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Healthy Dinner Recipes

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Healthy Dinner Recipes

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Acapulco Margarita Grouper

Acapulco Margarita Grouper


4 (6 ounce) grouper fillets

1/3 cup tequila

1/2 cup orange liqueur

3/4 cup fresh lime juice

1 teaspoon salt

3 large cloves garlic, peeled

4 tablespoons olive oil

3 medium tomatoes, diced

1 medium onion, chopped

1 small jalapeno, seeded and minced

4 tablespoons chopped fresh cilantro

1 pinch white sugar salt to taste

1 tablespoon olive oil

ground black pepper to taste



1. Place fish in a shallow baking dish. In a bowl, stir together the tequila, orange liqueur, lime juice, 1 teaspoon salt, garlic, and olive oil. Pour mixture over fillets, and rub into fish. Cover, and refrigerate for 1/2 hour, turning the fillets once.

2. Preheat the grill for high heat.

3. In a medium bowl, toss together the tomatoes, onion, jalapeno, cilantro, and sugar. Season to taste with salt. Set salsa aside.

4. Remove fillets from marinade, and pat dry. Brush the fillets with oil, and sprinkle with ground black pepper. In a small saucepan, boil remaining marinade for several minutes. Remove from heat, and strain out garlic cloves. Set aside to cool.

5. Grill fish for 4 minutes per side, or until fish is easily flaked with a fork. Transfer fillets to a serving dish. Transfer the fish to a serving plate. Spoon salsa over the fish, and drizzle with the cooked marinade to serve.

Note: The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.

Angel's Pasta

Angel's Pasta


8 ounces angel hair pasta

1 tablespoon crushed garlic

1 tablespoon olive oil

2 zucchini, sliced salt and pepper to taste

3 tomatoes, chopped

12 leaves fresh basil

4 ounces mozzarella cheese, shredded



1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

2. Meanwhile, heat a medium skillet over medium heat. Pour in oil and saute garlic until golden. Stir in zucchini, salt and pepper. Saute 2 minutes, then mix in tomato and cook a few minutes more. Chop basil and add to vegetables right before mixing with pasta.

3. Combine pasta and vegetables. Serve topped with mozzarella.

Sent in by Angel

Apple Butter Pork Loin Apple Butter Pork Loin INGREDIENTS: 2 (1 1/2 pound) pork tenderloins seasoning salt to taste 2 cups apple juice 1/2 cup apple butter 1/4 cup brown sugar 2 tablespoons water 1/4 teaspoon ground cinnamon 1/4 teaspoon ground cloves -------------------------------------------------------------------------------- DIRECTIONS: 1. Preheat the oven to 350 degrees F (175 degrees C). 2. Season the pork tenderloins with seasoning salt, and place them in a 9x13 inch baking dish or small roasting pan. Pour apple juice over the pork, and cover the dish with a lid or aluminum foil. 3. Bake for 1 hour in the preheated oven. While the pork is roasting, mix together the apple butter, brown sugar, water, cinnamon and cloves. After the hour, remove pork loins from the oven, and spread the apple butter mixture over them. 4. Cover, and return to the oven for 2 hours, or until fork tender.

Apricot Marinated Eye of Round Roast

Apricot Marinated Eye of Round Roast


1 cup water

2 cups beef broth

1/2 cup cider vinegar

1 cup apricot preserves

1 teaspoon salt

1 onion, chopped

1 carrot, chopped

1 1/4 teaspoons pickling spice

4 pounds eye of round roast salt and pepper to taste

2 tablespoons vegetable oil

1 cup heavy cream --------------------------------------------------------------------------------


1. In a medium saucepan over medium high heat, combine the water, beef broth, vinegar, apricot preserves, salt, onion, carrot and pickling spice. Stir together and bring to a boil. Then remove from heat, cover and refrigerate until well chilled.

2. Place roast in a 9x13 inch baking dish, pour chilled marinade over roast, cover and refrigerate for up to 24 hours.

3. Preheat oven to 350 degrees F (175 degrees C).

4. Heat the oil in a large skillet over medium high heat. Place the roast in the skillet and sear the meat, browning well on all sides. Season with salt and pepper to taste, return meat to the baking dish and cover.

5. Bake at 350 degrees F (175 degrees C) for 1 1/2 hours. Remove from oven and let meat rest for 5 to 10 minutes.

6. Meanwhile, to make the gravy, transfer the sauce from the baking dish to a blender and puree until smooth. Then pour into a medium saucepan over medium heat. Stir in the cream and simmer until thickened, about 15 to 20 minutes. Slice meat and serve with the sauce.

