My Apologies Again

Sorry for the delay in posting this weeks recipes. Life does get in the way sometimes whether you want it to or not. I will have all of the recipes posted before the weekend is over and promise to try harder to post daily next week. I think that there are more and more people beginning to come here and I don't want to let anyone down. Thanks for understanding.

Grown Up Macaroni and Cheese

This is the most unique and sophisticated macaroni and cheese dish you have ever enjoyed yet the whole family will love it. Even the kids will love this play on the standard mac and cheese.

Grown Up Macaroni and Cheese

Ingredients:

1 cup mini penne pasta or any small pasta shape

2 large leeks, sliced thin and rinsed well

4 ounces baby spinach, rough chopped

2 tsp. olive oil

2 Tbsp. fresh sage, chopped

4 ounces fresh mozzarella cheese, broken into pieces

1/2 cup ricotta cheese, part skim milk

black pepper

olive oil spray

Preheat oven to 350'

Cook the pasta al dente and remove from pot with a spider or slotted spoon reserving the cooking liquid. Cook the spinach and leeks in he pasta water for a few minutes to wilt. They will cook quickly. Remove with a slotted spoon and drain well. Toss the vegetables with the cooked pasta. In the meantime while mixture cools slightly, pour the two teaspoons of olive oil into a small saute pan on medium heat. Saute the sage leaves to release the flavor and aroma. Season with black pepper. Set side. When the pasta mixture has cooled slightly and add the mozzarella and ricotta cheeses and toss gently.

Equally divide the pasta into two ramekins, which have been sprayed with a little olive oil. Sprinkle half of the olive oil and sage mixture over each ramekin. Bake about ten minutes or until golden brown on top.

Yields 2 servings. Each serving = 480 calories, 3 carbohydrate exchanges, 3 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

Chicken Caesar Wrap

For a quick lunch to take on the go try this wrap. This nutritious lunch is packed with high energy ingredients that will carry you through until dinner time. Make the dressing in a small jar and store in the refrigerator for up to one week.

Chicken Caesar Wrap

Ingredients:

2 Tbsp. Caesar dressing (see recipe below)

1 whole wheat wrap, 9 inch round

2 ounces cooked chicken (leftovers work great)

1 cup romaine lettuce, shredded

1/2 cup cucumber, peeled, seeded and diced

1/2 cup tomato, seeded and diced

Assemble the wrap by placing the romaine on the wrap followed by the cucumber and tomato. Layer the shredded chicken across the vegetables and spoon the dressing on top. Roll to close.

Yields one serving = 480 calories, 2 carbohydrate exchanges, 2 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

Caesar Dressing

Ingredients:

1/4 cup reduced fat mayonnaise

1 clove garlic, mashed

1/4 cup Parmesan cheese

1 1/2 Tbsp. anchovy paste

1 tsp. Worcestershire sauce

2 tsp. white wine vinegar

1/2 tsp. Dijon mustard

1/4 tsp. fresh ground pepper

Place all of the ingredients into the bowl of a food processor or blender and pulse to combine well.

This lunch leaves room to add one more carbohydrate exchanges based on a 30 gram total carbohydrate wrap. Add in a medium sized fresh fruit to make a complete meal. Since different brands can range in the total carbohydrate content and different areas across the country often have different brands, check the nutrition panel on the packaging carefully. Aim for a total of no more than 45 grams of carbohydrates per meal.

70 calories per tablespoon and one half fat exchange. Caesar dressing is high in sodium content due to the anchovy and parmesan cheese. If you are sodium sensative you may wish to use a different dressing of your choice or try the following.

Creamy Garlic Dressing

Ingredients:

4 cloves roasted garlic

1/4 cup reduced fat mayonnaise

1/2 tsp. Dijon mustard

1 Tbsp. Pecorino Romano cheese, grated

2 tsp. white wine vinegar

freshly ground pepper

Mash the roasted garlic with a fork and blend all of the ingredients well.

Ginger Peach Smoothie

Good morning everyone. I hope your weekend was peaceful, relaxing and productive. I've been working hard all weekend planning a new menu for the coming week and hope you enjoy it. To start your morning please give my new smoothie a try.

Ginger Peach Smoothie

Ingredients:

1 cup low fat milk

1 cup frozen sliced peaches

1/4 tsp. ground ginger

1/2 - 6 ounce container of Greek yogurt

2 tsp. honey

Place all ingredients into a blender and pulse to break up fruit. Run on high until thick and smooth.

Yields 1 serving = 211 calories, 3 carbohydrate exchanges, 1 protein exchange

This Weeks Menu

This weeks menu is varied and full of great tasting and satisfying meals. I hope you will enjoy them.

• Monday

Breakfast - Ginger Peach Smoothie

Lunch - Chicken Caesar Wrap

Dinner - Grown Up Mac & Cheese

• Tuesday

Breakfast - Toad in the Hole & Quick Strawberry Smoothie

Lunch - Caramelized Onion & Mushroom Pizza with Fontina Cheese

Dinner - Pesto Chicken

• Wednesday

Breakfast - Summer Berry Smoothie

Lunch - Ham & Cheese Wrap with Roasted Red Pepper Aioli

Dinner - Mussels Fra Diablo

• Thursday

Breakfast - Fine Herb Omelet Wrap

Lunch - Orzo & Vegetable Salad with Lemon Vinaigrette

Dinner - Grandma's Stuffed Peppers

• Friday

Breakfast - Yogurt Parfait

Lunch - Tarragon Tuna Wrap

Dinner - Beef & Tomato Stir Fry

Herb Crusted Dijon Salmon and Vegetable Couscous

This is our all time favorite recipe in my home and is very quick and easy to prepare. This will let you relax after a long week and enjoy your evening.

