MEATLESS MONDAY

Whole wheat pasta is a tasty and healthy alternative to regular pasta. This recipe combines whole wheat linguine, Italian style tomatoes, and kalamata olives for a dish that is 293 calories per serving with 8 grams of fiber and 8 grams of protein. I love it when I can serve something healthy that actually tastes good!

LINGUINE ARRABBIATA

1 pkg. whole wheat linguine (13.25 oz.)

1 tsp. olive oil

2 garlic cloves, chopped

16 pitted kalamata olives, each quartered

3/4 tsp. crushed red pepper flakes

2 cans(14.5 oz. each) Italian style diced tomatoes

2 tbsp. coarsely chopped fresh basil leaves

1/2 tsp. kosher salt

1/4 tsp. ground black pepper

3 tbsp. coarsely chopped fresh Italian parsley leaves

Finely shredded Parmesan cheese (optional)

Heat a large covered saucepot of salted water to boiling over high heat. Add linguine and cook as label directs. Drain pasta, then return to saucepot.

Meanwhile, in a large skillet, heat oil over medium heat. Add garlic, olives, and crushed red pepper and cook 1 minute, stirring constantly. Stir in tomatoes with juice, basil, salt and pepper, and cook 2-3 minutes or until heated through, stirring occasionally.

Add tomato mixture and parsley to pasta. With tongs, toss pasta until well coated with sauce. Serve pasta in warm pasta bowls with cheese, if desired.

SEAFOOD SUNDAY

Those of you who know me know that I am always on the lookout for new recipes. Sometimes I find them in most unusual places. Today's recipe comes from a free calendar that I picked up in a pharmacy while waiting for a prescription to be filled. This week I'm making two dishes from the calendar.

SKILLET SALMON WITH MIXED VEGETABLES

2 tbsp. olive oil

4 salmon filets(about 1 1/4 lb.)

1/2 tsp. salt

1/8 tsp. ground black pepper

1 bunch asparagus, trimmed and cut into 2 inch pieces (about 1 lb.)

1/2 medium onion, chopped

1 pint red and/or yellow grape tomatoes, each cut in half

1 small lemon

In a large nonstick skillet, heat 1 tbsp. oil over medium heat until hot. Sprinkle salmon with 1/4 tsp. salt and pepper. Place salmon, skin side up, in skillet and cook 6 minutes. Turn salmon, cover and cook 4-6 minutes longer or until salmon is almost opaque throughout and internal temperature reaches 145. Transfer to plate and cover to keep warm.

In same skillet, heat remaining 1 tbsp. oil over medium heat. Add asparagus and onion and cook, covered, 4-7 minutes or until asparagus is crisp-tender, stirring occasionally. Add tomatoes and remaining 1/4 tsp. salt; cover and cook 2 minutes or until tomatoes release their juice. To serve, place 1 salmon filet on each of 4 dinner plates; top with asparagus mixture. Squeeze lemon juice over salmon.

SUPER SALAD SATURDAY

Fresh corn is plentiful now and so delicious. This salad from CUISINE AT HOME really showcases and enhances the flavor of grilled corn.

GRILLED CORN AND FRESH PEPPER SALAD

COMBINE:

2 tbsp. extra-virgin olive oil

2 tbsp. fresh lime juice

2 tbsp. minced fresh cilantro

1 tbsp. minced lime zest

1/2 tsp. kosher salt

1/2 tsp. black pepper

1/2 tsp. chili pepper

GRILL:

2 ears fresh corn, shucked (about 2 cups kernels)

1 red bell pepper, diced (about 1 cup)

2 tbsp. crumbled queso fresco

Preheat grill to medium-high. Brush grill grate with oil.

Combine 2 tbsp. oil, lime juice, cilantro,zest, salt, black pepper, and chili powder in a small bowl.

Grill corn, covered,turning often until kernels begin to char, about 10 minutes. Transfer corn to a cutting board to cool slightly.

Slice kernels off cobs and toss in a large bowl with bell pepper and lime-cilantro vinaigrette. Sprinkle queso fresco over servings.