Boiled Chicken and Veggies

Boiled Chicken and Veggies

1 (3 pound) whole chicken
1 large onion, halved - unpeeled
3 carrots, cut into chunks - unpeeled
2 stalks celery, cut into chunks
1 tablespoon whole peppercorns
water to cover Directions (cooking instructions)

Place chicken in a large pot with onion, carrots, celery and peppercorns; add water to cover. Cover pot and bring to a boil; reduce heat to a gentle boil and cook for about 90 minutes, or until chicken meat is falling off of the bone. Remove chicken, let cool and shred or chop the meat.

Cajun Thanksgiving Turkey Recipe

Cajun Thanksgiving Turkey Recipe

This is a turkey recipe with a little Cajun twist, accompanied by Cajun gravy.


1 -  12-14 lb. turkey (thawed), neck & giblets removed

2 tbs cajun or creole spice mix (I recommend Zaterain's Creole Spice)

1 lb butter or butter substitute, softened Gravy: as needed chicken broth or stock

1  jalapeno pepper, seeded & minced

2 cloves garlic, minced

3 tbs a.p. flour 1/4 cup fresh lime juice (about 4-6 limes, depending)

1 tsp salt

1/2 tsp ground black pepper

2 tbs fresh cilantro, chopped


1) Preheat oven to 400 degrees.

2) Mix the spice mix and softened butter together until well incorporated. Rub all over the turkey, making sure to get in between the skin and the breasts. If you desire to stuff the turkey, you should do so now, and you can truss the turkey too, if you wish.

3) Place turkey on a rack set in a roasting pan and roast at 400 degrees for approximately 15 minutes. By then, the turkey should be a nice golden brown color. This process is known as oven searing, which gives the outside of the turkey a nice sear to lock in the juices and thus gives you a very moist turkey (if done correctly).

4) At this point, turn the oven down to 325 degrees and roast for another 3 hours, approximately, or until a thermometer inserted into the deep part of the thigh registers 165 degrees.

5) Once the turkey is done, remove it from the roasting pan, cover loosely with foil, and set aside in a dish or plate.

6) Pour the drippings from the turkey pan into a pot. Bring up to heat & add the jalapeno and garlic, and saute until softened (approximately 2 min).

7) Stir in the flour & cook, constantly stirring, for 2 min.

8) Add lime juice, salt, pepper, and about 1 cup of chicken broth and bring to a boil.

9) Stir constantly until it thickens slightly. If it remains too thin after about 5 minutes, make a slurry with 1 tbs cornstarch and 1 tbs water & add to the mixture. If it is too thick, add more chicken broth until it is just the right gravy consistency.

10) Remove from heat and stir in Cilantro.

11) Remove the foil from the turkey, carve, and serve as usual with the Cajun gravy and stuffing. Make sure the turkey is allowed to sit for at least 20 minutes before carving to ensure that it stays moist.


Content copyright © 2001-2005 by Heather Martin.

Clams And Garlic

Clams And Garlic

50 small clams in shell, scrubbed
2 tablespoons extra virgin olive oil
6 cloves garlic, minced
1 cup white wine
2 tablespoons butter
1/2 cup chopped fresh parsley Directions (cooking instructions)

Wash clams to remove any dirt or sand.
In a large pot, heat oil over medium heat. Add garlic; saute for 1 minute, or until tender. Pour in the white wine. Boil until wine has reduced to half its original volume.
Add clams, cover, and steam till clams start to open. Add butter, cover, and cook till most or all of the clams open. Discard any that do not open. Transfer clams and juice to 2 large bowls. Sprinkle with parsley. Serve.

Chicken and Mushroom Marsala

Chicken and Mushroom Marsala


1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium chicken broth
2 tablespoons chopped parsley


1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.

2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.

4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.

Chicken In Mushroom Sauce


4 boned and skinned chicken breast halves
1 can cream of mushroom soup
1 cup sour cream
4 bacon strips, cooked and crumbled

Place chicken in a slow cooker

Combine soup and sour cream; pour over chicken. Cover and cook on low for 4-5 hours or until chicken is tender.

Sprinkle with bacon.

Country Meatloaf INGREDIENTS: 2 tablespoons butter or margarine 8 ounces sliced mushrooms 1 cup chopped onion 1 cup thinly sliced celery 3/4 shredded carrots 2 tablespoons water 2 pounds ground round 1/2 cup flour 1 teaspoon salt 1 1/2 teaspoons seasoned salt 1/4 teaspoon dried tarragon or thyme 1 teaspoon dried parsley flakes 2 tablespoons soy sauce PREPARATION: In a skillet, melt butter over medium heat; add mushrooms, onion, celery, carrots, and water. Heat to boiling; cover and cook for 10 minutes, or until vegetables are just tender-crisp. In a large bowl, combine ground beef, flour, seasoned salt, tarragon, thyme, soy sauce, and the cooked vegetables. -Diana Rattray

