h1

Micaela’s Healthy Hotcakes

July 16, 2014

I am VERY proud  to be  featuring a  special  guest  blogger! This recipe is courtesy of my daughter, with her  pointers to make a filling and healthy version of pancakes. Just a few ingredients and you have a delicious and healthy breakfast,lunch or dinner!

1 medium banana

1 egg

1/3 C. oats, ground in a processor

1/4  t. baking powder

1 t. cinnamon – or to taste- Micaela uses  more

Peel banana,  put in a medium bowl and microwave for 15 seconds on high. Mash the banana very well with a fork or  whisk. making sure there are no lumps. Add one egg and beat well.

Mix the baking powder and ground oats. Combine with  the  wet ingredients and let sit for about 5 minutes.

In a hot pan, melt a scant  tablespoon of coconut oil.

Spoon the batter into  the pan into two equal pancakes. When bubbly on top, gently turn, and cook for a minute or two longer.

Top with a schmear of peanut or almond butter, and  your favorite fruit.

Processed with VSCOcam with f2 preset

<3

 

h1

All in One Salmon

May 7, 2014

A complete meal served packaged like a gift! Salmon papillote, salmon in packets.. salmon in a   pouch.. whatever you call it this is  an easy and delicious way to prepare fish and fresh summer veggies together. It’s light and flavorful, and the prep and presentation make it  a quick clean up as well. You can’t ask much more on a hot summer night, can you? Served on a bed of garlic and oil flavored cous cous , and layered high with fresh bright garden delights and seasoned well, the combinations are left to your imagination. The most important thing is to keep all things  sliced about the same and use  vegetables that need  around the same cooking time.  This can also be made in foil and cooked on the grill.

Salmon1

Approximately 2 C. cooked and seasoned cous cous, orzo or rice

4 salmon fillets, 5-6 oz. each

1 red pepper, cut in half and  sliced in 1/4 inch strips and steamed for 5 minutes

16 thin asparagus, cut in half and steamed for 5 minutes

20  grape tomatoes, sliced in half

4 t. Old Bay

4 t. dill

A shake of salt and pepper

Salmon2

4 12×16 pieces parchment, folded in half, and then folded again

Pre heat oven to 400 degrees. Open the parchment on a cookie  sheet. In the center where the creases meet, mound 1/2 C cous cous. Top with one fillet. Sprinkle with 1 t. Old Bay.

Salmon3

On top of fish, layer steamed pepper,  8 asparagus and 10 raw tomatoes halves. Drizzle a few drops of olive oil and top with 1 t. dill. Continue on with remaining fillets

Salmon4

Bring the two long ends of parchment together and fold tightly. Bring ends under fish, making a pouch. continue with  remaining fillets and veggies.

Salmon5

Bake 20 minutes. Serve in the parchment and open at the table. Savor the scent of the steam as each pouch is opened!

Salmon6

h1

Poblano,Chicken, and Sausage Casserole

April 26, 2014

Several weeks ago, someone in one of my cooking groups posted a recipe for a Chili Releno Casserole. There was no link, just a recipe. so my concoction is loosely based on her recipe, with several changes made by me (as usual, I can’t make a recipe without some alterations!) Having plans for a hamburger based meal later in the week, I decided this casserole was a good for for two lone sausage in my freezer  along with a boneless chicken breast. Black beans were added for  texture and more flavor. Are you getting the idea that this is  an extremely flexible recipe?  It can be done vegetarian using two cans of beans. Skip the sausage, and use two chicken breasts. Be conventional and use hamburger. Double the ingredients  and make a 13×9 pan to take to a Cinco De Mayo Party!  Very flavorful, not too spicy and could be enjoyed by any crowd.

Relenos1

1 large boneless chicken breast, cut in 1″ cubes

2 sausage links, any kind, cut in 1″ cubes

1 can black beans, drained

3 Poblano  peppers, cut in 1″ pieces

1 onion, small dice (not pictured- I didn’t have one)

2 cloves garlic, minced

2 eggs

1/8 C. flour

3/4 C. milk

1 T. chili powder

1 T. oregano

2 t. cumin

2 t. black pepper

2 C. and mixed  Cheddar, Monterey Jack or shredded “Mexican” cheese

Sour cream for garnish

Sprinkle of red pepper flakes (optional)

Relenos2

In a large frying pan, sauté poblanos (reserve 1/4 C. for top, and dice them smaller) and onion with sausage. Cook for 5 minutes and then add the garlic and chicken. To the pan, add 1 teaspoon of each of the seasonings (chili powder, oregano, cumin and black pepper). Toss well to distribute seasonings. I think it is  important to season the ingredients  while sautéing, adding the rest  when baking. It enhances the flavors and brings out their oils. Cook for just another 3-4 minutes.

