My Menu Blog

4 tablespoons olive oil
2 to 3 navel oranges
1 1/2 teaspoons salt
2 large bulbs fennel
2 lbs salmon fillet
6 ounces spinach linguine
1 teaspoon salt

preheat oven to 400 degrees

1. coat 16 X 10 pan with olive oil
2. grate 1 tablespoon orange zest, squeeze fruit to get 1/2 cup juice
3. whisk juice, zest, tablespoons olive oil and salt
4. trim fennel, and mince 2 tablespoons feathery leaves
5. cut fennel bulbs lengthwise into quarters, discard cores
6. slice fennel into thick slices
7. toss in half of juice/zest mixture
8. roast in oven 20 minutes or until golden
9. clear space in center of pan and lay salmon diagonally in pan, skin side down
10. drizzle remaining juice/zest mixture over salmon
11. roast 15 minutes longer
12. while salmon is baking, boil and drain linguine
13. toss pasta in 1 tablespoon olive oil
14. top pasta with salmon and fennel and drizzle with pan juices

4 boneless, skinless chickn breasts
1/2 teaspoon dreid oregano
1/4 cup chopped cucumber
1/4 cup crumbled feta cheese
1 large chopped tomato
8 ounce uncooked pasta
1/4 cup marinated artichoke hearts, drained
1/4 sliced black olives
1/4 cup chopped parsley
salt, pepper, olive oil

dressing
3 tablespoons fresh lemon or lime juice
1/2 cup olive oil;
1 teaspoon dried oregano
1/4 cup minced red onion
cayenne pepper to taste

1. combine all ingredients to make dressing
2. rub chicken breasts with olive oil and sprinkle with herbs
3. cook chicken on skilletuntil cooked through (12-15 minutes)
4. cook pasta according to directions
5. combine all ingredients and toss gently with dressing
6. top with sliced chicken breast

2 lbs zucchini, ends trimmed
1 teaspoon salt
3 egg substitute, lightly beaten
1 small onion, minced
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon hot pepper flakes
7 ounces low-fat monterey jack cheese, grated

1. shred zucchini, salt and let stand in colander to drain for 30 minutes
2. squeeze out extra moisture from zucchini
3. preheat oven to 325 degrees
4. combine all ingredients and pour into greased pie plate
5. bake for 25-30 minutes until golden and well-set

1 lb. cubed boneless, skinnless chicken breast
1 package mushrooms, sliced
1 small onion
minced garlic, to taste
1 cup sour cream
paprika

1. sautee garlic and onion in olive oil
2. add chicken, salt and pepper, cook until done
3. add mushrooms, cook until soft
4. add paprikash and sour cream

serve over egg noodles or brown rice

1 small butternut squash, cube
2 red bell peppers, seeded and diced
1 sweet potato, peeled and cubed
3 yukon gold ptoatoes, peeled and cubed
1 small red onion, quartered
1 tablespoon chopped fresh thyme
2 tablespoons chopped fresh rosemary
1/4 cup olive oil
2 tablespoons balsamic vinegar
salt and pepper

1. preheat oven to 475 degrees
2. combine squash, peppers, potatoes, onion
3. in seperate bowl, combine herbs, vinegar, oil and spices
4. toss veggies in oil mixture to coat, spread on roasting pan
5. roast veggies 35 to 40 minunte, stirring every 10 minutes, unitl browned and cooked through

2 cups cubed peeled eggplant (½ in. cubes)
1 cup cubed sweet red pepper
1 cup cubed green pepper
1 cup cubed zucchini
3 garlic cloves, minced
2 tbs. olive oil
1 large tomato, cut into ½ in. cubes
2 tbs. cider vinegar
1 tbs. dried basil
1 tsp. dried thyme
½ tsp. sugar
½ tsp. salt
¼ to ½ teaspoon coarsely ground pepper
Toasted bread rounds.

1. In large skillet, saute eggplant, peppers, zucchini and garlic in oil for 8 min.

2. Add tomato, vinegar, basil, thyme, sugar, salt and pepper. Cook 4-5 min. longer or until veggies are tender.

3. Cover and refrigerate for 4 hours.

1 med. green or yellow pepper, julienned
1 small onion, julienned
½ cup fat-free Italian salad dressing
½ tsp. Italian seasoning
2 cans (14 ½ oz. each) diced tomatoes, drained
1 ½ lbs. fresh or frozen cod fillets, thawed

1. In large skillet, cook green pepper, onion, salad dressing and Italian seasoning for 5 min. or until veggies are tender.

2. Stir in the tomatoes; add fillets. Bring to boil.

3. Reduce heat, cover and simmer 10 min. or until fish flakes easily with a fork. Serve with a slotted spoon.

1 large green pepper, julienned
1 large sweet red pepper, julienned
1 cup sliced red onion
1 garlic clove, minced
½ cup fat-free Italian salad dressing, divided
1 lb. red. fat turkey kielbasa, sliced
1 tbs. red. sodium soy sauce

1. In wok or skillet, stir-fry the pepper, onion, and garlic in ¼ cup salad dressing for 5 min.

2. Add sausage and remaining dressing; stir fry 8-10 min. or until sausage is heated through and veggies are crisp-tender. Sprinkle with soy sauce.

1 tbs. cornstarch
¾ cup orange juice
¼ cup honey
3 tbs. red. sodium soy sauce
¼ tsp. ground ginger
2 cups sliced celery
1-½ cups sliced carrots
4 tsp. olive oil
1 lb. boneless skinless chicken breasts, cut into ½ strips.
¼ cup coarsely chopped peanuts
Whole grain brown rice.

1. Prepare rice.

2. In a small bowl, combine the first five ingredients until smooth. Set aside.

3. In a wok or skillet, stir-fry celery and carrots in 2 tsp. oil until crisp tender. Remove and keep warm.

4. Stir fry chicken until no longer pink.

5. Return veggies to pan, stir in OJ mixture and add to the pan. Bring to a boil.

6. Cook and stir 2 min. until thickened. Sprinkle with nuts. Serve over rice.

2 tsp. papkrika
1 tsp. dried thyme
½ tsp. salt
¼ tsp. ground nutmeg
¼ tsp. garlic powder
1/8 to ¼ tsp. cayenne powder
1 tbs. olive oil
1 lb. uncooked medium shrimp, peeled and deveined

1. In large skillet, saute the paprika, thyme, salt, nutmeg, garlic powder and cayenne in oil for 30 sec., stirring constantly.

2. Add shrimp, saute for 2-3 min. or until shrimp turn pink, stirring occasionally.