Fish Pizza

Absolutely Delish!       Ready in 20 min.        pre-heat 350
Flour tortillas, crab(real or imagined), tiny cocktail shrimp pre cooked optional,  Mozzerella Cheese, cayenne pepper, and  sour cream PLUS
whatever your creative mind desires but caution: onions do not compliment this dish. The lil green tops of scallions work, mushrooms and black olives too.
Place tortillas on a cookie sheet.
build your pizza, ending w/cheese
sprinkle cayenne pepper to your liking

Bake 10 min and check..when the edges turn golden remove and cut into wedges. Dip in sour cream, go yum
With a few more min. prep time you can turn this easy recipe into an awesome dinner entre.
Use the large tortilla shells, build it burrito style. Place seam side down in a prepared dish.  Make a plain white sauce w/ equal parts butter and flour, 4 Tablespoons ,  add 1.5 to 2  cups milk and stir with a wisk till thick. A good brand  of Alfredo Sauce works well but either way Add a little sherry to your taste.  Pour over the fish rolls, sprinkle some more cheese and cayenne on top and bake @350 till the cheese turns a soft brown and the sacue bubbles. Serve with a salad

WSE Member Perny

Grilled Chicken Grilled Chicken- Ingredients 1 whole chicken, skinned and quartered
your favorite dry rub...variety is the spice of life!
2 tablespoons balsamic vinegar
2 tablespoons honey

Directions (cooking instructions) rub your fav spices on the raw chicken. Refrigerate for at least 2 hours, all day is better. Coat the raw chicken in the vinegar and honey. Grill, not directly over coals, with the lid of the grill down, for 50 to 60 min, turning often till juices run clear. To speed cooking time, par boil the raw chicken 15 min,sprinkle the dry rub and baste, then grill for 15 min.
This is an msn recipe...so delish. I add a lil cayene pepper to the dry rub seasonings.

WSE Member- Jane Whalen

Herb and cheese stuffed chicken thighs


If you cannot find boneless thighs with the skin left on you can ask the butcher to bone them for you. Otherwise you can bone them yourself from the underside leaving the skin intact. The thighs can be assembled up to a day ahead of time and kept in the refrigerator until you are ready to pop them in the oven.

3/4 cup fresh breadcrumbs from a crusty bakery loaf
1/2 cup freshly grated Parmesan cheese
1/3 cup asiago or provolone cheese
1/4 cup flat leaf Italian parsley, coarsely chopped
1 tablespoon fresh rosemary, chopped fine
1 tablespoon fresh thyme, chopped fine
1 teaspoon finely grated lemon zest (optional)
1 large egg
1/4 teaspoon salt plus additional salt for finishing the thighs
Freshly ground black pepper to taste
8 boneless skin-on chicken thighs (about 4-5 ounces each)

Heat the oven to 450 degrees and adjust a rack to the center position. In a medium bowl combine the breadcrumbs, Parmesan, asiago, parsley, rosemary, thyme, optional zest, egg, salt and pepper and mix with your hands until well combined.

Place a chicken thigh skin side down on a work surface. Grab approximately1/4 cup stuffing and gently squeeze in the palm of your hand to form a cohesive cigar-shaped lump and place in the center of the thigh. Pull up the meat of either side and fasten with either a couple of lengths of kitchen string or a wooden skewer that has been cut in half. You should assemble the thighs so the elongated stuffing lump fits in the same general direction and space as the removed bone. Repeat with the remaining thighs and stuffing.

Place the stuffed thighs skin side up on a rimmed baking sheet and season with salt and freshly ground black pepper. Roast until the thighs are crisp and golden brown and a thermometer inserted into the thickest part reaches 165 degrees, 30 to 35 minutes.

If you have made the thighs ahead and are roasting them directly from the refrigerator you may need to allow for an extra five minutes or so. Let cool for five minutes, cut away the kitchen string or remove the skewers and serve immediately.

Serves 4 to 6.



Jenny's Jambalaya

Jenny's Jambalaya


1 tablespoon olive oil

2 large onions, chopped

2 (14.5 ounce) cans stewed tomatoes, drained

2 boneless chicken breast halves, cooked and shredded

1 pound turkey sausage links, without casings, cooked and chopped

1/4 teaspoon garlic powder

1 tablespoon hot sauce salt and pepper to taste

1 1/2 cups uncooked long-grain rice

3 cups chicken broth

1 pound large shrimp, peeled and deveined



1. Heat oil in an electric skillet over medium high heat. Add onion and saute until soft. Add tomatoes, chicken and sausage; stir together and season with garlic powder, hot sauce, salt and pepper. Stir in rice, pour in broth and add shrimp.

