Moo Shu Style Grilled Chicken or Asian style Burritos...

April 19, 2015

What's interesting about this recipe is that these Moo Shu Style Grilled Chicken breasts are wrapped in a delicious tortilla which makes for an interesting "burrito". At first I was skeptical, but after trying these... and reacting to Brian's "Oh! Gotta Have It" attitude, these burritos are to die for. Usually, this dish would be served in a crepe like pancake; the tortilla is a simplification. My curiosity has been peeked though, and I'm wondering where I can find these as they're traditionally served.

Moo Shu Style Grilled Chicken

GTLF: Grilling p. 19

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

8 scallions, trimmed

3 tablespoons reduced sodium soy sauce

1/4 C plum jam

2 tablespoons plus 2 tsp. reduced sodium ketchup

2 tablespoons plus 1 tsp rice vinegar

3/4 tsp five spice powder

1 pound skinless, boneless chicken breasts

eight 8 in. flour tortillas

1 red bell pepper, cut into thin julienne strips

1. In a large bowl of water, soak the scallions until ready to cook.

2. In a small bowl, combine the soy sauce, plum jam, ketchup, vinegar, and five spice powder. Transfer 1/2 C of the plum jam mixture into a measuring cup and spread onto the chicken breasts. Set the chicken aside. Using the remaining mixture, spread one side of the tortillas with the plum jam mixture and set aside.

3. Preheat the grill to a medium heat. Spray the rack, off the grill, with nonstick cooking spray. Grill the chicken and scallions, covered, for 3 min. or until the scallions are cooked through. Remove the scallions and cook the chicken, covered, turning once, for 5 min. or until cooked through. Remove the chicken from the grill and grill the tortillas, jam sides up, for 20 seconds to warm through.

4. Thinly slice the chicken on the diagonal. Dividing evenly, place the chicken, scallions, and bell peppers on the jam side of the tortillas. Place 2 filled tortillas on each of 4 plates and serve open face or rolled.

Nutritional Information: 7 g fat, 435 calories, 1.1 g sat. fat, 60 g carbohydrate, 34 g protein, 66 mg cholesterol, 991 mg sodium.

Tips:

1. GTLF suggests that you can trade out hoisin sauce for plum jam.

2. I ran out of red bell peppers before doing this dish and used green peppers instead. Believe me, the red bell peppers really make this recipe "pop" visually.

Asian Grilled Pork Salad

April 18, 2015

One thing I've learned on this journey is that things that have Oriental Sesame oil are delicious! It's not an overpowering kind of flavor, but it's one that packs a little punch... You know it when it's there. In this case, it is used to compliment the sauce that composes this salad. This salad does require some marinating time so read carefully. Enjoy!

Asian Grilled Pork Salad

GTLF: Grilling p. 47

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

1/4 C reduced sodium soy sauce

1/4 C orange marmalade

2 tablespoons frozen orange juice concentrate

1 tablespoon chopped fresh ginger

1/8 tsp ground cloves

3/4 pound well trimmed pork tenderloin

2 tsp. dark Oriental sesame oil

2 tablespoons white wine vinegar

8 oz. linguine

2 C peeled baby carrots

1 C snow peas

2 red bell peppers, cut into 2 inch wide strips

1 navel orange, peeled and sectioned

1. In a large bowl, combine the soy sauce, marmalade, orange juice concentrate, ginger, and cloves. Transfer 1/3 C of the mixture to a sturdy plastic bag. Add the pork, squeeze the air out of the bag, seal, and marinate at room temperature for 20 min. or up to 12 hours in the refrigerator. To the orange soy mixture remaining in the bowl, add the sesame oil and vinegar. Set the dressing aside.

2. Meanwhile, in a large pot of boiling water, cook the linguine for 5 min. Add the carrots and cook for 6 min. Add the snow peas and cook until the pasta is tender, about 30 seconds. Drain the pasta and vegetables to the dressing in the bowl, tossing to coat.

3. Preheat the grill to a medium heat. Spray the rack, off the grill, with nonstick cooking spray. Grill the pork and bell peppers, covered, turning occasionally, and basting with the marinade for 15 min. or until the pork is cooked through and the pepper skins are blackened. (Remove the peppers before the pork if necessary.)

