Baked Cod, Garlic Sauteed Spinach and Baked Fries

Baked Cod with Garlic Spinach and Baked Fries

This is an easy meal, that will be ready to eat about 45 minutes after you put the potatoes in the oven. Meals like this are healthy, easy, inexpensive (especially if you buy frozen fish when it is on sale) and are convenient as the potatoes and fish cook at the same temp, at the same time. Using bagged baby spinach makes this quick. Just don't use pre-chopped garlic from a jar. That tends to be old and bitter.

We talk about planning ahead and making good choices like this on my Make Your Someday Today podcast. When you take the little time to make plans in advance, you are able to save more time, live healtier, lose weight and save money! What a great combination!

You can make this with any white fish (cod, haddock, pollack, flounder are all good choices.) In general, place the fresh (or thawed) fish in an oven safe pan, drizzle a hint of olive and then sprinkle dill, salt and pepper as needed. (Garlic or onion powder are also good options. Another excellent option is Penzey's Sunny Spain.) Bake at 450 for 8-12 minutes, dependingon thickness of the fillets. The fish is done when it begins to flake it you lift an edge with a knife.

Garlicky Sauteed Spinach

Serves 2-4, depending on how much everyone likes spinach.  In our case, this made three servings.

15 ounces baby spinach  

1 tablespoon olive oil

6 large cloves garlic, sliced thin

1. Prepare all ingredients, but don't start cooking this until the fish and potatoes are done. This only takes about 4 minutes once the pan is hot.
2. Heat your non-stick skillet (large, 11-12 inches).  Add olive oil.
3. Add garlic, stir until it begins to brown (1-2 minutes.)
4. Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
5. Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.)  
6. Serve immediately.

Nutritional data:

Calories:       83

Fat:             5.3g

Sat fat:        0.8g

Chol:           0mg

Sodium:   119mg

Carbs:         7.4g

Fiber:          3.4g

Protein:       4.7g

Baked Fries

Serves 4

2 large Russet (baking) potatoes

2 tablespoons oil

Salt and pepper

1. Preheat oven to 450F
2. Wash  potatoes.
3. With skins on, cut potatoes into 1/2" thick fries.
4. Place in bowl. Drizzle oil, toss and season as desired.
5. Place on baking pan and bake for 40-45 minutes. Turn and toss every 15 minutes.
6. After 30 minutes, place the pan with fish in the oven. The fish and fries will finish at about the same time. 
7. When the fish is done, remove from oven and cover with foil to keep warm. Do not cover the fries or they with steam and get soft/soggy. When done, they should be brown and crisp.

Calories:     205

Fat:             7.2g

Sat fat:        1.0g

Chol:           0mg

Sodium:  20.9mg

Carbs:       32.1g

Fiber:          3.4g

Protein:       3.9g

---------------------------------------

My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my "Trevitorial", where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen! 

Crepes and Baked Eggs with Spinach and Feta Cheese

Crepes

From left to right: strawberry, nutella-strawberry, and lemon

Basic Crepe Recipe

Makes 12 crepes

6 oz milk

5 oz beer

1/2 tsp vanilla extract

2 eggs (room temperature)

1 cup all purpose flour

1/8 tsp salt

1.  Put first four ingredients in a large bowl. Using an electric mixer, mix for 30 second. Add the remaining ingredients and mix for another minute, or until thoroughly mixed and smooth.

2.  Cover bowl and refrigerate for at least 2 hours.

3.  Re-whisk the batter just before you begin frying the crepes.

4.  Preheat 10 inch non-stick skillet over medium-high heat. Spray with non-stick spray.

5.  With the skillet off the heat, pour 2 oz (1/4 cup) batter in the center of the skillet. Tip the skillet so that the entire bottom is covered.

6.  Return to heat. When the top begins to dry and the bottom is beginning to brown, flip using a wooden or rubber flipper. The edges will begin to curl away from the pan at this time.

7.  Fry the crepe for another 10 second. The crepe should be be very lightly brown.

8.  Remove from skillet.

9.  Add fillings, fold or wrap and serve -OR- stack with wax paper between layers for later use.

Nutritional data (per crepe, without any filling):

Calories:           64

Fat:                   1.2g

Sat fat:              0.5g

Chol:           36.5mg

Sodium:       43.8mg

Carb:                 9.2g

Fiber:                0.3g

Protein:             2.7g

Possible fillings are endless:

Sweet

A whole banana, sauteed in some butter

Nutella (or peanut butter) and banana

Nutella (or peanut butter) and strawberry

Any other fruits (fresh or canned pie filling) with whipped cream

Lemon juice and powder sugar

Greek yogurt and your favorite fruit

Your favorite jam/marmalade

Savory

Bacon and eggs (with a touch of cheese)

Ham and cheese

Cream cheese and smoked salmon

Shredded chicken and salsa

Thin-shaved beef with horseradish yogurt

Baked Eggs with Feta and Spinach

Baked Egg with Feta and Spinach
Serve 4

4 eggs, separated
1/4 cup crumbled feta cheese
1 teaspoon of your preferred herb blend (I used Penzey's Sunny Paris.)
1 cup (packed) fresh baby spinach, finely chopped
Pepper to taste

1.  Preheat oven to 350F.
2.  Spray oven-safe custard cups with cooking spray (or otherwise grease them.)
3.  With electric mixer, beat egg whites until stiff peaks form.
4.  Gently stir in cheese, spinach and herbs.
5.  Divide between the four cups.
6.  With a spoon, create a small well in the center of the egg white mixture.
7.  Carefully slide a yolk into each well.
8.  Place cups on a baking sheet, and place in oven.  Back 10-14 minutes, until the egg white puffs up and browns. The yolk will be hot and thick, but not solid.

