Salmon & Roasted Vegetable Salad

From EatingWell.com

INGREDIENTS

• 6 cups cubed (1/2-inch) peeled root vegetables, such as potatoes, 
• turnips, carrots and beets
• 3 tablespoons extra-virgin olive oil, divided
• 3/4 teaspoon freshly ground pepper, divided
• 1/2 teaspoon salt, divided
• 2 tablespoons sherry vinegar or red-wine vinegar
• 1 tablespoon minced garlic
• 1 teaspoon whole-grain mustard
• 1 teaspoon minced anchovy fillet or paste
• 8 cups mixed salad greens
• 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, 
• drained and flaked
• 2 scallions, sliced

PREPARATION

1. Preheat oven to 450°F.
2. Toss root vegetables in a large bowl with 1 tablespoon oil, 1/2 

teaspoon pepper and 1/4 teaspoon salt. Spread in a single layer 

on a large rimmed baking sheet. Roast for 15 minutes. Stir and 

continue roasting until soft and golden brown in spots, 13 to 15 

minutes more.

3. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, 

mustard, anchovy and the remaining 1/4 teaspoon each pepper 

and salt in a large bowl. Reserve 2 tablespoons of the dressing in 

small bowl. Add the salad greens to the large bowl and toss to 

combine; divide among 4 dinner plates.

4. When the vegetables are done, transfer them to the large bowl 

and gently combine with the reserved dressing, salmon and 

scallions. Top the greens with the salmon and vegetables.

TIPS & NOTES

• Make Ahead Tip: Prepare the dressing (Step 3), cover and 
• refrigerate for up to 1 day

Caramelized Onion & White Bean Flatbread

from Eatingwell.com (link above)
6 servings

Active Time: 30 minutes

Total Time: 45 minutes

Ingredients

• 3 tablespoons extra-virgin olive oil
• 1 large onion, thinly sliced lengthwise
• 1/4 teaspoon salt
• 20 ounces prepared whole-wheat pizza dough, (see Note), thawed if frozen
• 2 tablespoons minced fresh oregano, or 2 teaspoons dried
• 1/2 teaspoon freshly ground pepper
• 1 15-ounce can white beans, rinsed (see Note)
• 3 tablespoons water
• 2 teaspoons white-wine vinegar
• 2 plum tomatoes, thinly sliced
• 1 cup finely shredded smoked Gouda, or Cheddar cheese
• 2 tablespoons pepitas, (see Note), optional

Preparation

1. Place oven rack in the lowest position; preheat to 450°F. Coat a large noninsulated baking sheet with cooking spray.
2. Combine oil, onion and salt in a medium saucepan. Cover and cook over medium-high heat, stirring often, until the onion is softened, 5 to 7 minutes. Reduce heat to medium-low, uncover and cook, stirring occasionally, until very soft and golden, 5 to 8 minutes more.
3. Meanwhile, roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
4. Stir oregano and pepper into the onion. Transfer half the onion to a small bowl. Add beans to the remaining onion; cook over medium heat, stirring often, until heated through, 2 to 3 minutes. Transfer the bean mixture to a food processor, add water and vinegar and pulse until a coarse paste forms.
5. Spread the bean paste over the pizza crust. Top with the reserved onion, tomatoes, cheese and pepitas, if using. Bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes. Slice and serve.

Tips & Notes

• Notes: Look for whole-wheat pizza-dough balls at your supermarket. Check the ingredient list to make sure the dough doesn't contain any hydrogenated oils. Or visit eatingwell.com for an easy pizza-dough recipe.
• While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch. You'll find our Bean Cooking Guide at eatingwell.com/guides.
• Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor. They can be found in the natural-food or bulk sections of many supermarkets.

