Easy Anabolic Chicken Burritos

Difficulty: EASY
Servings: 8
Nutrition Information
Calories: 450
Protein: 59g; Carbohydrates: 17g
Monosaturated Fat: 4g; Polyunsaturated: 1g;
Saturated: 4g; Fiber: 10g

About This Recipe

---

This basis for this recipe comes from a blog reader, Mike Hulz, former (and most winning) men's basketball coach at Minot State University. Mike's original recipe made 5 servings. Here I have increased the servings to 8; and kicked up the protein by using more chicken and adding cottage cheese and black beans to the filling. I used one 17.5 oz. package of Large Whole Wheat Tortillas (by La Tortilla Factory). I also used one large can RoTel diced tomatoes and green chilies in place of regular diced tomatoes. The RoTel along with the pepper jack cheese provide plenty of heat, so I omitted the jalapeno pepper from Mike's original recipe. With 59 grams of protein, 10 whopping grams of fiber, and a mere 17 grams of carbs, this is a muscle-building, fat-burning powerhouse! Most of all, they'll be back for more. They're that good!

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 1 large Onion (diced)
• 3 Cloves Garlic (pressed)
• 2 teaspoons Cocoa Powder
• 1 teaspoon Ground Cumin
• 1 teaspoon dried Oregano (crushed)
• 1/2 teaspoon Salt
• 1 28 oz. Can RoTel Diced tomaotes and Green Chilis
• 4 oz. Reduced Fat Pepper Jack Cheese (shredded)
• 4 oz. Reduced Fat Marble Jack Cheese (shredded)
• 1 Cup Low Fat Cottage Cheese
• 1 (15.25 oz) Can Black Beans (thoroughly rinsed and drained)
• 1 (3.8 oz) Can Sliced Pitted Black Olives
  
• 3 Lbs. Boneless, Skinless Chicken Breast
• Ground Cumin, Garlic Salt, and Fresh Ground Pepper to taste

Directions

---

Prepare and Grill Chicken
Sprinkle both sides of chicken breasts with garlic salt, ground cumin, and fresh ground pepper to taste.

Grill over medium high heat just until chicken is opaque throughout and juices run clear. Rest chicken breasts at least 15 minutes before dicing or shredding.

Prepare Sauce: Heat EVOO in medium saucepan set over medium heat. Add garlic and onion and saute until translucent. Add cocoa powder, cumin, oregano, salt, and RoTel. Simmer over low heat 15 minutes to infuse flavors.

Prepare Filling: Into a bowl, combine diced or shredded chicken, black beans, cottage cheese, pepper jack cheese, black olives, and about 1/3 of the sauce.

Assemble Burritos: Spray a 9x13 glass baking dish with cooking spray (for easy cleaning later). Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 8 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square package to hold the chicken. Place each seam-side-down in the baking dish, pressing them together to fit.

Spoon the remaining tomato mixture over the top; top with Marble Jack Cheese.

Bake uncovered in a preheated 350 degree F. oven about 45-50 minutes until bubbly. Optionally serve with lowfat sour cream and your favorite fresh salsa from the deli.

Mushroom stuffed Filet of Beef Tenderloin with Rich Morel Demi Glace

Difficulty: Moderate
Servings: 8

Nutrition Information
Calories: 700
Protein: 50g; Carbohydrates: 7g
Saturated Fat: 18g; Monosaturated Fat 24g;
Polyunaturated 3g;

About this recipe

---

Fresh Morel Mushrooms, a spring delicacy add depth and a nutty richness to most any beef dish. Last week, my friend Lauren Manninen (studying Forestry at Michigan Tech) brought me a bag filled with fresh morels. She and her friend were out in the woods near Escanaba, and came home with (I'm told) hundreds of morels. This recipe can be made with any type of fresh mushrooms (shiitake, crimini, button, etc--or a mixture of several types). We teamed this crowd-pleasing entree up with Garlic Smashed Rosemary-Scented Redskins and Easy Grilled Marinated Asparagus.  You can read about the health benefits of Rosemary with grilled meats at another Beef Tenderloin Recipe HERE.   

Ingredients

---

• 8 (8-oz) Beef Tenderloin Filets (preferably barrel cut filets)
• 1.5 - 2 teaspoons Fresh Rosemary Leaves (finely minced)
• 2 Large Cloves Garlic (pressed)
• 1/4 Cup Extra Virgin Olive Oil (EVOO)

Stuffing

• 1/2 Pound Fresh Morel Mushrooms (chopped)
• 4 Shallots (finely minced)
• 1 Clove Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• Salt and Fresh Ground Pepper to Taste
• 1/2 teaspoon dried thyme leaves (crushed)
• 1 Tablespoon Cognac or Brandy

Demi Glace

• 1 32-oz Carton Low Sodium Beef Stock
• 2 Cloves Garlic (smashed with the broad side of a chef's knife)
• 1/2 Pound Fresh Morel Mushrooms (sliced or quartered)
• 1 Shallot (finely minced)
• 1/2 Cup Dry White Wine
• 1/2 Cup Dry Red Wine
• 1 teaspoon Fresh Rosemary Leaves (finely minced)
• Salt and Fresh Ground Pepper to taste
• 2 Tablespoons Cornstarch (dissolved in 1/4 cup cold water)

Directions

---

1. Infuse EVOO: Into a small dish, combine the EVOO and the 2 pressed garlic cloves. Set aside at room temperature for at least 1-hour (the longer the better) to allow the garlic to infuse the olive oil.
   
   
2. Reduce Beef Stock: Into a medium saucepan set over medium-high heat add the beef stock, the two cloves of smashed garlic and a couple of grinds of fresh black pepper. Simmer uncovered until reduced to 1-1/2 cups (about 45 minutes). Remove and discard garlic cloves and set reduction aside. This can be done a day or more ahead (cover and refrigerate), or while preparing stuffing.
   
   
3. Prepare Mushroom stuffing: Into a saute pan set over medium high heat, heat EVOO and add the pressed clove of garlic and shallots. Saute until aromatic and garlic and onion begins to soften. Add the chopped morels, salt, pepper, and thyme. Saute until the mushrooms give up most of their liquid. Add the cognac or brandy and saute until all liquid has evaporated. Remove stuffing to a bowl and set aside.
   
   
4. Stuff and Prepare Filets: Using a small sharp knife, cut a 2-3 inch wide, by 2-3 inch deep slit into the side of each filet making a pocket. Stuff the filets with 2-3 teaspoons of the morel stuffing and secure opening with a toothpick. If you have leftover stuffing, it can be used in the demi glace. Brush both sides of the filets with HALF of the garlic infused EVOO from step 1 above. Include some of the garlic bits as well. Season both sides of steaks with salt and fresh ground pepper and the minced rosemary.
   
   
5. Preheat BBQ grill to medium-high.
   
   
6. Prepare Demi Glace: Into a medium saute pan set over medium-high heat, add the remaining infused EVOO and garlic bits from step 1 above, and heat until aromatic and garlic begins to sizzle. Add the sliced morels and shallot, season lightly with salt and fresh ground pepper and the teaspoon of minced rosemary leaves. Saute until the mushrooms begin to give up their liquid. Add both wines and reserved beef stock reduction. Boil and reduce 5 minutes. Stir in the cornstarch mixture, and whisk until sauce is rich and satiny. Reduce heat to ultra low and keep sauce hot until ready to plate.
   
