Angel Hair Pasta with Snow Peas

July 17, 2015

When a meat eater like me sees a dish like this they automatically think, oh, this is vegetarian, it's a good time to invite my vegetarian friends to come for dinner. But watch out, this dish is merely meatless. That means that somewhere in this plate is hidden animal product. In our case, it's chicken broth. Be aware of this because many vegetarians won't eat anything prepared with meat stock such as chicken stock or beef broth. It's a little tricky, many things like gelatin which include animal product. Remember, if you can't see it, it doesn't mean it's not there. In the end, we made this dish with vegetable broth and gluten free strand pasta. It was surprisingly delicious and it makes me very proud that I can accommodate my friends dietary needs.

Angel Hair Pasta with Snow Peas

Serves 4, working time 20 min., total time 30 min.

GTLF: Pasta p. 19

2 tablespoons olive oil

1 red bell pepper, diced

1 C thinly sliced scallions

4 cloves garlic, minced

1 tablespoon plus 1 tsp minced fresh ginger

3/4  pound snow peas, trimmed and cut diagonally into 1 in pieces

1 1/3 C reduced sodium chicken broth, defatted

3/4 tsp salt

1/4 tsp freshly ground black pepper

2 tsp cornstarch

12 oz. angel hair or capellini pasta

1. Start heating a large pot of water to boiling for the pasta. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 min. Add the scallions, garlic, and ginger and cook, stirring frequently, until the scallions are tender, about 4 min. longer.

2. Stir in the snow peas and cook until the snow peas are just crisp tender, about  min. Add the broth, salt, and black pepper and bring to a boil. In a cup, combine the cornstarch and 1 tablespoon of water, stir to blend, and stir into the sauce. Cook, stirring constantly, until the sauce is slightly thickened, about 1 min. longer.

3. Meanwhile, cook the angel hair pasta in the boiling water until just tender. Drain well. Transfer the vegetable mixture to a large bowl, add the pasta, and toss to combine. Spoon the pasta mixture onto 4 plates and serve.

Nutritional Information: 9 g fat, 443 calories, 1.1 g sat. fat, 76 g carbohydrate, 15 g protein, 0 mg cholesterol, 639 mg sodium.

Tips:

1. GTLF suggests ending this meal with Lemon Sorbet and fat free cranberry cookies.

2. Remember, this dish is very easy to convert to vegetarian by swapping out the chicken broth for the vegetable broth.

Five Spice Chicken

July 16, 2015

This last week, when Brian and I went shopping together, he was surprised when I added three never before used ingredients to our shopping cart. "Whoa!" he says, "I can't believe we've been doing this for two years now and we're still collecting ingredients!" It's true. The first time his eyes shone bright with wonder and anticipation was when we were working on an Asian dish that included 5-spice seasoning. He'd heard of it, but I never had... he just never imagined he'd live in a house where the seasoning was used... and he does. GTLF uses many, many seasonings I never tasted before AND they use them over and over again which means they never ever go to waste. Here is the second recipe we tried that includes 5-spice seasoning. It's very delicious.

Five-Spice Chicken

Serves 4, working time 40 min., total time 40 min.

GTLF: Chicken Breasts p. 43

3 tablespoons reduced sodium soy sauce

1 tablespoon plus 2 teaspoons cornstarch

1 tsp five spice powder

1 clove garlic, minced

3/4 pound skinless, boneless chicken breasts, cut into 3/4 in. cubes

3/4 C reduced sodium chicken broth, defatted

3 tablespoons chopped fresh cilantro or parsley

1 tablespoon hoisin sauce or plum jam

2 tsp rice vinegar

2 tsp vegetable oil

3 C bok choy, cut crosswise into 1 in. pieces

2 C cut green beans (1 in. pieces)

4 scallions, thinly sliced

1 tomato, cut into thin wedges

1. In a medium bowl, stir together 1 tablespoon of the soy sauce, 2 tsp of the cornstarch, the five spice powder, and garlic, Stir in the chicken and let stand for 15 min. Meanwhile, in a small bowl, stir together the remaining 2 tablespoons soy sauce, remaning 1 tablespoon cornstarch, the broth, cilantro, hoisin, and vinegar.

2. In a large nonstick skillet, heat 1 tsp of the oil until hot but not smoking over medium high heat. Add the chicken mixture and cook, stirring frequently, until the chicken is lightly browned and cooked through, about 5 min. With a slotted spoon, transfer the chicken to a plate.

3. Add the remaining 1 tsp oil to the pan. Add the bok choy and green beans and cook, stirring frequently, until the beans are almost crisp tender, about 6 min. Stir the reserved broth mixture to recombine and stir into the pan. Cook, stirring constantly, until the liquid is slightly reduced, about 2 min.

