Corn Cakes

http://www.jasonrobertscott.com/

With the holidays upon us, so quickly as usual, easy and fast meals are the ticket!  Here you can use easy ingredients that you most likely have in your pantry and fridge to whip up these cakes.  This whole meal is surprising decadent, and filling.  Serve with a small mixed greens salad with fresh cilantro and lime vinaigrette to really round it all out.

Serves 4

adapted from Eating Well

Ingredients:

1 cup instant brown rice

6 scallions, trimmed and sliced

2 teaspoons minced garlic

1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried thyme leaves, crushed

1 cup frozen corn

1 cup whole-wheat breadcrumbs

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

2 large eggs

4 teaspoons extra-virgin olive oil, divided

1 15-ounce can black beans, rinsed

1 cup tomato salsa, mild, medium or hot

Method:

1.Cook rice with the amount of water called for in the package directions, adding scallions, garlic and thyme to the water. Remove from heat and stir in corn, breadcrumbs, salt and pepper. Let stand for about 5 minutes to cool slightly.

2.Whisk eggs in a large bowl until frothy. Add the rice mixture and mash with a potato masher until the mixture holds together (it will be fairly soft), about 1 minute. Shape the mixture into 8 patties.

3.Heat 2 teaspoons oil in a medium nonstick skillet over medium-high heat. Carefully transfer 4 patties to the pan with a spatula and cook until browned and crispy, about 3 minutes per side. Transfer to a plate; cover to keep warm. Wipe out the pan with a paper towel, add the remaining 2 teaspoons oil and repeat with the remaining 4 patties.

4.Meanwhile, combine beans and salsa in a small saucepan and cook over medium-high heat, stirring occasionally, until hot, about 5 minutes. To serve, divide the beans among 4 plates and top with 2 patties each.

Tofu Garam Masala

http://www.jasonrobertscott.com/

The first time we ever tried Indian Masala was at a little restaurant in Sheboygan called the Grotto.  It was amazing.  The flavors are so complex yet familiar and delicious- creamy, mildly spicy, tomatoey- with the bright color ( and mild flavor) of turmeric, with ginger, garlic, onion, coriander, spicy red pepper flakes and finally the Garam Masala blend of spices itself.  Inspired to make this dish at home, much time was spent scouring recipes.  We wanted something simple, not heavy, but of course it should taste like Masala!  And wefound it- of course with our own adjustments to make it even better.  The challenge, and this was a few years ago now, was to find Garam Masala in the spice aisle.  Nowadays you shouldn't have a problem and you can easily find delicious Naan bread to scoop up your sauce with... The original recipe calls for chicken so I'm going to put both ways below, tofu is just as delicious but requires less simmering time and water and more pan searing to crisp it up.

Chicken Masala Ingredients:

1 tablespoon Canola oil

1 large onions, or 2 small ones, chopped

8 cloves garlic, chopped

1 large inch of fresh ginger, chopped

2 bell peppers, chopped

3/4 rounded teaspoon ground Tumeric

1/2 rounded teaspoon Red Pepper flakes, more to taste

3/4 rounded teaspoon Garam Masala

1/2 rounded teaspoon ground Coriander

3 tablespoons tomato paste

3/4 cup plain nonfat yogurt

4 boneless skinless chicken breasts, trimmed and pounded to be even thickness throughout each

1 cup water

2 green onions, chopped, for garnish

salt and pepper to taste

1/4 cup plain non fat yogurt, for garnish

2 cups cooked brown rice

Naan Bread

Cut the pounded chicken in to cubes, season with salt and pepper.  In a large dutch oven pan, heat oil over medium flame.  Once hot, sear the chicken on all sides ( about 4 minutes total) and then set aside, tent with foil.  To the same pan add a bit more oil then add onion, garlic and ginger- cooking over medium heat till they just turn golden- 8 minutes.  Add in the peppers, all the spices, tomato paste, and stir till all well coated/ combined.  Stir in the yogurt to combine then add the water and the chicken breasts in a single layer to the pan.  Simmer for 15 minutes till the chicken is cooked through.  Taste and adjust with salt/ pepper.  Then divide the rice between 4 shallow serving bowls, top with one forth of the chicken/ sauce/ veggies.  Add more yogurt and the green onions for garnish, serve with Naan bread. 

