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Veggie Confetti Salad

There is something ridiculous about how simple this salad is to put together and how much everyone likes it. These are staples for most kitchen pantries. Pair it with Greek Yogurt Chicken and not only is it pretty to eat but absolutely delicious as well. Serves 8.

Try this with: Greek Chicken with Herbed Yogurt Sauce

Ingredients

  • 2 large sweet red peppers, sliced thinly
  • 10 ounces frozen corn, thawed
  • 10 ounces frozen peas, thawed
  • 1 14-ounce can chickpeas (garbanzo beans), rinsed
  • 1 cup celery, chopped
  • ½ cup carrots, chopped
  • 4 green onions chopped (include green stems for color)

Balsamic vinaigrette dressing

  • 1½ tablespoons each olive oil, balsamic vinegar, lemon juice
  • ½ teaspoon each oregano, basil
  • ¼ teaspoon each thyme, black pepper

Directions

  1. Combine ingredients and pour dressing over salad and mix.
  2. Chill for one hour and serve.

Per serving with dressing: 200 calories, 9 gm protein, 34 gm carbohydrate, 5 gm fat, 1 gm sat fat, 2 gm mono fat, 0 mg cholesterol, 8 gm fiber, 64 mg sodium

THE SEASONED COOK If you'd like, substitute roasted red peppers to add a smoky flavor.

Tangy Baked Cod

How many recipes are enhanced by mustard? Too many to count. And this meal with baked cod is no exception. Our Spinach Barley and Broiled Tomatoes are excellent accompaniments. Serves 4.

Try this with: Spinach Barley and Broiled Tomatoes Parmesan

Ingredients

  • canola oil spray
  • 1 tablespoon olive oil
  • 2 tablespoons Dijon or yellow mustard
  • ¼ cup white vinegar
  • ¼ cup water
  • 1 pound cod fillet
  • 1 tablespoon each tarragon and chives
  • ½ cup parsley, chopped

Directions

  1. Preheat oven to 350°. Spray an ovenproof dish with oil spray.
  2. In a small bowl mix together the olive oil, mustard, vinegar, and water. Stir to blend.
  3. Place fillets in dish, cover with mustard mixture.
  4. Place pan on top shelf of oven and bake for 10-12 minutes until done.
  5. Divide into 4 portions. Serve by spooning the liquid from the pan over each portion. Top with parsley, tarragon, and chives.

Per serving: 128 calories, 20 gm protein, 2 gm carbohydrate, 4.5 gm fat, .5 gm sat fat, 3 gm mono fat, 46 mg cholesterol, .5 gm fiber, 141 mg sodium

THE SEASONED COOK You may substitute another white fish such as tilapia in this recipe.

Sweet and Crunchy Quinoa Salad

This quinoa is quin-WOW! If you haven’t tried this nutty, full-flavored complete protein, get ready to love it. This salad, simply dressed with buttermilk, olive oil and orange juice, combines the sweetness of dried fruits with green onions and crunchy cholesterol lowering almonds. Makes a meatless main or substantial side dish. Serves 6.

Ingredients

  • 1 cup quinoa
  • 2 cups low-sodium chicken or vegetable broth
  • ⅓ cup sliced almonds, toasted
  • 1 cup thinly sliced green onions (about one bunch)
  • ½ cup dried cherries*, chopped
  • ½ cup chopped parsley
  • May substitute chopped apricots, cranberries or raisins

Dressing

  • ¼ cup orange juice
  • 1 tablespoon olive oil
  • 2 tablespoons buttermilk
  • 2 teaspoons honey
  • ¼ teaspoon salt, optional
  • ½ teaspoon freshly ground black pepper, or to taste

Directions

  1. Place quinoa and broth in a large saucepan and bring to a boil. Cover and reduce heat; simmer 15-20 minutes or until liquid is absorbed. Remove from heat.
  2. Meanwhile, place almonds in a small pan over medium heat and toss until lightly browned and fragrant.
  3. Whisk together the dressing ingredients in a small bowl until well blended.
  4. While the quinoa is still warm, stir in the green onions, cherries, parsley, and almonds, then toss with the dressing and serve.

Per serving: 262 calories, 8g protein, 39g carbohydrate, 9g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 3g fiber, 44mg sodium (with optional salt: 141mg sodium)

THE SEASONED COOK If you’re new to quinoa (KEEN-wah), this is a great first-time recipe. Nutritious and high in protein, quinoa is one of those perfect whole grains to have on hand and faster to prepare than brown rice.

Susan’s Homemade Turkey Stock

You’ll love homemade turkey stock. And it will make you feel good to make it because you can use what’s in your refrigerator as well as leftover turkey bones. The secret ingredient here is the yam. Once you taste the combination with the lemon, it will be your secret as well. Makes 4 cups.

