If tuna steaks are scarce where you are, try using any good, solid fish like salmon or halibut.  This flavor combination also goes extremely well with pork, so you can use a good pork tenderloin in place of the fish for a whole new casserole.

1 C of couscous
1 1/8 cup of chicken broth

2 (4 oz.) tuna steaks, cut into chunks
1/2 T sesame oil

1/2 C of orange juice
4 t of honey
6 T of soy sauce
2 1/2 T of sesame oil

6 garlic cloves, chopped fine
4 T of toasted sesame seeds
1/2 T grated ginger root

4 C of broccoli florets
1 small yellow squash, sliced thin

Allow the oven to preheat to 450 degrees and drizzle 1 1/2 T of the oil over the bottom of the pot.
Sprinkle the couscous into the pot.
Pour the broth into the pot and stir to coat the couscous, and spread the couscous into an even layer.

Drizzle 1/2 T of sesame oil over the tuna and place into the pot.

In separate mixing bowl, pour the orange juice, honey, soy sauce, sesame oil and whisk until well blended.
Add the garlic, sesame seeds and ginger to the bowl and mix together.  Then pour half of the mixture over the ingredients in the pot.

Layer in the broccoli and squash and pour the remaining orange juice mixture over the vegetables.

Cover and bake 45 minutes or until the vegetables are tender.

Makes 4 servings

Use your favorite marinara sauce for this recipe and you can’t miss.  You can choose any pasta you want and any ground meat for the meatballs.  Also, carrots, zucchini, and bell peppers can be changed to suit your preferences.  Try frozen Italian green beans instead of carrots and cauliflower instead of zucchini for a different taste, texture, and look.

3 c of rotini pasta
1 t olive oil
2/3 C of water
1 lb. ground pork (or turkey, beef, chicken)
1 large egg, lightly beaten
1/2 C of bread crumbs
1/2 t of salt
1/4 t of pepper
2 (12 oz.) jars of marinara sauce, divided
3 carrots, sliced
1 small zucchini, halved lengthwise and cut into slices
1 yellow bell pepper, cleaned and cut into strips

Adjust the oven temperature to 450 degrees and allow the oven to preheat. Generously spray a cast iron Dutch oven with a non stick cooking spray.

Place pasta into the pot and drizzle with the olive oil.
Pour water into the pot and stir to coat the pasta well.

In a separate, large mixing bowl, place the ground pork, egg, bread crumbs, salt and pepper and mix until well blended.
Shape the mixture into meatballs and place into the pot.
Pour 1 jar of marinara sauce into the pot.
Layer the carrots, zucchini and bell pepper strips into the pot.
Pour the second jar of sauce into the pot.
Cover and bake 45 to 50 minutes or until the vegetables are fork tender.

Makes 4 servings

This is another recipe that really begs for tweaking!  You can substitute sweet potatoes for the Yukon Gold or Red varieties.  You can also substitute chicken thighs for breast, or pork chops for the chicken. Seitan or tofu (not soft) can also be substituted for the meat in this dish.  Most folks like to fry their tofu before adding it to a baked dish like this.

1 t cumin seeds
1 1/2 lbs. chicken breasts (or thighs)
1/2 t of salt
1/4 t of pepper
4 garlic cloves, minced
1 or 2 Yukon Gold or New Red potatoes, scrubbed, skins on, and cut into 1 inch cubes
1 bell pepper, cleaned and cut into wedges
1 small yellow summer squash, cut into chunks
3 C of broccoli florets
6 T of wine vinegar
6 T of orange juice
1 t of oregano
1 t of paprika
1/2 t of allspice
1/4 t of red pepper flakes

Spray the lid and the inside of a cast iron Dutch oven with cooking spray.
Set oven to preheat to 450 degrees.
Spread the cumin seeds over the bottom of the prepared pot.
Lay the chicken over the seeds and season with the salt and pepper.
Spread the garlic over the chicken.
Layer in order the potatoes, bell pepper, squash and broccoli over the chicken.

