Beef Brisket Enchiladas
Ingredients
8 flour tortillas
2 cups shredded cooked beef brisket {or any leftover beef}
1 cup fresh corn off the con
1 cup drained canned black beans
1-10 oz package red enchilada sauce
2-8 oz packages of green enchilada sauce
3 cups shredded cheddar cheese, divided
Directions
Preheat the oven to 400 degrees F.
In a mixing bowl combine the beef, corn, beans, 1 cup of cheddar cheese, and red enchilada sauce.
Spray a 9×13 inch baking dish with cooking spray. Pour one package of green enchilada sauce into the bottom of the baking dish.
Place the tortillas on kitchen towels. Evenly distribute the beef mixture onto each tortilla. Roll each tortilla up and place it in the baking dish.
Cover the tortillas with the second package of green enchilada sauce. Cover the dish with foil and bake for 30 minutes. Remove the foil and cover the yop of the tortillas with the remaining shredded cheddar cheese. Return the pan to the oven and bake for 15 minutes. Let sit for 5 minutes before serving.
Mahi Mahi
Ingredients
3 ¼-inch slices of red onion from a large onion, cut in half
8 (6ounces) mini sweet bell peppers, seeded and quartered
1 clove garlic, grated
1 teaspoon fajita seasoning or taco seasoning
2 Mahi Mahi fillets about 5 ounces each
¼ cup salsa
Salt and freshly ground pepper to taste
Avocado oil
1 lime
Directions
Preheat the oven to 350 degrees F
Heat one tablespoon of avocado oil in a medium skillet. Add the sliced onions and peppers.
Drizzle a teaspoon of oil in the bottom of a small baking dish.
place the mahi-mahi pieces on top and squeeze the juice of 1 lemon and drizzle with butter, top with sliced lemon, and sprinkle with the parsley and cilantro, cover and bake at 350 for about 30 mins or slightly firm to touch.
Black Bean And Corn Saute
Ingredients
1 1/2 tablespoons olive oil
1/21 a small onion, finely chopped
1 cup cooked with cooking liquid or canned black beans
1/2 teaspoon dried oregano
1/4 cup canned green chiles, cut into 1/4-inch dice
1 cup fresh corn kernels
Salt and freshly ground pepper to taste
Directions
Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.
Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients to the saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish. Serve immediately.
Try to buy authentic Mexican flour tortillas, for example, El Milagro. There is a big difference in flavor over supermarket brands.
Tacos with Chipotle Crema
Serves 4
ingredients
Chicken filling
1 medium red onion, chopped
1/2 bell pepper, cored, seeded, and chopped
2 teaspoons smoked sweet paprika
2 teaspoons chili powder
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
2 garlic cloves, minced
1 medium tomato, chopped shredded d
2 cups shredded cooked chicken
8 (6-inch) flour tortillas
Crema
2 tablespoons minced canned chipotle peppers in adobo
1/2 cup sour cream
1 tablespoon heavy cream
1 tablespoon lime juice
½ teaspoon salt
Topping
Shredded lettuce
Shredded cheddar cheese
Pickles jalapeno slices
Directions
In a sauté pan over medium heat, warm the oil and cook the onion, bell pepper, paprika, chili powder, oregano, cumin, and salt until the veggies are soft, 7 minutes. Add the garlic and cook until fragrant, 1 minute. Stir in the tomato and
chicken, and cook until the filling is heated through, stirring about 3 minutes.
Warm the tortillas in moistened paper towels in the microwave for 30 seconds, or in a taco holder in a 350-degree oven until warm, about 2 minutes.
Stir the chipotle into the sour cream.
Pile the filling into the tortillas, topping with cheddar cheese, chipotle sour cream, and lettuce
Black Beans
Ingredients
Serves 4
1 lime, juiced
1 scallion, diced
1 garlic clove. Minced
2 tablespoons olive oil
Coarse salt and ground pepper
1 jalapeno chile, sliced
2 cups cooked {see recipe below} or canned {drained} lack beans
Directions
Heat the oil in a medium saucepan. Add all the ingredients, except the black beans. Saute over low heat until the onion is soft and the corn is cooked for about 5 minutes. Gently stir in the cooked beans and heat until hot, about 6 minutes.
Serve with the tacos.
Cooking the beans:
I use black soybeans because they are delicate and have fewer carbs than regular brands. However, they do take longer to cook than regular black beans.
Black Beans with Chiles
8 oz dried black beans or black soybeans
1 tablespoon oil
1 small red onion, cut in half
1 small carrot, cut in half
2 dried Mexican chilies, any type
1 teaspoon ground cumin
3 cups chicken broth
1/2 teaspoon salt
Freshly ground black pepper
Directions
Place oil, onion, and carrot in a Dutch oven. Cook until the onion is tender. Drain beans and add to the pan. Add whole chiles, cumin, and chicken broth.. Bring to a boil, reduce heat, and simmer, covered, 2houses. Uncover, add salt and pepper and simmer until beans are very tender, vegetables, and about 1 1 to2 more hours depending on the type of bean you are using. Drain the beans. Remove dried chilies.
Homemade Coleslaw
Ingredients
2 scallions, minced
16 oz package of coleslaw mix
Dressing
1 teaspoon honey or another sweetener
1/2 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 teaspoon white wine vinegar
1 teaspoon lemon juice
Directions
In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.
Add the shredded cabbage and scallions and stir gently to mix.
Refrigerate for several hours before serving.
Mexican Americans have lived in the United States for most of the country’s history. Ethnically, Mexican Americans are a diverse population, but the majority are Mestizo, which in colonial times meant to be a person of half European and half Native American ancestry. Nonetheless, the meaning of the word has changed through time and currently refers to the segment of the Mexican population who do not speak indigenous languages.
The United States is home to the second-largest Mexican community in the world, second only to Mexico itself, and comprising more than 24% of the entire Mexican population of the world. Mexican American families of indigenous heritage have been in the country for at least 15,000 years, and Mestizo Mexican American history spans more than 400 years, since the 1598 founding of Spanish New Mexico. Spanish residents of New Spain in the Southwest included New Mexican Hispanos and Pueblo Indians and Genizaros, Tejanos, Californios and Mission Indians. Approximately ten percent of the current Mexican-American population are descended from the early colonial settlers who became U.S. citizens in 1848 following the conditions of the Treaty of Guadalupe Hidalgo which ended the Mexican–American War.
Generally, when Americans speak about Mexican food, they are usually referring to Tex-Mex (or Cal-Mex) cooking, an extremely popular cuisine that follows the long border between the United States and Mexico. The food of the southwestern US state of New Mexico and the dishes of many of the Native American peoples of the southwestern US have similar names to many Tex-Mex and some Mexican dishes but they use different flavorings and cooking techniques.
