Vegetable Burritos

April 13, 2015

Every once in a while there is a vegetarian dish I just love and this recipe is it. It's very filling and since they are grilled, they look a lot like a chimichanga. They're giant so you might find it easier to eat with a fork. Also, the ingredient requirement is very limited. You'll find most of them in the pantry and you'll need a red bell pepper, zucchini and a few scallions to compliment everything. ENJOY!

Vegetable Burritos

 GTLF: Grilling P. 104

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

1/2 tsp olive oil

1 red bell pepper, cut into thin strips

1 zucchini cut into 2 in. julienne strips

2 cloves garlic, minced

4 scallions, sliced

1 tablespoon chili powder

1 tsp ground cumin

4 1/2 oz. can chopped mild green chilies, drained

15 oz can red kidney beans, rinsed and drained

14 1/2 oz. can no salt added stewed tomatoes, drained and finely chopped

15 oz. can black beans, rinsed and drained

Four 8 in. flour tortillas

1/2 C shredded Monterrey Jack or Cheddar cheese (2 oz)

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the bell pepper and zucchini and cook until the bell pepper is softened, about 5 min. Stir in the garlic, scallions, chili powder, and cumin. Cook for 2 min. to soften the scallions and blend the flavors. Add the green chilies, kidney beans, and tomatoes. Cook for 3 min., mashing about half of the beans to thicken. Add the black beans, stirring to combine.

2. Preheat the grill to a medium heat. Tear off four 24 in. lengths of heavy duty foil, fold each in half to form a 12 X 18 in. rectangle, and spray with nonstick cooking spray.

3. Place a tortilla in the center of each rectangle. Spoon the bean mixture into the center of each tortilla, spreading it into a rectangle. Top with the cheese. Fold the tortilla over the filling and roll up. Seal the packets and grill for 12 min., or until warmed through. Place the tortillas on 4 plates, cut each tortilla in half, and serve.

Nutritional Information: 10 g fat, 373 calories, 3.1 sat. fat, 55 g carbohydrate, 19 g protein, 15 mg cholesterol, 784 mg sodium.

Tips:

1. I found the filling nearly too much for the tortilla so what I did was use the aluminum foil to facilitate the folding. I found that once they were grilled the tortillas held together pretty well.

2. Also, you might find that they are overstuffed. What I would do is make them the size you prefer and just adjust for the calorie count.

Grilled Beef with Tomato Salsa

April 9, 2015

Every once in a while you want something that's clean and easy going in as well as something easy to make. It's another lesson in portion control as there was never an "that's enough" button growing up and we'd just eat till busting. I used my little electric grill for this dish, but I think it would have been even more special if I would have had a fire burning grill... Also, I used the times mentioned in the book and didn't worry about checking for done-ness but I love meat medium rare and even rare sometimes.

Grilled Beef with Tomato Salsa

GTLF: Grilling 43

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

1/4 C fresh lime juice

1/2 tsp salt

3/4 pound well trimmed top round of beef, in one piece

3/4 pound plum tomatoes, diced

1/2 C chopped fresh cilantro or parsley

2 scallions, thinly sliced

1 pickled jalapeno pepper, finely chopped

Four 8 in. flour tortillas

1. In a sturdy plastic bag, combine 3 tablespoons of the lime juice and 1/4 tsp of the salt. Add the beef, squeeze the air out of the bag, seal, and marinate at room temperature for 30 min. or up to 2 hours in the refrigerator.

2. Meanwhile, in a medium bowl, stir together the tomatoes, cilantro, scallions, jalapeno, the remaining 1 tablespoon lime juice, and remaining 1/4 tsp salt. Refrigerate until serving time.

3. Preheat the grill to a high heat. Spray the rack, off the grill, with nonstick cooking spray. Grill the beef, covered, turning once, for 10 min. or until browned. Let the meat stand 5 min. before thinly slicing. Divide the steak and tomato salsa evenly among 4 plates. Serve with the flour tortillas.

Tips:

1. 3 or 4 romaine tomatoes are about 12 oz.

2. A fire roasted steak (a regular grill) might be better than what you'll get on the electric grill.

3. This is one of those prepare ahead and time, and throw on the grill in the evening... easy as pie.

Curried Split Peas Over Rice

April 8, 2015

My best friend is a runner and she's constantly looking for recipes that are high in protein for muscle repair. I don't know anything about running or what protein can do but I take her word for it. Here is a recipe that is high in protein but unfortunately it's also a little high in calories. I guess that if you're a runner it doesn't matter much, but if you're not, then make the necessary adjustments during the day by cutting back in calories or upping your calorie burn through increased exercise.

