onlinewithandrea

NUTRITIONIST KAREN FISHER GOES ONLINEWITHANDREA TO SHARE SOME SIMPLE…WHOLESOME…ECONOMICAL….DELICIOUS RECIPES. PLEASE LISTEN TO THE SHOW AND ENJOY THESE RECIPES.

 

 

SALAD DRESSINGS:

BALSAMIC VINAIGRETTE

1 PART BALSAMIC VINEGAR

2-3 PARTS EXTRA VIRGIN OLIVE OIL

1 TABLESPOON DIJON MUSTARD

1 CLOVE MINCED GARLIC OPTIONAL

1 TSP HONEY

1/2 - 1 TSP LEMON ZEST (GRATED LEMON PEEL)

 

WHIP IT TILL WELL MIXED

************

RED WINE VINAIGRETTE

1 TABLESPOON DIJON MUSTARD

4 TABLESPOON RED WINE VIEGAR

1 TSP SUGAR

1/2 TSP SALT

1/2 TSP BLACK PEPPER

1 TABLESPPON MINCED PARSLEY OR CHIVE

1/3 CUP OF EXTRA VIRGIN OLIVE OIL

 

WHIP IT UNTIL CREAMY

********
 

BLUE CHEESE DRESSING

8 OUNCES CONTAINER OF PLAIN NONFAT YOGHURT

2 - 3 OUNCES OF BLUE CHEESE

SALT AND BLACK PEPPER OPTIONAL

BLEND IT.

 

 *********************

 

ALASKA SALMON BURGERS

(SERVES 4)

1 CAN (14.75) ALASKA WILD SALMON

1/2 CUP OF ONION, CHOPPED

1/2 CUP GREEN PEPPER FINELY CHOPPED

1/2 CUP (BREAD CRUMBS PREFERABLY WHOLE WHEAT)

1 EGG

1 TB LEMON JUICE

1 TSP GRATED LEMON PEEL

1/2 TSP ROSEMARY , CRUSHED

1/8 TSP PEPPER

DRAIN AND FLAKE SALMON RESERVING 2TB OF LIQUID. COMBINE SALMON, ONION, GREEN PEPPER, BREAD CRUMBS, EGG, RESERVED LIQUID, LEMON JUICE, LEMON PEEL AND SEASONINGS, MIX WELL. FORM INTO 4-5 PATTIES. PAN FRY IN LIGHTLY OILED SKILLET FOR ABOUT 5 MINUTES UNTIL LIGHTLY BROWNED, TURN HALF WAY THROUGH COOKING TIME. SERVE ON A TOASTED BUN WITH LETTUCE, TOMATO AND TARTAR SAUCE OR WITH RICE PILAF, COOKED VEGETABLES AND TARTAR SAUCE.


******************
 

EASY PASTA FAGIOLE

(HEARTY BEAN AND PASTA STEW)

YIELDS 4-6 SERVINGS

(LOW FAT, LOW CALORIES, HIGH FIBER)

2TSP EXTRA VIRGIN OLIVE OIL

1 SMALL CHOPPED ONION

2 CLOVES OF GARLIC, MINCED

2 CANS 14 1/2 OZ EACH OF LOWFAT, LOW SODIUM CHICKEN BROTH

1 CAN 15 OZ DICED TOMATOES

1 CAN CANNELENI BEANS OR PINK BEANS

1/2 CUP DRY DITALINI PASTA OR ANY SMALL PASTA

1/2 LB SWISS CHARD OR SPINACH, COARSLEY CHOPPED (REMOVE STEMS)

SALT AND PEPPER TO TASTE

PARMESIAN, GRATED

RED PEPPER FLAKES OPTIONAL

WARM OIL, ADD ONION AND GARLIC, COOK UNTIL SOFT. ADD BROTH, TOMATOES, BEANS AND PASTA, BRING TO BOIL THEN SIMMER 15 MINUTES, OCASSIONALLY. ADD CHARD OR SPINACH, SALT AND PEPPER. COOK UNTIL GREENS ARE WILTED. SERVE IN BOWLS, SPRINKLE INDIVIDUALLY WITH PARMESIAN AND RED PEPPER FLAKES.

THIS COULD BE A MEAL WITHIN ITSELF OR SERVE WITH SALAD AND WARM BREAD.

TURKEY BOLOGNESE

(LOW FAT, LOW CALORIE)

MAKES 12 GENEROUS SERVINGS - FREEZES WELL TOO

1 LB GROUND LEAN TURKEY

1/2 LB ITALIAN TURKEY SAUSAGE, ROMOVE CASING

2 LARGE ONIONS CHOPPED

2 SMALL CARROTS, DICED

1 LB MUSHROOMS, QUARTERED

3 LBS YELLOW SQUASH

3 LBS GREEN SQUASH

10 CLOVES GARLIC, MINCED

1 TSP OREGANO

1 TSP THYME

1/4 TSP CHILI PEPPER

1 CUP WHITE WINE (OPTIONAL)

2 - 26 OZ CANS DICED TOMATOES, DRAINED

1/2 C PIMENTO PIECES

1 CAN CHICKEN BROTH

SALT (TO TASTE)

PEPPER (TO TASTE)

2 C SKIM MILK

4TB FLOUR

2/3 C FRESH PARSLEY, CHOPPED

1 LB PASTA COOKED

SPRAY SKILLET AND BROWN TURKEY. ADD ONION, CARROT, MUSHROOM, SQUASH, COOK FEW MINUTES. ADD GARLIC, OREGANO, CHILI PEPPER, THYME. STIR IN WINE, ADD TOMATOES AND PIMENTOES, COVER AND SIMMER UNTIL THICK, ADD BROTH AND SIMMER. SALT AND PEPPER TO TASTE. IN SMALL BOWL COMBINE FLOUR AND MILK, STIR INTO SAUCE. ADD CHOPPED PARSLEY AND SERVE OVER COOKED PASTA.

 

 

 

FRUIT CRISP

YOU CAN USE UP TO 4 KINDS OF BERRIES - IF YOU DON'T HAVE 4 DIFFERENT BERRIES USE MORE OF THE SAME KIND OR WHAT EVER FRUIT IS AVAILABLE - TRY TO STAY WITH FRESH SEASONAL USUALLY CHEAPER,OR USE FROZEN OR CANNED. ADJUST THE AMOUNT OF SUGAR TO THE SWEETNESS OF THE FRUIT.

6 C FRUIT TOTAL - (RASBERRIES, BLUEBERRIES, BLACKBERRIES), STRAWBERRIES,PEACHES, PLUMS, APPLES, PEARS, ETC.) MIX TOGETHER AND POUR INTO 10 INCH DEEP DISH PIE PAN. ALTERNATIVELY, THE FRUITS MAY BE COOKED WITH 1/4 CUP WATER, 1/4 - 1/2 CUP SUGAR(DEPENDING ON SWEETNESS OF FRUITS) AND 2 TB CORNSTARCH TO THICKEN BEFORE BAKING.

3/4 CUP FLOUR

3/4 CUP ROLLED OATS

3T BUTTER

2 T OIL

3/4 BROWN SUGAR

1/3 NUTS (CHOPPED; OPTIONAL)

MIX UNTIL CRUMBLY. EVENLY SPRINKLE OVER FRUIT. BAKE IN PREHEATED 375 DEGREE OVEN UNTIL FRUIT BUBBLES AND TOP IS GOLDEN BROWN, ABOUT 30 MINUTES, MAY TAKE LONGER IF ADDING FROZEN FRUIT.

SERVES 8

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