Sweet Potato, Arugula, and Goat Cheese Mini Frittata

I am posting this recipe by popular request.  I made this at the farmer's market, for Easter brunch, and for my class at Culinaria Cooking School.  Everyone has loved it.  It is one of my favorite frittatas! Sweet potato, peppery arugula, and creamy goat cheese are fabulous together.

To make this, you need to cut the sweet potato very very thin.  I used a mandoline, but you can also use a sharp knife to do this.  It is important to par-cook the potato slices first in the oven.  To create the egg mixture, you want to use a hand blender or food processor to thoroughly mix together the egg, goat cheese, and milk.  This will also chop up the red onion and arugula, which creates a good look.  It is very important to butter and flour the muffin pan.  To do this, just lightly coat each muffin slot with butter, then sprinkle flour around the bottom and sides.  Shake out the extra flour.

Sweet Potato, Arugula, and Goat Cheese Mini Frittata

Recipe Makes 12 - 14 Mini Frittatas

What you'll need:

-       1 tbsp olive oil, divided

-       1 sweet potato, peeled, thinly sliced (long, skinny potato is best)

-       ½ cup diced red onion

-       2 cups chopped arugula

-       5 eggs

-       1/3 cup milk

-       4 oz goat cheese

-       1 tsp salt

-       ½ tsp ground pepper

-       1 tsp dried sage

-    1/4 tsp mustard powder

-    1/8 tsp cayenne

-       ¼ cup chopped chives

-    ¼ cup crumbled cooked bacon (optional)

What to do:

1.     Preheat oven to 374*F.  On a baking sheet, toss potato slices with 1/2 tbsp olive oil.  Bake 8 minutes, until soft but stays intact when picked up. olive oil in a large skillet over medium-high heat.  In a skillet, heat remaining 1/2 tbsp olive oil. When oil is hot, add onion and cook, stirring frequently, for 5 minutes.  Add arugula and cook 1 minute. Remove and set aside to let cool.

2.     In a bowl, whisk together the eggs, milk, and goat cheese until smooth.  Add salt, pepper, sage, mustard powder, cayenne, and the cooked onion and arugula.  If available, use a food processor or hand blender to blend everything together; arugula should be blended into small pieces, not pureed.

3.     Prepare a muffin pan with butter and flour (see note above). Spread cooked potatoes slices around the bottom of each muffin slot (should have enough to fill 12 - 14). Some larger slices may need to be cut in half.  Create layer about 1/4- to 1/3-inch high. Add about 2 tbsp egg mixture; you can fill each up almost to the top. Sprinkle each with chives and bacon (if using). Bake in oven for 12 minutes.  Then turn oven to 'Broil' setting; broil for 3 to 5 minutes, until tops are starting to brown.  Remove from oven and let cool slightly.  Use a small rubber scraper to remove eggs.

Yikes! Sooo busy!

My life has changed quite a bit over the past few months.   I have become quite the busy dietitian/chef.  I am doing lunch and learn cooking demonstrations, personal chef services, private in-home cooking lessons.  It's been a little crazy lately.  I am writing recipes constantly, but not finding the time to upload them to my blog.  As I get into a good rhythm with my new schedule, I hope to get back to posting pictures and recipes!

For now, I will be at the Great Falls Farmer's market on Saturday January 18th, and Saturday January 25th.

I am also starting to teach at Culinaria Cooking School in Vienna.  I am so excited about this! I have diabetic-friendly classes, hearth-healthy recipes, and gluten-free cooking techniques and tricks.  If you are anyone you know that may be interested, you can find a list of my classes by clicking this link: http://www.culinariacookingschool.com/organizer/emily-doerman-r-d/

I hope to see some of you at my upcoming events!  Thanks for being dedicated followers!!

Pumpkin Shitake Mini Phyllo Cup Appetizers

I had the awesome opportunity to do a cooking demo at the Reston Williams-Sonoma. I had been wanting to do something combining pumpkin and mushrooms, and came up with this idea.  I tried a few different things: with and without the sage; with and without balsamic vinegar.  This recipe turned out to be the winner.  Some of the ingredients sound like they don't go together, but they really do!

