tipsy quinoa salad

I had a veggie burger tonight with grilled eggplant and zucchini for dinner and I had some leftover veggies, so I decided to whip up a quick pasta salad to pack for lunch this week.  Drunken noodles are made with alcohol, right?  Well I added just a little bit of white wine to the quinoa...not quite drunken, but tipsy at best.   
I think this recipe makes a great lunch or as a side dish too (paired with grilled shrimp, mmmm).  I think I'll probably cut up some left over fajita chicken from last night for tomorrow's lunch.  This salad has tons of veggies and even some fresh basil--remember my Earth Day herbs?!  They're growing beautifully :)
While we're on that topic, I just acquired some eggplant and pepper plants from a neighbor, I'll be transplanting later this week, watch for a post on vegetable gardens soon!  

Tipsy Quinoa Salad 
Ingredients:
3/4 cup dry red quinoa, rinsed 
1 1/2 cup water or broth
1/4 lg. eggplant, sliced & grilled 
1/3 lg. zucchini, sliced lengthwise & grilled 
1/4 lg. vidalia onion
1/4 red pepper
1/3 cup sliced mushrooms
about 10-15 small, fresh basil leaves
1 tbsp olive oil
1/4 cup white wine 
a shake of paprika
garlic powder, to taste (there is no such thing as too much garlic)
salt & pepper, to taste (but go easy with that salt shaker)


I started by drizzling the eggplant and zucchini a little bit of olive oil, a sprinkle of salt, pepper, and garlic powder and cooking on medium heat on the grill (about 10-15 minutes).  You could skewer the onion, pepper, and mushrooms and grill them too, but I just cooked those in a pan after dinner.   When the veggies are done, chop them into bite size pieces and set them aside.

If you didn't grill the onions, peppers, and mushrooms, chop them and cook them on medium heat in a skillet with another small drizzle of olive oil.   

Once the veggies start cooking, add the grilled eggplant and zucchini to the pan too.  Add the paprika, garlic powder, salt and pepper now. 

While the veggies are cooking, prepare the quinoa.  Just rinse it, put it in a pan with the water/broth on high heat until it boils, cover and reduce it to a simmer until the water/broth is absorbed, it'll take about 10 minutes.  When the Quinoa is done, add it to the big pan of veggies.  Next add the white wine and basil leaves.  Stir for a minute or too and it's ready to go! 

 Like I said before, this makes a great side dish, or a light lunch meal.  Quinoa is rich in protein and the veggies add a ton of vitamins too.  The olive oil has healthy unsaturated fat which is great for skin and hair, and the wine... well that's just for fun ;)    Enjoy!

I'm making fajitas!

I had a very busy weekend, I worked on Saturday and spent my free time either at the beach or at Fiesta and didn't spend any time in the kitchen, so I knew I just HAD to get a post up tonight.  I was driving home from work racking my brain on what to cook... I was so entranced on dinner that I completely missed my exit and accidentally started driving to Boston, woops!  While I was rerouting, I decided fajitas would be a good idea; there was already chicken in the fridge and I had a red pepper and onions.  I stopped at the store to grab a couple essentials and then to the farm stand in Tewksbury to get some fresh corn... got to love working in the middle of nowhere.  Speaking of which, I saw a deer while I was driving home! But I digress, anyway-- here's the recipe! 

Chicken Fajitas (serves 4)
Ingredients:
1 tbsp canola oil
2 lg. boneless, skinless chicken breasts, sliced
1/2 lg. red pepper
1/2 lg. green pepper
1/2 lg. vidalia onion
1/2 cup mushrooms 
1/4 green zucchini
1 handful of peapods
cayenne pepper, paprika, & garlic powder, to taste
4 corn tortillas (flour or wheat tortillas work too)
optional: salsa, sour cream, cheese, guacamole, etc.


First, heat the tbsp oil in a large skillet or wok.  Slice the chicken into strips and season with cayenne and paprika.  Put the chicken in the pan and flip when it starts cooking (turns white).