4. Slice the pork and divide among 4 plates. Add the peppers to the pasta and vegetables and divide the salad among 4 plates. Drizzle any dressing remaining in the bowl over the pork. Arrange the orange sections on top of the plates and serve warm or at room temperature.

Nutritional Information: 8 g fat, 490 calories, 1.9 g sat. fat, 76 g carbohydrate, 30 g protein, 60 mg cholesterol, 679 mg sodium.

Tips:

1. I finally learned about sectioning the orange... you need to cut all the way past the white pulp to the orange... then you cut between the wedges. This is how to separate... do it over a bowl or sink or something since it is messy, but it sure makes for a pretty garnish. I just sucked on all the orange rinds so I didn't feel I wasted anything.

Roasted Vegetable Soup with Turkey Meatballs

April 17, 2015

A lot of people ask me about the time investment required for cooking, the cost of new foods and how I choose what to make next. So far I've learned that in order to make something in the kitchen, you should probably invest at least 1/2 an hour. If you have a family, maybe the dinner can be a combined effort instead of just the efforts of one person. That's always good. Otherwise, regardless of who does the cooking, a good half hour is needed on average for these recipes. Also, I noticed that I didn't know any real cooking skills entering the kitchen, but now I've learned some. These skills help keep the time down.

As far as the grocery bill is concerned, Brian says it's the about the same as when he lived on his own. How can that be since we're two and not one... well, I think it might have to do with all the prepared food he would buy. While he did buy fresh foods, his diet was mostly hungry man frozen dinners, frozen pizza and any of the three recipes he knew by heart. So, prepared meals must really be more expensive than those you put together yourself. What's even better is that at least you know what you're eating.

What's nice about choosing one book and sticking with it is that after completing more than 300 of the recipes, I'm pretty confident I don't need to buy any extra spices. I know the ones I do buy will get used. It's not like I'm buying a 3 dollar bottle of sesame seed oil that'll I'll use for one recipe and shelve forever... I'm using it. Also, I know what kinds of meats to buy and what their portions should be... so if I see a sale I can buy and know how to package. Also, keeping to a grocery list prevents buying on impulse which is a real hidden money pit. I have learned to stick to the list which includes the items for the recipes, fruit for snacks and a few items to keep in the pantry for those days when you want to clean out the refrigerator.

As far as planning is concerned. I used to spend hours looking through the books and deciding what to make. Now I just try to make 2-3 vegetarian dishes, 1-2 meat dishes like pork, beef or chicken and the rest seafood . Then I choose the books I have used least and fill the categories with whatever recipe comes up first that fits. I mean, I have decided to cook all of them. Now it takes just a few minutes.

Growing up, we'd always say, what's for dinner... I like having a plan. You don't overeat, you don't overspend, you don't get frustrated.

Here is today's recipe. Don't be fooled, it's not a long time in the kitchen, it's just a few new skills...

Roasted Vegetable Soup with Turkey Meatballs

GTLF: Hearty Soups and Stews p. 13

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

1 red onion, thickly sliced

1 1/2 pounds plum tomatoes, halved lengthwise

2 red bell peppers, halved lengthwise and seeded

6 oz lean ground turkey

1/4 C low fat milk

1/8 tsp freshly ground black pepper

6 tablespoons chopped fresh basil

13 3/4 oz can reduced soidum chicken broth, defatted

1 tablespoon balsamic vinegar

1 Clove garlic, minced

2 tsp paprika

1/2 tsp salt

1. Preheat the broiler. Place the onion slices, tomatoes, and bell peppers, cut sides down, on a broiler pan and broil 4 in. from the heat for 12 min., or until the pepper and tomato skins are blackened. When cook enough to handle, peel the tomatoes and bell peppers.

2. Meanwhile, in a medium bowl, combine the ground turkey, bread crumbs, milk, black pepper, and 2 tablespoons of the basil, stirring to thoroughly blend. Shape the turkey mixture into 3/4 in. balls, using about 1 rounded tsp per ball.

