Exploring Main Dish Salads: Minted Chicken Salad

May 18, 2015

As a person who is heavy, but wishes to be thin, I may have on more than one occasion seen those I perceived to have a desirable body weight eat copious amounts of greens. I've never been one to typically enjoy eating huge amounts of green leafy vegetables. I always felt it couldn't sustain a person, and that after eating one would feel hungry again immediately. This is why exploring books like Main Dish Salads is so important. The salads in this book effectively break down these beliefs and help to develop new ones. For example, the recipe I am about to post asks for 12 oz. of spinach. Have you any idea how much spinach 12 oz really is? Divided 4 ways, it's a huge helping per person. Now liking spinach, well that's a different story. Main Dish Salads does such a great job of making things like spinach enjoyable. See for yourself.

Minted Chicken Salad

GTLF: Main Dish Salads p. 11

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

1 pound small red potatoes, halved (quarter if large)

1/2 pound green beans, cut into 2 in lengths

1 C reduced sodium chicken broth, defatted

3/4 pound skinless, boneless, chicken breasts

3/4 C low fat buttermilk (1.5%)

2 tablespoons lemon juice

1 tablespoon honey

1/4 tsp cayenne pepper

1/4 tsp salt

1/3 C chopped fresh mint

8 C packed fresh spinach leaves (12oz)

2 C cherry tomatoes, halved

1 C crumbled feta cheese (3oz)

1. In a medium pot of boiling water, cook the potatoes until firm tender, about 10 min. Add the green beans for the last 2 minutes of cooking time, Drain well.

2. Meanwhile, in a medium skillet, bring the broth to a boil over medium heat. Reduce to a simmer, add the chicken, and cook. turning once, until the chicken is cooked through, about 10 min. With a slotted spoon, transfer the chicken to a plate. When cook enough to handle, cut the chicken on the diagonal into 1/2 in. slices.

3. In a large bowl, whisk together the buttermilk, lemon juice, honey, salt and cayenne. Add the mint and whisk again. Add the potatoes and green beans, chicken, spinach, and tomatoes, tossing to combine. Divide among 4 plates, top with the feta, and serve warm, at room temperature, or chilled.

Nutritional Information: 8 g fat, 362 calories, 4.1 g sat. fat, 43 g carbohydrate, 35 g protein, 71 mg cholesterol, 680 mg sodium.

Tips: 

1. GTLF says you can save the simmered broth for another recipe. I like to make soups.

2. Be prepared with an extra large bowl, 12 oz. of spinach and 2 pounds of green beans really send this recipe over the edge as far as serving size is concerned.

3. GTLF mentions that the sodium content may be too high for some. They suggest rinsing the feta cheese to remove some of the brine before adding it to the salad.

4

. I've learned that those who like green leafy vegetables and vegetarians can eat enough food to feel full and that these foods can be very enjoyable. I've also learned that those who eat this way don't have to worry so much about portion control or calories because their diets are already low in this regard. It's those of us who eat meat proteins and fat that have to worry about that stuff because it's so easy to go over the recommended amounts. Finally there is a very unexpected surprise that I have learned in this journey and that is that if you're eating well balanced meals, you aren't having cravings. I'm not craving stuff I used to crave and I think it's because my body isn't demanding it anymore. In fact, I'm noticing I don't even want it if I see it or it's easily in reach because I know it's not going to be as enjoyable as I used to think they were. Interesting!

Can I be a Vegetarian Day 6: Spinach, Sun Dried Tomato, and Cheese Torte

May 14, 2015

Today I'll record GTLF vegetarian dish number 6 and call it quits. I have had an 8 day meat fast, and I've learned a lot about vegetarian dishes. The biggest lesson being that you don't have to have any "fake" meat dishes to make it through as a vegetarian. There are many wonderful dishes that don't have meat and there's no missing it either. Up to now I've tried to schedule two vegetarian dishes a week as a rule, but now that I've done a whole week, I think I can easily do a two meat dishes a week. The point is that meat shouldn't be the central part of what's for dinner... using meat as an ingredient or a few times a week should be enough. The point is moderation right?  I think when the focus of what's for dinner is taken away from meat, then a whole, wide, wonderful world of food opens wide. Here is a very nice Cheese Torte that is sure to be a success...

