1/4 cup chopped onions
2 cloves garlic, minced
1 1/2 cups sliced zucchini
1/2 medium carrot, sliced
1/2 cup chopped or sliced tomatoes
1 tbsp fresh parsley, chopped
1/2 tbsp ground basil
1/8 tsp pepper
2 cups chicken stock, low sodium
1.Sauté onion and garlic in a non-stick sauce pan until onion is translucent.
2.Add remaining ingredients, except stock. Cover and simmer for 10 minutes.
3.Add stock, bring to boil, cover and simmer for 20 minutes.
4.Remove half the vegetables and puree in a blender.
5.Put puree back in pan along with beans (if using) and heat through.
6.Note: add a can of black beans or chick peas to finished soup to make it a great low fat dinner. Based on a Weight Watchers vegetable soup recipe.
Tuesday, December 29, 2009
Friday, December 25, 2009
Garlic Ginger Rice
2 tablespoons olive oil
2 tablespoons grated or minced peeled fresh ginger
3 garlic cloves, minced
1/4 cup rice wine or dry white wine
1/2 cup chopped scallions
2 cups hot cooked brown rice
Directions
Warm vegetable oil in a nonstick skillet over medium heat. Add ginger and garlic, and cook, stirring occasionally, 1 minute. Add rice wine or dry white wine to the pan, and raise the heat to medium-high. Add chopped scallions to pan, and toss well to combine. Divide brown rice evenly among 4 serving bowls.
2 tablespoons grated or minced peeled fresh ginger
3 garlic cloves, minced
1/4 cup rice wine or dry white wine
1/2 cup chopped scallions
2 cups hot cooked brown rice
Directions
Warm vegetable oil in a nonstick skillet over medium heat. Add ginger and garlic, and cook, stirring occasionally, 1 minute. Add rice wine or dry white wine to the pan, and raise the heat to medium-high. Add chopped scallions to pan, and toss well to combine. Divide brown rice evenly among 4 serving bowls.
Crustless Taco Quiche
.5 lb Lean ground beef
2 tbsp taco seasoning
3 tbsp water
3 eggs
2 egg whites
3 tbsp salsa
1 small chopped onion
2 tbsp jalepeno pepper (optional,if you like spicy)
1 cup shredded low fat sharp cheddar
1 tbsp sour cream
Directions
Brown ground beef and add taco seasoning and water, cook 5 minutes. Spray pan with pam and press ground beef firmly across bottom to make a crust. Mix eggs and salsa and pour over ground beef mixture. Add chopped onion and peppers and cover with shredded cheddar. Pop in the oven and bake at 350 for 30 minutes. Serve with a dollop of sour cream and salsa if you like!
2 tbsp taco seasoning
3 tbsp water
3 eggs
2 egg whites
3 tbsp salsa
1 small chopped onion
2 tbsp jalepeno pepper (optional,if you like spicy)
1 cup shredded low fat sharp cheddar
1 tbsp sour cream
Directions
Brown ground beef and add taco seasoning and water, cook 5 minutes. Spray pan with pam and press ground beef firmly across bottom to make a crust. Mix eggs and salsa and pour over ground beef mixture. Add chopped onion and peppers and cover with shredded cheddar. Pop in the oven and bake at 350 for 30 minutes. Serve with a dollop of sour cream and salsa if you like!
Sunday, December 20, 2009
Barbecue Sauce
BBQ sauce for South Beach diet Phase 1 that's really good.
8 oz tomato sauce
2 tbsps white vinegar
2 tsps fresh parsley
1/3 tbsp worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder
1.Mix all together and pour over whatever you're making.
2.Store in fridge.
8 oz tomato sauce
2 tbsps white vinegar
2 tsps fresh parsley
1/3 tbsp worcestershire sauce
1 tsp ground mustard
1/4 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder
1.Mix all together and pour over whatever you're making.
2.Store in fridge.
Moroccan Chicken Stew
8 oz chicken breast meat
1/4 cup chicken stock
2 medium onions, sliced thick
1 large turnip, cut in cubes
1 5" long sweet potato, cut in cubes
1 medium zucchini squash, thick slices
5 large mushrooms, sliced
1/2 lb green beans, snipped ends
1/2 medium mixed bell pepper strips
1/2 tsp allspice
1/2 tsp cinnamon
1 clove garlic, minced
1 individual packet stevia sweetener
1 tsp cayenne pepper
1.Poach, then brown chicken breasts in chicken stock in electric skillet or cast iron skillet.
2.Add enough water to have a little bubbling liquid.
3.Add onion slices around chicken, and sprinkle allspice, cinnamon, garlic and red pepper over all.
4.Simmer for 20 minutes or so, turning chicken once. Add Stevia to sauce (and a little more water, if needed).
5.Add turnips and sweet potatoes. Simmer for 20 more minutes.
6.Add all other vegetables except green beans, and stir gently. Lay green beans on top. Cover, and allow to steam until beans are crisp/tender (maybe 5 minutes).
7.Serve with brown or wild rice.
1/4 cup chicken stock
2 medium onions, sliced thick
1 large turnip, cut in cubes
1 5" long sweet potato, cut in cubes
1 medium zucchini squash, thick slices
5 large mushrooms, sliced
1/2 lb green beans, snipped ends
1/2 medium mixed bell pepper strips
1/2 tsp allspice
1/2 tsp cinnamon
1 clove garlic, minced
1 individual packet stevia sweetener
1 tsp cayenne pepper
1.Poach, then brown chicken breasts in chicken stock in electric skillet or cast iron skillet.
2.Add enough water to have a little bubbling liquid.
3.Add onion slices around chicken, and sprinkle allspice, cinnamon, garlic and red pepper over all.
4.Simmer for 20 minutes or so, turning chicken once. Add Stevia to sauce (and a little more water, if needed).
5.Add turnips and sweet potatoes. Simmer for 20 more minutes.
6.Add all other vegetables except green beans, and stir gently. Lay green beans on top. Cover, and allow to steam until beans are crisp/tender (maybe 5 minutes).
7.Serve with brown or wild rice.
Chickpeas in Tomato and Eggplant Sauce
5 large whole tomatoes
1 cup chickpeas
1 cup cubed eggplants
1 large onion
5 cloves garlic
1 tbsp olive oil
1 tsp salt
1 tsp pepper
1.Boil soaked chick peas in slightly salted water. Drain and cool when done.
2.Peel garlic. Chop onions. Dice tomatoes and eggplant.
3.Heat one tbsp of olive oil in a saucepan. Add garlic and cook till slightly brown. Add onions and cook till brown.
4.Add tomatoes and sauté a while. Add eggplant and cook on medium heat. After two minutes cover the saucepan and cook for another 6 minutes. Open lid and add salt and pepper to taste. Cook till desired consistency of gravy.
5.Add chickpeas and a little bit of water (about 6 tablespoons} Stir well and cook till water is dried up.
6.Serve over brown rice.
7.Note: you could use a dash of basil or any other herb you like
1 cup chickpeas
1 cup cubed eggplants
1 large onion
5 cloves garlic
1 tbsp olive oil
1 tsp salt
1 tsp pepper
1.Boil soaked chick peas in slightly salted water. Drain and cool when done.
2.Peel garlic. Chop onions. Dice tomatoes and eggplant.
3.Heat one tbsp of olive oil in a saucepan. Add garlic and cook till slightly brown. Add onions and cook till brown.
4.Add tomatoes and sauté a while. Add eggplant and cook on medium heat. After two minutes cover the saucepan and cook for another 6 minutes. Open lid and add salt and pepper to taste. Cook till desired consistency of gravy.
5.Add chickpeas and a little bit of water (about 6 tablespoons} Stir well and cook till water is dried up.
6.Serve over brown rice.
7.Note: you could use a dash of basil or any other herb you like
Sunday, December 13, 2009
Italian Eggplant Saute
Ingredients
1 Large Eggplant, peeled and cut into 1" cubes
1 cup diced red onion
2 teaspons fresh minced garlic
1 tablespoon extra virgin olive oil
1 tablespoon flax seed oil
1 1/2 cups sweet roasted red pepper, chopped into small pieces (can buy in jar, already roasted, just drain off liquid)
1 can diced tomatoes with liquid
1 tablespoon basil seasoning
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
Directions
Heat oil in pan over medium high heat. Cook onion for about four minutes, add garlic and sweet red pepper and cook for three more minutes, while stirring. Add eggplant and stir. Cook for about three more minutes, then add can of diced tomatoes, with liquid, along with salt, pepper and basil. Stir to combine and reduce heat to medium low and cook for another 10 minutes until eggplant is tender to your preferred taste. Can be eaten as a side dish, a main dish or as a topping for whole wheat pasta. For added flavor, can add a half of teaspoon of parmesean grated cheese on top. If you do not like flax seed oil, can substitute with olive oil. Makes 6, 1 cup servings.
Number of Servings: 6
1 Large Eggplant, peeled and cut into 1" cubes
1 cup diced red onion
2 teaspons fresh minced garlic
1 tablespoon extra virgin olive oil
1 tablespoon flax seed oil
1 1/2 cups sweet roasted red pepper, chopped into small pieces (can buy in jar, already roasted, just drain off liquid)
1 can diced tomatoes with liquid
1 tablespoon basil seasoning
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
Directions
Heat oil in pan over medium high heat. Cook onion for about four minutes, add garlic and sweet red pepper and cook for three more minutes, while stirring. Add eggplant and stir. Cook for about three more minutes, then add can of diced tomatoes, with liquid, along with salt, pepper and basil. Stir to combine and reduce heat to medium low and cook for another 10 minutes until eggplant is tender to your preferred taste. Can be eaten as a side dish, a main dish or as a topping for whole wheat pasta. For added flavor, can add a half of teaspoon of parmesean grated cheese on top. If you do not like flax seed oil, can substitute with olive oil. Makes 6, 1 cup servings.
Number of Servings: 6
Crustless Quiche (low carb)
Ingredients
1 cup (not packed), low fat cottage cheese
2 cups egg substitute, liquid (Egg Beaters, or whites)
1/2 cup broccoli, cooked, chopped
1/2 cup ham, extra lean, (5% fat), diced
1/2 cup Cheddar or Colby Cheese, Low Fat, shredded
Salt & Pepper, to taste
Cooking Spray
Directions
Preheat oven to 375.
Mix all ingredients in a large mixing bowl. Pour into a pie dish sprayed with Pam or other cooking spray. Place on cookie sheet in oven. Bake approximately 45 minutes or until center is just set.
Makes 6 servings.
Variations:
Substitute different meats, cheese, and veggies such as:
turkey bacon, sausage
reduced fat swiss, mozzarella, or feta
spinach, peppers, onions, asparagus
1 cup (not packed), low fat cottage cheese
2 cups egg substitute, liquid (Egg Beaters, or whites)
1/2 cup broccoli, cooked, chopped
1/2 cup ham, extra lean, (5% fat), diced
1/2 cup Cheddar or Colby Cheese, Low Fat, shredded
Salt & Pepper, to taste
Cooking Spray
Directions
Preheat oven to 375.
Mix all ingredients in a large mixing bowl. Pour into a pie dish sprayed with Pam or other cooking spray. Place on cookie sheet in oven. Bake approximately 45 minutes or until center is just set.
Makes 6 servings.
Variations:
Substitute different meats, cheese, and veggies such as:
turkey bacon, sausage
reduced fat swiss, mozzarella, or feta
spinach, peppers, onions, asparagus
Tuesday, December 8, 2009
Cucumber Raita (2)
1 medium cucumber, peeled, seeded and coarsely grated
1 teaspoon whole cumin seeds
2 cups Greek yogurt
1 clove garlic, minced
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh mint
Wrap the grated cucumber in paper towel to drain. In a dry skillet, toast the cumin seeds over medium heat until they become fragrant, 2-4 minutes. Grind the cumin in a spice grinder or mortar and pestle. In a medium bowl, combine the cucumber, cumin, yogurt, garlic, olive oil, lemon juice and mint, and stir to combine
1 teaspoon whole cumin seeds
2 cups Greek yogurt
1 clove garlic, minced
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh mint
Wrap the grated cucumber in paper towel to drain. In a dry skillet, toast the cumin seeds over medium heat until they become fragrant, 2-4 minutes. Grind the cumin in a spice grinder or mortar and pestle. In a medium bowl, combine the cucumber, cumin, yogurt, garlic, olive oil, lemon juice and mint, and stir to combine
Monday, December 7, 2009
Kabuli Chana Dhal
2 can (15-oz) chickpeas
1/2 teaspoon cumin seeds
1 small onion; minced
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1/2 teaspoon ground turmeric
1 tablespoon ground coriander (up to)
1 teaspoon red pepper powder (cayenne)
1 1/2 cup tomato sauce
1/2 teaspoon salt; or to taste
2 tablespoon fresh lime juice
Directions: How to Cook Chickpea Dal (Kabuli Chana Dal)
Remove 1 c. chickpeas (including the liquid) from 1 can of chickpeas. Drain. Coarsely chop. In a food processor or blender, process the remaining chickpeas and the liquid to a puree. Set aside.
Heat a nonstick saucepan over moderate heat. Add the cumin seeds and stir until they crackle, about 10 seconds. Add onion, ginger & garlic. Stir until onion is translucent. Add turmeric, coriander and red pepper. Cook, stirring, for about 20 seconds, being careful not to burn. Add tomato sauce. Bring to a boil, reduce heat and let simmer 1 minute. Add chopped & pureed chickpeas. Cook, stirring, 2-3 minutes to allow flavors to blend. Add salt to taste.* Remove from heat. Add lime juice and stir. YUM!
1/2 teaspoon cumin seeds
1 small onion; minced
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1/2 teaspoon ground turmeric
1 tablespoon ground coriander (up to)
1 teaspoon red pepper powder (cayenne)
1 1/2 cup tomato sauce
1/2 teaspoon salt; or to taste
2 tablespoon fresh lime juice
Directions: How to Cook Chickpea Dal (Kabuli Chana Dal)
Remove 1 c. chickpeas (including the liquid) from 1 can of chickpeas. Drain. Coarsely chop. In a food processor or blender, process the remaining chickpeas and the liquid to a puree. Set aside.
Heat a nonstick saucepan over moderate heat. Add the cumin seeds and stir until they crackle, about 10 seconds. Add onion, ginger & garlic. Stir until onion is translucent. Add turmeric, coriander and red pepper. Cook, stirring, for about 20 seconds, being careful not to burn. Add tomato sauce. Bring to a boil, reduce heat and let simmer 1 minute. Add chopped & pureed chickpeas. Cook, stirring, 2-3 minutes to allow flavors to blend. Add salt to taste.* Remove from heat. Add lime juice and stir. YUM!
Sunday, December 6, 2009
Keema (Ground Beef Casserole)
1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes (or equivalent diced fresh tomatoes)
1 tsp chopped fresh garlic
1 tsp chopped fresh ginger
1 cup frozen peas
1 cup diced potatoes (use sweet potatoes or omit)
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder (or make your own)
salt and pepper to taste
Directions
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.
1 cup chopped onions
2 cups canned crushed tomatoes (or equivalent diced fresh tomatoes)
1 tsp chopped fresh garlic
1 tsp chopped fresh ginger
1 cup frozen peas
1 cup diced potatoes (use sweet potatoes or omit)
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder (or make your own)
salt and pepper to taste
Directions
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.
Cholay (Curried Chickpeas)
4 cups chickpeas (canned)
2 cups onions, chopped
1 tsp cumin seed
1 tsp salt
1 tbsp red or cayenne pepper
2 tbsp canola oil
Directions
Saute onions in oil on medium heat until carmelized.
Add cumin seeds and cook until fragrant.
Add chick peas, salt, and pepper. Heat through.
Garnish with fresh diced tomato and onion.
Serve plain, with basmati rice, roti (Indian flatbread), or naan.
TIPS:
- Invest in some channa masala (MDH is my favorite brand) and add a teaspoon to the dish to make it authentic. Be careful, a little goes a long way.
- You can make this dish thick or add water to thin it out.
- You can also add a bit of tamarind sauce (imli) to the dish to give it a nice flavor and color.
- You may want to grind the cumin seeds, just roast them in a pan until fragrant and then use a spice mill or coffee grinder to pulverize them.
- You can use canned or dry beans. If you're cooking the dry beans, some people like to add tea to the boiling water to give the dish a different color and depth of flavor.
Number of Servings: 8
2 cups onions, chopped
1 tsp cumin seed
1 tsp salt
1 tbsp red or cayenne pepper
2 tbsp canola oil
Directions
Saute onions in oil on medium heat until carmelized.
Add cumin seeds and cook until fragrant.
Add chick peas, salt, and pepper. Heat through.
Garnish with fresh diced tomato and onion.
Serve plain, with basmati rice, roti (Indian flatbread), or naan.
TIPS:
- Invest in some channa masala (MDH is my favorite brand) and add a teaspoon to the dish to make it authentic. Be careful, a little goes a long way.
- You can make this dish thick or add water to thin it out.
- You can also add a bit of tamarind sauce (imli) to the dish to give it a nice flavor and color.
- You may want to grind the cumin seeds, just roast them in a pan until fragrant and then use a spice mill or coffee grinder to pulverize them.
- You can use canned or dry beans. If you're cooking the dry beans, some people like to add tea to the boiling water to give the dish a different color and depth of flavor.
Number of Servings: 8
Mung Dhal Soup
3 cups split mung dal (although non-split is also ok) dried, not canned.
18 cups water (4.5 litres)
1 1/2 tsp tumeric
3 tsp ground coriander
6 tsp minced fresh ginger
3 tsp fresh hot green chili, minced (or 2 1/2 tsp dried red chili)
3 tbsp ghee or oil
5 tsp cumin seeds
1 tsp asafoetida powder (also known as hing)
3 tsp salt
6 tbsp fresh parsley or coriander (cilantro), chopped
Directions
Serves 11 - approximately 2 cup serves.
1. Wash, drain mung beans.
2. Place beans, water, tumeric, ground coriander, ginger and chili in large saucepan and bring to full boil. Stir well. Reduce heat, cover with lid and simmer 60 minutes (or 90 if you have the time) or until beans are soft (and falling apart).
3. Heat ghee or oil over moderate heat. Saute cumin seeds until they turn brown then add asafoetida and saute for a few more seconds. Pour into hot dahl.
4. Add salt and remove dahl from heat, allowing to sit for 5 minutes.
5. Add freshed herbs and stir well. Serve.
18 cups water (4.5 litres)
1 1/2 tsp tumeric
3 tsp ground coriander
6 tsp minced fresh ginger
3 tsp fresh hot green chili, minced (or 2 1/2 tsp dried red chili)
3 tbsp ghee or oil
5 tsp cumin seeds
1 tsp asafoetida powder (also known as hing)
3 tsp salt
6 tbsp fresh parsley or coriander (cilantro), chopped
Directions
Serves 11 - approximately 2 cup serves.
1. Wash, drain mung beans.
2. Place beans, water, tumeric, ground coriander, ginger and chili in large saucepan and bring to full boil. Stir well. Reduce heat, cover with lid and simmer 60 minutes (or 90 if you have the time) or until beans are soft (and falling apart).
3. Heat ghee or oil over moderate heat. Saute cumin seeds until they turn brown then add asafoetida and saute for a few more seconds. Pour into hot dahl.
4. Add salt and remove dahl from heat, allowing to sit for 5 minutes.
5. Add freshed herbs and stir well. Serve.
Chicken Vindaloo (This is healthy ish)
I wouldn't eat this very often due to the brown sugar and if I did serve it, I would sail down the deNile river and hide the glucose meter for a couple hours. :)
Vindaloo Sauce:
1/4 tsp. cayenne pepper, ground
1/2 tsp. cumin, ground
1/4 tsp. coriander, ground
1/4 tsp. turmeric, ground
1/4 tsp. cardamom, ground
3/4 tsp. mustard powder
1/4 tsp. black pepper, ground
1 tsp. ginger root, minced
2 tsp. brown sugar
1.5 tbsp. white vinegar
1/2 cup water
Other Ingredients:
1 small onion, chopped
4 garlic cloves, minced
2 (4 oz.) boneless, skinless chicken breast
1 cinnamon stick (about 1/4 tsp ground)
2 oz. tomato sauce
1 Tbsp. parsley, chopped
Salt, to taste
Directions
Serves 2. You can add more chicken to serve more. This recipe will not yield more than 4 servings though.
First, mix the "Vindaloo Sauce" ingredients in a bowl. Set aside.
Cut chicken into small pieces.
Brown onion in a skillet set at a medium heat until tender. Add the garlic and chicken pieces and continue to cook until the outside of chicken has some color.
Add sauce mix from the bowl, tomato sauce and the cinnamon stick. Cover, and reduce heat to a low simmer. Simmer on low heat for about 10 minutes.
Remove cover. Simmer down uncovered for about 10 more minutes. You will see the color and texture change when the water has been reduced.
Add the parsely. Cover. Cook for another couple of minutes to soften. Remove from heat.
Serve over the rice of your choice.
Vindaloo Sauce:
1/4 tsp. cayenne pepper, ground
1/2 tsp. cumin, ground
1/4 tsp. coriander, ground
1/4 tsp. turmeric, ground
1/4 tsp. cardamom, ground
3/4 tsp. mustard powder
1/4 tsp. black pepper, ground
1 tsp. ginger root, minced
2 tsp. brown sugar
1.5 tbsp. white vinegar
1/2 cup water
Other Ingredients:
1 small onion, chopped
4 garlic cloves, minced
2 (4 oz.) boneless, skinless chicken breast
1 cinnamon stick (about 1/4 tsp ground)
2 oz. tomato sauce
1 Tbsp. parsley, chopped
Salt, to taste
Directions
Serves 2. You can add more chicken to serve more. This recipe will not yield more than 4 servings though.
First, mix the "Vindaloo Sauce" ingredients in a bowl. Set aside.
Cut chicken into small pieces.
Brown onion in a skillet set at a medium heat until tender. Add the garlic and chicken pieces and continue to cook until the outside of chicken has some color.
Add sauce mix from the bowl, tomato sauce and the cinnamon stick. Cover, and reduce heat to a low simmer. Simmer on low heat for about 10 minutes.
Remove cover. Simmer down uncovered for about 10 more minutes. You will see the color and texture change when the water has been reduced.
Add the parsely. Cover. Cook for another couple of minutes to soften. Remove from heat.
Serve over the rice of your choice.
Indian Butter Chicken (Lower Fat)
3 Tbsp I Can't Believe It's Not Butter
* 1 onion, minced
* 1 tablespoon minced garlic
* 1 (15 ounce) can tomato sauce & 1/4 Cup Tomato sauce set aside.
* 1 Can Fat Free Evaporated Skim Milk
* 1 teaspoons salt-free salt
* 1 teaspoon cayenne pepper
* 1 teaspoon garam masala
* 4 Tbsp Fat Free Plain Yogurt
* ~1 1/2 pounds skinless, boneless chicken breast, cut into bite-sized chunks
* 3 tablespoons olive oil
* 2 tablespoons tandoori masala
Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. 1 tablespoons of butter & 1 tablespoon of Olive in a skillet over medium heat. Stir in onion and garlic, and cook slowly until the onion caramelizes to a dark brown, about 15 minutes.
