Category Archives: Main Dishes

Fiber One Turkey Burgers with Apple Slaw and Spicy Mayo

Posted on by
Reply

burger

The addition of Fiber One and oats really ‘beefs’ these up resulting in a heartier burger,  while the apple slaw and spicy mayo add a little something unexpected.

Burgers

  • ¼ cup fiber one
  • ¼ cup oats (we used quick cooking oats)
  • 1 lb ground turkey
  • Salt and pepper

Toppings

  • lettuce
  • tomato slices
  • 4 slices of cheese

Spicy mayo

  • ½ cup fat free sour cream
  • 1 tbs ff mayo
  • 1 tsp fresh mint, finely chopped
  • ¼ tsp lemon zest
  • Salt and pepper
  • 1/8 tsp crpf

Apple slaw

  • 1 tbs apple cider vinegar
  • 1 tbs whole grain mustard
  • 1 granny smith apple, grated
  • 1 braeburn apple, grated
  • 1 tsp extra virgin olive oil
  • Salt and pepper

To make spicy mayo, combine sour cream, mayo, mint, lemon zest, crushed red pepper flake, salt and pepper in a bowl. Cover and refrigerate until ready to use.

To make slaw, combine cider vinegar, mustard, grated apple, olive oil, salt and pepper. Cover and refrigerate about 30 minutes, allowing flavors to marry.

Place fiber one and oats in food processor and blend until finely crushed. Add along with turkey, salt and pepper to a large bowl, mix to combine and form into 4 patties.

We cooked ours on the Forman grill but you could grill outside or, pan fry. Just cook about 5 minutes per side or until no longer pink and internal temperature reaches 165.

To serve, top burgers with a slice of american cheese (or whatever kind you like best),  lettuce, tomato and a dollop of apple slaw.  Spread your bun with a generous schmear of spicy mayo and go to town!

Hollah!peno Pork Chops with Spicy Cucumber Salsa

Posted on by
Reply
halaporko
  • 1 bag of Alexia Jalapeno Onion Strips (So good, they’re like spicy little onion rings!)
  • 4 pork chops, I used center cut chops at about 1.5″ in thickness
  • 2 eggs
  • 1/2 english cuke, cubed
  • 2 tbs red onion, choppped
  • 2 tbs cilantro
  • 1/2 tsp honey
  • 1/2 lime
  • 3/4 cup tomatoes (about 10 grape tomatoes)
  • 1 jalapeno, seeded and minced
  • salt and pepper

Empty contents of onion strips into a freezer bag and seal.  Crush the strips with a meat mallet or rolling pin until they reach a crumb like consisentency. Place crumbs on a large plate.

Whisk two eggs in a bowl and coat each chop in egg, then crumb mixture.  Once all are coated, set aside about 15 minutes to allow mixture to adhere to the chops.

Meanwhile, prepare your salsa by combining cucumber, jalapeno, red onion, cilantro, honey, lime juice, tomatoes, salt and pepper and tossing to combine.

Bake chops at 375 for 15 – 20 minutes depending on thickness, mine took 20 minutes.

To serve, top chops with salsa and enjoy!

Roasted Vegetable Soup

Posted on by
Reply

veggiesoup

Roasting is my favorite way to cook vegetables.  It brings all the flavors to a whole new level -rich, caramelized and intensely satisfying.   We’d gone on a produce run last week but time sort of got away from us and left us with a bunch of veggies that were about to go bad.   I love any excuse to use my immersion blender so I decided to make soup!

  • 1 zucchini, cut 1″ chunks
  • 1 yellow squash, cut into 1″ chunks
  • 1 bulb fennel, sliced
  • 1 large white onion, sliced
  • 4 cloves garlic
  • 1 32 oz. carton of chicken broth
  • 1 28 oz. can of crushed tomatoes
  • 2 bay leaves
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 1/2 tsp fennel seeds
  • 2 bay leaves
  • 3/4 cup fat free half and half
  • sour cream for garnish
  • fresh basil for garnish

Preheat oven to 450.  Grab a few cookie sheets and line them with aluminum foil.  Divide your zucchini, squash, fennel, onions and garlic evenly so that they are in single layers.  I needed 3 sheets to do this but it’ll depend on how many veggies you’ve got.   The reason you don’t want to layer them up too much though is that it will create steam which won’t allow the vegetables to roast properly.

Drizzle each cookie sheet with about 2 tbs of olive oil, salt and pepper and toss to coat.  Roast veggies for about 30 minutes, stirring half way through.

