Chili's Cajun Chicken Pasta

Adapted from the September/October 2019 issue of LDS Living Magazine.

The original recipe required the use of multiple pans (who has time for that?) and gave directions for seasoning and sautéing full chicken breasts before slicing them up and topping the pasta.  Hello, I've got a family of six--it's a lot easier to cut everything up and toss it together.  Another confession: I only sort of measured things.

We were big fans of this recipe, and my husband kept telling me how much he liked it.  It's got a good amount of spice and a creaminess that mellows it out just enough.  The tomatoes add a perfect brightness, not only in color but in flavor.

16 oz uncooked short-cut pasta (penne, rotini, etc.)

1-2 boneless skinless chicken breasts, cut into 1/2-inch chunks

4 tsp Cajun seasoning

1-2 Tbs. olive oil

1-2 Tbs. butter

3 cups half-and-half

1/2 - 1 tsp lemon pepper seasoning

1 tsp ground black pepper

1/2 tsp garlic powder

3 roma tomatos, diced

1/2 cup shredded Parmesan cheese

Cook pasta according to package directions.

Meanwhile, toss chicken with Cajun seasoning.  Sauté chicken in olive oil over medium heat until cooked through.  Remove from pan and set aside.

Add butter, half-and-half, lemon pepper, black pepper, and garlic powder to pan and bring to a low boil, scraping up any bits left from the chicken.  Reduce heat and simmer until silently thickened (about 10 minutes).  Stir in parmesan cheese until melted.

Drain pasta and add it to the sauce.  Add chicken and tomatoes.  Toss to coat.  Top with more parmesan cheese if desired.

Notes:

- I used a 5-quart sauté pan.

- May use 1 1/2 cups milk + 1 1/2 cups cream in place of half-and-half.

- Use whatever tomatoes you want, totaling about 1 cup (or your preference).
- The original recipe called for 1 tsp salt.  We prefer to salt our foods at the table, so I left it out.  If you really want to add salt to the recipe itself, add it with the other seasonings and start with 1/2 tsp.

Pizza Dough & Sauce

From Todd Wilbur's A Treasury of Top Secret Recipes, pages 281-282 and 438-439.

This is a combination of the California Pizza Kitchen crust and the Pizza Hut sauce, and it's delicious!  Make sure you start the night before so the dough has enough time to rise.

Our cheese got a little overcooked, but it was still yummy!

Prep: 20 minutes + rising/resting (4-5 hours and overnight) / Cook: 10-12 minutes
Yield: one 10" pizza


CPK Crust:
1/3 cup + 1 Tbs. warm water (105-115F)
3/4 tsp. yeast
1 tsp. sugar
1 cup bread flour
1/2 tsp. salt
1 1/2 tsp. olive oil

Start the day before you plan to serve the pizza.  In a small bowl or measuring cup, dissolve the yeast and sugar in the warm water.  Let it sit for 5 minutes until the surface of the mixture turns foamy.

Sift together the flour and salt in a medium bowl.  Make a depression in the flour and pour in the olive oil and yeast mixture.  Use a fork to stir the liquid, gradually drawing in more flour as you stir, until all the ingredients are combined.  When you can no longer stir with a fork, use your hands to form dough into a ball.  Knead the dough with the heels of your hands on a lightly floured surface for 10 minutes, or until the texture of the dough is smooth.

Form the dough back into a ball, coat it lightly with oil, and place in a clean bowl covered with plastic wrap.  Keep the bowl in a warm place for about 2 hours to allow dough to double in size.  Punch down the dough and put it back into the covered bowl and into your refrigerator overnight.

Take the dough from the refrigerator 1 to 2 hours before you plan to build the pizza so that the dough can warm up to room temperature.

Form the dough into a ball and roll out on a floured surface until very think and 10" in diameter.  Put your pizza crust on a baking sheet or pizza pan, spread with sauce and toppings of your choice, and bake at 500F for 10-12 minutes or until the crust is light brown.

PH Sauce:
1 can tomato sauce (15 oz)
1/4 cup water
1 tsp. sugar
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp. dried thyme
1/4 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. ground black pepper
1 bay leaf
Dash onion powder
1/2 tsp. lemon juice

Combine all ingredients in a small saucepan over medium heat.  Heat the sauce until it starts to bubble, then reduce the heat and simmer, covered, for 30-60 minutes until it reaches the desired thickness.  When sauce has cooled, store it in the refrigerator in a tightly sealed container.