Note: in the picture, I topped the egg with a half tablespoon of Greek yogurt. That was unnecessary, and won't be repeated in the future.

Nutritional data:
Calories:          106
Fat:                    7g
Sat fat:               3g
Chol:           220mg
Sodium:       186mg
Carbs:             1.6g
Fiber:              0.2g
Protein:           9.3g

Alternatives:
Crumbled bacon and finely shredded sharp cheddar
Shedded Swiss and minced mushrooms
Fresh basil, scallion and Parmesan

Uh-oh Smoothies

What happens when the winter chill gets COLD!

A few weeks ago, the air temps in northeast Wisconsin were subfreezing for a few weeks, and then dove down to subzero Fahrenheit numbers and stayed there for 61 continuous hours. Then they warmed back up to subfreezing temps! Woo-hooo!

Many people use a garage fridge to store beverages. You know, things like milk and soda. (And maybe beer.) In addition to beverages, we keep use our garage fridge to store produce, just to save space in the kitchen fridge. We eat a LOT of vegetables and fruits. This gives us the space to prepare several meals at once to make future dinners faster and easier.

(Tip: Frozen clementines and spinach are edible, but not beautifully presentable. When the clementines thaw, their internal texture is a little soggy. The spinach is as limp as if cooked. Like I said, edible...but not pretty.)

But I am a frugal person. What can I do with those food items that are good to eat but not "normal?"

Clementine and Spinach Smoothies!

Serves 2

3 ounces (by weight) Baby Spinach
3 clementines, peeled
1 scoop of protein powder
1 packet of Crystal Light (orange flavor)
1 cup water
1 cup ice (hard to see in that bowl)

1. Place everything in your blender. I use a Ninja Master Prep.
2. Blend until smooth (hence the name!)
3. Pour and enjoy.
4. Don't drink too fast. Smoothies will cause ice cream headaches, too.

Each mug holds about 24 ounce (720ml)

Nutritional data:

Calories:      138

Fat:               1g

Sat fat:        0.3g

Chol:         19mg

Sodium:  74.2mg

Carb:         16.9g

Fiber:          2.9g

Protein:     17.2g

Obviously, the options are almost unlimited. Different fruits, different greens, different powders. Use what you have on hand.

What is your preferred combination of fruits and greens in a smoothie?

Give us your ideas below!

Baked Cod and Wilted Spinach with Parmesan Panko Crumbs

Baked Cod and Wilted Spinach with Parmesan Panko Crumbs
Serves 2

12 ounces cod fillets
2 teaspoons olive oil, divided
2 cloves garlic, mashed and minced
6 cups (9 ounces by weight) baby spinach, torn
1 tablespoon panko bread crumbs
1 teaspoon parmesan cheese

1. Preheat oven to 350.
2. Place fish in a shallow oven-safe dish. Sprinkle with your preferred seasonings (I used Penzey's Sunny Paris and Dill Weed.)
3. Bake for 25-30 minutes or when the fish begins to flake apart. (Start checking for that at 20 minutes.)
4. While the fish is baking, preheat a small non-stick skillet over medium-high heat.
5. Add 1 teaspoon olive oil.
6. When the oil is hot, add the panko crumbs. Toss frequently to prevent burning.
7. Then the crumbs begin to get toast colored, add the parmesan cheese.  Toss to combine and remove from the heat.
8. In the last 5 minutes of the fish cooking, heat a large (10-11 inch) non-stick skillet over medium-high heat. Add the remaining teaspoon of olive oil.
9. When the oil is hot, add the garlic. Let it cook for a minute, and then add the spinach. (If you use a smaller skillet, you will need to do half at a time.
10. Toss the spinach frequently. You want the spinach to wilt, not fry. This will start slowly at first, but when the leaves start collapsing it will finish quickly.
11. Remove the spinach from the heat before all the leaves are wilted. Ideally, only about half the leaves will be soft and wilted when you remove the skillet from the burner. (They will continue to wilt as they sit in the pan.)
12. Add half the spinach to each plate. Top with half the panko-parmesan crumbs. Place half the cod on the plate and serve immediately (this is a dish that will not wait for people to come to the table.)

