Roasted Cabbage

roasted cabbageIngredients


  • 1/2 medium green cabbage(1-1 1/2 pounds), outer leaves removed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  • 2 teaspoons Dijon mustard
  • 2 teaspoons white balsamic or white-wine vinegar
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 3 tablespoons minced fresh chives
  • 2 tablespoons extra-virgin olive oil


  1. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. To prepare cabbage: Cut cabbage half into four wedges and cut out any thick core, leaving the wedges as intact as possible. Drizzle the cut sides with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Place the wedges flat-side down on the prepared baking sheet.
  3. Roast the cabbage for 12 minutes. Carefully flip over (it’s OK if it falls apart a little) and roast until browned on both sides, about 8 minutes more.
  4. To prepare vinaigrette: Combine mustard, vinegar, lemon juice, pepper and 1/8 teaspoon salt in a small bowl. Add chives and oil; stir until well combined.
  5. Transfer the cabbage to a serving plate (or plates) and drizzle with the vinaigrette while still hot. Serve hot or room temperature


Per serving: 125 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 4 g total sugars; 2 g protein; 3 g fiber; 271 mg sodium; 205 mg potassium.

Recipe courtesy of:


Dinner Made Easy

butter nut squashEasy Butternut Squash Soup


  • 1 12 – ounce package refrigerated cubed butternut squash, such as Green Giant brand or Marketside (Walmart brand)
  • 1/2 cup finely chopped onion (1 medium)
  • 2 tablespoons unsalted butter
  • 1 14 1/2 – ounce can reduced-sodium chicken broth
  • 1 12 – ounce can evaporated fat-free milk
  • 1 teaspoon packed brown sugar
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground nutmeg
  • 1/4-1/2 teaspoon ground white pepper
  • Fresh thyme sprig (optional)
  • Freshly grated nutmeg (optional)


  1. Pour contents of the butternut squash package into a 2-quart microwave-safe baking dish with a lid. Add 2 tablespoons water. Cover. Microwave on 100 percent power (high) for 3 minutes. Stir. Microwave on 100 percent power (high) for 3 minutes more. Stir again. Microwave on 100 percent power (high) about 2 minutes more or until squash is very tender. Using a pastry blender or potato masher, mash squash.
  2. Meanwhile, in a heavy medium saucepan cook onion in hot butter until tender, stirring frequently.
  3. In a food processor or blender combine cooked onions, mashed squash, broth, evaporated milk, brown sugar, salt, the 1/2 teaspoon ground nutmeg, and the white pepper. Cover and process or blend until smooth. Return soup to the saucepan. Cook and stir over medium-high heat until heated through. If desired, garnish with thyme and freshly grated nutmeg.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 189 cal., 6 g total fat (4 g sat. fat), 15 mg chol., 606 mg sodium, 26 g

carb. (3 g fiber, 16 g sugars), 9 g pro.
Recipe courtesy of:

Fat Tuesday

red beans and riceRed Beans and Rice

  • 1 pound Red Beans
  • 1 pound smoked sausage; diced (preferably andouille)
  • 1 Smoked Ham Hock
  • Olive Oil
  • Kosher Salt
  • Freshly Ground Black Pepper
  • 3 ribs Celery; small diced
  • 1 Green Bell Pepper; small diced
  • 1 Clove Garlic; minced
  • 1 Yellow Onion; small diced
  • pinch Cayenne
  • 1/2 teaspoon Smoked Paprika
  • 1 Bay Leaf
  • 1 tablespoon picked Fresh Thyme Leaves
  • 10 cups Chicken Stock or Water
  • 2 cups White Rice; for serving
  • finely sliced Scallions; for garnish
  • your favorite Hot Sauce; for garnish


1 pound Red Beans….Place the Beans in a large stock pot and cover with Water by a few inches. Let them soak for 8 hours or overnight. Drain the beans and set aside

Olive Oil
1 pound smoked sausage; diced
3 ribs Celery; small diced
1 Green Bell Pepper; small diced
1 Clove Garlic; minced
1 Yellow Onion; small diced
Kosher Salt
pinch Cayenne
1/2 teaspoon Smoked Paprika
1 Bay Leaf
1 tablespoon picked Fresh Thyme Leaves
1 Smoked Ham Hock
10 cups Chicken Stock or Water…Place the same stock pot over medium-high heat and add a film of Olive Oil followed by the diced Sausage. Cook, stirring occasionally until the Sausage is browned then remove and set aside. To the same pot, add the Celery, Bell Pepper, Garlic and Onion with a large pinch of Salt. Cook, stirring occasionally until the vegetables start to become tender and aromatic then add the Cayenne, Smoked Paprika, Bay Leaf, Thyme and Ham Hock. Cook for a minute or two, then add the Chicken Stock or Water and Beans. Bring the mixture to a gentle boil then reduce to a simmer. Cook, stirring occasionally for 1.5 hours.

Cooked Sausage… After 1-1.5 hours, add the Sausage back in, stir and cook for another 1-2 hours, until the beans are tender and thickened. If the Beans start to get too thick, add more Water or Stock, 1/2 cup at a time to loosen them up. Add the Rice 20 minutes before serving.

