Week Two - September 21-25

Monday, September 21
Stuffed Grilled Tomatoes

Source:  Rising's Gardens CSA Recipe Collection
Ingredients:
6 med Roma tomatoes, cut in half lengthwise
1-2 med Hungarian wax peppers, seeded and chopped
1 med onion, chopped
2 - 4 fresh basil leaves chopped
1small container of ricotta cheese
Preparation:
Scoop pulp and seeds out of the tomatoes; mix chopped pepper, onion and ricotta
cheese together.  Fill the cavity in the tomato with the cheese mixture, top with the basil.
Cook on a hot grill 7 -10 minutes.
Nutrition Information:
This recipe yields six servings.  Each serving contains approximately:
Calories 100, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 13mg, Protein: 7g, Total Carbohydrates: 13g, Dietary Fiber: 3g, Sodium: 60mg

Broccoli Rabe with Bulgur and Walnuts

Source: Bon Appétit | February 2008
This filling, healthy and flavorful dish is delicious and simple to make. The grains and nuts are great at balancing the bitterness of broccoli rabe.
Ingredients:  
1 cup medium-grind bulgur*
2 1/2 cups boiling water
1 1/2 lbs broccoli rapini (1 very large bunch), bottom 1 inch of stems trimmed
2 Tbsp extra-virgin olive oil
2  large shallots, minced (about 2/3 cup)
2/3 cup walnuts, finely chopped
2 Tbsp fresh lemon juice
½ cup grated Parmesan cheese
Preparation:
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let stand until just tender, about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water until crisp-tender, 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Meanwhile, heat oil in large skillet over medium-high heat. Add shallots; sauté until soft, about 2 minutes. Add walnuts; sauté until fragrant, about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring frequently, until heated, about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with freshly ground black pepper. Toss in Parmesan cheese. 
Nutrition Facts:
This recipe yields 6 servings.  Each serving contains approximately:
Calories: 240, Total Fat: 13g, Saturated Fat: 2g, Carbohydrates: 25g, Fiber: 10g, Protein: 10g, Cholesterol: 5mg, Sodium: 150mg

Tuesday, September 22
Grilled Portobello & Arugula Burgers

Source: Bon Appétit | July 1999
Ingredients:
½  cup nonfat plain yogurt
2 tsp Dijon mustard
6 tsp fresh rosemary, minced
1 clove garlic, minced
Nonstick vegetable oil spray
4 large Portobello mushrooms, stems trimmed
2 Tbsp extra virgin olive oil
4 med whole wheat buns, toasted
2 large bunches arugula
Preparation:
Mix nonfat plain yogurt, mustard, 2 teaspoons rosemary and garlic in small bowl. Spray grill rack with nonstick spray, then prepare barbecue (medium heat). Brush mushrooms all over with olive oil. Sprinkle each with 1 teaspoon rosemary, then freshly ground black pepper. Grill until tender, about 10 minutes per side.   Spread mixture over buns. Place mushrooms and arugula on bun bottoms. Cover with bun tops.
Nutrition Information:
This recipe yields four servings.  Each serving contains approximately:
calories, 215; total fat, 10 g; saturated fat, 2 g; cholesterol, 0.

Roasted Plums with Greek Yogurt

Source:  SELF | September 2008; Adapted from Peter Hoffman
If plums aren't available, pears are an easy alternative. And with calories this low, go ahead—indulge in seconds!
Ingredients:
Parchment paper
6 dark plums, halved and pitted
1 tablespoon canola oil
1 tablespoon sugar
1/2 cup 2% Greek yogurt
2 tablespoons hazelnuts, toasted in the oven at 375°F for 7 minutes, chopped
2 teaspoon honey
Preparation:
Heat oven to 375°F. Line a baking sheet with parchment paper. Place plums cut side up on sheet, brush with canola oil and sprinkle with sugar. Bake until soft and some juices run off, about 15 minutes. Divide among 4 bowls, top each with 2 tablespoons yogurt, sprinkle with nuts and drizzle with honey.
Nutritional Information:
This recipe yields four servings.  Each serving contains approximately:
Calories: 140, Total Fat: 6.4 g , Saturated Fat: 2.5 g, Protein: 3.7g, Carbohydrates: 19 g, Fiber: 1.8 g, Sodium: 10mg

Wednesday, September 23
Macaroni & Cheese

Ingredients:
1 Tablespoon margarine
2 Tablespoons all purpose flour
1 ¼ cups skim milk
1 ½ cups reduced fat sharp cheddar cheese, shredded
3 Tablespoons low fat Parmesan cheese, grated
1 teaspoon low sodium Worcestershire sauce
½ teaspoon dry mustard
1/8 teaspoon pepper
1/8 teaspoon hot sauce
4 cups cooked elbow macaroni
Preparation:
Melt the margarine in a sauce pan over medium heat, then add flour.  Cook 1 minute, stirring constantly.  Remove the pan from the heat.  Add the remaining ingredients (except macaroni), stirring until the cheese melts.  In a large bowl, combine the cheese sauce and macaroni.  Stir well and serve immediately.
Nutrition Information:
This recipe yields eight ½ cup servings.  Each serving contains approximately:
Calories 190, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 9mg, Protein: 12g, Carbohydrates: 27g, Fiber: 1g, Sodium: 160mg

