Month: April 2014

Spicy Dill Pickles

Dill Pickles with a spicy kick! Try other vegetables like asparagus, broccoli or green beans for a delicious alternative!

Makes 2 quarts.

Total Time: 20 minutes


  • 6-8 cucumbers
  • 3 tbl spoons kosher salt
  • 2 tbl spoons sugar
  • 1 1/4 cup distilled water vinegar, 5% acidity
  • 2 tbl spoons coriander seeds
  • 6 large garlic cloves, halved
  • 4-6 long red or green hot chiles, halved lengthwise
  • 16 dill sprigs


Pack vegetables into 2 clean 1-quart glass jars. combine the salt, sugar, vinegar, coriander, and garlic. Shake until the salt and sugar dissolve. Add 2 cups of water and pour brine over vegetables. Tuck the chiles and dill between the vegetables. Add enough water to keep the vegetables submerged. Close the jars and refrigerate overnight or for up to 1 month.



1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots, (1/4 inch thick)
2 cups snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic

Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Per serving: 225 calories; 6 g fat, 14 g carbohydrates; 27 g protein

Makes 4 servings. 1 serving is 1 & 1/2 cups.

Chicken and Leek Soup


2 tsp. olive oil
1 cup finely chopped sweet onion
2 medium leeks, white & light green parts only, halved lengthwise then sliced
1 medium carrot, halved lengthwise then sliced
1 celery stalk, sliced
8 oz. sliced cremini mushrooms
2 tsp. fresh thyme
1 tbsp. chopped fresh parsley
1 1/2 cups diced, cooked chicken breast
6 cups fat free, low-sodium chicken broth
2 cups water


1. Heat oil in a large stockpot.
2. Saute onions, leeks, carrots and celery until leeks and onions are softened.
3. Add mushrooms and cook until soft.
4. Sprinkle herbs and cook for one minute or until fragrant.
5. Stir in chicken, add chicken broth and water.
6. Bring to a boil, then simmer for 15 minutes.
Makes 8-10 cups.

Nutritional Info Per Cup:

Calories: 126
Fat: 2.8 g
Carbohydrates: 8 g
Protein: 16

Orange Cranberry Drops


1/2 cup white sugar
1/2 cup packed brown sugar
1/4 cup butter, softened
1 egg
3 tablespoons orange juice
1/2 teaspoon orange extract
1 teaspoon grated orange zest
1 1/2 cups all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup dried cranberries


  1. Preheat oven to 375 degrees F (190 degrees C). Lightly grease cookie sheets, or line with parchment paper.
  2. In a medium bowl, cream together the white sugar, brown sugar, and butter. Stir in the egg, orange juice, orange extract, and orange zest. Sift together the flour, baking powder, baking soda, and salt; mix into the orange mixture. Stir in the dried cranberries. Drop cookie dough by heaping teaspoonfuls, 2 inches apart, on the prepared cookie sheets.
  3. Bake for 10 to 12 minutes, or until edges are starting to brown. Cool on baking sheets for 5 minutes, then remove to a wire rack to cool completely.

Mushroom-Sauteed Turkey Tenderloins

While the turkey cooks, mix up a fresh green salad or steam some vegetables like green beans or asparagus to make a complete meal.

1 1/2 lb. turkey tenderloins
2 tbsp. butter
1 cup sliced shitake mushrooms
2 garlic cloves, minced
1/2 cup dry white wine
1 tsp. salt
1 tsp. black pepper

1. Rinse turkey and pat dry. In a heavy skillet, melt butter over medium-high heat. Add mushrooms, garlic and turkey. Cook about 5 minutes or until turkey is evenly browned.
2. Add wine, salt and pepper to skillet; cover and cook an additional 15 minutes or until turkey is no longer pink in the center.
3. Cut turkey diagonally into 1/2 inch slices. Spoon mushrooms over each piece. Makes 6 servings.

Nutritional Info Per Sering:
Calories: 185
Fat: 6 g
Carbohydrates: 9 g
Protein: 30 g

Roasted Vegetable Casserole

This casserole makes an excellent side dish to a meal of chicken, fish, or steak!

Prep Time: 30 minutes
Cook Time: 1 hour, 30 minutes
8 zucchini, peeled and chopped
1 eggplant, peeled and diced
8 carrots, diced
16 cherry tomatoes
2 red onions, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1/2 cup olive oil
1 tsp. dried rosemary
1 tsp. dried thyme
1 tsp. dried oregano
2 bay leaves, crushed
2 cloves garlic, minced
2 tbsp. fresh lemon juice
1 tsp. grated lemon zest
Salt & pepper to taste
1. In a large bowl mix all the ingredients together, making sure all the vegetables are well coated. Cover & chill for at least 2 hours and up to 24 hours.
2. Preheat oven to 400 degrees F.
3. In a large roasting pan, roast the vegetables, uncovered, for 20 minutes, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp. Remove from the oven and stir, then return to the oven for another 20 minutes. At this time, reduce oven heat to 200 degrees F and cook until vegetables are tender. Makes 24 servings.
Nutritional Info Per Serving:
Calories: 72
Fat: 4.7 g
Protein: 1.5 g
Carbohydrates: 7.3 g


Roasted Lemon and Fennel Shrimp

This recipe is super easy – less than 30 minutes start to finish!