Spinach, Sun-Dried Tomato, and Cheese Torte

GTLF: Meatless Main Dishes P. 77

Serves 6, working time 30 min., total time 1 hr. 20 min. plus cooling time

1 C long grain rice

1/2 tsp salt

1 C sun dried (not oil packed) tomatoes

2 C boiling water

1 tsp olive oil

10 oz package frozen chopped spinach, thawed

2 C low fat (1%) cottage cheese

1 C part skim ricotta cheese

2 tablespoon grated Parmesan cheese

2 whole eggs

3 egg whites

1 C packed fresh basil leaves

2 tablespoons pine nuts

1. In a medium saucepan, bring 2 1/4 C of water to a boil. Add the rice and 1/4 tsp of the salt, reduce to a simmer, cover, and cook until the rice is tender, about 17 min. Cool to room temperature. Meanwhile, in a small bowl, combine the sun dried tomatoes and boiling water and let stand for 15 min., until softened. Drain and coarsely chop the tomatoes.

2. Preheat the oven to 375 degrees. Spray a 9 in. spring-form pan with nonstick cooking spray. Spoon the rice into the bottom of the pan and cover with plastic wrap or waxed paper. Using a measuring cup (I used my fingers) to press the rice into an even layer on the bottom of the pan and to make it come up about a 1/2 in. on the sides. Set aside. In a small bowl, combine the oil and spinach.

3. In a food processor, combine the cottage cheese, ricotta, Parmesan, whole eggs, egg whites, basil, and the remaining 1/4 tsp salt. Process until smooth. Add the sun dried tomatoes and pine nuts and process just to combine. Pour half of the cheese mixture over the rice in the prepared pan. Top with a layer of the spinach mixture, and pour the remaining cheese mixture on top. Place on a baking sheet and bake for 50 to 60 minutes, or until just set. Cool to room temperature, cut into 6 wedges, and serve.

Nutritional Information: 9 g fat, 338 calories, 3.7 g sat. fat, 40 g carbohydrate, 25 g protein, 88 mg cholesterol, 667 mg sodium.

Tips:

1. Having the proper equipment is very important. Sometimes people will be blown away by something you make and really, it's not you, it's just that you have good appliances in the kitchen. In this case, to get a really beautiful whipped creamy puree for this torte, you'll need a food processor.

2. I served myself 1/4 of the dish (507 calories) because I thought it required a couple of sides like a light green salad or some fruit. This was too much. I got pretty full. I think that the 1/6 portion is more comfortable for eating.

Can I be a Vegetarian Day 5? Tex Mex Soft Vegetable Tacos

May 13, 2015

Today I record the 5th GTLF which means I've been a vegetarian for 7 days! I never thought I would be able to go that long without meat. Then I experienced these wonderful burritos. I don't know why they're called tacos, they look like burritos to me, but that's besides the point. These burritos overstuffed with a wonderful assortment of vegetables, beans and spices that make for an ultra quick dinner for the family that is low in calories and high in taste.

Tex Mex Soft Vegetables Tacos

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

Four 8 in. low fat flour tortillas

1 1/2 tsp olive oil

1 red onion, slivered

1 zucchini, quartered lengthwise and thinly sliced

1 1/2 C sliced mushrooms

2 tsp chili powder

1 tsp ground cumin

1 1/2 C frozen corn kernels

2 tablespoons no salt added tomato paste

3/4 C mild or medium hot prepared salsa

15 oz. can black beans, rinsed and drained

3 tablespoons chopped fresh cilantro or parsley

1/4 C shredded Cheddar cheese

1/4 C reduced fat sour cream

1. Preheat the oven to 350 degrees. Wrap the tortillas in foil and place in the oven for 10 min., or until heated through.

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smoking over medium high heat. Add the onion, zucchini, and mushrooms and cook, stirring occasionally, until the onion is tender and the mushrooms have released their juices, about 8 min. Stir in the chili powder, cumin, and corn and cook until fragrant, about 2 min. Sir in the tomato paste, salsa, black beans, and cilantro and cook until heated through, about 2 min.

3. Divide the tortillas among 4 plates. Spoon the vegetables down the center of the tortillas, sprinkle with the cheddar, and top with a dollop of sour cream. Roll up the tortillas, cut them in half if desired, and serve.