While the chicken is cooking, start slicing the veggies fajita style, or into thin strips.  I like a little more variety than just onions and peppers in a fajita so I added zucchini, mushrooms, and peapods too.  Add them to the pan of chicken and stir so they don't stick.  If you like heat, you can add a little more cayenne and garlic powder to the pan.  

Let the chicken and veggies sizzzzzzle! Cook it until the veggies soften, about 20 minutes or so.  Warm up the tortillas in the microwave for about 30 seconds.  I made yellow Spanish rice and corn on the cob to serve with the fajitas, enjoy! 

My new kitchen helper was really hoping to snag a few scraps... maybe next time Belle :)

mango chicken stir-fry with red quinoa

Looking for a quick summer recipe?  Well you've come to the right place.  When it comes to stir-fry use any veggies you'd like.  Take advantage of the warm season, the quality of produce is peaking while prices are likely dropping.  Tonight I made a mango chicken stir-fry loaded with tons of fresh veggies on a bed of red quinoa.  

Mango Chicken Stir-fry with Red Quinoa (serves 4)
Ingredients:
 1/4 large eggplant, sliced into quarters
1 medium zucchini, sliced
1 medium yellow onion, sliced
1/2 red bell pepper, chopped
1 tbsp olive oil
1 precooked rotisserie chicken breast
~1/8 cup pineapple flavored teriyaki marinate
1/2 cup thawed frozen mango chunks (found at Trader Joes)
Siracha sauce to taste (aka rooster sauce)
2 and 1/2 cup vegetable stalk, divided
1 cup dry red quinoa 


In a large wok or skillet, heat the oil on medium to high heat.  Add the eggplant and let soften a little bit.  Next add the zucchini, pepper and onion.  If the veggies start to stick, add a little of the 1/2 cup vegetable stalk, a few tablespoons at a time.  While these vegetables are cooking, prep the rotisserie chicken by peeling off the skin and chopping into medium sized chunks. Add the chicken to the pan and stir.  Next add the mango.  Add the marinate and siracha sauce and reduce the heat to medium-low.

While all of this is cooking, rinse the quinoa with cold running water.  Add 1 cup water, 1 cup vegetable stock and 1 cup rinsed quinoa in a medium pot and bring to a boil.  Then cover, and simmer for 10-15 minutes until soft.  The quinoa is done with the circular whites separate from the red quinoa. 

 The stir-fry will be done when the quinoa is ready.  Plate it up and enjoy!  Stir-fries make for great leftovers, so make extra and brown bag it for tomorrow's lunch :)

 

10 grocery staples I can't live without

Sure, I love to cook but do I have time to prepare a meal from scratch all the time, of course not, I think there are few people out there that still do.  So for that reason, I like to make sure I have some easy standbys when I just don't have the time, energy, or creativity to prepare a meal.  So here goes, 10 things I like to have stocked at all times, my list of 10 grocery staples I can't live without:

(1) Dr. Praeger's All Natural California Veggie Burgers--  These burgers get my RD approval.  As an ex-vegetarian, and now self proclaimed flexitarian I have sampled my fair share of veggie burgers.  I've always favored the vegetable style over the faux-beef varieties and these veggie burgers are unlike most others because you can clearly see all the different vegetables in the burger, so good!  If you haven't tried them yet, you need to pick them up next time you're at the grocery store --seriously!


(2) Almond Breeze Unsweetened Vanilla Almond Milk-- I had been drinking soy milk for a few years now and on a whim I decided to stray from my norm and try the almond milk.  This stuff is great!  The almonds give the milk a great nutty flavor that is just lovely in cereal.  And as an added bonus, this nutty treat has half the calories of skim milk.  If you are lactose-intolerant or just want to try something new, it's definitely worth a shot.


(3) Eggs-- You cant go wrong with this inexpensive, protein rich staple.  With a little cheese and some veggies, you've got a well-balance, healthy meal.  Omelets take no time at all to make and you can keep things interesting with changing up your fillings using different cheeses, vegetables, and toppings.  And this simple meal shouldn't be reserved soley for breakfast, eggs make a great lunch or dinner too. 

