Tofu Scramble

From Love and Lemons  https://www.loveandlemons.com/wprm_print/54516

I made a similar recipe from their Every Day cookbook, called Yellow Squash Turmeric Tofu Scramble, that is essentially the same, with the almond milk mixture, but adds in one small yellow squash and some red pepper; I also added a tomato.  It was very good and very filling, in a whole wheat wrap with avocado and arugula in it and air fried potatoes on the side.  See photo 5/2/23.

Tofu Scramble

Prep Time: 5 mins

Cook Time: 10 mins

Serves 4 - I was surprised, plenty for 4 people.

This tofu scramble recipe is the ultimate plant-based breakfast! I love to serve it with fresh veggies, sliced avocado, and salsa to take it over the top.

Ingredients

• ⅓ cup almond milk (1/2 cup in the book)
• 2 tablespoon nutritional yeast
• 2 garlic cloves, minced
• ½ teaspoon Dijon mustard
• ¼ teaspoon ground turmeric
• ¼ teaspoon ground cumin
• 1 tablespoon-extra virgin olive oil
• ½ cup diced yellow onion
• 14 ounces extra-firm tofu, patted dry and crumbled
• Sea salt and freshly ground black pepper

Serving suggestions:

• Tomatoes, salsa or pico de gallo
• Avocado (and lemon wedge) and/or tomatillo salsa verde, or red pepper flakes
• Sauteéd spinach or kale
• Cilantro
• Tortillas

Instructions

• In a small bowl, whisk together the almond milk, nutritional yeast, garlic, mustard, turmeric, cumin, and ½ teaspoon salt. Set aside.
• Heat the olive oil in a large skillet over medium heat. Add the onion and pinches of salt and pepper and cook until soft, about 5 minutes. Stir in the tofu and cook for 3 to 5 minutes, until the tofu is thoroughly heated. Reduce the heat to low and stir in the almond milk mixture. Cook for 3 minutes, stirring occasionally. Season to taste with more salt (I like to add an additional ¼ to ½ teaspoon at this stage) and freshly ground black pepper.
• Serve with veggies, salsa, and tortillas, if desired. See the blog post above for more mix-in and serving suggestions.

Halibut with capers in wine sauce

Leslie K served this at her house for dinner.  Excellent.   She made the sauce on the stove, then put the fish in the oven, sprinkled with salt and pepper, and put the sauce on top.  Moist and tasty.

https://www.allrecipes.com/recipe/50392/capers-and-halibut/ 

This is a very easy seared halibut with a buttery wine and caper sauce! It takes hardly any time at all to make, but it is sure to leave a lasting impression.

Prep:

10 mins

Cook:

15 mins

Total:

25 mins

Servings:

4

Yield:

2 steaks

Ingredients

• 1 tablespoon olive oil 
• 2 (8 ounce) steaks halibut 
• ½ cup white wine 
• 1 teaspoon chopped garlic 
• ¼ cup butter 
• salt and pepper to taste 
• 3 tablespoons capers, with liquid 

Directions

• Step 1

  Heat the olive oil in a large skillet over medium-high heat. Fry the halibut steaks on all sides until nicely browned. Remove from pan, and set aside.

• Step 2

  Pour the wine into the pan, and use a spatula to scrape any browned bits from the bottom. Let the wine reduce to almost nothing, then stir in the garlic, butter and capers. Season with salt and pepper to taste. Let the sauce simmer for a minute to blend the flavors.

• Step 3

  Return the steaks to the pan, and coat them with sauce. Cook until fish flakes easily with a fork. Serve fish immediately with the sauce from the pan poured over it.

Nutrition Facts 

Per Serving:

 

284 calories; protein 24.2g; carbohydrates 1.4g; fat 17g; cholesterol 72.1mg; sodium 337mg.

Salmon with honey mustard pistachio topping

https://www.chewoutloud.com/pistachio-crusted-salmon/#respond

Note that this topping is enough for 3 lb of salmon.  Some recipes skimp on the topping, but this was way more than enough for 1.5 pounds, so will cut back next time.  I had a think piece of salmon, and it only took 12 minutes in the oven; the topping stayed nice and moist.  If the salmon is thicker, watch for the topping to brown - may need to cover with foil at the end. 

Another similar recipe but with much less mustard is at: https://www.aheadofthyme.com/pistachio-crusted-salmon/

This Pistachio Crusted Salmon is delicious enough to wow your dinner guests, yet easy enough for busy weeknights. It’s a healthy and delicious way to do baked salmon.  

This is easy and very delicious.  You can skip the oil on the salmon, and add the pistachio topping toward the end of cooking. The small container for the Magic Bullet is perfect for preparing the pistachios.

 The salmon stays moist with the marinade.  