Dishes like chili, fajitas, salsa, tortilla chips, chimichangas, quesadillas, burritos, and nachos are actually homegrown American inventions. Even dishes that exist in Mexico like enchiladas, tacos, and tamales are cooked and served differently in the United States. True Mexican dishes are not as spicy as many US versions. American versions of Mexican entrees add prodigious quantities of cheese, either shredded or melted, to nearly every dish, a practice rare in Mexico. The same heavy hand applies to the American use of sauces of all kinds. North of the border portions are larger, plates are filled so that the food items tend to run one into the other. In Mexico, the soft corn tortilla performs the function that bread on the table performs in the United States; it is a side starch. In the United States, fried tortillas, become an ingredient in nearly every dish.
Like most immigrant groups, Mexican Americans have remained loyal to the food traditions of their homeland. Many shops in small ethnic markets carry Mexican specialty foods. When they cook, they follow recipes handed down to them by their parents and grandparents and their cooking styles have certain things in common. Meat, usually pork or beef, is central to the diet. It is often eaten with salsa on the side. Corn, beans, rice, and root vegetables are also staples, especially sweet potatoes, yams, yucca, jicama, Jerusalem artichokes, and taro. Also popular is a pear-shaped squash called chayote. Here are some Mexican American recipes for you to make at home.
Carne Asada
Carne asada means grilled beef in Spanish. The best cuts for making carne asada is Arrachera or skirt steak. It’s the taste that comes to mind when you think carne asada.
In Mexico, there are several marinating techniques that vary depending on the region of the country.
In the south and in the Gulf of Mexico area, where bitter oranges are grown, cooks will add some of its juice to the meat they are using to make Carne Asada; in other regions, they will add lime juice, and others will add a splash of beer.
Carne asada is traditionally made using a skirt or flank steak. The two cuts are very similar, but I prefer flank steak. When cutting the cooked meat, be sure to cut against the grain. It is quite easy to see the grain running through the meat in both of these cuts. It looks like long lines. Do not cut parallel to these lines, always cut perpendicular to them.
Carne Asada
Adapted from Rick Bayless, Chicago Chef
Servings: 6
Ingredients
2 limes juiced
4 cloves garlic crushed
1/2 cup orange juice
1 cup chopped fresh cilantro
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup olive oil
1 jalapeno minced
2 tablespoons white vinegar
2 pounds flank steak
Directions
In a gallon size resealable bag, combine the lime juice, crushed garlic, orange juice, cilantro, salt, pepper, olive oil, jalapeno, and vinegar. Squeeze the bag to mix it up.
Put the entire flank steak into the resealable bag. Seal it up tight. Make sure all the meat is exposed to the marinade, squashing the bag around to coat. Refrigerate for at least 2 hours, or overnight is better.
Heat an outdoor grill or grill pan over high heat.
Remove the flank steak from the marinade, and discard the excess marinade. Cook on the grill for 7 to 10 minutes per side.
Once done, remove from the heat and let rest 10 minutes. Slice against the grain, and serve.
For Carne Asada Tacos
Thinly sliced grilled flank steak
Sliced tomato
Sliced avocado
Sliced red onion
Shredded lettuce
Cotija cheese, crumbled
6 tortillas
Blood oranges, cut into eighths
Grilled or Roasted Corn On the Cob
Ingredients
4 ears corn
2 tablespoons butter (softened)
Parmesan cheese, grated
Chopped herbs (your choice)
Directions
Preheat the oven to 400 degrees F or use the grill when cooking the meat.
Remove husks and silks from the corn. Place the corn on sheets of foil.
Butter corn and sprinkle with herbs and Parmesan cheese. Enclose the corn in foil and press the edges to seal.
Place wrapped corn on a cookie sheet or on the grill and roast for 25-30 minutes.
Mexican Red Rice
Arroz Rojo Mexicano
Adapted from Rick Bayless, Chicago Chef
Ingredients
2 garlic cloves, peeled
1 cup canned diced tomatoes, undrained
1 ½ tablespoons vegetable oil
1 ½ cups long-grain white rice
1 ¾ cups unsalted chicken broth or water
Fresh hot green chiles to taste (roughly 1 to 2 serranos or 1 large jalapeño), stemmed and cut a slit down the side of each one
2 medium carrots, peeled and chopped into ¼-inch cubes
1/2 cup frozen peas, defrosted
1/4 cup chopped flat-leaf parsley or cilantro
Directions
Place the garlic into a blender or food processor, add the canned tomatoes and process to a smooth puree.
In a large saucepan, stir together the oil and rice. When the rice is thoroughly coated, stir in the tomato puree, broth (or water), carrots and 1 teaspoon salt. Nestle in the chiles. Cover the pan, bring to a boil, lower the heat to medium and cook for 15 minutes. Gently stir the rice, re-cover and let the rice cook about 20 minutes. or until tender Taste a grain of rice: It should be very close to done at the core. If not, sprinkle in a little water, re-cover and cook 5 minutes more.
When the rice is done, uncover it and sprinkle in the peas and the parsley or cilantro. Use a fork to gently fluff the rice, reaching all the way to the edges of the bottom, to release steam and slow the cooking. Re-cover, let stand 5 minutes.
Black Beans with Chiles
Ingredients
1 pound dried black beans
1 tablespoon vegetable oil
1 small red onion, chopped
1 small carrot, chopped
2 whole serrano chiles or 1 jalapeño chile
1 tablespoon ground cumin
4 1/4 cups reduced-sodium chicken broth
1/2 teaspoon salt
Freshly ground black pepper
Directions
Rinse beans. Place beans in a large bowl. Cover with water by several inches. Let soak overnight.
Place oil, onion, and carrot in a Dutch oven. Cook over medium heat until the onion is tender. Drain beans and add to the Dutch Oven. Add whole chiles, cumin, chicken broth, salt, and pepper. Bring to a boil, reduce heat and simmer, covered, 1 hour. Uncover and simmer until beans are very tender, about 15 minutes more.
Stuffed Peppers
This past weekend I grilled a whole chicken and, of course, there were leftovers. The leftovers made a delicious filling for the peppers. Here is the link to the grilled chicken and my recipe for Ranch Salad Dressing.
Ingredients
2 large bell peppers
1/2 cup water
Filling
1 cup of shredded cooked chicken
1/2 cup leftover rice or cauliflower rice
1/4 cup salsa
1/2 cup shredded cheddar cheese
2 scallions, minced
1 jalapeño pepper, minced
1/2 teaspoon taco seasoning
Ingredients
Preheat the oven to 400 degrees F.
Cut the tops off the peppers and reserve them. Remove the pepper seeds, wash and dry the peppers.
Combine the filling ingredients in a medium mixing bowl. You need about 1 cup of filling for each pepper.
Fill the hollowed out pepper cups and place them in a baking dish where they can stand upright. Put the tops on the peppers and pour the water in the baking dish around the bottom of the peppers.
Bake for 45 minutes or until the peppers are tender.
Corn and Black Bean Saute
Ingredients
2 cups corn kernels
1 seeded and minced jalapeno
2 minced garlic cloves
1 tablespoon olive oil
2 cups canned or homemade black beans, drained
2 tablespoons chopped fresh cilantro
Directions
Saute the corn, jalapeno, and garlic in olive oil over medium-high heat until corn is just tender. Stir in the black beans and cilantro. Season and heat.
