Greek-ish Brown Rice Salad

My love for brown rice is a recent development. I’ve never been much of a rice eater, so growing up, I usually just kind of picked at the pile of rice pilaf hanging out on my plate.

However, when I started college, I suddenly found the tastiness that is brown rice. I love the earthy flavor, hearty texture, chewiness… it’s so much more complex than white rice. It reminds me almost of an oat.

Where did I make this discovery? At the build-your-own burrito place in the student union. They offer two rice varieties: brown and cilantro-lime. Well, anyone that’s read my blog regularly knows that I am one of those people born without a taste for cilantro. I won’t go into what it tastes like because this is a food blog, but I’ll leave it up to your imagination.

So, brown rice entered my life by default. I am obsessed. I am always looking for ways to use it.

This salad was born out of a love for brown rice, a garden full of mint, and a need for a side dish. We were having ribs and honeyed carrots, so I needed something bright and acidic. With mint, feta cheese, and red wine vinegar, the flavors in this salad remind me of a Greek restaurant. However, it’s not exactly authentic Greek cooking, so I’m calling it Greek-ish. It reminds me most of the filling in a stuffed grape leaf!

It’s also good cold, warm, or at room temperature, so it’s perfect for a potluck. Enjoy!

INGREDIENTS:

• 3 tablespoons olive oil
• 1 shallot, chopped finely
• 1 1/2 cups instant brown rice
• 3 cups low sodium chicken stock
• Salt and pepper
• 1/2 cup walnuts, toasted in a dry pan for a few minutes until smelly
• 2 tablespoons red wine vinegar
• 2 tablespoons apple cider vinegar
• 1/2 cup golden raisins
• 2 tablespoons fresh mint, thinly sliced
• 3 ounces feta cheese chunks

Heat 1 tablespoon of olive oil in a medium sauce pan. Add shallot and saute’ over medium-high heat until transparent. Add the rice and stir for 2-3 minutes until toasted. Pour in the chicken stock.

Bring to a boil, then reduce to simmer for 10 minutes (or according to package directions). Let sit, COVERED, for ten minutes so the rice can absorb the the liquid.

Combine vinegar, oil, and salt/pepper to taste. Pour over the hot rice. Let rice cool to desired temperature (can be hot, warm, or even chilled).

Toss rice with walnuts, raisins, mint, and feta. Serve!

Skinny Springfield Cashew Chicken

How many of my readers out there know that Cashew Chicken was not invented in any Asian country? It was, in fact, invented by a Chinese-American chef in Springfield, Missouri. Don’t worry- I didn’t know either.

So, when I moved to Springfield, I was surprised to see that cashew chicken was a real part of the culture. Every Chinese/Japanese-style restaurant has their own version. Even American-style restaurants feature it on the menu. The local food magazine does a “Best Cashew Chicken” category every year. Tourism magazines feature the Chef that invented the stuff (whose son is now serving it up in their own diner). I’m not kidding here- if you google the history of this deep-fried deliciousness, you’ll find it traced back to Springy.

I have probably seen the words “Cashew Chicken” more often in the past two years than I had in my entire life.

That’s not to say I’d never eaten it. My parents made a version at home using chicken thighs and jarred chicken gravy. Not exactly authentic, though perfectly yummy.

The real version in Springfield is deep-fried chicken chunks in a sticky sauce with cashews and some veggies, usually served over rice. Not exactly the kind of thing I can eat every day if I like my jeans to fit!

So, I made it a mission to invent a skinnier version of the classic that would make even the most discerning Missourian happy. I use powdered peanut butter to cut back on fat and calories in the sauce. I cook the chicken in very little oil without any breading. I eliminate the rice and load it up with all of these fresh vegetables. It’s nutritious, filling, and full of flavor.

It also just happens to be a one-skillet meal, so like, why wouldn’t you make this??

Here goes!

INGREDIENTS:

• 1 tablespoon olive oil
• 1 lb boneless skinless chicken breasts, cut into 2-inch pieces
• Salt and pepper,
• 3 cloves minced garlic
• 2 cups broccoli florets- cut them pretty small
• 1 red bell pepper, sliced
• 1 cup sugar snap peas
• ½ cup shredded carrots
• 1 zucchini, thinly sliced
• 3/4 cup unsalted cashews
• 4 green onions, thinly sliced
• 4 tablespoons low sodium soy sauce
• 4 tablespoons powdered peanut butter, such as PB2
• 1 tablespoon plus 1 teaspoon honey
• 1 teaspoon sesame oil
• 1 tablespoon grated ginger
• 2 tablespoons water

To prepare:

Make the sauce: whisk together the soy sauce, peanut butter, honey, sesame oil, ginger, and water. Taste and add salt or pepper to your preference.