Ingredients

  • 1 turkey carcass with leftover meat and skin
  • 1 clove garlic, whole or crushed
  • ½ large onion, cut in thick wedges
  • 1 carrot, cut in 1-2" pieces
  • 1 stalk celery, including leaves, cut in 1" pieces
  • ½ small lemon, deseeded
  • ½ small yam, peeled, cut into large chunks (may substitute potato)
  • ½ teaspoon each black pepper, thyme, and rosemary
  • Water to cover (6-8 cups)

Directions

  1. After removing all usable meat from roasted turkey, break carcass back so that it lays better in the pot with all the bones and skin. Place in deep pot with all other ingredients and pour water to just cover.
  2. Bring to boil, then simmer covered for 1-2 hours.
  3. Drain stock and cool in refrigerator until fat congeals on top (overnight is best). Then, skim fat off the top, discard. Stock is ready to use or store.

Per serving: 38 calories, 5 gm protein, 3 gm carbohydrate, 2 gm total fat, 1 gm sat fat, 1 gm mono, 0 mg cholesterol, 0 gm fiber, 40 mg sodium

THE SEASONED COOK This recipe works for any kind of poultry, use it throughout the year for chicken. The secret of this stock is the lemon, which adds freshness, and the potato or yam, which gives the stock extra body. Add in an apple or pear, sprigs of parsley, whatever is in your fridge for more flavor. Store some of the stock in ice trays in the freezer for ready use in sauté dishes. One cube holds about 2 tablespoons.

Turkey Chili Verde

Everyone needs a basic chili recipe for big gatherings. Here’s ours. What’s fun about this one is that it’s heart healthy and guilt-free, so make extra for second helpings! Serves 4.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 green bell pepper, chopped
  • ½ 4-ounce can whole green chilies, seeded and chopped fine
  • 8 ounces ground turkey breast
  • 1½ 14.5-ounce cans white beans, drained and rinsed
  • 1 12-ounce can whole tomatillos, seeded and chopped with juice
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 4 tablespoons fat-free sour cream
  • 2 green onions, chopped fine with green portion
  • ¼ cup cheddar cheese, low sodium, low-fat, shredded

Directions

  1. Heat olive oil in large sauce pan over medium heat.
  2. Add onions, garlic, bell pepper, chilies, and ground turkey. Sauté until turkey is lightly browned and vegetables are soft, about 8-10 minutes.
  3. Add white beans, tomatillos, and chili powder, cumin, and oregano. Bring to a boil, then turn heat down and simmer for 30 minutes.
  4. Serve and add sour cream. Garnish with cheddar cheese and green onions.

Per Serving: 408 calories, 31 gm protein, 56 gm carbohydrate, 6 gm fat, 1 gm sat fat, 3 gm mono fat, 38 mg cholesterol, 12 gm fiber, 136 mg sodium

Super Quick Red Beans and Rice

How quick? How about 15 minutes? That’s all it takes to create this very satisfying and heart-friendly family dinner. And, after work and the kids’ soccer practice, it just hits the spot. Serves 4.

Ingredients

  • Olive oil spray
  • 1 medium onion, chopped
  • ½ green pepper, chopped
  • ½ cup low-sodium chicken broth
  • 1 14.5-ounce can no-salt chopped tomatoes with juice
  • 1 teaspoon cumin
  • ½ teaspoon cayenne
  • 2 cups cooked brown rice
  • 1 15-ounce can red beans, drained and rinsed
  • 1 tablespoon green onion, sliced

Directions

  1. In a large pot, sauté onion and pepper until softened. Stir in broth, tomatoes, and spices.
  2. Add the rice and beans. Simmer about 10 minutes, stirring occasionally.
  3. Serve and garnish with sliced green onion.

Per serving: 277 calories, 12 gm protein, 52 gm carbohydrate, 3 gm fat, 1 gm sat fat, 1 gm mono fat, 0 mg cholesterol, 11 gm fiber, 32 gm sodium

THE SEASONED COOK Brown rice is the whole rice grain and is the only form of rice that contains vitamin E and dietary fiber. It has a wonderful nutty flavor and chewy texture.

Martha’s Creamy Spinach Soup

This soup is unexpectedly creamy, thanks to the potato. Just one portion is loaded with nutrition, including half the daily requirement for folate and iron, along with much more in vitamins K and A, plus B as well. Serve as a first course or as a complete meal with sandwiches, as pictured here. Serves 4.

Ingredients

  • 1 bunch of spinach, stems removed (8 ounces)
  • 1 medium potato, peeled and diced
  • 1 bunch of cilantro (approximately ¼ the size of the spinach bunch), stems removed
  • 1 cup of low-fat milk
  • ½ teaspoon salt
  • Pepper to taste

Garnish:

  • ¼ cup of toasted shaved almonds
  • nutmeg

Directions

  1. In a small pot, bring water to boil and cook the potato until soft.
  2. In a medium pot with boiling water add the spinach and cook for 3 minutes. Drain the spinach and discard the water.
  3. In a blender add the spinach, potato, cilantro, and milk. Blend until smooth.
  4. Transfer soup to the pot where the spinach was boiled, season with salt and pepper, and reheat.
  5. Serve with a sprinkle of almonds and nutmeg.

Per serving: 175 calories, 9g protein, 20g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 3mg cholesterol, 5g fiber, 257mg sodium

THE SEASONED COOK If you don’t like cilantro, substitute parsley with a little green onion for some zip.

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