Recipe: Hoppin' John Soup

This soup is based on ingredients traditionally served in the Southern United States on New Year's Day to ensure a prosperous new year, but my family likes this recipe so much we enjoy it all year long. It takes about 2 hours to make in the pressure cooker, but requires very little hands-on time. If you don't have a pressure cooker, you can prepare it on the stove top or slow cooker--just extend the cooking time by several hours.

Hoppin' John Soup

Ingredients:

2 tablespoons olive oil

1 small onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained

2 cups fresh collard greens, chopped

1 tablespoon Frank’s hot sauce

Directions:

Heat olive oil in pressure cooker on SAUTE. Add onion, garlic, and pepper, and sauté 5 minutes, or until just tender. Add water, peas, and ham steak, and cook on HIGH pressure for 45 minutes. Allow steam to escape, then add tomatoes, greens, and hot sauce. Cook on SIMMER for at least 5 minutes (soup is improved by simmering for 30 minutes).

Recipe: Indian Chicken with Sweet Potatoes and Spinach

It's that time of year when recipes for sweet potatoes abound! I love sweet potatoes, and I'll be sharing more of my faves as the month progresses. I've made this recipe on the stove top and in the pressure cooker, but I usually make it in the slow cooker: It's fast and easy, and fills the house with the exotic spices of India. Garam masala is an Indian spice blend; I strongly suggest using Rani's, which you can find online at www.ranifoods.com.

Indian Chicken with Sweet Potatoes and Spinach

Ingredients:


1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly slice
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/4 teaspoon fresh-ground four-peppercorn seasoning
2 dashes ground cayenne
1 (10-ounce) package spinach
1 pound chicken tenderloins


Directions:


Combine sweet potatoes, broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker. Add tenderloins and cook on LOW for 2 - 4 hours, or until chicken is cooked through. Chunk tenderloins using two forks. Add spinach and cook briefly, until spinach wilts.

Mediterranean Potato Salad

This Mediterranean take on classic potato salad makes a cool, refreshing side dish for a hot summer's day. I've replaced the usual high-fat mayonnaise with Greek yogurt, which both makes this recipe lower in fat, and higher in protein. I like to serve it on top of a bed of chopped greens and garnish it with chopped tomato to make it a meal. Enjoy!

Mediterranean Potato Salad

Ingredients:

2 pounds potatoes, waxy-type
1 cup Greek yogurt
1/2 cup celery, thinly sliced
1/4 cup onion, minced
2 teaspoons dried dill weed
1 teaspoon whole coriander, crushed
1/8 teaspoon fresh-ground peppercorn mix

Directions:

Boil potatoes until just soft. Drain and cool. Chop into 1/2" cubes.

Place potatoes, yogurt, celery, onion, dill weed, coriander, and peppercorn mix in medium bowl, and stir gently to combine.

Recipe: Spicy Cinnamon-Chipotle Rub

Several years ago, my husband found a new rub for chicken at the grocery store, and tried it out on boneless, skinless chicken thighs. I was immediately smitten with the rub's intriguing combination of sweet cinnamon and spicy chipotle, which married perfectly with the savory richness of chicken thighs.

Unfortunately, the first ingredient was salt. Just two teaspoons of the rub contained 500 milligrams (21% DV) of sodium! If you've taken "Luscious," you know I don't use salt in cooking, and I choose lower-sodium options whenever I can.

So, after a bit of experimenting, I developed my own salt-free cinnamon-chipotle rub. It offers all the flavor intrigue of the original--without providing all the sodium. (I didn't include maltodextrin, vinegar solids, or modified corn starch, either.) My taste testers unanimously preferred my version to the original, noting "I can taste the flavors instead of mostly just salt."

Spicy Cinnamon-Chipotle Rub

The word "spicy" is in the title for a reason! --this recipe is on the spicy side. If you prefer your meals mild-not-wild, reduce the amount of chipotle chili pepper powder. 

