February 9, Recipe, TUSCAN BASS WITH SQUASH & BEANS

February 9, Recipe
TUSCAN BASS WITH SQUASH & BEANS (4 servings)

Ingredients
1 Tbsp EVOO
1 cup sliced onion
12 oz zucchini and or yellow squash
2 cloves garlic, sliced
1 can (19 oz) cannellini beans rinsed and grained
1 can (8 oz) tomato sauce
1/2 cup water
1 1/2 tsp chopped fresh rosemary
1/4 tsp pepper
four 6-oz striped bass, black cod or mahi-mahi fillets (about 1/4 inch thick)



Directions
Heat 1 1/2 tsp of the oil in a large nonstick skillet. Add onion, saute 3 minutes. Add squash; saute 2 minutes. Add garlic; saute 1 minute or until fragrant.

Add beans, tomato sauce, water, rosemary and pepper; stir and bring to a boil. Reduce heat; place fish on top. Cover and simmer 7 to 8 minutes until fish is just cooked through.

Spoon bean mixture on plates; top with fish. Drizzle with remaining 1 1/2 tsp EVOO.

calories 340, fiber 8 grams

February 8, Recipe, ASIAN BEAN BURGUR

February 8, Recipe
ASIAN BEAN BURGER (4 servings)

Ingredients
2 cans (15 to 16 ounces each) red kidney beans, rinsed
1/2 cup plain dry bread crumbs
1/3 cup minced scallions
1 large eg
1 Tbsp lite soy sauce
1 tsp each ground ginger and minced garlic
1 Tbsp oil

Sauce
1/4 cup light mayonnaise
1 Tbsp prepared white horseradish
1 Tbsp minced scallions
1 tsp lite soy sauce
4 hamburger buns
lettuce and sliced tomato and cucumber

Directions
Burgers: Mash beans in a medium bowl with a potato masher or fork. Stir in remaining burger ingredients until well blended. Form into 4 patties.

Heat oil in a large nonstick skillet over medium heat. Cook patties 3 to 4 minutes per side until heated through and crusty, and internal temperature registers 160 F on an instant read thermometer inserted from side into middle.

Sauce: mix ingredients in a small bowl.  Serve the burgers on buns with lettuce, tomato, cucumber and the sauce.

calories 435, fiber 10 grams

Asian Chicken Salad

Restaurant food,  not bad shouldnt be, it is California

CARD FOR QUICK TOMATO SOUP

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

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. ''

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.