FRIDAY'S FAMILY FAVORITE

Pork tenderloin is such a versatile piece of meat. It is tender, lean, and can be prepared using a number of spices etc. This recipe is from the current issue of TASTE OF HOME HEALTHY COOKING. My grocer offers a number of pre-marinated tenderloins but I prefer to "doctor" a plain one to my taste controlling the amount of sodium and using spices we like. Usually I just pop it in the oven like this recipe but grilling is also a very good option.

CHILI PORK TENDERLOIN

In a small bowl, combine 1 tbsp. lime juice, 1 tsp. each chili powder and reduced-sodium soy sauce, 1/2 tsp. each sugar and salt and 1/4 tsp. pepper; brush over a 1 lb. pork tenderloin. 

In a large ovenproof skillet, brown pork in 1 tbsp. canola oil. Bake at 375 for 25-30 minutes or until a thermometer reads 145. Let stand for 5 minutes before slicing.

THIRSTY THURSDAY

Summertime calls for cool drinks and today's recipe fills that bill. It is a favorite of Guy Fieri and was published in the current issue of FOOD NETWORK MAGAZINE. These fruity purees are called aquas frescas or "fresh waters" and are more refreshing than smoothies.If you are shunning sugar you might substitute Splenda instead.

AQUA FRESCAS

To make a batch, blend 5 cups of any chopped fruit(strawberries, cantaloupe, pineapple, honeydew,watermelon, mango) with 3 cups water, 1/2 c. sugar, and 2 tbsp. lime juice. Add more sugar and/or lime juice to taste and serve over ice.

CROCKPOT WEDNESDAY

I am really enjoying my newest cookbook THE CROCKIN' GIRLS SLOW COOKIN' COMPANION. I've made a couple of things from it and have been well pleased. Today I am making "Chicken in a hurry". It combines two elements, drumsticks and a barbecue-like sauce, that go together really well.

CHICKEN IN A HURRY

2 1/2- 3 lbs. drumsticks

1/2 c. ketchup

1/4 c. water

1/4 c. brown sugar, packed

1 packet Onion Soup Mix

Arrange chicken in the slow cooker. Combine remaining ingredients and pour over chicken. Cover and cook on HIGH for 4-5 hours or on LOW for 7-8 hours.

TUESDAY'S TREAT

Just the name "S'mores" evokes visions of campfires, sharpened sticks, and sticky fingers. The hot marshmallow melting the creamy Hershey bar on a crunchy graham cracker makes my mouth water just thinking about it! However, S'mores are not on the list of the healthiest things to put in your mouth or a snack I think of as an everyday snack. That's why when I saw this recipe in DIABETIC COOKING I was intrigued. It is quick, easy, and adds some ingredients (peanut butter and banana) that have protein and vitamins. Each one is 169 calories and 26 carbs.

PEANUT BUTTER AND BANANA S'MORES

2 tbsp. no-salt-added natural peanut butter

8(2 1/2 inch) low-fat graham crackers

1 medium ripe banana, cut into 12-16 slices and lightly mashed

4 large marshmallows

2 tbsp. sugar-free chocolate syrup

Spread peanut butter evenly over 4 cracker squares. Place on microwave-safe plate, arrange 3-4 banana slices on top of each, and top each with a marshmallow.

Microwave on HIGH 15-30 seconds until marshmallow puffs. Remove from microwave and spoon chocolate syrup lightly over all and top with remaining crackers. Press down lightly to adhere.

MEATLESS MONDAY

Tacos are always fun to assemble and eat. They are a big favorite with the kids (old and young). In the current issue of HEALTHY COOKING I found this recipe for meatless tacos that sounds delicious.

BLACK BEAN AND CORN TACOS

1 medium onion, finely chopped

1 medium green pepper, finely chopped

1 small sweet red pepper, finely chopped

1 can (15oz.) black beans , rinsed and drained

2 large tomatoes, seeded and chopped

2 c. shredded cabbage

1 c. fresh or frozen corn

2 tbsp. reduced-sodium taco seasoning

2 tbsp. lime juice

2 garlic cloves, minced

1 c. ready-to-serve  brown rice

8 taco shells, warmed

1/2 c. reduced-fat Mexican cheese blend (I really like SARGENTO)

1/2 c. reduced-fat sour cream (I use fat-free)

In a large non-stick skillet coated with cooking spray, saute onion and peppers until crisp-tender. 

