I use a small amount of sherry with soy sauce. If you don’t have sherry on hand, you can buy it in small bottles or splits in a wine store. Or use unsalted chicken broth instead.

You can use regular sesame oil instead of toasted sesame oil.

If using dried noodles instead of fresh, boil 2 to 3 minutes longer.

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Honey Glazed Stir-Fried Pork

INGREDIENTS

1 tablespoon reduced-sodium soy sauce

1 tablespoon dry sherry

1 tablespoon honey

1/4 teaspoon red pepper flakes

3/4 pound pork tenderloin, sliced into 1/2-inch strips

1/4 pound fresh or steamed Chinese noodles

4 teaspoons toasted sesame oil, divided use

1/4 pound broccoli florets

2 cups sliced onion

2 cups sliced red bell pepper

DIRECTIONS

Place a large pot of water on to boil. In a small bowl, stir together the soy sauce, sherry, honey, and red pepper flakes. Add the pork strips and toss well. Ser aside. When water comes to a boil, add the noodles and boil for 2 minutes. Test to make sure they are soft. Boil another minute, if needed. Remove 2 tablespoons water to a bowl and add 2 teaspoons sesame oil and noodles. Toss well. Drain the noodles and add to the bowl. Toss well, divide in half and place on two dinner plates.

Heat a wok or skillet over high heat. Add the remaining 2 teaspoons sesame oil. Add the pork with the marinade and stir fry for 1 minute. Remove to a plate. Add the broccoli, onion and red bell pepper and stir-fry for 2 minutes return the meat to the wok continue to stir-fry 1 minute. Divide in half and add to the two dinner plates over the noodles.
Yield 2 servings.

Recipe by Linda Gassenheimer

(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” /Tribune News Service

A hint about the curry powder for this dish. The curry powder sold in supermarkets is a blend of about 15 herbs, spices and seeds. This type of powder loses its flavor quickly. If you have curry powder that is more than 6 months old, buy a new one. It will add more flavor to the dish.

You can use 4 crushed garlic cloves instead of 2 teaspoons minced garlic.

You can use chopped sweet onion instead of frozen chopped onion.

A quick way to defrost the peas and onion is to place them in a sieve and run hot tap water over them.

Brown rice can be used instead of basmati.

Curried Coconut Beef

INGREDIENTS

3/4 pound grass-fed tenderloin

2 teaspoons canola oil

1 cup frozen diced onion

2 teaspoons minced garlic

1 tablespoon mild curry powder

1/2 teaspoon ground turmeric

1 cup reduced sodium canned diced tomatoes

1 cup light coconut milk

Salt and freshly ground black pepper

DIRECTIONS

Cut beef into 3/4-to-1-inch pieces. Heat oil in a large nonstick skillet over medium-high heat. Add the beef and brown for about 1 minute turning them over as they brown. Remove to a plate. Add the onion, minced garlic, curry powder and turmeric and saute 1 minute, mixing spices together.

Add tomatoes with their juice. Stir to combine all ingredients. Add the coconut milk and salt and pepper to taste. Mix well for 1 minute. Return beef to the skillet and toss in the sauce 1 minute to warm through. Divide in half and serve over the rice on two dinner plates.

Yield 2 servings.

Recipe by Linda Gassenheimer

Spiced Rice

INGREDIENTS

Microwaveable basmati rice to make 1 1/2 cups

1 teaspoon ground cumin

1 cup frozen peas, defrosted

1 teaspoon canola oil

Salt and freshly ground black pepper

DIRECTIONS

Cook rice according to package instructions. Measure 1 1/2 cups and save any remaining rice for another meal. Add cumin and peas and mix well. Add salt and pepper to taste. Divide in half and place on 2 dinner plates.

Yield 2 servings.

Recipe by Linda Gassenheimer

Tribune News Service

There are a few different ways to warm tortillas. It’s easy to place them in a microwave oven on a plate and covered with a slightly damp paper towel. They can also be warmed in a 200-degree-Fahrenheit oven or in a skillet for 30 seconds. The secret is, once they’re warmed, to keep them wrapped in a napkin or foil.

You can use any type of tortilla.

You can use any type of mushroom.

You can use black or red kidney beans instead of pinto beans.

You can use prepared taco sauce instead of fajita sauce.

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Mushroom Fajitas

INGREDIENTS

2 teaspoons olive oil

1 cup sliced red onion

1 cup sliced red bell pepper

1 cup sliced yellow bell pepper

1 cup sliced mushrooms

1 cup rinsed and drained pinto beans

Salt and freshly ground black pepper

4 8-inch whole wheat tortillas lite

4 tablespoons prepared fajita sauce

1 cup sliced avocado

3 tablespoons reduced-fat sour cream

1/2 cup chopped cilantro

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add the onions and saute for 2 minutes. Add red and yellow bell peppers and continue to saute for 5 minutes, stirring while they saute. Add the mushrooms and continue to saute for 2 minutes. Add the beans and cook for 2 minutes to warm the beans. Add the prepared fajita sauce and toss to combine all ingredients. Remove from heat.

To warm tortillas, place them on a plate, cover with a slightly damp paper towel and place in microwave for 30 seconds. Remove and wrap in a napkin or foil to stay warm.

To serve, place vegetables with beans and sauce in a bowl. Add avocado to another bowl. Add sour cream and cilantro to separate bowls. Set the bowls and wrapped tortillas on the table for each person to fill their own.

Yield 2 servings.

Recipe by Linda Gassenheimer

Tribune News Service

You can use dried linguine instead of fresh. Boil for 8 to 9 minutes.

You can use red or white wine instead of red vermouth.

The quickest way to chop parsley is to snip the leaves with a scissors.

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Scampi-Style Chicken

INGREDIENTS

2 teaspoons olive oil

2 teaspoons butter

1 pound skinless chicken thighs with the bone

4 garlic cloves, crushed

1/2 cup red vermouth

1/4 cup chopped parsley

Salt and freshly ground black pepper

DIRECTIONS

Heat oil and butter in a large nonstick skillet over medium high heat. Add the chicken thighs. Brown one side 5 minutes. Turn over and brown the second side for 5 minutes. Remove to a plate. Add the garlic and saute one minute. Add the vermouth and continue to cook another minute. Return the chicken to the skillet and continue to cook for 5 minutes, turning the chicken over in the sauce as it cooks. A meat thermometer should read 165 degrees. Add parsley, salt and pepper to taste. Serve chicken with the linguine.

Yield 2 servings.

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Linguine with Zucchini Sticks

INGREDIENTS

1/4 pound fresh linguine

2 cups zucchini sticks cut into 2 inches long and 1/4-inch wide

2 teaspoons olive oil

Salt and freshly ground black pepper

DIRECTIONS

Bring a large saucepan filled with water to a boil. Add the linguine and zucchini. Boil 2 minutes. Meanwhile add the olive oil to a large bowl. Add 2 tablespoons of the linguine cooking water and mix well. Drain the linguine and zucchini. Add to the bowl and toss well. Add salt and pepper to taste. Serve with the chicken.
Yield 2 servings.