3. Meanwhile melt the remaining butter in a saucepan over medium-high heat along with the tomato sauce, evaporated skim milk, salt, cayenne pepper, and garam masala. Bring to a simmer, then reduce heat to medium-low; cover, and simmer for 30 minutes, stirring occasionally. Then stir in caramelized onions.
4. While the sauce is simmering, toss cubed chicken breast with 1 tbsp olive oil until coated, then season with tandoori masala and spread out onto a baking sheet.
5. Bake chicken in preheated oven until no longer pink in the center, about 12 minutes. Once done, add the chicken to the sauce along with 1/4 cup of tomato sauce and yogurt and simmer for 5 minutes before serving.
Makes eight 3/4 cup servings.
* 1 onion, minced
* 1 tablespoon minced garlic
* 1 (15 ounce) can tomato sauce & 1/4 Cup Tomato sauce set aside.
* 1 Can Fat Free Evaporated Skim Milk
* 1 teaspoons salt-free salt
* 1 teaspoon cayenne pepper
* 1 teaspoon garam masala
* 4 Tbsp Fat Free Plain Yogurt
* ~1 1/2 pounds skinless, boneless chicken breast, cut into bite-sized chunks
* 3 tablespoons olive oil
* 2 tablespoons tandoori masala
Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. 1 tablespoons of butter & 1 tablespoon of Olive in a skillet over medium heat. Stir in onion and garlic, and cook slowly until the onion caramelizes to a dark brown, about 15 minutes.
3. Meanwhile melt the remaining butter in a saucepan over medium-high heat along with the tomato sauce, evaporated skim milk, salt, cayenne pepper, and garam masala. Bring to a simmer, then reduce heat to medium-low; cover, and simmer for 30 minutes, stirring occasionally. Then stir in caramelized onions.
4. While the sauce is simmering, toss cubed chicken breast with 1 tbsp olive oil until coated, then season with tandoori masala and spread out onto a baking sheet.
5. Bake chicken in preheated oven until no longer pink in the center, about 12 minutes. Once done, add the chicken to the sauce along with 1/4 cup of tomato sauce and yogurt and simmer for 5 minutes before serving.
Makes eight 3/4 cup servings.
Saturday, December 5, 2009
Upkari - Mushroom Saute
Mushrooms, fresh, 450 grams (16ozs)
Mustard seed, .5 tsp
*Hot Chili Peppers, 1 pepper
Asafoetida / Hing powder, 0.25 tsp
Olive Oil, 1 1tsp
Actually, you preferrably need to use 1 tbsp ( or atleast 2 tsp) of olive oil but, it will remain at the bottom of the wok and you won't be consuming it.
Directions
Heat Olive oil in an iron wok or sauce pan. Drop the mustard seeds and be careful when they krackle, cover the pan. Drop the red hot ( dry) chili pieces in the oil and asafoetida, followed immediately by sliced mushrooms and 2 tbspoons of water, salt. Stir well , cover tight and cook on high heat till the water is all gone, about 5-8 minutes. Mushrooms give out water too and become very small. Lower the heat to medium and let the mushrooms brown in the olive oil. When done, remove from the wok without the oil - so yum!
Number of Servings: 3
Mustard seed, .5 tsp
*Hot Chili Peppers, 1 pepper
Asafoetida / Hing powder, 0.25 tsp
Olive Oil, 1 1tsp
Actually, you preferrably need to use 1 tbsp ( or atleast 2 tsp) of olive oil but, it will remain at the bottom of the wok and you won't be consuming it.
Directions
Heat Olive oil in an iron wok or sauce pan. Drop the mustard seeds and be careful when they krackle, cover the pan. Drop the red hot ( dry) chili pieces in the oil and asafoetida, followed immediately by sliced mushrooms and 2 tbspoons of water, salt. Stir well , cover tight and cook on high heat till the water is all gone, about 5-8 minutes. Mushrooms give out water too and become very small. Lower the heat to medium and let the mushrooms brown in the olive oil. When done, remove from the wok without the oil - so yum!
Number of Servings: 3
Mushroom Mutter Sabji
1. Mushrooms, fresh, 2 cup, pieces or slices
2. Peas, frozen, 0.5 cup
3. Red Ripe Tomatoes, 1 cup, chopped
4. Onions, raw, 1 cup, chopped
5. Ginger Root, 1 tsp chopped
6. Garlic, 1 tsp chopped
7. Coriander seed, 1 tbsp
8. Turmeric, ground, 1/2 tbsp
9. Peppers, hot chili, red, fresh, 1 pepper chopped
10. Extra Light Olive Oil, 2 tbsp
11. Salt, 1 tsp
Directions
Process
1. Heat 2 tbsp oil in a pan , when hot add ginger garlic and Onion, saute till onions turn brown
2. Add tomatoes and fry till it turn into a paste
3. add mushrooms cut into cubes and peas
4. add salt, turmeric powder, hot chilli red pepper.
5.Mix well and allow to cook covered for 3-4 minutes till mushrooms turn tender.
garnish with coriander and serve hot with roti's or rice.
2. Peas, frozen, 0.5 cup
3. Red Ripe Tomatoes, 1 cup, chopped
4. Onions, raw, 1 cup, chopped
5. Ginger Root, 1 tsp chopped
6. Garlic, 1 tsp chopped
7. Coriander seed, 1 tbsp
8. Turmeric, ground, 1/2 tbsp
9. Peppers, hot chili, red, fresh, 1 pepper chopped
10. Extra Light Olive Oil, 2 tbsp
11. Salt, 1 tsp
Directions
Process
1. Heat 2 tbsp oil in a pan , when hot add ginger garlic and Onion, saute till onions turn brown
2. Add tomatoes and fry till it turn into a paste
3. add mushrooms cut into cubes and peas
4. add salt, turmeric powder, hot chilli red pepper.
5.Mix well and allow to cook covered for 3-4 minutes till mushrooms turn tender.
garnish with coriander and serve hot with roti's or rice.
Chicken Jalfrezi
2 tbs. olive oil
1 large onion, sliced
1 c. green bell pepper, sliced
1 c. red bell pepper, sliced
2. cloves garlic, minced
1.5 lbs. boneless, skinless chicken thighs or breasts
1 tbs. turmeric
1 tsp. chili powder*
1.5 tsp. salt
1 14.5 oz. can peeled, diced tomatoes
2 tbs. clarified butter (ghee) (I omit this)
1 tbs. cumin
1 tbs. coriander
2 tbs. fresh ginger, grated
1/2 c. fresh cilantro, chopped
Directions
1. Heat the oil in a large deep skillet over medium-high heat. Add onions garlic, and peppers, and cook for about 2 minutes. Add the chicken, and season with turmeric, chili powder and salt. Fry gently, scraping the bottom of the pan frequently and turning the chicken.
2. Pour in the tomatoes with their juice, cover the pan, and simmer over medium heat for 20 minutes.
3. Uncover, and simmer for another 10 minutes to let the excess liquid evaporate.
4. Add the clarified butter (ghee), cumin, ground coriander, ginger and cilantro, and simmer for another 5 to 7 minutes. Serve the chicken pieces with sauce spooned over the top.
*To make this dish spicier, you can add more chili powder and cayenne pepper.
1 large onion, sliced
1 c. green bell pepper, sliced
1 c. red bell pepper, sliced
2. cloves garlic, minced
1.5 lbs. boneless, skinless chicken thighs or breasts
1 tbs. turmeric
1 tsp. chili powder*
1.5 tsp. salt
1 14.5 oz. can peeled, diced tomatoes
2 tbs. clarified butter (ghee) (I omit this)
1 tbs. cumin
1 tbs. coriander
2 tbs. fresh ginger, grated
1/2 c. fresh cilantro, chopped
Directions
1. Heat the oil in a large deep skillet over medium-high heat. Add onions garlic, and peppers, and cook for about 2 minutes. Add the chicken, and season with turmeric, chili powder and salt. Fry gently, scraping the bottom of the pan frequently and turning the chicken.
2. Pour in the tomatoes with their juice, cover the pan, and simmer over medium heat for 20 minutes.
3. Uncover, and simmer for another 10 minutes to let the excess liquid evaporate.
4. Add the clarified butter (ghee), cumin, ground coriander, ginger and cilantro, and simmer for another 5 to 7 minutes. Serve the chicken pieces with sauce spooned over the top.
*To make this dish spicier, you can add more chili powder and cayenne pepper.
Spicy Carrot and Chickpea Tagine with Tumeric and Cilantro
4 Tbls Olive Oil
1 large yellow onion, chopped
4 garlic cloves
2 tsp tumeric
2 tsp cumin seeds, I used ground cumin
1 tsp cinnamon
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tbsp honey
4 medium carrots, sliced on diagonal
Two 14 1/2 oz can chickpeas, drained
sea salt, to taste
2 Tbsp rosewater, I omitted
1 bunch cilantro, finely chopped
1 lemon, cut into wedges
Directions
Servings: 6
In a tagine or heavy casserole dish, heat oil over med-high. Add onion, garlic and saute til soft. Add tumeric, cumin, cinnamon, cayenne, black pepper, honey and carrots.
Pour in just enough water to cover base of the dish. Cover, reduce heat to low and cook 15 minutes.
Add chickpeas and toss. Add water, if needed. Cover and cook another 10 minutes. Season with salt, sprinkle with rosewater and scatter cilantro over top.
Serve with lemon wedges.
Not included in calorie content: I topped it with non-fat plain yogurt with minced cucumber which "cut" the spicy heat nicely.
1 large yellow onion, chopped
4 garlic cloves
2 tsp tumeric
2 tsp cumin seeds, I used ground cumin
1 tsp cinnamon
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tbsp honey
4 medium carrots, sliced on diagonal
Two 14 1/2 oz can chickpeas, drained
sea salt, to taste
2 Tbsp rosewater, I omitted
1 bunch cilantro, finely chopped
1 lemon, cut into wedges
Directions
Servings: 6
In a tagine or heavy casserole dish, heat oil over med-high. Add onion, garlic and saute til soft. Add tumeric, cumin, cinnamon, cayenne, black pepper, honey and carrots.
Pour in just enough water to cover base of the dish. Cover, reduce heat to low and cook 15 minutes.
Add chickpeas and toss. Add water, if needed. Cover and cook another 10 minutes. Season with salt, sprinkle with rosewater and scatter cilantro over top.
Serve with lemon wedges.
Not included in calorie content: I topped it with non-fat plain yogurt with minced cucumber which "cut" the spicy heat nicely.
Chicken Shawarma
2 Tbls fresh lemon juice
1 tsp curry powder
2 tsp olive oil
3/4 tsp salt
1/2 tsp cumin
3 garlic cloves minced
1 lb skinless boneless chicken breasts cut into 16 strips
Directions
Combine all the seasoning in a large bowl (ziplock bag). Add chicken; toss well to coat. Let stand at room temperature for 20 minutes (I put mine in the fridge for about 2 hours because I was getting everything ready early)
Cook chicken (grilled or in a pan on the stove) until done, about 4 minutes per side
This makes 4 servings and is good on pita bread or over a lettuce salad. You can also make a sauce/dressing with lemon juice, garlic, Fat Free Greek Yogurt, salt and tahini. Play around with the proportions until you get the consitancy you like. Go light on the tahini as it is LOTS of calories, but really good.
1 tsp curry powder
2 tsp olive oil
3/4 tsp salt
1/2 tsp cumin
3 garlic cloves minced
1 lb skinless boneless chicken breasts cut into 16 strips
Directions
Combine all the seasoning in a large bowl (ziplock bag). Add chicken; toss well to coat. Let stand at room temperature for 20 minutes (I put mine in the fridge for about 2 hours because I was getting everything ready early)
Cook chicken (grilled or in a pan on the stove) until done, about 4 minutes per side
This makes 4 servings and is good on pita bread or over a lettuce salad. You can also make a sauce/dressing with lemon juice, garlic, Fat Free Greek Yogurt, salt and tahini. Play around with the proportions until you get the consitancy you like. Go light on the tahini as it is LOTS of calories, but really good.
Tandoori Chicken
1 cup plain yogurt, lowfat
1 small onion, minced
2 cloves garlic, minced
1 1/2 tbsps lemon juice
1 sprig fresh cilantro (tsp)
1/2 tsp paprika
1/2 tsp ground cumin
1/2 tsp turmeric
1/2 tsp ginger
1/2 tsp salt
1/4 tsp ground pepper
1/4 tsp cinnamon
0.1 tsp cloves (pinch)
4 thighs, bone and skin removed chicken thighs
1.Stir together yogurt, onion, and garlic in a shallow glass dish.
2.Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon, and cloves.
3.Add chicken and coat well. Cover and marinate at least 2 hours or over night in the refrigerator.
4.Preheat oven to 500 °F (260 °C).
5.Coat a wire rack with cooking spray and set it over a foil covered baking sheet. Place the chicken on the prepared rack. (You can also grill these on a barbecue.)
6.Bake (grill) chicken until brown and no trace of pink remains in the center, about 25 to 30 minutes.
7.Note: this creates a lot of smoke if you do it in the oven so I recommend you grill it outside.
1 small onion, minced
2 cloves garlic, minced
1 1/2 tbsps lemon juice
1 sprig fresh cilantro (tsp)
1/2 tsp paprika
1/2 tsp ground cumin
1/2 tsp turmeric
1/2 tsp ginger
1/2 tsp salt
1/4 tsp ground pepper
1/4 tsp cinnamon
0.1 tsp cloves (pinch)
4 thighs, bone and skin removed chicken thighs
1.Stir together yogurt, onion, and garlic in a shallow glass dish.
2.Add lemon juice, cilantro, paprika, cumin, turmeric, ginger, salt, pepper, cinnamon, and cloves.
3.Add chicken and coat well. Cover and marinate at least 2 hours or over night in the refrigerator.
4.Preheat oven to 500 °F (260 °C).
5.Coat a wire rack with cooking spray and set it over a foil covered baking sheet. Place the chicken on the prepared rack. (You can also grill these on a barbecue.)
6.Bake (grill) chicken until brown and no trace of pink remains in the center, about 25 to 30 minutes.
7.Note: this creates a lot of smoke if you do it in the oven so I recommend you grill it outside.
Dairy-Free Chicken Alfredo
3 tbsps hummus (use homemade - you control the ingredients)
1 cup water or non-fat broth
1 cup chopped green pepper
1 tsp garlic
1 oz parmesan cheese, reduced fat
3 oz chicken breast strips
1.Season chicken strips as desired with very little sodium if any.
2.Spray pan with olive oil spray. Place chicken breast strips in pan on medium heat.
3.After 15 minutes (when golden brown) flip over and add bell pepper strips. Stir every 5 minutes for the next 15 minutes checking chicken.
4.Once both sides are golden brown, add the hummus (any flavor).
5.Add water or non-fat broth until it's a creamy "alfredo" consistency. If you add too much water or non-fat broth, reduce heat to medium-low and let it simmer stirring often.
6.At this point you can add 1/4 cup non-fat parmesan cheese if you wish or you can add it at the very end once it's served.
7.Add garlic powder and pepper to taste. Serve over spaghetti squash or boiled zucchini strings or just enjoy by itself.
1 cup water or non-fat broth
1 cup chopped green pepper
1 tsp garlic
1 oz parmesan cheese, reduced fat
3 oz chicken breast strips
1.Season chicken strips as desired with very little sodium if any.
2.Spray pan with olive oil spray. Place chicken breast strips in pan on medium heat.
3.After 15 minutes (when golden brown) flip over and add bell pepper strips. Stir every 5 minutes for the next 15 minutes checking chicken.
4.Once both sides are golden brown, add the hummus (any flavor).
5.Add water or non-fat broth until it's a creamy "alfredo" consistency. If you add too much water or non-fat broth, reduce heat to medium-low and let it simmer stirring often.
6.At this point you can add 1/4 cup non-fat parmesan cheese if you wish or you can add it at the very end once it's served.
7.Add garlic powder and pepper to taste. Serve over spaghetti squash or boiled zucchini strings or just enjoy by itself.
Meslala (Algerian Chicken and Olives) Crockpot
2 tbsp extra virgin olive oil
1 cup chopped onions
2 large carrots
3 cloves garlic
1 1/2 cups water
1 tsp crumbled bay leaf
3/4 cup black olives
1 cup of couscous
8 oz boneless skinless chicken breast
1.Sauté onions in oil until soft.
2.Add chopped carrots and garlic, cook 2 minutes stirring frequently.
3.Add remaining ingredients except olives and couscous.
4.Cook on high for 5 hours or low for 8 hours.
5.During the last 10 minutes of cooking, add the olives, season with salt and pepper to taste.
6. Serve over 1/2 cup plain cooked couscous
1 cup chopped onions
2 large carrots
3 cloves garlic
1 1/2 cups water
1 tsp crumbled bay leaf
3/4 cup black olives
1 cup of couscous
8 oz boneless skinless chicken breast
1.Sauté onions in oil until soft.
2.Add chopped carrots and garlic, cook 2 minutes stirring frequently.
3.Add remaining ingredients except olives and couscous.
4.Cook on high for 5 hours or low for 8 hours.
5.During the last 10 minutes of cooking, add the olives, season with salt and pepper to taste.
6. Serve over 1/2 cup plain cooked couscous
Aubergine Tikka - A Vegetarian Tikka Masala
4 unpeeled eggplant
1 tbsp olive oil
1 dash salt
100 g plain yogurt, low fat
1 lime yields lime juice
2 cloves garlic, crushed
3 slices ginger, finely chopped
1 tsp coriander, ground
1/2 tsp cumin
1/2 tsp garam masala
1/2 tsp paprika
50 g butter (I would skip this)
1 lemon yields lemon juice
1.Toss the aubergine (eggplant) in vegetable oil and salt.
2.Heat a griddle pan until very hot. Griddle the aubergine until striped on each side.
3.Mix together the yogurt, lime juice, garlic, coriander, cumin, garam masala, paprika, melted butter and lemon juice (keep some butter and lemon juice back for later).
4.Coat the aubergine with the yogurt mixture. Marinate in the fridge for 2 hours.
5.Preheat the grill. Brush the aubergine with a mix of melted butter and lemon juice. Grill until golden on all sides.
6.Serve.
1 tbsp olive oil
1 dash salt
100 g plain yogurt, low fat
1 lime yields lime juice
2 cloves garlic, crushed
3 slices ginger, finely chopped
1 tsp coriander, ground
1/2 tsp cumin
1/2 tsp garam masala
1/2 tsp paprika
50 g butter (I would skip this)
1 lemon yields lemon juice
1.Toss the aubergine (eggplant) in vegetable oil and salt.
2.Heat a griddle pan until very hot. Griddle the aubergine until striped on each side.
3.Mix together the yogurt, lime juice, garlic, coriander, cumin, garam masala, paprika, melted butter and lemon juice (keep some butter and lemon juice back for later).
4.Coat the aubergine with the yogurt mixture. Marinate in the fridge for 2 hours.
5.Preheat the grill. Brush the aubergine with a mix of melted butter and lemon juice. Grill until golden on all sides.
6.Serve.
Egg Drop Soup
4 cups chicken stock
1/4 tsp ground ginger
1 tbsp soy sauce
14 g cornstarch (1 tbsp)
2 large eggs
2 medium green onions, chopped
1 dash salt
1/4 tsp white pepper
.Bring chicken stock, ginger and soy sauce to a boil.
2.Stir together cornstarch and 2 tablespoons of stock mixture.
3.Slowly add cornstarch mixture to stock stirring constantly, until thickened.
4.Reduce heat to a simmer.
5.Slowly add lightly beaten eggs while stirring the soup in the same direction.
6.Take off heat.
7.Garnish with green onion, salt and white pepper to taste.
8.Serve immediately.
1/4 tsp ground ginger
1 tbsp soy sauce
14 g cornstarch (1 tbsp)
2 large eggs
2 medium green onions, chopped
1 dash salt
1/4 tsp white pepper
.Bring chicken stock, ginger and soy sauce to a boil.
2.Stir together cornstarch and 2 tablespoons of stock mixture.
3.Slowly add cornstarch mixture to stock stirring constantly, until thickened.
4.Reduce heat to a simmer.
5.Slowly add lightly beaten eggs while stirring the soup in the same direction.
6.Take off heat.
7.Garnish with green onion, salt and white pepper to taste.
8.Serve immediately.
Indian Tomato Soup
230 g vine ripened tomatoes
2 tbsps extra virgin olive oil
1 medium onion
1 green chili, finely chopped
3 cloves garlic
0.06 cup tomato puree (1 tbsp)
1 cube vegetable stock
1/2 tsp curry powder
1 tbsp coriander
4 cups water
1. Bring a large saucepan water to boil.
2.Cut an X in the bottom of each tomato and plunge them into boiling water for 30 seconds.
3.Remove tomatoes, place them in bowl of cold water for few seconds, then drain.
4.When cool enough, peel away loosened skin. Remove the cores from the tomatoes and coarsely chop the flesh.
5.Heat oil and add onion, chili and garlic and cook for 4 minutes, until soft.
6.Stir in the tomatoes and cook, stirring often for 5 minutes.
7.In a bowl, blend the tomato puree with the vegetable broth (cube and water) and add to saucepan. Add the curry powder and simmer for 7 minutes.
8.To serve ladle into warmed bowls and garnish with coriander
2 tbsps extra virgin olive oil
1 medium onion
1 green chili, finely chopped
3 cloves garlic
0.06 cup tomato puree (1 tbsp)
1 cube vegetable stock
1/2 tsp curry powder
1 tbsp coriander
4 cups water
1. Bring a large saucepan water to boil.
2.Cut an X in the bottom of each tomato and plunge them into boiling water for 30 seconds.
3.Remove tomatoes, place them in bowl of cold water for few seconds, then drain.
4.When cool enough, peel away loosened skin. Remove the cores from the tomatoes and coarsely chop the flesh.
5.Heat oil and add onion, chili and garlic and cook for 4 minutes, until soft.
6.Stir in the tomatoes and cook, stirring often for 5 minutes.
7.In a bowl, blend the tomato puree with the vegetable broth (cube and water) and add to saucepan. Add the curry powder and simmer for 7 minutes.
8.To serve ladle into warmed bowls and garnish with coriander
Zucchini Hash Browns
2 medium eggs
1 tbsp olive oil
1 dash salt
1 dash pepper
1 tsp garlic powder
1 tsp onion powder
1 cup shredded zucchini
1.Heat oil in skillet.
2.Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.
3.Drop by spoonfuls into the hot skillet.
4.After browning on one side flip and brown the other side.
5.Note: substitute egg whites to lower calorie, cholesterol, and fat counts.
1 tbsp olive oil
1 dash salt
1 dash pepper
1 tsp garlic powder
1 tsp onion powder
1 cup shredded zucchini
1.Heat oil in skillet.
