Halibut with Radicchio

It has been a while since I encountered a recipe that knocks my socks off (you might have noticed since I haven't posted for 3 months). But wow! Red cabbage is my new BFF.

When I read "orange juice" as an ingredient I was thinking OJ but then I thought maybe they mean the juice of an orange - so that's what I used. See, cooking is confusing. The thyme I used is from a pot of herbs I'm growing outside my back door - so exciting!

I don't know what radicchio is and the grocery store didn't have any signs for it so I bought red cabbage. They might be the same thing - I could probably google it - but the red cabbage was wonderful even if it wasn't supposed to be used. And it should be cooked longer than the recipes says - it takes a long time to get really wilty and yummy. I served it with brown rice.

Also, the fish should be added back into the pan at the end for a bit because it takes a while for the red cabbage to cook and the fish gets cold by then.

Makes 4 servings

Hands-on Time: 20m

Total Time: 40m

Ingredients:

• 2 tablespoons olive oil
• 4 6-ounce skinless halibut fillets
• 1 tablespoon fresh thyme
• kosher salt and pepper
• 1/4 cup fresh orange juice
• 1 teaspoon honey
• 2 cloves garlic, sliced
• 1 large head radicchio (about 8 ounces), quartered and leaves separated

Directions:

1. Heat 1 tablespoon of the oil in a large skillet over medium heat. Season the halibut with the thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cook until opaque throughout, 3 to 4 minutes per side.

2. Meanwhile, in a small bowl, combine the orange juice, honey, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

3. Heat the remaining oil in a large skillet over medium-high heat. Add the garlic and radicchio and cook, stirring, until the radicchio is just wilted, 2 to 3 minutes. Stir in the orange juice mixture. Serve with the halibut.

Tip:

If you prefer, you can make this recipe with tilapia or some other firm white fish. If the fillets are too large for the skillet, simply cook them in 2 batches.

Nutrition Per Serving:

Calories 274; Fat 11g; Sat Fat 1g; Cholesterol 54mg; Sodium 465mg; Protein 36g; Carbohydrate 6g; Fiber 1g

Real Simple, March 2009

Chicken & Veggies w/ Mashed Orange Potatoes

Apparently my roommate is a rockstar chef and didn't think to mention it to me. She came up with an exquisite culinary creation on the fly last night and has given me permission to post it to 'in the kitchen' so it can live on forever. (I'm now pushing for an 'in the kitchen with sarah' but we'll see - cross your fingers.)

Ingredients:
1 yellow squash, halved and sliced
2 zucchini, halved and sliced
1 onion, cut in large pieces
2 large chicken breasts, cut in thirds

Sauce:
a cereal bowl of water
2-3 TBS olive oil
3 cloves garlic, chopped
½ tsp salt
½ tsp pepper
2 pinches crushed red pepper flakes
½ tsp cumin
½ tsp turmeric
½ tsp curry powder

Mix sauce ingredients together and pour over the chicken/veggies. Bake at 400-degrees until done, about 40 minutes.

Potatoes:
2 sweet potatoes
1-2 regular potatoes
2 carrots

Peel. Boil until soft. Mash.

Serves about 5.

Spring Minestrone

Isn't life amazing? I have these moments, every now and then, when I find something that fills up my heart and I am so grateful, overjoyed that this new discovery - be it a song, a poem, an artist, (a soup) - is going to be with me forever.

So it is with Spring Minestrone.

I checked out Heidi Swanson's book, Super Natural Cooking, from the library and this recipe is my first try. She also has a website (with beautifully photographed edibles) that I am just dying to explore - 1o1 Cookbooks.

Love. ♥

• 2 tablespoons extra-virgin olive oil
• 2 shallots, thinly sliced
• 1 clove garlic, minced
• 3/4 cup medium-grain brown basmati rice, rinsed
• 6 cups vegetable stock
• 1 cup sugar snap or snow peas, trimmed and cut in half diagonally
• 8 spears asparagus, trimmed and diagonally sliced into 1-inch pieces
• 1/2 cup green peas, fresh or frozen
• Fine-grain sea salt and freshly ground pepper

Heat the olive oil in a large saucepan over medium-high heat, then add the shallots and garlic and saute for a couple of minutes until soft. Add the rice and cook, stirring for 1 minute, then add the stock and bring to a boil. Cover, lower the heat, and simmer until the rice is just tender, 35 to 45 minutes.