Chilled Asparagus Salad
with Roasted Red Pepper and Tarragon Vinaigrette

Resource:  www.foodfit.com
Ingredients:
1 1/2 pounds fresh, thick asparagus, trimmed and cut into 1-inch pieces
2 teaspoons Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon finely chopped shallots
1 tablespoons extra virgin olive oil
2 tablespoons freshly chopped tarragon
freshly ground black pepper
1 large roasted red bell pepper, diced (from a jar)
Preparation:
Put about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the asparagus in the basket for about 3-4 minutes, or to desired tenderness. Remove the basket and run under cold water to stop the cooking process.
Meanwhile, in a small bowl, whisk the Dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the olive oil and tarragon. Season with pepper to taste.  (The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.)
Gently toss the asparagus and the red bell pepper in the vinaigrette and serve at room temperature or chilled.
Nutrition Information:
This recipe yields six ¾ cup servings.  Each serving contains approximately
Calories:  60, Total Fat: 3g, Saturated Fat: 0g, Protein: 3g, Carbohydrates: 7g, Fiber: 3g, Sodium: 50mg 

Thursday, September 24
Turkish Chicken with Spiced Dates

Source: Dole Nutrition Recipes
Ingredients:
4 boneless, skinless chicken breasts (or 1 lb. turkey breast slices)
1spritz vegetable or olive oil cooking spray
1 cup low-sodium chicken broth
½ onion, chopped
1 8oz bag dates, chopped
8 dried apricot halves, chopped
2 Tbsp apricot or peach fruit spread
½ tsp ground cinnamon
Parsley sprigs
Directions:
Coat a large skillet with non-stick cooking spray. Cook poultry over medium heat about 5 minutes on each side (less for turkey slices) or until poultry is no longer pink. Remove from heat; cover and keep warm.
To the skillet, add broth, onion, dates and apricots. Bring to boil, stirring occasionally. Reduce heat to low; cook until liquid is reduced by half (about 8-10 minutes).
Stir apricot spread and cinnamon into sauce until blended; spoon over poultry. Garnish with parsley. Serve immediately with grilled root vegetables.
Nutrition Information:
This recipe yields 4 servings.  Each serving contains approximately:
Calories: 340, Fat: 4g, Sat. Fat: 1g, Cholesterol: 82mg, Fiber: 5g, Sodium: 90mg

Curried Sweet Potatoes and Pineapple

Source:  www.dolenutrition.com
Ingredients:
1-1/2 lbs sweet potato, peeled and cut into 1-inch pieces
1Tbsp canola oil
½ cup red onion, chopped
½ cup brown sugar, packed
2 tsp cornstarch
½ tsp ground cinnamon
1 tsp curry powder
2 cups fresh pineapple, cut into chunks
¼ cup pecans, chopped, toasted
Directions:
Place sweet potatoes in large saucepan. Add enough cold water to cover 1 inch above sweet potatoes. Bring to boil. Reduce heat; cover and cook 15 minutes or until just tender but firm. Drain; set aside.
Add canola oil to large skillet over medium-high heat. Add onion; cook and stir until tender-crisp.  Add brown sugar, cornstarch, cinnamon and curry; cook and stir 1 to 2 minutes or until sugar dissolves.  Add pineapple and sweet potatoes; cook and stir 3 to 5 minutes or until heated through. Sprinkle with pecans before serving.
Nutrition Information:
This recipe yields 10 servings.  Each serving contains approximately:
190 calories, 1g fat (0g sat.), 0mg cholesterol, 64mg sodium, 35g carbohydrate (4g dietary fiber, 14g sugars), 2g protein, 6% vitamin A, 39% vitamin C, 3% calcium, 5% iron, 19% potassium, 6%

Friday, September 25
Super Easy Roasted Salmon

This recipe is an absolute staple for a delicious and nutritious serving of fish. Dish up balsamic roasted vegetables and wild rice on the side for an elegant meal that comes together in minutes. Feel free to substitute thyme and lemon zest with your favorite herb or spice to give it your own personal touch.
Ingredients:
1 (5-oz) piece salmon fillet with skin, Alaskan Wild Caught preferred
1 teaspoon extra-virgin olive oil
2 ½ teaspoons thyme
1 ¾ teaspoons lemon zest
freshly ground black pepper
½ tablespoon chopped fresh chives
lemon wedges
Preparation:
Preheat oven to 425°F.  Rub salmon all over with 1 teaspoon oil and season with thyme, lemon zest and pepper. Roast, skin side down, on a foil-lined baking sheet in upper third of oven until fish is just cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from skin with a metal spatula and transfer to a plate. Discard skin, sprinkle with chives, and serve with a lemon wedge on the side.
Nutrition Facts:
This recipe yields 1 serving.  Each serving contains approximately:
Calories:  270, Total Fat: 17g, Saturated Fat: 3g, Protein: 30g, Carbohydrates: 1g, Fiber: 0g, Cholesterol: 89mg, Sodium: 66mg

Barley Salad with Carrots & Dill

Recipe copyright, Lorna Sass, 2008
Ingredients:
3 1/2 to 4 cups cooked barley
3/4 pound (5 medium) carrots, coarsely grated
1/2 cup tightly packed, minced fresh dill
1/3 cup raw sunflower seeds, toasted
1/4 cup dried currants
1/3 cup fruity olive oil
3 to 4 tablespoons freshly squeezed lemon juice
Salt to taste
Preparation:
In a large serving bowl or storage container, combine the barley, carrots, dill, sunflower seeds, and currants.
Dribble on the olive oil, lemon juice and salt to taste. Toss until the ingredients are thoroughly coated with the dressing.
Nutrition Information:
This recipe yields six servings.  Each serving contains approximately:
Calories: 300, Total Fat: 15g, Saturated Fat: 2g, Cholesterol: 0mg, Carbohydrates: 41g, Fiber: 7g, Protein: 5g, Sodium: 40mg