4. Return the chicken to the pan, add the scallions, and cook, stirring frequently, until the chicken is heated through, about 2 min. Stir in the tomato. Divide the chicken mixture among 4 plates and serve.

Nutritional Information: 4 g fat, 190 calories, 0.5 sat. fat, 16 g carbohydrate, 24 g protein, 49 mg cholesterol, 750 mg sodium.

TIPS:
1. We don't have much experience with Bok Choy so we just used the green leafy part of the plant and don't know what to do with the bottom stalk parts. Brian says they're very delicious on their own and plans to eat them like carrots. Any ideas would be helpful.

2. GTLF says you can experiment with various vegetables such as asparagus, broccoli, snow peas, cauliflower, and cherry tomatoes.

3. This recipe is for the chicken only, but I thought that we could use a little extra, I'm thinking about Brian here, so I added some rice. Just remember to add the calories if you're counting them. 1/4 C of cooked jasmine rice is about 160 calories.

Jamaican Jerked Shrimp with Pineapple

July 15, 2015

I have decided to not add whether or not we find a recipe to be delicious or not. This is because I can't imagine what one person will like and what they will not. This was incredibly clear the day my niece enjoyed my husband's native cuisine of kielbasa with sauerkraut. I struggled to eat it, she LOVED it! As I struggled with each bite, I kept asking myself over and over again what was it that I didn't like... was it the fact that it was just so sour? Was that taste really not delicious or just different? I couldn't decide. In this case, there are several flavors that in my experience aren't usually found together. But who am I to say they don't belong together. I found this taste to be extremely interesting.

Jamaican Jerked Shrimp with Pineapple

Serves 4, working time 25 min, total time 30 min.

GTLF: Grilling p. 81

5 scallions, thinly sliced

2 tablespoons minced fresh ginger

3 cloves garlic, minced

2 tsp olive oil

1/2 tsp ground allspice

1/2 tsp freshly ground black pepper

1/4 tsp cinnamon

1/8 tsp cayenne pepper

3/4 tsp salt

1 tablespoon firmly packed dark brown sugar

24 large shrimp (about 1 pound), shelled and deveined

20 oz. can juice packed pineapple wedges, drained

1 large red bell pepper, diced

2 tablespoons fresh lime juice

2 tablespoons chopped fresh mint

1. In a large bowl, combine 4 of the scallions, 1 tablespoon plus 2 tsp of the ginger, the garlic, oil, allspice, black pepper, cinnamon, cayenne, 1/2 tsp of the salt, and 1 tsp of the brown sugar. Add the shrimp, tossing well to coat. Set aside to marinate at room temperature while the grill preheats.

2. Preheat the grill with the grill topper to a medium heat. (When ready to cook, spray the grill topper, off the grill- with nonstick cooking spray)

3. Meanwhile, in a medium bowl, combine the pineapple, bell pepper, lime juice, the remaining scallion, remaining 1 tsp ginger, remaining 1/4 tsp salt, and remaining 2 tsp brown sugar. Stir in the mint and set aside.

4. Place the shrimp on the grill topper and grill, covered, turning once, for 4 min. or until just opaque. Divide the shrimp among 4 plates and serve with the pineapple mixture on the side.

Nutritional Information: 4 g fat, 240 calories, .6 g sat. fat, 32 g carbohydrate, 20 g protein, 140 mg cholesterol, 555 mg sodium.

TIPS:

1. There is something very satisfying about pulling from your own garden to incorporate in your food. I have several pots now of herbs that I can clip and snip for my meals. Mint is one of them. I highly recommend it for another reason. Buying herbs in the store is very expensive and they don't last long in the refrigerator. If you grow a few simple ones, you'll always have the freshest available, immediately on hand.

2. Scallions are one of those easy to grow and often used ingredients to dishes. When you use one, cut it down to about an inch of the roots and then place in a sunny place, (my kitchen windowsill) and it will grow up new again in a few days. 

3. GTLF suggests that the shrimp can be marinated as much as 12 hours before cooking.

4. All you have to do is spread the shrimp evenly over the grill and close the lid. You don't have to actually turn the shrimp every two minutes... it's fine.

Marinated Flank Steak and Potato Salad

July 14, 2015

This recipe is delicious, I mean of course for meat-eaters like me. What's great about this recipe is that it's easily divided into part. There are two parts to the recipe, a marinade for the meat followed by regular grilling instructions for medium rare meat; then a second part for a potato salad. The potato salad is a tangy combination of yummy creamy ingredients such as horseradish, mustard and sour cream. One thing I really enjoy about potato salad is the tangy. For me, the tangier the better and this one does the trick. It's a great recipe for summer... nice and cool, clean flavors.

