Tag Archives: parsley

Risi e Bisi (Rice and Peas)

So rich, so creamy, so flavorful – this risotto is perfect next to anything.

Risi e Bisi (Rice and Peas)
Risi e Bisi (Rice and Peas)

6 servings
231 calories per serving

5 cups chicken stock
1 sprig of thyme
1 bay leaf
2 springs of parsley
2 T oil
1 onion, chopped
1/2 celery stalk, chopped
2 strips bacon, chopped
1 c raw arborio rice
2 c frozen peas
1 T butter
2 T chopped parsley
3/4 c grated parmesan
Salt and pepper to taste

Place stock and fresh herbs in a soup pot and bring to a boil then reduce heat and keep at a simmer. Saute onion, celery and bacon 5 minutes. Add rice and stir to coat then cook 1 minute. Remove herbs from stock and add 1/2 c of stock to rice mix and stir constantly so stock is absorbed. Add another 1/2 c and cook until stock is absorbed. Then add peas. Continue to add stock 1/2 c at a time and cook until absorbed until rice is tender and the mix is a little thinner than risotto. When done, stir in parsley, butter and parmesan and serve immediately.

Tilapia Puttanesca

In Italian, Puttana means whore. Pasta Puttanesca is supposedly a dish often made by these working girls who had little time to cook. Puttanesca sauce is quick to make, full of a bit of this and a bit of that, and so entirely flavorful ! The bite in puttanesca usually comes from anchovies. In this dish, instead of serving the sauce over pasta, it is used as a condiment for fish. And instead of anchovies, the slight bite comes from the mustard coating on the fish. Super good ! This is actually better a few hours later after the sauce has time for the flavors to mingle.

Tilapia Puttanesca
Tilapia Puttanesca

4 servings
178 calories per serving

4 4 oz. tilapia filets
5 t Dijon mustard
1 T oil
1/2 c chopped onions
2 cloves garlic, minced
14.5 oz. can diced tomatoes, drained
1/8 c Balsamic Vinaigrette Dressing
1/4 c black olives, chopped
1/4 c sun dried tomatoes, chopped
1/3 c chopped fresh parsley and basil

Brush mustard on fish. Heat oil in a skillet and cook fish 4 minutes per side or until done. Remove to a plate and keep warm. Add onions to skillet and brown for 6 minutes. Add garlic, tomatoes, dressing, olives, sun dried tomatoes and half of the parsley and basil. Cook 5 minutes then add the fish back to the pan and heat briefly. Serve with puttanesca over fish. Garnish with the remaining parsley and basil.

Artichoke Stew

Do you LOVE artichokes? Then this is for you !! This is a great hearty dish with lots of flavor. Serve next to some broiled chicken sausage for a great healthy meal.

Artichoke Stew
Artichoke Stew

4 servings
152 calories per serving

2 t oil
1 onion, finely chopped
2 cloves garlic, minced
2 large carrots, halved lengthwise and thinly sliced
2 oz. ham, thinly sliced
2 9 oz. packages frozen artichoke hearts (or canned in water, drained well)
½ c white wine or chicken broth
2/3 c chicken broth
½ t basil or thyme flakes
Salt and pepper to taste
¼ c chopped parsley
2 t buttery spread

Heat the oil in a skillet on medium heat and sauté the onion and garlic for 7 minutes. If they start to dry up, add a T or so of hot water. Add the carrots and ham and cook another 4 minutes. Stir in the artichokes and cook another 3 minutes then add the wine and bring to a boil and cook 4 minutes or until the liquid is reduced by half. Then add the broth, thyme, pepper and salt and return to a boil then reduce heat to a simmer and cook 10 minutes or until the artichokes are tender. Add the parsley and butter at the end just before serving.

Lentil Stew with Carmamelized Onions

I love lentils in soup. This recipe uses them in a super savory stew with enormous flavor. Try serving as a lunch or as a side to a fish or chicken dinner.

Lentil Stew with Carmamelized Onions
Lentil Stew with Carmamelized Onions

4 servings
229 calories per serving

1 T oil
1 onion, thinly sliced
2 15 oz. cans lentils, rinsed and drained
2 ¼ c chicken broth
Salt and pepper to taste
½ t garlic powder
½ t garlic flakes
¼ c plain low fat yogurt
1 T chopped parsley
½ T chopped chives
1 T chopped cilantro

Heat oil and add onion. Cook 15 minutes or until soft and golden. Add some very hot water a tablespoon at a time if the onions start to dry out. Add broth and lentils, season with garlic powder, garlic flakes, salt and pepper, and bring to a boil. Then reduce to a simmer and cook ten minutes. Half way through, smash some lentils against the side of the pan with a wooden spoon to make the broth thicker. Serve with fresh herbs and yogurt on top.

Tuna Antipasto Salad

Just enough tuna, just enough beans, just enough of everything to make this a great lunch. This travels well as long as you keep it refrigerated. A great, healthy lunch !