Transfer veggies to a stock pot over medium heat and add in tomatoes, chicken broth and spices.  Simmer for about 20 minutes, remove bay leaves and use immersion blender to puree.  Finish soup by adding in your half and half.

To serve, top with a dollop of sour cream and fresh basil.

If you don’t have an immersion blender, you can transfer the mixture, in batches, to a blender.  Or, if you wanna go really rustic, just skip that step entirely!

Pretty much every vegetable is awesome roasted, so feel free to adapt this recipe by using what you’ve got on hand!

Spicy Black Bean Burgers

Posted on by
1

beanburger

I’ve been experimenting lately with different types of burgers.  Now, I love a  juicy hamburger as much as the next gal but sometimes I crave something hearty but heart healthy too.

  • 1 16 oz. can black beans (I used Eden Foods, Organic Black Soy Beans)
  • 2 cloves garlic
  • 1 jalapeno
  • 1/2 red onion
  • 1/2 bell pepper (I used an orange one but you can substitute red or yellow, I wouldn’t use green as they have a slightly different flavor)
  • 1/4 cup roasted red peppers
  • 1/4 tsp cumin
  • 1/4 tsp cinnamon
  • 1/4 tsp cayenne
  • 1/4 tsp crushed red pepper flakes
  • 1/4 tsp oregano
  • salt and pepper
  • 1 egg
  • 1 cup panko breadcrumbs
  • 1 tbs olive oil

Add all ingredients, except egg, breadcrumbs and olive oil to food processor and pulse to combine.  Once mixture comes together, transfer to a large bowl and add in egg and breadcrumbs.  Form into 4 patties.  Put them in the fridge for about 30 minutes, allowing them to set up.

Heat a skillet over medium heat and add olive oil.  Once the oil is heated, add patties and cook about 5 minutes per side.

We served these in pitas but they’d be good on buns too.  Top with this yummy, simple sauce:

  • 1/4 cup low fat sour cream
  • 1 tbs horseradish
  • 1 tsp whole grain mustard
  • 1 tsp yellow mustard

Stir to combine.  This sauce is great on just about anything.  Top fish, chicken, steak or even use it as a dip for chips!

Fiberiffic Chicken Nuggets

Posted on by
2

chickennugs

I know, I know, one hears the dreaded word fiber and immediately thinks “old head”  but trust me, Fiber One is where it’s at!  If you’ve never had it, you don’t know what you’re missing!  It’s good for you of course but it’s actually good too!  It has a slightly sweet taste - not sugary, just the perfect hint of sweetness.  Makes for one great bowl of cereal, or, in this case, an awesome breading for chicken!

  • 1 lb chicken breasts, cut into about 2 - 3 inch chunks
  • 2 cups Fiber One cereal
  • 1 cup panko breadcrumbs
  • 1 tbs Good Seasons dry Italian dressing mix
  • 2 eggs
  • salt and pepper

Preheat oven to 375.

Crack eggs into a bowl.

Line a cookie sheet with parchment paper.

Place Fiber One in food processor and pulse until fine.  Mix with breadcrumbs, Italian dressing mix, salt and pepper on a large plate.

Dip chicken in egg, then dry mixture until evenly coated.  Transfer to baking sheet.

Bake nuggets for about 15 minutes or until internal temperature reads 155 – 160.

Serve with honey mustard dipping sauce.  You can use store bought or make your own simply by mixing honey and mustard together –  2 parts honey, 1 part mustard.  I like to use a combination of yellow and whole grain mustards.

We served these up along side frozen spinach that we doctored up by adding the zest and juice of 1 lemon, a bit of crumbled goat cheese, salt and pepper.

Parmesan Tilapia with Nutty Brussel Sprouts

Posted on by
1

tilapiabrussels

Tilapia

Preheat oven to 375.

Blot your fillets to remove any excess water.  Combine parm, salt and pepper on a large plate.

Spread your fillets with Laughing Cow and coat in parmesan.

Coat a large casserole with non-stick spray, add fillets and cook about 7 minutes.

Remove from the oven and set it to broil.  Place the fillets back in for about 3 minutes or until nice and browned on top.  Keep an eye on them though so they don’t burn!

Brussel Sprouts

Steam brussel sprouts according to Glad bag instructions.

Meanwhile, toast walnuts over medium heat in a small skillet for about 8 minutes or until you begin to smell their toasty goodness.  Don’t walk away though, nuts can burn very easily due to the high oil content.

Toss warm sprouts with lemon zest, juice, thyme, salt and pepper.  Top with walnuts to serve.

