Showing posts with label easy meals. Show all posts
Showing posts with label easy meals. Show all posts

Floptimism goes South of the Border (Omelet, that is)!


There’s a reason I couldn’t pass up telling you about what I named the South of the Border Egg White Omelet on this wonderful, wonderful fall day. (How often is it that I use “wonderful” to describe gloomy, rainy weather?) You see, as I’m writing this entry about this fiesta-worthy breakfast (or lunch or dinner), I’m also packing to go South of the Border myself! Yes, that’s right - tomorrow bright and early I will be boarding a plane to Cancun, and I’m both excited and nervous (excited for obvious reasons, nervous because I spent just a little too long on the CDC website in preparation for the trip). I thought that I’d be able to be a little bit more smug about this trip – you’d think that with December rolling in, the weather here would be cold enough to make most people bright green with envy. And true, I’m still smiling a little obnoxiously when I tell people where I’m going, but it certainly doesn’t have the same edge. Which is probably a good thing.

In any event, this trip means a few things for Floptimism: (1) You won’t be hearing from me for a while. I’ll have limited internet access, so I doubt I’ll be writing any updates. You may see me on Twitter now and then – maybe even some pictures of the foods I encounter (do I smell another Food Diary post a-brewing?), but until Monday I’ll be more or less MIA (2) I’ll be missing yet another Thirty Minute Thursday post. I chose not to write one last week on Thanksgiving, and will be skipping out again. The good news is that the post I have planned for next Thursday features two recipes, so that almost makes up for it, right?

Now back to this omelet. It wasn’t spicy despite the jalapeno (don’t remove the seeds if you like it really hot), but it was still incredibly good. Don’t be afraid of the pepper like I was! The omelet is creamy, satisfying, and bursting with fresh cilantro flavor – ironic, since my cilantro came from a little tube. Plus, it shares this one, beautiful characteristic of pretty much any egg dish – it’s easy and perfect for any time of day. In fact, I rarely eat eggs in the morning, but I probably have them for lunch at least a few times each week. This is one of the ways I get creative with my meals – I love finding new and interesting additions to eggs, especially omelets. I’ve done everything from savory veggies to sweet fruit, added a nut coating, eating as a low carb meal or wrapping it all up in a flatbread. There’s not much that you can’t do with eggs, so use this recipe as a guideline and adjust it however you see fit. Feel free to use whole eggs or a combination if you prefer – I chose all egg whites this time, but will often mix 1 whole egg with some liquid egg whites, and just recently made a fantastic omelet with two bright yellow, almost orange fresh local eggs. (As a side note, if you haven’t yet experienced the magic of really local, well-raised eggs…save up $4 and give them a shot because they are worth it, down to the very last penny.)

So go ahead and make this! It’s not quite the same as going to Cancun, but hey – at least you don’t have to worry about the state of the drinking water in your kitchen, right? (Oh, the horror stories that have found their way into my impressionable little brain…)




South of the Border Egg White Omelet
Yield: 1 serving

The Ingredients
1 tablespoon olive oil, divided
1/8 onion, sliced
½ jalapeno, chopped
1 cup spinach
½ lean chicken sausage link
1/3 – ½ cup egg whites
chili powder, cumin, oregano, garlic powder & paprika, to taste
½ tomato, chopped
1 (heaping) tablespoon plain, non-fat greek yogurt

The Method
Heat 1-2 teaspoons of oil in the pan and add the onion slices and jalapeno, cooking for 2-3 minutes. Add in the spinach and chicken sausage, cooking until the spinach mostly (but not completely) wilts. Remove mixture from the pan and set aside.

Add the remaining oil to the pan, following by the egg whites. Season with the herbs and spices and cook, lifting up the sides of the omelet as it sets to let the runnier parts hit the pan to cook. When the omelet bubbles, flip it for around 10 seconds, just to finish firming up the opposite side, then transfer to a plate.

Top with the spinach-sausage mixture, chopped tomato, guacamole and yogurt.





 

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The Belly-Ache Blues, and a recipe for Chicken & Egg Soup

Somehow, I managed to get through the entire semester without getting sick once. I usually get hit once per semester, and with my stress levels as high these past few months as they were, it seemed inevitable. However, my health held up. It was only until I got home from school and started relaxing for 2 weeks that my body decided to pick up some bug, and I have spent the past 2 days lying in bed diligently working my way through my long Netflix instant queue. I don't know what exactly I managed to catch or who I can blame for it, but whatever it is has left me on a meager diet of cinnamon toast and scrambled plain egg whites. I don't know about you, but I am not a fan of sick food. I love cinnamon toast and I love making nice, simple egg white omelets, but when those are really my only two options and the sight, smell, and thought of just about anything else makes my stomach lurch - well, I get sick of those two delicacies pretty darn fast.