Tofu Masala Ingredients:


1 tablespoon Canola oil
1 large onion, or 2 small ones, chopped
8 cloves garlic, chopped
1 large inch of fresh ginger, chopped
2 bell peppers, chopped
3/4 rounded teaspoon ground Tumeric
1/2 rounded teaspoon Red Pepper flakes, more to taste
3/4 rounded teaspoon Garam Masala
1/2 rounded teaspoon ground Coriander
3 tablespoons tomato paste
3/4 cup plain nonfat yogurt
1 package ( 16 ounces) Firm Tofu, drained, pat dry with paper towels and cut into 1" cubes
1/2 cup water
2 green onions, chopped, for garnish
salt and pepper to taste
1/4 cup plain non fat yogurt, for garnish
2 cups cooked brown rice
Naan Bread

Season your tofu with salt and pepper and a dash each of Tumeric, Coriander, Ground Ginger, Red Pepper Flakes, and Garam Masala, gently combine with your tofu so it doesn't break apart. In a large dutch oven pan, heat oil over medium flame. Once hot, sear the tofu on all sides ( about 10 minutes total) and then set aside, tent with foil. To the same pan add a bit more oil then add onion, garlic and ginger- cooking over medium heat till they just turn golden- 8 minutes. Add in the peppers, all the spices, tomato paste, and stir till all well coated/ combined. Stir in the yogurt to combine then add the water and the tofu to the pan. Simmer for 10 minutes so the tofu is infused with the sauce. Taste and adjust with salt/ pepper. Then divide the rice between 4 shallow serving bowls, top with a breast of chicken and a one forth of the tofu/ sauce/ veggies. Add more yogurt and the green onions for garnish, serve with Naan bread.

Spur of the Moment Orange Chicken with Veggie Quinoa

This may be pretty dorky, but- don't you just LOVE when you can throw a bunch of random stuff together... that you've got hanging around the kitchen.... and make it in to a really really good meal?  Well, we are dorks because we certainly do, enjoy it- literally! 

Obviously you won't make this recipe having the exact same happenstance of ingredients on hand... unless you made fish tacos Sunday, Quinoa Cakes Saturday, and are planning to make Wild Rice with Pistachio and Oranges ( coming soon!).    The inspiration, other then what we had to use, came from a craving for Chinese Orange Chicken- but no desire for the unhappy belly afterwards.

We had a good 2.5 cups of cooked quinoa ready to go ( rather then rice- perfect!), lots of oranges to spare ( mmm juicy orange and zest), cilantro/ red cabbage/ corn/ red onion and some thawed chicken breasts just ready to either waste away sadly or be magically transformed into this super high protein, ingredient efficient, tasty AND healthy spin on a Chinese meal.  We even had leftovers to take for lunch today- yep, we are cool!  Without further adue- here's how we made this:

Ingredients::

4- 4 ounce chicken breasts, trimmed and sliced into 1" strips

Sauce+ Marinade Chicken

Juice and Zest from 2 oranges

scant* 1/4 cup Teryaki Sauce

1 small dash Toasted Sesame Oil

1 large dash Fish Sauce

1 teaspoon red pepper chili sauce

1/2 teaspoon Garlic Powder 

Quinoa

1 teaspoon Olive Oil

1/2 red onion, finely diced

1/2 cup corn

1/2 cup shredded purple cabbage

1/4 cup cilantro, chopped, plus more for garnish

1/2 cup white wine

1/4 cup water

1/4 cup reserved sauce/ marinade

1/2 orange, juiced

1/2 cup cherry tomatoes, halved

2.5 cups cooked quinoa

salt and pepper to taste

Method::

In a medium bowl, whisk together all marinade ingredients, reserve about 1/4 cup, set aside. Season chicken lightly with salt and pepper and garlic powder, then place the chicken strips in to the bowl of marinade and let sit for 10-15 minutes. Meanwhile:


In a 10-12" pan, heat oil over medium heat till hot.  Add onion, cook for 3-4 minutes till translucent and fragrant.  Add in the corn, cabbage, cilantro, tomatoes and stir to combine, 2 minutes.  Add in 1/2 cup wine and reduce by half.  Add in the quinoa, toss well, adding in marinade, orange juices and water to coat the mixture.  If it's too dry, add more water.  Heat through, about 3 minutes longer.  Taste and adjust seasonings with salt and pepper.

To cook the chicken, heat another 8-10" pan over medium high heat with a small dash of oil.  When the pan is hot, add in all the marinade and chicken from your bowl.  Cook tossing often for about 7-8 minutes, till juices run clear and chicken is cooked through completely.  Serve on a bed of Quinoa and top with extra cilantro.

Shakshuka

What is it?  Shakshuka, an Israeli dish with eggs poached in a flavorful tomato sauce.  This recipe has a small ingredient list or cheap grocery staples- packs a huge punch of flavor, and it is SO simple to make. Win Win Win!  The one tip is to use the BEST quality canned tomatoes, we used a store brand and there was a slight so so taste the tomatoes, which are the star in this recipe.