Curried Split Peas Over Rice

GTLF: Meatless Main Dishes P. 19

Serves 4, working time 20 min., total time 50 min.

1 C long grain rice

3/4 tsp salt

1 C plain nonfat yogurt

2 tsp curry powder

1 1/4 tsp ground coriander

1 1/4 tsp ground cumin

3 Tablespoons olive oil

2 C frozen pearl onions

1 red bell pepper, cut into 1/2 in. squares

3 cloves garlic, minced

3/4 tsp fennel seeds, crushed

3/4 pound small red potatoes, cut into 1/2 in. chunks

1 C split peas, rinsed and picked over

1 C canned no salt added tomatoes, chopped with their juices

1 C frozen peas

Rice
1. In a medium saucepan, bring 2 1/4 C of water to a boil. Add the rice and 1/4 tsp. salt, reduce to a simmer, cover, and cook until the rice is tender, about 7 min.

Yogurt Sauce
2. Meanwhile, in a small bowl, combine the yogurt, 1/4 tsp of the curry powder, 1/4 tsp of the coriander, and 1/4 tsp of the cumin. Refrigerate until serving time.

Curried Split Peas
3. In a large saucepan, heat the oil until hot but not smoking over medium high heat. Add the onions and bell pepper and cook, stirring frequently, until the pepper is crisp tender, about 5 min. Reduce the heat to medium, add the garlic, and cook, stirring frequently, for 1 min. Add the fennel, the remaining 1 1/2 tsp curry powder, the remaining 1 tsp each of coriander and cumin, and the remaining 1/2 tsp salt. Cook, stirring, until well coated, about 1 min.

4. Add the potatoes, split peas, and tomatoes to the pan, stirring to combine. Add 2 3/4 C water and bring to a boil. Reduce to a simmer, cover, and cook until the split peas are tender, about 30 min. Stir in the frozen peas and cook until warmed through, about 2 min. Divide the rice among 4 bowls and spoon the split pea mixture over. Top with a dollop of the yogurt mixture and serve.

Nutritional Information: 12 g fat, 616 calories, 1.6 g sat. fat, 105 g carbohydrate, 24 g protein, 1 mg cholesterol, 531 mg sodium.

Tips:
1. I used the large round frying pan I have... I'm still learning the different names for the pans.

2. The split peas take time to become soft. I put them in for 40 minutes and I still felt they were a little grainy. Maybe that's the way they're supposed to be. I enjoyed them
.

Grilled Buffalo Chicken Sandwiches

April 7, 2015

During our journey with GTLF we have encountered many different kinds of dishes that provide new or renewed experiences with many different flavors. Sometimes we are overwhelmed with the flavors because they are so different, and sometimes they're flavors we're familiar with but are not used to in the amounts presented in a particular dish. This is what happened to us in this dish. I love Blue cheese, but this dish really pronounces the flavor in a way that we weren't used to and this affected our rating of this dish. However, we hesitate to say we didn't like the dish especially because the seasoned chicken was spectacular and the coolness of the cream sauce was incredible... so save for the cheese, this dish was amazing.  Next time I make this dish, I will probably cut down on the amount of cheese for this dish.

Grilled Buffalo Chicken Sandwiches

GTLF: Grilling p. 21

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

Cream Sauce

1/3 C plain nonfat yogurt

2 tablespoons reduced fat sour cream

2 tablespoons reduced fat mayonnaise

1 oz. blue cheese, crumbled

1/2 tsp Worcestershire sauce

1/3 C jarred roasted red peppers, drained and diced

1 rib celery, diced

1 carrot, diced

1 scallion, thinly sliced

Chicken Rub and Marinade

2 tsp paprika

1 tsp dried thyme

1/4 tsp salt

1/4 tsp black pepper

1/8 tsp cayenne pepper

1 pound skinless and boneless chicken breast

2 tablespoons fresh lime juice

Sandwich

Four 6 in. pita breads

2 C shredded romaine lettuce

Nutritional Information: 7 g fat, 384 calories, 2.6 g sat. fat, 43 g carbohydrate, 36 g protein, 74 mg cholesterol, 757 mg sodium.