In the spirit of this recent bug, I wanted to share a recipe with you that I could, maybe, perhaps consider eating without my body starting a revolt. But before I tell you about that, I have to take a moment to share a link with you for, supposedly, The Only Way to Make Cinnamon Toast. I mean, if it's going to be just about the only thing I can eat for several days straight, I better learn how to do it Right. Now, the The Right Way does seem to involve copious amounts of butter, which surely wouldn't sit well in my current state, as well as a mixture of cinnamon and sugar instead of my preferred straight cinnamon, but the sequence of preparation is certainly one to note. So, if you never knew there was a Right and a Wrong way to make Cinnamon Toast, I encourage you to check it out. You never know when you're going to catch a stomach bug and have to resort to a diet exclusively comprised of the stuff!

Now, back to non-toast foods that may potentially be okay for the sickly. Although I don't have any leftovers to test this theory out, this Chicken & Egg Soup seems innocuous enough yet decidedly not toast or plain eggs. And, I have to say, it is absolutely, phenomenally, 100% delicious! I used a garam masala rubbed chicken breast, which was a welcome spice against the clean yet prominent flavor of dill; the crunch from millet contrasted the creaminess from the egg; and the color was wonderful. I can imagine a touch of mustard or a replacement of the chicken with chickpeas or cubed tofu. I can imagine leaving out the millet and just sopping it up with some hearty bread. Best of all, you probably have enough ingredients in your kitchen already to throw this together, and it's beyond easy and quick to make. If my stomach muscles didn't feel so garsh-darn stretched when I merely stand up, I could totally make this right now. But alas, my gastric musculature is no friend of mine right now, and so cinnamon toast it is. The Right Way. Almost.

One Year Ago: Raspberry & Chocolate Ganache Cake with White Chocolate Buttercream

Chicken & Egg Soup, adapted from The Food Network
Yield: 4 servings

The Ingredients
1/4 cup extra-virgin olive oil
1 small onion, finely chopped
freshly ground pepper, to taste
3/4 - 1lb. cooked & cubed chicken breasts
2 cups chicken broth (I use no-salt added)
2 lemons
1/2 cup millet
2 large eggs plus 2 egg yolks
2 cups baby spinach
1/4 cup chopped fresh dill

The Method

Place the oil, onion, and pepper in a large pot over medium heat and cook until just softened, about five minutes. Add the chicken broth, 4 cups of water and the juice of one lemon, then cover and bring to a boil. Once boiling, reduce the heat to medium, pour in the millet and simmer for approximately 15 minutes, until the millet has cooked and the soup has thickened slightly. Remove the soup from the heat. 

Whisk the juice of the remaining lemon with the whole eggs and yolks in a separate bowl until frothy. Gradually ladle the hot soup into the egg mixture, whisking all the while to temper the mixture. After several ladlefuls, stir the warmed and tempered egg mixture into the soup and return to medium-low heat. Cook until creamy, about 1 minute. Stir in the shredded chicken, spinach and dill, and season with salt and pepper to taste. Divide the soup amongst 4 bowls, and serve.

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Frittata Caprese for One (and trust me, once you taste it, you will be glad you don't have to share)


 Before I wrote you a novel dedicated to Mexican-themed dishes for Cinco de Mayo, I lamented my own free-will decision to decline a dreamy Culinary Tour of Italy next year. Although I have officially confirmed that I will not be attending this quite surreal trip, I'd like to spend the next few paragraphs telling you all about another recipe that can give you a small taste of Italy in your own kitchen...just close your eyes and savor every bite, and you'll be transported off to beautiful Rome, or Florence, or some little tiny town that hardly anyone has ever heard of, but it perfectly magical all the same.


When I bit into this frittata caprese, I mellowed out a little bit. This dish has all of the flavors of a classic fresh tomato and mozzarella pie, yet with all of the clean, refreshing flavors of a light egg base. The only things I did change were adding a few spices, and to lightly roast my own tomatoes, which offered a very dainty, subtle complexity to an otherwise fresh taste; and the only thing I plan to change in the future (because yes, there is undoubtedly a place in my future for this dish) would be to drizzle just the slightest bit of balsamic vinegar over the top before serving. 

In addition to how perfect this frittata tastes, this method of preparing it affords lonely 'ole folks like me the opportunity to enjoy an egg-based "casserole" without piles of un-freezable leftovers that we could never eat our way through by ourselves. I always stare longingly at the quiche and frittata recipes I have saved, because I can't realistically make them at the apartment for myself and eggs are not the main-ingredient-of-choice for the rest of la famiglia. So this recipe is fabulous on two counts - not only are the flavors capable of evoking a calm, day-dreamy emotion from anyone who doesn't just scarf the frittata down, but also the method is one to keep in your back pocket for a quick yet undeniably delicious any-time-of-day meal.

