#19.  Poor Man’s Stew.

 The basic thing is to have some chicken broth on hand, some spices, a bunch of vegetables that don’t require much chopping, and something to give it bulk that will break down a bit in the boil.

 Get two cups of broth boiling in a pot. Use that organic stuff from Pacific. It’s more expensive but for the cost of this meal you might as well splurge on the taste.

  1. Throw in some spices like tom yum or tom kha khai paste from a jar (in the Thai section of your supermarket) or whatever else will keep it from being too boring. One tablespoon full is a lot of flavor and
  2. When that’s boiling, add handfuls of things like: half a chopped onion, some celery, an overripe tomato; bunches of frozen vegetables like peas, corn, spinach, lima beans; some Japanese seaweed; fresh herbs from the garden; a few chunks of tofu. Anything you have around.
  3. I throw in leftover cooked rice and quinoa that I make in the rice cooker and keep in the fridge for a couple of days to eat off of. You basically want something that will break down and thicken it a bit, not pasta. Cook for a few more minutes till that starts to thicken a bit. If you don’t have rice, put a bunch of crusty bits of bread from the bakery in your bowl to wait for the soup.
  4. To really splurge, pretend it’s Saturday and throw in an egg when it’s nearly done. Now cover, turn off the burner, and let it cook for 3 minutes or so in the residual heat.
  5. Pour into large bowl and enjoy. It’s maybe 500 calories the way I make it, but it will get you feeling absolutely stuffed.

 The combination of things changes every time and once you get used to making it, it never gets boring.  Congratulations, you are now a Russian peasant. Consider immigration as you eat.

 #33.  Fast Summer Tomato Sauce

 5-6 ripe summer tomatoes, coursely cut

 Throw that all in a blender/food processor. Serve over warm penne. Great cool summer sauce - almost like an Italian “salsa”

 #34.  Turkey Burgers

 Ground turkey mixed with 1 egg, diced pieces of feta cheese, fresh parsley, salt and pepper.

 #45. turkey burgers but without the buns

 Use 1 lb.lean ground turkey. Season with Kosher salt, McCormick Grill Mates Montreal Steak seasoning, Lea & Perrins Worcestershire sauce, garlic powder and anything else you want to toss in. Microwave some frozen chopped spinach (as much as you like) and squeeze out the water. Mix chopped spinach and feta cheese crumbles into ground turkey meat. Fry or grill burgers until desired level of rare or cooked completely. Add a bag salad and dinner is ready.

 #49.  “enough” of the following for yourself & Guest

         baby spinach
        minced garlic (I like lots)
        thin slices of red onion
        shrimp, cleaned & deveined
        sliced roma or diced heirloom or halfed grape tomatoes
        cheese for topping
        starch of your choice

 1) Sautee the garlic and onions until soft, 3-5 minutes in a large non-stick skillet. 2) Add tomatoes, shrimp, spinach, cover and cook, stirring frequently, until spinach is wilted and shrimp is fully cooked 3) serve as is, or over pasta/rice/homemade croutons — Garnish with course salt, fresh pepper and cheese of choice

 #55. Recipe works with chicken or pork.

 Mince garlic and shallots, saute in pan with butter and olive oil. Add thin-sliced boneless pork chops or chicken breast. Cook for 4-5 minutes on medium heat. Salt and pepper to taste. When done, place meat on serving platter. Make sauce from drippings. Here are two variations:

 “Dark” variation: De glaze pan with 1/4 cup or red wine. Add two tablespoons of balsamic vinegar and tablespoon of fruit preserves. (cherry, plum, rasberry, whatever you have handy) Reduce by half, pour over meat and serve.

 “Light” variation: De gaze pan with 1/4 cup of white wine. Add two table spoons of seasoned rice wine vinegar and the juice of one-half lemon. Reduce by half, pour over meat and serve.

 Toss hot spaghetti with equal parts cottage cheese, low fat sour cream, and some crumbled cooked bacon. Good eatin’!


 -white rice, made with 1/2 water and 1/2 coconut milk
-ground beef (preferably without hormones) sauteed with onions and some curry spices
-steamed broccoli (with a little oil and lemon juice)

 my favorite is to put it all in a pan at the end, and get the coconut, curry, beef flavors over everything. it’s fast, filling and healthy!




Mix cottage cheese, celery, carrots, red bell pepper and a mere dash of lawry’s for good luck. add a few grindings of black peppercorns. Quarter the tomato.

Arrange cottage cheese..and if you are lucky, put a dollop of homemade mayo on top with a sprinkle of paprika. Unplug the phone and the computer and any outside communication and enjoy! If you don’t have homemade mayo.. add fresh lemon juice to a bit of Hellmann’s mayo.


 Cover individual portions of wild salmon with Wild Oats Garlic-Garlic sauce (main ingredients, garlic, tomatoes, onions, olive oil). Microwave for 8 minutes, or until salmon done just to your liking. Enjoy!


-boil enough frozen tortellini for everyone involved (I like Trader Joe’s)

-while tortellini are boiling, mix together ricotta (1/2 cup), olive oil (2 tsp), and garlic, rosemary, thyme, salt and pepper to taste in a bowl — if this doesn’t look like it’ll be enough for the tortellini, increase amounts accordingly but maintain proportions

-About 3 min before tortellini are done, add frozen green beans (Again, Trader Joe’s french-style green beans are great) to water and cook with pasta

-When tortellini and green beans are done, remove from boiling water and add to ricotta mixture. Heat will turn ricotta mixture into a creamy sauce.

-Serve with grated parmigiano reggiano

(if I have them on hand, I like to add cut-up fresh tomatoes and/or scallions to the mix.)



Spread a little cream cheese on a flour tortilla, add a few marinated sun-dried tomatoes (Costco), warm in microwave for 20 to 30 seconds.


 Put fresh chicken breast in microwave safe container, cover with OJ and lemon juice, cook on medium until done, cut in half if you’re not sure. Throw away juice, wash container, brown chicken on grill, electric grill, toaster oven, whatever. toast bread at same time, microwave vegetable and pasta dish which chicken is browning. Maybe ten minutes. Freeze leftover chicken

#102.  Easy ‘Mediterranean’ Chicken

This take about 10 minutes to toss together, then it roasts in the oven for 45 minutes-ish, giving you time to do your laundry, etc. Makes excellent next day lunch leftovers, too.



To serve:  ‘Spring Mix’ greens, baby spinach or arugula

Crumbled feta cheese

1-2 tbsp good Balsamic vinegar


Heat oven to 400F.

Place chicken, tomatoes, mushrooms, zuchinni, onions, garlic & olives into a large roasting pan.

Sprinkle over salt, pepper, spices and olive oil and toss well to coat.

Place in oven and roast 45-55 minutes or until veggies have browned and are starting to carmelize.

Remove from oven and toss with feta cheese and Balsamic.

