Grilled Eggplant in Tomato Vinaigrette

This recipe is from About.com by Lisa & Tony Sierra.

Eggplants are a very common vegetable in the Mediterannean, particularly in Spain. This eggplant dish is great to serve as a tapa or a side dish, especially in spring and summer. It is the perfect make-ahead dish that you can take out a few minutes before serving. With two eggplants in the recipe, it serves 6 as a side dish and 12 as a tapa.


2 Eggplants, Medium size or 1 large
1/3-1/2 cup Extra Virgin Olive Oil
3 Roma Tomatoes
3 Tbsp Spanish Sherry Vinegar
2 Green Onions, finely chopped (optional)
2 tsp Capers, minced
3 Cloves Garlic, minced
1/4 cup Fresh Basil Leaves, chopped
2 Basil Sprigs for Garnish
1 Loaf French-style Bread


Cut and Grill the Eggplant
Trim off any stems or blemishes on the skin of the eggplants. Cut eggplants crosswise into slices about 3/8 inch thick.

Tip: Slices 1/4 inch thick are a bit too thin. They will burn easily and fall apart after they are dressed with oil and vinegar. Slices 1/2 inch thick take too long to cook under the grill and the skin can be hard to cut or chew.

Turn on broiler to heat. Place slices on a baking sheet and spray with oil, using a “mister” if you have one. If not, lightly brush each slice with olive oil. Place baking sheets under broiler on second shelf from top, so that they are not too close, or they will burn. When one side is slightly browned and soft when you press lightly, turn slices over, apply olive oil and return to broiler. Depending on your broiler, the distance from the pan, it may take 20-25 minutes to cook.

Tip: You may find that slices that are directly under the broiler cook much faster than those at the far corners of the pan. Keep a close eye on the pans and rotate the slices on the cookie sheet. Remove slices individually as they are done cooking and place on a large platter or serving plate. Don’t be afraid to overlap slices on the serving plate. It works just fine for serving and will be more appetizing.

Chop Tomatoes and Other Ingredients
While the eggplant is broiling, finely chop the tomatoes and place them into a medium size mixing boil. Finely chop the green onions and put the garlic cloves through a press or mince them by hand and place in the bowl with tomatoes. Remove the capers from the jar with a slotted spoon, so that they drain. Chop the capers and mix into the bowl with other ingredients. Make sure that stems are removed from the basil leaves, then chop the basil and place in bowl.

Add Olive Oil and Vinegar
Pour Olive oil and vinegar into the bowl and mix with the other ingredients.

Dress the Eggplant with the Vinaigrette
Allow the eggplant to cool a few minutes. Then, spoon the tomato vinaigrette sauce over the eggplant. Serve immediately with sliced bread or cover with plastic wrap and refrigerate. If you refrigerate this dish, be sure to take it out of the fridge a few minutes before serving, so that it warms up. You will not taste the rich flavors of this dish if it is served ice cold.

Super Stuffed Potatoes

Prep/Total Time: 30 minutes
Yield: 4 servings

4 medium baking potatoes (8 to 10 ounces each)
1 cup cottage cheese
1/2 cup cubed fully cooked ham
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely chopped green pepper

Scrub and pierce potatoes; place on a microwave-safe plate. Microwave, uncovered, on high for 16-18 minutes or until tender, turning once. Let stand for 5 minutes. Cut a thin slice off the top of each potato and discard. Scoop out pulp, leaving a thin shell.

In a large bowl, mash the pulp with the cottage cheese. Stir in the ham, mozzarella cheese and green pepper. Spoon into potato shells (shells will be full). Return to the microwave safe plate. Microwave, uncovered, on high for 3-5 minutes or until heated through.

Tips and Tricks

Depending on the size potatoes used, you can get more than 4 servings. I used three large potatoes and half of one was more than enough for me. Instead of microwaving the stuffed potatoes, I heated them for 5 minutes at 350, and I used red pepper instead of green.

Make It Healthier

Use different varieties of potatoes. Use low-fat or fat-free cottage cheese and reduced-fat mozzarella.

How Kids Can Help

Mix the ingredients. Fill the shells.