Add the sugar snap peas, asparagus, and green peas, and season with a few healthy pinches of salt and a few grinds of black pepper. Simmer for another 2 or 3 minutes and serve immediately; this way the vegetables stay crisp and bright.

Serves 4

Recipe notes:
I had no asparagus or peas in stock so I used about 2 c. of snow peas. There is a recipe for vegetable stock in the book but I used a bouillon cube instead (much less work) and no basmati either - Uncle Ben's long grain brown.

Chicken Veggie Soup

I know, I make a lot of soup. But it's so good - and relatively easy. This is one of my favorites yet - there aren't any overpowering spices and the vegetables blend together well to create a really natural, genuine flavor. The hot pepper sauce adds just the right amount of seasoning.

Prep Time: 20 Minutes Cook Time: 25 Minutes

Ready In: 45 Minutes Yields: 8 servings

INGREDIENTS:

2 tablespoons olive oil 1 pound skinless, boneless chicken breast meat - cut into bite-size pieces 2 onions, chopped 4 cloves garlic, minced 2 cups sliced carrots 2 cups broccoli florets

2 cups chopped cauliflower 2 cups chopped celery 4 cups whole peeled tomatoes with liquid, chopped 8 cups fat free chicken broth 2 cups chopped fresh spinach 12 drops hot pepper sauce salt and pepper to taste

DIRECTIONS:

1.	Heat the oil in a large saucepan over medium heat. add the chicken and saute for 5 to 10 minutes, or until browned; set aside.
2.	To the same saucepan add the onion, garlic and carrots and saute for about 3 to 5 minutes. Then add the broccoli, cauliflower, celery, tomatoes, chicken broth and reserved chicken.
3.	Stir together well, bring to a slow boil, reduce heat to low and simmer for 25 to 30 minutes. Stir in the spinach, hot pepper sauce and salt and pepper to taste.

Notes:
I used...
-carrots and zucchini instead of broccoli, cauliflower, celery (not my favorite vegetables)
-2 cans kidney beans (just for fun, and because they're healthy)
-a whole bag of spinach
-not 8 cups of chicken broth (I supplemented with water)
-lots more than 12 drops of hot pepper sauce.

Source: allrecipes.com

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

Oh my yum. I am so in love with what I just ate - another 5-star dish from the World's Healthiest Foods website. Who knew that eating well could be so ridiculously tasty?

The texture of this dish is just amazing... and the color is exciting... and the flavor of the sweet potatoes (I know, not again... but they're so good), curry and tomatoes blends together well.

You wouldn't guess that mustard leaves would be at all enjoyable, but surprise, they are! Greens are highly underrated. My family makes endive soup at Christmastime and when I was little they told me it was made with grass clippings - because that's pretty much what cooked greens look like. I couldn't get past that for a while and it wasn't until just recently that I realized endive soup is one of my favorites. We just don't usually cook with greens and I'm not sure why. This recipe is a good reason to start changing that (oh, and also they're really good for you).

Notes (i.e. the boring stuff):
I used 3 big sweet potatoes and a almost a whole can of broth (the sauteing method seems to use up much more than just a tablespoon - maybe it's just me). I doubled the turmeric and curry powder. For more protein, I would recommend using another can of garbanzos. I thought I would need an electric mixer for the sweet potatoes but you can easily mash them with a spoon. Also, I have no steamer. So I just put 2" or so of water in a pot and cooked them for about 15 minutes - then let them sit until I finished everything else. Use a deeper skillet - the greens take up a lot of room until they start to wilt.

