Baked Zucchini Sticks and Sweet Onion Dip

Yield: about 3 dozen zucchini sticks, and 1 1/2 cups dip

Sweet Onion Dip:

1 tablespoon butter
1 medium sweet onion, about 1/2 pound, peeled and sliced
2 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon prepared mustard
1 cup mayonnaise
salt and pepper to taste

1. Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize. This should take between 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions.
2. Once the onions are a medium brown, remove from the heat and add the vinegar.
3. Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.
4. Add the mayonnaise and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.

Zucchini sticks:

3 medium zucchini, unpeeled, cut into 3"-long stick
1 tablespoon salt
1 cup Panko bread crumbs
scant 1/2 cup freshly grated Parmesan cheese
1 tablespoon Pizza Seasoning or mixed Italian herbs
olive oil spray
1/2 cup egg substitute; or 2 large eggs; or 3 egg whites, lightly beaten

1. Place the zucchini sticks in a colander over a bowl and sprinkle with the tablespoon of salt. Let the zucchini drain for 1 hour or longer; rinse and pat dry.
2. Combine the Panko, Parmesan, and pizza seasoning; set aside.
3. Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.
4. Dredge sticks a few at a time in the egg, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.
5. Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.
6. Serve immediately, with sweet onion dip.

Meatball Nirvana

Prep Time: 20 Minutes
Cook Time: 20 Minutes
Ready In: 40 Minutes
Servings: 4

1 pound extra lean ground beef
1/2 teaspoon sea salt
1 small onion, diced
1/2 teaspoon garlic salt
1 1/2 teaspoons Italian seasoning
3/4 teaspoon dried oregano
3/4 teaspoon crushed red pepper flakes
1 dash hot pepper sauce, or to taste
1 1/2 tablespoons Worcestershire sauce
1/3 cup skim milk
1/4 cup grated Parmesan cheese
1/2 cup seasoned bread crumbs

1. Preheat an oven to 400 degrees F (200 degrees C).
2. Place the beef into a mixing bowl, and season with salt, onion, garlic salt, Italian seasoning, oregano, red pepper flakes, hot pepper sauce, and Worcestershire sauce; mix well. Add the milk, Parmesan cheese, and bread crumbs. Mix until evenly blended, then form into 1 1/2-inch meatballs, and place onto a baking sheet.
3. Bake in the preheated oven until no longer pink in the center, 20 to 25 minutes.

Zucchini and Potato Bake

Prep Time: 15 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 15 Minutes
Servings: 6

2 medium zucchini, quartered and cut into large pieces
4 medium potatoes, peeled and cut into large chunks
1 medium red bell pepper, seeded and chopped
1 clove garlic, sliced
1/2 cup dry bread crumbs
1/4 cup olive oil
paprika to taste
salt to taste
ground black pepper to taste

1. Preheat oven to 400 degrees F (200 degrees C).
2. In a medium baking pan, toss together the zucchini, potatoes, red bell pepper, garlic, bread crumbs, and olive oil. Season with paprika, salt, and pepper.
3. Bake 1 hour in the preheated oven, stirring occasionally, until potatoes are tender and lightly brown.

Salmon Patties

Prep Time: 15 Minutes
Cook Time: 45 Minutes
Ready In: 1 Hour
Serves: 6

1/2 pound salmon
1 red potato, peeled and chopped
1 shallot, minced
1 egg, beaten
1/4 cup Italian seasoned bread crumbs
1 teaspoon dried Italian seasoning
salt and pepper to taste
1/2 cup cornflake crumbs
2 tablespoons olive oil

1. Preheat oven to 350 degrees F (175 degrees C) and lightly grease a small baking dish.
2. Place salmon in the prepared baking dish, cover, and bake 20 minutes, or until easily flaked with a fork.
3. Place potato in a small saucepan with enough water to cover, and bring to a boil. Cook 15 minutes, or until tender. Drain and mash.
4. In a medium bowl, mix salmon, potato, shallot, egg, and bread crumbs. Season with Italian seasoning, salt, and pepper. Place the cornflake crumbs in a small bowl. Form the salmon mixture into 1 inch balls, and roll in the cornflakes to coat.
5. Heat olive oil in a medium saucepan over medium heat. Press the balls into patties, and fry 3 to 5 minutes per side, or until golden brown.

Homemade Bread Crumbs

1. You will need bread slices. Any type of bread (white, wheat, sourdough, rye, etc.) works great.
2. Lay bread pieces in a single layer on a baking sheet; allow a bit of room between pieces to dry properly.
3. Bake in a 300 degree F. oven for approximately 10 to 15 minutes; about halfway through, turn them over so they dry evenly.
4. Remove from oven and let cool.
5. Tear dried bread into smaller pieces and place in your food processor. Whirl until desired coarseness. OR Place dry bread slices in a re-sealable plastic bag, and using your rolling pin or a large drinking glass, roll over the top of the plastic bag and crush bread until desired coarseness. OR Chop with a sharp knife until desired coarseness.
6. Store in freezer until use.

Out Of This World Spaghetti and Meatballs

Prep Time: 15 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 15 Minutes
Servings: 8

3 tablespoons olive oil
3/4 cup chopped onion
4 cloves garlic, minced
2 (16 ounce) cans crushed tomatoes
3 (6 ounce) cans tomato paste
1 cup water
1/2 cup sugar
1/4 cup chopped fresh oregano, divided
1 dried bay leaf
salt and pepper to taste
1 pound ground round
1/2 cup Italian seasoned bread crumbs
1/4 cup chopped fresh parsley
2 eggs, lightly beaten
1/2 cup grated Parmesan cheese
1 (16 ounce) package uncooked spaghetti

1. Heat the olive oil in a large saucepan over medium heat, and cook the onion until lightly brown. Mix in 2 cloves garlic, and cook 1 minute. Stir in crushed tomatoes, tomato paste, water, sugar, 1/2 the oregano, and bay leaf. Season with salt and pepper. Bring to a boil, reduce heat to low, and simmer while preparing meatballs.
2. In a bowl, mix the ground round, bread crumbs, remaining oregano, remaining garlic, parsley, eggs, and cheese. Season with salt and pepper. Roll into 1 inch balls, and drop into the sauce. Cook 40 minutes in the sauce, or until internal temperature of meatballs reaches a minimum of 160 degrees F (72 degrees C).
3. Bring a large pot of lightly salted water to a boil, and stir in the spaghetti. Cook 8 to 10 minutes, until al dente, and drain. Serve the meatballs and sauce over the cooked spaghetti.