Beef Quesadillas With Salsa

(pictured with Super Stuffed Potatoes)

Prep/Total Time: 30 minutes

Yield: 4 servings

3/4 pound beef sirloin steak, cut into strips

1/8 teaspoon salt

1/8 teaspoon pepper

2 to 3 tablespoons olive oil, divided

1 1/2 cups (6 ounces) shredded Pepper Jack cheese

4 flour tortillas (10 inches)

SALSA:

4 medium tomatoes, chopped

1 1/2 cups cubed fresh pineapple

1/2 cup chopped onion

1/4 cup minced fresh cilantro

2 tablespoons lime juice

1 tablespoon olive oil

1/2 teaspoon salt

1/4 teaspoon crushed red pepper flakes

Sprinkle steak with salt and pepper. In a large skillet, saute steak in 1 tablespoon oil until no longer pink.

Sprinkle 1/4 cup cheese over one side of each tortilla, top with 1/3 cup beef and remaining cheese. Fold tortillas over. In another large skillet, cook two quesadillas in 1 tablespoon oil over medium heat for 1-2 minutes on each side or until cheese is melted. Repeat with remaining quesadillas and oil. Cut into wedges.

In a large bowl, combine the salsa ingredients; serve with quesadillas.

Tips and Tricks

I cooked the beef in my slowcooker so it would be tender. Skillet cooked meat always tastes chewy to me. Preparing the meat this way meant I omitted the oil. I also baked the quesadillas at 350 for about ten minutes instead of pan frying in oil. I omitted the salt and left the red pepper out of the salsa. I used canned pineapple chunks, drained, in place of fresh pineapple. Dried cilantro can be used in place of fresh, but be sure to use only one third of the amount called for. The salsa is similar to bruschetta and would be tasty on french bread or with cubed mozzarella cheese.

Make It Healthier

Use low-fat cheese. Bake quesadillas. Use whole wheat tortillas.

How Kids Can Help

Older kids can shred the cheese. Layer ingredients on tortillas. Stir salsa.

Chicken With Florentine Sauce

(pictured with Italian Green Beans)

Prep/Total Time: 30 minutes
Yield: 6 servings

6 boneless skinless chicken breast halves (4 ounces each)
1/2 cup grated Parmesan cheese
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
3 tablespoons butter, divided
2 green onions, chopped
1 teaspoon minced garlic
1 tablespoon all-purpose flour
1/4 teaspoon salt
1/2 cup milk
1 tablespoon sherry or chicken broth
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
2 tablespoons diced pimientos
1/2 cup sour cream
1 cup (4 ounces) shredded part-skim mozzarella cheese

Flatten chicken to 1/2-in thickness. In a large resealable bag, combine the Parmesan cheese, basil and oregano. Add chicken, a few pieces at a time, and shake to coat.

In a large skillet over medium heat, cook chicken in 2 tablespoons butter for 4-5 minutes on each side or until juices run clear. Remove and keep warm.

In the same skillet, saute onions and garlic in remaining butter for 2-3 minutes or until tender. Add flour and salt; stir in milk and sherry or broth until blended. Bring to a boil. Reduce heat; cook and stir for 1-2 minutes or until thickened. Stir in spinach and pimientos, heat through.

Remove from the heat. Stir in sour cream until blended. Spoon over chicken, sprinkle with mozzarella cheese.

Tips and Tricks
I omitted the pimientos and salt. Use kitchen shears to chop the green onions. I used less butter than called for, and substituted trans-fat free spread. I used half the sour cream called for and replaced the other half with 1/4 cup plain fat-free yogurt. I used one pressed clove of garlic. I put the chicken in a freezer bag with a zip top and flattened it with a crab mallet. I put my son up on a chair and gave him the mallet and let him bang away. The thick bag prevented any splashes and he had a blast.
Make It Healthier
Omit the salt. Use trans-fat free spread and use less to saute onions. Use reduced-fat cheese and cut back on amount sprinkled over chicken. Use reduced-fat sour cream, or replace up to half with plain yogurt. Use low-fat or skim milk.
How Kids Can Help
Flatten chicken. Shake bag to coat. Measure spices. Stir sauce.