2.Mix together zucchini, slightly beaten eggs, salt, pepper, garlic powder and onion powder.
3.Drop by spoonfuls into the hot skillet.
4.After browning on one side flip and brown the other side.
5.Note: substitute egg whites to lower calorie, cholesterol, and fat counts.
Zucchini Casserole
3 small zucchini
3 plum tomato
1 medium onion
5 oz turkey bacon (6 slices)
4 oz cheddar cheese, reduced fat
1/2 tsp pepper
1.Layer in a casserole dish sprayed with cooking spray these ingredients in the following order.
2.Zucchinni slices (par-boiled and drained), onion slices, tomato slices, pepper, turkey bacon (cooked and crumbled), shredded cheese (the cheese doesn't melt like "real" cheese but still tasty).
3.Bake at 325° F (160° C) for 40-50 minutes.
4.Recipe from Low Carb Creations - Vol. 2.
3 plum tomato
1 medium onion
5 oz turkey bacon (6 slices)
4 oz cheddar cheese, reduced fat
1/2 tsp pepper
1.Layer in a casserole dish sprayed with cooking spray these ingredients in the following order.
2.Zucchinni slices (par-boiled and drained), onion slices, tomato slices, pepper, turkey bacon (cooked and crumbled), shredded cheese (the cheese doesn't melt like "real" cheese but still tasty).
3.Bake at 325° F (160° C) for 40-50 minutes.
4.Recipe from Low Carb Creations - Vol. 2.
Garbanzo and Rice Salad
2 cups cooked brown rice
2 cups garbanzo beans
2 cups chopped green pepper
1 cup chopped or sliced tomato
1/2 cup chopped red onion
4 tbsps red wine vinegar
1/2 tsp dill
1.Mix all ingredients together and toss well.
2 cups garbanzo beans
2 cups chopped green pepper
1 cup chopped or sliced tomato
1/2 cup chopped red onion
4 tbsps red wine vinegar
1/2 tsp dill
1.Mix all ingredients together and toss well.
Friday, November 27, 2009
Garlic Mashed Root Vegetables
2 medium uncooked potato(es), peeled and quartered
2 medium carrot(s), peeled and quartered
8 oz butternut squash, peeled and cut into chunks
1 medium turnip(s), peeled and cut into chunks
5 medium garlic clove(s), peeled
1/8 tsp black pepper, or to taste
1/8 tsp table salt
1/4 cup fat-free sour cream
1/2 cup fat-free chicken broth, warmed
Place potatoes, carrots, squash, turnip and garlic into a saucepan and cover with water.
Add 1/8 teaspoon salt, cover and bring to a boil.
Simmer until vegetables are tender, 10 to 12 minutes.
Drain well and mash vegetables.
Stir in sour cream and chicken broth, season to taste with salt and pepper and serve immediately.
Number of Servings: 6
2 medium carrot(s), peeled and quartered
8 oz butternut squash, peeled and cut into chunks
1 medium turnip(s), peeled and cut into chunks
5 medium garlic clove(s), peeled
1/8 tsp black pepper, or to taste
1/8 tsp table salt
1/4 cup fat-free sour cream
1/2 cup fat-free chicken broth, warmed
Place potatoes, carrots, squash, turnip and garlic into a saucepan and cover with water.
Add 1/8 teaspoon salt, cover and bring to a boil.
Simmer until vegetables are tender, 10 to 12 minutes.
Drain well and mash vegetables.
Stir in sour cream and chicken broth, season to taste with salt and pepper and serve immediately.
Number of Servings: 6
Fat Free Evaporated Milk (OMFG Easy!!!)
Ingredients:
•2/3 cup non-fat dry milk
•3/4 cup water
Preparation:
Mix the water and dry milk powder together. Then, use in place of the evaporated milk in any recipe.
Yield: 1 cup (8 ounces)
Evaporated milk is merely milk that's had about %60 of it's water content removed.
•2/3 cup non-fat dry milk
•3/4 cup water
Preparation:
Mix the water and dry milk powder together. Then, use in place of the evaporated milk in any recipe.
Yield: 1 cup (8 ounces)
Evaporated milk is merely milk that's had about %60 of it's water content removed.
Antipasti
1 large onion , peeled and quartered
1/4tsp curry powder
2 small tomato
1 whole eggplant , ends removed
1 sweet potatoes , small (optional)
2 medium zucchini
1 lb fresh mushrooms
Dressing
1 cooking spray (nonstick)
1 tsp extra virgin olive oil
2 tbsp dried basil
3 medium garlic cloves , peeled and finely minced
1 pinch salt and pepper (to taste)
Garnish
1 pinch fresh rosemary
1 pinch kosher salt
Directions
1 Slice vegetables and lay flat in a baking pan lined with parchment paper that has been sprayed with non-stick cooking spray. Spray vegetables with the non-stick spray.
2 Mix dressing by hand and spread on the vegetables. Bake covered at 400 degrees F until golden, about 15-25 minutes.
3 Uncover and bake until tender-crisp and serve. Garnish with a sprinkle of kosher salt and rosemary.
1/4tsp curry powder
2 small tomato
1 whole eggplant , ends removed
1 sweet potatoes , small (optional)
2 medium zucchini
1 lb fresh mushrooms
Dressing
1 cooking spray (nonstick)
1 tsp extra virgin olive oil
2 tbsp dried basil
3 medium garlic cloves , peeled and finely minced
1 pinch salt and pepper (to taste)
Garnish
1 pinch fresh rosemary
1 pinch kosher salt
Directions
1 Slice vegetables and lay flat in a baking pan lined with parchment paper that has been sprayed with non-stick cooking spray. Spray vegetables with the non-stick spray.
2 Mix dressing by hand and spread on the vegetables. Bake covered at 400 degrees F until golden, about 15-25 minutes.
3 Uncover and bake until tender-crisp and serve. Garnish with a sprinkle of kosher salt and rosemary.
Five Spice Chicken Noodle Soup
2 1/2cup water
1 1/4cup chicken broth, low sodium
1/4cup fresh chopped green onion , thinly bias-sliced
2tsp low sodium soy sauce
2 medium garlic cloves , minced
1/4tsp Chinese 5-spice powder
1/8tsp ground ginger
2 cup chopped bok choy
1 medium red bell peppers , cut into thin bite-size strips
2oz Pasta, somen, dry , broken into 2-inch lengths (or any very fine noodle)
1 1/2cup cooked chicken breast, diced
Directions
1 Combine water, chicken broth, green onion, soy sauce, garlic, five-spice powder, and ginger in a large saucepan.
2 Bring to boiling, and then stir in bok choy, sweet pepper strips, and somen. Return to boiling, and then reduce heat.
3 Boil gently for 4 to 5 minutes or until noodles are just tender, and then stir in cooked chicken. Heat through, and serve immediately.
1 1/4cup chicken broth, low sodium
1/4cup fresh chopped green onion , thinly bias-sliced
2tsp low sodium soy sauce
2 medium garlic cloves , minced
1/4tsp Chinese 5-spice powder
1/8tsp ground ginger
2 cup chopped bok choy
1 medium red bell peppers , cut into thin bite-size strips
2oz Pasta, somen, dry , broken into 2-inch lengths (or any very fine noodle)
1 1/2cup cooked chicken breast, diced
Directions
1 Combine water, chicken broth, green onion, soy sauce, garlic, five-spice powder, and ginger in a large saucepan.
2 Bring to boiling, and then stir in bok choy, sweet pepper strips, and somen. Return to boiling, and then reduce heat.
3 Boil gently for 4 to 5 minutes or until noodles are just tender, and then stir in cooked chicken. Heat through, and serve immediately.
Greek Cabage Salad with Feta and Thyme
Greek Cabbage Salad with Feta and Fresh Thyme
(Makes 4-6 servings, recipe adapted slightly from Greek Cabbage Salad at Culinate.)
1/2 large head or 1 small head green cabbage, very thinly sliced
4 T extra virgin olive oil (I used Greek olive oil)
3 T red wine vinegar
4 oz. crumbled Feta Cheese (3/4 cup feta, loosely packed)
2 - 3 T fresh thyme leaves (other herbs such as parsley, oregano, or marjoram could be used instead of thyme)
Remove the core from the cabbage, then use a mandoline or sharp chef's knife to thinly slice cabbage, chopping strips in half if desired. Put chopped cabbage into a plastic or glass bowl.
Whisk together the olive oil and red wine vinegar, tasting to see if you'd like a bit more oil or vinegar to suit your preference. When the ratio of oil to vinegar seems right to you, stir the dressing into the sliced cabbage. (You may not want all the dressing, depending on how large your cabbage was.)
Crumble feta and measure to get 3/4 cup crumbled feta, or more. Wash thyme, spin dry or dry with paper towel, then strip thyme leaves from stems until you have 2-3 T fresh thyme leaves. Add thyme and feta to cabbage mixture and gently combine.
Season to taste with fresh-ground black pepper. Salad can be served immediately or allowed to wilt for a few hours in the fridge before serving.
I liked this salad best when it was served within 30 minutes of combining ingredients because I like the crunch of cabbage, but it still tasted pretty good even after being refrigerated overnight.
(Makes 4-6 servings, recipe adapted slightly from Greek Cabbage Salad at Culinate.)
1/2 large head or 1 small head green cabbage, very thinly sliced
4 T extra virgin olive oil (I used Greek olive oil)
3 T red wine vinegar
4 oz. crumbled Feta Cheese (3/4 cup feta, loosely packed)
2 - 3 T fresh thyme leaves (other herbs such as parsley, oregano, or marjoram could be used instead of thyme)
Remove the core from the cabbage, then use a mandoline or sharp chef's knife to thinly slice cabbage, chopping strips in half if desired. Put chopped cabbage into a plastic or glass bowl.
Whisk together the olive oil and red wine vinegar, tasting to see if you'd like a bit more oil or vinegar to suit your preference. When the ratio of oil to vinegar seems right to you, stir the dressing into the sliced cabbage. (You may not want all the dressing, depending on how large your cabbage was.)
Crumble feta and measure to get 3/4 cup crumbled feta, or more. Wash thyme, spin dry or dry with paper towel, then strip thyme leaves from stems until you have 2-3 T fresh thyme leaves. Add thyme and feta to cabbage mixture and gently combine.
Season to taste with fresh-ground black pepper. Salad can be served immediately or allowed to wilt for a few hours in the fridge before serving.
I liked this salad best when it was served within 30 minutes of combining ingredients because I like the crunch of cabbage, but it still tasted pretty good even after being refrigerated overnight.
Paprika Pork Stew
1 1/2 lbs. fresh pork tenderloin, cut into 1" chunks
2 T. Paprika
1 yellow onion, finely chopped
2 T. olive oil
2 cloves garlic, minced
1 1/2 t. chili powder
1 T. flour
1 c. low sodium chicken broth
1 14oz. can crushed tomatoes
1 T. tomato paste
1/2 red bell pepper, finely chopped
1/2 green bell pepper, finely chopped
1/2 c. sour cream
1. In a heavy deep pan heat olive oil. Add onion and saute until translucent and soft. About 5 minutes.
2. In a wide bowl toss pork with the paprika until fully evenly coated. Add pork to the pan with the onion, saute until the pork is evenly browned. Then, add chili powder and garlic and saute for 1 - 2 minutes, or until garlic is fragrant. Stir meat to make sure spices are evenly distributed.
3. Sprinkle 1 T. flour over the mixture and stir until the flour is incorporated. Then add chicken broth, peppers, tomatoes and tomato paste. Stir well and adjust heat so that the stew is gently simmering.
4. Simmer, stirring occasionally, for about an hour and a half. Or, simmer for 1 hour the turn off the stove and leave it covered. Then simmer for remaining 1/2 hour right before dinner time. Serve with a dollop of fresh sour cream on top.
2 T. Paprika
1 yellow onion, finely chopped
2 T. olive oil
2 cloves garlic, minced
1 1/2 t. chili powder
1 T. flour
1 c. low sodium chicken broth
1 14oz. can crushed tomatoes
1 T. tomato paste
1/2 red bell pepper, finely chopped
1/2 green bell pepper, finely chopped
1/2 c. sour cream
1. In a heavy deep pan heat olive oil. Add onion and saute until translucent and soft. About 5 minutes.
2. In a wide bowl toss pork with the paprika until fully evenly coated. Add pork to the pan with the onion, saute until the pork is evenly browned. Then, add chili powder and garlic and saute for 1 - 2 minutes, or until garlic is fragrant. Stir meat to make sure spices are evenly distributed.
3. Sprinkle 1 T. flour over the mixture and stir until the flour is incorporated. Then add chicken broth, peppers, tomatoes and tomato paste. Stir well and adjust heat so that the stew is gently simmering.
4. Simmer, stirring occasionally, for about an hour and a half. Or, simmer for 1 hour the turn off the stove and leave it covered. Then simmer for remaining 1/2 hour right before dinner time. Serve with a dollop of fresh sour cream on top.
Brown Rice Casserole with Leftover Turkey and Sour Cream
(Makes about 6 generous servings, recipe created by Kalyn)
2 cups cooked brown rice
16 oz. mushrooms, washed, thickly sliced, slices cut in half
2 tsp. + 1 tsp. olive oil (or more, depending on your pan)
1 onion, diced into small pieces
2 tsp. ground thyme
1/2 tsp. ground poultry seasoning (see note after the recipe if you don't have it)
salt and fresh ground black pepper to taste
1 1/2 - 2 cups diced leftover turkey or chicken, cut in 1/2 inch dice
1/2 cup turkey stock or chicken stock
1/2 cup sour cream (I used low-fat sour cream, but don't use fat-free)
1/2 cup coarsely grated parmesan cheese
1 cup + 1 cup grated low-fat cheese (I used Four Cheese Mexican Blend, use any type of low-fat cheese that you like the flavor of.)
Cook brown rice following package directions or using a rice cooker and let cool. Preheat oven to 375F/190C.
Wash mushrooms and spin dry or dry with paper towels. Cut mushrooms into thick slices, then cut slices in half. Heat 2 tsp. olive oil in heavy non-stick pan and saute mushrooms until they're starting to brown and all liquid has evaporated. Remove onions to a dish.
In same frying pan, add 1 tsp. more olive oil and heat, then add onions and saute 3-4 minutes until onions are softened. Add thyme, ground poultry seasoning, salt, and pepper, and saute about 2 minutes more.
While onions cook, dice leftover turkey or chicken into 1/2 inch pieces. Add mushrooms and diced turkey into pan with the onion-herb mixture, and stir to combine. Add rice and gently stir until all the meat and vegetables are evenly distributed in the rice.
In a small bowl, whisk together sour cream and chicken stock, then stir in coarsely grated parmesan cheese and 1 cup grated low-fat cheese. Gently stir the sour cream mixture into the rice mixture.
Spray a 2 quart casserole dish with non-stick spray or olive oil. (I'd use a relatively flat dish without a lid for this casserole.) Spoon rice mixture into the casserole dish and press down to evenly distribute. Bake for 25 minutes, or until casserole is slightly bubbling and barely starting to brown. Sprinkle with second cup of grated low-fat cheese and bake about 15 minutes more, or until cheese is melted and lightly browned. Serve hot.
(Note about poultry seasoning: My poultry seasoning from Penzeys has sage, white pepper, red and green bell pepper, lemon peel, savory, rosemary, dill weed, allspice, thyme, marjoram, and ginger. If you don't have it, just use a pinch of what you have.)
2 cups cooked brown rice
16 oz. mushrooms, washed, thickly sliced, slices cut in half
2 tsp. + 1 tsp. olive oil (or more, depending on your pan)
1 onion, diced into small pieces
2 tsp. ground thyme
1/2 tsp. ground poultry seasoning (see note after the recipe if you don't have it)
salt and fresh ground black pepper to taste
1 1/2 - 2 cups diced leftover turkey or chicken, cut in 1/2 inch dice
1/2 cup turkey stock or chicken stock
1/2 cup sour cream (I used low-fat sour cream, but don't use fat-free)
1/2 cup coarsely grated parmesan cheese
1 cup + 1 cup grated low-fat cheese (I used Four Cheese Mexican Blend, use any type of low-fat cheese that you like the flavor of.)
Cook brown rice following package directions or using a rice cooker and let cool. Preheat oven to 375F/190C.
Wash mushrooms and spin dry or dry with paper towels. Cut mushrooms into thick slices, then cut slices in half. Heat 2 tsp. olive oil in heavy non-stick pan and saute mushrooms until they're starting to brown and all liquid has evaporated. Remove onions to a dish.
In same frying pan, add 1 tsp. more olive oil and heat, then add onions and saute 3-4 minutes until onions are softened. Add thyme, ground poultry seasoning, salt, and pepper, and saute about 2 minutes more.
While onions cook, dice leftover turkey or chicken into 1/2 inch pieces. Add mushrooms and diced turkey into pan with the onion-herb mixture, and stir to combine. Add rice and gently stir until all the meat and vegetables are evenly distributed in the rice.
In a small bowl, whisk together sour cream and chicken stock, then stir in coarsely grated parmesan cheese and 1 cup grated low-fat cheese. Gently stir the sour cream mixture into the rice mixture.
Spray a 2 quart casserole dish with non-stick spray or olive oil. (I'd use a relatively flat dish without a lid for this casserole.) Spoon rice mixture into the casserole dish and press down to evenly distribute. Bake for 25 minutes, or until casserole is slightly bubbling and barely starting to brown. Sprinkle with second cup of grated low-fat cheese and bake about 15 minutes more, or until cheese is melted and lightly browned. Serve hot.
(Note about poultry seasoning: My poultry seasoning from Penzeys has sage, white pepper, red and green bell pepper, lemon peel, savory, rosemary, dill weed, allspice, thyme, marjoram, and ginger. If you don't have it, just use a pinch of what you have.)
Saturday, November 21, 2009
Mjeddrah - Indian Lentil and Vegetable Stew
3 c Water
8 oz Dried lentils (1 1/4C)
2 md Potatoes, peel, 1-in cubes (I can't eat taters so I'd substitute with a turnip)
1 md Onion, chopped
1 Stalk celery, chopped
2 Cloves garlic, fine chop
1 tb Finely snipped parsley
1 tb Instant beef bouillon
1 ts Salt
1 ts Ground cumin
2 md Zucchini, 1/2-in slices
Lemon wedges
Heat water and lentils to boiling in Dutch oven. Reduce heat. Cover and cook until lentils are almost tender, about 30 minutes. Stir in potatoes, onion, celery, garlic, parsley, bouillon, salt and cumin. Cover and cook until potatoes are tender, about 20 minutes. Stir in zucchini. Cover and cook until zucchini is tender, 10 to 15 minutes. Serve with lemon wedges.
8 oz Dried lentils (1 1/4C)
2 md Potatoes, peel, 1-in cubes (I can't eat taters so I'd substitute with a turnip)
1 md Onion, chopped
1 Stalk celery, chopped
2 Cloves garlic, fine chop
1 tb Finely snipped parsley
1 tb Instant beef bouillon
1 ts Salt
1 ts Ground cumin
2 md Zucchini, 1/2-in slices
Lemon wedges
Heat water and lentils to boiling in Dutch oven. Reduce heat. Cover and cook until lentils are almost tender, about 30 minutes. Stir in potatoes, onion, celery, garlic, parsley, bouillon, salt and cumin. Cover and cook until potatoes are tender, about 20 minutes. Stir in zucchini. Cover and cook until zucchini is tender, 10 to 15 minutes. Serve with lemon wedges.
Dahl Shaag (Lentils and Spinach)
1 1/2 c Mixed Dahl, Lentils, Split peas, Etc.
1 lb Spinach
1 ts Salt
1/2 ts Turmeric
1/2 ts Chili Powder
2 tb Ghee -- --or -- 1 tsp olive oil (dieting people don't cook with Ghee)
1 Onion -- finely chopped
1/2 ts Cumin Seed
1 ts Mustard Seed
1 ts Garam Masala
Wash the dahl and soak in water. In a large saucepan, put 3 cups of water on to boil. Wash, drain and chop the spinach finely. When the water boils add the drained dahl, salt turmeric and chili powder. Return to the boiling water and cook 5 minutes. Stir in the spinach and begin cooking over medium heat. Meanwhile, heat the ghee in a skillet. Fry the onion, cumin and mustard seed until the onions is golden. Stir this into the cooking dahl and spinach. Add the garam marsala. Cook over low heat until the dahl is is soft and the moisture is almost gone. If it gets too dry soon, add a small quantity of water form time to time.
Serves 4.
1 lb Spinach
1 ts Salt
1/2 ts Turmeric
1/2 ts Chili Powder
2 tb Ghee -- --or -- 1 tsp olive oil (dieting people don't cook with Ghee)
1 Onion -- finely chopped
1/2 ts Cumin Seed
1 ts Mustard Seed
1 ts Garam Masala
Wash the dahl and soak in water. In a large saucepan, put 3 cups of water on to boil. Wash, drain and chop the spinach finely. When the water boils add the drained dahl, salt turmeric and chili powder. Return to the boiling water and cook 5 minutes. Stir in the spinach and begin cooking over medium heat. Meanwhile, heat the ghee in a skillet. Fry the onion, cumin and mustard seed until the onions is golden. Stir this into the cooking dahl and spinach. Add the garam marsala. Cook over low heat until the dahl is is soft and the moisture is almost gone. If it gets too dry soon, add a small quantity of water form time to time.
Serves 4.
Sopa De Frijoles Negros (Easy Black Bean Soup)
--------------------------------------------------------------------------------
--------------------------------------------------------------------------------
1 15 ounces can black beans *or equivalent measure of cooked dried beans*
1 tablespoon olive oil
1 stalk celery
1 garlic clove -- minced
1 onion
1 teaspoon chili powder
1/2 teaspoon cumin
1 teaspoon cilantro -- (optional)
1/2 teaspoon salt
1 cup chicken broth
1 8 ounces can tomato sauce
1 cup low fat sour cream (for garnish)
Place canned beans in blender a small amount at a time till blended completely.
In saucepan heat oil, add onion, garlic, cilantro, cumin, chili powder, celery and salt.
Cook till onion is transparent. Add tomato sauce, blended black beans, and chicken broth.
Serve hot and topped with low fat sour cream
--------------------------------------------------------------------------------
1 15 ounces can black beans *or equivalent measure of cooked dried beans*
1 tablespoon olive oil
1 stalk celery
1 garlic clove -- minced
1 onion
1 teaspoon chili powder
1/2 teaspoon cumin
1 teaspoon cilantro -- (optional)
1/2 teaspoon salt
1 cup chicken broth
1 8 ounces can tomato sauce
1 cup low fat sour cream (for garnish)
Place canned beans in blender a small amount at a time till blended completely.
In saucepan heat oil, add onion, garlic, cilantro, cumin, chili powder, celery and salt.
Cook till onion is transparent. Add tomato sauce, blended black beans, and chicken broth.
