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[musokafka]

pesto baked polenta

instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist on a traditional Native American dish—and it’s quick to fix

¼ tsp salt

1 /8 tsp ground black pepper

1 C fine yellow (instant) wholegrain cornmeal (polenta)

2 /3 C shredded parmesan cheese

¼ C pesto sauce

1. Fill a 4-quart saucepan with 3 cups water; add salt and pepper. Cover. Bring to a boil over high heat.

2. When water boils, reduce heat to medium. Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce. Continue stirring until well blended and thick, about 1 minute.

3. Remove from heat. Pour the cornmeal mixture into an 8-inch pie pan or oven-safe dish. Spread evenly with the back of a spoon. Let stand until firm, about 5 minutes.

4. Preheat oven to 400 °F. Bake polenta until heated through, about 10 minutes. Remove from oven.

5. Cut into eight wedges. Serve hot.

[musokafka]

savory brown rice

this savory, rich side dish is great with steak, pork, and chicken dishes

1 Tbsp olive oil

1 C onion, chopped

1 C portabella mushrooms, rinsed, halved, then thinly sliced

½ C celery, rinsed and finely diced

2 C low-sodium chicken broth

1 C instant brown rice, uncooked

¼ C dried parsley

¼ tsp salt

Ground black pepper to taste

1. In a 4-quart saucepan, warm olive oil over medium heat. Add onion, mushrooms, and celery. Cook and stir for 5–7 minutes, until all vegetables are soft, but not brown.

2. Stir in the chicken broth, brown rice, parsley, salt, and pepper. Cover. Bring to a boil over high heat.

3. Reduce heat to medium. Cook according to brown rice package directions, about 5–10 minutes. Drain off any excess liquid. Fluff with a fork. Serve immediately

[musokafka]

couscous with carrots, walnuts, and raisins

this quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes

1 C couscous (try whole-wheat couscous)

1 tsp olive oil

2 Tbsp walnuts, coarsely chopped

¼ tsp salt

1 /8 tsp black pepper

½ tsp pumpkin pie spice or cinnamon

11 /3 C water

2 Tbsp raisins

½ C carrots, rinsed, peeled, and shredded or thinly sliced; cut in half

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.

[musokafka]

cinnamon-glazed baby carrots

no one will be able to resist this sweet veggie side dish that’s great with most meat, chicken, and seafood

4 C baby carrots, rinsed and split lengthwise if very thick (or frozen presliced carrots)

2 Tbsp soft tub margarine

2 Tbsp brown sugar

½ tsp ground cinnamon

1 /8 tsp salt

1. Place the carrots in a small saucepan. Add just enough water to barely cover the carrots. Cover. Bring to a boil. Reduce heat to medium. Cook for 7–8 minutes, just until the carrots are easily pierced with a sharp knife.

2. While the carrots are cooking, combine margarine, brown sugar, cinnamon, and salt in a small saucepan, and melt together over low heat (or put in a microwave-safe bowl and microwave for a few seconds on high power, until margarine is mostly melted). Stir well to combine ingredients.

3. Drain carrots, leaving them in the saucepan. Pour cinnamon mixture over carrots. Cook and stir over medium heat for 2–3 minutes, just until the carrots are thoroughly coated and the glaze thickens slightly. Serve warm.

[musokafka]

roasted beets with orange sauce

this colorful side dish comes alive with orange flavor

1½ lb small beets, leaves trimmed, peeled and cut into four chunks

1 tsp olive oil

1 orange, rinsed (for peel and juice)

½ tsp anise seeds (optional)

1. Preheat oven to 450 °F. Cover a baking sheet with aluminum foil for easy cleanup.

2. In a medium bowl, toss the beets with the olive oil until well coated.

3. Spread beets on baking sheet in a single layer.

4. Bake 30–40 minutes. When done, beets should be easily pierced with a sharp knife.

5. While beets bake, grate the zest from the orange. Place in a small bowl. Cut the orange in half. Squeeze the juice (about ½ cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.) Add anise seeds (optional). Set aside.

6. When the beets are tender, return them to the tossing bowl. Pour the juice mixture over the beets. Mix well to coat, and serve.

