Maple Mustard Rice Salad

1 c leftover cooked rice
1 c lentils (canned, rinsed)
1/2 c asparagus cuts
1/2 c chopped fresh parsley
1/2 c cherry tomatoes, halved
4 green onions, finely sliced
3 peperoncini finely diced

Mix these ingredients all together.
for dressing:

2 Tablespoons dijon mustard
2 Tablespoons of the brine from your olive jar (yes, really)
1/2 fresh lemon (just the juice)
2 Tablespoons maple syrup
salt and pepper to taste.

Whisk well and pour over the rice mixture.  Chill and serve - better the next day.....

Stuffed Chicken with Lemon Gravy and Basmati Rice

Ingredients

4 boneless, skinless chicken breasts
3 cups raw baby spinach, cleaned and dried
1/4 c walnut pieces
1/2 c crumbled feta
whole nutmeg, 5-6 grates against a rasp - (or 1/8 teaspoons of ground nutmeg. if you must!)
1/2 lemon, juice and zest
2 Tablespoons whole wheat flour
1 cup of sodium free chicken stock
4 Tablespoons olive oil, separated
1 Tablespoon of canola oil
3/4 cups basmati rice
1 1/2 cup water

Preheat oven to 400 degrees.

Put the spinach in a bowl - with no water - and microwave for 90 seconds;  set aside to cool.


Wash and try the boneless chicken and cut a pocket in each one.

When spinach is cooled, squeeze all of the water out of it.  Finely chop it on your cutting board and place it back in the (dried) bowl.  Add the feta, walnut, and nutmeg and mix well.  Stuff each pocket until almost overflowing and use toothpicks to close, if required.

Heat the pan on medium-high burner.  When hot, add 2 Tablespoons of the olive oil and 1 Tablespoon of the canola oil.  *wait until the pan is hot to add the oil, to keep it from smoking - and the canola has a higher smoke point, which will protect the olive oil.  Add the chicken, brown on both sides, and put in the oven.

 Heat a medium saucepan on medium-high heat, add the remaining Tablespoon of olive oil and add the basmati rice.  Toast it until it smells a bit toasty and is slightly browned.  Add the water and simmer on low heat for 13 minutes.  Remove from the heat and let it sit for 5 minutes.  Fluff with a fork.

While the rice is resting, take the chicken out of the oven (use oven mitts!  :-)) and put it on a plate to rest.  Put the frying pan on a burner and add the flour.  Cook it for about 8 minutes and add the chicken stock.  Squeeze in the lemon juice and stir in the zest - simmer until the rice is ready.

Slice the chicken breasts on the rice, and drizzle with the lemon gravy.  Serve with a green vegetable for color.

Spaghetti and Meatballs - a classic

I'm sorry ...another one that I forgot to take the final pictures!  We were serving a troupe of hung over 20-somethings on the day after St. Patrick's Day...it was a hit - 'cause you can't beat the carbs!

Ingredients

• MEATBALLS
• 1 pound lean ground beef
• 1 pound lean ground pork
• 1 pound medium Italian sausage (optional)
• 1/2 cup dried bread crumbs
• 1/4 c chopped fresh parsley
• 1 tsp dried basil
•  1/4 c freshly grated Parmesan cheese
• 1/4 teaspoon ground black pepper
• dash of Frank's Red Hot (optional)
• 1/2 tsp salt
• 4 cloves of garlic, finely minced
• 1 egg, beaten
•  
• SAUCE
• 1/2 cup finely diced onion
• 5 cloves garlic, finely minced
• 1/4 cup olive oil
• 2 (28 ounce) cans whole peeled tomatoes
•  1 (6 ounce) can tomato paste
• 2 teaspoons salt
• 1 teaspoon white sugar
• 3/4 teaspoon dried basil
• 3/4 teaspoon dried oregano
• 1/4 c freshly grated parmesean
• 1/2 teaspoon ground black pepper
• 2 Tablespoons good balsamic vinegar
• 1 1/2 c of your favorite red wine  **please please do add the red wine - you will cook it long enough for most of the alcohol to be cooked off and it really does make a difference.

Directions

Preheat oven to 400 degrees. 

