22. MOO SHU PORK PIZZA

22. MOO SHU PORK PIZZA

Ingredients

8 seven to eight inch flour tortillas

2 tsp oil
1 pork tenderloin about 12 oz, trimmed of excess fat, cut crosswise in thin slices, then cut in 1/2
1 tbsp each minced fresh garlic and ginger
4 oz shiitake mushrooms (discard stems) or white mushroom, sliced
4 cups cole slaw mix
7 oz baby corn, ears cut 1/2 lengthwise
1/3 cup seasoned rice-wine vinegar
1/2 cup hoisin sauce
garnish, sliced radishes and scallions

Directions

Heat oven to 425 F place tortillas in a single layer on 2 large baking sheets

Meanwhile, heat 1 tsp oil in large nonstick skillet over medium-high heat. Add half the pork, garlic and ginger. Stir fry one to 1 1/2 minutes until pork is cooked through. Transfer to a bowl. Repeat with remaining oil, pork, garlic and ginger.

Bake tortillas 4 to 5 minutes until tinged with brown.

Meanwhile, add mushrooms to any drippings in skillet and stir-fry 2 minutes, or until lightly browned and tender. Add colesqaw mix, corn and vinegar; stir fry 1 to 2 minutes until cabbage wilts. Stir in pork mixture, removed skillet from heat.

Removed tortillas to a wire rack (they'll get crisp)  Spread with hoisin sauce and top with pork mixture, sprinkle with radishes and scallions. serve immediately

calories 440, fiber 4 grams. 

21. CHICKEN PATTIES MILANESE

21. CHICKEN PATTIES MILANESE

Ingredients

1 lb ground chicken
1/3 cup grated parmesan
1/3 cup italian seasoned dried bread crumbs
1/2 tsp salt
1/2 tsp pepper
2 tsp olive oil
4 cups 1/2 to a 5 ounce bag baby arugula blend
1 cup diced roma tomatoes
1/4 cup bottled vinaigrette dressing
1/4 cup sliced red onion

Directions

serve with garlic bread and green beans

PATTIES
combine ingredients in a bowl; form into 4 1/2 in chick patties

heat oil in large nonstick skillet over medium heat. Add paties and cook 6 minutes, turning once, until cooked through.

Put remaining ingredients into a bowl; toss to mix. SErve on patties

calories 325   fiber 1 gram
4 servings.

20. TUNA-STUFFED SHELLS

20. TUNA-STUFFED SHELLS

Ingredients

18 jumbo pasta shells
1 an 6 oz light tuna in oil, well drained
1 cup fresh white read crumbs
1/4 cup finely chopped onion
1 large egg
1/4 minced fresh parsley
1 Tsp fresh lemon juice
1 can 1.75 oz condensed cream of celery soup
1/2 cup milk
2 Tbsp grated parmesan
paprika

Directions

Heat oven to 350 F. Lightly coat an 11 by 7 in baking sdish with nonstick spray

Boil pasta as package directs until just firm-tender.
Meanwhile, mix tuna, bread crumbs, onion, egg, half the parsley and the lemon juice to blend.

Drain pasta shells. Rinse gently to cool; drain. Fill each shell with 1 Tbsp tuna mixture. Place in prepared dish.

Whisk soup and milk in a small saucepan over medium heat until hot. Remove from heat; stir in remaining parsley. Pour evenly over shells. Sprinkle with cheese and paprika. Bake 25 minutes or until hot and bubbly and serve, or cover with foil and refrigerate up to 1 days.

6 servings, calories 270 , 1 gram dietary fiber.

19. CHICKEN CAESAR SALAD

19, CHICKEN CAESAR SALAD

Ingredients

4 strips bacon
1 lb chicken tenders (about 8)
1/8 tsp each salt and pepper
2 medium tomatoes
1 ripe avocado
1 pkg (10 ) caesar salad kit with dressing, croutons and parmesan included

Directions

Cook bacon in a large nonstick skillet over medium-high heat 3 minutes or until crisp. Drain on paper towels. REmove all but 1 Tbsp fat from skillet.

Season chicken with salt and pepper. Add to skillet, cover and cook over medium-high heat, turning once, 4 minutes or until golden and cooked through. Transfer to a cutting board; cut lengthwise in strips.

While chicken cooks, cut tomatoes in wedges, and halve, peel, pit and chop avocado.

Put lettuce in a large bowl and toss with the dressing. Divide among plates; top with chicken, tomatoes and avocado. Crumble on bacon; sprinkle with croutons and Parmesan.

