'recipes' posts

Roasted Garlic

This is one of those appetizers that people forget about and think that it takes forever to put together, when in fact, a little time in the toaster oven and it’s done. Because it does take an hour to bake, make extra for flavoring in other dishes. Serves 8 as an appetizer.


  • 2 heads garlic
  • ¼ cup chicken stock


  1. Preheat oven to 350°.
  2. Cut just the top of garlic heads to expose cloves and place in small sauce pan or ramekin. Add chicken stock to depth of about ¼ inch, cover tightly with foil. Bake for 1 hour. Let cool.
  3. Serve at room temperature with crackers or thinly sliced 100% whole wheat baguette.

Per serving: 12 calories, 1 gm protein, 2 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 0 gm fiber, 12 mg sodium

THE SEASONED COOK Roasted garlic can be removed from garlic head with butter knife and spread. Always make more garlic to have extra on hand. 

Spinach Barley

Barley is great as the base in soups and stews, and this versatile grain pairs well with fish and chicken or in other vegetable dishes. In this recipe, we’ve simply added chopped spinach for a nutritious and tasty side dish. Goes great with our Tangy Baked Cod. Serves 4.

Try this with: Tangy Baked Cod and Broiled Tomatoes Parmesan


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 cup barley, rinsed
  • 2½ cups low-sodium vegetable broth
  • 2 cups chopped spinach


  1. Heat the oil in a saucepan over medium heat. Add the onion cooking until translucent, 3 minutes.
  2. Add the barley and broth, bring to a boil.
  3. Reduce heat and simmer, covered, 30 minutes.
  4. Add the spinach; stir for one minute until thoroughly mixed. Serve.

Per serving: 233 calories, 10 gm protein, 39 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 52 mg sodium

THE SEASONED COOK Barley is a source of soluble fiber, like oats, and so can be effective in lowering cholesterol levels. Have a bag of fresh spinach in the fridge for use throughout the week. Keep frozen spinach on hand for last minute menus. For a whole grain version of this dish, choose hulled or hulless barley. Pearl barley is polished, which removes much of the bran along with the hull.

Mango Cucumber Salsa with Curry Chicken

The marriage of the curry’s pungent flavor with fresh, cool mango and cucumber is worth celebrating. This recipe is easy enough for a weeknight family meal and special enough to impress company. Serves 4.

Salsa (3½ cups)


  • 1 ripe mango, peeled and diced
  • ½ cup English cucumber, seeded and diced
  • ½ cup yellow bell pepper, diced
  • 1 small onion, chopped
  • 1 jalapeno pepper, seeded and diced
  • 2 garlic cloves, minced
  • 2 large tomatoes, seeded and chopped
  • 1½ teaspoons each of lime zest and lime juice


  1. Combine all ingredients in a bowl and mix. Set aside for 20 minutes to allow flavors to meld.
  2. Serve on top of chicken, meat or fish.

Chicken Marinade


  • 2 tablespoons (4-6 cloves) garlic, minced
  • ¼ cup minced fresh herbs (mint and cilantro)
  • 2 teaspoons curry powder
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • ¼ cup olive oil
  • 1 lb. skinless, boneless chicken breast


  1. Combine all ingredients and marinate chicken 3 hours or overnight before grilling or broiling.
  2. Preheat broiler. Discard marinade and broil chicken until browned, about 5 minutes.
  3. Let rest for 5 minutes before slicing. Top with salsa.

Per serving: 243 calories, 30g protein, 20g carbohydrates, 5g fat, 1g sat fat, 3g mono fat, 68mg cholesterol,
4g fiber, 381mg sodium

The Seasoned Cook Aside from its interesting flavors, this recipe’s added bonus is that it can be prepared in advance (up until broiling), making mealtime more relaxed. Consider adding any variety of fresh or frozen fruits for extra color, nutrients, and fiber. For a bold change, serve this dish with black quinoa, shown here.

Roasted Cauliflower and Carrots in Mustard Sauce

This dish is an amazing combination of flavors and textures. It’s sweet, savory and crunchy. It’s versatile and goes well with chicken, pork, beef and vegetarian dishes. Both healthy and satisfying! Serves 4.


  • 1 small head cauliflower, trimmed into florets (about 2 cups)
  • 4 large carrots (about 1 pound), diagonally cut into 1" slices
  • 2 teaspoons olive oil
  • ½ teaspoon pepper

For mustard sauce

  • 1 tablespoon olive oil
  • 2 tablespoons Dijon prepared mustard or a favorite mustard
  • 1 teaspoon prepared horseradish
  • 1 teaspoon honey
  • ¼ cup chopped fresh parsley
  • Salt to taste, optional


  1. Preheat oven to 425°.
  2. In a bowl, toss cauliflower florets and carrots with 2 teaspoons olive oil and pepper. Cover and microwave 5 minutes.
  3. Spray a baking sheet with cooking oil spray. Place vegetables in a single layer on the sheet. Roast 10 minutes, until vegetables are tender and cauliflower edges are browned.
  4. For the sauce: While the vegetables are roasting, combine olive oil, mustard, horseradish, and honey in a small bowl.
  5. Remove vegetables from oven, toss with the sauce and parsley.

Per serving: 131 calories, 3 gm protein, 15 gm carbohydrate, 8 gm fat, 1 gm sat fat, 5 gm mono fat, 0 mg cholesterol, 5 gm fiber, 194 mg sodium

Seared Pork Tenderloin Salad with Strawberry Vinaigrette

Filled with antioxidants and high levels of dietary fiber, strawberries are a powerful little fruit. They provide luscious sweetness to this salad, which is a complete meal when served with lean and light pork tenderloin. Get it done quickly – either pan-seared or outdoors on the grill! Serves 4.


