Entree Recipes



1 tsp. olive oil
2 tsp. Piment d’Espelette
½ lb. of beef (tenderloin or sirloin)
½ cup of mayonnaise
8 slices of toasted baguette
2 cups of arugula, toasted with olive oil
½ cup of Manchego cheese shavings
Salt to taste


Heat a large pan over medium-high heat and add olive oil. Sprinkle salt and Piment d’Espelette over the beef and sear on all sides until browned (about three minutes per side – the beef should still be rare to medium rare). Remove from heat; as the beef cools, mix together the mayonnaise and Piment d’Espelette and spread the mixture on top of each slice of toasted baguette. Slice the beef into eight pieces; roll each slice of beef and place on top of the baguette. Add a few leaves of arugula and sprinkle with Manchego shavings to each pieces of toast.

Serve and enjoy!




1/8 yellow onion, minced
1/4 cup raisins, chopped
2 cloves garlic, minced
1/2 inch fresh ginger root, grated
1 navel orange, juiced
2 Tbsp cider vinegar
1 Tbsp brown sugar, packed
1/2 cup Plum 'Chups
1 Tbsp dijon mustard
1 Tbsp Worcestershire sauce
1 1/2 lb cut flat iron steak, trimmed
2 russet potatoes
Canola oil for frying
Olive oil
Salt & Pepper

Steak Sauce Directions:

  • Combine onion, raisins, garlic, ginger, orange juice, vinegar, and brown sugar in a sauce pot.
  • Simmer 10 minutes and reduce liquid by half.
  • Add Plum 'Chups, mustard, and Worcestershire sauce.
  • Continue simmering 5 minutes.
  • Remove from heat and strain mixture through a fine mesh strainer.
  • Transfer to glass container and refrigerate at least 1 hour. Make up to a day ahead.

For the entire recipe, please click here.


Mango ‘Chups Roasted Chicken


1 3.5 to 4 lb. organic chicken
3 to 4 large carrots, halved
3 to 4 parsnips, halved
1 Tbsp. olive oil
4 Tbsp. unsalted butter, room temperature
3 to 4 springs fresh thyme
1/2 tsp black pepper
1 1/2 tsp kosher salt, plus 1/2 tsp
1/2 cup Mango 'Chups


  1. Wash and pat dry the chicken
  2. Standing the chicken on a cutting board use a sharp knife to slice down either side of the backbone. (Remove it, but reserve for stock later.)
  3. Quarter the chicken, making another small incision between the leg and thigh, and halve the breasts again, horizontally. (Yields six separate pieces.)
  4. Strip the thyme leaves from the stems and combine with the butter and pepper.
  5. Smear butter mixture on top and sides of chicken, and under skin.
  6. Place chicken pieces in a large dish, cover loosely, and refrigerate one to six hours.


  1. Preheat oven to 450 degrees
  2. Remove chicken from refrigerator and allow to warm to room temperature
  3. Line a roasting pan with aluminum foil
  4. Toss carrots and parsnips with olive oil and 1/2 tsp salt and place in bottom of roasting pan.
  5. Arrange chicken pieces evenly on top of vegetables and sprinkle with remaining 1 1/2 tsp salt
  6. Roast for about 40 minutes uncovered until evenly golden brown. 
  7. Remove pan from oven and brush with Mango 'Chups.
  8. Return pan to oven and roast an additional 10 minutes.
  9. Chicken is done when a sharp knife can be inserted and removed cleanly, and juices run clear



2 sweet potatoes
1 tablespoon olive oil, or as needed
2 tablespoons minced fresh rosemary, or to taste
Sea salt and coarsely ground black pepper to taste

Preheat oven to 425 degrees F.
Toss sweet potatoes, olive oil, rosemary, salt, and pepper together in a large bowl until evenly coated. Arrange sweet potatoes on a baking sheet.
Bake in the preheated oven until tender, 20 to 30 minutes.