4 servings: 399 calores 2 g dietary fiber

18. SPLIT PEA SOUP

18. SPLIT PEA SOUP

Ingredients

1 lb dried green split peas
2 cups diced onions
1 1/2 dups diced carrots
1 cup diced celery
2 tsp minced garlic
1/2 tsp pepper
3 chicken bouillon cubes
1 1/4 lb ham hocks

Directions

Put all ingredients and 7 cups water in a 5 1/2 qt or larger slow cooker

Cover and cook on high 6 hours or on low 12 hours until peas are very soft and fall apart.

Remove ham. When cool enough to handle, cut meat off the bone, dice and return to soup. Serve with cornbread, or cut cornbread in cubes, toast in oven and serve as croutons

17. SOUTHWESTERN STEAK SALAD

17. SOUTHWESTERN STEAK SALAD, recipe

Ingredients

16. CORN & GRITS CASSEROLE

16. CORN & GRITS CASSEROLE

Ingredients

4 cups 1 quart whole milk
1 cup quick cooking grits
1 can whole kernel corn, drained
1 1/2 cup shredded sharp cheddar
6 scallions
1 large egg
1/2 tsp salt
1/2 tsp dried thyme
1/4 tsp pepper

Directions

Heat oven to 387 F lightly coat a shallow 2 at baking dish with nonstick spray.

Bring milk to a gentle boil in a 3 quart saucepan; slowly whisk in grits. Reduce heat and simmer, stirring often 5 to 7 minutes until thickened.

Removed from heat; stir in corn, 1 up cheese, the scallions, egg, salt, thyme and pepper. Pour into prepared dish.

Bake, uncovered, 15 minutes. Sprinkle with remaining 1/4 cup cheese and bake 15 minutes more until set. let stand 10 minutes before serving.

CAN BE BAKED 2 DAYS AHEAD. REFRIGERATE COVERED. BRING TO ROOM TEMP AND REHEAD IN MICROWAVE....

Calories:256 fiber 2 grams, 8 servings........

15. PIEROGIES

15. PIEROGIES

Ingredients

2 pkg frozen potato-onion pierogies
4 Tbsp butter
10 ox button mushrooms, sliced
1 medium onion, chopped
2 Tbsp sour cream

Directions

Side suggestion: mixed greens and tomato salad

Cook pierogies according to package directions for boiling.

Removed pierogies from heat and strain. In a medium skillet, heat 2 Tbsp butter. Add sliced mushrooms and stir until coated with butter.

Add chopped onion to the skillet and saute until onion is soft and mushrooms begin to give up their liquid. REmove the skillet from heat, add sour cream and stir until just combined.

In another skillet, heat remaining 2 Tbsp butter. Add the cooked pierogies to the skillet and saute until browned. Transfer pierogies to a serving platter and spoon mushroom sauce on top.

4 servings, per serving calories: 578  fiber 3 grams.

14. CORNBREAD & BEEF SKILLET PIE, maybe good for camping/dutch oven could switch to August

14. CORNBREAD & BEEF SKILLET PIE, I am concerned about the high caloric content in this recipe and so this will definitely be modified.


Ingredients
1 lb lean ground beef (I might change this to vegan or chicken), with dry vegan "meat" could transport easily.
1 can ranchero beans (also high calories, would substitute a green vegetable like zucchini), if I substituted vegetables, they could be dehydrated
1 an whole kernel corn (use frozen to avoid cans), also dehydrate
1 pkg cornbread mix (I am really not interested in this, too many chemicals, if I use camping the cornbread mix might be good, especially if I found one where all you have to do is add water
1/2 cup shredded pepper jack cheese (change to low fat, add jalapeno in above or red pepper flakes), once again milk products?, not for lactose intolerant, may just change to spices.

Directions
Heat oven to 400 F

Brown ground beef in a large skillet with heat proof handle over medium high heat. Stir in ranchero beans and drained whole kernel corn. Simmer 2 minutes.

Meanwhile, prepare cornbread mix as package directs.

Spook cornbread mixture on top of beef mixture in skillet. Sprinkle with shredded pepper jack cheese. Bake 15 minutes or until a wooden pick inserted in center of cornbread comes out clean. Cool 5 minutes

4 servings: calories 726, fiber: 7 grams.