---

SCALE

Ingredients

• 2/3 cups roasted shelled pistachios
• 3 lbs whole salmon fillet with skin on bottom side
• 2 TB freshly squeezed lemon juice (1 medium sized lemon should yield enough)
• 2 TB pure honey
• 3 TB coarse stone ground mustard (with seeds)
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 2 TB olive oil

 

1. Do ahead: crush pistachios into a texture similar to coarse ground/finely chopped nuts. Use blender or place nuts in a large plastic baggie use meat tenderizer (flat side) to quickly pound nuts. Crushed nuts can be kept in airtight container for several days ahead of time. 
2. Arrange rack to middle position in oven. Preheat oven to 375F. Foil a rimmed baking sheet.
3. Cut salmon fillet into desired amount of even pieces (alternatively, you can leave the salmon whole if you prefer to serve it that way.) Use paper towels to soak up excess moisture off all sides of salmon. Place salmon skin side down on baking sheet. 
4. In a bowl, combine lemon juice, honey, mustard, salt, and pepper. Use hand whisk to incorporate well. Brush mixture evenly onto top of salmon fillets. 
5. Combine olive oil with crusted pistachios, mixing to coat well. Press mixture and firmly evenly on top of salmon fillets. 
6. Bake 12-15 minutes, depending on thickness of the pieces. If desired, you can remove thinner fillets earlier and keep warm while thicker pieces finish cooking. 
7. Let cooked salmon sit at room temp for 5 minutes (this helps your fish to finish cooking while it cools a bit, as well as retain moisture.) Serve and enjoy. 

8. Nutrition Facts

   Serving Size 4 oz

   Serves 12

   Amount Per Serving
   Calories		389
   % Daily Value*
   Total Fat 10.9g		14%
   Cholesterol 57.9mg		19%
   Sodium 220.8mg		10%
   Total Carbohydrate 51.3g		19%
   	Sugars 47.9g
   Protein 27g		54%
   Vitamin A6% Vitamin C

Golden Grilled Chicken with Tomato-Peanut Chutney

From the Washington Post  4/17/19   Ellie Krieger

Outstanding chutney!  Especially after another day or two.
Of course, I had to use double the ginger, because I always do.
And I didn't have an onion in the house, so I used 3 or 4 sizable scallions instead.
AND, I used a can of Fire-Roasted tomatoes from Trader Joes instead of plain ones -
The chutney was on the hot side initially, but after a day or two in the fridge, it mellowed a bit.
Either way, it was delicious!  The texture was interesting with the bits of peanuts.

Tested size: 4 servings

INGREDIENTS

2 tablespoons peanut oil, or another neutral oil
1 cup diced onion (or 3 large scallions)
1 tablespoon minced ginger root (or two for ginger-lovers)
1/2 teaspoon whole brown mustard seeds
One 14.5 ounce can no-salt-added diced tomatoes (Fire-roasted tomatoes do well)
6 - 9 dried apricots, finely chopped
1/4 cup dry-roasted, unsalted peanuts, finely chopped
2 tablespoons apple cider vinegar
1 tablespoon honey
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/8 teaspoon ground turmeric
4 pieces thin-cut skinless boneless chicken breast (about 5 ounces each)
Fresh cilantro leaves, for garnish
DIRECTIONS

Heat 1 tablespoon plus 1 1/2 teaspoons of the oil in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, about 3 minutes, until translucent. Add the ginger and mustard seed; cook for 1 minute, until fragrant.

Add the tomatoes, apricots, peanuts, vinegar, honey, 1/2 teaspoon of the salt and 1/4 teaspoon of black pepper. Bring just to a boil, then reduce the heat to medium-low so the mixture barely bubble at the edges; cook for about 15 minutes, stirring occasionally, until it thickens and the tomatoes have mostly broken down. Transfer the mixture to the small bowl of a food processor and pulse until the chutney is mostly smooth, but still has some texture.

Combine the remaining 1 1/2 teaspoons of oil with the cumin, coriander, turmeric and the remaining 1/4 teaspoon each of salt and pepper in a small bowl. Rub the mixture onto the chicken.

Preheat a grill or grill pan over medium-high heat. Add the chicken, reduce the heat to medium and cook for about 3 minutes per side, until the meat is cooked through and grill marks have formed.

Garnish the chutney with cilantro and serve alongside the chicken.

photos 5/9/19

Vegan Sloppy Joes

Danielle sent me this recipe from Minimalist Baker
https://minimalistbaker.com/vegan-sloppy-joes/

Comments said to increase spices - one added smoked paprika

VEGAN SLOPPY JOES

Hearty, flavorful Vegan Sloppy Joes made with fresh, simple ingredients, naturally sweetened, and they require just 30 minutes! Savory, smoky, perfectly sweet - a delicious plant-based meal!
Author: Minimalist Baker
PREP TIME
5 minutes
COOK TIME
25 minutes
TOTAL TIME
30 minutes

LENTILS
2 cups water (I used half water, half vegetable broth)
1 cup green lentils, well rinsed
SLOPPY JOES
2 Tbsp olive or grape seed oil
1/2 medium white or yellow onion, minced (plus more for serving)
2 cloves garlic, minced (2 cloves yield ~1 Tbsp)
1/2 medium red or green bell pepper, diced
Sea salt and black pepper (to taste)
1 15-ounce can tomato sauce*
1-2 Tbsp coconut sugar (plus more to taste)
1-2 Tbsp vegan-friendly Worcestershire sauce* (like this brand)
1-2 tsp chili powder (plus more to taste)
1 tsp ground cumin (plus more to taste)
1 pinch smoked or regular paprika (optional)
FOR SERVING optional
Gluten-free or whole-wheat hamburger buns*