1 large eggplant
3 tablespoons extra virgin olive oil
Salt and pepper to taste
2 tablespoons fresh lemon juice 

Preheat the oven to 400 degrees. Line a baking sheet with parchment paper or lightly grease.
Slice the eggplant in half lengthwise, then cut each half into quarters lengthwise. Cut each of those in half to make two shorter quarters. Place the eggplant onto the baking sheet with the skin side down. Brush each piece with olive oil and season with salt and pepper.
Roast in the preheated oven until softened and golden brown, 25 to 30 minutes. Remove from the oven and sprinkle with lemon juice. Serve hot.



By Nutritionist, Katherine Tallmadge, M.A., R.D.

Makes about 6 - 300 calorie servings
Time: 20 – 30 minutes

1 Cup Bulgur (Cracked Wheat)
1 15-ounce Can Chick Peas, drained
1 Large cucumber, skinned and seeded, chopped
1 Large Yellow Pepper, seeded, chopped
1 Sweet Onion, chopped finely
1 pint Cherry Tomatoes, sliced (omit if good tomatoes are not available)
1 Large Handful Fresh Basil, chopped
¼ cup golden raisins
¼ cup roasted pine nuts

Juice of One Lemon (2 Tbsp) and its lemon zest
2 Tbsp Extra Virgin Olive Oil
1 crushed Garlic Clove
Kosher Salt and Freshly Ground Black Pepper

In a large glass bowl, pour 3 cups boiling water over the bulgur and let sit for 15 minutes or longer. While the bulgur is fluffing up, make the salad: In a large glass or plastic bowl, dump in the chick peas, the chopped cucumber, pepper, onion, cherry tomatoes, basil, raisins and pine nuts. Make the vinaigrette in a separate small bowl: roll the lemon on the counter and place in microwave for 30 seconds (this procedure extracts the maximum juice). Let cool. Zest the lemon being careful not to use the bitter white pith. Squeeze the lemon juice and place with zest in the small bowl. Add the olive oil, garlic, salt and pepper. Whisk together. Drain the bulgur and add to salad. Toss in the vinaigrette.



8 servings

1/2 cup olive oil
1 large onion, chopped
1 Tablespoon garlic, minced
1-2 eggplants, cut into 1-inch squares
2 peppers, red, green or yellow, cut into 1-inch squares
2 zucchini, cut into 1-inch squares
1-1/2 lbs tomatoes, peeled and cut into 1-inch squares
1/2 Tablespoon Fresh Thyme, minced
1/2 Tablespoon Fresh Rosemary, minced
2 Tablespoon Fresh basil, minced    
salt and freshly ground black pepper to taste 

Directions: Heat olive oil in a large skillet, add the onions cook for 10 minutes until soft. Then add garlic, eggplant, zucchini and peppers. Cover and cook on low for 20 minutes. Add tomatoes and cook for an additional 5 minutes, season with salt and pepper and the minced herbs.



1/4 cup olive oil
2 tablespoons soy sauce
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 eggplants
3 zucchinis
2 green bell peppers
1 large red onion
2 large Portobello mushrooms 


Mix olive oil, soy sauce, balsamic vinegar, salt, and pepper in a large bowl. Slice eggplants, zucchinis, bell peppers, mushrooms and onion. Toss in soy sauce marinade. Marinate for at least 1 hour. 

Grill vegetables on preheated grill brushing vegetables with marinade until done, approximately 15 minutes. 



by Katherine Tallmadge, M.A., R.D., Author: Diet Simple (LifeLine Press, 2011)

Serves 4 - 6


1 pound Asparagus, trimmed
1 Tbsp Canola or Olive Oil
1 Quart Grape or Cherry Tomatoes
¼ Cup Basil or Tarragon Pesto
1 Pound Whole Grain Linguine
Salt and Freshly Ground Pepper, to taste


Roast the asparagus and tomatoes:

Preheat oven to 425 degrees.  Clean the asparagus, break off tough ends. If you wish, peel the stalks for a more tender vegetable. Slice the asparagus stalks diagonally into bite-sized or approximately 1.5 inch pieces. In a large bowl or plastic bag, toss the tomatoes and asparagus pieces in 1 Tablespoon of Canola or Olive Oil and a light sprinkling of salt and pepper until the asparagus is coated lightly with oil. Place on a baking sheet in a single layer and cook for 5 minutes in the middle of the 425 degree oven. Do not overcook! When finished cooking, pour the asparagus and tomatoes into a large bowl containing the pesto and toss.  Add the cooked pasta and mix all ingredients. Serve warm or chilled. About 200 calories per serving (1/6th of recipe).

