• 1 tablespoon olive oil
• 1-1/2 cups quartered lengthwise, sliced zucchini
• 1/4 cup diced onion
• 1/2 cup diced green bell pepper
• 1 can Black Beans, drained, rinsed or 1 1/2 of whatever beans you have on hand, today it was a pinto, kidney, red bean mix I had in the freezer
• 1 can (14.5 oz each) Diced Tomatoes, undrained or half a bottle of bottled tomatoes
• 2 cups cooked brown rice
• salt and pepper to taste
• 1/2 cup shredded Cheddar and Monterey Jack cheese blend

Sautee onion, bell pepper and zucchini in olive oil until tender.  Add all other ingredients except cheese.  Cook until warmed through.  Top with cheese.

Ingredients:
For the eggplant:
1 lb.  eggplant, cut crosswise into ¼-inch thick rounds
1½ tsp. kosher salt
3 slices of wheat bread

1/2 c. freshly grated Parmesan cheese

Pinch of salt
1 tsp. pepper, divided
¾ cup all-purpose flour
2 large eggs
3 tbsp. vegetable oil

For the tomato sauce:
1 (14.5 oz) can diced tomatoes
1 tbsp. extra-virgin olive oil
2 cloves garlic, minced or pressed
¼ tsp. red pepper flakes (or way less, my bottle seems to be very strong so I just used 1/8 tsp and that was almost too much)
¼ cup fresh basil leaves, coarsely chopped
Salt and ground black pepper

4 oz. shredded mozzarella cheese (about 1 cup)

Directions:
To prepare the eggplant, toss the eggplant slices with the kosher salt in a large bowl until combined. Transfer the salted eggplant to a colander and set the colander over the now empty bowl. Let stand until the eggplant releases at least 1 tablespoon liquid, 30-45 minutes. Squeeze the eggplant slices between paper towels (or layers of clean kitchen towels). Press firmly on each slice to remove as much liquid as possible. Wipe off any excess salt.

While the eggplant is draining, place a rimmed baking sheet in the oven and preheat to 425˚ F. Pulse the bread in a food processor or blender to fine crumbs. Transfer the crumbs to a pie plate and mix in the cheese, salt, and ¼ teaspoon pepper; set aside. Wipe out the bowl of the food processor.

Combine the flour in a large zipper lock plastic bag; shake to combine. Beat the eggs in a second pie plate. Place about half of the eggplant slices in the bag with the flour; seal and shake to coat. Remove the slices, shaking off the excess flour. Dip in the eggs, letting the excess run off. Coat evenly with the bread crumb mixture. Set the breaded slices on a plate. Repeat with the remaining eggplant until all the slices are breaded.

Remove the preheated baking sheet from the oven. Add the vegetable oil to the sheet and tilt to coat evenly. Place the breaded eggplant slices on the baking sheet in a single layer. Bake until the eggplant is well browned and crisp, about 30 minutes, rotating the baking sheet after 10 minutes and flipping the slices after 20 minutes. Do not turn off the oven after the slices are baked.

While the eggplant is baking, prepare the tomato sauce. Process about half of the diced tomatoes in the food processor until almost smooth, about 5 seconds. Heat the olive oil, garlic and red pepper flakes in a medium saucepan over medium-high heat, stirring occasionally, until fragrant and the garlic is light golden, about 3 minutes. Stir in the processed tomatoes and the remaining diced tomatoes. Bring to a boil, then reduce the heat to medium-low and simmer, stirring occasionally, until slightly thickened at reduced, about 15 minutes. Stir in the basil and season with salt and pepper to taste.

To assemble the dish, spread ½ cup of the sauce in the bottom of a 2-quart casserole dish. Layer in half of the eggplant slices, overlapping the slices to fit. Spread with another ½ cup of the sauce. Sprinkle with half of the mozzarella. Layer in the remaining eggplant and dot with the remaining sauce, leaving the majority of the eggplant exposed so it will remain crisp. Sprinkle with the remaining mozzarella. Bake until bubbling and the cheese is browned, 13-15 minutes. Cool 10 minutes and serve.

3 c. butternut squash, peeled and diced

olive oil

salt and pepper to taste

4 c. low sodium chicken broth

1/2 c onion, diced

8 oz mushrooms, sliced (2 cups)

1 T garlic, minced

1 c. arborio rice

1 T fresh thyme leaves

1 T fresh sage, minced

1/2 c frozen peas, thawed

1/4 c. shredded fontina or parmesan cheese

2 T chopped walnuts, toasted

Preheat oven to 425*. Toss squash with a little olive oil and season with salt andpepper.  Spread in an even layer on a baking sheet.  Bake until tender, about 25 minutes, stirring every 10 minutes. 

Meanwhile, bring broth to a simmer in a sauce pan over medium heat, keep warm.

While broth is heating, sautee onion in 1T olive oil in a large sauce pan over medium heat for 3 minutes. Add mushrooms and sautee until they start to soften, 5 minutes.  Add garlic and sautee for one more minute.  Add rice and stir to coat with oil and veggies.

Add 1/2 c warm broth, simmer and stir until liquid evaporates. Stir in another 1/2 c of broth, simmer, stir occasionally until almost evaporated.  Continue adding broth in 1/2 c. increments, adding more after previous addition has been absorbed.  Rice is done when its tender but still slightly firm and white in the very center and not chalky.  Add all but last 1/2 c of broth.