Relenos3

Combine eggs and flour and remainder of seasonings. Whisk until no visible  lumps of flour are gone. Add milk next. I find the flour combines more smoothly when done in this order.

Relenos4

Spread your meat and peppers in the bottom of an 8×8 or 9×9 pan. Top with the drained and rinsed black beans.

Relenos5

Top with cheese and the reserved 1/4 C. of poblanos.

Relenos6

Pour egg, flour and milk mixture over all. Bake in a 350 degree oven for 45 minutes.

Relenos7

Serve with a dollop of sour cream and a dash or red pepper flakes.

Relenos8

h1

Tamed Tuna Casserole

March 10, 2014

I  know, I know…you’re turning up your nose. No one “loves” tuna casserole, in addition to the fact that it is loaded with  fat and carbs. I encourage you to try this version.. just once.. I guarantee you will put it into your menu cycle.  With Meatless Mondays, Lent, and the cost of meat soaring, now is the perfect time to try this. Using half spaghetti squash and half pasta you are cutting your carbs significantly. Because the  spaghetti squash brings a creamy texture to the dish, you can also cut down on fat from added  cheeses and milk.. No flour-y roux in this either. And if you “really” can’t stand tuna, cooked chicken is  always a viable alternative. The end result was such a hit I do not  have step by step pics,  but thought it was  worth sharing.

1/2 lb. angel hair or spaghetti, cooked and drained

1/2 roasted spaghetti squash, made into strands (directions here)

1 large can solid white albacore tuna, in water

1 C. Ricotta cheese

1/2 C. Cheddar, Monterey Jack or Mozzarella cheese

1/3 C milk (I used 2%, fat free  would work as would cream)

1/4 C. Parmesan cheese, freshly grated (any salty dry cheese will work )

1 t. Old Bay

1 t. dried dill

1 t. pepper

1 T. butter

1/4 C. bread crumbs or panko

A sprinkle  more of  Old Bay, and dill for the top

Combine ricotta, milk , Parmesan and seasonings. Prepare pasta and drain. Mix with strands of spaghetti squash.While pasta and squash  are still hot, mix in ricotta until it is evenly distributed throughout.

Add the tuna, and break the chunks up so it is also evenly distributed  throughout the pasta and squash. Pour into a 9×9 pan.

Optional: Dot with  a little butter and sprinkle bread crumbs or panko on top.

Pre heat  350 degree oven. Bake 40 minutes until brown and bubbly.

TunaCasserole

TunaCasserole2

Served with some asparagus on top, this looks like a gourmet dish!

TunaCasserole3

h1

Slightly Sweet and Spicey Swordfish Stir Fry

March 5, 2014

Every once in a while my local Publix has swordfish “nuggets” These are the pieces that are left once  bigger quantities have been sold. They are perfect for a stir fry, since the nuggets are all different sizes.  Swordfish is such a great fish, light in flavor like many  filets, but meaty in texture. It picks up the flavor of anything you put on it, and is filling so a little goes a long way. It also pairs well with any vegetable, so if you don’t have zucchini on hand you can switch  it up in a variety of ways.

1 lb. swordfish, cut in 1 inch cubes

2 medium zucchini

1 large can pineapple chunks

3 T. soy sauce

1 lemon, juice and zest

2 T. Brown sugar

1 T. Simply Asia ginger garlic seasoning (you can sub 1t. ginger and 1 t. toasted sesame seeds for  this)

2 cloves garlic

1/2 t, red pepper flakes

Swordfish1

In a container or Ziploc bag, combine juice and zest from half  the lemon, one grated garlic clove. 1 T. of soy, and  1T. of pineapple juice. Add in the fish and coat well. Allow to marinade for up to an hour,   but no more than two. Fish will start to “cook” if left in marinade too long. It  only take a little time for it  to absorb flavor.

Swordfish2

In a separate bowl, combine the remaining pineapple juice drained from chunks, 2 T. soy, juice and zest from other half of lemon, 1 clove garlic grated, Asian seasoning, red pepper flakes  and brown sugar. Let sit while you prep your veggies. Cut zucchini however you like- I prefer two cuts length wise, and then in one inch slices.

Swordfish3

Add a scant 1/2 t. of vegetable oil to a hot pan. Toss in  zucchini. I like it to brown a bit to add color and  natural sweetness.

