15 MINUTES OR LESS Dinner Recipes: By Aviva Goldfarb, Founder of the Six O Clock Scramble, online family dinner planning service

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2 15 MINUTES OR LESS Dinner Recipes: 1. Mediterranean 7-Layer Dinner Dip 2. Quick Tilapia with Lemon, Garlic and Capers 3. Panzanella (Italian Bread Salad with Salami) 4. Chicken (or Chicken-Less) Tortilla Soup 5. Pork Cutlets with Mushroom-Sherry Sauce 6. Fried Egg and Avocado Sandwiches 7. Garlic Crusted Shrimp with Cherry Tomatoes 8. Broiled Salmon with Mustard-Soy Crust 9. Pineapple Chicken Stir-Fry 10. Mozzarella, Tomato and Pesto Melts

3 I suspect that most parents think of back-to-school as kind of back-to-the-grind Those lazy days of summer are replaced by getting kids out the door in the morning, monitoring homework, driving carpools, preparing school lunches and making dinner. Because we haven t yet found a way to make summer last forever, but know how important it is for families to reconnect at the end of busy days, we at The Six O Clock Scramble would like to help you to get dinner on the table. We know that juggling the never-ending tasks associated with family means your time is limited. That s why we ve come up with a list of our highest-rated recipes that are both super quick and super delicious. All of these recipes take 15 minutes or less to prepare. Yes, really, 15 minutes or less! Check out our list of what we call our Super Scramble Express recipes. If you d like to add any of these recipes to your weekly menu plans, easily customize your menu by clicking on the green Customize This Menu button on the Current Menu Plan page. Here s to a successful start to the new school year and lots of easy, family-friendly dinners to cap off the day!

4 Prep: 15 minutes Cook: 0 minutes Total: 15 minutes Servings: 6 Serving Size: about 3/4 cup Mediterranean 7-Layer Dinner Dip This no-cook Mediterranean 7-Layer Dinner Dip is perfect for a warm evening it has enough healthy ingredients, protein and calories to keep us satisfied (plus it meets half of our daily goal for dietary fiber!) and it doesn t require any cooking at all. Of course it would also be a hit at any party. Serve it with Amazingly Easy Key Lime Pie for dessert. 1 1/2 cups hummus, such as Sabra Classic or Roasted Red Pepper Hummus 1 1/4 cups grape or cherry tomatoes, quartered 1/2 cucumber, peeled if desired and diced (about 1 cup) 2 Tbsp. pine nuts, lightly toasted 1/2 cup pitted kalamata olives 1/2 cup crumbled feta cheese 1/4 cup fresh flat-leaf parsley, finely chopped 6 pieces pita bread or Indian naan, or use 3 cups pita chips Amazingly Easy Key Lime Pie 1 can (14 oz.) nonfat sweetened condensed milk 1 egg 4 limes, for 3/4 cup fresh lime juice + the zest from 1 lime 1 9-inch graham cracker crust 3-4 oz. fresh or store-bought whipped cream (Start the pie first, if you are serving it.) Spread the hummus onto the bottom of an 8- or 9-inch round dish or pie plate, and top it with the remaining ingredients (except the bread) in order. Meanwhile, warm the pita or naan in the oven at 300 degrees for 5 7 minutes. Scoop up the mixture with pita bread or naan or pita chips, or wrap the dip in a piece of naan and enjoy as a sandwich. Quarter the tomatoes, peel and dice the cucumber, toast the pine nuts, crumble and refrigerate the feta if necessary, chop the parsley. Top the dip with some cayenne pepper or paprika. If you prefer cucumbers with less seeds and thinner skin, opt for English or Persian cucumbers, which most stores display next to conventional cucumbers. They usually cost a bit more than regular cucumbers and you ll recognize them, as they are generally longer and thinner than a conventional cucumber. SERVE WITH AMAZINGLY EASY KEY LIME PIE Preheat the oven to 350 degrees. In a medium bowl, whisk together the condensed milk, egg, lime juice and the lime zest (reserve about 1/4 tsp. lime zest to garnish the cooked pie, if desired) until they are completely blended. Pour the mixture into the crust. Bake it for 20 minutes. The filling may not be completely hardened yet, but a toothpick inserted in the center will come out clean. Allow the pie to cool, cover and refrigerate it for at least 30 minutes and up to 2 days. Serve it sprinkled with the reserved lime zest (optional) and with the whipped cream dotted around the edges. Nutritional Information Per Serving (% based upon daily values): Calories 307, Total Fat: 23g, 35%; Saturated Fat: 5g, 21.5%; Cholesterol: 11mg, 3.5%; Sodium: 615mg, 25%; Total Carbohydrate: 83g, 27%; Dietary Fiber: 13g, 49%; Sugar: 3g; Protein: 9g Nutrition with side dish(es): Calories 551, Total Fat: 31g, 47%; Saturated Fat: 8g, 36.5%; Cholesterol: 42mg, 14%; Sodium: 760mg, 31%; Total Carbohydrate: 121g, 39.5%; Dietary Fiber: 14g, 51%; Sugar: 33g; Protein: 15g Weight Watcher Points: 15 Weight Watcher Points(+Sides): 20