Shakshuka [Eggs Poached in Spicy Tomato Sauce]

Adapted from Saveur
Serves 4
1/4 cup olive oil
5 Anaheim chiles or 3 jalapeños, stemmed, seeded, and finely chopped
1 small yellow onion, chopped
5 cloves garlic, crushed then sliced
1 teaspoon ground cumin
1 tablespoon paprika
1 28-ounce can whole peeled tomatoes, undrained
Kosher salt, to taste
4 eggs
1/2 cup feta cheese, crumbled
1 tablespoon chopped flat-leaf parsley
Warm pitas, for serving

Heat oil in a 12-inch skillet over medium-high heat. Add chiles and onions and cook, stirring occasionally, until soft and golden brown, about 6 minutes. Add garlic, cumin, and paprika, and cook, stirring frequently, until garlic is soft, about 2 more minutes.

Put tomatoes and their liquid into a medium bowl and crush with your hands. Add crushed tomatoes and their liquid to skillet along with 1/2 cup water, reduce heat to medium, and simmer, stirring occasionally, until thickened slightly, about 15 minutes. Season sauce with salt.

Crack eggs over sauce so that eggs are evenly distributed across sauce’s surface. Cover skillet and cook until yolks are just set, about 5 minutes. Using a spoon, baste the whites of the eggs with tomato mixture, being careful not to disturb the yolk. Sprinkle shakshuka with feta and parsley and serve with pitas, for dipping.

Roasted Tomato Salsa

6 Plum Tomatoes
2 Garlic Cloves
1 bunch of Cilantro
2 Limes
1 Small Red Onion (or whatever onion you have)
2 Serrano Peppers
1 tbs EVOO
2tsp Kosher salt
a few cracks of fresh ground pepper

Place the tomatoes in an oven safe dish and place in the broiler.  Broil until blackened and soft.  Quarter when done.
Roughly chop the onion and the peppers, crush and peel the garlic.  Then add all three to a hot pan with the EVOO.  Saute just until soft and fragrant.
Add all of the ingredients together in a good blender or food processor and pulse until combined.  Add extra salt and lime to taste.

Turkey BLT's

A BLT is quite perfect the way it is, but when you forget to pick up the lettuce and want to watch your saturated fat intake you can make amazingly delicious Turkey Bacon, Spinach + Basil and Tomato Sandwiches!  We used Today's Temptations ( a Chicago bakery) Whole Wheat Italian bread, Turkey Bacon, sliced tomatoes from mom's garden and fresh basil from ours along with some crunchy baby spinach... and a shmear of light mayo.  To make these, start by cooking your bacon, then toast the bread, spread on mayo on each side, then layer the tomato, spinach, basil topped with a couple slices of bacon.  Slice it in half and serve with a cold brew of you choics... mmmmm summer juicy tomatoes never tasted better!

Pasta with Cauliflower, feta, and walnuts

This was pasta week, there was an epic fail of a recipe that we won't bore you with and then there was this. A unique spin on "healthy" eating these days is to use less pasta and add in vegetables to fill out the dish. Cauliflower is not usually something we crave here at Urban Kitchen... except maybe the kind we all grew up on with the buttery baked bread crumb topping- but this, this was even better- and it's really good for you too. The method is to saute ( stir fry) the cauliflower so it retains some texture, (and doesn't turn in to mush) this really adds a nice flavor complexity.  Insert garlic, red pepper flakes, onion... brightened with fresh lemon and parsley... topped with toasted walnuts and goat's milk feta- all tossed in with nutty whole wheat pasta; oh my, I wish I still had some to eat ( by the way- left overs at lunch were phenomenal!)  It is so flavorful with tons of garlic and onion, fits in a regular dutch oven style pan and made 5 normal sized portions. The extra red pepper flakes give it just the right amount of heat, I drizzled more olive oil before serving along with the fresh parsley, which really brightens up this dish visually and flavor wise, and the goats milk feta is just perfect- it’s more mellow and creamy then standard feta!  Please try this recipe if it sound sup your alley and let us know what you think- are we crazy or is this really, really THAT good?

Ingredients:
1 head cauliflower 

1 medium onion

4 LARGE cloves garlic 

1/2 lb whole-wheat pasta 

1/4 cup Extra-virgin olive oil ( divided) 

Salt and pepper ( to taste) 

1/2 tsp. red pepper flakes 

2 tsp Champagne vinegar
1/2 lemon
1/2 cup toasted walnuts ( chopped)
4 ounces goat’s milk feta cheese
1/2 cup chopped fresh parsley



Put a large pot of water on to boil. Cut the cauliflower into small flowerets. Peel the onion and slice it very thin. Peel and finely chop the garlic. Put the pasta on to cook.

Saute the cauliflower in olive oil in a large saute pan. When the cauliflower begins to soften, season with salt and pepper and add the sliced onion and red pepper flakes. Saute over medium to high heat until the vegetables are brown and tender. The cauliflower should still be slightly crunchy and should not taste steamed. Add the garlic and remove from the heat, tossing and stirring so the garlic doesn’t burn; if it starts to brown, add a splash of water. Add the vinegar and lemon juice and the toasted walnuts. Taste and correct the seasoning. When the pasta is done, drain and add to the cauliflower, adding enough extra-virgin olive oil to coat the pasta thoroughly, toss together and serve, with the parsley and cheese crumbled over the dish.