(4) 1 Minute Quick Oats-- Now that summer is here, this staple isn't quite as important in my kitchen.  However, in the winter I eat oatmeal for breakfast most days of the week.  I prefer it cooked in the microwave with water, over the stove-top method; I think the oats get softer quicker.  Most of the time, I make my oatmeal with frozen blueberries and strawberries, or canned pumpkin and raisins, or peanut butter and bananas...  all topped with almond milk and a sprinkle of cinnamon.

(5) Sweet Potatoes-- I know I've mentioned this already in a post, but I have a soft spot in my heart for these orange rooters.  Sliced into fries and baked in the oven, these make for a perfect side to veggie burgers or even as an afternoon snack (a great alternative to a bag of chips).  These are also great baked or mashed and a much better alternative to their white counterparts.

(6) Wheat English Muffins-- Since it's now a little unseasonable for oatmeal, English muffins have taken over for my standard breakfast of choice.  Either with peanut butter and a little honey or with a Laughing Cow Original Swiss cheese wedge and a little strawberry jam this makes for a great portable light breakfast. 


(7) & (8) Pizza Sauce and Mozzarella Cheese--Paired with #6 these three make a delicious kid-friendly trio.  No matter your age, how can you go wrong with an English muffin pizza, that's right, you can't.  'nough said. 


(9)  Hummus-- Great for snacks and sandwiches, this spread is perfect when you want to take a break from your usual lunch sandwich rotation.  Hummus is made from chickpeas and tahini and makes a great wrap with lots of veggies or as a dip for crackers, pita bread, or tortilla chips.  And it comes in so many different flavors!


(10) No Pudge Brownie Mix-- This is the best culinary creation since sliced bread.  The day is not complete without a little chocolate in your life.  No Pudge has really stepped out of the box by creating a microwavable, single serving brownie mix.  By simply mixing two tbsp of brownie mix and 1 tbsp of vanilla yogurt in a microwavable dish, you now have a fresh hot brownie just waiting to be topped with a scoop of light vanilla ice cream!

triple berry shortcake

Another super easy healthy recipe coming at you!   This is a great recipe for a small dinner party, it looks fancy but only takes about a 1/2 hour from start to finish.  You can use any fruit you'd like for a topping, I used strawberries, blueberries, and raspberries, hence the triple berry title.  Blackberries or warm peaches would also make a great fruit topping for a 

summery shortcake!  

 

Triple Berry Shortcake (serves 6)
Ingredients:
1/2 container strawberries, sliced
1/2 container blueberries
1/2 container raspberries
2 packets Sun Crystals (1/2 sugar, 1/2 stevia) --or sugar/sweetener of your choice
2 tbsp sugar
1 cup Heart Smart Bisquick mix
1/3 cup almond or soy milk
1/2 tsp vanilla extract
sprinkle of cinnamon
whipped cream (optional)


First, preheat your oven to 425 degrees.  While the oven is preheating, rinse all the berries and prep the strawberries.  Sprinkle the fruit with 2 packets of sweetener/sugar of choice.  I like the product Sun Crystals, they come in a green box.  It's a 50-50 sugar & stevia mix and just 5 calories per pack.  It is more granulated than other sweeteners out there, and taste most like sugar but with a fewer calories (in my opinion).  If you are going to use a traditional sweetener, just use 1 packet (2 tsp) as they are sweeter than sugar.  


Next, you can mix the shortcake dough.  In a medium bowl, mix the pancake mix, 2 tbsp sugar, almond milk, vanilla extract, and cinnamon to a soft dough (don't over mix).   Spoon the dough into six equal shortcakes on an ungreased baking sheet, a few inches apart from one another.


Bake until golden brown, 10-12 minutes.  Cool on a rack for about 10 minutes, until cool enough to handle.   Cut in half, spoon a hefty scoop of berries on the bottom shortcake, add a dollop of whipped cream, and top with the other shortcake half.  I hope you like it! 

save some dollars, brown bag it!