This is also a healthy recipe! This recipe is packed with healthy nutrients including fiber, vitamins, minerals, and antioxidants. Pumpkin puree is loaded with carotenoids, including beta-carotene, alpha-carotene, lutein, and zeaxanthin.  These antioxidants help protect your eyes and play important roles in your immune function.  Pumpkin is also a good source of potassium, which helps regulate blood pressure.  Pumpkin seeds are rich in zinc and the antioxidant vitamin E, which both help your immune system.  Mushrooms are also loaded with healthy nutrients including many B vitamins, which help your body metabolize energy, and play a role in your nervous system. This delicious food also contains antioxidants including selenium and ergothioneine.   Mushrooms are a source of umami, the fifth basic taste, which gives a savory taste sensation.  Because umami increases the flavor of a dish, you can use less salt without compromising flavor.

Pumpkin Shitake Mini Phyllo Cup Appetizers

Recipe Makes 10 Servings

Ingredients:

3 tbsp pumpkin seeds (hulled)

½ tsp olive oil

¼ tsp pumpkin pie spice

2 cups chopped shitake mushrooms (stems removed)

3 tbsp finely chopped red onion

1.5 oz gruyere, shredded

1 tsp sage

¾ tsp dried chili powder, divided

½ tsp pepper

¼ tsp salt

¾ cup pumpkin puree

½ cup part-skim ricotta cheese

1 ½ tbsp balsamic vinegar

30 mini phyllo shells

Directions:

1.     Preheat oven to 350*F.  Bake pumpkin seeds 5 minutes, then remove.  Add olive oil, pumpkin pie spice, and ¼ tsp dried chili powder to the seeds.  Prepare a baking sheet with parchment paper.  Spread seeds evenly over parchment paper.  Bake 10 minutes.  Remove and let cool.

2.     Heat a medium sided sauté pan over medium heat.  When pan is hot, add chopped mushrooms.  Cook 3 minutes, stirring occasionally.  Add onions, sage, remaining ½ tsp chili powder, pepper, and salt.  Cook 5 minutes, stirring occasionally.

3.     In a bowl, combine pumpkin puree, ricotta cheese, shredded gruyere, and balsamic vinegar.  Add cooked mushroom mixture and stir.

4.  Spoon a heaping teaspoon of mixture into each phyllo cup.  Bake in oven for 8 – 10 minutes, until phyllo cups turn golden brown.  Remove from oven and top with a few toasted pumpkin seeds.  Serve hot.

Nutrition Information*: Serving Size 3 Phyllo Cups

104 calories, 5g total fat, 1g saturated fat, 114mg sodium, 10g carbohydrates, 1.5g fiber, 5g protein

Cranberries, Walnuts, and Brussels Sprouts

I am trying a few different ways to cook Brussels Sprouts.  I have roasted them with olive oil and garlic at 400*F for 20 - 25 minutes.  I made a recipe from American Institute of Cancer Research where it used raw Brussels Sprouts instead of cabbage in a slaw.  The slaw had dried cranberries, walnuts, and lemon juice.

I decided to try a similar recipe, but with cooking the Brussels Sprouts with fresh cranberries.  Instead of lemon juice, I used balsamic.  And I added blue cheese.  This can be served as a side dish, or as meal with rice or pasta.

What you need:
- 2 1/2 cups Brussels Sprouts
- 3/4 cup fresh cranberries
- 1 tbsp olive oil
- 2 1/2 tbsp balsamic vinegar
- 1 tbsp water
- 1 tsp honey
- 1/2 cup chopped walnuts
- 1/4 cup crumbled blue cheese
- 1/2 tsp salt
- 1/2 tsp pepper

What to do:
1.  Remove outer, loose leaves from the Brussels Sprouts.  Then, trim the stem off.  Next, use the point of a knife to cut a shallow 'X' in the bottom. Finally, cut each in half lengthwise.

2.  Heat oil in a large skillet over medium heat.  Add Brussels Sprouts.  Stir and cook 2 minutes.  Add cranberries, vinegar, and water.  Bring heat to medium-high.  Cover with a lid for 5 minutes, stirring occasionally.  Remove lid, lower heat to medium.  Cook 12 - 15 minutes, stirring occasionally.

3.  Add honey, walnuts, cheese, salt, and pepper.  Cook 3 more minutes.

Yellow Squash Burgers with Middle Eastern Flavor and Chickpea Salad

The summer squash in our garden has been growing so fast the past week.  All of a sudden we have around 8 pounds of squash.  What do I do with it?  I made a squash gratin (I will post the recipe soon).  But that only used half of a gigantic squash.  I still have 3 more gigantic squash to use.  So I had to figure out how to make the squash be the main component of the meal.  So, I liked the idea of a veggie burger.  I know I JUST posted a veggie burger recipe, but I want to post this now to stay within the right season.  I decided to go with middle eastern spices and flavors.  Tahini does well to hold pureed food together, so you don't even need eggs.  The beans add some protein, and creaminess.  Pine nuts work well to create a firm structure.  I tried to make it without panko or bread crumbs, but it was just too wet.  The panko crumbs really helped them stick together.