Quick Mini Chocolate Cheesecakes

Graham crackers are awesome- if you have these on hand you can make a variety of mini treats....  top them with strawberry preserves and sliced banana with a drizzle of chocolate for a "Banana Split" or spread with Almond butter, drizzle of melted chocolate and sliced bananas or spread some lemon curd on top with a dallop of whipped cream- imagine all the lovely variations of mini "pies"... Dessert in our house happens almost every night so being able to do quick, small portioned, and healthier versions is really important.  A new favorite grocery staple is ricotta cheese, not only is it creamy and yummy enough to eat with your grapes or spread on toast with a drizzle of honey... but it also make a great base for our mini "cheesecakes" and it has a host of health benefits:  it's high in protein, calcium, and it's is a great source of phosphorus (20%), zinc (10%) and selenium (26%) and a good source of Vitamin A, Riboflavin and Vitamin B1...  Plus it is rich in Omega-3 and omega-6 fatty acids ( Known to help prevent heart disease and cancer, and are healthy for the body)  Mix it in with some antioxidant rich dark chocolate, and top with with fresh berries all on a bed of whole grain graham cracker for a crust... and feel good that you are eating such a healthy treat!

(Makes 4 servings, or 8 Cheesecake Crackers)

1/4 cup dark chocolate chips, melted
1/2 cup low fat Ricotta Cheese
4 sheets of Graham Crackers, Honey Low Fat
1 small package of fresh raspberries


Directions

Combine melted chocolate and ricotta in a small bowl.

Spoon 2 tablespoons of the mixture on each graham cracker

Top with fresh raspberries

Shrimp Succotash

It's been a long week, 5 days of working after the 4 day week last week, feels like eternity.  With Friday left to go, making an easy recipe like this was a welcome addition to the night!

Fresh, light, bursting with flavor and color- this recipe is the perfect summer meal to fill you up without leaving you with that heavy feeling.  The freshness really shines through with basil and parsley, both easy to pick from your garden!  Plus tomatoes, corn and zucchini are all in season for summertime.  So hooray for Friday and the weekend, and this recipe!  Enjoy,

Ingredients:
Serves 4
Adapted from Ellie Krieger, So Easy
2 teaspoons olive oil
1/2 red onion, diced
2 cloves garlic, minced
15 ounces no salt added corn kernels,drained and rinsed
10 ounces lima beans, thawed
1 medium zucchini (about 1/2 pound) quartered lengthwise and sliced
1 pint grape tomatoes, halved
1 pound shrimp
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon cider vinegar
1/4 cup chopped fresh basil leaves
1 cup parsley
2 tablespoons olive oil
1 tablespoon lemon juice



Directions

Heat the oil in a large skillet over medium heat. Add the onions and cook, stirring occasionally, until softened, about 2 minutes. Add the garlic, corn, lima beans, zucchini, and tomatoes and cook, stirring occasionally, until the vegetables are tender, about 7 minutes.

Spray a large nonstick skillet with cooking spray, and preheat it over medium-high heat.  In the meantime, prepare the shrimp. Pat them dry and season them with 1/4 teaspoon of salt and 1/4 teaspoon of pepper. Add the shrimp and cook until the inside is opaque, 3 to 4 minutes, turning once.

Stir the vinegar and basil into the succotash, season with additional salt and pepper, to taste, and serve topped with grilled scallops. Garnish with Parsley Drizzle.

Parsley Drizzle:

1 cup lightly packed flat-leaf parsley leaves
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
2 tablespoons water, as needed to slacken

Combine all ingredients in a blender and puree.

Yield: 1/2 cup

Asian Vegetable and Chicken Noodle Bowl

Want a take out style meal that you can make at home in under 30 minutes?  Well look no further!  Sesame whole wheat rice noodles topped with ginger laden chicken and fresh veggies will fill you up and satisfy any take out craving. 

Ingredients

(adapted from So Easy, Ellie Kreiger)
8 oz. soba noodles or whole wheat udon noodles
2 tsp canola oil
1 bunch scallions, sliced
1 Tbsp minced, peeled, fresh ginger
10 ounces skinless, boneless chicken breast, thinly sliced
1-15 oz can no salt added baby corn, drained and rinsed
1/2 lb broccoli florets (3 cups)
1/2 pound fresh baby bella mushrooms, stemmed and sliced
1 red bell pepper, seeded and thinly sliced
1/3 c low-sodium chicken broth
1/4 c low-sodium soy sauce
1 tsp toasted sesame oil
1/2 tsp crushed red pepper flakes
1/2 teaspoon sesame seeds

 Directions

1. Cook noodles according to package directions.

2. Heat the canola oil in a wok over medium heat. Add the scallions and ginger and cook, stirring until fragrant, but not brown, about 30 seconds. Add the chicken a little salt and pepper ( garlic powder too if you like!) and cook, stirring occasionally, until just cooked through, 4-5 minutes. Add the baby corn, broccoli, mushrooms, peppers, broth, and soy sauce. Cook, stirring occasionally, 5-6 minutes. Add the noodles and sesame oil. Toss to combine.

