black pepper

Couscous With Carrots, Walnuts, and Raisins

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Couscous With Carrots, Walnuts, and Raisins
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Instructions
  1. In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown.
  2. Slowly add water, then raisins and carrots.  Cover.  Bring to a boil over high heat.
  3. Remove from the heat, and let stand for 10 minutes.
  4. Fluff with a fork.  Serve immediately.
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Baked Pork Chops

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Baked Pork Chops
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Instructions
  1. Preheat oven to 375 °F.
  2. Trim fat from pork chops.
  3. Beat together egg white and evaporated milk.  Place pork chops in milk mixture, and let stand for 5 minutes, turning once.
  4. Meanwhile, mix cornflake crumbs, breadcrumbs, spices, and salt.
  5. Spray cooking spray on 13- by 9-inch baking pan.
  6. Remove pork chops from milk mixture, and coat thoroughly with crumb mixture.
  7. Place pork chops in pan, and bake at 375 °F for 20 minutes.  Turn chops and bake for an additional 15 minutes or until pork is fully cooked (to a minimum internal temperature of 160 °F).
  8. Serve immediately. 
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Baked Salmon Dijon

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Baked Salmon Dijon
Course Main Dish
Cuisine Seafood
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Course Main Dish
Cuisine Seafood
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Instructions
  1. Preheat oven to 400 °F.
  2. Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
  3. Lightly coat baking sheet with cooking spray.
  4. Place salmon, skin side down, on the prepared baking sheet.  Sprinkle with garlic powder and pepper, then spread with sauce.
  5. Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
  6. Serve immediately.
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Red Snapper Provencal

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Red Snapper Provencal
Instructions
  1. Heat olive oil in a large, heavy-bottom sauté pan.
  2. Add fillets, and sauté over high heat for 4–5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
  3. Remove fillets from the pan, cover to keep warm, and set aside.  Drain excess fat from pan, but do not clean.
  4. Add garlic to sauté pan, and cook for about 30 seconds, until it begins to soften.  Do not brown.
  5. Add chicken broth to the pan, and bring to a boil over high heat.  Add remaining ingredients, and return to a boil.  Lower heat and simmer for 5 minutes.
  6. Serve each fish fillet with ½ cup of sauce.
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Quick Cannellini Bean Soup With Arugula

Quick Cannellini Bean Soup With Arugula

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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Quick Cannellini Bean Soup With Arugula
Instructions
  1. Cut the chicken sausages into ½ inch-sized pieces. Set aside.
  2. Using a large, heavy-bottomed pot, heat the olive oil over medium heat.
  3. Add the garlic and cook, stirring, just until garlic turns golden, about 2 minutes.
  4. Add the tomatoes, beans and sausage. Add salt and pepper. Bring to a boil, then reduce heat and simmer, uncovered, for 5 minutes. Turn off the heat
  5. Add the arugula and stir, just until arugula begins to wilt, about 1 minute. Ladle into bowls and top each portion with a tablespoon of parmesan.
Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2016/01/05/quick-cannellini-bean-soup-with-arugula/

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Shrimp in Ginger Butter Sauce

Shrimp in Ginger Butter Sauce

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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Shrimp in Ginger Butter Sauce
Instructions
  1. Using a small saucepan, bring 2 cups of water to a boil. Add the peeled garlic cloves and boil for 2-3 minutes. Drain and chop the garlic finely.
  2. In a large skillet, heat the oil. Add the shrimp, garlic, parsley, thyme and ginger. Add the salt and pepper and cook shrimp over high heat for 2 minutes. Flip them over and cook for 2 more minutes. Add the sherry and cook for 1 minute, then, using a slotted spoon, remove shrimp and set aside, covering them to keep warm.
  3. Add the lemon zest, lemon juice, butter and cornstarch to the skillet. Cook over low heat, stirring, until sauce thickens slightly, about 1 minute. Add the shrimp back into the sauce, cook for a minute or so, then serve. Add red pepper flakes, if desired.
Recipe Notes

http://lizthechef.com/2013/03/29/shrimp-in-ginger-butter-sauce/

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Chicken with Fennel, Shallots and Potatoes