In a separate glass mixing bowl, pour the vinegar, orange juice and whisk together.  Then add the oregano, paprika, allspice and pepper flakes to the bowl and whisk again until well combined.

Pour the mixture over the chicken and vegetables.
Cover the pot and bake 45 to 50 minutes or until the chicken is thoroughly cooked.

Makes 4 servings

Depending on the thickness of the steak, you’ll want to extend or shorten the cooking time according to how you like your steak done.  Typically, round steak should be cooked thoroughly.  The real draw of this dish is the seasoning – you can’t beat the cilantro and lime combination!  Enjoy!

2 C of white rice
2 C + 2 T of beef broth
1 1/2 lbs. round steak
1/2 t of salt
1/4 t of pepper
1/2 C of lime juice
1 t of cilantro
1 t of oregano
1 t of ground cumin
4 garlic cloves, chopped
1 onion, halved and sliced thin
1 yellow bell pepper, cleaned and cut into strips
1 green bell pepper, cleaned and cut into strips
1 red bell pepper, cleaned and cut into strips

Allow the oven to preheat to 450 degrees.
Generously grease the bottom and sides of a cast iron Dutch oven with olive oil.
Place the rice and broth into the pot and stir to coat the rice well.
Place the steak into the pot and season with the salt and pepper.

In a separate glass mixing bowl, pour the lime juice and whisk in the cilantro, oregano and cumin until blended well.
Pour half of this lime juice mixture over the steak.
Place the garlic and onions on top of the steak.
Scatter the bell peppers over the top.
Pour the remaining lime juice mixture over the top.
Cover and bake 45 to 50 minutes or until the steak is cooked the way you like.

Makes 4 servings

Salmon and dill are a perfect pairing.  It pays to buy fresh dill when you make this dish, so don’t skimp on that.  Serve this dish with a fresh cucumber salad as cucumber is another natural flavor compliment to salmon.

4 scallions, chopped
1 1/4 lb. salmon fillet
1 Tblsp. butter, cut into small pieces
1/2 t salt, divided
1/4 t of pepper, divided
3 garlic cloves, sliced thin
1 lemon, sliced thin
10 whole fresh dill sprigs, divided
10 red potatoes, sliced thin
4 carrots cut into strips
1 zucchini, cut into strips
2 celery stalks, diced small

Preheat oven to 450 degrees and spray the inside and lid of a cast iron Dutch oven with a non-stick cooking spray.

Lay the scallions in the pot.
Place the salmon fillet onto of the scallions, skin side down.
Arrange the butter pieces over the top of the salmon fillet.
Sprinkle half of the salt and half of the pepper over the salmon and sprinkle the garlic over.
Place the lemon slices over the top of the salmon, then top the lemon with 1/2 the dill.
Place the potatoes, carrots, zucchini and celery into the pot.
Place the remaining dill sprigs over the top.
Sprinkle with the remaining salt and pepper.
Cover the pot and bake 40 to 45 minutes or until the salmon is tender.

Makes 4 servings

There are so many wonderful flavors in this pork casserole.  It has a definite Asian inspired flair that is very recognizable, but the jalapeno peppers add a nice little extra unexpected kick.  This dish is very suitable for a special meal for company.

2 C of jasmine rice
2 C of vegetable broth
1 T of grated lime zest
1 T of grated lemon zest
1/2 C lime juice
2 T of lemon juice
2 T of soy sauce
2 T of rice vinegar
3 t of light brown sugar
2 t of jalapeno pepper, minced
4 scallions, chopped
1 bell pepper, cleaned and diced
1 C of fresh mint, chopped
1 1/2 lb. ground pork
1/2 head of cabbage, chopped
1 C of snow peas

Set oven to 450 degrees.
Spray a cast iron Dutch oven generously with a non stick cooking spray.
Put the rice into the Dutch oven and cover with the vegetable broth.
Spread the rice into an even layer over the bottom of the pot.