Nutritional data (for 6 ounces of cod + one portion of spinach):
Calories:       250 (179 cod + 71 spinach)
Fat:             7.3g (2 + 5.3)
Sat fat:        1.3g (0.4 + 0.9)
Chol:    124.7mg (124 + 0.7)
Sodium:   263mg (177 + 90)
Carbs:         4.5g (0 + 4.5)
Fiber:             2g (0 + 2)
Protein:     54.9g (51.8 + 3.1)

Variations:
You can also use haddock, pollack or just about any white fleshed fish
Add crushed red pepper to the spinach
Replace the parmesan cheese with sesame seeds (and replace the olive oil with sesame oil)

Bacon-Spinach Mashed Potatoes

Bacon-Spinach Mashed Potatoes
Serves 6 (approximately 1/2 cup or 4 ounces by weight)

3 medium Yukon gold potatoes, peeled and quartered
1 teaspoon olive oil
3 cloves garlic, smashed and minced
1/4 cup (2.5 ounces by weight) Fage Greek yogurt
2 tablespoon real bacon bits (or 1-2 strips, fried and crumbled)
4.5 ounces (by weight) baby spinach, torn

1. Place potatoes in small pan, covered with water and bring to a boil. Boil until the potatoes are soft, and easily pierced with a fork (8-10 minutes--small dices cook faster).
2. While the potatoes cook, heat a large (10-12 inch) non-stick skillet over medium high heat with the olive oil.
3. When the oil is hot, add the garlic. Let it saute for 1 minute, then add the spinach.
4. Turn the spinach frequently. It is finished when it wilts completely. Remove from the heat.
5. When the potatoes of cooked, drain and place potatoes in a deep bowl.
6. With an electric mixer, whip the potatoes. Add the yogurt and bacon bits.  Mix well.
7. Stir in the spinach and serve.

Nutritional data:
Calories:      93
Fat:            1.6g
Sat fat:       0.5g
Chol:         1.7mg
Sodium:      88mg
Carbs:        17g
Fiber:        1.6g
Protein:     4.7g

Roasted Vegetables:
Choose your preferred veggies (I used fresh crimini mushrooms, bell peppers, Brussels sprouts, and onions.)
Wash all veggies, and lay in a 9x13 pan. Drizzle 3 tablespoons olive oil evenly. Sprinkle with your favorite herbs and spices.
Roast at 450 for about 30 minutes, stirring every 10 minutes.

Nutritional data will vary with your veggies choices. Other options include adding baby carrots, zucchini, butternut squash cubes, potato cubes, cherry tomatoes, whole garlic cloves.

Roast Beef:

Let the roast rest at room temperature for 1-2 hours. Season it as you prefer.
Preheat oven to 325.
Place the roast in a pan.
Bake uncovered, 30 minutes per pound (for medium) or until an instant read thermometer reads 150.

Take it out of the oven, and cover loosely with foil. The roast will continue to cook for another 15-20 minutes.

Tomato, Spinach and Feta Topped Chicken Thighs

Tomato, Spinach and Feta topped Chicken Thighs

Serve 4

1 tablespoon olive oil

Your preferred seasoning (I prefer Penzey's Greek Seasoning)
4 chicken thighs (skin on, and bone in)

Topping:

1 medium onion, finely minced

3 cloves garlic, smashed and minced

2 cups diced tomatoes, or about 16 grape tomatoes, halved.

4-6 ounces of fresh baby spinach
4 ounces white wine
Black pepper to taste
4 tablespoon crumbled feta cheese, divided
8 kalamata olives, sliced

1. Drizzle olive oil over skin side of chicken thighs. Sprinkle seasoning and herbs on, and let rest for 30 minutes (in the fridge.)
2. Preheat a 10-11 inch non-stick skillet over med-high heat (if it has a lid, that will help.)
3. Preheat oven to 350F
4. Lay chicken thighs in skillet, skin side down. Sprinkle additional herbs.
5. Fry until the skin browns (8-10 minutes). Turn over and brown the opposite side.
6. Lay the thighs in an 8x8 baking pan, and bake for 20-30 minutes, or until the internal temperature reaches 165F. (If you insert a sharp, narrow knife into the thickest part of the thigh, clear juices will run out when fully cooked.)
7. Carefully pour any residual grease out of the skillet. Reserve one teaspoon of grease. Do not wash or wipe the skillet clean.
8. The topping will take 15 minutes, so time it accordingly.
9. In the same skillet saute the onion in the reserved teaspoon of cooking grease until translucent (5-6 minutes over medium-high heat.)
10. Add tomatoes, and let cook, undisturbed for 2 minutes.
11. Add the garlic and stir everything together. Cook for one minute.
12. Lay the spinach over the onions and tomatoes. If possible, add all, otherwise just half at a time.
13. If all the spinach fits, pour the wine over the spinach. (If you have a lid, cover the skillet now and reduce the heat to low.)
14. If only half the spinach fit, start with half the spinach and half the wine. When the spinach wilts, add the remaining spinach and wine.
15. To serve, place a chicken thigh on the plate and top with 1/4 of the topping. Add 1 tablespoon feta, and 1/4 of the sliced olives.

