Posts Tagged ‘Light’

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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.

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

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I made this tonight with a few tweaks.. added some peas and carrots, a little more spaghetti squash and some Whites Only eggs..I didn’t think I could improve on this but it was even better than the other times I made it. Topped tonight with  scallion greens, red pepper flakes and sriracha on the side…

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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

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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.

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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.

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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.

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

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Add in pineapple and pour on the sauce.

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

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Enjoy!

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Divine Dijon Chicken

October 26, 2013

An amusement park in your mouth is how I would describe the flavor of this dish. It hit every taste bud section, with  no ingredient overpowering the other.  Very easy to make  as well, the dish is completed  in less than thirty minutes. I researched at least a dozen mustard cream  recipes, and think I created one that  even the most discerning  guest or family member  would enjoy.

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2 boneless chicken breasts, butterflied and split (I prefer this to pounding thin)

8 oz. mushrooms, sliced thin

1 T. unsalted butter

1 C. chicken or vegetable stock

1/2 C. cooking sherry

1 T. Dijon mustard

1/4 C. half and half  (you may use cream,it is not necessary)

1/2 t. black pepper

1 T. rosemary

Season chicken on both sides with rosemary and black pepper.

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Melt butter in pan and allow it to brown  a bit. (beurre noisette) This gives it a nutty flavor, but be carful not to burn! Add  chicken and mushrooms to the butter. This only takes 2-3 minutes on each side, which is also enough time to get a nice flavor and start to your mushrooms.

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Add stock and sherry to the chicken, deglazing and scraping up the flavorful bits from the bottom of the pan, Simmer gently on low heat about 3 minutes per side.

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Remove the chicken and the mushrooms  to  a plate. Add half and half and Dijon to the pan, and whisk smooth. The smell alone at this point earns it the name divine. Let it thicken just a bit but do not boil.

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Return the mushrooms and chicken to the pan, If any juices have escaped from the chicken, add them in as well. Turn the chicken several times to coat it  with  the sauce.

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Israeli cous cous is a larger pearl pasta than it’s smaller cousin. It pairs perfectly with this, imbibing itself with the flavorful sauce. Plate the chicken on it and cover with mushrooms.  Spoon the sauce over all and garnish with  parsley to wake  up the plate.

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~Divine~