recipes

Acorn Squash
by Jill

I have a GREAT & DELICIOUS new recipe for acorn squash that I wanted to share with my MM girls. Here goes;

2 small acorn squash, halved and seeded.
2 oz orange juice
1/4 tsp. cinnamon
1/16 tsp. nutmeg
Place cut sides up in baking dish, and cook covered in 350 oven for 1 hour.

FOR SAUCE;
Mix OJ, cinnamon and nutmeg in pan and cook until bubbly. Drizzle over squash. Return to oven and bake uncovered for 35 mins or until tender. Makes 2 servings.

FABULOUS !!!!

PROTEIN 3.7g, SUGARS 2.0g, FIBER 6.7g, CARBS 48.1g, CALORIES 186, CALORIES FROM FAT 4, TOTAL FAT 0.5g, SATURATED FAT 0.5g, TRANS FAT 0g, CHOLESTEROL 0, SODIUM 13g, POTASSIUM 1554mg.

ENJOY, we did !!!!!

Serve with cornish game hen, chicken or fish – yummers!

Panko Crusted Tilapia
by Charlene

SERVES 4

Ingredients
4 tilapia fillets, rinsed & patted dry
1/2 cup melted margarine (low cal)
1/4 teaspoon garlic powder
2 tablespoons lemon juice
1/2 cup unseasoned Panko
1/2 cup toasted finely chopped Pecans
2 teaspoons Old Bay Seasoning
lemon wedge

Directions
1. Heat oven to 375%. Spray a baking pan lightly with cooking oil.
2. In a shallow dish, combine melted margarine, garlic powder, and lemon
juice. In a separate shallow dish, combine panko, pecans and Old Bay
seasoning.
3. Dip each filet in butter mixture, then roll well in the panko
mixture. Place filets in a single layer onto prepared pan.
4. Press any remaining panko mixture onto tops of filets.
5. Bake 12-14 minutes, until flaky. Serve with lemon wedges.

Tuscan Kale with Sun-Dried Tomatoes and Kalamata Olives
by TippyJo

1 -1 1/2 # Kale (Tuscan if you can find)
1 medium Onion, diced
1 Garlic Cloves, minced
1T Olive Oil
3/4 cup Vegetable Broth (or Chicken Broth)
1/4 cup Kalamata Olives, roughly chopped
1/4 cup Sun-Dried Tomatoes (rehydrate in hot water for 5-10 minutes; then drain)
1-2T Apple Cider Vinegar

De-stem the kale. (Grasp the stem bottom in one hand and grasp the bottom on the leaf in the other.
Slide your hand with the leaf down the stem. This should peel the leaf from the stem.)
Rough chop the kale.
Saute the onion and garlic in olive oil until tender.
Add the chopped kale and saute for 5-10 minutes until slightly wilted.
Add vegetable broth. Simmer another 10 minutes.
Add in chopped olives and rehydrated tomatoes.
Simmer 5 minutes.

You can add sliced turkey sausage, cooked chopped chicken or top with cooked salmon.

Before serving, sprinkle with apple cider vinegar.

Mardi Gras Pilaf
by Donna

I sub out the short grain white rice with my Uncle Ben’s converted Brown – basically it’s a parboiled brown rice that only takes 20 min to cook rather than 45.

1 tsp Olive Oil,
3 boneless skinless chicken breasts, cut into slices,
1 medium onion, chopped,
1 green pepper, chopped,
2 cloves of garlic, crushed.
Heat oil in nonstick skillet and stirfry these ingredients about 5 min or until chicken starts to brown.

To this mixture add:
1 540ml/19 oz can of black beans (rinsed and drained),
1 398ml/14 oz can diced tomatoes (with juice),
1 cup salsa,
1 cup water,
1 cup short grain white rice, uncooked,
1/4 tsp cumin,
1/4 tsp tumeric,
1/4 tsp cinnamon,
1/4 tsp salt.

Bring to a boil then cover and simmer for about 20 min, stirring occasionally, until rice is tender and chicken is cooked.

Serves six. One serving is 306 calories, 22 g protein, 2.2 g total fat.

Italian One-Skillet Meal
by Chrissie

Serves 4

2T olive oil
2 tsp lite soy sauce (optional)
1/2 onion, chopped
2 zucchini, chopped (I chop them in triangular chunks)
1 can diced canned tomatoes
15-20 Lil Smokies turkey weenies (or other protein: cooked chopped chicken, turkey, or tofu).

Serve with cooked whole wheat or veg pasta (less than 1 cup per serving)

Heat pan with olive oil and soy sauce.
Brown onions (I like mine almost carmalized. yum) add zucchini and saute to brown a bit.
Add tomatoes and juice.
Cover, bring to a boil, turn down the heat and simmer to reduce juices.
Cook until zucchini is done.
Add weinies or other protein of choice and pasta if desired, and heat through.
The Lil Smokies have good flavor, if I don’t use them I add my favorite Italian seasoning.

Carrots and Turnip with Dill
by Donna

2 cups julienned carrot
2 cups julienned turnip
1 tsp olive oil
1 tbsp brown sugar
1 tsp dried dillweed

(I first had this at a Sheraton banquet years ago and it’s been a fave ever since).

Steam or boil your vegetables until cooked to your liking.
Add the margarine and brown sugar and stir.
Sprinkle on the dill and mix.

I have always used dried dillweed but we discovered Litehouse Freeze Dried herbs and they have SO much more flavour! It made a huge difference using that dill last night.

Delicious! My kids love it.

Roasted Asparagus
by Donna

1 bunch fresh asparagus
1 tbsp olive oil
Mrs. Dash (or dried seasoning that you like, I have a sundried tomato one that is good too)

Trim the woody ends of the asparagus, and space them out in a single layer on a foil lined cookie sheet.
Drizzle with olive oil and use the flat of your hand to roll the spears so they have an even thin layer of oil on them.
Sprinkle with a little bit of seasoning, and put in a 425 degree oven for 13 min.

The best part? The tips get the tiniest bit crispy.

Menopause Makeover approved: This roasted asparagus dish is excellent with fish, chicken or pork tenderloin.

Grilled Salmon
by Donna

Marinade:
2 tbsp olive oil
2 tbsp lemon juice
1 garlic clove, crushed
1/2 tsp dried dill weed

I buy frozen salmon fillets – each one is about 4 oz I think. One package usually has five fillets in it (one for everyone plus one for dh’s lunch the next day). Drizzle the marinade over the salmon and put in the fridge for a few hours.

Put foil on your barbeque and then grill the salmon on med-low until it flakes easily. It’s super easy and super yummy. In non barbeque weather, you can just do it in the oven.

Menopause Makeover approved: add steamed veggies and half a cup of brown rice