In a large bowl, combine all ingredients EXCEPT ground beef and ground pork and mix well.  Add the ground meat and mix well - but don't over work.  Form into equal sized balls. I the size to be just under the size of a golf ball - so a serving is two or three meatballs.  Place on lightly oiled foil covered baking sheet and bake at 400 degrees for 20 minutes.

Brown the sausage on all sides in a non stick frying pan.  Slice into coins and set aside. 

1. In a large saucepan over medium heat, saute onion and garlic in olive oil until onion is translucent. Stir in tomato paste and brown for a few minutes.  Crush canned tomatoes with your hands and add them to the onions and garlic.  Add the wine, salt, pepper, and sugar. 

 

2.    Cover, reduce heat to low, and simmer 90 minutes. Don't boil!  Stir in remaining ingredients, sausage, and meatballs and simmer at least 30 minutes more. You can simmer all day for better flavor!  Serve over thin pasta cooked (not rinsed!) al dente.

Green Lentil and Quinoa Salad

1/2 cup dry green lentils
1/2 cup quinoa
2 cups warm water
1/2 lemon, juice and zest
1/2 cup sun dried tomatoes (in oil, not rinsed or drained)
1/8 cup capers
1/4 cup chopped green olives
1/2 cup crumbled feta cheese
3 green onions, finely sliced
1/2 cup chopped fresh parsley
1 cup arugula (roughly chopped)
Salt and pepper to taste
drizzle olive oil and a drizzle of red wine vinegar

Simmer 1/2 cup of dry green lentils in 2 c water for 15 minutes, then drain and let cool.

Put quinoa in a saucepan with 1 tsp of olive oil on medium heat, stirring often, to toast for about 5 minutes.  Add 1 cup of warm water and simmer 15 min.  Remove from the heat and let sit 5 min.  Fluff with a fork and let it cool.  Toasting the quinoa this way brings a nutty flavor, and makes sure that the individual grains don't clump when they are simmered. 

When cooled, mix quinoa and green lentils together.

Zest and juice 1/2 of a lemon into the lentil and quinoa mixture.

Chop sun dried tomatoes and capers.

Add chopped sun dried tomatoes and capers to lentil and quinoa mixture.  Add remaining ingredients (chopped olives, crumbled feta, sliced green onions, chopped parsley, and roughly chopped arugula) and toss the salad.

Add salt and pepper (to taste) and drizzle with olive oil and red wine vinegar.  Toss well.  Serve chilled or at room temperature.  It's even better the next day!

Simple Steak and Baked Potato

Preheat oven to 425

4 russet potatoes
olive oil
butter
low fat sour cream
coarse sea salt
pepper
mushrooms
1/2 red onion
asparagus
filet mignon steak medallions
avocado
cherry tomatoes
red onion
squeeze of lemon

This is a very simple dish.

Wash the potatoes and poke 'em with a fork twice.  Rub with olive oil and coarse sea salt and place in the oven for one hour.

Half the cherry tomatoes, dice the red onions, and chop the avocado.  Drizzle with olive oil, a dash of sea salt, a grind of pepper, and a squeeze of lemon juice.  Toss well and set aside.

Snap off the ends of the asparagus.  Place in a frying pan with 1/2" of water and a sprinkle of salt.  Bring to a simmer for 4 minutes and remove the asparagus from the water.  Set aside.

Reheat frying pan on high heat - when hot - add a drizzle of olive oil.  Quickly add the onions and mushrooms and toss for 2-3 minutes to brown.  Set aside.

When potatoes have about 10 minutes to go, heat the frying pan to a med-high heat.  When the pan is hot, add the olive oil, butter.  When melted, add the steak.  Brown 4 minutes on high heat, turn, and brown another 3 minutes.  Remove from heat to rest.

Give the asparagus and mushrooms a quick zap to re-heat.

To plate....slice open the potato and put a dollop of sour cream inside.  Add the rested steak to the plate.  Cover with mushroom and onion mixture.  Place the asparagus, leaning up against the steak.  Garnish with the avocado and tomato salad.

Enjoy!

