Eggplant Parmesan with a Ground Turkey Mushroom Sauce

I absolutely love thick and flavorful tomato sauces, filled with vegetables and lean meats. However, I am rarely a fan of pasta dishes. I looked for a healthy recipe that combined an Italian tomato sauce loaded with vegetables, herbs and spices and my favorite protein, ground turkey. I was out of luck. So, I came up with this twist on a traditional Eggplant Parmesan of my own.

For the most part, the recipes for Eggplant Parmesan online, although traditionally vegetarian, contain an exceptional amount of calories, fat and sodium, with a lack of substantial fresh herbs and seasonings for depths of flavor. This recipe is fantastic, because, as it is made from scratch, you can monitor the amount of sodium in the dish because the stewed tomatoes have no added salt, the fat content by choosing both the leanest ground turkey available and low-fat Parmesan cheese, used conservatively. In addition, with the inclusion of sauteed mushrooms and onions the substance of the sauce is increased without additional calories and fat.

I hope you enjoy my take on such a traditional recipe. Of course, if you are vegetarian or vegan, you can easily omit the ground turkey, or simply replace it with crumbled tofu, and can always vie for vegan soy-milk cheese in lieu of the dairy version. As with any traditional Italian-inspired dish, this is perfectly served with a rustic bread and Caesar Salad. (Recipe below). Please, as always, let me know what you think of this recipe; I would love to hear about any improvements or substitutions you would make!

"Mangiare, bere e stare allegro!" (Eat, drink and be merry!")

Ground Turkey and Mushroom Tomato Sauce

This is absolutely my "go-to" meat sauce, as it is low in fat and high in protein. Furthermore, it is as simple as it gets using wonderful ingredients. If you would prefer it vegetarian, simply omit the ground turkey, or use ground tofu in it's place.

INGREDIENTS:

2 Tablespoons extra virgin olive oil

1 sweet, raw onion, chopped

4 garlic cloves, minced

2 Tablespoons oil + 2 Tablespoons butter

16 ounces ground turkey

8 ounces mushrooms, sliced

2-32 ounce cans of stewed tomatoes, unsalted

4 Tablespoons Italian seasoning*

2-32 ounce cans of stewed tomatoes, unsalted

Salt and pepper to taste

*Italian seasoning is traditionally a blend of dried basil, oregano, parsley, garlic powder, onion powder, thyme, rosemary and red pepper flakes

PREPARATION:

Over medium heat, in a large skillet pan, saute 1 sweet, chopped onion for approximately 4 to 5 minutes in 2 Tablespoons olive oil. Add in the minced cloves and maintain on the heat for an additional three minutes, until the onions are tender. Remove from heat. In a second skillet saute the ground turkey and the sliced mushrooms on medium heat in butter and oil, until cooked through. In a Cuisinart, combine the garlic and onion mixture with the ground turkey and mushrooms, 2 cans of stewed tomatoes, Italian seasoning and salt and pepper. Pulse blend until the sauce has reached an ideal consistency; I prefer a chunky sauce, where the ingredients are still identifiable. 

Eggplant Parmesan with a Ground Turkey Mushroom Sauce

INGREDIENTS:

2 eggplants, cut vertically into 1/2 inch slices

Ground Turkey and Mushroom Sauce (see above)

2 cups shredded Parmesan cheese

PREPARATION:

Preheat the oven to 350 degrees

Spray a 9"x13" glass baking pan with a nonstick spray. Layer the eggplant slices on the bottom of the pan, cover the eggplant with the tomato sauce, in it's entirety, and top with the shredded Parmesan cheese. Cover with aluminum foil and bake for 30 minutes. Remove from the oven and let stand for approximately 8 to 10 minutes, covered, and serve.

Serves: 8

Caesar Salad

Caesar salads are a dime-a-dozen; 99% of the quality of the salad completely depends on the dressing and croutons in addition to the freshness and quality of ingredients. My mother is absolutely addicted to Caesar dressing, motivating me to develop a recipe less complicated than any other that I have come across, and one that contains less fat and calories than the store-bought, bottled alternative.

DRESSING INGREDIENTS:

1/3 cup plain non-fat or low-fat Greek yogurt, drained 

2 Tablespoons fresh lemon juice

1 teaspoon olive oil

1 teaspoon white wine vinegar

1 teaspoon Dijon mustard

1 teaspoon anchovy paste (optional)

1 teaspoon Worcestershire sauce

2-3 garlic cloves, crushed (please reduce if you or your guests are sensitive to garlic)

Salt and pepper to taste

ADDITIONAL SALAD INGREDIENTS:

Croutons

2 heads Romaine lettuce, chopped

3/4 cup shredded Parmesan cheese

PREPARATION:

Either whisk or blend in a Cuisinart all dressing ingredients. Chill until just prior to serving. Toss with Romaine lettuce, croutons and shredded Parmesan cheese.