Italian Green Beans

Prep/Total Time: 15 minutes
Yield: 2 servings

1/2 pound fresh or frozen cut green beans
2 tablespoons water
2 1/4 teaspoons grated Parmesan cheese
2 1/4 teaspoons seasoned bread crumbs
1/4 teaspoon garlic salt
1/8 teaspoon pepper
1 1/2 teaspoons olive oil

Place beans and water in a microwave-safe dish. Cover and microwave on high for 4-5 minutes or until crisp-tender. Meanwhile, in a small bowl, combine the Parmesan cheese, bread crumbs, garlic salt and pepper. Drain beans; drizzle with olive oil. Sprinkle with cheese mixture and toss to coat.

Tips and Tricks
I am not a fan of frozen green beans, but this recipe was very good. In place of garlic salt, I used a shake of garlic powder and a pinch of table salt. I didn't mix the cheese mixture in a separate bowl, just put it straight on the beans to save time and dishes.
Make It Healthier
Omit the garlic salt. Use less olive oil.
How Kids Can Help
Push the buttons on the microwave. Measure ingredients. Toss mixture.

Nutrition Facts
3/4 cup equals 85 calories, 4 g fat (1 g saturated fat), 1 mg cholesterol, 309 mg sodium, 10 g carbohydrate, 4 g fiber, 3 g protein
Diabetic Exchanges
2 vegetable, 1/2 fat

Lemon Risotto With Peas

Prep: 10 minutes
Cook: 30 minutes
Yield: 8 servings

4 to 4 1/2 cups reduced-sodium chicken broth
2 shallots, finely chopped
1 tablespoon butter
1 1/2 cups uncooked arborio rice
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1/3 cup white wine or additional reduced-sodium chicken broth
3 tablespoons lemon juice
1 cup frozen peas, thawed
1/2 cup grated Parmesan cheese
1 1/2 teaspoons grated lemon peel

In a small saucepan, heat broth and keep warm. In a large nonstick skillet, saute shallots in butter for 2-3 minutes or until tender. Add the rice, thyme and pepper; cook and stir for 2-3 minutes. Stir in wine or additional broth and lemon juice. Cook and stir until all the liquid is absorbed.

Stir in heated broth, 1/2 cup at a time, stirring constantly. Allow liquid to absorb fully between additions. Cook just until risotto is creamy and rice is almost tender. Total cooking time is about 20 minutes. Add the peas, Parmesan cheese and lemon peel; cook and stir until heated through. Serve immediately.

Tips and Tricks
I didn't have shallots, so I used chopped onion. This recipe is listed as a side, but I added finely chopped carrot to make it a little heartier and served it as a main dish. You could substitute vegetable broth to make it completely meatless. I used the lesser amount of broth listed, but it will depend on the heat of your stovetop and what kind of rice you use. I also omitted the grated lemon peel because I didn't have any. The texture of this dish makes is perfect to hide vegetables in for picky eaters. My son ate a healthy portion without realizing there were carrots. Also, this dish is best served as soon as it is ready, it does not sit well because it is starchy.
Make It Healthier
Use reduced-fat cheese. Use trans-fat free spread in place of butter.
How Kids Can Help
Measure the ingredients. Older kids can stir the rice.
Miscellaneous
See the suggestions in the recipe for Shrimp 'N' Spinach Risotto for tips on cooking risotto.

Nutrition Facts
1/2 cup equals 207 calories, 3 g fat (2 g saturated fat), 8 mg cholesterol, 440 mg sodium, 35 g carbohydrate, 1 g fiber, 7 g protein
Diabetic Exchanges
2 starch, 1/2 fat

Baked Sweet Onion Rings

This baked version of a favorite fried food is tasty and healthier!

Prep/Total Time: 30 minutes
Yield: 4 servings

1/2 cup egg substitute
2/3 cup dried bread crumbs
1/2 teaspoon salt
1/4 teaspoon pepper
1 sweet onion, sliced and separated into rings

Place egg substitute in a shallow dish. In another shallow dish, combine the bread crumbs, salt and pepper. Dip onion rings into egg, then roll in crumb mixture.