1 pound frozen uncooked large peeled shrimp, thawed
4 large garlic cloves, minced
1 tbsp. extra virgin olive oil
1 tbsp. grated lemon zest
1 tsp. fennel seeds, coarsely crushed
1/2 tsp. salt
1/2 tsp. coarsely ground black pepper
8 fresh basil leaves, torn

1. Preheat oven to 500 degrees. Heat a shallow roasting pan in the oven until hot (approx. 5 minutes).
2. Combine the shrimp, garlic, oil, lemon zest, fennel seeds, salt and pepper in a medium bowl.
3. Spread the shrimp mixture into the hot pan. Roast until the shrimp are opaque, about 6-7 minutes. Sprinkle with basil and serve immediately.

Nutritional Info Per Serving (one cup):
Calories:  120
Fat: 4 g
Protein: 18 g
Carbohydrates: 2 g

Steak, Pepper & Tomato Toss

Roasted peppers add a great smoky flavor to any dish.  This recipe makes a easy and simple meal.

3 green and/or yellow bell peppers, each cut into 8 equal wedges
1 tbsp. olive oil, divided
1/2 tsp. sea salt, divided
1 lb. asparagus, tough ends removed
3/4 lb. sirloin steak, trimmed of visible fat and sliced into 1 inch strips
1/2 lb. Roma tomatoes, chopped

1. Preheat oven to 375 degrees. In a large bowl, toss peppers, 1 tsp. of oil and 1/4 tsp. of oil. Spread on a parchment lined baking sheet and bake until tender and slightly blackened, about 45 minutes.
2. Meanwhile, in a bowl, toss asparagus, 1 tsp. oil and remaining 1/4 tsp. salt. Divided among 2 separate parchment lined baking sheets. Bake; turning once, for 30 minutes.

3. In a large skillet, heat remaining 1 tsp. oil on medium. Add steak and saute, stirring occasionally, until cooked through, about 4 minutes.
4. Divide steak, tomatoes and bell peppers among serving plates and toss lightly to combine. Serve with asparagus. Makes 4 servings.

Nutritional Info Per Serving:
Calories: 213
Fat: 8 g
Protein: 22 g
Carbohydrates: 16 g


Planked Salmon with Ginger-Lime Marinade

Grilling salmon on a plank gives a smoky flavor to the fish.  There are many flavor possibilities depending on the type of wood and the marinade or rub used. For the best smoky taste, grill the soaked plank for a few minutes; when it begins to smoke, place the salmon on the plank.

1 untreated cedar or alder plank, approx. 15 x 7 inches
1 (1 ¾ lb.) Salmon fillet, skin on

2 tbsp. Mirin*
1 tbsp. lime juice
1 tsp. soy sauce
1 tsp. dark sesame oil
½ tsp coarse salt
1 tbsp. finely minced green onion (white & light green parts only)
1 tbsp. minced fresh cilantro
2 tsp. minced fresh ginger
2 tsp. minced garlic

1. Rinse plank, place in large pan or sink with water to cover.  Weigh down so plank is completely submerged. Soak at least 30 minutes or up to 12 hours.

2. Combine mirin, lime juice, soy sauce, oil and salt in small bowl until salt is dissolved.  Stir in all remaining marinade ingredients. Place salmon, skin-side down on a large rimmed baking sheet, pour marinade over salmon. Marinate at room temperature 30 minutes.

3. While salmon is marinating, heat grill.  Place soaked plank on grill. Grill plank, covered, over medium-high heat or coals for 2 minutes or until it begin to smoke and crackle. Turn over; grill 2 more minutes or until lightly browned.

4. Remove salmon from marinade; discard marinade. Place salmon on plank. Grill, covered, 10-15 minutes or until salmon just begins to flake. Keep a spray bottle of water nearby in case plank gets too hot & begins to flame. After 10-15 minutes, extinguish flame & continue grilling, adjusting heat if necessary.  Serve salmon on plank.  Makes 5 servings.

*Mirin is a Japanese sweet rice wine. It can be found in the Asian section of the grocery store.

Nutritional Info Per Serving:

Calories: 230
Fat: 9 g
Protein: 33.5 g
Carbohydrates: 0.5 g

Asparagus & Radish Salad

This colorful salad has a delicious soy sauce-vinaigrette dressing. Pair it with grilled shrimp to make a great meal!

Prep Time: 15 minutes


1 pound asparagus, trimmed
2 tbsp. white vinegar
1 tbsp. reduced-sodium soy sauce
2 tsp. canola oil
1 tsp. toasted sesame oil
1/2 tsp. grated fresh ginger
2-3 dashes red chile sauce (optional)
1 bunch radishes (trimmed and cut into wedges)
2 tbsp. finely chopped scallion


1. Fill a medium bowl with ice water and place by the stove. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket.
2. Thinly slice asparagus stalks diagonally, leaving the tips whole. Place in the steamer basket and steam until tender-crisp, about 1 minute. Transfer the asparagus to the ice water. Drain.
3. Combine vinegar, soy sauce, sesame oil, ginger, and chile sauce in a large bowl. Add the asparagus, radishes and scallion; mix well. Makes 4 cups.

Nutrition Info per cup

Calories: 66
Fat: 4 g
Protein: 3 g
Carbohydrates: 7 g

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