The salad is similar to a dish I had many times in Dubai. It complements the meal perfectly.  The best part is, this meal is pretty low calorie, but really keeps you full for a long time.  If you need a big meal, you can do two patties, each on 1 piece of bread to make it open-faced.

This recipe makes 8 patties.  So you can make it for a small BBQ, or freeze half for another day.  To freeze them, prepare a baking sheet with parchment paper.  Lay patties on the paper.  Once frozen, transfer to a freezer bag.

Yellow Squash Burgers and Chickpea Salad

Recipe makes 8 servings

What you'll need:
For the Burgers
- 1 large yellow squash
- 1/3 cup pine nuts
- 1/4 cup tahini
- 1/3 cup chopped yellow onion
- 1 tsp cumin
- 1 tsp coriander
- 1/4 cup fresh curly parsley leaves
- 1 tsp paprika
- 2/3 cup chickpeas
- 1/3 cup Panko crumbs
- 4 burger patties, or flatbread sandwich thins, toasted if desired
- lettuce and tomato for toppings

- 1/2 cup plain nonfat Greek yogurt
- 1 garlic clove, minced
- 1 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp cayenne (or more if you like spicy food)

For the Salad
- 1 medium tomato, chopped
- 1 cup chickpeas
- 1/2 cup chopped cucumber
- 1/3 cup chopped red or sweet onion
- 1 clove garlic, minced
- 2 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp pepper
- 1/8 tsp salt
- 1/2 cup chopped fresh curly parsley

What to do:
1.  Preheat oven to 375*F.

2.  Trim ends off squash.  Cut squash in half lengthwise.  Remove seeds from one half and discard.  Combine squash and all ingredients through chickpeas in a food processor.  Process until smooth.  Scrape down the edges and process again if necessary.

3. Prepare a baking sheet with parchment paper.  Use your hands to make 8 patties and place them on the baking sheet.  Bake 25 minutes.  Turn oven to 'broil' in order to toast the tops for 2 minutes.  Pull the baking sheet out, flip the patties, and broil for 2 more minutes.

4.  While the patties are in the oven, make the yogurt sauce by combining the ingredients Greek yogurt through cayenne.  Set aside int he fridge.  Make the salad by combining all ingredients in a bowl.  Set aside in the fridge.

Black Bean Quinoa Burgers with Stuffed Poblanos

I try to do at least 1 vegetarian meal per week.  But sometimes its hard to find something that my meat-and-potatoes-man fiance will like.  So vegetarian burgers usually go well.  My sweet potato and white bean burger go over pretty well.  I had seen some recipe using beans and quinoa and I figured that was a pretty good start.  I have been cooking a lot with quinoa lately, and I always have black beans in the house.  So then the next question is what are the seasonings.  I wanted it to be spicy, but not to much.  The cilantro-yogurt sauce helps to tame down the spiciness.  I also wanted to have something on the side.  I saw poblanos peppers at the market and thought I would stuff them.  Poblanos are not super spicy peppers, but they aren't sweet like bell peppers either.  I needed a lot of yogurt on my stuffed pepper, but my fiance thought it was delicious.

Black Bean Quinoa Burgers

and Stuffed Poblanos

Recipe makes 6 servings

What you'll need:
- 1/2 cup dry quinoa
- 1 1/2 cups drained and rinsed black beans
- 1/2 cup cooked corn
- 2 garlic cloves, minced
- 1/4 tsp chili powder
- 1/4 tsp cumin
- 1/8 tsp cayenne
- 3/4 cup chopped fresh cilantro
- juice of 1 lime
- 1/2 cup chopped onion
- 2 tbsp tomato puree

Poblanos:
- 1/3 of bean mixture above
- 3 poblano peppers
- 1/3 cup chopped red bell pepper
- 1/2 cup crumbled queso fresco

Cilantro-Lime Yogurt Sauce:
1 cup nonfat Greek yogurt
juice of 1 lime
1/4 cup cilantro packed cilantro leaves


What to do:
1.  Boil 1 cup water.  Add quinoa.  Simmer for about 10 minutes.  Quinoa should be translucent.  Remove from heat and set aside.  Place all ingredients for the sauce in a food processor.  Puree.  Remove and refrigerate until the meal is ready.