Place on a greased baking sheet. Bake at 425 for 15-18 minutes or until golden brown, turning once.

Tips and Tricks
I omitted the salt and used two eggs, beaten, with a splash of water instead of egg substitute. I put the bread crumbs in a resealable bag and shook the coated onion in batches to apply the crumb mixture. Vidalia onions make this dish very good! Experiment with flavored or seasoned bread crumbs, or different spices.

Make It Healthier

Omit the salt.

How Kids Can Help

Shake the bag to coat onions. Measure dry ingredients.

Nutrition Facts

1 servings equals 66 calories, 1 g fat (trace saturated fat), 0 cholesterol, 312 mg sodium, 12 g carbohydrate, 1 g fiber, 3 g protein

Diabetic Exchanges

1 starch

Turkey Reubens

(pictured with french fries and steamed green beans)

These sandwiches are a twist on the usual Reuben sandwich, and appealing to those who don't like corned beef.

Prep/Total Time: 10 minutes

4 slices pumpernickel or rye bread
2 tablespoons Thousand Island salad dressing
6 ounces sliced deli smoked turkey
1/2 cup sauerkraut, rinsed and well drained
2 slices Swiss cheese
2 teaspoons butter, softened

Spread two slices of bread with salad dressing. Layer with turkey, sauerkraut and cheese; top with remaining bread. Butter the outsides of sandwiches.

In a large skillet, toast sandwiches for 3-4 minutes on each side or until heated through.

Tips and Tricks
I omitted the sauerkraut (I don't like it, but I also forgot to by some for my husband). I also made homemade sauce because we don't keep Thousand Island dressing. Mix mayo, ketchup and yellow mustard with a splash of white vinegar and finely chopped kosher dill pickles until the sauce is the color of Thousand Island. Instead of pan toasting, I used just a tad of butter and put the sandwiches in the broiler for about 5 minutes.
Make It Healthier
Use low-fat or fat-free dressing. Leave off sauerkraut to reduce sodium. Use trans-fat free spread.
How Kids Can Help
Layer the sandwiches
Suggested Sides
french fries, green beans

Crockpot Chicken and Shrimp Alfredo

Prep: 20 minutes (6-7 hours in crockpot)
Yield: 4 servings

1 onion, chopped
3 cloves garlic, minced
1 (16-ounce) bag baby carrots
1 green bell pepper, sliced
3 boneless, skinless chicken breasts, cut into pieces
1 (16-ounce) jar Alfredo sauce
3 tablespoons milk
1 (10-ounce) package frozen fully cooked shrimp, thawed
1/2 cup grated Parmesan cheese
1 (12-ounce) package pasta

In 4-5 quart slow cooker, combine onion, garlic, carrots, bell pepper, and chicken breasts. Pour Alfredo sauce over all. Pour milk into Alfredo sauce jar, close tightly, and shake vigorously to get all of the sauce.
Pour this into the slow cooker. Cover and cook on low for 6-7 hours or until chicken is cooked and vegetables are tender.

Add shrimp to slow cooker. Stir, cover, and cook for 10-15 minutes or until shrimp are hot. Stir in Parmesan cheese and serve over hot cooked pasta.


Tips and Tricks:
I found this recipe on About.com and it really lends itself to variation! I throw in anything and everything I have in the fridge that sounds good at the time including lots of veggies. Its also good without the shrimp which isn't something usually found in my kitchen.

Make it Healthier:
In place of alfredo sauce, use a homemade white sauce with a heart healthy margarine like Smart Balance and skim milk instead of cream.

Crockpot Marinara

Prep: 15 minutes (8-10 hours in crockpot)
Yield: 10-12 servings

2 onions, chopped
8 cloves garlic, minced
4 (14 oz.) cans diced tomatoes with Italian seasoning, undrained
6 oz. can tomato paste
1/2 cup water
2 tsp. dried Italian seasoning

Combine all ingredients in a 3-4 quart crockpot, cover, and cook on low setting for 8-10 hours. Serve sauce over spaghetti. 10-12 servings.