Chicken with Mango BBQ Sauce and Asparagus

Nothing is better, or easier, than a quick chicken recipe on a Tuesday night.  We picked this out on the weekend and planned ahead Monday night to start it, which is key for this recipe to be "quick" when you are hungry.  Make the sauce/ marinade tonight, seal it up with your chicken, and toss in the fridge to cook tomorrow.  We paired this with some fresh roasted asparagus (which cooked in the oven while we used the lower broiler for the chicken) and some fresh bread to round off the meal.  The sauce has a nice smokey aroma, but the flavor is a great balance of sweet, savory and tangy all at once, plus our idea to marinate it over night lended itself to very tender moist chicken.  It wasn't spicy which is deceiving with all the peppers in there.  Cooking it in the broiler on foil meant easy clean up and super fast cooking time.  This recipe serves 8, but we froze half the sauce and placed it in the freezer for next time, using 2 large chicken breasts split or butterflied in half again to make (4) 4 ounce chicken breasts.

Ingredients

2 tablespoons olive oil

1 onion, diced (about 1 cup)

1 red pepper, diced (about 1 cup)

3 cloves garlic, coarsely chopped

1 teaspoon salt

Freshly ground black pepper

1/2 teaspoon ground allspice

1/3 cup red wine vinegar

3 tablespoons molasses

2 tablespoons Worcestershire sauce

2 tablespoons lime juice

1/4 cup low-sodium tomato sauce

1 mango, diced (about 1 1/2 cups)

2 to 3 jalapenos, minced

2 pounds boneless, skinless chicken breasts, pounded to 1/2"thickness

Directions

Heat the oil in a medium-sized skillet over medium-high. Add the onions and cook until translucent, about 2 minutes. Add the red peppers, garlic, salt and pepper, and allspice and cook for 2 minutes more. Stir in the vinegar, molasses, Worcestershire sauce, lime juice and tomato sauce and cook for 1 minute more. Transfer the mixture into a bender and add the mango and jalapeno. Blend until smooth.

Put 1 cup of the barbecue sauce into a sealable plastic bag with the chicken and marinate over night or for at least 1 hour.

Preheat the broiler. Put the chicken on a broiler pan and discard the marinade. Broil the chicken on high for about 12 minutes, turning once. Let the meat rest for 10 minutes before slicing. Spoon about 1/2 cup of barbecue sauce over the meat slices and serve.

Blueberry and Almond French Toast Bake

This breakfast was delicious, and So Easy from her cookbook Ellie Krieger says it perfectly, "The hardest thing about this dish is waiting for it to come out of the oven because as it is baking it fills your kitchen with the most enticing, heartwarming, vanilla-cinnamon aroma. Its looks and taste hold up their end of the bargain too. Inside it is egg-y, perfectly sweetened, and studded with bursting warm blueberries. Outside it is crisp and crowned with sugared toasted almonds."  Put this together the day before and cover in the fridge over night.  Waking up and putting it in the oven is really a treat- no need to make batter and more dishes in the morning, just enjoy your coffee and wait for the timer to go off! We halved the recipe to serve just 4 and below is our version, enjoy:

Ingredients

• Cooking spray
• 4 ounces French baguette, cut into 1-inch cubes
• 4 large eggs
• 4 large egg whites
• 1 cups fat free milk
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 cup pure maple syrup
• 2 cups fresh blueberries
• 1/8 cup sliced almonds
• 1 tablespoons dark brown sugar

Spray a 8 by 8-inch baking pan with cooking spray. Arrange the bread in a single layer in the baking pan. Whisk together the eggs, egg whites, milk, vanilla, cinnamon and maple syrup. Pour the egg mixture over the bread in the pan, spreading it around so the liquid saturates the bread. Scatter the blueberries evenly on top and sprinkle with the almonds and brown sugar. Cover and refrigerate overnight.

Preheat the oven to 350 degrees F. Uncover the baking pan and bake for 40 to 50 minutes. Serve warm, cold or at room temperature.

BBQ Pulled Chicken and Easy Slaw

This was really quick and simple to throw together, and a tasty healthy meal. Perfect for a summer Sunday like we just had! Using a rotisserie chicken is a great way to make cooking faster, clean up easier and you can find one for around $6- can't beat that! This sauce is sweet and savory, not thick and overpowering- we promise you won't miss the fatty pork at all, dig in!