Note:  I am providing the nutritional data for the topping only. You can made this with chicken thighs (my preference), or breasts (my wife's preference.)  Skin on, or skin off. Large pieces or small pieces. One thigh (my portion) or three thighs (my college son's portion.) All those options will vary, and to give you the number for what I ate will not mean much to you. But regardless of how much protein you serve per portion, the amount of topping remains unchanged.

Nutritional data for the topping:

Calories:    132

Fat:            7.8g

Sat fat:          2g

Chol:        12.3mg

Sodium:     266mg

Carbs:        8.3g

Fiber:         2.2g

Protein:      3.6g

Creamy Chicken and Spinach Pasta

Creamy Chicken and Spinach Pasta

Serves 4

2 cups warm, shredded cooked chicken (or about 8 ounces)

6 ounces dry pasta, some sort of short variety (penne, rotini, etc)

1 cup frozen peas

1 teaspoon olive oil

1/2 cup Vidalia onion, diced

2 garlic cloves

1 cup (10 ounces by weight) plain Greek yogurt

6 ounces baby spinach

1. Prepare pasta according to directions. When the pasta is done, save 1 cup of the pasta water.
2. Heat the shredded chicken in the microwave (or any other preferred method.) Keep hot.
3. While you are boiling the pasta, in a small non-stick skillet, add olive oil. When hot, add onions. Saute until they are beginning to become translucent (4-6 minutes over medium-high heat.) Add garlic and stir for an additional minute.
4. Add yogurt to the onions and garlic. Stir to combine. If it seems too thick for your preference, add small amounts of the hot pasta water.
5. To quickly and easily thaw the peas, place them in a large colander, and pour the cooked pasta over them. Quickly drain the pasta, and add back to the pasta pot. The pasta does not need to be fully drained.
6. Add half of the spinach.  Top with onion/yogurt mixture and chicken.  Stir to combine.
7. Add remaining spinach.  Toss to combine. The spinach will partially wilt under the surrounding heat of the dish.

Note: You could easily use leftover turkey from Thanksgiving. Simply shred it and reheat in the microwave, or in a saute pan with some broth and a bit (1/4 cup) of gravy.

Nutritional data (each portion is approximately 1 1/4 cups):

Calories:      279

Fat:             7.7g

Sat fat:           2g

Chol:            36mg
Sodium:      130mg
Carbs:       32.5g

Fiber:             3g

Protein:        20g


Note: This was the first time I made this dish. Next time, I will add something with another color, maybe some diced fire-roasted red bell peppers.

Panko Breaded Chicken with Bourbon-Pecan Butter Sauce

Panko Breaded Chicken with Bourbon-Pecan Butter Sauce, served on Garlicky Sauteed Spinach Serves 4

20 ounces chicken (I used boneless skinless chicken breasts)
1 egg white
1 tablespoon water
1/2 cup panko bread crumbs
Seasoning of your choice (I used Penzy's Sunny Spain.)

1. Cut breasts into one inch wide strips.
2. Separate the egg. Throw away the yolk. Add water. Whisk together.
3. Place panko crumbs in a shallow dish. Season to taste
4. Dip breasts in egg wash. Dredge in crumbs on both sides, and set aside.
5. Preheat large (10" or larger) non-stick pan. Add oil.
6. When the oil is hot, carefully lay the chicken in the pan. Let cook until browned, then turn.
7. Total cooking time will be 6-10 minutes.
8. Removed from heat and cover the keep warm.

Nutritional data (5 ounces of chicken only):
Calories:        129
Fat:                0.6g
Sat fat:              0g
Chol:               70mg
Sodium:         147mg
Carbs:            4.8g
Fiber:             0.2g
Protein:        23.6g

Sauce (can be made while the chicken cooks):
1 ounce pecans, crushed
2 ounces (1/4 cup) bourbon (or your favorite whiskey)
1 ounce chicken broth
1 tablespoon butter (unsalted)

1. Place pecans in a small sauce pan over medium-high heat. Toss frequently until getting hot and fragrant (2-3 minutes).  Remove from the pan and set aside.
2. Place bourbon and chicken broth in sauce pan. Bring to a boil.
3. Add butter. Stir until melted.
4. Stir in pecans.

Nutritional data (1 tablespoon sauce):
Calories:        108
Fat:                8.1g
Sat fat:           2.3g
Chol:             7.6mg
Sodium:         3.1mg
Carbs:              1g
Fiber:            0.7g
Protein:         0.8g

Garlicky Sauteed Spinach:
Serves 2
1 bag (9 ounce) baby spinach
4 cloves garlic, sliced thin
1 tablespoon olive oil

1. In the same large saute pan, heat 1 tablespoon olive oil.
2. When the oil is hot, add sliced garlic.  Toss for one minute.
3. Place fresh spinach in pan.
4. Toss repeatedly, until the spinach wilts.

Nutritional data:
Calories:         83
Fat:               5.3g
Sat fat:          0.8g
Chol:               0mg
Sodium:       120mg
Carbs:           7.4g
Fiber:            3.4g
Protein:         4.7g

Place spinach on the plate. Top with 5 ounces (three strips) on the spinach. Drizzle 1 tablespoon sauce over the chicken.

