Thursday, May 26, 2011
Zucchini Cups
These are so cute, and easy to make. I take a couple of zucchini and trim off the ends, making the bottoms flat. Then I cut them into four or five equal parts, about 3 inches each. I stand them up on the cutting board and scoop out the center, creating little "cups". Next I make the stuffing: I chop up the scooped-out zucchini, slice some scallions, and again, whatever happens to be in the fridge. A few leaves of arugula or fresh spinach, a few tablespoons of diced red pepper, chopped walnuts or almonds, etc. Tonight I just sauteed the squash and scallions, toasted some pignoli in the pan, then softened a little bit of goat cheese right in the skillet. I spooned the mixture right into the zucchini cups, then baked them at 400 for about 40 minutes. The cup part should still be a bit firm, but not crunchy. This makes a nice presentation as a side dish, but I am thinking of maybe making a salmon mousse and making it for lunch or a light dinner, or maybe making the cups a little shorter and using them as appetizers, filled with hummus, crab dip, egg or shrimp salad, etc. So many possibilities!
Sunday, May 22, 2011
Quinoa and Lentil Salad To Go
To all my new quinoa fans: I promised you I would show you new ways to use quinoa, and I haven't forgotten. Since soup season is pretty much over, I need new ideas for lunches to go. Green salads can get boring, and aren't always filling enough. So, I decided to mix quinoa, which I always seem to have left over in the fridge, with my new best friend: lentils. I used to think lentils were just for soup, cooked down to creamy mush, but they have a whole new life for me now, boiled until just tender, but with a little bite to them.
My ratio is pretty much equal parts quinoa and lentils, and the general rule has been to add whatever veggies are in the fridge! Tonight's creation, which is tomorrow's lunch, includes chopped scallions and sundried tomatoes, diced raw zucchini, and some torn arugula leaves. Because the lentils and arugula both have a slightly peppery taste, I am generous with the freshly ground black pepper on this salad. It complements it really well. I top it with crumbled feta, which is pretty salty, so I don't add any salt. (Of course, I salted both the quinoa and lentils while cooking them!) Grape tomatoes are great in this salad, too, but I am all out of them right now!
You can dress it any way you like, but I keep this one simple. I drizzle olive oil on top and squeeze a half of a lemon right onto it. The whole thing is prepped right in my plastic to-go container, so I just stir it up to mix, and cover. After sitting in the fridge overnight, the flavors are nicely blended, so it is something to look forward to at lunchtime!
My ratio is pretty much equal parts quinoa and lentils, and the general rule has been to add whatever veggies are in the fridge! Tonight's creation, which is tomorrow's lunch, includes chopped scallions and sundried tomatoes, diced raw zucchini, and some torn arugula leaves. Because the lentils and arugula both have a slightly peppery taste, I am generous with the freshly ground black pepper on this salad. It complements it really well. I top it with crumbled feta, which is pretty salty, so I don't add any salt. (Of course, I salted both the quinoa and lentils while cooking them!) Grape tomatoes are great in this salad, too, but I am all out of them right now!
You can dress it any way you like, but I keep this one simple. I drizzle olive oil on top and squeeze a half of a lemon right onto it. The whole thing is prepped right in my plastic to-go container, so I just stir it up to mix, and cover. After sitting in the fridge overnight, the flavors are nicely blended, so it is something to look forward to at lunchtime!
Pretty, isn't it?
Thursday, May 19, 2011
Baked Shrimp and Tomato Casserole
I had this dish at a Greek restaurant last summer. I was so impressed with it I had to try to make it at home. It is really delicious, and not difficult to make at all.
I sliced about 5 scallions, halved about a cup of grape tomatoes, and crushed a few cloves of garlic. All of this went into a skillet with a bit of salt and olive oil and were sauteed until softened. Then I added a half cup of white wine and cooked it down. Of course, I added a handful of fresh spinach to the pan and let it wilt slightly (didn't see that coming, did you?). Finally, in went the shrimp, cleaned, deveined and tails removed. I just let those cook for a few seconds until they started to turn pink. I happened to have had some frozen scallops in the fridge and added those, too, just to mix it up a bit.
