money saving | healthy living

Shopping list for week of Aug 2

2010-08-01T23:21:00.002-05:00

::KROGER::
4 chicken breasts $2.49 Perdue Farms
egg whites carton (or if you already have eggs use them)
grated Parmesan cheese 2/$3 Kroger brand
tomato sauce
shredded part-skim mozzarella cheese 2/$3 Kroger brand
fresh basil leaves (optional, see Chicken Parm recipe)
spinach (optionalm see chicken Parm recipe)
steamed broccoli (in the bag in the freezer section, steam yourself, unless fresh is cheap)$1 frozen
box of unsalted butter
broccoli florets (again, frozen unless fresh is cheaper)-frozen Kroger brand $1
sundried tomatoes
Rotissere chicken (will be using this for 2 recipes, get a large one)
whole wheat fettuccine
dry red cooking wine
1 shallot
fresh rosemary
4 6oz each flat iron steak & 1-16 oz one also $4.99/lb
bagged salad Fresh Selection $1
4 pork chops $1.99/lb
2 firm peaches $1.29/lb
pine nuts
olive oil mayo
1 plain greek yogurt (coupon in the paper few weeks ago)
2 cups arugula
4 whole wheat hoggie buns Private Selection $2.99/ 16oz
1 lb ground sirlion $2.99/lb Private Selection2
4oz can roasted green chiles
sliced swiss cheese
4 potato buns Private Selection $2.99/ 16oz
1/2 head red cabbage
Asian ving. dressing
fresh cilantro
mandarin oranges
sliced almonds

::ALDI::
bread crumbs
dried italian seasonings
olive oil
spaghetti (if not using the spinach from the Chicken Parm recipe)
flour
2% milk
2 galic cloves
8oz mushrooms
5 tomatoes
cucumber
2 containers blue cheese crumbles
balsamic ving.
2 onions
1 head cabbage
sugar

**If you are new to this blog, please do NOT buy anything on this shopping list that you already have at home! Please look in your pantry and fridge before going to the store!**

Menu for the week August 2-8

2010-08-01T23:10:00.009-05:00

~DINNER MENU~

::Monday::
Chinese Chicken Salad
click here for the recipe

::Tuesday::
Chicken Alfredo with veggies
click here for the recipe

::Wednesday::
Cheesesteak Sandwiches
click here for the recipe

::Thursday::
Grilled Pork & Peaches
click here for the recipe

::Friday::
Green Chile Cheeseburger
click here for the recipe

::Saturday::
Grilled Steak with Red Wine Sauce & salad
click here for the recipe

::Sunday::
Chicken Parmesan with spaghetti
click here for the recipe

Strawberry Shortcake with Balsamic

2010-07-30T08:52:00.000-05:00

160 calories
6 g fat (3.5 g saturated)
12 g sugars

INGREDIENTS:
2 cups sliced strawberries
1/4 cup balsamic vinegar
Pinch of freshly cracked black pepper
1 Tbsp butter (optional)
4 wedges angel food cake, each
1" thick Whipped cream

DIRECTIONS:
1. Mix the strawberries, vinegar, and pepper and marinate for 10 to 15 minutes.

2. Heat a grill, stovetop grill pan, or nonstick saute pan until hot. (If using the pan, add the butter; if grilling, omit the butter entirely.) Add the cake slices and cook until caramelized and toasted. Transfer to 4 dessert plates. Top with the strawberries, their liquid, and a spoonful of whipped cream.

Makes 4 servings / Cost per serving: $1.70

Chicken Parmesan

2010-07-30T08:49:00.002-05:00

340 calories
11 g fat (4 g saturated)
670 mg sodium
* For sides, trade the spaghetti bed for garlicky sauteed spinach. *

INGREDIENTS:
4 boneless, skinless chicken breast halves (4-6 oz each)
1/2 tsp salt
1/2 tsp black pepper
2 egg whites, lightly beaten
1 cup bread crumbs, preferably panko
2 Tbsp grated Parmesan
1/2 Tbsp dried Italian seasoning
1 Tbsp olive oil
1 cup tomato sauce
4 oz shredded part-skim mozzarella
Fresh basil leaves (optional)

DIRECTIONS:
1. Preheat the broiler. Cover the chicken breasts with parchment paper or plastic wrap and, using a meat mallet or a heavy-bottomed pan, pound the chicken until it is uniformly 1/4" thick. Season with the salt and pepper.

