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.

Delicious Dessert: Strawberries with Balsamic Vinegar

June 2, 2015

Hummm, balsamic vinegar and strawberries? You have to be kidding right? As it turns out, balsamic vinegar complements strawberries very well. I really enjoyed this dish, however, Brian argues that strawberries are already deliciously sweet and you don't need the sugar. He's probably right, but if you want to try a very tasty summery dessert, then this is a good one to try.

Strawberries with Balsamic Vinegar

GTLF: Italian Cooking p. 145

Serves 4, working time 10 min., total time 20 min.

1/3 C sugar

Three 3 X 1/2 in. strips of orange zest

Three 3 X 1/2 in. strips of lemon zest

3 tablespoons balsamic vinegar

2 pints strawberries, hulled and halved

1. In a small skillet or saucepan, combine the sugar and 1/4 C of water, stirring to blend. Add the orange zest and lemon zest and bring to a boil over medium heat. Boil for 2 min., remove from the heat, cover, and let cool to room temperature, about 20 min. Remove the orange and lemon zests and discard.

2. Transfer the syrup to a medium bowl and stir in the vinegar. Add the strawberries, tossing to coat. Spoon the berries and syrup into 4 bowls and serve.

Nutritional Information: 1 g fat, 116 calories, 0 g sat. fat, 29 g carbohydrate, 1 g protein, 0 mg cholesterol, 3 mg sodium.

Tips:

1. GTLF suggests that you can save the peelings of oranges and lemons in the freezer for any time you need zest. Cool!  You can also buy orange and lemon peel from the spice isle of grocery store. I figure there must be a difference, but I don't know what it is yet.

A Vegetarian Delight: Bright Summer Stir Fry

June 1, 2015

This dish truly is a vegetarian delight. It's beautiful to look at, delicious to eat and very low in calories. The best part is that since it's vegetarian, you don't have to "scrutinize" the calorie counts... Just be sure to watch the carbs... this recipe calls for 1/4 C of steamed rice. It's not much. Here's a secret, I make a bed of rice, make a well in the center (you know, like mashed potatoes) then I fill the hole with the stir fry. For me, it's all about illusion. If it pleases my eye and appears to be plenty, then I feel that way. It's a little weird.

Bright Summer Stir Fry

GTLF: Vegetables p. 67

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

1 C long grain rice

1 tablespoon vegetable oil

2 cups small broccoli florets

2 ribs celery, thinly sliced on the diagonal

1 medium red onion, halved and thinly sliced

1 red bell pepper, cut into thin strips

1 yellow summer squash, halved lengthwise and cut into 1/2 in. thick slices

1 C reduced sodium chicken broth, de fatted, or reduced sodium vegetable broth

1/4 pound sugar snap peas

1 tablespoon minced fresh ginger

3 tablespoon reduced sodium soy sauce

1 tablespoon fresh lime juice

1 tablespoon sugar

2 tsp. cornstarch

2 tablespoon chopped fresh cilantro

1. In a medium saucepan, combine the rice and 2 C of water. Bring to a boil over high heat, reduce to a 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 smokin over medium high heat. Add the broccoli, celery, onion, bell pepper, and squash and cook, stirring constantly, until the onion is softened, about 5 min. Stir in the broth, snap peas, and ginger and bring to boil. Reduce to a simmer and cook until the vegetables are crisp tender, about 5 min.

3. Meanwhile, in a small bowl, stir together the soy sauce, lime juice, sugar, and cornstarch. Remove the skillet from the heat and stir in the soy sauce mixture. Return the pan to medium heat and cook, stirring constantly, until the mixture boils and is slightly thickened, about 1 min. Stir in the cilantro. Serve the stir fry with the rice.

Nutritional Information: 4 g fat, 299 calories, 0.5 g sat. fat, 58 g carbohydrate, 9 g protein, 0 mg cholesterol, 682 mg sodium.

Tips:

1. GTLF suggests ways to change up the vegetables... here's the rule, find vegetables that have similar texture. Yellow squash / zucchini; broccoli/ cauliflower; snap peas/green beans... I'm so amazed I never thought about this before GTLF.  So, besides food couplings, food with similar textures also help with recipe versatility.