Cookbook

Broccoli Cheddar Frittata

Broccoli Cheddar Frittata
Serves 4

1 bag frozen broccoli florets, thawed (about 4 cups)
1/4 cup onion
1 teaspoon olive oil
4 whole eggs
6 egg whites
Your preferred herb blend (I really like Penzey’s Sunny Paris for ALL egg dishes.)
1/4 cup shredded cheddar cheese

  1. Heat a 10 inch oven-safe non-stick skillet over medium-high heat. Add olive oil.
  2. Preheat your broiler on high, with the oven rack at the highest setting.
  3. When oil it hot (shimmery) add onions. Saute until they become translucent (3-4 minutes.)
  4. Add broccoli.  Continue to toss occasionally until everything is very warm.
  5. Meanwhile, separate the eggs, reserving the white. Scramble the whites with the whole eggs. Add your preferred seasoning.
  6. Turn the heat to medium and pour eggs over the vegetables. All the eggs to cook, undisturbed until the top is still runny but the edges are beginning to set.
  7. Sprinkle cheese evenly over the eggs, and place skillet under broiler until the eggs are cooked and the cheese melted and brown (2-3 minutes.)
  8. Let cool for 5 minutes, and cut into four pieces.
Nutritional data:
Calories:        165
Fat:                8.9g
Sat fat:           3.2g
Chol:             219mg
Sodium:         226mg
Carbs:            6.9g
Fiber:             2.4g
Protein:           16g

Easy Complete Breakfasts

Easy Complete Breakfast
Serves 1

Note: This has a dumb name. I’d take any suggestions on what to call this meal. It has a texture similar to a muffin, but without the crispy top.

Take a microwave-safe soup bowl or large (10-12 ounce) coffee mug. Spray with cooking spray.

Into this, add:

1 egg
1 tablespoon milk
1 teaspoon brown sugar (loosely packed)
1 dash cinnamon
1/4 cup regular (not instant) oatmeal
1/4 cup berries (fresh, or thawed frozen berries)

Stir together. Don’t expect it to become completely uniform, you are just trying to make sure it is mixed together.

Microwave for 1.5 – 2 minutes (depending on your microwave.)

Eat from the directly from the dish, or place a plate over the mug/bowl and invert it. I topped mine with a little whipped topping.
Nutritional data: (for the first picture, and for the version served with slices of cantaloupe)
Calories:         194
Fat:                 6.7g
Sat fat:               2g
Chol:              212mg
Sodium:            80mg
Carbs:           24.7g
Fiber:              2.9g
Protein:           9.7g

You can use almost any fruit, as long as it is about 1/4 cup. In the first picture I used 1/4 cup blueberries, and in the second picture (using a coffee mug) 1/4 of a mashed banana.

The other version in the second picture is a more robust version. I started with the basic recipe (above) and for fruit, 1/4 of a mashed banana. But then I added 2 tablespoons milled flax seed, 1 tablespoon peanut butter and 1 tablespoon semi-sweet Ghirardelli chocolate chips.

Calories:         434 (for the more robust version)
Fat:                24.9g
Sat fat:             6.5g
Chol:              212mg
Sodium:       157.6mg
Carbs:           42.6g
Fiber:              8.5g
Protein:         17.3g

My wife noted, and I agree, that using a soup bowl instead of a coffee mug creates a meal that is more visually filling. It looks like there is more food (even though it has the same amounts.) I’d recommend using the bowl just for the psychological factor of feeling more satisfied.

Grilled Sirloin Steak with Warm Barley-Spinach Salad

Grilled Sirloin Steak with Warm Barley-Spinach Salad
Serves 4-5

24 ounce sirloin steak
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 tablespoons red wine (any variety)
Black pepper

Place steak in a Ziploc baggy. Add next four ingredients. Let the steak marinate, turning occasionally, for 1 hour.

While the steak in marinating, prepare the vegetables:
4-6 scallions, sliced thinly
4 ounces fresh mushrooms, sliced thinly
6 baby carrots, halved lengthwise, then sliced thinly
2 stalks celery, halved lengthwise, then sliced thinly
2 cups fresh baby spinach, roughly chopped

About 30 minutes before dinner service, combine:
2 cups water, boiling in a sauce pan
1 cup quick cooking barley

Cover and let cook until the water is mostly absorbed (12-15 minutes, or until the barley is soft and chewy.)