2. Place the egg whites in a shallow bowl. Mix the bread crumbs, Parmesan, and Italian seasoning on a large plate.

3. Dip each breast into the egg whites to coat both sides and then into the crumb mixture, patting the crumbs so they fully cover the chicken.

4. Heat the oil in a large skillet or saute pan over medium heat. Cook the chicken for 3 to 4 minutes on the first side before turning. (The crust should be deeply browned and crunchy.) Cook for another 2 to 3 minutes, then transfer the chicken to a baking sheet.

5. Spoon the tomato sauce over the chicken pieces, then top with the cheese and place underneath the broiler for 2 to 3 minutes or until the cheese is fully melted and bubbling. Serve garnished with basil (if using).

Makes 4 servings / Cost per serving: $3.79

CALORIE-CUTTING TIP
Chicken parm is normally made by shallow frying the breaded meat in a pan, which is exactly what we do here. But if you want to save time and calories with only the barest sacrifice in flavor, skip the saute pan and use the oven instead. Bake the chicken breasts in a 400° F oven until the crust is golden and the meat is firm, about 15 minutes.

Mac "N Cheese

2010-07-30T08:47:00.001-05:00

480 calories
9 g fat (5 g saturated)
450 mg sodium

INGREDIENTS:
2 Tbsp butter
1/2 yellow onion, minced
2 Tbsp flour
3 cups milk
2 cups shredded extra-sharp Cheddar
Salt and black pepper to taste
1 lb elbow macaroni, penne, or shells
1/4 cup chopped Pickled Jalapenos
2 oz prosciutto or ham, cut into thin strips
1/2 cup panko bread crumbs
1/4 cup grated Parmesan

DIRECTIONS:
1. Preheat the oven to 375°F.

2. Melt the butter in a large saucepan over medium heat. Add the onion and cook until soft and translucent (but not browned), about 3 minutes. Add the flour and stir to incorporate into the butter. Pour in the milk a few tablespoons at a time, using a whisk to incorporate the flour and prevent lumps from forming. When all the milk has been added, allow the sauce to simmer for 10 minutes, until it begins to thicken. Stir in the cheese and season with salt and pepper.

3. Cook the pasta according to the package instructions until al dente, drain, and return to the pot. Add the cheese sauce, jalapenos, and prosciutto and stir to fully incorporate. Divide the mixture among 6 individual crocks or pour into a large baking dish. Top with the bread crumbs and sprinkle with the Parmesan.

4. Bake for 10 minutes. Turn on the broiler and broil until the bread crumbs are golden brown and crispy, about another 3 minutes.

Makes 6 servings / Cost per serving: $1.03

MEAL MULTIPLIER

Check it out: You can boost the health profile of your mac and cheese by adding any of the following to the pasta when you toss it with the cheese sauce.
* 1 cup caramelized onions
* 2 cups roughly chopped or cherry tomatoes
* 6 oz grilled chicken and 1 cup sauteed mushrooms
* 2 cups chopped steamed or sauteed broccoli

Chicken Alfredo with Veggies

2010-07-30T08:44:00.000-05:00

540 calories
14 g fat (6 g saturated)
520 mg sodium

INGREDIENTS:
2 Tbsp unsalted butter
3 Tbsp flour
3 cups 2% milk
2 cloves garlic, chopped
2 Tbsp grated Parmesan
Salt and black pepper to taste
1/2 Tbsp olive oil
2 cups bite-size broccoli florets
8 oz mushrooms, sliced
1/4 cup chopped sundried tomatoes
8 oz cooked chicken breast, thinly sliced (store-bought rotisserie chicken works well)
12 oz whole-wheat fettuccine

DIRECTIONS:
1. To make the sauce, melt the butter in a saucepan over medium-low heat. Whisk in the flour. Cook for 1 minute. Slowly whisk in the milk to prevent any lumps from forming. Add the garlic and simmer, whisking often, for 10 to 15 minutes, or until nicely thickened. Stir in the Parmesan and season with salt and pepper. Keep warm.

2. Heat the oil in a large skillet or saute pan over medium-high heat. Add the broccoli and cook for 3 to 4 minutes. Add the mushrooms and tomatoes. Cook for 5 minutes, or until the vegetables have lightly caramelized. Stir in the chicken. Season with salt and pepper.