2. Place beans in a bowl.  Mash with a fork.  Only partly-mash the mixture, leaving some whole beans.  Add garlic, chili powder, cumin, cayenne, cilantro, lime juice, onion, tomato puree, and quinoa.  Mix together.  Remove 1/3 of the mixture and set aside.  Lay parchment paper on a baking dish.  With the remaining mixture, use your hands to make 6 patties and place on parchment paper.  Place in oven for 20 - 30 minutes.

3.  Cut poblanos in half lengthwise.  Carefully remove seeds and white flesh.  These are the hottest parts of the pepper.  It would be wise to use gloves.  Also be sure not to touch any part of your skin with a cut, or your eyes or mouth.  Wash your hands immediately after.

4. Using the bean mixture that is set aside, add the chopped bell pepper and restaurant restaurant restaurant and mix.  Spoon into the poblanos.

5.  Heat grill over medium-high heat.  Add poblanos to the top rack (or a non-lit area of the grill).  At the same time, cook the bean patties on the grill for 3 to 4 minutes on each side, until outside starts to brown.  Poblanos will be done with the outside of the pepper starts to wrinkle and blacken, and the inside mixture temperature reaches 165*F.  Serve on a toasted whole wheat bun with lettuce and tomato, and topped with the tasty cilantro-lime yogurt sauce. 

Caramelized Onion, Goat Cheese, and Eggplant Open Sandwich

It's a long title, but you can't read that and not get hungry! This is a nice vegetarian sandwich for dinner, or a weekend lunch.  It is best when it is served warm.

It does take some time to caramelize the onions, but I think we can all agree that it is so worth it!  The eggplant is pretty easy to cook.  Just make sure you salt it, let it sweat, then dry up the sweat (and brush off the extra salt) with a paper towel .

Caramelized Onion, Goat Cheese, and Eggplant Open Sandwich

Recipe makes 2 servings

Ingredients:
- 1/2 an eggplant
- 1 medium onion, chopped
- 1 tsp olive oil
- 1/3 cup goat cheese
- 4 slices bread (thin ciabatta, french baguette, or sandwich thin)


What to do:
1. Cut eggplant in half lengthwise, then in half crosswise.  Using two of the quarters, cut 1/2 inch slices.  Sprinkle salt on both sides and let side for 10-15 minutes.

2.  Heat oil in a large saute pan over medium heat.  Add onions.  Cook 3 minutes, then reduce to medium-low heat. Continue stirring occasionally for 20 minutes.

3. Use a paper towel to remove sweat and excess salt from eggplant.  Heat a flat pan over medium-high heat.  Cook each side 4 minutes, until tender and lightly browned.

4.  Toast bread, if desired.  Mix together the hot caramelized onions and the goat cheese.  The goat cheese will soften and become easier to spread on the bread.  Top with eggplant.  Enjoy while it is warm!


Slight Variation:
I tried this with ricotta cheese instead of goat cheese (because I didn't have any goat cheese).  That was a bit bland, so I drizzled some wonderful balsamic vinegar (from the Great Falls farmers market) over the top.  And I also added a little bit of basil.  That was quite delicious, too!

Cilantro Lime Chicken Salad

I felt like this was a pretty easy dish to make, but I also felt like I dirtied quite a few dishes.  There are a few things you could do to minimize the dirty dishes, which I have explained below.  Or, the rule in our house is: if you're cooking, someone else should be cleaning up!

The dressing is very simple and could keep for about 2 or 3 days after making.  So you can always make extra chicken, and take a salad to work with you the next day.

Cilantro Lime Chicken Salad

Recipe Makes 4 Servings

What you'll need:
For the dressing
- zest of 1 lime
- 2/3 cup fresh lime juice
- 1 tbsp agave nectar
- 1 tbsp olive oil
- 1/8 tsp salt
- 1 cup cilantro leaves

- 2 chicken breasts (about 1 pound total)
- 1 tsp olive oil
- 1/3 cup corn (fresh is best now, but frozen is ok too)
- 1/2 cup chopped bell pepper (any color you like)
- 1/3 cup chopped yellow onion
- 3/4 cup rinsed and drained black beans
- 1/2 cup chopped tomatoes
- 8 cups lettuce

What to do:
1.  Preheat oven to 375*F.  Heat 1 tsp olive oil in a large skillet over medium-high heat.  When hot, add chicken breasts, being careful not to overcrowd the pan.  Sear each side 2 to 3 minutes, or until lightly golden brown.  Spray a baking sheet with nonstick spray.  Add chicken to baking dish and put in the oven for 16 to 18 minutes, until inside temperature of the chicken reaches 165*F. Remove and let rest 5 minutes.