BBQ Pulled Chicken

Ingredients:

1 tablespoon canola oil

1 large onion, chopped

4 cloves garlic, minced

16 ounces low-sodium tomato sauce

1/2 cup water

1/3 cup apple cider vinegar

5 tablespoons molasses

1/4 teaspoon ground black pepper

1/2 teaspoon liquid smoke

1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 4 to 4 1/2 cups)

6 whole-wheat hamburger rolls

6 large romaine lettuce leaves

Directions:

Heat the oil in a large sauté pan over a medium heat. Add the onions and cook until they are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more. Add tomato sauce, water, vinegar, molasses, pepper and liquid smoke and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add chopped chicken, return to a simmer, and cook an additional 10 minutes.

Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.

Easy Classic Coleslaw

Ingredients:

1/2 cup nonfat Greek-style yogurt

1/4 cup light mayonnaise
1/4 cup white wine vinegar

1 tablespoon honey

1/2 teaspoon salt

1/2 teaspoon pepper, plus more to taste

1 (12-ounce) bag broccoli slaw mix

Directions:

In a large bowl whisk together the Greek or stained yogurt, mayonnaise, vinegar, sugar, salt and pepper. Add coleslaw mix and toss to coat.

Sunday Morning Breakfast Sandwich

They say breakfast is the most important meal of the day and to be honest, it is our favorite meal of the day! This was certainly a hearty, easy and healthy way to start our day. Using left over chopped basil, green onion and red pepper from homemade pizza night we made an egg scramble, topped with leftover mozzarella and bacon on fresh Ciabatta bread from Trader Joe's. Serves 2 very hungry people....Here's how we made this

Beat together:

2 eggs

2 egg whites

1 tablespoon fat free milk

1/4 teaspoon each salt and pepper

Bring a 10" omelet pan ( sprayed with Pam), over medium high heat. Pour in the eggs, cook pulling the edges in towards the middle of the pan to distribute the un-cooked eggs across the pan ( like you were making an omelet) when it is half way set, toss in chopped veggies... we did about:

2 tablespoons - 1/4 cup each of:

Green Onion

Basil

Red Pepper

Tuck veggies into eggs and flip the omelet over. Take off the flame and top with 1/4 cup fresh mozzarella cheese ( sliced thin), cover with a plate to allow cheese to melt ( about 2 minutes).

Cut Ciabbata bread into 2 and then slice horizontally for your sandwiches. Drizzle each open face with olive oil and place face down into a heated pan on the stove top. Press them down to get a nice golden brown toast.

TO build:

Place half of the cooked eggs on toasted Ciabatta bread bottom, layer on some cooked bacon and then top with the Ciabatta bread top; repeat for other sandwich and enjoy!

Pasta Presto

Busy weeknights call for imaginative meals.  We found ourselves without a plan for dinner one night, and with a fridge/ pantry full of random ingredients begging to be used asap.  So, we made a pasta with yummy remains of fresh herbs and extra salad fixings ( goat cheese, yellow peppers, cherry and sun dried tomatoes), plus some leftover broth and wine.  It happened to be a very fresh, deeply flavorful, and very nutritious pasta entree that we just had to share with you!

Ingredients:

½ pound whole wheat bow tie pasta, cooked and drained, reserve ½ cup water

1 tablespoon extra virgin olive oil

1 small yellow onion, diced

2 cloves garlic

¼ cup diced yellow pepper

½ cup parsley, chopped

½ cup basil, chopped

1 cup cherry tomatoes, halved

¼ cup sun dried tomatoes, chopped

14.5 ounce can Cannellini Beans ( white beans), low sodium and rinsed

¼ cup white wine

1 cup water

½ cup vegetable broth, reduced sodium

8 oz reduced sodium tomato sauce

2 ounces goat cheese

2 ounces Parmesan cheese, grated

Salt and pepper to taste

Heat oil in a large pan with high sides, over medium high heat. Add in onion, cook for 3 minutes. Add in yellow peppers and garlic, cook one minute more. Stir in white wine and cook till completely reduced, about 3 minutes. Then toss in the parsley, basil, tomatoes, beans, water, broth and tomato sauce. Stir to combine well and bring to a boil, reduce heat to medium and cook for about 5-7 minutes. Remove from heat, stir in goat cheese and taste test. Add salt and pepper to taste. Toss in pasta stir to combine, if the sauce is too thick- add in some reserved pasta water until your desired consistency.  To serve, plate a portion and top with grated Parmesan.