Instructions
To a small saucepan, add liquid (I used 1 cup water, 1 cup vegetable broth for added flavor // amount as original recipe is written // adjust if altering batch size) and rinsed lentils and heat over medium-high heat.
Bring to a low boil, then reduce heat to a simmer and cook uncovered for about 18 minutes, or until tender. The water should have a constant simmer (not boil). Drain off any excess liquid and set aside.
In the meantime, heat a large skillet over medium heat. Once hot, add oil, onion, garlic, and bell pepper. Season with a pinch each salt and pepper and stir to combine.
Sautè for 4-5 minutes, stirring frequently, or until the peppers and onions are tender and slightly browned.
Next add tomato sauce, coconut sugar, vegan worcestershire sauce, chili powder, cumin, and paprika (optional). Stir to combine.
Once the lentils are cooked, add them to the skillet as well, and stir to combine.
Continue cooking the mixture over medium-low heat until completely warmed through and thick, stirring occasionally - about 5-10 minutes.
Taste and adjust flavor as needed, adding more chili powder and/or cumin for smokiness, salt for saltiness, coconut sugar for sweetness, or worcestershire for depth of flavor.
Serve the mixture on toasted buns with sliced onion. Best when fresh, though leftover sloppy joe mixture will keep in the refrigerator up to 3 days. Reheat in the microwave, or on the stovetop, adding water if the mixture has dried out.

One Pan Frozen Fish Dish

I read an article recently about how flash frozen fish is as fresh, if not more fresh, than what you buy in the fish department at even the best grocery stores.  Those fish too, although sold thawed and ready to cook, have previously been frozen.  Then you're obligated to purchase and cook them within a day or two.  I had tried frozen fish before, but wasn't happy with the outcome.

This time, I bought a Costco-size bag of frozen mahi mahi, individually wrapped, thinking that if it worked, it would save me a special trip to Whole Foods to prepare dinner.  And it worked!

Tonight I defrosted some fillets - as directed on the package.  I just soaked them in their packaging in water for 20 minutes or so.  Meanwhile, I chopped onion, shred a yellow squash, grated some ginger and covered it all with Rao's sauce.  I heated that in the oven while the mahi mahi defrosted.  Delicious dinner with little fuss, and no trips to the store.  Perfect!

Ingredients:
MahiMahi fillets - defrosted, sprinkled with salt and pepper
1/2 large Vidalia onion, chopped in large pieces
1 yellow squash shredded spaghetti style (I used a zester - you can use a vegetate)
2 Tbsp grated ginger
Rao's sauce to cover

Directions:
1) Preheat oven to 400 degrees.  Bake the vegetables for about 15 minutes, until bubbly.

2) Turn heat down to 375 degrees.  Add the fillets to the casserole and cover with sauce.  Bake for about 5-6 minutes on each side, until cooked through.

That's it!
For more info and recipes for mahi mahi, check this out :
http://healthyeating.sfgate.com/mahi-mahi-healthy-5223.html

one pan fish dinner - 7/9/2018

GInger Glazed Mahi Mahi

from Madeline Sigman-Grant

7/18/19
I adjusted this as I went - came out great on cod, especially a day or two later, but not sure what I did.
I probably decreased the soy sauce and increased the ginger.  Full clove of garlic, minced.  Might be absorbed into mahi mahi a bit better.   Baked at 400 (cod loin is thicker than the fillets) for about 10-15 minutes.


INGREDIENTS: 

• 1.5 Tablespoon honey
• 1.5 Tablespoon soy sauce
• 1.5 Tablespoon balsamic vinegar
• 1/2 teaspoon grated fresh ginger root
• 1/2 clove garlic, crushed or to taste
• 1 teaspoon olive oil
• 2 (6 ounce) mahi mahi fillets
• salt and pepper to taste
• 1-1/2 teaspoons vegetable oil


DIRECTIONS:

1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. 3. Remove fillets to a serving platter and keep warm.
4. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Ancho Chicken With Warm Corn, Zucchini and Tomato Salad

From the Washington Post - Ellie Krieger's Nourish column,
http://www.washingtonpost.com/pb/recipes/ancho-chicken-warm-corn-zucchini-and-tomato-salad/14233/

My son was home one weekend, and we love to cook together.  In classic fashion, I set out about 20 recipes that I wanted to make and had him make the final decision.  He was a winner - as were we all - as he chose for us to make this chicken recipe with the Golden Lentil with Soft, Sweet Onions on the side, also from the Washington Post.  Maybe an overdose on protein between the two dishes, but a great combination of tastes.  Small portions are filling, but it's hard to stop at just one serving.

Since I don't tend to like to watch chicken cooking on the stove, we used the spice rub, then baked the chicken at 375 for about 24 minutes, and cooked the vegetable mixture on the stove, lightly sprinkling in more of the same spices.

NOURISH SEP 10, 2014

This is the perfect recipe to bridge summer and fall. Its focal point is a bounty of colorful summer produce, cooked just enough to retain fresh appeal but warmed and softened enough to comfort.