Preheat the grill on high for 5 minutes. Clean grate.
Remove steak from marinade, blot dry.
Season with salt and pepper (if desired.)
Grill over direct medium heat, 7 minutes per side.
Remove from heat and cover loosely with foil while finishing the meal.

While the steak is on the grill, heat a large non-stick skillet over med-high heat.
Add 1 tablespoon olive oil, and all vegetables except spinach
Saute until warm (4-5 minutes) Set aside.

In a large (4 quart) bowl, combine:
Juice of one large lemon
1 tablespoon brown mustard (sweet German mustard works well)
2 tablespoons olive oil
1 teaspoon lemon zest

Set aside.

The barley should be done about the same time as the steak. While the steak rests, place chopped spinach in bowl with dressing. Pour barley over the spinach (if there is water remaining, add it to the bowl.) Stir to combine. Add sauteed vegetables to the barley. Stir to combine.

Slice the steak across the grain, in slices 1/4 inch thick.

This can be made using other steaks or roasts. I will not provide nutritional data for the meat since that will vary based on what you grill.

Nutritional data for 1 cup salad:
Calories:      165
Fat:                   6g
Sat fat:          0.8g
Chol:               0mg
Sodium:     28.4mg
Carbs:        26.5g
Fiber:           3.9g
Protein:       4.1g

A word about the salad recipe. We, as a family, did not really like this recipe. The lemon flavor was too aggressive and masked everything else. My lemon yielded almost 1/2 cup of juice. When I make this salad next, I will use only 4 tablespoons lemon juice. Or I might substitute a vinegar for instead of the lemon juice, letting the lemon zest provide a hint of citrus flavor. (I think balsamic vinegar would work very well.)

A word about the steak. I cooked it to rare, as you can see in the picture. Not everyone like their meat rare, but my family prefers that. If you want it medium-rare, grill it 8-9 minutes on a side. Medium will be 9-10 minutes on a side. As always, the times will be dependent on the heat of the grill and the thickness of the steak. (I don’t think a good piece of steak should be cooked more than medium.)

Baked Cod, Baked French Fries, and Brussels Sprouts

Baked Cod with Baked French Fries and Brussels Sprouts with Balsamic Glaze
Serves 4

24 ounces Alaskan Cod fillets
2 tablespoons butter
Your preferred herbs (I used dill weed and Penzey’s Sunny Paris.)
2 large Russet potatoes
3 tablespoons olive oil
1 tablespoon Parmesan cheese
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1 pound raw Brussels sprouts
1/4 cup red wine
1/4 cup balsamic vinegar

1.   Preheat oven to 425
2.   Place cod fillets in a 9×13 baking dish. Dot fillets with butter, sprinkle with herbs. Set aside.
3.   Slice potatoes into 1/4 inch slices. Turn and slice again into 1/4 inch strips.
4.   Toss potato strips in 2 tablespoons olive oil.
5.   Lay potatoes strips in a baking sheet in a single layer so that none are touching.
6.   Place the cod on oven’s upper rack and potatoes on lower rack.
7.   After 15 minutes, flip fries. Switch fries and cod to different racks.
8.   While baking, mix Parmesan cheese, paprika, onion, garlic and salt. Set aside.
9.   Heat non-stick skillet over medium-high heat. Add 1 tablespoon olive oil.
10. Saute Brussels sprouts, toss frequently for 15 minutes.
11. Add wine and balsamic vinegar. Toss frequently, until the liquid is reduced by half. It will be like thin syrup.
12. Fries and cod will be done after 30 minutes in the oven. Sprinkle Parmesan seasoning over fries.

This meal took about 10 minutes to prepare, and thirty minutes to cook. It is fast and simple.