Heat olive oil in a very large skillet over medium-high heat. Season chicken with salt and pepper. Add chicken to pan and cook until browned on the outside, but not fully cooked in the middle.

Add the garlic, broccoli, bell pepper, peas, carrots, and zucchini. Cook, stirring, until veggies are tender and chicken is fully cooked. Add the cashews and stir to toast.

Pour the sauce over the top and garnish with green onions.

Serve and enjoy!

Crab Citrus Salad with Avocado and Remoulade

It’s summer vacation, and finals week hit me hard. I basically lived off of pizza and ice cream. So, to usher in three months of healthier choices, we’re starting with my favorite salad.

You heard me. My favorite salad. If this does not shock you, click on the salad tap of this blog and see how many salads I make. I literally eat salad at least twice a week, every week, as soon as it gets above 40 degrees.

And this is my favorite. So, it’s loosely inspired by a premade salad I used to get at good ole’ Walmart in high school. Weird, right? But, it was delicious. It had imitation crab, remoulade sauce, and lots of fresh veggies.

I, however, cannot quite stomach just remaking a Walmart salad. So, I added my own spin. Fresh citrus complements the fish perfectly and adds lots of good-for-you vitamins. Avocado is a classic pairing with citrus, and adds a richness and creaminess. Cojia cheese may seem odd with fish, but I love the mild milky flavor against all of the bold ingredients going on here.

As for the dressing, I am not selling this as authentic cajun remoulade. This is just how I make it. I am quite certain there is some Louisianan Chef out there that would shudder at this recipe, and that is perfectly fine. If you have a different recipe, I’m not judging.

So, enjoy all of the healthy superfoods going on here. But mostly, enjoy that summer sunshine.

INGREDIENTS:

• 1 lb imitation crab (or real crab, or shrimp, cooked)
• 6 cups spinach/arugula mix
• 1/2 cup cojia cheese
• 1 cup grapefruit wedges (I buy them canned)
• 2 avocado
• 1/4 cup pine nuts
• remoulade dressing (recipe follows)

Make the dressing and let it sit while you do the rest.

Toss together the greens, pine nuts, and crab first. Top with crumbled cheese, sliced avocado, and grapefruit wedges. Drizzle dressing on top. Enjoy!

Dressing:
Juice and zest of one lemon
2 tablespoons pickle relish
1 tablespoon mustard of choice (I used Dijon)
2 tablespoons mayo or Greek yogurt
2 tablespoons olive oil
1 dash chili powder
salt to taste

Just mix all of the ingredients together, and taste for you personal preference. Enjoy!

 

Green Beans with Dijon Sauce

If you read my last post, you know I did a French night recently. Well, I cannot do French without some delicious fresh green beans! This is loosely inspired by a salad nicoise.

Let’s face it, though. Green beans are a pretty boring vegetable. They bring back memories of poorly drained canned stuff plopped next to frozen Salisbury steak and instant potatoes. Which, by the way, I have the upmost respect for. America was built on meals like that!

However, I can do a bit better now. But how do you make green beans exciting? Bacon-wrapped bundles with brown sugar is a popular side down south, but I wanted something healthier and more savory. A chilled three-bean salad is lovely, but I wanted something warm.

So, this side dish was born. A creamy sauce, crunchy almonds, and perfectly-cooked green beans. I can’t sell this healthy side dish anymore.

Serve with pasta, chicken, fish, beef, or do what I did with the leftovers and plop a fried egg on top!

Need I say more?

INGREDIENTS:

• 1/2 pound fresh green beans, trimmed and cleaned
• 1 tablespoon butter
• 1/4 cup slivered almonds
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 tablespoon milk
• 1 dash Worcestershire sauce
• salt and pepper

TO PREPARE:

Melt butter in a small pan over medium heat. Add the almonds and stir until toasty, about 5 minutes. They’ll be slightly brown, but the real indicator is the smell of almonds!