Chicken with Fennel, Shallots and Potatoes

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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Susan's Chicken with Fennel, Shallots and Potatoes
Instructions
  1. Preheat oven to 425 degrees.
  2. Place chicken pieces in a large bowl.
  3. Cut each fennel bulb in half, reserving fronds. Cut out the hard core and slice into ½-inch thick slices. Add to chicken, along with the potatoes and shallots.
  4. Chop 2 tablespoons of the fennel fronds and add to mixture.
  5. Add garlic, olive oil, wine, lemon zest and juice, salt and pepper and mix well.
  6. Using a sided sheet pan, place chicken pieces in the center and surround with vegetables. Pour any accumulated juices over the entire pan.
  7. Roast, uncovered for 30 minutes. Allow dish to rest, covered, for 5 minutes before garnishing and serving.
Recipe Notes

http://lizthechef.com/2013/04/26/susans-chicken-with-fennel-shallots-and-potatoes/

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Roasted Pepper Frittata

Roasted Pepper Frittata

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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Roasted Pepper Frittata
Cuisine American
Prep Time 15 minutes
Cook Time 52 minutes
Servings
People
Ingredients
Cuisine American
Prep Time 15 minutes
Cook Time 52 minutes
Servings
People
Ingredients
Instructions
  1. Preheat oven to 425.
  2. Bake for 25 minutes, tossing vegetables once after 15 minutes. Remove pan from oven and lower oven temperature to 350 degrees.
  3. Place the skillet in the oven and cook for 25 minutes, until center of the frittata has set and top is golden brown.
  4. Place the peppers and onions on a sheet pan. Drizzle with the olive oil, reserving one tablespoon for later. Toss with salt and pepper.
  5. Sprinkle with Fontina cheese and bake another 3 minutes.
  6. In a 10 inch ovenproof skillet, heat the remaining olive oil over medium heat. Add the roasted vegetables to the skillet. Pour the egg mixture over the vegetables and cook for 2 minutes without stirring.
  7. Using a large bowls, whisk eggs, milk, and Parmesan.
  8. Cut into wedges and serve.
Recipe Notes

http://lizthechef.com/2013/03/08/roasted-pepper-frittata/

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Three Bean Firehouse Chili

Three Bean Firehouse Chili

By Stephanie Kinturi 

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Three Bean Firehouse Chili
Cuisine Mexican
Servings
people
Ingredients
Cuisine Mexican
Servings
people
Ingredients
Instructions
  1. Combine minced garlic, chopped onions and ground beef. Brown in a large stew  pot. (Beef is very lean and will not need to be drained. Any drippings will add  flavor and will allow the onion and garlic to brown.)
  2. Add all other ingredients. Stir to combine.
  3. Simmer over medium low heat until heated through. (30 minutes is recommended)
  4. Serve hot with tortillas. Garnish with fat free cheese, sour cream etc.
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Boston Bib Salad with Granola Crusted Goat Cheese

Boston Bib Salad with Granola Crusted Goat Cheese

By
Stephanie Kinturi

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Boston Bib Salad with Granola Crusted Goat Cheese
Servings
people
Ingredients
Salad
Balsamic Vinaigrette Dressing
Servings
people
Ingredients
Salad
Balsamic Vinaigrette Dressing
Instructions
  1. Arrange bib lettuce leaves on the plate to form a “bowl” shape. Do not cut or break the leaves.
  2. Roll the goat cheese in the granola and press the granola into the sides of the  cheese to form a granola “crust”. Slice the cheese into 8­10 cheese wheels and  place 2­3 on each salad.
  3. Sprinkle the salads with the sun dried tomatoes and pine nuts.
  4. Just before serving pour balsamic vinaigrette over the salads and serve with garlic  bread.
  5. For the vinaigrette, combine the first 4 ingredients and stir with a wire whisk. Slowly stream in the olive oil while stirring until combined.
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