Marcella Hazan’s Roast Chicken with Two Lemons

By Julia Mangan
Servings vary.
Adapted by Cheap Healthy Good from Essentials of Italian Cooking by Marcella Hazan

A 3- to 4-pound chicken
Salt
Black pepper, ground fresh from the mill
2 rather small lemons

1) Preheat oven to 350°F. Wash lemons and set aside to dry.
2) Rinse entire chicken in cold water, taking care to remove giblets first. Cut off all the strange hanging fat. Set chicken on a tilted plate and let air dry for 10 minutes. Dry thoroughly but gently with paper towels.
3) Season the bird with lots of salt and pepper, both inside and out.
4) Using light pressure, roll the lemons across a board with your hands. (This will soften them up.) Prick each of them about 20 times with a toothpick. Stuff lemons in the chicken's larger cavity.
5) Using toothpicks or trussing string, close the cavity opening as best you can. (Don't make it airtight, or the chicken could pop.) Tie the chicken's legs together at the ends, but not tightly. They should remain in their natural place. (The skin might puff up if it cooks.)
6) Place chicken breast-side down into a large (ungreased) roasting pan. Roast in the upper third of the oven for about 30 minutes. Turn chicken over, so now the breast side is up.
7) Roast chicken for another 30 minutes. Jack oven heat up to 400°F and roast for 20 minutes longer.  According to Marcella, "figure about 20 or 25 Calculate between 20 and 25 minutes total cooking time for each pound" after this. (If you have a meat thermometer, now's the time to use it.)
8) Remove bird from oven and let sit 5 or 10 minutes for juices to redistribute. Carve and serve, making sure you drizzle the juice at the bottom of the pan over the chicken. It will knock your socks off.
Marcella ahead-of-time note: "If you want to eat it while it is warm, plan to have it the moment it comes out of the oven. If there are leftovers, they will be very tasty cold, kept moist with some of the cooking juices and eaten not straight out of the refrigerator, but at room temperature."

Salmon & Herbs in Prosciutto Parcels

2 bunches of mixed fresh herbs, such as cilantro, parsley, basil and dill
1/2 to 3/4 c. extra virgin olive oil
4 salmon fillets, about 7 oz. each
8 slices of prosciutto
salt and pepper

Preheat the oven to 350. Coarsely chop the mixed herbs and put in a mortar, season with a little salt and pound with a pestle. (We don't have a mortar and pestle so we just chopped them up and it worked fine.) Gradually work in the olive oil to make a thick paste.
Spread the herb paste evenly over the tops of the salmon fillets, then wrap each fillet in 2 slices of prosciutto.
Put the wrapped fillets on a large baking sheet and bake for 20 to 25
minutes. Transfer to warmed serving plates and serve immediately.

Pork & Poblano Skillet

By Julia Mangan
From Kitchen Parade

Hands-on time: 25 minutes
Time to table: 45 minutes
Serves 4 (We actually found it to serve maybe 2 1/2)

• 1 poblano pepper
• 1 tablespoon vegetable oil
• 1 pound pork tenderloin or boneless pork loin, cubed small
• Salt to taste
• 1 white onion, chopped
• 3 cloves garlic, chopped
• 2/3 cup water
• 2 tablespoons Worcestershire (don’t skip)
• 15 ounce can diced tomatoes
• 1/4 cup fresh chopped cilantro
• Sour cream

Slice pepper in half vertically; remove core, membrane and seeds. Flatten halves skin-side up on foil (see TIPS) on a baking sheet. Place under broiler til skins blister and blacken. Remove from broiler, fold foil over the pepper to form a tight packet; let rest 5 minutes. Lift off and discard skins; slice flesh into strips. Meanwhile, heat oil on medium high til shimmery in large skillet. Add pork, salt to taste, stir often til meat is browned, about 5 minutes. Leaving liquid behind, remove meat, keep warm (see TIPS).

Add onions and garlic, cook til beginning to brown, adding water and Worcestershire when skillet begins to dry. Stir in tomato and poblano. Cook down a bit, about 5 minutes. Return meat to skillet; cook 15-20 minutes until sauce darkens and thickens, adding cilantro in last 5 minutes. Serve with beans or cooked rice and a dollop of sour cream.