Sliced Cucumbers With Ranch Dressing
Ingredients
1 English cucumber
Ranch Dressing (your favorite or my recipe in the link at the top of this post.)
Directions
Cut the cucumber into thin slices. Place on a serving plate and drizzle with ranch dressing.
When you cook steak and chicken, make extra. The leftovers easily make quick weeknight meals.
Steak & Bean Tacos
I like to serve this dish with a green mixed salad and ranch dressing.
2 servings
Ingredients
Half of a leftover grilled flank steak, sliced thin
Original recipe for the grilled steak
2 cups cooked black beans
1 cup medium spicy salsa
2 cups shredded cheddar cheese
4 flour tortillas
Directions
Any leftover steak will work in this recipe, just slice it very thin. Reheat the steak in the microwave or in foil in a moderate oven temperature until warm. Heat the beans and warm the tortillas. Assemble the tacos with beef, beans, salsa, and cheddar cheese.
Greek Salad With Leftover Grilled Chicken
2 servings
Ingredients
8 oz leftover grilled chicken that had been marinated in 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 sliced garlic clove, ½ teaspoon dried oregano, salt, and pepper to taste.
Grilled chicken directions
2 Pita breads, warmed
Greek Salad Ingredients
Romaine lettuce, torn into small pieces
Bell peppers, seeded and cut into one-inch squares
Red onions, sliced thin
Cucumbers, peeled and sliced into half moons
Tomatoes, cut into one-inch pieces
Kalamata olives
Pepperoncini
Crumbled Feta cheese
Greek Salad Dressing, recipe below
Directions
I always grill more chicken than I need for dinner because there are so many dishes you can make with the leftovers. Like this one – a family favorite.
Assemble the salad ingredients in individual bowls. (I use pasta bowls.) Mix with some of the dressing. Slice the leftover chicken and place on top of the salad. Serve additional dressing on the side along with the warm pita bread.
Greek Salad Dressing
1/2 cup red wine vinegar
2 garlic cloves, crushed
1/2 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup vegetable oil
1/2 cup olive oil
2 tablespoon lemon juice
Directions
Pour all the dressing ingredients into a large jar and shake well.
Place the jar in the refrigerator for a few hours to blend the flavors.
Pour the Greek dressing over the salad ingredients as directed above.
How do you decide what to have for dinner? Do you go by what you are in the mood for or what is the quickest meal you can come up with for tonight? If I don’t plan ahead for specific dinners, I usually find myself looking at what is in the refrigerator/freezer/pantry for ideas. That is how the meals below came together – no recipes – just what makes a good match. Chicken breasts and flank steak were in the freezer. The asparagus and salad ingredients were in the refrigerator. I also had a little cream and the mozzarella cheese in the refrigerator. Chicken broth, corn meal and the ingredients for the soup were in the pantry. So they became dinner for 3 nights in the true Italian frugal way. They all passed the test for delicious, according to my husband. If you are looking for something different to make, try the recipes below.
Dinner One
Stuffed Chicken Breasts
If you have leftover chicken, as I did, it makes a delicious chicken salad.
Ingredients
- 2 whole jarred roasted red peppers, divided
- 1/2 cup shredded mozzarella cheese, divided
- 2 boneless, skinless, chicken breast halves
- 2 tablespoons Italian bread crumbs, divided
- Chopped fresh parsley
- 1/4 cup low-sodium chicken broth
Directions
Heat oven to 375°F.
Place the chicken breasts between two pieces of plastic wrap and pound until evenly thin.
Cut the roasted red peppers to fit the flattened chicken breasts. Place the peppers on the chicken and sprinkle 1/4 cup of cheese on top of each breast. Fold in the sides of each breast and roll the breasts up, jelly roll style.
Place the chicken rolls in a small baking dish (just large enough to fit the chicken rolls) and sprinkle with the Italian bread crumbs and parsley.
Pour the broth around the chicken rolls and bake for about 45 – 60 minutes (depending on the size of the chicken breasts) or until the chicken registers 165 degrees F on an instant meat thermometer. Slice the chicken rolls into half-inch slices to serve.
Oven Roasted Asparagus With Lemon Shallot Sauce
If you are making the asparagus without the chicken dish above, then preheat the oven to 425°F. Bake the asparagus until tender for 15 to 20 minutes. If making the asparagus with the chicken, then use the directions below.
Ingredients
- 1 bunch asparagus, ends trimmed
- 1 tablespoon olive oil
- Salt
Sauce
- ½ cup low sodium chicken broth
- 1 scant teaspoon cornstarch
- 1 tablespoon minced shallot
- 1/2 tablespoon fresh lemon zest
- ¼ cup heavy cream
- 1/8 teaspoon ground turmeric
- 2 tablespoons fresh lemon juice
Directions
Toss the asparagus with oil and a sprinkling of salt in a large bowl. Spread on a baking sheet or a baking dish.
After the chicken has roasted for 30 minutes, put the asparagus in the oven with the chicken and roast, stirring once halfway through, until tender, about 25-30 minutes.
Place the asparagus on a serving plate.
To make the sauce:
Combine the cornstarch and broth.
In a small saucepan, heat the broth, shallot, zest, turmeric and cream to boiling. Boil until thickened and slightly reduced, whisking the entire time.
Remove the pan from the heat and whisk in the lemon juice.
Season with salt to taste and keep warm. (Makes 1/2 cup.)
To serve:
Pour the sauce over the roasted asparagus on the serving plate.
Dinner Two
Grilled Flank Steak
For the flank steaks marinade:
- 1/2 cup chopped fresh flat-leaf parsley
- 2 tablespoons chopped fresh mint
- 1 tablespoon chopped fresh rosemary
- 4 medium cloves garlic, peeled and smashed
- 2 tablespoons fresh lemon juice
- 2 tablespoons soy sauce
- ½ teaspoon freshly ground black pepper
- 1/4 cup extra-virgin olive oil
- 1 flank steak, trimmed of excess fat
To marinate the flank steaks
Combine all the ingredients except the steak in a glass baking dish. Add the steak and turn to coat in the marinade. Cover and refrigerate for at least 4 hours or overnight, turning occasionally.
Grill the steaks
Remove the steaks from the refrigerator 1 hour prior to cooking.
Prepare a medium-high gas or charcoal grill fire. Clean and oil the grill grates.
Remove the flank steak from the marinade and grill the steaks, covered, until grill marks form and the steaks have a nice brown sear, 4 to 5 minutes.
Turn the steaks and continue grilling until grill marks form on the other side and the steak is cooked to medium rare (an instant-read thermometer inserted in the thickest part of a steak should read 130-135°F), 3 to 4 minutes more.
Let the steak rest 10 minutes loosely covered with foil. Cut the flank steak across the grain and serve with the Greek Salad.