Recipes by Linda Gassenheimer/Tribune News Service

The snapper takes only a few minutes to saute and then the sauce is spooned on top. After the potatoes and green beans are microwaved, they are finished in the same skillet used to cook the snapper. This gives them a crispy finish.

There are many types of snappers; any will work for this recipe. Whole grain mustard is part of the honey sauce. It’s made with mustard seeds that are ground just enough to form a paste but doesn’t break down all of the seeds. It gives a thick coarse texture to this sauce.

Helpful Hints:

You can use any type of white, flaky fish fillet such as sole or tilapia.

You can use any type of small or baby potato. They should be about 3 to 4 inches.

You can find roasted red peppers in jars in the condiment section of the store.

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Honey Lemon Snapper

INGREDIENTS

2 tablespoons honey

2 tablespoon wholegrain mustard

1 teaspoon lemon zest plus 4 teaspoons lemon juice

3 teaspoons olive oil, divided use

3/4 pound yellowfin snapper

Salt and freshly ground black pepper

DIRECTIONS

Mix honey, wholegrain mustard, lemon zest, lemon juice and 1 teaspoon olive oil together in a microwave safe bowl. Heat a skillet over medium-high heat and add the remaining teaspoon olive oil. Add the snapper skin side down. Cover skillet with a lid. Saute 5 minutes, remove lid and turn snapper over. Return the lid to the skillet and cook for 2 minutes. A meat thermometer should read 130 degrees Fahrenheit.

While the snapper sautes, microwave the sauce on high for 20 seconds or until it is bubbling. Divide the snapper between two dinner plates and spoon the sauce on top. Save the skillet for the potatoes and green beans.

Yield 2 servings.

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Roast Potatoes with Green Beans

INGREDIENTS

1 pound small/baby potatoes

2 tablespoons water

1/2 pound green beans, trimmed and cut into 1-inch pieces, about 1 cup

2 teaspoons olive oil

Salt and freshly ground black pepper

1/2 cup sliced bought roasted red peppers

DIRECTIONS

Wash potatoes; do not peel. Cut them in half and place in a microwave safe bowl with the water. Cover with a plate or plastic wrap and microwave on high for 4 minutes. Potatoes should be soft. Add another minute, if needed. Add green beans to the bowl, cover again and microwave on high for 1 minute. Remove and set aside until the fish has been removed from the skillet.

Add the olive oil to the skillet and place over high heat. Add the potatoes cut side down and green beans. Saute, stirring as they cook, 3 to 4 minutes until the potatoes are golden. Add salt and pepper to taste.

Divide in half and place on plates with the snapper. Spoon roasted red pepper slices over the potatoes and green beans.

Yield 2 servings.

Recipes by Linda Gassenheimer/Tribune News Service

Helpful Hints:

You can use two crushed garlic cloves instead of minced garlic.

You can use two teaspoons ground ginger instead of fresh ginger. Make sure it is less than 6 months old.

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Tandoori Lamb

INGREDIENTS

3/4 pound leg of lamb cubes

1 cup nonfat plain Greek-style yogurt, drained

1/4 cup fresh mint, divided use

1 inch piece fresh ginger, peeled and chopped (2 tablespoons)

2 teaspoons ground coriander

Pinch cayenne pepper

1 teaspoon sugar

2 teaspoons olive oil

2 teaspoons minced garlic

DIRECTIONS

Remove visible fat from lamb. Mix yogurt, 2 tablespoons chopped mint, ginger, coriander, cayenne pepper and sugar together to make a marinade. Divide the marinade in half. Add one half to a separate bowl and set aside. Add the lamb cubes to the remaining half. Stir the lamb to make sure all sides are coated with the marinade. Let marinate for 10 minutes while you make the rice.

After lamb marinates, heat oil over medium-high heat in a nonstick skillet just large enough to hold lamb in one layer. Remove lamb from marinade. Add garlic to the skillet and then the lamb. Brown the lamb for 3 minutes. Turn and brown for 2 minutes.

Lower heat to medium. Spoon reserved half of marinade over lamb. Remove from heat and stir to combine sauce with lamb. Divide lamb in half and spoon into two small bowls. Sprinkle with the remaining 1/2 cup chopped mint on top.

Yield 2 servings.

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Cucumber and Tomato Brown Rice

INGREDIENTS

1 package microwavable brown rice to make 1 1/2 cups rice

1 cup cucumber cubes (about 1/4 to 1/2 inch)

1 cup cherry tomatoes cut in half

1 teaspoon olive oil

Salt and freshly ground black pepper

DIRECTIONS

Cook rice according to package instructions. Measure 1 1/2 cups and set aside the remaining rice for another dinner. Add the olive oil, cucumbers, tomatoes and salt and pepper to taste.

Divide in half and serve with the lamb.

Yield 2 servings.

Recipes by Linda Gassenheimer/Tribune News Service

I like to buy frozen shrimp to have on hand. It’s easy to remove what you need. They take only a few minutes to defrost in a bowl of cold water.

Helpful Hints:

Buy shelled shrimp.

You can use any type of pickles.

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Shrimp Roll

INGREDIENTS

3/4 pound large shrimp, shell and tail removed

1/2 cup sliced celery

1/4 cup sliced scallions

3 tablespoons chopped chives, divided use

1/4 cup reduced fat mayonnaise

1/2 tablespoon lemon juice

Salt and freshly ground black pepper

4 whole wheat hot dog buns

1/2 tablespoon butter

4 large lettuce leaves

12 bread and butter pickle slices

DIRECTIONS

Place shrimp in a saucepan and cover with cold water. Heat the water until it starts to simmer with little bubbles just appearing around the edge of the pot and the water starts to turn white. Remove from heat.

Drain shrimp into a colander or sieve and rinse with cold water. Cut shrimp into 1/2-inch pieces. Mix celery, scallion, half the chives and all the mayonnaise together in a medium size bowl. Add the lemon juice. Add the shrimp to the bowl and mix well.

Spread the cut sides of the hot dog buns with butter and place in a toaster oven or under the broiler for a minute or until they start to turn golden. Fill each bun with a lettuce leaf. Spoon the shrimp salad into the buns. Sprinkle the remaining chives on top. Serve 2 buns per person. Serve the pickle slices on the side.
Yield 2 servings.

.- Recipe by Linda Gassenheimer

Tribune News Service

Helpful Hints:

If you prefer, you can use two skillets and make both quesadillas at the same time.

A quick way to defrost the corn is to place it in a sieve and run hot tap water over them. Squeeze out extra liquid.

Make sure your bottle of dried spice is less than 6 months old.