An alternative to the above uses tilapia fillets. Instead of 20 ounces of chicken, use 16 ounces of tilapia (four fillets). Prepare the meal as above.

Panko-Breaded Tilapia

Grilled Sirloin Steak with Warm Barley-Spinach Salad

Grilled Sirloin Steak with Warm Barley-Spinach Salad
Serves 4-5

24 ounce sirloin steak
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 tablespoons red wine (any variety)
Black pepper

Place steak in a Ziploc baggy. Add next four ingredients. Let the steak marinate, turning occasionally, for 1 hour.

While the steak in marinating, prepare the vegetables:
4-6 scallions, sliced thinly
4 ounces fresh mushrooms, sliced thinly
6 baby carrots, halved lengthwise, then sliced thinly
2 stalks celery, halved lengthwise, then sliced thinly
2 cups fresh baby spinach, roughly chopped

About 30 minutes before dinner service, combine:
2 cups water, boiling in a sauce pan
1 cup quick cooking barley

Cover and let cook until the water is mostly absorbed (12-15 minutes, or until the barley is soft and chewy.)

Preheat the grill on high for 5 minutes. Clean grate.
Remove steak from marinade, blot dry.
Season with salt and pepper (if desired.)
Grill over direct medium heat, 7 minutes per side.
Remove from heat and cover loosely with foil while finishing the meal.

While the steak is on the grill, heat a large non-stick skillet over med-high heat.
Add 1 tablespoon olive oil, and all vegetables except spinach
Saute until warm (4-5 minutes) Set aside.

In a large (4 quart) bowl, combine:
Juice of one large lemon
1 tablespoon brown mustard (sweet German mustard works well)
2 tablespoons olive oil
1 teaspoon lemon zest

Set aside.

The barley should be done about the same time as the steak. While the steak rests, place chopped spinach in bowl with dressing. Pour barley over the spinach (if there is water remaining, add it to the bowl.) Stir to combine. Add sauteed vegetables to the barley. Stir to combine.

Slice the steak across the grain, in slices 1/4 inch thick.

This can be made using other steaks or roasts. I will not provide nutritional data for the meat since that will vary based on what you grill.

Nutritional data for 1 cup salad:
Calories:      165
Fat:                   6g
Sat fat:          0.8g
Chol:               0mg
Sodium:     28.4mg
Carbs:        26.5g
Fiber:           3.9g
Protein:       4.1g

A word about the salad recipe. We, as a family, did not really like this recipe. The lemon flavor was too aggressive and masked everything else. My lemon yielded almost 1/2 cup of juice. When I make this salad next, I will use only 4 tablespoons lemon juice. Or I might substitute a vinegar for instead of the lemon juice, letting the lemon zest provide a hint of citrus flavor. (I think balsamic vinegar would work very well.)

A word about the steak. I cooked it to rare, as you can see in the picture. Not everyone like their meat rare, but my family prefers that. If you want it medium-rare, grill it 8-9 minutes on a side. Medium will be 9-10 minutes on a side. As always, the times will be dependent on the heat of the grill and the thickness of the steak. (I don't think a good piece of steak should be cooked more than medium.)

Personal Pizzas, Two Ways

Personal Pizzas, Two Ways

We woke up this morning and decided that we wanted leftover pizza for breakfast. Unfortunately, we didn't have any. But we had some ingredients on hand and I made these. They both start with a 6 inch La Tortilla Factory Wrap. I spread one teaspoon olive oil on each and then added the various toppings.

In the background is the Mushroom, Tomato and Spinach Pizza. I layered, in this order:
4 ounces sauteed crimini mushrooms
6 cherry tomatoes, halved
5 Kalamata olives, halved
1/2 cup baby spinach, chopped
2 tablespoons shredded cheese

In the foreground I have a Mushroom, Onion and Bleu Cheese Pizza. Again, in this order:
1 ounce bleu cheese
4 ounces sauteed crimini mushrooms
1 medium Vidalia onion, sauteed with 2 ounces port wine
1 ounce bleu cheese (I was fortunate to find a mild bleu jack cheese, cut into 1 ounce slices. that made making this pizza easy.)

Sauteing onions with port is also easy. Thinly slice the onion. Heat a non-stick pan and heat 1 teaspoon olive oil. Add onions and cook over medium-high heat until they are getting translucent. Pour port in the pan, cover and cook for another 5-6 minutes, or until very soft.

Bake these pizzas on a pizza stone or other pan, at 375 for about 10-12 minutes, or until the cheese melts.