2. Cover electric skillet and cook at 300 degrees F (150 degrees C) for about 20 to 25 minutes, or until rice is tender. Sent in by Jenny

Smoked Salmon Roulade

Smoked Salmon Roulade

1/2 cup all-purpose flour
1 cup milk
3 Tablespoons chopped green onion (with tops)
1 Tablespoon chopped fresh or 1 teaspoon dried dill weed
2 Tablespoons margarine or butter, melted
1/4 teaspoon salt
4 eggs
1 cup flaked smoked salmon (one 8-ounce can red salmon, drained and flaked, can be substituted for the smoked salmon)
One 10-ounce package frozen cut asparagus
1-1/2 cups shredded Gruyere or Emmentaler cheese (6 ounces)

 Directions (cooking instructions)
Heat oven to 350 degrees. Line jelly roll pan, 15-1/2 x 10-1/2 x 1 inch, with aluminum foil. Grease foil generously. Beat flour, milk, onion, dill, margarine, salt and eggs until well blended. Pour into pan. Sprinkle with salmon. Bake 15 to 18 minutes or until eggs are set. Meanwhile, cook asparagus as directed on package; drain and keep warm. After removing eggs from oven, immediately sprinkle with cheese and asparagus. Roll up, beginning at narrow end, using foil to lift and roll roulade.

Ham Roulade:
Substitute 1 cup coarsely chopped fully cooked smoked ham for the smoked salmon.
Serves: 6

Spinach and Black Bean Pasta Spinach and Black Bean Pasta A delicious tomato, spinach, and black bean sauce is served over whole wheat rotini pasta. Serves 8 servings Prep time: 15 minutes Cook time: 30 minutes Total time: 45 minutes Calories: 293.61 Calories from Fat: N/A Total Fat: 3.36 g Saturated Fat: N/A Cholesterol: N/A Sodium: N/A Total Carbohydrate: 50.56 g Dietary Fiber: N/A Sugars: N/A Protein: 15.28 g Vitamin A: N/A Vitamin C: N/A Ingredients 1 (16 ounce) package whole wheat rotini pasta 1.5 cups vegetable broth 2.5 cups chopped fresh spinach 0.5 cup chopped red onion 1 clove garlic, chopped 0.5 teaspoon cayenne pepper 1 pinch salt and pepper to taste 1 (15 ounce) can black beans, drained and rinsed 1 cup frozen chopped broccoli 1 cup diced tomatoes 2 ounces freshly grated Parmesan cheese Directions 1. Bring a large pot of lightly salted water to a boil. Add rotini, and cook for 8 to 10 minutes, or until al dente; drain. 2. In a large saucepan over medium heat, bring the vegetable broth to a boil. Reduce heat, and mix in spinach, onion, garlic, cayenne pepper, salt, and pepper. Stir in the black beans and broccoli. Continue to cook and stir 5 to 10 minutes. 3. Stir the tomatoes into the saucepan, and continue cooking 10 minutes, or until all vegetables are tender. Serve over the cooked pasta. Garnish with Parmesan cheese.

Lemony Fish over Vegetables and Rice

Lemony Fish over Vegetables and Rice

1 package (6.2 ounces) fried rice (rice and vermicelli mix with almonds and Oriental seasonings)
2 tablespoons margarine or butter
2 cups water
1/2 teaspoon grated lemon peel
1 bag (1 pound) frozen corn, broccoli and red peppers
1 pound mild-flavored fish fillets, about 1/2 inch thick
1/2 teaspoon lemon-pepper seasoning
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley

1.   In 12-inch nonstick skillet, cook rice and margarine over medium heat 2 to 3 minutes, stirring occasionally, until rice is golden brown. Stir in water, seasoning packet from rice mix and lemon peel. Heat to boiling; reduce heat. Cover and simmer 10 minutes.

2.   Stir in vegetables. Heat to boiling, stirring occasionally. Cut fish into 4 serving pieces; arrange on rice mixture. Sprinkle fish with lemon-pepper seasoning; drizzle with lemon juice. Reduce heat. Cover and simmer 8 to 10 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle with parsley.

Sent in By Jenna

Meatloaf with Chili Sauce INGREDIENTS: 1 1/2 pounds lean ground beef 1/2 pound ground pork 1/4 cup finely chopped onion 2 tablespoons finely chopped celery 2 teaspoons salt 1/2 teaspoon poultry seasoning 1/4 teaspoon dry mustard 1/4 teaspoon pepper 1 tablespoon Worcestershire sauce 4 slices soft bread, cubed 1/2 cup milk 2 eggs 1/2 cup dry bread crumbs chili sauce 1/2 cup boiling water PREPARATION: Mix meats to blend well. Stir in chopped onion, celery,, salt, poultry seasoning, pepper, dry mustard, and Worcestershire sauce. Soak cubed bread in milk; add eggs then beat on low speed with a hand held mixer. Combine meat with egg mixture. Form into a large loaf; roll in dry bred crumbs and place in a greased shallow baking pan or jelly roll pan. Score top of meatloaf by pressing diagonal lines in the top with the handle of a wooden spoon or other utensil. Fill diagonal lines in with chili sauce. Pour boiling water around the loaf. Bake at 350° for 1 hour. _Diana Rattray

Miso Salmon with English Pea Sauce Miso Salmon with English Pea Sauce

-1 cup English Pea juice
-½ cup whole sugar snap peas
-1 tbs. red miso
-1 tbs. lemon juice
-1 tbs. water
-2 tbs. soy sauce
-4 6-ounce salmon fillets (pin bones removed)
-Raw Pea Shoots

In a small bowl whisk together the miso, lemon juice, water, and soy sauce until well mixed. Pour into a shallow dish and lay the salmon on top. Cover and place in the refrigerator for an hour, flip the salmon over and allow it to sit for another hour.