3. Meanwhile, cook the pasta according to the package instructions. Drain, reserving 1 cup of the cooking water. Return the pasta to the pot, add the sauce and the chicken mixture, and toss to coat. If the sauce is too thick, add some of the pasta water to thin it. Serve immediately.

Makes 4 servings / Cost per serving: $3.63

Grilled Steak with Red Wine Butter

2010-07-30T08:42:00.001-05:00

380 calories
19 g fat (10 g saturated)
470 mg sodium

INGREDIENTS:
1 cup dry red wine
1 shallot, minced
4 Tbsp butter, softened
1 tsp chopped fresh rosemary
Black pepper to taste
Salt to taste
4 steaks (flank, sirloin, skirt, or filet; 6 oz each)

DIRECTIONS:
1. Combine the wine and shallot in a small saucepan and simmer over medium heat until reduced to about 2 tablespoons (it will have a thick, syrupy consistency).

2. Let the red wine syrup cool, then stir into the softened butter with the rosemary and a few cracks of black pepper. Once fully incorporated, spoon the butter onto a large piece of plastic wrap. Fold the wrap over the butter and twist the ends to create a log of red wine butter. Place in the fridge until ready to use.

3. Preheat a grill, stovetop grill pan, or cast-iron skillet. Season the steaks with salt and pepper and cook until medium-rare (about 8 minutes total for skirt and flank and 10 to 12 minutes for the sirloin and filet). Remove the steaks and slice a coin of the butter over the top of each.

Makes 4 servings / Cost per serving: $3.72

Cooking Tip: Having flavored butter on hand means you have sauce in a second.

Grilled Pork & Peaches

2010-07-30T08:41:00.001-05:00

430 calories
24 g fat (8 g saturated)
530 mg sodium

INGREDIENTS:
4 thick-cut (1"), bone-in pork chops (8 oz each)
Olive oil
Salt and black pepper to taste
2 firm peaches or nectarines, halved and pitted
2 Tbsp pine nuts, toasted
1 small red onion, thinly sliced
1/2 cup crumbled blue cheese
1 Tbsp balsamic vinegar

DIRECTIONS:
1. Heat a grill to hot. Brush the pork with olive oil and season with salt and pepper. Grill for 4 to 5 minutes on each side. The outside should be charred (not burned), but the meat should be light pink in the middle.

2. While the chops cook, brush the peach halves with oil and add them to the grill, cut side down. Grill for 5 minutes or until soft. Remove, slice, and toss with the pine nuts, onion, blue cheese, and vinegar; season with salt and pepper. Top each chop with half of the peach mixture and serve.

Makes 2 servings / Cost per serving: $7.71

Cheesesteak Sandwhich

2010-07-30T08:38:00.001-05:00

400 calories
14 g fat (4 g saturated)
730 mg sodium

INGREDIENTS:
2 Tbsp plain Greekstyle yogurt
2 Tbsp olive-oil mayonnaise
1/4 cup crumbled blue cheese
16 oz skirt or flank steak
Salt and black pepper to taste
2 cups arugula
2 tomatoes, sliced
4 whole-wheat sandwich rolls
Caramelized Onions (cook thinly sliced onion strips in skillet with small amount of olive oil until carmaelized)

DIRECTIONS:
1. Combine the yogurt, mayonnaise, and blue cheese. Set aside.

2. Heat a grill, stovetop grill pan, or cast-iron skillet until hot. Season the steak with salt and pepper and cook for 3 to 4 minutes per side (for medium-rare), until the steak is firm but still gives with gentle pressure. Allow to rest for at least 5 minutes before slicing. Slice the steak into thin strips.

3. Divide the arugula and tomatoes among the rolls. Top with the steak and caramelized onions and drizzle each sandwich with the blue cheese mayo.

Makes 4 servings / Cost per serving: $5.00

Green Chile Cheeseburger

2010-07-30T08:36:00.001-05:00

320 calories
11 g fat (4.5 g saturated)
420 mg sodium

INGREDIENTS:
1 lb ground sirloin or brisket
Salt and black pepper to taste
1 can (4 oz) roasted green chiles, drained and chopped
4 slices Swiss cheese
4 potato buns
4 thick slices tomato
4 medium slices red onion

DIRECTIONS:
1. Heat a grill, stovetop grill pan, or cast-iron skillet. Season the beef with salt and pepper. Form 4 patties, being careful not to overwork the meat.