  • ¼ cup balsamic vinegar
  • 2 teaspoons sugar
  • 1½ cups (8 ounces) strawberries, washed and halved
  • 1 pound pork tenderloin
  • ¾ teaspoon kosher salt, divided
  • ½ teaspoon ground black pepper, divided (optional)
  • 1 tablespoon olive oil
  • ¼ cup chicken broth
  • 6 cups mixed salad greens
  • ¼ cup shredded basil leaves, to garnish


  1. Preheat the oven to 400°F.
  2. Combine in a medium mixing bowl, balsamic vinegar and sugar. Stir until sugar is dissolved, add strawberries and set aside for 15 minutes.
  3. Season pork with ½ teaspoon salt and ¼ teaspoon pepper. Heat oil in an ovenproof skillet over medium-high heat. When hot, sear the pork until golden on both sides. Move pan to the oven and roast for 10 minutes or until pork is 150°F. Remove pork to a plate, tent with foil and let rest for 10 minutes, temperature will rise to 155°F.
  4. Heat same skillet over medium heat and add stock to deglaze the pan. Bring broth to a boil, add strawberry mixture then reduce heat to low and warm strawberries through. Season with optional ¼ teaspoon salt and ¼ teaspoon pepper.
  5. Slice pork and lay over salad greens on a large platter. Top with sauce and sprinkle with basil.

Per serving without ¼ tsp salt: 207 calories, 25g protein, 12g carbohydrate, 2g fiber, 6g fat, 1g saturated fat, 3g mono fat, 74mg cholesterol, 295mg sodium

Per serving with ¼ tsp salt: 211 calories, 26g protein, 13g carbohydrate, 3g fiber, 6g fat, 1g saturated fat, 3g mono fat, 74mg cholesterol, 583mg sodium

THE SEASONED COOK If cooking on your grill, preheat to 400°F. Brush meat lightly with olive oil and place on hot grill. Sear the outside and then drop temperature to medium low (if on charcoal, move to indirect heat area) and cook 15-20 minutes per pound until internal temperature is 145°F. Remove from heat and tent with foil for 10 minutes before slicing. On the side burner, make strawberry sauce as directed in saucepan.

Spicy Stir Fry Beef and Vegetables over Brown Rice

This promises to be your new go-to dish. Kid-friendly, it beckons their help with preparation. This is also an opportunity to clean out the refrigerator—if it’s still edible, add it to the stir fry. And make a lot so you’ll have leftovers. Serves 4.


  • 2 cups brown rice, cooked
  • 3 tablespoons low sodium soy sauce
  • 4 tablespoons red wine vinegar
  • 2 cloves garlic, minced
  • 1 teaspoon each ginger and curry powders
  • 1 pound lean boneless beef, sirloin tip, eye of round, or filet, sliced 1/8 inch thick
  • 6 cups assorted chopped vegetables (carrots, onions, broccoli, mushrooms, cauliflower, red pepper, and bok choy)
  • ½ cup bean sprouts


  1. Prepare brown rice according to directions.
  2. Meanwhile, in a medium plastic bowl with a tight fitting lid, combine soy sauce, vinegar, garlic, ginger and curry. Add beef and toss lightly to coat. Refrigerate while chopping vegetables, at least 10 minutes.
  3. In a medium nonstick skillet, sauté beef with soy sauce marinade over medium heat until the beef is cooked, about 5-7 minutes. Add chopped vegetables and toss until heated through, about 5 minutes more.
  4. Serve over brown rice and top with bean sprouts.

Per serving: 420 calories, 34 gm protein, 52 gm carbohydrate, 9 gm fat, 3 gm sat fat, 3 gm mono fat, 68 mg cholesterol, 5 gm fiber, 775 mg sodium

THE SEASONED COOK To make brown rice more flavorful, substitute low sodium broth for water. And for an added kick to the stir fry, sprinkle red pepper flakes to taste.

Mac’s Hearty Beef Stew

Who doesn’t love the hearty winter meals they had as a child? This is a great one-pot meal that takes a family classic and makes it absolutely healthy without losing taste. Serves 4.


  • 2 tablespoons whole wheat unbleached flour
  • ½ teaspoon each of dried rosemary, sage and thyme
  • 1 teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 8 ounces lean beef steak in ¾ inch cubes
  • 1 cup beef broth, low-sodium
  • 3 medium carrots, sliced ½ inch thick
  • 1 medium onion, chopped
  • 2 stalks celery, sliced ½ inch thick with leaves
  • 1 medium potato in ¾ inch cubes
  • 3 cloves garlic, finely chopped
  • 1 cup mushrooms, quartered
  • 1 14.5 ounce can diced tomatoes, low-sodium
  • ¼ cup nonfat milk
  • 2 tablespoons cornstarch


  1. Combine flour, rosemary, sage, thyme, and pepper in a plastic bag. Add beef and shake to coat. Reserve any excess flour mixture.
  2. Heat oil in stew pot at medium heat and brown beef on all sides, about 5 minutes. Remove beef from pot.
  3. Deglaze pot with ¼ cup of beef stock. Add carrots, onions, celery, potato, garlic, mushrooms and remainder of stock. Simmer 15 minutes.
  4. Return beef to pot with vegetables, add tomatoes and simmer 10 minutes or until vegetables are cooked, but still firm.
  5. Combine milk, reserved flour and cornstarch. Add mixture to pot and simmer until sauce thickens, about 5 minutes. Serve.

Per serving: 319 calories, 26 gm protein, 34 gm carbohydrate, 9 gm fat, 3 gm sat fat, 5 gm mono fat, 56 mg cholesterol, 6 gm fiber, 211 mg sodium

THE SEASONED COOK Time saver: make this dish ahead and heat it up for dinner.

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