Asparagus is packed with nutrients. Low in calories, it’s an excellent source of folic acid and Vitamin C, Thiamin, and Vitamin B6. Asparagus, like other fruits and vegetables, is sodium-free, and contains no fat or cholesterol, either. It is an important source of potassium and many nutrients, important for boosting your immune system and preventing heart disease, lowering blood pressure and even preventing cancer. According to the National Cancer Institute, Asparagus is the highest tested food containing Glutathione, one of the body's most potent cancer fighters. Additionally, Asparagus is high in Rutin, which is valuable in strengthening the blood vessels.


kale and spinach gratin with garlic, rosemary and thyme

By Katherine Tallmadge, M.A., R.D.
Author of “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations (June 2011, LifeLine Press)

Any greens will do in this versatile recipe. (Serves 6)

1 pound Kale, cleaned and stems removed
2 pounds Spinach, cleaned and stems removed
1 Tablespoon Olive or Canola Oil
1 Large Garlic Clove, minced
2 teaspoons fresh Rosemary, chopped (or 1 tsp dry)
1 teaspoon fresh Thyme leaves, chopped (or ½ tsp dry)
1 recipe Olive Oil Bechamel Sauce (see recipe)
Salt and Freshly Ground Pepper to taste
¼ Cup Parmesan or Gruyere Cheese, freshly grated

Preheat oven to 400 degrees F. Wash the Kale and Spinach and remove the tough stems. Chop roughly.
Heat the oil in a large iron skillet over medium-low heat. Add the garlic and cook until it just begins to color. Add the greens, the rosemary, and thyme to the pan, and let cook a couple of more minutes while stirring until the greens are wilted.

Stir the Bechamel sauce into the greens. Add salt and pepper. Pour into an oiled 2-quart soufflé or heat resistant glass dish and sprinkle the cheese on top. Bake at 400 degrees F for 20 to 30 minutes, or until the top is just beginning to brown.


swiss chard quesadillas

By Chef Janis McLean of 15Ria

For the onion/pepper mixture:
2 onions
1 poblano pepper, cut in half and de-seeded
2 tablespoons butter
1/4 teaspoon salt
1/8 teaspoon ground coriander
1/8 teaspoon ground cumin

For the filling:
1 pound Swiss chard
1 tablespoon butter
2 cups shredded Queso Fresco cheese (or substitute Monterey Jack)

For the tortillas
Canola oil
20 flour tortillas, 5 1/2” diameter

1 1/2 cups Chipotle Sauce

Makes 10 Quesadillas

To make the caramelized onions, cut the top and bottom off of the onions and then cut them in half. Then slice each half into thin slices, running pole to pole (tip to stem of the onion). Cut the poblano pepper into thin julienne strips (be careful to not touch your face and eyes while you are handling the pepper). Place a 10 or 12-inch skillet over medium heat and melt the butter. Add the onions, peppers and season with the salt, coriander and cumin. Stir to combine - and turn the heat down to low. Cook until the onions are translucent. Then, turn the heat up to medium and continue to cook until the onions slowly turn a caramel color. Stir from time to time and if bits begin to stick to the bottom, stir in 1/4 cup of water and deglaze the pan by stirring and loosing up all the yummy caramel bits!

Wash the Swiss chard leaves in a large bowl of cold water. Peel the leaves off of the stem and then chop the stem sections into a small dice. Take the remaining leaves and stack one on top of the other --- roll it up --- and cut into 1/8 of an inch “ribbons”. Keep the stems and the leaves in two separate piles.

Heat a 9’ skillet over medium-high heat until hot, but not smoking (3 minutes). Toss in the remaining butter – it should sizzle. When the foaming subsides, add the diced chard stem and cook over brisk heat until tender (about 1 ½ to 2 minutes). Add the chard leaf ribbons in the pan and cook for a minute until wilted.

When the onion mixture is caramelized, tip it into a medium sized work bowl. Add the Swiss chard and 1/2 cup of Chipotle sauce. Stir to combine.