Notes:
- I kneaded my dough on a lightly floured Silpat-type silicone baking mat, and it was awesome!  The dough is somewhat sticky at first and stuck to my hands, but by the end of the 10 minutes, it was a smooth ball, and neither my hands nor the mat had any stray dough on them.
- The second time we made this pizza, we cooked it at 485 or 490 to keep the cheese from scorching, but the crust didn't get quite as crispy.  Just play around with it to find what you like.
- I have used the pizza sauce without allowing it to cool down, so don't worry if that's what you have to do, too!
- The sauce makes enough for a few pizzas, depending on how much sauce you like.

Chicken Apple Sausage Couscous

Adapted slightly from Mel's Kitchen Cafe.

Serves 4-6.

1/3 cup pine nuts
1/2 yellow onions, diced
1 Tbs. extra virgin olive oil
12 oz. precooked chicken apple sausages, chopped
1/2 tsp. pepper
1/2 tsp. dried thyme
1/2 tsp. cumin
1/2 tsp. ground coriander
1/2 tsp. curry powder
1 cup low-sodium chicken broth, divided, + additional if cooking couscous in broth instead of water
1/3 cup dried cranberries, roughly chopped
1 cup uncooked couscous

Cook couscous according to packaged directions.

Meanwhile, in a large skillet, toast pine nuts over medium-low to medium heat, tossing frequently, until golden.  Remove nuts to a small bowl.

In the same skillet, heat the olive oil over medium heat until shimmering.  Add onions and cook, stirring occasionally, for about 4 minutes, or until they begin to turn translucent.  Add the sausage and brown lightly, about 2-3 minutes.  Add 1/3 cup broth and the pepper, thyme, cumin, coriander, and curry powder; stir to combine.  Simmer until most of the liquid has evaporated or been absorbed; the mixture will still be somewhat wet.

Add the cranberries and remaining broth (2/3 cup).  Simmer for 2-3 minutes until cranberries are heated through and a bit softened.  Stir in the cooked couscous; simmer for another 2-3 minutes until the liquid is mostly absorbed but the couscous is not dry.

Top with pine nuts.

Mexican Chicken Pizza with Cornmeal Crust

Adapted from Eat Better America 2012 calendar.

Crust:
1 1/2 cups all-purpose flour
1 Tbs. sugar
1 1/4 tsp. regular active dry yeast
1/4 tsp. coarse salt (kosher or sea)
3/4 cup warm water
1 Tbs. olive oil
1/3 cup yellow cornmeal
Additional cornmeal

2 cups shredded Mexican cheese blend
1 1/2 cups shredded cooked chicken breast
1 can (14.5 oz) fire-roasted diced tomatoes
1 tsp. ground cumin
1 tsp. smoked paprika
1/4 tsp. chipotle chile powder (regular or Mexican varieties are good, too)
1/2 tsp. oregano
1/2 medium yellow bell pepper, chopped
1-2 sliced green onions
1/4 cup chopped fresh cilantro
1 avocado, diced
Sour cream

Heat oven to 450F.  In a medium bowl, mix 3/4 cup flour, sugar, yeast, and salt.  Stir in warm water and oil.  Beat with electric mixer on low speed for 30 seconds.  Beat on high speed for 1 minute.  Stir in 1/3 cup cornmeal and remaining flour to make a soft dough.

On lightly floured surface, knead dough until smooth and elastic, about 5 minutes.  Cover; let rest for 10 minutes.

Meanwhile, mix chicken with cumin, paprika, chile powder, oregano, and the juice from the tomatoes.

Spray a large cookie sheet with nonstick spray; sprinkle with additional cornmeal.  On cookie sheet, press dough into 10x14" rectangle; prick with fork.  Bake 8-10 minutes or until edges just begin to turn brown.

Sprinkle with 1 cup of the cheese blend.  Top with chicken, tomatoes, bell pepper, and green onions.  Sprinkle with remaining cheese.  Bake 6-8 minutes longer or until cheese is melted and edges are golden brown.  Top with cilantro, sour cream, and avocados.

Honey & Spice Baked Chicken

Adapted slightly from Simple & Delicious (Dec./Jan. 2012), page 21.

