Top with fat free feta cheese from Trader Joe's (not shown).
Very impressive - I usually don't go for fat free cheeses.
Sunday, January 23, 2011
Book club bean dip
I'm sure most of you have made and tasted a layered bean dip. I served this one at my last ladies' get together at my house. So easy, so yummy, so neverending.
Heat up 1 can of refried beans with 1/2 packet of low sodium taco seasoning in the microwave as to make spreading easier. Let cool.
Spread about a 1 inch thick layer at the bottom of a square glass casserole dish. A 9x11 pan will need 2 cans.
Layer guacamole and sour cream.
Pour over a bottle of your favorite salsa.
Sprinkle lowfat Mexican blend shredded cheese.
Top with diced scallions and olives if preferred.
Can also garnish with cilantro.
Vegetable fajitas & Baked Chili Tofu
I have loved Mexican food so much my whole life and it was always the family favorite growing up. Although tacos, burritos, quesadillas, and enchiladas have been the primary fare, I have been experimenting more with fajitas. This particular time was a huge success. We had some good friends over for dinner and belive me when I say we were all so fulfilled. The below recipe easily served 4 adults and 4 young children. Use any vegetables you want or have including mushrooms, cauliflower, broccoli, corn, zucchini, carrots, scallions, onions, tomatoes, summer squash, etc.
Ingredients:
2 blocks of extra firm tofu
1-2 tsp chili powder
sea salt on hand
1-2 tbsp canola oil
2 medium zucchini cut into strips
2 bell peppers (any colors) cut into strips
4 carrots, cut into thin sticks
1-2 crowns of broccoli, chopped
6 stems of scallions, halved then cut lenthwise
1/4 cup chopped shallots/onions (for the beans)
1/8 cup (or 2 tbsp) fresh lime or orange juice
nonstick cooking spray
1 jar of your favorite salsa or pico de gallo
2 ripe avocados, sliced (or you can make or buy guacamole)
2-3 cobs of corn, roasted, then shave off the kernels
1 head iceberg lettuce, finely sliced into shreds
2 cans organic black or pinto beans
1-2 cups of shredded cheese (I like Mexican blends but mozarella will be fine in a pinch)
tortillas of choice but I highly recommend Trader Joe's Reduced Carb Whole Wheat Tortillas - you cannot beat the softness or nutritonal profile!
Directions:
For the tofu-
Preheat oven to 375 degrees.
Take the 2 blocks of extra firm tofu, wrap in paper or cloth towels until most of the excess water is squeezed out. Slice however you'd like.
Spray a cookie sheet with nonstick spray, spread tofu in a single layer, and sprinkle with sea salt and chili powder.
Bake for 20 min., turn/toss, and bake for another 20 min.
For the beans-
Heat oil in a sauce pan and add scallions or onion.
Add beans and season with salt, pepper and lime/orange juice.
For the veggies-
Heat oil in a large pan and cook veggies until al dente as you would stir fry.
Add in roasted corn.
Season with salt, pepper, and cumin. Feel free to squeeze some lime juice on here too.
Time to eat!
Assemble your fajitas by filling a tortilla with the veggies & avocado and top with lettuce and salsa.
(after)
Panko crusted eggplant patties on whole wheat spaghetti
Eggplant parmesan is a family favorite recipe both growing up and after I started my own family. This is a very simple and nearly fat-free version that anyone can make.
Peel a large eggplant and slice into 1/2 inch thick rounds.
Lay on a paper towel covered cookie sheet.
Sprinkle with sea salt and let sit for 30-60 min. depending on how much time you have.
The salt will draw out some of the moisture. Dab slices dry with a paper towel.
Preheat oven to 350-375 degrees.
Prepare 3 bowl/plates: 1st one with all purpose flour, 2nd with milk(anykind), 3rd with panko crumbs (I seasoned mine with black pepper, oregano, and garlic powder).
Dip each slice first in flour, shake off excess, dip in milk completely, then cover thoroughly with panko crumbs and set aside.
Once you've done this to all the patties, spray a cookie sheet with nonstick cooking spray and arrange patties in a single layer.
Bake 10-12 min., flip over, and bake another 10 min. They should look toasty and golden brown.
Place next to or on your favorite pasta with marinara sauce, sprinkle shredded mozarella and parmesan cheeses, microwave 30 seconds just to melt cheese, and enjoy!
Soy wrapper Asian spring rolls
See my 7/3/10 recipe for Asian Spring Rolls.