Bring salted water to boil. Plop in the green beans for 5 minutes or until desired doneness.

Meanwhile, combine the remaining ingredients in a small bowl.

Drain the beans and transfer to serving dish. Drizzle over the sauce and sprinkle on almonds.

Happy Spring!

 

 

Cauliflower Crusted Christmas Pesto Pizza

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Everyone has a list of foods that it just wouldn’t be the holidays without. Whether it’s Grandma’s chocolate pie, Uncle Biff’s eggnog, your mother’s latkes, etc. some foods are as much a part of the holidays as the date itself.

The truth, however, is that very few of these foods are particularly nutritious. Casseroles, desserts, cocktails, all have their place on the holiday spread. But, how do we plug some healthier meals into the week of, say, Christmas, without losing the festivity?

Well, a color pallet was my starting off point. Red and green is perfect for Christmastime, so I just started listing ideas. Tomatoes and avocado, tomatoes and spinach, cranberries and spinach, zucchini and red pepper. The list grew longer until I had lots of ingredient ideas. But, what do I do with them?

Well, just color wouldn’t take me all the way there. What can I make in a holiday shape? And suddenly, it hit me: shape a pizza crust. But, Kathy, pizza is NOT a much lighter meal. Well, then lets do it out of cauliflower.

And, thus, this recipe was born.  A low-calorie, nutrient-packed meal that still looks cute enough for any Christmas party (maybe even cuter!). It’s paleo, keto, and whole30 friendly, but even without using a diet label, it’s just a delicious, healthy meal!

If you’ve never had cauliflower crust, it is slightly thinner and more delicate than a bread crust. We eat it with a fork. But, it’s flavorful and a great vehicle for toppings!

It also only takes about 30 minutes to throw this together, so, it’s perfect for such a busy time of year. Kids will love the cheese, adults will love the pesto, and you’ll love not having any leftovers!

Let’s do this.

INGREDIENTS:

• 1 head riced cauliflower (I buy it pre-riced, but you can do it in the food processor or buy it frozen and thaw)
• 1 egg
• 1/2 cup grated Parmesan
• precooked, tail-off, deveined shrimp (I bought it frozen. It’s the holidays, we can’t do everything!)
• 1 cup halved grape tomatoes
• 1 cup shredded mozzerella
• 1 batch Spinach pesto (recipe follows) or a jar of premade pesto

SPINACH PESTO: Blend together 4 cups spinach, 1 tablespoon garlic, 1/4 cup pine nuts, 1/4 cup grated parm, and 1/4 cup olive oil in a food processor until smooth.

TO PREPARE:
Preheat oven to 475.
In a microwave-proof bowl, dump in the cauliflower and drizzle 1/2 cup water over the top. Microwave for 4-5 minutes, until soft and mashable.

Once cooked, wring scoops of cauliflower through a clean dish towel or cheese cloth, to squeeze out the excess water.

Combine the squeezed cauliflower, egg, Parmesan, and some salt and pepper in a bowl. Mix until combined.

Dump onto a greased baking sheet and press into a tree shape. Bake for ten minutes.

Meanwhile, make the pesto if you like.

When the crust is light brown, spread on most of the pesto. Top with mozzarella, then dollop more pesto on top so the green really shows. Arrange the tomato and shrimp in a decorative-garland pattern.

Place back in the oven for 3 minutes, or until cheese is melted and the shrimp is hot.

Slice with a metal spatula and slide onto a plate. Happy Holidays!

Greek Turkey Meatballs with Gorgeous Greek Salad

Well, finals week hit, and it hit me hard. Between the alcohol-laden parties, ice cream dates, Starbucks runs, and Chipotle tacos, I need to detox before Christmas!

Of course, it is important to remember that, no matter what, a little weight gain will happen this time of year, and that’s what January is for! However, I honestly want to pump some veggies and lean protein into my body. I need some energy and some nutrition!

But, I can’t quite make my family content with just salad or just a chicken breast and veggies every day. I have to spice it up!

Introducing: Grain-free turkey meatballs. I use Parmesan instead of breadcrumbs. Is it quite the same texture? Okay, no. But it’s delicious, and it has so much flavor, and I actually prefer the crumbly meatball with the salad because I can break it up throughout. So, I think it’s absolutely worth trying, not just for the lower carbs, but for the deliciousness!