It also happens to be good year-round made with frozen corn kernels. If you don't have ancho chili powder on hand, substitute any mild chili powder or even paprika.

A finishing touch of buttery avocado seals the deal.

Make Ahead: This dish may be refrigerated in an airtight container for up to 3 days. Allow it to come to room temperature or warm it in the microwave, and slice the avocado and add cilantro, right before serving.

SERVINGS:

Tested size: 4 servings

INGREDIENTS

1 teaspoon ancho chili powder (may substitute mild chili powder or paprika)
1/4 teaspoon ground cumin
1/4 teaspoon garlic powder
1/2 teaspoon salt
1/8 teaspoon ground cayenne pepper
4 thin-cut boneless, skinless chicken breasts (about 5 ounces each)
4 teaspoons olive oil
1/2 small onion, diced
1 medium zucchini (about 8 ounces), diced
1 pint grape tomatoes, each cut in half
1 1/2 cups corn kernels (from 1 large or 2 small ears fresh corn)
1 clove garlic, minced
Flesh of 1 ripe avocado, sliced
3 tablespoons fresh lime juice
3 tablespoons fresh cilantro leaves


DIRECTIONS

Stir together the chili powder, cumin, garlic powder, 1/4 teaspoon of the salt and the cayenne pepper in a small bowl. Sprinkle the spice mixture on both sides of the chicken, rubbing it in a little with your fingers.

Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Once the oil shimmers, add the chicken pieces; cook for a total of about 6 minutes, turning them over as needed, until lightly browned on both sides and cooked through. Transfer the chicken to a plate.

Add the remaining 2 teaspoons of oil to the skillet; once the oil is quite hot, add the onion and stir to coat. Cook for about 2 minutes or until softened, then add the zucchini, tomatoes, corn and garlic; cook until all of the vegetables are softened but they still retain their shape, about 3 minutes. Season with the remaining 1/4 teaspoon of salt.

Divide the vegetable mixture among individual plates. Top each with a piece of chicken and a few slices of avocado. Sprinkle with the lime juice and cilantro, and serve.

Salmon Salad with Horseradish Sauce

From www.nutritionaction.com - under Healthy Recipes by Kate Sherwood


According to the author's note, you can also use canned no-salt-added salmon.  Canned salmon is almost always wild.  Just drain, remove any skin and bones, and toss with the horseradish sauce.

Since I don't like sautéing fish on the stove, I prepared the sauce, spread it on the salmon, reserved about half and used it as a dip for veggies.  I like things on the spicier side, so I increased the mustard and horseradish in the remaining half, after I covered the salmon.  The thick sauce also helped to keep the salmon moist while cooking - at 350 for 18 minutes, adjusted depending on the thickness, of course.

Ingredients:

1 Tbsp prepared horseradish (sl more)
1 Tbsp dijon mustard  (sl more)
1/2 cup 0% Greek yogurt
1/4 tsp Kosher salt
1 Tbsp canola oil
1 lb skinless salmon fillet
8 cups salad greens
1/2 cup sliced cucumber
1/4 cup sliced radishes

Directions:

1) In a large bowl, whisk together the horseradish, mustard, yogurt and salt.

2) Heat the oil in a large non-stick skillet over medium heat.  Sauté the salmon until lightly browned and cooked through, 3-5 minutes per side.

3) Remove, allow to cool, break into large pieces and gently toss with the horseradish sauce.

4) Put the salad greens on a platter.  Top with the dressed salmon and the cucumber and radish.

Serves 4
Per serving 240 calories, 320 mg sodium, 11g fat, 1.5 gm saturated fat, 6 g carbohydrates, 29g protein, 3g fiber.

Roasted Salmon Nicoise Platter Recipe

http://www.foodnetwork.com/recipes/ina-garten/roasted-salmon-nicoise-platter-recipe.html

This can get pretty involved, but I just made the salmon and the marinade - 1/4 of the recipe for a 1.5 lb salmon -- and it was delicious - took exactly 12 minutes for a thin piece of salmon.  Try to keep the marinade on the salmon, not around it, as it does tend to burn.

Also tossed some cauliflower and scallions with a little olive oil and salt, to use up supplies.  Also cooked at 500 for ?minutes just til a little brown around the edges.  -- really good.

Ingredients
Marinade:
4 lemons, zested and juiced
1/4 cup olive oil
1/4 cup Dijon mustard
4 garlic cloves, minced
Kosher salt and freshly ground black pepper

6 pounds skin-on fresh salmon fillets

3 pounds small Yukon gold potatoes
1 1/2 pounds haricots verts, stems removed
3 pounds ripe tomatoes, cut into wedges (6 small tomatoes)
12 hard-cooked eggs, peeled and cut in 1/2
1 bunch watercress or arugula
1/2 pound large green olives, pitted
1 can anchovies, optional

Vinaigrette:
1/4 cup champagne vinegar
1 teaspoon Dijon mustard
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 cup good olive oil

Read more at: http://www.foodnetwork.com/recipes/ina-garten/roasted-salmon-nicoise-platter-recipe.html?oc=linkback

Directions
Preheat the oven to 500 degrees F.