13. ITALIAN FILLET SKILLET

13. ITALIAN FILLET SKILLET

Ingredients
1 load 8 oz read to heat garlic bread
1 medium onion, thinly sliced
5 small or 2 medium zucchini
1 can (14 oz) diced italian-seasoned tomatoes
1 lb small fresh fish fillets (tilapia, turbot or red snapper), no more than 1/2 in thick

Directions
Put bread halves, seasoned side up, on a baking sheet. Place in oven: heat over to 425 F

Meanwhile, lightly coat a large nonstick skillet with nonstick spray. Heat over medium-high heat. Spread onion in skillet.

While onion cooks, cut small zucchini in 14 in thick rounds (or cut medium zucchini in half lengthwise, then crosswise in 1/2 in thick pieces). Stir into onions along with about half the tomatoes. Bring to a boil.

Lay fish fillets in a single layer on top. Pour remaining tomatoes over fish. Cover and cook 7 to 8 minutes, until fish is cooked through and zucchini is crisp-tender.

4 servings: calories 478, total 25 G fat, saturated fat 5 G, cholesterol 52 mg, sodium 566 mg, total carb 28 G Dietary Fiber 4 G Protein 24 G

12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS

12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS

Ingredients
4 large bell peppers, halved lengthwise through stem, seeded
Nonstick spray
8 oz lean ground chicken
1 medium onion, chopped
1 can (10 oz enchilada sauce
1/2 cup each quick-cooking barley and frozen whole-kernel corn
1/2 tsp ground cumin
1/3 cup chopped fresh cilantro

Directions
Heat broiler. Line a rimmed baking sheet with nonstick foil. Put peppers cut side down in pan; coat peppers with nonstick spray.

Broil 12 to 15 minutes, turning once or twice, until lightly charred and soft.

Meanwhile, coat a large nonstick skillet with nonstick spray, heat over medium heat.  Add chicken and onion, increase to medium-high heat and cook 5 minutes, braking up chunks of chicken with a wooden spool, until chicken and onions are lightly browned.
Add all but 1/4 cup enchilada sauce, 1 cup water, the barley, corn and cumin. Bring to boil, reduce heat, cover and simmer 10 minutes or until barley is tender. Off heat, stir in cilantro. Spoon into pepper halves; drizzle with reserved enchilada sauce.

Good with shredded romaine lettuce avocado and tomato salad.

Per serving calories 251 fat 9G saturated fat 1 g cholesterol 47 mg sodium 310 mg, carbs 32 g dietary fiber 5 g protein 14 g
note brightly colored bell peppers are a great source of antioxidants. We filled them with lean ground chicken and fiber-rich corn and barley.

Preparing for a break, review of the first two weeks

Today I am nearing the end of the first week of recipes. As you have noticed I had to make several adjustments to make them heart healthy. First, I would not buy the ham again, too salty, and if you are any type of healthy regimen at all, salty ham is not the way to go, whether made with turkey or pork. I doesn't have that much of a nutritional value, except for some protein, perhaps. I think it could be skipped altogether. Finally, today I am cooking the spaghetti squash recipe, tomorrow the tomato soup and I will change that to a cooked soup, and keep the focaccia as planned, once again without the meat. The revisions and review are to follow.
By the end of the week I will be in San Diego, and reviews of food there will be posted here. Join me in my travels.

10. PERFECT ROAST CHICKEN 10 of 366, January

10. PERFECT ROAST CHICKEN (Italicized means it is for 6 people), 10 of 366.

Ingredients
 1 (2 small lemons)
1 Tbsp butter (1/3 stick butter (4 Tbsp)), softened
1 whole garlic (1 Tbsp minced garlic)
1/4 tsp each (1 tsp each dried marjoram and thyme)
pinch of pepper (1/4 tsp pepper)
1 chicken breast with skin on) 1 roasting chicken (5 1/2 lb) giblets reserved for another use
1 potato not skinned, cut in quarters (2 lb red skinned potatoes, cut in quarters or eights if large)


Directions
Heat oven to 400 F. Line a large roasting pan with nonstick foil. Grate enough zest from lemons to make 1 Tbsp. Cut lemons in quarters. Mix butter, garlic, lemon zest, marjoram, thyme and pepper in a small bowl.

Slide fingers under breast spread half of butter there and the rest on top of the skin, put a cut up lemon under the chicken breast, and place in roasting pan.  (and as much of leg as possible to loosen skin from meat. Spread about 3 Tbsp butter mixture under skin; spread remaining over skin. Put cut-up lemons in body cavity. Tie chicken legs together. )Place in roasting pan.

