Lightened up Chicken Parmesan

I love the Italian-American classic, Chicken Parmesan ~ breaded, then fried and smothered in mozzarella cheese and served alongside a plate of pasta.  

This recipe is sort of like it, just lightened-up.

Baked Lime-Mustard Salmon

I adore salmon ~ unfortunately I'm the only one here who feels that adoration.  Salmon is one of the most widely loved varieties of seafood in the world.  Fresh, canned or smoked, it makes me happy when I enjoy a meal of it...

Eating two or three servings a week of salmon is a good way to improve your health, with it being  a healthy tasty alternative to chicken, beef and pork.  It’s rich in Omega-3 fatty acids and protein.  Plus providing iron, niacin, zinc, Vitamins B6 and B12, and a whole host of other ingredients essential for good health. 

Mellow Baked Tilapia with Seasoned Tomatoes and Onions

Spice up the tomatoes, 
pour over the fish,
bake, and
serve...
EasyPeasy! 

Tilapia and seasoned tomatoes with a side of spinach

Tilapia is probably the oldest farm-raised fish in the world.  Stories from biblical scholars proclaim it was the fish used by Jesus to feed the crowds at the Sea of Galilee; thus, aptly named “St. Peter’s Fish.”  

Per legend, the dark spots on the fish were caused by the fingerprints of the apostle.  

Sea of Galilee

A bas-relief discovered in a 4,500 year old Egyptian tomb, showing tilapias held in ponds, is one of the oldest examples of tilapia farming.  

These days, farm-raised tilapia is produced in over 80 nations, including the United States.  China leads the pack, accounting for over 50% of the world’s production.  

Tilapia is a well-liked fish because of its mild flavored, white-flesh, that is available year-round at a reasonable price.  It’s generally boneless and skinless, with its fillets weighing between 3 to 9 ounces. 

Eight-ounce fillets are perfect for this tilapia dish that's complemented with the tangy hints of garlic and onion, and smothered in well-seasoned diced tomatoes.

It’s simple, delicious and a breeze to make! 

Yield: 2 servings

Baked Tilapia with Seasoned Tomatoes and Onions

This tilapia is simple, delicious and a breeze to make!

prep time: 5 MINScook time: 20 MINStotal time: 25 mins

INGREDIENTS:

• 2 (8-ounce) tilapia fillets
• 1 small white onion, chopped
• 3 garlic cloves, minced
• 1 pint cherry tomatoes
• ½ teaspoon dried oregano
• ¼ teaspoon dried thyme
• ½ teaspoon salt
• 1 teaspoon seasoned pepper
• Cooking spray
• Fresh basil for garnish

INSTRUCTIONS

1. Arrange fish in a 9” x 13” baking dish that has been coated with non-stick cooking spray.
2. Combine onion, garlic and tomatoes in a small bowl and pour over fish.
   Sprinkle herbs, salt and pepper over all.
3. Bake until tilapia flakes easily with a fork, about 15-20 minutes.
4. Serve

Enjoy!

Fresh Tomatoes à la Hasselbacken

You’re most likely familiar with Hasselback potatoes ~ what about Hasselback tomatoes?

This trendy little side dish might make you hesitate, but once you try it, you may be sold on it!

“Hasselbacking” has been around since the 1950’s, when cooks at the Hasselbacken Hotel in Stockholm, Sweden, were peeling and partially slicing large potatoes, brushing them with butter, sprinkling them with bread crumbs, and baking them. 

Not only did patrons like the looks of the vegetable, they enjoyed the savory taste and variety of textures it offered.  To this day, it’s still on the hotel’s menu.

Instead of potatoes, this Cook’s Country  recipe focused on tomatoes.  They doubled-down on, flavors, and stuffed the tomatoes with savory pesto and tangy pungent Gruyère cheese. 

 

Instead of baking the concoction, the tomatoes were given a short blast under the broiler to lessen oven time, allowing the tomatoes to retain some summery freshness.

Unfortunately, my camera battery was dead when I wanted to take photos of cutting the slices in the tomatoes.  See the same method here with potatoes, showing the wooden spoon handles used to guide the knife when slicing the tomatoes.

 The end result was fresh-tasting tomatoes, melty cheese, and crunchy crumbs.  A great side dish for you tomato, pesto and Gruyère lovers out there!

Yield: 4-6 servingsAuthor: Pam

Hasselback Tomatoes

Accordian-like tomatoes, filled with pesto and Gruyère cheese, a great side dish for your dinner table!