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Chicken-Mushroom Quesadillas

INGREDIENTS

1/2 pound boneless, skinless chicken breast cutlets (1/2-inch thick)

1/2 teaspoon ground cumin

Olive oil spray

1/4 pound sliced, baby bello mushrooms (about 1 2/3 cups)

2 cups washed, ready-to-eat spinach

Salt and freshly ground black pepper

2 8-inch flour tortillas (1 ounce each)*

1/4 cup shredded, reduced-fat Cheddar cheese (1 ounce)

DIRECTIONS

Sprinkle chicken with ground cumin covering all sides. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add the chicken and mushrooms and saute 3 to 4 minutes or until mushrooms are soft and chicken cooked. Stir in spinach until it wilts, about 1 minute. Add salt and pepper to taste. Remove to a bowl.

Using the same skillet, spray again with olive oil spray and add one tortilla and heat about 1 minute or until bottom is golden. Turn over and spread half the chicken mixture over 1/2 the tortilla. Sprinkle half the shredded cheese over the chicken. Gently fold in half, cover with a lid and saute 1 minute. Remove to a dinner plate and repeat for second tortilla. Makes 2 servings.

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Corn and Black Bean Salad

INGREDIENTS

1 cup frozen corn kernels, defrosted

1 cup drained and rinsed, reduced-sodium canned black beans

2 tablespoons reduced-fat oil and vinegar dressing

Salt and freshly ground black pepper

DIRECTIONS

Place corn and black beans in a bowl. Add dressing and salt and pepper to taste. Toss well. Makes 2 servings.

* Look for light tortillas, 8 to 9 inches in diameter weighing 39 g or 1 1/2-ounces, with 80 calories, 2 g fat, 250 mg sodium per tortilla.

From “Quick and Easy Chicken” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. /Tribune News Service

Tip for making a satay or kebab: Leave about 1 inch between each lamb cube on the skewer so the heat can reach all sides of the meat.

Helpful Hints:

In case you prefer to make your own peanut sauce, I’ve given a recipe below.

You can make the lamb on a stovetop grill or under a broiler. If using a broiler, place the skewers on a sheet pan.

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Thai Lamb Satay

INGREDIENTS

1 teaspoon canola oil

1 tablespoon rice vinegar

1 garlic clove bruised

3/4 pound lamb cubes cut from the leg

1 1/2 cups microwave brown rice

4 cups romaine leaves, torn into bite size pieces

1 cup cucumbers cut into 2-inch cubes

2 tablespoons reduced-fat oil and vinegar dressing

1/4 cup satay peanut sauce (such as Sanjay)

DIRECTIONS

Preheat stovetop grill or broiler. Remove visible fat from the lamb. Mix the canola oil, rice vinegar and garlic together in a bowl.

Add the lamb cubes to marinate. Microwave the rice according to package instructions. Measure 1 1/2 cups and divide between two dinner plates. Reserve any extra rice for another meal. Add the lettuce leaves and cucumber to the dinner plates with the rice.

Remove the lamb from the marinade. Place them on two skewers. Place them on the heated grill for 5 minutes. Turn the skewers over and cook another 3 to 4 minutes. A meat thermometer should read 130-135 degrees Fahrenheit.

Place one skewer on each plate and spoon the peanut sauce over the lamb. Serve an extra sauce on the side. Yield 2 servings.

–  Recipe by Linda Gassenheimer

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Peanut Sauce

INGREDIENTS

2 tablespoons crunchy peanut butter

2 tablespoons low-sodium soy sauce

1 tablespoons rice vinegar

2 tablespoons sugar

1 teaspoons cornstarch

1 tablespoons water

DIRECTIONS

Mix the peanut butter, soy sauce, vinegar and sugar together until smooth. Mix the cornstarch and water together. Add the mixture to the sauce and mix until sauce begins to thicken.

Yield 2 servings.

Tribune News Service

For this quick sandwich supper, I topped thick slices of bread with some deli roast beef and crumbled blue cheese. A watercress salad with its slightly peppery flavor adds a little zing.

Helpful Hints:

You can find roasted beets can be found in the produce section of the market. You can use cherry tomatoes instead.

You can use any type of blue cheese, such as Roquefort.

You can use any type of whole grain bread.

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Roast Beef and Blue Cheese Tartine

INGREDIENTS

4 thick slices whole grain bread

Olive oil spray

4 tablespoons reduced fat mayonnaise

2 tablespoons prepared horseradish

10 ounces lean sliced deli low-sodium roast beef

3/4 cup reduced-fat crumbled blue cheese (2 ounces)

2 cups watercress leaves

1/2 cup roasted beet cut into 1-inch cubes

2 tablespoons reduced-fat oil and vinegar dressing

DIRECTIONS

Spray bread with olive oil spray and toast in a toaster oven or under a broiler. Mix the mayonnaise and horseradish together and spread over the toasted bread. Add the roast beef slices and then the blue cheese. Place two tartines on each of two dinner plates. Add the watercress leaves and beet cubes to each plate. Drizzle the dressing over the watercress leaves.

Yield 2 servings.
– Recipe by Linda Gassenheimer

Tribune News Service

Here are a few tips on selecting and using berries. Strawberries don’t ripen off the vine. Look for bright red ones when buying them. The sweetest raspberries are the darker red ones. Although you won’t be able to tell until you get them home, blueberries should be firm to touch. Look to make sure there is no mold on the berries. They should be washed just before using them.

Helpful Hints:

You can use any type of berries can be used.

You can use any type of salad greens can be used.

If cooked turkey breast isn’t available in the meat case, use cooked turkey breast from the deli.

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Summer Berry and Turkey Salad

INGREDIENTS

4 cups washed-ready-to-eat salad greens

3/4 pound cooked turkey breast

1/2 cucumber washed, skin on, cut into 1-inch cubes (1 cup)

1 cup sliced celery

1 cup fresh strawberries cut in half

1 cup fresh blueberries

1 cup fresh raspberries

1 scallion sliced (about 1/2 cup)

1/2 cup reduced-fat oil and vinegar dressing

DIRECTIONS

Divide salad greens between two dinner plates. Cut turkey breast into strips about 1 to 2-inches each. Add the cucumber and celery to the salad greens, Arrange the turkey strips on top. Hull strawberries and cut them in half and wash and drain them with the blueberries and raspberries. Add the berries to the salad. Sprinkle the scallions on top and drizzle dressing over the salads.

Yield 2 servings.

Recipe by Linda Gassenheimer

(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. /Tribune News Service

Helpful hints

• Look for reduced-sodium ham and smoked turkey breast at the deli counter.
• You can use any type of short cut pasta such as bowtie or penne.

Countdown

• Place water for pasta on to boil.
• Prepare all ingredients.
• Boil pasta.
• Assemble the salad.