TIPS: Poblano peppers are relatively mild chillis. Still, if chillis are new to your family, start gingerly, as if working with, well, hot peppers. Chilli heat resides first in the membranes, next in the seeds, then in the flesh. After handling chillis, wash your hands well before touching anything else, especially your skin or eyes, even a pet. Use enough foil so that after roasting, the peppers can be fully encased. If the oven’s still warm from broiling, keep the meat warm there.

Beef Barley Soup

By: Dara Greeley (stolen from a friend)...so so good and healthy!

1 1/2 lbs boneless LEAN beef (I like to use a small lean roast and cut it up while it is slightly frozen. Shoulder Tender works great and is very lean. Sirloin works well too. What ever is on sale and is lean – use it!)

6 cups water

4 cups low sodium Beef Broth

2 C chopped Mushrooms, fresh

2 C chopped Celery

1 C chopped Onion

1 Cup chopped Carrots

1 C chopped Zucchini/Squash – or both.

1 t Sea Salt (Do NOT add extra!)

1 Tbsp fresh Rosemary , or 1 tsp dried.

1 tsp Thyme, dried or fresh

1 tsp Parsley, dried or fresh

1 large Bay Leaf

1/2 t Pepper

1 clove Garlic (or to taste) – try roasted garlic for a richer flavor – I buy the one pre chopped in the jar to save time.

6 oz tomato paste with basil garlic and oregano

1 C pearl Barley – quick cook (10m)

Directions – Trim meat of all visible fat and cut into 1/2 inch cubes. Brown in a large stock pot. Remove from pot and set aside. Add chopped veggies (except zucchini/squash) to stock pot and cook until slightly tender. Then add cooked beef, water, broth (can add extra), and tomato paste. Bring to a full boil, and add barley. Cook 8 minutes. Then add zucchini/squash, fresh herbs, sea salt and pepper – cook for another 5 minutes. Reduce heat, and simmer for 10-20 minutes before serving.

Fiery Fish Tacos

By: Dara Greeley

(This is a wonderful recipe I found from allsrecipe. My family loves it and you can make it as hot or not as hot as you would like.) You can also substitute the sour cream with greek yogurt to make it a little healthier.

Ingredients

• 1 cup corn
• 1/2 cup diced red onion
• 1 cup peeled, chopped jicama
• 1/2 cup diced red bell pepper
• 1 cup fresh cilantro leaves, finely chopped
• 1 lime, zested and juiced
• 2 tablespoons sour cream
• 2 tablespoons cayenne pepper
• 1 tablespoon ground black pepper
• 2 tablespoons salt
• 6 (4 ounce) fillets tilapia
• 2 tablespoons olive oil
• 12 corn tortillas, warmed

Directions:

Preheat grill for high heat. In a medium bowl, mix together corn, red onion, jicama, red bell pepper, and cilantro. Stir in lime juice and zest.
In a small bowl, combine cayenne pepper, ground black pepper, and salt. Brush each fillet with olive oil, and sprinkle with spices.
Arrange fillets on grill grate, and cook for 3 minutes per side. For each fiery fish taco, top two corn tortillas with fish, sour cream, and corn salsa.

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Oriental Grilled Chicken

By: Joy Boudreau

Marinade:

2 tbsp vegetable oil

1/4 cup honey

3 tbsp red wine vinegar

1/4 cup low-sodium soy sauce

1 clove garlic, minced

2 tbsp finely chopped fresh parsley

2 tsp grated fresh ginger (must use fresh)

1/2 tsp freshly ground black pepper

In a bowl, combine all marinade ingredients and mix well. Add chicken and turn to coat all pieces. Cover and refrigerate overnight up to 24 hours, turning occasionally.

Grilling Method:

Turn gas grill on high and start smoking chips. When grill is hot and smoking, reduce heat to medium and set chicken pieces on. Cover and grill 45 minutes, brushing pieces with marinade and turning pieces frequently; test for doneness (juices will run clear when pierced deeply with a fork). Avoid flaming from dripping grease and oil in the marinade. Serve with mixed steamed vegetables and small red potatoes (skin-on).