Prep: 5-10 min. / Cook: 25-30 min.
Serves: 8

3 tsp. garlic powder
3 tsp. chili powder
1 tsp. salt
1 1/2 tsp. ground cumin
1 1/2 tsp. paprika
1/4 tsp. cayenne pepper
8 boneless skinless chicken breasts (5 oz. each)
6 Tbs. honey
2 tsp. cider vinegar

Combine first six ingredients; rub over chicken.  Transfer to a greased 10x15" baking pan.  Bake at 375F for 25-30 minutes or until juices run clear.

Combine the honey and vinegar; baste over chicken during the last 10 minutes of cooking.

BBQ Pulled Pork Sliders

From Better Homes and Gardens Skinny Slow Cooker (2012), page 23.

Prep: 30 min / Cook: 9-10 hours (low) or 4.5-5 hours (high), plus 1 hour (low)

1 (2 1/2-3 lb) boneless pork shoulder roast, trimmed
1 cup chopped onion
3/4 cup chopped green bell pepper
1 tsp. dried thyme, crushed
1/2 tsp. dried rosemary, crushed
1/2 cup chicken broth
1 cup balsamic vinegar
3/4 cup ketchup
1/3 cup packed brown sugar
1/4 cup honey
1 Tbs. Worcestershire sauce
1 Tbs. Dijon mustard
1 clove garlic, minced or pressed
1/2 tsp. ground black pepper
1/4 tsp. salt
20 cocktail-size whole grain hamburger buns or small round dinner rolls, split and toasted
Deli coleslaw
Coarsely chopped sweet or dill pickles

If necessary, cut meat to fit in a 3 1/2 or 4 quart slow cooker.  In cooker, combine onion and bell pepper.  Add meat; sprinkle with thyme and rosemary.  Pour broth over meat.  Cover and cook on low-heat setting for 9 to 10 hours or on high-heat setting for 4 1/2 to 5 hours.

Meanwhile, for the barbecue sauce, in a medium saucepan, combine vinegar, ketchup, brown sugar, honey, Worcestershire sauce, mustard, garlic, black pepper, and salt.  Bring to a boil; reduce heat.  Simmer, uncovered, for 20 to 25 minutes or until slightly thickened, stirring occasionally.

Transfer meat to a cutting board.  Using two forks, pull meat apart into shreds, discarding fat.  Strain vegetable mixture, discarding liquid.  Return shredded meat and strained vegetables to cooker.  Stir in barbecue sauce.  Cover and cook on low-heat setting for 1 hour.

To serve, spoon meat mixture onto bun bottoms.  Top with coleslaw and chopped pickles.  Add bun tops.

Notes:
- The only "pork shoulder" I could find was a boneless pork shoulder butt roast, which ended up being about half fat (I'm serious).  I may try this with a different cut of pork next time so I actually get a decent amount of meat.  As my husband pointed out, really fatty cuts of meat like that are great for slow barbecuing, but I had to cut off so much of it so it wasn't drowning our food in so much grease.
- We bought 10 medium-sized Telera rolls, which were a little chewier than regular buns, but not too chewy.  We'll probably only use 7 or 8 by the time we finish the leftovers.
- This is terrible, but I don't really know how many quarts my slow cooker holds.  Ha!
- I have something against buying coleslaw and other mayo-based products at the grocery store deli.  I bought a bag of shredded coleslaw vegetables (cabbage and carrots) from the produce section and mixed up the following sauce, combining a Bobby Flay recipe with an Emeril recipe: 3/4 cup mayonnaise, 2 Tbs. sugar, 1 tsp. celery seed, 3 Tbs. apple cider vinegar, 1 Tbs. Dijon, dash cayenne pepper, salt, and freshly ground black pepper.

Nutrition Facts (if making 20 sliders):
1 slider = 320 calories, 14 g total fat (4 g saturated fat), 44 mg cholesterol, 487 mg sodium, 34 g carbohydrate, 1 g fiber, 13 g protein

Pork Chops with Apricot Glaze

Adapted from Healthy Cooking (Aug./Sept. 2011), page 52.

Prep: 5 min. / Cook: 15 min.
Serves 6.

6 boneless pork chops (6 oz each)
1 1/2 tsp. ground ginger
1/2 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. pepper
1 cup apricot preserves or jam
2 Tbs. hoisin sauce
1/2 tsp. red pepper flakes (or less if you like things milder)
3 Tbs. chopped peanuts
Thinly sliced green onions

Combine ginger, salt, garlic powder, and pepper; rub over pork chops.