Shopping list

To buy:

• 1 container corkscrew pasta
• 1 bottle balsamic vinegar
• 1/4 lb. sliced lean deli ham
• 1/4 lb. sliced reduced-sodium smoked turkey breast
• 1 small container pitted black olives
• 1 can/jar roasted red peppers
• 1 jar pepperoncini
• 1 piece Parmesan cheese
• 1 tomato
• 1 bunch fresh basil

Staples: olive oil, salt and black peppercorns

ANTIPASTO PASTA SALAD

Recipe by Linda Gassenheimer

• 1/4 lb. corkscrew pasta (about 1 1/4 cups)
• 1 1/2 Tbsp. olive oil
• 1/2 Tbsp. balsamic vinegar
• Salt and freshly ground black pepper
• 1/4 lb. sliced lean deli ham, cut into 1/2-inch squares
• 1/4 lb. sliced reduced-sodium smoked turkey breast, cut into 1/2-inch squares
• 1/4 cup black pitted olives, about 6
• 1 cup sliced canned or jar roasted red peppers
• 1/4 cup sliced pepperoncini
• 1 tomato cut into cubes (about 1 cup)
• 1/4 cup grated Parmesan cheese
• 2 Tbsp. fresh basil leaves

Bring large saucepan three quarter filled with water to boiling. Add the pasta and boil 8 minutes. Remove 2 Tbsp. of the pasta water to a large bowl. Add olive oil and balsamic vinegar. Mix well. Drain the pasta and add to the bowl. Add salt and pepper to taste. Add the ham, smoked turkey breast, olives, roasted peppers, pepperoncini and tomatoes. Toss all ingredients together. Divide in half and spoon onto two dinner plates. Sprinkle Parmesan cheese and basil on top.

Yield: 2 servings.

Per serving: 538 calories (31% from fat), 18.4 g fat (4.3 g saturated, 7.9 g monounsaturated), 51 mg cholesterol, 35.8 g protein, 55.1 g carbohydrates, 5.4 g fiber, 889 mg sodium.

I use shallots in the sauce. They are in the onion family but have a milder flavor. They have a teardrop shape and can be found near the onions in the produce department.

You can use arugula or collard greens instead of baby kale.

You can use any type of sweet onion instead of shallots.

You can use any whole grain bread or rolls.

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Pork Scallopini with Mustard Sauce and Sauteed Kale

INGREDIENTS

3/4 pound pork tenderloin

3 teaspoons olive oil, divided use

6 cups baby kale

2 teaspoons balsamic vinegar

1/2 cup sliced shallots

1/4 cup unsalted chicken broth

2 tablespoons Dijon mustard

2 tablespoons heavy cream

1 tablespoon honey

4 slices whole wheat baguette or other rolls

DIRECTIONS

Remove visible fat from the pork. Cut into 3/4-inch slices. Place parchment paper or plastic wrap over the slice and pound the with a meat batt or bottom of a heavy skillet until about 1/2 inch thick. Set aside while you saute the baby kale.

Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the kale and saute until the kale wilts, about 2 minutes. Remove to two dinner plates and drizzle with the balsamic vinegar.

Add the remaining 2 teaspoons olive oil to the same skillet. When the oil is hot, add the pork. Brown 2 minutes. Turn pork over and brown 2 minutes. Remove pork from the skillet to the two dinner plates. A meat thermometer should read 145 degrees Fahrenheit.

Add the shallots to the skillet and saute 1 minute. Add the chicken broth stirring to scrape up the brown bits on the bottom of the skillet. Add the mustard and stir until sauce is smooth. Add the cream and honey and mix well. Spoon sauce over the pork. Serve with French bread.

Yield 2 servings.

Recipe by Linda Gassenheimer/Tribune News Service

Marinated artichoke hearts, meaty mushrooms and fresh tomatoes create a rich sauce that is perfect with the wide pasta. It’s topped off with some freshly grated Parmesan cheese.

Helpful Hints:

You can use large or wide fettucine noodles instead of pappardelle.

You can use any type of mushroom.

You can use 4 crushed garlic cloves instead of minced garlic.

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Pappardelle with Artichoke Hearts and Mushrooms

INGREDIENTS

1/4 pound pappardelle pasta

Olive oil spray

1 cup sliced onion

2 cups jar or can marinated artichoke hearts, drained and cut in half

2 teaspoons minced garlic

2 cups diced tomatoes

2 cups sliced portobello mushrooms

1 tablespoon olive oil

1/4 cup broken walnuts

1 cup fresh basil leaves torn into small pieces

1/4 cup grated Parmesan cheese

Salt and freshly ground black pepper

DIRECTIONS

Place a large saucepan filled with water on to boil for the pasta. When the water boils add the pappardelle and cook 8 to 10 minutes.

Meanwhile, heat a large nonstick skillet over medium-high heat and spray with olive oil spray. Add the onion and cook for 4 to 5 minutes. Add the artichoke hearts, garlic, tomatoes and mushrooms. Continue to cook for 5 minutes stirring as the vegetables saute.

Remove 1/4 cup pasta water to a large bowl and drain pasta when it is finished cooking. Add olive oil to the bowl. Mix well and add the pasta. Add sauce from skillet to the bowl. Add walnuts, basil and salt and pepper to taste. Toss well. Divide between two dinner plates. Sprinkle parmesan cheese on top.

Yield 2 servings

Recipe by Linda Gassenheimer

Tribune News Service

Little, sweet creamer potatoes or new potatoes are a spring crop. They have a short season, from April to June. Look for the very small ones, about 3/4 to 1 inch in diameter, which don’t need a lot of cooking. You can use red or yellow potatoes instead. Cut them into 3/4-inch pieces.

Helpful Hints:

When you buy the salmon, ask for the salmon skin to be removed.

You can use any salmon fillet if wild salmon isn’t available.

You can find toasted sesame oil in the oil sections of the market, or you can use regular sesame oil instead.

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Sheet-Pan Sesame Salmon with Asparagus and New Potatoes

INGREDIENTS

1 pound new potatoes

2 tablespoons water

Olive oil spray

1/4 cup sesame seeds

2 tablespoons lemon juice

3/4 pound wild caught salmon fillet, skin removed

1/2 pound asparagus

Salt and freshly ground black pepper

1 tablespoon toasted sesame oil

2 teaspoons dried dill, optional garnish

DIRECTIONS

Preheat oven to 425 degrees Fahrenheit. Wash potatoes, do not peel, cut them in half. Add to a microwave safe bowl with the water. Cover with a plate or plastic wrap and microwave on high for 4 minutes. Potatoes should be soft, add another minute if needed.

Spray a rimmed sheet pan with olive oil spray. Place sesame seeds on a plate, spoon lemon juice over salmon and add salmon to the plate. Press seeds onto both sides of the salmon. Place salmon on one end of the sheet pan. Remove hard ends from the asparagus and place on the sheet pan next to the salmon.
Place the microwaved potatoes next to the asparagus. Spray the asparagus and potatoes with the olive oil spray. Sprinkle with salt and pepper to taste. Place sheet pan in the oven for 10 minutes.