INGREDIENTS:

• 8 ripe plum tomatoes, cored
• 7 ounces Gruyère (1-1/4 cups) shredded
• 1-1/2 cups fresh basil leaves
• 6 tables extra-virgin olive oil
• 1/4 cup panko bread crumbs
• 1 garlic clove, minced
• Salt and seasoned pepper

INSTRUCTIONS:

1. Line a baking sheet with aluminum foil and set wire rack in sheet, set aside. On a cutting board or plate, using serrated knife, cut 1/4-inch-thick slice from 1 long side of each tomato. Turn tomatoes onto cut sides so the sit flat, then slice crosswise at 1/4" intervals, leaving bottom 1/4" of each tomato intact.
2. (Place the handles of wooden spoons on either side of tomato to prevent the knife from cutting through.)
3. Process 1/4 cup Gruyère, basil, oil, panko, garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper in food processor until smooth, scrapping down sides of bowl as needed, about 10 seconds.
4. Adjust oven rack 6" from broiler element and heat broiler. Combine 1/4 teaspoon each salt and pepper in a bowl. Carefully open tomato slices and sprinkle with salt and pepper. Using small spoon, spread basil mixture evenly between tomato slices (about 2 tablespoons per tomato.)
5. Arrange tomatoes on prepared wire rack. Sprinkle remaining 1 cup cheese over tomatoes. Broil until cheese is golden brown, about 5 minutes.
   Serve

Created using The Recipes Generator

Enjoy!

Seasoned Summer Squash Sauté Side

Now that summer squashes and tomatoes are abundant in farmer's markets, backyard gardens, and in grocery stores, this fresh-tasting recipe is perfect for using up the produce and is over the top in goodness!

There are hundreds of varieties of summer squash, ranging from dark green to bright yellow, long to stubby, smooth to ridged to lumpy ~  from crookneck, to green and yellow and pattypan, to zucchini.

It’s a complicated family of veggies, and any one of them would be great for this recipe.  I used zucchini and crookneck summer squash, choose your favorites. 

Ready for tomatoes and mushrooms!

The squash was sautéed with garlic, onions, mushrooms, tomatoes, seasoned with Mrs. Dash Extra Spicy, finishing with a little cheese melting over all.

This was simple, and delicious for dinner and just as tasty leftover at lunchtime the next day!

Yield: Serves 4Author: Pam

Seasoned Summer Squash Sauté

prep time: 5 MINScook time: 15 MINStotal time: 20 mins

This squash sauté is delicious and just as good later, should there be leftovers!

INGREDIENTS:

• 1 tablespoon vegetable oil
• 2 pounds (about 2 or 3) zucchini and summer squash, sliced 
• 1 large Vidalia onion, cut into large pieces
• 3 cloves garlic, minced
• 8 ounces mushrooms, sliced
• 2 large tomatoes, peeled and cut into chunks
• 2 tablespoons balsamic vinegar
• 2 basil leaves, chopped fine
• 1 tablespoon Mrs Dash Extra Spicy
• Salt and pepper, to taste
• ½ cup sharp cheddar, shredded

INSTRUCTIONS:

1. Heat oil in a large skillet over high heat. Add squash, onion and garlic, and cook just until slightly browned, 2-3 minutes.
2. Turn heat to medium-high, add tomatoes, mushrooms, and balsamic vinegar, stirring occasionally for about 5-6 minutes, allowing juices to evaporate some.
3. Add basil and seasonings, combine well.
4. Scatter cheese over top, allow to melt and toss lightly.
5. Serve and enjoy!

Enjoy!

Balsamic Succotash

I am a succor for succotash and always have been!

Normally, I prepare it the “traditional” way; just corn and lima beans with milk, a little butter and salt and pepper, and a sprinkling of sugar; especially at Thanksgiving time – that’s the way Mom always made it.  

This is an updated, sophisticated finish to an old-time favorite from Cooking Light.  Instead of 2 tablespoons butter, I coat the skillet with cooking spray and add 1 or 2 teaspoons butter, for less fat.

You know the sweet/tart taste of balsamic vinegar – it’s perfect here, blending with the other ingredients.  This makes a lot for a mouthwatering side dish, but it’s a great lunch in my book, packed with protein and fiber!  If you like succotash too, try this new version!  It’s truly delicious!  

Balsamic Succotash

Ingredients:

2 tablespoons butter (I use cooking spray and 1-2 teaspoons butter)

1 cup chopped onion (I used sliced shallots)

1 teaspoon minced garlic

2 cups frozen whole-kernel corn

½ cup chopped red bell pepper

2 teaspoons fresh basil, or ½ teaspoon dried

1 (10-ounce) package frozen baby lima beans

½ cup fat-free, lower-sodium chicken broth

½ teaspoon sugar

1/8 teaspoon salt

½ teaspoon seasoned pepper

1 tablespoon balsamic vinegar

Method:

Melt butter in a large skillet over medium heat.

