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Monthly Archives: April 2012

Oven Fried Zucchini Chips with Basil Dipping Sauce

1 cup seasoned breadcrumbs

1/2 cup Parmesan cheese, fresh grated

1/2 teaspoon salt

1/2 teaspoon onion powder

1/8 teaspoon freshly ground black pepper

1/3 cup milk

2 small zucchini cut in 1/4-inch-thick slices

Cooking spray or vegetable/olive oil

 1. Preheat oven to 425° F. Grease a large oven-proof wire rack set on a baking sheet.

2. Whisk together bread crumbs, Parmesan, salt, onion powder and pepper in a medium bowl. Place milk in a separate shallow bowl. Dip zucchini slices in milk then in breadcrumb mixture patting the crumbs on. Place slices on wire rack. Repeat until all are coated.

3. Bake for 30 minutes or until golden brown. Serve immediately with basil dipping sauce if desired.



Basil Dipping Sauce
1/2 cup Sour Cream
3 tablespoons mayonnaise (like Hellmann’s)
3 tablespoons fresh basil, chopped
1 scallion, chopped
1/2 clove garlic
1/2 teaspoon Worcestershire sauce
Kosher salt and ground black pepper

Use a blender or food processor to combine all ingredients except salt and pepper until smooth. Taste and season with salt and pepper as desired.



Hearty Stuffed Peppers


  • 1/2 cup chopped onion
  • cloves garlic, minced
  • teaspoons olive oil
  • 14 ounce can reduced-sodium chicken broth
  • 1 1/2 cups brown rice
  • 1/2 teaspoon dried oregano, crushed
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon paprika
  • 14 1/2 ounce can diced tomatoes, drained
  • 11 ounce can whole kernel corn with sweet peppers, drained
  • tablespoons snipped fresh cilantro
  • green, yellow, and/or red sweet peppers


In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.

Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heater through.

Beef and Barley Stew


  • pounds extra lean beef stew meat, trimmed of excess fat, cut into 1-inch pieces
  • Pepper to taste
  • 1/3 cup all-purpose flour
  • Nonstick cooking spray
  • medium onion, chopped
  • teaspoon minced garlic
  • cup sliced carrots
  • tablespoons snipped fresh parsley
  • 1/2 teaspoon dried thyme, crushed
  • cups fat-free, reduced-sodium chicken broth
  • cup water
  • cups potatoes, peeled and cut into 1-inch chunks*
  • cups sweet potatoes, peeled and cut into 1-inch chunks*
  • cup coarsely chopped roma tomatoes
  • ounces sliced mushrooms
  • 1/2 cup medium barley
  • cup frozen peas


Season meat to taste with pepper and thoroughly coat with flour. In a 6-quart nonstick Dutch oven coated with nonstick cooking spray, cook meat over medium heat until browned, about 5 minutes.

Add onion and garlic, sauteing for several more minutes. Add carrots, parsley, and thyme; saute for 3 to 5 minutes. Add broth and water and bring to a boil, scraping bottom of the pan.

Reduce heat, cover, and simmer for 45 minutes. Add potatoes, sweet potatoes, tomatoes, mushrooms, and barley. Return to boiling; reduce heat and continue cooking, covered, over low heat for 30 to 45 minutes or until the meat and vegetables are tender. Add peas, stirring for one minute.

Grilled Lemon Chicken

Makes: 4 Servings

Prep: 20 mins

Marinate: 1 hr

Grill: 12 mins – 15 mins



4 skinless, boneless chicken breast halves (about 1 1/4 pounds total)

1/2 cup reduced-sodium chicken broth

1 tablespoon finely shredded lemon peel (zest)

1/4 cup lemon juice

1 tablespoon finely snipped fresh lemon thyme or thyme

1/4 teaspoon ground black pepper

2 lemons, halved

Fresh lemon thyme or thyme sprigs, optional


Place the chicken in a resealable plastic bag in a shallow bowl. For marinade, in a small bowl stir together chicken broth, lemon peel, lemon juice, 1 tablespoon thyme, and pepper. Pour over chicken. Seal bag. Marinate in the refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.

Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until no longer pink (170 degrees F), turning and brushing with marinade halfway through grilling. Discard any remaining marinade. Add lemon halves to grill for the last 3 minutes of grilling.

Serve chicken with grilled lemons and, if desired, top with additional fresh thyme.


Stuffed Cabbage Rolls


  • 1 1/2 pound ground beef
  • 3/4 cup raw long grain rice
  • 1 egg, beaten
  • 1 bunch Italian parsley, chopped
  • 4 cloves garlic, minced
  • 1 stick butter, melted
  • 2 tsp Worcestershire sauce
  • 2 tsp salt
  • 1 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 1 large green cabbage, core removed
  • 4 cups beef broth
  • 2 cups water
  • 1 can (28oz) crushed tomatoes
  • 1 yellow onion, sliced
Makes 12 Stuffed Cabbage Rolls

Prep Time: 30 minutes -Cook Time: 1 hour 30 minutes – Total Time: 2 hours


In a large mixing bowl, combine the ground beef, rice, egg, parsley, garlic, salt, black pepper, cayenne pepper, butter, and Worcestershire sauce. Mix very well with your hands, or a wooden spoon, until completely combined. Cover and refrigerate until needed. 

Bring a large pot of water to a boil. Carefully lower the head of cabbage into the water. As the cabbage simmers, the leaves will start to loosen and can be pulled off with a pair of tongs. As each cabbage leaf comes loose, remove it from the simmering water, and into a bowl of cold water. You’ll need about 12 large leaves. Reserve the rest of the cabbage. 

When the cabbage leaves are ready, divide the beef and rice mixture into 12 logs. Place the meat at the bottom of the cabbage leaf (where the stem is the thickest) and roll up, folding in the sides as you roll. The rice will expand, so don’t roll too tightly. In saucepan, stir together the beef broth, water, and tomato, and bring to a simmer over medium-high heat. 

In a large Dutch oven, or other deep roasting pan with a lid, cover the bottom with some of the leftover cabbage leaves. Place in 6 of the cabbage rolls. Top with the onions, and 1/2 of the hot tomato mixture. Top this layer and the last 6 rolls, and the rest of the tomato mixture. Cover with any remaining leftover cabbage leaves. If needed, add water so that the cabbage rolls are covered by about an inch of liquid. 

Cover and bake in a 350 degree F. oven for 1 hour 15 minutes. Remove from the oven, and use a fork to test one of the rolls to see if the rice is cooked. If it needs more time, add more water, cover, and cook for another 15-20 minutes, or until the rice is tender. When done, remove, and let rest covered for 30 minutes before serving.

Swordfish with Tomatoes and Capers


  • 1 cup chopped yellow onion (1 onion)
  • 1 cup chopped fennel (1 bulb)
  • 3 tablespoons good olive oil
  • 1 teaspoon minced garlic
  • 28 ounces canned plum tomatoes, drained
  • 1 teaspoon kosher salt
  • 3/4 teaspoon freshly ground black pepper
  • 2 tablespoons chicken stock
  • 2 tablespoons good dry white wine
  • 1/2 cup chopped fresh basil leaves
  • 2 tablespoons capers, drained
  • 1 tablespoon unsalted butter
  • 4 (1-inch-thick) swordfish fillets (about 2 1/2 pounds)
  • Fresh basil leaves


For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.

 Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.


Pan Seared Scallops with Lemon Wine Reduction


  • 1 1/2 lbs, large dry sea scallops
  • 1/2 cup flour
  • dusting of paprika
  • 1 tbs good olive oil
  • 1 tbs butter
  • juice of 1 lemon
  • 2/3 cup white wine

Scallops Preparation:

  • Using a paper towel, pat scallops dry. Put scallops on a paper towel lined tray or sheet pan to further wick moisture.
  • Put 1/2 cup flour in a bowl and roll scallops individually in flour to coat.  Place on an unlined tray or sheet pan.
  • Heat frying pan and add oil and butter. Heat, on high, until bubbly ( it is okay to see a little smoke).  Add scallops, do not crowd.
  • Dust with paprika.
  • Sear on high heat until golden brown, 3-5 minutes. With tongs, turn scallops and continue to sear until golden brown, 2-3 minutes. DO NOT OVERCOOK- or they will be tough.
  • Remove from pan to a plate and cover.  Scallops will continue to cook.