In a separate large mixing bowl, place lime and lemon zest and juice, soy sauce, vinegar and brown sugar and whisk well until sugar has completely dissolved.
Stir in the jalapeno pepper, scallions, bell pepper and mint.
Crumble the ground pork into the mixture and mix until blended together well.

Drop the meat mixture into the pot by forkfuls, without packing them together too tightly.
Layer in the cabbage and top with the snow peas.
Cover and bake 45 to 50 minutes or until the meat is done and the cabbage is tender.

Makes 4 servings

Hungry for Thanksgiving dinner, but don’t want all the fuss?  Here’s a great way to bring all that wonderful dinner to the table in just one pot.

You can use frozen leftover turkey if you wish without needing to thaw it ahead of time.  Go ahead and use dried cranberries if you need to and substitute orange juice instead of the marmalade if you’d like. And, if sweet potatoes aren’t a big part of your traditional turkey dinner, go ahead and substitute white russets or Yukon Gold potatoes.  You’ll end up with all those wonderful flavors you know and love.

1 lb. boneless turkey breast
1/4 t of salt
2/3 C of frozen cranberries
2/3 C of orange marmalade
1 t of lemon juice
1/8 t of black pepper
1/2 C of walnuts, chopped
1/2 C of turkey or chicken broth
2 C of pearl onions
1 large sweet potato cut in 1/4 inch slices
3 C of frozen cut green beans
1 t of dried sage

Preset the oven temperature to 450 degrees and allow the oven to preheat.
Spray the bottom, sides and lid of a cast iron Dutch oven with a non stick cooking spray.
Place the turkey breast into the bottom of the pot and sprinkle the top evenly with the salt.
If you are using whole cranberries, place the cranberries into the blender and blend until smaller chunks.
Add in the marmalade (or orange juice), lemon juice and pepper and pulse a couple of times to mix. (don’t puree)
Pour half of the mixture over the top of the turkey and sprinkle half the walnuts over.
Add the onions and sweet potato slices.
Pour the remaining cranberry sauce over the top of the onions and potatoes, and sprinkle the remaining walnuts over the top.
Spread the green beans over the top and sprinkle with the sage.
Cover and bake 35 to 40 minutes or until the turkey is cooked through.
Spoon the sauce over each serving.

Makes 4 servings

You can substitute other ground meats for this recipe.  Try any combination of ground turkey with ground pork for a different taste.  Or you can use a 1/2 and 1/2 blend of beef and pork.  Whatever you like works just fine.

If you only have frozen spinach on hand, go ahead and use that instead of fresh.  Frozen spinach will work well if you toss it into the meat mixture rather than adding it on top like the fresh spinach.

3 C of macaroni (any sturdy pasta will work – elbow, penne, etc.)
1 (28 oz.) cans of diced tomatoes
2 garlic cloves, minced
1/2 t of salt
1/4 t of pepper
1 t of olive oil
1 small onion, diced
1 t of basil
1 t of oregano
1 lb. of ground turkey
3 large handfuls of fresh spinach

Lightly oil a cast iron Dutch oven with olive oil.
Set your oven to 450 degrees.
Place the macaroni into the pot.
Drain the tomatoes into a measuring cup and add enough water to make 1 1/3 cups of liquid.
Add 1/3 of the garlic, the salt and pepper to the tomato juice mixture and stir to blend.
Pour the liquid over the macaroni and stir to coat well.
Place the tomatoes into a mixing bowl and add the remaining garlic, onion, basil and oregano and combine well.
Add the ground meat to the bowl with tomato mixture and mix with your hands until all the ingredients are blended together well.
Drop forkfuls of the meat mixture into the pot.
Top with the spinach leaves.
Cover the pot and bake 45 to 50 minutes or until the macaroni is soft.