Nutritional Information: 9 g fat, 357 calories, 3 g sat. fat, 59 g carbohydrate, 14 g protein, 12 mg cholesterol, 717 mg sodium

Tips:

1. GTLF gives an interesting tip for grating cheese. They say if you spray the grater with nonstick cooking spray before shredding cheese will make it easier to clean the grater.

2. I have no idea how GTLF fits the entire portion of vegetables in the 8 in. tortilla for the photo. The portion is ample.

3. Keep your eyes open for low fat, 8 in. tortillas that taste good.  In the meantime, make the caloric adjustment for the number and size of tortillas you use.

Can I be a Vegetarian Day 4? Sweet and Sour Vegetables

May 12, 2015

Well, it's day four of the GTLF vegetarian week challenge, day 6 of not eating meat.  WOW! I never thought I could go 6 whole days without eating any kind of meat and then not even missing it. I've really enjoyed the GTLF meatless recipes and this one is to die for. It's a Sweet and Sour vegetarian dish that doesn't even taste like it's missing anything and there's nothing fake about it either. You know how there are things out there like fake meat burger patties, etc. I've learned that vegetarians are that way because they're committed and I'm sure they don't go around making it a habit of doing fake meat stuff. The big key must be variety. I've been doing research on this lifestyle, and it looks like vegetarians must have to introduce a lot of different types of foods to get the nutrients they need... but this is the same with meat eaters. Often people get into ruts and make the same old foods over and over and don't get the necessary nutrients. This is by far the most valuable lesson I've learned since starting GTLF. Brian and I have done 323 recipes in 19 months and that's a big variety. I don't know what I would have done without GTLF... Brian would still be eating grill cheese sandwiches or baked chicken everyday. Enjoy this amazing recipe!

Sweet and Sour Vegetables

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

1 C long grain rice

3/4 tsp salt

1 tablespoon vegetable oil

1/2 pound mushrooms, halved

2 green bell peppers, cut into 1/2 in. wide strips

1 red bell pepper, cut into 1/2 in. wide strips

4 scallions, cut into 1 in. lengths

2 tablespoons grated fresh ginger

2 cloves garlic, minced

1 C canned baby corn, cut into 1 in. lengths if large

1 C cherry tomatoes

1/2 C canned sliced water chestnuts

20 oz. can juice packed pineapple chunks, drained, juice reserved

1/3 C chili sauce

1 1/2 tsp cornstarch

1/4 C chopped peanuts

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 simmer, cover, and cook until the rice is tender, about 17 min.

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the mushrooms and bell peppers and cook, stirring frequently, until the peppers are crisp tender, about 5 min. Add the scallions, ginger, and garlic and cook until the scallions are softened, about 2 min.

3. Add the corn, tomatoes, water chestnuts, and pineapple chunks to the pan and cook until heated through, about 4 min. In a small bowl, combine the chili sauce, 1/2 C of the reserved pineapple juice, the cornstarch, and the remaining 1/2 tsp salt. Stir into the vegetable mixture, bring to a boil, and cook, stirring constantly, until slightly thickened, about 1 min. Divide the rice among 4 plates. Spoon the vegetable mixture over, sprinkle with the peanuts, and serve.

Nutritional Information: 10 g fat, 440 calories, 1.2 g sat. fat, 83 g carbohydrate, 11 g protein, 0 mg cholesterol, 742 mg sodium.

TIPS:
1. Brian is always looking for a recipe he can pour soy sauce on... this is one of them. Just be careful because soy sauce has a lot of sodium.

2. I love a little spicy kick. If you make this one as directed feel free to add a free sprinkles of ground red chili flakes.

3. One ingredient necessary in this recipe is the 1/3 C chili sauce, I used Hernandez brand chili sauce which is more ethnically Hispanic than Asian. But I'm curious about Sriracha sauce. I love Sriracha sauce but it's pretty hot. I'm curious what 1/3 C would do to this dish. Maybe a little longer in New Mexico with the famous Hot, Hot sauces and I'll try this recipe again with the Sriracha sauce.