Serve over greens for a delicious warm salad.


Note: You can add other veg (red pepper and eggplant are good) or even use boneless pork.

Again: It takes longer than 10 minutes to COOK but the prep is a snap and soooo worth it.


#106.  Salsa Fish … no extra oils



  1. place fish on large sheet of foil
  2. sprinkle some salt and pepper
  3. spoon enough salsa to cover the fish
  4. seal foil into a packet
  5. use fork or knife to poke some holes on TOP of packet
  6. bake at 400F for 8 or so minutes … until fish flesh is white and meat flakes
  7. CAREFULLY open packet. Enjoy!

 It is excellent with fresh steamed veggies (like No. 13) that you can do while the fish cooks.

#108.  Tastey Easy Any-Noodle-Soup

 Add steamed broccoli if you want to be healthy.

#111.  10 minutes to prepare, but more to cook.

Serve with rice or couscous or pasta or just a green salad. Great leftover for lunch the next day.

#122.  Salmon teryaki

 Put about a tablespoon and a half of low sodium soy sauce on a plate. Add the same amount of water and a packet of Splenda (or sugar equivalent) and mix. Place a wild alaskan salmon filet in the sauce and coat on both sides.

 Place in a pan on medium heat in a small amount of olive oil and cook for about 12 minutes. Make sure that you put the leftover sauce from the plate over the fish while it’s cooking. Enjoy your omega3 fatty acids!

 #123.  Salmon baked w/ olive oil, pepper & sea salt

preheat oven to 350. place salmon filets on a baking dish. coat the filets lightly with olive oil, and then sprinkle with some sea salt and fresh ground pepper. Bake until medium (or to your liking). Serve w/ a crusty baguette and a spinach salad (the bagged kind if you’re really unmotivated…) Fast, delicious and super healthy - salmon and spinach are “super foods” !

2) Pasta w/tomatoes and feta

While pasta cooks mix 3 lg tomatos cut into bite size pieces w/3 cloves minced garlic,1/2c chopped basil,8 oz crumbled feta cheese 3T olive oil and a little pasta water, S&P. Pour over cooked pasta. Mix well

 #137.  Bean and Cheese Tacos

 Open one can of refried beans - we like La Costena - add a little cumin and heat

Make a pico de gallo (chopped fine onions/tomatoes/jalapeno and lime) or fake it like we do with just the tomatoes and onion or onion and lime and canned pickled jalapeno

 Open the bag of Mexi Cheese and have on standby. Open the bag of flour tortillas (my kids like these more than corn) and heat on grill one at a time till each is nice and hot. Fill with hot bean mixture - add handful of cheese on top - bean heat should melt the cheese. Top with pico de gallo/ or onion / or tomato or pickled jalapeno to taste

#138.  Vegetable steak pane - brings out the best natural taste out of the veggies.

Clean (but not peel except celery and potato eyes) potatoes, zucchini, celery root, eggplant or similar veggies.

Slice according to consistency; potatoes and celery 1/4″, zucchini and eggplant 1/2″.

Whirl 2-3 eggs, salt and season with nutmeg to taste, put the slices with a fork thru the egg mix, then dry with breadcrumbs and let the slices get a golden complexion in a moderately hot pan with olive oil.

Delicious served with a cold yogurt sauce aux herbes and green salad.

#139.  moroccon couscous soup

        carrot, couple potatoes, zucchini
cinammon, cardamon, paprika, cayenne
1 litre of stock
can chopped tomatoes
2 tbsp tomato paste
1/2 cup couscous

 cut up some carrots and potatoes (skin on is fine) and steam them in the microwave until they’re cooked (4-5 mins? my microwave’s a little weak…).

 in a large saucepan, heat some cinammon, paprika, cardamon and cayenne pepper (in decreasing amounts) in olive oil.

 add a litre of stock (chicken or vege), tomato paste and a can of tomatoes (chopped). bring to simmer for a few minutes, add the potatoes and carrots when they’re ready. while you’re waiting for that add in the zucchini (chopped) and let it cook for a few minutes. then whisk in couscous and heat for another five minutes.

 ok, this one may also take 15 minutes - but this is excellent for keeping, taking to work

#140.  This is fast, healthy, and even my kids love it:

 In a largish frying pan, saute some onions (and garlic, if you like) in olive oil.

Add a small bag of frozen corn, 1 can of any cooked unseasoned beans (kidney, navy, etc), 1 can of another bean, 1 large can of (preferrably fire-roasted) chopped tomatoes, and (optional) chopped greens (such as spinach, chard, etc). Season with hot sauce if desired. Heat and serve over brown rice or whole-wheat cous-cous with a dollop of sourcream (or Tofutti sour cream substitute).

#141.  Quesadillas

 thaw frozen products in microwave; put cheese and fillings between two tortillas. If you cook in the microwave, it will melt nicely; on the stovetop, the tortillas come out a bit more toasty. Either way, it’s easy and fairly filling, plus you can accommodate individual tastes for any finicky eaters in the family.

#142.  Persian Tomato & Cucumber Salad

 Dice a tasty large tomato and large cucumber. Mince a small onion. Chop lots of fresh parsley and mint. Toss everything with a drizzle of fresh lemon juice and olive oil, and a sprinkle of sea salt.

Serve with store-bought: pitas, hummus, baba ganouj, tzatziki, marinated olives, etc. A refreshing Middle Eastern feast for the hungry and lazy!

#144.  Boil some macaroni.

While it’s boiling, fry up some ground beef with minced garlic and onions. Drain off the fat. Add some chopped canned tomatoes and a little basil to the ground beef mixture and cook for a minute or two. When the macaroni is done, toss it into the ground beef mixture. Add salt and pepper and some grated parmesan cheese and serve.

My mom used to make this for her nine kids. In “leaner” times, she could always go heavy on the macaroni!

#146. What with sardines, you ask???!!!! They are very healthy for you. Even my Dr. said to eat them and they come out of a can in olive oil.

 Great on a salad or sandwich for lunch. Skinless, boneless are delicious.. Whole Foods carries them and the little fish have lots of calcium and those great omega 3 and 6 fatty acids. Way better than tuna. Try some.


 Cut some tomatoes over a big bowl. Cut them any ole way, making sure the juices go into the bowl.

Add some torn-up fresh basil, some good olive oil (is there any other kind?),

some grated parmesan, salt and pepper.

Let this sit around while you go outside and drink some wine on the deck.

(If you don’t have a deck, drink some wine anyway)

When you’re ready to eat, cook some pasta: chunky types work best, like penne.

Add the cooked pasta to the bowl with the other stuff. Toss it around.

Pour more wine. Sprinkle more cheese on top. Eat.



