Cheesy Peppers and Broccoli

What on earth was I to do with all this broccoli and bell peppers? I was pleasantly surprised at how the following turned out - peppers sweet, not overwhelmingly cheesy, that little bit of ham to give the dish some hunger-stopping power. 

  • 1 lb broccoli, cut bite-size
  • 1 lb sweet bell peppers, cut bite-size
  • 1/2 sweet onion
  • 1/2 lb egg noodles
  • 1 pack instant cheese from mac n cheese box
  • 1/2 lb ham, cubed
  • 2 tbsp Olive oil 
  • 2/3 c milk
  • 1 tbsp butter or margarine
  • 2 ripe tomatoes, cubed
  • salt & pepper to taste

  1. Boil water for making egg noodles. I chose these noodles because they don't get soggy upon reheating, which is how I serve most of my food. Regular pasta would likely be fine if you're serving everything immediately. Make egg noodles according to directions.
  2. Warm the Olive oil in a deep skillet. Once wavy, add in the onion and peppers. When they start to soften, add in the broccoli and ham. Cook until the onions and ham start to have a little brown on them. Add tomato cubes and cook until warmed through. 
  3. When pasta finishes cooking, drain it and return it to the pot. Melt the butter or margarine in it, then add the milk. I added a little more milk than the mac n cheese box instructions to help the cheese cover the additional veggies and meat. Finally, add in the dried packet of instant cheese from the mac n cheese box. Stir until well mixed. 
  4. Pour pasta into skillet to mix with the veggie mixture. Add salt and pepper to taste. 
Serves 4


Caribbean Pork Tenderloin

Caribbean Pork Tenderloin

Succulent Salsa over pork with spinach and pearl barley

Servings: 4
Preparation Time: 40 minutes

3/4 cup pearl barley
1 1/2 cups reduced sodium vegetable broth
(can use chicken broth for more protein and calories)
3/4 cup water
1 ripe mango, peeled and pitted, diced
(can sub canned mandarin oranges for mango)
1 red bell pepper, seeded and chopped
1 jalapeno, seeded and chopped ( optional)
1/2 (red) onion, chopped
1/2 tsp lime, grated
1 lime juice
1/4 cup fresh cilantro, chopped
1/4 tsp salt
4 potions pork tenderloin (about 1 lb)
1/4 tsp ground black pepper
1 tsp garlic powder
1 tsp toasted sesame oil
dash of sesame seeds (optional)
2 cups baby spinach

1. Preheat oven to 450*

2. Place a large saucepan over medium heat, Add barley and stir constantly until barley is toasted (pale golden), about 5 minutes.

3. Add Broth and water to toasted barley: bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until barley is tender and liquid is absorbed, about 35 minutes.

4. While barley is cooking make salsa by combine mango (or mandarin oranges) bell pepper, jalapeno, onion, lime peel, lime juice, cilantro and salt in a medium mixing bowl. Cover and refrigerate to let flavors blend. ( Can be made ahead of time)

5.Lightly coat a broiler pan with cooking spray. Season pork with black pepper and garlic. Place pork in oven and bake 10 minutes. Brush on sesame oil and bake until juice run clear about 15 more minutes. Remove from oven let sit 5 minutes and then cut.

(Sometimes I don't like cooking with a broiler in the house so I will just stove top cook the pork in a frying pan. I also like the caramelized meat taste I can get with the stove. )

6. Divided the spinach between 4 plates. Top with pork, and spoonful of salsa. Add a portion of barley, serve and enjoy.