   
7. Grill filets over medium high heat (about 4 minutes per side for medium rare). Steaks are medium rare when you first begin to see a pearling of juices form on the surface of the steak. Remove steaks to a platter and tent with foil. Rest 5-7 minutes before plating. Serve with a generous ladle of the morel demi glace.

Warm Chicken Caprese Spinach Salad

Difficulty: SUPER EASY and FAST
Servings: 4

Nutrition Information:
Calories: 471

Protein: 44g

Carbohydrates: 41g (all clean); Fiber: 10g!
Monosaturated Fat 8g; Saturated Fat 4g;
Polyunsaturated Fat 2g




About This Recipe

---

This warm entree salad is an Italian taste treat--flavored with tomatoes, basil, and balsamic vinegar.  It's not only high in protein and low in calories and fat, it packs 10 whopping grams of dietary fiber.  Moreover, it has no starch, so it's a perfect quick and easy supper for anyone who is insulin resistant or diabetic.  Best of all, the taste is fantastic!

Ingredients

---

• 4 Boneless Chicken Breast Halves
• Montreal Chicken Seasoning
• 2 Tablespoons Extra Virgin Olive Oil (EVOO) divided
• 3 Cloves Garlic
• 2 Baskets Red Grape Tomatoes (or 1 Basket Red and 1 Basket Yellow)
• 1 (6 oz) Bag Baby Spinach Leaves
• 1 (6 oz) Can Medium Ripe Black Olives (halved)
• 1 (15.5 oz) Can Great Northern Beans (thoroughly rinsed and drained)
• 2 (1 oz) Packages Fresh Basil (minced)
• 1/2 Cup Minced Italian Parsley
• 4 Tablespoons Balsamic Vinegar
• 1/2 teaspoon each Salt and Freshly Ground Black Pepper (or to taste)
• 1/2 Cup Parmesan Cheese (shredded or grated)

Directions

---

1. Sprinkle Montreal Chicken seasoning on both sides of chicken breasts.
   
   
2. Add 1 Tablespoon EVOO to a medium saute pan set over medium heat. Add the chicken breasts and saute about 10 minutes, turning once, until internal temperature is 165 degrees F. Transfer to a platter and tent with foil.
   
   
3. In the same pan, add the second tablespoon EVOO and the pressed garlic, stir until aromatic. Add the Tomatoes, Beans, Black Olives, and salt and pepper. Saute 4-5 minutes and add the Balsamic vinegar. Remove from heat and stir in minced basil and parsley.
   
   
4. Divide spinach leaves among 4 dinner plates.
   
   
5. Slice chicken breasts on the bias and top each spinach bed with 1/4 of the chicken.
   
   
6. Ladle the hot tomato/balsamic mixture over the chicken and garnish generously with Parmesan cheese.

Easy Oven Sweet Potato Fries

Difficulty:  EASY
Servings: 4-6

Nutrition Information
Calories: 173
Monosaturated Fat: 6.7g; Polyunsaturated Fat: 1.5g; Saturated Fat: 1.4g
Carbohydrates: 21.6; Fiber: 3g; Protein 1.5g



About This Recipe

---

Holy Beta Carotene, Batman! This recipe is rich in beta carotene, with each serving containing 348% of the RDA of Vitamin A.  Moreover, they are high in fiber, low in saturated fat, and contain a healthy portion of monosaturated and polyunsaturated fat.  Most of all they are tasty and very easy to make in a conventional oven.  Who says French Fries are bad for you?

Ingredients

---

• 2-3 Pounds Sweet Potatoes (peeled and cut into fries)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 1-1/2 to 2 teaspoons Garlic Salt
• 3/4 to 1 teaspoon Freshly Ground Black Pepper

Directions

---

1. Slice potatoes lengthwise into thick slices, and then slice each slice into strips. Cut the long strips in half crosswise.
   
   
   
2. Place sweet potato strips into a large bowl, and drizzle with just enough EVOO to evenly, but liberally coat the fries.
   
   
3. Season with half the garlic salt and pepper, toss, season with remaining garlic salt and pepper and toss again.
   
   
4. Arrange fries IN A SINGLE LAYER on a baking sheet lined with either foil or a silicone baking mat. Do not lay them in more than a single layer, or they will steam in the oven instead of frying and you'll end up with mushy fries. Use two lined baking sheets if necessary.
   
   
   
   
   
   
5. Roast fries in a preheated 375 degree F. oven for 45 minutes to 1 hour, turning once halfway through roasting.

Low Fat Fettuccine Alfredo with Grilled Chicken

Difficulty: EASY
Servings: 6

Nutrition Information For Sauce and Chicken (excluding pasta)
Calories: 329
Sat fat: 5g; polyunsaturated 1.5g; monosaturated 7g
Protein 37g; Carbohydrates 10g
Nutrition information for pasta varies by brand (see package for details)

About this Recipe

---

I was challenged by FoodieMama to create an Alfredo Sauce that trumped the taste and texture of her traditional high fat, heavy whipping cream and butter version.  Once again, the competitive Anabolic Gourmet rose to the challenge and created yet another crowd pleaser that is both low fat and tasty! Alfredo sauce is very easy and takes only minutes to prepare. This recipe uses fresh garlic, extra virgin olive oil, and fat-free half and half. The taste and texture is awesome, and no one would ever guess that this dish is low fat.  The seasoning for the chicken very much compliments the Alfredo Sauce.

Ingredients

---

Chicken

• 6 medium (about 6 oz. each) Boneless, Skinless, Chicken Breast Halves
• 4 Cloves Garlic, peeled and smashed with the broad side of a chef's knife
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• Salt and freshly-ground Black Pepper to taste

Alfredo Sauce

• 4 Cloves Garlic, pressed
• 3 Tablespoons Extra Virgin Olive Oil
• 2 Tablespoons All Purpose Flour
• 2 Cups Fat-Free Half and Half
• 1/2 Cup Skim Milk
• 1 Cup Grated Parmesan Cheese
• 1/4 teaspoon Ground nutmeg
• Freshly grated black pepper to taste

• 1 Pound Barilla Plus Multigrain Fettuccine or Bow Tie Pasta (For the ultimate in taste and nutritional value, try your hand at Body Builders' High Protein Fettuccine)
• Shredded Parmesan Cheese for garnish

Directions

---

1. Make spice mixture for chicken: Combine cinnamon, ginger, cloves, and nutmeg in a small cup and stir to thoroughly combine.
   
2. Prepare Chicken: If chicken breasts are thick, flatten them some by pounding, rough side up, between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves. Generously season both sides of chicken breasts with salt and freshly-ground pepper.  Last, lightly sprinkle both sides of each chicken breast with about 1/2 teaspoon of the spice mixture. Cover with plastic wrap and refrigerate until ready to grill.
   
3. Grill chicken just until juices run clear and chicken is completely opaque. Do not over-cook or the chicken will be dry. Rest chicken breasts for 10 minutes and thinly slice on an angle.
   
4. Prepare Alfredo Sauce: Into a medium saucepan set over medium heat, combine olive oil and pressed garlic. Saute until garlic bits are slightly softened (about 3 minutes). Add the flour and cook 3 minutes whisking constantly. Add the fat free half and half, plus the skim milk and bring just to a boil. Whisk in remaining ingredients and keep sauce warm until ready to serve.
   
5. Cook pasta according to package directions, and thoroughly drain.
   
6. Toss pasta with about 3/4 of the Alfredo sauce, divide pasta among 6 pasta bowls, top with sliced chicken, and drizzle with remaining sauce. Optionally garnish with additional shredded Parmesan cheese.