Take any fresh fish fillet or steak, heat in a frying pan some sort of fat of your choice (eg olive oil or sesame oil), add the fish, throw on top a little bit of acid (eg fresh lemon juice or soy sauce), toss in any fresh herbs if you have them (sometimes I sprinkle a little chili), cover and cook over low heat. Depending on the thickness of the fish it will cook in 3-10 minutes. (The theory behind this is that proteins in the fish cook while the fat does not, so that the fish comes out wonderfully flaky and tender.)

 One of my favorites versions is to cook salmon in sesame oil and soy sauce.


While fish is cooking prepare Jacque Pepin’s recipe for herb couscous. The recipe is basically take some fresh herbs and garlic, throw them in a blender. When adding water to coucous, stir in the blended herb and garlic mixture. Coucous cooks in 3 minutes.

#149.  Even easier guacamole (very healthful & low-carb, too):


Mash 2 organic avocados with a little lime juice, sea salt, and a dash of tobasco. Stir in some fresh salsa (from the deli or produce section). Eat with organic corn chips or with a bean enchilada (spread organic refried beans on a tortilla and heat in the oven while you make the guacamole).


#151.  Quick chicken/veggie soup


Place ingredients in a large saucepan, bring to a boil, then reduce heat. Simmer for 5 minutes.

Posted by Norma Vale (from my book, “The Do-Gooder’s Diet” at amazon.com)


#152.  Rub loin lamb chops with Dijon mustard; cook over hot gas grill or under your oven broiler. Serve with parsleyed couscous and sliced fresh tomatoes with chopped fresh rosemary and olive oil. Quick, colorful and delicious.


#153.  Great recipes, but what is with the canned tuna (especially in a Nicoise). It takes 2 minutes to sear a piece of tuna. And the best 0 minute meal is a nice piece of sashimi. (Put the brown rice in a rice cooker the night before.) Thanks for the many ideas.


#154.  Arrange on a plate:


        a dollop of store-bought hummus (experiment with different flavors)

        some sliced feta cheese (bulk feta cheese, sold in delis, is the best)

        sliced seedless cucumber

        sliced red or orange pepper

        sliced tomato

        some good quality olives, if you like them

        fresh pita bread

        salt, to taste




        1 lb wild salmon

        olive oil 1/4 cup

        cumin 1 and 1/2 tsp

        garlic minched 2 clove

        worcestershire sauce 4 tsp

        grated lime rind 1 tsp

        lime juice 1/4 cup

        salt 1/4 tsp

        pepper 1/4 tsp


marinate salmon at least 1/2 hour - AND GRILL yes GRILL


#157.  10 Smear mackerel fillets with mustard, then sprinkle with chopped herbs (fresh tarragon is good), salt, pepper and bread crumbs. Bake in a 425-degree oven for about eight minutes.


#158.DELICIOUS NORI EGGS (a la John from Park Slope) Serves 2.


-         1 large “sheet” (about letter size) of dried, roasted seaweed available from Asian grocery store. (Unsalted is better, if you can find it.)

-         4 eggs

-         1 tablespoon sesame oil

-         1 tablespoon soy sauce

-         black pepper


** Heat a frying pan with sesame oil.

** Tear seaweed sheet into small pieces, as if you were shredding a piece of paper. Toss seaweed into pan and saute for 1 minute. Use a spoon to distribute the seaweed across the pan because you don’t want it to clump in a single area.

** Scramble the 4 eggs and pour in the the frying pan, continuing to scramble vigorously and cooking until the eggs are just short past the runny stage.

** Scramble in soy sauce and season with pepper and continue to cook until eggs are at the desired consistency.


TRICK IT OUT! — Saute in small cubes of tofu and diced scallions and let cook for 2 minutes in the oil before adding the seaweed and proceeding.


#160.  Feta + Basil Topped Turkey Burger on a bed of Kale


In a large hot skillet:

1 Tablespoon olive oil

2 generous patties of high quality ground turkey,

ground meat or veggie option.


Meanwhile chop:

1/2 cup packed basil or other herbs

Mix this with:

1/4 Feta cheese

2 Tablespoons mayonaise

Flip when burger is half done, top w/ mixture


Remove tough parts and chop (just a little):

3 cups packed Kale leaves


When the burgers are almost done, push to side of the pan, add Kale with 1 Tablespoon of liquid. Stir fry a few strokes then toss with:  2 Tablespoons prepared chutney or fruit preserves


When the Kale is sufficiently wilted, it’s done. Arrange this artistically on your plate and savor.




Get two good size ripe tomatoes and do a rough chop. You’ll need good quality fresh mozzarella, cut into bite size pieces. When it looks like you have the right amount of tomatoes and cheese to suit you, add chopped fresh basil leaves into the mix. Add balsamic vinegar and olive oil and toss. Add salt and pepper. This goes well with any type of good quality bread or toasts.


— Posted by Tomato & Mozzarella Salad with Fresh Basil


#163.  Curried Tilapia and Okra with Couscous -- Serves 2


-         .75 lb tilapia filets

-         14.5 oz can diced tomatoes

-         1 medium onion (roughly chopped)

-         half bag of frozen okra (whole or sliced both work)

-         2 T madras curry

-         salt

-         pepper

-         1 cup dry couscous

-         1 1/4 cup water

-         1/2 cup water


Bring water to boil in one pan. While it’s heating, put tomatoes, onion and curry in another pan and stir together until curry is mixed around. Put frozen okra and tilapia filets on top and season with salt and pepper. Add 1/2 cup of water, bring to boil, cover and cook on medium until fish is flakey and cooked – about 10 minutes.


When water comes to boil, turn off heat, add couscous and pinch of salt, cover and let sit for a few minutes. Serve couscous on plate with fish, okra and sauce.


#164. Beef & Beans


1 lb ground beef

1 or 2 cans baked beans

brown sugar, to taste



Brown the beef; drain. Add baked beans. Add brown sugar (1 T to 1/4 cup, to taste). Stir. Serve with ketchup, fresh bread, butter, and side salad.


Tomato Noodle Soup


1 can tomato soup

Elbow or other small noodles

Black pepper


Prepare soup according to can directions. Boil noodles. Add to soup. Sprinkle with black pepper. Serve.


#165.  How about a large portobello cap? Chop stem, a little garlic, onion, any other seasoning you like. Put all that into the cap, then put a whole egg on top of all, sprinkle with a little black pepper, and broil until egg is cooked to your taste.


#166.  Emergency Clams

This is my genius sister’s recipe. Easy any night, and ingredients can always be in the pantry:


1 can chopped clams

1 large clove garlic, minced

1/4 cup white wine (or to taste)

dried, crushed red pepper

Angel hair spaghetti

Olive oil


Boil spaghetti. In the meantime, saute garlic in olive oil. Then add can of clams, including clam juice, wine, and red pepper. Simmer until spaghetti is done. Drain and rinse spaghetti, and toss with sauce. Delicious and fast!