Nutritional data:
Mushroom, Tomato and Spinach Pizza
Calories:    296
Fat:                21g
Sat Fat:         6.7g
Chol:             30mg
Sodium:      848mg
Carbs:           22g
Fiber:         10.5g
Protein:     14.1g

Nutritional data:
Mushroom, Onion and Bleu Cheese Pizza
Calories:    483
Fat:            29.6g
Sat Fat:      13.4g
Chol:            60mg
Sodium:     464mg
Carbs:       32.2g
Fiber:        10.2g
Protein:       21g

Cheese-Stuffed Portabella Caps

Cheese-Stuffed Portabella Caps
Serves 2

2 large portabella caps
2 tablespoons Greek Yogurt
1 ounce goat cheese (or cream cheese), softened
2 tablespoons shredded cheese (your preference)
1 cup baby spinach, finely chopped
1/4 cup bell peppers, chopped
1/4 cup diced Vidalia onion
1/8 tsp black pepper

1.  Wash mushrooms caps. Remove stem from mushrooms. With a spoon, carefully scrape the gills from the underside of the cap. (This will give you more room for the filling.) Set aside.
2.  Combine remaining ingredients.
3.  Fill mushroom caps.  At this point, the mushrooms can be kept in a refrigerator for several hours, loosely covered.
4.  Preheat your grill in high for 5 minutes.
5.  Reduce heat to medium high, and place mushrooms on the grate. Cover and let them cook for 5-8 minutes. When some juices begin to bubble up around the edges, they are done.
6.  Serve open faced on toasted whole wheat bread, or half a bagel.

Nutritional data:
Calories:     124
Fat:             5.6g
Sat fat:        2.8g
Chol:           16mg
Sodium:     101mg
Carbs:      10.5g
Fiber:         1.9g
Protein:      9.3g

Baked Salmon with Tomatillo Salsa and Spinach-Strawberry Salad

Baked Salmon and Fresh Red Onion-Tomatillo Salsa
Serve 4

Salmon
1 pound salmon fillets (4 pieces)
Spice blend (Penzey's Sunny Paris works very well)

1.  Preheat oven to 375F 
2.  Place salmon in a baking dish. Season.  Bake until done (approximately 16-18 minutes.)
3.  Top with tomatillo salsa

Nutritional data (per one 4 ounce fillet):
Calories:        190
Fat:                  9g
Sat fat:          1.5g
Chol:             70mg
Sodium:         50mg
Carbs:              0g
Fiber:               0g
Protein:          24g

Red Onion-Tomatillo Salsa
Serves 4

While the salmon is baking, mix together:

3 medium tomatillos, diced
1/2 cup red onion, diced
Juice of 1 lemon (2-3 tablespoons)
1 tsp fresh lemon zest

Set aside to let the flavors blend.

Nutitrional data (approximately 1/3 cup portion):
Calories:       46
Fat:             0.5g
Sat fat:           0g
Chol:             0mg
Sodium:         0mg
Carbs:         3.4g
Fiber:          0.8g
Protein:       0.4g

Spinach-Strawberry Salad
Serves 4

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss frequently. The almonds are done when they begin to turn light brown and are fragrant.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Baked Salmon and Barley Pilaf

Baked Salmon with Tomatoes, Mushrooms and Spinach
Serves 4

4 salmon fillets, 4 ounces each
4 ounces fresh mushrooms, sliced
2 medium tomatoes, diced
1 cup (45 g) baby spinach, chopped
1/4 cup (60ml) sun-dried tomato salad dressing (your favorite brand of preference)

1.  Preheat oven to 375F
2.  Spray a 8x8 pan with cooking spray. Lay salmon fillets in the pan.
3.  Mix together all remaining ingredients, and cover the salmon.
4.  Bake for 25 minutes.

Nutritional data:
Calories:      235
Fat:            11.1g
Sat fat:         1.8g
Chol:            70mg
Sodium:      255mg
Carbs:         5.1g
Fiber:          0.8g
Protein:     25.2g

Barley Pilaf
Serves 4 (1/2 cup portions)

1/2 cup uncooked barley (quick cooking type)
1 cup water
4 ounces fresh mushrooms, sliced
1/2 cup frozen peas, thawed
Cooking spray

1.  Bring water to a boil. Add barley, cover, reduce heat to a simmer.  Let simmer for 10-12 minutes, or until the water is absorbed.
2.  Spray a non-stick skillet with cooking spray.  Saute the mushrooms over medium-high heat until hot and soft.
3.  When the barley is done, stir in the mushrooms and peas. Let sit for 5 minutes.

Nutritional data:
Calories:       68
Fat:                0g
Sat fat:        0.2g
Chol:             0mg
Sodium:      9.4mg
Carbs:       15.3g
Fiber:          2.3g
Protein:       2.4g

Raspberry Balsamic Vinaigrette (made for the simple salad in the picture)
Serves 1

1 tablespoon olive oil
2 teaspoons balsamic vinegar
2 teaspoons Penzey's Raspberry Enlightenment
1/4 teaspoon Penzey's Sunny Paris salt-free herb blend

Nutritional data:
Calories:     149
Fat:              14g
Sat fat:           2g
Chol:             0mg
Sodium:      2.5mg
Carbs:         5.8g
Fiber:             0g
Protein:       0.1g

Grilled Shrimp and Strawberry-Spinach Salad

Grilled Shrimp and Strawberry-Spinach Salad
Serves 4

Strawberry-Spinach Salad

In an large bowl, toss together:
6 ounces baby spinach
1/2 cup sliced, toasted almonds
8 ounces fresh strawberries, sliced

To toast the almonds, heat a non-stick skillet over medium-high heat.  Add almonds and saute dry (no oil.) Toss occasionally. The almonds are done when they begin to turn light brown.