Turn the oven on to broil. Broil for 2 to 3 minutes. The sesame seeds will start to brown, and potatoes become crisp. Watch to make sure they do not burn. A meat thermometer should read 125 degrees for the salmon and the asparagus and potatoes should be easily pierced with the tip of a knife. Drizzle the sesame oil over the salmon. Divide between two dinner plates. Sprinkle dried dill over the potatoes, if using.
Yield 2 servings.

– Recipe by Linda Gassenheimer

Tribune News Service

The tenderloins are flattened to about 1/4-1/2-inch thick. This can be done with the bottom of a heavy skillet or meat bat. Be careful not to press too hard. The chicken flesh may shred.

You can use boneless, skinless chicken breast instead of tenderloin. Be sure to flatten them to 1/4- to 1/2-inch thick.

You can use any type of mushroom.

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Lemony Chicken Tenderloins

INGREDIENTS

3/4 pound chicken tenderloin

1 tablespoon butter

1 cup sliced mushrooms

2 teaspoons minced garlic

1/2 cup dry white wine

2 tablespoons water

2 teaspoons cornstarch

2 tablespoons lemon juice

2 tablespoons drained capers

2 tablespoons chopped parsley (optional garnish)

2 lemons cut into wedges for garnish

DIRECTIONS

Flatten tenderloins to about 1/4- to 1/2-inch thick with the bottom of a heavy skillet or a meat bat. Heat butter in a large nonstick skillet over medium-high heat. Add the chicken and brown for 2 minutes per side. A meat thermometer should read 165 degrees Fahrenheit. Divide between 2 dinner plates and add the mushrooms and garlic to the skillet. Saute 2 minutes.

Spoon the mushrooms over the chicken. Add the white wine to the skillet, scraping up the brown bits in the bottom of the skillet. Mix the corn starch into the water and add to the skillet. Stir constantly until sauce is thick. Add the lemon juice and capers. Mix well and spoon sauce over chicken. Add parsley on top. Serve lemon wedges on the side.

Yield 2 servings.

Recipe by Linda Gassenheimer/Tribune News Service

I use acini di pepe, a very small round pasta, for the soup. In Italy they use the last bits of pasta left from opened boxes — a great way to use leftover pasta.

You can use canned Great Northern beans instead of cannellini beans.

You can use four crushed garlic cloves instead of minced garlic.

Prosciutto is the Italian name for ham. The recipe calls for smoked deli ham. Ask the deli to make 1/2-inch slices so you can cut them into cubes.

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Pasta Fagioli Con Proscuitto (Pasta and Bean Soup with Ham)

INGREDIENTS

1/2 pound deli smoked ham

1 cup rinsed and drained reduced-sodium cannellini beans

2 cups canned, reduced-sodium diced tomatoes, including their juice

1 cup sliced celery

2 teaspoons minced garlic

2 cups reduced-sodium chicken broth

1 cup water

1/2 cup acini di pepe

1 tablespoon olive oil, divided use

1/2 cup fresh basil

Salt and freshly ground black pepper

4 tablespoons grated Parmesan cheese

DIRECTIONS

Cut ham into 1/2-inch cubes and set aside. Add the beans, canned diced tomatoes with their liquid, celery, garlic, chicken broth and water to a large saucepan. Bring to a boil. Cover with a lid and reduce the heat to medium. Simmer 5 minutes. Remove the cover and add the pasta. Return soup to a boil and cook, uncovered, for about 8 minutes or until pasta is cooked.

Add the ham, olive oil and basil and remove from the heat. Add salt and pepper to taste. Stir well. Divide between two soup bowls and sprinkle Parmesan cheese on top.
Yield 2 servings.

Recipe by Linda Gassenheimer

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” /Tribune News Service

I used 95% lean ground beef. If you prefer lamb, ask the butcher for lamb cubes cut from the leg and cut these into half-inch cubes.

To shorten making the mashed potato topping, I cook the potatoes in the microwave and mash them in a food processor. It saves time and an extra pot to wash. If you don’t have access to a microwave, add the potatoes to a saucepan of cold water, cover with a lid, and boil 10 to 15 minutes, until they are soft.

You can use 6 cloves of garlic instead of minced garlic.

You can use any type of shredded cheese.

The recipe calls for a small amount of tomato paste. Freeze any extra for another meal.

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Shepherd’s Pie

INGREDIENTS

3/4 pound russet or Idaho potatoes

2 tablespoons water

1 tablespoon olive oil

Salt and freshly ground black pepper

2 cups frozen chopped or diced onion

1 cup fat-free, reduced-sodium chicken broth

4 teaspoons minced garlic

3/4 pound 95% lean ground beef

1 tablespoon flour

4 tablespoons tomato paste

2 tablespoons chopped fresh rosemary or 2 teaspoons dried

3 tablespoons Worcestershire sauce

1/4 cup shredded sharp cheddar cheese (1 ounce)

DIRECTIONS

Preheat broiler. Wash potatoes; do not peel. Cut into 1-inch pieces. Place in a large microwave-safe bowl. Add water and cover the bowl with a plate or plastic wrap. Microwave on high 5 minutes. Remove from microwave. Let sit without removing the cover while preparing remaining ingredients.

Mash the potatoes in a food processor or with a potato ricer or sieve. Mix with olive oil and salt and pepper to taste. Set aside.

Heat an 8- or 9-inch skillet that can go from stovetop to broiler, over medium high heat. Add the onion and 1 tablespoon chicken broth. Saute until the onions are soft and golden, 5 minutes. Add more chicken broth if pan becomes dry. Add the garlic and ground beef. Break up beef with the edge of a spoon and saute 1 minute.

Sprinkle flour over top and add the remaining chicken broth, tomato paste and rosemary. Mix well. Simmer 4 to 5 minutes, stirring occasionally, until sauce thickens. Add Worcestershire and salt and pepper to taste. Taste for seasoning adding more Worcestershire if needed. Spread mashed potatoes on top and sprinkle with cheese. Place under the heated broiler for 2 to 3 minutes or until cheese melts.

Yield 2 servings.

Recipe by Linda Gassenheimer

Tribune News Service

Broccoli rabe adds a crisp texture. It’s also called rapini and is closely related to the turnip family.

You can use any short-cut pasta such as bow ties or elbow macaroni instead of orecchiette.

You can substitute vegetable broth for white wine. Add 2 more garlic cloves for extra flavor.

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Orecchiette with Beans and Broccoli Rabe

INGREDIENTS

1/4 pound orecchiette (about 1 1/4 cups)

1/2 pound broccoli rabe, stem cut into 1/2-inch pieces, large heads cut in half

1 tablespoon olive oil

4 crushed garlic cloves

1/2 cup dry white wine

1 cup cannellini beans, rinsed and drained

1 cup cherry tomatoes, cut in half

1/4 cup grated Parmesan cheese

Salt and freshly ground black pepper

DIRECTIONS

Bring a medium-size saucepan 3/4 filled with water to a boil. Add the orecchiette and boil for 9 minutes. Add the broccoli rabe and cook for 2 more minutes. They should be crisp yet tender. Drain in a colander.

