Chile-Spiced Red Snapper and Couscous Stew

1 serving cooking spray (5 one-second sprays per serving)
1 small onions, chopped
1/4 cup sweet red peppers, chopped
1 average jalapeno peppers, red, or other hot chile, cored, seeded and minced (do not touch seeds with bare hands)
1 pound snapper fillets, or cod fillet, skinned, cut into bite-size pieces
2 medium tomatoes, cored and chopped
1/4 tsp dried thyme, crushed
1/2 tsp table salt
1/4 tsp black pepper
1 cup fat-free chicken broth
1/2 cup cooked couscous, pearl-variety
1 Tbsp chives, fresh, minced
1 tsp fresh lemon juice

Directions
Coat a medium nonstick pot with cooking spray. Add onion, red pepper and chile; sauté, stirring frequently, for 3 minutes. Add fish and cook 1 minute.

Add tomatoes, thyme, salt, pepper and broth. Simmer until fish is cooked through, about 5 minutes.

Stir in couscous, chives and lemon juice; heat through. Yields about 1 1/4 cup per serving.

Freezing and thawing instructions: Prepare stew recipe and place cooled product in a freezer-safe container, cover tightly and freeze. When ready to eat, thaw in the refrigerator and then reheat in covered saucepan over medium heat, about 5 minutes, or in microwave on medium power until hot. Or, remove frozen stew from container and place in a saucepan. Cover and heat over medium heat, breaking up stew with a spoon as it softens, about 15 minutes.

Barley Mushroom Salad

1/2 cup uncooked barley
2 cup water
1/2 pound mushrooms, white, sliced
15 1/2 oz canned yellow corn
4 medium scallions, sliced
2 1/2 tsp lemon zest, finely grated (zested)
2 1/2 Tbsp fresh lemon juice
2 cup cherry tomatoes, halved
1 tsp olive oil
1 1/2 tsp table salt
1/2 tsp black pepper

Recipe Directions
In a medium pan, bring barley and water to a boil. Cover, reduce heat to simmer and cook until tender, about 20 minutes; drain and rinse. Combine barley with remaining ingredients.

Makes about 6 cups

Lentils and Brown Rice

6 3/4 oz dry lentils, about 1 cup, rinsed
1/2 cup uncooked brown rice
2 cup carrots, shredded
3 cup water
1 packet onion soup mix, reduced-sodium preferred
1 tsp dried basil
1 tsp garlic powder
1 tsp olive oil

Directions
Rinse lentils. Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Makes 4 cups.

Hot and Sour Soup

1 can (10.5 ounces) condensed chicken broth
2 soup cans water
1 can (4 oz) sliced mushrooms
2 tablespoons cornstarch
2 tablespoons soy sauce
2 tablespoons distilled white vinegar
1/2 teaspoon Tabasco sauce
1 egg, beaten
2 green onions and tops, chopped

Directions
Combine chicken broth, water, mushrooms, cornstarch, soy sauce, vinegar, and pepper sauce in medium saucepan. Bring to a boil over high heat, stirring constantly, until slightly thickened. Gradually pour egg into boiling soup, stirring constantly in 1 direction. Remove from heat; stir in green onions. Garnish with additional chopped green onions or cilantro, as desired. Serve immediately.

Makes about 5 cups

Hearty Sausage and Pasta Stew

10 ounces of turkey sausage links, cut into 1/8-inch rounds
2 cups chopped yellow onion
4 cloves garlic, minced
1-1/2 cups sliced zucchini
1 medium-sized bell pepper, chopped
1 10-ounce can beef broth
1 16-ounce can chicken broth
1 cup dry red wine
1/2 cup water
1 8-ounce can of tomato sauce
1 16-ounce can peeled whole tomatoes, chopped, undrained
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley
2 teaspoons Worcestershire sauce
1/2 teaspoon sugar substitute
2 cups cooked whole-wheat penne or other like pasta

Directions
Coat a dutch oven, preferably cast iron, with cooking spray and place over medium-high heat for 1 minute. Add sausage. Brown lightly and set aside.

Add onion and garlic to dutch oven and cook, stirring occasionally, for 4 minutes. Add zucchini, bell pepper, beef broth, chicken broth, wine, water, tomato sauce, tomatoes, and their liquid, basil, oregano, and black pepper. Bring to a boil, reduce heat, and cover tightly. Simmer for 20 minutes. Stir in parsley, Worcestershire sauce, sugar, pasta, and reserved sausage. Remove from heat and let stand, covered, for 10 minutes to blend flavors. Flavor is even more enhanced if refrigerated overnight.

Serves 4

Hungarian Noodles

1 package (12 ounces) extra-broad no-yolk whole wheat noodles or other like pasta
2 beef bouillon cubes
2 tablespoons SmartSpread
1/2 cup beef broth
1/4 cup lean cooked ham, diced
1/2 teaspoon caraway seeds
1/2 teaspoon black pepper
1 cup nonfat sour cream
1/2 teaspoon of hot Hungarian paprika

Directions
Cook noodles according to package; add bouillon cubes to cooking water. Drain well.

In a large skillet, melt butter over medium heat. Add noodles, broth, ham, caraway seeds, and pepper. Cook, stirring for 8 minutes. Add sour cream; cook, stirring until heated through, about 2 minutes. Place on a serving platter, sprinkle with paprika.

Serves 6

Sweet Pea and Onion Risotto

4 cups vegetable or chicken broth
1 basket of small pearl onions or 16-ounce bag of frozen pearl onions, thawed (about 2-1/2 cups)
1 tablespoon olive oil
1 bulb fennel, chopped
2 cloves garlic, minced
1 cup brown rice
1 cup fresh or frozen green peas, thawed
4 ounces of soft goat cheese
4 tablespoons chopped fresh mint or basil
Salt and black pepper to taste

Directions
Pour chicken broth in a medium saucepan, set pan over medium-high heat and bring to a simmer.

Peel onions (unless you’re using frozen onions, which are already peeled), and add to simmering broth; simmer 5 minutes. Using a slotted spoon, remove onions from broth and set aside. Keep broth simmering.

Heat oil in a large saucepan over medium heat. Add fennel, garlic, and rice. Cook 5 minutes, until rice is golden, stirring frequently. Add 1/2 cup broth, simmer, until liquid is absorbed, stirring frequently. Add remaining broth, 1/2 cup at a time, waiting until liquid is absorbed before adding the next 1/2 cup.

Add pearl onions, peas, and goat cheese and cook 2 minutes, until cheese melts, stirring frequently. Remove from heat and stir in mint or basil. Season to taste with salt and pepper.

Serves 4