These are the same thing but made with soy paper instead of rice paper.
Only 1g of carbohydrates each!
I found these soy wrappers at Harris Teeter.
Avocado treasure
I was watching Good Eats with Alton Brown on the Food Network some time back, and he gave some great advice on how to pick a good avocado. Most of us know that if you plan on eating an avocado in a few days, pick a green, firm but not rock hard one. And if you want to eat it in the next 24 hours, go for a soft but not totally mushy one that is more brownish green. But, if you want to be even more sure of your choice and lessen your chance of cutting into a bruised one, pop off the little stem nub. If it's white to light green, go for it. If it's brown or darker, leave it behind. Below is the most perfect avocado I've ever bought. And for a foodie like me, it was like hitting gold!
Whole wheat spinach & black bean quesadillas
Quesadillas are my go to meal so often. They are a fantastic way to use up leftovers and veggies. Sneak in some beans and/or tofu, and you have a very nutritious vegetarian meal. I usually use a light Mexican shredded cheese blend and then a little bit of shredded mozarella too as it melts very well. Sharp cheddar or monterey jack would be great too.
The following are my favorite two whole wheat tortillas:
- Trader Joe's Low Carb Whole Wheat Tortillas (smaller and good for kids' quesadillas, soft tacos, or enchiladas)
- La Mariposa Organic Whole Wheat Tortillas found at Earth Fare and Whole Foods
For the above photographed quesadilla:
Lightly brush a bit of Earth Balance spread on 1 side of the tortilla, put it buttered side down on a plate/cutting board, and depending on whether you are going to fold it and make half or make a whole one, spread on the shredded cheese, rinsed and drained black/pinto beans or refried beans, and loose baby spinach leaves. Fold tortilla or place another lightly buttery one on top. Cook on a preheated pan/skillet for 3-4 minutes on each side until browned and crispy. Alternatively, you could skip the Earth Balance and use oil or nothing at all. I just find it is tastier and crispier this way. You can also bake quesadillas on a cookie sheet in your oven at 350 degrees for 5-7 minutes. This is my preferred method of cooking them if I am making them as an appetizer for a get together as I can make several at a time.
It's easy eating green!
(before)
Normally, when I make roasted vegetables, I use bell peppers, potatoes, sweet potatoes, onions, eggplant, and zucchini. This time I tried it with asparagus and broccoli. The broccoli tops got crispy and the asparagus too. I prepared these like I do any veggies to roast.
1. Wash and cut veggies as preferred.
2. Toss in 2-4 tablespoons of extra virgin olive oil depending on amount of vegetables but you want most of them at least lightly coated/oiled.
3. Toss in 1/4-1/2 tsp sea salt and 1/8-1/4 tsp freshly ground black pepper.
4. Spread onto a cookie sheet. I usually cover mine with aluminum foil to quicken the clean up afterwards.
5. Bake at 400 degrees in a preheated oven for 35-45 minutes.
(after)
Nestle's Dark Chocolate & Mint chips cookies
I made these from the recipe on the back of the bag of chocolate chips:
http://www.verybestbaking.com/recipes/143925/Mint-Chocolate-Delights/detail.aspx
Instead of eggs, I use Ener-G Egg replacer which you can find at your grocery store, health food stores, and Asian stores. (http://www.ener-g.com/gluten-free/egg-substitute.html)
Made for Maura croutons
The reason I got through nursing school from day 1 is my dear friend Maura. She loves my croutons and I have even mailed them to her before! I need to do that way more often but here's the "famous" recipe:
Preheat oven to 250 degrees F.
Cut up a fresh or stale baguette into cubes.
Toss in 1/8 cup olive oil, 1/2 teaspoon dried oregano, 1/2 teaspoon fine sea salt, couple of twists freshly ground black pepper, and 1/2 teaspoon garlic powder. You really could season these however you like.
Other ideas, are mixed italian seasoning, chili powder, or Cajun seasoning.
Spread onto cookie sheet.
Bake 30-40 minutes depending on how crunchy you like them.
Lasagna margherita
This recipe was inspired by my children. That's the nice way of putting it. I won't go into all of the red sauce battles. But really, I'm glad for their obstinacy at times because it forces me to be creative which in turn allows me to make something I would have never otherwise considered.
Ingredients:
3-4 Roma tomatoes, choppoed
Fresh basil leaves, about a loose 1/2 half cup torn
2 cloves garlic finely minced
Olive oil
Lowfat shredded mozarella cheese
1/2 cup grated parmesan cheese
1 cup ricotta cheese
3 sheets lasagna noodles, boiled
Salt and pepper to taste
Directions: Preheat oven to 375 degrees.