Ingredients:

6 tablespoons sugar or sugar substitute, such as Splenda
6 tablespoons ground paprika
2 tablespoons chipotle chili pepper powder
2 tablespoons ground cinnamon
1 tablespoon onion powder
1 tablespoon garlic powder
5 dashes fresh-ground peppercorn mix

Directions:

Combine all ingredients in medium bowl and mix well. Makes enough rub for 6 pounds of boneless, skinless chicken thighs.

Recipe: Turkish Salad

I'm posting today's recipe for a student in "Luscious," who's looking for salad ideas that are both fast and easy, and high in protein. (To up the protein content still further, you can use rinsed, drained canned soybeans instead of fava beans.) Turkish Salad is definitely a change of pace from the usual lettuce-and-veggies salad, but I sometimes serve it on a bed of spinach or romaine to make it a light meal. I adapted this recipe from Almost Turkish, a fellow blogspot that's well worth a surf. If you'd like to check out the original recipe, you can find it here.


Turkish Salad


Ingredients:


1 tablespoon olive oil
1 tablespoon lemon juice
1 - 3 teaspoons bottled minced garlic
1 tablespoon dried mint
1 tablespoon dried parsley
1 tablespoon dried dill weed
1/2 cup feta cheese
1 (14-ounce) can fava beans, drained (see Cook's Notes)
2 cups frozen peas, thawed


Directions:


Combine olive oil, lemon juice, garlic, mint, parsley, and dill weed in a small bowl. Combine fava beans and peas in medium bowl. Drizzle beans and peas with dressing, and add feta. Stir gently to combine.


For best results, refrigerate at least 2 hours, until chilled.


Cook's Notes:


Look for canned fava beans in Mediterranean, Indian, or Middle Eastern markets. If you can't find them, replace them with your favorite bean. I like using large butter beans, but any firm-textured bean will work.

Recipe: Shrimp Pasta Primavera

Spring has sprung, and that means one thing: It's time to take full advantage of the fresh fruits and veggies showing up at the grocery store and farmer's markets! The word primavera literally means "first spring," and once you've tried it, it's easy to see where it got its name -- it's based on vegetables that are in their prime in late spring and early summer. In this take on the recipe, I add in shrimp for an easy one-dish meal that's perfect for a light supper. Frozen precooked shrimp also makes this recipe lightning-quick to prepare.


Shrimp Pasta Primavera


Ingredients:
1 pound spaghetti
2 tablespoons olive oil
2 teaspoons bottled minced garlic
1 cup bottled roasted red bell pepper
1 pound asparagus, trimmed and sliced on an angle into 1” sections
1 zucchini, sliced into quarters
1 yellow squash, sliced into quarters
1 tablespoon white Worcestershire sauce
½ teaspoon crushed red pepper flakes
1 pound frozen shrimp, thawed, rinsed, and well-drained


Directions:


Prepare spaghetti according to manufacturer’s directions. Drain and set aside.


Meanwhile, cook olive oil, garlic, red bell pepper, and asparagus in a large skillet over medium-high heat until garlic is fragrant, about 3 – 5 minutes. Add zucchini and yellow squash; cook until just tender. Add Worcestershire sauce, red pepper flakes and shrimp; stir well to combine.


Add spaghetti and stir well to combine. Heat until shrimp and spaghetti are hot; serve immediately.

Recipe: Slow Cooker Chicken Mole

Even though mole is typically high in fat, it's one of my favorite Mexican dishes. Given my sweet tooth, that’s not surprising: Mole incorporates cocoa powder and sugar. My husband was reluctant to try my take on mole, because his mother and aunts prepared mole that was more sweet than spicy. Here, I’ve eliminated nearly all of the fat, and struck a balance between sweet, spicy, and savory flavors, so both my husband and I can enjoy mole.