Add onion and garlic; cook 3 minutes or until onion softens, stirring occasionally.

Add corn, bell pepper, basil and beans, and cook for 4 minutes.

Add broth, sugar, salt and pepper.

Cook 7 minutes or until liquid almost evaporates.

Remove from heat and stir in vinegar.

6 servings of 2/3 cup each = 159 calories

fat 5.4 grams

carbs 24.7 grams

fiber 4.5

protein 5.1

This is a delectable veggie side dish!

Be sure to visit my friend, Linda’s blog @My Kind of Cooking.  She is having a great cookbook giveaway now!

Cheesy Baked Mostaccioli

A lot of recipes for mostaccioli call for 5 or 6 Italian sausage links and then tell you to remove the casing before cooking.  I don’t know about anyone else, but why bother… just buy the sausage in bulk form to make the job easier. 

This recipe makes a lot of mostaccioli ~ note the size of the baking dish!  It’s great for a small group and is perfect for a potluck; or, half would freeze well for a later meal.  This is easy and delicious and gives you that satisfied feeling after eating it.  Use jarred pasta sauce if you want to make it even easier.  It’s delicious!

Cheesy Baked Mostaccioli

Ingredients:

16 ounces mostaccioli

2 pounds bulk Italian sausage

1 green bell pepper, chopped

1 large onion, chopped

4 garlic cloves, minced

2 cans (14.5 ounce) Hunts Fire-roasted Diced Tomatoes

1 (8-ounce) can tomato sauce

1 (6-ounce) can tomato paste

½ cup water

1 (8-ounce) can sliced mushrooms, drained well

½ cup black olives

2 teaspoons sugar

1 teaspoon dried basil

1 teaspoon seasoned pepper

4 cups (16 ounces) shredded mozzarella cheese

½ cup grated Parmesan

Method:

Preheat oven to 350 degrees.

Cook mostaccioli according to package directions, drain well; set aside.

In a large saucepan or Dutch oven, crumble sausage.

Add bell pepper and onion and cook until sausage is done.

Add garlic and cook for 1 minute.

Stir in tomatoes, tomato sauce and paste, mix well.

Add additional ingredients up to cheese.

Bring to a boil, reduce heat and simmer for 20 minutes.

Stir in mostaccioli.

Coat an 11” x 16” baking dish with nonstick spray.

Place half of mostaccoli mixture in baking dish.

Top with half of mozzarella cheese.

Spread remaining mostaccoli over all.

Sprinkle remaining mozzarella on top.

Top with Parmesan.

Cover with foil and bake at 350 degrees for 30 minutes or until heated throughout.

Remove foil and bake for 5 minutes.

Let stand for 5-10 minutes before serving.

12 servings

Try it for cheesy goodness!

Be sure to visit my friend, Linda’s blog, @My Kind of Cooking for great tips and delicious easy recipes!

Joy Bauer’s Food Cures Review and Healthy Chicken Parmesan and Broccoli

I have been a fan of hers since her well-rounded doses of nutritional segments started on the Today show! 

I am referring to Joy Bauer!   I was thrilled when Kathleen, Partnership Director at Joy Bauer.com, offered to send me a copy of Joy Bauer’s Food Cures.  

Other than being the nutrition expert for the Today show, Bauer also is the bestselling author of six other books on food and nutrition, and a contributing editor to Parade and Woman’s Day magazines.  Joy is the nutritionist for the New York City Ballet and the creator of www.JoyBauer.com.  She lives in New York with her husband and three children.   

Joy Bauer’s Food Cures is a great read and an informative reference for those of us who are taking steps to be healthier.  It’s a huge book ~ 516 pages ~ full of nutritional facts and recipes; grouped into sections regarding numerous diseases and issues.  

Joy shares her knowledge of cardiovascular disease, diabetes, weight loss, arthritis, osteoporosis, migraine headaches, cancer prevention, vision issues and memory problems ~ just to name a few.

Joy Bauer says, “Life is hard.  Food should be easy.”  I agree with Joy, life can be stressful and thinking about what foods to eat, or not to eat, shouldn’t drive us crazy.  

We all know that the food we eat affects how we feel, as well as our appearance.  A healthy lifestyle should be easy and attainable, and that is exactly what Joy assists us with in this book. 