Make the dressing:
2 tablespoons lemon juice
2 tablespoons white vinegar
2 tablespoons Splenda (or 5 tablespoons table sugar)
1 tablespoon olive oil
1 tablespoon poppy seeds (optional)

Pour dressing over spinach and strawberries. Toss to coat.

This salad does not make a good leftover salad. The spinach wilts, and the strawberries get mushy. Eat it freshly made.

Nutritional data:
Calories:     142
Fat:           10.5g
Sat fat:           1g
Chol:             0mg
Sodium:       39mg
Carbs:         9.8g
Fiber:          3.5g
Protein:       4.5g

Shrimp
Serves 4 (8 ounce portions)

I used 2 pounds of large shrimp (purchased peeled and deveined for ease of preparation), thawed and put in a Ziplock bag. I added 2 tablespoons olive oil and tossed to coat all shrimp.

I preheated my grill and place a vegetable basket on the grill.  When it was hot, I coated it with canola oil, and put the shrimp in the basket. I lightly seasoned the shrimp with Penzey's Sunny Spain.

I put the lid on the grill, and let them cook for 2 minutes, then stirred them around. I repeated that three time. The shrimp are done when they are white and no longer translucent. (Small shrimp cook faster.)

Nutritional Data:
Calories:     200
Fat:              2g
Sat fat:         0g
Chol:        280mg
Sodium:    270mg
Carbs:          0g
Fiber:            0g
Protein:       38g

Wild Rice, Cheddar and Spinach Pie

 Wild Rice, Cheddar and Spinach Pie

Serves 6

1 tablespoon olive oil
1 cup onion, minced
3 cloves garlic, crushed and minced
1 box frozen, chopped spinach, thawed and squeezed dry
3 cups cooked wild rice
1/2 cup sharp cheddar cheese
3 whole eggs, whisked together
Cooking spray


1.  Preheat oven to 425F.
2.  Heat a non-stick skillet, add the oil. Saute the onions until beginning to brown (about 4-5 minutes.)
3.  Add garlic and spinach. Stir together for 1-2 minutes.
4.  Remove from heat, and put onion/spinach in a large bowl.
5.  Add 3 cups cooked wild rice and cheese.  Stir to mix.
6.  Add eggs, stir until evenly mixed.
7.  Spray a pie pan with cooking spray. Spread mixture into pan, smooth and place in oven for 25 minutes.  When baked, remove from oven and let rest for 5 minutes before serving.

My suggestions for improving/adding flavor:
Replace the cheddar with an equal amount of feta or bleu cheese.
Add Kalamata olive (especially if using feta cheese.)
Add green Spanish olive (especially if using bleu cheese.)
Add bacon or diced smoked ham.
Add jalapenos (especially if keeping the cheddar cheese.)
Increasing the cheese to a full cup.

Nutritional data for the pie as I made it:
Calories:         295
Fat:                  8.7g
Sat fat:             3.1g
Chol:              115mg
Sodium:          114mg
Carbs:            41.7g
Fiber:               3.4g
Protein:          13.2g

Salmon and Spinach Pasta Toss

Salmon Fillets
1 pound salmon fillets (4 ounces each)

Season the salmon with your preferred seasoning.  Heat a non-stick skillet, pan fry until cooked, about 3 minutes per side.

Nutritional data, per serving:
Calories:      190
Fat:               9.0g
Sat fat:          1.5g
Chol:            70mg
Sodium:        50mg
Carbs:            0g
Fiber:             0g
Protein:        24g

Spinach Pasta Toss (makes 6 servings, approximately 1 cup each)

1 tablespon olive oil
1/2 medium onion, minced
Black pepper, dried oregano, and dried basil to preference
3 cloves garlic, crushed and minced
2 cups whole wheat penne pasta
1 cup water
6 ounces V8 (low sodium) juice
2 ounces white wine
4 tablespoons sun-dried tomatoes
6 ounces raw baby spinach
2 tablespoons (6 teaspoons) romano cheese

1.  Heat olive oil in a large skillet (10-12 inches).  Add onion.  Saute for 3-4 minutes over medium-high heat, until it begins to turn translucent.
2.  Add garlic, and spices.  Saute for another minute.
3.  Carefully pour V8, water and wine.  Turn heat up, and bring to a near boil. Add pasta, stir and return to a boil.
4.  When boiling, reduce heat to simmer, cover and let cook for 10 minutes or until the pasta cooked to your preference.
5.  Bring heat back to medium. Add half the spinach.  Toss pasta and spinach until the spinach begins to wilt.  Add remaining spinach, and toss until the spinach is wilted.
6.  Serve, with 1 tsp romano cheese on each portion.

