Chilean sea bass, new potatoes, green beans. 12/19/21

Roasted Chilean sea bass, new potatoes, and green beans

I have really been struggling with keeping my weight loss in tact. One way to help is by making a delicious, low calorie meal. Chilean sea bass is a real treat. Although it is expensive, it is a lot less expensive than the medical bills and prescriptions that would loom if I gained back the 60 lbs. I have lost.

John roasted the sea bass while I steamed the potatoes and reheated the beans that I had previously blanched and frozen. I do not usually freeze my vegetables because I do not like the texture that freezing creates. I used a teaspoon of butter per person to make them more palatable but they still came out a bit limp.

Christmas Eve, Christmas, and New Year’s Eve loom ahead. I need to figure out how I will approach each potential binging situation and have a plan for getting through the holidays without overdoing it. I would like to enjoy myself without the dread and guilt.

Posted in American, Easy, Fish, Healthy tips, pescatarian, Vegetables | Tagged | 1 Comment

Easy chicken enchiladas with spicy black beans. 12/17/21

Chicken enchiladas with spicy black beans

These chicken enchiladas are always a hit at our house. I start by shredding some rotisserie chicken. In the oven I warm some corn tortillas so they are pliable. I put some shredded chicken in each tortilla, a sprinkling of feta (queso fresco would be more authentic) and chopped white onion, plus a spoonful of jarred salsa verde. The rolled, stuffed tortillas go into a 9×13 baking dish that has the salsa verde covering the bottom of the dish. The rest of the jar of salsa goes over the top along with cilantro, any leftover feta, and a chopped Serrano chile. Bake at 350F for 30 minutes.

Along with the easy enchiladas I also make easy spicy black beans. In a pot heat two drained and rinsed cans of black beans and one can of original Rotel. Add some of the chopped onion, a teaspoon of cumin, a dash of salt, and some chopped cilantro. Warm through.

Easy, quick, healthy, and tasty!

Posted in American, Easy, Legumes, Mexican, Poultry, Southwest U.S., Vegetables | Tagged , | 1 Comment

Sheet pan turkey sausage with vegetables. 12/16/21

Sheet pan turkey sausage with potatoes, cabbage, green onions, mushrooms, broccoli, and carrots

Sheet pan roasting is as easy as turning your oven to 425F, jostling your vegetables in a zip loc bag with a little olive oil and salt, and spreading them out with the sausage on a sprayed aluminum foil lined sheet pan.

Well, almost that easy! You do have to pay attention to cutting your veggies so they cook at about the same time and maybe start the denser ones before the more delicate veg. I zapped the potatoes for a couple of minutes to make sure they would get done and put them, the carrots, mushrooms, and the cabbage on a separate sheet pan that I started 10 minutes ahead of the one with the green onions, broccoli, and turkey sausage. So 30 minutes for one sheet and 20 minutes for the other.

The best compliment for this dinner was our daughter saying that she could eat another whole plateful!

Posted in American, Easy, Kitchen tips, Methods, Poultry, Sheet pan, Vegetables | Tagged | 1 Comment

Chana masala (chickpeas with tomatoes and spices) 12/14/21

Chana masala with kale and cauliflower/white rice mix

First time making this recipe and like many first time tries it was good but needs some future tweaks to make it better. The spice mixture and the herb mixture need to be amplified. I think cumin seeds need to be added and the hot spiciness needs amping up as well. The hotness was my own fault. The recipe calls for three Thai chiles which I was afraid (still am) to put in. I opted for a Fresno and a Serrano but maybe I should have added some red pepper flakes.

Here is a link to the Food & Wine recipe. Under the list of ingredients they forgot to include one chopped large onion but they talk about it in the instructions. (A little confusing)

https://www.foodandwine.com/recipes/chana-masala

This dish has potential. It is pretty tasty as is but as I noted, it could use some improvement. It is also fine for people looking for a healthy, vegan/vegetarian dish that fits into the WW program. Although there are four tablespoons of ghee (we used a combo of butter and olive oil), the total amount that the recipe makes is ample for 6 servings which translates down to 2 teaspoons of fat per person. I served my portion over a white rice/cauliflower mix and raw kale. There was plenty to eat!

I will definitely make this again.

Posted in Healthy tips, Indian, Kitchen tips, Legumes, rice, stew, Vegan, Vegetables, Vegetarian | 1 Comment

Sort of chicken parmesan. 12/13/21

Sort of chicken parmesan with broccoli and fusilli

I think I need to make up a new name for this dish because it has at most a very light sprinkling of parmesan cheese. Plus the cheese on top of the chicken is a half slice of ultra thin cheddar cheese. Cheese, being high in fat and caloric content, does not often appear in our house. The cheese we do have is of the ultra thin variety. It is still real cheese but pared down to an acceptable caloric count. The cheese of my dreams is for guests on holidays.

First John paillarded the chicken breasts, seasoned them with salt, garlic powder, oregano, and Italian seasoning mix, then sauteed them in a pan with olive oil spray. In the meantime I made some tomato sauce out of diced tomatoes, tomato paste, onions, oregano, salt, garlic powder, and a splash of red wine. It cooked for a half an hour so the tomatoes could lose their tinny taste. We served the chicken with a small amount of Carba Nada fusilli and some broccoli

This was a really tasty dinner! It takes a bit of time and a lot of pots and pans but at the end we were satisfied and happy.