I'm sharing this recipe with you this week so you'll have time to prepare it for any Cinco de Mayo celebrations you're planning, but it's a terrific recipe for any time of the year. !Buen provecho!

Slow Cooker Chicken Mole

Ingredients:

1 (1 ½ ounce) package dried pasilla, mulato, or ancho chiles

1 (15-ounce) can tomato sauce
¼ cup cornmeal
2 tablespoons cocoa powder
1 tablespoon sugar substitute
2 teaspoons bottled minced garlic
1 teaspoon ground cinnamon
½ teaspoon ground coriander
¼ teaspoon ground cloves
1 pound frozen boneless, skinless chicken tenderloins (see Cook's Notes)

Directions:

Remove stems from chiles, if necessary. Combine chiles and tomato sauce in blender. Puree until chiles are integrated into sauce.

Pour sauce into slow cooker. Add cornmeal, cocoa powder, sugar substitute, garlic, cinnamon, coriander, and cloves, and stir to combine. Place chicken on top of sauce.

Cook on LOW for 6 – 8 hours (do NOT cook on HIGH!), or until chicken is cooked through.

Cook's Notes:


Although mole is usually plated and served with side dishes, I think it's delish in corn tortillas with just a sprinkle of queso blanco. When I prepare it this way, I use frozen chicken breasts, then shred the meat with two forks. It's not as visually appealing as tenderloins, but it's more cost-effective.

Recipe: Cranberry Jezebel Sauce

Cranberry Jezebel Sauce is great with turkey or chicken, but it’s sublime with ham, making it a perfect side dish for Easter dinner. The sauce is a tantalizing sweet-spicy-sour combination; ham contributes the remaining two flavor bases, salty and savory.

 

I use sugar substitute and sugar-free marmalade to reduce carbs and calories, but if you prefer, you may use sugar or sugar-based marmalade instead. Note that the calorie and carbohydrate content will be much higher.

Cranberry Jezebel Sauce

Ingredients:

 

½ cup water

1 cup sugar substitute

1 small red onion, halved and thinly sliced

1 (16-ounce) can whole cranberry sauce

2/3 cup sugar-free orange marmalade

2 tablespoons prepared horseradish

2 teaspoons Dijon mustard

Directions:

Dissolve sugar substitute in water in a medium skillet over medium-high heat, stirring often. Bring to a boil. Add onions and cook until just tender, about 5 minutes. Add marmelade, cranberry sauce, horseradish, and mustard. Bring to a boil. Reduce heat and simmer until thick, about 10 - 15 minutes.

Serve with grilled ham, roast chicken, or roast turkey.

Recipe: Seafood Linguine with Tomato-Caper Sauce

My husband recently prepared this recipe for the first time, and hasn't stopped raving about how fast and easy it is. If you've taken "Luscious," you may already know how poaching fish is a terrific way to get dinner on the table in a hurry. If so, here's another recipe for your collection. If not, this is the easiest recipe for poached fish I have, so even if you're not much of a cook, this recipe is for you. Enjoy!

Seafood Linguine with Tomato-Caper Sauce

Ingredients:

 
1 pound linguine

1 teaspoon olive oil

2 teaspoons bottled minced garlic

2 teaspoons capers

½ teaspoon - 1 teaspoon crushed red pepper flakes

½ cup sherry or white wine

1 (14-ounce) can tomato sauce

1 pound seafood (I use swai or shrimp)

 

Directions:

Cook linguine according to manufacturer’s directions. Drain and keep warm.

Meanwhile, heat olive oil in large skillet. Cook garlic over medium heat for 2 - 3 minutes, or until fragrant. Add capers, red pepper flakes, sherry and tomato sauce and stir to combine well. Add seafood and heat until just cooked through. Add linguine to skillet and gently stir to combine (break apart seafood, if necessary).