Makes 4 servings

When it comes to the vegetables, just use what you can get at the local farmers market.  If cauliflower is not your favorite vegetable, choose green beans or broccoli instead.  When eggplant is plentiful, you may want to choose that instead of carrots.  Or just mix up whatever you have on hand to use up.  This is a very versatile and forgiving recipe.

1 small onion, sliced thin
1 (28 oz.) can tomatoes
1 t dried basil
1 t dried oregano
1 t dried marjoram
2 C of bow tie pasta
1 1/2 lbs chicken thighs
1/2 t salt
1/4 t of pepper
5 garlic cloves, chopped
1 C of carrots, sliced
1 C of cauliflower florets
1 green bell pepper, cleaned, cut into thin bite size strips

Set the oven temperature to 450 degrees allowing the oven to preheat.
Use a non stick cooking spray and coat the bottom and sides of a cast iron Dutch oven.
Spread the onions evenly over the bottom of the pot.
Drain the tomatoes, reserving the juice.  Set the tomatoes aside.

Add enough water to the tomato juice to equal 1 cup.
Add to the tomato juice the basil, oregano and marjoram and stir until blended in well.

Place the pasta into the pot and pour 3/4 cup of the tomato juice mixture over the pasta.
Put the chicken over the pasta and sprinkle with the salt and pepper.
Scatter the garlic over the top of the chicken.
Spread the tomatoes over the chicken.
Layer in the carrots, cauliflower and bell pepper.
Pour the remaining tomato juice mixture over the top of the vegetables.
Cover and bake 45 to 50 minutes or until the chicken is cooked through.

Makes 4 servings

If your kids love Mac & Cheese, and what kid doesn’t, here’s a great way to give them their favorite food without a shred of guilt because you’ve also covered some healthy veggies with cheese in the making.

Choose a variety of cheeses to change the dish a bit from time to time.  Try Monterey Jack or Parmesan for additional kick to the mix.  The mozzarella cheese called for in the recipe will give the finished casserole a stringy, gooey texture which kids appreciate.  Swiss cheese will add a whole different flavor and goes well if you decide to add a little diced ham for another great flavor combination.

Be careful not to over-bake this dish as it will tend to dry out and get crusty if cooked too long.  If you’re concerned about the broccoli not cooking thoroughly in that time, precook it a little or use frozen broccoli that has been thawed.

4 C of macaroni
1 1/3 C of water
1 T olive oil
1 (8 oz.) pkg. shredded Cheddar cheese, divided
1 (8 oz.) pkg. shredded mozzarella cheese, divided
5 garlic cloves, chopped and divided
1 t dried oregano, divided
1/2 t salt
1/4 t of black pepper
2 yellow bell pepper, cleaned and cut into thin strips that are bite sized
3 C of broccoli florets, cut into small, bite size pieces (these may be slightly precooked – see note above)
3 C of fresh spinach, chopped
3 plum tomatoes, chopped (may substitute grape tomatoes cut in half)

Set the oven temperature to 450 allowing the oven to preheat.
Spray a cast iron Dutch oven well with a non stick cooking spray.
Pour the macaroni into the prepared Dutch oven.
Add the olive oil to the water in the measuring cup and whisk until combined.
Pour the mixture over the macaroni and stir until the macaroni is well coated, being sure to leave macaroni evenly distributed over the bottom of the pot.
Place both types of cheese into a mixing bowl and toss to combine.
Sprinkle half of the cheese mixture over the macaroni.
Scatter half of the garlic over the cheese.
Sprinkle half of the oregano and all of the salt and pepper evenly over the top.
Layer the bell pepper strips into the pot.
Spread the broccoli over the bell peppers.
Cover with the remaining cheese.
Sprinkle the remaining garlic and oregano over the cheese.
Top with spinach and the tomatoes.
Cover and bake 30 to 35 minutes or until the cheese has completely melted and the macaroni is tender.

Makes 4 servings