Heat olive oil in large skillet and saute garlic 30 seconds without browning the garlic. Stir in wine, beans and tomatoes. Simmer uncovered until reduced 3 to 4 minutes. Add the orecchiette and broccoli rabe to the skillet. Toss to combine all ingredients. Add salt and pepper to taste. Divide between two dinner plates and sprinkle Parmesan cheese on top.
Yield 2 servings.

– Recipe by Linda Gassenheimer

Tribune News Service

You can use any type of quick-cooking steak.

You can boil the potatoes and zucchini in a saucepan instead of cook them in the microwave. Figure about 18 minutes for the potatoes and add the zucchini for another 2 minutes.

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Glazed Steak

INGREDIENTS

3/4 pound grass-fed skirt steak

Olive oil spray

2 tablespoons maple syrup

2 teaspoons balsamic vinegar

2 teaspoons Dijon mustard

Salt and freshly ground black pepper

DIRECTIONS

Whisk maple syrup, balsamic vinegar and mustard together until smooth and set aside. Remove visible fat from meat. Heat a medium-size nonstick skillet over medium-high heat and spray with olive oil spray. Add steak and sauté 3 minutes per side if thin (about 1/2-inch thick) or 4 minutes per side if thicker. A meat thermometer should read 120-130 degrees Fahrenheit for rare, 135-145 for medium. Remove to a cutting board.

Add maple syrup mixture to the skillet and stir for about 1 minute. The sauce will thicken slightly. Remove skillet from the heat. Slice the steak on a diagonal against the grain. Return meat to the skillet and mix with the sauce. Divide between two dinner plates and sprinkle with salt and pepper to taste. Spoon sauce on top. Serve with the Potatoes and Zucchini. Yield 2 servings.

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Sweet Potatoes and Zucchini

INGREDIENTS

3/4 pound sweet potatoes (about 3 1/4 cups)

3/4 pound zucchini, sliced (about 3 cups)

2 tablespoons olive oil

Salt and freshly ground black pepper

DIRECTIONS

Wash potatoes do not peel and cut into 1/2-inch pieces. Wash zucchini and cut into 1/2-inch pieces. Place potatoes in a microwave-safe bowl, cover with a plate or plastic wrap and microwave on high for 2 minutes. Test to make sure they are soft. Add another minute, if needed. Remove and add the zucchini. Cover and microwave on high for 3 more minutes. Combine potatoes and zucchini and toss with olive oil and salt and pepper to taste.
Yield 2 servings.

Recipes by Linda Gassenheimer

Tribune News Service

Hints:

You can use any type of cooked meat.

Use mild or hot salsa. The heat is up to you.

A quick way to slice scallions is to snip them with a scissors.

Flour tortillas are soft and do not need to be warmed to roll them into packets.

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Chimichanga

INGREDIENTS

1/2 pound cooked chicken breast

1/4 cup salsa

2 teaspoons ground cumin

2 scallions, thinly sliced

4, 10-inch whole wheat flour tortillas

1/2 cup shredded Mexican-style cheese (such as colby jack)

1 tablespoon olive oil

1/2 cup reduced-fat sour cream

2 tablespoons chopped cilantro

2 tomatoes, sliced

DIRECTIONS

Coarsely chop chicken breast using a sharp knife or in a food processor. Add the salsa and then add the ground cumin and scallions. Mix well. Place the 4 tortillas on a countertop. Divide the chicken mixture into 4 parts and add each part in a line down the middle of each tortilla. Sprinkle the cheese over the chicken mixture.

For each tortilla, fold in the two sides that are at the end of the line of food. Then fold the other two sides tightly over the filling. This will make a small packet. Place them seam side down. Heat a medium-size skillet over medium high heat and add the oil. When the oil is hot, add the packets seam side down. Cook 3 minutes. Carefully, turn them over and cook another 3 minutes. They should be golden brown and crisp. Cook a minute longer if needed.

Remove to two dinner plates. Place a spoonful of sour cream in the center of each chimichanga and sprinkle cilantro over the sour cream. Arrange sliced tomatoes on the side.

Yield 2 servings.

— Recipe by Linda Gassenheimer

Tribune News Service

A small amount of dry sherry is called for in the chicken recipe. If you don’t have sherry on hand, use an extra teaspoon of soy sauce and rice vinegar and add a teaspoon of sugar to the marinade. You can also buy small bottles or splits of sherry at most liquor stores.

You can use white vinegar diluted with a little water instead of rice vinegar.

For easy stir-frying, place all the prepared ingredients on a cutting board or plate in order of use. You won’t have to look at the recipe once you start to cook.

Make sure your wok is very hot before adding the ingredients. You can use a large skillet instead of a wok.

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Honey Stir-Fried Chicken

INGREDIENTS

2 tablespoons reduced-sodium soy sauce

2 tablespoons rice vinegar

2 tablespoons dry sherry

2 teaspoons minced garlic

1 tablespoon honey

3/4 pound boneless, skinless chicken breast cut into 1/2-inch slices

2 teaspoons sesame oil

1 cup sliced onion

1 cup sliced red bell pepper

2 cups sliced bok choy (white part and leaves)

1 tablespoon cornstarch

1 tablespoon water

DIRECTIONS

Mix soy sauce, vinegar, sherry, garlic and honey together in a bowl. Add chicken and let marinate while you prepare the other ingredients.

Heat a wok or skillet over high heat and add sesame oil. Remove chicken from marinade and reserve liquid. Add chicken to the wok and stir-fry 2 minutes. Remove to a plate. Add onion, red bell pepper and bok choy. Stir-fry 2 minutes. Mix the cornstarch with 1 tablespoon water together and add to reserved marinade. Add marinade and chicken to the wok and stir-fry 2 minutes with the vegetables. Remove from heat.
Yield 2 servings.

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Wok-Flavored Noodles

INGREDIENTS

1/4 pound angel hair spaghetti

2 teaspoons sesame oil

Salt and freshly ground black pepper

DIRECTIONS

Bring a large pot of water to a boil. Add the noodles and cook for 5 minutes. Drain and set aside until needed. When the chicken has been removed from the wok, add the sesame oil and raise the heat to high. Add the noodles. Let them rest for a minute. Toss 2 to 3 minutes. Add salt and pepper to taste. Divide between two plates and add the stir-fried chicken on top.
Yield 2 servings.

Recipes by Linda Gassenheimer/Tribune News Service

For the Quick Potato Salad, I doctored up deli potato salad with some sliced carrots and chopped chives.

You can substitute Old Bay seasoning with some paprika, salt and pepper.

You can use any type of lettuce.

Buy peeled and deveined shrimp.