Top it with my favorite, naturally-healthy sauce: Tzatziki! Now, you can make or buy almost every dressing with Greek yogurt, but the Greeks did it well before the yogurt-craze! Twenty Five year old recipes call for thick-style yogurt; it’s not a substitution here, it’s the original! And, it adds great, unique flavor unlike anything else.

What could possibly go better with Greek meatballs than a bountiful salad bursting with cucumber, onion, feta, and olives? A light dressing on top, and it’s a healthy dinner that will prep me for the next week without making me feel deprived. It is the Holidays, after all.

You can also make the meatballs and sauce for your Holiday party as something lighter to fill up on! Meatballs are a classic, and these are different than the usual cocktail- style. I assure you, they’ll be a hit. Make the sauce a few days ahead, and you’re one step closer to your contribution!

Dig in and dig on, my friends! If you want to bulk it up a little for a crowd, add some pita bread on the side or buy a tub of stuffed grape leaves.

INGREDIENTS:

• 1 pound ground turkey (or beef if that’s what you have)
• 1/4 cup grated Parmesan cheese
• 1/4 cup minced parsley
• 3 tablespoons onion, grated with a zester or cheese-grater (I’m so sorry)
• 1 tablespoon minced garlic
• 1.5 Tablespoons lemon zest
• 2 tablespoons lemon juice
• 1 egg
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1 dash oregano (I hate the stuff, so I don’t use much. Add more if you like)
• Salt & Pepper
• 4 Tablespoons fat-free crumbled feta cheese

For the salad :

• 1 large head Romaine lettuce, chopped (Yes, I know real Greek Salad has no lettuce, but I’m bulking it up. Leave it out if you’re that pretentious)
• 1 large cucumber, diced
• 1 large red onion, diced
• 1/2 cup fat-free feta (or full fat if you’re not me this week)
• 1/2 cup kalmata or mixed olives
• 1/2 cup halved cherry tomatoes (or more if you like)
• a mixture of 3 tablespoon red wine vinegar and 1 tablespoon honey
• salt & pepper

For the sauce:

• 1/2 cup cucumber, finely diced or grated
• 1.5 cups plain fat-free Greek yogurt
• 2 tablespoons lemon juice
• 1/2 teaspoon dill
• 1/2 teaspoon minced garlic
• 2-3 tablespoons minced parsley
• salt & pepper

TO MAKE THE MEATBALLS:

Preheat the oven to 450′

Mix together all of the ingredients but the feta and turkey. Once combined, gently work the feta and turkey into the mixture. If it’s over-mixed, they’ll be tough, so that’s why we get everything else together first!

Bake on a greased, foil-lined baking sheet for 12-15 minutes, until totally white in the middle with brown bits.

TO MAKE THE SALAD:

Combine all ingredients but vinegar/honey mix, feta, and salt/pepper. Drizzle vinegar/honey  and seasoning over the top. Toss in the feta, being careful not to mutilate it.

TO MAKE THE SAUCE:

Whisk all ingredients together until smooth! Taste for salt.

HOW IT GOES DOWN:
Once everything is done, pile a huge scoop of salad on your plate. Top it with meatballs or eat them on the side, however you role, then drizzle with LOTS of sauce.

Hope you like it! I certainly do!

Christmas Taco Stuffed Peppers

I really need to have a blog specifically for holiday food. Let’s be honest here, how many Halloween recipes have I posted?

Well, that may be a future idea to deal with after final exams and Christmas and auditions and life. For now, I present a Christmas meal! I wanted something red and green, and something super healthy, and red pepper supporting avocado immediately came to mind!

The deep red and bright green make it super festive, and the lean ground turkey and zero grain make it a summer-body meal! These are good year round, with whatever color pepper you have.

They’re  spicy, zesty, light but filling, and full of nutrition.

Nuff said!

INGREDIENTS:

• 1 pound ground turkey (or beef/chicken/pork/meat substitute)
• 1 packet taco seasoning (or cumin, chili powder, garlic powder, onion powder. Don’t be that person).
• Four bell peppers, halved and seeded
• 2 tablespoons margarine
• 1 cup salsa
• 3 avocados
• 2 tablespoons minced garlic
• 1 tablespoon lime juice
• salt and pepper
• taco toppings: onion, lettuce, cheese, tomato, cilantro, crushed tortilla chips

TO PREPARE:

Preheat oven to 350, and put a shallow pan of water in the oven to get it steamy.