Cream Sauce:

1. In a medium bowl, combine the yogurt, sour cream, mayonnaise, and blue cheese. Stir in the Worcestershire sauce, red peppers, celery, carrots, and scallion. Cover and refrigerate until serving time.

Rub:

2. In a small bowl, combine the paprika, thyme, salt, black pepper, and cayenne. Rub the mixture onto the chicken breasts, sprinkle the lime juice over, and set aside to marinate while the grill preheats.

3. Preheat the grill to a medium heat. Spray the rack, off the grill, with nonstick cooking spray. Grill the chicken, covered, turning once, for 8 minutes or until cooked through. Slice the pita breads open along one edge. Place the pitas on the grill for 1 min. to lightly toast them.

Sandwich:

4. Cut the chicken into thin diagonal slices. Dividing evenly, spoon half of the vegetable mixture into the pitas, top with the chicken and the lettuce, and spoon the remaining vegetable mixture on top. Place the sandwiches on 4 plates and serve.

Tips:

1. GTLF suggests that you can marinade the chicken for up to 12 hours in the refrigerator.

2. Pita Bread is delicate, cut with care.

3. The chicken marinade and rub is excellent, I can imagine doing this part often and skipping the rest.

4. Blue cheese was very strong, if you'd like, use less. I don't think it'll change the taste much.

A take on the Hero....

April 6, 2015

This weekend we tried the Turkey Sausage and Pepper Heros. I've been craving a sausage sandwich, which for me is usually a type of spicy sausage on a hero bun with loads of bell peppers and onions and copious amounts of mustard. This sandwich is interesting in that it's bursting with tomato and basil flavor which is used as marinade for the vegetables and sausage and then as a mix in for a bean puree that fills out the sandwich. It's quite an interesting medley of flavors.

Turkey Sausage and Pepper Heros

GTLF: Grilling p. 29

Serves 4, working time 20 min., total time 35 min.

Two 8 oz. cans no salt added tomato sauce

3/4 C chopped fresh basil

2 tablespoons red wine vinegar or balsamic vinegar

1/2 tsp salt

1 1/4 C canned kidney beans, rinsed and drained

10 oz Italian style turkey sausage, cut into 16 pieces

3 bell peppers, mixed colors, each cut into 16 pieces

1 spanish onion, cut into 16 chunks

4 long Italian style rolls (2 oz ea.) split

1. In a small bowl, combine the tomato sauce, basil, vinegar, and salt. In a food processor, combine 1/2 C of the tomato basil sauce and the kidney beans and process to a puree, about 30 seconds. Set the bean mixture aside. Measure out another 1/2 C of the tomato basil sauce and set aside.

2. Preheat the grill to a medium heat. Alternately thread the sausage, bell peppers, and onion onto 8 skewers. Spray the rack, off the grill, with non stick cooking spray. Grill the kebabs, covered, turning occasionally and basting with the remaining tomato basil sauce, for 10 min., or until the sausage is cooked through and the vegetables are crisp tender. Grill the rolls, cut sides down, for 30 seconds to lightly toast.

3. Place the rolls on 4 plates. Spread the reserved bean mixtures on the cut sides of the rolls. Using 2 skewers per sandwich, push the sausage and vegetables off the skewers onto the rolls. Drizzle the reserved 1/2 C tomato basil sauce over the sandwiches and serve.

Nutritional Information: 11 g fat, 421 calories, 2.6 g sat. fat, 59 g carbohydrate, 25 g protein, 46 mg cholesterol, 937 mg sodium.

Tips:

1. Check to be sure you have skewers. We haven't bought the metal kind yet, so we're still using the wooden ones and they run out. This recipe requires them, so because I didn't have any I just put them all on the grill... I have an electric one, if you're using a gas one, you'll have to have one of those attachments that doesn't let food fall through the grill cracks.

2. Understand about sausage... I think that "sausage" means that you have a spiced meat that is packed into a light skin or casing that holds the meat together. I initially bought spiced Italian ground turkey meat instead of the sausage and when I realized about the skewers, I knew I couldn't use the ground meat so this caused me a second run to the grocery store...