Frittata Caprese, courtesy of Cookin Canuck
Yield: 1 serving

The Ingredients
6 cherry tomatoes, halved
2 large eggs
pinch freshly ground black pepper
dried rosemary, to taste
dash garlic powder
1 or 1 1/4-inch thick round fresh mozzarella cheese, sliced into 1/8-inch pieces
2-4 fresh basil leaves, chiffonaded (rolled like a cigar & thinly sliced)
balsamic vinegar, to taste

The Method
Place the halved tomatoes face up on a lined baking sheet and place under the broiler, approximately 3-4 minutes, until they begin to sizzle and bubble. Flip them over to be face down and return to the broiler for another few minutes, waiting for the skin to wrinkle slightly but not quite blister. Remove from the broiler and allow to cool, enough to handle, and then coarsely chop them and set aside.

Lightly beat the eggs in a small bowl while a small, heatproof skillet heats over medium heat with a scant amount of oil coating it. Once hot, pour the eggs in and cook without stirring or agitating the pan until the bottom is set but the top is still slightly uncoked. Season with pepper, rosemary, and garlic powder, then top with the tomatoes and mozzarella. 

Place the skillet under the broiler to finish cooking the top of the frittata, looking for a light brown color and a slight puff to just develop on the egg. Meanwhile, chiffonade the basil leaves. Remove the frittata from the oven when it is finished, gently slide it onto a plate, and top with a sprinkle of basil and a drizzle of balsamic. Serve immediately.

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A Cinco de Mayo Trifecta: Chicken Verde Tortilla Stack, Easy Black Bean Dip, and Black Bean "Tortizzas"





If there were a snazzy term for an excellent grouping of five items, and if I had two more Mexican-themed recipes in my backlog to share with you, this post and its title would be a whole lot more clever. As it is, I only have three recipes that could be considered festive on this celebratory day, and I personally have never heard of a "Pent"-ecta, so we'll stick with just the three. Although I have eaten nothing remotely Mexican-themed today (and let's not delve into the details of my very un-Nutritionally laudable meal plan so far), I did want to show my Holiday Spirit through the beauty of three phenomenal dishes that I threw together in ma propre tete (alas, it is quite a shame that I cannot speak even a smidgeon of Spanish).


The first meal came a fairly/decently/kind of long time ago, and is the reason why I had leftover homemade Salsa Verde that I teased you with - gosh! - eons ago, and then never posted about. My subconscious must have secretly been holding out for this day of all days. Anyway, I created a Chicken Salsa Verde Tortilla Stack, which turned out pretty well. The timing of the recipe flowed nicely and in my notes I even quoted Rachael Ray by calling it Dee-lish! It had a kick to it without being so hot that you need to soak your lips in a bucket of ice, and it had a very clean element to it (though, come on, with a tortilla stack I was kind of envisioning an oozing, corn-and-beans-falling-out-of-it, cheesy mess of a dish that bloomed into a Spicy Heaven in your mouth). I also had envisioned a crispier tortilla component, whereas mine just got a little soggy in the baking process. The chicken was pre-boiled to cook it before being shredded to assemble and bake, and while this was easy and a healthier alternative to constantly sauteeing/pan-frying everything, I wish it had had slightly more flavor. To remedy all of these set backs, next time I would: 
(1) Pre-Bake the tortillas to crisp them up before baking as a casserole                                                   
(2) Add a few more vegetables to give it the sensation of heft and serious eats without detracting from the clean element it has going on already.                                                                                           
(3) Marinate the chicken in some of the salsa verde before baking, rather than boiling, to help seal in more flavor.                                                                                                                                         
Overall, though, I thoroughly enjoyed this meal. I used smaller tortillas for a personal stack, but I can see it working out very well as more of a tortilla pie/casserole for a larger group, using the larger tortillas instead.