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Shrimp Sliders

INGREDIENTS

1/4 cup reduced-fat mayonnaise

2 scallions, thinly sliced or chopped

2 teaspoons Dijon mustard

4 whole wheat slider (mini hamburger) rolls

1 tablespoon butter

3 sliced garlic cloves

3/4 pound peeled and deveined shrimp

2 teaspoons Old Bay seasoning

4 lettuce leaves

DIRECTIONS

Mix the mayonnaise, scallions and mustard together in a small bowl and set aside. Open the slider rolls and toast them in a toaster oven or under the broiler. Place 2 rolls each on two dinner plates next to the potato salad.

Heat the butter and garlic in a medium size nonstick skillet for 1 minute. Add the shrimp and saute 3 minutes or until they turn pink. Sprinkle with the Old Bay seasoning. Place a lettuce leaf on the bottom half of the slider rolls.

Divide the shrimp into 4 portions and place on the lettuce leaves. Spread the mayonnaise mixture on the top half of the buns and place them on the shrimp. Yield 2 servings.

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Quick Potato Salad

INGREDIENTS

1 cup deli potato salad

1/4 cup sliced carrots

2 tablespoons chopped chives

DIRECTIONS

Place potato salad in a bowl. Add the celery and chives. Mix well. Yield 2 servings.

Recipes by Linda Gassenheimer/Tribune News Service

Helpful Hints:

Buy shredded cabbage in a bag from the produce section of the market.

You can use any short cut pasta.

You can use any beans such as cannellini or red beans.

Parmesan cheese can be used instead of Pecorino Romano cheese.

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Hearty Vegetable and Bean Soup

INGREDIENTS

3 cups reduced-sodium vegetable broth

3 cups no-salt-added canned diced tomatoes (including their juice)

1 cup sliced onion

1 cup sliced celery

1 cup shredded cabbage

1 cup corkscrew pasta

1 tablespoon prepared horseradish

1 tablespoon balsamic vinegar

2 cups washed, ready-to-eat spinach

1 cup reduced-sodium northern white beans

Salt and freshly ground black pepper

1 tablespoon olive oil

1/2 cup grated Pecorino Romano cheese

Two slices whole grain bread

DIRECTIONS

Bring vegetable broth and tomatoes to a boil in a large saucepan over medium high heat. Add the onion and celery. Cover with a lid, lower heat to medium and cook 5 minutes. And cabbage and pasta and raise the heat to high. Boil uncovered for 8 minutes.

Mix horseradish and vinegar together. Add to the soup with the spinach and beans. Boil 2 minutes. Pasta should be cooked. Add salt and pepper to taste.

Divide between 2 large soup bowls. Drizzle with the olive oil and sprinkle cheese on top. Serve with the whole grain bread.
Serves two.

Recipe by Linda Gassenheimer/Tribune News Service

It’s very easy to flambe. Simply pour the brandy into the skillet with the steak. If using a gas stove, tilt the skillet to catch the flame and turn off the heat. The flame will die down in seconds. If using an electric burner, add a lighted long match to the skillet with the brandy. It’s a good idea to keep a lid by the skillet in case you want to put out the flame.

Serve the steak with a green salad on the side.

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Brandy Flambeed Steak with Garlic Potatoes

INGREDIENTS

Olive oil spray

3/4 pound grass-fed center cut tenderloin fillet steaks

Salt and freshly ground black pepper

1/4 cup brandy

1/2 cup no-salt-added chicken broth

1 tablespoon Dijon mustard

2 tablespoons heavy cream

Salt and freshly ground black pepper

2 tablespoons chopped parsley

DIRECTIONS

Heat a medium-size skillet over medium-high heat. Spray with olive oil spray. Add the steak and sear steak 4 minutes. Turn steak over and sear 4 minutes. Pour the brandy into the skillet. If using a gas stove, carefully tilt the skillet to catch the flame (if using an electric burner, light the brandy with a long match).

Turn off the heat or remove skillet from the burner. The flames will flare up and then subside. If you need to put the flame out, place a lid over the skillet. Continue to cook the steak 2 minutes for 1-inch-thick steak. A meat thermometer should read 130-135 degrees Fahrenheit for medium rare. Cook 2 minutes longer 135-145 degrees for medium. Remove steak to a cutting board to rest. Add the chicken broth and mustard to the skillet. Mix to combine the ingredients into a smooth sauce, about 2 to 3 minutes.

Remove from the heat and stir in the cream. Add salt and pepper to taste. Slice steak and divide the steak between 2 dinner plates and spoon the sauce over the steak. Sprinkle parsley on top.
Yield 2 servings.

Recipe by Linda Gassenheimer

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Sauteed Garlic Potatoes

INGREDIENTS

3/4 pound red potatoes (about 2 cups cubes)

1 tablespoon olive oil

3 medium cloves garlic, crushed

1/4 cup sliced onions

Salt and freshly ground black pepper

DIRECTIONS

Wash potatoes, do not peel and cut into 1/2- to 1-inch cubes. Place them in a microwave-safe bowl and microwave on high 5 minutes. Heat olive oil in the skillet used for the steak. Add the microwaved potatoes, garlic and onion. Toss for 5 minutes over medium heat. Add salt and pepper to taste. Serve with the steak. Yield 2 servings.

Recipe by Linda Gassenheimer

Tribune News Service

The recipe calls for raisins and walnuts. You can use any dried fruits or nuts you have on hand. Just use this recipe as a guide for amounts.

You can use any short cup pasta such as corkscrew, fusilli or butterfly.

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Cheapskate Pasta

INGREDIENTS

1/4 pound rotini (about 1 1/2 cups)

2 teaspoons olive oil

1 sliced garlic clove

1/2 cup chopped walnuts

2 tablespoons raisins

2 large tomatoes, cut into small cubes (about 1/2- to 1-inch cubes, 3 1/2 cups)

1 teaspoon dried oregano

1 tablespoon rinsed capers

4 pitted black olives, cut in half

2 tablespoons chopped parsley, divided use

Salt and freshly ground black pepper

DIRECTIONS

Bring a large saucepan 3/4 filled with water to a boil. Add the rotini and boil 8 minutes or according to package instructions. Meanwhile, heat the oil and garlic in a medium-size skillet over medium-high heat until garlic is golden, about 2 minutes. Add the walnuts and raisins and saute for 2 minutes. Stir the tomatoes into the skillet. Cook for 3 to 4 minutes.

Add the oregano, capers, olives and 1 tablespoon parsley. Remove 1/4 cup of the pasta cooking water and add to the skillet. Drain the pasta, add to the skillet and toss in the sauce. Mix well. Add salt and pepper to taste. Divide between 2 dinner plates and sprinkle the remaining 1 tablespoon of parsley on top.

Yield 2 servings.