Grilled Pork Tacos

April 3, 2015

GTLF features many different takes on various ethnic recipes. I love the take on the classic Mexican dishes and since I come from this culture, I find these ideas very refreshing. In this recipe, a very light bean salad is made and then used to fill each taco to brimming which allows one to have the illusion of eating a healthy serving of meat without actually overdoing in with meat. Fullness is achieved with the generous helping of bean salad.

Grilled Pork Tacos

GTLF: Grilling p. 63

Serves 4, working time 20 min., total time 35 min.

4 1/2 oz. can chopped mild green chilies, drained, juice reserved

3/4 C chopped fresh cilantro or parsley

3 tablespoons fresh lime juice, plus 4 lime wedges

1/2 tsp salt

1/4 tsp ground ginger

1/8 tsp allspice

2 cloves garlic, minced

3/4 pound well trimmed pork loin

1 red onion, halved and thickly sliced

15 oz.can black beans, rinsed and drained

1/2 C coarsely chopped tomatoes

4 scallions, thinly sliced

eight 8 in. flour tortillas

1/4 C diced avocado

1. In a medium bowl, combine the juice from the green chilies, the cilantro, lime juice, salt, ginger, and allspice. Measure out 2 tablespoons of the cilantro mixture and set aside. Stir the garlic into the mixture remaining in the bowl and add the pork and onion, turning to coat. Set aside to marinate while the grill preheats.

2. Preheat the grill with the grill topper to a medium heat. Spray the rack and grill topper - off the grill - with nonstick cooking spray. Place the pork on the grill rack and the onion on the grill topper and cook, covered, turning occasionally, for 10 min. or until the meat is cooked through. Let the pork stand for 5 minutes before slicing.

3. Meanwhile, in a medium bowl, combine the green chilies, beans, tomatoes, scallions, and the 2 tablespoons reserved cilantro mixture. Place 2 tortillas on each of 4 plates. Dividing evenly, top with the bean mixtures, pork slices, onion and avocado. Roll up or fold the tacos and serve with wedges.

Nutritional Information: 13 g fat, 479 calories, 3.4 g sat. fat, 60 g carbohydrate, 30 g protein, 50 mg cholesterol, 890 mg sodium.

Tips

1. Don't forget about the lime wedges. 

2. Don't forget to add the red onion to the marinade. 

3. I think the recipe intended for the pork loin to be in all one piece, but I used thin sliced pork loin... oh well...

Vegetable Bean Soup

April 2, 2015

Committing to these recipes is taxing, but also well worth it. Yesterday I tried this soup, it's a vegetable soup featuring apples. I don't think I know a single person who would actually use an apple in soup, but GTLF isn't afraid of fruit and uses them in all kinds of recipes. They use mango, bananas and coconut in ways that I find interesting and delicious, but they also use grapes, apples and pears which I usually don't think about eating in recipes as much as I do fresh from the bowl on my counter. Yet, these fruits are incredible in the dishes. In this case, the granny apple is used. On day 1 I enjoyed it, but by day 2 I really loved it. In this recipe, the apple reminds me of a potato or turnip. Try it, you might be surprised.

Vegetable Bean Soup

GTLF: Meatless Main Dishes P16

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

1 tablespoon Olive Oil

4 cloves garlic, minced

1 tablespoon finely chopped fresh ginger

1 red bell pepper, cut into 1 in. squares

1 green bell pepper, cut into 1 in. squares

1 granny smith apple, cored, peeled, and cut into 1/2 in. cubes

2 tsp. paprika

1/2 tsp. salt

2 tomatoes coarsely chopped

3/4 pound green beans, cut into 1 in. lengths

16 oz. can red kidney beans rinsed and drained

2 tablespoons balsamic vinegar

1. In a large saucepan, heat the oil until hot but not smoking over medium heat. Add the garlic and ginger and cook, stirring frequently, until the garlic is softened, about 1 min. Add the bell peppers and cook, stirring frequently, until the apple is crisp tender, about 4 min.

2. Add 4 Cups of water, the tomatoes, green beans, and kidney beans to the pan and bring to a boil. Reduce to a simmer, cover, and cook until the green beans are crisp tender, about 5 min. Stir in the vinegar and serve.

Nutritional Information: 5 g of fat, 196 Calories, 0.6 g sat. fat, 33 g carbohydrate, 9 g protein, 0 mg cholesterol, 439 mg sodium.

Tips:

1. If you don't have fresh tomatoes, use canned tomatoes instead... about 2 C.