Heat a large heavy skillet up over medium heat (cast iron is great to use if you have it). When hot, swirl in enough canola oil to coat the bottom of the pan. Slip in two or three flour tortillas in to the pan (however many will fit). Top with a small handful of Queso Fresco (or Monterey Jack Cheese) on to each tortilla. Spoon a heaping tablespoon of the chard/onion filling over the cheese and then place a second flour tortilla on top. Press down lightly on each quesadillas. When the bottom of the tortilla is golden brown, use a spatula to flip it over and toast the other side. Add a touch more of the canola oil as you are flipping the quesadillas over so they brown nicely. Remove when golden brown on both sides, and continue with the rest of your tortillas. Cut into wedges and serve warm.

Chipotle Sauce
This is a classic New Mexican style sauce in that the purée is “fried” briefly and then cooked on a low simmer. This is an extremely versatile sauce and great on enchiladas, tamales, and the like.

1 large Chipotle Pepper (or 2 small)
2 cloves of garlic
2 small onions (or 1 large) (+/- 6 oz)
28 oz can of plum tomatoes
1 cup chicken stock
2 Tablespoons canola oil
1 teaspoon salt

Makes 4 cups of sauce
Cut the onions into small chunks. Purée the Chipotle pepper, garlic, onion, and tomato together with 1 cup of chicken stock in a blender. Purée until smooth. Pour the purée through a medium sieve, pushing it through with a spatula. Discard all the tough bits left in the sieve.

Heat a 10-inch skillet on medium high heat for two minutes, until it is hot. Pour in the two tablespoons of oil (peanut or canola) and swirl to film the bottom of the pan. Carefully, stand back a bit, as it will splatter, pour in puréed pepper/tomato sauce. Turn the heat down to medium and after the sputtering has subsided, give it all a good stir. Add a teaspoon of salt and stir to combine. Then turn the heat down to medium low and simmer for a half-hour.


ricotta gnocchi with wild mushrooms and parmesan

Chef Shannon Overmiller
The Majestic

Serves 8
for gnocchi
2 lb. Super fresh ricotta cheese
10 oz. flour A.P.
2 eggs whole
1 Tbsp. Parmigiano Reggiano
Salt, pepper & nutmeg to taste

Mix all ingredients very gently and just enough to avoid lumps.
On a floured surface, form long logs a half inch in diameter and cut about the same length.
Cook right away in plenty boiling salted water.

For sauteed mushrooms: (use 2 separate pans)
16 cups of mixed mushrooms (shiitake, cremini, button, as you wish) 2 lbs. +/-
4 Tbsp. butter
2 Tbsp. shallots
1 Tbsp. garlic
2 cups olive oil
2 Tsp. thyme
4 Tbsp. parsley
salt and pepper to taste
*all ingredients are to taste, +/-, you have to modify all to what your senses pick up.
Trust them!

In a hot pan place oil, very hot, add cut, cleaned mushrooms to each pan, sear well.
Add garlic, shallots, thyme, parsley, butter, salt and pepper.  
*want to get a nice sear on mushrooms before you add other ingredients.

For the sauce:
1 Tbsp. butter
1 Tbsp. shallot
1/2 Tbsp. garlic
4 cups parmesan
1 cup of red wine
In a pan cook butter, garlic and shallot for 2 minutes over medium heat.  Add 1/2 of sauteed mushrooms.   Add 1 cup of red wine.  Reduce.  Add more butter and a touch of the  pasta cooking liquid, 1 Tbsp. parsley, 1/2 tsp. thyme and 1/2 tsp. rosemary.  Add parmesan.  Toss gnocci in mushroom sauce.  Add more parsley and parmesan if desired, to coating consistency.  Top with more parmesan, black pepper and parsley. 


cauliflower kuku with fresh parsley and spices

By Katherine Tallmadge, M.A., R.D.
Author, “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (2011, LifeLine Press)

A “Kuku” is a Persian version of a frittata, a type of Spanish omelette. You can use any vegetables and spices, making a delicious and elegant breakfast, lunch or dinner dish.