Greek Salad
Ingredients
- 1/2 medium head romaine lettuce, torn into bite-size pieces, washed, and dried
- 1 medium tomatoes, diced
- 1/2 medium English cucumber, diced
- 1/2 cup kalamata olives
- 1/4 medium red onion, thinly sliced
- 4 oz peperoncini (Tuscan peppers), drained & sliced
- 2 tablespoons extra-virgin olive oil
- 1 tablespoons freshly squeezed lemon juice
- 1/4 teaspoon dried oregano
- 1/8 teaspoon kosher salt, plus more as needed
- Freshly ground black pepper
- 1/2 cup crumbled feta cheese
Directions
Place the lettuce in a large bowl and add the tomatoes, cucumber, peppers, olives and onion.
Place the oil, lemon juice, oregano, salt, and pepper to taste in a small, nonreactive bowl and whisk to combine.
Pour over the salad and toss to combine. Sprinkle with the feta and serve with pita bread.
Dinner Three
Black Bean Soup
Makes about 9 cups
- 1 pound dried black beans (2 cups), rinsed
- 1 tablespoon olive oil
- 2 large onions, chopped fine (about 3 cups)
- 2 large carrots, chopped fine
- 2 ribs celery, chopped fine
- 2 medium cloves garlic, minced
- 1 tablespoon ground cumin
- 1 tablespoon chili powder
- 1 tablespoon ground coriander
- 1 teaspoon oregano
- 4 cups low-sodium chicken or vegetable broth
- One 10 oz can Rotel chunky diced tomatoes with mild chilies
- Water
- 1 teaspoon table salt
Directions
Early in the morning, place the beans with water to cover in a large bowl and let soak for a couple of hours. Drain and rinse the bean.s
Heat the oil in a large Dutch oven over medium-high heat until shimmering but not smoking; add onions, carrot and celery and cook, stirring occasionally, until vegetables are soft, about 10 minutes.
Reduce heat to medium-low and add the garlic and spices; cook, stirring constantly, until fragrant, about 3 minutes. Stir in beans, tomatoes and vegetable broth.
Add enough water to keep the liquid just covering the beans. Increase heat to medium-high and bring to boil, then reduce heat to low and simmer, uncovered, stirring occasionally for 1 hour.
Stir in the salt. Continue to cook until the soup thickens and the beans are cooked but not mushy, about 30 to 60 minutes more.
Corn Muffins
12 muffins
Ingredients
- 1 cup unbleached flour
- 1 cup yellow cornmeal
- 1 tablespoon baking powder
- 1⁄2 teaspoon salt
- 1⁄4 cup honey
- 1 large egg
- 1 cup milk
- 4 tablespoons unsalted butter, melted
- 1 1⁄4 cups grated sharp cheddar cheese
Directions
Preheat the oven to 425 degrees F.
Butter a regular muffin pan.
In large bowl thoroughly combine the flour, cornmeal, baking powder, salt and sugar.
In a medium bowl, beat the egg with the milk and melted butter.
Combine with the dry ingredients until just evenly moistened. Do not overmix.
Stir in 1 cup of the cheese. Immediately spoon the batter into the muffin pan.
Evenly sprinkle the remaining cheese on top of the muffins.
Bake 18 -20 minutes or until a toothpick inserted in the center of the muffin comes out clean.
Sausage consists of meat, cut into pieces or ground, that is stuffed into a casing along with other ingredients. Ingredients may include a starch filler, such as breadcrumbs, seasoning spices and sometimes vegetables. The meat may be from any animal, but most often is pork, beef or veal. More common today are sausages made from chicken and turkey. The lean meat-to-fat ratio is dependent upon the style of sausage. Speciality sausages with other ingredients, such as apple and leek, are also popular.
In some jurisdictions foods described as sausages must meet regulations governing their content. For example, in the United States, The Department of Agriculture specifies that the fat content of different defined types of pork sausage may not exceed 30% to 50% by weight. Italian sausage must be at least 85% meat. Most Italian sausage contains salt, pepper, fennel and/or anise and no more than 3% water. Optional ingredients permitted in Italian Sausages are spices (including paprika) and flavorings, red or green peppers, onions, garlic and parsley, sugar, dextrose and corn syrup. The italian Sausage i buy from Fortuna does not contain any preservatives or sweetners and is low in fat. See the post I wrote recently on this type of sausage.
The U.S. Department of Agriculture mandates that fresh sausage contain no sodium nitrite and/or potassium nitrite or nitrates. However, cured sausages normally contain one of these preservatives, which are suspected of contributing to cancer. Many people are allergic to nitrites and nitrates, as well as some fillers, such as soy, so beware of these ingredients in commercial cured varieties. Read the ingredients label. There are a number of brands available today without nitrates.
Cured varieties also contain high amounts of salt, necessary to the curing process, which could be a potential problem for those with high blood pressure.
Precooked chicken sausage is convenient. Keep a package or two on hand to accompany Sunday morning pancake breakfasts or to sauté with sliced peppers and onions for a quick weeknight dinner. Two brands that I like are Applegate Farms and Al Fresco. These companies also make excellent breakfast sausages.
Many traditional styles of sausage from Europe and Asia contain only meat, fat and flavorings. In the United Kingdom and other countries with English cuisine traditions, many sausages contain a significant proportion of bread and starch-based fillers, which may comprise 30% of the ingredients.The filler used in many sausages helps them to keep their shape as they are cooked. As the meat contracts in the heat, the filler expands and absorbs moisture and fat from the meat. Many nations and regions have their own characteristic sausages, using meats and other ingredients native to the region to create their traditional dishes.
There are a wide variety of different sausages available throughout the world, however, they all fall into just a few basic categories.
Typical Sausage Classifications
- Cooked sausages are made with fresh meats and then fully cooked. They are either eaten immediately after cooking or must be refrigerated. Examples include hot dogs, Braunschweig and liver sausage.
- Cooked smoked sausages are cooked and then smoked or smoke-cooked. They are eaten hot or cold, but need to be refrigerated. Examples include kielbasa and mortadella. Some are slow cooked while smoking, in which case, the process takes several days or longer.
- Fresh sausages are made from meats that have not been previously cured. They must be refrigerated and thoroughly cooked before eating. Examples include Boerewors, Italian pork sausage, siskonmakkara and breakfast sausage.
- Fresh smoked sausages are fresh sausages that are smoked and cured. They do not normally require refrigeration and do not require any further cooking before eating. Examples include Mettwurst and Teewurst which are meat preparations packed in sausage casing, but squeezed out of it to serve (just like any other spread from a tube).
- Dry sausages are cured sausages that are fermented and dried. Some are smoked, as well, at the beginning of the drying process. They are generally eaten cold and will keep for a long time. Examples include salami, Droë worst, Finnish meetvursti, Sucuk, Landjäger (smoked), Slim Jim and summer sausage.
- Bulk sausage refers to raw, ground, spiced meat, usually sold without any casing.
- Vegetarian sausages are made without meat. The ingredients are usually soy protein or tofu, with herbs and spices. Some vegetarian sausages are not necessarily vegan and may contain ingredients such as eggs.