2.  While the chicken is in the oven, make the dressing.  Combine all the ingredients in a food processor or blender, or use an immersion blender to puree the mixture.

3.  Reheat the skillet used for the chicken over medium heat.  When hot, add corn, bell pepper, and onion.  Cook 5 minutes.  Add beans and cook for 2 minutes.  Set aside.

4.  Evenly distribute lettuce, cooked veggies and beans, and tomatoes into 4 salad bowls.  Chop chicken into large bite-size pieces; add to salad.  Pour dressing over the salad and serve.

Zucchini Boats

I love pretty much everything that contains zucchini.  Stuffing zucchini just sounds like a delicious idea.  You can stuff it with veggies or with meat.  In this recipe I used only vegetables because I served it with with chicken parmesan.  You could also use a lean ground meat in the zucchini boat and serve with rice or pasta.  Or this could be the main component of a vegetarian meal.

Zucchini Boats

Recipe Makes 2 Servings

What you'll need:
- 2 excessively large zucchini
- 1/3 cup chopped white onion
- 1/3 cup chopped sun dried tomatoes
- 1/2 tbsp oil from sun dried tomato jar
- 1/2 tbsp paprika
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1/2 tsp pepper
- 2 tbsp shredded asiago cheese

What to do:
1.  Preheat oven to 375*F.  Cut zucchini in half lengthwise.  Use a small spoon or a melon baller to scoop out the inside.  Leave a little bit of the white flesh attached to the green skin.  Chop the parts of the zucchini that were removed.

2.  Heat oil from sun-dried tomato jar in a large saute pan.  When oil is hot, add chopped zucchini, onion, and sun-dried tomatoes.  Cook 4 minutes, while stirring.  Add paprika, oregano, salt, pepper, and cheese and combine.  Stuff mixture into zucchini boats.  Cook in oven for 8 to 10 minutes, until zucchini boats are softened.

Light Shrimp Scampi

I rarely order shrimp scampi at a restaurant because it never seems to taste just right.  Its not garlicky enough, or it is too garlicky; it's too salty; or too greasy.  Sometimes I want to order it as a lighter meal, but it ends up being so heavy because there is so much butter.

Shrimp scampi is actually pretty easy to make, so why not make it at home the way I like it, and in a way that is healthier for me.  I like to use a lot of lemon juice, more than most recipes call for.  You can use less if you prefer.  I use one sauce for the shrimp scampi, and for the green bean side dish. It makes things easier, but the lemony garlic wine sauce just tastes great with both green beans and shrimp.

If you do not like shrimp, you can always use chicken breast instead.  Make sure to cut the chicken into large bite-sized pieces. Then saute the same way as directed for the shrimp, except add on 4 more minutes.

Light Shrimp Scampi

Recipe makes 4 servings

What you need:
- 8oz dry spaghetti
- 3 tbsp olive oil, divided
- 3 tbsp minced garlic (preferably fresh)
- 3 shallots, finely chopped
- 1 1/4 cup white wine
- 1/3 cup lemon juice
- 1/2 tsp salt
- 1/4 tsp pepper
 - half of a 24oz bag of trimmed green beans
- 1/4 cup chopped fresh parsley
- 1/2 tbsp red pepper flakes
- 1 tbsp butter spread

What to do:
1.  Cook pasta according to package directions.  Reserve 1/4 cup cooking liquid before draining pasta.

2.  Heat 2 tbsp olive oil over medium heat in a large, sided saute pan.  When oil is hot, add shallots.  Cook 2 minutes.  Reduce heat to medium-low heat.  Add garlic.  Cook 8 minutes, stir occasionally.  Be careful not to burn the garlic.  Add wine and lemon juice, simmer 3 minutes.  Add salt and pepper.  Pour or use a ladle to remove all but 1/4 cup mixture.  Set aside the rest of the mixture.

3.  Heat the 1/4 cup liquid mixture remaining in the saute pan over medium-high heat.  Add green beans.  Cover and cook 3 minutes.  Move green beans to an oven-safe container.  Set oven to Broil, and cook beans for 3 more minutes.

