Ingredients:
2 cups pasta (preferably shell pasta)
15 oz can of salmon
1/3 cup butter
¼ cup flour
1 small onion, chopped
2 cups milk
1 cup cheddar cheese, grated
1 tsp parsley, chopped
Salt and pepper

Sprinkle lemon juice to taste, optional
Sprinkle dried or fresh dill to taste, optional

Instructions:
Cook pasta according to package instructions and drain.

Drain salmon, but reserve the liquid. Mash the salmon and set aside.

In a saucepan, melt ¼ cup of butter and add the flour, continuously stirring for one minute. Then add the milk and bring to a boil, while stirring constantly. Once boiled, quickly reduce the head and keep cooking (still stirring) until the sauce has thickened. Set aside.

In a skillet, melt the remaining butter, add the onion and cook for about 5 minutes until tender. Add the cooked onions to the white sauce, add the salmon and the reserved liquid. Then add the cheddar cheese, parsley and season to taste. Heat gently, while stirring, until the cheese has melted.

Pour the salmon sauce over the pasta and combine well.

Serve immediately with a side salad, and lemon and dill to taste.

(Serves 4)
Ingredients:
1 ¼ lb chicken thigh fillets, chopped coarsely
2 tbsp peanut oil
2 medium white onions, sliced thickly
1 large red pepper, chopped coarsely
¼ cup red curry paste (or less if you don’t like it too spicy)
1 tbsp fish sauce
¼ cup shredded fresh basil leaves
13 fl oz coconut milk

Instructions:
Heat 2 tbsp of oil in large frying pan or wok. Stir-fry the chicken pieces in batches until browned and remove from frying pan.

Heat rest of oil in frying pan and sauté onion and pepper until onion is just tender. Add browned chicken pieces, coconut milk, curry paste and fish sauce and stir until mixture begins to boil. Stir in basil and serve immediately with rice noodles or rice.

No one cooks quite like Mom, and if you’ve had a rough day you may wish you had some of Mom’s great tasting comfort foods to make you feel better.
Unfortunately, Mom may not have made the healthiest dishes. But here are two healthy comfort food recipes you may want to try.

Healthy Meat Loaf

* 2 teaspoons canola oil
* 1 chopped medium sweet onion
* 12-ounce bottle beer
* 1 teaspoon dried thyme
* 1 teaspoon dry mustard
* 3/4 teaspoon salt
* 1/8 teaspoon freshly ground pepper
* 1 1/4 pounds 95%-lean ground beef
* 1 1/4 pounds 93%-lean ground turkey
* 1 cup fresh whole-wheat breadcrumbs
* 1/4 cup chopped parsley
* 1 large egg, lightly beaten
* 1 egg white, lightly beaten

Preheat your oven to 375 degrees Fahrenheit. Coat a loaf pan with cooking spray and set it aside. Place the onion in oil to sauté until it’s translucent and beginning to brown, approximately five minutes. Add the beer and increase the heat to high to bring it to a boil. Cook it until the liquid resembles syrup and reduces to about 3/4 cup (takes approximately 10 minutes). Transfer the liquid to a large bowl and stir in the seasonings; let this cool for at least 10 minutes.

Add the remaining ingredients and thoroughly combine the ingredients using clean hands. Transfer the mixture to the prepared pan and form it to resemble a loaf. Bake this in the oven until the internal temperature reaches 160 degree Fahrenheit which will take about 1 1/2 hours. Allow the meat loaf to rest for five minutes, drain off any liquid from the pan, slice, and enjoy.

(Serves 6)

Ingredients:
6 skinless and boneless chicken breasts
1 can chicken broth (low sodium)
1 cup apricot preserves
1 tbsp light soy sauce
1 tbsp cornstarch
1 tbsp water

Instructions:
Spray a large frying pan with nonstick cooking spray. Add the chicken and saute until brown. Add the chicken broth, apricot preserves and soy sauce and simmer for about 20 minutes. Chicken should be cooked through.

Take the chicken from the frying pan and set aside. Add cornstarch and water to frying pan to thicken the sauce. Place chicken back into frying pan and turn over to coat evenly with the sauce.

Serve immediately with boiled rice and green vegetables.

Ingredients:
1 (16 oz) package whole-wheat spaghetti
Salt
2 tbsp canola oil
1 medium onion, sliced
1 red bell pepper, sliced
1 piece ginger, peeled and finely diced
1 small eggplant, sliced into small chunks (about 2 cups)
2 cloves garlic, finely sliced
1 cup frozen broccoli florets, thawed
1 (15 oz) can diced tomatoes
2 tbsp soy sauce
1 chicken breast, cooked and sliced
2 green onion, sliced

Instructions:
Cook the pasta according to package instruction until al dente.

In a large skillet or wok, heat canola oil over high heat. Stir fry onion, red pepper, ginger, eggplant for about 1 minute. Add garlic, broccoli, tomatoes, and soy sauce and cook for a further 2 minutes. Then add the al dente pasta and the chicken slices to the vegetables, toss well and cook for 1 minute.

Top with green onion slices and serve immediately.

Ingredients:
1 acorn squash
2 to 3 apples, peeled and sliced
1/2cup brown sugar
1 tsp butter
Dash of nutmeg
Dash of salt

Instructions:
Preheat oven to 350 degree F.

