) has a high level of sodium to help achieve its “crabby” texture. You may substitute in the recipe with the same weight of canned, frozen or fresh crabmeat. Canned crabmeat should be rinsed and fully drained/pressed prior to use. Extra water in the crab will make the stuffing more wet and will affect the texture of the stuffing.

CTC Chicken (Chinese Takeout Condiment Chicken)

(Tier 1: Easy) What to do with all those Chinese takeout condiment packets? Make this delicious, juicy chicken! Just add fresh garden vegetables and potatoes during the baking stage to make a one-pot, filling meal.

Ingredients for 4 servings:

  • 4 bone-in chicken thighs
  • 1 Tbsp minced garlic
  • 1 Tbsp peeled and minced ginger
  • 1 cup apple juice
  • 4 takeout packets soy sauce
  • 3 takeout packets Chinese mustard
  • 2 takeout packets duck sauce
  • 1 Tbsp olive oil
  • 1 Tbsp unsalted butter
  • 1 onion, peeled and roughly chopped
  • 1/2 cup water or low-sodium chicken broth

    Instructions for marinading the chicken:
  • In a large bowl or zip-top bag, place the garlic, ginger, apple juice, soy sauce, Chinese mustard and duck sauce. Mix well, then add the chicken pieces.
  • Rub the marinade into all sides of the chicken. Place in the fridge for at least 30 minutes to overnight.

    Instructions for baking the chicken:
  • Preheat oven to 350° F (176° C).
  • In a large oven-safe skillet or Dutch oven, place the olive oil and butter. Heat on the stove top over medium heat until the butter is melted.
  • Shake the marinade off the chicken and place the chicken in the hot pan with the oil and butter. Just brown both sides.
  • Add the onion and water or broth. Also pour in the remaining chicken marinade. Stir to coat the chicken and cook for 2 minutes,
  • Turn off the heat. Place foil or an oven-safe lid on top of the pan and place in the oven. Bake for 1 hour.
  • After 1 hour, remove the foil/lid and continue to cook, to brown, for 20-30 minutes.
  • Serve with your choice of vegetables, rice or potatoes, and Sweet and Savory Gravy

    Recipe for Sweet and Savory Gravy:
  • 2 Tbsp. flour or gluten-free flour
  • 2 Tbsp. butter
  • 1-1/2 cups low-sodium chicken broth or stock
  • 1 takeout packet soy sauce
  • 2 takeout packets duck sauce
  • black pepper to taste
  • In a small sauce pan, melt butter or medium heat.
  • Once the butter has melted, continue to cook gently until the butter becomes a light nutty-brown color. Be careful not to let it get too dark, or burn.
  • Add the flour all at once, and whisk quickly until the flour and butter are incorporated.
  • Add the chicken broth or stock 1/4 cup at a time, whisking constantly. The mixture may bubble and become frothy, so continue to whisk.
  • As soon as the stock is incorporated and the mixture is smooth and thick, add another 1/4 cup of broth/stock and repeat the process until all of the stock has been used.
  • Add the soy sauce and duck sauce and whisk to combine.
  • If your gravy is too thick, add a little broth or water until it is the consistency that you like (1-2 Tbsp at a time).
  • Taste the gravy and add black pepper as needed.

    Nutrition values for recipe using low-sodium chicken stock and one serving of Sweet and Savory Gravy:
    Amount per serving: Calories 415
    Total Fat 22.1g 28%, Saturated Fat 8.2g 41%, Cholesterol 115mg 38%
    Sodium 1316mg 57%, Total Carbohydrate 20.5g 7%, Dietary Fiber 1.8g 7%
    Total Sugars 11.1g,Protein 32.9g,Vitamin D 0mcg 0%,Calcium 27mg 2%
    Iron 2mg 10%,Potassium 424mg 9%

French Countryside Beef Stew

(Tier 2: Intermediate) This stew is a simpler form of the classic French beef bourguignon. Sirloin roast (the tied, loaf-shaped roast) is more lean and therefore, there is no need to degrease the sauce. I make it in an enameled cast iron Dutch oven. You may use another type of Dutch oven, but make sure that it is entirely oven safe, including the lid. Directions for using a crock pot are given at the bottom of the recipe. Herbes de Provence can be found at many larger grocery stores. Italian seasoning blend can be substituted, but the result will not be as “ooh-la-la!”

Ingredients for 8 servings: There are four sets of ingredients, so please read through the entire recipe before cooking!

Step 1: To prepare the beef for cooking:

  • 2-3 pounds beef sirloin roast
  • 1 Tbsp. Herbes de Provence (or Italian seasoning blend)
  • 1/2 cup flour
  • 1 tsp. black pepper
  • 1/2 tsp smoked paprika
  • 2 Tbsp olive oil plus 2 Tbsp. unsalted butter
  • 8 whole garlic cloves, peeled

    Instructions:
  • Set the rack in your oven to the lowest level. Preheat oven to 350° F (176° C), or if using convection bake, preheat to 325° F (182° C).
  • Pat the sirloin roast dry. Keep the tied strings intact. Cover all sides of the roast with the herbes de Provence.
  • Mix together the flour, black pepper and smoked paprika. Dust all sides of the roast thinly and evenly with the flour mixture.
  • Place olive oil into a cold, heavy Dutch oven, on the stovetop. Turn on the burner to medium heat. (Do Not heat an enameled, cast iron Dutch oven to high heat on the stove. These types of Dutch ovens are very heat efficient and are “hotter” than other types like aluminum.)
  • Add the garlic cloves to the pot and cook gently for a minute to start softening and browning them. You don’t want them to burn.
  • Add the sirloin roast to the pot and brown all sides, about 2 minutes each side. When the roast is browned, turn off the heat. Remove the roast to a platter.

    Step 2 – Ingredients for the sauce base, to add to the Dutch oven at this point:
  • 4 cups of degreased beef stock or fat free beef broth
  • 2 cups of dry red wine, like Cabernet Sauvignon, Pinot Noir or Merlot
  • 8 oz. can low sodium tomato sauce
  • 1 bay leaf
  • 3 Tbsp. unsalted butter
  • 1 Tbsp. honey (trust me)

    Instructions:
  • Mix the sauce base ingredients in the Dutch oven with the garlic.
  • Carefully place the roast back into the Dutch oven (so it doesn’t splash) with the sauce. Cover the Dutch oven with its lid (or with two layers of heavy aluminum foil, sealed tightly around the edge of the pot).
  • Place into the preheated oven and bake for 2 hours, undisturbed.

    Step 3 – The vegetables:
  • 2 large carrots, cut into chunks
  • 2 medium onions, peeled and cut into eighths
  • 10-12 white mushrooms, halved
  • 4 medium white potatoes, peeled and quartered
  • 2 stalks of celery, de-stringed (optional) and cut into chunks

    Instructions:
  • Take the Dutch oven out of the oven and place on a solid surface or stovetop. Take the lid off and using meat forks, remove the roast to a cutting board.
  • Using scissors and tongs or a fork, cut the strings away from the roast and discard. Slice the roast into thick slices with a chef’s knife.
  • Put the roast slices back into the Dutch oven, and add the prepared vegetables.
  • Cover the Dutch oven with the lid, and continue to cook for 1 to 1-1/2 hours longer, until the roast and vegetables are fork-tender.

    Step 4 – Thickening the sauce – a basic roux:
  • 2 Tbsp. unsalted butter
  • 2 Tbsp. flour

    Instructions:
  • In a small saucepan, melt the butter over medium heat.
  • As soon as the butter melts, whisk in the flour.
  • Using a ladle, collect about 1/2 cup of the hot sauce from the roast. Add it slowly to the roux, whisking constantly.
  • It will thicken quickly, so keep whisking. Add another ladle of sauce, about 1/2 cup, and whisk until the gravy is smooth.
  • Turn off the heat, and add the gravy to the roast. Gently stir the gravy into the sauce.

    Serve the roast and vegetables over steamed rice or cooked noodles, with warm, crusty bread.