Heat apricot preserves, hoisin sauce, and red pepper flakes until preserves melt; set aside 1/2 cup.

Grill pork over medium heat for 5-6 minutes on each side or until 160 degrees, basing with sauce.  Brush with reserved sauce; sprinkle with peanuts and onions.

Notes:
- The original recipe says to grill the pork covered, but it came out great without covering it.

Quick Fettuccine Cacciatore

From Kraft Food & Family (Spring 2006).

Prep: 10 min / Cook: 15 min
Serves: 4-6

8 oz fettuccine, uncooked
2 tsp. vegetable or canola oil
1 lb. boneless skinless chicken breasts, chopped
1 cup sliced green or red bell peppers
1 cup sliced mushrooms
1 can (14.5 oz) diced tomatoes, undrained
1/4 cup Italian dressing
1/4 cup shredded mozzarella cheese
1/4 cup shredded parmesan cheese
1/4 cup chopped fresh basil leaves

Cook pasta as directed on package.  Meanwhile, heat oil in large skillet on medium-high heat.  Add chicken; cook and stir until no longer pink.  Add peppers; cook 3 minutes, stirring occasionally.

Stir in tomatoes, mushrooms, and dressing.  Reduce heat to medium-low; simmer 5 minutes or until chicken is cooked through.

Toss pasta with chicken mixture.  Sprinkle with cheese and basil.

Notes:
- I chose to use no-salt added tomatoes and pureed them slightly.

East-West Grilled Pork Tenderloin

From Weber's Real Grilling.

Serves: 4
Prep time: 15 minutes / Total grilling time: 15 to 20 minutes

Sauce
1 Tbs. dark sesame oil
1/2 cup diced yellow onion
1/2 cup cola
1/2 cup ketchup
2 Tbs. soy sauce
2 Tbs. fresh lemon juice
1 tsp. granulated garlic or 1/2 tsp. garlic powder
1 tsp. dried oregano
1/2 tsp. dry mustard
1/2 tsp. Tabasco sauce

2 pork tenderloins, 1 lb. each
2 Tbs. dark sesame oil
Kosher salt
Freshly ground black pepper

Allow the tenderloins to stand at room temperature for 20 to 30 minutes before grilling. Trim any excess fat and silver skin from the tenderloins and coat them evenly with the sesame oil. Season generously with salt and pepper.

In a medium saucepan over medium heat, warm the oil. Add the onion and cook until the onion begins to brown, 4 to 5 minutes, stirring occasionally. Add the remaining sauce ingredients and simmer for 5 to 10 minutes. Remove from the heat.

Prepare the grill for direct cooking over medium heat (350° to 450°F).

Brush the cooking grates clean. Grill the tenderloins over direct medium heat, with the lid closed as much as possible, until well marked on two sides, about 5 minutes, turning once. Brush the tenderloins with a thin coating of the sauce and continue to grill until the pork is barely pink in the center, 10 to 15 minutes, turning and basting with the remaining sauce every 5 minutes. Let rest for 3 to 5 minutes before slicing on the bias. Serve warm.

Mango Barbecued Jerk Chicken Thighs

From Healthy Cooking (June/July 2011), page 56.

Prep: 20 min + marinating / Cook: 20 min
Yield: 4-6 servings

This chicken is absolutely delicious!  It is so tender and full of bold, yummy flavors, even without adding the extra barbecue sauce.  My two-year old (who doesn't typically devour meat) asked for seconds.

2 Tbs. orange juice
1 1/2 tsp. lime juice
1 1/2 tsp. olive oil
1 Tbs. Caribbean jerk seasoning
1 clove garlic, minced
1 lb. boneless skinless chicken thighs

Barbecue Sauce:
3 Tbs. mango chutney
1 1/2 tsp. lime juice
1 1/2 tsp. honey
1 tsp. Dijon mustard
1/4 tsp. Chinese five-spice powder
1/4 tsp. minced fresh ginger root
1 Tbs. minced fresh cilantro
1 1/2 tsp. sesame seeds, toasted
1 tsp. grated orange peel

In a large resealable plastic bag, combine orange juice, lime juice, olive oil, jerk seasoning, and garlic; add the chicken.  Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.