Beef Stroganoff

•  1.5 pounds beef (sirloin or top of the round) cut in 1" cubes
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 4 tablespoons olive oil, separated
• 2 tablespoons canola oil
• 1 carrot, diced
• 1/2 large yellow onion, diced
• 1 stalk celery, diced
• 1/2 cup whole wheat flour
• 3 cups low sodium beef broth
• 3 beef bullion cubes
• 1 teaspoon dijon mustard
• 1 tablespoon worcerstershire sauce
• 1 cup fresh sliced mushrooms
• 1/3 cup full fat greek yogurt (low or fat free will separate)
• 2 cups raw baby spinach
• salt to taste
• ground black pepper to taste
• chopped fresh parsley

Directions 

Place all but 2 tablespoons of the flour and 1/2 teaspoon of both salt and pepper in plastic bag and shake beef to coat. 

In a large cast iron dutch oven, heat 2 tablespoons of olive oil and 2 tablespoons of canola oil.  Brown the beef cubes over medium high heat and place in a bowl.  

Add 1 tablespoon of the olive oil, onions, carrots, and celery to the dutch oven and cook slowly for 3 to 5 minutes.  Stir the flour and saute another 3-4 minutes.  Pour in beef broth, and add the bullion cubes, mustard, and worcerstershire sauce, and bring to a boil, stirring constantly. 

Lower the heat and add the beef back to the pot.  Cover and simmer just below boiling point for 1 1/2 hours, or until the meat is tender. 

Five minutes before serving, stir in the mushrooms and spinach.  Bring up to a simmer, remove from heat, and add yogurt.  Salt and pepper to taste. Serve over buttered egg noodles. Garnish with parsley.  Serve immediately.

Roasted Beet, Avocado and Arugula Salad

 

 

• 2 large red beets
• 2 large golden beets  if available - if not, you can use just red
• 4 tablespoons white balsamic vinegar  you can use red wine vinegar but try to find white balsamic
• 1/2 cup olive oil
• 2 green onions, finely sliced
• 1/4 c thinly sliced red onion
• 2 tablespoons REAL maple syrup 
• 2 tablespoons lemon juice
• 1 tsp lemon zest
• 1 tablespoon dijon mustard 
• 4 ounces soft mild goat cheese
• 4 cups arugula
• 2 ripe avocados 
• Salt and freshly ground black pepper

Preheat oven to 425°F.

Place beets on foil covered baking sheet, drizzle with olive oil, salt, pepper, and roast in the oven until tender, 1 to 1 1/2 hours. Allow to cool.

To make the vinaigrette, whisk the green onion, maple syrup, lemon juice, lemon zest, mustard, and vinegar in a small bowl, add remaining olive oil in a steady stream. Season with salt and pepper.

When beets are cool enough to handle, slip off and discard skins. Separately cut red and golden beets into 1/4-inch slice and put in separate bowls. Drizzle with half of the vinaigrette and season with salt and pepper.  You can refrigerate the beets for up to three days.

Divide the beets and fan onto salad plates. Toss the arugula and avocado with the remaining vinaigrette to coat and gently mound on top of beets. Crumble goat cheese on top. Serve immediately.

Chicken Curry Pulao
Note that this is adapted from Vancouver Chef Vikram Vij.  It's a lot of ingredients...but you should try it...get thee to the local bulk food store for the spices and cashew butter - things you don't regularly have...you can buy them in the smallest quantity!

Curry

2 teaspoons ground coriander
1 teaspoon chili powder
1 teaspoon ground turmeric
4 tablespoons water
5 tablespoons good-quality salted butter
5 cloves
4 green cardamom pods
10 black peppercorns
2 bay leaves
2 blades mace
2 to 3 medium onions, finely chopped
1 tablespoon garlic paste or finely chopped garlic
2 teaspoons ginger paste or finely chopped ginger
2 tablespoons cashew paste
4 c sodium free chicken stock
1.5 pounds skinless, boneless chicken breast meat, cut in cubes
1/2 finely diced hot pepper or a couple of dashes of hot sauce
1/2 c snow peas
1/2 c asparagus cuts
1/2 frozen peas or edamame
3 green onions sliced
1/3 cup fat free greek yogurt, whisked
Salt to taste
4 or 5 sprigs cilantro or parsley for garnish
cherry tomatoes for garnish

