Wednesday, August 22, 2012

Sausage Ragu over Polenta ($)(*)

Really good! One of my new favorites!


1 Cup Polenta (Corn Grits)
3 Cups Water
1/2 tsp. Salt
1 Tbsp. Butter
olive oil


20 ounces lean turkey sweet italian sausage
1 jar pasta sauce (low sodium if available)
1 tsp olive oil
1/2 cup water
1 large onion
1 clove garlic

1/2 Cup grated parmesan cheese

To make Polenta:

Bring water and salt to boil in mecium pot.  Gradually stir in polenta.  Simmer over low heat, stirring occasionally, until thickened (about 30 minutes.)

Spread polenta into medium bowl coated with olive oil.  Allow to set for at least 10 minutes.  Overturn bowl onto plate and polenta (hopefully) will fall out and hold its shape.

To make Ragu:

Heat medium pot over medium-high heat.  Cruble sausage and add to pot (remove casings if necessary).  Cook, stirring, until cooked through, about six minutes.  Remove sausage from pan and wipe pan clean. 

Add olive oil to pot and heat over medium heat.  add onion and cook until softened, about six minutes.  Add garlic and cook about one minute.  Add pasta sauce, water, and sausage.  Simmer over low heat approximately 20 minutes.

Place one serving of polenta on each plate and top with a generous scoop of ragu.  Top with cheese. 

Makes five servings.  Each serving approximately 420 caloreies.

Thursday, August 16, 2012

Dump and Go Minestrone - Slow Cooker ($) (*)

*from the New Abs Diet Cookbook
2 Tablespoons Olive Oil
32 ounces Chicken broth
1 can cannellini beans, drained and risned
1 can kidney beans, drained and rinsed
2 cans (14.5 oz each) diced tomateos
5 large carrots, thinly cliced
1 Cup diced Celery
2 clovest garlic, chopped
1 large onion, diced
1/2 tsp dried oregano
1/2 tsp black pepper
1 package whole wheat rotini or similar pasta
1 ten ounce package frozen chopped spinach, thawed and squeezed dry.

1.  Dum all of the ingredients, except the pasta and spinach, into slow cooker.  Stir, cover, and cook on low for 6 to 8 hours.

2.  Cook pasta according to package directions.  Add to crock pot with spinach.  Cook for ten minutes.

makes 10 servings.

Sunday, August 12, 2012

Beef and Blue Salad (*)

From The New Abs Diet Cookbook

2 Plum tomatoes, diced
5 Cups Chopped romaine lettuce
1/4 cup sliced onion (optional)
1 small clove garlic crushed (optional)
4 tablespoons lite balsamic vinagrette
grilled flank steak, sliced very thin
salt and pepper
4 tablespoons crumbled blue cheese.

combine lettuce, tomato, balsamic vinagrette, salt and pepper (and optional garlic and onion).  Toss to coat.  Plate salad with thin-sliced steak and top with blue Cheese.

Romaines of the Day Salad ($)(*)

From The New Abs Diet Cookbook

2 Cups Chopped Romaine Lettuce Hearts
1 Avocado, pitted, peeled, and chopped
1 medium tomato, chopped into bite-sized pieces
1/2 Cup canned black beans, rinsed and drained (low sodium if available)
1 Tablespoon olive oil
1/4 teaspoon grated lime zest
2 teaspoons lime juice
1/4 teaspoon salt
1/2 teaspoon pepper
Optional: 2 Tablespoons Chopped Cilantro and 2 tablespoons diced scallion

Mix the lettuce, avocado, tomato, beans, in a large bowl.  Mix the oil, lime zest and juice, salt, and pepper in a small bowl.  Pour over the salad and toss well to coat.

Makes two servings.