Next up we have a very easy black bean dip. Seriously, when the directions consist of "mash everything up in a bowl," I'm game. It was perfect for this week when the combination of moving and academic finals were enough to trigger my attraction to take out, which is usually subdued enough to be all-but ignored. I took some of the same tortillas I used in the previous recipe and crisped them up into chips in the oven (you see, I slowly learn from my mistakes!) to use as dippers, alongside some bell peppers. This dip was not bursting with flavor, but had a much subtler enjoyability to it. I found the quiet flavors as they came through to be reminiscent of a fairly standard black bean recipe, with cumin playing a major role in the spice department. The only thing I would add to this dip is a hint of lime, because I'm picturing the salt from the chip meeting a dash of lime in the black bean mixture, and my taste buds are theoretically going to town. I did really like dipping the bell pepper slices into the dip, but let's be real for a second - those homemade corn tortilla chips were pretty fantastic! They were crisp and golden along the edges with just the slightest chew in the center, and the sprinkling of salt across the top really did a wonderful job of enhancing...well, just about everything. (You see, I can use salt appreciatively - I just can't stand it being stuck inside a dish where it gets masked and overpowered. If I'm gonna eat salt, I want it to be added almost as an afterthought, sprinkled across the top of the dish so that it meets my taste buds confidently.)

Naturally, I had leftover dip by the end of this, since I wanted to make the full batch, which called for a convenient full can of beans (which I conveniently found at the back of my pantry before the move). So, the following day for lunch, I made what I can only endearingly refer to as "Tortizzas." Using the last corn tortillas in a tasty attempt to clear some space in my freezer, I made a nacho-turn-personal-pizza concoction that can only be described as Out of This World. I grew impatient in the pre-crisping of the tortillas, so I found the centers to be more akin to Cinco de Mayo Recipe #1 (the stack), meaning I would 100% advocating letting them bake for at least 5-10 minutes in the oven before adding any kind of topping whatsoever. As it is, it's a very fun way to interpret a quick personal pizza recipe, and it would be phenomenal with additional toppings such as salsa, sour cream, jalapeno peppers or chilis, etc.

So, Happy Cinco de Mayo, everyone! I hope you enjoy this trio of Mexican-inspired dishes, as I did (though on admittedly the very wrong day of May). The recipes below do reflect the changes that I would make if I were to make this again, which will likely happen in the not so distant future. 


Chicken Salsa Verde Tortilla Stack
Yield: 1 serving

The Ingredients - Salsa Verde*
1/2 small yellow onion, thinly sliced
salt and cayenne pepper
1/4 green bell pepper, coarsely chopped
1/2 pound fresh tomatillos, husked
1-2 jalapeños, seeded and chopped
2 tbsp. chopped cilantro
hot sauce, to taste
red pepper flakes, to taste

The Ingredients - The Stack
1/2 breast chicken
cumin and paprika, for seasoning
3 small corn tortillas
1/3 batch salsa verde
2-3 tablespoons cheddar cheese
small handful cherry tomatoes, sliced

The Method
Prepare the salsa verde: cover the bottom of a medium-size saucepan with water and add to it the onion, salt, and cayenne. Cover the pan and cook, without stirring, over medium heat until the onions have softened, approximately 5 minutes. Add in the bell pepper, tomatillos, and jalapenos before covering once more. Cook until the tomatillos have softened significantly and have released their juices, roughly 15-20 minutes. Puree the mixture in a blender or food processor to the desired consistency (recommended: relatively smooth), and season to taste with hot sauce and red pepper flakes, reserving the cilantro for addition just before serving.

Take 2 tablespoons of the salsa and add it to a zip-lock freezer bag along with the chicken, cumin, and paprika, and allow to marinate for at least 1 hour, preferably longer. Preheat the oven to 350 degrees fahrenheit and prepare a baking sheet with aluminum foil and either oil or nonstick spray. Spread the tortillas on the sheet, brushing both sides with a very scant amount of oil (optional, though this helps them to crisp). Place the chicken in the oven to bake until fully (or mostly) cooked, approximately 20-30 minutes depending on the size and thickness of the breast. Add the baking sheet of tortillas into the oven for the last 8-10 minutes, rotating the sheet halfway through. Once done, remove from the oven and allow the chicken to cool to a temperature that you can reasonably work with, before shredding. Leave the oven on or allow time for a second preheat before the next step.

Assemble the stack: place one tortilla down on a baking dish, spread with 1/3 of the salsa verde**, and top with chicken, tomatoes, and cheese. Place the next tortilla on top and repeat, ending with the third tortilla and a sprinkling of salsa and cheese. Bake in the oven for approximately 15 minutes.

Notes:
*This recipe, as stated in an earlier entry, is courtesy of Dana Treat
**This means 1/3 of already third-ed batch, aka 1/9 of the total recipe.


