Is it just me or does it feel like time seems to fly into October? As the season changes and
schedules get tight and all of sudden, we are counting the days until Thanksgiving and Christmas,
it all makes my heart race, lol. Don’t let your family meals suffer, just work on making your
family meals quicker and easier. Here are some ideas for your busy school night dilemmas!
Sheet Pan Cashew Chicken
½ cup soy sauce
6 tablespoons local honey
2 tablespoons rice wine vinegar
2 tablespoons toasted sesame oil
2 garlic cloves, minced
2 teaspoons freshly grated ginger
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 red onion, chopped
2 boneless, skinless chicken breasts, cut into small pieces
1 cup raw unsalted cashew nuts
Brown or white rice, for serving
Toasted sesame seeds, for topping
Green onions or chives, for topping
Preheat the oven to 425 degrees. In a bowl, whisk together the soy sauce, honey, vinegar, sesame
oil, garlic, and ginger.
Place the vegetables on the baking sheet and cover them with half of the sauce. Toss well. Roast
in the oven for 12 to 15 minutes. Meanwhile, place the chicken in a bowl and cover it with the
remaining sauce.
After 15 minutes, push all of the vegetables to one side. Place the chicken pieces in the marinade
on the baking sheet. Add the cashews on the sheet as well. Roast for 12 to 15 minutes, until the
chicken is cooked through.
Toss everything together on the sheet before serving. Serve over rice and sprinkle with the
chives or green onions and sesame seeds. Serves 2 to 4.
Sausage ad Kale Frittata
12 large eggs
½ cup whole milk
2 ounces pecorino cheese, grated
¼ teaspoon salt
½ teaspoon pepper
2 tablespoons olive oil
1 small onion, finely chopped
½ pound Italian sausage, casings removed
½ large bunch kale, stems and leaves discarded, chopped, about 3 cups
1 cup marinara sauce
6 ounces fresh mozzarella, sliced
Fresh basil leaves
Heat oven to 350 degrees. In a large bowl, whisk together eggs, milk, pecorino, ¼ teaspoon salt
and ½ teaspoon pepper.
Heat oil in a large oven-safe skillet, (cast iron is traditionally used), on medium. Add onion and
cook, covered, stirring occasionally, until tender 5 minutes. Add sausage and cook, breaking up
with a spoon, until browned, about 5 minutes. Add kale and cook, stirring occasionally, until just
wilted, about 1 minute.
Reduce heat to low and add egg mixture, stirring to distribute sausage and vegetables. Transfer
to oven and bake until almost set, 18 to 20 minutes. Remove from heat and heat broiler.
Gently spread sauce over frittata, then top with mozzarella. Broil until the cheese is browned
and bubbling, 5 minutes. Top with basil and serve.
Serves 6, each serving contains; Calories 480, Fat 37g., Protein 28g., Carbohydrates 8g., Fiber
2g.
Easy Manhattan Clam Chowder
½ pound bacon, diced
4 ounces onion, diced
2 large garlic cloves, chopped
4 ounces carrot, chopped
4 ounces bell pepper, diced
10 ounces celery root, peeled and diced (this will reduce the carbohydrates), you can use
potatoes
½ cup dry white wine
2 tablespoons tomato paste
½ teaspoon dried thyme
2 bay leaves
4 cups unsalted chicken broth
1 14 ounce can whole plum tomatoes and juice
20 ounce can whole baby clams, or purchase fresh
8 ounce bottle clam juice
6 tablespoons butter or olive oil
¼ cup chopped fresh parsley
Salt and pepper, to taste
Peel the celery root with a sharp chef’s knife and cut into ½ to ¾ inch diced pieces.
Heat a 5 quart Dutch oven or soup pot, to medium heat. When hot, add just a touch of oil to the
pot and then add the bacon. Let the bacon cook until crispy, stirring occasionally, for about 5-6
minutes. Meanwhile chop the rest of the vegetables and get clams ready.