Prep and Cook Time: 30 minutes Ingredients: 2 medium sweet potatoes peeled and sliced thin 1 medium onion cut in half and sliced thin 3 medium cloves garlic, sliced 1 TBS + 1/4 cup chicken or vegetable broth ½ tsp curry powder ¼ tsp turmeric 1 bunch mustard greens, rinse, remove stems and chop 1 15oz can diced tomatoes 1 15oz can garbanzo beans, drained 3 TBS extra virgin olive oil salt and white pepper to taste

Directions:

1. Bring water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes in fairly thin slices so they will steam quickly, 5-10 minutes.
2. While steaming potatoes, slice onion and garlic. Heat 1 TBS broth in 12inch skillet. Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add 1/4 cup broth, garlic, curry powder, turmeric, and mustard greens. Cook stirring occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.
3. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

   Serves 4

Healthy Cooking Tips:

When sweet potatoes are steamed, they pick up some moisture from the water. You should only need a little olive oil when mashing them. Mash well with the oil before adding any more liquid, otherwise they may be soggy.

Nutritional Profile

Kidney Beans & Sweet Potatoes

I found a new website for recipes and I'm so excited about it.

World's Healthiest Foods

I have been leaning toward eating more wholesome, natural foods for a while and I think this is a good starting point. Oh, and they actually have useful information for non-cooks like,

"Chopping your vegetables into the size recommended gives them a chance to cook slowly without over cooking. This allows the flavors of the vegetables and spices to blend together. Allow it to simmer on low heat, and don't rush it. It will taste much better. By uncovering it toward the end and continuing to simmer for a little longer reduces the sauce and intensifies the flavor."

I never chop/dice/slice as a recipe suggests because no one ever gave me a logical explanation for it. But this makes sense. I still didn't follow the recipe exactly - and I probably should have. After my recent over-seasoned soup episode I was cautious about adding too much seasoning, even though I used at least three times as many vegetables (what am I going to do with leftover mushrooms? - might as well put them all in) so this probably wasn't as great as it could have been, but it was still really, really good - fresh ginger, sweet potatoes, cinnamon, yum.

Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes Ingredients:

• 1 medium onion, chopped
• 4 medium cloves garlic, chopped
• 1 TBS fresh ginger, chopped
• 1 medium carrot, sliced thin
• 1 medium green bell pepper, cut in 1 inch squares
• 2 cups sweet potatoes, cut in 1 inch cubes
• 2 cups crimini mushrooms, sliced medium thick
• ½ tsp cinnamon
• 1 tsp red chili powder
• 1 tsp paprika
• 1 TBS tomato paste
• 2 cups + 1 TBS vegetable broth
• 15 oz can kidney beans, drained
• salt & black pepper to taste

Directions:

1. Prepare first 6 ingredients by chopping and slicing.
   
2. Heat 1 TBS broth in a medium to large soup or braising pot. Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
   
3. Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
   Serves 4

Nutritional Profile

Salsa

This was my first time making salsa. I didn't know what I was doing but it actually turned out alright. I think that's the beauty of salsa - add pretty much anything in any ratio and it's still fresh salsa and, therefore, inherently wonderful.

I used a food processor, which I think is key. And FYI (because that's what this blog is for), jalepenos can burn your skin, I found out after the fact. The salt, pepper, and tabasco are "to taste" so that's what I did - add and taste, add and taste. This recipe makes a lot (a mixing bowl full, or so).

1 onion (or more)
3 tomatoes (not sure if these are really necessary)
3 jalepenos
1 bunch cilantro
7 1/2 cloves of garlic (approximately, I used the stuff in the jar)
juice from half a lime
salt
pepper
tabasco sauce
3 - 14.5 oz. cans petite diced tomatoes

Put everything but the canned tomatoes in the food processor. Mix. Pour it in a bowl, stir in the canned tomatoes, refrigerate.

Pasta Primavera with Italian Turkey Sausage

I eat a lot of pasta (some say it's because I'm half Italian) - most of the time with just olive oil, parmesan, and crushed black pepper. It's so good - and so easy. I've tried various pasta dishes, trying to integrate more meat and veggies into my diet, and have found very few that I adore. But this is one of them. Yum, yum, and yum.