    Directions for crock pot cooking:
  • Saute the garlic and season, flour, and brown the roast as in Step 1.
  • Turn the crock pot to HIGH, Mix all sauce ingredients from Step 2 directly in the crock pot. Add the browned roast and cook for 2 hours on HIGH or 4 hours on LOW.
  • Prep the vegetables as in Step 3, Take the roast out of the crock pot, untie and slice. Replace the roast into the crock pot and add the prepped vegetables.
  • Cook for 2 more hours on HIGH or 4 hours on LOW.
  • Complete Step 4 as directed.

    Amount per serving: Calories 473
    Total Fat 23.5g 30%, Saturated Fat 8.9g 44%, Cholesterol 116mg 39%,
    Sodium 170mg 7%, Total Carbohydrate 24.1g 9%, Dietary Fiber 4.5g 16%
    Total Sugars 5.8g, Protein 45.2g, Vitamin D 544mcg 2720%
    Calcium 61mg 5%, Iron 7mg 41%. Potassium 1366mg 29%

Herby Italian Beef Roast au jus

(Tier 1: Easy) This savory roast needs little attention, thanks to your crock pot! Or, bake in a covered Dutch oven at 275° F for four hours. Either way, your roast is sure to be tender and juicy.

Ingredients for 6 people (shown in three steps):

  • 2.5-3 lb. beef chuck roast
  • 1/3 c. flour or potato starch
  • 1 tsp each basil, oregano, onion powder and black pepper
  • 2 Tbsp vegetable oil
  • 2 cups beef bone broth
  • 1 cup red wine (any type, but must be good enough to drink!)
  • 1 package dry Italian dressing mix, halved
  • 2 tsp Worcestershire sauce
  • 2 white or yellow onions, sliced thinly
  • 2 green peppers, sliced thinly
  • 3/4 cup sliced pickled pepperoncini peppers (optional)

    Step 1:
  • Heat vegetable oil over medium-high heat in a large saucier pan or Dutch oven.
  • Mix together the flour and herbs. Pat dry the chuck roast, then sprinkle flour mixture all over the roast. Pat the mixture onto the meat so it adheres well.
  • Brown the floured roast on all sides in the hot oil. Allow each side to brown, undisturbed, for a couple of minutes so that the roast is well-browned, but not burnt.

    Step 2:
  • Turn on the crock pot to High setting, programmed for 6 hours.
  • Pour beef bone broth, red wine, Worcestershire sauce and the 1/2 of the Italian dressing mix packet into the crock pot. Mix to combine.
  • Carefully place the browned chuck roast into the crock pot. Cover to cook.

    Step 3 (after 4-1/2 hours)
  • Add the sliced onion, bell pepper and pepperoncini peppers to the crock pot. Cover and cook for the remaining time.

    To serve – Option 1, as Italian Beef sandwiches (adds approx. 275 Calories per serving/bun):
  • Take the roast out the crock pot and place on a cutting board. Let it rest, covered, while you prepare the items below.
  • Take out the onions and peppers with a slotted spoon or mesh sieve and place in a dish.
  • Strain the crock pot juices through a mesh sieve (lined with cheesecloth, if you have it) into a pot or saucier large enough to hold it. Heat on medium-high heat for 10 minutes to reduce for au jus.
  • Slice the roast thinly against the grain, or separate into pieces with two forks.
  • Serve on toasted Kaiser rolls or hoagie buns. Top with the onions and peppers and any condiments you choose. Offer warm au jus for dipping.
  • Caveat – Added condiments, vegetables or cheese will add to the Calorie count.

    To serve – Option 2, as plated roast with Herby Gravy (adds 43 Calories per serving):
  • Complete the first two steps above for serving Option 1.
  • In a large saucier, melt 2 Tbsp. butter and cook until the butter turns a golden brown.
  • Immediately add 2 Tbsp. flour or potato starch, and whisk to combine.
  • Slowly add 2 cups of strained crockpot juices – 1/2 cup at a time. When the mixture thickens, add another 1/2 cup of the juices, until the gravy is the thickness you desire. You may need to add a little more liquid to adjust.
  • Slice the roast thinly against the grain, or separate into pieces with two forks.
  • Serve the roast with the cooked onions and peppers, with gravy.

    Tip: The remaining 1/2 package of Italian dressing mix can be added to 1.5 lbs of baby potatoes and 2 Tbsp of olive oil. Roast the potatoes, uncovered, in a 350° F oven for one hour.

    Amount per Serving, roast and au jus only: Calories 329
    Total Fat 19g 24%, Saturated Fat 5.9g 30%, Cholesterol 52mg 17%
    Sodium 690mg 30%, Total Carbohydrate 16g 6%, Dietary Fiber 1.4g 5%
    Total Sugars 3g, Protein 15.7g, Vitamin D 0mcg 0%
    Calcium 21mg 2%, Iron 2mg 12%, Potassium 299mg 6%

Fusion Fried Rice

(Tier 1: Easy) A tasty mix of Eastern and Western flavors, this fried rice is easily customizable! Switch out or add your choice of proteins and vegetables.

Ingredients for 4 servings:

  • 1 small head of cabbage (cored and shredded)
  • 1/2 lb. bacon (chopped)
  • 1/2 a green bell pepper (chopped)
  • 1 Tbsp. chili garlic sauce
  • 1 cup shredded mozzarella cheese
  • 1 Tbsp. soy sauce
  • 1 Tbsp. sake or dry white wine
  • 1/2 Tbsp. oyster sauce
  • 2 eggs, beaten
  • 3 green onions (chopped)
  • 3 cups steamed rice
  • 1 Tbsp. doenjang (Korean white soybean paste)
  • 2 tsp. ginger (minced)

    Instructions:
  • In a large skillet, cook bacon until crispy. Remove bacon and set aside. Add chopped green pepper and shredded cabbage to the rendered bacon fat and cook for 3 minutes or until the vegetables are glossy and slightly tender.
  • Stir in doenjang, soy sauce, sake, oyster sauce, chili garlic sauce and ginger.
  • Move the contents of the skillet to one side. Pour the beaten eggs into the other side of the skillet and scramble until cooked.
  • Add steamed rice, chopped green onions, and crumbled bacon to the skillet. Mix everything together until well combined.
  • Sprinkle shredded mozzarella cheese over the fried rice. Cover the skillet and cook until cheese melts. If your skillet is oven-safe, you may place it under the broiler of the oven until the cheese is melted and lightly browned. Serve immediately.

    Notes:
    You may substitute gochujang (spicy Korean bean paste) for the doenjang if you like it spicy.
    You may substitute white miso (Japanese bean paste) for the doenjang if you want a lighter taste.
    You may also skip the chili garlic sauce and use 2-3 cloves of garlic (minced) instead.

    Amount per serving: Calories 537
    Total Fat 13.7g 18%, Saturated Fat 4.5g 22%, Cholesterol 204mg 68%
    Sodium 3105mg 135%, Total Carbohydrate 78.8g 29%, Dietary Fiber 5.4g
    19%, Total Sugars 5.8g, Protein 24.8g, Vitamin D 18mcg 88%
    Calcium 142mg 11%, Iron 7mg 38%, Potassium 615mg 13%

Korean BBQ Pork Ribs

(Tier 1: Easy) These ribs are fall-off-the-bone tender, with a spicy, sweet and sticky Asian BBQ sauce.

Ingredients for BBQ sauce, for 2 lbs baby back ribs (6 servings)

  • 1/2 cup soy sauce
  • 1/4 cup gochujang
  • 1/4 cup brown sugar
  • 1 Tbsp honey
  • 1 Tbsp rice vinegar
  • 1 Tbsp sesame oil
  • 1 clove garlic, minced
  • 1 tsp grated ginger
  • 1/4 tsp cornstarch plus 1 Tbsp water (optional slurry, to thicken sauce)
  • You may double this recipe if you would like more sauce for dipping.

Instructions for the sauce:

In a saucepan, whisk together soy sauce, gochujang, brown sugar, honey, rice vinegar, sesame oil, garlic, and ginger.