Serves: 4

Protein Bars

I love the convenience and portability of protein bars. However, I am always so discouraged by the amount of sugar, sodium, carbohydrates and preservatives in protein bars purchased, even from the healthiest of stores. Aversely, there are many protein bars on the market high in nutrition, but absolutely taste like cardboard. It is not very motivating to eat healthy when you cannot stand the flavor.

I was on a mission to put together a protein bar recipe that considered both nutrition and flavor. I love the final recipe that I came up with, first of all, because it is full proof to make, secondly, because it is so versatile and thirdly because these bars are delicious. I guarantee you will never feel as though you are enjoying something that is actually healthy for you!

The base ingredients for this recipe are raw oats, egg whites, natural crunchy peanut butter, protein powder and a combination of dried fruit and various nuts. The great thing is that you can vary the recipe depending on the different nuts and dried fruit you include, or the variety of protein powder flavoring that you use. My favorite blend is chopped up dried papaya and dried cranberries with chunky organic peanut butter.

After spreading the mixture into a 9"x13" pan I recommend placing it into the freezer for several hours to solidify the bars, making it easier to cut and portion out. Wrap the bars separately in aluminum foil or Saran wrap, so that you can grab them and go! Because the bars do not have any added preservatives, they only last approximately two weeks in the refrigerator. After wrapping them in foil you may want to freeze them to extend their keep for up to three months.

INGREDIENTS:
10 Tablespoons natural peanut butter
5 egg whites
2 cups oats
1/2 cup soy milk
1 cup dried fruit, minced (add chopped nuts, optional)


PREPARATION:
Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears to be smooth). Repeat 4 to 5 times until all traces of the egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats and dry fruit. Continue mixing until a thick "sticky" mixture is present.

Smooth the thick mixture into a 9"x13" glass tray, sprayed with Pam, and leave in the fridge or freezer for 20-30 minutes. Cut into 12 equal sized squares, and individually wrap.

NUTRITIONAL INFORMATION: (slightly varies on the type of fruit and nuts used)
200 calories
18.5 grams of protein
8.5 grams of fat
13.5 grams of carbohydrate

Bean Vegetable (Vegan) Soup

Everyone who knows me, knows that I am the furthest thing from vegetarian, not to mention vegan. However, as the chef of a private children's school that focuses on extremely healthy vegetarian and vegan nutrition, I have quickly been exposed to some incredibly unique and creative recipes, and am very excited to add them to my repertoire. I made this Bean Vegetable Soup this past monday, and absolutely loved it. With the depth of flavor of the bean mix and the variety of vegetables, I actually did not miss the meat at all: words that I never imagined I would ever mutter! I served it with pita chips, but a rustic French bread would be perfect for dipping. Because the soup is so light in calories, the addition of a mixed green salad with Balsamic Vinaigrette (recipe follows) would be a great addition for a complete meal. If you are not vegan, a sprinkle of grated parmesan-reggiano before serving would be delicious!

I hope you enjoy this recipe. Please write a review about what you did or did not like about it, and what you did or would do to improve it. I always love some insightful advice! Also, if you would add animal protein, what would be your preference?

INGREDIENTS:
2 cups of a blend of dried beans (I love the three bean blend from my local health food grocery, but any blend of dry beans of your preference works wonderfully)
6 cups fat-free vegetable broth (of course, if you are not vegetarian or vegan you can always use chicken broth, which I find to have more flavor)
2 carrots, peeled and diced
1 can of green peas
1 large onion, finely diced
4 teaspoons garlic, finely minced
2 Tablespoons tomato paste
3 teaspoons Italian seasoning*
Generous grinding of black pepper
1 teaspoon salt (I prefer Kosher salt)
1 large zucchini, diced
1-32 ounce can of whole stewed tomoatoes, pulsed quickly in your Cuisinart or blender

*Italian seasoning is generally a blend of: dried basil, dried oregano, dried parsley, garlic powder, onion powder, dried thyme, dried rosemary, black pepper and red pepper flakes

PREPARATION:
Boil the dry beans according to specific directions on the package or until they are cooked completely through. Drain and set aside. Peel and dice the carrots into a similar size of the peas. Boil until tender, drain. Chop the onion until finely diced; if your Cuisinart is handy, opt to use that to make sure that the onions are minced quite fine.
In a large pot combine the vegetable broth, cooked beans, carrots, peas, tomato paste, stewed tomatoes, Italian seasoning, garlic, diced zucchini, salt and pepper. Heat to medium and simmer for approximately 15 to 20 minutes, or until the soup reaches desired temperature and texture.