Recipe by Linda Gassenheimer/Tribune News Service

Vegetarian Gumbo

INGREDIENTS

Vegetable oil spray

1/4 pound okra, thinly sliced (about 1 1/2 cups)

1 cup diced onion

1 cup diced green bell pepper

1 cup sliced celery

2 teaspoons minced garlic

2 tablespoons canola oil

2 tablespoons flour

1 1/2 cups water

2 teaspoons dried thyme

2 cans low-sodium diced tomatoes with the juice (14-ounce cans, about 3 cups)

1/4 cup frozen corn kernels

1/4 cup frozen lima beans, thawed

1 cup canned pinto beans, rinsed and drained

1 1/2-cups Microwave brown rice

Several drops hot pepper sauce

Salt and freshly ground black pepper

DIRECTIONS

Heat a large nonstick saucepan over medium-high heat and spray with vegetable oil spray. Add okra, onion, bell pepper, celery and garlic. Saute 5 minutes, stirring occasionally. Remove vegetables to a bowl and set aside. Add oil, then flour to the skillet. Blend well and cook slowly until flour is a rich brown color. Add water, little by little, stirring to remove any lumps. Bring to a simmer. Add thyme and canned tomatoes and return vegetables to the pan with the corn, lima beans and pinto beans.

Simmer 5 minutes. While gumbo simmers, make the rice in the microwave. Measure 1 1/2 cups and save any remaining rice for another meal. Add the rice to two large soup bowls. Add several drops of hot sauce to the gumbo soup and salt and pepper to taste. Divide the gumbo between the two soup bowls.

Yield 2 servings.
Recipe by Linda Gessenheimer

Tribune News Service

This is a great recipe for leftover meat and potatoes. Simply add them to a skillet with some diced canned beets and the sauce ingredients from this recipe.

Hints:

You can substitute yellow potato or canned potatoes for red potatoes.

Look for canned beets that are not pickled.

You can find minced garlic in the produce section of the market.

A quick way to chop parsley is to snip the leaves from the stalks with a scissors.

Red Flannel Hash

INGREDIENTS

1 tablespoon canola oil

3/4 pound red bliss potatoes, unpeeled, cut into 1/2-inch cubes (about 2 cups)

1 cup sliced red onion

2 teaspoons minced garlic

2 cups drained canned beets, cut into 1/2-inch pieces (not pickled)

1 tablespoon flour

1 cup fat-free, low-sodium chicken broth*

1 tablespoon Dijon mustard

1/2 pound cooked low-fat deli roast beef, cut into short strips about 1-inch wide

Salt and freshly ground black pepper

1/4 cup chopped fresh parsley

DIRECTIONS

Heat oil in a large nonstick skillet over medium-high heat. Add the potato and onion and sauté 5 minutes. Add the garlic and beets and stir to combine. Stir the flour into the vegetables. Mix the broth and mustard together and add to the skillet. Lower heat to medium and simmer 5 minutes, stirring occasionally. Add the roast beef and salt and pepper to taste for 30 seconds to warm in the skillet. Sprinkle with parsley. Serve on two dinner plates. Makes 2 servings.

From “Delicious One-Pot Dishes” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. /Tribune News Service

The cilantro couscous is made with pearl (sometimes called Israeli) couscous. It’s a larger version of regular couscous. Strictly speaking, true Israeli couscous is slightly smaller than pearl couscous. Either works for this recipe.

Helpful hints

You can use fresh chopped onion instead of frozen.
You can use four crushed garlic cloves instead of minced garlic.
Firmly press the meatballs together.
Make sure the oil is hot in the skillet before adding the meatballs to help them brown.

Moroccan Meatballs

INGREDIENTS

3/4 pound 95% lean ground sirloin

1 cup frozen chopped onion

1 egg

2 teaspoons ground cinnamon

2 teaspoons ground cumin

Salt and freshly ground black pepper

2 teaspoons canola oil

1 14-ounce can low-sodium diced tomatoes with sauce (about 1 1/2 cups)

1 tablespoon tomato paste

2 teaspoons minced garlic

DIRECTIONS

Add ground sirloin, onion, egg, cinnamon, cumin and salt and pepper to taste to a large bowl. Mix all the ingredients together. Roll mixture into meatballs about 2 inches in diameter to make 8 meatballs. Heat canola oil in a medium-size nonstick skillet over medium-high heat. When the oil is very hot, add the meatballs.

Brown them for 2 minutes. While meatballs brown, mix the diced tomatoes with the tomato paste and minced garlic in a small bowl. Gently turn meatballs over and continue to cook 2 minutes. Add the tomato mixture, lower the heat to medium low and simmer 5 minutes. A meat thermometer should read 135 degrees Fahrenheit.
Yield 2 servings.

Cilantro Couscous

INGREDIENTS

3/4 cup water

1/2 cup pearled couscous

2 teaspoons canola oil

1/2 cup fresh cilantro leaves

Salt and freshly ground black pepper

DIRECTIONS

Bring water to a boil in a medium-size saucepan and add couscous, reduce to a simmer and cover with a lid. Cook 8 minutes or until couscous is soft. Remove from heat and let stand 5 minutes. All the water should be absorbed. When ready, add canola oil, cilantro and salt and pepper to taste. Fluff up with a fork and divide between the two plates.
Yield 2 servings.

Recipes by Linda Gassenheimer/Tribune News Service

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INGREDIENTS

Apple Cider Pork

INGREDIENTS

3/4 pound boneless pork loin chops

2 tablespoons flour

1 teaspoon dried rosemary

2 teaspoons olive oil

1 cup sparkling apple cider

1 medium Golden Delicious or Rome apple, cored and sliced

DIRECTIONS

Remove visible fat from pork. Add flour to a plate and dip both sides of the pork into the flour and sprinkle the pork with the dried rosemary. Heat oil in a nonstick skillet over medium-high heat. Brown pork on both sides, about 2 minutes. Add the cider and bring to a simmer. Reduce heat to low and cover with a lid and cook 5-7 minutes. A meat thermometer should read 145 degrees.

Remove the pork to a cutting board. Add the apple slices to the skillet. Raise the heat to high and reduce the liquid by half, about 3 to 4 minutes. Slice pork and divided between two dinner plates. Spoon the sauce and apples on top. Yield 2 servings.

Recipe by Linda Gassenheimer

Charred Sweet Potato

INGREDIENTS

2 sweet potatoes (about 8 ounces each)

1 tablespoon olive oil, divided use

2 thinly sliced scallions (about 1/2 cup)

Salt and freshly ground black pepper

DIRECTIONS

Preheat boiler. Wash potatoes, do not peel, cut in half lengthwise. Place in a microwave oven and cook on high 5 minutes. Remove potatoes and scoop out the pulp into a bowl. Break up the flesh with a fork. Add half the olive oil and scallions. Add salt and pepper to taste. Mix well and place back in the potato skins.

Place potatoes on a baking sheet, cut side up. Brush the potatoes with the remaining olive oil and place under the broiler, 5 inches from the heat, for 3 minutes. Watch to make sure they don’t burn.
Yield 2 servings.

Recipe by Linda Gassenheimer

Tribune News Service