I poured the entire contents into a casserole baking dish, added some fresh oregano from the garden, and topped it all off with crumbled feta cheese and some freshly ground black pepper. It only needed to bake for about 15 minutes and came out bubbly and delicious. This time I served it over quinoa, but I have also used brown rice. Either one soaks up the liquid nicely. The entire prep time for this meal was less than a half hour, but it is so flavorful, and attractive on the plate, you would think it took a lot longer!
I sliced about 5 scallions, halved about a cup of grape tomatoes, and crushed a few cloves of garlic. All of this went into a skillet with a bit of salt and olive oil and were sauteed until softened. Then I added a half cup of white wine and cooked it down. Of course, I added a handful of fresh spinach to the pan and let it wilt slightly (didn't see that coming, did you?). Finally, in went the shrimp, cleaned, deveined and tails removed. I just let those cook for a few seconds until they started to turn pink. I happened to have had some frozen scallops in the fridge and added those, too, just to mix it up a bit.
I poured the entire contents into a casserole baking dish, added some fresh oregano from the garden, and topped it all off with crumbled feta cheese and some freshly ground black pepper. It only needed to bake for about 15 minutes and came out bubbly and delicious. This time I served it over quinoa, but I have also used brown rice. Either one soaks up the liquid nicely. The entire prep time for this meal was less than a half hour, but it is so flavorful, and attractive on the plate, you would think it took a lot longer!
Monday, May 16, 2011
Chicken Chili
There are probably hundreds of different chili recipes, each with a different flair, some competition-worthy. This recipe is fairly easy, and produces a filling, tasty and healthy meal that you can make ahead of time and even freeze. Plus, who doesn't love a one-pot meal? There are so many ways to vary the recipe, too, to reflect your own personal preferences. I use chicken just because I prefer to limit my beef consumption. If you are looking to lower the calories and fat in this meal, it's a good choice. When using ground chicken or turkey, I ALWAYS buy breast meat or cutlets, and put them in the food processor for a few seconds. I don't trust store-bought ground poultry. It's anybody's guess what parts of the bird are thrown in there, and I have often noticed an aftertaste of sorts when I have ordered a turkey or chicken burger out. It's so much easier to grind it yourself. In fact, the whole process takes less time than washing the food processor when you are done.
I start with chopped onions, red and yellow peppers, and a few fresh diced jalapenos (here's where personal tastes enter - you may not appreciate that much heat!). I also add some minced garlic to the pot and soften all of the above in a little olive oil until slightly browned. Then I push the vegetables to the perimeter of the pot and add the ground chicken and cook until brown. Of course, the vegetables and chicken are seasoned with salt and pepper. When done, I add a can of diced tomatoes and a can of crushed tomatoes. It's pretty simple, and gives the chili a good texture. I prefer black beans, but sometimes use red kidney beans. The preparation is fairly easy, and at this point I leave the pot on to simmer for at least 45 minutes or so. After a while I season with lots of cumin, chili powder and crushed red pepper (or cayenne, depending on my mood). I also toss in a dash of turmeric. It adds a warm, smoky flavor and is very heart-healthy. After seasoning, I let it cook for about another 45 minutes to an hour. The longer it cooks, the better it tastes.
I usually serve with either brown rice or tortilla chips. Always read the labels, looking for hidden sugar and preservatives. I don't know why anyone needs sugar in tortilla chips, but it is there. I found that Tostito's Scoops are pretty clean, just containing corn, oil and salt. There are plenty of other natural brands available as well.
Of course you need to garnish with cheddar, but if you grate it, you really don't need all that much. A little bit of low-fat sour cream is a nice touch. Finally, chopped tomato and avocado adds another serving of vegetables to your dinner. Don't forget a green salad on the side- it's light and refeshing, adds a serving of vegetables and balances out your meal!
I start with chopped onions, red and yellow peppers, and a few fresh diced jalapenos (here's where personal tastes enter - you may not appreciate that much heat!). I also add some minced garlic to the pot and soften all of the above in a little olive oil until slightly browned. Then I push the vegetables to the perimeter of the pot and add the ground chicken and cook until brown. Of course, the vegetables and chicken are seasoned with salt and pepper. When done, I add a can of diced tomatoes and a can of crushed tomatoes. It's pretty simple, and gives the chili a good texture. I prefer black beans, but sometimes use red kidney beans. The preparation is fairly easy, and at this point I leave the pot on to simmer for at least 45 minutes or so. After a while I season with lots of cumin, chili powder and crushed red pepper (or cayenne, depending on my mood). I also toss in a dash of turmeric. It adds a warm, smoky flavor and is very heart-healthy. After seasoning, I let it cook for about another 45 minutes to an hour. The longer it cooks, the better it tastes.