Roast for 20 minutes under aluminum foil with potatoes and then about 15 minutes more without the tent. Roast 1 hour, covering chicken loosely with a foil tent after 20 minutes to prevent it from overbrowning.

Remove roasting pan from oven, arrange potatoes around chicken and stir to coat with drippings. Roast 30 minutes longer, or until potatoes are tender and a meat thermometer inserted in thickest part of thigh (not touching bone) registers 165 F. Remove chicken to a cutting board or serving platter; let rest 10 minutes before carving. If desired, while chicken rests, return potatoes to oven to brown further.

calories 772 total fat 47 g Sat F 16 G cholesterol 228 mg sodium 280 mg total carb 200 fiber 3 g, protein 56 g
6 servings


Per Serving. 773 calories, total fat 470  saturated fat 16 g cholesterol 228 mg sodium 250 mg total carb 25 g dietary fiber 3 g protein 56 g

January 8th through the 15th 8-14 of 366, shopping list and list of recipes

RECIPES
8. SPICY SAUSAGE & VEGETABLE FRITTATA
9. GRILLED FLANK STEAKS WITH HERB BUTTER
10. PERFECT ROAST CHICKEN
11. SANTA FE FRITTATA
12. TEX-MEX CHICKEN & BARLEY-STUFFED PEPPERS
13. ITALIAN FILLET SKILLET
14. CORNBREAD & BEEF SKILLET PIE

This is the list for January 8th through the 15th:  cost at Cashwise
PRODUCE
2 medium onions
1 head garlic (3 cloves) (already have)
2 lb red-skinned potatoes (already have)
5 small or 2 medium zucchini (1 lb)
1 medium zucchini
1 large red or green bell pepper, 1 green
4 large bell peppers, 1 large
 2 small lemons
1 bunch cilantro, use dry or parsley instead........
1 bunch chives, use dry
1 bunch parsley, use dry or buy fresh and use as the spice for the week
1 bunch fresh thyme, dry

BAKERY
1 loaf (8-ounces) read-to-heat garlic bread, definitely will use a slice of bread

MEAT/POULTRY/FISH
2 flank steaks (about 1 1/2 lb each), will probably get 1/2 lb total
1 lb lean ground beef, will probably get 1/4 lb total
1 roasting chicken (about 5 1/2 lb), will probably get 1 chicken breast
8 oz lean ground chicken, will probably have to buy a whole pound (maybe substitute into ground beef)
8 oz hot italian turkey sausage (already have)
1 lb small fresh fish filets (such as tilapia, turbot or red snapper), only 1/4 pound of this

REFRIGERATED
2 1/2 sticks butter (already have)
4 oz part-skim mozzarella (already have)
8 oz pepper jack cheese
eggs (8 large)
1 carton (15 oz) southwestern egg beaters.....what is this

FROZEN
1 bag (16 oz) broccoli, corn and red peppers mix, I think I'll use fresh pepper, corn from below and broccoli (1 spear)
1 pkg (10 oz) whole-kernel corn, ok I would get this

GROCERY
1 can (14 oz) diced italian-season tomatoes
1can (21 oz) ranchero beans.....what is this
1 can (15.25 oz) whole kernel corn, probably stick with frozen
1 can (10 oz) enchilada sauce, already have
1 pkg (11 oz) quick-cooking barley
1 pkg (6.5 oz) cornbread mix)

PANTRY
salt
pepper
oil
nonstick spray
garlic powder (no no no)
paprika
dried marjoram, maybe
dried thyme
ground cumin

7. PASTA WITH SPAGHETTI SQUASH & TOMATOES, tested 1/19/15

7. PASTA WITH SPAGHETTI SQUASH & TOMATOES

Ingredients
about 1 lb, 1 spaghetti squash (about 2 1/2 lb)
about 4 oz al dente (8 oz spaghetti)
1/2 tsp EVOO
I threw in 4 cloves and take them out at the end (1 tsp minced Garlic)
4 large ripe tomatoes (about 1 1/2 lb), cut in bite-sized pieces
1 tsp salt
1/4 tsp pepper
I used parmesan shaved or (4 oz part-skim mozzarella, diced about 1 cup)

This is what it looks like before
I pack it up for lunch!!!!