Tuna Antipasto Salad
Tuna Antipasto Salad

4 servings
320 calories per serving

15 oz. can chick peas, drained and rinsed
2 cans fancy white tuna packed in water
1 large red or green bell pepper, finely diced
½ c chopped parsley
1/2 c lemon juice, divided
4 T olive oil, divided
Salt and pepper to taste
8 cups mixed salad greens

Combine beans, tuna, bell pepper, parsley, 1/4 c lemon juice and 2 tablespoons oil in a medium bowl. Season with salt and pepper. Mix the rest of the oil and lemon and toss with greens. Plate greens and sprinkle with salt and pepper then top with the tuna mix.

Celery and Cuc Salad

Fresh from the garden ! A quick side salad of cucumbers and celery. Oh so good.

Celery and Cuc Salad
Celery and Cuc Salad

4 servings
38 calories per serving

4 celery stalks sliced thin
1 small-medium cucumber, peeled, halved, seeded and cut into very thin slices
1/3 c packed parsley leaves
3 t sherry vinegar
2 t oil
Salt and pepper to taste

Combine all in a bowl and mix well.

Chicken Marrakesh (Crock Pot)

I love being able to throw together a meal in the morning and not think about it again until it’s time to put it on the table. Chicken Marrakesh is a great dish with the subtle flavors of cuisine from Morocco.

Chicken Marrakesh (Crock Pot)
Chicken Marrakesh (Crock Pot)

8 servings
290 calories per serving

1 onion, diced
2 cloves garlic, minced
2 large carrots, peeled and sliced
2 large sweet potatoes, peeled and diced
15 oz. can chick peas, drained and rinsed
2 lb. boneless skinless chicken breasts cut into bite sized pieces
1 t ground cumin
1 t ground turmeric
1/4 t ground cinnamon
1 t black pepper
2 t parsley flakes
Salt to taste
14.5 oz. can diced tomatoes

Place the onion, garlic, carrots, sweet potatoes, chick peas, and chicken into a slow cooker. Stir herbs into tomatoes then pour tomatoes over and stir well. Cover and cook on high 5 hours or low 8-9 hours.

Olive Tapenade

I can’t stop eating this !! It is just delicious. Serve as a spread on sandwiches, or as an appetizer with melba toasts or some other cracker.

Olive Tapenade
Olive Tapenade

16 servings (1 serving = 2T)
37 calories per serving

1 c kalamata olives, pitted
1 c green olives, pitted
1 T chopped parsley
1 t chopped thyme
1 t grated lemon rind
¼ t pepper
10 oil cured olives, pitted
2 garlic cloves, minced
1/4 t red pepper flakes

Place all in a food processor and pulse until chopped pretty fine. Serve with crackers or pita chips.

Chicken Casserole with Wild Rice

This is one of those ‘all in one dishes’ that I love to make. You can make it ahead of time, refrigerate, and then do the baking right at the very end. Very convenient, very easy, very good !

Chicken Casserole with Wild Rice
Chicken Casserole with Wild Rice

8 servings
371 calories per serving

You can make this casserole ahead and refrigerate until you are ready – just bake longer (about an hour) to make sure it heats all the way through.

2 c water
1/2 c wild rice
2 lb. boneless, skinless chicken, cooked (Perdue Shortcuts work great here !) and cut into bit sized pieces
2 T oil
3 scallions, chopped
1 1/2 lb. sliced mushrooms
1 c chicken broth
1/4 c flour
2 c skim milk
1/2 c grated Parmesan
1/2 c low fat sour cream
1/3 c chopped parsley
1 t salt
1/2 t pepper
2 c frozen French cut green beans
1/2 c sliced almonds

Mix water and rice and bring to a boil then lower to a simmer and cook 35-40 minutes. Drain and reserve. Heat oil in a large Dutch oven or soup pot and cook mushrooms 12 minutes or so to release all the liquid and allow it to dry up. Add broth and scallions and cook 5 minutes. Sprinkle in flour and stir then add milk and simmer 2 minutes. Add cheese, sour cream parsley, salt and pepper and remove from heat.

Preheat oven to 350 degrees. Spray a 9×13 pan with Pam and place the rice in as the bottom layer. Top with chicken and beans then pour over the mushroom sauce and sprinkle with nuts. Cook 30 minutes and let stand a bit to cool before serving.

Cheesy Tortellini

Sometimes quick sauces are just as good as long simmered ones. This is one of those sauces. It’s full of fresh herbs and makes a great tortellini topper.

Cheesy Tortellini
Cheesy Tortellini

4 servings
307 calories per serving

9 oz. package fresh tortellini
8 oz. beef broth
14 oz. can diced tomatoes (undrained)
3 oz. tomato paste
1/4 c chopped basil
¼ c chopped parsley
1/2 c shaved fresh Asiago or Parmesan cheese
Salt and Pepper to taste

Cook pasta according to directions and then drain. Mix broth, tomatoes, parsley and basil and cook 5 minutes. Add tortellini, salt and pepper and half the cheese. Plate and garnish with the remainder of the cheese.

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