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1 t of ground cumin
6 garlic cloves, sliced thin
1 red onion, sliced thin
1 orange bell pepper, cored seeded and sliced ling
2 russet potatoes cut into small cubes
1/2 t of salt
1/4 t of pepper
1 small head of cabbage, shredded
4 large eggs
4 thick slices of whole grain bread
Adjust the oven temperature to 450 degrees allowing the oven to preheat.
Lightly spray the inside and the lid of a cast iron Dutch oven.
Spread the cumin seeds over the entire bottom of the pan.
Scatter the garlic over the cumin seeds then add the onion, bell pepper and then the potatoes.
Sprinkle the salt and pepper over the top.
Place the cabbage into the pan and make 4 wells to hold each egg.
Carefully break the eggs into the well leaving the yolk intact.
Its okay if part of the eggs leak out of the wells they will still be nestled inside the wells.
Lay a slice of bread over the top of each well.
Cover and bake 32 minutes or until cooked through.
Makes 4 servings
These eggs bake similar to a poached egg. Use whole grain bread or bread with seeds such as sunflower
to give this dish a little texture. Add a glass of juice for a well balanced breakfast.
Nutritional Information:
Calories 420; Fat 12g; Carbohydrates 57g; Cholesterol 426 mg; Sodium 462 mg; Protein 23g; Fiber 6g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Makes 4 servings
Chili comes in many shapes and sizes and this version is like no other. It has a thick stew like consistency
that is hearty as well as delicious. Use any type of bean including chili beans or kidney beans when making
this dish for your family to try.
Nutritional Information:
Calories 882; Fat 27g; Carbohydrates 105g; Cholesterol 99 mg; Sodium 102 mg; Protein 57g; Fiber 28g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
1 onion, diced
1 C of white rice
1 2/3 C of chicken broth
1 lb. chicken breasts
1 red bell pepper, cored, seeded and sliced
1 1/3 C of milk
4 garlic cloves, minced
1/2 t cayenne pepper
1/2 t of salt
6 T of creamy peanut butter
4 tomatoes, diced
1 sweet potato, cut into cubes
1 (5 oz.) pkg. frozen spinach
Spray the inside and the underneath of the lid of a cast iron Dutch oven well with cooking spray.
Preset the oven temperature to 450 degrees allowing the oven to preheat.
Spread the onions over the bottom of the pan.
Place the rice into the pan and pour the broth over the rice.
Stir to coat the rice and then spread into an even layer.
Lay the chicken over the rice and top the chicken with the bell pepper slices.
Pour the milk into a small mixing bowl.
Whisk in the garlic, cayenne and salt.
Ad the peanut butter and stir until the peanut butter dissolves.
Pour the mixture over the top of the chicken and peppers.
Layer in the tomatoes, then the potatoes and top with spinach.
Cover and bake 45 minutes or until the chicken is cooked through.
Makes 4 servings
There are many variations to this recipe. Instead of using regular milk use coconut milk and substitute red
pepper flakes for the cayenne pepper. Instead of adding rice use an extra sweet potato or sliced white
potato. You can also add tiny shrimp along with the chicken for an extra addition.
Nutritional Information:
Calories 426; Fat 15g; Carbohydrates 33g; Cholesterol 39 mg; Sodium 626 mg; Protein 27g; Fiber 9g
2 C rotini pasta
2/3 C of water
1 t of olive oil
16 shrimp, peeled and deveined
1/2 lb. sea scallops
1/2 t of salt
¼ t of pepper
1 small onion, diced
6 garlic cloves, crushed
1 red bell pepper, cored, seeded and cut into slices
1 yellow bell pepper, cored, seeded and cut into slices
4 fresh tomatoes, chopped
1 small zucchini, cut in half lengthwise and cut into slices
2 celery stalks, sliced thin
Adjust the oven temperature to 450 degrees and spray a Dutch oven pan with cooking spray.
Dump the pasta into the bottom of the pan.
Pour the water over the pasta, stir to coat and spread the pasta into an even layer.
Spread the shrimp and scallops over the top of the pasta.