Best Ever Spaghetti and Meatballs

Best Spaghetti and Meatballs

Difficulty: EASY
Servings: 8

Nutrition Information--excluding pasta
Calories: 452
Protein: 33g
Carbohydrates: 28g; Fiber 6g
Fat: mono 6g; poly 1g; sat 9g
(See pasta package for Nutrition Information)



About this Recipe

---

Everyone loves good old-fashioned spaghetti and meatballs. These meatballs have a flavor similar to my Northern Italian Stuffed Pasta Shells and our family's homemade meat ravioli (recipe coming soon). For a quick after-work meal, cook this in your slow cooker--pair it up with a nice salad and maybe some whole-grain garlic bread, and you're good to go!

Ingredients

---

Meatballs

• 1 Pound Ground Pork
• 1 Pound Ground Sirloin
• 1/2 Cup Parmesan Cheese
• 1/2 Cup Italian Seasoned Bread Crumbs
• 4 Cloves Garlic (pressed or finely minced)
• 3 Large Eggs
• 1-1/2 teaspoons Italian Seasoning
• 1/2 teaspoon Dried Oregano
• 1/4 teaspoon Ground Cloves
• 1 teaspoon Ground Nutmeg
• 1 teaspoon Salt
• 1/2 teaspoon Freshly Ground Black Pepper
• 1/4 Cup PACKED Minced Fresh Parsley

Sauce

• 5 Cloves Garlic (pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 2 teaspoons Salt
• 1 teaspoon Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 teaspoon Dried Oregano (crushed)
• 2 Dried Bay Leaves
• 1/4 Cup Dry Red Wine
• 1-1/2 Tablespoons Worcestershire Sauce
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)

• 1 Pound (about 1.25 14.5 oz boxes) Barilla Plus Pasta (comes in a yellow box).  Or try your hand at HOMEMADE HIGH PROTEIN NOODLES <--recipe here

Directions

---

1. Make Meatballs: Preheat oven to 425 degrees F. Using clean hands, thoroughly mix together all the meatball ingredients in a medium bowl. Form mixture into 24 balls and place on a foil-lined baking sheet. Bake 15 minutes until meatballs are nicely browned on the outside.
   
   

   

   Mix all Meatball Ingredients Together in a Medium Bowl

   

   Form Meat Mixture into 24 Balls
   Brown at 425 degrees F. for 15 Minutes

   
   
2. Make Sauce: Into a medium mixing bowl, stir together all sauce ingredients until thoroughly incorporated.
   
   
3. Cook Sauce and Meatballs:
   Method 1:  Place browned meatballs into a 5 qt. or larger dutch oven with cover, pour the sauce over, cover and bake at 325 degrees F for 2-1/2 hours.
   
   Method 2:  Place browned meatballs into a large slow cooker, pour the sauce over, cover, and cook at low setting for 6-8 hours.
   
   
4. Prepare one pound pasta according to package directions. Divide pasta among 8 pasta bowls, top with a generous ladle of sauce, and 3 meatballs. Garnish with freshly-grated Parmesano Reggiano Cheese.

Grilled Prawns, Mediterranean Style

Grilled Butterflied Prawns, Mediterranean Style

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories 390
Protein: 47g; Carbohydrates 4g.
Fat:  mono 8g; poly 3; saturated 3
Fiber: 0.5g







About This Recipe

---

I used Freshwater Prawns which are farm-raised (mostly in China) and imported.  They are readily available year round, but you can use any variety of very large (8-12 per pound) shrimp. To retain their full flavor, marinate and grill the shrimp with the SHELL ON. For more even cooking and to allow the marinade to better penetrate the prawns, I butterfly them as shown. We prefer these with drawn garlic butter (I use 75% lightly-salted butter to 25% extra virgin olive oil infused with 3 cloves of pressed garlic).

Mediterranean Style Grilled Prawns,
Grilled Marinated Asparagus, recipe here and Quinoa Pilaf, recipe here.

Ingredients

---

• 2 Pounds Large (8-12 per lb.) Raw Freshwater Prawns SHELL ON

Marinade

• 4 Cloves Garlic (pressed)
• 1/4 Cup Extra Virgin Olive Oil
• 2 Tablespoons Red Wine Vinegar
• 1 teaspoon Prepared Horseradish
• 1/2 teaspoon Salt
• 1 Pinch Red Pepper Flakes
• 2 Tablespoons Tomato Paste
• 1/2 Ounce (1/2 of a 1-oz pkg) Fresh Basil (minced)
• 1/4 Cup Dry White Wine or Vermouth

Drawn Garlic Butter (Optional)

• 3 Cloves Garlic Pressed
• 6 Tablespoons Lightly Salted Butter
• 2 Tablespoons Extra Virgin Olive Oil (EVOO)

Directions

---

1. Prep Garlic Butter if using: In a small microwave-safe bowl, microwave garlic, butter, and EVOO until butter is melted. Stir and set aside to infuse until ready to serve shrimp. Rewarm at serving time.
   
   
2. Butterfly Prawns: Using a paring knife, cut each prawn through the back about 3/4 of the way through the body. Turn the prawns over and press down as shown to create butterfly.
   
   
   
   
   
3. In a small bowl whisk together all marinade ingredients.
   
   
4. Place butterflied prawns and marinade into a zip top bag and refrigerate at least 4 hours (up to 24 hours), turning bag occasionally to evenly distribute marinade.
   
   
5. Preheat BBQ to medium-high and grill prawns flesh-side down just until the shells begin to turn orange (about 2-3 minutes).
   
   
   
   
   
   
6. Turn prawns shell side down, and continue grilling about 1-2 more minutes just until the flesh is opaque. DO NOT OVER COOK.
   

Kickazz Lowfat Anabolic Beef Stroganoff

Lowfat Beef Stroganoff

Difficulty: EASY
Servings: 6 very generous servings

Nutrition Information
Calories: 835
Carbohydrates:33g, Protein: 65g
Fat: 34g; Fiber 5g




About This Recipe

---

Beef Stroganoff is ordinarily one of those high-fat, high-caloric meals over which your doctor will cringe. This recipe however, reduces the fat substantially by replacing sour cream and/or heavy cream with nonfat Greek yogurt and lowfat cottage cheese. Compared to "Tyler's Ultimate Beef Stroganoff" (Foodnetwork.com), this recipe has half the calories, and less than 1/3 of the fat. Moreover, the addition of Rosemary and Thyme, garlic, and horseradish kicks up the cancer-preventive substances in this dish.

The nutrition information listed above is based on the use of Body Builders' High Protein Noodles (see below for the recipe). If you use store-bought egg noodles, it will likely reduce the protein and increase the carbohydrates, and may reduce the fat and calories. Consult the package label for details.

This recipe contains Rosemary which (either fresh, dried, or in extract form) when added to meats prior to cooking, significantly reduces the amount of heterocyclic amines (HCAs)--the cancer-causing chemicals that form when meats are heated to high temperatures. Rosemary is a source of two powerful antioxidants called rosmarinic acid and carnosic acid which are the components responsible for reducing HCAs from forming when meat is heated.

The horseradish in this dish is a rich source of Glucosinolates. A study from the University of Illinois shows that horseradish has substantial quantities of glucosinolates, compounds that have been shown to increase human resistance to cancer. "Glucosinolates increase the liver's ability to detoxify carcinogens and they may actually suppress the growth of existing cancerous tumors," said Mosbah Kushad, U of I associate professor of foodcrop systems. "And our analysis of various horseradish varieties shows they are a rich source of these compounds." Horseradish has approximately 10 times more glucosinolates than Broccoli, the next richest source.