Alright, so I don't have a background in finance or anything but as an avid bargain shopper I do know how to stretch a dollar and save some green.  If money is tight, which for most of us it is-- one of the biggest money saving tips I can give is to stop eating out so much.  You've heard the statistics, Americans eat out a LOT, but lets put a stop to it!  Dust off your pots and pans and get back in the kitchen!  If you are getting lunch out 5 days a week, not only are you likely spending a good $30-$40 unnecessary dollars, but you might not be making the best choices for your health.  Restaurant eats are astronomically high in sodium and often heavy in fat, calories, and sugar too.  Packing your own lunch puts you in control of what you choose to eat so brown bagging-- even just a couple days a week will do wonders for your wallet and your waistline! 


I'm a stickler for routines, so each night before work I like to prep my lunch bag.  Oh also, I'm using the term 'brown bag' figuratively, save a tree and buy a reusable bag... with the Green revolution, lunch bags have gotten pretty trendy and purchasing one will save you money in the long run.  So back to prepping... if I am really productive, I'll make a large portion of a left-over friendly meal and ration it into individual tupperware containers for the week.  Sometimes, I'll just bag up some snacks (baby carrots, grapes, nuts, crackers, etc)  into my lunch bag to save a little time in the morning.  Tonight I made a batch of chicken salad for sandwiches for the week.   It's a very simple recipe too.  Any sandwich filler that ends in salad (tuna, egg, ham, chicken, shrimp) is guaranteed to be saturated in full fat mayo if bought out, so this is an especially smart DIY lunch meal.  

Chicken Salad (makes enough for ~3 sandwiches)
Ingredients:
1/2 lb. chicken breast
a handful of red seedless grapes, cut in half
1-2 tbsp finely chopped red bell pepper
a pinch of celery seed
1 1/2 tbsp light mayonnaise
salt and pepper to taste
optional ingredients: craisins, chopped celery, onion, slivered almonds, walnuts (be creative!)
bread of choice

First, start by boiling a medium sized pot of water.  Add the chicken breast and boil until cooked through.  When that's done, chop the chicken, I like mine chunky... I want to be able to see that it's chicken! 

Put the chicken in a bowl.  Next add the grapes and peppers.

 Next add the mayonnaise.  You don't want a mayo sandwich, just enough for things to stick together.  2 tbsp should be plenty. Mix it up and add the celery seed, salt, and pepper.  If you want to throw anything else in, now's your chance!

Now you're ready to make a sandwich.  Try to choose a whole grain whenever possible, and remember-- just say NO to wonder bread!  Look for a bread with 2 grams of fiber or more.  Wraps are fun too.  And when you're making your sandwich, load it up with more veggies like lettuce, tomatoes, sprouts, avocado etc.  

 Happy brown bagging to you!

apple vanilla pancakes topped with maple cinnamon sauteed apples

This is the perfect rainy-day Sunday breakfast after a non-stop busy weekend.  I've had pancakes in the back of my mind all weekend but I've been holding out for Sunday.  I got back to my apartment late last night and realized I had no milk and knowing I was not going to want to go for a grocery run in the AM.  NO, plan foiled!!! --or so I thought, but with a little creative substitution, I was able to make a delicious new recipe.  Rather than using a 1/2 cup milk which the pancake instructions call for, I decided to use equal parts vanilla yogurt and  applesauce... and a tiny bit of water to thin out the batter.  This swap yields a much fluffier pancake.  With my creative juices flowing, the extra applesauce inspired me to jazz up the typical pancake topper with cinnamon and sauteed apples, YUM! 