Oh, but I do have one issue - what's with onions and garlic being so tasty but so stinky on the hands? I tried wearing plastic baggies for protection but it made cutting a bit difficult (and looked a bit silly, I admit). So I could use a tip or two.

Prep Time: 20 Minutes
Cook Time: 30 Minutes Ready In: 50 Minutes
Yields: 8 servings

INGREDIENTS:
1 (16 ounce) package uncooked farfalle pasta
1 pound hot Italian turkey sausage, cut into 1/2 inch slices
1/2 cup olive oil, divided
4 cloves garlic, diced
1/2 onion, diced
2 small zucchini, chopped
2 small yellow squash, chopped
6 roma (plum) tomatoes, chopped
1 green bell pepper, chopped
20 leaves fresh basil
2 teaspoons chicken bouillon granules
1/2 teaspoon red pepper flakes
1/2 cup grated Parmesan cheese

DIRECTIONS:
1. Bring a large pot of lightly salted water to a boil. Place farfalle in pot and cook 8 to 10 minutes, until al dente; drain.
2. Place sausage in a large skillet over medium heat and cook until evenly brown; set aside. Heat 1/4 cup oil in skillet. Stir in garlic and onion, and cook until tender. Mix in zucchini, squash, tomatoes, bell pepper and basil. Dissolve bouillon in the mixture. Season with red pepper. Stir in remaining oil. Continue cooking 10 minutes.
3. Mix pasta, sausage and cheese into skillet. Continue cooking 5 minutes, or until heated through.

Turkey & Veggie Chili

Fresh vegetables are the best and this recipe is a great way to integrate them into a meal. This was my first experience with coriander and yuck! It tastes like lemon dish soap. I would definitely omit it. I also added a can of kidney beans - because what is chili without beans? Other than that, this stuff is incredibly yummy and healthy. Plus - added bonus - you can freeze it!

Ingredients: 2 tablespoons canola oil 2 1/2 pounds lean ground turkey (7% fat) 2 packages taco seasoning (1 ounce each) 2 teaspoons ground coriander 2 teaspoons dried oregano 1 teaspoon chili pepper flakes (optional) 2 cups low-sodium chicken broth 2 cups mild salsa 4 cups canned, crushed tomatoes in puree 7-ounce can chopped green chili peppers 1 large onion, finely chopped (about 1 1/4 cups) 2 green bell peppers, diced 5 medium zucchinis, halved lengthwise and sliced (about 6 cups) Garnish: 1 1/4 cups shredded, reduced-fat Jack or cheddar cheese 1 bunch green onions, chopped (the white and part of the green) 1 1/4 cups fat-free sour cream 1 large avocado, peeled, pitted, and diced
Preparation:
1.	Heat oil in a large, nonstick saucepan over medium-high heat. Add ground turkey, and as it cooks, use a potato masher to crumble into small pieces. After about 4 minutes, add taco seasoning mix, coriander, oregano, and the chili flakes (if desired). Stir and continue cooking until turkey is well browned.
2.	Add chicken broth, salsa, tomatoes, green chilies, onion, bell pepper, and zucchini. Bring to a boil, then cover the pan and reduce heat; simmer for 10-15 minutes.
3.	Ladle the chili into individual bowls (or into freezer portions). Just before serving (and after heating, if frozen), top each with grated cheese, green onions, sour cream, and avocado as desired.
Yields: 10 servings
Nutritional Information: Per serving: 245 calories, 17 g protein, 20 g carbohydrate, 10 g fat (2.6 g saturated fat, 4.2 g monounsaturated fat, 3 g polyunsaturated fat), 55 mg cholesterol, 4.5 g fiber, 990 mg sodium. Calories from fat: 36%.
NOTE: The garnishes add (per serving) 100 calories, 6 g protein, 8 g carbohydrate, 5.5 g fat, 2 g saturated fat, 2.6 g monounsaturated fat, 0.5 g polyunsaturated fat, 7 mg cholesterol, 1 g fiber, 99 mg sodium.

Source: WebMD Healthy Recipes