Place the pea juice in a small, heavy saucepan and cook, stirring constantly over low heat until the juice begins to thicken. Add the snap peas and cook for another two minutes, Remove from the heat and continue to stir for about 3 minutes. Season with salt and pepper.

Heat a skillet over medium heat and cook the salmon until well browned on the bottom. Turn the fillets over cook on the other side.

Place the pea sauce and snap peas into a bowl, add a layer of pea shoots and place the salmon on top. Garnish with lemon.

NOTE: Depending on the season or the freshness of the peas, you may need to add some additional starch to fully thicken the sauce. If so, mix 1 teaspoon of corn starch with 1 teaspoon of water and drizzle into the pea sauce while stirring.

Posted by Michel Nischan on July 24, 2006

Orange Spiced Chicken

Orange Spiced Chicken
Chicken breasts graced with a holiday flavored marinade of orange juice, soy sauce, ginger, garlic, raisins and sugar then baked in the oven. A classic, traditional orange flavored chicken dish with a kick!
Serves 4 servings
Prep time: 15 minutes
Cook time: 45 minutes
Total time: 60 minutes
Calories: 299.30
Calories from Fat: N/A
Total Fat: 2.90 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 13.93 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 54.36 g
Vitamin A: N/A
Vitamin C: N/A

0.5 cup soy sauce
0.25 cup orange juice
2 Tbsp. sugar
1 clove garlic, minced
0.5 tsp. ground ginger
2 Tbsp. raisins
4 (8 oz.) skinless, boneless chicken breast halves

1. To Marinate: Combine soy sauce, orange juice, sugar, garlic, ginger and raisins in a nonporous glass dish or bowl. Mix well, then add chicken and turn to coat. Cover dish or bowl and refrigerate to marinate for 2 to 3 hours, turning once or twice.
2. Preheat oven to 400 degrees F (200 degrees C).
3. Place chicken in a 9x13 inch baking dish and pour marinade evenly over all.
4. Bake in the preheated oven for 45 minutes, basting often.


"Cybele Pascal's Allergen-Free Pasta with Roast Cherry Tomatoes, Grilled Chicken, and Pesto" Pasta with Roast Cherry Tomatoes, Grilled Chicken, and Pesto: Allergen-free, Gluten-free

Summer is the season for tomatoes and basil! But with pesto usually off-limits for people with food allergies—it traditionally contains tree nuts and dairy—I set about creating an allergen-free version of the original. The sweet and tangy roasted cherry tomatoes are the perfect compliment to the earthy flavor of the basil and the smokiness of the grilled chicken. Upon tasting this recipe, my 4 1/2 year-old son, Lennon (who has food allergies) even asked, "Can I have this pasta for lunch every day?" There is no greater compliment.


1/3 cup raw pumpkin seeds
1 clove garlic
1 cup tightly packed fresh basil
3/4 cup extra virgin olive oil
1/4 tsp. kosher salt
1/4 cup gluten-free bread-crumbs (I like Orgran, made from rice)

Roasted Tomatoes:
1 lb. cherry tomatoes
2 Tbsp. extra virgin olive oil
kosher salt and fresh ground pepper

1 lb. chicken breast (if you're short on time, buy it pre-grilled) extra virgin olive oil for drizzling kosher salt and fresh ground pepper

1 lb. rice or corn-quinoa penne or spirals or shells 6-8 large basil leaves to garnish

Roast the pumpkin seeds by heating a heavy skillet over high heat, adding seeds and shaking pan until they turn a lovely golden color.They will puff and make a popping sound as you do this. Remove from pan and let cool to room temperature. Put pumpkin seeds in food processor and grind into fine meal. Add garlic and puree. Add basil, and blend until finely chopped. Pour in extra virgin olive oil, a little at a time, until pesto is nice and smooth. Add salt and gluten-free bread crumbs. Combine thoroughly and set aside. (This can be made in advance. Makes 1 heaping cup.)

Preheat oven to 425 degrees. Cover a baking tray with aluminum foil, scatter tomatoes on it, drizzle with 2 Tbsp. extra virgin olive oil, sprinkle with salt and pepper, and toss till all the tomatoes are coated. Roast until tomatoes collapse in on themselves, about 30 minutes (it will be less if the tomatoes are the really tiny).

