Shring and Grits With Spicy Green Beans

3 cup water

¾ cup uncooked quick-cooking grits

2 ounces grated parmesan cheese (about ½ cup)

5/8 teaspoon kosher salt, divided

¾ teaspoons freshly ground black pepper, divided

2 center-cut bacon slices, chopped

1 cup chopped white onion

1 tablespoon minced garlic

1 (8-ounce) package presliced mushrooms

1 pound medium shrimp, peeled and deveined

½ teaspoon crushed red pepper

¼ cup half-and-half

1 tablespoon all- purpose flour

¾ cup fat-free, lower-sodium chicken broth

1/3 cup chopped green onions

1.      Bring 3cups water and butter to a boil in a small saucepan. Whisk in grits; cover and cook for 5 minutes, stirring frequently. Remove from heat. Stir in cheese, ¼ teaspoon salt, and ½ teaspoon black pepper; cover. Keep warm.

2.      Cook bacon in a large nonstick skillet over medium-high heat until crisp. Add white onion, garlic, and mushrooms to pan; cook 8 minutes or until mushrooms begin to brown and give off liquid, stirring frequently. Add shrimp and red pepper; cook 3minutes. Combine half-and-half and flour in a small bowl, stirring with a whisk until smooth. Add broth, flour mixture, remaining 3/8 teaspoon salt, and remaining ¼ teaspoon black pepper to pan; bring to a boil. Cook 2 minutes or until slightly thickened. Top with green onions. Serve shrimp mixture with grits.

FOR THE SPICY GREEN BEANS

Heat 2 teaspoons olive oil in a large non-stick skillet over medium-high heat. Add 1½ pounds haricots verts or green beans. Cook 3 minutes or until lightly browned. Add 1 tablespoon minced fresh garlic and ¼ teaspoon crushed red pepper. Remove from heat; stir in 1½ teaspoons white wine vinegar, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper.     

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Orzotto with and White Aspararagus

Ingredients

Hands-on: 33min .Total:33min.

3½ cups unsalted chicken stock

1 tablespoon unsalted butter

1¼ cups uncooked orzo pasta

1½ teaspoon grated lemon rind

1 tablespoon fresh lemon juice

3/8 teaspoon salt

¼ teaspoon black pepper

½ pound green asparagus, trimmed and cut into 1-inch piece

½ pound white asparagus, trimmed and into 1-inch pieces

2 ounce parmigiano-reggiano cheese, grated and divided (½ cup)

1 tablespoon minced flat-leaf parsley

Preparation

1.     Bring stock to simmer in a saucepan (do not boil). Keep warm.

2.     Heat a saucepan over-medium low heat. Add butter and oil; swirl to coat. Add scallions; cook seven minutes, stirring occasionally. Add orzo; cook 2 minutes, stirring frequently. Stir in rind, juice, salt and pepper. Ad ½ cup stock to pasta mixture; cook 2½ minutes or until liquid is nearly absorbed, stirring frequently. Reserve 1 cup stock. Add remaining stock, ½ cup at a time, stirring frequently until each portion of  stock is absorbed before adding the next (about 13 minutes). Stir in 1 remaining cup stock and asparagus; cook 7 minutes or until asparagus is tender, stirring occasionally. Remove from heat; stir in a half of cheese. Sprinkle with remaining cheese and parsley. Serve immediately.       

     

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Spinach and Tofu Curry

Ingredients

¾ cup soy milk

2(10 ounces) packages fresh spinach, chopped

1package water-packed firm tofu cut into 1½-inchcube

1½ cups onions chopped

2 green chilies, chopped

1 to 2 tomatoes, chopped

¼ teaspoon turmeric

½ teaspoon ginger garlic paste

1teaspoon curry powder

½ can coconut milk

2to 3 teaspoon oil, 5 to 6 leaves fresh curry (available at Indian market.

Preparation

1.      Heat oil in skillet. Add chopped onions, green chilies, and curry powder leaves (option). Cook on a medium high till light browned, then add ginger garlic paste, turmeric, and curry powder. Stir for one minute, then add chopped spinach and cover for 2 to 3 minutes.

2.      Add chopped tomatoes and salt to taste, then cook for additional 2 to 3 minutes. Make sure tomatoes are soft, and then mash them with spinach to paste-like consistency.

3.      Add tofu cubes and coconut milk, salt to taste and cook on low for 3 to 5 minutes.

4.      Serve with rice or Indian rote (bread).

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Bolognese Lasagna

Hands-on:40min

Total: 1 hr.35min

Ingredients

 A lighter take classic Bolognese meat sauce allow for cheese-always good things.

1½ cups coarsely chopped onion

¾ cup coarsely chopped clearly

½ cup coarsely chopped carrot

4 garlic cloves

1 tablespoon olive oil

1 tablespoon unsalted tomato paste

1 ounce diced pancetta

1 pound ground turkey breast

¼ cup white wine

¾ teaspoon kosher salt

¾ teaspoon crushed red pepper

½ teaspoon dried oregano

½ teaspoons freshly ground black pepper

1 cup 1% low fat milk

½ cup chopped fresh milk

1(28-ounce) can crushed tomatoes, undrained

1½ cups part-skim ricotta cheese

6 ounces shredded part-skim mozzarella cheese, divided (about 1½ cup)

1 large egg, lightly cooking spray

6 cooked lasagna noodles

Preparation

1.    Place first 4 ingredients in a food processor; pulse until coarsely ground. Heat a medium saucepan over medium-high heat. Add oil to pan; swirl to coat. Add tomatoes paste and pancetta; cook for 1 minute, stirring constantly. Add turkey, and cook 4 minutes, stirring to crumble. Add wine; cook for 2 minutes or until liquid evaporates, scraping pan to loosen browned bits. Add onion mixture, salt and next 3 ingredients (through black pepper) to pan and 3 minutes, stirring occasionally. Stir in tomatoes; reduce heat, and 20 minutes.