Toasted Basmati Rice

1 1/2 cups basmati rice
1 1/2 cups water
1 tsp olive oil

Method

Put the ground coriander, chili powder and turmeric in a small bowl, add 4 tablespoons water and mix together. Heat the butter in a large, heavy pan over medium heat, add the cloves, cardamom pods, peppercorns, bay leaves and mace and stir-fry for about 1 minute. Add the onions and stir-fry for 2 to 3 minutes until brown. Add the garlic and ginger and stir-fry until golden. Add the ground spice mix and stir-fry until the oil starts to look like it's separating. Once the mixture has browned, add the cashew paste. Then add the chicken, stir-fry on slow to medium heat for 5 to 7 minutes. Add the chicken stock and simmer on low until the chicken is cooked through.  The cooking can be stopped here - until you're ready.

To make the rice, put oil and rice in medium sauce pan and toast on medium heat until slightly brown.  Add water and simmer on low heat (covered) for 13 minutes, remove from the heat and let sit (covered) for 5 minutes. 

While the rice is cooking, bring the curry mixture back to a medium heat.  Add the raw vegetables and green onion.  Simmer for 10 minutes until vegetables are cooked but still firm.

When ready to serve, remove curry from heat and mix in greek yogurt.  Serve over toasted basmati rice.
Garnish with cilantro and/or cherry tomatoes.

Even better the next day!  Please let me know what you think! 

So today was like 'speed dating' at work...just went from one meeting room to another...almost wanted to look at my watch and say 'go!'.  Workaday world is tough all around right now - so nice to come home and spend an hour in the kitchen.  I know that sounds crazy....but it is almost therapeutic.  My oldest son says he moved out about 10 years too early...when we used to have pancakes for supper.   See you tomorrow!

Maple Mustard Chicken with Toasted Walnut Basmati Rice (serve with sauteed snow peas, frozen peas, and spinach)

• 4 boneless chicken breasts
• 1/3 c REAL maple syrup
• 1/4 c dijon mustard
• 1/2 cup sliced mushrooms
• 1/3 c diced red onion
• 3 Tbsp olive oil (separated)
• 1 clove garlic, minced
• salt and pepper

•  1 cup basmati rice
• 2 cups water
• 1/2 tsp salt
• 1/3 c chopped walnuts

• 1 cup frozen peas
• 3 cups fresh baby spinach
• 1 cup snow peas
• squeeze of lemon juice

Preheat oven to 425.  Heat skillet on medium-high.  Add 2 Tbsp olive oil. Saute mushrooms, onions, and garlic for 5 minutes.  Remove from the pan and set aside.  Re-heat pan on (almost!) high heat and place chicken breasts in pan.  Sprinkle chicken with salt and pepper.  When browned, about 6 minutes, turn the chicken breasts over.  Smear each with dijon mustard and then drizzle with maple syrup.  Swish the chicken around in the pan to mix, then cover with the mushroom/onion/garlic mixture and place in the oven to finish.  (about 20 minutes)

While the chicken is cooking, heat 1 Tbsp of olive oil in a sauce pan.  Add basmati rice and walnuts and toast lightly until just starting to brown and become fragrant.  Add 2 cups of hot water, and simmer on low heat for 13 minutes.  Remove from heat and let stand about 3 minutes.

While rice and chicken are cooking, place snow peas, baby spinach, and frozen peas in skillet on med-high heat.  Saute, stirring often.  Squeeze lemon juice over the vegetable mixture.  This should be 'al dente' in about 8 minutes.  All of your components should be done!

To plate, arrange the vegetable mixture in a circle.  In the middle of the circle, place a scoop of the rice.  Place a chicken breast on top of that, and top with mushroom/sauce mixture from chicken pan.  Sprinkle with green onion slices.

Bon appetito! 

Haddock Fish Cakes

• 1 lb fresh haddock
• 1 cup sweet potato/celeriac mash (see recipe this blog!)
• 1/3 cup chopped fresh parsley
• 4 green onions, thinly sliced
• 1/3 cup fresh grated parmesan cheese
• 1/2 lemon, juice and zest
• salt and pepper
• 3/4 cup whole wheat flour
• olive oil
• canola oil.