Put water on to boil, and cook pasta according to instructions on packet.

Pound the chicken between two sheets of plastic wrap with a meat mallet till it is 1/2 inch thick. Drizzle with extra virgin olive oil, sprinkle with salt and pepper, and grill over high heat, about 3 minutes per side. Dice into 1 inch pieces.

Remove from tomatoes from oven and let sit. (This step can be done in advance, but make sure tomatoes are at least room temperature before serving.)

Drain pasta and toss with olive oil to coat in a large pasta bowl. Add the pesto and chicken. Toss. Add the roasted tomatoes and gently toss one more time. Scatter 6-8 basil leaves over top. Serves 8.

"Cybele Pascal's Allergen-Free Pasta with Roast Cherry Tomatoes, Grilled Chicken, and Pesto" (copyright 2006)

Pepped-Up Pasta

Pepped-Up Pasta

4 cups uncooked farfalle (bow-tie) pasta (8 ounces)
1 tablespoon olive or vegetable oil
2 small green bell peppers, cut into 1/4-inch strips
1 small red bell pepper, cut into 1/4-inch strips
1 small yellow bell pepper, cut into 1/4-inch strips
4 cups tomato pasta sauce (any variety)

1.   Cook and drain pasta as directed on package.

2.   While pasta is cooking, heat oil in 10-inch nonstick skillet over medium heat. Cook bell peppers in oil about 5 minutes, stirring occasionally, until crisp-tender. 

3.   Stir pasta sauce into peppers. Simmer uncovered 15 minutes. Serve over pasta.

Ranch Potatoes and Chicken Casserole

Ranch Potatoes and Chicken Casserole


1 package Betty Crocker® ranch potatoes
4 slices process American cheese
2 cups cut-up cooked chicken
1 package (9 ounces) Green Giant® frozen cut broccoli, thawed and drained
2 1/4 cups boiling water
1 package (3 ounces) cream cheese, cut into cubes and softened


1. Heat oven to 400ºF. Grease 2-quart casserole.

2. Layer uncooked Potatoes, American cheese, chicken and broccoli in casserole. Stir together Sauce Mix, boiling water and cream cheese in medium bowl; pour over broccoli.

3. Bake uncovered 35 to 40 minutes or until potatoes are tender. Sprinkle with Topping; bake about 3 minutes longer. Let stand 5 minutes.

Roasted salmon with maple glaze

Roasted salmon with maple glaze

Dietitian's tip: This salmon fillet doesn't need marinating and is ready to roast. The natural richness of salmon is wonderful with the simple maple syrup glaze. If you prefer, remove the skin of the salmon and grill 5 minutes on each side. Baste with the maple glaze as directed.



1/4 cup maple syrup
1 garlic clove, minced
1/4 cup balsamic vinegar
2 pounds salmon, cut into 6 equal-sized fillets
1/4 teaspoon kosher or sea salt
1/8 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish


Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.

Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.

The Girls at the Mayo Clinic


Information: Rutabagas are often thought of as yellow turnips but actually bear the botanical name Brassica napus and belong to the highly prized family of cruciferous vegetables. The rutabaga, a relatively newcomer in the world of vegetables, is thought to have evolved from a cross between a wild cabbage and a turnip. The earliest records of rutabaga's existence are from the seventeenth century in Southern Europe where they were first eaten as well as used for animal fodder. It's curious that throughout history animals were often fed the healthiest foods, foods thought to be inappropriate for human consumption.
Because rutabagas thrive best in colder climates, they became popular in Scandinavia, but especially in Sweden, the country that earned them the name "swedes." In Europe, rutabagas are still called swedes. In America, rutabagas were first cultivated in the northern parts of the country in the early 1800s. Canada and the northern states are today's greatest producers of the rutabaga.
The rutabaga is a root vegetable that looks very much like a turnip with yellow-orange flesh and ridges at its neck. Although this beta carotene-rich vegetable has been grown and marketed in our country for nearly 200 years, it remains an uncommon food in American dining. It's actually a great tasting vegetable with a delicate sweetness and flavor that hints of the light freshness of cabbage and turnip. With its easy preparation and versatility, great nutrition, and excellent flavor, the rutabaga can easily become an endearing family favorite.
Because rutabagas store so well, up to one month in the refrigerator and up to four months in commercial storage at 32 degrees, they are available year round. Planted in May and June, they're harvested in late summer and early fall when their flavor is at its peak. Ideally, it's best to shop for fresh rutabagas at farmer's markets in early autumn.