I usually serve with either brown rice or tortilla chips. Always read the labels, looking for hidden sugar and preservatives. I don't know why anyone needs sugar in tortilla chips, but it is there. I found that Tostito's Scoops are pretty clean, just containing corn, oil and salt. There are plenty of other natural brands available as well.
Of course you need to garnish with cheddar, but if you grate it, you really don't need all that much. A little bit of low-fat sour cream is a nice touch. Finally, chopped tomato and avocado adds another serving of vegetables to your dinner. Don't forget a green salad on the side- it's light and refeshing, adds a serving of vegetables and balances out your meal!
Wednesday, May 11, 2011
Sesame Chicken
I had enjoyed the Asian sweet and savory glaze from yesterday's post so much that I decided to try it again about a week after my first experiment with it. Sesame chicken is one of my favorite Chinese take-out picks, but it really is not a healthy option at all. What I came up with has all the flavor but without all the fat and oil.
I started with white meat chicken tenders, which I always keep in the freezer. After defrosting, I cut them into bite-sized pieces. I put about 1/2 cup of flour (I use whole wheat pastry flour for almost everything) in a plastic ziploc bag and seasoned it with salt and pepper. Then I threw a few pieces of chicken in at a time, shook them around until coated, and removed them. When all the chicken was floured, I heated a couple of tablespoons of olive oil in a skillet and then cooked the chicken over a medium flame until browned.
For the sauce, I used equal parts (about 1/3 cup each) of soy sauce, rice wine vinegar, and balsamic vinegar. I whisked in crushed garlic and ginger, chili powder, sesame oil and a small amount of honey. The reduced balsamic is so sweet, you probably don't even need the honey unless you enjoy it more sweet than savory. Don't forget crushed red pepper to taste. Pour all ingredients into a saucepan and simmer until reduced and thickened. When done, pour it over the cooked chicken in the skillet and heat a few minutes to combine. Garnish with sesame seeds and chopped scallions. I served it over brown rice with broccoli on the side. I actually only had frozen broccoli florets on hand, which I steamed right in the skillet, then stir fried with a little garlic, olive oil and salt. I have to say, this was a satisfying alternative to take-out. I was even hungry again in a half hour! (Just kidding!) Next time around, I may try this dish with shrimp.
I started with white meat chicken tenders, which I always keep in the freezer. After defrosting, I cut them into bite-sized pieces. I put about 1/2 cup of flour (I use whole wheat pastry flour for almost everything) in a plastic ziploc bag and seasoned it with salt and pepper. Then I threw a few pieces of chicken in at a time, shook them around until coated, and removed them. When all the chicken was floured, I heated a couple of tablespoons of olive oil in a skillet and then cooked the chicken over a medium flame until browned.
For the sauce, I used equal parts (about 1/3 cup each) of soy sauce, rice wine vinegar, and balsamic vinegar. I whisked in crushed garlic and ginger, chili powder, sesame oil and a small amount of honey. The reduced balsamic is so sweet, you probably don't even need the honey unless you enjoy it more sweet than savory. Don't forget crushed red pepper to taste. Pour all ingredients into a saucepan and simmer until reduced and thickened. When done, pour it over the cooked chicken in the skillet and heat a few minutes to combine. Garnish with sesame seeds and chopped scallions. I served it over brown rice with broccoli on the side. I actually only had frozen broccoli florets on hand, which I steamed right in the skillet, then stir fried with a little garlic, olive oil and salt. I have to say, this was a satisfying alternative to take-out. I was even hungry again in a half hour! (Just kidding!) Next time around, I may try this dish with shrimp.