[musokafka]

baby spinach with golden raisins and pine nuts

4 Tbsp pine nuts

2 bags (10 oz each) leaf spinach, rinsed

2 /3 C golden seedless raisins

1 /8 tsp ground nutmeg

1 /8 tsp salt

1. In a medium nonstick pan over high heat, cook and stir the pine nuts until they begin to brown lightly and smell toasted, but not burnt. Set the pine nuts aside in another dish.

2. Return the pan to the burner over medium-high heat. Add ¼ cup water. As it begins to boil, add a small handful of the spinach. Cook and stir just until it begins to wilt. Then push it to the side of the pan, and add another ¼ cup water and handful of spinach. Continue until all the spinach has been cooked, adding the raisins with the last handful of spinach.

3. Sprinkle with nutmeg and salt. Cook and stir until all the spinach is wilted and the raisins are warm.

4. Remove from heat. Press out excess water. Place 1 cup spinach and raisins in a serving bowl. Top with pine nuts.

[musokafka]

asparagus with lemon sauce

lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes

20 medium asparagus spears, rinsed and trimmed

1 fresh lemon, rinsed (for peel and juice)

2 Tbsp reduced-fat mayonnaise

1 Tbsp dried parsley

1 /8 tsp ground black pepper

1 /16 tsp salt

1. Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5–10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.

2. While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.

3. When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1½ teaspoons per portion) and serve.

[musokafka]

edamam estew

this spicy stew can be frozen for later use

1 bag (16 oz) frozen shelled edamame (green soybeans)*

1 can (35 oz) no-salt-added Italian whole peeled tomatoes with basil, diced into small chunks

2 C zucchini, rinsed, quartered, and sliced

1 C yellow onion, diced

1 Tbsp olive oil

1 Tbsp ground cumin

¼ tsp ground cayenne pepper

½ tsp ground allspice (or substitute cinnamon or pumpkin pie spice) 2 Tbsp garlic, minced or pressed (about 5 cloves)

1 C frozen yellow corn

¼ tsp salt

2 Tbsp lemon juice (or 1 large lemon, freshly juiced)

½ tsp dried oregano

Tip: Serve over brown rice for a complete meal.

* Frozen edamame is available in most grocery stores.

1. Place frozen edamame in a deep saucepan with just enough water to cover. Bring to a boil over high heat. Reduce heat to medium and cover. Cook for 5 minutes. Drain. Set aside.

2. While soybeans cook, chop tomatoes, zucchini, and onion.

3. In a large nonstick sauté pan, cook onion in olive oil over medium heat until soft, about 5 minutes.

4. Stir in cumin, cayenne pepper, and allspice (or cinnamon/pumpkin pie spice). Cook and stir for about 2 minutes.

5. Add garlic. Cook and stir for 1 minute.

6. Stir in the drained edamame, tomatoes, zucchini, corn, and salt.

7. Cover. Simmer until zucchini is tender, about 15 minutes.

8. Stir in lemon juice and oregano.

9. Serve immediately

[musokafka]

broccoli with asian tofu

the wonder of tofu is that it takes on the flavor of your favorite marinade

1 pkg (16 oz) firm tofu, drained

2 Tbsp lite soy sauce

1 tsp sesame oil (optional)

½ Tbsp brown sugar

1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground) 1 lb fresh broccoli, rinsed and cut into individual spears

1 Tbsp peanut oil or vegetable oil

¼ tsp crushed red pepper

4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)

1 Tbsp sesame seeds (optional) Cooking spray

1. Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)

2. Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.

3. In a small bowl, combine the soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.

4. Meanwhile, heat a large nonstick sauté pan coated with cooking spray. Add broccoli and sauté for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.

5. Heat a grill pan or flat sauté pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.

6. At the same time, in the sauté pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until wellcoated.

7. Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).

[musokafka]

corn and black beanburritos

these burritos are high in flavor and easy to make

¼ C scallions (green onions), rinsed and sliced into

¼-inch wide circles, including green tops

¼ C celery, rinsed and finely diced 1¼ C frozen yellow corn

½ ripe avocado, peeled and diced

2 Tbsp fresh cilantro, chopped (or substitute 2 tsp dried coriander)

1 can (15½ oz) black beans, drained and rinsed

¼ C reduced-fat shredded cheddar cheese

¼ C salsa or taco sauce (look for lowest sodium version)

12 (9-inch) whole-wheat tortillas

1. Preheat oven to 350 °F.

2. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.