Ingredients

---

Sauce

• 1 Cup Lowfat Cottage Cheese
• 3/4 Cup Nonfat Greek Yogurt
• 1 Clove Garlic Pressed or finely minced
• 1 Tablespoon Dijon Mustard
• 2 teaspoons Prepared Horseradish
• 1 Tablespoon Lemon Juice
• 1-1/2 Tablespoons Worcestershire Sauce
• 1/2 teaspoon each Salt and Pepper
  
  

• 3 Tablespoons Extra Virgin Olive Oil (EVOO)
• 2 Pounds Beef Tenderloin, cut into 3-4 ounce Medallions
• 2 Tablespoons All Purpose Flour
• 2 Cloves Garlic, pressed or finely minced
• 2 teaspoons Finely-minced Fresh Rosemary Leaves (or 1 tsp. dried)
• 2 teaspoons Finely-minced Fresh Thyme Leaves (or 1 tsp. dried)
• 1 Medium Onion, Sliced Thin and Separated
• 8 Ounces Baby Bella (Crimini) Mushrooms, sliced or quartered
• 8 Ounces Button Mushrooms, sliced or quartered
• 1-1/3 Cups Low Sodium Beef Stock
• 1/4 Cup Cognac or Brandy
• Salt and Pepper to Taste
• Minced Flat Leaf Parsley for Garnish
• 1 Pound Egg Noodles, or try your hand at making Bodybuilders' High Protein Fettuccine

Directions

---

1. Prepare Sauce: Into a small food processor or blender, combine all sauce ingredients and process until completely smooth. Set aside.
   
   
2. Bring a large pot of salted water to a boil.
   
   
3. Slice the beef tenderloin into 3-4 ounce medallions, season with salt and pepper and cut into 2" long strips. Dredge in flour. I use a ziploc bag for this--place the flour in the bag, add the beef, zip and shake.
   
   
4. Into a dutch oven set over medium high heat, heat 2 tablespoons of EVOO and add the garlic, rosemary and thyme and heat 30 seconds until fragrant. Add the beef and saute 4-5 minutes or so, just until the meat juices appear. DO NOT OVERCOOK. Remove the beef strips and set aside.
   
   
5. Add the 3rd tablespoon of EVOO to the dutch oven, followed by the onions and mushrooms. Lighly season with salt and pepper. Saute for 30-60 seconds, and add the cognac or brandy, plus half of the beef stock. Deglaze the pan, scraping up any browned bits. Add the remaining beef stock and reduce liquid by half (about 10 minutes) until sauce is slightly thickened.
   
   
6. While the mushroom mixture is reducing, drop your pasta into the water and cook until al dente.
   
   
7. When the mushroom sauce is reduced, return the beef strips to the sauce and stir until heated through. Add the cream sauce from step one, taste and add more salt and pepper if needed.
   
   
8. Serve atop a bed of noodles and garnish with minced flat leaf parsley.
   
   
   

Mediterranean Stir-Fried Shrimp on Quinoa Pilaf

Mediterranean Shrimp on Quinoa

Difficulty: EASY
Servings: 6

Nutrition Information
Calories 490
Carbohydrates 47g; Protein 43g
Fat 10g; Fiber 7g




About this Recipe

---

Easy to make and huge on flavor, this nutrition powerhouse is loaded with "good for you" ingredients. Quinoa (pronounced KEEN-wah) is the most nutritious of all grains--it's high in fiber, a good source of iron and has all 8 essential amino acids. Moreover, it has a very LOW glycemic index so it's a great rice substitute for folks with blood sugar issues. Basil is a rich source of antioxidants--gram per gram it has more antioxidant content than dark chocolate, blackberries, strawberries or blueberries. Basil has also been shown to have several compounds which work together to prevent cancer. In several laboratory studies, GARLIC has also been shown to block the growth of cancer cells. A study of nearly 42,000 women conducted at University of Minnesota School of Public Health, found those who ate more than one serving of garlic (1 fresh clove or 1 shake of powder) per week were 35% less likely to get colon cancer than those who ate none. You can make this one-dish meal in less than 30 minutes, and the whole family will love it.

Ingredients

---

Quinoa Pilaf

• 1-1/2 Cups Quinoa (I used Bob's Red Mill Oraganic, which is pre-rinsed)
• 1/2 Cup Minced Onion
• 1 Cup Fresh Button Mushrooms (diced)--remainder of 8-oz. package used in stir fry.
• 2 Cloves Garlic (pressed)
• 1 Tablespoon Extra Virgin Olive Oil (EVOO)
• 3 Cups Low Sodium Chicken or Vegetable Stock
• Salt and Pepper to Taste

Shrimp Stir Fry

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 2 Pounds Large Raw Shrimp (25 or so per lb)
• 5 Cloves Garlic (pressed)
• 1/4 teaspoon Dried Red Pepper Flakes
• 1 Tablespoon Fresh Thyme Leaves finely minced (or 1 teaspoon dried)
• 1 Cup Dry White Wine (or vermouth)
• Remaining Mushrooms from an 8-oz package (one cup of which was used in Quinoa)
• 1 (1-ounce) Package Fresh Basil (minced)
• 1 (28-ounce) Can Petite Diced Tomatoes (drained, liquid discarded)
• 1 (2.25-ounce) Can Sliced Black Olives
• 1 (9-ounce) Bag Fresh Baby Spinach Leaves
• Shredded Parmesan Cheese to taste

Directions

---

Prepare Quinoa Pilaf:

• Into a medium sauce pan, saute the onion, garlic, mushrooms, salt and pepper in the EVOO until softened (about 5 mins). Add the stock and quinoa. Cover and simmer over medium-low heat for 15-20 minutes.

Meanwhile, Prepare the shrimp stir Fry:

1. Into a large deep saute pan or dutch oven set over medium-high heat, quickly seer the shrimp in 2 Tablespoons EVOO until they just turn pink, turning once. Season lightly with salt and pepper while cooking. Remove shrimp from the pan, leaving olive oil behind.
   
2. Add the garlic, red pepper flakes, minced thyme, and mushrooms to the remaining EVOO, stir until fragrant (about 30 seconds). . .Add the white wine and boil until reduced by half--about 7 minutes. Add the drained tomatoes and reduce another 3 minutes.
   
3. Add minced basil, black olives, and reserved shrimp. Heat for 30-60 seconds until shrimp are heated through. Fold in the bag of baby spinach until wilted (another 30-60 seconds).
   
4. Serve over a bed of quinoa pilaf with plenty of the flavorful juice. Garnish with a small handful of shredded Parmesan cheese.