#167.  Summer Berry Salad


Lay a bed of spinach and romaine (I like to mix the two for different textures). Add pre-cooked shrimp or chicken strips (Trader Joe’s has several varieties). Toss in walnuts, gorgonzola cheese, sliced Red Delicious apples, and all kinds of berries (strawberries, raspberries, and blueberries). Toss with a simple dressing of olice oil and balsamic vinegar.


#168.  Pepper Chicken Wings


Pre heat oven to 425. Place package of wings in glass casserole dish. Cover liberally with

fresh black pepper and white pepper (can also use cayene pepper and hot paprika.) Sprinkle with coarse Kosher salt. Bake for 75 minutes. (Wings come out very crispy and peppery).


#169.  This a favorite sandwich that I pack for my husband’s lunch in the summer:


•marinated mozzerella

•thick slices of tomato

•fresh basil


Load ingredients on a crusty baguette, drizzle with leftover marinade. No oven needed!


#170.  Simple Turkey Burgers


Combine 1lb Italian turkey sausage (w/out casing) with:

4 chopped oil-packed sundried tomatoes,

a handful each of basil and pine nuts (chopped),

1-2 minced garlic cloves

salt + pepper to taste


Mix with hands, form into 4 patties.


Grill/broil/fry until done, serve on buns with lettuce and whatever other condiments are desired.


#171.  Chop Salad-


one small red onion

one fresh red pepper

one cucumber

two stalks celery

one avacado

handful of nuts (I use almonds or cashews)

one package extra firm or pressed tofu


chop everything into cubes, stir and eat.


#172.  Monday Night Fennel Risotto


Heat a little olive oil in a heavy saucepan over high heat, meanwhile coarsely chop an onion and a fennel bulb and toss them in for a couple minutes til the onion’s lightly browned. Add about a cup of arborio (round-grain risotto) rice and stir to coat with oil, about 30 seconds. Add a cup of white wine, then 2 c. chicken stock (but hot water and bouillon cubes are also fine). Reduce heat to low and season with saffron or a tiny bit of hot curry powder. Stir once or twice til rice is done (adding enough water/stock to keep things creamy). Grate a generous handful of fresh parmesan into the pot; add black pepper and salt to taste.


Sounds boring but tastes addictive! (Also great with zucchini, peas, asparagus, artichoke hearts…)  The rice does take more than 10 min. to cook, but only 6 or 7 minutes of your time, maybe even less once your routine’s perfected (especially if you cover the pan).


#173.  Turkey pesto surprise


Turkey breast (uncooked)

fresh garlic (a few cloves diced depending on how you like it)

vine tomatoes

mushrooms (button ok but bigger, flatter ones are better)

zucchini/courgette (for those non Americans reading this)

dried red chilli

oregano and/or basil (fresh if possible)

A dollop of green pesto sauce


Mix all together in a baking dish and bake on about 350 F for about 20/30 minutes. Check once or twice to mix around. Serve with pasta of your choice and green salad


#174.  10 minute fish chowder


1 lb white fish fillet of choice

1 15 oz can tomatoes, diced

1 medium potato

2 tsp parsley flakes

1/4 tsp red pepper flakes, or to taste

1/2 tsp oregano

1 clove garlic

olive oil, salt


Dice garlic and saute in olive oil in medium saucepan. Dice potato in 1/2 inch pieces and add, stirring for a minute. Dice fish in 1 inch cubes. Add fish and all other ingredients to pot and simmer 5-6 minutes until fish is done. Serve with crusty bread and, if so inclined, a glass of white wine.


#175.  Pasta e Fagioli w/ Tuna


Boil spaghetti


Mix together in a large, heavy casserole:

1 large tin or jar cannellini beans

1/4 c olive oil

1 tsp grated lemon rind

Juice of 1 lemon

Handful chopped parsley

S&P to taste


Heat through, no longer, pour over cooked spaghetti, top with 1 can drained tuna in oil. Top with grated parmesan cheese.


#176.  Here’s something my aunt’s eccentric boyfriend used to make for us kids. Horribly unhealthy but tasted great:


1 head of lettuce

1 bag of plan Doritos

1 lb ground hamburger

1 block of cheese

1 bottle of Wishbone brand (I think) Catalina dressing


Cook and drain hamburger, put in large salad bowl.

Shred head of lettuce and place in bowl. Grate cheese and place in bowl. Crush unopened bag of Doritos to a find pulp and place in bowl. Dump in whole bottle of dressing and mix everything until coated.  Heart attack city!




1 can water-packed light solid tuna (or olive-oil packed if it’s really good quality)–drained

Handful of chopped scallions

1 can white navy beans or other small white bean–drained

Juice of 1/2 lemon

1/4 c extra virgin olive oil


Mix and eat—it’s heaven alone or as part of an antipasto.


#178.Fish Tacos (so easy!)


- tortillas (we prefer the whole wheat kind)

- breaded white fish (any kind that you can buy frozen and just heat it up)

- 1 can white corn

- 1 medium tomato

- 1 small onion

- cilantro

- 1 tbsp apple cider vinegar

- two limes


Salsa: Chop tomato and onion into bite sized pieces. Add corn and cilantro (to taste) to the mixture. Add the juice of 1 lime and the apple cider vinegar as well. Salt and pepper to taste.


Cook the breaded fish and place on warmed tortillas. Add the salsa and cheese (if desired). Use slices of lime to squeeze juice on tortillas. and enjoy!


#179.  Salad of spinach leaves, red onion, mushrooms, pecans, feta cheese, dressed with a little olive oil and balsamic vinegar. Maybe a touch of sugar in the dressing. (and it is pa-cahns, not pee-cans) :)


#180. 8-10 lamb chops

olive oil

Worchestire sauce


ground pepper

garlic (optional)


fix ahead of time to let marinate for 30 min. in fridge or a day, or put together in 3 minutes and cook on stove or grill in minutes.


In a container, place chops inside and add 1.5 TB olive oil, a few splashes of Worchestire sauces and coat both sides with salt and pepper. Add minced garlic if desired.  Cooks within 5 minutes.


#181.  Beef Stir Fry


Buy a good steak, and cut in to cubes, put in hot wok with olive oil. Stir around until cubes are brown, add s and p, and balsamic vinegar. Then add chopped vegetables (carrots, broccoli, green beans, asparagus) or whatever you like. Cook until tender. Serve by itself or with rice.


#183.  And yet another pasta recipe, this one even easier than most of the others…:)

While boiling water for 1 lb. of pasta (butterflies are my favorite for this), open one (18 oz)can of New England clam chowder (I’ve used Progresso), and open/drain two 6-oz cans of baby clams. Sautee 1 small chopped onion and 2 pressed cloves of garlic in some olive oil. Add the canned stuff plus some lemon juice and a generous amount of white wine. Stir in black or cayenne pepper and salt to taste. Simmer for a minute or so. Serve over al-dente pasta (optionally with chopped parsley sprinkled on top). If you’re really in a rush you could omit the onions and garlic (maybe use some garlic powder). The white wine is key, though!