3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool. 4. Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.

5. When corn mixture has cooled slightly, add to avocado mixture.

6. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1 /3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.

7. Repeat with the remaining tortillas.

8. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

[musokafka]

tuscan beans with tomatoes and oregano

dine outside on a warm summer evening with this cool and satisfying salad

1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed

2 C cherry tomatoes, rinsed and halved

1 Tbsp olive oil

1 tsp balsamic vinegar

2 Tbsp fresh oregano, minced (or 1 tsp dried)

1 /8 tsp ground black pepper

½ tsp salt-free seasoning blend

4 whole inner leaves of romaine lettuce, rinsed and dried

1. In a large salad bowl, combine beans and tomatoes.

2. In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend. Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate.

3. Pour the dressing over the beans and tomatoes, and mix gently to coat.

4. Line four salad bowls with one romaine lettuce leaf each.

5. Top each leaf with one-fourth of the bean mixture, and serve.

[musokafka]

lemon and garlic pasta with pan-seared scallops

for a delicious and quick meal, this pasta and scallops dish will hit the spot

1 large lemon, grated for zest (and freshly squeezed for 2 Tbsp lemon juice)

1 Tbsp garlic, minced or pressed (about 2–3 cloves)

2 Tbsp olive oil, divided into two 1-Tbsp portions

16 large sea scallops (about 1 lb)

¼ tsp salt

1 /8 tsp ground black pepper

8 oz very thin spaghetti (vermicelli or angel hair)

2 Tbsp shredded parmesan cheese

1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. When the water boils, reduce heat to simmer until you’re ready to cook the pasta (step 5).

2. While the water is heating up, use a grater to take off small peels of the skin of the lemon into a small saucepan. Cut the lemon in half and squeeze the juice into the pan and remove pits. Use the back of a large spoon to press the inside of the lemon to extract more juice. Add the garlic and 1 tablespoon of the olive oil to the saucepan. Stir to blend well. Place on stovetop on low heat.

3. Heat a large nonstick pan or grill pan on high temperature until very hot. Sprinkle the scallops with salt, pepper, and 1 tablespoon of olive oil. Toss to coat well.

4. Place the scallops in the hot pan. Cook about 4 minutes on each side, or until scallops are well browned and firm and milky white to the center (to a minimum internal temperature of 145 °F).

5. After turning the scallops to the second side, drop the pasta into the boiling water. Set temperature on medium, and cook for 2 minutes or the shortest recommended time according to package directions.

6. When the pasta is done, set aside ½ cup of the cooking water. Drain the pasta. Return drained pasta to the pot, and toss with the warm olive oil mixture and the ½ cup reserved pasta water.

7. Divide the pasta equally among four plates (about 1 cup per plate). Top each with four scallops.

8. Garnish each dish with ½ tablespoon of shredded parmesan cheese. Serve immediately.

[musokafka]

whole-wheat bow tie pasta with puttanesca sauce

capers, olives, and anchovy paste will make this quick, but rich, sauce a weeknight favorite

8 oz whole-wheat bow tie pasta (farfalle)

2 Tbsp olive oil

1½ C onion, diced

2 Tbsp garlic, minced or pressed (about 5 cloves)

¼ tsp cayenne pepper

2 tsp anchovy paste (optional)

1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped

1 Tbsp capers

8 pitted black olives, each sliced lengthwise into 6 pieces

4 fresh parsley sprigs, rinsed and dried (optional)

1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

2. Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.

3. Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften.

4. Add garlic, cayenne pepper, and anchovy paste. Cook and stir another 5 minutes.

5. Add chopped tomatoes, capers, and olives. Cook and stir until heated through.

6. Divide pasta among four dinner plates (about 1½ cups each). Spoon sauce over pasta. Garnish with parsley if desired.

[musokafka]

pasta caprese

use the ripest tomatoes to create a fresh pasta sauce for this dish

8 oz whole-wheat thin spaghetti

1 Tbsp olive oil

4 large tomatoes, rinsed, cored, and cubed

¼ C fresh basil leaves, rinsed, dried, and cut into 1 /8-inch wide slivers

3 oz part-skim mozzarella cheese (chunk package), cubed

8 pitted black olives, cut into long slivers

1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

2. Add spaghetti, and cook according to package directions for the shortest recommended time, about 6 minutes. (Whole-wheat pasta tends to fall apart if overcooked.)