2. When the pan is hot, add the burgers. Cook for 3 to 4 minutes on the first side (until nicely charred), then flip and immediately top each with a tablespoon of chiles and a slice of Swiss. For medium-rare burgers, continue cooking for another 3 to 4 minutes, until the patties are just firm. Remove the burgers and toast the buns on the hot grill or pan. Dress the bottom of the buns with the tomato and onion slices, then top each with a burger.

Makes 4 servings / Cost per serving: $2.62

Grilled Chicken with Pineapple sandwich

2010-07-30T08:34:00.001-05:00

400 calories
11 g fat (6 g saturated)
640 mg sodium

INGREDIENTS:
4 boneless, skinless chicken breasts (4-6 oz each)
Teriyaki sauce
4 slices Swiss cheese
4 pineapple slices (1/2" thick)
4 whole-wheat buns
1 red onion, thinly sliced
Pickled Jalapenos

DIRECTIONS:
1. Combine the chicken and enough teriyaki sauce to cover in a resealable plastic bag and marinate in the refrigerator for at least 30 minutes and up to 12 hours.

2. Heat a grill until hot (you shouldn't be able to hold your hand above the grates for more than 5 seconds). Remove the chicken from the marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes on the first side; flip and immediately add the cheese to each breast. Continue cooking until the cheese is melted and the chicken is lightly charred and firm to the touch. Remove and set aside.

3. While the chicken rests, add the pineapple and the buns to the grill. Cook the buns until they're lightly toasted and the pineapple until it's soft and caramelized, about 2 minutes per side. Top each bun with chicken, red onion, jalapeno slices, and pineapple. If you like, drizzle the chicken with a bit more teriyaki sauce.

Makes 4 servings / Cost per serving: $2.64

Chinese Chicken Salad

2010-07-30T08:32:00.001-05:00

380 calories
21 g fat (3.5 saturated)
23 g carbohydrates

INGREDIENTS:
1 head napa cabbage
1/2 head red cabbage
1/2 Tbsp sugar
2 cups chopped or shredded cooked chicken (freshly grilled or from a store-bought rotisserie chicken)
1/3 cup Asian Vinaigrette 1 cup fresh cilantro leaves
1 cup canned mandarin oranges, drained
1/4 cup sliced almonds, toasted
Salt and black pepper to taste

DIRECTIONS:
1. Slice the cabbages in half lengthwise and remove the cores. Slice the cabbage into thin strips. Toss with the sugar in a large bowl.

2. If the chicken is cold, toss with a few tablespoons of vinaigrette and heat in a microwave at 50% power. Add to the cabbage, along with the cilantro, mandarins, almonds, and the remaining vinaigrette. Toss to combine. Season with salt and pepper.

Makes 4 servings / Cost per serving: $3.30

Spicy Potato Skins

2010-07-30T08:29:00.001-05:00

310 calories
11 g fat (5 g saturated)
490 mg sodium

INGREDIENTS:
4 small russet potatoes Olive oil Salt and black pepper to taste
1 cup 2% milk
2 Tbsp butter
1/2 cup shredded sharp Cheddar cheese, plus more for garnish
4 scallions, chopped, plus more for garnish
1/2 Tbsp minced chipotle pepper
1/4 cup sour cream
6 strips bacon, cooked and crumbled
Pickled Jalapenos, optional

DIRECTIONS:
1. Preheat the oven to 400°F. Rub the potatoes with a bit of olive oil and lightly salt the skins. Bake for 35 to 40 minutes, until tender.

2. Cut the potatoes in half and, when cool enough to handle, carefully scoop out the warm flesh into a bowl (leave a thin layer of potato intact around the skin to help prevent it from tearing). Add the milk, butter, cheese, and scallions and stir with a wooden spoon until smooth. Season with salt and pepper.

3. Preheat the broiler. Carefully scoop the mashed potatoes into the hollowed-out potato halves. Top with a bit of extra cheese and place under the broiler until the tops are brown and crispy, 3 to 5 minutes.

4. Mix the chipotle with the sour cream and place a dollop on top of each cooked potato. Finish each with a bit of crumbled bacon and jalapenos.