5 Quick Tilapia with Lemon, Garlic and Capers Tilapia is a great fish for a weeknight meal. It s thin so it cooks quickly and is about half the price of many other types of fresh fish, and its mild taste is kid-friendly, too. (In fact, our son used to think it was chicken!) Serve it with rice pilaf with lentils and with Wilted Garlicky Spinach. 1-2 Tbsp. extra virgin olive oil 1 tsp. minced garlic, (about 2 cloves) 1-1 1/2 lb. tilapia fillets, or other thin white fish fillets, (about 4 fillets) 1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 3/4 lemon, juice only, 2-3 Tbsp. 1 Tbsp. capers, drained, or use 1 Tbsp. chopped green olives Rice Pilaf with Lentils 1 pkg. rice pilaf with lentils (made by Near East) Wilted Garlicky Spinach 2 Tbsp. extra virgin olive oil 1 1/2-2 tsp. minced garlic, (3-4 cloves) 6-9 oz. baby spinach SERVE WITH RICE PILAF WITH LENTILS Prepare the rice according to the package directions. SERVE WITH WILTED GARLICKY SPINACH In a nonstick skillet, heat the oil over medium heat until it is shimmering. Add the garlic and sauté it for 30 seconds - 1 minute until it is fragrant but before it is browned. Add the spinach, tossing it thoroughly with the oil using tongs, cover the pan, reduce the heat, and steam the spinach for about 2 minutes until it is just wilted. Transfer it to a serving bowl and season it with salt and pepper to taste. (If you are making the rice, start it first.) In a large nonstick skillet, heat the oil over medium heat. Add the garlic and cook it for 30 seconds until it is fragrant. Place the fillets in the pan and press them down with a spatula to ensure each fillet is completely touching the pan. Season them with a little salt and pepper. Cook the fish for 3-4 minutes, depending on the thickness of the fillets, until the bottoms start to brown. Flip the fillets, pour the lemon juice over them, and season the second side with salt and pepper. Top the fish with the capers. Cook it for another 3-4 minutes. (Meanwhile, cook the spinach, if you are serving it.) When the tilapia is white throughout and flakes easily, remove it to a plate and serve it. SLOW COOKER DIRECTIONS Place each piece of tilapia on its own individual piece of aluminum foil. Drizzle each piece of fish with olive oil and lemon juice, season with salt and pepper, and top with garlic and capers. Fold the foil over the fish to make a packet, and arrange the packets in the slow cooker, stacking one on top of the other as necessary. Cook for 3-4 hours on high, or 6-7 hours on low. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Peel the garlic, juice the lemon. Top the fish with the zest of half a lemon when you add the lemon juice, and use extra capers and garlic. Capers may be small, but they pack a flavorful punch. They ve got a sharp, salty taste and add dimension to fish, meats, pastas and sauces. In additional to having a lot of flavor, capers contain a number of phytonutrients and vitamins like vitamin A and vitamin K. Nutritional Information Per Serving (% based upon daily values): Calories 200, Total Fat: 8g, 12%; Saturated Fat: 0g, 0%; Cholesterol: 95mg, 32%; Sodium: 150mg, 6%; Total Carbohydrate: 4g, 1%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 28g Nutrition with side dish(es): Calories 427, Total Fat: 18g, 27%; Saturated Fat: 3g, 13%; Cholesterol: 103mg, 35%; Sodium: 709mg,29%; Total Carbohydrate: 34g, 11%; Dietary Fiber: 8g, 30%; Sugar: 2g; Protein: 38g Weight Watcher Points: 5 Weight Watcher Points(+Sides): 12