Serves 4

¼ Cup (4 Tablespoons) Canola or Olive Oil
1 Medium Onion, peeled and thinly sliced
2 Cloves Garlic, peeled and thinly sliced
1 Pound Cauliflower Florets, fresh or frozen (1 small head), coarsely chopped
4 Eggs
1/2 teaspoon Iodized Salt
1/4 teaspoon Freshly Ground Black Pepper
1/2 teaspoon Turmeric
1/4 teaspoon Smoked Paprika
1/4 teaspoon Cayenne
1/2 teaspoon Ground Cumin
1/2 teaspoon Baking Powder
1 Tablespoon Flour
¼ Cup Fresh Parsley, Chopped
4 Sprigs of Parsley for garnish (optional)

Preheat oven to 350 degrees F.

Meanwhile, heat 2 Tablespoons of the oil in a large skillet and brown the onion, garlic and cauliflower over medium high heat for about 20 minutes. Cool.

Break eggs into a mixing bowl and add the salt, pepper, turmeric, paprika, cayenne, cumin, baking powder, flour, and parsley. Whisk lightly. Add the cooled onion, garlic and cauliflower and fold with a rubber spatula or large wooden spoon.

Heat the remainder of the oil - 2 Tablespoons – in an 8-inch ovenproof baking dish, such as a round, glass Pyrex dish, by placing it in the oven for 5 minutes. Pour in the egg mixture and bake uncovered for 50 to 55 minutes until lightly golden on the top and a “tester” such as a thin knife or metal kabob stick, comes out clean.

Remove from the oven, allow to rest for 5 minutes. Loosen the edges with a thin knife, cover with a serving dish and invert onto the dish. Cut into 4 pieces and serve with a sprig of parsley.

Recipe total calories = 900. Divided by 4 servings = 225 calories/serving

“Cauliflower KuKu with Fresh Parsley and Spices” was adapted from Najmieh Batmanglij’s “Food of Life: New Edition” (Mage Publishers, 2011)


root vegetables with butternut squash sauce

Chef Jason Maddens, Central

For the Root Vegetables: 
2 large sweet potatoes
2 kohlrabi
3 medium turnips
2 celery root
2 large golden beets

For the Sauce:
2 lbs butternut squash, peeled, roughly chopped into 1” pieces
1 large onion, roughly chopped
4 oz maple syrup
1 oz sherry vinegar
16 oz chicken stock

Spice mix:
1 tsp Allspice
2 tsp Cinnamon
6 microplane grated Nutmeg
¼ tsp clove
¼ tsp chives
Pinch grain mustard
Salt & cayenne pepper

Coat the beets with olive oil and sprinkle with salt and pepper. Wrap each beet individually in aluminum foil including a small sprig of thyme with each beet. Roast at 350° for 45 min – 1 hr, depending on how big your beets are. Once fork tender, remove from oven and set aside to cool. When cool, remove the foil and rub the beets with a heavy duty paper towel to remove the skin. Dice the beets into half inch cubes, and set aside.

Peel remaining root vegetables and cut each type into a large dice, about half inch cubes. Blanch each vegetable separately in boiling salted water, until tender, but not mushy. You want the vegetables to hold their shape when you glaze them. After removing from the water, place on a plate and put in the refrigerator to stop the cooking and cool down. You do want to cool them down quickly though, to prevent over cooking.

Using a very hot heavy-bottomed skillet, add oil (to about a 1/8 inch depth). Just when the oil starts to smoke add your root vegetables in an even layer. Wait 30 seconds before moving them. Check for color and if pleased, shake the pan to color the other sides. This process will be done rather quickly. Pour out onto paper towels. At this point you may mix all the vegetables together. They can be stored this way in the refrigerator for up to two days.

For the sauce sweat the onion and squash in butter and add the spices. The mixture should be fragrant. Let it sweat over med-low heat for about 5-8 minutes, until the onions begin to soften. Add the maple syrup and sherry vinegar. Let the mixture cook into a gooey mess, about 8 minutes more.

Add the chicken stock. Simmer gently until the squash and onions are soft. Puree the mixture using a good quality blender, in batches. You may need to adjust the consistency using chicken stock. It is important to do this while the mixture is still hot. You should end up with a smooth puree, not thick enough to hold peaks, but not runny either. Season to taste with salt and cayenne pepper.