Sprinkle with the salt and pepper.
Place the onion and garlic over the seafood then layer both types of bell pepper over the top.
Spread the chopped tomatoes over the peppers.
Layer the zucchini slices over the tomatoes.
Scatter the celery over the entire top being sure it covers the top completely.
Cover the pan and bake 45 minutes or until the pasta is tender.
Makes 4 servings
Raw seafood will give this dish a stronger flavor than precooked seafood. Precooked seafood will work
just as well as raw and will not ruin your meal.
Nutritional Information:
Calories 241; Fat 3g; Carbohydrates 35g; Cholesterol 53 mg; Sodium 53 mg; Protein 18g; Fiber 5g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Makes 4 servings
Use any type of white fish such as tilapia or flounder in this chowder. Use shrimp or crabs instead of the
clams and for a heartier dish add a can of corn kernels. Any type of milk can be used including whole, 2%,
skim or even almond milk or heavy cream. It will change the consistency of the broth from a thick broth
when using heavy cream and whole milk to slightly thinner with other types of milk.
Nutritional Information:
Calories 255; Fat 3g; Carbohydrates 18g; Cholesterol 77 mg; Sodium 155 mg; Protein 37g; Fiber 2g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Makes 4 servings
The thinner the slice of roast the tenderer it will be. Be sure to choose a good quality roast for tenderness
and flavor. Be careful not to over cook this dish or the meat will become tough. When you get the first
smell of the cooked dish aroma remove it from the oven to keep from overcooking.
Nutritional Information:
Calories 663; Fat 32g; Carbohydrates 55g; Cholesterol 117 mg; Sodium 302 mg; Protein 36g; Fiber 9g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Makes 4 servings
Nutritional Information:
Calories 350; Fat 8g; Carbohydrates 55g; Cholesterol 144 mg; Sodium 525 mg; Protein 20g; Fiber 7g
Allow the oven to preheat to 450 degrees a spray a Dutch oven pan well with cooking spray.
Distribute the hash browns evenly into the pan and sprinkle them with the salt.
Spread the onions over the top of the potatoes.
Lay the piece of steak over the onions.
Smooth the steak sauce over the top of the piece of steak.
Scatter the mushrooms over the top of the prepared steak.
Place the carrots over the top of the mushrooms and cover the carrots with the beans.
Place the rosemary sprigs into the pan.
Cover and bake 30 minutes or until the steak is cooked the way you like.
Makes 4 servings
Everyone likes there steak cooked differently. This recipe will have your steak well done around the edges
and medium rare in the middle. If you wish your steak to be cooked a little more in the middle bake it for
35 minutes for medium and 40 minutes for well done.
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
2 C of white rice
2 C + 2 T of beef broth
1/2 C of lime juice
1 t of cilantro
1 t of oregano
1 t of ground cumin
1 1/2 lbs. round steak
1/2 t of salt
1/4 t of pepper
4 garlic cloves, chopped
1 onion, halved and sliced thin
1 yellow bell pepper, cored, seeded and cut into strips
1 green bell pepper, cored, seeded and cut into strips
1 red bell pepper, cored, seeded and cut into strips
Makes 4 servings
If your piece of steak is thick you may need to cook this meal up to 6 minutes longer. Check the steak
after the 45 minutes and if it is not cooked the way you like it continue to bake an additional 6 minutes
and check it again.
Nutritional Information:
Calories 611; Fat 17g; Carbohydrates 81g; Cholesterol 81 mg; Sodium 87 mg; Protein 39g; Fiber 4g
Makes 4 servings
Want a bit more flavor? Add a few halved garlic cloves underneath and around the chicken before adding
the peas and carrots. You may also make this dish a little Italian by rubbing the chicken pieces with Italian
dressing instead of sprinkling with the salt and pepper.
Nutritional Information:
Calories 440; Fat 4g; Carbohydrates 47g; Cholesterol 75 mg; Sodium 33 mg; Protein 41g; Fiber 15g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Set the oven temperature to 450 degrees allowing the oven to preheat.