Serves: 4 generous portions

NUTRITIONAL INFORMATION: (per serving)
180 calories
Trace fat
8 grams of protein
34 grams of carbohydrates
0 milligrams cholesterol
900 grams of sodium (can be significantly reduced by using low-sodium broth, and omiting the salt)
10 grams fiber
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BALSAMIC VINAIGRETTE

INGREDIENTS:
1 small garlic clove , minced (about 1 teaspoon or to taste)
1 teaspoon salt
3 teaspoons Dijon mustard
3-4 teaspoons honey
(if you would like to maintain a vegan diet, substitute agave syrup in lieu of the honey)
6 tablespoons balsamic vinegar
1/2 cup olive oil , plus 2 tablespoons olive oil
Ground black pepper

PREPARATION: 
In a bowl whisk together garlic, salt, Dijon, honey and balsamic vinegar. Add in olive oil in a slow steady stream until emulsified. Season with more salt if needed and black pepper. Chill for a minimum of 2 hours before serving.

Yields: 3/4 cup

Thai Shrimp Lemongrass Curry Soup

This recipe of Thai Shrimp Lemongrass Curry Soup is my interpretation of a menu item that I enjoyed at my favorite Thai restaurant in Seattle, Washington. I loved their version of Thai Lemongrass Soup, but with the addition of red curry paste, I find this recipe to have a lot more flavor. Often I make this dish a day ahead of time, giving time for the flavors to blend. As long as you have culinary open-minded guests, this is the perfect main dish for a dinner party. If you make the dish ahead of time, preparation the night of the party is somewhat effortless, however, if you are using shrimp, make sure to quickly poach them just before serving, so that they are not overcooked. In addition, prepare the noodles just prior to plating so that they do not become soggy. Serve it with warm Thai flat bread and a small, refreshing, tossed green salad. Please, let me know what you think.
"kŏr hâi jà-rern aa-hăan!" (Bon Appetit!)

INGREDIENTS
2 ounces rice noodles (pad thai noodles)
1 Tablespoon olive oil
1 clove garlic, minced
1 1/2 Tablespoons minced lemongrass
1 teaspoon ground ginger
2-3 teaspoons red curry paste
1 (32 ounce) carton chicken broth
2 Tablespoons soy sauce
1 Tablespoon white sugar
1 (13.5 ounce) reduced fat coconut milk
1/2 cup peeled and deveined medium shrimp or 2 large poached and thinly sliced chicken breasts
1/2 cup sliced mushrooms
1 (10 ounce) bag baby spinach leaves
2 Tablespoons fresh lime juice
1/4 cup chopped cilantro leaves
2 green onions, thinly sliced

DIRECTIONS
Bring a large pot of lightly salted water to a boil. Add rice noodles and cook until al dente, about 3 minutes. Drain and rinse the noodles well with cold water to stop the cooking; set aside. Heat oil in a large saucepan over medium heat. Stir in garlic, lemongrass and ginger; cook and stir until aromatic, approximately 30 to 60 seconds. Add the curry paste, and cook for an additional 30 seconds. Pour in about 1/2 cup of the chicken broth, and stir until the curry paste has dissolved, then pour in the remaining chicken stock along with the soy sauce and sugar. Bring to a boil, then reduce heat to medium-low, partially cover, and simmer 20 minutes. Stir in coconut milk, shrimp (or chicken), mushrooms, spinach, lime juice and cilantro. Increase heat to medium-high, and simmer until the shrimp turns pink (or the chicken is cooked through), approximately 5 minutes (10 minutes if you prefer chicken). To serve, place some rice noodles into each serving bowl and ladle soup on top of them. Garnish each bowl with a sprinkly of sliced green onions.

SERVES: 4

Pork Loin Pho

I absolutely love the Vietnamese soup, pho. However, it is difficult to find in Lake Oswego, the small city that I live in just outside Portland, Oregon, so I decided to try and make it for myself. I found a recipe online and took my own spin on it to make a delicious version.