6 Prep: 15 minutes Cook: 0 minutes Total: 15 minutes Serving Size: about 2 1/4 cups Panzanella (Italian Bread Salad with Salami) My husband Andrew and I teamed up to make our own version of Italian Bread Salad. It was sublime, especially with fresh ingredients from the farmer s market and our garden. Our kids like the salad mixed together, but if you don t think your kids will eat it that way, serve the components of the salad separately for them. Serve it with Frozen Yogurt with Fresh Raspberry Sauce. 2 tomatoes, diced into 3/4-inch pieces (about 2 cups), seeded if desired 1 cucumber, peeled and diced into 1/2-inch pieces (about 1 1/2 cups) 1/4 yellow or red onion, thinly sliced (1/2 cup) 4 oz. salami, diced, or use diced fresh mozzarella or Provolone cheese (about 1 cup) fresh basil leaves, slivered 1/4 tsp. kosher salt 1/2 tsp. sugar 2 Tbsp. balsamic vinegar 2 Tbsp. extra virgin olive oil 1/2 loaf hearty country white or wheat boule (round loaf), preferably one day old, cubed (about 4 cups) Frozen Yogurt with Fresh Raspberry Sauce 1 cup raspberries 1/4 cup freshly squeezed orange juice 1 Tbsp. honey or agave nectar 3 cups low fat vanilla frozen yogurt (optional) 1 angel food cake, sliced (optional) SERVE WITH FROZEN YOGURT WITH FRESH RASPBERRY SAUCE In a blender, puree the raspberries, orange juice, and honey or agave nectar. Strain it through a fine mesh strainer to remove the seeds and drizzle it over frozen vanilla yogurt or angel food cake. Cover and refrigerate any leftover sauce for up to a week or freeze it for up to 3 months. In a large serving bowl, combine all the ingredients except the bread and let them sit for a few minutes while you cut the bread (and prepare the raspberry sauce, if you are serving it). Add the bread a few minutes before serving the salad and toss it well to combine. Dice and refrigerate the tomatoes, cucumber and salami, slice the onion, combine the salt, sugar, balsamic vinegar and olive oil, cut the bread into cubes. Season the salad with lots of freshly ground black pepper. It s worth investing in a high quality loaf of bread for this salad to taste its best. Nutritional Information Per Serving (% based upon daily values): Calories 270, Total Fat: 14g, 22%; Saturated Fat: 4g, 20%; Cholesterol: 20mg, 7%; Sodium: 660mg, 28%; Total Carbohydrate: 28g, 9%; Dietary Fiber: 2g, 8%; Sugar: 7g; Protein: 8g Nutrition with side dish(es): Calories 489, Total Fat: 19g, 29.5%; Saturated Fat: 7g, 35%; Cholesterol: 43mg, 14.5%; Sodium: 758mg, 32%; Total Carbohydrate: 71g, 23%; Dietary Fiber: 4g, 16%; Sugar: 38g; Protein: 13g Weight Watcher Points: 7 Weight Watcher Points(+Sides): 13

7 Serving Size: about 2 cups Chicken (or Chicken-Less) Tortilla Soup This is a winning recipe from Scramble subscriber Diane Ray of Carrollton, Texas. It is unbelievably quick, delicious and full of protein and fiber. This is a good recipe for the kids to help prepare, and they can embellish their own bowls of soup at the table to their tastes with the optional toppings listed below. Vegetarians can leave out the chicken altogether or use diced extra-firm tofu instead. Serve it with sliced mangos. 10 oz. mild or spicy enchilada sauce 15 oz. reduced-sodium chicken or vegetable broth 15 oz. canned corn kernels or creamed corn, with their liquid, or use 1 1/4 cups fresh or frozen corn kernels 15 oz. canned black beans, drained and rinsed 1 large tomato, diced (about 1 1/2 cups total), or use 14.5 oz. diced tomatoes, drained 1 1/2 cups cooked chicken breast or extra-firm tofu, diced (optional) 1/2 cup shredded Cheddar cheese, for serving 1 cup tortilla chips, for serving (use the broken chips from the bottom of the bag) 1 avocado, diced, for serving (optional) 1/2 cup light sour cream, for serving (optional) 1/2 lime, cut into wedges, for serving (optional) 1/4 white onion, diced, for serving (optional) 1/4 cup fresh cilantro, for serving (optional) Mangos, Peeled and Sliced 2 mangos, sliced, or use frozen mango chunks or sliced peaches SERVE WITH MANGOS, PEELED AND SLICED To slice a mango, stand it on its end and slice each of the halves off as close to the oblong pit as possible. Using a small, sharp knife, score the flesh into strips or squares, turn the skin inside out, and cut the flesh off of the peel. In a medium stockpot over medium heat, combine the enchilada sauce, broth, corn, beans, tomatoes and chicken or tofu (optional). Stir to combine and heat through to just below boiling. (While the soup heats, slice the mangos, if you are serving them.) (At this point you can proceed with the recipe or refrigerate it for up to 2 days.) Meanwhile, put the cheese, chips, and other optional toppings in small serving bowls at the table. Serve the soup hot, stirring in whatever toppings you like from the list above, at the table. SLOW COOKER DIRECTIONS In the slow cooker, combine the enchilada sauce, broth, corn, beans, tomatoes and chicken or tofu. Cook on high for 3-4 hours, or on low for 6-10 hours. This is a recipe that can easily be left simmering on low all day. Serve with optional toppings. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Dice the tomato, chicken or tofu (if using it), and the onion. Use spicy enchilada sauce or fire-roasted tomatoes, and serve the soup with hot pepper sauce, such as Tabasco. To make your own seasoned chicken, cut one boneless, skinless chicken breast half (1/3-1/2 lb.) into bite-sized pieces and season the pieces with salt, pepper and garlic powder. Heat 1 Tbsp. olive oil in a nonstick skillet over medium heat and cook the chicken flipping often, until it is no longer pink inside, 5-7 minutes total. Remove it from the heat and add it to the soup. Nutritional Information Per Serving (% based upon daily values): Calories 380, Total Fat: 11g, 17%; Saturated Fat: 5g, 23%; Cholesterol: 60mg, 20%; Sodium: 1230mg, 51%; Total Carbohydrate: 45g, 15%; Dietary Fiber: 7g, 28%; Sugar: 6g; Protein: 30g Nutrition with side dish(es): Calories 447, Total Fat: 12g, 17%; Saturated Fat: 6g, 24%; Cholesterol: 60mg, 20%; Sodium: 1232mg,51%; Total Carbohydrate: 63g, 21%; Dietary Fiber: 9g, 35%; Sugar: 22g; Protein: 31g Weight Watcher Points: 10 Weight Watcher Points(+Sides): 12

8 Serving Size: about 2 cups Pork Cutlets with Mushroom-Sherry Sauce This simple, elegant meal will make your family feel like they are eating in a fine French restaurant! Serve it with Israeli couscous and steamed peas. 1 Tbsp. butter or margarine 4 thin pork cutlets or use turkey cutlets or thin steaks, cut crosswise into 2 pieces 1/2 tsp. salt 1/4 tsp. black pepper 2 shallots, finely chopped 8 oz. sliced mushrooms 1/4 cup sherry 1 tsp. Dijon mustard (use wheat/gluten-free if needed) Israeli (large grain) Couscous oz. Israeli (or regular) couscous 1 Tbsp. extra virgin olive oil (optional) 1 1/2 cups reduced-sodium chicken or vegetable broth (optional) 1/4 cup orange juice (optional) Steamed Peas oz. frozen peas SERVE WITH ISRAELI (LARGE GRAIN) COUSCOUS Prepare the couscous according to the package directions, using water, broth or bouillon. For a delicious (optional) preparation of Israeli couscous, heat the oil in a medium stockpot. Add the couscous and toast it in the oil until it is light brown, stirring frequently, 3-5 minutes. Meanwhile, in the microwave or another small pot, heat 3 parts broth and 1 part orange juice (use the total amount of liquid directed on the package). Add the liquid to the pot with the couscous, bring it to a boil, cover and simmer it for the directed amount of time, until all the liquid is absorbed. Remove it from the heat, stir the couscous immediately to loosen the grains, and cover it until you are ready to serve it. SERVE WITH STEAMED PEAS Heat the peas in the microwave at full power for 2-4 minutes, or prepare them on the stovetop according to the package directions, cooking them a little less time than suggested so they don t get mushy. (If you are making the couscous, start it first.) In a large heavy skillet, preferably cast iron, melt 1/2 the butter or margarine over medium-high heat. Season the pork with salt and pepper to taste, and add it to the skillet. Cook it for 2 3 minutes per side until it is lightly browned (don t overcook or it will get rubbery). (Meanwhile, prepare the peas, if you are serving them.) Remove the pork to a plate and set it aside. Melt the remaining butter in the skillet, and add the shallots. Let them cook for 1 minute until they are fragrant, and then add the mushrooms. Cook them for about 3 minutes until they start to brown and shrink, season them with salt and pepper, then add the sherry and mustard. Continue cooking for 2 3 more minutes, and then add the meat and its juices back to the pan. Serve it immediately. SLOW COOKER DIRECTIONS Combine the salt, pepper, sherry and mustard in the slow cooker, and stir until the mustard has (mostly) dissolved. Add shallots and mushrooms, then top with pork cutlets. Cook on low for 8-10 hours or on high for 4-5 hours. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Cut and refrigerate the pork, chop the shallots. Use spicy or grainy Dijon mustard in the sauce, and season the cutlets with extra black pepper. Avoid immersing mushrooms in water to clean them. They are like sponges and will absorb water if put in a bowl to soak. Some better alternatives are to clean them with a damp towel or a soft vegetable brush. Nutritional Information Per Serving (% based upon daily values): Calories 310, Total Fat: 14g, 22%; Saturated Fat: 5g, 25%; Cholesterol: 115mg, 38%; Sodium: 420mg, 18%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 1g; Protein: 41g Nutrition with side dish(es): Calories 504, Total Fat: 14g, 22%; Saturated Fat: 5g, 25%; Cholesterol: 115mg, 38%; Sodium: 428mg, 18%; Total Carbohydrate: 42g, 14%; Dietary Fiber: 7g, 25%; Sugar: 5g; Protein: 50g Weight Watcher Points: 8 By Weight Aviva Watcher Goldfarb, Points(+Sides): Founder of 13 the Six O Clock Scramble,

9 Fried Egg and Avocado Sandwiches Not sure why, but recently I became obsessed with making the perfect fried egg sandwich. I asked everyone for their ideal recipe of course everyone had a slightly different answer. Ultimately and happily I settled on this combination but you might also enjoy adding steamed spinach, roasted peppers, mayonnaise, tapenade or bacon. We used Cheddar and jalapeño bread from the farmer s market but assuming you can t find that (good assumption, right?), you can use sourdough, Challah, French bread, even English muffins. Serve the sandwiches with orange slices and turkey bacon. 8 slices sourdough bread, or use French bread or your favorite bread 4 eggs 4 tsp. extra virgin olive oil 4 Tbsp. shredded Monterey Jack or Cheddar cheese, or use shaved pecorino 1 avocado, thinly sliced, or use guacamole 1 dash hot pepper sauce (such as Tabasco), or sriracha sauce (optional) Orange Slices 3-6 oranges Turkey Bacon 12 slices turkey bacon, preferably nitrite-free, or use vegetarian bacon SERVE WITH ORANGE SLICES Cut the oranges into wedges for serving. (Slice the oranges first, if you are serving them, and cook the bacon, if you are serving it.) Toast the bread until it s golden and crispy. Spray a small bowl with nonstick cooking spray and gently crack an egg into it. Meanwhile, heat a large cast iron or other heavy skillet over medium-low heat. When it is hot, add the oil and swirl it around to distribute it evenly. When the oil is hot, gently pour in the egg and repeat with the remaining eggs, cracking them into the bowl first so you can add them gently to the pan (to avoid the yolks cracking and the whites spreading too much). Cover the pan for 3 minutes until the whites are opaque throughout. Top each egg evenly with 1 Tbsp. cheese. Meanwhile, mash the avocado onto 4 slices of the toast, and slide an egg on top of each. Sprinkle a little hot pepper sauce or sriracha on top of each egg, if desired, and top with the remaining slices of toast. Serve immediately. Shred the cheese if necessary and refrigerate. Use the hot pepper sauce or sriracha or spread a little mustard on one of the pieces of toast. If you don t like sunny side up eggs or runny yolks, cook them a bit longer or flip them gently and cook for 1-2 more minutes so the yolks cook through (over easy). SERVE WITH TURKEY BACON Prepare the bacon according to the package directions. Nutritional Information Per Serving (% based upon daily values): Calories 417, Total Fat: 17g, 26%; Saturated Fat: 5g, 22.5%; Cholesterol: 194mg, 64.5%; Sodium: 538mg, 22.5%; Total Carbohydrate: 50g, 16.5%; Dietary Fiber: 5g, 17%; Sugar: 2g; Protein: 17g Nutrition with side dish(es): Calories 518, Total Fat: 22g, 34%; Saturated Fat: 7g, 32.5%; Cholesterol: 224mg, 74.5%; Sodium: 898mg, 37.5%; Total Carbohydrate: 58g, 19.5%; Dietary Fiber: 7g, 23%; Sugar: 8g; Protein: 22g Weight Watcher Points: 11 By Weight Aviva Watcher Goldfarb, Points(+Sides): Founder of 13 the Six O Clock Scramble,