Nutritional data baked cod:
Calories:      230
Fat:                7.2g
Sat fat:           3.9g
Chol:         108.8mg
Sodium:    133.5mg
Carbs:               0g
Fiber:                0g
Protein:      38.9g

Nutritional data for baked fries:
Calories:      218
Fat:                 8.2g
Sat fat:           1.7g
Chol:              3.1mg
Sodium:     208.8mg
Carbs:          32.1g
Fiber:             3.4g
Protein:         4.8g

Nutritional data for Brussels sprouts:
Calories:      107
Fat:                 3.5g
Sat fat:           0.5g
Chol:                 0mg
Sodium:       21.1mg
Carbs:          12.1g
Fiber:             3.4g
Protein:         3.5g

Asian Steak with Asparagus and Mushrooms

Asian Steak with Asparagus and Mushrooms
Serves 4

1 pound lean beef steak, 1/2 inch thick
1 large Vidalia onion, chopped
2 discs of fresh ginger, 1/8 inch thick, sliced into matchsticks
2 cloves of garlic, mashed and chopped
1 pound asparagus, chopped into 2 inch lengths
8 ounces fresh mushrooms, sliced
2 teaspoons toasted sesame oil, divided
1/4 cup rice wine vinegar
1/4 cup water
2 teaspoon Hoisin sauce (optional, but important)
Salt and pepper
Chinese Five Spice powder (optional, but important)

1.   Season the beef with salt and pepper to taste. Also use a touch of five spice powder. Set aside.
2.   Heat a large non-stick skillet. Add 1 teaspoon sesame oil.
3.   When hot, add onions. Saute for 2-3 minutes.
4.   Add mushrooms and asparagus. Toss to mix.
5.   Add water, vinegar and Hoisin sauce. Stir, turn heat to high and cover.
6.   Heat a second non-stick skillet (11 inch). When hot, add the remaining sesame oil.
7.   Pan fry steaks, about 2 minutes per side.
8.   Turn the heat off the vegetables. They should be hot, but a bit crunchy.
9.   Remove the steaks, and cut into strips, about 2 inches long and a 1/2 inch wide.

Nutritional data:
Calories:       311
Fat:                  14g
Sat fat:            4.6g
Chol:               98mg
Sodium:    114.5mg
Carbs:         10.2g
Fiber:            2.3g
Protein:         37g

Two Souffles

Spinach-Asiago

Kahlua-Chocolate

Souffles
Each recipe makes one 1.5 quart souffle dish or 6 small ramekins

Here is the basic recipe. The two different flavoring recipes will follow. (This recipe look long and complicated, but it really isn’t. There are simply specific steps that need to occur at specific times. If you have a stove, a whisk and an electric beater, you can make these.)

4 tablespoons fine panko crumbs or granulated sugar (not Splenda, Stevia, etc). Use breadcrumbs for savory souffles and the sugar for sweet souffles.
3/4 cup milk (I used 2%)
1 tablespoon butter
1 tablespoon oil (olive for savory, coconut or a nut oil for sweet)
2 tablespoons all purpose flour
2 egg yolks at room temperature
4 egg whites at room temperature
1/8 tsp salt