For barbecue sauce, combine chutney, lime juice, honey, mustard, five-spice powder, and ginger; set aside.  In another small bowl, combine cilantro, sesame seeds, and orange peel; set aside.

Drain and discard marinade.  Broil chicken 4-6" from heat for 7  minutes.  Turn and broil for 6 minutes.  Divide barbecue sauce, using half to baste chicken and saving the rest for serving.  Broil 3-5 minutes longer or until chicken juices run clear.  Place on a serving dish and sprinkle with cilantro mixture.  Serve with remaining sauce.

Notes:
- I used Jamaican jerk seasoning; I'm not sure if there's a difference.

Nutrition Facts:
- 1 chicken thigh = 232 calories, 9 g fat (2 g saturated fat), 76 mg cholesterol, 297 mg sodium, 14 g carbohydrate, trace fiber, 21 g protein

Skillet Ziti with Chicken and Broccoli

Adapted from Simple and Delicious (Feb./March 2011, page 30).

Prep: 20 min / Cook: 20-30 min.
Yield: 4-6 servings

1 lb. chicken, cut into short 1/4" strips
1 Tbs. butter
1 Tbs. olive oil
1 small onion, diced
1 clove garlic, minced
1/4 tsp. crushed red pepper flakes
1/4 tsp. dried oregano
2 cups reduced-sodium chicken broth
1 cup fat-free milk
2 1/2 cups uncooked ziti (I used mini)
1 bunch broccoli, cut into florets
1 red bell pepper, roasted and chopped or julienned*
1/2 cup grated Parmesan cheese
Salt and pepper to taste

Sprinkle chicken with salt and pepper, if desired.  Saute in a large skillet in butter until no longer pink.  Remove.

In the same skillet, saute onion in olive oil until tender.  Add garlic, pepper flakes, and oregano; cook 1 minute longer.  Stir in broth and milk; bring to a boil.  Add ziti; cover and cook 7-8 minutes or until ziti is tender, stirring occasionally.  Add zucchini and red peppers during last 5 minutes of cooking.

Return chicken to skillet; heat through.  Sprinkle with cheese.  Season with salt and pepper to taste.

*Brush bell pepper with olive oil and season with salt and pepper.  Roast in a 375F oven for about 15-20 minutes, rotating about every 5 minutes.  Allow to cool slightly before removing stem, seeds, skin, etc.

Notes:
- You can buy jars of roasted red peppers if you don't want to roast it yourself.  The original recipe called for 1 cup.
- The "sauce" is a little thin, but it really didn't bother me.  I don't think it was supposed to be a sauce in the sense that Alfredo and marinara are--you know, thick and obviously there.

Sensational Spiced Salmon

Adapted from Healthy Cooking (Dec./Jan. 2011), page 63.

Prep/Total Time: 25 min
Yield: 4 servings

This is one of the easiest salmon recipes we've tried so far, and it just happens to be delicious, too.  The blend of sweet and savory seasonings is amazing.

2 Tbs. brown sugar
4 tsp. chili powder
2 tsp. grated lemon peel
3/4 tsp. ground cumin
1/4 tsp. salt
1/4 tsp. ground cinnamon
4 salmon fillets (4 oz each)

Combine the first six ingredients; rub over salmon (both sides if fillets are skinless).  Place in a single layer in a greased baking dish coated with cooking spray.  Bake, uncovered, at 350 for 15-20 minutes or until fish flakes easily with a fork.

Nutrition Facts:
1 fillet = 244 calories, 13 g fat (3 g saturated fat), 67 mg cholesterol, 196 mg sodium, 9 g carbohydrate, 1 g fiber, 23 g protein

Notes:
- All I changed from the original recipe was the amount of salt; I'm always reducing it.
- I used two frozen salmon fillets from Costco and cut the rest of the ingredients in half (even though I'm sure the fillets were more than 4 oz each).

Curried Tofu with Rice

Adapted from Healthy Cooking (Feb./March 2011), page 61.

Prep: 10 min / Cook: 20 min

Yield: 4 servings

1 pkg (12.3 oz) extra-firm tofu, drained and cubed
1 tsp. seasoned salt
1 Tbs. canola oil
1/4 cup diced onion
1 clove garlic, minced
1 can light coconut milk
1/2 cup minced fresh cilantro
3 tsp. curry powder
Cooked rice (brown is best)
Salt and pepper to taste

Sprinkle tofu with seasoned salt.  In a large nonstick skillet, saute tofu in oil until golden.  Remove; keep warm.  Add mushrooms to skillet and saute until lightly browned but not completely cooked.  Remove and set aside with tofu.