Marinated Flank Steak and Potato Salad

serves 4, working time 15 min., total time 35 min.

GTLF: Grilling p. 51

1 pound baking potatoes

1/4 C reduced sodium chicken broth, de-fatted

1 1/4 tsp paprika

1 tsp dried thyme

1/2 tsp salt

1/4 tsp freshly ground black pepper

2 cloves garlic; minced

3/4 pound well trimmed flank steak

3 tablespoons reduced fat sour cream

2 tablespoon drained white horseradish

1 tablespoon distilled white vinegar

2 tsp coarse grained mustard

1/2 pound plum tomatoes, coarsely chopped

2 tablespoons snipped fresh dill

1. In a large pot of boiling water, cook the potatoes for 10 min. to blanch. Drain, then quarter the potatoes lengthwise. In a large shallow bowl, combine the broth, paprika, thyme, slat, pepper, and garlic. Add the potatoes and the steak and turn to coat with the paprika mixture. Set aside to marinate at room temperature while the grill preheats.

2. Preheat the grill to a high heat. Spray the rack and the grill topper, off the grill, with nonstick cooking spray. Grill the potatoes on the grill topper and the steak on the rack, covered, turning occasionally, for 10 min. or until the steak is medium rare.

3. Meanwhile, in a large bowl, combine the sour cream, horseradish, vinegar, and mustard. Dice the potatoes and add to the sour cream mixture along with the tomatoes and dill. Slice the steak, divide among 4 plates, and serve with the potato salad.

Nutritional Information: 8 g fat, 260 calories, 3.6 g sat. fat, 25 g carbohydrate, 22 g protein, 47 mg cholesterol, 425 mg sodium.

TIPS:
1. I couldn't figure out what they mean by draining the horseradish... do they intend for me to use paper towels as a filter or what?... I just skipped that part.

2. My grill is small so I had to the the potatoes first and then the steak. I have decided the time suggests are pretty spot on so I tend to not move food between the times. Also, when it says grill for 10 min, turning occasionally, I just set the timer for 5 min., open, turn and set for another 5 min. It helps to keep the stress level down since I just walk around with the timer and I don't worry about food between times.

3. The potato salad is purely vegetarian.

4. GTLF displays this dish with a side of corn on the cob, but I found that the steak with the potato salad is more than enough.

Vegetarian: Skillet Spanish Rice

July 13, 2015

WOW! It's been more than a month since I've been able to sit down and actually write anything in my blog... what a slacker! Just because I haven't written in the blog doesn't mean that I haven't been working on the recipes. I have. In fact, yesterday I completed the 360th. recipe. YAY me! I posted the last several recipes on my facebook asking for requests and today's recipe is one with a request. It's a wonderful take on Spanish rice. It's called Skillet Spanish Rice and is made with vegetable broth so it's very vegetarian.

Skillet Spanish Rice

Serves 4, working time 20 min., total time 40 min.
GTLF: Meatless Main Dishes p. 55

2 tsp olive oil

1 leek, quartered lengthwise and thinly sliced, or 5 scallions; thinly sliced

2 zucchini, thinly sliced

1 red onion, halved and thinly sliced

1 tsp dried basil

1 tsp dried thyme

1/2 tsp turmeric

1/2 tsp salt

1/8 tsp freshly ground black pepper

1 C long grain rice

14 1/2 oz can reduced sodium vegetable broth

1/4 C dry white wine

1 tablespoon cider vinegar

15 oz. can no salt added tomatoes, chopped and drained, juices reserved

1 1/2 C frozen peas

2 tablespoons grated Parmesan cheese

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium high heat. Add the leek, zucchini, and onion and cook until the onion begins to soften, about 4 min. Stir in the basil, thyme, turmeric, salt, and pepper and cook until fragrant, about 1 min.

2. Add the rice to the pan, stirring to coat. Stir in the broth, wine, vinegar, reserved tomato liquid, and 1/2 C of water and bring to a boil. Reduce to a simmer, cover, and cook for 15 min. Stir in the tomatoes and peas, cover, and cook until the rice is tender, about 5 min. Sprinkle the Parmesan over and serve.

Nutritional Information: 4 g fat, 340 calories, 1 g sat. fat, 64 g carbohydrate, 11 g protein, 2 mg cholesterol, 522 mg sodium.

TIPS:

1. I try really hard to taste the turmeric, but more and more I think the biggest effect of that spice is to give food a really bright, beautiful yellow color.

2. Zucchini doesn't last long in the refrigerator. One of my zucchini's went bad so I only used one zucchini to make this dish. Oh well, two would have been better, but the flavors were wonderful regardless.