3. Transfer the broiled vegetables to a food processor or blender and puree until smooth, about 1 min. Pour the vegetable puree into a large saucepan along with the broth, vinegar, garlic, paprika, and salt. Bring to a simmer and cook for 3 min. to blend the flavors. Drop the meatballs into the simmering soup and cook until they are cooked through, about 5 min. Stir in the remaining 1/4 C basil, divide among 4 bowls and serve.

Nutritional Information: 5 g fat, 173 calories, 1.1 g sat. fat, 22 g carbohydrate, 13 g protein, 32 mg cholesterol, 669 mg sodium.

Tips:

1. I made 24 small meatballs.

2. GTLF explains that the turkey mixture should be mixed with a "light" hand. Too much mixing and you'll end up with tough meatballs. I wonder what turkey meatballs might taste like in abondigas...

Broiled Tuna and Pepper Salad

April 16, 2015

One thing I really love about these books is the variety. I mean, everyone makes potato salad the same general ways... a variety of crunchy vegetables like celery, onions, and pickles, maybe a little color with mustard and a little zip with a splash of vinegar, but they always have mayonnaise. It's nice to learn new recipes that don't have this delicious but high fat ingredient. And it's nice to change things up a little... although I'm the first to say that you can't go wrong with a classic recipe.  I feel excited for the next pot luck because I have a new pasta, potato and tuna salad recipe that are sure to bring on the compliments. Here's the new take on Tuna fish... it includes tuna "steak".

Broiled Tuna and Pepper Salad

GTLF: Main Dish Salads p. 104

Serves 4, working time 30 min., total time 35 min.

3/4 pound tuna steak
1/4 C reduced sodium chicken broth, defatted
2 cloves garlic
1/2 C low sodium tomato vegetable juice
2 tablespoons red wine vinegar
1 tablespoon olive oil
3 tablespoons chopped fresh basil
3/4 tsp salt
1/2 tsp freshly ground black pepper
19 oz. can white kidney beans (cannellini), rinsed and drained
1 red bell pepper, diced
1 yellow bell pepper, diced
2 tomatoes, diced
1 C sliced radishes
1/2 C sliced scallions

1. Preheat the broiler. Brush the tuna with the broth. Broil the tuna 6 in. from the heat, turning once, for 5 min. or until just barely opaque. Set aside to cool, then cut into bite size pieces.

2. In a small pot of boiling water, cook the garlic for 2 min. to blanch. Drain and finely chop.

3. In a large bowl, combine the chopped garlic, tomato vegetable juice, vinegar, oil, basil, salt, and black pepper. Stir in the kidney beans, bell peppers, tomatoes, radishes, and scallions, tossing to coat thoroughly. Gently fold in the tuna and serve warm, at room temperature, or chilled.

Nutritional Information: 8 g fat, 280 calories, 1.5 g sat. fat, 25 g carbohydrate, 27g protein, 29 mg cholesterol, 682 mg sodium.

Tips:

1. Tuna steak is a fleshy, rosy pink colored fish you can buy at the seafood counter of the grocery store. Try it! I'm not sure how this dish would be different if you used the canned tuna.

2. Step three says to fold the tuna in gently because it will tend to separate. GTLF explains that tuna is very soft, but once cooked, it forms a much more firm texture. However, it's still vulnerable to flaking so this is why you should be careful.

Potato Ham and Cheese Salad

April 15, 2015

Ask anyone, there is nothing better or more standard that a picnic or BBQ featuring the classic, creamy potato salad.  Here is a salad that is just as delicious, but you won't have to worry about keeping it out in the sun too long. This salad is delicious and perfect for an outdoor picnic next to a hamburger, or you can have it alone as a solitary dish.

Potato, Ham and Cheese Salad

GTLF: Main Dish Salads P. 89

Serves 4, Working time 20 min., Total time 30 min.