Lemon Wine Reduction Preparation 

To make a delicious reduction, use the brown bits left in the pan:

  • Turn off heat and add wine and lemon.  Stir up brown bits. Turn heat back on high and let reduce by half.
  • Plate scallops and spoon reduction over them.  Serve immediately.

Cucumber Avocado Spring Rolls




  • Juice from 1/2 lime
  • 2 Tbs. rice bran or canola oil
  • 1 Tbs. rice vinegar
  • 1/2 tsp. Dijon mustard
  • 1/2 tsp. soy sauce
  • 1 tsp. brown sugar
  • 2 Haas avocados
  • 20 rice paper rounds, 6 or 8 inches in diameter
  • 10 green lettuce leaves
  • Leaves from 1 bunch fresh basil
  • Leaves from 1 bunch fresh mint
  • 2 carrots, coarsely shredded
  • 1/2 English cucumber, cut into thin strips


In a small bowl, stir together the lime juice, oil, vinegar, mustard, soy sauce and brown sugar until the sugar dissolves; set aside. 

Halve, pit and peel the avocados, and then cut them into 1/2-inch dice. 

Place a wide, shallow bowl of warm water on a work surface. Lay a clean kitchen towel next to the bowl. Dip 1 rice paper round into the water for a few seconds to soften, then lay it flat on the towel. Dip a second round into the water and lay it directly on top of the first one. Using another towel, pat the top of the rice paper dry. 

Center a lettuce leaf on top of the stacked rice papers. Starting about one-third in from the edge closest to you, arrange a few of the basil and mint leaves in a line across the lettuce. Top with a small row each of the carrot, cucumber and avocado; be careful not to overstuff the roll. Lift the bottom edge of the rice paper up and over the filling and then roll once to form a tight cylinder. Fold in the sides of the rice paper and continue to roll the paper and filling into a tight cylinder. Set aside, seam side down. Repeat with the remaining rice paper and filling ingredients to make 10 rolls. 

Cut each roll in half crosswise and arrange, cut side up, on a platter. Place the sauce alongside for dipping and serve immediately. Makes 20 rolls; serves 8 to 10. 

Cauliflower Fritters

(Makes 8 patties) 

  • Half a large head cauliflower
  • 1 carrot, grated
  • 2 whole eggs
  • ¼ cup flaxseed meal
  • ¼ cup raw, unsalted sunflower seeds
  • ¼ cup hazelnuts, finely chopped
  • ¼ cup fresh parsley, finely chopped
  • 1 tsp lime juice
  • ½ tsp salt
  • 1 tbsp poppy seeds
  • ¼ tsp black pepper
  • 1 tsp fresh thyme
  • ½ tsp ground cinnamon
  • ¼ tsp smoked paprika
  • pinch cayenne pepper


  1. Cut cauliflower into little florets and add to the bowl of your food processor. Process on pulse until cauliflower has texture of large grains of cracked wheat. Transfer to a large mixing bowl.
  2. Add the rest of the ingredients and mix until well combined.
  3. Heat a splash of olive oil in a frying pan and add about ¼ cup of the mixture for each fritter.
  4. Cook three or four fritters at a time for 2 – 3 minutes on each side, until golden brown, then keep warm while you cook the remaining fritters.
  5. Serve warm with a few fresh vegetables or a nice green salad.Image

Green Monster Hummus



  • 1 can chickpeas
  • ¼ cup tahini
  • 1 teaspoon garlic powder
  • 1 -2 tablespoons lemon juice
  • 1 tablespoon Bragg
  • ½ cup water
  • ¼ cup olive oil
  • 1 teaspoon salt
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 2 cups spinach


  1. Pour all hummus ingredients into a food processor and pulse until well-combined.
  2. Scrape down the sides of the food processor bowl and then process until you achieve a fine consistency.
  3. Pour the hummus into a serving bowl and garnish with olive oil, pine nuts, and sliced black olives. Serve with pita bread or your favorite crackers.


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