For the marinade, whisk together the lemon juice, lemon zest, olive oil, mustard, garlic, 1 1/2 tablespoons salt and 1/2 tablespoon pepper in a small bowl and set aside.

Place the salmon on a sheet pan that has been covered in aluminum foil, and drizzle the marinade over the salmon. Allow the salmon to sit for 15 minutes.

Meanwhile, place the potatoes and 2 tablespoons salt in a large pot of water. Bring the water to a boil, then lower the heat and simmer for 10 to 15 minutes, until the potatoes are barely tender when pierced with a knife. Drain the potatoes in a colander, then place the colander with the potatoes over the empty pot off the heat and cover with a clean, dry kitchen towel. Leave the potatoes to steam for 15 to 20 minutes, until tender but firm. When the potatoes are cool enough to handle, slice them in thick slices and set aside.

Place the salmon in the oven and cook for 12 to 15 minutes, or until it is almost cooked through. Remove to a plate and allow it to rest for 15 minutes. Remove the skin and break into large pieces.

Blanch the haricots verts in a large pot of boiling salted water for 1 1/2 minutes only. Drain immediately and immerse in a bowl of ice water. Drain again and set aside.

For the vinaigrette, combine the vinegar, mustard, salt, and pepper. Slowly whisk in the olive oil to make an emulsion. Set aside.

Arrange the salmon, potatoes, haricots verts, tomatoes, eggs, watercress, olives and anchovies, if used, on a large flat platter. Drizzle some vinaigrette over the fish and vegetables and serve the rest in a pitcher on the side.

Read more at: http://www.foodnetwork.com/recipes/ina-garten/roasted-salmon-nicoise-platter-recipe.html?oc=linkback

Coffee-cured carne asada with charred poblanos

Jerry would like to try this:

Coffee-Cured Carne Asada with Charred Poblanos
Recipe adapted from Tim Byres, executive chef of Smoke in Dallas, TX

What you’ll need:
1/3 cup finely ground dark roast coffee
1/3 cup dark chili powder
1/3 cup smoked paprika
½ cup kosher salt
2/3 cup packed dark brown sugar, plus 1 Tbsp
3 Tbsp sugar
2 Tbsp granulated garlic
1 Tbsp ground cumin
1 tsp cayenne pepper
Zest and juice of 1 lime
1 tomato, roughly chopped
2 garlic cloves, chopped
½ cup fresh cilantro, chopped
2 lb. grass-fed flank steak
6 poblano chilies

How to make it:
1. Make the coffee rub. In a medium bowl, mix the coffee, chili powder, smoked paprika, kosher salt, 2/3 cup dark brown sugar, sugar, garlic, cumin, and cayenne, using your hands to break up any clumps. Store in an airtight container, in a cool, dry place.
2. In a food processor, add lime zest, lime juice, tomatoes, garlic, cilantro, and ¼ cup of the coffee rub, and blend until smooth.
3. Using the tip of a sharp knife, score the surface of the steak across the grain in 1-inch increments. Put the steak in a gallon-sized freezer bag and pour in the marinade. Seal the bag, pressing out as much air as possible. Massage the marinade into the meat and refrigerate for at least 2 hours or overnight.
4. Prepare a grill for direct high heat. Remove the steak from the marinade and place it on the hot, well-oiled grill grates. Grill for 2 to 3 minutes at a 45-degree angle to the grate (11 o’clock), then rotate the steak (to 2 o’clock) and continue to cook for 2 to 3 minutes. Flip the steak and repeat for medium-rare. Allow the steak to rest for 20 minutes.
5. As the meat rests, place the poblanos on the grill and cook until blackened on all sides, about 8 to 10 minutes. Allow the peppers to cool and then peel off the blackened skin.
6. Thinly slice the steak along the bias and against the gran. Slice the peppers into the strips and serve alongside the steak. Makes 6 to 8 servings.

Baked Chicken in Red Pepper Sauce

Adapted from one of my first cookbooks, Better Homes and Gardens, Cooking for Today, Chicken (1993).  This is a healthy breaded chicken dish in a tangy sweet red pepper sauce.  I like to make it with substitutes for white flour - with quinoa flakes for the chicken and arrowroot flour for the sauce thickener.  I also double the red pepper from the original recipe.

Ingredients:
1/2 cup quinoa flakes (cereal section of Whole Foods)
1 tsp salt
1 tsp paprika
1/2 tsp pepper
2- 2.5 pounds chicken breasts, with or without bones
2 Tbsp butter, melted
2 medium red or green sweet peppers, cut into squares
1/4 cup sliced green onions
1 Tbsp cooking oil
2 Tbsp arrowroot or white flour
1 cup vegetable broth
4 tsp sugar
1/2 tsp crushed red pepper
2 Tbsp cider vinegar

Directions:
1) Preheat oven to 375 degrees.

2) In a plastic bag combine the flakes, salt, paprika and pepper.

3) Rinse chicken; add a few pieces of chicken at a time, shaking to coat well.  Arrange in a shallow baking pan, and drizzle with butter.  Bake at 375 for 30-40 minutes, depending on the thickness, until done.  Alternatively, when it is almost done, baste with the sauce and continue cooking until done.