Serve hot and topped with low fat sour cream
Quinoa and Black Bean Salad
1/3 c Quinoa
1 c Water
1 ts Olive oil
4 ts Lime juice
1/4 ts Cumin
1/4 ts Ground coriander
1 tb Fresh cilantro; finely chopped
2 tb Scallions; minced
1 1/2 c Black beans; 15-oz can, drained
2 c Tomatoes; diced
1 c Bell peppers; diced
2 ts Fresh green chiles; minced
1 ds Salt and pepper to taste
Rinse the quinoa well in a sieve under cool running water. In a saucepan, bring water to boil, add quinoa, cover, and simmer on low heat until all of the water is absorbed and quinoa is tender, about 10-15 mins. Allow to cool for 15 mins.
In small bowl, combine oil, lime juice, cumin, coriander, cilantro and scallions. Stir in beans, tomatoes, peppers and chiles. Add cooled quinoa, and salt and pepper and combine thoroughly. Refrigerate until ready to serve. Garnish with lemon or lime wedges.
1 c Water
1 ts Olive oil
4 ts Lime juice
1/4 ts Cumin
1/4 ts Ground coriander
1 tb Fresh cilantro; finely chopped
2 tb Scallions; minced
1 1/2 c Black beans; 15-oz can, drained
2 c Tomatoes; diced
1 c Bell peppers; diced
2 ts Fresh green chiles; minced
1 ds Salt and pepper to taste
Rinse the quinoa well in a sieve under cool running water. In a saucepan, bring water to boil, add quinoa, cover, and simmer on low heat until all of the water is absorbed and quinoa is tender, about 10-15 mins. Allow to cool for 15 mins.
In small bowl, combine oil, lime juice, cumin, coriander, cilantro and scallions. Stir in beans, tomatoes, peppers and chiles. Add cooled quinoa, and salt and pepper and combine thoroughly. Refrigerate until ready to serve. Garnish with lemon or lime wedges.
Sunday, November 8, 2009
Homemade Liquid Fabric Softner
Homemade Liquid Fabric Softener
1 cup baking soda
6 cups distilled white vinegar
8 cups water
10-15 drops of your favorite essential oil scent.
You will need a one gallon container. First add the baking soda to the container. Next add 1 cup of water. Slowly add the vinegar to the bottle as the vinegar and baking soda will start to fizz. Don't be worried. Then add the rest of the water swirling around & cover venting the top a few times. Last add the essential oil.
Add 1/2 cup in your final rinse cycle for each load but give the bottle a good shake to stir up the essential oil if using.
1 cup baking soda
6 cups distilled white vinegar
8 cups water
10-15 drops of your favorite essential oil scent.
You will need a one gallon container. First add the baking soda to the container. Next add 1 cup of water. Slowly add the vinegar to the bottle as the vinegar and baking soda will start to fizz. Don't be worried. Then add the rest of the water swirling around & cover venting the top a few times. Last add the essential oil.
Add 1/2 cup in your final rinse cycle for each load but give the bottle a good shake to stir up the essential oil if using.
Saturday, October 24, 2009
Five Spice Steak Strips - Crockpot
This recipe comes from http://crockpot365.blogspot.com/
Stephanie is my hero!!
1-2 pounds thin steak meat (I used flank steak)
1/4 t kosher salt
1 t Five-Spice Powder
1/2 t ground ginger
1/4 t black pepper
6 cloves minced or chopped garlic
2 T soy sauce (La Choy and Tamari wheat-free are GF)
1 T white wine vinegar
The Directions.
In a small bowl, mix the dry spices. Rub the mixture on all sides of your meat.
Put the meat into a ziplock bag and add the chopped garlic, soy sauce, and white wine vinegar. Seal the bag and refrigerate for as long as possible; preferably overnight.
I did not do this. Your meat will taste better if you do.
When the meat has fully marinated, cook on high for 3-4 hours, or on low for 5-6. This is very thin meat and will cook quickly, since there isn't much liquid. If you are going to be out of the house for a while, add 1/2 cup of beef broth. I used my 6qt Smart-Pot, and it was not really enough food for it; this would work best in a 4qt.
Slice the meat thin and serve over rice with vegetables, or on top of a spinach salad. We had our meat on top of salad.
Stephanie is my hero!!
1-2 pounds thin steak meat (I used flank steak)
1/4 t kosher salt
1 t Five-Spice Powder
1/2 t ground ginger
1/4 t black pepper
6 cloves minced or chopped garlic
2 T soy sauce (La Choy and Tamari wheat-free are GF)
1 T white wine vinegar
The Directions.
In a small bowl, mix the dry spices. Rub the mixture on all sides of your meat.
Put the meat into a ziplock bag and add the chopped garlic, soy sauce, and white wine vinegar. Seal the bag and refrigerate for as long as possible; preferably overnight.
I did not do this. Your meat will taste better if you do.
When the meat has fully marinated, cook on high for 3-4 hours, or on low for 5-6. This is very thin meat and will cook quickly, since there isn't much liquid. If you are going to be out of the house for a while, add 1/2 cup of beef broth. I used my 6qt Smart-Pot, and it was not really enough food for it; this would work best in a 4qt.
Slice the meat thin and serve over rice with vegetables, or on top of a spinach salad. We had our meat on top of salad.
Friday, October 9, 2009
Chickpea Soup with Spinach, Basil, and Tomatoes
1 cup dried chickpeas (garbanzo beans), soaked at least 8 hours or overnight in cold water
6 cups homemade chicken stock or 4 cans chicken broth (you could make this a vegetarian soup by using vegetable broth)
1 yellow onion, diced
6-8 cloves garlic, diced very small
1 T olive oil (or less, depending on your pan)
1 can diced tomatoes with juice (I like Muir Glen Organic Tomatoes)
3-4 cups chopped baby spinach (measure before chopping)
2-4 T chopped fresh basil (I used my frozen basil)
salt and fresh ground black pepper to taste
Soak chickpeas overnight or for at least 8 hours in cold water. Drain chickpeas and discard water, and pick out any loose skins that have come off.
Put chickpeas in heavy soup pot with chicken stock, bring to a boil, then reduce heat and simmer until chickpeas are tender. This will depend on how fresh the dried chickpeas were, but for me it took about an hour. Use a spoon or stock skimmer to remove any foam that appears.
When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft. Add garlic and cook 2-3 minutes more. Add onions and garlic to soup pot with diced tomatoes. Let soup simmer on low heat about 30 minutes.
6 cups homemade chicken stock or 4 cans chicken broth (you could make this a vegetarian soup by using vegetable broth)
1 yellow onion, diced
6-8 cloves garlic, diced very small
1 T olive oil (or less, depending on your pan)
1 can diced tomatoes with juice (I like Muir Glen Organic Tomatoes)
3-4 cups chopped baby spinach (measure before chopping)
2-4 T chopped fresh basil (I used my frozen basil)
salt and fresh ground black pepper to taste
Soak chickpeas overnight or for at least 8 hours in cold water. Drain chickpeas and discard water, and pick out any loose skins that have come off.
Put chickpeas in heavy soup pot with chicken stock, bring to a boil, then reduce heat and simmer until chickpeas are tender. This will depend on how fresh the dried chickpeas were, but for me it took about an hour. Use a spoon or stock skimmer to remove any foam that appears.
When chickpeas are tender, heat olive oil in heavy frying pan, then saute onions about 5 minutes, until fairly soft. Add garlic and cook 2-3 minutes more. Add onions and garlic to soup pot with diced tomatoes. Let soup simmer on low heat about 30 minutes.
Sunday, October 4, 2009
Spiced Lentils with Spinach and Apples
2 cups lentils
1 tbsp canola oil
1 tbsp butter
2 cups chopped onion
5 cups water
2 stalks medium celery, minced
1 tsp ground cumin
2 tsps dry mustard
1 tbsp ginger, minced
1 tsp ground coriander
1/2 tsp turmeric
1 1/2 fl oz lemon juice
3 cloves garlic
1 tsp salt
1 tsp black pepper
1 tsp cayenne
8 oz spinach, chopped
2 medium skinless tart apples. chopped
1.Heat the oil in a skillet, and melt in the butter. Add the onion, and cook over medium heat for about 15 minutes.
2.Place the lentils and water in a large saucepan and bring to boil. Lower the heat, partially cover, and let simmer for 15 minutes.
3.Add celery, cumin, mustard, ginger, coriander and turmeric to onion. Cook on medium-low heat for 10 minutes.
4.Scrape all this into the lentils, add the lemon juice and garlic. Stir. Simmer, partially covered, for 10 minutes - until lentils are tender.
5.Stir in the salt, black pepper, cayenne, spinach, and apples. Cook for a few minutes - until spinach is wilted and the apples begin to soften.
6.Serve hot.
7.Note: recipe based on Mollie Katzen's Enchanted Broccoli Forest.
1 tbsp canola oil
1 tbsp butter
2 cups chopped onion
5 cups water
2 stalks medium celery, minced
1 tsp ground cumin
2 tsps dry mustard
1 tbsp ginger, minced
1 tsp ground coriander
1/2 tsp turmeric
1 1/2 fl oz lemon juice
3 cloves garlic
1 tsp salt
1 tsp black pepper
1 tsp cayenne
8 oz spinach, chopped
2 medium skinless tart apples. chopped
1.Heat the oil in a skillet, and melt in the butter. Add the onion, and cook over medium heat for about 15 minutes.
2.Place the lentils and water in a large saucepan and bring to boil. Lower the heat, partially cover, and let simmer for 15 minutes.
3.Add celery, cumin, mustard, ginger, coriander and turmeric to onion. Cook on medium-low heat for 10 minutes.
4.Scrape all this into the lentils, add the lemon juice and garlic. Stir. Simmer, partially covered, for 10 minutes - until lentils are tender.
5.Stir in the salt, black pepper, cayenne, spinach, and apples. Cook for a few minutes - until spinach is wilted and the apples begin to soften.
6.Serve hot.
7.Note: recipe based on Mollie Katzen's Enchanted Broccoli Forest.
Baked Apple with Pumpkin Pie Spice
1 medium apple
1 tbsp pumpkin pie spice
1.Take a medium apple and core it, then cut it into smaller pieces.
2.Put the apple pieces into a microwaveable dish, and mix in the pumpkin pie spice.
3.Heat in microwave for about 1 minute.
4.Note: you can also add fat free frozen yogurt for flair.
I'm going to adapt this recipe for the crockpot.
1 tbsp pumpkin pie spice
1.Take a medium apple and core it, then cut it into smaller pieces.
2.Put the apple pieces into a microwaveable dish, and mix in the pumpkin pie spice.
3.Heat in microwave for about 1 minute.
4.Note: you can also add fat free frozen yogurt for flair.
I'm going to adapt this recipe for the crockpot.
Unstuffed Cabbage
1 1/2 lbs ground round beef
1/2 head medium cabbage
1 medium onion
2 tbsps olive oil
1 tsp minced garlic
8 oz tomato sauce
2 fl oz lemon juice
1/2 tsp pepper
1/2 tsp nutmeg
1/2 tsp cinnamon
1 tsp salt
1.Start the ground round cooking in a heavy skillet over high heat; spread it out to cover the bottom of the pan so it cooks quicker.
2.While the ground beef is browning, chop the onion and crush the garlic.
3.Plunk them in the pan with the ground beef, and stir it up, using a spatula to turn it over and break it up so that it cooks evenly.
4.Cover the pan and let it continue cooking.
5.Meanwhile, chop the cabbage coarsely. Stir this into the beef mixture a bit at a time, it may come close to overwhelming your skillet. Take care to turn everything over to keep it cooking evenly. Re-cover the pan.
6.Continue to stir the meat mixture to keep it cooking evenly, covering in between stirrings.
7.When the cabbage is starting to wilt, stir in the tomato sauce, lemon juice, pepper, nutmeg, cinnamon and salt. Re-cover, let the whole thing simmer for 5 minutes, then serve.
8. This can easily be made in a slow cooker by browning and draining the meat and then adding the entire mixture together in the crock pot. Cook on low 8 - 10 hours.
1/2 head medium cabbage
1 medium onion
2 tbsps olive oil
1 tsp minced garlic
8 oz tomato sauce
2 fl oz lemon juice
1/2 tsp pepper
1/2 tsp nutmeg
1/2 tsp cinnamon
1 tsp salt
1.Start the ground round cooking in a heavy skillet over high heat; spread it out to cover the bottom of the pan so it cooks quicker.
2.While the ground beef is browning, chop the onion and crush the garlic.
3.Plunk them in the pan with the ground beef, and stir it up, using a spatula to turn it over and break it up so that it cooks evenly.
4.Cover the pan and let it continue cooking.
5.Meanwhile, chop the cabbage coarsely. Stir this into the beef mixture a bit at a time, it may come close to overwhelming your skillet. Take care to turn everything over to keep it cooking evenly. Re-cover the pan.
6.Continue to stir the meat mixture to keep it cooking evenly, covering in between stirrings.
7.When the cabbage is starting to wilt, stir in the tomato sauce, lemon juice, pepper, nutmeg, cinnamon and salt. Re-cover, let the whole thing simmer for 5 minutes, then serve.
8. This can easily be made in a slow cooker by browning and draining the meat and then adding the entire mixture together in the crock pot. Cook on low 8 - 10 hours.
Eggplant Chips
1 unpeeled eggplant, thinly sliced
1 tbsp olive oil
1/4 cup parmesan cheese, grated
1 tsp garlic powder
1 tsp leaves Italian seasoning
1.Pre-heat oven to 375° F (190° C).
2.Pour olive oil on cookie sheet and sprinkle with the garlic powder. Swoosh the cookie sheet around to mix and coat the sheet well.
3.Slice eggplant into about 1/4" or 1/8" thick rounds, depending on your taste and kitchen tools.
4.Place eggplant slices on cookie sheet. Rub each slice into the olive oil and garlic powder coated cookie sheet, then turn each slice over and rub around to coat the other side.
5.Sprinkle lightly with half of the Italian seasoning and parmesan cheese. Turn over gently and sprinkle remaining Italian seasoning and parmesan cheese on other side of rounds.
6.Bake for about 10 to 15 minutes, depending on thickness, on each side. (Turn over when browned on the bottom).
7.Note: this is a recipe you really need to watch cooking to see how well it is browning. They are done when they look caramelized on each side.
1 tbsp olive oil
1/4 cup parmesan cheese, grated
1 tsp garlic powder
1 tsp leaves Italian seasoning
1.Pre-heat oven to 375° F (190° C).
2.Pour olive oil on cookie sheet and sprinkle with the garlic powder. Swoosh the cookie sheet around to mix and coat the sheet well.
3.Slice eggplant into about 1/4" or 1/8" thick rounds, depending on your taste and kitchen tools.
4.Place eggplant slices on cookie sheet. Rub each slice into the olive oil and garlic powder coated cookie sheet, then turn each slice over and rub around to coat the other side.
5.Sprinkle lightly with half of the Italian seasoning and parmesan cheese. Turn over gently and sprinkle remaining Italian seasoning and parmesan cheese on other side of rounds.
6.Bake for about 10 to 15 minutes, depending on thickness, on each side. (Turn over when browned on the bottom).
7.Note: this is a recipe you really need to watch cooking to see how well it is browning. They are done when they look caramelized on each side.
Zucchini Parmesan
4 cups chopped zucchini
3 tbsps parmesan cheese
2 tbsps fat free margarine (I would substitute either Butter Buds or 1 tsp real butter)
2 cloves garlic
1 tsp salt
1 dash pepper
1 tbsp water
1.Combine zucchini, margarine, garlic, salt and pepper in a saucepan with water at medium heat. Cover and let simmer for 1 minute.
2.Uncover and continue to let cook for 5 minutes or until zucchini is tender, stirring occasionally. Remove from heat.
3.Add parmesan cheese and serve.
3 tbsps parmesan cheese
2 tbsps fat free margarine (I would substitute either Butter Buds or 1 tsp real butter)
2 cloves garlic
1 tsp salt
1 dash pepper
1 tbsp water
1.Combine zucchini, margarine, garlic, salt and pepper in a saucepan with water at medium heat. Cover and let simmer for 1 minute.
2.Uncover and continue to let cook for 5 minutes or until zucchini is tender, stirring occasionally. Remove from heat.
3.Add parmesan cheese and serve.
Stir Fried Cabbage
1/2 head medium cabbage - chopped
2 large onions
1 tbsp olive oil
1 tbsp teriyaki sauce
1 dash pepper
1 dash salt
1.Fry onions in olive oil for 2 minutes.
2.Add cabbage and fry for 3 minutes.
3.Add teriyaki sauce.
4.Add salt and pepper to taste (and hot chili's if desired).
5.Cover with lid and steam for 15-20 minutes.
2 large onions
1 tbsp olive oil
1 tbsp teriyaki sauce
1 dash pepper
1 dash salt
1.Fry onions in olive oil for 2 minutes.
2.Add cabbage and fry for 3 minutes.
3.Add teriyaki sauce.
4.Add salt and pepper to taste (and hot chili's if desired).
5.Cover with lid and steam for 15-20 minutes.
Rosemary and Garlic Chicken Saute
2 tbsps olive oil
4 breasts, bone and skin removed chicken breast halves
1 large onion
2 cloves garlic
1 tbsp rosemary leaves
1/2 cup chicken stock
1 dash salt
1.Heat oil in frying pan medium heat. Sauté the chicken breasts in oil for 4 minutes, then turn over and add onion.
2.Cover and cook 3 minutes longer, stirring occasionally.
3.Add garlic, rosemary and chicken stock (fat free if available).
4.Cover and cook until onion starts to brown and then about 5 minutes longer, stirring occasionally.
5.Season with salt and pepper if required.
4 breasts, bone and skin removed chicken breast halves
1 large onion
2 cloves garlic
1 tbsp rosemary leaves
1/2 cup chicken stock
1 dash salt
1.Heat oil in frying pan medium heat. Sauté the chicken breasts in oil for 4 minutes, then turn over and add onion.
2.Cover and cook 3 minutes longer, stirring occasionally.
3.Add garlic, rosemary and chicken stock (fat free if available).
4.Cover and cook until onion starts to brown and then about 5 minutes longer, stirring occasionally.
5.Season with salt and pepper if required.
Onion, Carrot and Ginger Soup
Onion Carrot and Ginger Soup
2 cups chopped onion
2 cups chopped carrots
2 tsps ginger
10 cups chicken stock
1.Slice onions, peel carrots and dice ginger.
2.Add stock and season to taste.
3.Boil for about 30-40 minutes.
4.Puree in a blender and enjoy a no fat soup.
2 cups chopped onion
2 cups chopped carrots
2 tsps ginger
10 cups chicken stock
1.Slice onions, peel carrots and dice ginger.
2.Add stock and season to taste.
3.Boil for about 30-40 minutes.
4.Puree in a blender and enjoy a no fat soup.
Cabbage Noodles
6 cups shredded cabbage
1 tsp salt
1.Boil a quart of water in a pot, add salt. Shred cabbage and add to boiling water.
2.Cook until tender-soft. Drain in a colander.
3.Add your favorite pasta sauce. Try different sauces, but tomato-based sauces taste best with cabbage.
4.Optional: sprinkle with parmesan cheese.
1 tsp salt
1.Boil a quart of water in a pot, add salt. Shred cabbage and add to boiling water.
2.Cook until tender-soft. Drain in a colander.
3.Add your favorite pasta sauce. Try different sauces, but tomato-based sauces taste best with cabbage.
4.Optional: sprinkle with parmesan cheese.
Saturday, October 3, 2009
Cuban Black Beans
1 pound black beans, washed
1/4 cup olive oil (I would reduce this considerably)
1 large onion, chopped
1 medium green bell pepper, chopped
6 cloves garlic, peeled and minced
5 cups water
1 (6 ounce) can tomato paste
1 (4 ounce) jar diced pimentos, drained
1 tablespoon vinegar
2 teaspoons salt
1 teaspoon white sugar (I would reduce this considerably)
1 teaspoon black pepper
DIRECTIONS
Place beans in a large saucepan with enough water to cover, and soak 8 hours, or overnight; drain.
Heat oil in a medium saucepan over medium heat, and saute onion, green bell pepper, and garlic until tender.
Into the onion mixture, stir the drained beans, water, tomato paste, pimentos, and vinegar. Season with salt, sugar, and pepper. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours, stirring occasionally, until beans are tender
1/4 cup olive oil (I would reduce this considerably)
1 large onion, chopped
1 medium green bell pepper, chopped
6 cloves garlic, peeled and minced
5 cups water
1 (6 ounce) can tomato paste
1 (4 ounce) jar diced pimentos, drained
1 tablespoon vinegar
2 teaspoons salt
1 teaspoon white sugar (I would reduce this considerably)
1 teaspoon black pepper
DIRECTIONS
Place beans in a large saucepan with enough water to cover, and soak 8 hours, or overnight; drain.
Heat oil in a medium saucepan over medium heat, and saute onion, green bell pepper, and garlic until tender.
Into the onion mixture, stir the drained beans, water, tomato paste, pimentos, and vinegar. Season with salt, sugar, and pepper. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours, stirring occasionally, until beans are tender
Cuban Ropa Vieja
1 tablespoon olive oil
2 pounds beef flank steak
1 cup beef broth
1 (8 ounce) can tomato sauce
1 small onion, sliced
1 green bell pepper, seeded and sliced into strips
2 cloves garlic, chopped
1 (6 ounce) can tomato paste
1 teaspoon ground cumin
1 teaspoon chopped fresh cilantro
1 tablespoon white vinegar
Heat vegetable oil in a large skillet over medium-high heat. Brown the flank steak on each side, about 4 minutes per side.
Transfer beef to a slow cooker. Pour in the beef broth and tomato sauce, then add the onion, bell pepper, garlic, tomato paste, cumin, cilantro, olive oil and vinegar. Stir until well blended. Cover, and cook on High for 4 hours, or on Low for up to 10 hours. When ready to serve, shred meat and serve with tortillas or rice.
2 pounds beef flank steak
1 cup beef broth
1 (8 ounce) can tomato sauce
1 small onion, sliced
1 green bell pepper, seeded and sliced into strips
2 cloves garlic, chopped
1 (6 ounce) can tomato paste
1 teaspoon ground cumin
1 teaspoon chopped fresh cilantro
1 tablespoon white vinegar
Heat vegetable oil in a large skillet over medium-high heat. Brown the flank steak on each side, about 4 minutes per side.
Transfer beef to a slow cooker. Pour in the beef broth and tomato sauce, then add the onion, bell pepper, garlic, tomato paste, cumin, cilantro, olive oil and vinegar. Stir until well blended. Cover, and cook on High for 4 hours, or on Low for up to 10 hours. When ready to serve, shred meat and serve with tortillas or rice.