#184.  FYI, Neal #153 - Nicoise is traditionally made with canned tuna. A Nicoise made with a good Italian tuna in olive oil beats fresh any day and can be a spur of the moment choice.

My favorite 10 minute meal?

A really good pocini ravioli or shelf stable gnocchi. While that boils (about 4 minutes), Saute a handful of fresh sage leaves in some sweet butter. Make sure to let the butter brown a bit and get that lovely nutty fragrance. Stir in drained ravioli/ghocchi with some of the cooking water. Simmer a minute or two to blend the flavors. Pepper and cheese are the only other additions you need. Serve with a nice salad and wine. Heaven.


#185.  puerto rican salad serenata de bacalao


- salted cod fish

- sliced onions, tomatoes, olives, capers

- pepper, salt

- olive oil

- lemons juice

- puerto rican lettuce

- cilantro

- boiled potatoes, sliced


#186.  These may be ten minute meals, but they all seem to be loaded with butter and oil.


#187.  crumble good Italian sausage ( preferably hot) and cook in butter (or can whiz in Cuisinart when cooked to save time).

mix with fuselli or similar and serve with lots of grated Parmesan.

Ingredients should be top quality as no place to hide.


#188.  The anything that’s in the fridge salad


(I like the instruction “get a big bowl, big enough for tossing”). Add fresh greens (lettuce, arugula, radiccio). Add cooked rice (about 1/4 cup per person), and anything in the fridge that looks good. Dress it with an oil and vinegar dressing, toss and serve with a crusty bread. Some good things to add to the greens and rice:


grilled chicken, salmon or beef, diced

fresh peas or string beans, cut

fresh peppers (red or yellow are nice)

chopped scallions, mushrooms


If you garnish with flowers — nasturtiums or calendula, people will think you’re a gourmet. And, slightly sticky rice is best!


#189.  if you keep your kitchen stocked with:

canned sardines or canned tuna, chicken or beef stock

dry toast

canned milk


olive oil

wine (red and white)

and some eggs, cheese, fruits, and vegetables in the refrigerator you will never be caught unprepared for a quick hot three course meal.


#190.  Yoghurt Soup or Tzatziki


A big tube of low fat plain yoghurt

1 cucumber

1 clove of garlic



- grate the cucumber into a bowl

- soup about 1/2 or 2/3 of the tube of yoghurt

- mix well

- add about 1 tablespoon of lemon juice, salt/pepper to taste


thats the tzatziki, Add ice cold water to make into as liquid a soup as you want.

- Serve with a little dill on top


#191.  This is only good when you are drunk, but if eaten as a less-than-ten-minute meal at three in the morning, will ensure you are not hung-over when you wake up.


I can black beans

2 eggs

tofu (if you have it)

two handfuls of any vegetables

olive oil

1 large clove of garlic



Chop or defrost any vegetables you have (salad vegetables from your crisper work great, but so does any vegetable that comes frozen and in a bag and is hiding in your freezer). Note: you are drunk. If you are chopping, use a very small, safe knife. Set aside.


Slop quite a lot of olive oil into a a large frying pan. Turn the heat to more or less medium high. Fry garlic. Add a half-assedly drained can of black beans. Let simmer in oil for a minute. Then, if you have it, add half a block of tofu and smoosh it into the whole mixture. Add vegetables and mush everything around with your spatula. Proclaim something you find deep to your partner or roommates, while brandishing your spatula. When you are done proclaiming, crack two eggs into the pan and immediately break the yolks. Wash your hands –you’re drunk and you’ll probably put them in your mouth or someone else’s before the night is over. Keep stirring, and season the mixture with salt, pepper, and a whole lot of turmeric.


Eat while lying in bed. Put all dishes in the sink to deal with later.


#192.  This is an authentic Italian dish (Tuscan?) that I probably first saw in the NY Times that takes about five minutes to produce. It’s great as a light supper on a hot night or as an appetizer for a full dinner.


- Open a can of cannelini beans, drain.

- Dice a red onion.

- Open a can of imported, olive-oil packed Italian tuna. (Do not try this with Bumble Bee or Chicken of the Sea. If you do the ghost of Craig Clairborne will come back to haunt you.)

- Gently toss the beans with the onion and tuna.

May require additional olive oil or dress with the olive oil in the can of tuna.


#193.  We call this Glop in our family: Cut up and saute one vidalia onion, put aside. brown one pound of ground serloin, salt & peppered. add cooked onion and one pkg frozen peas, cook till done. Cook one pkg of store bought mashed potatoes in the microwave. Pour meat mixture over helping of mashed poitates and serve. Close to Heaven!


#194.  Omelets to order. You can make four in less than 10 minutes. My current favorite is the summer tomato omelet:


2-3 eggs


2-3 slices ripe tomato

Fresh goat cheese

Herbs cut from the garden

Grainy mustard



Mix the eggs, some milk and salt and pepper in a bowl. Sauté the tomato slices in butter until they soften, remove to a plate. Add more butter to pan heat until just before browning and add eggs. Shake and cook until mostly set, add tomato slices, goat cheese and chopped herbs. Cook another 30 seconds and turn out onto a plate. Top with more herbs and serve with mustard on the side. Serve with a chilled Muscadet, Sancerre or Rosé.


#195.  Easy Spinach Quesadillas


3 whole wheat flour tortillas

1 1/2 c. reduced-fat shredded cheese (I prefer TJ’s light cheddar jack)

1 1/2 c. frozen spinach (I used bagged, chopped spinach - any brand will do)

1/2 small onion

1 tbsn olive oil, divided

salt and pepper to taste

Light sour cream and/or salsa


(a) Place spinach in a bowl and microwave 2 minutes or until warmed through.

(b) Meanwhile, heat 1 tsp olive oil over medium-high in a medium skillet. While skillet is warming up, coarsely chop onion. Saute onion in oil until opaque, adding salt and pepper to taste (~2 minutes).

(c) While onion is cooking, fill flour tortillas with cheese. When spinach is done in microwave, squeeze it dry and toss it into the skillet with the onions and toss to combine. Remove onion-spinach combo from skillet and place over cheese in tortillas.

(d) Remove skillet from heat and carefully rub inside of skillet with a damp paper towel to remove any remaining spinach/onion.

(e) Return skillet to burner. Working in batches over the same med-high heat, add some oil (very little if using non-stick pan, about 1 tsp. if using cast iron/other), brown tortillas on both sides (cheese should melt). Repeat with all tortillas.

(f) Cut quesadillas into three slices each, layer on plate, and serve with a dollop each of sour cream and salsa.