Turn the heat down to medium low and add the onion, garlic, green pepper, carrot and celery
root, stirring to coat in the bacon grease. Pour in the wine and cover with a lid, letting the
vegetables sweat for 2-3 minutes, stirring once or twice. Stir in the thyme, bay leaves and tomato
paste.
Add the plum tomatoes and their liquid to the pot, either crushing with your hands or cutting
them with the kitchen shears right into the pot. Add the chicken broth and clam juice. Turn the
heat to medium high and bring the chowder just up to a boil and then turn the heat back down to
medium or medium-low so the chowder can simmer for 15 minutes.
Add the clams and heat through. Add the butter and stir until it has melted. Add salt to taste and
lots of pepper to bring out the savory flavor of the soup. Stir in the parsley and serve.
Serves 8, each serving contains; Calories 321, Fat 22g., Carbohydrates 10g., Fiber 2g., Protein
19g.
One Pot Easy Pasta
¼ cup extra-virgin olive oil, plus more for drizzling
½ cup yellow onion, diced
1 tablespoon minced garlic
1 teaspoon dried Italian seasoning
1/8 teaspoon red pepper flakes, optional to taste
1 pound cherry tomatoes, about 3 cups, halved
½ teaspoon salt
¼ teaspoon black pepper
8 ounces spaghetti noodles
3 cups water
1 cup unsalted chicken stock or broth
¼ cup Parmesan cheese, freshly grated or shredded
1 tablespoon fresh basil, thinly sliced
Heat a large high sided skillet or Dutch oven over medium heat. Add ¼ cup olive oil, once hot,
add the onion. Cook until fragrant and begins to turn translucent, about 2 minutes.
Add the garlic, Italian seasoning, and red pepper flakes, stir, and cook for 30 seconds.
Add the tomatoes, salt and pepper. Stir and cook until the tomatoes start to soften, about 2
minutes.
Add the pasta, water and chicken stock. Bring the liquid to a boil over high heat. Cook and stir
frequently, until the pasta is tender and water has mostly evaporated, keeping a small amount in
the pan to create a light sauce, about 10-12 minutes. Add more water if needed, ½ cup at a time
for a softer pasta. Turn off the heat.
Add Parmesan cheese and basil, stir to combine. Drizzle pasta with a little extra-virgin olive oil.
Taste and season with more salt and pepper as desired.
Garnish with more cheese, basil and black pepper. Divide and serve.
Serves 4, each serving contains; Calories 397, Protein 12g., Fiber 3g., Carbohydrates 51g., Fat
17g.
Spicy Chicken Fried Rice
3 tablespoons butter, divided
2 eggs, whisked
2 medium carrots, peeled and diced
1 small white onion, diced
½ cup frozen peas, or canned
2 cloves garlic, minced
Salt and pepper
4 cups cooked and chilled rice
3 green onions, thinly sliced
3-4 tablespoons soy sauce
2 teaspoon oyster sauce
2 cups shredded cooked chicken
2 tablespoons sriracha, more or less to taste
½ teaspoon toasted sesame oil
Heat ½ tablespoon of butter in a large skillet over medium-high heat until melted. Add eggs and
cook until scrambled, stirring occasionally. Remove eggs and transfer to a separate plate. Scrape
down and rinse the pan, if needed.
Return the pan to hear. Add an additional 1 tablespoon butter to the pan and heat until melted.
Add carrots, onion, peas, and garlic, and season with a generous pinch of salt and pepper. Sauté
for about 5 minutes or until the onion and carrots are soft. Increase heat to high, add the
remaining 1 ½ tablespoons of butter, and stir until melted.
Immediately add the rice, green onions, soy sauce and oyster sauce, and stir until combined.
Continue stirring for an additional 3 minutes to fry the rice. Then add the chicken and the eggs
and stir until combined. Add the sesame oil and sriracha, stir to combine. Remove from heat.
Serve warm. Serves 4.