Posted in American, Healthy tips, Italian, Kitchen tips, Pasta, Poultry, Vegetables | Tagged | Leave a comment

Weekly Menu December 13 – 19, 2021

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Vegetable stir-fry with chickpeas over rice. 12/12/21

Vegetable stir-fry with chickpeas over rice

I had some leftover dressing and cabbage from Saturday’s salmon bowl and decided it would probably make a good seasoning for a vegetable stir-fry. And it was! Since cutting up all the veg right before dinner always seems onerous, I chopped everything up earlier in the day so cooking was a snap. I made plenty so now I have a delicious lunch to look forward to plus I plan on whizzing up the leftover chickpeas for a light version of hummus to spread on some pita for another lunch. Win, win, win!!

Posted in Easy, Healthy tips, Kitchen tips, Legumes, rice, Vegan, Vegetables, Vegetarian | Tagged | 1 Comment

Fusilli with cannellini beans, mushrooms, broccoli. 12/11/21

Oh no, the chicken did not thaw!! Chicken parmesan is definitely not happening tonight. Quickly we came up with a Plan B. I had used some cannellini beans in my lunch salad so they were at the ready, the refrigerator yielded a few mushrooms and some broccoli, and I had pasta in the pantry. So out of bits and pieces we cobbled together quite a tasty dinner.

Fusilli with mushrooms, broccoli, and cannellini beans

This dinner turned out to be quite delicious and filling. Plus it was really quick to make. Using the carba-nada pasta made my WW points pretty low for 3 ounces so I felt pretty good about my vegan pasta dish.I put a drizzle of olive oil on top and John added the oil as well as a snow storm of parmesan cheese on his.

Chicken parmesan will have to wait until Monday.

Posted in Easy, Healthy tips, Italian, leftovers, Legumes, Pasta, Vegan, Vegetables, Vegetarian, WW points | Tagged , , | Leave a comment

Salmon rice bowl. 12/10/12

Salmon rice bowl with cabbage, cucumber, and avocado

Salmon rice bowl has become one of the most requested dinners at our house. The hardest part is getting the salmon cooked enough without making it dried out. John does a 20 minute brine first in a quart of water and 2 tablespoons of salt. After patting the salmon dry he puts it in a pan with a layer of sea salt (to act like ball bearings), and cooks it over a low flame mostly on the skin side. He turns it over when it still looks pretty raw for the last two minutes. It turns out barely cooked but still warmed through with no albumin seeping out.

My job is to make the vegetables and dressing. I cut the cucumber on a mandolin and use a package of cabbage slaw. The avocados are simply sliced up but the timing of what day to make the salmon bowls all depends on when the avocado is ripe. If you have a hard one place it in a paper bag with an apple at room temperature and it should ripen in a couple of days.

Here is the recipe for the dressing. I double the amounts listed here to insure there is plenty for everyone.

1/4 teaspoon sesame oil
1/4 cup low-sodium soy sauce
3 tablespoons distilled white vinegar
2 tablespoons safflower or canola oil
2 tablespoons coarsely chopped scallions
2 tablespoons minced fresh ginger (from one 2-inch piece)

All that is left to do is to assemble your bowls. I usually set up all the ingredients on the counter so everyone can help themselves. Put some rice in your bowl, add the salmon, then the vegetables, and lastly the dressing over it all. A shake of furikake gives a tasty crunch sprinkled on top.

Posted in Fish, Japanese, Kitchen tips, Methods, pescatarian, Recipes, rice, Vegetables | Tagged | Leave a comment

Gingery red lentils with kale and rice. 12/9/21

Red lentils with rice and kale

After a totally indulgent birthday dinner on Wednesday, it was good to come home and make a delicious, healthy vegan/vegetarian lentil and kale dish over cauliflower or regular rice. (Vegan preparation omit the yogurt on top.) Here is the recipe I use.

2 tsp. olive oil
1 finely chopped medium onion
2 cloves minced garlic
1/2 tbsp. finely minced fresh ginger
1 tsp. ground turmeric
1/2 tsp. ground cumin
1/8 tsp. ground cayenne
1 cup red lentils
2 1/2 cups low-sodium chicken broth (or vegetable broth)
2 tbsp. fresh lemon juice
1 tsp. kosher salt

Heat the olive oil over medium-low heat in a medium sauce pan. Add the onion, garlic and ginger and saute for about 5 minutes until the onion is translucent. Add the salt, turmeric, cumin, cayenne and let them cook in the pan briefly and then add the lentils and broth, stir and turn the heat up to high. When the liquid boils, turn the heat down to a simmer, cover and cook until the lentils are very tender, about 15 minutes. Remove from heat and add the lemon juice and adjust salt if needed Serve with a spoonful of plain yogurt (or not) and rice, greens,warm pita or nan bread.

The way I serve it is to put down a layer of warmed cauliflower or white rice followed by a layer of raw kale leaves (put the stems into the lentil mixture to cook), and then the gingery lentils with a topping of optional Greek yogurt and sriracha.

Mmmm, delicious!

Posted in Afghan, Easy, Healthy tips, Indian, Kitchen tips, Legumes, Recipes, rice, Vegan, Vegetables, Vegetarian, Weeknight dinners | Tagged | Leave a comment