In the same skillet, saute onion and garlic until tender.  Stir in the coconut milk, cilantro, curry, salt, and pepper.  Bring to a boil.  Reduce heat; simmer, uncovered, for 4-5 minutes or until sauce is slightly thickened.  Stir in tofu and mushrooms; heat through.  Serve with rice.

Notes:
- Consider adding vegetables, like carrots, potatoes, or zucchini.  If you're not trying to make a meatless meal, adding cubed chicken would be good, too.  My son really liked shredded coconut and chopped hard-boiled egg on top of his.
- Originally, the recipe called for 3 cloves garlic, minced.  That's a bit much for me; in fact, the last time I made it, I didn't add any garlic.

Shrimp Curry

From Grandma Wayman.

Prep: 5 min. / Cook: 15 min.
Yield: 4-6 servings

2 cans shrimp OR about 1/2 lb. fresh or frozen cooked shrimp
1 Tbs. chopped onion
1 Tbs. butter
1 can cream of chicken soup
1/2 cup milk (approx.)
1 Tbs. curry powder, or to taste

If necessary, thaw and devein shrimp.

Lightly brown onion in butter.  Add soup, milk, and curry powder.  Then add shrimp; heat through.

Serve over rice.

Optional toppings:
Golden raisins
Almonds
Chopped, boiled egg
Green onion
Shredded coconut
Mango
Crisp, crumbled bacon

Notes:
- I rehydrate about 1 to 1 1/2 tsp. dried minced onion in some hot water, then measure from there.
- My grandma's written recipe wasn't super specific on a lot of things (when you cook as long as she did, you just get a feel for things), so I make it with the measurements my mom guessed it (she doesn't measure things in this recipe either).
- The recipe my aunt wrote out also includes flour (add after onion browns) and dry mustard (add with curry powder)--no measurements specified.
- Do not overcook shrimp--it will turn rubbery!

Sesame Shrimp and Rice

Adapted from Simple & Delicious (Aug./Sept. 2010), page 51.

Prep./Total Time: 10 min.
Yield: 4-5 servings

2 (8.8 oz) pkgs. ready-to-serve long grain rice
1 1/2 - 2 cups fresh or frozen snow peas, thawed
2 green onions, sliced
1 tsp. canola oil
1 lb. cooked medium shrimp, peeled and deveined
1 (8 oz) can pineapple tidbits, drained
1 (11 oz) can mandarin oranges, drained
1/3 cup sesame ginger salad dressing
3 Tbs. slivered almonds, toasted

Microwave rice according to package directions.  Meanwhile, in a large skillet or wok, stir-fry snow peas and onions in oil for 1 minute.  Add the shrimp, pineapple, oranges, and salad dressing; cook until heated through and vegetables are crisp-tender.

Notes:
- I debate whether I'd include the pineapple next time or not.  If I do, I think I'll use even less than I did this time--it just seemed to make it a little too sweet.
- Be careful not to overcook your shrimp or it will be rubbery.

Potluck Sloppy Joes

Adapted from Healthy Cooking (Aug./Sept. 2010), page 31.

Serves: 4-5

1 lb. lean ground turkey
1 celery rib, chopped
1/4 medium onion, diced
2/3 large red pepper, diced
1/2 cups ketchup
2/3 (8 oz) can no-salt-added tomato sauce
1 Tbs. all-purpose flour
1 Tbs. sugar
1 Tbs. cider vinegar
1 tsp. prepared mustard
Whole wheat hamburger buns, split and toasted

In a large nonstick skillet, cook the turkey, celery, onion, and pepper over medium heat until meat is no longer pink; drain.

Stir in ketchup, tomato sauce, flour, sugar, vinegar, and mustard.  Bring to a boil.  Reduce heat; cover and simmer 10-15 minutes or until heated through.  Spoon 2/3 cup turkey mixture onto each bun.