Cut the squash in half and scoop out the seeds and strings. Add 1/2 inch of water into a casserole pan and place the two halves face down. Bake in the oven for about 10 – 15 minutes.

In the meantime, place the apple slices in a bowl and add the brown sugar. Take the acorn squash out of the oven, turn the halves around and fill with the apple/sugar mixture. Top with a bit of butter and sprinkle with nutmeg. Cover with foil and put back into the oven until the squash and apples are cooked. This should take about another Ω hour.

Serve the stuffed acorn squash as a side dish.

Shrimp Pizza

Ingredients:
2 small ready-made pizza bases

8 thin slices mozzarella

8 to 10 prawns, peeled and clean but with tales intact

1 tbsp tomato paste

2 tsp capers

4 anchovy fillets, chopped (optional)

12 small black olives

1 garlic clove, finely slices

1 pickled jalapeno chilli, finely chopped (optional)

1 small red onion, finely sliced

1 small red bed pepper, finely sliced

2 tbsp Parmesan cheese, grated

1 tbsp fresh basil, chopped

Splash of olive oil

Method:
Preheat the oven to 400º F.

Put the pizza bases on a large baking tray and spread with the tomato paste. Place the mozzarella slices on top and add the remaining ingredients to the two pizzas. Drizzle with a splash of olive oil, then cover with the grated Parmesan cheese.

Bake for about 8 to 10 minutes or until the prawns are tender and heated through.

Sprinkle the chopped basil leaves on top and serve immediately.

(Serves 4-6)

Ingredients:

2 blocks firm tofu (16 oz)
1/4 cup tamari soy sauce
3 tablespoons rice vinegar
3 tablespoons maple syrup
1 teaspoon grated fresh ginger
2 cloves garlic, minced or crushed
1/4 teaspoon dry mustard
1/2 cup orange juice
2 teaspoons grated orange peel

Fresh parsley or fresh coriander, chopped

Method:

Preheat oven to 375ºF.

Cut tofu into large bite-sized pieces and place into a dish. Combine all other ingredients and pour over the tofu pieces. Marinate for one hour.

Remove tofu and place into a small baking dish with 1/2 cup of the marinade. Bake in oven for about one hour, occasionally stirring and basting with the remaining marinade.

Sprinkle finished tofu with chopped parsley or coriander and enjoy with brown rice and a tossed salad. .

A great vegan dish!

Oriental Turkey Stir Fry

Low Fat

Ingredients:
1 Tbsp. unsalted butter

1 onion, sliced

2 celery ribs, sliced

2 cups turkey breast, cooked and cubed

1 (8 ounce) can water chestnuts sliced, drained

1 1/4 cup reduced sodium chicken broth

2 Tbsp. cornstarch

1/4 cup cold water

3 Tbsp. reduced sodium soy sauce

1 (14 ounce) can been sprouts, drained

Instructions:

Place the butter in a large saucepan over medium heat.  Allow the butter to melt completely.  Stir the onions and celery into the butter.  Continue to cook until both are fork tender.

Place the turkey into the skillet.  Add the water chestnuts and pour in the chicken broth.  Bring mixture to a steady boil.  Reduce the heat to low and allow the mixture to simmer.  Whisk the cornstarch, water and soy sauce together until smooth.  Pour the cornstarch mixture into the turkey mixture.  Bring to a steady boil, stirring constantly.

Continue cooking and stirring for 2 minutes after the mixture begins to boil.  The mixture will thicken to your desired consistency the longer it cooks.
Stir in the bean sprouts and continue cooking 1 minute.  Remove from heat, allow mixture to rest 3 minutes and serve.

Nutritional Information: (Approximate Values based on 1 1/4 cup)

204 calories; 4 g fat; 2 g saturated fat; 68 mg cholesterol; 762 mg sodium; 17 g carbohydrates; 3 g fiber; 25 g protein

Low Fat

Ingredients:
1 pound chicken breasts, boneless, skinless and cut into 1 inch pieces

1 envelope reduced sodium taco seasoning

1 onion, chopped

1 (16 ounce) jar low sodium salsa, divided

1 (8 ounce) package low fat cheddar cheese, divided

36 wonton wraps

Instructions:

Spray a large skillet with a non stick cooking spray and place over medium heat.  Place the chicken into the skillet and sprinkle the taco seasoning over the chicken.  Stir slightly to coat the chicken.  Cook the chicken 7 minutes, stirring occasionally, until juices run clear.

Place the cooked chicken into a mixing bowl.  Add the onion to the chicken and toss.  Pour in half of the jar of salsa and half of the package of cheese.  Stir well to combine.
Bring the oven temperature to 375 degrees.  Coat the cups of a mini muffin tin with a non stick cooking spray.  Press the wonton wraps into each of the cups.  Place the cups into the oven and bake 4 minutes or until a light golden brown.

Remove the cups and fill each one with the chicken mixture.  Top each cup with the remaining salsa.  Sprinkle the remaining cheese on each cup.  Bake 8 minutes or until heated through and the cheese has melted completely.

Nutritional Information:  (Approximate Values based on 2 cups)

124 calories; 3 g fat; 2 g saturated fat; 24 mg cholesterol; 408 mg sodium; 12 g carbohydrates; trace fiber; 10 g protein