#196.  Poached salmon steak or fillet


If you use salmon steak, sometimes I debone the steak and make a circle of the steak and tie it with a string. Makes a nice presentation. If I use fillets, I usually cut the fillet in 1 to ½ inch strips and then poach those strips. When the poaching is completed, I make a five, six, seven or eight pointed “star” with the strips on a platter and in the middle I place a spoon of the dill sauce and sprinkle with additional dill or a sprig of fresh dill. Best salmon to use is Norwiegen.


Stalk of celery, carrot and one onion, chopped and diced (called a miripois), bay leaf, chopped parsley, thyme, 12 peppercorns, one garlic clove (no need to peel). You can combine the bay leaf, parsley, thyme, peppercorns and garlic in cheese cloth if you desire or just put into pan loose. (Bouquet garni).

½ cup dry Vermouth or dry white wine.

Put pinch of Kosher salt and fresh ground pepper on salmon, both sides.


I use a saute pan with a cover. Put salmon in pan that is heated, pour wine in pan with all of the above ingredients and add water to cover the salmon. Place lid on pan and bring to boil and then turn down heat to simmer. Cook for about 10 minutes or until you see salmon looks done in pan. Remove salmon and cool. You can brush off vegies that are on salmon.

Dill sauce. For 2 salmon portions, 2 tablespoons of mayonnaise and sour cream, juice of one fresh lemon section, teaspoon of sugar, pinch of salt and fresh pepper, tablespoon of dill, either fresh or dry and mix well. I taste the dill sauce and adjust with sugar, salt and or pepper.


#197.  Kale, White Beans and Bacon


Cook chopped up bacon (I use tempeh bacon) until it’s almost browned (woks work well for this), then add 1 can white beans and however much kale you want. Season with pepper, sage and soy sauce. Toss and let the kale wilt. Takes 5 minutes and is delicious.


Easy Mexican Dish


Combine in a non-stick large pan:

1 can black beans

1 jar really good salsa

1 package of corn

1 package taco flavored beef or veggie beef (optional)


Stir, heat and serve with tortillas or chips.


#198.  Lemon Lucerne yoghurt over a bowl of Kashi cereal,preferably the one with the blueberries. Yum!….


#199.  Quick ‘N Easy Barbecue-ish Sandwich


One container of pre-sliced thin chicken/turkey that comes in the container that you can “keep and stow” the leftovers in the fridge. I prefer the honey roasted flavor of the name brand, but I’ve done it with the store brand and it works great too.


Open container and unseal the plastic bag inside, throw away the plastic bag (not microwavable, trust me) and put it back in the container.


Holding it all together with one hand and keeping it in the package, I use a sharp/barbed edge plastic knife (so I don’t score the plastic) to quickly slice it into strips. And yes, I have used a regular knife, but then I sliced it inside the open plastic bag to save cutting the container, just don’t forget that you can’t microwave the bag.


Add your favorite sauce (I like Open Pit :-) , microwave (without lid, put a piece of paper towel or cling wrap over it) for about 1 minute, depending on your micro, but do not overcook! It just needs to be warm, not hot.


Then put on bun or toast or whatever is on hand, any lettuce or veggies you want to throw on or next to it and voila! Low fat, low calories, high protein and major easy.


#200.  1 can garbanzo beans, rotini, 2 medium heirloom tomatoes, olive oil, fresh Parmesan,

1 small bunch chopped, fresh basil.  Coarsely chop tomatoes. Cook pasta until al dente, then drain. Grate a cup and a pinch of fresh parmesan. Drain garbanzo beans. Rinse and chop one small bunch fresh basil. Toss all ingredients together with a generous amount of olive oil, and season with salt and pepper.


#201.  Pita Pizza!


1 whole wheat pita

1 tomato, diced/chopped

1 tsp olive oil

1/4 cup mozzarella cheese, shredded (I use reduced-fat cheese)

garlic, chopped




atop pita:

1. drizzle olive oil

2. add chopped garlic (spread evenly)

3. add tomato

4. add cheese

5. add basil

6. add salt


Place on grill (or oven) at ~375 degrees, until cheese is browned. (about 10 mins.)

(I usually roast broccoli alongside it.)


#202.  Quick canapes: cream cheese, smoked salmon, dill


Mix everything in a food processor until it’s creamy and smooth then spread on toasted raisin bread.


#203.  Vegetarian Nachos


1 Can Bearitos Refried Beans

1 Cup Shredded Cheddar Cheese

1 Cup Salsa

1 Cup Sour Cream

4 Cups Tortilla Chips


Cooking Directions:


1- Heat refried beans in saucepan while preheating oven to 350 degrees

2- Spread out tortilla chips on baking sheet

3- Spoon heated refried beans evenly over tortilla chips

4- Sprinkle shredded cheddar cheese evenly over beans

5- Place baking sheet in oven and cook until cheese melts (usually five minutes)

6- Remove baking sheet from oven and spoon sour cream and salsa evenly over nachos

7- Serve


Warning: These nachos are highly addictive and kids love them. So, be prepared to make another batch.


#204.  Penne alla Puttanesca Cilena


Enough for 6


This is a quick and easy way to use leftover salmon. It’s based on the idea of the quickly made puttanesca sauce, but in this version the quickness is provided by canned cream of mushroom soup, enlivened with lemon zest and juice and capers. Since most farmed salmon comes from Chile today, that’s why it’s called “alla Puttanesca Cilena.”



1 pound cooked salmon filets

1 20 oz can cream of mushroom soup

1 pound penne pasta barilla whole wheat

1 whole yellow onion minced

2 tablespoons unsalted butter

1 whole lemon zest and juice

4 tablespoons capers

1 cup chicken stock

4 ounces parmesan cheese grated fine




1: Flake cooked salmon filets into chunks, and set aside. (If you haven’t cooked them already, you can either sauté them with some butter, or poach them in some water with a squeeze of lemon and a pinch of salt.)


2: Set your pasta water to boil, with a good pinch of salt.


3: Zest the lemon. You’ll add the lemon zest later. Then squeeze the juice out of the lemon and set aside.


4: Make Sauce: On medium heat, melt the butter in a saucepan. and then add a whole minced yellow onion. When the onion is translucent and soft, empty a big can of Cream of Mushroom soup into it, and add chicken broth and juice of a whole lemon until it has the consistency of a sauce. Don’t salt it, because the canned soup has plenty of salt already. Add the chunks of salmon. Set it to simmer on low.


5: When the pasta water is boiling, add your pasta, cover the pot if you need to bring it back up to a boil, and cook for 9 or 10 minutes or until al dente.


6: When the pasta is ready, Drain it.


7: Stir the lemon zest into the hot sauce. Add the hot drained pasta and mix it up well so that all the pasta is coated with the sauce.


8: Plate the pasta, sprinkle with capers, and parmesan cheese.