Can I be a Vegetarian Day 3? Moroccan Vegetable Soup

May 11, 2015

There's nothing like getting knocked out with Strep Throat and general cold that takes you away from your goals. One thing I've learned about diets in general... is that you have to be prepared. Planning is something that has to get done. When I first started this journey, planning was very difficult, but now it's done pretty quickly. Practice makes perfect. The secret is that you plan not only for your meals, but also for those times when the day to day gets in the way and you're unable to cook. For example, this time I got really sick so I wasn't able to cook... Brian doesn't cook so what did we eat? Brian's "go to" meals... We had plain strand noodles with Marinara Sauce and he learned how to make a "fideo" thankfully... and one day we had a delicious vegetarian pizza from our "Dion's" pizza company.  So having a mind set helped us keep our meats in the freezer so we could continue with the goal and we discovered an interesting pizza we never would have tried before.

I'm still pondering the benefits or usefulness of a vegetarian diet as a life style. I learned that without planning, a vegetarian might depend too heavily on carbohydrates such as bread or rice and not eat enough vegetables, (which could be disastrous for the waist line)... or they might depend too heavily on raw foods which for me would get a little boring. One thing I've learned though is that being vegetarian doesn't mean you have to look for ways to make meat dishes meatless... the truth is that I've uncovered some amazing dishes that are naturally vegetarian. They've never required meat and are incredibly delicious. I think people are so consumed with their preconceived notions about eating habits lose out many culinary delights. But there is another truth to being vegetarian, and that's that the general cost of food is significant lower. I've seen this to be true. Now, here's a delicious recipe to try. I LOVED it!

Moroccan Vegetable Soup

GTLF: Meatless Main Dishes P. 29

Serves 4, working time 30 min., total time: 1 hour

1 tablespoon olive oil

1 onion, finely chopped

2 carrots, halved lengthwise and thinly sliced

2 ribs celery, thinly sliced

1 1/3 C lentils, rinsed and picked over

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

1 C low sodium tomato vegetable juice

2 tsp paprika

1 1/2 tsp ground coriander

1 1/2 tsp ground cumin

1 tsp ground ginger

3/4 tsp salt

1/2 tsp freshly ground black pepper

19 oz. can chick peas, rinsed and drained

2 tablespoons fresh lemon juice

1. In a large saucepan, heat the oil until hot but not smoking over medium heat. Add the onion and cook, stirring frequently, until tender about 7 min. Add the carrots and celery and cook, stirring frequently, until the carrots are crisp tender, about 5 min.

2. Add the lentils, tomato, tomato vegetable juice, paprika, coriander, cumin, ginger, salt, and pepper to the pan, stirring to coat. Add 6 C of water and bring to a boil.  Reduce to a simmer, cover, and cook for 15 min. Stir in the lemon juice. Divide among 4 bowls and serve.

Nutritional Information: 7 g fat, 416 calories, 0.7 sat. fat, 67 g carbohydrate, 25 g protein, 0 mg cholesterol, 653 mg sodium.

Tips:

1. GTLF suggests that the soup is even better the next day.  But they say always add the lemon juice just before serving. (I don't get that.)

2. Brian made this one and the vegetables were really chunky. I think "thinly sliced" is just for presentation.

3. This recipe has a little kick. I plan on making it for my next cold, it clears the sinuses that's for sure.

Can I be a vegetarian day 2: Red Beans and Rice

May 7, 2015

Well, two days in and I'm feeling pretty good. I'm not missing meat and I'm enjoying some wonderful recipes. The scale already has told me that I'm back to normal which is a relief. I'm at a size where it's better if I don't gain any weight but it's murder to lose weight.... I'll say one thing for sure. If you're interested in a weight loss, you really have to make a strong commitment. Regardless, GTLF makes it easy since we've made more than 300 recipes and love all of them.  Enjoy Red Beans and Rice.

Skillet Red Beans and Rice

GTLF: Meatless Main Dishes

Serves 4, working time 20 min., total time 45 min.