I used fresh oregano because that was what I bought that week!  (1 cup fresh basil leaves, stacked, rolled up and cut crosswise in narrow strips)

Directions

To cook on stovetop: Place squash in a large pot with enough water to cover when held down. Bring to a boil, cover and cook 35 to 40 minutes until squash can be pierced easily.
When cool enough to handle, cut squash in half lengthwise and discard seeds and strings. With fork, scrape out spaghetti-like strands and place in a large serving bowl.
Cook pasta according to package directions. Drain and add to squash in serving bowl.
Add oil and garlic to pot and cook 1 minute over medium heat. Add tomatoes, salt and pepper, and cook 2 minutes or until hot. Add to serving bowl with the cheese add basil. Toss to mix well.

2 servings: calories 403 total fat 8 g, saturated fat 0 g, cholesterol 16 mg, sodium 738 mg, total carbohydrates 8 g Dietary fiber 0 g, protein 18 g. ''

6. LAMB TAGINE

6. LAMB TAGINE

Ingredients
1 large sweet onion, sliced
2 lb boneless leg of lam or lam stew meat, cut into 1 1/2 inch pieces, visible fat rimmed
1 cup each dried apricots and prunes
1 Tbsp each minced garlic and pumpkin pie spice
1 tsp kosher salt
1/2 tsp freshly ground pepper
1 bay leaf
1 can (14.5 oz) reduced-sodium chicken broth
1 can (6 oz) tomato paste
3 medium sweet potatoes, scrubbed and rinsed
1 box (10 oz) whole-wheat couscous
1/4 cup toasted slivered almonds (optional)

Directions:
Mix onion, lamb, apricots, prunes, garlic, pumpkin pie spice, salt, pepper and bay leaf in a 4 qt or larger slow cooker. In a bowl, whisk broth and tomato paste until combined; pour into slow cooker. Nestle whole sweet potatoes into stew.
Cover and cook on high t to 6 hours or on low 7 to 9 hours until lamb and potatoes are tender.
Remove potatoes with a slotted spoon to a cutting board; discard bay leaf. Cut potatoes into wedges.
Prepare couscous as package directs; serve with stew and potatoes. Serve with almonds if desired.

6 servings: calories 479 otal fat 8 g saturated fat 3 g, cholesterol 90 mg, sodium 9822 mg, total carb 950, fiber 10 g protein 40 g. 

5. ROASTED FRESH HAM

5. ROASTED FRESH HAM

Ingredients
one 14 lb whole fresh ham
2 tsp caraway seeds
1/2 tsp each salt and pepper
2 Tbsp all purpose flour
3 Tbsp water
1/4 cup minced chives or scallion greens
1 Tbsp brown or dijon mustard

SIDE SUGGESTION:  baked sweet potatoes

Directions
Place oven rack in lowest position. Heat oven to 400 F
Cut rind and most of fat off ham, leaving only an 1/8 inch, thick layer all around. Place ham, rounded side up, directly in a roasting pan. Mix caraway seeds, salt and pepper, rub over rounded surface.
Roast ham 1 hour, then reduce oven temperature to 350 F. Roast 3 hours longer or until a meat thermometer inserted in thickest part of ham, not touching fat or bone, registers 155 F. Transfer ham to a carving board and let rest at least 30 minutes (temperature of hame will continue to rise about 5 to 160 F)
Pour pan juices into a  cup glass measure. Let stand until fat rises to top. Skim off fat and discard. Pour juices, along with any collected on carving board, into a medium size saucepan. Bring to a gentle boil. Put flour in a small bowl. Gradually stir in water to make a paste. REduce heat and whisk paste into pan juices. Simmer about 5 minutes until slightly thickened. Stir in chives and mustard.
Carve ham in thin slices against the grain toward the bone. Serve sauce at the table.

12 servings: calories 317 fat 30 g, saturated fat 0, cholesterol 107 mg, sodium 172 mg, fiber 0, protein 31 g.

4. RAVIOLI WITH GARLIC-HERB OIL, tested 1/6/15

4. RAVIOLI WITH CARLIC-HERB OIL, tested 1/6/15

Below I've listed a variation for one. It was delicious, hope you love it!!!!! Great on a cold winter night, and there are a lot of those this time of year!!!!!!

Ingredients
20 ravioli (for one)
1 Tbsp (for one)
3 cloves, not sliced (for me)
1/4 tsp crushed red pepper
2 Tbsp chopped fresh oregano
No salt.

Directions
Bring 5 to 6 qt pot of slated water to a boil. Add ravioli and cook as package directs; gently drain.
Meanwhile, put 1 Tbsp oil, and three cloves of garlice in sauce pan and head til garlic starts to turn clear. Sprinkle in herbs and pepper and take off of the heat.  
Toss in ravioli and toss to coat.
When ready to serve remove the garlic cloves.