  • Bring to a simmer over medium heat, stirring constantly, until all is combined and the thickness is what you like. Add cornstarch slurry if needed, and cook to desires thickness.

Instructions for the ribs:

  • Preheat the oven to 275°F or 135°C.  Line a sheet pan with aluminum foil.
  • On a cutting board, turn the ribs over to the back (concave) side. Using a paring knife, make a slit near the narrow end of the ribs in the white membrane that covers the ribs.
  • Using a paper towel, grab the membrane where you made the slit, and pull, peeling off the membrane.  You may need to make a few passes to get all of the membrane off.  This step is optional, but creates a better result.
  • Cut the ribs in two or three sections as needed, to fit the sheet pan.  Wrap each section tightly in aluminum foil and place on the sheet pan.
  • Bake the ribs in the oven for 2-½ to 3 hours or until the ribs are fork-tender.
  • Unwrap the rib sections and place back on the foil-lined pan. Turn up the oven to 350°
  • Smother the ribs with Korean BBQ sauce and return them to the oven.  Bake for 10-15 minutes, or until the sauce is gently caramelized and browned to your liking. Do not burn!
  • Serve Korean BBQ Pork Ribs with additional sauce.

    Amount per serving: Calories 291
    Total Fat 8.2g 10%, Saturated Fat 2.3g 12%, Cholesterol 27mg 9%
    Sodium 557mg 24%, Total Carbohydrate 41.4g 15%, Dietary Fiber 2.6g 9%
    Total Sugars 19.8g, Protein 12.3g, Vitamin D 0mcg 0%
    Calcium 65mg 5%, Iron 3mg 19%, Potassium 450mg 10%

Lemon Ginger Chicken with Roasted Roots

(Tier 1: Easy) Fresh lemon and grated ginger bolster the immune system and is a soothing combination for colds and sore throats. Adding sweet root vegetables and fresh fennel makes for a tasty home remedy for your dinner table.

Ingredients for 4 servings:

  • 1 whole chicken
  • 1/4 c. olive oil
  • juice of 1/2 a lemon
  • 1 Tbsp ginger paste (or grated)
  • 1 Tbsp honey
  • 2 tsp chili powder
  • 2 Tbsp olive oil
  • 1/2 lb. baby carrots
  • 2 sweet potatoes, peeled and chopped
  • 1 large onion, peeled and chopped
  • 1 fennel root, chopped, plus the fronds
  • 1 c. chicken stock
  • salt and pepper to taste

    Instructions:
  • Preheat oven to 350° F (176° C)
  • Place chicken in a pot or container. Combine 1/4 c. olive oil, lemon juice, ginger, honey and chili powder. Pour over the chicken and rub the marinade into the meat.
  • Cover and let marinate in the fridge for at least 1 hour up to overnight (turn the chicken to coat in marinade as needed).
  • When ready to cook, take the chicken out of the fridge and let it rest covered while you assemble the vegetables.
  • Put 2 Tbsp. olive oil into a cold Dutch oven and turn the heat to medium-high.
  • Add the onions, carrots, sweet potatoes and fennel bulb, stirring with each addition.
  • Place the chicken into the Dutch oven with the vegetables and pour the marinade over the top. Add 1 c. chicken stock.
  • Place fennel fronds on top of the chicken. Cover with a tight-fitting lid and place in the oven.
  • Cook for 1-1/2 hours
  • Uncover, baste the chicken with the juices, and bake to brown, for another 1/2 hour.
  • Taste the broth and adjust with salt and black pepper as needed.
  • Serve with garlic bread or rice to soak up the delicious broth

    Amount per serving: Calories 384
    Total Fat 13.3g 17%, Saturated Fat 2.7g 14%, Cholesterol 22mg 7%
    Sodium 183mg 8%, Total Carbohydrate 61.2g 22%, Dietary Fiber 8g 28%
    Total Sugars 24.5g, Protein 9.8g,Vitamin D 0mcg 0%, Calcium 75mg 6%
    Iron 4mg 23%, Potassium 978mg 21%

Napa Cabbage Rolls

(Tier 2: Intermediate) A soft, juicy beef filling wrapped in tender Napa cabbage nestled in a cozy, creamy, tomato cream sauce. Roll up your sleeves – er, cabbage – you won’t be disappointed!

Ingredients for 4 servings:

For the filling:

  • 1-1/2 lbs 85% lean ground beef
  • 1/4 cup unseasoned bread crumbs
  • 3 Tbsp white wine or milk
  • 1 Tbsp chicken powder (chicken base or bouillon)
  • 2 tsp Italian seasoning
  • 2 tsp garlic powder
  • 1 beaten egg

    Mix all of the above ingredients together well and place in the fridge, covered, while you prepare the sauce and cabbage.

    For the sauce:
  • 2 Tbsp olive oil
  • 2 tsp minced garlic
  • 1/4 minced onion
  • 16 oz tomato sauce, no salt added (2 8 oz cans)
  • 1 cup unsalted chicken stock
  • 1/4 c white wine
  • 1 tsp basil (use basil paste from a tube if you can find it; or dried basil is fine)
  • 1 tsp dried oregano
  • 1 tsp sugar
  • 1 cup half-and half (cold)
  • 1 Tbsp cornstarch
  • In a large saucier pan or medium-sized Dutch oven (5-7 qt.), heat the olive oil over medium heat; cook garlic and onion until translucent and soft.
  • Add the remaining ingredients except for the half-and-half and cornstarch (these will be combined and added later).
  • Simmer the sauce gently over medium heat, covered, while you prepare the cabbage rolls.

    Preparing the cabbage and the rolls:
  • You will need: 8-10 outer leaves of Napa cabbage plus 2 cups roughly chopped cabbage leaves and stems
  • Wash the cabbage leaves well and place on a microwave-safe plate. Microwave the leaves for 1 to 2 minutes until they are slightly soft and pliable. Keep an eye on them and do not overcook; they should not be fully wilted as they will tear.
  • Cut off the lower 1/3 of each leaf at the stem end and chop them. Set them aside.
  • Take the ground meat mixture out of the fridge and divide it evenly into 1/2 c portions. Adjust the portion of filling to fit the size and amount of rolls you want.
  • Lay out a cabbage leaf and place a portion of filling at the thicker end of the leaf. Pat the filling into a thick rectangle. Fold the top half of the cabbage leaf over the filling and tuck the edges of the cabbage underneath. Repeat for each roll until the filling as all been used.

    Complete the recipe:
  • Place the chopped stems and leaves of cabbage in the tomato sauce. You may add more chopped cabbage to make a total of 2 cups.
  • Gently pat each cabbage roll together before placing them, in a single layer, into the sauce. Spoon some sauce over the top of the rolls.
  • Cover the pot, and cook at medium-low heat for 1 hour. The sauce should simmer gently, so that small bubbles rise along the edges of the pot.
  • After an hour of cooking, taste the sauce. Add salt and pepper to taste.
  • Mix together the cold half-and half and cornstarch until it is fully combined, to make a slurry. There should be no lumps of cornstarch.
  • Drizzle the slurry into the sauce, around the edges of the pot. Gently mix it into the sauce, trying not to disturb the cabbage rolls. Or, you can take the rolls out of the sauce, add the slurry, and place the rolls back.
  • Simmer, uncovered, for about 5 minutes. Serve cabbage rolls with the sauce and your choice of sides.

    Amount per serving: Calories 368
    Total Fat 18.4g 24%, Saturated Fat 6g 30%, Cholesterol 127mg 42%
    Sodium 896mg 39%, Total Carbohydrate 36.9g 13%, Dietary Fiber 0.8g 3%
    Total Sugars 27.8g, Protein 13g, Vitamin D 9mcg 44%
    Calcium 57mg 4%, Iron 1mg 6%, Potassium 227mg 5%

Lemongrass BBQ Chicken

(Tier 3: Advanced) Lemongrass can be found in most Asian markets. Try to find stalks that have bright green leaves that look fresh.
Lemongrass is meant to be a used as a seasoning or used to make tea. I don’t recommend eating it, especially if it is not fresh-picked tender – even if it is cooked.
For the Lemongrass Chicken recipe, I like to whack the lemongrass with a meat tenderizer, mallet, rolling pin, etc. before chopping it.
You may chop it in a food processor, but still chop the stalks down small by hand before using the processor – the stalks are tough enough that large pieces will be hard on the blades.
The aroma and flavor of lemongrass is worth the effort!