Photo credit Handout Today

Whether, you are looking to improve a health issue or you want to take off excess pounds; Joy can help you do it.  The basic format of each chapter of the book begins with an explanation of the condition; followed by what generally affects the condition, how food affects the condition, bonus points to assist in managing the condition, and ending with supplements you may want to consider in addition to the food fixes.

Interspersed through those pages are several “FAQS” sections, such as this entry from the insomnia chapter:  “When I drink coffee, I drink only decaf, but on the nights I have a cup, I notice I have a hard time falling asleep.  My friend told me that even decaffeinated coffees and teas contain small amounts of caffeine.  Is that true?  Do I need to stop drinking hot beverages at night?”  In each of the chapters of Joy Bauer’s Food Cures, we can read the examples of her clients and the issues they encountered, and how Bauer responded to them. 

Lastly, each chapter ends with a 4-Step program, which recaps all of the advice offered in that specific chapter.  Joy’s 4-Step Program for insomnia goes like this:

Step 1:  Start with the Basics:  A list of the first things you should do in trying to achieve a good night’s sleep.  One thing she says to do is:   “Avoid heavy dinners, especially within three hours of going to bed.”

Step 2:  Your Ultimate Grocery List:  This consists of a list of foods that aids sleep, including those with tryptophan and high-quality carbohydrates.  These are the best sleep-inducing fruits:  bananas, grapefruit, grapes, mangoes, oranges, papayas and plums.  And all vegetables but, especially these:  asparagus, beets, broccoli, Brussels sprouts, cauliflower, celery, corn, dark leafy greens, peas, potatoes, pumpkin, spinach and squash.  Additionally, lean proteins are listed, as well as which nuts and whole grains to consume.

Step 3:  Going Above and Beyond:  Here, Joy includes various remedies you can try for a dreamy night’s sleep; like, “Try a white noise machine to block out distracting ambient sounds.”  She mentions the power of lavender.  Bauer tells us, “I’m pretty sure lavender won’t solve all of your sleep issues, but there’s certainly no downside---and you and your house will smell divine!”  I’m a believer!

Step 4:  Meal Plans:  Bauer concludes the chapter with sample menus of foods that may assist in sleeping better and offers delicious-sounding recipes.  The Warm Turkey Bacon-Spinach Salad and the Banana-Mango Parfait sound yummy to me.

Joy Bauer explains she doesn’t expect us to “eat perfectly 100 percent of the time.  Even nutritionists have days when we indulge our food lusts.  But I make healthy foods my habit and rich desserts an occasional treat.  If you really want to think like a nutritionist, start by becoming mindful of your eating habits.”  Joy exalts:  “You can do this…  Dive in!”

Bauer’s book also gives us excellent tips on what we should eat and drink for healthy skin, healthy hair and how to feed a beautiful smile.   It’s about much more than pearly white teeth!

To wrap up my review of this extraordinary book ~ if you have health issues that you believe could be cured or controlled by foods you do or don’t eat, if you want to ward off various conditions, and if you want to maybe even reverse symptoms, you can benefit from Joy Bauer’s Food Cures. It is a “must-have” reference book for good health and nutritional food choices. Bauer offers exceptional advice for restoring our damaged bodies.  Read it, practice what she preaches, and get healthier!

Go here to visit Joy Bauer’s website and here to purchase this fantastic book.  It will become your “go to” reference for healthy nutritional information!

Joy Bauer’s Food Cures is chock full of good recipes and one of them I made was her Healthy Chicken Parmesan and Broccoli.  It’s an absolute favorite from the book for Joy’s husband and youngest daughter:  “Great taste and stellar nutrition – home run!”

Healthy Chicken Parmesan and Broccoli

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 bay leaf
• 1 can (28 ounces) no-salted-added diced tomatoes
• 1⁄4 cup fresh basil leaves, torn, plus 1 whole sprig
• Salt
• Ground black pepper
• 1 large bunch broccoli, cut into florets
• 1⁄4 cup all-purpose flour
• 2 egg whites
• 1 cup whole-wheat bread crumbs
• 1⁄4 teaspoon dried oregano
• 1⁄4 teaspoon dried rosemary
• 3 tablespoons grated Parmesan cheese
• 4 large skinless chicken cutlets (6 ounces each), pounded very thin
• Nonstick cooking spray
• 1 cup grated reduced-fat mozzarella cheese

Preparation:

1. Coat a large skillet with nonstick cooking spray. Place over medium heat and add the olive oil. When the oil is hot, add the onion, two-thirds of the garlic, and bay leaf. Cook, stirring, for 6 to 7 minutes, until the onion begins to soften and become translucent. Reduce the heat to medium and add the tomatoes and sprig of basil. Cook, stirring occasionally, until the sauce starts to thicken, about 10 minutes. Season with salt and pepper. Cover and simmer on low heat while you prepare the broccoli and chicken.