Light and Lively Mediterranean Seafood Pasta--Low Carb

Difficulty: EASY
Servings:  6 generous
Nutrition Information
Calories: 411
Fat: 15g; Carbohydrates 19g; Protein 50g
Fiber:  6g

Ingredients

---

• 3 Tablespoons Extra Virgin Olive Oil
• 1 Pound Medium-sized Raw Shrimp (peeled and deveined)
• 1 Pound Frozen Bay Scallops (thawed and drained)
• 1 (10 ounce) Can Baby Clams (Drained--Juice Reserved)
• 8 Ounces Fresh Button Mushrooms (sliced or quartered)
• 6 Cloves Garlic (pressed or finely minced)
• 1 Bunch Green Onions, Halved lengthwise, then cut on the bias into 2" long strips
• 1 Pint Cherry or Grape Tomatoes Halved
• 1 (14 ounce) Can Artichoke Hearts (quartered)
• 4.5 Ounces Fresh Baby Spinach (1/2 of a 9 oz. bag), coarsely chopped
• 1 Cup Dry White Wine
• Juice of 1-1/2 Lemons
• 1-1/2 Tablespoons Cornstarch
• 1-1/2 Tablespoons Fresh Thyme Leaves (minced) or 1-1/2 teaspoons dried
• 1 Tablespoon Fresh Oregano Leaves (minced) or 1 teaspoon dried
• Salt and Fresh Ground Pepper to taste
• 1/2 teaspoon Red Pepper Flakes
• 1 (13.25 oz) Box Dreamfield's Angel Hair Pasta (reduced carb pasta)
• 1 (6 oz) Bag Shredded Asiago Cheese (or more to taste--I like more)
• 1/3 Cup Minced Italian Parsley

Directions

---

1. In a 2-cup glass measuring cup, combine the white wine, lemon juice, reserved clam juice, and cornstarch. Set aside.
   
   
2. Bring a pot of salted water to a boil.
   
   
3. Into a large deep sauté pan or dutch oven, sauté the mushrooms in olive oil over medium-high heat until mushrooms give up most of their liquid.
   
   
4. Add shrimp, scallops, clams, and garlic and sauté just a couple minutes until shrimp begin to turn pink.
   
   
5. Add onions, artichoke hearts, tomatoes, thyme, oregano, salt, and pepper, and red pepper flakes. Sauté a couple more minutes until onions begin to soften.
   
   
6. At this point drop your pasta into the boiling water. It only takes 5 minutes.
   
   
7. Stir the wine mixture and add to the sauté. Bring to a boil, and cook until sauce is just slightly thickened (about 2 minutes). Shut off the heat, and stir in the chopped spinach and half of the Asiago Cheese.
   
   
8. Drain the pasta and return to the pot. Stir in the sauté mixture to completely coat noodles with the sauce. Add most of the minced parsley, reserving just a little for garnish.
   
   
9. Divide seafood pasta among 6 shallow pasta bowls. Garnish with remaining Asiago cheese and parsley.

Northern Italian Stuffed Pasta Shells

Difficulty: EASY
Servings: 12
Nutrition Information
Calories: 590
Protein 52g; Carbohydrates 50g; Fiber 5g
Fat: Sat 10g; Polyunsaturated 0.2g; Monosaturated 2g

About This Recipe

---

Loaded with flavor, age-defying lycopene, and antioxidant-rich herbs, this dish is a favorite of young and old alike.  Note from the nutritional information that these shells are almost a perfect 40/40/20 split between Protein, Carbs and Fat. The recipe makes two (9x13) baking pans, each with 6 generous servings. Filled unbaked shells can be frozen for up to a month. I always make two pans and freeze one for a later date if not entertaining a crowd.

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil
• 3 (10 oz.) Packages Frozen Chopped Spinach (thawed, and squeezed dry)
• 3 Pounds Ground Round (the leanest you can find)
• 1 (8 oz.) Package LIGHT Cream Cheese (Neufchatel)
• 1 (24 oz.) Carton Lowfat Cottage Cheese
• 2 Large Onions Diced
• 4 Large Garlic Cloves (finely minced or pressed)
• 3 teaspoons Italian Seasoning
• 2 teaspoons Ground Nutmeg
• 1/2 teaspoon Ground Cloves
• Salt and Fresh Ground Pepper to taste
• 2 (5 oz.) Packages Shredded Parmesan Cheese (or 10 oz. of Grated Parmesan Cheese)
• 3 Large Eggs
• 1-1/2 (12 oz.) Packages Jumbo Pasta Shells
• 6 Cups of Your Favorite Bottled Meatless Tomato Pasta Sauce (I like Classico, Tomato Basil--see Amazon link below)

Directions

---

1. In a dutch oven set over medium heat, saute onions and garlic in the EVOO until translucent. Remove to a bowl and set aside.
   
2. In the same pan, brown the ground round, breaking it up with a fork. Drain off any fat. Reduce heat to medium-low.
   
3. To the beef, add the spices, salt and pepper to taste, and mix thoroughly.
   
4. Next add the onions and garlic, cottage cheese, cream cheese, and 5 ounces (half) of the Parmesan cheese. Stir over medium-low heat until the cheeses are melted and the mixture is nice and creamy.
   
5. Add the thawed and drained spinach and mix until thoroughly incorporated.  Taste and adjust seasonings as desired.
   
6. Cool slightly, add the eggs, and mix well.
   
7. Cook pasta shells according to package directions until al dente. Drain and cool slightly.
   
8. Thoroughly spray TWO 9x13 baking dishes with nonstick cooking spray.
   
9. Preheat oven to 350 degrees F.
   
10. Evenly coat the bottom of each baking dish with 1.5 Cups (3 cups total) of the Pasta Sauce.
    
11. Stuff shells with the filling mixture and place half the shells into each pan, open side up.
    
12. Drizzle remaining pasta sauce over the shells and sprinkle remaining Parmesan cheese over both pans of shells.
    
13. Bake shells (covered with foil that has been sprayed with cooking spray) for 1 hour.

Easy Oven Beef Bourguignon

Difficulty:  EASY EASY
Servings:  8 generous
Nutrition Information
Calories 365; Protein 42g; Carbohydrates 31g
Fat < 2g.  Fiber 5g






About This Recipe

---

The basis for this recipe comes from the cookbook "Frieda's Favorite Recipes".  The book was written by Frieda Guilbault, a Copper Country native, who not only was a great cook, but evidently knew a thing or two about healthy living and longevity--she died at the tender age of 100-1/2.  Frieda loved meeting new people and learning new things and still entertained with her wonderful cooking and superb hospitality--cocktails before dinner, a beautiful table and always a delicious dinner.

Her cookbook is still in print, and if you are interested in ordering a copy, you can email Frieda's son and daughter in-law, Rod and Deb Guilbault at rgbndgb@charter.net.  It's a nice collection of unique tried and true recipes, many of which have their origins in diverse ethnic groups--Cornish Pasties, French Tourtiere, Croation Povatica, and so on.

In her book, Frieda credits a woman named Sophie Ferries (mother of Olympic skiers Chuck and Barbara) for this recipe.  In my anabolic version, I have kicked up the flavor, antioxidants, and longevity ingredients by adding garlic, more herbs, more red wine (i.e. more resveratrol), replaced the sugar with organic honey, and added button mushrooms (a natural aromatase inhibitor).   This is an EASY EASY version of this all-time Bistro favorite.  It could also be made in your slow cooker--just put all the ingredients in at one time, and set it to low for the entire work day.

Ingredients

---

• 2 Pounds Beef Steak cut into 1 inch cubes (I used top round steak)
• 4-6 Carrots cut on the bias into 1-1/2 inch pieces
• 3 Medium Onions (quartered).  You can also use Pearl Onions (check frozen food section)
• 3 Stalks Celery cut on the bias into 1 inch pieces.
• 2 Large Cloves Garlic (pressed)
• 8 Ounces Button Mushrooms quartered
• 1-3/4 Pounds Baby Redskin or other small potatoes (scrubbed--Do not peel) then Quartered
• 2 teaspoons Salt
• 1 teaspoon dried Thyme (crumbled)
• 1 teaspoon dried Basil (crumbled)
• 1 teaspoon dried Rosemary (crumbled)
  (If you substitute FRESH herbs, use 1 Tablespoon of each)

• 2 dried Bay Leaves
• 1 Tablespoon Raw or Organic Honey
• 1 Cup of Dry Red Wine (such as Cabernet)
• 1/2 teaspoon Fresh Ground Black Pepper
• 1 Can Condensed Beef Consomme Soup (undiluted)
• 3-4 Tablespoons Instant Tapioca
  

Directions

---

1. Preheat oven to 325 degrees F.
   
2. Into a large oven-safe dutch oven or casserole dish, place all ingredients except for potatoes, mushrooms, and wine.  Stir to thoroughly combine.  Bake for 2 hours.
   