(Note: Fish sauce is high in sodium. You may omit it in this recipe, but it adds an authentic flavor to the dish.

Ingredients for 3 generous servings:

  • 3 – chicken quarters, divided into leg and thigh (total 6 sections)

Lemongrass Marinade:

  • 3 Tbsp fish sauce (I use 3 Crabs brand, but try to find a small bottle if you don’t use it much)
  • 3 Tbsp low-sodium soy sauce
  • 2 Tbsp brown sugar
  • 3 cloves garlic, crushed
  • 1/2 Tbsp onion powder
  • 2 Tbsp chopped cilantro
  • Juice of 1/2 lime
  • 3 Tbsp water
  • 1 stalk of lemongrass (white/yellow part only), chopped
  • Freshly chopped cilantro, sliced green onion and lime wedges (Optional)

Instructions:

  • Place all marinade ingredients in a large bowl or large plastic resealable bag, and mix. Add the chicken and store in the refrigerator overnight or up to 48 hours.
  • When ready to cook, heat a large skillet or grill pan to medium-high and brush with vegetable oil to coat.
  • Take the chicken out of the marinade and scrape off as many bits of vegetables as possible, or they will burn.
  • Sear the chicken in the pan, for 2 minutes per side, until golden brown.
  • Finish cooking the chicken in a 350° F oven, in a shallow pan, lightly covered with aluminum foil, for 1/2 hour.
  • While the chicken is baking, strain the marinade into a small saucepan with 1 Tbsp butter. Boil gently for 5 minutes. Use this to baste the chicken occasionally as it cooks.
  • Serve hot with steamed rice and garnish with cilantro, green onion and lime wedges

Amount per serving: Calories 546
Total Fat 20g 26%, Saturated Fat 5.6g 28%, Cholesterol 206mg 69%
Sodium 961mg 42%, Total Carbohydrate 24.9g 9%, Dietary Fiber 0.8g 3%
Total Sugars 13.1g, Protein 66.1g, Vitamin D 0mcg 0%, Calcium 66mg 5%
Iron 3mg 16%, Potassium 691mg 15%

Nuoc Cham Dipping Sauce:

  • 6 tbsp water
  • 2 tbsp sugar
  • 1.5 tbsp freshly squeezed lime or lemon juice
  • 2 tbsp fish sauce
  • *Mix ingredients together. Refrigerate leftovers in a covered container for up to 7 days.

    Amount per serving: Calories 34
    Total Fat 0g 0%, Saturated Fat 0g 0%, Cholesterol 0mg 0%
    Sodium 2574mg 112%, Total Carbohydrate 7.5g 3%, Dietary Fiber 0.1g 0%
    Total Sugars 5.8g, Protein 1.8g, Vitamin D 0mcg 0%, Calcium 18mg 1%
    Iron 0mg 2%, Potassium 125mg 3%

Paprika Chicken with Creamy Vegetable Rice

(Tier 2: Intermediate) Colorful and full of flavor, this one-pot dinner will be a family favorite! Note: The ingredient list is long, but grouped into steps (read ahead before beginning).

Ingredients for 6 people:

Step 1

  • 6 boneless, skinless chicken thighs
  • 2 Tbsp minced garlic
  • 1-1/2 Tbsp smoked paprika
  • 2 tsp ground tumeric
  • 2 tsp chili powder
  • 2 tsp onion powder
  • 1 tsp dried basil
  • Mix the above ingredients together and leave in the fridge to marinate for at least 30 minutes to overnight.

    Step 2
  • 2 Tbsp olive oil
  • 1 whole onion, peeled and chopped
  • 2 medium carrots, peeled and chopped
  • 1 red bell pepper, halved and sliced
  • On the stovetop, place olive oil into a cold Dutch oven, and then turn the heat up to medium.
  • After a minute, place the above vegetables into the pot, and cook for 2-3 minutes, stirring occasionally.

    Step 3 (Preheat oven to 350° F (176° C)
  • 1 cup medium-grain white rice, rinsed and drained three times
  • 2 cups low-sodium chicken broth
  • 1 cup white wine (semi-dry to dry, ie. Chardonnay)
  • 2 Tbsp ketchup
  • 2 cups of chopped, fresh kale
  • 1/2 lb fresh green beans, cut in half
  • the marinated chicken you prepared beforehand
  • 1 cup mild shredded cheese (Mozzarella, Gouda, Monterrey Jack) – Optional
  • Stir the rinsed rice into the vegetables in the pot, plus the chopped kale
  • In a large bowl, mix together the broth, wine and ketchup. Pour the mixture into the pot.
  • Place the marinated chicken on top of everything in the pot, in one, even layer.
  • Add the green beans around the edge of the pot.
  • Cover the Dutch oven tightly and transfer it to the preheated oven. Bake for 1 hour.
  • Uncover the pot and continue to bake, to brown for 20-30 minutes, to your liking. (You may add the optional cheese on top at this time)

    Amount per serving: Calories 513
    Total Fat 18.5g 24%, Saturated Fat 3.5g 17%, Cholesterol 100mg 33%
    Sodium 575mg 25%, Total Carbohydrate 56.2g 20%, Dietary Fiber 3.5g 12%
    Total Sugars 11.5g, Protein 38.6g, Vitamin D 0mcg 0%
    Calcium 153mg 12%, Iron 4mg 24%, Potassium 898mg 19%

Easy Chicken Pho

(Tier 1: Easy) While this recipe is a great starting point for a comforting crock pot pho, authentic pho often requires more time and specific ingredients for the broth. This recipe is simpler, but tasty.

Ingredients for a large, generous pot (6-8 servings):

  • 2 pounds bone-in chicken thighs
  • 8 cups chicken broth
  • 1 onion, quartered
  • 3 cloves garlic, minced
  • 1-inch piece ginger, sliced
  • 2 star anise
  • 2 cinnamon sticks
  • 1 tablespoon whole coriander seeds
  • 1 teaspoon whole cloves
  • 2 tablespoons fish sauce
  • Rice noodles (for the amount of bowls you will serve)
  • Bean sprouts (garnish)
  • Lime wedges (garnish)
  • Fresh cilantro sprigs (garnish)
  • Fresh basil leaves (garnish)
  • Hoisin sauce and Sriracha, for serving

Instructions:

  • Remove the skin and any visible fat from the chicken. In a slow cooker, combine chicken thighs, chicken broth, onion, garlic, ginger, star anise, cinnamon sticks, coriander seeds, and cloves.
  • Cover and cook on low for 6-8 hours, or on high for 4-5 hours, until chicken is cooked through..
  • Remove chicken from the slow cooker, pull the meat from the bones and shred.
  • Using a small mesh strainer or mesh spider, take the aromatics (the onion and spices) out of the broth and discard them.
  • Return shredded chicken to the broth. Discard the bones.
  • Stir in fish sauce; start with 2 tablespoons and taste. Add more as needed, a little at a time.
  • Serve: Prepare rice noodles according to package directions, and place into individual bowls. Ladle broth and chicken into bowls. Top with bean sprouts, lime wedges, cilantro, and basil. Serve with hoisin sauce and Sriracha for added flavor.

    Tip: Be sure to follow all instructions for preparing the rice noodles. Most packages direct you to rinse the noodles in cold water after cooking. This is an important step to keep the chewy, “bouncy” texture of the noodles. When added to the hot broth, the rice noodles will warm up quickly.