Black Bean Dip with Homemade Corn Tortilla Chips & Green Bell Pepper, courtesy of The Local Cook & The Food Network
Yield: 3-4 servings

The Ingredients - The Dip
1 1/2 cups (1 can) black beans, rinsed and drained
1/3 cup chopped parsley
1 tablespoon chopped pecans
2 teaspoons lemon juice
1 teaspoon olive oil
1 teaspoon ground cumin
dash of garlic powder
1/2 teaspoon ground coriander
cayenne pepper, to taste

The Ingredients - The Chips
6-8 six-inch corn tortillas
vegetable oil, for brushing
salt, to taste


The Method
Preheat the oven to 350 degrees and line a baking sheet with aluminum foil. Brush both sides of the tortillas with the oil, quarter each one, and sprinkle with salt. Bake in an even layer until crisp and lightly golden, approximately 10-15 minutes, rotating the entire sheet halfway through.

Meanwhile, prepare the dip by mashing all of the ingredients in a bowl until well mixed (I found a pastry blender to do a nice job of this). Slice a few segments of bell pepper, and serve with the dip and chips.



Black Bean "Torti-zzas"
Yield: 1 serving


The Ingredients
2 six-inch corn tortillas
4-6 tablespoons black bean dip (above)
diced vegetables of choice (I used green bell pepper and spinach)
condiments of choice (I used cheddar jack cheese)

The Method
Preheat the oven to 350 degrees and line a baking sheet with aluminum foil (greased with nonstick spray or oil). Prebake the tortillas in the oven for 8-10 minutes, until crisp but not quite browned. Remove from the oven, spread each tortilla with 2-3 tablespoons of black bean dip and top with vegetables and condiments of choice. Return to the oven to bake for another 15 minutes or so, rotating the sheet halfway through. Remove when the toppings have warmed through and the cheese is melted.


Lastly, I lied to you - I used the black bean dip in another recipe for eggs in a basket. However, that meal was such a hot mess of cheese, egg yolk, and wilted spinach that I couldn't bring myself to snap a picture of it. It was very delicious, so if you find yourself with extra bean dip I'd give it a shot, but I've already taken up enough space on here for one day!

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Super Simple Pita Pizzas


Pizza might just be my favorite food. I don't discriminate, either - thick, doughy crusts or thin, crispy crust that's just a little bit brown; red sauce or no; fresh mozzarella slices or gobs of a miscellaneous blend all melted together; sicilian or triangular; plain or veggies or (and this makes me sad, as I have not been able to eat it since vowing off non-grassfed beef) thin slices of steak in an all-too Philadelphian cheesesteak flavor set - really, it's all fantastic to me. I may have a finicky mood where I prefer a certain topping or crust:cheese/sauce ratio, but it's rare that I find a pizza I can't enjoy.

You would think that this Ode to Pizza would correlate to my eating lots and lots of it but, sadly, this is not the case. Partially because the grease can sometimes turn me off and, more often than not, because I just don't eat out all that much, I probably only treat myself several times a year. I've often considered making my own pizza more often, giving me the added bonus of ingredient control: whole wheat flour, homemade sauce (did I hear someone say, sneaky pureed veggies?), and whatever cheese I prefer, in any amount I prefer. Interestingly enough, it's actually one, single, sole, lonely ingredient that keeps me from making my own pizza, at least in my current apartment: yeast.

I've made yeasted things before; I've even made yeasted pizza doughs. I'm not afraid of them or intimidated by them; I don't even use the excuse of being too busy for them. No, the reason I avoid yeast in this apartment like a non-grassfed burger rolled in shortening and topped with, I don't know...you get the picture! The reason I don't make pizza dough in this apartment is because it's so incredibly cold. The poor yeast organisms would never come out and play with the sugar I would so lovingly feed it, and all I can imagine when I picture homemade pizza in this apartment is, well, a crust only slightly more palatable than matzah (which, by the way, will be making its annual appearance on this blog in the all-too-near future).

But then I discovered this! The pita pizza! The cheater's pizza! The walk-in-at-6pm-and-have-pizza-on-your-plate-by-6:15 pizza - without having to worry about a delivery guy to tip! When I made this, I cheated so severely, I didn't even make my own sauce (though I intended to, really, I did). And you know what? It was amazing. Because, as I said before, the love I have for pizza has no boundaries. So until I move out of this icebox (or until Mother Nature decides to bestow Spring upon us, for real, and not this rainy, dreary, high-of-35-degrees-Fahrenheit weather), this pita pizza (or naan pizza, or pizza bagels, or...) will surely suffice.

So whip up a round of crisp, hearty, warm pita pizza, with whatever toppings suit your tastes. Or else...you will be seriously missing out!

(By the way, this is so not a recipe - get creative with your toppings and sauces! The possibilities are endless.)