Rutabaga Nutrition Information:
100 grams or 3 1/2 ounces
Nutrient Cooked Raw
Calories 39 36
Protein 1.3 g 1.2 g
Total Fat .6 g .6 g
% Calories from fat 5.1% 5.0%
Carbohydrates 8.7 g 8.1 g
Fiber 1.8 g 2.5 g
Calcium 48.0 mg 47.0 mg
Copper .04 mg .04 mg
Iron 53 mg .52 mg
Magnesium 23.0 mg 23.0 mg
Manganese .17 mg .17 mg
Phosphorous .57 mg .58 mg
Potassium 326.0 mg 337.0 mg
Selenium .7 mg .7 mg
Sodium 20.0 mg 20.0 mg
Zinc .350 mg .340 mg
Vitamin A 561.0 IU 580.0 IU
Vitamin B1 ‚ Thiamine .082 mg .090 mg
Vitamin B2 ‚ Riboflavin .041 mg .040 mg
Vitamin B3 ‚ Niacin .72 mg .7 mg
Vitamin B6 ‚ Pyridoxine .102 mg .100 mg
Vitamin C 18.8 mg 25.0 mg
Vitamin E .15 mg .30 mg
Folate (folic acid) .15 mcg .21 mcg
Pantothenic Acid .155 mg .160 mg
Saturated Fat .03 g .03 g
Monounsaturated Fat .07 g .07 g
Polyunsaturated Fat .04 g .04 g
Preparing Rutabagas
There are at least 100 ways to enjoy rutabagas. Here are a just few suggestions to introduce this wonderful vegetable:
RAW: First, peel them with a vegetable peeler. Slice and enjoy as a snack. Chop, dice, or grate them and add to salads. Create a unique salad with diced rutabagas and other vegetables of your choice. Grate them and add to cole slaw. Grate and combine with carrot salad.
COOKED: Rutabagas can be roasted, boiled, steamed, stir-fried, mashed, or stewed. Cook them with potatoes and mash together. Quarter them and roast along with potatoes. Enhance the flavor of stews with chopped or quartered rutabagas. Dice them and add to soups. Stir-fry with onions.
Today's busy lifestyle often makes us seek out healthy recipes that fall into that easy-to-prepare category. Here's a rutabaga Winner Directions (cooking instructions) RUTABAGAS IN THE ROUGH


4 large rutabagas
1/4 t. salt
1 T. extra-virgin olive oil
Dash of nutmeg
Salt and pepper to taste


1. Peel rutabagas with a vegetable peeler, and cut into chunks. Put them into a 4-quart (4 liter) saucepan, add the salt and about 2" (5 cm) of water to cover. Cover saucepan, and bring to a boil over high heat.
2. Turn heat down to medium and cook about 12 - 15 minutes, or until fork tender. Drain, reserving cooking liquid. Using a potato masher, coarsely mash rutabagas in the saucepan, adding cooking liquid as needed for moisture.
3. Add olive oil and nutmeg. Season to taste with salt and pepper. Transfer to a serving bowl, sprinkle with a dash of nutmeg, and garnish with a sprig of fresh sage or herb of your choice. Serves 6.

Posted by WSE member Perny

Slow Cooker Chili

Slow Cooker Chili

1 pound beef boneless round steak, cut into 1/2-inch pieces
1 large onion, chopped (1 cup)
2 medium celery stalks, cut into 1/2-inch pieces
2 cans (14 1/2 ounces each) diced tomatoes, undrained
1 can (15 ounces) tomato sauce
3 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon dried oregano leaves
1/4 teaspoon ground cinnamon
1 medium bell pepper, cut into 1-inch pieces (1 cup)
1 can (15 to 16 ounces) kidney beans, rinsed and drained
 Shredded Cheddar cheese, if desired

1. Mix all ingredients except bell pepper, beans and cheese in 3 1/2- to 4-quart slow cooker.

2. Cover and cook on low heat setting 6 to 7 hours or until beef and vegetables are tender.

3. Stir in bell pepper and beans. Uncover and cook on high heat setting about 15 minutes or until slightly thickened. Serve with cheese.

Spaghetti Pie

Spaghetti Pie


about 3/4 pound spaghetti noodles cooked al dente, almost tender
1 medium onion, diced
1/2 green bell pepper, diced
1 pound ground Italian sausage
2 cups, about 15 ounces, ricotta cheese
1/2 cup grated mozzarella cheese
3 large eggs
1/2 teaspoon ground oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1 jar of spaghetti sauce, 26 to 32 ounce
1 cup grated mozzarella cheese

note: This is a large dish. It will not fit in a nine-inch pie pan. A springform pan is ideal because you can cut the finished pie into attractive wedges. We used a ten-inch glass base springform pan and served the pie from the glass base.


Prepared a 10-inch springform pan by lightly greasing the insides.

1. Cook the spaghetti.

2. Saute' the onion, green pepper, and sausage until well-browned.

3. Mix the ricotta cheese, 1/2 cup mozzarella cheese, eggs, oregano, salt, pepper, and basil together in a large bowl. Add the meat and vegetable mixture.