#205.  Looking to the recipies the author could have shortened the article to a single sentence…


Go out and buy yourself a Tuscan cookbook.


#206.  Peanut Chicken Salad Sandwiches


To diced, cooked chicken, add…

-Diced red or yellow bell pepper, shredded red cabbae, carrots, or other veggies you have on hand

-Chopped fresh basil


-Thai peanut sauce

-Lime juice

-Chopped peanuts


Stuff into whole wheat pitas. Leftover chicken salad makes a great lunch.


#207.  Spinach and feta cheese wrap!


Whole Wheat Wrap, 1

Spinach, 1-2 cups

Tomato, 1, chopped/diced

Feta Cheese, 2 Tbsp., crumbled

Garlic, 1 Tbsp., chopped

Olive Oil, 1-2 Tbsp.


1. Heat Pan at low-medium flame.

2. Drizzle Olive oil in pan.

3. Drop in garlic. Cook alone, until the garlic smell permeates the air. (Approx 2-3 minutes)

4. Drop in spinach. Saute spinach. (~5 mins.)

5. In separate pan, place whole wheat wrap flat.

6. In the center of wrap, drop in sauteed spinach, in a row form.

7. Add tomatoes, along row.

8. Add feta cheese.

9. Wrap the wrap in the pan — and heat both sides before serving.


Even better with the addition of avocado!




2 slices of bread, whatever kind you like

enough sharp cheddar to make a cheese sandwich with

butter, olive oil, or Pam for the grill or frying pan - depending on how healthy you want to be


Pan fry or grill until gooey - the classic Grilled Cheese.


#209. a bit longer than 10 minutes but is SOO delish–you can also cut into small squares and use for an appetizer.


Mediterranean Pizza


1 Boboli pizza crust

1 small can sliced olives, drained

2-3 scallions, sliced

2 fresh Roma tom’s or 1 can diced tomatoes, drained

2-3 cloves garlic, minced

olive oil

basil, to taste (fresh is better)

~4 oz. crumbled feta cheese


~4 oz. shredded mild cheese (I use Jarlsburg )


Heat oven to 400 degrees. Brush some olive oil onto the pizza crust. Next spread on the chopped garlic. If you opt to use both cheeses, (I like this step b/c it balances out the saltier olives + feta) sprinkle the mild cheese on now. Next layer the tomatoes, olive slices, and scallions. Top it off with the feta and basil, and bake until the feta begins to brown, about 10-15 minutes. Enjoy!


#210.  Santa Fe Vegan Wraps for Two:


4 Whole Wheat Tortillas

1 Tomato

1 Avocado

1-2 Jalepeno Peppers

1/4 cup fresh cilantro

1/2cup black beans


sea salt


*Drain and rinse canned black beans.

*Seed and slice tomato, jalepeno and avocado.

*Squeeze sone fresh lime on avocado and black beans.

*Evenly divide and arrange ingredients onto the four tortillas.

*Sprinkle lightly with sea salt.

*Roll tightly and enjoy!


#211.  “Huevos a la flamenca”

- 2 eggs.

- 5 Tbs. tomato sauce (not ketchup!).

- 2 Tbs. green peas.

- 4 slices of chorizo.

- 1 Tbs. olive oil.


This meal is served in small individual terracota dishes, a small skillet would be great also.


Pour olive oil in the skillet, tomato sauce to cover surface, place eggs carefully on the tomato sauce, add green peas and chorizo slices surroinding the eggs. Cook on the stowe until the eggs are done, or place in pre heated oven.  Enjoy with good bread!


#212.  Egg fried rice:



1) 2 cups of left over rice from the fridge

2) 2 tsp oil

3) Half onion - finely chopped

4) Quarter cup chopped bell peppers

5) Salt to taste

6) Pinch of turmeric

7) ginger+garlic paste

8) curry leaves


Heat the oil, add onions, turmeric, ginger+garlic paste. fry onions for 2-3 mins, then add bell peppers and curry leaves, fry for another 1-2 mins. Add rice, sprinkle salt. Turn dish around for 2-3 mins and you are done. Serve piping hot!


#213.  Well, two people have already posted the canned-tuna-and-white-beans idea I use, so here are two more:


Following the instructions on the package, cook up some tortellini or ravioli (preferably fresh). Meanwhile, melt 2-3 tablespoons of butter in a skillet, chop up a handful of sage leaves, and stir the sage into the butter when it’s just melted; cook just a minute or two (don’t let the sage burn) remove from heat and toss with the pasta.


Another over-pasta choice: for a half-pound of pasta, heat 2-3 tablespoons olive oil. Chop 1 clove of garlic and saute in the olive oil, then chop up one or two anchovy filets (according to your taste) and cook in oil until the filets “dissolve;” remove from heat. Then, toast about a handful of chopped walnuts, either in a pan in the oven at 350 or by toasting in the microwave for about a minute. When the walnuts are done, toss pasta, oil, and walnuts together.


I also have a “salad” on hand by getting a tub of mini marinated mozarella balls and mixing them with a container of cherry tomatoes; I also keep a jar of tapenade on hand. So some nights dinner is just a dish of the tomato-mozzarella salad and the tapenade on bread.


#214.  My favorite Salade Nicoise, from my French au pair years ago:


Combine 6 cups cooked minute rice, 3 sliced hard-boiled eggs, 1 can drained corn, 1 1/2 cup sliced kalamata olives, 1 can tuna or salmon, 3 thinly wedged tomatoes, salt. Add a standard vinaigrette of olive oil, red wine vinegar and dijon mustard.




Mash 1/2 an avodado with a drained tin of tuna. Mix in good quality olive oil and a bit of salt to taste. Spread on a slice of multi-grain bread. Top with sliced tomatoes and alfalfa sprouts. If you have hummus on hand, this can be used instead of the avocado.


#216.Greek Fried Egg


I learned this from Susanna Hoffman, “The Olive and the Caper”, then expanded on it a bit.


1/4 cup extra-virgin olive oil

2-3 sprigs fresh oregano

1 egg

several small cubes Greek feta

a handful of Greek olives

country bread


In a small nonstick skillet, heat the oil and the oregano together. The oil should be hot, but not smoking. Add the egg, and cook until the whites are set and a little crisp around the edges. The yolks should be to your liking. Pour the skillet contents into a bowl and add the feta and the olives. Enjoy with bread and a hearty wine.  Serves 1. (The process can be repeated to accommodate others.)


#217.  My mom makes this practically every morning. A very healthy dish.


Twice as much fresh spinach as you think you need because it cooks down (bagged is fine)

Some onion, chopped how you like it

Eggs (how many you want to eat)


Flax oil



Heat pan on medium heat. Spray with Pam. Cook onions, but don’t brown them. Add spinach to pan. Cook until spinach is wilted. Stir as desired to makes sure nothing burns and to make sure spinach and onions mix. When satisfied with how it’s cooked, put on a waiting plate.