Tex-Mex Chicken Salad

Posted on by
Reply

texmexchicksalad

I’m loving those store bought rotisserie chickens lately.  They yield so much meat and are super moist and tender.  The leftover possibilities are endless!

  • 4 cups leftover chicken, chopped
  • 1 15 oz. can of chickpeas, rinsed and drained
  • 1 15 oz can of black beans, rinsed and drained
  • 1 jalapeno, minced
  • 3 cloves garlic, minced
  • 1/2 red onion, chopped
  • handful of fresh, flat leaf parsley, chopped
  • handful of fresh cilantro, chopped
  • 1 tsp cumin
  • 1 tsp chipotle chili powder
  • juice of 2 limes, zest of 1
  • 6 tomatoes, seeded and chopped*
  • salt and pepper
  • 2 tbs extra virgin olive oil
  • sour cream for garnish
  • pickled jalapenos for garnish

Combine all ingredients in a large bowl and toss to combine.  Season to taste with salt and pepper.

To serve, top with a dollop of sour cream, some pickled jalapeno slices and a dash more chili powder.

*I tend to use Campari tomatoes but you can substitute cherry, just throw in a few more.  To seed your tomatoes, simply halve them and squeeze to release the seeds.  This cuts down on the water content.

Fowlaffel Burger

Posted on by
Reply

filafel

I love me some falafels.  Traditionally, they are a vegetarian dish but I added a can of chicken to these.  No harm, no fowl right?

Burgers

  • 1 15.5 oz can of chickpeas
  • 1 5 oz can of white chicken
  • 1/4 small red onion
  • 1/4 tsp tumeric
  • 1/4 tsp ground Ginger
  • 1/4 tsp cumin
  • 1/4 tsp coriander
  • Dash of nutmeg
  • 1 clove of garlic
  • 1 small handful of fresh parsely
  • Small handful of cilantro
  • 1 tbs sesame seeds
  • 1 tbs water
  • Salt and pepper

Toppings

  • 1/4 red onion, sliced
  • 8 cherry tomatoes, sliced
  • 1/2 cup kalamata olives, sliced
  • 1/2 cucumber, sliced
  • tahini (this is paste made from ground sesame seeds and can be found in the International aisle)
  • 4 pita loaves

Combine all ingredients in food processor.  Transfer to bowl and allow mixture to sit for about 20 mins then form into 4 patties.

Add olive oil to a medium skillet over medium heat.  Cook about 5 minutes per side or until patties are browned.

To serve, spread pita with hummus, and top burger with olives, cucumber, red onion, tomato, and a dollop of tahini.

Hoisin Glazed Salmon and Bok Choy

Posted on by
Reply

salmonbok

Salmon

  • 1/2 lb slab of salmon
  • 1/4  cup hoisin sauce
  • 1 tsp sesame seeds
  • salt and pepper

Preheat oven to 400.  Season salmon fillet with salt and pepper and spread hoisin sauce on top.  Bake salmon about 15 minutes or until it flakes easily with a fork.

Bok Choy

  • about 1 lb of bok choy (ends removed)
  • 2 tbs mirin (mirin is sweet Japanese cooking wine)
  • 1 tbs low sodium soy sauce
  • 1 tbs wasabi
  • 1 tbs ground ginger

Grab a large bowl, add bok choy and set aside.  In a separate small bowl, combine mirin, soy sauce, wasabi and ginger.  Whisk to combine.  Toss bok choy with mixture and place in a large casserole.  Bake along side your salmon for about 20 minutes or until wilted down,  stirring half way through.

To serve, make a bed of bok choy, top with salmon and sprinkle with sesame seeds.

Turkey, Goat Cheese and Portabello Meatloaf

Posted on by
Reply

meatloaf

Trade in the beef for turkey, add in some goat cheese and portabello mushrooms and this certainly ain’t your Mama’s meatloaf!

  • 1 lb ground turkey
  • 1/4 cup goat cheese crumbles
  • 1 container of baby bellas, finely chopped
  • 1/2 cup oats
  • 1 small white onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 cup ketchup (1/4 for mix and reserve 1/4 to top loaf before baking)
  • 1 tsp mustard seeds
  • 2 tbs worcestershire
  • 1 tbs dijon mustard
  • 1 tbs yellow mustard
  • 2 tbs flat leaf parsley, chopped
  • 2 tbs olive oil
  • salt and pepper

Preheat your oven to 375.

Get a skillet going over medium heat and add olive oil.  Once the oil is heated, add in mushrooms, onion, garlic, salt and pepper and cook down for about 10 minutes, stirring occasionally.  Set aside and allow to cool.

