My Menu Blog

1 1/2lbs. boneless, skinless chicken breast
1/4 tsp. salt
1/4 tsp. pepper
2 tbs. EVOO
7-8 sprigs fresh Italian parsley (rinsed)
1 tsp. Italian seasoning
1/2 cup dry white wine
2 med. yellow squash
1 med. zucchini
1 cup fresh green beans
3 fresh garlic cloves
1 cup matchstick carrots
1 cup pre-diced onions
1 (14.5oz) can diced fire -roasted tomatoes (undrained)

1. Preheat large saute apn on med-high 2-3 min. Season chicken with salt and pepper on plate. Wash hands. Place 1 tbs. oil in pan, swirl to coat.
2. Add chicken to pan, cook 2-3 min. on each side or until browned. While chicken cooks, chop parsley coarsely.
3. Add parsley, 1/2 tsp. of the Italian seasoning  and wine to chicken. Reduce heat to med-low; cover and simmer 6-8 min. or until internal temp. reaches 165 degrees F.
4. Meanwhile, cut squash and zucchini in half lengthwise; then cut into 1/4-in-thick slices. Trim ends of green beans and discard; but beans into 2-in.-long lengths. Chop garlic coarsely.
5. Remove chicken from pan and set aside. Add remaining 1 tbs. oil and 1/2 tsp. Italian seasoning along with garlic, to pan; cook 1 min. Stir in remaining ingredients (except tomatoes); cook 5-7 min., stirring often, or until vegetables begin to soften.
6. Stir in tomatoes; cook 4-5 min. more or until vegetables are desired tenderness.
7. Transfer vegetables to serving dish. Slice chicken, arrange over vegetables, and serve with pasta.

• 1/2 cup sour cream
• 2 1/2 tbsp lime juice
• 1 tsp sugar
• 1/4 tsp chili powder
• 1/4 tsp ground cumin
• 4 boneles, skinless chicken breast halves, cut into strips
• 1 cup sliced green bellpepper
• 1 cup sliced red bell pepper
• 1 small red onion, sliced into thin rings
• 1/2 cup salsa
• 2 tbsp chopped cilantro or parsley
• 8 cups shredded romaine lettuce
• 1/2 cup shredded cheddar cheese

1. in a small bowl, combine sour cream, 1 1/2 tbsp lime juice, sugar, chili powder and cumin andchill until ready to use
2. cook chicken until done, browned
3. sautee bell peppers and onion in same pan 2-3minutes
4. add salsa and heat through
5. stir in remaining lime juice and cilantro/parsley, mix well
6. divide lettuce on 4 plates, top with warm chicken mixture
7. drizzle dressing and top with shredded cheese

• brown rice
• vegetable stock
• shredded cheese
• marinara sauce
• 4-5 sprigs fresh parsley

1. cook rice in stock
2. add sauce and cheese,
3. stir well and serve

• 1/2 cup green onion, thinly sliced
• 1 tsp finely chopped garlic
• 2 tbsp Olive oil
• 1 large red bell pepper, diced finely
• 3 cups tomato, seeded and diced
• 1/2 cup grated parmesan cheese
• 2 tbsp chopped parsley
• 1/8 tsp cayenne pepper
• 1/4 tsp black pepper
• 8 ounces dry linguine or spaghetti

1. cook pasta acording to package directions and drain well,
2. while pasta cooks, sautee onion and garlic in oil until soft
3. add bell pepper and sautee until tender-crisp, about 2 minutes
4. stir in tomato and cook over high heat until juices evaporate
5. stir in cheese, parsley, cayenne and black pepper
6. toss with hot pasta
7. serve immediately or at room temperature

2½ cups fresh bread crumbs
4 garlic cloves, minced
½ cup chopped fresh parsley
6 tbs. grated Parmesan cheese
¼ cup chopped fresh thyme or 1 tbs. dried thyme
2 tsp. grated lemon peel
½ tsp. salt
6 tbs. butter, melted divided
1 salmon filet (3 to 4 lbs.)

1. In a bowl, combine bread crumbs, garlic, parsley, cheese, thyme, lemon peel and salt; mix well.
2. Add 4 tbs. butter and toss lightly to coat; set aside.
3. Pat salmon dry. Place skin side down in a a greased baking dish.
4. Brush with remaining butter; cover with crumb mixture.
5. Bake at ° for 20-25 min. or until salmon flakes easily with a fork.