Mahi Mahi Tacos

In this icky February weather, with the mix of snow and sleet and freezing temperatures, fish tacos are just the meal to bring you right to those vendors on the vast beaches in Hawaii... this recipe adds lots of flavor, a spicy kick, topped with crunchy corn, peppers and cabbage, plus they are fast and easy to make!  Try it out and let us know if you are transported to beautiful beaches as well :)

Makes 10 tacos

Place the fish in a shallow oven proof pie plate lined with foil, Marinate the fish in the following for 20 minutes, turn on your broiler (or grill), Cook fish about 4 minutes per side or until opaque and cooked through.  Flake fish with forks to serve:

1 tablespoon extra virgin olive oil

2 tablespoons freshly squeezed lime juice

1/4 teaspoon salt

Freshly ground black pepper

1 clove minced fresh garlic

1/2 teaspoon Cumin

1 pound mahi mahi fillets

While the fish marinates, make the Chipotle Cream Sauce, combine the following ingredients, mix well and set aside:

6 ounces Fage Total 0%, Greek Yogurt

2 tablespoons mayonnaise

2 tablespoons chipotle pepper, in adobo sauce ( about 2 peppers), diced

To serve, set out the following:

10 corn tortillas, heated over the stove top flame

1 cup shredded green cabbage or lettuce

1 cup corn kernels with 1/4 cup habanero peppers, diced

1/4 cup fresh cilantro leaves, choped

10 Lime wedges

Chipotle Cream Sauce

Flaked Fish

Build your fish tacos and enjoy!



Tortellini, Tomato and Spinach Soup

Most weekends, you'll find us on a Sunday morning perusing recipes and creating a grocery list over coffee and breakfast.... ooo glorious weekends!  We had made a trip Saturday to our favorite Italian grocer on Taylor Street- Conti Di Savoia, for a quick Italian sub for lunch ( aka, the best sandwich EVER no joke).  While were there, we decided to pick up some fresh cheese and porcini tortellinis to have on hand to make a quick dinner.  Well, Sunday we added the ingredients to the following recipe to our grocery list and were happily surprised at how wonderful and satisfying tortellini can be in a soup- who knew?  Normally you'd be prone to tossing a jar of red sauce on them and calling it a night, but this recipe is oh so much better.  You can actually taste the fresh tortelli flavor and a nice bite of fresh veggies plus a kick from teh crushed red pepper flakes, all balanced with a bit of fresh parmesan cheese... this is what you need:

Ingredients:

1 teaspoon olive oil

1 medium onion, diced

2 clove garlic, sliced

1 carrot, peeled and sliced

2 stalks celery, trimmed and chopped

1 teaspoon dried Thyme

1 teaspoon dried Oregano

1/2 teaspoon Red Pepper Flakes

6 cups low sodium chicken or vegetable broth

1 (14-ounce) can low sodium diced tomatoes, with juices

1lb fresh tortellini, cheese or spinach or mushroom

4 ounces fresh baby spinach, sliced in ribbons

Coarse grained salt and cracked black pepper

1/4 cup freshly grated Parmesan, very loosely packed

 

  In a 3-quart soup pot, heat olive oil over medium high heat. Saute the onion and garlic, stirring often until onions are translucent, about 5 to 7 minutes. Add the carrot, celery, thyme, oregano, and red pepper flakes, stir well for a couple minutes.  Add broth and tomatoes, turn heat up to high, and bring to a boil. Cook for 15 minutes.  Next, add the tortellini and spinach, cook 6 minutes more. Taste, adjusting seasonings with salt and pepper.  Garnish each serving with a sprinkling of Parmesan.

Apple Walnut Muffins

Another great, whole grain, fruity vitamin packed muffin recipe!  There are several ways you can make this muffin your own, using what you have on hand!  For instance, if you don't have walnuts you could us pecans... if you don't have apple butter or apple sauce you could use pumpkin or carrot puree.. if you don't like cinnamon, don't use it.... and if you don't have an apple, this muffin works without it, according to our reliable sources.  Don't have buttermilk?  Use 3/4 c. fat free milk and a squeeze of lemon juice- tastes and works just like the real thing.  We made this recipe as follows and the result is a real treat of a muffin, decadent crumble topping with the brown sugary nutty goodness and a tender moist muffin full of apple flavors from Arnie and Julie's homemade apple butter and apple sauces ( thank you for the Christmas gift!), and the chunks of apples really bring this one home.  So gooooooood, please try it:

Ingredients:
Cooking spray
3/4 cup plus 2 tablespoons packed brown sugar
1/4 cup chopped walnuts
1/2 teaspoon ground cinnamon
1 cup all-purpose flour
1 cup whole-wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup canola oil
2 large eggs
1/2 cup natural applesauce

1/2 cup apple butter
1 teaspoon vanilla extract
3/4 cup lowfat buttermilk
1 Gala apple, cored and cut into 1/4-inch pieces

Directions
Preheat oven to 400 degrees F. Coat a 12-capacity muffin pan with cooking spray.