Use a non stick cooking spray and coat the bottom and sides of a cast iron Dutch oven.
Spread the onions evenly over the bottom of the pan.
Drain the tomatoes, reserving the juice and setting the tomatoes aside.
Add enough water to the tomato juice to equal 1 C.
Add in the basil, oregano and marjoram and stir until blended in well.
Place the pasta into the pan and pour 3/4 C the tomato juice mixture over the pasta.
Put the chicken over the pasta and sprinkle with the salt and pepper.
Scatter the garlic over the top of the chicken.
Spread the tomatoes over the chicken.
Layer in the carrots, cauliflower and bell pepper.
Pour the remaining tomato juice mixture over the top of the vegetables.
Cover and bake 45 minutes or until the chicken is cooked through.
Makes 4 servings
This dish can be made using just about any type of vegetable. Mix and match corn, green beans, broccoli,
zucchini, squash or even eggplant to a just throw it in there easy dinner meal.
Nutritional Information:
Calories 304; Fat 4g; Carbohydrates 34g; Cholesterol 75 mg; Sodium 660 mg; Protein 32g; Fiber 4g
1 t cumin seeds
1 1/2 lbs. chicken breasts
1/2 t of salt
1/4 t of pepper
4 garlic cloves, minced
1 potato, cut into 1 inch cubes
1 bell pepper, cored, seed and cut into wedges
1 small yellow summer squash, cut into chunks
3 C of broccoli florets
6 T of wine vinegar
6 T of orange juice
1 t of oregano
1 t of paprika
1/2 t of allspice
1/4 t of red pepper flakes
Spray the lid and the inside of a cast iron Dutch oven with cooking spray.
Allow the oven to preheat to 450 degrees.
Spread the cumin seeds over the bottom of the prepared pan.
Lay the chicken over the seeds and season with the salt and pepper.
Spread the garlic over the chicken.
Layer in order the potatoes, bell pepper, squash and broccoli over the chicken.
Pour the vinegar into a mixing bowl.
Add the orange juice and whisk lightly.
Add in the oregano, paprika, allspice and pepper flakes and whisk until well combined.
Pour the mixture over the chicken and vegetables.
Cover the pan and bake 45 minutes or until the chicken is thoroughly cooked.
Makes 4 servings
There is no need to peel the potatoes before cutting them into the cubes. The skins hold most of the
nutrients found in potatoes. You may also substitute sweet potatoes for the white potatoes if you prefer.
You can also substitute pork for the chicken or if you are looking for a vegetarian dish use seitan, a wheat
product usually found with the tofu in most supermarkets.
Nutritional Information:
Calories 230; Fat 4g; Carbohydrates 18g; Cholesterol 75 mg; Sodium 590 mg; Protein 29g; Fiber 3g
Makes 4 servings
Don’t like all the fuss of preparing a meal? Try this quick and easy recipe. Everything comes right out of
the freezer and goes directly into the pan. Use any type of frozen vegetables you have on hand. To make
the potatoes a little creamier add 1/4 cup of water, milk or chicken broth before adding the chicken.
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Makes 4 servings
Quinoa is a light grain with a light nutty flavor. It can be found in most supermarkets in the pasta/rice
sections. If you prefer a little more bit to your dish use jalapeno peppers instead of the green chilies.
Nutritional Information:
Calories 402; Fat 11g; Carbohydrates 56g; Cholesterol 86 mg; Sodium 268 mg; Protein 14g; Fiber 7g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Preset the oven temperature to 450 degrees and allow the oven to preheat.
Spray the bottom, sides and lid of a cast iron Dutch oven with a non stick cooking spray.
Place the turkey breast into the bottom of the pan and sprinkle the top evenly with the salt.
Place the cranberries into the blender and blend until small chunks.
Add in the marmalade, lemon juice and pepper and pulse a couple of time to mix.
Add the walnuts and broth and pulse until the walnuts are chopped into bite size pieces.
Pour half of the mixture over the top of the turkey.
Add the onions and sweet potato slices.
Pour the remaining cranberry sauce over the top of the onions and potatoes.