When ready to serve, melt a bit of butter in some chicken stock, and add the vegetables. As the stock reduces it will thicken slightly and coat the vegetables with a light glaze. Add a small amount of whole grain mustard and chives. Season with salt and pepper.

To serve, place a small amount of sauce on the plate, and place the vegetables on top. This is a perfect accompaniment to braised short ribs


salmon with summer succotash

Chef Jason Maddens
Central Michel Richard

For the Salmon:

4 - 6 oz salmon fillets
2 qt salmon brine (recipe follows)

Submerge the salmon in the brine, using a small plate to keep it submerged. Place the brine and salmon in the refrigerator for 1 hour. After an hour, remove the salmon from the brine and discard the brine. Pat the salmon dry with paper towel. The salmon can be held like this, wrapped in plastic in the refrigerator for up to 3 days.

When ready to cook, place a sauté pan over high heat. Add an appropriate amount of either canola, or vegetable oil. If the oil smokes heavily, your pan is too hot. Turn off the heat and let it cool for a few minutes. Saute the salmon pieces in your very hot, but not smoking oil, being sure not to crowd the pan. Depending on the size of the pan, you may need to do this in two batches.

Once the salmon has a nice color, just golden brown, flip the fillets. At this point you may choose to place them in a 350f oven, or lower the heat on the stove and finish them in the pan. You may add some butter to the pan and baste the fish, but this is not imperative.

Remove the fish from the pan, and let rest for a minute or two before serving.

For the Salmon Brine:

1 qt water
1 ½ qt ice
1 cup salt
½ cup sugar

Combine water, salt and sugar in a small saucepan. Bring to a simmer to dissolve the salt and sugar. Pour over ice. The ice will melt, giving the proper yield, and an instantly cool brine for the salmon. Keep in mind, the brine must be very cold before placing the salmon into it.

For the Sauce:

2 oz lemon juice
8 oz olive oil

Combine in a sealable plastic container, and shake vigorously for a few seconds. The mixture will emulsify. Shake to re-emulsify before each use.

For the Succotash:

1 large sweet potato, cut into diamonds and blanched
6 oz fresh English peas, shucked, blanched and peeled
6 oz corn kernels, grilled, cut from cob
1 red bell pepper, roasted and diced
1 red onion, diced and pickled
Basil, chiffonade

Place a pat of butter or olive oil in a sauté pan, and when bubbly add the vegetables. Season with salt and pepper when hot, and finish with a splash of chicken stock, or water.

To Assemble:
In the center of a large bowl, place the vegetable garnish. Surround the succotash generously with the lemon/olive oil. Drizzle some over the fish as well. Place the salmon on top of the succotash and garnish with micro greens, if desired.

Makes 4 entrée-size servings


nora pouillon's ratatouille

From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (2011, LifeLine Press)
By Katherine Tallmadge, M.A., R.D.

The trick of a good ratatouille is not to overcook the vegetables.  They have to be added one after the other, depending on the amount of time they need to cook to be just tender.  Of course, Nora stresses, all the vegetables should be local, seasonal and organic.

6 - 8 servings

1/2 cup olive oil
1 large onion, chopped
1 Tablespoon garlic, minced
1-2 eggplants (2 lbs) cut into 1-inch cubes
2 peppers, red, green or yellow, cut into 1-inch squares
2 zucchini (3 lbs) cut into 1-inch cubes
1-1/2 lbs tomatoes, peeled and cut into 1-inch cubes
Salt and freshly ground black pepper
1 Tablespoon Fresh Thyme, minced
1/2 Tablespoon Fresh Rosemary, minced
2 Tablespoon Fresh parsley or basil, minced

Heat the olive oil in a large skillet until hot.  
Add the onions and stew for 10 minutes until soft. Add the garlic, then the eggplants and peppers, cover and cook slowly for 20 minutes.  You may have to add more olive oil.
Add the zucchini, cook for 5 minutes, then lastly add the tomatoes and cook for an additional 5 minutes or less.  Season with salt and pepper and the minced herbs.
Per 1/8 of the recipe serving Calories: 220