Makes 4 servings / Cost per serving: $1.28

MEAL MULTIPLIER
you could make some improvements by folding any of dozens of different vegetables and healthy flavor additions into the formula outlined here. Simply replace the bacon, Cheddar, and sour cream with the following:
* Steamed broccoli and Parmesan
* Sundried tomatoes, chopped olives, artichoke hearts, and pesto
* Caramelized onions and goat cheese
* Chicken, asparagus, and roasted red peppers

Quesadillas

2010-07-30T08:27:00.001-05:00

310 calories
16 g fat (5 g saturated)
730 mg sodium

INGREDIENTS:
1/2 Tbsp canola oil
4 oz chorizo, casing removed
1 small red onion, sliced
4 oz white button mushrooms, stems removed, sliced
1 large poblano pepper, seeded, sliced into thin strips
Salt and black pepper to taste
1 1/2 cups shredded Monterey Jack cheese
4 medium whole-wheat tortillas
Guacamole (or smash up an avacado and add store bought sasla and mix)

DIRECTIONS:
1. Heat a large skillet or saute pan over medium-high heat. Add the oil and chorizo; cook until browned, using a wooden spoon to break up the meat into smaller pieces. Remove from the pan and drain all but a thin film of the fat. Return to the heat and add the onion, mushrooms, and pepper; saute, stirring occasionally, until the vegetables are brown--5 to 7 minutes. Season with salt and pepper.

2. Divide the cheese between 2 tortillas and top each with half of the vegetable mixture. Top with the remaining tortillas.

3. Heat a large cast-iron skillet over medium heat. Spray the pan with nonstick cooking spray and cook each quesadilla individually, until the tortillas are brown and crispy and the cheese is fully melted. Cut into 4 or 6 wedges and serve with the guacamole.

Makes 4 servings / Cost per serving: $3.11

Chicken Fingers with Chipotle-Honey

2010-07-30T08:25:00.000-05:00

250 calories
1.5 g fat (0 g saturated)
350 mg sodium

INGREDIENTS:
1 lb boneless, skinless chicken tenders
Salt and black pepper to taste
3 egg whites, lightly beaten
2 cups panko bread crumbs
2 Tbsp Dijon mustard
1 tsp chipotle pepper puree
1 Tbsp honey

DIRECTIONS:
1. Preheat the oven to 450°F. Season the chicken with salt and pepper. Place the egg whites in a shallow bowl. Place the crumbs on a plate and season those, too. Dip the chicken tenders into the egg, then toss in the crumbs, being sure to coat fully.

2. Place the breaded chicken pieces on a baking sheet coated with nonstick cooking spray and bake for 10 to 12 minutes, until the crumbs have browned and the chicken is firm.

3. Combine the mustard, chipotle, and honey in a large bowl. Toss the cooked chicken tenders in the mixture so they are all evenly coated with the spicy-sweet sauce.

Makes 4 servings / Cost per serving: $2.00

Chicken & Black Bean Nachos

2010-07-30T08:22:00.001-05:00

330 calories
12 g fat (6 g saturated)
500 mg sodium

INGREDIENTS:
6 oz tortilla chips (round chips are preferable)
1 can (16 oz) black beans, rinsed and drained
11/2 cups shredded Monterey Jack cheese
1/2 red onion, diced
Juice of 2 limes
1/2 cup light sour cream
Chopped cilantro Salsa (either fresh or your favorite bottled salsa)
Pickled Jalapenos

DIRECTIONS:
1. Preheat the oven to 425°F. Arrange the chips in a single layer on a large baking sheet. Spoon the beans evenly over the chips, then top with the cheese, chicken, and onion. Bake for 15 to 20 minutes, until the cheese is fully melted and bubbling. Remove.

2. Combine the lime juice, sour cream, and cilantro. Spoon over the nachos. Top with the salsa and jalapenos.

Makes 6 appetizer servings / Cost per serving: $2.65

wafffles with ham & egg

2010-07-30T08:19:00.000-05:00

270 calories
11 g fat (3.5 g saturated)
890 mg sodium

INGREDIENTS:
4 thick slices Canadian bacon or deli ham
4 eggs
4 frozen wholegrain waffles
2 Tbsp maple syrup
4 Tbsp shredded sharp Cheddar cheese
Salt and black pepper to taste
Parsley (optional)

DIRECTIONS:
1.Heat a nonstick skillet or saute pan over medium heat. Coat with a bit of olive oil cooking spray and cook the Canadian bacon for a few minutes on each side, until well browned. Remove. Coat the same pan with a bit more spray and cook the eggs (2 at a time, if you must; avoid overcrowding the pan) sunny side up until the whites have set but the yolks are still runny.