10 Serving Size: about 1 cup Garlic Crusted Shrimp with Cherry Tomatoes This delectable Italian-style shrimp takes just minutes to whip up (as long as you purchase the shrimp already peeled and deveined), but it s not short on flavor. The shrimp would also be delightful on top of angel hair noodles. Serve it with Mediterranean rice and baked asparagus. 1/4 cup panko or traditional bread crumbs 1 Tbsp. butter 1 Tbsp. extra virgin olive oil 1 lb. large shrimp, peeled and deveined 1 Tbsp. minced garlic, (4-6 cloves) 1 cup cherry tomatoes, halved and seeded (use your thumb to poke the seeds out of the halves) 1/4 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 3 Tbsp. fresh flat-leaf parsley, chopped, or use basil 2 Tbsp. grated Parmesan cheese (optional) Mediterranean Rice 1-2 cup white or quick-cooking brown rice 1-2 Tbsp. pine nuts, toasted 1-2 Tbsp. dried currants or dried cranberries Baked Asparagus 1 lb. asparagus, trimmed 1 Tbsp. extra virgin olive oil 1/4 tsp. kosher salt 1/8 tsp. black pepper 1/4 lemon, juice only (optional) 1/4-1/2 tsp. salt-free lemon pepper seasoning (optional) SERVE WITH MEDITERRANEAN RICE Cook the rice according to the package directions, using water, chicken or vegetable broth for the liquid. Stir the pine nuts and dried currants or cranberries into the cooked rice. SERVE WITH BAKED ASPARAGUS Toss the asparagus spears with the oil, salt, pepper, and a squeeze of fresh lemon juice or lemon pepper seasoning, if desired. Roast it flat in a baking dish in a single layer in the oven at 400 degrees until they are slightly browned, minutes. (If you are making the rice and the asparagus, start them first.) Over medium low heat, toast the bread crumbs in a dry heavy skillet until they are golden brown. Meanwhile, in a large heavy skillet, heat the butter and oil over medium heat. When the butter is bubbling, add the shrimp in a single layer and sauté them for about 2 minutes per side until they are pink and opaque throughout. Add the garlic, tomatoes, salt and pepper, and cook everything for 2 3 more minutes, until the tomatoes start to soften. Stir in the parsley (or basil), bread crumbs, Parmesan cheese, and toss until the shrimp and tomatoes are nicely coated. Serve immediately. SLOW COOKER DIRECTIONS Melt the butter. Combine the butter, olive oil, shrimp, garlic, tomatoes, salt and pepper in the slow cooker, and toss to combine. Cook on low for 1 1/2-2 1/2 hours, until the shrimp are opaque. About 5 to 10 minutes before serving, add the parsley and bread crumbs to the slow cooker, and toss to combine. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Toast the bread crumbs, thaw the shrimp, if necessary, peel the garlic, halve the tomatoes, combine the parsley and the panko. Sprinkle some red pepper flakes in with the parsley and bread crumbs, and/or squeeze a little fresh lemon juice over the finished dish. Dry the shrimp thoroughly with cloth or paper towels so they can get a nice sear in the pan, rather than getting watery. Nutritional Information Per Serving (% based upon daily values): Calories 205, Total Fat: 9g, 13%; Saturated Fat: 3g, 13%; Cholesterol: 180mg, 60%; Sodium: 325mg, 13.5%; Total Carbohydrate: 7g, 2.5%; Dietary Fiber: 1g, 3%; Sugar: 1g; Protein: 24g Nutrition with side dish(es): Calories 461, Total Fat: 14g, 20%; Saturated Fat: 4g, 16%; Cholesterol: 180mg, 60%; Sodium: 785mg, 32%; Total Carbohydrate: 52g, 17%; Dietary Fiber: 6g, 20%; Sugar: 4g; Protein: 34g Weight Watcher Points: 5 By Weight Aviva Watcher Goldfarb, Points(+Sides): Founder of 12 the Six O Clock Scramble,

11 Broiled Salmon with Mustard-Soy Crust This dish, invented by my mother-in-law Barbara Goldfarb, brings a lot of reward for very little effort. For a sweeter taste, use teriyaki sauce instead of the soy sauce. Serve it with boiled new or red potatoes and an Asian Cucumber Salad. 