1 serving 454 calories, serve with Ratatouille from this weeks recipe...mmmmmmm



(larger for 5 servings:
1 pkg (20 oz) refrigerated four-cheese ravioli
1/4 cup EVOO
1 large clove garlic, sliced
1/4 tsp crushed red pepper
...1/4 tsp salt
2 Tbsp each snipped chives and minced parsley
calories 454, fat 22 g saturated fat 8 g, cholesterol 65 mg, sodium 828 mg , total carb 49 g, dietary fiber 3 g, protein 15 g)

3. RATATOUILLE & WHITE BEANS, tested 1/5/15

2. RATATOUILLE & WHITE BEANS (white kidney beans are cannellini), tried 1/5/15!!! Delicious hearty, highly recommend. Vegan also!!!!!

I put this together after work, it was ready in 4 hours on low heat, so I would not plan on overnight!!! Boy am I tired.
This is delicious, a kind of Italian Meatless Chili, but filled with nutrients as you can see!

Ingredients:
1 medium eggplant (1 1/2 lb)
2 any sized zucchini (1 1/2 lb)
1 bell peppers
1 large leeks, chopped
1 can (8 oz) fire-roasted diced tomatoes, I threw the whole 8 ounce can in and then added an equal             amount of "canned from my brother's garden Heritage tomatoes"!!!!
1 can (8 oz) tomato sauce, probably unecessary
1/4 cup golden raisins
2 Tbsp EVOO
1 Tbsp minced garlic (whole garlic and remove when done)
1 tsp dried oregano or fresh oregano
1/2 tsp each salt and pepper, you really don't need more salt
1 can (15 or 15.5 oz) cannellini beans, rinsed
1/4 cup sliced fresh basil leaves, or fresh oregano
2 Tbsp red-wine vinegar
Garnish additional sliced basil, or fresh oregano

Directions:
Cut eggplant, zucchini and peppers into 1 inch pieces; placed in a 6 qt slow cooker. Add leeks, diced tomatoes, tomato sauce, raisins, 1 Tbsp oil, whole garlic (about 4, I remove them at the end), oregano, salt and pepper. Toss until well mixed.
Cover and cook on low 4 hours or on high 2  hours until vegetables are tender. Add beans; cook on high 15 minutes more. Stir in remaining 1 Tbsp oil, fresh basil or oregano and vinegar.
Sprinkle with additional sliced basil (or oregano), if using.

Serve over polenta or with crusty bread and with mmmmmm parmesan over the top!!!!

6 servings. Calories 241 fat 60 saturated fat 1 g, cholesterol 0 mg, sodium 718 mg, total carbohydrates 40 g, dietary fiber 10 g, protein 9 g.

2. QUICK TOMATO SOUP with MOZZARELLA and TOMATO SANDWICH

QUICK COOKED TOMATO SOUP (with or without milk), started out as Fresh Tomato Soup, but hey, it is the middle of the winter (tested January 20, 2015)

Ingredients:
2 lbs Roma tomatoes, about 5, coarsely chopped
1/4 medium onion, chopped
5 whole cloves of garlic (you can get away with one)
1 Tbsp EVOO
1 teaspoon Balsamic vinegar


SERVE WITH:  Mozzarella Sandwich (below)

Directions:
Put garlic cloves in small cast iron pan with EVOO, heat until roasted (browned) and then toss in the chopped onion, a sprinkle of Italian seasoning and a splash of Balsamic vinegar, heat until steamed (no more than one minute).
Put tomatoes in pan and heat until cooked about 10 minutes, if you put a cover on it it will cook quickly.
Process in food processor or blender until mixture is smooth, put in about 1/2 cup 2% milk.
Drizzle EVOO and balsamic vinegar over the top.
I like to add some shaved parmesan.

MOZZARELLA SANDWICH
Directions:
Take and bake focaccia.
For tapenade:  blend artichokes, black and green olives to a fine paste.
Spread on focaccia square.
Top with slice of fresh mozzarella.
Before you blend the tomatoes, put a few of those on top.
Drizzle EVOO and balsamic vinegar on the top.



Per serving: calories 64, total fat 4 g, saturated fat 1 g, cholesterol 0 mg, sodium 568 mg, total carb 8 grams, dietary fiber 2 grams, protein 1 gram.