4. Preheat the oven to 375 degrees. Assemble the pie by placing one half the noodles in the prepared springform pan. Pour one half of the spaghetti sauce over the noodles. Spoon one half of the cheese and meat mixture over the spaghetti sauce. Cover the mixture with the other half of the noodles, then the rest of the spaghetti sauce, and finally, the rest of the cheese and meat mixture. Top the dish with the remaining mozzarella cheese.

5. Cover the pan with aluminum foil and bake for 45 minutes or until just set. Remove the foil and bake for another five minutes. Remove from the oven and let stand for ten minutes. Remove the ring and serve the pie.

Sent in by Jane

Spicy Clam Chowder



1 cup cubed red potatoes (1/4-inch cubes)
1/3 cup chopped onion
1/4 cup grated carrot
1/4 cup water
1 tablespoon margarine
2 cans (14 1/2 oz. each) whole tomatoes, undrained, cut 
1 can (6 1/2 oz.) minced clams, undrained
3/4 cup spicy vegetable juice
2 tablespoons ketchup
2 tablespoons snipped fresh parsley
1 bay leaf
1/4 to 1/2 teaspoon red pepper sauce
1/4 teaspoon dried thyme leaves
1/8 teaspoon pepper


Combine potatoes, onion, carrot, water and margarine in 3-quart saucepan. Cook over medium heat for 8 to 10 minutes, or until vegetables are tender, stirring frequently. (If vegetables begin to stick, add additional 1/4 cup water and continue cooking.) Stir in remaining ingredients. Bring mixture to boil over high heat. Cover. Reduce heat to low. Simmer for 10 to 15 minutes, or until chowder is hot and flavors are blended, stirring occasionally. Remove and discard bay leaf before serving.

Sent in by Tangiea

Veggie and Sausage Supreme Pizza Recipe

Veggie and Sausage Supreme Pizza Recipe

I started making this pizza when we lived in Minnesota and the kids were young. At that time, we had a favorite national chain that we attended regularly. The kids declared this pizza better than the restaurants’. That’s pretty good considering the number of veggies that I would usually sneak under all that cheese.


For the crust

1 seven gram package instant yeast
2 3/4 cups all-purpose or bread flour
1 cup water at 105 degrees
1 teaspoon salt
1 teaspoon sugar
3 tablespoons olive oil

For the filling

1/2 pound mild Italian sausage
about 1 1/2 cups pizza or spaghetti sauce
1 teaspoon dry crushed oregano (optional)
1 tablespoon dry crushed basil leaves (optional)
2 cups shredded mozzarella
about 1 cup sliced fresh mushrooms
about 1/4 cup diced onion
1/2 bell pepper diced
1/2 cup olives, sliced
1 cup shredded mozzarella, fontina, or gorgonzola cheese
1/4 cup shredded parmesan cheese


For the crust

Prepare a 15-inch pizza pan or a 8 1/2 x 13-inch baking pan by greasing generously with olive oil and sprinkling with corn meal or semolina flour.

1. Place half the flour and yeast in the bowl of your stand-type mixer. Add the warm water and beat with a dough hook until it is partially mixed—about 30 seconds. The purpose of this mixing is to hydrate the yeast.
2. Add the rest of the flour to the bowl. Add the salt, sugar, and olive oil. Knead with the dough hook at medium speed for four minutes adding more flour to reach a soft but not sticky dough. Press the dough into the pizza pan or the baking pan and cover and let stand in a warm place for about 30 minutes or until it is puffy. Complete with the filling as directed.

For the filling

Preheat the oven to 400 degrees.

1. Cook the Italian sausage, drain the grease from the cooked sausage, and pat it free of grease. Set it aside.
2. Spread the pizza sauce on the pizza dough. Sprinkle it with the optional oregano and basil and then the 2 cups mozzarella. Spread the cooked sausage over the cheese.
3. Spread the mushrooms, onions, bell peppers, and olives over the mozzarella. Sprinkle the 1/2 teaspoon of oregano and 1 teaspoon basil over the vegetables.
4. Spread the remaining cheese over the vegetables.
5. Bake for 20 to 25 minutes or until the crust is brown and the cheeses are bubbly. Serve hot.

Makes one 15 inch pizza.


Vegetarian Spaghetti

Vegetarian Spaghetti


1 pound uncooked spaghetti

1 cup broccoli florets

1 (15 ounce) can whole kernel corn, drained

1 cup fresh sliced mushrooms

1 cup sliced carrots

2 (8 ounce) cans tomato sauce



1. Bring a large pot of salted water to boil, add spaghetti and return water to a boil. Cook until spaghetti is al dente; drain well.

2. Combine broccoli, corn, mushrooms, carrots and tomato sauce in large sauce pot. Cook on medium heat for 15 to 20 minutes or until vegetables are tender. Stir occasionally to keep sauce from sticking. Serve sauce over spaghetti.



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