Nutritional data, per serving of the Spinach Pasta Toss:
Calories:      159
Fat:               3.7g
Sat fat:          0.7g
Chol:            1.2mg
Sodium:       120mg
Carbs:         25.6g
Fiber:           4.4g
Protein:        5.7g

Portabella Panini

To make one panini

1 ciabatta roll
1 portabella cap
1/2 ounce goat cheese
1 teaspoon (heaping) sun-dried tomatoes, diced
1 cup baby spinach, chopped a little
1 slice of onion
Cooking spray

1.  Heat your panini pan over medium heat. (I don't have one, but I use my George Foreman grill set to 340F.)
2.  With a spoon, carefully scrape out the gills on the underside of the cap.  This step isn't required, but it will make the mushroom cap have a better texture when cooked.
3.  Spray the pan.  Lay the onion and portabella cap in it.  Turn the cap after 2 minutes.
4.  While that is cooking, slice the ciabatta rolls. Carefully carve out some of the bread from the top and bottom halves.
5.  Spread goat cheese on the bottom half.
6.  When the onions are soft, lay them on bottom half. Top the onions with the portabella.
7.  Spread the sun-dried tomatoes on the portabella.
8.  Fill the top half of the roll with the spinach.
9.  Lay the completed sandwich in the pan or on the grill and place the weight on it or put the lid down.
10.The panini is done when the crust is golden brown and the sandwich is flat.

Options:  Replace the sun-dried tomatoes with fire-roasted peppers.  Use feta cheese or a slice of Swiss instead of goat cheese.  Use arugula instead of spinach.  Add a slice of tomato.  Add avocado.

Nutritional data as made according to the recipe):
Calories:    224
Fat:            3.3g
Sat fat:       1.3g
Chol:        7.5mg
Sodium:   505mg
Carbs:     37.1g
Fiber:        3.2g
Protein:     9.7g

Spinach Pizza

1 Boboli Whole Wheat crust

Mix together, and spread evenly on the crust
1/4 cup sun-dried tomatoes, chopped
2 tablespoons olive oil
2 cloves garlic, crushed/minced

Layer each on top of the crust:
2 ounces shredded mozzarella cheese
1/2 cup (or more) fresh mushrooms, sliced
6 Spanish olives, chopped
6 Kalamata olives, chopped
3 ounces baby spinach, chopped
3 Tablespoons crumbled Feta cheese

Bake t 450 for 10 minutes.  I cut it into quarters for four servings.

Nutritional data (for 1/4 of the entire pizza):
Calories:    362
Fat:            13.8g
Sat fat:            3g
Chol:         11.5mg
Sodium:      656mg
Carbs:        54.4g
Fiber:           9.1g
Protein:      12.1g

Pan-Fried Fish with Spinach and Quinoa

Fish:
Season with your preferred spices. I do not use breading (it keeps the calories down and showcases the fish).  Heat a non-stick skillet and use cooking spray (or 1 tsp olive oil). Lay fish in skillet, turning once. The fish is done when it begins to flake. The time will depend on the type of fish and the thickness. These catfish fillets were 4 ounces, about 3/4 inch thick and took a total of about 6 minutes.

Nutritional data will vary with the species of fish.

Quinoa:
Make 3 servings, 1/2 cup each

1/2 cup dried quinoa
1 cup water

1.  Put quinoa in water.  Bring to a boil. Cover, reduce heat to simmer until the water is absorbed (approximately 15 minutes.)

Nutritional data:
Calories:   111
Fat:            1.8g
Sat fat:       0.0g
Chol:          0.0mg
Sodium:    6.5mg
Carbs:      19.7g
Fiber:         2.6g
Protein:      4.1g

Garlicky Sauteed Spinach:
Serves 2-4, depending on how much everyone likes spinach.  In our case, this made three servings.

15 ounces baby spinach
1 tablespoon olive oil
6 large cloves garlic, sliced thin

1.  Heat your non-stick skillet (large, 11-12 inches).  Add olive oil.
2.  Add garlic, stir until it begins to brown (1-2 minutes.)
3.  Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
4.  Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.)  Serve immediately.

Nutritional data:
Calories:  83
Fat:          5.3g
Sat fat:     0.8g
Chol:          0mg
Sodium:  119mg
Carbs:      7.4g
Fiber:       3.4g
Protein:    4.7g

Mango Spinach Smoothie

Mango Spinach Smoothie

Makes one 24-32 ounce smoothie

1 cup frozen mango
1-2 cups water (depending on what consistency you desire, I use about 1.5 cups)
1 scoop whey protein powder
1 packet Crystal Light (I like classic orange in mine)
2 Tablespoons milled flaxseed (optional, but an important source of omega-3 fatty acids)
3 ounces fresh baby spinach

1.  Place first five ingredients in blender, and blend on high until smooth.
2.  Carefully add spinach, while the blender is running, a small handful at a time, until it is completely incorporated.
3.  Serve.

The above mug is a 28 ounce mug.

Calories:       344
Fat:                8.2g
Sat fat:           1.7g
Chol:              54mg
Sodium:        171mg
Carbs:           46.4g
Fiber:            15.3g
Protein:         27.5g