2 tsp olive oil

3 onions, finely chopped

2 carrots, halved lengthwise and thinly sliced

1 1/4 C long grain rice

1 1/2 tsp dried thyme

1 1/2 tsp dried oregano

14 1/2 oz. can reduced sodium vegetable broth

3/4 C dry white wine

1 C frozen baby lima beans, thawed

1 1/2 C canned no salt added tomatoes, chopped with their juices

1/2 tsp slat

1/2 tsp freshly ground black pepper

15 oz. can red kidney beans, rinsed and drained

1/2 C chopped fresh parsley

1 tablespoon fresh lime juice

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the onions and carrots and cook until the onions are softened, about 5 min. Add the rice, thyme, and oregano and cook until fragrant, about 1 min.

2. Stir the broth, wine, and 1 cup of water into the pan. Bring to a simmer, cover, and cook for 10 min. Stir in the lima beans, tomatoes, salt, and pepper ad bring to a boil. Reduce to a simmer and cook until the rice is tender, about 8 min. Stir in the kidney beans and parsley, remove from the heat, cover, and let stand for 5 min. to heat through. Stir in the lime juice and serve.

Tips:

1. GTLF suggests that if you like spice, just add it to your plate. We added the salsa chili tepin that my dad brought in the last visit. It was delicious!

2. I think it's interesting that the rice is not browned the way it is in the Spanish rice my parents taught me to make. I wonder what the purpose of browning rice is... hmmm.

Can I be a Vegetarian? Ratatouille Filled Crepes

May 6, 2015

I've had a good time, two weeks traveling... first to Washington D.C. and then a week in Los Angeles. I know I had fun but the scale says I had a blast! I don't like extreme diets, but I've had enough experience to know that with GTLF recipes, I won't be hungry and I'll have good nutrition without giving anything up. Also, for several months now, I've been thinking about the vegetarian life style. I've thought about what that really means, the philosophies, and how it aligns with what I've been trying to do.  So I'm going to try it. I love meat, and at this time I have no intention of giving it up, but I'm curious about my ability to go meatless... so, the next seven entries will be vegetarian. Today is the first day.

The recipes come from the Meatless Main Dishes book which I have learned does not follow all the "vegetarian" rules. It's main purpose is to go meatless, not to be vegetarian. For example, it will use things like chicken broth and the like for flavorings. If you are a strict vegetarian, then be aware of this fact and make the necessary adjustments.

Ratatouille Filled Crepes

GTLF: Meatless Main Dishes 

Serves 4, working time 40 min., total time 45 min.

Crepes

1/2 C yellow cornmeal

1/2 C flour

1 tsp. salt

1 egg white

3/4 C skimmed milk plus 1 tablespoon

1 tsp. olive oil

Ratatouille

1 tsp. olive oil

3 C eggplant peeled and cubed 1/2 in. cubes

2 green bell peppers, coarsely diced

1 zucchini, cut into 1/2 in. cubes

1. In a blender or food processor, combine the cornmeal, flour, 1/4 tsp of the salt, the egg white, milk, and 1 tsp of the oil. Process to form a smooth batter. Spray a 6 in. nonstick skillet with nonstick cooking spray and preheat over medium heat. Spoon 2 tablespoons of the batter into the pan, tilting it so that the crepe spreads to cover the bottom of the pan. Cook until lightly browned on one side and cooked through, about 30 seconds. Quickly turn the crepe over and cook for 10 seconds. Transfer to a plate, cover with waxed paper, and repeat with the remaining batter, spraying the pan each time and separating the crepes with waxed paper, for a total of 8 crepes.

2. In a large nonstick skillet, heat the remaining 1 teaspoon oil until hot but not smoking over medium heat. Add the eggplant and bell peppers, cover, and cook, stirring occasionally, until the bell peppers are softened, about 6 min. Add the zucchini, tomato paste, vinegar, basil, and oregano; cover and cook until the zucchini is tender, about 6 min.

3. Stir the tomatoes, sugar, black pepper, and the remaining 3/4 tsp. salt into the pan. Divide the crepes among 4 plates. Sprinkle each crepe with 2 tablespoons of the mozzarella. Dividing evenly, top the cheese with the ratatouille. Sprinkle with the remaining mozzarella, roll up, and serve warm or at room temperature.

Tips:

1. Unless you're an expert making crepes, you'll have to do some planning here. Crepes require practice so plan on a little extra time in the kitchen.

2. I found out that cutting zucchini in a 1/2 in. dice is better done by first cutting vertically and then horizontally.