Category Archives: food

Tabbouleh

arab

Tabbouleh is a bulgur wheat salad that doesn’t take too long, tastes great on pita, and gets even better if you let it stand overnight.

Ingredients:

  • 1 heaping cup bulgur
  • 1 cup cold water
  • 1/2 cup fresh lemon juice
  • 1/3 cup extra virgin olive oil
  • 1 cup coarsely chopped fresh mint leaves
  • 1 cup coarsely chopped fresh Italian parsley
  • 1/2 cup finely diced red onion
  • 2 teaspoons minced garlic
  • 1 teaspoon coarsely ground black pepper
  • 1/2 teaspoon salt
  • 4 ripe plum tomatoes, seeded and cut into 1/2-inch dice
  • 1 large cucumber, peeled, seeded, and cut into 1/2-inch dice

Steps:

  1. Combine the bulgur, water, lemon juice and olive oil. Mix well and set aside for 30 minutes at room temperature. Eventually the bulgur soaks up the juice, but this can take longer if the bulgur was in the freezer. Let the bulgur soften up. Fluff with a fork.
  2. While the bulgur is soaking up the oil, I combine the mint, parsley, red onion, garlic, pepper, and salt in a second bowl. When the bulgur is ready, combine both bowls and toss with a fork.
  3. Add the tomatoes and cucumber and toss again. Adjust the seasoning if necessary and allow to stand, loosely covered, for at least 30 minutes for the flavors to come out.
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Greek Shrimp Scampi

I love shrimp dishes. But unless you make it yourself, these dishes never come with enough shrimp in them to achieve satiety. When I heat this up in the lunch room, all my colleages suddenly look like they’re going to drop over to my office for a little lunch time meeting.

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I like this over brown rice. The rice isn’t included in the calorie count below. I typically use two bags of frozen shrimp, and let it thaw in the fridge before I make it. The hardest part is chopping up the tomatoes, but it’s worth it.

Ingredients:

  • 4 teaspoons extra-virgin olive oil
  • 8 large cloves garlic, minced
  • 30-40 jumbo or tiger shrimp, peeled and rinsed
  • 10 small fresh tomatoes, diced (~4 Cups)
  • 12 ounces low fat or non fat crumbled feta cheese (~2 Cups)
  • 1 to 4 teaspoons fresh lemon juice (to taste)
  • 2 teaspoons dried dill
  • 1 teaspoon sea salt

Steps:

  1. Heat olive oil over medium heat in skillet; add garlic and cook for about 30 seconds.
  2. Add shrimp and saute on each side for 1 minute or until they are pink on the surface.
  3. Add the tomatoes and feta to the pan and stir until sauce begins to form, about 6 minutes.
  4. Stir in lemon juice, dill, and salt; cover and simmer for 4 minutes or until sauce thickens. Yield: 8 servings (serving size ~1 1/2 Cups)

Calories 246; fat 12 grams; protien 31 grams; carbs 7 grams. Adapted from a recipe by Karina Tanguay.

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Sausage Chicken Gumbo

gumbo 009

My kids love the gumbo.

Last time I made it, I used okra for the first time and nobody complained. If you can’t find okra, frozen green beans are a family favorite. I rarely have time to grill the chicken before, so I either buy already grilled at the deli (expensive) or I cut up the chicken and blanch it in chicken or vegetable stock. 

Gumbo is great the next day for lunches. 

Ingredients:

  • 4 Tablespoons flour
  • 2 Tablespoons olive oil
  • 2 Cups chopped onion
  • 2 Cups chopped green bell pepper
  • 2 Cups frozen cut okra (omit if not available and use 2 C of carrots OR frozen green beans)
  • 2 Cups chopped celery
  • 2 teaspoons minced garlic
  • 1 teaspoon dried thyme
  • 1/2 teaspoon ground red pepper
  • 4 Cups chopped roasted skinless, boneless chicken breasts (about 4 breasts)
  • 16 oz. turkey kielbasa, cut into pieces
  • 2 (14 1/2 oz) cans diced tomatoes
  • 4 Cups cooked brown rice

Steps:

  1. Combine flour and oil in a Dutch oven; sauté over medium-high heat for 3 minutes.
  2. Add onion and the next 6 ingredients (onion through ground red pepper); cook 3 minutes or until tender, stirring frequently.
  3. Stir in chicken, kielbasa, tomatoes and broth; cook 6 minutes or until thoroughly heated. Serve over rice. Yield: 8 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

CALORIES 369; FAT 11.3g; PROTEIN 24.9g; FIBER 3g; CARBOHYDRATE 37g

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Spicy Mulligatawny

Today I cooked Spicy Mulligatawny: difficult to pronounce, but tasty to eat. I was looking for a stew, but was swept off my feet by the curry and apple in the ingredients.

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As it turns out, spicy mulligatawny isn’t a good meal by itself. Not enough protein. Tonight Holly grilled up some chicken sausage to go with it. We had hot dog buns, but a tasty sourdough bread would be an excellent addition.

Ingredients:

  • 2 Tablespoons Canola Oil, divided
  • 1 lb. skinless, boneless, chicken breast
  • 2 (medium size) peeled, chopped Gala or Braeburn apples
  • 1 1/2 C chopped onion
  • 1 C chopped carrot
  • 1 C chopped celery
  • 1 C chopped green bell pepper
  • 4 Tablespoons flour
  • 2 Tablespoons curry
  • 2 teaspoon ground ginger
  • 1 teaspoon crushed red pepper
  • 1/2 teaspoon salt
  • 4 (14 oz) cans fat-free, less-sodium chicken broth
  • 2/3 C mango chutney
  • 1/2 C tomato paste
  • chopped fresh parsley (optional)

Steps:

  1. Heat 2 teaspoons of oil in a pan over medium heat. Add chicken, saute 3 minutes. Remove from pan; set aside.
  2. Heat remainder of oil (1 Tablespoon, 1 teaspoon) in pan. Add apple and next 4 ingredients and saute for five minutes. Stir in flour and next 4 ingredients and cook for 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.
  3. Reduce heat; simmer 8 minutes. Return chicken to pan, cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired. Yield: 8 servings (serving size 1 1/4 Cups)

Calories: 242 (20% from fat); Fat: 5.4 grams; Protein: 16.6 g; Carbs: 33 g; Fiber: 3.3g; Chol: 31mg; Recipe adapted from Cooking Light.

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