February 22, recipe, GNOCCHI WITH BROCCOLINI & MUSHROOMS (tested April 14, 2015, Valentine's Day)

February 22, recipeGNOCCHI WITH
BROCCOLINI & MUSHROOMS
(4 servings down to 2)
THIS IS REALLY YUMMY,
ESPECIALLY WITH THE REVISION.

MY REVISION:
Bring the water to a boil. While you are doing that 
throw a few whole garlic cloves in a black frying pan 
with the broccolini (about 5 stems), 
an equal amount of mushrooms coarsely chopped. 
I like to dry roast my vegetables and 
add the EVOO at the end to taste. Forget the salt!!!!

When the water comes to a boil, 
throw in as much gnocchi as you want to eat, 
about 10 or 12, i.e. a handful. Turn the timer on 
for 4 minutes, and then remove with a hand strainer, 
easier than the whole colander thing. 
Let it drain for a minute. 
Then toss that into the pan and stir it around, 
like let it toast a little. Sprinkle on a little crushed pepper. 

Meanwhile throw in the chicken broth, about a cup, 
if you don't have broth use can use a few bits of chicken 
and the broth from the potato gnocchi.  
(I use the bits and pieces and the drippings 
left over from a rotisserie type chicken I baked 
and used for the asian chicken salad, some tacos, 
and the greek style chicken dish I ate yesterday).

Let it reduce and plate it with a little of the broth, mmmmmmmmmmmmm.

Ingredients
3 Tbsp EVOO
12 oz assorted mushrooms (if including shiitakes, discard stems) or white mushrooms, sliced
1 tsp salt
1Tbsp minced garlic
1 cup fat-free chicken broth
2 bunches broccolini (about 1 lb) ends trimmed, halved crosswise
1/2 tsp crushed red pepper
1 bag (16 oz) frozen potato gnocchi
garnish grated parmesan

Directions
Bring a large pot of lightly salted water to a boil.

Heat 1 Tbsp oil in a large nonstick skillet over medium heat. Add mushrooms and, stirring occasionally, cool 4to 5 minutes until tender (mushrooms will release their liquid). Increase heat to medium-high, add salt and cook 4 to 5 minutes until liquid evaporates and mushrooms are golden brown. Remove to serving bowl. Reduce heat to medium.Heat remaining 2 Tbsp oil and garlic in skillet about 1 minute or  until garlic is fragrant. Add brother, broccolini and crushed red pepper' cover and simmer 8 to 10 minutes until stems are tender.

Meanwhile, add gnocchi to pot; cover just until water returns to a boil. Uncover; cook as package directs. Drain, add to serving bowl along with broccolini; toss to mix. Sprinkle servings with Parmesan.

431 calories, fiber 6 grams

February 13, recipe, WHITE BEANS, SAUSAGE & ARUGULA PASTA

February 13, recipe
WHITE BEANS, SAUSAGE & ARUGULA PASTA (4 servings)

Ingredients
12 ounces spaghettini pasta
12 oz hot or sweet italian sausage, casing removed
1 medium onion, quartered, thinly sliced
1 can (14 oz) roasted garlic-flavored chicken broth
1 can (19 oz) cannellini beanns, rinshed
1 bag (4 oz) baby arugula or 1 bag (5 oz) baby spinach
garnish: grated parmesan

Directions
Cook pasta in a large pot of lightly salted boiling water as package directs. Drain; return to pot.

Meanwhile, heat a large nonstick skillet over medium-high heat. Add sausage and onion and, breaking up sausage with a wooden spoon, saute 6 minutes or until no longer pink. Add broth and beans; bring to a boil. Reduce heat: simmer 3 minutes to blend flavors.

Pour over pasta, add arugular and toss to mix and coat. Top with parmesan.