Recipe: Thai Coconut Shrimp

I'm posting this recipe for a student in "Luscious" who suggested adding coconut milk to Thai Shrimp. This recipe is quite different from Thai Shrimp, but it offers all the flavor intrigue, perfectly balancing sweet, spicy, savory and sour tastes.

If your local grocery store doesn't stock them, it's worth the effort to journey to your nearest Asian market to find fish sauce and curry paste. If you can’t find fish sauce, substitute 2 tablespoons soy sauce and ½ - 1 teaspoon anchovy paste. Use 2 teaspoons of hot sauce (preferably Asian) in lieu of the curry paste. 

Thai Coconut Shrimp

Ingredients: 

8 ounces spaghetti

1 cup water

1 (14-ounce) can light coconut milk

2 tablespoons cornstarch

2 tablespoons fish sauce

1 tablespoon plus 1 teaspoon sugar

1 tablespoon plus 1 teaspoon bottled minced ginger

1 tablespoon plus 1 teaspoon bottled minced garlic

2 teaspoons green or red Thai curry paste

2 teaspoons lime juice  

1 tablespoon chopped fresh basil (or 3/4 teaspoon dried basil flakes)

1 pound small cooked, shelled and deveined shrimp, thawed

 Directions: 

Prepare spaghetti, following manufacturer’s directions. Drain and set aside.

Meanwhile, using a whisk, thoroughly combine water, coconut milk, cornstarch, fish sauce, sugar, ginger, garlic, curry paste and lime juice in a large saucepan. Bring to a boil over medium-high heat; reduce heat and simmer, stirring often, until sauce is thick.

Add shrimp and cooked spaghetti, and cook until shrimp is heated through.

Recipe: Palak

Palak is my favorite Indian dish, so I've had many variations of this recipe. After much experimentation, I developed this recipe, which is virtually identical in flavor to the palak served at Namaste, a local Indian restaurant. My version is lower in fat, but still wonderfully flavorful. 

I'm posting this recipe for a student in one of my online classes, who assures me she's had some experience with Indian cooking. If you're a beginning cook, or if you're new to Indian cooking, be aware that this recipe requires you to make some judgment calls as you're cooking. It may take a few times preparing this recipe before you get the hang of it!  

One more thing: If you don't have kasoori methi or garam masala, do not attempt this recipe until you trek to your local Indian market (or order them online, if you don't have an Indian market in your area). Kasoori methi is the ingredient that gives palak its unique flavor, and garam masala's sweet-spicy flavor balances out the dish.

Palak

Ingredients:

4 cups water

1 medium red onion

2 teaspoons white vinegar

1 teaspoon turmeric

16 ounces spinach

1 tablespoon margarine or butter

1 tablespoon bottled minced ginger

1 tablespoon bottled minced garlic

1 tablespoon kasoori methi, crushed

1 tablespoon garam masala

 Directions:

Combine water, turmeric and onion. Bring to a boil over high heat. When water boils, turn heat to medium and cook until onion is just tender. Don't over- or under-cook, or the mouthfeel of the final product will be off. Add spinach, and cook until spinach wilts. Drain well.

Place spinach-onion mixture in blender and puree, using the pulse feature, until just creamed (similar to creamed spinach). Don't over- or under-puree, or the texture of the final product will be off.

Meanwhile, combine margarine, ginger, garlic, kasoori methi, and garam masala in large skillet. Cook on medium-high heat until garlic is fragrant, stirring often, about 3 minutes.

Add spinach puree to skillet and cook on low until flavors blend, about 10 minutes, stirring occasionally. (You will see a change in color in the spinach; it will shift from bright green to a dull olive, to a dark green. You're looking for that dark green color in the final product.)

Recipe: Greek Ranch Dip or Dressing

A student in "Luscious" recently asked if I had a ranch dressing recipe. I'm preparing a birthday party for my daughter this week, and since we're planning a veggie platter and a selection of dips at the party, now seemed a perfect time to try my hand at ranch dip. It's delish on veggies, or as a spread for sandwiches. If you're a fan of ranch dressing, it's easy to thin out this dip recipe, so you can enjoy it on your favorite salad.