2. In the meantime, toast the waffles. Top each toasted waffle with a slice of meat, a drizzle of maple syrup, a sprinkle of Cheddar, and the warm fried eggs. Season with salt and pepper and sprinkle with parsley (if using).

Makes 4 servings / Cost per serving: $0.92

2010-07-18T19:03:00.007-05:00

~DINNER MENU~
This week these are all repeat recipes...they just worked with what is on sale. Also there are several crock pot recipes...hoping that it gives you the freedom to spend more time with your family and less in the kitchen!
::Monday::
Turkey Meatloaf

click here for the recipe
::Tuesday::
Roast and veggies in the crock pot

click here for the recipe

::Wednesday::
Caesar pork chops

click here for the recipe

::Thursday::
Tilapia and veggies

click here for the recipe

::Friday::
Crock pot ribs

click here for the recipe
::Saturday::
Chicken & Cheese Salsa Meal

click here for the recipe

::Sunday::
Crock Pot chicken & veggies

click here for the recipe

Shopping list for the week of July12, 2010

2010-07-11T19:04:00.005-05:00

If you are new to my blog then this shopping list is divided into two stores in order to save you the max. amount of money. However, if you do not have one of these stores in your area, or do not wish to visit more than one store, you would obviously combine the two lists into one!
KROGER

box of whole wheat spaghetti noodles
7 small zucchini
grated parmesan cheese
marinara sauce
honey
lemon juice
small green cabbage ($0.44/lb)
2 red bell pepper ($0.50 each)
2 ears of corn ($2/8)
8 boneless chicken breasts (perdue $2.49/lb)
1 1/2 pounds small red potatoes($0.88/lb)
1 pound fresh green beans($0.88/lb)
dried rosemary
1 medium eggplant($1 each)
fresh basil
1 med summer squash($0.88/lb)
1 yellow bell pepper ($0.50 each)
small red onion
fresh parsley
4 salmon fillets ($3.99/lb)
fresh chives
pine nuts
ricotta cheese
bag of shrimp ($4.99/lb)
sugar snap peas
ground ginger
soy sauce
green onions

ALDI

olive oil
paprika
sea saly grinder
black pepper grinder
all-purpose flour
dozen eggs
italian season bread crumbs
canola oil
romaine lettuce
roma tomatoes 8 pk
red wine vinegar
box of whole wheat penne pasta
fresh motzarella cheese
1 head of garlic
light italian dressing
brown rice
corn starch

2010-07-11T16:00:00.010-05:00

~DINNER MENU~

::Monday::
Shrimp Stir Fry and brown rice
Click here for Recipe (use shrimp instead of pork which the recipe originally called for)

::Tuesday::
Ricotta and tomatoes pasta
Click here for Recipe

::Wednesday::
Grilled salmon & squash salsa
Click here for Recipe

::Thursday::
Eggplant sandwiches
Click here for Recipe

::Friday::
Roasted chicken & veggies
Click here for Recipe

::Saturday::
Spaghetti with zucchini
Click here for Recipe

::Sunday::
Grilled lemon chicken with cabbage slaw
Click here for Recipe

Ricotta & tomatoes pasta

2010-07-11T15:35:00.002-05:00

::INGREDIENTS::
2 pounds your favorite type of tomatoes, cut into bite size pieces
1/4 cup chopped mixed fresh herbs (chives, parsley, basil)
1 Tbsp fresh lemon juice
1Tbsp olive oil
salt & pepper
12 oz (3/4 box) penne pasta
2 Tbsp pine nuts
1/2 cup ricotta
1/4 cup grated parmesan (1oz) plus more for serving

::DIRECTIONS::
1. Heat oven to 400 degrees. In a large bowl, combine the tomatoes, herbs, lemon juice, oil 1/2 tsp salt, & 1/4 tsp pepper. Let stand, tossing occasionally.
2. Meanwhile , cook the pasta according to package directions. Reserve 1/2 cup of the cooking water, drain the pasta, and return it to the pot.
3. spread the pine nuts on a rimed baking sheet and toast in oven, tossing occasionally until golden brown, 5-6 min.
4. Toss the pasta with the ricotta, parmesan, and enough of the reserved water to create a creamy sauce. Top with the tomato mixture and pine nuts. Serve with paremesan if desired.