3. I have decided I LOVE cooking with wine. I now have 8 oz. bottles of wine in my spice cabinet on a regular basis. It's funny, most people have wine in the wine cabinet for drinking, but me, it's in the spice cabinet. It gives food a very pretty fragrance and a lovely taste. Also, it adds a level of sophistication to the preparation of the food which makes me feel like I'm maturing as a cook.

Chicken Vegetable Chowder

June 4, 2015

One of the best things about GTLF is the fact that there are tons of recipes for truly delicious soups. I use the term "soup" loosely since I'm starting to see a real difference between chowders, soups, stews and all kinds of "soup" types foods. Today's version is a type of chowder. It's easy and I want to memorize it because I want to eat it again and again...

Chicken Vegetable Chowder

GTLF: Hearty Soups and Stews p. 11

Serves 4, working time 20 min., total time 30 min.

13 3/4 oz. can reduced sodium chicken broth, defatted

3/4 pound sweet potatoes, peeled and cut into 3/4 in. cubes

1 tsp dried thyme

1/2 tsp dried rosemary

1/4 tsp salt

3/4 pound skinless, boneless chicken breasts, cut into 3/4 in. chunks

2 C coarsely chopped broccoli florets

6 tablespoons slivered Canadian Bacon (2 oz)

14 3/4 oz can creamed corn

1 C frozen corn kernels

1/3 C reduced fat sour cream

1. In a Dutch oven or flameproof casserole, combine the broth, 1 C of water, the sweet potatoes, thyme, rosemary, and salt. Bring to a boil over high heat, reduced the heat to a simmer, and cook until the sweet potatoes are firm tender, about 6 min. Add the chicken and broccoli and simmer until the chicken is cooked through, about 3 min.

2. Stir in the Canadian bacon, creamed corn, and frozen corn. Return to a simmer and cook until the sweet potatoes are tender and the corn is heated through, about 2 min. Remove from the heat, stir in the sour cream, and serve.

Nutritional Information: 6 g fat, 353 calories, 2.1 g sat. fat, 48 g carbohydrate, 32 g protein, 63 mg cholesterol, 993 mg sodium.

Tips:

1. GTLF explains that this soup is supposed to be very thick. They suggest adding more water. I think that's a good idea. I like a little extra broth. 

Vegetarian Delights: Pasta with Vegetables in Creamy Cheese Sauce

June 3, 2015

This would be a great dish for my mom since she LOVES saucy sauces, especially white creamy ones with lots of butter and fat. Every times we go to an Italian restaurant, she needs to have the Alfredo sauce. This is not an Alfredo sauce, but man o man is it delicious and it's very low in fat!

Pasta with Vegetables in Creamy Cheese Sauce

GTLF: Vegetables p. 72

Serves 4, working time 30 min., total time 45 min.

2 tsp olive oil

 6 scallions, thinly sliced

2 red bell peppers, diced

1 medium head cauliflower, cut into florets (about 6 C)

3 tablespoons flour

3 C low fat (1%) milk

1 tsp. salt

1/2 tsp freshly ground black pepper

1/8 tsp cayenne pepper

8 oz. rotini pasta

1/2 C shredded medium or sharp cheddar cheese

2 tablespoons grated Parmesan Cheese

1. In a large non stick skillet, heat the oil until hot but not smoking over medium heat. Add the scallions and cook, stirring frequently, until the scallions are tender, about 4 min. Stir in the bell peppers and cauliflower and cook, stirring frequently, until the cauliflower is lightly browned, about 5 min.

2. Add the flour and cook, stirring constantly, until the vegetables are well coated, about 1 min. Gradually stir in the milk. Stir in the salt, black pepper, and cayenne, reduce the heat to low, and cook until the mixture is slightly thickened and the vegetables are tender, about 5 min. longer.

3. Meanwhile, in a large pot of boiling water, cook the pasta until just tender. Drain well. Add the pasta to the sauce and toss well to coat. Stir in the Cheddar and Parmesan and cook until the cheese is just melted, about 1 min. longer. Divide the pasta mixture among 4 shallow bowls and serve.

Nutritonal  Information: 11 g fat, 451 calories, 5.1 g sat fat, 67 g carbohydrate , 22 g protein, 24 mg cholesterol, 807 mg sodium.

Tips:

1. GTLF never makes a suggestion for whole grain pastas or quinoa or things like that, I suspect because those things weren't popular when the books were published... truthfully I only just started hearing about them a few years ago.... Since the Obama recipe suggested whole wheat pasta a while ago, I decided to use them in this recipe. It was lovely... although they do take some getting used to.