I chose Greek yogurt as a base because of its high protein-low carbohydrate content. Greek yogurt is also wonderfully thick and creamy, even though it's low in fat. If you're not a fan of Greek yogurt, you can experiment with sour cream or plain yogurt instead.

I'll probably continue to tinker with the recipe, as I'd like to better approximate the tang of buttermilk without resorting to buttermilk powder. That said, this recipe is very similar to the light ranch dressing we usually purchase. Let me know what you think of it! :)

Greek Ranch Dip or Dressing

Ingredients:

2 cups Greek yogurt
1 tablespoon parsley flakes
2 teaspoons white balsamic vinegar
2 teaspoons sugar or sugar substitute
1 teaspoon dill weed
1 teaspoon garlic powder
1 teaspoon onion powder
1 dash ground cayenne
Milk (I used unsweetened soy milk), optional

Directions:

To make dip, place all ingredients in medium bowl. Mix with a hand mixer, immersion blender, or combine in blender until smooth.

To make dressing, add milk, 1 teaspoon at a time, to thin out dip until it reaches desired consistency.

Recipe: Spicy Chipotle Hummus

Are you getting ready for the Super Bowl next weekend? Whether you're looking forward to the big game or not, hummus is a terrific winter recipe. It makes a delicious dip for raw veggies, and because fresh fruits and veggies are scarce this time of year, hummus is a delicious, high-fiber way to encourage my family to enjoy more carrots and cucumbers. Hummus is also a fun spread for sandwiches, or a yummy topping for Mediterranean recipes. And, of course, it's a perfect pairing with pita chips for a healthy, hearty chips-and-dip snack while you enjoy the end of the football season!

Hummus is also versatile from a flavor standpoint. I've used all sorts of add-ins to create different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!

Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.

Either way, don't forget to come back and tell us what you try, and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!

Spicy Chipotle Hummus

Ingredients:

2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)


Directions:

Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.

Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section, or at health food or specialty food stores, or international markets. Tahini is the oil of choice for hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I now use canola oil, as I find raw olive oil upsets my stomach.

Recipe: Lucky Red Sweet & Sour Sauce

If you've taken my online class "Luscious," you either experimented with, or heard about, the Sweet & Sour Chicken, and the Slow Cooker Sweet & Sour Meatballs. Both recipes are always classroom favorites. My recipe for sweet & sour is a unique blend of pineapple and tomato paste, which gives it terrific flavor. Because I use tomato paste to thicken the sauce, the final product isn't translucent. For years, students have been asking me to develop a sweet & sour sauce that's as good as the version in the course -- but glossy and translucent, instead of opaque.

Years ago, I had an interesting conversation with a woman from China, who told me that her grandmother once told her that the red color in sweet & sour sauce was traditionally from beet juice. So, I started with a can of sliced beets...and this translucent, deep red sauce is the result. It's not cloyingly sweet, and it has a wonderfully fresh, balanced flavor.

I'm posting it today in honor of Chinese New Year, which is celebrated on January 31st this year. In Chinese tradition, the color red is considered lucky, which is why red is often used in Chinese New Year decorations. Red foods are served on Chinese New Year for this reason, too. Whether you intend to celebrate Chinese New Year or not, this recipe makes a terrific accompaniment to grilled chicken, meatballs, or steamed veggies and rice. Enjoy!

Lucky Red Sweet & Sour Sauce

Ingredients:

3 tablespoons cornstarch
1 (14-ounce) can reduced-sodium vegetable or chicken broth
3/4 cup beet juice OR 1 (14-ounce) can sliced beets (see Cook's Notes)
1/2 cup reduced-sodium soy sauce
1/2 cup rice wine vinegar
1/2 cup sugar (or sugar substitute)
1 tablespoon bottled minced garlic (or three garlic cloves, peeled and minced)

Directions:

Combine cornstarch and broth in a jar with a lid, and shake until cornstarch dissolves. Pour mixture into a saucepan, and heat over medium-high heat. Add beet juice, soy sauce, vinegar, sugar substitute, and garlic, and stir frequently until mixture reaches a boil. Reduce heat and simmer until sauce thickens, about 10 minutes, stirring constantly.