Cooking Sausages
Unless you are cooking sausages in a casserole dish or in a sauce, the key to great-tasting fresh sausages that do not get dried out is this: simmer them in beer or water until partially cooked and then finish in the oven or on the grill or stove top.
Fall is a popular time of year to cook with sausage. Tailgating and heartier meals are perfect for this meat. To keep sausage recipes healthy be sure to buy sausages that are pure meat with no fillers and not too much fat or salt. Stretch the amount of sausage used with vegetables and hearty grains.
Roasted Brats with Apples and Butternut Squash
Serves 8 to 10
Great for busy weeknights. The apples and butternut squash in this recipe go well with bratwurst, but any mild sausage will work.
Ingredients
- 1 medium butternut squash, peeled and cut into 1/2-inch cubes (about 2 1/2 cups)
- 2 apples, sliced
- 1 cup seedless red grapes
- 1 small red onion, halved and cut into thick slices
- 2 teaspoons olive oil
- 1 teaspoon crushed caraway seeds
- 3/4 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 6 fresh (uncooked) bratwurst (about 1 1/2 pounds)
Directions
Preheat the oven to 450°F. In a large roasting pan or rimmed baking sheet, combine squash, apples, grapes and onion. Sprinkle with oil, caraway seeds, salt and pepper and toss to coat.
Arrange brats over the top. Roast until brats are browned and hot all the way through and the squash is very tender, about 35 minutes.
Vegetarian Sausage and Quinoa One-Pot Supper
Ingredients
- 12 ounces vegetarian sausage, cut into (1/2 inch) cubes
- 1 yellow onion, chopped
- 2 tablespoons chopped sage
- 1 cup apple cider
- 1 cup quinoa, rinsed and drained
- 1/2 cup dried cranberries
- 1 teaspoon fine sea salt
- 2 cups chopped kale or spinach leaves, lightly packed
Directions
In a large skillet with a cover, cook sausage, onions and sage over medium-high heat until just browned, about 10 minutes. Add cider, quinoa, cranberries, salt and 3/4 cup water and bring to a boil, scraping up any browned bits.
Cover, reduce heat to medium-low and simmer until liquid is just absorbed, 25 to 30 minutes. Stir in kale, cover again and set aside off of the heat for 5 minutes. Uncover, fluff with a fork and serve.
Chicken Sausage with Potatoes & Sauerkraut
The flavor of the dish will vary depending on what type of chicken sausage you choose. Roasted garlic or sweet apple sausage are best for this recipe. Opt for the crisp texture of refrigerated sauerkraut over canned. Serve with roasted carrots and some mustard to spread on the sausage.
4 servings
Ingredients
- 1 tablespoon extra-virgin olive oil
- 12 ounces (4 links) cooked chicken sausage, halved lengthwise and cut into 2 to 3-inch pieces
- 1 medium onion, thinly sliced
- 3 medium Yukon Gold potatoes, halved and cut into 1/4-inch slices
- 1 1/2 cups sauerkraut, rinsed
- 1 1/2 cups dry white wine
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon caraway seeds
- 1 bay leaf
Directions
Heat oil in a large skillet over medium heat. Add sausage and onion and cook, stirring frequently, until beginning to brown, about 4 minutes.
Add potatoes, sauerkraut, wine, pepper, caraway seeds and bay leaf; bring to a simmer. Cover and cook, stirring occasionally, until the potatoes are tender and most of the liquid has evaporated, 10 to 15 minutes. Remove the bay leaf before serving.
Mediterranean Penne with Italian Sausage
Serves 6
Ingredients
- 1 tablespoon olive oil
- 2 red bell peppers, chopped
- 1 small fennel bulb, quartered lengthwise, cored and chopped
- 1 large onion, chopped
- 1 small eggplant, peeled and cut into small chunks
- 1 clove garlic, minced
- 1 pound Italian sweet or hot sausage, casings removed
- 3 cups homemade or store-bought marinara sauce
- 2 teaspoons fennel seeds, crushed
- 1/2 teaspoon crushed red-pepper flakes
- 1 lb whole wheat penne pasta
- ½ cup grated Parmigiano Reggiano cheese
Directions
Heat oil in a large nonstick skillet. Add the bell peppers, fennel bulb, onion, eggplant and garlic. Cook, stirring often, over medium heat for 5 minutes, or until the fennel starts to soften. Add the sausage. Cook, breaking up the sausage with the back of a spoon, for 3 minutes, or until no longer pink.
Add the marinara sauce, fennel seeds and red-pepper flakes. Stir to mix. Cover and reduce the heat to low. Cook for 20 to 25 minutes, or until the vegetables are tender.
Meanwhile, cook the pasta to the al dente stage. Reserve 1/2 cup of the pasta cooking water.
Place the pasta in a serving bowl. Top with the sauce. Add the reserved cooking water and parmesan cheese. Mix well and serve.
Black Beans and Smoked Sausage
4 servings
Ingredients
- 2 teaspoons extra-virgin olive oil
- 1 pound kielbasa or other smoked sausage, cut into 1-inch pieces
- 2 medium carrots, diced small
- 2 shallots, diced small
- Coarse salt and ground pepper
- 2 garlic cloves, minced
- 2 cans (15.5 ounces each) black beans, rinsed and drained
- 2 cups low-sodium chicken broth
- 3 tablespoons chopped fresh parsley, plus more for serving
Directions
In a large skillet, heat oil over medium-high. Add sausage and cook until browned on all sides, about 8 minutes. Transfer to a plate.
Add carrots and shallots to the skillet and cook until beginning to soften, about 4 minutes; season with salt and pepper. Add garlic and cook 1 minute.
Add black beans and broth and bring mixture to a boil. Add sausage, reduce heat to a simmer, and cook until carrots are tender, about 12 minutes. Remove from heat and stir in parsley.
Serve with hearty country bread.
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- Tortellini and Summer Sausage with Tomato Basil Vinaigrette (splendidrecipesandmore.com)
- Make your own sausage recipe (deafchefatlarge.com)
Football season is back! And the return of America’s most popular sport means the return of many beloved traditions – including lots of fried and fatty foods washed down with calorie-laden drinks. When football season arrives, there seems to be a different type of energy floating around in the air. Rivalries between friends pop up for 18 weeks or so. Saturdays and Sundays (and now we can add Monday and Thursday evenings) are filled with large quantities of beer and food; not to mention, sitting in front of the TV most of the day.
Your waistline won’t be affected if you skip a workout or indulge every now and then. However, for 18 plus weeks indulging in football style food (chips, dip, pizza, wings…you know…) could lead to weight gain.
Instead of sabotaging your healthy routine, why not do something about it. Create healthier snack options and incorporate exercises throughout the day. Give these ideas a try next time you find yourself glued to the couch watching football.
Baked pita crisps and cut-up raw veggies served with salsa, guacamole, hummus, bean or other low-fat dips.
Snack mix made with mini whole-grain cereal squares, seeds (toasted sunflower or pumpkin), unsalted nuts, mini-pretzels, dried cranberries.