4.  While the green beans are in the oven, heat the large saute pan over medium-high heat.  When hot, add shrimp.  Let cook 1 1/2 - 2 minutes each side, until lightly browned.  When shrimp are cooked, add remaining wine mixture, reserved pasta cooking liquid, parsley, red pepper flakes, and butter.  Stir to combine.  Cook 2 minutes.  Serve immediately.

Emily, What Do You Eat?

I do realize it has been a very long time since I have created a post.  I feel really bad.  I have not forgotten that people come to my website for new ideas, and they have been staring at 'Sweet Potato Crepes with Apple Pork' for the past couple months.  Sorry!

I would say the reason behind my lack of posts is very similar to the reason many people opt to go out to eat or order in.  I have been so busy, so I often did not have time to plan meals and do effective grocery shopping.  So I was making meals with whatever was around the house.  I was also feeling pretty uncreative.  Instead of cooking new things most of the week with just a couple 'typicals' thrown in, I was cooking the 'typicals' almost every night.  I would look through magazines and cookbooks and just did not find anything that inspired me.  When I did cook a new recipe, I never got around to posting it.  I suppose I was spending a lot of my creativity on creating recipes for the Great Falls Farmers Market.  I even made the front page of the Great Falls Connection: http://www.connectionnewspapers.com/news/2013/jul/02/summer-abundance-hits-great-falls-farmers-market/.  I have also been working with the editor of Celebrate Home Magazine (http://www.celebratehomemagazine.com/).  Download the winter issue to learn the proper way to cut an onion, and stay tuned for the next issue featuring some nutritious and delicious recipes!

Everyone is always wondering what the dietitian eats.  When pople ask me what I eat, or what I cook, I am often not sure how to answer. I always think I cook a lot of everything.  I cook beef, pork, chicken, lamb, fish, shellfish; most vegetables; many different grains; Italian, Asian, American, Mexican cuisine.  So what am I supposed to say?  Well after these couple months of less-creative cooking, I have figured out what I cook often.

Fajita Taco Salad
I will cook this with stead, ground beef, chicken, or fish.  Once we had taco salad twice in one week, made with different meats.  My fiance didn't mind.  I always cut up onion and multiple colors of bell peppers, then cook them over the stove.  I add seasonings like cumin, paprika, chili powder, cayenne, and garlic to the vegetables and meat.  The vegetables and meat are laid over a large bed of mixed greens, then topped with plain Greek yogurt, salsa, fresh tomatoes, and usually hot sauce.  There is often some cilantro-lime flavored rice (white rice because my fiance hates brown rice, and I push for so many other healthy foods in our pantry that I have decided not to battle over the rice).  Leftover sauteed peppers and meat can be used to make a salad for an easy brown bag lunch the next day.

Grilled Steak with Baked Potato and Grilled Peppers
I bake the potato in the oven for about 30 minutes, then transfer to heated grill.  i cut up peppers and onions, and season with taco seasonings.  Then I put it in a vegetable tray on the grill and cooked until browned.  With the grilled steak, I top the cooked potato with the grilled vegetables, plain Greek yogurt, hot sauce, and sometimes salsa.

Pasta with Veggies and Beans
I cook up some whole wheat pasta (or Barilla Plus, made with legume flour).  I saute whatever vegetables I have, which is usually some combination of: onion, bell pepper, zucchini, mushroom, spinach.  I use olive oil, garlic, paprika, oregano, salt, and pepper to season. Then I add beans that I have drained and thoroughly rinsed- usually Great Northern, or Pinto beans.  After the pasta has cooked, I add that to the pan with the veggies and saute another few minutes.  Sometime I top with a little parmesan or asiago cheese.

Baked Chicken with Roasted Carrots and Potatoes
I cut baby carrots in half, chop some onion, and quarter little red potatoes. If I have frozen cauliflower, I will throw that in.  If not, I'll make a side salad to up the veggies.   I mix the carrots, onion, and potatoes (and cauliflower if available) together with minced garlic, paprika, salt and pepper, and cook it in the oven until nicely browned.  At the same time, I season some chicken, and throw it in the oven for about 20 minutes, until the internal temp reaches 165*F.

Spinach and Sun-Dried Tomato Stuffed Chicken
I cut chicken breasts in half, then flatten with a malet.  I add basil leaves, chopped sun-dried tomatoes, chopped spinach, chopped onion, and a bit of cheese (mozzarella, parmesan, pecorino, or asiago).  Then I roll it up, and use tooth picks to keep it together.  While those are baking in the oven, I cook some green beans over the stove with minced garlic.