Herb Crusted Dijon Salmon

Ingredients:

4 - 4 ounce portions of salmon, each about 1" thick

1 Tbsp. Dijon mustard

1 tsp. dried dill

1 tsp. dried tarragon

1 tsp. dried chives

1 tsp. dried chervil

1 tsp. dried parsley

salt and pepper to taste (sea salt if you have it)

vegetable spray

Preheat oven to 400'.

Place the salmon fillets on a cookie sheet that has been lightly coated with vegetable spray. Coat the top of each fillet with some of the Dijon mustard. Season with salt and pepper to taste. Sprinkle the herbs equally on each piece of salmon. Cover loosely with aluminum foil and bake about 10 to 12 minutes or until salmon is no longer translucent.

Yields four portions. Each portion = 180 calories, 3 protein exchanges.

Vegetable Couscous

Ingredients:

1 cup couscous

1 cup low sodium chicken stock (more or less as needed per package directions)

2 cups tomato, diced

1/2 cup onion, minced

1 1/2 cups zucchini, diced

2 cloves garlic, minced fine

1 cup flat leaf parsley, chopped

1/4 cup pine nuts

Prepare couscous per package directions using low sodium chicken stock instead of water. Fold in vegetables and garlic while couscous is steeping. Fold in parsley and pine nuts when couscous is done and has absorbed all the stock.

Yields four servings. Each serving = 280 calories, 3 carbohydrate exchanges, 2 vegetable exchanges, 1 fat exchange.

Total per serving = 460 calories, 3 carbohydrate exchanges, 3 protein exchanges, 2 vegetable exchanges, 1 fat exchange.

Gazpacho and Crostini with Tuscan Bean Spread

I had changed the menu just a bit, chef's prerogative I guess, and made the Hearty Grilled Cheese and Vegetable Sandwich on Thursday instead of Friday. So, today I am posting the missing recipe. I hope you enjoy this light summer favorite.

Gazpacho

Ingredients:

2 cups tomatoes, seeded and chopped

1 1/2 cups red bell pepper, rough chopped

1 cup carrots, rough chopped

1/2 cup celery, rough chopped

1 Tbsp. onion, chopped

1 large garlic clove, rough chopped

1/4 tsp. cumin

1 tsp. red wine vinegar

1 Tbsp. olive oil

Few drops of Worcestershire sauce

1/4 cup flat leaf parsley

Optional Garnishes:

Low fat sour cream

finely diced bell pepper

finely diced tomato

finely diced chives

Place the tomato and bell pepper into a blender and pulse. Add the rest of the ingredients and pulse until the mixture is to your desired texture. Chill in a tightly covered container for at least 2 hours. Serve ice cold with your choice of garnishes.

Yields four 1 cup servings. Each serving = 72 calories, 1 1/2 vegetable exchanges.

Crostini with Tuscan White Bean Spread

Ingredients:

1 Tbsp. + 1 tsp. olive oil

1 garlic clove, minced

2 cups cannellini beans

1/2 tsp. dried rosemary, crushed in palm of hand

4 Tbsp. pecorino romano cheese, grated

pepper

8 - 1 ounce slices of Italian bread

1 - 2 garlic cloves, whole

4 ounces of prosciutto ham

fresh basil (optional)

Heat the olive oil in a small pot on medium heat and add the garlic. Saute the garlic for about a minute or two until it begins to release its aroma. Stir in the cannellini beans and rosemary. Heat thoroughly. Mash with a fork, leaving it a chunky consistency. Stir in the pecorino romano cheese and season to taste with pepper. Remove from heat and set aside.

To make the crostini, place the slices of Italian bread on a hot grill pan or on a cookie sheet in the broiler. Watch carefully and turn when browned. Remove when second side is also browned and immediately rub with the clove of garlic on one side.

To assemble, place a half of a slice of prosciutto, or 1/2 ounce, on each crostini and top with 1/4 cup of the white beans. Garnish with fresh basil if desired.

Yields four servings. Each serving = 385 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 fat exchange.

Total per serving = 457 calories, 3 carbohydrate exchanges, 2 protein exchanges, 1 1/2 vegetable exchanges, 1 fat exchange.

Spinach and Tomato Egg Wrap

How does that old saying go? A day late and a dollar short? Yes, I think that's it and it is applicable to me! Sorry to post Friday's recipes late but it was a difficult day to say the least. But, as I promised here is my recipe for breakfast.

Spinach and Tomato Egg Wrap

Ingredients:

1 tsp. unsalted butter

1 egg or 1/4 cup of egg whites

1 Tbsp. water

1/2 cup fresh baby spinach

1/4 cup tomato, diced

1/4 tsp. dried basil or thyme

salt and pepper to taste

1 whole wheat wrap (not more than 15 grams of carbohydrate per wrap)

Preheat a small saute pan on low heat and melt the butter. In the meantime lightly beat the egg with the water. Add salt and pepper to taste. When the butter has melted and the bubbles subsided pour in the egg. Using a fork, drag the edge of the egg in towards the center until the egg begins to set up. Add the spinach, tomato and herbs. Cover and continue to cook on low for about 2 minutes or until the egg has set and the spinach is wilted.

Slide the egg out of the pan and onto the wrap. Roll to close.

Yields one serving = 210 calories, 1 carbohydrate exchange, 1 protein exchange, 1/2 vegetable exchange, 1 fat exchange.

To round this out to a complete meal add 1 small fruit, like a half of a small banana or a small apple and 1 cup of low fat milk. This will bring the calorie count to 330 and a total of 3 carbohydrate exchanges.