Popcorn – air-popped or microwaved (save money – to make about 5 cups – put 1/4 plain popcorn in a brown paper lunch bag, fold over the top a few times and press closed, cook on high for about 2 1/2 – 3 minutes), add 1 tablespoon olive oil or melted margarine high in omega-3’s, low in saturated fat and without trans-fat and seasonings that you like; go light on the salt.
Pistachios or peanuts in their shells slows down the eating.
Salsa: Use in place of mayonnaise-based dips to save loads of calories and fat grams.
Cut-up fruit.
Greek yogurt: Use in place of sour cream for dips. Greek yogurt offers the same flavor at a fraction of the calorie tally.
We all like to munch on crunchy snacks while watching football. However, chips and a dip are not the best option, especially when the whole bag can be devoured in the span of an hour. Why not swap the chips for nutritious veggies? Put a variety of bright colors on the table. It’s eye-catching and full of flavor to lay out carrots, bell peppers, sugar snap peas, cherry tomatoes or broccoli.
For Subs choose 100 percent whole-grain bread with fresh turkey or grilled chicken, avocado and lots of veggies. Cut the sandwiches in quarters to keep portion sizes in check.
Who doesn’t like grilled food? Grill instead of ordering in pizza and wings.
Swap the Buffalo wings for lean chicken breast tenders. Chicken breast (without skin) is a great source of protein and a better option than fatty, breaded wings. To get your Buffalo wing fix, grab your favorite hot sauce and drizzle it on the chicken as it grills on the BBQ. Grill sliders with interesting toppings, instead of regular size burgers.
Beer and football seems to be the trendy thing. However, for every beer you drink have a glass of water.Try to limit your beer intake, as beer packs on the pounds. Have iced water with fruit slices in a pitcher. It’s easy to make and it’s full of flavor. (I like to thinly slice a lemon, a lime and an orange to add to a pitcher of ice water.)
During commercial breaks move around. Stand up and stretch or take walking breaks. Create a challenge with your friends and do x-number of push ups, mountain climbers, jumping jacks, planks, etc.
If you are at the game, take the stairs instead of the escalator or elevator. Get up and stretch or walk around the stadium periodically.
Remind yourself to only eat if you are hungry – not just for something to do during the game.
Here are some healthy recipes for your game day fun.
Barbecue Spice Roasted Chickpeas
Ingredients
- 2-15 ounce cans no-salt-added garbanzo beans (chickpeas), rinsed and drained
- 1/4 cup olive oil
- 1 teaspoon barbecue spice
- 1 teaspoon paprika
- 1 teaspoon chili powder
- 1/4 teaspoon garlic salt
- 1/4 teaspoon celery salt
- 1/4 teaspoon onion powder
Directions
Preheat the oven to 450 degrees F. In a medium bowl combine garbanzo beans, oil, barbecue spice, paprika, chili powder, garlic salt, celery salt and onion powder.
Spread in an even layer in a 15x10x1-inch baking pan. Roast about 30 minutes or until browned and crisp, stirring once halfway through roasting. Cool completely.
Caramel Popcorn
Ingredients
- 1/2 cup packed brown sugar
- 1/4 cup granulated sugar
- 1/4 cup lower-fat tub-style margarine (50% to 70% vegetable oil)
- 1/4 teaspoon salt
- 1 ½ teaspoons vanilla
- 12 cups popped popcorn
Directions
In a Dutch oven heat and stir the brown sugar, granulated sugar, margarine and salt over medium heat until just boiling and sugar is dissolved. Stir in vanilla. Add popcorn and toss until coated.
Place coated popcorn in a shallow roasting pan. Bake, uncovered, in a 300 degrees F oven for 15 minutes, stirring once. Transfer to a large piece of foil to cool.
Italian Parmesan Pretzels
Ingredients
- 1 pound homemade or frozen whole wheat bread dough, thawed
- 2 tablespoons grated Parmesan cheese
- 2 teaspoons dried Italian seasoning, crushed
- 1/4 teaspoon garlic powder
- 2 tablespoons light butter with olive oil, melted
Directions
Line a baking sheet with parchment paper; set aside.
Divide dough into 10 equal portions.
Roll each portion into a 15-inch-long rope.
To shape each pretzel: hold one end of a rope in each hand and form a U-shape. Cross the ends over each other and then twist. Then lift the ends across to the bottom of the U-shape; press to seal.
Arrange shaped pretzels on the prepared baking sheet. Cover with waxed paper; let stand in a warm spot for 20 minutes.
Preheat oven to 400 degrees F.
In a small bowl stir together Parmesan, Italian seasoning and garlic powder. Brush pretzels evenly with the melted butter and sprinkle with the Parmesan mixture.
Bake for 15 to 18 minutes or until browned. Transfer baking sheet to a wire rack. Serve warm or cool completely on the baking sheet on a wire rack.
Yogurt Fruit Dip
Ingredients
- 1-6 ounce carton plain low-fat Greek yogurt
- 1 tablespoon pure maple syrup
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- Dash ground cloves
- Ground cinnamon (optional)
- 1 apple, cored and cut into wedges
- 1 pear, cored and cut into wedges
- 6 slices fresh pineapple
- 1 cup fresh strawberries
Directions
In a small bowl combine yogurt, maple syrup, the 1/4 teaspoon cinnamon, the nutmeg and cloves. If desired, sprinkle dip with additional ground cinnamon. Serve fruit with the dip.
Grilled Shrimp with Red Pepper Dip
Make a double batch of the roasted red pepper dip and add your favorite cut up vegetables in a bowl alongside the shrimp.
Ingredients
- 2 pounds fresh or frozen extra jumbo shrimp in shells (about 32 total)
- 1 tablespoon olive oil
- 2 whole roasted red sweet peppers or use 2 whole jarred roasted peppers
- 8 ounce carton reduced fat sour cream
- 1/4 teaspoon salt
- 1/4 teaspoon coarsely ground black pepper
Directions
Thaw shrimp, if frozen. Peel and devein shrimp, leaving tails intact. Rinse shrimp; pat dry with paper towels. Thread shrimp onto small wooden (soaked in water) or metal skewers, leaving 1/4 inch between pieces. Lightly brush shrimp with the oil.
For a charcoal grill, grill shrimp skewers on the rack of an uncovered grill directly over medium coals until shrimp are opaque, turning once halfway through grilling. Allow about 8 to 10 minutes for the shrimp. (For a gas grill, preheat grill. Reduce heat to medium. Place shrimp skewers on the grill rack directly over the heat. Cover and grill as directed.)
Place cooked shrimp skewers in a shallow dish. Cover and chill for 1 to 24 hours.
For dip: in a blender or food processor combine roasted peppers, sour cream, salt and black pepper. Cover and blend or process with on/off pulses until mixture is coarsely chopped. Transfer to a small bowl. Cover and chill for 1 to 24 hours. Serve shrimp skewers with dip.