3. Reserve 1 cup of the cooking water, and set aside. Drain spaghetti. 4. Add the spaghetti back into the pasta pot. Toss with olive oil and just enough reserved water to coat well.

5. Add the tomatoes, basil, mozzarella, and olives. Toss gently until well mixed.

6. Divide pasta evenly among four dinner plates (about 2¼ cups each). Serve immediately

[musokafka]

cold fusilli pasta with summer vegetables

a whole new twist on pasta salad

8 oz whole-wheat fusilli (spiral) pasta

2 C cherry tomatoes, rinsed and halved

1 large green bell pepper, rinsed and sliced in pieces ¼ inch wide by 2 inches long

½ C red onion, thinly sliced

1 medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C)

1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed

1 Tbsp fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried)

¼ tsp salt

1 /8 tsp ground black pepper

1 Tbsp extra virgin olive oil

2 Tbsp balsamic vinegar

½ C shredded parmesan cheese

1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

2. Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.

3. Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.

4. Add the cooled pasta.

5. Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.

6. Divide into four equal portions. Top each with 2 tablespoons shredded parmesan cheese.

[musokafka]

grilled pork tenderloin with asian sauce

fish sauce (available in the Asian aisle at most grocery stores) adds a deep flavor that’s not at all “fishy”

1 (2 lb) unseasoned pork tenderloin

½ Tbsp garlic, minced or pressed (about 1 clove)

2 Tbsp fresh ginger, minced (or 1 tsp ground)

1 Tbsp fish sauce

1 Tbsp lite soy sauce

½ Tbsp granulated sugar

1 Tbsp sesame oil (optional)

1. Preheat grill or oven broiler (with rack 3 inches from heat source) on high temperature.

2. Remove visible fat from tenderloin and discard. Set tenderloin aside.

3. Combine garlic, ginger, fish sauce, soy sauce, sugar, and sesame oil (optional) in a small dish. Stir marinade until sugar dissolves.

4. Brush tenderloin with marinade or pour one-third of the marinade evenly over the pork. Place in oven or grill with lid closed.

5. Every 5 minutes, turn over the tenderloin and add 1 tablespoon of additional marinade, until meat is fully cooked (to a minimum internal temperature of 160 °F).

6. Let stand for 5 minutes.

7. Cut 12 slices, each about 1 inch thick. Serve three slices (about 3 oz cooked weight) per serving.

[musokafka]

pork mignons with french applesauce

consider doubling the sauce to serve over whole-wheat pancakes, or eat all alone for dessert

1 pair pork tenderloins (about 2 lb)

¼ tsp salt

1 /8 tsp ground black pepper

2 medium apples, rinsed and cored, but not peeled (try Golden Delicious or Rome)

2 Tbsp dark seedless raisins

2 Tbsp walnuts, broken into coarse pieces

½ tsp cinnamon Cooking spray

1. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.

2. Cover broiler pan with aluminum foil for easy cleanup. Spray foil lightly with cooking spray. Set aside.

3. Cut 8 slices (pork rounds), each 1½ inches thick, from the center of the pair of pork tenderloins. Refrigerate or freeze the ends for another use. Place pork rounds on the foil-covered broiler pan. Sprinkle with salt and pepper. Set aside a few minutes while broiler heats.

4. Meanwhile, heat ½ cup water to boiling in a medium nonstick pan. Slice cored apples from top to bottom in ¼-inch wide pieces. Add apples, raisins, walnuts, and cinnamon to boiling water. Reduce heat to medium. Cover. Simmer, stirring occasionally, until apples are soft and easily pierced with a fork. Set aside until pork is cooked.

5. Broil pork for 5–10 minutes per side (to a minimum internal temperature of 160 °F).

6. To serve, place two pork rounds on each dinner plate. Top with one-fourth of the applesauce.