Cook's Notes: Beet juice is enjoying popularity as a health food, so you may be able to find it at your grocery store, drugstore, or online. If not, you'll find that a 14-ounce can of sliced beets contains roughly 3/4 cup beet juice. If you choose canned beets, make sure you choose beets that are not pickled! -- this will give your sauce an off-flavor.

If you use canned beets, the leftover beets make a colorful addition to green salads. Or, use beets as the base for a cold veggie salad. Quarter the beets and combine with a 14-ounce can of drained green beans, drizzle with balsamic dressing, and add a sprinkle of feta cheese. You can either chill the salad for a few hours until it's cold, or store the canned veggies in the fridge so it'll be ready to go as soon as you prepare it.

Recipe: Vietnamese Swai

This recipe is a melding of two Vietnamese favorites: Ca Chien Sot Ca Chua is a recipe for fried fish, which is then simmered in a seasoned tomato sauce. Nuoc Cham is a popular Vietnamese condiment. To save time and healthy up the recipe, here swai is poached in a tomato-based broth seasoned with made-from-scratch nuoc cham. The end result is a flavorful fish dish that, in typical Asian style, melds sweet, spicy, savory, salty, and sour flavors.

If you can't find Vietnamese fish sauce (widely available at Asian markets), any fish sauce (or even soy sauce) can be used to replace it, but it won't have quite the same authenticity. I serve this dish with orzo, but you can serve it as-is, with noodles, or with rice, as desired. I like it served in a bowl with orzo; it turns out like a thick stew. I like to think of it as comfort food, Vietnamese-style!

Ingredients:

2 (14-ounce) cans diced tomatoes, undrained
1/4 cup nuoc mam (Vietnamese fish sauce)
1/4 cup rice vinegar
4 teaspoons bottled minced garlic
2 tablespoons lime juice
2 tablespoons sugar (or sugar substitute)
1 teaspoon red pepper flakes
1/8 teaspoon fresh-ground peppercorn mix
1 pound swai
4 green onions, sliced
1/4 cup cilantro, chopped

Directions:

Combine tomatoes, fish sauce, vinegar, garlic, lime juice, sugar, red pepper flakes, and peppercorn mix in a large skillet. Add swai and bring to a boil. Reduce heat and simmer until fish flakes easily. Add green onions and cilantro, and stir to combine, breaking up fish into bite-sized pieces.

Recipe: Greek Salmon with Orzo

I've tweaked this recipe a little since I posted it back in 2009. I amped up the dressing with lemon juice, ground cayenne, and peppercorn mix to give it a bit more zip. Opa!

Greek Salmon with Orzo

 I developed this recipe when experimenting with orzo for the first time. Orzo is a rice-shaped pasta associated with Greece, so I used seasonings and ingredients reminiscent of a Greek flavor profile. It was an immediate hit with my family, and continues to be a family favorite. The recipe makes about 10 cups, so if you're cooking for 1 or 2, you may wish to halve the recipe.

Ingredients:

1 (1-pound) package orzo
1 pound salmon fillets
Water (about 4 cups)
½ cup bottled minced garlic (or 6 cloves garlic, minced)
2 tablespoons basil flakes
1 tablespoon parsley flakes
2 teaspoons oregano flakes
1 teaspoon rosemary
2 large tomatoes, diced (or 1 (14-ounce) can diced tomatoes, undrained)
6 ounces crumbled feta cheese
1 (6-ounce) can black olives, halved or sliced
1/4 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon lemon juice
1 tablespoon water
2 dashes ground cayenne
1/8 teaspoon fresh-ground peppercorn mix

Directions:

Prepare orzo, following manufacturer’s instructions. Drain and set aside.