4) While the chicken starts cooking, prepare the sauce.  In a medium saucepan, cook the sweet pepper and green onion in hot oil until tender.  Add the flour, then the broth, sugar and crushed red pepper.  Cook and stir until thickened and bubbly, then 1 minute more. Remove from heat; stir in vinegar.

5) Spoon sauce over chicken.  Pass remaining sauce with the chicken.

African Bean Soup

From www.pcrm.org, Recipe of the Week - January 2014

Sweet potatoes and peanuts are familiar ingredients in many African cuisines. In this colorful soup they are combined with garbanzo beans and other vegetables and served over cooked rice.  This is relatively easy to prepare and very good.  You can increase the garbanzo beans and peanut butter to provide enough protein for a whole meal.  It is very filling.

Makes 8 servings

Ingredients

1/2 cup water
3 tablespoons reduced-sodium soy sauce
1 onion, sliced
2 small sweet potatoes or yams, peeled and diced (about 2 cups)
1 large carrot, thinly sliced
1 celery stalk, thinly sliced
1 red bell pepper, seeded and diced
1 15-ounce can crushed tomatoes
4 cups vegetable broth (see recipe) or water
1 15-ounce can garbanzo beans
1/2 cup chopped fresh cilantro
3 tablespoons peanut butter (would try to increase, as the taste doesn't come through)
1-2 teaspoons curry powder (I prefer 1 tsp of cumin and 1 tsp coriander)
4 cups cooked brown rice

Directions

Heat water and soy sauce in a large pot. Add onion and sweet potatoes or yams and cook over high heat, stirring often, until onion is soft, about 5 minutes.

Add carrot, celery, and bell pepper. Cover and cook 3 minutes, stirring occasionally.

Add tomatoes, broth or water, beans and their liquid, cilantro, peanut butter, and curry powder. Stir to mix, then cover and simmer until vegetables are tender when pierced with a fork, about 10 minutes.

Per serving: 279 calories; 5.6 g fat; 1 g saturated fat; 18% calories from fat; 0 mg cholesterol; 10.5 g protein; 48.9 g carbohydrates; 6.2 g sugar; 9 g fiber; 472 mg sodium; 80 mg calcium; 3.3 mg iron; 35.7 mg vitamin C; 3,251 mcg beta-carotene; 1.8 mg vitamin E

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Roasted Mackerel with Paprika Garlic Rub, Mustard vinaigrette and sweet potatoes

From epicurious.com

Great find - never had mackerel before, but bought it when Whole Foods was out of salmon during a pre-blizzard supermarket run.  Good, meaty non-oily fish. The rub is very tasty, if not a bit bitter because of the garlic and paprika - but good.  The mustard vinaigrette tasted a bit lemony, and was excellent on the potatoes and with the quinoa I prepared with this dish.  Overall, very good dinner. Will definitely add mackerel to my repertoire of fish, which has been pretty much limited to salmon and halibut.

From epicurious:

I don't know why some people don't like mackerel and why it's not more widely served in the States. It's such a lovely fish, cheap and plentiful, and, served with this gently Spanish vinaigrette, an absolute winner. Make sure you dress the potatoes while they are still warm as they'll take on the dressing much better.

ingredients
2 garlic cloves, peeled
2 tsp paprika
1 tsp sea salt, plus more to taste
Olive oil
8 mackerel fillets, skin on
1 pound new potatoes -I used sweet potatoes
2-3 scallions, trimmed and thinly sliced

For the vinaigrette
Pinch of saffron
1 Tbsp white wine vinegar
1 tsp Dijon mustard
1/4 cup extra virgin olive oil
Sea salt and freshly ground black pepper

preparation
1. Preheat the oven to 400°F.
2. Put the garlic and paprika into a mortar, add the salt, and pound to a smooth paste. Add a few drops of olive oil, then rub the flesh side of the mackerel fillets with the paste and set aside.
3. Make the vinaigrette. Put all the ingredients into a small bowl and whisk together with a fork. Season with salt and pepper to taste.
4. Line a baking sheet with parchment paper and brush lightly with olive oil. Lay the mackerel fillets skin side up on the paper and season the skin with sea salt. Roast for 8-10 minutes until the skin is crisp and the fish is cooked through. Remove from the oven and leave to rest.
5. Meanwhile, boil the potatoes in a large pan of salted water for about 15 minutes until tender, then drain. Return to the pan with 1 tablespoon of olive oil. Crush lightly with the back of a fork, then add the scallions and stir to combine. Season with salt, then add a couple of tablespoons of the vinaigrette.
6. Serve the crushed potatoes topped with the mackerel and a drizzle of the remaining vinaigrette.

Recipes from Gordon Ramsay's Home Cooking by Gordon Ramsay. Copyright © 2013 by Gordon Ramsay. Reprinted by permission of Grand Central Publishing. All rights reserved.