Melt margarine in a medium skillet. Add the meat and taco seasoning and cook until brown.

Pour in the salsa and let simmer three minutes.

Place the peppers in a cake pan and stuff them! Bake for 15-20 minutes next to the pan of water. I like mine crunchy, but you may want to bake longer.

To make the guacamole, mash the avocado, garlic, lime juice, salt and pepper together. You can add herbs or other flavors if you swing that way.

Once the peppers are done, top with guacamole and other toppings.

Happy Healthy Holiday!

 

 

 

 

 

Cheap and Easy Chinese Chicken Salad

My love for this salad is very out of character. I love salad, but usually I want one with a million ingredients. I want cheese, nuts, fruits, several greens, meat, croutons, herbs, etc.

This salad does not have many of those things, and yet, for some strange reason, my family and myself can never get enough of it! It’s made with the cheapest lettuce in the store and like 3 other things, yet is so flavorful we never have leftovers!

The secret must be in the dressing. It’s all simple ingredients, it’s no-cook, but the way it hits your tongue is always surprising. Like, I’m looking at this brown dressing and this bowl of iceberg, wondering why I chose this salad, and then I take a bite and end up wondering why I don’t make this every day!

Try it yourself! It’ll shock you.

INGREDIENTS:

• 1 head iceberg lettuce
• 6 green onions
• 4 cooked, shredded chicken breasts
• 10-15 refrigerated wontons
• peanut oil, for frying

The dressing:

• 6 tablespoons of sugar
• 1 teaspoon of salt
• 2 teaspoons of accent
• 1 teaspoon of pepper
• 1/4 cup olive oil
• 2 tablespoons sesame oil
• 6 tablespoons rice vinegar

To prepare, heat a few inches of peanut oil in a cast iron skillet. Throw in a tiny chunk of wonton to check if the oil is hot enough. It should turn brown within a minute, but not black. Once ready, fry the wontons in batches, removing them when they hit a deep golden brown. Drain on a paper towel while you do the rest!

Combine all the other salad ingredients in a bowl and toss. Whisk together all the dressing ingredients in a small bowl. Dress the salad to your liking, then crumble up the fried wonton strips right on top.

I know it looks boring, but once you taste it, you’ll never go back!

“I need to use up these tomatoes” homemade salsa

It’s tomato time in Arkansas, meaning that everybody and their grandmother is growing, and trying to rid themselves of, tomatoes.

Case in point: I came home from my boyfriend’s house with a large bag of about 8 fresh tomatoes. As I walked in the door, my mother was putting away 4 more that came from our grandmother. The problem? I can’t stand fresh tomatoes. I love marinara, sauteed tomatoes in pasta, ketchup, etc. But a sliced tomato? No thanks.

This meant that my two parents would somehow have to consume 12 tomatoes by themselves if I did not do something with them. While tomatoes are very commonly used down here in the famous BLT and the infamous tomato and salted mayonnaise sandwich, I knew I would have to help them out.

Luckily, there is one no-cook tomato dish I enjoy: salsa! It’s so easy, customizable, and versatile. My absolute favorite place to eat it is on top of a cheese omelet, which is what we did. I had no fresh peppers, but feel free to use a jalapeno or pepper of choice in this recipe!

INGREDIENTS:
1 pretty big onion (I like a lot in my salsa- adjust to your taste)
3 large tomatoes
3 cloves garlic
1 canned chipotle pepper in adobo
3 tablespoons tomato juice or V8 (weird, but I think the sweetness helps)
2 tsp sugar
2 tablespoons lime juice
salt and pepper

To prepare, dice up the onion and put it in a bowl.
Put the tomatoes, garlic, and pepper in a food processor and pulse until it’s your fav salsa consistency. Dump it in the bowl with the onion.
Stir in the tomato juice, sugar, lime juice, salt and pepper. Taste for seasoning and adjust it to how you like it!
Nice additives are cumin, chili powder, fresh pineapple, canned peaches, and I suppose cilantro if you’re one of the population who does not find it disgusting (to me, it tastes like soap).

Now I only have to use up 9 more tomatoes….