In a large bowl, add turkey, oats, goat cheese, parsley, worcestershire, yellow mustard, dijon, half of your ketchup, mushroom mixture, salt and pepper.  Mix to combine with your hands but be careful not to over mix as this will result in a tough, rubbery texture.

If you have a loaf pan, spray it with non stick cooking spray and add in your meat mixture.  Shape to form your loaf.  If you don’t have a loaf pan, just use a cookie sheet.   Top with reserved ketchup and mustard seeds.

Bake at 375 for about 50 minutes or until internal temperature reads 155.  (The turkey police say optimum temp is 160 but it will carry over a bit!)

Cheesey Chicken Quesadillas

Posted on by
Reply

chickenq

This is the best way to use up leftover chicken and throw together a weeknight meal in minutes.

  • 2 cups leftover chicken breast, chopped
  • 1/4 red onion, sliced
  • 2 wedges of  The Laughing Cow Light Cheese
  • 1/2 cup shredded Mexican cheese blend
  • 2 whole wheat tortillas (I love Tamxicos!)

Take one tortilla and spread it with The Laughing Cow Light Cheese.  Top with chicken, onion and shredded cheese and place second tortilla on top.

Spray a skillet with non-stick cooking spray and cook quesadilla over medium heat about 3 minutes per side.  Once heated through, slice into wedges and serve with salsa and sour cream.

Chicken Loves Guac

Posted on by
Reply

chickenguoc

Guac shouldn’t be reserved for chips only.  Throw some on top of chicken for a speedy weeknight dinner and if you miss the chips that much, you can serve them on the side.

Guac

  • 1 ripe haas avocado
  • juice of 1 lime
  • 1 clove garlic, minced
  • 5 campari tomatoes, chopped
  • 2 tbs red onion, chopped
  • 1/4 tsp cumin
  • 1/4 tsp ground coriander (cilantro)
  • 1/4 tsp crushed red pepper flakes
  • salt and pepper

 

Peel your avocado and immediately drizzle lime juice over top to prevent oxidization. (that yucky brown color) Break the avocado up with a fork and add in the rest of your ingredients.  Mix to combine and set aside.

Chicken

  • 1 package of thinly sliced chicken breast (or use regular and pound them out)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • salt and pepper
  • 2 tbs olive oil

Heat a large skillet over medium – high heat and add in olive oil.

Lay your chicken out on a plate and top each one, front and back with garlic powder, onion powder, salt and pepper.

Cook chicken about 2 minutes per side.

To serve, top with a dollop of guac and enjoy!

Tofu Katsu with Steamed Broccoli

Posted on by
Reply

tofukatsu

Tonkatsu (pork cutlet) is a traditional Japanese dish that is basically their version of fried chicken, only with pork.  We had a bunch of tofu on hand so I figured, why not make tofu katsu!?  It is traditionally served along side what some call Japanese barbeque sauce but it’s nothing like the American stuff.  It’s sort of sweet with just the right amount of tang.  The cutlets are breaded in panko (Japanese breadcrumbs) which are THE BEST if you’ve never used them.  They are made from bread without crusts which results in a much airier texture than traditional American breadcrumbs.  These days panko and tonkatsu sauce can be found in the international aisle at most grocery stores.  We really like this one  from Kikkoman. 

Tofu cutlets

  • extra firm tofu steaks (if you can’t find them pre-cut, just buy a block and cut them yourself)
  • 1 cup panko breadcrumbs
  • 1/4 cup canola oil
  • Kikkoman Tonkatsu sauce

Place the tofu on a cutting board and blot with paper towels.  Place another cutting board on top and weight it with a few canned goods or whatever heavy object you’ve got lying around.  Let it sit for about 30 minutes.  This will release all the excess water from the tofu making it more dense and meaty.

Get your oil hot, hot, hot (but not burning) and add your tofu cutlets to it.  Allow them to cook about 4 mins per side or until the panko becomes a nice, rich brown color.  Drain on paper towels and serve with tonkatsu sauce.

Broccoli

  • 1 head of broccoli, cut into bite size “trees”
  • 1 tsp minced onion
  • salt and pepper
  • 1/4 tsp chinese five spice powder
  • 1 tbs rice wine vinegar
  • 1 tbs sesame seeds
  • 1 steam bag (I like Glad)

Place broccoli, minced onion, salt, pepper and chinese five spice in steamer bag and microwave for 4 – 5 minutes..  Toss with rice wine vinegar and sesame seeds.