Smoky Chili
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 1/2 pounds lean grass-fed ground beef
- 1 small onion, chopped
- 1-16-oz can crushed tomatoes
- 1-14 1/2-oz can diced no-salt-added tomatoes
- 1-15 ounce can no-salt-added black beans, drained and rinsed
- 1 tablespoon + 1 teaspoon chili powder
- 1 tablespoon cocoa powder
- 1 tablespoon brown sugar
- 2 teaspoons dried chipotle chile pepper
- 1 bay leaf
- 1/4 teaspoon hot sauce
- Salt and black pepper to taste
- 3 ounces finely shredded cheddar cheese
- Reduced-fat sour cream, optional
Directions
Put a large nonstick soup pot on medium-high heat and add the oil and beef. Break the meat up into small chunks with a wooden spoon. Add onions and cook, stirring occasionally, until onions are tender, beef is no longer pink and no excess liquid is left in the pan (about 5 minutes).
Add remaining ingredients except the salt, pepper, cheese and sour cream. Stir, then cover the pot and cook over low heat for at least 2 hours, stirring occasionally. Season with salt and pepper. Let cool slightly, then remove the bay leaf. Pour into serving bowls or mugs and top each with cheese and sour cream, if desired.
Healthy Turkey Meatball Subs
Meatballs
- 1 tablespoon extra virgin olive oil
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1/4 – 1/2 teaspoon cayenne pepper
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1 1/4 lbs lean ground turkey
- 1/4 cup dried Italian-style bread crumbs
- 1 egg or 1/4 cup refrigerated egg substitute
- 1/2 teaspoon salt
- 1/4 bunch of parsley leaves, finely chopped
- Marinara sauce, recipe below
- 12 small whole wheat hoagie buns or firm hot dog rolls, split and warmed
- 12 slices (one ounce each) mozzarella cheese, cut in half
Directions
Make the marinara sauce.
Heat the oil in a small frying pan over a medium heat. Add the onion and cook for five minutes, or until softened. Add the garlic and spices and cook for a further two minutes. Remove from the heat, pour into a bowl and cool to room temperature.
Once the onion mixture has cooled, add the turkey, bread crumbs, egg, salt and parsley and mix thoroughly. Using wet hands, shape tablespoons of the meatball mixture into 1 ½ inch balls and then transfer to a baking pan sprayed with olive oil cooking spray.
Preheat the oven to 400 degree F. Bake the meatballs in the oven for 20 minutes, until cooked through and golden brown. Turn over halfway through baking.
Add the baked meatballs to the marinara sauce and heat.
To make the sandwiches:
Spoon the hot meatballs with some sauce over the bottoms of the rolls. Place a slice of mozzarella, cut in half, over the meatballs. Spread a little more sauce over the meatballs, then fold the tops of the rolls over and serve.
The sandwiches can be assembled and wrapped individually in foil. Rewarm the sandwiches in the oven at 350 degrees F for about 15 minutes before serving.
Marinara Sauce
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, finely chopped
- 1 stalk celery, finely chopped
- 1 carrot, peeled and finely chopped
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 2 (26-28 ounce) containers crushed Italian tomatoes
- 1 teaspoon dried Italian seasoning
Directions
In a large saucepan, heat the oil over medium heat. Add the onions and garlic and saute until the onions are translucent, about 10 minutes. Add the celery, carrots and the salt and pepper. Saute until all the vegetables are soft, about 10 minutes.
Add the tomatoes and Italian seasoning. Simmer, uncovered, over low heat until the sauce thickens, about 1 hour. The sauce can be made 1 day ahead. Cool, then cover and refrigerate. Rewarm over medium heat before using.
Related articles
- 88 Unexpected Snacks Under 100 Calories (greatist.com)
- How to Throw a Vegan Tailgate Party (onegreenplanet.org)
- http://jovinacooksitalian.com/2012/08/31/are-you-ready-for-some-tailgating/
Eating a healthful lunch can help control blood glucose, hunger and weight. Lunch is a chance to keep you full until dinner and fit in some important food groups. Get more mileage out of your lunch by including fiber from whole grains and protein from low-fat dairy products and other lean protein sources.
Build a Balanced Lunch
Studies show people who tote their meals with them weigh less, eat more healthfully and spend less money.
When compiling your midday meal, remember this simple formula, even at home: whole grain + dairy/protein +vegetables = healthy lunch.
Include whole grains for the starch portion of your meal. You’ll get hearty satisfaction from grains with all their fiber and nutrients intact. This will be your main carbohydrate source.
The dairy/protein digests more slowly than carbohydrates, helping you feel satisfied and adding staying power to your lunch. Vegetables add color, flavor and antioxidants to your meal.
If you love sandwiches, use a variety of whole-grain breads, pitas and wraps. Choose lean fillings like sliced eggs, tuna fish, cheese or lean meats. Then add interest to your sandwiches with assorted greens, fresh basil, sliced cucumbers, onions, pickled peppers and tomatoes.
But sandwiches are far from your only option when you’re brown-bagging it. Last night’s dinner, anything you enjoy at home can, be packed up and eaten for lunch. In fact, you might want to make extra food for dinner, so you’ll have leftovers to bring for lunch. Leftovers are the perfect food to pack and take for lunch because you can control the portions and calories in the meal to insure it will be nutritious, filling and delicious.
For example, pack the leftovers from last night’s casserole into a reusable container that can be microwaved at the office. Add some carrot, celery and pepper strips for a hearty and satisfying lunch. To take this idea a bit further, try cooking in bulk. On the weekend, make a big pot of chili, chicken noodle soup or rice and beans and freeze into individual portions that are ready to take to work in a flash.
Keep it cold. For safety’s sake, pack lunch with a reusable ice pack.
Pasta Lover’s Lunch Salad. Make the salad with lean meat or fish, some cubed or shredded cheese (for protein), lots of vegetables to boost fiber and nutrition and use whole wheat or whole-grain pasta. Toss everything together with a vinaigrette made with extra virgin olive oil or canola oil. Pack into individual lunch containers.
Mediterranean Pita Pocket. Fill a whole wheat pita with homemade or store-bought hummus, tabbouleh and sliced cooked chicken. All you need is a piece of fruit to round out the meal.
Fruit and Cheese Plate. Fill a divided plastic container with assorted cubes or slices of cheese and easy-to-eat fruit, such as apple and pear slices, grapes, berries or melon. Add some whole-wheat crackers to your lunch.
Everything Is Better on a Mini Bagel. Whole-wheat bagels are a wonderful foundation for sandwiches that stand up to being in a backpack or desk all morning. Start with two mini bagels. Add tuna, smoked salmon, oven baked turkey or roast beef. Top it off with cheese, fresh tomato, onion and Romaine lettuce. Two mini bagels can supply 6 grams of fiber to the meal.
Enjoy Lunch Salads. A plastic container can hold the makings of a delicious salad lunch. For a Cobb salad, fill it with spinach or chopped dark green lettuce, chopped hard-boiled egg, shredded cheese, lean ham or turkey. Or toss in the ingredients for a chicken salad: dark salad greens, shredded chicken, shredded carrots, sliced green onion and toasted sliced almonds. Pack the dressing separately and add it to the salad just before eating.