Bissara (North African Split Pea Soup)
2 tablespoons vegetable oil
4 cloves garlic, crushed
6 cups water
1/3 cup olive oil (I would cut this amount back considerably)
3 cups dry green split peas
3 sprigs fresh parsley
1 dried red chile pepper
2 teaspoons paprika
1 teaspoon cumin
1 pinch salt
1 pinch black pepper
DIRECTIONS
Fry garlic in the vegetable oil in a large pot over low heat until lightly browned. Pour in water and olive oil; stir in split peas, parsley, chili pepper, paprika, cumin, salt, and pepper. Bring to a boil, then reduce heat to low, and simmer for about 55 minutes, stirring occasionally so that the peas do not stick to the bottom of the pot. When the peas are tender, mash them with a wooden spoon until smooth; stir in additional water to reach desired consistency.
4 cloves garlic, crushed
6 cups water
1/3 cup olive oil (I would cut this amount back considerably)
3 cups dry green split peas
3 sprigs fresh parsley
1 dried red chile pepper
2 teaspoons paprika
1 teaspoon cumin
1 pinch salt
1 pinch black pepper
DIRECTIONS
Fry garlic in the vegetable oil in a large pot over low heat until lightly browned. Pour in water and olive oil; stir in split peas, parsley, chili pepper, paprika, cumin, salt, and pepper. Bring to a boil, then reduce heat to low, and simmer for about 55 minutes, stirring occasionally so that the peas do not stick to the bottom of the pot. When the peas are tender, mash them with a wooden spoon until smooth; stir in additional water to reach desired consistency.
Moroccan Tagine
(Tagine means small casserole dish)
1 tablespoon olive oil
2 skinless, boneless chicken breast halves - cut into chunks
1/2 onion, chopped
3 cloves garlic, minced
1 small butternut squash, peeled and chopped
1 (15.5 ounce) can garbanzo beans, drained and rinsed
1 carrot, peeled and chopped
1 (14.5 ounce) can diced tomatoes with juice
1 (14 ounce) can vegetable broth
1 tablespoon sugar
1 tablespoon lemon juice
1 teaspoon salt
1 teaspoon ground coriander
1 dash cayenne pepper
Heat the olive oil in a large skillet over medium heat, and cook the chicken, onion, and garlic about 15 minutes, until browned.
Mix the squash, garbanzo beans, carrot, tomatoes with juice, broth, sugar, and lemon juice into the skillet. Season with salt, coriander, and cayenne pepper. Bring the mixture to a boil, and continue cooking 30 minutes, until vegetables are tender.
1 tablespoon olive oil
2 skinless, boneless chicken breast halves - cut into chunks
1/2 onion, chopped
3 cloves garlic, minced
1 small butternut squash, peeled and chopped
1 (15.5 ounce) can garbanzo beans, drained and rinsed
1 carrot, peeled and chopped
1 (14.5 ounce) can diced tomatoes with juice
1 (14 ounce) can vegetable broth
1 tablespoon sugar
1 tablespoon lemon juice
1 teaspoon salt
1 teaspoon ground coriander
1 dash cayenne pepper
Heat the olive oil in a large skillet over medium heat, and cook the chicken, onion, and garlic about 15 minutes, until browned.
Mix the squash, garbanzo beans, carrot, tomatoes with juice, broth, sugar, and lemon juice into the skillet. Season with salt, coriander, and cayenne pepper. Bring the mixture to a boil, and continue cooking 30 minutes, until vegetables are tender.
Chole Saag
2 tablespoons vegetable oil
3 cloves garlic, minced
1 onion, chopped
1 teaspoon red pepper flakes
1 teaspoon ground cumin
2 tablespoons curry powder
1 (15 ounce) can sweet peas, drained
1 (15.5 ounce) can garbanzo beans, drained
1 (10 ounce) box frozen chopped spinach, thawed and squeezed dry
1 (8 ounce) container plain yogurt
1 cup chicken broth
salt and pepper to taste
Heat oil in a large saucepan over medium heat. Stir in garlic, onion, red pepper flakes, cumin, and curry powder, and cook until the onion has softened and turned translucent, about 5 minutes.
Add the drained peas and mash well. Stir in garbanzo beans, spinach, yogurt, and chicken broth. Cook and stir until heated through, then season to taste with salt and pepper before serving.
3 cloves garlic, minced
1 onion, chopped
1 teaspoon red pepper flakes
1 teaspoon ground cumin
2 tablespoons curry powder
1 (15 ounce) can sweet peas, drained
1 (15.5 ounce) can garbanzo beans, drained
1 (10 ounce) box frozen chopped spinach, thawed and squeezed dry
1 (8 ounce) container plain yogurt
1 cup chicken broth
salt and pepper to taste
Heat oil in a large saucepan over medium heat. Stir in garlic, onion, red pepper flakes, cumin, and curry powder, and cook until the onion has softened and turned translucent, about 5 minutes.
Add the drained peas and mash well. Stir in garbanzo beans, spinach, yogurt, and chicken broth. Cook and stir until heated through, then season to taste with salt and pepper before serving.
Egyptian Koftka
1 pound ground beef
1 onion, diced
1 egg yolk
2 tablespoons chopped fresh oregano
salt and pepper to taste
bamboo skewers, soaked in water for 20 minutes
In a medium bowl, mix together the ground beef, onion, egg yolk, oregano, salt and pepper.
Pick up medium sized handfuls and press them onto skewers. Roll on a lightly oiled clean surface until the mixture looks like a large ground beef hot dog with about 1 1/2 inches at each end of the skewer. Place your fingers in the middle of the skewer and separate the meat log into two sausages with about 1 inch of skewer sticking out at each end.
Prepare a grill for high heat, or if you only have a grill pan, like myself, heat it over medium-high heat.
Place the sausages on the grilling surface, and cook for about 10 minutes, turning once or twice for even cooking. Serve immediately.
1 onion, diced
1 egg yolk
2 tablespoons chopped fresh oregano
salt and pepper to taste
bamboo skewers, soaked in water for 20 minutes
In a medium bowl, mix together the ground beef, onion, egg yolk, oregano, salt and pepper.
Pick up medium sized handfuls and press them onto skewers. Roll on a lightly oiled clean surface until the mixture looks like a large ground beef hot dog with about 1 1/2 inches at each end of the skewer. Place your fingers in the middle of the skewer and separate the meat log into two sausages with about 1 inch of skewer sticking out at each end.
Prepare a grill for high heat, or if you only have a grill pan, like myself, heat it over medium-high heat.
Place the sausages on the grilling surface, and cook for about 10 minutes, turning once or twice for even cooking. Serve immediately.
Whole Wheat Crackers
1 3/4 cups whole wheat flour
1 1/2 cups all-purpose flour
3/4 teaspoon salt
1/3 cup vegetable oil
1 cup water
salt for sprinkling
Preheat the oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together the whole wheat flour, all-purpose flour, and 3/4 teaspoon salt. Pour in the vegetable oil and water; mix until just blended.
On a lightly floured surface, roll out the dough as thin as possible - no thicker than 1/8 inch. Place dough on an ungreased baking sheet, and mark squares out with a knife, but don't cut through. Prick each cracker with a fork a few times, and sprinkle with salt.
Bake for 15 to 20 minutes in the preheated oven, or until crisp and light brown. Baking time may be different depending on how thin your crackers are. When cool, remove from baking sheet, and separate into individual crackers.
There are many variations that can be made with this base recipe, such as using apple sauce or EVOO instead of vegetable oil and adding any combination of herbs to the dough.
1 1/2 cups all-purpose flour
3/4 teaspoon salt
1/3 cup vegetable oil
1 cup water
salt for sprinkling
Preheat the oven to 350 degrees F (175 degrees C).
In a medium bowl, stir together the whole wheat flour, all-purpose flour, and 3/4 teaspoon salt. Pour in the vegetable oil and water; mix until just blended.
On a lightly floured surface, roll out the dough as thin as possible - no thicker than 1/8 inch. Place dough on an ungreased baking sheet, and mark squares out with a knife, but don't cut through. Prick each cracker with a fork a few times, and sprinkle with salt.
Bake for 15 to 20 minutes in the preheated oven, or until crisp and light brown. Baking time may be different depending on how thin your crackers are. When cool, remove from baking sheet, and separate into individual crackers.
There are many variations that can be made with this base recipe, such as using apple sauce or EVOO instead of vegetable oil and adding any combination of herbs to the dough.
Saturday, September 26, 2009
Black Bean Veggie Burgers
Low Fat Black Bean/Veggie Burger
Ingredients (use vegan versions):
2 cans (16 oz) black beans
2 whole carrots, shredded
1/2 apple, finely chopped (I used a Braeburn for its firmness and sweet/tart flavor
balance)
3/4 cup salsa -or- 2 green onions, 1 Roma tomato, 1/4 green pepper, 1 jalapeno pepper, all finely chopped + 3 tablespoon tomato paste
2 to 3 cups oats
1/4 cup wheat germ (or wheat bread crumbs)
2 tablespoons chili powder
2 tablespoons cumin
2 tablespoons oregano or Italian seasoning
1 tablespoon onion powder
2 to 4 cloves minced garlic (or 1 to 2 tablespoon of the canned stuff)
1 cup reconstituted textured soy protein or couscous
Directions:
Drain beans. In a large mixing bowl, mash them with a fork, potato masher, or your hands.
Boil just over a cup of water and reconstitute your textured soy protein or couscous now, if you haven't already done so.
Shred carrots and chop veggies if you're using those instead of the salsa. Combine those and all other ingredients with the smashed beans. Start by adding just 2 cups of oats.
The mixture should be sticky, not too dry, but definitely not gooey. Just think of the consistency of raw ground beef (if that doesn't gross you out). The next step will determine if you need to make it wetter or dryer.
Start warming your skillet on the stove about now. Keep it on med-low to warm it, in case the next step takes longer than expected.
Non-stick coat your hands with either a bit of olive oil or flour. Scoop about 3/4 cup of mixture into your hands, roll around, and press into a patty.
You should be able to do this fairly easily, without the mixture crumbling up or being a non-manageable handful of goo.
If mixture is too dry, add salsa. If mixture is too wet, add oats.
Coat your skillet with non-stick cooking spray, and slap down the patty. If you can help it, place the freshly-formed patty right from your hand, rather than laying it down somewhere and trying to pick it back up...it's not too easy.
Wait until the first side is at least somewhat browned before flipping the patty over. I also recommend having a spatula that is at least as big as, or close to, the size of the patty. These two steps will make it easier to fry up the patty without it falling apart.
Serve on your favorite crusty vegan bread or wheat bun. Top with your favorite burger toppings, such as mustard, sliced tomato, and crisp bib lettuce or spinach.
This recipe yielded 16 patties for me, but this may vary depending on the size you prefer. Since this makes quite a lot of burgers, I recommend freezing at least half of this mixture in a well-sealed container.
This recipe is also super-sweet because of the variety of protein sources, its high-fiber and low-fat content, and flexibility--you can always add more or less seasoning depending on your taste.
Ingredients (use vegan versions):
2 cans (16 oz) black beans
2 whole carrots, shredded
1/2 apple, finely chopped (I used a Braeburn for its firmness and sweet/tart flavor
balance)
3/4 cup salsa -or- 2 green onions, 1 Roma tomato, 1/4 green pepper, 1 jalapeno pepper, all finely chopped + 3 tablespoon tomato paste
2 to 3 cups oats
1/4 cup wheat germ (or wheat bread crumbs)
2 tablespoons chili powder
2 tablespoons cumin
2 tablespoons oregano or Italian seasoning
1 tablespoon onion powder
2 to 4 cloves minced garlic (or 1 to 2 tablespoon of the canned stuff)
1 cup reconstituted textured soy protein or couscous
Directions:
Drain beans. In a large mixing bowl, mash them with a fork, potato masher, or your hands.
Boil just over a cup of water and reconstitute your textured soy protein or couscous now, if you haven't already done so.
Shred carrots and chop veggies if you're using those instead of the salsa. Combine those and all other ingredients with the smashed beans. Start by adding just 2 cups of oats.
The mixture should be sticky, not too dry, but definitely not gooey. Just think of the consistency of raw ground beef (if that doesn't gross you out). The next step will determine if you need to make it wetter or dryer.
Start warming your skillet on the stove about now. Keep it on med-low to warm it, in case the next step takes longer than expected.
Non-stick coat your hands with either a bit of olive oil or flour. Scoop about 3/4 cup of mixture into your hands, roll around, and press into a patty.
You should be able to do this fairly easily, without the mixture crumbling up or being a non-manageable handful of goo.
If mixture is too dry, add salsa. If mixture is too wet, add oats.
Coat your skillet with non-stick cooking spray, and slap down the patty. If you can help it, place the freshly-formed patty right from your hand, rather than laying it down somewhere and trying to pick it back up...it's not too easy.
Wait until the first side is at least somewhat browned before flipping the patty over. I also recommend having a spatula that is at least as big as, or close to, the size of the patty. These two steps will make it easier to fry up the patty without it falling apart.
Serve on your favorite crusty vegan bread or wheat bun. Top with your favorite burger toppings, such as mustard, sliced tomato, and crisp bib lettuce or spinach.
This recipe yielded 16 patties for me, but this may vary depending on the size you prefer. Since this makes quite a lot of burgers, I recommend freezing at least half of this mixture in a well-sealed container.
This recipe is also super-sweet because of the variety of protein sources, its high-fiber and low-fat content, and flexibility--you can always add more or less seasoning depending on your taste.
Basic Vegan Ground Beef
Basic Vegan Ground Beef
Ingredients (use vegan versions):
1/2 cup TVP
2 to 3 cups water
3 to 4 tablespoons Bragg Liquid Aminos or soy sauce
1/2 teaspoon oregano
1/2 teaspoon cumin
2 to 3 tablespoons oil
salt, to taste
pepper, to taste
a couple shakes of liquid smoke (optional)
Directions:
1) Place dry TVP in a skillet and cover with water and about 2 tablespoons Bragg Liquid Aminos or soy sauce. The water should completely submerge the TVP.
2) Cook over low-medium heat until the water is completely absorbed.
3) Add the oil, seasonings and more Braggs, if desired. Fry over low-medium heat until the chunks are firm and the mixture resembles ground beef. Stir occasionally to make sure that it cooks evenly and does not stick.
Please note that these measurements are approximate, feel free to adjust as you see fit. The same method should work for any amount of TVP, just keep in mind that it will double/triple in size once the water is added.
Source of recipe: My husband has been making this TVP ground beef for years. We often use it as the basis for meaty pasta sauce but it is versatile and can be used anywhere you'd traditionally use ground beef.
Makes: Approximately 2 cups ground beef, Preparation time: 5 minutes, Cooking time: 30-45 minutes
Ingredients (use vegan versions):
1/2 cup TVP
2 to 3 cups water
3 to 4 tablespoons Bragg Liquid Aminos or soy sauce
1/2 teaspoon oregano
1/2 teaspoon cumin
2 to 3 tablespoons oil
salt, to taste
pepper, to taste
a couple shakes of liquid smoke (optional)
Directions:
1) Place dry TVP in a skillet and cover with water and about 2 tablespoons Bragg Liquid Aminos or soy sauce. The water should completely submerge the TVP.
2) Cook over low-medium heat until the water is completely absorbed.
3) Add the oil, seasonings and more Braggs, if desired. Fry over low-medium heat until the chunks are firm and the mixture resembles ground beef. Stir occasionally to make sure that it cooks evenly and does not stick.
Please note that these measurements are approximate, feel free to adjust as you see fit. The same method should work for any amount of TVP, just keep in mind that it will double/triple in size once the water is added.
Source of recipe: My husband has been making this TVP ground beef for years. We often use it as the basis for meaty pasta sauce but it is versatile and can be used anywhere you'd traditionally use ground beef.
Makes: Approximately 2 cups ground beef, Preparation time: 5 minutes, Cooking time: 30-45 minutes
Cream of "Fauxtato" Soup
1 (16 oz) package frozen cauliflower
1 can (or 2 cups) chicken broth
1/2 cup chopped onion
1/2 cup chopped celery
1/3 cup chopped carrot
salt & pepper to taste
1/2 cup red. fat sour cream (or to taste)
parsley (optional)
Cook all vegetables in the broth until very tender (app. 30 minutes) at low heat. When cauliflower is very soft, transfer the vegetables to a blender. Puree to desired consistancy. (I made mine pretty thin, next time I'll leave it a little "chunky") Transfer puree back to pan & add sour cream. Stir to blend. Add parsley & serve.
1 can (or 2 cups) chicken broth
1/2 cup chopped onion
1/2 cup chopped celery
1/3 cup chopped carrot
salt & pepper to taste
1/2 cup red. fat sour cream (or to taste)
parsley (optional)
Cook all vegetables in the broth until very tender (app. 30 minutes) at low heat. When cauliflower is very soft, transfer the vegetables to a blender. Puree to desired consistancy. (I made mine pretty thin, next time I'll leave it a little "chunky") Transfer puree back to pan & add sour cream. Stir to blend. Add parsley & serve.
Thai Chicken Coconut Soup
12 oz. chicken breast, boneless, skinless, fat removed
1 c coconut milk
1 1/2 c chicken stock or broth, low sodium
5 slices ginger, fresh, peeled
1 c white mushrooms, quartered
1 t Thai chili paste
4 green onions, sliced, (green part reserved for garnish)
1 lemon
1 T basil, shredded
pinch white pepper
DIRECTIONS
Place the chicken breasts in a small saucepan. Cover completely with cold water and place over moderate heat. Bring water to 180 degrees, just before the water starts to bubble. Poach chicken for 15 minutes or until cooked to 165 degrees.
While chicken is poaching, place coconut milk, stock, ginger, mushrooms, and white part of green onion into a saucepan over moderate heat. Bring to a simmer. Add chili paste and simmer for 10 minutes. Once chicken is cooked and cooled slightly, cut into 1 inch cubes. Add to soup.
Finish soup with basil, pepper, and lemon juice to taste. Garnish with chopped green onion.
1 c coconut milk
1 1/2 c chicken stock or broth, low sodium
5 slices ginger, fresh, peeled
1 c white mushrooms, quartered
1 t Thai chili paste
4 green onions, sliced, (green part reserved for garnish)
1 lemon
1 T basil, shredded
pinch white pepper
DIRECTIONS
Place the chicken breasts in a small saucepan. Cover completely with cold water and place over moderate heat. Bring water to 180 degrees, just before the water starts to bubble. Poach chicken for 15 minutes or until cooked to 165 degrees.
While chicken is poaching, place coconut milk, stock, ginger, mushrooms, and white part of green onion into a saucepan over moderate heat. Bring to a simmer. Add chili paste and simmer for 10 minutes. Once chicken is cooked and cooled slightly, cut into 1 inch cubes. Add to soup.
Finish soup with basil, pepper, and lemon juice to taste. Garnish with chopped green onion.
Spicy Lentil Soup
Spicy Lentil Soup:
1 tbsp Oil
1 cup chopped onion
3/4 cup diced green pepper
3/4 cup diced red bell pepper
4 cloves, finely chopped
6 cups water
1can diced tomatoes
2 cups dried red or green lentils, rinsed and drained
2 tbsp red wine vinegar
11/2 tsp cumin
11/2 tsp salt
1 tsp paprika
1/4 tsp red pepper flakes
Heat oil in a dutch oven over medium heat. Add onions, bell peppers and garlic; cook for 2 minutes. Add remaining ingredients (water through red pepper flakes) Bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, about 25 minutes!
1 tbsp Oil
1 cup chopped onion
3/4 cup diced green pepper
3/4 cup diced red bell pepper
4 cloves, finely chopped
6 cups water
1can diced tomatoes
2 cups dried red or green lentils, rinsed and drained
2 tbsp red wine vinegar
11/2 tsp cumin
11/2 tsp salt
1 tsp paprika
1/4 tsp red pepper flakes
Heat oil in a dutch oven over medium heat. Add onions, bell peppers and garlic; cook for 2 minutes. Add remaining ingredients (water through red pepper flakes) Bring to a boil. Reduce heat and simmer, partially covered, stirring occasionally, until lentils are tender, about 25 minutes!
Chickpea Velvet Soup
CHICKPEA VELVET SOUP
1 ½ cups dry chickpeas
1 cup onion, chopped
1 clove garlic, minced
1 tbs. Safflower oil (or any allowed oil)
6 cups water (add more if needed during cooking)
2 tbs. Soy sauce (or less)
¼ cup chopped parsley
¼ cup chopped peanuts (optional)
Combine chickpeas and enough water to cover; refrigerate overnight. Drain. Cook onion and garlic in oil for 2 minutes, add chickpeas, soy sauce and 6 cups water. Bring to the boil, reduce heat, cover and simmer for about 3 hours. Pour into blender and process until smooth. Reheat and serve with parsley and peanuts.
1 ½ cups dry chickpeas
1 cup onion, chopped
1 clove garlic, minced
1 tbs. Safflower oil (or any allowed oil)
6 cups water (add more if needed during cooking)
2 tbs. Soy sauce (or less)
¼ cup chopped parsley
¼ cup chopped peanuts (optional)
Combine chickpeas and enough water to cover; refrigerate overnight. Drain. Cook onion and garlic in oil for 2 minutes, add chickpeas, soy sauce and 6 cups water. Bring to the boil, reduce heat, cover and simmer for about 3 hours. Pour into blender and process until smooth. Reheat and serve with parsley and peanuts.
Wednesday, September 16, 2009
Chicken Tikka Masala
Chicken Tikka Masala
A traditional and very popular Indian chicken dish which is bursting full of flavour and colour
INGREDIENTS
3 Chicken breasts diced small
4 Tbsp olive oil
5 cardamom pods
2 onions chopped finely
2 tsp fresh ginger finely chopped
2 tsp garlic, chopped
1 tsp cumin powder
1 tsp coriander powder
1 tsp turmeric powder
1 Tbsp chilli
1 tsp garam masala
2 tbsp tomato puree
Salt to taste
Coriander to garnish
DIRECTIONS
Put the oil into a pan over a medium heat. When hot, add the cardamom pods. Add the onions and cook while stirring, until brown. Add the spices , garlic, cumin, coriander, turmeric, garam masala and chilli and stir. Add the remaining ingredients. Add the tomato and tomato purée and stir until thoroughly combined. Pour in the water and bring to a gentle simmer, stirring constantly. Taste the sauce and season with salt.
Add the chicken cubes and mix well into the masala. Simmer for 10-12 minutes, until the chicken is cooked and tender. Garnish and serve .
A traditional and very popular Indian chicken dish which is bursting full of flavour and colour
INGREDIENTS
3 Chicken breasts diced small
4 Tbsp olive oil
5 cardamom pods
2 onions chopped finely
2 tsp fresh ginger finely chopped
2 tsp garlic, chopped
1 tsp cumin powder
1 tsp coriander powder
1 tsp turmeric powder
1 Tbsp chilli
1 tsp garam masala
2 tbsp tomato puree
Salt to taste
Coriander to garnish
DIRECTIONS
Put the oil into a pan over a medium heat. When hot, add the cardamom pods. Add the onions and cook while stirring, until brown. Add the spices , garlic, cumin, coriander, turmeric, garam masala and chilli and stir. Add the remaining ingredients. Add the tomato and tomato purée and stir until thoroughly combined. Pour in the water and bring to a gentle simmer, stirring constantly. Taste the sauce and season with salt.