1.    Place mixing bowl (glass is preferred) in freezer at least 2 hours before you plan to start making the souffle. An ice cold bowl will help the egg whites get foamy and hold their shape better. This bowl must be perfectly clean, with no traces of oil/fat or dish soap residue,or your whites will not form.
2.    Preheat the oven to 375. Place a 9×13 pan, half full of water in the oven as a water bath.  (A water bath will let the souffle’s interior get fully cooked without burning or drying out the exterior. You may find recipes that don’t have you use a water bath, but you really do need it.)
3.    Prepare all ingredients, measuring them out and having them ready to use. Souffles are not difficult, but they are a bit fussy and you won’t always have time to measure your ingredients as you go along. It’s best to have everything measured out and in their own little ramekins (like you see on cooking shows).
4.    Prepare your souffle dish or ramekins. Spray the entire inside with cooking spray. Put the panko crumbs (or granulated sugar) in and rotate the dish until the inside is completely covered. Dump out the excess. (The crumbs and sugar help the souffle rise by giving the eggs something to “grab onto” as it climbs.)
5.    Prepare flavoring. Set aside.
6.    In a small saucepan, heat the milk on medium-low heat until it steams. Do not let it scorch.
7.    In another saucepan, add butter and oil over medium-low heat. When the butter is melted, slowly add the flour, whisking as you add to avoid lumps. Cook and whisk for 2 minutes. Do not let it brown.
8.    Slowly add the milk to the oil-flour mixture, whisking as you pour. Continue to cook this together until the mixture has the consistency of thick pancake batter (2-4 minutes.)
9.    Transfer the hot mixture to a large bowl. Add egg yolks one at a time, whisking until completely incorporated.
10.  Whisk in flavoring.
11.  Remove mixing bowl from the freezer. Put egg whites in bowl. With an electric mixer on low, start beating the whites. As they get foamy, increase the speed. Add salt. Beat until they whites are shiny and stiff. (Stiff is when they hold stiff peaks when you lift the beaters out. If the peaks bend over, you have soft peaks, and the eggs are not done yet.)
12.  Using a rubber spatula, add 1/3 of the egg white to the yolk-flavoring mixture and GENTLY fold together. Do not rapidly mix the two, that will deflate the egg white. Fold the remaining egg white in. It is okay if white streaks remain obviously visible.
13.  GENTLY spoon the batter into the ramekins or souffle pan.
14.  Bake until puffed up and firm to the touch. For 6 ramekins, that will be 20-24 minutes, for a souffle dish it will be 38-42 minutes. If your oven has a glass window, leave the light on and check frequently as you near the cooking time. Do NOT open the door to check, because the in-rush of cold air can deflate the souffle, as can shutting the door hard.
15.  When the souffle is done, immediately serve. Have your dinner guest at the table and ready for the souffle. As the souffle cools, it will begin to deflate. That will in no way detract from the flavor, but it will alter the potentially beautiful appearance. “A souffle waits for no one.”

Flavorings. These can be completed in advance.

Spinach-Asiago
2 ounces chopped frozen spinach, thawed and squeezed dry
1.5 ounce shredded Asiago cheese (you can also use Romano or Parmesan, or any other dry aged cheese)
1/2 teaspoon black pepper

1.  Place thawed spinach in several layers of cheesecloth or a white flour sack towel, and tightly wring out as much water as possible. Place in a small bowl
2.  Add cheese and pepper, and mix together.

Kahlua-Chocolate
2 teaspoons instant coffee
2 ounces Kahlua (or other coffee liqueur such as Tia Maria)
1 teaspoon vanilla
1/3 cup granulated sugar (I used an equal amount of Splenda)
3 tablespoons unsweetened cocoa

1.  Mix coffee granules, vanilla and Kahlua until the coffee dissolves.
2.  Add sugar and cocoa.
3.  Stir together until smooth. If too thick, add another tablespoon Kahlua.

Nutritional Data (for 1/4 of each recipe):
                Spinach-Asiago           Kahlua-Chocolate
Calories:         188                                 154
Fat:                   12.6g                               10g
Sat fat:                5.6g                              3.7g
Chol:                 126g                             116mg
Sodium:            272g                                80mg
Carbs:                 7.2g                              8.7g
Fiber:                  0.6g                              0.9g
Protein:            10.5g                              7.6g

Simple Tomato Salad

Simple Tomato Salad
Serves 1

3 slices red tomato
3 slices yellow tomato
4 kalamata olives, halved
1 tablespoon crumbled feta cheese
2 teaspoons olive oil

1.  Layer tomatoes on the plate. Arranges olives and cheese. Top with olive oil.

(The garnish is thinly sliced fresh basil.)

Nutritional data:
Calories            162
Fat:                   15.5g
Sat fat:                2.7g
Chol:                   17mg
Sodium:            441mg
Carbs:                5.5g
Fiber:                 2.1g
Protein:             1.9g

The sodium is primarily due to the olives. Remove or reduce them to help limit your sodium intake.

Shrimp and Asparagus on Gnocchi

Shrimp and Asparagus on Gnocchi
Serves 6

1 pound store-bought potato gnocchi (or approximately 60 homemade)
1 pound large raw shrimp, peeled and deveined
1 pound raw asparagus, tough ends trimmed off, and cut into 1 inch lengths
2 tablespoon olive oil, divided
1/2 cup sliced onion
1-2 cloves garlic, crushed and minced
1/4 cup reduced sodium chicken broth
1/2 cup dry white wine
2 tablespoons lemon juice (fresh squeezed is best, of course)