Lemon Grilled Salmon with Mustard Aioli

Posted on by
Reply

lemonsalmon

For those of you blessed with the zoning or space that allows you to have an outdoor grill, summer is a special time.  Whether gas or charcoal, the process of cooking on a steel contraption outside of your kitchen is as much an element of the American persona as blue jeans and rock and roll.  Though we did not invent the concept, we have expanded this process of cooking outside to include such lows as the burger and dog cook out, to such highs as a sublimely smoked BBQ pork butt.  Grilling is football, it is tailgating, it is Memorial Day, it is the fourth of July.  While I love a hog shoulder or grilled steak as much as the next guy, sometimes it helps to switch it up a bit and enjoy a bit of seafood in the summer months, and thus our latest recipe comes courtesy of a fish basket Christmas gift.

Salmon is grillable above almost all other fish, yet I believe this method adds an additional layer of protection for the casual outdoor cook.  By covering the tender inside of a salmon fillet with lemon slices, you ensure that any burning only contributes to the flavor while protecting the delicate texture of a salmon fillet.  

Don’t have a grill?  Well, you can still accomplish this dish using an indoor broiler oven!

Salmon

  • 1 1/2 lemon, sliced thin (ideally on a mandolin)
  • 1 lb salmon fillet
  • salt and pepper

Aioli

  • 1 clove garlic, minced
  • 1/4 cup low fat mayo
  • 1 tbs Dijon mustard
  • juice of 1/2 lemon
  • 1/2 tsp mustard seeds
  • 1/4 tsp tarragon
  • salt and pepper

Instructions:

  1. If you’re cooking this dish under a broiler, skip to the next section.  For those of you cooking on a grill, you should know by now that the first step is to take your fish out and sit it on the counter while you fire your grill up to full temperature.
  2. While the grill heats up, combine all the ingredients for the mustard aioli and let it sit while you prepare the salmon.
  3. Using a mandolin slicer, cut 1 and 1/2 a lemon into 1/8-1/4″ slices.  You could try this by hand, but using a mandolin will save you tons of headache.
  4. Spray down a fish grilling basket with nonstick spray.  Using a sharp knife, slice the skin side of the salmon several times while trying not to cut into the flesh.  Place your fish, skin side down and salt and pepper the fish liberally.  Cover with an even layer of the lemon slices.
  5. When the grill is hot, lock your fish basket and place on the grill skin-side down for about four minutes.
  6. After three to four minutes, flip the basket over so the lemon side is facing the heat.
  7. Cook for about another five minutes and then remove from the heat, remove the lemon slices and serve with the mustard aioli.

Broiler instructions:

  1. Heat your broiler while you prepare the salmon.  While the broiler heats up, let the salmon sit on the counter as you combine all the ingredients for the mustard aioli.
  2. Using a mandolin slicer, cut 1 and 1/2 a lemon into 1/8-1/4″ slices.  You could try this by hand, but using a mandolin will save you tons of headache.
  3. Place your fish, skin side down on a broiler pan or a foil-covered baking sheet and salt and pepper the fish liberally.  Cover the fish with an even layer of the lemon slices.
  4. When the broiler is pre-heated, slide your fish directly under the broiler.  
  5. Let the fish cook for about 7 minutes and remove from the heat to rest.  
  6. Remove the lemon slices and serve with the mustard aioli on the side

Burger Cubano

Posted on by
Reply

cubanburger

 

This burger will leave you with the irresistible urge to get up and Salsa!  Ole!

  • 1 lb ground pork
  • 1 tbs yellow mustard
  • salt and pepper
  • 4 slices swiss cheese
  • 8 slices thick cut ham
  • 4 jalapeno dill pickles, sliced lengthwise (I used Mt. Olive brand)
  • 4 kaiser rolls, halved
  • 2 tbs yellow mustard

Combine first three ingredients in a bowl and form into 4 patties.  Cook in a skillet over medium heat about 4-5 minutes each side.  Remove the patties but leave the skillet on as you will assemble your burgers and put them back in the pan to finish cooking.

Spread rolls with yellow mustard on both halves.  Place pickle slices on one half and top with a slice of ham.  To the second half, add your other slice of ham, swiss and your patty.  Once all are assembled and back in the pan, turn the heat down to low and top them with the bottom side of a heavy, cast iron skillet.  Allow to cook about 2 minutes, flip and repeat.

 

Tips:

If you don’t have a cast iron skillet, you can use a plate.  Just place a few canned goods on top of the plate to weight the burger down.