Nutrition Facts:
1 sandwich = 360 calories, 11 g fat (3 g saturated fat), 90 mg cholesterol, 785 mg sodium, 41 g carbohydrate, 4 g fiber, 24 g protein

Notes:
- The nutrition facts are for the original recipe (from the magazine), which for the most part triples the amounts I've listed above, with a few exceptions (onions, bell pepper, tomato sauce).  I think the nutrition facts include the whole wheat bun, though I'm not sure how--it will vary depending on what brand and size you buy.
- You can make this even healthier by using no-salt-added or reduced-sodium ingredients whenever possible (look for ketchup--I have yet to find a mustard that qualifies, probably because salt is a large part of mustard).

Moussakas

Adapted from Mom Larsen.

1 1/2 lbs. ground lamb (or ground beef)
2 medium eggplants, peeled and ends trimmed off
2-3 potatoes, peeled and sliced 1/4" thick
1 cup finely chopped onion
2 (8 oz) cans tomato paste
2 Tbs. butter
2 cloves garlic, minced
1/4 cup plain dry bread crumbs
1/2 tsp. basil
1/2 tsp. oregano
1/2 tsp. cinnamon
Olive oil
Salt & pepper to taste

Cheese Sauce:
2 Tbs. butter
2 Tbs. flour
3/4 cup chicken broth
1 cup milk
1/2 tsp. salt
Dash nutmeg
1/2 cup grated parmesan cheese
2 eggs, beaten until frothy

Saute onion in butter until transparent.  Push to side of pan.  Add ground meat and minced garlic; cook until no longer pink, breaking up the meat as it cooks.  Add basil, oregano, cinnamon, and tomato paste; stir.  Season with salt & pepper to taste.  Simmer 10 minutes, then stir in bread crumbs.  Set aside.

Cut eggplants in half lengthwise, then slice crosswise into 1/2"-thick slices.  Brush both sides of eggplant slices and potato slices with olive oil.  Place on a baking sheet and bake at 425F for 20-25 minutes, turning slices once.  (Potato slices may need to be removed sooner than eggplant slices; check at 15 minutes.)

For cheese sauce: Melt butter in saucepan.  Add flour and cook 1 minute.  Gradually add milk and chicken broth to saucepan and cook, stirring until smooth.  Remove from heat.  Add salt and nutmeg.  Stir in parmesan cheese.  Add a little sauce to eggs and stir, then carefully add eggs to sauce and mix well.

Spray 9x13" pan with cooking spray and line bottom with potatoes.  Layer 1/2 eggplant, 1/2 meat; repeat.  Pour cheese sauce over top.

Bake at 357F for 20-25 minutes.

Notes:
- My mom's recipe doesn't call for the potatoes and uses melted butter instead of olive oil.
- This can be prepared ahead and kept in the refrigerator but will need to cook longer.

Makeover Taco Soup

Yield: 7 cups

1 lb. lean ground turkey
1/2 medium red onion, diced
8 oz. no-salt added-tomato sauce
1 (14 1/2 oz) can fire-roasted diced tomatoes, undrained
1 (15 1/2 oz) can no-salt-added or low-sodium whole kernel corn, undrained
1 (15 1/2 oz) can no-salt-added or low-sodium kidney beans, undrained
3 1/2 Tbs. Homemade Taco Seasoning Mix
1-2 cups water

Garnishes:
Shredded cheese
Fritos
Light or fat free sour cream OR plain, fat-free Greek yogurt

Brown turkey and onion; drain.  Add tomato sauce, tomatoes, corn, beans, taco seasoning, and water.  Cover and simmer 20 minutes, stirring occasionally.

Nutrition Facts:
1 cup (no garnishes) = 225 calories, 5.32 g fat (1.2 g saturated fat), 37 mg cholesterol, 304 mg sodium, 25.2 g carbohydrates, 7.3 g dietary fiber, 9 g sugar, 19 g protein

Notes:
- The nutrition facts listed use no-salt-added corn and reduced sodium kidney beans.  Amounts will actually vary by brand.

Black Bean Burgers with Cilantro-Lime Mayo

From the food blog Cookin' Canuck.

Prep: 30 min. + chilling / Cook: 8 min.
Yield: 4 burgers

These are absolutely delicious!  The texture of the patty is obviously not meat, but it is good and tasty.  We will definitely be eating these again.