    Amount per serving (assuming 1.5 cups of rice noodles per bowl): Calories 330
    Total Fat 19.8g 25%, Saturated Fat 5.9g 29%, Cholesterol 101mg 34%
    Sodium 2017mg 88%, Total Carbohydrate 10g 4%, Dietary Fiber 1.1g 4%
    Total Sugars 2.1g, Protein 28.1g, Vitamin D 0mcg 0%, Calcium 29mg 2%
    Iron 2mg 13%, Potassium 387mg 8%

Beef Brisket Pho

(Tier 2: Intermediate) Disclaimer: Pre-made beef stock simplifies this recipe. Making authentic beef pho requires time and patience. The rich, complex flavors develop over hours of simmering. (see Pho with Various cuts of Beef)

Ingredients for a large, generous pot (6-8 servings):

  • 8 cups beef bone broth
  • 2 pounds beef brisket
  • 1 large onion, halved
  • 5-inch piece ginger, sliced
  • 3 star anise
  • 2 cinnamon sticks
  • 1 teaspoon whole cloves
  • 1 teaspoon coriander seeds
  • 1 teaspoon fennel seeds
  • 2 tablespoons fish sauce
  • 1 tablespoon rock sugar or granulated sugar
  • Rice noodles (for the amount of bowls you will serve)
  • Bean sprouts
  • Lime wedges
  • Fresh cilantro, basil, and green onions
  • Hoisin sauce and Sriracha (for serving)

    Instructions:
  • Place beef bone broth, brisket, onion, ginger, and spices into a large, heavy pot. Bring to a boil, then reduce heat, cover the pot and simmer for at least 4 hours, up to 6. Skim off any foam that rises to the surface. Adjust the level of liquid as it evaporates by adding water, broth or a combination of both.
  • When the brisket is fork-tender, remove it from the broth and slice it as thinly as possible, against the grain. Set it aside.
  • Add fish sauce and rock sugar to the broth, to taste. (fish sauce adds a rich, salty flavor, and sugar adds a sweet flavor). Strain broth to remove solids.
  • Cook noodles: Prepare rice noodles according to package directions (see tip from Easy Chicken Pho)
  • Divide noodles among bowls. Ladle hot broth over noodles. Top with brisket slices, bean sprouts, and fresh herbs. Serve with lime wedges, hoisin sauce, and Sriracha.

    Amount per serving (Assuming 1/5 cups of rice noodles per bowl): Calories 464
    Total Fat 4g 5%,Saturated Fat 0.8g 4%, Cholesterol 30mg 10%, Sodium 3846mg 167%
    Total Carbohydrate 85.2g 31%, Dietary Fiber 3g 11%, Total Sugars 18.6g
    Protein 19.7g, Vitamin D 0mcg 0%, Calcium 56mg 4%, Iron 12mg 65%
    Potassium 265mg 6%

Pho with Various Cuts of Beef

(Tier 3: Advanced) This authentic soup will take all day to cook. Prep ahead and plan to stick around your kitchen!

Ingredients for the broth, 6 – 8 servings:

  • 3 pounds beef bones (marrow or neck bones)
  • 1 pound beef brisket
  • 1 pound beef shank
  • 1 pound oxtail (optional)
  • 1 large onion, halved
  • 4 whole cloves, stuck into the onion (for easy removal later)
  • 1 piece of ginger, “one finger of a hand” – sliced thickly
  • 3 star anise
  • 2 cinnamon sticks
  • 1 teaspoon fennel seeds
  • 1 tablespoon fish sauce
  • 2 tablespoons rock sugar

    Ingredients for the Pho:
  • Rice noodles (wide, flat pho noodles) for the amount of bowls you will serve
  • 1/2 pound thinly sliced beef (flank steak, brisket, ribeye or a combination) (optional)
  • Beef meatballs (optional)
  • Bean sprouts
  • Lime wedges
  • Fresh cilantro, basil, and scallions
  • Hoisin sauce, sriracha (for serving)

    Instructions:
  • Roast the bones in a preheated oven at 400°F (200°C) for 30 minutes.
  • In a large stockpot, combine beef bones, brisket, shank, oxtail (if using), onion, cloves, ginger, star anise, cinnamon sticks, and fennel seeds.
  • Add enough water to cover the bones by several inches. Bring to a boil, then reduce heat, cover and simmer for at least 6 hours (up to 8), skimming off any foam that rises to the surface.
  • Remove the meat from the pot. Slice the meat thinly. Chop the oxtail into 1″  pieces and set aside.
  • Strain the broth through a fine-mesh sieve or a cheesecloth into a clean pot. Discard the leftover solids.
  • Add fish sauce and sugar to taste. Adjust seasoning as needed.

    Preparing the Pho:
  • Cook rice noodles according to package instructions (see tip from Easy Chicken Pho)
  • Slice beef thinly against the grain. If using beef meatballs, cook them according to your desired method.
  • Divide cooked noodles among serving bowls.
  • Blanch the thinly sliced beef in the hot broth until cooked to your desired doneness.
  • Ladle hot broth over the noodles and beef. Add meatballs, if using.
  • Top with bean sprouts, lime wedges, cilantro, basil, and scallions. Serve with hoisin sauce and sriracha. Offer extra fish sauce.

    Tip #1: Fish sauce is traditional to serve alongside this flavorful soup. It is salty, but gives a rich taste to the pho. A little goes a long way. Some fish sauces are more preferred for cooking, some for dipping. Ask your shopkeeper for recommendations.

    Tip #2: Pho is basically a broth. You may vary the amounts of meat and noodles when serving, to customize it for your guests. For this reason, nutritional information is given for only the broth ingredients. The average calorie count for a full bowl of pho with 1.5 cups of cooked rice noodles and various cuts of beef is 550-600 calories.

    Amount per serving: Calories 270
    Total Fat 5.5g 7%, Saturated Fat 2.7g 13%, Cholesterol 28mg 9%
    Sodium 2675mg 116%, Total Carbohydrate 41.6g 15%, Dietary Fiber 0.5g 2%
    Total Sugars 36g, Protein 15.4g, Vitamin D 0mcg 0%, Calcium 27mg 2%
    Iron 4mg 23%, Potassium 224mg 5%

Rice Noodles with Veggie Ribbons

(Tier 2: Intermediate) Healthy, light, but filling, these noodles make a great main dish. Protein additions are easy to add as well.

Ingredients for 4 hearty servings:

  • 7 oz. package dry rice stick noodles (mai fun)
  • 1 Tbsp sesame oil
  • 1 Tbsp vegetable oil
  • 1 zucchini
  • 1 large carrot
  • 1 medium white onion
  • 1 recipe Egg Strip Noodles
  • 2 recipes Teriyaki Marinade and Sauce
  • 3 green onions, sliced thinly
  • 2 Tbsp sesame seeds

    Instructions:
  • Wash the vegetables and pat them dry with a towel. Trim the ends and root ends of the vegetables. Using a vegetable peeler, peel down the length of the zucchini and carrot, creating thin, wide ribbons. Turn the vegetables as you peel, using as much of them as possible.
  • Peel the onion and slice it in half. Slice each half into thin slices.
  • Prepare the Egg Strip Noodles and Teriyaki Marinade and Sauce.
  • Keep all these prepared ingredients ready. Assembly will go quickly!
  • Heat 1 qt. (1 liter) water in a pot over medium heat. You do not need for it to come to a boil. When the water steams, Drop in the rice stick noodles. After 10 minutes, turn off the heat.
  • Heat a large pan or saucier over medium heat. Add the sesame and vegetable oils – watch the heat and adjust so that the pan is hot, but not so hot that the oil smokes.
  • Add the onion and cook for 2 minutes, stirring. Then, add the zucchini and carrots. Cook and gently stir for another minute.
  • Pull the rice stick noodles out of the hot water with a fork, in small batches. Use a scissors to cut the long noodles in half or thirds, as your preference, directly into the pan of vegetables. Stir or toss to combine.
  • Add the Egg Strip Noodles and stir or toss to combine.
  • Pour the Teriyaki Sauce and Marinade around the edges of the pan and toss so that the sauce coats all.
  • Garnish with sliced green onions and sesame seeds.