Add the chicken cubes and mix well into the masala. Simmer for 10-12 minutes, until the chicken is cooked and tender. Garnish and serve .
Sunday, September 13, 2009
Turkey Barley Soup
8 cups turkey stock made from leftover turkey carcass (or could use chicken stock, but turkey stock is better)
1 T olive oil (or butter)
1 onion, diced in 3/8 inch pieces
1 cup celery, diced in 3/8 inch pieces
2 cups carrots, diced in 3/8 inch pieces
2 tsp. poultry seasoning, or more, to taste (can substitute dried thyme and sage for poultry seasoning)
black pepper to taste
4 cups diced leftover turkey
4 cups water
3/4 cup pearl barley
turkey soup base as needed (I used about 1 T Penzey's Turkey Soup Base. Can also use chicken buillon, a dash of soy sauce, or Kitchen Bouquet if you need to add flavor)
In very large frying pan, heat olive oil, add onion and saute 2 minutes. Add carrots, celery, poultry seasoning, and pepper and saute about 5 minutes more.
While vegetables are cooking, bring turkey stock to a boil in large soup pot. Add vegetables and turkey, lower heat, and simmer 20 minutes.
Add water, bring soup back to simmer, then add barley and simmer until barley is soft, at least 30 minutes, and maybe longer, depending on how old the barley is.
When barley is cooked, taste soup for seasoning, add additional turkey soup base and salt or pepper if needed. Simmer 10 minutes more if more soup base is added. Serve hot.
1 T olive oil (or butter)
1 onion, diced in 3/8 inch pieces
1 cup celery, diced in 3/8 inch pieces
2 cups carrots, diced in 3/8 inch pieces
2 tsp. poultry seasoning, or more, to taste (can substitute dried thyme and sage for poultry seasoning)
black pepper to taste
4 cups diced leftover turkey
4 cups water
3/4 cup pearl barley
turkey soup base as needed (I used about 1 T Penzey's Turkey Soup Base. Can also use chicken buillon, a dash of soy sauce, or Kitchen Bouquet if you need to add flavor)
In very large frying pan, heat olive oil, add onion and saute 2 minutes. Add carrots, celery, poultry seasoning, and pepper and saute about 5 minutes more.
While vegetables are cooking, bring turkey stock to a boil in large soup pot. Add vegetables and turkey, lower heat, and simmer 20 minutes.
Add water, bring soup back to simmer, then add barley and simmer until barley is soft, at least 30 minutes, and maybe longer, depending on how old the barley is.
When barley is cooked, taste soup for seasoning, add additional turkey soup base and salt or pepper if needed. Simmer 10 minutes more if more soup base is added. Serve hot.
Wednesday, September 9, 2009
Flourless Peanut Butter Cookies
Flour less Peanut Butter Cookies
1 cup peanut butter
1 egg
1/2 cup brown sugar (or 1/4 cup brown sugar Splenda)
1/4 cup sugar
1/2 tsp vanilla
1/2 tsp baking soda
Mix all ingredients well and drop by tablespoonfuls onto a cookie sheet lined with parchment paper. Flatten with a fork or the bottom of a drinking glass. Bake at 175 C (350 F) for 11 minutes. Remove from the oven and allow to cool for a few minutes on the cookie sheet. Enjoy with a tall glass of VERY COLD milk!
1 cup peanut butter
1 egg
1/2 cup brown sugar (or 1/4 cup brown sugar Splenda)
1/4 cup sugar
1/2 tsp vanilla
1/2 tsp baking soda
Mix all ingredients well and drop by tablespoonfuls onto a cookie sheet lined with parchment paper. Flatten with a fork or the bottom of a drinking glass. Bake at 175 C (350 F) for 11 minutes. Remove from the oven and allow to cool for a few minutes on the cookie sheet. Enjoy with a tall glass of VERY COLD milk!
Monday, September 7, 2009
Thai PB2 Chicken
Easy Slow Cooker Thai PB2 Chicken
Ingredients
•2 lbs Skinless, Boneless, Chicken Breast
•3/4 cup Salsa
•1/4 cup PB2
•1 tsp Ginger (if fresh, minced)
•2 Tbsp Soy Souce
•2 tsp Lime Juice
•2 tsp Cornstartch (Optional)
•2 tsp Minced Garlic (Optional)
•To taste Salt & Pepper
Instructions Combine all this in a crockpot and cook on low for 6 - 8 hours.
Ingredients
•2 lbs Skinless, Boneless, Chicken Breast
•3/4 cup Salsa
•1/4 cup PB2
•1 tsp Ginger (if fresh, minced)
•2 Tbsp Soy Souce
•2 tsp Lime Juice
•2 tsp Cornstartch (Optional)
•2 tsp Minced Garlic (Optional)
•To taste Salt & Pepper
Instructions Combine all this in a crockpot and cook on low for 6 - 8 hours.
Saturday, September 5, 2009
Asian Ginger Soup
4 cups homemade chicken stock (canned low-sodium chicken broth would work too)
3-4 thick slices fresh ginger root
1 cup sliced mushrooms (any type, but I used mild white mushrooms which seem more soothing for the tummy)
1 cup spinach leaves, sliced into thin ribbons
1 green onion, very thinly sliced
In medium saucepan, bring chicken stock to a low simmer. Add ginger slices and let simmer at least 15 minutes or longer. (Taste to see if you have as much ginger flavor as you'd like.) If you'd like a clear soup, use a yogurt strainer or coffee filter to strain the ginger-infused chicken stock, then rinse pan and put strained stock back into pan. Add a small amount of water if the stock has reduced very much.
While ginger simmers in stock, wash and slice mushrooms and thinly slice spinach leaves. Clean green onion and slice into very thin slices. Bring infused stock back to a low simmer, then add mushrooms and simmer 1 minute. Add sliced spinach and simmer one minute more. Turn off heat and add green onions, then serve soup hot, with chopsticks to eat the veggies after you drink the broth.
3-4 thick slices fresh ginger root
1 cup sliced mushrooms (any type, but I used mild white mushrooms which seem more soothing for the tummy)
1 cup spinach leaves, sliced into thin ribbons
1 green onion, very thinly sliced
In medium saucepan, bring chicken stock to a low simmer. Add ginger slices and let simmer at least 15 minutes or longer. (Taste to see if you have as much ginger flavor as you'd like.) If you'd like a clear soup, use a yogurt strainer or coffee filter to strain the ginger-infused chicken stock, then rinse pan and put strained stock back into pan. Add a small amount of water if the stock has reduced very much.
While ginger simmers in stock, wash and slice mushrooms and thinly slice spinach leaves. Clean green onion and slice into very thin slices. Bring infused stock back to a low simmer, then add mushrooms and simmer 1 minute. Add sliced spinach and simmer one minute more. Turn off heat and add green onions, then serve soup hot, with chopsticks to eat the veggies after you drink the broth.
Wednesday, September 2, 2009
Palak Dal - South Indian Style
1 cup masoor dal, picked over and rinsed
1 cup split unskinned moong dal, picked over and rinsed
water as needed
big pinch of asafoetida
1 teaspoon turmeric
2 teaspoons grated fresh ginger root
3 tablespoons ghee, canola oil, coconut oil or butter
2 cups thinly sliced onions
1 teaspoon salt
5 cloves garlic, peeled and thinly sliced
1 fresh hot chili–whatever kind you like, thinly sliced
1 1/2 teaspoons cumin seeds
2 teaspoons mustard seeds
10 whole curry leaves, fresh or frozen
dried chili flakes to taste–optional
8 ounces fresh spinach leaves, rinsed and dried, large veins and stems removed
1/2 teaspoon tamarind concentrate or 1 tablespoon lemon juice
salt as needed to taste
Put both dals in a large saucepan with enough water to cover by 1″. Add asafoetida, turmeric, and ginger root, and bring to a simmer over medium heat. Cook, stirring and adding water as needed until lentils are soft. The masoor dal will break down to a puree, while the moong dal will just soften.
When the lentils are cooked, remove them from heat and cover to keep warm.
While lentils cook, melt ghee or heat oil in a wide, heavy-bottomed skillet. Add onions and sprinkle with salt, and cook, stirring, until they are a dark golden color. Add the garlic, and fresh chili, and cook until the garlic just begins to take on a bit of color. Add the cumin, mustard seeds, curry leaves and the chili flakes if you are using them and cook, stirring constantly until the onions are a dark, reddish brown, the garlic is deep gold, the fresh chili is browned on the edges and the mustard seeds pop like popcorn.
Add spinach to the pan, and cook, stirring until it wilts. At this point, uncover the lentils, and pour the entire contents of the skillet into the saucepan and stir it all together well. Add the tamarind or lemon juice and taste for salt, adding more if necessary.
This is enough to serve four people with rice and a raita or another vegetable dish for a good springtime vegetarian meal.
1 cup split unskinned moong dal, picked over and rinsed
water as needed
big pinch of asafoetida
1 teaspoon turmeric
2 teaspoons grated fresh ginger root
3 tablespoons ghee, canola oil, coconut oil or butter
2 cups thinly sliced onions
1 teaspoon salt
5 cloves garlic, peeled and thinly sliced
1 fresh hot chili–whatever kind you like, thinly sliced
1 1/2 teaspoons cumin seeds
2 teaspoons mustard seeds
10 whole curry leaves, fresh or frozen
dried chili flakes to taste–optional
8 ounces fresh spinach leaves, rinsed and dried, large veins and stems removed
1/2 teaspoon tamarind concentrate or 1 tablespoon lemon juice
salt as needed to taste
Put both dals in a large saucepan with enough water to cover by 1″. Add asafoetida, turmeric, and ginger root, and bring to a simmer over medium heat. Cook, stirring and adding water as needed until lentils are soft. The masoor dal will break down to a puree, while the moong dal will just soften.
When the lentils are cooked, remove them from heat and cover to keep warm.
While lentils cook, melt ghee or heat oil in a wide, heavy-bottomed skillet. Add onions and sprinkle with salt, and cook, stirring, until they are a dark golden color. Add the garlic, and fresh chili, and cook until the garlic just begins to take on a bit of color. Add the cumin, mustard seeds, curry leaves and the chili flakes if you are using them and cook, stirring constantly until the onions are a dark, reddish brown, the garlic is deep gold, the fresh chili is browned on the edges and the mustard seeds pop like popcorn.
Add spinach to the pan, and cook, stirring until it wilts. At this point, uncover the lentils, and pour the entire contents of the skillet into the saucepan and stir it all together well. Add the tamarind or lemon juice and taste for salt, adding more if necessary.
This is enough to serve four people with rice and a raita or another vegetable dish for a good springtime vegetarian meal.
Kale and Fresh Tomato Dal
1 1/2 cups masoor dal, picked over, rinsed and drained
1/4 teaspoon asafoetida or hing
1 teaspoon grated fresh ginger
1 1/2 teaspoons ground turmeric
water to cover lentils by 1 1/2 inches
3 tablespoons ghee, canola oil or butter
2 cups thinly sliced red or yellow onions (red onions look prettier in this dish)
1 teaspoon salt
2 large cloves garlic, peeled and thinly sliced
1 tablespoon Aleppo pepper flakes or thin fresh chili slices to taste
1 tablespoon brown mustard seeds
1 1/2 tablespoons cumin seeds
2 cups thinly sliced lacinato kale leaves
5 small fresh vine ripened tomatoes, cored and cut into six wedges each (about 1 pound)
salt to taste
Method:
Put lentils, asafoetida, ginger, and turmeric in a pot. Add water to cover the lentils by about 1 1/2 inches. Bring to a boil, stir and turn down heat to a simmer, and cook, stirring as needed, until the lentils are tender. Add water as needed to cook them into a medium thick puree.
When lentils are cooked, cover the pot and remove from heat.
When lentils are about halfway cooked–after about ten to fifteen minutes simmering time–heat ghee or canola oil in a heavy frying pan. Add the onions, sprinkle evenly with the salt and cook, stirring, until the onions are a deep golden brown. Add the garlic, the chili flakes or slices and the mustard and cumin seeds, and cook, stirring, until the onions are deep reddish brown, the garlic is golden with browned edges, the cumin is toasted and the mustard seeds have popped. Add the kale leaves, and continue cooking for another couple of minutes, or until the leaves have deepened in color and wilted, with slight browning on the edges.
Open the lentil pot and scrape in the tarka, then toss in the tomatoes and stir everything in together. Taste for salt, and correct seasoning as needed, then clap the lid on the dal to trap in all of the delicious spicy aromas, and keep warm until serving it with rice, chutney and raita.
1/4 teaspoon asafoetida or hing
1 teaspoon grated fresh ginger
1 1/2 teaspoons ground turmeric
water to cover lentils by 1 1/2 inches
3 tablespoons ghee, canola oil or butter
2 cups thinly sliced red or yellow onions (red onions look prettier in this dish)
1 teaspoon salt
2 large cloves garlic, peeled and thinly sliced
1 tablespoon Aleppo pepper flakes or thin fresh chili slices to taste
1 tablespoon brown mustard seeds
1 1/2 tablespoons cumin seeds
2 cups thinly sliced lacinato kale leaves
5 small fresh vine ripened tomatoes, cored and cut into six wedges each (about 1 pound)
salt to taste
Method:
Put lentils, asafoetida, ginger, and turmeric in a pot. Add water to cover the lentils by about 1 1/2 inches. Bring to a boil, stir and turn down heat to a simmer, and cook, stirring as needed, until the lentils are tender. Add water as needed to cook them into a medium thick puree.
When lentils are cooked, cover the pot and remove from heat.
When lentils are about halfway cooked–after about ten to fifteen minutes simmering time–heat ghee or canola oil in a heavy frying pan. Add the onions, sprinkle evenly with the salt and cook, stirring, until the onions are a deep golden brown. Add the garlic, the chili flakes or slices and the mustard and cumin seeds, and cook, stirring, until the onions are deep reddish brown, the garlic is golden with browned edges, the cumin is toasted and the mustard seeds have popped. Add the kale leaves, and continue cooking for another couple of minutes, or until the leaves have deepened in color and wilted, with slight browning on the edges.
Open the lentil pot and scrape in the tarka, then toss in the tomatoes and stir everything in together. Taste for salt, and correct seasoning as needed, then clap the lid on the dal to trap in all of the delicious spicy aromas, and keep warm until serving it with rice, chutney and raita.
Sunday, August 30, 2009
Mujadara
¼ cup olive oil
2 medium yellow onions (about 1 ½ lb.), finely chopped
1 cup brown or green lentils, picked over for stones and other debris
½ cup basmati rice
Water
1 tsp. salt, plus more for serving
In a large (12-inch) sauté pan or skillet or a Dutch oven, warm the olive oil over medium heat. Add the onions and cook, stirring occasionally, until they are deeply caramelized, a rich shade of amber. If they’re burnt and blackened in spots, even better. This is a fairly slow process.
While the onions are cooking, place the lentils in a medium saucepan, add water to cover by an inch, and bring to a boil over medium-high heat. Reduce to a simmer and cook, undisturbed, for 20 minutes. Drain the lentils, and set them aside.
When the onions are ready, stir in the rice. Then add the cooked lentils, along with 2 cups of water and the salt. Stir to mix well, and bring the pan to a boil. Reduce the heat to keep the pan at a slow simmer, cover, and cook. Depending on the size and shape of your pan, this last stage – cooking the onions, rice, and lentils together – could take from 20 to 40 minutes. Basically, the dish is done when the rice is done. After about 20 minutes, remove the lid, and give the pot a gentle stir. If there is still some liquid visible, replace the lid and keep cooking until it is fully absorbed. On the other hand, if there is no obvious liquid, take a taste. If the rice is tender, the mujadara is ready. If the rice is not yet ready, add another splash of water, replace the lid, and cook until the liquid is absorbed and the rice is cooked. The mujadara is ready to eat when the rice is tender and there is no liquid left in the pan.
Serve, with additional salt, if needed.
2 medium yellow onions (about 1 ½ lb.), finely chopped
1 cup brown or green lentils, picked over for stones and other debris
½ cup basmati rice
Water
1 tsp. salt, plus more for serving
In a large (12-inch) sauté pan or skillet or a Dutch oven, warm the olive oil over medium heat. Add the onions and cook, stirring occasionally, until they are deeply caramelized, a rich shade of amber. If they’re burnt and blackened in spots, even better. This is a fairly slow process.
While the onions are cooking, place the lentils in a medium saucepan, add water to cover by an inch, and bring to a boil over medium-high heat. Reduce to a simmer and cook, undisturbed, for 20 minutes. Drain the lentils, and set them aside.
When the onions are ready, stir in the rice. Then add the cooked lentils, along with 2 cups of water and the salt. Stir to mix well, and bring the pan to a boil. Reduce the heat to keep the pan at a slow simmer, cover, and cook. Depending on the size and shape of your pan, this last stage – cooking the onions, rice, and lentils together – could take from 20 to 40 minutes. Basically, the dish is done when the rice is done. After about 20 minutes, remove the lid, and give the pot a gentle stir. If there is still some liquid visible, replace the lid and keep cooking until it is fully absorbed. On the other hand, if there is no obvious liquid, take a taste. If the rice is tender, the mujadara is ready. If the rice is not yet ready, add another splash of water, replace the lid, and cook until the liquid is absorbed and the rice is cooked. The mujadara is ready to eat when the rice is tender and there is no liquid left in the pan.
Serve, with additional salt, if needed.
Sunday, August 23, 2009
Parmesan Rice Cakes
•3 cups cooked rice
•1 cup bread crumbs
•3 eggs
•About a 1/2 cup Parmesan cheese, grated
•1/4 cup onion, finely minced
•salt and pepper
•oil for pan
1.Place rice, bread crumbs, eggs, cheese, onion, salt and pepper in a bowl and mix well.
2.Heat oil on a nonstick griddle or in a pan over medium-high heat.
3.Using a 1/4 cup measure, place a dollop of rice mixture on the griddle/pan, then use the back of the cup to flatten into a patty. Repeat with remaining rice mixture.
4.Cook the first side until golden brown, about 3-5 minutes, then flip and cook the other side until brown.
5.Serve immediately.
•1 cup bread crumbs
•3 eggs
•About a 1/2 cup Parmesan cheese, grated
•1/4 cup onion, finely minced
•salt and pepper
•oil for pan
1.Place rice, bread crumbs, eggs, cheese, onion, salt and pepper in a bowl and mix well.
2.Heat oil on a nonstick griddle or in a pan over medium-high heat.
3.Using a 1/4 cup measure, place a dollop of rice mixture on the griddle/pan, then use the back of the cup to flatten into a patty. Repeat with remaining rice mixture.
4.Cook the first side until golden brown, about 3-5 minutes, then flip and cook the other side until brown.
5.Serve immediately.
Saturday, August 22, 2009
Creamy Herb Chicken
1 tablespoon canola oil
4 skinless boneless chicken breasts
For the sauce:
1 medium yellow onion, chopped (about 1 cup)
3 cloves garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1/2 cup chicken broth
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
1 cup low-fat plain yogurt
Directions
In a large skillet, heat oil over medium heat. Add chicken; cook, turning once, until no longer pink, about 6 minutes.
Remove chicken and place on a plate; cover with foil and keep warm.
For the sauce, add onion to skillet and cook, stirring frequently, until softened, about 3 minutes. Stir in garlic, cumin, and pepper. Cook for 1 minute.
Add broth, parsley, and chives to skillet; cook, stirring, until broth is reduced slightly, about 3 minutes.
Return chicken to skillet and cook until heated through, about 3 minutes. Using a slotted spatula, place chicken on individual serving plates.
Reduce heat to low. Whisk yogurt into skillet; cook, whisking constantly until sauce is heated through, about 30 seconds. Spoon yogurt sauce over chicken.
Serves 4
4 skinless boneless chicken breasts
For the sauce:
1 medium yellow onion, chopped (about 1 cup)
3 cloves garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1/2 cup chicken broth
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
1 cup low-fat plain yogurt
Directions
In a large skillet, heat oil over medium heat. Add chicken; cook, turning once, until no longer pink, about 6 minutes.
Remove chicken and place on a plate; cover with foil and keep warm.
For the sauce, add onion to skillet and cook, stirring frequently, until softened, about 3 minutes. Stir in garlic, cumin, and pepper. Cook for 1 minute.
Add broth, parsley, and chives to skillet; cook, stirring, until broth is reduced slightly, about 3 minutes.
Return chicken to skillet and cook until heated through, about 3 minutes. Using a slotted spatula, place chicken on individual serving plates.
Reduce heat to low. Whisk yogurt into skillet; cook, whisking constantly until sauce is heated through, about 30 seconds. Spoon yogurt sauce over chicken.
Serves 4
Lentils and Brown Rice
6 3/4 oz dry lentils, about 1 cup, rinsed
1/2 cup uncooked brown rice
2 cup carrots, shredded
3 cup water
1 packet onion soup mix, reduced-sodium preferred
1 tsp dried basil
1 tsp garlic powder
1 tsp olive oil
Directions
Rinse lentils. Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Makes 4 cups.
1/2 cup uncooked brown rice
2 cup carrots, shredded
3 cup water
1 packet onion soup mix, reduced-sodium preferred
1 tsp dried basil
1 tsp garlic powder
1 tsp olive oil
Directions
Rinse lentils. Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Makes 4 cups.
Island Style Rice and Beans
2 teaspoons of olive oil
1 small yellow onion, chopped
1 small green bell pepper, chopped
2 cloves garlic, minced
1 cup brown rice
1 teaspoon ground cumin
2 cups cooked black beans or 1 can (15 ounces) black beans, rinsed and drained
1 can (16 ounces) whole tomatoes, undrained
3/4 cup water
1/4 teaspoon hot pepper sauce
Directions
Preheat oven to 350 F. In a large skillet, heat oil over medium heat. Add onion, bell pepper, and garlic; saut� until golden, about 10 minutes. Add rice and cumin; cook stirring for 1 minute. Stir in beans, tomatoes with liquid, water, and hot pepper sauce; break up the tomatoes with a spoon. Increase the heat to high and bring to a boil.
Transfer rice mixture to a large baking dish. Cover and bake until liquid is absorbed and rice is tender, about 25 minutes.
Remove dish from oven. Place in a serving dish.
1 small yellow onion, chopped
1 small green bell pepper, chopped
2 cloves garlic, minced
1 cup brown rice
1 teaspoon ground cumin
2 cups cooked black beans or 1 can (15 ounces) black beans, rinsed and drained
1 can (16 ounces) whole tomatoes, undrained
3/4 cup water
1/4 teaspoon hot pepper sauce
Directions
Preheat oven to 350 F. In a large skillet, heat oil over medium heat. Add onion, bell pepper, and garlic; saut� until golden, about 10 minutes. Add rice and cumin; cook stirring for 1 minute. Stir in beans, tomatoes with liquid, water, and hot pepper sauce; break up the tomatoes with a spoon. Increase the heat to high and bring to a boil.