Add thyme, sage, peasse and cheese to pan with last 1/2 c of broth.  Stir until cheese melts, 1 to 2 minutes.  Remove pan from heat.  Gently fold in cooked squash and nuts.  Season with salt and pepper.  Serve warm.

1 zucchini, sliced in 1/2″ rounds

1 medium onion, sliced in 1/2″ rounds

1 1/2 tsp olive oil

4 cloves garlic, chopped into slivers

3/4 lb extra lean ground pork

1 c. frozen peas

1 c. frozen corn

1 T paprika

1 red bell pepper, minced

1 med tomato, chopped

1/2 lemon, juiced

1/2 tsp dried sage

1/2 tsp dried thyme

1 oz goat cheese

salt and pepper to taste

Sautee zucchini and onion in oil for 3 minutes.  Add garlic and stir constantly for 1 minute.  Stir in pork, peas, corn, paprika.  Cook 5 more minutes, making sure all ingredients are evenly distributed.  Stir in bell pepper, tomato and lemon juice.  Cover until cooked through and vegetables are tender.  Serve with goat cheese crumbled on top.

Serve with roasted new potatoes.

2 c. broccoli florets

2/3 c. light coconut milk

1 T. tomato paste

3 T. peanut butter

1 tsp ground ginger

4 cloves garlic, minced

1/4 tsp red pepper flakes

1/2 lime, juiced

1 red bell pepper, sliced into thin strips

1 c. bean sprouts

24 medium raw shrimp, peeled, deveined and rinsed

In a bowl combine coconut milk, tomato paste, peanut butter, ginger, garlic, pepper flakes and lime juice.  Whisk with a fork.

Simmer coconut mixture, bell pepper, broccoli and bean sprouts over medium heat for 5 minutes, stirring often to prevent clumping.  Add shrimp and cook for another 2 minutes, flip over and cook for one more minute.  Serve over noodles.

1 medium red onion, diced

2 cloves garlic, minced

2 6oz packages of portabella mushrooms, cleaned and diced

1/2 tsp thyme

1 15oz can chopped tomatoes

salt and pepper to taste

Sautee onions in olive oil until lightly browned, stirring often.  Add garlic and sautee another minute.  Stir in mushrooms and thyme. Continue cooking over high heat until mushrooms have softened and given off their juices.  Add tomatoes and cook until mizture is thick.

Serve over wheat berry, bulgur wheat pilaf or cornmeal polenta.  I used bulgur.

cal: 92, fat: 5g, sat. fat: 1g, carbs: 10g, fiber: 3g, sugars: 5g, protein: 3g, sodium: 238mg, cholesterol: 1g

I also made my own tahini.  It was so much cheaper than buy a large jar that I knew would take me forever to get through.  Sesame seeds are really cheap when you get them from the bulk foods bins.

Hummus

• 1 16 oz can of chickpeas or garbanzo beans
• 1/4 cup liquid from can of chickpeas
• 3-5 tablespoons lemon juice (depending on taste)
• 1 1/2 tablespoons tahini
• 2 cloves garlic, crushed
• 1/2 teaspoon salt
• 2 tablespoons olive oil

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

• 5 cups sesame seeds
• 1 1/2 cups olive oil or vegetable oil

Toast sesame seeds for 5-10 minutes in a pan on the stove top, tossing the seeds frequently with a spatula. Do not allow to brown. Cool for 20 minutes.

Pour sesame seeds into food processor and add oil. Blend for 2 minutes. Check for consistency. The goal is a thick, yet pourable texture. Add more oil and blend until desired consistency.

saute onion, garlic, and carrots (other veggies too if you are adding any) in a skillet with very little olive oil

brown ground turkey in a separate pan, drain and rinse well

combine veggies with turkey, add some tomato sauce and salsa or hot sauce and cook until sauce thickens up a bit.  Add cooked brown rice to mixture.

Gut out bell peppers and add mixture.  Replace tops.  Bake at 350 for 20-25 minutes.

• 1 teaspoon honey
• 1 1/2 cups warm water (110 degrees F/45 degrees C)
• 1 tablespoon active dry yeast
• 1 tablespoon olive oil
• 1 teaspoon salt
• 3 1/4 cups whole wheat flour
• 1 t. italian seasoning

Put the ingredients in the bread machine on the dough setting.  Roll out crust and pre-cook the crust for 5 min at 500 degrees. Then add toppings and cook for an additional 14 minutes at 425.

1/3 c. low sodium soy sauce

2 T honey

1 tsp fresh grated ginger

1/4 tsp crushed red pepper flakes

1 1/4 lb boneless, skinless chicken breasts, chopped into chunks

1 large bell pepper, chopped into chunks

1 small onion, chunked

1/2 a can of chunked pineapple

Whisk together first 5 ingredients and heat in a skillet.  Add chicken and cook through.  Add vegetables and cook until tender.  Drain juices into a small saucepot and thicken with cornstarch (original sauce was too thin).  Serve 1 1/4 c. chicken mixture over 1/2 c. of brown rice.

In 1 1/4c. of chicken mixture there are 161 calories, 1.5g fat, 17g carbs, 21g protein