3. Add potatoes, mushrooms, wine, and stir.  Bake an additional 1-1/2 hours until potatoes and beef are tender.

Stuffed Matzoh Ball Soup--Best this side of New Jersey

Difficulty:  Moderate
Servings:  12
Nutrition Information
Coming soon.

Here it is. . .As I promised, a tribute to the Kosher body builders--My stuffed matzoh ball soup.  Enjoy!



Ingredients

---

• 1 Box (2 packets) Matzoh Ball Mix (I like Manischewitz) Get it Delivered Right to your Door from Amazon:  MANISCHEWITZ Matzo Ball Mix, 5-Ounce Boxes
  
• 12 Cups Low Sodium Chicken Stock
• 3 Medium Carrots Sliced on the Bias (optional)
• 2 Stalks Celery Sliced on the Bias (optional)
• 4 Green Onions Finely Minced and a few sprigs Parsley Minced (for garnish)

For Stuffing

---

• 1 Tablespoon Canola Oil
• 1/2 Cup Chopped Onion
• 1/4 Cup Chopped Celery
• 1 Large Clove Garlic (pressed)
• 1/3 Cup Minced Fresh Parsley
• 3/4 Cup Diced Cooked Chicken
• 1 Large Egg
• 1/4 teaspoon Dried Rubbed Sage
• 1/4 teaspoon Salt
• 1/8 teaspoon Ground Nutmeg
• 1/8 teaspoon Freshly Grated Black Pepper

Directions

---

1. Mix BOTH PACKETS of the Matzoh Ball Mix according to package directions and refrigerate overnight.
   
2. Saute garlic, onion and celery in oil until softened (3-4 mins).
   
3. Into a food processor fitted with the knife blade, process sauteed mixture along with remaining stuffing ingredients until the mixture resembles a coarse paste.
   
4. Working with oiled or wet hands, form matzoh mixture into 12 balls.  You can make them half the size for a more elegeant presentation, but it's twice the work.  Hollow out the balls with your finger, fill with 1/12 of the stuffing and reform ball.
   
5. Poach the matzoh balls in boiling water (I prefer unsalted water, as I find the Manischewitz mix to be a little salty) for about 20 minutes in a covered stock pot.  Water should be boiling, but not so vigorously that it demolishes the matzoh balls.  Matzoh balls will come to the surface, then sink again.  When that happens, they're done.
   
6. Remove matzoh balls with slotted spoon.  Poached matzoh balls can be refrigerated for up to one day.

Just Before Serving

---

1. If previously refrigerated, rewarm matzoh balls in a covered casserole dish either in the microwave or conventional oven.
   
2. Bring chicken stock to a rolling boil.  Add the carrot and celery if desired and boil about 5-6 minutes until the vegetables are crisp tender.
   
3. Place 1 matzoh ball in each bowl, add 1/2 teaspoon or so of the minced green onion, ladle in the boiling chicken stock over the matzoh ball, and garnish with some minced parsley.

Garlic and Herb Roasted Chicken

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories: 324
Fat:  12g.
Carbohydrates: <1g.
Protein: 42g.


A Great Sunday Dinner

---

This Sunday we herb-roasted a couple of whole chickens, accompanied by a recipe of garlic smashed rosemary-scented redskins, steamed broccoli, and Shirley's homemade stuffing.  I made gravy from the rendered pan drippings which worked nicely over the garlic-smashed redskins.  Talk about an easy, healthy Sunday meal brimming with flavor!

About This Recipe

---

The essential oils of the herbs in this recipe, especially oregano, basil, sage and thyme, contain high amounts of antioxidants. In fact, oregano has more than 42 times the antioxidant activity as apples, 30 times more than potatoes, and 12 times more than oranges. These herbs have many other healthy properties as well. Thyme, for example, contains high amounts of rosmarinic and ursolic acids which have cancer-protective effects. These herbs also possess many other health properties--google them.


Ingredients

---

• 1 Whole Chicken (3-4 lbs)--washed and patted dry
• 4 Cloves Garlic (divided)
• 2 Bay Leaves
• 3 Tablespoons Extra Virgin Olive Oil
• 1/2 teaspoon salt
• 1/2 teaspoon Fresh-Ground Black Pepper
• 1/2 teaspoon each of ground sage, dried basil, thyme, oregano, and marjoram (crush these herbs together in a mortar and pestle to release more essential oils)

Directions

---

1. Place the chicken breast side up in a shallow roasting pan.
   
2. Smash three cloves of garlic with the broad side of a chef's knife and vigorously rub the garlic all over the outside of the chicken. Place the garlic pieces and the two bay leaves into the cavity of the chicken.
   
3. In a small saucepan, combine the olive oil, remaining garlic clove (pressed or minced), salt, pepper, and the remaining herbs. Warm the garlic and herb infused oil over medium heat until the garlic begins to sizzle and release its essence.
   
4. Spoon about 1/3 of the herbed oil mixture into the cavity of the chicken and roll it around to evenly coat the interior of the cavity.
   
5. Brush the remaining herbed oil mixture all over the chicken. Allow the chicken to sit for a bit to allow the flavors to begin penetrating, and allow the bird to come to room temperature before roasting.
   
6. Preheat oven to 450 degrees F.
   
7. Roast chicken for 15 minutes at 450 degrees F. Then lower oven temperature to 350 degrees F. and continue roasting for 1 hour longer, basting 2 or 3 times during the hour.
   
8. Allow chicken to rest under a tent of foil for 15 minutes before carving.

Champion Chicken Enchiladas (reduced fat)

Servings:  20 (makes two 9x13 pans)

Difficulty:  Easy, but a little putsy

Nutrition Information

Calories: 400

Fat:  Saturated 5g; Monosaturated 1.5g; Polyunsaturated 0.5g

Carbohydrates:  45g

Protein:  30g

About this Recipe

---

These chicken enchiladas are not only a healthy version of this all-time Tex-Mex favorite; everyone that eats them says they're the BEST! Although this recipe makes 20 servings, they'll likely be back for seconds, so I usually plan 1.5 to 2 servings per person.  The recipe makes 2 (9x13) pans with 10 enchiladas in each pan. I always make two pans at once (same work), and freeze one pan after step 7 for another time.  When ready to bake the frozen enchiladas, thaw (or partially thaw) them before baking.