Spread the green beans over the top and sprinkle with the sage.
Cover and bake 35 minutes or until the turkey is cooked through.
Spread the sauce over each serving.
Makes 4 servings
This is a Thanksgiving meal all in one pot and is a great way of inducing a special meal into our everyday
life without spending hours in the kitchen. The turkey, cranberries and green beans may be fresh or
frozen. If using frozen ingredients there is no need to thaw, it won’t change the amount of cooking time.
You may also use dried cranberries and if you’re in a pinch use orange juice with pulp instead of the
marmalade.
3 C of macaroni
1 (28 oz.) cans of tomatoes
2 garlic cloves, minced
1/2 t of salt
1/4 t of pepper
1 t of olive oil
1/2 of an onion, chopped
1 t of basil
1 t of oregano
1 lb. of ground turkey
3 large handfuls of fresh spinach
Light oil a cast iron Dutch oven pan with olive oil.
Allow the oven to preheat to 450 degrees.
Place the macaroni into the bottom of the pan.
Drain the tomatoes into a measuring cup and add enough water to make 1 1/3 C.
Add 1/3 of the garlic, the salt and pepper to the tomato juice mixture and stir to blend.
Pour the liquid over the macaroni and stir to coat well.
Place the tomatoes into a mixing bowl and add the remaining garlic.
Stir in the onion, basil and oregano until combined.
Crumble the ground meat into the bowl and mix with your hands until all the ingredients are blended
together well.
Drop forkfuls of the meat mixture into the pan.
Top with the spinach leaves.
Cover the pan and bake 45 minutes or until the macaroni is soft.
Makes 4 servings
Any type of ground meat will work well with this recipe including ground pork. 2 (10 oz.) pkgs. of frozen
spinach may be used in place of the fresh spinach. Add it to the meat mixture before mixing instead of
adding last.
Nutritional Information:
Calories 425; Fat 14g; Carbohydrates 51g; Cholesterol 43 mg; Sodium 512 mg; Protein 21g; Fiber 5g
Set the oven temperature to 450 degrees allowing the oven to preheat.
Spray the lid, sides and bottom of a cast iron Dutch oven with a non stick cooking spray.
Scatter the onions over the bottom of the pan.
Scatter the garlic over the onions.
Place the beans into the pan and spread them out into a smooth layer.
Sprinkle the beans with the thyme, celery seeds, salt and pepper
Lay the sausage links in a single layer over the beans.
Add the zucchini and tomatoes.
Cover the pan and bake 35 minutes or until the beans are tender the sausage is cooked through.
Makes 4 servings
Any type of pork sausage links works well in this dish but if you want to make it a low fat dish use turkey
sausage instead. 5 or 6 fresh tomatoes, chopped may be used in place of the canned tomatoes if you
prefer.
Nutritional Information:
Calories 373; Fat 19g; Carbohydrates 29g; Cholesterol 40g; Sodium 875 mg; Protein 24g; Fiber 9g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Set the oven temperature to 450 degrees and allow the oven to preheat.
Spray a cast iron Dutch oven well with a non stick cooking spray.
Place the meat into the pan.
Season the meat with the salt and pepper.
Place the honey into a small mixing bowl.
Whisk in the mustard, ginger, cinnamon and cloves until well blended.
Pour the mixture over the top of the meat.
Place the potatoes into the pan.
Add the carrots and green beans.
Cover the pan and bake 45 minutes or until the pork is completely cooked through.
Makes 4 servings
This kid friendly dinner is low in fat and filled full of nutrients. You can substitute, chicken breasts, turkey
breast or even salmon into this recipe if you prefer.
Nutritional Information:
Calories 507; Fat 6g; Carbohydrates 79g; Cholesterol 105 mg; Sodium 475 mg; Protein 41g; Fiber 7g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
2 C of jasmine rice
2 C of vegetable broth
1 T of grated lime zest
1 T of grated lemon zest
1/2 C lime juice
2 T of lemon juice
2 T of soy sauce
2 T of rice vinegar
3 t of light brown sugar
2 t of jalapeno pepper, minced
4 scallions, chopped
1 bell pepper, cored, seeded and diced
1 C of fresh mint, chopped
1 1/2 lb. ground pork
1/2 head of cabbage, chopped
1 C of snow peas
Makes 4 servings
Jalapeno peppers will give your dish a spicy flare. You can substitute Serrano, Anaheim or any other type
of pepper that you prefer.