¼ cup grated parmesan
2 tablespoons chopped parsley
1 tablespoon fresh basil
2 tablespoons fresh bread crumbs
1 ½ teaspoons grainy mustard
2 tablespoons plus 1 teaspoon unsalted butter
salt
fresh ground pepper
2 chicken breast halves with skin on
1 tablespoon oil

1. heat oven to 450 degrees
2. mix first 6 ingredients together,
3. season well with salt and pepper
4. create pocket under skin of chicken, stuff with stuffing mixture, making sure to disperse evenly under skin
5. place in freezer 5 minutes to firm up
6. heat heavy oven proof pan on stovetop until medium-high heat
7. add oil and remaining butter
8. when butter stops foaming, add chicken breasts, skin side down
9. cook one minutes, move careful not to tear skin, cook total of 4 minutes until skin is well browned
10. cook in oven 10 minutes until no longer pink
11. remove from oven and lest rest 5 minutes under foil tented pan

4 boneless skinless chicken breasts
salt
fresh ground pepper
flour to dust
2 tablespoons oil
¼ cup dry white wine
1 clove minced garlic
½ cup chicken broth
2 tablespoons lime juice
1 tablespoon capers
2 tablespoons unsalted butter
fresh lemon slices
parsley to garnish

1. pound chicken between wax paper to flatten to ¼ inch
2. season with salt, pepper and dust with flour
3. add chicken to heated oil
4. sauté 3 minutes then turn
5. sauté 2 more minutes
6. transfer to heated plate
7. drain drippings from pan
8. deglaze pan with wine and minced garlic
9. cook down until liquid is almost gone (2 minutes)
10. add broth, lemon juice and capers
11. return chicken to pan, cook1 minute on each side
12. remove chicken to heated plate
13. add butter, lemon slices until butter is melted,
14. pour over chicken and serve garnished with parsley

4 x 6 oz. Ahi tuna steaks
3 garlic cloves, cut into slivers
Sea salt/ fresh cracked pepper
2 tbsp. Fresh coriander leaves
2 tbsp. Fresh mint leaves
extra virgin olive oil

Tomato herb sauce
4 tbsp. Extra virgin olive oil
sea salt/ fresh cracked pepper
2 garlic cloves, minced
1 small onion, sliced finely
Red chilli flakes
100 ml white wine
4 tomatoes, peeled, seeded, chopped
2 tbsp. Ginger, sliced finely
1 lemon, juiced
2 tbsp. Flat leaf parsley, chopped

1. Preheat oven to 375’f. Make little incisions in the tuna and insert, garlic, mint, and coriander. Season both sides of the steak.
2. Prepare the sauce; remove the cores of the tomatoes, and make a criss-cross incision on the bottom of the tomato. Place tomatoes in salted, boiling water for approx. 1 minute. Remove and place in ice water. Peel the skin off and cut around the tomato discarding the seeds and centre part. Dice the tomatoes.
3. Heat a skillet, add olive oil, add onions, season, and saute for 1 minute. Add the garlic and ginger, season, and saute for 1 minute. Add the wine, and reduce for 1 minute. Add the tomatoes, lemon juice, chillies, and season, cook an additional minute. Put aside.
4. Heat a skillet, add olive oil. Add the tuna steaks and sear each side for 1-2 minutes.
5. Transfer into a casserole dish and top with tomato sauce. Bake in oven for approx. 10- 15 minutes depending on desired temp.
6. Top with fresh chopped parsley, and serve with seasonal veggies.

Carb count; 8 g. per serving

1 tbs. olive oil
1 onion, chopped
½ fennel stalk, cut in ¼” slices
2 small Italian eggplants, sliced
2 cloves garlic, minced
3 cups chicken broth
1 cup canned whole tomatoes, chopped
2 cans (15 oz. each) cannellini, navy or great northern beans
2 tsp. chopped fresh Italian parsley
½ cup chopped escarole
Ground black pepper to taste
Parmesan cheese to taste
Garlic toast and fennel tops for garnish
One roasted pepper cut into strips

1. In large pot over med. heat, combine oil, onion, fennel, carrots, eggplants and garlic and sauté for 5 min.
2. Add broth, tomatoes and beans. Bring to a boil, reduce heat to low and simmer for 20 min.
3. Add the parsley and escarole.
4. Simmer for 5 more min. and pepper to taste
5. Garnish with garlic toast, fennel top, shaved Parmesan cheese and a twist of red pepper.

1 1/4 cups couscous
1/2 cup water or chicken stock
1 tablespoon butter, optional
1 cup coconut milk
1/4 cup chopped cilantro or parsley

1. Bring water and coconut milk to a boil.
2. In a mixing bowl, place couscous, butter and salt and pepper, pour the boiling liquid over and mix well, let sit for 10 minutes.
3. Stir in chopped cilantro or parsley and serve.