    Optional protein additions – 1-2 cups (toss in with the Egg Strip Noodles):
    Shredded, cooked chicken breast
    Shredded imitation crab (surimi)
    Small, cooked shrimp
    Thinly sliced roast pork or beef

    Amount per serving: Calories 485
    Total Fat 14.7g 19%, Saturated Fat 2.7g 13%, Cholesterol 186mg 62%
    Sodium 572mg 25%, Total Carbohydrate 66.6g 24%, Dietary Fiber 6.1g 22%
    Total Sugars 11.4g, Protein 14g, Vitamin D 18mcg 88%
    Calcium 175mg 13%, Iron 4mg 25%, Potassium 646mg 14%

Salmon Fingers

(Tier 2: Intermediate) Savory, citrusy, crispy fried salmon! What else can you say?
See Deep Frying – Tips for the Fearful

Ingredients for 4 servings:

  • One side of fileted salmon, about 3 pounds (skinned or skin-on)
  • 1/4 cup dry white wine
  • 1/2 cup orange juice
  • 1/4 cup orange marmalade or jelly
  • 1 Tbsp grated ginger
  • 2 cups flour
  • 1 tsp. salt
  • 1 tsp. black pepper
  • 1 tsp. smoked paprika
  • 1 tsp. onion powder
  • canola or vegetable oil for deep-frying

    Instructions:
  • Cut salmon filet into cross-wise strips 2″ wide.
  • Place salmon strips into a large container. In a bowl, mix together the wine, juice, jelly, and ginger. Pour this mixture over the salmon.
  • Cover the container and keep in the fridge for at least 30 minutes, or overnight, if possible.
  • When ready to cook, using a large, heavy saucier pan or a deep-fryer, heat oil to 375°F (190° C). If using a stove-top saucier pan, the oil should be 2-3″ deep.
  • Keep an eye on the oil – using a thermometer is best – so that the oil doesn’t overheat, burn and smoke. Adjust the heat as needed.
  • Place the flour, salt, pepper, paprika and onion powder in a bag. Take the salmon out of the fridge, and shake off the excess marinade. Put the salmon in the bag with the flour mixture.
  • Close the bag or twist it closed, then shake and turn the bag to entirely coat the salmon with the flour.
  • Take out the salmon and gently shake off the excess flour. Carefully lower the salmon into the oil. Leave a little room between the pieces in the pan – don’t overcrowd.
  • Deep fry for 4 minutes, turning the salmon once halfway through, until golden brown and crispy.
  • Remove the salmon strips to a pan lined with paper towels, or a rack set over a paper towel lined pan. Continue to fry the remaining strips.
  • Serve with your favorite tartar sauce or make a tangy dipping sauce by mixing together 1 part Dijon mustard and 2 parts orange marmalade.

    Amount per serving: Calories 445
    Total Fat 11.5g 15%, Saturated Fat 1.7g 8%. Cholesterol 78mg 26%
    Sodium 84mg 4%, Total Carbohydrate 44.1g 16%, Dietary Fiber 1.5g 5%
    Total Sugars 5g, Protein 39.9g, Vitamin D 0mcg 0%
    Calcium 74mg 6%, Iron 4mg 20%, Potassium 777mg 17%

Seafood KimCheese Alfredo Mac

(Tier 1: Easy) Creamy, cheesy Alfredo pasta with a spicy surprise – kimchi ♥
Not a low-calorie dish, so save it for your cheat day!
Prep all ingredients ahead of time to pull this mouth-watering pasta together in a flash.

Ingredients for 6 servings:

  • 2 cups milk (I use 2%)
  • 1-1/2 cups unsalted chicken broth
  • 1 Tbsp unsalted butter
  • 2 cups dry medium sized macaroni
  • 2 Tbsp olive oil
  • 12 to 16 oz. 41/50 shrimp; deveined, shell off, rinsed well and patted dry
  • 8 oz. bay scallops, rinsed well and patted dry
  • 1/2 a large white onion, diced
  • 1/2 a bell pepper, diced
  • 3 cloves garlic, minced
  • 2 tsp thyme
  • dash chili flakes
  • 1/4 cup dry white wine (such as Riesling or Pinot Grigio)
  • 1/4 tsp black pepper
  • 1 recipe Garlic Alfredo al Fresco sauce, or 2 cups of your favorite Alfredo sauce
  • 1/3 kimchi, snipped into small pieces with scissors (see note in recipe)
  • 1 cup shredded Mozzarella cheese
  • 2 Tbsp fresh minced parsley

Instructions:

  • In a large saucier or deep pan, heat milk, broth and butter together to a low boil. Watch the mixture and stir to keep it from boiling over.
  • Add macaroni – cook for approximately 11 minutes, until the pasta is al dente. The water will evaporate and most of the milk will be absorbed by the pasta. Add a little water if needed during the cooking process.
  • In a second pan, add olive oil and heat on medium-high heat. Add shrimp and scallops – cook and turn seafood until the shrimp turns pink on both sides and the scallops are golden brown.
  • Add the vegetables, thyme and chili flakes. Cook for 2 minutes until the vegetables are slightly softened but still bright in color. Stir the white wine into the seafood mixture. then, turn off the heat.
  • When the macaroni is cooked, do not drain off the remaining liquid. Add the alfredo sauce to the macaroni, then the seafood and vegetables. Stir to combine and turn the heat down to low.
  • Note: Snip the kimchi into smaller pieces, with scissors, directly into a bowl. Don’t chop the kimchi on a cutting board, because it easily stains surfaces.
  • Sprinkle the kimchi over the top of the pasta mixture, then the mozzarella, then the parsley. Cover the pan and leave for 2-3 minutes.
  • If you would like, brown the top of the pasta with a kitchen torch. Or if your saucier pan is oven-safe, you can put it under the broiler on LOW for a few minutes until it is browned to your liking.

    Amount per serving: Calories 746
    Total Fat 29.8g 38%. Saturated Fat 13.4g 67%, Cholesterol 408mg 136%
    Sodium 1202mg 52%, Total Carbohydrate 42.3g 15%, Dietary Fiber 1.5g 5%
    Total Sugars 7.5g, Protein 75.6g, Vitamin D 10mcg 49%
    Calcium 336mg 26%, Iron 7mg 36%, Potassium 671mg 14%

Smoky Slow Baked Brisket

(Tier 1: Easy – just takes patience) This brisket is a little smoky, a little sweet and all-tender. Low and slow cooking plus a humid cooking environment ensures yummy success!
Tip: Ask your butcher to remove any silver skin from the brisket. However, you want to keep a 1/4″ layer of fat on one side of the brisket.

Ingredients for 6, 1/2-lb. servings:

  • 3 lb. fresh point cut or “second cut” beef brisket (not corned beef brisket)
  • 3 Tbsp olive oil
  • 3 Tbsp Splenda® Brown Sugar Blend
  • 1 ½ Tbsp smoked paprika
  • 1 Tbsp ground mustard (the powder)
  • 2 tsp salt
  • 2 tsp black pepper

    Instructions:
  • Preheat oven to 225° F (107° C). Place a baking pan 1/2 full of water on the rack below the rack your brisket will sit on.
  • Dry the brisket with paper towels. Rub olive oil on all sides of the brisket. Mix Splenda® Brown Sugar Blend, smoked paprika, ground mustard, salt and pepper in a small bowl. Sprinkle the sugar & spice blend all over the brisket, rubbing it into the meat,
  • Place two layers of heavy aluminum foil, in a cross shape, in a large baking pan or Dutch oven.
  • Place the brisket in the center of the foil “cross,” fat side up. Cover the brisket entirely with the foil, pressing tightly all over to seal it.
  • Bake for 8 hours. Check the pan of water under the brisket occasionally and carefully replace the water as needed.
  • After 8 hours, if you prefer a browned top, uncover the foil, turn up the oven to 400° F (204 ° C) and continue to bake for 6-8 minutes. Make sure that there is still water in the pan below the brisket pan.
  • After taking the brisket out of the oven, recover it and let it sit for 30 minutes undisturbed before slicing it. Always slice across the grain for maximum tenderness of the meat.
  • Serve with creamy horseradish, beef au jus or brown beef gravy.