Read More http://www.epicurious.com/recipes/food/views/Roasted-Mackerel-with-Garlic-and-Paprika-51161600#ixzz2tD1VnVKz

Sweet Potato-Black Bean Stew with Sweet Peppers and Peanut Sauce

This is from Molly Katzen's newest cookbook, The Heart of the Plate.  You might recognize her name from her Moosewood Cookbook, published in 1977.  She was vegetarian way before it was as popular as it is today.  I just took a walk down memory lane and browsed through my old food-stained copy of that book.  Her recipes in this hardcover new book are more interesting, as evidenced by this peanut flavored sweet potato stew.  The color pictures add a lot more interest as well.

I didn't take the time to make the banana-cheese empanadas that were meant to accompany this stew, but made a 2-minute version of them by top broiling banana, pepper Jack cheese and a squirt of lime on thin bread in the toaster oven -- not bad!!  She gives much more direction about preparation than I'm including here.

Some other interesting sounding dishes are Roasted Eggplant Salad with Coconut-Lime Vinaigrette, Golden Lentils with Soft Sweet Onions and Brussel Sprouts with Cranberries.

Ingredients:
For the stew:
2 Tbsp olive or roasted peanut oil, or a combination
2 cups minced red onion (1 large)
2 Tbsp finely minced fresh ginger
1 1/4 tsp salt, or to taste
2 tsp minced or crushed garlic
2 lb sweet potatoes, peeled and cut into 3/4 inch cubes (7 cups)
1/2 cup water
1 large sweet red bell pepper, in 1/4 inch dice (2 cups)
2 Tbsp fresh lime juice, or more to taste
3 cups cooked black beans or two 15-oz cans, rinsed and drained

For peanut sauce:
1/3 cup smooth peanut butter
1/2 cup boiling water
1 1/2 tsp cider vinegar or unseasoned rice vinegar
1 1/2 tsp agave nectar or light-colored honey
Crushed red pepper (optional)

Optional extras:
Roasted peanuts, lime wedges, chopped cilantro leaves

Directions:
1) Heat a soup pot over medium heat for about a minute; add the oil and swirl to coat the pan.
2) Add the onion, ginger and 1/2 tsp of the salt.  Cook, stirring often, for about 3 minutes.
3) Add 1 tsp on the garlic and sauté for about 5 minutes longer, or until the onion becomes translucent.
4) Stir in the sweet potatoes, plus the remaining 1 tsp of garlic and another 1/2 tsp of salt.  Cover and cook for 5 minutes.
5) Add 1/2 cup water, cover again, and cook over low heat for about 20 minutes, or until the sweet potatoes are almost done.  Stir every 10 minutes or so.
6) Add the bell pepper and lime juice, stir, and cover to cook for 5 minutes or so until the sweet potatoes are fork-tender.  Add more water or lime juice if the vegetables are sticking to the bottom.
7) Gently stir in the beans during the last few minutes of cooking.
8) Put the peanut butter in a medium bowl and slowly stir in the boiling water, then vinegar, sweetener and remaining 1/4 tsp of salt.  Adjust taste.
9) Use a rubber spatula to scrape all the sauce into the stew, then stir gently .  Adjust to taste with salt, lime or possibly crushed red pepper.

Blackening spice rub

From www.canyonranch.com

My husband and I first tasted this when we went to Canyon Ranch for our 25th anniversary.  Don't let the number of ingredients scare you off - mix this up once and save it in an air-tight container for months.  It's great for an instant at-home dinner - prepare a salad and steam some veggies while the chicken is grilling, and voila!

As an easy way to cut portion size without anyone noticing, I slice the chicken breasts horizontally to make two servings out of one.  That way, there should be an adequate amount of protein, and the taste of the spice rub is more prominent.  People can always have 2 portions if they choose.

Ingredients:
3 Tbsp Old Bay seasoning
1 Tbsp paprika
1 Tbsp chili powder
1 Tbsp onion powder
1 Tbsp garlic powder
1 1/2 tsp dry thyme
1 1/2 tsp dry mustard
1 Tbsp dry basil
1 1/2 tsp dry oregano
3/4 tsp cayenne pepper
1/2 tsp freshly ground black pepper
1/2 tsp cumin seed
1/2 tsp curry powder

Directions:
Combine all ingredients in a small air-tight container and mix well.

Makes 2/3 cup, each 1 tsp serving contains approximately:

5 calories
1 gm carb
0 gm fat
0 gm chol
0 gm protein
157 mg sodium
0 gm fiber

Chicken with Black Bean-Chipotle Sauce

Adapted from Canyon Ranch Nourish - indulgently healthy cuisine

If there are any leftovers, they can be used to create other dishes during the week.  The chicken can be cut into strips and added to a salad for lunch, and the bean sauce can be used over tofu.  There's a lot of leeway in terms of the spiciness.  My family likes it on the relatively bland side, but it can be made as spicy as you like.  Served with a small salad and a side of quinoa, it makes a great dinner.  We love cilantro, but if you think it tastes like soap, as many people do (it's genetically determined), you can try using another herb you like.  I might try basil.