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil
• 4 Cloves Garlic (minced or pressed)
• 1 (5.5 oz) package Green Onions (Scallions) chopped
• 2 Medium Tomatoes (seeded and diced)
• 2 (4-oz) Cans Diced Green Chilies
• 3 teaspoons Ground Cumin (Watch freshness--cumin gets stale fast!)
• 1 teaspoon Dried Oregano (crumbled)
• 1 Red Bell Pepper Diced
• 1/2 teaspoon Red Pepper Flakes (optional)
• 2.5 Lbs. Boneless Cooked Chicken Breast or Turkey Breast Meat (sliced, cubed or shredded)
• 1 (15.25 oz.) Can. Black Beans (thoroughly rinsed and drained)
• 1 (15.5 oz.) Can Great Northern Beans (thoroughly rinsed and drained)
• 1 (6 oz.) Can Black Olives (sliced)
• 8 oz. Pepper Jack Cheese (shredded)
• 1 (24-oz.) Carton Lowfat Cottage Cheese
• 4 Oz. Light Cream Cheese (Neufchatel)
• 2 (14.1 oz.) Packages Large Flour Tortilla Shells (10/pack)
• Cooking Spray
• 4 Cups Fat Free Half and Half (Divided)
• 2 T. All Purpose Flour (Divided)
• 4-6 oz. Shredded Co-Jack Cheese (Divided)
• Fresh Salsa (from your local deli)
• Lowfat or Fat Free Sour Cream (optional)

Directions

---

1. In a dutch oven set atop your stove over medium heat, saute garlic, green onions, tomatoes, green chilies, cumin and oregano in the 2 Tablespoons of olive oil, until onions and garlic are slightly softened.
   
2. Add the chicken, both of the beans, and the red bell pepper.  Carefully stir until heated through.
   
3. Add the cottage cheese, cream cheese, and pepper jack cheese.  Heat and stir until the cheeses are melted and your filling is nice and creamy.
   
4. Remove from heat and stir in the black olives.  Cool slightly (for ease of handling).
   
5. Preheat oven to 350 degrees, and spray 2 9x13 baking pans with non-stick cooking spray.  If you don't have cooking spray, be sure to thoroughly oil the pan with canola oil, or you'll have a mess on your hands at serving time.
   
6. Fill each tortilla shell with 3/4 cup of the filling and place 10 filled tortilla shells in each baking pan seam side down.
   
7. Sprinkle each pan of filled tortillas with 2-3 ounces of the cojack cheese.  At this point, the filled tortillas can be frozen for up to a month.  Thaw prior to baking.
   
8. For each 9x13 pan, whisk together 2 cups of Fat Free Half and Half and 1 Tablespoon of all purpose flour.  Optionally, you can add a pinch each of cumin and oregano to enhance the flavor of the sauce.
   
9. Carefully pour the half and half mixture over the enchiladas.
   
10. Bake at 350 degrees for 50 minutes until sauce is bubbly and tops of enchiladas are golden brown.  Rest enchiladas for 10 minutes before serving.
    
11. Serve, passing a bowl of fresh salsa and lowfat sour cream.

Italian Style Chicken with Pasta

Servings:  4-5
Difficulty:  Easy (20 minutes of attended time; 2 hrs unattended)







About this Recipe

---

This recipe comes from my grandmother, Vincenza Villanelli.  She was a great Italian cook.  Most of the food she prepared we considered "Peasant Food". And looking back, most everything she prepared was healthy--lots of cooked tomato products; plenty of garlic and onions, dandelion salad, sauteed organic greens that she gathered in the woods; wild mushrooms; fava beans; lean meats; baccala (cod fish); anchovies; and she always cooked with olive oil.

This recipe has some fat, as the sauce gets it's richness from the chicken stewing in the sauce--skin, fat, bones, and all.  Grandma would always say "You gotta have fat chickens that are nice and yellow if you want a good sauce."  She also used to say that certain brands of tomato paste were bitter--always use Hunt's.  If you happen to use a different brand of tomato paste and your sauce turns out a little bitter, just add about 1 Tablespoon of brown sugar before returning the chicken to the sauce at the end.

Health Benefits of This Recipe

---

Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce other forms of cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 1 Cut-up Fat Yellow Chicken (with skin and bones)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 6 Cloves Garlic (minced or pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 1 Tablespoon Salt
• 2 teaspoons Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 Dried Bay Leaf
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)
• 1 (14.5  oz) Box Barilla Plus Pasta (comes in a yellow box) Or try your hand at HOMEMADE HI PROTEIN NOODLES <--recipe here
• Parmesan Cheese (omit for Kosher)

Directions

---

1. Preheat oven to 350 degrees.  Select a medium sized non-reactive roaster with a cover or an oven-safe dutch oven with cover. 
   
2. Place the open roaster over medium heat and add the olive oil and garlic.  Heat until the garlic begins to sizzle.
   
3. Season chicken pieces with salt and fresh ground pepper to taste.
   
4. Brown the seasoned chicken pieces on the stove top until the chicken pieces are golden brown (about 15 minutes).
   
5. In a bowl stir together the tomato paste, crushed tomatoes, salt, pepper, basil, bay leaf and Italian seasoning.
   
6. Pour the tomato mixture over the chicken, cover the roaster, and bake in the oven for 1 hour or just until the chicken is cooked through.  Remove the chicken from the sauce and set aside.
   
7. Add the mushrooms (juice and all) to the sauce, replace the cover and continue baking the sauce for another hour.
   
8. About 15 minutes before serving, return the chicken to the sauce and place the roaster back into the oven until chicken is heated through.  Meanwhile, cook your favorite pasta until al-dente.
   
9. Serve chicken over a generous serving of pasta and plenty of the flavorful sauce.  Add shredded or grated Parmesan cheese to taste.

Creamy Basil Pesto Alfredo (Reduced Fat)

Difficulty:  EASY

Servings:  7 
Nutrition Information

Per Serving:  114 Calories
Fat 10g total; 3g saturated; 1g polyunsaturated; 6g monosaturated

Protein:  3g

Carbohydrates 2g

About This Recipe

---

Basil is a strong antioxidant, has anti-bacterial properties, and has anti-inflamatory effects.  It's also a rich source of Beta-carotene, magnesium, iron, calcium, potassium and Vitamins C and K.  This recipe is a very quick and easy to make in a small food processor.  I pair it with some Barilla Plus (yellow box) pasta, which has a bit more protein, less carbs, and good ALA Omega-3 fats.  Better yet, try making my HOMEMADE HI PROTEIN NOODLES <--recipe here

Ingredients

---

• 1/2 C. PACKED Basil Leaves (coarsely minced)
• 4 Cloves Garlic (pressed)
• 2 Tablespoons Extra Virgin Olive Oil
• 4 Ounces Light Cream Cheese (Neufchatel)
• 1/2 Cup Lowfat Cottage Cheese
• 1/4 Cup Parmesan Cheese (grated or shredded)
• 3 T. skim milk
• 1/2 teaspoon Salt
• 1 teaspoon Pepper
• 1/2 C. Toasted Pine Nuts or Toasted Slivered Almonds (optional)

Directions

---

1. In the bowl of a small food processor combine basil, garlic and olive oil.  Pulse process until basil and garlic are well macerated.
   
2. Add remaining ingredients and process until completely smooth and sauce is nicely speckled with bits of basil.
   
3. Toss 2/3 of sauce with one 14.5 oz. package of cooked pasta, top servings with remaining sauce and garnish with toasted pine nuts or almonds and additional Parmesan cheese.  Serve immediately, if not sooner.

Whole Beef Tenderloin with Rosemary Mushroom Bordelaise

About This Recipe

---

Rosemary minimizes or eliminates carcinogens formed when meat is cooked.  Scientists at Kansas State University found that seasoning beef with rosemary before grilling or roasting can reduce cancer-causing substances called heterocyclicamines by 30 to 100%.  Danish scientists got similar results when adding rosemary to dough.  Acrylamide, a potentially carcinogenic compound, forms in carb-rich foods when heated above 250 degrees F.  By incorporating 1 tablespoon of dried rosemary for each pound of flour, we reduced acrylamide by more than 50%, says Leif Skibsted, PhD, a professor of food chemistry at the University of Copenhagen.  He believes that the antioxidants in rosemary scavenge the harmful compounds.  