Tips and Tricks:
This is a super easy crock pot marinara sauce. It can be served on spaghetti for a yummy meatless meal or side. I am more inclined to throw a few raw chicken breasts, meatballs, or leftover roast right in with the sauce to simmer & cook all day for a complete main dish in one pot.

Make it Healthier:
Add pureed cooked carrots and diced bell peppers for more veggies. Its already fat-free!

Herbed Tomato Pizza Crust

Prep: 20 minutes + rising
Bake: 25 minutes

1/2 cup whole wheat flour
1 1/2 teaspoons minced fresh parsley or 1/2 teaspoon dried parsley flakes
1 1/2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1 teaspoon active dry yeast
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1/2 cup tomato juice
1 teaspoon olive oil
1 1/2 to 1 3/4 cups all-purpose flour

In a large mixing bowl, combine the first seven ingredients. In a small saucepan, heat the water, tomato juice and oil to 120-130 degrees. Add to dry ingredients; beat until smooth. Stir in enough all-purpose flour to form a soft dough.

Turn onto a lightly floured surface; knead until smooth and elastic, about 5 minutes. Place in a bowl coated with nonstick cooking spray, turning once to coat top. Cover and let rise until doubled, about 45 minutes.

Punch dough down roll into a 12-in circle. Transfer to a 14-in pizza pan coated with nonstick cooking spray; build up edges slightly.

Spread with pizza sauce and top with desired toppings. Bake at 400 for 25-30 minutes or until cheese is melted and edges are lightly browned.

Tips and Tricks
I made the dough in my bread machine instead of kneading by hand. Pay attention to the dough ball as it forms, and add extra water or extra flour as needed. When removing dough from the bread machine, coat hands in olive oil first. It keeps the dough from sticking to your fingers.
Make It Healthier
Choose lots of veggies to top the pizza. I used mushrooms, green pepper, onion and tomato. Use low-sodium tomato juice.
How Kids Can Help
Press buttons on bread machine, or measure ingredients into bowl. Older kids can knead the dough. Add sauce and toppings to crust.

Dilled Fish and Vegetable Packet

Prep: 15 minutes

Bake: 20 minutes

Yield: 4 servings

4 tilapia fillets (4 ounces each)

refrigerated butter-flavored spray

1/2 teaspoon salt, divided

1/4 teaspoon pepper, divided

2 cups fresh snow peas

2 cups fresh baby carrots, halved lengthwise

1 green onion, thinly sliced

2 tablespoons minced fresh dill

2 garlic cloves, minced

1/2 cup white wine or reduced-sodium chicken broth

Place an 18-in x 12-in piece of heavy duty foil on a large baking sheet. Arrange fillets in a single layer on foil; spritz with butter-flavored spray. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper.

Combine the peas, carrots, onion, dill, garlic and remaining salt and pepper; spoon over fish. Drizzle with wine or broth. Top with a second large piece of foil. Bring edges together; crimp to seal, forming a large packet.

Bake at 400 for 20-25 minutes or until fish flakes easily with a fork and vegetables are crisp-tender. Open foil carefully to allow steam to escape.

Tips and Tricks

Use kitchen shears to slice the green onion and fresh dill. I substituted regular green peas for snow peas, and used one garlic clove. In place of butter spray, I used a small dab of Smart Balance spread.

Make It Healthier

Omit the salt.

How Kids Can Help

Spritz butter spray. Add vegetables to pan.

Suggested Sides

baked potatoes

Nutrition Facts

1 fillet with 3/4 cup vegetables equals 178 calories, 2 g fat (1g saturated fat), 55 mg cholesterol, 396 mg sodium, 13 g carbohydrate, 4 g fiber, 24 g protein

Diabetic Exchanges

3 very lean meat, 2 vegetable

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Shrimp and Spinach Risotto

Prep: 20 minutes

Cook: 35 minutes

Yield: 4 servings

3 1/4 to 3 3/4 cups reduced-sodium chicken broth

1 1/2 cups chopped fresh mushrooms

1 small onion, chopped

3 garlic cloves, minced

1 tablespoon butter

1 cup uncooked arborio rice

1 package (6 ounces) fresh baby spinach, coarsely chopped

1 pound cooked medium shrimp, peeled and deveined

1/2 cup shredded Parmesan cheese

1/4 teaspoon pepper

In a small saucepan, heat broth and keep warm. In a large nonstick skillet, saute the mushrooms, onion and garlic in butter until tender, about 3 minutes. Add rice; cook and stir for 2-3 minutes. Carefully stir in 1 cup of heated broth. Cook and stir until all of the liquid is absorbed.