    Amount per serving: Calories 268
    Total Fat 24.1g 31%, Saturated Fat 7.8g 39%,Cholesterol 46mg 15%
    Sodium 33mg 1%,Total Carbohydrate 1.6g 1%, Dietary Fiber 0g 0%
    Total Sugars 1.6g, Protein 11.1g, Vitamin D 0mcg 0%,Calcium 6mg 0%
    Iron 1mg 6%, Potassium 113mg 2%

Zesty Italian Beef Stew

(Tier 2: Intermediate) Boneless beef ribs and a special prep makes the meat in this dish tender and juicy. You can use literally any cut of beef that contains some fat marbling – arm roast, chuck roast, even steak. You can even use bone-in ribs. Just ask your butcher to cut the ribs into 2-3″ pieces for easier eating.

Ingredients for 4 servings:

  • 2 lbs boneless beef roast or ribs, cut into 2-3″ chunks
  • 1 tsp baking soda
  • 1 Tbsp dry white wine, vodka or water
  • 2 Tbsp vegtable oil
  • 2 tsp raw sugar or light brown sugar
  • 1 tsp minced garlic
  • 2 cups water
  • 1 cup dry red wine
  • 1/4 onion stuck with 2 cloves
  • 1 bay leaf
  • 1 tsp crushed, dried rosemary
  • 1 tsp dried oregano
  • 1/2 tsp dried chili flakes (or more, depending on taste)
  • 1 15 oz. can tomato sauce, no salt added
  • salt and pepper to taste
  • 2 medium carrots, cut into 2-3″ chunks
  • 2 medium potatoes, peeled and cut into 2-3″ chunks
  • 3/4 onion, diced
  • 2 tsp cornstarch dissolved in 1/2 c cold water, or 1/2 c. water, as needed

    Instructions:
  • Place beef chunks into a large zip-lock bag. Add baking soda and wine (vodka or water) and close the bag securely. Squeeze the contents of the bag to mix well. Place in the fridge for 30 minutes to overnight.
  • After marinating, take the chunks of beef out of the bag, rinse well with water, dry them off with paper towels and toss with the sugar.
  • In a large saucier pan or Dutch oven, heat the vegetable oil over medium heat for 2 minutes.
  • Add the garlic and cook for 1 minute. Add the beef to the pot and cook, stirring and turning occasionally, until all sides are well-browned.
  • Lower the heat to medium-low and after a minute, slowly add the water. Bring the heat back up to medium and wait for the water to gently bubble around the edges of the pot.
  • Skim off any foam that comes to the surface and discard it.
  • Add the red wine, onion with cloves, bay leaf, rosemary, oregano and chili flakes. (Start with 1/2 tsp chili flakes and taste after 30 minutes before adding more. The chili flakes’ hotness will grow as it cooks).
  • Sir in the tomato sauce and simmer for 1 hour, covered. Check occasionally so that the stew gently bubbles, but does not rapidly boil. Adjust the heat as needed.
  • Taste the sauce and adjust with salt, pepper and more chili flakes as needed.
  • Add potatoes, carrots and diced onion. Cover and simmer for an additional 20-30 minutes, or until the beef and the vegetables are fork-tender.
  • Take out the onion with cloves and the bay leaf; discard them.
  • Check the sauce for thickness. If the stew is too thin, add the water and cornstarch mixture a little at a time and stir, until the stew is at the desired thickness. If the stew ism too thick, add water a little at a time and stir, until the stew is at the desired thickness.
  • Serve with rice, noodles, or by itself, along with a green vegetable or salad.

    Amount per serving: Calories 352
    Total Fat 18.2g 23%, Saturated Fat 5g 25%, Cholesterol 35mg 12%
    Sodium 6921mg 301% (from baking soda), Total Carbohydrate 72.7g 26%
    Dietary Fiber 3.5g 12%, Total Sugars 8.1g, Protein 11.8g
    Vitamin D 0mcg 0%, Calcium 72mg 6%, Iron 2mg 13%,
    Potassium 574mg 12%

Marinades and Sauces

Basic White Sauce

This easy sauce is the base for many others! It also goes by its French name, béchamel. You may increase the recipe 1:1 for a larger quantity. Caution: increase the amounts at the beginning, not “as you go.”

Ingredients for 4 servings:

  • 2 Tbsp Butter
  • 2 Tbsp flour
  • 1 cup milk (any percent)
  • Salt and pepper to taste

    Instructions:
  • In a small sauce pan, melt the butter over medium heat. Melt the butter, do not brown it.
  • Add the flour to the pan, and whisk it to combine fully with the butter.
  • Add the milk a little at a time, whisking to fully combine with the butter/flour mixture each time. You may need to adjust the heat lower at this time. Keep the whisk moving.
  • Cook until all the milk is incorporated, and the sauce is the thickness you like.
  • Taste, and add salt and pepper as desired.

    Tips:
  • This sauce will thicken as it cools, and tends to stay thickened after reheating. Add a little milk as needed to adjust the consistency.
  • Substitute half-and-half or heavy cream if you want a richer sauce; this will change calorie counts and will result in a thicker consistency.

    Amount per serving (using 2% milk): Calories 44
    Total Fat 2.5g 3%, Saturated Fat 1.5g 8%, Cholesterol 7mg 2%
    Sodium 25mg 1%, Total Carbohydrate 4.2g 2%

BBQ Seasoning and Rub

This seasoning/rub/dry marinade is a blend of savory, sweet and spicy flavors, suitable for a variety of meats like pork, chicken, and beef.
Lemon pepper and ginger gives the “zip” that eliminates the need for salt (check the label ingredients for your lemon pepper).

Ingredients for about 1 cup of seasoning:

  • 1/4 cup brown sugar (I use a low-sugar blend)
  • 1/4 cup paprika (you may use smoked paprika if you prefer a smoky flavor)
  • 2 Tbsp garlic powder
  • 2 Tbsp onion powder
  • 1 Tbsp lemon pepper
  • 1 Tbsp chili powder
  • 1 Tbsp cumin
  • 2 tsp powdered ginger*
  • 1 tsp dried oregano
  • 1 tsp dried thyme
    * If you don’t have powdered ginger, you can use grated ginger or ginger paste; rub it into the meat before rubbing on the remaining dry ingredients.

    Instructions:
    Combine all ingredients and store in an air-tight container. Use as needed. You may also store it in the refrigerator or freezer.

Garlic Alfredo al Fresco

Simply the freshest, creamiest Alfredo sauce – made with tofu! The tofu and Parmesan replaces the need for flour to thicken the sauce. This recipe gives you the option to make it dairy-free.

Ingredients for 4 servings:

  • 2 Tbsp olive oil
  • 1 Tbsp garlic paste (or approx. 5 garlic cloves, smashed to a paste)
  • 2 1/2 c unflavored soy milk (no sugar) or skim milk
  • 1 block of silken tofu
  • 1/4 c julienned fresh basil leaves
  • 1 c grated vegan Parmesan cheese or dairy Parmesan
  • salt and black pepper to taste

    Instructions:
  • To prep the tofu: place a paper towel on a plate, then the tofu, and top with another paper towel. Place a heavy plate on top, and allow it to sit for about 10 minutes. Water will come out of the tofu, making it easier to use in the recipe.
  • Discard the water from the tofu. Press the tofu through a fine mesh sieve using the back of a spoon. Scrape the tofu off the underside of the sieve and into a bowl.
  • Using a whisk, stir the pressed tofu until it becomes creamy, like a yogurt consistency. Set it aside.
  • Place butter in a heavy sauce pan and melt it over medium heat.
  • Add the garlic paste and stir for 1-2 minutes, just until you can smell the garlic aroma. Do not brown the garlic.
  • Add the milk, and stir to combine. Allow the milk to come to a gentle bubble around the edges of the pan.
  • Add the tofu to the pan and stir well with a whisk to combine until the sauce is smooth, with no lumps.
  • Lower the heat to medium low and stir in the julienned basil. Cook for 2-3 minutes to allow the basil to flavor the sauce.
  • Lastly, turn off the heat and stir in the Parmesan cheese, a little at a time. (At this point, check the sauce’s consistency. Once you add the cheese, it will get thicker. So, if the sauce is too thick, add 1/4 c more milk, and stir.)
  • Taste the sauce and adjust with salt and pepper as needed.