Add next 7 ingredients. Cook and stir over medium heat for 8-10 minutes or until vegetables are tender.

Stir in rice, heat through. 

Spoon bean mixture into shells. Top with cheese and sour cream.

TUESDAY'S TREAT

A couple of weeks ago we were able to spend a few days in Nashville visiting some Civil War sites, taking in some local eaterys, and most important of all, spending time with the "grands". One night for dinner Anna fixed a delicious salad and for dessert she shared a cobbler that she had made from Food Network's Ellie Krieger. She tweaked it a little by doubling the topping and adding the juice of half an orange. The whole wheat flour, fresh fruit and small amount of sugar makes it more wholesome and healthier than a traditional cobbler. This past week I served it for the 4th of July and there was not a crumb left over. Needless to say I'll serve it again and again! Thanks Anna! She used a combination of fresh fruit. I used frozen mixed berries from Kroger. Both were delicious. I like recipes that can be adjusted to taste and availability of ingredients and still retain the original goodness. I have this recipe posted in Pinterest as well.

MIXED BERRY COBBLER

INGREDIENTS:

FOR THE FILLING

Cooking spray

2 (12 oz.) bags frozen mixed berries, thawed, about 6 cups

1/4 c whole-wheat flour

1/4 c. sugar

1 orange, zest finely grated(about 2 tsp) Add juice from half the orange if you wish

FOR THE TOPPING

1/4 c. whole wheat flour 

1/4 c. all-purpose flour

2 tbsp. plus 1 tsp. sugar divided

1/2 tsp baking powder

1/4 tsp. baking soda

1/4 tsp. salt

2 tbsp. chilled unsalted butter, cut into small pieces

1/3 c. lowfat buttermilk

2 tbsp. canola oil

DIRECTIONS:

Preheat the oven to 400 degrees. Coat an 8x8 inch baking dish with cooking spray (I used a 9x11 since I doubled the topping)

In a large bowl, toss the berries with whole wheat flour, sugar, and zest. Transfer the berry mixture to a baking dish and set aside.

In a medium bowl whisk together the whole-wheat flour, all-purpose flour, 2 tbsp. of sugar, baking powder, baking soda, and salt. Cut in the butter using 2 knives or a pastry cutter until many small pebble-sized pieces are formed.

In a small bowl or pitcher, whisk together the buttermilk and oil. Add the buttermilk-oil mixture to the dry ingredients and mix until just moistened. Do not over mix. Drop the batter onto the fruit forming 6 mounds. Sprinkle with the remaining tsp. of sugar. Bake for 30 minutes, until fruit is bubbly and top is golden. 

Let stand for at least 10 minutes before serving.

YIELD: 6 servings- 3/4 cup, Calories 220 Excellent source of Vitamin C!

MEATLESS MONDAY

Summer brings lots of fresh veggies and the urge for cool salads. It seems I forget from one year to the next just how much more delicious fresh produce is than frozen. I am reminded with the first bite of home grown tomato, fried okra, or fresh green beans. Today's recipe is a Summer veggie bowl that is light, easy, and budget friendly; not to mention it uses those fresh zucchini and tomatoes filling the market shelves. I found it in the July issue of COOKING LIGHT.

SUMMER VEGGIE RICE BOWL

1 c. cooked brown rice, cooled to room temperature

1 c. frozen shelled edamame (green soybeans), thawed

1 c. grape tomatoes, halved

1/2 c. torn fresh basil

1/4 c. pine nuts, toasted

2 tsp. grated lemon rind

3 tbsp. fresh lemon juice

1 tsp. kosher salt

1/4 tsp. freshly ground black pepper

3 tbsp. olive oil, divided

2 c. chopped zucchini

1/2 oz. fresh Parmesan cheese, shaved

Combine the first 9 ingredients in a large bowl, and toss until well blended. Heat a medium skillet over medium-high heat. Add 1 tbsp. olive oil to pan;swirl to coat. Add zucchini; saute 4 minutes, stirring occasionally. Add zucchini and remaining 2 tbsp. oil to rice mixture; toss. Top with shaved Parmesan cheese.

SERVES 4