1 1/2 lbs. salmon fillet, preferably wild salmon 1/4 cup grainy Dijon mustard (use wheat/gluten-free if needed) 1 Tbsp. reduced-sodum soy or teriyaki sauce (use wheat/gluten-free if needed) Boiled New or Red Potatoes 1-2 lb. new or red potatoes 1/2 tsp. salt 1 Tbsp. butter or extra virgin olive oil 1/8 tsp. garlic powder 1/4 tsp. salt-free lemon pepper seasoning (optional) Asian Cucumber Salad 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) 2 tsp. rice vinegar 1 tsp. sugar 2 cucumbers, peeled, seeded and diced 1 Tbsp. toasted sesame seeds SERVE WITH BOILED NEW OR RED POTATOES Cover the potatoes with water in a medium pot. Add the salt and bring the water to a boil. Simmer the potatoes until they are fork tender, minutes, and drain them. Toss them immediately (cut them in half first, if desired) with the butter or oil, garlic powder and lemon pepper seasoning (optional). SERVE WITH ASIAN CUCUMBER SALAD In a medium bowl whisk together the soy sauce, vinegar and sugar. Add the cucumbers, and toss thoroughly. Top it with the sesame seeds. Serve it immediately or refrigerate it for up to 24 hours. (Start the potatoes first, if you are serving them.) Preheat the broiler and move the shelf so that the heat source is approximately 4 inches away. Place the salmon, skin side down, on a baking sheet lined with foil. Brush the top of the fish with the mustard. Sprinkle the soy or teriyaki sauce on top. Broil the fish for minutes, until the topping is browned and the salmon flakes easily and is opaque throughout.(meanwhile, make the Asian Cucumber Salad, if you are serving it.) Serve immediately. Use spicy mustard to coat the salmon. If your kids (or you!) are turned off by the skin on salmon, just ask the fishmonger to remove it for you. If you d prefer to do it yourself, put the salmon, skin side down, on your cutting board and, firmly holding one end of the fish, use a thin, sharp knife angled toward the skin and cut between the flesh and the skin for the length of the filet. Alternatively, when the fish is cooked it s even easier to slice off the skin. Nutritional Information Per Serving (% based upon daily values): Calories 330, Total Fat: 18g, 28%; Saturated Fat: 4g, 18%; Cholesterol: 100mg, 33%; Sodium: 700mg, 29%; Total Carbohydrate: 0g, 0%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 34g Nutrition with side dish(es): Calories 445, Total Fat: 22g, 33%; Saturated Fat: 4g, 20%; Cholesterol: 100mg, 33%; Sodium: 836mg, 35%; Total Carbohydrate: 24g, 8%; Dietary Fiber: 5g, 17%; Sugar: 11g; Protein: 37g Weight Watcher Points: 8 By Weight Aviva Watcher Goldfarb, Points(+Sides): Founder of 12 the Six O Clock Scramble,

12 Serving Size: about 2 cups Pineapple Chicken Stir-Fry Celia requested a stir-fry for dinner and I gladly obliged her with this quick version with some of her favorite ingredients. Serve it with steamed white rice and with a green salad with carrots, snow peas and peanuts. 20 oz. canned pineapple slices in 100% juice 3 Tbsp. reduced-sodium soy sauce (use wheat/gluten-free if needed) 1 Tbsp. brown sugar 1/4-1/2 tsp. ground ginger 1 Tbsp. cornstarch 1 Tbsp. peanut or vegetable oil 2 stalks celery, thinly sliced 2 carrots, thinly sliced 1 lb. boneless, skinless chicken breasts or extra-firm tofu or Quorn (a meat substitute, sold frozen), cut into bite-sized pieces 1/4 yellow or white onion, slivered White or Brown Rice 1-2 cup white or quick-cooking brown rice Green Salad with Carrots, Snow Peas and Peanuts 1 head lettuce, any variety, torn into bite-sized pieces (6-8 cups) 1 carrot, diced or shredded 1 cup snow or sugar snap peas, chopped 1/4 cup roasted peanuts 2-4 Tbsp. vinaigrette dressing SERVE WITH WHITE OR BROWN RICE Cook the rice according to the package directions, using water, chicken or vegetable broth for the liquid. SERVE WITH GREEN SALAD WITH CARROTS, SNOW PEAS AND PEANUTS In a large bowl, combine the lettuce, carrots, snow or snap peas, and peanuts. Toss it with the vinaigrette or salad dressing of your choice (an Asian vinaigrette or peanut dressing goes well with this combination). (Start the rice and the salad first, if you are serving them.) In a small bowl, combine 3 Tbsp. pineapple juice (from the can of pineapple slices) with the soy sauce, sugar, ginger, and cornstarch. Set it aside. (Reserve remaining juice to drink or make popsicles or smoothies). In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the celery and carrots and stir-fry for about 3 minutes. Add the chicken, onions, and 2 pineapple rings, cut into small chunks (reserve remaining 8 pineapple slices to serve on the side). Stir-fry it for about 3 more minutes until the chicken is white on the outside and cooked about halfway through. Add the sauce and stir-fry everything for 1-2 more minutes until the chicken is