**Vegetarian**

Squash Salsa

2010-07-11T15:26:00.002-05:00

::INGREDIENTS::
3 Tbsp olive oil
1 medium zucchini, diced
1 medium squash, diced
1 yellow bell , diced
1/2 small red onion, chopped
salt & pepper
3 Tbsp red wine vinegar
1 Tbsp chopped fresh parsley
1 Tbsp fresh chopped basil

::DIRECTIONS::
1. heat 1 Tbsp oil in med. non-stick skillet over med-high heat. Add zucchini, squash, bell pepper & onion. Season with 1/2 tsp salt and 1/4 tsp pepper. Cook tossing occasionally until just tender, 2-3 minutes. Transfer to a plate and refrigerate until cool.
2. in a med bowl, toss the cooled vegetables with vingear, parsley, basil and 2 Tbsp oil.

Eggplant "sandwiches"

2010-07-11T15:14:00.002-05:00

::INGREDIENTS::
1/2 cup all purpose flour
2 large eggs beaten
1 cup bread crumbs
1 medium eggplant (1-1 1/2 pounds), cut into eight 1/2 inch thick rounds
1/2 cup canola oil
Salt
4 leaves romaine lettuce, torn in half
2 medium beefsteak or roma tomatoes (about 1 pound), sliced
1/2 cup fresh basil leaves
4 ounces fresh goat or motzarella cheese, crumbled

::DIRECTIONS::
1. Place flour, eggs and bread crumbs in separate shallow bowls. Dip eggplant slices into the flour, then the eggs, drip off any excess, and finally dip into the bread crumbs. Press gently to help them adhere.
2. Heat half the oil in a large non-stick skillet over med-high heat. Cook half the egg p lant until golden brown and crisp, 2-3 min. per side; transfer to a paper towel-lined plate. Wipe out the skillet and repeat witht he remaining oil and eggplant. Sprinkle hot eggplant with 1/2 tsp salt.
3. Layer the eggplant, lettuce, tomatoes, basil and cheese to form 4 "sandwiches" with the eggplant on top and bottom of each stack.

**Vegetarian**

Roasted Chicken & veggies

2010-07-11T15:05:00.002-05:00

::INGREDIENTS::
4 6oz chicken breasts
2 Tbsp olive oil
1 tsp salt
2 tsp paprika
1 1/2 tsp dried rosemary
1 tsp minced garlic
1/2 tsp coarse ground pepper
1 1/2 lbs small red potatoes, cut into 1 inch cubes
1 pound fresh green beans trimmed and washed

::DIRECTIONS::
Mix all dry ingredients together and place in a large brown paper bag. Add potatoes and shake to coat. remove potatoes and add to glass casserole dish with bottom coated in oil.
Add chicken to the bag of spices and shake to coat. Place chicken on top of potatoes.
Sprinkle green beans with salt and add to dish around the out side edges. Drizzle with a small amount of oilve oil.
Cover with aluminum foil.
Roast in oven preheated to 350 degrees for 45 minutes, removing foil for the last 10 minutes.

Grilled lemon chicken with cabbage slaw

2010-07-11T14:57:00.002-05:00

::INGREDIENTS::
2 tsp honey
2 Tbsp plus 1 tsp olive oil
5 Tbsp fresh lemon juice
salt & pepper
1/2 small cabbage (1/2 pound), cored and shredded
1 red bell pepper, thinly sliced
1 cup corn kernels (from 1-2 ears, or thawed if frozen)
4 6oz boneless, skinless chicken breasts

::DIRECTIONS::
1. in a large bowl, whisk together honey, 2 Tbsp oil, 2 Tbsp lemon juice, 1/2 tsp salt & 1/4 tsp pepper. add cabbage, bell pepper, and corn, tossing to combine.
2. heat grill to med-high. Rub chicken with the remaining tsp oil and season with 1/2 tsp each salt & pepper. Grill chicken, basting often with remaining 3 Tbsp lemon juice, until cooked through, 5-6 min per side. Serve with slaw.

**Heart Healthy**