Transfer rice mixture to a large baking dish. Cover and bake until liquid is absorbed and rice is tender, about 25 minutes.
Remove dish from oven. Place in a serving dish.
Mushroom Soup
About 1 1/2 lbs of mushrooms (any variety you like), sliced
1/2 lb of shallots, sliced
A couple of cloves of garlic, minced
2 teaspoons of mushroom powder
1 teaspoon of Mrs. Dash
A quart of boiling water
Olive oil
Heat the olive oil in a pan and sauté the garlic and shallots on low heat until they are caramelised. This takes about 20 minutes.
Heat a wok and add some olive oil. Add the sliced mushrooms and sauté them.
Mix the shallots with the mushrooms and cook together. Add the mushroom powder and Mrs. Dash and mix evenly into the mixture.
Add the boiling water and cook the soup for about 15 minutes. The soup is quite thin so if you like to thicken it a bit, I suggest adding a couple of tablespoons of ground almonds. Garnish with chopped parsley or cilantro or low fat yoghurt.
1/2 lb of shallots, sliced
A couple of cloves of garlic, minced
2 teaspoons of mushroom powder
1 teaspoon of Mrs. Dash
A quart of boiling water
Olive oil
Heat the olive oil in a pan and sauté the garlic and shallots on low heat until they are caramelised. This takes about 20 minutes.
Heat a wok and add some olive oil. Add the sliced mushrooms and sauté them.
Mix the shallots with the mushrooms and cook together. Add the mushroom powder and Mrs. Dash and mix evenly into the mixture.
Add the boiling water and cook the soup for about 15 minutes. The soup is quite thin so if you like to thicken it a bit, I suggest adding a couple of tablespoons of ground almonds. Garnish with chopped parsley or cilantro or low fat yoghurt.
Spicy Grilled Chicken
1 tablespoon coarsely crushed black peppercorns
1 tablespoon bright red sweet paprika
1 teaspoon ground turmeric
1/2 teaspoon ground cayenne, or to taste
1/2 tablespoon garam masala
2 teaspoons cumin seeds, ground
1 teaspoon ajwain seeds or dried thyme
1 1/4 teaspoons salt
2 cloves garlic, peeled and either finely minced or mashed into a paste
1 tablespoon canola or peanut oil
2 tablespoons fresh lemon juice
3 tablespoons plain yogurt
2 1/2 pounds boneless skinless chicken breasts and thighs
roughly chopped fresh cilantro or mint
Method:
Mix together the spices and salt, then add the garlic, oil, lemon juice, and yogurt and then rub the resulting paste all over the chicken. Allow the chicken to sit for ten to fifteen minutes, then grill or broil on high heat for about ten or fifteen minutes, or until the chicken flesh is firm and the juice that comes out from it runs clear instead of pink.
Garnish with cilantro or mint and serve immediately.
1 tablespoon bright red sweet paprika
1 teaspoon ground turmeric
1/2 teaspoon ground cayenne, or to taste
1/2 tablespoon garam masala
2 teaspoons cumin seeds, ground
1 teaspoon ajwain seeds or dried thyme
1 1/4 teaspoons salt
2 cloves garlic, peeled and either finely minced or mashed into a paste
1 tablespoon canola or peanut oil
2 tablespoons fresh lemon juice
3 tablespoons plain yogurt
2 1/2 pounds boneless skinless chicken breasts and thighs
roughly chopped fresh cilantro or mint
Method:
Mix together the spices and salt, then add the garlic, oil, lemon juice, and yogurt and then rub the resulting paste all over the chicken. Allow the chicken to sit for ten to fifteen minutes, then grill or broil on high heat for about ten or fifteen minutes, or until the chicken flesh is firm and the juice that comes out from it runs clear instead of pink.
Garnish with cilantro or mint and serve immediately.
Sauteed Curly Kale with Mustard
1 bag of curly kale leaves
1 medium onion, chopped
1 clove of garlic, minced
2 Tbsp olive oil
salt & pepper to taste
2 Tbsp wholegrain mustard
Method
Wash the kale leaves carefully - dirt, grit and even little critters may be hiding in those curly folds! Slice the leaves into slices approximately 2.5cm wide.
In a large frying pan or wok, heat the olive oil. Add the onion and garlic and sautee over medium heat until translucent but not browned. Add the kale and sautee until just wilted but not overcooked - the stems should retain some crispness. Add salt and pepper to taste, remove from heat and stir in the mustard.
1 medium onion, chopped
1 clove of garlic, minced
2 Tbsp olive oil
salt & pepper to taste
2 Tbsp wholegrain mustard
Method
Wash the kale leaves carefully - dirt, grit and even little critters may be hiding in those curly folds! Slice the leaves into slices approximately 2.5cm wide.
In a large frying pan or wok, heat the olive oil. Add the onion and garlic and sautee over medium heat until translucent but not browned. Add the kale and sautee until just wilted but not overcooked - the stems should retain some crispness. Add salt and pepper to taste, remove from heat and stir in the mustard.
Thursday, August 20, 2009
Mediterranean Broccoli and Tomatoes
12 ounce(s) broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
1 cup(s) grape tomatoes
1 tablespoon(s) extra-virgin olive oil
2 clove(s) garlic, minced
1/4 teaspoon(s) salt
1/2 teaspoon(s) freshly grated lemon zest
1 tablespoon(s) lemon juice
10 pitted black olives, sliced
1 teaspoon(s) dried oregano
2 teaspoon(s) capers, rinsed (optional)
--------------------------------------------------------------------------------
Directions
Preheat oven to 450°F.
Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.
1 cup(s) grape tomatoes
1 tablespoon(s) extra-virgin olive oil
2 clove(s) garlic, minced
1/4 teaspoon(s) salt
1/2 teaspoon(s) freshly grated lemon zest
1 tablespoon(s) lemon juice
10 pitted black olives, sliced
1 teaspoon(s) dried oregano
2 teaspoon(s) capers, rinsed (optional)
--------------------------------------------------------------------------------
Directions
Preheat oven to 450°F.
Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.
Sunday, August 16, 2009
Moroccan Lentil and Chickpea Soup
2 tablespoons light olive oil
1 large onion, finely chopped
3 large celery stalks, diced
2 cloves garlic, minced
3/4 cup dried lentils, rinsed and sorted
1 teaspoon turmeric
1 teaspoon cumin
1/2 teaspoon grated fresh ginger, or 1/4 teaspoon dried
1/2 teaspoon cinnamon
2 cups diced ripe tomatoes (or one 16-ounce can diced tomatoes)
One 16-ounce can chickpeas, drained and rinsed
Juice of 1/2 lemon (slice the remainder thinly for an optional garnish)
1/4 cup chopped fresh parsley or cilantro, or more to taste
Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onions and saute over medium heat until translucent, about 5 minutes. Add the celery and garlic and saute until the onions are golden, about 5 to 7 minutes.
Add the lentils, spices, and 6 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the lentils are just tender, about 30 to 35 minutes.
Stir in the tomatoes and chickpeas. Adjust the consistency with more water if needed, and adjust the spices to taste. Simmer for 10 to 15 minutes longer over very low heat.
Stir in the lemon juice and cilantro, and season with salt and pepper. Serve hot or just warm, garnishing each serving with one or two thin lemon slices if desired.
1 large onion, finely chopped
3 large celery stalks, diced
2 cloves garlic, minced
3/4 cup dried lentils, rinsed and sorted
1 teaspoon turmeric
1 teaspoon cumin
1/2 teaspoon grated fresh ginger, or 1/4 teaspoon dried
1/2 teaspoon cinnamon
2 cups diced ripe tomatoes (or one 16-ounce can diced tomatoes)
One 16-ounce can chickpeas, drained and rinsed
Juice of 1/2 lemon (slice the remainder thinly for an optional garnish)
1/4 cup chopped fresh parsley or cilantro, or more to taste
Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onions and saute over medium heat until translucent, about 5 minutes. Add the celery and garlic and saute until the onions are golden, about 5 to 7 minutes.
Add the lentils, spices, and 6 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the lentils are just tender, about 30 to 35 minutes.
Stir in the tomatoes and chickpeas. Adjust the consistency with more water if needed, and adjust the spices to taste. Simmer for 10 to 15 minutes longer over very low heat.
Stir in the lemon juice and cilantro, and season with salt and pepper. Serve hot or just warm, garnishing each serving with one or two thin lemon slices if desired.
Indian Cauliflower
1/2 head cauliflower, cut into florets (about bite-sized)
1 T. oil (olive or canola)
1 T. garam masala
---
GARAM MASALA
Version 1:
4 1" cinnamon sticks
3 cloves
3 black peppercorns
2 black cardamom pods, husks removed
2 tsp black cumin seeds
Version 2:
25 cardamom pods, seeds only
1/2 cup whole black peppercorns
1/3 cup whole cumin seeds
1/4 cup whole coriander seeds
3 cinnamon sticks, each about 3" long
4-6 whole cloves
Preheat oven to 400. Cut up cauliflower. Mix in oil and spice mix. Bake on a cookie sheet 30 minutes, stirring every 10-15 minutes.
METHOD FOR GARAM MASALA
Grind together in a coffee or spice grinder until fine. Keep in a tightly sealed container away from light or heat. It should keep for several months.
1 T. oil (olive or canola)
1 T. garam masala
---
GARAM MASALA
Version 1:
4 1" cinnamon sticks
3 cloves
3 black peppercorns
2 black cardamom pods, husks removed
2 tsp black cumin seeds
Version 2:
25 cardamom pods, seeds only
1/2 cup whole black peppercorns
1/3 cup whole cumin seeds
1/4 cup whole coriander seeds
3 cinnamon sticks, each about 3" long
4-6 whole cloves
Preheat oven to 400. Cut up cauliflower. Mix in oil and spice mix. Bake on a cookie sheet 30 minutes, stirring every 10-15 minutes.
METHOD FOR GARAM MASALA
Grind together in a coffee or spice grinder until fine. Keep in a tightly sealed container away from light or heat. It should keep for several months.
Garbanzo Loaf
1 can garbanzo beans
2 T olive oil
3 cloves garlic
1/2 cup fat free Half and Half
1 cup raw vegetables (I used spinach, broccoli and cauliflower)
3 eggs
1/2 cup shredded cheese
1/2 t salt
1 t baking powder
Puree garbanzo beans, garlic, olive oil, and Half and Half in food processor, then put in large bowl. Chop veggies in food processor and put in bowl. Mix in eggs, shredded cheese, salt and baking powder.
Pour in loaf pan, bake at 400 degrees for 35-40 minutes. Turn out on rack, cool.
Slice, spray on a little I Can’t Believe It’s Not Butter and serve.
2 T olive oil
3 cloves garlic
1/2 cup fat free Half and Half
1 cup raw vegetables (I used spinach, broccoli and cauliflower)
3 eggs
1/2 cup shredded cheese
1/2 t salt
1 t baking powder
Puree garbanzo beans, garlic, olive oil, and Half and Half in food processor, then put in large bowl. Chop veggies in food processor and put in bowl. Mix in eggs, shredded cheese, salt and baking powder.
Pour in loaf pan, bake at 400 degrees for 35-40 minutes. Turn out on rack, cool.
Slice, spray on a little I Can’t Believe It’s Not Butter and serve.
Crockpot Italian Beef
3- to 4-lb rump roast
1 (8 oz) can tomato sauce
2 1/2 c water
1 t salt
1 t pepper
1 t parsley flakes
1 t garlic powder
1 t basil
1 t oregano
dash Worcestershire sauce
dash soy sauce
1 package Italian salad dressing mix (Good Seasons)
Brown roast and place in crock pot. Combine remaining ingredients in saucepan and cook over medium-high heat until mixture comes to a full boil. Remove from heat and pour over roast in crock pot. Cook all night on low or 6 to 8 hours on high.
About 1 1/2 hours before serving, flake meat apart and continue cooking.
1 (8 oz) can tomato sauce
2 1/2 c water
1 t salt
1 t pepper
1 t parsley flakes
1 t garlic powder
1 t basil
1 t oregano
dash Worcestershire sauce
dash soy sauce
1 package Italian salad dressing mix (Good Seasons)
Brown roast and place in crock pot. Combine remaining ingredients in saucepan and cook over medium-high heat until mixture comes to a full boil. Remove from heat and pour over roast in crock pot. Cook all night on low or 6 to 8 hours on high.
About 1 1/2 hours before serving, flake meat apart and continue cooking.
Chickpea Mushroom Curry
1 medium onion
1 teaspoon chili powder
One 1/4-inch piece of ginger root, peeled and minced
4 curry leaves (optional)
2 tablespoons vegetable oil
1 teaspoon ground turmeric
1 1/2 T ground coriander
1 1/2 cups button mushrooms, halved
One 16-ounce can chickpeas, drained (also known as garbanzo beans)
1 cup peeled and chopped tomatoes
Salt to taste
Cook the onion, chili powder, ginger and curry leaves, stirring, in the oil over medium-high heat until the onion is translucent, about 5 minutes. Add the turmeric and coriander, and cook 2 minutes. Lower the heat, add the mushrooms and cook 5 minutes more. Stir in the chickpeas and tomatoes. Cover and cook over low heat until thickened, about 15 minutes. Add salt. Serve hot.
1 teaspoon chili powder
One 1/4-inch piece of ginger root, peeled and minced
4 curry leaves (optional)
2 tablespoons vegetable oil
1 teaspoon ground turmeric
1 1/2 T ground coriander
1 1/2 cups button mushrooms, halved
One 16-ounce can chickpeas, drained (also known as garbanzo beans)
1 cup peeled and chopped tomatoes
Salt to taste
Cook the onion, chili powder, ginger and curry leaves, stirring, in the oil over medium-high heat until the onion is translucent, about 5 minutes. Add the turmeric and coriander, and cook 2 minutes. Lower the heat, add the mushrooms and cook 5 minutes more. Stir in the chickpeas and tomatoes. Cover and cook over low heat until thickened, about 15 minutes. Add salt. Serve hot.
Brussels Sprouts with Tangy Sauce
1 pound brussel sprouts
1 Tablespoon dijon mustard
1 tablespoon sherry vinegar, can use balsamic
2 tablespoons Smart Balance
1. Clean brussel sprouts and make cross in base of each. Place in skillet with small amount of water and steam a few minutes until crisp-tender.
2. Meanwhile melt Smart Balance and mix with sherry vinegar and dijon mustard.
3. Remove brussel sprouts from skillet and drain when crisp-tender. Then return brussel sprouts to skillet on heat and add Smart Balance mixture. Toss to coat brussel sprouts and cook for a minute to two to heat.
1 Tablespoon dijon mustard
1 tablespoon sherry vinegar, can use balsamic
2 tablespoons Smart Balance
1. Clean brussel sprouts and make cross in base of each. Place in skillet with small amount of water and steam a few minutes until crisp-tender.
2. Meanwhile melt Smart Balance and mix with sherry vinegar and dijon mustard.
3. Remove brussel sprouts from skillet and drain when crisp-tender. Then return brussel sprouts to skillet on heat and add Smart Balance mixture. Toss to coat brussel sprouts and cook for a minute to two to heat.
Baked Onions
Whole medium onions, one per person
Balsamic vinegar
Pat of Smart Balance margarine
Sesame seeds (optional)
Clean onions. Cut from top straight down about 2/3 of the way through into 8 sections. Place into baking dish.
Sprinkle each onion with abt 1 tsp of balsamic vinegar. Put 1 pat of Smart Balance on top and sprinkle sesame seeds over that. Cover with foil.
Bake @ 350 degrees for 1 hour. Serve and enjoy.
Balsamic vinegar
Pat of Smart Balance margarine
Sesame seeds (optional)
Clean onions. Cut from top straight down about 2/3 of the way through into 8 sections. Place into baking dish.
Sprinkle each onion with abt 1 tsp of balsamic vinegar. Put 1 pat of Smart Balance on top and sprinkle sesame seeds over that. Cover with foil.
Bake @ 350 degrees for 1 hour. Serve and enjoy.
Fiesta Omelet
2 eggs
1/4 cup chopped onion (less if you like)
1/2 cup chopped bell pepper (any color or combination)
1/4 cup diced tomato
1/3 cup black beans, rinsed and drained
1/4 cup low-fat shredded sharp cheddar cheese or other type if you like
Salsa
Spray nonstick pan with cooking spray. Heat over medium low heat. Beat eggs until frothy. Pour into pan. Let cook lifting edges to allow liquid to flow under. When eggs are almost set, add onion, peppers, tomato, and beans. Cover and cook until eggs are set. Remove cover. Add cheese. Slide omelet out pan on to plate, folding omelet in half. Top with salsa, if desired.
1/4 cup chopped onion (less if you like)
1/2 cup chopped bell pepper (any color or combination)
1/4 cup diced tomato
1/3 cup black beans, rinsed and drained
1/4 cup low-fat shredded sharp cheddar cheese or other type if you like
Salsa
Spray nonstick pan with cooking spray. Heat over medium low heat. Beat eggs until frothy. Pour into pan. Let cook lifting edges to allow liquid to flow under. When eggs are almost set, add onion, peppers, tomato, and beans. Cover and cook until eggs are set. Remove cover. Add cheese. Slide omelet out pan on to plate, folding omelet in half. Top with salsa, if desired.
Saturday, August 15, 2009
Ukrainian Radish Salad
UKRAINIAN RADISH SALAD
2 c. thinly sliced radishes
2 scallions — cut into very fine
rounds
– (use both white &
green parts)
1 clove garlic — finely minced
3 T. fresh dill — finely chopped
1 T. extra virgin olive oil
1/2 t. salt (be generous)
1/4 t. cayenne
1 c. lite sour cream
1/4 t. paprika
In a bowl, toss the radishes, scallions, garlic, dill, extra virgin olive oil, salt, and cayenne. Mix well and then add the sour cream and paprika. Mix well again. Chill at least three hours before serving to let the flavors marry. The final outcome makes a nice alternative to coleslaw.
2 c. thinly sliced radishes
2 scallions — cut into very fine
rounds
– (use both white &
green parts)
1 clove garlic — finely minced
3 T. fresh dill — finely chopped
1 T. extra virgin olive oil
1/2 t. salt (be generous)
1/4 t. cayenne
1 c. lite sour cream
1/4 t. paprika
In a bowl, toss the radishes, scallions, garlic, dill, extra virgin olive oil, salt, and cayenne. Mix well and then add the sour cream and paprika. Mix well again. Chill at least three hours before serving to let the flavors marry. The final outcome makes a nice alternative to coleslaw.
South Indian Cabbage
1 tbsp peanut or canola oil (I used canola)
1 generous pinch of asafetida
1 tsp whole brown mustard seeds
1 tsp urad dal (black split lentils), chana dal (yellow lentils), or yellow split peas
5 to 6 whole fenugreek seeds
2 to 3 dried hot red chilies
10 fresh (or dried) curry leaves (fresh basil leaves work too)
1 3/4 lb green cabbage, shredded
1 tsp salt
1) Prep is key since this dish cooks up fast. Measure out all ingredients before you start cooking.
2) Heat oil over medium-high heat in large skillet or wok.
3) When the oil is hot, add the asafetida. A second later, add the mustard seeds and urad dal.
4) When the mustard seeds start to pop, add the fenugreek seeds and chilies. Cook spices until the dal turns reddish and chilies darken.
5) Add curry leaves, followed by cabbage. Stir a few times to incorporate spices into cabbage.
6) Add salt and stir, cooking for 1 minute.
7) Cover and reduce heat to low. Cook for 6–8 minutes until cabbage is wilted. Add a bit of water is necessary.
8) Remove lid. Add more salt if necessary. Stir and cook for 1–2 more minutes.
1 generous pinch of asafetida
1 tsp whole brown mustard seeds
1 tsp urad dal (black split lentils), chana dal (yellow lentils), or yellow split peas
5 to 6 whole fenugreek seeds
2 to 3 dried hot red chilies
10 fresh (or dried) curry leaves (fresh basil leaves work too)
1 3/4 lb green cabbage, shredded
1 tsp salt
1) Prep is key since this dish cooks up fast. Measure out all ingredients before you start cooking.
2) Heat oil over medium-high heat in large skillet or wok.
3) When the oil is hot, add the asafetida. A second later, add the mustard seeds and urad dal.
4) When the mustard seeds start to pop, add the fenugreek seeds and chilies. Cook spices until the dal turns reddish and chilies darken.
5) Add curry leaves, followed by cabbage. Stir a few times to incorporate spices into cabbage.
6) Add salt and stir, cooking for 1 minute.
7) Cover and reduce heat to low. Cook for 6–8 minutes until cabbage is wilted. Add a bit of water is necessary.
8) Remove lid. Add more salt if necessary. Stir and cook for 1–2 more minutes.
Chicken Bok Choi
1 pound bok choy (or 1 pound baby bok choy)
4 tablespoons canola oil
3 (about 1 pound/454 g) boneless skinless chicken breasts, cut into strips 1/2 inch/5 mm thick
3 cloves garlic, minced
1/2 inch piece of ginger, peeled and grated
2 scallions, cut into 2-inch pieces
3 tablespoons low sodium soy sauce
2 ounces (4 tablespoons/60 ml) chicken stock or broth
Preparation
1. Trim off the stem of the bok choy, separate the stalks, and rinse each clean of dirt and debris. Cut each stem into 2-inch pieces, then spit them in half or thirds lengthwise. Set aside. (If using baby bok choy, just trim the stems and rinse well.)
2. Set the cold wok on the burner, pour in 2 tablespoons of the canola oil down the side of the wok and swirl to distribute. Add the garlic and ginger and turn on the heat, cooking until the wok is hot. Keep an eye on it so the garlic and ginger don’t burn.
3. Add the sliced chicken and cook for about 2 minutes, until the meat starts turning white. Remove to a plate and cover.
4. Pour in the rest of the canola oil and the bok choy (can do it in two batches if necessary). Stir for about 2 minutes, then add the scallions and cook until the vegetables are bright green and just tender.
5. Return the chicken to the wok and add the soy sauce and chicken stock. Cook for form 1 to 2 minutes, until evenly heated.
6. Serve with steamed rice.
4 tablespoons canola oil
3 (about 1 pound/454 g) boneless skinless chicken breasts, cut into strips 1/2 inch/5 mm thick
3 cloves garlic, minced
1/2 inch piece of ginger, peeled and grated
2 scallions, cut into 2-inch pieces
3 tablespoons low sodium soy sauce
2 ounces (4 tablespoons/60 ml) chicken stock or broth
Preparation
1. Trim off the stem of the bok choy, separate the stalks, and rinse each clean of dirt and debris. Cut each stem into 2-inch pieces, then spit them in half or thirds lengthwise. Set aside. (If using baby bok choy, just trim the stems and rinse well.)
2. Set the cold wok on the burner, pour in 2 tablespoons of the canola oil down the side of the wok and swirl to distribute. Add the garlic and ginger and turn on the heat, cooking until the wok is hot. Keep an eye on it so the garlic and ginger don’t burn.