Pita Pizzas
Yield: 1 personal pizza
(printable recipe)

The Ingredients - In General
1 whole grain (or, you know, not) pita
3 tablespoons (ish) sauce
1/4 cup cheese, of your choosing
3-4 tablespoons (ish) additional toppings

The Ingredients - What I Did
1 whole wheat pita
3 tablespoons spaghetti sauce
1/4 cup bleu & parmesan cheeses
4 tablespoons (ish) of: green peppers, onions, and spinach

The Ingredients - What L Did
1 whole wheat pita
3 tablespoons spaghetti sauce
1/4 cup cheddar & parmesan cheeses
3 tablespoons (ish) of: tomatoes and green pepper

The Method
Preheat the oven to 350 degrees and (optionally) line a baking sheet with foil. Spread the sauce over the pita, add the toppings, and sprinkle the cheese over all of it. Place the pita(s) on the baking sheet and bake for about 20 minutes, until the pita is crisp and the cheese is fully melted.

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Quick & Colorful Chicken and Vegetable Skillet...to usher in National Nutrition Month!


It's March, and you know what that means! No, not winter coming to an end, the other thing! Okay, no, not Mardi Gras AND St. Patty's Day fast approaching, the other other thing! No? You mean you haven't heard? Why, it's National Nutrition Month!

It seems as though it's always some National Month, but I think you can understand my going all gung-ho with excitement about this one. It even has an annual theme, and this year's is eating lots of colors or having a colorful plate. So, although I don't know that I can promise a 100% nutritious blogging month (I have some dessert recipes that I'm so tempted to share with you immediately), I did want to start it off well and, more specifically, with a dish that embodies the theme specifically.

I wasn't originally going to tell you about this gorgeous skillet meal because it was, to be perfectly honest, something I threw together on a whim a couple of weeks ago. I didn't even write down measurements or instructions, so I can tell you right now when we get to the recipe part of this post, it'll be interesting. But the pictures I took of it are so darn colorful, and it was so delicious that I wound up making it two days in a row for lunch, so I'm going to try my absolute best to tell you what magical ingredients went into making such a healthy and flavor packed meal. Did I mention it's low carb?

Rainbow Chicken & Vegetable Skillet
Yield: 1 serving
(printable recipe)

The Ingredients
3-4 ounces chicken breast, pounded thin
hot sauce, to taste
mustard, to taste (I used garlic mustard, which was awesome)
1/2 small onion, sliced
1/4 cup frozen tri-color pepper slices
3-4 cherry tomatoes, coarsely chopped
1 cup spinach
scant amount of oil or PAM, just to coat the pan

The Method
Brush both sides of the chicken with the hot sauce and the mustard* and slice the chicken down into stir-fry appropriate strips. Place into a skillet greased with aforementioned scant amount of oil or PAM, and cook for approximately 2 minutes. Turn over and cook an additional minute, then transfer to a plate, cutting board, etc. to rest.

Meanwhile, toss the onion in a little more hot sauce and mustard to coat. When the chicken is done, add the onion to the pan and saute approximately 3-4 minutes, to soften. It won't brown because of the marinade, but it also won't stick. Add in the peppers and saute another couple of minutes until the peppers have thawed. Add more hot sauce, mustard and/or oil if you'd like, or if the skillet seems to be drying up a bit too much. Add the tomatoes to the skillet, cooking another minute or so before adding in the spinach** and chicken. Stir and cook until the spinach has wilted.

Notes: *Feel free to let the marinade soak into the chicken if you have the patience. However, I did call this a quick chicken and vegetable skillet, and I certainly didn't wait around for any sparks to fly between my chicken and sauce, so go ahead and dump it into the pan. **I like to grab a handful of spinach, rinse it in the sink, squeeze it out juuussttt a bit, and add it to the skillet still damp. I like to think the water aids in the wilting process as well as some non-fat anti-stick action in the last few minutes of cooking - I could be way off, but it never does my food any harm, either.

And there you have it! A very quick, very colorful, and very delicious meal. of course you can serve this with rice, but I found it perfectly satisfying on its own. It's light, it's got tons of veggies, and I think you'll be happy with the results if you give it a shot.

What I really encourage you to do, though, is get involved with National Nutrition Month! I'm not saying give up sweets for the whole month or kill yourself at the gym - but choose that apple over that cookie for a mid-day snack, walk to the post office around the corner instead of driving there (what's left of the o-zone layer will thank you for that one too, so double bonus!), try a meatless meal, anything! It could be your chance to try out something new. You never know when you'll discover something absolutely unforgettable when you step out of your comfort zone, even for a day.

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Simply Put, Quinoa & Black Beans


I've been craving me some vegetarian dishes recently. I tend to eat one meatless meal per day, and if not, something lighter and not quite so meaty, like eggs. Leading up to the end of the semester, though, I started to clean out the fridge and freezer of all things that would go bad if left alone for a month, and frozen meat is much more of a threat than canned beans. So, a little veggie entree is much welcomed in my mind right now. I made this recipe for quinoa and black beans a long time ago, but I like to try to match up my food thoughts and feelings with the recipe I share with you, even if it's not a recipe I just got back from preparing.