Nutritional Information:
Calories 652; Fat 21g; Carbohydrates 81g; Cholesterol 99 mg; Sodium 123 mg; Protein 35g; Fiber 4g
3 c of rotini pasta
1 t olive oil
2/3 C of water
1 lb. ground pork
1 large egg, lightly beaten
1/2 C of bread crumbs
1/2 t of salt
1/4 t of pepper
2 (12 oz.) jars of marinara sauce, divided
3 carrots, sliced into coins
1 small zucchini, halved lengthwise and cut into slices
1 yellow bell pepper, cored, seeded and cut into strips
Adjust the oven temperature to 450 degrees and allow the oven to preheat.
Generously spray a cast iron Dutch oven with a non stick cooking spray.
Place the pasta into the pan and drizzle with the olive oil.
Pour the water into the pan and stir to coat the pasta well.
Place the ground pork into a mixing bowl.
Add the egg, bread crumbs, salt and pepper and mix until well blended.
Shape the mixture into meatballs and place into the pan.
Pour 1 jar of marinara sauce into the pan.
Layer the carrots, zucchini and bell pepper strips into the pan.
Pour the second jar of sauce over the vegetables.
Cover and bake 45 minutes or until the vegetables are fork tender.
Makes 4 servings
Any type of pasta may be used in this recipe. If you prefer you may use ground beef, ground turkey or
ground chicken to create these tasty meatballs.
Nutritional Information:
Calories 724; Fat 28g; Carbohydrates 74g; Cholesterol 206 mg; Sodium 133 mg; Protein 45g; Fiber 8g
Spray a cast iron Dutch oven well with a non stick cooking spray.
Set the oven temperature to 450 degrees and preheat the oven.
Separate the onion slices and layer into the bottom of the prepared pan.
Scatter the celery over the onions.
Place the corned beef over the top of the onions and celery.
Layer the potatoes over the meat.
Scatter the carrots over the potatoes.
Stuff as much cabbage into the pot as it can hold.
Pour the beef broth into a measuring cup.
Add the allspice, salt and pepper and whisk until there are no lumps.
Pour the mixture over the top of the cabbage.
Place the bay leaves into the pan.
Cover and bake 30 minutes.
Remove the bay leaves and spoon the sauce over each serving.
Makes 4 servings
Raw corned beef can be used in place of the deli corned beef. If you are using deli corned beef, be sure it
is sliced thick to keep it from becoming a crumbly mess. If you would like more sauce add more beef
broth to your pan. The amount will depend on how juicy you want your dish so add about 2 T at time
until it is just the right amount.
Nutritional Information:
Calories 298; Fat 16g; Carbohydrates 22g; Cholesterol 16 mg; Sodium 1422 mg; Protein 17g; Fiber 5g
4 scallions, chopped
1 1/4 lb. salmon fillet
2 t olive oil
1/2 t salt, divided
1/4 t of pepper, divided
3 garlic cloves, sliced thin
1 lemon, sliced thin
10 whole fresh dill sprigs, divided
10 red potatoes, sliced thin
4 carrots cut into strips
1 zucchini, cut into sticks
2 celery stalks, sliced
1 cucumber, cut into sticks
Makes 4 servings
Adding the olive oil to the fillet will result in a less dense fillet. If you prefer a richer salmon flavor instead
of the oil add a 3 or 4 pats of batter to the top of the fillet before adding the remaining ingredients.
Nutritional Information:
Calories 407; Fat 13g; Carbohydrates 46g; Cholesterol 70 mg; Sodium 113 mg; Protein 30g; Fiber 6g
You Need:
Allow the oven to preheat to 450 degrees and drizzle 1 1/2 T of the oil over the bottom of the pan.