Burgers:
4 slices stale or toasted whole wheat bread, cubed
2 Tbs. olive or canola oil, divided
1 medium onion, chopped
2 cloves garlic, minced
2 Tbs. minced jalapeno pepper, membranes and seeds removed
1 tsp. ground cumin
1 (15 oz) can black beans, drained and rinsed
1 1/4 cups cooked brown rice
2 tsp. fresh lime juice
1/2 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1/4 cup chopped cilantro
Cilantro-lime Mayo (recipe follows)
4 whole wheat buns, toasted if desired
Cotija cheese, crumbled
Tomato, sliced
Avocado, sliced

Pulse bread in a food processor to form breadcrumbs.  Pour into a bowl and set aside.

Heat 1 Tbs. oil in a large skillet over medium heat.  Add onion and saute until soft.  Add garlic, jalapeno, and ground cumin.  Saute for 2 more minutes.

Scrape mixture into food processor.  Add black beans, brown rice, lime juice, salt, and pepper.  Pulse until beans are chopped but not pureed.

Remove bean mixture into a large bowl.  Add cilantro and 1/2 of the breadcrumbs; stir mixture until combined.  Add more breadcrumbs if needed.

Divide bean mixture into 4 equal portions and form into patties.  Place on a baking sheet or large plate lined with plastic wrap and cover with additional plastic wrap.  Refrigerate for at least 30 minutes.

Heat remaining oil in a large skillet over medium heat.  Cook burgers 4 minutes per side.

Spread Cilantro-lime Mayo on both interior sides of bun.  Top with black bean patty, cotija cheese, tomato, and avocado.

Cilantro-lime Mayo
1/2 cup mayonnaise
2 tsp. fresh lime juice
1/2 tsp. ground cumin
2 Tbs. finely chopped cilantro
1/4 tsp. freshly ground black pepper

In a small bowl, combine mayonnaise, lime juice, ground cumin, cilantro, and pepper.  Stir well.

Notes:
- I probably only used about three slices-worth of bread crumbs.
- One small jalapeno will be about the right amount; however, it wasn't spicy at all to me, so I may use a large one next time.
- Next time you make brown rice, set some aside and make this recipe the same week.  It will save you a lot of time waiting for the rice to cook so you can make your burgers (brown rice takes a lot longer to cook than white rice).
- I didn't really measure my lime juice: I used half a lime for the burger and the other for the mayo.
- We ate ours on wheat kaiser rolls--yummy!
- Cotija cheese is a salty, crumbly, cows milk cheese from Mexico.  Most grocery stores have it.
- Confession: I didn't chill the patties at all because we were hungry and didn't want to wait half an hour to eat.  I don't think it made a difference, but I guess I'll know better next time I make these . . . correctly. Just know that if you're short on time, you'll be fine skipping the refrigeration!
- Use mayo with olive oil--it's all I buy anymore!

Nut-Crusted Orange Roughy

From Simple and Delicious (March/April 2009), page 12.

Prep/Total: 25-30 min.
Yield: 4 servings

This fish recipe is really easy and quite delicious!  The mild flavor of the fish is complemented by the walnut-sesame crust and the sweet-salty sauce.  We've rated it as one of our top four favorite fish recipes that we've tried so far.

4 fresh or frozen orange roughy fillets, thawed (5 oz. each)
1/2 tsp. salt
1/4 tsp. pepper
1/4 cup all-purpose flour
1 egg, beaten
1 cup finely chopped walnuts, pecans, or a mixture of the two
3 Tbs. seasoned bread crumbs
1 Tbs. sesame seeds
1 Tbs. dried parsley flakes
2 Tbs. butter
1/4 cup honey
1 1/2 tsp. soy sauce

Sprinkle fillets with salt and pepper.  Place flour and egg in separate shallow bowls.  In another shallow bowl, combine walnuts, bread crumbs, sesame seeds, and parsley.  Dip fish in flour, egg, then walnut mixture.

In a large skillet over medium heat, cook fish in butter in batches for 2-3 minutes on each side, or until fish flakes easily with a fork.

In a small bowl, whisk honey and soy sauce; serve with fish.

Nutrition Facts:
1 fillet + 1 Tbs. sauce = 425 calories, 22 g fat (5 g saturated fat), 153 mg cholesterol, 633 mg sodium, 28 g carbohydrate, 2 g fiber, 32 g protein

Notes:
- We only used half of the sauce, so you may consider reducing the amount you make.
- Orange roughy is low in calories and fat and has a very mild flavor.  So good!
- The recipe suggests using flounder or sole if you can't find orange roughy.