Fajita Meat

By: Joy Boudreau

Juice of one lime

Three large cloves of garlic, peeled and crushed or minced

2 Tablespoons of soy sauce

2 Tablespoons olive oil

2 teaspoons peeled and grated fresh ginger (do not substitute dried ginger powder)

1/4 tsp freshly ground black pepper

1/2 teaspoon Lawry's season salt

2-3 drops red pepper sauce

1-2 lbs steak, flank steak, or your choice

1 medium bell pepper

2 Tablespoons of cooking oil

Combine lime juice, crushed garlic, soy sauce, olive oil, fresh ginger, black pepper, season salt, and red pepper sauce in a medium bowl or sealable container to make the marinade. Partially freeze the steak. Using a sharp knife on a cutting board, slice the partially frozen steak as thinly as possible into long strips. The actual size doesn't really matter, but aim for 1/4 inch wide and 2 inches long; make the strips as uniform as possible so cooking is even (freezing will make the meat easier to cut). Add the strips to the marinade and mix well; soak overnight or at least 8 hours.

Cut the bell pepper open and remove stem, seeds, and any membrane in the cavity. Slice into evenly thin pieces and halve (about one inch long each and as thin as you can cut them). If you prefer color, you can use an orange or yellow bell pepper; red or green will also work fine. Heat 2 Tbsp. cooking oil in a large frying pan on medium-high. Drain the marinading meat in a sieve, and pat dry with a towel (do not rinse). When the pan with oil is hot, add drained meat and pepper slices all at once. Be prepared to stir quickly as the mixture sizzles. Cooking liquid will come out of the meat and peppers; drain this liquid when it starts collecting by lifting the pan off the stove and carefully tipping it over a sink until the liquid drains (you may want to do this over a sieve in case some of the meat falls out--that way, you can easily pick it up and put it back into the pan to cook. Continue to cook on medium-high heat until the meat is richly browned and the peppers test tender with a fork. You may need to drain the liquid off twice. The final product should look almost dry.

Serve warm with cooling vegetables (lettuce, tomatoes, olives), cheese, salsa; great for wraps; also great cold to top a summer salad. Because of the lime juice, ginger, and garlic, this recipe has more Caribbean tropical connotations (not Mexican); expect a very bright flavor explosion; it will get the taste buds sizzling on a summer day with fresh limeade on the side.

Spaghetti Squash Bake

By: Leslie Ann Quillen

INGREDIENTS

1 large spaghetti squash
1/2 pound chicken or turkey sausage, casings removed
1 onion, diced
3 cloves garlic, minced
3 cups fresh baby spinach
1 jar marinara sauce (I used Trader Joe’s Tomato Basil Marinara)
Part-skim ricotta cheese (you can use as much or as little as you like)
Parmigiano-reggiano cheese, freshly grated
Sea salt and fresh black pepper

Preheat the oven to 375°. Spray a 9 by 13 inch baking dish with cooking spray and set aside.

Cut the ends off the spaghetti squash and cut in half lengthwise. Scoop out seeds and lay cut side down on a microwaveable plate or dish. Cover loosely with plastic wrap and microwave for 8-10 minutes, until slightly soft but not mushy.

Brown the sausage in a skillet over medium heat. Once the sausage is cooked through, add the onions and garlic. Saute until the onions are soft and translucent. Add the spinach and saute just until the spinach starts to wilt into the sausage mixture. Remove from the heat.

Using a fork, scoop out the spaghetti-like strands from the squash. Line the bottom of the prepared baking dish with a layer of squash, using about half of the squash. Season lightly with sea salt and fresh black pepper. Top with half of the marinara sauce.

Spread the sausage mixture in a layer over the sauce. Place spoonfuls of ricotta cheese on top of the sausage mixture, you can use as much or as little as you like. (I happen to LOVE ricotta cheese, so probably used about 1/2 cup here.) Sprinkle with parmigiano-reggiano cheese.

Layer the remaining spaghetti squash, sea salt & black pepper, marinara, spoonfuls of ricotta, and sprinkle with parmigiano-reggiano cheese.

Bake uncovered for 30 minutes. If you want the top to be more golden and bubbly, you can place it under the broiler for 2-3 minutes.

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