 2 pounds red potatoes, quartered (or cut into eighths if large)

3/4 pound asparagus, cut into 2 in lengths

1/4 C balsamic or red wine vinegar

1/4 C reduced sodium chicken broth, defatted

1 tablespoon Dijon mustard

2 tsp olive oil

1/2 tsp salt

1 red onion, finely chopped

1 1/2 C thawed frozen corn kernels (no salt added)

3 oz. cheddar cheese, cut into 1 X 1/4 in. strips

3 oz baked ham, in one piece, cut into 1 x 1/4 in. strips

1. In a large pot of boiling water, cook the potatoes until tender, about 10 min. Add the asparagus for the last 2 min. of cooking time to blanch. Drain.

2. Meanwhile, in a large bowl, combine the vinegar, broth, mustard, oil, and salt. Add the onions, stirring to combine. Add the potatoes and asparagus, tossing to coat.

3. Fold in the corn, Cheddar, and ham and serve warm, at room temperature or chilled.

Nutritional Information: 12 g fat, 424 calories, 5.6 g sat. fat, 61 g carbohydrate, 20 g protein, 35 mg cholesterol, 876 mg sodium

Tips:

1. It really helps to have a scale on hand to help with the measuring. Remember, if you don't measure out accurately then the calorie counts will be off and you might add more calories than you realize.

2. I used a baked Turkey ham because I was in a hurry and didn't realize it wasn't just regular ham... it tasted delicious!

3. GTLF says you can make this salad up to 12 hours ahead of time, but not to add the asparagus until you're ready to serve. They explain that the vinegar in the dressing will change the color of the asparagus.  Personally, I didn't notice this change the next day with the left overs.

Grilled Scallops with Thai Noodle Salad

April 14, 2015

I have been learning that I like anything with sesame seed oil. I think it gives food a very distinct, pleasant flavor that tastes delicious whether hot or cold. This salad can be served warm or cold. In fact, I found I really enjoyed it the next day.

Grilled Scallops with Thai Noodle Salad

GTLF: Grilling 78

Serves 4, working time 30 min., total time 50 min.

2 tsp grated lime zest

1/4 C reduced sodium soy sauce

1 pound sea scallops

8 oz. linguine

1/4 C fresh lime juice

3 tablespoons honey

1 tablespoon dark Oriental sesame oil

1/2 tsp anchovy paste

1/4 tsp hot pepper sauce

1/4 C chopped fresh cilantro or parsley

2 tablespoons chopped fresh basil

1/2 tsp dried mint

1 C shredded Nappa Cabbage or green cabbage

1 1/2 C diced mango

2 carrots shredded

2 cloves garlic, minced

16 cherry tomatoes

1. In a medium bowl, combine 1 tsp of the lime zest, 1 tablespoon of the soy sauce, and the scallops. Set aside to marinate at room temperature while you make the noodle salad and preheat the grill.

2. In a large pot of boiling water, cook the linguine until tender. Drain well and rinse under cold water. Meanwhile, in a large bowl, combine the remaining 2 tsp lime zest, remaining 3 tablespoons soy sauce, the lime juice, honey, sesame oil, anchovy paste, and hot pepper sauce. Add the cilantro, basil, mint, cabbage, mango, carrots, and garlic, tossing to coat. Add the drained pasta to the mango vegetable mixture, tossing gently to combine.

3. Preheat the grill to a medium heat. Thread the tomatoes onto 2 skewers. Thread the scallops onto 2 skewers. Spray the rack, off the grill, with nonstick cooking spray. Grill the kebabs, covered, turning once, for 6 min. or until the tomatoes are just beginning to split. Remove the tomato skewers and continue to cook the scallops for 5 min., or until just opaque.

4. Transfer the noodle salad to a serving platter. Surround with the scallops and tomatoes. Drizzle any dressing remaining in the bowl over the scallops and serve.

Nutritional Information: 6 g fat, 476 calories, .8 g sat. fat, 79 g carbohydrate, 29 g protein, 38 mg cholesterol, 843 mg sodium

Tips:
1. I think this would be a lovely vegetarian dish if the grilling portion is skipped. I don't think the scallops or tomatoes would be missed, although they were incredibly enjoyable for me. This would cut down on the time necessary to make the dish.

2. I'm amazed by how often I'm using anchovy paste. When I started with GTLF I had no idea what that was and now I've been through three tubes. It's a flavoring I find I really enjoy.

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.