3. Add the sliced chicken and cook for about 2 minutes, until the meat starts turning white. Remove to a plate and cover.
4. Pour in the rest of the canola oil and the bok choy (can do it in two batches if necessary). Stir for about 2 minutes, then add the scallions and cook until the vegetables are bright green and just tender.
5. Return the chicken to the wok and add the soy sauce and chicken stock. Cook for form 1 to 2 minutes, until evenly heated.
6. Serve with steamed rice.
Carmelized Broccoli with Garlic
Caramelized Broccoli with Garlic
Recipe courtesy of David Gingrass, Food & Wine
3 tablespoons extra-virgin olive oil
2 heads of broccoli (1-1/4 pounds total), stems peeled and heads halved lengthwise
1/2 cup water
3 garlic cloves, thinly sliced
Pinch of crushed red pepper
Salt and freshly ground black pepper
2 tablespoons fresh lemon juice
In a large, deep skillet, heat 2 tablespoons of the olive oil. Add the broccoli, cut side down, cover and cook over moderate heat until richly browned on the bottom, about 8 minutes. Add the water, cover and cook until the broccoli is just tender and the water has evaporated, about 7 minutes. Add the remaining 1 tablespoon of olive oil along with the garlic and the crushed red pepper and cook uncovered until the garlic is golden brown, about 3 minutes. Season the broccoli with salt and black pepper, drizzle with the lemon juice and serve.
Recipe courtesy of David Gingrass, Food & Wine
3 tablespoons extra-virgin olive oil
2 heads of broccoli (1-1/4 pounds total), stems peeled and heads halved lengthwise
1/2 cup water
3 garlic cloves, thinly sliced
Pinch of crushed red pepper
Salt and freshly ground black pepper
2 tablespoons fresh lemon juice
In a large, deep skillet, heat 2 tablespoons of the olive oil. Add the broccoli, cut side down, cover and cook over moderate heat until richly browned on the bottom, about 8 minutes. Add the water, cover and cook until the broccoli is just tender and the water has evaporated, about 7 minutes. Add the remaining 1 tablespoon of olive oil along with the garlic and the crushed red pepper and cook uncovered until the garlic is golden brown, about 3 minutes. Season the broccoli with salt and black pepper, drizzle with the lemon juice and serve.
Green Bean and Chickpea Salad
Green Bean and Chick Pea Salad
Recipe from Julie Foxworthy
INGREDIENTS
About 4-5 cups of handtrimmed french green beans (haricot vert), steamed but still slightly crisp, you do NOT want mushy beans! YUCK!
1 can chick peas, rinsed and drained
1 can whole plum tomatoes, cut into quarters (minus liquid)
1/4 cup fresh grated parmesan cheese
2 tablespoons olive oil
1 tsp salt (more or less to taste)
1 tsp pepper (more or less to taste)
RECIPE INSTRUCTIONS:
•Steam green beans, until tender, but still maintaining a bit of the snap/crunch
•Once green beans are done cooking, drain and pour them into a bowl of ice water to shock and stop the cooking
•Place green beans into appropriate size serving bowl and add chickpeas, tomatoes, olive oil, parmesan cheese, salt and pepper
•Toss lightly with tongs, so everything is combined
•Adjust seasonings if necessary
•Serve with a squeeze of lemon and toasted pita points
•Enjoy!
Recipe from Julie Foxworthy
INGREDIENTS
About 4-5 cups of handtrimmed french green beans (haricot vert), steamed but still slightly crisp, you do NOT want mushy beans! YUCK!
1 can chick peas, rinsed and drained
1 can whole plum tomatoes, cut into quarters (minus liquid)
1/4 cup fresh grated parmesan cheese
2 tablespoons olive oil
1 tsp salt (more or less to taste)
1 tsp pepper (more or less to taste)
RECIPE INSTRUCTIONS:
•Steam green beans, until tender, but still maintaining a bit of the snap/crunch
•Once green beans are done cooking, drain and pour them into a bowl of ice water to shock and stop the cooking
•Place green beans into appropriate size serving bowl and add chickpeas, tomatoes, olive oil, parmesan cheese, salt and pepper
•Toss lightly with tongs, so everything is combined
•Adjust seasonings if necessary
•Serve with a squeeze of lemon and toasted pita points
•Enjoy!
Spicy Chickpea and Spinach Curry
Spicy Chickpea & Spinach Curry
2 (15 oz) cans of chickpeas, drained (or equivalent made from dried beans)
10 oz. fresh spinach leaves
1 (28-ounce) can diced tomatoes
1 Tbsp. ground coriander
1 Tbsp ground cumin
1 Tbsp. garam masala
1 teaspoon ground turmeric
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
In a large pot over medium heat, combine all ingredients and stir to combine; cover pot. Bring to a boil, then reduce to a simmer and cook for 20 minutes.
2 (15 oz) cans of chickpeas, drained (or equivalent made from dried beans)
10 oz. fresh spinach leaves
1 (28-ounce) can diced tomatoes
1 Tbsp. ground coriander
1 Tbsp ground cumin
1 Tbsp. garam masala
1 teaspoon ground turmeric
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
In a large pot over medium heat, combine all ingredients and stir to combine; cover pot. Bring to a boil, then reduce to a simmer and cook for 20 minutes.
Sunday, August 9, 2009
Avocado Ranch Spread
Ingredients
1 avocado
4 tbsps ranch dressing, reduced fat
2 dashes salt
Directions
1.Remove avocado meat from skin.
2.Mash with ranch dressing in a bowl and add salt to taste.
3.Chill for best taste.
1 avocado
4 tbsps ranch dressing, reduced fat
2 dashes salt
Directions
1.Remove avocado meat from skin.
2.Mash with ranch dressing in a bowl and add salt to taste.
3.Chill for best taste.
Roasted Green Beans with Garlic
Ingredients
1 lb green beans
2 tbsps extra virgin olive oil
2 cloves garlic
1 dash salt
1 dash pepper
Directions
1.Pre-heat oven to 450 °F (230 °C).
2.Toss green beans with olive oil on large rimmed baking sheet.
3.Roast until browned and almost tender, stirring occasionally, about 10 minutes.
4.Sprinkle beans with garlic, salt, and pepper; toss to combine.
5.Continue roasting until beans are tender, about 2 minutes longer.
6.Transfer to bowl.
1 lb green beans
2 tbsps extra virgin olive oil
2 cloves garlic
1 dash salt
1 dash pepper
Directions
1.Pre-heat oven to 450 °F (230 °C).
2.Toss green beans with olive oil on large rimmed baking sheet.
3.Roast until browned and almost tender, stirring occasionally, about 10 minutes.
4.Sprinkle beans with garlic, salt, and pepper; toss to combine.
5.Continue roasting until beans are tender, about 2 minutes longer.
6.Transfer to bowl.
Apple and Thyme Chicken
Ingredients
2 breasts, bone and skin removed chicken breasts
1 tbsp butter flavored cooking spray, reduced calorie
1 dash salt
1 dash freshly ground black pepper
1 medium granny smith apple, thinly sliced
1 tbsp chopped shallots
1 tsp leaves dried thyme
1/4 cup balsamic vinegar
Directions
1.Preheat oven to 375°F (200° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with butter-flavored cooking spray.
2.Sprinkle chicken breasts with salt and pepper. Place in a single layer in prepared dish.
3.Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves. Pour on balsamic vinegar.
4.Bake for 15-20 minutes, until chicken is opaque throughout. Cut to test.
5.Arranged cooked chicken on platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if you'd like. Serve immediately.
2 breasts, bone and skin removed chicken breasts
1 tbsp butter flavored cooking spray, reduced calorie
1 dash salt
1 dash freshly ground black pepper
1 medium granny smith apple, thinly sliced
1 tbsp chopped shallots
1 tsp leaves dried thyme
1/4 cup balsamic vinegar
Directions
1.Preheat oven to 375°F (200° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with butter-flavored cooking spray.
2.Sprinkle chicken breasts with salt and pepper. Place in a single layer in prepared dish.
3.Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves. Pour on balsamic vinegar.
4.Bake for 15-20 minutes, until chicken is opaque throughout. Cut to test.
5.Arranged cooked chicken on platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if you'd like. Serve immediately.
Tabouli
Ingredients
1/4 cup fine grained bulgur wheat
3 cups boiling water
2 medium whole tomatoes
4 tbsps chopped onion, finely minced
1 medium cucumber, chopped
2 cups parsley, finely chopped
1 1/2 oz lemon juice (3 tbsp)
1 tsp salt
1 tbsp light olive oil
Directions
1.Pour bulgur into a large heat-resistant bowl. Pour boiling water over and mix to moisten thoroughly. Soak for 45 minutes.
2.Core tomatoes and dice.
3.Put diced tomatoes in bowl and set aside for 45 minutes.
4.Line strainer or fine sieve with several layers of paper towels.
5.When bulgur has finished soaking, transfer to the prepared sieve and press to drain well. Return to the bowl.
6.Drain diced tomatoes. Add drained tomatoes, onion, cucumber, parsley, lemon juice, salt, oil to bulgur, and mix well.
7.Taste and adjust seasonings to your liking.
1/4 cup fine grained bulgur wheat
3 cups boiling water
2 medium whole tomatoes
4 tbsps chopped onion, finely minced
1 medium cucumber, chopped
2 cups parsley, finely chopped
1 1/2 oz lemon juice (3 tbsp)
1 tsp salt
1 tbsp light olive oil
Directions
1.Pour bulgur into a large heat-resistant bowl. Pour boiling water over and mix to moisten thoroughly. Soak for 45 minutes.
2.Core tomatoes and dice.
3.Put diced tomatoes in bowl and set aside for 45 minutes.
4.Line strainer or fine sieve with several layers of paper towels.
5.When bulgur has finished soaking, transfer to the prepared sieve and press to drain well. Return to the bowl.
6.Drain diced tomatoes. Add drained tomatoes, onion, cucumber, parsley, lemon juice, salt, oil to bulgur, and mix well.
7.Taste and adjust seasonings to your liking.
Mexican Cole Slaw
Ingredients
1 head large cabbage
1 cup grated carrots
1/2 cup cilantro
1 jalapeno
1/4 cup chopped onions
3 limes yield lime juice
1 tsp cayenne pepper
3 stalks green onion
Directions
1.Shred cabbage, grate carrot, chop jalapeno (deseeded), onions and cilantro.
2.Add juice of 3 limes and cayenne pepper.
3.Stir well and refrigerate. Best serve after chilled for at least a few hours.
1 head large cabbage
1 cup grated carrots
1/2 cup cilantro
1 jalapeno
1/4 cup chopped onions
3 limes yield lime juice
1 tsp cayenne pepper
3 stalks green onion
Directions
1.Shred cabbage, grate carrot, chop jalapeno (deseeded), onions and cilantro.
2.Add juice of 3 limes and cayenne pepper.
3.Stir well and refrigerate. Best serve after chilled for at least a few hours.
Dijon Broccoli Chicken
Ingredients
1/2 cup chicken broth
1 tbsp soy sauce
4 cups flowerets broccoli
1 clove garlic, minced
1 tbsp olive oil
1 lb chicken breasts, cut into thin strips
6 tsps or 1 packet dijon mustard
Directions
1.Mix chicken broth and soy sauce. Set aside.
2.Cook broccoli and garlic in hot oil over medium-high heat until crisp-tender. Remove from skillet. Cover to keep warm.
3.Add chicken to skillet. Cook and stir until cooked through.
4.Stir in broth mixture. Bring to a boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli to skillet.
5.Cook until heated through, stirring occasionally.
1/2 cup chicken broth
1 tbsp soy sauce
4 cups flowerets broccoli
1 clove garlic, minced
1 tbsp olive oil
1 lb chicken breasts, cut into thin strips
6 tsps or 1 packet dijon mustard
Directions
1.Mix chicken broth and soy sauce. Set aside.
2.Cook broccoli and garlic in hot oil over medium-high heat until crisp-tender. Remove from skillet. Cover to keep warm.
3.Add chicken to skillet. Cook and stir until cooked through.
4.Stir in broth mixture. Bring to a boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli to skillet.
5.Cook until heated through, stirring occasionally.
Spicy Sauteed Broccoli
Ingredients
3 servings organic broccoli
2 servings organic extra virgin olive oil
1 tsp organic minced garlic
1 tsp organic minced ginger
1 tsp crushed red pepper
2 servings all natural sea salt
Directions
1.Add oil to a sauté pan and heat.
2.Add ginger, garlic and crushed red pepper (if using red pepper seeds, break them up by using the heal of your hand to release the hot oils into the olive oil), and salt.
3.Sauté for only a minute or two.
4.Add broccoli and sauté until florets begin to darken or lightly brown. Serve.
3 servings organic broccoli
2 servings organic extra virgin olive oil
1 tsp organic minced garlic
1 tsp organic minced ginger
1 tsp crushed red pepper
2 servings all natural sea salt
Directions
1.Add oil to a sauté pan and heat.
2.Add ginger, garlic and crushed red pepper (if using red pepper seeds, break them up by using the heal of your hand to release the hot oils into the olive oil), and salt.
3.Sauté for only a minute or two.
4.Add broccoli and sauté until florets begin to darken or lightly brown. Serve.
Light Cucumber Salad
Light Cucumber Salad
Ingredients
3 small cucumber, sliced
1 oz sweet onions, chopped
3 sprigs dill
1 dash pepper
1 dash salt
3 tbsps rice wine vinegar
Directions
1.Chop dill, combine ingredients in bowl, and serve.
2.Note: best when cucumbers are cold, remove seeds if desired.
Ingredients
3 small cucumber, sliced
1 oz sweet onions, chopped
3 sprigs dill
1 dash pepper
1 dash salt
3 tbsps rice wine vinegar
Directions
1.Chop dill, combine ingredients in bowl, and serve.
2.Note: best when cucumbers are cold, remove seeds if desired.
Balsamic Vinegar Vegetable Blend
Ingredients
3/4 cup chopped zucchini
3/4 cup slices squash
1 cup pieces or slices mushrooms
2 small whole roma tomato
2 tsp minced garlic
1/2 tsp ground basil
1 tsp ground oregano
2 tsps balsamic vinegar
2 fl oz water
Directions
1.Cut vegetables into small bite size pieces.
2.Spray pan with cooking spray like Pam. Sauté minced garlic for 30 seconds or so.
3.Add vegetables, water and balsamic vinegar and cover pan with lid and steam for 5-10 minutes until done.
3/4 cup chopped zucchini
3/4 cup slices squash
1 cup pieces or slices mushrooms
2 small whole roma tomato
2 tsp minced garlic
1/2 tsp ground basil
1 tsp ground oregano
2 tsps balsamic vinegar
2 fl oz water
Directions
1.Cut vegetables into small bite size pieces.
2.Spray pan with cooking spray like Pam. Sauté minced garlic for 30 seconds or so.
3.Add vegetables, water and balsamic vinegar and cover pan with lid and steam for 5-10 minutes until done.
Black Bean Soup
Ingredients
1 tbsp olive oil
1/2 cup chopped onion
3 tsps minced garlic
1/4 cup chopped celery
8 cups chicken broth, low sodium
2 cups black beans, cooked and drained
1 tsp ground coriander
1/4 tsp cayenne pepper
1 tbsp balsamic vinegar
Directions
1.Cook onion, celery and garlic in olive oil over medium-high heat until soft.
2.Add chicken broth, black beans, coriander and cayenne pepper. Simmer uncovered, about 10 minutes.
3.Stir in balsamic vinegar.
4.Serve warm and garnish with cilantro.
Note: optional to take soup (when cooled) and transfer to blender and process to smooth consistency. Serve warmed.
1 tbsp olive oil
1/2 cup chopped onion
3 tsps minced garlic
1/4 cup chopped celery
8 cups chicken broth, low sodium
2 cups black beans, cooked and drained
1 tsp ground coriander
1/4 tsp cayenne pepper
1 tbsp balsamic vinegar
Directions
1.Cook onion, celery and garlic in olive oil over medium-high heat until soft.
2.Add chicken broth, black beans, coriander and cayenne pepper. Simmer uncovered, about 10 minutes.
3.Stir in balsamic vinegar.
4.Serve warm and garnish with cilantro.
Note: optional to take soup (when cooled) and transfer to blender and process to smooth consistency. Serve warmed.
Friday, August 7, 2009
Crown Jewel Desert - Sugar Free Jello
From the Kraft website
1 qt. (4 cups) boiling water, divided
1 pkg. (4-serving size) JELL-O Lime Flavor Sugar Free Gelatin
1 pkg. (4-serving size) JELL-O Orange Flavor Sugar Free Gelatin
2 pkg. (4-serving size each) JELL-O Strawberry Flavor Sugar Free Gelatin , divided
2 cups cold water, divided
1-1/2 cups thawed COOL WHIP LITE Whipped Topping
PREPARE lime, orange and 1 package of the strawberry gelatin separately as directed on packages, using 1 cup of the boiling water and 1/2 cup of the cold water for each flavor of gelatin. Pour each gelatin flavor into separate 8-inch square pan. Refrigerate 4 hours or until firm. Cut gelatin into 1/2-inch cubes.
STIR remaining 1 cup boiling water into remaining package of strawberry gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in remaining 1/2 cup cold water. Refrigerate about 1 hour or until slightly thickened (consistency of unbeaten egg whites). Add whipped topping; stir with wire whisk until well blended. Gently stir in gelatin cubes
POUR into 9x5-inch loaf pan sprayed with cooking spray. Refrigerate 4 hours or overnight until firm. Unmold. Store leftover gelatin in refrigerator.
1 qt. (4 cups) boiling water, divided
1 pkg. (4-serving size) JELL-O Lime Flavor Sugar Free Gelatin
1 pkg. (4-serving size) JELL-O Orange Flavor Sugar Free Gelatin
2 pkg. (4-serving size each) JELL-O Strawberry Flavor Sugar Free Gelatin , divided
2 cups cold water, divided
1-1/2 cups thawed COOL WHIP LITE Whipped Topping
PREPARE lime, orange and 1 package of the strawberry gelatin separately as directed on packages, using 1 cup of the boiling water and 1/2 cup of the cold water for each flavor of gelatin. Pour each gelatin flavor into separate 8-inch square pan. Refrigerate 4 hours or until firm. Cut gelatin into 1/2-inch cubes.
STIR remaining 1 cup boiling water into remaining package of strawberry gelatin in medium bowl at least 2 minutes until completely dissolved. Stir in remaining 1/2 cup cold water. Refrigerate about 1 hour or until slightly thickened (consistency of unbeaten egg whites). Add whipped topping; stir with wire whisk until well blended. Gently stir in gelatin cubes
POUR into 9x5-inch loaf pan sprayed with cooking spray. Refrigerate 4 hours or overnight until firm. Unmold. Store leftover gelatin in refrigerator.
Thursday, August 6, 2009
Curds and Whey
Credit for this recipe goes to www.hillbillyhousewife.com
•12 cups fresh water (3 quarts)
•6 cups instant dry milk powder
•1 to 1-1/2 cups white vinegar
•1/2 teaspoon salt
Heat the water in a very large pot over low heat. Stir in the dry milk powder as the water heats. Heat it gently so the milk won’t burn. When the milk is very hot (about 120°), stir in about a cup of vinegar. Stir the mixture up gently. Turn off the heat and allow the mixture to sit for about 10 minutes, don’t skip this part. The mixture has to sit for the milk to have a chance to curdle. Now there should be a big clump of white cheese curd in the middle of a pool of clear amber liquid. Look at it to make sure. If the liquid is still milky, then you need to add more vinegar to finish curdling the cheese. Add a couple of spoonfuls of vinegar at a time and stir gently. More of the cheese will curdle and clump up. Continue until all of the cheese is curdled, and the liquid is clear. This liquid is called whey. The white clumps are called curds. You have made curds and whey, just like Miss Muffet.
Now the cheese must be rinsed. Line a strainer or collander with cheese cloth, or a thin cloth napkin, or a clean baby diaper. Get the cloth wet with a little water. Carefully pour the big pot of curds and whey into the strainer. Let all of the whey strain off. Run a little cold water over the curds to cool them down, and to rinse out all of the whey. Squeeze the curds with your fingers to break them up, and rinse them thoroughly. Gather up the cloth around the curds. Squeeze it to remove as much of the moisture as you can. This part takes a few minutes. Be patient, and squeeze the cloth covered ball until it is quite dry.
Now, open up the cloth and transfer the cheese curds to a bowl or container. You will have between 1 and 1-1/4 pounds of cheese curds, or between 3 and 4 cups of firmly packed curd. Stir the salt into the curds.
Ricotta or Cottage Cheese: The cheese you have now will work as ricotta cheese in lasagna, or pretty much any where else. To turn it into cottage cheese, add a little evaporated milk or yogurt to “cream” it and stir to combine. You can divide the mixture in half and make some of each if you want to give them both a try.
•12 cups fresh water (3 quarts)
•6 cups instant dry milk powder
•1 to 1-1/2 cups white vinegar
•1/2 teaspoon salt
Heat the water in a very large pot over low heat. Stir in the dry milk powder as the water heats. Heat it gently so the milk won’t burn. When the milk is very hot (about 120°), stir in about a cup of vinegar. Stir the mixture up gently. Turn off the heat and allow the mixture to sit for about 10 minutes, don’t skip this part. The mixture has to sit for the milk to have a chance to curdle. Now there should be a big clump of white cheese curd in the middle of a pool of clear amber liquid. Look at it to make sure. If the liquid is still milky, then you need to add more vinegar to finish curdling the cheese. Add a couple of spoonfuls of vinegar at a time and stir gently. More of the cheese will curdle and clump up. Continue until all of the cheese is curdled, and the liquid is clear. This liquid is called whey. The white clumps are called curds. You have made curds and whey, just like Miss Muffet.
Now the cheese must be rinsed. Line a strainer or collander with cheese cloth, or a thin cloth napkin, or a clean baby diaper. Get the cloth wet with a little water. Carefully pour the big pot of curds and whey into the strainer. Let all of the whey strain off. Run a little cold water over the curds to cool them down, and to rinse out all of the whey. Squeeze the curds with your fingers to break them up, and rinse them thoroughly. Gather up the cloth around the curds. Squeeze it to remove as much of the moisture as you can. This part takes a few minutes. Be patient, and squeeze the cloth covered ball until it is quite dry.
Now, open up the cloth and transfer the cheese curds to a bowl or container. You will have between 1 and 1-1/4 pounds of cheese curds, or between 3 and 4 cups of firmly packed curd. Stir the salt into the curds.
Ricotta or Cottage Cheese: The cheese you have now will work as ricotta cheese in lasagna, or pretty much any where else. To turn it into cottage cheese, add a little evaporated milk or yogurt to “cream” it and stir to combine. You can divide the mixture in half and make some of each if you want to give them both a try.
Subscribe to:
Posts (Atom)