Swordfish4

Pour off any juice from the swordfish. Add the swordfish to the zucchini and toss for about 2 minutes.

Swordfish5

Add in pineapple and pour on the sauce.

Swordfish6

Serve over  rice, (this is a mix of brown and wild) orzo or quinoa!  A light but filling meal.

Swordfish7.1

Enjoy!

h1

Greek Yogurt Chicken

January 13, 2014

Choosing my 100th post was pretty simple, even though it had to meet many requirements. Number one hundred needed to be a reflection on what I try to maintain with this blog Something simple that could be served from family to fancy, appealing to many, healthy, and diverse in that you could switch up ingredients in case you didn’t have something on hand. I hesitated to label this as Greek chicken, because the only ingredient used that was Greek was the yogurt. Using plain yogurt, and Greek seasonings such as rosemary, with hints of lemon would lend itself to that, but I didn’t want to just be held to one mode of seasoning. This works with any flavor of yogurt, though I find the ones that aren’t sweet more appealing, and of course,plain. I’ve made this at least a dozen times. Those who  I have shared the recipe have made it more than once. Everyone loves it. I hope you do too.

4-5 nice size chicken thighs, skin on

1 small container Greek yogurt, today I have lime

1 T. olive oil

2 T. dried parsley

2. T. dried rosemary

1 t. Perfect Pinch - I think this is a must

1/2 t. black pepper

1/2  medium lemon, juiced and zest

4 cloves garlic, finely minced

 GreekChicken5

Combine all ingredients well, except chicken and half of the minced garlic. I like to use a plastic container with a lid. Baggies are nice but I have had one too many a bone break through a bag.

GreekChicken4

Generously coat the chicken. Gently lift the skin without removing. Put a tablespoon or two  of yogurt mix under the skin pocket. Sit it in the fridge for an hour, or 24 hours. The taste will get stronger the longer you leave it  in the mix. In a rush? You will  still have great flavor in an hour.

GreekChicken3

GreekChicken2

Take chicken out of the refrigerator and pre heat the oven to 400. Arrange the chicken in a foil lined pan, not touching each other. Evenly distribute the other half of the minced garlic on top and another sprinkle of  Just  A Pinch (Don’t miss this step ) Use a pan with sides, as the juices are flavored beautifully.

GreekChicken

Bake for 20 minutes. Reduce heat and bake for another 20 minutes. No more! Let rest before serving for  5 minutes.

GreekChicken7

Served with Roasted Broccoli and Garlic.

h1

No Carb “Noodles”

January 12, 2014

Yes, you read that right. Zero carbs, as in none. Would this qualify as a “real” noodle? I don’t see why not. All that is missing is  the flour. The texture is smooth, and it holds up to  a bold red sauce (gravy to my Italian roomie Lo), and can be made delicate enough for a clear soup.  What I especially like is you can  really flavor it up, and  add a new dimension to what you are making. I love layering flavors, and this is a good way to do just that. Seasoning possibilities are endless.. some suggestions: oregano for  a  red or meat sauce, soy if you are having Chinese…Cayenne and  curry powder for Indian dishes. Even a spoon of grainy mustard to use under Divine Dijon Chicken! Use a spice to compliment the dish you are making. Nicely filling too, without  that  oh em gee I ate too much feeling. I use one egg for soups and two for pastas. Since  I was making a Thai soup just for myself,  the recipe is for one egg.

One egg

2 T. water

1 T. scallion or parsley, chopped fine

1/2 t. hot chili oil, optional (good in chicken based soups for heat)

Beat very well. I don’t like clots of white in my eggs!  Add your seasonings. I have chili oil in mine, hence the slightly red spicy coloring. Pour into at least a 9 inch pan. Even with 2 eggs you want this on the  thin side. If you are using more than one egg, use a small ladle to make each serving. Think noodle, not omelet, even though  for a few minutes it is  going to look like one! Tilt your pan  in a circular motion to form your  “crepelet”. When it is set (as in a pancake little bubbles will form on top) flip over for a minute or  so. I like them to be cooked  through, almost well done.

photo

Remove from pan. When cool enough to handle, carefully begin to roll your crepelet into a log.

photo2

photo3

Taking a sharp knife, julienne the roll to make your “noodles”. Thinner for soups, and wider  ribbons for sauces.

photo4

photo5

NOODLES!

Add to  your favorite soup or top with anything…really, I mean it.. anything!!

photo6

Follow

Get every new post delivered to your Inbox.

Join 32 other followers