Calories 748, 10 grams fiber 

February 11, recipe, "FRIED" CHICKEN FINGERS WITH VEGETABLE SAUTE

February 11, recipe
"FRIEND" CHICKEN FINGERS WITH VEGETABLE SAUTE (4 servings)

Ingredients
1/4 cup panko bread crumbs (see note) or plain dried bread crumbs
2 tsp grated parmesan
2 tsp dried instant minced onion
1/4 tsp salt
1 lbchicken tenders
nonstick spray

Vegetable Saute
1 Tbsp EVOO
1 each medium zucchini and yellow squash, sliced
1 cup grape or cherry tomatoes
1 tsp minced garlic
1/4 tsp each salt and pepper

Directions
CHICKEN FINGERS Place oven rack in lowest position. Heat oven to 475 F. Line a rimmed baking sheet with nonstick foil.

On a sheet of wax paper, mix crumbs, cheese, instant onion and salt. Press tenders in mixture to coat. Place on lined sheet. Coat chicken with nonstick spray.

Bake 7 minutes or until bottoms of tenders turn light golden. Remove baking sheet from oven; turn chicken and coat and nonstick spray. Bake 5 minutes more, until golden and cooked through.

VEGETABLE SAUTE While chicken bakes, heat oil in a large nonstick skillet over medium-high heat. Add squashes and saute 5 minute or until lightly colored and crisp-tender. Add remaining ingredients; saute 1 minute or until garlic is fragrant and tomatoes are hot.



calories 210, fiber 1 gram

RECIPE 3 February, SHEPHERD'S PIE

RECIPE 3
February
SHEPHERD'S PIE (5 servings)

 Ingredients
1 lb ground beef
1 medium onion, chopped
2 cloves garlic, minced
1 tsp dried thyme leaves
1/4 tsp pepper
3 cups frozen mixed vegetables
1 can (14.5 oz) diced tomatoes, drained
1 jar gravy (heinz bistro au jus)
1 contained (2 lb) refrigerated mashed potatoes
2 Tbsp grated parmesan

Directions
Heat broiler. Heat ovenproof nonstick skillet over medium-high heat. Add ground beef, onion, garlic, thyme and pepper; cook, breaking up meat, 5 minutes or until browned. Stir in vegetables, tomatoes and gravy; simmer, covered, 5 minutes.

Meanwhile, heat potatoes in microwave as package directs. Drop spoonfuls of potatoes on top of beef mixture; sprinkle with Parmesan. Place under broiler for 3 to 5 minutes until topping is browned.

549 calores, fiber 7 grams

ITALIAN CHICKEN, WHITE BEANS, ESCAROLE SOUP with CORN MUFFINS and HONEY BUTTER

2 servings of ITALIAN WHITE BEAN, CHICKEN, ESCAROLE,

And PANCETTA SOUP SMOTHERED in PARMESAN

Served with CORN MUFFINS and HONEY BUTTER

Ingredients:

Chicken breasts chopped into 1 inch chunks

Or two ½ inch coarsely chopped pancetta

1 Tbsp EVOO

1 medium yellow onion chopped

4 cloves garlic

2 carrots diagonally sliced 1/8 inch

2 parsnips diagonally sliced 1/8 inch

1 pound large head escarole thinly sliced

4 cups chicken or vegetable stock

1 cup water

1 can 16 ounce cannellini beans

1 tsp dried rosemary

sea salt and freshly ground pepper

1 cup freshly grated Parmesan cheese

 Directions: sauté garlic and onion, then meat 8 to 10 minutes, add carrots, parsnips, then escarole, add broth and water, bring to boil. Add white beans and rosemary, simmer about 20 minutes. Blend half the soup and  return, add ½ cup of parmesan. Serve topped with remaining parmesan cheese.

SERVE WITH:  corn bread muffins and honey butter (see below)

6 CORN MUFFINS:

Mix dry ingredients:

½ cup corn meal

½ cup flour

1/8 cup sugar

1/8 tsp salt

½ Tbsp baking powder

Mix liquid ingredients:

½ cup buttermilk

1 large egg, slightly beaten

2 ½ Tbsp melted butter

Combine liquid and dry but don’t overmix.

Spread 2 tsp on muffin pan

Bake 15 to 17 minutes at 350 F.

Cool for 10 minutes and serve with

HONEY BUTTER:

1/2 stick of butter

2 Tbsp honey

Blend and refrigerate for 15 minutes.

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.