Tuesday, May 10, 2011
Sweet and Savory Glazed Chicken
One day I was trying to find something different and a little more exciting to do with some chicken thighs I was defrosting for dinner. I searched the Internet and found a few ideas, then put them together to make this Asian-type glaze. Many of the recipes were a little heavier on the sweet than the savory and didn't have any heat. The great thing is that you can adjust it to your own tastes. I don't care for a very sweet main dish, but I do like spice. So, I combined a few recipes and came up with the following ratios, which you can adjust:
1/3 cup rice wine vinegar
1/3 cup balsamic vinegar
1/3 cup soy sauce
2 - 3 tbsp honey
3 tbsp sesame oil
2 or 3 cloves of garlic, crushed
chili powder
crushed red pepper
Whisk all the above ingredients together, then use half to marinate the chicken for at least an hour. Overnight is even better. Set aside the other half. When you're ready to cook the chicken, place it in a baking dish and discard the rest of the marinade. Simmer the reserved sauce in a pot over a low flame until reduced and slightly thickened. Use this to baste the chicken while it bakes, at 350 for about 45 minutes.
Don't forget to serve this with a whole grain, and something green!
1/3 cup rice wine vinegar
1/3 cup balsamic vinegar
1/3 cup soy sauce
2 - 3 tbsp honey
3 tbsp sesame oil
2 or 3 cloves of garlic, crushed
chili powder
crushed red pepper
Whisk all the above ingredients together, then use half to marinate the chicken for at least an hour. Overnight is even better. Set aside the other half. When you're ready to cook the chicken, place it in a baking dish and discard the rest of the marinade. Simmer the reserved sauce in a pot over a low flame until reduced and slightly thickened. Use this to baste the chicken while it bakes, at 350 for about 45 minutes.
Don't forget to serve this with a whole grain, and something green!
Monday, May 2, 2011
Salmon on a Bed of Lentils with Lemony Sauce
This one is so good for you I can feel my arteries clearing out as I type this. It has got so many "superfoods" in it that it almost shouldn't taste so good! Plus it is relatively quick and easy to make. I recently started experimenting with lentils for recipes other than soup. My experience with them was of something mushy or soupy. However, I discovered that if you don't boil them for too long, they have a nice texture with just a little bite to them. So, I boiled them and seasoned with salt and pepper, simple as that. Then, of course, to make it better I sauteed a little spinach and arugula in a pan with just a drop of olive oil and salt until wilted, then added them to the lentils. So the bed was done, next I prepared the salmon and sauce.
I crushed a couple of cloves of garlic and softened them in about a tablespoon of olive oil in a pan. Then I added about a half cup white wine and cooked it down a bit, and the same amount of chicken broth. I added one tablespoon of butter - oh, come on, it's just a little, how clean do you want your arteries anyway?- and the juice of one lemon. Seriously, you can do without the butter, but it gives a little body and richness to the sauce and it really was the worst thing I had eaten all day. Finally, I tossed in some capers, salt and pepper, and let the whole thing cook down a bit more. Meanwhile, I seared the salmon in another pan with a little dill, salt and pepper, and then moved it to the pan with the lemony sauce to finish. It really plated beautifully, with the lentils on the bottom and the salmon topped with the sauce and garnished with fresh parsley on top.
I know not everyone is a fish-eater, but if you can fit salmon into your eating plan at least once a week, you are benefitting your health greatly. There are so many delicious ways to prepare it, too, and it is almost always quick and easy. More ideas for salmon to come...
I crushed a couple of cloves of garlic and softened them in about a tablespoon of olive oil in a pan. Then I added about a half cup white wine and cooked it down a bit, and the same amount of chicken broth. I added one tablespoon of butter - oh, come on, it's just a little, how clean do you want your arteries anyway?- and the juice of one lemon. Seriously, you can do without the butter, but it gives a little body and richness to the sauce and it really was the worst thing I had eaten all day. Finally, I tossed in some capers, salt and pepper, and let the whole thing cook down a bit more. Meanwhile, I seared the salmon in another pan with a little dill, salt and pepper, and then moved it to the pan with the lemony sauce to finish. It really plated beautifully, with the lentils on the bottom and the salmon topped with the sauce and garnished with fresh parsley on top.
I know not everyone is a fish-eater, but if you can fit salmon into your eating plan at least once a week, you are benefitting your health greatly. There are so many delicious ways to prepare it, too, and it is almost always quick and easy. More ideas for salmon to come...
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