In a small bowl, mix together 2 tablespoons of the brown sugar, the walnuts and cinnamon.

In a medium bowl, whisk together the all-purpose and whole-wheat flour, baking soda and salt.

In a large bowl, whisk the remaining 3/4 cup sugar and oil until combined. Add the eggs, 1 at a time, whisking well after each addition. Whisk in the applesauces and vanilla.

Whisk in the flour mixture in 2 batches, alternating with the buttermilk. Whisk just until combined. Gently stir in the apple chunks.

Pour the batter into the prepared muffin pan and sprinkle with the pecan mixture. Tap the pan on the counter a few times to remove any air bubbles. Bake for 20 minutes or until a wooden pick inserted in center of 1 of the muffins comes out clean.

Let cool on a wire rack for 15 minutes. Run a knife around the muffins to loosen them and unmold. Cool completely on the rack.  These can be wrapped up and stored in the freezer for easy grab and go breakfasts or snacks.  Just pull one out the night before or toss in the microwave for 45 seconds and enjoy!



Spinach and Garbanzo Bean Salad

Light and refreshing salad, great for lunches with high protein, very filling garbonzo beans.

Ingredients:
2 (15-ounce) cans chickpeas, drained and rinsed

1/4 cup chopped flat-leaf parsley
1/2 cup chopped red onion
1/4 cup olive oil
3 tablespoons lemon juice

1/2 teaspoon lemon zest
1 1/2 teaspoons ground cumin
1/8 teaspoon cayenne pepper
Salt and pepper
4 cups baby spinach leaves
Yogurt with Orange Essence, recipe below, optional
2 tablespoons coarsely chopped fresh mint leaves, optional

Directions


In a medium bowl combine the chickpeas, parsley and onion. In a small bowl whisk together the olive oil, lemon juice, zest, cumin, cayenne pepper, salt and pepper. Pour the dressing over the chickpea mixture and toss to combine. Serve the chickpea salad over a bed of spinach leaves. Top with the yogurt sauce and a sprinkle of mint, if using.



Yogurt with Orange Essence:

1/3 cup lowfat plain yogurt
1/4 teaspoon orange zest
2 tablespoons orange juice
1/2 teaspoon honey

In a small bowl, stir together the yogurt, orange zest, orange juice and honey.

Butternut Squash Ravioli and White Wine Butter Sauce

Who doesn't love fall, especially the wonderful one we are enjoying this year?  With it comes some incredible produce like squash... acorn- pumpkin- spaghetti- butternut, and all are loaded with vitamins and nutrients that happen to be very tasty, especially when mixed with a blend of goats cheese, green onions and basil in ravioli!  Try this recipe and you will NOT be disappointed.  We usually only make enough to have for dinner since leftovers do not keep well.  Freeze and store the remaining filling for more future ravioli dinners, appetizer dips or fillings, or as a sauce on rice or whole grain pasta.

Serves 4

Ingredients:

Filling:

1 lb Butternut Squash, peeled seeded and cubed

4 ounces goat cheese, crumbled

3 scallions (green onions), thinly sliced

1 teaspoon fresh cracked pepper

1/2 teaspoon Kosher salt

Sauce:

3 tablespoons unsalted butter

1/2 cup white wine

1/2 cup chicken broth ( low sodium)

To make:

1 package of Wonton Wrappers

2 tablespoons water, to seal

To Serve:

Fresh Basil

Parmesan Shavings

More fresh cracked pepper

Directions:

Put cubed squash in a large pot and cover with water.  Bring to a boil, then reduce to simmer for additional 25 minutes until it is fork tender.  Drain well and return to pot.  Stir in goat cheese, scallions, salt and pepper.  Set aside.

Melt butter in a frying pan, add in broth and wine.  Bring to a boil, then reduce to simmer for 10 minutes until reduced.  Set aside.

Bring another pot of water to boil to cook ravioli in.  Have a slotted spoon to remove them once cooked nearby as well as a large platter.

Set up a clean work surface to build your ravioli- bring the filling mixture, 2 tablespoons of water in a shallow little bowl and wonton wrappers.  Have the wonton wrappers laid out to make 4 at a time, so 8 wonton wrappers in a 4 x2 configuration.  Dip your finger in the water and swipe the edges of the wonton wrappers around the outer edge.  Place about 2 teaspoons of filling directly in the center of your wonton and top with the other wrapper, seal with a fork around the outer edges as shown in our picture. 

Working in batches of 4 at time continue to build as many ravioli as desired.  Place 4 at a time in to the pot of boiling water for 2 minutes, then with your slotted spoon remove them and place on your platter.  They stick to each other if you stack them, so keep it to one layer. 

To serve, place a portion of the ravioli on 4 plates, divide and spoon on the sauce, fresh basil, parmesan shavings, and fresh cracked pepper!