1.  Bring 1 liter water to a boil. Add gnocchi. Let simmer until they float.  Drain.
2.  Heat 1 tablespoon olive oil in a large non-stick skillet. Carefully add gnocchi.  Saute, stirring often, until the gnocchi begin to brown. Remove from the skillet, cover and keep warm.
3.  Add remaining olive oil to skillet. When hot, add onions.  Cook over medium heat until they turn translucent -4-5 minutes.)
4.  Add garlic. Stir often, for 1-2 minutes. The onions should be just starting to turn brown.
5.  Stir in asparagus, broth and wine, turn heat to medium-high.  Cover and cook until the asparagus are just beginning to get tender.
6.  Add shrimp. Reduce heat to medium. Cover, simmer until the shrimp turned pink and opaque (about 3 minutes.)
7.  Return gnocchi to pan. Add lemon juice. Cook until heated through (about 2 minutes)

Nutritional data:
Calories:         219
Fat:                    5.1g
Sat fat:              0.8g
Chol:                 54mg
Sodium:          481mg
Carbs:            31.8g
Fiber:               3.7g
Protein:            9.6g

Note: This recipe was amde using store-bought, shelf-stable gnocchi. Use that added a lot of sodium. When I make this next, I will make homemade potato gnocchi. (I’ve never done that before and before I make a new dish, I try to make it as easy as possible.)

Herb Crusted Chicken Thighs with Steamed Broccoli and Acorn Squash

Herb-Crusted Chicken Thighs, with Steamed Broccoli and Acorn Squash
Serves 4
4 boneless, skinless chicken thighs (approximately 5 ounces each)
2 large eggs
1 cup panko bread crumbs
Herb blend of your choice (I used Penzy’s Sunny Paris.)
2 teaspoons olive oil
1.  Whisk the eggs in a large bowl.
2.  Mix herbs and panko crumbs together in a shallow dish.
3.  Dunk the chicken in the egg wash, and coat in crumbs.
4.  Preheat non-stick skillet with olive oil over med-high heat.
5.  Place chicken in skillet and cook until done (about 6 minutes per side.)
Nutritional data (chicken only):
Calories:      281
Fat:            16.3g
Sat fat:         3.6g
Chol:           193mg
Sodium:      186mg
Carbs:          9.7g
Fiber:           0.5g
Protein:      28.4g

Crepes

From left to right: strawberry, nutella-strawberry, and lemon

Basic Crepe Recipe
Makes 12 crepes

6 oz milk
5 oz beer
1/2 tsp vanilla extract
2 eggs (room temperature)
1 cup all purpose flour
1/8 tsp salt

1.  Put first four ingredients in a large bowl. Using an electric mixer, mix for 30 second. Scrape the sides and mix for another minute, or until thoroughly mixed and smooth.
2.  Cover bowl and refrigerate for at least 2 hours.
3.  Re-whisk the batter just before you begin frying the crepes.
4.  Preheat 10 inch non-stick skillet over medium-high heat. Spray with non-stick spray.
5.  With the skillet off the heat, pour 2 oz (1/4 cup) batter in the center of the skillet. Tip the skillet so that the entire bottom is covered.
6.  Return to heat. When the top begins to dry and the bottom is beginning to brown, flip using a wooden or rubber flipper. The edges will begin to curl away from the pan at this time.

Beginning to lift up at the lower left corner.
This is a perfectly fried first side.

7.  Fry the crepe for another 10 second. The crepe should be be very lightly brown.
8.  Remove from skillet.
9.  Add fillings, fold or wrap and serve -OR- stack with wax paper between layers for later use.

Nutritional data (per crepe, without any filling):
Calories:         64
Fat:               1.2g
Sat fat:          0.5g
Chol:           36.5mg
Sodium:       43.8mg
Carb:            9.2g
Fiber:            0.3g
Protein:         2.7g

Possible fillings are endless:
Sweet
A whole banana
Nutella (or peanut butter) and banana
Nutella (or peanut butter) and strawberry
Any other fruits (fresh or canned pie filling) with whipped cream
Lemon juice and powder sugar
Greek yogurt and your favorite fruit
Jam/marmalade

Savory
Bacon and eggs (with a touch of cheese)
Ham and cheese
Cream cheese and smoked salmon
Shredded chicken and salsa
Thin-shaved beef with horseradish yogurt