2.    Preheat oven to 48degrees

3.    Combine ricotta, 1 cup mozzarella cheese, and egg in a small

4.    Spread ¾ cup turkey mixture in bottom of a 13 by 9-inch glass or ceramic baking dish coated with cooking spray. Arrange 3 noodles over turkey mixture; top with half of remaining turkey mixture and half of ricotta mixture. Repeat layer once, ending with ricotta mixture. Sprinkle remaining ½ cup mozzarella evenly over top. Bake at 425 degrees for 35 minutes.

5.    Preheat broiler to high (keep lasagna in oven)

6.    Broil lasagna for 2 minutes or until cheese is golden brown and sauce is bubbly. Let stand 10minutes before serving.     

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Pork chops with tangy red currant sauce

WITH MASHED POTATOES AND LEMON-MIN PEAS

Ingredients

Cooking spray

½ cup diced white onion

3tablespoons minced fresh garlic, divided

1/3 cup red wine or unsalted chicken stock

2tablespoon sugar

2ttablespoon red currant fruit spread

¼ cup red wine vinegar

1½tablespoons grated lemon rind

4 (6-ounce) bone-in centre –cut loin pork chops, trimmed

½ teaspoon fleshly ground black pepper

¼ teaspoon kosher salt

Preparation

1. Heat a saucepan over a medium heat. Coat pan with cooking spray. Add onion and tablespoon garlic; cook 5 minute or until liquid almost evaporates. Add sugar and fruit spread; bring a boil. Cook 1minute. Add vinegar; return to a boil. Cook until it is reduced ½ cup (about 5 minutes).

2. Heat a large grill pan over medium-high heat.  Coat with cooking spray, combine 2 tablespoons garlic and rind; sprinkle evenly over pork, pressing to adhere. Sprinkle evenly with pepper and salt. Add pork to pan; cook 3 minutes on each on side until or until desire degree of doneness. Remove from pan; let stand 5 minutes.

For the mashed potatoes:

Place 2 cups frozen precut baking potatoes (such as ore Ida steam n mash) in a bowl. Microwave at HIGH 3minutees, stirring after 2 minutes. Add 2 tablespoons 2% reduced –fat milk 1tablespoon extra-virgin  olive oil, ¼ teaspoon freshly ground black pepper, and 1/8 teaspoon salt; mash potatoes. Sprinkle with additional pepper, if desired.

For the lemon –mint peas

Place 2 cup frozen green peas and 2tablespoon water in a bowl cover.  Microwave at HIGH 3 minutes stirring after 2 minutes. Add 1tablespoon chopped mint, 1 teaspoon butter, ½ teaspoon grated lemon rind, ¼ teaspoon pepper , and 1/8 teaspoon salt; toss .

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Halibut with Olive and Bell Couscous

With Lemon-Garlic Asparagus 

Ingredients

2teaspoons olive oil, divided

½ cup diced red bell pepper

2garlic cloves, minced

½ cup uncooked Israeli couscous

¾ cup fat-free, lower sodium chicken broth

2teaspoon kalamata olives pitted and quartered

½ teaspoon kosher salt divided

½ teaspoons freshly ground black pepper, divided

4(6ounces) skinless halibut fillet

4teaspoon torn fresh oregano

2lemons, cut into 1/8-inch-thick slices

Preparation

1.    Preheat broiler to high

2.    Heat medium saucepan over medium high heat. Add 1 teaspoon oil to pan; cook 1 minute occasionally .Add couscous; cook 1minute or until highly browned. Add broth; bring to a boil. Cover and simmer 7minutes or until liquid evaporates. Stir in olives ¼ teaspoon salt and ¼ teaspoon black pepper.

3.    Sprinkle halibut evenly with remaining ¼ teaspoon salt and remaining teaspoon black pepper. Heat a large ovenproof skillet over medium-high heat .Add remaining 1 teaspoon oil to pan; swirl to coat. Add fillet to pan; cook 3 minutes. Remove pan from heat; turn over. Arrange torn oregano and lemon slices evenly over fillet. Place fillet in oven. Broil 5 minutes or until fish flecks easily when tested with a fork. Serve fish with a couscous.

For the lemon-garlic asparagus:

Heat a large skillet over medium-high heat. Add 2 teaspoon olive oil to pan; swirl to coat. Add 1 pound trimmed asparagus; sauté 3 minutes or until crisp-tender.  Add 1 minced garlic clove; cook 1 minute, stirring occasionally. Remove from heating, add 1 teaspoon fresh lemon juice ¼ teaspoons freshly ground black pepper, and 1/8 teaspoon kosher salt; toss to coat.

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