INGREDIENTS
5 cups chicken broth
9 ounces of Udon noodles with seasoning included
1 cup bean sprouts
1 cup thinly sliced cooked pork loin
(I bake a small pork loin for 30 minutes at 350 degrees, let stand for ten to fifteen minutes, and then thinly slice)...you can most definitely use chicken or beef as an alternative
8 ounces of mushrooms, thinly sliced, stems removed
2 Tbl. grated fresh ginger
2 tsp. low sodium soy sauce
1 Tbl. seseme oil
2 small green onions, diced
1 tomato, diced
1 tsp. lemon juice
1/2 a bunch of cilantro leaves, minced
10 leaves of basil, shredded by hand
1 jalapeno, sliced
1 lime, cut into 6 sections

PREPARATION
Saute sliced mushrooms in 1 Tablespoon of butter and 1 Tablespoon of extra virgin olive oil until cooked 3/4 of the way through
Cook the udon noodles according to directions on the package, including the seasoning
Bring the chicken broth, ginger, soy sauce and seseme oil to a running boil
Add the sauteed mushrooms and the udon noodles and water to the chicken broth mixture and maintain a boil
Serve the broth and noodle mixture in a large bowl and top with the thinly sliced pork, jalapenos (optional), cilantro, shredded basil leaves, minced scallions and chopped tomatoes and the juice of several lime wedges.
I love spicy food, and so I add Sriracha sauce in addition to the jalapenos.

Serves: 2

Golden Semolina Quinoa Spinach Cakes

My Mom found this recipe in Food and Wine magazine, contributed by Maria Helm Sinskey, several weeks ago, and so I decided to make it. Generally, I take recipes, make them according to direction, find fault in the flavor or nutrition content, and then make my own alterations. However, this recipe is somewhat flawless, except for a few digressions I made to reduce a little bit of the fat content, and because I did not have a particular ingredient available. I rarely have a meal without a carnivorous protein, but with the protein attributes of the quinoa, there was really no need. The great thing about this recipe is that you can add red peppers, sauteed onions or mushrooms, or even ground turkey to the cakes for variation or added flavor. I hope you enjoy this reccomendation; try it, let me know what you think, and definitely post any alterations that you would make!

INGREDIENTS
1/2 cup quinoa (it does not matter what color or flavor...I used tri-color, and it was wonderful)
1/4 cup plus 2 Tablespoons extra-virgin olive oil
1 Tablespoon minced shallot (I was out of shallots, so I used sweet white onion as a substitute)
10 ounces baby spinach (I used 12 ounces of spinach for added vitamins)
Salt (I always use Kosher salt when cooking)
Freshly ground pepper
1 cup low-fat milk (I only had nonfat, and it didn't seem to alter the recipe)
3/4 cup finely ground semolina flour (white flour does not work!)
1/4 cup freshly grated Parmigiano-Reggiano cheese
1 large egg, beaten
1 1/2 cups panko (Japanese bread crumbs)
3 large egg whites

PREPARATION
In a small saucepan, combine the quinoa with 1 cup of water and bring to a boil. Cover and cook over low heat until the water has been absorbed, about 15 minutes. Lightly fluff the quinoa with a fork and cover it again.
Meanwhile, in a large skillet, heat 1 tablespoon of the olive oil. Add the shallot and cook over moderate heat, stirring, until softened, about 1 minute. Add the spinach and cook until most of the liquid has evaporated, about 5 minutes. Season with salt and pepper. Transfer the spinach to a strainer and let cool slightly; press out any remaining liquid and finely chop the spinach.
In a large saucepan, combine the milk, 1 1/2 cups of water, 1 tablespoon of the olive oil and 2 teaspoons of salt and bring to a boil. Remove the pan from the heat and gradually whisk in the semolina until very smooth. Cook over moderate heat, stirring constantly with a wooden spoon, until the semolina is thick enough to hold soft peaks when the spoon is lifted, about 7 minutes. Remove the semolina from the heat and stir in the quinoa and Parmigiano. Season with salt and pepper and let cool for 15 minutes.
Stir the beaten whole egg and spinach into the quinoa mixture and spread in an ungreased 7-by-11-inch pan; it will be about 2 inches thick. Let cool at room temperature, then cover loosely with plastic wrap and refrigerate for at least 4 hours or overnight.
Preheat the oven to 250°. Cut the chilled semolina mixture into 12 squares. Put the panko in a shallow dish and season with 1 teaspoon of salt. In another shallow dish, whisk the egg whites with 1/2 teaspoon of salt and 1 tablespoon of water. Dip the cakes into the whites and turn to coat, letting the excess drip off. Coat the cakes in the panko and shake off excess crumbs. Transfer to a clean baking sheet.
In a large skillet, heat 2 tablespoons of the olive oil. Add half of the cakes and cook over moderately high heat until golden on both sides and on the edges, about 6 minutes; adjust the heat as necessary to prevent the cakes from burning. Drain the cakes on a paper towel–lined plate, then transfer to a baking sheet and keep warm in the oven. Wipe out the skillet and cook the remaining cakes in the remaining 2 tablespoons of olive oil. Serve hot.

DIETARY INFORMATION
Calories: 167
Fat: 9 grams (less if you substitute the low-fat milk for nonfat milk)
Carbohydrates: 18 grams
Fiber: 2 grams
Protein: 5 grams

Bon Appetit!