Makes 4 servings

Ingredients for the sauce:
4 Tbsp diced yellow onion
2 tsp minced garlic
14-oz can black beans, rinsed and drained
1/2 - 2 tsp ground chipotle chile pepper, according to taste
1 cup low sodium vegetable stock
1 cup diced tomatoes
1 Tbsp minced fresh cilantro
up to 1 tsp sea salt

Ingredients for the chicken:
1 Tbsp extra virgin olive oil
1 Tbsp chili powder
4 four ounce skinless boneless chicken breast halves

Directions:
1) Preheat the grill or broiler.
2) Lightly spray a large saucepan with canola oil spray.  Sauté the onions and garlic over medium heat until the onions are translucent.
3) Add the black beans, chipotle, stock, tomatoes, cilantro and salt, and slowly simmer for 10-20 minutes or until the liquid is slightly thickened.  Remove from the heat.
4) Combine the olive oil and chile powder in a small bowl and mix to form a paste.  Rub the paste over the chicken breasts.
5) Grill or broil the chicken for 5-7 minutes on each side, or until the internal temperature reaches 165 degrees F.
6) Serve each chicken breast with 4 tablespoons of black bean sauce.

Per serving: 330 calories; 29 gm carbs; 8 gm fat; 73 mg cholesterol; 37 gm protein; 11 gm fiber; 586 mg sodium, but depends on content of stock, canned tomatoes and added salt.

Nutty Honey Chicken

Adapted from 1000 Lowfat Recipes by Terry Blonder Golson

This is a very quick and easy recipe.  For a gluten-free variation, use Tamari gluten free soy sauce and quinoa flakes instead of bread crumbs.

Makes 4 servings

Ingredients:

1/4 cup honey
2 Tbsp Dijon mustard
1 Tbsp lo sodium soy sauce
1/2 cup finely chopped pecans or other nuts
1/2 cup soft whole wheat breadcrumbs or quinoa flakes
2 pounds skinless chicken breasts

Directions:

1) Preheat the oven to 400.  Lightly coat a baking pan with oil - very important with honey in the recipe.

2) Combine the honey, mustard and soy sauce in a bowl.

3) Toss the nuts and breadcrumbs or quinoa flakes together on a plate.

4) Brush each piece of chicken with the sauce, then roll it in the breadcrumb mixture.  Gently shake off the excess.  Place on the baking sheet.

5) Bake for 20 minutes or so; check thickest piece for doneness.

Per serving: Calories 390; Protein 40g; Fat 15g (saturated 2g); carbohydrates 24g; Fiber 1g; sodium 180mg.

Cilantro-lime Garlic Chicken and Mango Kebabs

Adapted from washingtonpost.com May 23, 2013


This is a delicious light barbecue option.  It was my first venture into grilling fruit, and I will definitely
be experimenting more with this during the summer.  It's early in the season for peaches, but even
totally unripe peaches worked well and developed flavor as they cooked.  The ripe mango was even
better when cooked.

If you're using wood skewers, be sure to let them soak for at least an hour prior to putting the chicken and other ingredients on.

Ingredients:

For the marinade and chicken:
1 cup chopped cilantro (leaves and tender stems)
2 Tbsp canola oil
4 large cloves garlic, chopped
Juice of 1 lime
1 1/2 tsp honey
1/4 tsp sea salt
1/4 tsp freshly ground pepper
1 lb boneless, skinless chicken breast halves

For the kebabs:
1/2 large red onion, cut in quarters, and separate the layers
1 large red bell pepper, stemmed and seeded and cut into bite-size pieces
1 firm peach, pitted and cut into chunks (or us nectarine of pineapple chunks)
Flesh of 1 champagne (Ataulfo) mango, cut into chunks


Directions:

1) combine the cilantro oil, garlic, lime juice, honey, sea salt and pepper in the bowl of a food processor.  Puree to form a smooth marinade.  Transfer 1/4 cup to a large ziploc bag and pour the rest of the marinade into a small bowl.

2) Cut the chicken into bite-size chunks and add to the bag.  Seal and massage to coat the chicken.
Refrigerate for several hours.

3) To prepare the kebabs, fill the skewers by alternating layers of red onion, peaches, the marinated chicken, bell pepper and mango.  Brush them with the remaining marinade.  Transfer the skewers to an outdoor grill or under the broiler.  On the grill, close the lid and cook for 6-8 minutes, then turn the skewers over, close the lid and cook for 6-8 minutes or until the chicken is cooked through and the fruits and vegetables are slightly softened.

Apricot Chicken for Passover

This is a VERY simple recipe that is very tasty, and a very good alternative to the heavier foods that are often served during Passover.

Ingredients:

8 pieces of boneless chicken
1 cup apricot preserves (I use Bonne Maman)
1/2 cup matzo meal or quinoa flakes (if you agree that these are Kosher for Passover)
2 tsp garlic powder
1 tsp salt
1/2 tsp pepper
2 eggs beaten
1/2 cup wine (I use sake when making this when it's not Passover)
up to 2 Tbsp margarine


Mix matzah meal with garlic powder, salt and pepper.  Dip chicken in egg, the matzah meal.
Place in greased pan.  Mix preserves, wine and margarine.  Microwave on high for 2 minutes.
Pour over chicken and bake uncovered at 325-350, depending  on your over,  for 40 minutes.

3/18/2017   Searched for a wine substitute - evidently can try 1 TBSP of white wine vinegar or apple cider vinegar per cup of water or broth --- I'll try it today, as I want to cook alcohol-free, even though it cooks off.