This recipe for quinoa and black beans is the quintessence of simplicity. In fact, had I not made certain changes, I fear it might even be (dare I say it?) - bland. Fear not, though! I did interfere with Eating Well's suggestions, and tampered away to result in a very clean-tasting, refreshingly uncomplicated dish that I am very happy with. You taste every ingredient, and the sour cream does a nice job of binding it all together. I almost don't want to call this a recipe, because it could be so easily adapted to whatever is in your fridge at the moment. I've even made other, somewhat similar quinoa-and-black-bean combos (one such recipe I've even posted here already). Maybe that's why it's called "quinoa and black beans:" anything more concrete than that like "stir fry" or "pilaf" would tie it down too much. However, if you follow the ingredients list that I used, I don't think that you'll be disappointed. This can even be made in one pot if you cook the quinoa first and then add in everything else, and who doesn't love small messes in the kitchen?

Simply Satisfying Quinoa & Black Beans, adapted from Eating Well
Yield: 2 servings

The Ingredients
1 tsp. olive oil
1/2 bell pepper, chopped
1 plum tomato, chopped
1 - 1.5C spinach (2 good handfuls)
2 Tbsp. chopped red onion
1/2C canned black beans, rinsed
2 Tbsp. broth or water (definitely go for the broth)
4 tsp. sour cream (non-fat is fine)
curry powder, to taste
black pepper, to taste
1/2C hot, cooked quinoa


The Method
In a sauce pan (the same one you used for the quinoa, unless you're making that simultaneously instead of beforehand), add the oil, pepper, onion, curry powder, and black pepper. If you want your spinach to be fully wilted, you might want to add it in here, too. I let mine do a semi-wilt by adding it in later. Cook over medium heat until just tender.

Add in the rest of the ingredients - except the quinoa and sour cream - and cook until heated through. Finally, add in the quinoa and stir together before enjoying with 2tsp. sour cream dolloped on top of each serving.

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Cannelini-Mushroom Spaghetti


I'm a woman of my word: I told you I wouldn't leave you hanging in unbearable suspense after yesterday's post. You see, the cannelini-mushroom crostini was good. Very good. But I took the leftovers and, being that I can't leave things well alone, added more to it. I tend to do this a lot with leftovers, which helps me cook in batches and have quick meals without feeling as though I'm eating the same thing day in and day out. It makes sense that a lot of my second go-arounds are enormously successful (a mon avis - in my opinion, that is), because the recipes I post here are almost exclusively first attempts on my part. So, the leftovers give me the opportunity to tweak - and let me tell you, I am so glad that I did!

I added some different Fall veggies and some condiments, and mixed it into a pasta to make this hearty fall pasta dish that you must try. I don't even think I'm going to make the dip without incorporating some of these changes. It really took the dish to a new level in every way: a better variety of textures, a gorgeous burnt-orange color, and so much flavor! This was a smash hit, if you ask me - making this a unanimously approved meal.

What I wound up with was a heartier sauce reminiscent of a more traditional marinara, but so much more special. You get a complete protein without any meat, tons of in-season veggies (though frozen would work just fine here), and what I think is a pretty snazzy name. Cannelini-Mushroom - it just kind of rolls of your tongue, right? Yeah? Well, I think it does, anyway.

Cannelini-Mushroom Spaghetti
Yield: 1-2 servings

The Ingredients
Cannelini-Mushroom Dip, found here
1 1/2 Tbsp. tomato paste
1/2 Tbsp. sour cream
1/4C kale
scant 1/4C cauliflower
chicken stock, for consistency

spaghetti noodles, for serving

The Method
While you wait for the water for the pasta to reach a boil, prepare the bean dip. Transfer the dip to a skillet and add the remaining ingredients, stirring to incorporate. While the pasta cooks, allow the bean mixture to warm up. Toss with pasta when ready, and serve.

Yes, that's it! I'm not messing around with these quick meals. This semester has kicked my butt something fierce, and as important as good, nutritious meals are to me, I'm not about to slave over dinner (often) after a long day of classes. Some of my days leave me away from my apartment for 9 hours. I know anyone with a full time job understands that feeling of walking through the door at 5:30, absolutely starving, and wanting nothing more than a hot meal. It can be so tempting to call for delivery or pop in a lean cuisine, but options like this spaghetti make those so much less appealing (especially when you're on a college student's budget, too). Quick, delicious, and healthy meals are not budget-breaking or time-wasting - necessarily, anyway.