just cooked through. Remove it from the heat and serve it over the rice, or refrigerate it for up to 24 hours. Combine (and refrigerate) the ingredients for the sauce, slice the carrots and celery, dice and refrigerate the chicken or the tofu, sliver the onion. Add chili garlic sauce or hot pepper flakes to taste with the vegetables. Check the can s label before purchasing the pineapple for this recipe (or when purchasing any canned fruit). Opt for fruits that are packed in 100% juice, as opposed to syrup, as it will be lower in sugar and calories, but still delicious. Nutritional Information Per Serving (% based upon daily values): Calories 280, Total Fat: 5g, 8%; Saturated Fat: 1g, 5%; Cholesterol: 65mg, 22%; Sodium: 570mg, 24%; Total Carbohydrate: 29g, 10%; Dietary Fiber: 3g, 12%; Sugar: 22g; Protein: 27g Nutrition with side dish(es): Calories 486, Total Fat: 8g, 14%; Saturated Fat: 1g, 6%; Cholesterol: 65mg, 22%; Sodium: 599mg, 26%; Total Carbohydrate: 67g, 23%; Dietary Fiber: 6g, 22%; Sugar: 24g; Protein: 38g Weight Watcher Points: 7 Weight Watcher Points(+Sides): 12

13 Mozzarella, Tomato and Pesto Melts This sandwich has a delicate flavor that is ideal for a light dinner. You can make your own variations by adding sweet peppers, baby spinach, prosciutto, smoked turkey or ham, or using sundried tomato or artichoke pesto instead of basil pesto. Serve it with Tropical Island Smoothies. 1 (2-foot) long soft baguette or 4 (6-inch) French rolls 1/2 lb. fresh mozzarella cheese, (often sold in deli section of supermarket or with gourmet cheeses) 1/4 cup refrigerated pesto sauce, (store-bought or see recipe below to make fresh pesto), or use sundried tomato or artichoke pesto 2 tomatoes, thinly sliced 1/2 cup sweet peppers, roasted red peppers, baby spinach, prosciutto, or sliced smoked turkey or ham (optional) Tropical Island Smoothies 1/2 cup pineapple juice 1 cup orange juice 2 bananas 2 cups nonfat or low fat plain or vanilla yogurt SERVE WITH TROPICAL ISLAND SMOOTHIES In a blender, combine the pineapple juice, orange juice, bananas, yogurt and 1 cup of ice. (Makes about 6 one-cup servings.) Preheat the oven to 400 degrees or preheat the broiler with the oven rack at least 6 inches from the heating element (alternatively, use a panini maker, if you have one). Carefully cut open the baguette or sandwich rolls, but try to avoid slicing all the way through, so the halves remain attached. On a baking sheet, toast the bread in the oven for about 5 minutes until lightly toasted. Meanwhile, thinly slice the mozzarella cheese. Remove the bread from the oven and spread the pesto evenly on the inside bottom half of the baguette or rolls. Top the pesto with the tomatoes (and any optional ingredients) and the cheese. Put each open sandwich on the baking tray with the fillings facing up, and bake it for 2-3 minutes, until the cheese is melted and the bread is slightly browned on the edges. (Alternatively, broil the sandwiches for 2-3 minutes). (Meanwhile, prepare the smoothies if you are serving them.) Cut it into smaller servings and serve it hot. Slice the mozzarella cheese and refrigerate, prepare the pesto if making your own, slice the tomatoes, slice any optional ingredients if necessary. Season the sandwiches with freshly ground black pepper or crushed red pepper flakes. To make fresh pesto, in a blender or food processor, combine 2 cups tightly packed fresh basil leaves, 4 cloves chopped or minced garlic (about 2 tsp.), 1/2 cup pine nuts, 1/2 cup olive oil, 1/2 cup grated or shredded Parmesan cheese, 3/4 tsp. salt, and 1/4 tsp. black pepper. Toss extra pesto with noodles or vegetables, use it as a dip with crackers, or freeze it for another time. Nutritional Information Per Serving (% based upon daily values): Calories 330, Total Fat: 14g, 22%; Saturated Fat: 7g, 35%; Cholesterol: 35mg, 12%; Sodium: 750mg, 31%; Total Carbohydrate: 31g, 10%; Dietary Fiber: 3g, 12%; Sugar: 2g; Protein: 27g Nutrition with side dish(es): Calories 443, Total Fat: 14g, 22.6%; Saturated Fat: 7g, 35%; Cholesterol: 38mg, 12%; Sodium: 813mg, 34%; Total Carbohydrate: 54g, 17.5%; Dietary Fiber: 5g, 17.5%; Sugar: 20g; Protein: 33g Weight Watcher Points: 8 By Weight Aviva Watcher Goldfarb, Points(+Sides): Founder of 12 the Six O Clock Scramble,