2. Preheat the oven to 450 degrees F. Cover a large baking sheet with aluminum foil or parchment paper. Sprinkle the remaining garlic over the broccoli, and season with salt and pepper. Wrap the broccoli tightly in aluminum foil. Set aside.

3. Place the flour on a piece of waxed paper or aluminum foil. In a shallow bowl, beat the egg whites. On another piece of waxed paper or aluminum foil, mix the bread crumbs with the oregano, rosemary, 2 tablespoons Parmesan, and season with a pinch of salt and pepper.

4. Sprinkle both sides of the chicken cutlets with salt and pepper. Lightly dredge the cutlets in the flour, then dip in the egg whites, shaking off any excess egg, then dredge in the bread crumb mixture. Coat both sides of each cutlet with nonstick cooking spray and place on the prepared baking sheet.

5. Bake the chicken and foil packet of broccoli until the cutlets are golden and the broccoli is tender, 8 to 10 minutes. Remove the broccoli and chicken from the oven.

6. Preheat the broiler. Sprinkle the cutlet with the mozzarella and remaining 1 tablespoon Parmesan. Place under the broiler for 1 to 2 minutes, until the cheese is golden. (Watch carefully — they can burn easily!) Transfer the chicken and broccoli to a platter. Remove the bay leaf from the tomato sauce and ladle the sauce around the chicken. Sprinkle with the torn basil and serve immediately.

Nutrition information per serving: 569 calories, 59 g protein, 41 g carbohydrate, 16 g fat (4 g saturated), 111 mg cholesterol, 670 mg sodium, 7 g fiber; plus 365 mg calcium (36% DV), 86 mg magnesium (22% DV), 97 mcg vitamin K (122% DV), 1,017 mg potassium (29% DV), 113 mcg folic acid (28% DV)

Serves 4

It’s a favorite of ours too!!!

Many thanks to you, Kathleen, for sending me this superb informative book! 

Go visit my friend, Linda’s blog, @My Kind of Cooking for excellent tips and recipes. She’s having a great giveaway now---this book!

Roasted Veggies with Orzo and Feta

Orzo is a new-comer in my kitchen cabinet and I’m hooked on it; whether it’s in a cold salad or a hot dish.  Orzo is small and rice-shaped ~ it looks like rice but it’s really pasta.  It’s perfect for casseroles like this one!

With fall arriving on the 23^rd, our farmer’s markets’ supply of fresh veggies is starting to dwindle and I wanted to squeeze in one more veggie dish using the market’s tender veggies.  We all know that local food tastes better and purchasing from farmer’s markets supports our farmers in the area and contributes to the community.  It’s just sad to me in that the season is so very short here!

Most of us like roasted veggies for the bold deep flavors the roasting brings out.  This mixture consists of asparagus, bell peppers, onions, zucchini, mushrooms and grape tomatoes roasted with orzo, feta cheese and pine nuts.   Browning the orzo and pine nuts first, gives them a nutty toasted flavor that’s a great match with the veggies.  I hope you give this a try!

Baked!

Roasted Veggies with Orzo and Feta

Ingredients:

1 zucchini

1 pound asparagus

1 pound mushrooms

2 large bell peppers, red and yellow

8 green onions, chopped

1 cup grape tomatoes

3 garlic cloves, smashed

4 tablespoons olive oil, divided

1 teaspoon thyme

1 teaspoon basil

¾ teaspoon salt

1 teaspoon seasoned pepper

1 cup orzo

1 cup reduced-sodium vegetable broth

½ cup pine nuts, toasted

1 cup feta cheese, crumbled

Method:

Preheat oven to 350 degrees.

Slice first 5 veggies into bite-size pieces.

Place into a 13 x 9-inch baking dish coated with cooking spray along with tomatoes and garlic. 

Add 2 tablespoons olive oil and toss well.

Roast 30-40 minutes until tender.

Meanwhile, pour 2 tablespoons olive oil into a large saucepan over medium-high heat.

Add orzo and sauté until lightly browned.

Pour broth over orzo and bring to a boil.

Reduce heat to low, cover and cook until the orzo absorbs the broth.

Add orzo to roasted veggies and mix thoroughly.

Season with additional salt or pepper, if needed.

Top with feta cheese and toasted pine nuts.

Cover with foil.

Bake 30 minutes.

Serve hot or at room temperature.

Serves 6-8

This is veggie love for sure!

Be sure to visit my friend, Linda’s blog @My Kind of Cooking for great tips and recipes.