Curry yogurt sauce

• 1/3 c plain fat free yogurt
• 1/3 c plain fat free greek yogurt
• 2 tsp curry powder
• 1/4 tsp sugar
• 1/2 tsp salt
• 2 finely sliced green onions
• dash of Frank's Red Hot sauce (optional)

Mix all yogurt sauce ingredients and refrigerate.  

In a frying pan, bring about 1 inch of water and a squeeze of lemon juice to a boil.  Reduce heat to medium.  Place the rinsed fresh haddock in the water and poach about 4 minutes, until haddock breaks apart easily.  Drain well and let cool until it can be handled.  Mix sweet potato/celeriac mash with green onion, parsley, cheese, lemon zest, salt, and pepper. Gently fold in the haddock - you want the haddock to stay in big flakes.  Carefully mold cakes, about 3 inches in diameter and about one inch thick.  Place on a plate, cover with plastic wrap, and place in fridge for at least 2 hours - preferably overnight.

When ready to cook, place 3/4 cup ww flour on a plate and gently coat each fish cake.  Coat the bottom of a frying pan with equal parts olive and canola oil.  The canola has a higher smoke point, so will be less inclined to burn.  Bring the oil to a med-high heat.  Gently add each fish cake.  Cook on each side until brown, 6-8 minutes per side.

So here's my trick...make a lovely baked haddock dinner with the sweet potato/celeriac mash...but make lots of extra.  These are a great use of leftovers the next day!  And I forgot to take the pictures as I went...will add them next time!

Sweet Potato and Celeriac Mash

• 2 large sweet potatoes
• 1 bulb of celeriac
• water to boil
• salt to taste
• 1 tsp horseradish
• 2 tsp high quality olive oil

Peel the sweet potatoes and celery root.   This recipe would feed 4-6 people - the key is to have just about equal amounts of sweet potato and celeriac.  Cut the sweet potatoes in about 3 inch chunks.  Cut the celeriac in about 1 inch chunks.  This is because the sweet potato cooks much faster.  Boil the potato and celeriac mixture until a fork goes through easily, about 45 minutes.  Drain well, add horseradish and olive oil, and mash well.

Make extra!  See recipe for haddock fish cakes!

Meatloaf with Green Lentils and Spiced Yogurt
sorry...I served this so fast I forgot the picture!! ;-)

for the meatloaf:

• 2 lbs extra lean ground beef (for lower fat, use 1/2 beef and 1/2 ground turkey or chicken)
• 1 cup green lentils (cooked)
• 1/4 cup seasoned whole wheat breadcrumbs
• 1/2 cup parmesan cheese
• 1/4 cup fresh parsley, finely chopped
• 1 large carrot, grated
• 1 stalk of  celery, grated (snap the top off the celery and pull the string off down the stalk)
• 1 large egg
• 1/4 cup onion, minced
• 2 cloves garlic, minced
• 5 pickled peppers, minced (or your favorite hot pepper)
• 4 good dashes of Frank's Red Hot (optional)
• 1/2 tsp kosher salt
• pepper to taste 

 For the Spiced Yogurt

• 1/2 cup plain Greek yogurt
• 2 Tablespoons dijon mustard
• 2 Tablespoons honey
• 3 stalks green onion, finely sliced
• 1/4 c fresh parsley, finely chopped
• 1/2 lemon, juice and zest
• salt and pepper to taste

 
Preheat oven to 375

If you're using dry green lentils, boil 1/2 cup of lentils in 1 cup of water for 15-20 minutes.  Drain and cool until they can be handled.

Combine all ingredients except the meat.  Mix well with your hands - squeezing so that the lentils break down some, but still have some texture.  Add the meat and mix well - but don't overwork!.

 Put the mixture in a loaf pan sprayed with non-stick cooking spray and bake for 45 minutes. 

For Yogurt, mix all ingredients and store in the refrigerator while meatloaf cooks.

Serve meatloaf with a dollop of spiced yogurt, mashed potatoes, and a green vegetable.