Meanwhile, place salmon in large skillet. Add enough water to just cover. Add garlic, parsley, basil flakes, oregano, and rosemary to water, and gently stir to combine. Bring to a boil over medium-high heat and simmer until salmon is cooked through. Drain and set aside. Using a slotted spoon, drain out garlic and other seasonings, and reserve with salmon.

In a small measuring cup, combine vinegar, olive oil, lemon juice, water, cayenne, and peppercorn mix. Mix with a fork or whisk to combine.

To prepare, combine orzo, salmon and seasonings, tomatoes, feta cheese, olives, fresh basil, and vinegar mixture in large bowl, breaking up salmon into bite-sized chunks and mixing well to combine.

Recipe: Salmon in Pineapple Curry

I get a kick out of finding intriguing recipes, then changing them up to make them either healthier, quicker and easier to prepare, or both. In this particular recipe, I changed up a recipe for Pineapple Curry Tofu, which I found in a "Las Vegas Chefs Healthy Recipe Book," and made it quicker and easier to prepare.

I've also changed up the seasonings a little, as the original recipe called for tofu, which I replaced it with salmon. Because salmon has a more assertive flavor, I amped up the other flavors in the dish, too.

When I made this recipe last week, I served it on egg noodles, and its overall appearance worked well. If you prefer to serve it on brown rice, spaghetti, or just by itself on the plate, I suggest switching out the crushed pineapple for chunk or sliced pineapple (choose a sugar-free pineapple so you can use the juice). Or, omit the canned pineapple altogether, and replace it with pineapple juice.

Salmon in Pineapple Curry

Ingredients:

8 ounces egg noodles (optional)
1 (20-ounce) can crushed pineapple, undrained
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can light coconut milk
1 onion, quartered and thinly sliced
1 green bell pepper, diced
1 tablespoon bottled minced garlic
1 tablespoon curry powder
2 teaspoons Sriracha (or other hot sauce)
1 pound salmon
2 tablespoons lime juice
1/4 cup cilantro, minced

Directions:

If using, prepare egg noodles according to manufacturer's directions. Drain and keep warm.

Meanwhile, combine pineapple, tomatoes, coconut milk, onion, bell pepper, garlic, curry, and Sriracha in large skillet. Add salmon. Bring to a simmer over medium-high heat, stirring occasionally. Reduce heat to medium and cook until salmon is cooked through.

If desired, break up salmon. Add lime juice and cilantro and stir well to combine. Or, leave salmon intact. Drizzle with lime juice and sprinkle with cilantro as a garnish.

Recipe: Madras Tomato Cream Soup

I just developed this recipe last week, but I've already fallen hard for it. You'll love it, too: It's creamy, spicy, and flavorful, and takes less than 20 minutes to prepare. I've replaced the usual milk and cream with tofu, which bumps up the protein content while lowering fat and calories. It makes a perfect lunch served with naan bread. Or, for a casual supper, pair it with a grilled cheese sandwich.

You'll find whole cumin seeds and garam masala at most larger supermarkets, but you'll probably need to visit your local ethnic market for black mustard seeds. While you're there, stock up on bottled minced ginger and garlic, and look for any other spices or ingredients you need. Ethnic markets are typically considerably less expensive! I shop at my local Rani's because I absolutely love their garam masala; no other brand will do, as far as I'm concerned. Rani's also carries a huge range of Indian and ethnic products at fantastic prices. No Rani's in your neighborhood? No problem! Shop online at www.ranisworldfoods.com.