In same pan, cook eggs how you like them. Mom usually does sunny-side up or over-easy. When cooked, put eggs on top of spinach/onion mixture.


Top with cayene and flax to your liking. Enjoy!


#218.  Saw Rachael Ray while I was channel surfing. It was fast, easy and delicious.


Don’t be fooled into thinking “Yuk, anchovies!”. They break down while cooking and taste more like pine nuts than hairy little fish.



Pasta Aglio Olio


1 pound pasta (spaghetti, linguine, etc)

1/4 cup olive oil

1 2-ounce container of anchovy fillets

1/2 teaspoon crushed red pepper flakes

6-8 large cloves garlic

1/2 cup finely chopped flat-leaf parsley

Freshly ground black pepper


Cook pasta according to package directions, reserving 1 cup of the pasta cooking water.


Place a large skillet over medium-high heat, and go once around the pan with the olive oil. Add anchovies, garlic, and pepper flakes, if you’re using them. Break up anchovies with a wooden spoon until they melt into the oil and garlic mixture.


Add reserved pasta water to the skillet, then the spaghetti, parsley, lots of pepper and a little salt to taste. Toss together and cook for 1 more minute so that the pasta has a chance to soak up some of the sauce. Yields 4 servings




I bag frozen edimame

1 bunch cilantro

1 cup peanut butter

soba noodles

1 tablespoon hot chile sesame oil

1 tablespoon soy sauce

1 large clove garlic


Defrost edimame in microwave or by boiling quickly. Cook soba noodles as directed. In food processor, combine garlic, peanut butter, spicy sesame oil, soy sauce and coarsely chopped cilantro.


Mix sauce and soba noodles together, then add edimame. Toss and serve room temperature.


#220.  Instant bread crumbs …


I buy Trader Joe’s wheat chex (low sodium and no sugar); I drop a handful in my little food processor. Turn it on high and I have Instant bread crumbs …


Coat a piece of fish with egg and these crumbs, saute in extra virgin olive oil, on low heat, til totally crispy. Fantastic. (And I suppose other cereals will work just as well!!)


#221.Black Bean Burritos


Filling -- In a sauce pan mix one can (well rinsed) black beans, one cup fresh corn, one diced green chili, three cloves minced garlic, 1 tablespoon cider vinegar, the juice from half a lime, 1 tablespoon cane sugar (or honey) - let cook until warmed through and corn is tender.


Salsa -- In food processor blend one pint cherry tomatos, one habenero (or jalepeno), the juice from half a lime, one bunch green onions, a generous portion of cilantro (can substitute parsley) and a few drops prepared hot sauce, sea salt and pepper to taste.


Wrap -- Warm whole wheat tortillas on skillet over medium heat


Assemble, perhaps add cheese such as a good aged chedder or fresh chevre. Eat.


#222. #166 - Emergency Clams - I love the title! I make something very similar, but I add loads of basil and sometimes I add some sun dried tomatoes.


#223.  Salmon Cakes


1 Can Salmon

1 Tbs. mayonnaise

1 egg

flavored breadcrumbs

1 tsp. Old Bay seasoning


Mix together with enough breadcrumbs to hold ingredients together. Pan fry in about 2 Tbs. olive oil until crispy on each side. Serve with tartar sauce or wasabi/mayo combo


#224.  Quesadilla’s on the Grill


Slice 1 Zucchini length wise

Cut 2 thick slices of red onion

Cut red pepper into rings


- Brush all vegetables with olive oil and garlic powder and grill 3 minutes per side

- Place 1 tortilla on the grill, top with cheese, cilantro, grilled veggies and a second tortilla.

- Using a large spatula carefully flip to brown second tortilla. Cut into wedges and serve with salsa and some fresh fruit.


#226.  My Mom’s Camp Stew:

Brown 1# ground beef,remove fat, add a can of red kidney beans (do not rinse) and 1 can of Campbells Vegetarian Vegetable soup - do not dilute. Heat and add salt and pepper. Don’t forget bread for wiping up the bottom of the bowl. It’s really good and kids love it.


# 227.  Boil water for capellini. Melt one tin of anchovies in its own olive oil in a saucepan. Add chopped garlic. Add one box of Pomi strained tomatoes and a half a can of tomato paste. Boil capellini (2 minutes).

- Toast 1/2 cup breadcrumbs (takes 2 minutes to brown them in a skillet, dry, stirring constantly to keep from burning.)

- Pour sauce over pasta, sprinkle with breadcrumbs, instead of cheese. Takes 10 minutes, 15 tops.


# 228.  See my delicious and LIGHTNING fast cous cous recipe. Quick, yummy, elegant and beautiful. http://improvkitchen.blogspot.com//01/quicker-than-you-can-say-cous-cous.html


# 229.  Different Take on Tuna Salad


1 can tuna fish, drained

Dab of crushed garlic (1/8 tsp, more or less)

Mayonnaise (not Miracle Whip)

½ t capers, minced

One large basil leaf, chopped fine

¼ t. balsamic

Good dash of Tabasco

½ t. olive oil +/-

fresh ground pepper


Makes a great sandwich on potato bread. No doubt would be good on lettuce leaves, too.


# 230.  lunch when I want to feel somewhat like a kid again.


1 box Kraft Macaroni and Cheese

1 can tuna, drained

if desired, “bunch” of frozen or fresh peas


# 231.  Savory Nut Spread – This is my answer to PB & J


2 T peanut butter (or can use almond butter or tahini)

1 T light miso (rice or chickpea)

1 onion

some fresh parsley

herbs (I like thyme & cayenne but feel free to experiment)


Dice onion & put into a small saucepan with 1/4 c water. Bring to boil and allow to simmer 5 minutes.

Mix nut butter & miso together (will get very tight) in a small bowl (cereal bowl works fine).

Add chopped parsley to the onion pot, let cook 30 seconds, then remove from heat.

Pour the onions, parsley & some of the water onto the PB, a little at a time, mixing until smooth. Use as much or as little of the water as you need to make the right texture. Stir in herbs.

Thicker, it’s great as a sandwich spread or on crackers, or carrot or celery sticks.

Thinner, it’s a nice pasta sauce.


# 232.  Nice stuff, but I’m confused about servings per mini-recipe. Some seem to be for one, some for many. Nobody in their right mind consumes a can of beans at one sitting.


# 233.  Homemade hummus is ridiculously easy — and cheap! This takes abut 5 minutes, including peeling the garlic.


Peel 5 cloves of garlic & mince in a food processor.


- 2 cans of chickpeas (I like trader Joe’s organic), 1 drained, 1 not drained,

- juice of 1 lemon,

- 2T olive oil (preferbably extra virgin)

- 1/2 c. tahini


& process for 2 minutes. If you don’t have a food processor, use a garlic press & a blender.