1. Cut the 3 cooked lasagna noodles in half.
2. Lightly oil a square baking dish.
3. Lay 2 lasagna noodle halves side by side and spread on some ricotta then sprinkle parmesan cheese. Repeat for next layer.
4. Top with mozarella and any remaining parmesan as well as tomatoes and garlic. Drizzle with olive oil.
5. Sprinkle salt and pepper.
6. Bake 25 minutes and top with basil and another drizzle of olive oil.
Chole
Chole masala is one of my favorite foods from the Punjab region of India although it is popular throughout India as well as in Pakistan and I've noticed at Indian restaurants here in the USA too. It is one of the most savory dishes you will ever experience and as far as curries go, it is one of the healthier ones being high in fiber and especially protein-wise for a vegetarian. It also can take as little as 15 minutes to make and talk about comfort food; it will warm you up and make your taste buds dance. This is great since I'm mostly an Indian who doesn't cook Indian! The most convenient way to make this dish is to use canned chick peas/garbanzo beans and a packet of pre-mixed spices called chana masala or chole masala from an Indian grocery store. However, I find some of the them to be either too high in sodium or too spicy. I am lucky because my mother keeps my kitchen well stocked with the individual spices in preparation for her visits during which she does all the cooking! Thank goodness for her giving my children culture and even better, through there tummies!
(I usually just throw this recipe together and it may come out a little different each time but it's always good. So below are my guesstimations for all the measurements. As a general rule of thumb, I find that every 1 can of chick peas serves 2 people.)
Ingredients
1-2 tbsp canola oil
2 cans of garbanzo beans/chick peas (same thing), drained and rinsed
1 can no salt added tomato sauce
1 small yellow onion, diced.
1 small-medium tomato, diced. (does not matter what kind and this is a great recipe to use up a pale tomato in)
1 tsp turmeric
1 tsp cumin (thana jeeru)
1/2 tsp cayenne pepper
In lieu of turmeric, cumin, & cayenne pepper, you could do 2-3 tsp curry powder which is easy to find at most grocery stores including Trader Joe's for only $1.99
1/2 tsp sea salt, more to taste.
If you have it, but not necessary, 1/2 tsp garam masala (it is a basic combination of spices but varies by region).
If you have them, 1/8 tsp cumin seeds.
If you have it and want the dish more tangy, a little bit of lemon juice.
Steps
1. Heat oil in at least a 2 quart saucepan. Add cumin seeds if you have them. They will start popping.
2. Add in onions and all spices. Saute until onions are softened. The aroma will be awesome.
3. Add in tomatoes and stir in for a minute or two.
4. Add in chick peas and tomato sauce.
5. Simmer for 10-15 minutes and you're done!
This is best served alongside whole wheat Indian bread called paratha (frozen section of Indian store) or naan (Trader Joe's garlic naan is my favorite), on a bed of basmati rice, and/or topped with yogurt or raita. It is also very tasty topped with raw onion and cilantro.
Tortilla Soup
This is a soup we cannot stop eating because it is so incredibly delicious. We eat it for days!
See recipe:
http://allrecipes.com//Recipe/vegetarian-tortilla-soup/Detail.aspx
Salads
Simple salad: iceberg lettuce, roma tomatoes, Persian cucumbers, & chopped baby carrots tossed in Garlic Expressions
Similar salad but also add red onions and orange bell peppers and topped with Copper Modern Indian Cuisine's mango ranch dressing. I love love love this stuff. They only off it on their lunch time house salad but after I raved on and on about it to them, they gave me a cup to take home!
(http://www.copperrestaurant.com/)
All dressed up veggie burgers
Although not the highest in protein, my new favorite veggie burgers are Dr. Praeger's Tex Mex Veggie Burgers. I love this line of products because they are all natural, ingredients are very simple and salt is one of the last ingredients. My favorite veggie burger to eat breadless and for more protein is the Morningstar Farms Spicy Black Bean Burger (it's not hot, just flavorful).
Above, is one of the best veggie burger sandwiches I have every made. Basically I just topped it with a slice of cheddar cheese, and home roasted red bell pepper, green bell pepper, sweet onion, and freshly sliced avocado along with iceberg lettuce (wish I had had romaine). All on a lightly toasted Nature's Pride 100% Whole Wheat Bakery Bun.
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