Freshly Ground Black Pepper
Kosher Salt
2 cups White Rice; for serving…Once the Rice has cooked, and the Beans are tender, mash 1/4 of the Beans with the back of a wooden spoon, mixing afterwards. Remove the Ham Hock and Bay Leaf and give the Beans and Rice a taste, checking for seasoning. Add more Salt and Pepper if needed.

finely sliced Scallions; for garnish
your favorite Hot Sauce; for garnish…Serve with a few dashes your favorite Hot Sauce and a sprinkle of Scallions

Recipe courtesy of Michael Symon from the Chew


Everything Taste better with a Fried Egg

Parsley and Fried Egg PastaIngredients


  1. Bring a pot of well salted water to a boil and boil the pasta until a bit before it’s perfect.
  2. Wash and thoroughly dry the parsley before mincing it. Wet parsley tends to clump and will be hard to distribute evenly in the pasta.
  3. When the pasta is a few minutes away from being done, heat a pan and fry the eggs using 1 tablespoon of olive oil.
  4. When the pasta is done, drain it well, return it to the pot, and toss with 1/4 cup of olive oil. Add the minced parsley and toss to coat evenly.
  5. Add the cheese in a little bit at a time tossing between each addition. Save a little to garnish.
  6. To plate, put a layer of pasta down, top with a fried egg, and sprinkle some freshly ground black pepper, sea salt and cheese on top of the egg.

Recipe Courtesy of:


Grilled Clams with Chorizo by Michael Symon

steam clams and sausageingredients
  • 2 pounds Little Neck or Cherrystone Clams (cleaned)
  • Kosher Salt
  • Freshly Ground Black Pepper
  • Olive Oil (for drizzling)
  • 1/2 pound Dried or Smoked Chorizo (slice into 1/4″ thick pieces)
  • 1 pint Cherry Tomatoes
  • 1 Jalapeno (sliced)
  • 4 Garlic cloves (sliced)
  • 12 ounces White Wine
  • 2 tablespoons Unsalted Butter
  • 1/2 cup Parsley Leaves (roughly chopped)
  • good crusty Bread (for grilling)


Preheat grill to medium-high heat. ( the oven for 500 degrees)

Lay out 4 large pieces of foil, doubled up. On each piece of foil, place 1/2 pound Clams, some sliced Chorizo, Tomatoes, some Jalapeno (more or less to taste,) a clove’s worth of Garlic, 3 ounces White Wine, 1/2 tablespoon Butter and a good drizzle of Olive Oil. Season well with Salt and Freshly Ground Black Pepper. Seal the packages by bringing up all 4 corners then crimping and sealing together

Place all of the packets on the grill with the lid down for 8-10 minutes, or until all of the Clams have opened. Drizzle your Bread with Olive Oil and place it on the grill until it’s heavily marked then set aside. Tear open the packets and serve with the grilled Bread!


Scrumptious Sweet Potatoes Tips

Sweet-potato-yamNutritionists consider sweet potatoes to be one of nature’s perfect foods. In fact, when it comes to nutritional lists that single out particularly noteworthy foods, sweet potatoes are almost always on those lists.

This starchy vegetable is bursting with vitamin A, fiber, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, they’re very filling, naturally sweet, and so delicious.

Here’s how to make sweet potatoes healthier, without ruining a good thing with too much sugar and fat:

1. To bring out more natural sweetness, roast, don’t boil, your potatoes.

2. Mash with light sour cream, butter, salt and cinnamon.

3. A standard serving size should be ½ cup.

4. Be sure to significantly reduce, or avoid, popular toppings like marshmallows, too much sugar and too much butter.

5. If you’re whipping your potatoes, try using low-fat buttermilk, that you’ve previously warmed, instead of whole milk.

6. If you want to use a sweetener, opt for brown sugar or honey, which are more natural and better for you than processed white sugar.

7. Lastly, remember to never store sweet potatoes in the refrigerator; doing so can lead to decay, bad flavor, and a more difficult cooking experience.



Chopped Salad with Cilantro Dressing

chopped salad with cilantro dressingIngredients

Large head of romaine
15 oz. can black beans, rinsed and drained
1 large orange bell pepper
1 pint cherry tomatoes
2 cups corn (I used frozen, thawed)
5 green onions
Creamy Cilantro-Lime Dressing* or other dressing of choice


Finely chop romaine, bell pepper, tomatoes, and green onions.
Place all ingredients in a large bowl and mix to combine.
Toss with desired dressing.

*Creamy Cilantro-Lime Dressing


1 cup loosely packed cilantro, stems removed and roughly chopped
1/2 cup plain Greek yogurt
2 Tbsp. fresh lime juice (about 1/2 lime)
1-2 garlic cloves
1/4 cup olive oil
1 1/2 tsp. white vinegar
1/8 tsp. salt


Puree all ingredients in a blender or food processor until smooth.
Taste and adjust seasonings if necessary.

Reference: Pampered Chef