Italian Wedding Soup

Ingredients:

For the Meatballs:

• 10 oz ground turkey or chicken breast
• 6 oz extra lean ground beef
• 1/4 cup seasoned whole wheat breadcrumbs
• 1/2 cup parmesan cheese (divided)
  
• 1/4 cup fresh parsley, finely chopped
• 1 large egg
• 1/4 cup onion, minced
• 2 cloves garlic, minced
• 4 good dashes of Frank's Red Hot
• 1 tsp kosher salt

For the soup:

• 1 carrot, diced
• 1 onion, diced
• 1 stalk celery, diced
• 1 Tbsp olive oil
• 8 cups fat free/salt free chicken broth
• 1 head escarole, chopped
• fresh pepper
• 1/2 cup freshly grated parmesan cheese
• 2 eggs

Directions:

In a large pot, saute the carrot, onion, celery in the olive over med-high heat for about 10 minutes.  Add the chicken broth and reduce to medium heat, covered.

While the broth is heating up, in a large bowl, combine ground turkey, ground beef, breadcrumbs, egg, parsley, onion, garlic, Frank's Red Hot, salt and 1/4 cup of the cheese. Using your hands, mix all the ingredients well until everything is combined. Form small meatballs, about 1-inch in diameter.

In a separate saucepan, bring the chopped escarole to a boil and simmer 10 minutes.  Drain well, squeezing out excess water.  When cool enough to handle, place the escarole on your cutting board and roughly chop.

While the broth simmers, drop the meatballs in, and add chopped escarole. Add fresh pepper cook about 10 minutes.

Beat the remaining egg with the remaining 1/4 cup of parmesan cheese.  While stirring the soup, add the egg/cheese mixture and stir until the egg is fully cooked.  About two minutes.

Serve hot.

Green Lentil Mulligatawny Soup

• 1/2 cup chopped onion
• 2 stalks celery, chopped
• 1 carrot, diced
• 2 Tbsp olive oil
• 1 1/2 Tbsp whole wheat flour
• 2 Tbsp curry powder
• 6 cups sodium free chicken broth
• 1/2 granny smith apple, cored and chopped
• 1/4 cup uncooked basmati rice
• 1 skinless, boneless chicken breast half - cut into cubes
• 3-4 dashes of Frank's Red Hot sauce (or to taste)
• 1/2 cup dry green lentils
• 1 cup water
• salt to taste
• ground black pepper to taste
• 1 1/2 c raw baby spinach (optional)
• 1/2 cup low fat plain greek yogurt (optional)

Directions 

Bring 1/2 cup dry green lentils to a boil in 1 cup of warm water.  Simmer 15 minutes and drain.

Saute onions, celery, carrot, and butter in a large soup pot. Add flour and curry, and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour.

Add apple, rice, chicken, salt, pepper, lentils, and hot sauce.  Simmer 15 minutes.  Add the spinach and cook 5 more minutes.  

Serve hot with a dollop of yogurt. 

Green Lentil and Quinoa Salad

1/2 cup dry green lentils
1/2 cup quinoa
2 cups warm water
1/2 lemon, juice and zest
1/2 cup sun dried tomatoes (in oil, not rinsed or drained)
1/8 cup capers
1/4 cup chopped green olives
1/2 cup crumbled feta cheese
3 green onions, finely sliced
1/2 cup chopped fresh parsley
1 cup arugula (roughly chopped)
Salt and pepper to taste
drizzle olive oil and a drizzle of red wine vinegar

Simmer 1/2 cup of dry green lentils in 2 c water for 15 minutes, then drain and let cool.

Put quinoa in a saucepan with 1 tsp of olive oil on medium heat, stirring often, to toast for about 5 minutes.  Add 1 cup of warm water and simmer 15 min.  Remove from the heat and let sit 5 min.  Fluff with a fork and let it cool.  Toasting the quinoa this way brings a nutty flavor, and makes sure that the individual grains don't clump when they are simmered. 

When cooled, mix quinoa and green lentils together.

Zest and juice 1/2 of a lemon into the lentil and quinoa mixture.

Chop sun dried tomatoes and capers.

Add chopped sun dried tomatoes and capers to lentil and quinoa mixture.  Add remaining ingredients (chopped olives, crumbled feta, sliced green onions, chopped parsley, and roughly chopped arugula) and toss the salad.

Add salt and pepper (to taste) and drizzle with olive oil and red wine vinegar.  Toss well.  Serve chilled or at room temperature.  It's even better the next day!