Madras Tomato Cream Soup

Ingredients:

2 teaspoons canola oil
1/2 teaspoon black mustard seeds
1/2 teaspoon cumin seeds
2 (14-ounce) cans diced tomatoes, undrained
1/2 onion, coarsely chopped
1 (12-ounce) package Mori-Nu tofu
1/4 cup milk (I use plain soy milk)
1 teaspoon garam masala
1/4 teaspoon Indian chili powder
1/4 cup cilantro, chopped

Directions:

Heat oil in medium saucepan over medium heat. Add mustard seeds and cumin seeds, and cook, stirring often, for 1 minute, or until seeds are fragrant. (Be careful not to burn the seeds.) Remove pan from heat.

Puree tomatoes and onions in blender or food processor until just smooth. Carefully add tomato mixture to saucepan (it may bubble or even splatter vigorously when the hot oil and cold tomatoes interact). Bring to a boil over medium-high heat. Reduce heat to a simmer, and cook for 10 -15 minutes, or until onion is cooked.

Meanwhile, puree tofu and milk until smooth. Set aside.

When onion is cooked, remove soup from heat. Add tofu mixture, garam masala, and chili powder, and stir to combine. Cook on low heat until just heated through (do not allow soup to boil). Just before serving, add cilantro and stir to combine.

Recipe: Cinnamon-Chipotle Rub

Two summers ago, my husband found a new rub for chicken at the grocery store, and tried it out on boneless, skinless chicken thighs. I was immediately smitten with the rub's intriguing combination of sweet cinnamon and spicy chipotle, which married perfectly with the savory richness of chicken thighs.

Unfortunately, the first ingredient was salt. Just two teaspoons of the rub contained 500 milligrams (21% DV) of sodium! If you've taken "Luscious," you know I don't use salt in cooking, and I choose lower-sodium options whenever I can.

So, after a bit of experimenting, I developed my own salt-free cinnamon-chipotle rub. It offers all the flavor intrigue of the original--without providing all the sodium. (I didn't include maltodextrin, vinegar solids, or modified corn starch, either.) My taste testers unanimously preferred my version to the original, noting "I can taste the flavors instead of mostly just salt."

Spicy Cinnamon-Chipotle Rub

This recipe is on the spicy side. If you prefer your meals mild-not-wild, reduce the amount of chipotle chili pepper powder. 

Ingredients:

6 tablespoons sugar or sugar substitute, such as Splenda
6 tablespoons ground paprika
2 tablespoons chipotle chili pepper powder
2 tablespoons ground cinnamon
1 tablespoon onion powder
1 tablespoon garlic powder
5 dashes fresh-ground peppercorn mix

Directions:

Combine all ingredients in medium bowl and mix well. Makes enough rub for 6 pounds of boneless, skinless chicken thighs.

Pasta Fagioli

I ran across the inspiration for this recipe online several years ago. I've tinkered with it quite a bit to make it quick and easy to prepare, lower in fat, and flavorful. The ingredients keep for weeks in the fridge, so it makes an excellent emergency cupboard meal. It's definitely become a family fave!

Pasta Fagioli

Ingredients:

1 pound pasta (my favorite is rigatoni, but any similar pasta works)
1 tablespoon olive oil
1 small onion, halved and thinly sliced
1 teaspoon bottled minced garlic
6 ounces 70% less fat pepperoni, quartered
1 (15-ounce) can tomato sauce
1(15-ounce) can cannellini beans, drained (and rinsed, if desired)
1/4 cup red wine
1 teaspoon Italian seasoning
1/4 teaspoon fresh-ground four-peppercorn seasoning
1/2 cup shredded fresh Parmesan cheese

Directions:

Prepare pasta according to manufacturer's directions. Meanwhile, saute onion, garlic, and pepperoni in olive oil over medium-high heat in a large skillet until onion is just tender, about 5 minutes, stirring often. Add tomato sauce, beans, wine, Italian seasoning, peppercorn, and cheese and simmer until pasta is cooked. Drain pasta and add to sauce. Stir well to combine.

Buon appetit! :)