Apple Vanilla Pancakes topped with Maple Cinnamon Sauteed Apples (serves 1)
Pancake Ingredients:
1/2 cup wheat blend pancake mix (dry)
1/4 cup light vanilla yogurt
1/4 cup naturally sweetened apple sauce
1 egg white
dash of cinnamon
1-2 tbsp water

Apple topping ingredients:
1 small apple, peeled and chopped (I used an Empire)
1 tbsp Smart Balance spread or similar product, look for Trans Fat Free
2 tbsp maple syrup
generous sprinkle of cinnamon 
1-2 tbsp juice/cider, preferably apple (I used blueberry pomegranate juice)

First start by melting butter spread into a small frying pan on medium-high heat.  Add the apple slices and watch carefully, don't let the apples burn. 

While the apples are softening, you can prepare the pancake batter.  It's really simple, just add the dry mix, yogurt, applesauce, and egg white to a medium bowl.  Mix with a fork.  Add the water as needed to thin out this extra thick batter.  Add a dash of cinnamon and let that sit pretty while the apples cook... you are watching those apples right??

 The apples should be getting a little softer.  Reduce the heat to medium-low and add the maple syrup and cinnamon.  Now when it comes to indulgences like syrup, use a moderate amount and go for the REAL DEAL.  You can find real maple syrup at www.maplesyrupworld.com.

If the heat is too high, the sugar in the maple syrup will burn.  If you know me well, you know I love burnt food but burnt sugar is just gross, so watch that pan and STIR STIR STIR.  If the apples and syrup start to get too thick, this is where the juice comes in.  Like I said, I used blueberry pomegranate juice because that is what's in my fridge, but apple cider or apple juice would be best if you have it.  Add just a tbsp at a time and mix.  2 tbsp should be plenty to thin out the sauce. 

Now, keep those apples on low heat and cook your pancakes.  The batter will yield about 4 4-inch cakes.  Heat a frying pan with a little cooking spray or butter spread and spoon the batter into the pan.  Flip the cakes when the pancakes start to bubble, you'll know when to flip because they'll hold their shape when you slide the spatula under 'em. 

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The maple apple topping should be ready when the pancakes are done.  Just plate your cakes and pour the apples on top.  Enjoy your breakfast and your lazy Sunday! 

chicken cacciatore over cous cous

Boy oh boy life has been busy!  Last week I made a big pot o' chili to get me through the week so I apologize for the post shortage.  Tonight I came home from work a little early and energized to cook dinner so whipped up a pot of chicken cacciatore.  It's an easy and veggie-full recipe, and it's pairs well with pasta, polenta, rice, and cous cous!  And it's healthy too!  The tomatoes in the recipe are packed with antioxidants, aka powerhouse nutrients that protect against certain cancers.  Tomatoes also have vitamin A and C.  This is also a naturally low fat/low calorie recipe so if your watching your waist line, be sure to add this recipe to your repertoire. 

Chicken Cacciatore (serves 2--big portion loaded with vegetables!)
Ingredients:
2 skinless chicken thighs (or breast), cut in chunks
1 tsp olive oil
1 tbsp crushed garlic
1 medium green bell pepper, coarsely chopped
1 small onion, sliced
1 can diced tomatoes (no added salt if available)
1-2 tbsp tomato paste
1/4 cup fresh chopped parsley 
(optional: grated cheese, crushed red pepper, oregano, salt to taste)


Start by adding 1 tsp of olive oil in a large frying pan on high heat.  Let the oil get hot in the pan then add the chicken chunks and garlic.  Let the chicken cook for about 4 minutes on each side.

 Turn the heat to medium-low and add the bell pepper and onion.  Try not to let the vegetables brown, so stir frequently and adjust the heat as needed.  

 Next add the diced tomatoes and tomato paste.  Canned tomato products are really high in sodium, so when ever possible try to buy the no added salt version, you can always add a little bit of salt in the cooking process or once the meal is plated.  Add the parsley and let simmer for about a half hour, until the peppers have softened.

 

 

Serve with any grain of your choice.  I made a quick batch of whole wheat cous cous-- follow the instructions on the box for whichever grain you choose.  

This was a great easy meal to prepare and it's good left over as well.  The only thing missing was a big piece of warm crusty bread!