    (Nutritional information is given for full dairy recipe; non-dairy ingredients will lower calorie and fat counts)

    Amount per serving: Calories 186
    Total Fat 13.1g 17%, Saturated Fat 4.7g 23%, Cholesterol 19mg 6%
    Sodium 276mg 12%, Total Carbohydrate 6g 2%, Dietary Fiber 0.2g 1%
    Total Sugars 3.5g, Protein 12.3g, Vitamin D 0mcg 2%
    Calcium 327mg 25%, Iron 1mg 3%, Potassium 181mg 4%

Mornay Sauce

This is a flavorful cheese sauce with herbal notes. Please do use freshly grated parmesan cheese for this recipe, not dried or pre-shredded; it makes a difference!
Mornay sauce can be served over pasta, but is traditionally served over poached or steamed vegetables or eggs.

As in the case of Basic White Sauce, multiply 1:1 to increase the amount.

Ingredients for 4 servings:

  • 1 recipe Basic White Sauce
  • 1 whole clove
  • 1/8 an onion (wedge)
  • 1/2 or 1 small bay leaf
  • 2 Tbsp grated fresh parmesan cheese
  • 2 tsp butter

    Instructions:
  • Prepare the Basic White Sauce recipe, except add all the milk slowly at once; incorporate the milk into the roux fully, but do not simmer to reduce.
  • Add the bay leaf, and the clove and onion (you may stick the end of the clove into the onion to make it easier to fish out later). Simmer for about 10 minutes, stirring to avoid lumps, as it thickens (You will add cheese later, which will thicken the sauce more, so keep this in mind).
  • When the sauce is close to the thickness you desire, take the bay leaf, clove and onion out of the sauce. You may put the sauce through a fine mesh strainer to remove any lumps. If so, return the sauce to the pan afterward.
  • Add the grated parmesan to the sauce and stir to melt.
  • Take the pan off the heat and stir in 2 tsp of butter.
  • Taste, and add salt and pepper as desired.

    Tips:
  • This sauce will thicken as it cools, and tends to stay thickened after reheating. Add a little milk as needed to adjust the consistency.
  • Substitute half-and-half or heavy cream if you want a richer sauce; this will change calorie counts and will result in a thicker consistency.
  • You may use a combination of grated parmesan and grated gruyère cheese.
  • Increase the quantity of the sauce, and substitute cheddar cheese for a basic mac-n-cheese-worthy sauce.

    Amount per serving: Calories 135
    Total Fat 10.7g 14%, Saturated Fat 6.9g 34%, Cholesterol 31mg 10%
    Sodium 193mg 8%. Total Carbohydrate 4.8g 2%, Dietary Fiber 0.2g 1%
    Total Sugars 1.4g, Protein 5.8g, Vitamin D 5mcg 25%
    Calcium 159mg 12%, Iron 0mg 1%, Potassium 30mg 1%

Spicy Sicilian Marinara Sauce

Canned tomatoes are prefect for this home-made sauce, because the canning process makes their flavor deeper and richer.

Ingredients for 6 servings to accompany a 12 oz. box of pasta, cooked:

  • 1 28-ounce can whole tomatoes, gently crushed
  • 1 cup dry red wine
  • 2-3 cups of water (see below)
  • 1/4 cup olive oil
  • 3 Tbsp garlic, minced
  • Dash of chili flakes (adjust the amount to the spiciness you like)
  • 1 Tbsp fresh basil, julienned
  • 1 tsp fresh oregano leaves (or use the full stem and leaves, you can fish it out of the sauce later)
  • Salt to taste

    Instructions:
  • In a large saucier pan, add olive oil and heat over medium heat. Do not heat to the point that the oil “ribbons” (creates a pattern of waves or “ribbons”) or smokes.
  • Add the garlic and stir, until you can smell the garlic. Do not let it brown or burn.
  • Add the tomatoes, red wine, 2 cups of the water, chili flakes, basil and oregano. Stir to combine
  • Simmer for 15 minutes, or until the sauce is thickened to your liking. the extra cup of water may be added as needed if the sauce is too thick.
  • Taste the sauce before adding salt. Remember: you can always add, but you can’t take it out.

Amount per serving: Calories 131
Total Fat 4.8g 6%, Saturated Fat 0.7g 3%, Cholesterol 0mg 0%
Sodium 25mg 1%, Total Carbohydrate 18.6g 7%
Dietary Fiber 5.6g 20%, Total Sugars 12.4g, Protein 4.1g
Vitamin D 0mcg 0%, Calcium 49mg 4%, Iron 1mg 7%
Potassium 1123mg 24%

Teriyaki Marinade and Sauce

This recipe can be used as a marinade or added to meat or vegetables and cooked down as a sauce. You may increase the ingredients 1:1 to make a larger amount as needed.

Ingredients:

  • 1 Tbsp low-sodium soy sauce
  • 1 Tbsp sake or white wine
  • 1 Tbsp sugar

Instructions:
Stir ingredients to combine.

Additions and substitutions:

  • Add 1/2 Tbsp (or more) chili-garlic sauce or gochujang for a spicy version.
  • Add 1 tsp grated ginger to add flavor and fragrance.
  • You may substitute white wine or sake for the mirin.
  • You may substitute water or apple juice for the wine.
  • You may substitute honey or agave for the sugar.

    Amount per serving: Calories 96
    Total Fat 0g 0%, Saturated Fat 0g 0%, Cholesterol 0mg 0%
    Sodium 261mg 11%, Total Carbohydrate 15.1g 5%, Dietary Fiber 0g 0%
    Total Sugars 13.6g, Protein 1.1g

Velouté Sauce

Velouté sauce is a delicate sauce that can be served over chicken (classic), fish or vegetables, depending on the type of stock you use for the sauce. The term velouté means “like velvet,” which is an accurate description of this subtle yet delicious sauce. This recipe uses chicken stock, but if you’re lucky enough to have veal stock on hand, your sauce will be richer in taste.
As with the other sauces with a roux base, to increase the quantity, use a 1:1 ratio.

Ingredients for 4 servings:

  • 2 Tbsp unsalted butter (due to saltiness of stock)
  • 2 Tbsp flour
  • 1 cup chicken stock (plus 1/2 cup for adjusting the sauce)
  • A pinch of nutmeg (freshly grated is best)
  • Salt and Pepper to taste

Instructions:

  • Prepare as you would Basic White Sauce:
  • In a small sauce pan, melt the butter over medium heat. Melt the butter, do not brown it.
  • Add the flour to the pan, and whisk it to combine fully with the butter.
  • Add the chicken stock a little at a time, whisking to fully combine with the butter/flour mixture each time. You may need to adjust the heat lower at this time. Keep the whisk moving.
  • Cook until all the stock is incorporated, and the sauce is the thickness you like. You may need to use some of the extra 1/2 cup of stock if your sauce becomes too thick.
  • Add a pinch of nutmeg. If using a grater or microplane to grate a nutmeg, a few “swipes” on the grater should be enough.
  • Taste, and add salt and pepper as desired. Adjust the amount of nutmeg as desired, but remember that a little goes a long way.

    Tips:
  • This sauce will thicken as it cools, and tends to stay thickened after reheating. Add a little more stock as needed to adjust the consistency

Amount per serving: Calories 66
Total Fat 5.9g 8%, Saturated Fat 3.7g 18%, Cholesterol 15mg 5%
Sodium 119mg 5%, Total Carbohydrate 3.1g 1%, Dietary Fiber 0.1g 0%
Total Sugars 0.1g, Protein 0.5g, Vitamin D 4mcg 20%
Calcium 4mg 0%, Iron 0mg 1%, Potassium 7mg 0%

Easy Peas Kitchen