Add remaining broth, 1/2 cup at a time, stirring constantly. Allow liquid to absorb between additions. Cook just until risotto is creamy and rice is almost tender. Total cooking time is about 20 minutes. Add the spinach, shrimp, cheese and pepper; cook and stir until spinach is wilted and shrimp are heated through. Serve immediately.

Tips and Tricks

This was listed as a side dish, but it makes a great main dish as well. Risotto requires some hands on time, but is very easy to make. I used frozen spinach (10 oz package) in place of fresh, and I used less garlic then called for. I also used presliced mushrooms to save time.

Make It Healthier

Rice is naturally sodium, gluten and cholesterol free, with only a trace of fat and no trans fats. Risotto can be as healthy as the ingredients you add to it.

How Kids Can Help

Pour the broth into the pot. Older kids can stir. Use Pampered Chef chopper to chop onion.

Miscellaneous

While arborio is the best rice for making risotto, any medium or short grain rice will work. Do not use long grain rice, it doesn't have the starch content to make the risotto creamy. Also, do not rinse the rice before cooking, because you need the starch the obtain the right texture. Keep the liquid warm. Adding cold liquid to hot rice extends cooking time. To make risotto with whatever you have on hand, follow these steps: saute aromatics (such as herbs or garlic) and add uncooked rice; add warm liquid, a bit at a time, stirring constantly until liquid is absorbed; stir in any of your favorite ingredients, such as cheese, veggies or cooked meats. The final texture should be creamy, but not soupy.

Nutrition Facts

1 1/4 cups equals 405 calories, 8 g fat (4 g saturated fat), 187 mg cholesterol, 906 mg sodium, 47 g carbohydrate, 2 g fiber, 35 g protein

Diabetic Exchanges

4 very lean meat, 2 1/2 starch, 1 vegetable, 1 fat

Hearty Lentil Spaghetti

Prep: 15 minutes
Cook: 70 minutes
Yield: 8 servings

3/4 cup chopped onion
2 garlic cloves, minced
1 tablespoon olive oil
1 1/2 cups dried lentils, rinsed
4 cups vegetable broth
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
1 can (14 1/2 ounces) Italian diced tomatoes
1 can (6 ounces) tomato paste
1 teaspoon white vinegar
1 1/2 teaspoons dried basil
1 12/ teaspoon dried oregano
12 ounces uncooked spaghetti
1/4 cup shredded Parmesan cheese

In a large saucepan coated with nonstick cooking spray, cook onion and garlic in oil until tender. Stir in the lentils, broth, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-30 minutes or until lentils are tender.

Stir in the tomatoes, tomato paste, vinegar, basil and oregano. Return to a boil. Reduce heat; cover and simmer for 4-45 minutes.

Cook spaghetti according to package directions; drain. Serve with lentil sauce. Sprinkle with Parmesan cheese.

Tips and Tricks
Use a food chopper to chop the onions. If garlic cloves are large, or if you do not like a lot of garlic, use only one clove. The tomato paste can be omitted without changing the consistency.
Make It Healthier
Use low-sodium canned tomatoes. Use whole grain or whole wheat spaghetti. Use low-sodium broth.
How Kids Can Help
Measure ingredients. Chop onions. Use garlic press to mince garlic.
Suggested Sides
fresh bread, green salad
Miscellaneous
Lentils are usually found with the dried beans at the grocery store.

Nutrition Facts
3/4 cup sauce with 3/4 cup spaghetti equals 353 calories, 3 g fat (1 g saturated fat), 2 mg cholesterol, 480 mg sodium, 63 g carbohydrate, 14 g fiber, 18 g protein