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Sneaky-Veggie Pasta Sauce (for the kid in all of us)

So, maybe I'm one of the last people you'd expect to dole out tips on (a) hiding vegetables rather than embracing them with all of the love in the world and (b) getting children to eat healthier, since let's face it, I'm just barely out of childhood myself. Ahem. However, one of my nutrition-related passions is pediatric nutrition, and I think that ups my credibility just a little bit (the fact that I study it, not just that I care a lot about it). Regardless of age, there is an overwhelming percentage of the population who just doesn't get enough fruits and vegetables, and you try telling the majority of them to just buckle down and eat some raw carrots. It ain't happenin'. I developed this "recipe" for a class project aimed at helping parents encourage healthy eating amongst their children, but it works for anyone.

I put recipe in quotes because this is really as simple as pureeing some veggies and throwing them into a premade sauce. Yes, you can use a homemade sauce - of course, that's always the ideal. However, there are some pretty solid jarred varieties out there: fairly low in sodium, high in vitamins, and moderate in sugars. So, this can literally take less than the time it takes for pasta to cook to put together, making it a fantastic option for busy people (which is just about everyone, right?).

Sneaky-Veggie Pasta Sauce
Yield: A lot? 1 jar's worth of sauce, about 32oz.
The Ingredients
1 jar (or homemade batch) of marinara/tomato sauce
4oz. mushrooms, sauteed in 1tsp. olive oil
heaping 1/4C coarsely chopped yellow bell pepper
1/4C steamed + coarsely chopped carrot
handful of spinach

The Method
1. Pour the sauce into a sauce pan over low heat to start to warm up.
2. Add all of the veggies to a food processor and blend until it reaches the desired consistency - this can be as chunky or as smooth as you like (or your child demands). The smoother you want it to be, the more necessary it may be to add a little bit of olive oil to help it along.
3. Add the vegetables to the sauce pan, increase the heat to medium, and cook until warmed through.

Do you see what I mean about this not really being an actual recipe? Plus, there are tons of "recipes" like this out on the World Wide Web, so you don't have to use mushrooms, yellow pepper, carrots, and spinach. You could use hot peppers, zucchini, onion, kale, parsnips, avocado - anything. It's quick, easy, and results in the most vibrant tomato sauce you can imagine. There are flecks of color strewn throughout and an incredible flavor. It's such a simple way to spruce up a meal or cover up your veggies, that I plan to do it the next time I make a tomato sauce from scratch. With something this fast, the question isn't "why bother?" It's: "Why not??"

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Easier Than Pie Apples & Honey Salad


The combination of apples and honey takes me back to every year at Rosh Hashanah, the Jewish new year. It's this classic, traditional food pairing that's supposed to symbolize wishes for a sweet new year, and it's definitely a duo worth keeping. Because of that, I immediately think of honey any time I'm adding apples to a recipe and need a little extra something to get the dish to reach a new level.

I'm still playing catch up from all of the meals I made while on vacation all of those long weeks ago, and this recipe for an Apple and Honey Salad is next up on my checklist. I made this as an impromptu lunch on a steaming hot day, and was really pleased with the result. It really couldn't be much simpler; the most complicated part is slicing the apple, and god knows I don't have any artsy, skillful tips to make the slices come out as perfectly as those bagged, sliced & ready to eat apples from the grocery store. I took a butter knife (sadly, the sharpest utensil on hand in the borrowed vacation house) and hacked away as gracefully as one possibly can with a butter knife - that is to say, not very gracefully at all. I would not serve this at a five-course dinner party without honing my technique, but the slices made it into my mouth without difficulty, which is really all that matters when it comes to a spontaneous vacation lunch recipe.

Apples & Honey Salad
Serves: 1
The Ingredients
1 apple, on the small-to-medium side
1 - 1 1/2 C spinach
Honey, to taste

The Method
1. Wash and dry the spinach, placing onto a plate.
2. Slice the apple as best you can, keeping in mind that you're going to want to eat this without a knife (unless you are, in fact, less lazy than I), and fan over the spinach.
3. Drizzle with honey (really, a very little amount goes a long way; I used a very hefty drizzle and wound up regretting it, as it overpowered the other two ingredients)

You see, I told you this was easy, quick, and very refreshing for a hot day. The fiber in the apple keeps you full, the honey lends a light sweetness, and the spinach base gives all sorts of power nutrients without a ton of heavy calories. You've probably seen many nut-and-apple salads out there, so I'm sure that you could add many things to make this a little bit fancier - cranberries/craisins for an autumn salad, a little bit of a peanut butter dressing to add some saltiness and protein, who knows. However, I love how simple this three-ingredient salad is, without any changes. You really can't go wrong.

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