Spread the couscous over the bottom of the pan.
Pour the broth into the pan and stir to coat the couscous.
Spread the couscous into an even layer.
Drizzle the tuna with 1/2 T of the sesame oil and place into the pan.
Place the orange juice, honey and soy sauce into a small bowl.
Add the remaining sesame oil and whisk until well blended.
Stir in the garlic, sesame seeds and ginger and pour half of the mixture over the ingredients in the pan.
Layer in the broccoli and squash and pour the remaining orange juice mixture over the vegetables.
Cover and bake 45 minutes or until the vegetables are tender.
Makes 4 servings
Make this meal simple by using frozen tuna steaks. Just place the frozen tuna into the pan without
thawing. They will cook with out adding any extra baking time. If you prefer, you can make this dish using
salmon or halibut. Not that crazy about fish? Try it with pork, turkey or steak instead.
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
1 C of brown rice
2 C of vegetable broth
1 1/2 lbs. halibut fillets
4 T of olive oil
2 T of soy sauce
1 t garlic minced
1 t of red pepper flakes
2 T of sun dried tomatoes
3 C of cauliflower florets
1 zucchini, halved horizontally and cut into half moons
1/2 t of salt
8 mushrooms, sliced
Preset the oven temperature to 450 degrees and spray a Dutch oven pan with olive oil cooking spray.
Place the rice into the pan.
Add the vegetable broth and stir to coat the rice well.
Lay the fish fillet over the rice.
In a mixing bowl whisk together the olive oil and soy sauce.
Stir in the garlic, red pepper flakes and tomatoes.
Pour half of the mixture over the fillets.
Add the cauliflower and zucchini to the pan.
Sprinkle the salt over the vegetables and pour the remaining olive oil mixture over the top.
Spread the mushrooms evenly over the coated vegetables.
Cover and bake 45 minutes or until the vegetables are fork tender.
Makes 4 servings
You may use any type of flavored oil or peanut oil in this recipe.
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Set the oven temperature to 450 degrees and allow the oven to preheat.
Coat the inside of a cast iron Dutch oven with a non stick cooking spray.
Scatter the onions and garlic into the bottom of the pot.
Sprinkle evenly with the ginger.
Place the sweet potato slices over the onions and garlic.
Layer the shrimp over the potatoes.
Arrange the bananas over the shrimp and slide the bell pepper strips between the banana slices.
Place the water into a measuring cup.
Add the sugar, red pepper flakes and vinegar.
Whisk until the sugar has completely dissolved.
Stir in the salt and pepper.
Pour have of the seasoned water over the ingredients in the Dutch oven.
Layer the spinach into the pan and top the spinach with the tomatoes.
Pour the remaining seasoned water over the top.
Cover and bake 25 minutes or until the vegetables are tender.
Makes 4 servings
The bananas are what give this dish its tropical taste. Be sure to remove any brown spots from the
bananas before slicing them. For a little spice add a chopped Serrano pepper in with the onions and
garlic. Because sweet potatoes differ so much in size only use enough to make a single layer over the
onions and garlic.
Set the oven control to 450 degrees allowing the oven to preheat.
Coat the inside and the lid of a cast iron Dutch oven with cooking spray.
Scatter the garlic, onions and jalapeno into the bottom of the pan.
Spread the rice evenly over the top.
Pour the broth into a bowl.
Add the cumin and turmeric and whisk until blended in well.
Pour 3/4 of the mixture over the top of the rice.
Stir to coat the rice well with the liquid then spread the rice out evenly.
In order layer the carrots, parsnips, zucchini and then the peas.
Pour the remaining broth into the pan.
Cover and bake 45 minutes or until the vegetables are tender.
Makes 4 servings
White rice may be used in place of the brown rice if you prefer. You can also mix up your vegetables. Add
corn, potatoes or even squash to make this dish something different every time you make it.
Nutritional Information:
Calories 567; Fat 1g; Carbohydrates 105g; Cholesterol 0 mg; Sodium 314 mg; Protein 21g; Fiber 20g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
Set the oven temperature to 450 degrees and allow the oven to preheat.