Lunches at Home
Include more whole foods and choose lunch items with higher amounts of fiber and nutrients (like calcium, protein and vitamin C). Include fewer processed foods such as cookies, chips and snacks, which have higher sodium, added sugar and saturated fat.
Spicy Poached Eggs
5 servings
Ingredients
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1/2 cup onion, finely chopped
- 1 hot pepper, seeded and finely chopped
- 1/2 cup green bell pepper, diced
- 1 15-ounce can diced tomatoes
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- Pinch of cayenne pepper
- 1/4 teaspoon sea salt
- 5 large eggs
Directions
Heat oil in a large skillet over medium heat. Add garlic, onions and peppers. Stirring occasionally, cook until the onion starts to turn translucent, 5 to 7 minutes.
In a medium bowl, combine tomatoes, paprika, oregano, cayenne and salt. Add the tomato mixture to the skillet with the onions and peppers and stir. Cover and cook for 5 minutes, stirring occasionally.
Make 5 hollows in the tomato mixture and carefully crack the eggs into each hole. Cover and cook until the eggs set, 5 to 7 minutes. Serve hot with a small whole wheat roll.
Spanakopita Quiche
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 clove garlic, chopped
- 10 ounces frozen chopped spinach, thawed, drained well
- 1 (9-inch) pie crust (homemade or store-bought)
- 1 tablespoon all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1/3 cup feta cheese, crumbled
- 5 eggs
- 1/2 cup low fat milk
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon dried dill
Directions
Heat oil in a heavy medium skillet over medium-high heat. Add onion and garlic and sauté until translucent, about 6 minutes.
Add spinach and stir until spinach is dry, about 3 minutes. Let cool slightly.
Preheat oven to 375 degrees F.
Place pie crust in a 9-inch Quiche dish or pie pan. Press into the pan, sealing any cracks. Crimp the edges.
Mix flour with Parmesan cheese and sprinkle over bottom of the crust, followed by the crumbled feta cheese. Top with spinach mixture.
Beat eggs, milk, salt, pepper and nutmeg in large bowl to blend. Pour over spinach.
Place pie pan on a baking sheet and bake about 50 minutes or until the top is set and a knife inserted in the center comes out clean. Let cool slightly. Cut in to wedges and serve.
Chicken Salad with Apple and Basil
4 servings
Ingredients
- 4 boneless, skinless chicken breasts
- 1 1/2 teaspoons kosher salt, divided
- 1 teaspoon black pepper, divided
- 1/4 cup fresh lime juice (from 2 to 3 limes)
- 1 tablespoon white wine vinegar
- 2 tablespoons light brown sugar
- 4 scallions (white and light green parts), thinly sliced
- 2 Granny Smith apples, peeled and diced
- 1/3 cup roasted peanuts, roughly chopped
- 1/2 cup thinly sliced fresh basil
Directions
Rinse the chicken and pat it dry with paper towels. Pound it to an even thinness between pieces of plastic wrap.
Place the chicken in a large, wide saucepan and add enough water to cover by 1/2 inch. Add 1 teaspoon of salt and 1/2 teaspoon of pepper and bring to a gentle simmer. Cook until no trace of pink remains, 8 to 10 minutes. Transfer the chicken to a bowl of ice water for 5 minutes.
Meanwhile, in a large bowl, combine the lime juice, vinegar and brown sugar, stirring until the sugar dissolves. Add the scallions and apples and toss.
Drain the chicken and pat it dry. Dice the chicken and add it to the apple mixture along with the peanuts, basil and remaining salt and pepper. Toss and divide among individual plates.
Unhealthy lunch
Lunches For Work
Taking a healthy lunch to work is one of the simplest ways to trim your budget. Most people think nothing of spending $10 or so for a restaurant lunch, but over the course of a month — or a year — the expense can really add up.
Beyond the cost savings, most meals packed at home are healthier than foods from restaurants or fast food counters. When we eat out, we’re often faced with huge portions and fattening extras — like the french fries that routinely come with sandwiches. But when you pack lunch at home, you can control your portions and choose healthier ingredients.
Tuscan Tuna Wrap
2 servings
Ingredients
- 4-5 ounces tuna packed in olive oil, drained
- 2 tablespoons fresh parsley, chopped
- 1/2 lemon, juiced
- 1 tablespoon olive oil
- 1/2 cup diced tomatoes
- 3 tablespoons chopped black olives
- Dash of salt and pepper
- 2 whole-wheat wraps
- 1/2 cup baby spinach leaves
Directions
Break up the tuna in a mixing bowl and mix in the parsley, lemon, oil, tomatoes, olives, salt and pepper. Divide the mixture between the wraps, top with spinach leaves and roll up. Wrap the sandwiches tightly in plastic wrap and refrigerate.
Pesto Turkey Sandwich
If you would like a little crunch in your sandwich, add a slice of cooked turkey bacon.
1 serving
Ingredients
- 2 teaspoons prepared pesto
- 2 slices pumpernickel bread
- 2 ounces sliced turkey
- 2 romaine lettuce leaves
- 4 slices tomato
Directions
Spread pesto on the bread. Top 1 bread slice with turkey, lettuce, tomato and top with the remaining bread slice. Place in a large plastic sandwich bag.
Corn & Black Bean & Mango Salad
Make ahead salad to pack for lunch. Serve with healthy toasted corn tortillas.
4 servings
Ingredients
- 2 1/4 cups frozen corn, defrosted and drained
- 1/4 cup freshly squeezed lime juice
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- 2 15-ounce cans black beans, rinsed and drained
- 2 cups shredded red cabbage
- 1 large tomato, diced
- 1/2 cup minced red onion
- 1 mango, peeled and diced
- 1/4 cup chopped fresh parsley
- 1/4 cup toasted pine nuts (pignoli)
- Lime wedges for garnish
Directions
Whisk lime juice, oil, salt and pepper in a large bowl. Add the corn, beans, cabbage, tomato, mango, parsley and onion; toss to coat. Sprinkle nuts on top. Refrigerate in lunch containers with a lime wedge.
Related articles
- Quinoa salad (dashofcreativity.wordpress.com)
- Cabbage Pear Salad French Dressing (skinnyfiberblog.wordpress.com)
- http://jovinacooksitalian.com/2012/04/29/whats-for-lunch/
- http://jovinacooksitalian.com/2012/08/20/what-should-we-pack-for-lunch/
- http://jovinacooksitalian.com/2013/11/12/eggs-for-lunch/
- lunchbox life: egg salad on whole grain bread (bungalowkitchen.wordpress.com)
- Tacos (thediabetickitchen.wordpress.com)
- Salad in a Jar (dolcendiana.wordpress.com)
- Black Bean and Avocado Salad (closetandkitchen.wordpress.com)
- Vegan Pesto Pasta Salad (beingmrsgardom.wordpress.com)
- Apple-Fennel Salad with Walnut Vinaigrette (cathweber.blogspot.com)