The White Button Mushrooms in the Rosemary Mushroom Bordelaise are a natural aromatase inhibitor.  Research as shown that White button mushrooms (Agaricus bisporous) are a potential breast cancer chemopreventive agent, as they suppress aromatase activity and estrogen biosynthesis.  For men, this also means that Button Mushrooms help to keep testosterone from converting to estrogen.  

Ingredients

---

For Roast

• 1 whole Beef Tenderloin (4-5 lbs) trimmed of all silver skin
• 1/2 Cup Olive Oil
• 4 Cloves Garlic (minced or pressed)
• 1 Tbsp. Finely Minced Fresh Rosemary Leaves
• Salt and Pepper

For Sauce

• 1 28-oz Carton Reduced Sodium Beef Stock
• 2 cloves Garlic (left whole and smashed with the back of a knife)
• 1 lb. White Button Mushrooms (cleaned and sliced or quartered)
• ½ Cup Dry White Wine
• ½ Cup Dry Red Wine
• 2 T. Cornstarch dissolved in ¼ Cup Cold Water
• 2 tsp. Finely Minced Fresh Rosemary Leaves
• ½ tsp. Salt
• ½ tsp. Fresh Ground Black Pepper

Directions

---

1. One day ahead, combine 4 cloves of minced garlic and the 1/2 Cup of olive oil into a small cup or bowl.  Allow the garlic to infuse the olive oil at room temperature overnight.
   
2. Into a small saucepan combine the beef stock and 2 smashed garlic cloves and gently reduce over medium heat until liquid is reduced to 1-1/2 cups.  This step can be prepared a day or more in advance, and the reduced beef stock refrigerated in a covered container until ready to use.
   
3. Brush the beef tenderloin with HALF the garlic infused oil including half the minced garlic bits.  Sprinkle all sides of roast with the 1 Tbsp. minced rosemary leaves, salt and plenty of fresh ground black pepper to taste.  Place roast diagonally in a shallow roasting pan.  Tuck the thin end under for even cooking.  Cover tightly with plastic wrap and refrigerate.  Remove the roast from the refrigerator and let stand at room temperature for 45 minutes prior to roasting. 
   
4. Preheat oven to 500 degrees F.  Roast for 20 minutes without disturbing.  Lower oven temperature to 375 degrees and continue roasting for another 12-15 minutes until a meat thermometer inserted into thickest part registers 135 degrees for rare.  Note that the thickest part of the roast will be rare, while the remainder of the roast will be more medium rare, and the thinner ends will be medium.
   
5. Remove roast from oven and tent with foil.  Allow the roast to rest 20 minutes before slicing.  If you don’t rest the tenderloin, when sliced, all the meat juices will end up on your cutting board and kitchen floor, rather than infused within the meat.  Your finished roast will be dry and ugly.  Always rest all cooked meats and poultry prior to slicing or plating. 
   
6. Make the sauce:    In a large skillet or sauté pan, sauté the mushrooms in remaining olive oil/garlic mixture from step  1, until the mushrooms begin to give up their liquid.  Add the wines and the reduced beef stock, rosemary, salt, and pepper.  Bring to a gentle boil, and then whisk in the cornstarch mixture.  Gently simmer about 5 minutes longer or until the sauce is slightly thickened and satiny. 

Garlic Smashed Rosemary-Scented Redskins

Difficulty:  EASY
Serving Size:  3 oz. (24 servings)

Nutrition Information
Calories:  102
Total Fat:  4 g
Carbohydrates:  17 g (all complex)
Fiber:  2 g; Protein:  2 g


Ingredients

---

• 5 lbs. Redskin Potatoes, lightly scrubbed, rinsed, and quartered.
• 5 cloves garlic (divided)
• 8 Tbsp. Butter
• 1 tsp. finely minced Fresh Rosemary Leaves
• ½ tsp. ground nutmeg
• ½ to ¾ C. Skim Milk (heated)
• Salt and Fresh Ground Black Pepper to taste

Directions

---

1. Boil potatoes in salted water with three cloves of garlic that have been smashed with the side of a chef’s knife. 
   
2. Melt butter with remaining two cloves of garlic (minced or pressed) and the minced rosemary leaves.
   
3. Drain potatoes thoroughly and return to pan and coarsely mash.  Stir in the melted garlic-rosemary butter, and nutmeg.  Add enough hot milk to yield the desired consistency.  Season with salt and pepper to taste.

Marinated Mediterranean Longevity Salad

Marinated Longevity Salad

Yield:  Enough for a small army (About 25 generous servings)
Difficulty:  Easy

Nutrition Info, based on 1/2 cup base:

calories:  147

Fat:  11g total (mono 8g, sat 1, polyunsat 2)

Carbs (all CLEAN):  10g

Protein:  3g

About This Recipe

---

If you could take every macro-nutrient for good health and longevity and put it into one bowl, this would be it.  This recipe is a powerhouse of flavorful, colorful, raw vegetables,herbs, fiber, and good monosaturated fat. The 5 types of beans provide a good amount of protein.  This is always a crowd-pleaser at parties.  The marinated base keeps in a covered container in the fridge for a good week.  Be sure to rinse the beans thoroughly to eliminate 45% of the sodium.

Four Easy Steps

---

1. Make the dressing (recipe follows).
   
2. Make the base and marinate overnight (recipe follows).
   
3. Just before serving, cut or tear any hearty lettuce (romaine works well) into bite size pieces.
   
4. Into your salad bowl, mix equal parts of the marinated bean mixture and lettuce.  Toss with serveral big handfuls of shredded Parmesano Reggiano cheese and additional dressing to taste.  Croutons at the last minute optional.

Dressing

---

• 1/3 C. Red Wine Vinegar
• 4 Cloves Garlic Pressed
• 2 T. Dijon Mustard
• 1 T. Freshly Squeezed Lemon Juice
• 3 T. Honey
• 1-1/2 C. Good Extra Virgin Olive Oil (taste matters!)
• Plenty of Salt and Fresh Ground Pepper to Taste

Mix first 5 ingredients in a shaker or bowl till combined.  Slowly add olive oil while shaking or whisking to form an emulsion.  Set aside.

Base -- Keeps in the refrigerator for a good week or so

---

• 1 can Garbanzo Beans Drained and Rinsed
• 1 can Dark Red Kidney Beans Drained and Rinsed
• 1 can Cannelli Beans Drained and Rinsed
• 1 can Black Beans Drained and Rinsed
• 1 cup Diced Celery
• 1 cup Fresh Raw Green Beans or Snap Peas cut on the bias
• 1 Red Bell pepper diced
• 1 box of Grape Tomatoes halved
• 1 can Medium or Small Pitted Black Olives drained
• 2 14-oz cans Small Artichoke Hearts (or 2 14-oz jars marinated) drained and quartered
• 1 med. Red Onion diced (or more to taste)
• 1 cup Packed Minced Italian Parsley (or the whole bunch!)
• 1 cup Broccoli coarsely diced
• 1 cup Cauliflower coarsely diced 

Combine in a large covered bowl with 2/3 of dressing and marinate at least 4 hours or overnight in the refrigerator.

Optional -- Top with 6 ounces of grilled salmon, chicken or steak; or a can of albacore tuna for a nice one-dish meal!