Spray the inside of a cast iron Dutch oven with a non stick cooking spray.
Place the barley into the bottom of the pan.
Pour the vegetable broth over the barley and spread the barley out into an even layer.
Scatter the cheese and garlic over the barley.
Layer the roasted peppers and the bell pepper strips into the pan.
Drizzle the lemon juice over the peppers.
Spread the mushrooms over the top of the peppers.
Stuff as much spinach into the pan as you can fit and still have a tight fitting lid.
Bake 45 minutes or until the barley is tender.
Makes 4 servings
The sweet addition of both roasted and fresh peppers along with the salty feta cheese makes for a
scrumptious side dish. Serve this dish with white fish, seafood or chicken.
Nutritional Information:
Calories 461; Fat 25g; Carbohydrates 36g; Cholesterol 80 mg; Sodium 143 mg; Protein 35g; Fiber 6g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
4 scallions, chopped
1 large zucchini, quartered lengthwise and cut into 1 inch slices
2 T fresh cilantro, chopped
1 yellow bell pepper, cored, seeded and cut into 1/2 inch strips
1 (8 oz.) pkg. mozzarella cheese, finely shredded and divided
1 (26 oz.) can pinto beans, rinsed and drained
3 green chilies, stemmed, seeded and chopped
3 tomatoes, chopped
4 fresh oregano sprigs
4 whole wheat tortillas
Makes 4 servings
This dish can be made with any type of cheese. If you need to make this dish a nondairy healthier dish
use soy cheese substitutes instead of real cheese. This will help reduce the amount of saturated fats in
this side dish.
Nutritional Information:
Calories 500; Fat 39g; Carbohydrates 66g; Cholesterol 50 mg; Sodium 153 mg; Protein 30g; Fiber 16g
No Dutch Oven or French Oven? Consider the Le Creuset 5 1/2 Quart French
Oven or Lodge Enameled Cast Iron 6-Quart Dutch Oven. Both are highly rated
French / Dutch Ovens. Made from heavy grade cast iron, these ovens are
expensive - but like all high-quality cast iron cookware they will last you a
lifetime.
4 C of macaroni
1 1/3 C of water
1 T olive oil
1 (8 oz.) pkg. cheddar cheese, shredded and divided
1 (8 oz.) pkg. mozzarella cheese, shredded and divided
5 garlic cloves, chopped and divided
1 t dried oregano, divided
1/2 t salt
1/4 t of pepper
2 yellow bell pepper, cored, seeded and cut into thin strips
3 C of broccoli florets
3 C of loosely packed fresh spinach, shredded
3 plum tomatoes, chopped
Makes 4 servings
Be careful not to over bake this dish. It will cause the macaroni and cheese to form a crusty layer along
the bottom and lower sides. Any type of shredded cheese will work including Monterey Jack, Swiss or
Parmesan.
Nutritional Information:
Calories 535; Fat 23g; Carbohydrates 60g; Cholesterol 60 mg; Sodium 438 mg; Protein 24g; Fiber 6g
Allow the oven to preheat to 450 degrees and spray the inside and lid of a cast iron Dutch oven with a non
stick cooking spray.
Spread the pine nuts in an even layer on a cookie sheet.
While the oven is preheating place the pine nuts in the oven and toast for 3 minutes or until golden,
stirring a couple of time for even toasting.
Remove the pine nuts and set aside to cool slightly.
Dump the pasta into the bottom of the prepared Dutch oven.
Pour the water over the pasta and stir to make an even layer.
Scatter the onion slices over the pasta then add the cheese.
Spread the tomatoes over the top and sprinkle evenly with the red pepper flakes and basil.
Pour the vinegar into the pan.
Add in the mushrooms and pine nuts.
Fill the pan with as much of the kale as you can fit in and still have a tight fitting lid.
Bake 45 minutes or until the pasta is tender.
Makes 4 servings
This is a tasty pasta side dish that can be added to any meal. Want to make it the main course? Add strips
of prosciutto or salami to the pan before adding the tomatoes.