Nora Pouillon has been a crusader for “clean food” since the early 70’s when she first became aware of conventional farming practices and the use of chemical additives, pesticides and hormones in food. Her goal - to show people that healthy clean food is delicious tasting - developed into a campaign for organics, and a more sustainable lifestyle.  Restaurant Nora opened in 1979, later becoming the nation’s first certified organic restaurant in the country. Her vision has been instrumental in shaping organic certification standards for restaurants nationally.


poached sweet shrimp

Chef Matt Kuhn, DC Coast

1 lb of 21-25 shrimp/peeled and deveined
1 gal water
1 cup white wine
1ea lemon juiced and zested
1 tbsp peppercorns
1 bay leaf
2 shallots (finely sliced)
2 cloves of garlic

Combine all ingredients and bring to boil except for the shrimp and bring to a boil
Have shrimp in a glass or plastic bowl.
Pour poaching liquid over shrimp and cook until pink.
Remove and place on sheet tray in a single layer to cool.


pasta shells with seasonal fresh tomatoes, peppers, and basil

By Katherine Tallmadge, M.A., R.D., Author Diet Simple (LifeLine Press, 2011)

Serves 4

2 Tbsp Red-Wine Vinegar (“All Things Olive”)
¼ Cup Extra Virgin Olive Oil (“All Things Olive”)
1 Garlic Clove
Pinch Kosher Salt
Fresh Ground Pepper
2 Pints Fresh Cherry or Standard Tomatoes, Chopped Medium
2 Small Bell Peppers, Red, Purple, Yellow or Orange, Diced Medium
½ Cup Fresh Basil Leaves, Chiffonade (Shredded)
½ Pound Dry Whole Grain Pasta Shells or Twists

Optional Topping:
¼ Pound Fresh Mozzarella or Ricotta Cheese OR Grilled Salmon/Chicken/Lean Chicken Sausage

Mix together the vinegar, olive oil, garlic, salt, and pepper in a bowl large enough for the pasta. Add the chopped tomatoes, bell peppers and basil. Set aside. Boil the pasta according to package directions. Drain and add to the pasta sauce. Toss and serve. If desired, top each serving with 1 to 2 ounces low fat cheese, salmon, chicken or lean sausage.

Entire recipe = 1,500 calories or 375 calories divided by four servings (Does not include the optional topping)


grilled fresh merguez with smoked and roasted olives, hummus and preserved lemon salsa

Chef Richie Gunter
Operation: Eatery

Serves 4 

Grill 8 2oz merguez sausages to you desired temperature on your charcoal grill.
Roast olives in a very hot pan in vegetable oil. (This can be done on your grill while cooking your sausages).
Spoon a little hummus into the center of each plate
Top with the sausages and olives
Drizzle a little of the salsa across the sausages and around the plate

For the salsa
4 preserved lemons seeded and finely chopped
1 oz finely chopped shallot
2 T chopped fresh flat leaf parsley
.25 c Extra virgin olive oil
1 T sherry vinegar
1t honey
Salt and black pepper to taste


whole grain pasta with pesto, raosted asparagus spears and tomatoes

By Katherine Tallmadge, M.A., R.D., Author: Diet Simple (LifeLine Press, 2011)

Serves 4 - 6


1 pound Asparagus, trimmed
1 Quart Grape or Cherry Tomatoes
¼ Cup Basil or Tarragon Pesto
1 Pound Whole Grain Linquine or pasta twists, dry (My favorite brands are “Bionaturae” or “Barilla”)
Salt and Freshly Ground Pepper, to taste

Roast the asparagus and tomatoes:

Preheat oven to 425 degrees. Clean the asparagus, break off tough ends. If you wish, peel the stalks for a more tender vegetable. Slice the asparagus stalks diagonally into bite-sized or approximately 1.5 inch pieces. In a large bowl or plastic bag, toss the tomatoes and asparagus pieces in 1 Tablespoon of Canola or Olive Oil and a light sprinkling of salt and pepper until the asparagus is coated lightly with oil. Place on a baking sheet in a single layer and cook for 5 minutes in the middle of the 425 degree oven. Do not overcook! When finished cooking, pour the asparagus and tomatoes into a large bowl containing the pesto and toss. Add the cooked pasta and mix all ingredients. Serve warm or chilled. About 200 calories per serving (1/6th of recipe).